Discussion
john2443 said:
Age grade calc says I lose about 13 secs a year so I'm sort of 35 secs faster. I still want to get 22:59 before age catches me up!
That would presuppose one stays at the same fitness? If one was to increae one's 'fitness', lactic acid buffering, VO2 max, lose weight etc, one could still easily smash times?
Halb said:
john2443 said:
Age grade calc says I lose about 13 secs a year so I'm sort of 35 secs faster. I still want to get 22:59 before age catches me up!
That would presuppose one stays at the same fitness? If one was to increae one's 'fitness', lactic acid buffering, VO2 max, lose weight etc, one could still easily smash times?KTF said:
Southsea came up short yesterday (under 3 miles by everyone's watches) and the results had to be tweaked to compensate.
I assume the course isn't measured each time so I guess someone put a cone in the wrong place.
Oooops! No, not measured every week. Compared to the 13k 10k a few weeks ago and the Brighton half-plus-a-bit-Marathon a couple of years ago, Southsea isn't too much of a disaster.I assume the course isn't measured each time so I guess someone put a cone in the wrong place.
We have a painted mark for our U turn so everyone knows where it is. One week we forgot to put the cone there and were short of marshals so there was only the painted mark, but everyone was very well behaved and ran round it!
craig r said:
Did my first one on Saturday..28.51!
I thought that was quite good but it gave me <45% which is not good
still, it's a baseline and something to work from.
I've added my %age to the parkrun wiki (at the bottom)
For your first parkrun, that's not that bad. It won't take long to knock a good few minutes off that. I thought that was quite good but it gave me <45% which is not good
still, it's a baseline and something to work from.I've added my %age to the parkrun wiki (at the bottom)
Running tomorrow for the first time. More of an exploratory operation for me, never done a timed 5k before: have ran up to about 10k in one go but always with stops for stretches and some sprints mixed in.
Looking forward to it. Shall set myself a target of sub 5 minute kms and see how much is in the tank at the end
Looking forward to it. Shall set myself a target of sub 5 minute kms and see how much is in the tank at the end
simoid said:
Running tomorrow for the first time. More of an exploratory operation for me, never done a timed 5k before: have ran up to about 10k in one go but always with stops for stretches and some sprints mixed in.
Looking forward to it. Shall set myself a target of sub 5 minute kms and see how much is in the tank at the end
Enjoy! Remember to take your Parkrun barcode for scanning at the end. If you don't have a barcode yet, make sure you register online to print it out.Looking forward to it. Shall set myself a target of sub 5 minute kms and see how much is in the tank at the end
If you want to run sub 5 min kms, you will want to get close to the front of the pack at the start line too. It's easy to get held up by slower people if the course is narrow.
FreeLitres said:
Enjoy! Remember to take your Parkrun barcode for scanning at the end. If you don't have a barcode yet, make sure you register online to print it out.
If you want to run sub 5 min kms, you will want to get close to the front of the pack at the start line too. It's easy to get held up by slower people if the course is narrow.
Cheers! Stayed with the other half for the first few mins to check she was sound so I did have a wee bit of overtaking to do! Not sure if I managed my target as I forgot to turn my gps off at the finish so I'll need to wait for the results If you want to run sub 5 min kms, you will want to get close to the front of the pack at the start line too. It's easy to get held up by slower people if the course is narrow.
Hopefully get a few more done - we both enjoyed ourselves and I knew about half a dozen people running so got a good blether before and after.
ewenm said:
My daughter did her first "race" yesterday - junior parkrun - and loved it! 17:20 for 2k at age 4 is great! She ran most of it, couple of walk-run-walk-run sections and a few stops for sips of water followed by sprinting off again!
Well done to her.I love the way some of the kids run. My 6 year old lad did his 30th full parkrun. First 2km he was his usual loping self then decided he wasn't going to be able to finish before having a spurt of speed whilst he hurdled the cones at the side of the course for a bit. Ultimately finished in 31:32 which given his complaints at various points was a great effort.
I didn't do Parkrun on Saturday because it was too windy for me to get a good time and I knew we had a time trial at my running club. Anyway, I had a 5 mile cross country race yesterday and came 7th (was 3rd and first vet but couldn't hold on), then with race legs ran the 5km time trial tonight and got 17:57 which is a course PB and I'm quite chuffed. It was windy too
Anybody making their way to Birmingham for the Ambassadors' Conference this weekend?
It's usually hosted at my local event, but due to a food festival in the park (yes, a fitness initiative has been over-ruled by a food festival...), the nearest-neighbour of Perry Hall will be welcoming runners and tourists. Paul Sinton Hewitt will definitely be there, as will Chrissie Wellington; no clue about who else will turn up. Should really help to promote the Perry Hall venue and get their numbers up from the typical 50 or so.
