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Post by yes on Sept 21, 2019 13:20:30 GMT
17:44 5k PB at Wammy parkrun this morning. Well chuffed with being in the thick end of marathon training too.
4 weeks tomorrow!
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Post by felonious on Sept 21, 2019 17:02:00 GMT
17:44 5k PB at Wammy parkrun this morning. Well chuffed with being in the thick end of marathon training too. 4 weeks tomorrow! That's a fabulous time matey
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Post by felonious on Sept 21, 2019 17:07:24 GMT
13 miles around the hills of Ipstones and Cheddleton this morning with no after effects
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Post by royalewithcheese on Sept 21, 2019 18:48:26 GMT
17:44 5k PB at Wammy parkrun this morning. Well chuffed with being in the thick end of marathon training too. 4 weeks tomorrow! I can't even comprehend how a human being can run that fast, for that long!! I registered 26:30 in my first park run this morning (Congleton), and I needed a lung transplant by the end!! Really enjoyed it though and I've caught the bug now. The guy who won it (finished just under 19 minutes I think) went whizzing past me (he lapped me, and quite a few others I imagine) and I was just in awe!! Breaking 26 minutes is my next goal.
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Post by felonious on Sept 21, 2019 19:03:17 GMT
17:44 5k PB at Wammy parkrun this morning. Well chuffed with being in the thick end of marathon training too. 4 weeks tomorrow! I can't even comprehend how a human being can run that fast, for that long!!
I registered 26:30 in my first park run this morning (Congleton), and I needed a lung transplant by the end!! Really enjoyed it though and I've caught the bug now. The guy who won it (finished just under 19 minutes I think) went whizzing past me (he lapped me, and quite a few others I imagine) and I was just in awe!! Breaking 26 minutes is my next goal. He's built like a greyhound mate, the right age and after many years he's just started making an effort
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Post by royalewithcheese on Sept 21, 2019 19:11:25 GMT
I can't even comprehend how a human being can run that fast, for that long!!
I registered 26:30 in my first park run this morning (Congleton), and I needed a lung transplant by the end!! Really enjoyed it though and I've caught the bug now. The guy who won it (finished just under 19 minutes I think) went whizzing past me (he lapped me, and quite a few others I imagine) and I was just in awe!! Breaking 26 minutes is my next goal. He's built like a greyhound mate, the right age and after many years he's just started making an effort I'm 36, Dad Bod and only just starting to make an effort!!
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Post by yes on Sept 22, 2019 8:53:03 GMT
17:44 5k PB at Wammy parkrun this morning. Well chuffed with being in the thick end of marathon training too. 4 weeks tomorrow! I can't even comprehend how a human being can run that fast, for that long!! I registered 26:30 in my first park run this morning (Congleton), and I needed a lung transplant by the end!! Really enjoyed it though and I've caught the bug now. The guy who won it (finished just under 19 minutes I think) went whizzing past me (he lapped me, and quite a few others I imagine) and I was just in awe!! Breaking 26 minutes is my next goal. Honestly, with consistent running, you'll surprise yourself.
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Post by felonious on Sept 22, 2019 8:59:42 GMT
He's built like a greyhound mate, the right age and after many years he's just started making an effort I'm 36, Dad Bod and only just starting to make an effort!! You're not going to believe me but at 36 you're in your prime. You just need to go out and realise it I was talking to one of my colleagues who runs and she was talking of a new club member who joined from their local Park run. She joined the Park run to lose weight and is now 6 months on, 3 stones lighter, enjoying running and loving the social side of the club
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Post by cactus72 on Sept 22, 2019 9:51:18 GMT
I can't even comprehend how a human being can run that fast, for that long!! I registered 26:30 in my first park run this morning (Congleton), and I needed a lung transplant by the end!! Really enjoyed it though and I've caught the bug now. The guy who won it (finished just under 19 minutes I think) went whizzing past me (he lapped me, and quite a few others I imagine) and I was just in awe!! Breaking 26 minutes is my next goal. Honestly, with consistent running, you'll surprise yourself. I started at 35 and you will improve at that age and older, its about not doing too much too soon but keep it consistant in what you do, at 46 now do 5k in low 17s and 10k in 36s, its what you want out of it, improve fitness, try and be competitive in your age group or a different way of keeping fit other that footie.
