Running thread

Originals said:
This Maffetdone training how does it work then?

It's 180- my age so 151. Do I have to keep it under 151 HR?
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Phil Maffetone's method is great and is based on real science. It makes the difference for a lot of people. I would definitely suggest sticking with it; I've only really heard of positive experiences with it. The mantra 'Train slow to race fast' is a good one to live by. About 80% of mileage at a slow, 'conversational' pace is the general guidance.

However, I can not stress enough that all of these formulas where you subtract your age from some number or other to get your HR are absolute garbage and should be avoided. Age is NOT the main factor that should guide your running pace; this method of using one factor is too simplistic.

If you properly work out your max. and resting HRs, you are likely to find that they are way off what these formulas tell you. I actually get quite annoyed about it because there are loads of people out there potentially doing themselves damage by running in dangerous HR zones based on this advice.

We've discussed it quite a lot on this thread so it's probably worth a read; also, there are countless articles on the web where you can find out about calculating more accurate resting and max. heart rates.

If you're still unsure, I think that the aforementioned 'conversational' pace is a much, much better approach than nonsensical formulas that are very easily disproven.
 
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We all have bad runs, right?

The last couple of weeks have taken the shape of a sort of enforced taper so I thought I would take advantage and test out my target half marathon pace. However, it soon became apparent that I don’t always learn from past experiences / what I’ve read / the advice I pass on to other people. Namely:
  • Racing in warm weather simply doesn’t work for me. I was feeling great and running comfortably at target pace this morning… until the wheels abruptly fell off only 5 miles in. It was only about 20 degrees but that is easily enough to make a significant difference. In 2018 (London) and 2019 (a local event) I had two difficult marathon experiences where the temperature was a decisive factor – I need to learn from that;
  • Carb depletion is bullshit. Also, stuffing your face with pasta the night before doesn’t count as carb loading! Proper carb loading takes a few days;
  • At the same time, I must remember to not be full up when running. I have made this mistake many times but don’t seem to learn from it. I need to remember that effective carb loading is the way to fuel the liver and muscles; last-minute eating is not;
  • More water; less Lucozade Sport! LS always makes me feel sickly and sticky so I should have a lot less of it; I crave water instead. Electrolytes and sugar can come from gels and dates etc.
So after burning out so quickly today, I decided to Jeff (for the first time ever, in 20+ years of running) the rest of the way (a further 12.something miles on top of the fast 5) – and even that was painful. We all have bad runs, right? Well this may have been my worst ever. BUT I don’t mind that as long as I learn the lessons and turn it into a positive for the future.
 
Rammy Blue said:
”any good?” is purely dependant on you mate, without knowing history it’s hard to comment. I’m nearly 50 and a big lump and do 5k’s in about 26/27 mins so I’d guess if I was trying to do a 3k as fast as possible I’d probably be able to do it in circa 15 mins, but I’ve been running consistently for the last 5 years.
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I'm mid 40s and have been running "properly" about 6 months mate.
 
brooklandsblue2.0 said:
wow that’s a good effort today. I was planning on 12km but couldn’t start until 12pm and was really struggling to keep my HR down so only did 9.5in the end.

Have you found you’ve lost much weight doing MAF runs? I lost a stone back in March/April due to working from home more so I could do more (none MAF) runs.

In 1.5 months of MAF I’ve not shed any weight but the beer belly has definitely reduced!
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I’m finding it really hard to shift my weight at the moment. I’m not heavy at 12st 5ish (5ft 10), but would Like to shift at least half a stone really. My problem is I run and eat well mon - Thursday and then weekend hits and I drink far too much to expect to lose weight. It’s a never ending cycle of getting to Friday feeling great and then by Monday morning feeling back to square one. My plan was to have a healthy weekend but with this weather and city playing sat night I know I’ll be on it.
 
willipp said:
I’m finding it really hard to shift my weight at the moment. I’m not heavy at 12st 5ish (5ft 10), but would Like to shift at least half a stone really. My problem is I run and eat well mon - Thursday and then weekend hits and I drink far too much to expect to lose weight. It’s a never ending cycle of getting to Friday feeling great and then by Monday morning feeling back to square one. My plan was to have a healthy weekend but with this weather and city playing sat night I know I’ll be on it.
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Just do one night off!
 
Stoned Rose said:
I'm mid 40s and have been running "properly" about 6 months mate.
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In which case then yes it’s a decent enough time and something to work from.

