Running

Good shouts, ta. In my long history of injuries I've had PF in the right foot many years ago, but not the left. I've been getting on the spiky ball which seems to help, plus stretching, but I'm sure like a lot of these things it'll be a matter of not training as much as I'd like plus the passage of time which will solve it. Feels better for some gentle cycling today.

Given any thought to what shoes you’re wearing day to day? I think my leather shoes were the culprits but running amplified it.

I reckon it's something to do with tight, inflexible calves. I've had all sorts of injuries around the foot/lower leg on both sides and physios are always banging on about my tight calves.
I have put some gel-insert insoles in my casual shoes (which were reasonably cushioned anyway) and I think that helps. Thankfully don't need to wear "smart" shoes on a regular basis. Also I've recently bought some Hoka One Rincon which are pretty cushy but stable, so when my feet sort themselves out that might also help.

Yeah, from everything I've read, and from what my physio at the time told me, PF is always related to weak calves. There are often other weaknesses and imbalances within the chain which can be attributed it to it though, so don't just focus on the calves.

I got Kinvara 10s at the start of 2019, ran 550km, not all of it those shoes, and the heels are already starting to wear away on the inside. I also ended up with a hole in one of one of them when a sharp stone stuck into the foamy sole and cut right through. I haven't noticed water getting in, yet, though.

I really liked the shoes, and I don't know if that's such an unusually short lifespan for running shoes, but even so, could anyone recommend me something a bit more durable as a replacement?

Best thin running socks?

I used to run in Kinvaras. Quick and comfy, but my calves hated me for it after each run. I now use Saucony Breakthru for road, as they are 8mm drop, rather than Kinvara's 4mm and they actually have a full rubber outsole (or at least did on the model I bought a couple of years ago) which means they'll last longer.

Just entered the Orion 15 and the Hackney Half. Need to shed some timber.

Maybe see you at either!

Ah - will look out for you.

I'll see you both at the Orion.
Probably.
Unless work.

5k to HM in 6 weeks?

On my way back from a partially fractured ankle (back in August 2019) and I'm in Week 4 of the Couch to 5k (as recommended by physio, partially for fitness but more for the steady increase in load on the ankle). Assuming I don't have any setbacks I should be doing three 5k runs a week by mid-February (on top of a reasonable amount of swimming and cycling).

That gives 6 weeks from then until the London Landmarks HM. I did the Big Half last year and it seemed to be all of the dull bits of the VLM route so I wanted to do a half with a lot more interesting things to run past. I'd also entered it way back last year when I assumed I'd be spending the winter eating, drinking and loafing honing myself into a lean trained runner for once. Alas.

It may be ~12 weeks until the LLHM, and there are a few 12 week HM training plans, but they all assume that you can run 5k at the start, which isn't quite the case for me.

I'm not going for any kind of a time as I'm still too heavy and unfit, I just hate the idea of not taking up the place when I know I can run at least half of it.

I guess the answer is to build up the training with the 10% rule in mind (6 weeks of 10% increases takes a 5k run to almost 9k but the ~15k/week total load goes up to ~26.5k/week, which should be enough to swap into a 5k gentle run early in the week and a HM) and then run as far as I can on the day and resort to walk/run or walk to finish if required.

How about a back-up HM a few weeks further into training? Assuming my PF clears up sooner rather than later I'm targeting Paddock Wood, which I'm assured is nice and quick (very flat, maybe a bit more scenic than the Big Half, lots of country lanes). I can also recommend the Ranelagh Richmond HM in May, where I managed a PB a few years ago.

5k to HM in 6 weeks?

Sack it off. Just enjoy training and getting stronger without the added stress of an arbitrary distance.

yeah definitely sack it off

My runs are increasingly taking me on mixed terrain. At the moment it’s mostly road and towpaths with the odd slightly muddy path.

Is there a hybrid type of shoe that’ll give me a bit of grip on something slightly softer and still be quick on the road? Any specific recommendations?

I think I’m kind of neutral.

Most "Trail" shoes should work.

