Danwichmann

50 minutes ago, Xela said:

Well, thats just taking the piss now  

I have to wait until end of June for my next two months off though..... 

13 minutes ago, Xela said:

Someone is trying to steal my thunder. 

I finish on the 20th.

I get just over 2 months off. Not bad. 

13 minutes ago, Stevo985 said:

Demand that pupils scan a QR code to get into a classroom, but then confiscate all of their phones because they're not allowed to have them out in the corridors

Doesn't sound very far fetched in China. Have to scan a QR code to enter pretty much anywhere. And there is so little logic, could easily see the phones taken afterwards. 

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#Guangdong University of Finance and Economics#
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Hello, I'm the mother of the girl who fell from a building at Guangdong University of Finance and Economics. My daughter Xu Xiaote was at 9:00 a.m. on November 23.. He died in 32 dormitory buildings. On the 22nd day before, my daughter asked the school to go out for medical treatment and called 120 for emergency. 120 ambulance only helped to measure blood pressure after arriving at the school, but did not pick her up. The school treated this matter coldly, did not continue to follow up her situation, and left the students to fend for themselves.
After the accident on the 23rd, the school did not contact us at the first time. Instead, our family members took the initiative to contact us more than an hour later to know that the child had an accident. Not only that, the school also reduced the impact of this matter by deleting posts, lowering the heat search and other ways at the first time. Faced with the police's inquiry, the school refused to mention that the student had called 120 on the 22nd, trying to downplay the fact that the student asked for help. Later, in the face of the questions raised by our family members, the school frequently prevaricates with the reasons of "everything was normal before the students", "adults", "epidemic prevention and control", and never gives a positive answer.
I am a single mother. I raise my daughter as a cleaner. She is kind, smart and beautiful, which is my pride in my life. I think it is worth working hard. But now the good child suddenly disappeared! Although I am heartbroken, I also want to ask Guangdong University of Finance and Economics for a statement and truth for my daughter who is now lying in the funeral home! Why do good children choose to end their lives in an extreme way? Why didn't you contact your family at the first time of the accident? On the 22nd, the student proposed to go out for medical treatment. He once called 120 for help. Why is the school so indifferent, ignoring this abnormal signal and not following up?
Please help me, the poor mother who lost her daughter, to spread it! be deeply grateful! 

This is a translation of what is currently doing the rounds on my students social media. I doubt it will stay up very long. 

45 minutes ago, coda said:

Saw a few runners out yesterday afternoon. Tempted to go out this evening. Do any of ye run in these type of temperatures? 

I have done, with added humidity. It's not particularly enjoyable to be honest, and you'll likely be pretty slow.

If you do you do go out, make sure you're carrying a decent amount of water, wearing a hat and try to run somewhere with shade. Personally, I'm taking a couple of days off and will go out again tomorrow. 

38 minutes ago, Dante_Lockhart said:

Sound. I'll probably just get a cheap pair to start with and then in a few months if I stick with it pay for some better ones

I'm doing my road running in the Kalenji Jogflow 500.1 from Decathlon at the moment. £35 and a very comfortable up to about 10 miles.

1 minute ago, Dante_Lockhart said:

So I'm looking at taking up running since I don't do much else other than play football for an hour every Tuesday. My fitness needs work since I stopped gymming about 6 years ago. Figured I live right on the Netherton canals and nature reserve so might as well make use of the land.

Will probably download the couch to 5k to start with and slowly work my way up. Any tips from your long time runners? Any suggestions for a pair of starter running trainers?

Couch 2 5k is a good place to start. Stick with it and don't worry if you have to repeat weeks because you struggled. It's good to have aims, so maybe look at going on to Parkrun from there. Remember, your progress won't always be a straight line, you'll have bad weeks and good weeks and times when you feel like you're going backwards. That's a normal part of the process. 

It's always best to go to a proper running shop and get an analysis before buying trainers. But if you don't want to do that Decathlon have some great value trainers to get you started.

4 hours ago, Paddywhack said:

I was one of those people when I did my one and only marathon a few years ago. My half marathon time was consistently around 1hr50mins, so I assumed I’d do it in just over 4 hours.

It took me 5hrs40mins. 

My first marathon wasn't a lot better than that. Less than a year later I did my second and ran 3:31. It's definitely worth another go! 

