Got something to say or just want fewer pesky ads? Join us... 😊

Register Log in

Official Running Thread



sjamesb3466

sjamesb3466

Well-known member
Jan 31, 2009
5,182
Leicester
Guinness Boy said:
1:50 should be very doable from there. My 10 mile PB is 1:21:06 and I've run 1:46 on a (later to be proved) slightly short course and 1:49 on one that was official. Great running btw. I love 10 mile races, am absolutely gutted Bright10 is no more.
Click to expand...

Yeah I agree, didn't think I could keep that pace up for 10 miles but managed it and I think I could have forced through another 5k. Good thing about the Leicester HM is that it's pretty flat so that should help me and [MENTION=13055]Ninja Elephant[/MENTION] (although he will be about 3/4 of the way round the full course when I drag my arse across the finish line!)
 




G

Greg Bobkin

Silver Seagull
May 22, 2012
14,848
Some top, top performances from the speed and distance folks over the weekend. I had an unbelievably (for me) even-paced half marathon this morning into Brighton, down West St (man, what a hole that place looked at 6:30am) and back along the front. Splits kept within the 8:26 and 8:37 for the 13.4 miles and an average of 8:32s – not long how much further I could've managed it. Keeping that going for 26.2 would be marvellous...

I also did my good deed for the day in helping an old couple who'd broken down on the corner of Old Shoreham Road by Hove Rec. Gave them a push and got them going – and got absolutely NOTHING in the way of a thanks. All the Doris told me was where they lived (Wilbury Villas) and how much they hoped they would make it home! I wish I hadn't bothered :lol:
 


B

big nuts

Well-known member
Jan 15, 2011
4,866
Hove
Ninja Elephant said:
[MENTION=18183]big nuts[/MENTION] raising the 10k bar in our personal battle this morning - the Arena 80 10k will be our next battle. :thumbsup:

7 x 5k repeats for me this morning - the intention being to run all 7 in under 25 minutes. The first 6 were fine, the final was less so. My performance dropped off significantly, but overall it was almost 22 miles which is a good training run. 4 weeks to the marathon itself - I'm pretty confident I'll be fine with the distance but I'm concerned about the pace target.

NAME 5K SB 5K PB SB AG 10K 10M HM M
Artie Fufkin 16:55 16:55 81.3% 35:47 1:17:00 2:44:37
Badger18:05 18:05 72.88% 38:04 1:22:572:56:33
Ninja Elephant 18:15 18:15 71.23% 39:00 1:07:57 1:27:43 3:10:49
Big Nuts 18:28 18:28 73.38% 38:11 1:05:38 1:27:42 3:15:59
Curious Orange 19:18 [/td]
[td]18:36 		72.88% 37:59 1:24:23.9 3:29:23
St Leonard's 19.46 19.44% 1:34:35
P's Harmonica 20:31 20:10 72.46% 43:03 1:33:56 3:27:19
Dazzer 20:35 19.57 72.79% 1:36 3:43:
Bad Ash20:4519:40 64.82%43:27 1:35:003:43:03
jimmygull20:5020:5049:19 4:04:32
Knocky 20:5417:45 76.08% 39:52 1:34:00 3:50:49
Ben Eltons Bro21:1221:1264.39%44:48 1:39:26 3:33:28
Simgull 21:25 20:21 70.58%42:45 1:11:46 1:38:14 3:44:28
CompleteBadger 21:31 19:3760.26% 41:25 1:17:11 1:30:58 3:29:52
GNT 21:34 20:20 77.09% 40:31 1:19:12 1:31:18 4:19:55
Soistes 21:51 21:51 75.36% 46:14 1:43:12 3:51:33
lostinlondon 22:00 22:00 61:14% 44.13
Greg Bobkin 22:15 20:54 61.8% 42: 1:13: 1:39:00 3:57:37
Anchorman 22:31 21:34 70.61% 46.25 1:41:38 3:55:00
Guinness Boy 22:3722:04 63.67% 46:50 01:21:06 1:49:06 4:00:06
Mr Blobby23:1723:1763.35% 48:54 1:20:05 1:47:44 4:13:22
sjamesb346623:4523:4552.56%51:59 2:02:06
Bob! 23:57 22:41 66.95% 45.391:16:42 1:44:21 3:53:35
HerrTubthumper24:0919:03 1:36:10 3:05:34
Notters 25:44 25:44 51.23%
Capricorn 16:57 36:55 1:23:20 3:21:11
Deletebeepbeep 18:05 1:23:48 3:01:55
Blue&WhiteSea 17:05 36:53 1:00:09 1:22:39
Mr Banana 19:28
SeafordbySea 20:02 46:10 1:29:21 1:37:48
Left Back 21:02 45:47 1:42:01
RInce'sPython22:2948:45 1:55:48
Pembury 18.58 39.08 1:33:02 3:19:
JoePrecious 19:44 46:19 1:24:08 1:38:13 4:04:30
m20gull 26:15 57:32 02:07:07 5:46:02
Nathan46:58 1:47:20 4:15:15
Jonny Rainbow41:43 1:12:40 3:24:38
Shippers 1:43:42

