parkrun

[john2443]

We usually get a boost in numbers in September, when most people are back from hols and into normal routine.

Yes - Netherlands! Loosely pencilled in the Diary for a trip next September.

[Fonzey]

Did my first PR last week, apparently my local is the UK's "flattest" so not too challenging

Did a 31:39, my pace clearly all over the place. I bumped into some friends from the local pub at the start area who I know do the odd 10k, I found myself setting off quicker than they did (though I wasn't particularly trying to be fast, it just felt natural). My local course is a "there and back", so quite easy to know what % I'd covered. I was keen to make it to the half way point without letting up, which I did - but I was absolutely blowing! Shins were in agony and I think a lung exploded, but I walked/hobbled 200m or so until my buddies caught up - then I kept their pace right until the end. They ran with a dog, and probably were 4-5 mins off their potential pace.

When in sight of the finish line (200m or so) I was able to push on and probably double my pace - but that's mainly because I wanted it to end so badly.

My goal now is to figure out (app/technology or just skill?) to maintain a proper 6min/KM pace so that I can do the 5k at a sensible and repeatable 30minutes, explore some other venues with a bit of incline and only once my recovery time is reasonable will I consider pushing on a bit. My shins and calf muscles still feel pretty sore so I think my warm up/cool down definitely needs work!

All that aside, I only heard of parkrun for the first time about a month ago and I'm very impressed with the setup they have - the local turnout amazed me (150 runners) and taking a look at the map suggests that this should never get boring!

[RizzoTheRat]

john2443 said:

Yes - Netherlands! Loosely pencilled in the Diary for a trip next September.

Should be quite a few up and running by then.

Fonzey said:

My goal now is to figure out (app/technology or just skill?) to maintain a proper 6min/KM pace so that I can do the 5k at a sensible and repeatable 30minutes, explore some other venues with a bit of incline and only once my recovery time is reasonable will I consider pushing on a bit. My shins and calf muscles still feel pretty sore so I think my warm up/cool down definitely needs work!

Strava or Runkeeper app on your phone can give you an idea of your pace, or get a running watch with Virtual Pacer (Garmin's name for it but others do similar) feature that shows how far ahead or behind a target pace you are. However if you're regularly running the same parkrun you'll get to recognise the people that run at around your target pace and can use them for pacing.

Fonzey said:

All that aside, I only heard of parkrun for the first time about a month ago and I'm very impressed with the setup they have - the local turnout amazed me (150 runners) and taking a look at the map suggests that this should never get boring!

https://chrome.google.com/webstore/detail/running-challenges/kdapmdimgdebpgolimjnmcdlkbkddoif?hl=en

Edited by RizzoTheRat on Monday 16th September 15:37

[RobM77]

Fonzey said:

My goal now is to figure out (app/technology or just skill?) to maintain a proper 6min/KM pace so that I can do the 5k at a sensible and repeatable 30minutes, explore some other venues with a bit of incline and only once my recovery time is reasonable will I consider pushing on a bit. My shins and calf muscles still feel pretty sore so I think my warm up/cool down definitely needs work!

Have a look online for training programmes. I've always used Furman (links below), which majors on the three types of run that most coaches and sports scientists agree are essential: long easy runs (I do mine at 140bpm HR, which is slower than Furman recommend), tempo runs (extended periods of effort slightly off your race pace), and interval runs (repeated hard efforts above race pace with rests in between). Always warm up and down properly and stretch before and after running, focussing on areas that give or have given you trouble. If you get any niggles that won't go away, as I did this spring, then you could do what my coach recommended, which is to ditch one of the speed workouts and move to more of an 80:20 type plan, so you retain just one speed session a week, but do most of the rest of your miles at an easy heart rate of around 140bpm. I've just finished this 'rehab' stretch and am now back doing the Furman plan, plus some hill repeats every now and then instead of the intervals. In addition to all the above, I've always done a gym workout once a week and swear by it to keep injuries at bay. Personally I have a goal for 5k, which I'm steadily advancing towards, and have just entered my first 10k.

Furman 5k plan: https://t3triteam.files.wordpress.com/2009/02/furm...

Furman 10k plan: https://t3triteam.files.wordpress.com/2009/02/furm...

If you want help calculating your Furman paces I can e-mail you a simple spreadsheet that I created.

