DawlishSkyBlue
Well-Known Member
12 easy miles today to round off a 42 mile week. 3 days rest then back to it Monday
Running (2 Viewers)
- Thread starter Macca
- Start date
CrawleySkyBlue
Well-Known Member
Lovely stuff! Well in.
Sky_Blue_Daz
Well-Known Member
Did just under 6 miles today loved it
We'll_live_and_die
Super Moderator
Got my parkrun pb yesterday. Set my last one in 2020, so really happy to get this one. 22minutes, looking for sub 21 this year on an easier course if I can.
PaulPUSB
Well-Known Member
I think my first park run time was around 35 minutes took me months to break the 30min barrier but once I did I was knocking off 30 secs every week.. PB is 25:26. Struggling to go sub 25. I know it will come like your sub 21
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We'll_live_and_die
Super Moderator
It'll come mate, Ive started doing one training session each week and its made a big difference.I think my first park run time was around 35 minutes took me months to break the 30min barrier but once I did I was knocking off 30 secs every week.. PB is 25:26. Struggling to go sub 25. I know it will come like your sub 21
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Also make sure you start at the front.
DawlishSkyBlue
Well-Known Member
Best bit of advice I can give ref the above messages on Parkrun is to try and do an intervals session once a week where you are running at a faster pace than your PB pace. Oh yes and starting on the front line at Parkrun also; don't worry bout the fast guys...they won't even notice
We'll_live_and_die
Super Moderator
I started in 3rd and came 10th, apparently I am one of the fast guys now.
DawlishSkyBlue
Well-Known Member
That's decentWhich half marathon was that?
Wokingham - supposedly one of the fastest and fattest in the country, certainly didn't feel like it though
CrawleySkyBlue
Well-Known Member
I second the interval sessions - horrible doing them, but you definitely reap the rewards if you do them consistently.
CrawleySkyBlue
Well-Known Member
20 mile long run today which included 3 blocks of 5 miles with a 1km slow jog between each. Block times of 31:20, 31:10 and 31:40. A few long runs left before the big day. Tested the chosen marathon shoes and used a few gels on the way. Pleased to get it done.
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PaulPUSB
Well-Known Member
We had 5 x 1km last night.
Last time i did 5 solid reps at 3:15
But i'm struggling with hip flexor tendonitis at the moment (and just spent 4 days in Italy doing nothing but eating Pizza, Bread and Coca Cola)
3:26
3:23
3:24
3:18
Stopped after 4 reps.
Could tell i was compensating for my hip and didn't want to cause any other issues by changing my running motion.
Still i was fairly happy with that, i was starting to wind the times down without being able to put full effort in.
Trail Half Marathon in 4 weeks, then Battersea 5km pb attempt in 6 weeks.
Last time i did 5 solid reps at 3:15
But i'm struggling with hip flexor tendonitis at the moment (and just spent 4 days in Italy doing nothing but eating Pizza, Bread and Coca Cola)
3:26
3:23
3:24
3:18
Stopped after 4 reps.
Could tell i was compensating for my hip and didn't want to cause any other issues by changing my running motion.
Still i was fairly happy with that, i was starting to wind the times down without being able to put full effort in.
Trail Half Marathon in 4 weeks, then Battersea 5km pb attempt in 6 weeks.
Farmer Jim
Well-Known Member
Which trail half are you doing ?
Forest Of Dean
Its a qualifier for the England Masters team..... i need to make the top 6 in my age category to get an England vest..... although looking at the competition, i'll do well to make the top 15.
I reckon to get a vest i'd probably have to run 78mins to have even a remote chance..... and i couldn't do that on a flat road half.
Ccfcisparks
Well-Known Member
60km done this week.
12km done last night with the 10k clocking at around 48 mins.
With the hilly route round me compared to how flat Manchester is supposed to be, I'm confident I can break the 4 hour mark.
12km done last night with the 10k clocking at around 48 mins.
With the hilly route round me compared to how flat Manchester is supposed to be, I'm confident I can break the 4 hour mark.
Ccfcisparks
Well-Known Member
Going to start testing with gels this weekend.
Does anyone have any they recommend. Kind of want ones where I dont need water with them, so looking towards the SIS ones.
Does anyone have any they recommend. Kind of want ones where I dont need water with them, so looking towards the SIS ones.
