Running

Just did a run. I'm shocked. Gentle 11 min mile with GF as a warm up then 3 more at sub 7min at fairly easy effort. Pond near my pad measure up at exactly 1 mile round, which is handy.

I could get back into this.

Ran to Dulwich Park, round the outer track anti-clock, then inner track t'other way.

3.3 miles in 30 minutes.

I am officially the slowest man in South East London.

Sunday, Marathon, Brighton. *gulp

Quite looking forward to it.

Very much enjoying the eating part.

Sunday, Marathon, Brighton. *gulp

Quite looking forward to it.

Very much enjoying the eating part.

Snap, think the eating might be a bit easier than the running unfortunately

i hate it i hate it i hate it.

^it's not getting any easier.

Does it ever get easier?

Regent's Park runners - I don't care if you think your ifuckingpod makes you invincible.
Look before you barrel across the road you pricks.

#formerrunner

and now you'll have lost a good couple of minutes :(

/talking from experience :(

I had a fantastic run on Sunday. bright sunshine!

Did 15km, but felt like could have done loads more. Same trails as always, but without the energy sapping snow, and the need to jump over ice pools. Going to see how many events I can fit into what seems to be an constantly shrinking summer season.

back to the old running grindstone, managed to get to the park and into the bright sunshine yesterday and ran walked my 3k loop, had a bit of chest wheeze thing going on after london to cambridge ride, so was abit cautious as i didn't want to aggravate my bronchitis, but a couple of hits with the inhaler and I was fine. Just got the really sore left calf again, going to keep stretching it out, but it feels like one big knot back there.
Running Friday morning, and then again on monday as I've got tweed run and the london classic to do on the weekend..
With the weather so nice I'm actually starting to form an attachment to the slow shuffling jog I do round the park..

No. It just gets a bit faster.

I spent years grinding out 5k, 10k and 21k runs at a persistent 9.5kph - 10kph - With no improvement.

Then I discovered that varying the intensity of my runs, and doing runs of varying intensity (intervals / fartlek / pyramids etc...) and I've take 10 minutes off my 10k and almost as many minutes off my 5k in 3 months.

To reward myself, I haven't put on my trainers for 3 weeks.

Ok, will try this.

back to the old running grindstone, managed to get to the park and into the bright sunshine yesterday and ran walked my 3k loop, had a bit of chest wheeze thing going on after london to cambridge ride, so was abit cautious as i didn't want to aggravate my bronchitis, but a couple of hits with the inhaler and I was fine. Just got the really sore left calf again, going to keep stretching it out, but it feels like one big knot back there.
Running Friday morning, and then again on monday as I've got tweed run and the london classic to do on the weekend..
With the weather so nice I'm actually starting to form an attachment to the slow shuffling jog I do round the park..

Just remember that cycling hardly works calf muscles. This is good if you think its injured and want to rest it. But bad if your trying to build strength there. You can of course make a point of using your calfs a bit while on the bike. By pedaling from the ankle.

^it's not getting any easier.

Does it ever get easier?

Start really slow, and build up slowly. Then do a faster section near the end. Preferably on a slight downhill.

Best chance of a bit of 'runnners high'

Smallfurry, pretty sure its not injured, just not used as much on the bike as you say, it eases with stretching it just means that I hobble about like an old man for a little while. More running should mean it goes away. Just a bitch to feel it knotting up as I run..

Then I discovered that varying the intensity of my runs, and doing runs of varying intensity (intervals / fartlek / pyramids etc...) and I've take 10 minutes off my 10k and almost as many minutes off my 5k in 3 months.

+1zillion.

Go to a track and so some pyramids. They are horrible, but will make you faster.

Another one that helped me was 10 mins 'race pace', 4x400 Hard (20 sec rests between laps) - 2 minute rest - 4x400 Hard (20 sec rests) - 10 minutes 'race pace'

The second 10 minutes will be weird because you will be flying.

It really helps make you faster, pushes your LT up.

Smallfurry, pretty sure its not injured, just not used as much on the bike as you say, it eases with stretching it just means that I hobble about like an old man for a little while. More running should mean it goes away. Just a bitch to feel it knotting up as I run..

What calf stretch do you do?

Have you tried the one where you step off a kerb?

i hate it i hate it i hate it.

posted thi sin a fit of pique after a pitiful performance running to work this morning. had to stop twice and generally felt shit.

decided to to stop sulking, htfu and run home as well. so i did. like a boss. wasn't that quick but it felt so much better than this morning's stiff, dry-throated shuffle fail.

hope there's not too much leg work at swimming tonight. if i keep this up i'm in real danger of finishing the tri and maybe even not being such a doughy love-handled chump anymore.

am experimenting with comedy podcasts as running distraction. quite enjoying collings and herrin at the moment.

2miles tonight, it isn't my lungs that hurt its my legs, Would I be stupid to try 5 miles next week or is it better to build up?

build

One of the advantages of being teetotal. Pub = hydration.

I have the answer when around pissed people in pubs trying to buy more drink,
"no thanks, Im perfectly hydrated as it is"
they laugh (because theyre pissed up and drunk on booze)

build

I thought so, I have been running from mine to victoria park and round the small section then back, I wanna add the big section to my run but its more than doubling it. I will add it in sections.

I am debating my next running shoe purchase. Nike Free Run Plus or New Balance Minimus.

Hmmm.... I really like the Nike Free Run 3.0, solved a lot of problems for me, but I can feel they are lacking a little bit in the support department for my running style. Im reasonably light on my feel, but still strike my heels. I need a bit more coosh, which those two options provide.

What calf stretch do you do?

Have you tried the one where you step off a kerb?

que? what is this off kerb calf stretch of which you speak?

i do this one, which i find eases off the knot nicely..

please note not a picture of me..

I am debating my next running shoe purchase. Nike Free Run Plus or New Balance Minimus.

Hmmm.... I really like the Nike Free Run 3.0, solved a lot of problems for me, but I can feel they are lacking a little bit in the support department for my running style. Im reasonably light on my feel, but still strike my heels. I need a bit more coosh, which those two options provide.

Do this.....
http://www.runnersworld.co.uk/kit/runners-world-shoe-finder/2703.html
....and buy some proper running shoes.

Although, I cant talk, as I'm trying to buget for some 'cloud surfers'.
Fecking 'cloud surfer's mate.