Official Running Thread

[knocky1]

Afternoon all

Is anyone running Worthing Half Marathon this Sunday?

I've just signed up as part of my training for Edinburgh Marathon in just under six weeks time. After 18 months out injured (mainly very stubborn plantar fasciitis) I'm feeling pretty strong and hoping to go under 4 hours for the marathon, which'll be a big improvement on my 04:34:24 at Beachy Head in 2019.

[MENTION=15605]knocky1[/MENTION] I'd love to be on the chart if you can make space for me, not least because it'll be an extra incentive to get some PBs...

You're officially in the table now with the tough Beachy Head marathon time. See table few posts back.

Good luck at Worthing and Edinburgh. Keep us posted on times and race reviews.

 

[Deleted member 2719]

From my experience having done it myself 3 or 4 times, sometimes it's the only way to fit in a run/parkrun but the "look at me" can be a bit of a motivation too!

Whoo look at you.

 

[Perry's Tracksuit Bottoms]

You're officially in the table now with the tough Beachy Head marathon time. See table few posts back.

Good luck at Worthing and Edinburgh. Keep us posted on times and race reviews.

Thanks!

I'll also report back on the second race of the day on Sunday - from the finish line to the Amex (hopefully via Lewes) with no trains running from Worthing!

 

[Notters]

So... strength training - anyone got any advice?

I've never done any, except for a few chin ups.
Should I? Will I see the benefits?

I ask as a set of 20kg dumbbells are currently on offer at Argos at £30 which seems a bit of a bargain.

 

[knocky1]

So... strength training - anyone got any advice?

I've never done any, except for a few chin ups.
Should I? Will I see the benefits?

I ask as a set of 20kg dumbbells are currently on offer at Argos at £30 which seems a bit of a bargain.

I've got their 5kg https://www.argos.co.uk/product/5418219?clickSR=slp:term:5kg dumbell:1:62:1 but only for arms shoulders and core. Yet to do lunges and squats with them.
Got 3kg ones from decathlon for the campervan to use whilst waiting for the kettle to boil. Just need to do more reps. and she can use them too.
Otherwise I find doing press ups good for the soft belly.

 

[timbha]

So... strength training - anyone got any advice?

I've never done any, except for a few chin ups.
Should I? Will I see the benefits?

I ask as a set of 20kg dumbbells are currently on offer at Argos at £30 which seems a bit of a bargain.

Depends what you are training to achieve but to improve your running lots of reps with light weights is the trick. Reps with light weights (eg 5-7 kg per arm, etc) together with lots of stretching and 3 or 4 mixed CV sessions pw should do the trick.

From someone who doesn’t do this, knows why he doesn’t improve yet can’t break the habit of just long runs!

 

[Notters]

I've got their 5kg https://www.argos.co.uk/product/5418219?clickSR=slp:term:5kg dumbell:1:62:1 but only for arms shoulders and core. Yet to do lunges and squats with them.
Got 3kg ones from decathlon for the campervan to use whilst waiting for the kettle to boil. Just need to do more reps. and she can use them too.
Otherwise I find doing press ups good for the soft belly.

Depends what you are training to achieve but to improve your running lots of reps with light weights is the trick. Reps with light weights (eg 5-7 kg per arm, etc) together with lots of stretching and 3 or 4 mixed CV sessions pw should do the trick.

From someone who doesn’t do this, knows why he doesn’t improve yet can’t break the habit of just long runs!

Thank you both, was looking at these, seem quite bargainous:

https://www.argos.co.uk/product/6202431?clickSR=slp:term:dumbbell:1:35:1

 

[Deleted member 2719]

After a few niggly injuries and other running disruptions, I had a faster than expected 6k this morning.


If I can get a few runs under my belt, I might just beat my January 2020 5k PB.

#hardworkahead

Balls-out....................fully out


Beat my fastest 6k, I thought I might be on the downslope for PB's, but it appears not.

After turning another year older recently, I am very happy with that.


5k up next after some careful body management


I have to say the biggest thing I noticed was my laser focus, in that I was going to achieve that this morning no matter what.


Does anyone know if you can change the personal goals in Garmin, as it does not have 6k in there

 

[Perry's Tracksuit Bottoms]

Worthing Half Marathon yesterday - a beautiful morning for a run along the seafront, though I don’t actually remember noticing the sea at all despite the fact that I always make a point of running by it whenever I can. The winds that had threatened were not too much of a problem, but I think the heat was getting the better of some runners by the end - this was a course with literally no shade.

