The Running Thread

[marting]

Smitters said:

Solid 16km this morning. Increased pace slowly so every quarter was quicker than the preceeding one. Can't say the last four was terribly comfy, but I am sure I've still got some race in my legs from Sunday. May also highlight the need to add some real speed to my training at some point.

Bring on the weekend and a very lazy LSD.

Are you marathon training Smitters?

[MC Bodge]

Did just under 10k (a mis-calculation on my part!) last night. Started off steady for a 2-3k, then gradually increased pace upto "as fast as I could sustain" (Heart rate around 170).

Disappointingly, my Strava splits from where I put in the (perceived)effort were quite a bit slower than I'd expected.
-They were slower than 'easier' efforts last week.

Interestingly, I was using my works' Samsung S3 Mini which is a horrible, vastly under-horse-powered device with the Strava Android app. The running pace looked to be oscillating all over the place and it didn't pick up any segments, so I'm wondering if it had a poor signal and somehow truncated some of the route and worked-our the splits wrong

I normally use my iPhone. I probably should invest in a decent GPS device.

PS. I've just realised that there is a downside to living in a suburb with tree-lined roads.... They are all now in leaf and the Samsung was presumably struggling to get a signal.

Edited by MC Bodge on Friday 15th May 18:42

[Smitters]

marting said:

Are you marathon training Smitters?

Yes indeed. Bristol-Bath in October. Why do you ask?

[marting]

Smitters said:

Yes indeed. Bristol-Bath in October. Why do you ask?

Just wondered, got one myself in Oct (Berlin). What time are you aiming for?

Berlin will be my first Marathon, so hopefully it goes according to plan

[anonymous-user]

Close to the end of couch to 5k-it's been a really good introduction back into running from a base of pretty much nothing after being very fit a couple of years ago. I'm probably going to carry on with a 10k runner app to take me to an hours running then begin knuckling down to getting properly fit again.

I can just about start thinking about cross country in December if I can get a good summer in!

So close I can nearly taste the mud :P

[The jiffle king]

After a day off, I went out this morning for 6.55 miles and it was a hilly course. Averaged 7:18 per mile and it got harder as the sun started to kick in. Could not have been that hard as I played tennis straight afterwards for 45 minutes.

In 2 weeks we move into our new house and I plan to run or cycle to work the 3 days a week I go in and it's 7 miles each way..... actually I might bike in, run home, then run in and cycle home until I get used to it. 95% is away from traffic which is going to be excellent as long as my toe holds up and I get fitter.

[MC Bodge]

With 6 weeks until a (first in about 8 years) flat 10K race, what would be good suggestions for looking to get the best from training? I'd like to achieve sub-40 minutes eventually, but low 40s would be good for a first return to the event.

I currently run around 20 miles/week (3-4 runs), plus cycling (60-150 miles/week, dependent upon opportunity), 2 x core- and leg-orientated weights sessions in the gym and 1 yoga session.

I can do a low 20s DIY 5K without busting a gut.


I have been concentrating on:

1 fairly easy "longer run", now up to around 10 miles.

1 fartlek/intervals/hills session of about 45 minutes (-as suggested on here, I'm going to start doing more longer intervals of 3 minutes)

1 mid distance run of mid pace
and/or 1 harder paced run (normally 8-9K)


Would more mileage be beneficial, more/different speed work or both?
Would tapering down for 1 week or 2 weeks prior to the race be a good idea?

Any suggestions?

Cheers.

[Lotus Notes]

MCB, you seem to have a good regime going there.

Tapering one week before a 10km race would be beneficial, drop the longer run and have your normal days off that week, with a recovery run two days before the race.

If you're aiming for a sub-40 minute 10km, then you need to start getting a few sub-20 minute 5km under your belt.

[Smitters]

marting said:

Smitters said:

Yes indeed. Bristol-Bath in October. Why do you ask?

Just wondered, got one myself in Oct (Berlin). What time are you aiming for?

Berlin will be my first Marathon, so hopefully it goes according to plan

Cool. Good luck. I'd like sub four, but the course is hilly in the second half, so I'm not sure. My first road mara, though if done ultras before, so the distance isn't phasing me, more the pace required in the first half so the second half isn't hell.

What about you? Berlin's a quick course from memory, so although a guaranteed PB, could be a good un too!

[MC Bodge]

Lotus Notes said:

MCB, you seem to have a good regime going there.

Tapering one week before a 10km race would be beneficial, drop the longer run and have your normal days off that week, with a recovery run two days before the race.

If you're aiming for a sub-40 minute 10km, then you need to start getting a few sub-20 minute 5km under your belt.

Thanks.

