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@root - good effort. I've also decided 2020 is the year of my sub-20 parkrun. I know I need to put a lot of effort in. I'm currently sitting at about 22mins but haven't had a chance to get to a PR for weeks - Saturday's always busy this time of year.
Plan is steady increase in mileage, plenty of hills and some track / speed sessions. I reckon sub-21 is reasonably easy for me to get to but finding the next 60 seconds is going to be horrible 😉
Glad to hear you had a go! Varied terrain certainly suits different people, and it sounds like you've mainly been racing on undulating soft surfaces. If there is a discrepancy in the distances, then 100m would equate to 24 seconds at 4m/km, so it sounds like you're making progress 🙂
my beginners start is kinda going OK. After going at it a bit much on my first run of the c2-5k, my legs had recovered after about a week (!)
second run of the first 'week' went better, no aches, steady pace, reduce expectations....
Third run attempted 2 days after that. Started slightly differently, more leg lifting than the second run, but still an almost slow motion type technique. Halfway in I felt actually quite good. My running reminded me of how I used to run when I was competing in school, steady, paced breath, think I've got my style sorted.
I was a bit concerned that this meant I was going a bit hard at it, but only a slight leg ache today.
roll on 'week 2'..commencing tomorrow...I think...
I've just completed week 5 of C25K, run 3 is the (infamous) 20 minute non-stop run.
2.35miles / 3.78km
20:01 moving time
8:31 /mile / 5:16 /km
(I'm not including the warm up/down walks)
Really happy with that, obviously I had some pre-existing fitness from mountain biking but it's been getting tougher the last couple of weeks.
I'm trying to aim for a 25 minute 5k by the end, not far off the 5:00 /km or 8:00 /mile pace required for this.
Well done on the C25K progress Wookie and Paul. Don't think I run much faster than that after a year at it!
Looking at stuff to do this year. Pre inscriptions done for Zegama Aizkorri, and Gorbeia Suzien. Don't expect to make the cut for either, but had to be done. If not, I'll need some sort of local objective. I did a local trail mara last year I would probably enjoy more now with more miles in the legs.
Otherwise, couple of fell races might coincide with visits back to UK. High Cup Nick and Newlands Memorial. Fancy doing a classic in Summer, Wasdale or Borrowdale maybe. Bottled Borrowdale last year in favour of Rydal for my first fell race, probably wisely.
I'd also like to have a crack at a road 10k soon...
Pre inscriptions done for Zegama Aizkorri
Likewise, and I can't see me getting in either! Well done @lovewookie & @ta11pau1, seems like you're making good progress. My progress however is going backwards, I came down with flu last Friday and haven't done anything since 🙁
Running Shoe Help - Decathlon/Kalenji Run Active.
https://www.decathlon.co.uk/run-active-shoes-id_8555832.html
Any experience?
Currently looking for a general road shoe, and not to keen to spend £60/£70, so these look ideal! Going to try a pair on tonight. Reviews on line look great.
@will, I bought them on @turboferret ˋs recommendation. I use them mainly for my backroad commute 10km e.w. Didnˋt really want to spend more given the state of the roads - theyˋve been grand
I started running again recently (start short/slow/build up etc) with the idea of eventually doing some fell races. My current trainers are old and have holes, is it worth getting a gait analysis thing or should I just get something comfy? There's an overwhelming amount of choice for a Jerry like me.
There’s an overwhelming amount of choice for a Jerry like me.
I've said this before on the thread, but I had this discussion with a running physio that I use. His view was that generally, the comfiest shoe you try on the best best shoe for you. There are exceptions, but this method of choice works well for the vast majority of people.
He also said that if in doubt, buy a good, mid-range, neutral shoe like a Nike Pegasus (his preferred option), Asics Cumulus or Brooks Ghost. You won't go far wrong that way.
See, that's the sort of straight forward advice I was after, thanks.
See, that’s the sort of straight forward advice I was after, thanks.
You'll probably want some different shoes for fell racing, though - Nike Pegasus + wet grass/mud is not a good combination 🙂
Most Inov-8 fit me perfectly but the uppers disintegrate, YMMV. I keep a pair of Roclite 290s at my dad's, they have a 5mm stud which is just enough on wet fellside but will stand up to a few road KMs without them wearing down.
The Kalenji TR trail shoes don't fit quite so well, they move around more on the forefoot which gives me blisters on my big toes, but have lasted loads longer than the Inov 8s.
