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Lots of recces and messing with garmin trail as back up. To be honest ive got the 310 and its pretty amazing! We once stood in clag at 2am on Helvellyn all looking for the summit trig. we were 3 metres away from it!
I think the key is getting the right people with you as well, for instance 5 of those i ran with at the weekend I would call friends all that I met helping on their or our attempts. I know when I go again who I will be ringing for help. There are certain parts such as Bowfell where the first time we went we choose a bad route, brown pants moment but the last route was a joy! You get so used to it you just know where your going, the watch is a back up but a great one.
I normally have a gel every 50 minutes or so when racing and find that they do help, and I believe it is more than just psychology.
Again I'm genuinely surprised as I find that I'm less hungry after exercise
I am too for a while, but a drink with some carbs tends to slip down nicely. If I get in late and have a recovery drink I end up not wanting any dinner at all.
Not saying you need it, of course, but it can be handy if you want to train 6 days a week for example.
Again I'm genuinely surprised as I find that I'm less hungry after exercise
Really? Unless it's been a hot one, I am ready to hit McDonalds afterwards.
a male body can store 400-500g of carbs only, after you have hit maybe the longer distances 2 hours then you need to start refuelling the carbs that your body has been burning. so for a half ironman distnace you need 30-60g an hour but for a full ironman you need 50-80g. Be careful you don't over do it though do don't mix a carb drink (ie 4:1 High 5 energy drink) with energy gels, it will just result in a bad stomach. Use gels with water or energy drink on it's own.
for the half on the weekend I used 3 gels, a small one at 8 miles, a larger one at 10 miles and these definately helped. I used another one at 12 miles buti think that was clearly my psychologically feeling it would help but hey who knows!
mates laughed at me as about 40 mins before start I had a slice of malt loaf with butter, do it for tri's and it works treat no issues running either so bonus!
As already mentioned after hard long exercise I also get issues with lack of hunger despite my stomach needing food. So after the half I didn't eat anything until about 1500 hours then when the food hits my stomach it gives me horrific stomach cramps! something I'm slowly learning to deal with but find it hard, basically when finishing I need to force small bits of food down so stomach doesn't shut down.
IanMunro - Member
I had a nice mini Forest Gump moment yesterday.
I went out to do my typical 9 mile Sunday run, then felt ok early on so changed it to a 12 miles, got within a mile of home, then decide I still felt fine so added on another loop and ended up doing just over 20 miles
LOL!!! 😆
I had some new trainers properly fitted a month ago. My feet roll outwards when I run.
Ever since running in them my inner lower calves have been destroyed!
Is it me getting used to the new support or are they damaging me?
My legs are really sore along the bone up the inner part on both legs.
I'm meant to be in the tissington 1/2 marathon in oct and London marathon next year
Bilateral compartment decompression done yesterday. Doesn't feel too bad, bit sore but OK. Could be the painkillers though 😀
Should be cycling in 3 weeks, and fingers crossed will be able to start running then too.
Is it me getting used to the new support or are they damaging me?
I had some trainers selected for me by a running shop when I started doing it regularly. I apparently needed loads of support on the inside. When I went out in them they made my instep hurt like hell.
I think the shop was wrong. I went to a different shop and got far better shoes with far less support.
Col Wax - good luck.
jonjones, sounds like you have the start of shinsplint symptoms prob caused by tight calves. As to the cause of the calves, are you doing more miles now or running more on your toes in the new shoes?
Who fitted you?
I would try stretching your calves and massaging them and find some exercises to strengthen and stretch the shin muscles before it gets worse. Get booked in to a physio perhaps if you know a good one?
Colonel wax, hope you get back at it as soon as possible.
I rode in today, may try and run in the morning but i am still pretty sore in the quads.
Q, If you do a really hard session where you get bad DOMS afterwards is the [forced] rest comparable to normal rest for recovery purposes?
I was going to schedule an easy week in next week, after 4 weeks of intensity but this week ive not done much because I could barely walk. So I am thinking i may just have another easy day or 2 then get back to it next week. Your thoughts please.
