Running

Unfortunately when you apply the rough science of 220-age you're on a path of diminishing returns re % of HR max as a target.

Once I race again with hrm I'd expect to hit 95%+ of 220-37 in 5k & 10k races, but only towards the finish.

I guess I'm not communicating what I mean very well- my target is not "have the highest HR in the world".

All things being equal, if I could run 4 min/km at 120 bpm that would be great.

What I am finding limiting, and purely in comparison to the bike, is that I'm not encountering a lactate limit when running- it feels like I should be able to run a lot faster than I currently do before hitting that, but my HR calls time on the effort before it feels like it should end.

Ultimately I am filling this thread with ceaseless whinging about a physical limit I can do nothing about, it's just annoying that I have this limit in one sport and not another.

The point that everyone else is making, is that its not an insurmountable limit.
Just one that won't change overnight, or even necessarily that quickly.

Be patient, train hard, and don't expect miracles.

Speaking of which, I went 'running' in my vans trainers (warm up in the gym) , and seem to have caused the old injury I got a long time ago on the top of my foot.
Painful, but not anything serious. Stupidity though.

Dammit - I think what you're describing is normal though?

Totally normal.

Dammits LTHR is already high though. So the only answer is to get more pace out of the same HR, which would point to efficiency.

But then I reckon 4:30min/km for 10km is pretty fast already.

I've entered a 10k a month for the next few months (though the December one was a disaster and I missed the January one as my grandpa was dying) and the next one is this Saturday in Richmond Park. I've convinced my best friend to come to cheer me along and we have plans to go for brunch afterwards. I'm really looking forward to it.

Except… I thought it was a bit weird that I hadn't received any emails about the event yet, so double checked and I haven’t actually fucking entered it. And it’s full. What a dick.

What can I do instead?

watford half marathon on Sunday?

wrong distance and a totally different part of town. but never mind.

The point that everyone else is making, is that its not an insurmountable limit.
Just one that won't change overnight, or even necessarily that quickly.

Be patient, train hard, and don't expect miracles.

Speaking of which, I went 'running' in my vans trainers (warm up in the gym) , and seem to have caused the old injury I got a long time ago on the top of my foot.
Painful, but not anything serious. Stupidity though.

Don't warm up for weights by running. Warm up by doing the lifts with no weight and then work up to your working weight.

Just entered the Hampton Court Half on the 23rd of Feb.

At this rate you'll have to join team vomitparty with me and tibbs neil.

Is going to be a good run. I hit 15miles on my long run next week so should be nicely prepared for it.

No New Friends (Explicit) - YouTube

Was about to enter Hampton court just now then realised I'm in Scotland that week. I am disappoint. :(

watford half marathon on Sunday?

wrong distance and a totally different part of town. but never mind.

I would, but I'm doing a half the following weekend. It would probably be silly to do two on consecutive weekends, right?

I would, but I'm doing a half the following weekend. It would probably be silly to do two on consecutive weekends, right?

If you are aiming to race them both hard then yes, daft idea. However, you could take one at a training run pace (canny expensive training run though).

Race the flatter one and use the other for mileage?

Hats, how about this, Regents Park?
http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=78272&ms=

I would, but I'm doing a half the following weekend. It would probably be silly to do two on consecutive weekends, right?

My first 2 halfs were on consecutive weekends having previously run 15miles for the first time the week before. I was a wreck afterwards but it did feel like a great achievement.. Was faster on the second one too...

Juanito, I think you're right, it's an expensive training run, esp with travel out to Watford too. However I will hold on to the idea that someone thinks I can "race hard" - current running pace seems to be fixed at around "slothlike saunter".

Jamie, while this may break the rule I have set about racing (or indeed, going) north of the river, this looks like the best option. I shall see if my best friend will change her cheerleading duties to the following day.

But then, edmundro throws this ^ into the mix. I would quite like to feel like I'd achieved something great. Hmm.

Regents Park is fully booked :( What's with all these keen beans running in all of the races? Don't they know running is rubbish?!

I didn't run for over a month afterwards so can't say I'd do it again in a hurry. I wasn't training properly though which didn't really help. I've been running that distance every saturday since christmas though so it is possible. Running 13miles and not getting swag at the end is a massive let down now...

Oh, and I'm certainly no racer....

Don't warm up for weights by running. Warm up by doing the lifts with no weight and then work up to your working weight.

I don't really do freeweights in the gym- have never really been into it. More circuits and stuff, but they have kettleballs and other useful things I don't have at home.

Did a 5k on the treadmill today as a warm and set the speed for 3:52/km after the first km. It was quite alright tbh (had it on the 'rolling hills' setting for some sort of variety). May experiment, but I wished the entire time that I was outside- but it was convenient as a warm up for my circuit set and a swim.
(was in my Vans again- I don't learn from mistakes it seems).

Watford half is a good run albeit not fast. And the fuckers cancelled due to snow the other year. I love racing in the snow:

(that was carnethy 5 in '09)

That looks great. Where is this years snow? It had better snow.

^ austerity winter, innit.

Yeah be good to get one race in snow this season. Love the forest in snow

Anyone else do the Southern XC Champs on Sat? The Parly Hill Passchendaele was in full effect, muddiest race of the year as usual. And on the last lap, that thunderstorm hit. Feel sorry for the slowest guys, who bore the brunt of it.

I got round v slowly, had to finish as needed to pick up some points for the club, but am not popular with my back. More downtime beckons. le sigh

I turned up. I don't own spikes. I ran in New Balance 110s, which are lightweight offroad shoes. It didn't go well, at all.

is lower shin down to front of ankles pain normal from starting running (i've never done running before really)

i ran for 20 minutes today and was fine everywhere but could barely stand up afterwards from that pain