Official Running Thread

[Artie Fufkin]

When I do tris my rival is a better cyclist. I put emphasis on the cycling with 60-80 miles a week in an effort to match him and only run about 10m a week. Works well for me as a 10K is all that is required and the bike training gives you the cardio and endurance.

While we're off topic just had a swim and it's bloody freezing for June even with a trisuit. My feet went bright red!

Very jealous you have the sea on your door step Gaffer! I miss it. I couldn't think of anything better than jumping in the sea to help the legs recover after a long hot run. I have to settle for the boys' paddling pool in the garden It's not really the same.

 

[knocky1]

Very jealous you have the sea on your door step Gaffer! I miss it. I couldn't think of anything better than jumping in the sea to help the legs recover after a long hot run. I have to settle for the boys' paddling pool in the garden It's not really the same.

I've seen that on Strava The sea is great and I hope to flatten my new bulge with regular sessions.

Ran after the swim. First run in 12 days. Initially was resting the adductor but then day off was followed by day off and I just got into the habit of not running. Passed the fitness test with flying colours and adductor has gone back to being an auxillary muscle and is not causing any probs. Will have to run short, 3-5 miles, with some tempo and speed for 7-10 days as the virtual 5K relay beckons and I have no time to taper.

 

[Bozza]

Ran a best time for 10 miles today.

I wasn’t intending to run (my version of) fast but, even though the wind was a *******, I seemed to be ticking along well so just stuck with it.

I do feel slightly annoyed I didn’t give more thought to my pace during the run, as I would have tagged on another three-and-a-bit miles for an almost certain half-marathon PB, possibly dipping below 1:40 for the first time.

Followed that up with a 10km PB today of 43:24, an improvement of 34 seconds.

I thought I’d snagged a first ever 6:xx/mile average pace as my watch showed 6:59 as I went through the 6 mile mark, but somehow finished on 7:00/mile.

I wonder if I lost it to rounding in the clumsy fumble to end the run on my watch that also had me run into a lamp post!

 

[Greg Bobkin]

I have a confession.... I’ve gone to the dark side and bought new bike. I realise I won’t be able to conceal this on Strava so thought I’d better be up front about it before I’m thrown off this thread.

Now, thoughts on balance and benefits of ruining and cycling - whilst not getting in too much trouble with a Mrs Simgull for being out all of the time. Anyone else mix up the two successfully - [MENTION=13055]Ninja Elephant[/MENTION]?

Ha ha! I swear you called me out on here a while back for bringing up cycling into the running conversation

Anyway, welcome to the multisports world. I don't use my bike much at the moment, but there is nothing like a bike+run brick session. After a quick blast on the bike, your legs will feel strong as anything and you'll find yourself gliding effortlessly around the streets. Longer term, you build up your leg muscles, which means your running gets better (and quicker). Like running, the best workouts on the bike are hills, speed session and long slow mileage – you won't believe how much ground you can cover in such a short space of time – it's fantastic.

Running only for me though at the moment. On Saturday I managed to venture beyond my normal SDW turn point of Devil's Dyke and carried on to close to the 27. In truth, I could've carried on for ages, but I had to head back (into the wind, sadly).

Carried on the RED June with a little leg stretcher yesterday and this week I'm being led by a dice App, where I'm running whatever comes up from two of them. The five this morning was a gentle introduction and means that I won't have an 80+mile week this week!

 

[Barham's tash]

Really hacked off. Running in the last month has been logistically tough with home life a bit fragmented so I managed to find an hour whilst working today.

Usual routine and warmup. Turned right out of drive and within 200m right groin felt wrong. Getting tighter and tighter so had to knock it on the head.

Never had groin issues before, any recommendations other than maybe RICE?

 

[Artie Fufkin]

Followed that up with a 10km PB today of 43:24, an improvement of 34 seconds.

I thought I’d snagged a first ever 6:xx/mile average pace as my watch showed 6:59 as I went through the 6 mile mark, but somehow finished on 7:00/mile.

I wonder if I lost it to rounding in the clumsy fumble to end the run on my watch that also had me run into a lamp post!

Fantastic running Bozza! That's a big jump. Making serious progress.

Sub 40 by the end of the year?

 

[Artie Fufkin]

Really hacked off. Running in the last month has been logistically tough with home life a bit fragmented so I managed to find an hour whilst working today.

Usual routine and warmup. Turned right out of drive and within 200m right groin felt wrong. Getting tighter and tighter so had to knock it on the head.

