The Running and General Exercise Thread

[Don]

As with all electronics, cheap Chinese ones fine. Renpho for me.

[Sir Andy Mahowry]

Aldom for me.

Don't use it enough though, really should get it going on my lower back which has been bad the last week or so.

[Alan Shearer The 2nd]

Anyone know of any tried and tested dumbbell-only programs they could recommend?

I'm incredibly unfit but a niggling back issue over the past year through golf is making me actually do something about it. Got a set of 30kg dumbbells on order.

Appreciate it's not as beneficial as a barbell when it comes to the likes of squats and deadlifts but I'm not going to a gym and I'm not buying a squat rack.

[Kikó]

I've been following this for years https://youtube.com/@BurnBootCamp?si=5GAoKbhFpSUTgVL4
But most of their camps are probably going online soon and off YouTube. Might be a decent starting point though in the meantime. I've only got dumbbells and they do the job.

[Offshore Toon]

Google "reddit dumbbell only routine".

[Waffdon]

How do you lot take Creatine? I got told earlier that I shouldn’t be taking it with water as I’ll just piss it out.

Not sure raspberry flavour goes with chocolate protein powder but we’ll find out :lol:

[Sir Andy Mahowry]

I tried with water and I hated it.

Usually take it in my first protein shake of the day (but I've got unflavoured creatine) but I've also tried it in orange juice which makes it taste fine.

[Waffdon]

The unflavoured stuff with water is one of the worst drinks imaginable (hence getting raspberry which makes it taste like diluting juice)

[niko_cee]

I've never really got my head around the whole gym supplement market. Why do people bother with it all? Is it just about the GAINZ? All seems the height of mountebankery to me. Creatine, probably among a whole suite of other things, seems to have gone from outlier/headbanger material to the absolute mainstream in the last 10 to 15 years.

Furthermore:

Side effects of creatine include:
Weight gain.
Muscle cramps.
Muscle strains and pulls.
Stomach upset.
Diarrhea.
Dizziness.
High blood pressure.
Liver dysfunction
Kidney damage

:cab:

[Lewis]

How much are you using that the taste is an issue? I used to drop a tiny scoop - I think it was about five grams - into my mouth and then just wash it down with whatever I was drinking after the workout. I got out of bothering during the lockdown and never got back into it and haven't ever noticed any difference.

[Ben]

Dry scoop like a man.

[Sir Andy Mahowry]

How much are you using that the taste is an issue? I used to drop a tiny scoop - I think it was about five grams - into my mouth and then just wash it down with whatever I was drinking after the workout. I got out of bothering during the lockdown and never got back into it and haven't ever noticed any difference.

A mini scoop, it has a weird flavour in water.

In orange juice and protein shakes it's fine.

I'm also not sure it does anything, I've still got loads so I'll work my way through it but I doubt I'll buy another.

[Ben]

5g is about the most the body can absorb. The rest is pissed out essentially. Drinking with water is no less advantageous than drinking with something else or dry heaving it. The science is sketchy on whether it’s actually beneficial, but it’s cheap as fuck and there’s no downside so why not.

[Kikó]

The science isn't sketchy on creatine. It's one of the few supplements that's actually got some proven performance improvement..

I have it with my cereal dissolved in the milk.

I bought myself a weight rack now to add some other to my room and a new set of 30kg dumbbells.

[niko_cee]

If that's in response to me, my question wasn't so much as to the efficacy of these thing as I'm sure EPO or whatever else would also 'improve performance', it's more why, as an amateur in your whatevers in terms of age, performance is in any way a relevant factor in what you are doing? Health, enjoyment, community, fine, but pure performance seems to me to be the realm of the deranged malcontent.

In a field I have more experience in, it's like the lycra brigade in cycling and all the aero and weight-saving you can pour your money into. I just don't get it. If you feel you need to see constant performance gains in whatever you are doing, as an amateur, maybe you need to find something you can just enjoy doing in and of itself? Just feels like it ends up as an arms race that sucks people in for reasons they don't really know.

But that's probably just me. You can say the same about fast cars, expensive watches, fancy tasting menus and I guess the full gamut of wank that people spend their money on.

[Lewis]

It costs pennies and isn't remotely dangerous, so it's more comparable to buying a bike in a particular colour than spending an extra six grand on carbon wheels.

[Pepe]

As with most things, it just becomes part of the hobby.

[Kikó]

Nico - it was in response to Ben re his comment on the science. But yes you're right, you can easily not do it and still enjoy working out. But it does help muscle growth and as Pepe says, it becomes part of the hobby.

It's one of the few supplements that are actually scientifically proven to do anything.

[Alex]

Cracked the 4 hours on the marathon today, third time of asking. Which for some reason is a weight off. 3:57:03 in York.

[Sir Andy Mahowry]

Fair play, congrats.

[Foe]

Cracked the 4 hours on the marathon today, third time of asking. Which for some reason is a weight off. 3:57:03 in York.

Cracking effort - well done!

Do they get easier as you do more or is it still a slog?

[ScousePig]

Good stuff, Alex. There seemed to be a lot of races on today.

I'm doing the Leeds Abbey Dash next week as usual. See if I can manage a sub-40 minute.

[Alex]

Thanks fellas.

Foe - Kind of. But the last 10K or so (everything after 20 miles really) has been similarly unpleasant each time. :D

My (admittedly still fairly limited) experience is that i becomes very much a mental battle with yourself at that point.

ScousePig - I've never done the Abbey Dash but would like to, and it's close enough that's I've no excuse not to. My 10K best is absolutely nowhere near that sort of level though, that's rapid!

[Foe]

Thanks fellas.

Foe - Kind of. But the last 10K or so (everything after 20 miles really) has been similarly unpleasant each time. :D

My (admittedly still fairly limited) experience is that i becomes very much a mental battle with yourself at that point.

ScousePig - I've never done the Abbey Dash but would like to, and it's close enough that's I've no excuse not to. My 10K best is absolutely nowhere near that sort of level though, that's rapid!

Ha can imagine. One of my pals did a marathon up this way which is basically across some pretty hefty hills and the whatsapp videos and messages he was sending the group suggested he was on the brink of suicide at his arrogance that it would fine. I’m a quitter, I wouldn’t stand a chance.

Top effort all the same.

[Andrew]

Completed my first ultra marathon last weekend Gower Ultra Bach 34 miles.

Amazing experience, beautiful views felt pretty fresh at the end of it besides the blisters on my feet making it feel like I was running barefoot on glass.

Lessons learned though take fresh socks as running in completly soaked feet with shoes that are filling up with sand continuously turns your socks into sand paper…

My Apple Watch is shit for running for longer than 6 hours as it died 25 miles and i left the charge ring bank in the hotel room.

Having to pull out my phone to check the gpx file to make sure I was going the right way is annoying to the extreme so I think investing into a coros or garmin watch that has maps enabled would be a decent investment.

12 months from morbidly obese to an ultra runner not a title I’d ever thought I’d be able to give myself!!

[Raoul Duke]

Amazing stuff man. Congrats

[hfswjyr]

At this rate, you may as well sign up to this next year.

(P.S. currently live, 11 hours in and... many more to go).

https://backyardultra.com/
https://my.raceresult.com/266852/results#0_B3DC1F
https://www.youtube.com/watch?v=3MPGfWFs9CU

[ScousePig]

Managed to dip under 40 for my 10k at the Abbey Dash this morning. 39:50.

[Alex]

That's impressive!

That's, what, under 6:30 a mile? That's mad. That's six and a bit miles all quicker than any mile I've ever run. :D

[Kikó]

Scouse has always been a rapid runner.

[ScousePig]

It just comes with experience really. I could have pushed myself and gone quicker, especially as my heart rate was only averaging 140 and I felt comfortable.

For a bit of context, I only came 500th-odd.

[hfswjyr]

At this rate, you may as well sign up to this next year.

(P.S. currently live, 11 hours in and... many more to go).

https://backyardultra.com/
https://my.raceresult.com/266852/results#0_B3DC1F
https://www.youtube.com/watch?v=3MPGfWFs9CU

They've been running for 91 hours straight now.

https://my.raceresult.com/266852/results#0_B3DC1F
https://www.youtube.com/watch?v=BPDXoRdDDy4

[Kikó]

The brother in law has been inspired by this video this (https://youtu.be/o4FP9fgxk24?feature=shared) and wants to walk 50km from Salerno to Napoli. What can possibly go wrong?

[Sir Andy Mahowry]

As long as he's got some Scottish walking boots he'll be fine.

[Don]

I'm a big fan of the idea of walking holidays, I have the Camino de Santiago down on the to-do list if Allah permits it. Italy would be perfect for it but I'm not doing none of this marathon bullshit thats going to damage my body. It won't get the social media clout or the reformed cocaine addicts promoting it but split that up into 4 days' worth and actually saviour and enjoy it.

[Offshore Toon]

I've actually been eyeing up a visit to Iran. The architecture and ancient cities look incredible.

[Kikó]

As long as he's got some Scottish walking boots he'll be fine.

Scottish walking boots :drool:

[Waffdon]

Myprotein.com need to chill with the emails. Fuck me. I know they love a promo but I’ve had 20+ this week and 5/6 today alone

[Boydy]

Not related to the thread but on the topic of emails, I bought a new duvet set from Dunelm the other week and they must have sent me about 5 or 6 emails in the following couple of weeks begging for reviews. Fuck off, it's not even out of the packet yet.

They didn't seem to have an unsubscribe link till about the 6th email too.

[Offshore Toon]

Dunelm are so pushy with email receipts but you can't ever give in to that shit.

[Lewis]

I bought a blind off them months ago and I seem to get at least one e-mail a day.

