Running

Didn't understand any of that. I don't think I want to.

I don't get the formula either I'm afraid.

Doing the 10% inc in my head, and assuming the 80km was the product of increasing mileage each week I'd still not get Dec past 110km, and that's without a drop back week anywhere, so allowing for that I'd be looking at getting to 105km max from 80km prev month.

It's only 15km (9 miles) diff so about ave .7 miles per run assuming a 3 run per week approach I think.

(I'd have to write all of it down to be sure).

It's just 10% a week increases for a 4 week month.

Week one: 1km = 1
Week two: 1.1km = 1.1 (1.1)
Week three: 1.1*1.1 = 1.21 (1.1^2)
Week four: 1.21*1.1 = 1.331 (1.1^3)

So the first month is 1+1.1+(1.1^2)+(1.1^3) = 4.641 times the first week's distance

Doing the same for the next 4 weeks you get:-

(1.1^4)+(1.1^5)+(1.1^6)+(1.1^7) = 6.795 times the first week's distance

So the increase from one (4 week) month to the next (4 week) month is: 6.795/4.641 = 1.464

An 80km month can then be followed by 80*1.464 = 117.12km. All you need is a single extra running day in that second month and it will go over 120km, but by no more than a 10% increase each week. The way the days fall in November and December gives me more running days in December which makes this easy.

So, start with 17.2km in the first week.

Week 1 = 17.2km
Week 2 = 17.2 * 1.1 = 18.9km
Week 3 = 18.9 * 1.1 = 20.8km
Week 4 = 20.8 * 1.1 = 22.9km

17.2+18.9+20.8+22.9 = 79.8km

Week 5 = 22.9 * 1.1 = 25.2km
Week 6 = 25.2 * 1.1 = 27.7km
Week 7 = 27.7 * 1.1 = 30.4km
Week 8 = 30.4 * 1.1 = 33.4km

25.2+27.7+30.4+33.4 = 116.7km

On more running day in Week 9 would be >10km pushing it easily over 120km.

My main running days are Monday, Wednesday and Thursday. November 1st was a Saturday, so it means the 29th and 30th were also a weekend. So it only had 4 sets of Mon/Wed/Thu.

December starts on a Monday, so it has 5 Mondays. Being 31 days it also has 5 Wednesdays, so they'll be two more running days in December, although I won't run on Christmas day.

@Dammit if you want to get better at running hills, then run hills, treadmills are not a great substitute for running in the real world...

Ed- I'm not so sure about this in Dammit's case.
He's not running hills but hill, singular and needlessly long.
There's no similar hill in England, and so if you can get the treadmill to the correct incline, it could act very effectively as a simulation.
Running outside is more fun, and yes running on a treadmill might be slightly more efficient, but all in all, for the very specific task, it probably is as good as it gets.
Boring as hell though.
Go outside, so you don't hate yourself.

i don't think the physics of running on a treadmill on an incline are a good proxy for running up a real hill though.

he'd be better off running long hill repeats, and i believe he lives on a steep longish hill together with completing some proper core and following a long distance duathlon training plan...

the closest thing i know of int he UK to that race is the ballbuster duathlon, which is basically laps of box hill, but it looks like they are running it this spring...

i don't think the physics of running on a treadmill on an incline are a good proxy for running up a real hill though.

Indeed. It's certainly harder (just try whacking the treadmill incline up and maintaining normal speed), but you can adapt your running style to make it less hard work (but still harder than running on a flat treadmill).

The extra work of hill climbing is, unsurprisingly, raising your centre of gravity up with each stride (more than the usual running motion achieves). Running up a real hill there's no way to avoid this, you either climb or end up crawling along the road.

On an inclined treadmill you may change your gait to try and keep your CoG level (or limit it to the same small rise/fall movement as when running on a flat treadmill or road) by just landing your foot slightly higher, pressing down slightly less during the first part of the stride (to prevent you raising your CoG as much) and slightly more in the second half of the stride (to prevent your CoG falling as much). Fall into this trap and practice this for hours and you'll just bollox up your running stride.

Again, it's still harder than running on the flat, but depending how you adapt you could make a treadmill inclined at 10% not realisticly represent running up a 10% hill.

went bogtrotting. came 6th. was gruelling,

Numbers make sense, not sure on logic of build for 8+ weeks tho. At some point body will stop thanking you.

I'd swap in recovery week, dropping back mileage then build again from there.

Fwiw all my "flat" treadmill running was done at 3% incline setting. V.diff to road tho.

Could @Dammit make a trip to Cragg Vale for some 6 mile hill reps?

Calling all wannabe Doctors and Physios:

Got a sudden pain on the outside of my ankle / heel whenever putting weight on it whilst out on a longish run yesterday. Had been out riding the day before and noticed my hamstring on that leg was feeling really tight, and was feeling quite tight before I went for the run on Sunday too.

My ankle/heel now fecking kills whenever I put weight on it. Any ideas what this may be? I'd had a fairly heavy week of running and riding before it happened, so am hoping it's just needing a few days off.

It doesn't have the feel of tendinitis or something, and i'm also thinking this as it came on so suddenly.... Any (sensible) suggestions welcome. Ta

Well i shit the bed on my sub 45 attempt on saturday at the greenwich morunning 10km but i did knock 55 seconds off my pb witha a 45:27 but it was just too tough maintaining pace up and over the hills and i couldn't pull it back enough on the downhills.

have signed up for another flat 10km in regents park for this sunday and am hoping i'll be able to smash through the 45 min mark this time as while nothing about the race was what i would call comfortable i was always able to pull the pace back up once i got onto the flats. avg pace was 7:23 min/mile and i needed 7:14 to eek under 45 mins.

entry is here in case anyone else fancies it.
http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=82984&ms=

When you're dealing with small distances, you can increase the increments much more significantly. Just start ratcheting it up, and pull back if you start feeling adverse effects. If you subscribed to that 'only increase by 10% a week' bumwash, you'd take about 8 years to go from your first 1km to mara.

entry is here in case anyone else fancies it.

Mebbe.

I'm going to make you pace me for the whole thing though, then try to outsprint you at the end.

i hit 5:30 min/mile at the end of the mo run immediately after the last 'big' hill you might have to resort to pushing me over.

If you subscribed to that 'only increase by 10% a week' bumwash, you'd take about 8 years to go from your first 1km to mara.

1 year of 10% increase a week takes you from 1km to 142km a week.

8 years of 10% increase a week takes you from 1km to 165713170236082489km (17516.27 light years).

Anyway, it's a rule of thumb to stop people getting carried away. I started with 3 x 20min runs, on the advice of a physio, and am working up from there. Works for me as I also need to lose a shitload of weight.

8 years of 10% increase a week takes you from 1km to 165713170236082489km (17516.27 light years).

You've not met @kl then.

4,380 miles a day average, through the Arctic, dressed in a micro-thong.

Now officially in.

The gf is running too - She's aiming for 32:00

But says she'll be happy to get around 60 minutes.

oh is she pacing you instead? #sckbrn

Lozzles.

Do they post a started pack out, or do you pick up everything on the day?

on the day. it's on the more low-tech end of things i think.

Depends on the individual. Ex runner at close to race weight living fairly active lifestyle can most likely ramp up quicker than not-a-runner getting off sofa for first time since starting desk job 10yrs ago.

I've run 100km this month...gained 3kgs