RW Forum SIx – 3.30 – 4.00

Carterusm with Spoons

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31/07/2013 at 18:58

Nell - I started changing to mid-foot after getting ITB but the comments I got on here were suggesting I waited until my knee was better. Whilst its still not 100% I thought I would give it a go again now. 

The last few runs I've been out on I have started out on mid-foot but revert back to heel striking when going downhill as it feels like putting too much pressure on too soon. Going uphill I feel I'm getting more spring when I push off. When running on a flat road it can take a few minutes to settle in to a good stride as I sometimes land on my toes and sometimes on my mid-foot. I guess it will become a matter of routine as I practise more. There have been a couple of occasions where I have felt my calves starting to cramp so I immediately switch back. I'm up to about 2 miles at the moment and it feels ok. I'm also doing some strengthening exercises of toe lifts and single leg squats on the stairs. 

31/07/2013 at 20:11

Another C25K session done with Mrs C. Jog for 3 mins and walk for 90 seconds X 5. She is improving nicely and chomping at the bit to try and run further. I've even had to buy her some trail shoes so we can do these sessions off road !

31/07/2013 at 21:22

Hello all!

Haven't had much time for catching up on here as work has been mad mad mad the last few days.

Interesting to see chat about park runs though.  I have never run a 5k.  However I have just tonight agreed that in a few weeks time when I have a few days holiday I am going to go home and run a park run with my mum!  Well, I say 'with' her...she will finish far in front of me but I will enjoy attending the event with her!

I am not sure what to expect for time.  I haven't run many 10ks either to be honest as I've always liked doing HMs and that's what really got me into running... but anyway, my current 10k PB is 49:00, so I would expect maybe a 5k in just under 24 minutes for me?  Anyone correct me if that doesn't sound right! 

Not as speedy as any of you chaps but excited to try a new distance!

Loving reading about all your running and Ricky you are turning into a right club runner!

My running this week has been 'as and when' I can manage it as work is so busy/long hours.  But I got in 35 minutes very easy yesterday, probably just about 4 miles.  Today snuck in another 35 minutes but after a short warm up I ran it harder, and snuck in a few fast miles which I really enjoyed.  Finished feeling exhilerated and can't wait for both Friday when I'm going to have a nice easy long run in the sun and Sunday for my next HM.

31/07/2013 at 21:55

Hi Carter, If you just up your cadence to 180 to 184 per min, you will find that your feet will naturally fall underneath you and hence bring you on to your mid foot. That is what I have found in my experience. I found that upping the cadence got rid of my heel strike along with other chi running principles, but the higher cadence I found was. the main remedy. 

31/07/2013 at 22:04

Bit of hill running this morning to work on the glutes, felt good as it was niceand sunny on the braid hills. I am sure that is in the P&D book as an alternative to the gym guys.

31/07/2013 at 22:38

Hi Nell - cheers for that. I will download a pedometer app and see at what cadence I am running at the moment and adjust accordingly

31/07/2013 at 23:45

Now if I start thinking about which bit of my foot is touching the ground first whilst I am running I am sure I will fall over flat on my face.

Carter - sounds like all this exercise is getting a tad expensive.

 

31/07/2013 at 23:46

AliBali - good luck on Sunday.

01/08/2013 at 08:39

I went out for a 10K with my club last night, for a "reccie run" for this weekend's Totnes 10K that the club organise.  I hadn't done it before, and it's a nice little course.  A load of us went back to a pub for some food afterwards, which was nice too.

I'm marshalling at the event, and the club have 3 kegs of beer at the end so I'm hoping to help with the effort to ensure those 3 kegs get sold.  I'm just doing my bit for the club, you understand.  

01/08/2013 at 10:42

...lol! Yes Carl, sometimes best not to think too hard about it.

What I usually do is count the steps on one leg for 20 secs, multiply that by 3 and double it and there is your cadence. After a while you get the feel for the right cadence. I used a pedometer once, gave me a headache! Let me know how you get on Carter...

I'm sure the malt and yeast are very good for your joints Big_G !

Hi Ali, As long as you are enjoying the running that is the main thing. Sometimes it is hard to fit the runs in with work. But nothing we can do about that I suppose. I am running the Haddington HM next week and not really ready for it, so will just take it as a 13 mile long run and see how it goes. Not really getting too hung up on it. Are you running the Helensburgh HM? I did think of that one as we know folk over that way...

 

01/08/2013 at 19:17

Evening all. A 6.5 mile progressive run for me on the way into work this morning. I didn't plan it to be progressive but that's just how it turned out. Sitting in the garden now enjoying the weather, it's red hot here at the moment. Going to take the mutt out for a swim shortly

01/08/2013 at 22:35

Nell- yes it is Helensburgh on Sunday. Looking forward to it as it is meant to be a nice scenic route and quite flat. Friendly race too with good reviews from past years on here. It is v far from me but I'm staying in a hotel the night before so that will be fine.

