P&b Running Club

[tigerton]

parkrun UK have posted the pic of my son and I on their Facebook page!

Got myself a Greenock version of that t shirt. It's a belter!

[ark loyal]

Looks like you had a pretty similar experience to my first, but you kept the wheels on for a few miles more than me!

That's a solid effort. How are the legs?

 

My hamstrings are still pretty tight.  They seized up when realised I was going to have to push it down the home straight to sneak under 3:40 resulting in some interesting form as I crossed the line.

 

It's my feet that are giving my the most grief at the moment.  Not helped by the fact I've got a big toenail that appears to be in two minds whether it's going to fall off or not.

[ICTChris]

I just entered the Great Scottish Run half marathon, 2nd October.

 

Should be good.

[Stellaboz]

I just entered the Great Scottish Run half marathon, 2nd October.

Should be good.

Close to entering too, although I'll have the Banchory Beast Race a week before.

[Jamie_B]

I'd like to start doing some interval running. Any hints/tips/programme recommendations?

[BishyTON]

I'd like to start doing some interval running. Any hints/tips/programme recommendations?

Depends what kind of distance you are training for?

[Jamie_B]

Depends what kind of distance you are training for?

I'm doing 10k twice a week comfortably, and today knocked a minute off my PB (now 58:40). I'd like to get myself in a situation where I could look to do the Glasgow half marathon, comfortably, in under two hours this autumn. That's the basic target!

[BishyTON]

For half marathon you are really looking at km, mile or 2km intervals. For km intervals you want to be going at 3k pace, for mile ones between 3k and 5k pace and for 2k ones at 5k pace.

I would do 5 of 1k, 4 of 1 mile or 3 of 2k. With 90 secs or so between reps.

[ArabGaz]

That's really handy, BishyTon. Cheers for that. What sort of reps would you recommend for a 10k? I'm kind of struggling just now with my speed/times as i've just been plodding along at the same steady pace. I'm going to have start throwing a few quick reps in the mix as well to get my legs properly going again.

[Stu]

Anyone on here do much trail running (if that's the right name for it)? Folk at the running club down here are big into it, going into the woods and countryside (especially the Lake District as it isn't that far away). Sounds nice in theory but between the hills and different equipment needed I can't be bothered.

[RH33]

Reina does a bit I think.

[BishyTON]

That's really handy, BishyTon. Cheers for that. What sort of reps would you recommend for a 10k? I'm kind of struggling just now with my speed/times as i've just been plodding along at the same steady pace. I'm going to have start throwing a few quick reps in the mix as well to get my legs properly going again.

More of a mixture for 10k. I have done everything from 200m to 1km when training for a 10k.

Right now I am doing my intervals on the treadmill and it seems to be working well. Doing just 10 mins four times a week. Three of those are 6 reps of 1 min and 1 of 40 secs at 20km/h with a 30/20 sec active recovery at 12km/h. The other is 4 reps of 2 mins at 18km/h with 30 secs of active recovery at 12km/h).

This is a gruelling short session that I usually do right after a 30 mins spin class (sans the 18km/h one which is on a Wednesday evening before I go to GRL). It can be amended by reducing the sprint/recovery speed.

[Arthur I. Tess]

More of a mixture for 10k. I have done everything from 200m to 1km when training for a 10k.

Right now I am doing my intervals on the treadmill and it seems to be working well. Doing just 10 mins four times a week. Three of those are 6 reps of 1 min and 1 of 40 secs at 20km/h with a 30/20 sec active recovery at 12km/h. The other is 4 reps of 2 mins at 18km/h with 30 secs of active recovery at 12km/h).

This is a gruelling short session that I usually do right after a 30 mins spin class (sans the 18km/h one which is on a Wednesday evening before I go to GRL). It can be amended by reducing the sprint/recovery speed.

 

I have experimented with something remarkably similar, only doing it once a week. Not done it for a few weeks now for various reasons.

 

I reckoned it might be a quick way to get fast again while doing low mileage.

 

Do you use an incline? I put mine up to an incline of 1 as I read that this is better at mimicking outdoor running gait. Also helps factor in wind existence.

 

Does your 1 minute include the speed up from easy to fast or does your 1 minute begin when you think the treadmill is at full speed?

 

I think I might start this again as its obviously working for you!

[Arthur I. Tess]

Regarding intervals, since my attempted comeback, I have been doing 6 x 1km intervals on the cycle track at the back of my house. I try to run them at at least sub 4 min / km pace.

 

I was doing this for both 5k and 10k races.

 

I wear a HRM and I did a standing recovery (ie, no jogging) until my HR was back under 110. I read somewhere that Mo Farah bases his recoveries on his HR rather than a set time. That way your recoveries will naturally get smaller as you get fitter.

 

For the past 2 weeks I have switched to doing intervals on the track at the ON-X in Linwood.

 

I have found this better as there is a lack of neds / old folk / rabid dogs / prams / cyclists, etc on a running track!

