Official Running Thread

[Garry Nelson's teacher]

So, the Lancing parkrun - it's really flat, just out from the Perch cafe along to Widewater and then back again. The only concern I would have is that if you have a couple of hundred people on that path, it's going to be almost impossible to pass each other and it may become like a procession. I think it's fine if you can get yourself roughly where you want to be in the event but for anyone like me who occasionally has to start from the back.. I'm not sure it's possible to get through the crowd. There were a lot of people coming the other way or using the path for their own activities, which could potentially be an issue.

It starts for real next saturday with event #1.

Thanks for the review. I think it confirms the concerns about the narrowness of the path in places. Perhaps if they have small numbers it might not be a factor. Looking forward to having a crack at it but maybe in week 1 it will be pretty full to bursting.

 

[knocky1]

[MENTION=474]Mr Blobby[/MENTION] not only gets a SB/PB but leapfrogs [MENTION=616]Guinness Boy[/MENTION] in the table. Good work on a windy course not easy to pace.

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
Capricorn	16:57	16:57	76.11%	36:55		1:23:20	4:41:29
Deletebeepbeep	18:05	18:05	72.9%			1:28:52	3:01:55
Artie Fufkin	18:24	18:24	74.18%	38:42		1:21:15	3:07:58
Big Nuts	18:37	18:37	72.25%	39:09	1:06:45	1:28:20	3:15:59
Curious Orange	18:44	18:36	74.56%	38:31		1:24:23.9	3:29:23
Ninja Elephant	18:46	18:23	68.92%	39:00	1:07:57	1:27:43	3:29:12
Blue&WhiteSea	18:53	17:05	%	36:53	1:00:09	1:22:39
HerrTubthumper	19:03	19:03	76.81%			1:36:10	3:05:34
CompleteBadger	19:37	19:37	66.10%	41:25	1:17:11	1:30:58	3:29:52
Mr Banana	19:39	19:39	65.41%
St Leonard's	19:53	19.44	61.51%			1:34:35
SeafordbySea	20:02	20:02	69.72%	46:10	1:29:21	1:37:48
Knocky	20:32	17:45	76.79%	39:52		1:34:00	3:50:49
P's Harmonica	20:36	20:10	71.60%	43:03		1:33:56	3:27:19
Dazzer	21:09	19.57	70.29%			1:36	3:43:
GNT	21:13	20:20	77.61%	40:31	1:19:12	1:31:18	4:19:55
Left Back	21:17	21:02	67.88%	45:47		1:42:01
Simgull	21:29	20:21	69.74%	42:45	1:11:46	1:38:14	3:44:28
Soistes	22:05	21:53	73.89%	46:33		1:43:57	3:51:33
Ben Eltons Bro	22:07	21:35	61.27%	45:38		1:45:39	3:52:07
Greg Bobkin	22:25	20:54	60.45%	42:	1:13:	1:39:00	3:57:37
RInce'sPython	22:29	22:29	57.52%	48:45		1:55:48
Anchorman	22:51	21:34	69.00%
Mr Blobby	23:43	23:43	61.70%	48:54	1:23:34	1:48:59	4:28:36
Guinness Boy	23:55	22:04	59.72%	46:50	01:23:27	1:46:03	4:00:06
Bob!	24:06	22:41	65.42%	45.39	1:16:42	1:44:21	3:53:35
Pembury		18.58		39.08		1:33:02	3:19:
Bad Ash		19:40	%	43:27		1:35:00	3:43:03
JoePrecious		19:44	%	46:19	1:24:08	1:38:13	4:04:30
Hooky		19:52	%
m20gull		26:15	%	57:32		02:07:07	5:46:02
Badger				39:06		1:38:48	3:06:33
Jonny Rainbow				41:43			3:24:38

 

[knocky1]

Bad news (but not for Mr Blobby). I did a windy Worthing in 21:38 (tbc) - not good enough to trouble the scorers. Ice pack for Achilles in my case!

Good luck with that. Mine has eased off but I cannot do the downward dog stretch without the pain radiating and almost buzzing into the inside leg part of the heel. I think it's all Illiotibial band problem and stretching should sort it. Off to the allotment now!

 

[Curious Orange]

Last minute descision to run today, so a totally unprepared 19:12 in good running conditions. The gap to [MENTION=13055]Ninja Elephant[/MENTION] doesn't get extended today!

