Running

As per ^ & ^^ I was directed to use resistance band & clam shell excercises to resolve itbs.

Go see a reputable running physio to get advice.

Thinking of doing a half marathon in Viccy Park on the 20th. Too late for any real training, but is there anything I can do in the next couple of weeks to prepare? Test distance I should run to predict pace? I’ve been doing 10 to 15km every other day at slightly varying paces over the past two weeks. Shorter runs before that.

https://www.strava.com/athletes/175139

You’ll be fine and could probably do it without fuelling (drinks/gels) but if you did plan to, then good to practice a run to see how your body deals with that.
Predict your time and then look to go for a run where you spend that amount of time on your feet - don’t necessarily do the full distance but gets your body used to running for that long.
Bent leg calf raises, Kosak squats, deadbugs would be some good body weight exercises you could throw in which won’t hurt.
Pick your outfit and playlist

Practice running into a headwind. There's almost always one at VP

Deleted duplicate post

Pick your outfit and playlist

My kinda advice 🕶

Should I try 10k at race pace or something? Not sure how to predict a race time. I did a 19:45 5k in December, based on that, online calculators say 1:32 for a HM but I just can’t see myself running for an hour and a half at 4:20/km

Take a look at negative or positive split calculators.
I've found racing easier when running negative splits -

https://www.ridersite.org/SBTraining/PaceCal.php?race=Half-Mar&split=-3&hrs=1&min=35&sec=0

Just try and see, with your engine I bet you go sub 1:30

Yeah just go for sub 1:30 either you nail it or blow up spectacularly! Is there a crowd? If so you will be able to run faster it’s science

Fuck it, death or glory I guess. Just got to stay injury free for three weeks.

Without wishing to be a downer, my best 5k form was 19.22, but I wouldn't have got close to sub 1.30 in a half marathon at the time because I didn't have the endurance. If you aren't worried about flaming out, go for it though.

I suspect it’ll be closer to 1:45 tbh. Might go out at 4:20/km one day soon and see how far I get. It’s a bit less hot here now so not such a health risk.

1:30 would be a strong showing off a 19:45

Then again, how comfortable was the 5k?
I'd still say give it a go. Make sure that you don't go out too fast - can be easy to spring out at 4min/k and then pay for it later.
Last HM I did was 1.26 (a PB) and my 5k was probably around 18:30 then, but that's just a finger in the air as I'd not done any races at all. I made a point of not bringing my watch as I didn't really know where my form was. Was careful to not go out too hard then just ran on feel and was pleasantly surprised.

Without wishing to be a downer

Ah but have you factored in the outfit and playlist??

I might go along to that… should be a similar pace as well but happy to blow with you and push along at 4:12.

Strapped on the Hoka Carbon X2s and headed out to try and get back under 45 minutes for 10k at lunchtime. Abandoned at 9k, when I was on pace but completely dead and heart rate was 187 bpm. Not sure why I used to think this was fun. Might just accept my fate as a dad-bod plodder.

On the Hokas, they felt very comfortable, stable and the step roll is great. Hard to detect the carbon plate, but that is the fastest I have run in a while over the distance, so I guess it was doing something.

Make sure that you don't go out too fast

Seconding @ duncs.
A 1:45 finish will be more encouraging than blowing up at 1:15 trying to push for a 1:30.

Ha!

https://runningmagazine.ca/the-scene/thespeedproject-3-0-kicks-off-today-and-covers-340-miles-from-la-to-las-vegas/

https://www.youtube.com/watch?v=oa46YMhRzXw

I'm also advising not going out too quick.

I ran a 5k time trial with my running club tonight, the aim being 'steady'. The first mile was fine, but my current steady is a bit different to my 6 months ago steady, so I was hanging on a bit for the second half.

I've got a 5 mile race on Saturday, and was anticipating 6:30 being my race pace, but I might have to rethink that a bit.

It is round Victoria Park though, so I can report on how busy it is, wind strength / direction etc

I think freshness is really important for me. We fly back to the UK from Aus on Thursday 10th so I might have a go at the see how far I can run @ 4:20/km game on the Friday after a few days “rest” on the plane, then take it easy for a week before the 20th.

Negative split is appealing too as I can aim for 4:30/km for the first half, raise it if possible or just keep it the same having not killed myself in part one.

Either way I’ll be sporting five year old Brooks Adrenaline (feat. toe holes) and H&M shorts so have nothing to live up to.

If you’ve got the time, I’d try and run the route beforehand. A bit of familiarity might help

Think it’s just laps of Victoria Park, can’t really go wrong, sure I’ll remember the route from my one other race in 2017 😂

In the short term I'd suggest spending 5-10 minutes twice a day opening up your hips/flexors with the normal driving lunges, sumo squats pressing back against your knees with your elbows and open/closing the gate rotations definitely some high knees drills as well. If your predominantly a cyclist i bet your hips and flexors are really tight and opening them up could add inches to your stride length. Sage Canaday has done some good vids on this area of improvement on YouTube. My hips certainly were tight when i made the switch from serious cyclist to multisport. You've clearly got the engine to go pretty quick which takes the longest to build all the the other things that could be slowing you down could probably be massively improved in 6 months. Not much help before the 20th but if your light with a high Vo2 I'd say longterm you could go closer to or even sub 1:15. My last vo2 lab test about 3 years ago i only scored 67ml/kg (yours must be a good bit higher?) end of season after a 3 week break at 66kg and 39 years old at the time. I've tested a fair bit higher when i was fit back in the day but last year still managed a 1:18 half following the 10k plan @doubleodavey uploaded. I've also work hard on my lazy passive heel lift, weak hamstrings, tight hips, reducing my ground contact time and generally getting more efficient. That all took 3-4 months of serious work then twice weekly maintenance but i assume your engine is way bigger than mine and chassis lighter so there must be something holding you back. My first half was 1:35 on a hilly course on no running training at all just 16h a week on bike training as i took a injured mates entry last minute. The last 25 minutes were hell and i couldn't walk for 3 days after. With your gas tank unless there's something really wrong with your stride I'd have thought you'd jog round a flat half in 1:30 no problem. And buy some super shoes because they are super. Good luck there's definitely a runner in there somewhere.

Your optimism is very flattering, though definitely misplaced!

Sounds like you’ve got a serious engine and have actually put the work in to get the most out of it. I’m just messing around trying to offset the endless yum cha and beers here in Aus.

Thanks for all the advice, I’ll check out those vids and exercises 👍🏻