FoxesTalk Strava virtual running club

[Wolfox]

51 minutes ago, turkish14 said:

 

2015/2016 were my two best years, 

 

 

I think that’s a fair shout for the majority of people on this forum 

[turkish14]

14 minutes ago, Costock_Fox said:

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

Not really no, unless your Only running 3-4 times a week. As in this case you’ll  have Rest days in between.

 

in each training period you need to give yourself a few days rest every so often.we usually go every 3-4 weeks, you take a week where you may have complete rest from Thursday-Sunday..

 

this is to not just mentally recharge, But also to payback the “recovery deficit”, this is where all the hard work reaps it’s rewards.

Edited 14 August 2020 by turkish14

[turkish14]

2 minutes ago, Wolfox said:

I think that’s a fair shout for the majority of people on this forum 

True 😄

[Costock_Fox]

8 minutes ago, turkish14 said:

Not really no, unless your running 3-4 times a week. As long as you have days rest between.

 

in each training period you need to give yourself a few days rest every so often.we usually go every 3-4 weeks, you take a week where you may have complete rest from Thursday-Sunday..

 

this is to not just mentally recharge, But also to payback the “recovery deficit”, this is where all the hard work reads it’s rewards.

Yeah I’ve not had 2 days rest in 5 months. Thanks for the tips mate, much appreciated.

[turkish14]

4 minutes ago, Costock_Fox said:

Yeah I’ve not had 2 days rest in 5 months. Thanks for the tips mate, much appreciated.

No worries mate! Genuinely shout out anytime or drop a PM if you need advice.

 

I’m passionate about developing and trying to help as I’ve had to learn as I go along.
 

We provide free sessions where any ability can pop over, no membership required. So if your ever over birstall way, Wednesdays 18:00 (will likely move to Saturday AM from September) pop over, were a very friendly bunch 👍

Edited 14 August 2020 by turkish14

[Xen]

23 minutes ago, turkish14 said:

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.

Ah nice! I've been a Birstall runner for a couple years now (although dont get over as often as I'd like, even before lockdown...) and my dad joined a few years earlier, so there's probably a fair bit of social overlap there

 

26M here, so still finding loads of improvement simply by being more consistent (which sadly hasnt been the case through the summer ) and just starting to get more on top of things re: training plans etc. I've got reddit to thank for most of that knowledge though, so I'm sure I'll lean on you for more specific stuff eventually! Just started my second attempt at the Hanson's marathon plan - hopefully with an actual race at the end of it after missing Manchester earlier in the year - and the higher mileage and consistency definitely seems to suit me. Never really done any strength/conditioning work though, or any focus on form at all, so I'm sure there's plenty more room for improvement longer-term  

[turkish14]

3 minutes ago, Xen said:

Ah nice! I've been a Birstall runner for a couple years now (although dont get over as often as I'd like, even before lockdown...) and my dad joined a few years earlier, so there's probably a fair bit of social overlap there

 

26M here, so still finding loads of improvement simply by being more consistent (which sadly hasnt been the case through the summer ) and just starting to get more on top of things re: training plans etc. I've got reddit to thank for most of that knowledge though, so I'm sure I'll lean on you for more specific stuff eventually! Just started my second attempt at the Hanson's marathon plan - hopefully with an actual race at the end of it after missing Manchester earlier in the year - and the higher mileage and consistency definitely seems to suit me. Never really done any strength/conditioning work though, or any focus on form at all, so I'm sure there's plenty more room for improvement longer-term  

There are some top people at birstall, have many good friends there. So good chance I’ll know your dad.

 

form is so important. I have a birstall runner with me currently that heel strikes (this creates a breaking effect) so more chance of injury, and less economical, and effects performance. When your next out running if you see other Runners you’ll start to spot it.

 

26m is a good time, and if volume works for you you’ll create an awesome base to work from. sounds like you have some brilliant goals,  Keep at it, and yes shout out anytime 👍

[Xen]

1 minute ago, turkish14 said:

There are some top people at birstall, have many good friends there. So good chance I’ll know your dad.