4 minutes ago, CVByrne said:

So I ran a 3:32:13 GPS time and 3:33:49 official time for the Paris Marathon there. Very happy with that for a first marathon.

I was expecting to hit the wall and never did. Big lesson learnt that everyone massively over estimates their time. I was passing hundreds and hundreds of people every few km for the whole race. Weaving in and out added 350m to my total distance. Next time I'll pick a time 30m faster than I'll run to avoid this

Congratulations, that's an awesome marathon time, especially if it's your first attempt at that distance. 

On 09/03/2022 at 16:57, tonyh29 said:

I've been the the Narayanhiti Palace in Kathmandu where the crown prince basically killed most of the royal family with a Colt M16A2 (amongst others )

On the tour they tell you that the bodyguards were unable to stop him because he was royalty and indeed King the second he killed his father (the first victim) , but there are also some conspiracy theories  that security was ordered to stand down 

Even though the prince then shot himself in the head , as he hadn't died he was proclaimed King whilst in a coma  .. due to the fact that should he have recovered he would have resumed being King , the Nepalese issued a statement saying there had been an accidental discharge of a weapon  , an accidental discharge  that involved 4 different guns , killed 9 people  and wounded numerous others  !!

The Nepali people are really blind on this, it's actually quite funny. Even now, people will insist that no one really knows what happens, that the prince was innocent and the gunman was someone in disguise, it was a conspiracy by the Moaists etc etc. It really shows how blinkered people can be about royalty. 

The truth is pretty straight forward. The prince was a spoiled, gun obsessed maniac, high on drink and drugs. He was most likely motivated by the fact that he wasn't allowed to marry his girlfriend. 

8 hours ago, KentVillan said:

Question for anyone who owns a Garmin

Just did a very hilly 10k trail which was harder than expected and I went quicker than intended because I set out late and needed to get home

My watch now telling me my training status is “overreaching”.

I’m sure it’s right - I do feel pretty dead and have done a lot of running / gym this week.

Just wondering what best approach is to managing it now? Should I have 2-3 days off?

Listen to your body, not your Garmin. It can be a useful guide but go according to what you think your body needs.

Out of interest, which Garmin is that? I have body battery on mine but nothing that's ever told me I'm over reaching.

7 hours ago, CVByrne said:

I'm going up 3k each time. Ran 24k today in avg pace of 4:52 which was 1s per k faster than the half marathon last week. I did 1k at n easy pace too, I drank a lucozade.

I'll do 27k next then 30k. I'll probably do a few around the 30k mark as I've read a lot that the majority of the training benefits come with a 2h to 2:30 run. Doing too many runs further increases injury risk. I'll then do a 33k and 36k 3 weeks from the race and then taper. 

Interestingly I ran my second fastest 5k time ever on Saturday. So there are benefits at the shorter distances from these long runs too.

It sounds like your training is well on track and you have a good plan. Don't forget to throw in a low mileage week every 4 weeks or so, your body will need it and you'll progress better having given yourself a chance to do some proper recovery. 

39 minutes ago, robby b said:

I greatly reduced my running on pavements and cycle paths 8 years ago when I was diagnosed with osteopenia in my hips; I worried about the impact on them and the possibility of a sudden fall. Since then I've run mainly on grass and earth: playing fields, the lawns along the sea in Eastbourne and the footpaths on the South Downs (till moving to Wales recently).

But in winter playing fields in parks get so full of wet mud which must contain some dog poo in places, nice! : <  So until the spring I'm running along a canal towpath, which isn't ideal as its surface is a hard material, like a cycle path's. 

Take up trail running! Get's you off the hard surfaces and because you are constantly changing your stride and engaging different muscles, it's generally a lot easier on the joints. It's also a lot more fun! 

55 minutes ago, PieFacE said:

So after putting on a considerable amount of weight during lockdown and generally doing 0 exercise for years I decided about a month ago to start running again. After recovering from a minor knee injury (assume due to not running for so long) I'm currently able to run 3k in about 20 minutes but am struggling to do much more.  My goal is to try and run 5k in 25-30mins which I used to be able to do many years ago but not sure how feasible it is now. 

I also bought some proper running shoes which seem to make quite a big difference 

Anyone got any tips for extending runs once you hit a wall? 

