Running thread

Stoned Rose said:
50 minutes of "see where I end up" round the delightful Dream this morning.

Took in loads of hills and different terrain.

Sun was out, numerous fit female runners in bicycle shorts were out.

Box ticked and on with my day :)
Click to expand...

Spent an entire Parkrun once, behind a girl with the best arse I've ever seen. No intention of overtaking her, and was in the wank bank for months after
 
willipp said:
Can you point me in the direction of correct formulas to use?
Click to expand...
There is no formula. Look at it like this: if you get in a room with 99 other 44-year-old men, are you all going to have the same max. and resting HRs? Of course not. So the same formula can't be reasonably extrapolated for all 100 of those individuals.

To find your resting heart rate, measure it before you get out of bed for three consecutive mornings then take the mean average.

For max. HR, there are various approaches. Bear in mind that, outside of getting a lab test, it's hard to get an accurate number but here's a very quick way of getting a rough figure:
https://www.runnersworld.com/training/a20806124/how-to-find-your-max-heart-rate/
Some suggest adding 5bpm to the number you get.

Basically you can get an idea of max. HR by running an interval session (or, ideally, hill repeats), with each repeat being progressively harder until you are at absolute maximum effort. This should not be done frequently as it can be dangerous to push yourself that hard.

Then enter both your max. and resting HRs into your watch. When out running thereafter, use your watch's HR zones (press the up or down buttons to scroll through the screens until you see the screen showing HR, assuming you're using a Garmin), aiming to spend 80% of your miles in the aerobic zones.
 
Last edited:
Stuuuuuu said:
There is no formula. Look at it like this: if you get in a room with 99 other 44-year-old men, are you all going to have the same max. and resting HRs? Of course not. So the same forumla can't be reasonably extrapolated for all 100 of those individuals.

To find your resting heart rate, measure it before you get out of bed for three consecutive mornings then take the mean average.

For max. HR, there are various approaches. Bear in mind that, outside of getting a lab test, it's hard to get an accurate number but here's a very quick way of getting a rough figure:
https://www.runnersworld.com/training/a20806124/how-to-find-your-max-heart-rate/
Some suggest adding 5bpm to the number you get.

Basically you can get an idea of max. HR by running an interval session (or, ideally, hill repeats), with each repeat being progressively harder until you are at absolute maximum effort. This should not be done frequently as it can be dangerous to push yourself that hard.

Then enter both your max. and resting HRs into your watch. When out running thereafter, use the HR zones on there, aiming to spend 80% of your miles in the aerobic zones.
Click to expand...
Cheers pal appreciate it. My resting rate is about 45/46, just need to work out my max and then stay within that boundary at Around 80% by the sounds of it. Thanks
 
I dont have a heart rate monitor now my Garmin has packed up. I just listen to my body and my perceived exertion. The reason I left my local running club was because times was all they ever talked about. Remember a woman crying because she'd trained to do a sub 60 minute 10k, and on the day did it just over. So to her all the training and the race were a waste of time. Someone on here told a similar story about a marathon (think it was Blue Hammer). I see the need to have targets etc. but enjoy it as well
 
oldhamblue said:
I dont have a heart rate monitor now my Garmin has packed up. I just listen to my body and my perceived exertion. The reason I left my local running club was because times was all they ever talked about. Remember a woman crying because she'd trained to do a sub 60 minute 10k, and on the day did it just over. So to her all the training and the race were a waste of time. Someone on here told a similar story about a marathon (think it was Blue Hammer). I see the need to have targets etc. but enjoy it as well
Click to expand...
My wife did the liverpool half marathon last year which was an incredible acheivement for her. She trained really hard and she always wanted to be sub 2hrs. On the day it was horrific conditions, driving rain and howling wind which made it so hard. She came in at 2hrs 6 seconds and she was gutted. Totally ruined her enthusiasm for running no matter how often i told her how amazing she'd done. Like you say, times / PB's are all well and good, but sometimes can be a real de-motivator if you build up to something to much.
 
oldhamblue said:
Spent an entire Parkrun once, behind a girl with the best arse I've ever seen. No intention of overtaking her, and was in the wank bank for months after
Click to expand...
Reminds me of a 10k race many years ago when I found myself behind a gorgeous young lady wearing tight shiny red shorts. She splashed through a muddy puddle and water trickled enticingly down the back of her beautifully shaped tanned thighs and calfs. I felt a stirring in my shorts, exacerbated by the movement of my running. I decided to overtake, to save my self from further embarrassment and never saw her again.

But the image remains.....
 
somapop said:
I feel my low moods are helped immensely by running on a fairly regular basis. Same with strength training but I’m doing far less now the gyms have closed. Think the evidence is pretty much nailed on as to the benefits of exercise but I absolutely feel them.



