The Running Thread Vol 2

[Rosscow]

Pete102 said:

Finally ducked under the 50 minute mark in my 10km run last weekend, 49:19. Coupled with my 5k, which is a 21 minute dead, I am faster, fitter and happier than I have ever been with my running, although it was been the most consistent 5 months training I have ever had.

Great work mate!

[Skyedriver]

Rosscow said:

Pete102 said:

Finally ducked under the 50 minute mark in my 10km run last weekend, 49:19. Coupled with my 5k, which is a 21 minute dead, I am faster, fitter and happier than I have ever been with my running, although it was been the most consistent 5 months training I have ever had.

Great work mate!

Well done, shows perseverance and training pays.

[Smitters]

Just started getting consistency again and bang, massive chest infection. No running, 20hrs plus in bed per day and massive red pills to make things go bye-bye.

Woe is me etc. Black Friday kit eyeballing here I come.

[Pete102]

Thanks both for the kind words, although the PR did not last long since last night I ran a 47.19 10k. Various factors contributed to it but essentially it was following a rest day, I had my "fast" trainers on, the weather was warmer etc.

Anyway, my next goals are sub-20 minutes for the 5k and sub-45 minutes for the 10k. Mileage has been hovering around 40km per week for a while now, I would like to increase this to 50 since I have my eye on some longer trail runs next year (plus 30km).

Contrast this to the beginning of June, it has been somewhat of a journey:

Body weight down from 118.8kg to 91kg
5k time down from 29:03 to 21 min
10k time down from to 1hr 5 min to 47.19 min

Tonight will be a long zone 2 slow run, somewhere in the region of 20km I suspect, my partner is out for the evening so its either that or Netflix

[Austin_Metro]

Pete102 said:

Thanks both for the kind words, although the PR did not last long since last night I ran a 47.19 10k. Various factors contributed to it but essentially it was following a rest day, I had my "fast" trainers on, the weather was warmer etc.

Anyway, my next goals are sub-20 minutes for the 5k and sub-45 minutes for the 10k. Mileage has been hovering around 40km per week for a while now, I would like to increase this to 50 since I have my eye on some longer trail runs next year (plus 30km).

Contrast this to the beginning of June, it has been somewhat of a journey:

Body weight down from 118.8kg to 91kg
5k time down from 29:03 to 21 min
10k time down from to 1hr 5 min to 47.19 min

Tonight will be a long zone 2 slow run, somewhere in the region of 20km I suspect, my partner is out for the evening so its either that or Netflix

I think that’s great progress. Your 5k time did suggest your ten k time could be quicker. Fantastic weight loss as well.

My weight is going the other way at present!

[Pete102]

Austin_Metro said:

I think that’s great progress. Your 5k time did suggest your ten k time could be quicker. Fantastic weight loss as well.

My weight is going the other way at present!

Thanks, and I agree. I did focus my training on shorter runs for a while, hence the faster 5k but I have found myself showing a greater interest in longer trail runs recently so the 5k runs have reduced somewhat and now act more of a tempo or even interval session sometimes.

The sub-20min 5k is a personal goal I would like to break just once.

[Rosscow]

Good interval session at the track last night: 2,3,4,5,5,4,3,2 minute intervals with 70 second breaks in between. Average running pace of around 6.30/mile.

Last 5 minutes was tough but felt great when finished!

Tempo and hills tomorrow night.

[Rosscow]

Pete102 said:

Thanks both for the kind words, although the PR did not last long since last night I ran a 47.19 10k. Various factors contributed to it but essentially it was following a rest day, I had my "fast" trainers on, the weather was warmer etc.

Anyway, my next goals are sub-20 minutes for the 5k and sub-45 minutes for the 10k. Mileage has been hovering around 40km per week for a while now, I would like to increase this to 50 since I have my eye on some longer trail runs next year (plus 30km).

Contrast this to the beginning of June, it has been somewhat of a journey:

Body weight down from 118.8kg to 91kg
5k time down from 29:03 to 21 min
10k time down from to 1hr 5 min to 47.19 min

Tonight will be a long zone 2 slow run, somewhere in the region of 20km I suspect, my partner is out for the evening so its either that or Netflix

That's amazing progress, well done! How old and tall are you?

I've gone from 102kg to 87kg in 12 weeks and thought I was doing well!! I'm 41 and 6'2".

[Pete102]

38 and 5ft 11".

Congrats on your weight loss also!

[markh1973]

Pete102 said:

38 and 5ft 11".

Congrats on your weight loss also!

Your 5k time suggests that you can go quicker over the 10.

My 5k PB (from several years ago now) is 20:01 with a 10k PB of 43:xx. I spent the years since running longer (up to 100km) or multi day events (3 marathons in 3 days) mainly on the trails.

Currently though aiming to finally get that 5km time down below the 20 - have run several 21:xx times over the last couple of months so hoping that with a but (lot) of effort I can get that down further come spring.

I'm older than you - having just entered a new age category of 50-54 but lighter at about 76kg currently,

[smn159]

markh1973 said:

Pete102 said:

38 and 5ft 11".

Congrats on your weight loss also!

Your 5k time suggests that you can go quicker over the 10.

My 5k PB (from several years ago now) is 20:01 with a 10k PB of 43:xx. I spent the years since running longer (up to 100km) or multi day events (3 marathons in 3 days) mainly on the trails.

