The Running Thread
Discussion
Broke in the new shoes with a 10k on Monday. I'm trying to drop a few kgs before the marathon in 4 weeks so did not eat anything before hand. The lack of energy was very surprising!
Just under my left hip is still a little sore and both of my knees have started to ache slighty which is starting to become very irksome as when I started running again in November I was a lot heavier and in quite poor condition.
Just under my left hip is still a little sore and both of my knees have started to ache slighty which is starting to become very irksome as when I started running again in November I was a lot heavier and in quite poor condition.
Just found this thread after replying to another person wanting to start running !
Started running a couple of weeks back by doing a Park Run 5K. I er, finished, but it was rather humbling to see my time of 36 minutes - I also hurt like a mofo for about 4 days.
Since then I've now got my time down to 32 minutes, and joined a local running club as an additional motivator. Plan is to supplement my running with Cycling to work every day (3 miles each way).
Target is to beat 30 minutes on the Park Run before my birthday on June 23rd, and try to get down to 25 minutes on the Park run by the end of the year !
No where near what I'm sure some of you guys can manage, but hey, I'm hugely unfit !
Edit - should say, any tips in reducing the time on my 5k are hugely appreciated !
Started running a couple of weeks back by doing a Park Run 5K. I er, finished, but it was rather humbling to see my time of 36 minutes - I also hurt like a mofo for about 4 days.
Since then I've now got my time down to 32 minutes, and joined a local running club as an additional motivator. Plan is to supplement my running with Cycling to work every day (3 miles each way).
Target is to beat 30 minutes on the Park Run before my birthday on June 23rd, and try to get down to 25 minutes on the Park run by the end of the year !
No where near what I'm sure some of you guys can manage, but hey, I'm hugely unfit !
Edit - should say, any tips in reducing the time on my 5k are hugely appreciated !
Edited by conanius on Wednesday 6th May 08:32
conanius said:
Just found this thread after replying to another person wanting to start running !
Started running a couple of weeks back by doing a Park Run 5K. I er, finished, but it was rather humbling to see my time of 36 minutes - I also hurt like a mofo for about 4 days.
Since then I've now got my time down to 32 minutes, and joined a local running club as an additional motivator. Plan is to supplement my running with Cycling to work every day (3 miles each way).
Target is to beat 30 minutes on the Park Run before my birthday on June 23rd, and try to get down to 25 minutes on the Park run by the end of the year !
No where near what I'm sure some of you guys can manage, but hey, I'm hugely unfit !
Edit - should say, any tips in reducing the time on my 5k are hugely appreciated !
My only tip for reducing your time is to do it gradually. If you try and rush it there's a chance of injury. Try and take 15 seconds off each time you run. You'll be amazed at how quickly you get to where you want to be. Make sure you do at least one longer slower run each week, this will help build the stamina.Started running a couple of weeks back by doing a Park Run 5K. I er, finished, but it was rather humbling to see my time of 36 minutes - I also hurt like a mofo for about 4 days.
Since then I've now got my time down to 32 minutes, and joined a local running club as an additional motivator. Plan is to supplement my running with Cycling to work every day (3 miles each way).
Target is to beat 30 minutes on the Park Run before my birthday on June 23rd, and try to get down to 25 minutes on the Park run by the end of the year !
No where near what I'm sure some of you guys can manage, but hey, I'm hugely unfit !
Edit - should say, any tips in reducing the time on my 5k are hugely appreciated !
Edited by conanius on Wednesday 6th May 08:32
I'm training for a half marathon now and use the "My Asics" app on my phone to generate a training plan and monitor progress (It's also available on the web). You enter your current ability and your target and it generates a plan. There are loads of similar apps out there, so one of those could be useful to help you progress.
Good luck.
conanius said:
Just found this thread after replying to another person wanting to start running !
Started running a couple of weeks back by doing a Park Run 5K. I er, finished, but it was rather humbling to see my time of 36 minutes - I also hurt like a mofo for about 4 days.
Since then I've now got my time down to 32 minutes, and joined a local running club as an additional motivator. Plan is to supplement my running with Cycling to work every day (3 miles each way).
Target is to beat 30 minutes on the Park Run before my birthday on June 23rd, and try to get down to 25 minutes on the Park run by the end of the year !
No where near what I'm sure some of you guys can manage, but hey, I'm hugely unfit !
Edit - should say, any tips in reducing the time on my 5k are hugely appreciated !
Welcome!Started running a couple of weeks back by doing a Park Run 5K. I er, finished, but it was rather humbling to see my time of 36 minutes - I also hurt like a mofo for about 4 days.
Since then I've now got my time down to 32 minutes, and joined a local running club as an additional motivator. Plan is to supplement my running with Cycling to work every day (3 miles each way).
Target is to beat 30 minutes on the Park Run before my birthday on June 23rd, and try to get down to 25 minutes on the Park run by the end of the year !
No where near what I'm sure some of you guys can manage, but hey, I'm hugely unfit !
Edit - should say, any tips in reducing the time on my 5k are hugely appreciated !
Edited by conanius on Wednesday 6th May 08:32
parkrun
36 mins isn't too bad for a first attempt off not much training, at least it gives you a benchmark to work from.
We have a PH parkrun championship here, your result gives a % as well as a time so you can see how good or bad you are compared to everyone else, there's quite a wide variation in there. The % compensates for age and gender so gives a better comparison than just the time.
