Official Running Thread

[sjamesb3466]

1:50 should be very doable from there. My 10 mile PB is 1:21:06 and I've run 1:46 on a (later to be proved) slightly short course and 1:49 on one that was official. Great running btw. I love 10 mile races, am absolutely gutted Bright10 is no more.

Yeah I agree, didn't think I could keep that pace up for 10 miles but managed it and I think I could have forced through another 5k. Good thing about the Leicester HM is that it's pretty flat so that should help me and [MENTION=13055]Ninja Elephant[/MENTION] (although he will be about 3/4 of the way round the full course when I drag my arse across the finish line!)

 

[Greg Bobkin]

Some top, top performances from the speed and distance folks over the weekend. I had an unbelievably (for me) even-paced half marathon this morning into Brighton, down West St (man, what a hole that place looked at 6:30am) and back along the front. Splits kept within the 8:26 and 8:37 for the 13.4 miles and an average of 8:32s – not long how much further I could've managed it. Keeping that going for 26.2 would be marvellous...

I also did my good deed for the day in helping an old couple who'd broken down on the corner of Old Shoreham Road by Hove Rec. Gave them a push and got them going – and got absolutely NOTHING in the way of a thanks. All the Doris told me was where they lived (Wilbury Villas) and how much they hoped they would make it home! I wish I hadn't bothered

 

[big nuts]

[MENTION=18183]big nuts[/MENTION] raising the 10k bar in our personal battle this morning - the Arena 80 10k will be our next battle.

7 x 5k repeats for me this morning - the intention being to run all 7 in under 25 minutes. The first 6 were fine, the final was less so. My performance dropped off significantly, but overall it was almost 22 miles which is a good training run. 4 weeks to the marathon itself - I'm pretty confident I'll be fine with the distance but I'm concerned about the pace target.

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
Artie Fufkin	16:55	16:55	81.3%	35:47		1:17:00	2:44:37
Badger	18:05	18:05	72.88%	38:04		1:22:57	2:56:33
Ninja Elephant	18:15	18:15	71.23%	39:00	1:07:57	1:27:43	3:10:49
Big Nuts	18:28	18:28	73.38%	38:11	1:05:38	1:27:42	3:15:59
Curious Orange	19:18 [/td] [td]18:36	72.88%	37:59		1:24:23.9	3:29:23
St Leonard's	19.46	19.44	%			1:34:35
P's Harmonica	20:31	20:10	72.46%	43:03		1:33:56	3:27:19
Dazzer	20:35	19.57	72.79%			1:36	3:43:
Bad Ash	20:45	19:40	64.82%	43:27		1:35:00	3:43:03
jimmygull	20:50	20:50		49:19			4:04:32
Knocky	20:54	17:45	76.08%	39:52		1:34:00	3:50:49
Ben Eltons Bro	21:12	21:12	64.39%	44:48		1:39:26	3:33:28
Simgull	21:25	20:21	70.58%	42:45	1:11:46	1:38:14	3:44:28
CompleteBadger	21:31	19:37	60.26%	41:25	1:17:11	1:30:58	3:29:52
GNT	21:34	20:20	77.09%	40:31	1:19:12	1:31:18	4:19:55
Soistes	21:51	21:51	75.36%	46:14		1:43:12	3:51:33
lostinlondon	22:00	22:00	61:14%	44.13
Greg Bobkin	22:15	20:54	61.8%	42:	1:13:	1:39:00	3:57:37
Anchorman	22:31	21:34	70.61%	46.25		1:41:38	3:55:00
Guinness Boy	22:37	22:04	63.67%	46:50	01:21:06	1:49:06	4:00:06
Mr Blobby	23:17	23:17	63.35%	48:54	1:20:05	1:47:44	4:13:22
sjamesb3466	23:45	23:45	52.56%	51:59		2:02:06
Bob!	23:57	22:41	66.95%	45.39	1:16:42	1:44:21	3:53:35
HerrTubthumper	24:09	19:03				1:36:10	3:05:34
Notters	25:44	25:44	51.23%
Capricorn		16:57		36:55		1:23:20	3:21:11
Deletebeepbeep		18:05				1:23:48	3:01:55
Blue&WhiteSea		17:05		36:53	1:00:09	1:22:39
Mr Banana		19:28
SeafordbySea		20:02		46:10	1:29:21	1:37:48
Left Back		21:02		45:47		1:42:01
RInce'sPython		22:29		48:45		1:55:48
Pembury		18.58		39.08		1:33:02	3:19:
JoePrecious		19:44		46:19	1:24:08	1:38:13	4:04:30
m20gull		26:15		57:32		02:07:07	5:46:02
Nathan				46:58		1:47:20	4:15:15
Jonny Rainbow				41:43	1:12:40		3:24:38
Shippers						1:43:42