Never had groin issues before, any recommendations other than maybe RICE?

Gutted for you mate. You made the right call stopping. Yep there's not a huge amount that can be done with groin flare ups. Frustratingly it needs time and hopefully it will settle down soon. I'd probably go with a combination of icing and heat (if you've got something like a hot water bottle) to help increase blood flow in the area. Maybe some self massage if it's not too tender but don't if it's painful. Hope you're back out soon.

 

[Greg Bobkin]

The dice threw up another five this morning, so up the riverbank I went. Clocked a sub-7 min/mile for the first so went with it and ended up with a sub-30 four miles (not done one of them in a while) and a slightly easier (but still sub-8) last mile before a gentle wander home back up the hill. Looks like the timber shedding has paid off and the pace is coming back. If only Weakest Link was on, I'd have been in great shape for a blast around that course...

Aside from all that, I've just seen [MENTION=13055]Ninja Elephant[/MENTION] has given me Strava kudos and it's not event 7AM :wow: He obviously hasn't been to bed yet!

 

[knocky1]

The dice threw up another five this morning, so up the riverbank I went. Clocked a sub-7 min/mile for the first so went with it and ended up with a sub-30 four miles (not done one of them in a while) and a slightly easier (but still sub-8) last mile before a gentle wander home back up the hill. Looks like the timber shedding has paid off and the pace is coming back. If only Weakest Link was on, I'd have been in great shape for a blast around that course...

Aside from all that, I've just seen [MENTION=13055]Ninja Elephant[/MENTION] has given me Strava kudos and it's not event 7AM :wow: He obviously hasn't been to bed yet!

Great news that you’re getting back in form. Planing to try some half mile intervals myself today to test the body.
Not sure where I’m at so will feel my way into them at around 7” pace.
Have to wait till our rendering man allows me to knock off as have offered to be his labourer.
Pushing 16 bags of sands and cement through Wickes was good for the legs.

 

[Bozza]

Fantastic running Bozza! That's a big jump. Making serious progress.

Sub 40 by the end of the year?

A sub-40 any time feels like a massive, massive stretch - that's not far off a 10% improvement on where I currently am, particularly because I don't train for, or target, specific distances in any way

However, one thing I've noticed over the last few months is the increased confidence I have gained at holding faster paces for longer.

I'd be interested to know what is a "normal" range of best times across different distances. So, my best current times are:

5km - 20:14
10km - 43:24
HM - 1:41:37

Do any of those look particularly "slow" compared to the other two? Based on my 10-mile time of 1:15:37 the other day, I think I could probably take 2-3 minutes off the HM next time I try.

 

[Simgull]

A sub-40 any time feels like a massive, massive stretch - that's not far off a 10% improvement on where I currently am, particularly because I don't train for, or target, specific distances in any way

However, one thing I've noticed over the last few months is the increased confidence I have gained at holding faster paces for longer.

I'd be interested to know what is a "normal" range of best times across different distances. So, my best current times are:

5km - 20:14
10km - 43:24
HM - 1:41:37

Do any of those look particularly "slow" compared to the other two? Based on my 10-mile time of 1:15:37 the other day, I think I could probably take 2-3 minutes off the HM next time I try.

Rule of thumb for 10k is double 5k and add one minute so 41:30 should be within reach, Key for 10k is to target a time and then run it at a consistent pace. Eg for 41:30 run every k at 4:10 and maybe sprint the last 200m to pick up the last 10 secs.

My best 5k is 20:20 and I’ve run 1:38 for a half so again may be some latitude there.

 

[dazzer6666]

A sub-40 any time feels like a massive, massive stretch - that's not far off a 10% improvement on where I currently am, particularly because I don't train for, or target, specific distances in any way

However, one thing I've noticed over the last few months is the increased confidence I have gained at holding faster paces for longer.

I'd be interested to know what is a "normal" range of best times across different distances. So, my best current times are:

5km - 20:14
10km - 43:24
HM - 1:41:37

Do any of those look particularly "slow" compared to the other two? Based on my 10-mile time of 1:15:37 the other day, I think I could probably take 2-3 minutes off the HM next time I try.

