Runners united (come join us if you are addicted to running!)

[MoshiMoshi]

This is a continuation of the thread "Happy When We Are Running" for those of us who are committed to running in order to preserve a sense of ourselves and maintain a degree of sanity in our lives which are otherwise taken over by family and work-related matters.

All runners are welcome, experienced and newbies, if you are a keen runner. We promise to support you in your efforts and have a running (excuse the pun!) list of races (see below) which various of us have entered in order to provide advice and support along the way.

So what are you waiting for? Spring is here and there is no better time to enter those races you have been wondering about entering and lose those winter pounds, and all for free (well, as long as you have a decent pair of trainers suitable for your running gait ). Alternatively, if you don't want to race you can just join us to enjoy the racing vicariously and learn about training and what (not) to do along the way.

27/03/11 - Kingston Breakfast Run 8.2m wheely
02/04/11 - Miles for Missing People 10K: MoshiMoshi
10/04/11 - Brighton Marathon: Pawsnclaws
17/04/11 - VLM: MoshiMoshi/ Passmyglass/ Doyouthinktheysaurus
10/05/11 - Burbage Skyline 5.75 miles: Hatwoman
14/05/11 - Chester Half Marathon: IreadthereforeIam
15/05/11 - Oxford Town and Gown 10k: Goldberry
22/05/11 - Edinburgh Marathon: MrsWednesday
30/05/11 - BUPA 10K: MoshiMoshi
08/06/11 - Claver Peak 5 miles: hatwoman
11/06/11 - Clumber Park R4L 10k Hamster
12/06/11 - Bath R4L 5k Dillinger
12/06/11 - Redcar half marathon - DrNortherner
25/06/11 - Lewa half marathon Kenya - Masterandmargaritas
10/07/11 - RFL 5K, Kingston & Kempton Park: Wheelybug
18/09/11 - GNR: Hamster, Run for fun, popsycal
23/09/11 - Notting Half Marathon: cestlavie

at being called fast...the girl who was always last in any running race in PE at school! It was a bit of a one off though, usually i think i am more like 8.5mm, yesterday was just thanks to DH and my bloody minded competitive disposition. He also said "let's do 5k" and then, half a km from home, forked off to add 3 . Nearly killed me, definitely am not about to try it with a pint of milk, or anything else for that matter . Luckily DH and I don't get the chance to run together very often.

I could do a 7 minute mile if I had an Axe-Wielding Murderer chasing me....probably I suspect even then I may struggle

Wheely I agree with what driving and peach said. Intervals over a short distance faster than target race pace with recovery in between, tempo run and long run....If you are prone to injury I would only do 1 speed session though.

LOL Sleepwhenidie. I foolishly invited my brother for a run once....never again! Apparently whilst not being a runner he can knock out 9mm for many miles Also being the competitive type I felt the need to keep pace and returned after 7 miles needing oxygen

I got up and ran the next morning though....my brother was too sore

do you what are you doing up and about at 5.04am? Did you steal my DC's for the night ? How do you find the energy to run?

sleepwhenidie I think your urge to walk is probably a direct consequence of the fast pace you are running at. You need to build up distance, and to do that you need to cut down your pace a bit on some of your longer runs. According to this your long/easy runs should be closer to 9mm - having said that, if it works for you, it works for you - no point doing it if it's not fun (she says, having slogged around 15k this morning with sore legs the whole way. Fun? in my dreams)

Morning all.

Wow, lot to catch up on having been away for the last week! Think everyone has moved on somewhat since the VLM but since I missed most of the chat around that, just to say another huge well done to everyone completing it in pretty brutal conditions!

Stayed a couple of nights last week with a (very fit, outdoorsy) friend who had run the VLM and was targeting 3.45 and who ended up finishing in 4.17, absolutly shattered. Said it was one of the toughest conditions heat wise he'd run a marathon in and he's run a few plus some fell races. Makes me think that my HM at the end of June should be an interesting experience especially as I'm looking for a PB... Anyways, well done!

Only managed one run whilst away - gorgeous 6 mile run with a friend on a a bike through the Scottish countryside which which was fantastic - fast and easy and flowing. Shows the benefits of not having run for about a week previously and having fresh legs! Back into normal training again tomorrow which is going to be much more depressing I know.

DrNo was also up near your way a bit whilst away. You've got lovely countryside for running for sure!