[Offshore Toon]

And you claim to be a man of the people... You're just Boydy with testosterone.

[Boydy]

Dunelm are so pushy with email receipts but you can't ever give in to that shit.
I bought it online, not instore. I never go for email receipts in shops.

[Baz]

I switched from Athletic Greens AG1 to something called 33Fuel Ultimate Greens, purely based on cost, and my god I can barely drink it. So bad. Lesson learned: you get what you pay for.

I’ve been doing very well with quite a strict fasting plan (don’t eat between 6pm and 12pm) and lost 2lbs last week, after a recent spate of fast food and takeaways, and consider myself 6lbs from my target weight.

Problem is my ‘love handles’ are still flabby. What can I do to reduce/firm them up, please?

[Waffdon]

Don’t be changing your physique for a fling in work mate

[Baz]

Don’t be changing your physique for a fling in work mate:nono:

[Boydy]

Lift some weights and do some exercise.

[Ben]

From the photos I’ve seen you’re built like a 1 iron anyway. What more is there to lose?

Just exercise to firm up what you’ve got rather than losing it. “Love handles” are literally the last thing to go and you can’t directly target them, despite what Instagram PTs might say.

[Sir Andy Mahowry]

From the photos I’ve seen you’re built like a 1 iron anyway.

:D

[Kikó]

Gave the new gym near my nans a go today. Some excellent old school machines and my first experience on a hack squat machine, absolutely brutal even without weight. Looking forward to going back a few times this week to play with all the random equipment and do a few deadlifts while I get the chance to use a barbell.

[Ben]

Now there’s next to zero chance of me competing in anything, hack squats can get to fuck. My gym owner who trained us loves hack squats as a supplementary exercise; he’s not wrong, they are excellent bang for your buck but I don’t think anything else has made me puke as much outside of sandbag runs.

[ScousePig]

Do hack squats give you the benefit of both squats and deadlifts then? I used to do both but found it 1) a little bit much when trying to fit everything else into my regime and 2) tricky to get on the squat racks at the gym. In fairness the gym has expanded now.

I could possibly get on board.

[Ben]

Nothing will compensate for regular squats. Having the weight on your shoulders makes it a complete total body exercise. No doubting they’re great especially when looking for extra volume, but they’re not a “level one” exercise like back squat and deadlift.

[Baz]

1735718489585832368

[Kikó]

That is a really fucking dumb exercise.

[Luke Emia]

11 miles Christmas morning, followed by 5k yesterday to get the lactic acid out of the legs.

This wind completely sucks any joy out of running though it’s just horrendous.

[Alex]

Agreed, wind is the only weather that will actively put me off going out for a run. I mean rain isn't ideal but once you're wet you're wet and that's it. Wind is just constantly demoralising throughout.

[Andrew]

Been a while since I posted in here, not sure why I’m even really updating my progress here but as last year came to a close I’d managed

Run 1800 miles swam 6 miles cycled about 150 miles in the summer
Exercise hours over 400
211 days active doing at least 1 hour of exercise
Lost 6 stone

I’d planned on signing up to a half iron man but the cost was ridiculous 600 just to enter plus add on fees booking fees by the time I’d book a hotel food etc was looking at close to a grand for one event that was less than 60 miles away in Swansea..

So I decided to basically do my own.. went over to the local pool swam 2km got on my bike and went off for 40 miles then got home put the bike in the shed and run 13 miles easier than actually doing the Half iron man but still fun to complete.

This year has started off amazingly entered the Chepstow half marathon which was my first 13 mile run a year earlier managed to take nearly 50 mins off my previous time and came in around 2 hours 10 mins.

Last year my first mile I managed to run without stopping took me 17 mins 22 seconds

Monday night during the mile speed test with my running club I managed a mile in 7 mins 37 seconds.

This Sunday is my biggest test yet and I’ll be honest I’m shitting a brick I’ll be at the start line of Run,Walk,crawls 10th anniversary of their Brecon to Cardiff Ultramarathon 45 miles.

I did want to get down to 16 stone for this but a family holiday and Christmas set the weight loss back a bit so I’m hovering around 18 stone still.

I’m planning on running an ultra every month this year and to complete the Pegasus Slam April I’ve signed up to BigMoose charity ultra which is 7 days after I’ll hopefully completed the 40 mile Pegasus Cannum Ultra🏃💨

Hopefully I’ll manage to stay as injury free as I did last year so fingers crossed.

[Kikó]

Seriously impressive - amazing the gains you've made.

[Sir Andy Mahowry]

An ultra every month? Fucking hell.

[Andrew]

My hear rate has lowered from a resting rate of 79 to 46 now which is quite impressive I’ve got a picture of me finishing my first 10k to me running my first ultra or it’s during one of the trail marathons I did the difference is quite startling.

Not sure how you upload a picture on here otherwise I’d show.

One of the best things of all this though is the feeling of walking into a clothes shop and just picking something off the shelf without having to try it on and knowing it will fit instead of scouring Asda or the like for something in xxxl

[Raoul Duke]

Awesome stuff man, keep it up :thbup:

[Sir Andy Mahowry]

My hear rate has lowered from a resting rate of 79 to 46 now which is quite impressive I’ve got a picture of me finishing my first 10k to me running my first ultra or it’s during one of the trail marathons I did the difference is quite startling.

Not sure how you upload a picture on here otherwise I’d show.

One of the best things of all this though is the feeling of walking into a clothes shop and just picking something off the shelf without having to try it on and knowing it will fit instead of scouring Asda or the like for something in xxxl

Upload to Imgur and then post it here.

The minefield of 3XL indeed horrific. As is the new minefield I'm in which is the fact that I seem to be between sizes for shirts right now.

[Andrew]

https://www.instagram.com/reel/C1UHorqtIu3/?igsh=MWx0ZGF0MXFiOW4wNA==


That might take you to my instagram account basically full of pictures from some of my runs etc

Actually that’s a link to a reel I made the before and after picture is the last one that pops up.

[Sir Andy Mahowry]

Fair fucking play lad.

[Andrew]

Fair fucking play lad.

Thank you.

[Kikó]

46 is a great resting heart rate. When I was at my fittest I was always around there but recently creeped up to 51/52 as I do more weights. You've inspired me to go for a run today 👏

[Andrew]

Completed my 2nd ultra Brecon to Cardiff 44 miles in 11 hours

First 26 miles were my fastest ever think I cleared that in 5 hours 30 mins or something conditions over Brecon were awful but managed to get a 90 min gap between the cut off times for check points 1 to 4 managed to then keep a average pace of 13 minute miles up to mile 35 I think then my legs were gone made the mistake of sitting down for to long at the last check point in my defence the hot dogs and coffee were top notch!!

Knew I had around 2 hours to make the finish line and with it being only 5 miles away I basically hobbled back to the finish line.

Made another mistake at the end didn’t get changed into dry clothes straight away instead headed to the cafe and bought a coffee met up with some of the other runner's I’d met along the way, then I think I got mild hypothermia as I couldn’t stop shaking so hobbled to the car and sat there with the heating on full blast pulled myself together and headed home.

Few blisters on my heels inner thighs feel like someone’s rubbed me down with sand paper but the weird part is which I didn’t expect is the places I’m aching and it’s hammered home where I need to focus a lot more on..

Ab and stomach feel like I’ve done a million sit ups arms and shoulders are in bits but all in all I’m not in to bad a shape!

https://ibb.co/myPVDSK

[Yevrah]

Recently started running again and my shins are killing me from about 2km in. Relatively normal for that to be the case when I've picked it up before after a period of inactivity for the first couple of goes, but I must have (tried to) run about 8 times now and it's still happening.

Any ideas? This better not be one of the many benefits of getting old. I like running.

[CJay]

Have you got a good pair of running shoes?

[Luke Emia]

Recently started running again and my shins are killing me from about 2km in. Relatively normal for that to be the case when I've picked it up before after a period of inactivity for the first couple of goes, but I must have (tried to) run about 8 times now and it's still happening.

Any ideas? This better not be one of the many benefits of getting old. I like running.

Running shoes is the big one. But how far are you running? Maybe worth cutting down the actual distance as well to get used to running again.

[Yevrah]

Thanks for the tips gents. Changed tack and went for just running until it hurt and then stopping. Day on, day off arrangement since then and just completed 3km in under 20 mins without stopping and seemingly minimal pain.

Pathetic time and distance I know, but feels like genuine progress from the absolute disgrace I was in the post above.

The endorphin rush is sooo good.

[hfswjyr]

I feel like something in me must be wired wrong. I've never had this endorphin rush everyone speaks of. Only ever exhaustion.

Gonna try get back into a running rhythm, maybe head to some park runs.

[Yevrah]

I've a couple of friends who say similar so I don't think you're alone, for me it feels like a warm tingly glow over your body if that helps to narrow the feeling down.

[Andrew]

I’ve only really got a rush from running when I’ve completed a distance I’ve not done before.

Burst into tears completing my first marathon then my first ultra I was elated crossing the line but then broke down having food in the hall afterwards.

[Luke Emia]

Right then. I’m cranking up the mileage now did 12.5 miles on Monday. Half marathon this Sunday and then a 2 hour long run the following Sunday.

My normal half marathon pace is 1.50 to 2 hours but my last couple of long runs I’ve found really fucking hard and I’ve hit a wall around 7/8 miles even though for example I pissed a 7.5 mile speed run on Wednesday this week.

Ideally that 2 hour run in a weeks time I’d like to be doing 14 miles or so in that time.

What can I eat/drink prep wise before my long run to stop myself hitting the wall and should I be saving things like energy gels for about half way through the run only. I’ve been taking one before my long runs but I’m wondering if that’s causing me to go out too hard(which feels fine at the time) then I’m crashing an hour in.

