Running

^ cheers, adrenaline for the first 7km, bloody mindedness for last 3.

wasn't nice when race mode wore off, but 4 pints & some champers helped.

differently sore today, not bending much at all. hope it's right again for race the train 10k in august.

bloody nips you say?

been there, done that, got the bloodied t-shirt to prove it.

I'll add that to my saved searches.

In the mean time what can I do to raise my maximum HR?

Regularly work at high intensity. Progressively make it harder.

It doesnt really matter what you do, find an activity that shoots your heart rate right up. This could be flat sprints, hill sprints, skipping rope, circuit training, barbell complexes, explosively throwing a sandbag in the air, sprinting on a bike, boxercise, zumba class etc...

Anything that gets it up. Will do.

Find a variable to increase each session. A good one is rest periods between "bouts" of whatever activity you are doing. It is also good to choose an activity you are already competent in. Dont go into the weight room for the first time trying to work on your heart rate. But if you already regularly lift weights (powercleans, squats etc, pull ups) these can be a good choice. Otherwise stick to running/bike work etc..

By reducing rest periods, you will be increasing the stress on your body forcing it to adapt. Your heart and lungs will need to work harder each time to keep up so changes will occur in efficiency, this may include a higher maximum heart rate but more importantly other stuff too like how well your body can use oxygen, your lactate threshold, lung capacity, breathing muscles, more mitochondria/organelles and shit in your muscles making them better at using energy.

If you do it right, you will find that your heart rate actually stays LOWER than it did before because your cardio-respiratory function is more efficient. This is what you want. You will still have a higher rate capacity for when you need it, and you will need to keep training at high intensities some of the time to maintain it.

I've been run training 8yrs and not increased my max hr

what I have done (when fit) is improve my pace for a given hr. 34yrs old and I ave'd 177 bpm, max 194 bpm for 43min 10k on Sunday, similar to when I ran 36min 10k in 2009 off more consistent training.

in other words, don't worry about it (just go faster). ;)

Black shirts FTW

Shit, am I allowed to say Black on this forum now?

shirtist

So I just did 5k in the rain. Came home with my first bloody nipple. An affliction I did not know even existed a few months ago.
It's more like puss with a shade of red to it. Do I get some sort of runner's badge for this?

Rain? Pissweak. I'd bleed through my sweat-soaked shirts running after a turbo session.

I've been run training 8yrs and not increased my max hr

what I have done (when fit) is improve my pace for a given hr. 34yrs old and I ave'd 177 bpm, max 194 bpm for 43min 10k on Sunday, similar to when I ran 36min 10k in 2009 off more consistent training.

in other words, don't worry about it (just go faster). ;)

Ok, that's what I want to hear- no more worrying about it from me.

I hope to crack out a 45 minute 10K at some point this year- with no broken toes, on the day that I feel like doing it.

Chapeau!

Rain? Pissweak. I'd bleed through my sweat-soaked shirts running after a turbo session.

Never had it while cycling. Be it a century, or days on end of riding (I've gone touring for a couple of weeks without any nipple pain). It's a running specific thing for me. I don't know if this is an interesting fact or not.

No, this was running too. It was a brick session. Turbo in the shop then out for a run.
Greased nipples ftw

Never had it while cycling. Be it a century, or days on end of riding (I've gone touring for a couple of weeks without any nipple pain). It's a running specific thing for me. I don't know if this is an interesting fact or not.

Upper body is canted forward cycling, and you are not jiggling up and down constantly.

It's very much a running thing I think.

The constant jolting effect of running can be fecking destructive given time, and a little extra weight from rain.

I've lost a toe nail, worn 1/2m long cuts into my legs (from hem of RonHill bottoms, still have scars), worn the ends of my nipples clean off, self eppilated my under arms, and chaffed my inner thighs together untill the blood formed droplets that ran into my shoes.

Lycra is your friend.

once ran in gorilla suit without lycra shorts... imagine a 40 minute carpet burn on each thigh. yuk.

Upper body is canted forward cycling, and you are not jiggling up and down constantly.

It's very much a running thing I think.

unless you're wearing one of those;

That how I got chafing.

Feck running in fancy dress. Sounds like hell.

I'm no stranger to carpet burns though. I play contact rugby on astro turf.

eventually, we all will.

I just ran 5 miles without stopping for no reason whatsoever simply for feeling like it.

can't tell if it's good or bad, all I know is that I didn't want to stop, feel quite slow though.

http://www.mapmyrun.com/routes/view/42431598

Where is a good (cheap) place to get arch support orthotics online?
High street is a bit useless... unless i go round nicking those little pieces of foam that come with nikes.

I just ran 5 miles without stopping for no reason whatsoever simply for feeling like it.

can't tell if it's good or bad, all I know is that I didn't want to stop

I've got The Great Scottish Run (aka Glasgow Half Marathon) on September 4th.

Boots, bergen, beltkit, beast mode.

Is it weird that I prefer running in the winter?

I get that when I was running on the cycle lane.

I can bend my toe again, still painful but now a couple of weeks of scrunching up tea towels with my toes (try it!) should get me to Tywyn with a chance of beating the train over the short course 10k race.

Reading "feet in the clouds"... Fell Runners = Hard Nutters

just run my first 8k, had more in my legs but not much, and didn't want to over do it and mess my knees up

lower calfs feels plenty tight, don't think they'll like tomorrow

fuckin a!