Official Running Thread

[big nuts]

It wouldn’t take long for them to train for sub 18 but the fact is they never run that far in one hit typically. Their training is short, sharp intervals. I think sub 18 would really test a large proportion of Premier League footballers.

 

[Bozza]

In my typical way of being an atypical runner, I've tended to do my longest run of the week on a Sunday evening.

I've just completed nine miles, making it my longest run since 30th March 2017, and my 30 miles for this week is the most I've run since the first week of August 2016.

Really enjoyed that - keeping to what is for me, a nice and steady pace of 9 minute miles, before putting a bit of effort in for the 8th and 9th miles which are largely all uphill.

The only downside of evening running is I'm buzzing, I still need a shower and I have a 5:30am alarm set.

 

[Ninja Elephant]

Thanks to ninja elephant for sending me a 5K plan to follow!

Had the easy runs last week so today was my first ever proper interval session....

Progressively worse and worse as each KM went on haha. Was hoping to stay around the 7min/mile pace with the help of the 90 secs rest. I assume this is an example of how not to do these sessions? Should look for more consistency?

My 5k PB in recent years is just under 23 mins, would love to get nearer to 21 which I managed a few years ago.

Doing the session is the first challenge! In terms of how you get on, it's a moveable feast. You do want to be consistent if you can - but better to be really giving it top effort and fall a bit short than comfortably running them all in the same time. You'll feel the benefits of it when you come to raceday, if not before.

Congrats to [MENTION=12929]sjamesb3466[/MENTION] for a PB - table update below!

I also helped myself to a PB on saturday, 17:56 around Darlington South Park parkrun which was enough for 3rd place because at mile 2.5 the eventual (and regular) winner strolled past me and up the final squirrel hill sprint the guy who would be silver medalist cruised past as well. Despite my best efforts - I couldn't get him in the final run in but no bother, sub-18 for the first time ever! Mental.

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
Ninja Elephant	17:56	17:56	72.49%	39:00	1:07:57	1:27:43	3:10:49
Badger	18:05	18:05	72.88%	38:04		1:22:57	2:56:33
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
sjamesb3466	22:58	22:58	56.60%	51:59	1:21:12	2:02:06
Mr Blobby	23:17	23:17	63.35%	48:54	1:20:05	1:47:44	4:13:22
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

 

[knocky1]

Good running chaps.
Excellent run [MENTION=12929]sjamesb3466[/MENTION] and [MENTION=13055]Ninja Elephant[/MENTION] that is phenomenal. Poor [MENTION=18183]big nuts[/MENTION] waking up on a Monday morning to that. Sub 17:44 next, I suppose!
I also note that [MENTION=26634]Simgull[/MENTION] is hot on my heels in the table whilst in a marathon taper.

Well done Ninj glad the huge responsibility of table management has not led to a Joe Root style drop in personal performance.

 

[Mr Blobby]

Are you still doing Sofia Half October 13th? I’m currently ‘hanging’ around Transylvania but still unable to run due to back jarring. Doing some walking and hoping to still run it just to participate. Be there anyway as airBnB booked. ������

Yes we are still running it. We arrive into Sofia on Saturday afternoon. We plan to pick up our running numbers at some point on the Saturday, I will message you and we can meet up?

 

[Mr Blobby]

So this weekend I completed the Ragnar Relay race, the White Cliffs event from Sittingbourne to Brighton. Its an amazing weekend and I absolutely loved it. I had the honour of kicking it all off for our team by running leg 1 at 10am on Saturday morning. Our team finished at about 13.20 Sunday lunch time on Maderia drive in Brighton roughly 175 miles later. All 10 runners did brilliantly, the team split into two vans with 5 in each. Our van did legs 1-5, 11-20 & 21-25, so its an intense time with running then getting to the next exchange point including finding some remote exchange points! You then you have some time to relax as van 2 takes over for the next 5 legs. Its an amazing time when you meet up with runner 10 on leg 30 and you all run down into madeira drive and finish as a team, everyone is tired but buzzing. You then collect your medal, and just as importantly beer and pizza tokens! Our team captain took a tumble on his leg and ended up in hospital with torn ankle ligaments, but he made it back to cross the line with us.

It was a whole new experience as the starting times are staggered so at 10am I think it was about 15 teams set off, but at some points there were long periods of running solo as the runners became stretched out. I was slightly concerned about navigating my run in the dark, but I teamed up with a fellow runner who set off about the same for that leg and we did that 7 miles together (mainly off road trail section) making sure we didn't get lost, but to be fair if you followed the direction boards it was easier than I expected.

