Running

[lionel]

May 15, 2023 22:04:35 GMT kentishu said:

I know everything you say is absolutely correct guys, and I used to do it, there was a time when I did a half marathon virtually every Sunday, then I had a break and could only manage 10k's when I got back in to it, then the pandemic put paid to that, and I just haven't been able to get going again. That is really as pathetic as it sounds, I know I must do better...

Kentish

Just saw this one. I would describe my relationship with running as complicated. Main reason I switched to triathlon. The swim and cycle training is liberating. Also, it's quite nice to put muscle on in the gym without fearing the negative impact. It also enables me to keep my hand in with running without excess run training.

[soulhalshall]

Now that I think back a bit, I think that doing big European races is great but what's also great is turning up at local European races where you're perhaps the only foreigner. This is exciting and novel. They often have excellent goodie bags, cheap entry fees, unusual prizes and nice spreads afterwards. You'll also come across as excitingly exotic.

I used to do reasonably well in local Greek races which were very well organized on the whole. I came second in a 10.5k race and got a round piece of local bread as a prize (and a nice statuette) while at a 5k in Athens I got a pineapple for coming second. I ate neither.

[Russ Greaves]

Had possibly my worst race ever last Sunday. Half marathon, intended to be a hard training run, but it was an actual race so I ended up trying to treat it as such. Went through 5k on target pace, hit 10k having given back maybe 30seconds - then I just crashed and burned. Would happily have stopped and never run again in my life. Had people going past me with ease and one fellow City of Hull runner who assumed I was injured. It felt worse than any injury! It felt like a slow, painful death.

I ran a 5k three days later and got a PB!

All eyes on Amsterdam now and, having been pretty confident of getting the time I want, I’m now genuinely 50/50 as to whether I’ll manage it.

[Actually Valid Username]

May 15, 2023 20:58:49 GMT Russ Greaves said:

May 15, 2023 19:41:19 GMT Actually Valid Username said:

Can't seem to break sub 26 mins on a park run at the moment, I'm trying to be as relaxed as possible and "let" it happen. Every so often I tell myself I'll take it seriously but... Come on... If I had the energy after work every day to go for a run I'd already be doing it.

I wish I could though- everyone's right about the mental benefits of running, it's like a pressure washer around the inside of my head. Nothing matters when you're riding that high

Get your heart rate up before you start. You should be on the start line already feeling like you’ve had a bit of workout! The energy you expend in warming up properly (including a few short ‘sprints’ at faster than your target pace) will not leave you short of the energy required to run for (under) 26mins, but it will prime your body for the effort and allow you to start faster and maintain it longer. It’ll feel a bit uncomfortable when you first do it - like you’re tiring yourself out before you even start - but it works!

Waiting for my parkrun time to come through right now but this advice has been absolute gold. Sub 26 minute text hopefully (unless the pacers messed up!)

I'm still not above rolling out of bed with a hangover and plodding round, but for a "I think I'll go for a PB this week" this is fantastic advice.
Thanks Russ

[sneakyfate]

Which parkrun were you at? I've just got home from Milton Country parkrun. I wanted to do a fast one (which for me at age 67 means under 27 minutes) ahead of doing the Town and Gown 10K a week tomorrow, but alas the legs said no, and I had to settle for 28:21 (unofficially, but it's usually pretty accurate). I was briefly held up when a runner just in front of me tripped and went down heavily, so several of us stopped to check he was ok - he was. But I doubt that cost more than a few seconds. Highlight of the morning was an old gentleman called Terry completing his 500th parkrun!

[Actually Valid Username]

I often do one in West London staying with my partner, so the Wormwood Scrubs or Gunnersbury Park one, otherwise it's the St Albans one. Often get a yellows shout from a steward. Gunnersbury today - time just came through 25:24!!!!!!

Very chuffed

[sneakyfate]

So not "just" sub-26, you smashed it, well done! I don't rule out getting there again on a good day, but given that I was sub-23 just 11 years ago, I'm fairly accepting of the ageing process now.

