2018 Running Thread

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  • jonevejoneve Frets: 853
    incredible effort! Well done @mcsdan ;

    puts my paltry 5 miles last night into perspective :D 
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  • mcsdanmcsdan Frets: 201
    Thanks. :) every run is a good no matter how long or fast. They all count. 

    Whats up next for you @joneve ;

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  • jonevejoneve Frets: 853
    mcsdan said:
    Thanks. :) every run is a good no matter how long or fast. They all count. 

    Whats up next for you @joneve ;
    got the Cotswold Classic Middle Distance Tri in just under 8 weeks. Still only doing short runs as still struggle with my tight calves and shin pain because of it..but I'm managing it through stretching etc.

    But as I said above, our new office has a shower, so I'm hoping to cycle to work at least twice a week (12.5 miles each way, with a view to extending on the way home occasionally if time permits)...with at least one lunchtime 5km thrown in for good measure, and then some swims when I get the time!..but the run routes I've picked around here are a bit hillier, so hopefully even though they're shorter, they'll benefit me for longer runs. Definitely felt quicker yesterday after doing two hilly runs last week.

    I'm horribly under prepared for it (having a 6 month old hasn't helped), so I just want to get round injury free and try and post a respectable time if I can, but I don't really have a fixed target to aim for (having never done a middle distance one before)...
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  • mcsdanmcsdan Frets: 201
    Tri sounds good.  Yep, hills will help although be careful with calves since it can overload them so gradually increase.

    Keep posted on how you get on with the tri :)

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  • rolls1392rolls1392 Frets: 173
    Having just returned to running I am struggling with the tight calf thing.
    Both sides have gone twang since April, first one the day after buying new running shoes!
    Now on the up and steadily increasing the distance.
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  • d8md8m Frets: 2393
    Managed a 10km on Saturday but 10 minutes off my average pace.

    Another 2km tonight but my hip is still giving me grief getting really annoying now!

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  • quarkyquarky Frets: 2288
    edited June 14
    Should I care about BPM? My average BPM seems to be around 168-165 for a 5-7km run (according to my fitbit blaze) Does that mean I am pushing myself too much? Not enough? Or is it really not worth thinking about. My daily resting BPM tends to be between 49 and 54 most of the time... I have seen formulas which suggest my running BPM could be on the high side.
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  • jonevejoneve Frets: 853
    quarky said:
    Should I care about BPM? My average BPM seems to be around 168-165 for a 5-7km run (according to my fitbit blaze) Does that mean I am pushing myself too much? Not enough? Or is it really not worth thinking about. My daily resting BPM tends to be between 49 and 54 most of the time... I have seen formulas which suggest my running BPM could be on the high side.
    I never really pay attention my RHR average over the last 7 days is 55bpm and looking at my last couple of runs....

    1. 150 ave. 165 max
    2.153 ave. 171 max
    3. 155 ave. 170 max
    4. 152 ave. 165 max

    Run's 2 and 3 there were pretty hilly (although only 5km) Run one was 5 miles, and run 4 was a flat 5km. 

    Not sure if that helps? I have no idea about heart rate. 
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  • quarkyquarky Frets: 2288
    Thanks. I think it helps. It looks like my average is higher, but my max is about the same, so I am probably not overdoing it, but could back off a little.
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  • mcsdanmcsdan Frets: 201
    edited June 14
    Heart rate training is extremely useful to put you in the right training zone for what you are trying to achieve e.g. aerobic base, aerobic speed, anaerobic speed etc Known as HR zones.

    The old way of calculating was 220-age x the zone (%age).

    However it is very dated and doesn't take fitness levels into account. Useful for someone that has never trained but not if you've built some fitness.

    Better way is the Karvonen formula. This uses resting and max heart rate to determine your working reserve, then applies zone %age to these. So

    ((Max HR - Rest HR) * zone_percentage ) + rest HR

    So if Max HR is 190bpm and resting is 50bpm and you are looking for the range for your tempo pace (aerobic speed which is 82-88% and a typical 5km-10k pace)

    Low range
    = 190-50 = 140
    x 82% = 115
    + 50 = 165bpm

    High range
    = 190-50 = 140
    x 82% = 123
    + 50 = 173bpm

    So you'd try to run between 165-173bpm.

