Running

I quite enjoy a bit of sub zero. 2009 in Edinburgh was excellent and I discovered that XC spikes are pretty good for running on compacted snow in the city. Getting out into the Pentland hills was quite spectacular.

I think my Inov8s are meant for XC/orientering. They work pretty well. The issue is the little water streams that run down the mountain, and across the trail. When these freeze, they are basically perfectly designed to slide you sideways off the trails edge.

Cold weather running just exagerates the whole suffer - reward thing. Run for 90mins in freezing temps. Drink a massive mug of warm sugary coco. Be happy.

Can I get some advice plz runners.

The last time I did any form of distance running I was younger, fitter and than I currently am and was generally being "strongly encouraged" by a PTI.

I want to start running again but find that I either try too great a distance and ruin myself and risk injury or don't push myself enough. Can someone point me in the direction of where I can get good advice to establish a baseline and build a decent training program from there?

Miss winter running back home in Sweden now. Need to get some proper shoes for it I think, my Brooks didn't supply much grip at all on compact snow, and made for some interesting moments

Can I get some advice plz runners.

The last time I did any form of distance running I was younger, fitter and than I currently am and was generally being "strongly encouraged" by a PTI.

I want to start running again but find that I either try too great a distance and ruin myself and risk injury or don't push myself enough. Can someone point me in the direction of where I can get good advice to establish a baseline and build a decent training program from there?

Standard answers....

• Do a loop of your home. So you are never too far away.
  
• If youre a bit heavy and unpracticed. Try to aviod tarmac, and run off-road.
  
• Dont be afraid to use run-walk intervals to increase your distance.
  
  

I'd say as an experiance sportman you should know when you've pushed things too hard.

Miss winter running back home in Sweden now. Need to get some proper shoes for it I think, my Brooks didn't supply much grip at all on compact snow, and made for some interesting moments

Inov8 are awesome for finding the right grip for your needs.

Arent those BuGrip shoes with retracting studs Swedish? Keep wanting to try them.

I'd say as an experiance sportman you should know when you've pushed things too hard.

This is a big part of the problem, I need to move away from attitude of:

"Run until you puke and then do two more laps"

I'm used to pushing things too far and need to move away from that to sensible training. I have tried to rely on my instinct to do this but find that after a couple of sessions I relax and then subconsciously start pushing myself to go faster / longer then I am right back where I started, I figured setting myself very strict targets that will put me on a much shallower curve will do me good in the long run.

Distance running is not something you can just jump into in a big way unless you're a teenager and therefore indestructible. You need to give your soft tissues and indeed bones time to toughen up and get used to the pounding.

There's something called the 10% rule: increase your weekly mileage by no more than 10% per week. Now, everyone can argue about this and exceptions, but as a rough rule it's about right.

Something that feels like a niggle on a long run. Can turn out to be a nasty injury when you cool down.

Its very much like rugby in that respect. Except why injure yourself for a run?

A GPS running watch with heart rate monitor. Takes the thinking out of it for me. Not cheap. I sold my bike computer to fund mine, and bought one that does both.

I log my runs, and use my own performances over various terrain, and distances to get a rough target pace.

Its all part of shifting my focus away from rugby, to running and cycling, and losing weight. I've lost around 5kg, and am loads faster when I do play the odd match. Which is good. Cuz I'd crumble if a big guy caught me.

Arent those BuGrip shoes with retracting studs Swedish? Keep wanting to try them.

Looks it yeah. Bookmarked!

This is a big part of the problem, I need to move away from attitude of:

"Run until you puke and then do two more laps"

I'm used to pushing things too far and need to move away from that to sensible training. I have tried to rely on my instinct to do this but find that after a couple of sessions I relax and then subconsciously start pushing myself to go faster / longer then I am right back where I started, I figured setting myself very strict targets that will put me on a much shallower curve will do me good in the long run.

Get a running partner who's less fit than you.

Chickened out of a run and did a turbo session instead, going to wait till Friday to try running and see the lie of the land...

You know I dig inov-8
Http://jasonmfalconer.co.uk/wp
Weekend event

You have your own website? How things have changed eh...

I quite enjoy a bit of sub zero. 2009 in Edinburgh was excellent and I discovered that XC spikes are pretty good for running on compacted snow in the city. Getting out into the Pentland hills was quite spectacular.

@Dammit re treadmills: I have an acquaintance (also s London based) who does a lot of hill running and he does uphill tempos on treadmill. I shall ask where for you. But are there no hills near you? Crystal palace/ forest hill maybe?

