2015 Running Thread Part 6

OBVIOUSLY maximizing one's potential is down to practice BUT only a few will have the potential to reach an elite or expert levelin any field

Anglaise I haven't got to the bit about running per se yet.... But most things its just practice. The guy who has written it is a Tennis Table champion. Here is the book.

I need to do more reading about the Heart Rate stuff before deciding on maximum. It doesn't work for everyone but its got to be worth a go.

Also the advice to run at 135 bpm, he's on the right lines but possibly not grasped the underlying principle

it would be more useful to choose a percentage of maximum heart rate (or perhaps resting heart rate)

Re practice / training vs 'talent' it's both.

Potential to be a good runner varies and depends on running economy and cardiovascular capacity but in order to realize the potential you need to optimize your training.
What is optimal will also vary from person to person ?

Hiya, I did 6.5 miles last night and have a 10k coming up this weekend. For the rest of the week I'm tapering :) It's my first race and I'm so excited!

1494.72

I'm on map my run, I love it. Could do with recommendations for earbuds though, got cheapies just now and they aren't great.

3.2 to add from last night with my daughter, this is a guesstimate as still garminless

joined strava ages ago and think I hooked it up to garminconnect but haven't really looked at it since

1485.02 + 3.2 = 1488.22

Purple if you are a geek you will love Strava. Trust me as I am a total geek.

I was talking to someone at my club and he was saying to run so your heart beat remains around 135 most of the time. I just got a heart rate monitor for my watch. My try it today. He said to mix that with speed work to improve on times.

The guy who won the Thunder Run and ran 220k in 25 hours is from my club. He was saying that his first marath he ran in 5 hours and now he does them in 2.45 hours. This fits in with a book I am reading called Bounce which says it's all about practice and not natural talent. It's a really interesting book.

Fast 3 miles and a core strength workout with DH earlier, felt good :)

1485.02

I have strava but not used it much. Must look at it properly. Love geeky stuff. Have a garmin.

Just a quick around the block from me tonight when OH came home from work.
2.72.
1482.02

Another lovely beach/dunes/forest run under fantastic big skies. The weather has been grim most of this afternoon, but it was just right for running by the time I went out . And hardly a soul to be seen. Perfect ending to the day

Anglaise I am on strava. Maybe we should set up a club. I love Strava.

5.08 from me today. Back enjoying it (and improving!) after finding myself stuck in a rut for a long time. Very happy at the moment 1479.3

11.3 miles to add from my last two runs. My last run was fartleks with my club. My first -and hopefully not last fartleks session. Was really tough but think it will do some good.... Managed to eat lots of flies which really wasn't fun. Yuk.

Makes 1464.02.

Apparently I have mild bunions and wide feet (due to high arches) I have Brooks and they are fine with me.

I second Mizuno for wide feet. I don't have bunions but have always had wide feet to the extent that a lot of normal everyday shoes don't fit me.

cinnamon I hope your poor dog's paw is ok, looks sore.
I always find miles 9-11 hardest in hm too. Have done 10 now and still get that, even though I do a 13+ miles run most weeks anyway. I guess it's because I'm pushing myself much harder in a race and that's when the physical tiredness sets in and the mental novelty of racing has worn off. Then the last 2 miles get better as I know I'm nearly at the end and I can picture whereabouts I am on my usual route home and know I'll be fine.

Horseflies phlebas ? Are they the big beasties that can give you a nasty bite? Our flies are buzzy and annoying but they don't bite yet

5.74 tempo run from me and DS1 today. His pace now matches mine over shorter distances and we kept each other going
1446.98 + 5.74= 1452.72

Your poor dog cinnamon! Hope she is ok now.
2 fast miles from me this morning, at 18.40, the fastest since my injuries, so i'm pleased.
1446.98

I need a wide toe box too, as I have a bunion coming. Boo! I have been running in asics and they have generous toe areas, but they are starting to feel hefty on longer runs. Someone recommended Mizuno to me.

Sophie ?Re shoes I also found hoka too narrow (I had the bondi) but am now running in hoka constant which have a wider toe box, I found them very comfortable, no wearing in period.
Might be worth considering for you? ?

9.47 from me yesterday- one longish run and a short interval session 1444.98

Oh no-poor dog. After 10 miles stumbling over HK trails this morning I know how he feels. 1435.51

I think I may need to totally rethink shoes. I love the stablity and cushioning on Hoka's but I have to accept they are too narrow and my bunionsbig toe joints get sore from where they're pressing against the sides. Might try the men's and see if they're wider. If not, Brooks? North Face? Tried Altra's- they're wider in the toe box but I found the heels are too wide and my foot just slides forward. Dont need big lugs as Hk trails drain well and tend to be rocky rather than muddy, and I am heavy for a long distance runner (61kg) so cant get away with Speedcross/S-Lab etc on technical races over 35k or my feet are agony. Also need to buy road shoes but that's a whole other purchasing decision.

phleba I'm inclined to agree that you dont need to go above 11 miles for your LSR before the half, and also to do an 11, and then maybe taper to 9 as your last longer run. Re time off, I personally do benefit from a longish rest beforehand- at least 3 days doing very little apart from eating jacket potatoes and a few 5k jogs followed by stretching and rollering. When you start doing a lot of races, you cant really do that so much or you'd never train, but certainly for a first half, I think you'll benefit from a very gentle few days beforehand.

ouch! Poor thing

(have finally ordered some canicross kit from that kisi site, thanks cinnamon!)

Not sure how well you can see.

Argh what a disaster! Our club social run was moved today due to forestry commission making it impossible to get to and then as people started arriving at the new location there was an accident and the police wouldn't let people into the car park so through fb, texts and calls we moved to a their location. Got absolutely soaked and little dog has a horrible cut on her paw
Anyway, 4 miles done!
1425.51