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Hello all. Got back from London today, having seen the whole family over Christmas, spent an hour with a gait analyst on 23rd, and done the Tooting Common parkrun on 24th.
Family was (were?) great, though Younger Grand-daughter had a stomach bug on The Day itself; fortunately had recovered by the 27th which is when we had a Grand Get-together of all 5 "children" and their Other Halves.
Gait analysis was very thorough. He video-ed me running past him (in a large arc), then back the other way, then towards him, then away from him. Then we went indoors (we were at Battersea Athletics track) to look at the videos; he had an app which applied various straight lines to the image, showing the angle of lean, and whether things that should be in line with one another actually were. On the whole ity was good; he identified only two things that should be changed, one being that I run, as he said, as though on a tightrope (feet going down one behind the other) which will put some strain on my knees (going to post this now for fear I lose it)
... the other being that I step out a bit too far in front, thus landing too much on my heel rather than midfoot. Then I got lots of good advice about how to correct this, and we went out again and he got me running across sand so that we could see from the footprints where the weight was falling. More detailed advice about exercises; he is going to email this to me (but hasn't yet done so) as it was far too much to take in at once. And he had some books to recommend - also going to email the titles to me. He is keen on Chi running.
Ray - if you can't find your parkrun barcode you can download it again from the website.
John B - happy birthday! (better late than never)
TS - you made that little boy's day, I have no doubt. I once found myself overtaking a little boy, and I said to him "you can't let me beat you, I'm old enough to be your grandma" which made him laugh.
Tooting Common parkrun was accomplished in 38 minutes. I was second in my age group. Yes, that's right, out of two. But the other was only just ahead of me, having overtaken me in the last few minutes. And there were about 6 other runners behind me. Mulled wine and mince pies were handed out.
Columba - sounds as if you packed a lot in to your London visit including the parkrun. The gait analysis sounds like a very sophisticated diagnostic exercise. I hope it works. Just 2 things occur to me
1. If there is a 'syndrome' of problems then I wonder which is the causal one? And might there be an underlying causal problem that the analysis doesn't uncover?
2. How easy is it for a runner (especially in his or her more mature phase!) to re-programme running style/form.
I think we might be in Tesco's territory here: 'every little helps'. Will be interested to hear how things progress. (I write as some with a history of back/hip problems and a rather distinctive - possibly problematic - running style!).
Probably won't do much if anything today.
good day
John
Maybe part of your problem is that you are not setting yourself up for a long run mentally. Why not try a carrot and stick approach on yourself - start off really slowly, and I mean well below sub optimal pace and just let the pace increase by a few seconds a miles until after 5-6 miles you are at your desired pace and then hold that until the finish?
It will have the benefit of getting your body ready for longer runs and, as importantly getting your mind used to concentrating on the running. It's where a HRM comes in handy as you can adjust pace to suit HR rather than speed
A good specialist running physio will sort out your problems and provide the necessary exercises and strengthening work to overcome the areas of discomfort - though there will be some more on the journey!!
Columba
sounds like you had a very good family time and a very good going over by the gait specialist. One's body can develop unwelcome characteristics as a result of injury or pain and they can get embedded into "normal" running as a result, fixing one problem and starting one or more new ones!!
I went through that process myself some time back where my body had "learned" how to avoid using the right leg in order to minimise pain in the ankle and it took a lot of exercises and strengthening to get it to take its fair share of the work!!
Not sure about Chi running - it has always looked like a philosophy in search of a problem to solve!!
That's the way - make em laugh, then they can't run as fast!!
another glorious winter's morn here - even colder than yesterday but still bright and crisp.
I wasn't quite as crisp in my running, managing 5 miles in exactly 50 minutes. Compared to yesterday I was almost exactly 30 sec a mile slower on each mile - not surprising as I have loaded up the miles a bit this week and have done 5+ miles for the last 4 days
Columba-thanks for barcode info,will have to do that I think.Glad you had a good family Christmas and a good parkrun.
John-A very late belated birthday wishes,age grading bonus hopefully.
TS-Well done on increase on mileage I've gone backwards this week.
Well I seem to have eaten just about every chocolate,cake,biscuit,sweets,i could lay my hands on.My sweet tooth wins every time,and we still seem to have loads left.Anyway I made a start this morning and went to the gym so that was good.We have a last run of the year this Saturday, which is a ten mile run,some people race it but I will just plod round hopefully.