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Post by Northy on Sept 22, 2019 12:55:16 GMT
Worcester Half Marathon....A 1:52.20 pb which took over 15 seconds off my old time ..and now onto Barnstaple & what all the hours of training have been based on. A sub 4:20 marathon! Good luck, I drove past there on Friday evening, undulating 😁
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Post by Northy on Sept 22, 2019 12:58:07 GMT
Not 100% sure to be honest chap, but Ive been told its pretty flat Off the website for your approval ;-) The route is almost entirely flat, there is a small lump in the orad as you come out of fremington at approx mile 4, but it isn't anything that can be called a hill. After that, it is absolutely pancake flat; and very, very fast. Looking for a PB? This is your course. Both races start and finish at Rock Park in Barnstaple and head down Ladies mile. Turning left onto Taw Vale, the runners will pass down one of the most scenic roads in the town. Down onto the main square and over the old bridge the runners will reach mile 1 as they head onto the Tarka trail at the old Shapland and petter site. From there it's the Tarka trail all the way to Fremington and then up the Fremington Quay road (closed to traffic) to the main road. The route follows the main road all the way to Yelland, the road is not closed but there is pavement for most of the route, sections that don't have pavement will be coned off. There is one small incline out of Fremington and that's the one bump in the whole race. At Yelland the runners head back to Barnstaple on the Tarka Trail and cross the old bridge and head onto the Strand (closed to traffic all day.) On the Strand the race will split. The half marathoners will turn left just before the old fountain and left again to go under the under pass and head back to the park to the finish. The full marathoners will run all the way along the Strand to the Civic Centre car park where they will access the Tarka trail again. This time it's straight out to Wrafton where the route takes a left onto the road and heads up to the main road. The route follows the main road until the roundabout where the runners will turn left and head down towards Vellator. Next comes a little out and back section at Vellator. This is necessary to ensure that we have exactly the right distance for the route. Runners will head towards the car park at Vellator and perform a dignified and balletic U turn around a stragetically placed cone before heading back to the roundabout. There the route goes back onto the Tarka trail and heads down to Crash Gate 1 at RMB Chivenor. Now comes the exciting bit, running across the base at Chivenor! Be under no illusions, this is tough. Yes it is pretty much flat, but due to security reasons we are not allowed to put anyone on the base. The route now becomes a lonely trek around the perimiter track. There are no spectators allowed on the base for obvious reasons but there will be marshals, a water station, first aid and some snipers provided by the base. Apparently if you drop below your goal speed the snipers will offer some encouragement for you...... The 2.5 miles of track at the base will fly by and before you know it you'll be at Crash gate 2 and heading through the outside of the camp back to Chivenor roundabout. Once there you'll pick up the Tarka trail and head home. All the way back to the park, it's a straight run in, doubtless the wind will be behind you and you'll gallop along to a new PB and the adoration of your friends and family. I've run on the tarka trail a lot as my in laws live in Westward Ho! That section from Barnstaple to Fremington can get pretty windy sometimes (the biggest wind farm in England is just the other side of the estuary) but it is dead flat. It's not the most interesting but could definitely make for a fast time. The stretch from Bideford to Torrington is a more interesting route if you're down there for a while and the south west coast path is brilliant if you like hills. I drove through Torrington on Friday, looks a bit of a dump.
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Post by Northy on Sept 22, 2019 13:02:57 GMT
14 miles on the Sandstone trail this morning, prep for next weeks race. Interesting after the storms this morning, my legs are still itchy and tingling after all the nettle stings 4 hours after finishing.
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Post by Timmypotter on Sept 22, 2019 13:29:50 GMT
I've run on the tarka trail a lot as my in laws live in Westward Ho! That section from Barnstaple to Fremington can get pretty windy sometimes (the biggest wind farm in England is just the other side of the estuary) but it is dead flat. It's not the most interesting but could definitely make for a fast time. The stretch from Bideford to Torrington is a more interesting route if you're down there for a while and the south west coast path is brilliant if you like hills. I drove through Torrington on Friday, looks a bit of a dump. Yep, not the best place in the world but the surrounding countryside is really nice. The independent cinema is worth a trip on a rainy day too. It does also have a Lidl which wins it bonus points from me. Why doesn't Biddulph have a Lidl (Biddle Lidl). They've missed a trick. This is the kind of quality I post when I'm procrastinating instead of doing a rainy long run. I'm going now. After a cup of tea.
