blonde poker forum

Ive just decided to take up running, i thought there was a thread already going but searched and could not find what i was looking for.

Anyway, I know there are some runners on blonde so any advice for a complete beginner would be much appreciated.

I basically got some trainers Friday afternoon and went for my first run (for over 30 years) Saturday morning.

I am planning on trying to go for an early morning run every other day going forward.

I ran 2.5k on my first effort but was totally knackered, think i went to fast for a first attempt.

This morning my legs are very achy, so my questions are:

Should i run slower next time out?

Should i stick to running the same distance?

When should i add more distance?

Basically any advice for a novice starting out.

Think my goal is to be able to run 5k in a reasonable time.

Cheers

Try the couch to 5k program, if you've not run in a long time it's a good way to build your fitness back up, think it recommends 3 runs a week, and if you find the first few weeks too easy you can skip to a little later in the program.

http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

What's your age, height and weight?  I would't be starting running roads tbh if you are reasonably overweight due to the joint damage it could cause. 

46, 5ft10 and about 13.5 stone.

Will take a look at that couch to 5k link, cheers.

Actually, this looks what i am looking for.

I really only have a maximum of 30 minutes in the morning for this, so this looks perfect.

Thanks.

I am these exact same stats but 26 and very unfit.


The only sport or training I've done in the last 6 years, apart from golf, is ~ 20 games of 5 a side - rarely playing more than 10 minutes a time.

I really struggle with what I'd describe as something like a cramp in my feet and my calves go rock solid, it isn't as painful as cramp but I can't physically run with it, is this just a build up of lactic acid? I feel like my lungs will take me further but my legs seize up.

I started running this week, 95% effort I ran 1,5km in 7 mins 30 according to strava on the flat and I didn't fully recover for 15 minutes after. The night after I ran 2.8km in 15 mins the same route on flat concrete and recovery time was down to 5 mins feeling fresh but still put in 90% effort.

Since then I tried running on a treadmill trying for a 30minute 5km but after 1.5km my calves and feet seized completely - this didn't happen when I ran on the flat although it was getting that way. I am going to run outside again tonight after a day off yesterday to see what happens.


tl:dr

Haven't exercised in a long time - after running for 10 mins or so my feet and calves seize up, why is this and how can I stop it?

Am I trying to do too much too quick or not adequately warming up/stretching or something else?

I think it possibly sounds like we have both tried to hard to early, the couch to 5k seems very easy in the early stages.

I think tomorrow i will just to run at a slower pace, same route and see how that goes.

Lonohray, let us know how you get on tonight.

I get that when I run (the calves and feet seizing up) but I just got used to and pushed through until it stops. My legs fucked after a bad break 15 years ago though.

General advice when starting out is to run a lot slower, otherwise recovery gets fucked, as you experienced.
I tend to start with walking at a decent pace and add in a run/jog for a couple hundred yards at a time. Gets the miles and more importantly imo, time into your legs

I'm into week 5 of this program and its going well :)

Make sure you are well stretched and warmed up before each run, also stretch after your run too - it's boring but it will prevent injury.

Find your nearest parkrun and give them a go, great fun.

There used to be some quite serious runners on here but they don't post regularly any more.

Kinboshi and Gatso were both in to 10k, half marathon and full marathon. Longy was very serious in to the shorter distances and I believe did the park run pretty much every week. I think you've missed out on their expertise unfortunately but the old threads are there somewhere if you can spend half an hour searching for them.

I don't think this is rare for any form of exercise. It looks easy so you think you can just crack on and get shit done but then it hurts like hell and you realise it's actually really hard to run even half a mile.

Patience is key with any form of change to your regular habits. Take it steady and in 6 months you'll be at 5k and watching that time reducing nicely. Rush in to it and you'll mess yourself up and quit because it hurts and you have to take several days off.

Good luck!!

http://blondepoker.com/forum/index.php?topic=39684.0

I'm shit at links but think this is the original running thread

I ran the same route again this morning and tried to run at a slower more steady pace, it went well no aches and pains.

The ironic bit is I was quicker than the first run.

Feel fine tonight, so just going to keep on doing the same thing for a month then add a bit of extra distance a month at a time.

Cheers

4.5km in 27 minutes along a wet and muddy canal - so close! There were 5 or 6 foot bridges that had me walking over them on the way back and slowed me down as motivation was low  ;tk;

Calves and feet were nearly to the point of no return and then the last 800m or so I had very strong pins and needles in my left foot - I've knackered the tendons/ligaments in the ankle 3 times and been on crutches before so I didn't want to risk rolling it trying to get the last 500m. - Have a weeks snowboarding first week of March and I don't want to cancel that!


Don't think I've ever ran 5k before so I'm happy with the quick improvement and think I will just try to get the time down for the 5k each run now rather than going further  :)up

If 5k is your thing, go to your nearest parkrun on a Sat morning

Would agree with the Park Run (https://www.parkrun.org.uk/) suggestion. Added link in case people think this just means running aimlessly round your local playground :)

It's good to have a target so signing up for a local 10k race in the spring would be worth doing. Personally I find 5k on the short side as it feels like having gone to the bother of getting my kit on, getting outside, and showering after etc you want to be doing more than 25-30mins exercise. But obv needs to fit in with other commitments. e.g i'd never do a marathon as apart from general laziness i just wouldn't devote that much time to training. Sod 3hr+ practice runs!

I have also found i enjoy running to get somewhere more fulfilling/energising than just doing a loop. My parents live about a 15min drive from me which works out ~11k if i go cross country, so if we're visiting i try to run there while the missus drives the kids and then get a lift home later.

That sounds similar to issues I had in my early twenties, which were diagnosed as compartment syndrome in both legs.  Both ultimately fixed with operations.

Basically, the membrane which surrounds the muscle tissues in your legs doesn't expand as the muscles grow within.  This constricts the blood supply to your feet which gives you the cramp-like sensations.

Been running every other day, this mornings run went pretty well and recovery is getting much better.

It's surprising how your body adjust pretty quickly to change.

No local park runs as I live in the sticks.

I need to get my run on, so happy to post a bit. Always good to know that someone else having a go too, mutual support and the like. 

Did I miss it where are you based. I am in Kent and want to get back to park running asp

5.18 average pace seems solid enough, where do you want to get too?  I should be around that pace myself at the moment , if not yet then in a week or so.

Enjoy your runs


Steve

Hi Steve,
I'm in the Cotswolds, its hilly around here so no flat runs for me.

Slower pace today but just over 4k and i had to walk a small section of a hill. Will run the same route/distance now for a week or so and then try 5k.

Hopefully in that time I can get my pace & stamina up a bit.

My goal was to be able to run 5k, as I run early in the morning before work 30 minutes is basically the max time I can afford to be out.

Hi mate,

5k is my limit so the park run is perfect. It means that I can train under distance 2\3\4k distances with perhaps 5 x 1k or 8/10 500m sessions every now and again.  I have knee issues and have found that if I am sensible I can still get my buzz on without overly straining the knees.

I have trained mon, tues and wed this week and will attempt thu and fri as well  just as a bit of punishment and wake up call to the body for what is about to come. I have a lovely well practiced 2 k lap that I work on and have a good database of  timings and the like. I will post my splints at the end of the week if you are interested.

Think I will do a month or so of these 2k runs and then double up with a view to a park run in what will be about the 2 month point.  Hate doing them when I can't compete ( against myself of course).

Enjoy your runs, literally " slowly slowly catchy monkey".

Regards


Steve

Some one say running? Ok I will chime in even if not wanted :) 

Advice?  Well my two pennies worth is:

1. Look up and enjoy the view.
2. Aim for a consistent pace, after which you can work hard/recover on various parts of the run, uphill coming get ready accordingly.
3. Set small achievable targets.
4. Invest in good running shoes.
5. Set a routine and work dam hard to stick to it, for me home from work, straight upstairs running gear on and out the door.
6. For me only probably, monitor times, I  normally hit this part of my run at X, I am up/down and adjust accordingly. Unfortunately it tends to make every run a race for me, unless I have set out to have an easy run ect.

That will do for now, only my opinion of course so feel free to totally ignore :)

As mentioned I will post my times for this weeks run, see if they are of interest to you.

