Running

Couple of those and you will either be very fit or broken.

Ran 100km yesterday (Race to the Stones). I’m broken! It was killer, and I’m not quite sure if I enjoyed it, but it’s over and now I can do something other than running with my weekends...

You mean there is something else other that running that you want to do on your weekends?

Well done!

I'm trying to work out the days I can include "interval" running on, with the intention of getting <20 for 5 k. My pb for 5 21:13 according to strava.
My days are like this:
mon - cycle in, run home (6k)
tues - run in, cycle home
weds - run in, run home
thurs - cycle in, longer ride/cross race
fri - maybe run in/home, maybe cycle, maybe get the train
Saturday / Sunday a run/ride of some sort

Because of distance home and time constraints (leave work 4.30, need to be home 5.30), I think 4 * 1 or 4 * 0.8 on Tuesday or Wednesday (depending if I'm "racing" or not) seems about right. Is that sensible? Or have I got the wrong end here?

I would fit in two speed sessions a week if you can. One interval and one tempo.
Running in/home you could do 1k easy to warm up, 4k hard (but not as hard as interval pace), 1k cool down.
Your intervals sound about right, you might want to mix things up a bit with shorter recoveries/longer intervals once you get into them but essentially it's all "run faster than race pace for a bit, recover for a bit, repeat".

"run faster than race pace for a bit, recover for a bit, repeat".
perfect

Right, I’m looking for a good physio in Leeds already, but doesn’t anyone have a clue why my leg/knee hurts here:
Came on after a week of rest, can’t run on it at all, hurts quite a bit. I am sad.

1 Attachment

Running on uneven surfaces. Bit of inflammation. No rest. Sore.

Or you've snapped something near the insertion point.

Terrible Tuesday track last night. 6x1200 each one slower and slower until I was barely managing marathon pace. I'm going to blame the heat.

I went on holiday just before the Saunders, and wondered how you'd got on, so it was good to get back and read this - congrats on such a strong debut!

Anyone got some ultra ultra thin sock recommendations? I now own two pairs of shoes that just slightly too small and if I run anything over 10k I get blisters. Annoyingly these are two of my newest trainers so they’re going sticking around for a while.

Was thinking this too.
Currently running in prendas and de feet cycling socks.

I like the Hilly monoskin socks.
I tried those gimpy Injinji socks a couple of weeks ago and they’re sooo comfy.

How are you liking the toe socks? I've never used them for sport but was once given a pair for everyday life which I must admit found a nightmare to put on - partly because I'd always be rushing to get to work or something similar.

Good news from Physio - reckons knee problems are nerve related rather than tendon or muscle, which means less need for rest/stopping. Hopefully stretching will help and I'll be back up to speed soon. Think it was wearing a daft pair of very minimal trainers that have caused the problem.

Managed to race on the weekend - sneaking into the top 20 at Bingley Show Fell Race - a 10km/300m trail run. Ran almost the exact same time as two years ago, and was beaten by my friend on his first ever fell race, but felt happy that my knee held up (even if it was sore after). Just crossing my fingers that I can return to training in time to do the Ben race in 6 weeks.

Also, can anyone help recommend a HRM strap for pool swims and running? I'd like a chest HRM for the pool, but I'm also keen to see how wrist based hrm compares to a chest strap (I'm having my doubts about the accuracy of wrist based HRM). Although maybe it doesn't matter. I'm just a bit confused as to what makes a chest strap HRM swim specific and if I can get dual function out of one. FWIW, I'd be totally happy knowing that a regular HRM would do the job in the pool, but that I'd need to replace the fabric strap more often.

Edit: https://www.dcrainmaker.com/2015/11/garmin-hrm-swimtri-review.html
Reading that was helpful, but essentially the swim HRM for pool swimming exists for a reason, and very annoyingly the straps aren't interchangeable.

gimpy Injinji socks

The only socks I run in!

a nightmare to put on

If you have damp/sweaty feet then they are significantly harder to put on. Dry feet, dream socks!

That would explain it - damp feet from coming out of the shower.

I’m keen to do the Oxford half in October but entry is now closed. They still have charity places. How does this actually work? I’ve filled in the submission box for a couple of the charities I’d heard of but haven’t heard anything back.

what makes a chest strap HRM swim specific

It stores the data on the strap, and transfers to your watch / whatever else at the end of the swim.

There are no, IIRC, swim straps that can transmit live HR data, as Bluetooth / ANT+ / everything else all attenuate so much through water.

The Garmin swim strap works outside of water as a normal HRM strap.

I'd suggest that an optical wrist sensor is good enough for anything you might need it for, running-wise.

How much can I trust my Garmin?
Apparently, i'm flying (for me!)at the moment.

Having gone from an Apple Watch to Garmin in the last few months it’s definitely a lot more trustworthy.

If you ran 6.2km this morning it doesn’t look like it was subject to too much dodgy GPS

Running which App on Apple Watch, Strava?

Yeah Strava

Yeah, but it's really hot! And apparently I'm running faster day after day in the last week.
I am trying more, and I've set pace alerts between 4 and 440.
I'm not humblebrag. I just find it hard to understand. I should be knackered. I think.