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Jimboka
2,675 posts
73 months
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In 2004 my best 5K was 18.18 / 10k 39 mins
Gradual decline in subsequent years, in 2011 my best 5k was 21.00, no 10K's
I turned 50 last December & thought I'd man up & get fit again. Very un-scientifically I decided to run every day & to eat 1500 calories a day to lose weight. Using myfitnesspal Iphone app, and earning 100 extra calories per 10 mins run.
So I have run every day this year, weight has dropped from 13St10Lb to 11St10Lb, a tad over 6' tall.
3 x 5ks in last 6 weeks, 19.20 - 19.58 - 18.54!
1 x 10k 40.05
More 5k's lined up, aiming for PB over summer. Half marathon next month, aiming to get comfortably under 1.30
Started to enjoy it again!
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a boardman
1,168 posts
69 months
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36 miles since sunday for me, and another 10 miles planned for saturday morning, and i have not even started training for my marathon yet.
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cookie118
234 posts
23 months
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Training going a bit better, but still not going quite right in races. Its weird, almost as if i can't dig as deep in races as I do in training. Hopefully all that's required is a large dose of MTFU to go faster.
My housmate who also runs (75 min half and sub 4 1500m) suffered from a pneumothorax. It was slightly scary when we were just walking home and all of a sudden he had real problems breathing.
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Locke
1,177 posts
53 months
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Jimboka said: In 2004 my best 5K was 18.18 / 10k 39 mins
Gradual decline in subsequent years, in 2011 my best 5k was 21.00, no 10K's
I turned 50 last December & thought I'd man up & get fit again. Very un-scientifically I decided to run every day & to eat 1500 calories a day to lose weight. Using myfitnesspal Iphone app, and earning 100 extra calories per 10 mins run.
So I have run every day this year, weight has dropped from 13St10Lb to 11St10Lb, a tad over 6' tall.
3 x 5ks in last 6 weeks, 19.20 - 19.58 - 18.54!
1 x 10k 40.05
More 5k's lined up, aiming for PB over summer. Half marathon next month, aiming to get comfortably under 1.30
Started to enjoy it again! I'm sure you have what it takes to achieve a new PB, running everyday so far this year must have been tough, well done and keep it up.
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D1bram
866 posts
40 months
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Had my brother to stay over the weekend and we like to do a race toghether whenever we can, so did the Brinsworth 10k in Rotherham yesterday, picked at random from runners world events as my nearest 10k (still 80miles round trip!) really enjoyed it and hopefully (results awaited) recorded a new PB  Hilly course, but my new lighter frame served me well. Only drawback was forgetting my Garmin watch! After not only estolling it's virtues on here last week, but also to my cousin the night before. Oh well. Recorded 50.15 on my phone, previous PB is 52.25, so really hoping my alternate timing is correct.
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E38Ross
10,510 posts
81 months
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ewenm and cookie118 - need some thoughts on what i should be aiming for for 1500m at the moment. last 2 track sessions and splits: 5x400m off 60secs rest average 69secs/400m then 10mins rest and 5x200m in approx 30 (2 under 30, 1 at 31 and 2 at 30) with 60secs rest. next session was 4x600m off 60secs rest averaged 1:48. 10mins rest then 4x100m flat out with slow walk back.....12.3, 12.6, 13.2, 13.7 (see a trend?  ) i'm thinking the 600's were at bang on 4:30 pace and we did 2.4km with just 60secs rest between each and hadn't had a day off since friday so should surely be 4:25 or under???? Ross.
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InertialTooth45
1,495 posts
56 months
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The jiffle king said: I did it years ago... awful race at the time. Took me more than 40 mins to cross the start line, too little water, a rip off, no medal, no prize etc... Never ever again Yep completely echo those comments. Not a particularly interesting route either. Then again neither is London Marathon.
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cookie118
234 posts
23 months
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E38Ross said: ewenm and cookie118 - need some thoughts on what i should be aiming for for 1500m at the moment. last 2 track sessions and splits: 5x400m off 60secs rest average 69secs/400m then 10mins rest and 5x200m in approx 30 (2 under 30, 1 at 31 and 2 at 30) with 60secs rest. next session was 4x600m off 60secs rest averaged 1:48. 10mins rest then 4x100m flat out with slow walk back.....12.3, 12.6, 13.2, 13.7 (see a trend? ) i'm thinking the 600's were at bang on 4:30 pace and we did 2.4km with just 60secs rest between each and hadn't had a day off since friday so should surely be 4:25 or under???? Ross. I'd probably say low 4:20's off those sessions, maybe lower, but the best way to find out is to get out there and do one. I'd probably say go off in a 68 then a 70 to hit 800m in 2:18 then see where that leads, but it depends on the race and who else is there.
