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Post by felonious on Oct 16, 2020 19:05:04 GMT
Have you entered yet or are you leaving it until the last minute? Last minute I think, will see what happens now Cheshire has been moved to High I had a look at the route, it's now out and back as not allowed into West Cheshire we are only a 100 cases per 100,000 around us I've just had the final race information email so it looks as if it's going ahead.
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Post by felonious on Oct 18, 2020 15:39:05 GMT
Finally got an actual 10K race in today the first since February 39 minutes well pleased with that. Seriously well organised before, start, during and finish, fantastic effort from the organisers it couldn't have been any better and many thanks to Cheshire East council for allowing it to go ahead.
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Post by felonious on Oct 18, 2020 15:40:48 GMT
Just to add the Garmin and the chip time were only a few seconds different which is really pleasing.
Season's best for 5K and 10K.
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Post by alsagerstokie on Oct 18, 2020 17:51:24 GMT
I do a 10k nearly every Sunday I don't run for a quick time as I have a long standing knee injury but I start in Alsager take in Church Lawton Edge road heath and back. Usually do it between 55mins and 1hr 5.
This week I've done that Sun. Mon aleg session in gym for hour. Wed Back Biceps. Thurs Chest Triceps Shoulders. Fri Treadmill Air Bike Medicine ball throwing up to a target and sparring on punch bag. I do the gym 3 or 4 nights a week. Exercise has been great for my mental well being I love it. The run has also been good in keeping the weight off.
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Post by Northy on Oct 19, 2020 8:07:59 GMT
Did a half marathon distance on Saturday morning, ran from home to Delamere Forest along the river, and paths, had a full English breakfast at the end of it in Delamere station cafe, as my lad came and picked me up Did a half marathon distance on Sunday morning as well, around the parks, along the river and T&M canal Also got a 6 mile walk in on Saturday afternoon around Tatton Park watching the start of the deer rut, and a local 3 mile walk yesterday On my feet a lot this weekend. Still trying to get over a rotary cuff tear after nearly 5 months, which has been a right pain in the neck lack of sleep and general knackeredness from the pain, so no upper body gym work since about May.
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Post by Caerwrangonpotter on Oct 19, 2020 17:45:27 GMT
Finally got an actual 10K race in today the first since February 39 minutes well pleased with that. Seriously well organised before, start, during and finish, fantastic effort from the organisers it couldn't have been any better and many thanks to Cheshire East council for allowing it to go ahead. Got a feeling that is the race that one of our quickest runners knocked out a 32.00 10k...broke his pb by 40 odd seconds
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Post by felonious on Oct 19, 2020 18:00:09 GMT
Finally got an actual 10K race in today the first since February 39 minutes well pleased with that. Seriously well organised before, start, during and finish, fantastic effort from the organisers it couldn't have been any better and many thanks to Cheshire East council for allowing it to go ahead. Got a feeling that is the race that one of our quickest runners knocked out a 32.00 10k...broke his pb by 40 odd seconds That's the one looks like it got him 44th place which shows the quality of the field My female teammate also got a pb and took 3 minutes of the club age category record. The conditions were good yesterday with little wind speed although it was cold.
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Post by salopstick on Oct 19, 2020 18:09:28 GMT
3.5 miles hilly 8.10 pace a steady 28.44 to start the week.
Not far off sub 50 pace.
I’ll do a 10km next week flat when off work. (Sub 48 would be a Pb)
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Post by felonious on Oct 19, 2020 18:40:01 GMT
3.5 miles hilly 8.10 pace a steady 28.44 to start the week. Not far off sub 50 pace. I’ll do a 10km next week flat when off work. (Sub 48 would be a Pb) Oulton Park track 6th December flat 10K.
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Post by Caerwrangonpotter on Oct 19, 2020 19:04:35 GMT
Got a feeling that is the race that one of our quickest runners knocked out a 32.00 10k...broke his pb by 40 odd seconds That's the one looks like it got him 44th place which shows the quality of the field My female teammate also got a pb and took 3 minutes of the club age category record. The conditions were good yesterday with little wind speed although it was cold. Ian Radford....lovely chap & did his "virtual" London again in pb other week at 2:38
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Post by Deleted on Oct 19, 2020 21:25:24 GMT
12.5km tonight. Tough route, up to Mow Cop. 271 metres/890 feet of elevation gain!!
