Running

Already bought them. He gave me 30 minutes of help and advice, let me try loads of shoes on, and didn't even complain that my filthy LunarGlides dropped mud all over his treadmill. Only right to get them from him. If I like them, then I'll replace them online next time.

Runners Need will price match, so you get the best of the both worlds.
(I dont work for them, btw. Just like the service I got/get)

Hmm. Should've got on the iPhone and looked for prices in-store. Still, done now. Just got the email receipt - my shoes are the catchily-named Nike - M Structure+ 16 - WOLF GREY/ROYAL/SILV - US 11.5/UK 10.5 - (RNIK0377EA10H).

I'm not sold on this whole cadence malarkey.

I run with a mid-foot strike, concentrating on engaging hams / glutes and not overstriding (which has led to knackered calves in the past), averaging low 80s on my long slow runs.

I'm not sure what a faster cadence is going to offer me.

The reduction in impact/strain has already been covered. Beyond that, it can make you faster, quite simply. Even just experimenting with it can improve your style. Most elite runners can bang out a cadence of 100 or higher consistently.

How much of that is because they are just going faster? I wonder what their cadence would be if they were going at my more pedestrian pace.

How much of that is because they are just going faster?

Very little. This is something that gets analysed a lot. The top distance athletes can vary their speed significantly according to the circumstances (e.g. somebody making a break) while barely making the slightest change to their cadence. As with spinning v. mashing, the higher cadence gives you greater control while also enabling a higher top speed.

Also got new shoes today, was told I had good form, but that my left ankle dropped inwards (over-pronate), halfway through the stride. Went with the Brooks Ravenna 4, which seem to be brand new, so no real loss with just buying them there :)

New question, I'd still like to do shorter runs in my Nike Frees, as I think they really help my form, but what should I concentrate on to try and stablise my foot to try and reduce the ankle roll?

Try and get the transition between foot and toe off a bit straighter. Imagine pushing off with the middle or smaller toes as opposed to the big toe if that makes sense. This could also help prevent PF and calf pain.

Keep your core stable too, try and keep your belly button pointing straight forward, running with your hands on your hips for a little bit can help this. This should help prevent hips/knees/ankles rolling inward through the stride and over pronation as a result.

monday nights results finally up. 3rd. fantastic. never imagined night running could be such a good training activity, max concentration- in the dark
http://www.wessex-oc.org/Results/040213_Brownsea/index.html

New shoes! It's wet, hilly and minging up here so I needed more grip. My Mud Claws are too much when I hit aggregate or rockier parts so I'm hopng that these will do the trick.

Inov8 TrailRoc 255

p.s Super comfy!!

At the last minute I now have to go back to Norfolk this weekend, rather than my GF coming here. She's agreed to cycle with me on this trail that starts near her flat, shouting encouragement and handing me water. Thinking that maybe I'll try to get 8 miles from home, then head back. That would be my longest run ever. Nervous and excited.

Do it!

go for it sparky(you nutjob)

In other news, my GF was telling me a story from a colleague about their brother (I think). Apparently he's autistic and runs marathons - without ever training. He just says that he tells his body what to do and it does it. I've asked if I can meet him, he sounds fascinating. Not sure that'd be good for you, but I suppose it's possible.

She's just sent me an email saying she's well up for it, because "I like shouting at you". Charming.

seriously though, good luck, I wouldnt ever want to do it but get in that distance zone and enjoy it as much as possible

In other news, my GF was telling me a story from a colleague about their brother (I think). Apparently he's autistic and runs marathons - without ever training. He just says that he tells his body what to do and it does it. I've asked if I can meet him, he sounds fascinating. Not sure that'd be good for you, but I suppose it's possible.

My brother did something along those lines before being diagnosed with schizophrenia. Fucked his back and knees up completely, he still suffers 30 years later.

Aye get to it Sparky. You'll be glad of the miles come April.

I would have thought encouragement and chat would have been more beneficial ;)

Its great not having to carry water on a run!

This week is going ok so far, just another 50k to get through before my next rest day!

Finding my pace is really improving having stopped drinking 2 weeks ago, now getting close to my target paces on runs, still not convinced about cracking 1.30 at dorney next week, but you never know, I think I need to go for broke on the day and see what happens.

First full rest day yesterday (excluding 50 paces on the treadmill), run this morning was wonderful. Couple of miles jog into Richmond park, 3 miles fast, 3 min jogging, 3 miles fast, then 2 miles back home. New shoes felt like running on carpet. Aces!

Someone to talk to and pass water to you would be a massive help. I'm hoping to start long runs along the local cycle track with the other half on her bike.

7 miles planned for tonight over a hill and back. Hoping to keep it nice and easy to keep me fresh for a 7 mile xc race on sunday. Might have to use my new spikes before then so they're not obviously-brand-new clean when I show up. Though it's a handicap race and as I ran in road shoes last time i'm probably in for a chance!

Just been 4.5 miles in the new shoes before work: bit of shin pain, but it eased toward the end. They feel a bit rigid and clompy at the moment. Hopefully they'll settle in. If I don't get on with them I'll squeeze another couple of months out of my old comfy ones, even if they do let my right ankle splodge to the left.

Some of you may remember I posted about these a while back...

Well now the same has happened to my new pair...

Severely disappointed as these (and Inov-8 in general) are by far my favourite running shoes, but if this persists I'll have to go somewhere else (NB-minimus? Merell TG? ...), I can't afford and shouldn't have to go replacing shoes every 200km...

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So, I've been running for about three times a week for just over two weeks. Today I've got a cold and a cough. Should I rest and wait until the cough goes, or just man up and run through it?