Official Running Thread

[Artie Fufkin]

At the moment I'm comfortably able to hit the mileage and I've been able to ramp up the pace at parkrun without doing any speedwork in the week, I am going out for some KM sprints later on though.

I've got you on Strava now, so don't be overly surprised if you start seeing your sessions being replicated in my feed.



I think that's the key - I've always been reliant on a friend of mine to guide my training plans and although my current plan is largely based on the sessions I've done previously, I also know what works for me now and I've seen how other people on Strava structure sessions and I've taken what I think looks best, and ignoring the things which look like carnage. There's a young lady on there who is running a session every single day, inevitably she then blows up with injuries or "underperformance" on event days... I will NOT be following that dreadful overtraining plan.

Very sensible Ninja! Always good to moderate and be flexible with any training plan and definitely best to avoid the "Terrible Too's" - Too Much, Too Soon, Too Hard, Too Often, Too Little Rest.

Simply put, running injuries occur through biomechanical imbalances - not enough strength to support the activity an athlete has engaged in.

 

[knocky1]

Did you go for the Nike Vaporfly 4%'s or Hoka Carbon X's Gaffer?

It looks like World Athletics have ended up deciding not to ban the current iterations of the Nike Vaporfly (4% / NEXT% / Alphafly) or similar carbon fibre plate shoes from other brands in elite competition. https://www.theguardian.com/sport/2020/jan/28/controversial-nike-vaporflys-escape-ban

Surprise, surprise, Nike's $$$ ruled World Athletics.

The Hoka Carbon X had sold out in UK9 everywhere, the 4% weren't available cheap in that size and so I have the Next%. 6 weeks not drinking will more than pay for them.
I am 100% certain I will not be getting any PBs wearing them..........

 

[Ninja Elephant]

I found myself plodding around the Level at lunch time - pretty poorly paced session from me though. I think my KM/mile efforts would really benefit from being with other people because either I'm not pushing myself enough or I'm not able to replicate the same intensity I can for a parkrun. I was targeting 3:45 per KM, which is down on my flatout pace, but wasn't able to pace myself correctly for any of them. It wasn't a particularly good session, but it's in the bag now and I can move on. Maybe I had an eye on the big one on sunday!

 

[big nuts]

I found myself plodding around the Level at lunch time - pretty poorly paced session from me though. I think my KM/mile efforts would really benefit from being with other people because either I'm not pushing myself enough or I'm not able to replicate the same intensity I can for a parkrun. I was targeting 3:45 per KM, which is down on my flatout pace, but wasn't able to pace myself correctly for any of them. It wasn't a particularly good session, but it's in the bag now and I can move on. Maybe I had an eye on the big one on sunday!

I had no such problem tonight as I joined up with Phoenix for my second ever track session with them. It’s a good standard as you’d expect and I was typically 6-10th most reps out of about 30.

After the 20 miler Sunday I found it really hard work and my legs are even deader than before.

The session was 3X800 (90 secs rest) 3X600 (60 secs rest) 2X400 (60 secs rest)

Set a half mile PB according to Strava for one of the 800 reps 2:34 so no Peter Elliott but something to build on.

All roads lead to Bedgebury now for the 10 mile race there. Forecast looking mild but soggy so trail shoes it is.

 

[Simgull]

I had no such problem tonight as I joined up with Phoenix for my second ever track session with them. It’s a good standard as you’d expect and I was typically 6-10th most reps out of about 30.

After the 20 miler Sunday I found it really hard work and my legs are even deader than before.

The session was 3X800 (90 secs rest) 3X600 (60 secs rest) 2X400 (60 secs rest)

Set a half mile PB according to Strava for one of the 800 reps 2:34 so no Peter Elliott but something to build on.

All roads lead to Bedgebury now for the 10 mile race there. Forecast looking mild but soggy so trail shoes it is.

How off roady is it? I’m thinking full trail shoes rather than hybrids?

 

[big nuts]

How off roady is it? I’m thinking full trail shoes rather than hybrids?

90% road/path but there will be two sections that will be very boggy. Hybrids would be perfect.

 

[knocky1]

It will have to be road shoes for me. Salomon Speedcross studs are too big for 9 miles of path. Can’t justify buying a 7th pair for current use.

Good 800m [MENTION=18183]big nuts[/MENTION] but need to improve to beat my 1973 PB.

 

[knocky1]

[MENTION=566]Bad Ash[/MENTION] joins the table for 2020 and has put himself in line for a Weakest Link Relay debut.