Difficult one but the pay off is well worth it once you get over the top.
900km chalked up for the year too. Well on course to smash through my target of 1,000km 👍👍👍
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Post by yes on Oct 20, 2020 18:17:48 GMT
12.5km tonight. Tough route, up to Mow Cop. 271 metres/890 feet of elevation gain!! Difficult one but the pay off is well worth it once you get over the top. 900km chalked up for the year too. Well on course to smash through my target of 1,000km 👍👍👍 Killer Mile is one of the toughest races around! Never felt lung burn like it.
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Post by salopstick on Oct 20, 2020 18:21:26 GMT
12.5km tonight. Tough route, up to Mow Cop. 271 metres/890 feet of elevation gain!! Difficult one but the pay off is well worth it once you get over the top. 900km chalked up for the year too. Well on course to smash through my target of 1,000km 👍👍👍 Killer Mile is one of the toughest races around! Never felt lung burn like it. Just as lung bursting on a bike.
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Post by felonious on Oct 22, 2020 13:26:26 GMT
10.5 miles cross country and on trails on Tuesday evening pre dark lovely to be out at that time.
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Post by salopstick on Oct 22, 2020 14:53:40 GMT
Nice 3.5m effort of the hilly route. 25.58. Happy with anything sub 26 on that.
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Post by Vadiation_Ribe on Oct 22, 2020 19:10:05 GMT
I was pleasantly surprised today after only running once in 17 days while away, though I walked a lot (including a day and a half from Lands End to St. Ives) which may have helped keep running fitness. I steadily ran 6k home (my longest run) after dropping a hire car off on Tuesday then broke a load of PBs at lunch today. I don't think I'll ever get this many in a single run again!
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Post by potterinleeds on Oct 22, 2020 20:09:06 GMT
Here's a nice old postcard of runners (click to enlarge) when you could still wear a flat cap and button up-shirt to race in - not a shred of lycra in sight. I think I recognise Felonious in the line up . Attachment DeletedIt came with some postcards of a similar pre-WW1 date of Newcastle Under Lyme and Eccleshall, so might be local to one of them. Can't decide whether it is a canal, railway or road bridge in the background - probably not big enough for a canal. Long shot I know, but does the location ring a bell to anyone N-U-L or Eccleshall way?
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Post by felonious on Oct 23, 2020 6:02:34 GMT
Here's a nice old postcard of runners (click to enlarge) when you could still wear a flat cap and button up-shirt to race in - not a shred of lycra in sight. I think I recognise Felonious in the line up . View AttachmentIt came with some postcards of a similar pre-WW1 date of Newcastle Under Lyme and Eccleshall, so might be local to one of them. Can't decide whether it is a canal, railway or road bridge in the background - probably not big enough for a canal. Long shot I know, but does the location ring a bell to anyone N-U-L or Eccleshall way? Nice array of headwear and not a longhair in sight It's probably a railway bridge that's long since disappeared.
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Post by felonious on Oct 23, 2020 6:04:28 GMT
5 miles cross country last night with the first two a solid uphill from near to Sainsburys in Leek to the top of Gun Hill.
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Post by potterinleeds on Oct 23, 2020 6:46:21 GMT
Here's a nice old postcard of runners (click to enlarge) when you could still wear a flat cap and button up-shirt to race in - not a shred of lycra in sight. I think I recognise Felonious in the line up . View AttachmentIt came with some postcards of a similar pre-WW1 date of Newcastle Under Lyme and Eccleshall, so might be local to one of them. Can't decide whether it is a canal, railway or road bridge in the background - probably not big enough for a canal. Long shot I know, but does the location ring a bell to anyone N-U-L or Eccleshall way? Nice array of headwear and not a longhair in sight It's probably a railway bridge that's long since disappeared. Yes, unfortunately that is probably true, making it even more difficult to place even if it is North Staffs. It did cross my mind that it might actually be a walking race rather than a running race. I had no idea how popular long distance or speed walking races were in Edwardian England and big sums of money changed hands betting on them - I've been working on an old pub in Scarborough, and the landlord was taken to court in the 1880s for supposedly fixing a walking race from Whitby to Scarborough by not stewarding it properly i.e. someone running a section when not under supervision to get their time down.
