Discussion
Thanks for the advice from last week chaps. I managed to smash my previous PB by 15 seconds with a time of 18:42! Really chuffed - it's completely made my weekend!
I deliberately went slightly slower at the start of the race, completing the 1st km about 10 seconds slower than usual, and then managed to maintain that 3:41/km pace for the remaining kms.
Annoyingly, my watch hadn't locked on a satellite at the start, so I've not got much data to analyse, but I'll take the PB over that any day! Perhaps the fact that my watch was only working as a timer helped me...
I deliberately went slightly slower at the start of the race, completing the 1st km about 10 seconds slower than usual, and then managed to maintain that 3:41/km pace for the remaining kms.
Annoyingly, my watch hadn't locked on a satellite at the start, so I've not got much data to analyse, but I'll take the PB over that any day! Perhaps the fact that my watch was only working as a timer helped me...
I also made an effort to start a bit slower today, and ended up with my second best time so far, largely helped by me trying to stick with a mates 8 year old daughter for the first 3.5km, though she got away from me after that 
I know from the Championship Wiki there's a fair few Frimley Lodge runners on here, are you aware there's a Rushmoor one starting on 3rd May. 2 laps of Queens Parade, so not the most exciting route but it should be fast.
I know from the Championship Wiki there's a fair few Frimley Lodge runners on here, are you aware there's a Rushmoor one starting on 3rd May. 2 laps of Queens Parade, so not the most exciting route but it should be fast.
MrBaker said:
Happy with todays result..
Congratulations on completing your 4th parkrun and your 4th at Whitstable parkrun today. You finished in 34th place and were the 31st male out of a field of 163 parkrunners and you came 2nd in your age category SM30-34. Take a look at this week's full set of results on our website. Congratulations on setting a new Personal Best at this event! Congratulations on your fastest time this year.
23.52 - determined to get under 20 by the end of the year !
good luck with that, it really is a massive gap to bridge!Congratulations on completing your 4th parkrun and your 4th at Whitstable parkrun today. You finished in 34th place and were the 31st male out of a field of 163 parkrunners and you came 2nd in your age category SM30-34. Take a look at this week's full set of results on our website. Congratulations on setting a new Personal Best at this event! Congratulations on your fastest time this year.
23.52 - determined to get under 20 by the end of the year !
RizzoTheRat said:
I also made an effort to start a bit slower today, and ended up with my second best time so far, largely helped by me trying to stick with a mates 8 year old daughter for the first 3.5km, though she got away from me after that
Tsch! Bloody kids, beating the adults, do they not have any manners these days 
I finished my run and went back to run the last half k with my 14 yr old daughter, she takes about 30 mins but likes to sprint the last bit, I paced her up the hill and then she took off for the last 80m and I was at max power to stay with her! She was chuffed with a 30sec PB and her 10th run.
I'm getting worried now that she will be beating me in a while!
john2443 said:
RizzoTheRat said:
I also made an effort to start a bit slower today, and ended up with my second best time so far, largely helped by me trying to stick with a mates 8 year old daughter for the first 3.5km, though she got away from me after that
Tsch! Bloody kids, beating the adults, do they not have any manners these days 
In her defence her dad does Ultras so I think she was running pretty much as soon as she could walk john2443 said:
RizzoTheRat said:
I also made an effort to start a bit slower today, and ended up with my second best time so far, largely helped by me trying to stick with a mates 8 year old daughter for the first 3.5km, though she got away from me after that
Tsch! Bloody kids, beating the adults, do they not have any manners these days I finished my run and went back to run the last half k with my 14 yr old daughter, she takes about 30 mins but likes to sprint the last bit, I paced her up the hill and then she took off for the last 80m and I was at max power to stay with her! She was chuffed with a 30sec PB and her 10th run.
I'm getting worried now that she will be beating me in a while!
Need to improve my time but am caught with also wanting to increase the distance I can run.
21.28 for me this morning at blackhill, being cross country league day locally a lot of the faster runners were missing. As a result i was lying second until two miles, would have been my best position ever! Unfortunately died on my arse yet again in the last mile and was passed by two runners, finished fourth.
Not sure why i keep doing this, i don't think its a lack of stamina as last sunday i did a half marathon personal best and the last mile was my fastest!
Still my time was a bit better than recent efforts though still a bit off my best.
