Official Running Thread

[dazzer6666]

Out of interact, are most NSC runners members of running clubs? If not would it be useful to set up our own club and affiliate to UKAA?

That way we'd benefit from (small) discounts on entry fees on races, which would pay for membership etc.

Could even go further and have our own colours for vests.

Any views?


Sent from Konnie Huq's lingerie drawer.

I'm a club member already....not sure of the affiliation costs etc but imagine like most things it'd be a bit of a fag - our club admin seems a lot of work. Usually only get a couple of quid off a race entry so need to enter quite a few races to make it worthwhile. We can do it informally without affiliation and get some vests anyway though perhaps ? I'd happily wear NSC colours instead of my club vest some of the time [emoji3]

 

[knocky1]

I've done an LT test......anything on a garmin will only be a rough estimate though. The test I did involved a blood sample every 3 minutes whilst on a treadmill at steadily increasing speed. The graph of lactic acid in the blood is quite startling when the threshold is hit - rises very rapidly (think of an elevation chart along the Adur and then up Truleigh Hill [emoji3]). Your 5k pace is about the same as mine so I'd imagine you LT would be similar - I can't find the report but it was 12.8kph I think so your 7.40 estimate of LT sounds about right.

Do you have your 6 training zone paces ? Strava gives you these based on a suitable race time (5k works). Your actual 'threshold' pace is breathing threshold not lactate though. My training zones (yours again will be v similar) based on a 20 min 5k are :

Recovery/ultra pace - >9.00. 10:00
Easy - 8.06-9.00 8:50-9:30
Tempo - 6.57-8.05 (half - marathon pace). 8:10-8:30
Threshold - 6.31-6.57 (5-10k pace). 7:50-8:20
VO2 Max - 6.07-6.31 (800-1500m intervals). Same as we enter anaerobic.
Anaerobic - <6.06 (sprints). Anaerobic speed. Not since last summer!

Right. I have filled in my zones worked out over the years. I enter every marathon training plan over 10% off the pace. I therefore end over 10% up on all zones, except the 10" still done as warm up, cool down and recovery.
It is interesting that I enter the unknown on tempo and threshold training zones.
Certainly enjoyed the hills this year where pace is regulated by getting to the top rather than a speed. Itching to see how more hills and less tempo runs than previous years will pan out on the day.

 

[dazzer6666]

Right. I have filled in my zones worked out over the years. I enter every marathon training plan over 10% off the pace. I therefore end over 10% up on all zones, except the 10" still done as warm up, cool down and recovery.
It is interesting that I enter the unknown on tempo and threshold training zones.
Certainly enjoyed the hills this year where pace is regulated by getting to the top rather than a speed. Itching to see how more hills and less tempo runs than previous years will pan out on the day.

Your tempo range is too narrow and your threshold isn't fast enough for a 20 min (or even 21 min) parkrunner...........?

 

[Guinness Boy]

I really don't see what the big fuss is. PP Station to PP - 0.5 miles; BTN Station to PP - 0.7 miles! Source: Google Maps

Not a big deal, just more convenient for anyone coming down from a northerly direction in the morning. Public service broadcast innit

That said I had no idea they were so close. Having not had a car for most of my life I now think of Brighton and Hove in running routes and bus routes. Of course you can come out of Brighton out the back now, past Jurys, down New England Road and you're there.

Got a late night delivery of my REMF vest last night. Bright white with the logo and my name on the front and REMF on the back. Quite different to what most will be wearing which is good

Anyone seen the weather forecast? It's perfect isn't it? Can we believe it will actually be that good on the day?

 

[deletebeepbeepbeep]

Not a big deal, just more convenient for anyone coming down from a northerly direction in the morning. Public service broadcast innit

That said I had no idea they were so close. Having not had a car for most of my life I now think of Brighton and Hove in running routes and bus routes. Of course you can come out of Brighton out the back now, past Jurys, down New England Road and you're there.

Got a late night delivery of my REMF vest last night. Bright white with the logo and my name on the front and REMF on the back. Quite different to what most will be wearing which is good

Anyone seen the weather forecast? It's perfect isn't it? Can we believe it will actually be that good on the day?

Fingers remain crossed.

 

[knocky1]

Your tempo range is too narrow and your threshold isn't fast enough for a 20 min (or even 21 min) parkrunner...........?

Yes. The corridor of uncertainty to use a cricket commentators terminology. Going into the training plan unready doesn't help. I won't dwell on it now but will look into those middle zones in a couple of weeks. Good news is I am 100% happy with training this year and have NO excuses.

