Random Running Questions

Sunny Dayz

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28064212

RIGOLO wrote: »

thats an interesting article from Dr 'RICE', Im not sure Id buy it though.
he seems to be suggesting we dont use any anit-inflamatory meds or cortisoids to treat injuries.

Well... yes I don't think even the sellers of those meds would claim that they treat the injuries. They treat the symptoms. The debate is whether treating the symptoms actually delays recovery from the injury, and the up-to-date research suggests that is exactly what happens

TFBubendorfer

pac_man wrote: »

My query came about from a run I did the weekend.

I did a 20 mile run with 16 at marathon effort. I haven't really got a fixed pace because I don't know what my marathon pace is. I didn't look at the watch and just went on what I perceived to be marathon effort.

Apart from my head telling me I felt ok the whole way around, the only feedback I have is the heart rate data. I'm not really clued up on zones and heart rates, I'm more of a believer of running by feel.

I was just curious if my effort was on point or was I overcooking it? I guess a broader question I'm asking is,what percentage range of your max heart rate belongs within marathon pace?

My Max Heart rate is 199bpm

For the run at the weekend:

20 miles with last 16 @ marathon effort average : 162bpm

The marathon effort average was @ 170 bpm. (85% of Max).

My best ever marathon (not my fastest but the one where I ran the closest to my potential at the time) was at almost 90% of maxHR, though that was very much the exception. 85-87% was what I usually managed to produce. However, keep in mind that your racing HR will almost certainly be elevated due to the race day adrenaline pumping in your system.

Testosterscone

28064212 wrote: »

Well... yes I don't think even the sellers of those meds would claim that they treat the injuries. They treat the symptoms. The debate is whether treating the symptoms actually delays recovery from the injury, and the up-to-date research suggests that is exactly what happens

This I think is the crucial part.

Anti inflammatories or ice should only used;

- In the acute stage if limited range of motion will impeding full functional recovery (disrupted collagen matrix or scar tissue affecting muscle fibre pattern)

- If pain is affecting sleep it will impact on recovery

They are not treating any injury but they can be used to negate other area's which will impede recovery so in these cases they are the lesser of two evils. While they do slow down recovery in rare incidences the rate of recovery is not actually slowed as much as the alternative.

This is why training on NSAID's is just plenty stupid and counter-productive as well as dangerous.

bucketybuck

Just looking for opinions, gut feelings or whatever!

I'm doing DCM next week, my 2nd time running it but still a novice in many ways. My training went well and I'm going for sub 4.

I see that Run the line is on 10th November. I've never done any trail running before and its less than 2 weeks after DCM.

Would it be crazy to sign up for Run the Line or would it be too soon?

OOnegative

bucketybuck wrote: »

Just looking for opinions, gut feelings or whatever!

I'm doing DCM next week, my 2nd time running it but still a novice in many ways. My training went well and I'm going for sub 4.

I see that Run the line is on 10th November. I've never done any trail running before and its less than 2 weeks after DCM.

Would it be crazy to sign up for Run the Line or would it be too soon?

Be no issue doing it as long as you take it easy and don’t race it flat out. No matter how good you feel the effects of a marathon are still in your legs two weeks after.

Strawberry Swan

bucketybuck wrote: »

Just looking for opinions, gut feelings or whatever!

I'm doing DCM next week, my 2nd time running it but still a novice in many ways. My training went well and I'm going for sub 4.

I see that Run the line is on 10th November. I've never done any trail running before and its less than 2 weeks after DCM.

Would it be crazy to sign up for Run the Line or would it be too soon?

Funny I'm in the exact same boat as yourself, not strictly a marathon novice but it's been so long I feel like one. And I too was thinking about doing this race months ago but discounted the idea as it'd be just too much. I did it in 2014 and while it was a great experience it was incredibly tough. I'm used to running trails but not mountains. Personally I found it just as tough if not tougher than the marathon. The 16miles took me 5 hours to do and only I had the help of a guy to drag me around I wouldn't have made it. Maybe do the shorter distance option?

MY BAD

Except for Pure Running is any running specialist shops in Belfast?

ewc78

Why do my legs only cramp in Marathon's and never ever in training runs!!