[

[/QUOTE

Sorry Ninja. Official time 38:10 now confirmed.

Just realised I ran a sub 19 last 5k. 19:15 first 5k 18:55 second.

 

[Ninja Elephant]

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
Artie Fufkin	16:55	16:55	81.3%	35:47		1:17:00	2:44:37
Badger	18:05	18:05	72.88%	38:04		1:22:57	2:56:33
Ninja Elephant	18:15	18:15	71.23%	39:00	1:07:57	1:27:43	3:10:49
Big Nuts	18:28	18:28	73.38%	38:10	1:05:38	1:27:42	3:15:59
Curious Orange	19:18 [/td] [td]18:36	72.88%	37:59		1:24:23.9	3:29:23
St Leonard's	19.46	19.44	%			1:34:35
P's Harmonica	20:31	20:10	72.46%	43:03		1:33:56	3:27:19
Dazzer	20:35	19.57	72.79%			1:36	3:43:
Bad Ash	20:45	19:40	64.82%	43:27		1:35:00	3:43:03
jimmygull	20:50	20:50		49:19			4:04:32
Knocky	20:54	17:45	76.08%	39:52		1:34:00	3:50:49
Ben Eltons Bro	21:12	21:12	64.39%	44:48		1:39:26	3:33:28
Simgull	21:25	20:21	70.58%	42:45	1:11:46	1:38:14	3:44:28
CompleteBadger	21:31	19:37	60.26%	41:25	1:17:11	1:30:58	3:29:52
GNT	21:34	20:20	77.09%	40:31	1:19:12	1:31:18	4:19:55
Soistes	21:51	21:51	75.36%	46:14		1:43:12	3:51:33
lostinlondon	22:00	22:00	61:14%	44.13
Greg Bobkin	22:15	20:54	61.8%	42:	1:13:	1:39:00	3:57:37
Anchorman	22:31	21:34	70.61%	46.25		1:41:38	3:55:00
Guinness Boy	22:37	22:04	63.67%	46:50	01:21:06	1:49:06	4:00:06
Mr Blobby	23:17	23:17	63.35%	48:54	1:20:05	1:47:44	4:13:22
sjamesb3466	23:45	23:45	52.56%	51:59		2:02:06
Bob!	23:57	22:41	66.95%	45.39	1:16:42	1:44:21	3:53:35
HerrTubthumper	24:09	19:03				1:36:10	3:05:34
Notters	25:44	25:44	51.23%
Capricorn		16:57		36:55		1:23:20	3:21:11
Deletebeepbeep		18:05				1:23:48	3:01:55
Blue&WhiteSea		17:05		36:53	1:00:09	1:22:39
Mr Banana		19:28
SeafordbySea		20:02		46:10	1:29:21	1:37:48
Left Back		21:02		45:47		1:42:01
RInce'sPython		22:29		48:45		1:55:48
Pembury		18.58		39.08		1:33:02	3:19:
JoePrecious		19:44		46:19	1:24:08	1:38:13	4:04:30
m20gull		26:15		57:32		02:07:07	5:46:02
Nathan				46:58		1:47:20	4:15:15
Jonny Rainbow				41:43	1:12:40		3:24:38
Shippers						1:43:42

[

Made the change for [MENTION=18183]big nuts[/MENTION] - raising the bar just ever so slightly higher. Looking forward to the annual 10k showdown in October - 2 weeks after the Leicester marathon so I should have recovered physically and have kept a level of fitness to really give you a run.

Anyone else getting in on the Arena 80ac 10k fun? [MENTION=15605]knocky1[/MENTION] [MENTION=24635]Greg Bobkin[/MENTION] [MENTION=1508]BenElton'sBrother[/MENTION] [MENTION=616]Guinness Boy[/MENTION] - looking at you boys specifically!