[
[/QUOTE

Sorry Ninja. Official time 38:10 now confirmed.

Just realised I ran a sub 19 last 5k. 19:15 first 5k 18:55 second.
Click to expand...
 


Ninja Elephant

Ninja Elephant

Doctor Elephant
Feb 16, 2009
18,855
NAME 5K SB 5K PB SB AG 10K 10M HM M
Artie Fufkin 16:55 16:55 81.3% 35:47 1:17:00 2:44:37
Badger18:05 18:05 72.88% 38:04 1:22:572:56:33
Ninja Elephant 18:15 18:15 71.23% 39:00 1:07:57 1:27:43 3:10:49
Big Nuts 18:28 18:28 73.38% 38:10 1:05:38 1:27:42 3:15:59
Curious Orange 19:18 [/td]
[td]18:36 		72.88% 37:59 1:24:23.9 3:29:23
St Leonard's 19.46 19.44% 1:34:35
P's Harmonica 20:31 20:10 72.46% 43:03 1:33:56 3:27:19
Dazzer 20:35 19.57 72.79% 1:36 3:43:
Bad Ash20:4519:40 64.82%43:27 1:35:003:43:03
jimmygull20:5020:5049:19 4:04:32
Knocky 20:5417:45 76.08% 39:52 1:34:00 3:50:49
Ben Eltons Bro21:1221:1264.39%44:48 1:39:26 3:33:28
Simgull 21:25 20:21 70.58%42:45 1:11:46 1:38:14 3:44:28
CompleteBadger 21:31 19:3760.26% 41:25 1:17:11 1:30:58 3:29:52
GNT 21:34 20:20 77.09% 40:31 1:19:12 1:31:18 4:19:55
Soistes 21:51 21:51 75.36% 46:14 1:43:12 3:51:33
lostinlondon 22:00 22:00 61:14% 44.13
Greg Bobkin 22:15 20:54 61.8% 42: 1:13: 1:39:00 3:57:37
Anchorman 22:31 21:34 70.61% 46.25 1:41:38 3:55:00
Guinness Boy 22:3722:04 63.67% 46:50 01:21:06 1:49:06 4:00:06
Mr Blobby23:1723:1763.35% 48:54 1:20:05 1:47:44 4:13:22
sjamesb346623:4523:4552.56%51:59 2:02:06
Bob! 23:57 22:41 66.95% 45.391:16:42 1:44:21 3:53:35
HerrTubthumper24:0919:03 1:36:10 3:05:34
Notters 25:44 25:44 51.23%
Capricorn 16:57 36:55 1:23:20 3:21:11
Deletebeepbeep 18:05 1:23:48 3:01:55
Blue&WhiteSea 17:05 36:53 1:00:09 1:22:39
Mr Banana 19:28
SeafordbySea 20:02 46:10 1:29:21 1:37:48
Left Back 21:02 45:47 1:42:01
RInce'sPython22:2948:45 1:55:48
Pembury 18.58 39.08 1:33:02 3:19:
JoePrecious 19:44 46:19 1:24:08 1:38:13 4:04:30
m20gull 26:15 57:32 02:07:07 5:46:02
Nathan46:58 1:47:20 4:15:15
Jonny Rainbow41:43 1:12:40 3:24:38
Shippers 1:43:42