[Yevrah]

Finally hit 5k without stopping, clocking in at 32:25. Still a long way to go but first target achieved. I’m never getting as unfit as I was again.

[Kikó]

I'm really struggling on my runs at the moment and it's probably due to my trainers just barely having any padding. I'm no where near 4 minute kilometres anymore which makes me sad.

[Luke Emia]

Yeah my last pair I think I ended up doing about 700 miles in and I realise when I replaced my trainers at the end of January that the difference having trainers actually doing what they should be doing is unbelievable. The feeling for the first 2/3 weeks was like running on clouds, I'm about 200 miles into them now and can already feel the difference but I'm not going to leave it as long to get my next pair.

[Kikó]

They're cross fit trainers (cheap) so I can literally feel stones under my feet. I want to get some of those cloud Hoka running shoes.

[Yevrah]

Right, after fighting through the pain barrier I can now 'run' 5k every time and dipped below the 30 min mark at 29:42 this morning and it no longer hurts at all. The human body is an amazing thing. Loving it and need to keep it up now. Would love to get to the stage of running 10k 4 or 5 nights during the week and then having the weekend off.

[Boydy]

I'm on week 5 of couch to 5k now and I've got the single 20 minute run coming up next.

Those Brooks running shoes I spent what I thought was an obscene amount of money on were worth every penny. My ankle is fine and they feel like running on clouds.

[Yevrah]

I really struggled with couch to 5k. The stop start nature of it really didn't sit well with me and I even ended up pulling a muscle in my chest, which having never felt before made me think I was having a heart attack.

It's been harder this time due to never having been heavier or more unfit when I started, but the "run Forrest run" approach seems to have worked again.

[Boydy]

Did the stopping and starting lead to you pulling a muscle in your chest?

What was your "run Forrest run" approach? Just run as far/long as you can and then go a bit further/longer each time?

[Yevrah]

Did the stopping and starting lead to you pulling a muscle in your chest?

I assume so, but will never know for sure.


What was your "run Forrest run" approach? Just run as far/long as you can and then go a bit further/longer each time?

Yeah, basically that. Everytime I've started before I've walked/run again after a breather to 5k, but I had to just stop when I was starting out this time as (due to being so fat and unfit) it was actively damaging me trying to carry on.

Talking of which, it's absolutely insane that we celebrate fat people at all in society - I feel physically sick every time I look at myself in the mirror. Fair play to those who don't, but even on a practical level it's just horrible being that overweight.

[Boydy]

I feel like I'd give up on the running part too soon and start walking if I just left it up to how I feel. I like the structure of the programme so I can tell myself "I just need to run for X more minutes and then I can walk again".

Going from two 8 minute runs with a 5 minute walk in between (the last day I did, week 5 run 2) to one single 20 minute run seems like a big jump though.

[Spikey M]

Talking of which, it's absolutely insane that we celebrate fat people at all in society - I feel physically sick every time I look at myself in the mirror. Fair play to those who don't, but even on a practical level it's just horrible being that overweight.

That's just women though, isn't it? And it's all bollocks really, they just want to look like good people. That's why you see so many of those inane GOTCHA videos floating round, like this:


https://youtu.be/C6qsYFP2itA?si=lvwTRKWGGa_DQ1il

Nobody - apart from Baz, because he's a sick pup - thinks Lizzo looks good. Which is why they all took it as an insult, despite calling her "a 10".

Keep those running trainers on Yev. Yasssss king.

[Kikó]

My current approach to running is trying to incorporate a slow longer tempo run in with something a bit faster and shorter (oo er). All a little pointless though as I'm having a knee op is a few weeks which will reset it all.

[Don]

Whats the knee op about? I've done something funky to mine. Over the phone physio seens to think it's muscular and that 2 weeks off with a subsequent rehab programme of bs exercises is going to get me back but I'm fucking fretting here.

[Alex]

Right, after fighting through the pain barrier I can now 'run' 5k every time and dipped below the 30 min mark at 29:42 this morning and it no longer hurts at all. The human body is an amazing thing. Loving it and need to keep it up now. Would love to get to the stage of running 10k 4 or 5 nights during the week and then having the weekend off.

Nice one. Thinking back to when I started out you've honestly cracked one of the hardest bits.

Now you've got the 5K down you will be surprised how relatively easy the jump to 10K is. One day will just feel good and keep going and it won't seem like much of an effort at all.

Honestly, compared to going from no running at all to cracking 5K without stopping doubling up to 10K is an absolute piece of piss. You will get it in no time.

[Yevrah]

Nice one. Thinking back to when I started out you've honestly cracked one of the hardest bits.

Now you've got the 5K down you will be surprised how relatively easy the jump to 10K is. One day will just feel good and keep going and it won't seem like much of an effort at all.

Honestly, compared to going from no running at all to cracking 5K without stopping doubling up to 10K is an absolute piece of piss. You will get it in no time.

Cheers Alex, I've periodically run before so the feeling of getting to this stage knowing that's the hardest bit done was immense. I think the fastest I ever did 10k was just under 50 minutes but today's 5k in 29:42 felt a million times more satisfying given how hard getting back into it has been this time. I fucking love the feeling when you get far enough in (usually around 3.5k for me) that you KNOW you've got it. The stitch isn't coming, the legs feel fine and breathing is good. Elation all the way to the end even if it's still hard.

[Yevrah]

And you're bang on with it getting easier. When I was properly fit in my 30s (running 10k 4 or 5 times a week) I was only ever really interested in doing 10k, but one day I just kept going and got to 16k before stopping. I was getting bored and having hit 10 miles I figured that was enough but it's always stuck with me how much easier it was to keep going than I expected.

I'm gonna run a few more 5ks this time, aiming to get the pace down to sub 29 or 28 minutes and then start extending the distance gradually at 30 minute 5k pace. I want the first 10k I do to be in under an hour. Anything else just feels a bit lame.

[Manc]

I ran once. Makes you think.

[Kikó]

I've created a run club if you want to be even weirder and more boring about running. https://strava.app.link/OmXMEPS0TIb

[Boydy]

I ran once. Makes you think.
You should try making a decent post once.

[Sir Andy Mahowry]

I've created a run club if you want to be even weirder and more boring about running. https://strava.app.link/OmXMEPS0TIb

TTH Meet 2024 doing a 10k in Izmir?

[Andrew]

Totally agree going from nothing to 5k is the hardest steps you will take.

Couch to 5k is harder than going from a marathon to your first 50k or even longer distance as by then you have built up a certain mental resilience alongside the fitness needed to do it.

Keep going though sign up for a 10k or a half marathon to keep pushing yourself.

[Alex]

Cheers Alex, I've periodically run before so the feeling of getting to this stage knowing that's the hardest bit done was immense. I think the fastest I ever did 10k was just under 50 minutes but today's 5k in 29:42 felt a million times more satisfying given how hard getting back into it has been this time. I fucking love the feeling when you get far enough in (usually around 3.5k for me) that you KNOW you've got it. The stitch isn't coming, the legs feel fine and breathing is good. Elation all the way to the end even if it's still hard.

Absolutely this. The "runners high". I always thought that was bollocks that runners just told non-runners but it's definitely not.

When you hit a stride and it all clicks, you know that not only have you got it in the bag but you're actually enjoying yourself in the process. It's very satisfying when it happens. At the risk of sounding an absolute cunt it can be quite a meditative feeling at times when this happens, I find. I honestly feel like I do a lot of my clearest thinking when I reach this point, it's not unusual for me to go for a run just to think a problem through.

[Alex]

I've created a run club if you want to be even weirder and more boring about running. https://strava.app.link/OmXMEPS0TIb

Anything Strava related, I am there. :D

[Kikó]

TTH Meet 2024 doing a 10k in Izmir?

It has to be?

I've asked Copilot to make a logo for the group and I think it's smashed it. AI is taking over.

[AyDee]

All in on the Strava club.

[Serj]

I've been going for runs for a couple of years now and have never really experienced anything I'd classify as "runner's high". Some runs feel easier and you know it quite early on, some less so, but that's it. Maybe I'm doing something wrong.

I did however manage to get a bleeding nipple running 14km today. :D Burns more than I'd have expected, the bastard. Guess I'll have to tape them for long distances or pay more attention to the shirts I'm wearing.

[Ben]

I've been going for runs for a couple of years now and have never really experienced anything I'd classify as "runner's high". Some runs feel easier and you know it quite early on, some less so, but that's it. Maybe I'm doing something wrong.

I did however manage to get a bleeding nipple running 14km today. :D Burns more than I'd have expected, the bastard. Guess I'll have to tape them for long distances or pay more attention to the shirts I'm wearing.

I'm with you. I run because I know I need to, not because I enjoy it.

[Spikey M]

I've never found running anything but a miserable experience. Weight training and long walks with MancSean in the countryside >>>>>>>

[Yevrah]

I think it’s just the way our brains are wired differently as humans. Two of my best mates were appalled at the idea of running and suggested a load of other shit I should do instead that they love but would bore the fuck out of me. Another loves it and has just pulled the trigger on some expensive shoes. Horses for courses I guess.

[CJay]

Good to see more people catching the running bug.

I'm starting training towards the Causeway Coast half marathon in September now. It's a lovely run, taking in the Giants Causeway on your way. I did it in 1:46:35, finishing 18th, in 2022 so I'm aiming to beat that. I've been mainly running 5-6k over winter so looking to ramp up a bit now and get nice and lean again before targeting those big long runs over what I hope to be a nice, warm summer.