 

form is so important. I have a birstall runner with me currently that heel strikes (this creates a breaking effect) so more chance of injury, and less economical, and effects performance. When your next out running if you see other Runners you’ll start to spot it.

 

26m is a good time, and if volume works for you you’ll create an awesome base to work from. sounds like you have some brilliant goals,  Keep at it, and yes shout out anytime 👍

I'm definitely been guilty of heel-striking in the past - there's a pretty damning pic of me at the rainbows 100 lap challenge last year with my heel firmly planting early on in a 400m  . Added minimalist shoes to the rotation shortly after which seemed to help move away from that form, although I don't consciously do anything different so it probably needs more work. I'll try mixing things up again and see how I get on

[turkish14]

4 minutes ago, Xen said:

I'm definitely been guilty of heel-striking in the past - there's a pretty damning pic of me at the rainbows 100 lap challenge last year with my heel firmly planting early on in a 400m  . Added minimalist shoes to the rotation shortly after which seemed to help move away from that form, although I don't consciously do anything different so it probably needs more work. I'll try mixing things up again and see how I get on

Simply....

 

drills, drills, drills.... 

 

repetition, repetition, repetition 😀

 

the more you practice drills, and ground contact the easier it gets to run more naturally. With strength and conditioning work on hip flexibility too!

 

100 lap challenge is a brilliant event, Dave M the organiser On behalf of loros does an amazing job. I’ve missed it since going self employed, but would be nice to do it again in the future.

 

p.s if your feet roll in or out on ground contact that’s supination and over pronation. Definitely needs to be addressed but I see it as lesser of two evils, versus heel striking 

Edited 14 August 2020 by turkish14

[turkish14]

Pretty chuffed today 21:29 5km, Around watermead park.

 

first 5km “race” since last autumn, and thought I’d get sub 22. So happy that I managed it.

 

doubt I’ll ever get back to my PB, but if I can break sub 20 again I’ll take that.

 

for those that don’t know watermead park south side (by the mammoth) it’s just over 1 Mile long, and nice and flat! Good course!

[RonnieTodger]

This thread has been great. I definitely wouldn’t be running much without this app either. I used to do half arsed 5ks, constantly stopping and starting.
 

since I got the app, I’ve worked up to two 10ks and just did my first 15km in 1hr 21.
 

I’m absolutely knackered but it’s a great feeling 

 

[turkish14]

2 hours ago, RonnieTodger said:

This thread has been great. I definitely wouldn’t be running much without this app either. I used to do half arsed 5ks, constantly stopping and starting.
 

since I got the app, I’ve worked up to two 10ks and just did my first 15km in 1hr 21.
 

I’m absolutely knackered but it’s a great feeling 

 

The endorphin rush is well worth it! Top stuff 👍That’s some superb endurance 

Edited 16 August 2020 by turkish14

[Costock_Fox]

6 hours ago, RonnieTodger said:

This thread has been great. I definitely wouldn’t be running much without this app either. I used to do half arsed 5ks, constantly stopping and starting.
 

since I got the app, I’ve worked up to two 10ks and just did my first 15km in 1hr 21.
 

I’m absolutely knackered but it’s a great feeling 

 

Was it your aim from the start to draw a giant sperm or just coincidence?

[RonnieTodger]

12 hours ago, Costock_Fox said:

Was it your aim from the start to draw a giant sperm or just coincidence?

Just an added bonus 

[Wolfox]

On 16/08/2020 at 12:54, turkish14 said:

Pretty chuffed today 21:29 5km, Around watermead park.

 

first 5km “race” since last autumn, and thought I’d get sub 22. So happy that I managed it.

 

doubt I’ll ever get back to my PB, but if I can break sub 20 again I’ll take that.

 

for those that don’t know watermead park south side (by the mammoth) it’s just over 1 Mile long, and nice and flat! Good course!

Regular run for me when at the office…. You can squeeze a 10km through combing all the lakes too…. Flat as a pancake so should always be quick!