 

[Simgull]

So, the Lancing parkrun - it's really flat, just out from the Perch cafe along to Widewater and then back again. The only concern I would have is that if you have a couple of hundred people on that path, it's going to be almost impossible to pass each other and it may become like a procession. I think it's fine if you can get yourself roughly where you want to be in the event but for anyone like me who occasionally has to start from the back.. I'm not sure it's possible to get through the crowd. There were a lot of people coming the other way or using the path for their own activities, which could potentially be an issue.

It starts for real next saturday with event #1.

Well done - I saw a good photo of you probably in second place behind one of our club runners - he ran 17:33 at the Prom last wekk do no disgrace coming in behind him.

 

[Simgull]

13 the Hard Way this morning. First of all great to see [MENTION=27279]dazzer6666[/MENTION] who was taking on the full 30 mile event. The shorter 13.8 miles course truly lived up to its name - the first climb is a killer and it was a long hard slog into the wind on the way back. Great event though. Finished in 2:10 no idea where I guess 40-50th no match for [MENTION=18183]big nuts[/MENTION] heroics last year but happy enough as a training run.
Hope your run went well dazzer and look forward to the report.

 

[dazzer6666]

13 the Hard Way this morning. First of all great to see [MENTION=27279]dazzer6666[/MENTION] who was taking on the full 30 mile event. The shorter 13.8 miles course truly lived up to its name - the first climb is a killer and it was a long hard slog into the wind on the way back. Great event though. Finished in 2:10 no idea where I guess 40-50th no match for [MENTION=18183]big nuts[/MENTION] heroics last year but happy enough as a training run.
Hope your run went well dazzer and look forward to the report.

Report : I was s**t [emoji23][emoji23][emoji23]
Knew jumping up to an event like this after 6 months of nothing over 10m apart from a flat 15 miler last weekend was going to be a struggle, and I wasn’t wrong. Was reasonably ok chugging along until about 15m, then the wheels fell right off simply due to fatigue, so I had about 3 hours of hiking training. Had forgotten what a b*tch of a route it is - over 6,000 ft of elevation in all. Happy to have ground it out though, good time on feet and no apparent niggles (yet).

Great to see [MENTION=26634]Simgull[/MENTION] flying along on (his) way back.

 

[Ninja Elephant]

Thanks for the review. I think it confirms the concerns about the narrowness of the path in places. Perhaps if they have small numbers it might not be a factor. Looking forward to having a crack at it but maybe in week 1 it will be pretty full to bursting.

The core team are apparently very keen for there to be not too many people showing up next week. They didn't really want any publication of their start date and they were hoping they could have soft launched to get a feel for what their core attendance was going to be. I think the important thing for them is going to be the marshall at the cone turn at Widewater will need to be letting people on the path know what's happening. There was a real reluctance by people out walking/jogging/cycling to move yesterday and there's no reason to think that general behaviour will change which is fair enough, it's a shared use path. But it could cause problems for the runners and it's going to hinder times. I don't think it'll be a course to chase a PB on because the first part is on the grass, which should split up the field a bit - but it's tough going on the legs before heading up a small ramp and onto the path. It'll be lovely on a nice day, horrific on a bad one!

Well done - I saw a good photo of you probably in second place behind one of our club runners - he ran 17:33 at the Prom last wekk do no disgrace coming in behind him.

The man is very quick - I think he might have been the guy [MENTION=15605]knocky1[/MENTION] acquired for the Weakest Link that first year, possibly not though. I wasn't in any real danger of being able to catch him, we were close in the first half mile which was run at 5:40ish pace but it wasn't sustainable for me and he extended away. I'd cycled over 7 miles at 16.5mph average to get there for the start which wasn't overly clever and I was hoping there wouldn't be anyone too strong in the race! In the end, second was the only target and I eased off and didn't do anything silly.

Who is up for Bevendean on saturday? Followed by an ample breakfast?! [MENTION=18183]big nuts[/MENTION] - are you still a go? If so, I'll prepare my legs this week for the hill and see if I can extend my winning streak there to 2...

 

[big nuts]

The core team are apparently very keen for there to be not too many people showing up next week. They didn't really want any publication of their start date and they were hoping they could have soft launched to get a feel for what their core attendance was going to be. I think the important thing for them is going to be the marshall at the cone turn at Widewater will need to be letting people on the path know what's happening. There was a real reluctance by people out walking/jogging/cycling to move yesterday and there's no reason to think that general behaviour will change which is fair enough, it's a shared use path. But it could cause problems for the runners and it's going to hinder times. I don't think it'll be a course to chase a PB on because the first part is on the grass, which should split up the field a bit - but it's tough going on the legs before heading up a small ramp and onto the path. It'll be lovely on a nice day, horrific on a bad one!