[Alex]

I've been going for runs for a couple of years now and have never really experienced anything I'd classify as "runner's high". Some runs feel easier and you know it quite early on, some less so, but that's it. Maybe I'm doing something wrong.

I did however manage to get a bleeding nipple running 14km today. :D Burns more than I'd have expected, the bastard. Guess I'll have to tape them for long distances or pay more attention to the shirts I'm wearing.

Luckily I have never had the bleeding nipple thing, but a lot of people I know who run have told me this has happened to them!

The other one that seems kind of common that I've managed to avoid is the toenail thing. Luckily all of mine have always stayed attached. Long may that continue.

[Yevrah]

Tough going today after yesterday’s right result so tapped out after 20 mins at 3.3k. Ok with that as I’ve run every day since Tuesday now.

Drinking tonight and day off tomorrow so another sub 30 min 5k on Sunday is the target.

I’m combining this with removing shit from my diet and the weight is flying off - lost 3 pounds this week.

[Serj]

Luckily I have never had the bleeding nipple thing, but a lot of people I know who run have told me this has happened to them!

The other one that seems kind of common that I've managed to avoid is the toenail thing. Luckily all of mine have always stayed attached. Long may that continue.

I usually damage my toenails playing football because I'm an uncoordinated, gangly creature and running can definitely worsen those injuries, though I don't think I've ever gotten one from running itself. I've got a pretty black toenail at the moment that looks like it should really come off any minute, but is hanging on for dear life.

[wullie]

I feel like I'd give up on the running part too soon and start walking if I just left it up to how I feel. I like the structure of the programme so I can tell myself "I just need to run for X more minutes and then I can walk again".


This is the same for me, I'm my own worst enemy as unless it's exercise I enjoy like playing football, my brain's constantly telling me 'that'll do, let's go home'.

[Andrew]

I usually use zinc tape on my nipples and any hotspots on my feet I’ve lost 2 toenails and suffered some horrible blisters.

The Gower ultra I did was a learning lesson in looking after my feet on a 35 mile run a lot of it was over sand dunes and across rivers should have taken time to dry my feet off and removed the sand as best as I could at the check points but I ploughed on through.

Bleeding nipples are awful the pain is ridiculous but taping them up usually solves the problem.

Vaseline on thighs is a good shout to

[Manc]

Kinky.

[Boydy]

Tough going today after yesterday’s right result so tapped out after 20 mins at 3.3k. Ok with that as I’ve run every day since Tuesday now.

Drinking tonight and day off tomorrow so another sub 30 min 5k on Sunday is the target.

I’m combining this with removing shit from my diet and the weight is flying off - lost 3 pounds this week.
Is running every day a good idea?

If you're only getting back into shouldn't you probably have rest days in between runs? You're no spring chicken any more, Yev.

[Yevrah]

Haha. It’ll be fine. Just wanted to get something in today as that would have been two days with nothing otherwise.

It’s knackering me but after getting over the hideous start I’m confident it’ll get less and less tiring as my body gets used to it.

[Yevrah]

Mid-week update.

Friday turned into a ludicrous night out which wrote the weekend off, with no running on Sunday as a result.

Monday 5k - 31:29 - Felt wrong all the way through but was on for a record pace at 4.6k when I suddenly hit the wall. Had to walk for a bit and then ambled over the line.
Tuesday 5k - 29:25 - Normal service resumed yesterday with a this time running pb. Rounded off the half hour by hitting 5.1k at 30 minutes dead too.
Wednesday 5k - 29:29 - Same treadmill settings as yesterday, so no idea why I was 4 seconds slower. Felt grim for the last couple of km's but bloody minded determination saw me through.

Weight loss is now up to 5lbs in about 10 days I think. Sub-29 minutes is the next target.

[Luke Emia]

Mid-week update.

Friday turned into a ludicrous night out which wrote the weekend off, with no running on Sunday as a result.

Monday 5k - 31:29 - Felt wrong all the way through but was on for a record pace at 4.6k when I suddenly hit the wall. Had to walk for a bit and then ambled over the line.
Tuesday 5k - 29:25 - Normal service resumed yesterday with a this time running pb. Rounded off the half hour by hitting 5.1k at 30 minutes dead too.
Wednesday 5k - 29:29 - Same treadmill settings as yesterday, so no idea why I was 4 seconds slower. Felt grim for the last couple of km's but bloody minded determination saw me through.

Weight loss is now up to 5lbs in about 10 days I think. Sub-29 minutes is the next target.

If you want to make your 5k's quicker it may sound slightly weird but increase your distance but run slower for a while once or twice a week.

Also coming off the treadmill and running on the road might help. I really struggle with pace on a treadmill and will be blowing out of my arse after 15/20 mins because the speed if just constant. Whereas on the road because I can slow down and push when I want/need to I find it at lot easier to have those consistent runs where I improve.

[Kikó]

Yeah tempo longer runs mixed with faster shorter runs will help build your 5k speed.

[Alex]

I had a bit of an unpleasant one on the last, pre-marathon long run earlier. The 20 miler. The dreaded "wall". That hasn't got me in a long time. Such an awful feeling. The legs (and subsequently the pace) were gone from 15 miles onwards, I just couldn't get it back on track.

Although I did stick out to 20, which is something. I am a believer that the very hard/outright horrendous ones are worth more in the bank (as long as you see them through) than the easy ones. It builds the mental strength, which is the most important thing in many ways.

I don't fancy the idea of sticking another 6.2 miles on top of that in a fortnight though! I mean I've done it before, rationally I know I can.....I just can't imagine it right now. :D

[Yevrah]

Did my first outdoor run yesterday and it was much easier than I thought it would be. Not sure on time as I was using the health app on iphone to track the distance and being slightly distrusting off it I made sure I was well over the 5k, at 5.5k, which was four laps of the local park.

The stone paving was a bit harder on my legs than the treadmill, but the fresh air and navigating dogs, families and weirdos made it so much more enjoyable than staring at the same shit on a treadmill for 30 minutes. Will make it a weekly occurrence at least now, hopefully more if this weather ever gets its arse in gear.

Shame it took so long to get up to speed as there's a local 10k that I've done before and would love to do again, but it's in two weeks and entry is now closed.

[Alex]

Get a Garmin Yev, (or some sort of running specific watch, but I would very much recommend Garmin) you won't look back! Or a stopgap in the meantime the Strava app will track your route/distance via GPS.

And you are correct, the variation more than makes up for the impact on the knees and whatnot. The legs will just acclimatise to that anyway.

Just make sure you're keeping a rough idea of the mileage in your shoes and get some new ones when required. I used to be a big believe that was all bollocks and you could just run a thousand miles into a pair and they would be fine, but it's definitely not the case unfortunately.

I can't do it on the treadmill personally. I mean, I don't own one and don't have a gym membership, so I have no option to. But based on my limited experience in the past it's much better outside.

[Yevrah]

How long would a brand new pair of trainers last?

Back on the treadmill after work tonight and it’s a new this time running 5k PB in 28:49.

Best thing is that I started at 27 minute pace expecting to struggle to make it to 2k but somehow managed it all the way to 3.7k at that pace. So I now have a path to sub 27 minutes. :drool:

[Luke Emia]

Depends on exactly what you are wearing but most standard running shoe’s will be good for 4/500 miles my last pair I worked out I’d done around 700 miles by the end and they were shagged. But some people will do 1000 or so in a pair.

[Alex]

Yeah I would say not to take them past 500 miles a pair ideally. Somewhere between 300 and 500 I would be looking around for a replacement. I've had pairs I have really liked that I have put more miles into, but then when I finally did change the feeling of wearing the new pair made it immediately obvious I shouldn't have been wearing the old ones that long.

[Andrew]

Last year I run 1500 miles in total in the same pair of trainers wearing a 60 quid pair of ASICS gt express (sports direct usually having loads of them on sale) without to much trouble I wouldn’t worry to much about anything fancy to be honest, although I would size up and maybe go for. “D” width if you got hobbit feet.

If you start trail running then you will go through shoes much quicker I destroyed the pair of Saucony ultras after about 400 miles though.

If your looking for a way to track your runs and possibly going to be running for longer/further then have a look at the Coros Pace 3 around 200 quid on amazon. I’ve used mine for a 12 hour run and the battery only dipped down to about 70 percent also has breadcrumb navigation if you start using gpx files.

The Coros app also lets you click points on a map and will work out a route for you to run with the distance and elevation which is great.

[Yevrah]

The dramatic increase in temperature has made running much harder this week. 3.5k and dead on both Tuesday and Thursday before I finally made it all the way to 5k last night in 29:40. Day off today and back out to the park tomorrow. Looks hot tomorrow morning so no idea how that is going to go.

[Luke Emia]

This weekend on Saturday I ran 10.5 miles as part of my training plan which I am following with the aim of increasing my mileage and possibly looking to do a marathon in the autumn with a time under 4 hours and hopefully more like 3 hours 45.

On Sunday I took part in a local 10k race just planning to use it as a bit of a cool-down/training run. Actually ended up running it in 51:22 which in some ways I was quite pleased with. But, I pushed quite hard for the last 3k but think I definitely could have started pushing around 800 metres earlier and I realised that if I had had a proper race prep week and not had a long run on the Saturday I probably could have quite comfortably gone under 50 minutes and realistically more like 48 minutes based on how I felt at the end.

Really enjoyed it though, first race I have done since I did the Brighton half marathon a couple of years ago which I ended up with an injury form so I am thinking about doing some more as part of my training over the next few months.

[Kikó]

I've decided to enter a ten k with my bro in July in Salford with the "let's do this" lot. https://www.runthrough.co.uk/event/run-media-city-5k-10k-july-2024/

Hoping to get myself up to sub 45 but need to get my trainers replaced asap.

