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Post by iancransonsknees on Jun 17, 2021 16:07:41 GMT
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Post by Vadiation_Ribe on Jun 20, 2021 18:16:40 GMT
I started writing my 5k pace down a month ago in an effort to get back to PB pace. The aim was to slightly beat each km sector in hopes of getting closer to my PB from November last year (22:07). I thought I'd set off way too fast on 1st June but somehow stuck at it for a big PB, with another 2 PBs from my next two runs (now 21:18)! I don't know if I have the energy to try again this week, but I probably will try. Today was a more relaxed 6.3km with some hills.
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Post by Northy on Jun 20, 2021 18:39:43 GMT
The Colshaw Hall 10k near knutsford went ahead today, good to see things getting back to normal.
On holiday atm and having an easy week, ramp up for Manchester starts next week
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Post by Bod on Jun 20, 2021 19:55:12 GMT
I started writing my 5k pace down a month ago in an effort to get back to PB pace. The aim was to slightly beat each km sector in hopes of getting closer to my PB from November last year (22:07). I thought I'd set off way too fast on 1st June but somehow stuck at it for a big PB, with another 2 PBs from my next two runs (now 21:18)! I don't know if I have the energy to try again this week, but I probably will try. Today was a more relaxed 6.3km with some hills. Good work. Strong last two km as well to increase the pace by that much compared to your other splits, even though you were running negatives. If it were me, I wouldn’t try 5km like that again this week. I’d do 2km at 5, 2km at 4.10, then see what you have for the final km. Good running though 👍
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Post by Vadiation_Ribe on Jun 23, 2021 13:27:37 GMT
I tried Bod's suggested splits of 5 / 5 / 4:10 / 4:10 / run like hell and proved I'm not good at sticking to pace - around 4:50 seems like my 'natural' pace if that's a thing, and I didn't manage to stick to 5 for either of the first 2kms. Though the first run I still didn't feel like I had it in me to run 4:10 on the 3rd km.
I enjoyed both runs and will try mixing 5k's up like this more often. I was only 7 seconds off my PB with the second run (I thought I'd beaten it), and averaging faster than 4:00 pace for 3km surprised me:
4:52 / 4:46 / 4:32 / 4:15 / 3:36 = 4:24 (1 mile & 1k PBs) 4:47 / 4:44 / 4:13 / 3:58 / 3:45 = 4:17 (5k in 21m25s & 2 mile & 1 mile PBs)
I'm planning on trying the Mow Cop Killer Mile route soon. The actual race was a kind-of bucket list thing - kind-of because I never thought I'd actually take up running.
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Post by salopstick on Jun 23, 2021 17:04:05 GMT
I tried Bod's suggested splits of 5 / 5 / 4:10 / 4:10 / run like hell and proved I'm not good at sticking to pace - around 4:50 seems like my 'natural' pace if that's a thing, and I didn't manage to stick to 5 for either of the first 2kms. Though the first run I still didn't feel like I had it in me to run 4:10 on the 3rd km. I enjoyed both runs and will try mixing 5k's up like this more often. I was only 7 seconds off my PB with the second run (I thought I'd beaten it), and averaging faster than 4:00 pace for 3km surprised me: 4:52 / 4:46 / 4:32 / 4:15 / 3:36 = 4:24 (1 mile & 1k PBs) 4:47 / 4:44 / 4:13 / 3:58 / 3:45 = 4:17 (5k in 21m25s & 2 mile & 1 mile PBs) I'm planning on trying the Mow Cop Killer Mile route soon. The actual race was a kind-of bucket list thing - kind-of because I never thought I'd actually take up running. I did the killer mile on Sunday on a bike. Brutal
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Post by Bod on Jun 27, 2021 9:31:13 GMT
I tried Bod's suggested splits of 5 / 5 / 4:10 / 4:10 / run like hell and proved I'm not good at sticking to pace - around 4:50 seems like my 'natural' pace if that's a thing, and I didn't manage to stick to 5 for either of the first 2kms. Though the first run I still didn't feel like I had it in me to run 4:10 on the 3rd km. I enjoyed both runs and will try mixing 5k's up like this more often. I was only 7 seconds off my PB with the second run (I thought I'd beaten it), and averaging faster than 4:00 pace for 3km surprised me: 4:52 / 4:46 / 4:32 / 4:15 / 3:36 = 4:24 (1 mile & 1k PBs) 4:47 / 4:44 / 4:13 / 3:58 / 3:45 = 4:17 (5k in 21m25s & 2 mile & 1 mile PBs) I'm planning on trying the Mow Cop Killer Mile route soon. The actual race was a kind-of bucket list thing - kind-of because I never thought I'd actually take up running. The strength of your finish in the second of those 5k’s would ballpark you at around 20.30 as an absolute minimum and sub-20 if it was in a race. Closing out at 3.58, 3.45 is great running. Would be interested to see if you could go 4.30, 4.30, 4.10 and then close at at 3.50 is for the final 2km.