Itziger

ewc78 wrote: »

Why do my legs only cramp in Marathon's and never ever in training runs!!

Hmmmmm. I've been a cramper in most of my marathons (Jeez, can't remember how many I've done all of a sudden. 13? 15?)

I suppose we're never running quite that far at that pace in training. I also wonder about nerves/tension. I know I lock up quite a bit. I distinctly remember a fella advising me to relax once in the NY marathon and even I was aware that I'd got all stiff and tense around the neck. I tried ot relax but it's easier said than done!!

I'm not a great one for yoga and all that stuff but it might work for some. Or perhaps simple breathing exercises.

TFBubendorfer

Itziger wrote: »

I distinctly remember a fella advising me to relax once in the NY marathon and even I was aware that I'd got all stiff and tense around the neck. I tried ot relax but it's easier said than done!!

I can vouch for that. I've had cramping problems in a lot of marathons and gradually learned how to deal with it, and relaxing as much as possible is indeed the way to nurse the legs along. It invariably means slowing down slightly because you cannot relax if you're running right at the limit.

I had to do the same again today, for the last 3-4 miles I got plenty of spasms through my calves but I managed to avoid a full-on cramp.

Zipppy

question..im a recreational runner..5/8/10k..run most days...
I'm 53 soon...how long can reasonably expect to keep running ? 70?

Tigerandahalf

Zipppy wrote: »

question..im a recreational runner..5/8/10k..run most days...
I'm 53 soon...how long can reasonably expect to keep running ? 70?

A retired 70+ lad did the Toronto marathon this year in 2.55. He is now chasing the age grade record of 2.54 I think.

Once you have no pains and aches and your heart is in good order you can run all your life.

I'd rather die on a long run than in a nursing home.

El CabaIIo

For indoor track, would you reccomend pyramids or needles?

The ceramic pyramids on my spikes are pretty much stripped already after XC and all I've left over are a set of 5mm tartan steel needles. Would these be ok on an indoor track or would they tend to stick? Which is better for indoors anyway?

IvoryTower

have only ever see people wear the pyramind type spikes but ive no idea why or if it makes any difference

Murph_D

I’d say the 5mm pins will be fine unless you’re carrying a bit of extra weight.

Peterx

Is there an off topic thread?

Was reading an Observer article in the Irish Independent about marathon cheating and the lads who look to out marathon cheats and it seems they start by looking up massive negative splits.

If I ever decide to cut a corner in the marathon remind me to cut the corner in the first half easy!

The pressure to get over the finish line if you're raised a substantial amount of money must be massive all the same. And pressure does funny things to people.

dna_leri

El CabaIIo wrote: »

For indoor track, would you reccomend pyramids or needles?

The ceramic pyramids on my spikes are pretty much stripped already after XC and all I've left over are a set of 5mm tartan steel needles. Would these be ok on an indoor track or would they tend to stick? Which is better for indoors anyway?

Pyramids are best but in fairness there's not much difference. Indoor surface is much the same as outdoor, maybe a bit firmer especially in Athlone.
What were you doing wearing good spikes at XC anyway? Go out and buy a new set of ceramic pyramids and 7-9mm for XC.

ReeReeG

Are there any go-to books or websites for looking at running form? I know this is an area I've never worked on since taking up running, so I figured it might be a good idea over the winter when all I intend on running are easy miles anyway.

tbukela

During the marathon on Sunday I was looking at the pacers, specifically the 3:40 and how at ease they looked, encouraging people the whole time.

What would the normal rule of thumb be for pacing a marathon, pace 30 mins slower than your normal PB/race pace or more? For example what type of PBs would the 3:00 pacers have?

OOnegative

tbukela wrote: »

During the marathon on Sunday I was looking at the pacers, specifically the 3:40 and how at ease they looked, encouraging people the whole time.

What would the normal rule of thumb be for pacing a marathon, pace 30 mins slower than your normal PB/race pace or more? For example what type of PBs would the 3:00 pacers have?

The 3hr guys would all be sub 2.45 lads, one very close to 2.30. I paced 4.10 and my PB is 3.15.

