Running

Here was the previous link Ed posted: https://www.believeintherun.com/the-heart-rate-training-experiment-4-months-in/

"...MAF training dictates that you run the majority of your runs underneath a certain heart rate..."

8km today in the snow. Felt hideous but trudged on.

Really don't get Garmin's "Training Effect" calculations.

Two days ago:

• 5.14km
  
• Avg HR 154bpm
  
• Max HR 164 bpm
  
• 37% in Z3, 50% in Z2
  
• Marks it down as "High Aerobic - Tempo"
  
  

Today:

• 8.19km
  
• Avg HR 160bpm
  
• Max HR 170bpm
  
• 82% in Z3, 15% in Z2
  
• Marks it down as "Low Aerobic - Base"
  
  

So, the shorter run with lower HR and less time in Z3 is more intense than the longer run with higher HR and way more time in Z3? Que?

thanks

I did my first hard session in my new endorphin pros and i ran them back to back against my alphaflys for a comparison. Todays session was 6x1k at 3:09 p/km pace. Later in the week I've got a 4x10min at threshold which will be more suitable session for another comparison. Both are very fast shoes I'd say equally fast at this stage but they feel totally different. The Nikes always feel weird and I'm always aware of the high stack and can really feel the bounce from the zoom x/carbon plate combo in every stride. I think I'm only aware of the air pods because i can hear them and not sure if they provide any extra pop on top of what your getting from the rest of the shoe already and i always feel like I'm running on the Nikes. Whereas i feel like I'm running in the endorphins which is much more familiar. The speed roll really works and definitely assists a faster turnover but for me it doesn't really come in to play until I'm running under 4:20 p/km pace. I'm going to keep them both but the endorphins feel great and are fast and the Nikes feel weird but are fast. Unless further testing shows the Nikes to be significantly faster i can see myself reaching for the endorphins in more scenarios and the Nikes less to the point the may just end up a PB attempt or race day special. If i could only keep one pair right now it'd definitely be the Sauconys.

Another 5 miles in the bag tonight. I took it really steady and it was very enjoyable

I'm such a wuss. Headed out for an easy one and turned back after 500m cos it looked it might be a bit slippery.

Booked a triage with an osteopath friend of mine for Friday... Sod’s law I had my most pain free 4 miles for months after work.

I nearly slipped on black ice this morning. Carried on very gingerly after that!

Tom pidcock is running well 😉

Hah, to be fair to him he didn't say he definitely ran it.
His GPS was all over the place though - bit surprised he didn't have a look at that first before posting.

Black ice everywhere today. WIll be sticking to grass/trail only today I think. Good day to try my new Hoka trail shoes.

I didn't take it 100% seriously it does come with a disclaimer and he certainly wasn't running anywhere near that pace in the video but some runners have really let this get under their skin for some reason and getting pretty spiteful. I think those people should probably just go for a run and chill out a bit 😎

Absolutely. Random training runs with shit gps are about as reliable as as Zwift race for judging actual performance. It’s a bit of fun and nothing to take seriously

Sizing question...

I'm looking to replace my Brooks shoes. My existing ones are women's size UK 6.5 / EU40 / 25.5cm / D width. I've seen a new pair of Men's hyperion tempo for a good discount (box says men's 7.5 / UK 6.5 / EU 40.5 / 25.5cm / D width). The only difference seems to be the EU size, so I’m a little confused.. Will these be too big for me? Thanks

Edit: the same size apart from the EU size. And am I right in thinking that the men’s size listed is US?

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I always thought Mens and Womens sizing was different but the cm measure would seem to indicate that isn't the case...Can you message Brooks and ask?

I think men's shoes are generally constructed to be slightly wider in the foot, but might be fine unless you've got super slim feet.

@Tenderloin @MrBaklava Brooks said they're the same size apart from the width. I was just confused by the EU sizing being different, but I think I'll go for it and hope for the best..

Do they do a size 10.5? I have very narrow feet

Does anyone have any experience of fixing trainers. I’ve managed to put a whole in the heel inside the trainers

Any ideas?

Did a long run Sunday and felt great during and afterwards, but next day I new something was wrong. Felt awkward walking on my right leg, tried a very light recovery run on to see would it get better but it didn't after 3km so gave up. I've been resting it since, it took awhile to figure out where the pain was coming from as walking/putting any pressure down was sore.

Anyway figured it was my calf I think just a strain rather than a tear. I've been icing it for the past couple of days and feeling much better. Walking normally now but still a bit tender.

The plan is to build up some strength then ease back into running. Should I be foam rolling it? Stretching? I haven't been doing anything yet other than ice as I don't want to bother it.

The old rice (rest, ice, compression and elevation) still seems to be the general advice until it’s not painful, then some gentle activation (massage and or foam rolling and or gently stretching) and slowly back to running..

This might take a week if it’s minor to about a million years if it’s serious!

Update on my search for something other than Ultra Boost: got some Reebok, yet to try them.

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I’m looking at my next pair for summer

Either;
Hoka bondi 7
New balance fresh foam
Nike zoom fly 3 or reacts

I need to research fit because my feet are super narrow and shallow

Rest it for now. Lucy triphysio on instagram did some nice posts last summer on how to do recovery on a calf injury

I find NB and to a lesser extent Hoka wider fit. Nike race shoes are generally seen as quite narrow. I wouldn’t recommend reacts personally but others seem to enjoy tnem

Would be interested to hear the verdict after the longer threshold session. I really love the bouncy feel of Vaporflys at marathon pace but would be much happier avoiding Nike if possible.