    Obviously you need to know your resting and max HR.

    In a session the more time you spend in these ranges the better the stimulus. It is very easy to go off too fast and be too high or run too slow and not hit the right zone.

    Interestingly the heart rate is quite predictable once you get to know it. A few months back I did a treadmill marathon pace run of 20 miles. As I pushed the pace closer to marathon pace every 15 seconds faster would add 1-2 bpm to the heart rate. When I went too fast it jumped much higher quicker. I used that to determine the correct pace which was 164-170bpm. 

    Lots of material out there so have a read, try it out and see what works for you. Knowing your own zone ranges is ideal not something preset off a watch.

    Hope this helps.




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  • axisusaxisus Frets: 10942
    Got a PB on yesterdays 5k Parkrun! 22.25.

    Not bad for an old man of 55 with hip and knee arthritis!
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  • fields5069fields5069 Frets: 1467
    edited June 17
    Bloody good! Well done.

    I beat you though. ;) 22:19, I was amazed. The pacers helped this week, that and the fact that the 22-minute pacer started too slow and was always sort of in reach.
    Some folks like water, some folks like wine.
    My feedback thread is here.
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  • axisusaxisus Frets: 10942
    Bloody good! Well done.

    I beat you though. ;) 22:19, I was amazed. The pacers helped this week, that and the fact that the 22-minute pacer started too slow and was always sort of in reach.
    Well done. I want to find a flat parkrun, mine has 4 hills. I hate the hills!
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  • quarkyquarky Frets: 2288
    mcsdan said:


    So you'd try to run between 165-173bpm.

    Obviously you need to know your resting and max HR.

    In a session the more time you spend in these ranges the better the stimulus. It is very easy to go off too fast and be too high or run too slow and not hit the right zone.

    Thanks, that is a great help. Had a good run today, went for duration rather than speed, and ran for just over 60min. Still managed a reasonable pace though (5'10"), which is slower than normal, but actually, the same pace as my 30min run last weekend!
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  • fields5069fields5069 Frets: 1467
    axisus said:
    Bloody good! Well done.

    I beat you though. ;) 22:19, I was amazed. The pacers helped this week, that and the fact that the 22-minute pacer started too slow and was always sort of in reach.
    Well done. I want to find a flat parkrun, mine has 4 hills. I hate the hills!
    Now you're just showing off! :)
    Some folks like water, some folks like wine.
    My feedback thread is here.
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  • jonevejoneve Frets: 853
    I ran friday lunchtime at work. 5km. Managed to roll both my ankles and the right one swelled up like a golf ball. 

    On the bright side, quickest time this year 24:32

    just need to get under 24 mins now. 
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  • jonevejoneve Frets: 853
    First run since turning my ankles over...slow pace but felt good. Managed 5.3 miles and felt I could have gone a lot longer but was with the dog and she was on struggle street towards the end of the run because of the heat, so called it a day. 
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  • fields5069fields5069 Frets: 1467
    I increased my mid week runs from 3 to 4, and suffered a bit in the parkrun. 29 miles for the week though, I'll try to maintain that and see what happens.
    Some folks like water, some folks like wine.
    My feedback thread is here.
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  • quarkyquarky Frets: 2288
    Now doing three runs a week rather than two. Aiming for two short midweek (~6km) and a longer weekend one. 
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  • jonevejoneve Frets: 853
    Another run last night 4 miles with the dog - was still hot at 7pm, which sucked, but enjoyable nonetheless. 
    going to try and run 100 miles over the next 28 days with a few longer runs to prep me for my half iron at the start of august. 

    ideally want to try and run most days too, even if it's a couple of miles. I appreciate my legs will feel weary, but I want to try and get them used to running tired! 

    But the main aim is 100 miles in a month (I started from Saturday, as I don't want to get to the end of july and only have 5 days before my half iron, so by starting early and doing a month from 23rd June, I can finish 22nd July and still have a good 12 days to taper. 

    This is subject to my legs and shins feeling OK.