The race seemed fairly well organised apart from the fact that the starting pen was way too small, we couldn’t hear the tannoy from just a few metres back and the pacer I was hoping to follow apparently turned up late (I never knew, because I managed to stay ahead of them!).

I quite enjoyed the route - usually my runs are pretty hilly so it was nice to be able to maintain a totally steady pace on a pan flat course. I didn’t think I’d get on with doing laps, but it was actually good to know exactly what was left to do by the halfway point.

I felt strong and actually sped up towards the end, but I’m feeling pretty sore this morning and hoping I haven’t gone so hard that I ruin my marathon prep.

I was hoping for sub 1.50 so I’m very happy with my chip time of 1:46:37, some 6 minutes shaved off my (Garmin) PB.

Topped it off with a brisk 1.5 mile walk to catch a train to Falmer (thanks to B&H buses for the Sunday service) and we arrived literally seconds before kick off - we were barely in our seats when the first goal went in. We thought we were going to trounce them.

 

[knocky1]

Worthing Half Marathon yesterday - a beautiful morning for a run along the seafront, though I don’t actually remember noticing the sea at all despite the fact that I always make a point of running by it whenever I can. The winds that had threatened were not too much of a problem, but I think the heat was getting the better of some runners by the end - this was a course with literally no shade.

The race seemed fairly well organised apart from the fact that the starting pen was way too small, we couldn’t hear the tannoy from just a few metres back and the pacer I was hoping to follow apparently turned up late (I never knew, because I managed to stay ahead of them!).

I quite enjoyed the route - usually my runs are pretty hilly so it was nice to be able to maintain a totally steady pace on a pan flat course. I didn’t think I’d get on with doing laps, but it was actually good to know exactly what was left to do by the halfway point.

I felt strong and actually sped up towards the end, but I’m feeling pretty sore this morning and hoping I haven’t gone so hard that I ruin my marathon prep.

I was hoping for sub 1.50 so I’m very happy with my chip time of 1:46:37, some 6 minutes shaved off my (Garmin) PB.

Topped it off with a brisk 1.5 mile walk to catch a train to Falmer (thanks to B&H buses for the Sunday service) and we arrived literally seconds before kick off - we were barely in our seats when the first goal went in. We thought we were going to trounce them.

Good run report and well done on easily beating your target. I've been able to edit in the time on the previous table.

I'm suffering massively from hayfever this last week and cycled over to Lancing for Parkrun on Saturday to try and stay away from trees. Was my worst judged 5K of all time. Running the first half into the easterly got me so knackered I had nothing left for the wind assisted second half. My first 5K where I couldn't breathe and felt like stopping at 4K.
90 seconds down on the week before partly due to no magic shoes this week, partly misjudging the pace into the wind and partly this burning hayfever.
Onwards and downwards.

 

[Perry's Tracksuit Bottoms]

Good run report and well done on easily beating your target. I've been able to edit in the time on the previous table.

I'm suffering massively from hayfever this last week and cycled over to Lancing for Parkrun on Saturday to try and stay away from trees. Was my worst judged 5K of all time. Running the first half into the easterly got me so knackered I had nothing left for the wind assisted second half. My first 5K where I couldn't breathe and felt like stopping at 4K.
90 seconds down on the week before partly due to no magic shoes this week, partly misjudging the pace into the wind and partly this burning hayfever.
Onwards and downwards.

Eugh, I feel your pain. It hasn't hit me yet but it's just a matter of time...

 

[Garry Nelson's teacher]

Good run report and well done on easily beating your target. I've been able to edit in the time on the previous table.

I'm suffering massively from hayfever this last week and cycled over to Lancing for Parkrun on Saturday to try and stay away from trees. Was my worst judged 5K of all time. Running the first half into the easterly got me so knackered I had nothing left for the wind assisted second half. My first 5K where I couldn't breathe and felt like stopping at 4K.
90 seconds down on the week before partly due to no magic shoes this week, partly misjudging the pace into the wind and partly this burning hayfever.
Onwards and downwards.

If it makes your feel a micro-tad better, I think Lancing is a bit long.

