The Running Thread Vol 2

[The jiffle king]

smn159 said:

dirtbiker said:

Any tips for attempting a fast 5km? I'm planning to do a 1km warm-up and run along a flat railway line section.

Target pace is 4:20/km which should put me at 21:40 - I'd love to go sub-20 but think I need to put more mileage in first.

Best ever 5km was 21:21 in 2021 - would be great to sneak under that! 4:12/km pace should be achievable based on recent intervals.

Negative splits the best tactic? A couple of 4:20s then drop and go all out for the last 1km?

Find a flat parkrun and do it there rather than on your own. Always more motivation to start passing people in the final km. I find that even splits for 4k then eyes out on stalks for the last one works best for me

A couple of ideas
- find someone much faster who is willing to pace you as they will be able to hold the right pace and you can tuck in behind them without having to think too much
- Do it in a race rather than a parkrun. That way you iwll know that everyone is going to run even pace as they are actually racing
- Set the pace on your garmin watch in garmin connect and run it using the pace timer which beeps at you if you are too fast/slow

[dirtbiker]

Thanks everyone, gave it a shot this morning and managed 20:49 which I’m very happy with. Was solo which isn’t ideal but held good splits and managed sub 4:00/km for the last one.

Now on to another plan I think to get that down under 20 minutes!

[Rosscow]

Great work, well done!

[Rosscow]

13.4 mile run for me this afternoon in 1:49. Kept it fairly slow and steady at 8:10 pace, but went heavy on the hills with just over 1200 feet of elevation to climb. Feeling strong!

[smn159]

dirtbiker said:

Thanks everyone, gave it a shot this morning and managed 20:49 which I’m very happy with. Was solo which isn’t ideal but held good splits and managed sub 4:00/km for the last one.

Now on to another plan I think to get that down under 20 minutes!

Great work - sounds like sub 20 is definitely in there!

[The jiffle king]

I'd forgotten why I gave up marathons and then I did Sundays 21.3 miles at 0640 and that reminded me that the early mornings, the tired legs and the mental battles to get through the long runs are all factors why I stuck to shorter distances.
I hope the medal is worth it

[Rosscow]

The medal will feel sweet when you get it!

[Rosscow]

Track tonight.

2.5km warm up

10 x 3 min efforts with 60 seconds recovery between each one. First 5 at around 6:30 mile pace, final 5 at around 6:00 mile pace.

2.5km cool down

Total should be around 14km.

[Smitters]

Very unusual week for me. Away with my Dad and no kids in tow, so have run every day for five days. Never, ever managed that before. Helped by doing literally nothing else but eat, sleep, foam roll and read on a sun lounger.

Hoping to get a really good block of low intensity endurance in. Still terrified about UTS100k.

[cslwannabe]

Jo Pavey hill session for me this morning. Nearly binned it off for a steady 10km with dog #2 as it was very grey and windy but glad I did it as enjoyed it and felt a good workout. Not ideal doing a session day before parkrun however…

[Rosscow]

14 mile run for me tomorrow:

2 @ 8:20
4 @ 7:10
2 @ 8:20
4 @ 7:10
1 @ 8:20
1 @ 6:50

[jasonrobertson86]

Rosscow said:

14 mile run for me tomorrow:

2 @ 8:20
4 @ 7:10
2 @ 8:20
4 @ 7:10
1 @ 8:20
1 @ 6:50

Ouch....

[Rosscow]

Should be fine, I'm a little tired after a heavy track and hills session last night but I've got a flat route worked out.

Only 2 weeks out from race day, and I want to do that in under 7 min miles with 1000 ft of elevation so if I struggle tomorrow I'll be screwed!

[keo]

cslwannabe said:

Jo Pavey hill session for me this morning. Nearly binned it off for a steady 10km with dog #2 as it was very grey and windy but glad I did it as enjoyed it and felt a good workout. Not ideal doing a session day before parkrun however…

Be fine parkruns a fun run so ideal really. Recovery run do you good.

Ross, fair play!

[Rosscow]

So managed the following this morning (after 9 holes of golf!)

8:10
8:15
7:09
7:09
7:04
7:01
7:58
7:59
7:09
7:05
7:06
7:00
7:47
7:23

Really struggled to slow down for the supposedly easier miles

Did the half marathon distance in 1:37, total run 1:44.

Been a long week, feel knackered now!

[Austin_Metro]

Rosscow said:

So managed the following this morning (after 9 holes of golf!)

8:10
8:15
7:09
7:09
7:04
7:01
7:58
7:59
7:09
7:05
7:06
7:00
7:47
7:23

Really struggled to slow down for the supposedly easier miles

Did the half marathon distance in 1:37, total run 1:44.

Been a long week, feel knackered now!

Got to be happy with that- are you?!

[Rosscow]

Yep, at the end of a pretty gruelling near 40 mile week and still feeling a big track session on Thursday night, pretty happy.

Last mile was hard going, but a couple of days off now.

[irish boy]

Glenariff spud run today, instead of a t shirt you get a bag of potatoes

Very tough, mile 3 had 1250 feet of elevation. Fantastic spread of lunch laid on by the organising club after made it worth it.

[Rosscow]

Oooof, looks tough!

[fiatpower]

Just went to apply for a ballot space for New York marathon to find out it is $315 . That's an utterly insane cost!