Running thread

I tried increasing my cadence from reading a post on here. managed to go from averaging 161 normally to 172 on my last run. A few little tweaks with my running style has certainly prevented injury and I feel in great form. Enjoying my running again and I'm looking to sign up to the Wilmslow 1/2 in March
 
smevchenko said:
Signed up for this, but wife is now having major surgery on Wed 22nd and childcare is looking unlikely, so prob going to have to give it a miss.
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Ah, I hope the surgery goes well. You can transfer the entry to a friend/family member. I'm sure there will be a fellow Bluemooner who'd take a spare so it doesn't go to waste.
 
I've upped my weekly kilometres to 40k last week. I did some speedwork today. 7k total.

1k warm up,
1k fast (4:00),
1k recovery,
1k fast (4:08),
1k recovery,
1k fast (4:09)
1k cool down.

When I returned to running this summer, a fast run was around 5:30 min/km. It took me quite a while to get under 5 mins for 1 km and much longer to extend that and get my 5k time under 25 mins. Now, a few months later, a quick run averages around 4:30/km and my easy pace is 5:30/km. I'm the fittest I've been in years.

It's exciting to break a 4-minute km, and I'd love to achieve a sub-20-minute 5k. I felt like I was bombing it on those three quick intervals today, and going even quicker than that for 5 consecutive kilometres seems almost impossible right now!

Does anyone here use the running track at Crossford Bridge in Sale or in Stretford, where the park run is? I think it would be easier to improve my speed on a track rather than worrying about traffic/old ladies etc.
 
Manchester33 said:
I've upped my weekly kilometres to 40k last week. I did some speedwork today. 7k total.

1k warm up,
1k fast (4:00),
1k recovery,
1k fast (4:08),
1k recovery,
1k fast (4:09)
1k cool down.

When I returned to running this summer, a fast run was around 5:30 min/km. It took me quite a while to get under 5 mins for 1 km and much longer to extend that and get my 5k time under 25 mins. Now, a few months later, a quick run averages around 4:30/km and my easy pace is 5:30/km. I'm the fittest I've been in years.

It's exciting to break a 4-minute km, and I'd love to achieve a sub-20-minute 5k. I felt like I was bombing it on those three quick intervals today, and going even quicker than that for 5 consecutive kilometres seems almost impossible right now!

Does anyone here use the running track at Crossford Bridge in Sale or in Stretford, where the park run is? I think it would be easier to improve my speed on a track rather than worrying about traffic/old ladies etc.
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So 1km recovery segments were ~5:30 min/km?

Pretty impressive progress over a few months
 
Manchester33 said:
I've upped my weekly kilometres to 40k last week. I did some speedwork today. 7k total.

1k warm up,
1k fast (4:00),
1k recovery,
1k fast (4:08),
1k recovery,
1k fast (4:09)
1k cool down.

When I returned to running this summer, a fast run was around 5:30 min/km. It took me quite a while to get under 5 mins for 1 km and much longer to extend that and get my 5k time under 25 mins. Now, a few months later, a quick run averages around 4:30/km and my easy pace is 5:30/km. I'm the fittest I've been in years.

It's exciting to break a 4-minute km, and I'd love to achieve a sub-20-minute 5k. I felt like I was bombing it on those three quick intervals today, and going even quicker than that for 5 consecutive kilometres seems almost impossible right now!

Does anyone here use the running track at Crossford Bridge in Sale or in Stretford, where the park run is? I think it would be easier to improve my speed on a track rather than worrying about traffic/old ladies etc.
Click to expand...

Sounds like your progress is almost identical to mine. Came back to it in May, never been fitter.

A sub 30min 5km back in May had my heart rate at 200bpm. I'm now seconds from a parkrun sub 20 (19.47 on the watch though).

I've started doing my speed intervals on a track near work, it's not one of those though, I think the track makes a big difference. It's a lot easier to get dialled in on the paces, your runs will probably be faster on the track as well.

The 1k repeats are good for a 5km though. I prefer to do 5/6 x 1km with a short recovery in between, maybe 2mins to begin with and work on bringing that recovery down to 1 minutes over a few weeks.
 
smevchenko said:
So 1km recovery segments were ~5:30 min/km?

Pretty impressive progress over a few months
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The recoveries were more like 6:00 min/km. I was forcing myself to run that slowly towards the end of those kilometres, though (to try and get the best out of the next quick one).

Thank you... I've got the bug. I look forward to my runs and find it's really good for my mental health - the progress is just a nice by-product!
 
MCFC1993 said:
Sounds like your progress is almost identical to mine. Came back to it in May, never been fitter.

A sub 30min 5km back in May had my heart rate at 200bpm. I'm now seconds from a parkrun sub 20 (19.47 on the watch though).

I've started doing my speed intervals on a track near work, it's not one of those though, I think the track makes a big difference. It's a lot easier to get dialled in on the paces, your runs will probably be faster on the track as well.

The 1k repeats are good for a 5km though. I prefer to do 5/6 x 1km with a short recovery in between, maybe 2mins to begin with and work on bringing that recovery down to 1 minutes over a few weeks.
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That's so impressive, well done.

It's incredible how quickly your fitness improves when you get into running. I'd stress to anyone who's thinking of doing the couch to 5k to throw themselves into it. Once you can run 5k (at any speed), the running world is your oyster!

I'll get in touch with Sale Harriers and see what the score is with their track. Alternatively, I might do laps of the field near me... I won't be as quick on the grass, but it will make running on the roads seem more effortless.

I do think the 1km recoveries were too long - I'm using Strava, though, and I'd struggle to track my fast km pace if I only did, for example, 500m recoveries. I'm a very keen novice. I don't know much about running and have never been part of a running club or anything like that. I get 99% of my running advice from this thread haha.
 
