Brand new running thread 2018, come and join us!!

[cinnamongreyhound]

A thread for all things running in 2018.

This is the 11th thread since it started with a few of us who wanted to chat about our running, running clothes, support each other and get some training tips.

We talk about our runs and support and encourage where needed.

Please feel free to come and join us and add your miles to our running total for the month for the whole thread in bold at the bottom of each post.
Currently on 29.2 for January.

3.5 to gym tonight. Did. It want to run and did not want to gym class. Forced myself and now biscuits!

208.6

Enjoy those biscuits! I haven't been to a podiatrist but dd2 has and it was worth every penny, it's made a real difference to her.
Easy run tonight, did a route I hadn't done for a while and was rewarded with baby llamas and a small flock of peacocks! And also lovely evening sun

215.6

I have some hill repeats questions, if I may? I've done hill repeats for the grand total of 3 times and I'm questioning if I'm doing it right or should tweak things.

I run flat out for 45 seconds up a hill, then walk back down in 2 minutes. 10 repeat is my aim (but not yet managed to complete all, see below).

Some observations:

• my 2nd or 3rd repeat is my fastest. After this peak, I cover less and less distance with each 45s sprint. Is this normal? Or am I giving too much in early repeats and would be better maintaining a steadier fast pace?

• I get to the bottom of the hill with about 10 seconds spare before starting my next run. I don't feel I have enough time to 'catch my breath' (see below)

• my heart rate doesn't reduce in my recovery period. I am still panting from my previous run when I start my next. Is this normal or does it indicate I need you alter my run/recovery interval times?

• I have only completed 5 or 6 repeats, even though I plan to do 10. I could continue but my pace by this point is very slow up the hill, far far from flat out. Is it better to do more repeats even if they are very slow? Or do fewer repeats and keep the pace high?

Thanks in advance for any suggestions or comments anyone may have to help a novice.

Oh hill repeats are such fun aren't they! Not sure about the heart rate part as I don't monitor my heart rate. My hills are mostly done on distance, so maybe 100m uphill, then jog back down.
My go to book for these things is 'The art of running faster' by Julian Goater. He divides hills into those for strength and stamina and those for speed. So for strength you can do: short 30 second hills jogging back down, or longer hills with longer recoveries eg 90 seconds then jog back, usually around 6-8 of these. Or do a hilly circuit with 2 or 3 uphill sections.
For speed and power you can do: 30 second hills, run hard, jog or walk down, doing 4 sets of 4 with 3 minutes recovery between sets or 2 sets of 3 90 second hills with 3 minutes rest between sets.
Also think about the gradient of the hill, maybe do a gentler one at first then progress to steeper. I think if you want to do 10 repeats they are best divided into 2 sets of 5 with a longer rest between the 2 sets.

Very interesting information about hill repeats, thank you both. I've added that book to my wishlist. Are there any other running books you'd recommend, emummy? I've got a birthday coming up and my books-to-be-read shelf is actually quite respectable at the moment

Two four mile runs and a parkrun this morning (down to 27:40 and very pleased with that) for this week so 11.1 miles in total.

226.7

Thank you for taking the time to answer emummy. It's fair to say I really don't like doing hill repeats! But I'll keep trying. I don't really do any interval type HIIT running, maybe I should try intervals on the flat and see if I find them any better?

I think I'm going to increase my recovery period and also decrease my number of repeats. I may have set the bar told high for myself. I'll start with something I can manage (maybe 45s / 3m repeated 6 times) and then increase my repeats and lower recover time as I carry on.

Sounds like a plan FATE! I wouldn't worry too much about reducing the recovery period, I don't think that's as important. Definitely try some intervals on the flat as well, you could do them week about with the hills.
Very wet long run today, longest of the training program. Did the half marathon route with a few miles either end. Today's wildlife encounter was a stoat, running along the road!

242.7

AnotherOtter I have read so many running books, I've forgotten most of them! Looking back in my kindle, some of my favourites have been Vassos Alexander's Don't Stop Me Now, Peak Performance by Steve Magness and Brad Stulberg, Just a Little Run Around the World by Rosie Swale, Adharanand Finn's books about running in Kenya and in Japan and Dean Karnazes Ultramarathon Man.

The children are back at school! I can run in the mornings again! Hurray! Mixed pace run along the river today.

251.7

Hurrah emummy. You must be in Scotland. Two weeks until mine go back to school.

Brilliant, thank you, emummy, for all those recommendations Six books added to my wishlist and had to buy Adharanand Finn's Japan book for myself now!

