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Post by felonious on Sept 23, 2019 14:05:02 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. 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! I've done it when there was ice on the route. The hill is the start and finish of the Park run.
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Post by Caerwrangonpotter on Sept 23, 2019 18:10:57 GMT
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! I've done it when there was ice on the route. The hill is the start and finish of the Park run. Thats the one! This year Im working so its a no no, but Ive got my hands full with Barnstaple this weekend....and the usual trip to Cardiff for the half the week after!
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Post by royalewithcheese on Sept 24, 2019 18:15:40 GMT
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. So I managed to drag my arse out of bed at 6am today and go for a run (I've got 2 young kids, 1 and 4, so I don't tend to get a good nights sleep, so afternoon running is what I normally do). Have to say, I really enjoyed it. It set me up for the day. I got to work with a spring in my step, full of energy. Will definitely try and do more early runs, kids permitting. As for the actual run, I decided to slow the pace a little and add a bit of distance. All my runs have been 5k so far, and I normally average around the 5.20 mark per km. Today I slowed it to an average of 5.40 per km (my first couple of kilometres were actually near the 6 minute mark) and I found I had plenty left in the tank when I reached 5k (which is when I'm normally blowing out of my arse). I finished at 6.1km, and the last couple of kilometres were really fast by my standards (around 5mins each) and I think I could have gone further, had I not had to get back and get showered for work. I'm thinking of slowly building to 10k and then entering a run somewhere local.
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Post by yes on Sept 24, 2019 18:54:21 GMT
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. So I managed to drag my arse out of bed at 6am today and go for a run (I've got 2 young kids, 1 and 4, so I don't tend to get a good nights sleep, so afternoon running is what I normally do). Have to say, I really enjoyed it. It set me up for the day. I got to work with a spring in my step, full of energy. Will definitely try and do more early runs, kids permitting. As for the actual run, I decided to slow the pace a little and add a bit of distance. All my runs have been 5k so far, and I normally average around the 5.20 mark per km. Today I slowed it to an average of 5.40 per km (my first couple of kilometres were actually near the 6 minute mark) and I found I had plenty left in the tank when I reached 5k (which is when I'm normally blowing out of my arse). I finished at 6.1km, and the last couple of kilometres were really fast by my standards (around 5mins each) and I think I could have gone further, had I not had to get back and get showered for work. I'm thinking of slowly building to 10k and then entering a run somewhere local. Well done 👍 I think there are plans for 5k to 10k out there. I remember when I started out I had terrible shin splints from doing too much too soon, so try not to jump to quickly(I know it's easy to do when you're raring to go). Great going though! I do most of my runs early morning now, it suits me more with family life (kids same age as yours) and yeah it does set you up nicely.
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Post by royalewithcheese on Sept 25, 2019 12:29:29 GMT
Ran another 6k this morning. Similar time to yesterday (34 mins). Very hilly (80m / 260ft elevation gain).
Think I am going to rest tomorrow and Friday and then do the Park Run again Saturday morning.
I've done 4 out of the past 5 days, so I'm thinking a couple of rest days are in order.
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Post by Northy on Sept 25, 2019 12:31:54 GMT
Ran another 6k this morning. Similar time to yesterday (34 mins). Very hilly (80m / 260ft elevation gain). Think I am going to rest tomorrow and Friday and then do the Park Run again Saturday morning. I've done 4 out of the past 5 days, so I'm thinking a couple of rest days are in order. yes always build in a bit of rest, helps in the long run.
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Post by royalewithcheese on Sept 26, 2019 20:43:45 GMT
Anyone on here done Tatton 10k?
What's the course like? Flat or hilly?
Ok for a beginner?
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Post by felonious on Sept 27, 2019 6:00:20 GMT
Anyone on here done Tatton 10k? What's the course like? Flat or hilly? Ok for a beginner? Northy's your man. It's perfectly ok if you've trained for it. Undulating and a bit icy from memory of my one and only effort 9 years ago. Mixed track, lane and a small amount of off road giving a cross country feel in a few places. Nothing too strenuous. I did it for Christies and raised a grand.
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Post by felonious on Sept 27, 2019 6:02:33 GMT
20 Minute tempo effort last night from the bottom of Sir Stan's Way up around the Power League, Greens and back down to the bottom around 6:50s.
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Post by yes on Sept 27, 2019 8:56:06 GMT
20 Minute tempo effort last night from the bottom of Sir Stan's Way up around the Power League, Greens and back down to the bottom around 6:50s. Not the easiest loop mate, well done 👍 Got my longest long run tomorrow. 22 miles with 14 at marathon pace. Doing the run at the same time as the race starts, same kit and everything so no nasty surprises.
