Running

I mean sounds like a cracking run, but for me if I did an 18km walk on a rest day - my legs wouldnt recover at all!

No, sorry was a bit jumbled. I was asking for advice on running on badly rutted trails caused my very wet churned paths quickly baking in the heat

My experience of running off road is decidedly limited, but I've never felt a rolled ankle to be that much of a risk on uneven ground precisely because I'm concentrating on where my feet go. It's a sudden and unexpected lump or hole on an otherwise flat surface which I've found more of an issue.

I’m sorry to say that I don’t think that there is much advice other than experience. I do the vast majority of my running off-road and I think this has contributed to good lower leg strength and stability (so maybe that is something you could work on?) and I echo other sentiments that I can now feel my ankle beginning to roll and instinctively shift and adjust my weight to avoid an injury.

I definitely recall times when I was less experienced off-road when I dreaded the dry ruts and there are still sections that I run gingerly (like coarse ploughed fields that have dried!! Or some of the rock gardens when I was running in the lakes last year). So I guess my only advice is to run more off-road and take it cautiously on any areas that you feel are sketchy, with experience you’ll improve but as with everything don’t rush things.

Oh and maybe a slightly higher running cadence, sort of like skippy tippy toeing across the stable bits?

When I run with an external hr monitor strap connected to my Garmon forerunner235, is the homescreen with the hr chart displaying the data from the onboard optical wrist hr monitor, or from the hr strap?

Looking at the charts, the max hr for the activity vs the max hr for my daily stats are different, so I guess the display is showing the data from the optical sensor. Maybe the data looks different as its sampled less frequently?

Only asking as my hr flew up to very high (190+) midway through my gentle run (around 6/km, I'd expect maybe 150bpm) today. Thought you it was the hr strap playing up but now I'm less sure.

I've got a 935, but on mine, if the chest mounted HR strap is connected then it should always prioritise chest mounted data.

Ah! yeah I know eactly what you mean I've been struggling with that around where I am too - pretty tough on the feet. I've never actually rolled my ankle running (touch wood), though I feel it move towarrds a roll very often - if that makes sense. It always stops before it goes too far - which is often enough to alram me, but never enough to actually cause any pain or damage. I suppose maybe my bad advice would be to trust your ankle stability and just run smoothly.

Mine seems to think my cadence is my heart rate on some easy runs. The watch that is - not with a HRM.

Re: ankles and running off-road... The 4+ times I've sprained mine have all been on roads or proper paths, but I think I concentrate a lot more when running off-road (if the look on my fave in photos during races is anything to go by) whereas I'm in a daze the rest of the time.

The day long charts (or last 4 hours plot) show points which are 2 minute averages, so really high spikes won't be shown. They will be shown on the activity related things as those are per second values.

Good info, thanks.
Sat at my desk now with hr-strap on (careful hyphen placement) and I'm apparently at ~170 bpm, watch is on my desk, not my wrist. Just ended the 'activity' and the ~170 is reflected in the 4 hour plot.

Maybe relevant/helpful to recent fuelling chatter:

https://www.overthefells.com/post/how-to-eat-and-run

I went out for a walk to a local park with my daughter to get some exercise (and chuck a tennis ball about).

The activity (yes I recorded it, I'm going for the "15 hours of walking in April" Strava challenge) shows my HR going up to 135bpm and there's a 90s period where it's 120bpm or over.

The 4 hour screen on the watch shows a maximum of 119bpm in the last 4 hours.

The "daily summary" page on the GC website has a maximum of 113bpm on the graph.

@Tenderloin you'll just get used to it naturally.
It takes a few runs but the mental exercise of the changing step pattern and varying cadence makes it so much more fun than just tarmac.
I'd trial a few shorter before the bigger one, as it is just a little bit more tiring, but perversely it can feel like you're running faster.

Becoming 10000% a Nike fanboy but the new Pegasus 37 look fire.

So this happened to my Vaporflys - Nike originally said that the shoe was only good for 250miles. They’re now saying that to prove it’s a fault I have to take them into store, which is great considering they’re all closed. All pretty annoying.

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Ooooh seen this on insta.

Also seen a lot of returns for turbos being approved for this.

Nice black nail.

How often do you guys take a week off/week doing really easy runs?

Running 80:20 has meant I’ve not felt the need for time off.

Otherwise I take time off when I feel I need it.

pretty much every week.

sad but true

Until lockdown I had a day off a week. Since lockdown I have been running every day.

I misread that. I rarely have a week off or week of really easy running.

How many times a week do you run on 80/20?

For anyone interested I got the sizing sorted for the Inov8s - I ordered a pair of 10.5 and 10s because I though the 11s just felt so damn huge. Turns out 11 is def the best fit - in the 10.5s I could get my toes to hit the end of the toe box.

The super roomy toe box threw me off in a big way. But the fit is actually great now I'm used to it. Zero drop on the other hand is going to take a bit more getting used to - my calves are on fire!!!