Official Running Thread

[Badger]

That is epic mate! Well done and congrats!

Thank you.

They updated the results today. They'd originally put a few teams in the wrong categories. After the adjustments it's turned out we actually WON the mixed category! I could not be happier and prouder of the whole team. I don't think there's any extra prizes, but our team is planning a big celebration.

 

[Artie Fufkin]

Thank you.

They updated the results today. They'd originally put a few teams in the wrong categories. After the adjustments it's turned out we actually WON the mixed category! I could not be happier and prouder of the whole team. I don't think there's any extra prizes, but our team is planning a big celebration.

Fantastic mate! That's awesome!

 

[BenElton'sBrother]

Bit of a late update to my running weekend. A best ever positional finish of 27th at Hove Park and a PB of a massive one second to boot, down to 21.14 (64.29 AG) - Gaffer, if you could oblige with the table

Its a measure of my progress this year in that going sub 22 used to be a really big thing for me, in the last 300 or so attempts over 10 years I'd only managed it seven times, I've now gone sub 22 seven times since late March including the last five consecutively.

My issue now is how to kick on and break into sub 21 territory, I'm only 15 seconds away but it feels so much further - any advice gratefully chaps?

For what it's worth, I consider Hove Park to be my benchmark so upping sticks to a flatter/quicker course doesn't count!

 

[knocky1]

Bit of a late update to my running weekend. A best ever positional finish of 27th at Hove Park and a PB of a massive one second to boot, down to 21.14 (64.29 AG) - Gaffer, if you could oblige with the table

Its a measure of my progress this year in that going sub 22 used to be a really big thing for me, in the last 300 or so attempts over 10 years I'd only managed it seven times, I've now gone sub 22 seven times since late March including the last five consecutively.

My issue now is how to kick on and break into sub 21 territory, I'm only 15 seconds away but it feels so much further - any advice gratefully chaps?

For what it's worth, I consider Hove Park to be my benchmark so upping sticks to a flatter/quicker course doesn't count!

First of all well done.
Secondly I think you need to talk to [MENTION=24635]Greg Bobkin[/MENTION] about breaking emotional ties to Hove Park. It is possible.
Thirdly I'll throw in some tips. Get a 6-8 week plan and stick to it. Train so that you are too tired at Parkrun to get under 21:30-45 until race day when you would have had a slight taper. Then get a pacer. If I can ever run again near that speed I'd be happy to give that a go (few monthson that). Don't respect the Hove Park hill. It's a slope and needs to be attacked at the Old Shoreham Road end. I always notice on my Strava that I drop off 5 seconds passing the tennis courts. That adds up to the 15 seconds needed. Lastly you have to start on the line for the big one and go for gold or bust. This fear gets the adrenaline going. I can only get in this state a few times a year.
Good luck.

 

[Ninja Elephant]

Bit of a late update to my running weekend. A best ever positional finish of 27th at Hove Park and a PB of a massive one second to boot, down to 21.14 (64.29 AG) - Gaffer, if you could oblige with the table

Its a measure of my progress this year in that going sub 22 used to be a really big thing for me, in the last 300 or so attempts over 10 years I'd only managed it seven times, I've now gone sub 22 seven times since late March including the last five consecutively.

My issue now is how to kick on and break into sub 21 territory, I'm only 15 seconds away but it feels so much further - any advice gratefully chaps?

For what it's worth, I consider Hove Park to be my benchmark so upping sticks to a flatter/quicker course doesn't count!

Unfortunately, I'm not in town the next two weekends but last saturday of the month I'm happy to pace you for sub-21. You can do it now, you might even get there in the next couple of weeks. Try and get out tomorrow and run a few KMs at 4 minutes per with a minute or 90 seconds rest in between repetitions. It'll make running 4:12 seem more comfortable and realistically, you just need to find yourself running that pace when you get to the final path crossing into the home straight. You can definitely cruise into the finish from there.

 

[Greg Bobkin]

Bit of a late update to my running weekend. A best ever positional finish of 27th at Hove Park and a PB of a massive one second to boot, down to 21.14 (64.29 AG) - Gaffer, if you could oblige with the table

Its a measure of my progress this year in that going sub 22 used to be a really big thing for me, in the last 300 or so attempts over 10 years I'd only managed it seven times, I've now gone sub 22 seven times since late March including the last five consecutively.