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Post by zerps on Oct 23, 2020 7:18:09 GMT
I keep running 5k at pretty much the same pace
Is there a point where you’ll never get any faster?
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Post by salopstick on Oct 23, 2020 8:14:08 GMT
I keep running 5k at pretty much the same pace Is there a point where you’ll never get any faster? Swap a 5km for a 1.5 mile sprint best effort once a week or try to do 6km in just over 5km time Mix it up Or I’m talking bollocks. In work I’m only running because I can’t use the gym with the Wattbike as it’s shut. In work I’m doing the same 3.5 mile route at least twice a week. I mix it up with a slow steady effort on a Monday maybe a mile or mile and half as a sprint on a Wednesday and then a best effort 3.5m on a Thursday. Off next week so will have time to do a best effort undulating 5km and 10km. Expect to have good times for me on both
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Post by jeffers on Oct 23, 2020 11:09:47 GMT
First post in a while. I'd got in to a good routine (as mentioned in my previous posts earlier in the year) during the start of lockdown / Covid and was making steady progress. A combination of working away loads and doing too much too soon (the 10% a week rule actually is a thing, trust me) and I had really bad knee pain / Runners Knee. I stopped running for a month or so and ended up getting incredibly frustrated as running really helps get me some head-space, especially with all the crap going on at the moment.
I found some strength exercises for 'Runners Knee' on the Global Triathlon Network You-Tube channel (which is actually a really good resource for running too) which have really helped me massively and basically got me back running.
I've followed a Couch to 5K program from the same channel to ease my knee back in and comprised 3 runs a week starting with run/walk intervals and gradually increase the running time over a period of 8 weeks (which I've just completed today). I've also been doing a couple of circuit sessions over the past month as me and my partner have got a PT once a week to help lose weight for a friends wedding next year. I'm guessing this is also helping strengthen weak areas causing me pain as my knee pain is basically gone.
The program worked and I've now cracked a sub 30 5k for the first time (29:18) which although not quick by any stretch is a significant gain for me as I was around the 32 minute mark previously (set 5 years ago, I'm now 33). I'm planning to now stay on three runs a week with a couple of easy conversational paced runs building up endurance steadily and maybe one tempo run to push a bit. This is with a view to building a more solid base as I feel fatigue / weakness in my hips / quads still.
Another thing I've come across is the 80/20 running book which suggests 80% conversational running and 20% hard - has anybody else read this or would recommend this?
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Post by Northy on Oct 23, 2020 11:15:49 GMT
First post in a while. I'd got in to a good routine (as mentioned in my previous posts earlier in the year) during the start of lockdown / Covid and was making steady progress. A combination of working away loads and doing too much too soon (the 10% a week rule actually is a thing, trust me) and I had really bad knee pain / Runners Knee. I stopped running for a month or so and ended up getting incredibly frustrated as running really helps get me some head-space, especially with all the crap going on at the moment. I found some strength exercises for 'Runners Knee' on the Global Triathlon Network You-Tube channel (which is actually a really good resource for running too) which have really helped me massively and basically got me back running. I've followed a Couch to 5K program from the same channel to ease my knee back in and comprised 3 runs a week starting with run/walk intervals and gradually increase the running time over a period of 8 weeks (which I've just completed today). I've also been doing a couple of circuit sessions over the past month as me and my partner have got a PT once a week to help lose weight for a friends wedding next year. I'm guessing this is also helping strengthen weak areas causing me pain as my knee pain is basically gone. The program worked and I've now cracked a sub 30 5k for the first time (29:18) which although not quick by any stretch is a significant gain for me as I was around the 32 minute mark previously (set 5 years ago, I'm now 33). I'm planning to now stay on three runs a week with a couple of easy conversational paced runs building up endurance steadily and maybe one tempo run to push a bit. This is with a view to building a more solid base as I feel fatigue / weakness in my hips / quads still. Another thing I've come across is the 80/20 running book which suggests 80% conversational running and 20% hard - has anybody else read this or would recommend this? All good stuff, and you are following the right paths there. Most of my club runs are done at a pace where we can talk all the way around, normally a 10k distance on club nights. We will also do a few hills where the talking stops for some reason : ) Don't forget to stretch and do strength training for runners, basic things like squats, lunges, side steps with a stretch band around the knee then ankles, and core work, your core is really essential for stabilising during your runs, especially at the end when tiredness creeps in.