[Andrew]

First actual trail marathon on Saturday did the half last year and it was pretty brutal and with the quite strict cut off times on the full distance it be a test to see how much I’ve improved over the year I guess

2000m elevation 8 hours to complete it in with 3 cps at 7, 13 and 20 miles I know I can go the distance but I’m running this alone and it’s a lot of self navigation so going into it with the “if you don’t try you don’t know” attitude.

[Boydy]

Finished couch to 5k last week so decided to go out and run a full 5k today. I'd only been running for 30 minutes rather than for distance and it was only at 4mph on my treadmill so I was expecting it to take over 45 minutes. Ran 5.3k (nearest marker for the halfway point was just over the 2.5 mark) in 34:08. Had a little walk break as I was turning and there were also a few sets of traffic lights I had to stop at.

Well pleased with that given how long I was expecting it to take me.

[Yevrah]

Well done Boyd.

Running still going well and got my this time running 5k PB tonight at 27:23. Done a few longer runs but when I can consistently hit under 28 mins for 5k I'll push onto 7k and then to the big one.

Weight still coming off and lost a stone now.

[Luke Emia]

Fairly sure I had Covid the week before last as I was completely out on my feet. First run back last Monday was 2.25 miles and I was fucked. But cranked out a 5 miler tonight and planning on 10k tomorrow.

I’ve actually been trying to lose weight the last 4/5 weeks and I’ve lost just over a stone from 13st 10 down to 12st 9. With the idea of improving my running. At the minute I’m at a calorie defecit of about 600 calories a day so pushing myself hasn’t really been doable. Once I hopefully get down to 12st or just under I’m going to increase my calories up whilst being mindful of what I eat, hoping that knocking the best part of 2 stone off my weight might make a considerable difference to my speed over longer distances.

[Yevrah]

27:23 again this morning. Finally feels like I’m getting to or in the much easier stage of running now.

[Boydy]

I'm sore all over today.

[Sir Andy Mahowry]

To break away from the running.

I've decided to up my step count the last few weeks in an effort to lose more of my body fat.

Decided on a minimum of 8k two weeks ago, upped to 8,500 last week and it's now up to 9k for this week. Will look to go up to a minimum of 10k every day.

It's been surprisingly easy thus far, especially on gym days as I'll pace around between sets rather than sitting down, and I'm enjoying the walks I do on my non-gym days.

Hit over 15k the last two Monday's (I do a group Tennis session, although next week is the final lesson) and that seems to be about my limit. Although a good portion of that on those days is jogging/running around a tennis court which is pretty tough on my ankles and knees right now.

[Yevrah]

7k in 39:53. At 6.5k I thought I’d go straight to 10k, phoning in the last 3k at silly slow pace to dip under the hour mark, but 200m later I felt like death and and had to walk for a bit before running the last 200m to 7k.

Still, more progress

[Ben]

Ah, the wall.

I've ran a load of 5ks over the years (hundreds) but never once managed 10k. I hate running which doesn't help but I always tapped out in the 6-8k region whenever I tried to push on to 10k.

[Kikó]

That's crazy that you've never run 10k. It's just a mental battle but just try and break it down into time, it's not that far.

[Luke Emia]

I would pull your pace right back for anything longer. Slow it down and then you will find it a lot easier, once you’ve done a couple then look to speed it up.

[Ben]

I'm not bothered enough. Like I said, I hate running, it's purely a means to an end to have a not-shit cardio base for sports.

[hfswjyr]

I'm basically same as Ben on this front. My weekly run is 7km, and the one yearly event I run is 8.4km, but I've never bothered to go further.

[Yevrah]

I really enjoy running but have no desire whatsoever to go beyond 10k once I get there. That 3/4 times a week will suit me fine.

[Manc]

Cycling > running.

[Pepe]

I agree, but it is also a lot more time consuming.

[Yevrah]

Just did 30 mins on the treadmill in 26 degree heat without stopping for the first time since starting running again. 5.3k in total and hit the 5k at 28:10.

When the temperature inevitably drops I'll hit 10k no probs and reckon I'll push 5k under 26 mins fairly soonish :drool:

[Andrew]

Long Course Weekend Wales (Tenby)

What a weekend signed up to the full weekend

1.2mile open water swim
40 mile bike ride
26.2 mile run

Absolutely shit myself leading up to the swim as I hadn’t got round to actually getting into the sea to swim at all and only had trained in the local swimming pool.

Got to Tenby on the Thursday night and went out onto the beach Friday morning to see what it was like actually swimming with a wetsuit on and in open water.

Swam 2km in just over an hour but all the time I was in just deep enough to be able to tip toe if I got tired..

18.00 rolled around and 2000 swimmers all crammed into the pen for a mass start which was fucking terrifying once I got going the the fear seemed to ebb away… seeing people being pulled into the rescue boats 10 mins into the swim sort of filled me with a weird confidence as I felt really strong, the first leg was against the current so felt like I was swimming on a treadmill and not actually moving but before I knew it looked back and realised I was so far off the coast now that I couldn’t hear the music or the cheers of the crowds and the only sounds were from the pretty high waves that engulfed me every few minutes..

Second leg was pretty easy to sight so managed a pretty straight line to the home leg, before I knew it the sounds of the crowds and music could be heard again then a small run to the finish line.

Possibly the most amazing feeling I’ve had so far from finishing something the last two years if I’m honest.

Saturday bike 40 miles, was have great fun on that lots of hills with fast declines think strava had my top speed at 45 mph before I’d start wobbling like a jelly then slow down.. I’d still be overtaken by the elites on these sections that were finishing off the 112 mile ride.. the speeds those lunatics reach are amazing !!

25 miles in and 3000ft elevation my chain snapped so I thought fuck it I’ll run with it till I reach a checkpoint.

Check point reached they said if I went about 5 miles to Narbeth there’s a bike shop there I could get a new chain so in for a penny in for a pound off I went google maps in hand only to get there and it was shut….so I run with the bike another few miles down a main road till I hit the road courses and thought balls to it I’ve run about 10 miles I’ve got a marathon tomorrow I’ll just bin it off and miss out on the medal☹️

Sunday on tired legs lined up with the sole intention of getting under 6 hours and a red carpet finish, first 13 miles in 2 hours 20 then the hills came nearly 2000 ft in the next 13 miles destroyed my will to live but managed to cross the line 20 mins faster than last year and get an amazing red carpet finish!!

Sunburnt and knackered but near enough a tri athlete now 😂

[niko_cee]

A multi-tool with a chain breaker and a few spare quick links is really essential gear for a long ride. The quick links alone might save you if you're lucky.

Sounds a mad weekend, and an even madder journey you seem to have been on since starting this whole business whenever it was.

[Baz]

#madlad

[Andrew]

Yeah I’ve learnt that lesson now but I really did go into this totally blind and didn’t think of the chain snapping I’ll definitely be buying gear that’s essential next time 🤦*♂️

I borrowed the bike off my mate and had done about 50 miles total in the last year on it and didn’t really think into it more than it’s a bike ride not much can go wrong besides a flat tyre. Stupid I know.

[Serj]

I despise heatwaves like the one we currently have round here. More than 27 degrees every day, even if you get up before 6AM it's usually around 20 degrees. I sweat like a bastard in normal circumstances, but going for a run in this weather I'm drenched within 10 minutes. No fun.

[Yevrah]

After holding at a 27:20 ish 5k due to the hot weather I felt it was time to push it today and hit 26:20 for 5k. Seeing you’re at 3.8k after only 20 minutes and hitting 4K by 21 mins were such good feelings.

Just need to stop being lazy now and go for the 10k.

[ScousePig]

Some of you might benefit from a more consistent programme. I use the book 'run less, run faster' which does three runs a week: an interval, tempo and long run.

If you follow the 10k programme the longest you'll run is 16k.

[Lofty]

Does anyone make their own protein bars or do you all just buy them?

[Sir Andy Mahowry]

Just buy them.

Don't eat too many though, they're not great for you and protein powder is a much better source as it has less carbs, fats and calories.

They should just be seen as a slightly better chocolate bar.

[Baz]

Just need to stop being lazy now and go for the 10k.
You're far from lazy, Yev.

[Boydy]

I've got aome pain in my arse/hip/lower back. It's sore on the right side every time I put weight on my right foot/leg. Just when walking, I haven't run for a week now. Anyone get anything like this?

Have I just overdone it a bit and need to rest a while? I've been stretching every day but it doesn't seem to be helping that much.

I googled and google suggests it might be sciatica?

[Waffdon]

Just buy them.

Don't eat too many though, they're not great for you and protein powder is a much better source as it has less carbs, fats and calories.

They should just be seen as a slightly better chocolate bar.

I love the new mahow.

I hope you get a creator code in due course

[Kikó]

I've bought some new trainers - Nike Structure 25. Will report back if they finally make running easy.

Went for a run in Scotland a couple of days ago and the terrain makes it all 100x harder with a horrendous amount of uphill gradients. It absolutely blasts you trying to run uphill.

[ScousePig]

I've got aome pain in my arse/hip/lower back. It's sore on the right side every time I put weight on my right foot/leg. Just when walking, I haven't run for a week now. Anyone get anything like this?

Have I just overdone it a bit and need to rest a while? I've been stretching every day but it doesn't seem to be helping that much.

I googled and google suggests it might be sciatica?

Sciatica, from my experience, will be painful right through the bottom of your back, your arse, right down the back of one of your legs and right into the sole of your foot. It was horrible when I had it.

Have you tried an ice pack?

[Sir Andy Mahowry]

I love the new mahow.

