parkrun

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Discussion

madbadger

11,403 posts

231 months

Saturday 11th March
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RizzoTheRat said:
It might not sound a lot to those of you from bigger parkruns, but we had a new attendance record of 217 today, which is a lot when you usually get about 60 to 80, only have 225 finish tokens, and are on your alternative course because there's a massive protest in the other half of the park and it's swarming police and angry farmers. biggrin

And bizarrely our token sorters found a duplicate, as far as I can tell someone took a token home in October and returned it today rofl
That is a great turnout. thumbup And bonus token. smile Zero chance of it being useful though. smile

Waitforme

1,082 posts

151 months

Sunday 12th March
quotequote all
Did the park run yesterday and got an age grading 74.57%, was pretty pleased with that.
Just need to focus a wee bit more on training with some efforts thrown in.
Currently doing a couple of 5 milers a week plus the PR.
Any tips ?

wong

1,112 posts

203 months

Sunday 12th March
quotequote all
Waitforme said:
Did the park run yesterday and got an age grading 74.57%, was pretty pleased with that.
Just need to focus a wee bit more on training with some efforts thrown in.
Currently doing a couple of 5 milers a week plus the PR.
Any tips ?
If you've got an age grading of 74.57%, I don't think you need any tips from us. Just keep doing what you're doing.

john2443

Original Poster:

6,094 posts

198 months

Monday 13th March
quotequote all
Waitforme said:
Did the park run yesterday and got an age grading 74.57%, was pretty pleased with that.
Just need to focus a wee bit more on training with some efforts thrown in.
Currently doing a couple of 5 milers a week plus the PR.
Any tips ?
That's a pretty impressive %, but to improve don't just run 5m / 5km, you need to practice running at a faster speed so try repetitions such as replacing 1 of those runs with 10 x 500m, 5 x 1k or 2 x 2.5k at target 5k pace.

Google will find various plans, example http://the5krunner.com/2011/08/22/5k-sub-20-minute... - this will work for other times, not only sub 20, adjust pace to fit your target.

Waitforme

1,082 posts

151 months

Monday 13th March
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Thanks, that link looks like it’s a mine of information, I’ll have a good read at that.

Mankers

463 posts

156 months

Tuesday 14th March
quotequote all
Waitforme said:
Did the park run yesterday and got an age grading 74.57%, was pretty pleased with that.
Just need to focus a wee bit more on training with some efforts thrown in.
Currently doing a couple of 5 milers a week plus the PR.
Any tips ?
Best strategy to get faster over 5km…. Run more. I noticed significant improvements going from 30-40km a week to 70km a week. Went from sub 19 to 17:30 (I’m late 40’s).

Each week:
10 miler, interval session (6x800m or 12 x 400m or 5 x 1K), 5-7km tempo run (20-30 sec / mile slower than target 5km pace). The rest = easy miles.

How old are you, and what is your current PB?

If you are fat, losing weight is free speed.

Waitforme

1,082 posts

151 months

Sunday 19th March
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Hi, I’m 63, last Parkrun got me 22:05 and the age grading above, my PB from about ten years ago is 18:50 or thereabouts. Have only done about 8 parkruns.
I’ve not really done much running in the last 7 or 8 years, but I’m out on the bike about 8 hours a week and do a lot of hillwalking April to November.
I’ve got a slightly dicky achillies that likes to complain if I do too much but other than that I’m fine.
BMI is about 21 - 22 so not overweight.

Snubs

1,058 posts

126 months

Sunday 19th March
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I did the Forest of Dean run yesterday and it's the first one I've done that felt undermarshelled. The course is a maze through the woods with only some of the many turns and crossroads marshelled. The map on the course page looks a bit complicated but really doesn't do it justice: https://www.parkrun.org.uk/forestofdean/course/

Loads of us started going the wrong way until a couple of guys behind started shouting. I followed them for the rest of the run as they were at my pace. Glad i did as there's no chance i would have gone the right way without them. If you asked me to re-run the course again straight after finishing, i still would have got lost immediately.

