ooohh 600's. We used to do 600 in around 1:30 to 1:32 then a 100 m jog followed by 300 flat out. Only did 3 - 4 then often vomited on the side of the track... Happy days 🙂
The book about Coe and Ovett - ‘The Perfect Distance’ is a great read.
Now that would be a war of attrition.
"Ultra" track running.
Like that usa lassie that did the 24 hours of laps of the track. She must have been demented by the end of it. Be like a 24hr MTB race only more boring.
Sounds horrific!
There's a local race here this year, the K24, 24 hours of a 4km lap round a park in Kilmarnock. I'd rather talk politics with TJ for 24 hours tbqh.... 🙂
OS mate, 20 quid a year, it’s brilliant. Download 1:25000 map before you head out for offline use, shows your position and you can download routes to follow as well, or make your own.
Viewranger is good too, but you have to buy credit and use that for maps, I eventually got a bit fed up of that.
Backcountrynavigator is good too, IIRC it’s a tenner or so up front.
You can subscribe with Viewrange too, think it's about £25. I much prefer it to the OS app, which was really flaky on my phone (downloaded maps not showing up etc) but ymmv.
OS worked great for me - don't live in UK but I pay a month's subs so I can print maps while I'm there.
my longest is 24k/1000m climbing done 3 weeks ago – – offroad at least and it was back to back with a 15k….. ive worked out that gets me over the watershed and into the boulder field.
from there on its unknown in terms of running – although at least i know the terrain well from there down
Survival is the name of the game !
I'm in the same boat TR. Done some very very slow, hilly 30k runs (think: walking pace for some of yous), four days this week resting borked hip flexor / tendonitis which isn't getting better very quickly, race is Sunday after next. I guess my plan now will involve winging it and ibuprofen. My reccies have been at 8 hour pace, so there'll be a man with a brush following me round.
Good luck Mr Sparkle, hope the weather turns out better than it looks!
Yeah, good luck - forecasters always get it wrong 😉
Ovett was magnificent...
I've got my first track race next month - the MK 5000 http://www.mkac.org.uk/mk5000/ it's also the UK Athletics 5000m champs - although I didn't know that when I entered. I have absolutely no top end speed at all - my 10k PB is my 5k PB twice! So I'm getting my bum handed to me on a plate - I'll be complete dogs***. But I've got some spikes and some VERY short-shorts, and there's a beer tent so bring it on! And I get to watch some proper runners after my terrible race ;-P
Well that nearly killed me
Although I nailed warming up. 39 mins In zone 5 hit 211bpm and the remaining 4 minutes were z4
Landed 43:40 for my first 10k race. A clear 10minutes off my training on
80/20 does work
Great stuff Terry, just came back on to see how it went. 💪🏻
Is this @MrSparkle? Good arrows, if so.Well done fella.
https://twitter.com/CalFerguson/status/1137440569477750784?s=19
Hope so! Been checking in here regularly for updates as the weather in the NW was pretty grim yesterday!
Well, stalking MrSparkle’s profile suggests his first name is Simon so I’m betting that’s him. If so, awesome work that man.
EDIT: Yep, that’s definitely him. He may be having an extended snooze.
Very well done Simon!
I’m sure he’ll be along before too long. Quality effort on a pretty grim day (a mate did the first stretch with him). Nice work squeaking under the hour in that wind and rain! I was due to be helping on the final stretch of a Sandstone Trail double - he more sensibly bumped it to today! Just off now - hope I don’t need the headtorch 😀
Hello there! Yes, it’s me. So, after all the blathering on about it in here I finally did it. The forecast was pretty bad but it was the only time I could get all my pacers/helpers lined up so decision was made. Didn’t sleep much the night before with rain hammering on the roof of the van parked up in pub car park. To cut a long story short the weather was bloody grim for first two legs but I was going well. Leg 3 was claggy but the rain was stopping. The cumulative effect began to weigh on me and at Bowfell I had a low point and had to dig deep. After that it got to harder terrain and was a slog. Leg 4 heading into the finish and I was losing the very few minutes I was up in schedule. By the very last hill, Middle Fell, it was touch and go whether I’d make it. My legs and feet were ruined by now but my support were screaming at me to keep going. I managed to get to Greendale Bridge with 2 minutes and 3 seconds of my allotted 15 hours remaining. I was delighted to be welcomed in by Joss Naylor. I am in a bit of a state now but I’ll recover and it will be an epic day that lives long in the memory. I have also raised about £1500 for Prostate UK.