Mick6- Did you read DC Rainmakers reviews on the Garmin 235 before you bought it.?
TS - thanks for the sage words of advice. You've put in some miles this week. By the way, you mentioned that you son was going to do a parkrun. How did he get on? What is your 'local' course?
Ray - it's only a few days of excess. The 10 miler will clear a lot of it! is there anyone who doesn't over-cater at Xmas? I heard this week described as 'left-overs week' today.
Columba,
Your gait analysis sounded like a very interesting session. I have discovered that the only safe way to change your gait is to understand why it is the way it is, then find an appropriate exercise to change your muscle balance.
As TS pointed out running with injuries over a long time can produce changes to your running form as I have discovered with my knee problems.
I still have not corrected it despite being reasonably pain free. I am slowly returning to something that is starting to look more efficient but I suspect the changes are now my normal.
Lots of luck with it.
Ray,
Yes I always check his reviews before I buy running stuff.
I am just the same, can't seem to stay away from the baked goods and chocolate.
TS,
the garmin is spec'd down to -20c which is not enough for around here but I have no intention these days of running when it is colder than the deep freeze.
It still works when it is covered up and I am not in the habit of looking at it while I run however with the vibration alerts I can take a quick peak as each lap ends without getting frost bite.
Lots more snow so my last couple of runs have been on the treadmill.
The garmin 235 is still impressing and is now proving very accurate on the treadmill. My only complaint so far is the display contrast is not big enough for my old eyes so multiple items on the running data fields is not possible.
I do like the vibration alert as each lap passes and on auto pause start and stop.
I have written my first app for it, a personalised watch face for when it is idle. It has a large font for the time and my name just above in case I forget it.
Mick
good day
Mick
!
very cool - it may come in handy in the future
The point I raised about temperature was more to do with me as I like to run by HR on longer runs in order to keep things under control and if the Garmin is buried under a few layers of clothing one can't access it all the time.
With my 405 I simply strap it on the outside of my clothing and it picks up the strap reading ok. If it gets down to -20C here then I won't be going out!!
Ray
. We were out for two days and have had friends here for drinks/nibbles for the past two days
never mind the choccies - its the drink wot does it
John
my son went down with the nasty chest infection that is going the rounds so he had to miss out as well. He was actually still quite poorly on Christmas Day so we mutually consoled ourselves with some extra liquid fortification.
Local course is Harrogate which is surprisingly flat given how many hills I run over -but it is 3 laps around the Stray - an open grassy area in the centre of town
Another 50 min and another 5.15 miles this morning on another pleasant running morning - much warmer than the last couple of days. Just a tad further in the allocated time than yesterday and I felt ok.
The achilles is a bit stiffer in the mornings so I have been walking for 1 minute to warm it up and then easing into the running. It then scarcely bothers me whilst running but stiffens up as the day goes on so it is still not right but I will live with it!
This has been a good 5 day block - slow and steady maybe but 27.5 miles done.
Rest day tomorrow and then see what the depredation of New Year's Eve do to my running on Sunday ......................
TS - sorry to hear about your son's chest infection - there seems to be a lot of it about. I visited Harrogate once and it seemed very posh. You continue to clock up the miles mainly fuelled by drink. I'm going to follow your example this evening!
So foggy here today. Went for a nice walk in the country and saw...............nothing! Had a quick 2.5 mile run before the walk and felt the better for it.
One of my friends had a Garmin and informed me at the end of out walk that we'd covered 6+ miles. I thought this was way out and that we'd barely covered 4. I'd back my judgment in this case over his technology.
Will do a parkrun tomorrow. Now I just know that's 3.1 miles.
TS,
The garmin does have a built in optical HR sensor but it will work with any garmin compatible HRM such as the chest strap. On the cold days just wear the chest strap.
John,
If his garmin is relying on cadence rather than gps it is very unreliable. Most of the activity monitors rely on knowing your stride length so from the sensed number of steps it calculates the distance. It is ok if you are running at a steady cadence but not so good if you are just wandering around.
Another couple of treadmill sessions for me, still waiting for a clear spell so the footing improves a bit. All the kids left today so we have an empty house again.
It looks like one of the daughters will be moving to London and as she is very close to her mum it looks like I will be able to run a Park Run in the not too distance future. We will be visiting frequently.
Mick
Mick - yes you are right: it's cadence and seems to me to be horribly unreliable. London will welcome you with open arms!