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ewenm
24,448 posts
114 months
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E38Ross said: ewenm and cookie118 - need some thoughts on what i should be aiming for for 1500m at the moment. last 2 track sessions and splits: 5x400m off 60secs rest average 69secs/400m then 10mins rest and 5x200m in approx 30 (2 under 30, 1 at 31 and 2 at 30) with 60secs rest. next session was 4x600m off 60secs rest averaged 1:48. 10mins rest then 4x100m flat out with slow walk back.....12.3, 12.6, 13.2, 13.7 (see a trend? ) i'm thinking the 600's were at bang on 4:30 pace and we did 2.4km with just 60secs rest between each and hadn't had a day off since friday so should surely be 4:25 or under???? Ross. I don't know whether you're someone who can pull a bit more out in races or leave their best times on the training track. If you're like me, you can find a bit more in races, so I'd say go off at 4:20 pace (69s or so), hit 2:18 at 800m as cookie118 suggests, hang on for the tough third lap and then nail the final 300m. It'll be the third lap that makes or breaks the race.
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E38Ross
10,510 posts
81 months
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ewenm said: E38Ross said: ewenm and cookie118 - need some thoughts on what i should be aiming for for 1500m at the moment. last 2 track sessions and splits: 5x400m off 60secs rest average 69secs/400m then 10mins rest and 5x200m in approx 30 (2 under 30, 1 at 31 and 2 at 30) with 60secs rest. next session was 4x600m off 60secs rest averaged 1:48. 10mins rest then 4x100m flat out with slow walk back.....12.3, 12.6, 13.2, 13.7 (see a trend? ) i'm thinking the 600's were at bang on 4:30 pace and we did 2.4km with just 60secs rest between each and hadn't had a day off since friday so should surely be 4:25 or under???? Ross. I don't know whether you're someone who can pull a bit more out in races or leave their best times on the training track. If you're like me, you can find a bit more in races, so I'd say go off at 4:20 pace (69s or so), hit 2:18 at 800m as cookie118 suggests, hang on for the tough third lap and then nail the final 300m. It'll be the third lap that makes or breaks the race. Yeah, I usually pull an extra bit out in races some how so hopefully that'll hold true again. For instance, when in winter doing 4 or 5 reps of 1 miles off 2-3mins rest I was doing 5:36s last time. A few weeks later I did that 4 mile race averaging 5:37. I've also improved since then for sure.
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Highway Star
2,507 posts
100 months
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You done that race in Charmouth yet Ross? Will be interested to hear your thoughts about running up Gold Cap
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E38Ross
10,510 posts
81 months
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Highway Star said: You done that race in Charmouth yet Ross? Will be interested to hear your thoughts about running up Gold Cap Think that's off now as my training has to incorporate some speed and need to stay away from that stuff until september or October. I'll have run up taller hills in Wales I'm sure though..... I've done pen y fan
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D1bram
866 posts
40 months
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So last Sunday was a 50.14 according to the results, a new PB for me However I am slightly disappointed I didn't get sub 50mins now!
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lost in espace
3,357 posts
76 months
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Have a 6 mile road race with my club on Wed. Next Sunday have another trail marathon in Stevenage.
Just been out for a 16 mile long run, feel bloody sore now. I have started doing a short weight session at the end of a run, feel a whole lot stronger already after 3 weeks of it.
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a boardman
1,168 posts
69 months
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i Have started having a cold bath after my 10+ mile runs , I normally read a paper whilst sat there.
does anyone else use cold baths.
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E38Ross
10,510 posts
81 months
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a boardman said: i Have started having a cold bath after my 10+ mile runs , I normally read a paper whilst sat there.
does anyone else use cold baths. Latest research stopped me doing that 
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Use Psychology
9,797 posts
61 months
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you mean the research that says its horrible?
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lost in espace
3,357 posts
76 months
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Use Psychology said: you mean the research that says its horrible? I read somewhere that ibuprofen was as effective post exercise.
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E38Ross
10,510 posts
81 months
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Whilst having an ice bath will reduce inflammation and swelling thus helping you prevent DOMS etc this would help if you were racing on consecutive days. In the long run though (no pun intended) you must remember that with inflammation comes repair. And it's the repair that brings specific adaptations to imposed demands.....
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dave_s13
8,372 posts
138 months
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I've not posted in here for a while.
Did Leeds 10k today. It were properly busy and the route is a contraflow away from town and back again so pretty tight given the 5000+ taking part.
Started right near the back as I was there with my wife and her mate who don't really run all that much. It was bloody hot n'all.
That's all the excuses set up anyway....I had to fight my way round a throng of sometimes stationary folk to get round in 54 mins. Oh and I've tweaked my right hamstring too...bugger. I usually get a smidge over 50mins for 10k in training so was a bit disappointed but I defy anyone to do a PB there unless you get up near the front for the start.....good fun though.
Really need to start stretching regularly, not getting any younger and as I get faster (relatively), I'm starting to damage myself.
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