My tip for getting faster at 5k is to run shorter distances faster in training - repetitions with recovery in between, 5x1k 10x500 etc. You need to learn to run faster and then apply that to the 5k rather than just trying to run 5k faster.
Also, look out for a week when someone is pacing 30 mins at your parkrun, it's easier to hang on behind someone than to do it on your own. If there aren't usually any pacers, ask on their facebook page if someone would like to do it.
Yay, someone more my speed on here 
I've found the biggest improvement in my Parkrun times have been when I've been doing some longer runs. I've been doing a 7-8k run once a week with a local club and entered a few 10k's, and seen several parkrun PB's as a result. I'm now trying to get in to the habit of doing an interval session once a week where the runs are faster than my Parkrun speed based on advice from this thread.
I've found the biggest improvement in my Parkrun times have been when I've been doing some longer runs. I've been doing a 7-8k run once a week with a local club and entered a few 10k's, and seen several parkrun PB's as a result. I'm now trying to get in to the habit of doing an interval session once a week where the runs are faster than my Parkrun speed based on advice from this thread.
john2443 said:
We have a PH parkrun championship here, your result gives a % as well as a time so you can see how good or bad you are compared to everyone else, there's quite a wide variation in there. The % compensates for age and gender so gives a better comparison than just the time.
How do you calculate your percentage?It's in the results e-mail you should get, or on the websites results, but it's based on how quick you are compared to the record for a person of your age group http://support.parkrun.com/hc/en-us/articles/20056...
VladD said:
john2443 said:
We have a PH parkrun championship here, your result gives a % as well as a time so you can see how good or bad you are compared to everyone else, there's quite a wide variation in there. The % compensates for age and gender so gives a better comparison than just the time.
How do you calculate your percentage?RizzoTheRat said:
It's in the results e-mail you should get, or on the websites results, but it's based on how quick you are compared to the record for a person of your age group http://support.parkrun.com/hc/en-us/articles/20056...
It's a wider concept than parkrun though, so if you do a faster 5k at another event (not parkrun shock horror! ) then you can use an age-grading calculator to work out the percentage for that run. I've added a link to the Wiki.
https://www.mcmillanrunning.com/
Interesting site. According to that, with the 5k time I did the other day I should get my target for a 10k.
Interesting site. According to that, with the 5k time I did the other day I should get my target for a 10k.
ewenm said:
VladD said:
john2443 said:
We have a PH parkrun championship here, your result gives a % as well as a time so you can see how good or bad you are compared to everyone else, there's quite a wide variation in there. The % compensates for age and gender so gives a better comparison than just the time.
How do you calculate your percentage?Halb said:
https://www.mcmillanrunning.com/
Interesting site. According to that, with the 5k time I did the other day I should get my target for a 10k.
The McMillan stuff is good and generally agreed with Jack Daniels Running Formula stuff too.Interesting site. According to that, with the 5k time I did the other day I should get my target for a 10k.
ewenm said:
Halb said:
https://www.mcmillanrunning.com/
Interesting site. According to that, with the 5k time I did the other day I should get my target for a 10k.
The McMillan stuff is good and generally agreed with Jack Daniels Running Formula stuff too.Interesting site. According to that, with the 5k time I did the other day I should get my target for a 10k.
krallicious said:
Broke in the new shoes with a 10k on Monday. I'm trying to drop a few kgs before the marathon in 4 weeks so did not eat anything before hand. The lack of energy was very surprising!
Just under my left hip is still a little sore and both of my knees have started to ache slighty which is starting to become very irksome as when I started running again in November I was a lot heavier and in quite poor condition.
Edinburgh?Just under my left hip is still a little sore and both of my knees have started to ache slighty which is starting to become very irksome as when I started running again in November I was a lot heavier and in quite poor condition.
RizzoTheRat said:
I'm now trying to get in to the habit of doing an interval session once a week where the runs are faster than my Parkrun speed based on advice from this thread.
At the moment I mix it up with short and long intervals, rather than structured speed sessions.Sprinting between lampposts, to a bus stop/junction/landmark etc.
One of my favourites is to try hard to catch and pass a distant pedestrian who is walking away from you -preferably a quick one
obviously don't scare them...Recover a bit then go again. If there are hills to run up even better.
I've yet to do it, but I'm also going to run up and down a multi storey car park as it is very flat where I live.
Edited by MC Bodge on Wednesday 6th May 19:59
ED209 said:
Edinburgh?
Kent Roadrunner on the 30th May.I'm getting really pissed off now. I missed my run today as my hip is still hurting. The last time this happened was in 2011 and I had to have 6 weeks off running. There is no reason at all that I should be suffering at all as I have been training for a while now and I am a lot lighter than I was previously. Pissed off doesn't even cover it as I have a half in Basel in 11 days, a 10k on the 25th followed by a marathon.
Did my first run commute today albeit being a forced one due to my car failing its MOT! Was a tough one as I have been recovering from 2 broken ribs meaning I haven't ran for 6 weeks as well as carrying a heavy bag. Managed the 7.2km in 42 minutes, no where near my PB but hoping to improve that time in the future.
Had my first evening and mid-week race last night, a 10k. Windy and undulating conditions, but I sensed my 10k PB from September was a bit soft given the passage of time - managed to squeeze out a cheeky 6 second PB for 39:38 
Have a pancake flat 10k end of next week, so reckon I should be around 20 - 30 seconds faster.
Have a pancake flat 10k end of next week, so reckon I should be around 20 - 30 seconds faster.
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