Out of interest, as can’t remember from earlier in thread, have you ever done parkrun before lockdown? Or have you managed 5k’s at all as yet, and if so what kind of times you racking up for those?
 
willipp said:
I’m finding it really hard to shift my weight at the moment. I’m not heavy at 12st 5ish (5ft 10), but would Like to shift at least half a stone really. My problem is I run and eat well mon - Thursday and then weekend hits and I drink far too much to expect to lose weight. It’s a never ending cycle of getting to Friday feeling great and then by Monday morning feeling back to square one. My plan was to have a healthy weekend but with this weather and city playing sat night I know I’ll be on it.
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Might be worth trying intermittent fasting?

Most of the time I do 16/8, and found it easy to keep the weight off, even with the odd blowout as long as you get straight back on it. For example, if I knew I was going to be out on a heavy drinking session, I wouldn’t take on first calories until 3ish, knowing that it gives me a solid 8 hours and maybe a little bit over to consume alcohol and whatever, and then following day just straight back to no calories until after lunch.

Works really well for me.
 
Rammy Blue said:
In which case then yes it’s a decent enough time and something to work from.

Out of interest, as can’t remember from earlier in thread, have you ever done parkrun before lockdown? Or have you managed 5k’s at all as yet, and if so what kind of times you racking up for those?
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I generally dont go above about 7k which I only do on my long slow run day.

I do 5k pretty often but never time it, I just go out and run.
 
Stoned Rose said:
I generally dont go above about 7k which I only do on my long slow run day.

I do 5k pretty often but never time it, I just go out and run.
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Download one of the apps mate, even if you’re not being overly serious about it, it’s still nice to know what you’re doing. Most use Strava but I’ve always used Map my run.
 
Man_City_Loyal said:
finished work, ready for a slow paced 5k or more see how i cope.

Now do i wear my compression tights and no jumper, or just shorts/tshirt and freetrain vest?
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I wear compression long sleeve top as it wicks the sweat away from my body post run. I wear a lightweight UA top over it. I wore a running top today for sitting in the sun and did some core exercises after.. not great without compression as you sweat and it goes nowhere. I think it's why I keep losing so much weight after runs.
 
willipp said:
I’m finding it really hard to shift my weight at the moment. I’m not heavy at 12st 5ish (5ft 10), but would Like to shift at least half a stone really. My problem is I run and eat well mon - Thursday and then weekend hits and I drink far too much to expect to lose weight. It’s a never ending cycle of getting to Friday feeling great and then by Monday morning feeling back to square one. My plan was to have a healthy weekend but with this weather and city playing sat night I know I’ll be on it.
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mate you’ve almost described me to a tee. I’m almost the same height and weight (12’6 / 5’11). Problem is once a week I drink to excess and whilst I’m not a big eater on the day I drink, the next day I just can’t stop eating junk- all day. Like you say it’s a viscious cycle!
 
brooklandsblue2.0 said:
mate you’ve almost described me to a tee. I’m almost the same height and weight (12’6 / 5’11). Problem is once a week I drink to excess and whilst I’m not a big eater on the day I drink, the next day I just can’t stop eating junk- all day. Like you say it’s a viscious cycle!
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I'm alot bigger than that and tried stopping drinking for abit. Lost around 3st. I went out Saturday, before I went out I went on the scales I was 17.6. Yesterday I checked what the damage was I was on 18.0! Surprised me but I'm sure that'll come down again after being good and getting the drink and excess water out the system (hopefully)
 
Manchester1894 said:
I wear compression long sleeve top as it wicks the sweat away from my body post run. I wear a lightweight UA top over it. I wore a running top today for sitting in the sun and did some core exercises after.. not great without compression as you sweat and it goes nowhere. I think it's why I keep losing so much weight after runs.
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What brand compression top do you wear? I had Karrimor but found them to be too short

last night I ended up doing a near 7k and chucking on my Columbia cagoule incase it rained. It didnt.

Day of rest today i think
 
Man_City_Loyal said:
What brand compression top do you wear? I had Karrimor but found them to be too short

last night I ended up doing a near 7k and chucking on my Columbia cagoule incase it rained. It didnt.

Day of rest today i think
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Unless its winter or below about 5 deg C, its pointless wearing a water proof for shorter runs (less than 5 miles), Even more stupid in this weather. You'll boil and get wetter with the sweat than the rain. How often do you see a football match with the players wearing raincoats?
 
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