lou Diamonds

Latest posts by lou Diamonds

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Making the change from road running to trail running

Posted: 26/05/2016 at 18:08
You have to buy loads of new kit. And wear it. Even if the weather is good so that for a road race you would just wear the usual shorts and vest, competitors in trail races wear jackets and hats and gloves all the time...
If you're just running round the local footpath then the only thing extra you need is a section of the 1:25000 scale os plan to navigate. And trail shoes when it gets muddy in the winter.

Overdone it?

Posted: 26/05/2016 at 13:08
Tommy Sphinx 5 is weds 8th jun 7:45 start. Enter in advance if you decide to do it as it usually sells out.
Well done velloo

Overdone it?

Posted: 24/05/2016 at 10:11

DT - Would that extra run be at the expense of a cross training session or additional?

Skinny - I would like it to be around 50, but that's probably unlikely, particularly without a long long run.  If i can keep it mid-high 40s most weeks I'll be happy.  Of course I keep saying I'm going to introduce a regular cross training session, but I never keep it up for more than a few weeks.

Overdone it?

Posted: 24/05/2016 at 07:58
Skinny - with hindsight Saturday's session was probably a bit to hard. I've decided to do one session or race per week and try to keep mileage quite high and throw in some strides quite regularly. That was the basic marathon approach and I felt quite comfortable with that. Slight change in emphasis of the sessions for shorter distance, so for example, this weeks will be 4*1mkle at 10k pace.
Pete - congrats on the double pb.

Talkback: Over 40? You need more protein for muscle recovery

Posted: 23/05/2016 at 15:25
Screamapillar wrote (see)

So eat beans and nuts?

Yep - a 200 grams of almonds, or two cans of baked beans would provide about 40g of protein.

Or a litre of milk if you're happy with dairy.

Talkback: Over 40? You need more protein for muscle recovery

Posted: 23/05/2016 at 10:24

Neither soya or whey protein are artificial.  Whey protein is just a by-product of cheese production.  Soy protein comes from beans and is the same as the protein contained in nuts.

I would guess that as question about substituting a vegetable product for a dairy product, the op doesn't eat dairy.

The correct answer is Yes you can substitute soy

Overdone it?

Posted: 23/05/2016 at 09:08

Madbee - congratulations on the pb

Charlie - You should n't be too disconcerted by worcester.  I know a few runners who all finished a minute or two slower than I would expect.

DT - Ryton is not flat: It undulated and weaves gently round the lakes.  No doubt you could find a quicker course, but it is pb-able and teh twists and turns make it a fun course to race as you can pretend you're a tactical genius when planning your overtaking moves.

I did 6 tempo on saturday, in the wind on my usual undulating circuit.  Averaged 6:35 for the six miles.  Then Twelve miles yesterday, which felt like hard work.  I got a new watch for my birthday (43 when you next update the TTT) which tells you whether you've recovered from the previous session.  usually it say Good, but on Sunday it said Fair, which was ..um fair.

It also does cadence and vertical oscillation and all that stuff, which, as I'm sure you'll all agree is fascinating stuff.

Gym running and kids

Posted: 20/05/2016 at 07:47
I used to go to a gym regularly, but once kids arrived I found it too difficult to fit in so I don't do it. I just run, which I can do whenever it's convenient and do a few strength exercises at home once the kids are in bed.

Overdone it?

Posted: 19/05/2016 at 09:45

Just a quick look in Daniels and Phase 4 comprises various combinations of 1600m (R) and 800m (F) paced reps with a few threshold paced intervals.  So sessions like like 2*(1000m T, 2*400m R, 4*200m F) are typical. 1min rest after the T and equal distance jog recoveries (ie long recoveries) after the R and F paced reps.

Overdone it?

Posted: 17/05/2016 at 16:14

DT - If you're just looking for motivation/reason to do some long runs why not choose a trail marathon or similar so there will be no expectation of time.

1 to 10 of 2,217

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