 

[Guinness Boy]

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
Artie Fufkin	16:55	16:55	81.3%	35:47		1:17:00	2:44:37
Badger	18:05	18:05	72.88%	38:04		1:22:57	2:56:33
Ninja Elephant	18:15	18:15	71.23%	39:00	1:07:57	1:27:43	3:10:49
Big Nuts	18:28	18:28	73.38%	38:10	1:05:38	1:27:42	3:15:59
Curious Orange	19:18 [/td] [td]18:36	72.88%	37:59		1:24:23.9	3:29:23
St Leonard's	19.46	19.44	%			1:34:35
P's Harmonica	20:31	20:10	72.46%	43:03		1:33:56	3:27:19
Dazzer	20:35	19.57	72.79%			1:36	3:43:
Bad Ash	20:45	19:40	64.82%	43:27		1:35:00	3:43:03
jimmygull	20:50	20:50		49:19			4:04:32
Knocky	20:54	17:45	76.08%	39:52		1:34:00	3:50:49
Ben Eltons Bro	21:12	21:12	64.39%	44:48		1:39:26	3:33:28
Simgull	21:25	20:21	70.58%	42:45	1:11:46	1:38:14	3:44:28
CompleteBadger	21:31	19:37	60.26%	41:25	1:17:11	1:30:58	3:29:52
GNT	21:34	20:20	77.09%	40:31	1:19:12	1:31:18	4:19:55
Soistes	21:51	21:51	75.36%	46:14		1:43:12	3:51:33
lostinlondon	22:00	22:00	61:14%	44.13
Greg Bobkin	22:15	20:54	61.8%	42:	1:13:	1:39:00	3:57:37
Anchorman	22:31	21:34	70.61%	46.25		1:41:38	3:55:00
Guinness Boy	22:37	22:04	63.67%	46:50	01:21:06	1:49:06	4:00:06
Mr Blobby	23:17	23:17	63.35%	48:54	1:20:05	1:47:44	4:13:22
sjamesb3466	23:45	23:45	52.56%	51:59		2:02:06
Bob!	23:57	22:41	66.95%	45.39	1:16:42	1:44:21	3:53:35
HerrTubthumper	24:09	19:03				1:36:10	3:05:34
Notters	25:44	25:44	51.23%
Capricorn		16:57		36:55		1:23:20	3:21:11
Deletebeepbeep		18:05				1:23:48	3:01:55
Blue&WhiteSea		17:05		36:53	1:00:09	1:22:39
Mr Banana		19:28
SeafordbySea		20:02		46:10	1:29:21	1:37:48
Left Back		21:02		45:47		1:42:01
RInce'sPython		22:29		48:45		1:55:48
Pembury		18.58		39.08		1:33:02	3:19:
JoePrecious		19:44		46:19	1:24:08	1:38:13	4:04:30
m20gull		26:15		57:32		02:07:07	5:46:02
Nathan				46:58		1:47:20	4:15:15
Jonny Rainbow				41:43	1:12:40		3:24:38
Shippers						1:43:42

[

Made the change for [MENTION=18183]big nuts[/MENTION] - raising the bar just ever so slightly higher. Looking forward to the annual 10k showdown in October - 2 weeks after the Leicester marathon so I should have recovered physically and have kept a level of fitness to really give you a run.

Anyone else getting in on the Arena 80ac 10k fun? [MENTION=15605]knocky1[/MENTION] [MENTION=24635]Greg Bobkin[/MENTION] [MENTION=1508]BenElton'sBrother[/MENTION] [MENTION=616]Guinness Boy[/MENTION] - looking at you boys specifically!

Not for me this year. I will be yomping slowly up the downs in preparation for Beachy. I strongly suspect my next road 10k will be Phoenix next year!

 

[sjamesb3466]

Great hustle, it's always good to pleasantly surprise yourself! Let us know the Chip Time and I'll add it into the table, ready to update the Half Marathon time as well.

Chip time 1:21:12 so I robbed myself of a second!

Joining my local running club tomorrow, looking forward to running with other people once a week and also trying some of the speed training on the track over the winter.

