[Closed] Running.

Play it by ear. If you feel like it you could do DH, but your legs and arms will still be working hard. I wouldn't, personally. However I am going to treat swimming as a rest from running and biking because I only seem to be exercising a small area of my shoulers and it doesn't take much out of my overall energy stores.

Molegrips - there was a race weekend in Llanfrynach this past weekend. Pen y Fan was on the Saturday and Fan y Big was on the Sunday. Some very quick times on the short (3.5mile) Pen Y Fan course on the Breconfans website; certainly a good eye opener.

I had my nieces birthday on the Saturday so could only do the Fan y Big loop this year. Still it's a bloody brilliant course and was effective in highlighting how little hill work I've done in the last couple of months. Still nailed the descent with a couple of sub 6.30's; 9.13's average though for this bloater.

[img] [/img]

Sorry about the shorts....I didn't realise how *ahem* short they are.

Also; you may be interested in Waun Fach this coming weekend (7miles) and Brecon Beacons fell race (19 miles) on the 2nd weekend of August.

They is proper shorts none of this down by your knee rubbish!

Looks like you are running on carpet there Seanoc!

@nosemineb

Let me know when you are doing a reccy on the BG I may come along (work and other stuff permitting) There is a lot of information on the FRA forums and regular reccies but I am sure you already know if you have friends who have done it.
I would love to do it but a bit too far away to train in the area very much.

LOL!

_tom_ DH at Woburn is perfect for a rest day.

Probably better to think of it as recovery time... not rest.

Hm, the Beacons fell race could be interesting. On a Thursday though?

I'm thinking of running the 4.5 miles to the pool tonight for a swim session.

Strava Speedgoat challenge looks interesting. 50km/3352.8m; may have a bash on the Saturday starting from Garwnant - never broke 3000m in one run though.

I think I will make the distance, but not the climbing.

Well I ran to the pool, mostly off-road which was nice. Swam hard for 20 mins, started feeling a little bonky, chugged some lucozade which upset my stomach, walked slowly for half an hour then ran/stumbled home, uphill. Not so bad overall, but quite tired today!

Swimming was pretty good too.

Sounds like you need to re-think your nutrition Mol 😛

I must be weaning off sugar.. it tasted so horribly sweet like never before.

What had you eaten before to be feeling 'bonky' after that amount of time?

Eggs and bacon for breakfast at 8am, then a salad with chicken and beans at lunchtime at 12, then it was 8pm before I had the drink.

I can see a bit of an issue! You need to train, think and eat like an athlete.

Get yourself a copy of The Feed Zone.

Just need to get a grip and dig in.

Interesting reading, I used to love running on the ridges around Pen Y Fan. Used to go up on weekdays, usually bumped into some squaddies who enjoyed a bit of a pisstake at the fact I was up there for "fun" while they were getting paid.

So no running for me for a few years (this is a bit Runner's World forum/you go girl sorry). Went diabetic, got my insulin levels sorted so I could run, then got compartment syndrome in both legs.

Finally having surgery next Tuesday, so finger's crossed I will be making my running comeback by the Autumn.
Will be looking for a 10k race around North Oxfordshire if anyone has a recommendation?

You need to train, think and eat like an athlete.

Thanks for that gem!

Colonel wax - that sounds grim, but glad you have a way forward even if it does involve knives.

Will be looking for a 10k race around North Oxfordshire if anyone has a recommendation?

Cherwell Joggers might be worth a look. There were some races out of Banbury but I forget which webiste.

Cheers Molgrips.

Not overjoyed at the prospect of surgery but it's a bit depressing watching mates fell race & BGR attempts, supporting my Mrs at the London Marathon etc.

Can't wait to get out for a run!

Ta TSY. There's the Banbury Tri but I think that is a bit ambitious.

Will check out the Cherwell site.

Good luck with the comeback colonel wax!

Colonel Wax - I've been one of those squaddies and I've got to say that there's nothing more annoying than spending your weekend on the hill with a weighted Bethan on your back whilst being buzzed by fell runners that seem to float and skip up the trail.

Good luck with your recovery by the way.

Ta for the good lucks.

Did always feel a bit unfair passing the Army lot with boots, rifles, massive backpacks etc. Still, gave them a chance to moan at me instead of to each other 😆

Here's a proper athlete in action...
[img] [/img]
I like to think of it as a warning to the children. Dinas Bran, with longer shorts.

Had a brilliant week this week. 52 miles is my highest mileage ever. Did 20 miles this morning with the last 10k under marathon pace. was nowhere near bonking. My yasso 800's are under 3 min. All is looking good. How was everyone elses week?

Ran the 'Hay Tor heller' on saturday night 6+miles with big hills nad descents over Hay tor on Dartmoor. Fanastic event - 150th out 257 finishers only did 1hr 6mins but well pleased and the winner did 40mins!!!

