Official Running Thread

[Bozza]

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.

I walk between 6 and 10 miles most days with the dog, over the downs so plenty of hills and tend to go at a rate that has me working up a bit of a sweat, c15/min miles (which is harder than it sounds with hills on rough terrain!) and that's what's kept me going whilst I haven't been running for two years.

I'd not given any thought as to how the walking would help with general fitness etc,, which is why I was amazed that when I took my first few runs recently I was able to churn out a few miles without any real difficulty.

So, in short, I think walking can be amazingly beneficial to fill gaps when you're not able to run for any reason.

The only drawback is the time walking takes relative to running - as stupidly obvious as that is to say. Last week I ran one of my regular dog walks, with the dog, for the first time. It's a 5.6m loop which includes going to the top of Cissbury Ring. Running it took me 50 minutes, I walked it this morning and it took 35 minutes longer.

 

[Ninja Elephant]

I also think walking helps maintain a sense of mindfulness - how easy it would be to forget to enjoy the beauty of the Downs when you're only up there for a run. Getting off road is ideal for route variety and to experience different types of terrain, but it's also nice to remember that actually, it's bloody lovely being where the peace and quiet is. Working in central Brighton, I often run in the vally around Whitehawk. I hadn't ever walked that way until a month or so ago, I'd always be up there running. Walking it was a far nicer experience, you can take in all the views and keep a close eye on all the murderous looking sheep.

I went that way today for the 7 miler, then down Jacob's Ladder which was treacherous under foot due to the rain. The development of Preston Barracks and the old Mithras House car park is amazing - from total wastes of space to a thriving hub of activity, going to look great when it's all finished - but from a running perspective, an extra set of traffic lights or two to disrupt a run!

 

[Artie Fufkin]

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

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

This looks great fun! I think [MENTION=6625]Badger[/MENTION] mentioned the Ragnar Trail & Road Relay series a couple of months ago and was taking part in one in Canada recently?

 

[Badger]

This looks great fun! I think [MENTION=6625]Badger[/MENTION] mentioned the Ragnar Trail & Road Relay series a couple of months ago and was taking part in one in Canada recently?

Yes, Ragnar is a lot of fun. I've done both Canadian Ragnar events twice each. The road one was a point-to-point 300k(ish) relay ending at Niagara Falls. The trail one was out in the country about an hour north of Toronto.

Both kinds are fun in different ways. With the trail one there's all the fun of staying on a campsite with all the other teams. People have a few beers (depending how seriously you're taking it) and every few hours you have to go out and do one of your loops. I really enjoyed the legs I had in the middle of the night with just headlamps and torches to guide the way.

The road one is a whole different beast. You spend about 24 hours sharing a van with 5 other people, so you really have to make sure you have a good group where people get on. There's more logistics involved with navigating your way to the changeover spots, but it's so much fun with all the other teams.

 

[Bry Nylon]

I walk between 6 and 10 miles most days with the dog, over the downs so plenty of hills and tend to go at a rate that has me working up a bit of a sweat, c15/min miles (which is harder than it sounds with hills on rough terrain!) and that's what's kept me going whilst I haven't been running for two years.

I'd not given any thought as to how the walking would help with general fitness etc,, which is why I was amazed that when I took my first few runs recently I was able to churn out a few miles without any real difficulty.

So, in short, I think walking can be amazingly beneficial to fill gaps when you're not able to run for any reason.

The only drawback is the time walking takes relative to running - as stupidly obvious as that is to say. Last week I ran one of my regular dog walks, with the dog, for the first time. It's a 5.6m loop which includes going to the top of Cissbury Ring. Running it took me 50 minutes, I walked it this morning and it took 35 minutes longer.

That's a lot of walking. How many steps are you doing a day? 15-20K plus?

I was doing a lot of walking over mid-summer when the daylight held until late - often 8 miles in the evening, but that just isn't possible now. As you say, the time it takes just isn't always practical. For me, the only plus side of buggering up my knee has been my re-newed aquaintance with the rowing machine in the corner of the gym. I actually feel like I'm in better overall shape after a few good stints on the rower than I did from running. The knee feels about 90% ready now but I will certainly be easing back on the running and mixing it with interval training on the rower from here on in.

 

[Bozza]

That's a lot of walking. How many steps are you doing a day? 15-20K plus?

I was doing a lot of walking over mid-summer when the daylight held until late - often 8 miles in the evening, but that just isn't possible now. As you say, the time it takes just isn't always practical. For me, the only plus side of buggering up my knee has been my re-newed aquaintance with the rowing machine in the corner of the gym. I actually feel like I'm in better overall shape after a few good stints on the rower than I did from running. The knee feels about 90% ready now but I will certainly be easing back on the running and mixing it with interval training on the rower from here on in.

Yeah, 20k per day, give or take.

As you say though, I'm rueing all the daylight we're losing because I have far less flexibility now as to when I can get out. In the middle of Summer, particularly on the hot days, I'd save our longest walk of the day for the evening, often getting back home after sunset.