You’ll probably want some different shoes for fell racing, though – Nike Pegasus + wet grass/mud is not a good combination 🙂
Yeah, I've got some Speedcross 4s for off road stuff, just could do with replacing the on-road/track ones.
@lunge @bob_summers. Thanks. Think for £22 i'll go for it. I'll update the thread after a few miles/initial thoughts.
Annoyingly I just bought some Reebok Floatrides for less than £30 in a sale, however after around 10 miles they were rubbing quite a bit on my heel, and I now have a blister, so they're no good for me.
Anyone going to the National Running show at the NEC this weekend?
One of the draws of running for me was the lack of GAS (potentially) involved. OK, in the end it wasn't quite as simple as buying a club vest and rotating two pairs of Walshes (to my shame I bought a "hydration belt") but I'm keeping it to a minimum. It's been quite the relief after, for eg., spending eighty quid on a tubular to stick on wheels that cost three times as much as my car.
So no running shows, gait analysis, treadmills, gels, poles... I can manage to run slowly and grumpily quite well without any of that.
My one luxury if you can call it that, is a monthly physio appointment!
Well, as with most Decathlon trips I ended up with much more than I needed.
Tried the Kalenji Run Actives, and whilst they seemed to fit well, the felt quite hard, so I tried a few other pairs, and in the end went for the Kelenji Run Comfort, felt much more comfortable, supportive, and "springy" So not the original £22, but £35. Did also of course buy a pair of Kalenji Kiprun Ultralight (for £40) for racing... and some socks, a T shirt, 2 inner tubes.
I mean I was never only spending £22 was I.
Wookie and Paul - good stuff, stick with it and it will get better. It was constant pain for me at the start but after a few months it feels better, although...
A bit of track action last night - timed pyramid session 7 to 2 minutes with 2 minutes recovery. Trying to run at faster-than-5k pace ( around 4:00/km but think I was a bit slower) and it was ok.
The good thing about track is that the faster guys are on the same bit of rubber, so when two of the quicker guys lapped me on my 4 minute interval, I tagged on the back of them and tried to hang on until the hooter. Must have been running at 3:40/km and I managed a lap and a half until the hooter and was pretty dead, but after a bit of recovery picked it up again for a final 1 minute push. I wouldn't have pushed myself that fast if I was on my own, but having those guys to try to keep hold of gave me an incentive. I know what sort speed I have to go to break 19 minutes in the parkrun now! Ha ha, steady on there.
Hip extender things hurt like hell today and I got a bad case of ITB anterior knee pain when running last night and walking this morning. The joys.
I've volunteered to do bar code scanning at parkrun tomorrow and they said I could run as long as I get around in under 21 minutes. Hope the knee holds up!
For anyone around Glasgow and the west or central Scotland this weekend who might be even slightly 'ultra curious', there's a training and social event on at the Oak Tree Inn, Balmaha.
We'll have a good spread of folk out running northwards and back from 10.00 on Saturday, some going as far as Inversnaid before turning back again. Experienced West Highland Way folk will be there, along with demo trail shoes from Altra for anyone to try. It's a friendly and welcoming community.
Sounds interesting.
It is however Devils Burdens on Saturday. We (Westerlands CC) have around 9 teams I think. Should be a great day. Anybody else doing it?
Every now and then you feel truly humbled. Today at parkrun ex-GB triathlete Jodie Stimpson showed up. Had a chat with her at the start, injured, just going to have a gentle run around. Cue a 17 minute 5k and what would have been a course record if she’d had her barcode scanned.
I’ve never seen a runner make it look so easy.
It's great seeing how good the professionals are. Impressive performance. She's still very young in my book though!
Ran crathes park run this morning.
23:23 . A minute and 10 quicker than previous......
23:23 seems slow for a 5k park run but crathes is an all trail hilly park run so slow. 23:23 was 14th home.
Then I went swimming/floating about with jnr.
Had some halloumi and eggs for lunch at a local cafe then ran 20k home.
Not sure it makes me feel any better about fetteresso .....
Very similar to my day, apart the 20k run home. Parkrun on the morn, eggs at home, swimming with the nipper. Then a nice kip! Not a bad day.
Weird thing this morning as I was expecting my knee to flare up half way through the parkrun, but not a niggle, not the slightest twinge. But of massage yesterday, 12 hours rest, 2.2km warm up and all’s well in the lower bendy bit. Happy I am. Managed a 20:49 but I wasn’t really feeling 100% due to Thursday track, etc. I’ll take it.
Hope everyone on here had an equally pleasant day.
Not sure it makes me feel any better about fetteresso …..