Pezzer2 said:
I tried increasing my cadence from reading a post on here. managed to go from averaging 161 normally to 172 on my last run. A few little tweaks with my running style has certainly prevented injury and I feel in great form. Enjoying my running again and I'm looking to sign up to the Wilmslow 1/2 in March
Click to expand...
Good luck! Back in the day Wilmslow had the best goody bag around too :-)
 
Manchester33 said:
I've upped my weekly kilometres to 40k last week. I did some speedwork today. 7k total.

1k warm up,
1k fast (4:00),
1k recovery,
1k fast (4:08),
1k recovery,
1k fast (4:09)
1k cool down.

When I returned to running this summer, a fast run was around 5:30 min/km. It took me quite a while to get under 5 mins for 1 km and much longer to extend that and get my 5k time under 25 mins. Now, a few months later, a quick run averages around 4:30/km and my easy pace is 5:30/km. I'm the fittest I've been in years.

It's exciting to break a 4-minute km, and I'd love to achieve a sub-20-minute 5k. I felt like I was bombing it on those three quick intervals today, and going even quicker than that for 5 consecutive kilometres seems almost impossible right now!

Does anyone here use the running track at Crossford Bridge in Sale or in Stretford, where the park run is? I think it would be easier to improve my speed on a track rather than worrying about traffic/old ladies etc.
Click to expand...
Fair play pal, to get from 25 min parkrun to a 20 min time is an incredible improvement; really a big deal that.

On that note, if you’re not done it and want a quick parkrun 5km course, the quickest one I’ve found in the Greater Manchester area is Alexandra Park in Moss. Flat, no mud/grass/woodland, and only one 180 degree turn, though you have to do it twice. Big numbers though normally.

Oh, and yes, you’re right about a track, esp if you can find a time to use it when you’ve got it virtually to yourself.
 
i am a machine :) , onto week 9 of couch to 5k 5 min walk 30 mins run 5mins walk, thought fuck it im just going to run 5k getting a bit sick of steve crams voice :), ended up taking me 41.10 :) , now i know im not a speedster ,but my aim was to get to 5k and i got there, now comes the speed, i aim or will do another 2x 5km runs over the next 4 days at my pace and after that try to increase my fitness, stamina and speed, at the moment im running at 7.5 kmph(stop sniggering at the back) but if you would of asked me how long it would take me to run 5k a year ago i would of said never .

so i need to start doing speed runs(my speed) what would people suggest i should up it to and distance perhaps give me a little program it would be very helpful ,
 
Sir peace frog said:
i am a machine :) , onto week 9 of couch to 5k 5 min walk 30 mins run 5mins walk, thought fuck it im just going to run 5k getting a bit sick of steve crams voice :), ended up taking me 41.10 :) , now i know im not a speedster ,but my aim was to get to 5k and i got there, now comes the speed, i aim or will do another 2x 5km runs over the next 4 days at my pace and after that try to increase my fitness, stamina and speed, at the moment im running at 7.5 kmph(stop sniggering at the back) but if you would of asked me how long it would take me to run 5k a year ago i would of said never .

so i need to start doing speed runs(my speed) what would people suggest i should up it to and distance perhaps give me a little program it would be very helpful ,
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Well done, mate!
My first Parkrun after completing couch to 5k took me 40:37, so your efforts seem consistent with mine!
 
Inspired by the good folk on here I’ve just signed up for a couch to 5k program. I used to run years ago and lost interest after becoming particularly injury prone. I’ve had a few attempts at a ‘come back’ I’m determined not to let past glories rule my head. I’m going to take it easy, walk when told to run slow when told. I’ll keep you posted, and thanks for the inspiration you guys are amazing!!!
 
Istanbul Marathon completed yesterday. Aiming for 4 hours, finished in 4:53. Heat, beer and kebabs my excuse. Got to 30k in good time and then lost the plot.

However, it was a fabulous event so feel proud and not disheartened. Nursing tight muscles and painful knee today. More beer and kebabs is helping.
 
Sir peace frog said:
i am a machine :) , onto week 9 of couch to 5k 5 min walk 30 mins run 5mins walk, thought fuck it im just going to run 5k getting a bit sick of steve crams voice :), ended up taking me 41.10 :) , now i know im not a speedster ,but my aim was to get to 5k and i got there, now comes the speed, i aim or will do another 2x 5km runs over the next 4 days at my pace and after that try to increase my fitness, stamina and speed, at the moment im running at 7.5 kmph(stop sniggering at the back) but if you would of asked me how long it would take me to run 5k a year ago i would of said never .

so i need to start doing speed runs(my speed) what would people suggest i should up it to and distance perhaps give me a little program it would be very helpful ,
Click to expand...

Fantastic effort that pal. Shows what perseverence can do, if you keep at something.

With regards a programme. I am probably not best placed, but If it was me I would just keep increasing my distance slowly. Rule of thumb is 10 percent each week, but worth dropping back a bit every 3 weeks. That will naturally improve your fitness and you will become quicker.

Also remember the idea is not to go quicker every run. Make sure you do plenty of easy work. Trying to go quick/outdo yourself every time is a sure fire way to get injury. Give your body time to adapt.
 
chesterbells said:
Fair play pal, to get from 25 min parkrun to a 20 min time is an incredible improvement; really a big deal that.

On that note, if you’re not done it and want a quick parkrun 5km course, the quickest one I’ve found in the Greater Manchester area is Alexandra Park in Moss. Flat, no mud/grass/woodland, and only one 180 degree turn, though you have to do it twice. Big numbers though normally.

Oh, and yes, you’re right about a track, esp if you can find a time to use it when you’ve got it virtually to yourself.
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Thanks. I feel like I’ve got a lot of room for improvement. I’ll give Alexandra Park a runout soon!
 
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