The man is very quick - I think he might have been the guy [MENTION=15605]knocky1[/MENTION] acquired for the Weakest Link that first year, possibly not though. I wasn't in any real danger of being able to catch him, we were close in the first half mile which was run at 5:40ish pace but it wasn't sustainable for me and he extended away. I'd cycled over 7 miles at 16.5mph average to get there for the start which wasn't overly clever and I was hoping there wouldn't be anyone too strong in the race! In the end, second was the only target and I eased off and didn't do anything silly.

Who is up for Bevendean on saturday? Followed by an ample breakfast?! [MENTION=18183]big nuts[/MENTION] - are you still a go? If so, I'll prepare my legs this week for the hill and see if I can extend my winning streak there to 2...

I'm in for a weekend Park Run so I'll try out Bevendean for the first time.

Had a nice run this evening after a fine performance and victory. 12 miles but cut through the woods at Ditching Road and ran through to Stanmer Park before making my way home through Lewes Road. I'll definitely try this route again.

 

[knocky1]

I aim to get out there and have a gentle gallop before I give The Bevvy Beakfast a try.

 

[Mr Blobby]

Morning all. As [MENTION=15605]knocky1[/MENTION] has already mentioned the highlight of my weekend was buying him a cup of tea! It was great to get a PB on Saturday morning, I was going to do Worthing as I hear that is a good PB course but got up a bit late so went to option 2 Hove Prom. Training has been going well and after a couple of weeks of training with the Worth Way Runners decided to see if I could push myself hard at a park run. A PB by 21 seconds I used knocky1 as my target in the sprint to the finish line as he breezed past me! Cheers for that, definitely dragged me to a quicker time.

Sunday I had my final long run planned as the Loch Ness marathon is 5 weeks away. Just about managed 20 miles, ran from Hove to Saltdean and then turned into the headwind. The wind had definitely picked up and it was a battle from mile 8.5 to mile 17 out past Hove Lagoon. Mile 20 is up hill to my Mums house and i leterally crawley up that to tick past 20 miles. The times was 3.31 @10.33 so really happy with that.

Going up the WSU steps was fun, but I floated down them a couple of hours later! That result rounded off the weekend rather nicely. I am getting a lift to Liverpool so will be tacking the hilly Tunbridge Wells park run.

 

[Guinness Boy]

Morning all. As [MENTION=15605]knocky1[/MENTION] has already mentioned the highlight of my weekend was buying him a cup of tea! It was great to get a PB on Saturday morning, I was going to do Worthing as I hear that is a good PB course but got up a bit late so went to option 2 Hove Prom. Training has been going well and after a couple of weeks of training with the Worth Way Runners decided to see if I could push myself hard at a park run. A PB by 21 seconds I used knocky1 as my target in the sprint to the finish line as he breezed past me! Cheers for that, definitely dragged me to a quicker time.

Sunday I had my final long run planned as the Loch Ness marathon is 5 weeks away. Just about managed 20 miles, ran from Hove to Saltdean and then turned into the headwind. The wind had definitely picked up and it was a battle from mile 8.5 to mile 17 out past Hove Lagoon. Mile 20 is up hill to my Mums house and i leterally crawley up that to tick past 20 miles. The times was 3.31 @10.33 so really happy with that.

Going up the WSU steps was fun, but I floated down them a couple of hours later! That result rounded off the weekend rather nicely. I am getting a lift to Liverpool so will be tacking the hilly Tunbridge Wells park run.

Great running. Not easy to get a parkrun PB one day and then do 20 miles in to the wind the next. You've given me a new target in the 5k table so hopefully we can keep pushing each other.

I've not been out for a week and then it was a crap 5k treadmill run. Been wanting to for a couple of days but jetlag and Delhi belly have had other ideas. I've no idea how [MENTION=27279]dazzer6666[/MENTION] stays marathon fit while travelling for work!

 

[dazzer6666]

Great running. Not easy to get a parkrun PB one day and then do 20 miles in to the wind the next. You've given me a new target in the 5k table so hopefully we can keep pushing each other.

I've not been out for a week and then it was a crap 5k treadmill run. Been wanting to for a couple of days but jetlag and Delhi belly have had other ideas. I've no idea how [MENTION=27279]dazzer6666[/MENTION] stays marathon fit while travelling for work!

I'd love to say there's a secret method, but it's simply very early starts and hotel treadmills (mostly - I'll get outside when I can but not in, say Bangalore)......boring but necessary...........try to do 4 days out of 5 when I'm away. Really difficult sometimes and the entertaining/social stuff doesn't help a lot either.................