Put walk breaks into your runs. Don't wait until you hit the wall to take the break, decide when you are going to take them and stick with it. If you are doing 20 min runs right now, I'd suggest trying something like 4 minutes running, 2 minutes walking and see how you get on. You'll be building time on feet and before long you'll need a lot less breaks. 

I go for months without posting, but this topic always manages to drag me back in....

On 10/12/2021 at 15:34, CVByrne said:

So, looking for some advice from experienced runners here. 

I am a short distance runner, I run about 70km per month and do lots of park runs and the odd 10k race. My 5k pb is 19:16 which I ran last month. In my weekly training I do a long run of 12km at 5min per k pace, a tempo run and speed work / intervals. I've now signed up for the Paris Marathon in April next year.

So I'm targeting a sub 4 hour time. I've got a few different training plans but they are either "beginners" ones where they assume you're not fit and this is you starting off to run a marathon and the "sub 4 hour" plans which assume you've run a marathon before and are trying to improve to sub 4 hour.

The issue is all the speeds in these are to me incredibly slow. running 5:40 per k for the 42k of a marathon is a very slow pace. My race 10k pace is 4:10 per k. I am going to use the sub 4 hour plan in terms of it's long run aspects peaking at 35k 4 weeks before the race then tapering. 

What I can't work out is how to start. 12k and 5m per k is my easy run, so should I drop the speed now to the Marathon goal pace and run an 18k or 20k run on fresh legs and see how it goes and adapt from there? 

Other thing I need to work on is the fact that fat burning as fuel is key for runs this length and maybe 90 min runs in the morning where my last meal was 5/6pm the previous day. This would get through energy stores sooner and train body to burn fat. These are not in the plans I looked at, but doing more aerobic fitness runs in these plans feels like a waste vs training for fat burning during race. 

Anyway, bit of a ramble. Hopefully someone experienced can give a bit of advice. Cheers

 

I would pretty much just keeping doing what you're doing, except for adding a long run once a week. Obviously, slower than your regular running, but once you've got in to the swing of them start adding some faster intervals. I think you could also aim for something closer to 3:30 given your 10km pace. 

9 hours ago, Mark Albrighton said:

I ran 7 miles this morning. Which brings my December total up to 100 miles (so far), which in turn means I’ve run at least 100 miles every month during 2021. 

I was aiming to do this at the start of the year after I realised I managed to run approximately 1,150 miles last year. A monthly total of 100 miles seemed the obvious target.

My running shoes have seen better days it has to be said.

I think that’s it for me with regards to yearly totals. I can’t imagine doing much more than that, time doesn’t really permit it and to be honest this year was a bit of a slog at times. I’d like to do a single 20 mile run at some point, but we’ll see.

Congratulations on the big miles and the consistency. Targeting annual miles is an interesting one.  I did it last year with a target of 2000 miles. Although it was good to get lots of miles in and to have some target in the absence of races, I wound up doing a lot of pretty worthless junk miles that didn't help me progress as all. This year, I deliberately focused on quality of quality and have gone down to 1660 miles but am running much better and have had a couple of good races toward the end of the year. 

1 hour ago, fightoffyour said:

Well I thought that the last time, but it was so long ago that I can’t remember. Would rather buy online here since I might not be able to understand what they say to me in a shop if I can even find one with a treadmill. But I can’t see any information about the type of shoe besides trail or road, at least on the sites I looked.

If you are have a lot of pronation or supination look for shoes that have a lot of support, and less cushioning. If you have only a little you can probably get away with a neutral shoe, which has a mix of support and cushioning. If you don't need any correction you can take a more cushioned shoe if you prefer it to the neutral. 

If the websites you are looking at don't tell you enough about the shoes, try looking some on a site like run repeat.com where they give all the details.

Edit: this is better advice than mine! https://runrepeat.com/guides/best-stability-running-shoes

1 hour ago, fightoffyour said:

How do I buy running shoes? Mine are very old now, and I'm going to attribute a niggly little injury from the end of last year (which, sensibly, I just carried on running through) to them.

Are shoes for under and over pronation not a thing anymore? Haven't seen it mentioned in a guide...

Go to proper running store that can put you on a treadmill and do a proper analysis. I think it's really the only way to make sure you get the right shoes. As long as they explain everything properly then next time you'll have a good idea what to look for without doing it again.