I was never a runner and took me about about three attempts over 2 years to finally get into it. Love it now and it’s brought great benefits and new friends. Can’t wait for the park runs to reopen but I’d hazard a guess they will be one of the last things to open.
Keep at it!
Click to expand...

I'm definitely getting stuck into the Park Runs when they reopen :)
 
Tommy_Catons_Perm said:
Reminds me of a 10k race many years ago when I found myself behind a gorgeous young lady wearing tight shiny red shorts. She splashed through a muddy puddle and water trickled enticingly down the back of her beautifully shaped tanned thighs and calfs. I felt a stirring in my shorts, exacerbated by the movement of my running. I decided to overtake, to save my self from further embarrassment and never saw her again.

But the image remains.....
Click to expand...

Good work blue.

Not sure if possible to run with a hard on tbf.
 
Imagine two boiled eggs in a turquoise handkerchief, atop a lovely thigh gap between bronzed legs. Turns out she was Italian, Francesca IIRC, on holiday with her dad who ran alongside her.

Yes I checked her name via Park run times and found her Facebook and Instagram
 
willipp said:
Cheers pal appreciate it. My resting rate is about 45/46, just need to work out my max and then stay within that boundary at Around 80% by the sounds of it. Thanks
Click to expand...
The 80% refers to the proportion of your mileage that should be run within the aerobic heart rate zones. So, say you run 30 miles per week, then 24 of those would be within the aerobic zones.

Perhaps an easy way of looking at it is to bin all the maths and just jog at the sort of pace at which you could easily hold a conversation without getting out of breath.
 
Northernstorirs said:
I use to run for Uni and a club in my late teens and early 20s obtaining decent PBs at 10km. I then preferred to play football and booze so eventually stopped. Had a bit of a resurgence in my late 20s with fell running but started to have issues with straining my calf.

Since have solely stuck to low impact training on the watt bike, x trainer and rowing machine. Now gyms have shut, lockdown has opened a window of opportunity to get back in to my running. Been running 20-25 miles a week which has been good. I'm pretty certain I have "runners knee" as my knee has been aching after runs. Have been wearing ice packs on my knee at home which has helped recovery and relieved some pain.
Click to expand...
Is that posh for bag of peas?
 
Stuuuuuu said:
The 80% refers to the proportion of your mileage that should be run within the aerobic heart rate zones. So, say you run 30 miles per week, then 24 of those would be within the aerobic zones.

Perhaps an easy way of looking at it is to bin all the maths and just jog at the sort of pace at which you could easily hold a conversation without getting out of breath.
Click to expand...
You always come up with very sound advice @Stuuuuuu, and we amateurs are all very grateful.

I was using the 180 minus my age formula, which gave me a target of 122bps. But using my resting heart rate and maximum heart rate gives me a range of 50 to 175bps, and my aerobic zone is 70 to 80 percent of my maximum, which is 122 to 140bps. I have been running at the lower end of this range recently.

Before I tried this slower running method, my average bps was around 144. One thing I know for sure is that running slower is very much more enjoyable. I'll see if it benefits my faster times when park runs are back.
 
Just completed some hill sprints, really tough conditions with the heat.

6 x 200m hill sprints with an elevation of about 8m, with a walk back rest. Think that makes the slope incline about 4%, it looked a lot more than that though.

I was still a bit sore from a 5miler yesterday but nice to mix it up today.
 
I've got Matt Fitzgerald 80/20 book as an epub file. Might have PDF as well. If anyone wants a copy send me your email. Build Your Running Body as well
And a training and marathon plan very extensive book
 
15 miles, starting at 7:30am and what felt like a grand tour of Cheshire. Stunning weather and conditions, but it had warmed up by the time I finished. I did a similar distance two weeks ago, but today, at a much slower pace, felt really good. My legs are suffering a bit now though.

I was fuelled by water at home, a banana at the start, and an energy gel after one hour, followed by another at the two hour mark.

I think I've earned a day off tomorrow.
 
My 17 year old is now into boxing and has been both skipping and running.
5-7 k runs the latter he can do in circa 30 minutes so it’s a decent pace.

Coming to the point , he suffered an Achilles injury around a month ago which he rested up and it improved.
He is still feeling it though.
He takes his conditioning extremely serious and we have converted the garage into a boxing gym so he is always on the bag.

Can anyone pass on tips on what you think maybe the issue.
He has blagged my newish pair of Nike running shoes but not sure he has the same gait as me.

Ta in advance.
 
You must log in or register to reply here.
Unread Posts

Don't have an account? Register now and see fewer ads!

SIGN UP
Back
Top