FoxesTalk Strava virtual running club

[Xen]

31 minutes ago, UpTheLeagueFox said:

Today has been a good day, especially the 10k time. Collapsed at the end but feel happy.

 

 

Top work, especially in those conditions. Keep up the good work and you'll comfortably be beating that time once the weather cools down

[VLC86]

Did 5k today. I’m normally dragging the other half round so I take it pretty steady but I sacked that idea off. I don’t think it’s particularly fast but I did just over 5k in 25 minutes in the mid day heat. My legs are feeling a bit tender tonight.

[RobHawk]

2 days with no calf pain, a few more days to be sure then I'm gonna head back out. Can't wait

[goody2028]

Went out this afternoon and god was it a struggle. Made about 2k before I felt like maxwells silver hammer hit my ankle. Was a shame had mind set on beating a few PB’s today as well 

[UpTheLeagueFox]

2 hours ago, Xen said:

Top work, especially in those conditions. Keep up the good work and you'll comfortably be beating that time once the weather cools down

I know I've knocked off 15 minutes in six weeks on the 10k but it feels like I've hit a max given how bollloxed I was at the end

[Sly]

I did a 5k in under 7 minute / Km and for the first time today! Slowly getting back to fitness. 
 

At this rate, I’ll make pre-season. 
 

Just another 3 minutes per K to go! 

[UpTheLeagueFox]

2 hours ago, Sly said:

I did a 5k in under 7 minute / Km and for the first time today! Slowly getting back to fitness. 

Excellent, keep going mate.

 

Went out in the heat again today but opted for a shorter 8k.

Got PBs for 5k, 2 miles, 1 mile, 1k and 400m - shocked myself!

 

A guy I know who does ultra marathons reckons I should quit the run/walk/repeat thing and just run slower but without the walk bits as it'll help me longer term.

That's my next target, forgetting about PBs and trying this.

Any of you runners got any thoughts on this? Ta.

[CosbehFox]

6 hours ago, UpTheLeagueFox said:

Excellent, keep going mate.

 

Went out in the heat again today but opted for a shorter 8k.

Got PBs for 5k, 2 miles, 1 mile, 1k and 400m - shocked myself!

 

A guy I know who does ultra marathons reckons I should quit the run/walk/repeat thing and just run slower but without the walk bits as it'll help me longer term.

That's my next target, forgetting about PBs and trying this.

Any of you runners got any thoughts on this? Ta.

Depends what your goal is - if you are taking about sustaining a distance it’s certainly better to do. You’ll naturally hit a max in your current pattern but if you run slower, you’ll find that you make up time elsewhere. It won’t be such an immediate beating of your PBs though that will come with time. 
 

Interested what others think but once ive achieved my targets, my next target is that of control - trying to avoid the up and down nature of time against the K’s and make it a consistent pace. Gives me confidence then to push again on PBs. 
 

Being on furlough, running has been something I’ve used to keep myself focused. A similar pattern to yourself in terms of lowering times - the aim is to run a half marathon by June. I have a 5k target of 25 minutes but that isn’t going to immediate. Hit a bit of wall this week doing 15k - the last 2k were torture with blisters. So new trainers on the way and will doing the 15k again this Sunday. Annoying where I live it’s extremely hilly and grade adjusted paces indicate a flat surface would knock 15 seconds off each K! 

[Xen]

Went out nice and early today before work. Makes a nice change running when its not baking hot outside, for once  

  

6 hours ago, UpTheLeagueFox said:

Excellent, keep going mate.

 

Went out in the heat again today but opted for a shorter 8k.

Got PBs for 5k, 2 miles, 1 mile, 1k and 400m - shocked myself!

 

A guy I know who does ultra marathons reckons I should quit the run/walk/repeat thing and just run slower but without the walk bits as it'll help me longer term.

That's my next target, forgetting about PBs and trying this.

Any of you runners got any thoughts on this? Ta.

Congrats on the PBs!

 

I'd give the same advice - gradually reduce the proportion of time spent walking until you're able to run the distance all the way through at a steady/comfortable pace (which is exactly the same as how couch to 5k works). You might have to slow down a little bit to be able to go further, but thats absolutely fine. Over time that extra endurance from the distance running will help you get quicker when you attempt shorter/faster runs.

 

I could go down a whole rabbit-hole of training methods and the like, but I think the '80-20 rule' covers it fairly well. The idea being that 80% of your running should be easy and 20% harder efforts. The actual percentages are broadly irrelevant, but if you keep the majority of your runs at a conversational pace and throw in the odd fartlek session (unstructured intervals) each week and a time trial/PB attempts every 2-3 weeks, then you can't go far wrong.