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Post by Timmypotter on Sept 22, 2019 13:33:13 GMT
14 miles on the Sandstone trail this morning, prep for next weeks race. Interesting after the storms this morning, my legs are still itchy and tingling after all the nettle stings 4 hours after finishing. I quite enjoy a few stings on a fell race. It gives you something to think about other than the pain you're in and the pain that's still to come.
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Post by royalewithcheese on Sept 22, 2019 17:41:26 GMT
Been out for another 5k today around where I live.
Got a PB of 26:24.
Trying to break 26 minutes. That's my next goal.
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Post by royalewithcheese on Sept 22, 2019 17:50:01 GMT
Quite hilly where I live too!!
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Post by felonious on Sept 22, 2019 17:52:28 GMT
14 miles on the Sandstone trail this morning, prep for next weeks race. Interesting after the storms this morning, my legs are still itchy and tingling after all the nettle stings 4 hours after finishing. I quite enjoy a few stings on a fell race. It gives you something to think about other than the pain you're in and the pain that's still to come. Nice to hear tales of real men running, meanwhile I tiptoed through the brambles at Hanchurch on Thursday night
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Post by Timmypotter on Sept 22, 2019 17:58:12 GMT
I quite enjoy a few stings on a fell race. It gives you something to think about other than the pain you're in and the pain that's still to come. Nice to hear tales of real men running, meanwhile I tiptoed through the brambles at Hanchurch on Thursday night I'm not that much of a real man after today's attempt. I had to call in the cavalry at the bottom of the hill in Buglawton. Last long run before the Congleton half in 2 weeks and it wasn't the confidence booster I was hoping for.
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Post by felonious on Sept 22, 2019 18:24:01 GMT
Nice to hear tales of real men running, meanwhile I tiptoed through the brambles at Hanchurch on Thursday night I'm not that much of a real man after today's attempt. I had to call in the cavalry at the bottom of the hill in Buglawton. Last long run before the Congleton half in 2 weeks and it wasn't the confidence booster I was hoping for. Oh dear, nothing too serious? Isn't the Congleton Half a bit long for you?
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Post by Timmypotter on Sept 22, 2019 18:58:27 GMT
I'm not that much of a real man after today's attempt. I had to call in the cavalry at the bottom of the hill in Buglawton. Last long run before the Congleton half in 2 weeks and it wasn't the confidence booster I was hoping for. Oh dear, nothing too serious? Isn't the Congleton Half a bit long for you? It is really. I don't enjoy the training and I don't enjoy the race itself that much. I was offered a transfer by a mate of my Mrs, who said I'd definitely take it, so I had to to avoid her embarrassment 😒 I'm hoping for a 10k PB at Telford in December so it'll have helped towards that if nothing else. My thighs were going wobbly today (probably as I cycled to work on Friday and spent all day yesterday gardening). I reckon it's always safer to call it quits when you can feel that you're just slapping your feet down.
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Post by felonious on Sept 22, 2019 19:05:12 GMT
Oh dear, nothing too serious? Isn't the Congleton Half a bit long for you? It is really. I don't enjoy the training and I don't enjoy the race itself that much. I was offered a transfer by a mate of my Mrs, who said I'd definitely take it, so I had to to avoid her embarrassment 😒 I'm hoping for a 10k PB at Telford in December so it'll have helped towards that if nothing else. My thighs were going wobbly today (probably as I cycled to work on Friday and spent all day yesterday gardening). I reckon it's always safer to call it quits when you can feel that you're just slapping your feet down. Telford's a funny one I've never got near my PB on the course even though I've had seriously good Park runs there. I've wondered whether it's because it's usually so bloody cold or the fact that I'm at the back of the elite field. Have you thought about Tamworth 10K in October? Fantastic 2 lap course, flat with a lot of variety. Road, canal, river, town park and wildlife park with a few different surfaces.
