Running

Sutton Park Midlands relays always made me barf, uphill drag finish past club mate supporters shouting encouragement created the perfect storm.

After about 4k on todays run my tibia started hurting. I tried for a while but walked back because I didnt want to force it. This bad?

sensible to stop. try R.I.C.E then see how it is in a couple of days.

Physio recommendations for someone who has knee issues running?

bluerip00 on here is our tame sports physio (based in moorgate iirc) he specialises in cycling but either he might be able to help still or i read on his website there's a guy who focuses on running in his practice as well.

I've used him before. Thought he preferred proper sports.. :)

#taintedphysio

Not really following any plan, I tried some intervals today. 2.5 km warmup and warm down at 5 min/km with 3 x 3 minute intervals at approximately 3.45 /km pace. I was blowing very hard and blew up on the last one. Given a 10k of circa 4.35 / km pace, should I expect a faster interval pace?

Absolutely soaked through to the skin, numb toes and one ear actually full of water (happened to the other ear last week).

Perverse, but loved it.

I've used him before. Thought he preferred proper sports.. :)

#taintedphysio

I've been using this lady for a while and she has been very effective: http://www.energylab-bts.com/brunner-mtr/

Can someone point me towards a chart or the like for running targets for different abilities and distances. I run for 30mins and compare distances rather than running a set distance and timing it. My PB is 6750m in 30mins but I usually average about 6200m.

Thats kinda the wrong way around. This link gives your predicted times for different distances, based on a given performance.

http://www.mcmillanrunning.com/

If you're thinking about a chart with different abilities across a cross section of runners I dont really know of one. I know Coggan does cycling performance charts. But I havent seen a similar thing for rnuning.

i'd also base it on an organised event time if you can, that surge you get from running in a pack is very hard to replicate in training. during my initial training phases I've always knocked minutes off my training run times when I've signed up to a proper organised race/run.

I'm using the hansons marathon method which uses a chart similiar to the one smallfurry posted up. where it gives estimated effort based on performance over other distances, it's based on a formula so I don't see why there's not a calculator that lets you specify your own distance to check against.

In other news, managed my first ever run commute home last night, 10.5miles door to door.

my workout was a 5 mile tempo @ MP (8:20m/mi) with a 1-3mi warm up and cool down, so I did 2.2mi warmup and the cooldown was from when I'd finished my tempo to home (about 2.8mi).

Just before I left the office another pair of running shoes I ordered arrived, Nike flyknit lunar1+. So of course I just threw them on and got on with it.

fucking hell. I love these shoes. the cushioning is just about perfect, the upper makes it feel like there's nothing there at all, they're pretty light and even over a fatigued 10mi didn't punish me for any mistakes in my running form (so much for the over-pronation needing stability shoes).

the one niggle I have is I got my first blister on the back of my heel suggesting I haven't laced them properly yet but hopefully I can rectify that as I feel these or the flyknit lunar racers may end up being my marathon shoe now they're that much better than the other shoes I have tried.

Pretty sure theres one that goes both ways. Too lazy to go all second level google on it though.

Without going into a soppy rant about it. I'm loving running at the moment. But I've also quit rugby to focus on doing cycling events.

Both kids will be doing proper swimming course soon, and I plan to join them to learn technique.

I'm 39 in the summer.

This is all very predictable.

Confessions thread>>>>>>>>>>

Just before I left the office another pair of running shoes I ordered arrived, Nike flyknit lunar1+. So of course I just threw them on and got on with it.

fucking hell. I love these shoes.

n+1 applies to running shoes as well as bikes.

My sports shoe rack is as well stocked as my wall bike racks. :)

i'm currently googling another pair, as they're on sale at the moment but probably wont be when I need a new pair in march.

I reckon some 3mm drop Roclites could be my next shoe purchase.

Should stock up on Skoras too though. Come up on sale occasionally, and they fit me really well.

For lack of other places to put this due to poor performance in a power test on Wednesday I decided to have two days without exercising. It's driving me nuts!

I keep trying to think of ways to do stuff that won't stress out my heart or muscles too much.

Swimming isn't technically exercise, right?

You don't get better when you train. You get better when you recover*.

*paraphrasing

Swimming definitely isn't the loophole in this case... But some very easy swimming could keep you moving and improve recovery..

You don't get better when you train. You get better when you recover*.

*paraphrasing

so a hangover is really just my body getting better at drinking?

Yep

For lack of other places to put this due to poor performance in a power test on Wednesday I decided to have two days without exercising. It's driving me nuts!

I keep trying to think of ways to do stuff that won't stress out my heart or muscles too much.

Swimming isn't technically exercise, right?

Your W/Kg was very good.

I'd go to the gym. Do some core work, and some stretching. All at a relaxing pace.

Correct answers have some rep, I love internet wisdom, the right answer always appears eventually!

^ infinite monkey theorem?

swimming uses almost every muscle in your body if you're doing it properly. stretching is a good idea