Random Running Questions

RayCun · 10-10-2014 4:14pm

ooter wrote: »

On the subject of the lifespan of shoes,my current ones have 500 miles on the clock over the last 3 months,I have a new pair that I was going to start wearing for my long run this Sunday and for the next 2 weeks in the build up to DCM 14.would they be sufficiently broken in by then or would I be better off sticking with the current ones till after the marathon?

wear the new ones for a couple of weeks, decide in the week before the marathon which ones you're more comfortable in

Gringo78 · 11-10-2014 10:25am

ooter wrote: »

On the subject of the lifespan of shoes,my current ones have 500 miles on the clock over the last 3 months,I have a new pair that I was going to start wearing for my long run this Sunday and for the next 2 weeks in the build up to DCM 14.would they be sufficiently broken in by then or would I be better off sticking with the current ones till after the marathon?

If they are the same make and model as the current ones they'll be fine within 1 or 2 runs.

KJ · 11-10-2014 8:06pm

Random question: there is a small park in my estate in swords. How would I be able to figure out the distance around the park without a gps watch? Is there an iPhone app for such a thing?

Murtinho · 11-10-2014 8:15pm

For the past yr or so i've bee running max 3-4 times /week about 5-9km. I recently twinged my back slightly and didnt run for weeks. Restarted running about 2 weeks ago and decided to do short 3.5km run but more often 5-6 times/week. Which is better, a few longer run or more shorter runs.
I've dont 2 5k's in the past fortnight but found them tough!

adrian522 · 11-10-2014 8:19pm

I'm no expert but I would have thought it best to mix up your runs a bit rather than the same distance all the time. Maybe aim for 4 runs per week, with 3 shortish runs during the week and a longer run on the weekend.

Krusty_Clown · 11-10-2014 8:20pm

KJ wrote: »

Random question: there is a small park in my estate in swords. How would I be able to figure out the distance around the park without a gps watch? Is there an iPhone app for such a thing?

Yep. Try Strava. Won't be as accurate as a GPS watch, but it;ll be close enough. The alternative is to try something like MapPedometer.

11-10-2014 8:22pm

KJ wrote: »

Random question: there is a small park in my estate in swords. How would I be able to figure out the distance around the park without a gps watch? Is there an iPhone app for such a thing?

http://www.mapmyrun.com/ will allow you to map out a course (using Google Maps data), pretty good for that. There's lots of similar options. It's not 100% accurate, but good enough for running purposes

Tom Joad · 11-10-2014 8:40pm

Question for people who have paced races - will a normal balloon do the job or do you use helium filled balloons?

Finnt · 12-10-2014 9:44am

What happened to the boards.ie AC?

TFBubendorfer · 12-10-2014 2:55pm

Tom Joad wrote: »

Question for people who have paced races - will a normal balloon do the job or do you use helium filled balloons?

We always have helium filled balloons (except in Dublin where we're carrying a flag on a bagpack). "Normal" balloons would be rather useless, I'd say

JohnDozer · 12-10-2014 4:07pm

At the moment I can run a 44 minute-ish 10k... Post DCM, with a specific training cycle, how much could I feasibly hope to knock off that over 12 weeks or so?

pointer28 · 12-10-2014 4:37pm

JohnDozer wrote: »

At the moment I can run a 44 minute-ish 10k... Post DCM, with a specific training cycle, how much could I feasibly hope to knock off that over 12 weeks or so?

www.mcmillanrunning.com

Enter your finishing time from DCM and it'll give you an idea, but be sure you're properly recovered from DCM before jumping into hard 10k training or you'll be unlikely to even make the start line for your 10k.

JohnDozer · 12-10-2014 4:54pm

pointer28 wrote: »

www.mcmillanrunning.com

Enter your finishing time from DCM and it'll give you an idea, but be sure you're properly recovered from DCM before jumping into hard 10k training or you'll be unlikely to even make the start line for your 10k.

Thanks for that. My current 10k time gives me a potential marathon time in Dublin that I am fairly sure I won't achieve. Surely if I put it in to McMillan it will tell me I can do a slower 10k than I presently can? I was more asking about potential improvement after a specific cycle of training...

pointer28 · 12-10-2014 4:58pm

Well, you'll certainly start your 10k training with a good aerobic base after the marathon training.