Brilliantly though, i found out from another runner that if you have a Garmin watch, you can download a widget that displays your barcode at the end of the run: https://apps.garmin.com/en-US/apps/e7b70c06-9d4c-4... It also includes the rest of your ICE data. I might be the last person to find out about it, but it seems so useful i thought it worth a share even if it's been posted on here before.

RizzoTheRat

23,766 posts

179 months

Sunday 19th March
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Good bit of advertising for us this week, it was "National Cleanup Day" so we were planning on doing some litter picking in the park, then Brooks said they wanted to come this weekend too, and it turns out one of their guys is massively in to Plogging, and was doing a piece on the radio about it in the morning. So they said they'd being bags and gloves, and an outdoor broadcast unit turned up and did an interview with him on national radio about it.

Then a local vloger came along and did a nice video too (ok, he got some details wrong, and he's only 260 followers but they're mostly runners)

tim2100

6,266 posts

244 months

RizzoTheRat said:
Good bit of advertising for us this week, it was "National Cleanup Day" so we were planning on doing some litter picking in the park, then Brooks said they wanted to come this weekend too, and it turns out one of their guys is massively in to Plogging, and was doing a piece on the radio about it in the morning. So they said they'd being bags and gloves, and an outdoor broadcast unit turned up and did an interview with him on national radio about it.
Ironically I was just looking at the zuiderpark Facebook page and it said they had the national clean-up day and the Brooks day as we are staying in Rotterdam from Wednesday for a few days and to get our 'Z'

Then login to PH to see your post!

Slowboathome

925 posts

31 months

Waitforme said:
I’ve not really done much running in the last 7 or 8 years, but I’m out on the bike about 8 hours a week and do a lot of hillwalking April to November.
My best parkrun times were off the back of daily 1-2 hour fast hill walks with the dog and a once-a-week tough 25 minute hill run.

RizzoTheRat

23,766 posts

179 months

Tuesday
quotequote all
tim2100 said:
Ironically I was just looking at the zuiderpark Facebook page and it said they had the national clean-up day and the Brooks day as we are staying in Rotterdam from Wednesday for a few days and to get our 'Z'

Then login to PH to see your post!
Give me a wave when you lap me, hehe I'm currently doing 2 mins walk 1 min run recovering from a back injury so getting round in about 40 minutes. I'm also the materiaalbeheerder and setup guy (aka Chris).

MesoForm

8,426 posts

262 months

Tuesday
quotequote all
Slowboathome said:
Waitforme said:
I’ve not really done much running in the last 7 or 8 years, but I’m out on the bike about 8 hours a week and do a lot of hillwalking April to November.
My best parkrun times were off the back of daily 1-2 hour fast hill walks with the dog and a once-a-week tough 25 minute hill run.
I've got some postie mates who walk 20,000+ steps 6 days a week, it's disgusting how they never run and yet turn up to parkruns and get 22 minute times!

Waitforme

1,082 posts

151 months

MesoForm said:
Slowboathome said:
Waitforme said:
I’ve not really done much running in the last 7 or 8 years, but I’m out on the bike about 8 hours a week and do a lot of hillwalking April to November.
My best parkrun times were off the back of daily 1-2 hour fast hill walks with the dog and a once-a-week tough 25 minute hill run.
I've got some postie mates who walk 20,000+ steps 6 days a week, it's disgusting how they never run and yet turn up to parkruns and get 22 minute times!
Yes, I’d imagine when I’m out on the bike or hiking up a mountain breathing out of my bum, my heart and lungs are getting a good workout and don’t discern the difference with actually running.
I think the Parkruns are short enough to be about aerobic capacity maybe , rather than the running muscles that you’d use in longer runs.
I’d imagine my relative times would plummet in for instance a 10k.