GRcade

Congrats all. Great weather for it

Knocked 35 seconds from my previous PB which was 23:08 and is now 22:33 and I came 13th (we are a small Parkrun)

My mile splits were consistent too at 7:18, 7:08, 7:08 and 6:22 for the last 0.1.

Set a few segment records too.

I must say I was busting a gut and felt every second of that run and I have done it once I can do it again!

Got the parkrun email through:

00:27:54 was the actual time so Strava was a bit off.

Really chuffed actually.

Did Hampstead Heath Parkrun again on Route B, got 27:06 (last time was 30:22)

I need to run faster, can anyone recommend any training plans so I can throw in some speed work once per week?

poshrule_uk wrote:I need to run faster, can anyone recommend any training plans so I can throw in some speed work once per week?

I'd incorporate some HIIT mate. If I'm running on a treadmill, I run at a consistent pace for 35 or so then do 1 minute intervals of 14km/h, 15km/h, 16km/h for ten minutes or so with one 12.5km/h recovery after each three minutes. Seems to be making me quicker overall.

Yeah in a similar vein I've been mixing up run lengths. If you're up to it of course. Aim for speed on the short runs and endurance on the long ones. Same principle really as what E is saying.

For me if the forecast stays right I'm planning half marathon distance this afternoon.

Johnny Ryall wrote:Yeah in a similar vein I've been mixing up run lengths. If you're up to it of course. Aim for speed on the short runs and endurance on the long ones. Same principle really as what E is saying.

For me if the forecast stays right I'm planning half marathon distance this afternoon.

Sounds silly but make sure you stay hydrated enough mate. Did a ten miler last time it was 27 degrees or so and didn't take enough. Went for a quick time and ended up shivering and feeling very cold at the 8 mile mark but had to power through Warning signs

Ha yeah I've been sipping coffee and water all morning.

Not to be disgusting but waiting for a number 2 to be ready before I go as well, you do NOT want to be prioritising holding that muscle in while running. Some things you learn the hard way. Let's say I've not gone full Paula Radcliffe yet but have come close.

Birmingham 10k today and the weather here is horrendous for running, absolutely blazing hot without a cloud in the sky .

2:02:38 half marathon distance

Could really feel my core muscles towards the end but in a good way. Gonna take till Wednesday off now. 3 weeks today till my first 10k race.

Oh one point of PURE RAGE at the 20K mark, I always make a point to make eye contact with drivers near T junctions so they know hey I'm working hard here but I will stop if you indicate, this guy never indicated so I pushed on, MOTHER strawberry floater DOES A U TURN AROUND ME, jesus christ.

Well done Johnny - next barrier is the 2 hour half!

Monday is apparently PB day for me. I try and push myself after a weekend off and then do more comfortable runs on the other days. Just did my 10k in 45:20. Absolutely thrilled with that!

Nailing it guys. When the zombie apocalypse comes we'll all be ready

Not been running for a good month or so now as I now cycle to work and get a hell of a workout from that (I only run for fitness, I rarely enjoyed it). Looking over my runkeeper stats there are a few running scores I didn't know I'd even achieved

Apparently my best ever 10k was a 48:40 with an average of 7.42. That was back at mad catz on the really flat ground so I reckon if I were to run that I'd comfortably best it.

My fastest average pace was 7.24 a mile over 4.7miles which was over the Severn bridge. Pretty sure I could top that on a flat route too.

Did Parkrun today with a mate from work, ran at his pace and came in four minutes slower than last week but I wanted a nice slow run. Good thing is I wasn't even out of breath, that's progress right?

10k in 44:32 this morning

Started working on my speed yesterday, did 5 X 1 m sprints with 3 minute slow runs in-between.

Absolutely knackering but this will help with my times in the long run.

Going to do that once a week, will add an extra sprint on next week and reduce recovery time by 15 seconds

I was going to run a 20 mile race this Saturday but my feet and ankles are sore and I still have four blue toenails from my ultra. So I thought I'll volunteer instead - but no more volunteers needed.

So I've signed up to run!

Parkrun pacing for 31 minutes today. Got 31:01.