Maybe do a Parkrun or a local 5k at the start of your plan to give you something to work from?

conseng · 13-10-2014 11:06am

Running on grass:

Building my mileage back up in recent weeks and have read recommendations to do as much as possible of my running on grass. Do posters here agree on the merits of this and do ye run much on grass? I have been doing a bit on a local GAA pitch close to home but find it a bit boring and I'm getting sick of wet shoes already.

TFBubendorfer · 13-10-2014 11:25am

conseng wrote: »

Running on grass:

Building my mileage back up in recent weeks and have read recommendations to do as much as possible of my running on grass. Do posters here agree on the merits of this and do ye run much on grass? I have been doing a bit on a local GAA pitch close to home but find it a bit boring and I'm getting sick of wet shoes already.

I do almost all of my running on roads, and really could not imagine doing decent distances on grass.

The one thing to take care of is to build mileage very gradually. The rule of thumb is to increase your weekly distance by a maximum of 10%, though that's a very general guideline and your own experience might differ.

youngrun · 13-10-2014 11:42am

conseng wrote: »

Running on grass:

Building my mileage back up in recent weeks and have read recommendations to do as much as possible of my running on grass. Do posters here agree on the merits of this and do ye run much on grass? I have been doing a bit on a local GAA pitch close to home but find it a bit boring and I'm getting sick of wet shoes already.

Yes its good for avoiding injury, gives a bit of strength and endurance running on grass. The cons include as you say bad underfoot conditions. boredom and it can slow you down by 10-15 secs per mile versus road which ( I have found) can stick you into a bit of a rut

davedanon · 13-10-2014 11:45am

conseng wrote: »

Running on grass:

Building my mileage back up in recent weeks and have read recommendations to do as much as possible of my running on grass. Do posters here agree on the merits of this and do ye run much on grass? I have been doing a bit on a local GAA pitch close to home but find it a bit boring and I'm getting sick of wet shoes already.

If you're really just running around a single GAA pitch, then I can absolutely believe it got tedious very quickly. Is there no park nearby? Re: running surfaces, the old saw (for marathoning anyway) was "do 50% of your running on grass. Always do your long run on the road". So, in effect, your recovery runs would be on the grass, if you were doing two track sessions a week, or one track session and a tempo or similar. That's just my experience and opinion though.

davedanon · 13-10-2014 11:48am

youngrun wrote: »

Yes its good for avoiding injury, gives a bit of strength and endurance running on grass. The cons include as you say bad underfoot conditions. boredom and it can slow you down by 10-15 secs per mile versus road which ( I have found) can stick you into a bit of a rut

just seen this. It would suit then to do recovery runs on the grass, no? you're not worried about speed, for one thing.

Thargor · 13-10-2014 11:50am

Do people recommend running uphill instead of the flat for someone starting out or should it be avoided? I have a really nice route I love doing right behind my house but you have to run up Bray Head to get there, all my other routes are on concrete and exposed to traffic fumes which I hate...

RoyMcC · 13-10-2014 11:55am

Thargor wrote: »

Do people recommend running uphill instead of the flat for someone starting out or should it be avoided? I have a really nice route I love doing right behind my house but you have to run up Bray Head to get there, all my other routes are on concrete and exposed to traffic fumes which I hate...

Don't avoid hills, learn to love them. And the training benefit is multiplied. However, when starting out, take them easy and take a little walk if necessary without feeling guilty about it.

Good luck.

davedanon · 13-10-2014 11:56am

Thargor wrote: »

Do people recommend running uphill instead of the flat for someone starting out or should it be avoided? I have a really nice route I love doing right behind my house but you have to run up Bray Head to get there, all my other routes are on concrete and exposed to traffic fumes which I hate...

So Bray Head is your back garden?

Running uphill can't be much fun if you're really just starting out, but it won't do you any harm. If you're knackered by the time you get to the top, though, then why not just walk it?

ooter · 13-10-2014 12:02pm

Missed the first run of my marathon training programme yesterday,was due to do a 16 miler but I was out saturday and didn't know the one that's one too many.:eek:
Would I be better forgetting about it or try to get it in today,in the grand scheme of things will it make that much of a difference come marathon day?
Was thinking of maybe doing 8 today instead of the full 16 and adding 1 mile on to all of the remaining 8 sessions of the programme?

