The running thread continues into Spring

[sfxmum]

just to house the runners

oh no, no typo

alright then, it was(sigh)

peachsmuggler - re paces. IIRC 60% is a "conversational pace" you should be able to chat easily as you run. 80% maybe blurt out a couple of words, but def not hold a conversation.

To increase pace you need to do intervals, fartlek, tempo runs and hills.

A fartlek session could be to run fast to the next lampost, then slow , fast again etc

Tonight at running club was a tempo run. We headed up (gradual hill all the way) the cycle path. 5 min warm up jog, then 10 minutes at 80%, turn round and another 10 minutes at 80% on the way back (downhill!) then 5 min cool down.

For hill traing you could go up any hill you come across at about 70 or 80% and take it easy on the way down to recover.

I have a long hill close by and I have decided to time myself going up to see how much i can impove. I did it yesterday and it took 8 mins. I'll try again next week to see if I have got faster

Hi Wallace, Thanks for the info. In view of what you've said I feel duty bound to attack a couple of local hills I know I will do this either tomorrow or Friday then come back on here to say just how hateful it was

popsycal - it's on Clapham Common.

wallace - Thanks, that's really helpful, I should be able to work out my 70, 80 and 90 % from that.

Did 4 miles tonight - first 2 at 60% (didn't realise this was what I was doing at the time ) and the second at 70%. Second half was much easier than I thought it would be and was quite surprised that I could keep it up. Could have been any of the following

1. Have done a few speed/hill training sessions in last 2 weeks so maybe am fitter

2. had skill new breathable top on

3. Is the first time I have tried this i.e. pushing myself so maybe I just needed to stop being such a weenie.

Well chuffed though

When I ran with my friend a lot last year we had a mantra that 'hills are our friends', to get us up the tough ones. Sounds stupid I know but it helped . Also keep your head up - I used to hunch over and look down which makes it harder to get your breath.

anyone know anything about heels/ankles? i got a crampy feeling on the inside of my foot after my fartleks today, kind of diagonal across the heel. any ideas what it might be or what - if anything - i should do about it? is still twingey now

Anything on here that sounds similar?

Cool running aches and pains

thanks mrs w, nothing there but this looks like the right kind of area. it's settled right down now, but i'm always (probably unnecessarily) nervous at tweakage. interesting what it says about running on bends cos i was wondering at the time about the wisdom of running one of my faster stretches downhill and around fairly sharp corners.

was it here people were discussing compression socks? i imagine dp would be delighted if i started wearing knee socks with my shorts

Oh heck, mwff, that's the same thing I've got. It came on after I started doing more hill and speed stuff. Saw a physio on tuesday and she did some massage and ultrasound and said to rest it until my marathon relay leg next weekend. I'm using the cycle machines at the gym as that doesn't aggarvate it and she said to help strengthen the tibialis posterior muscle I need to do lots of standing on tiptoes then lowering myself down slowly.

Hope it stops twinging soon.

yikes okay no more speed sessions for me for a while then. i'm planning a 1hr20 run on saturday, around 12k, i guess i'll take it extra easy and cut it short if i get any recurrence. i only noticed the tweaking today after i'd finished.

i am planning a 5k tomoorrow then on syunday i am going for a 4.5 miler with tactical short walk half way

set out to do 20 min easy run, as per 10k training plan, but ended up flinging myself up and down a 'hill', i say 'hill', but living in the vale of york it's more like a gentle slope!

twas blardy knackering though.

sorry to hear those who have twinges/injuries (twinjuries?!)hope you are up and about soon

I have instituted a new regime re injuries. I am turning into an old bird who takes no shit! If anything starts to hurt and won't stop, I shout obscenities at it until it is cowed into submission . I am 44 and, if my family history is anything to go by, I will be a victim of arthritis fairly soon, so I don't have time to fanny about.

It seems to work. So far I've had no more than the merest twinge. Not sure how long that will last....

Sounds like a good plan, orm - although if I get hauled off the Ediburgh Marathon course and arrested for hurling obscenities at my hurty ankle I may have to hold you personally responsible .

orm, what do you do with yucky colds then? I've got one (bah) hacking cough, very tight chest, nose streaming blah blah. Would you 'run' or do something else like watch the Titanic and drink tea?

above/below neck's the rule of thumb isn't it? i.e. if it's on your chest you prolly shouldn't.

PMSL @ Orm. Me too

Re the head/neck check - please take it seriously; my sub 3 30 marathon friend ended up with pericarditis/myocarditis due to exercising when unwell. It ain't worth it.

Ooh kitty, I'd run! But being awkward and bloody-minded is a perk of getting old

Ah well, you're tougher than me orm!!!!!

I feel so crap I can barely walk, let alone run. It feels like someone's sitting on my chest and I'm coughing non stop, bah, bloody colds. I did my kettle bells yesterday though, at least that got rid of some energy.

Well perhaps not then. I am athsmatic so I tend to be a bit more careful re chest stuff - sorry didn't read your earlier post proprely . Lie down, be nice to yourself, eat crap.

sorry to hear of injuries always highly frustrating, my knees have been a bit sore but only when I am in bed thankfully the ITBS has not returned

can I ask for those with HRM I feel I am being held back since I have been using mine, I don't really get much out of breath but my heart rate seems to be high like 170-180 I still feel like I can push harder, not dizzy not in pain but 180 seems to be the top recommended for my age

am I totally wrong? should I just ignore it if I feel fine?

Kitty I hope you are feeling better, I am intrigued as to why your kettle has bells and what did you do with them?

Orm, what aches and pains? [in denial emoticon]

Sfxmum, I don't know about HRMs but I would hazard a guess that if you feel fine, push yourself a little bit further if you want to, but I wouldn't increase it too rapidly, if you see what I mean. Any chance the HRM could have a fault?

I did a super duper 16k this morning, it felt good all the way around, I just wanted to run and run, it took 1 hr 38 mins. It was all helped by the fact that my dsis had a baby last night so I am full of baby euphoria.

ooh congrats aunty margarita!!!

lol aunty marge yay baby!

very very happy to report i did 12k today without any ankle twinges at all. the big muscles down the front of my thighs (whichever ones they are ) on the other hand were really letting me know they'd had enough for the last 10 minutes or so. every week i'm increasing my long run which is great cos - as long as i make it all the way round - it's my furthest ever each week, great to keep the motivation going.

so will just keep a lid on the speed sessions for a little while i think. hmm, i'm going to need some resolve for that, i get a real buzz from my those sessions. maybe i should lengthen the run a bit instead? or do the same time but speed it up fractionally all the way round?