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5K run on a treadmill

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#241 stimpo-and-kat

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Posted 28 April 2014 - 06:59 AM

Over 13 miles done this morning to run new inner tubes and brakes in. Failed on the A53 out of Newcastle under lyme towards Shrewsbury. Had to get off and push for about quarter mile as the road rose by about 150 feet. Nice run down though towards the M6 crossing as the gps clocked speed at 37.9mph.

#242 1976PMJwires

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Posted 29 April 2014 - 06:42 AM

Over 13 miles done this morning to run new inner tubes and brakes in. Failed on the A53 out of Newcastle under lyme towards Shrewsbury. Had to get off and push for about quarter mile as the road rose by about 150 feet. Nice run down though towards the M6 crossing as the gps clocked speed at 37.9mph.



Great effort, I know that road from my days living in Crewe.



5.5 miles this morning hill training for me, chuffed as well only 4 secs off my 1/2 Marathon race pace.


Keep up the hard work, I bet come end of year you'll be up that hill no problem

#243 stimpo-and-kat

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Posted 29 April 2014 - 07:17 AM

Great effort, I know that road from my days living in Crewe.



5.5 miles this morning hill training for me, chuffed as well only 4 secs off my 1/2 Marathon race pace.


Keep up the hard work, I bet come end of year you'll be up that hill no problem


Had another go this morning but cut out.the steep section at the start. Up the a34 into Newcastle, loop the ring road and back down the a34 before cutting down onto.the a53. 16.5 miles this morning and suffering a big post ride cramp.

Best thing is my body will be running a calorie deficit till tea time at least.

#244 1976PMJwires

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Posted 29 April 2014 - 09:16 PM

Had another go this morning but cut out.the steep section at the start. Up the a34 into Newcastle, loop the ring road and back down the a34 before cutting down onto.the a53. 16.5 miles this morning and suffering a big post ride cramp.
Best thing is my body will be running a calorie deficit till tea time at least.



Great post made me smilie and laugh out loud at the end.



This evening I've done spin and yoga, 26 days until my half marathon.

Looking forward to a two rest come June

#245 Tiny Tim

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Posted 30 April 2014 - 09:39 AM

So went to see a specialist yesterday and it turns out that I have synovial chondromatosis in my elbow and I will need to go under the knife to get it sorted. Bit disappointed as over the last couple of month I have really got back into going to the gym several times a week along with playing badminton and this is going to keep me away from that for a while until my arm recovers.

 

 

http://orthoinfo.aao...fm?topic=A00602

 

Synovial chondromatosis (also called synovial osteochondromatosis) is a rare, benign condition that involves the synovium, which is the thin layer of tissue that lines joints.
 
Although this type of tumor does not spread to other parts of the body, it can cause severe damage to the joint and lead to osteoarthritis. Early treatment is important to relieve painful symptoms and prevent further damage.

28m391z.jpg


#246 1976PMJwires

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Posted 01 May 2014 - 08:32 AM

So went to see a specialist yesterday and it turns out that I have synovial chondromatosis in my elbow and I will need to go under the knife to get it sorted. Bit disappointed as over the last couple of month I have really got back into going to the gym several times a week along with playing badminton and this is going to keep me away from that for a while until my arm recovers.
 
 
http://orthoinfo.aao...fm?topic=A00602
 
Synovial chondromatosis (also called synovial osteochondromatosis) is a rare, benign condition that involves the synovium, which is the thin layer of tissue that lines joints.
 
Although this type of tumor does not spread to other parts of the body, it can cause severe damage to the joint and lead to osteoarthritis. Early treatment is important to relieve painful symptoms and prevent further damage.




Gutted for you, at least you're going to get it sorted.

Best of luck

Regards

Paul

#247 Tiny Tim

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Posted 01 May 2014 - 08:53 AM

Gutted for you, at least you're going to get it sorted.

Best of luck

Regards

Paul

 

Cheers mate. Got to wait to have a CT scan done to see how many tumours there are then the surgeon will figure out whether he can go in keyhole or needs to make a bigger incision to get them all out which will obviously take a bit longer to heal up.

