Reply With QuoteStevenage Park Run for me today. Always do the New Year run as it's fun and good spirited.
Just missed my normal sub 30 mins though
That would be cool, and you wouldn't have to run as fast as usual, eitherOriginally Posted by Andrzej
(Good luck with the hamstrings, hope they improve!)
Dave E
Skating away on the thin ice of a new day
Stevenage Park Run for me today. Always do the New Year run as it's fun and good spirited.
Just missed my normal sub 30 mins though
Enjoying the new Apple Watch for running and general fitness. Did my 10k loop in about 52 mins on a horrific hangover!
Brought my 10k PB down to 47:50 about 3 weeks ago. I was on holiday so it wasn’t any of my usual routes. Very flat with perfect weather for me and it was a group run, all of which undoubtedly helped. I always run alone so never have access to better runners to use as pacers.
Also improved my half marathon PB last night ... 21.55km in 1:52:50.
Great effort on the PB
I did not enjoy my 10km poop this morning, just a few frosty/icy patches underfoot and didn’t want to come a cropper!
Also dealing with a hamstring issue. I aggravated mine back in October when I was going for a fast 10k and even with rest it just isn't getting better, even with some rest. I've found it usually gives me grief for the first km and then settles down, though I feel like I'm not getting all the power I should out that leg. Yesterday, it settled down after the first km and then I hit a touch over 5 km and it started cramping.
Anyone have any suggestions? I'm guessing rest is the main one and I'm going to start icing it in the evenings.
The physio I use and a specialist sports injury clinic physio have suggested initially ultrasound. They have also said try and work the hamstrings hard - short sharp steep hill reps. I am now looking at hamstring strengthening, rather than stretching, allied to glutes and core exercises. Making sure the former are firing, and the with the latter can keep good posture. Also all seem keen on strenuous aqua jogging to keep up running. Had not realised quite how much useful "stuff" there was on Youtube.
I am back to running gently - and now down to 26 minutes again, so still quite a way to go, but as a 70 year old, means getting closer to 70%.
Thanks, I've heard that strengthening of the hamstrings is important and that it is quite possible to make things worse stretching from cold. I can deal with the pain (other than it indicating that something is wrong), it is that I feel I am not getting full use of it that is particularly annoying me.
I hope you take this in the way it is intended, but I really hope I am still running at 70!
And I hope you are too.
My main target is to continue to really enjoy running - hence cross countries, trail running, park running. Plus I would like to get close to 21 minutes!!
Both sound like really good goals. I generally run to work and so I don't get much variation in my runs unfortunately. When I have a bit of variation, it is definitely more enjoyable and I also find I am generally faster (I assume because I'm not so familiar with the run and hating all of the harder parts).
Cheeky link to my Berlin Marathon fundraiser here: https://forum.tz-uk.com/showthread.p...erlin-Marathon
Finally got someone to show me how to get strava on the Apple Watch hadn’t enabled! Will be able to share runs with the group now happy days!!
Been running weekly half marathons for the last 3 weeks, in addition to 2 shorter runs each week. Best was 21.4km in 1:48:19. Thinking about either fewer sessions or only short distances this week as my toes have been hurting and not recovering between runs. I don’t think I’ve run less than thrice a week for the last 14-15 months!
I’d say that is a lot of distance if you are doing it for fun/stay fit. I’d be a bit wary of doing long term damage to your joints. The toe pain might be something to do with the fit of your trainers - even lacing them differently may help.
That is a really good time. Personally I’d be tempted to reduce the really long runs down to once a month and swap one of the weekly runs for a cross training or pilates session to strengthen the rest of your body, maybe build up some of the explosive strength in your legs that distance running doesn’t. When I did that the times for my distance runs improved noticeably and I felt better overall for it.
Just some personal thoughts, you may well have considered all of that already.
When I started doing half marathons a few months ago, it was a "once a month" thing. It was just January when I got a bit carried away. Having said that, I have been doing weekly long runs of 16.5km (office to home) plus 2 shorter runs of mostly 10k but sometimes 5k, without fail since July/August last year. I agree on cutting the distance a bit though - my body is also telling me to.
I already do strength work at the gym twice a week. One day totally focused at lower body and the other day mostly upper plus a little lower. On the other 2 non-run days I either attend a free Yoga class at work or do some light glute/hamstring/leg exercises at home. All prescribed by my physio last year but I have been doing the same stuff for too long and overdue a change. Terrible inflexibility, short hamstrings and IT band are major problems for me and have caused multiple injuries in the not too distant past.
I did my first park run this weekend. As a new year health kick I decided to download the Couch to 5K app (BBC version). It's been great to get me motivated and moving 3 times per week so this week I thought I'd try a park run with the intension of following the app (Week 4 walk/run/walk ect.)
Anyway I forgot my headphones so just ran the whole thing, which is a first. I've never ran 5k in my life (40 years). I found a comfortable pace and was pleased with my time of 28.57. I had no goals to get under 30 mins, didn't think I'd run the whole thing but the course was nice and the 500 odd other runners helped me jog on, so pleased with the result.
I'll aim to better that next week.