11 miles last week. Tried out the tip on leaning into a downhill run - was much better, felt better on the legs. I'd naturally been leaning back going downhill previously.

The last 2 weekends I've been out on a 2 mile run, running as fast as I could without killing myself The 1st weekend I did it in 19 minutes and this weekend I managed 17! Was well pleased. Pretty whacked after 2 miles though and it made me wonder how on earth people manage that pace for longer distances.

Off on holiday to Lanzarote on Friday, will pack my gear and aim to get out for a couple of runs, but we'll see

262.7

Great speed nbee! Enjoy your holiday.
Rainy easy run in the woods today.

268.7

Intervals this morning, watch ran out of charge halfway through which was unhelpful!

273

29 miles since last week. Did a very hungover 10 on Sunday, the first longer run I’ve done for a while, first 5 was ok but Crickey the hangover kicked in for second half!!! I really should learn.......

I think I’m going to hold off on podiatrist until after great north run, thy are ok when running, it’s just after and I don’t want to upset anything else!

Planning to do a fast 3 at lunch.

302

I am trying desperately to get a strava trophy for a 5k BUT I KEEP DOING IT WRONG! Forgot last week it was 3.1 miles, then today I did 3.1 and still no trophy!!! GRR! Of course I could just go to park run tomorrow but I wanted a lie in!

305.1

Very frustrating Buster! You'll get it I'm sure.
My training plan had a 10k race for this weekend; I can't do one as dh is running one tomorrow & we are all going to support him. So I did a 10k on my own this morning and got a new pb by 20 seconds! Really chuffed, my Tomtom watch has given me a little gold crown! Makes a change from it's usual sarky comments about my pace!

311.3

Tempo run today; temperature a lot cooler now, very pleasant. Hope it will be like that on race day. Inspired by my dh today as he got a 4 minute pb at his 10k on Sunday.

319.3

80 miles run since my last total update. A few achievements I'd like you share in that time, if I may

Only a few weeks ago I got my first ever under 6 minutes 1km split within a run. It didn't take long for these to become more frequent and this morning I got much first sub-30 5k! Whoop whoop.

Other achievement has a downside. Last Saturday I ran my first 10 miles. I absolutely loved it! I would genuinely choose to spend 2h running if I was given the choice. I love the solitude of it, the chance to not be a mum for a bit, the sence of achievement and the relaxing afterwards.

So I'd be very happy doing a 10 miles (or more) run once a week. The downside is the fact that alongside my running, I'm on a weight loss journey

I clearly don't understand sports nutrition well enough to properly fuel my body for long runs though, especially when also trying to maintain a calorie deficit. I just couldn't satisfy my hunger after my run. I did make healthy choices in what I ate, but there was a lot of it! Net result was the 2.5lb I had lost between Mon-Fri was put back on Sat-sun.

At least I didn't gain weight over the week, just maintained overall. But my main aim is to lose weight, so I feel I can't do a long run too often otherwise it will compromise my weight loss. Or I just need to research and learn more about how to better fuel my body for a run in a better way. Any suggestions would be welcome!

399.3

Well done on the 10k emummy, I’m very jealous of you getting a crown!

Well done to you too FATE that is awesome work on your 5k! I generally feel after a 10 mile run I can eat what I want (I guess that is within reason!). Ideally I do longer runs first thing without breakfast and would have a good pasta type meal the previous evening. What are you eating prior to your run? Bananas are always good!

416.3

Great running FATE, well done! I found Renee McGregor's book Fast Fuel: Food for running success pretty helpful. She explains nutrition really clearly, has advice for how to fuel for different types of workouts and also includes recipes. She is a respected dietician who works in elite sport and I thought her advice was very sensible and easy to understand.
Have also heard good things about Shalane Flanagan & Elyse Kopecky's book Run Fast Eat Slow

Easy run this morning in beautiful sunshine.

423.6

Absolutely gorgeous run this morning. Bright, sunny, cool (7 degrees!) and fresh. Really enjoyed my forest run, feeling great!

432.2

Slow 4 mile run for me this morning. Got some health problems (not related to running) and feeling a good bit better for getting out. Was hoping to have made more progress on getting up to 10k but thought it was more sensible just to maintain at my current level at the moment.

Enjoyed Stulberg & Magness' Peak Performance, thank you emummy. Particularly interesting about the importance of rest.

New month:
4

Hope you are feeling better soon AnotherOtter. Sounds like a good idea to take it easy. Glad you enjoyed the book!
Long easy run this morning

18