parkrun

[ukaskew]

MOBB said:

The key for me is that I'm not just "running" off my own back, as I would just not get round to it or keep it regular. Having at a fixed time each week with loads of others taking part just seems to work for me.

This is why Parkrun is great. I've gone from 34 to 25 minutes in 13 weeks with very little in the way of any other fitness work aside from an occasional midweek run. I love Parkrun and really enjoy being pulled around by others. Despite being down to 25 minutes I can go out and run 5k on my own, hate it and not get under 30 minutes. The psychology of it is interesting, it's amazing how much running in the Parkrun environment helps.

I've just started using 'Run an Empire' which is a fun gamification of running where you take territories on a map by running or walking, it really helped the first time I used it, I ran further than I ever have before simply because I wanted more of the map!

[RizzoTheRat]

ukaskew said:

I've just started using 'Run an Empire' which is a fun gamification of running where you take territories on a map by running or walking, it really helped the first time I used it, I ran further than I ever have before simply because I wanted more of the map!

Not heard of that one. I find Zombies Run! quite good for a bit of motivation, plus some interval training as you need the occasional sprint to get away form them

[Dogbash]

Ran a 23:43 last week. Aiming for sub 20 by the year end which I know is rather ambitious.

I've been running mid week now though as well. Just the once for now which is a speed session where I run 1k as fast as I can, stop for a few minutes then do the same again. Ran a 1k in 3:58 last night which is the pace I need to get to sub 20. Only trouble is I need to be able to do it for 5k not just 1k! I'm going to start doing 2 mid week runs and adding in a longer run as well as my speed session soon.

Aiming for sub 23:30 this week at park run although I'm on the beer Friday night so won't hold out too much hope. Hoping I can beat my PB of 22:34 from last year in the next month too.

I'm also going to enter a 10k which is happening in my area on 16th October with my aim of a sub 50 min time.

Andrew

[smn159]

Dogbash said:

Ran a 23:43 last week. Aiming for sub 20 by the year end which I know is rather ambitious.

I've been running mid week now though as well. Just the once for now which is a speed session where I run 1k as fast as I can, stop for a few minutes then do the same again. Ran a 1k in 3:58 last night which is the pace I need to get to sub 20. Only trouble is I need to be able to do it for 5k not just 1k! I'm going to start doing 2 mid week runs and adding in a longer run as well as my speed session soon.

Aiming for sub 23:30 this week at park run although I'm on the beer Friday night so won't hold out too much hope. Hoping I can beat my PB of 22:34 from last year in the next month too.

I'm also going to enter a 10k which is happening in my area on 16th October with my aim of a sub 50 min time.

Andrew

I'm trying to achieve similar but it might be a stretch for me this year. I've only started running really this year and have made rapid improvements but seem to have plateaued out at a 5k time of 22.17 or so for the last few weeks. I've been going out three times in the week and one of the sessions is to run at close to 4mins pace for as far as I can, as part of a 6k course. I can manage this for around 2k before I have to slow to a more comfortable pace, but overall the result still ends up at around 22.17 for 5k - same as when I run a consistent pace of 4.27!

I'm starting to introduce longer runs as well - 8k this morning - but they lead to a slower pace, albeit with increasing endurance. Sticking with it though - good luck with yours

[ukaskew]

RizzoTheRat said:

Not heard of that one. I find Zombies Run! quite good for a bit of motivation, plus some interval training as you need the occasional sprint to get away form them

Thanks for that one, downloaded and really, really enjoyed the usual lonely run with this on last night. It's silly but it actually gave me the motivation to do the intervals as I was absolutely determined to evade the zombies!

I can't run till 9pm and it's a quiet dark village (didn't see a single person in 4 miles), so it felt genuinely eerie at times. I don't do music, so it was just silence between the story segments.

Tempted to set it to 23 minutes and do it at Parkrun tomorrow with chases on medium or high, just to see if it can give me a push to go a bit quicker there.

[BeastieBoy73]

Good morning fellow ParkRunners... I run at Rushcliffe Country Park (Nottingham). Record turn out today of 413 runners. I came 47th at 22:22 (PB 21:53). Hope your PRs went well...

[ukaskew]

First Parkrun after giving blood two weeks ago, felt like I was running through treacle! A minute down on my PB from a few weeks back.

308 at Southwick, a new record. Amazing how it keeps growing.

[Dogbash]

22:49 this morning. Gone 24:58, 23:43 and todays 22:49 in the last 3 weeks. On a stag do next weekend but hoping to beat my pb of 22:34 the week after.

Andrew

[smn159]

22:15 for me today, with last three runs having been 22.17, 22.18, 22.17. Think that I might have peaked!!

Have signed up for the 5k training on Strava as my 1k times get progressively slower after the first 2k, suggesting that endurance is an issue. First long run is scheduled for Monday!

[johnwilliams77]

smn159 said:

22:15 for me today, with last three runs having been 22.17, 22.18, 22.17. Think that I might have peaked!!

Have signed up for the 5k training on Strava as my 1k times get progressively slower after the first 2k, suggesting that endurance is an issue. First long run is scheduled for Monday!

Bit quicker than me I think (last was quite a few weeks ago) What does your mid week training look like for those times?

