Running (3 Viewers)

Marty · Jun 8, 2020

larry_david said:
Yeah that's what I mean. So when you hit 1k it tells you you are there and what time.

Think it only does it if you have mobile data data on though?

Apologies, I never even realised myself until now.

Up at 5 this morning for a run before work, had a slight niggle in my knee again.

Ring Of Steel · Jun 8, 2020

That’s my first one logged- remember your oath on no laughing at being slow Drove to a town up the road where there’s actually some pavement & did 5k in pretty much bang on 26mins. Could feel the calf alright and couldn’t get to full stride as much as I’d like, but it held up well. Plan is to take a break tomorrow or else the calf will just feel like it’s snapping again, and go up by 1k each time until get to 10k, then who knows. Got to say- the rush you get after a run is way better than after riding the bike or even swimming, feels damn good to get out.

A question- the “V02 Max” reading you get on some watches, are they reliable? Mine is giving me stupid readings telling me my fitness age is 20, which although nice to see seems wildly optimistic...

robbiekeane · Jun 9, 2020

Marty said:
Apologies, I never even realised myself until now.

Up at 5 this morning for a run before work, had a slight niggle in my knee again.

Rest it for a few days. Don’t wanna mess with that

We'll_live_and_die · Jun 9, 2020

Ring Of Steel said:
That’s my first one logged- remember your oath on no laughing at being slow Drove to a town up the road where there’s actually some pavement & did 5k in pretty much bang on 26mins. Could feel the calf alright and couldn’t get to full stride as much as I’d like, but it held up well. Plan is to take a break tomorrow or else the calf will just feel like it’s snapping again, and go up by 1k each time until get to 10k, then who knows. Got to say- the rush you get after a run is way better than after riding the bike or even swimming, feels damn good to get out.

A question- the “V02 Max” reading you get on some watches, are they reliable? Mine is giving me stupid readings telling me my fitness age is 20, which although nice to see seems wildly optimistic...

Everybody’s age seems to be 20. My vo2 is reading 46 though. I’m a lot fitter than I was and it’s only gone up by 1 point in the last 3 months.

Sky Blue Pete · Jun 9, 2020

Not managed a run for 2 weeks with left calf. Done some cycling but absolutely not the same

Ring Of Steel · Jun 9, 2020

Sky Blue Pete said:
Not managed a run for 2 weeks with left calf. Done some cycling but absolutely not the same

Dodgy calves are a pain alright, its my left one too- I have one of those foam rollers and they actually do help a lot, also someone gave me some Tiger Balm to rub into the muscle, I haven't tried it yet but apparently its good. The foam roller though, I can vouch for that as being very good to take the edge off the pain, I can feel the calf when I run and its tight, but its not bad enough to stop me going out for a run.

larry_david · Jun 9, 2020

Blister... Such a shit issue

Travs · Jun 9, 2020

Calf issues... You really do just have to give them time to rest and recover. If it's a recurring issue then see a physio.

Blisters.... The blister plasters you can get from Boots etc are effective. I coat my feet in Surgical Spirit a few times a week and it keeps them amazingly clean and blister-free.

Ran our 2.1mile time-trial down the Greenway this morning... 12:34 which was a pb, and just about sub 6min/mile.

We'll_live_and_die · Jun 9, 2020

I’ve been wearing thin socks lately. Had major blisters on the balls of my feet for months. Always wore thick socks, but 50miles in thin socks and they are finally disappearing.

