Running

Ive found a minimum level I need to be at - gym once a week and do leg & core stuff, and stretch 3 times a week, otherwise bad things happen. Maybe its the same for you - just need to find the minimum amount you can get away with!

I feel like I'm getting closer to a 20 5km at palace parkrun. I'm 35 seconds off 19:59.

Is it better to go harder on the down hills or the uphills?
35 seconds.still feels like a lot.

7s per km, get about 30 metres up the road each km at a rough estimate.

What are your km splits like vs the profile? It might be a case of toughing it out after going out slightly harder, or dial it back a bit in the first km then push on to finish faster.

If not already doing so, gettting out for 90 mins every Sunday at low hr zone for 3 months+ and you'll probably find it'll magically tumble to sub 20 off the base you build.

Downhills definitely
Speaking from my recent xc races. Everyone goes up at a similar speed, if you can let gravity take over and just get your feet turning over quickly, you can really gain on the downhills.
Better yet, go somewhere flat

My local track has a decent descent

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I've sneaked under 20 at Dulwich (flat). I'd like to be honest.

Edit: better try harder on the downs...

Some sort of Escher corkscrew

Felt a bit more uphill at the time, to be honest.

Another track marathon this Sunday, three hours anticlockwise, then they change the direction. Christmas tunes blaring the whole time. The course record is 3.45 which I would be confident of claiming, except my faster mate is also running

Did my final training today, 65 mins of pushing a trolley around Sainsbury's listening to Christmas hits.

Feeling fully prepared

Sounds ideal. Good luck

I got this a couple of years ago, mostly as a replacement for the 15 year old, similar carhartt jacket my mum gave to a cash for clothes shop 🤬

I'm considering using it for running as it's Gore Tex Infinium lined. It'll also look extra "steezy" in the hills. 😂

Will see how I get on.
Anyone use a non running specific jacket for running? As long as it's lightweight and water resistant, it should cover most bases.

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Another wardrobe conundrum: holy socks. I've had a set of Asics Novablast 2s now and really enjoy running in them. But there's a catch – they're eating my socks like moths coming off hunger strike. The issue is over the big toe; I've tried keeping that nail well trimmed and am lacing them locked around the ankle but still they wear a hole through about every 10km: a terrible economy that even a bumper Christmas sock haul won't remedy for long.

Short of completely changing my technique or just not using the shoes, a couple of options spring to mind: 1) embrace the holes and keep using the holy socks rather than shooting through fresh sets; 2) if somebody knows of socks that are more robust in the toe box then these could be a good option.

I generally like my shoes to fit quite snug but these are by no means too small otherwise I doubt I'd be able to do 20k in them. I've noticed that they accumulate quite a lot of water flicking up around the toe so that they are clearly damp here. I don't have this issue with the other couple of shoes in my rotation so am inclined to put it down to the shoe rather than how I strike.

Any bright ideas (and even a few less orthodox fixes) will be appreciated.

Try some cheap as chips More Mile socks. Mine have been indestructible for well over five years.

The elastic tends to get a bit loose but I've never had a hole

https://startfitness.co.uk/products/more-mile-london-3-pack-running-socks-black

Kinseology (spelling) tape? Either on the toe, on the sock or inside the shoe?

I reckon you might melt in that. I've got a Soar jacket that I rarely wear because it's too hot.

My go to outfit is base layer vest, t-shirt, merino arm warmers and either shorts of tights depending on the temperature.

The hilliest I get is up and down and around Box hill several times.

If it rains I just accept I'll get wet. I don't really get cold until after I've finished

If it’s goretex and waterproof it won’t let the water in but won’t let it out either - so you’ll marry in your own juices

Two pairs of socks?

Haven’t been able to run for two weeks as been down with a cold/flu today is the first day of feeling normal. Going to go gym instead and then hopefully tomorrow ease myself back in

Got a bit excited and tried to match my 10k PB out of nowhere this morning. Died with a stitch after 8.5km but it felt good to open the taps. Have a decent 5k time now to set my pacing.

How why stitch?

How why stitch?

Lactic acid in that area? Usually food or breathing related. I change my breathing 'foot' and it often fixes it.

The current flavour of the month theory about why stitches occur is fluid in the stomach causing increased weight to tug on connective ligaments. I find it amazing that in 2021 nobody really knows for sure why they happen.

Hmm, food could be a thing - it was pre-breakfast. I did also skull some water and coffee, so could be dangling belly ligaments.

Great, thanks for these. For the price they sound great and even if they wear through it will be cheaper than knackering nicer ones. I will report back on longevity.

I can't run in anything too loose and flappy like that. Dunno why but it really bugs me, especially if the wind catches it. I always go with close fitting lycra/polyester type stuff. And I've never bothered trying to be water proof accept on a couple of long overnight runs.

Trust me, they would survive a nuclear holocaust