01/08/2013 at 23:04

8.30 GA run for me this evening - 9.29pace followed by 10 x 100 strides with jog back recovery so just over 9.5 mls in total..

Golf day tomorrow for me  .... my wife's cousin is in his testimonial year for an Irish League side and tomorrow is his Golf day @ Clandeboye. His testimonial match is then on Saturday against Man U legends team @ Windsor Park and some of the Man U guys are playing golf tomorrow also.

My little girl is a mascot at the match on Saturday - yes the one that beat me over the finish line @ Limerick!

02/08/2013 at 10:22

Ali, good luck on Sunday, do you have a target time?

carter, thankfully for my long suffering wife, I've not bothered too muwith the the cycling equip, I already had a pair of cycling shorts that I occasionally used for running and my running tshirts are fine for the top.  Things will change when I'm cycling in in the winter and its cold and wet! Could do with some padded shorts but so far things have not been too sore afterwards (the wife point blank refuses to massage my rear if it is sore, so for longer rides ill need some sort of protection.)

managed another 10k distance last night. Struggled massively in the heat but ankle/achillies feels good this morning and wasnt bad at all last night.  Weird as I could feel it throughout the second half of the run.  Am off to Cornwall (penzance) with the other half and our two boys (3 anod 9 months) on Monday, so really looking forward t getting out on some of the coastal paths again. Gorgeous area to run!  only down sIDE will be my current inability to go further than 6miles.

ricky, have just started playing a little golf after helping out on a school trip to the driving range, never been into it other than watching a bit of the masters and the ryder cup, but really enjoyed it. Have a great day... If Rooney is there, ask him how it feels being a seconchoice striker? Should put him nicely off of his game!

02/08/2013 at 16:46

Good luck Sunday then Ali, hopefully the weather will be good.

Went on a steady 5 mile run yesterday and then played football later.....wowza, that was a hot one. wore a running top as opposed to a football top and it was soaking at the end. All good fun!

Taking my wife out again for a short run tomorrow morning and then try a long run Sunday morning. On call this week starting tonight so hopefully I will be left in peace for my runs...

02/08/2013 at 17:00

Thanks all. Andrew I would love to equal/break my PB of 1:48 however after a disappointing time at Dundee two weeks ago, I am going to try to not let myself be mentally defeated if I find this tough.... After all, I am training for a marathon, all these halves are great training runs if nothing else!!!

i will update after the race to be sure and let you know how I got on!

today I got in a very very slow (didn't want to tire my legs) long run in the sun and it was GLORIOUS! Though the sun is v strong here, there is also a good breeze and it wasn't too hot, only about 20 degrees, felt lovely. Nice coastal run along the beach. Two hours of sunshine has right lifted my spirits.

i know G is marshalling this weekend- is anyone else racing?

02/08/2013 at 23:05

Alibali - good luck in your HM! You are game running long 2 days before it mind you! How far did you go today?

no racing this weekend - I had planned to run Cookstown HM which is part of the World Police & Fire Games which are been hosted here in NI. However a busy weekend plus things to do before heading off on hols next week meant something had to give.

Andrew - no Rooney... they are all golden oldies on the legends team for tomorrow. Really nice guys - met & chatted to few tonight at dinner after the golf .... Frank Stapleton, Lee Martin, Clayton Blackmore, Arthur Albiston, David May & Andy Ritchie if those names ring a bell with anyone?!

Enjoyed the day - great course... pity the same couldn't be said about the golf! 

03/08/2013 at 08:12

August 4th - Regents Park 10k Series - Carl

August 4th - Helensburgh HM - AliBali

 

Good luck Carl and Ali, run well

 

03/08/2013 at 11:16

Hi all, and good luck to Ali and anyone else racing. 

I got 10miles in last night at 8min/miles and I was pleased with that. The last 1.5 miles I found tough, but I was fairly consistent across the 10miles, which was my aim. 

I did a parkrun at a new (for me) course this morning.  My wife couldn't run today as we have family staying so I took the opportunfly to check out the course. It was a great course and mainly offroad, but no loo facilities nearby which will put my wife off so not sure if we'll do it again. 

 

03/08/2013 at 12:27

Morning all. My first 20 miler of the campaign done this morning @ 9:45 pace. The last 2 miles were quite hard going. The knee was giving me grief from about mile 9, the pain kept coming and going and it felt difficult to keep a consistent rythmn. About to fall in the bath then hit the sofa for the afternoon

 

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