Running

the latter clips from this little video I took were at mile 10. https://www.youtube.com/watch?v=xgdd-iqXZ0U

^ The lad with the cinelli hat ran past me. Thought it was odd to be running in a cycle hat!

I always run in cycle caps, they're great for soaking up sweat and keeping sun out of your eyes. lots of people I know wear them here and overseas.

Just had a proper physiology done analysis with video, pressure plates and lots of poking, the answer is that I'm a bit wonky, and (unsurprisingly as a money making business) but fairly sensibly in reality they think that fixing me in stages is going to be more beneficial than giving me a huge list of things to do.

First task is to lengthen my leg muscles to enable them to stretch and take the load rather than just absorb the impact as they do now.

The good news is that I have the right kind of shoes and already have a tennis ball and a foam roller, I just now have some fairly complex, specific movements in order to improve my elasticity...

Time for a hill rep session now though...

Project become a runner is under way...

did our tuesday trail running sesh, sadly last couple of weeks before back on the roads, medium hill reps, enjoyed it- was watching the recovery the most, csb

Was my first time officially leading the cheetahs pace group (8 min/mile) at Run Dem last night.

Is very much like leading a forum ride, you always get a couple of people who insist on being ahead of the leader even though they have no idea where they're going and as it's a big group you invariably get stuck at a lot of traffic lights.

was good fun though and I paced it quite well. we were running to oxford circus and back so there was not really any decent routes to choose from coming from shoreditch but worked out well in the end.

To each their own but I can't think of anything more antithetical to the spirit of running than being told off like a six-year-old for going in front of a leader.

think you've made a bit of a mental leap there, I never said there was any telling off going on.

I was just making an observation as it makes it chaotic when you're running through the city as they're more likely to miss a turning/change in direction, which if you've ever led a forum ride is exactly what happens there when people peel off the front.

the point of a paced social group run is not the same as going out and running by yourself. you need to keep the group together, make sure you don't go off too fast and drop people. there's 3 groups above that one for faster people. I love running on my own but I also enjoy the group runs regardless of if I'm leading or not and to me they're both equally in the spirit of running.

First night of the myofascial? release programme, I was basically crying!

Apparently it'll get easier!

Pain is weakness leaving the body.

Pain only hurts.

Good one to remember from Scott Jurek's Eat and Run.

Except, of course, when it's a clear warning sign that you're doing irreversible damage to your body.

My favourite one is "No Pain, no pain".

I've spent most of the afternoon drawing up a training plan for the next few months. Putting numbers in a spreadsheet is so satisfying and so much easier than actually running!

i do mine in google calendar so i can move stuff about if needed and have it show up on my calendar widget on my phone.

M: jog
T: session
W: jog
Th: tempo
F: jog
S: race
Su: long run
Feel free to take one of the jogs as a day off.
Generic UK club training plan for 5k-marathon. No calendar needed!

Google calendar and this pared down plan have one significant drawback: they don't look much like work to my colleagues when they glance at my screen! But yeah, my spreadsheet kinda looks like that but with more colours...

My fitness spreadsheet has one row per day. It's up to column BM.

#nerd

wet race tommorrow, after an event I organised last week with 243 runners its all about the play,
woooo, bogtrotting across the universe

@rwn definitely better to do threshold miles on a thursday than a tempo run.

and the best runners do the jog at 5k pace plus 1 minute

Snowdon Marathon a week today! 13 miles this morning, feeling great at the moment let's hope it lasts :)

Nice little short on running in Victoria Park:
https://www.youtube.com/watch?v=6F7T1EGSoMQ

Fantastic 15k along the beach today as last long run prep for half-Mara next Sun. No niggles, held desired pace easily. Felt like when cycling fixed in a weird way, where it feels easy and fluid.

In contrast to my last long distance training run, today was absolutely horrible. Aches all over when I woke up, had to stop twice during the 14k for my lungs' sake.

Is this Ebola?

1:50:58 in the Eden half today.

Once again, completely forgot how awful those hills were.

0:01:45 quicker than last year's result - which suggests I could have run a faster half two weeks ago on Cardiff if I had been less conservative in the first 10k.

^well done chap. reckon it was that track session what done it.