[Wolfox]

I thought I’d share this resource…. If, like me, you like to get into the wild…. The Leicestershire council did an excellent guide to parish walks…

 

I have discovered loads of little gems over the east of the county…. Either walking the dogs or running about…

 

https://www.choosehowyoumove.co.uk/walking/walking-maps/

 

I did an 8km walk round Fineshade wood yesterday…. Only 35 min drive from the city boarders and it’s lovely - aiming to do a 10km round it later this week 

 

Go and explore!  We do live in a very pretty county 

[turkish14]

2 hours ago, Wolfox said:

Regular run for me when at the office…. You can squeeze a 10km through combing all the lakes too…. Flat as a pancake so should always be quick!

I find if not going through Thurmaston village, there’s the footpath along the marina, but stop/start with the gates.

[waddadamadda]

Did the LRRL virtual 5 miler - I’m over 3 mintues off my PB at moment 🤦🏼‍♀️

Mixed things up a bit and took the good old road bike on a spin yesterday - 100 miles of Leicester and surrounding countryside completed 💪🏻 Does anyone know of any independent cycle shops in Leicester. We have one near where I live however I need to look at an alternative to my Liv bike as she’s murder on climbs. 

Edited 17 August 2020 by waddadamadda

[shilton_fox]

Requested to join. Look forward to a little added motivation 

[Wolfox]

1 hour ago, shilton_fox said:

Requested to join. Look forward to a little added motivation 

You’re in!

[deejdeej]

On my last week of couch to 5k. Can't believe how quickly you can adapt to running for longer times. Not helped by the fact that I'm a dirty smoker 

 

Currently running at around 6:10 minutes per KM so the next goal will be getting those times below 6 minutes to do 5KM in less than 30 mins.

 

One question for the experts; is it normal to be breathing heavily after about a minute to begin with? I probably struggle more after 5 minutes than I do after 25!

[Izzy]

43 minutes ago, deejdeej said:

On my last week of couch to 5k. Can't believe how quickly you can adapt to running for longer times. Not helped by the fact that I'm a dirty smoker 

 

Currently running at around 6:10 minutes per KM so the next goal will be getting those times below 6 minutes to do 5KM in less than 30 mins.

 

One question for the experts; is it normal to be breathing heavily after about a minute to begin with? I probably struggle more after 5 minutes than I do after 25!

I'm certainly no expert but I'm the same as you. First 1-2km can be a struggle and then the last 3-4km I find much easier. I think it might be something to do with taking a while to get into the 'cardio zone' or summat (or it could just be I'm old and unfit )

[Costock_Fox]

1 hour ago, deejdeej said:

On my last week of couch to 5k. Can't believe how quickly you can adapt to running for longer times. Not helped by the fact that I'm a dirty smoker 

 

Currently running at around 6:10 minutes per KM so the next goal will be getting those times below 6 minutes to do 5KM in less than 30 mins.

 

One question for the experts; is it normal to be breathing heavily after about a minute to begin with? I probably struggle more after 5 minutes than I do after 25!

I’m nearly dying for my whole 5k, definitely normal.

 

I ran 8 miles today and the first 5k was evil.

[Wolfox]

Great, but odd today…. I have only been getting out once or twice a week for a good couple of months, as I’ve been doing long good pace walks with my wife who can’t run at the moment…. I haven’t actually been out for a run since the 2nd August…

 

Today I knew I needed a run…. We went out to Hambleton peninsula…. A stiff cross wind but otherwise lovely temperature for running…

 

I managed to absolutely smash my 10km PB by 1 minute 30 seconds and it’s 5 minutes faster than anything I’ve done this year…. I just felt great and kept pushing

So is the key to get a good time to stop running for nearly 3 weeks?!  I just can’t work it out?!  Properly chuffed though

 

53.32 is none to shabby!

 

 

 

 

Edited 22 August 2020 by Wolfox

[Bob Weasel Fox]

Anyone doing the Leicester Marathon Run The World virtual race (Sept 1-30 2020). 
 

it was only £15 (or similar) to enter and you get the usual medal and T-shirt for a couple of quid more at the end (if that sort of stuff floats your boat)