Running thread

Originals said:
I'm on the edge atm do I stick at it or have a few when I go Porto in October. I'm swaying to sticking off the drink, sounds boring but best I've felt and I know soon as I'm back on the sauce my motivation sways, I get back into a bad routine haha.
I've had a few non alcoholic drinks which aint been bad when I've been out or at the match just to see the taste but been happy enough with the soft drinks so far.
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Having been "on the edge" of having a few far too many times, I can 100% guarantee that just having a few is the wrong decision, up to you mate but I know everytime I've decided to just have a few I've been kicking myself for doing so.
 
Big Joe Corrigan said:
Just back from a 30 minute run, thought I’d better my Parkrun time of Saturday (30:05), but was well off the pace, does this running get any easier? I seem to be ok up to 20 minutes but then start to suffer.
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Yeh I echo what stu says mate, you probably need to slow down and do some really easy runs to build up your stamina,
it can be difficult to do the slowing down, but in the long run it will pay off, save your absolute blasting it out for maybe once or twice a week and take the rest of em easy, take the time to figure out your stride length and footwork then when it comes to racing you will be better prepared
 
Gaz76 said:
Yeh I echo what stu says mate, you probably need to slow down and do some really easy runs to build up your stamina,
it can be difficult to do the slowing down, but in the long run it will pay off, save your absolute blasting it out for maybe once or twice a week and take the rest of em easy, take the time to figure out your stride length and footwork then when it comes to racing you will be better prepared
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Would you recommend doing my training runs for 40 minutes at a slower pace if I want to improve my Parkrun time? And then maybe going for it at the Parkrun?
 
Big Joe Corrigan said:
Would you recommend doing my training runs for 40 minutes at a slower pace if I want to improve my Parkrun time? And then maybe going for it at the Parkrun?
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Yes definitely if you can slow it down to that pace, adding about a minute and a half to your goal parkrun km pace for your easy runs will help loads, you really want to be finishing an easy run thinking you could go out straight away and do it again.
Try shortening your stride length, basically so it feels like your tap dancing through your run, this will help to build your cadence which in turn when you come round to your parkrun you will be able to mix a longer stride with better cadence and find it easier to go faster than you do now
 
Gaz76 said:
Yes definitely if you can slow it down to that pace, adding about a minute and a half to your goal parkrun km pace for your easy runs will help loads, you really want to be finishing an easy run thinking you could go out straight away and do it again.
Try shortening your stride length, basically so it feels like your tap dancing through your run, this will help to build your cadence which in turn when you come round to your parkrun you will be able to mix a longer stride with better cadence and find it easier to go faster than you do now
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Cheers Gaz, will give it a go.
 
Big Joe Corrigan said:
Just back from a 30 minute run, thought I’d better my Parkrun time of Saturday (30:05), but was well off the pace, does this running get any easier? I seem to be ok up to 20 minutes but then start to suffer.
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Echo what Stu and Gaz have said, all about learning what your paces are.

For me it's something like this:
5k pace: 3:40min/km
10k pace/Threshold: 3:50-4:10min/km
Tempo: 4:20-4:30min/km
Steady: 4:50min/km
Easy (fresh legs): 5:00-5:15min/km
Easy (tired legs): 5:20-5:40min/km

I cant run at that 5k pace every session, I'd be knackered and injured not long afterwards.

All of those paces might get a bit confusing to begin with, just know roughly, 80% of your running needs to be easy (I probably do slightly less but its essentially listening to your body).

So if you run 3 times a week and you're giving parkrun a good effort every Saturday then your other 2 runs will need to be easier. As you build up frequency of runs and volume (distance) you can introduce more efforts.

Rough training pace guide here:
www.runnersworld.com

Pace tools for runners: How to calculate your goal running pace

If you’ve entered a race with a goal time in your mind, our simple to use tools will tell you whether it’s realistic, and how fast you’ll need to run in training to hit it
www.runnersworld.com www.runnersworld.com

That will tell you roughly what your easy pace is, chances are it'll be even slower until your body conditions itself.
 
18k tonight, 1:45

Deliberately slower run today, having said that, didn’t feel I had any more in the tank to speed up at any point after 12k. Awful sleep last night though, and not feeling great so not overly concerned, but really want sub 2hr at Manc HM (4 weeks on Sunday). Any advice for last 4 weeks of training to help meet that target?

Planning my last long run weekend of 27/28

Also, not really got into any routine with fuelling on long runs yet, so need to try a few things out over the next 3 weekends.
 
Match is on Sunday this weekend, so choice of Parkrun venue to choose. I am currently at the 30 mins for 5k distance.

Which parkrun are people thinking of running this weekend ?

Has anyone entered the Knutsford 10k at the end of the month ?
 
simmo said:
Match is on Sunday this weekend, so choice of Parkrun venue to choose. I am currently at the 30 mins for 5k distance.

Which parkrun are people thinking of running this weekend ?

Has anyone entered the Knutsford 10k at the end of the month ?
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I'll be doing Peel Park on Saturday. I'm off to the cricket at the real Old Trafford on Friday evening, so need to get up as late as possible on Saturday, with Peel being the shortest walk from my digs in Castlefield.
Hoping to do a wider range of Parkruns in the Great Manchester area going forward on home match weekends.
 
smevchenko said:
18k tonight, 1:45

Deliberately slower run today, having said that, didn’t feel I had any more in the tank to speed up at any point after 12k. Awful sleep last night though, and not feeling great so not overly concerned, but really want sub 2hr at Manc HM (4 weeks on Sunday). Any advice for last 4 weeks of training to help meet that target?

Planning my last long run weekend of 27/28

Also, not really got into any routine with fuelling on long runs yet, so need to try a few things out over the next 3 weekends.
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Mate looking at yer stats over on Strava that's a decent run, lots of hills in the equation, you will feel the benefit of them when you come down to the flatlands of south Manchester for the half mara.
I would say you will easily go under 2 when it comes to the race, maybe if your concerned about speed do a couple of short interval sessions, nothing major, maybe 5x 400? Or even a few fartleks, short sessions like that should boost your confidence and make you feel more comfortable about getting the time your after.
East Cheshire harriers do Tuesday night interval sessions on the cycle track, it's £2 and you can just turn up, that would definitely help, let me know if your interested and I will get some more details off my mate,
 
simmo said:
Match is on Sunday this weekend, so choice of Parkrun venue to choose. I am currently at the 30 mins for 5k distance.

Which parkrun are people thinking of running this weekend ?

Has anyone entered the Knutsford 10k at the end of the month ?
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Couple near me are off Stretford and South Manchester.Might go a bit furthe afield as Alex Park will be heaving.Done Knutsford a couple of times in the past ,its a fast flat course
 
Gaz76 said:
Mate looking at yer stats over on Strava that's a decent run, lots of hills in the equation, you will feel the benefit of them when you come down to the flatlands of south Manchester for the half mara.
I would say you will easily go under 2 when it comes to the race, maybe if your concerned about speed do a couple of short interval sessions, nothing major, maybe 5x 400? Or even a few fartleks, short sessions like that should boost your confidence and make you feel more comfortable about getting the time your after.
East Cheshire harriers do Tuesday night interval sessions on the cycle track, it's £2 and you can just turn up, that would definitely help, let me know if your interested and I will get some more details off my mate,
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Cheers Gaz, East Cheshire Harriers are fairly close to me, so might be worth a trip next Tuesday for a bit of speed work. Will prob add some intervals into my shorter runs for the next couple of weeks as well, something like a 2km warm up 5x400 and a 2km slow finish seem sensible?
 
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