Running

Fantastic time, especially in virtual conditions. Having done a reccy round the park a couple of days ago I decided it would be too busy for an eyeballs-out 5k without scaring people, so I opted for an off-road 12-miler instead. Felt pretty perky, definitely my quickest pace for the route, helped by the ground being firm, but also currently weighing in at my lowest weight, a kilo lighter than marathon pb weight. Bodes well for when I'm actually training properly again.

And now my sub 18 5k target seems poor.

That’s blistering in current situations well done. Anyone else notice a lot of PBs being set?

Yes. I think there are lots of 'pbs' being run. Everyone is rested. There's no pressure. It's exciting to be outside.

I'm bucking the trend then as all my 5ks recently have been sloooww. I was going to chuck in some fast intervals on Friday's run but couldn't be arsed as there's no pressure and it was exciting to be outside :) so no pb but I did hear a woodpecker drilling a tree in the woods and saw a buzzard fly over the house as I arrived home!

Wow you lot are wicked quick! My 5km is like 25 mins lol. Got a cracking run in this morning with wife and dog, lush 17km with lots of snacks and laughs :-)

There's a quarantine backyard ultra being streamed

https://personalpeak.ca/quarantinebackyard/

https://youtu.be/YTvR16zOk4o

25 minutes is quick. In general public it’s very quick.

I went for a too fast 3km new record for myself. If the HM is on in September I think I could do my “stretch target” at this rate.

Have you tried foam rolling thigh/IT band? I’ve had knee pain that’s been smoothed out by a lot of thigh foam rolling.

25 minute 5k club checking in. I read once that 25min 5k is enough to call yourself "a runner" if that makes you feel any better.

(Personally am apathetic about who can and cannot call themselves "a runner" and if someone with a 40min 5k wants to then good for them. )

Well thank you and @DerDieDas for the props :-) Generally I run pretty slow 6-7+min KMs, but at the moment it's all cross country so inevitably pretty up and down - and there's always a cheeky 11min KM for some bastard hill. I've always been much more interested in distance than speed - love seeing the route on the map after a long run. Feels like such an accomplishment.

I agree - anyone who's out walking, jogging, running or whatever gets maximum respect from me everytime.

There’s a lot a lot of theory behind 80% of your miles at conversation pace and just churning out miles with the other 20% being tempo runs.

It’s the theory I mostly stick too. Although usually ends up about 70-30 as I’m not a pro and running fast is fun and interesting.

I know this sounds silly, but how do you check your run is a conversational pace? I always run alone and never talk.

Is it just by feel?

Breathing then, If you’re breathing heavy at all. Back off.

I personally have a pace I can feel I can all day and not have any worries that’s my conversation pace. You can also use heart rate but I find my memory pace is pretty much perfect when I’ve really used HR before m.

Pace I could do all day sounds like a good measure. I’m getting into varying my pace and doing more slower runs. I used to just try and run each time faster and faster and, surprise surprise, I got injured all the time.

Fitzgerald 80/20 worth a read around this.

I spend most of my time at 6:15/km. At first it feels like you’re walking but after about two weeks your tempo run will be a breeze and you will notice a change in how you run.

It truly is a game changer, for me anyway, just takes dedication to keep slow. Listening to podcasts not music helped me a lot. Now it’s just my settled in pace.

Yeah I mostly do this too. I think it can work really well, especially if you have other activity you do (gym, commuting) because otherwise you find yourself getting wiped really easy.

I run with HR but after a while of doing it you start to notice your breathing habits at various levels ie, able to breathe only through nose, able to breathe in through nose and out through mouth, able to whistle a little tune to yourself etc.

Only issue with it is sometimes I struggle to find the time for as many long slow runs as I would like

I was reading a couple days ago about how to structure training - there was a lot of talk about conversational running pace. I've gone from running infrequently to 45-55km a week, so have of course felt pretty fatigued - achey knees too. I'm now trying to have smaller weeks with a bigger weekend - so far it feels much better.

Went for a quality run round some new trails today. Just under 8 miles, incredibly slow, feel spannered now but hopefully it’s the start of getting the habit back.

Slightly annoyed at all the people out having picnics though.

Just bought it - excited to read it!

7km slow tonight
Tempo up a 1.5km climb averaging 7%

That is pain. Stairs down thankfully.

Controversial finish at the Quarantine Back Yard Ultra overnight

https://twitter.com/JamilCoury/status/1247453130343628801?s=19

'I feel like I'm inside Laz and Sandra's microwave.'

Terrific weather for lunch runs at the moment.

I've got tired of my phone constantly losing tracking, so i've ordered a watch! If anyones interested, Blacks have an extra 15% off which works on the garmins. Makes them the cheapest i could find.

Where can I read more about this?!