Running

Can’t get a pb waiting at traffic lights tho!

E = mc^2 is the rest mass/energy of a particle. It's the non-linear wind resistance and friction that means it takes proportionally more effort to go faster. Also probably the body is less efficient at max effort or something.

Yeah that's the one.

It takes a lot more energy to move huge bodies at speed.

its not a PB unless its a race...

just running around a park is training!

It takes a lot more energy to move huge bodies at speed.

Busted

You too!

It was my first Assembly League there. I got the pacing pretty wrong and then it took me so long to get home I didn't manage to vote.

Nice day for a parkrun today, or another run.

Oddly, a 2 lap 100km in Reading is quite appealing. Looking to take the boat for a jaunt up the Thames, so could go down there and do a race.

the start/finish is right on the river from the waterside centre building and I saw some house boats moored just along from there so it's in a great spot for that i think, would help with proximity for the 6am start for the 100k too (50k is staggered so we finish in similar times, I was only overtaken by the lead 100k runner and I did the 50k in 8h30).

be good to see you there.

Can Parkrun results be amended? My barcode doesn't appear to have scanned today.

Lapped on parkrun (it's a two lap course) but the winner was on his way to a sub-16. Still way too heavy so trying to take it easy. Times and weight both slowly heading in the right direction though.

Token sorting volunteer job is just the right thing for my brain. Luckily the rota filled up and it was more than just me sorting the ~530 tokens.

https://support.parkrun.com/hc/en-us/articles/200565453-My-barcode-didn-t-scan-register-What-should-I-do-

Thanks, I got in touch

How is project sub 20 going?

I'm focusing on the half marathon on May 20th, after that I'm taking a fortnight off! I think sub 20 for the 5k will be my next goal. I'll need to look up how to train for it.

Any links or tips for 5k training appreciated....

http://www.runningfastr.com/5k-training-plan/sub-20-5k-training-plan/ looks decent.

Disclaimer: 1st google result

As I left the Reading beer festival last night there were several ultra runner looking people (head torches, running kit, small packs) coming along the Thames. Anyone know what the event was?

^ TP100 i think?

Lovely run out on the Mersey Valley first thing.

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I'm moving to the coast. Running on a flat is so much easier than se London.

Retirement thread >>>>>>

The more you do ‘em, the easier they get which is more than can be said for costal wind. Fuck the wind.

Ah makes sense. They had some nice scenery ahead of them to miss in the darkness!

Just got back from a jaunt around the countryside. Something like 8 miles, lovely morning for it!

Run lots of 5ks is my current strategy!

Put a parkrun into my longish run yesterday, so wasn’t aiming to set the world alight, was pleased to do 18:29, aim to break into the 17s in the next few weeks, might have to head to Black park to do it though, as the two laps and short sharp Hill twice makes it a bit tricky in Maidenhead!

Anyone run the first-of-the-month Regent’s Park 10ks? Saw them out today which gave me (almost) the resolve to have a go next month to target getting under 40mins.

No idea if that’s easy or totally unrealistic though. I did 5 x 1km intervals yesterday and had no problems keeping under the requisite 6:26 min/mile pace, but it’s a different thing stringing 10 together without a rest.

I’ve always been structured with cycling (powermeter, ftp testing and various drills/intervals) but totally haphazard running. So I’m thinking to put running above cycling for a month (or two or three or whatever it takes) with a bit of a structural to do the 40 min / 10k. I’ll post up an outline plan for a critique!

sharing this again as might be of use for @dubkev and @cookiemonster

https://www.mcmillanrunning.com/the-best-10k-workout/

got me to a sub 45 10k and 20:36 5k weighing somewhere between 95-100kg

it's not an easy workout though.

Thanks, interesting. After the 1km intervals yesterday (or actually 1160m - i used the odd lengthed regents park track) i thought that 3 x 2 mile intervals would be the best bet for a 10k - long enough to work aerobically but short enough not to burn out.

So for a weekly schedule, I 'm thinking one long(er) run, one 10k-pace interval session and one fast'ish tempo type run. Weekdays, I'll work around my commute which is 6 miles. Maybe:

Monday - no running (cycle instead)
Tuesday - 6 miles at easy pace (8 - 9 min/mile)
Wednesday - 6 miles with 4 miles fast(er) (7 min/mile)
Thursday - 2 x 6 miles at easy pace (8 - 9 min/mile) run into and home from work
Friday - no running (cycle instead)
Saturday - 3 x 2 miles (6:26 min/mile) 5 min rest
Sunday - 8 - 10 miles at easy pace (8 - 9 min/mile)

Just looking at it, that (to me) looks like a fairly chunky load, >40 miles a week. Maybe too much in fact. Might get the tube home on Thursdays...