2018 Running number 2

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Hi lovelies! I was just about to join the running thread and saw it was almost full and couldn’t find another
I’ve copied below from the last thread and I hope you don’t mind me joining you all!

This is the 12th 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 10.2 for September

Best wishes

Was planning on having a day off today after the 17 miles yesterday but woke up feeling extremely springy and un-achey and the sun was shining so I couldn't resist. Ended up doing my fastest ever 5k (which at 26 mins isn't very fast but still), tis a bit weird that the 2.40 mins out yesterday should have prepped me for that but I'm not complaining!

Eating wise Daisy I would just advise experimenting, ideal length of time between eating and running seems to vary massively. I've never had a stitch so eat up to half an hour before. Personally before long runs I focus on trying to get as much nutritious carby energy in me as possible but without the volume. The carbs in my normal diet are very "voluminous" (lots and lots of veg) but obviously having that much stuff inside me isn't ideal or comfortable when running so I don't eat a huge broccoli cheese omelette with an avocado salad before a run but go for dense things. I made some surprisingly tasty oat/banana/carrot muffins that I've been using these last few days and they're a winner for me! I'd then have the omelette after. To conclude that long rant- dense nutritious carbs before, protein and fats and veg after.

I'm not focussing on weight at all though, in fact if anything I'm slightly concerned I might lose weight as I don't feel like my appetite increases appropriately for the amount of calories burned. So on that note- I should probably go and shove some nuts in my face immediately...

444

Ugh I'm very jealous Irvina as stitch is the bane of my (running) life.
I can't eat any later than 2h before I run and no water for 1h before. Drinking during a race is a complete nono as that sets me off too - I have to rinse and spit at water stations, it's grim.

Todays run went really well, 12 planned but did a mini add on to take it to 12.75.
And now - taper week!

What events does everyone have coming up? Any Santa dashes or pudding runs?!

556 or 456 depending which is correct up thread.

Lastone I get stitch too, and I find it so miserable running in pain that I do anything to avoid it. I find it much worse in the week before my period. Those isotonic tablets really help, I use sugar free ones. I only have a half marathon lined up, and that’s in April. I was hoping to do a 10km before the end of the year but most of my local ones are booked. My plan is to begin proper training for the HM in January, until then I’m just ad hoc running when I can and gradually getting the miles up.

Does anyone know what makes some folk stitch prone and others not?

Pretty sure the correct total is 556 now but could be wrong!

I've got a trail half marathon coming up in November. Then a trail half's in January and February. Trail marathon in June and a 50 mile Ultra in August. I'll stick in some other races for March, April, May and July to keep my distances up.
I've not run much in September due to an injury I picked up doing a 50km at the end of August.
On eating I generally have a black bean chilli with whole grain rice the night before with a salad. I might put it in a wrap and make a burrito or two.
In the morning it depends what I'm doing as to what I eat. For the big runs I make a smoothie which is generally along the lines of
Vegan protein powder
Soya yogurt
Almond milk
Banana
Blueberries
Strawberries
40gms oats
If it's shorter maybe a banana or a couple of rice cakes. I also have a pint of water as soon I get up.

Irvana it’s to do with your lactic threshold; as in the rate at which your body breaks down lactic acid. Ideally you will respire aerobically (with oxygen) and you will break down any lactic acid as fast as it build up.
If you run faster than this, you won’t be able to complete the biochemical process, your body won’t break down lactic acid as fast as you make it because you aren’t able to breathe/respire fast enough and don’t have the cell function (‘fitness’) to make energy that fast, so you’re respiring anaerobically (without oxygen)

You can train yourself- you’ve heard of threshold running or tempo running? That’s what it does. Introducing tempo training increases the productivity of the mitichondria in your cells (the bit that makes energy from oxygen) and means that basically your lactic threshold increases (you can run faster and longer before getting a stitch)

My lactic threshold is about a 5 minute km (12km/hr) and if I push this speed for more than a km I will get a stitch. My easy pace is about a 6min km. I currently am pacing my 5km runs at around 5.30-5.40 min km at which I can run a comfortable 10km but it feels like a challenging run. By doing this I am gradually pushing my lactic threshold (in layman’s terms, I can run faster, for longer, before I get a build up of lactic acid which causes a stitch). There’s loads of info about tempo/threshold running; the one I read said to run for 20 minutes at a constant pace of 10% below your race pace. As I don’t have a race pace I just aim for my ‘slightly faster than easy but not killing me’ pace

You sound very fit Irv so your lactic threshold is probably, say a 4.30 km for example!

Things can affect your lactic threshold though- including how glycogen depleted you are, how hydrated you are, what phase of your menstrual cycle etc.

Thank you once again for that great clear explanation you knowledgable bear you!

My fitness is rather a stroke of luck than anything I can really take credit for but it would appear that I am (almost accidentally) quite fit yes. Found out today Paula Radcliffe's resting pulse rate is the same as mine is now so I'm starting to think my heart might slow to the point of stopping beating if I get to the point of running full marathons...

Do you have a Fitbit or tracker irvina? My Fitbit tracks this VO2 score which is all related to this threshold fitness stuff (I’m really not as knowledgeable as I possibly sound, btw,!) and I started with a resting heart rate in January of 72, it’s now 42. It’s one of my favourite functions of the app.