[

Made the change for [MENTION=18183]big nuts[/MENTION] - raising the bar just ever so slightly higher. :bowdown: Looking forward to the annual 10k showdown in October - 2 weeks after the Leicester marathon so I should have recovered physically and have kept a level of fitness to really give you a run.

Anyone else getting in on the Arena 80ac 10k fun? [MENTION=15605]knocky1[/MENTION] [MENTION=24635]Greg Bobkin[/MENTION] [MENTION=1508]BenElton'sBrother[/MENTION] [MENTION=616]Guinness Boy[/MENTION] - looking at you boys specifically!
 


Guinness Boy

Guinness Boy

Tofu eating wokerati
Helpful Moderator
NSC Patron
Jul 23, 2003
34,172
Up and Coming Sunny Portslade
Ninja Elephant said:
NAME 5K SB 5K PB SB AG 10K 10M HM M
Artie Fufkin 16:55 16:55 81.3% 35:47 1:17:00 2:44:37
Badger18:05 18:05 72.88% 38:04 1:22:572:56:33
Ninja Elephant 18:15 18:15 71.23% 39:00 1:07:57 1:27:43 3:10:49
Big Nuts 18:28 18:28 73.38% 38:10 1:05:38 1:27:42 3:15:59
Curious Orange 19:18 [/td]
[td]18:36 		72.88% 37:59 1:24:23.9 3:29:23
St Leonard's 19.46 19.44% 1:34:35
P's Harmonica 20:31 20:10 72.46% 43:03 1:33:56 3:27:19
Dazzer 20:35 19.57 72.79% 1:36 3:43:
Bad Ash20:4519:40 64.82%43:27 1:35:003:43:03
jimmygull20:5020:5049:19 4:04:32
Knocky 20:5417:45 76.08% 39:52 1:34:00 3:50:49
Ben Eltons Bro21:1221:1264.39%44:48 1:39:26 3:33:28
Simgull 21:25 20:21 70.58%42:45 1:11:46 1:38:14 3:44:28
CompleteBadger 21:31 19:3760.26% 41:25 1:17:11 1:30:58 3:29:52
GNT 21:34 20:20 77.09% 40:31 1:19:12 1:31:18 4:19:55
Soistes 21:51 21:51 75.36% 46:14 1:43:12 3:51:33
lostinlondon 22:00 22:00 61:14% 44.13
Greg Bobkin 22:15 20:54 61.8% 42: 1:13: 1:39:00 3:57:37
Anchorman 22:31 21:34 70.61% 46.25 1:41:38 3:55:00
Guinness Boy 22:3722:04 63.67% 46:50 01:21:06 1:49:06 4:00:06
Mr Blobby23:1723:1763.35% 48:54 1:20:05 1:47:44 4:13:22
sjamesb346623:4523:4552.56%51:59 2:02:06
Bob! 23:57 22:41 66.95% 45.391:16:42 1:44:21 3:53:35
HerrTubthumper24:0919:03 1:36:10 3:05:34
Notters 25:44 25:44 51.23%
Capricorn 16:57 36:55 1:23:20 3:21:11
Deletebeepbeep 18:05 1:23:48 3:01:55
Blue&WhiteSea 17:05 36:53 1:00:09 1:22:39
Mr Banana 19:28
SeafordbySea 20:02 46:10 1:29:21 1:37:48
Left Back 21:02 45:47 1:42:01
RInce'sPython22:2948:45 1:55:48
Pembury 18.58 39.08 1:33:02 3:19:
JoePrecious 19:44 46:19 1:24:08 1:38:13 4:04:30
m20gull 26:15 57:32 02:07:07 5:46:02
Nathan46:58 1:47:20 4:15:15
Jonny Rainbow41:43 1:12:40 3:24:38
Shippers 1:43:42

[

Made the change for [MENTION=18183]big nuts[/MENTION] - raising the bar just ever so slightly higher. :bowdown: Looking forward to the annual 10k showdown in October - 2 weeks after the Leicester marathon so I should have recovered physically and have kept a level of fitness to really give you a run.