Thargor · 13-10-2014 12:05pm

davedanon wrote: »

So Bray Head is your back garden?

Running uphill can't be much fun if you're really just starting out, but it won't do you any harm. If you're knackered by the time you get to the top, though, then why not just walk it?

Well obviously not seeing as its either public land or the golf course but its behind my back garden yes.

The reason I want to run it should be obvious, to get good at running! I'm already an experienced walker so walking it would be a bit pointless and who's got the time for a 40 minute stroll just to get to the start of their running route? I just wanted to know if hills were injury blackspots you should avoid until later or if they're okay to start off on.

RayCun · 13-10-2014 12:12pm

ooter wrote: »

Would I be better forgetting about it or try to get it in today,in the grand scheme of things will it make that much of a difference come marathon day?

Forget about it

conseng · 13-10-2014 12:23pm

TFBubendorfer wrote: »

I do almost all of my running on roads, and really could not imagine doing decent distances on grass.

The one thing to take care of is to build mileage very gradually. The rule of thumb is to increase your weekly distance by a maximum of 10%, though that's a very general guideline and your own experience might differ.

Thanks, I am increasing slowly which is tricky as I'm naturally a bit impatient but I feel better for it.

conseng · 13-10-2014 12:30pm

davedanon wrote: »

If you're really just running around a single GAA pitch, then I can absolutely believe it got tedious very quickly. Is there no park nearby? Re: running surfaces, the old saw (for marathoning anyway) was "do 50% of your running on grass. Always do your long run on the road". So, in effect, your recovery runs would be on the grass, if you were doing two track sessions a week, or one track session and a tempo or similar. That's just my experience and opinion though.

I suppose I could drive to the local cross country about 10 mins away which has a 1.5k loop but it is much easier just to jog from the door early in the morning. I have been doing 3 mile recovery runs on the pitch but its boring enough even at that distance. No track sessions at the minute until I get the miles up for a while and until our nice new track is completed:D; Just need a dry week or 2 I'm told.

pconn062 · 13-10-2014 12:41pm

conseng wrote: »

Running on grass:

Building my mileage back up in recent weeks and have read recommendations to do as much as possible of my running on grass. Do posters here agree on the merits of this and do ye run much on grass? I have been doing a bit on a local GAA pitch close to home but find it a bit boring and I'm getting sick of wet shoes already.

I do about 60% of my running on grass, I'm lucky that I have several places where I can run where the smallest lap is 1/2 a mile and the biggest is 4 mile so boredom is not a big issue. Running in grass is easier on the body, less impact and is good for strengthening the muscles and tendons in the lower legs. However you have to compensate the pace a little, generally running on grass is about 10 seconds a mile slower than the road.

davedanon · 13-10-2014 1:26pm

Thargor wrote: »

Well obviously not seeing as its either public land or the golf course but its behind my back garden yes.

The reason I want to run it should be obvious, to get good at running! I'm already an experienced walker so walking it would be a bit pointless and who's got the time for a 40 minute stroll just to get to the start of their running route? I just wanted to know if hills were injury blackspots you should avoid until later or if they're okay to start off on.

I was sort of joking about the first bit.

If you want to run it, then fill your boots. so to speak.

BeepBeep67 · 13-10-2014 3:19pm

Thargor wrote: »

Well obviously not seeing as its either public land or the golf course but its behind my back garden yes.

The reason I want to run it should be obvious, to get good at running! I'm already an experienced walker so walking it would be a bit pointless and who's got the time for a 40 minute stroll just to get to the start of their running route? I just wanted to know if hills were injury blackspots you should avoid until later or if they're okay to start off on.

Hills are fine, but I wouldn't like every run to be hilly, variety is the spice of life and all that. Cliff walk is a nice route and only a short climb to get there, obviously only accessible during daylight unless you go down the headtorch route.

If your house backs onto Bray Head (Veavy Rd, Putland Rd or Raheen - I'm guessing) then you are pretty close to Kilruddery, there's some nice running in there and not as hilly as Bray Head. You can go down the formal membership route or once you mind your own business I've never had an issue running up there.