[smn159]

My 'training' consists of a 6k course with a hill at the end, which I try to run as quickly as possible, three times a week - plus the Parkrun on Saturday. I've been steadily improving from a starting 5k time of 27 mins in May. I haven't found it necessary to do anything else so far as my times have been coming down steadily, but feels like I've plateaued now so am going to start upping the distance to see if that helps. Apparently I need to get in some longer, slower runs to build stamina, so will give that a try.

[johnwilliams77]

smn159 said:

My 'training' consists of a 6k course with a hill at the end, which I try to run as quickly as possible, three times a week - plus the Parkrun on Saturday. I've been steadily improving from a starting 5k time of 27 mins in May. I haven't found it necessary to do anything else so far as my times have been coming down steadily, but feels like I've plateaued now so am going to start upping the distance to see if that helps. Apparently I need to get in some longer, slower runs to build stamina, so will give that a try.

You only need that I think if you really want to run much longer...

Although there is an argument that if you are used to running 10km fast then 5km will seem easier...

[john2443]

smn159 said:

My 'training' consists of a 6k course with a hill at the end, which I try to run as quickly as possible, three times a week - plus the Parkrun on Saturday. I've been steadily improving from a starting 5k time of 27 mins in May. I haven't found it necessary to do anything else so far as my times have been coming down steadily, but feels like I've plateaued now so am going to start upping the distance to see if that helps. Apparently I need to get in some longer, slower runs to build stamina, so will give that a try.

Initially doing any running will give improvement in times but once you plateau you need to do something to build speed, so shorter distances at higher speed. Some good ideas here https://the5krunner.com/2011/08/22/5k-sub-20-minut...

[smn159]

john2443 said:

Initially doing any running will give improvement in times but once you plateau you need to do something to build speed, so shorter distances at higher speed. Some good ideas here https://the5krunner.com/2011/08/22/5k-sub-20-minut...

Thanks - bookmarked and will give it a go

[KTF]

That plan looks lke it incorporates interval training which will get your times down in general, not just for a 5k. Has a much bigger impact than doing steady pace stuff all the time.

[MOBB]

MOBB said:

Well, as a lardy, lazy 44 year old, I decided to give Parkrun a go at the end of June.

I was a good sprinter at school, but a terrible longer-distance runner, so I doubt I will ever be quick.

My goal after the first week was to hit sub 30 minutes by the end of the year;

Week 1 - 38:40
Week 2 - 35:45
Week 3 - 33:41
Week 4 - 32:39
Week 5 - 31:30
Week 6 - 30:04

Every week I go through the same 3 stages;

- pre race, very apprehensive and dreading it
- during race - what the hell am I doing here, I'm not an athlete
- after race - buzzing, roll on next week

I find it tough as I'm still carrying a couple of stone of lard (lost 2st this year) but I'm pretty happy with myself so far

29.33 yesterday, v happy

[john2443]

MOBB said:

Every week I go through the same 3 stages;

- pre racerun, very apprehensive and dreading it
- during racerun - what the hell am I doing here, I'm not an athlete
- after racerun - buzzing, roll on next week

FTFY

I think that proves you're normal!

You are an athlete, we all have barcodes starting with A for athlete, they won't move on to B when numbers get too high. Only a small % of the population can run 5k and even less can run it sub 30, don't compare yourself to the guys at the pointy end, compare to the general population.

MOBB said:

29.33 yesterday, v happy

Well done...except you'll now start wondering if you can lose another 2 st and get sub 25 although that depends how seriously you're taking it, sub 30 is quite presentable!

[john2443]

john2443 said:

Not sure whether to put this in here or Goodwood, but I'm camping at the revival and on Saturday going to run over and do Chichester parkrun if anyone wants to meet up to do it. About 3k warm up to get there.

When I booked, Saturday track tickets had sold out so I have time to run without missing out on too much action, after running I'm going to spend the day Over the Road and have a good look round the car park etc.

Bump.

Now not going spend the day Over the Road as it's ticketed this year (discussed in the Goodwood tickets thread.) So will be on campsite or in the pre 75 car park on Sat.

If anyone want to run, meet at exit from campsite onto New Road near circuit gate 11, about 8.15. You recognise me, I'll be in running gear! Hmmm, maybe need to find period running gear Where did I put those Green Flash's?!

[madbadger]

Ticking my way through all the Yorkshire parkruns as my 2016 challenge. Got down to one left and have just noticed a new run started in Brighouse this week. Had to update my map. On the upside- more parkrunning to do.

[MOBB]

john2443 said:

MOBB said:

Every week I go through the same 3 stages;

- pre racerun, very apprehensive and dreading it
- during racerun - what the hell am I doing here, I'm not an athlete
- after racerun - buzzing, roll on next week

FTFY

I think that proves you're normal!

You are an athlete, we all have barcodes starting with A for athlete, they won't move on to B when numbers get too high. Only a small % of the population can run 5k and even less can run it sub 30, don't compare yourself to the guys at the pointy end, compare to the general population.

MOBB said:

29.33 yesterday, v happy

Well done...except you'll now start wondering if you can lose another 2 st and get sub 25 although that depends how seriously you're taking it, sub 30 is quite presentable!

Cheers :-)

Must admit my target is now 27 minutes which I would hope to get to within the next 6 months.