farrochie,I think Bob's list of excercises especially hip mobility will help with being able to lengthen your stride and maintain a good cadence. I also found that Spinning at 90 revs per min for 30mins really helped me programme my legs for the right cadence.The issue for me is what happens in practice.Here is a 5k race from last summer, a bit slow because of my injury 23:16 but it shows the problem.
As you can see my cadence started out good but continued to drop as the race progressed. My stride length followed suit until I decided to push over the last k where it significantly increased while my cadence continued to drop.
I know this is a big no no and I know I need to fix it. I don't typically see this in my training runs. It will required maintaining my concentration especially over the last k.
I managed 10k on the treadmmill today. For some reason or other my cadence is always lower on the treadmill but today when I picked up the pace on the last k my stride length jumped again while my cadence remained low.
Morning all Must be brief as on my way to work soon.
Welcome to Bob and Farrochie.The only advice I'd give you about marathon training is don't follow my plan!
I've now qualified for being a fully-paid-up thread member. Have been injured and just getting back into training, plus rethinking what running I wan to do since I had a session at the Running School here in Bristol (through work - I work for a well-known running retailer). Farrochi - I've done the Cape Wrath Challenge seven times so could well know someone you know.
GrahamNice work! I have been in the wonderful situation of having to walk up to collect my prize on several occasions.
All for now. Have lovely days.
Thanks, I was reading your early thread posts and making notes of some of the advice:
plenty rest days to avoid injury, 40 mile per week, stride length, cadence, flexibility, stretching and race every few weeks.
I'm going to try to turn my shuffling jogs into training runs, with a bit more quality.
ceal, I got given a bunch of exercises by a physio to do to try to fix jumpers knee, but I still get knee pain, helped a bit by a jumpers knee band, but definitely worsened by squates. But I'll start slowly with those you are suggesting and see how I manage.
Just to throw in I had childhood polio, leaving one thigh a bit thin and some limitation on flexibility in one foot, resulting in hard heel strike on left and flat-footed running on right. So my expectations have never been high.
Thanks, Bob, Mick6 for the suggested flexibilty training and the graphs. I can relate to this, especially that fall-off in performance in the later stages.
Good Morning all,A bit nippy today, -23c, and some more snow on the way. The treadmill calls me again. We have already had as nearly as much snow this winter than the whole of last winter.
farrochie,Obviously avoiding injury has to be a very high priority but I am not sure about lots of rest days. I have found that I need a rest from running but not a rest from exercise so xtraining is much perferred to a day off. During the heat of the summer I tend to switch my long run to a long bike ride. We have a lot of bicyle paths and trails and I can do a 60k ride without going on a road.This doesn't help much with speed but it maintains endurance very well.
ceal,Great post, I have done these before but never as a set. I will try them today before the dreaded treadmill. I have sent them to my Kindle via Amazon's free conversion and transmission service. You can download a PC app that will allow you to send any web page or document to your Kindle at a click of a mouse, very cool. I will make sure that I do them correctly.
Graham,Great time from you. You seem to be returning to the progress you were making.You have a good body weight for a runner but have you noticed any increase yet from the gym work you have been doing. I have now reached 13.5 stone !! I have not put on a lot of fat so it must be from the gym work. I have backed off on the heavier stuff and have started to cut out all of the good stuff I like to eat. I would like to drop at least 10 lbs as I know it would be a big boost to my speedwork.How much do you weight now?
PammieI hope your legs have recovered now, you normally start with a run/walk don't you after a lay off?GrahamAnother splendid race. strange about the V60 runner. I hope you are able to satisfy your curiosity on that one very soon. Are you in pocket over the cost of the race versus your prize money?JJThere is research being done on master athletes. The present one is being conducted in Canada. But on the whole most of these projects concentrate on sprinters rather than endurance runners. Mick6I think as we age it is our hips that aid the shortening of our stride so think perhaps about pushing back as hard as you can on each step. Use the buttocks and hamstrings to do so, very much the way you might push out hard from a set of starting blocks. Run from your hips - not from your knees'. But only try this when you are well warmed up, perhaps on the treadmill. Also if you are loosing your stride at the end of a race then surely that could also be to do with muscle tiredness. Perhaps more work on gaining power in the legs rather than just strength would help. Because muscles are tired and there is not much one can do to make them not tired, the only action to take is to take smaller steps and use your arms. Try it in training and see what difference it makes.
FarrochieIt's bad luck about the jumpers knee. I guess your exercises you have been given are aimed at strengthening your quads. Do you think as a result of the Polio that the affected leg could as a result be shorter than the good leg? Bobthat is a set of impressive exercises. ImpeyI hope your Mum is recovering well.
Yesterday visit to Imperial W M didn't happen, luckily I looked at the website before our visit and discovered that it was closed for 6 months from and including yesterday. They are doing some renovations. So we went to Tate Modern and did stuff there plus walked along Oxford street spending a bit of money here and there. Well one had to keep the economy going somehow! We had wanted to climb the dome at St Paul's but because it was going to cost £102 for 2 families and Stewart and myself we quickly made a decision not to do that!I had a rubbed area on the side of my Achilles (from a pair of boots), it happened just before the Christmas period, there is now a large scab plus some inflammation and it has been a bit uncomfortable but nothing too noticeable. I set of running along my trail this morning only to find after 4k I had to stop because my achilles became very sore and uncomfortable. So I stopped and walked some 3 k home which was marginally more comfortable than running. It took AGES. There appears to be some inflammation around the largish rubbed area which is aggrevating the achilles. I hope it is just that which is causing the soreness. Anyway, I am going to rest it with no running. I haven't had any time off my running for some considerable time now. I normally take time out after my track season but because I finished my season in June, which is 2 months earlier than normal I didn't take any time off.
