Running

trying to structure my training really turns me off

You can have a fairly unstructured-but-still-structured training off 3 runs a week - 1 long steady run, 1 short tempo / race pace run, and 1 speed work run.

The speed work doesn't need to be militarily run intervals with times laps and rest periods - you can just fartlek it - Go for an easy run, but put in some hard repeats where you run til your lungs turn inside out, recover a bit, then do it again.

would it matter much if I replaced the long steady run with and hour or 2 easy effort on the bike?

2 easy hours on the bike probably won't benefit your running much.

Since you've got the patience to think about improvements over the long term, IMO you don't need too much structure in your training, just more miles, and steady progression. So 4 runs is better than 3, a 10 mile long run is better than a 6 mile long run (but build gradually), etc. Keep things interesting with a parkrun every other week, which is often enough to chart progress. Aerobic x-training like cycling and swimming will certainly complement the running but won't help you improve quite as quickly.

Berlin marathon is less than 7 weeks away and I've managed to run 97 miles in a week without breaking anything. Encouraging!

How did you find the Parkrun?

I just did my 25th parkrun last Saturday, so halfway to getting the t-shirt. The majority of mine have been done at Wormwood scrubs, which is completely off-road and becomes a delightful muddy bog in the wintertime, which I actually don't mind, because picking a line through the mud means I spend less time thinking about how hard it is to run.

As the Scrubs run is quite small (usually less than 50 people each week), so it's not too difficult to get to know the regulars, especially as we have a clubhouse (part of the Linford Christie stadium) to go to for tea and flapjacks afterwards! Also a few regular pooches (one of which passed me on Saturday, must get faster).

If you enjoy it, keep at it! You might win a pair of trainers (I was really chuffed when I won the monthly prize a few months back). You don't need to be fastest, just show that you're improving and give back to the community a bit by volunteering and you're in with a chance.

I woke up pretty early on Saturday morning so carpe'd those diems and went for a run myself and was home by the time ParkRun had started.

Maybe next time....

I've managed to run 97 miles in a week

Oof!

My terrible run last Friday turned out to be the onset of actual illness which is reassurring, but has meant I've just had nothing in me this week. Totally wiped out and feeling very tired so have only managed a 6k run that felt more like triple that. Time to take an easy week and get back on it when I have some energy spare I think.

About to start two weeks of holiday, no 5-a-side, no running, only some gentle walking and swimming. Hope that, and stretching, will solve the hamstring strain.

I haven't run since Sunday morning, when I missed the start of a 10k thanks to having some, erm, intense stomach issues. Ran anyway (4 lap race meant I got lapped before I'd even started), didn't poo myself (which was a minor miracle really), then spent 3 days alternating between bed and the bathroom.
I reckon I'm ready to run again now...

Trail marathon on Sunday, its going to have to be treated as a fun day out having a stroll because if I think I've got a quick run in me I'm kidding myself.

grrr, someone "stole" my CR along the SW coast path out of Prot Isaac, down in cornwall at the weekend, it's ok as i'm down here at the moment, so went out this morning and took it back, only for someone else to go running afterwards and beat it by 5seconds.

pretty sure i can take it back again, but the guy who did it looks like a pretty average runner with a 23 min 5k pb and 1:47 HM time.... i'm guessing he's a fair bit lighter than me, as he pulled out a minute lead on the two major climbs.

Seriously considering taking a rest day tomorrow and putting in an effort that cant be beaten on friday!

damn being so competitive!

So since I've stuck at the old running I think I deserve a new pair of trainers. What running shops in London do people recommend for some actual expert guidance? ta!

I went to profeet in fulham and paid for an analysis (but didn't buy trainers).

http://www.profeet.co.uk/

I had been wearing structured trainers for years on the advice of a running shop but lost faith that they were right. Without prompting profeet confirmed this, showed my why I have been misdiagnosed and recommended cushioned (heal striker and give no fucks) neutral.

I don't think the advice that most running shops give re Trainers is all that great. Most are instructed to funnel you down to either the 'support' or 'cushioned' categories and leave it at that.

running shops have a vested interest in selling you shoes, and in most cases there is pressure on the manager/workers to push you down certain routes and brands, and in even more cases the workers have only had a few hours training on software to make an analysis - somewhere independent with actual gait analysis that you pay for and they recommend some shoes that you can then go out on sell is a better way of doing things, and usually is about cost neutral/only a bit more expensive than buying at full RRP.

got my CR back by a minute this morning, entirely made up in the last 1km of rolling rather than steep cliff steps.

https://www.strava.com/activities/368692886

Totally. I was told I over-pronate slightly after about 3 seconds of video replay, then saw a physio for an injury some time later who said "Mate, that's not over-pronation!".

got my CR back by a minute this morning, entirely made up in the last 1km of rolling rather than steep cliff steps.

Just saw that on strava - tempted to have a crack at it with my brother-in-law next time we're there.

Was that just the 20 minute assessment @dst or one of the fancier ones on this page? http://www.profeet.co.uk/our-services/footwear/footwear-assessment-fitting

haha, go for it, but be warned i have an unfair advantage over most as it starts outside my parents front door, so i have plenty of opportunity to go and try and get it back, i'm beginning to get the hang of climbing the steps efficiently!

It's unbelievably technical as a bit of trail, and speed is dependent on conditions, bravery and ability to go up and down odd steps quickly.

The 1 hour. It was worth it for me.

Unable to Race the Train but walked the Toddler Trot with my daughter.

Dry & sunny here would've been interesting to see how quick it was, no muddy trainers or socks in any of the races from what I saw.

I've run around Pentire, Lundy Bay and down to Port Quin, but never any further - it will be fun to run around some new paths.

I've never been further west than port quin, I usually alternate between the loop up there and a trip to Tintagel and back, but it's a bit further than I need to run at the moment and it a bit far for my dog, at about 16miles!

Cheddar Gorge Marathon today, hard hard work.

https://www.strava.com/activities/370561823