Next event 'Charmouth Challenge' 'most southerly fell race', about 8 miles, new date as it was postponed from July because of weather now 16th September. Fantastic event over Golden cap on Dorset coast - can recommend it - you still have time to enter http://www.charmouthchallenge.co.uk/

Got up at 5am and drove 2.5 hours to do this:

http://connect.garmin.com/activity/202190104

Being a flat land dweller from Cambridgeshire, the elevation...well the fact it went over 20ft...was 'interesting'. Will be going back to do the [url= http://www.ukhillwalking.com/logbook/r/?i=20 ]full course[/url] sometime this year hopefully.

Anyway, it was awesome weather, and was probably the best run I have had in my life, and easily the best 2hrs15m of this year.

Well done Jamie - your heart rate chart looks like you were about to explode towards the end! What a weekend for it!

Ingleboro race for me. Very pleased to scrape under 55mins, just missing out on top 10.

djglover - that's great. When's your race?

Cool! That's quite a height gain compared to Cambridgeshire 🙂
Was the 1/2 Skyline an organised event, or just a reconnoitre?
I did a local 10K race, and my normal training method of train easy, race hard worked as well as it normally does 🙂

Edit/

Just checked that heart rate! 😯

@Ian It was just something to do 8)

re: the heart rate. Seeing as my heart is not draped across the top of Loose Hill in bloody fragments after exploding, I can only assume the readings were off.

*checks pulse*

Fairy average 35 miles for me, this week should be a bit better with a 6 mile race on Tuesday, 5 mile race on Friday and (hopefully) a nice 31 miler over the Brecon Beacons on Sunday.

Rarely feel benefit from going over 40 in one week though, usually pick up a niggle.

Rarely feel benefit from going over 40 in one week though, usually pick up a niggle.

This.

A few times I have hit 50+ miles per week in the last few months, and also seem to feel a bit rough the next week. Drop down to 40ish, and all seems fine.

It takes a while to get used to higher mileages but it is worth it from a performance point of view.
In my experience runners running around 60 to 70 mpw tend to see most benefit and again in my experience the benefits tail of a bit. It becomes difficult to do more than that unless you are training twice per day.
More serious runners continue adding miles but if its not sustainable week in week out then its not as effective.
Dont be scared to run more miles would be my advice just be careful of overuse injuries.

How many of you take water out when running? The temps here are up in the 30s, which means I get to the end of long (1.5hr) runs feeling dehydrated... Any suggestions? Just take a bottle?

Finally having surgery next Tuesday, so finger's crossed I will be making my running comeback by the Autumn.
Will be looking for a 10k race around North Oxfordshire if anyone has a recommendation?

Nowhere near Oxfordshire, but there's a fun 10K in Madrid at the end of October if you're interested, be a nice weekend away 🙂

Any suggestions? Just take a bottle?

I work on making sure I am hydrated enough before the run, as hate to carry anything with me. Anything over 13ish mile and/or if the heat is like you say, then I would consider routing a run near a shop to get a drink....or go out very early when it's cooler. Also, definitely wear a hat and maybe something to cover the back of your neck if you are going to go out in the hottest part of the day.

Not tried them myself, but there seems to be lots of new [url= http://www.wiggle.co.uk/run/bottles-hydration/ ]hydration options for runners, in vest, rucksack, bumbag, bottle form.[/url]

Dont be scared to run more miles would be my advice just be careful of overuse injuries.

I'd happily do more miles, but I like my wife and my kids so more miles means less maintenance (stetching, conditioning and recovery). A 5 year old and a 2 year old, oh and work, are a huge pull on my time; it's a hard balance.

I tend to take water on steady state runs over 2 hours.

I work on making sure I am hydrated enough before the run, as hate to carry anything with me.

That's my usual tactic, I can't stand carrying things either, but it's not always enough at this time of year. Will have a look at running specific camelbaks, the Mule I have for the bike isn't particularly comfortable on long runs.

OMG I haven't read this thread but complted my first half marathon yesterday off road in 2hr 10mins 4 secs with not much training so super chuffed, main problem quads are screwed I can't walk down stairs and my feet are mullered. Under my little toes I have blisters on blisters and the right foot in the heat yesterday has pulled all the skin off it...it's so sore I can barely walk let alone wear shoes, any advice please? Not had this before

Any suggestions? Just take a bottle?

I would never carry a bottle. On long runs I used to go via cemetary that had a tap or if convenient leave a bottle somewhere or do a loop that goes past your house or somewhere you can get a drink.
Never felt the need to be drinking lots when running and I have done a lot of long runs over the years without carrying a bottle or an iPod funnily enough, or tying my jacket around my waist come to think of it!