 

When he checked I've lost a total of 40 degrees of movement in my arm which will be nice to have back and may even help with the badminton. Until then I will be using it as an excuse for missed shots.


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#248 1976PMJwires

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Posted 04 May 2014 - 09:01 AM

Feeling happy today.

After three sessions of hill training in the last few weeks, I decided to join he wife on a slow run, she was doing a 10 miler at 9 minute miles pace, i was feeling great and continued on to complete 13.1 miles and finished in 1:56.40. Including a bloody big hill at 11/12 mile mark may I add !!


So I've now done the distance and ready for the Liverpool 1/2 Marathon in three weeks.


Hope your training is going well peeps, remember it's to be enjoyed and not a chore !,

#249 stimpo-and-kat

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Posted 04 May 2014 - 09:51 AM

Feeling really fed up.

Replaced inner tube on front puncture. Replaced both OEM tubes for continental tubes. Slow puncture on one so replaced with spare, now punctured that one. Repaired and now repair has failed. In between this i bought a set of Schwalbe tubes but the valves were a little too short so that was when i bought the continental tubes.

OEM tubes lasted 400 miles. Now have gone through 3 tubes in 100.

#250 Johnoco

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Posted 04 May 2014 - 10:44 AM

I need to step up from 5K to 10K. Any advice that can help you make the transition? Or is it just a case of 'run more and longer'? :)


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#251 Bob8

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Posted 04 May 2014 - 10:46 AM

I need to step up from 5K to 10K. Any advice that can help you make the transition? Or is it just a case of 'run more and longer'? :)

I think you have hit the nail on the head.  If you are running 5K regularly, you will have a good idea how to pace your self.  Your first target is to do the 10K without worrying about time.  Once you start doing 10K regularly, then 5K will feel like a quick jog.


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#252 Johnoco

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Posted 04 May 2014 - 10:56 AM

I think you have hit the nail on the head.  If you are running 5K regularly, you will have a good idea how to pace your self.  Your first target is to do the 10K without worrying about time.  Once you start doing 10K regularly, then 5K will feel like a quick jog.

Thanks that makes sense. Now I just need to actually do it!

 

edit, one thing I tend to struggle with is breathing...anyone got any good techniques on it?


Edited by Johnoco, 04 May 2014 - 10:57 AM.

No I don't care if you're if you're into different bands

No cause for so much hatred, I'm just a different man

Pull off that cover, I will too, and learn to understand

With music deep inside we'll make world unity our plan

 

7 Seconds -Walk Together, Rock Together


#253 Bob8

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Posted 04 May 2014 - 11:12 AM

Thanks that makes sense. Now I just need to actually do it!

 

edit, one thing I tend to struggle with is breathing...anyone got any good techniques on it?

I am not expert, but I was advised that you should be able to speak when you run.  If not, slow down.  Also, you will breath in automatically, concentrate on making sure you exhale fully.


"You clearly have never met Bob8 then, he's like a veritable Bryan Ferry of RL." - Johnoco 19 Jul 2014

”I am all for expansion but not to start and string the teams all over the place” – stewpot01 – 11 July 2014

"2013 is on course to be one of the most disastrous in its history." - Creditwhereitsdews - 2nd January 2013


#254 1976PMJwires

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Posted 04 May 2014 - 12:58 PM

Feeling really fed up.
Replaced inner tube on front puncture. Replaced both OEM tubes for continental tubes. Slow puncture on one so replaced with spare, now punctured that one. Repaired and now repair has failed. In between this i bought a set of Schwalbe tubes but the valves were a little too short so that was when i bought the continental tubes.
OEM tubes lasted 400 miles. Now have gone through 3 tubes in 100.

 

Bad luck, feel for you :-((

Keep smiling


 

I need to step up from 5K to 10K. Any advice that can help you make the transition? Or is it just a case of 'run more and longer'? :)

 


Don't worry about time and step up gradually mile by mile would be my tip
And enjoy.


