Running

New website to me https://fastestknowntime.com/routes
And a brilliant resource for finding new routes/challenges in your part of world.

I smashed out a 30.01 parkrun today with my daughter. It's the first time I've run more than a few minutes since December and the ankle dislocation. I reckon I'll be good for sub 29 next week.

Only another 10 mins to shave off until I'm back to where I was a year ago

Nice to be running, albeit a bit wonkily and minding the corners and bumps etc

Thanks for the link - there are some great routes and write-ups there.

The vibe seems to be much more supportive than properly competitive as well.

I loved this:

https://fastestknowntime.com/fkt/david-bone-london-outer-orbital-path-uk-2020-07-03

Good to hear - keep it going (slowly and steadily)!

You're very welcome.
I love the huge challenging routes like the one you selected and I've even found a great one (just a half) a few minutes from my door in Essex which I had no clue about.

Great news. Must feel great to be going again.
Do you feel it much when running?

Great trail running podcast (The trail and error) https://open.spotify.com/show/4zogS6TdZUiMpNtR4b3lKm?si=1eYi9bGsQLCAWFq_hUCVKQ

Yeah quite a lot. Cornering to the right is a slow process. I'm aching everywhere today, despite doing quite a bit of cross training over the last few months
But it's so nice to do a parkrun after all this time

nice one.

I've had a pain covering the region from hip flexor, over the bony outer protrusion of the pelvis and around to lower back. But I only feel this pain after a run, which is strange. Started up a few weeks before Christmas and have given it at least 4 weeks off with no improvement...
No pain when cycling though thankfully

Update on this if anyone else is experiencing similar. I managed to work out that the issue was an injury to the QL (Quadratus Lumborum). Lots of side-plank (inc drops), stretches using door frames and standing stretches. Love this guy:

https://www.youtube.com/watch?v=Ej1vK1YdBu0

Smashed out a 27:21 5k today. Go on the ankle

Sorted.

After 30-odd parkruns I decided it's really time I did some volunteering. Sub-20 mins pacing at Charlton Park this Saturday, if anyone's interested. :-)

I have in mind to volunteer at PR, let me know how you find it on the other side :)

I've done a couple of stints of token sorting (local parkrun can have ~500 finishers). Which is nice as it can often be done after running the event itself.

I bear in mind the fact that we have ~25 volunteers for our 500 participant event. So I should be volunteering at least 1 in 20.

Our local parkrun usually "has a quiet word" with someone once they start to get towards a high number of parkruns with zero volunteering.

[EDIT] Shows how long it has been since I've done parkrun (or volunteered). 48 roles on the roster for my local parkrun. So about a 1:10 ratio between volunteers and participants.

Our local parkrun usually "has a quiet word" with someone once they start to get towards a high number of parkruns with zero volunteering.

That could come across a bit harsh tbh. No-one should be made to feel compelled to volunteer, just as no volunteer should feel compelled to run.

Edit: says as much here: https://volunteer.parkrun.com/principles/volunteer-roles

Note 1:16 ratio for me, I've volunteered twice apparently although the timekeeper credit thats showing I have no memory of doing.

That could come across a bit harsh tbh. No-one should be made to feel compelled to volunteer, just as no volunteer should feel compelled to run.

Yeah, these are people that they know well. They don't just do it to anyone/everyone. There's also a few people who, for various reasons, are unlikely to volunteer so they're left to run as they want.

This Friday (and Saturday and Sunday...) I am running King Alfred's Way (https://www.kingalfredsway.run/) and I'm raising money for Cancer Research UK. If any of you lovely luffgussers would like to sponsor me then here is the link - https://www.justgiving.com/page/andy-king-alfreds-way
Any amount very gratefully received to help fund life-saving research.

And for any dotwatchers it starts at 6am on Friday- https://track.trail.live/event/king-alfreds-way

Donated. Looks like one hell of a challenge, wishing you good luck on both the weather and injury fronts.

In terms of logistics, are you using a support crew for sleeping arrangements and the like?

This is going to be epic, good luck. I shall be keenly dot watching and would love a write up afterwards if you see fit.

Thanks dude!

I don't have a support crew, but others will I expect. There are seven checkpoints, most of them are indoors so I'll nap either then or on the trail if I'm struggling. Plan is to try to go through two nights with no sleep but I have no idea how that will affect me so I'll take things as they come and sleep if my pace is dropping too much or the hallucinations get too bad etc.

I did Summer Spine last year and I had about an hour of sleep before going through the second night with a 10 min power nap at Tan Hill Inn just before dawn. TBH that was a tough night but I was able to keep moving well. We'll see what happens!

I should be well past half way by the time night falls on Saturday which I think will really help with motivativation.

Will do. MrsPub has done a couple of turns recently (pacing, and barcode scanning, but still managing to run before helping out). Now we're on the roster we're hoping to help out every month or so each.
I've yet try out a few local ones, Sutcliffe Park, Danson Park, and a new one popped up along the river path from Woolwich Dockyard.

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Intense interval session Phil?

Too much thinking about volunteering