 

[knocky1]

Not for me this year. I will be yomping slowly up the downs in preparation for Beachy. I strongly suspect my next road 10k will be Phoenix next year!

Not me. Club members all volunteer to Marshall and I ran it last year, so wouldn’t go down well with the management. I’ll be eating garlic in Transylvania anyway.

 

[Ninja Elephant]

Aaaaaaaaand, here comes a 10 mile PB for [MENTION=12929]sjamesb3466[/MENTION]

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
Artie Fufkin	16:55	16:55	81.3%	35:47		1:17:00	2:44:37
Badger	18:05	18:05	72.88%	38:04		1:22:57	2:56:33
Ninja Elephant	18:15	18:15	71.23%	39:00	1:07:57	1:27:43	3:10:49
Big Nuts	18:28	18:28	73.38%	38:10	1:05:38	1:27:42	3:15:59
Curious Orange	19:18 [/td] [td]18:36	72.88%	37:59		1:24:23.9	3:29:23
St Leonard's	19.46	19.44	%			1:34:35
P's Harmonica	20:31	20:10	72.46%	43:03		1:33:56	3:27:19
Dazzer	20:35	19.57	72.79%			1:36	3:43:
Bad Ash	20:45	19:40	64.82%	43:27		1:35:00	3:43:03
jimmygull	20:50	20:50		49:19			4:04:32
Knocky	20:54	17:45	76.08%	39:52		1:34:00	3:50:49
Ben Eltons Bro	21:12	21:12	64.39%	44:48		1:39:26	3:33:28
Simgull	21:25	20:21	70.58%	42:45	1:11:46	1:38:14	3:44:28
CompleteBadger	21:31	19:37	60.26%	41:25	1:17:11	1:30:58	3:29:52
GNT	21:34	20:20	77.09%	40:31	1:19:12	1:31:18	4:19:55
Soistes	21:51	21:51	75.36%	46:14		1:43:12	3:51:33
lostinlondon	22:00	22:00	61:14%	44.13
Greg Bobkin	22:15	20:54	61.8%	42:	1:13:	1:39:00	3:57:37
Anchorman	22:31	21:34	70.61%	46.25		1:41:38	3:55:00
Guinness Boy	22:37	22:04	63.67%	46:50	01:21:06	1:49:06	4:00:06
Mr Blobby	23:17	23:17	63.35%	48:54	1:20:05	1:47:44	4:13:22
sjamesb3466	23:45	23:45	52.56%	51:59	1:21:12	2:02:06
Bob!	23:57	22:41	66.95%	45.39	1:16:42	1:44:21	3:53:35
HerrTubthumper	24:09	19:03				1:36:10	3:05:34
Notters	25:44	25:44	51.23%
Capricorn		16:57		36:55		1:23:20	3:21:11
Deletebeepbeep		18:05				1:23:48	3:01:55
Blue&WhiteSea		17:05		36:53	1:00:09	1:22:39
Mr Banana		19:28
SeafordbySea		20:02		46:10	1:29:21	1:37:48
Left Back		21:02		45:47		1:42:01
RInce'sPython		22:29		48:45		1:55:48
Pembury		18.58		39.08		1:33:02	3:19:
JoePrecious		19:44		46:19	1:24:08	1:38:13	4:04:30
m20gull		26:15		57:32		02:07:07	5:46:02
Nathan				46:58		1:47:20	4:15:15
Jonny Rainbow				41:43	1:12:40		3:24:38
Shippers						1:43:42

[

 

[sjamesb3466]

Aaaaaaaaand, here comes a 10 mile PB for [MENTION=12929]sjamesb3466[/MENTION]