                    1k      2k           finish time               remarks

Mon             5.36    5.52           11.54                   v windy
Tue              5.01    5.26           11.00                   windy
Wed             5.05    4.56           10.28                   Shocked at 2k time
Thu              4.51    5.01           10.24                   calm
Fri                5.0      5.02           10.39                   Think app may have thrown a tiny wobbler on 2nd k, but can't be too far out.

I have not ran for a while and have certainly not ran 5 days in a row for a long time, although I am well aware the distance is short but I am working hard and I feel it today and need some recovery time.  I am going on a run with my daughter tomorrow so likely to be 5k or so but will be a leisurely pace.

Next week I will cut down to 3/4 runs and work on speed getting my k time to be consistently in the 4's.  I will probably do this for the while month and then increase the distance with a view to doing a 5k park run at about the end of Apr and would aim to be sub 25minutes. 

Enjoy your runs mate.

Those times look pretty good to me.

I am still running every other day and average around 3k.

Im running different routes most days at the moment and not to worried about times hopefully that will improve as time goes on.

Like you im just looking to run 5ks and stick to that, maybe a couple of months away realistically.

Will keep updating.

Bit late to the party but yeah I went from doing no exercise about 3 years ago to now running regularly. The couch to 5k program is excellent and is great way of easing yourself into it, instead of pushing too fast too soon and injuring yourself or demotivating yourself as it is too hard.

Pity you are not near a parkrun as they are brilliant events and a very non judgemental environment for getting out and exercising.

http://blondepoker.com/forum/index.php?topic=67472.msg2179698

So this morning was the culmination of my C25K program and I (just about) managed to complete the Lytham Hall Parkrun in 36 minutes.

Was a great atmosphere and everyone was very supportive. We took 35ish students down from the school I work at and they were welcomed with open arms.

Would highly recommend anyone giving a Parkrun a go.

5k in the bag and Park-runs going to be a regular for me.

Next stop.......... 10k 'fun-run' although those two words do not belong in the same sentence as far as I'm concerned.

Congrats, working towards competing a parkrun in about 6 weeks time. Slowly slowly catchy monkey.

Good work, I am running 3k to 4k every other day since I started this thread, unfortunately I developed an ankle injury yesterday so may have to miss a day or two.

I was planning on running 5k this weekend but due to the ankle issue that might still be a week or two away now.

Good luck!

 

Maybe o some cycling/exercise bike to keep up the cardio without affecting the ankle

Or even swimming, could try the two arm one leg breast stroke.

Good work Hutch with the Park Run, I do want to run some, school friends go most weeks and are running regularly but I just can't do Saturday mornings which is a shame. I checked the website and it looks like they will be getting 600+ at Milton Keynes now the weathers getting better. Great events, have people running in the 15s all the way up to 50. There's a record of PBs on there and each week shows publically who had a PB and rewards for running 10 25 50 etc

Have been enjoying each run more and more, I've only been on 10 since starting 6 weeks ago, in between surviving a week snowboarding.

The cramping in feet and calves has gone from running although it was extreme whilst snowboarding I was stuck 3000m up needing 30 minutes rest to even get my feet in the bindings, one morning I did two runs and had to take the day off. - Thanks Sheriff I did have a look at compartment syndrome, and was convinced I had the lesser of the two but I do think it's just doing too much too quick, fingers crossed it stays away from now on.


Strava numbers

Run 1
1.5km flat - 7.47 - Gasping for air for 10 minutes after

Run 2
2.8km flat - 15.43 - Improvement but still a good 5 minutes to catch my breath

Run 3
4.5km flat but ~8 canal bridges - 27.00 - Legs started to go and strong pins and needles at the end but recovery time down again

Run 4
5.1km flat (12m high to low) 29.05 - Two laps of reservoir, hard work windy but recovery down to 2 mins. Tried very hard and very pleased to break 30mins

Run 5
1.8km flat - 9.56 - Jog along the canal with the dog, day after run 4

Run 6
5.1km flat (canal) - 28.00

18 day break including snowboarding

Run 7
10km mostly flat - 1.03.57 - Went off quick intending to do 3/4km at a quick pace but got some motivation and kept on plodding, pleased to do this, recovery quick

Run 8
1km flat - 5.22 - BIG mistake, took the dog out 20 mins after the 10k high on motivation, tried to run a 4min 1k and seized my legs completely

Run 9
5km (lots of up and down) - 27.29 - Went off at 26min pace with a friend (too quick) but 4th km was 6.13 instead of the 5.10s, 60m steep hill coming out of reservoir nearly finished me off

Run 10
5km Milton Keynes Park Run route - 26.11 - Again friend paced two of us for 26minutes but nothing left to kick on the final 1km, didn't know my time whilst running (would have found those 12 seconds!) - Recovery no more than a minute



Making progress on each run is a really good feeling and now I'm looking forward to the next one


In the mean time I've been eating healthy, minimal carbs and 1500-1800 calories daily (more like 4000 the week away) and lost just over a stone in the 5/6 weeks, down to 12stone. Beer belly refusing to shift but I can see why these horses run faster carrying a stone less.

Run 10 was two days ago, round of golf yesterday was going to try 25 minute pace for MK run again tonight but would most likely be futile. Going to try for 10k in an hour instead with friend of similar ability and see how that goes.

Try and force yourself to do negative splits i.e. you run slower at the start and faster at the end, will save a bit to give you a strong finish.

Love it, it's kind of a drug at some point. Enjoy mate.

Great work Lonohray, that is really impressive. Keep us updated.

Think I might give swimming a go on my off days; mind you i am not sure I could even make a length.

Back running this week after an ankle injury, keeping distance lower but will up that next week.

Pace has increased nicely though over the last couple of weeks.

This week is going well, ankle seems to have sorted itself out although I am now running with my ankles strapped to give some extra support.

Still running every other day at the moment and starting to actually feel a little bit fitter.

useful information, I am also looking forward to start this weekend.

After completing the 2nd run of week 8 of couch to 5 k my  right leg was quite sore/ stiff. For anyone not familiar with the couch to 5 k, week 8 is 5 minute warm up walk, 28 minute running followed by a minute walk cool down.

That night my reg right leg  was still a bit painful around about the shin/ knee area. It was a bit sore going up / down stairs, walking was slightly uncomfortable but not to the extent of being in agony or anything. This was on Tuesday, on Wednesday everything seemed to be ok.

I went out on Friday to try to complete the third run of week eight, after one minute of running my read leg was painful and sore, I had to stop and just walked, and it was fine walking.

I went out this morning and it seemed to be fine then after a bout ten minutes the same thing happened again. What's the best thing to do, like just wait a week before trying aga , what could be causing it? Thanks!

Cheers to those who have recommended the couch to 5k. I've just completed week 5. The 20 minute run whilst not sounding much was quite a bit of a jump from previous weeks!

shipitgood: I assume you've got proper shoes? If so best thing to do might be to give it a week then try again? If still no good then Doctor maybe?

I get all sorts of twinges, my right knee has a sort of pain but goes away after 1km but the worst one is my right hip towards the backside, a few times I've had it where I end up limping all day the day after and into the second day. I stretch before and after so I'm not sure what it is. - It feels like it would be brought on if I was to run in a very tight clockwise circle, maybe I have one leg shorter than the other  ;D

On all the training programmes I've seen there's lots of rest/cross train days - perhaps try cycling or swimming or doing something else on some of the days if the pain is still there, or just miss a few days but still stretch morning and night?

I did start a 24minute 5k programme for 4 weeks but only made it to day 10 - did some 400m x 10, 800m x 4, 1km x 3 and then 30 mins easies. It feels good to do them in the target times but I just want to run the distance for PBs each run lol



Since the last post I had a 2 week break in the middle but still found time for 14 runs. Ran either 5/10k the below times.

31st March = Milton Keynes Park Run 25.23
9th April = Second 10k, hilly and windy 58.34
29th April = 5k 24.53
4th May = Third 10k 53.07
6th May = 5k 23.45


Happy with the progression and still eating like a rabbit so going to continue this until 1st June before Vegas, try and lose another 10lbs and get a 23minute 5k and a 50 minute 10k. Just need to find a suitable hill or try some of this fartlek training rather than just running the same distance/route



https://www.youtube.com/watch?v=ln1SmiXCfHg

Here's some inspiration, the speed these guys run is insane. I look at strava to see who has run the same routes as myself and compare times - some of them are running 10/20ks with average pace faster than I can sprint 100 meters its incredible.