Anyone else getting in on the Arena 80ac 10k fun? [MENTION=15605]knocky1[/MENTION] [MENTION=24635]Greg Bobkin[/MENTION] [MENTION=1508]BenElton'sBrother[/MENTION] [MENTION=616]Guinness Boy[/MENTION] - looking at you boys specifically!
Click to expand...

Not for me this year. I will be yomping slowly up the downs in preparation for Beachy. I strongly suspect my next road 10k will be Phoenix next year!
 




sjamesb3466

sjamesb3466

Well-known member
Jan 31, 2009
5,182
Leicester
Ninja Elephant said:
Great hustle, it's always good to pleasantly surprise yourself! Let us know the Chip Time and I'll add it into the table, ready to update the Half Marathon time as well. :thumbsup:
Click to expand...

Chip time 1:21:12 so I robbed myself of a second!

Joining my local running club tomorrow, looking forward to running with other people once a week and also trying some of the speed training on the track over the winter.
 


K

knocky1

Well-known member
Jan 20, 2010
12,968
Guinness Boy said:
Not for me this year. I will be yomping slowly up the downs in preparation for Beachy. I strongly suspect my next road 10k will be Phoenix next year!
Click to expand...

Not me. Club members all volunteer to Marshall and I ran it last year, so wouldn’t go down well with the management. I’ll be eating garlic in Transylvania anyway.
 


Ninja Elephant

Ninja Elephant

Doctor Elephant
Feb 16, 2009
18,855
Aaaaaaaaand, here comes a 10 mile PB for [MENTION=12929]sjamesb3466[/MENTION] :thumbsup:

NAME 5K SB 5K PB SB AG 10K 10M HM M
Artie Fufkin 16:55 16:55 81.3% 35:47 1:17:00 2:44:37
Badger18:05 18:05 72.88% 38:04 1:22:572:56:33
Ninja Elephant 18:15 18:15 71.23% 39:00 1:07:57 1:27:43 3:10:49
Big Nuts 18:28 18:28 73.38% 38:10 1:05:38 1:27:42 3:15:59
Curious Orange 19:18 [/td]
[td]18:36 		72.88% 37:59 1:24:23.9 3:29:23
St Leonard's 19.46 19.44% 1:34:35
P's Harmonica 20:31 20:10 72.46% 43:03 1:33:56 3:27:19
Dazzer 20:35 19.57 72.79% 1:36 3:43:
Bad Ash20:4519:40 64.82%43:27 1:35:003:43:03
jimmygull20:5020:5049:19 4:04:32
Knocky 20:5417:45 76.08% 39:52 1:34:00 3:50:49
Ben Eltons Bro21:1221:1264.39%44:48 1:39:26 3:33:28
Simgull 21:25 20:21 70.58%42:45 1:11:46 1:38:14 3:44:28
CompleteBadger 21:31 19:3760.26% 41:25 1:17:11 1:30:58 3:29:52
GNT 21:34 20:20 77.09% 40:31 1:19:12 1:31:18 4:19:55
Soistes 21:51 21:51 75.36% 46:14 1:43:12 3:51:33
lostinlondon 22:00 22:00 61:14% 44.13
Greg Bobkin 22:15 20:54 61.8% 42: 1:13: 1:39:00 3:57:37
Anchorman 22:31 21:34 70.61% 46.25 1:41:38 3:55:00
Guinness Boy 22:3722:04 63.67% 46:50 01:21:06 1:49:06 4:00:06
Mr Blobby23:1723:1763.35% 48:54 1:20:05 1:47:44 4:13:22
sjamesb346623:4523:4552.56%51:591:21:12 2:02:06
Bob! 23:57 22:41 66.95% 45.391:16:42 1:44:21 3:53:35
HerrTubthumper24:0919:03 1:36:10 3:05:34
Notters 25:44 25:44 51.23%
Capricorn 16:57 36:55 1:23:20 3:21:11
Deletebeepbeep 18:05 1:23:48 3:01:55
Blue&WhiteSea 17:05 36:53 1:00:09 1:22:39
Mr Banana 19:28
SeafordbySea 20:02 46:10 1:29:21 1:37:48
Left Back 21:02 45:47 1:42:01
RInce'sPython22:2948:45 1:55:48
Pembury 18.58 39.08 1:33:02 3:19:
JoePrecious 19:44 46:19 1:24:08 1:38:13 4:04:30
m20gull 26:15 57:32 02:07:07 5:46:02
Nathan46:58 1:47:20 4:15:15
Jonny Rainbow41:43 1:12:40 3:24:38
Shippers 1:43:42