I'm really not liking this taper lark. :( I ran 10K on Sunday (it was HOT), did nothing yesterday, then did 7.9K this morning before work. I'm not sure what if anything I should be doing for the rest of the week but I would prefer to just run a little every day. But I don't know if I should.

My bigger worry is that the race instructions arrived while I was away and they are saying people can't run with ipods. I have never ever run without my ipod and I REALLY don't want to try it for the first time in a race. I NEED my carefully constructed playlist. Am very very concerned, and upset. There was nothing about this on the website when I registered, I would never have entered if I had known the race was being run by . Apparently last year an elite runner was bumped into by someone with an ipod so that's it, we all have to run with no music now. At one week's notice.

Sleepwhenidie I'm not normally up at that hour, I work nights Thankfully my ds's are older now and tend to sleep in beyond 7am....except when camping but that's another story

Glad you had a good holiday cestlavie. You must have benefited from this amazing weather we have had! Not conducive to good running but good for the soul nonetheless. It's good to hear of others who struggled with the heat in London, it gives me hope for a better time in Brighton next year!

thetasigmamum tapering is horrid! It is normal to feel restless and out of sorts. Regarding the ipod, the Marathon was the first time I had run any distance without my ipod. I thought I would struggle but I didn't really miss it at all except possibly the last few miles when really, I was beyond help anyway I can't run on my own without my ipod, I would go mad with my own thoughts, but with nso much going on in a race, somehow it is easier....tht was my experience anyway

Thanks everyone for the advice on speed training - very helpful.... I'll come back to that in a mo !

Wanted to say peach - I too didn't say how pleased I am to hear of your scan. I was keeping up to date whilst away via my phone but found it difficult to post on the long thread. Remember, each day is a step nearer.

thetastigma - I too had the same panic a week before my last race about ipods. Someone here, I think paws, said you'd probably get away with it. So, I took mine in my pocket (I have a shuffle so easy to conceal) and thought I'd use it if I needed it. As it happened, I got to the start andloads of people had ipods. I don't think in reality there is much they can do, especially once you are out on the course. I think it is there to cover themselves if you get run over because you don't hear anything.

paws - am v. impressed by the 4 pints of milk (I assume it was in 1 bottle and not 4 . I would also add, so as not to be beaten, I was also carrying some new potatoes and a pasta salad, but they were less important .

It is the marathon ballot today in case anyone's forgotten (I had, but had texts from my bro and my friend to remind me so I frantically did it on my phone in the gym changing rooms).

So, back to my gym session - this is what I did today and wondered if those who are much wiser than me could critique it !! All my speeds are in KM per hour as that's what the treadmill measures.

warm up - 0.5K at 10 then 0.5K at 10.5

200m at 12
400m at 11
200m at 12.5
400m at 11
200m at 13
400m at 11
200m at 13.5
400m at 11
200m at 14
400m at 11
200m at 14.5
400m at 11
200m at 14
400m at 11
400m at 10.5
400m at 10

So 6K in total.

I think, if I've done my sums correctly, I need to be running 5K at 13 kph to do 23 mins.

I find running on the treadmill much harder, and generally slower, than outside so have actually never run faster than 12 KPH before so was pleased with myself.

Anything i should have done differently ?

Congrats to peach on the scan! Pleased all is well.

Welcome to numerous newbies! Really lovely to have more like-minded running fanatics on board.

wheely - your plan sounds perfect but I think your speed session could do with some tweaking. Increasing every 0.5k is not going to push you progressively as each 0.5k gets shorter in duration. What you should aim for is something like a pyramid with increasing difficulty, eg.

W/up 1-2 miles
0.25 miles fast
60 sec recovery jog
0.5 miles fast
90 sec recovery jog
0.75 miles fast
2 min recovery jog
1 mile fast
3 min recovery jog
0.75 miles fast
2 min recovery jog
0.5 miles fast
90 sec recovery jog
0.25 miles fast
60 sec recovery jog
W/down

So you have 4 miles of fast running with shortish recoveries to boost your cv work out. Adjust the recovery if you need more/less but maintain the effort level!

Spent the weekend in our rented house in the New Forest and only managed a cycle ride on my new pimped up bike. 44 miles or so later I felt fine but am conscious I need to push the pace and feel ready to run fast off the bike. I must say I am already missing the simplicity of just running (general running, interval running, fartlek running, recovery running, medium long-run running, long slow run-running, buggy running, circuits running...) At some stage I must remind self how to swim in cold and murky open water.

