Running

It's most likely effect of being stuck in the crowd, spot the hr dips where I'm guessing you've got stuck, starting forwards will fix alot of that. Harder would only be a couple bpm more from the start. Again fwiw I have a similar max hr at finish (appx 195 to your 197) and aim to hold about 175 bpm for the first couple of km in a 5k then maintain that pace as the hr rises with fatigue then empty the tank in last km.

The real experts may offer a different view here!

Thanks!

Just got an entry off someone for the Wadsworth Trog at the start of Feb. Gives me 3 weeks to prepare for a 20 mile race. I’m sure it’ll be fine 🙈

First long one in Australia today. Left an hour later than planned so got a bit hot. 23 miles at 6:55 along along the Dandenong Creek trail which is as flat as it sounds. Loads of runners here, and saw some pelicans and some tiny lizards.

^ sounds great!

XC at my annual 'benchmark' course yesterday. First time sub 40, sub 39 in fact. Very happy as was off back of a heavy week ending with a Fri night track session with a new coached group I will be joining for my Trafford 10k prep, I had held back but legs felt otherwise.

Resting today, easy week ahead until next Fri Track sesh.

Congrats. I joke with my pal about whoever feels good at the start of a ride is the one who performs worst, and the guy who feels shocking and doesn't want to be there is the one who ends up flying up the hills

Full value conditions at the Soreen Stanbury Splash today. Fell flat on my face into a big muddy puddle on my way to the start. Had an ok race despite really not feeling it for the first couple miles - managed to knuckle down and keep up a reasonable amount of effort. Also, very much need a set of mud shoes.
Highlight was making a wicked intentional bum slide down a very steep muddy bit that I knew I'd fall on in my trail shoes. Styled it out and it was actually pretty speedy! 86/254 - slightly disappointing but I feel reasonably decent after what was the first big week in a while - 32 miles / 5900ft. Also, looking at my fitness trend graph thing, I'm in better shape than I was this time last year, which is the main thing to take away. Ilkley Moor Fell Race in 6 weeks will be the real test of this though.

NB, I was one of only a handful opting for a vest today, don't let that fool you about the weather!

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Awesome, thanks for this (and sorry - just saw it!). Did a pre-breakfast 30k run yesterday fuelled by bananas. Definitely need to start experimenting with different food though. I like your variation! Not sure if it’s because I knew I was nearing the end or not, but I felt like I was starting to bonk at about 28km so probably need to eat a bit more regularly..

Also, my left hip joint now feels like it’s been filled with sand and I’m limping around today - definitely more than a niggle!! Has anyone got any good tips for hip stretches/can tell me why it might feel so awful? Don’t want to destroy my body too soon into my RTTS training.

Hello runners,

I've always been a reluctant runner, used to love it as a lad (especially cross country or what would now be considered trail running) until I tore my ACL at sixteen and never really got on with it much since then.

I found myself on a holiday in Hong Kong before Christmas where my other half had to work for a few days while we were there and I got absolute cabin fever/ bike withdrawal having already done all of the tourist stuff ten times over so I went for a sort of a hike up some trails and lo and behold soon found myself running and having a whale of a time! I ended up doing 20km having not run for over a decade... admittedly my quads were so buggered for the next few days I struggled to walk and had to sort of hop down stairs :(

Long story short I decided I ought to try and get back to a bit of running as a last resort outdoor activity for when I'm away for work or holidays and unable to have a bike on hand!

Now...

What shoes do I buy? Given previously torn ACL and generally dodgy knees and ankles should I be looking for super cushioned shoes or do I go for some sort of barefoot type thing?

The whole thing seems like a bit of a minefield?

For trail or road? For trail or fell you can't go far wrong with shoes by Inov-8 or La Sportiva, and lots of people like Salomon.

Mostly road I think, I prefer trail but 9/10 times I'll be confined to roads I suspect.

Is there any use in trying to buy a shoe that suits for both or would it be better to focus on a specific shoe?

Welcome! You may as well start with a good pair of road shoes and see how you get on. Even if you're mainly off-road on any particular run, road shoes will be fine unless it's particularly muddy/slippy, and on mixed terrain, road shoes are more forgiving on the tarmac bits.

W.r.t. which road shoe, more cushioning doesn't necessarily mean kinder to injuries. The only time I've tried super-cushioned shoes (Adidas Ultra Boost) they gave me stability issues and gave me a new injury! Ideally, get to a decent running shop with a good range, preferably when they're not busy so they're willing to spend some time with you, try on as many pairs as you can and see what's most comfortable.

Kind of enjoying the cross-training focus here while I rest my (possibly previously-broken) foot. Mileage for 2019 so far: running 6, cycling 118, indoor rowing 36. :)

I like your variation!

When you're going all day you get a bit sick of sweet things all the time. I like a bit of variation and often a savoury after taste is a nice distraction.

Sorry to hear about your hip, take a few days off running and see how it feels before easing back into easy runs. Hopefully just over exerted something.

If you're on facebook there is a group called Ultra Running Community which has lots of good info, might be worth checking out.

+1 to Phil’s advice. If you’re going to be on the roads mostly, I’d get something for that. If you find yourself on trails, you’ll either find your road shoes ok, or that you need a set of dedicated shoes anyway.

Happy running!

Thanks fellas! I'll have a look around and see what's the local recommended running shop and try and pop in on a weekday!

https://twitter.com/higdonmarathon/status/1084831720212516864

Kipchoge at London again - so that's another win for him.

I bought a Gyakusou laser light running jacket on eBay - bit too small. Size M, £25 on here before I stick it back on eBay.
I also have a brand new Gyakusou aero loft zip off jacket in XL which I’m also meaning to eBay but on here for £90 if anyone want it.

I'll try the Gyakusou please. Will PM

Awesome Spine progress. Jasmin Paris out front, could finish today/tonight by looks of it.

https://live.thespinerace.com

and with a course record! Come on Jasmin!

There's a theory that sleepless nights of parenting has been perfect training for this...

Matey behind her is planning a 45 minute sleep as well, she's on track for a new record and extending the gap too. Bonkers really.

Skin peeling off toes:

So for pretty much as long as I’ve been running I’ve had skin peeling off my toes and the occasional toenail drop off but it’s never been that painful. However, sometimes it has been painful and I’ve decided to not go out running to remedy this. Is this a symtom of something or just something I need to push through until my toes are made of rock?

Like blisters or just dry skin falling off? Doesn't sound normal tbh. Have you tried different socks/shoes?