I hope you get a creator code in due course

Up to 46KG lost now so it's clearly working.

[Boydy]

Sciatica, from my experience, will be painful right through the bottom of your back, your arse, right down the back of one of your legs and right into the sole of your foot. It was horrible when I had it.

Have you tried an ice pack?
Yeah, from what I was reading it usually goes all the way down your leg but can sometimes just be in your arse.


I haven't tried an ice pack, no. Might give it a go.

[Boydy]

Up to 46KG lost now so it's clearly working.

That's some going, well done.

[Waffdon]

Up to 46KG lost now so it's clearly working.

Obscene

We need before and after photos when you hit your goal

[Yevrah]

That is outstanding Mahow. :cool:

In less outstanding news, I decided to give it the full gun for 10k today, all going well up to 6.2k, with enough in the bag to do the last 3.5k at 9km p/h and still be under an hour, so I was actually thinking 59 minutes or even sub 58 was on. Took a large slurp of water and some of it came out of my mouth all over the treadmill controls. Treadmill wasn't a fan and decided I'd spat enough water on the stop button to go into pause mode, which you can't interrupt as it counts down from whatever speed you're running at 0.1km p/h increments until it hits zero.

At that point you can usually get it going again so I figured if I keep my speed up and then start it again once the pause routine has finished - I'll have only lost 30 seconds or so and I have that in the bag anyway.

Treadmill had other ideas, refusing to start going again until I stopped running, got off it and turned it off and on at the power. By this point the run was well and truly interrupted so 6.2k it is. FFS.

[Pepe]

Mahow turning into a fitness bro out of nowhere is one of the greatest recent storylines in TTH.

[Yevrah]

Losing over 7 stone really is an incredible effort. You must feel amazing Mahow.

[Pepe]

Ukraine pt. 2 is going to be a banger.

[ScousePig]

I suppose the outdoor equivalent to that Yev would be having to stop at a road or a junction when you're in your groove. My advice would be to take a few deep breaths and start again slowly - trying to get back to the same pace straight away can be quite draining. Though if the treadmill is malfunctioning there's probably not much you can do.

I'm having a few hamstring troubles. It's a combination of doing more on leg day in the gym on Thursdays, doing a running club after school on a Friday with quite a bit of sprinting involved, combined with continuing my Saturday and Sunday running routine.

[Yevrah]

I suppose the outdoor equivalent to that Yev would be having to stop at a road or a junction when you're in your groove. My advice would be to take a few deep breaths and start again slowly - trying to get back to the same pace straight away can be quite draining. Though if the treadmill is malfunctioning there's probably not much you can do.

Cheers Scouse, I'll try that. Stopping at a junction is ok as you can keep running on the spot, sadly I literally had to stop running completely to get the cunt going again and at that point it just feels a bit cheaty. First 10k this time needs to be without stopping.

[Lewis]

Nice one Mahow. Do you have a target? I ask because you must be closing in on the loose skin zone.

[Sir Andy Mahowry]

Nice one Mahow. Do you have a target? I ask because you must be closing in on the loose skin zone.

I think 90kg is probably my target weight so I've still got around 30kg left to go.

No loose skin yet, I think I've been losing the weight at a steady pace and all the strength training has helped to keep it away.

[ScousePig]

Cheers Scouse, I'll try that. Stopping at a junction is ok as you can keep running on the spot, sadly I literally had to stop running completely to get the cunt going again and at that point it just feels a bit cheaty. First 10k this time needs to be without stopping.

I try to turn it into a positive (unexpected breather!) but it can be a tough mindset to get into. I wouldn't worry about 'cheating'.

If you're doing a 10k without stopping/walking then you're on the right track.

[hfswjyr]

That is outstanding Mahow. :cool:

In less outstanding news, I decided to give it the full gun for 10k today, all going well up to 6.2k, with enough in the bag to do the last 3.5k at 9km p/h and still be under an hour, so I was actually thinking 59 minutes or even sub 58 was on. Took a large slurp of water and some of it came out of my mouth all over the treadmill controls. Treadmill wasn't a fan and decided I'd spat enough water on the stop button to go into pause mode, which you can't interrupt as it counts down from whatever speed you're running at 0.1km p/h increments until it hits zero.

At that point you can usually get it going again so I figured if I keep my speed up and then start it again once the pause routine has finished - I'll have only lost 30 seconds or so and I have that in the bag anyway.

Treadmill had other ideas, refusing to start going again until I stopped running, got off it and turned it off and on at the power. By this point the run was well and truly interrupted so 6.2k it is. FFS.

Had a similar technology fail on the weekend. Trying to get under 40 min for my route, and I knew I was close to it. As I reached the finish line I hit stop on my watch, only for the watch to tell me it had finished installing a fucking Spotify update. Kept clicking buttons, but eventually it just went back to the default clock face and it looked like it hadn't bothered to record my run. Walked home, took the watch off, and then found the timer was still going (50 min at this point). Have no idea if I did under 40 min or not, so deleted the data.

[Yevrah]

It's fucking annoying isn't it. When I'm knackered and that shit happens all sense of proportion usually goes out of the window, but for some reason I didn't have a mini-tanty yesterday.

[Kikó]

https://strava.app.link/gPOEvRPW3Kb

From 5-9km it was a mental battle to not just cut it short. Happy enough with the time.

[Andrew]

Kiko your runs are awesome that I see on strava mate fair play you run at a speed I can only dream of shifting at !!

Yev you have made incredible progress mate and to be honest you had that 10k in the bag why don’t you sign up for a run there’s plenty around at this time of the year go for a half marathon, the jump form 10k to 13 miles isn’t that great and very doable!!

August 3rd is approaching fast and my biggest challenge to date a 50 mile ultra over the Brecon Beacons with 10,000 feet elevation sort of shitting myself but also excited in equal measure.

[CJay]

Yev spitting all over the treadmill and then quitting is playing out in my head like a scene from IAP. :D

Great going from everyone in here.

I finished my 10k race at the end of June in 43:28. It’s a properly chip-timed race yet somehow every year it clocks in at 9.6km on my watch. Quite annoying.

Just over 2 months to the North Coast half over some pretty rugged and hilly terrain.

[Kikó]

Kiko your runs are awesome that I see on strava mate fair play you run at a speed I can only dream of shifting at !!

Thanks mate. Tbh you're carrying a little more weight and age on me so I think there are plausible reasons why! Plus the distances you are going are ridiculous, it's awesome.

[Yevrah]

You're far from lazy, Yev.

Missed this, thanks Baz. :)

[Yevrah]

Yev you have made incredible progress mate and to be honest you had that 10k in the bag why don’t you sign up for a run there’s plenty around at this time of the year go for a half marathon, the jump form 10k to 13 miles isn’t that great and very doable!!

Thanks mate. Once I've banked a few 10k's on the treadmill and in the park I'll look for a run of that length, don't ever fancy going beyond 10k as (and correct me if I'm wrong) that's where injuries and shit start happening and I can't be doing with that.

If I can run 10k three or four times a week and gradually get the time down I'd be happy with that. If I could get to 50 mins for 10k (which I have done before, albeit 10 years ago) by the time I'm 45 and be an intermediate runner based on this (https://runninglevel.com/running-times/10k-times) I'd be ecstatic. Just over a year to get there.

[Ben]

Lol I'm not even a novice for 5k. I think I'll make a serious effort to improve on that after my knee surgery. Quite embarrassing.

[Lofty]

Up to 46KG lost now so it's clearly working.

Amazing effort. What's your diet looking like, if you don't mind sharing? Trying to get back into it, added fun and games of my wife deciding she's an ethical vegetarian now too. I took your advice and bought a bag of protein powder juat going to dump a scoop of that in my porridge every morning. Feel like my main issue is being hungry again between meals, and I have a lot of external stress right now which makes me want to eat shite for that short term dopamine hit, I am resisting though.

[Manc]

Losing 100 pounds is immense.

[Clunge]

I've got to get back into this. Did Couch to 5k a few years ago, loved it, second run after completing, had a minor fracture in my knee (vvv minor) but was still enough to knock me off course to this day. But I reckon I can get it going again. I really just want to get to the point where I can nip out for a quick 30-min 5k and that's it.

[Sir Andy Mahowry]

Amazing effort. What's your diet looking like, if you don't mind sharing? Trying to get back into it, added fun and games of my wife deciding she's an ethical vegetarian now too. I took your advice and bought a bag of protein powder juat going to dump a scoop of that in my porridge every morning. Feel like my main issue is being hungry again between meals, and I have a lot of external stress right now which makes me want to eat shite for that short term dopamine hit, I am resisting though.

Right now I'm eating just over 2500 calories (get to eat more than an average person because I'm still a large man).

Breakfast on gym days is a bowl of Greek Yoghurt with a bit of almond or peanut butter mixed in (to up the calories and get healthy fats in) as well as a scoop of protein powder. I'll then chuck some Special K on top as well as a bit of fruit or a glass of fruit juice/smoothie.

I'll have two scoops of protein powder after the gym. Then I'll have lunch which consists of 250g of mince beef/turkey, a steak, some chicken breasts, salmon etc. Alongside one (or sometimes two) of those Veetee sticky rice pots. Making your own rice is better but it's easy to calorie count these. Plus a bit of veg and then some healthy fats in the form of olives/avocado or, my personal favourite, some hummus.

Dinner is usually the smallest meal of the day. I'll usually have little fat left (my aim right now is around 84g with 248g protein and 197g carbs) and limited carbs too so it will be a lean meat with a rice pot (if I have the allowance) or some potatoes, sometimes no carbs though.

Loading on protein will help keep you satiated for longer so always try to have a decent amount in every meal.