Regarding the pains in legs / shins etc. I got those when i was just doing to much, i took a few days out and then all was fine.

I get pretty bad pains every time I run now, normally my calves get pretty tight and painful and I have an ongoing ankle issue but it is bearable and seems to recover ok.

Just ran my first 6k this morning and basically felt the same as running a 5k which is my standard run at the moment, kept the same pass as 5k too; which I am happy with.

On my off days I have now joined the gym so doing bike, cross training and have tried a bit of swimming but i am basically rubbish at it and the ball ache of the changing etc just  puts me off.

Was 14 stone when i started this and weighed in yesterday just a fraction over 13 stone, so going well.

This weeks runs:

Good job guys looks like Blondes are getting it done.

I have been doing a bit for the last month and start week 2 of a 13 weeks programme to get me to a 23.45 5k.

I have a 12 min time trial tomorrow where I have to run as far as i can in 12 mins after which the programme will be changed accordingly.  My PB stands a 2.52k and think I might be close to that but we will see tomorrow.


Keep up the good work.

Dam, phone did on warm down and did not record info save that I ran for 22mins (   5 mins warm up, 12 mins, 5 warm down) and lost 47 cals ffs. No real biggie has had a marker on the road for my pb but was about 20 m short. Went off to fast I think. Still close enough to show that I am on track.

Nothing more frustrating when the phone dies mid run especially during the first runs, I was massively tilted each time it happened to me as I was on for PBs each time and each run feels so much more significant at the beginning :(



I, somewhat stupidly, attempted a half marathon today on my own after Saturdays 5k PB rotflmfao. The plan was to just get round and hope to get close to 2 hours, would have been delighted with that seeing as I've only ran beyond 5km on the three 10ks so far and was a complete couch potato until recently.

16km of the 21km was completed in just over 1 hour 30mins. - Unfortunately I'd ran 11km away from my house so it was a long walk back in the dark with the sweat starting to freeze all over haha, I gave in and got an Uber the last few  ;ashamed;

Really struggled to go off at a slow pace which I always do even though I consciously tried to, the first 1km was 5.10 when the 2 hour pace is 5.41. The next 7 were between 5.30 and 5.45 (good) but the following 8 were 5.48-6.08 when I finally had to stop.

If the finish was 1km away it wouldn't have been a problem but there was no chance I was making 21km without walking or close to 2 hours so I stopped it there, still happy with the result.


A few 15km runs and 3000 calories filled with carbs rather than the 1200 I had yesterday and I think the 2 hours is obtainable.


So much respect for anyone who completes any of these 10k/half/marathon distances it really is hard work

Blimey, fair play for having a go at it in the first place, 16k is still impressive.

I am probably the opposite lol, up to 6.2k at the moment and will probably try for 7k at the weekend.

Out of interest, how old are you (Lonohray)?

It is quite addictive, my initial goal was to be able to run 5k now for some reason I want to get to 10k, I wonder if I will have the urge to ever try and go past 10k..

Steve, i have had the phone issue a couple of times and it really does ruin the run.

Out of interest, I use mapmyrun, what are you guys using? Any pros / cons? Anyone use a fitbit type device?

Keep it up guys.

Hi, I use Endomondo which I started to use when I got my last phone. Wasn't an iphone so the standard  apps weren't available to me. I have 3 years of data on there now so loath to change.  Yes I can track how little I have ran over that period.

Big leap from 5k to a few 10k's to a 21k but I guess you know that now :). This running lark is addictive.

Still at it..
Another good week, managed 6k, 6k, 7k, & a 5k this morning.

The 5k this morning ended up at a PB of 24:29 @ an average pace of 4:51, my first 5k on the 16th April took 28:59 with av/pace of 5.25 so a good improvement.

Have been to the gym every other day in between running and doing 30-40minutes on the cross trainer, think that must be helping as the 5k this morning seemed quite easy.

Keep up the good work, sub 5 min km is starting to get a jaunty👍 I have been putting the odd 8 km and the extra distance does take its toll. Still all good stamina deposited into the bank.

Up to week 7 of couch to 5k. Getting hard work now. No more recovery breaks!

Go keep going will be worth it the end.

For my own part still training hard, well as hard as I can at the moment. Constantly tired so I sign that I am working.

Good work CF, not far to go now and you have overcome the hardest part already.

The niggling ankle injury is back at the moment so sticking to 5ks this week, gutted as i thought i would get an 8k in this week but there is no rush.

Another problem, sore nipples! This is now starting to hurt on the longer runs, any seasons runners got a cure?

it's friction between your clothing and nipples. If you're wearing an ordinary tshirt then maybe get a "proper" sports one or you can rub some vaseline on before you set off to stop the chaffing

Made it to week 3 of the couch to 5k and my sister in law is visiting and wanted to do the park run.  Thought I'd give it a go.   I managed 41 minutes and beat 10 people.  I probably ran about two thirds of the distance. 

Thought it would be good to put up a bad time to give the other fat old farts hope.

Will probably give it 3 weeks before giving it another go.  I am up to 5 minutes without stopping to walk, which sounds rubbish, but 1 minute was an issue not long ago.

This is great, well done. I love everything about the Park Run.

Keep at it Doobs, it does get easier!

Look forward to your next Park Run update.

Ooh! I forgot this thread.

I finished C25K about a week ago. I'm hoping to try a park run.

I can manage to jog the whole 5k but I'm pretty slow. 40:37.

I wouldn't recommend doing what I did and doing park run after week 3.  The opportunity to go down with others beckoned.  When I got there I did see a handful of friendly faces I knew.

Don't hesitate Red.  The marshalls clap you round and so many randoms cheer you home even when you finish with the grandmas.  Going to leave it another 3 weeks now.

Finished the day at the London Stadium for the World Champs.  Think it might have been better than the olympics just from the sheer joy of the two relay squads at the end.  Not sure my five you old quite got it.  She asked if we had made the final after the mens 4x100.  No we won the bloody gold.  Unbelievable.

FWIW my 6 year old nephew did seconds over 30 minutes in the parkrun.  Kids going to go far.

I bet he could have gone around again too the little blighter.

Can't say enough good things about the ParkRun. I've just about managed to keep up the running after my C25k challenge at the school I work in earlier in the year.

I have done several now and try and get involved as many Saturdays as I can. I also take my boys ( aged 6 and 8) to the kids one which is 2km. It is inspiring to see about 100 kids at 9am on a Sunday morning out of bed and away from mobile devices running round the park with huge grins on their faces. I will admit to being a soppy so and so and get a twinge of pride every week when my boys finish. Completely volunteer ran and both the adults and kids are ran in such a supportive manner, what's not to like.

I'd urge everyone to give it a go!

After starting running 4 months ago I'm absolutely loving it. Never had myself down as a jogger but it feels good. The wonders it has done to my sleep is enough that I'm confident I'll keep it up for a long time.

Managed to shed a few excess pounds and can now safely tuck into carbs and the odd dessert guilt-free.

Long term goal is to do a half marathon in April next year.

Would encourage anyone apprehensive about starting or feeling down after some poor initial efforts to persevere, it gets a lot easier after a few weeks.

Got to echo this, just keep at it.

This is about where I'm at now. I run 3 times a week, I do 3 miles at least once, sometimes twice and two miles on my 'easy' day.

On the days I don't run I walk 2 miles-ish and do a couple of 100yd sprints as fast as I can, (which is a lot slower than it used to be.

Still haven't done a park run cos I haven't got any running shoes yet and I'll look like a nelly running in my boots.



(http://fs5.directupload.net/images/170902/bd4qd7co.jpg) (http://www.directupload.net)

Hello again

After the park run a couple of weeks ago and a very long walk round London for a few days, my legs needed a rest, so I didn't ri
un for a week.

i am now in wk 5 of the couch to 5k. 

The first run was 5min, walk, 5min, walk, 5min.  No issues with this as I had done a 5min split before

The second run this morning was 8min run, 5 min wall, 8 min run.  This felt essier than expected, though I was flagging a bit at the end of the second 8 minute run.  I didn't stop, but felt very much like it would be nice to.

The next run is down for 20 minutes in one go.  That feels a big old leap.  Did others make this leap, or do an easier step.  I was thinking maybe do 10 minutes run, 5 mins walk, 10 minutes run or maybe 12 minutes run, 5 minutes walk, 8 minutes run.