There are plenty of hills where I live, however what I am looking for is the ability to run a half marathon distance at a steady 8-9% incline.

Not often, but probably once a month or thereabouts to check how fast I can do it.

Sadly none of the steeper hills around here are 21.1km long.

There are plenty of hills where I live, however what I am looking for is the ability to run a half marathon distance at a steady 8-9% incline.

Not often, but probably once a month or thereabouts to check how fast I can do it.

Sadly none of the steeper hills around here are 21.1km long.

This is for your Norwegian uphill race thing, I presume?

I haven't had a reply on FB yet from the guy. Should you be doing a fitness test at race pace and full distance? I would suspect that very few runners do that regularly and for good reason... Perhaps only do 80% distance?

There are plenty of hills where I live, however what I am looking for is the ability to run a half marathon distance at a steady 8-9% incline.

Not often, but probably once a month or thereabouts to check how fast I can do it.

Sadly none of the steeper hills around here are 21.1km long.

Treat like you would the cycle leg, and do hill repeats.

Theres usually at least one high gradient tredmill in each gym up here. I'd have to be a particulary intense state of self hate to set one to 8% for 21km.

BTW. I was hoping to get out for a last cycle over the next week or so. But its now -2C, and snow covered from 1300m up. Feck it.

From yesterday

I am hooked now. Didi Copenhagen Half last weekend in 1:40:02. Monday signed up for Paris Marathon. I will be looking to this thread a lot for advice :)

How do you conciliate cycling with running? And do you know why running makes you a worst cyclist?

Fuck that.

Fuck that.

I'd rather cycle up in a snow storm, than run up in fine weather.

In fact I'd do a chemical peel on my testies, and then marinade them in balsamic vinegar, while you guys run up.

I'm hoping a winter of hard training and weight lose will bring me around.

I'm hoping that a winter of drug and alcohol abuse will make everyone forget that we saidwe would do it again.

Although - How was the tarmac?

I'm hoping that a winter of drug and alcohol abuse will make everyone forget that we saidwe would do it again.

I dont actually remember saying I would.
Feckers.
Although after coming last in both cycle and run......The only way is up.
Badumtish.

Although - How was the tarmac?

I wasnt on the last ride. Some of us have to work (well sit in an office browsing bike forums....). But apparantly is was ace. It'll be fine next summer. After that it will crack and sink into a mess. I garantee the foundations are non existant. The only redeeming factor is the altitude should mean ground ice only defrosts once a year.

I think I just bragged that I'd ride up it as far as possible on the snow bike during winter. Piss.

This is for your Norwegian uphill race thing, I presume?

I haven't had a reply on FB yet from the guy. Should you be doing a fitness test at race pace and full distance? I would suspect that very few runners do that regularly and for good reason... Perhaps only do 80% distance?

Simple answer is I don't know what I am doing!

I know I can run a "conventional" half marathon in bang on 2 hours.

To be competitive next year I need to run up Dalsnibba in 2 hours- which is an average of around 8%.

So I was going to do the test (probably not at race pace) to check that I can do the distance at that gradient.

I can then train on the same gradient but doing 10k stints, 5k sprints etc.

That was my idea, anyway. It may be best to simply train until I can run 21km in an hour and a half on the flat and hope that the gradient will slow me down by half an hour, but "specificity" keeps popping up in my head- i.e. if I'm training to run up a mountain I should probably do that in training at least some of the time.

To be competitive next year I need to run up Dalsnibba in 2 hours- which is an average of around 8%.

My PB over half a marathon is 97mins. It was a while ago TBH.

Even if I hadnt blown my leg on the cycle. I could never imagine hitting 120mins on that run. I reckon I'd have to be in better than sub 100min half marathon form.

You seem more naturally suited to running than me, and you are obviously disciplined and focused. So while it wouldnt surprise me if you passed my PB. I think 120mins is a very big ask for that run.

Do you have a 5km hill near by?

I reckon adding a 5km climb into a pace calculator, possibly with a an added fatigue factor. Coould net a ball park half time.

I can't think of a 5km climb that is 8% or so, can anyone else?

SF- I could have pushed quite a lot harder on the ride, although that obviously would have taken more out of me for the run.

If I can get the run into something respectable then I reckon I might have a chance at a decent finishing position.

Canonbie (literally just round the corner from me) is 9.6% average gradient, and 0.3 miles long/0.32km, I could run up that 66 times.