[
 




sjamesb3466

sjamesb3466

Well-known member
Jan 31, 2009
5,182
Leicester
Ninja Elephant said:
Aaaaaaaaand, here comes a 10 mile PB for [MENTION=12929]sjamesb3466[/MENTION] :thumbsup:

NAME 5K SB 5K PB SB AG 10K 10M HM M
Artie Fufkin 16:55 16:55 81.3% 35:47 1:17:00 2:44:37
Badger18:05 18:05 72.88% 38:04 1:22:572:56:33
Ninja Elephant 18:15 18:15 71.23% 39:00 1:07:57 1:27:43 3:10:49
Big Nuts 18:28 18:28 73.38% 38:10 1:05:38 1:27:42 3:15:59
Curious Orange 19:18 [/td]
[td]18:36 		72.88% 37:59 1:24:23.9 3:29:23
St Leonard's 19.46 19.44% 1:34:35
P's Harmonica 20:31 20:10 72.46% 43:03 1:33:56 3:27:19
Dazzer 20:35 19.57 72.79% 1:36 3:43:
Bad Ash20:4519:40 64.82%43:27 1:35:003:43:03
jimmygull20:5020:5049:19 4:04:32
Knocky 20:5417:45 76.08% 39:52 1:34:00 3:50:49
Ben Eltons Bro21:1221:1264.39%44:48 1:39:26 3:33:28
Simgull 21:25 20:21 70.58%42:45 1:11:46 1:38:14 3:44:28
CompleteBadger 21:31 19:3760.26% 41:25 1:17:11 1:30:58 3:29:52
GNT 21:34 20:20 77.09% 40:31 1:19:12 1:31:18 4:19:55
Soistes 21:51 21:51 75.36% 46:14 1:43:12 3:51:33
lostinlondon 22:00 22:00 61:14% 44.13
Greg Bobkin 22:15 20:54 61.8% 42: 1:13: 1:39:00 3:57:37
Anchorman 22:31 21:34 70.61% 46.25 1:41:38 3:55:00
Guinness Boy 22:3722:04 63.67% 46:50 01:21:06 1:49:06 4:00:06
Mr Blobby23:1723:1763.35% 48:54 1:20:05 1:47:44 4:13:22
sjamesb346623:4523:4552.56%51:591:21:12 2:02:06
Bob! 23:57 22:41 66.95% 45.391:16:42 1:44:21 3:53:35
HerrTubthumper24:0919:03 1:36:10 3:05:34
Notters 25:44 25:44 51.23%
Capricorn 16:57 36:55 1:23:20 3:21:11
Deletebeepbeep 18:05 1:23:48 3:01:55
Blue&WhiteSea 17:05 36:53 1:00:09 1:22:39
Mr Banana 19:28
SeafordbySea 20:02 46:10 1:29:21 1:37:48
Left Back 21:02 45:47 1:42:01
RInce'sPython22:2948:45 1:55:48
Pembury 18.58 39.08 1:33:02 3:19:
JoePrecious 19:44 46:19 1:24:08 1:38:13 4:04:30
m20gull 26:15 57:32 02:07:07 5:46:02
Nathan46:58 1:47:20 4:15:15
Jonny Rainbow41:43 1:12:40 3:24:38
Shippers 1:43:42

[
Click to expand...