Excellent work MrSparkle.
Fantastic sparkles! 💙
Awesome effort MrSparkle - well done that man
Awesome effort! 🙂
Amazing achievements from many people on here, and the latest one is quite incredible.
The thread title does say "beginners" so can I add to the thread? Just would like a bit of advice if possible.
Been trying to run, off and on, for a couple of years now to help with fitness. Haven't been out since last year after I hurt my achilles and it took ages to heal and got annoyed with just general pain. Decided to go out on Saturday and did nearly 5k around the local park. Took it easy, lungs were fine, but my word, my legs didn't half give me some grief. Back of the calves didn't feel too bad while running, unlike the rest of my legs, but very tight today - they're not injured though, just shocked. Apart from what is mentioned below, legs just feel well-used today which is a good feeling, isn't it?
My main concern, and I got this before, is knee pain. Outside of knee (both this time), starts as a dull ache then slowly builds to a overbearing throb that means I have to stop, the alternative is certain death. I get it sometimes cycling longer distances, but not to the same extent, so it seems like a usage problem rather than impact. It will be fine if I stop moving, and ok afterwards if I'm still, but will hurt for a few hours after if I walk. Also hurt on Sunday walking a bit, but ok today (Monday). I can deep massage the tendon behind the knee and that seems to help. Is there a name for this problem and any way to alleviate it?
Maybe I'm just too old and knackered at 46 to start running more. It's a shame because it seems like a really good way to get some good exercise into a short space of time, and it's quite pleasant, if you can ignore the agony of the experience.
Please ignore if an irrelevant problem. Cheers.
Not at all, I was a beginner when this thread started, and in terms of some of the others on here, I still am!. And I was 43 when I started too!.
One of the hardest things for beginners is knowing when to run through it, and knowing when to stop. In my own experience, I had a fair bit of knee pain at the start - I'd had a meniscal tear repaired 3 years ago and that swelled up and gave me a bit of pain. I kept going and it eased off after a few weeks, but tbh I mibbe got lucky!
I reckon running is the best thing I've done for my knees, the strength that's resulted is definitely a bonus, all this nonsesne about running being bad for the joints is generally peddled by folks that don't run and need a wee excuse IMO.
Good luck, don't take my advice as gospel, just offering my experience.
The thread title does say “beginners” so can I add to the thread?
These are the posts I like the most here.
Starting at the end and working back...
Maybe I’m just too old and knackered at 46 to start running more.
Sorry, 'fraid not. You'll have to find a different excuse. :o)
Not sure what the pain you're experiencing is - maybe try a physio - I have a few male and female friends who seem to be suffering ITB pain - which sounds similar to what you're discussing, but beware of internet diagnoses. If it's giving you trouble and it's stopping you doing the shite you want to do, then go to a pro and get it sorted.
Depending on what you were doing before you took the year off, your legs may not have a good memory of something to which to return when you start again. So, as frustrating as it may be because you're generally fit, your lungs and brain are saying "5k yeah, pièce du pisse...", but your legs might be saying "Whoa there tiger, give us a chance!" Maybe take it easy for a bit. Do a bit of run-walk-run-walk. Always warm up with a brisk walk/slow jog (something I've had to force myself to do as I've aged). Avoid static stretching before a run...some dynamic stuff post-warmup-pre-run might be ok. It'll probably feel weird at the beginning because you want to do more, but just ease yourself in. By the end of the year, you'll be trying to figure out how to do a sub-20 parkrun.
Welcome to one of the best threads on STW.
Yip, Mr Darcy speaks sense, apart from the last bit....
