Running

First 10k in a few years today.
Very slow and very steady but wanted to try to get to 10k again after shin splints flare ups over the last few years
Absolutely delighted to have finished it pain/niggle free
Just wanted to tell someone... :)))

Nice one!

I set that little Strava target of doing a 10k in January... Currently I'm hovering at a steady )slow) 6.5k and am very nervous about putting more distance in lest my hip / knee injuries flare. I think it's a massive achievement to have had injury but to be patient enough to get back to 10k like that. Well played.

Was bought some posh carbon insoles
https://vktrygear.com/products/vktry-performance-insoles

Wow, so performance, much speed etc.

they don't fit my shoes
Apparently EU 45 but come up a bit large I think, morelike a 46-46.5
30.4cm length, 9.6cm at their widest

Worn once or twice, I'd describe as pretty much new.

They retail for $200.
Dunno what's reasonable to ask...
£40 if anyone wants?

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Thanks so much for the kind words.
I signed up to the Jan 10k too, which spurred me on.
I took it really, really slow to make sure I could get all the way through (57mins!) and it was all good.
I think the best advice I’ve read/heard is to listen to your body. No rush :)

I made the mistake of nipping out for a 5km and, despite an ice/snow combo on the roads around here, I just grabbed my nearest shoes .. a years-old pair of ultraboost. Needless to say the abject lack of either tread or support/stability meant I went over on my ankle. Finished my run but ankle is now swollen up and throbbing pretty badly. Tomorrow’s long run is looking unlikely.

Rest rest and rest again

Re: not knowing your estimated track speeds, I now have a running coach (because I realised the only way I was going to get better at running without injuring myself again was to pay someone to tell me to run slower and less far) who is getting me to set benchmarks for these specifically.

So this Monday my session was to go and do a 1-mile time trial (easy warm up - 1 mile all out - warm down) and today I did a 1k time trial. I imagine shorter and longer ones will be coming next and it's good to have some January times to compare against as the year goes on.

Thinking about entering Race to The Stones or more likely Race to the Castle this year.

I've done two ultras and a trail mara (Endurance Life Suffolk, Dorset, and Pembroke) and have always felt cardio and endurance wise fine for the distance, but have struggled with my legs getting super tight and painful about 60-70% of the way in. Is this just what a long off road run does to your legs or are there strategies to combat this? Will be planning in some weights this year, I already foam roll a lot. Been looking at calf sleeves etc...

What’s the score with foam rolling? I see it mentioned a fair amount online. But I’ve never tried it

Run and Become don't have the Saucony Endorphins in stock, but there it says to send them an email to reserve a pair when the stock comes in, Feb I think. I think they might be the black ones.

Was it @Retro_bastard who wanted some?

Cheers @doubleodavey I've been on the lookout for ages pro and speed and none of the websites I've found even have stock alerts. I even looked at getting some from saucony usa but the shipping and taxes are ridiculous like 90 quid. They're obviously making enough just none are getting to the UK. I'll check run and become out 👍

https://www.runandbecome.com/item/Saucony/Endorphin-Speed/5Y0V
Sorry, was a bit lazy before

Cheers I've already sent them an email but I'll call them tomorrow if i don't hear back via their contact form.
Good spot and thanks again 👍

I had a lovely run this morning with my pooch. He kept up fine although the ground was solid along the river bank.

The soil shaker trail shoes are winning

I've hurt me knee. It's very easy to give advice about resting until you feel it is recovered and so difficult to heed it.

@doubleodavey that 10k training programme is great. it got me into great shape before the Chichester 10k, but then I fell over in the Box Hill fell race two weeks before and it was all ruined.

I started that plan last week but i must have downloaded the blocks of 4 weeks in reverse order so without realising i jumped straight in to week 9 and did the full week before realising 🤦🏻‍♂️ i thought it kicked off a bit firm 🥵

@doubleodavey and @juanito what kind of improvement did you you make on the plan? I know everyone responds differently but if i could get 5-10% or 10-20s per km I'll be in business 🤞 is that reasonable bearing in mind I've been running consistently with decent volume but without any structure or intensity since October so any structured plan that features some speed work should bring some improvement especially as this plan features some real stingers.

https://youtu.be/fPWIJcFzFYA

I think it was about a minute from the year before. Not 100% sure though.

I remember a 38/39 something the year before and being disappointed with it.

Obviously I'd take it with open arms nowadays

I didn't manage to do a proper 10k race but I was a lot more competitive in xc last spring. I reckon I would have broken 34 easily if I had raced properly. I ran high 34s injured.

This is a good idea, I should do this to set some benchmarks.

(Probably won't get around to it for ages now)

Thats some strong running 💪 I'm trying to get from a high 38 to a high 36 off the bike ideally. So I'm going to swap tomorrows intervals for a 10k time trial to see where I'm at right now then add a minute to it to compensate for the lack of bike beforehand. Then repeat at the end so even if there's no racing back on by spring at least I'll know if it gets me what I'm going after for next time. I shall report back.

Yes. I'm going to do something similar - a time trial on Friday afternoon or Saturday morning as a marker. Good luck!

Cheers 👍 good luck to you for the weekend