It's a stranger visiting! I think of you all often, but somehow, I never have found time recently to visit. Life is gloriously busy with choir, my mosaic pictures (I have some commissions), cooking including fermenting vegetables and feeding my kefir daily, grand children and last of all my walk/run! All enjoyable in equal amounts. Yes you did read correctly walk/run. I have been walking 3.45 mins and walking 1.15 mins for only 30 mins, not every day but as often as I can fit it in. I walk pretty fast and consider a walk where I only run for 6 x 1.15 mins in the 30 mins at just over 12 min milling quite fast for my age!!
I was given a Garmin vivoactive HR for Christmas. I already love it. It is so very easy and tells one everything that one could possible want to know about any activity that one has done. Better than any exercise watch I have ever had. Measures HR beautifully from ones wrist. I can read all the numbers on the watch screen too.
Ray, hello young man how are you?
I have missed many races, Mick you were going to do another 5k I think, how did it go?
John B
Every time I visit Worthing I look for you running along the sea front. But have never spotted you as yet!
TS
You seem to be running again with minimal problems.
Graham
Tell me about any of your recent races please.
Columba
I was in the Tooting area over Christmas too.
Anybody else with news, I would love to hear it.
I also spend some time on Facebook each day, mainly on closed community pages, like ukfermenting and mosaic creations etc. But I do come into contact with Graham and NZC from time to time.
Stewart is watching Private Ryan right now and as I don't like all the warfare violence, I am not watching. I remember, too well, the first time around.
As for running style and cadence. Since I introduced running into my walking I am very aware of how I run. I can say that I am running very much from my forefoot and involving my toes a lot, I can feel them pushing me forward with a much enhanced longer stride without me actually making my stride longer at all. It is a great feeling and I am enjoying the experience. I am addicted to my Nike barefoot trainers, I wear them all the time, without socks. Even these last few frosty days have been just fine without me wearing socks. I am not sure how often one has to replace the barefoot trainers.
Ceal: a quick response - how lovely to hear from you again! I'm glad that all is well. You are clearly busier than ever but great that you are back running and with your new hardware too. The one place you are almost certain to find me is the Worthing parkrun! How about re-launching your running career there?
Hi, I have just been correcting some spellings etc and adding a bit more to my speal (actually not sure how to spell that word, is it speil, speel or speal or none of those)!!! Not sure that I will ever reserruct my running career, I am enjoying the no pressure! But one never knows. But I am very unfit for any faster running for very long. I think it would take an age to build it up again, and do I want to? I have no anaerobic fitness left!
It is good to hear that you are still enjoying your racing. I know you don't enjoy the longer training runs. That was good advice from TS. Also, consider some special treats for yourself when you have achieved a longer run. As the one who always does the cooking I used to look forward to ordering a take away Indian if I achieved a long run. ????????
Ceal - thanks for the tip! I can see your point on competing again and I certainly don't think you have anything to prove. In your situation I'd do exactly what you are doing - but not quite so well!
Back to the parkrun today. The horrible fog of yesterday has lifted and it was quite pleasant. Big turnout. Managed a 21:34 but missed out on a category win.
Goodish finish to what has been a very good year for me: easily my best in terms of quantity (40+ events including runs & duathlons) and quality (about 35 category wins, a PB and tantalisingly close to 80% AG at one stage).
Tomorrow the New Year starts with 2 (pretty slow) Parkruns: Reigate Priory followed by Tilgate (Crawley) - both far tougher than my local course. Reality check!
That is indeed a very satisfying result for the year. Lots of races, of different types. Lots of category wins. Well done. Tilgate, which you have raced before, is indeed a hilly one! You will just have to hope that you will be minus a hangover and that others in your age group will be plus a hangover!!!
good day
Ceal
hello stranger
I hope the kefir production has the desired effect
I spent quite some time in the walk/run scenario when trying to overcome the residual neural memory pain in my leg and got quite fast over the shorter periods of time. All gone now...............
"minimal problems" may be how it appears but, like the swan gliding gracefully over the water, there are lots of things going on unseen all of which carry some discomfort!!
MIck
thanks for the update - its a very flexible piece of kit
John
another good result in your plateau of times. Can't help thinking that less races, more preparation and you would achieve the AG and better peak times????
I woke up this morning and immediately realised that if I went out for a shortish run I could transform my 27.5 miles into 30+ miles in the last week of 2016. How ambitious is that??!!