I've been intending to do a Parkrun, but haven't had the opportunity. I'll do a solo 5K 'race' to get a baseline.

[The jiffle king]

MCB - I don't know if you are doing much speedwork or tempo running, but I would suggest sessions such as:
4 x 1 mile with 1 minute rest
2-3 mile tempo run (run so you can answer questions with 1-2 word answers
6 x 800m with a 30 second rest

I would keep doing the longer run to keep stamina

The overall distance of the sessions will be the same as a steady run, but you'll work harder. I think my first sub 40 10k was when I was running 19:15 for 5k

[MC Bodge]

The jiffle king said:

MCB - I don't know if you are doing much speedwork or tempo running, but I would suggest sessions such as:
4 x 1 mile with 1 minute rest
2-3 mile tempo run (run so you can answer questions with 1-2 word answers
6 x 800m with a 30 second rest

I would keep doing the longer run to keep stamina

The overall distance of the sessions will be the same as a steady run, but you'll work harder. I think my first sub 40 10k was when I was running 19:15 for 5k

Those are the sort of interval sessions I'm going to start doing, thanks for the suggestions.

I did a 10 mile, moderate paced run this morning. Is it worth stretching these longer runs out further, from a 10K point of view?

If things continue to go well (I was unable to do more than a couple of runs before an inevitable injury until last Autumn), I might look to do a half-marathon for the first time since 1997.

[ewenm]

Did the Fairfield Horseshoe fell race today in the Lakes. 10 miles. Nearly 1000m of ascent. I came 20th in 1hr36m or so - it was really hard work and I could have done with a lot more local knowledge! https://www.strava.com/activities/305638802

Got the Keswick Mountain Festival 25k trail race tomorrow - need the legs to recover ASAP!

[RizzoTheRat]

Woodland Woggle this morning, definitely the hilliest, hottest and slowest 10k I've ever run, but by far the prettiest. People that go so slowly on single track downhill sections that people behind have to walk are annoying though, that's where I like to make up the time I lost on the up hill. Back seems to be improving and was aching a bit but not too bad.

[ewenm]

5th place today in the Keswick Mountain Festival 25k trail race. The legs felt tired after the tough fell race yesterday. The man-made "improved" footpaths are no fun to run on either - much prefer the mud of unimproved sections.

Anyway, good weekend of running although the legs and feet are sore now!

https://www.strava.com/activities/306372750

[Cybertronian]

ewenm said:

5th place today in the Keswick Mountain Festival 25k trail race. The legs felt tired after the tough fell race yesterday. The man-made "improved" footpaths are no fun to run on either - much prefer the mud of unimproved sections.

Anyway, good weekend of running although the legs and feet are sore now!

https://www.strava.com/activities/306372750

Good effort! What would it have taken to get on to the podium?

Went sub-39 with 38:54 at the Gwent Race for Wildlife 10k. Ultra flat course but ended up running solo for 3km, so could have gone a touch faster with others to work with.

[ewenm]

Cybertronian said:

Good effort! What would it have taken to get on to the podium?

Went sub-39 with 38:54 at the Gwent Race for Wildlife 10k. Ultra flat course but ended up running solo for 3km, so could have gone a touch faster with others to work with.

I was 5 mins behind 3rd. Without my cold in the last 2 weeks and so without yesterday's race, I'm confident 3rd would have been achievable and perhaps racing for the win.

Is that a PB? Well done!

[ExV8]

Some fast running there.

Weird weekend for me. Long run wes hot and was not very good on Saturday (20k). Today's 11k do what I like run was much easier, better and faster with a nice sprint at the end.

[Cybertronian]

ewenm said:

Is that a PB? Well done!

PB? Yes. Accurate? Not quite...

The race has measured long by about 50m on the previous 3 times I've run it. It's not a crowded race either so it's always produced PBs, but they've never been quite as strong as they should be, cheating me by 10 - 20 seconds.

On this occasion, the marker at the out and back portion was now too close to the main road and shaved about 100-150m off the course. If the course was accurate, I reckon I'd have clocked 39:10, maybe 39:15, which would have both still been PBs by 25 - 30 seconds. Faster friends of mine have all said to claim it as legit and one pointed out that I could try and match or better it at the upcoming Bristol 10k (hopefully it's neither short nor long!) - should be possible with more people to work with.

[Smitters]

Some top running this weekend.

I managed a rather stately 23km and 500m of climb. Should have been LSD, but got a bit giddy throughout, feeling strong and also letting my ego run away by chasing folks down in the last few km (fastest km was uphill, chasing a random )

Accordingly easy week coming I think. Was going to race, but that'd be too much.