When I get bad DOMS I get on the bike for a couple of days for some steady riding. When we did a big fell run in the lakes (4 hrs) we were off for 2 days, but then after that I was running big hills every other day with no DOMS at all.
Interestingly, I've had a big 5 days including, 10 miles at race pace, 20 miles progression run and 8X800 at 6 min/mi pace. I struggled with the last few intervals last night and couldn't have run anything other than recovery today. So I cycled to work and managed to do my commute in the fastest ever time even though I have barely cycled for the last 6 weeks, at no point was I really pushing it either.
So, my conclusion is that I can exercise other muscles hard when the ones used running are fatigued? Does that make sense to anyone else?
Picked it up with 47 miles this week.
Monday - 10*400 @ 1.25's (not flat).
Tuesday - 6 mile race pace (mountain).
Wednesday - rest.
Thursday - 6.5 mile gentle (with a 5.50 mile in the middle).
Friday - 5.5 mile multi terrain race (2nd).
Saturday - rest (Olympic size hangover).
Sunday - 23 mile/6200ft hill run.
Need something to train for.
I seem to struggle cycling after running so cant seem to combine the two. If I have a running event [multiterrain/trail usually - not road!]
I have to spend about a fortnight before, just running - when returning to cycling seem to struggle - so when preparing for 100k audax etc need to cycle for at least 2 weeks before and no running!!
You are all lucky to be able to combine the two - perhaps I am just too old!!!! [62]
But! love trail running and love MTBing!!so will struggle on - well done to all those in previous posts who manage the big distances over the fells particulalry the BGR - respect!!!
Did a park run this morning. Never done 5K before, got 17:37 finishing 4th.
Pretty chuffed with that, should translate to a 36:30 10k time and 2:55 marathon roughly
Mileage this week = 60.
Just got back from a 14m. It was flat and I was slow. Nice scenery though...
Good time Dj .
Sat icing my calf, not sure what happened I ran fine but hard on fri then long yesterday with no issues then woke this morning with pain. Feels like Achilles or lower calf. Hopefully just a strain as I want to run the brownlee gold run on Tuesday at Haworth then I have my 10k which I hope to do well at this weekend.
Will rest it tomorrow and hope it goes away as quick as it came.
What a night of Olympics yesterday. Fantastic stuff.
After Tuesdays Brownlee run the plan is to watch the tri on the large screen in the pub where they often race, all race numbers and prizes have been Signed by the brothers.
Got my lost headtorch back today.
Anyway 400 is on ...
Just got back from a 14m. It was flat and I was slow. Nice scenery though...
Did 12.5 earlier today. Busted my gut getting a strava time up the first two hills, but because the person who set the segment has some bent arse GPS that can't follow the road properly, it hasn't recognised my clearly more awesome effort. Spent the rest of the afternoon drowning my sorrows in the pub.
so - after 5 years of running not managing to overcome runners trots for morning runs, meant afternoon/evening running....but...i'm going to have to become an early morning pre-breakfast runner again, which has me worried - anyone else have/overcome this problem?
- anyone else have/overcome this problem?
Wake Up > Coffee > 30Mins or less > Poo > Run
I've kick started my mArathon training this week.
Went out for 2 x 10km runs during the week then put in a 22.5km run on saturday. Did my half marathon in 1.50 which I was fairly happy with.
Cut the bottom of my foot yesterday though which is in a bit of an awkward spot for running on, will have to see how it feels later.
Coffee normaly does the trick, but I have shat in the woods more than I care to remember
if only the previous posts proved that simple @jamie @djglover
the problem is this with my routine goes 1 of 2 ways
up, black coffee -> wait 3 hours -> poo -> run ok pace, then run at above max hr back to house -> more poo
up, black coffee -> run ok pace, then run at above max hr back to house -> poo
for my afternoon its the much more normal
finish work -> long run -> happy smiles
what about overnight timed laxatives? anyone tried those?