Happy to share a couple of weeks of my 'typical' plan whilst away if it helps.......

 

[knocky1]

Great running. Not easy to get a parkrun PB one day and then do 20 miles in to the wind the next. You've given me a new target in the 5k table so hopefully we can keep pushing each other.

I've not been out for a week and then it was a crap 5k treadmill run. Been wanting to for a couple of days but jetlag and Delhi belly have had other ideas. I've no idea how [MENTION=27279]dazzer6666[/MENTION] stays marathon fit while travelling for work!

We're not all supermen like Dazzer. You've been working really well on your training and a week or two easy won't do any harm. Let me know if you want a pacer to leapfrog Mr Blobby.

Good luck with the Delhi Belly. Knocked me out for 2 weeks few years back.

 

[Mr Blobby]

Let me know if you want a pacer to leapfrog Mr Blobby.

I buy you a cup of tea and then you act like this ..............................

 

[knocky1]

I buy you a cup of tea and then you act like this ..............................

@GB bought me an extra pint after the Phoenix 2017! I'm easily bought.....

Best thing you two can do is once your Loch Ness marathon is out the way is have a race off. Both should get SBs and a PB for you.

 

[Guinness Boy]

@GB bought me an extra pint after the Phoenix 2017! I'm easily bought.....

Best thing you two can do is once your Loch Ness marathon is out the way is have a race off. Both should get SBs and a PB for you.

Sounds like a plan. Our 5k and 10 mile times are both almost identical. I'm sure we can push each other to even better.

 

[Guinness Boy]

We're not all supermen like Dazzer. You've been working really well on your training and a week or two easy won't do any harm. Let me know if you want a pacer to leapfrog Mr Blobby.

Good luck with the Delhi Belly. Knocked me out for 2 weeks few years back.

Without going in to TOO much detail my stomach was fine moving from my normal diet to curried veg and rice but it did not enjoy the transition back. Including Harvey's in the mix on Sunday was a bridge too far but, luckily, it's sorted itself out. I've had the other in my second stint in Chennai. Week and a half without food and that was on anti-biotics. Shame I wasn't running as it was the thinnest I've ever been.

Took my new found stomach confidence to town this morning and managed to get through 10 very rusty miles. Hopefully that's cracked any issues.

I'd love to say there's a secret method, but it's simply very early starts and hotel treadmills (mostly - I'll get outside when I can but not in, say Bangalore)......boring but necessary...........try to do 4 days out of 5 when I'm away. Really difficult sometimes and the entertaining/social stuff doesn't help a lot either.................

Happy to share a couple of weeks of my 'typical' plan whilst away if it helps.......

Cheers mate, yes that would be appreciated. I managed one treadmill run while I was away. One night we were in with the new boss till 7.30pm, another night we took the team out, another we went sightseeing. Then there's the bar. You know how it is.

Where I've really struggled both ways is jetlag though. I know you get business or first but I'm sure you've posted before that you've done parkrun straight after landing before. I can't even think for two days after a long haul flight, never mind run. Probably the biggest issue with Bangalore for me though was the pollution. Had a good old lung clear out this morning. Between breathing in the fumes over there and singing at the match on Sunday I had no voice at all on Sunday night and my throat felt like I'd been smoking 20 a day.

 

[dazzer6666]

Without going in to TOO much detail my stomach was fine moving from my normal diet to curried veg and rice but it did not enjoy the transition back. Including Harvey's in the mix on Sunday was a bridge too far but, luckily, it's sorted itself out. I've had the other in my second stint in Chennai. Week and a half without food and that was on anti-biotics. Shame I wasn't running as it was the thinnest I've ever been.

Took my new found stomach confidence to town this morning and managed to get through 10 very rusty miles. Hopefully that's cracked any issues.



Cheers mate, yes that would be appreciated. I managed one treadmill run while I was away. One night we were in with the new boss till 7.30pm, another night we took the team out, another we went sightseeing. Then there's the bar. You know how it is.

Where I've really struggled both ways is jetlag though. I know you get business or first but I'm sure you've posted before that you've done parkrun straight after landing before. I can't even think for two days after a long haul flight, never mind run. Probably the biggest issue with Bangalore for me though was the pollution. Had a good old lung clear out this morning. Between breathing in the fumes over there and singing at the match on Sunday I had no voice at all on Sunday night and my throat felt like I'd been smoking 20 a day.