My issue now is how to kick on and break into sub 21 territory, I'm only 15 seconds away but it feels so much further - any advice gratefully chaps?

For what it's worth, I consider Hove Park to be my benchmark so upping sticks to a flatter/quicker course doesn't count!

Great work, BEB – super consistency in the sub-22s. I was at a similar level when I got my PB (the one and only time I've gone sub-21 – 20.54) and the week before I was around 22.14. Not sure if it was luck, or if it will work for you, but I remember the Friday before I did some hill sprints and then the morning before I'd parked up at Hove Park School and run down to the park – most of you will know that I never warm up. It might've been a combination of these that helped, or it might've just been that my running all came together by coincidence. All I know is that I've never got near it since and that was about six years ago!

Also, don't listen to [MENTION=15605]knocky1[/MENTION] – Home is where the (Hove) Park is

 

[BenElton'sBrother]

First of all well done.
Secondly I think you need to talk to [MENTION=24635]Greg Bobkin[/MENTION] about breaking emotional ties to Hove Park. It is possible.
Thirdly I'll throw in some tips. Get a 6-8 week plan and stick to it. Train so that you are too tired at Parkrun to get under 21:30-45 until race day when you would have had a slight taper. Then get a pacer. If I can ever run again near that speed I'd be happy to give that a go (few monthson that). Don't respect the Hove Park hill. It's a slope and needs to be attacked at the Old Shoreham Road end. I always notice on my Strava that I drop off 5 seconds passing the tennis courts. That adds up to the 15 seconds needed. Lastly you have to start on the line for the big one and go for gold or bust. This fear gets the adrenaline going. I can only get in this state a few times a year.
Good luck.

Unfortunately, I'm not in town the next two weekends but last saturday of the month I'm happy to pace you for sub-21. You can do it now, you might even get there in the next couple of weeks. Try and get out tomorrow and run a few KMs at 4 minutes per with a minute or 90 seconds rest in between repetitions. It'll make running 4:12 seem more comfortable and realistically, you just need to find yourself running that pace when you get to the final path crossing into the home straight. You can definitely cruise into the finish from there.

Cheers Chaps!!

As it happens I might be about to branch out into Parkrun tourism, heading over to Canada in a few weeks, will try and take in one or two over there and do this tourism thing properly

Thanks for the suggestions, I like both your thinking, realistically have three more Hove Parks before Canada, the 22nd being the last one, I'm out the night of the 21st though so not sure how good a plan that one would be! I'm also more than likely to pile on some pounds whilst on holiday so the longer term plan offered by the Gaffer also appeals. I'm running well at the moment so will see what occurs naturally, went out for a tempo 8 miles last night and smashed three minutes off my previous best time for that route and completed the 8 miles in under an hour for the first time averaging just under 7.30 minute miles.

I also like a good stat and looking back at my last couple of Parkruns the splits of my three full miles last week were all slower than the week before but I finished 5 seconds quicker, I really must have died on my arse over the final stretch the previous week!! Interesting eh!?

 

[knocky1]

Cheers Chaps!!

As it happens I might be about to branch out into Parkrun tourism, heading over to Canada in a few weeks, will try and take in one or two over there and do this tourism thing properly

Thanks for the suggestions, I like both your thinking, realistically have three more Hove Parks before Canada, the 22nd being the last one, I'm out the night of the 21st though so not sure how good a plan that one would be! I'm also more than likely to pile on some pounds whilst on holiday so the longer term plan offered by the Gaffer also appeals. I'm running well at the moment so will see what occurs naturally, went out for a tempo 8 miles last night and smashed three minutes off my previous best time for that route and completed the 8 miles in under an hour for the first time averaging just under 7.30 minute miles.

I also like a good stat and looking back at my last couple of Parkruns the splits of my three full miles last week were all slower than the week before but I finished 5 seconds quicker, I really must have died on my arse over the final stretch the previous week!! Interesting eh!?