Our bus had a real blast, you soon get to know your fellow runners pretty well as it does get slightly chaotic as the event goes on and the minibus starts to feel small and cosy. Everyone joins in either running, driving, navigating and then out to cheer on the runner as one comes into the exchange point and the next sets off. There are usually 10+ teams waiting at each check point so it becomes a hive of activity and cheering on all the runners. If you get a chance to do an event like this then do it, its a lot of organising and needs some planning so you need to know when to be at exchange points and we pretty much hit every time check, our estimated finish time was 13.30! I slept for nearly 11 hours last night as got virtually no sleep during the event, and my preparation on the Friday night was a gig in London so only had 5 hours sleep that night as well! Roll on the next event

I did 3 legs -
leg 1 at 10am 6.73 miles 58 minutes
leg 11 at 17.36 8.44 miles 1 hour 17 minutes
leg 21 at 2.55am 6.72 miles 1 hour 7 minutes

 

[Greg Bobkin]

So this weekend I completed the Ragnar Relay race, the White Cliffs event from Sittingbourne to Brighton. Its an amazing weekend and I absolutely loved it. I had the honour of kicking it all off for our team by running leg 1 at 10am on Saturday morning. Our team finished at about 13.20 Sunday lunch time on Maderia drive in Brighton roughly 175 miles later. All 10 runners did brilliantly, the team split into two vans with 5 in each. Our van did legs 1-5, 11-20 & 21-25, so its an intense time with running then getting to the next exchange point including finding some remote exchange points! You then you have some time to relax as van 2 takes over for the next 5 legs. Its an amazing time when you meet up with runner 10 on leg 30 and you all run down into madeira drive and finish as a team, everyone is tired but buzzing. You then collect your medal, and just as importantly beer and pizza tokens! Our team captain took a tumble on his leg and ended up in hospital with torn ankle ligaments, but he made it back to cross the line with us.

It was a whole new experience as the starting times are staggered so at 10am I think it was about 15 teams set off, but at some points there were long periods of running solo as the runners became stretched out. I was slightly concerned about navigating my run in the dark, but I teamed up with a fellow runner who set off about the same for that leg and we did that 7 miles together (mainly off road trail section) making sure we didn't get lost, but to be fair if you followed the direction boards it was easier than I expected.

Our bus had a real blast, you soon get to know your fellow runners pretty well as it does get slightly chaotic as the event goes on and the minibus starts to feel small and cosy. Everyone joins in either running, driving, navigating and then out to cheer on the runner as one comes into the exchange point and the next sets off. There are usually 10+ teams waiting at each check point so it becomes a hive of activity and cheering on all the runners. If you get a chance to do an event like this then do it, its a lot of organising and needs some planning so you need to know when to be at exchange points and we pretty much hit every time check, our estimated finish time was 13.30! I slept for nearly 11 hours last night as got virtually no sleep during the event, and my preparation on the Friday night was a gig in London so only had 5 hours sleep that night as well! Roll on the next event

I did 3 legs -
leg 1 at 10am 6.73 miles 58 minutes
leg 11 at 17.36 8.44 miles 1 hour 17 minutes
leg 21 at 2.55am 6.72 miles 1 hour 7 minutes

View attachment 115555
View attachment 115556
View attachment 115558

Nice work Mr B. I thought this might be going on because as we headed over to Peacehaven there were odd runners with numbers scattered around (and I mean odd, because they were so spread out, it was only about three or four between the Marina and Peacehaven!). I later saw someone I follow on Strava had been doing it – I think she did about six or seven legs though, which seems a bit mad!

Fantastic effort, sir. Sounds like you got the running AND the logistics spot on

 

[Simgull]

So this weekend I completed the Ragnar Relay race, the White Cliffs event from Sittingbourne to Brighton. Its an amazing weekend and I absolutely loved it. I had the honour of kicking it all off for our team by running leg 1 at 10am on Saturday morning. Our team finished at about 13.20 Sunday lunch time on Maderia drive in Brighton roughly 175 miles later. All 10 runners did brilliantly, the team split into two vans with 5 in each. Our van did legs 1-5, 11-20 & 21-25, so its an intense time with running then getting to the next exchange point including finding some remote exchange points! You then you have some time to relax as van 2 takes over for the next 5 legs. Its an amazing time when you meet up with runner 10 on leg 30 and you all run down into madeira drive and finish as a team, everyone is tired but buzzing. You then collect your medal, and just as importantly beer and pizza tokens! Our team captain took a tumble on his leg and ended up in hospital with torn ankle ligaments, but he made it back to cross the line with us.

It was a whole new experience as the starting times are staggered so at 10am I think it was about 15 teams set off, but at some points there were long periods of running solo as the runners became stretched out. I was slightly concerned about navigating my run in the dark, but I teamed up with a fellow runner who set off about the same for that leg and we did that 7 miles together (mainly off road trail section) making sure we didn't get lost, but to be fair if you followed the direction boards it was easier than I expected.

Our bus had a real blast, you soon get to know your fellow runners pretty well as it does get slightly chaotic as the event goes on and the minibus starts to feel small and cosy. Everyone joins in either running, driving, navigating and then out to cheer on the runner as one comes into the exchange point and the next sets off. There are usually 10+ teams waiting at each check point so it becomes a hive of activity and cheering on all the runners. If you get a chance to do an event like this then do it, its a lot of organising and needs some planning so you need to know when to be at exchange points and we pretty much hit every time check, our estimated finish time was 13.30! I slept for nearly 11 hours last night as got virtually no sleep during the event, and my preparation on the Friday night was a gig in London so only had 5 hours sleep that night as well! Roll on the next event

I did 3 legs -
leg 1 at 10am 6.73 miles 58 minutes
leg 11 at 17.36 8.44 miles 1 hour 17 minutes
leg 21 at 2.55am 6.72 miles 1 hour 7 minutes

Brilliant work - well done! Our club had a team as well and similarly to you absolutely loved it.