Tis' the best thread on STW (and about the only one the bawbags haven't infiltrated yet!) 🙂
45 here, running for 6mths. If you can stretch to a monthly physio appointment, that'll help keep some of the nastier stuff away. I have really struggled with injury, mostly due to ramping the volume up far more than was wise, but it has helped to know what strengthening exercises to do. Eg., she got me doing knee exercises that have so far (touch wood) kept the knee issues more or less at bay after being laid up with them at the beginning.
Thanks for the replies people!
Lots of good stuff there, and I think basically the advice to take it easy is golden. I hate stopping and always want to run through it, so need to adjust my brain to that one.
Big shocker I've just learnt - static stretching! Had no idea that was bad. Have things really changed since 1987? I thought I was bang up to date. I'll be reading up on that but why is it bad?
Sub-20 park run, Hmmmm. How to? EPO? bicycle maybe? I did a 25.30 a couple of years ago so if I can get down to sub-25 I would be happy.
The run I did on Saturday (not quite 5K) was 28:30. I did it last year in 24:30. Gulp.
Cheers.
Stretching cold muscles isn't a great idea, tbh I don't stretch at all, even afterwards, but that's mainly due to the fact I just canny be arsed rather than anything scientific!.
20 minute 5k isn't easy, I've not managed it yet - club monthly 5k TT tomorrow night, I'll be having another go then! Track sessions have been great for building pace, and also longer slower runs, that definitely works although it seems counter-intuitive.
I don’t stretch often either. There’s pro’s and cons as there is with everything.
Re the sub 20 ParkRun. Don’t get hung up on it. Keep chipping away with gradual improvement. Choose your ParkRun (this one is important!). Learn to suffer.
Sub 20 PR is hard, btw! I didn't mean it that seriously. Just enjoy it for now - when you're running comfortably, then parkruns are great fun - plus there will be loads of people you'll easily beat. :o) But sub-20 is running 5 x 4 minute kms. Best I've managed is 21.07 PR and a few sub 21 self-timed via watch, so I never really trust those as much. As Mr Sparkle says, really don't get hung up on that, for now.
Maybe I’m just too old and knackered at 46
Nope. But if you have a lot of niggles best just to ease right back until you find an intensity and frequency that you can manage, then build from there. I will be 55 in October and not ruling out a sub 18:30 if I can stay injury free.
Sub 20min 5k is something I'm maybe aiming for next year.
I wouldn't be thinking about that at this stage. It's a goals that many folk will never achieve.
My pb is 20:45 and I did 20:49 in the first half of a 10k on Friday night.
I wouldn't expect to go sub 20 in a 5k any time soon my self. Let alone going from 24mins.
Pushing to that too quick will see you injured just let it progress don't push too hard you'll just end up going backwards waiting for injuries to heal
I am in no way going to go for anything like a sub-20 5k. If I get back into it and I start doing park runs again, sub-25 is my aim. Just need to take it easy for now I think. Thanks for all the advice!
I’ll keep you posted on the pain after the next run.
A 20min 5k is unthinkable for me. Mechanics are all wrong, I can hit 4min/km downhill and it feels terrible. I've done a fair bit of running this year (1100km and 45,000m climbing according to Stava) but still feel very much like a cyclist 😅
My OH tells me I just look wrong running, in fact she says I look very awkward off the bike in general, like an old sailor on land (her analogy).
I'd like to enter a 10k just to see what I can do if I push. I've only run 10k on tarmac once, in trail shoes, and was miffed to not even break 50m.
@nobeer, have you seen Saturdays forecast? Early days yet but not looking great. If it stays like that we'll be on the low courses especially given that woman getting killed by lightning in the Mamores.
Looks like my Brizzle 3-“Peaks” will be in markedly different conditions to the day I did the recce for it. Should be interesting. 😀
This weekend? Far too early to be looking at weather dear boy!
Far too early to be looking at weather dear boy!
Like I said, early doors but...
Also, not massively impressed by the info from the organisers. Even with the gpx it's still quite difficult to work out where the route actually goes.
I only really look at mwis, it'll only give weather til Thursday, and even at that Arran weather is ridiculously changeable.
