Latest posts by carterusm

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RW Forum SIx – 3.30 – 4.00

Posted: 28/11/2016 at 08:38

Nick - it's still way to far out from race day to be worrying about missing runs. The squash will keep your fitness levels ticking over nicely. If you need to miss any runs, though, try and make it the shorter, faster ones. You will need to try and get in all of your long runs if possible. Re the Christmas shopping, Mrs C sees to all that stuff so I have no hassle whatsoever !

Rob - yep, will be getting a nice pay off as been there nearly 10 years. Mrs C and I have been talking and decided it will be worth while trying to go down the contracting route, rather than get a permanent role. It can be very lucrative and having the cushion of a bit of money in the bank takes the pressure off for a short while. That's a decent parkrun time considering your current fitness.

So, last week, I went out for 2 short runs. It can be quite tricky running to heart rate as I just mentally switch off and before I know it I'm running too fast. On Saturday's run though I kept looking at my watch and went completely the other way. I'm aiming to keep my HR under 126 and the average was 119 which meant my pace was 11:40 per mile. This included a lot of walking as the moment you hit an incline your HR will start going up. I'm also working on increasing my cadence as high as possible as this should help reduce any injuries/niggles. Previously, my cadence has averaged about 160-165 and I've got it up to 170-175. It feels like I'm 'tip-toeing' along at the moment. That said, running so slowly and increasing the cadence is certainly helping. After the run I don't feel tired at all and the shin splints aren't hurting much either. Have a good week everyone

RW Forum SIx – 3.30 – 4.00

Posted: 22/11/2016 at 14:51

Ali - I'm not overly worried about the work situation, not yet anyway. There are jobs out there which, at this time of the year, is pretty good. In the new year, when new budgets are released, I imagine there will be more vacancies. Re the heart rate training. They suggest something like 3 months of running under your MAF heart rate (I think). After that you can introduce some speed sessions but not too many. On the FB page I have seen people say that they have run at below MAF for months without doing speedwork, then entered a race and they were flying. It's all about becoming more efficient. Whereas, with MAF, you train either over or under your MAF rate, there are other methods that train by zone. For example, your long weekend run would be in zone 1, steady running in zone 2, tempo in zone 3 etc. To get your zones you would need to take either a lactate threshold test or a VO2 test where they take your blood or measure your oxygen levels etc. I don't think it is for you either as you enjoy your racing so much so I would carry on if I were you

RW Forum SIx – 3.30 – 4.00

Posted: 22/11/2016 at 13:22

I would probably end up with a blister on my 'good' foot !

wannabe ultra runner?

Posted: 22/11/2016 at 12:49

DNF at HM55 in March due to ITB then lost my running mojo for a few months. Got back to things in September and started building up again slowly but then got shin splints in both legs. Like Booktrunk, I've just started the MAF thing as it is meant to help reduce injuries. Went out yesterday on my first run in a while and it was very slow. Today one of the shins is a bit sore again. I'm booked in for HM55 again next year so hopefully the shins will be better and allow me a good training block. 

RW Forum SIx – 3.30 – 4.00

Posted: 22/11/2016 at 12:39

Nick – I sometimes put a sweat band over my watch, maybe that would help with the temperature ?

Ali – “run slower to run faster” – regardless of the distance. There are different ways to train by heart rate but I have chosen to go down the MAF (as per Phil Maffetone) method. So, my MAF rate is 126 (180 – your age then + or – 5/10 beats depending on your physical state). At the moment I am running about 10:30 per mile pace without going over 126. Eventually, I will become more efficient and my pace will get faster for my 126bpm heart rate. At some point you should get so efficient that it is a struggle for you to keep running at your MAF heart rate. Therefore, you will be running at a decent pace for the same effort (or something like that anyway !). The only issue with this process is that it can take months to achieve, you should still see small improvements each month though. You can do some runs above your MAF rate but you shouldn’t do that many as it will delay how quickly you improve. So, if you are a patient person this is meant to be a very effective way of improving your performance, and reducing injury.

Rob – bad news on the job front, I finish at the end of December so have started looking for a new one. And how dare you mention the ‘C’ word, it’s still only November man !!

So, I went out for my first run in 2 weeks yesterday. All done running to heart rate so very slow indeed. 3.2 miles at an average of 11:07 which included walking up inclines so my heart rate didn’t go over 126. One shin is fine today but the other is a little sore so it doesn’t look like it has completely mended yet. Will have to play it by ear for when I go on my next run rather than try running though it, that will be difficult. 

RW Forum SIx – 3.30 – 4.00

Posted: 17/11/2016 at 14:40

Ian - rather you than me for a NYD marathon, I won't be in any fit state for running. And I know I keep banging on about overdoing it but just be careful. If your spring marathon is your A race then is it a good idea to run that far, even if you run it at a very easy pace ? Personally, I think that once you have started your plan that you should build up your mileage gradually and then introduce speedwork about 8 weeks out. Doing a 26 mile run might leave you tired for a couple of weeks which could then have an affect on your marathon training, unless of course you have many many years of running in your legs. Just my opinion !

