The Running Thread

Fed up talking videogames? Why?
User avatar
satriales
Member
Joined in 2008

PostRe: The Running Thread
by satriales » Sat Feb 18, 2017 2:54 pm

After my 5k run on Tuesday I ran another 5k on Wednesday with a time of 27:25 so knocked 80 seconds off!
I then took it easy the couple of days in preparation for my first parkrun today. I didn't realise the course is up and down a steep hill 3 times and also full of mud and tree roots so you are stepping side to side as much as you are going forwards. Even when you get to the downhill part the mud makes you slow down so you don't fall.
Anyway it was really good fun and I'll be going back there but it's not a course for setting good times. My time was 29:02 which put me in the top 3rd. Nobody beat 20 minutes, and only 2 people got sub 21.

User avatar
satriales
Member
Joined in 2008

PostRe: The Running Thread
by satriales » Sat Feb 25, 2017 10:28 am

Did another 5k run yesterday and had planned to take it easy but by going slow at the start I had enough energy to push at the end and got my time down to 26:54 so another 30 seconds quicker than the previous week :)

Parkrun this morning was tough. It felt slow and I had to pause each lap after climbing 'Achilles hill', but somehow I ended up almost a minute quicker than last week with a time of around 28:05.

User avatar
Advent7
Member
Joined in 2009

PostRe: The Running Thread
by Advent7 » Sat Feb 25, 2017 10:38 am

Sounds like you're making some good progress :toot:

I'm regularly doing 4 miles at an average of 7.40ish now (which I think is pretty quick, it feels like it) and my 7.5 mile pace is around 8 mins. There's a guy who used to run with us whos started again, but he's so slow that I can't really do anything with him. Feel like a split for just bolting off but he's three minutes a mile slower than me :dread: I may as well be walking and get nothing out of it.

strawberry float me are my heels hurting now though. Been like this for a good month. The the whole back of my feet feels like someone has a cigarette lighter held to them after a run and in the days after. Yesterday evening after a 7.5 mile one I could barely walk on them, hobbling around having to walk on tip toes to alleviate the pain. Still burning now.

Image
User avatar
Avon
Member
Joined in 2008

PostRe: The Running Thread
by Avon » Tue Mar 07, 2017 9:45 pm

Haven't posted on here for ages, so hope everyones running is going well.

Pleased to report I achieved a milestone with my first sub 3 marathon last weekend finishing in 2.58.

User avatar
Mini E
Member
Joined in 2008
AKA: Vampbuster

PostRe: The Running Thread
by Mini E » Tue Mar 07, 2017 9:51 pm

Well done mate, that's fantastic!

I had 6-7 weeks out with a couple of foot injuries before last week and haven't run properly since Christmas Day. Nonetheless, I have the Bath Half this weekend, the Reading Half the weekend after, and the Brighton Marathon on the 9th April. Sigh :dread:

teh bork wrote:The appointment of Moyes is me done with that club until he and the 3 idiots running it have strawberry floated off. I'd boo him, but I think I'll sell my ticket game by game and get some money back. I'm so angry about this, the final nail in the coffin of this great club.
User avatar
Spindash
Member
Member
Joined in 2008
Location: North West

PostRe: The Running Thread
by Spindash » Mon Mar 20, 2017 6:59 pm

Hi everyone :arrow:

Looking for some training advice... at the moment I can run 5k and 10k quite comfortably (weekend parkrun was 21:53, last 10k was 49:16), and I'd like to get faster, but I'm not sure exactly how and when I should be running, with regards to intervals / tempo runs / etc.

Any tips would be appreciated xox

User avatar
satriales
Member
Joined in 2008

PostRe: The Running Thread
by satriales » Mon Mar 20, 2017 8:00 pm

Is 6 months long enough to go from running 5ks (slowly) to running a 38 mile race?

I obviously wouldn't expect a decent time but I'm thinking of registering as a challenge. The goal would just be to complete it without too much walking.