I'd happily do more miles, but I like my wife and my kids

Train at different times, early morning/late evening. Double up by doing 5 in the morning and 6 in the evening for example. Running takes up relatively little time door to door. Unlike many other sports that require you to go somewhere to participate.

Munqe chick, that's an Amazing time for your fist one!!

For sore muscles, have you booked a massage with your partner? Lol, you deserve one!! or a foam roller can help loads. Blisters sounds horrible, time for a better pair of shoes!!

I take one of those hand held bottles or for longer runs I've got a belt.

Thanks Emsz I was super happy as wanted under 2hrs 20 and it was hard. I have already thought next week I shall take a trip for some new trainers, it's under my little toe is absolutley red raw where too many layers of skin have been ripped off 🙁

I had a small hand held bottle for my half yesterday and then used 3 gels as well, the one at 10miles seemed to work a treat!!! It's just getting that manky sticky gel on my hands is a bit minging.

I agree that running, relatively speaking, doesnt take up much time. You need to see my weekly regime and try to squeeze any extra time out of it. I tend to double up on Tuesdays and Thursdays - the second run is always a club run with either tempo or efforts. I'm always amazed at how well I get on inspite of feeling knackered and lethargic. The rest of my runs are basically on stolen time.

Drinking on the hoof -I quite like the Camelbak quickgrip for any runs longer than 2 hours, or the Inov8 elite 3 pac for the hills (need to carry stuff fore safety sake innit). I don't find that carrying something effects my pace.

Well done MC on your trail HM! Walk down the stairs sideways, that should help....lol.

didn't drink anything in 2:30 it took me to run 20 miles yesterday. Although in the 2-3 hours following I had 750ml of milk, a pint of tea and a pint of orange

djglover - Member
didn't drink anything in 2:30 it took me to run 20 miles yesterday. Although in the 2-3 hours following I had 750ml of milk, a pint of tea and a pint of orange

You've been watching Panorama! There's apparently lots of science showing that the weight loss associated with mild dehydration (to 4% bodyweight) leads to faster running. If properly hydrated at the start you shouldn't need much fluid during long runs.

Oh, and according to the Ingleboro results I was a bit keen with the stopwatch buttons and hit 55 dead.

Excellent run Teaboy

[url= http://ingletongala.org.uk/ingalamountainrace.htm ]Video here. Are you wearing black sgorts and a white T shirt?[/url]

You've been watching Panorama! There's apparently lots of science showing that the weight loss associated with mild dehydration (to 4% bodyweight) leads to faster running.

Didn't see the programme, but did it actually say mild dehydration leads to faster running, or that faster runners were mostly mildly dehydrated?

No, it said that if you don't drink silly sugary drinks whilst training you're more likely to lose weight* and this will lead to faster running.

*they're talking fat.

I am faster when dehydrated, as I weigh less.

Ladies and gentleman, let's hear it for SCIENCE!

No, it said that if you don't drink silly sugary drinks whilst training you're more likely to lose weight* and this will lead to faster running.

What about being able to train harder if you do drink sugary drinks?

It's bollocks Molly, but you believe it if you want to.

Personally I find homeopathy equally effective...

http://www.bmj.com/content/345/bmj.e4737

It's bollocks Molly, but you believe it if you want to.

I don't want to believe it, I want to know what the relative effects of the different ideas are so I know what to do.

With respect, you calling it bollocks is insufficient evidence!

Well go and do some research if you don't want to trust what others tell you.

Have a look on the Torq website (I know you trust those guys) and see his response to the BBC program. Mind you, being an athlete, you can probably just consume calories like Wiggins.

I read the Torq article and your BMJ link, that is talking about isotonic sports drinks.

I'm talking about carbs.

Currently using the 45 minute rule, it's working nicely. I'll let you know how it goes in a few weeks.

I'll let you know how it goes in a few weeks.

With pictures??? 😀

Yes. Of what, I'm not saying.

What's the 45 minute rule?

No carbs (or is it no simple carbs?) for a couple of hours before and in the first 45-60 mins of a long ride. Otherwise, if you have carbs your body will want to burn those all up instead of fat.

So the story goes at least. Seems to work well.

Not sure if I'm better off doing the same thing for short intense workouts though.

didn't drink anything in 2:30 it took me to run 20 miles yesterday.

It's 34C out there at the moment, if I tried to run for 2:30 in that heat without drinking I'd be in trouble... Think I'll just do a shorter run!

It's 34C out there at the moment, if I tried to run for 2:30 in that heat without drinking I'd be in trouble... [b]Think I'll just do a shorter run[/b]!

It's 34C out there at the moment, if I tried to run for 2:30 in that heat without drinking I'd be in trouble... Think I'll just do a shorter run!

