FoxesTalk Strava virtual running club

[Wolfox]

2 hours ago, turkish14 said:

My 5km PB is 17:20 at Braunstone park run. 10km 35:40!

 

Despite the extra 3km and pain, id take running 10km’s as oppose to 5km any day of the week. 

That’s hugely impressive 

 

I think you’re officially the fastest person to appear on this thread…!

 

i will allow you to be my personal pacemaker to beat a <25 min 5km!!!  Aiming to get there before year end…

[turkish14]

1 hour ago, Wolfox said:

That’s hugely impressive 

 

I think you’re officially the fastest person to appear on this thread…!

 

i will allow you to be my personal pacemaker to beat a <25 min 5km!!!  Aiming to get there before year end…

What’s your current 5km PB and when was it set?
 

 

It’s all relative I guess. My PB’s look great, but against the top local runners it’s way off. Those runners are running sub 16’s 😫 compare that level to elite, who are another 2 minutes quicker, it’s just insane!

 

im way off my best now, more like 23 minutes but doing a 5km group “race” on Sunday, so will have a better idea then of where I’m at. 

Edited 14 August 2020 by turkish14

[CosbehFox]

4 hours ago, turkish14 said:

My 5km PB is 17:20 at Braunstone park run. 10km 35:40!

 

Despite the extra 3km and pain, id take running 10km’s as oppose to 5km any day of the week. 

[turkish14]

2 minutes ago, Cardiff_Fox said:

No where near that now though!

 

was 11.5 stone then, more like 14 now! 😯 other than a bit of timber around waist I’m happy being bigger and not racing competitively, just run for my own fun now.

[Haywood_6]

@Wolfox I've requested to join. I started running at the beginning of lockdown.

 

Best 5k time 24:14

 

10k - not even attempted it yet. Still working up to it! 

[Izzy]

36 minutes ago, Haywood_6 said:

@Wolfox I've requested to join. I started running at the beginning of lockdown.

 

Best 5k time 24:14

 

10k - not even attempted it yet. Still working up to it! 

You can take my place. Some of the 5km times posted on here are ludicrous! 

 

I’m off to do Santa fun runs with @Facecloth and leave you professionals to it 

[UpTheLeagueFox]

6 hours ago, turkish14 said:

28:11 is a good time 👌

do you try and beat your best time from the previous week, every week?

when I’m training hard, I have a tester every 4 weeks. As the periods in between is when the work is done. 
Also do you take mini recovery periods, as that’s when the adaptations and improvements Happen, important to factor these in too.

I rarely go out with the mindset "Let's try and get a PB" but keep an eye on the time when I'm getting closer to see if something is possible.

Yesterday I decided to start running at 11k speed and see how it went. Did 15 mins at that - surprised myself  a lot- then walked at 6k for 90 secs, then went again, mixed the speeds up and down a bit.

When I was running outside during lockdown I felt 5k wasn't far enough and it usually hurt my knee after.

On the treadmill, which is obviously easier, I'm trying to do 5k each day and see how it goes. So far I haven't felt any knee pain.

If it takes me 35 minutes then so be it, it's about burning the calories.

From where I was before lockdown (and I didn't run much back then) to where I am now I'm very happy. Small bits of progress etc.

[deejdeej]

I feel we need a separate thread for those of us that are happy to run 5k in less that 6 hours 

[turkish14]

1 hour ago, UpTheLeagueFox said:

I rarely go out with the mindset "Let's try and get a PB" but keep an eye on the time when I'm getting closer to see if something is possible.

Yesterday I decided to start running at 11k speed and see how it went. Did 15 mins at that - surprised myself  a lot- then walked at 6k for 90 secs, then went again, mixed the speeds up and down a bit.

When I was running outside during lockdown I felt 5k wasn't far enough and it usually hurt my knee after.

On the treadmill, which is obviously easier, I'm trying to do 5k each day and see how it goes. So far I haven't felt any knee pain.

If it takes me 35 minutes then so be it, it's about burning the calories.

From where I was before lockdown (and I didn't run much back then) to where I am now I'm very happy. Small bits of progress etc.

Sounds like the right approach to be honest, with my athletes it’s always enjoyment first, goals second. Though easier said then done at times! 
 

There are some that try to do the park run every week as an example, with the goal to beat their previous weeks time. This is unrealistic. That’s why I asked, mainly as I’ve seen runners getting injured or losing motivation when it becomes to much.