The interesting thing is that now I've introduced a bit of running again, my steps per day is going down quite markedly as my primary daily target is the move calories on my Apple Watch (currently 1260 cals/day) and running burns calories that much quicker than walking.

 

[Ninja Elephant]

A much better session for me today - 10 miles with 2 mile progression reps and no rest in between. Splits were 15:33, 15:17, 15:03, 14:33, 13:57. I don't think the individual miles were negative splits, but the 2 mile reps were successful progression although it did help that the first 5 miles were into the wind and the second half was with the wind gloriously at my back. I felt much better than I did on tuesday, and held my pace much better today than I have done throughout the majority of the training cycle.

I'm committed to running Lancing parkrun this weekend, I'm not planning on going for broke though - I'm going to run the course twice and ideally I'll be there early enough to run it in about 20 minutes before the actual timed run. I think it will be better motivation to run it for an official time the second time, rather than the first. Following week is Darlington!

 

[Ninja Elephant]

https://news.sky.com/story/woman-fi...that-killed-her-dog-in-peak-district-11807262

Cows are at it again...

 

[penny's harmonica]

https://news.sky.com/story/woman-fi...that-killed-her-dog-in-peak-district-11807262

Cows are at it again...

Cows are generally very docile. They are also very curios which is why they may cross a field to check out a walker or something new going on around them. However they are very maternal and view most things as a potential threat to their young especially dogs. Entering a field with cows and calf’s with an untethered dog is plain madness. I feel sorry for her dog getting lumbered with an idiotic owner.
Runners have nothing to fear

 

[Ninja Elephant]

Cows are generally very docile. They are also very curios which is why they may cross a field to check out a walker or something new going on around them. However they are very maternal and view most things as a potential threat to their young especially dogs. Entering a field with cows and calf’s with an untethered dog is plain madness. I feel sorry for her dog getting lumbered with an idiotic owner.
Runners have nothing to fear

I've developed a bit of anxiety about running past animals over the course of this summer, never been an issue before - but I'm not a big fan of it now. Not since an angry made an aggresive movement toward me. That's one path on the Downs I'll avoid! The sheep over by East Brighton park are quite intimidating too - there's bloody loads of them and you know that if one loses its rag with you, the others will join in. Usually they're fine, but I don't enjoy running through a big group of them. There's always atleast one which looks tooled up.

 

[Garry Nelson's teacher]

I've developed a bit of anxiety about running past animals over the course of this summer, never been an issue before - but I'm not a big fan of it now. Not since an angry made an aggresive movement toward me. That's one path on the Downs I'll avoid! The sheep over by East Brighton park are quite intimidating too - there's bloody loads of them and you know that if one loses its rag with you, the others will join in. Usually they're fine, but I don't enjoy running through a big group of them. There's always atleast one which looks tooled up.

You're a bloody Ninja Elephant! What have you of all people got to fear from a cow or a sheep? You are a disgrace to your species (whatever it is).

 

[knocky1]

Krakow Parkrun. Fast Course lapping Park next to University and underneath the old Palace. Found start yesterday and really looking forward to it all night.......but woke to lingering rheumatoid arthritis that has visited my spine all week and it’s a DNS. Plenty of walking in the Tatra mountains instead.

Enjoy your running everyone.

 

[big nuts]

Krakow Parkrun. Fast Course lapping Park next to University and underneath the old Palace. Found start yesterday and really looking forward to it all night.......but woke to lingering rheumatoid arthritis that has visited my spine all week and it’s a DNS. Plenty of walking in the Tatra mountains instead.

Enjoy your running everyone.

Enjoy your walking, hopefully that more than makes up for the DNS.

Hove Prom today. Conditions were good, perhaps the Easterly a little too strong but still very favourable.

Unofficial 18:26 a 2 second pb. Pleased with exactly 9:13 for first and second half. Was hoping to get a little close to [MENTION=13055]Ninja Elephant[/MENTION] but despite giving it my best, it wasn’t quite good enough.

Hopefully another Park Run soon. 26th October being a certainty as my first Park Run in my forties.

 

[Ninja Elephant]

Enjoy your walking, hopefully that more than makes up for the DNS.

Hove Prom today. Conditions were good, perhaps the Easterly a little too strong but still very favourable.

Unofficial 18:26 a 2 second pb. Pleased with exactly 9:13 for first and second half. Was hoping to get a little close to [MENTION=13055]Ninja Elephant[/MENTION] but despite giving it my best, it wasn’t quite good enough.

Hopefully another Park Run soon. 26th October being a certainty as my first Park Run in my forties.

Very even pacing - I was slightly slower in the second half last week, holding that consistent pace is very impressive. I'll be honest - I'm pretty pleased that you were a bit down on my pace, I'd have been disappointed if you'd reclaimed the place in the table so soon! 26th October - pick the venue and I'll be there. Hopefully we'll be able to push each other to a pair of PBs.

