Running

Hi, has anybody done the Richmond Park Half before? I'll be there next month, unsure whether it's a road or trail shoe affair, not familiar with the route. Cheers

Never done it, but I've run a lot in RP.

I'd say you won't need trail shoes. The Tamsin trail is mostly metalled path as it is a cycle route. There may be some muddy bits in the last stretch towards Richmond Gate but 3/5 of the route is on road or pavement (Sawyer's Hill and Sheen Gate).

Google streetview covers the route and is a good representation of reality.

Tamsin Trail: https://maps.app.goo.gl/QvB86VR5wT9aNpiGA
The bit that is sometimes a bit boggy: https://maps.app.goo.gl/QQDGsZcNkdaCZXLj8
Out and back bit near Sheen Gate: https://maps.app.goo.gl/kQUQEi6xawrjSry27
Sawyer's Hill: https://maps.app.goo.gl/ecHKnq9UT5qt5PgcA (not sure whether the event uses the road or the path)

Great stuff, thanks @Greenbank, yes it does look road shoe friendly. Will let you know how it goes.

Yeah I'd be disappointed for £150. But happy for the £35 I paid, even just as an extra layer that's easily packable.

Mine just turned up. Got an XL and an L. The XL fits me fine right now with a bit of space but the L was a bit too tight, luckily I have 25kg to lose so I'll eventually end up using the L.

I doubt I'll use them for running as I generate enough heat that any extra layers just result in me boiling, but they'll be good as cycling jackets during the winter.

Like others have said, I'd be disappointed with them if I'd paid the full £150 though.

I've been using mine for a bit of rain protection on my (short, irregular) Brompton commute. It's very good for that.

Very happy to nab a HM PB today, on a 13.2mi off-road course with many gates. Haven't run over 10mi in probably 5 years and have spent the last year doing mostly slow zone 2 stuff, but it seems to work! Definitely noticed much slower, more controlled breathing in recent races compared to what I used to be like 😄

I haven’t run since 2019 (not that I was a regular before that). I’ve a pair of old nike Pegasus 33, but worn. What is the rookie/entry level pair of running shoes nowadays? Not too sleek because I have a long career history of falls while running 😅 . Surface wise I stay stick to road for the moment. Max mileage per morning around 3-4miles before going to work. Thanks

Forgot to say: most of what I ve seen online in terms of shoes seems like extravagantly huge on the sole… I understand that is somehow technically an improvement but aesthetic is a bit meh

If you liked the Pegs you could just get the latest version, they haven't changed much. Staying with nike the new Vomero 17 is getting rave reviews and doesn't have the huge sole you mention. Pricier though

Bit of a newb question...

Looking to start doing a bit of (regular) running as an adjunct to the bike, mainly because:
a) The trainer is a bit dull 3x/week
b) The Ridgeway is (literally) 200m from my doorstep and would be a great place to get some running in
c) for variety

I've got no problem starting easy (my first few efforts have just been 5 mins jog/1 min walk for ~40 min, covering about 6k, with my HR staying - just- in Z2), but I am targeting a few big cycling events next year (going back to the Fred Whitton to beat a time, hopefully doing the Dirty Reiver for the first time).

I suppose the concern is that pushing the running aspect over the next 3-4 months may hurt the riding. What's been people's experience on this? Thanks, and like I said, sorry if dim/newb question.

I do a mix of running and cycling, and haven't noticed any adverse impact on my riding.

I don't do long runs, a maximum of an hour at best, and normally do one run a week, and three or four rides. Sometimes I swap that around, but I find that as long as I consistently ride, i.e. I don't just run every week for a few weeks, then I see no impact on my riding fitness.

Thanks. Looking to move from 5-6 times on the bike a week to 3-4 + 2 runs.

I used to run all the time when I was cycling more miles.
It probably helps massively with stamina and different muscles etc.
Unfortunately I had to pack the running in at 41 when I was diagnosed with Parkinson’s.
Foot kept cramping up so I kept tripping up and injuring myself.

Cycling can be good on a 'rest' day in a running week plan. To do a 60/40 mix you might find it doesn't help either particularly, but your mind might enjoy it to do a mix (mine does).

