3.30 is the time I did in 1985. In 2015 I managed 4.00. If you've got to do a road Marathon, Snowdonia is a scenic choice. What time will I manage in 2025, when I will be 68?Quote:
Originally Posted by Travs
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3.30 is the time I did in 1985. In 2015 I managed 4.00. If you've got to do a road Marathon, Snowdonia is a scenic choice. What time will I manage in 2025, when I will be 68?Quote:
Originally Posted by Travs
Missed posting a couple of sessions, just the next 2 in the couch to 5K.
Monday: 2.72 miles, 279' climb in 32.42 mins. Intervals 90 seconds running, 30 seconds walking.
Wednesday: 2.83 miles, 396' climb in 32.35 mins. Intervals 90 seconds running, 30 seconds walking.
Most notable improvement is that these last 2 sessions I ran continuously for the last 5 intervals and was completely okay.
Where I am running it is uphill all the way out and downhill all the way back whichever way I go, I am making small improvements on the up section, but I am finding it pretty tough going. I'll get there.
The last time I was out, around 10am Wednesday morning, another runner appeared in front of me, not sure if they saw me or not, I lost them at Stoodley Pike, I figured they ran on ahead towards Todmorden. This is the second person I have seen out in my area, so I am definitely not alone around here. I was wondering if the person I saw was here?
p.s. this was the first time I have actually made it up to Stoodley Pike and it felt great to be there... now to get to the point where I can run all the way there and back again :)
I'm geographically confused. It's uphill on the way out, whichever way you go: so you must live at the bottom of a valley. On Wednesday you did 396' of climb, and you got up to Stoodley Pike. But it's a lot more than 396' vertical difference between the bottom of Calderdale and the top of Stoodley Pike. :confused:Quote:
Originally Posted by DangerMouse
You can climb Stoodley Pike “from the back” I believe which is less steep and less ascent. Think there’s a car park round that way too..
Steady 7 miles 1200ft for me tonight. Training a bit stunted this week, with a bit of a bug earlier in the week, and family commitments at the weekend, but hoping to get another 20 miler in at some point.
My last 10 week block averaged 49 miles and 12000ft per week...
Sorry for the confusion.
Which ever way I go, meant whichever way 'I go' not whichever way I 'could possibly' go.
I am not running down into the valley with all the stinky pollution of Hebden Bridge when I am already so close to the tops in the much cleaner and fresher air ;)
This is true Travs, theres a perfect little spot to start from at Old Chamber for those that don't want to run up the whole hillside. Unless you are in a fairly serious 4x4 don't drive too far down that track though, stop at the Honesty Box.
Lovely part of the world, although I’ve only experienced it on the Haworth Hobble (multiple times), and a run out the day before the Lee Mill Relays.
The road up to Heptonstall would be superb for hill reps.
Although linking Hebden Bridge with “stinky pollution” got me smiling... you’ve obviously not been to the splendours of the West Midlands...
Calder Valley looks like a pretty desirable area of the country from what I can see... nice towns, great access to the fells and lovely scenery, public transport links are reasonable, and easy access to nearby large cities...
It is a very lovely part of the world - I am blessed with ridiculously beautiful views every day :)
If you are talking about The Buttress - yeah that's a serious incline - 1 in 4 I think, probably 1 in 3 in places!! It's very popular with cyclists who regularly try and cycle up it, all very silly but really good fun, I should try it one day, perhaps very early in the morning when no one is watching hehe!
Alas, I wish I was joking about the pollution, the valleys steep sides and it being a major thoroughfare mean that it is one of the worst areas in the country for pollution. The wind blows over the tops and often leaves the valley relatively undisturbed. There can be really quite strong winds here, but when I get into town almost nothing. I can actually taste the pollution, it usually starts within the same quite small area as I am walking down into town.
This article from a few years back highlights the problems:
http://www.energyroyd.org.uk/archives/11545
Anyway, todays training; 25 mins non stop running! Yay!! 2.49 miles, 136 climb; so not as far or as high, but it was continuous, it's been a long time!
I think I am going to drink beer this evening :D
Good stuff on the continuous run..!Quote:
Originally Posted by DangerMouse
On the Haworth Hobble, you come out on the main road in Hebden Bridge next to the Co-op, then go left for 50 yards, up some incredibly steep stairs, and then turn onto the steep road and follow all the way to the White Lion in Heptonstall.
If I lived in the area, the whole section from the Fox & Goose up to the White Lion would be good for a mammoth hill rep session!