Sky_Blue_Daz · Jun 10, 2020

Got a 3.5 mile run done today time was rubbish just over half an hour but I’m very happy with my route nice flat and straight with just one Slight hill. My wife bought me a Garmin watch ages ago and I’ve only just got round to setting it up , I’ve started to wear compression socks just to give my ankle a bit more support I recommend those, and also for those of us who are built for comfort rather then speed I recommend a smear of Vaseline on the moobs to prevent nipple rub

SBAndy · Jun 10, 2020

Slowest mile run I’ve done this morning, but the important thing was to get out and do it after a few too many beers last night. Finding my shins ache quite a lot after running - anyone got any ideas on how to prevent this? They tend to heal ok before my next run given I go every other morning, but can sometimes be absolutely banging with pain.

skybluetony176 · Jun 10, 2020

SBAndy said:
Slowest mile run I’ve done this morning, but the important thing was to get out and do it after a few too many beers last night. Finding my shins ache quite a lot after running - anyone got any ideas on how to prevent this? They tend to heal ok before my next run given I go every other morning, but can sometimes be absolutely banging with pain.

Try running on grass where possible and avoid running on hard surfaces. I used to have the same issue, shin splints apparently. Get the best running shoes you can also, something with shock absorbing qualities.

Travs · Jun 10, 2020

SBAndy said:
Slowest mile run I’ve done this morning, but the important thing was to get out and do it after a few too many beers last night. Finding my shins ache quite a lot after running - anyone got any ideas on how to prevent this? They tend to heal ok before my next run given I go every other morning, but can sometimes be absolutely banging with pain.

Shin Splints (if that's what it is) is commonly caused by a sudden increase in mileage or pace.... So if you've suddenly upped your running significantly, or started running regularly at a far higher pace than usual, that is a potential cause.

If that is the case then I'd suggest reigning it right back in for a couple of weeks and building it up slowly...

Sky Blue Pete · Jun 10, 2020

Slow 2 mile on grass Achilles ok but sore now

We'll_live_and_die · Jun 11, 2020

https://www.caffeinebullet.com/online-store

I’ve been using these lately for my mid run fuel. Crashed completely at mile 8 of my half marathon this morning and they instantly gave me a pick up.

If anyone’s interested I signed up as an ambassador and get 15% off using the code Bulletrich

For what they cost it’s 100% worth giving them a try.

Ring Of Steel · Jun 11, 2020

Went for another 5k, thought I must have gone faster- and I did- but only by 10 seconds, it was heartbreaking, still at least a new best of 25.50. It’s just beyond me how some of you can go so fast!

We'll_live_and_die · Jun 12, 2020

Ring Of Steel said:
Went for another 5k, thought I must have gone faster- and I did- but only by 10 seconds, it was heartbreaking, still at least a new best of 25.50. It’s just beyond me how some of you can go so fast!

Try picking less hills and less sharp corners. They just slow you right down.

Travs · Jun 12, 2020

Ring Of Steel said:
Went for another 5k, thought I must have gone faster- and I did- but only by 10 seconds, it was heartbreaking, still at least a new best of 25.50. It’s just beyond me how some of you can go so fast!

How much running do you do in a typical week?

Up to a certain point, a simple increase in mileage will help, so you could try to add in another run.

If you're already doing a decent amount, it would be worth changing one of your runs to a weekly "effort"..... I.e a series of shorter but faster reps.... Could be 400mtr reps, 800mtr, 1km, 1mile.

Its getting used to running a bit faster, recovering, and doing it again.

Ring Of Steel · Jun 12, 2020

Travs said:
How much running do you do in a typical week?

Up to a certain point, a simple increase in mileage will help, so you could try to add in another run.

If you're already doing a decent amount, it would be worth changing one of your runs to a weekly "effort"..... I.e a series of shorter but faster reps.... Could be 400mtr reps, 800mtr, 1km, 1mile.

Its getting used to running a bit faster, recovering, and doing it again.

