The Running Thread Vol 2
Discussion
Steve vRS said:
I’ve just done a parkrun wearing some carbon plate shoes for the first time. 45 seconds faster than last week and a PB at that event of 20:48, 10 secs faster than my previous best in 2022.
How much is the shoes and how much was a good day and the psychology of me thinking I was wearing fast shoes?
4%How much is the shoes and how much was a good day and the psychology of me thinking I was wearing fast shoes?
I did a hard interval session yesterday (16 x 500m @ 3:37 /km pace. For reference my 5k PB pace is 3:57 pace).
Today ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
Today ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
JapanRed said:
I did a hard interval session yesterday (16 x 500m @ 3:37 /km pace. For reference my 5k PB pace is 3:57 pace).
Today ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
It should be ok. Take a day off at leastToday ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
jasonrobertson86 said:
JapanRed said:
I did a hard interval session yesterday (16 x 500m @ 3:37 /km pace. For reference my 5k PB pace is 3:57 pace).
Today ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
It should be ok. Take a day off at leastToday ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
JapanRed said:
jasonrobertson86 said:
JapanRed said:
I did a hard interval session yesterday (16 x 500m @ 3:37 /km pace. For reference my 5k PB pace is 3:57 pace).
Today ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
It should be ok. Take a day off at leastToday ideally I would’ve had either a rest day or 45 mins recovery run but due to other commitments it was the only day to get my 90 mins (easy pace) long run in.
As you’d expect, even at easy pace I found it hard, on tired legs.
My questions; have I likely done more harm than good with todays long run? Would it have been better to just skip the run entirely, or will I still make gains from a long run with legs under duress from yesterdays sesh?
I ran the Grimsby Orsted 10k at the weekend.
I went into the race hoping for sub-44 minutes (my personal best being 44:30) but that was with 10kg less bodyweight. Since I am currently sat at 105kg I wasnt so optimistic but my training has been on point recently, if not my diet.
I have a horrible habit of going out of the blocks too fast, despite knowing its the wrong thing to do, so this time I decided I would stick with the 45min pacers until 7k and then make a kick to the end, hoping to come in quicker than my PB. Well, as it turns out I stuck with the pacers feeling good until 5k then decided to press on.
Brought it home in a time of 43:41 which I am really happy with, although I think I had more in the tank in the opening few kms, I didnt feel like I had any kick in the final 1k.
Room for improvement and my next goal is sub 42 sometime in September / October, hopefully at a lower bodyweight and with another 16 weeks of training.
I went into the race hoping for sub-44 minutes (my personal best being 44:30) but that was with 10kg less bodyweight. Since I am currently sat at 105kg I wasnt so optimistic but my training has been on point recently, if not my diet.
I have a horrible habit of going out of the blocks too fast, despite knowing its the wrong thing to do, so this time I decided I would stick with the 45min pacers until 7k and then make a kick to the end, hoping to come in quicker than my PB. Well, as it turns out I stuck with the pacers feeling good until 5k then decided to press on.
Brought it home in a time of 43:41 which I am really happy with, although I think I had more in the tank in the opening few kms, I didnt feel like I had any kick in the final 1k.
Room for improvement and my next goal is sub 42 sometime in September / October, hopefully at a lower bodyweight and with another 16 weeks of training.
Pete102 said:
I ran the Grimsby Orsted 10k at the weekend.
I went into the race hoping for sub-44 minutes (my personal best being 44:30) but that was with 10kg less bodyweight. Since I am currently sat at 105kg I wasnt so optimistic but my training has been on point recently, if not my diet.
I have a horrible habit of going out of the blocks too fast, despite knowing its the wrong thing to do, so this time I decided I would stick with the 45min pacers until 7k and then make a kick to the end, hoping to come in quicker than my PB. Well, as it turns out I stuck with the pacers feeling good until 5k then decided to press on.
Brought it home in a time of 43:41 which I am really happy with, although I think I had more in the tank in the opening few kms, I didnt feel like I had any kick in the final 1k.
Room for improvement and my next goal is sub 42 sometime in September / October, hopefully at a lower bodyweight and with another 16 weeks of training.
Thats a good time at any weight but at 105kg, thats impressive. I went into the race hoping for sub-44 minutes (my personal best being 44:30) but that was with 10kg less bodyweight. Since I am currently sat at 105kg I wasnt so optimistic but my training has been on point recently, if not my diet.
I have a horrible habit of going out of the blocks too fast, despite knowing its the wrong thing to do, so this time I decided I would stick with the 45min pacers until 7k and then make a kick to the end, hoping to come in quicker than my PB. Well, as it turns out I stuck with the pacers feeling good until 5k then decided to press on.
Brought it home in a time of 43:41 which I am really happy with, although I think I had more in the tank in the opening few kms, I didnt feel like I had any kick in the final 1k.
