Have you seen The Bell curve of cylists - how fast are the average TR users? 3.8w/kg is better than I’d expect for a trained cyclist (and needless to say, much better than me! 
) Off-topic I know and apologies for that but how long ago was that and where are you at now?
I’m no orthopedic doctor, I’d guess it’s still PF. I’m going to give you my mind dump of things to do for this condition based on a few bouts with it over the years.
- Good shoes. Make sure they provide good support and aren’t worn out. I rotate thru different pairs throughout the week.
- Always wear supportive shoes when standing. I keep a clean pair of retired running shoes to wear around the house at all times.
- New PF insoles in shoes might help.
- Stay stretched. Hamstrings, calf muscles. Repeatedly throughout the day, stretch your calf muscles and achilles with toes on the edge of the step dropping your heel, and stretch with heel on ground and toes against wall several inches above ground leaning body into wall.
- Rolling bottom of foot with golf / tennis ball. Also frozen water bottle can be good (cold helps some).
- I tried this a couple times and found it somewhat helpful. New DIY Heel Pain Scraping Tool Tutorial - YouTube
Good luck.
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Started running through my quarantine, then the federal and provincial governments got into a (polite, this being Canada after all) argument about walking outside during quarantine. On Friday, they (politely, of course) decided to agree, and decreed that walking outside was a bad idea. Keep in mind I was at day 10 of 14 at that point. Sort of late to play with the rules. Ah yes, Canada also decided the max penalty for failing to quarantine correctly (notwithstanding the disagreement on what “correctly” was supposed to mean) was not going to be $1 000 000, but rather $750 000. You could hear a collective sight of relief in the entire country. Anyway, I didn’t read those news until Sunday. So I’m not sure if the runs I did exposed me to a couple of millions in fines (are these cumulative, by the way?). Maybe some neighbor will get 10% of the fine as a gift for calling the police on me.
So no, not running right now. Quarantine ends tonight, so tomorrow’s another day.
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Just called you in. We agreed that the fine would be for every occurrence retroactive to the start, so my 10% should be a nice sum. 
Cheers, enjoy the final day.
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We were arguing whether taking the trash out was acceptable, since some versions had it as “stay in the house” vs others “don’t go on the street”. So if you add the trash and walking the dog twice a day for 10 days, that’s quite a sum.
wow! 750k CAD That’s what I call a fine! I thought the fine imposed here was great but Canada took it to another level. Go Canada!
Here in Taiwan, we had an idiot who had tested positive (returning traveler IIRC) and was supposed to be in self-quarantine for 14d. He was caught out at a nightclub by the police. As a result, fined 1million NTD (~33USD) and put into a forced quarantine (vs at home).
I’m looking for a structured run programme for the next few months while we have no swimming any advice?
Jack Daniels…the book not the drink!
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Okay, bad news I’m in isolation with no treadmill.
Skipping?
I haven’t skipped since I was a kid, but I remember it being hard. Is 30mins skipping similar to a moderate 30min run?
Shuttle runs?
I think I can get about a 15m stretch in my garden, can you structure that a a semi interval kind of run?
Saw this a few weeks ago, interesting read and relevant to your question:
I used to skip a lot. With the right music, you zone out and go to the beat. Also, learn to vary your footwork. It is great cardio. Enjoy!
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Hmmm…you could maybe do a 15 minute brick run after a bike session? hopefully you’d retain some aerobic benefits from the bike, while still keeping specificity and running form.
You might even be able to structure it as some kind of circuit training and alternate laps with some strength work to keep things interesting.
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How do! I’m approaching the end of Pfitzinger’s base (30 miles/week) from Faster Road Racing. I’m not really feeling the inclination to commence a ‘build’ phase towards a certain distance; nor do I want to start over at a slightly faster pace.
Are there any recommended maintenance plans out there to keep me ticking over with this rediscovered running fitness?
Weird thing happened to me today. I was out for a run 2km in, nothing too special, when I started to feel a tightness in both my IT bands at the same time. Within about 500m I had to stop running. I tried a couple stretches to keep going but nothing worked and had to call for a pickup because I wouldn’t have been able to even walk home. I’m about 8 weeks into the famous BarryP running plan and have had zero issues until today building everything up really slowly. Does anybody have any ideas on why something like this would happen, especially to both IT bands simultaneously??? (That’s the part that really boggles my mind).
I recently saw a man doing a backyard ultra in his living room circling his couch and another running around some tables in what looked like a deserted small diner. A 15m stretch is pure luxury!
Jokes aside, tough break man, I hope you’re well and it’s just a preventive measure? If it’s only a week or two you can probably get away with no running, just trainer and strength and may come back stronger. Not running is sometimes the best training our tired old bodies can get.
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It’s okay I found out later it’s only my daughter who can’t leave the property - as I have no symptoms I’m allowed out but only to exercise, no food shopping etc. and have to stay away from everyone which isn’t too difficult.
Today is the first day it looks like she’s getting better, and none of us have developed symptoms so godwilling we’ll all be elevated from isolation to lockdown next Monday 
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I’ve been stuck at a 4:30/km threshold training pace (and generally 5 and 10k race pace) for 2 years. Going to improve on that this year.
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Would like to break 40min - 10km, random goal I made up. Ran off the couch and did a 41:03 with significant fade towards the end. I don’t know how to train for it (not sure I want to) thinking of just doing some random runs 1-2/week might allow my body to better respond (felt that my form / stiffening was limiting me more than the fitness aspect of it (ftp of 5w/kg)
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I think having the aerobic fitness you have is actually quite dangerous for you if you try to shoot for aggressive running goals.
You have the fitness that would allow you to crank out tons of volume, but running needs to be built up slowly because of the high-impact nature of the sport. You want to maybe start out running perhaps 20km without much intensity and add 10% a week. It will actually be very hard for you to restrain yourself, but pushing forward at a speed and volume that you COULD do any given day will result in injury.
So my recommendation is to start running 20km a week, spaced out over say 5 runs a week, which means these will also be short. But, you will be getting faster and you’ll get your legs in shape to tackle that sub 40 10k
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Bah. IT band pain back again right at 1km into my run. Within 500m it went from barely noticeable to excruciating again. This time it was primarily on one side, but the other was also experiencing some pain as well. From my research it sounds like a tight IT band is actually pressing on the bursa of my hip causing the pain. So while not traditional ITBS, it’s pretty much the same root cause? Anyways it’s a regimen of ice and rest for a couple days at this point. 
Does anybody have any experience biking with this kind of injury? Not sure if that’s something I can at least look forward to…
Hi all,
I’m starting a marathon plan in a few weeks aiming for the Paris marathon in October (if it happens). The plan has 1-3 cross training/ rest days a week. I’m wondering what people would suggest as TrainerRoad workouts to use for the cross train days?
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