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
Artie Fufkin	17:30	16:55	72.97%	35:47		1:17:00	2:44:37
Ninja Elephant	17:49	17:49	72.63%	37:33	1:07:57	1:27:43	3:10:49
Big Nuts	18:36	18:25	73.39%	38:10	1:05:38	1:27:42	3:15:59
Fitzcarraldo	19:33	19:33	66.07%
Mr Banana	19:48	19:28	66.58%
Bad Ash	20:46	19:40	65.25%	43:27		1:35:00	3:43:03
P's Harmonica	20:54	20:10	71.69%	43:03		1:33:56	3:27:19
Simgull	21:35	20:21	70.04%	42:45	1:11:46	1:38:14	3:44:28
Guinness Boy	22:35	22:04	64.28%	46:50	01:21:06	1:49:06	4:00:06
Mr Blobby	23:38	23:17	62.91%	48:54	1:20:05	1:47:44	4:13:22
chaileyjem	25:11	25:11	60.03%			1:43:42
Badger		18:05	%	38:04		1:22:57	2:56:33
Blue&WhiteSea		17:05	%	36:53	1:00:09	1:22:39
Curious Orange	[/td] [td]18:36	%	37:59		1:24:23.9	3:29:23
St Leonard's		19.44	%			1:34:35
Biffy Boy		19.55	%	41:31		1:33:17	3:18:39
Dazzer		19.57	%			1:36	3:43:
jimmygull		20:50		49:19			4:04:32
Knocky		17:45	%	39:52		1:34:00	3:50:49
Ben Eltons Bro		21:12	%	44:48		1:39:26	3:33:28
seagull-si		21.29	%			1:43:42
CompleteBadger		19:37	%	41:25	1:17:11	1:30:58	3:29:52
GNT		20:20	%	40:31	1:19:12	1:31:18	4:19:55
Soistes		21:51	%	46:14		1:43:12	3:51:33
lostinlondon		22:00	%	44.13
Greg Bobkin		20:54	%	42:	1:13:	1:39:00	3:57:37
Nathan		22:36	%	46:58		1:47:20	4:06:25
sjamesb3466		22:58	%	47:14	1:21:12	2:02:06
Bob!		22:41	%	45.39	1:16:42	1:44:21	3:53:35
HerrTubthumper		19:03				1:36:10	3:05:34
Notters		25:44	%
JoePrecious		19:44		46:19	1:24:08	1:38:13	4:04:30
Jonny Rainbow				41:43	1:12:40		3:24:38
Shippers						1:43:42

tr]
[td]Anchorman [/td]
[td]22:31 [/td]
[td]21:34 [/td]
[td]71.21% [/td]
[td]46.25 [/td]
[td] [/td]
[td]1:41:38 [/td]
[td] 3:55:00 [/td]
[/tr]

[

 

[chaileyjem]

Hi [MENTION=15605]knocky1[/MENTION] - i'm getting a bit speedier . Did a 24.11 5K PB yesterday round a lovely sun going down late afternoon up at Regents Park.
PS: My HM figs are actually not as impressive as the table. I've only ran the distance once - but pleased I dipped under 2 hours on sunday on a pretty hllly course round the villages of Chailey, Newick, Spithurst and Barcombe. 1.59.15.

And a week or so ago i did a 10K PB - again up and down the tough mid Sussex hills of 52.29.

Training for the Brighton half and hoping for 1.55 - 2 hours or thereabouts.

Given that only last April - i could just about finish a 5K without stopping and my first parkruns were 34 mins or so then its amazing how you can push yourselves and improve.

PPS: Great table. thanks for keeping it updated.

 

[Artie Fufkin]

Surprise, surprise, Nike's $$$ ruled World Athletics.

The Hoka Carbon X had sold out in UK9 everywhere, the 4% weren't available cheap in that size and so I have the Next%. 6 weeks not drinking will more than pay for them.
I am 100% certain I will not be getting any PBs wearing them..........

You're going to fly with the NEXT%'s Gaffer!

 

[knocky1]

Hi [MENTION=15605]knocky1[/MENTION] - i'm getting a bit speedier . Did a 24.11 5K PB yesterday round a lovely sun going down late afternoon up at Regents Park.
PS: My HM figs are actually not as impressive as the table. I've only ran the distance once - but pleased I dipped under 2 hours on sunday on a pretty hllly course round the villages of Chailey, Newick, Spithurst and Barcombe. 1.59.15.

And a week or so ago i did a 10K PB - again up and down the tough mid Sussex hills of 52.29.

Training for the Brighton half and hoping for 1.55 - 2 hours or thereabouts.

Given that only last April - i could just about finish a 5K without stopping and my first parkruns were 34 mins or so then its amazing how you can push yourselves and improve.

PPS: Great table. thanks for keeping it updated.

Excellent work Jem and excellent times. Sorry to say that the table only accepts times taken under official race conditions. The good news is that you now are pencilled in for the NSC teams Weakest Link Relay in June.