Aye, ditto. I'm doing the falkirk 8hr thing at Callendar park next Sunday, as many 3.8 mile laps as ye can in the time alloted.
I'm pretty much winging it, and calling it an early year training run. 🤣
Anyone doing High Cup Nick? I'm in UK that weekend, so put an entry in and I'm 75th on the waiting list, bah.
Week 6 run 2 done, that's it now for walk rests between runs, it's 25 minute solid runs and longer from now on!
2.58 miles / 4.15 km
22.44 moving time
8:48 /mile / 5:28 /km average pace
Great work ta11pau1, good pace too.
Having a clearout of my shoe cupboard which resulted in the below pic. How many running shoes is too many?
Good progress ta11pau1 and very colourful, lunge.
Club 800m session tonight, feeling fine, keeping pace with the faster guys then, bang, felt like cack. Jelly legs, dizzy, difficulty breathing, just ground to halt and had to stop - a proper mechanical breakdown. Quite shocked really but have been fighting a cold and the air was very bitter. Frustrated.
Ankle sprain recovery tips anyone?
Rolled it this morning, luckily just a 45m limp from home. Didn't have time to do anything but strap 'er up and go to work. Can't put weight on it, nicely swollen. Knew it would happen eventually - next step from here? Looking at rehab exercises (ironically was reading up on them this morning after Ricky Lightfoot retweeted some...) - how long do I need to rest it before starting?
I did mine on 26th December. Haven’t run yet, still aching a bit.
bugger
Sorry to hear that Bob. Something I am very prone to.
Was anyone else dot watching Damo Hall on record breaking winter Paddy Buckley Round? https://www.ukhillwalking.com/news/2020/01/damian_hall_breaks_winter_paddy_buckley_record-72187
Week 6 run 3 today, the first solid 25 minute run with no breaks.
I changed my route so it was almost completely flat, basically starting close to where my normal run mid point is. I went out with a target in my head too...
3:05 miles / 4:92 km
24:58 moving time / 25:00 elapsed time
8:10 /mile / 5:04 /km average pace
Sooooo close! 😣
Really felt that though, and it's not a practical run to do in my 40 minute after work session as it means a 15 minute walk either side which turns a 30-35 minute run into over an hour. Back to my normal hilly run next week, I'll concentrate on doing the 25 minutes with stamina to spare.
I am by no means an expert, but that seems quite fast to be going on a couch to 5k programme Paul.
Yeah it is, however I'm probably not the exact target group for the C25k, already having a decent level of fitness from mtb and gravel riding.
It's not as if it's waaay faster than my other runs leading up to todays run either:
Week 5:
2.22miles / 3.58km
21:08 time
9:30 /mile / 5.54 /km2.26 miles / 3.46km
20:23 moving time
9:00 /mile / 5:36 /km average pace2.35miles / 3.78km
20:01 moving time
8:31 /mile / 5:16 /kmWeek 6:
2.59 miles / 4.17km
23:42 moving time
9:09 /mile / 5:41 /km average pace2.58 miles / 4.15 km
22.44 moving time
8:48 /mile / 5:28 /km average pace3:05 miles / 4:92 km
24:58 moving time / 25:00 elapsed time
8:10 /mile / 5:04 /km average pace
Only the 2 last runs of the week were solid runs with no walking periods, the other 3 runs had a few minutes walking in them which will bring down the average pace.
I fancied pushing myself a little today, knowing that I'll have at least 2 days rest, and that I'll be back to my normal, slower runs with more elevation for week 7. I said a while ago that I want to aim for a 25 min 5k by the end.
You'll nail 25 mins no probs, well done, you'll know if you're going too hard. 👌🏻
Sub 25 is quick, that’ll put you comfortably in the front third at any Parkrun. Plenty of people who’ve been running for years can’t get under 25 mins. Sounds like you’re well and truly off the couch.
How old are you Paul, if you don’t mind me asking.
I'm 38, also 6ft 3in and 12st 10lbs.
I know not to go too fast all the time so will slow it down from now on, just fancied pushing myself a little for this run.
There be no running this week.
Jnr Ill and by proxy so am I .
Bugger. Was hoping for some 5ks this week and a longer one again this weekend. Pretty much my last chance for a long run
Yorkshire 3 Peaks entry opened today. Got mine in. Anyone else? It's a fantastic event.
Falkirk 8 hour ultra tomoro, 3.8 mile laps, as many as you can.
Weather is horrible, Callendar park is half flooded.
Oh joy.