Stop the black coffee? Seems to be the one constant there
what about fiber intake. are you eating too much fiber?
so - after 5 years of running not managing to overcome runners trots for morning runs
I've tried immodium instants recently, which seem to work well. More expensive than crack though.
I tend to just make it part of my run; take a doggy bag though (paper is optional).
another tummy question for the runners .
I always get really bloated when running , stomach is really hard , muscle pain and I look like I am 7 months pregnant .
any idea why ?
Could this be the future of running shorts?
😀
any idea why ?
Not quite sure, but if in September you look 8 months pregnant, then congratulations....you're pregnant.
Anyone got any views on how to taper for a half marathon during marathon training. Got a half next Sunday
I'm reluctant to cut the milage too much with the marathon less than 10 weeks away, but equally I want to get as close to 1:20 as possible..
Might carry on as plan but just take 2 days off beforehand.
Any Edinburgh posters doing the Speed of Light tonight on [url= http://www.bbc.co.uk/news/uk-scotland-edinburgh-east-fife-19192789 ]Arthur's Seat[/url]?
Dj- I think you know what you're doing when you're aiming for ~ 1.20.....asking on a more specific forum may be your best bet as you well know that you're already at the sharp edge of the field. Cutting the milage 10 weeks before an event isn't really going to do anything to your overall goal but not doing it will have a bearing on your local goal.
Supposed to be doing the Brecon Beacons fell race this weekend but my toe is the size of a small melon at the moment due to over enthusiastic descending and new-bloody-xsocks. I'm okay to run on the flat bu any downhill has me in agony - bread poultice and antibiotics for me. Might have to do my first ever Parkrun instead.
djg don't forget if you are going for a time the intensity of the HM will take a lot out of you as opposed to simlar training mileage.
I'd take the week off 😎
What is the received wisdom of the gait analysis running shops offer for buying trainers? My trainers are 4 years old (only used properly for around 6 months tho), and I'm getting a sore outside of foot at the mo from running. Seems like a good time to investigate a new pair - the treadmill gait analysis sounds intuitively like a good idea, but pretty sure I've heard it described as a waste of time.
Well I did think it was good, now not so sure. AFAIK they look at how you run and sell you trainers providing the support you need for your gait.
Now there are those that say this doesn't actually do anything to fix any issues you may have - if you have a problem with your gait it just lets you continue having a problem.
I was sold very supportive shoes when I started - they weren't comfortable on the first longer run I went on. It wasn't long before I got some with much less support* which were far better. The old ones feel like boats now.
Gait analysis is probably a good idea in general though, but MAYBE not for the purpose of selling shoes to compensate for it.
* not the minimalist ones before anyone pipes up
Gary it depends, I'd say go for the test, I think if you have a weird run then maybe some advice may help. I think the best shoes are the ones that are comfy for you. I tried innov8 F195 recently ( I got the flat shoe running bug) but they weren't really best for me, and only after 6 months I've given up on them and got some pretty sore ankles now.
slight diversion - nutrition for long runs 10miles+
I struggle for energy on long runs but I don't have any special pre-run food or drink. I just finish work then go for a run, usually 4-5hrs after lunch. What can you eat say 1-2hrs before a long run to provide more focused energy?
Also whilst out, does anyone take any food/gels with them? Are they useful and easy to digest?
I don't even take water but I do drink about 2 pints when I get back.
Probably schoolboy errors but it's just what I'm used to doing. Probably need to change that though
Gels need water, don't eat them if you don't have any water.
Try eating a sandwich or something two hours before you run. Brown bread would be good. Or just make sure your lunch is low GI.
molgrips - Member
thanks, I'm doing an event at the weekend with regular water stations. Would that be enough water to work with the energy gel?
Went for a trot round the village last night and was shocked at how slow I was running. I was running at about 8:30 a mile for most of it and had no way to speed up.