Haha, thanks Ninja. Never has so much attention been given to such average running but I appreciate the support from all!
 


Ninja Elephant

Ninja Elephant

Doctor Elephant
Feb 16, 2009
18,855
sjamesb3466 said:
Haha, thanks Ninja. Never has so much attention been given to such average running but I appreciate the support from all!
Click to expand...

I was talking to people at work today about my 5k time from saturday. None of them are on Strava, so none of them see the session runs during the week. They might keep an eye on the parkrun profile so they see 3 consecutive sub-19 finishes, 7 sub-20 finishes in succession as well and of course I'm really pleased with that performance over a number of weeks. But I've run 50 miles per week in each of them, with a sprint session on a tuesday and a long run at a higher than casual tempo on a thursday.

What they haven't seen, of course, is what the people in this thread have seen over the course of the last 4/5 years since I started running frequently. When I started, I was running 32 minutes for a 5k. I couldn't do a 5k without stopping for a nice walk in the middle. Mine isn't a story of immediate success - I've worked hard over a number of years to build up my fitness and then to maintain a level. I really think that this thread has helped massively with that - I've found a rival in [MENTION=18183]big nuts[/MENTION] but like minded souls of all kinds, including plenty of folks who kick my times all over the place.

Including, by the way, the absolute gaffer - [MENTION=15605]knocky1[/MENTION]. I will catch his 5k PB at some point, I've made him that promise. :thumbsup:
 


Bry Nylon

Bry Nylon

Test your smoke alarm
Helpful Moderator
Jul 21, 2003
19,848
Playing snooker
I've been running 5K a few times a week (on tarmac) for a while now with no noticable ill-effects.

But last evening - in a stupid attempt to better a time I set the previous evening - I reckon I must have overdone it, to the point where my knees where so stiff and sore I could hardly get down the stairs this morning. They have eased up considerably now, and I wen to the gym and did 30 minutes on the rower tonight as I obviously won't be running again for some days.

I was really pushing for the final 2.5K and reckon I was 'over-striding' badly. Any good remedies for runners knee out there, or is it just a question of time and rest :down:
 




S

soistes

Well-known member
Sep 12, 2012
2,643
Brighton
Bry Nylon said:
I was really pushing for the final 2.5K and reckon I was 'over-striding' badly. Any good remedies for runners knee out there, or is it just a question of time and rest :down:
Click to expand...

Might be worth getting it looked at, in case there's an underlying structural problem/weakness of some sort. There are many potential causes. https://www.healthline.com/health/runners-knee
Otherwise time and rest sounds about right.
However, if it came on as a result of your attempts to speed up, the over-striding could well have been behind it, as that certainly puts extra pressure on the knees. When you get back to running, perhaps worth doing some drills involving short phases in your runs where you speed up as much as you can, without lengthening your stride, i.e. by increasing your cadence. Lots of running coaches recommend cadence work for increased speed, and if your typical cadence is currently below 180 pm or so, you would have plenty of scope to increase it.
https://www.kinetic-revolution.com/running-cadence/
https://www.active.com/running/articles/how-to-improve-your-running-cadence
 


Bozza

Bozza

You can change this
Helpful Moderator
Jul 4, 2003
55,736
Back in Sussex
A rare visit from me...

I'm still running here and there. Highlights include...