NAME	5K SB	5K PB	SB AG	10K	10M	HM	M
Artie Fufkin	16:55	16:55	81.3%	35:47		1:17:00	2:44:37
Badger	18:05	18:05	72.88%	38:04		1:22:57	2:56:33
Ninja Elephant	18:15	18:15	71.23%	39:00	1:07:57	1:27:43	3:10:49
Big Nuts	18:28	18:28	73.38%	38:10	1:05:38	1:27:42	3:15:59
Curious Orange	19:18 [/td] [td]18:36	72.88%	37:59		1:24:23.9	3:29:23
St Leonard's	19.46	19.44	%			1:34:35
P's Harmonica	20:31	20:10	72.46%	43:03		1:33:56	3:27:19
Dazzer	20:35	19.57	72.79%			1:36	3:43:
Bad Ash	20:45	19:40	64.82%	43:27		1:35:00	3:43:03
jimmygull	20:50	20:50		49:19			4:04:32
Knocky	20:54	17:45	76.08%	39:52		1:34:00	3:50:49
Ben Eltons Bro	21:12	21:12	64.39%	44:48		1:39:26	3:33:28
Simgull	21:25	20:21	70.58%	42:45	1:11:46	1:38:14	3:44:28
CompleteBadger	21:31	19:37	60.26%	41:25	1:17:11	1:30:58	3:29:52
GNT	21:34	20:20	77.09%	40:31	1:19:12	1:31:18	4:19:55
Soistes	21:51	21:51	75.36%	46:14		1:43:12	3:51:33
lostinlondon	22:00	22:00	61:14%	44.13
Greg Bobkin	22:15	20:54	61.8%	42:	1:13:	1:39:00	3:57:37
Anchorman	22:31	21:34	70.61%	46.25		1:41:38	3:55:00
Guinness Boy	22:37	22:04	63.67%	46:50	01:21:06	1:49:06	4:00:06
Mr Blobby	23:17	23:17	63.35%	48:54	1:20:05	1:47:44	4:13:22
sjamesb3466	23:45	23:45	52.56%	51:59	1:21:12	2:02:06
Bob!	23:57	22:41	66.95%	45.39	1:16:42	1:44:21	3:53:35
HerrTubthumper	24:09	19:03				1:36:10	3:05:34
Notters	25:44	25:44	51.23%
Capricorn		16:57		36:55		1:23:20	3:21:11
Deletebeepbeep		18:05				1:23:48	3:01:55
Blue&WhiteSea		17:05		36:53	1:00:09	1:22:39
Mr Banana		19:28
SeafordbySea		20:02		46:10	1:29:21	1:37:48
Left Back		21:02		45:47		1:42:01
RInce'sPython		22:29		48:45		1:55:48
Pembury		18.58		39.08		1:33:02	3:19:
JoePrecious		19:44		46:19	1:24:08	1:38:13	4:04:30
m20gull		26:15		57:32		02:07:07	5:46:02
Nathan				46:58		1:47:20	4:15:15
Jonny Rainbow				41:43	1:12:40		3:24:38
Shippers						1:43:42

[

Haha, thanks Ninja. Never has so much attention been given to such average running but I appreciate the support from all!

 

[Ninja Elephant]

Haha, thanks Ninja. Never has so much attention been given to such average running but I appreciate the support from all!

I was talking to people at work today about my 5k time from saturday. None of them are on Strava, so none of them see the session runs during the week. They might keep an eye on the parkrun profile so they see 3 consecutive sub-19 finishes, 7 sub-20 finishes in succession as well and of course I'm really pleased with that performance over a number of weeks. But I've run 50 miles per week in each of them, with a sprint session on a tuesday and a long run at a higher than casual tempo on a thursday.

What they haven't seen, of course, is what the people in this thread have seen over the course of the last 4/5 years since I started running frequently. When I started, I was running 32 minutes for a 5k. I couldn't do a 5k without stopping for a nice walk in the middle. Mine isn't a story of immediate success - I've worked hard over a number of years to build up my fitness and then to maintain a level. I really think that this thread has helped massively with that - I've found a rival in [MENTION=18183]big nuts[/MENTION] but like minded souls of all kinds, including plenty of folks who kick my times all over the place.

Including, by the way, the absolute gaffer - [MENTION=15605]knocky1[/MENTION]. I will catch his 5k PB at some point, I've made him that promise.

 

[Bry Nylon]

I've been running 5K a few times a week (on tarmac) for a while now with no noticable ill-effects.

But last evening - in a stupid attempt to better a time I set the previous evening - I reckon I must have overdone it, to the point where my knees where so stiff and sore I could hardly get down the stairs this morning. They have eased up considerably now, and I wen to the gym and did 30 minutes on the rower tonight as I obviously won't be running again for some days.