As for me, the hamstring is getting better with the occasional warning sign. I'm not sure if this is wise, but as it seems to be no problem on hills (shorter stride?) I ran up and down the Steyning Bostal the other day - no problems. It also doesn't mind cycling, so I managed a 30 mile plus yesterday. Will test it on Saturday, but maybe just to pace Mrs JB.

 

[Garry Nelson's teacher]

Right a bit of leap frogging for myself and [MENTION=137]Blue&WhiteSea[/MENTION] in the table and a fine 10k by [MENTION=566]Bad Ash[/MENTION]
I have guessed that [MENTION=566]Bad Ash[/MENTION] is 41 and that his AG for the 10k 37:43 is 75.89% Could you let me know Bad Ash as the AG is from any 2022 race and not just Parkrun. It will leapfrog you up the table.
I just need [MENTION=33116]Garry Nelson's teacher[/MENTION] to tell me which Howard Grubb calculator I use as I've forgotten. 2010 version is near enough right.....

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
GNT	20:38	20:20	82.79%	40:31	1:19:12	1:31:18	4:19:55
Artie Fufkin	18:12	16:55	77.29%	35:47		1:15:58	2:42:07
CoolTed		17:18	75.27%	36:10	59:55	1:20:39	3:01:52
Bad Ash	18:21	18:21	74.93%	37:43		1:35:00	3:39:23
Knocky	21:48	17:45	74.85%	39:52		1:34:00	3:50:49
Blue&WhiteSea	18:20	17:05	73.91%	36:53	1:00:09	1:20:40	2:55:02
Simgull	20:51	20:21	73.7%	42:45	1:11:46	1:38:14	3:44:28
St Leonard's	18:21	18:21	73.30%			1:34:35
Soistes	23:14	21:51	72.88%	46:14		1:43:12	3:51:33
Curious Orange	21:01	18:36	67.96%	37:59		1:24:23.9	3:29:23
Bob!	24:22	22:41	67.6%	45.39	1:16:42	1:44:21	3:53:35
Greg Bobkin	22:52	20:54	61.08%	46:57	1:18:01	1:39:00	3:57:37
Notters	22:13	22:13	60.54%
Big Nuts		18:00		38:10	1:05:38	1:24:23	3:10:23
Badger		18:05		37:41		1:22:57	2:56:33
HerrTubthumper		19:03				1:36:10	3:05:34
Ben Eltons Bro		20:33		43:03		1:32:31	3:28:03
Anchorman		21:34		46.25		1:41:38	3:55:00
Guinness Boy		22:04		46:50	01:21:06	1:45.30	4:00:06
snowflake			%	44:16	1:14:03
ForestRow						1:22:20
Ninja Elephant		17:37	%	37:33	1:07:57	1:27:43	3:10:49
Fitzcarraldo		19:33	%
Mr Banana		19:28	%
P's Harmonica		20:10	%	43:03		1:33:56	3:27:19
Left Back		21:02	%	45:47		1:42:01
Mr Blobby		23:05	%	48:54	1:20:05	1:47:44	4:13:22
CompleteBadger		19:37	%	41:25	1:17:11	1:30:58	3:29:52
chaileyjem		24:45	%	54:47		1:54:30
DFreemansPerm		28:46
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
seagull-si		21.29	%			1:43:42
lostinlondon		22:00	%	44.13
Nathan		22:36	%	46:58		1:44:54	4:06:25
sjamesb3466		22:58	%	47:14	1:21:12	1:48:49
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

Apologies for slow reply. It's an interesting question (to which I can't give a very convincing reply). Of course with Parkuns (which these days constitute 99% of my 'races') it's a straightforward matter. For other 'official' events I'd just use 'Power of !0' which I thoroughly recommend, although I've got no clue as to whose record gets on there and whose doesn't. But here's the thing - for any given Parkrun the AG values from Parkrun and PoT are not identical. In short PoT age grade calculations are lower than Parkrun's.(I can't be the only one who has noticed this?)

So this raises the question of which (2) calculators they are using - and 'which is the 'official' on (or maybe there's others out there?) And that's actually 2 questions I can't answer convincingly - although the 'currency' for our table is, for 5k, almost always going to be the Parkrun one (esp as it is more flattering).

If I do ever use Grubb (and not done so for a while) I think it is indeed the 2010 one.