I find running helps with jetlag.......always try to get even 30 mins in sometime during the first day (or following morning) if I can. Shakes the flight out and can help with sleeping, and whilst getting up a bit earlier to hit the treadmill feels grim at first, always end up feeling much better for it....and then of course there's the melatonin which helps enormously with sleeping without knocking me out completely. Brilliant stuff.

Here's a 'typical' two week 'confined to treadmill' plan (numbers immediately after the days are expected mileage for that session) :

Mon 8 5min warmup, 1,2,3,4,5,6,5,4,3,2,1 minutes hard w/ 2min recovery between all, 5min cooldown
Tue 4 35 mins easy - recovery effort with a few 20 sec pick ups to invigorate it - make this longer strides
Wed 6 Treadmill hills - set to 8% and jog slowly for 1 mile then 1 flat mile at a faster pace and repeat x 3
Thu 0 Rest
Fri 7 1 mile warm up then 8 x sets of 500m at 5km race pace with 300m between each one very easy. 1 mile cool down.
Sat 4 35 mins recovery - this is sandwiched between two HARD sessions so take it easy
Sun 6 HILLS: 7% grade - a .25 mile climb. 10 mins warm up on the flat. Then run the .25 mile climb (under 2:00 time) hard and walk 2 mins recovery. Do 10 of these with the aim that the last couple are the fastest, so don't start too fast. Then warm-down jog at end.
Mon 0 Rest
Tue 6 Reducing ladder speed session – can be done by estimated time for each distance on your lovely treadmill. 1600m-1200m-800m-600m-400m-200m with rests of 3 mins-2.5 mins-2 mins-1.5 mins-1.5 mins, gradually speeding up for the shorter distances. Start at 10k effort and move up to 800m effort or faster by the last rep so close on flat out. Warm up and cool down as always
Wed 5.5 50 mins easy - 50 mile effort no pick ups
Thu 10.5 LONG: Possible long run. Minimum of 90 mins easy.
Fri 0 Rest
Sat 11 LONG: 90 mins - 30 mins easy, 45 at MP (8:30 miling), 15 mins easy.
Sun 4.5 Easy 40 min recovery / low zone 2 effort.

 

[Guinness Boy]

I find running helps with jetlag.......always try to get even 30 mins in sometime during the first day (or following morning) if I can. Shakes the flight out and can help with sleeping, and whilst getting up a bit earlier to hit the treadmill feels grim at first, always end up feeling much better for it....and then of course there's the melatonin which helps enormously with sleeping without knocking me out completely. Brilliant stuff.

Here's a 'typical' two week 'confined to treadmill' plan (numbers immediately after the days are expected mileage for that session) :

Mon 8 5min warmup, 1,2,3,4,5,6,5,4,3,2,1 minutes hard w/ 2min recovery between all, 5min cooldown
Tue 4 35 mins easy - recovery effort with a few 20 sec pick ups to invigorate it - make this longer strides
Wed 6 Treadmill hills - set to 8% and jog slowly for 1 mile then 1 flat mile at a faster pace and repeat x 3
Thu 0 Rest
Fri 7 1 mile warm up then 8 x sets of 500m at 5km race pace with 300m between each one very easy. 1 mile cool down.
Sat 4 35 mins recovery - this is sandwiched between two HARD sessions so take it easy
Sun 6 HILLS: 7% grade - a .25 mile climb. 10 mins warm up on the flat. Then run the .25 mile climb (under 2:00 time) hard and walk 2 mins recovery. Do 10 of these with the aim that the last couple are the fastest, so don't start too fast. Then warm-down jog at end.
Mon 0 Rest
Tue 6 Reducing ladder speed session – can be done by estimated time for each distance on your lovely treadmill. 1600m-1200m-800m-600m-400m-200m with rests of 3 mins-2.5 mins-2 mins-1.5 mins-1.5 mins, gradually speeding up for the shorter distances. Start at 10k effort and move up to 800m effort or faster by the last rep so close on flat out. Warm up and cool down as always
Wed 5.5 50 mins easy - 50 mile effort no pick ups
Thu 10.5 LONG: Possible long run. Minimum of 90 mins easy.
Fri 0 Rest
Sat 11 LONG: 90 mins - 30 mins easy, 45 at MP (8:30 miling), 15 mins easy.
Sun 4.5 Easy 40 min recovery / low zone 2 effort.

Cheers, much appreciated. I'm back to Bangalore in Feb or March for a week which will be right in the hardest part of marathon training so that really helps. I'm going to cut and paste that in to Word and save it in a training folder. Most of the rest of my travel will be to Lytham or Birmingham which are easy to road /beach / canal run in, with a possible few days in Stockholm which will definitely need the treddy!