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.
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.
Does anyone make their own protein bars or do you all just buy them?
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.
You're far from lazy, Yev.Originally Posted by Yevrah
I'm a twit
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?
I love the new mahow.
I hope you get a creator code in due course
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.
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?
Up to 46KG lost now so it's clearly working.
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.
That's some going, well done.
Obscene
We need before and after photos when you hit your goal
That is outstanding Mahow.
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.
Mahow turning into a fitness bro out of nowhere is one of the greatest recent storylines in TTH.
Losing over 7 stone really is an incredible effort. You must feel amazing Mahow.
Ukraine pt. 2 is going to be a banger.
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.
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.
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.
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.
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.That is outstanding Mahow.
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.
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.
https://strava.app.link/gPOEvRPW3Kb
From 5-9km it was a mental battle to not just cut it short. Happy enough with the time.
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 dont you sign up for a run theres plenty around at this time of the year go for a half marathon, the jump form 10k to 13 miles isnt 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.
Yev spitting all over the treadmill and then quitting is playing out in my head like a scene from IAP.
Great going from everyone in here.
I finished my 10k race at the end of June in 43:28. Its 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.
Last edited by CJay; 08-07-2024 at 01:16 PM.
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.
Missed this, thanks Baz.
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.
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.
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.
Losing 100 pounds is immense.
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.
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.
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.
Thanks for this, I think I've seen those rice pots or another version of them in Home Bargains so will pick some up.
Did some foam rolling on my arse the past couple of days and this is almost fully gone now? Wonderful.
You're relieving symptoms rather than treating the issues (probably tight hips) and would gain more doing some more mobility work.
Theyre a god send. Cheap as fuck as well. Usually always getting an offer of 2 packets for £2 in Morrisons (so 4 pods).
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.
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.
Have a look at a few of these and see if there are videos closer to your symptoms:
https://www.instagram.com/squat_univ...N5dGR0Z3k4dHU4
https://www.instagram.com/squat_univ...N5dGR0Z3k4dHU4
https://www.instagram.com/kneesovert...N6dnd2ZXlmZg==
Can't view any of them.
Probably because I don't have instagram.
https://youtube.com/@thekneesovertoe...f2ikO_OaVNa0xe
https://youtube.com/@squatuniversity...akJkEcKeOfABe8
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.
That TOP BANTER was meant for THE GROUP, wasn't it?
My treadmill has broken. God dammit.
I got back to it today. Just did 30 minutes on the treadmill. I much prefer running outside.
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.
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