Running

rubbish bootleg logo added. i'll not be offering to design a new running vest

In other endurance running news there is a petition on change.org to get Jonny Mellor to the Gold Coast to compete in the Commonwealth Games marathon. Jonny has achieved the qualifying standard yet the England Athletics selectors have decided not to take him. There is no English representative in the male marathon; overall endurance athletes are sparsely represented.

The petition is here: https://www.change.org/p/dan-hogg-get-jonny-mellor-to-the-gold-coast-2018

Club joined. Now time to start running again post man flu 🤒

In!

@will101 - Yeah, come along on a Tuesday evening, we're always pleased to see new runners. I started at the track precisely because I didn't know anything about structured interval training and it's the best thing I've done for my running.

I'm enjoying Beachy Head final week taper. A quick hill rep blast in Greenwich Park yesterday in my race shoes (Saucony Peregrine trail shoes, feel lovely) and a very gentle 7 miles this evening. A final 5 mile jog tomorrow before carb-load, rest day Friday, then race day. Getting quite excited now.

I'd say this is a little cautious. You can got from 10 to 12 miles pretty easily with minimal risk.

Good luck!

Cheers!

I've joined. I guess I'll have to run some time this week!

Have fun!

He can complain about Garmins but I bet if he'd had the same data available in the 1980s he'd have been all over it.

Was going to join the club but a) I'm embarrassingly slow compared to you guys b) I don't actually know what a Strava club does? c) I live in Edinburgh so can't exactly join for a run or anything

is that you doing the hilly fields park run?? Jesus christ, 3:25/km that's insane! I am in awe!

Just in the club comparing myself to the the proper runners. 15:37 5k estimated Phil, thats punchy.

I dont compare that well.

As it happens, that was my 5,000m pb on Ladywell track. Another selling point for the fastest place to run in London. ;)

I dont compare that well.

Likewise! Wish I had given up going to raves a few years ago. I don't feel like I'll ever get under 5:00/km at this stage.

That's why I'm not sub 16 (or sub 19, or sub 20 in the last 8 years). I'm running at the wrong place

I like to think this when Plodding along, fuck fast people.

Nothing wrong with 5min/km pace

10km - 50mins
half - 1:45:00
marathon - 3:30:00

I'd take that marathon time!

Stick with it! I was massively overweight and didn't start running till my mid-30s. It's a long-term process but you can enjoy improvements for years.

My best half marathon time is 1:47 (~5:09 kms). What's the best way of trying to improve this? Should I run more frequently and focus on increasing km time, or just run further to ensure I don't slow down towards the end?

some from column a, some from column b

Both probably! Getting used to running further will make 13 miles feel shorter and you'll have more endurance so covering the distance should feel easier. Then adding intervals and tempo sessions will help with increasing top speed and your ability to hold a higher speed for longer.

Depends on you a little. I lack strength and endurance, not leg speed. I have done 1 HM, towards the end my posture started to go and my hip flexors tired. to go faster I need to work on these things more than my leg speed. I see other people who cruise through but just cant get there legs going quicker. I got 1:37? and was v pleased but suffered after (because I wasn't strong enough).

Yeah, I'm similar I think, I tend to slow down for the final third.

Are you doing enough longer slower runs then? I have a habit of running too fast on my slow runs.