The Fretboard Running Thread 2023

RedRabbit · January 2023

I've fallen behind a bit with c25k but managed to get off my ass and do w4d1 last night. It wasn't particularly difficult but it just seemed to drag - guess I wasn't really in the mood for it but at least it's done.

Going to do day 2 tonight and 3 on Sunday so I can try and get back on track and start week 5 on Monday.

26.2 · January 2023

First long run of the year for me- 27K today. Did it at very relaxed pace 5.45 per km and it was a breeze. Did it straight off the bat - not even a bog stop!!

Bidley · January 2023

Great work everybody!

12 miles today. Felt good at 5:28min/km so I think I'm getting my mojo back - I put it down to the beetroot powder. The stuff is magic. But my old shoes have got to go, my knees are getting sore!

I have a quandary and therefore a question for the marathoners - I'm following the FIRST training plan rigidly thus far, but I'm signed up to Cambridge Half which happens to land on the same week as my longest run of 20 miles. What do I do?

I ain't missing CHM, and I don't think I'll get the same benefit if I do another 7 miles separately that weekend. Do I shift the 20miler to the week before or week after? I can't really skip it because I've never run that far before.

djspecialist · January 2023

Bidley said:

Great work everybody!

12 miles today. Felt good at 5:28min/km so I think I'm getting my mojo back - I put it down to the beetroot powder. The stuff is magic. But my old shoes have got to go, my knees are getting sore!

I have a quandary and therefore a question for the marathoners - I'm following the FIRST training plan rigidly thus far, but I'm signed up to Cambridge Half which happens to land on the same week as my longest run of 20 miles. What do I do?

I ain't missing CHM, and I don't think I'll get the same benefit if I do another 7 miles separately that weekend. Do I shift the 20miler to the week before or week after? I can't really skip it because I've never run that far before.

I was having similar dilemmas last year: booked for CHM on 6 March 2022, then Manchester Marathon on 3 April. I ended up doing my longest training run (34km) a week before CHM (27 Feb). In the weeks between the two events, I was worrying about a knee problem, so I only did 4 runs in total (longest 15km). Despite the knee still not being 100% on the day, I managed to hit my goals at the marathon.

When is your marathon? I'd say if it's more than a month after CHM, you could do your long run between the two, but if it's less I'd be inclined to do it beforehand.

stevebrum · January 2023

@bidley what are your intentions for the half? Run it close to your best or in line with the FIRST pace for Key Run 3 that week?

d8m · January 2023

Hilly 10.5 miles for me this afternoon. Diligently checking my watch to keep myself out of Zone 5 and on the whole a success.

On track for a 70 mile month for January so pleased.

It would be interesting come end of the month if we added up everyone’s monthly totals to see how far we have collectively moved.

Bidley · January 2023

@djspecialist @stevebrum Brighton is exactly 4 weeks after Cambridge half. Key Run 3 the week before is 10 miles, and after is 13. Might make sense to do it after? I don't really want to knobble my taper either.

I'd like to have a good crack at my PB at Cambridge. I rarely get to run a flat course on road!

stevebrum · January 2023

In that case. I’d look at doing 20 instead of 18 on week 6 (if you want to have that mental challenge in the bank) and maybe do 15 on week 3 after the marathon instead of the planned 13.

Just checked my data and my half was at a different stage of the FIRST plan - but I ran for the PB.

I did manage a 15 miler the weekend after. Although I missed out the speed and tempo runs in the week after - swapping them for 2 extra rowing days and a steady 5 miler.

Bidley · January 2023

Sounds like a good idea. I might do 12 on week 5 rather than 10 depending on how I feel. I think that 20 miler will be really important for me to figure out strategy and gels.

Speaking of nutrition, what do you take with you for a marathon? I seem to cope well with a gel every 5-6 miles but any more than 3 and I start to dehydrate a little.

stevebrum · January 2023

Week 5 is 13 miles in my plan?

Yeah gels every 6 miles works for me - and a handful of jelly beans. I think I took one at 24 miles but at that point it’s probably more of a comfort than really getting in your system and doing anything. Maybe 6,12, 17 and 22 would work better.

Not had a dehydration issue though - do you take them with plenty of water?

Just remembered as well for the second marathon I took a protein shot. I can’t remember when I took it - maybe around mile 20.

I lost my jelly beans that day - the lady in the crowd with the massive box of jelly babies though was my hero!

Routine (at least 2 hours before start) 1 glass of water, 1 coffee, 1 croissant and 1 protein flapjack.

Bidley · January 2023

It's 10 on the one I'm following but perhaps that's just because it's babby's first marathon plan. I think that's a little low though.

I don't take them with water no, I only bring water on runs if it's hot. The SiS ones say you don't need water!

The idea of eating before a marathon puts me on edge - I don't want to be stopping for a shit midway through and I just know that would happen to me!