Room for improvement and my next goal is sub 42 sometime in September / October, hopefully at a lower bodyweight and with another 16 weeks of training.
https://runbundle.com/tools/weight-vs-pace-calcula... Might give you an idea what you can do if you lose a bit of weight. and with a bit more training in you
Got my first proper speed session on the track on Wednesday with our V60 European 800M record holder (Yes 2:11 at 60 years old !!!)
I have a habit of getting injured so am not going to go nuts but looking forward to trying to get some speed in the legs.
Real aim is to try to do a sub 5 min mile in July but that might be a bit optimistic.
I have a habit of getting injured so am not going to go nuts but looking forward to trying to get some speed in the legs.
Real aim is to try to do a sub 5 min mile in July but that might be a bit optimistic.
The jiffle king said:
Thats a good time at any weight but at 105kg, thats impressive.
https://runbundle.com/tools/weight-vs-pace-calcula... Might give you an idea what you can do if you lose a bit of weight. and with a bit more training in you
Thanks! Looking at the table, even 5kg off should put me in the right ballpark for sub 42 with another training block. At the start of the year I was somewhat lighter so most of the weight gain has been during my training, from past experience once I lose it again I should see some good improvements. https://runbundle.com/tools/weight-vs-pace-calcula... Might give you an idea what you can do if you lose a bit of weight. and with a bit more training in you
irish boy said:
Tough one last night. 6x 800 in 2.45-2.48. 90 secs recovery.
Then 2 mins recover and straight into a tempo 5k. Did 19.10 and managed to keep it progressive.
I think today will be rest day
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Great effort! I managed 6,5,4,4,3,2,1,1 minute sets on track last night with 90 second recovery between (75 sec between the 2 and 1's). Averaged 5:55 pace.Then 2 mins recover and straight into a tempo 5k. Did 19.10 and managed to keep it progressive.
I think today will be rest day
upload
Then a 3 mile recovery trail run with the dog this morning at 8:45 pace.
irish boy said:
Tough one last night. 6x 800 in 2.45-2.48. 90 secs recovery.
Then 2 mins recover and straight into a tempo 5k. Did 19.10 and managed to keep it progressive.
I think today will be rest day
upload
Thats a really tough session . Is that aimed at 10 racing or just general speed training?Then 2 mins recover and straight into a tempo 5k. Did 19.10 and managed to keep it progressive.
I think today will be rest day
upload
The jiffle king said:
Thats a really tough session . Is that aimed at 10 racing or just general speed training?
Yeah it was tough. Held the 800’s back slightly knowing the 5k tempo was coming. But yeah our club hosts a massive 10k in town mid June with more than 1000 entrants, so we’re building towards that. The track is inside a massive army base. There’s a full on town inside with a ton of housing, restaurants, cinema etc etc. it’s become less and less populated over the last 15 years and the army have been keen to reach out to both Catholic and Protestant sides of the community. Hence our club being invited in for the Tuesday night slot provided we went through police checks and got a pass. For some reason it had 6 figures spend on it last year and is totally state of the art, and we have it completely to ourselves which is just fantastic.
irish boy said:
Yeah it was tough. Held the 800’s back slightly knowing the 5k tempo was coming. But yeah our club hosts a massive 10k in town mid June with more than 1000 entrants, so we’re building towards that.
The track is inside a massive army base. There’s a full on town inside with a ton of housing, restaurants, cinema etc etc. it’s become less and less populated over the last 15 years and the army have been keen to reach out to both Catholic and Protestant sides of the community. Hence our club being invited in for the Tuesday night slot provided we went through police checks and got a pass. For some reason it had 6 figures spend on it last year and is totally state of the art, and we have it completely to ourselves which is just fantastic.
Great to hear of the background on this and nice to use a really good facility. I'm just starting track work (Session tomorrow evening) and we have a great facility to use and it's also great to have a coach who knows what he is doing on the track (Training us old boys for a 5k and 1 mile race having nearly all just come off marathons)The track is inside a massive army base. There’s a full on town inside with a ton of housing, restaurants, cinema etc etc. it’s become less and less populated over the last 15 years and the army have been keen to reach out to both Catholic and Protestant sides of the community. Hence our club being invited in for the Tuesday night slot provided we went through police checks and got a pass. For some reason it had 6 figures spend on it last year and is totally state of the art, and we have it completely to ourselves which is just fantastic.
ker? 
Tough track session last night:
800m 4 mins
600m 3 mins
3 x 400m 2 mins
4 x 200m 1 min
Ran with a great group and went harder than I would usually as they know how to pace much better than I do.
Session is designed to make you turn the legs over and really go quickly. Its a mile race session and was only just over 9 minutes for the total. Most of us are distance runners so found it tough but the aim is to sharpen up the 5k pace
800m 4 mins
600m 3 mins
3 x 400m 2 mins
4 x 200m 1 min
Ran with a great group and went harder than I would usually as they know how to pace much better than I do.
Session is designed to make you turn the legs over and really go quickly. Its a mile race session and was only just over 9 minutes for the total. Most of us are distance runners so found it tough but the aim is to sharpen up the 5k pace
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