The Running Thread

[E38Ross]

ok may do 30 or 45secs max recovery. flat out 200m is around late 24/early 25 iirc; been a while though!

cheers mate

[john2443]

Interesting Marathon Talk podcast this week - report by Tony Audenshaw (serious runner and barman in Emmerdale) about the cock up that was baggage handling at Manchester Marathon plus interview with Nell McAndrew, who you might think is just a bimbo model, but clearly knows what she's doing when it comes to marathon running (sub 3 at VLM ) and sounds like a nice sensible person as well.

(Weekly parkrun and Ultra podcasts from the place as well)

[dave_s13]

HowMuchLonger said:

nick s said:

HowMuchLonger said:

Managed my longest run yet: 6miles

Considering I have only recently started, and not stopped smoking yet, I was quite please with my 8min/m average.

That's a 48 min 10k and you say you've "just started"? That's not to shabby at all! You sure you mean 8 min miles exactly and you haven't just rounded it down from 8:40 or something? As that's a big difference!

Okay I rounded it down from 8:08, but it is over 10 years since i did any regular excersise and I have been running for less than a month. I am still happy with my efforts, just have to stop smoking (he says having a cigarette).

The biggest help is having proper (supportive) shoes as I am yet to have shin splints or blisters.

That is very good...optimistically so...for a new starter. How are you measuring the distance? How fat are you n'all?

I only ask as I have mates that run very casually and come out with "yeah just went out for a quick 3 miles, only took 15minutes"....then tell them to fvck off and figure out they did 1.5miles max...."well it felt like 3!".

I'm just bitter cos I'm not very quick, just did 7.5miles and ticked over the 6 mile mark in 54minutes which is good for me but I'm MASSIVE
I use sporttracker app on my phone to log it BTW.

Ross: just sent you some cash to cover those gels, thanks mate. Tried one tonight even though only did 7.5 but just to check it agreed with my stomach. They are quite tasty actually.

[Halb]

dave_s13 said:

I'm just bitter cos I'm not very quick, just did 7.5miles and ticked over the 6 mile mark in 54minutes which is good for me but I'm MASSIVE
I use sporttracker app on my phone to log it BTW.

My 10k PB is 55 on a trail one. I am hoping to get around that time on the Bupa Manc (flat) 10k one, as I still don't have a sub 1 hour time on that. What is your weight?

[dave_s13]

I'm 6'4" and about 105-7 kg

I'm not "fat" as such but probably carrying 10kg I could do without.

[E38Ross]

dave_s13 said:

Ross: just sent you some cash to cover those gels, thanks mate. Tried one tonight even though only did 7.5 but just to check it agreed with my stomach. They are quite tasty actually.

money received squire. yeah they are pretty nice, they're the only ones i've tried i can genuinely use without any need for a drink afterwards, they almost go down like a drink as they're quite runny, and not viscous/gel like really.

glad you were ok with them, try taking 2-3 on a long run where you usually get a bit tired and you'll feel a difference.

tonight session for me with the club:

just over 1 mile warm up then 1min hard, 1min slow, 2mins hard, 2mins slow up to 4mins then 4mins again then back to 1min then a jog back. the jog recoveries were really slow as we turned back to catch the back markers (otherwise they'd have been left for dead on the longer reps). total mileage was 7.9 miles.

first minute was at 5:09/mile, 2mins average was 5:24/mile, 3mins 5:30/mile, 4mins 5:25/mile, 4mins 5:17/mile, 3mins 5:35/mile (this had a hill which took around 30-40secs to get up), 2mins 5:10/mile, last minute 4:32/mile.

not a bad session really. felt crap to start with but woke up after a few efforts.

[HowMuchLonger]

dave_s13 said:

That is very good...optimistically so...for a new starter. How are you measuring the distance? How fat are you n'all?

I only ask as I have mates that run very casually and come out with "yeah just went out for a quick 3 miles, only took 15minutes"....then tell them to fvck off and figure out they did 1.5miles max...."well it felt like 3!".

