Random Running Questions

@Enduro I seem to have some recollection of you being sponsored by Cloumbia. Have you tried the OutDry Ex Lightweight Shell jacket? If so any thoughts? Thinking of using it for running in heavy rain.

TFBubendorfer wrote: »

Yes, but Enduro won a 24 hrs race, which is far longer than the time even a complete novice will take for the marathon!

Sorry I totally misread that as winning 24 marathons...:o

Unknownability wrote: »

@Enduro I seem to have some recollection of you being sponsored by Cloumbia. Have you tried the OutDry Ex Lightweight Shell jacket? If so any thoughts? Thinking of using it for running in heavy rain.

Yup, I am indeed sponsored by Columbia. Yes, I wear Outdry jackets pretty much constantly through the winter half of the year, and have one ready to go in my backpack through the other half. My personal opinion of out-dry is its the best waterproof material, far better than gore-tex, and at least as breathable. It's also much more resilient ('ve only once ripped an outdry jacket, and that was coming off a bike on a beyond pedaling speed downhill onto rough tarmacadam. There is no DWR layer, so the beading doesn't degrade over time, and the jackets don't "soak out".

The lightweight ones a great running jackets. They're not as light as the really lightweight "showerproof" jackets, but are far more weather resistant. The only downside to the lightweight version is that in a good heavy shower you can feel the cold of rain, so you can get this strange psychological effect that you're getting wet, even when your not. That's if its just the jacket over skn/baselayer. A mid layer solves that issue.

Thank you for the very detailed reply, I'll pick one up. My size on columbia Ireland is sold out, they are only $99 on the Columbia USA site but don't want to get worried about customs, so will get it on trekkinn for €125.

What do you mean by off-putting??

Has this happened you before in speed sessions, or is it just specifically for races?

Hard to know tbh...but sounds like a warm up to include short sprints and strides might help maybe (?)

aquinn wrote: »

Thank you. I did a decent warm-up and strides. My calf had started to tighten just before I had started so that hadn't helped either. All ok in speed sessions and never stopped or abandoned any. Just felt that for the start of the TT the hard breathing kicked in pretty quick so when it seems to be at the very start my head just went this is too much and I stopped. Think I need a pacer for confidence for the 5km. I did another 3km two weeks ago and had no trouble and it wasn't as bad as I thought it was. Think went into Saturdays one too confident and then when the calf tightened and the breathing escalated I had had enough.

It could be any amount of reason really. Maybe pacing, did you go out to hard, Lack of recovery being another reason.

Why did you do a 3k tt 2 weeks ago and another one this week, and why are you doing a 5k tt next week.
What's the purpose of all the tt's

Ceepo wrote: »

It could be any amount of reason really. Maybe pacing, did you go out to hard, Lack of recovery being another reason.

Why did you do a 3k tt 2 weeks ago and another one this week, and why are you doing a 5k tt next week.
What's the purpose of all the tt's

I'm on a P&D 5km plan. The one two weeks ago was an incorrect reading of the plan. It was to be a 5km race and I read the wrong week.


This week then it was to be a 5km race or or 3km TT so went again with the 3km as thought it would be a good comparison on the same course to see how I was doing.



I purposely tried not to go out too hard and build up the pace as shot off the last time. Maybe still started too fast but calmed myself.

So I've just noticed that basically I'm doing all of my 5K's in anaerobic mode rather than aerobic (in some cases I am doing the majority of the run in VO2 Max)

Does this matter?
I've done 17 runs since starting (pretty much every 2nd day, first thing in the morning on empty stomach) and am down to 05'14" pace.
I am certainly not nose breathing or running at conversation pace, but does it matter if I can keep it up for the 5k?
In my last run my times were (there is a hill in the middle )
05'09"
05'23"
05'29"
05'10"
05'05"

On a recent run I tried to run while only breathing through my nose and failed miserably so just went back to normal....so, should I care or worry about anything here?

Background is zero regular exercise since 2019 where I was playing intense 5-a-side once a week.

GreeBo wrote: »

So I've just noticed that basically I'm doing all of my 5K's in anaerobic mode rather than aerobic (in some cases I am doing the majority of the run in VO2 Max)

Does this matter?
I've done 17 runs since starting (pretty much every 2nd day, first thing in the morning on empty stomach) and am down to 05'14" pace.
I am certainly not nose breathing or running at conversation pace, but does it matter if I can keep it up for the 5k?
In my last run my times were (there is a hill in the middle )
05'09"
05'23"
05'29"
05'10"
05'05"

On a recent run I tried to run while only breathing through my nose and failed miserably so just went back to normal....so, should I care or worry about anything here?

Background is zero regular exercise since 2019 where I was playing intense 5-a-side once a week.

5ks anaerobically is to be expected. Improving your aerobic base will push your anaerobic threshold further down the path.


Are those times in kms or miles (kms I hope)?
Have you had your VO2 tested?