[Fonzey]

RizzoTheRat said:

Useful Stuff

Thank Rizzo, appreciate that. The Chrome add-in looks great, it's basically turned ParkRun into some kind of xbox achievement system

I've been reading through this thread a bit, a few comments about "the warmup". I gather that some venues have some kind of coordinated group warmup? I've seen similar at charity "fun run" type events but the PR I attended on Saturday was pretty much just group up and go when they shout. I'd done some very light stretches, but I need a proper routine... same with cooling off.

[Fonzey]

RobM77 said:

More Useful Stuff

Thanks Rob, will givethe Furman resources a good read tonight.

[RobM77]

Fonzey said:

RobM77 said:

More Useful Stuff

Thanks Rob, will givethe Furman resources a good read tonight.

One more thing: Always increase running intensity or distance gradually, so a plan like the ones I linked to would be something you gradually move towards, not just suddenly start. As a guide, the recommended distance increase is generally no more than 10% per week.

[RizzoTheRat]

Fonzey said:

I've been reading through this thread a bit, a few comments about "the warmup". I gather that some venues have some kind of coordinated group warmup? I've seen similar at charity "fun run" type events but the PR I attended on Saturday was pretty much just group up and go when they shout. I'd done some very light stretches, but I need a proper routine... same with cooling off.

Adult parkrun don't generally do organised warmups. Juniors do but you won't brew allowed through the funnel if you're over 14

Generally you'll find there's quite a few local running clubs represented at a parkrun. I joined one that seemed to match my running (more a social running group than a keen training group), and you often find there'll be lots of small groups from various clubs doing a warm up jog round before the start.

I still don't warm up or cool down properly though

[Fonzey]

RizzoTheRat said:

Adult parkrun don't generally do organised warmups. Juniors do but you won't brew allowed through the funnel if you're over 14

Generally you'll find there's quite a few local running clubs represented at a parkrun. I joined one that seemed to match my running (more a social running group than a keen training group), and you often find there'll be lots of small groups from various clubs doing a warm up jog round before the start.

I still don't warm up or cool down properly though

I think bumping into my pub landlord and a couple of friends was bad news for my warmup, as we just got chatting and before we knew it everything had kicked off. I'll apply some more discipline this week, might park further away too and have a stretch-walk and will try to get my heartrate up a bit too before things get going.

Though I'm new to running, I've been part of a volunteer led fitness group for the last couple of years - we're doing various outdoor cross-fit type things and I'm easily at the tail end of the fitness levels there. We're led by a recently qualified instructor who is now considering her career options related to fitness/nutrition so my Park Run last week was a bit of an experiment on behalf of the group, so will be poking around for interest this week to see if anyone else is game.

[RobM77]

I've developed my own warm up routine from chatting to physios, running coaches and watching running coaching You Tube videos (Ben Parkes and Sage Running are my favourites, but there are loads of great videos on warm up routines on YT) and I always do this religiously before running. For me this is a brisk walk for 100m or so, breaking into a slow jog for the same distance, then doing some stretches from the aforementioned sources.

After my run I walk briskly for 100m or so and spend 5-10 minutes doing static stretches, again stuff learnt from the above sources.

At my age I don't want to take any risks with getting injured!

[Tiggsy]

there's lots of evidence that static stretching is NOT a good idea and reduces performace. When you go for a jog you are not (unless you run real oddly) taking amuscle outside its normal range of motion...so "stretching" it doesn't make a lot of (common) sense. Better it is warmed up....and a gentle jog is good for that!

[RobM77]

Tiggsy said:

there's lots of evidence that static stretching is NOT a good idea and reduces performace. When you go for a jog you are not (unless you run real oddly) taking amuscle outside its normal range of motion...so "stretching" it doesn't make a lot of (common) sense. Better it is warmed up....and a gentle jog is good for that!

As far as I have found out, the jury's still out on this one and I have listened to both sides of the story. I personally want to do all I can to reduce the chances of injury, which is why I stretch after each run.

https://www.runnersworld.com/beginner/a20808113/sh...

[RizzoTheRat]

Fonzey said:

might park further away too and have a stretch-walk and will try to get my heartrate up a bit too before things get going.

