Running

Ha, I've been actively avoiding the bike as I find it incredibly boring at the moment, but I might have to give that a go today. Been walking a fair bit instead.
I don't have a chance for any exercise this weekend so fingers-crossed a light spin and more rest will mean I'm all good by Monday.

Maybe a nice cold swim in that case? Or at least a calf deep paddle

https://youtu.be/DZb7jBYL9y8?si=GVxXYOFUnhaoPf3h

Any recommendations on go-to winter running gear? Never ran through winter before but have seen massive gains in run fitness from Dublin marathon training and want to build on that but starting to feel the recent cold snap in Ireland and shorts aren’t the one!

Probably need tights and gloves to start with (any recommendations?). Have some long sleeve running tops and that dhb rain coat recommended not too long ago in here, but what tops are people using for cold dry days?

I’ll mostly wear a few layers, so similar to cycling.

Merino liners (+ outer gloves if very cold)
Merino base layers - short and long sleeve
I have a Tracksmith wind block LS top which is really good - merino but a solid panel on the front. But any decent long sleeve top with a zip to help regulate temp over a base layer
Merino buff
I would say I generally run in shorts but when it’s very cold I have some windblock tights and some lighter tights - Soar, Tracksmith, 2xu,

I rate my OMM synthetic insulated gilet..

I also finally got a glove arrangement I’m happy with .. some liners with the fingertips that work a phone screen, then over them some Salomon windcheater mitts.

My descriptions are cack.. let me find a few product names:
OMM Rotor Vest
Salomon Bonatti Waterproof Gloves

I’d be interested in others’ suggestions for running trousers/tights (school-run appropriate)

+1 OMM Rotor vest, I ran in that today over a regular tech-t, merino ls, and montane long sleeve. (I run cold)

tights - Alpkit Khoulin Trail are brill, side pockets ample for stashing gloves / buff / vest etc if too hot

gloves - montane power stretch which is a hefty discount if that link is legit (and you have hands of either Trump or Schmeichel). I have the "grippy" version which are good for on the bike too, they'll wear through quicker with bike use though.

^ I ran today for first time since covid. First bit run / walk with my daughter scootering, then when I dropped her at where she was going I ran down to the river and back along. 8m30 mile pace at 140 bpm was reasonable after 2 months off.

National XC might still be an option...

I run in a base layer, normal running type t-shirt, planet X arm merino warmers, either shorts or tights depending on effort / temperature, merino gloves or Nike windstopper ones. Sees me alright as long as I'm running.

If I stop I'm in all sorts of bother.

In other news, I smashed out a 30 min parkrun today with my daughter, and have an MRI scan booked on my ankle, 367 days after breaking it. I might be having the metalwork taken out, and possibly some sort of tendon surgery which might mean another 5/6 month recovery.

Not sure if the gains would trump the negatives

run / walk with my daughter scootering, then when I dropped her

boast post :)

Ha! Yeah, it was just like this

I've had some use out of the ON running trousers. Probably settled on my favourite cold weather tops, ODLO outer and base layer both long sleeve, ON weather gilet. GORE windproof gloves now the temperature is around freezing. Just started using the Sealskinz socks they are pretty comfortable.

Thanks for the recommendations, will get to work on the online shopping this eve.

Broke 40 min for the 10k for the first time today, 39:38, chuffed with that. Broke my 5k pr too going through half way at 19:43. Hoping to break the 20 with the little one in the buggy before the end of the year

From running 5k 1 time a week, to 5 days a week following the programme I mentioned earlier. Sustained a 3:47 pace on 300 meters today. Still not broken.

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If I’m doing 60-75 minute pre-breakfast run every other day (upper zone 1 or 75% max HR) should I go fasted, or energy drink before?

Feels fine fasted - am I getting any kind of fat metabolism benefit that would be negated by skulking a load of sugar? Probably 33 to 40g of carbs in a drink.

I’d be having an electrolyte drink before anyway as it’s 30+ degrees here 🙃

Either way you’re still going to be engaging the fat metabolism.
You might find the pre-run drink makes the 30-40minute slot (where you switch fuels regardless of faster or not) a more noticeable’bonk’ but you might not.
Try it- see- it won’t change anything, and you especially really don’t need to be worried about fat burn!

I prefer fasted for that type of run as long as I’ve refuelled properly from the previous.

It’s taken me years to realise that I suffer from reactive hypoglycaemia and if I eat too close to running (unless within 5 mins) I feel much worse.

https://www.trainingpeaks.com/blog/how-to-avoid-a-pre-workout-bonk/#:~:text=Also%20referred%20to%20as%20bonking,exercise%2C%20could%20be%20to%20blame.

Seems the general consensus (googling too) is that’s it’s fine not to eat. As I don’t have a problem with that I won’t bother changing anything. Happy not to drink unnecessary sugar anyway ✌🏻

Im curious about ‘build runs’ which I see in training plans, and fellow athletes doing on strava. Am I right thinking these are runs where you steadily increase pace towards the end, and often done on the end of a long run to simulate running fast on tired legs at the end of a race?
Is your end pace usually your target race pace, or slightly quicker?
I tried one today and it made sense, increasing pace each km after halfway on a 10km run, ending up with the last km slightly quicker than 10km pace. Seems like a sensible thing to do sometimes, especially given I only run in races in tris so doing the pace on tired legs is valid. Equally if I ran that pace the whole run I’d be dead now, too tired probably to do turbo and swim tomorrow.
Am I missing the point?

If you do find you need something just smash a banana or get some maltodexterin or oat powder. No need to take simple sugars unless pushing the limit.

I’ve never heard of a build run

But what youre describing sounds a bit like a progression ? Or on a longer run simulating negative splits

My mojo is in the bin.. I hit my goal 5km time mid-November which I’d worked towards since summer. Now nothing booked until a marathon end of April.

Dark, rainy nights and work travel have written-off the last month. Fitness feels to have gone out the window and just no real urge to run. I usually manage some decent, longer stuff over the Christmas break but really feel in a funk at the moment.

Been fine on just water so far. Left it a bit late for lunch after this mornings run, hangry.

Sounds like you need three young kids!

Not so much nowadays, but mine were a great incentive to get out and run. No matter the time of day or weather, I'd be willing to run for miles

Embrace it. Trying to ignore it and exercising whilst demotivated is a sure fire way to kill your mojo, in my experience.

Have a break and only exercise if you feel like it, or do something completely different from what you’d normally do. With a marathon on the horizon, I think your mojo will return soon enough, so enjoy yourself now.