Running

Yeah, come on @Dammit, blind us with science and data and shit.

Just managed to drop another minute and ten off my 5 mile road test loop.

Very little discomfort from the knee too, it's getting there.

Surprised this ad hadn't made the thread, chance to run for $$$:

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Too old, unshaven, quite weathered looking, not confident enough. Bah.

@Dammit well done. btw Strava shows you & I are within 100m of having ridden the same distance so far this year.

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10 x 400m at the track last night. It should have been 12, but it was my first session since October and I blew up on the tenth. Managed to do about 80 second reps. I need to build some speed.

80 second reps are still bloody good. I can manage 12x400 at about 88 avg. at the moment but feel myself fading on the last 2 definitely.

In the Run Dem world I managed to step up another pace group to their second fastest one 'baby elites' last night and got dragged through central london at 6:46 min/mile avg pace for almost 6 miles. obviously lots of stoppages at traffic lights and such so wasn't a solid continuous effort but as it's around about the same pace as my current 5k pb if not slightly faster that was probably a good thing. Felt amazing to really push myself though, finished with a sprint and was breathing like Darth Vader having an asthma attack but the major endorphine rush made it all feel worthwhile.

How long are running shoes meant to last for again? I've done 750km in one pair, they look kind of okay still although I'm tempted to bin them as they smell awful.

They may look fine but it's the cushioning that goes and that'll contribute to injuries.

It will depend many things including how heavy a runner you are; a gentle forefoot strike is going to be different to a thumping heal striker.

Somewhere between 500-800km will cover most people/trainers.

I set the Strava warnings to 600km for mine, but then I'm a fat git.

It seems to be the week of 400m intervals at the moment.

16x400 at the track yesterday evening, holding 90 seconds, which suits me just fine.

For a while, I was fooling myself that I wasn't trying hard enough, but 1 or 2 seconds per lap faster, and I would have been all over the place.

I could probably have knocked out another 4 laps, but I was getting bored, and a bit knobbed off with the club that was training there.

Usual 6k route, pushed harder and smashed it. Previous best 32:11, new time 30:12.

Also gave me a new (Strava) 5k estimated best of 24:48.

Strava also seems to think I stopped for 1m40 during the run and gave me a moving time of 28:32, but that's a load of old shite as I didn't need to slow once. Will try converting the .fit to .tcx and looking seeing if I can correct that nonsense.

Good work. Do you throw any intervals into your training? You'll soon see the times tumble.

Not yet, will start to do that once I'm down to a more sensible weight (83.4kg this morning, want to be 75kg).

Today's time had some element of general fitness gains and less weight, but mostly it was me getting used to knowing how hard I can push and not blow up. So far I've tended to err on the side of caution as I've never really blown up on a run, almost all my runs have been negative splits.

Good deal if you're a gt 2000 wearer:

http://www.runnersneed.com/asics-mens-gt-2000-2/asics-shoes-road-running/running-specialists/fcp-product/7725?listing=true

Womens versions too.

Any details/maps of tracks that are public/free in London?

I can't work out whats going on with Ladywell Arena or Sutcliffe Park Athletics track in SE ; the websites have bugger all useful info, just talk about gym memberships

You can link a lot of the green spaces together - Catford linear Park to Catfird park to hilly fields to lady well to black health etc

I want to run in circles turning left on a spongy surface

Ladywell Fields?

Sutcliffe Park Athletics

You can just turn up, pay and run at Sutcliffe, IIRC, same as Mile End, or the other Better tracks - on days that it's open, that is

http://www.runtrackdir.com

Ladywell is 1.50 for Kent ac members. About 3 for non members.

Re. Trainers I did about 1150 miles in my old ones with no major issues. Already up to nearly 200 in some I bought before Christmas.

@HatBeard I don't understand the running through central London? Why not run somewhere you can run properly and avoid loads of traffic, particularly when you are starting to hit that sort of pace. It gets frustrating stopping and starting all the time.

Ps. 400m reps are the worst. Too much hanging round on recovery for distance covered. We did 20 the other week and it took 50 minutes. Do 1600s and it will be over in 30 minutes

Also gave me a new (Strava) 5k estimated best of 24:48.
Strava also seems to think I stopped for 1m40 during the run and gave me a moving time of 28:32, but that's a load of old shite as I didn't need to slow once.

The 24:48 best 5k looks legit, I wrote my own program to parse the .tcx file. Blimey.

As for the lower moving time. Ah, the tcx file is missing lat/lon points for random trackpoints (no idea why, they're randomly throughout the file and nowhere near the bits where the GPS should lose signal). See the middle trackpoint of the 3 in the attached image. It's 5k into a run in an area where there should be no loss of signal.

Removing the Trackpoints without positional data and reuploading has fixed it, it correctly has a 30:12 moving time. I'll try adding in positional data by interpolation so that I keep the HR data that I'd be losing by dumping those dodgy points.

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That's interesting work - I have an old file that my Fenix II has added 9 years too, which I tracked down to a group of 4 trackpoints, once I'd nuked them it uploaded fine but it was a pain finding them.