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Post by Northy on Sept 28, 2019 6:48:46 GMT
Anyone on here done Tatton 10k? What's the course like? Flat or hilly? Ok for a beginner? It's off road, if it's the same route as the Tatton Yule yomp xmas run, undulating with bits of grass and through trees area, light trail shoes probably best Yes, ok for a beginner, if you want a flat road 10k, the Cheshire 10k from Arley Hall (where they film peaky blinders) in November is a good one.
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Post by Northy on Sept 28, 2019 6:51:21 GMT
Sandstone trail race tomorrow, took me 2 days to get over last week's nettle stings on the top half of the sandstone, so itchy and tingly for a good 24 hours after
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Post by royalewithcheese on Sept 28, 2019 6:55:33 GMT
Anyone on here done Tatton 10k? What's the course like? Flat or hilly? Ok for a beginner? It's off road, if it's the same route as the Tatton Yule yomp xmas run, undulating with bits of grass and through trees area, light trail shoes probably best Yes, ok for a beginner, if you want a flat road 10k, the Cheshire 10k from Arley Hall (where they film peaky blinders) in November is a good one. Thanks for the info Northy. Off to Congleton Park Run this morning 👍👍🏃♂️🏃♂️
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Post by royalewithcheese on Sept 28, 2019 9:27:47 GMT
Took over a minute off my 5k PB this morning. Very happy with that.
I think the longer distances I've started to run definitely helped.
26:24 down to 25:22 today. 🏃♂️🏃♂️👍👍
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Post by Timmypotter on Sept 28, 2019 12:56:08 GMT
20 Minute tempo effort last night from the bottom of Sir Stan's Way up around the Power League, Greens and back down to the bottom around 6:50s. Not the easiest loop mate, well done 👍 Got my longest long run tomorrow. 22 miles with 14 at marathon pace. Doing the run at the same time as the race starts, same kit and everything so no nasty surprises. I don't envy you. That's the kind of run that will find you out if you've been cutting any corners I did my longest long run when training for the marathon along the tarka trail in North Devon. Did a similar distance at marathon pace and I vaguely remember crossing back over the bridge into Bideford and being in a kind of trance - nearly got wiped out on the big roundabout across the road back into Westward Ho! I was in bed at 8pm that night and slept until 10 the next morning. That run was really the one that convinced me I'd never do another marathon. I hope it goes well.
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Post by Timmypotter on Sept 28, 2019 13:02:15 GMT
Took over a minute off my 5k PB this morning. Very happy with that. I think the longer distances I've started to run definitely helped. 26:24 down to 25:22 today. 🏃♂️🏃♂️👍👍 Well done. I always find that a lot of the benefit of your longer runs is in the confidence boost and mental edge it gives you. When you regularly do 8k, 5k suddenly isn't that daunting and you're not scared to start fast. The only exception to this rule in my experience is the marathon. You can't really run further than the distance in training without setting yourself back. You just need a lot of grit.
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Post by yes on Sept 28, 2019 15:58:31 GMT
Not the easiest loop mate, well done 👍 Got my longest long run tomorrow. 22 miles with 14 at marathon pace. Doing the run at the same time as the race starts, same kit and everything so no nasty surprises. I don't envy you. That's the kind of run that will find you out if you've been cutting any corners I did my longest long run when training for the marathon along the tarka trail in North Devon. Did a similar distance at marathon pace and I vaguely remember crossing back over the bridge into Bideford and being in a kind of trance - nearly got wiped out on the big roundabout across the road back into Westward Ho! I was in bed at 8pm that night and slept until 10 the next morning. That run was really the one that convinced me I'd never do another marathon. I hope it goes well. I've had a bad chest this week so been nervous to be honest. Went well though, probably ran a bit quicker than marathon pace so need to stay disciplined in the first half of the marathon. Achilles is a bit sore but nothing too bad. Absolutely pissed it down too. That's the toughest session done now, another 20 next week and taper starts. If it wasn't for the kids, I'd have been in bed by now already!
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Post by royalewithcheese on Sept 28, 2019 16:49:55 GMT
Signed up for the Tatton 10k. 5 weeks today, so plenty of time to train.
Going to start with 7ks next week, then gradually build up.
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Post by Squeekster on Sept 28, 2019 19:49:57 GMT
I'm trying to work out how far I ran today, new to the game and at 49 thought I'd get back to my teenage years when I used to do quite a bit.
Tried google maps and map my run but can I buggery work out how to use them, built myself up to 3 miles in around 30 mins give or take but have been doing laps 3x Astbury mere which I think/hope is exactly a mile(on my way home from work) then 3x Bathpool as I live in Kidsgrove and enjoy the fact there is no traffic.
Getting bored with the circuits now although will continue Astbury but today I started at bathpool car park Nelson bank and jogged down the left-hand side track all the way through to the other end and unto the round about just past JCB and back any ideas on distance?
