Running

Big day for me tomorrow, 20 miles along coast paths and beaches in East Devon..... furthest I've ran hoping the brilliant grizzly atmosphere will carry me along a bit

Brilliant, enjoy. I've done Beer to Branscombe and vice versa a few times plus some of the trail headed further west, it is all a bit up & down and great scenery. Let us know how it goes.

That’s a big pb for me and part 1 of my two goals for the year - run a sub 90 half and a sub 40 10k. Now to focus on the later. But buzzing for that as didn’t think I had it in me yet 😁

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Amazing. How was it? Maintainable or all out tank emptier?

I’m going to point it’s barely March however therefore goal needs dropping to 80!

Was cruising through 16k then the last 5k hurt. Gave it the beans to make sure I finished under 1:30 and chundered a bit after the finish. So think that’s a tank emptier! Tbf I hadn’t expected to do it as was aiming for Hackney half in May.

If I focus on the 10k for now I’d hope to carry some of that through to a faster HM too

Woah! Nice. Congrats on sub 90.

You should breeze sub 40. Just keep the slow base mileage going.

Also managed a bit of a PR this morning.
50k in 3:48 around the usual loop.

Wanted a nice clean sub 4 hour 50k so now that’s out of the way, can focus a bit more on trying to improve the marathon time.

Congrats - struggle to fathom getting to marathon distance then adding another 8k for good measure. Nice work dude

Excellent stuff, shouldn’t go under appreciated just how quick that is!

Got round in sub 4 hours, which I was pleased with. Mostly dry underfoot, but the bogs were well boggy as usual..

Thoroughly enjoyable day out as always, with drummers, bagpipes and goodness knows what else on the way round. No beer at beer this year though:(

What’s the guidance on shin splints?

Some background: long time cyclist, very occasional runner, took up more serious running/tri last year including 2 half marathons, and carried it into this year with a couple of middle distance tri’s locked in.

Upped training mileage beginning of this year and steadily increased to a weekly total of 35km last week (mix of z2 and one tempo run a week). Had an easy week this week with a z1 8km Thursday and a z1 10km Saturday. Notice some tenderness to touch on my inner right shin, and some discomfort while standing walking.

I’ve fallen arches and got new insoles middle of last year. I had some calf tightness in my right calf when I started training properly in January, but I skipped one run and foam rolled and was all good again. At one point last year I had some right knee pain that physio traced to weak outer glutes, but some lying leg extensions evened that out, and I’ve continued to do them occasionally when I think of it. Given it’s all been on the right side that I’ve had issues, im guessing it’s somewhat linked.

I have used Nike Pegasus since I started running more seriously last year, and replaced with the same again every 500km. I have a feeling they may not be cushioned enough for my nearly 90kg self.

I’m taking the coming week off running entirely, and I’ve a run assessment booked in for next Saturday to get some more appropriate footwear, but at what point do you go see a physio? And is there anything else tried and tested I should be doing in the meantime? I’m mostly nervous that the damage is already done and a stress fracture might mean no middle distance racing this year…

IMO one of the biggest thing people neglect when starting to take running more seriously is calf strength, both the soleus and the gastroc play an equally important role.

You completely did the right thing to keep the majority of the runs slow but one of the most important muscle groups when going at those speeds is the calf complex. If they aren’t capable of handling things then bits up/downstream quickly take the slack and break. Completely anecdotal and based on no evidence but I think those transitioning from bike to run could be more susceptible because the calves don’t play anywhere near as active a role when riding as they do running. My calves were pathetic and I think a lot of the injury issues I’ve had over the years were stemming from this. The very approx benchmark should be 30 full range of motion straight legged heel raises per leg, though maybe don’t test this till your shin calms down.

As for whether it’s shin splints or not I would suggest going to the physio ASAP to get on top of it. Sounds like you’ve probably caught it fairly early but trying to second guess what’s going on will most likely cost you weeks of pissing around at best or worsening the injury and killing spring/summer training at worse.

Keep us posted always keen to hear other people’s war stories

always keen to hear other people’s war stories

I've had a pain covering the region from hip flexor, over the bony outer protrusion of the pelvis and around to lower back. But I only feel this pain after a run, which is strange. Started up a few weeks before Christmas and have given it at least 4 weeks off with no improvement...

No pain when cycling though thankfully 🙌

As @KarlMarx says you’re on the right track imo.
I’d rest this week at the least. Book in to see a physio (ideally a running specialist). Lots of calf work as well as getting those feet/ankles nice and strong too. @lucytriphysio on IG has a set of videos called ‘strength’ which are worth a look through. Would also check @manni_o on IG too who has a couple nice videos on strength work

Thanks for the suggestions, will book a physio session in asap in that case!

Nice one, all sounds ace, except the no beer in beer mishap.

I've never had a beer in beer btw, but have bought fish from the shed by the beach.

I have Garmin Instinct watch for sale. Working fine, but I don't have a charger for it. Looking for £45 posted. Pictures here.

Trail marathon update: Seven weeks to go. Up to 22 mile long run / 3 hours 10 min on feet. Comfortable pace. Feels like I might aim for around 3.30 marathon. Weekly milage is ~50 miles, mostly just plodding, easy cycling on off days. The training has been flat roads / gravel. I did a practice run on the actual course a few weeks ago.

Bit like treading water now. Unsure to extend to 24 miles long run for a run or two, or pull back and keep it around 18 miles. Might try another run on the course at the end of this month, just because 7 weeks is a long way away! Probably started the training cycle a month too early.

Probably started the training cycle a month too early

This gives you time to consolidate your training with more long runs. I wouldn't bother going over 22 miles unless you feel you need the confidence in knowing you can cover the distance. Maybe consider dropping back down for a week before another two or three weeks of higher mileage before starting to taper. So maybe something like long runs of 16, 20, 22, 22 miles over the next four weeks and then start to taper off. Maybe drop the long run back to 16 miles three weeks out.
Alternatively if you wanted a shorter taper then I'd drop the 5th long run down a bit to the 18-20 mile range and taper over two weeks.
Now's not the time to start anything new in terms of different training sessions so keep on doing what you're doing, make sure you're getting good rest and eating/drinking well etc.

Surely nows the time to go smash a 10k pb?

https://www.bbc.co.uk/sport/athletics/64853509

Only kidding @Squaredisk solid advice from @Arducius there.

Yes, thank you @Arducius. I hate taper though will take the shorter option. rhb: no idea how a human can run that fast for 10km :)

That's both amazing, and no doubt very annoying for McColgan being so close to sub-30.

Yeah she made a joke about it on her IG, she'll be going under that sooner or later assuming her body doesn't break from marathon training

Garmin 945 has stopped working - Garmin will replace for £130 is that worth it or do I use this as an opportunity to try a Coros or something else?

Funfax - Richard Nerurkar taught me Russian for a while.