Bod · January 2023

My running has suffered a setback. I worked all day from the sofa a couple of weeks ago and, as a result, I ended up with back pain that's been present since and I can't run. I think it's sciatic.

Also, potentially more serious, something in my right calf went ping yesterday when walking and it's quite painful. I'm now hobbling. Pretty gutted to be honest. Having only started running on Xmas Eve, I'm missing it.

Benm39 · January 2023

Wow you guys are speedy! My runs are a far slower pace, though hopefully that will pick up a bit when I start training programme properly in a couple of weeks.

First event for us this year is Hampshire Hoppit in June.

Nutrition, I eat quite a lot (maybe cos there's lots of hills on our event routes) and last year liked using a mixture of Tailwind and these guava paste blocks

https://xmiles.co.uk/products/lucho-dillitos-bars-trial-packs?_kx=s9TIy9ORgvEa8JxodzCwkccq6gfgZtDv1M3X_a-qerGgQ46Ij3v8qssq7CL81e-j.Xd2hYn

I also make some homemade pinole/ energy ball type snacks and usually have something about every 4 miles or so.

Beetroot powder sounds interesting - would love to know more.

roundthebend · January 2023

I've had a corn on the sole of my foot since September. I noticed it when it was tiny because it was unusually painful at certain moments. It grew to a normal size and continues to be sore if I put prolonged pressure on it then release.

I can still run and walk, it's just very uncomfortable if I tread on a stone or land at the wrong angle.

So, I'm thinking of having it removed. But read that recovery can take weeks. Sometimes not even able to wear shoes for a week. No running.

Anybody experience of corn removal?

Benm39 · January 2023

Bod said:

My running has suffered a setback. I worked all day from the sofa a couple of weeks ago and, as a result, I ended up with back pain that's been present since and I can't run. I think it's sciatic.

Also, potentially more serious, something in my right calf went ping yesterday when walking and it's quite painful. I'm now hobbling. Pretty gutted to be honest. Having only started running on Xmas Eve, I'm missing it.

Ouch, that sounds painful. Frustrating though it is, it's important to give yourself time to heal in order to avoid much longer term injury.

Possibly worth seeing a sports physio or sports masseuse if the calf twinge is muscular.

We've found foam rolling and a theragun massage gun can work wonders on getting knots out of tired muscles but worth seeing a specialist or GP first just to make sure it isn't an injury that requires more involved treatment... otherwise the usual Rest Ice Compression Elevation etc...

Hope you're feeling better soon and enjoying being back out there.

Bidley · January 2023

Benm39 said:

Beetroot powder sounds interesting - would love to know more.

Beetroot has been an absolute wonder for me. I use powder because I can just dump it in my daily protein shake, but the juice/shots work just as well. You can get capsules but I've found they don't work.

There's more info on the internet, but they're full of nitrates that increase bloodflow to the muscles, which increases efficiency and lowers perceived effort. Basically you'll be able to run faster, longer and feel fresher. I thought this would be one of those things that you wouldn't see any noticable benefit, or if you did it would be so minor it would be imperceptible, but that's not the case for me. It's night and day. My resting heart rate goes down by around 5bpm too. Also great for lowering blood pressure!

So yeah it's basically magic.

Bidley · January 2023

Bod said:

My running has suffered a setback. I worked all day from the sofa a couple of weeks ago and, as a result, I ended up with back pain that's been present since and I can't run. I think it's sciatic.

Also, potentially more serious, something in my right calf went ping yesterday when walking and it's quite painful. I'm now hobbling. Pretty gutted to be honest. Having only started running on Xmas Eve, I'm missing it.

Missing it is a great sign, but like Benm39 says it's important to listen to your body. I'm not a doctor or anyone with any kind of medical training, but rest for a couple of days and see how you feel. When you start running it's a big strain on your body and it will complain to start with!

roundthebend said:

I've had a corn on the sole of my foot since September. I noticed it when it was tiny because it was unusually painful at certain moments. It grew to a normal size and continues to be sore if I put prolonged pressure on it then release.

I can still run and walk, it's just very uncomfortable if I tread on a stone or land at the wrong angle.

So, I'm thinking of having it removed. But read that recovery can take weeks. Sometimes not even able to wear shoes for a week. No running.

Anybody experience of corn removal?

I don't have any as bad as that, but I have loads (probably about 10 on each foot) of tiny ones on the soles of my feet. I only feel them if I walk around barefoot and step on something. When they start to get too painful I whip them off with this shaver thingy I bought off Amazon which keeps them away for a few weeks.

Benm39 · January 2023

Bidley said:

Benm39 said:

Beetroot powder sounds interesting - would love to know more.

Beetroot has been an absolute wonder for me. I use powder because I can just dump it in my daily protein shake, but the juice/shots work just as well. You can get capsules but I've found they don't work.