Enjoy the sunshine everyone. It looks as if it might stay this week!

what is this about people running with assorted foodstuffs? is this some sort of quaint English Spring custom I am unaware of? perhaps should read rather than skim read thread

welcome to all newbies speedy and slower ones

peach good news glad to hear

here running rumbled somewhat last week when I had some weird belly pain for a few days, thought maybe something from surgery in Feb despite excellent recovery, did tests last week awaiting result but pain gone, very bizarre
resumed running

happy running all

Is this running with groceries today? I'd go for a small tangerine and a grape if that's okay...

Hi Wheely - great workout. Would agree with Moshi but would add I think you need to drop the speed on the recoveries to make sure you push yourself as hard as you can on the speed intervals and maximise the cardio benefits of those bits. Haven't been down the gym for absolutely ages but when I used to run treadmill intervals my slow ones were about 8kph and fast were about 15kph. Although it's hard (and I'm guilty of it far too much) try not to worry about total distance or average speed - it's quality of the speed intervals that counts.

Sorry, to adjust for km calculate every 0.25M to equal 400m, 0.5M to 800m, 0.75M to 1200m and 1M to 1600m. I think 1M is 1600m plus a few hundred yards but is close enough this way!

hello proper running types! I'm popping in here to ask a question before i head off to my natural habitat of C25K as you're probably more experienced.

I had bunions removed in Sept last year and Jan this year, and I'm not sure when I ought to start back with the C25K programme, or exactly how I should be starting (walking first, then addiing in the jog/run bit). I'd had the bunions for years and years, so my walking (and presumably running) gait was all to pot, and currently my second foot hurts on the top where I haven't had to use the muscles for a long time.

Or should I be thinking about a proper gait analysis/sports physio session(s) before even attempting running again? I started C25K a couple of years back, but had to give up around week 6 as my knee was incredibly swollen and painful, which my GP reckoned was probably because of the bunions, so he eventually referred me for surgery. I'm just really nervous of messing up my feet, but according to my consultant (in the 2 minutes he spent with me in my 6 week post surgery checkup ) I can get on with normal life, but to expect swelling for up to a year afterwards.

Anyone any experience of post surgery running?

No, the foodstuffs is just people trying to multi-task I think - in my case DH saying as I headed out the door "can you just pick up some milk at the petrol station on your way back ......." Maybe we could field a VLM fruit and veg carrying team - us slowies can carry a grape or maybe a lemon, the faster amongst you can manage a watermelon or a pineapple . I sense a world record attempt guys?!

Well I've put in my ballot request - let's see what happens. DH has tried too, though we both got rejected last year and so did my other friend who has tried.

thetasigma I tried to run Brighton without my ipod and found it torture. I don't mind not having it for short runs, but there was a stretch in Brighton from 20 to 23 miles round the power station with no entertainment, and it was dull. I would just tuck it into your shorts and if you feel comfortable and safe (ie the course isn't too crowded) I would just use it.

Thanks for more advice moshi and c'est.

Just to clarify Moshi - on your plan, would the fast runs be the same speed or different speeds (increasing ?) ? It sounds harder than I did today so that's not good but I like C'est idea about decreasing the speed of my recovery runs. I wasn't sure what I should do speed wise with those.

Will maybe try this on thurs although that should be my 'tempo' run...

And thanks Moshi for the KM conversion - I was about to do the maths but its much easier when someone else does it (spot the accountant....)

It's not just the music. Well, it is mainly the music, I have a stonkingly good (for my purposes) tracklist. It really lifts me at crucial points. But it's also runkeeper. I need the woman whispering in my ear. I don't have one of those rinky dinky watches to do pace/mileage etc and I'm not mad keen to shell out for one just for one race when runkeeper does everything I could ever want. And I do love my tunes. It's not unknown for me to conduct, play air timpani, or sing along while running.

wheely - FAST intervals means the speed at which you are pelting along at your 5K pace I would think. Then your jog recoveries can be REALLY slow and can even be a walk if that is what is needed to get your breath back. The idea is to be able to give it your all when doing the fast bits. Always bear in mind how many you have to do still so you don't fade really badly and end up not being able to do the latter ones fast. Better to do all sets fast than the first few really fast and then the last ones at a jog because you went off to fast at first.

