Running

Are there any nuggets of wisdom you would give your younger self if you were able to? or...me, now? :-)

Actually getting out the door for a run is often the hardest part.

Remember how you feel having done a run and how annoyed you are when you don't go out for a planned run.

(I'm motivated to go for my early run on a Wednesday because there are 8-15 kids relying on me turning up [if there's only one adult they can't go for their run]. That helps.)

Split the race into km chunks. Assuming you've got a time target in mind, this breaks it down nicely for doing the maths, and I find it less mentally challenging than counting down each and every lap. If you get the intensity just right, seeing 7 laps still to go can feel quite tough. And as ever, don't go off too quick. It's amazing how the first lap of a track race can feel really easy, but keep an eye on your 200m split and rein it in if necessary.

Sage advice. Track racing is a thing I've kinda skipped so I have no idea how to go about it. I will 100% still manage to go out too quick because that is my M.O. Will have a KM split in mind and try and hit it

Also, I'm thinking back to my debut 5,000m for the club in the Southern League. Try not to get confused if you end up getting lapped and the lap board suddenly doesn't apply to you. If you hear the bell with 800m to go (because the race leader has just lapped you), it's too early to start planning your final lap sprint. The 100-metre-kick doesn't work too well when there's still 500 metres to go. (Fuck, that last lap hurt!)

Toes crossed for you.

After a hefty stint of helping out at my home parkrun in '18 (volunteer of the year, no less), I've been asked to join the core team. Slightly concerned about being able to contribute fully now that I've dived into club athletics (along with my son), but so far there haven't been many Saturday morning clashes – I've managed to do some barcode scanning before rushing home to change and then jump on a train to XC, etc.

Have had a few assurances from old hands in a similar position. Will probably say yes. Seems like a natural progression. Still want the VM45-49 course record though (keep away @PhilPub !)

My sister (30ish) has decided she wants to do a 10k in the summer. Her history is that she's been an intermittent runner for the past few years, she normally runs about 5k and her longest run was 8k however she's basically done nothing since April last year. I'm going to try and guide her through a program that (I hope) will allow her to build up slowly to be able to complete it without hurting herself. However, my main concern is that she snapped her ACL playing netball at school and for whatever reason never got it reattached. She says her ACL has never given her any trouble with the previous running that she's done but I have 2 questions...

a) are there any specific exercises she could/should do to try and build muscle to compensate for the missing ligament?

b) she needs new shoes, and while I am very skeptical of running shops and their advice in general terms, I think her knee means she should get some proper guidance. Can anyone recommend any good running shops with knowledgable staff who can advise her - either in/near Ealing or Central (Charing Cross/Temple etc)?

P.s. I did a few runs up in Scotland last week and absolutely loved it.

One of the runs went up the top of the highest hill in the area... not the most picturesque route but despite taking my first steps in the valley below, it was my first time up there. The trig point is the top of green lowther and the snowy pic was taken a day earlier looking across the tops.. the trig point is at the foot of the radar station on the left.

Slightly overextended my knee on the way down. It seems ok but resting it before cross country this weekend.

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don't rush into Marathons

@Cycliste hasn't really taken that advice on board. She started running about 3 months ago, and has entered the Barcelona Marathon in early March. Having said that, I have absolutely no doubt she'll be absolutely fine. Time for me to buy some running shoes and join in the fun.

First pic is magical

My thinking... It's the entry route to running for lots, go run a big city marathon which is a big undertaking & can leave folks pretty broken and not enjoying running a result

I'm relating to my own experience (on a similar timeline) where the "it was for charity" mentality overrode sensible injury management for me. I enjoyed it enough to continue but out of a group of 5 doing the same at same time, only 1 other continued too.

I didn't get lapped thankfully so had very little thinking to do. 17:08, I ran faster than that on the road last year, time to get back to speedwork I think.

Anyone just get the latest Soar email? That's my chin in the top photo.

Nice jacket too, but I don't wear it much (just in case I get recognised and have to stop to sign autographs).

An excellent marker! You'll chip away at that over the year, no doubt.

@BringMeMyFix - Thanks!

...Just a few hours after my fracture clinic appointment on Tuesday I had a call from the hospital asking if I could come in for an MRI the next morning. Excellent service! So shouldn't have to wait too long for results. The cold has just about cleared up finally, so managed a couple of 30 mins indoor rowing sessions this week. Time to get some fitness back.

Looks ideal!

Nice to stumble over as I haven't been reading this thread. As a kid I wrestled at a couple of shows in Cumbria. Couldn't beat those farming lads tho.

As a job?
What?

Good luck - hope the mri gives a conclusive result

I’m 3 weeks on from shin splints and seemingly back to normal. Did some gym work yesterday and couldn’t detect any difference between left and right so going to try a couple of miles tomorrow.

Shin splints were massively painful though and one of these injuries that affects day to day life. Another wake up call that I need to do more than just aerobic stuff and do lower body gym, yoga or Pilates a couple of times a week.

I also have a torn ACL that the nhs won't repair. I'm training for two half marathons in May and am finding the need to stretch and build muscles around the knee a must. A simple google will provide all the exercises that are needed. No need for a gym just body weight exercises are fine. Squats, wall squats, reverse planking, calf raises are all good to build up strength around the knee.
I would recommend going to a proper running shop though as they have helped me get into the right trainers that are supportive of the knee and not damaging my ankles. (from Cambridge so no help on which shop to go to).

Edited to kid. Job is a better story tho

Sigh.
Job was so much more promising.

What about running this hills route then

I'm not running the whole route!

There's 10km that's my limit!

Ha yes I was thinking a 5-8 mile section around CP and sydenham, maybe finishing through the Horniman Gardens at the top of the same hill

I have wondered what the whole thing would be like, and always concluded it would be awful and pointless in equal measure.

Up college road, up Syd hill path, down, up college road, up rock hill, down westwood, up kirkdale, down Eliot bank, along, up forest hill road, left turn up canonbie.