Autumn 2020 Half Marathon Group 😍 Some dates, gel gossip, and Jeff's dirty tricks!

[roseabi]

Hey HM-ers!!

How have you been getting on this past week? Tell us all about it!!!

★ VIRTUAL RUN DATES

Thanks for your comments about this. We have had a few dates requested, so I'll list them here - we can always add more, so feel free to request in the comments! Please note that just because there is more than one date per distance does NOT mean you have to run a 5k, HM etc. on ALL of those dates!! We are just trying to accommodate as many of you as possible. In fact, these runs are all entirely optional 😊😊😊

★ 5K

Week commencing Monday August 10th

★ 10K

W/c August 17th

W/c August 31st

★ 10 Miles

W/c August 31st

W/c September 14th

★ Half Marathon

W/c September 21st

W/c October 5th

W/c October 26th

★ FOOD!! GEL GOSSIP 😍

I finally finished my box of Clif gels, and ordered some new ones from a company called Torq Fitness. I liked that they give the option to order a few items of your choice to sample, and that it is possible to customise a box of 15 gels (in flavour multiples of three) - and mainly that the flavours look so yummy!!!

So I got a few gels, a chew, and a flapjack to try. The gingerbread flapjack was ABSOLUTELY GORGEOUS and I want to try and figure out the recipe. The chew is pineapple, and it's nice, but possibly a bit TOO chewy for running imo. The gels have a nice consistency, not too thick or runny, and they taste lovely, with no nasty aftertaste. I'm not crazy on the packaging, it's a bit awkward to open and to squeeze out the whole gel. Also not keen on packaging full stop! But on the whole, I recommend these! So far I have tried Rhubarb and Custard (YUM! very rhubarby), and Caramel Latte (super sweet but YUM! - and contains caffeine). Still have Apple Crumble, Bakewell Tart, and Banoffee (with caffeine) to sample, and really - what a list!!

I'm not sponsored by Torq, and further to avoid any accusations of spamming I won't link to their site, but do Google them if interested!! xxx

★ JEFF GALLOWAY'S DIRTY TRICKS!

I have been having a go at walk:run to try and nursemaid a rather angry Achilles tendon. It's all going quite well so far!

I noticed in Jeff Galloway's book a section about mental tricks to help get you through your long run if you're struggling, and although I haven't tried any yet I like the ideas and thought I would pass them along. I particularly enjoy the imagery of a giant invisible hand shoo-ing you along from behind!

If you're interested in this kind of thing, here is a link to someone's blog where they have just shamelessly reproduced Jeff's ideas 😊

starbucksgirl.wordpress.com...

Happy training!

roseabi & linda9389 xxx

July 28th, 2020

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Autumn 2020 Half Marathon Group list: docs.google.com/spreadsheet...

HUHM Strava Group: strava.com/clubs/HUHMa20

Previous posts:

Welcome: healthunlocked.com/marathon...

Let’s get to know each other and a word about training plans: healthunlocked.com/marathon....

Admin and experimenting with food: healthunlocked.com/marathon...

Getting the most out of your training & Strava Club: healthunlocked.com/marathon...

Loomergencies and other tummy troubles: healthunlocked.com/marathon...

The Long Run: healthunlocked.com/marathon...

So, let's plan some virtual runs!: healthunlocked.com/marathon...

[David_G Metric Marathon]

Thanks Roseabi, luckily for me I can do any of those weeks for the runs as I don’t work Wednesdays or weekends so I’ve got lots of flexibility!🙂👍

I haven’t tried any gels or anything else other than water🙂 but I might give it a go. I like the idea of the banoffee and the rhubarb & custard😋 I’ll report back if I do! 😊

[Kevin41 Half Marathon]

Thanks for this roseabi - I’m already thinking about which weeks to run from the options listed and I think they will work well with where I am at. I’ve never used a gel but some of those sound fairly tempting and as my runs are extending I’m getting more of an urge to fuel up. Similarly after the run I’m noticing that I need more in the hours afterwards to recover. If I’m honest though I’m more keen to try the cake in your photo!!