I have no problem about taking time out but I do have a problem with having an injury. There is no way that I am going to start running in the water etc which I have done before when injured, and enjoyed it. But not this time around. NO reason to at all. Nothing much on the cards.
I did some kettle bell training yesterday and when I got back from my run and walk I did some more, enough to feel that I am going to be pretty sore in several muscles tomorrow.
Mick623c that is Brrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr. I found it interesting that the article advised that the exercises should definitely be done in the order shown. I need to sort out a bench/chair. I can do 1 and 2 in the kitchen, but not the hops as we have a solid tiled floor. You seem to have your technology sorted out well!!
ceal, how depressing to have to walk back from your run but obviously the sensible thing to do, as it having a complete break until it heals. At least you're pretty sure what caused it (the boots), so that's better than it just appearing out of the blue for no apparent reason. Hopefully rest will see it healing before too long. To answer your question about my voucher, it was £15 for a £7 entry fee so I am indeed in pocket. The other three prizes I've won have been for £10 and have more or less covered the entry cost and nothing else - not that I'm complaining of course, it's nice to be recognised as an over-60 in the first place.
Mick, currently my weight varies from exactly 10 stones to a couple of pounds more. Since I was 15 it's always been about the same and 10 and a half stone is about the highest (when not running). All the gym work has made no visible difference, although I know from the increased weights I'm handling that I am the stronger for it. I just have the kind of physique which is hard to do anything with, no matter how hard I try (and in my early 40s I tried very hard for a period of several months, frequent weight sessions and protein supplements). Only steroids would make a difference. I know I'm lucky not to have any weight issues. I can't overeat anyway as my tummy just protests and I feel ill.
Wecome to Bob and FarrochieI have been there and done it in a large number of sports over too many years.I see you have already been deluged with advice so I won't add to it at the moment.Generally I sit on the sidelines nowadays nursing my failing body back to some sort of functioning norm and watch enviously as others get going.
Grahamgreat result from your 11K and a very good time to boot - nice way to start the new year off.I heard of a local 1 mile road race held between Christmas and New Year's Eve which may be "fun" to tackle at some stage.
Mick6-23C - naw you can keep that for now thanks. It has been 12C here today and the bulbs are pushing stalks a long way out of the groundI haven't got down to 131/2 stone yet!!!
Cealhow bl**dy annoying for you. Is the actual achilles inflamed or is it the tissue surrounding it as a result of the chafing? Remember I know all about achilles recuperation
I know what you mean about charges at some of London's tourist spots!! The National Gallery and the British Museum fill in the odd hour I have spare in London on occasion becasue they are free!!
K2Do you know a really good remedial physio in Bristol. My colleague on the project down there has just had a back spasm similar to mine and he was looking for some advice. My first words were find a really good physio, then read the papers I am sending to you on back recuperation that I got from my physio and if the selected physio doesn't know what they contain find someone else!!!
FarrochieI will break with what I just said above - if your physio has given you remedial exercises to do, do them until all stages of recovery have been completed before tackling any others. It is very important in remedial recovery that things are done progressively to build up muscle, tendon and neuro muscular responses.I have been very fortunate to have found an excellent physio locally who is progressively rebuilding me ridding my body of all/most of the imbalances and irregularities that a lifetime exposed to contact sport have left me with!!
New Year's Eve became rather more lively than planned and I eventually got to bed about 0500!! This would not have been so bad but the Hash had planned a house to house run in Knaresborough on New Year's Day at what I thought was 2:30 but when I got there fouond it had been 2:00 and so I had a lot of running to do to catch them up which I was not fully equiped to do! Each house was providing refreshments and fortunately the first one provide real Alf Tupper grub - pork pies, pasties and sausage rolls and some decent beer!!Four hours later and five houses offering similar refreshment we were back at the starting house and embarking upon emptying a barrel of finest Dents Brewery bitter and eating huge quantities of chicken curry or chilli - or both!!excellent way to start the year but it may be a reason why I am not yet down to Mick6's upper weight level
This morning was back to my usual 5K tempo run which went quite well despite a fairly long layoff - 24:09 (7:47m/m). If I could believe my HRM I had an avHR of 112 and a max of 149 - not likely!
1m 7:40 2m 7:53 3m 7:50 had to push hard here on the hills.1m 0:44
Must pursue Garmin about the crap HRM readings this week
I then did my full range of remedial exercises for the first time in a week or so including the 15kg one legged heel raises for the achilles. Now that was hard work and the sweat poured off me!!
Ceal - that long post - or 2 posts - look(s) really useful; I shall print it out and keep it. Might even follow it. No gym anywhere near me which is any good (one gym in town but everyone that's been there says it's no good and not even clean). Not that I have a bench "about knee height" but may be able to improvise.
Impey - my fast-walking brother lives in the Sarf'East, and I don't think you do, do you?
Mild and damp here today. Decided to get some sort of organisation back into my life, and did 20 hill reps (30 seconds each) with 1 1/2 - 2 mins break between each set of 5, plus warm-up and cool-down. Didnt feel as hard as I'd expected. But hard enough.
After a phone conversation with a helpful young man at Garmin yesterday morning, I have sent my Garmin back for refurbishment. Apparently it will cost me £40 but that's still cheaper than a new one.
TSI'll email you re physios.
I think I may have to abdicate...............
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