 

[Deleted member 2719]

Ka,ka,ka,ka,ka......................................BOOM


More PBs fell today, so pleased full on smashing my 1k, 1m and 5k.


WTF is going on!

How much more is left in the tank of this old fecker

Slight side effects, nose bleed and so close to removing my breakfast.

Is this the limit guys? or just the norm

 

[Garry Nelson's teacher]

Ka,ka,ka,ka,ka......................................BOOM


More PBs fell today, so pleased full on smashing my 1k, 1m and 5k.


WTF is going on!

How much more is left in the tank of this old fecker

Slight side effects, nose bleed and so close to removing my breakfast.

Is this the limit guys? or just the norm

Impressive stuff. You are becoming the thread's version of Sergey Bubka, the pole vaulter, who broke the world record (which was almost always his own) 35 times.

It certainly isn't 'the norm' as very few around here (esp fellow old feckers) run faster than they did when they were younger and usually pick up injuries in the attempt.

But perhaps it's you who should be giving the rest of us some advice? And some context: were the 3 PBs achieved in the course of a single run (possible but unlikely). By how much did you improve your PB? What are your new PBs? How much of an old fecker are you? And lastly...............

...........can I have a pint of what you've been drinking, please?

Best wishes, intrigued old git.

 

[knocky1]

Impressive stuff. You are becoming the thread's version of Sergey Bubka, the pole vaulter, who broke the world record (which was almost always his own) 35 times.

It certainly isn't 'the norm' as very few around here (esp fellow old feckers) run faster than they did when they were younger and usually pick up injuries in the attempt.

But perhaps it's you who should be giving the rest of us some advice? And some context: were the 3 PBs achieved in the course of a single run (possible but unlikely). By how much did you improve your PB? What are your new PBs? How much of an old fecker are you? And lastly...............

...........can I have a pint of what you've been drinking, please?

Best wishes, intrigued old git.

On a serious note Arena's John Orden ran a 3:21:17 marathon PB at Boston this month. Not bad for a 65+ old git. He then ran a 5:59 mile on return at Withdean.
Still looking forward to you beating him at a 5K.

 

[Deleted member 2719]

Impressive stuff. You are becoming the thread's version of Sergey Bubka, the pole vaulter, who broke the world record (which was almost always his own) 35 times.

It certainly isn't 'the norm' as very few around here (esp fellow old feckers) run faster than they did when they were younger and usually pick up injuries in the attempt.

But perhaps it's you who should be giving the rest of us some advice? And some context: were the 3 PBs achieved in the course of a single run (possible but unlikely). By how much did you improve your PB? What are your new PBs? How much of an old fecker are you? And lastly...............

...........can I have a pint of what you've been drinking, please?

Best wishes, intrigued old git.

I wish I could give running advice, but not sure I will have too much to give here.

I have not said much regarding times as I am very much off the pace of you pros.

Yes, the 1k, 1 mile and 5k all flashed up in Garmin connect in the one run I did today.

I am 58 and started running at 54, just for fitness and the odd PR.
Time wise I had been sitting around 28 mins for two years with the odd sub 27. My previous Pb until today was 25:54, but my next best was 26:20 and 26:40. So a place I had not been much.
Today's PB smashed the fastest and I did 25:13, how on earth I got another 41secs what seemed fast, I can't put my finger on it exactly.
My Pbs are:
1k:4:24
1mile:7:29
5k: 25:13

I suppose I should attempt the 1k and 1 mile as separate entities!



I would suggest mindset was the biggest contributor I was laser-focused in the 6k record a few days before and also for today's records.

Prior to that I have backed off of higher sats food, to reduce body fat, I only run 450-500k a year, 5 or 6k runs as I was really built more like a sprinter(old).
I have also been running mainly 6ks of recent as I was behind my distance target, due to plantar fasciitis and the oldd lower back injury.
I ran the first 7 mins in the green heart rate zone next 12 mins in amber with the last 5mins in the red zone.
My mindset was to be on target or above at 3k and keep those legs and lungs going lile feck for the last 2k.
Also I have a very dear friend in pain at the moment and was looking to experience pain myself in empathy for him.

Not sure if I have any other reason for such a dramatic change in improvement, if I think of any I will post them, but I fear most or what I have said will be of little help to most of you top runners.

Avg running cadence was 178, not sure how much pace I can find, but I will do several rest runs to see if I can get a sub 25.