I was really pushing for the final 2.5K and reckon I was 'over-striding' badly. Any good remedies for runners knee out there, or is it just a question of time and rest

 

[soistes]

I was really pushing for the final 2.5K and reckon I was 'over-striding' badly. Any good remedies for runners knee out there, or is it just a question of time and rest

Might be worth getting it looked at, in case there's an underlying structural problem/weakness of some sort. There are many potential causes. https://www.healthline.com/health/runners-knee
Otherwise time and rest sounds about right.
However, if it came on as a result of your attempts to speed up, the over-striding could well have been behind it, as that certainly puts extra pressure on the knees. When you get back to running, perhaps worth doing some drills involving short phases in your runs where you speed up as much as you can, without lengthening your stride, i.e. by increasing your cadence. Lots of running coaches recommend cadence work for increased speed, and if your typical cadence is currently below 180 pm or so, you would have plenty of scope to increase it.
https://www.kinetic-revolution.com/running-cadence/
https://www.active.com/running/articles/how-to-improve-your-running-cadence

 

[Bozza]

A rare visit from me...

I'm still running here and there. Highlights include...

1. Running my first "race". I've not run a single event, race, Park Run or similar ever. On our recent holiday we visited Castaway Cay, Disney's private island in the Bahamas where they run the Castaway Cay 5k. My partner wanted to run it so I did it with her. She doesn't run, so I stayed with her. Even at 9:00am-ish, it was pretty toasty. She managed to keep going for the full 5km without stopping to wak, which was a great effort, and I'm glad I ran it with her, although I'll confess to having some nagging "I'd like to have a go at competing with others" thoughts at times!

2. Last night I ran my first 10km since April 2017. It was my birthday and I'd had a pretty rubbish day going to and from Tunbridge Wells with trains ****ery on the way back, heading straight to a school trustees AGM when I finally made it back to Worthing. I left home before 6am (unheard of for me) and got back in after 9:30pm. I felt like I'd been cooped up all day and wanted some fresh air, so I laced up some running shoes and headed out. I didn't have any particular aim or distance in mind, I just wanted some head-clearing outdoors time.

I ran 6.5 miles, so a shade over 10km, averaging 8:17 miles. Not speedy by any stretch of the imagination, but given my lack of running for two years and only a few runs since I've tentatively been testing my knee out, I feel quite pleased with that.

My addictive personality has me itching to get out the door now and enjoy a run in the sun, but I need to keep taking it easy.

 

[dazzer6666]

Might be worth getting it looked at, in case there's an underlying structural problem/weakness of some sort. There are many potential causes. https://www.healthline.com/health/runners-knee
Otherwise time and rest sounds about right.
However, if it came on as a result of your attempts to speed up, the over-striding could well have been behind it, as that certainly puts extra pressure on the knees. When you get back to running, perhaps worth doing some drills involving short phases in your runs where you speed up as much as you can, without lengthening your stride, i.e. by increasing your cadence. Lots of running coaches recommend cadence work for increased speed, and if your typical cadence is currently below 180 pm or so, you would have plenty of scope to increase it.
https://www.kinetic-revolution.com/running-cadence/
https://www.active.com/running/articles/how-to-improve-your-running-cadence

Seconded.......if it hurts for more than a few days get it looked at, 'runners knee' is a bit like 'a virus' in that it could be a multitude of things. I recently had a slight knee niggle, turns out it was a small knot in my glute..............without having a physio look at it I'd have 'run through it, and probably made it 20x worse.

I happened on Chi Running several years ago (saw a book on it when dossing around at the airport). All made sense so I booked myself into a one day workshop - some mumbo-jumbo involved but essentially it's all about running with a high cadence with your centre of gravity ahead of (rather than over) your knees, thereby reducing stress on the joints and being far more relaxed. It 100% works.

https://www.chirunning.com/

 

[Curious Orange]

5k PB smashed this morning.

18:15 at Hove Promenade, awaiting official confirmation but no doubt about it, a PB for the first time since 23rd September 2017. I didn't feel too confident about getting a PB going in - I could get myself going in the warm up and felt heavy in the first KM but ran it in 3:29. 2nd KM was 3:40, then 3:42, 3:45 and finally 3:35. In miles, it was 5:44, 5:57, 5:57 and the final 0.1 in 5:12 pace. I'm feeling good for the Christmas Day sub-18 attempt but a lot can happen between now and then... namely the Leicester marathon!