 

[dazzer6666]

Yes. The corridor of uncertainty to use a cricket commentators terminology. Going into the training plan unready doesn't help. I won't dwell on it now but will look into those middle zones in a couple of weeks. Good news is I am 100% happy with training this year and have NO excuses.

...then man to watch I wish I could say the same........so frustrating.

 

[dazzer6666]

Yes. The corridor of uncertainty to use a cricket commentators terminology. Going into the training plan unready doesn't help. I won't dwell on it now but will look into those middle zones in a couple of weeks. Good news is I am 100% happy with training this year and have NO excuses.

Here's the adjusted data based on a 21 minute 5k.

Z1 Active Recovery > 9:25
Z2 Endurance 8:06 - 9:25
Z3 Tempo 7:16 - 8:06
Z4 Threshold 6:48 - 7:16
Z5 VO2 Max 6:24 - 6:48
Z6 Anaerobic < 6:24

 

[knocky1]

...then man to watch I wish I could say the same........so frustrating.

Ha Ha. I have too much experience to put myself forward. This run is part of my master plan for this summer. sub 4 will do for that.
Sub 3:50:00 is an pb attainable target. The gazelles will not knock me off course. Plus I have my dastardly rival to deal with. I would rather beat him by 1 second in 4:01:00 than go out for 3:40 and have him fly by as I'm walking.

So I will probably be checking your calf to see if I can spot any obvious neurological problems.

 

[dazzer6666]

Ha Ha. I have too much experience to put myself forward. This run is part of my master plan for this summer. sub 4 will do for that.
Sub 3:50:00 is an pb attainable target. The gazelles will not knock me off course. Plus I have my dastardly rival to deal with. I would rather beat him by 1 second in 4:01:00 than go out for 3:40 and have him fly by as I'm walking.

So I will probably be checking your calf to see if I can spot any obvious neurological problems.

Thanks - if you could video my gait as well that'd be really helpful

 

[Ninja Elephant]

Out of interact, are most NSC runners members of running clubs? If not would it be useful to set up our own club and affiliate to UKAA?

That way we'd benefit from (small) discounts on entry fees on races, which would pay for membership etc.

Could even go further and have our own colours for vests.

Any views?


Sent from Konnie Huq's lingerie drawer.

It would make sense, to get money off the entry fees if nothing else. I still haven't got around to joining a club. I'd be happy to join if it was deemed viable!

 

[knocky1]

Thanks - if you could video my gait as well that'd be really helpful

 

[Guinness Boy]

The blue (3.30 - 4.00) corral queue was by far the largest early doors today. We might want to talk line up tactics on Sunday morning as I get the feeling the group round the actual 3.45 pacer will be enormous. Happy to go just in front or drop in just behind, whatever you old, experienced heads think is best.

In other news I have bought a new vest, psyched out [MENTION=15605]knocky1[/MENTION] , been nobbled by a chugger and eaten so many energy bar samples that it was all I could do not to run home.

 

[knocky1]

The red (3:00-3:30) corral queue was by far the smallest early doors today. Looking at 30 people in one line and only one in another I impulsively showed my Socialist leanings and went for red. I know have the option of the back of red and waiting for the train to come to me and being minutes behind the group(not good psychologically) or putting an old top over the race top to discard once started and tuck in behind the boys.
No tips on the start. Just relax and keep patient. No good when your school nickname was Knocky. Will try and talk topacer tomorrow at Parkrun as I'm volunteering.

Expo was ok good to meet everyone. @GB is certainly a new slimmer model than at last summers 10k.

 

[Simgull]

Based on my experience last year, over crowding at the start is a very minor issue. You actually start well behind the start line so by the time you cross it and certainly by the time you are heading up the hill behind the park there is enough space to run at your own pace.

 

[knocky1]

 

[St Leonards Seagull]

Great result last night! Nerves have well and truly set in now. Everyone ready for tomorrow?

 

[deletebeepbeepbeep]

Talking myself out of the 3.45 gang at the moment. Have to keep looking through my Garmin logs to remind myself that I ran 20 in 2.45 3 weeks ago so it should well be in touch.

Also been eating too much and waking up bloated. Might have my last big meal early tonight!!

 

[St Leonards Seagull]

Talking myself out of the 3.45 gang at the moment. Have to keep looking through my Garmin logs to remind myself that I ran 20 in 2.45 3 weeks ago so it should well be in touch.

Also been eating too much and waking up bloated. Might have my last big meal early tonight!!

You will be fine, if not a ahead of us in the 3:45 train. 20 miles in 2:45 is around 8:15 a mile we are looking around 8:30 a mile for 3:45. So you would be fine.

 

[dazzer6666]

I'm in the queue to get into the expo. I am behind Debenhams... Wtf

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