Plus the [MENTION=24635]Greg Bobkin[/MENTION] warm up. Might as well go for it over the next few weeks with your holiday in the way.

Remember 80% (I think) of a 5k performance is endurance and slow twitch based. Get a weekly steady 6-8 miler on the hills at 8 to 8.30 pace. Don't stick to speed for training.
A note of caution whenever I feel my running is really going somewhere..........I get injured.

 

[Deleted member 2719]

Any cadence specialist out there?

Is this Good bad or Ugly

 

[Deleted member 2719]

Heart rate zone specialist also needed.

Is this good bad or ugly

 

[knocky1]

Any cadence specialist out there?

Is this Good bad or Ugly

With tap shoes it could be rhythmical with a crescendo to finish.

Heart rate zone specialist also needed.

Is this good bad or ugly

Depends what you were doing and over what distance.

 

[Badger]

Any cadence specialist out there?

Is this Good bad or Ugly

The average cadence is around 180, so you're pretty much spot on there. It's slightly irrelevant though, as everyone has a different stride length. I have quite short legs and take fairly small strides, so my minimum cadence tends to be around 182, going well above 190 when I'm racing.

 

[Deleted member 2719]

With tap shoes it could be rhythmical with a crescendo to finish.



Depends what you were doing and over what distance.

I have tight hamstrings since I stopped playing football so could that explain my tiny steps to start?

I always like to finish on a high as I was more of a sprinter, maybe that's why

It was over about 5.5k

The average cadence is around 180, so you're pretty much spot on there. It's slightly irrelevant though, as everyone has a different stride length. I have quite short legs and take fairly small strides, so my minimum cadence tends to be around 182, going well above 190 when I'm racing.

I also have short legs my average stride was 1.03 but my PT told me off about my lack of warm-up exercises before a run, so I have been able to gain more length recently!

Now I have 1.06 average stride length, is that about right?

 

[Badger]

I also have short legs my average stride was 1.03 but my PT told me off about my lack of warm-up exercises before a run, so I have been able to gain more length recently!

Now I have 1.06 average stride length, is that about right?

I'm not really sure what a good stride length is. According to my Garmin app I have an average stride length of around 1.14m for a normal run. I do tend to go quite fast though. For the Ragnar Relay my stride length was more like 1.2m.

 

[knocky1]

I have tight hamstrings since I stopped playing football so could that explain my tiny steps to start?

I always like to finish on a high as I was more of a sprinter, maybe that's why

It was over about 5.5k



I also have short legs my average stride was 1.03 but my PT told me off about my lack of warm-up exercises before a run, so I have been able to gain more length recently!

Now I have 1.06 average stride length, is that about right?

I’ve no idea either but I now know your 5k potential time.

 

[Deleted member 2719]

I’ve no idea either but I now know your 5k potential time.

That's if I did 5.5k.

 

[Deleted member 2719]

I'm not really sure what a good stride length is. According to my Garmin app I have an average stride length of around 1.14m for a normal run. I do tend to go quite fast though. For the Ragnar Relay my stride length was more like 1.2m.

I know my length isn't as great as it should be I think I need to do some yoga!

I would love to have the same length as you.

 

[knocky1]

That's if I did 5.5k.

I tried to get a longer stride once but didn’t get anywhere. [MENTION=6625]Badger[/MENTION] seems to be text book from what I’ve read on the subject. If the stride is too long the body wastes energy braking before springing off again.

 

[Badger]

I know my length isn't as great as it should be I think I need to do some yoga!

I would love to have the same length as you.

Yeah I get that a lot.

I'm pretty sure my stride length is just because I run fast. I don't do yoga, really don't stretch enough, and my flexibility is not great. My massage therapist was quite clear on this when I went on Monday!

 

[Badger]

If you want to see my little strides, here's a video of me finishing Ragnar (I'm the one at the front who almost dies after crossing the line)

https://www.dropbox.com/sh/neublqqfijaoprd/AACN2wuMMziAoeSuizpx4c7la?dl=0&fbclid=IwAR2hspdVrSVM7ASAqtM3y5MMf_M-5fuvhyuyIwqsR4lYfE8SmNqpfbDYjpg&preview=RunningOnEthanol-Finish01.mp4