Running

https://www.runningshoesguru.com/
I find this website good for reviewing stuff.

Thanks for that.

I’m guessing that I’m running out of patience. My first month and a bit was running thrice a week for 5km runs with same split timings. Upped to 7km same frequency and now doing three 10km runs a week but my split timings hardly change, it seems I can just run further not necessarily faster. HR averages has stayed pretty stable.

Actually just noticed that I’ve shaved 10% off my average from 3 months ago.

so.. bloody toenail, tried heating up a needle and melting a hole but it bled for about second and stopped, pressure is uncomfortable rather than painful but hopefully it'll come off soonish.

does anyone else use HRV to track recovery and ability to train, 5 days in, don't really understand it at the moment, hoping with a bit more of a trend in data i;'ll see some correlation.

proper training for Dorney marathon starts next week, feeling a bit terrified, as currently 95% of training is easy and due to volume its tiring me out.

so.. bloody toenail, tried heating up a needle and melting a hole but it bled for about second and stopped, pressure is uncomfortable rather than painful but hopefully it'll come off soonish.

Have you tried a hot poultice or soaking in hot salty water?

tried heating up a needle and melting a hole

Drill bits are far easier to use* & far less likely to jam into the nail bed.

* by hand. Don't actually use a drill.

Try some variety? You might find a 5k easier now you're running 30km a week, do a few and you might find you can do it much faster than before?

Are you varying intensity much?

Have you tried a foot peel?

I had my tow trodden on and broken the nail came off and then only half of it restuck to the nail bed.

I did a foot peel, the whole nail came off but it’s now grown back and fully reattached to the nail bed.

I find it definitely has an impact on me! My heart rate is so much higher in heat/humidity. I'm finding winter running an absolute breeze in comparison (not that you'd think it based on my run this morning, but that was more due to not having eaten for two days). My top tip is electrolyte drinks - pocari sweat! And then just be patient, you'll notice improvements soon I'm sure.

what's a good upgrade from a Nike Structure 20, that's going to offer good stability? I've got some k's left in these, but starting a long training block for a HM. Ascis Gel Kayano currently top of my list.

Not sure if it makes a difference but I have custom insoles from profeet which helped massively with some IT band issues.

Weather forecast looks awful. I'm going to give myself a 35.16 and just do an easy run. Programme starts Monday. 👍

Good luck with it 👍 if your going in to the plan feeling fresh and can really go after it i reckon there's definitely good gains to be had on this one. Looking at it you do have to work for them but i did my scheduled 3x10 minutes at threshold today just at 6 min mile pace and after my 10k all out earlier in the week todays workout felt really comfortable i even picked it up for the last couple of minutes of the last set. So far so good 🤞

I’m trying to figure out what running time table to do.

I ran 11 miles on Tuesday but needed two days to recover then did 4 tonight.

Or should I be running 4 miles 4-5 times a week?

What are you aiming to achieve?

I’m guessing that I’m running out of patience. My first month and a bit was running thrice a week for 5km runs with same split timings. Upped to 7km same frequency and now doing three 10km runs a week but my split timings hardly change...

I'm not a running expert so tell me I'm wrong by all means, but I know a little about tapering and periodisation from weight lifting...
What distance are you trying to improve the time on? I work out some kind of tapering to be on my best form to put a time down on a set day. I don't race, but I was trying and better my 5k times say twice a month, or a 10k once a month as a fast 10k ruins me and going slow and further than 10k just takes too long (the thing about picking a day to work towards is life/weather/hangovers don't always follow the plan)
So in the instance of 5k that's 2 X two week cycles to do some combination of slow, medium and fast (not fastest) - short, target distance, further distance and rest days.
Leading up to my fastest effort day, I'll taper down, rest day, slow and further, then go for it. But try different combinations and see what works for you mehbe?

That's sounds really good. Week one done for you. Are you doing any gymwork or circuits as well?

I've been doing a full body resistance workout in morning and a 60 min yoga session in the evening on the scheduled rest days. I always do 5-10 minutes of thera band activation stuff as part of my warm up before the interval sessions and I'm making sure i stretch and foam roll even if its just 5 minutes after every workout. I've been doing a couple of rides a week as well but only z2 stuff. I've ordered a body boss portable gym on sale from sports persuit so when that arrives i can do a bit more than my current bodyweight/band workouts. Easy ride then run today for me then a long run tomorrow then thats 2 weeks in the bank. The key to me getting through this successfully is going to be mainly the stuff I can do to support the workouts with recovery and injury prevention as well as making sure i must keep my Sunday long run z2 and not let it creep up even if I'm feeling lively so it finishes my week off nicely rather than putting me on the back foot going into the next week.

1/2 marathon 2-3 times a week

Ok. In short if 11 is knackering you then dial it back and gradually increase one of the runs week on week, with a step back week every month or 6 weeks. Keep everything, even the shorter stuff, at low to moderate intensity.

I can do that.

So in terms of a schedule. What would you suggest? I can do 5 miles as a minimum possibly 4 -5 times a week

I wouldn't simply increase the frequency of the 5 milers.

Say for example 5 runs a week alternate the 3 x 5 milers (keep them gentle) that you aim to build over time with 2 x shorter gentle recovery runs e.g. 3 miles.

See how that feels then maybe the next week would look like 5 - 3 - 6 - 3 - 5

Drop one of the 5 or 3's to make it an easier week.

Etc.

There's probably other ways to get there but this is how I'd plan to approach it. It'd all be very gentle plus I'd listen to my body for signs of niggles and cut back / rest as necessary.

I used to run in structures. Since then, I’ve had infinity reacts (not supportive enough, brooks GTS and Adidas ultraboost ST (both good).

The new gel kayano lites look good but no release date here

Good to know! I’ve also tried Infinity Reacts and currently returning a pair. Even gave the second iteration a go - sucker for that marketing.

Sounds like a good plan. Rather than doing two big mile runs break it down to smaller more frequent runs.

I’m going to limit my target to 1/2 marathon distance. I haven’t got the time to dedicate to a marathon and also I don’t really want to waste time on something that is meant to be enjoyable not torture.

Been slugging this during long runs recently. it's...effective.

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Same!