Running

My goto for IT band is

https://www.youtube.com/watch?v=M0e8FPL787E

For hips, Bob & Brad on youtube are pretty good.

I do hips every morning - foot back on chair, engage glute, find where the flexor catches (not the front of your quad), and then drop knee down.

Bargain basement box ticking option https://www.regatta.com/mens/jackets-coats/waterproof-jackets/shop-by/sortby/price_en_gb/

If you'll be doing lots of races / defo out in bad weather you might prefer something like the decathlon or alpkit. There's Omm & Montane etc if you decide to go full spendy.

I'm selling some Inov8 Mudclaw 300 UK 9 but IMO would suit size 8- 8 1/2 https://www.lfgss.com/conversations/373016/

We may have a winner .. my aim is to never take it out of its packaging.

Interested in what race you're doing now?

Think I ruined my legs doing a fast 10k on Saturday :/ not done enough time at race pace I think.

https://www.howtoskate.se/_files/ugd/e11bfe_b783631375f543248e271f440bcd45c5.pdf

This is a good read - from the Swedish guy who won 5km and 10km speed skating last week. Is it all totally relevant to this thread? No but I thought people might find some parts useful/inspiring/nuts

Me and my usual Sunday run group just signed up to endure 24…

It’s really just as a bit of fun but 5 of us all around the 3hr marathon mark, should be fun most of us are doing a spring marathon and then racing shorter distance tris including an Olympic the weekend before…

Anyone ever done it as a team before and any advice in strategies?

My thinking is that we would want to do some longer stints first off, and then do shorter ones once it’s dark, and then see where we all are come morning time…

We have two camper vans in the group so hopefully sorted for sleep/food but deffo planning on taking the pizza oven!

Yep did it as a group of 4 of us back in 2018. This is what we did, none of us knew each other and it was a bit of a last min cobbling together of a team, seem to remember we did ok in the rankings and all ran 30+ miles. The aim is to have someone on the course at all times and not faff about with the handover:

1. Decide on a running order and make sure everyone knows when they are expected in the start pen to handover from the previous runner.
   
2. Decide what you do when you finish a lap and there is no one to hand over to (lap times are shown on a board so if someone is late they will be able to see when their mate finished the prev lap - but this is not in the handover pen). We opted to run a 2nd lap if this happened but it never came to it.
   
3. Keep a note of lap times in camp, so you can get an idea of how people are faring and if your "running slot" might have slipped/moved up
   
4. Let ppl know if you are going for food etc. so someone can step in if you are not back in time to run
   
5. Decide where you will ALL stand for the handover. Some teams have big inflatable flamingoes, lights etc to make themselves more visible to the incoming team member but even these can get lost in the sea of inflatable crap. If you're always in the same place then there is only one place to look and if your team mate isn't there then see point 2.
   We used a red bike light at night to help in the dark and had pretty seamless handovers. You'll see a lot of runners wasting time looking for their mates.
   
6. We ran a double lap at night to give people time for a bigger chunk of sleep. I had the graveyard shift so my sleep was pretty broken but ...
   
7. I had a shower at 5am when there were no queues, felt amazing and got back into bed nice and warm to doze for a bit longer
   
8. I treated it like an ultra and ate something after every lap, made sure I was drinking plenty throughout the day. It was pretty hot in 2018 (I think that's when I did it)
   

They'll heal. Take it slow today, and then tomorrow 3k at low pace.
Then some amount to keep legs used to the concept of movement until race day.

Grim out. Fuck it, kettlebell swings for the rest of the week.

Did an easy 5km this morning, feel ok for now. Plan is an easy few km on Thursday then take it easy until Sunday. You comin?

Is it possible to PB in 20mph wind and rain?

Was the wind behind you?

Just looking ahead to Sunday - it’s looking like proper shit weather. It’s a loop so maybe cancels itself out :p

You and Henry, all doom and gloom. Doesn’t look that bad to me.

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I’m just making pre-emptive excuses.

You comin?

I haven't got the pass-out to do so yet. Not sure it will come, tbh.

Was the wind behind you?

still perpetrating the old "tail-wind" myth Dunc? everyone knows they don't exist.

they exist for other people, how else would they be faster than me?

Boring calf raise question. I’ve been doing straight calf raises but also want to bent legs as well. Should I be doing straight and bent on the same day? If so, should I do them one after the other as a sort of superset or at with a break in between. Thanks!

They hit different muscles. I do one after the other.

Nice, so would you do straight/bent, straight/bent, straight/bent or straight x3 then bent x3?

I alternate, because I get bored easily - I usually do them when I'm doing a different bench exercise, so that I'm not just sitting around.

For the sitting, I have a set of dumbbells on my knees, and do one leg at a time.

Standing, I grab a step / bumper weight, and use the wall to occasionally steady against. Also, one leg at a time, so that I can make sure each leg does the work.

Nice, cheers! I’ve been doing them after my main lifts but doing them during seems like a good use of the recovery time.