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Post by potterinleeds on Jun 27, 2021 16:29:23 GMT
Eccup 10 Mile race this morning around the countryside north of Leeds - a field of about 800, staggered start in waves etc. Cool and breezy, which was welcome. I was pleasantly surprised at the start to see a Lichfield Running Club vest here - nice to have a chat with a fellow Staffordshire runner who had made the trip up today.
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Post by Northy on Jun 27, 2021 18:34:57 GMT
After no runs on a Sunday for the last 3, went out for a 13 miler this morning, just over 8.30 pace. Start nudging up a mile a week on the long run now towards Manchester
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Post by terryconroysmagic on Jun 27, 2021 22:31:11 GMT
Just found this thread. 👍
I’ve run every day since 1st November and hope to pass a 1000 miles by Wednesday.
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Post by Bod on Jun 27, 2021 22:51:28 GMT
15 miles on Saturday. 7.5 at 7.32 7.5 at 7.16
4 weeks until the ASICS 10k, so will be increasing the speed work on the track over the next couple of weeks.
Suffering a little with shin splints so had to ease into it and then pick it up in the second half. Massage gun on the shins has been fun.
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Post by Vadiation_Ribe on Jun 28, 2021 15:25:39 GMT
I tried Bod's suggested splits of 5 / 5 / 4:10 / 4:10 / run like hell and proved I'm not good at sticking to pace - around 4:50 seems like my 'natural' pace if that's a thing, and I didn't manage to stick to 5 for either of the first 2kms. Though the first run I still didn't feel like I had it in me to run 4:10 on the 3rd km. I enjoyed both runs and will try mixing 5k's up like this more often. I was only 7 seconds off my PB with the second run (I thought I'd beaten it), and averaging faster than 4:00 pace for 3km surprised me: 4:52 / 4:46 / 4:32 / 4:15 / 3:36 = 4:24 (1 mile & 1k PBs) 4:47 / 4:44 / 4:13 / 3:58 / 3:45 = 4:17 (5k in 21m25s & 2 mile & 1 mile PBs) I'm planning on trying the Mow Cop Killer Mile route soon. The actual race was a kind-of bucket list thing - kind-of because I never thought I'd actually take up running. The strength of your finish in the second of those 5k’s would ballpark you at around 20.30 as an absolute minimum and sub-20 if it was in a race. Closing out at 3.58, 3.45 is great running. Would be interested to see if you could go 4.30, 4.30, 4.10 and then close at at 3.50 is for the final 2km. When do I start calling you coach? I've been concentrating on my breathing as recommended by salopstick too, really trying to empty those lungs. After saying I struggle to stick to pace, I was spot-on for the first 3km: 4:30, 4:30, 4:11, 4:02, 3:48 = 4:11 and smashing my PB by 24 seconds (now 20:54). I didn't feel like pushing that hard for the fourth, but maybe I'll try it tomorrow. In November, I aimed to run sub 21-minutes by the end of January, but then things (not running-related) started injuring me. For a while, I never thought I'd get there, so it feels good! Over 1 minute 10 seconds taken off my PB in June, which is way more than I could have expected in the space of a month. I feel I'm getting over the mental barrier a dog knocking me over (while I was walking) gave me too. And I don't know how much difference the elevation makes - it's generally a gradual incline, though there's a short descent in the final km that I think slows me down a bit if anything (it has a Strava segment name of Crater Canyon): And on Saturday, I enjoyed 8.12km at 4:37 pace (5.05 miles at 7:25) taking in a couple of the slopes around Apedale.
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Post by Northy on Jun 29, 2021 8:15:57 GMT
where's Felonious gone ?
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Post by terryconroysmagic on Jun 29, 2021 21:06:23 GMT
Ran a 19.06 5k in a race this evening, bit disappointed not to break 19 but I made a novices mistake of relying on my Garmin for my split paces.
Still not to bad for a lad in his mid fifties 🤣
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Post by yes on Jun 30, 2021 18:19:17 GMT
Ran a 19.06 5k in a race this evening, bit disappointed not to break 19 but I made a novices mistake of relying on my Garmin for my split paces. Still not to bad for a lad in his mid fifties 🤣 Great running! Took me a while to break 20, and I was about 28.
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Post by terryconroysmagic on Jun 30, 2021 18:35:32 GMT
Ran a 19.06 5k in a race this evening, bit disappointed not to break 19 but I made a novices mistake of relying on my Garmin for my split paces. Still not to bad for a lad in his mid fifties 🤣 Great running! Took me a while to break 20, and I was about 28. Thank you. I always concentrated on marathons but after 2 years out with a back injury I’m trying to go faster in my fifties Hoping to be closer to 18.30 in 6 months
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Post by Vadiation_Ribe on Jun 30, 2021 19:30:07 GMT
I'm aiming for under 20 after going under 21 at 5k for the first time this week (I'm age 40). I knocked another few seconds off my PB yesterday (now 20:49), so broke it 2 days running. Yesterday felt MUCH harder in the heat than the previous cooler day, even though that was partly into a headwind. My PB was 22:07 before June started, and I've somehow broken my PB in each of my last 5 attempts, so if I keep that up, I'll be under 20 minutes in no time. Though on a serious note, running 4-minute pace for 5k seems an almost impossible aim right now.
