Running

Lol I have the NB's from TK too - they're a decent boxer but compared to lovely merino they aint a patch

It really is a treat to slip your plums into a pair of the merino boxers.

Its the decathlon sizing that throws me off. I'm a 6'4 lard arse and have their leggings in 2XL- Long and they fit fine. The size guide on the web site say I'm a medium in their undies. Might have to pay a visit at some point.

Or pony up for something more fancy.

runderwear

Shorter days and a new job mean that I now have much less time for riding than when I was "between jobs". Running seems like a more time-efficient exercise fix and is something I've wanted to get back into for a while. I used to run cross-country for the county as a kid but gave it up when I got into cycling. My big issue at the moment is that I had a pretty serious broken leg last year (snapped femur) and until February had over 1kg of metal keeping everything together.
I'm cycling fine and can do long rides at a respectable lick (no racing ambitions now so no need to sprint) but running is obviously much harder on the knees/ankles/hips. 10k seems like a good distance for me to target and I'd like to see how close to 36minutes I can get.
Initial outings have been promising, doing a couple of 7k runs at 4m/k pace. Yesterday was a stressful day at work and I was a bit carried away so went for 10k which was alright but I was limping a bit at the end. This morning I'm walking like my old man and my knee has swollen up.

Has anyone got advice on physio/yoga moves that target knees particularly? I know that I should probably take it a bit easier to begin with as I still need the bone density to get back to normal (there are currently 15 holes in my right femur and shin). So I'll definitely ease off the distance and work on speed/intervals and hopefully do a load of strength work (squats/lunges &c.) to support that.
I'm thinking I should start a daily routine of stretches to make sure my leg is good so any advice on this and how to structure training to improve on 10k times would be much appreciated.

I get the desire to go faster and improve (I suffer from this and sometimes push myself a bit too hard too) but don't do yourself a mischief and regret it. Maybe give your body a chance to get used to the impact/load increase?
Just saying this in case hearing it from a stranger makes you think twice. 🙂✌️

Yes, I agree and do plan to go easier until I have got the strength back in that leg. My issue is that I always want to feel as if I've had a really decent workout that gets the heart hammering so generally put this above doing what would be more sensible/kind to the body. I guess that's why I'm after any physio-type exercises which will supplement this.

Maybe give your body a chance to get used to the impact/load increase?

^This. Cardio-wise, you might be there, but your muscles, ligaments and tendons haven't done this sort of thing since you were a kid. 36min 10k is ambitious, even for a serious runner, but you're going to need to start on reduced distance and load and work up from there.

I know that I should probably take it a bit easier to begin with as I still need the bone density to get back to normal (there are currently 15 holes in my right femur and shin).

Dude. Even I wouldn't be doing this nonsense. You have holes in your bones. Would you like more holes in your bones? Don't create long-term problems for yourself out of impatience.

I cannot wait for a summer run

A reasonable reaction certainly. But the physio actually recommended that I run as it builds strength and bone density in a way that cycling won't. I take your point that intensity and distance should be moderated though. I will temper my efforts...

I'd just echo calls for taking it easy on the pace while you're building up. Even without injury risks, if you're targeting a fast 10k time then a solid endurance base on well-trained running muscles is essential. Your cycling fitness will give you a nice head start on the cardio side of things, and some long, easy miles will get the legs more running-shaped.

BTW, I'm surprised there hasn't been more discussion of carbon-plated shoes here amongst all the gear talk. I don't suppose anyone's had a chance to try either the Saucony Endorphin Speed or Pro have they? (Or both?)

Good points all, I'll take it slow and steady... or are these carbon kicks the silver bullet to speed-related pursuits?

Ive been doing speed work in the Endorphin Speeds over the last couple months. I haven’t tried the Pros, but will likely get a pair when racing resumes.
To my palate, they are less bouncy than the Nike equivalents, with a firmer toe-off. They are holding up well from a wear and tear perspective, which considering they feel very light is a massive pro. They are supportive enough that I have friends who even use them on their easy days. Would recommend.

Sounds good, cheers. I'm after my next pair of marathon racing shoes. From what I've read, one of the advantages of carbon-plate + thick, lightweight foam is the protection from fatigue, and it always feels like it's my aching feet and calves that are my limit at the end of the marathon. I'm drawn to the Endorphin range partly because of the "rocker" element they've got, which sounds similar to the Hoka shoes I've been enjoying training and (virtual) racing in this year, but the Endorphin get better reviews than the Hoka carbon shoes.

I may well invest in a pair of Speed and then decide whether I need the Pro as well before October 2021.

Some madness going on in Norway. Kilian has currently ran 92km at an average of 4:18 m/km.

https://www.youtube.com/watch?v=pidI0DEBZI4&feature=emb_title&ab_channel=SalomonTV

Have tried all the Nike ones, New Balance Fuel Cell, and Adidas adios adizero pro

1 - Alphafly
2 - Vaporfly/Adios
3 - Fuelcell

I also have the air zoom tempo Next% and they're horrid :(

My French is terrible. Sounds (reads) like he stopped and was told to stay stopped, but is still running on the camera?

https://twitter.com/Balcidebava/status/1332454747119505414?s=19

Snagged new trail shoes from Sportshoes.com in the recent mega salez, arrived today.... ‘The item you ordered sold out very quickly so we sent you something similar’.

You fucking what? Just don’t send it. Twats.

That is nuts? So you now have to go to the PO?!?

Glad it’s not just me. Nah I went a bit batshit on the phone and they’re collecting tomorrow. Still, why wouldn’t they ask?!

To update my achilles has improved a lot.

I'm now running four times a week, 20 miles overall. All the miles are at a really easy pace tempo/intervals.

Tuesday - 3
Wednesday 5 - intervals/tempo
Friday - 4
Sunday - 8

I'd like to move to 5 days as this seems the best way to up my mileage to 25 then 30 a week. How does this sound to start (same mileage but spread around).

Monday - 2
Wednesday - 5 (intervals)
Thursday - 2
Friday - 3
Sunday - 8

The aim would be to move up to

Monday - 3
Wednesday -5 (intervals)
Thursday - 3
Friday - 4 (two miles tempo)
Sunday - 10

One or two of the the off days I'll be doing a kettlebell strength routine. How does this sound?

Sorry for the long post.

Looks sensible mileage-wise, although you could be conservative with the quicker sessions, maybe stick with one quicker session per week whilst increasing mileage, and plateau for a couple of weeks to see how the achilles feels.

MsPub's getting me some Endorphin Speed (edit... not Pro!) for an early Xmas pressie. Yay! I told her they would help to keep my foot niggles at bay. ;-)

Cheers! Yes, I’ll add in that last tempo session after getting to 25 and being there for a couple of weeks.

If anyone fancies some dot watching from Wales tomorrow: https://russellrunner.com/paddy-buckley-winter-round-is-on/

Russell is a top guy and a quality runner. This is going to be at his limits though.

The fundraiser for Chris Smith is well worth a donation.