The Running Thread Vol 2

[redback911]

bigandclever said:

redback911 said:

bigandclever said:

Who are you calling a full kit wker?

Bag contents (most of them anyway) for a 5-dayer ultra thing in Kyrgyzstan next month. Wonder if it will fit?

Is that the 200km Beyond The Ultimate event? I looked at doing that, but it clashed with a trip to British Columbia. Be great to read about your experience after the event. Maybe we need a seperate "Run Ultra/Expedition/Adventure" thread.

Scanning your kit photo, are you taking a water filter? I can recommend the Katadyn Water BeFree 1 Liter, easy to pack and flow rate is good.

Any Kinesiology tape? Useful for blister prevention, and if you do develop blisters you can use it for treatment when combined with Sterile cotton swabs and inadine dressing.

Edited by redback911 on Wednesday 19th June 09:30

It is yes, mountains in Kyrgyzstan should be a laugh. I've done a few of the BTU events, and really rate them as an organisation. For the PH audience, this is the second year of the race. In 2023 the annoyingly good Jon Shield won it in 34hrs 13mins (total time over 5 stages). My not-so-insignificant issue is that I'm a terrible runner, and historically you can take the fastest time of practically any event, double it, and that's where I'll be. So, yeah .. I'm looking at a 70 hour jolly. The 'good' news is that last year the final finisher took 69hrs 51mins, so there's precedent. Mind you, there were 12 finishers and 8 DNF.

KT tape is in my alu mug; water filter is an MSR trailshot, which I'm not expecting to have to use but is mandatory kit.

I think with multi-day ultra events slow and steady is great strategy. The majority of us are not racing, but instead enjoying the experience. Good to hear you rate BTU, I've done a few multi-day events with Ourea and the've been great, too. Where as, I've had a few friends do MDS and the organisation has been bad, with people dying during the event due to a lack of care and resources.

[The jiffle king]

I have another speed session tonight with 6 x 800 off 90 seconds with 200 at the end (supposed to be 5k pace)

Our coach is injured so not coming so it's me and the fast boys who will be running round at 2:35 / 800m. I'm planning on 2:40-2:45 pace for each of them but will try to be dragged by the group.

[Steve vRS]

I ran the Lyme Park 10k trail race last night. A lot tougher than a normal 10k as you'd expect due to elevation and terrain. Was anyone else there from here?

[Rosscow]

The jiffle king said:

I have another speed session tonight with 6 x 800 off 90 seconds with 200 at the end (supposed to be 5k pace)

Our coach is injured so not coming so it's me and the fast boys who will be running round at 2:35 / 800m. I'm planning on 2:40-2:45 pace for each of them but will try to be dragged by the group.

Enjoy!

We had the following session last night:

1 x 6min, 90 sec off, 1 x 2min, 75 sec off, 1 x 5min 90 sec off, 1 x 3min 75 sec off, 1 x 4min 90 sec off, 1 x 4min 90 sec off, 1 x 1min 60 sec off, 1 x 1min.

Was pretty tough! Did the first 6min interval @ 3:39/km pace covering 1640m, and got quicker throughout finishing with 2:45/km pace for the final minute. Total distance of 8100m.

We've got a tough session tomorrow - 5 x 1km with 60 sec off - going to try and run them all at 3:45/km pace, which should be doable. Hoping in the next couple of weeks to run a sub 19 min 5k so this should see where I'm at.

Edited by Rosscow on Wednesday 19th June 15:03

[Rosscow]

Forgot to say, my VO2 max calculation based on the Cooper run I did last week came in at 60 - pretty pleased with that!

And my Garmin gives me a VO2 max score of 59, so pretty similar.

[JimmyConwayNW]

Steve vRS said:

I ran the Lyme Park 10k trail race last night. A lot tougher than a normal 10k as you'd expect due to elevation and terrain. Was anyone else there from here?

I really wanted to go and had a place but unfortunately couldn't make it. Was it a good one, i'll certainly try for the next one.

[Rosscow]

5 x 1km set last night with 4 x 60 second recoveries. Average pace of 3:42/km, getting ever so slightly quicker with each km.

Should be good for a 19 minute 5k, fingers crossed maybe just under! If the weather is good I'll do one next week and see where I am.

[Steve vRS]

JimmyConwayNW said:

Steve vRS said:

I ran the Lyme Park 10k trail race last night. A lot tougher than a normal 10k as you'd expect due to elevation and terrain. Was anyone else there from here?

I really wanted to go and had a place but unfortunately couldn't make it. Was it a good one, i'll certainly try for the next one.

It was a good day. Not too warm and the rain held off. Tough evening out though but I will enter again next year - it's one of my regular summer events now.

[The jiffle king]

Rosscow said:

5 x 1km set last night with 4 x 60 second recoveries. Average pace of 3:42/km, getting ever so slightly quicker with each km.

Should be good for a 19 minute 5k, fingers crossed maybe just under! If the weather is good I'll do one next week and see where I am.

Some of the lads at the track said that the best predictor of a 5k time is 6 x 1k off 90 seconds with the average pace being your 5k pace. I've not tested it but many agreed it was a good barometer

[Rosscow]

The jiffle king said:

Rosscow said:

5 x 1km set last night with 4 x 60 second recoveries. Average pace of 3:42/km, getting ever so slightly quicker with each km.

Should be good for a 19 minute 5k, fingers crossed maybe just under! If the weather is good I'll do one next week and see where I am.

Some of the lads at the track said that the best predictor of a 5k time is 6 x 1k off 90 seconds with the average pace being your 5k pace. I've not tested it but many agreed it was a good barometer

So an extra rep but an extra 30 seconds off on each rep…. I reckon I could have held that pace for another rep with the extra recovery! Which would give me 3:42/km pace - an 18:36 5k.