User avatar
Avon
Member
Joined in 2008

PostRe: The Running Thread
by Avon » Mon Mar 20, 2017 10:02 pm

Spindash, to get quicker you should try and introduce a couple of "speed" sessions per week. You could start with intervals (warm up, short quick bursts i.e. faster than 5k pace followed by slow jog and repeat, warm down), a progression run (start easy and increase the pace by 30 secs each mile) or a tempo run (warm up, fast paced run, warm down or something like a park run). Doing this on a consistent basis will help with speed. Essentially, you are training your body to run quicker in short bursts so your body can handle running these speeds.

Satriales, yes you could 5k to 38miles in six months. You should adopt a process of building up your mileage week by week (no more than 10%). The key session is the long run where you should be getting a lot of "time on your feet". It may be worth taking 1 week in every 4 as an easier week, before pushing on. You can Google for 50 mile training plans or check out some on www.ultramarathonrunning.com. When running Ultras for then there will be an element of walking and running at first, so for the race itself (and training) you may wish to consider a run walk strategy of say 25 mins running, 5 mins walking and repeat. Tactically, try and avoid the pitfall of running too quickly burning out and walking lots at the end. Running a minute or two per mile slower over the first 20 miles (say you run at 10m/m and do 11 or 12 m/m) may mean you are 20-40 mins behind your pace on a 20 mile run. However, if you end up walking your pace can drop to 15 (a fast match) to 20m/m. So conserving the pace and keeping going will pay huge dividends towards the end.

User avatar
Avon
Member
Joined in 2008

PostRe: The Running Thread
by Avon » Mon Mar 20, 2017 10:04 pm

Mini E, did you run Reading Half as that's my local one? If you saw a bloke running as Hulk Hogan then that was me.

User avatar
satriales
Member
Joined in 2008

PostRe: The Running Thread
by satriales » Mon Mar 20, 2017 10:36 pm

Thanks for the tips Avon, I shall check that site out. I do definitely need to up my mileage and have a longer run once or twice a week.

Taking this week off though as I ran parkrun when my leg was already hurting and just made it worse. Still managed to knock 30 seconds off my PB for that course :shifty: :toot:

If my injury clears and I can up the mileage over the next 2 or three weeks then I shall definitely book the 38 miler as a nice challenge to keep me motivated.

User avatar
Spindash
Member
Member
Joined in 2008
Location: North West

PostRe: The Running Thread
by Spindash » Tue Mar 21, 2017 1:20 pm

Avon wrote:Spindash, to get quicker you should try and introduce a couple of "speed" sessions per week. You could start with intervals (warm up, short quick bursts i.e. faster than 5k pace followed by slow jog and repeat, warm down), a progression run (start easy and increase the pace by 30 secs each mile) or a tempo run (warm up, fast paced run, warm down or something like a park run). Doing this on a consistent basis will help with speed. Essentially, you are training your body to run quicker in short bursts so your body can handle running these speeds.


Perfect, thanks. :wub:

User avatar
Poser
Banned
Joined in 2008
Location: Newcastle Upon Tyne

PostRe: The Running Thread
by Poser » Tue Mar 21, 2017 1:36 pm

Avon wrote:Haven't posted on here for ages, so hope everyones running is going well.

Pleased to report I achieved a milestone with my first sub 3 marathon last weekend finishing in 2.58.


:datass:

Spindash wrote:Looking for some training advice... at the moment I can run 5k and 10k quite comfortably (weekend parkrun was 21:53, last 10k was 49:16), and I'd like to get faster, but I'm not sure exactly how and when I should be running, with regards to intervals / tempo runs / etc.

Any tips would be appreciated xox


Just to echo what Avon said basically - you need more speed in your legs. Do some shorter, sharper sessions. Also consider doing some hills sessions, focusing on driving your knees and working your arms, sprinter-style.


