Running

Cheers for the answers. Didn't realise the times were that close. Will find a big hill, and put a bucket at the top....

they're 'equivalent' insofar as all variables being perfect. although I'd hazard that the more athletic the runner the closer they are.

Sub 4min/km Marathon pace. Feck me.

Cheers for the answers. Didn't realise the times were that close. Will find a big hill, and put a bucket at the top....

Not so much big. But one you can attack and max out HR wise 20 meters from the top.

I usually look at 170bpm as my max when running. But I have a hill that pushes me to 174bpm. When I'm trying to do Shorter faster stuff. Its definitly HR thats limiting me. That hill repeat has really helped.

I'm nowhere near as fast as you though. So maybe its less relavent?

I'd just add that hill reps are a good supplement to intervals on the flat. If your target race is flat, standard wisdom would be to do them once per fortnight.

Curious, what job may or may nor require you can run two miles at that pace?

it's a new eco friendly pizza company that delivers on foot within a 2 mile radius and has a 'delivered in under 20 minutes or it's free' policy and the pizza's take 10 minutes to cook

Not so much big. But one you can attack and max out HR wise 20 meters from the top.

I usually look at 170bpm as my max when running. But I have a hill that pushes me to 174bpm. When I'm trying to do Shorter faster stuff. Its definitly HR thats limiting me. That hill repeat has really helped.

I'm nowhere near as fast as you though. So maybe its less relavent?

When you say 170 max, I'm assuming you mean actual max, "anything-else-will-kill-me", not the max you like to train at?

I'd just add that hill reps are a good supplement to intervals on the flat. If your target race is flat, standard wisdom would be to do them once per fortnight.

How much difference does it make, flat and hilly, in terms of fitness? Vastly prefer doing intervals uphill. Gives me a proper target.

Sub 4min/km Marathon pace. Feck me.

When I said 'done' 13 miles in 1:20, I did mean past tense! Back when I was a student and had all the time in the world for training. More into bikes these days. Still fit, but not quite there...

And cheers for the long answer rwn, it's good to read.

Curious, what job may or may nor require you can run two miles at that pace?

None require it, but it's an application for the police. It's a pretty long interview process, and I can't really control a lot of what they're looking for- it's really about character. So, to be safe, I'm trying to ace the stuff I can control.

Ha, none of the police I know could get remotely close to running 2 miles in 10 minutes, two would struggle to run 2 miles full stop.

How much difference does it make, flat and hilly, in terms of fitness? Vastly prefer doing intervals uphill. Gives me a proper target.

Part of what you want is to get used to running fast: running uphill will slow this adaptation as you're not running so fast. On the plus side, it's placing a greater demand on your cardiovascular system for a given level of impact increasing your strength and general fitness. If you're training for a flat-ish race, once a fortnight is the received maximum. Nothing stopping you doing a Lydiard type progression run in addition if you're determined to beast the hills.

When I said 'done' 13 miles in 1:20, I did mean past tense! Back when I was a student and had all the time in the world for training. More into bikes these days. Still fit, but not quite there...

And cheers for the long answer rwn, it's good to read.

Ha I know that feeling...

Hello chaps

I want to get back in to running, in addition to cycling. For some reason I have decided a sub 40m 10K is a good goal to start off with. I could do 4.8k in 18 minutes about 4 years ago. I am in distinctly better shape now, but that's entirely bike shape and not running shape.

Recommend me something that will hold my phone and my keys without making me look like a A-grade bellend? I want to Strava my runs (old habits) and need keys to get back in to the flat. Is there something like a water bottle with an integrated phone and key pouch?

A pair of shorts?

^ I got some but they don't got pockets :(

tbh buying some shorts with pockets is probably the cheapest option

Buy a pair with a zip for your key. Leave your phone at home.
Stick a clock by the front door if you're really desperate for timing. Use Gmap pedometer if you want a distance.

I'm going for an explore of a run tmw, as I'm bored of my current route/ its not quite long enough.

Spotter, no. No.

I did not download Strava Run to ignore data that could be collected and obsessed over...

I wasnt in the mood for 6 pm training after 2 full on outdoor days and bike miles either way of temporary home
But the banter, hill reps, heathland trails, and grunt sorted me out. Nearly home and after this pint imma listen to primal scream - give out bit dont give up to finish this day off. Running sorts you out when you're feeling down

Tend to munch through handfuls of ibuprofen, brufen, diclofenac on silly distance multi-day events. General rule I use is to wind the dosage back once you start shitting blood. Not sure this is NICE approved guidance though.

da fuq?

Spotter, no. No.

I did not download Strava Run to ignore data that could be collected and obsessed over...

I do 10k or approximations of... I carry my phone in my hand with runtastic app, headphones on, key tied to shoelace.

Never really need water and if I did I'd possibly track down an outside tap or similar - or carry a quid and get a bottle at petrol station (might hurt your 40minute target stood in the queue mind)

When you say 170 max, I'm assuming you mean actual max, "anything-else-will-kill-me", not the max you like to train at?

Its not my theoretical max. Hit 174 on the turbo last night. I just cant push past it 99% of the time. I tend to push for 160, as trainingpeaks tells me this is my threshold HR. I secretly suspect trainingpeaks is trying to kill me though.

How much difference does it make, flat and hilly, in terms of fitness? Vastly prefer doing intervals uphill. Gives me a proper target.

IMHO its usually the CV system slowing you down on anything over a few minutes. So the hill thing will help a lot. But you still need to be used to moving Your legs that fast.

Hello chaps

I want to get back in to running, in addition to cycling. For some reason I have decided a sub 40m 10K is a good goal to start off with. I could do 4.8k in 18 minutes about 4 years ago. I am in distinctly better shape now, but that's entirely bike shape and not running shape.

Recommend me something that will hold my phone and my keys without making me look like a A-grade bellend? I want to Strava my runs (old habits) and need keys to get back in to the flat. Is there something like a water bottle with an integrated phone and key pouch?

You can get these things from Clean bottle.

Personally I'd just get a belt. Less annoying. This has worked for me for years.

Cant stop you from looking a twat though. Embrace it. Thats like me thinking I dont look like a desparate middle aged crisis tit on a bike. Just because I'm wearing some rapha. LOL.

Pockets all the way. Some brands don't seem to have evolved the size of their pockets with the size of smartphones though - Nike, I'm looking at you, with your super comfy shorts but pockets for ants.

If you need water then take heart from the fact that in London you're only ever 15 metres from the nearest Tesco Metro.

I find a gilet with pockets is much more comfortable than putting stuff in your shorts pockets.

Just about to go out and run 13.1 with a few hills. Discovered that ALL of my running shorts are too minging to handle let alone wear. My only possibly viable pair of shorts are my Team GB Paralympic football shorts. They're full of seams but at least the material is soft and they are quite baggy.

If I get groin blisters I shall post pics.

post pics either way...

I cant imagine wanting to put stuff in my Pockets when running. But the ultra runners seem to have a better solution.

http://www.ultramarathonrunningstore.com/Running-Shorts-With-Pockets-s/1876.htm