[AyDee]

Loads of accomplishments on this page. Well done all.

After a quiet year of running last year, I've finally been upping the milage this year and did 154km last month. Aim is to get to c. 200km this month and then maintain that for rest of the year, possibly with an unofficial (first) marathon in the autumn. Didn't make the London ballot for 2025 so thinking of getting in a European marathon instead, which would be fun.

Managed a 34:00 tempo run at 4:20 pace today which felt pretty decent. Good to be upping the speed / interval stuff now that milage has increased, so will hopefully get back below a 20 min 5k in the not too distant future.

[Lofty]

Right now I'm eating just over 2500 calories (get to eat more than an average person because I'm still a large man).

Breakfast on gym days is a bowl of Greek Yoghurt with a bit of almond or peanut butter mixed in (to up the calories and get healthy fats in) as well as a scoop of protein powder. I'll then chuck some Special K on top as well as a bit of fruit or a glass of fruit juice/smoothie.

I'll have two scoops of protein powder after the gym. Then I'll have lunch which consists of 250g of mince beef/turkey, a steak, some chicken breasts, salmon etc. Alongside one (or sometimes two) of those Veetee sticky rice pots. Making your own rice is better but it's easy to calorie count these. Plus a bit of veg and then some healthy fats in the form of olives/avocado or, my personal favourite, some hummus.

Dinner is usually the smallest meal of the day. I'll usually have little fat left (my aim right now is around 84g with 248g protein and 197g carbs) and limited carbs too so it will be a lean meat with a rice pot (if I have the allowance) or some potatoes, sometimes no carbs though.

Loading on protein will help keep you satiated for longer so always try to have a decent amount in every meal.

Thanks for this, I think I've seen those rice pots or another version of them in Home Bargains so will pick some up.

[Boydy]

I've got aome pain in my arse/hip/lower back. It's sore on the right side every time I put weight on my right foot/leg. Just when walking, I haven't run for a week now. Anyone get anything like this?

Have I just overdone it a bit and need to rest a while? I've been stretching every day but it doesn't seem to be helping that much.

I googled and google suggests it might be sciatica?

Did some foam rolling on my arse the past couple of days and this is almost fully gone now? Wonderful.

[Kikó]

You're relieving symptoms rather than treating the issues (probably tight hips) and would gain more doing some more mobility work.

[Waffdon]

Thanks for this, I think I've seen those rice pots or another version of them in Home Bargains so will pick some up.

They’re a god send. Cheap as fuck as well. Usually always getting an offer of 2 packets for £2 in Morrisons (so 4 pods).

[Boydy]

You're relieving symptoms rather than treating the issues (probably tight hips) and would gain more doing some more mobility work.

Got any recommendations?

[-james-]

Got any recommendations?

It's surprisingly easy to see an NHS physio in Scotland, dunno about where you are, and they're generally excellent with that sort of thing. Failing that, £50 for a private appointment is always worth it in my experience.

[Boydy]

Yeah, I was considering that. I went to one before about foot/ankle pain when running. He told me I had flat feet (I do) and to wear insoles for them. The insoles were extremely uncomfortable and made my foot/ankle pain worse when just walking about in them.

I mostly solved that pain by buying good trainers and adjusting my foot strike a bit (I was basically running entirely on my toes before - he never even seemed to consider that might be something that needed adjusting).

Might try a different one though.

[Kikó]

Got any recommendations?

Have a look at a few of these and see if there are videos closer to your symptoms:

https://www.instagram.com/squat_university?igsh=OXN5dGR0Z3k4dHU4

https://www.instagram.com/squat_university?igsh=OXN5dGR0Z3k4dHU4


https://www.instagram.com/kneesovertoesguy?igsh=MWZpZHN6dnd2ZXlmZg==

[Boydy]

Can't view any of them. :(

Probably because I don't have instagram.

[Kikó]

https://youtube.com/@thekneesovertoesguy?si=xSf2ikO_OaVNa0xe

https://youtube.com/@squatuniversity?si=eHakJkEcKeOfABe8

Try YouTube then. Kneesovertoes is great for leg strength and reducing weak areas. Squat university has great rehab and techniques on building and identifying weak points.

[Kikó]

1811067049298301162?t=Navb3ImDTHtfuRdr_l1jQw&s=19

[Pepe]

That TOP BANTER was meant for THE GROUP, wasn't it?

[Yevrah]

My treadmill has broken. God dammit.

[Boydy]

I got back to it today. Just did 30 minutes on the treadmill. I much prefer running outside.

[Sir Andy Mahowry]

I don't run, body isn't built for it, but how do you lads do 30+ minutes on on a treadmill?

Maybe it's different as I'm walking but I'm so bored after 15 minutes. Barely use one now as I find it so dull.

[Boydy]

I have the tv on when I'm on it. It's still boring though.

[Luke Emia]

Yeah fuck that. I sometimes do my interval training in the gym if the weather is shit but other than that I run outside. On the treadmill is just so fucking dull.

[Andrew]

I run my first half marathon a treadmill, struggle to stay on it for 30 mins now.

[-james-]

I've never got on with running, but recently got into going on the rowing machine three times a week (https://thepeteplan.wordpress.com/beginner-training/) and I think it's the one. The technique aspect makes it engaging, and I like the little screen that tells you how fast you're going.

I did an 8:39 2k on my first day going all out, looking forward to testing that again in a few months. I'm pretty sure it's improving my recovery from other stuff I do as well.

[Kikó]

Did a runthrough event tonight in Media City. Annoyingly my brother beat me by 42 seconds which I'll put down to the age gap. Still 46:32 for a 10k is decent even if it felt like my legs wanted to give up.

[Manc]

My man can shift.

[Baz]

How many steps do you do a day? I often forget to take my phone out at the weekend, and I have a proper watch that doesn’t do feeble tasks like count steps, so I don’t know how accurate my ‘health app’ counter is on my iPhone, but I’ve recently been trying to do 10,000 steps a day. Usually this means a long skive off work and an audiobook for company, so the benefits are tri-fold.

I’ve averaged 7439 a day for the past month apparently. The previous months were daily averages of 6123 in June, 3057 in May and 2566 in April, so there is marked improvement and something to show for my effort of actually going outside.

Is 7439 okay though, or do I just think its good cos its more than I used to get when sitting at home all day? I can’t see me carrying it on when it’s not so sunny tbh, but we’ll see.

[Sir Andy Mahowry]

I do a minimum of 9000 a day.

June and July I averaged over 11k.

Decided to go up (I was at around 4-5k average) as the weight stopped going down, weight has been falling off since.

[Yevrah]

Is that just walking Mahow? Interesting the impact it's having if it is.

[Sir Andy Mahowry]

Is that just walking Mahow? Interesting the impact it's having if it is.

That's just all steps in a day and the average is pushed up a lot by a Tennis lesson on Mondays which is 4-6k of jogging on the court.

I get a lot of steps on non-gym days where I'll go for a 60-80 minute walk.

[Kikó]

12k steps a day for the last year seems to be my average. 7000 is fine, it's movement. If you want to lose weight try and do more.

[Baz]

Nah my weight is okay but I'll try and average 10k for August.

[ScousePig]

40:24 in the York 10k today. I was thinking I might manage sub-40 but arrived really late and only just made it to the start line, and had to start somewhere back of the 45 minute pacers, which meant a lot of ducking and diving.

It felt comfortable though and I feel I should be dropping into the 30s.

[Kikó]

That's a brilliant time. How's the course?

[ScousePig]

That's a brilliant time. How's the course?

Pretty flat. Do you know York? It starts and ends at the racecourse, goes past the Minster and then runs along the river both sides for large parts of the second half. As I say, the biggest issue is the volume of people and the problems that entails when you're not running where you want to.

Have a look at the Strava map.

[Yevrah]

Great time Scouse. I've had some nasty cold/flu bug since Wednesday night so have moved fewer than a thousand steps in August to date. :moop:

[Andrew]

Completed my longest run to date the Pegasus EDDUM50 ultra marathon and what an experience it was…

I’ve always heard about the Pegasus group being more like a family than an organisation and Christ it was unreal walking into the registration hall..

Everyone knew everyone everyone smiling and laughing welcoming everyone in asking gather names of the new guys me included then being introduced to loads of other Pegasus veterans so to speak really did feel like walking into a living room with family members volunteers running round making sandwiches and coffee and tea for people you didn’t even have to ask they were just spotting people with empty hands and making sure you didn’t need anything.

I really can’t recommend Pegasus ultras enough
So beginner friendly with no cut offs or time limits imposed you just finish when you finish!!

Anyway onto the run..

52 miles and 9000feet elevation around the Epynant way the route circles the army’s sunnybridge training grounds so the day was broken up by helicopters flying over head Royal Marines appearing out of nowhere gun fire in the background absolutely amazing..

I run with me mate and three ladies from my running group 2 of which had previous ultra experience but the third hadn’t run more than 26 miles and that was back in February so the plan was to go at her pace for as long as was needed to get it done..

Saturday 0700 we set off and we crossed the line around 20 hours later at about 0300 Sunday morning really pleased with how it went I felt really fresh and think I had a good few more miles in me if I’m honest the slow pace really helped me move for longer the only downside was I realised that I struggled to keep myself motivated in the near pitch black darkness you turn your torches off and you couldn’t see anyone a few few in front of you so that was really mentally draining the feeling of isolation..

Me and the girls crossed the line in really good spirits but my friend only made it 30 miles and totally lost the plot start hallucinating and became delirious and throwing up, he kept wishing us all merry Christmas in between collapsing on the floor luckily got him to check point three and he came to his senses once they filled him with warm food and drink!!