What’s yours (and Paula’s), just out of interest?!

And don’t knock your natural fitness, it must be as a result of some effort on your part even if you don’t realise it. My supreme lack of fitness was definitely down to extreme lack of effort, too much wine, cigarettes and late nights, and never doing any exercise. The only thing is you might not see such dramatic improvements as you aren’t starting from such a pitifully poor level of fitness

I have a tracker but it was incredibly cheap and it is basically useless as a result. It does measure heart rate but at weird random intervals and in a very untrustworthy manner- it only seems to be accurate if I'm totally still and hold my arm up so hardly useful when running! I will probably be requesting a good proper one for Christmas!

Read this in an old Guardian article about Paula when (thanks to all the nutrition chat) I was researching what the pros eat out of interest: "It's usually 38-40 beats per minute. If I'm training hard it might be 42bpm, but if it's 45 or above then it signifies that I haven't fully recovered and I'll either modify my training or take a day off."

full article here

Mine is 38 at rest rest.

Ah, interesting. Mines not far off a Radcliffe then.....! The drop in mine was substantial in the first month of running. It just shows how quickly your body can adapt to a new lifestyle and how quickly fitness can improve.

Mine is a Fitbit Alta Hr and i find it really good, the app is really user friendly and versatile. I love mine!

Yeah- you've made really incredible progress very quickly! It is so motivating to see how far a person can come in such a short space of time. Well bloody done to you!

I'm proud of myself even though it's tiny compared to many hear - completed my first parkrun with no walking today. Baby steps

You should be very proud Annie! Good work! How many parkruns have you done?

Running is hard, and IMO new runners are working hardest of all. It's so much easier to go home than it is to put the effort in & feel breathless & uncomfortable, yet you've persisted & you're seeing the rewards.

I've found it pretty easy to steadily build up from 10k to running a half, it just takes a bit of dedication to the plan. Much easier than increasing from run-walk to 10k!

Do those of you tracking your resting heart-rate rate find that it ebbs and troughs with your menstrual cycle?

The trend of my resting heart-rate (according you fitbit) isn't a downward slope or even a steady line. It tends to increase at ovulation and again as my period starts, dropping in between.

Great progress anniehm!

Fate never realised this, but yes, exactly as you describe. Mine today is 50bpm (day 1 of my period actually), and so you can see my graph of the last 30 days how it’s clearly peaked 2 weeks ago (ovulation) and troughed in between.

This article is very informative- I couldn’t work out why I would be doing really well and then every few weeks just feel like I was going nowhere, getting a stitch, dragging my feet. This explains a lot!

www.google.co.uk/amp/s/www.runnersworld.com/advanced/amp20805395/how-menstruation-affects-your-running/

It does make a difference, especially when planning out my training. I now plan weekly, but also do allow an easier week on the week before my period, doing more strength training for example, but not forcing myself to do gruelling 15km runs if I’m struggling.

There was an interesting (to me anyway) segment about menstruation and its impact on women in sport on Woman's Hour a few days ago. I know it's getting a bit better but it really is bizarre how much of a taboo there still is around talking openly about periods and cycles. As grown women we still have to work all these things out for ourselves because they're still not openly discussed! It's one of the things that really brings it home that we've still got a way to go as a society.

Congratulations anniehm that's fantastic!
Easy run this morning in beautiful sunshine, through forest and along the river. First run of the autumn with my gloves on, bit chilly now! I'm going on holiday next Sunday to Spain, it will be quite a change to run in the warm again!

562.7

Forgot to say massive congratulations to annie from me too. That's a really big achievement, I remember that feeling of the first time I was able to run solidly for that long and it's probably the happiest I've ever been with myself (running-wise anyway!).

Well done to everyone for their achievements- including the just putting the trainers on and getting out there.
Sorry I think it was me who got the mileage wrong up the thread. Oops. Hopefully I’m right this time
566.9

I have literally just realised that my phone shows me my running pac and has a record of it from when I started until now.I am very excited to have access to all of this exciting new data!

Haven't had time to look at the improvement over time yet but had a quick glance and what I'm like now and it seems that my 17 mile pace is almost exactly the same as my 6 mile pace which can't be ideal... 5.8 miles per hour. My 3 mile/5k pace is only a touch faster. Think I might need to sort this out!

Nice 7 miler this morn.

573.9

*pace

My cold is much improved, so I managed the runs I had hoped to do in the second half of the week.

So to round off my September, I have 18.6 to add

592.5

Place marking/joining in.

I love running. Don't get a chance to talk too much about it. I've had some rubbish races over the last year or so and have decided to just run for the joy of it rather than beating myself up for not getting PBs each time.

I'm a slow runner - 35 minutes for a 5k/1hr6 10k at the moment on my.hilly routes. Did a half marathon a few weeks ago at 2hr39 (injured running buddy) but PB is 2hr11.

My diet is rubbish generally but I'm not sure how to improve or at least I do but im finding it hard to make the effort .

Anyway. I want to run faster but still enjoy it rather than punish myself for not getting faster quickly.

Hello,

It’s been beautiful running weather here, sunny but not hot.

Just finished my last run of the month, bringing the total to
602.4