 

[Richy_Seagull]

Doing the session is the first challenge! In terms of how you get on, it's a moveable feast. You do want to be consistent if you can - but better to be really giving it top effort and fall a bit short than comfortably running them all in the same time. You'll feel the benefits of it when you come to raceday, if not before.

Ta Out of interest what would you say should be my "easy" and "steady" pace for my runs between these speed sessions? If going for 7min/miles at full pace....

 

[Ninja Elephant]

Ta Out of interest what would you say should be my "easy" and "steady" pace for my runs between these speed sessions? If going for 7min/miles at full pace....

I wouldn't worry too much about the pacing of the easy and steady runs - just make sure that for steady runs you're working a little bit harder than easy, where you should be able to comfortably hold a conversation. I would say no quicker than 9 minutes per for a steady run and easy probably around the 10 minute per mile mark - but don't obsess about the pacing on those runs. Be free, and enjoy them. But pile into the pace session runs.

 

[Greg Bobkin]

Inspired by the intervals chat, I decided to give them a go in a bid to build a bit of structure into my running week. Ran a km at 7min/mile pace and then eased off (to a walk at times) for the rest of the mile. Worked brilliantly for five miles, but it dropped to 7:30 for the last one – not helped by being drenched by a car going through a MASSIVE puddle under a flooded tunnel at the precise moment I walked past! Anyway, felt good to do something different on familiar ground, rather than the usual plod – plus a Strava PB for a segment I've run more than 120 times!

 

[Ninja Elephant]

Inspired by the intervals chat, I decided to give them a go in a bid to build a bit of structure into my running week. Ran a km at 7min/mile pace and then eased off (to a walk at times) for the rest of the mile. Worked brilliantly for five miles, but it dropped to 7:30 for the last one – not helped by being drenched by a car going through a MASSIVE puddle under a flooded tunnel at the precise moment I walked past! Anyway, felt good to do something different on familiar ground, rather than the usual plod – plus a Strava PB for a segment I've run more than 120 times!

Sounds like a good session to me! I was in your territory yesterday, I ran the Downs Link from the Shoreham footbridge up to Bramber and back down again. I didn't time it brilliantly and got a few drenchings in between spells of dry weather. Once you're already sodden, it doesn't feel too much worse in my experience!

I'm going to get out and run a few miles at high speed - I'll aim for 6:15 - 6:30 for all 5/6 depending on how I'm feeling. The rain has just resumed and I'm hoping it'll hold off a little bit while I'm out - or at least not to be excessively windy.

 

[Greg Bobkin]

Sounds like a good session to me! I was in your territory yesterday, I ran the Downs Link from the Shoreham footbridge up to Bramber and back down again. I didn't time it brilliantly and got a few drenchings in between spells of dry weather. Once you're already sodden, it doesn't feel too much worse in my experience!

I'm going to get out and run a few miles at high speed - I'll aim for 6:15 - 6:30 for all 5/6 depending on how I'm feeling. The rain has just resumed and I'm hoping it'll hold off a little bit while I'm out - or at least not to be excessively windy.

That's what I figured when the car went past – the water was actually nice and warm, so it was actually not too bad!

Yeah, yesterday afternoon wasn't great – got back home from the school run just before it chucked it down. Nice now, though –*hope you've used the window wisely

 

[Ninja Elephant]

That's what I figured when the car went past – the water was actually nice and warm, so it was actually not too bad!

Yeah, yesterday afternoon wasn't great – got back home from the school run just before it chucked it down. Nice now, though –*hope you've used the window wisely

It was probably a nicer experience than mine on the run today, splashing through the chalky puddles on the Undercliff walk. I purposely ran through them though - might as well. Can't avoid them all and really, better to get it out of the way. I got absolutely caked in the chalk, but I completely avoided all rain. In the end I ran 3 x 15 minutes at top pace, but given the wind and the fact I had 3 sets to do, it wasn't quite 6:15 pace. The last 15 minutes was into the dreaded wind so I dropped from running 2.31 and 2.32 miles respectively for the first two sets and ran 2.11 in the final. Really tough session - but makes me feel alive!

Now to cure that feeling by process mapping for the afternoon. Wonderful.

 

[knocky1]

Felt glad I wasn’t running when I walked into this yesterday afternoon.

 

[Garry Nelson's teacher]

Felt glad I wasn’t running when I walked into this yesterday afternoon.

View attachment 115623

The bear is of a similar opinion!

 

[timbha]

Those bears can shift a bit too

 

[knocky1]

35mph!

 

[Garry Nelson's teacher]

35mph!

So what's the problem: you could outrun it. (Can we co-opt one for the next Weakest Link event?)

 

[Richy_Seagull]

Second session today, have to say halfway through these sessions and I am absolutely hating life but do feel good when they are done.

Today's session was a bit more consistent through the sprint times;



Found it easier than the 1KM speed session for sure.