My nephew ran 20:02 at his local Parkrun last week........... He is 10.....
Proud
Make me feel better - tell me if I sprained my ankle last week, I've still got a chance of being fit for a fell race at easter...
Hoping to start some light propioception exercises after resting up all weekend. Physio Wednesday, hoping to get cleared to start riding. Seems like a common or garden sprain, no worse than I've done before but I wasn´t running then..
Really proud of him, He finished 2nd this morning in the county schools xc champs (Hertfordshire)
Looks like a new female parkrun record in Cardiff. Charlotte Arter, 15:49, and 93.5%!!!
She finished 8th but is the real winner.
tell me if I sprained my ankle last week, I’ve still got a chance of being fit for a fell race at easter…
You'll be fine - does that help? 🙂
Big training weekend - did 38km yesterday with three mates, up and down and up and down a local mountain. Thanks to the recent snow and rain it was stunning out there, albeit a bit damp underfoot. Then did a nice 80km spin on the road bike today with another mate, and I felt considerably better than expected. It seems like the weekly weights session is really paying off - I felt a lot stronger on the downhills yesterday than I did just a few weeks back, and today confirmed it.
First race for a long while yesterday. 10 mile trail race in the forest above Glenbrittle. Nice course, and a really friendly event. Inverness Half Marathon in 5 weeks time.
It’s a strange thing to say but you never really know if the training you’ve been doing is working until you race. I’ve been upping the mileage and really pushing things this year and it’s always a question if it’s working.
Today was the 2nd race of the year (not counting parkrun). A lovely 10 miler across some of the nastiest mud and sharpest hills my area has to offer. And, for me at least, I smashed it in 1:18 which is a big PB. What was really pleasing was that I felt I got stronger the the miles went on, as everyone faded in the last 3 miles I was able to increase the pace.
Now feeling very good about myself as I sit back with a pint.
Lovely.
How did you get on nobeer.
I cannot fathom running laps like that for an ultra. Even if I do it in 24hr MTB races.
Was reading the adahrabar (so) Finn's book the bit about the dude who organises 24hours of track laps for some spiritual thing. Sounded like hell on earth.... The transcendance 24 I think .
It was tough, ****in freezing, and muddier than the Somme.
Got to 8 laps at about 6hrs 45, couldn't be arsed doing any more, I'd had enough.
Enjoyed it in parts though, was awesome running the first and last laps with my good lady, she managed 7 laps, 27.5 miles, brilliant effort!.
I think I'm gonna can the ultras this year, and focus on hill races.
The loops thing worked alright Terry, means lots of banter, you get to see everyone regularly, not like a point to point where you only see the fasties at the start.
Tendonitis after silly over training = 3 weeks off here, glad I didn't book all the long events I'd been thinking of!
Also glad it's nothing like a rolled ankle 😬
Good shout Mogrim, done.
First run in a couple of weeks after switching to the bike for commuting. Felt OK but I'm now sat at my desk with sore hips 🙁
Actually going to have that X-ray this afternoon, especially as a friend has just been diagnosed with a fractured hip after having issues running for months.
Thanks Mods!
This is going to sound like a humble brag, or even just a plain old brag but I promise it’s not, I just need to state distances to ask my question in context...
Am I weird, or are there others that don’t think there’s anything in unplanned, long solo runs?
I lost my mojo for ultras and training last year, for one reason or another and decided I probably wasn’t going to race any this year either. I have however got my mojo back ( probably why)
I popped out last minute at the weekend and did 31 miles and 6000ft of ascent. No real plan, only thought I’d do 20 odd but was enjoying myself so carried on.
Got back and thought, that’s much better than planning races, training etc etc, so had a google to see how common it is, seems not!!
I’m happy with some big distances without the stress this year so hey ho,just wondered if anyone here turned their back on events but kept up the distances and increased the love?
I think you will find quite a lot of like minded souls, but the nature of those people being that they enjoy the solo element of it, you might not find much online evidence of it?.
If I had the time, I'd love to get out solo on the hills and explore places that I wouldn't necessarily either walk with my wife, or run with mates.
I’ve always liked solo runs in wild places but this last weekend has definitely made me think, why bother with races at all.
The spontaneity, lack of pressure and freedom, whilst also getting in big miles, was just ace!
I would happily not bother with trail races tbh and just plod round the local hills (current injury notwithstanding), but there's something quite magic about a low-key British fell or hill race IMO. Iˋve only done a handful but coming from racing road bikes in Spain it was just so refreshing.
