Running thread

[heslops barnet]

That's awesome mate. Very inspiring.

Projected 34 minute 5K ……hopefully improve on that time

 

[franksinatra]

My running is going about as good as ever, can't really explain it other than just getting the balance between speed work, fitness work and races, only really been back at decent distance (at least 40k a week for me) for 3 or 4 weeks, did manage to keep ticking over whilst I dealt with injuries though. Not really been in the gym since my back injury in May, which fucked up my running for 3 or 4 weeks but still improving.

Trail race last night, really uneven and rocky, not a fan but I felt great after it.

Wilmslow 10k on Sunday, I'd like to go under 40 for the first time, my watch is predicting 39:03 and it's usually pretty close. Coming off of a 19:08 5k last week, I'd like to think I've got a chance.

Great running that mate.

I’ve begrudgingly accepted I need to add a bit more speed work to my training and already, along with gym work I am starting to feel the benefits. Legs feel like they have a lot more bounce in

Did a nice little session yesterday 4km at 4km pace, 2km at 4.12km pace and 2 km at 4.07 km pace with 2 min rest in between . Bit of a shock to the legs but having built up
a strong base just need a few weeks of running at a faster pace and add some sprint work

 

[MCFC1993]

Great post! How did you get on?

About 46:40ish for the 6.4mile trail, top 55ish out of 310, mostly club runners so a slightly higher standard of field. A lot of up and downs so tough to pace.

Wilmslow summer 10k on Sunday should be better, for me anyway, I believe the course is fairly flat, so hoping the sub 40 is on.

 

[inchy14]

Sounds great that mate, hopefully you're done and dusted before the heat kicks in

12:15 start time…:0(

 

[MCFC1993]

12:15 start time…:0(

If its anything like today that heat is going to be brutal.

I've a 9:15 start on Sunday and already wishing it was earlier.

 

[smevchenko]

Great running that mate.

I’ve begrudgingly accepted I need to add a bit more speed work to my training and already, along with gym work I am starting to feel the benefits. Legs feel like they have a lot more bounce in

Did a nice little session yesterday 4km at 4km pace, 2km at 4.12km pace and 2 km at 4.07 km pace with 2 min rest in between . Bit of a shock to the legs but having built up
a strong base just need a few weeks of running at a faster pace and add some sprint work

Out of interest how do you maintain those differing paces when they are so close to each other? My Garmin only shoes pace going up in 5 sec differences.

 

[inchy14]

Might be tempted to add on to that, see how tomorrow goes first.

 

[MCFC1993]

Out of interest how do you maintain those differing paces when they are so close to each other? My Garmin only shoes pace going up in 5 sec differences.

The Garmin should adjust if you're on lap pace.

At the start of each lap it usually jumps a bit as any pace fluctuation early in a lap is more significant but I'm sure it starts predicting to the second as the lap continues does it not?

 

[Gaz76]

Great running that mate.

I’ve begrudgingly accepted I need to add a bit more speed work to my training and already, along with gym work I am starting to feel the benefits. Legs feel like they have a lot more bounce in

Did a nice little session yesterday 4km at 4km pace, 2km at 4.12km pace and 2 km at 4.07 km pace with 2 min rest in between . Bit of a shock to the legs but having built up
a strong base just need a few weeks of running at a faster pace and add some sprint work

Urgh speed work!! Dreading it, have nicely plateaued into a plodding paced plonker for the last few month's, will pick up the pace soon, or maybe the day after that

 

[franksinatra]

The Garmin should adjust if you're on lap pace.

At the start of each lap it usually jumps a bit as any pace fluctuation early in a lap is more significant but I'm sure it starts predicting to the second as the lap continues does it not?

I’ve never been able to work this out either. I never know if, during a K, and the pace is shown on Garmin whether this is my current pace or predicted K time??

 

[Gaz76]

I’ve never been able to work this out either. I never know if, during a K, and the pace is shown on Garmin whether this is my current pace or predicted K time??

It's surely current pace?

 

[franksinatra]

Out of interest how do you maintain those differing paces when they are so close to each other? My Garmin only shoes pace going up in 5 sec differences.

So Smevchenko I should have been more precise that was my average pace across the set of Ks so my 4 x4.00km pace was actually 4.00, 4.06, 3.57, 3.57.

 

[franksinatra]

It's surely current pace?

That makes sense Gaz, but interestingly MCFC1993 queried this also and it’s something I’ve never been fully sure about.

 

[franksinatra]

Urgh speed work!! Dreading it, have nicely plateaued into a plodding paced plonker for the last few month's, will pick up the pace soon, or maybe the day after that

Awful isn’t it. It’s getting the balance right. I love plodding and so the enjoyment goes when doing the quicker stuff.

I think if I pushed too much, with the speed work, I would probably improve significantly but the flip side Id probably lose my love for running.

 

[Gaz76]

Awful isn’t it. It’s getting the balance right. I love plodding and so the enjoyment goes when doing the quicker stuff.

I think if I pushed too much, with the speed work, I would probably improve significantly but the flip side Id probably lose my love for running.

Think I'm just becoming more of a lazy **** in my old age tbh mate

 

[MCFC1993]

I’ve never been able to work this out either. I never know if, during a K, and the pace is shown on Garmin whether this is my current pace or predicted K time??

If your watch just says 'pace' then that's your current pace.
It will say 'lap pace' for your current lap.

I think the latter is more useful depending on how short or long your laps are. I have auto lap on every km, so I only really use lap pace as 1km laps are short enough to keep me on pace.

I obviously use lap pace for interval sessions too.

 

[simmo]

Have to say reading this thread has helped me get back into running and achieve better fitness.

My daughter has just completed the couch to 5k programme. This week I have been out early morning runs between 3-5k with her. Also continued with the cycle classes at the gym.

Losing on average 1lb a week.

Going to be warm tomorrow, but feeling optimistic I can run my fastest 5k parkrun since restarting in February. Been alternating venues to not really focus on times up to this point.

Running regularly now at 31min pace.

My goal was to go under 30mins and lose weight within 6 months.

 

[franksinatra]

Have to say reading this thread has helped me get back into running and achieve better fitness.

My daughter has just completed the couch to 5k programme. This week I have been out early morning runs between 3-5k with her. Also continued with the cycle classes at the gym.

Losing on average 1lb a week.

Going to be warm tomorrow, but feeling optimistic I can run my fastest 5k parkrun since restarting in February. Been alternating venues to not really focus on times up to this point.

Running regularly now at 31min pace.

My goal was to go under 30mins and lose weight within 6 months.

Great to hear that mate. I think we all run for a multitude of reasons but running seems to benefit them all. One of life’s simple pleasures.

 

[simmo]

Warrington parkrun this morning - time of 30.32. The fastest I have done since 2019.

 

[BlueHammer85]

Parkrun 235 (15 to go for next milestone shirt)
Shorne Woods, 26 mins. Better run.