Running

^ ace names!

Jogle record still intact, good attempt though.

https://m.facebook.com/story.php?story_fbid=10155434158226459&id=689301458

Had a cold bath after a long run (for me).

Felt good after and was ok if I only had water that covered my legs. Any higher and it was not pleasant.

I know running up hill is not supposed to be easy, but any tips greatly appreciated.
I feel like I'm just running on my toes taking quick steps. Is this right? Should I be aiming for more heel to bum?
I have no idea what I'm doing.

Run as fast as possible for increased training effect and ruin the rest of the run

That's my technique, in mountainous Manchester

I'm really nervous for Trafford 10k. Set myself a big challenge on the bike last week and hit it, but ruined a knee in the process. Feel like I haven't run in ages. Will still be going, and will be with two close friends so it should be fun. 50 minutes might still be in reach if I ruin myself, maybe? We'll see.

I am doing it right then.
I did 3 reps last night. First one paced it so I could do the full thing. Jog down recover. Back up slower then harder on the steep bit. Cry. Jog down. Back up slower, sprint to a lamppost, jog to the next one, sprint, etc. CRY. Plod home to finish 5 k.

Which hills are you running up?
Have they built some?
Are you using the roman ruins in castlefield?

running on my toes taking quick steps

This sounds about right. Best to keep some sort of rhythm going, and the best way to do this whilst inevitably slowing down is by trying to maintain cadence, which means chopping your stride.

If you're tackling a hill as part of a long run (or race) at a steady pace, allow your effort level (/heart rate) to rise a little to keep your momentum going (and get a rest down the other side). If you're doing specific hill reps and getting closer to max effort, try to concentrate on form; keep up on toes, lift your knees and pump your arms.

I know running up hill is not supposed to be easy, but any tips greatly appreciated.
I feel like I'm just running on my toes taking quick steps. Is this right? Should I be aiming for more heel to bum?
I have no idea what I'm doing.

I've started running with the metronome setting on my Fenix 3 watch which has been interesting (current avg -184 steps per min if anyone cares), and much like cycling I find that it helps if stride length is reduced, cadence is increased slightly, nice upright posture, get a good swing to the arms. On really long hills sometimes concentrate on a flat foot strike to really activate the glutes and not put too much strain on my calves.

I also have no idea what I'm doing.

If you're doing specific hill reps and getting closer to max effort, try to concentrate on form; keep up on toes, lift your knees and pump your arms.

Right. Swing arms more. Lift knees more. More upright rather than leaning in.

Don't forget run as hard as possible always

In intervals yes.
In rest. NO.

always

It’s kinda like that old cycling saying ‘it doesn’t get easier, you just get quicker’.

Did a very enjoyable fell race last night near Chatsworth. Tried various methods of running up hill, none seemed noticeably faster or easier than others.

Most significant moment of the evening was one of the best rainbows I have ever seen.

Nice one, you must've finished near front judging by strava?

10th overall. Couldn't quite catch the two in front of me.

Have a good weekend running everyone.

Ace, well done.

Having an easy one here, still working through the 80's Marathoner Book so reading a few of those chapters.

ruined a knee

How bad?

Hope it's ok for next Sun, I'll look out for you there & say hi.

Pretty bad. I've stubbornly refused to bus/tram to work cos it's been a very intense work week and that hasn't helped. Will be on the bus this week.

Can't imagine running further than I've ever run before after a fortnight of no running, on a recently injured knee is very smart.

Have a good weekend running everyone

5k PB today by 13seconds. Good weekend for me so far and a progressive 12miler planned for BH Monday.

If it's that bad I'd sack off the 10k. It isn't going to help your knee recover. There'll be plenty of other chances to race.

I, err, just won the Ridgeway Challenge in 13 hours 22, a 4:08 PB. I do not know how.

Congratulations. That's amazing. Just logged onto Strava and saw that. What a run.