Thank you - I can't believe the difference, just 5 weeks ago I was beat after 25 mins of interval training: 3 mins walking and 1 min running!! Just shows what a little bit of regular consistent effort and taking it easy with rest days in-between can do - I feel much more like my old self already :)
Still a ways to go yet, but think I should be okay for Beefy's Nab in September!
I know exactly where you mean - those steps are pretty intense! It's funny to hear you talking of these sections as parts of runs, that I normally do just walking around; until very recently a friend lived just off to the right at the top of those steps and I walked up them pretty regularly to go see them.
This discussion has been reminding me of my first encounter with Calderdale, at the age of 17. Slowly pedalling up the A646 on a bike with a mechanical problem as it got dark on a late September evening, and having to walk the bike most of the way up the lane to Mankinholes Youth Hostel. I got the bike fixed in Todmorden the next day, and headed off: up one of the vertical lanes that goes up to the Long Causeway.
I was using a 1/4-inch-to-a-mile road map with no indication of topography. "Ignorance is the mother of adventure."
I’ve done the Hobble three times, and each time I’ve come down into Todmorden from the Long Causeway/Golf Course area by a different route. Always manage to find that horrible, muddy, steep enclosed track, but when I hit the housing estate I just seem to throw all thoughts of navigation out of the window. This year I found my way blocked by an inconvenient railway line...
Danger Mouse... good to hear of your progress... but once you can regularly knock out continuous running, don’t completely forget about interval sessions, although (pardon the pun) don’t try to run before you can walk...
Interval sessions (reps of harder effort with rest periods of jogging/walk/rest) are a fantastic way to improve speed and the ability to hold a faster pace for longer... but (purely in my opinion) until you can for example knock out several consecutive days of perhaps 5 or 6 steady miles without issue, then you’re better off just concentrating on regular running and upping that distance.
Once you’ve got that ‘base’ then intervals are a great way to progress, but if you attempt too much in the way of hard sessions before you have that base, then you’d be inviting injury.
With the absence of any Heptonstall-esque hills to climb, I reverted to one of my bread-and-butter hill sessions this evening... a hard hour on the treadmill at 15% gradient. Managed 5 miles and 3100ft which is majority a decent power-walk with some faster bursts in between. Not my best session, but I’ve been doing a lot of squats and various leg weights recently.
Talking of weights, I’ve always been a great believer in having decent core and upper-body strength to combat injury. But I’ve slightly changed tack recently... from doing regular lifting of weights, I’ve started to work hard at rope-climbing exercises instead. I’m pleasantly surprised at how it seems to be a full upper body workout, hitting all areas, and not just the ones you’d expect from an overhead pulling motion.
Thanks Travs, that makes total sense and I will definitely remember this, there's no doubt that the interval training has brought me on in leaps and bounds.
My plan is to continue to use the RunKeeper app from Asics and follow their training (although I am unsure which programme to choose after the couch to 5K). I can imagine this would be pure hell for some people, but I am really enjoying being told what to do by a top class coach, even the enthusiastic 'American style' encouragement makes me laugh and is enjoyable, finally being able to see my progress in my account is priceless. Well worth the £30 for the year.
That's interesting, I know someone else who swears by rope work, I see him on the rope climbing machine at the gym sometimes and one time I tried to do what he does and failed - it's seriously hard work!
I am a fan of yoga, it's very long story but back issues in early life got me doing very gentle Hatha yoga in the mid 90's, and until some years ago I was practicing fairly regularly, at one point up to 2 1/2 hours of Kundalini every morning. Learning how to relax into stretches rather than 'pulling' is one thing I will never forget, it's like when you learn that you don't have to have a vice like grip on a hammer for it to work, you just need a 'firm' grip; all the related injuries are much less likely happen.
By now you will probably see a pattern - basically I lapsed with everything a number of years ago and I am just getting back into it all now. I really should start the yoga again, perhaps not going so far with it this time though :)
Attempted to repeat last weekend’s 20 mile run, but at an improved pace. In hindsight a bad idea... suffered with a bit of illness last week, plus the heat, made it a tough one...
Actually I was running reasonably well, perhaps even slightly ahead of last weeks pace, but had to call it a day at 13 miles, suffering a little in the legs and the head... I’ll put it down to the heat and try to forget about it...
Could have really struggled and dragged out the full 20 miles, but thought that curtailing it and saving the legs for next week will be of most benefit. Final total for the week 38 miles and 10100ft.
