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

anniehm I mid-40s and still couple stone overweight ironically I’m the fittest I’ve been for years but I like eating cake too much so I don’t loose weight running unless I eat very little... it took me year to build up from couch to 10k, then another 6mths to get to HM. I’m back to the 5-10k level again after injury, but working on it. Hope to go out tom for a 7k but our local ParkRun has been cancelled due to strong winds & high tide impacts it.

mrsmartini your 4K time doesn’t sound slow to me, that’s about my time at the moment. I found speed only came later when I really worked at it, but I’m happier plodding for longer distances than going fast. Only once has my park run been sub-30mins... one day I’ll do it again! I hope

I highly recommend doing some kind of body weight strength training 3-4x a week for 5-10mins. I’ve been doing single leg squats to help build strength as my knee was going in when I ran as a result of weakness in my hip. Along with normal squats, glute bridges and plank. I tend to do squats whilst waiting for kettle to boil or when on conference calls working at home I’m hoping the strength building will repair my core weakness and help back issues. My DH who is a fast runner & very lean & fit, tried the single leg squat and was really surprised how much his knee bent in, try it by standing on one leg in front of the mirror and bend you knee watch what happens. One of mine was fine but the other major wobble issues! DH has now started doing them when the kettle boils too joys of being over 40 everything starts to wobble.

Yes, I can wobble for England .

Thanks, that's really helpful SkiMum. My most recent (third) 5k was a tad over 35 mins, and I was wondering whether 30 mins was realistic for me, if I keep going as I am. Just wanted a ballpark figure of what is realistic for a middle-aged new runner, built like a pit pony, who lifts a lot of weights .

Yep I’m short curvy, overweight and big boobies but I’m a runner too, never thought I’d say that after starting C25k exactly two years ago now!

Ive used NHS 5k+ podcasts for speed and stamina to increase after doing the C25k app. They get you running a bit faster to the beat of the music. My 5k at the moment is 34-35mins if I’m not concentrating on trying to be faster, but my legs are short so that’s my excuse.

Yep, that's me! Ok, that's great, I will try them. I use Strava and find the 0.5k notifications really helpful. It's good to know I am on the right track - my first run for about 20 years was in June and I thought I would die!

I still find the first 1-2km the hardest as I get lots lactic heavy legs at 1-2k Mark it feels like treacle so I slow down but I plod on and it gets easier again.

Ah yes, I get that at 2-3. This is very reassuring

Slow hot run this morning, quite humid here, I think the storm that hit Portugal yesterday is heading for us later today. Happy to have done it, including running all the way up the killer hill to the villa!

255

Skimum that’s interesting about the bending knee, I’m going upstairs to test it out. I’ve often noticed at circuits that certain exercises I can’t do on the one side because my knee is totally bent the wrong way! If I go on all fours and then lift one leg behind me on the right it lifts fine, on the left I fall over! So would there be ‘corrective stretches’ I can do then?

www.runandbecome.com/running-training-advice/single-leg-squats

Just tried this and OH MY, it’s a wonder I’m even walking without falling over, I’m so bendy!!

So I’m now off to find some strengthening exercises!

Single leg squats do 10 twice a day once in morn & once in evening - I do mine whilst kettle is boiling. Takes few months but it will build strength plus add in some normal squats and lunges & glute bridges. I follow the simple plan in back of Joe Wickes book using a interval timer app I downloaded which I’ve set up for 30secs of hitt 30secs rest repeat upto 20-25mins works well. I didn’t do strength training then ran into trouble when I started to run longer distances as I was overloading the weak areas. This looks good too

Thanks skimum I am definitely going to introduce some of those. My left leg in particular is very skew!

Did my half marathon today! Cold at the start but turned into a beautiful autumn day - perfect running weather after a super rainy Saturday. I was worried I'd struggle with the distance (my longest run had been ~9 miles due to various life/work/small children issues) but it was fine. However I was pretty slow - 2.20. I'm now a bit annoyed with myself for not pushing harder. I'm always so worried in a race that I'll run out of steam completely/won't finish that I hold back a bit... I guess the answer is to have done longer training runs so I know I can handle the distance!

Well done themendeddrum was it Birmingham half you did? Hope you’re not too achy tomorrow.

No, Aviemore! Great mountain views. Nice course. I'd recommend it.

I ran the Birmingham Half today and I wish I'd been at Avimore!! Congratulations TheMendedDrum

The first 9 miles were great, then I started to really feel the cold & wet, by mile 11 I just wanted it to end. I've never been so cold (except maybe the Dovedale dash in 2016...) & my poor legs were so stiff!

But I did it. I am a half marathoner!
Garmin says 2.15 chip time 2.20 but in those conditions I'll take either.

268.1

Also did Birmingham half today! My, it was rainy and cold wasn't it? Definitely a case of managing the conditions. Very pleased with my race though, got a PR. Mainly achieved through sticking with two random ladies in front of me like glue who were running ever so slightly faster than I was comfortable with. They towed me along very nicely!

Great work askmehow mind you, the weather was a motivator to run faster on it's own!

Im a bit disappointed in the finishers t-shirt - it's a bit... drab? Although I will still be wearing it at every opportunity

I did the Royal Parks Half Marathon yesterday in the pouring rain. I have dyspraxia so can't run in slippery conditions. I ended up running the first five miles and walked the rest. I was in the last wave of staters so had to wait 40 minutes in the cold and wet to actually start the race. I'm afraid I took 4 hours as my right knee seized up in spasms for the last five miles which was not fun.

Anyway I did it, I have the medal and I can now just run for fitness and fun which I think is much more me! I am also going to book a physio session as my knee is still bad.

Well done on all the half marathons! Brilliant achievements. Sorry the weather was so icky in Birmingham. stayingalive hope your knee recovers soon.
Glad to hear Aviemore was good, it's on my list of races to do.

Wonderful but soggy 13 miles yesterday listening to music which is a first for me as I don't usually listen to anything! However, I was a lot slower than I usually am - I blame it on the playlist!!

It was a running playlist though from Amazon music, can anyone recommend any more?

On a more serious note, I have a full trail marathon booked on 1 Dec, Lulworth Cove in Dorset, so super hilly, and my longest runs to date have been half distances. I am panicking slightly I won't get the hills or the mileage in for training.

Well done all on the HMs!

I did Great Eastern half yesterday (also brutal weather) and knocked 7 mins off my PB! Was super pleased, barely slept last night though as was buzzing so much! Quiet day needed today.

Well done for keeping going stayingalive! We were only held for 15 mins at the start of GER and that was bad enough!

Can I join please? Needing some motivation now the weather is becoming rubbish! Did a c25k earlier in the year and doing lots of park runs since. Usually around 29mins but would like to get this down. Want to up my distance to 10k at some point but struggling with the time at the moment. Running3x week on my 5k loop (or sometimes alternating a run for a HIIT to let the other half out to run). Not sure how to increase my speed at the moment? (I basically do the same run each time)

Well done on the HMs over the weekend not easy running conditions I can imagine. It was horrid in the SW.

Got out for a 11k run this morning before the rain set in again. Really pleased as I struggled through with pace but it was slightly uphill for most of 1st half, with my reward the return leg but then my period started minutes after I got home which may explain my trouble with pace! Flipping peri-menopause means cycle is all over the place.

blueberry try the couch to 5k plus podcasts they are free NHS ones they do a speed and stamina one. You run to the beat of the music doing alternate fast minutes/slower mins intervals. It’s hard work but as someone said to me you only get faster by running faster personally I’m resigned to being slower but I can run further which suits me .