For some reason my pace has dropped right off in the last year and I can't for the life of me think why. Ok, I was tired from work and was recovering from a cold, but it was only four miles and that's not really that far.
Does anyone have any idea what's going on with me or how I can get faster?
Gels need water, don't eat them if you don't have any water.
They seem ok without it to me. You certainly won't die 🙂
I went out for a slow 17 mile jog on Sunday, and took a single energy gel with me and no water, and felt ok, bit thirsty (but it was 23c-25c) but there's nothing much wrong with a little bit of thirst.
There are guidelines on how much water a gel needs. Probly about 250ml each I'd guess - so yes, in that situation.
Just had 2 weeks off work with little running in between. I ran the Brownlee gold run [1.7 miles!] Up at Haworth before watching the olympic tri in the pub with A media frenzy, Itv, sky and BBC reporters in attendance. Did ok, 12 min i think but i had pulled my calf and so didn't think it would be fast. Calf was fine and after a steady 200m i was off.. finished a min ish off the winner.
Next day i pulled my back packing the car with camping gear, so another few days with no exercise. I am back again now, a hand full of tester 2 mile runs at the weekend then a steady 8.5 last night. And i can ride the bike again aswell. 🙂
Prob do some speed work tomorrow then a long one at the weekend, maybe bgr leg 1 on the cards for friday evening.
Unfortunatly all this inactivity ive put on a few lb and missed my darlington 10k race because of the back strain. 😥
Wetherby 10k is my next goal run. my pb race course 36.36 to beat. 😐
Bl**dy ell ....feeling a bit inadequate after reading this thread .........just started running a few months ago ...I only do xc running ......I can only manage about 4-5 miles at the moment but working up ...
I've entered a few off road duathlons in a couple of months to keep me motivated .
I must admit I only started running because I got fed up with the shite weather mtb'ing ..but quite enjoying it now
Did my first trail run this morning . I was supposed to do 10km with 200m elevation . But was convinced to sign up for the 24 km with 500 m elevation . I have never run more than 15km and was very worried .
In the end felt ok and finished in just under 3hours .
Trail running is massive in France and for a small village fete there were about 400 people at the start .
Gels need water, don't eat them if you don't have any water.
I have also used them to good effect on long training runs, i.e. 20 miles, with no water.
Currently tapering for my half on Sunday, just been practicing my race pace this afternoon. trying to run 13 miles at about 6:20 minute miles (1:22 or so) is pretty daunting at the moment. My pb is 1:29, but I have run that in training 3 times in the last few months on long runs and the http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm calculator says it should be doable according to my 5k and 10k times...
Interesting calculator that. I've been looking into the FIRST marathon training schedules and working out training times and concluded I'm simply not fast enough over the short stuff to do their intervals.
That linked in calculator has a speedster and endurance monster pacing chart, which makes me feel a lot better about things.
Sure you will be fine Dj. Which half is it?
I think the sis gels are pretty good without water. Would it be possible to stash a drink beforehand? if I'm going long ish I will happily take a waist pack. With a small bottle and jelly sweets or flapjack. If it's an loooong run then callbacks with gels, bars sandwiches and I find frijj milkshakes are great!
I find when I bike home from work after a 4ish hour fast since lunch my blood sugar goes haywire if I have any sugars like gels or even strong sweet coffee. So I try to eat something savoury 2 hr before then nothing till I have started exercising. I've had a blood test as.I though something was amiss!
Hth
I have also used them to good effect on long training runs, i.e. 20 miles, with no water.
Carbohydrate takes water to metabolise. You're either getting it from your bottle or your tissues cos there's very little in the gel itself 🙂
Sure you will be fine Dj. Which half is it?
Its Burnham Beeches http://bbhm.burnhamjoggers.org.uk/information.html
Looks like a nice little event, 7 or 800 runners I think last year, but some reasonably fast boys by the look of it as some clubs use it as a champs race
Oh, and the best ever pre run / ride food ever is soreen. I have a stockpile. I eat a whole one for breakfast if I'm doing a century on the bike, half of one for breakfast before a long run.
http://connect.garmin.com/activity/212331739
Blew up in the last few miles and came in a good few minutes slower than expected. But I think it happened to most due to the heat. Placing wasn't bad, 24 from a field of 1000 gives some confidence that everyone suffered the same fate, certainly the finishing group I was with were struggling to maintain 7min/mile over the last climb.
