Running

nice one, I've been meaning to get my run group to do these for ages so I think that's the next three weeks sorted probs do 8 then 9 then 10.

Thanks! Yeah, I'm going to try and increase the reps, and then halve the recovery period, which is currently 3:30.

the recovery is supposed to be equal to the reps...

I may have to make a standard one for my session as we'll have anything from 2:40 ish to 4 minutes!

the recovery is supposed to be equal to the reps...

aintnobodygottimeforthat.jpg

Mine specifically aren't Yasso 800s, which is why I only have 90s recovery (walk) between them.

I think there are good arguments for getting the recoveries down shorter than the reps. First off, as a marathon predictor Yassos tend to be a bit optimistic (for most people, but it obviously varies). Also, forgetting Yasso for a moment, 800 reps are good for improving aerobic capacity, and the shorter you can get the recoveries, the higher proportion of time you're working at/close to VO2 max. We tend to do 8/10 x 800 with 200m recovery on the track, which is not strictly timed but tends to be ~ 2 mins with a slow walk/jog recovery.

It can be difficult if there are a few runners of varying pace since the faster ones will get longer recovery. You can always improvise with some runners doing fewer reps, or throwing in the odd 600, etc.

I read it as though you have a time in mind (in my case 3min 30sec) per 800m, and then a static recovery time (3:30) regardless of how quick you do the rep.

Oof! Feckin' Arctic blast of wind nearly had me canning the session, but I ran quick to keep warm. 20 laps continuous tempo on the track, 5 "miles" (1600) in 5:37 average. (Or 10 x ~2:48 Yassos with zero recoveries.) 11 miles total. Felt light headed when I got home (frozen head?) so had an emergency slice of bread and jam before a hot shower.

@Pifko anything within 20.minutes either side of a 3 hour marathon should do you. Don't beat yourself up

Clubmates Spine Race attempt ended today when they moved his next checkpoint cutoff from 8pm to 2pm, looks like he arrived 6pm ish so game over. 6 others in the same spot.

Hoping he'll turn out for club XC tomorrow now instead.

@user49586 is on top of Windy Gyle, in waist deep snow conditions right now. There's 2 other competitors in the same spot, the final folks to move on from the early closed CP. Good luck for the run-in tomorrow :)

It has been a compelling week dot-watching, bring on 2017.

I'm back at it, shod this time. Weird shoes though, so that's something. I've been building up over the last month and ran an easy 10k every other day this week without pains or injuries, much better then when I was running barefoot.

I'm thinking of running the Eindhoven Marathon in October, should be a decent goal to work towards. Would be my first, might see if I can find a half marathon to run somewhere in May / June, as a benchmark at the start of a real training program.

Is that a Vapour Glove? How are you finding it. I'd been wondering about getting either some "barefoot" Merrells or a Vibram.

Yup! I'm liking them, it's like I'm wearing nothing at all. I think they're the closest to barefoot you can get, barring huaraches or actually running barefoot. Which is nice if it's what you're looking for, but if it's your first go at the whole minimal thing they might be a tad extreme.

I have some Saucony Kinvara which are 0mm drop and from their "Natural" range so not quite barefoot but saw those a few days ago and fancied trying them for softer off road running.

http://www.grough.co.uk/magazine/2016/01/16/spine-race-runners-help-hypothermic-walker-to-safety-on-border-ridge

Blimey.

No such drama at xc. Though realised I need prescription running specs so I can see on the rooty muddy bits, costing me 20s+ per lap I reckon.

Though realised I need prescription running specs so I can see on the rooty muddy bits, costing me 20s+ per lap I reckon.

Optilabs are good. I've got a pair of their Rapide glasses for cycling (also good for running and skiing) and I'm about to order a new pair (last ones are 9 years old and my prescription has changed somewhat), this time with photochromatic lenses (to look like a complete cock in dim light). That and a new pair of prescription swimming goggles too.

softer

As in on softer surfaces? I guess they could work, but you'll feel every rock and sprig under your feet. And they're not even remotely waterproof, I wear them sockless because I prefer my feet to get wet directly instead having wet socks.

Ta, also been pointed towards rx sports who can do some lenses for my existing non-prescription Oakleys. Might be pricey tho.

There are other places on the Internet that are cheaper if you've got a relatively normal prescription (roughly the same in both eyes, not too much astigmatism, etc). I can't go for them as I've got odd dodgy eyes.

astigmatism

That'll be me. Pricey option only no doubt. Gotta sort a test first not been done since 2010 and my right is noticeably worse, hoping work will contribute to test as I use computer for large chunk of day etc.

astigmatism

That'll be me.

It can't be worse than mine: Right eye is +0.75, -5.50, 85, down from +2, -8, 60 of five years ago, left eye isn't so bad at -2, -3.25, 90. All thanks to bilateral keratoconus.

£50 for swimming goggles and £150 for the Rapide sunglasses.

Just had mine retested at Boots. Eye test was free because I bought new glasses after the test and they also had a £20 off promotion, so £90 for new glasses (£50 frames, £60 for thinner lenses given my prescription, and the £20 discount).

15k run this morning along the towpath to Mortlake and back through East Sheen Common and Richmond Park. Lovely frost and snow everywhere. Earned the pub lunch I'll be having later.

Don't know my numbers but not needing as much correction as yours. Run sounds good, hoping to get 30mins around the orchard and mersey path in a bit.

401 consecutive marathons anyone? http://www.the401challenge.co.uk

Oof.

Currently plotting various routes which I need for my long runs (16km, 19, 21, HM, 23, 24, 29, and 35km).

not loving the paces in my next block of run training, targeting a sub 1:25 half at Wokingham (it was my only target I didn't achieve last season) got 5x1KM repeats tomorrow at 3:25 per km with 1 minute recovery, then 2x10 minutes at threshold and then 17km negative split run at 4:12/3:58....

looks undoable to me at the moment, especially when combined with my bike and swim training load, but I guess I'll see once I start!

Currently plotting various routes which I need for my long runs (16km, 19, 21, HM, 23, 24, 29, and 35km).

Ouch. I'm up to ~26km at the moment. Longest and furthest I've run for - Had to resort to a few run/walk's nearer the end...

Do you go for flattish routes? I've got a 7mi beach promenade with amazing views to use on my doorstep, but I tend not to use it extensively as I need a few hills for motivation and so that my brain doesn't switch off with the slow long-distance pace.