It's usually hosted at my local event, but due to a food festival in the park (yes, a fitness initiative has been over-ruled by a food festival...), the nearest-neighbour of Perry Hall will be welcoming runners and tourists. Paul Sinton Hewitt will definitely be there, as will Chrissie Wellington; no clue about who else will turn up. Should really help to promote the Perry Hall venue and get their numbers up from the typical 50 or so.
Cybertronian said:
Anybody making their way to Birmingham for the Ambassadors' Conference this weekend?
It's usually hosted at my local event, but due to a food festival in the park (yes, a fitness initiative has been over-ruled by a food festival...), the nearest-neighbour of Perry Hall will be welcoming runners and tourists. Paul Sinton Hewitt will definitely be there, as will Chrissie Wellington; no clue about who else will turn up. Should really help to promote the Perry Hall venue and get their numbers up from the typical 50 or so.
Not me, but one of our RDs is there with his ambassador hat on. Numbers will certainly be up from 50 with the HQ staff and all the ambassadors. No pressure on the organisers It's usually hosted at my local event, but due to a food festival in the park (yes, a fitness initiative has been over-ruled by a food festival...), the nearest-neighbour of Perry Hall will be welcoming runners and tourists. Paul Sinton Hewitt will definitely be there, as will Chrissie Wellington; no clue about who else will turn up. Should really help to promote the Perry Hall venue and get their numbers up from the typical 50 or so.
I've done about 10 parkruns since starting my fitness regime in January 2015 (from zero fitness!) and my times are slowly coming down. Despite some initial big time improvements, I'm struggling to get down below 28 minutes on my relatively hilly course. About half way round I feel completely knackered and my HR is up at 180+ for most of it. The hill sections completely sap my energy.
I've started doing some strength training in my legs (dumbbell lunges) and I'm doing some hill sprints in training.
Is it worth me taking any supplements before my run to boost my times/motivtion? Energy gels etc? Would they make a difference for me or are they designed for long distance runners?
I've started doing some strength training in my legs (dumbbell lunges) and I'm doing some hill sprints in training.
Is it worth me taking any supplements before my run to boost my times/motivtion? Energy gels etc? Would they make a difference for me or are they designed for long distance runners?
Well done for sticking with it - we had loads of new faces turn up at my local event in early January and many never bothered to come back!
What does your typical week of training look like? If Parkrun is your longest run of the week, it would be worth extending another one of your runs to 4, 5 or even 6 miles but at a much slower pace to help you cover the distance. Perhaps even investigate a beginner's training schedule for a 10k race, even if you don't actually race a 10k at the end of it (though would be a shame if you didn't!)
What does your typical week of training look like? If Parkrun is your longest run of the week, it would be worth extending another one of your runs to 4, 5 or even 6 miles but at a much slower pace to help you cover the distance. Perhaps even investigate a beginner's training schedule for a 10k race, even if you don't actually race a 10k at the end of it (though would be a shame if you didn't!)
FreeLitres said:
Is it worth me taking any supplements before my run to boost my times/motivtion? Energy gels etc? Would they make a difference for me or are they designed for long distance runners?
You generally only need gels after 40mins or so to top up the carb levels on a half or longer. For a parkrun you wont need anything so, if your times have levelled off, look for a 5k in under x minutes plan and follow that.Thanks for the comments.
I've been struggling with IT Band issues which triggered patella tendinitis (diagnosed by physio about 2 weeks ago)so I haven't been doing my mid week runs for a few weeks and only do Parkruns. After doing the prescribed ITB stretches and foam roller sessions my knee is starting to feel better and I will try more mid week runs.
With good knees, I try to get out for 3 or 4 runs a week, approx 5k each.
I've been struggling with IT Band issues which triggered patella tendinitis (diagnosed by physio about 2 weeks ago)so I haven't been doing my mid week runs for a few weeks and only do Parkruns. After doing the prescribed ITB stretches and foam roller sessions my knee is starting to feel better and I will try more mid week runs.
With good knees, I try to get out for 3 or 4 runs a week, approx 5k each.
Start dates confirmed for France and Italy, http://www.parkrun.it/uditore/ [/url] and [url]htt...
Slight problem with the start date in Italy though "A causa della necessità di effettuare la disinfestazione del parco, non è possibile inaugurare Uditore parkrun sabato 16 maggio."
Even if like me you don't speak Italian you'll be able to get the general idea, I don't know what they are infested with!
Slight problem with the start date in Italy though "A causa della necessità di effettuare la disinfestazione del parco, non è possibile inaugurare Uditore parkrun sabato 16 maggio."
Even if like me you don't speak Italian you'll be able to get the general idea, I don't know what they are infested with!
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