Running

Nice one.

Good idea to get time-on-feet up before doing faster stuff?

I'd say definitely, within reason - e.g. don't go from 0 to 10 runs a week straight away. The slower sessions to build a base can be a pretty dull process at times, but will pay dividends in the long run (excuse the pun).

#boastpost

14 yrs of running races, first medal for more than just finishing: XC league Div 2 winners.

As a further reward we get to take a pasting off Sale Harriers next winter in Div 1!

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wanted to try Hokas

Hokas >>>>>>>>>>>>>

Does anyone know where I can find a pair of Inov-8 X-talon 190 shoes in UK size 9, precision fit? Inov-8 have apparently stopped making them and the replacement models are either low stack (good) and standard fit (bad) OR high stack (bad) and precision fit (good).

Also while we are on 'legacy' kit... does anyone have experience between the old (2016) Salomon S-LAB ADVANCED SKIN 3 12 SET, VS the S-LAB ADVANCED SKIN 3 5 SET? My current running pack is 5 litres so moving up from 5l to 12l seems excessive but then again the 12l pack looks pretty lightweight and slimline and the addition of zips seems appealing. Again, Salomon have updated these packs with (IMO retrograde) new models... I can't find any physical shops that still have them to look at and compare.

Inov-8 X-talon 190

Unlikely to be many of these about. Awesome xc / fell shoe.

I know right... mine are starting to look tired and I don't have time to start playing the "new shoes game" before the SDW.

Understand what you mean about new shoes so close.... but.... The roclite 295's are wider fit but work for longer distance for me, cheap as chips at snow & rock in 9's

https://www.snowandrock.com/p/inov-8-men-s-roclite-295-L1314484.2024.html

I tried the xtalon 212 and they weren't 190 'wow must buy these' fit & feel but weren't bad either, also in 9.

https://www.snowandrock.com/p/inov-8-men-s-x-talon-212-L1314355.3679.html

Either may be worth a punt?

I can only think they still have stock as most folks might look on runnersneed not s&r...

great work. proper medals and everything.

We won a trophy and that's it.

I don't know about the Manchester Cross Country League but there is a massive difference between the quality in div 1 and div 2 of our league. The two teams that came to div one last year went crashing back down this year.

Cheers, I'll have a look at the roclites.

I suspect that my fallback position will be the xtalon 212s as I used them for several years before switching to the 190s, and they use the same "precision" (narrow) last, but just have a slightly heavier construction and bigger heel-toe drop.

Inov8 also have a new model of xtalon called the 200 which presumably replaces the 190 but they have switched to the wider "standard" shape. I've experimented with the "standard" last in my road shoes (f-lite 195) but found that in size 9 they were both wider AND shorter making them unusable for me. My dad has a pair of xtalon 200s in size 10that I can try but my suspicion is that they will feel like boats.

30k planned for tomorrow, so I guess I'll spend my recovery phoning round Inov8 stockists to see if they have any unsold stock.

Cool, hope you get sorted as new models always risky. I'm dreading the 190's and 295's I've got wearing out.

Nervy about replacing my gt2000's at the mo too, Asics models tend to match up ok though, fingers crossed.

Do you rotate the trophy between clubmates?!

We all race together then results split into divisional results. For the last fixture we would have been 3rd in Div 1 that day but some big hitter clubs weren't there in numbers that day.

Over the season I think we can stay in Div 1 if our top 2 guys don't move to other clubs, and all the regular scoring runners this year make it along to fixtures next year too, consistency is key.

Our Women got 2nd in their Div 2 so are also promoted which was cool as again the dedicated run clubs are strong opposition.

@dammit get some strength and conditioning in while you work on your time on feet.
http://www.kinetic-revolution.com/30daychallenge/?sc=KRtopBar

Is that any good? Both my gf and I could benefit from a bit more s&c but the "sign up now to get our free..." approach puts me off a bit.

Have you tried it? Will I die from spam overload?

@Dammit this is my hansons plan for a sub 3:30, you ease yourself in extremely slowly.

*numbers on chart are in miles. you run between easy A and easy B pace on mon,fri,sat. long run pace on sunday, tempo is marathon pace.

but buy the book. it's a tenner, it's an easy read and it explains the plan properly. part of the reason I bought into it was because it's explained very well with decent reasons for why it asks you to do things their way. none of it is maverick or oddball. it's just different to a lot of other popular plans.

your long run doesn't go above 16 miles. Wow.

@rhb the trophy tends to go to the breakthrough runner for that season. So somebody new who is in the scoring 10 in all four matches will most likely get to keep it. It's a pretty big trophy so people tend not to want it for more than a year.

You must have a lot of runners racing on league day if all the divisions are together. sounds pretty crazy.

Parkrun this morning, was hoping to go sub 17 but had a series of coughing fits in the final km and failed. Next week.

Not going over 16 miles thing is what makes a lot of people sceptical about Hanson's but the way it's explained in the book makes perfect sense. It just allows you to put more quality hours into a week of running.

Caveat, I'm not an expert and have only used it once albeit it to personal success.

21:52 for a parkrun today. I think running home helped.

Longest run so far tomorrow at 2 1/2 hours - how much water/fluid would you typically drink in that time? I haven't taken any fluids so far up to 15 miles or so but think thats pushing it

Nah it's pretty good, seem to do a lot via Facebook. Might try selling you package to join his other group (which i have). He has a lot of useful videos, worth giving it a go.

I carried 250ml on last 2h30 I did but didn't drink any. If you're well hydrated anyway and are running v.steady and it's cool out then you might be ok. Worth carrying just incase though.

Drink plenty after. 3/4 pint water, splash of oj & a pinch of salt will do wonders.

^ Should be doing similar this weekend but Soleous/Achilles area got v.painful from nowt this afternoon. Will see how it is first thing. Definitely headed to trails not tarmac if i do get out.

the trophy tends to go to the breakthrough runner for that season.

That's cool, makes sense.

You must have a lot of runners racing on league day if all the divisions are together. sounds pretty crazy.

400 ish per race. It's a busy start but soon thins out.

I drank 500ml in the first 2hrs of my 3hr run today and was sad to run out. But i was boiling and used it to wash down some energy bars. Last weekend I was fine with nothing for 3hrs.

Nah it's pretty good, seem to do a lot via Facebook. Might try selling you package to join his other group (which i have). He has a lot of useful videos, worth giving it a go

+1 for trying Kinetic revolution 30day challenge. I've come back to it a few times now.

Took a big chunk off my 5K and dipped under 18 for the first time in the process. Very happy!

Deeside Way D33 ultra today. Went almost perfectly to the 4h 15 plan I had in mind.

4h 14m 20s and 21st place, which knocked 11min off last year.

Feeling happy but ache a bit.