14 minutes ago, Mic09 said:

 Let's say UK gave up 50 million vaccines, wouldn't that be a drop in the ocean of India's needs?

That would vaccinate the whole of Nepal, or some other countries in similar situations. India obviously has a crazy population, but they're also the largest vaccine manufacturer in the world so if blocks on materials were lifted (the US has been holding up exports of some of the materials needed) and intellectual property rights done away with they could get a lot out quite quickly.

To be clear, I've no problem with people being able to travel to see family (I was lucky enough to be able to travel to the UK last year to see my Dad before he died) or travel between safer countries. But any talk of normality is premature because it can only be a limited normal until it includes everyone.

6 minutes ago, StefanAVFC said:

Yeah I agree with the above.

Not to sound too crass, but I don't understand why there should be travel restrictions between England and Poland, if both have the situation contained with high vaccine uptake, because Nepal is in crisis.

I've no issue with travel corridors or arrangements between safer countries, but it's far too early to talk of travel going back to normal because most of the world isn't in a normal situation. There still need to be limits on mobility. Free travel between safer countries sure but restrictions elsewhere. It's talk of normality that gets my back up at the moment, and a general anger at western governments that are hoarding vaccines and holding up efforts for free patents, wider manufacturing etc in the name of profit. 

1 minute ago, Mic09 said:

International holidays are also low on my priority list.

But seeing my dad and my kid seeing his grandparents is pretty high. 

I can't help the fact that some countries haven't had the vaccines and I'm sorry you are in that situation. But UK has had the vaccines, so more freedom should be given to us as we pose little risk to anyone.

There are certainly some good reasons for travel and blanket bans aren't the answer, but it needs to be a cautious approach. God knows, I'd like to escape from here if there were any flights. 

I don't blame anyone for taking the vaccine or think it's their fault, I'll take any opportunity I can to get jabbed, but I am angry that the west has ordered millions more vaccines than it needs and countries that are in absolute crisis can't get any. Some of the complaints about restrictions (and I'm not particularly referring to you, I only dip in this thread now and then and have no idea what your general position is) don't sit right while we're burning bodies in car parks and putting covid patients 3 to a bed.

My perspective is going to be different because I'm sitting here in Nepal and frankly shitting myself at the moment because the situation is seriously scary. I know if I get sick there is almost zero chance of getting help, so anything that could increase the risk in South Asia, South America or Africa is going to get a negative reaction from me. Focus on getting the world vaccinated, then you can have your international holidays. Until then it's pretty low down on my list of priorities. 

16 minutes ago, Mic09 said:

But right now aren't we talking about a theoretical danger of vaccine resistant variants? While it seems that the South African strain is more resistant, the people who have caught it after having the vaccine only experienced mild symptoms (if they even got infected as they still have some protection) and as far as I can find in research, no deaths in such cases have been recorded.

There could always be a new variant, sure. But right now that doesn't seem to affect the vaccinated population badly.

Theoretical maybe, but it's new variants are popping up all the time and some of them are going to be vaccine resistant and serious if people from all over the place start mixing freely. Then what about the unvaccinated populations (?I.e, most of the world). Open up travel, vaccinated travellers can still carry the virus to unvaccinated populations. Just having the west vaccinated is not enough. There needs to be a serious effort to get everyone vaccinated and that is not happening.

20 hours ago, Mic09 said:

Considering that majority of people are now vaccinated (nearly all at any serious risk) and the fact that it looks like travel will be severely restricted, it is a conspiracy to suggest the politicians in charge want us to get back to normal.

A lot of people in rich counties have been vaccinated. But most of the world hasn't. If you open up travel, people start jetting off to different locations with lower vaccination rates and bringing back new, vaccine resistant variants. Time for the west to stop hoarding all the vaccines, get them out where they needed, then maybe international travel can return to some sort of normality. 

55 minutes ago, bannedfromHandV said:

Oh I remember it as being painful as I was to totally sober, it was middle of the day and I’d take a girl back home from college, it was her first time, to be honest it might well have been her last time too as I pulled out almost as quickly as I dived in with blood pissing everywhere.

We both learned a valuable lesson that day I think, foreplay is key .

Ha ha, yeah I remember spraying blood up all the walls, my bedroom looked like a murder scene. Even while it was happening I was finding it funny, and as it happened in a shared student house with all my mates there I knew it was going enter into legend.