RayCun

the criteria used to be

3:00 (Having recently ran sub 2:48)

3:10 (Having recently ran sub 2:55)

3:20 (Having recently ran sub 3:00)

3:30 (Having recently ran sub 3:06)

3:40 (Having recently ran sub 3:14)

3:50 (Having recently ran sub 3:22)

4:00 (Having recently ran sub 3:30)

4:10 (Having recently ran sub 3:39)

4:20 (Having recently ran sub 3:48)

4:30 (Having recently run sub 4:00)

4:40 (Having recently run sub 4:05)

4:50 (Having recently run sub 4:10)

5:00 (Having recently run sub 4:15)

Wottle

ReeReeG wrote: »

Are there any go-to books or websites for looking at running form? I know this is an area I've never worked on since taking up running, so I figured it might be a good idea over the winter when all I intend on running are easy miles anyway.

Julian Goater's book "The Art of Running"
Its been a few years since I read it but remember thinking this is great info.

ariana`

ReeReeG wrote: »

Are there any go-to books or websites for looking at running form? I know this is an area I've never worked on since taking up running, so I figured it might be a good idea over the winter when all I intend on running are easy miles anyway.

Catherina McKiernan does running courses in Dublin, you could keep an eye out for those? I'm not sure what the cost is like but I'd say when it comes to running form there's nothing can compare to advice from someone physically watching you run, it could be a lot more cost effective than any book.

ReeReeG

Wottle wrote: »

Julian Goater's book "The Art of Running"
Its been a few years since I read it but remember thinking this is great info.

ariana` wrote: »

Catherina McKiernan does running courses in Dublin, you could keep an eye out for those? I'm not sure what the cost is like but I'd say when it comes to running form there's nothing can compare to advice from someone physically watching you run, it could be a lot more cost effective than any book.

Thanks will take a look at both of these most likely

RayCun

pac_man wrote: »

How are people recovering that ran the marathon the other day? Should I be foam rolling, when is it appropriate to go out for a run? Is there any guidelines or recovery plans?

My own plan is
Nothing more strenuous than walking this week.
Next week I will start cycling again, and resume foam rolling/S&C in the mornings.
Then a week of easy running.
Then start back on sessions, probably just easy/short sessions for a week.
Then real training again at the end of November/start of December.

RayCun

pac_man wrote: »

Cheers. Why 2 weeks without running and how did you feel after 2 weeks without running if you've done this in the past? I'm guessing recovery after a marathon depends on the individual?

Two weeks off running is partly recovery from the marathon, partly recovery from the training leading up to the marathon. There's a lot of muscle damage done by the marathon, a lot to recover from. A few extra days recovery won't do any harm, but a few days too few of recovery could mean starting off the next training block already in deficit.

I think Kipchoge takes a full month off. The Hansons say, even in the best case, you should take 7-10 days off, so does this guy, whoever he is.

Spirogyra

Do you run in the frost or more pertinent is it safe to do so?. Any suggestions as to how to make it less unsafe?. A lot of it recently and it's starting to interfere.
Thanks
S

Kuva

Spirogyra wrote: »

Do you run in the frost or more pertinent is it safe to do so?. Any suggestions as to how to make it less unsafe?. A lot of it recently and it's starting to interfere.
Thanks
S

https://www.amazon.co.uk/s/ref=nb_sb_ss_i_3_5?url=search-alias%3Daps&field-keywords=neck+warmer&sprefix=neck+%2Caps%2C317&crid=3Q0B1DLSRNF6K

One of them^^

skyblue46

Spirogyra wrote: »

Do you run in the frost or more pertinent is it safe to do so?. Any suggestions as to how to make it less unsafe?. A lot of it recently and it's starting to interfere.
Thanks
S

https://www.amazon.co.uk/s/?ie=UTF8&keywords=bmx+safety+gear&index=aps&tag=googiehydra-21&ref=pd_sl_15b435nbxy_b&adgrpid=59614343238&hvpone=&hvptwo=&hvadid=291360914140&hvpos=1t1&hvnetw=g&hvrand=13022132146405247053&hvqmt=b&hvdev=t&hvdvcmdl=&hvlocint=&hvlocphy=1007850&hvtargid=kwd-299315593918

Or these?