The Running/Keeping Fit Thread

[RoadEnd]

I think that any uphill is going to have some impact as the extra energy required for uphill running isn't compensated by an equivalent downhill gradient.

Every percent gradient of incline (going uphill) will slow you by 12-15 seconds per mile, and every percent gradient of decline (going downhill) will aid you by 8 seconds per mile.

Basically, you don’t get “back” as much as you put “in” to a hill!

I recently ran a 10k series in a village called Ilmington. After a relatively first 1k, the next 2.5kms were uphill with some sections of steep gradient. In the five races, I still never made it it to the top without walking some of it. Even though there was a 3km section downhill, I never recovered the time lost from the uphill.

[Saveloy]

I think that any uphill is going to have some impact as the extra energy required for uphill running isn't compensated by an equivalent downhill gradient.



Basically, you don’t get “back” as much as you put “in” to a hill!

I recently ran a 10k series in a village called Ilmington. After a relatively first 1k, the next 2.5kms were uphill with some sections of steep gradient. In the five races, I still never made it it to the top without walking some of it. Even though there was a 3km section downhill, I never recovered the time lost from the uphill.

Well I definitely feel that 4-7 seconds per mile differential.

Still not sure why though. The physics says that I haul my belly up the slope and get to drop it back down again. Is the reason biomechanical?

None of this has any material impact on my run. Micoach reckons my last run only had 150m of ascent. Still, I'm interested in what marginal losses I'm making on my way round!

[Rowan]

I think that any uphill is going to have some impact as the extra energy required for uphill running isn't compensated by an equivalent downhill gradient.



Basically, you don’t get “back” as much as you put “in” to a hill!

I recently ran a 10k series in a village called Ilmington. After a relatively first 1k, the next 2.5kms were uphill with some sections of steep gradient. In the five races, I still never made it it to the top without walking some of it. Even though there was a 3km section downhill, I never recovered the time lost from the uphill.

It when the sneaky ****ers sling a monster in the last half mile of a race that I get irked. My race strategy as a general rule is settle at an average pace per mile and try my best to keep it there so having somehow maintained a steady average to have to then scale some hideous mountain at the end is demoralising!

[Rowan]

Well I definitely feel that 4-7 seconds per mile differential.

Still not sure why though. The physics says that I haul my belly up the slope and get to drop it back down again. Is the reason biomechanical?

None of this has any material impact on my run. Micoach reckons my last run only had 150m of ascent. Still, I'm interested in what marginal losses I'm making on my way round!

It's because you're not going flat out on the way down. That's the only way you'd make it up (unless you've 5 downhill stretches to compensate for an uphill). If you go mental and leg it down the other side you'll probably get the time back but if you're like me then on the way down a hill you're natural inclination will be to fight gravity.

[Subby]

wow that's a serious weight, you're right about taking it easy though. Don't ping a previous problem

[Subby]

Re the brutal workout I put up a couple of posts ago. The one where I took my mate to try my arms workout... Forgot to get back to this but I took my mate and we did a good session on Thursday. It almost killed him lol

He said on Saturday that he is only just getting his arms back on normal ground after that workout. Also showed him he isn't pushing himself hard enough so glad he got a good buzz from it.

[Robbie-9-Fowler]

Sounds like a killer mate, I'm just getting back into the gym now after a few months out due to being too busy & putting it off for a week or so because of laziness really.

Always find the first 2 weeks or so difficult when getting back into due to fatigue and getting back into the routine, trying to get up and go early and sort my diet out which also slipped because of how little time I've had and eating on the go was simpler.

Good effort on the upper body Subby, what kind of routine did you use for Chest and Shoulders? I'd look back through the thread but my connection is playing up.

[Pablo]

Rowan: 20.6km
Pablo: 10.1km
RoadEnd: 10km
Saveloy: 9.2km
Alex: 5.31km
Rich: 5km

Decent run today in lovely sunshine, I can finally stop using the excuse about being injured now, the lungs feel fine. The race to 100km this month is back on

[PTP]

i'm going southampton tomorrow till thursday

as i am on my own, staying in a hotel and i usually get bored i'm going to take my running gear with and try and get out for a couple of runs

[Scaramanga]

Right then, starting running again tonight. I've done nothing since the Bristol half marathon last year except eat and drink and now my trousers and shirts are starting to shrink.

Will be aiming for a couple of slow miles and a lot of stretching to start me off again. Where do we feed in the mileage to get onto the list?

[Pablo]

Right then, starting running again tonight. I've done nothing since the Bristol half marathon last year except eat and drink and now my trousers and shirts are starting to shrink.

Will be aiming for a couple of slow miles and a lot of stretching to start me off again. Where do we feed in the mileage to get onto the list?

We just all manually update the table ourselves after our run and repost it. Good luck!

[PTP]

Right then, starting running again tonight. I've done nothing since the Bristol half marathon last year except eat and drink and now my trousers and shirts are starting to shrink.

Will be aiming for a couple of slow miles and a lot of stretching to start me off again. Where do we feed in the mileage to get onto the list?

nice one scaramanga

you just post what you have ran and Pablo usually updates the table for everyone

[Roboklopp]

wow that's a serious weight, you're right about taking it easy though. Don't ping a previous problem

Target is for 220K by year end (assuming I still get chance to train properly in my new job, whatever that might be). 5 plates aside seems sensible & achievable over 9 months with hard training. Reckon I'm good for 210+ right now, so it's not as big a jump as it seems.

[Scaramanga]

Kin el that was harder than I remember it! Managed 1.5 miles before deciding if better pace myself slowly and build up again. My knees and ankles are gonna be creaking tomorrow.

[badpiggy]

Rowan: 20.6km
Pablo: 10.1km
RoadEnd: 10km
Saveloy: 9.2km
Alex: 5.31km
Rich: 5km
badpiggy: 4km

After a very disappointing February, I've decided to do something different, at least at the start of March anyway. This evening I went to the green at the top of our road which, perfectly, has a 400m perimeter and did 4kms interval running. The sides are equal but it all balances out - brisk walk one side, decent jog one side, run at 80% one side. Repeat until I've done 10 circuits. I'll do that for a day or two more, then increase it it until I'm up to 8 kms of intervals and then head back out on 10k runs but include a bit more acceleration from time to time.