We'll_live_and_die
Super Moderator
I had SIS on the yorkshire 3 peaks and they worked really well for me. Would definitely recommend them.
Ccfcisparks
Well-Known Member
Thank you mate much appreciated
CrawleySkyBlue
Well-Known Member
I use Maurten 100s. A bit pricey but they’re my go to.
Sick Boy
Super Moderator
I've tried them a couple of times but last time I ended up with a bad stitch...I prefer to run long distances with just a coffee and a banana though.
Ccfcisparks
Well-Known Member
Thats my current go to, but found myself around KM 20 really struggling with fatigue.
I've used SIS before without issue, but it really is a personal thing.
When i do long fell races, say 3hrs+ i prefer to take real food, ie a bit of Bombay Mix or similar. But thats fine if you're wearing a bumbag or race rucksack. Not really practicable in a road marathon though!
When i do long fell races, say 3hrs+ i prefer to take real food, ie a bit of Bombay Mix or similar. But thats fine if you're wearing a bumbag or race rucksack. Not really practicable in a road marathon though!
Ccfcisparks
Well-Known Member
Yes I have a fair few 20km+ runs to test with.
I'm thinking a mix of SIS and a few sweets to get me through.
Gonna be trial and error.
Sky_Blue_Daz
Well-Known Member
Slightly longer evenings are a help, did a 3.5 mile run last night after boxing training on Tuesday legs are stiff today
fernandopartridge
Well-Known Member
How do you stop yourself spilling the coffee mate?
Have you tried different gels or tried taking them with water?
If you're doing long distances then coffee and a banana is not enough
Farmer Jim
Well-Known Member
I always take a bag of ready salted crisps on longer races, with a load of jelly babies / Haribo, as well as gels for using whilst running.
I find that the salt in the crisps, really helps replace salt depletion, especially when it`s warmer.
You have to stop to eat them though, as they`re impossible to eat on the hoof !
Farmer Jim
Well-Known Member
The best ones for using without water are - High 5.
They`re liquid, rather than gloopy gel, like regular gels.
They`ve got all the stuff that goes into a regular gel, but they`re mixed with fruit juice, so it`l like having a little drink at the same time and they go down much easier, as they`re liqud.
I`d never heard of them before, but they were giving them away as freebies at a race and I was instantly converted to them.
On fell races i'd always eat "real food" going up a steeper climb, just slow the pace, don't lose much time as i'm a strong climber anyway, and if its steep enough everyone is down to a power-walk anyway. Its only a few mouthfuls of bombay mix or pork scratchings, only takes a minute, but yes you can't be trying to chew that down at 4min/km pace!
Club night last night on the Godiva track at UOW, in the wind and rain.
2 sets of, 8 x 300mtrs
100mtr jog (approx 45secs) between the reps, and 4mins rest between the 2 sets.
Due to my tribulations with my hip, i was 50/50 whether to even start the session, and eventually elected to just do the first set of 8.
On a tough session like this i'd ususally aim for around 54secs (72 seconds per lap pace, or 15min/5km)
Started off at a very conservative 61secs, but worked down to 55secs by the last 4 or 5.
I'll get in the gym tonight and stretch it out again, hopefully do a more tempo pace session tomorrow, 10 x 6mins on the treadmill.
2 sets of, 8 x 300mtrs
100mtr jog (approx 45secs) between the reps, and 4mins rest between the 2 sets.
Due to my tribulations with my hip, i was 50/50 whether to even start the session, and eventually elected to just do the first set of 8.
On a tough session like this i'd ususally aim for around 54secs (72 seconds per lap pace, or 15min/5km)
Started off at a very conservative 61secs, but worked down to 55secs by the last 4 or 5.
I'll get in the gym tonight and stretch it out again, hopefully do a more tempo pace session tomorrow, 10 x 6mins on the treadmill.
Sick Boy
Super Moderator
I started running when I was doing intermittent fasting (I wouldn't eat until 13:00) and my body seems to have adapted relatively ok to it, but I've always preferred exercising in the morning before eating. I do suffer a bit around the 18 KM mark, though. I plan on running a marathon later this year though, so I will have to try and change.Have you tried different gels or tried taking them with water?
If you're doing long distances then coffee and a banana is not enough