I started the week with a maximum run of 5 minutes, to finish on 20 minutes seems too much and out of step with the gentler progression both before and after.  I don't want to do it if it sets me back like the park run did.  Advice please from others who have done this step. 

Cheers

Hi Doobs.

Yes, that leap to 20 min seems ludicrous, especially as you go back to shorter runs immediately afterwards. I had to Google to see if I was doing it right.

You will find you can do it though, just make sure you keep the pace nice and slow.

I did exactly what you suggested - two lots of 10 minutes.

Do it as scripted. The full 20 mins. No breaks.

It is definitely a leap. But I think the week builds you up to it and I think the point of week 6 starting easier is to give you a rest of sorts. Enjoy it whilst it lasts - by the end of week 6 you won't be getting anymore breaks.

One thing it does say though is you can repeat weeks. So if it felt too much of a jump maybe repeat week 5 again. Hopefully by the time you get to the 20 mins it will be easier the second time around.

Well made it to 20 minutes.  I started with a 2 minute uphill run which I was regretting quite a bit for the first 5 minutes.  But it did make the last, downhill, five minutes easier. 

I must be running near two thirds of the park run distance now, so getting closer to running one non-stop.  That is someting that didn't really seem possible when I was struggling to run for a minute on day 1. 

I probay timed this all pretty badly with the nights closing in.

Keep it up Doobs, the worst is over.

I run in the mornings so short days wont affect me, but my daughter runs in the evening so I marked out a well lit one mile circuit around the village and she uses that.

Good work keep it up guys.

Ive had about 4 weeks off running due to an injury / working away & a holiday, I put on half a stone in that period so just started back at it this week.

There is a park run in Cheltenham, about 20 miles from where I live so thinking about giving this a go in a couple of weeks.

Surprisingly, my pace seems to be pretty good but find increasing distance hard work at the moment.

Aren't you just running too fast?  I know I am pretty hopeless, but I am just concentrating on keeping going right now.  My sister in law does half marathons and marathons and you'd leave her for dust at that pace. 

Officially rained off tonight.  Was walking home thinking I could run in this and the heavens opened.  Might have to try getting a run in before work but the weather forecast isn't great.

Yep, pace is way too fast. Needs to be slowed down a lot. 6min/km tops for an easy run.

Make sense guys, problem is i normally really only get a maximum of 30 minutes to run before I have to go to work, as mainly run first thing in the morning.

I am going to try a longer run at the weekend when i have some more free time and bring the pace down to 6m/km and see what happens.

Will report back with some results.

Quick question, would it be better to do two longer slower runs a week rather than run 5k/quick pace every other day? Or is just mixing it up a good way to carry on??

From all that I've read online slow and easy is the way to go for the majority of runs, with 1 faster run a week like you're doing now to keep things interesting.

Are you knackered after your runs? I don't think you should be reaching your maximum distance/heartrate every run.

For anyone doing couchto5k/beginners, this sucks because a comfortable pace is likely to be barely more than a fast walk which feels piss poor but results will improve quickly.

Hi Mate, no not knackered. Last night i went out and did a 5k without looking at pace on my phone and came in at 4.48 av pace and although i would say i was running fast i def wasn't going all out, recovery is pretty quick.

I am going to try and run at 6m/km at the weekend and extend the distance and see how it feels, to be honest its more aches and pains in ankles that makes me think I can not do the distance if that make sense rather than the breathing/tired.

Any other advice welcome.

Try to spend most of your time on your feet, sliding along on your belly just slows you down.





(http://fs5.directupload.net/images/170919/lgjzm5tq.jpg) (http://www.directupload.net)

 rotflmfao

Inspiring thread - have not done any running since my army days - now 57 and a stone or two overweight, though i am fairly fit, ex builder.

i shall be off tomorrow to purchase trainers and running gear.

will be running mainly on farm tracks and across fields a circuit of 2k to start off with, so fairly rough terrain under foot.

anybody got an idea of what time i should look to do this in -

does anybody use a fitbit



 



 

Good morning,

It's quite hard to judge without knowing about your general standard of fitness. I talk to a lot of people just starting out running. We talk about aiming for aiming for 6 min km's to start, working toward 5 min km's with training. Their training would be tailored to 5/10k's. You'll notice dramatic improvement at first, which feels great! Good luck with it.

I'm in your age bracket, give or take a few years and I do 7.2 mins per km over 5 km.

I am slow though.

7.2 mins a km sounds good -

i think i will be happy with 10 mins a km will report in after first run

My first run nearly killed me, it was just over 2k.

Give it a few more runs and you will see your time fall.

I have never used a fitbit, interested if others do?

I use mapmyrun app on iphone, does everything I need and great to look back over to see what you have achieved,

Good luck.

okay first run in over 30 years

distance - 1.3k
time - 10 minutes dead
terrain - farm track - slight ups and downs - plenty of potholes

recovery time - 20 minutes

got back home  looking like a purple beetroot - but felt okay - 3 hours later no aches or pains

the probable reason for the slow recovery time is that 3 months ago i had the majority of 1 lung removed

will have a days break before i attempt the same circuit again - should i expect to run the same time or a faster-slower time any thoughts

Don't rush it Mikey, especially with less that the full quota of lungs.

What's the story with that anyway?

PS- Feel free to ignore this question.

yeah this.  Look at the couch to 5k week by week schedule.   I always rushed in the past and just gave up. 

I have gone from 1 minute bursts to 25 minutes in 6 or 7 weeks, and it really wasn't bad.  I would say week 1 was likely the worst and even the jump to 20 mins wasn't so baf.

I was pretty impressed with myself the other day.  I don't have a fitbit, so just "run" with the stopwatch going on my phone.  Anyway I must have stopped it accidently at 8 minutes, and was already feeling a bit lethargic.   Was very tempted to just quit, but restarted the stopwatch and did the full 25 minutes + the unknown gap.  Hence probably got very close to the full 30 minute target.  I will probably give it another week and then try and do a full park run non stop.

I managed to complete my first parkrun this morning.  Well it was the first one I have "run" all the way.  Funnily enough, I think it was slower than the last one where I ran splits mixed with walking, but I have been very much trying to get the stamina right. 

Pretty sure it is the first time I have run 5k without stopping in my life.  Thanks all who pushed me, especially when I was dreading the 20 minute run.

VWP.

Thanks Tom, have you tried one yet?

Think it's been mentioned before, but I'd advise getting the strava app, I've always found it very useful and easy to use. Tracks all your runs so you can easily see how you've improved too

Fantastic stuff Doobs, well done.

No. I was desperate to build up to 5k so that I could do one too.

We should have a slow Blondes park run, where we all "run"  round at the back.

Now I have done my 5k, does anybody still run splits after completing a park run?  I was alright for the first 15/20 minutes, but after that I slowed right down.  I wouldn't be surprised if I was literally "running" at walking pace for the last 10/15 minutes or so... and I was just over a minute slower overall than when I deliberately ran splits. 

I was thinking something like run 15 mins, walk 2, run 10, walk 2, run to finish.  I am sure I could have gone quicker if I walked for a bit to get my breath back.  There were people walking at times around me, so others must do this?   Any thoughts. 

I run all the way but my pace is very slow. Each k takes roughly the same amount of time.




(http://fs5.directupload.net/images/171001/pl8bvtyb.jpg) (http://www.directupload.net)

Well done, Keep up the good work!

I have been getting back into it for the last couple of weeks and been building up some good distance, done the below road runs this week and managed 10k on the treadmill at the gym this week too, so now need to get a 10k under my belt on the road.

Walking breaks are great to stop your heart rate getting too high and knackering yourself so definitely keep them in.

Now I would go with something like 2km, walk until breath recovers, 2km. Split the last 2km if its too hard. Then do 2+2+2 at the weekend for a big effort when you can manage it.

After c25k I did a couple of weeks of 5ks before moving on to Bridge to 10k. The programme itself was a bit meh, but it shows the sort of progressions you can be looking to make. It includes walking breaks all the way upto 10k.

That is good to hear.  I might just put a 1 minute walk in the middle of my midweek runs and two next time I do a parkrun. 

I really can't see me doing 10k.  One of my knees already suffers a bit when I do 5k. 

