Running thread

uwerosler28 said:
Looking to tap in to your guys knowledge. A novice runner only really started in Jan this year aged 42 spend the last few months building up to being able to run 10k , not a great pace but happy with the distance. Decided a few weeks ago to look to improve speed managed to get 5k down to around 28 mins from 34 , however once I hit the 5K at this pace there is nothing left in me to rack up the further distance , no way I could do another 5 and get to 10. So the question is from a purely looking to keep the beer belly off and stay fit what is best, maintain the faster pace at short distance which is clearly knackering me our or slow down and keep doing regular 10k's ?
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The single best thing you can do mate is to gradually increase your total overall weekly mileage. Mostly run slowly but increase the length of your runs and make one of them an LSR (long slow run).

I would also suggest a weekly interval session to increase your speed, and a weekly threshold session to increase the distance that you can hold a high speed for.

I recently uploaded a little video on this subject:
 
Stuuuuuu said:
The single best thing you can do mate is to gradually increase your total overall weekly mileage. Mostly run slowly but increase the length of your runs and make one of them an LSR (long slow run).

I would also suggest a weekly interval session to increase your speed, and a weekly threshold session to increase the distance that you can hold a high speed for.

I recently uploaded a little video on this subject:
Click to expand...

Thankyou!, will take a look at the video.
 
Following my false start (for family reasons) a couple of weeks ago, I'm restarting my attempt to run Hadrian's Wall today. Section 1 will be from Wallsend to Heddon-on-the-Wall.

I've had some gastro-intestinal issues for the past few days so hopefully I won't shit my pants in the middle Newcastle. However, I'm documenting everything so if I do, you'll be sure to see it!
 
Stuuuuuu said:
Following my false start (for family reasons) a couple of weeks ago, I'm restarting my attempt to run Hadrian's Wall today. Section 1 will be from Wallsend to Heddon-on-the-Wall.

I've had some gastro-intestinal issues for the past few days so hopefully I won't shit my pants in the middle Newcastle. However, I'm documenting everything so if I do, you'll be sure to see it!
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Good luck mate.
 
Early start again this morning folks, up and out for 6.30am and I've just completed my first half marathon!

Wouldn't say I intended to go that far, was thinking of going up to about 15k, but I felt good and the weather was just perfect, so I just powered on and managed to get round in 2 hours and 15 minutes

My airpods bailed on me about half way round which was a bit of a blow, but I managed to grab a lucozade and some haribo half way round which perked me up!

Now to find a way to recover!!
 
chris85mcfc said:
Early start again this morning folks, up and out for 6.30am and I've just completed my first half marathon!

Wouldn't say I intended to go that far, was thinking of going up to about 15k, but I felt good and the weather was just perfect, so I just powered on and managed to get round in 2 hours and 15 minutes

My airpods bailed on me about half way round which was a bit of a blow, but I managed to grab a lucozade and some haribo half way round which perked me up!

Now to find a way to recover!!
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Brilliant work mate.
 
Stuuuuuu said:
The single best thing you can do mate is to gradually increase your total overall weekly mileage. Mostly run slowly but increase the length of your runs and make one of them an LSR (long slow run).

I would also suggest a weekly interval session to increase your speed, and a weekly threshold session to increase the distance that you can hold a high speed for.

I recently uploaded a little video on this subject:
Click to expand...


Yes Stuuuu I think that is a good balanced programme.

Historically I’ve probably done far too much Zone 2/3 running (as I find it more enjoyable and easier to enjoy a podcast) but recently I have moved to adding similar to what you recommended above.

I’m not very structured but recently/im trying to achieve a typical week of running roughly like this:

10k Tempo run at 8/10 effort or an 7-10 effort with a few fast Ks (5k pace speed) included in the middle section (I know the latter, with the quicker Ks wouldn’t be considered a true tempo run)

10k intervals, 2k warm up ,2k warm down interspersed with 6 x 150m hill sprints with 850 m recovery inbetween.

Long run at weekend 18-30k and possibly one or two slow recovery runs 8-10k at a slow pace during the week.
 
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chris85mcfc said:
Early start again this morning folks, up and out for 6.30am and I've just completed my first half marathon!

Wouldn't say I intended to go that far, was thinking of going up to about 15k, but I felt good and the weather was just perfect, so I just powered on and managed to get round in 2 hours and 15 minutes

My airpods bailed on me about half way round which was a bit of a blow, but I managed to grab a lucozade and some haribo half way round which perked me up!

