Running

Lunch time run yesterday, felt a step (pun intended) change in how comfortable I felt running, which was really satisfying to experience. Still got a huge amount of tightness all around my body afterwards, looking to improve on that with regular stretching.

I've been signed up for a hilly half mid-October, which is going to be my first event run for at least two years, which means that for.once in have a target for training.

I ran a 1:50 back in 2014, so I'm going to aim for similar this year. In flat terms, I reckon that's about a 1:40 (for training pace purposes).

There's a 10k in mid-Sept that would serve as a good checkpoint, and I reckon if I can run 45 for that, I'll be on track.

I'm already sacking off a rep session today though, as I'm knackered and my legs are tired and I have any number of other excuses prepared. I'll probably ditch some easy runs, if I'm commuting a lot, and focus on the spped / tempo work on non-commute days.

What are your current 10k/HM times? Sounds like you’ve got a structured approach, good luck.

Good aren't they - although I couldn't find mine this morning so had to run without headphones this arvo

first crack at a 5k parkrun this morning in Highbury fields ... 28:51.

Not fast, but haven't done any running whatsoever since about 2003. Will go back next week with no drinking on the Friday night (unlike yesterday) and hope to break 25:00. hopefully will improve more as time passes.

was fun though, but running sucks.

I took about 45 seconds off my PB of our local parkrun this morning and ran almost a minute quicker than a week ago and I'm absolutely baffled by it. Similar conditions, and I felt just as bad.

Gainz. Well done!

Nice one. Consistent running through rest of Jul & Aug you'll be flying for sub 50 at Trafford 10km.

Oh, one for the night running folk.

Any recommendations for a USB chargeable headtorch that I can get seven to eight (hopefully won't need longer...) hours out of for not a lot of money? I did about three sets of AAAs in my LED Lenser over one night last year and I'm trying to race lighter. Other option is something light to get 4 hours out of and hopefully get the same from the Lenser.

Erm, Petzl Nao ticks at least one of your boxes. Depends on your definition of not a lot of money (and how well you want to light things up).

Well apparently mine is an H5 which seems to be advertised at 70 lumens so 700 may be overkill. 100 lumens is more than enough I think. There's a fair few non brand name ones on amazon, got to be worth a punt for 15 quid right.

It may depend on how technical the trail is & how tricky the nav. Worth a punt on a £15 er as it won't add lots if you find it's not enough, plus it'll no doubt have other uses - e.g. I wear cheapo headtorch when diy plumbing.

Fair point. Not at all technical and barely any nav, just looking for signposts.

Quick question about Achilles tendonitis.

I have psoriasis. I'm on methotrexate and anti tnf for the arthritis. I've got a continual flare in my ankle, which means running at the moment is impossible. I mean, I think I can knock out 5 and 10 but my ankle won't let me do more than 2. So I'm not.

Heel raises?
Anything else?
I'm tempted to cry and say "can I have a steroid injection". Long term anti inflammatory like diclofenac?

Any advice from fellow tendon pain sufferers welcome. I'd like to get back to cyclo-cross and running is sort of necessary when you're shit.

hopefully will improve more as time passes.

Definitely, baby steps. But yes, avoid the sauce on the night before! Is it not bad for your heart to run hungover?

Try heel drops, with a slow gradual increase in added weight.
http://www.runningwritings.com/2011/09/injury-series-flat-eccentric-heel-drops.html?m=1

12 weeks....
Better get to it.

There was a study happening at Mile End hospital where they were testing different methods of rehab.

I was going to take part, but had something else in the end. Then my dad died on the day of my physio appointment so I haven't been back.

anyway, https://www.google.co.uk/url?sa=t&source=web&rct=j&url=https://www.bartshealth.nhs.uk/download.cfm%3Fdoc%3Ddocm93jijm4n3550.pdf%26ver%3D4939&ved=2ahUKEwjtk7L0_aDcAhVhAcAKHbmiDJAQFjAbegQIAxAB&usg=AOvVaw3CBKz1hJ5VyqqxinTP16_2

Thanks @doubleodavey
And I'm sorry about your Dad.

Glad you enjoyed it. They were short of a barcode scanner, and asked me to do it once I’d finished. Fourth over the line, then on with the hi-viz layer to stand in the sun for 25 minutes trying not to fuck things up with my sweaty hands.

The tree cover’s helpful round the course, but I’m starting to long for a crisp autumn morning. Freak temperatures fucked up my marathon attempt, and I’m still bitter about that.

Most of my injuries have responded well to quite aggressive manipulation. Search for transverse friction massage. You can literally feel the rogue tissue breaking down while you do it. Helps break through rehab plateaux.

Cheers. It's all a bit "I think I'm getting old".

My legs hurt. They're definitely not used to hills.

Fucked my glute 10 hours into spitfire scramble and had to retire on just 4 laps. Pretty bummed out.

Was absolutely torturous conditions, tents were superheated ovens of hot air, and we didnt have a gazebo or anything so nowhere in the shade to escape the sun between laps, I was drinking between 1-2l of water an hour and my pee was still like full fat glass bottle lucozade and I was just walking most of the time, it was more orange than that trump baby blimp.

Managed to persuade 3 other teams to also take part from Run Dem & friends and they absolutely smashed it though.

RDC1 - Mixed Team of Five, 34 laps, 1st in cat, 5th overall, avg lap 42:52
RDC2 - Mixed Team of Five, 34 laps, 2nd in cat, 6th overall, avg lap 43:14
Mad Pace - Mens Team of Five, 29 laps, 2nd in cat, avg lap 50:29

RDC1 & 2 both finished 12 laps ahead of 3rd place in their cat and only 3 laps behind the four 8 person teams ahead of them in the overall standings who all would have had an extra 2 hours rest minimum between laps.

Mad pace (made up of a friend of our younger who died Pace and 4 of his friends who are kickboxers not runners) were 1 lap behind 1st place in their category. most of them hadn't done any running specific training at all in the run up to the event.

Little bit of a reminder of last Sunday's fun and games on the Bob Graham.

https://www.youtube.com/watch?v=RiU3Ot-giPw