Running

Fuck

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roll of this from boots: https://www.boots.com/boots-cohesive-support-bandage-medium-10203453

wrap it like this:
https://www.youtube.com/watch?v=TrmfrFqzQbA

will stop it from moving and injuring it more and from experience you'll find it much easier to move about on it.

used it a few times with exact same kind of bruising & swelling from basketball and it's sped up my recovery significantly. the bandage is self adhesive and can be removed/washed/reapplied easily.

Ouch!

Cheers man, I bought a neoprene support thing but it’s dogshit - this looks a lot more practical. Appreciate the inside knowledge. Injuries tend to shit me up.

@almac68 thanks, glad I can be an inspiration. Always feel like a bit of a fraud lining up at the start of races looking around at all the "proper" runners.

@HatBeard from what you were telling me the other day sounds like you'll smash that target and be back stronger! All these ultras will be building good stamina and solid base miles too.

Ouch! Interesting (amusing) story to tell?

Rolled my ankle on a flat bit of trail on a route I’ve run too many times to mention.

Sod’s law.

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^ more ouch. Heal up soon!

16.52 at Sizzler tonight. 16s pb & sub 17 goal hit. Set off at 16.40-50 pace using other runners I recognised as pace markers. Spot on through 2km then tried not to panic as hr was 190+ with my usual max at 194. Eased back in km3 to get hr down to 187 then hung onto those around me as best I could. Hit 197bpm at finish.

About 2km a guy ahead got floored by a dog, looked painful but he shouted he was ok as another runner went to help him.

Watch splits km ahr (mhr)
1: 3.22 a177
2: 3.20 a186
3: 3.28 a188
4: 3.22 a190
5: 3.20 a193 m197

New goal needed. Sub 35.30 at Trafford 10km?

Bejeebus that’s quick, well done.

Top work! Go for sub 35!

Ta!

Go for sub 35!

That'd hurt lots!

Well within your grasp - I did it the other week and your 5K PB is a couple of seconds quicker than mine...

More Highbury parkrun gainz. 25 in sight now.

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Will see if I can carry the speed into there then. 2 x 17.29 sounds painful though! 10 x 3.29 / km sounds just as bad.

Nice progress 24.xx in Sept at that rate!

Congrats on the PB! I reckon 2 x 5k + 1 min is doable, but it always looks a bit daunting written down.

@ObiWomKenobi - Impressive progress!

I'm happy with today's exercise double. Cycling is still much more enjoyable than running in this heat, so 65 miles this morning over undulating Kent country lanes and a cream tea at the Ide Hill cafe. But then I reminded myself that I really should be in marathon training mode, so after a recovery brunch, much hydration and a sit-down, I headed out again for a 5 mile run. After some initial crankiness in the legs, it was actually pretty comfortable. That's the furthest I've cycled and then gone for a run afterwards but I think I'll make a habit of it while it's still nice cycling weather. (And might be time to do another duathlon?)

Here's a thought I had the other day, might not be any enthusiasm but ... I live in an AONB with direct train services to London. I also do most of my running alone. So would anything be interested in a bit of a day out one weekend? Train to Hungerford, free guided running tour of the local countryside provided by yours truly, recovery/rehydration, train home?

I get some company any you get to run somewhere a bit different without the fear of getting lost. Any interest?

thanks +PhilPub +rhb beating PBs is the motivation I need to get out and run right now. Mrs OWK also knocked 2 mins off hers :)

How's the ankle holding up @nefarious ?

Second post RRUM run this week, tacked another mile on taking it up to 4 and a bit but still sat at just over 10 min/mi if you discount time spent stuck at ped crossings. wasn't torturous but doubt I'd have had much more in me had i chose to push harder.

Given I went out at midday in this heat I'm pretty happy with that still though.

Plan was to run to craft beer shop in tooting, grab a couple of new beers they had in for the stash then walk home, but it didn't open for another 30 minutes so gave and just walked home a slightly shorter route to the way I ran there and covered another 3 and a bit miles at a walking pace to "cool" down.

Calves feel like lead now but a stretch and tomorrows cycle commute should loosen them back up some.

It's another roaster today. Stupidly went out without water again! Some great views in this weather though, bothered some sheep, saw a family of pheasant, and a couple of muntjack. Also raven perched on the top of the gibbet at Coombe, seemed portentous.

the only sight I had on my run was a copper blocking my intended route because they'd cordoned it off, twitter says might be related to a building fire in the area but first thought was another stabbing :(

also a nice man in a van waved me across the road in front of him when I was waiting at a busy road crossing and he had right of way, gave him a thumbs up and got one back in return then I saw his license plate was LJ06 EGE which is easily rearranged to J06 LEGE and I thought to myself yes indeed.

Well done. Your time will have come courtesy of mine or my wife’s stopwatch (and you were probably cheered/clapped by my son marshalling at the sunken drain- we were having a bit of a Sly & The Family Stone morning).

@nefarious - lovely colouring on that. Hope you’re fit and functional again soon.

@rhb - wow. I want some of that sub-17 action. Inspiring.

yes I saw your son, he was with an older chap iirc. can't remember faces at the finish line ... all blurry by that point :)

must say hello next time, will be end of august/sept now, as I'm away. 2009 used to run beach lengths as part of lifeguard training. recipe for fitness = swimming and beach running. never been fitter. aiming to get back to that sort of level.. but the heat will be a killer so might just end up sleeping in the shade. yolo.