Running

Did my longest solo run last night - 30km. Averaged about 4:50/km but stopped for road crossings and also had to desecrate some woodland in Leytonstone.
Also had a huge curry a couple of hours earlier, which is not exactly optimal.

Knees feel a bit bruised today but otherwise feel pretty good!

Also, that’s over 750km in my Infinity Runs. I bought them in May 2020 and swear they’re feeling a little less comfortable now - worth replacing or just wear them until they’re fucked?
Great trainers, them.

Potatoes, baked beans, mushrooms, peppers and turbo-sprouts.

Tested form with a 42min 10k this morning with a decent negative split, felt ok and finished strong.

Think I’m gonna go for 1:30 HM. Death or glory… or death and glory. Just need to sort out the playlist now.

The turbo sprouts has to the sprouts.

Ice baths. Does any do them at home. Is it possible? The vids and things I see on line have loads of ice, no way I can fit that many ice cube trays in my shitty little freezer. My cold water never gets super cold. But may try it next week after long run.

Got COVID so not running this week. Good opportunity to do some rehab / strengthening of itb, and general stretching. What are the best exercises for ITB and to open hip flexors?

There’s a few companies that deliver 5kg bags of ice for catering for not too much money.

Hadn't thought about that 👍

Apparently not so beneficial recovery wise for males as they are for females, if that makes a difference?

If you're just after cold exposure then a cold shower will do the trick.

Its the recovery thing I was after. I'll have a read up again as just skimmed through a few articals

Fuck yes. You’ll smash it.

Put together a 1hr+ mix of 4/4 Techno/Acid at a strict 166BPM for a 10K run. In case it works for anyone else :-

https://soundcloud.com/monofever/166-10k?si=3550fab9af3249969f27bf2962257e8f&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing

p.s. It's not perfect!

Lon Las Cymru Ultra Marathon

https://youtu.be/Sh2dNAdD5co

Ice baths. Does any do them at home. Is it possible? The vids and things I see on line have loads of ice, no way I can fit that many ice cube trays in my shitty little freezer. My cold water never gets super cold. But may try it next week after long run.

Supposedly there are diminishing returns when you make the water colder. The ideal temp range for recovery is 10 to 15 degrees. In the UK in winter you don't need much ice to get tap water to that temperature range.

I started doing contrast showers awhile ago as I had read they had similar benefits. Now it's just how I shower. Not sure how much it helps but it's defo a great way of waking up.

My legs used to feel so much better even after a swim in my local council pool (26-28 deg C water). Don't think it takes a huge temperature difference from body temperature to have a useful effect.

contrast showers

My post run routine after long (20km+) training runs was to run a hot bath (often already run by Mrs GB by the time I got home), have a quick warm/hot shower (to get the sweat and mud off) and then a soak in the bath. (A separate bath and show helps obviously.) Once I'd had enough of a soak I'd sit up, let some of the water out and turn on the cold tap and try and stay in for as long as I could. Ours mains cold water was cold (no tank in this flat), especially in the winter/spring when I'd be doing most of my long runs.

Brilliant! Will give this a whirl.

@dbr I’ll also be at Victoria Park next Sunday - no real time in mind, just want to see how it goes.

Todays long run ended up being target marathon pace for 27k, felt comfortable, so now doubting if I should be a bit more ambitious, but then the aim is for it to be comfortable and have a nice weekend away in Brighton so perhaps I just need to enjoy the process and not stress!

Random blister/strapping tape post just in case anybody here is looking for tape recommendations.

I applied some Leukatape P to the backs of my heels 10 days ago and have been in damp mountaineering and ski boots everyday since and it hasn't budged a millimeter. This stuff is almost too strong...feels like it's going to take the skin off when I peel it off! Not one for your nips for that reason but highly recommended for your feet!

Noice. What kind of pace you aiming for?

Did a 15 mile trail run today, the longest in the Hoka Speedgoats so far, but the outside, as in very edge of my foot is killing me. Never had this before. Guessing it's more like a dodgy landing or something than a support issue?

Similar to you really - would be stoked at a sub 90 min but absolutely playing it by ear.
Also shit weather forecast all of this week which is going to make staying fresh a bit tricky.

The kit list for a run I’m doing next month specifies a waterproof jacket with taped seams.. I hate running in jackets so I don’t really feel like spending a lot on something I won’t use.. what’s my best bet for a complete budget option that can just stay in my bag for emergencies?

https://www.decathlon.co.uk/p/men-s-waterproof-jacket-trail-running/_/R-p-164431

Description says that it has fully taped seams, Not tried it though but could be an affordable option ?