London Fixed-gear and Single-speed

how was the yoga class Sainsburys Ed?
let me guess you got there and it was all pear shaped women so you ran in the other direction

it's tonight at 7, going with the wife so, there'll be a least a bit of eye candy ;)

:) helps to be around beautiful women in life

Just done 10km in just under 35mins. Think I could of done a sub 30 if I didn't have to dodge people.

^ Boast post
[also, wow! very jealous, well done!]

Yoga was very very good, did it pretty much straight after my interval session (had a shower and a change between) but was a very nice mix of relaxing and intense concentration.

Will be going again next week I think

I run faster purely to receive adoration from the forum :)

That's crazy fast.

Haven't run today. I was sat in the car from 2 to 7pm due to the closure of A12.
I hope I will have time to catch up tomorrow.
Feel sluggish after pizza dinner replacement. Hate my life :-)

You should commute running.

But now Im having some serious pain in my right knee. Bastard body it giveth and it taketh away.

sub 30 10k????
this weekend, if time allows, I'm aiming for a sub 20 5k. I'll be super happy if I manage it.
I'll then jog the 5k back home.

My fastest 5K was 22:36, to fit a further 5K into the 7:24 required to hit a 30 minute 10K would be quite a challenge.

reckon I could prob manage a sub 40 minute 10k at the moment but seriously doubt that I will ever put enough speed training in to be able to run consistent 3 minute kms

I'm still dreaming of a sub-50 10k.

I reckon I could knock out a 48 though, given how comfortable a 24 minute 5k is.

I'm aiming for a 1:50 21.1k instead.

Just checking back through Garmin Connect I ran a 48:56 last July, so that should be well within your reach Tiswas.

That sucks but at least he's agreed to surgery.

Any advice on how to improve pace? I've always been a distance runner, but i've just started doing the Parkruns', mainly as a way to keep myself focused.

I'm pushing myself faster, but also pushing myself faster on my distance runs, so I'm still only managing about 0.5/1mph faster for 5k/3.1miles as for 12.5miles.

I guess it might be this thoug v

Learning how to run faster is done by running faster (even if that sounds like stating the obvious).

Given that you can't just go out and run your target distance at a much faster pace, you can instead run faster for a shorter distance. Factor in a rest / recovery period of a minute or two, then start again.

Rince, repeat, and your doing intervals.

Yep thats what I thought.

In other news, I have my first complaint about Nike Frees - after a year and a half - they need traction control. They've always been a bit iffy on mud, but today along the toe-path there was one bit where it felt like the comedy running-on-the-spot-on-ice routine. Not much fun :(

sounds good, hope the teacher was knowledegeable.

@hobo- 34 mins odd 10k- well in!

@Branwen- if the shoes are year and half old and you run regular they have already done more miles than they are manufactured for, let alone traction problems

^true. The time period was more to show that I am massively pleased with them, and obviously they are not deigned for mucking around in mud

thanks.

this time last year it I was doing 55min 10k's. Intervals are the trick. I simply run as hard as i can for as long as i can. When I feel like i can't go on any more i slow down to a slow jog until i feel better and then start sprinting of again. I repeat this for 10 miles.

Not necessarily – I used to do 10km in c.39m, but smashed my knee up a few years back and went to ultra instead. Did a 12km XC in 48m a few weeks back – that’s on no speed training in years. It’s still not Hobo fast, but faster than I thought possible without training ‘fast’.

Other people have told me they increased short distance speed only doing long-distance running, this is the first time I've seen it.

hmm. doing a hilly 10 miler sunday, do that regular in the forest all up but its a different prospect with road runners.
some say that the only way to get faster is to train with people who are faster and get up to their ability.
when the orienteering season finishes im going back to track riding and run training with what she calls 'pure runners' lol

If you train hard enough you'll be half decent at most things, think the point is that intervals, tempo running and hill reps are a more efficient way of doing it than going long!

Sure that's right, and I used to do a hell of a lot of that stuff to get sub-40. Never thought I'd manage it again post-injury, so was v surprised to be hitting that pace on long distance training alone.

My experience has been that base miles alone did nothing for my pace development, other than a slow improvement as my general fitness increased.