Sounds like you’ve got it covered :).
Like you my hamstrings have got pretty tight over 45 years of running, but the yoga/pilates has helped me a lot.
Best of luck anyway, that’s a great regime.
That's an impressive time for your first 5k! From memory, my first 5k that didn't involve any walking took me 32+ minutes.
Make sure the toe box of your shoe has ample space. In Asics I go half a size up for this reason.
Anyone tried shoes from On-Running.com? I like the look of their Cloud range. Trainers I wore on Saturday must be 15 years old and left my feet a bit sore, and if I’m going to do this every week I need something decent to wear.
Get to a shop and try them out. I tried a pair when I bought my last pair of running shoes, didn't like how they felt under foot. Ended up with a pair of Mizunos this time, had Brooks and Asics before that..
That's a pretty good time for your first 5k, by the way, well done!
Dave E
Skating away on the thin ice of a new day
Well done - an excellent time for your first parkrun. Mine was 32.5 minutes, and I then went slower on my second. Took a few runs then before I got under 30 minutes!
Speaking as someone who ran in a pair of ancient Hi Tec Trails (the squaddie's favourite) I'd say it's time for a new pair.
In the Sotadic Zone, apparently.
Thanks.
I had assumed the On-running.com only sold online but I've just checked and we've a specialist running shop in York that stocks them so I'll go there this week and try a few pairs on. They have a treadmill and analyse your running so will get the correct fit.
--
Update: Just been to Up and Running and bought these. Had a quick go on their treadmill and feel a lot better than my old trainers. 10% off for Park Runners too so I'm glad I did that at the weekend. For the first time ever, I'm actually looking forward to going out for a run. Roll on Saturday.
Swiss engineering for the feet!
Last edited by chrisparker; 4th February 2020 at 16:14.
All 3 pairs I currently have in rotation were bought after fitting & assessment at Runners' Need. Toes don't feel cramped in any of them. Toe pain is new to me as I am used to knee, rear thigh and hip pain from running. I did read up on it and people point towards toe box and fit just like you guys did. I suspect my Pegasus 35 are to blame ... the soles started compressing on them way to early and I feel a bit "flat" running in them. I use them for 5k sessions only now.
I will experiment with lacing and pay attention to how the space feels like.
FWIW I had a problem because I wasn’t lacing quite tight enough (mine were also fitted after a gait analysis etc.). This had the twin effect of my foot sliding forward imperceptibly giving blistering on the ends of some toes, and me subconsciously clenching my toes slightly to try to grip the inner sole, which led to a cramping feeling after a long run. I had no idea I was doing it until I read about it.
Anyway, just sharing as an experience, hope you manage to pin down what is causing your issue.
Interesting. I am certainly not hitting the tips against the front and there are no blisters. It is only the left foot (my left side is more problematic than right too, all the way) and the pain is around the centre of the 3 middle toes. I may well be clenching them while running for some reason. Right now while sitting if I try to curl them inwards/downwards, I feel only a little bit of pain but if I squeeze them together or try to bend them upwards I feel it much more. Can't really afford a serious injury just a few months before I start training for my first (only?) marathon!
Currently recovering from knee surgery, an arthroscopy operation to fix a damaged meniscus cartilage and generally clean the knee out. No guarantees, but hopefully I can get back to running again in a few weeks. Had a similar procedure 3 years ago on the other knee and that’s been OK.
Best advice I can give regarding shoes is to buy from a specialist shop, find something that feels right, do all the gait analysis stuff but don’t be influenced to buy something that doesn’t feel good. Accept that you’ll probably pay top price, but if you’re happy with them buy another pair off the internet as cheaply as possible. Don’t wait till your shoes are worn out, always have another pair ‘run in’ and ready to go. Good shoes us the best way to look after your feet and legs, none of the other stuff matters.
I’m a strong advocate of gym work to build and maintain leg strength, I do full- body sessions working all muscle groups with plenty of leg work. Be sure to do stretching too, gym work can leave muscles tight.
This for sure. I bought one pair from a running shop after trying out half a dozen different models, and then sourced a second pair cheaply online. I bought the second pair in another colour and run them in rotation to keep the life going of both.
Dave E
Skating away on the thin ice of a new day
I used to have some Hi Tecs as a teenager way back in the day, loved them until I tried a pair of Nike Oregon Waffles and then started on the slippery slope of running shoes instead of trainers.
No affiliation but I spend a lot of time in Runner's Need.
They do price matching and I believe they still offer a discount if you're a member of running club.
They'll analyse your gait and they usually have a good range of shoes to try.
I’ll be interested to hear what you think of these, especially in wet conditions. I had a pair and they were almost dangerous in the rain. There’s no rubber on the soles, just a continuation of the midsole material. That was the case a few years ago anyway.
Last edited by demonloop; 6th February 2020 at 11:23.
I have bought my last 4 pairs from them either online or in store. The most recent purchase was Saucony Triumph 17 (superbly cushioned shoes btw) just a few weeks ago. I got them to match the price of another online retailer. I wanted to buy from Runner's Need as I tried the shoes in one of their stores. Submitted a price match request on their website and the process was very straightforward.