I had a week off running and was then disappointed with the 10k time I achieved on my first run back (which has only just uploaded to Strava given the Garmin issues we’ve all suffered) I’m definitely not great at pacing myself so I think I’ll add that to my list of things to look into further. Really good to see the whole group achievements on Strava and even a HM completed by a member already! I think I will leave that to one of the dates listed to give myself a long run in (sorry terrible pun)

[David_G Metric Marathon]

Hi Roseabi, just a quick update: I’ve ordered a mixed box of 15 gels😊 I’ll report back once I’ve given them a go🙂👍

[roseabi Ultramarathon in reply to David_G]

Well I hope you like them!!

[Nevvy Marathon]

hiya, I am a big fan of Torq flavours and Jeff G. I Jeff all my runs now and was getting faster (nearly back to 10:30 min/miles consistently) until my Achilles/ankles started playing up again. Slowing down again to avoid injury as I increase distance.

I am my own worst enemy; I see a challenge and go for it never mind if it's part of the bigger plan or not! I have now written my 12 week HM plan based on Hal Higdon's " Novice 2". HM day should be 17th October now my Norfolk Coastal trail is cancelled.

[roseabi Ultramarathon in reply to Nevvy]

Have you tried Torq's flapjacks?

[Run46 Half Marathon]

Great, thanks for the link on mental tricks to help with the long run, I'll take any help that's available 👍

I also used a bit of Jeffing last Saturday...I usually like to run the lot but was just over 7 miles into a 9 mile run on a particularly hilly stretch and my hamstring wasn't happy. I ran/walked for around half a K or so until the downhill stretch and it was definitely worth it as it got me to the end. I was struggling and feel sure I wouldn't have made the whole 9 miles without that bit of help so it was worth letting go of the obsession with running every step to make it to the finish line. Lesson learned 😊

[Gingernutter in reply to Run46]

Apols for my ignorance..still working towards a HM but what is Jeffing?

[linda9389 Administrator Marathon in reply to Gingernutter]

Jeffing is a popular run-walk method developed by Jeff Galloway. Take a look at his website for more info jeffgalloway.com/training/r...

[Gingernutter in reply to linda9389]

Ahhh..I see thank you for that, I need all the weapons possible in my HM arsenal! X

[Run46 Half Marathon in reply to Gingernutter]

When I say Jeffing, I don't do it generally but it's great to know it's a legitimate technique to help you get through a run when you need it.

Good luck in your training 👍

[Jojohypno]

Thank you for the dates. I’ve just heard the Oxford Half has been cancelled for this year so will look forward to doing my first half virtually with this lovely group.

Haven’t run for almost a week and now have a horrible heavy cold 😫 so having to have a few more days off annoyingly.

Even more frustrating as I’ve just invested in some new trainers and haven’t been able to use them yet! 😂

[linda9389 Administrator Marathon in reply to Jojohypno]

I've just got my email too! My entry was a deferral from 2019 and it says I will get a complimentary entry to 2021. Third time lucky perhaps!

Hope you feel better very soon.

[Jojohypno in reply to linda9389]

Thanks so much Linda. It wasn’t a big surprise I suppose - dingers crossed for next year. X

[linda9389 Administrator Marathon in reply to Jojohypno]

I really thought they were going to offer an alternative on a 'laps around the park' basis. Ah, well 😥

[roseabi Ultramarathon in reply to Jojohypno]

Hope you're feeling better now?! xx

[linda9389 Administrator Marathon]

I like the look of the Torq packaging (black and orange 😍), but I think your comments have just ruled them out for me as my only attempts have ended in a sticky mess! I generally find the Cliff blocks or Gu chews easier to handle ... although if Torq did a rhubarb flavour chew ...

Do take care of your achilles (I know you're well practised at having to look after them 😥).

My niggly calf hasn't gotten any worse (thankfully) and today I had a (very painful) sports massage which has hopefully freed it up a bit - the guy had NO problem finding the sore spot 😲.