 

I think you have hit the nail on the head.  If you are running 5K regularly, you will have a good idea how to pace your self.  Your first target is to do the 10K without worrying about time.  Once you start doing 10K regularly, then 5K will feel like a quick jog.



Totally agree, spot on

#255 stimpo-and-kat

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Posted 04 May 2014 - 01:02 PM

Managed to get my spare tube on. Pressure up to 120psi. Planning an early morning bank holiday monday ride. Hoping to hit.30 miles plus.

Joined the Strava Gran Fondo challenge of a 130km (80 miles) single ride. Will go as far As I can tomorrow and see.how far I get. Doubt I'll hit 80 mile but aiming for 30 minimum and anything over 50 I'll be amazed at

#256 Tiny Tim

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Posted 04 May 2014 - 02:40 PM

I did 5k at the gym again this morning followed by some weights. The problem I am finding is that I am getting bored while running, the obvious solution is that I get faster, which I am working on, but spending that long on a treadmill is tedious and the thought of building up the distance does not appeal. I need to try and get to a park run for a bit of variety but Saturday mornings are not the best time.


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#257 1976PMJwires

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Posted 04 May 2014 - 02:48 PM

I did 5k at the gym again this morning followed by some weights. The problem I am finding is that I am getting bored while running, the obvious solution is that I get faster, which I am working on, but spending that long on a treadmill is tedious and the thought of building up the distance does not appeal. I need to try and get to a park run for a bit of variety but Saturday mornings are not the best time.



Treadmills don't you just hate them!!!!

Get yourself out on the roads and just go steady pace, I love outdoor running, it's so much easier than the treadmill

I did 3miles & 5miles last week on the Dreadmill and hated it, too warm, no fresh air and ###### music on the radio


Give it ago and enjoy

#258 tim2

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Posted 05 May 2014 - 08:32 AM

Smashed my half marathon PB at Scunthorpe yesterday. Went from 1.53.35 to 1.47.44 in one go, aided by a nice flat course and great conditions. That run has been coming for some time, just didn't expect it yesterday as my training has dropped off a bit and the weight has gone on.

After the train wreck that was Sheffield, the North Lincs Half was brilliantly organised and tremendous fun. With around 1000 runners it still has a "club race" feel to it, but with the benefits of a "big race" finish in the stadium. Highly recommended.

Struggling to think how I'll beat that time in the near future, and looking at other distances, including the marathon. I'm going to have a crack at a 10 mile PB in 2 weeks and a 10K PB in June. The thing is, yesterday was one of those great days where your body just works. I actually thought I was going too fast so tried to slow down and concentrate on rhythm so I didn't collapse in the last 3 miles like I did at Nottingham and Sheffield. After a few minutes I checked my watch and I had actually sped up. I did a pretty big negative split - 54.30 for the first half of the race and 53.14 for the second half.

Might be the incentive I needed for a bit of weight loss and some harder work in training.
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#259 Bob8

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Posted 05 May 2014 - 09:08 AM

Tim, any advice on stretching exercises?


"You clearly have never met Bob8 then, he's like a veritable Bryan Ferry of RL." - Johnoco 19 Jul 2014

”I am all for expansion but not to start and string the teams all over the place” – stewpot01 – 11 July 2014

"2013 is on course to be one of the most disastrous in its history." - Creditwhereitsdews - 2nd January 2013


#260 tim2

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Posted 05 May 2014 - 09:15 AM

Tim, any advice on stretching exercises?


Not really. I should do more than I do - I have been advised that all pre-race loosening should be dynamic so I tend to just jog gently around with perhaps a few sprints at the end. While I'm waiting for a race to start I tend to jog on the spot to keep loose.

After the race it should be static stretching - I go with calves and quads mainly.

I was also told by a physio that I should use a foam roller to loosen my muscles before exercise as mine are apparently at high tension. This hurts in my experience and I'm not sure I'm willing to do it.
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Marathon in 2014 - the hard work starts now




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