Edited 28 May 2020 by Xen

[Bob Weasel Fox]

Been struggling with time again to do anything other than treadmill runs again lately

 

boring but necessary sometimes with stressful work and childcare etc etc

[Wolfox]

41 minutes ago, Bob Weasel Fox said:

Been struggling with time again to do anything other than treadmill runs again lately

 

boring but necessary sometimes with stressful work and childcare etc etc

It happens…. Works been a bit busy and I’ve been joining my wife for early morning country walks…. First time in ages I’ve drawn a blank

 

My shoulders are telling me I need to be out tomorrow!!!

[slymunn]

Not gone out as much as im working fully back at work again. Not done a 10k for a few weeks but getting my time down on my shorter runs. 

 

Never realised how much time you would save not looking for traffic when street running. Broke my PB by about 50 seconds which I was amazed at!

[Xen]

My 5k training plan called for a 1 mile time trial today, so went out a bit earlier than usual whilst it was still cool and found a nice quiet road for it. Been a fair while since my last attempt so wasn't sure how to approach it and ended off setting out a bit too quick (as always ) and just tried to hold onto the pace best as I could. I was aiming for 6-flat, ended up coming in even quicker than that at 5:46 which I'm obviously over the moon with . Supposedly that's equivalent to a 19:44 5k which bodes well for my Sub20 attempt at the end of June...

[Bob Weasel Fox]

11 hours ago, Xen said:

My 5k training plan called for a 1 mile time trial today, so went out a bit earlier than usual whilst it was still cool and found a nice quiet road for it. Been a fair while since my last attempt so wasn't sure how to approach it and ended off setting out a bit too quick (as always ) and just tried to hold onto the pace best as I could. I was aiming for 6-flat, ended up coming in even quicker than that at 5:46 which I'm obviously over the moon with . Supposedly that's equivalent to a 19:44 5k which bodes well for my Sub20 attempt at the end of June...

Great effort Ryan 👏👏👏

[Sly]

A nice warm one today! Even a bit later on! 

[CosbehFox]

Pushed too hard on recovery from blisters, probably no running now for another 3 to 5 days until they heal. Bit gutted tbh

[VLC86]

Well I’ve definitely just been ever so slightly sun burnt on my last run after going on a long walk with the dogs earlier .

[Xen]

So many rookie errors in that run today, ended up having to cut it short so I didn't push myself into heat-stroke territory. Be sensible in this weather folks - underhydrating before a set of hill sprints at the hottest time of the day is probably not the best decision you can make... 

[VLC86]

4 minutes ago, Xen said:

So many rookie errors in that run today, ended up having to cut it short so I didn't push myself into heat-stroke territory. Be sensible in this weather folks - underhydrating before a set of hill sprints at the hottest time of the day is probably not the best decision you can make... 

I’m not feeling too clever after my 5K earlier.

[Wolfox]

2 hours ago, Xen said:

So many rookie errors in that run today, ended up having to cut it short so I didn't push myself into heat-stroke territory. Be sensible in this weather folks - underhydrating before a set of hill sprints at the hottest time of the day is probably not the best decision you can make... 

I’ve just been waking last couple of days…. A nice 6km stroll with my wife, my daughter and 2 doggies at 7.30am was lovely…. 
 

i don’t mind running in the heat - I ran outside in Dubai ffs!  But, had my eye on tomorrow to take a nice cooler run!

[Xen]

45 minutes ago, Wolfox said:

I’ve just been waking last couple of days…. A nice 6km stroll with my wife, my daughter and 2 doggies at 7.30am was lovely…. 
 

i don’t mind running in the heat - I ran outside in Dubai ffs!  But, had my eye on tomorrow to take a nice cooler run!

I'm actually really looking forward to running in the cooler weather, especially if it rains  As long as its not cold, those runs can be some of the most fun. And faster, too  

[goody2028]

13 minutes ago, Xen said:

I'm actually really looking forward to running in the cooler weather, especially if it rains  As long as its not cold, those runs can be some of the most fun. And faster, too  

Genuinely have forgot what it’s like to run when it’s not 200 degrees with these past few weeks. 

[Sly]

I’m looking forwards to a nice rainy run! 

[Sly]

The times are improving in this weather. Down to 6:25 / kilometre for a 5k.

[UpTheLeagueFox]

Been resting my dodgy knees but went out in the drizzle on Wednesday. A neighbour, an ultra marathon and triathlon guy, ex military, super fit, suggested I try running slower but avoiding the walk/run/repeat thing. So I tried it. Managed 11.2k (7 miles) without stopping (1h 11m 27s). 10k was about 3 mins slower than my PB but this was more of a mental challenge than speed and I was buzzing to manage it.

 

It did throw up something odd which maybe you proper runners can help with.

 

My quickest 1K (which was the 4th of the lot) was 5.36 - bizarrely the only one below 6 mins - yet it was on the steepest climb (+12m, Whetstone towards Cosby)

On the two main downward bits, my times were much much slower. -10 (the 5th of the lot, at 6.16) and -11 (the 9th of the lot, at 6.33)

 

How is it possible that I could run way quicker on the steepest climb and way slower on the complete opposite? Maybe I'm being a fool for not seeing something obvious here.