Today I had Garmin tech issues, so resorted to NRC for a guided intervals run instead. What fun! A mix of '9 out of 10 pace', increasing length intervals and 15 second 'celebration pace' intervals (10 out of 10 pace) with recovery intervals in between. It ended with some dirty tricks to get you through the longest interval (although the tricks weren't dirty enough to stop me from feeling 🤮). I did love having the voices to distract me and the countdown in my ear rather having to check my watch as I do with a Garmin workout. There are plenty of different variants of interval runs on NRC, so I will definitely try more of them in future. Recommend✔

I've put some of those race dates in my plan and look forward to taking part 👍

[roseabi Ultramarathon in reply to linda9389]

I have been a bit spoiled by the Clif gels, which are super easy to rip open, and also have a nice 'lasso' feature, which keeps the ripped-off part attached to the rest of the packet so you can't accidentally drop it. I think all gel manufacturers should copy their design!

[Run46 Half Marathon in reply to roseabi]

Great idea, I dropped (and picked up of course) the top of my high 5 gel today, twice...it's fiddly trying to put the empty packet back in your belt! Great idea to have it stay attached 👍

[triumph-tiger Half Marathon]

Previously I'd just relied on a drink of Lucozade before & after my longer runs. However, recently I did get a pack of SIS Gels. Tried one so far, which seemed very sweet and bit of a hassle to try and drink while moving, but will try again to see if can get used to them. Also thinking to get a pack of their energy bars, so can see how how they are, either instead of, or in combination with the gels.

[linda9389 Administrator Marathon in reply to triumph-tiger]

I hate their gels, but am a massive fan of the caffeinated espresso energy bars. The coffee counteracts the sweetness, the caffeine boosts the mind and the carbs boost the legs. They have been out of stock for ages but they do seem to have the singles back in now. (I was getting really sleepy driving back at the weekend, with an hour and a half to go - I'd been nibbling but nothing was helping so I tried one of these bars and got all the way back with no problem, the boost was absolutely amazing!)

[roseabi Ultramarathon in reply to linda9389]

I don't like the SIS gels either, although admittedly haven't tried one in many years! I found the taste unpleasant, and that they are too runny to handle easily (although it's nice that you don't need to chase them down with water as you do with thicker gels). Also a lot harder to open than the Torq gels!

[PurpleFish59]

First run back for me today after a highly left ankle, however during my week off I’ve developed a slightly angry plantar fascia in the opposite foot. As I’ve not been running I think I’m putting this down to my first serious length of time back in steel toe cap boots for a while. Have invested in a new pair with a bit more support- not quite new running shoes but all part of getting me towards that HM at the end of October 😁

Thanks for the tips in the post, perhaps this means it’s time for my first attempt at using gels!

[roseabi Ultramarathon in reply to PurpleFish59]

You don't need to use gels necessarily - I am also eating jelly babies and these nice 'soft bake' things from Tesco. Oh and crisps! 😄

Sorry to hear about the foot problems, hope you're feeling better now?!

[PurpleFish59 in reply to roseabi]

I’ve never taken water or any food on runs with me so will try everything but as this was a good offer and they sound like yummy flavours I decided to order some.

After 2 days in the new boots foot feels almost perfect again so I think my diagnosis was right 🥾

[roseabi Ultramarathon in reply to PurpleFish59]

Cool,looking forward to seeing how you like them! And that's great news re. boots xx

[annettebrown Half Marathon]

It seems a few of us are trying to overcome various aches and pains! I’m going to invest in a new pair of running shoes this weekend as I think mine are getting a bit old and not providing enough support. I’ve pulled a muscle in my side (strange place) it is getting better but I could feel it on my run last night, so still need to take it gently which is annoying.

I’m happy to fit in with any dates as can do my longer runs at the weekend

[roseabi Ultramarathon in reply to annettebrown]

That is annoying! How are you feeling now?

