The Running Thread Vol 2
Discussion
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.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.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 barometerShould 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.
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 barometerShould 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.
We shall see!
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 barometerShould 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.
We shall see!
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 barometerShould 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.
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.
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
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
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 barometerShould 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.
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.
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.
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.
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.
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.
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?
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?
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.
cslwannabe said:
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.
Cheers - was going to do the Bexhill 5k on Wednesday but it looks bloody hot! So might just do the Hastings Parkrun on Saturday instead (fast out and back promenade course, depending on prevailing wind!).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 said:
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.
If you're running a 5k once a week, probably not. If you're running 60 miles a week you're probably increasing your injury risk, but if they're working for you why not.Pete102 that sounds incredibly tough. Sometimes it just isn’t your day. I’ve had a few races (mainly HMs) when I’ve been chasing a time and the ‘wheels come off’ and the last 5km has been torture. Well done for gritting it out. Even 5km / parkrun can be tough if I go out too hard or over exert myself on a big hill early on at a new course for example. Personally I’m rubbish at times - no escaping them on most of my runs, but I’m much slower on hilly parkruns etc than other people who are close to my pace on a flatter course.
Rosscow, let us know how you get on! Coming up for 4 years since I managed my one and only sub 19 parkrun. I’m the wrong side of 50 now but haven’t given up on managing another just yet…
Rosscow, let us know how you get on! Coming up for 4 years since I managed my one and only sub 19 parkrun. I’m the wrong side of 50 now but haven’t given up on managing another just yet…
cslwannabe said:
Pete102 that sounds incredibly tough. Sometimes it just isn’t your day. I’ve had a few races (mainly HMs) when I’ve been chasing a time and the ‘wheels come off’ and the last 5km has been torture. Well done for gritting it out. Even 5km / parkrun can be tough if I go out too hard or over exert myself on a big hill early on at a new course for example. Personally I’m rubbish at times - no escaping them on most of my runs, but I’m much slower on hilly parkruns etc than other people who are close to my pace on a flatter course.
Rosscow, let us know how you get on! Coming up for 4 years since I managed my one and only sub 19 parkrun. I’m the wrong side of 50 now but haven’t given up on managing another just yet…
I'll echo this - and I wouldn't be surprised if you get ill this week. I had similar at my first road marathon. I could do a 1.45 half solo in training, but when I ran the first half half of the race in 2.00 and felt awful, I knew something was going to go terribly wrong. On reflection, I'd not been too well in the weeks before and put it down to tapering itchiness, but in fact I was probably suffering from something and it ruined my day. I was properly ill from midweek after the race for a few days.Rosscow, let us know how you get on! Coming up for 4 years since I managed my one and only sub 19 parkrun. I’m the wrong side of 50 now but haven’t given up on managing another just yet…
I shall also begin to follow this fast 5k journey. Having sworn off long running for a while, I feel the need, the need for, if not speed, then at least running sub 10 minute miles...
Smitters said:
I'll echo this - and I wouldn't be surprised if you get ill this week. I had similar at my first road marathon. I could do a 1.45 half solo in training, but when I ran the first half half of the race in 2.00 and felt awful, I knew something was going to go terribly wrong. On reflection, I'd not been too well in the weeks before and put it down to tapering itchiness, but in fact I was probably suffering from something and it ruined my day. I was properly ill from midweek after the race for a few days.
I shall also begin to follow this fast 5k journey. Having sworn off long running for a while, I feel the need, the need for, if not speed, then at least running sub 10 minute miles...
Thanks Gents, I also wondered if I have some illness on its way. For reference my normal half marathon time is under 1hr 40m, so coming in with a time of 3hr 22m definitely shows me something is up. I shall also begin to follow this fast 5k journey. Having sworn off long running for a while, I feel the need, the need for, if not speed, then at least running sub 10 minute miles...
Today I feel quite sore and stiff, again unusual for my training volume and general conditioning so lets see what the next few days bring. Also looking forward to the race photos as my face must be a picture on most of them!!
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