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Took just over 2mins off last week's 10k time, so happy with that.
End of week 4 and I'm 33km ahead of schedule, which gives me a week and a half in hand.
Pretty pleased by that.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
Currently doing about 3/4 a week. Stickin to 7k at the minute but will push to 10k week after next.
Must say, feeling good at the minute - though old motorbike knees do take a poundin
Today was a bit rough, freezing cold & dark when I went out this morning- I knew I had to get out early as I've been at a kids party most of the day.
Working tomorrow morning means another 10k first thing- I left my bike at work on Friday as an excuse to run to collect it.
January 28th: 125km + 5km = 130km.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com
My feedback thread is here.
January running total: 33 km.
4 miler planned for tomorrow night so will finish January on 120 miles (193k). A bit down on distance but healthy is more important.
Oh no! Firstly make sure quads aren't tight. They can pull on the knee.
Also look at how you run. Lots of runners with knee pain - runners knee - overstride. This means that the foot lands in front of the knee out front, heel first and usually with a fairly straightened leg too. Lots of impact forces through the knee and quads.
A simple fix is to shorten your stride and increase your speed of feet (cadence). The shorter stride reduces the over striding and starts to train the body to land the foot under the knee (not enough time for it to go out front). It also starts to develop a stride that pushes from the back of the body (glutes and hams) rather than pulling with the quads. Ideally cadence is around 180 steps per minute (counting both feet landings) but only increase a little at a time e.g. 6-10. If you use an app like strava it'll tell you the cadence or there are specific apps out there to train it (a metronome basically).
It can take a few runs/weeks to get the hang of it but worth persisting. I had marathon runner last year who everytime she went over about 10 miles in training used to get terrible knee pain and couldnt walk for several days. We adjusted her foot landing by reducing overstriding and cadence and with a couple of weeks she was running fine and trained well for the marathon getting a 4:14 for first one! It was a night and day difference.
Some videos that may help.
http://www.kinetic-revolution.com/what-is-over-striding-distance-running-vs-sprint-technique/
http://www.kinetic-revolution.com/running-technique-6-ways-to-improve-efficiency/
My feedback thread is here.
Yes, I think there might be an element of over-stride, I was really pushing myself for pace on the run that caused my knees to really hurt. I've also seen articles about how some knee pain can be caused from the hips not being as strong as they should be. I do use strava (I'm in theFB group) so I'll keep an eye for the cadence feature. Had not noticed that before. At the moment my left knee is still not right so not risking running on it for a little longer. I have an appointment with a sports physio this afternoon as I want to sort this out permanently.
It's not been ok since I twisted it badly about 18 years ago and damaged some of the soft tissue and ignored advice to keep rested. I usually use an ankle brace while doing any sport and the ones I have are starting to get to the end of their lives, so I got a new one to try this weekend.
Right now I've got my feet up and the new brace has been chucked on the discard pile.
Here's hoping that I'll be ok to go running on Wednesday.
I prefer lower drop more minimum too. I'm on 4mm atm and working in zero drop. Good cadence, it does vary and of course the distance/speed is a variable too but generally around that mark is fine.
Coming back after my ablation has forced me to run slowly. Since I started back in December I've done 90% of my running in HR zone 1 and 2. No speed work at all. Just by doing this, my time for the 4 miles to work has come down from 44mins to 37mins.
More importantly I've been completely injury free. My plan is to those another 5lbs then start to introduce some speed work. My hope is that this period of easy running will have strengthened my body enough that it will be able to support the faster running without injury.
Studio: https://www.voltperoctave.com
Music: https://www.euclideancircuits.com
Me: https://www.jamesrichmond.com