[Kikó]

I shouldn't laugh but that ending 😂 I didn't get as bad as your mate but on my 50km walk, at the end I felt similarly battered and wanting to collapse. I have empathy!

Great effort again, it's ridiculous the distances you're going.

[Dquincy]

Your knees and ankles must be made out of granite. Andrew

[Yevrah]

After 3 months of pain and another 3 months of hard work I’ve finally done 10k in under an hour and without stopping - clocking 57:37, which I think is my fastest time for the best part of 10 years.

[Kikó]

Well done yev

[Yevrah]

Cheers Kiks!

[Baz]

What does everyone average for 5K?

[Yevrah]

Sub 28 is my norm now Baz. 26:30 my fastest this time running and sub 30 when I’m not feeling it so much.

I think I’ve a fair chance of hitting 25 minutes before the year is out so that’s my short term target.

[Kikó]

I've lost a little speed but I'm probably average 24. My last 5k was 23:02 which I'm happy with but still dreaming of a sub 20.

[Yevrah]

Another 5k today, took it easy after last night but still well under half an hour. Then, for some reason, I decided to keep walking for another hour, so 11k total and my first 15k+ steps day this year.

I think I’m getting very close to proper weight loss and perhaps even actually being fit.

[Luke Emia]

I did a 21.37 5k the other week. I’d say on average around 25 minutes though.

Half marathon on Sunday hoping to go under 1.45 for the first time if I can.

[Yevrah]

Lowered again. 56:29 for 10k this time. Had to run 50 min pace for the last 90 seconds to dip under the 56 and a half mark.

[Yevrah]

Oh and on steps per day, I'd love to know how many I was doing on average when I was actually fit in my mid-30s. Having an office job it seems almost impossible to average 10k a day unless you like going for really long and really boring walks. I'm doing 2 x 10k and 2 x 5k runs per week now and I'll be lucky to average much over 7k this month. Even increasing that to 4x10k per week (which is the aim and as much as I ever really want to do) won't push me much beyond an 8k average I don't think.

[ScousePig]

What does everyone average for 5K?

19 minutes is my average but I've never gone quicker than mid 18 - I'm consistent more than anything else. I'm exactly the same with 10ks - my last ten or so races must have a range of less than a minute. Leeds Abbey Dash on Sunday which is my most local big race.

Sounds like lots of good work going on in here. For those setting targets that look unrealistic: stick at it and look back at your posts in a few years time.

[Yevrah]

That is an obscene time Scouse, can I touch you?

[ScousePig]

For a bit of context, my quickest 5k (18:30) came in the Leeds 5k series a few years back - I finished about 30th!

[CJay]

Just over 2 months to the North Coast half over some pretty rugged and hilly terrain.

Finished this one in 1:50:35. Finished 16th.

Some of the most miserable conditions I’ve run a race in. Very strong headwind for 90% of the route, and the muddy tracks made gaining any traction on uphills very hard and energy sapping.

Doing the Tollymore trail half in a month. It’s more gravel paths through forest so should be a little easier. 400m of ascent.

[Ben]

That's an insane time.

[CJay]

That's an insane time.

The winner did it in 1:30. I kept up with the leaders for the first 2km but it took me about 3km after that to get my heart rate and breathing under control while they sped off ahead of me. There's an absolutely huge difference in fitness in that 20 minute time gap.

Hoping for a better time in Tollymore as it's less exposed and should be firmer under foot. There were people doing the North Coast half in worn-out road shoes and they were sliding all over the place. It's a miracle one of them wasn't lost over a cliff. Trail shoes are a must for anything non-road.

[Andrew]

Yevrah congratulations mate you are making great progress fair play.

Haven’t posted in a while so thought I’d share with you what I been up to.

My weight was slowly creeping up so Jul 1st decided enough was enough and to really dial in my nutrition and training so got on the scales and weighed in at 18 stone 13lbs think I’d been using the amount of exercise I was doing as an excuse to eat everything in sight !!

Fast forward to last Monday just over 2 months later my weight has come down nicely to 16 stone 6lbs as a result my running times have improved massively.

My 5k time is now at 24mins 30 seconds which I can do now without really pushing it so to speak.

Started strength training at the gym and with the treadmills there I decided to run a half marathon last week on one in just over 2 hours which I was quite happy with.

Next year I’ve signed up to the Pegasus Slam and Epona 100

The Pegasus slam is 6 ultra marathons in 6 months around 220 miles and 24,000feet in elevation

The Epona100 is in the middle of the above and is a 100 mile run around the Brecon Beacons with 18,000 feet elevation with a time limit of 50 hours.

320 miles 43,000feet elevation in 6 months which looking at that now is pretty daunting.

First off have to finish this year and I’m hoping if I don’t DNF any of them I’d have completed 7 ultra marathons 2 road marathons and 2 trail marathons

Although I’ve got a 34 mile ultra on the 26th of this month and didn’t realise the Off the tarmac Brecon 30 mile ultra I’ve signed up was 7 days later 🤦.

[Yevrah]

Cheers gents.

Back from work and it was time to go for a 5k this time running PB. Hit it and a bit quicker than the sub 26 I was aiming for at 25:48.

The weather changing has definitely helped (my treadmill is by a back door I open when I run) but that was genuinely easy. Sub 25 is within actual reach. :drool:

[Alex]

You will crack it in no time, Yev.

This time of year, when the temperature drops, it's a beautiful thing running wise. I always start to ramp it back up around this time. December to February I'll peak and do my best work! I'm all about the cold weather, night time runs. Perfect conditions.

I went to put the bin out at about 10pm last night and I could just feel how ideal it was, just cold and clear. I nearly put my running shoes on. :D

[Kikó]

I agree with that. Cold weather is lovely for a run, it's harder to overheat.

I've gone for a bodybuilding app from RP (https://rpstrength.com/pages/hypertrophy-app?srsltid=AfmBOorkzEEiO2Ces-kdUpXI_Dl7wMJzD4zjWVvcbYdE_fvJc9tEviYP) for a change of pace. It's a lower/upper body split for 4 weeks focused on building up strength and hypertrophy. Seems decent albeit relatively limited for a home gym with the selection for dumbbells and bodyweight.

[ScousePig]

Abbey Dash Leeds 10k this morning in 38:40. Perfect running conditions.

[Spikey M]

There's times it's taken me longer than that in a car.

[ScousePig]

Still only good enough to finish 409th.

[Baz]

I wasn’t going to post about it until I’d finished the programme but I’ve been doing Couch To 5K and today was Day 3 of Week 5, aka run 20 minutes without stopping. Has anyone else progressed through C25k and how far did you get on your first 20 minute run?

https://i.imgur.com/u3TTMVm_d.webp?maxwidth=760&fidelity=grand

I surprised myself by not having to stop and managed to do 3.68km in the 20 mins, but I’ve no idea how good or bad that is. There’s no way I could carry on that pace for a full 5K yet, although it was my left knee hurting more than being out of breath that made me consider stopping at any point - I’m hopeful actually doing stretches will rectify this, rather my knees not being cut out for running. My trainers aren’t a problem.

So yeah, won’t cry if you lol at me don’t worry - do I need to try and up my pace a bit or carry on as is, into Week 6?

[Spikey M]

Well, that would be a 27-28 minute 5k if you had carried on, which is a respectable enough time.

[Boydy]

If you're doing couch to 5k, don't worry about pace yet. Just focus on finishing it. Going too fast too soon will fuck your knee more than anything.

[Kikó]

Played my first 30 minutes of 11 a side in months and feel like I've run a marathon. Absolutely fucked.

[-james-]

Fucking hell I'm injured again. Things have aligned this year and I've found myself with more time and energy to devote to climbing/training for climbing. It has bordered on obsession a lot of the time. The result of this has been my body has repeatedly failing to meet the demands of increased volume.

In March I strained my rotator cuff after loading it in a weird position while climbing. This wasn't too bad, I've always had tweaky (and extremely flexible) shoulders and since doing loads of work on them since, they feel much better than they ever have before. So call that one a W.

Also in March I did this (https://streamable.com/xm1pii), sound on. Not as bad as it sounds but my left hamstring still isn't quite the same.

In June I blew one of the ligaments in my left ring finger. Took a good 3 months to heal.

And last night, after a glorious two months of being in normal working order, I appear to have strained one of the finger flexing tendons (https://www.hoopersbeta.com/library/flexor-digitorum-profundus-strain-how-to-heal-this-common-climbing-injury) in my right forearm/ring finger. Prognosis suggests another couple of months off.

Some bad luck involved, but I think all of them have been some combination of not warming up properly, and just doing too much. I have felt on pretty good form when fit, but I'm sure I would feel on even better form had I done 20% less and not spent about half the year unable to climb.

[SvN]

Since I started playing squash again, it's become clear how shit I actually am, and was just beating people because I ran around like a lunatic when I was 10 years younger. Slowly improving, but I'm still flagging about 30 minutes in. Last month I was 2-0 up and sailing against someone then my legs just stopped moving and I ended up losing 3-2, losing 11-2 and 11-1 in the last two games.

Would probably help if I wasn't 4 stone overweight.

[Baz]

Couch to 5K Day 3 of Week 6 is 25 minutes of running, so I just carried on until I got to 5k to get it under my belt. I had plenty left in me but my left leg absolutely kills me after about ten minutes of running so it becomes an endurance test of pain rather than cardio. Clocked in at 29:39 according to Strava. Not knowing when the actual 5k marker was kind of hindered me cos I’d have liked a sprint finish, but it gives me something as a baseline at least.

Hoping post-run stretches (I already started pre ones) will help stave off the pain.

[Pepe]

I'm getting fat and have no time for cycling, so might have to start running. What a drag.