 

The knee pain, could be heel striking which is fairly common amongst runners, something we try and coach out of our junior and adult runners. Treadmill, less force so less likelihood of pain.

 

cant believe I’ve missed this thread, certainly helps to motivate!

Edited 14 August 2020 by turkish14

[turkish14]

2 hours ago, Izzy said:

You can take my place. Some of the 5km times posted on here are ludicrous! 

 

I’m off to do Santa fun runs with @Facecloth and leave you professionals to it 

Again all relative 

 

I look at mo Farah and ask myself “how” 😂

 

I find it hysterical watching the London marathon and seeing top athletes averaging 4:30 pace, and seeing kids not able to keep up whilst cycling alongside.

 

We all lead different lives and stresses. Whether you run a 5 minute mile or 15 minute mile, your getting active and making some difference.

 

the top amateur runners find time or have time to train at a level that gets them their PB’s.

[Izzy]

Just now, turkish14 said:

Again all relative 

 

I look at mo Farah and ask myself “how” 😂

 

I find it hysterical watching the London marathon and seeing top athletes averaging 4:30 pace, and seeing kids not able to keep up whilst cycling alongside.

 

We all lead different lives and stresses. Whether you run a 5 minute mile or 15 minute mile, your getting active and making some difference.

 

the top amateur runners find time or have time to train at a level that gets them their PB’s.

Or some of us are just old and fvcked 

[turkish14]

4 minutes ago, Izzy said:

Or some of us are just old and fvcked 

I’ve just turned 39, not sure if that classed as old and f*****, but certainly at times feel that way 😫

[UpTheLeagueFox]

17 minutes ago, turkish14 said:

Sounds like the right approach to be honest, with my athletes it’s always enjoyment first, goals second. Though easier said then done at times! 

 

 

cant believe I’ve missed this thread, certainly helps to motivate!

Can't say I enjoy running at all ... but the sense of achievement afterwards of actually doing it (and burning calories) is what keeps me going.

 

I've found this thread really helpful, it's a good community of mixed abilities and people have been supportive of each other.

[Costock_Fox]

8 hours ago, turkish14 said:

My 5km PB is 17:20 at Braunstone park run. 10km 35:40!

 

Despite the extra 3km and pain, id take running 10km’s as oppose to 5km any day of the week. 

You absolute lunatic. Mine is just over 21 mins and every time I go out and get close to that I feel like I’m going to die.

[turkish14]

18 minutes ago, Costock_Fox said:

You absolute lunatic. Mine is just over 21 mins and every time I go out and get close to that I feel like I’m going to die.

Without sounding like an arrogant c***, I actually regret not doing that on a track. As I’m convinced sub 17 was easily within my capabilities. 

 

I was running around 60-80 miles a week then (not anyways required over 5-10km distance), sometimes double day sessions.

 

would like to get Back to around 20 minutes, which I think is achievable despite my condition currently. Will know where I am on Sunday as it’s a “virtual” 5km I’m doing.

 

tend to chill more in summer, and hit training hard over September-December, but seriously questioning whether I can be bothered to that extent, this time around.

 

 

Edited 14 August 2020 by turkish14

[Wolfox]

3 hours ago, Haywood_6 said:

@Wolfox I've requested to join. I started running at the beginning of lockdown.

 

Best 5k time 24:14

 

10k - not even attempted it yet. Still working up to it! 

You’re in - great 5km time…. 10km will come quite easily now I’d think 

[Wolfox]

4 hours ago, turkish14 said:

What’s your current 5km PB and when was it set?
 

 

It’s all relative I guess. My PB’s look great, but against the top local runners it’s way off. Those runners are running sub 16’s 😫 compare that level to elite, who are another 2 minutes quicker, it’s just insane!

 

im way off my best now, more like 23 minutes but doing a 5km group “race” on Sunday, so will have a better idea then of where I’m at. 

I did a 42min 10km……. When I was 17!

 

i did 25 mins on the nose 2 years ago and <26 last year…

 

I need to shed a couple of lock down pounds and on a flat track I should get it without too much of a push?

[turkish14]

1 hour ago, Wolfox said:

I did a 42min 10km……. When I was 17!

 

i did 25 mins on the nose 2 years ago and <26 last year…

 

I need to shed a couple of lock down pounds and on a flat track I should get it without too much of a push?

I have fairly new runners come to me, with absolute wild targets. Like just done their first 30 minute run, but want to hit a sub 25 5km in 4 weeks as they have a race.

 

so on the face of it, yours is realistic, just depends on how much weight you’ve put on, as like me it will slow us down 

 

but great targets to have.

