Discussion
RizzoTheRat said:
When I first started I found I could go quicker doing run/walk than I could if I just tried to run the whole thing, but having started doing some interval training recently I've found I'm now quite a bit slower than if I just run it all.
Impressed you're doing 28:22 when still walking some of it though.
Do you use a watch or phone app to track your pace? You might find you're doing what I always do which is setting off too quick and then dying part way round, my faster times have generally been when I've managed to keep a more consistent pace.
I use a tomtom runner watch - I think my pace is ok generally as I'm not really dying when I start to walk, moreso just giving up lolImpressed you're doing 28:22 when still walking some of it though.
Do you use a watch or phone app to track your pace? You might find you're doing what I always do which is setting off too quick and then dying part way round, my faster times have generally been when I've managed to keep a more consistent pace.
My 28.22 run was something like;
5.15
5.17
6.15
6.00
5.45
The 2x 6 minuters being the Km including walking
Have you tried any longer runs? I found when I started doing some extra distance training for a 10k series my parkrun times improved as it became a nice short run rather than a long slog. If it's a mental thing then knowing you can run a lot further might be a big help.
The other thing is to do some hill training somewhere longer and steeper, so that again you know you can deal with worse hills and the parkrun hill becomes less of an issue.
The other thing is to do some hill training somewhere longer and steeper, so that again you know you can deal with worse hills and the parkrun hill becomes less of an issue.
MOBB said:
The thought of running anything further than 5k at the moment makes me feel ill.................but I definitely get your point and should really try a 10k at some point.
You just go slower to to go longer distance , if you can run with someone of similar speed and talk all the way thru the run it keeps your speed in check.MOBB said:
RizzoTheRat said:
When I first started I found I could go quicker doing run/walk than I could if I just tried to run the whole thing, but having started doing some interval training recently I've found I'm now quite a bit slower than if I just run it all.
Impressed you're doing 28:22 when still walking some of it though.
Do you use a watch or phone app to track your pace? You might find you're doing what I always do which is setting off too quick and then dying part way round, my faster times have generally been when I've managed to keep a more consistent pace.
I use a tomtom runner watch - I think my pace is ok generally as I'm not really dying when I start to walk, moreso just giving up lolImpressed you're doing 28:22 when still walking some of it though.
Do you use a watch or phone app to track your pace? You might find you're doing what I always do which is setting off too quick and then dying part way round, my faster times have generally been when I've managed to keep a more consistent pace.
My 28.22 run was something like;
5.15
5.17
6.15
6.00
5.45
The 2x 6 minuters being the Km including walking
See if you can run all the way at 5:40 per km which (if my maths is correct) is a 28:20 5km. If you have it in your legs you can always speed up for the final km.
We can all be guilty of setting off to fast in parkruns/races. You get in a crowd of runners and put your foot down. In my case that might not mean faster than I am capable of but simp,y faster than I am meant to be running for the goals for the event.
When I run parkrun with my little lad we start towards the back with the aim of passing as many people as possible instead of starting fast and getting passed.
And as people have said if you must walk then walk up the hills - but that's a fast walk not a gentle stroll.
MOBB said:
Not particularly hilly to be honest, just a short steep incline followed by a long gentle incline, just finishes me off!
But I will conquer it :-)
I would seek out a hillier parkrun and go there for a few weeks. You will come back to your normal run and fly round. But I will conquer it :-)
Where abouts is your local?
Oh yes. We have two courses. One has hills on it and the other is flat. When we switch to the flat course there are always lots of PBs as people are 'fitter' from the hills every week.
If there is no other parkrun local to you then go out during the week and find a hill to run up and down multiple times instead so your body gets used to the effort involved.
If there is no other parkrun local to you then go out during the week and find a hill to run up and down multiple times instead so your body gets used to the effort involved.
RizzoTheRat said:
Impressed you're doing 28:22 when still walking some of it though.
This. 28:22 is pretty good going with walking stints. Maybe go a bit slower and run it all, even if that negatively impacts on your time. My local is 3 laps, I always take the first two laps relatively easy, then really give whatever I've got left on the final lap. Mentally it helps to be in pretty good shape going into the final lap and start overtaking people who are dropping off (I know it's not a race, but it's nice to pick somebody out in the distance and think 'I'll pass them before the next bend' or whatever.)