Buck Hill and Beacon Hill, leaving after 7pm so that the temperature had dropped a bit. Longest run since my latest injury, and I definitely don't feel fit enough to take on the Longshaw race next Saturday.
It has been a matter of pride to run all the uphills, except for a few paces on the rocky bits of the hills. Today I had to walk a few more paces on Beacon Hill. It's probably not very sensible to insist on running, when I would be walking some of these gradients in races.
Good to hear you’re back running Anthony...
September is always a great month for races.... in fact my favourite, with June a very close 2nd...
Next week Stretton Skyline, followed by Mountain Trial, Peris, and the Road Relays thrown in there too... not even got time for the fantastic Black Mountains this year, and never even had time to ever consider the likes of Ben Nevis or Grisedale Horseshoe...
Good stuff ak
I managed my 20th consecutive Parkrun (well 50 min Parkhike) yesterday. Good to see Martin from Clayton out doing a bit of light Fishwicking
Well done DT, although you can't quite match the achievement of young Caleb Bishop, who last week completed his 50th Parkrun at Dishley (Loughborough) before his 5th birthday.
Well done Caleb
Made the most of having to get the early ferry back from Harris and had a bit of a bimble around the Quiraing on Skye this morning before heading back to the mainland. Lovely weather if a little breezy.
Did you run up from the car park at Flodigarry, or park at the top of the pass...?
We parked by the cemetery on the road to Staffin. A bit of a tour around the Quiraing via the prison then north about 2km to gain the ridge back to the car park at the pass via Meall Na Suiramach. Threw in a quick extra 4km and 300m ascent with an out and back to Bioda Buidhe to make up approx 12km/800m. Unfortunately tonights campsite was still a half day's drive and after having to get up at 5.00am for the ferry, didn't really feel up to much more.
Enjoyed it nonetheless and especially as I only got one run in last week on the north Uist.
Great stuff. I started the Trotternish at Flodigarry, which added about 50mins through the Quiraing/Prison area before hitting the CP at the pass. But for me the real running started at the CP and the accent to Bioda Buidhe.
It’s a shame you didn’t have time for the full ridge run back to Portree... what an adventure that is!
A solid start to the week with 7.5 miles and 2300ft. I had intended to get out for a few steady miles this evening, but the heat and spending time with my nephew on his 5th birthday has put paid to any thoughts of activity until tomorrow’s club session!
3.36 miles, 373' climb in 38:02 mins today!
Something has 'clicked' :D
I ran for another 8 mins after the training session ended just to get back home (I've been walking the other times) and felt like I could have carried on for a lot longer - although that might have been a different story if I was going uphill again.
Anyway, this is definitely a breakthrough for me, I just checked and it's a over 4 minutes faster than the last time I covered something approaching that distance :)
Have done some of it around Storr but would love to run the lot to Portree. I have so much to do on Skye and so little time...Quote:
Originally Posted by Travs
Congratulations! These are pivotal moments and I'm sure you will only progress onwards from now on.Quote:
Originally Posted by DangerMouse
Thanks Pete - it means a lot to me :)
Yes I certainly hope, I am quite determined! Actually, I already feel much more like myself, which is quite a relief to be honest! I really wasn't enjoying the ever increasing lethargy that had taken over, not one little bit.
Well done DM...
Club night tonight and it was a warm and humid one...
2 x 200m, 8 x 400m, 2 x 200m, 75 seconds rest. On concrete and gravel path.
Not feeling 100% fresh at the moment, as in I wouldn’t be able to go out in the morning and run a p.b Parkrun time... but I wasn’t far behind the group I aim for, although perhaps they found it hard in the heat.
I’ve got good miles in the bank over the past weeks/months, so it’s all about getting to the start line fresh on Sunday. I had planned another hard session this week but think that’ll go now, and perhaps add in an extra rest day if necessary.
6.5 miles tonight, of which 2.5 were hard effort.
I was up there yesterday before the weather went pear shaped. Avoided the hoards by going onto the ridge via the Bealach Beag then following the edge of the cliffs to the trig point. Descended via Coirre Scamadale before joining the tourist track briefly then cutting across fields back to the car. A very enjoyable 9k with 700m.Quote:
Originally Posted by PeteS
Glad you're enjoying your time on Skye so far. Weather rubbish today so 10k and 330m around Aros forest.
I was up the Quiraing last Tuesday. Started from Flodigarry, up to trig point then decided to avoid the crowds and descended via Sron Vourlin-the most northerly point of the ridge- down through chest high bracken and boulder fields back to Loch Langan. Not recommended.
