Running

Slower today :( that’ll be the holiday drinks and food... thinking of doing another run on Wednesday and hit parkrun a little harder next week.

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Cool, i'll tune into twitter, ta.

Stability trail shoes? Not much choice unless you like them heavy huh...?

No runs in between? I wouldn't be disheartened by that!
An extra midweek jog sounds good to me - am also a noob but I'd take it easier and try and push more on the weekend

Did my knee test jog just now, for trafford 10k tomorrow. Was okay, some stiffness and I've lost some fitness, but feel encouraged enough to start tomorrow.
Target time is now down to <60 mins rather than <50 mins

Stability trail shoes?

Less an issue on trail as wonky surfaces mean you want to roll with it. Some of the Asics trail shoes look & feel 'clompy' so may be more stable than others?

Nice one, probably bump into you at some point, i'll be in red club vest.

Just to clarify I had a gait analysis and clearly overpronate and have been wearing a ‘stability’ road shoe all summer. I swapped back to Speedcross 4’s the other day and was quite uncomfortable, calves, Achilles and left knee (IT band?) so figured I’d get the off road equivalent but they’re all 100g+ heavier than the Speedcross!

No runs in between...! Some casual/beach swimming only, and too many drinks 🍸

I’m such a noob, no idea what I should be doing training wise. Got a new pair of shorts today though so I have a little pocket for a house key and parkrun barcode :)

Easy pace on Wednesday sounds good. Would you say to do 5k again?

Honestly it sounds like you're at a similar stage to me, the stage at which basically it doesn't need to be any more complicated than just running more. Maybe not a full 5k more, that's going to double your weekly distance, or if you're want to do the distance do it gently so you're not too fatigued (prone to injury) going into the parkrun

You're probably best off waiting for some advice from someone who has a clue though

the stage at which basically it doesn't need to be any more complicated than just running more

Pretty much this. If you're an occasional runner, then just increasing the frequency of runs will get you fitter, along with very gradually increasing the distance of (some of) your runs. Add in a 5k mid-week, but take it at an easier pace than parkrun. If you can do 2/3 runs a week at an easy pace, this will help you to increase the distance of one of your runs and still recover enough for the next session.

"Pace band" ready for pacing duties at Ladywell 10,000.

Might just be conditioning? A few short runs on softer ground in them may help?
If your 'trails' are mostly hard surfaces then more support (with weight penalty) may be the answer.

36.04 / 35.57 chip at Trafford today. Slightly deflated as 35.30 should be doable. Still overall a good run as I think my last serious effort at a road 10k was in 2009.

Nice to see @alialias at the finish after, well done today. I'll wear my glasses when trying to spot runners on course next time...

Ankle still feels dodgy. But now I have special shoes to go with my special ankle!
Been boozing hard for a couple of weeks on an indulgent holiday. Need to test the ankle tomorrow and then get a race booked in to scare me back into action.

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You will have passed me a few times. I was doing my 50th – as tail-walker. Mellow.

Tweets from Ladywell look like it was fun. Is it a goer for 2019? Tempted to get my lfgss/mapei vest out for it if so...

Good 10k effort, and a marker for the next one!

Ladywell 10,000 was a great event, definitely get it on the calendar for next year. Chip timing, two pacers in every race, expert commentary, and lots of cake, pizza and beer. (Er, actually the pizza and beer ran out just before I'd freshened up after my race. Dammit!)

I ran 52 laps of the track myself. I was due to be pacing "minimum 5k" of race 2 at 40 mins pace, but felt comfortable and had people following me round all the way, so I did the whole thing. (Negative split, 20:03 @ halfway, 39:52 finish!) My actual race a couple of hours later was a little less successful, intended staying with the 34 mins pacer but couldn't quite hold on. The fade wasn't actually as bad as it felt; about 17:10 halfway for a final time of 34:36. (3 seconds outside my last road 10k time, but pretty warm today.) A good work-out though, and still a few weeks before the target marathon. A half marathon in 6 weeks at the same pace I ran today would be nice.

Great to see you too! My mate was in a world of pain. You did amazingly.

I really enjoyed it, great atmosphere. Ran within myself for 9k with my pal, which suited me as I was wary of my knees. They were in a lot of pain around 7k but adrenaline or something masked it and my mate give me free reign for the last kilometer - hr up to a new max of 198 at the line!
Chip time of 56:12, which I'm chuffed to bits with since sub 60 was my aim. Would like sub 50 by the end of the year with healthy knees.

Ta, be good to go again and race smarter. I thought i'd started well up front but hadn't so didn't pick up a group at my pace. I couldn't stick with those who came past me early on though so likely I hit par on the day.

I ran 52 laps of the track myself.

Bonkers & well done on a solid run!

Looking at your hr graph a much faster time should well be on, your first 9km are a v.steady effort with big kick in last km. Well done again!

Is anoyone on here a UKA/EA etc coach? I did a EA Leadership in Running Fitness course over the weekend and it got me thinking. The course was just so I can lead runs for my local club but covered lots of interesting things.

After only doing gentle 4-5k runs round the park trail for the last few weeks, I got a bit excited at the track on Saturday and now my arches (still) feel incredibly sore. Hoping it goes away quickly as going on a hiking holiday tomorrow! Any tips?

I'm LIRF use it for club run leading.

Wouldn't mind going down the CIRF route too.

definitely! a great day, but I had to dash off to tend to kids / sick girlfriend.

Great running by a lot of people, looking at the results.

Kent AC, keep up the good work. @juanito needs to be on local radio - top commentary