Running

[MisterJ]

Worth it though

Agree, Hoka's are the best running shoe I've ever had.

Am onto my third pair now

 

[Dddddd]

I highly recommend the forest tracks around Moel Famau then - even Moel Famau if you`re feeling brave, the back way is better than the more popular track up to the top.

Park your car in the main car park and then go exploring. You can make it as hard or easy as you want with the inclines / declines.

Ended up running from Caerwys down to Holywell and back (with Greenfield Valley Parkrun in the middle) - It was about 16 miles with 500m incline including one particular hill I had to walk up. Nice to be out in the countryside for a change.

 

[Dddddd]

An 8k and a 7k this week

Just done the 7 this morning l, wasn’t looking forward to it but pleased I got through it with an average pace of 5:22 per km.

Kind of enjoying it again, 4 weeks today since I started again, got a 10k event in April I’m going to train towards to give it some purpose.

Sounds like you can get a 10k done easy enough then. Are you following a programme or aiming for a specific time?

 

[blueloon]

A 17 mile for me early this morning. The wind was brutal 25 mph with 50 mph gusts, at times it was like running uphill. I was looking to do 14 miles close to marathon pace , 3 miles easy but my mile times were all over the place . Job done though.

 

[Thomasc]

Sounds like you can get a 10k done easy enough then. Are you following a programme or aiming for a specific time?

If I can do 55m I’ll be happy with that these days mate.

Think I could do a 10k now in truth, but as not run for so long building it up sensibly.

 

[SerenityNigh]

I've just this week started doing a bit of basic strength training just to help me a bit.
I don't have any equipment so I just did squats, the plank, lunges, and a couple of others.
I've read I need to do this 2 times a week and add a hill or sprint session as well.

hill repeats are very valuable, a good way to put good stress on your body without overextending yourself.

 

[Dddddd]

I've just this week started doing a bit of basic strength training just to help me a bit.
I don't have any equipment so I just did squats, the plank, lunges, and a couple of others.
I've read I need to do this 2 times a week and add a hill or sprint session as well.

Have a Google of plyometric runners workouts - should be plenty of stuff that doesn’t need equipment

 

[David09]

hill repeats are very valuable, a good way to put good stress on your body without overextending yourself.

What's your typical hill day work out? I'm trying to pick up tips along the way if possible. Thanks

 

[SerenityNigh]

What's your typical hill day work out? I'm trying to pick up tips along the way if possible. Thanks

not a lot of hills where I live (and I don't run much any more), so this all varies, but my favorite was in a neighborhood where I used to live.

1.5-2.5 mi warm up easy
long steady sloping hill ~300m, not too steep so that you can't sprint up the hill
8-10 repeats ~75% (not quite as fast as 400m sprint, not quite as slow as marathon pace, right in a good groove)
jog/walk back downhill and repeat when ready
cool down 1.5 mi+

somewhere between 6 and 10 mi total depending on how you build it. definitely a good workout and not so hard you really notice it the next day. if you're doing marathon training and notice something the next day (except maybe after long runs) you're probably training to hard or not ready for the volume of running you're doing.

 

[jackyboy]

Glorious morning for it. Makes the early starts worthwhile. Smashed my fundraising target as well which is the main thing!

 

[Gwlacticos]

Some mad fella was going round bear hugging everyone in some karaoke bar in town after the Leicester game. I didn’t feel it at the time as I was happily hammered, but next morning realised he’d kindly cracked my ribs. Been in agony since. Put on half a stone. Just been for my first jog. A pathetic four miles. Sweaty fat fourteen stone mess. Ribs ok though, so onwards and upwards.

 

[jackyboy]

Some mad fella was going round bear hugging everyone in some karaoke bar in town after the Leicester game. I didn’t feel it at the time as I was happily hammered, but next morning realised he’d kindly cracked my ribs. Been in agony since. Put on half a stone. Just been for my first jog. A pathetic four miles. Sweaty fat fourteen stone mess. Ribs ok though, so onwards and upwards.

Go on mate. Onwards my man! Easiest thing in the world is not going out!

 

[Dddddd]

Glorious morning for it. Makes the early starts worthwhile. Smashed my fundraising target as well which is the main thing!

Feel free to PM me your charity link and I’ll sponsor you

Eases my guilt for not getting sponsors myself

 

[Dddddd]

Glorious morning for it. Makes the early starts worthwhile. Smashed my fundraising target as well which is the main thing!

I’ve been using Runna as well - have you been able to do the “Race Pace” intervals in your long runs? I can’t get near them for any length of time

 

[blueloon]

What's your typical hill day work out? I'm trying to pick up tips along the way if possible. Thanks

I’m not good on hills and I kind of avoided hard sessions over the years , but the one hill session I do is “ Continuous Hills” . Ideally it’s a quiet hill that you can run up and over at a good pace , down the other side recovering but not slowing, turn , up the other side of the hill keeping up the pace , down to your starting point , turn and repeat. Either do a set number eg 3 to 6 circuits or a set time like 20 minutes . For my hills I run 3 miles easy to get there as a warm up . It can be hard work but I find it easier than hill intervals , and it certainly has benefits. I’ve been doing these for over 30 years , more off than on, but apparently the Kenyans invented them and they’re now called “ Kenyan Hills” .