Fantastic efforts in this thread - congratulations to all.

Inevitably, with the start of term, I've not had chance to get out much. In fact I've not run for a month.

I am dreading that first run back - hopefully I still have some of the stamina I built up left!

Ankle injury has sorted itself out and I have mainly been running on a treadmill for the last few weeks building up the Km's.

Today I managed to get my first 10k done on the road, I have been running 10ks on the treadmill for a couple of weeks now but really wanted to get at least one done out on the roads.

Really pleased with the time and recovery was good, dont think I will be trying to run any longer distances for a while as work is getting really busy in the run up To Christmas, no doubt the new year will be the time to get back in to it.

Haha! Your 10k time is only 11 mins slower than my 5k time.

Some cracking efforts in here.

The newbies remind me of my struggles a few years ago to get beyond 10 minutes of running after being a lazy git for a long time. Everyone has to start somewhere. Tractor makes me want to get my arse in gear and try to break a 50m 10k like i always said i would at some point... Think my record is around the 53m mark and i'd be more like 57m currently.

Tomorrow will now be a run day!

Who's still running?

I've settled down to 2 x 2 miles and 1 x 3 miles per week.

Still haven't done a park run though.

I Started up again at the start of the year, but using a treadmill as my knees/ankles are knackered.
Managed to do 6 miles non stop this week. Knees ache though, waiting for the warmer weather

Stopped in November due to work commitments and just started again.

Will just be doing a weekend run for a few more weeks then get back in to running everyday early March.

Times much slower but trying to avoid injury this year is key.

Good luck to everybody else running this year!

I started Park Runs in October. First run was hard work and over 33 minutes. 17 runs later and I’m now down to 26.50 and have definitely got the bug. Time reductions are getting harder each week now, but I have a goal of 25 minutes by the end of the year. 

Apart from absolute times I’m measuring progress by my finishing position in relation to the overall field size. When I started I was beating about 30% of the field. At the turn of the year I was delighted to get into the top 50% and this week was a new best, with me ahead of over 59%.

Doing some great times Mr L.
Your doing 5k in the same time I do 3.5k.

For anyone with kids, some places also do a "Junior Park Run" on a Sunday morning over a distance of 2k. They can do it from 4/5 years old and some of the older kids absolutely fly round!

https://www.parkrun.org.uk/events/juniorevents/ (https://www.parkrun.org.uk/events/juniorevents/)

Back at it!

A parkrun started near me at last and that has given me the motivation needed to get back running.

Anyone else still running?

 :hello:

Yes, just got my free red T Shirt for doing 50 parkruns since starting them in Oct 17. 

Haven’t improved my times since last February though.

I missed this thread first time around, but completed a 'None To Run' programme in 2018 (a gentler version of C25k), and started doing parkruns in June last year.  My current tally is 21, but I'm still painfully slow, with a PB of 46:56.  I have now completed the course without walking though.

I'm signed up to do the Bradford 10k in March and the Vitality London 10k in May, both of which will likely be walk/run intervals (which are actually quicker than me running the whole thing).

Last night I did my first group run with a local running club.  I was the one being back-marked, but doing it was a huge step outside my comfort zone.

I popped up in a few parkrun photos on Saturday, as there was a photographer on site, one of which is below.  I like it, as it looks like there are people behind me, but I'm actually being lapped by them.

This is the most important thing!
Great work Sheriff.

Well done Sheriff.

 ;tightend;

Great stuff.. please keep us updated with the 10ks.

I must admit the Parkruns are great, i have always been a solo runner as its a good way for me to switch of from work for a while but now i am coming round to running as a group activity and will probably join a local club in the not to distant future.

 

I can't speak highly enough of the parkrun environment, and it's that which caused my participation to begin with.  I took my eldest daughter to a new junior parkrun near us in February last year, and watched her run the course.  The following week, I took along her 5 year old sister too and went around the course with her as she finished 5 minutes behind the next place child.  The following week, we went back, with me volunteering to be the tail walker as I'd be at the back of the course anyway.  I then became the regular tail walker for the next few weeks, and have volunteered at pretty much every one since then, apart from holiday absences, etc.  I'm now on the core volunteer team and have done a few stints as Run Director.

Alongside all this, I started doing the None To Run interval sessions on the circuit after the junior parkrun had finished.  None To Run aims to get you running continuously for 25 minutes after 12 weeks, so is better than C25k for beginner runners and overweight people (which targets you running a 5k after 9 weeks).  Some of the regular volunteers who watched me do this started to encourage me to do the local parkrun.  Once I did, I got so much encouragement from the volunteers and other runners that it was impossible not to go back.  By my 2nd run I was being called out by name by people lapping me and volunteers at the finish line.  The support network extends from the sub-18 minute runners at the front to my regular group of 40 minute + runners who I'm trying to chase down one by one.

I injured my groin in the summer and had to stop training for around 7 weeks, by which time I'd gotten the bug.  For most of those weeks I did various volunteer roles and am also now on the core volunteer team for that parkrun aswell.  I've already earned my purple t-shirt for 25 volunteer stints, which will keep me going until I get the red 50 run shirt later this year.

In the last few weeks, Grace (the now 6 year old) has started to walk the 5k parkrun course with my wife, so we now have weeks where all 4 of us are doing the main parkrun.  Juniors qualify for a t-shirt after 10 'big' parkruns.  Alice (9yo) has qualified already (and is the fastest of us at present, with a PB of 37:21).  Grace has done 3/10 so far, in addition to 22 junior events.

For those fearful of being able to run 5k, it's perfectly acceptable to walk at parkruns and plenty of people do so.  There's always a tail walker at the UK events who stays at the back of the course in whatever time it takes for the slowest person to get around.  We regularly have people completing the course in over an hour at Woodhouse Moor and there's a national programme of GPs now 'prescribing' parkrun participation to patients, and there are now around 600 parkruns around the UK, with new ones being set up on a regular basis.

I'm still relatively early in my parkrun journey, but can honestly say discovering it has been a life-changing experience, and it's now central to our weekend activities as a family.

Completed the Bradford 10k in an official time of 1:41:17 this morning, achieving my two aims of not finishing dead last (although I'm probably in the final 20 out of 3,000 or so runners) and not being moved to the pavement when the roads re-opened after 1h 45 minutes.

There are a couple of pictures here: https://twitter.com/Riffman117/status/1107299465264795648

Well done Curtis.

Good job (not quite so) big man.

Awesome effort, in every sense, well done Curtis.

Well done Curtis, great effort.

Can I ask how old you are now?

44, or as Tikay would put it, 23.

Great stuff Curtis. 

Amazing effort, looking forward to hearing your next trip  report!

Great work  ;applause;

And I'm glad I'm not the only person who enters things with - don't finish last - in mind  :D

Just went back to the beginning of this post (just over two years ago) where I started running and just managed 2.5k.

Two years later and sporadic attempts at running and I just managed a 20k training run at a decent pace too.

It just goes to show how your body can change and learn to do things you think are not possible.

Lets see what the next two years brings!

Cracking stuff Mr T.

How old are you now BTW?

That is close to my cycling pace, great stuff.

Cheers Red,

48

Recovery is slow now, I can only really run 3 times a week otherwise I start to pick up injuries.

Probably try park run tomorrow to see how that translates after a 20k two days before.

Goal for Parkrun is sub 20 minutes by the end of the summer, not really sure its achievable but that's my goal.

Current best Parkrun time 20:55 so somehow got to try and shave a minute off which seems impossible at the moment!

Awesome work, Tractor.  Blistering pace.

It went ok!

Fire Service College parkrun results for event #18. Your time was 00:20:45.

You finished in 4th place and were the 4th male out of a field of 192 parkrunners and you came 1st in your age category VM45-49.

Improved my pb by 10 seconds, so happy with that.

PB for parkrun now 20:36, still a long way to go to get sub 20 minute.

Ran my first official 10k race last weekend, came 12th with a time of 44:54. Was a tough hilly cross country course, found it very hard going.

Unfortunately, picked up a hamstring injury so now out for a while...

Nice! I've yet to clock an "official" sub 25m 5k, although Strava reckons i just about managed it a month or two back :)

The most rewarding thing for me in the last couple of years has been seeing my kids get involved in Park Run. Predominantly the Junior 2k runs, but the eldest who is just coming up 9 has now done a few of the main 5k's. A bit worried about the trajectory of when he'll be beating me now!