With intervals, my 10k time is now 3/4 of what it was a year ago.

5 km today.
I can already run longer periods without puking.

http://nikerunning.nike.com/nikeos/p...PLiAPP_fbk_map

Has anyone done any trail/offroad running? Im thinking of jumping on the central line to epping forest (or if anyone can recommend any other nearish foresty areas) to try it.

5.22 miles tonight

including getting lost in East Dulwich. Just trying out different loops really.

must spread rep - keep it up!

If you're not puking, you're not trying hard enough.

Hobo - offroad wherever and whenever you possibly can - much more fun and less chance of impact injury. Just stay away from races I'm in, you fast fucker.

^ +1

Love running off road, Cornish coastal paths are best but the path round the outside of Richmond park is an acceptable, much closer substitute!

i cant do it right now-but isnt there loads of good training clips on the yootube,? we learnt loads from watching shitloads of swimming ones on that thread.
bunch of dumb runners or what

obv never read anything ive posted...
youll get a good 10k circuit in at epping easy. start at the lodge and theres plenty room

I might have just asked Kids Company if I could run the BUPA 10k on their behalf......

I went for my first run in two weeks today and... there was no pain!!

Caution to the wind and I'm hoping to get 50 miles in this weekend followed by Pilgrims next weekend! :) If it flares up again I'll be off to the doc for a dose of cortisol (?) to tide me over until after the TP.

2nd 10k run in 2 days and my foot seems OK... not quite 100% but I think it's good enough to run on! :)

^ CSB!

Great news, hope it stays like that!

Pilgrims people won't let me in. Have to do some running on my own instead.

Anyone else doing South of England XC champs down in Brighton tomorrow?

^ thats a bit boring, you'd have thought some people will pull out last minute....

training this week has been really good, been told by my utmb'er friend i should add some recovery runs into my training so i did 3.5 miles and 7 miles on monday and friday respectively at a pace i don't care about just for the sheer pleasure of running, it's been an absolutely unbridled pleasure to be able to run what i know are utter junk miles.

We can run together in a couple of months when I build up my leg strengh :-) right now I'm too slow.
I was thinking about Epping Forest, because I have to drive my daughter to Woodford Green to school every day anyway. Just need to buy some trail specific shoes - the ones I have at the moment are not only road ones, but also white (the only colour left on sale).

Advice for a newbie HRM user.

I've just got my first HRM, a Polar FT4. I set it up with the default Max HR (220-age) and went for a very easy 10k run. My average HR was 85% of the Max HR and the Max HR on the run was 93% (on a short steep hill right at the end of the run). The average %age seems too high to me, and I definately wasn't that near max effort going up the hill. This suggests that the calculated Max HR of 171 is too low? I've heard that the formula values can be out by as much as 15% to 20% and that it's best to measure it yourself.

So ... what should my target average HR be as a %age of Max HR for easy runs just getting in the miles (for someone just starting to get back into running after a break of a few years? And, how do I measure my Max HR without paying for an expensive session in a gym with a trainer? Any advice would be welcome.

220-age is often too low. Get your max by doing a few hill reps and then totally smashing the last one. That, or racing. Basically, you'll find it eventually through use without needing a proper test if you go hard.

I easily go over 190 on an exercise bike. And I'm over 40.

HTFU carbo loaders!

http://sweatscience.com/how-many-car...muscle-stores/

http://www.theglobeandmail.com/life/...rticle2309458/

Easy going 19km run today in 83min, felt like I could keep going and enjoyed a faster second half. Feel a lot better than I did on Thursday eve, when I battled to run 8km at a 'recovery pace'. I think that swimming every morning is helping stretch out tired muscles.

Ran with a friend today who told me how he ran the 'last' 40km of the Comrades Ultra Marathon in South Africa using suppositories and was unaware that his small toes were curled up under the outside ball of his feet until after. He apparently peed blood for three days.

The closest I've come to using a 'substance' in a race is from when I was giving up cigarettes and I ran a marathon chewing copious amounts of nicorette gum, sugar free ones though, but still looked forward to every new reload of gum.

^^^^ and ^^^^^ thanks - looks like I need to start doing some hill reps then