GRcade

Nice that's a huge chunk of time to take off! I volunteered at parkrun this morning in the pouring rain...fun times!

Broke my record for a 4 mile the other day.

Did 4.03 miles in 32:05 with 7:58 average which is frankly incredible for me. Not sure how good that is compared to average as I have no basis for comparison but it felt like I had a rocket up my arse ( ) for the first 2 miles . Was dying for the entire last one which is up hill but I stuck with it.

My splits were:

Mile 1 - 7:11
Mile 2 - 7:34
Mile 3 - 8:16
Mile 4 - 8:41

I had an almost identical run yesterday Ad! 4 miles in 32:07. Happy with that considering a strong coastal headwind. Well into my new 24 week running programme now. Life is completely planned out for the next 6 months or so

Nice one. That last mile is so tough, there's a really steep bit which just finishes me off.

Just did my first park run in 2C in the lake district, did it in 25:34. Pretty happy with that, shame there's none that are easy for me to get to normally.

Advent7 wrote:Broke my record for a 4 mile the other day.

Did 4.03 miles in 32:05 with 7:58 average which is frankly incredible for me. Not sure how good that is compared to average as I have no basis for comparison but it felt like I had a rocket up my arse ( ) for the first 2 miles . Was dying for the entire last one which is up hill but I stuck with it.

My splits were:

Mile 1 - 7:11
Mile 2 - 7:34
Mile 3 - 8:16
Mile 4 - 8:41

Managed to do this with an average of 7:40 the other day. Not far off a sub 30 min time now.

I did two parkruns today. Pretty good.

Resolution is to run 1000k this year, which works out about 13 miles each and every week.

Seems like a nice round target, nice one

I started running again on Jan 30th and have forced myself to get out and run everyday since then (9 days in a row so far).

The problem I've had in the past is that I was focusing purely on my time and pushing 100% every time I went out in order to beat it. So if it was raining or I wasn't feeling fully fit then I lost motivation as I knew I wouldn't beat my time. Then I start missing days and before you know it I'm not running any more.

So the plan this time around is to just get out and do something (anything!) every single day. I still look at my times and want to keep improving but my main motivation is to not miss a day. Rest is important, so once I'm into a routine I will start having one or two rest days a week, but so far things are going well.

This time last week I was struggling after 1 mile. Now my pace is faster and I'm reaching 2 miles comfortably, and the second mile is all uphill.
I'm hoping to enter my first Parkrun on Saturday, but it'll be at a slow pace (maybe 30 minutes?).

A week later and I still have the running bug

I ended up running 12 days in a row before I took last Saturday as a rest day instead of doing Park Run. I haven't got any aches or pains but felt I was making slow progress and needed a recovery day to try and gain some strength. In the last couple of days I've pushed myself a bit harder and today I ran 5k for the first time without stopping. I was hoping to get under 30 minutes, and I did with 28:48! Considering the last mile is all uphill I am pretty happy with that as a base line to work on.

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.

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.

Sounds like you're making some good progress

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 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.

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.

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

Hi everyone

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

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.

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.

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.