Andrew Steer Posted August 8, 2017 Posted August 8, 2017 Do you guys stretch after every run?I wish I did... would say I have about a 60% strike rate. I honestly feel the more I stretch, the less I get injured though - it's a game changer in my view, wish I was a little more disciplined at times with it. hayleyearth 1
SwissVan Posted August 9, 2017 Posted August 9, 2017 Anyone managed to download one of the free training programs from Coach Parry's website? Tried twice last night and got an automatic message that it will be sent in the next 15 minutes by email, till now nothing received. Jackes 1
SwissVan Posted August 9, 2017 Posted August 9, 2017 Do you guys stretch after every run?Not after every run, but I try to get some stretching in a couple times per week after exercise.
Stretch Posted August 9, 2017 Posted August 9, 2017 Stretch does... I really do though! Lol. I have a little 5 minute routine that I follow. With 20 pushups thrown in at the end
Pieter1 Posted August 9, 2017 Posted August 9, 2017 I'm going to start it then, I'm following a light marathon training programme and my legs are so flippen sore. Esp my left calf, but when I run it feels like I put down my left foot harder than my right.
Mudsimus Posted August 9, 2017 Posted August 9, 2017 Only dynamic stretches before a run. Leg swings, hip mobalisers etc. After a run I stretch what ever feels excessively tight.
Mudsimus Posted August 9, 2017 Posted August 9, 2017 The best option would be to go for a massage once a week, especially if you increase mileage and suffer from soreness. Pieter1 1
Jackes Posted August 9, 2017 Posted August 9, 2017 Anyone managed to download one of the free training programs from Coach Parry's website? Tried twice last night and got an automatic message that it will be sent in the next 15 minutes by email, till now nothing received. I did a few weeks back SwissVan 1
SwissVan Posted August 9, 2017 Posted August 9, 2017 I did a few weeks back I think i know why... the SOH downloaded the program a few weeks ago (which i forgot and she reminded me when i told her what i tried to do) and looks like it wont send the program to the same email...anyway we got it
rudi-h Posted August 10, 2017 Posted August 10, 2017 (edited) And I just wanted to ask if you guys on here actually still ride between all your running! I legs are finding it hard to condition to the two of them, I try and do 250km (riding) and 30+km (running) a week (all outside) and it is still tough. Wonder if it will ever get better...(not even doing intervals or anything yet, don't think my muscles can handle that) That's a lot of training, it will take 3 to 6 months for your body to get used to that volume depending on what base you started from. I upped my training quite a bit earlier this year (April) and i've had the most successful training streak ever without any injuries, excessive fatigue or illness of late and my fitness is close to personal best levels with both running and cycling. I bought a garmin fenix watch and now train religiously with a HRM and also have a powermeter on my road bike.  Because I have the HR and/or power data for every ride or run, I use Stravastix to track my fitness and form (Similar to what you get from Trainingpeaks - Stravastix is just free).  I try to always stay in the "optimal zone" and I must say that helps a lot in terms of telling you how hard and long to train as well as when to rest, irrespective if it's running or cycling that you're doing. Edited August 10, 2017 by rudi-h
Stretch Posted August 10, 2017 Posted August 10, 2017 jurre - just reading about that guy that had a heart attack on his bike - and then I saw a facebook post about another young fit guy that also had a heart attack and died....definitely gonna take it easy for the next couple of months! shows how important it is to listen to our bodies Lexx 1
SeaBee Posted August 10, 2017 Posted August 10, 2017 Fortunately I haven't read it...  More serious - I totally agree. I have a friend I have to keep preaching to about just taking a break for a couple of days... hardly ever listens but seems to have sunk in a bit now. If anything I'm overly conservative on that front. Biggest problem is - there's always that next race to prep for. Jeez man, pick your battles - is a PB or a medal really that crucial? Very fortunate in the fact that my wife asks "Did you enjoy it?" and does not give a hoot about times. As long as I'm back in one piece and (as bonus) enjoyed it, she's happy. Hacc, Stretch and ScottCM 3
Jackes Posted August 10, 2017 Posted August 10, 2017 Eish..... The inaugural Heaven & Hell Mountain Marathon will be held on Saturday 23 September 2017 at Grace-Hill Farm just outside Rhodes in the southern Drakensberg. The Heaven & Hell Marathon is intended to provide the ultimate 42 km mountain running challenge in Africa, and is not recommended as a Comrades qualifier!The race is a brutal 42 km mountain run with 3 800 m total elevation gain over extremely technical terrain. That translates into 90 m elevation gain per kilometre; an amount of climbing which no other race in South Africa comes close to matching. The organisers have also not been able to find any 42 km race globally that includes as much climbing as the Heaven & Hell.The race has been developed over a period of two years, including a trial race with 14 invited runners in October 2016. The race is run at an average altitude of 2 200 m and the route has everything a mountain runner looking for the ultimate challenge could hope for – extremely steep gradients, ridiculously technical wilderness terrain, multiple crossings of the famous Bell River, two peak summits at 2 500 m, pristine mountains and spectacular scenery. A few sections of the ascents and descents will require scrambling and liberal use of grass tufts as handholds!Participants can choose to enter the 21km half marathon distance with 1 900 m total elevation gain, or the ultimate challenge of the 42 km race with 3 800 m total elevation gain, which will be the most gruelling marathon of your life, guaranteed. The 42km race comprises of 2 laps of the 21km race. The cut-off time for the 21km race is a generous 12 hours. The cut-off times for the marathon are 12 hours for men and 13 hours for women to ensure the safety of runners and marshals. The winning time for the marathon is expected to be just under 10 hours. Very few athletes are therefore expected to finish within the cut-off times, but those who do will have the satisfaction of knowing that they completed one of the world’s toughest mountain races and will receive an engraved Heaven & Hell sheep-bell. A preliminary cut-off of 9 hours for men and 9.5 hours for women will be strictly enforced at the 29km checkpoint.For friends and family members accompanying the 21 km and 42 km runners there will be a 8 km race (cut off of 12hrs) which follows the first section of the marathon route, a 5km fun run along the Bell River and various other fun activities for the whole family, including horse riding, hiking, fly-fishing, swimming and tennis.Please see attached route and profile for the 21km race.Also attached is further race information and route photosFor entries and further information please visit www.alpineswifttrails.co.za or contact Hylton on 072 5292747 or at hylton.dunn@gmail.comHope to see you in September!CheersHylton Dunn and Sunelle DunnÂ
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