I'm just bitter cos I'm not very quick, just did 7.5miles and ticked over the 6 mile mark in 54minutes which is good for me but I'm MASSIVE
I use sporttracker app on my phone to log it BTW.

Ross: just sent you some cash to cover those gels, thanks mate. Tried one tonight even though only did 7.5 but just to check it agreed with my stomach. They are quite tasty actually.

I am very lanky (OH calls me the horse) with very long legs (38" inside leg).
Distance tracked by endomondo.

A long time ago I did some sport at an international level, although any of that fitness has completely evapourated donkeys years ago.

[bales]

cookie118 said:

Good session today, 8x400m off 2 mins, I was aiming for an average of 66s and my set was:
67,67,66,66,66,67,64,65

The 2nd to last one was a bit fast, I took it out rather than sitting in which took me 'over the top' and I still had some lactic in my legs for the last one, which I then compounded by making a big move at 250m to go into a headwind so I was suffering for the last 100m of the last rep.

Next stop is a midlands league this weekend where I'll hopefully be able to keep that pace for 3 3/4 laps (it's such a ridiculous distance-it should be 1 mile or 4 laps!)

Thats a good session, to me there is always such a gulf between sprinters sessions and middle distance sessions for not acually running that much slower.

One of my winter sessions as a 400/200 runner is 4x400m in 58s off 5min recovery, so to to do 8 off 2min recovery when in reality 65s isn't that much slower than 58 always amazes me.

I have my first northern league competition this weekend also. Are you entering the combined english senior championships on the 2nd/3rd June as the northern champs and midland champs are being run togther at Birmingham this year which is a first.

[Halb]

HowMuchLonger said:

I am very lanky (OH calls me the horse) with very long legs (38" inside leg).
Distance tracked by endomondo.

A long time ago I did some sport at an international level, although any of that fitness has completely evapourated donkeys years ago.

38"? Must be a Clydesdale.

[ewenm]

ewenm said:

Just booked to see this tomorrow evening in Bath: http://www.townofrunners.com/

Looks interesting.

Would definitely recommend seeing this film if you can. Really well shot and produced and a very good insight into Ethiopian rural life. We were fortunate enough to have the director and coach doing a Q&A afterwards that was very interesting too.

Also committed to trying to get fit enough to comfortably run at least 20 miles @5:50/mile by the end of October as a pacemaker.

[E38Ross]

good luck ewenm i'm sure you can manage it.

woke up a bit late this morning so had a light breakfast at 8 so plan on getting to the track for around 10am.

still unsure what to do to be honest.....i'm thinking of seeing if i can do 5x400m at 1500m with 60secs rest between each, by which time i should be knackered....then a nice long recovery and then 3-5x200m at 800m pace off 100m jog slow recovery.

just hoping the wind isn't like last weekend

as cookie said aim for around 4:22 pace so will aim for circa 70secs for each 400m reps...if i die, i die. i know it's slow for most of you chaps but as long as i try

[E38Ross]

well, the 5x400m splits off 60secs recovery were:

70, 71, 70, 71, 69. by that time i'll admit i was pretty tired. not 100% fked, but certainly wasn't easy by the last rep.

10 mins rest/jogging (think i ran about 1km in this time very gently and had a fair few mins of walking/standing around) then 5x200m where i got 31, 30, 30, 31, 30; those were off a 45 seconds standing/walking recovery.

so cookie and ewenm - predict what i should be running for 1500m. bare in mind that session was totally on my own with a mild headwind (certainly not as bad as last week! it was so that when running down the home straight the air felt totally still); i'm sure i could run faster in a group/on race day but who knows.

my guess would be certainly sub 4:30, maybe 4:25?????

[InertialTooth45]

Smashed 52 seconds off at parkrun today, down to 26:30, so 25 mins now definitely seems possible.

Silverstone 10k on Wednesday, will be interesting to see how my fitness compares to what it was couple of years ago, hoping for under 55 mins, pb for 10k is 52.05 so that's the target I'm working back down to.

[E38Ross]

InertialTooth45 said:

Smashed 52 seconds off at parkrun today, down to 26:30, so 25 mins now definitely seems possible.

