Running

Physio at 09:30 tomorrow- let’s see if he can fix it. Thanks!

https://twitter.com/RoryPetzer/status/1584137362761998339

5k after giving blood 3 days ago. Never normally affects me that much but this time ... ugh.

I don't do enough workouts that tickle the anaerobic side of things.

I run long hills. Is it as simple as working in one session a week of hard effort short hill intervals?

Any tips for a good type of workout to start off with?

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Even something like a parkrun done at your proper 5k pace would be enough to get a good chunk of Anaerobic.

Either that or your HR zones are way off.

I think its more this

Even something like a parkrun done at your proper 5k pace would be enough to get a good chunk of Anaerobic.

Than this

Either that or your HR zones are way off.

I've just been doing lots of low and slow. Because that was what I was training for....12hr+ activities in low/high aerobic zones.

Time to start pushing myself to move a bit quicker I guess!

Antibiotics finished yesterday. Feeling a lot better. Resting hr is back to normal and getting good sleep again. Did a little shakeout run this morning and heart rate was very high! So marathon on Sunday is looking iffy. Will try again on Sunday and see if the heart rate settles.

Given that giving blood has wiped me out more than normal I got my flu jab (private, don't qualify for a free one) as I won't be playing 5-a-side this week nor running as much.

Hoping I'll be feeling superhuman when I'm back running properly again next week.

Sounds like you already know what to do, 30s hard hill efforts or almost-all-out-sprints (90-95% efforts) will see you go anaerobic. Be sure to take the recoveries really easy.

I've been doing more speed work recently and have been following the speed sessions put together by some coaches at a local athletics club. I can't make the sessions but know someone who does who feeds them on to me. Things like pyramids (2x1 min, 2x2min, 2x3min, 2x2min, 2x1min) and mixed tempo/hard efforts (3x[3min hard/3min tempo], 5min easy, 2x[2min harder/2min tempo], 2 min easy, 4x[100m HARD, 30m easy]).

Any tips for a good type of workout to start off with?

You're around Blackheath right?
St Germans place. Run 2 sides of the triangle faster than your 5k pace, run the 3rd side easy. The first rep should probably feel a bit too easy, by the time you're on 4th, 5th, 6th then it should feel pretty tough. Pick a pace that you can maintain throughout the reps rather than going too hard at first and then slowly dying throughout

Sounds like you already know what to do, 30s hard hill efforts or almost-all-out-sprints (90-95% efforts) will see you go anaerobic. Be sure to take the recoveries really easy.

Thank you!

You're around Blackheath right?

St Germans place. Run 2 sides of the triangle faster than your 5k pace, run the 3rd side easy. The first rep should probably feel a bit too easy, by the time you're on 4th, 5th, 6th then it should feel pretty tough. Pick a pace that you can maintain throughout the reps rather than going too hard at first and then slowly dying throughout

I am, we're on Wat Tyler Road so the other side of the heath. That sounds perfect as it gives me a good 1.5km for a warmup jog. Will give that a shot next week.

Might alternate hill repeats week as @arducius suggested, and try your method on the other weeks.

Just wanted to post in appreciation of how you've written out these intervals. People usually manage to make them entirely indecipherable!

Dirty 30s for intervals seem to have a lot of cross over With running and cyclocross (30 on 30 off repeat x times rest then repeat block again).
@Stonehedge

In other running news - I’ve lost my commuting bag. Thanks covid. And I’m now going into work more often, anyone seen anything cheap (<25 quid) that can hold a lunchbox and keys and some pants?

Check out sportpursuit they've got loads of bags mostly half price or less like this one for £20
https://www.sportpursuit.com/catalog/product/view/id/2186299

Hill
15minute warm up
8 - 10 reps of 35 seconds up and jog back down
10 min cool down

Intervals
15min warm up
12 x one minute on (say 5k pace) one minute recover (ideally jog it but walk)
10 min cool down

• with this one you can try 4 x 3 minute intervals with 1 minute rest and 4 x 1 minute intervals at faster pace with 1 minute rest.
  
  

Progression
10 mins @ 5k pace + 30%
10mins @ 5k pace + 15%
10 mins @ 5k pace
Cool down 5 mins

• with this one you can change the times so that you extend the faster ranges
  
• you can reduce to 2 longer blocks of 20 mins.
  

After many years of poor shoe choices I've now got myself a pair of Nike Vomero I enjoy a lot.
For logistical reasons I need a second pair of running shoes and my immediate thought is to just buy a second pair of Vomeros.
However, dear hive mind, are there other shoes I should consider? That are in roughly the same ball park in terms of support/rigidity and bounce? My budget is from Vomero and upwards.

If you can get your size, these are a bargain.

https://www.nike.com/gb/t/air-zoom-pegasus-39-road-running-shoes-rZmWzq/DH4071-003?nikegos=true&cp=euns_AD_PI_F3D_CMP_UK_BAU_XCT_SHOP_REV_M_DH4071-003&cp=47658763634search%7c%7c10628703748%7c110516033888%7c%7cc%7cEN%7ccssproducts%7c453317343305_GEOZ&ds_rl=1252249&gclid=Cj0KCQjwwfiaBhC7ARIsAGvcPe6-AzUx7U0s4iJkAbeOXSrohJCyn4I-T1liqEqykT3HA4Hd7udCQooaAlESEALw_wcB&gclsrc=aw.ds

This is incredibly lazy reasoning on my part, but I just assumed that Pegasus being a peg lower on the price scale meant 'less shoe' for some reason?
That being said, I could definitely find a use for the new Pegasus Shield weather-resistant model come to think of it.

I just bought the 'shield' version. I find them very comfortable, a bit softer than my old on cloudflow (to be expected). I had Vomero but many years ago, I think they are a little less neutral.

The laces on the shield model don't have the little loops. Ankle cushioning is quite high but soft. The grip is great in the wet. I'm happy with them, just a bit more comfy than I'm used to. I've had a few Nike shield shoes for winter running, always got on well with them. They usually do double duty as winter trainers once I've finished running in them.

I started to use my own insoles again after years of forgetting to! Made a huge difference to the comfort of any running shoe. I use the x-line ones that a lot of people have. Not sure why I stopped using them, they work very well.

Saw this article mentions the Vomero is more comfortable, not something I look for personally but you might miss it. The Pegasus is lighter which means more to me.

https://www.runningshoesguru.com/comparison/nike-pegasus-vs-nike-vomero/

I've had a few Nike shield shoes for winter running, always got on well with them.

Does weather resistance mean they are more likely to get smelly?
Had some well coated and heavily padded Giro cycling shoes that ended up stinking to high heaven.

On the off chance you're a UK10, I've got some Pegasus 38 that I think are a shade too large for me so was thinking of eBaying. Been worn around the house to get a feel for the size but that's it, otherwise they're as new.

I have some shoes to shift too.
Mizuno wave rider 24 - UK9.5. they probably have 150mi on them. £20 posted?
Look like this