Marvellous xx

[Saxart]

Hi Roeabi I should be able to do those dates. I didn't do much running last week as I was using the Garmin 1/2 training app which was down and went away for a few days.

However, I bought a new pair of trail shoes which were very comfortable for the coast path walking done. There were so many runners on the coast path I'm definitely not at that level!

[roseabi Ultramarathon in reply to Saxart]

Sounds lovely! Lots of new shoes in this group at the moment 😄

[Hidden]

I can do the suggested dates but am now doing marathon training for 13th September. Now it is booked I am feeling very scared!! I will have a quiet week this week then an 18 mile run planned for next week. It feels quite surreal how I have fell into marathon training this time. I just hope I will have done enough to achieve a sub 5hr. After the marathon I have GSR if it goes ahead so plan to keep the hm distance going.

[roseabi Ultramarathon in reply to Hidden]

Excellent!! xx

[RunSkippyRun Half Marathon]

Hi Roseabi and Linda

Thanks for the dates - the date for 10 mile for w/c 14 September is perfect in terms of assessing progress towards HM (target for that is the Leeds HM in November). So I'm plumping for that one.

It is also one year on from starting C25K. So whatever happens in terms of making the distance or not (and there are various reasons for doubts) it is really pleasing to be here and it feels good

A practical question: the recent long run by Roseabi where it there was a pattern (I hope I understood correctly) of run 3k, walk 1k and repeat. This looks very interesting and potentially useful for me (my problem is sometimes my meds mean the heart begins to race and its dificult to bring it back down during a run - I checked with the Doc and as long as it's not over-stressed it's not a worry in itself - so can use the watch HR monitoring). I had been thinking "gotta run all the time - any walking is a fail" which is kind of stupid but the sort of thing one does to oneself (btw I loved the Jeff Galloway ideas). So, I'm thinking of copying Roseabi's run for a long run soon - any advice for a newbie to the technique?

And once again: thanks to you for the encouragement

[roseabi Ultramarathon in reply to RunSkippyRun]

I used Jeff Galloway's recommended ratios based on pace. I have snapped a photo of the page and share it below. I've added the pace in min/km up to the 13 minute mile (the online table I was using doesn't go further than that!). I don't understand pace in min/mile 😄

drive.google.com/file/d/1q5...

[roseabi Ultramarathon in reply to RunSkippyRun]

NB it's run 3 minutes: walk 1 minute - not km!!

[RunSkippyRun Half Marathon in reply to roseabi]

That's really useful. Much appreciated. (and I don't get this miles pace thing either ... km is sooo much easier)

[roseabi Ultramarathon in reply to RunSkippyRun]

Ha ha 😄

[Celeriac]

Hello all

I have also had some niggles and have had to cut back. I had got up to 14K but have only done a couple of 5Ks so far over the last couple of weeks 😖 I fear losing fitness, it's frustrating. Feeling a bit better so will try again tomorrow. I recently got some new shoes, a different brand so wonder if that could also cause an issue as well as overdoing it a bit, which I was I think.

The only gel I've tried are the SIS ones. I bought a box of 20 online and I hate them! They're orange, supposedly. They are just not nice. I'm trying to make myself use them but did buy a bag of jelly babies this week in case I can't face them. I do think I deserve a treat after nursing a couple of niggly bits!

I am def up for running all together on those dates, will be good.

[roseabi Ultramarathon in reply to Celeriac]

You don't have to use gels if you don't like them - give them away! Jelly babies are fine xxx

[Gingernutter]

Re gels..I'm only starting out but I have tried a mixed box of High five from Amazon and I like them. Tried sis gels but they are a bigger size and just fit in my leggings pocket not quite as nice as High five. Just bought a wee water bottle Salomon 150ml which I think will do the job for me as I go further and fits in my new run belt!

[Oldfloss Administrator]

Thanks you ! As ever.. a wealth of useful information for us all!

I need to get my a** in gear and get some longer runs in... !

Happy running beckons and I will get those 10K runs in!!!