Junior parkruns are great and, like you, we've managed to get both girls participating in the 5k's too.  Both have now qualified for their '10' t-shirt's, one of which has arrived, the other isn't due until September!

Morning.

I have nearly done the couch to 5k again (am on week 9), but I hit a barrier with the weather on Friday.

I think it was just above freezing and I was having more trouble breathing than normal.   Earlier in the week I'd run in the 3.5 to 4k region twice without much of a struggle.  On Friday I was feeling bad before I had gone 1k and jacked it in before 2k.   It wasn't that I was cold (I had layers on), it just felt that the air was too cold, if that makes sense.  When I checked the times, I had noticeably slowed in the second kilometre too (from 7'45" a kilometre to nearly 9'00" a kilometre, which is the speed I was going just after restarting).  8 minutes a kilometre was normal pace earlier in the week.

Is this standard in cold weather, or was it likely I was just suffering with a bug or something.  If the former, do other people just run slower, or shorter distances, when it is really cold?   I read that you can put a scarf or something over your mouth to keep your breath warm, but can't see that making it easier to breathe.

Hi Doobs.

I've had to stop running because I have plantar fasciitis so now I cycle instead.

I do a fixed distance and I keep a close eye on my times, I always try to put in my best performance.

If I discount the effect of very wet or windy days, I'm still slower when it's cold. (It can be as much as 90 seconds over a 30 minute course)

If I feel a bit rough, I still go but that too affects my times. If I feel really poorly I just stay home and mollycoddle myself.

So you can still cycle with plantar fascitis?  I guess that is because you aren't landing on your foot so much; I have a bad knee whcih makes cycling easier than running.  It doesn't seem to be giving me so much gyp this time round with the couch to 5k.

I think it isn't so much to do with the cold now. I just waited until around lunch, and was pretty much finished after 1k again.  I think I am definitely in a bit rough territory, rather than really poorly.  Still I guess 1k running and 2k walking is still better than zero kms sitting on my butt.  I might just delay week 9 until next week now, that way I can take the pressure off.  I am going to try and get a parkrun in the weekend after this one; but would like to hit 4k at aorund 8 minutes a kilometre first.  I can see the possibility of getting down to a kilometre in 7 minutes in a month or two, but I'm never getting to Tractor's times.

It's all good Dooby.

Mrs Red has a philosophy that if you make a task too onerous you are doomed to eventually fail or give in.

Even very small amounts of exercise can bring huge benefits. (On average, people who live in the first floor live longer than anyone else in the building, because they use the stairs most often)

Agree on the last bit, I think it is pretty good for your mental health too. 

Last time my only aim was to run 5k once.   Guess it is no surprise I stopped as soon as I got there; though don't think the cold and a dodgy knee helped.

Hi Doobs,
I am still running quite a bit after a long break with injuries.

Regarding running in the cold I have noticed what you are saying as I used t suffer with Asthma. You can get a neck gaiter to cover your mouth a few people at the running club wear them.

I just basically warm up for a longer time and at a slower pace, once i get going all is good.

I am currently running about 3 times a week and doing around 40km a week which I am happy with.

I have a 10k race booked in for Feb and hopefully I will do a half & full marathon next year if i stay injury free.

My stats so far:

1k  - 3:37
1 mile  - 6:07
5k - 19:48
10k - 42:32
Half-Marathon - 1:41:29

Cheers and happy running for 2020!

They are cracking times.  Anything below 20 for a parkrun is pretty smart; you must be knocking on 80% on the age adjusted performance?  Maybe if I get to 40% I'll have made it.

Funny you should mention you had asthma, I used to have it as a child, but haven't really suffered since leaving school.  I played football fairly regularly until my early 30s, but when I was struggling I'd just take a breather.  Whilst sauntering round having a bit of a breather, you are still playing football, but stopping to walk is less easy to justify as "running".  I did worry a bit that it might be asthma returning, but I certainly don't suffer like my wife does when she has shortness of breath (she definitely has asthma).  Do you carry an inhaler just in case or just assume you can stop and it will go away?

I was feeling a bit less under the weather today, so will probably have a go again tomorrow.   

Good luck with your marathon, I can't see me ever getting there, but guess you can never say never.  I did think there was a good chance that I'd nver get to 5k when I first tried. 

Normal service was resumed.  I wore something like this earlier:

https://www.mountainwarehouse.com/ski/ski-accessories/neck-warmers-snoods/superstretch-fleece-neck-gaiter-p12569.aspx/black/ (https://www.mountainwarehouse.com/ski/ski-accessories/neck-warmers-snoods/superstretch-fleece-neck-gaiter-p12569.aspx/black/)

I did try putting it over my mouth, but couldn't do that for more than a few seconds.  Whether it was physical or pscyhological it made me happier running this morning.  I suspect I have cleared whatever bug I had too.

Anyway I did nearly 29 minutes at 7'51" pre kilometre, which is around where I was hoping to be at the end of this week.  I should be going for 30 minutes on the couch to 5k schedule, but that was at the bottom of a steep slope, so I thought calling it a day was a good option there.  I was only planning on going 20 minutes when I set off just to see how I felt, so I am very pleased with that. 

This is great progress, but don't get too obsessed with what the C25k expects of you, as it isn't for everyone within the 9 week timescale it advises.  I've now got 43 parkruns and 2 x 10k finishes to my name, but still wouldn't be able to do the C25k plan in that timescale, as it relies on people achieving a certain pace with their running.

If you struggle, stay focused on running for an increasing period of time, irrespective of pace or distance achieved.  The ability to run continuously is the important goal to doing a 5k, not the pace at which you do it.  You can work on pace once running the 5k becomes second nature to you.

This is serious running, by any standards.  Sub-20 5k is no mean achievement.

By my standard, your 10k time is faster than my 5k PB.  I'm surrounded by people at parkrun who are similarly nippy.  The great thing for me is that I get nothing but support and encouragement from them, regardless.

Hi Sheriff.   If it wasn't clear, I did the couch to 5k two years ago and my goal then was just to run the 5k.  This time I want to see if I can do it in less than 40 minutes.  I am not sure if I can, but am planning two runs before a parkrun a week on Saturday.   If I can get to 4k in under 32 minutes, I'll try for the 40 minutes.  If I can't, then I might try and just finish it again.

Last time I did it, I discovered that my phone was making optimistic distancd readings, so 6.5k on my phone was only 5k in parkrun terms.   So I ended up going further and at a much slower pace than I expected.   This time I am a bit more confident that my (new) phone is reading the distances better, so hopefully I am on track.   I won't be too surprised if I end up doing 42 minutes again because of poor watch readings or just because the extra 1.5k is going to be a crawl.  I don't know what I am going to do if the temperature is around freezing point at 9am a week on Saturday.

Agree on not stressing about the times. Especially when it will be the first "race" you have done in a while.

The great thing about Park Run is the massive variety both in ability and general level of competitiveness. While it's fun trying for a PB occasionally, I also really enjoy cruising round with my son at a more comfy pace.

I recently read the Ronnie O'Sullivan book called "Running". His best 10k time was down in the low 30's and he's won a few open races around Essex area in the past. There was a fascinating section where he talked about picking and choosing which snooker tournaments to play based on whether they clashed with a running race he wanted to enter!

Hi Doobs,
I did not explain too well, i had asthma as a child and have not had it for years but i do find when running  in cold i get a similar feeling to that of asthma but it goes away after a while.

As others have said dont worry about times etc. At least you are out there running and thats the main thing and it is amazing how you will improve just by getting out there and running.

2017 when i started this thread and I would never thought I would ever be able to run more than 5k..

The sub 20 5k wasnt a park run, I just  checked my best park run and it was 20:36 /70.47% age grading and I finished 3rd. My best Parkrun result.

After my original target was flooded off, I managed to make it this morning.  My phone measured 5.19kms at 7m55s per km, but parkrun had me at 41 minutes exact for 5km.  So I am not sure if I made my target or not.  I beat a lot more home than last time and got a PB, so all good.   I am also averaging 5k running a day so far in 2020...  I don't think I have to go much quicker to get 40 minutes, as I slowed noticeably in the last kilometre.  A mother and daughter went past me in that kilometre and beat me by 40 seconds, so a tiny bit more pace and better stamina will do it.