I haven't found occasional running to cause any detriment to cycling performance, but if I was cycling at a much higher level than I am now then I might be wary.

Instead of producing a lot of raw power, I very much rely on my aerobic capacity when cycling, which running seems to compliment. I'm obviously not a sport scientist, but in my head I feel that if my power/FTP was a lot higher then more running would probably affect that, but because it's fairly average/amateur-level I don't feel like it has much of an impact.

If you’re over the age of 35, arbitrary age selected there,doing some form of weight bearing exercise is good.
Running counts as weight bearing.
Go for it.

cheers

Signed up for seville marathon on Friday. It is in Feb. Found a plan I am going to use.
Only ever done half marathons. Tend to run a half without any food or water so big part of it will be training to carry water and what to eat

1 Attachment

• MARATHON LEVEL 3.pdf

ChatGPT is my personal running coach

Absolutely, let's adjust the program to accommodate your current running volume of 5 km per week and gradually increase it while working towards your goal pace.

Week 1-2: Building Base

1. Day 1: Easy run (2 km) to ease into training.
   
2. Day 2: Hill repeats - 4 x 150 meters on a 5% gradient at a moderate pace with 2 minutes rest.
   
3. Day 3: Rest or light cross-training.
   
4. Day 4: Tempo run (3 km) at a pace slightly faster than your current comfortable pace.
   
5. Day 5: Long run (4 km) at a comfortable pace.
   
6. Day 6: Rest or light cross-training.
   
7. Day 7: Easy run (2 km).
   
   

Week 3-4: Volume Increase

1. Day 1: Easy run (2 km).
   
2. Day 2: Hill repeats - 6 x 150 meters on a 5% gradient at a slightly faster pace with 90 seconds rest.
   
3. Day 3: Rest or light cross-training.
   
4. Day 4: Tempo run (4 km) aiming for a pace close to your current PB.
   
5. Day 5: Long run (5 km).
   
6. Day 6: Rest or light cross-training.
   
7. Day 7: Interval training - 3 x 300 meters on a flat surface at a faster pace than your current PB with 2 minutes rest.
   
   

Week 5-6: Specificity and Goal Pace

1. Day 1: Easy run (3 km).
   
2. Day 2: Hill repeats - 8 x 150 meters on a 5% gradient at a pace approaching your goal pace with 90 seconds rest.
   
3. Day 3: Rest or light cross-training.
   
4. Day 4: Tempo run (3 km) at a pace close to your goal pace.
   
5. Day 5: Long run (6 km) with some hill sections.
   
6. Day 6: Rest or light cross-training.
   
7. Day 7: Easy run (3 km).
   
   

Race Week:

1. Day 1: Easy run (2 km).
   
2. Day 2: Rest or light jog (1 km).
   
3. Day 3: Race day - Perform a proper warm-up, focus on executing your race strategy, and aim for your goal pace.
   
   

This adjusted program gradually increases your running volume while incorporating hill-specific and speed training to work towards your goal pace. Remember to listen to your body and adjust the intensity as needed. Consistency and gradual progression will be crucial in building your running capacity. Good luck!

3 Attachments

it looks like it's taken a half marathon plan and just scaled down the distances enough that some of the days are fairly pointless.
If you're already running a 21:30 5k then are you going to gain much by going out for a 1k easy run?

Thanks

My 4:16 pace is the PB on the 500 meter hill. PB 5K flat might be @ 5:00 pace.

https://www.youtube.com/watch?v=j50upBeUxgA

Almost wish I could run. Almost.

Jakob Ingebritsen did the beer mile for his stag do. Didn’t get close to the WR

Stina Barman winning the nominative determinism there.

Very happy to nab a HM PB today, on a 13.2mi off-road course with many gates. Haven't run over 10mi in probably 5 years and have spent the last year doing mostly slow zone 2 stuff, but it seems to work! Definitely noticed much slower, more controlled breathing in recent races compared to what I used to be like 😄

Over 5 days since this and my calves still haven't recovered! I wasn't ready physically for the distance, but I'm surprised it's taking this long to heal enough to accommodate a gentle jog.
Is this just old age? 🥲

Have you been for a gentle bike ride? I find that any DOMS I get is quickly relieved if I spend up to an hour riding, spinning a low gear.