If there are no pacers it's worth picking out a familiar runner (there are a core of around 100 at my local, most seem to finish in roughly the same time each week) and seeing how you compare. My target for several weeks was to hang on to two women who always wore the same clothes (easy to spot!), then once I could do that I would aim to pass them by the final straight, start of lap 3 etc etc.
madbadger said:
MOBB said:
Not particularly hilly to be honest, just a short steep incline followed by a long gentle incline, just finishes me off!
But I will conquer it :-)
I would seek out a hillier parkrun and go there for a few weeks. You will come back to your normal run and fly round. But I will conquer it :-)
Where abouts is your local?
I do go to Corby now and then, which has a nasty, but short incline, my time there is slower but I do feel its a better training run.
ukaskew said:
RizzoTheRat said:
Impressed you're doing 28:22 when still walking some of it though.
This. 28:22 is pretty good going with walking stints. Maybe go a bit slower and run it all, even if that negatively impacts on your time. My local is 3 laps, I always take the first two laps relatively easy, then really give whatever I've got left on the final lap. Mentally it helps to be in pretty good shape going into the final lap and start overtaking people who are dropping off (I know it's not a race, but it's nice to pick somebody out in the distance and think 'I'll pass them before the next bend' or whatever.)
If there are no pacers it's worth picking out a familiar runner (there are a core of around 100 at my local, most seem to finish in roughly the same time each week) and seeing how you compare. My target for several weeks was to hang on to two women who always wore the same clothes (easy to spot!), then once I could do that I would aim to pass them by the final straight, start of lap 3 etc etc.
What I think is happening is as I get fitter each week, I just up the pace and struggle in the same places. I'll try the slower initial pace this weekend :-)
MOBB said:
madbadger said:
MOBB said:
Not particularly hilly to be honest, just a short steep incline followed by a long gentle incline, just finishes me off!
But I will conquer it :-)
I would seek out a hillier parkrun and go there for a few weeks. You will come back to your normal run and fly round. But I will conquer it :-)
Where abouts is your local?
I do go to Corby now and then, which has a nasty, but short incline, my time there is slower but I do feel its a better training run.
So on a related note, where are the hilliest parkruns?
Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it
)
Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it
)KTF said:
MOBB said:
madbadger said:
MOBB said:
Not particularly hilly to be honest, just a short steep incline followed by a long gentle incline, just finishes me off!
But I will conquer it :-)
I would seek out a hillier parkrun and go there for a few weeks. You will come back to your normal run and fly round. But I will conquer it :-)
Where abouts is your local?
I do go to Corby now and then, which has a nasty, but short incline, my time there is slower but I do feel its a better training run.
RizzoTheRat said:
So on a related note, where are the hilliest parkruns?
Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it)
Out of the 61 I have done the hilliest is Parke park in Devon. Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it
)Worth a mention are Horton Park in Bradford and Preston.
Nicest hill I have done is Melton Mowbry. Two laps with a big hill near the start, but then a really long steady downhill. Up the hill again in the middle then downhill to the finish.
madbadger said:
RizzoTheRat said:
So on a related note, where are the hilliest parkruns?
Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it)
Out of the 61 I have done the hilliest is Parke park in Devon. Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it
)Worth a mention are Horton Park in Bradford and
Nicest hill I have done is Melton Mowbry. Two laps with a big hill near the start, but then a really long steady downhill. Up the hill again in the middle then downhill to the finish.
madbadger said:
RizzoTheRat said:
So on a related note, where are the hilliest parkruns?
Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it)
Out of the 61 I have done the hilliest is Parke park in Devon. Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it
)Worth a mention are Horton Park in Bradford and Preston.
Nicest hill I have done is Melton Mowbry. Two laps with a big hill near the start, but then a really long steady downhill. Up the hill again in the middle then downhill to the finish.
https://www.strava.com/activities/674138894
136m of ascent- first 800m or so is all uphill and then it's all uphill from about 2 to 3.4km with an uphill to 400m right near the finish. All on grass or woodland path so no tarmac or paved bits.
It's a beautiful run.
RizzoTheRat said:
So on a related note, where are the hilliest parkruns?
Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it)
Bevendean Down, Brighton - 75m climb on each of 2 laps. Around my area we have Queen Elizabeth Country Park which according to my garmin is 107 meters climb, with 76m between the highest and lowest points. I'm guessing there must be some in hillier parts of the world though.
https://www.strava.com/activities/613058614 (yes my split times were terrible and walked some of it
)Delta in SA is tough, hilly and at 5000ft, can't remember how much climbing.
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