Not sure why i keep doing this, i don't think its a lack of stamina as last sunday i did a half marathon personal best and the last mile was my fastest!
Still my time was a bit better than recent efforts though still a bit off my best.
If you're dying in the last mile you're going off too fast. A slightly slower first 2 miles should allow you to keep the pace going in the last mile and result in a faster overall time. Long reps at (or just faster than) target 5k pace will help improve your overall pace. So, 6x1km in 4 mins/km with 2 mins recovery between each for example. Or 4x1mile efforts at an appropriate target pace with half the rep time as recovery. These sessions also help with pace judgement in races.
ewenm said:
If you're dying in the last mile you're going off too fast. A slightly slower first 2 miles should allow you to keep the pace going in the last mile and result in a faster overall time. Long reps at (or just faster than) target 5k pace will help improve your overall pace. So, 6x1km in 4 mins/km with 2 mins recovery between each for example. Or 4x1mile efforts at an appropriate target pace with half the rep time as recovery. These sessions also help with pace judgement in races.
I do a few interval sessions with the club, though not done any in the last few weeks. Just uploaded to starve and looks like i didn't really slow down, appears its a case of i didn't speed up like others did! I just felt like pap, probably a combination of a week of nights and a funny feeling in my lungs as a result of inhaling a load of mr muscle oven cleaner fumes last night when doing my chores.My splits are -
1 1.6 km 7:05 4:24 /km 3:59 /km 25 m
2 1.6 km 7:09 4:26 /km 4:23 /km -7 m
3 1.6 km 7:03 4:22 /km 4:24 /km -13 m
It doesn't surprise me that the 2nd mile is a few seconds slower because the 3rd km is by far the hardest of the run.
t run, my left calf hadn't fully recovered and I had to go slow....fCybertronian said:
Add me to the list of a poor parkrun performance this morning as well. Wanted to run 19:5X or so but felt bloody awful during the warm-up and then had to run the second half of the course on my own with nobody ahead or behind by about 10 seconds.
10 seconds? thats a crowded run! i was a full minute ahead of the next runner at ours today, it was a very poor turnout of 59 though.ED209 said:
10 seconds? thats a crowded run! i was a full minute ahead of the next runner at ours today, it was a very poor turnout of 59 though.
We're now regularly getting between 450 and 540 on any given Saturday. Starting to become a bit of a problem especially on the startline scramble. Less of a problem after people find their place but it must be tough for anybody between 25 and 30 minutes where most people seem to fall.^ They had a moment to remember the poor bloke at the Hove PR this morning.
I set out to do an easy run, due to not having done much useful training for the last couple of months (probably averages to about one per week, with a few interval sets here and there) and I didn't even feel 'fast' this, however I managed to knock 22 seconds off my PB coming in at 20.32. Pretty chuffed overall, but now I need to find those 33 seconds before summer!
I set out to do an easy run, due to not having done much useful training for the last couple of months (probably averages to about one per week, with a few interval sets here and there) and I didn't even feel 'fast' this, however I managed to knock 22 seconds off my PB coming in at 20.32. Pretty chuffed overall, but now I need to find those 33 seconds before summer!
I was just 6 seconds off my best time of 3 weeks ago this morning. I've even started to try and tuck behind people when I feel like the wind is slowing me down. Anything to get that extra 1/2 second!
At Bushy Park they've got free sports massages afterwards. Since I was fairly near the front, and there wasn't a queue, I thought I'd give it a try. My first ever massage and flip did it hurt. Do people generally get these regularly?
At Bushy Park they've got free sports massages afterwards. Since I was fairly near the front, and there wasn't a queue, I thought I'd give it a try. My first ever massage and flip did it hurt. Do people generally get these regularly?
RizzoTheRat said:
Ran Ipswich for the first time this morning, steep hill at the start on a 2 lap course meant I was 2 minutes slower than the last few weeks. Clearly I need to do some hill training.
Hill training is a great session - doesn't take long but offers big benefits.EdJ said:
At Bushy Park they've got free sports massages afterwards. Since I was fairly near the front, and there wasn't a queue, I thought I'd give it a try. My first ever massage and flip did it hurt. Do people generally get these regularly?
I used to get a proper sports massage every 2 weeks when I was doing decent mileage. Yes they hurt but they really kept me going, especially with my calf issues.Gassing Station | Sports | Top of Page | What's New | My Stuff