Pop your numbers into one of the established calculators and see how they compare (have linked one below)................you've got super-quick, but looking at that on the face of it I'd say your HM time is the one that looks the most ripe for reduction. My 5k PB is just under 20, HM is 1.35 (neither of which are remotely possible now )

https://www.runnersworld.com/uk/training/a761681/rws-race-time-predictor/

 

[Bozza]

Rule of thumb for 10k is double 5k and add one minute so 41:30 should be within reach, Key for 10k is to target a time and then run it at a consistent pace. Eg for 41:30 run every k at 4:10 and maybe sprint the last 200m to pick up the last 10 secs.

My best 5k is 20:20 and I’ve run 1:38 for a half so again may be some latitude there.

Pop your numbers into one of the established calculators and see how they compare (have linked one below)................you've got super-quick, but looking at that on the face of it I'd say your HM time is the one that looks the most ripe for reduction. My 5k PB is just under 20, HM is 1.35 (neither of which are remotely possible now )

https://www.runnersworld.com/uk/training/a761681/rws-race-time-predictor/

Thanks both.

That RW thing gives...

10km: 42:11; HM: 1:33:04 based on my 5km time
HM: 1:35:45 based on my 10km time

Both of those HM times feel completely impossible, but I guess with disciplined and focused training, pre-race tapering and the race environment itself all bring performance gains that I've not have experienced before.

 

[Garry Nelson's teacher]

Thanks both.

That RW thing gives...

10km: 42:11; HM: 1:33:04 based on my 5km time
HM: 1:35:45 based on my 10km time

Both of those HM times feel completely impossible, but I guess with disciplined and focused training, pre-race tapering and the race environment itself all bring performance gains that I've not have experienced before.

What the predictors can never capture, of course, is the individual's capabilities over different distances; indeed I'm not even sure that they are constructed on a great deal of empirical research (?). I'm firmly of the view that some of us are simply 'better' (or to put it another way - 'worse') across different distances - horses for courses to some extent.
But they do give a general guideline (and therefore expectations).
There's a lot to be said for finding your optimal distance and specialising, although it's a bit of a conservative approach and you won't know your optimal distance until you've tried them.

 

[Bozza]

What the predictors can never capture, of course, is the individual's capabilities over different distances; indeed I'm not even sure that they are constructed on a great deal of empirical research (?). I'm firmly of the view that some of us are simply 'better' (or to put it another way - 'worse') across different distances - horses for courses to some extent.
But they do give a general guideline (and therefore expectations).
There's a lot to be said for finding your optimal distance and specialising, although it's a bit of a conservative approach and you won't know your optimal distance until you've tried them.

Yeah, I've been thinking about that today.

My favourite in terms of feel is the 10km. It feels like a controlled sprint, of sorts.

When I try hard for a 5km is feels as though I'm almost flat out and always holding on a bit.

 

[Artie Fufkin]

Thanks both.

That RW thing gives...

10km: 42:11; HM: 1:33:04 based on my 5km time
HM: 1:35:45 based on my 10km time

Both of those HM times feel completely impossible, but I guess with disciplined and focused training, pre-race tapering and the race environment itself all bring performance gains that I've not have experienced before.

I'd echo a lot of what the guys have already mentioned. Those set of current best times over the 5k, 10k and HM are already impressive and shows that you're doing a lot right Bozza. Yes a tapering period prior to running these distances and in a racing environment would have a beneficial effect.

The one thing you mentioned above though really stood out for me and which I thought was brilliant to hear. You mentioned that you're gaining confidence in maintaining a faster pace for longer. I'd say that those words pretty much define the #1 key principle in getting better at running - to improve our endurance.

 

[Simgull]

Yeah, I've been thinking about that today.

My favourite in terms of feel is the 10km. It feels like a controlled sprint, of sorts.

When I try hard for a 5km is feels as though I'm almost flat out and always holding on a bit.

Oh dear - you won’t make many friends on this thread with that kind of comment. About as popular as buying a bike.

 

[Fitzcarraldo]

The Cretan Runner and Endure have arrived today. Am looking forward to reading them both, having bought them off the back of recommendations here.

 

[dazzer6666]

Oh dear - you won’t make many friends on this thread with that kind of comment. About as popular as buying a bike.

This. #BAN

 

[ForestRowSeagull]

Garmin says 18:45 (strava says 18:38 - which seems generous) for my entry to the NSC 5k. Must add that it's a bit of a dodgy time due to me living on a hill so was a net downhill run so perhaps add 15 seconds or so. Still - over a minute taken off that time in the lockdown period; turns out lots of slow miles helps! Next need to register a 10k and half time to see where i'm at.

38:58 for 10K last night. Very much gave it my all and feeling it this morning now!