Bob, it doesn't matter what you look like running, my neighbour runs as if he's bursting for a shite, but wins most of the 10k races around here. 😊
Tbh spin, it's fairly obvious on the ground, even if it's a tad murky, the only dodgy bit, ie lack of obvious path, is coming off the west side of Cir Mhor and heading to caisteal abhail.
Marc of mine got disqualified for Nov going right to the summit last year, Marshall directed him the wrong way, but onus is on you to navigate yourself to be fair.
You heading over on Friday or what? I'll be on 0945 ferry on Sat, if you're on that I can talk you through route wi a map, drop me a pm mate.
I'm not worried about navigation, I know the terrain and have the skills, just surprised at the poor quality of the route map and lack of info on the website. Whole load of dead links on it too.
I'm on the last ferry on Friday night.
But thanks for the offer!
Just to reiterate what others have said - don't go too hard too early! I got into running at about 43. I'm still crap a couple of years later but love getting out in the hills and have done the odd race. I've struggled a bit along the way with IT band pain and tight hamstrings which always flare up if I have a break and then jump straight back in without gradually increasing the mileage.
Yesterday was my first day back in the office after paternity leave, I now get my run commutes back 🙂
A bit damp running home, but was pleased to see that the forecast was dry for this morning. A couple of puddles which were around a foot deep did however mean my feet didn't stay entirely dry on my run in this morning 😮
Looks like I'll have to re-think my warm up. Thing is, it's fine to say jog for a few minutes to warm up, but I'm only really jogging at full blast.
Come to think of it though, I never warm up on the bike, just get on and ride, picking up the pace as it feels like I can. Hardly ever experience pain or discomfort, unless riding for longer than usual, which is to be expected.
my neighbour runs as if he’s bursting for a shite, but wins most of the 10k races around here. 😊
There's hope for me yet!
I find warm up really tricky, much the same as you (I'm very slow at full pelt, and I don't have time for long runs so distance is short). I tend to try and just have a brisk walk for a few minutes before running, then start at a steady(er) pace.
I do do a few static stretches at the end, if I remember. And a walk to cool down.
There's no real impact in cycling though, it's markedly different. Sounds like you're doing fine, as long as you don't go haring off like a bat out of hell!.
Getting back in to the odd jog after pulling my calf muscle a couple of months back. I've been feeling really lethargic while running since the comeback begun, which is probably due to drinking and eating a bit too much.
Anyway today i managed 8.5km (i'm usually a 5km man) and even stopped off at a park and did 5 short sprints with some recovery in between. Despite hating it at the time I've now got that post workout smug/glow/hum and I'm looking forward to hopefully staying injury free and shifting a few kg.
Brilliant, it's a great feeling.
I currently am engulfed in 'the fear' for tonights club 5k time trial....
Is that like a cycling time trial, runners off at intervals? Sounds fun and distressing at the same time. Hope it goes well and the rain stays away.
No, it's just a monthly 5k timed run, all start at same time, marshalled too.
Running in the rain is boring.
I'd far rather have the rain than the wind tbf!
Rain is the tears of all the people that finish behind you in the next race because they couldn’t be arsed.
But yeah, gimme rain over wind any day.
20.49 tonight, lots of work to do to hit the target, though it's a tough loop.
36 secs off my previous PB, so happy. 😊
Nice work!!
Thing I find depressing is knowing how difficult it is to knock off 12-15s per km to go sub 20. I just don’t know where they’re going to come from. It’s such a massive difference going from 4.15ish to 4ish isn’t it.
Aye, for sure, just need to keep plugging, wasn't up for it tonight really, and didn't feel I ran well, so I known I can run better.
Also, a rite of passage..... lost my first toenail due to running tonight, gave me a nice warm glow! 🤣
It’s such a massive difference going from 4.15ish to 4ish isn’t it.
It happens. Its amazing how fast you run if you persevere with the training. Like all things you have to continue to ratchet up your training and your expectations.
Are you still doing the early morning speeds sessions? Are they getting faster/shorter recoveries/more intervals etc?
Also mix your training up and do other events, particularly shorter ones that really take you out of your comfort zone. Maybe miss a session or two then do a 1 mile flat out TT, absolutely balls out. Forget 5k and when you eventually come back to it you will run it quicker. Introduce very short interval sessions such as 200's etc close to flat out.
