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Aug 2017
5:57pm, 2 Aug 2017
11,645 posts
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Bazoaxe
Chester isnt really hilly, it undulates. You do have a nice downhill out of town early on, but then a hill back into town towards the end. Its the timing of the hill that is the bummer. If you had that early on you wouldnt lose much time, but you need something in reserve or a minute+ slips away quite quickly. I ran 3:02:04 there when up to the hill I was on for a 3:00:xx time
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Aug 2017
6:54pm, 2 Aug 2017
17,496 posts
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KinkyS
I run with the lowest knee lift shuffling style you've ever seen 
I accidentally ran 3:07 at Chester a couple of years ago when I was just out for a steady one having not done much training, it's a fast course if you like a bit of variety for your legs
In other news, I went for a run 2 miles in 25 minutes, let the recovery commence
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Aug 2017
6:59pm, 2 Aug 2017
13,221 posts
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Fenland (Fenners) Runner
In my book that's a good thing, KinkyS.
For shorter distances you can afford to be extravagant but for 26.2 miles economy is the key.
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Aug 2017
9:30pm, 2 Aug 2017
2,468 posts
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larkim
I think I'm in the "variety for your legs" club. Otherwise there's no good reason why my pb over 10 miles which I just better by one measly second was set on the decidedly hilly Stockport 10 course.
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Aug 2017
8:39am, 3 Aug 2017
27,042 posts
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HappyG(rrr)
Sometimes a bit of variation is nice. But steep downhills and of course steep uphills can take a lot out of me.
Take it easy coming back Kinks. Took me about 6 months to recover from 100 miles. But then, I'm not a GB ultra runner! G
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Aug 2017
9:30am, 3 Aug 2017
17,497 posts
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KinkyS
I'm allowing until 2018 to recover completely!
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Aug 2017
12:36pm, 3 Aug 2017
316 posts
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Oscar the grouch
Well done. 100 miles is just awesome.
Curly - please can you explain (or anyone else) how/why squats leads to better heel lift and form?...and how many/over how long to make a difference. Thanks
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Aug 2017
12:48pm, 3 Aug 2017
899 posts
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Crash Hamster
Lurker breaking cover!
I'd like to know that too!
(been here before, long way off 3:15 at the moment, have taken London charity place and want a 3:19:59 if possible. Heart and legs once managed a 3:29, but a solid 9 months work will be needed to shift 2.5 stone and get some miles in... then I need to get lucky!)
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Aug 2017
1:31pm, 3 Aug 2017
3,095 posts
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Curly45
My understanding is (sorry not very technical about this):
Its to do with force striking the ground and then the useful recoil of that force.
Heel lift and knee lift are related, but both rely on hamstrings and glutes to drive the foot into the ground and control the force to bring the knee up (and thus extend stride length).
One way to improve glute function is through squats. Another, with possibly more direct transfer to running, is plyometrics like bounding and skipping BUT these are more difficult for the body. I do some of these, but use the weights to strengthen my body to allow more of it in future.
Sprint work is also similar to weights, since you are putting forces through your body at many times your body weight due to the speed, so it has similar effects but again it can be injury risky so I keep it to once a week, whereas weights I do 2-3 times.
I am not lifting heavy - about 1/3 bodyweight.
Hope that makes sense!
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Aug 2017
2:22pm, 3 Aug 2017
27,047 posts
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HappyG(rrr)
Good question Oscar, good answer Curly. Welcome (back?) Crash Hamster. Up the miles gradually, and all good things will come (weight down, running pace and endurance up etc.)
I started to write how I thought it worked, and then realised I wasn't even convincing myself, so basically, I don't know. But... physios always say, whenever you go with an injury, need to work on core and glutes. Not just to me, not just that I have pathetic core and glues. All of us.
Seriously, straw poll of anyone who has seen a physio - in addition to whatever was specifically wrong and a very targeted exercise, who was also told (or possibly only told) "weak core or glutes, do pelvic lifts and single leg squats / lunges / clam (insert exercise of choice for each)"?
So I do all that, probably not enough, cos I think it's good for performance and injury prevention. But I know a number of you think it's unnecessary. So I won't bang on about it.
Curly, in addition to sprints, weights (or bodyweight only reps), plyometrics, would you agree hill reps are good for glute strength too? If you run hills properly, it shouldn't just feel it in your quads, you should be working glutes too. I think! G
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