Running

Looks like LFGSS AC is going quite well.

I still want a lfgss ac vest...

I still want a lfgss ac vest...

Similar to lfgss.cc it'd only need a chair secretary & treasurer, plus simple club constitution to establish a club ready to affiliate as lfgss.ac. Then there could be x hundred posts discussing vest design

:)

I was just gonna get a vest printed without the 'ac' bit instead of any attempt at making it official...
On that note, forum 10k race in the summer anyone? I will be at the back..

Looks like LFGSS AC is going quite well. My legs were shattered for my lunchtime jog, but it was worth it for the hilly 18 miles yesterday, averaging a shade under 7:30 miles. Marathon training is finally starting to click :)
http://connect.garmin.com/activity/432403561

we should run together.... http://www.strava.com/activities/107380510

which marathon are you doing?

we should run together.... http://www.strava.com/activities/107380510

which marathon are you doing?

If you're in Edinburgh, yeah sure! I'm doing London

You'll smash it. You've already done most of one, and come out (mostly) alive.

^this

besides 3 weeks is plenty of time to tack on an extra couple more miles if you get out there and run enough.

Following an extremely frustrating run home last thursday where my bottle flew out of my belt holster many many times so i had to stop and retrieve it and ultimately then carry it most of the 10 miles home I ordered a camelbak racebak baselayer with built in reservoir so I can do my long runs with enough hydration but sadly it is going back. as the reviews all say it's fucking tiny, so even an xl (my chest size indicates a L should be plenty) barely fits (around the chest not the belly inb4 tw2/itsbruce) before even attempting to fill the bladder. shame as I can't imagine a more secure way of running with a hydration bladder and I liked it's minimal approach. oh well.

instead I'm now looking at the salomon and nathan running vests with 1.5L bladder. leaning towards the salomon skin 3 set. anyone have any experience with it?

I'm planning on heading to the states on holiday a few weeks after the marathon and am trying to plan some trail running into things in the mornings so having something like this would be handy out there so hopefully will see more use than the 15-20 odd runs I'll be using it for in my training.

Long run hydration = £1 and a corner shop at your turn point.

Long run hydration = £1 and a corner shop at your turn point.

I usually go for lucozade, so that's £1.50 these days :(

Yep, combined with highland spring 330ml water bottle with sports cap pin your paws for the first half.

They don't stick them at my local supermarket, annoyingly, so need to hunt some down!

Just realised that the upcoming tube strikes fall on the same days as my two hardest speedwork sessions. FFS. those will be fun after doing 22mi cycling commute on the same day.

I've been running with an insulated Camelbak. Its designed for skiing. So its not as stable as it could be. I actually bought it for snowbiking. But it works OK.

I've also used my Nathan bottle belt since. And have to say the Camelbak wins hands down.

I can only imagine a lighter running specific one to be awesome.

Went to see a proper physio after my visit to the NHS left me in search of a high building.

Not completely sure what the diagnosis means but pretty sure it isn't positive;

On examination your right humeral head sits forward in the glenoid and in rotation. The scapula is rotated forward. The result of this is that the weight of the arm is being held in position by your pectorals and upper fibres of trapezius.

This would also be a cause for the winging of the shoulder blade and potentially an factor in the spontaneous rupture of your long head of biceps.

Always wondered why it felt like my body was tearing itself apart when I run...

From the little I know, it sounds a but like a dislocated shoulder.

Yet again my fast(for me) pace is 5.01min/km. Starting to annoy me that I can't sneak under the 5min mark.
I blame the 1k long uphill slog that is the start of all my runs...

edit: 'looks at Higdon again' 4.59min/km Wooooohooooo! Yes I know that's still slow as hell...

Uphill warming up sounds bad.. Maybe try walking up there before you actually start running.

I've done it on every single run since I started running. Hasn't stopped me so far!

Not saying it isn't badass what you're doing, but you might want something less intensive to warm up your muscles.

I live the far side of Muswell Hill, everything is uphill to escape my street. Physical job and bike commute means I'm generally pretty warmed up whenever I start tbh. Might start walking up it but all my routes of varying distances are based on running up it and I'm a creature of habit. I take your point though and don't doubt you're right..

I have no knowledge of that region or hill whatsoever, but you probably* won't die running up there. Living in the flat Holland I can only dream about altitude...

*no responsibility taken

I always felt the same about warming up until I started doing time trials last year, when I discovered going from a poor quality warm up of "I cycled 5 miles about an hour ago" to doing a proper progressive warm up meant that instead of getting into my pacing after 2 miles I was able to hit my target pace earlier at a lower heart rate and was able to still push until the finish.

I'm not saying that you need to do a 20 minute warm up for every run, but it's worth doing before key sessions and races as it will allow you to perform better.

+1, I can go much faster for much longer if I "saunter" along for a bit first

Cool, will prob stick to what I'm doing for my shorter, weekday runs but take a bit more time over my warm up on my long runs, makes sense. Works for me as we've now got a Sky+ box full of random workouts(Liz fucking loves workout dvds but gets bored easily) so can do one of those before heading out the door. Warming up and cooling down has always been the bane of my life; be it running, riding or climbing - I know I need to do it but simply cannot be bothered 99% of the time.

It's nice having a thread full of people who know what they're talking about to steer people like me who take the 'fuck it, I'm just gonna run' approach in the right direction. Cheers!

Ouch, these workout dvds usually make you do pretty intensive stuff. The essence of a good warming up exercise is warming up muscles while keeping core temperature low. Hence icevests and large fans at warming up sessions of pro's before a TT stage of the TdF. However, these workout dvd's tend to rise your core temperature along with the rest of your body.

Personally I like to do some easy running, good stretching and 2 or 3 short, but not too intensive, intervals in between for warming up.

Not always, some of them are pretty easy, pilates with the fan on doesn't really heat me up but leaves me feeling bendy. Used to do Insanity and then go for all day climbs or rides. I'm pretty resiliant in my own haphazard way.

The obvious way to increase performance would be to give up the fags, but one thing at a time....