When I was visiting my bruv in Greece, I would go running first thing or later on in the evening. Don't think I would really fancy doing distance in that sort of heat during the day....but then I am a big ponce.

its true, he is a ponce

[img] [/img]

(came up under a google search for the word ponce)

Like the picture, who is?
My computer still thinks it's in Spain and gives me all things Enrique Ponce, who I saw working a few tears ago.

Molly do you use carb on longer runs as well as rides?

I thought you didn't need to eat extra for running?

Well my longer runs aren't that long, only an hour or so, so I don't bother with the faff. I do afterwards though. I might take a gel or something if I were out for two hours, same as if I were riding I guess.

You might find eating more allows you to run faster, you might find it makes you fat 🙂

Well my longer runs aren't that long, only an hour or so, so I don't bother with the faff. I do afterwards though.

Just following the guidelines set by a coach I know, don!

How much have you modified his guidelines?

On a serious note... are you still doing the Nevis Tri? If your coach hasn't told you to do A LOT of open water swim practice... find a new coach.

Just following the guidelines set by a coach I know, don!

This is the longest running thread ever, bum tish!
Please feel free to NOT read all this.
Ive been on the bob g trail this weekend Our atemptee did an outstanding 20.56 and looked strong all the way round. I did leg 2 from 3,45am after a 90min drive, we ran into Dunmail near Thirlmere around 7.30am i guess after i lost my head torch, a hope r4 no less 🙁 it had bounce out as the zips had come undone, it could be anywhere up there. so i back tracked a bit looking for it before giving up and chasing the others, i missed the tops of Dollywagon and nethermost but not by much and they were halfway up Fairfield before i caught them so i had a rest here, I had managed to fall a couple of times too in the chase, not a good feeling in the early hours up there all on your own. It focused the mind a bit! Wasnt long before they were back and we ran over the top of Seat Sandal then a fast descent saw us arrive around 30min up on 22 hour schedule.
I had consisered doing 3 as well, before i realised i had changed tsirts and the rucksack was back on- It was glorious and ive never seen a view from Scafell pike so that thought pulled me on.
After topping a couple of summits i hung back with my mate [he had done 1,2 and 3 on no sleep and a full day work on friday] and let the new supporters head off as my pal was struggling. So we didnt run much and straight lined a bit missing the pikes. We were ahead by Rossett pike. We then ran together to sca fell where i descended via lingmell as ive not done lords rake and didnt want to try it on someone elses round. all in a top day out, 20 ish summits 30 ish miles and around 10k plus feet. You can imagine how my legs are... perfect weekend. I love the lakes!!
If anyone touches my thighs let alone tries to massage them, god help them! 😀
[url= http://connect.garmin.com/activity/202397007 ]leg 2 garmin. I didnt start leg 3grr[/url]

I'm genuinely surprised as I'd have thought that there would have been enough fuel held in the body negating the need for topping up when exercising for such a short time.

There is, yes, but the idea behind post-exercise carb is to speed recovery. And I think it controls increased appetite that you can get from really hard efforts, although personally my legs aren't good enough to carry me for long enough to get that like I do from biking.

Again I'm genuinely surprised as I find that I'm less hungry after exercise, it's not training as I have no objective, but it is always hard. I believe that the only way to train is by pusing the envelope. The only thing it means for me is that I aim to finish just before lunch or dinner and only use bananas and water as [s]training[/s] fuel.
Maybe I should look into it a bit deeper.

[IMG] [/IMG][/img]
Sun rise somewhere around Lower man, awesome!

I ate some flapjack on one my early 20 mile runs (I didn't know what else to do, and I thought i might get hungry)

I spent the last 5 miles just wanting a poo really badly 😳

EDIT: nosey, am I reading that right? have you been night running round the lake district?? Is that what a round is?

I'd go easy on this running malarkey nosemineb, one of your testicles appears to have caught fire. 😥

Awesome stuff, nosemineb.

Cheers guys. Its not bad for a phone pic is it? [url= http://s1206.photobucket.com/albums/bb451/nosemi/run/ ]more bgr snaps here[/url]
yeah the bob is 42 peaks in a certain order starting at the Moothall in Keswick, you have to touch each summit in 24 hours to be allowed in to the club. The record is sub 14 hours but most people who atempt struggle to get to keswick at all, let alone finish in under 24 hours. So for most 5 or 6 hours are in darkness. My pal set off at 12 midnight so Skiddaw, Cloughhead and Blencathra were in complete darkness. We were an hour in to clough head so nearly at the summit before we switched the lights off.
Its very special. We saw a great cloud inversion and the tops were so clear. Daydreams...... ahhh

How are you navigating? ....as that would be my downfall I think. The Garmin trail would have me running round in circles in the dark.

I'd go easy on this running malarkey nosemineb, one of your testicles appears to have caught fire.

😀

Did 54min in the end, so didn't need to take water or anything. Nice run, if a little warm, and have definitely earned the beer I'm having now.