Tomorrow it's 7km out from Orbost to Idrigil Point and back.
Thursday- Fairy pools from Sligachan- 16j and 800m.
Friday- probably reps in Aros forest.
Hope the weather improves for you.
The rest of the country is sweltering, we're wet and windy for a change.
Sounds great and I would love to explore more around the Trotternish area. Unfortunately, this was a fleeting visit to Skye this year on the way back from the outer hebrides. A return is planned for next year.Quote:
Originally Posted by neilly
Thanks Travs :)))
Sounds like you are doing well despite not feeling fresh!
I also didn't feel fresh today, but then 16 miles of what for me was fairly hard mountain biking the day before will do that hey!
Even so, only slightly behind Mondays run: 3.32 miles, 351' climb in 38:17 mins!
I admit, this one felt much tougher than Mondays run, but I definitely have a rest day tomorrow before the final session in my couch to 5K training on Friday!!
A steady treadmill hour uphill this evening... the equivalent of a flat “recovery run” but climbing...
4.5 miles 2900ft
Club night tomorrow where I’ll get some reasonable miles in, but nothing hard before racing Sunday.
Stopped off in the lakes for a couple of nights on the way back home from Scotland. Yesterday saw a quick blast up Carl Side and Ullock Pike from Dodd Wood before the weather turned. 9km/700m
Ooof!
Despite running out and up hill into winds of 15-25mph, todays training knocked a few minutes off the same route I have been doing for the last few runs: 3.29 miles, 363' climb in 35:27 mins :cool:
That's the end of my couch to 5k training!
I have a question, when I am warming up, a sort of fairly slow jog, I am gradually going uphill which means y the time I reach the steep bit I am feeling a bit out of breath and invariably end up walking the really steep bit. Which is fine and all, but I want to be able to bound up those hills without feeling like my lungs will collapse and my heart give out (okay I am exaggerating but you know what I mean), does anyone have any tips or advice for improving my performance on these steeper bits please?
I am also wondering what to do next. Should I just jump into another training plan? Just run for a bit on the same route until it feels easy? Any suggestions welcome :)
Thank you!
Back home in the Midlands and felt like a change this morning so ran a generally good paced but flatter 12km out on the footpaths and bridal ways of North Worcestershire. No really big ascents but attacked each small climb full gas and recovered on the descent. Lovely weather for running - sunny, gentle breeze and cool enough for my training partner (the dog) to resume his role. Lovely stuff to take the edge off tomorrow's return to work. Now off to clean 2 weeks detritus from the campervan....
First day of running without my virtual coach yesterday, same as Friday more or less:
3.32 miles, 365' climb in 36:16 mins :)
Although I did stop to help a young lady with the harness on her horse, and to re-tie my shoe lace as it was too tight - so perhaps still a small improvement?
Brilliant day today, decided to step things up a bit and I ran over the tops to go see my friend to do some work together, weather was erm, interesting to say the least!
Distance 6.51 miles, took me 1:37:15, 566' climb, but I was also carrying a fairly heavy rucksack with computer, change of shoes/clothes, etc.
I certainly didn't run all the way, it was almost impossible at times because the wind was literally blowing me off the path and i nearly ended up in the drink a few times... other times I had to run what felt like leaning 45 degrees sideways into the wind hehhe! Hilarious!!
It pretty hard going, but feel good for doing it :)
I imagine that the next run, without carrying anything is probably going to feel a lot lighter.
Can I just say that the INOV8 merino base layer is absolutely bloomin fantastic - that's all I was wearing on my top half and I was never once uncomfortable in any way, despite being lashed with horizontal rain!
My theory on improving uphill is that it is a sheer case of hard work, just got to work at it... run some uphill intervals, and gradually get used to the effort... (as opposed to descending which requires technique)Quote:
Originally Posted by DangerMouse
Also with uphill running I try to tread lightly and keep a rhythm on my toes... it takes a lot to build the calves up but it will improve your speed in the long-term...
A bloke who runs over the hills in a gale and rain with a computer in his rucksack: clearly sufficiently bonkers to make an excellent fell-runner. :)Quote:
Originally Posted by DangerMouse
Thanks Travs, I thought this might be the case, but always worth an ask. as you never know. I have the perfect place to do this I think.Quote:
Originally Posted by Travs
Hahaha well, for sure in spirit at least, even if never in actual reality!!Quote:
Originally Posted by anthonykay
Totally taking this as one of the best compliments I have ever been given - thank you :D