Currently though aiming to finally get that 5km time down below the 20 - have run several 21:xx times over the last couple of months so hoping that with a but (lot) of effort I can get that down further come spring.

I'm older than you - having just entered a new age category of 50-54 but lighter at about 76kg currently,

I've got a spreadsheet with formulas that calculate your expected race times at various distances based on your 5k time, which multiplies your 5k x 2.223 to get your 10k time. This would give a 10k race time of c44 mins for a 21min 5k.

[Skyedriver]

Skyedriver said:

Was planning on a Parkrun on Saturday so went out for a 3 miler at lunchtime to "test the water" after a 7 week lay off due to Covid, a knee pain after doing Goatfell on Arran and a few other things stopping training.

(Actually this whole year has been like that, get up to about 7 mile and then, injury or heavy cold or holiday or dreadful weather or or..
Restarted training a few times this year, never getting past 6 or 7 mile whereas last year I was doing 10Ks and a half marathon plus 11 mile training runs).

Anyway first mile was OK, bit of knee pain which stopped, but then breathing became laboured, then very laboured and then energy levels just dropped like a stone. Managed the 3 mile but felt like I'd done 10 mile!

Might treat Saturday as nothing more than a little tester.

Parkrun wa OK on Saturday, very flat, third run out since CV today - 4.1 miles steady pace (for me), reasonably OK after, getting back into it.
The weather is my problem now, 8 degrees so not too cold, it wasn't raining but was extremely damp atmosphere which plays havoc with my joints.

[RabidGranny]

Morning All,

I am looking at a suunto 9 sports watch to track my runs. does anyone have any experience of them? Ive looked on their website and it seems there a re newer and older models and all are still for sale..

thanks in advance

[RC1807]

RC1807 said:

Zenlabs 10km trainer up to week 3, day 3 tomorrow - less than 2 weeks really elapsed.
Yes, I’m ahead of the game, but it’s not my first rodeo, and I feel it’s pretty easy so far.

Now into W5 of Zenlabs 10k trainer
The weather's been properly st, as I'm sure it has everywhere in the northern hemisphere of late, but still getting out there.
Last night was headtorch territory on a local paved but agricultural route.
Tomorrow morning will be 5 min brisk walk, 20 min jog, 5 min cool down walk.

Weight's down a bit, but I'm also a Zwift cyclist, so that's a massive sweating session each time I use my indoor bike set up

[RabidGranny]

smn159 said:

markh1973 said:

Pete102 said:

38 and 5ft 11".

Congrats on your weight loss also!

Your 5k time suggests that you can go quicker over the 10.

My 5k PB (from several years ago now) is 20:01 with a 10k PB of 43:xx. I spent the years since running longer (up to 100km) or multi day events (3 marathons in 3 days) mainly on the trails.

Currently though aiming to finally get that 5km time down below the 20 - have run several 21:xx times over the last couple of months so hoping that with a but (lot) of effort I can get that down further come spring.

I'm older than you - having just entered a new age category of 50-54 but lighter at about 76kg currently,

I've got a spreadsheet with formulas that calculate your expected race times at various distances based on your 5k time, which multiplies your 5k x 2.223 to get your 10k time. This would give a 10k race time of c44 mins for a 21min 5k.

can i get a copy of it pls?

[smn159]

RabidGranny said:

can i get a copy of it pls?

You can although it's a bit messy and needs some tidying - If you PM with your email I'll tidy it and send it over though

However - after posting yesterday I found this

https://sporttracks.mobi/labs/race-finish-time-pre...

Which does similar if you put in a 5k time it says what race times you can expect at various distances.

It does assume that you've trained appropriately for the higher distances so gives you something to focus on if your times are too far adrift

[Rosscow]

RabidGranny said:

Morning All,

I am looking at a suunto 9 sports watch to track my runs. does anyone have any experience of them? Ive looked on their website and it seems there a re newer and older models and all are still for sale..

thanks in advance

Sorry, no experience with the Suunto watches.

However, I've been amazed with my Garmin Fenix 7. So much better than my old Apple Watch. Would recommend!

[Waitforme]

I use a Garmin Instinct watch and link it to Garmin Connect App.
Great running features on it.

[SpydieNut]

I had the Suunto Ambit 2 - enjoyed it for 6 years and then upgraded to a Garmin Fenix 6X - about 2 years ago. Such a lovely thing and I don’t think I’d go back to Suunto in future.

[Mankers]

markh1973 said:

Pete102 said:

38 and 5ft 11".

Congrats on your weight loss also!

Your 5k time suggests that you can go quicker over the 10.

My 5k PB (from several years ago now) is 20:01 with a 10k PB of 43:xx. I spent the years since running longer (up to 100km) or multi day events (3 marathons in 3 days) mainly on the trails.

Currently though aiming to finally get that 5km time down below the 20 - have run several 21:xx times over the last couple of months so hoping that with a but (lot) of effort I can get that down further come spring.

I'm older than you - having just entered a new age category of 50-54 but lighter at about 76kg currently,

How is your running week structured?

For 5km you would benefit from an interval session and a tempo session each week. Additionally a long run (10 miles or so) then just build the volume with easy running.

A good break through ( lead indicator session) for a sub 20 5 km, is 6 x 800m (2 min active rec). If you average 6:15-6:20/mi you should be able to go sub 20 IME.

You’re defo not too old or heavy.

Good luck!