Running

@ewanmac. Thanks for the pointer. I'd been looking at Petzl Tikka (XP2 version), but since it's typically at least £10 more and sig. less in quoted lumens than the Cree/LED Lenser, I think I'll go for the latter.

I've had two Tikkas and neither has been close to the LED Lenser. Both are probably considerably older models so probably not a fair comparison but I went out for a night time trail run last week with my GF and she took one of the Tikkas. She may as well not have had a torch for all the good it did her in relation to mine :-).

When I got the Lenser I also wasn't sure I'd like having the battery pack at the back, but it was an instant improvement from having everything on the front.

tbh, I'm just looking forward to having my hands free. Running with a hand torch is a real faff if I want to change screens on my Garmin GPS while running after dark.

Re Flagstaff: quite a few pro runners live there, as it's easy to do the live high/train low thing. Sadly 10 days isn't enough to get much benefit. You will feel the altitude when running so be very cautious. I was in boulder for 6weeks a few years back and I really noticed the lack if oxygen for the first 2weeks when training

Hmm, I may be in Colorado in January- although I am going to assume that it might be a bit chilly to go running then.

go langlaufen instead, dammit

@Hatbeard... I've been working my arse off for the last 5 years to be able to run that fast and before that I had a good fitness base from rowing. I'm proud of myself for my achievements in running and triathlons, but I'd never consider myself naturally talented - it's been bloody hard work. Everywhere I look I'm surrounded by people who go faster with less effort but that just makes me try all the harder and I love it so it's not really much of an effort at all :-). It's a truism that you shouldn't compare yourself to anyone else... just be the best you can be and the rest will follow.

Ahh I was just passing comment as I had literally just finished running the numbers through a pace calculator to try and get myself under 25 minutes. I'm under no illusions about comparing myself to other runners who've worked harder and longer than I have.

Saying that for week 7 of getting back to running after 2.5 years I pretty much smashed it today...

1:11 off my 5k PB time.

well chuffed. especially as I ran the first half in this...

that's a merino hat and buff, wooly beard balaclava and another wool viking helmet hat. after the first of the 2 laps I had to ditch it but luckily my gf and rowhan were by the side lines so i just took it off and lobbed it at them.

A minute under your target—well done.

ta.

oh and going back to what I said about people smoking just as you're finishing a tough run. some prick was standing on the side literally 100yds from the finish line puffing away on a cigarette so instead of gulping down much needed air as runners are pushing themselves to get to the line as fast as they can they got a lungful of second hand smoke instead. selfish cunt.

PB on 10k today, or rather 9.9k according to strava - 47.36

Nice one, though you're a week early for the strava 10k challenge anyways

I'll chuck another 100m on next week then!

Did about 10k in 45ish minutes today, my garmin refused to work so I don't know for sure but map my run says its about right, discovered my local national trust woodland has a load of adventure playground stuff so stopped for a bit and played on the pull up bars and the monkey bars, holly didn't mind having a lie down and a rest while I did!

HB - Nice 5km time
Kboy - whats this Strava 10k challenge?
Ed - if its not on strava it didn't happen

Did a long run this weekend.. not really working on speed at the moment just trying to maintain distance and still a little sore from that fucking car.

http://www.strava.com/activities/95585931

Ahhhh. The joys of an evening run. I've really struggled to get out recently, had to basically force myself out the door.
Felt similar to my marathon pace, don't know distance, nor time. Roughly an hour.

Fuck Strava*.

Ps. Well done all runners today. Good work team LFGSS.

PPS if someone could answer my shoe question, I'd be very grateful:

So, in 2 weeks I'll be back at this running lark with more time to spare, currently random 10-15k runs are tiding me over...
I'd like to get a winter/ cross country shoe that is similar to the Viratta (which is hands down the best shoe I've ever run in), which has a 18mm cushion and a 0mm drop, giving a natural feel, whilst offering a decent level of protection on road...
The grip in the mud is shocking, and I really want to do as much training in the mucky stuff as possible- because its more fun.

Thoughts?

3PS- if anyone wants a Peak district run, sometime early Dec, or Jan- let me know. We can go hit some glorious trails.

*I will probably change my view in the new year. I sort of decided at the end of the run- as a means of forcing myself to work out, that I'd strava everything, for complete transparency

Excellent work hatbeard, clearly the Viking hat brings you luck and should be worn on all runs in future!

5k PB (I think) at 21:34. Big stitch from 3k onwards and same happened during the last 5k race I did - is it usually just a case of not leaving enough time after eating?

Under 21 mins next time hopefully.

^ check your breathing pattern too, if you're concentration is on suffering for quick time you may be breathing less relaxed?

p.s how near to the run start time had you eaten?

First proper run in a couple of weeks today. Managed longest run in minimalist shoes to date at 10k, then a walk and another 3k to get home again. Calves still ache but can at least manage some distance now. Was far from quick though..
Proper marathon training starts on the 2nd according to Higdon so just need to spend a couple of weeks running that distance more regularly.

Also, well done HatBeard!

HB - Nice 5km time
Kboy - whats this Strava 10k challenge?
Ed - if its not on strava it didn't happen

Did a long run this weekend.. not really working on speed at the moment just trying to maintain distance and still a little sore from that fucking car.

http://www.strava.com/activities/95585931

No strava challenge here, might do it next weekend though

Just looked at the strava thing - http://www.strava.com/activities/95587157

moving time: 47:36
Elapsed Time: 49:28

Which one counts? I assume moving time removes the little stops I took for drinks / crossing roads etc, but is it fair to deduct it? I've noticed other runner, pro looking too, stop their wrist watches while stopping at the drinking fountain

^ check your breathing pattern too, if you're concentration is on suffering for quick time you may be breathing less relaxed?

p.s how near to the run start time had you eaten?

I kept to inhaling over 4 steps, exhale over 4. I think my breathing is naturally quite relaxed, especially compared to some of the runners who sounded like they were being strangled, mines controlled and I don't seem to make much of a sound.
Ate (a sandwich) at 3:30pm, race at 7:30pm.

Maybe I'm just not used to these more intense efforts yet after specifically training for a half. I'll continue with intervals for now.

http://www.makeithappen.com/wis/readings/sidest.html

this is what I've always believed was the cause of most stitches. If I feel a stitch coming I tend to slow my breathing by holding in the breath then blowing it out through pursed lips to slow the exhalation and lengthen the in/out cycle and I also to try and alternate the foot i strike with when exhaling and hope it goes away after a few minutes.

Maybe not your breathing then. Doubt it was food too recent either, 4 hours gap is ages.

Taken this from Wiki and can confirm adjusting your breathing pattern to left foot strikes works for me.
The idea being you are creating space and reducing pressure on your liver.

Most of the time, side stitches occur on the right side of the body[citation needed]. This may be because the largest organ in the abdominal cavity, the liver, is on that side. Certain athletes also report a pain in the tip of their shoulder blade. This is believed to be because this is a referred site of pain for the diaphragm via the phrenic nerve[1][better source needed]. When the side stitch is on the right side, published advice is to try to exhale when your left foot lands.

On Thursday just gone I needed an excuse to get out of the house, and finally found one - I needed a cable, so I ran to the Apple store to get one.

This is the pace breakdown:

I can look at it, and say "erm, probably about right", however I really don't know if it is accurate, or not.

I think that the 5k time that it is based on is one that I could beat if I went out and tried a bit harder, but I'm not sure, that said, what use these zones are for training?