GreeBo wrote: »

So I've just noticed that basically I'm doing all of my 5K's in anaerobic mode rather than aerobic (in some cases I am doing the majority of the run in VO2 Max)

Does this matter?
I've done 17 runs since starting (pretty much every 2nd day, first thing in the morning on empty stomach) and am down to 05'14" pace.
I am certainly not nose breathing or running at conversation pace, but does it matter if I can keep it up for the 5k?
In my last run my times were (there is a hill in the middle )
05'09"
05'23"
05'29"
05'10"
05'05"

On a recent run I tried to run while only breathing through my nose and failed miserably so just went back to normal....so, should I care or worry about anything here?

Background is zero regular exercise since 2019 where I was playing intense 5-a-side once a week.

Sounds like you're almost time trialing every 5k, not a good idea, you'll burn out or get injured.
Racing a 5k, the breakdown is roughly 90% aerobic and 10% anaerobic and I think most runners who race 5k know exactly when that switch happens.

If your quickest Tim for 5k is 25 mins, I'd suggest your easy pace should be 5'50 and slower per k.
If you want to get faster and quicker, you do need to slow down and on a run or 2 start extending the distance. When you run easy and extend the distance this is where the real fitness gains are made with the recruitment of certain muscle fibres, capillaries (Road network for blood to muscles) and mitochondria.

Keep doing what you're doing now and you will plateau or worse injure yourself.

Running is about patience. If you're creating a lifetime habit, what's the hurry?

Mar Azul wrote: »

3k is a tough distance. This is where every bit of oxygen in is being used immediately. I'd expect your breathing to be tough from the start.

The fact it wasn't 2 weeks ago, suggests maybe it wasn't quite a max effort.

When you did your warm up and strides, did you let your body/breathing return to normal as in bit of a break for 2/3 mins? If so, this is a big mistake, HR should be slightly elevated when starting, last stride done and you should be starting the TT within 30 secs.

Was it an early start? I know for an early short race I have to get out for a 20 min jog about 2hrs before main race to wake the body up.

Maybe extend the warm up jog next time, couple extra strides and don't hang around after the last one. Finally bit of acceptance that the 3k is tough, right on the vo2 button.

Thank you. 3km is tough!

I did 3 strides and would have given myself a lot less time between them than 2/3 minutes, maybe a minute or less. I also stopped dead at the start as had to wait for a boxer and owner to clear the path as needed to know which path they were taking before I started as I didn't want to be hunted down.

Yes, it was an early start. Got up at 7:30 and so started at 8:30. Would be used to early morning sessions though but just never seems to have such an issue breathing during session than I did on Saturday. I think just confidence took a knock as expected a better effort than before. I was going to repeat the week but no point in doing that so will continue on. Appreciate feedback and assistance. I maybe just need a pat on the back and acceptance that it is tough and to HTFU. Over confidence got me that I could beat two weeks ago yet was way off. Live and learn.

Cartman78 wrote: »

A random and very niche question for FlipBelt owners :pac:

I've only recently got one and find it very good so far... the question i have is in relation to cleaning it.

I've just been handwashing mine in cold water and hanging it on the line; am very wary of putting it in a washing machine as any loss of shape or integrity would be game over I'd imagine.

Anyway would be interested to know what other folks do

Hand-rinse and hang mine out - it's soaked with sweat after an hour running so needs washed each time. I'd think constant machine wash vs quick hand-wash would wear it out quicker.

Also, has a small tear in fabric that I don't want getting worse. Any tips on best way to patch this type of stretch fabric?

Cartman78 wrote: »

A random and very niche question for FlipBelt owners :pac:

I've only recently got one and find it very good so far... the question i have is in relation to cleaning it.

I've just been handwashing mine in cold water and hanging it on the line; am very wary of putting it in a washing machine as any loss of shape or integrity would be game over I'd imagine.

Anyway would be interested to know what other folks do

Oh I fire mine into the washing machine with everything else! Have it now a couple of years and not a bother on it. Just make sure the key clip is tucked in.

Mar Azul wrote: »

3k is a tough distance. This is where every bit of oxygen in is being used immediately. I'd expect your breathing to be tough from the start.

The fact it wasn't 2 weeks ago, suggests maybe it wasn't quite a max effort.

When you did your warm up and strides, did you let your body/breathing return to normal as in bit of a break for 2/3 mins? If so, this is a big mistake, HR should be slightly elevated when starting, last stride done and you should be starting the TT within 30 secs.

Was it an early start? I know for an early short race I have to get out for a 20 min jog about 2hrs before main race to wake the body up.

Maybe extend the warm up jog next time, couple extra strides and don't hang around after the last one. Finally bit of acceptance that the 3k is tough, right on the vo2 button.

I have 3km x 3 interval sessions (at max effort) every 6-7 weeks and my God they are brutal.

The 5km TT is fine and even the 2 x 5km TT is not too bad but the 3k x 3 is pure evil.

All with a 15 minute progressive warm up.

Mar Azul wrote: »

Ouch
What recovery do you get between the 3x3k at max?

Keeping moving (walk/jog) for 3mins