Now to find a way to recover!!
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Ace work, always good to get a distance ticked off.
Recovery wise, don't stop moving
 
chris85mcfc said:
Early start again this morning folks, up and out for 6.30am and I've just completed my first half marathon!

Wouldn't say I intended to go that far, was thinking of going up to about 15k, but I felt good and the weather was just perfect, so I just powered on and managed to get round in 2 hours and 15 minutes

My airpods bailed on me about half way round which was a bit of a blow, but I managed to grab a lucozade and some haribo half way round which perked me up!

Now to find a way to recover!!
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Amazing effort mate
 
3rd ever Parkrun today and a PB! 29.07 Parkrun time and 13th in VM55-59 category. Quite pleased with my progress. Really feeling it on 3.5km and wanting so badly to stop but obviously didn’t. I’m hoping it gets progressively easier. Any tips on how to avoid or prolong the agony?? Like not doing it in the first place, perhaps! :-)
 
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JOGAMIGMOG said:
3rd ever Parkrun today and a PB! 29.07 Parkrun time and 13th in VM55-59 category. Quite pleased with my progress. Really feeling it on 3.5km and wanting so badly to stop but obviously didn’t. I’m hoping it gets progressively easier. Any tips on how to avoid or prolong the agony?? Like not doing it in the first place, perhaps! :-)
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Did you do Peel again today ?

Based on your time I would say there’s a good possibility ! I did 30.18 and was 14th in age category so would be next after you.

There is a part of the back loop which is uneven and I find not easy to run on. There was a visually impaired runner just in front of me. He did well.
 
simmo said:
Did you do Peel again today ?

Based on your time I would say there’s a good possibility ! I did 30.18 and was 14th in age category so would be next after you.

There is a part of the back loop which is uneven and I find not easy to run on. There was a visually impaired runner just in front of me. He did well.
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Yes I did. The blind guy and his helper lady just overtook me on the way to the finish line at the final turn. Haha we must run at exactly the same pace! I was in black shorts, plain navy top but with knee brace and two calf compression socks on. Obligatory for FOC’s :-) I’m going to Wolves next week but going on Friday night and doing Parkrun in Stafford Sat morning.
Up the Blues!
 
chris85mcfc said:
Early start again this morning folks, up and out for 6.30am and I've just completed my first half marathon!

Wouldn't say I intended to go that far, was thinking of going up to about 15k, but I felt good and the weather was just perfect, so I just powered on and managed to get round in 2 hours and 15 minutes

My airpods bailed on me about half way round which was a bit of a blow, but I managed to grab a lucozade and some haribo half way round which perked me up!

Now to find a way to recover!!
Click to expand...
That's some going.

Fair fucks fella. Keep her lit.
 
Started back running three weeks ago, It's been a while!

I am off drink over 2 years now and as a result have been eating more...Putting on a bit of timber!

Got myself a 5k app as a beginner again, Was doing 3k walking/jogging in 28 mins, The last couple of days started doing 5k walking/jogging...

5k is taking me 42 mins...I used to be able to so 5k in just over 20 mins, Shows how unfit I am, Just need to keep at it.
 
SWPISHOME said:
Started back running three weeks ago, It's been a while!

I am off drink over 2 years now and as a result have been eating more...Putting on a bit of timber!

Got myself a 5k app as a beginner again, Was doing 3k walking/jogging in 28 mins, The last couple of days started doing 5k walking/jogging...

5k is taking me 42 mins...I used to be able to so 5k in just over 20 mins, Shows how unfit I am, Just need to keep at it.
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Keep going mate, you're going in right direction
 
SWPISHOME said:
Started back running three weeks ago, It's been a while!

I am off drink over 2 years now and as a result have been eating more...Putting on a bit of timber!

Got myself a 5k app as a beginner again, Was doing 3k walking/jogging in 28 mins, The last couple of days started doing 5k walking/jogging...

5k is taking me 42 mins...I used to be able to so 5k in just over 20 mins, Shows how unfit I am, Just need to keep at it.
Click to expand...
Well done mate and keep up the good work!

Try not to put too much emphasis on the time, just get out there and enjoy it
 
SWPISHOME said:
Started back running three weeks ago, It's been a while!

I am off drink over 2 years now and as a result have been eating more...Putting on a bit of timber!

Got myself a 5k app as a beginner again, Was doing 3k walking/jogging in 28 mins, The last couple of days started doing 5k walking/jogging...

5k is taking me 42 mins...I used to be able to so 5k in just over 20 mins, Shows how unfit I am, Just need to keep at it.
Click to expand...
Well done mate. And well done on quitting the booze. It ruins so many lives that stuff, and not just the lives of the ones drinking it either.
 
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