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Post by Bod on Jun 30, 2021 22:04:37 GMT
I'm aiming for under 20 after going under 21 at 5k for the first time this week (I'm age 40). I knocked another few seconds off my PB yesterday (now 20:49), so broke it 2 days running. Yesterday felt MUCH harder in the heat than the previous cooler day, even though that was partly into a headwind. My PB was 22:07 before June started, and I've somehow broken my PB in each of my last 5 attempts, so if I keep that up, I'll be under 20 minutes in no time. Though on a serious note, running 4-minute pace for 5k seems an almost impossible aim right now. You’re flying at the minute, but doing back to back flat out 5k’s could potentially bite you a little in the long-term. Having said that, at that minute you’re making such progress that it appears to be working and it’s really good to watch your improvements 👍 If you hit a plateau, remember the old adage that to run shorter distances more quickly, run longer distances more slowly. Some 10 and 15km runs under your belt, which you negative split and try to close out at say 4.15 (if you’re looking at a sub-20 5k) would be an idea maybe? I know that when I broke my 5k PB in early spring, I hadn’t actually run 5k at race pace in well over a year.
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Post by Vadiation_Ribe on Jun 30, 2021 22:45:48 GMT
Thanks! It was a one-off with two 5k PB attempts over two days, and I've had a rest day today (I was tempted to cycle). The other three PB attempts were spread through June. Between those, I tended to put effort into running up hills then taking it easier if needed on the way back down. I ran further than 7.5km four times in June but not 10k yet. But if you're suggesting up to 15km, I'll definitely get around to trying a 10k soon! I prefer negative splitting (I just googled what it meant) and don't think I've ever ran a first half faster than the second, even when the first half was hillier. I learnt this when I started running last year and realised I enjoyed it more if I started off slower then sped up. Reading around a bit, and running consistent splits seems to be favoured amongst the top athletes during races. Mo Farah's are very consistent for the first 9k from London 2017: www.track-stats.com/london-2017-mo-farahs-10000m-splits/I also like negative splitting because it gets my body used to running faster even if its for a shorter distance, and I feel like that's helped build up my pace overall (like no way a month ago would I have thought I'd average under 4:00 splits for the last 3km of a 5k, but I'd regularly been running under 4:00 for the final split of a 5k and longer distances).
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Post by terryconroysmagic on Jul 2, 2021 15:58:55 GMT
Easy 10k for me today around 8 min pace. Passed 1000 miles for year to date on Wednesday and coming up on 250 straight days running
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Post by murphthesurf on Jul 4, 2021 14:10:31 GMT
Anyone know Fel away from the MB? Missing him - he hasn't posted for a while.
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Post by Orbs on Jul 4, 2021 14:19:17 GMT
Easy 10k for me today around 8 min pace. Passed 1000 miles for year to date on Wednesday and coming up on 250 straight days running Anyone know Fel away from the MB? Missing him - he hasn't posted for a while. Monkey Aids
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Post by terryconroysmagic on Jul 4, 2021 15:33:53 GMT
14 miles today @ 8.25 pace. Hamstrings dodgy as fuck!!
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Post by yes on Jul 4, 2021 17:52:02 GMT
Easy 10k for me today around 8 min pace. Passed 1000 miles for year to date on Wednesday and coming up on 250 straight days running Anyone know Fel away from the MB? Missing him - he hasn't posted for a while. Just messaged the old codger, probably just forgot his password.
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Post by Northy on Jul 4, 2021 18:17:53 GMT
14 miles today @ 8.25 pace. Hamstrings dodgy as fuck!! 14 miles for me as well but in a small group, 1 had 5 pints last night, so slower than last week
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Post by murphthesurf on Jul 5, 2021 7:59:02 GMT
Anyone know Fel away from the MB? Missing him - he hasn't posted for a while. Just messaged the old codger, probably just forgot his password. Aaaaahhhhh - thank you SO much, Yes. Very, VERY, kind of you. Helpful if you could pls text him again and tell him his new supply of the you-know-what tablets have just arrived in the post. Thx, mate.
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Post by terryconroysmagic on Jul 6, 2021 16:44:06 GMT
Another 9 miles today, hoping to get north of 50 miles in this week
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Post by terryconroysmagic on Jul 10, 2021 20:24:56 GMT
7 miles with tempo in the sun in Calafell
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Post by potterinleeds on Jul 11, 2021 10:23:43 GMT
Ran 15 miles this morning in the countryside round and about, and I've noticed over the last 3 or 4 years that I've really started getting hay fever symptoms when the grass pollen count is high, particularly itchy, streaming eyes.
I've got a 20 mile race next Sunday, forecast to be 20C at 10am and all through countryside, so again high pollen - anyone on here recommend any particular tablets or drops that work well against hay fever, for occasional use? Ideally would be something I could take / apply an hour or so before the race and not have to cart round with me.
Cheers.
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Post by yes on Jul 11, 2021 11:00:36 GMT
Getting back into the swing(he says for the 10th time this year). 43 miles and the first 2 hard sessions since May.
Different approach though, not as many intense session and more base mileage to try and prevent injury, working well so far.
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