    Planning to do another 5k or so with the dog tonight. 
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  • jonevejoneve Frets: 853
    Another 4 miles tonight. Kept it slow-ish again, so legs felt ok, so that’s 14 miles in 3 days. May have a day off tomorrow as I’m commuting to work in this ridonk heat. Leaves me 26 days to do 86 miles. Nice and doable. 
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  • fields5069fields5069 Frets: 1467
    edited June 26
    Wish I hadn't run this morning. Only 5 coaches on my train, and because the Severn tunnel is shut the next station from Newport is Swindon, about 1 hour 20 away.

    Edit: forgot to say I was standing. However all is now well, I have a seat.
    Some folks like water, some folks like wine.
    My feedback thread is here.
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  • jonevejoneve Frets: 853
    Wish I hadn't run this morning. Only 5 coaches on my train, and because the Severn tunnel is shut the next station from Newport is Swindon, about 1 hour 20 away.

    Edit: forgot to say I was standing. However all is now well, I have a seat.
    :D 

    Another 4 miles this morning early doors with the dog, after a day off yesterday (although I did commute 12 miles to work and back on my bike). 

    Hopefully going to get another 5km or so in tonight with the dog once it cools a bit (so 10pm then!). Just concentrating on getting miles in legs at the mo - hopefully get a longer (8 or 9 miles) run in at the weekend. 
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  • fields5069fields5069 Frets: 1467
    It was worse on the way home. Again only 5 coaches, and I was standing for 2 hours all the way to Newport.

    Still, I did 5 more miles this morning, so I've shifted the rest day to Thursday in the hope that Parkrun will be easier or faster.
    Some folks like water, some folks like wine.
    My feedback thread is here.
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  • jonevejoneve Frets: 853
    This is my thinking - I'm hoping that if I over train now, once I give me legs time to rest, that it will help the longer run after a 3 hour cycle seem a bit easier. 
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  • jonevejoneve Frets: 853
    Another 4 miles with the dog at stupid o'clock last night (once it had finally cooled a smidge)...I've never done two runs in a day. 

    Still somehow managed to smash my best cycle to work time this morning though. 

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  • Jeepers, some really impressive achievements on here. I’ve just this morning finished week 3 of C25k having not done any form of running since high school some 26 or so years ago. 

    I’m hoovering up all the information I can get for any form of tips, hence me diving into this thread. I can’t say that I’m finding C25k in any way easy but I am enjoying the challenge. I’m getting a bit of pain in my feet so I do think that I need to get some decent running shoes and possibly have a gait analysis done. Hopefully, I’ll be posting stats like some of yours one day!
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  • mcsdanmcsdan Frets: 201
    Welcome :)

    Yes, go to a proper running shop and get a GAIT analysis. Most will charge (about £10) but will often include for free if buying the recommended trainers. Worth supporting your local shop and getting feet sorted.

    For c25k biggest tip I can give is to slow it down. You should feel like you can have a conversation whilst running. If you can only get a word or 2 out in between breaths then too hard, if you feel like you could sing then too slow. Cover the time/distance first then worry about speed once you've got you 5k done.

    Have a days rest in between each run if you can. As a beginner if you run 2 days in a row the 2nd run can feel alot harder and puts a bit more strain on the muscles. So days rest in between if you can.

    Post up your runs once you;ve done them :)



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  • Many thanks for that @mcsdan . I’m with it on the taking it slow, what I do is more of a stumble forward than a run! There’s a shop not too far away that offers gait analysis so I’m going to head there once funds allow.

    I do a ‘run’ every other day and, on the days between, I tend to do a session of Yoga (YRG/DDP yoga) in order to stretch and to incorporate some strength exercises. 

    I start week 4 on Monday - I’m already going thinking about the 5 minute run with a mixture of dread and anticipation...!
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  • jonevejoneve Frets: 853
    Many thanks for that @mcsdan . I’m with it on the taking it slow, what I do is more of a stumble forward than a run! There’s a shop not too far away that offers gait analysis so I’m going to head there once funds allow.

    I do a ‘run’ every other day and, on the days between, I tend to do a session of Yoga (YRG/DDP yoga) in order to stretch and to incorporate some strength exercises. 

    I start week 4 on Monday - I’m already going thinking about the 5 minute run with a mixture of dread and anticipation...!
    How do you find DDP Yoga? I feel like I could be more flexible and heard nothing but good things and seen some incredible results. 

    All the best with the C25K. 

    Another 4 miles for me this morning, so still on track to do 100 miles in 4 weeks.
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