 

[Garry Nelson's teacher]

I wish I could give running advice, but not sure I will have too much to give here.

I have not said much regarding times as I am very much off the pace of you pros.

Yes, the 1k, 1 mile and 5k all flashed up in Garmin connect in the one run I did today.

I am 58 and started running at 54, just for fitness and the odd PR.
Time wise I had been sitting around 28 mins for two years with the odd sub 27. My previous Pb until today was 25:54, but my next best was 26:20 and 26:40. So a place I had not been much.
Today's PB smashed the fastest and I did 25:13, how on earth I got another 41secs what seemed fast, I can't put my finger on it exactly.
My Pbs are:
1k:4:24
1mile:7:29
5k: 25:13

I suppose I should attempt the 1k and 1 mile as separate entities!



I would suggest mindset was the biggest contributor I was laser-focused in the 6k record a few days before and also for today's records.

Prior to that I have backed off of higher sats food, to reduce body fat, I only run 450-500k a year, 5 or 6k runs as I was really built more like a sprinter(old).
I have also been running mainly 6ks of recent as I was behind my distance target, due to plantar fasciitis and the oldd lower back injury.
I ran the first 7 mins in the green heart rate zone next 12 mins in amber with the last 5mins in the red zone.
My mindset was to be on target or above at 3k and keep those legs and lungs going lile feck for the last 2k.
Also I have a very dear friend in pain at the moment and was looking to experience pain myself in empathy for him.

Not sure if I have any other reason for such a dramatic change in improvement, if I think of any I will post them, but I fear most or what I have said will be of little help to most of you top runners.

Avg running cadence was 178, not sure how much pace I can find, but I will do several rest runs to see if I can get a sub 25.

Thanks for the detail and I'm sorry to hear about your friend.

That's a very respectable set of results. If you wanted to push on further you might think about investing in a pair of fancy-dan trainers. Also maybe consider doing some longer runs and then also some fast intervals (e.g 500 metres reps with a 2 minute rests). Also If you trust your body, find some hills to run up.
It's good to improve as you get older and remain motivated. You will plateau at some point and this is when you'll really need to review your training.
And, above all, don't get crocked: sub 25 is waiting to be collected!

 

[knocky1]

I wish I could give running advice, but not sure I will have too much to give here.

I have not said much regarding times as I am very much off the pace of you pros.

Yes, the 1k, 1 mile and 5k all flashed up in Garmin connect in the one run I did today.

I am 58 and started running at 54, just for fitness and the odd PR.
Time wise I had been sitting around 28 mins for two years with the odd sub 27. My previous Pb until today was 25:54, but my next best was 26:20 and 26:40. So a place I had not been much.
Today's PB smashed the fastest and I did 25:13, how on earth I got another 41secs what seemed fast, I can't put my finger on it exactly.
My Pbs are:
1k:4:24
1mile:7:29
5k: 25:13

I suppose I should attempt the 1k and 1 mile as separate entities!



I would suggest mindset was the biggest contributor I was laser-focused in the 6k record a few days before and also for today's records.

Prior to that I have backed off of higher sats food, to reduce body fat, I only run 450-500k a year, 5 or 6k runs as I was really built more like a sprinter(old).
I have also been running mainly 6ks of recent as I was behind my distance target, due to plantar fasciitis and the oldd lower back injury.
I ran the first 7 mins in the green heart rate zone next 12 mins in amber with the last 5mins in the red zone.
My mindset was to be on target or above at 3k and keep those legs and lungs going lile feck for the last 2k.
Also I have a very dear friend in pain at the moment and was looking to experience pain myself in empathy for him.

Not sure if I have any other reason for such a dramatic change in improvement, if I think of any I will post them, but I fear most or what I have said will be of little help to most of you top runners.

Avg running cadence was 178, not sure how much pace I can find, but I will do several rest runs to see if I can get a sub 25.

Well done mate. Good * running.

 

[Garry Nelson's teacher]

On a serious note Arena's John Orden ran a 3:21:17 marathon PB at Boston this month. Not bad for a 65+ old git. He then ran a 5:59 mile on return at Withdean.
Still looking forward to you beating him at a 5K.

Mr Orden has already clocked a 20.01 this year and his 83.01% AG has eaten my best for breakfast. As it should be for someone who did that amazing time at Boston.
He can bloody well stay in Brighton!