Yes, it does feel hard but that is why doing it for short periods of time is manageable! And it is adapted according to everyone's individual pace.

10K recovery run today (8:30m/m). Feeling quite sluggish but I think that might have something to do with my chocolate diet from the weekend.

I think I will opt for running with a raisin

I am sitting on my hands to prevent me entering the ballot again

So tempting but I want a shot at a decent time. Hope it fills up soon. Remove temptation and

Hello IShallWearMidnight, welcome! I have no idea of running post surgery, but great that you are keen to get back to it. Personally, I would go to a specialist running store to get my gait analysed, buy correct supportive trainers and start steady and slow. See how you go. Good luck!

Cestlavie we sure do have wonderful countryside up here. I may be biased but I think the Yorkshire Dales are just stunning.

Lol at the thread challenge of running with various groceries The milk running has made me chuckle.

moshi when will you start the swimming training? How long is the Triathlon in total?

I am off to running club this eve, for what the coach is describing a session of 'refreshing interval training'..... Chance to work off the chocolate eggs I ate at work today....

Thanks moshi - the speed I'd need to rn the 5K at is 13 kph so I think I could manage the fast intervals at that. I think timewise though that's the absolute maximum I could manage in the session and would work out longer than I usually do - which is probably good for me but a daunting prospect (I run longer outside just truggle on the treadmill)

So would you do this as one of my gym sessions and then run the other gym session with just one section at 13 kph (clueless emoticon).

Hello ishallwearmidnight - I have no idea really either but agree with drno about getting your feet/gait analysed, then I'd just take it steady and listen to your body/feet !

drno - I have tried your shoes and thought they'd be ok but I think they are just slightly too small. Do you want them back for dog walking purposes ? It is a real shame as my current shoes are wearing through on the webbing at the top I discovered last week which is a bit annoying as I thought I had a few more weeks in them.

Ishall I think I would be tempted to see a physio - sounds like you'll need a bit of rehab, followed by a decent shoe fitting. Sympathies with the bunion removal, I have a problem with one of my big toes caused by a break many years ago - the toe apparently needs to be re-broken and re-set but I just can't face being out of action for so long.

Ladies (and gentleman) I think I'm going to need some help with my training programme for October. Not really sure what to do with myself at the moment, though I've booked the gym tomorrow and I think I'll try a little speed for the first time in a couple of weeks. I'm thinking of working on my speed and shifting some weight before I get serious about the next marathon .

I have not been for a run for 4 days! I am bursting to go, and wanted to go this evening after my DB went home after easter visit, but DH has headed straight out for the night! tomorrow, I shall go tomorrow, but that will be 5 days! It is going to hurt isn't it? starting then stopping for so long.

But, get this. I feel fitter after only a week of running. I also am seeing myself differently, I know I have not built up my muscle tone at all yet, but I think I look fitter! I suspect I am maybe holding myself more upright or something, very odd.

I am keen still though which is a good start. This week I will go every day including the weekend, then Tuesday is The Day I Start my run from work every day!

All this talk of fast paced/slow paced is making my head spin. I will be lucky to just be moving in any capacity!

Thanks for the good wishes, feeling too rough for running this week. Had first hurl today also. Thankyou Sainsburys and your conveniently located toilets!

Ishall, welcome! I would definitely think about seeing a physio and gait analysis will bf a must as am sure it will have changed massively post-bunions! Good luck!

pavlov, great to hear you are already feeling the benefits. I agree that running helps posture. You see! Is there nothing running cannot do?? T'is a thing of beauty.

paws, have you got yourself an improvers' marathon training plan, I suppose it might be a bit early to start it in any case, but can see that it would be easy just to meander about till then. However if you keep up the long runs and use the others to do speed/hills that would keep the motivation/fitness up. Hopefully a seasoned marathon runner will be along to help!

Moshi remind me, is this your first Tri?

sfx glad the pains have gone and normal service resumed!

Sounds like you had a lovely break cestlavie, v envious of you being in Scotland!

Sympathies about the iPod embargo Theta agree with the others that you can probably get away with putting it on when it gets quieter.

Have fun doing you refreshing interval Training DrNo. I wonder if your running session organiser works in marketing...