Clearlier · 13-10-2014 3:27pm

BeepBeep67 wrote: »

Hills are fine, but I wouldn't like every run to be hilly, variety is the spice of life and all that. Cliff walk is a nice route and only a short climb to get there, obviously only accessible during daylight unless you go down the headtorch route.

If your house backs onto Bray Head (Veavy Rd, Putland Rd or Raheen - I'm guessing) then you are pretty close to Kilruddery, there's some nice running in there and not as hilly as Bray Head. You can go down the formal membership route or once you mind your own business I've never had an issue running up there.

All good advice. Would just add that while I wouldn't go up a hill straight out the door 10 mins is plenty of time to warm up. Maintain even effort i.e. don't push hard up the hill and you'll be fine. With the exception of that bit in the middle and the short drop towards the end the cliff walk is actually fairly flat.

P.S. It is fairly treacherous underfoot in places though and I wouldn't risk it in the dark even with a searchlight for a headtorch.

Thargor · 13-10-2014 3:29pm

BeepBeep67 wrote: »

Hills are fine, but I wouldn't like every run to be hilly, variety is the spice of life and all that. Cliff walk is a nice route and only a short climb to get there, obviously only accessible during daylight unless you go down the headtorch route.

If your house backs onto Bray Head (Veavy Rd, Putland Rd or Raheen - I'm guessing) then you are pretty close to Kilruddery, there's some nice running in there and not as hilly as Bray Head. You can go down the formal membership route or once you mind your own business I've never had an issue running up there.

Seriously? Just run in the gate of the estate and around the house etc? Run up the small Sugarloaf or something? What do you mean exactly?

BeepBeep67 · 13-10-2014 4:01pm

Thargor wrote: »

Seriously? Just run in the gate of the estate and around the house etc? Run up the small Sugarloaf or something? What do you mean exactly?

In the gate, turn right towards the car park / squirrel scramble and anywhere from there.
Here's a recent run up there, starting at the business park: http://connect.garmin.com/activity/577202193

You don't have to climb as much if you continue on the lower trail just before the 3 mile point.

Thargor · 13-10-2014 4:07pm

Ah thats great thanks, exactly what I was looking for...

Thargor · 13-10-2014 4:10pm

Clearlier wrote: »

All good advice. Would just add that while I wouldn't go up a hill straight out the door 10 mins is plenty of time to warm up. Maintain even effort i.e. don't push hard up the hill and you'll be fine. With the exception of that bit in the middle and the short drop towards the end the cliff walk is actually fairly flat.

P.S. It is fairly treacherous underfoot in places though and I wouldn't risk it in the dark even with a searchlight for a headtorch.

Yeah Ive never been up there at night, its my weekend/occasional lunchtime route.

SamforMayo · 13-10-2014 4:26pm

conseng wrote: »

I suppose I could drive to the local cross country about 10 mins away which has a 1.5k loop but it is much easier just to jog from the door early in the morning. I have been doing 3 mile recovery runs on the pitch but its boring enough even at that distance. No track sessions at the minute until I get the miles up for a while and until our nice new track is completed:D; Just need a dry week or 2 I'm told.

Do you run in Belleek at all? I find that a good comprise between road and pitch. Pitch is boring alright, but I do notice its good for the recovery runs.

adrian522 · 13-10-2014 4:28pm

Can someone recommend training plan or schedule to take me up to the jingle bells 5k on December 6th?

I plan on running Dublin Marathon on October 27th and then taking some time off from running for a few weeks.

I'm away on holidays from November 5th to 22nd where I amy (or may not) do some easy runs.

But in the 2 weeks leading up to the 5K run what would people recommend I do? It's not a goal race or anything but I would like to get back into some sort of routine around then.

Krusty_Clown · 13-10-2014 4:38pm

adrian522 wrote: »

Can someone recommend training plan or schedule to take me up to the jingle bells 5k on December 6th?

I plan on running Dublin Marathon on October 27th and then taking some time off from running for a few weeks.

I'm away on holidays from November 5th to 22nd where I amy (or may not) do some easy runs.

But in the 2 weeks leading up to the 5K run what would people recommend I do? It's not a goal race or anything but I would like to get back into some sort of routine around then.