There's more info on the internet, but they're full of nitrates that increase bloodflow to the muscles, which increases efficiency and lowers perceived effort. Basically you'll be able to run faster, longer and feel fresher. I thought this would be one of those things that you wouldn't see any noticable benefit, or if you did it would be so minor it would be imperceptible, but that's not the case for me. It's night and day. My resting heart rate goes down by around 5bpm too. Also great for lowering blood pressure!

So yeah it's basically magic.

Cheers, I shall investigate!

@Bidley any recommendation as to which beet powder you use... looks like lots to choose from and a wide price range

axisus · January 2023

I'm coming up to week 10 of a hamstring injury that just refuses to heal. It's depressing, my running has to be very limited these days but it's so frustrating that I can't even do that.

Bidley · January 2023

@Benm39 I've used this for the past year, a teaspoon a day.

https://amzn.eu/d/32Gme19

stevebrum · January 2023

Bidley said:

It's 10 on the one I'm following but perhaps that's just because it's babby's first marathon plan. I think that's a little low though.

I don't take them with water no, I only bring water on runs if it's hot. The SiS ones say you don't need water!

The idea of eating before a marathon puts me on edge - I don't want to be stopping for a shit midway through and I just know that would happen to me!

Here’s the page in my book for comparison. It’s the novice plan.

Ignore the changes to mileage that was my tweak for the second one.

I’d definitely look at taking water with your gels I’m convinced that’s causing the dehydration. Everything be ever read says take em with water.

In a race you’d get water from the stations - in training you could just take a small soft flask to help wash them down.

Yeah eating before worries me! But i think I need it. Not sure I could do it on a completely empty tank.

Good tip on the beetroot powder as well. Might get some…

russpm · January 2023

Bidley said:

It's 10 on the one I'm following but perhaps that's just because it's babby's first marathon plan. I think that's a little low though.

I don't take them with water no, I only bring water on runs if it's hot. The SiS ones say you don't need water!

The idea of eating before a marathon puts me on edge - I don't want to be stopping for a shit midway through and I just know that would happen to me!

I always pop an Imodium before a marathon

Bidley · January 2023

Thanks @stevebrum there are loads on the internet that seem to be variations on a theme. Do you have a link to that book?

Imodium is a great shout @russpm ;

stevebrum · January 2023

Bidley said:

Thanks @stevebrum there are loads on the internet that seem to be variations on a theme. Do you have a link to that book?

Imodium is a great shout @russpm ;

This one: Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program: Become a Faster, Stronger Runner ... Revolutionary 3-Run-A-Week Training Program https://amzn.eu/d/bhLepyO

RedRabbit · January 2023

Just done w5d1 of c25k. I missed a day last week and was going to try playing catch up but decided to skip the missed day when I saw that week 5 starts off pretty tame.

Quick question though - I live in a very hilly area so I've been doing c25k on a cheap treadmill I bought years ago when I first started. I've often thought that both the speed and distance readings on the treadmill were pretty inaccurate but I thought it might just be wishful thinking that I was running faster and further than the treadmill said. This thought is backed up by my Garmin watch but this seems to be overestimating how fast I'm running. I suspect the answer is somewhere in between but I've no idea which is likely to be more accurate. Any ideas?

To try and tackle this I bought a tracker that clips on to my trainers buts calibrated to the treadmill so doesn't really give me any more insight than the treadmill readings do.

I know at the moment the most important thing is I just keep up with the program at a pace I'm comfortable with (which I will do regardless) but I like figures and stats and it bugs me when they aren't accurate.

MrTee · January 2023

Pretty happy having logged 72 miles for January, especially considering I've only been out twice in the last fortnight!!!

d8m · January 2023

4 miles for me again tonight bringing me to 70 for the month.

Ran the same 4 mile loop on new years day at 8:25 min mile average pace and it was an effort. Today I averaged 8:18 and it was a lot more comfortable.

Well done on a good months running everyone. Now onto February!

djspecialist · January 2023

January total: 124km (12 runs)

Highlights: new PBs for 5km, 10km

Finished off the month with a short interval run this morning: 5 x (2min @ 4:20/km, 2min rest)

Onwards to February!

russpm · January 2023

d8m said:

4 miles for me again tonight bringing me to 70 for the month.

Ran the same 4 mile loop on new years day at 8:25 min mile average pace and it was an effort. Today I averaged 8:18 and it was a lot more comfortable.

Well done on a good months running everyone. Now onto February!

We’ve one day left of January yet!

26.2 · January 2023

Yes to Imodium - always essential before a marathon!

I’ll have another read of the 3-run a week info. I tried that plan once, but it didn’t really work for me - I felt short on miles all the time.

Anyway good work in January everyone! My summary is:

Distance 213K (133 miles), 19 runs. 3 halves and a 27K. One park run and a club 4 mile.

I’m starting to feel that lack of snap in the tempo runs that always comes after the long runs get substantial. Looking to do a couple of park runs in Feb as additional runs to force me to go faster.

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