Happy New Year those that run, shuffle or don't do either.
   

Well done.  Don't forget that parkrun will potentially slow you down due to congestion around the course, especially on NYD when about half of the runs hit new attendance records.

I was part of 2 parkrun course record attendances of 740 at Woodhouse Moor and 362 at Potternewton, as I did the NYD Double for the 2nd year in a row.  I was near-last at both, but have now got parkrun number 50 in sight, having done #47 and #48 yesterday.  I'm working back from a knee injury that has restricted my running in the latter half of 2019.  2020 is all about working my way back to the performance levels of early 2019, and then ultimately improving on them.  I'll need to drop weight to achieve this, which will hopefully help with the knee rehab too.

Well done guys, i will be back at my local park run tomorrow morning after a long break.

Taking it easy though as I have a massive challenge ahead of me this year which I have just signed up to!

Good luck to everyone running in 2020...

Wow, that's mad.   Are you doing both days? 

It was busier today than NYD.  There is a bit of congestion in the first half kilometre, as we have to go through a bottle neck as the ground on the main course has been wrecked by rain and runners.  I don't mind it too much, as it stops me going off too quick.   

Did the 40 minutes officially today.   My timing was much closer to my phone today and did 39:20, so maybe there was a glitch today or at NYD.   I was about 1:10 faster than last time, so timed it pretty perfectly on the last run.  I was just a bit quicker on each kilometre and just kept up the pace in the last kilometre.  I was pretty pleased with it, as all 5 kilometres were pretty even throughout, despite only looking at the time at 2kms and 4kms. 

I can't do any more for a few weeks as the kids both do stuff on Saturday mornings and we go away at half term.   I need to keep running and mix in a bit of cycling from now and maybe just enjoy parkrun a bit more from now on.  To be fair I am enjoying some of the runs now, and haven't suffered in the cold for a few weeks now.  I suffer from sleep apnoea, and think that is improving too as I get fitter, though it is hard to tell given I am sleeping. 

For the first time ever we had the whole family out today, with my youngest (6yo) taking on the full 5k after doing the junior 2k ones for a couple of years. I ran with my 9yo and my wife jogged round with the younger one.

Great way to start the weekend and it's amazing to see the growth and popularity of the Park Run concept. All you hear on the radio from 8am are messages from people on the way to their local race.

I had never heard of the "special" races before either, so ended up attending both Xmas Day and NY Day races in the past couple of weeks. Pretty impressive crowds!

I don't normally read these, but it sounded like someone I know.

https://blog.parkrun.com/uk/2020/01/28/nothing-to-be-embarrassed-about/ (https://blog.parkrun.com/uk/2020/01/28/nothing-to-be-embarrassed-about/)

Congrats on the 50 Curtis

Wp Sheriff.

tl;dr







well done Riff.

Thanks Doobs.

They filmed the video clip linked in the story at my local parkrun, and liked my story so much that they wanted to do an article to coincide with my 50th.  I also did a phone interview with Vassos Alexander earlier this week for the Free, Weekly Timed podcast so the media saturation will be fully completed on Friday.

Will be sneaking in parkrun #51 before travelling to DTD on Saturday for the APAT team event.

Well done Curtis, top man.

Geo

Great stuff Curtis!

Awesome, good work.

A couple of times in Jan i attempted to jog round the 5k with the dog, and then play 80 minutes of rugby in the afternoon. Unfortunately i've realised I am not (and prob never was!) fit enough to do this without letting the team down later on.

Therefore the past couple of weeks i've just been a Park Run spectator, walking the dog while the rest of the family run it.

It's definitely the diversity that makes it special. There were a couple of guys within a few seconds of each other up front duelling for a sub 19 minute 1st finisher spot, walkers at the back coming in comfortably over an hour, and then all sorts of ages, shapes, sizes, and athletic ability in between.

Anyone reading this thread who hasn't been should try to get along soon :)

Quick Update
The Ultra i was planning on running in June was cancelled, no surprises there and just when I thought I had got away with it they converted it to a virtual 100km.

The challenge was to run 100km in the week, this started on Monday 6th July.

Anyway, i thought i would give it a go, the most I have managed in a week was about 40 miles (65km) so the plan was on the Monday to attempt 50km straight through as this is an Ultra distance and then split up the other 50km over the rest of the week.

The good news is I completed this yesterday all 100km. and I also managed the 50km straight through on Monday! (i honestly never thought any of this was possible).

So this week i have managed.

My first marathon distance run, first 50km ultra run and my first 100km weekly mileage..

The 53miler double marathon has been differed until June 2021 so I have still got that challenge to go at.

Other news, still missing the park runs and hope they can get going soon.

Hope everyone else is still managing a few miles, Cheers!

This reminded me I saw the people behind the Great North Run have developed this challenge

https://www.greatrun.org/virtual-running

Basically a donation to charity and you get a medal from them after logging a screenshot of your times.

7k or 7 miles in a week and a range of options from 50k to 280k in a month are the distances available.

It's not much but I get a lot of motivation from being promised that I'll get a shiny medal at the end of it so maybe other people would appreciate that as well :D

That is great running Tractor.   I am still running and cycling.  I have don2 20k on a bike and 9k running this week which I am quite pleased with.   My eldest wants to do a circuit of Rutland water on a bike, so I might get up to 50k bike/running combined next week.   

I can't imagine doing 100k running in a week though 5k is getting easier for me; there is a non park run park run now where you can submit times.  I am sure I'd be a bit quicker if running with others.  I might try pushing it one day up to 7k or so in one go.  I am pleased to be back at 5k right now, as I went over on my ankle a month or so ago, so couldn't run for 10 days, and have mostly been at 2k bursts since then.

Good work fella.

Very impressive, 50km in one go is brutal!

Always in awe of the ultra runners.

The Parkrun restart has been postponed for another month.

I was targetting getting up to 5k again by the time of the restart, but I was struggling to be fair. 

I'd probably have to walk for a bit if I did a 5k tomorrow, as I am struggling to last over 2.5k right now.  I think that is at least partially due to the hot weather; 10C I am fine, over 20C not so much.  Glad the hot weather is ending over the next couple of days, and my garden definitely needs some rain.

Was anyone else targetting Parkrun in 2 weeks?

I completed Couch To 5k for the 2nd time a few weeks ago, timed perfectly for the original restart.  I ran the new course at my home parkrun (now a more socially-distance friendly route, going in the opposite direction) as the graduation run, resulting in one of my slowest ever times, and certainly the slowest time where I've ran a full 5k without any walk intervals.  I know from previous experience that run/walk will result in faster times, so I'm aiming for 3min/1min run/walk splits when it returns.

Ultimately, parkrun can be done any way you choose, so don't put any pressure on yourself by expecting to run the whole thing immediately.  No-one will care (other than you, perhaps) if you walk parts of the course.  Of the 51 I've completed, only 1 of them has been without walk intervals, and it was nowhere near my PB, which admittedly is painfully slow anyway.

Cheers Sheriff. 

Since the weather got a bit cooler I have been adding 1/2 km a week, so am now up to 4k.   I might just do a 5k tomorrow morning if I get up soon enough.   My pace is still slow, but the endurance is getting better and I even enjoyed the 4k.

I can't do week 1 of parkrun, as my daughter has managed to find a netball trial on the same day, so am going to get dragged along to that.  Good luck if you make it.

On the upside, am going to Scotland in a few weeks, so might give Aviemore a go.  It looks like you run up a hill after 1/2k and then run back down it.   I hate runnning up hills too, but hopefully the views are worth it.  If you are bored a couple of fellas did all the Scottish parkruns in a year, and put them on YouTube.  If you can get past the dodgy music, there looks to be some crackers there. 

I failed to get out the day after as something cropped up, but decided to just run for 40 minutes yesterday.  The thinking was it is easier to just check 40 minutes on my watch, and even if I didn't get to 5k, I'd be close enough to know that I could do 5k when the parkruns started.  As it was I got to just over 4.6K which wasn't too bad for me.  It is on the borders of the slowest time I did parkrun in the past, but I should go a bit faster with people around for support and to act as targets.  I could definitely do with the temperatures keeping low though.

Anyway, the Scotttish parkrun channel is here. 
YouTube: http://www.youtube.com/watch?v=ds5gdie-BZw. 