Silverstone 10k on Wednesday, will be interesting to see how my fitness compares to what it was couple of years ago, hoping for under 55 mins, pb for 10k is 52.05 so that's the target I'm working back down to.

i'd say with a 26:30 then 55mins is a reasonable 10k target time, you might want to do an easy few miles tomorrow then rest monday and tuesday if you want a really good time. i think you'll be pushed to get that time but i reckon it'll certainly be within your reach.

good luck and let us know how it goes

plan for me tomorrow is the usual - easy 10-12 miles. maybe closer to 10 as i'm doing a 4 mile race on tuesday evening and a chap in my club is doing it and want to see if i can keep with him....goal is sub 23mins or 5:45/mile; did the parkrun here about a month ago now at a shade under 5:40/mile and feel stronger now than i did then so certainly on the cards if i have a good one.

[Locke]

ewenm said:

ewenm said:

Just booked to see this tomorrow evening in Bath: http://www.townofrunners.com/

Looks interesting.

Would definitely recommend seeing this film if you can. Really well shot and produced and a very good insight into Ethiopian rural life. We were fortunate enough to have the director and coach doing a Q&A afterwards that was very interesting too.

Also committed to trying to get fit enough to comfortably run at least 20 miles @5:50/mile by the end of October as a pacemaker.

Wow that looks really good! Exactly my type of film/program. Nearest screening to me though is 2 hours away. Might just have to wait for it to come out on DVD but will definitely have to see it.

[InertialTooth45]

E38Ross said:

InertialTooth45 said:

Smashed 52 seconds off at parkrun today, down to 26:30, so 25 mins now definitely seems possible.

Silverstone 10k on Wednesday, will be interesting to see how my fitness compares to what it was couple of years ago, hoping for under 55 mins, pb for 10k is 52.05 so that's the target I'm working back down to.

i'd say with a 26:30 then 55mins is a reasonable 10k target time, you might want to do an easy few miles tomorrow then rest monday and tuesday if you want a really good time. i think you'll be pushed to get that time but i reckon it'll certainly be within your reach.

good luck and let us know how it goes

Will do, I think my local parkrun is a particularly hilly one so I'm hoping I'll get a good time on the flat silverstone.

[Use Psychology]

just did a fun 5k race in the center of town, start time 21:10 was good , my first race here and only my second ever. The entries seemed to be almost entirely from running clubs so at 26 mins (not been running properly for a good 12 months now...) i was fairly slow, but it was fun.

[m444ttb]

My half marathon training starts tomorrow morning. 23 weeks until the Swindon half! Planning to start doing proper easy runs starting at 60mins once a week. I say starting at 60mins but I'm going to go as far as I can until it feels uncomfortable, then add 5 mins per week! I'm sure I ran 9.6 miles in c75 mins a few months ago but it was a one off as I usually max out at 10k!

[ewenm]

Locke said:

Wow that looks really good! Exactly my type of film/program. Nearest screening to me though is 2 hours away. Might just have to wait for it to come out on DVD but will definitely have to see it.

DVD coming out later this month apparently. It was scheduled for Channel4 but got cancelled. The rumour is that it was canned because it is subtitled

[Tim330]

Tim330 said:

E38Ross said:

It's to do with the nitrates acting as vasodilators if i recall. Not tried it myself.

Weighed myself this morning and put on 4lbs so back to eating a little better now!

I ordered some from Holland & Barrat. I'll see if it makes a difference next time I do a parkrun. I'll take anything (legal) that might help me get my pb time of 20.25 to below 20, even if it works as a placebo!

Did the Frimley 10k road race this morning in 42.04. Last years time was 44.10. I drank a bottle of beetroot juice last night & this morning with breakfast. I'm not saying it made me run quicker than this year, that was from traning more. However I was aiming for around 43min but felt good enough to push on. I won't know if it helps me until I try a parkrun which I've been doing more recently.

Not only does turn pee purple but the bath water had a purple tinge to it when I got out. & no I didn't pee in the bath!