1. Running my first "race". I've not run a single event, race, Park Run or similar ever. On our recent holiday we visited Castaway Cay, Disney's private island in the Bahamas where they run the Castaway Cay 5k. My partner wanted to run it so I did it with her. She doesn't run, so I stayed with her. Even at 9:00am-ish, it was pretty toasty. She managed to keep going for the full 5km without stopping to wak, which was a great effort, and I'm glad I ran it with her, although I'll confess to having some nagging "I'd like to have a go at competing with others" thoughts at times!

2. Last night I ran my first 10km since April 2017. It was my birthday and I'd had a pretty rubbish day going to and from Tunbridge Wells with trains ****ery on the way back, heading straight to a school trustees AGM when I finally made it back to Worthing. I left home before 6am (unheard of for me) and got back in after 9:30pm. I felt like I'd been cooped up all day and wanted some fresh air, so I laced up some running shoes and headed out. I didn't have any particular aim or distance in mind, I just wanted some head-clearing outdoors time.

I ran 6.5 miles, so a shade over 10km, averaging 8:17 miles. Not speedy by any stretch of the imagination, but given my lack of running for two years and only a few runs since I've tentatively been testing my knee out, I feel quite pleased with that.

My addictive personality has me itching to get out the door now and enjoy a run in the sun, but I need to keep taking it easy.
 


dazzer6666

dazzer6666

Well-known member
NSC Patron
Mar 27, 2013
52,459
Burgess Hill
soistes said:
Might be worth getting it looked at, in case there's an underlying structural problem/weakness of some sort. There are many potential causes. https://www.healthline.com/health/runners-knee
Otherwise time and rest sounds about right.
However, if it came on as a result of your attempts to speed up, the over-striding could well have been behind it, as that certainly puts extra pressure on the knees. When you get back to running, perhaps worth doing some drills involving short phases in your runs where you speed up as much as you can, without lengthening your stride, i.e. by increasing your cadence. Lots of running coaches recommend cadence work for increased speed, and if your typical cadence is currently below 180 pm or so, you would have plenty of scope to increase it.
https://www.kinetic-revolution.com/running-cadence/
https://www.active.com/running/articles/how-to-improve-your-running-cadence
Click to expand...

Seconded.......if it hurts for more than a few days get it looked at, 'runners knee' is a bit like 'a virus' in that it could be a multitude of things. I recently had a slight knee niggle, turns out it was a small knot in my glute..............without having a physio look at it I'd have 'run through it, and probably made it 20x worse.

I happened on Chi Running several years ago (saw a book on it when dossing around at the airport). All made sense so I booked myself into a one day workshop - some mumbo-jumbo involved but essentially it's all about running with a high cadence with your centre of gravity ahead of (rather than over) your knees, thereby reducing stress on the joints and being far more relaxed. It 100% works.

https://www.chirunning.com/
 




Curious Orange

Curious Orange

Punxsatawney Phil
Jul 5, 2003
9,957
On NSC for over two decades...
Ninja Elephant said:
5k PB smashed this morning. :albion2:

18:15 at Hove Promenade, awaiting official confirmation but no doubt about it, a PB for the first time since 23rd September 2017. I didn't feel too confident about getting a PB going in - I could get myself going in the warm up and felt heavy in the first KM but ran it in 3:29. 2nd KM was 3:40, then 3:42, 3:45 and finally 3:35. In miles, it was 5:44, 5:57, 5:57 and the final 0.1 in 5:12 pace. I'm feeling good for the Christmas Day sub-18 attempt but a lot can happen between now and then... namely the Leicester marathon!
Click to expand...

Only just caught up with this little snippet. Really well done, I won't be getting close to that now my kids have their own Saturday morning sports to get in the way of me even trying. Now go and get a sub-38 10k :wink:
 


BenElton'sBrother

BenElton'sBrother

Well-known member
Nov 30, 2003
689
Hove
Late update from my weekends running.

I was over in Northern Ireland for a long weekend, decided to take in Falls Park in Belfast. Two and a half laps on tarmac so I didn't feel as I was too far away from Hove Park!