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Post by Timmypotter on Sept 22, 2019 19:13:01 GMT
It is really. I don't enjoy the training and I don't enjoy the race itself that much. I was offered a transfer by a mate of my Mrs, who said I'd definitely take it, so I had to to avoid her embarrassment 😒 I'm hoping for a 10k PB at Telford in December so it'll have helped towards that if nothing else. My thighs were going wobbly today (probably as I cycled to work on Friday and spent all day yesterday gardening). I reckon it's always safer to call it quits when you can feel that you're just slapping your feet down. Telford's a funny one I've never got near my PB on the course even though I've had seriously good Park runs there. I've wondered whether it's because it's usually so bloody cold or the fact that I'm at the back of the elite field. Have you thought about Tamworth 10K in October? Fantastic 2 lap course, flat with a lot of variety. Road, canal, river, town park and wildlife park with a few different surfaces. It's the same day as the half but one to think about next year.
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Post by royalewithcheese on Sept 22, 2019 19:28:00 GMT
How often should I be running to see improvement? I'm doing on average 3 x 5k runs per week. Is that enough?
Should I be doing anything on my non-running days? Squats, lunges etc (leg exercises)?
How many complete rest days should I have? Shins do ache a bit so I worry I'm overdoing it. Is that normal?
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Post by Timmypotter on Sept 22, 2019 19:39:48 GMT
How often should I be running to see improvement? I'm doing on average 3 x 5k runs per week. Is that enough? Should I be doing anything on my non-running days? Squats, lunges etc (leg exercises)? How many complete rest days should I have? Shins do ache a bit so I worry I'm overdoing it. Is that normal? Don't always run hard. Save your 5k PB attempts for Parkrun or you'll be sore a lot of the time. Try to form a running habit by making sure you enjoy your running. You don't want it to become a chore. If you always go all out you'll end up not looking forward to it. That's not to say you shouldn't ever go fast outside of a race but it's best to split it up into intervals. E.g. 5 x 1k at your goal 5k pace with 90 seconds rest. Most of your running should be slow and steady - as much as 2 minutes per km slower than your 5k pace. You're still getting aerobic improvements when you do this but you're not damaging yourself.
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Post by royalewithcheese on Sept 22, 2019 19:47:41 GMT
How often should I be running to see improvement? I'm doing on average 3 x 5k runs per week. Is that enough? Should I be doing anything on my non-running days? Squats, lunges etc (leg exercises)? How many complete rest days should I have? Shins do ache a bit so I worry I'm overdoing it. Is that normal? Don't always run hard. Save your 5k PB attempts for Parkrun or you'll be sore a lot of the time. Try to form a running habit by making sure you enjoy your running. You don't want it to become a chore. If you always go all out you'll end up not looking forward to it. That's not to say you shouldn't ever go fast outside of a race but it's best to split it up into intervals. E.g. 5 x 1k at your goal 5k pace with 90 seconds rest. Most of your running should be slow and steady - as much as 2 minutes per km slower than your 5k pace. You're still getting aerobic improvements when you do this but you're not damaging yourself. Thanks for the advice. So if I am capable of running around 26 minutes for 5k, should I be doing runs at around 30 or 35 minutes? Should I look to start adding distance (6k or 7k) at the slower pace? In general, I am really enjoying it, so I dont really have any concerns about it becoming a chore or losing interest. The feeling afterwards is amazing. It really clears the mind. Its having such a positive impact on me, in all areas of my life.