 

Whereas I could really only stomach 6 x 1km on the cycle track, I am now doing 5 x 1600m on the track. So 8km of work as opposed to 6k. I also finish with a couple of 200m sprints.

 

I think the fact that the track is marked our precisely and the distance seems shorter when running round a track, I find it easier. The fact that no-one is in the way is also good.

 

The other great factor is that the track is softer. Better for my knee!

Edited June 3, 2016 by Arthur I. Tess

[Arthur I. Tess]

Here's a question. With optimum training, what's the best 5k time a normal Joe could hope to achieve? Obviously, under 13 minutes is a world record, under 15 minutes is pretty much unheard of - then you've got people like Bishyton under 18 minutes. Is that solely through committed training, or do you need to have innate ability as well? 

 

Or to put it another way, with all the training resources and regime, commitment and ideal conditions, what is the best time for 5k / 10k / half marathon that a normal chap could achieve?

 

Combination of genetics and training.

 

If you have it in your genes then decent training can get you far - no matter your age.

 

There are loads of top runners in races in Scotland who didn't start until running until into their 30s. Fat, overweight smokers who did no exercise (like myself).

 

I ran half heartedly for 12 months to get fitter for playing 5s, starting at the age of 36. I then trained more seriously for 18 months until I got injured. I had my 10k time down to 35.15 and my HM down to 1.22 when I injured my knee and had to give up.

 

Some of the guys I trained with, with similar background to me, are now down to 32/33 10k times and sub 1.15 HMs.

 

Kerry-Liam Wilson is a cracking example of a top athlete (not a guy I trained with mind you!)

 

He took it up later in life and has a 10k PB of 31.29 and HM of 1.08.

 

If its in your genes and you train hard then you can very fast very quickly.

 

I gave up running for 7 years and am now back at the age of 46. I have bad arthritis, run with a limp that is so bad that folk notice it and ask what is wrong. I do no more than 2/3 runs a week with a max mileage of 15 miles.

 

In less than 12 months I am back running sub 40min 10k and sub 19min 5k.

 

Oh, aye, and another thing. The lighter you are the faster you can run. Get rid of as much weight as you can without looking like a skeleton and you won't believe the difference.

 

2 secs per lb per mile.

 

Lose a stone and that's around 3 min for a 10k...  without doing anything else.

Edited June 3, 2016 by Arthur I. Tess

[Redhead81]

Looking forward to Springburn again tomorrow, really want a PB - after last weeks efforts (sibling rivalry where my wee sister bet me!) I'm taking her again but reckon I will have an advantage as she is going on a works night out tonight (I'll probably be doing the Glasgow pick up in the early hours!) therefore will likely be hungover tomorrow at Parkrun

[Gaz]

Combination of genetics and training.

 

If you have it in your genes then decent training can get you far - no matter your age.

 

There are loads of top runners in races in Scotland who didn't start until running until into their 30s. Fat, overweight smokers who did no exercise (like myself).

 

I ran half heartedly for 12 months to get fitter for playing 5s, starting at the age of 36. I then trained more seriously for 18 months until I got injured. I had my 10k time down to 35.15 and my HM down to 1.22 when I injured my knee and had to give up.

 

Some of the guys I trained with, with similar background to me, are now down to 32/33 10k times and sub 1.15 HMs.

 

Kerry-Liam Wilson is a cracking example of a top athlete (not a guy I trained with mind you!)

 

He took it up later in life and has a 10k PB of 31.29 and HM of 1.08.

 

If its in your genes and you train hard then you can very fast very quickly.

 

I gave up running for 7 years and am now back at the age of 46. I have bad arthritis, run with a limp that is so bad that folk notice it and ask what is wrong. I do no more than 2/3 runs a week with a max mileage of 15 miles.

 

In less than 12 months I am back running sub 40min 10k and sub 19min 5k.

 

Oh, aye, and another thing. The lighter you are the faster you can run. Get rid of as much weight as you can without looking like a skeleton and you won't believe the difference.

 

2 secs per lb per mile.

 

Lose a stone and that's around 3 min for a 10k...  without doing anything else.

Losing the weight is what I'm working on.

At my times of 41-42 minute 10Ks I was about eleven stone. I'm now fourteen and a half!

[die hard doonhamer]

I'm going to do parkrun for the first time in nearly 2 years tomorrow. Aiming for sub 27 (last time I did it my time was 31:09), and to get to sub 25 over the next few months.

[Big Easy]

My mates are looking to run a half marathon next year, the longest I have ever done for a timed event or in a one shot is 5k (22mins). Wasn't really going hard I didn't think, doing the same one again in a few weeks.

Going to sign up for a 10k later in the year, what's the best way to up distance and speed? I am pretty confident I could do the distance as is, but well you know...need to beat your mates....

[Big Easy]

My mates are looking to run a half marathon next year, the longest I have ever done for a timed event or in a one shot is 5k (22mins). Wasn't really going hard I didn't think, doing the same one again in a few weeks.

Going to sign up for a 10k later in the year, what's the best way to up distance and speed? I am pretty confident I could do the distance as is, but well you know...need to beat your mates....