Running

Treadmill can be great for elevation training - https://fitfortrips.com/calculate-elevation-gain-on-a-treadmill-hiking-workout/

Yeah that’s the part of Walthamstow I’m near. I think getting hills in should be ok. I also need to work on my scrambling. Plan is to head back to Norfolk a few times and get some longer runs in along the coast - I know people will say Norfolk is flat but the coastal paths are decently undulating and with the wind I think it will be decent enough training. The race is a loop of Windermere and having been up to the Lakes over NYe I’m excited/scared!

Oh nice and also thanks for the Orion routes - I had meant to save those at some other point and forgot!

Are you going to hit the ski trainer thing to minimise injury stuff?

Incline treadmill set at 12-15% with 10kg weight vest at 3-3.5mph for 1 hour+ session once per week is the key IMO. Did CCC in Chamonix with this as the foundation as also London based and rarely get into the hills. I believe stair steppers are better if you have access to one, but I've never tried one.

Wow that sounds horrible but have access to all of those things at my gym!

I’m planning to do a few Hyrox events this year so will be using the ski erg a bit as that training but not sure it will be hugely helpful for ultra

It really loads / stretches the calves which helps a lot I think.

Simulating downhill is less easy and more painful on the day! Single leg weighted step downs are a start. I did also do stepping up and over a 14" box turn round and repeat over and over but it makes you dizzy as hell so not sure it's worth it!

More in terms of cross training away from running.. is 100 miles a week training the norm for that sort of event,?

Spine race starts in a few days.
John Kelly's kit list -https://docs.google.com/spreadsheets/d/1hFQTI5a5zhW4misjU6QH-Xa9BD0cfx8zzCS98gwL9aQ/htmlview

Huge amount of kit and very little weight really.

Should I be trying toe socks?

Yes, I find them very comfortable (take a little bit getting used at first , with the feel of wearing them).

In my experience, they help against blisters, which definitely helps with running further, longer.

They ( Injinji branded toe socks and only brand I've tried) are also used by Courtney Dauwalter (one of the best trail runners in the world) and that sold them for me.

https://feetus.co.uk/product-category/toe-socks/injinji-socks/injinji-trail/

On another note, for keeping feet in good condition especially in winter and getting soaked- I recently started to use Gehwol foot cream, brilliant stuff and strengthens skin and protects against water damage

https://www.medisave.co.uk/products/gehwol-footcream-75ml

Yes, agree with everything SB says, stick with Injinji, Decathlon ones need toes as long as fingers and cheap amazon ones were terrible.

when do folk typically replace their shoes? I've put over 500km in my current ones. No obvious problems with them just now but desperate to avoid injury...

Thinking about the boston 12 as they have the conti sole which is appealing given how many of my runs are in the wet.

Anyone done one of those Drop races where they blindfold you and take you to a secret location and you have to run back to the start without a phone or gps watch?

I’ve signed up and it looks fun…just gotta work on a strategy

just seen there's one of these in glasgow. Looks fun, I might go for it.

Recently jumped on the toe sock bandwagon in my war on chilblains

They seem to be working

I normally get closer to 1000km out of my shoes. Depends on the shoe really. I read recently about the 500mile rule being basically bollocks and so you just have to take it case by case

https://thegreenrunners.com/the-ultimate-guide-when-to-replace-your-running-shoes/

really interesting - thanks for sharing.

Depends on the shoe. Different foams age differently. Adidas Boost and Saucony Pwrrun+ (TPU pellets) tends to last for fucking ever. Plain old EVA goes bad fast but it’s usually mixed with other compounds these days.

The big leap, excluding peba foams in racing shoes has been supercritical foaming processes allowing for loads of new blends. A lot of them last a long time and I wouldn’t base a shoe being “done” purely on the mileage, more the wear. Body weight and foot strike also affect how a midsole and outsole wear out.

The Continental stuff is 90% marketing and more about getting Rizla-thin soles on racing shoes for weight savings. The outsole on the SL2 is just labelled as “rubber” and is grippy as anything.

I think all those years riding around the back lanes and tracks is going to pay off with this.

My son is stoked because he can dot watch

aye i think my strava heatmap has a prettty good coverage of a 10 mile radius of glasgow city from bike riding. Looking forward to it!

Now I’m checking bus stops and car parks on the perimeter
Hoping for North East of Bath

Definitely a good chunk of marketing I'm sure, but for balance, the Conti sole on my Adios 8's is miles better on wet pavement than my Hoka's

I can strongly recommend the Boston 12’s - big fan of them for tempo work and the grip has held up well