Rob - my eating, and drinking, is getting worse. You would have thought that as I am not running at the moment I would be more careful with my diet. On the contrary though. Shame about not getting that job. I remember applying for a job a couple of years ago: I spoke to the hiring manager first and told him I wasn't sure if I had the relevant experience or not to apply for the job. I asked him to be honest and that I wouldn’t be offended if he told me it was too early for me. But no, he wouldn’t commit himself. Needless to say, I applied for the job didn’t get an interview and the reason was that I didn’t have enough experience. What a waste of everyone’s time. I’m currently classed as ‘at risk’ in my job as they are making redundancies, I should find out tomorrow. Well done on the exams though.

Nick – I can only think that you watch is not recording your heart rate properly. Your heart rate has dropped massively when you are running up a fairly steep incline without slowing down much (when I go up a gentle incline slowly my HR can easily go up by 20/30bpm) . The fact that it happened in the middle of your run as well, the 3 miles before and 3 after the dip were all fairly consistent, would suggest it isn’t recording it properly. The temperature would have remained the same through your run so I don’t imagine that it is related to that. Have you tried cleaning the contacts on your HRM ? And do you ensure they are sufficiently wet before you start your run ?

RW Forum SIx – 3.30 – 4.00

Posted: 15/11/2016 at 08:28

Carl – nice to hear you’ve put together a decent run of runs. You’ll soon be back out there when the infection has cleared.

Rob – how’s the healthy eating going ? Like my running, my diet is a washout at the moment !

Ian – 16 miles is a good effort this far out. As you say though, you might need to slow a down a bit on your longer runs, don’t want you burning out with 5 months to go to your race !!

Nick – same as Ian, slow down a bit. Building up your base before you start marathon training is all about slowly increasing the miles and running at a comfortable pace. Listen to your body, if you’re getting niggles now then the chances are they will increase as your mileage goes up and you introduce some more speed work. Take it from someone who has learnt the hard way !!

No running from me for a week now. The shins feel a lot better  so I’m guessing it is shin splints I’ve got. I will see how they are at the weekend and might go for a little trot on the grass to asses things. It’s very frustrating after being injured for a few months, losing my running mojo and then slowly getting back in to it. All I want to do is run !

RW Forum SIx – 3.30 – 4.00

Posted: 11/11/2016 at 12:14

Ian – good to hear that MP is feeling comfortable. Don’t read too much into the fact that you heart rate was lower from one run to the next, as you probably know there are many factors to take into account that can affect your heart rate. If, however, you do the same run in say 2 months time and your heart rate is lower but you’re running the same pace, then that is a good indicator of improvement. Keep it going, sounds like you are making some progress though.

Nick – I could have sworn you said you were going to do 4 runs each week this time ! Must be going daft(er) in my old age. Don’t worry about missing the odd run, especially this so far out from your race. As you say, a couple of days off will help recharge those batteries.

Not particularly good news from me; my shin splints have finally done for me. One of them is sore on the front, gets more painful as I run but then eventually the pain eases. After I have run it can be quite tender to the touch and a bit sore when walking. The other shin is really painful so much so that it brought me to a standstill on my run on Tuesday. This sends a sharp pain up in the inside of my shin up to knee. I haven’t run since Tuesday and this shin is still quite painful whereas the other one is not too bad now. No running for me for a couple of weeks now and then I will reassess the situation

RW Forum SIx – 3.30 – 4.00

Posted: 08/11/2016 at 09:27

Rob - yes, I will be just using the Waterways 30 as preparation for HM55. I will be running it using heart rate I think. As you suggest, it is flat and along canal towpaths and fields etc so not exactly the ideal race to prepare for HM55, so I need to workout how to incorporate big hills into my heart rate training. Even though it's along towpaths it is, apparently, reasonable running conditions considering it is winter.

RW Forum SIx – 3.30 – 4.00

Posted: 08/11/2016 at 08:08

Nick – I thought that previously you said you were going to be running at least 4 times a week ? Your plan only has 3 runs per week with a maximum week of 31 miles including a 22 mile long run. I don’t really know a great deal about a 3 runs per week plan but, for me, I would want a couple of more 20 milers included and preferably at least 4 runs per week and definitely some MP miles in my medium/long runs. Obviously, you’ve got your squash matches to fit in as well so we have to come up with a plan that best fits for us. Sorry, not meaning to be negative !

Rob – I didn’t think you could roll your shins but it seems you can so I did some last night. The stretches I’ve been doing are mainly calf & toe raises and drops e.g. stand on a step facing forward with your toe hanging off the edge, then drop the toe and raise them. walking on your heels is also meant to help. And I sit at work doing variations of that. It’s not working for me at the moment though. I take it you will be getting dressed up as Santa for your run ??

Ian – yes, I enjoy doing some tough runs. Most of my longer runs are in the Peak District so it can be very hilly and technical but it certainly helps strengthen my legs. Well done on dodging all those parents !

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