Still a PR is a PR
Placing wasn't bad, 24 from a field of 1000 gives some confidence that everyone suffered the same fate, ...
Nice, would love to get that kind of result!
Anyone got / recommend any good 10k intermediate plans? Aiming for 40min, it's in 8 weeks' time.
That's good going DJ....you obviously worked real hard. I'd be happy with that result.
Well done djglover. A friend of mine was doing it. No idea how she did, but when I went out at 7am for a run it was absolutely sweltering, so I imagine it was pretty tough going.
Some pretty inspiring running going on in this thread.
I'm trying to get back to some kind of fitness after 9 months or so out with various injuries. I'm now injury free (touches everything wooden in a 10m range) and slowly building up the mileage but it's a frustrating process. I knocked 10 secs off my parkrun this week, but at 27:07 it's still almost 5 mins slower than my PB.
The trouble is I never saw how slow the process was when I 'got' my fitness in the first place. I upped my mileage and pace without recording it and the first time I did parkrun I was already at 25:00 pace. Then I was doing a load of miles for the marathon and improvements were huge over a relatively short period.
Still I guess, as long as I'm heading in the right direction, even 10 secs per week will get me to where I want to be!
Matt
I'm now injury free (touches everything wooden in a 10m range)
Watch out for splinters.
I did a 90 min 10k the other day. Mind you it was over Blencathra. It was blowing a hoolie, right up me shorts, and the mist was down on the tops. Back in time for breakfast. Blummin brilliant!
Not run for two months cos of man flu then holidays ,
Heading out tonight to start the build up for local duathlon ,10 mile off road run then the Dalbeattie seven stanes red route worth a look if you fancy a small scale event
www.dalbeattiehardrockchallenge.org
37:35 for the 10KM Midnight race in Göteborg tonight. Much better then expected off just one dedicated running session a week, (interval training rocks!)
'Charmouth Challenge' Sept 16th - 'most southerly fell run' really nice event lots of climbing over Golden Cap in Dorset - 12k only £8 entry - Google 'Charmouth Challenge' this event was postponed from July because of the storms
Has anybody got a link to a good half marathon training plan? I'm starting from being able to run 5 miles ok and the half is 3 months away. Would love to go under 2 hrs
37:35 for the 10KM Midnight race in Göteborg tonight. Much better then expected off just one dedicated running session a week, (interval training rocks!)
Thats a cracking time of little training.
Thanks, surprised myself to be honest. I'm doing 4 bike sessions a week, (power meter based training), so I know I'm in form.
Marathon debut next year, schedule based in the three session a week FIRST idea.
Some good running going on, good to have so new runners too.
Just back from an 8 miler with my GB international training partner!! Young lass ive been training with has been selected to run as a junior for GB.. She goes to Italy on friday for an uphill only trail run. She had a GB holdall delivered full of GB kit.. well jealous! I had the measure of her tonight though but she will overtake me within a year i reckon.
Couple of 8 milers this weekend and some runs to and from work so 11 off road and 13 on last week plus a shorter dinnertime session. Just need to get back to the early morning speedwork runs whilst all the time im getting closer to Snowdonia marathon so need to start building to 20milers soon. Aim to do 16 at the weekend or maybe more off road. Hope to do Ripon ultra in october just as a challenge so need to incorporate some recces of that... to many events not enough time! 😕
feeling good though [fingers crossed] 8)
Great to see new folk coming along isn't it? There was a time when I used to feel surrounded by old farts (self included). We had a young woman join us about a year ago, bouncy, skinny, keen, raw. She's winning stuff now. I beat my mate who'd earned an England vet vest on the fells the other week. He'd had a HUGE layoff. No chance it'll ever happen again. I'm not racing him ever again now 🙂
Had surgery about 4 weeks ago and have just started running. Haven't been able to run for 4 years so it's pretty cool to be out again.