We shall see!

[The jiffle king]

Rosscow said:

The jiffle king said:

Rosscow said:

5 x 1km set last night with 4 x 60 second recoveries. Average pace of 3:42/km, getting ever so slightly quicker with each km.

Should be good for a 19 minute 5k, fingers crossed maybe just under! If the weather is good I'll do one next week and see where I am.

Some of the lads at the track said that the best predictor of a 5k time is 6 x 1k off 90 seconds with the average pace being your 5k pace. I've not tested it but many agreed it was a good barometer

So an extra rep but an extra 30 seconds off on each rep…. I reckon I could have held that pace for another rep with the extra recovery! Which would give me 3:42/km pace - an 18:36 5k.

We shall see!

Thats the theory. Everyone reacts differently but it says you should be in sub 6 min /mile shape. All the best in the race

[Waitforme]

The jiffle king said:

Rosscow said:

5 x 1km set last night with 4 x 60 second recoveries. Average pace of 3:42/km, getting ever so slightly quicker with each km.

Should be good for a 19 minute 5k, fingers crossed maybe just under! If the weather is good I'll do one next week and see where I am.

Some of the lads at the track said that the best predictor of a 5k time is 6 x 1k off 90 seconds with the average pace being your 5k pace. I've not tested it but many agreed it was a good barometer

I’m targeting a 4:12 paced 5k, currently doing 4:17 ave.
So should I be trying to do 6 x 1k at 4:12 or at 4:17 ?
Currently doing 5 x 1k , 90 off at about 4:08 pace.

[Smitters]

I can confirm that the Backyard Ultra format is pure evil. 4.167 mile lap. Start each lap at the top of the hour. Run round, rest in whatever time you have left and get to the start box for the next lap at one minute to the hour. Then go again.

Ours was all trail, rolling, rooty, rocky, almost never flat and with one steep climb at halfway. I came with hopes of seeing midnight. I left schooled, with eight yards (laps) and very tired legs.

It's just relentless. Go, slow, preserve legs, rush your break and struggle to eat. Go fast and risk either a major slowdown (common) or a detonation and immediate dnf.

https://www.youtube.com/live/I5t6LyuCrf8?si=P7ktlS...

https://my.raceresult.com/295093/#0_62D791

[The jiffle king]

Waitforme said:

The jiffle king said:

Rosscow said:

5 x 1km set last night with 4 x 60 second recoveries. Average pace of 3:42/km, getting ever so slightly quicker with each km.

Should be good for a 19 minute 5k, fingers crossed maybe just under! If the weather is good I'll do one next week and see where I am.

Some of the lads at the track said that the best predictor of a 5k time is 6 x 1k off 90 seconds with the average pace being your 5k pace. I've not tested it but many agreed it was a good barometer

I’m targeting a 4:12 paced 5k, currently doing 4:17 ave.
So should I be trying to do 6 x 1k at 4:12 or at 4:17 ?
Currently doing 5 x 1k , 90 off at about 4:08 pace.

The target pace of 4:12 is my understanding

[cslwannabe]

Should be comfortably sub 19 Rosscow, based on that. Assuming it’s a quick course or track that is!

For years I’ve done 6x1km with 120s, then next week 12x0.5km with 60s. Usually off road though and for example this week took 24:04 for the 6x1, but ran parkrun in 19:36 yesterday as the focus is effort rather than outright pace. If anything my legs were fresher for the interval session than parkrun.

[asfault]

Am I doing any damage running with basic cheap asda trainers? They have rubber moulded soles better than the really really cheap ones with squashams on the soles.

[cslwannabe]

Difficult to say asfault without knowing more information - age, weight, history of injuries, mileage etc.

Listen to your body, try to mix the terrain - trail, road, track etc and not all road/pavement. Don’t increase distance and run frequency rapidly, some runs should be taken easier than others. Take rest days, think of your diet etc.

I’d always recommend a 2nd pair so you can alternate.

[asfault]

Age 39 height 5"6 weight 74kg. Only use the trainers for running 5ks but 95% pavement .

[Pete102]

PH collective running wisdom requested.

Yesterday I ran the Aletsch Glacier half marathon, its a trail run starting at 1900m elevation, finishing at 2600m with a total ascent / descent of 1150m / 400m in the middle.

To put it bluntly, I had an absolute shocker. Knowing there was a lot of up and down, I set off at a measured pace, which for the first 4k is a relatively steady uphill of 200m or so.

At 4k I was cooked and seriously considering quitting. What followed was an absolute grind for the next 17k, trying to run the flats / downhills and hiking the ups. I had no energy or power in my legs, my body physically did not want to run and it seemed that I was coming up with every excuse not to carry on.

The last 5k consisted of death marching one foot in front of the other (often at a very slow pace) getting passed by people that I would usually be way ahead of on any other day. The icing on the cake of this event is the last 2k which is a 300m climb to the cable car station and the finish line. I was in a deep hole by this point, questioning if I can even finish this thing and wondering how the hell I am going to get up.

I could understand my bodies reaction if I had entered on a whim, however, I am regularly putting in 35 - 40 mile weeks, including long run half marathon distances and I am no stranger to hiking/running in that terrain / elevation. In the week prior to the run I tapered down to 15km, including a full rest day before.

Has anyone else experienced similar? Any ideas?

[Rosscow]

asfault said:

Age 39 height 5"6 weight 74kg. Only use the trainers for running 5ks but 95% pavement .

There’s a Facebook group called ‘Running Gear Buy and Sell.’

It has around 72,000 members, it’s a great place to pick up some decent trainers/watches etc. at really good prices.

Also good to try a trainer out on the cheap before spending big money on a new pair.