So off I went and did 2.75 miles in 26:45 including a 1 min start walk
I gave my HRM a last chance to perform and of course under such a threat it performed perfectly giving me an avHR of 132 (65% WHR) and a max of 145
So 30.34 miles done for this week before Sunday's outing - all slow, all painful to one degree or another but run anyway - a good way to finish what has been a fairly disastrous year running wise
Hi ceal,i am back as Ray I got rid of busbar.You certainly pack so much into your life,regards to Stewart.
John-After our run today a few of the runners were talking of doing a parkrun double tomorrow,that's when I went and got myself another pint.
TS-Nice mileage total a pleasing way to end the year.
Managed to do the clubs last run of the year 10 miler today,which includes 2 long hills.Depends on how you want to approach it,either race it or use it as a training run.Fairly happy with my time of 1:19:23 as I felt heavy after Christmas snacks.
Happy New Year All
Hello Ceal, glad you're back, I'd been thinking it's a long time since we heard from you. Fermenting vegetable is not something I've ever attempted. Do they have any specific health benefits, or is it just a good way of preserving them?
John B: in answer to your questions:
1. If there is a 'syndrome' of problems then I wonder which is the causal one? And might there be an underlying causal problem that the analysis doesn't uncover?
I don't know if it's a syndrome. All I know is, my knee hurts - a bit, from time to time - and an X-ray has shown it is arthritic, but I don't know how arthritic and I don't know whether the other knee might have shown up as arthritic too (if X-rayed) and therefore whether the arthritis has anything to do with it.
2. How easy is it for a runner (especially in his or her more mature phase!) to re-programme running style/form.
Ah - well here we might ask Ceal, as I'm sure she went to a "running school" for a time and focused on some changes in style. I'm prepared to give it a try anyway.
The gait analyst recommended two books, "Chi running" by Danny Dreyer, and "Whole body barefoot" by Katy Bowman, - and I notice Ceal is now doing "barefoot" running, which the gait analyst is very keen on.
I ran 3.1 miles earlier today (a pretend parkrun), trying to put into practice the changes that have been advised. Pushing forward from behind, rather than stretching out in front (as described by Ceal?) was easy enough. JJ has recommended that before. But it feels quite odd trying to run with my feet going directly forward rather than swinging in "tightrope walking" style. A few bits of the run were on paving stones, and there you can align yourself on a series of "lines" between the stones, which at least gives you something to aim at.
(Thought I'd better post that before it disappeared)
Ceal, I think the spelling is "spiel". But someone else may know better.
Mick - I really like the personalisation of your watch!
Let us know if you're coming to London. Preferably with plenty of warning. I have three "children" there whom I can invite myself to stay with, and it would be good to meet up again. I wonder whether Serpies still does the LFOTM 5k? - Though I suspect their cut-off time might be beyond me by now.
Columba - it looks like the re-modelling of your running style has begun. Will look forward to hearing of less discomfort.
Ray - you are clearly a wiser man than me as my 'double' parkrun today ended up being a single. The course was far tougher than I'm used to - mud, slopes, twists and turns. My hamstring 'went' in the last km and it would have been very silly to attempt the 2nd run especially with a nice long car journey to stiffen me up afterwards. So discretion was the better part of valour and my 24:02 (a personal worst) will now represent a base starting point for 2017. It still secured me the consolation prize of a category win, but the main thing is to get the hamstring better.
Not a good way to start a new year hopefully, you haven't torn a hamstring. Look after it, won't you? Was that the Crawley race, all the mud and hills etc?
TS
Well you have put my 'thought of ' fast pace for walking into perspective! But at present I don't have time to walk for any more than 30 mins a day so maybe I will keep the pace for a bit longer! I don't like the idea of running with pain and discomfort each day. Is it doing you any good!!! My kefir is made from raw unpasteurised milk and it is enjoyed by both of us each day. It certainly contains many, many beneficial bacteria for ones gut, hopefully helping us keep healthy.
Ray,
Stewart says hi! Good going on your recent 10 mile race. Did you have a break from running or just a break from this thread?
Columba
I am trying to visualise the swinging of a leg in tightrope running but have failed! I think it is a good idea to get ones running anaylised and then try and change it slowly. Yes, I am really enjoying running in my barefoot shoes, the soles are so very flexible. I am looking forward to running barefoot on the sand when I next go near to some! I don't make the fermented veg for any other reason than the health benefits that they give one. I am going to a course in Jan in Hove with my son. I look forward to it. We both were given the course voucher for Christmas.