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Post by Timmypotter on Sept 22, 2019 20:49:11 GMT
Don't always run hard. Save your 5k PB attempts for Parkrun or you'll be sore a lot of the time. Try to form a running habit by making sure you enjoy your running. You don't want it to become a chore. If you always go all out you'll end up not looking forward to it. That's not to say you shouldn't ever go fast outside of a race but it's best to split it up into intervals. E.g. 5 x 1k at your goal 5k pace with 90 seconds rest. Most of your running should be slow and steady - as much as 2 minutes per km slower than your 5k pace. You're still getting aerobic improvements when you do this but you're not damaging yourself. Thanks for the advice. So if I am capable of running around 26 minutes for 5k, should I be doing runs at around 30 or 35 minutes? Should I look to start adding distance (6k or 7k) at the slower pace? In general, I am really enjoying it, so I dont really have any concerns about it becoming a chore or losing interest. The feeling afterwards is amazing. It really clears the mind. Its having such a positive impact on me, in all areas of my life. I'd build towards a standard easy run of around 8k. I usually do 3 or 4 of these a week with maybe a speed or hill session one day and a longer run at the weekend. There's no need to rush anything though. Build up slowly and steadily if that sounds like a long way. The rule of thumb is no more than a 10% week on week distance increase and I'd apply the same rule to the length of your individual runs. I've also been donning the lycra quite a bit recently (I tend to count my 50 mile round trip commute as equivalent to a longish run) which has helped leg stamina and is a good way to get cardio improvements without taking a toll on your joints. That's becoming more important to me as I'm a bit big for a distance runner and it's slowly ruining my knees and ankles, whereas I can spend 4 hours on the bike and feel fine the next day.
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Post by yes on Sept 23, 2019 11:34:32 GMT
Don't always run hard. Save your 5k PB attempts for Parkrun or you'll be sore a lot of the time. Try to form a running habit by making sure you enjoy your running. You don't want it to become a chore. If you always go all out you'll end up not looking forward to it. That's not to say you shouldn't ever go fast outside of a race but it's best to split it up into intervals. E.g. 5 x 1k at your goal 5k pace with 90 seconds rest. Most of your running should be slow and steady - as much as 2 minutes per km slower than your 5k pace. You're still getting aerobic improvements when you do this but you're not damaging yourself. Thanks for the advice. So if I am capable of running around 26 minutes for 5k, should I be doing runs at around 30 or 35 minutes? Should I look to start adding distance (6k or 7k) at the slower pace? In general, I am really enjoying it, so I dont really have any concerns about it becoming a chore or losing interest. The feeling afterwards is amazing. It really clears the mind. Its having such a positive impact on me, in all areas of my life. If you can, join a club, and go along for some of the easy social runs. You can get used to running at a pace and having a full conversation, this is what many consider to be 'easy'. You'll make lots of mates, build your mileage base, and learn what constitutes as an 'easy' pace. I don't get along to enough club runs any more (family life), but I've made some really good friends at my club.
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Post by Northy on Sept 23, 2019 13:40:28 GMT
14 miles on the Sandstone trail this morning, prep for next weeks race. Interesting after the storms this morning, my legs are still itchy and tingling after all the nettle stings 4 hours after finishing. I quite enjoy a few stings on a fell race. It gives you something to think about other than the pain you're in and the pain that's still to come. Over 24 hour after finishing around the ankles are still itchy, must have been some stinging I got, was even difficult trying to get to sleep last night
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Post by Northy on Sept 23, 2019 13:42:49 GMT
Telford's a funny one I've never got near my PB on the course even though I've had seriously good Park runs there. I've wondered whether it's because it's usually so bloody cold or the fact that I'm at the back of the elite field. Have you thought about Tamworth 10K in October? Fantastic 2 lap course, flat with a lot of variety. Road, canal, river, town park and wildlife park with a few different surfaces. It's the same day as the half but one to think about next year. Cheshire 10k from Arley Hall (peaky blinders fame) early November is very flat and fast
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Post by Caerwrangonpotter on Sept 23, 2019 13:43:43 GMT
It is really. I don't enjoy the training and I don't enjoy the race itself that much. I was offered a transfer by a mate of my Mrs, who said I'd definitely take it, so I had to to avoid her embarrassment 😒 I'm hoping for a 10k PB at Telford in December so it'll have helped towards that if nothing else. My thighs were going wobbly today (probably as I cycled to work on Friday and spent all day yesterday gardening). I reckon it's always safer to call it quits when you can feel that you're just slapping your feet down. Telford's a funny one I've never got near my PB on the course even though I've had seriously good Park runs there. I've wondered whether it's because it's usually so bloody cold or the fact that I'm at the back of the elite field. Have you thought about Tamworth 10K in October? Fantastic 2 lap course, flat with a lot of variety. Road, canal, river, town park and wildlife park with a few different surfaces. Telford 10k..managed to get in last year for first time...slipped & fell on first corner heading into downhill section as it was greasy Bollocks!
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