Latest posts by SteveCRunner

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Recommended max mileage for shoes (300-500)

Posted: 01/07/2016 at 15:27

Other reasons to retire can include the tread has outworn its function and a GTX membrane has failed. I had a pair of Speedcross that lasted me to 1500 km. I guess any shoe with real rubber in the tread might lose some springiness, much like old tyres should be retired, but I'm sceptical about modern plastics losing spring. If you use them long enough they could go out of fashion , like I have a good pair of Lahars with 12 mm drop but most of my shoes now are 4 to 6 mm drop.

Tempo Runs - tell me they should hurt!

Posted: 01/07/2016 at 12:00

Yes, base it on actuals, not targets. Daniels tables put tempo in the range between 12 km and 1/2 mara actuals, which in my case gives a 10 sec/km range. But like HA77 I prefer to do it on effort from HR. For a 5-mile tempo run based on your 5 km time (time/mi) a Daniels spreadsheet gives:

  • Daniels: 7:01
  • McMillan: 6:44 - 6:58

Garmin 920 vs 735 xt (or other watches)

Posted: 28/06/2016 at 09:20

There's a youtube video by a guy called Rizknows that compares the two.

Trail shoes for an overpronator

Posted: 23/06/2016 at 12:16

What Cougie said - even more so - the constantly changing angles of your foot plant on trails negates any notion of motion control. In any case, there is evidence that motion control shoes do nothing to change injury frequency. Maybe just try a trail shoe of the manufacturers you like, in the hope that the general volume, upper shape, last shape will be what you like.

Diet tips to aid running performance?

Posted: 23/06/2016 at 12:11

I wouldn't have any snacks at all, especially if it's a snack to get energy that doesn't have too much energy! Also, I wouldn't look to snacks to ensure I were eating essential dietary items. Depending on the race length you will get through most of glycogen stores in muscles anyway (e.g., marathon). IMO most of coping with longer distances is down to natural ability and training. It could also be that you are not having sufficient rest between hard sessions or you are not tapering before a race. In short - just what Cougie said

Pirifoprmis syndrome

Posted: 23/06/2016 at 12:03

There's a really good review of the medical issues, diagnosis, stretching and strengthening at Runner's Connect. I wouldn't expect results after a couple of weeks. Even assuming the diagnosis is correct, you will need to follow the treatment diligently for quite a while, as indicated in this article.

Blisters!!! Help?

Posted: 22/06/2016 at 13:44

You say you have changed shoes but not to what. For example, a so-called motion control shoe could have more arch support that is in fact rubbing. There is no evidence that motion control shoes prevent injuries, so if this is the case I advise a neutral shoe. On the other hand, since you mention the join between shoe and insole, maybe you haven't got a shoe with a wide enough last. Check that out too.

Hilly Marathon

Posted: 20/06/2016 at 12:58

According to this track there is only 240 m of climbing.

Hilly Marathon

Posted: 20/06/2016 at 12:40

Try searching Strava or look for a profile in some other way. I would try to include hills in your general training plan, if that is what you mean by going for it. If you mean go for it in the actual race I recommend controlling effort by HR rather than pace on hills. I just completed a trail marathon with about 630 m D+ and this method worked fine.

120 miles in 7-8 days - logistics/training/mileage advice!

Posted: 20/06/2016 at 12:29


My SO and I have run the welsh coast path and Offa's Dyke, all except for the bit between Port Talbot and Chepstow, which we are doing this July. I'll try and answer issues in the order you raise them.

  • Distance. 120 miles if fine for 10 days. We are fairly leisurly and a 15-mile day could be over by early afternoon, even after a big breakfast in a B&B. I think you'd get comfortable with 20 to 30 km a day. This gives a lot more time for sightseeing than walkers get.
  • Rest days: We used to have them but now to be honest we'd rather get on with it. Once you get used to it after 3 or 4 days then they're a bit pointless. If you want to plan them in for sightseeing that's another matter.
  • Logistics. After carrying our own a bit we now use a baggage company that also books B&B and just carry a day sack.
  • Training. If you're marathon-fit it won't be a problem, unless you never do any climbing. The answer depends on what sections you are doing. North Wales is mostly flat and a doddle. Pembs CP can be hilly and is better S to N for training purposes.
  • Planning distance. If you look at some of the walker's schedules or guidebooks and choose the plan for an ambitious walker you will have a lot of time spare if you run a lot of it.
  • Back-to-back is not a problem if you have restrained yourself. I tend to have a pulse monitor and mostly stay in as Easy zone in marathon terms.
  • Peak days. After a few days you will be able to handle a peak day over 30 km but I wouldn't plan them in a row. From memory, the headland north of Fishguard is a long day with no break possibilities but by the time you get there S to N you'll manage it.

All the tracks are logged on Fetch, Starva and Garmin if you want pointers for any particular stretch. We did it in several 2 to 3 week chunks. Just ask if there's anything else we can tell you.

1 to 10 of 1,711

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