DBG's running log

[dannybgoode]

Just a short 27min run tonight so nowt exciting. Fuelled less aggressively than yesterday and that paid off. I think anything under 1/2 hour and I'm ok on 5-10g of carbs.

A CGM would make all of this easier but hey, I'll revisit that argument if I need to 🙂

Key stats

Time - 27mins
Distance - 4.24km
Start BG - 7.3
End BG - 7.5
Fuel - 10g at start

 

[SimonP]

Modern running tech is so good. Input my target event into the Garmin Connect calendar, tell it my target time and it creates a custom training plan taking into account current fitness, available time to train etc and dynamically adjusts things as I progress or not.

It balances long runs, slow runs, anaerobic sessions, tempo work etc as well. So clever.

It's odd they don't offer something similar for cycling training - there are very few options (metric and imperial centuries, along with something shorter iirc, but nothing longer which was what I wanted last year) and also the plans are not adaptive at all. I've often looked at the running plans with a touch of jealousy 🙂

 

[dannybgoode]

It's odd they don't offer something similar for cycling training - there are very few options (metric and imperial centuries, along with something shorter iirc, but nothing longer which was what I wanted last year) and also the plans are not adaptive at all. I've often looked at the running plans with a touch of jealousy 🙂

I believe it's just been added for cycling but not 100% sure.

The running one is superb. Ok it's not quite as good as a bespoke training plan from a PT however it's free and for most amateur athletes good enough.

 

[mashedupmatt]

I'm umpiring 2 games of hockey in a row tomorrow and assessing/coaching one beforehand (classed as mixed exercise (running and walking approx 4-5k per game - with a 1.5k walk before and afterwards too to get there) - I find it very difficult to work out my dosages every weekend (which is similar) - I will record everything and report back but any help is most appreciated...

 

[dannybgoode]

I'm umpiring 2 games of hockey in a row tomorrow and assessing/coaching one beforehand (classed as mixed exercise (running and walking approx 4-5k per game - with a 1.5k walk before and afterwards too to get there) - I find it very difficult to work out my dosages every weekend (which is similar) - I will record everything and report back but any help is most appreciated...

I've been coming at it the other way and have been fuelling for the exercise and dosing normally although I have found after a couple of weeks of consistent exercise my insulin sensitivity has increased overall.

I fuel roughly 20-30g carbs every 25mins and my bolus adjusted to 1:12ish and 1u less of Levemir each morning and night.

It takes a bit of messing - much easier with a CGM than finger pricking before and after to see how well I've guessed!

 

[mashedupmatt]

It takes a bit of messing - much easier with a CGM than finger pricking before and after to see how well I've guessed!

I've been doing it for a couple of years but still not cracked it completely (work in progess!) - glad you've got it sorted @dannybgoode - top work fella

 

[dannybgoode]

I've been doing it for a couple of years but still not cracked it completely (work in progess!) - glad you've got it sorted @dannybgoode - top work fella

I wouldn't say I have it sorted just yet! A lot of work to do, particularly as I hit longer runs - 2hrs+

But yes, at the moment I find it easier to fuel for the exercise and leave my insulin largely unchanged and then fuel any post exercise dips.

Will see how things pan out over the coming months. Of course there is this plan than I'm going to be coming off the insulin which, if it works, will make exercising easier.

Not heard anything more about that yet though and was expecting to. Ah well, I have an F2F with the DSNs 3 Feb so don't have long to wait if nothing is going to be put in place sooner.

 

[dannybgoode]

Cracking run today. Was meant to do a long run yesterday (well Friday but the weather wasn't particularly kind then) however after a few hours flying which involved largely standing around I didn't quite have it in me.

Nice steady pace and Ave HR very pleasing at 147 so down a little now. The lower the ave HR for steady runs, the more headroom the body has when pushing it.

If this continues then that sub 4hr marathon is on.

Managed to keep the BG largely flat as well which is good.

Time - 1hr7mins
Distance - 10.57km
Start BG - 9
End BG - 8.8
Fuel - 5g at start then 27g at 15 and 45 mins

 

[Chris Hobson]

Do you do any threshold training? I hated doing it but it is excellent for both running and cycling. The effect that you get from it is that your normal running pace gets quicker so that your times come down seemingly without having to push yourself harder.

My best marathon time was around 4:20 when I was in my late fifties. My best 10k was just under 50 minutes. A marathon is about 42k so you will have to get your 10k time down to under an hour if you want to crack four hours. I did find that my pace was quicker when running an event than when training by myself.