I use Saucony Peregrine for runs that may encounter mud. Still plenty grippy enough on the miles of concrete/pavement that I cover to get to/from the trails. (I used them my extended HM commute which is 10km of trails [Richmond Park and the back part of Wimbledon Common] and then 11km of pavement all the way in to SE1).

Other brands will have equivalents.

Echoing what Philpub says about a backup.

maybe use LLHM as a slow distance run and then aim for a particular time at the hackney half?

What do people do about dogs going for them while running? I had to give one of three Jack Russells a serious kick to the head this morning, which sent it scurrying off in the opposite direction. I'm not proud of it, but the dog was off the lead, coming for me with teeth, and the owner was giving it the usual "relax mate she's friendly" line, seemingly blind to the situation unfolding. That breed in particular seem to be quite aggressive for their size.

Jack Russell's are proper little buggers. They think they're about 7 ft tall and. An take on the world.
I've not had a dog run up being aggressive usually just over friendly. Which is annoying as well.
My friends dog used to jump up and snap all the time. The way we dealt with it was to turn away a little, not look at it, and just ignore.
This might not work if it's coming to bite your ankles, but the dog is scared / being protective. So I think the quicker you can show you're not arsed/not a threat. The quicker it'll fuck off.

maybe use LLHM as a slow distance run and then aim for a particular time at the hackney half?

I'm 20kg (probably more like 25kg) away from "going for a time". I had hoped to be in the right shape for this particular event but buggering my ankle in August last year messed up those plans. I also enter events like this just to run them regardless of a "time". Hence the rough plan to just use it as a long slow run on the way back to fitness - I hate to waste the entry if there's a chance I can get around it - I've no problem aiming to run 15km of it and then walking the last bit.

Right, we're trying to declutter our flat a bit. Here are some running tops. Freecycle (or a small forum donation), they're yours if you want. I'll post them to you for free, anywhere in the UK.

https://photos.app.goo.gl/dmJ1h7dvQhhVRdMQ9

They are all size S. I am 5'9" and just under 11 stone. I usually hover between a size S and M, but lately have been running with M as I find the S a bit too restraining on me. That's my nice way of telling myself that I need to lose a bit of mass around the belly.

Anyway, they're up for grabs. All one lot, no picking and choosing, sorry. First to PM me their full name and address gets them. They've all been washed, worn maybe 2 or 3 times maximum, so no odours or wear & tear. Some decent tops from Nike, Adidas, New Balance, Asics.

Bark at it. Pass it whilst it’s confused. Added bonus of making you look like a nutcase. It’s the most fun ever.

What do people do about dogs going for them while running?

Stop running. Often they are just excited and they will easily outrun you anyway. It's a pain in the arse if you're doing an interval session or smashing that Strava segment but mostly they will lose interest. Most dogs will give you a sniff and leave you alone. Even that is too much tbh, some people are terrified of dogs so whilst I don't mind personally being sniffed I mind the fact the the owners let it happen.

"relax mate she's friendly"

"Yeah but I'm not!"
I think you're entitled to defend yourself if you feel threatened and I have shoved dogs away before, sometimes with my foot. Talking loudly to the dog expressing your displeasure makes it clear to the owner you're not happy with the situation without having to confront them directly if you don't feel like an argument.
Blame the owner. Dogs can be trained to behave appropriately (non-aggressive) but people are lazy and inconsiderate or just don't get that your fluffy wuffy might not be everyone's cup of tea.

In before "but I've got a dog and she's well trained" - there are lots of well trained dogs and good owners out there too. As with everything it's the bad ones that stand out, giving everyone a bad name.

Thankfully, any actual violent encounters I've had with dogs have been in recurring dreams, where I'm trying to pat a small yappy dog but it keeps trying to bite my hand so I end up punching it in the face. Hmmm... In real life they tend to ignore me, or at the worst I've had a few dogs bouncing up and down in excitement, or the odd little thing yapping but nothing close to threatening. I try to do non-track speedy sessions where dog numbers are likely to be low. Greenwich Park, Dulwich park, etc. are way less hazardous early in the morning.

...Actually, my dog dreams have been fairly friendly lately. The last violent act was punching a spider that jumped up at me. I should probably lay off the cheese.