2nd at Lancing for me this morning, 18:24. 3rd best performance of all time, the winner ran in 17:45 and I think that if he'd paced it a bit more evenly I might have been able to use him to get closer to a sub-18 but it wasn't to be today - I backed off the pace a bit in the final couple of KMs. A little bit because I was toast, but partly because I wasn't going to be able to go under the 18 minute mark. I also measured the course slightly long, so I was pacing myself pretty well and by my watch, the 5km point was a PB but the course measured 70 metres long so I was outside PB range. Not a disaster by any means, and I was the better part of a minute clear of 3rd place.

 

[big nuts]

Very even pacing - I was slightly slower in the second half last week, holding that consistent pace is very impressive. I'll be honest - I'm pretty pleased that you were a bit down on my pace, I'd have been disappointed if you'd reclaimed the place in the table so soon! 26th October - pick the venue and I'll be there. Hopefully we'll be able to push each other to a pair of PBs.

2nd at Lancing for me this morning, 18:24. 3rd best performance of all time, the winner ran in 17:45 and I think that if he'd paced it a bit more evenly I might have been able to use him to get closer to a sub-18 but it wasn't to be today - I backed off the pace a bit in the final couple of KMs. A little bit because I was toast, but partly because I wasn't going to be able to go under the 18 minute mark. I also measured the course slightly long, so I was pacing myself pretty well and by my watch, the 5km point was a PB but the course measured 70 metres long so I was outside PB range. Not a disaster by any means, and I was the better part of a minute clear of 3rd place.

Never run Lancing before but I’d imagine it’s not as quick as Hove, Worthing and Seaford. Another impressive time and you beat me by 1 second. Official time 18:25 so at least one table update this weekend.

I’ll have about a 50 metre lead on you if we go with the NSC 5k track handicap.

 

[Garry Nelson's teacher]

Very even pacing - I was slightly slower in the second half last week, holding that consistent pace is very impressive. I'll be honest - I'm pretty pleased that you were a bit down on my pace, I'd have been disappointed if you'd reclaimed the place in the table so soon! 26th October - pick the venue and I'll be there. Hopefully we'll be able to push each other to a pair of PBs.

2nd at Lancing for me this morning, 18:24. 3rd best performance of all time, the winner ran in 17:45 and I think that if he'd paced it a bit more evenly I might have been able to use him to get closer to a sub-18 but it wasn't to be today - I backed off the pace a bit in the final couple of KMs. A little bit because I was toast, but partly because I wasn't going to be able to go under the 18 minute mark. I also measured the course slightly long, so I was pacing myself pretty well and by my watch, the 5km point was a PB but the course measured 70 metres long so I was outside PB range. Not a disaster by any means, and I was the better part of a minute clear of 3rd place.

Well done. I suspected that Lancing was a bit long.
Worthing for me today. Lovely weather. Disappointed with 22.17 (74.57%) but a category win. Not sensible to run the 3 miles to the start, maybe!

 

[Garry Nelson's teacher]

Krakow Parkrun. Fast Course lapping Park next to University and underneath the old Palace. Found start yesterday and really looking forward to it all night.......but woke to lingering rheumatoid arthritis that has visited my spine all week and it’s a DNS. Plenty of walking in the Tatra mountains instead.

Enjoy your running everyone.

What a choker. Get well (fit) soon. Caroline Wood turned up at Worthing and notched a 90%+ AG, I think.

 

[soistes]

Krakow Parkrun. Fast Course lapping Park next to University and underneath the old Palace. Found start yesterday and really looking forward to it all night.......but woke to lingering rheumatoid arthritis that has visited my spine all week and it’s a DNS. Plenty of walking in the Tatra mountains instead.

Enjoy your running everyone.

Sorry to hear that - I did Krakow Parkrun last year and it's a lovely event. Lots of quite fast Polish club runners, including one elderly bloke with a pony tail whose warm up routine consisted of a few leg swings followed by a roll-up cigarette. He then ran it in 19 minutes something. Very friendly and you get a cup of sweet tea at the finish.

 

[Simgull]

Yay SB at last today with 21:15 and 71.14% at Hove Park. Feels good with two weeks to go until warsaw marathon.

Was looking at a Warsaw parkrun on the Saturday - they have a Hunger Games themed one where last week it was reported 10 runners died! Might go for one of the other ones in the city!

Look after yourself [MENTION=15605]knocky1[/MENTION]

 

[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	18:25	18:25	73.57%	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	21:15	20:21	71.14%	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

[

Congrats to [MENTION=18183]big nuts[/MENTION] for another PB and to [MENTION=26634]Simgull[/MENTION] for an SB ahead of the marathon on foreign soil that I'm not jealous about at all.

Also - a shoutout to Hove Promenade parkrun which one again boasted outrageous pace at the top end, first 9 finishers were all sub-18! The next 10 finishers were sub-19 and the top 27 runners all found themselves sub-20! I think [MENTION=18183]big nuts[/MENTION] will specifically understand my frustration at hammering out an all time PB but finishing outside the top 10 in the race!

I think Lancing is long because the cone turn at the far end seems to move. Pretty much everyone I've seen track the event measured it long today. It is a little bit slower than Hove Promenade or Worthing - Worthing in theory should be the quickest because there's just one turn and absolutely no climbs at all.