@bob_summers
Sorry to say that from an ankle sprain end of June in took me about 4 months to feel 100% again, especially off road, and even now I'm more careful. I did my first run about a month after injury, and gradually upped mileage, but ankle was pretty weak after and twisted it another 3 times on separate runs.
@spin
Yes, looking forward to that! Especially having done the bike one too.
Jura fell race entries out, and I'm in
Can't wait.
You racing carnethy 5 will?
Strangely, my ankle is all swollen on the outside after yesterday's ultra, I never went over on it though....
Weird.
How soon after injury do you start rehab, band exercises, massage etc?
Rested the weekend, as the livid bruising and much of the swelling has gone down I've done a couple of bike rides. Can walk on it, gingerly.
Am I weird, or are there others that don’t think there’s anything in unplanned, long solo runs?
I have to admit I'm wary of heading up a mountain in winter on my own, it would be very easy to get into trouble, and very quickly. It does help that I've got a decent group of mates that are also usually up for a long run - the planning is very informal and usually worked out over WhatsApp the night before.
[i]how long do I need to rest it before starting[/i]
I did mine last March, badly enough that after the loud crack my first worry was that I'd broken it. Not great when you're supposed to be carrying your Dad into the crematorium a week or so later...
Anyway, I was back on my bike after a couple of weeks (although unclipping was very sore). Back running (carefully) after 8.
Oof. Rotten timing, even though the timing is never good.
Anyway, I was back on my bike after a couple of weeks (although unclipping was very sore). Back running (carefully) after 8.
Well I did mine Thursday, and have done a couple of 2h pain-free MTB rides already so *maybe* itˋs fairly light. Unclipping really does hurt though and I took a couple of falls into the undergrowth. Waiting to get in to the physio to get the full skinny.
So, having said that, I find myself tempted by doing an ultra this year - specifically the Hiru Haundiak (100km/5100m/24h, October - google it if interested although their website is shite).
Seems madness, given Iˋm at least a couple of months off being able to run at all, having only ever done a 40km up til now.
Anyone recommend any reading to help me make a decision? Pre-reg opens later this month so Iˋve got time to porperly mull it over.
I have to admit I’m wary of heading up a mountain in winter on my own, it would be very easy to get into trouble, and very quickly
I mostly run on unlit roads at night - albe it in bright colours and with a bright head torch. - because thats whats local.
Strangely i feel safer in the hills - albe it not Spanish?? mountains - things like the cairngorm loop and some of the longer through the night audaxes I've done probably represents a higher risk factor - assuming your carrying the right kit.
At least there its my stupidity that will get me hurt /killed - not the driver who was looking at his/her phone.
i did give my self a shake when i was running round Clachnaben in november at night wearing a vest / shorts and a headtorch - opting not to run up to the summit when i saw MRT were around and the SAR bird was up. A the wake up i was doing something silly being when i said i hope i don't meet them as they will have words being the point when i decided yes I'm going to go back to the car
just wondered if anyone here turned their back on events but kept up the distances and increased the love?
I've never gone over 30k, but have signed up to the Bath Marathon this year, but that's it. It will likely be the only time I have ran with someone other than my daughter in the Chariot or my Son on his bike.
I've been gradually increasing my distances over the last year and will quite happily do a couple of 21-29k runs a month these days. Pace varies dependent on how I feel, weather, commitments etc, but it seems...easier, less pressured, more fun/relaxed than a proper training schedule. I can just plod along in Z2 for 4/5 of my runs at 5.30/km and not really fuss. I generally listen to Audible.
Things don't seem to be progressing quite the way I'd like it for me on the recovery front... Ran halfway to work yesterday morning, and stood on the train to keep the hips mobile. Then sat on a Swiss ball for half the day at work before running the 12 miles home. 4 miles were at a decent pace and I was feeling good, albeit with a rather high HR. A few hours later my legs were so sore/weak I couldn't do a single part of my core exercises 😮 Also slept really badly because of discomfort. So much for a comeback after 3 weeks on the bike...
No Fettersso for me Terry,still partially broken.
I can’t really talk having gone straight into an event at the weekend after an injury break, but the above doesn’t really sound like easing back into it? Maybe a few runs of just single figure mileage / one run a day would help?
Sorry the above was a reply to Turboferret.
No Fettersso for me Terry,still partially broken.
thats a bummer.
I'm fighting a cold atm - and lack of sleep.
Ill probably still give it ago since there's various ways back to the car if it all goes Pete tong.
I thought the same RE TF- easing back into it .