If I''m feeling energetic I'll sometimes part at the cafe about 1km away so I have a bit of a stroll before and burn a coule of extra calories on the way to my post run fry up

Chatting to bloke on Sunday who's in to doing a different parkrun every week, he said they usually park about 10 miles away and run in, run the parkrun and then run back to the car. Nutters.

[Poppiecock]

RobM77 said:

As far as I have found out, the jury's still out on this one and I have listened to both sides of the story. I personally want to do all I can to reduce the chances of injury, which is why I stretch after each run.

https://www.runnersworld.com/beginner/a20808113/sh...

You should stretch post run, but pre-run should be a 'dynamic' warm-up.

[RobM77]

Poppiecock said:

RobM77 said:

As far as I have found out, the jury's still out on this one and I have listened to both sides of the story. I personally want to do all I can to reduce the chances of injury, which is why I stretch after each run.

https://www.runnersworld.com/beginner/a20808113/sh...

You should stretch post run, but pre-run should be a 'dynamic' warm-up.

Pre-run: dynamic stretching
Post-run: static stretching

I think that’s what you mean? That’s the generally accepted way to stretch pre and post run.

[Poppiecock]

RobM77 said:

Pre-run: dynamic stretching
Post-run: static stretching

I think that’s what you mean? That’s the generally accepted way to stretch pre and post run.

When I'm leading a group at our club, I tend to use some 'fun' type exercises to warm people up - starting off with a brisk walk (in a large circle), interspersed with skipping, touching the floor, little jumps (1 to touch left foot, 2 to touch right, 3 to jump kind of thing) - gradually increasing the pace a little.

[RobM77]

Poppiecock said:

RobM77 said:

Pre-run: dynamic stretching
Post-run: static stretching

I think that’s what you mean? That’s the generally accepted way to stretch pre and post run.

When I'm leading a group at our club, I tend to use some 'fun' type exercises to warm people up - starting off with a brisk walk (in a large circle), interspersed with skipping, touching the floor, little jumps (1 to touch left foot, 2 to touch right, 3 to jump kind of thing) - gradually increasing the pace a little.

I'd recommend the above mentioned resources for some more targeted pre-run routines; they're going to do a lot more than jumping and toe touching. For example, I do plenty for my hips, as I have a desk job and was out of running for a month with a hip problem last year. There are also specific stretches for your glutes, hamstrings, etc. It all just helps reduce the chances of injury.

Edited by RobM77 on Tuesday 17th September 08:57

[Poppiecock]

RobM77 said:

I'd recommend the above mentioned resources for some more targeted pre-run routines; they're going to do a lot more than jumping and toe touching. For example, I do plenty for my hips, as I have a desk job and was out of running for a month with a hip problem last year. There are also specific stretches for your glutes, hamstrings, etc. It all just helps reduce the chances of injury.

I do have a coaching licence! Pre-run it's very much more to do with getting the blood flowing rather than the stretching.
(This obviously varies if you have specific conditions to address and depends on what you're doing - I coach a road running group, the pre-race / run routine would be very different for shorter distance and more intense track events)

[RobM77]

Poppiecock said:

RobM77 said:

I'd recommend the above mentioned resources for some more targeted pre-run routines; they're going to do a lot more than jumping and toe touching. For example, I do plenty for my hips, as I have a desk job and was out of running for a month with a hip problem last year. There are also specific stretches for your glutes, hamstrings, etc. It all just helps reduce the chances of injury.

I do have a coaching licence!

As do both the coaches I've seen in recent years and the above named resources.

I’m not saying you’re wrong of course, I just want to follow what the coaches I trust have told me.

Edited by RobM77 on Tuesday 17th September 10:11

[john2443]

Fonzey said:

the local turnout amazed me (150 runners)

These days 150 is quite a small event, there are lots with 500+. 150 is quite nice - enough that you aren't running alone but not so many that you're held up.

Fonzey said:

flat

Selby? It's one of the places Yorkshire runners go when they want a fast time, so don't be disappointed when you go somewhere more "scenic" and find you're 10% slower!

Fonzey said:

the map suggests that this should never get boring!

True. There are lots of choices, if you ask around at your home event there will most likely be people who'd like to travel....and the roads are fairly quiet first thing Saturday morning

Fonzey said:

Park Run...ParkRun

parkrun, one word, lower case