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Post by royalewithcheese on Sept 28, 2019 20:06:53 GMT
I'm trying to work out how far I ran today, new to the game and at 49 thought I'd get back to my teenage years when I used to do quite a bit. Tried google maps and map my run but can I buggery work out how to use them, built myself up to 3 miles in around 30 mins give or take but have been doing laps 3x Astbury mere which I think/hope is exactly a mile(on my way home from work) then 3x Bathpool as I live in Kidsgrove and enjoy the fact there is no traffic. Getting bored with the circuits now although will continue Astbury but today I started at bathpool car park Nelson bank and jogged down the left-hand side track all the way through to the other and unto the round about just past JCB and back any ideas on distance? Astbury Mere is a mile, so 3 laps is approx 5k. Download Strava on your phone and run with it. It gives you loads of information (distance, time, time splits, elevation, calories burned etc etc). It works through GPS and tracks your route.
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Post by Northy on Sept 29, 2019 18:30:47 GMT
Took over a minute off my 5k PB this morning. Very happy with that. I think the longer distances I've started to run definitely helped. 26:24 down to 25:22 today. 🏃♂️🏃♂️👍👍 It is one of the pb courses
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Post by Northy on Sept 29, 2019 18:36:51 GMT
Sandstone trail A race today, 17.5 miles with 1600 foot of ascent, the trails and fields were thick mud in places, flooded fields both mud an water ankle deep, a torrential storm 2/3 in, after that it was just survival to finish. The cornfield was 8 foot high and the mud was clay, like having weights on your shoes, sliding all over the place even in trail shoes. Didn't really enjoy this one 😁
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Post by royalewithcheese on Sept 29, 2019 19:01:27 GMT
Sandstone trail A race today, 17.5 miles with 1600 foot of ascent, the trails and fields were thick mud in places, flooded fields both mud an water ankle deep, a torrential storm 2/3 in, after that it was just survival to finish. The cornfield was 8 foot high and the mud was clay, like having weights on your shoes, sliding all over the place even in trail shoes. Didn't really enjoy this one 😁 Sounds fun 😂
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Post by royalewithcheese on Sept 29, 2019 19:03:27 GMT
Took over a minute off my 5k PB this morning. Very happy with that. I think the longer distances I've started to run definitely helped. 26:24 down to 25:22 today. 🏃♂️🏃♂️👍👍 It is one of the pb courses It is mate, completely flat. Only problem I have is the start. It takes 30 to 45 seconds to get going due to the crowd. I think I'll go on a non Park Run day and see if I can break 25 minutes. Did a 6k run this morning and my shins are aching now. I will probably take a couple days off and then start the 7k runs, in prep for the 10k. Out of interest, I assume that is a good way to train for a 10k? Just gradually add distance in the run up?
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Post by Northy on Sept 29, 2019 19:59:22 GMT
It is one of the pb courses It is mate, completely flat. Only problem I have is the start. It takes 30 to 45 seconds to get going due to the crowd. I think I'll go on a non Park Run day and see if I can break 25 minutes. Did a 6k run this morning and my shins are aching now. I will probably take a couple days off and then start the 7k runs, in prep for the 10k. Out of interest, I assume that is a good way to train for a 10k? Just gradually add distance in the run up? Yes, a mile a week increase
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Post by Caerwrangonpotter on Sept 30, 2019 12:58:21 GMT
Back from Barnstaple.....and it was wet! Very wet with headwinds which made the sub 4:30 marathon attempt a bit of a no no sadly. Happy with 4:52 all things considered in what was a very well organised run. Hats off to the folk of Barnstaple too who came out & offered support in some filthy conditions.
Running around a Royal Marines Commando base for 4 miles was bleak but all part of the run
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Post by felonious on Oct 3, 2019 20:50:23 GMT
Back on the 20 minute tempo tonight up and down Sir Stan's Way in the wind and heavy rain. 6:50s for the first two miles and 6:35 for the last. Immediate recovery on the breathing now so it's getting easier
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Post by murphthesurf on Oct 3, 2019 20:53:29 GMT
Back on the 20 minute tempo tonight up and down Sir Stan's Way in the wind and heavy rain. 6:50s for the first two miles and 6:35 for the last. Immediate recovery on the breathing now so it's getting easier You any good at RB ???????????????
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Post by felonious on Oct 4, 2019 6:31:10 GMT
Back on the 20 minute tempo tonight up and down Sir Stan's Way in the wind and heavy rain. 6:50s for the first two miles and 6:35 for the last. Immediate recovery on the breathing now so it's getting easier You any good at RB ??????????????? More box to box
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Post by Northy on Oct 4, 2019 6:44:19 GMT
Back on the 20 minute tempo tonight up and down Sir Stan's Way in the wind and heavy rain. 6:50s for the first two miles and 6:35 for the last. Immediate recovery on the breathing now so it's getting easier Back on the piss last night, enjoying a week off 😋
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