Running

Sure that's right, and I used to do a hell of a lot of that stuff to get sub-40. Never thought I'd manage it again post-injury, so was v surprised to be hitting that pace on long distance training alone.

5 km today.
I can already run longer periods without puking.

http://nikerunning.nike.com/nikeos/p/nikeplus/en_GB/mapping/#/runs/490246371?sitesrc=PLiAPP_fbk_map

Has anyone done any trail/offroad running? Im thinking of jumping on the central line to epping forest (or if anyone can recommend any other nearish foresty areas) to try it.

5.22 miles tonight

including getting lost in East Dulwich. Just trying out different loops really.

5 km today.
I can already run longer periods without puking.

http://nikerunning.nike.com/nikeos/p/nikeplus/en_GB/mapping/#/runs/490246371?sitesrc=PLiAPP_fbk_map

must spread rep - keep it up!

If you're not puking, you're not trying hard enough.

Hobo - offroad wherever and whenever you possibly can - much more fun and less chance of impact injury. Just stay away from races I'm in, you fast fucker.

^ +1

Love running off road, Cornish coastal paths are best but the path round the outside of Richmond park is an acceptable, much closer substitute!

i cant do it right now-but isnt there loads of good training clips on the yootube,? we learnt loads from watching shitloads of swimming ones on that thread.
bunch of dumb runners or what

Has anyone done any trail/offroad running? Im thinking of jumping on the central line to epping forest (or if anyone can recommend any other nearish foresty areas) to try it.

obv never read anything ive posted...
youll get a good 10k circuit in at epping easy. start at the lodge and theres plenty room

I might have just asked Kids Company if I could run the BUPA 10k on their behalf......

I went for my first run in two weeks today and... there was no pain!!

Caution to the wind and I'm hoping to get 50 miles in this weekend followed by Pilgrims next weekend! :) If it flares up again I'll be off to the doc for a dose of cortisol (?) to tide me over until after the TP.

2nd 10k run in 2 days and my foot seems OK... not quite 100% but I think it's good enough to run on! :)

^ CSB!

Great news, hope it stays like that!

Pilgrims people won't let me in. Have to do some running on my own instead.

Anyone else doing South of England XC champs down in Brighton tomorrow?

^ thats a bit boring, you'd have thought some people will pull out last minute....

training this week has been really good, been told by my utmb'er friend i should add some recovery runs into my training so i did 3.5 miles and 7 miles on monday and friday respectively at a pace i don't care about just for the sheer pleasure of running, it's been an absolutely unbridled pleasure to be able to run what i know are utter junk miles.

Has anyone done any trail/offroad running? Im thinking of jumping on the central line to epping forest (or if anyone can recommend any other nearish foresty areas) to try it.

We can run together in a couple of months when I build up my leg strengh :-) right now I'm too slow.
I was thinking about Epping Forest, because I have to drive my daughter to Woodford Green to school every day anyway. Just need to buy some trail specific shoes - the ones I have at the moment are not only road ones, but also white (the only colour left on sale).

Advice for a newbie HRM user.

I've just got my first HRM, a Polar FT4. I set it up with the default Max HR (220-age) and went for a very easy 10k run. My average HR was 85% of the Max HR and the Max HR on the run was 93% (on a short steep hill right at the end of the run). The average %age seems too high to me, and I definately wasn't that near max effort going up the hill. This suggests that the calculated Max HR of 171 is too low? I've heard that the formula values can be out by as much as 15% to 20% and that it's best to measure it yourself.

So ... what should my target average HR be as a %age of Max HR for easy runs just getting in the miles (for someone just starting to get back into running after a break of a few years? And, how do I measure my Max HR without paying for an expensive session in a gym with a trainer? Any advice would be welcome.

220-age is often too low. Get your max by doing a few hill reps and then totally smashing the last one. That, or racing. Basically, you'll find it eventually through use without needing a proper test if you go hard.

220-age is often too low.

I easily go over 190 on an exercise bike. And I'm over 40.

HTFU carbo loaders!

http://sweatscience.com/how-many-carbs-do-you-need-to-max-out-your-muscle-stores/

http://www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/carbo-loading-is-it-key-the-day-before-a-marathon/article2309458/

Easy going 19km run today in 83min, felt like I could keep going and enjoyed a faster second half. Feel a lot better than I did on Thursday eve, when I battled to run 8km at a 'recovery pace'. I think that swimming every morning is helping stretch out tired muscles.

I went for my first run in two weeks today and... there was no pain!!

Caution to the wind and I'm hoping to get 50 miles in this weekend followed by Pilgrims next weekend! :) If it flares up again I'll be off to the doc for a dose of cortisol (?) to tide me over until after the TP.

Ran with a friend today who told me how he ran the 'last' 40km of the Comrades Ultra Marathon in South Africa using suppositories and was unaware that his small toes were curled up under the outside ball of his feet until after. He apparently peed blood for three days.

The closest I've come to using a 'substance' in a race is from when I was giving up cigarettes and I ran a marathon chewing copious amounts of nicorette gum, sugar free ones though, but still looked forward to every new reload of gum.

^^^^ and ^^^^^ thanks - looks like I need to start doing some hill reps then

Easy going 19km run today in 83min, felt like I could keep going and enjoyed a faster second half. Feel a lot better than I did on Thursday eve, when I battled to run 8km at a 'recovery pace'. I think that swimming every morning is helping stretch out tired muscles.

no doubt swimming sorts out trashed legs
hill reps are foundational too
cant wait for my run tommorrow

I went for my first run in two weeks today and... there was no pain!!

Caution to the wind and I'm hoping to get 50 miles in this weekend followed by Pilgrims next weekend! :) If it flares up again I'll be off to the doc for a dose of cortisol (?) to tide me over until after the TP.

Mine is barely troubling me at the moment- my run the other day was fine, I'll be going out tomorrow as well.

It's funny, sometimes they'll almost vanish, just to come roaring back again at some point.