Edited 14 August 2020 by turkish14

[Costock_Fox]

1 hour ago, turkish14 said:

Without sounding like an arrogant c***, I actually regret not doing that on a track. As I’m convinced sub 17 was easily within my capabilities. 

 

I was running around 60-80 miles a week then (not anyways required over 5-10km distance), sometimes double day sessions.

 

would like to get Back to around 20 minutes, which I think is achievable despite my condition currently. Will know where I am on Sunday as it’s a “virtual” 5km I’m doing.

 

tend to chill more in summer, and hit training hard over September-December, but seriously questioning whether I can be bothered to that extent, this time around.

 

 

To be fair if I was that quick I would be going on tracks. Even at the speeds I’m doing I was looking at the Nike trainers that all of the world records have been broken in and wondering how much faster they would make me and I’m just running for fun.

 

I have no idea how I would get much quicker than what I’m doing now though, I’m in the best condition I’ve ever been in so to think normal people run the times you have blows my mind.

[turkish14]

26 minutes ago, Costock_Fox said:

To be fair if I was that quick I would be going on tracks. Even at the speeds I’m doing I was looking at the Nike trainers that all of the world records have been broken in and wondering how much faster they would make me and I’m just running for fun.

 

I have no idea how I would get much quicker than what I’m doing now though, I’m in the best condition I’ve ever been in so to think normal people run the times you have blows my mind.

You’ll be amazed at how much we can all improve at any age. Obviously the older we get the harder it can be to run the times we were when we were younger.

 

but for younger Adult runners let’s say, 20-30 years of age as an example, the room for improvement is massive. 
 

when I started back in 2011 (aged 28) after a 5 year hiatus (put on lots of weight) I joined my local running club and was the last one back in. I’m an ex paratrooper and there I was, feeling like I was literally dying. Men and women of all ages were back before me.
 

but I Stuck with It, training x 3 times a week. 
 

then just got the bug, hired a coach in 2015, whilst taking my own coaching badges, and progressed rapidly. Training lots and doing the right things to improve.
 

2015/2016 were my two best years, before my focus shifted to becoming self employed and coaching others. 
 

im still itching at times to get back into it properly, but enjoy not having the pressure to train as much, particularly with young family and also I hate Running in the summer.

 

p.s more than happy to give basic tips, just shout out. Not wishing to insult your knowledge Though 👍 

 

 

Edited 14 August 2020 by turkish14

[Costock_Fox]

23 minutes ago, turkish14 said:

You’ll be amazed at how much we can all improve at any age. Obviously the older we get the harder it can be to run the times we were when we were younger.

 

but for younger Adult runners let’s say, 20-30 years of age as an example, the room for improvement is massive. 
 

when I started back in 2011 (aged 28) after a 5 year hiatus (put on lots of weight) I joined my local running club and was the last one back in. I’m an ex paratrooper and there I was, feeling like I was literally dying. Men and women of all ages were back before me.
 

but I Stuck with It, training x 3 times a week. 
 

then just got the bug, hired a coach in 2015, whilst taking my own coaching badges, and progressed rapidly. Training lots and doing the right things to improve.
 

2015/2016 were my two best years, before my focus shifted to becoming self employed and coaching others. 
 

im still itching at times to get back into it properly, but enjoy not having the pressure to train as much, particularly with young family and also I hate Running in the summer.

 

p.s more than happy to give basic tips, just shout out. Not wishing to insult your knowledge Though 👍 

 

 

Yeah that’s fair I guess, I’m 34 and had only ran 1 10k up until about 3 months ago. I’m not asking for freebies (ok, I definitely am) but what sort of thing would a running coach do to make someone quicker?

 

I alternate running and my other work our routine which itself alternates between HIT leg, core and upper body strength.

[Xen]

23 minutes ago, turkish14 said:

You’ll be amazed at how much we can all improve at any age. Obviously the older we get the harder it can be to run the times we were when we were younger.

 

but for younger Adult runners let’s say, 20-30 years of age as an example, the room for improvement is massive. 
 

when I started back in 2011 (aged 28) after a 5 year hiatus (put on lots of weight) I joined my local running club and was the last one back in. I’m an ex paratrooper and there I was, feeling like I was literally dying. Men and women of all ages were back before me.
 

but I Stuck with It, training x 3 times a week. 
 

then just got the bug, hired a coach in 2015, whilst taking my own coaching badges, and progressed rapidly. Training lots and doing the right things to improve.
 

