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Today’s run was 20k at avg hr of 145bpm
In 2:40...there was 1km of climbing though...
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Small update: I took the Hal Higdon beginners 5k and the beginners 10k programs and mashed them together for a 15 week 10k program. Finished week 3 saturday morning with a 3,2k run in the park near my house witch turned out to be a 3,6k run when I arived home 22 minutes later. Used Strava on my iPhone to pace myself to prevent going too fast too soon.
Legs feel fine the day after and I'm actualy looking forward to running the same run tomorow morning. Reading about peoples half-marathons and the like makes my run feel teeny but since it's the biggest distance I've ever continuously ran in my whole life I'm pretty chuffed. -
Free tshirts advertised on Facebook today if anyone is interested (and is near Angel)
Spring has sprung! 🌼 In our Spring Clean at The Race Organiser HQ in Angel, we've uncovered a mountain of technical race t-shirts from old races to give away. 👕
Come down and help yourself, anytime up to 5pm today.
We're at 36B St Peter's Street, N1 8JT - just 5 minutes walk from Angel station.
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If you're starting from absolutely nothing, the difference between no running at all and 5km, and 5km and 21.1km, isn't all that different! You just keep going for longer and at some point have to start taking on food so that you don't deplete all the nice sugars in your muscles/blood.
It took weeks before I could run 5k without stopping for a breather. Once you get pacing and technique sorted and can manage 10km you'll find that going up to a half marathon (if that's what you're interested in) is just a matter of slowly building up over a couple of months - there's nothing complicated about it at all.
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This weekend was Gin Pit Double (marathons Sat and Sun). Shouldn't have tried due to the ankle with the stress fracture, but strapped it up, took no drugs (on gf's strictly yelled instructions) and gave it a go.
Sat - took it pretty easy, ankle didn't react much apart from some of the more boggy XC bits. Got lost and added a mile or so around mile 21 due to minimalist course marking, but got round in 3.38. Way better than expected - I was carrying my bus fare as was expecting the ankle to give up early.
Sun - my mates took about 5.30 on Sat, and decided they didn't want to run on Sun. I was depending on them for lifts etc, so couldn't go. Managed to force them into about a half mara on the trails around Snake Pass, which was glorious.
Not too disappointed about missing the second mara, probably a good idea to let the injury heal. I'm clearly not yet fit enough to be running that distance anyway, having just started running again in Dec, so will build up again and not do anything that long for a few weeks.
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What sort of 5k times were you running two years ago?
At the moment I tend to average about 19:40-ish for parkrun.
I'd LOVE to run a sub-17 but, like you two years ago, that idea seems laughable at the moment.
I'd be interested to hear what you did to make it possible / how you made it happen etc?Cheers!
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Looking at my Pof10,
2014 I ran 19:02 (admittedly at Ashton Court which is basically straight up a hill and back down but very runnable), 2015 18:52 at a race in Eastville Park in Bristol with a bit of climb. Last year I ran 17:54 at Great Lines in Medway which again has a bit of climb but very runnable.I've not actively targeted 5K as a distance but I find it's quite a good fitness barometer. I had a big step improvement early 2017, where I started regularly training on the roads as well as trails which generally meant getting used to running more miles faster and more consistently, and training with similarly paced people training for a similar goal at the same time.
This year (well since September) I've started doing much more structured workouts, and I've built my mileage up gradually from 30ish to the point where I'm just peaking now at 100 miles pre marathon. The high mileage is still a bit of an experiment which is why I'm very interested in what @juanito is doing at the moment, and I don't know if I'd recommend it (at the moment I seem to be constantly working, running or eating) but between that and the track work it seems to be paying dividends. Once I've recovered post London I'll be building the mileage back to a similar level for a second go at the Ridgeway 86 in August and then will have a bit of a think about where to go from there.
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Short docu-films of Barkley appearing already:
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GOod luck with your programme. Baby steps! My first run last June, only recorded on my kitchen calendar, when I didn't know how to use Strava, just estimated it using gmaps-pedometer, was only 3.5km. And I was wrecked at the end of it and tired the next day.
I finished my first half marathon in early March this year. I enjoy running at night. I miss the social aspect of bike polo, but with two young kids it is impossible for me to play any more in the evenings.
So yes good luck, and keep it up, and I think you'll get to 10km sooner than you think.
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Having a bit of a dilemma, I’ve had a calf niggle for a couple of weeks after stupidly giving myself 2 minutes warm up for an 800s session, it feels ok after a day off but anything faster than easy particularly uphil and I can feel it tear a bit again, 2.5 weeks out from the marathon should I keep going to the end of the week and hope taper is enough to heal it up, or should I be resting it now?!
I’ll be hiking 2-4 hours a day between now and Sunday, temptation is to rest otherwise but still do my planned 3 hour run on Sunday., thoughts?
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Posted by
@hippy
Ran Heptonstall Fell race today. It was cancelled last week because of the snow - fat sun today.
I'm going to resist making a long list of excuses and pull some positives out (I'm sure this gives a decent indication of my performance!).
Course is listed as 15.4 miles/3100ft or 24.8km/960m. Some trail (in a loose sense of the word), and a decent amount on open fell (bog). Having not done a fell race of this length before, I managed to somehow approach it with a very laissez faire attitude. Up until 10 miles I felt decent, hoping to come in around 2.30. Proceeded to miss a turn off at about 11 miles by following someone who also missed it, and went off course, we realised our mistake (a group of about 5 or 6 runners, with many others making the same mistake apparently), and got back on course pretty quickly, having only added around a mile. The main damage however was to morale, and I just lost the will after that point. Dragged myself in just under 3 hours, 72 of 116 starters. Reckon I lost about 10-15 mins, which might've put me closer to the middle of the field (front half is what I hope for usually).
Probably should've eaten more. Probably should've tried harder in the first 10 miles. Definitely should've stayed on course. Etc etc.
A grand day out in amazing surroundings, and great weather, the only bad bit was my performance - and let's face it, I know who's to blame for that!