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I ran my first 12k yesterday and it was....ummmm..... a challenge?....demanding, rewarding I guess, pleased I completed but in a naff time of 1.20mins
The run was xcountry through woods and fields and I'm asthmatic (allergy/pollen and exercise enduced asthma to boot!) I took my preventer in the morning and carried my reliever with me which I needed to use about 7k in when I had a minor asthma attack half way up a massive hill! Carried on but found breathing really hard too much (sorry to be gross) spit and snot, so was constantly getting rid of that.
First question is can I do anything differently to improve my breathing capacity? I am fit and on good days 4/5/6miles feels like a breeze but on bad (high pollen humid) days I feel like a wreak just going 100yrds
Secondly I have a pair of 'Nike Free 50' trainers and get on really well with them on flat tarnac or fairly flat tracks, but yesterday's race was on rutted narrow tracks through woods (like little animal routes) and it didn't seem like I made a comfortable step for the whole race till the last 200yrds which was on the road. Today my ankles are in agony and pretty swollen, what can I do to soothe the pain?.....
Do I need a different type of trainer for offroad?...
Sorry for all the daft questions but that was my 3rd ever running event and it's a steep learning curve!
Thank you if you offer advice any tips are welcome x