Hi Adrian, 2 weeks isn't really enough time to have any impact from a goal-specific training perspective, so the best thing to do is to get back into regular easy running, and after 4-5 days, introduce some strides or fartleks, just to get the legs a little more accustomed to faster paces. If you could do some easy runs on holidays, then you could probably consider a 5k-specific session when you get back (like 4 x 800m @5k pace), but otherwise, I'd leave it out.

adrian522 · 13-10-2014 5:10pm

Thanks, I was thinking I was going to get that sort of advice alright. Not much fitness gains to be made that close to the race.

ideally I'd like to PB in this race as 5K is the only PB still standing from 2013!

BeepBeep67 · 13-10-2014 5:21pm

adrian522 wrote: »

Thanks, I was thinking I was going to get that sort of advice alright. Not much fitness gains to be made that close to the race.

ideally I'd like to PB in this race as 5K is the only PB still standing from 2013!

You could be surprised what you can do on the back of marathon training, you could try a few increasing effort 5k's (parkruns) post the holidays.

ooter · 13-10-2014 6:33pm

RayCun wrote: »

Forget about it

Thanks,didn't need to be told twice.:)
I'll get back on the horse tomorrow.

adrian522 · 13-10-2014 6:37pm

BeepBeep67 wrote: »

You could be surprised what you can do on the back of marathon training, you could try a few increasing effort 5k's (parkruns) post the holidays.

Thanks, yeah that's what I'm hoping, I really want to get back into doing 'something' prior to Christmas and not arrive back in February with all my fitness gone like this year!

BeepBeep67 · 13-10-2014 6:56pm

Buying a pair of running shoes

conseng · 13-10-2014 7:32pm

SamforMayo wrote: »

Do you run in Belleek at all? I find that a good comprise between road and pitch. Pitch is boring alright, but I do notice its good for the recovery runs.

I do but I need to drive to there. Will probably link up with the fit 4 life group there a bit over the winter. Great gravel trails at the foot of the ox mountains above Bonniconlon but they are more of a weekend run also.

walshb · 29-10-2014 5:22pm

Any experienced runners know if there is any noticeable difference with cold weather running and mild-warm weather running? 5 k distances. I am going to run in a race in December and I expect it to be real chilly. I love running in warm-hot weather. Any tips?

Thargor · 29-10-2014 5:26pm

Are recovery runs mandatory? Even for beginners who are just managing 5k without breaks? Because my legs are destroyed the day after a 5k run, need at least 48 hours before I can go out again.

pointer28 · 29-10-2014 5:29pm

walshb wrote: »

Any experienced runners know if there is any noticeable difference with cold weather running and mild-warm weather running? 5 k distances. I am going to run in a race in December and I expect it to be real chilly. I love running in warm-hot weather. Any tips?

Layers, maybe wear a running jacket and hat warming up and then whip them off just before the start, then put them back on again when you're finished.

I read somewhere that "if you're not shivering on the start line you're overdressed" or something along those lines.

I don't think you'll get sick from cold during a 5k, it's the before and after that will do the harm if you're not sensible.

Clearlier · 29-10-2014 5:30pm

Thargor wrote: »

Are recovery runs mandatory? Even for beginners who are just managing 5k without breaks? Because my legs are destroyed the day after a 5k run, need at least 48 hours before I can go out again.

No, but some kind of recovery activity might be a good idea. The theoretical purpose of the activity is to get blood flowing to the areas that have been damaged by training to help them repair more quickly. Trial and error!

walshb · 29-10-2014 5:30pm

pointer28 wrote: »

Layers, maybe wear a running jacket and hat warming up and then whip them off just before the start, then put them back on again when you're finished.

I read somewhere that "if you're not shivering on the start line you're overdressed" or something along those lines.

I don't think you'll get sick from cold during a 5k, it's the before and after that will do the harm if you're not sensible.

Thanks. Shivering on the start line. I don't like the sound of that. I am just curious as to whether I will be able to run as freely and fast as in warm conditions.

pointer28 · 29-10-2014 5:30pm

Thargor wrote: »

Are recovery runs mandatory? Even for beginners who are just managing 5k without breaks? Because my legs are destroyed the day after a 5k run, need at least 48 hours before I can go out again.

It's all relative, for some of us 5k is a recovery run, for others it's still a target to reach, don't worry about what others are doing.

How about a 30 minute walk or a quick spin on a bicycle instead? Either will loosen out your muscles nicely.

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