I have just done my first run since the kid was born :dread:

I feel so out of shape and so sluggish, that I'm just going to do the same, very short loop (1.7mi) until I feel like I can run again. It's also short enough that I can very easily fit it into my lunchbreak, and shower, and eat, in my lunchbreak.

Really don't want to be a fat dad; fortunately I've got a GNR ballot place this year, so I really have no choice but to get my arse into gear.

Image
User avatar
Floex
Member
Joined in 2008
Contact:

PostRe: The Running Thread
by Floex » Tue Mar 21, 2017 1:56 pm

Anyone got any tips post run? I'm finding that after doing 6K+ I'm tired for the rest of the day. I drink plenty of water, take in nutrients but feel fatigue for the rest of the day.

User avatar
Poser
Banned
Joined in 2008
Location: Newcastle Upon Tyne

PostRe: The Running Thread
by Poser » Tue Mar 21, 2017 2:26 pm

What do you mean by 'nutrients'? Specifically what do you eat?

Image
User avatar
Floex
Member
Joined in 2008
Contact:

PostRe: The Running Thread
by Floex » Tue Mar 21, 2017 2:30 pm

Along with water, I usually have a protein shake (mixed with banana, honey, almond milk) straight after a run, then porridge a little while later. Then fill up a bit more with lunch but I'm still beat for the rest of the day

User avatar
Poser
Banned
Joined in 2008
Location: Newcastle Upon Tyne

PostRe: The Running Thread
by Poser » Tue Mar 21, 2017 2:41 pm

Haha, ok, that's pretty much the perfect response :lol:

I'm honestly not sure, and may have to leave this for someone else to respond.

How far are you running?

Image
User avatar
Rapidly-Greying
Member
Joined in 2008
Location: Kelty, scotland
Contact:

PostRe: The Running Thread
by Rapidly-Greying » Tue Mar 21, 2017 5:10 pm

I had a mild heart attack a few weeks back and have a 41 mile Tesco charity run in fife booked in a few day. Doc says to sit it out, but I feel fine so I'm going for it

Should be fun.

Rapidly-greying is SHITE at games
User avatar
Avon
Member
Joined in 2008

PostRe: The Running Thread
by Avon » Tue Mar 21, 2017 7:18 pm

Floex wrote:Anyone got any tips post run? I'm finding that after doing 6K+ I'm tired for the rest of the day. I drink plenty of water, take in nutrients but feel fatigue for the rest of the day.


Difficult to answer in isolation of other facts. How often do you run? What distance do you normally run? What's your current level of fitness? Are there other factors in your life affecting you (sleep/diet/stress/work)?

User avatar
Floex
Member
Joined in 2008
Contact:

PostRe: The Running Thread
by Floex » Tue Mar 21, 2017 7:23 pm

Poser wrote:Haha, ok, that's pretty much the perfect response :lol:

I'm honestly not sure, and may have to leave this for someone else to respond.

How far are you running?


Around 6k at the moment, trying to get back to my peak of 8km before Christmas. Just feel really frustrated at the moment as going for a run seems to ruin the rest of my day

Rapidly-Greying wrote:I had a mild heart attack a few weeks back and have a 41 mile Tesco charity run in fife booked in a few day. Doc says to sit it out, but I feel fine so I'm going for it

Should be fun.


This sounds like a good plan.

User avatar
Floex
Member
Joined in 2008
Contact:

PostRe: The Running Thread
by Floex » Tue Mar 21, 2017 7:29 pm

Avon wrote:
Floex wrote:Anyone got any tips post run? I'm finding that after doing 6K+ I'm tired for the rest of the day. I drink plenty of water, take in nutrients but feel fatigue for the rest of the day.


Difficult to answer in isolation of other facts. How often do you run? What distance do you normally run? What's your current level of fitness? Are there other factors in your life affecting you (sleep/diet/stress/work)?


Once a week, around 6k, I'm in good health, maybe my sleep pattern can be abit iffy but nothing major. I've found my heart can reach 170 but I have no idea how I can lower it, I'm not exactly going fast.


Return to “Stuff”