Running

@5awyr which club do you run for?

Weather forecast seems to be making things nice and damp.

Yes, this all sounds familiar- how did you fix it?

My partially torn achilles is pretty fecked (Medical term).

The theory is that my free-running shoes allow me to over pronate, even though I'm forefoot strikeing in them. And that riding with my saddle too high (put my new bike together in a rush) also adds stress. My calfs are both very very tight. So while I reckon a little free-running adds variation, and can strengthen. I need to be a bit careful.

Feck I hate being injured.

I stopped playing football on a terrible old astro turf pitch. Playing on that pitch, in astro turf boots while having some flexibility and strength down the posterior chain on my right side meant playing 40mins would put me out of action for 5 days. I was crap anyway so I stopped.

I basically rested and it went. the only thing that I do that would aggravate it now is run 2-3 times a week but it's not a problem. I'd advise trying the golf ball thing as I've heard it before and.....rest. I would say look at the shoes you wear but I imagine that you have already.

@dst that's exactly where I get a hotspot on my longest runs, am also high-arched.

on the fuelling front, I went out for 16.5 miles on sunday and again ran it 'low' (had half a bottle of lucozade sport beforehand but no water or gels on the run) definitely felt myself fading at the end but was mostly fine.

compared to the same runs last year I feel like i'm much less reliant on water and gels so far. i was absolutely gasping by the time i got to about 10 miles on most runs last year but this year i can run without thirst issues at all really. as my speed has had a fair jump i can only assume this is because while i weigh about the same my body is working more efficiently this time around.

plan for the marathon is still 7-10g carbs per kg bodyweight per day for 2 days before and 60g of carbs per hour (one 30g gel/sports drink every 3-4 miles) plus water as needed. as it seemed to work well last year.

You're overstriding.

#internetdiagnosis

Tring - Chiltern League.

That said I now live in Brizzle, but it wouldn't feel right racing for anyone else.

Ace 8.5 miles this eve, up to a White Horse on a hillside.

Never run round here so mostly just found a route as I went along. One public footpath sign took me into a dressage ring so I took to google maps to get back on track. Smart phone torch then helped as I was out past sunset... Stravad it for distance measuring. #wondersoftechnology

Pics

Just got back from three days in Scandi-land, didn't take appropriate clothing for running so have had some unexpected rest.

I'll see how it goes tomorrow.

10 miles done last night at 6.55 m/mile pace, 13 miles 'easy' planned for tonight, 10k of rowing on Thursday, day off Friday, 8 mile trail race in Brecon on Saturday and 20 miles at 7.20 m/mile pace on Saturday.

Starting to feel a bit more on track for London now, its my only fast marathon this year so I'd really like to go sub 3 in it.

I've got Race to the stones 62 mile ultra in July, Jungfrau Marathon in September and Snowdon Marathon in October. Just got to keep injury free :)

Interesting.

This is a very real possibility.

Its probably slight, in the same way my overpronation is slight. Neither of which cause much of an issue while running in Your average shoe. But when I'm bare foot running, I guess the added stress can make them an issue. At least when my trainning is irratic. Add in climbing the toughest Climb Ive ever attempted on a bike, With my saddle at least 15mm too high, and the achilles just gives.

I'm not willing to dump the bare foot trainers. I love short runs in them. Plus, if I have a weakness, I want to strengthen it. Not aviod it. I'm just going to have to put more consideration into my training Balance.

.....and buy some fluror running shoes.

This looks amazing. I am extremely jealous!

Cheers, it was ace and I'm already looking forwards to more runs here in future. This is where the Imber Ultra will happen and as I'm free that weekend I'm almost tempted to see if I can still enter then wing it as a scenic day out...

Rowing for running?

http://iloapp.hyweldavies.me/blog/training?Home&post=142

Chap I worked with runs a 2:20 - 2:22

He was injured (doing Regent's laps) a couple of years back, and too to rowing to keep his cardio up.

I'm pretty sure that his fitness still suffered considerably.

Could rowing as a supplementary exercise / cross-training be of benefit? Possibly. As a partial substitute? Would need way more data. I vote hatbeard does it.

is rowing a good core exercise? can imagine that would be of benefit, not sure about the arms/legs though.

i hate rowing machines, feels like you're sat in a car trying to get the seat in the right position for 20 minutes.

Rowing is great to suppliment running/cycling for me. It targets the core a bit more, and gives great CV without stressing the muscles you run/cycle With. But more focused, and probably doesnt cover the full stride/stroke. Its the sort thing I used to get up to when my body needed to rest from running and cycling (I hate resting). It kinda works the leg muscles you use to run up hill, or cycle leant forward (on the gas). But difficult to see it being a temporary replacement.

I should test it. I'm rowing OK at the moment (all be it With less 'grab'). But I fear 'detraining' far too much to wait before I start running again.

(disclaimer: I'm old and from the age when 'crosstraining' was the ultimate 'thing')

Towel is a different breed, mind. iirc, he's UK record holder for a number of indoor rowing distances up to 100km and Double Ironman (though Matt Winn-Smith may have taken that record off him last year).

haven't ran for almost 2 weeks, did a session of 5 x 3 minute (jogging) intervals this morning, no muscle or tendon protest, looking forward to doing a proper run!

Who was that?

Re. Rowing. Surely you need to be doing it properly for decent benefit.

Just been for a short jog round Bristol. It's hilly. Really struggling to shift a cold for Saturday.

The problem with rowing machines is that in order to use then safely and effectively you need to invest considerable time and effort in mastering the technique. It's not like a treadmill or spin bike where you can just hop on and go. The vast majority of people who I see on the rowing machines aren't sufficiently technical to gain any efficient benefit from it, and are probably more likely to do themselves an injury than anything else.

Used properly they are an exquisite form of torture, and yes, it's very good for core and lower back strength... in fact, a strong core and back are essential to holding a good technique. It's a bit like doing a dead lift, you drive with your legs but you need to transfer all of that power though a stable core in order to lift the bar/pull the oar.

However since I started focusing on tri I've never considered using one as cross training, although for old times sake I do sometimes use one for a pre weights warm up.

Scott Jurek recommends rowing to strengthen the shoulders in his book Eat & Run. He probably knows a bit about this running lark.

Towel is a different breed

Indeed, he has done very well in many different disciplines.

Who was that?

Initials are AG