Only just caught up with this little snippet. Really well done, I won't be getting close to that now my kids have their own Saturday morning sports to get in the way of me even trying. Now go and get a sub-38 10k

 

[BenElton'sBrother]

Late update from my weekends running.

I was over in Northern Ireland for a long weekend, decided to take in Falls Park in Belfast. Two and a half laps on tarmac so I didn't feel as I was too far away from Hove Park!

The course was though a little hilly, with a lovely view of a mountain in the near distance as you went up one of the slopes, there were plenty of downhills to compensate thankfully and a time of 23.47 brought me home 11th. A lovely friendly bunch both pre and post race, they provide free hot/cold drinks at the end along with biscuits and cake - would have been rude not to join in!

Hopefully my recent niggles are behind me and I can start to look at getting the longer miles back into my legs, just about in 5K condition, not sure about a 10K, but what's this Arena 80ac 10k all about?

 

[big nuts]

https://runragnar.com/uk/event-deta...erm=0_5f2f7442ac-55fa56d56d-62017485#overview

A possible NSC team event? Looks a really great weekend.

 

[Bry Nylon]

Might be worth getting it looked at, in case there's an underlying structural problem/weakness of some sort. There are many potential causes. https://www.healthline.com/health/runners-knee
Otherwise time and rest sounds about right.
However, if it came on as a result of your attempts to speed up, the over-striding could well have been behind it, as that certainly puts extra pressure on the knees. When you get back to running, perhaps worth doing some drills involving short phases in your runs where you speed up as much as you can, without lengthening your stride, i.e. by increasing your cadence. Lots of running coaches recommend cadence work for increased speed, and if your typical cadence is currently below 180 pm or so, you would have plenty of scope to increase it.
https://www.kinetic-revolution.com/running-cadence/
https://www.active.com/running/articles/how-to-improve-your-running-cadence

Seconded.......if it hurts for more than a few days get it looked at, 'runners knee' is a bit like 'a virus' in that it could be a multitude of things. I recently had a slight knee niggle, turns out it was a small knot in my glute..............without having a physio look at it I'd have 'run through it, and probably made it 20x worse.

I happened on Chi Running several years ago (saw a book on it when dossing around at the airport). All made sense so I booked myself into a one day workshop - some mumbo-jumbo involved but essentially it's all about running with a high cadence with your centre of gravity ahead of (rather than over) your knees, thereby reducing stress on the joints and being far more relaxed. It 100% works.

https://www.chirunning.com/

Thanks chaps.

Pain has eased off to almost 0% in right knee but left knee still a bit sore. Have substitued running with a 3 mile walk at lunchtimes and then an hour on the rowing machine after work for the time being, followed by 20 minutes of stretches. Going to give it a light try out Friday night and hope all stiffness has gone. Will definately be adding in more 'rest' days in future. I've been lucky to never really pick up an injury before and am finding it massively frustrating.

 

[Ninja Elephant]

Walking is crucial I think - it's far less impact and it gets the joints moving. I've been trying to get more walking into my training routines generally, finding the time is the challenge but if you're feeling stiff and sore, it's the best option. That, and swimming! I've become very lazy of a morning again, so I've not done as much swimming as I needed to in this training block - I think I'm going to feel it come the race day, but you can only do what you can do.

Not overly looking forward to the 7 mile recovery run today, based on the current weather.

 

[dazzer6666]

Walking is crucial I think - it's far less impact and it gets the joints moving. I've been trying to get more walking into my training routines generally, finding the time is the challenge but if you're feeling stiff and sore, it's the best option. That, and swimming! I've become very lazy of a morning again, so I've not done as much swimming as I needed to in this training block - I think I'm going to feel it come the race day, but you can only do what you can do.

Not overly looking forward to the 7 mile recovery run today, based on the current weather.

I often walk as an integral part of my longer runs - particularly when offroad (which in itself is a massive help in terms of recover time, strengthening and injury avoidance). If you’re in any doubt, compare how you feel 1-2 days after a longer road race to the equivalent time on feet or distance on a trail race. It’s enormous.