Bloody hard though, and a bit weird in that my brain still thinks it can run (not that I was ever that fast). However my body is not so keen, managed 13 minute miles for 4 miles yesterday, which is not much better than walking speed! Also having to experiment with monitoring/maintaining blood sugars again(I'm diabetic).
Still, better than nothing and will build slowly to avoid any injuries. Think I'm going to have to enter a 10k to give me something to aim for.
I broke my marathon cherry this weekend, with the Hyderabad Marathon in south-central India. Allegedly a tough course, and ~10-15 minutes slower than a flat course, with 290m of climbing, and the finish 85m higher than the start.
Started at the front of the pack pretty steadily, letting the first guys shoot off ahead. I was aiming for a time of sub 3 hours, and gradually reeled a few back in over the hills.
Was pretty pleased with my 2:59:36, and very surprised to be called up for the podium having placed 2nd 😀
[url= http://connect.garmin.com/activity/214989780 ]2012 Airtel Hyderabd Marathon[/url]
It seemed my gel strategy worked pretty nicely too: 2 before the start, then from 40 minutes on, another every 25 minutes or so.
After a cycle and a swim this morning the legs are pretty much back to normal too 🙂
Just need to work in my swimming over the next 3 weeks in preparation for my first half Ironman 😯
Cheers, Rich
Nice time Rich, that's quite some gel consumption going on there!
I bought a '[url= http://www.discount-supplements.co.uk/high-5-race-faster-marathon-running-1-pack ]Race Faster[/url]' marathon pack which was linked to a while ago at silly-cheap prices, and went with the guide which came with it. It said for experienced runners to pop a gel every 20 minutes, for noobs every 30 minutes. I went somewhere in the middle, which corresponded with how many gels I could fit in my tri-short pockets 🙂
Cheers, Rich
Awesome achievement turbo!
Possible stupid question from a new runner. I've just started running in merrell trail gloves and I'm very happy with them. Not sure if I should be wearing socks with them or not though. If I should do you have any recommendations.
First run in them on Sunday - 5.96miles in 50.01, way off being fast but any good for a newb?
No experience with the trail gloves, but if they fit OK without socks, and you don't get any sores from them, then there shouldn't be any problems.
10km in 50 mins is certainly respectable for a noob, everyone has to start somewhere!
Cheers, Rich
Very happy . my 14 year old daughter announced last week she wanted to go for a run for the first time ,last night on our 2 nd time out she has decided that she loves trail running and wants to do more
[b]pebblebeach[/b]
Possible stupid question from a new runner. I've just started running in merrell trail gloves and I'm very happy with them. Not sure if I should be wearing socks with them or not though. If I should do you have any recommendations.
I wear thin socks with my Trail Gloves, my mate doesn't with his. They're designed so you can wear them without socks, but I just prefer having a thin layer as a couple of areas tend to be slightly rough.
A new runner? Hope you've built up to barefoot running nice and slowly?...
Not built up to bare foot running specifically but I do a lot of walking, around 15 miles a week so I'm used to using my legs to get about.
Not built up to bare foot running specifically but I do a lot of walking, around 15 miles a week so I'm used to using my legs to get about.
I'd beg to differ that 15 miles a week is a lot of walking, and it's hardly akin to barefoot running, I only wanted to highlight the potential injuries looming if you launch straight in to it. Plenty of previous threads on here where it's been discussed. Anyway, enjoy your running! 🙂
Fair enough but that's 15 miles of casual walking, lunch time walks, walk to the shops and doesn't include long weekend walks. I would imagine that to the majority of the population 15 miles a week is a fair bit of walking.
What advice do you have for 'breaking me in gently".
Don't worry. If you can do 5+ miles without any ankle/shin issues then you're already there.