Running

I have no idea what that graph says. It could say when you break the 2 minute a km mark your heart explodes, but at 2:30 you're fine.

But yeah, of course you can leave your bike at mine. Let me know when you're thinking. There's also the Park Run in Hackney Marsh on Saturday mornings (which I've never been able to make it to because I am always hung over on Saturday mornings).

just read this thread-good stuff
I did two London Marathons-quickest time 3:36
did a thing called the 'tough guy' a few times in winter-and one mad run on an army base in Hampshire ( 'hell run' I think)
..knees started playing up so now predominantly cycling

any ideas on nutrition for long distance cycling-or basically same as running?

No - cycling's much easier than running, you can eat a much wider variety of stuff, especially proper food. Your system rebels much more quickly while running.

Felt really, really good today. 6km loop with about 100 stairs to sprint up @ 24mins.

thats only because you got laid yesterday, not the running

Cardio innit.

:)
:)
:)

any ideas on nutrition for long distance cycling-or basically same as running?

I don't know if this is any help but this is my ironman nutrition plan (note that this isn't some carefully calculated balance of carb and calorie intake based on weight and effort, this is just me muddling through with what appears to work):

Breakfast: Bowel of Muesli with dried fruit, bread rolls with jam& butter, Coffee.
Pre race: Energy drink/electrolyte drink as an when I feel like it, energy gel 15-20mins before the swim.
Swim: nothing (obviously)
Bike: Couple of slugs of energy drink every 15 minutes (they provide drinks on the course so it is easy to top up), 1 energy gel every 30 minutes (i carry these decanted into a bottle on my dt). I sip water as and when I feel it's needed and if my stomach starts rejecting the energy drink. If for whatever reason I feel like I'm going to be under fueled I pick up solid energy bars on the course as and when I feel the need.
Run: Sip of energy drink chased with a sip of water at every aid station (little and often, the remaining water goes over my head) and an energy gel at approximately 10k, 20k, 27k and 35k. No solids on the run.

This seems to work for me and almost certainly wouldn't work for everyone. My intake on the bike is also waaay more than I would expect no need if I was doing just a cycle. So, I guess the simple answer is the one that has already been given by knightlancer - you can basically eat whatever you want (try it in training and see how you go). On 6-7hour rides I usually take 2x750ml bottles of energy drink and stuff my pockets with Nutrigrain elevenses, if I stop at a shop I might grab a sandwich and stash a packet of hobnobs in my pocket.

Right- the area of my leg directly behind the knee joint, above the obvious muscleture of the calf- what is hurting there?

It happened after I over did it on the bike a while ago, and it was nagging me all day yesterday after a very relaxed (52min) ten K on Tuesday.

I don't know if this is any help but this is my ironman nutrition plan (note that this isn't some carefully calculated balance of carb and calorie intake based on weight and effort, this is just me muddling through with what appears to work):

Breakfast: Bowel of Muesli with dried fruit, bread rolls with jam& butter, Coffee.
Pre race: Energy drink/electrolyte drink as an when I feel like it, energy gel 15-20mins before the swim.
Swim: nothing (obviously)
Bike: Couple of slugs of energy drink every 15 minutes (they provide drinks on the course so it is easy to top up), 1 energy gel every 30 minutes (i carry these decanted into a bottle on my dt). I sip water as and when I feel it's needed and if my stomach starts rejecting the energy drink. If for whatever reason I feel like I'm going to be under fueled I pick up solid energy bars on the course as and when I feel the need.
Run: Sip of energy drink chased with a sip of water at every aid station (little and often, the remaining water goes over my head) and an energy gel at approximately 10k, 20k, 27k and 35k. No solids on the run.

This seems to work for me and almost certainly wouldn't work for everyone. My intake on the bike is also waaay more than I would expect no need if I was doing just a cycle. So, I guess the simple answer is the one that has already been given by knightlancer - you can basically eat whatever you want (try it in training and see how you go). On 6-7hour rides I usually take 2x750ml bottles of energy drink and stuff my pockets with Nutrigrain elevenses, if I stop at a shop I might grab a sandwich and stash a packet of hobnobs in my pocket.

seems a good list
when I was doing my Marathon training I used to do 3 laps of Richmond Park with some South African's who were doing the Iron Man..I asked them what they do for sustenance during the event, similar to above..they told me that they'd seen American's having cold chicken broth during the event !

I take protein supplements after long rides.
I always used to reduce my carb loading prior to a long event-I heard stories from days of yore of people 'following through' or 'filling their kecks', -not a cool look with a photo finish..

Used to box at the time I was running , so it combined cardio training.

what time did you complete the Iron Man in?

Anybody on here doing the mountain marathon?

no-sounds hard )

Right- the area of my leg directly behind the knee joint, above the obvious muscleture of the calf- what is hurting there?

It happened after I over did it on the bike a while ago, and it was nagging me all day yesterday after a very relaxed (52min) ten K on Tuesday.

Anyone? Bueller? Bueller?

/

I had a knee problem with the Patellar on my right knee, this link may help
http://nemsi.uchc.edu/clinical_services/orthopaedic/knee/patellar_dislocation.html

I went to the Crystal Palace Sports injury gaff, and was given stretching and sort of core stability orientated exercises to counter.
I think there can be cartilage around that area that can get worn away, but I'm no Doctor

Mind if I brag a little? Did my first 10k last thursday, well chuffed since I took up running in feb and never thought I could do even 5k

now back to 5-7km's though to rest the old knees

good lad

Urgh. So yesterday I started running again, after a break of two years after injuring my foot quite badly (I had been running daily for about 3 months before my foot fucked up). I was predictably rubbish and just did a small loop of 1.6 miles so as not to exert myself on my first time. I did some stretches as soon as I got back but admittedly only for 5 minutes or so, my legs felt a bit tender for the rest of the day but nothing too bad. Then today my legs are HORRIBLY achey, thighs and calves, and my shin bones really hurt. It's noticeable every time I stand up or walk. I've had achey legs before but usually not the day after and I've never had hurting shin bones.

Is this normal for running after a long break, did I just not stretch for long enough or am I doing something wrong?

Your legs are two years out of shape, plus two years older. Expect some tightness until you get back to regular training runs.

p.s. watch the shin bones aren't shin splints, check trainers aren't worn out, wrong for gait etc.

I cant be arsed running training,
did a 6 days event week before last, 5/6 k forest runs with a day off in the middle,
felt fine.

Anybody on here doing the mountain marathon?

If you mean OMM, no, but my mate won it a couple of years ago. Really hard event if you aren't very well-versed in orienteering. Not one you can wing.

On the hurty shinbones, Scoot, are you ffs-ing?

I quite fancy the OMM, but a friend of mine broke his leg doing it a few years ago and that kind of puts me off a bit.

I broke my leg running on Woolwich fricking Common, so badly I was initially told I'd never run again - you can never account for when you'll have a nasty fall, on mountain, park or pavement. If you fancy the race, go for it. Just watch your step when you're reading the map. #mytuppence