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Post by cactus72 on Oct 23, 2020 12:55:30 GMT
I keep running 5k at pretty much the same pace Is there a point where you’ll never get any faster? If you run at the same pace everywhere you'll only ever run the one pace, 10x400mtrs with 90 sec recovery are a staple way of improving speed and then reducing recovery after a while, doing a fartlek another good way, if you struggle on your own there are many clubs out there with beginners groups to help people
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Post by jeffers on Oct 23, 2020 14:48:27 GMT
First post in a while. I'd got in to a good routine (as mentioned in my previous posts earlier in the year) during the start of lockdown / Covid and was making steady progress. A combination of working away loads and doing too much too soon (the 10% a week rule actually is a thing, trust me) and I had really bad knee pain / Runners Knee. I stopped running for a month or so and ended up getting incredibly frustrated as running really helps get me some head-space, especially with all the crap going on at the moment. I found some strength exercises for 'Runners Knee' on the Global Triathlon Network You-Tube channel (which is actually a really good resource for running too) which have really helped me massively and basically got me back running. I've followed a Couch to 5K program from the same channel to ease my knee back in and comprised 3 runs a week starting with run/walk intervals and gradually increase the running time over a period of 8 weeks (which I've just completed today). I've also been doing a couple of circuit sessions over the past month as me and my partner have got a PT once a week to help lose weight for a friends wedding next year. I'm guessing this is also helping strengthen weak areas causing me pain as my knee pain is basically gone. The program worked and I've now cracked a sub 30 5k for the first time (29:18) which although not quick by any stretch is a significant gain for me as I was around the 32 minute mark previously (set 5 years ago, I'm now 33). I'm planning to now stay on three runs a week with a couple of easy conversational paced runs building up endurance steadily and maybe one tempo run to push a bit. This is with a view to building a more solid base as I feel fatigue / weakness in my hips / quads still. Another thing I've come across is the 80/20 running book which suggests 80% conversational running and 20% hard - has anybody else read this or would recommend this? All good stuff, and you are following the right paths there. Most of my club runs are done at a pace where we can talk all the way around, normally a 10k distance on club nights. We will also do a few hills where the talking stops for some reason : ) Don't forget to stretch and do strength training for runners, basic things like squats, lunges, side steps with a stretch band around the knee then ankles, and core work, your core is really essential for stabilising during your runs, especially at the end when tiredness creeps in. Thanks for the advice, much appreciated!
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Post by felonious on Oct 23, 2020 17:51:01 GMT
I keep running 5k at pretty much the same pace Is there a point where you’ll never get any faster? If you run at the same pace everywhere you'll only ever run the one pace, 10x400mtrs with 90 sec recovery are a staple way of improving speed and then reducing recovery after a while, doing a fartlek another good way, if you struggle on your own there are many clubs out there with beginners groups to help people Ayup shag, where've ya been?
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Post by felonious on Oct 23, 2020 17:58:21 GMT
I keep running 5k at pretty much the same pace Is there a point where you’ll never get any faster? When I started running (again) I was told by a club member that there were roughly 10 years worth of improvement ahead subject to major illness or injury and he was pretty much correct. To do this you need to run fast/slow, short/long, hilly/flat, road/off road basically mix it up and get the heart rate operating at varying bpm so that when needed you've got that extra capacity. For a 5K you also need stamina and endurance as well as speed. You'll get that by mixing it up. As Cactus says the interval training of all sorts is key. Some of it sounds counter intuitive but it works. Get your sad ass down to a club
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Post by Orbs on Oct 23, 2020 18:33:30 GMT
Steady 10K today after the isolation period - bit of a struggle at the end but quite nice in the drizzle.
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Post by Orbs on Oct 23, 2020 18:34:21 GMT
I keep running 5k at pretty much the same pace Is there a point where you’ll never get any faster? You could always borrow Salop's Garmin?
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