2015 Running thread part three

[actiongirl1978]

Woo! How exciting to be the last on one thread and the first on another!

Anglaise is our resident 10k racing snake!

Bambinos Bad races happen. At least you finished. Remember what they say- shit time is better than last place is better than DNF is better than DNS.

Bambinos don't be disheartened sounds like it was a shit week leading up to it and you weren't in the right place. As Aggressive said you did it, think of it as a training experience for the HM, and as you pointed out you can do better on a good day!

Checking in with a 10 miler this morning over a couple of hills with some knee deep heather and a deforested quagmire in between. Feet wet and wrinkly and shoes are definitely about to give up the ghost. I use Salamon Speedcross 3's but am contemplating the Fellraisers, has anyone here used them? I like a nice cushioned heel and not sure if they will be as supportive?

New total - 1174.61

Aggressive like the sound of your 50k race, were was it?

Two bambinos the next race will be better. I quite often have to fight to not stop during a race it's a real mental attitude thing for me!

Re foam rollers I have the short one, but either is fine. If you get the long one you can lie on it longways and do pilates crunches, it also feels nice and relaxing just lying on it!

Anglaise I know, lessons learnt! I am walking around the house with one shoe from each set on trying to normalise them!

Suzanne, maybe wear them around the house for a few days in case you need to exchange them?

I have 9 miles to add from yesterday.
I will have to read all the posts later, I just can't keep up with this thread!

1183.21

Thanks action that's what my hub said too! We have a foam roller, he uses it to loosen off his back after disc issues a few years ago. I'll give it a go today and in run up to HM.

11m to add.

Can I ask a question of more experienced runners? I have been gradually increasing the distance I am running. When you get to longer distances, do you always run the longer distance, or do you intersperse with shorter runs? Which is better? Thank you!

Sorry forgot the sum - 1194.21

If training for an event (trying to sound like I am very experienced :)) the plan I follow has a long run once a week but alternates it between a loooong run (that ups your miles) with a shorter long run. So working up to 10 miles for half marathon training goes 5, 6, 5, 7, 6, 8, 6, 9, 7, 10 or something like that. I would also do a shorter run and a speed work session in a week.
Does that help or does it confuse?

12.4 from me =
1206.61

Elisa, I keep my runs all around the same length very gradually increasing the distance, just going by feel rather than following a plan.

As for what is better I think that depends partly on what you are aiming for.

I'm not training for an event, just for health/vanity and the high....the longer the run the better the high:o

Yes Actiongirl, I shall have to walk about indoors in my Barbie shoes while I make up my mind!
It's not that I dislike pink, there are some very attractive shades of pink but loud/neon is not one of them :(

4.98 miles today
Total 1211.59

Suzanne, they will soon lose their neon-ness if you run through a few muddy puddles. Also I find getting out of the way of trucks on narrow country lanes is helpful as I often end up with one foot in a muddy ditch.

well yes that is true!
(although my route isnt all that muddy)
I took the insoles out of my old shoes and put them in the new ones, so that my feet could feel reassured by the presence of something familiar:)

Thank you feetheart and Suzanne. I'm not training for a race, just running for health and enjoyment so I think I will just carry on making runs longer and having a good time.

Oops! Sorry for getting the names confused this morning.

Eelisa I agree with Suzanne and Feet - if you are just running for your own enjoyment and health benefits then stick with what you enjoy (long slowish runs), although you could do some fartlek if it takes your fancy to up the pace occasionally during your runs.
When you do races you need to add in interval training and tempo runs to help your speed and VO2max rate. I do a lot of interval training with the club sessions - it is much easier and more fun to do them with other people!

even without specific speedwork my average speed has gone from 5.3 mph to 5.95 mph over the course of the two and a half months since I started running.
During that time I've run every other day and my distance has gone from 5 miles to 12/13 miles per run.

I presume my VO2 max must have increased in order for me to have made improvements?

obviously I was starting from quite a low base from which the only way is up...the law of diminishing returns means that it will be harder and harder for me to make further gains in the speed dept and I cant see me getting much faster than 6mph.

Still, I'm just happy to have made some progress:o

Thanks for the foam roller advice. Will order the long one and have arranged a free PT session next week to learn how to use it.

1213.27 a relatively speedy 1.68 miles from me, by the sea!! we are doing miles aren't we??

I don't foam roll slightly scared but am tempted to get one as I don't stretch as much!!

twobambinos , I feel for you . We have all had shit races or runs, it does make you feel like crap at the time, but don't let it get you down or put you off doing another. Sounds like you had a pretty difficult time leading up to it as well.
Put it behind you, next time will be better.

And I really like aggressive's take on it, shit time better than last place better than DNF better than DNS.
I am going to tuck that away to use as one of my mantras next time I am having a shit race

Well done with your improvement!! I'm like you in that I didn't try to improve but my parkrun times get better from about 36mins to a few runs of under 30 mins. My running partner however didn't improve since March and at Christmas she found out she was quite anaemic. Now she is on iron tablets and is improving as I am getting slower and shorter runs.

Suzanne the fastest runners in my club are those who have been running since they were young. They are outstanding. For those of us who started later in life, it is the ones with the lower heart rate, who then train a lot, who seem to do best. Regardless of age.
I'm sure that running long and slow does a lot for the endurance capability. Running isn't an exact science unfortunately and there are so many variables. The best thing about it is that anyone can do it and appreciate the endorphins after running, regardless of experience or ability.