[Russ Greaves]

Oct 7, 2023 10:43:53 GMT Actually Valid Username said:

I often do one in West London staying with my partner, so the Wormwood Scrubs or Gunnersbury Park one, otherwise it's the St Albans one. Often get a yellows shout from a steward. Gunnersbury today - time just came through 25:24!!!!!!

Very chuffed

Great work!

[GBC]

I've been 'sort of' running for a while now, and wondered if you clever folk could help me up my game.

What do I mean by 'sort of'?

• I can run OK. Proud to have done 3 half marathons this year.
• I'm not fast. Those half marathons have been ~2 hours 30. PB is 2 hours 11 (in 2021).
• 5km tends to be ~34 minutes (PB was ~25, but that was a while back).

Where am I now?

• Those times are fairly consistent - I'm not seeing much improvement, just plodding along.
• A bit overweight - about 10kgs over where I'd like to be.
• Ankles and knees don't bend as much as I'd like!

Any bright ideas?

[rocky]

Oct 11, 2023 7:06:15 GMT GBC said:

I've been 'sort of' running for a while now, and wondered if you clever folk could help me up my game.

What do I mean by 'sort of'?

• I can run OK. Proud to have done 3 half marathons this year.
• I'm not fast. Those half marathons have been ~2 hours 30. PB is 2 hours 11 (in 2021).
• 5km tends to be ~34 minutes (PB was ~25, but that was a while back).

Where am I now?

• Those times are fairly consistent - I'm not seeing much improvement, just plodding along.
• A bit overweight - about 10kgs over where I'd like to be.
• Ankles and knees don't bend as much as I'd like!

Any bright ideas?

Variety is the spice of life.  Long & slow, short & fast, fartlek/intervals, cross training - do something different each day, and don't forget to include rest days.  Have fun.

[Russ Greaves]

Rocky's got it pretty much right.

Improving at running is simple but hard. As in, there's nothing too difficult in getting to grips with what's required, but actually doing it is tough.

It's about doing the miles, making sure a percentage of those miles (say around 20-25%) are at or around target race pace, and definitely making sure you allow time for recovery between those 'quality' sessions. The rest of the mileage (75-80%) should be relatively easy - that's part of the recovery!

[Russ Greaves]

Sept 26, 2023 19:15:30 GMT Russ Greaves said:

Had possibly my worst race ever last Sunday. Half marathon, intended to be a hard training run, but it was an actual race so I ended up trying to treat it as such. Went through 5k on target pace, hit 10k having given back maybe 30seconds - then I just crashed and burned. Would happily have stopped and never run again in my life. Had people going past me with ease and one fellow City of Hull runner who assumed I was injured. It felt worse than any injury! It felt like a slow, painful death.

I ran a 5k three days later and got a PB!

All eyes on Amsterdam now and, having been pretty confident of getting the time I want, I’m now genuinely 50/50 as to whether I’ll manage it.

Was hoping for the championship time to qualify for the London Marathon (1.12.30) and got 1.11.48! Delighted. Now just the small matter of marathon training…

[GBC]

Oct 15, 2023 18:33:01 GMT Russ Greaves said:

Was hoping for the championship time to qualify for the London Marathon (1.12.30) and got 1.11.48! Delighted. Now just the small matter of marathon training…

That's incredible. Well done, Russ.

[Russ Greaves]

Now revised to 1.11.35 after a timing error - 32nd out of 15,894. I’ve hit my sporting pinnacle!

[sneakyfate]

Oct 16, 2023 17:10:33 GMT Russ Greaves said:

Now revised to 1.11.35 after a timing error - 32nd out of 15,894. I’ve hit my sporting pinnacle!

Fantastic, congratulations! I think any sporting pinnacle I had is well behind me now. I'm happy to settle for 1035th out of 2661 at the Cambridge Town and Gown 10K yesterday. Beat my target of sub-55 minutes to clock 53:38, while my son went on ahead to get a 10K PB of 47:35. I was 732nd/1263 among the men, and 44th/110 in the male 60-69 category. That'll do, pig.