Running

Plenty of fascia release stuff and maybe use of gym, watt bike and pool to help cross train

What's the take on nasal breathing? I've been doing it to stop me going into higher HR zones though wonder if I'm adapting to it and undermining its use as a yardstick for effort. On a progressive run I can quite comfortably run at 4:20/km just nasal breathing, perhaps a bit above what would be "easy" pace. My tempo is 3:50ish/km.
Alternatively, it might be a good training technique and I'm enjoying the benefits. Or perhaps I might just be endowed with a sizeable schnoz...

That looks great! Assume it required a sewing machine?

Thanks & Yeah, I use a 195o's Singer which has some heft for thicker fabrics, this was all quite thin so I reckon most domestic machines could handle it, up to the webbing attachment step at the end maybe.

I’m planning to tap out a steady half marathon at the weekend. Would it be possible to go before breakfast like my other runs to date, or am I flirting with a bonk?

If it’s more advisable to eat before would a quick snack and go work or would it have to be a big breakfast and wait a few hours ?

Previous max distance was 15km mostly zone 2 (6:00ish/km) and felt fine on completion.

i do most my runs before breakfast and have found half marathon is possible but is also the limit for what i can do fasted.

6min/km over a half is over 2 hours moving - I personally wouldn’t run that on empty, but it depends on some factors like how well you’re adapted to distance on empty, and where on the exertion scale 6min/km is for you.

My go to is a bowl of porridge at least 1 hour ahead of a run of that distance, and I’d probably still take a couple of gels or liquid nutrition and water. I see a lot of instagrammers smashing more simple carbs like a bagel with honey, you’d probably get away with something like that closer to starting your run?

Whatever you end up doing I'd recommend making sure you have your pre-run poo especially if you're going to be running before most places open. I end up doing quite a lot my training pre-breakfast and my go-to is a pint of water/electrolytes and a banana before heading out, with some nutrition in hand in case energy levels drop

Haha, absolutely a big turd pre run is key. Especially if you’re going out at 6am on a Sunday.

Just echoing what others have already said - I regularly run up to 25k fasted but two hours is a bit of a limit. Hydration is more important, especially if you’re doing it in zone 2. Hard efforts fuelling before and during.

In terms of staying in a lower effort my opinion and the general internet and coaching opinion seems to be that it’s shite. How much air you intake through your nose and the effort exerted and wildly unparallel.

I’d like to caveat here by saying you can stay in zone 2 should that be the desire by only nasal breathing but you I and probably plenty others can nasal breathe at near threshold efforts if I try hard enough so it’s not a good barometer for it.

Stick to a chest strap and looking at your watch frequently and don’t overdo inclines. It’s probably the easiest way to ruin a low rpe run is powering an incline without thinking.

There’s one way to find out…

Personally I wouldn’t. But feasibly you could gel it to keep the glycogen stores full and rely on a good meal from last night.

The sensible approach would be wake up an hour earlier and eat breakfast of choice, mine lately has been bran flakes.

Half should be ok on empty. I used to do 12 miles up and down box hill at 6.15 am, after a 75 min drive

My stomach felt really empty and sloshy at the end, but I didn't die. Just ate a ton of food and didn't do a lot of work

I think it would be fine. I normally smash a banana, cinnamon raisin bagel plus a filter coffee then do a 💩

1/2 ok on empty stomach for me other than black coffee, absolutely starving after it though!

fascia release stuff

Small foam roller from ankle to top of calf?

Does anyone want a massage stick that I made? Pickup from E10

I'll give it a clean first

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Lacrosse ball would be my weapon of choice

Niche

I’m trying to see if there are any records or times for: 10km run, row and ski erg. I know these each have records but I can’t see a combined one. Any ideas?

No idea, and I've never used a ski erg, but that sounds bloody horrendous.

Haha yeah I have had itband pain since the hackney half and so been doing more on the skierg and rower.

I have half an eye on trying to get a 5km in each done under an hour but that would seem pretty tough as my best skierg is 22mins :'(

I made a neater (and less flimsy) version of the small waist bag.

v.3.0 already planned with better reflective tab & loop placement, a patch logo, a flap over the zip and some elastic gel loops.

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My 7-yr old has joined me on a couple of runs recently, so took him on his first Parkrun today. He did the whole thing without stopping in 36 minutes and kept a pretty steady pace. Extremely proud of him.

After, I sent him home, and did another 3 circuits of the course on my own - and managed to get lost on the fourth lap of a very straightforward out and back course I've done stacks of times. Not sure how that happened.

That’s a mega time, good on him!

I take my 2.5yo in the babyjogger every week in the hope that it inspires her to give it a go when she’s a bit older. She loves the buzz and it’s the only thing she’ll get in the buggy for nowadays, provided I hand her a steady stream of snacks along the way.

Well, this worked out very well. I’m up to 5k easy and aside from needing to stretch after a run, I’ve got zero pain, zero tightness and it feels like I can keep going. This is also recent smoker quitting. Thanks for all the help.

Next question if you don’t mind me asking. Any metric measuring devices you/ you all recommend. Basic as it gets.
Caveat is I don’t like carrying my
Phone with me.