Well.. ran the 'dingle marathon' in 2009 then literally didn't run at all for over 10 years, I'm only starting from scratch really- this week is pretty much my first week to be honest. At the moment its 15k this week but I would say it'll be 25 by the end of the week. Great advice, thank you. The route I've been doing is full of hills- there aren't many decent roads near me- I'm going to find a nice flatter route tomorrow and see what kind of time I can produce then- another thing I started doing on the nights off is go out walking- but alternate it so maybe 5 mins walking, then 5 mins hard running & 5 mins jogging, I read thats good as interval training to get endurance up- its pretty painful! Running definitely beats the bike though.

larry_david · Jun 12, 2020

Hasn't stopped raining for 10 days in York. So annoying and I'm not a fairweather sportsman at all but I also just don't fancy running in hail. Where's the fooking sun

SBAndy · Jun 13, 2020

Shins felt fine this morning so went for a 2 mile run. Shaved 30 seconds off last week’s time which itself had been 20 seconds quicker than the previous week. Pretty happy with the progress.

We'll_live_and_die · Jun 13, 2020

larry_david said:
Hasn't stopped raining for 10 days in York. So annoying and I'm not a fairweather sportsman at all but I also just don't fancy running in hail. Where's the fooking sun

Put a cap on and get out. I usually find a cap makes a huge difference in the rain.

Sky_Blue_Daz · Jun 13, 2020

Got another 3.5 miles done , really enjoyed it

Marty · Jun 13, 2020

Being back to work is good for me, hitting about 30,000 steps a day which is taking it's strain on my body after sitting down for the past 10-12 weeks (whatever it's been). Feet and calf are on fire by the end of the day, had a shooting pain in my knee while going up some stairs too but that went away after an hour or so. Slimmed down loads already, dropped a belt size in 3 days and my trousers didn't fit by the end of the week, kept on dropping down.

My body needs about 3000 calories while I'm at work, but didn't change my diet while I was off, so piled it on, now eating around 1200 calories a day, eating plenty of stuff but it's all fruit, veg, lean meats etc. I've lost a lot of strength though, which I wasn't expecting, found it a bit of a struggle to lift 15kg which I was throwing with ease before. Can't wait for the gyms to open back up and get running on the treadmills if my knees can take it, find the pavement too hard now.

Ring Of Steel · Jun 13, 2020

Was determined to find a flatter route close to home as the one I was doing has lots of hills, but couldn’t be bothered in the end & just ran the same one- another 10 seconds off so the PB for a 5k is now 25:40, making progress thankfully.. think I’ve got a nice flat route of about 8k found now so that’s the next step

the V02 Max is now giving me a reading of 47 which I’m delighted with, however I’m still not convinced I have the fitness of a 20 year old

larry_david · Jun 14, 2020

Fri, Sat and sun done 5kers. Between 25-26 mins which I'm pleased with. Had 4 cans and pizza takeaway last night and felt so fat /lethargic this morning but time of writing now I've got the buzz. Screw you pizza

Nick · Jun 14, 2020

I would really love to get into it, just for the endorphins and the fitness but can't bring myself to do it.

I can do 7 miles at football without thinking about it but there's some sort of mental block

larry_david · Jun 14, 2020

Nick said:
I would really love to get into it, just for the endorphins and the fitness but can't bring myself to do it.

I can do 7 miles at football without thinking about it but there's some sort of mental block

It's boring I find. I played 3 footy games a week before this shit so had to run. I simply eat too much shit not to. And it's boring man, but I find switching the head off and running on autopilot is key.

Last week I was debating my championship squad. Today debating whether Oxford are worth a bet in the play offs. I've decided they are.

Travs · Jun 14, 2020

If you just go out jogging every time, yes it's boring (but effective). Need to mix things up... Certainly need longer slower runs to build a base of fitness... But do some higher intensity sessions and you won't get bored (just exhausted!).

15 minute warm up.... 8 x 2minute reps... 15 minute warm down... There's a minimum of 5 miles done.

Great_Expectations · Jun 14, 2020

Ran my fourth half in four weeks yesterday and my second consecutive 40 mile week. Bizarrely found yesterday’s half the hardest of the four and had to use a gel at about 8 miles.

I probably need to sort my routine out though, I’ve just sort of gradually fell into the following schedule; so any advice is welcomed.