Also, can you play a guitar just like a ringing a bell?

 

[dannybgoode]

Do you do any threshold training?

The newer Garmin watches have dynamic training plans that build in base, threshold, tempo and anaerobic sessions and yes, I enjoy threshold and tempo a lot.

My first marathon was last Sept and got 4hr17 but the first half of it was 1hr57 and I've done another sub 2hr HM so know the kind of pace that's needed well!

I think, if my training hadn't been interrupted by an entirely self inflicted Achilles injury, I would have got the time.

Loch Ness isn't exactly a flat course either which didn't help. There were some tough sections in the final 10-15k.

York is very flat though so hoping I'll get it.

I've not yet cracked a sub 50min10k but regularly run sub hour even just on training runs. Just need to string just over 4 of them together!

 

[dannybgoode]

Also, can you play a guitar just like a ringing a bell?

I can't play the guitar though - one of the things I'd love to be able to do. My father in law was a very accomplished guitarist of moderate 60's fame but sadly he died before I met my now wife...

 

[Chris Hobson]

I got my best marathon time at Hull which is nice and flat and crosses a big bridge. My wife Liz has done York but I haven't.

 

[dannybgoode]

I'll enjoy it regardless of the time but sub 4hr would be ace.

I'd be a rich man for every pound I had when someone shouts out 'flip flops? You're running in flip flops?!' also.

 

[counsellorneil]

I'd be a rich man for every pound I had when someone shouts out 'flip flops? You're running in flip flops?!' also.

I've also had that when running in my Xero Genesis sandals . I was thinknig of getting a t-shirt to wear when running with "Sandals, not flip flops" or something similar printed on the back.

 

[dannybgoode]

I've also had that when running in my Xero Genesis sandals . I was thinknig of getting a t-shirt to wear when running with "Sandals, not flip flops" or something similar printed on the back.

When you're in the market for some new sandals, highly recommend checking out Wildsole.

I'm slightly biased as they're made just up the road from me but they're also brilliant. And Tom the owner is a thoroughly nice chap. He organises the odd social run for sandal runners which are always good fun.

Yes, all round the Loch Ness I got shouts of 'go on, you're doing gre... Flip flops?!'...

Can't see me running in anything else to be honest except maybe the odd ultra where mandatory kit includes closed shoes.

 

[counsellorneil]

When you're in the market for some new sandals, highly recommend checking out Wildsole.

Ah, yes. I have a pair. Find them great for walking. And short runs. But I just can’t seem to adjust them well enough, as on long runs they end up rubbing a blister where the toe strap is. I’ve watched the video and spoken with Tom too. I will try again when the weather is a little warmer, as really want to use them.

Can't see me running in anything else….@

That’s how I feel about the Genesis, except when it’s cold .

When it’s cold wear Vibram vruns.

 

[dannybgoode]

Something a bit different tonight as I need to work on core strength more than I do overall stamina and running fitness.

Don't sweat this much after a half marathon. 24 mins of boxing the punch bag...

 

[dannybgoode]

But I just can’t seem to adjust them well enough, as on long runs they end up rubbing a blister where the toe strap is.

I had some rubbing on my left foot that was painful for a few runs but I just ran through it until my foot was used to it. Now they're perhaps the most comfortable thing I've ever run in.

As for the strap adjustment. Start with the toe strap. Let a couple of mm out of the 'spare' bit (IE loosen the buckle a hair and pull the same amount through to make the toe strap longer.

Do the same for the ankle strap.

To shorten do the reverse and just have a play. You'll know once it's right as they'll just be locked to your foot but with barely the sensation of being held on by anything.

Takes some playing about. Once you think you're there, go for a run and tweak as necessary.

 

[dannybgoode]

Not the best run tonight. Major problems with Garmin meant that my watch had frozen out. Global issue and now fixed but meant I couldn't properly record my run.

Was sprint repeats tonight and I dint think I warmed up properly. On the third sprint my left hamstring pinged. Not badly but enough to make me pull up.

So decided to do some gentle jogging and then the boy called as he wanted picking up from a friend's.

So only 21 mins and 2.7km and barely worth reporting on. Will rest the leg now and see how it is tomorrow before deciding whether to do the workout in the calendar

 

[grovesy]

I have a Garmin Lily 2, and not had any problems today.