Random Running Questions

My best 10k of 42-23 minutes (somewhere inbetween can't remember) was ran using a massive negative split, route was hilly first 5k too)

Went through ½ in 22:30 and finished in 20:10-20:20 so negative split is the way to go I would say. I try to go even pace for 5k and below but with the longer stuff always start out slower. Not too much but a little bit - maybe 10 seconds slower per k for the first 4k.

I can’t see it being a problem esp in checked bags.
We have travelled extensively and never had a drama, worse case scenario you get held up while they do a test on it or get the dog over

anyone ever managed to get over Achilles tendonitis?

I'm about a year into the recurring pain… been to specialists, gotten scans, nothing shows up…

Just keep getting referred the usual:

-build muscle using weights

-train easier for running

-stretch (foam roll/tennis ball)

-massage

Very common issue amongst runners and a common enough question around these parts. Looking at the what you're currently doing I'll make the following suggestions.

Strength work.

Tendons need to be loaded, I'd recommend do plenty of heavy isometric strength work. Instead of calf raises etc. especially if it is interstitial Achilles tendinopathy.

It goes without saying that you need to "manage" the injury, if running is causing to much stress on the tissue then you need to back off a little, how much depends on the level of pain, if it's up 2/3 out of 10, during or afterwards then I'd probably tip away but anything more than that, then you need to ease back more.

Personally I'd hold off on the stretching, as I'd never recommend stretching for any tendon issue. (Or much else either)

If you want to "loosen" out your calf muscles. Using you foam roller, place your calf on it and leave it on any sore/tight areas for as long as need to to reduce the soreness/tightness, then move to the next area. This will help the nervous system to relax the muscle, rolling up and down continuously like most people do usually increase the flight or flight response.

Massage "may" help but this will only be temporary.

Without turning it into a row? Best thing is ignore and move on whilst trying not to scream f*ck off back and threaten to report the dog. If you ignore the dog it tends to forget about you a few metres after you pass - usually happens for me anyways.

Nothing like a scary dog to spike your HR on an easy run 🤣

Or to make you run a bit faster! 😁

I wouldn't rely on GPS on the track. Short straights with lots of turns is exactly the type of run profile that GPS doesn't do well with. Plus the strong likelihood that you won't be running the racing line, which adds up over 12 laps.

The easiest and most accurate way to do it is use the lap function on your watch and keep a running total of your over/unders. First lap is 91s - great bang on. Follow that up with three 93s in a row, you've 6 seconds to make up. And so on.

Of course, this very much depends on the type of track run. Is this a race with other people? Have you a plan for what happens if the pack goes out at 94s pace, or 89s pace? Are you comfortable running solo?

carry dog treats in your pocket

It has a track run function which works extremely well when I do workouts but as it was pointed out, chance I'll be in inside of lane 2/outer side of lane 1 so although I could set it to lap every 400m, over the 12½laps it would eventually go wrong.

Going to be sticking with manual lapping, average lap time function and maybe HR although probably not.

Might not be a bad idea to be honest. There will be a clock by the start line anyhow will be able to roughly judge the lap time myself so can just do the maths in my head and forget the watch. Thanks for the suggestion.

I find PF30 quite good. I don’t react too badly but these aren’t full of sweeteners and additives. Maurten might be worth trying too. They are definitely pricier but I they are a much more quality product.

Of course be sure to try them on an easy run. The IBS gut is particularly sensitive to stress so you want to get used to them when under less stress than a race.

Give Maurten a go

Why not just not eat gels? Guaranteed to avoid any issues caused by any gels of any brand.