Monday - 6/7 steady miles
Tuesday - same (albeit slower or shorter if legs are heavy)
Wednesday- longer run ~ 8/9 miles
Thursday - relaxed shorter run (3/4/5 miles)
Friday - rest
Saturday - long run (currently 13/14 miles)
Sunday - rest

I try to run in the mornings so usually on an empty stomach other than the half as I have porridge beforehand. I tend to struggle running later after having eaten, I went out at 4ish last Monday and I had to stop at about 11 miles as had awful stomach cramps.

What do people take fuel wise if anything?

I’m also not really a pace or ‘proper’ runner, I’m doing it to try and keep fit while I’m WFH constantly, but mainly as I noticed I was developing a bit of a Dad bod since our daughter was born last summer!

Travs · Jun 14, 2020

If you're committed to getting faster, I'd swap one of your 6/7 mile runs for a rep/interval session.

400mtr/800/1km/1mile repetitions, with rest period between each one. This will get you running hard, recovering quickly (hopefully), then going again.

You might want to rearrange your runs so that you would have your easiest run the day after your harder session. This gives the legs a chance to recover and loosen up. I wouldn't have your rest day immediately after your hard, session as you'll just stiffen up.

If you can't face the thought of harder reps, then an improvement would be to make one of your 6/7 mile runs a bit faster. Not "race pace" but certainly push the pace up a bit....

Travs · Jun 14, 2020

Although if you've increased up to 40 miles quickly, then a few more weeks of your current routine won't hurt, and will let your body get used to the increased mileage. 40 miles per week is a fantastic base...

Marty · Jun 14, 2020

Nick said:
I would really love to get into it, just for the endorphins and the fitness but can't bring myself to do it.

I can do 7 miles at football without thinking about it but there's some sort of mental block

You should give 'Zombie, run!' a go, it's a story that links to your GPS, and you have to do 'missions' and escape zombies by running faster. I found it useful every now and then when I was running.

Great_Expectations · Jun 14, 2020

Thanks Travs, I’ve done a bit of reading this weekend re intervals and the different running paces (steady, tempo, race etc) and techniques e.g. Fartlek.

I think I’ll do another week of that routine, as I do tend to add a few quicker sections into the 6/7 and 4/5 miles and then change one for an interval next week.

How do intervals work in reality; as they sound to me like best done around a track or a set route? And how do you know what repetitions to do? And (last one) how long for your rest periods to be?

Noted re the rest day! I assume that one should be an easy paced/shorter run?

Travs · Jun 14, 2020

Your last point... It's individual really... I prefer to do a short easy run the day after a hard run... Even after a hard race I'll try to get out... Works for me, but some prefer complete rest... Trial and error really...

As for the rep sessions... There's a huge variety and it totally depends on your ability and endurance... I like to use track, but round a football pitch, or on the roads is fine.

I like to keep it simple. For example 400mtr reps with 90secs rest. We'll do 16 of those in a club session (4 miles), but I did 400's a couple of weeks ago and ran them a lot faster than usual, and could only manage 8.

Or 1mile reps with 2 minute rests... Could do 5 of those if you can manage that.

Generally try to build up towards a total of about 4 miles worth of hard reps in a session. That is a big ask though and might need to build up to it. As for rest periods, all depends on your ability to recover.

I'd recommend starting off with 400mtr reps with 90 or 120secs rest between. Start at a pace which is relatively challenging but you think you can manage for 8 reps. Then adjust from there.

The hardest part is getting the pacing right. It's incredibly easy to get excited and run the first couple too hard, then suffer a few reps down the line... Or going too easy to start with, and then really speeding up at the end. I can't get it right even now after a few years! The idea is the reps should be consistent throughout, or get a little faster throughout...

If you do want any specific advice on rep sessions feel free to pm me...

Of course my top advice if you're serious is to join one of the fantastic clubs in Cov... They will definitely be doing at least one rep session a week (in normal world circumstances!)

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