2015/2016 were my two best years, before my focus shifted to becoming self employed and coaching others. 
 

im still itching at times to get back into it properly, but enjoy not having the pressure to train as much, particularly with young family and also I hate Running in the summer.

 

p.s more than happy to give basic tips, just shout out. Not wishing to insult your knowledge Though 👍 

Out of interest, where/which club do you coach/run with? I see your profile location is Birstall...

 

Toyed with the idea of getting coaching a few times, pretty happy to just work through it myself for now but once I've done my next few big goals (marathon & sub20 5k, both should be pretty well covered by my next/current training cycle) I might have a rethink and see how far I can get with some help from someone who *officially* knows what they're doing  

[turkish14]

7 minutes ago, Costock_Fox said:

Yeah that’s fair I guess, I’m 34 and had only ran 1 10k up until about 3 months ago. I’m not asking for freebies (ok, I definitely am) but what sort of thing would a running coach do to make someone quicker?

 

I alternate running and my other work our routine which itself alternates between HIT leg, core and upper body strength.

Gym based work, strength & conditioning perfect!

 

you need a decent “base” of easy/steady aerobic running...

 

basically 85%-90% of weekly Time on feet (Done use mileage as guide) should be easy/steady/recovery runs. These runs are non taxing, and if you were running with someone, you’d be able to talk without being out of breath. Exception To this rule is if your doing less then 4 running sessions a week. 

 

the other 15-10% is more intense. Without getting to technical this is where understanding your own heart rate energy systems helps (there are simple but less reliable field based test you could do to get your heart rate zones)

 

for faster work, (the 10-15%) intervals,tempo, rhythm workouts, fartleks, hills, the list is endless.  these sessions are taxing, and you should feel out of breath. 
 

Targets;

 

run for fun and enjoyment always is the first aim! However if you have a target event or race, be realistic.

 

Try to plan by working back.. we tend to work off 30 weeks training plan, But we  break down into mentally capable training blocks as 30 weeks can seem daunting. Others will work off 8 weeks blocks as physiologically it takes about that time for the adaptations to start to occur. Depends on your level and experience.

 

if an event, where possible choose the better time of year to target. April-June, as these are more likely to be faster then running through summer or winter.

 

theres so much more, but don’t wish to over complicate what essentially above all should be enjoyment. 

[Costock_Fox]

2 minutes ago, turkish14 said:

Gym based work, strength & conditioning perfect!

 

you need a decent “base” of easy/steady aerobic running...

 

basically 85%-90% of weekly Time on feet (Done use mileage as guide) should be easy/steady/recovery runs. These runs are non taxing, and if you were running with someone, you’d be able to talk without being out of breath. Exception To this rule is if your doing less then 4 running sessions a week. 

 

the other 15-10% is more intense. Without getting to technical this is where understanding your own heart rate energy systems helps (there are simple but less reliable field based test you could do to get your heart rate zones)

 

for faster work, (the 10-15%) intervals,tempo, rhythm workouts, fartleks, hills, the list is endless.  these sessions are taxing, and you should feel out of breath. 
 

Targets;

 

run for fun and enjoyment always is the first aim! However if you have a target event or race, be realistic.

 

Try to plan by working back.. we tend to work off 30 weeks training plan, But we  break down into mentally capable training blocks as 30 weeks can seem daunting. Others will work off 8 weeks blocks as physiologically it takes about that time for the adaptations to start to occur. Depends on your level and experience.

 

if an event, where possible choose the better time of year to target. April-June, as these are more likely to be faster then running through summer or winter.

 

theres so much more, but don’t wish to over complicate what essentially above all should be enjoyment. 

Thanks for that, so basically me going out there and running like a twat every time I go out won’t do it

[turkish14]

16 minutes ago, Xen said:

Out of interest, where/which club do you coach/run with? I see your profile location is Birstall...

 

Toyed with the idea of getting coaching a few times, pretty happy to just work through it myself for now but once I've done my next few big goals (marathon & sub20 5k, both should be pretty well covered by my next/current training cycle) I might have a rethink and see how far I can get with some help from someone who *officially* knows what they're doing  

I was vice captain then captain at birstall RC, then founded and built team Anstey running club.

 

now I own new horizons Leicester coaching, level 3 endurance Running coach specialist.

 

if you ever take the dive into coaching shout out! For me it’s one of the most rewarding jobs in the world, I’m loving it at the minute, but it has been hard no doubt. 
 

I coach all ages from primary school to a 68 year old currently.