 

[knocky1]

You're going to fly with the NEXT%'s Gaffer!

I just hope I can keep up with them!

 

[Artie Fufkin]

I found myself plodding around the Level at lunch time - pretty poorly paced session from me though. I think my KM/mile efforts would really benefit from being with other people because either I'm not pushing myself enough or I'm not able to replicate the same intensity I can for a parkrun. I was targeting 3:45 per KM, which is down on my flatout pace, but wasn't able to pace myself correctly for any of them. It wasn't a particularly good session, but it's in the bag now and I can move on. Maybe I had an eye on the big one on sunday!

Bank the work out and move on is a great approach Ninja!

I think running workouts as part of group with some at a similar level benefits for sure. Most of my midweek interval sessions are with a small group and it's great to have someone to help keep me in check, on pace or hold on to. When I do sessions on my own I do find it more difficult to hit even splits.

 

[Artie Fufkin]

I had no such problem tonight as I joined up with Phoenix for my second ever track session with them. It’s a good standard as you’d expect and I was typically 6-10th most reps out of about 30.

After the 20 miler Sunday I found it really hard work and my legs are even deader than before.

The session was 3X800 (90 secs rest) 3X600 (60 secs rest) 2X400 (60 secs rest)

Set a half mile PB according to Strava for one of the 800 reps 2:34 so no Peter Elliott but something to build on.

All roads lead to Bedgebury now for the 10 mile race there. Forecast looking mild but soggy so trail shoes it is.

Nice work at the track session! That's a pretty big work out. Great to have a good group to help push the levels.

 

[Greg Bobkin]

Excellent work Jem and excellent times. Sorry to say that the table only accepts times taken under official race conditions. The good news is that you now are pencilled in for the NSC teams Weakest Link Relay in June.

As well as times from parkrun. Which is very much NOT a race, of course...

 

[knocky1]

As well as times from parkrun. Which is very much NOT a race, of course...

OK.

 

[Mr Banana]

I had no such problem tonight as I joined up with Phoenix for my second ever track session with them. It’s a good standard as you’d expect and I was typically 6-10th most reps out of about 30.

After the 20 miler Sunday I found it really hard work and my legs are even deader than before.

The session was 3X800 (90 secs rest) 3X600 (60 secs rest) 2X400 (60 secs rest)

Set a half mile PB according to Strava for one of the 800 reps 2:34 so no Peter Elliott but something to build on.

All roads lead to Bedgebury now for the 10 mile race there. Forecast looking mild but soggy so trail shoes it is.

Love that session. They used to do a mile at the end of it. Could eat 10,000 calories for the next two days and still feel hungry. Mind you I were about 22

 

[Bozza]

Don't want to tempt fate too much by announcing myself back in the game, but I've been out four times this week.

Three of the runs have been on the same six-mile loop and I've gradually increased the pace, going from an average of 8:48/mile on Monday, 8:10/mile on Tuesday and then today I completed the run averaging 7:38/mile. That included just jogging mile 4 so I could just take time to focus on how things felt.

Somewhat unexpectedly, I've just noticed that Strava reckons today's run also included my second fastest 5km, which probably means If I'd just run 5km today, and ran flat out, I'd have set a new 5km PB.

 

[Guinness Boy]

I managed a 13 hour mile "last night" acording to Strava.

Or, rather, my Garmin got charged yesterday and decided to set itself back a day. I only noticed this when I downloaded this morning's run and found Strava had named it "Evening run" and that all my segment splits were wrong (I had noticed during the run it was out of step with my known mile markers). The 13 hour mark was obviously ended when the GPS kicked in and the watch reset itself to the correct date and time.

While this sort of techno fail can be laughed off in training it had better not ****ing happen in a race!!

 

[Ninja Elephant]

I managed a 13 hour mile "last night" acording to Strava.

Or, rather, my Garmin got charged yesterday and decided to set itself back a day. I only noticed this when I downloaded this morning's run and found Strava had named it "Evening run" and that all my segment splits were wrong (I had noticed during the run it was out of step with my known mile markers). The 13 hour mark was obviously ended when the GPS kicked in and the watch reset itself to the correct date and time.

While this sort of techno fail can be laughed off in training it had better not ****ing happen in a race!!

Are you sure you didn't just have a quick nap en route?

I stepped out for a little 70 minute run at lunch time today. It wasn't my intention, but I've had a relaxed week of training. My bike is suffering from being quite unreliable currently and my car needed to go in for the MOT. I couldn't run at lunch time yesterday, awaiting the dreaded call, and was on calls at work until 7pm before going to play darts. I've only run a couple of times this week but felt fit and fresh today, hopefully I'll behave myself at whatever parkrun I show up at tomorrow, in preparation for the big one on sunday!