The Running Thread Vol 2

[Rosscow]

Sounds good. I have similar tonight:

1 x 1000m, 2 x 800m, 2 x 600m, 2 x 400m, 2 x 200m. Not sure on the recoveries yet but they'll be short and getting shorter!

Also, this is week 1 of 17 for me in my training block for Cardiff Half on 6th October. Reach for the stars target of sub 1:26, I think I can manage it if I stay injury free....

Really ramping up the strength and conditioning compared to the half I ran in March.

[irish boy]

Great work with the track stuff guys. It’s tough but consistency will pay off.

Ours was another killer. 1 mile (5m40s) 1x 1000 (3m35s) 1x 800 (2m50s) 1x 400 1x 200 then reversed all the way back up finishing with a mile in 5m43s.

Have a mountain race tonight which will have 1500 feet of elevation and not quite sure how I’m going to manage it



roll a dice 50 times

[The jiffle king]

irish boy said:

Great work with the track stuff guys. It’s tough but consistency will pay off.

Ours was another killer. 1 mile (5m40s) 1x 1000 (3m35s) 1x 800 (2m50s) 1x 400 1x 200 then reversed all the way back up finishing with a mile in 5m43s.

Have a mountain race tonight which will have 1500 feet of elevation and not quite sure how I’m going to manage it



roll a dice 50 times

Blimey, that’s pretty brutal. The last mile must have been hard work

[irish boy]

The jiffle king said:

Blimey, that’s pretty brutal. The last mile must have been hard work

Yeah I had intended to drop down to 4 min km’s but got sucked in with the couple of guys who are similar ability. The front runners did 5.20 for the last mile, the slowest was around 10 mins. It’s actually nice to have all abilities training together as that doesn’t happen on the roads.

[Rosscow]

irish boy said:

Great work with the track stuff guys. It’s tough but consistency will pay off.

Ours was another killer. 1 mile (5m40s) 1x 1000 (3m35s) 1x 800 (2m50s) 1x 400 1x 200 then reversed all the way back up finishing with a mile in 5m43s.

Have a mountain race tonight which will have 1500 feet of elevation and not quite sure how I’m going to manage it



roll a dice 50 times

Corrrr that's a proper session! What were your recoveries?

Great effort, above my ability!

[irish boy]

Rosscow said:

Corrrr that's a proper session! What were your recoveries?

Great effort, above my ability!

Cheers! We took 90 seconds on the longer stuff, and below 800 it was 60 seconds.

[Rosscow]

Well, I started at 3:47/km pace for the 1000m and got quicker for each rep:

1000m @ 3:47/km pace
800m @ 3:40
800m @ 3:35
600m @ 3:29
600m @ 3:25
400m @ 3:10
400m @ 3:05
200m @ 2:45
200m @ 2:40

Recoveries were 200m jog in between each rep.

1600m warm up and 1600m cool down.

Was an enjoyable effort!

Edited by Rosscow on Thursday 13th June 21:54

[ben5575]

I was happy with my 24.48 5k I spontaneously ran this morning (having started out to do a gentle 10k) until I read that.

Levels and all that. Great effort.

[Rosscow]

ben5575 said:

I was happy with my 24.48 5k I spontaneously ran this morning (having started out to do a gentle 10k) until I read that.

Levels and all that. Great effort.

There's always someone quicker than you! I run with younger guys that are doing 15min 5ks, I'm lucky if I break 19min!

As long as you're enjoying it and seeing improvement that's all that really matters. Well done

[markh1973]

Rosscow said:

ben5575 said:

I was happy with my 24.48 5k I spontaneously ran this morning (having started out to do a gentle 10k) until I read that.

Levels and all that. Great effort.

There's always someone quicker than you! I run with younger guys that are doing 15min 5ks, I'm lucky if I break 19min!

As long as you're enjoying it and seeing improvement that's all that really matters. Well done

Exactly - most people always have someone who's quicker than them and it's easier to find improvement in a 24 minute 5km than a 15 minute one (although I'm only capable of one of those).

My son is hoping to qualify for the English National champs for 5k (U23) - only problem being that last year the qualifying standard was 14:50, this year it's 14:25. He's already taken 12 second off this year to get to 14:51 and now needs to take another 26 seconds off.

[Rosscow]

Ouch - that's some chunk of time to find! Good luck to him.

[Waitforme]

That’s a huge amount of time to find at that level, hats off to him for his current times.

[JimmyConwayNW]

I did Colshaw hall 10k in cheshire which was a fairly well organised and small event with around 500/600 people.

Really nice flat course aswell through some Cheshire lanes.

I had planned to run it with no pressure and just see how I got on and then really push it at a Wilmslow 10k in around 4 weeks time and go for PB. Before I left I said to the mrs I don't think I will be quicker than last time, just looking to get it under my belt so I am used to the pre race nerves / adrenaline.

Got a PB yesterday of 43.38 down from 44.18 a month ago. I had hoped to get under 43 min by the end of the year, however I think I want to be getting as close to 40 mins as I can.

Panicked a bit before the event as I saw there was a 40min pacer and a 45 min pacer and on the last and only organised 10k there was a 42:30 pacer so wasn't sure what to do as felt in the middle.

So I just ran, at my own pace settled into what felt at the upper end of what I could do and then hung on in there to keep going. Was mega consistent on my splits on every KM which was good as its something I've been working on.

[redback911]

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

[bigandclever]

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.

[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.