Running

Depends how much and how much you're used I surely!

It was a 'let me glug some before I run' moment, only to discover my stomach really likes being empty and it especially doesn't like sugar-laden drinks until afterwards. Fortunately it wasn't a long run otherwise I'd have been in trouble. Free toilets along the Thames are scarce (Tower Bridge eastwards).

On the other hand, the Lucozade intake might have been more suitable post hot Bikram yoga this morning. I'll have to try it for the next class.

Garmin forerunner 110 is good, but I don't know if in price range (seems to be about £125 with hrm online). It won't give much info on an indoor / static training session unless worn with the HRM though.

Nice one, 21.54 was my official time.

Be interesting to see how much faster I can go next week.

I've happily gone faster every time I have done a Parkrun (but I have only done 3; 2 at Hackney, 1 at Highbury fields). I think you could target breaking 21 minutes. You get a big pacing gain from just knowing the course.

Final lap/mile was at 6:53 pace, if I had done the first two at that...

Dammit, you need to pick a faster target in front to chase down. Though the Dalmation was an excellent choice...

Annoyed my inability to find my shoes/shorts/etc in time for the start of parkrun (the marshalls said "you can run anyway! you won't be last!!" - I laughed, how little they know...), I let my housemate choose a run for me later on. She chose all the nearby hills, the sadist. I am so sloooooow.

Best place in Camden to pick up new shoes? Want to get something flatter than my brooks adrenaline gts 13, but maybe not straight in to barefoot, so need somewhere that knows what they're talking about.

runners need innit
just up the way from the tube

My favourite but of pacing advice is find a nice bum to chase, I don't think that's sexist.

Spent the evening with a very old friend who I haven't seen in 10 years, he ran London in 2.28 last year - first marathon, no knowledge of pacing and he described his strategy as go as hard has he could for the first 10 miles and see if he could keep going, makes me sick with jealousy and being impressed!

Isnt that what Paula Radcliff does? Smashes it for the first half, then attempts to hold on. Seems silly. But you cant argue With the results.

Just starting to go jogging and it's leaving me a bit stiff afterwards. I'm aware you're meant to stretch before/after but don't really know what stretches I should be doing, any recommended beginner's guides out there? Cheers

And it's all quite easily fixable. If I'd gone to the bonecracker a couple of years ago instead of just trying to run through everything, I'd be right as rain. Never mind, she'll fix it now and all will be groovy.

This is good news!

Just starting to go jogging and it's leaving me a bit stiff afterwards. I'm aware you're meant to stretch before/after but don't really know what stretches I should be doing, any recommended beginner's guides out there? Cheers

Had to go to a physio a few years back, here's what I was told;

Hamstring- sit on floor, one leg out in front, try and touch your toes, keeping the leg straight. Hold it for around 40 seconds (as with all of them).

Quads- Stand up, pull your heel to your bum, hold it.

Calves- Stand about two feet away from a wall, facing the wall, with one heel firmly planted against the floor. Lean forward, keeping that leg straight, so you're leaning/pushing against the wall, and feel the stretch in the bottom of the leg.

Bum- lie on your back, legs straight out. Pull one knee up to your chest.

Stretching near the beginning of a run is good, but is more effective at the end, within 20 minutes of stopping. If you're just getting back into it, or on a serious program, stretch twice a day regardless of whether you're running or not.

Actually- stretching before is currently considered pointless.
http://www.researchgate.net/publication/10863689_Effects_of_running_static_stretching_and_practice_jumps_on_explosive_force_production_and_jumping_performance/file/32bfe50e3666007ec5.pdf*

And for those of us who find that we're not especially tight after a run, then there may be limited efficacy as well.. but this is more debatable.
I'd still stretch afterwards.

*this paper isn't the one I was looking for. Let me find it.

Right: I had previously stored this in my memory vault from:
http://www.theguardian.com/lifeandstyle/the-running-blog/2013/oct/10/should-you-stretch-before-running
and
http://www.runnersworld.com/stretching/should-i-stretch-my-runs

But I should have remembered my own rules- which are meta-analyses or nothing, so:
2012, Simic, Sarabon, Markovic:
http://onlinelibrary.wiley.com/doi/10.1111/j.1600-0838.2012.01444.x/abstract
Conclusion: Stretching before exercise without any other warm-up= bad.

2012, Kay, Blazevich:
http://www.anatomytrains.com/main/wp-content/uploads/manual/acute_stretch.pdf
Conclusions: Very short duration stretching before exercise might be OK.

The remainder from what I;ve found corroborate with Kay and Blazevich...

I do this one before running, I feel like for me it makes a difference to how quickly my legs become cooperative, compared to just heading straight out the door. YMMV.

Dynamic Stretching and Warm Up for Runners - YouTube

Am on feet lots each day anyway so don't stretch much. If do it's after run never before.

Just done my first run in ~3 years. Does anyone else find the muscles of their inner thighs aching massively? I had to stop a couple times cause it was getting unbearable.

ALSO does anyone use a Garmin 800 for running? Does it work? Do you have to keep it pointed at the sky or can you stuff it in a pocket?

It works for me when I do long runs and want a map, it goes in a pocket in the strap of my camelback bag, so presumably would be fine in a pocket.

remember to lock the screen though.

Toying with an idea of running again. Cycling is painful (back, knees and wrists).
Wondering if I can run 10k again after a two years break. Might join London 10k Run to kick myself.

Actually- stretching before is currently considered pointless.
http://www.researchgate.net/publication/10863689_Effects_of_running_static_stretching_and_practice_jumps_on_explosive_force_production_and_jumping_performance/file/32bfe50e3666007ec5.pdf*

And for those of us who find that we're not especially tight after a run, then there may be limited efficacy as well.. but this is more debatable.
I'd still stretch afterwards.

I used to run on empty stomach without any stretching and then had a go at an outdoor gym to do few lunges, chin ups and crunches, followed by a whey protein shake with some instant oats and felt epic.

last nights quick 4k blast straight after 2 hours of driving felt very very quick, although the data says 4min km average which is a bit upsetting.

I had a really good run on Monday along the SW coast path from Cawsand to Picklecombe Fort and back. Only 6k but great sunshine with a light sea breeze. Ups and downs made it harder work but spotting two deer near the end and getting home about 20 mins before my brother who had done a shorter route made it better!

If only I could run there every week!

Cheers for the stretching suggestions, although I fear part of the stiffness may be down to deciding to run 10k home after not running for about eight years.

I use a Garmin 800 when taking pictures so I can add locations afterwards and it's either in a bag or a pocket then and it works OK.

'Project <40min 10k' is underway in preparation for race at start on June.

8km of 1k intervals at <4min/km with approx 5:20/km rest periods. I honestly don't see how doing this x10 is possible. Hopefully adrenaline will help on the day.