New trainers seemed good and smashed my first park run time. Second attempt at 5k, 26.01. If I’d have known I was a two seconds off sub 26 min I’d have tried to sprint the last 10m.
Should have an Apple Watch for my next effort which might help spur me in a bit in the last section.
So the London Winter 10k for Cancer Research was cancelled today due to Storm Ciara, but decided to stick in 10k at the gym. It was painful as I have been travelling lots the past 6mos and missed on training, but glad to have done this. Next target is under 50.
Sent from my iPhone using Tapatalk
Try a pair of the Nike Vapourfly they are apparently able to shave time off! Expensive mind!!
I’ve managed two runs this weekend for a total of 14.5km. Year going well so far, I set myself a 250km target and I’m already at 75km! Last year my total distance I think was 186km.
None of it is particularly fast at the moment which is fine, though when pushed at my BMF Crossrun class I can just about maintain 8:30min miles over 5 or 6 miles. On my own it’s probably closer to 9:30m/ml
Last edited by dougair; 9th February 2020 at 13:31.
Great fun running in the wind today. Not too many PBs unless you can get it behind you.
No PB for me either today lol. A relatively slow 10k after a break of 4 days from running.
Last week I finally ended my 14-15 month long streak of at least 3 runs per week. After running 1 x half marathon + 2 x 10k for each of the previous 3 consecutive weeks, my body was telling me to rest a bit. Only did a 5k and and a 10k last week. Can't say the rest week has helped a great deal in terms of recovery but I was feeling like I was inviting serious injury by carrying on as usual so it was the right thing to do.
I also had a rest week last week. I don't run as far as you, rather I do four runs a week between 5k and 8k, as I fit them in on the way to work. My legs were permanently like rubber after no rest weeks for six months, so I can't imagine how yours felt!
Perhaps have a couple of maintenance weeks and then go back to it?
OK I had to Google what "maintenance" meant in the context of running. Sounds like last week was more of a "maintenance week" rather than a "rest week". I could use another one of those. Just don't want to de-train because I know I tend to lose fitness incredibly quickly. I suspect subconsciously that fear kept me stuck in that loop for so long. Right now my biggest concern should be avoiding injury - not maintaining streaks. In Spring or Summer I will begin training for my first (and probably the only) marathon and can't afford my constant pains turning into more serious problems.
I know what you mean about fear of losing fitness. I took a month off over the summer to spend with my family while the kids are still little enough to want to spend time with me. I only ran twice during that time, but was fairly active and watched what I ate. I came back to running to find if gotten about 20 sec/km slower. Probably not what you wanted to hear!
A week of rest really wouldn't hurt though. If anything, you're likely to come back faster.
Happy to have got round the Hillingdon Half Marathon today -my first half for over 25 years. Because of on-going hamstring problems, very little training, so took it very steady at 9.15 a mile pace with a couple of other club members. Still good enough for the over 70 age group prize.
Well done! 9:15/mile means around 2 hours. I would be over the moon if I can run a half marathon at 70+, let alone anywhere near that pace!
Well done!
Dave E
Skating away on the thin ice of a new day
Bloody good effort.
In the Sotadic Zone, apparently.
After running about 42km (half marathon + 2 x 10k) per week for 3 weeks in a row, I’ve been taking it relatively easy for the last 3 weeks. Reduced frequency from 3 to 2 runs/week at first, then ran thrice last week but limited the distance to 10k and haven’t done the really long runs that I had been doing weekly from July to January. Managed to beat my PB one day but all others have been fairly slow (and not intentionally).
Went back to my physio as the soreness in glutes and hamstrings isn’t settling down. She reckons it’s just a build-up of lactic acid over time due to lack of rest, stretching and foam rolling but will have a few more sessions to make sure there isn’t anything serious. Been doing the same stuff at the gym for ages so I was long overdue a change there too. Got a new program from a PT. Just can’t risk another injury this year so got a bit scared and took all these actions.
Another shameless link to my Berlin Marathon charity fundraiser thread: https://forum.tz-uk.com/showthread.p...erlin-Marathon
Well, not sure how I managed it , but knocked 40 seconds off my previous parkrun PB this weekend!
Must admit, I felt very heavy legged all the way around, but have been focusing on my breathing technique recently (belly breathing) and its made a big difference so far
Glad to find improvements can be made, even at my middling years
Just joined this group through the Strava app look forward to putting up a few miles on it,
Thanks
Brian
Great effort and well done.Well, not sure how I managed it , but knocked 40 seconds off my previous parkrun PB this weekend!
Must admit, I felt very heavy legged all the way around, but have been focusing on my breathing technique recently (belly breathing) and its made a big difference so far
Glad to find improvements can be made, even at my middling years
Pitch
Two runs in a row my left calf has cramped about half way through the run. In both cases, this was without warning, i.e. I didn't have any indication the leg was about to misbehave until it suddenly so did.
My thoughts are electrolytes (lack thereof) or shoes (they still look in pretty good state, but just have done about 1000 km now).
Does anyone have any thoughts?
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