Horrible day here, it is not at all inviting to go outside at all, not especially cold but very wet, damp and dirty out there. But I will be going out very soon. I will make myself, once out there it will be just fine.
Still loving my watch, it was interesting to read the other morning that my hr had been as low as 38 in the night. The read outs on the app are clear and easy to understand, no messing around. All splits, pace, steps, HR, graphs are there to view very easily. No effort needed at all
I will now wish you all A Very Happy and Healthy 2017
Hi to everyone who remembers me, and Hi to those of you who don't!
All the very best for 2017.
I dip in to your chat occasionally and find it very interesting. But am not good at finding time to join in!
Pleased hear that you are all still active/running.
I am particularly interested in the chat about knees. I ran regularly (including FLM 2015) up until August 2015 when I had an operation to remove a large spur of bone plus a ganglion on my right big toe joint. After a few weeks on crutches I tried to get back to normal walking/jogging. The result was that a) I had lost a lot of muscle, b) the sore toe made me roll my foot outwards and c) my already arthritic right knee liked none of it and decided to become a problem.
I won't go into all the details of gait analyses, new shoes (Hoka), podiatry and physio but by early summer I had accepted that I would never run again. My surgeon, doctor and physio were of the same opinion - and my doctor even told me not to even think about running! My physio was slightly more encouraging. I had an X-ray to show `moderate' arthritis in the right knee.
On Christmas Eve I ran my first ever Parkrun and first `race' for 16 months. I ran it without stopping and set a new record for my age category (I am 75). Yesterday I ran again and took over one minute off that time.
I recognise that I am extremely lucky and may be running on borrowed time!
However, I really believe that knee strengthening exercises via regular physio, pilates, cycling and rowing (machine) plus brisk walking leading to walk/run have restored my ability to run. But it has taken nearly a year.
My other observation is that I cannot believe how much stamina and aerobic capacity I have lost. I could not run 100 yards to begin with - now I am delighted to run the Parkrun without walks! My aim now is to stick with my 4 mile walk/runs three times a week plus plenty of crosstraining. I have also been surprised by how much my knee has strengthened and the pain been reduced by running! Try telling that to the people who say that running damages the knees!
I am not encouraging anyone to run through pain, but all this has convinced me that sometimes the worst thing you can do is to `rest' - you lose stamina and muscle. At my age I lose it anyway, without having to try!
And the best thing now? Parkrun! As a dedicated marathon runner I can't believe I just wrote that!
Best wishes to all your aches and pains. I hope you are as lucky as me.
It is very encouraging to hear your injury/op/lack of muscle and power has eventually allowed you to run again. Wonderful news. Well done you, because it is you who did it! I am 76 now, and have a very busy life aside of any running, but am enjoying keeping fit by a very little running at the moment, but certainly some, and more of walking. There are reasons for this but too boring to go into!! Well done indeed on your parkrace and new record.
This morning, I made myself go out of the door and covered 2.58 miles in just over 30 mins, av pace 12.12 milling, now the bit which shows how unfit I am av HR 125, MHR 145! I walked for 3.45 mins and ran for 1.15 mins, in every 5 mins, which makes 6 x 1.15 mins run.
Ceal, Just went through what seemed a continuous run of calf injuries.Embarked on some strength exercises at the gym,and for now I seem okay.Well done for getting out this morning,the HR will come down with fitness.
John-Lets hope you have got away with what can be a 6week job at least.Don't worry about time as you will soon rectify that.
Well I made it a Parkrun this morning,my first one for quiet some time.Parked my car at the clubhouse which is 2.5 miles away,so a good little warm up.Soon as I started running I knew I had nothing in the legs after yesterdays 10 miler,just wasn't going to try force the pace after all this was recce .The venue was a park called Oakhill which has a slight rise,but that would be nit picking as I think a good time is achievable here.So I run a time of 24:21 which was okay,but the 2.5 miles back to the clubhouse was mostly uphill.
Lots of miles run by you today, on top of yesterday. A solid time for your parkrun. All good stuff.
It is the most dreary looking day today that we have experienced in a good while. It's dark before it got light. It's raining and outside everywhere is looking very dirty.
Evening
Happy New Year
Hello Pussy I don't post here regularly now but going to try in 2017 good to hear you are managing to run again hope the progress continues
ran walk 2 miles today
Good to see you on here again happy new year to you too.