The course was though a little hilly, with a lovely view of a mountain in the near distance as you went up one of the slopes, there were plenty of downhills to compensate thankfully and a time of 23.47 brought me home 11th. A lovely friendly bunch both pre and post race, they provide free hot/cold drinks at the end along with biscuits and cake - would have been rude not to join in!

Hopefully my recent niggles are behind me and I can start to look at getting the longer miles back into my legs, just about in 5K condition, not sure about a 10K, but what's this Arena 80ac 10k all about?
 




Bry Nylon

Bry Nylon

Test your smoke alarm
Helpful Moderator
Jul 21, 2003
19,848
Playing snooker
soistes said:
Might be worth getting it looked at, in case there's an underlying structural problem/weakness of some sort. There are many potential causes. https://www.healthline.com/health/runners-knee
Otherwise time and rest sounds about right.
However, if it came on as a result of your attempts to speed up, the over-striding could well have been behind it, as that certainly puts extra pressure on the knees. When you get back to running, perhaps worth doing some drills involving short phases in your runs where you speed up as much as you can, without lengthening your stride, i.e. by increasing your cadence. Lots of running coaches recommend cadence work for increased speed, and if your typical cadence is currently below 180 pm or so, you would have plenty of scope to increase it.
https://www.kinetic-revolution.com/running-cadence/
https://www.active.com/running/articles/how-to-improve-your-running-cadence
Click to expand...

dazzer6666 said:
Seconded.......if it hurts for more than a few days get it looked at, 'runners knee' is a bit like 'a virus' in that it could be a multitude of things. I recently had a slight knee niggle, turns out it was a small knot in my glute..............without having a physio look at it I'd have 'run through it, and probably made it 20x worse.

I happened on Chi Running several years ago (saw a book on it when dossing around at the airport). All made sense so I booked myself into a one day workshop - some mumbo-jumbo involved but essentially it's all about running with a high cadence with your centre of gravity ahead of (rather than over) your knees, thereby reducing stress on the joints and being far more relaxed. It 100% works.

https://www.chirunning.com/
Click to expand...

Thanks chaps.

Pain has eased off to almost 0% in right knee but left knee still a bit sore. Have substitued running with a 3 mile walk at lunchtimes and then an hour on the rowing machine after work for the time being, followed by 20 minutes of stretches. Going to give it a light try out Friday night and hope all stiffness has gone. Will definately be adding in more 'rest' days in future. I've been lucky to never really pick up an injury before and am finding it massively frustrating.
 




Ninja Elephant

Ninja Elephant

Doctor Elephant
Feb 16, 2009
18,855
Walking is crucial I think - it's far less impact and it gets the joints moving. I've been trying to get more walking into my training routines generally, finding the time is the challenge but if you're feeling stiff and sore, it's the best option. That, and swimming! I've become very lazy of a morning again, so I've not done as much swimming as I needed to in this training block - I think I'm going to feel it come the race day, but you can only do what you can do.

Not overly looking forward to the 7 mile recovery run today, based on the current weather. :down:
 


dazzer6666

dazzer6666

Well-known member
NSC Patron
Mar 27, 2013
52,459
Burgess Hill
Ninja Elephant said:
Walking is crucial I think - it's far less impact and it gets the joints moving. I've been trying to get more walking into my training routines generally, finding the time is the challenge but if you're feeling stiff and sore, it's the best option. That, and swimming! I've become very lazy of a morning again, so I've not done as much swimming as I needed to in this training block - I think I'm going to feel it come the race day, but you can only do what you can do.

Not overly looking forward to the 7 mile recovery run today, based on the current weather. :down:
Click to expand...

I often walk as an integral part of my longer runs - particularly when offroad (which in itself is a massive help in terms of recover time, strengthening and injury avoidance). If you’re in any doubt, compare how you feel 1-2 days after a longer road race to the equivalent time on feet or distance on a trail race. It’s enormous.
 


You must log in or register to reply here.

Share this page

Albion and Premier League latest from Sky Sports


Top
Link Here