A session I used to do every week after a steady run was 10x100m on the road as fast as I could. Stuff like that helps with leg speed.
I do to track sessions every thursday surfer, but tbh I reckon I could work harder when there, need to learn to suffer more. Tbh I'm not really focussed on 5k at all, doing longer stuff and hill races this year, but sub 20 is a bit of an obsession tbh, just need to get it done.
Running in the rain is boring.
Nah, rain is the best possible conditions for running
Did a Rothley 10k last night as my company sponsored it. Pouring rain, 2 lap course, hilly and far to far from home for a Tuesday night. Sneaked under 46 minutes which I was relatively happy with, but it reinforced how little I like 10k's. Struggled with the pacing all the way through, started fast, decided I couldn't hold it so back off, then finished strong and crossed the line thinking I had loads more in the tank. It's annoying as I know I've got a quick, 10k in the locker but I just can't get them right.
How close are you NBF?
bh I’m not really focussed on 5k at all, doing longer stuff and hill races this year, but sub 20 is a bit of an obsession tbh
You might find that you focus on other stuff for a bit and when you go back to it your sub 20 just sort of happens.
20.49 last night surfer, I'll get there. My local parkrun isn't a parkrun really, it's along a pancake flat promenade at Troon, and is boring as hell, I reckon I'll get it there.
That shouldnt be too difficult to trim over 2-3 weeks on a good course 😉
I like an optimist!
Rain, nah.
Hate carrying a brolly.
☔️
I feel this could be the running equivalent of Shimano vs Campag, but does kinesio tape do anything? I'm a bit desperate, back from the physio today and my hip pain is a spot of tendonitis in the quad insertion. Rectus Femoris strain. Just watched a video of a bloke taping that same injury and I'm incredulous it'll do anything at all, but willing to try anything.
Racing on Sunday - I can climb OK but flat running and downhill, especially braking, is very uncomfortable. Will be out for a good 7 or 8 hours, best idea I've got is Ibuprofen (which luckily comes in 600mg over the counter here)
Try it.
I worked for me when I had knee issues a while back. Didn’t stop the pain but did help with keeping it in a straight line.
I have no experience of it directly, but it always strikes me that it's not the kind of thing to do yourself, should mibbe be done by someone who knows what they're doing?.
Good point. I just watched this. It's not even tight, how can it possibly make any difference?
Bit slow with this but...
Running in the rain in draining. *
Drilling holes is boring.
* I actually quite like it.
It happens. Its amazing how fast you run if you persevere with the training. Like all things you have to continue to ratchet up your training and your expectations.
Very much this - I would never think when I ran my first marathon in 2012 at 4:15/km that a few years later I'd be running nearly a minute/km quicker for the same distance.
Has taken some effort though, and has been a progression - pace has dropped 4:15, 4:02, 3:51, 3:47, 3:39, 3:28, 3:27, 3:23 for each marathon.
Been concentrating on bigger days in the hills recently and seems to be paying off. New 5km PB at Victoria Park Run (17:18) and then a 3rd at Cort Ma Law hill race last night.
Not long till Arrochar Alps now!
Superb Will!.
Supposed to be tapering for this Arran thing on Saturday, not really working out, couple of races since Tuesday, hillwalking today, ebike demo at Cathkin tonight...🙄🤣
I'm starting out. I got a new Apple Watch so have been using Nike Run Club My Coach training programme. Following a programme really gets you out, even when you might otherwise find excuses not to go.
Good luck Frank! I've not followed anything so far - just entered a bunch of races I was woefully underprepared for, and the motivation arrived thusly 😉
Supposed to be tapering for this Arran thing on Saturday, not really working out, couple of races since Tuesday, hillwalking today, ebike demo at Cathkin tonight
My taper's gone the other way. Thanks to the hip thing, I'm running the T3T Sunday on the back of two 10k trots in two weeks.
I'm sure we'll both be fine Bob!
Good stuff frank Sinatra, watch oot, it's addictive!