Massive kudos on your double sub 3!
Why aren’t you doing tris?!
Wow!! Congrats and oh just going go to mtb Nationals next week?!?!? Amazing. Got me inspired for my 45 min run at my measily pace 
.
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What was that?
2 miles for you?
I kid!
Time on your legs is so under appreciated…
I think a person suffers as much on 5 hr marathon than on a 3 hr marathon…
I used to, but I am a god-awful swimmer and never put in the work/time to improve that, so I didn’t enjoy them as much as I should have. I’m sure I’ll get back into them at some point and this time do it right with the swimming. At the moment I enjoy the standalone events more and have some goals there, but an Ironman is on the list…
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I hear you…
As a terrible swimmer myself I perfectly understand the feeling…
Geez!! Oh wait you are not far off - 3.3 miles . Did include 10 x 15s at 7:30 - 8:00 min/mi ooohhh!
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Gave heart rate based running a go (again) plan said to keep my HR below 130…I got 8:32/km from that 
128bpm
I had to walk a lot
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So…You know your max HR…
like your real max?
not the debunked 220-age?
130 is VERY low…
I would try to find your max HR running…
Mine for example is (was?) 198-201 range…
So my E runs are on the 145 range…
Strides are a great way to train your legs to move faster…I would make them 20s (and 40s easy)… but 15 to start is great…
also you may try speed up strides…where you accelerate every few steps until max speed (near 10s mark) and then slowly bring the speed back down again… like a pyramid if you will…
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Just jumping on the thread to see if anyone has any insight into this… basically, both this year and last year I started running during a season break (having done no running during the rest of the season). I eased myself into it, doing run/walk/run protocols, not doing too much at once, etc. And both this year and last, I found that apart from some hamstring tightness that needed a fair bit of stretching and rolling, my legs were coping OK.
However what’s now happening is that shortly after reintroducing cycling (nothing hugely strenuous, just rides below threshold), I’m getting knee pain that unless it improves quickly, is too sore to run on. I can cycle fine - did 3 hours yesterday - but I can feel it when I walk around, or go up a flight of stairs, etc.
So question one: is this plausible, that the pain is triggered by combining the two activities, rather than just by the running?
And question two: what’s the best thing to do about it? Take a break from running and then start introducing it again once the pain has gone?
Yes, you may have some form issues from running damaging you then the cycling damages it in a slightly different way, revealing the underlying injury.
My first thought is the old doctor jokes; Patient: Doctor, doctor, it hurts when I do this what should I do? Doctor: Stop doing this.
Not much help, I know so I would have your running form looked at. And check out all the basics; the progressive load you’ve been doing, volume/intensity increases, amount of low aerobic vs high aerobic, on road v off road, etc.
And have your bike fit looked at.
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One thing to really give thought to is if it is a particular part/area of the knee that is causing you pain. Inside/middle/outside. That’ll give your doc a good clue.
I resent that.
(Says the guy with a max HR sub-160, whose “easy” pace is at 120-123…)
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Yes that makes sense - though it’s strange that I feel next to no pain while ON the bike. It’s more like, increased cycling activity makes off-the-bike issues worse.
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Anyone got any pure running sources they’d recommend for podcasts, YouTube channels etc?
I’m disabling all my triathlon subs to get into a running mindset.
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That thriathlon show has plenty of good running episodes. Being also new into and having listened to most of them though it seems that to become good at running you just need to run often and progress slowly but steadily. Forget about manipulating the form and other details, that will happen automatically and just focus on the progression of volume with e.g. 80/20 kinda split. Rest week are also very important and build up of volume should be very conservative. Maybe get 2 different pairs of shoes to increase the structural adaptations and consider some occasional barefoot running even to speed up the efficiency improvements.
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Technical sources or inspirational or both? I used to listen for a long time to Marathon Training Academy. Its less in your face with technical stuff, quite inspirational- a nice balance given Angie and Trevor are more regular folks like us…
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Update on my Vibram Five Finger (VFF) running… Now winter has arrived, cold wet feet and plans on doing some Ultras next year I’ve ended up getting some additional footwear, many don’t allow the VFF in events, which I understand. So I’ve taken the plunge and gone for some Altras Olympus 4’s. Does feel like running on a memory foam mattress, 33mm, they are zero drop and wide toe box…just can’t feel the ground as I used too but grip and warmth is amazing…I’m maintaining my running form in them and over long distance they are a real luxury, no knee issues yet, don’t expect any!
Plan is to use this for a couple of long efforts during weeks, anything under 10k in local park and I’ll be in the VFFs. Want to maintain strong engaged feet.
Did overdo one run 6 weeks back (44km) followed by my long distance 5 day hike, it had my Achilles suffering but ramping it down and slowly back up again, that appears to almost be a distance memory. Sometimes an up hill efforts remind me of it, but still taking it easy.
Current stats on strava are
Will try to keep it at 5 hours a week and slowly ramp up to 6 hours. Trying for consistency which from all I’ve heard is key. I’m still managing some TR workouts, trying 4 a week, just 30 to 45 minute efforts using the Trainnow. Appears to be maintaining my bike fitness/PL levels. I’m sure they’ll help with the running mindset
All good at the moment, I’m ready for winter now, new MH10 head torch, merino everywhere and warm hats and breathable waterproofs etc
Reference running resources @JoeX , I did pay for/ watch Rob Stegers “Running the Triple Crown” after watching Ryan Clayton on Youtube, he did the filming, production etc (also a runner). Since then I’ve been listening to Rob Stegers podcasts, “Training for Ultra” plenty of resource there with around 150 episodes to pick from. Just finished two yesterday where a former CIA guy talks about managing pain and endurance and another couple talk about there first 100k race.
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I really liked the science of ultra podcast. It is very much evidence/research/science based, and he interviews all sorts of coaches and scientists in the field of distance running and endurance sports. They aren’t releasing any new podcasts anymore, but have a good library built up from what they’ve made in the past.
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Thanks people, I’ve added MTA, Training for Ultra and The Science of Ultra
Although I’ve no interest in ultramarathoning I guess they have general running advice too
I’m already subscribed to That Triathlon Show and I would unsubscribe but I guess he has had some good run-only research up. I’m still guided by the maximising cost/benefit of
long runs by keeping them to 2hrs because of his show
Has anyone seen research on low heart rate running, specifically how low? Depending on the faith system I could be either aiming for a cap of 130bpm or 158bpm so Im not entirely sure Im spending my time wisely.
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