I have never been to Shetland or Orkney, but if I ever do get there, I think it would be a good adventure to take in a parkrun whilst there.  I suspect it would be quite easy to take one in whilst the missus and kids faff around for an hour or so, as they always do whenever we are supposed to be going somewhere.

Well, I did my first parkrun in 18 months this morning and really thought I'd be touch and go to beat my slowest time. 

They have a graduated start due to Covid, with the last of the 4 boxes marked as 35 minutes plus.  I was really hoping for a 40 minute plus box, so chose to start pretty much at the back.  I picked up a few places at the start and followed 3 women to feed off their morale, and because they were blocking my way by running 3 abreast through the narrow section with trees either side.  It was good for pacing anyway and I went passed them when it got wider and stayed ahead of them right to the end until one got me on the line.  I could hear them pushing each other on throughout which was a definite plus for me.

I didn't check my pace until after half way round and was surprised I was nearer 7 minutes per kilometre than 8.  There are couple of small hills on the course and I think the realisation of my pace made me think I could get away with walking up the second about 1km from the end.  But half way up I felt pretty good so started jogging it.  I finished pretty slowly, but still beat my old personal best with 38.5 minutes.   I was really chuffed with the time, particularly as I ran quite a bit further than 5k by starting at the back.   Whilst midtable is going to be a distant dream, maybe there is a 35 minute time in me going forward.   I should be able to do more in future as my kid's class that made parkrun difficult has now got later in the morning (older kids are later).  I'll take today's approx 15C temperature over 20+ every day of the week, makes the thing much more pleasurable.

Hope everyone else is doing well.

Well played Dooby.

I think exercise at any level is probably the greatest single physical and mental health improvement scheme available, especially when you realise that the only thing you need to improve upon is your old self.

Superb stuff Doobs

This is very true.  I am a natural at mathsy stuff, and OK in a swimming pool or on a bike, but have always found distance running difficult.  I was still 14/14 in my age group on my last local parkrun.  I saw Piers Morgan mouthing off in the Olympics about bronze medals.  These people are the best in their country and 3rd best in the World and still losers in his eyes.  I am hoping to get 13/14 one day but am still 4 minutes down on the next slowest.   

Anyway, I did Aviemore parkrun earlier.  It was a proper bastard, trending uphill for the first half, but up and down all the way.  They clocked me at a PB at 37.5 minutes, but think the timing cocked up and I was really a few seconds inside 40.   Scottish parkrunners are faster than English ones on a sample of 1, but beat at least 2 home and the tailwalkers.

If anyone gets the chance, do that one.  Glorious views of the Cairngorms from the top, but the whole route would be lovely if you didn't have to run up it.  You can even see me setting off at the back on the video in the second post down here.  I wanted to pace myself up the hill, but only ever went past two.

https://m.facebook.com/aviemoreparkrun/ (https://m.facebook.com/aviemoreparkrun/)

Anyway, a few photos there that should give you a feel of how nice it is up there. 

I'm the same on all parts of this - but you could also add short and middle distance running.

My main problem is I tend not to do things without motivation - in the past I did a few swimming events because I liked swimming, but the only way I could motivate myself to do running was with a longer term goal of doing a triathlon.

So I did a 5k run, a couple of 10k runs, an unsually distanced 5 mile run (although I mainly did that because it finished in the London Olympic Stadium) and a half marathon.

After that practice (with a few swim things in the meantime) then I was able to do a triathlon (albeit a bit of a turbo one)

That was in 2015 and I've pretty much failed to find a new target to motivate me yet.

Maybe when everything is back to normal I'll make more of an effort to work out another 5 year plan.

I made my debut as Run Director at Woodhouse Moor parkrun yesterday, which was good fun.

I've had issues with a niggly knee injury which means I'd only completed 2 out of the previous 4 parkruns since they returned, but it's so good that they're back again.

Well done Doobs on your progress.

Ironman 70.3?

.... :| maybe more like Eton Dorney Sprint distance triathlon

To be fair that one you mentioned doesn't look too bad. Good luck with it! :D

I could just about do that, but would probably have to practice open water swimming and not sure my bike would cut it.  Do all people swim front crawl and have road/racing bikes or do you get all sorts at the back?   My cousin in Australia does proper ironman (or woman) stuff and some crazy long distance ocean swims.  Must have it in the DNA somewhere.

Good work with the race director stuff Sheriff.  Am probably going to start volunteering a bit more, now I think I can probably make most weekends.   

 

The one I did was the London triathlon, it's hyper organised and really set up well for first time triathletes. https://livetotri.co.uk/london/event-overview/

Any bike is okay and any swimming stroke is okay. But it's probably easier to just sort out your crawl because it makes life a lot easier; and it's usually just breathing that people have to fix.

I "believe" that this is basically true of every triathlon event but I've only strictly experienced the London one. Plus the London one being known for being good for beginners would make me assume that it would have a higher proportion of people having to revert to breast stroke and a higher proportion not having fancy bikes.

If I do another one I'll be perusing the previous years photo's and results because my only aim is to not come last and I certainly wouldn't be entering anything unless I was sure I wasn't going to be embarassed by either my equipment or my finishing time :D

NB: the reason I'd want to do the Eton Dorney second is because London insisted on wearing a wet suit for the swimming part - that makes it physically easier but it's a hassle. Eton Dorney means I'd lose time on the swim because it would be without swimsuit, but I'd be quicker on the bike because - no hills.

I am not sure I'd want to begin with THAT kind of event. 

I used to just swim front crawl in my younger days, but my eyesight is appalling and I can't use contact lenses, so swim breaststroke with glasses these days.  We were away last week, and my daughter wanted to race me doing crawl, so I did a (short) length crawl, but my breathing was very haphazard.  I cerntainly wouldn't manage 400m doing crawl and would probably get lost on the way.  I already have prescription ski goggles and a prescription dive mask, so could just add to the collection. 

I think I'd have to up my stamina, as 750m swim, 20k cycle and 5k runs are all pretty much as far as I go individually.  I could go supersprint, but that seems a bit of a cop out.

Oops - at least I remembered to put wet suit in the other parts instead of swim suit.

You do make a reasonable point about route finding - it's really difficult to swim in a straight line even when you can see the way you're meant to be going.

The only other fix to that I can think of apart from prescription goggles is doing the event with someone who promises not to leave your side while swimming.  Looking up to check where the marker bouys are is probably what most of the people doing breast stroke were doing when I did one - that is probably a pretty good compromise; crawl for a bit - switch to breast stroke to check you're still going in a straight line - then keep switching.

Good crawl technique would also help with the stamina - because then you don't expend any wasted energy. If you get the breathing right, then finesse the movement - it makes it a lot easier to go a lot further.

I am afraid to put the contact lenses and swimming glasses because I think water might still go through and damage them...

I am still making progress on the parkruns, even though I am struggling to get the midweek runs with work and the kids activities all restarting. 

Yesterday I managed my first parkrun without getting lapped (it is a 2 circuit run right now).  There is some young man who runs it in 16 odd minutes, but he didn's show this week and the winner was 18 minutes and a bit.  Guess he must have done the marathon, or maybe he'd just got hammered.

Anyway, now I am down to less than 37 minutes, which has made me quite a bit happier.  My previous "best" of 37 1/2 minutes from Aviemore was almost certainly a bad timing, so I have been trying to get rid of it.  This week I lopped more than a minute off my PB, and finished much more amongst runners than in the past.  Normally I am 20 seconds behind the one in front, and 20 seconds ahead of the next.  When you get down to 35/36 minutes runners are much more frequent, and I actually finished in a bunch of 7 of us all sprinting across the last field; which sounds much more athletic than it was in reality...  Reality was me muttering FFS to myself and struggling to pick my feet up.

I was also pleased to beat someone else in my age group at last, only to realise that he was almost certainly the tail runner.  I have got the gap down to 2 minutes to the next gebuibe 50-54 year old, but need to get below 35 to beat him, which I guess is the next target.  Maybe when the weather gets a bit nicer, as can't see me doing PBS in the cold and rain.  Will see though.   Also if I wait for the better weather, I am going to be hitting the 55-59 year olds and I have the beating of a couple of those.

I had a request a few weeks ago from Vitality for them to do a feature on my parkrun journey.  They released it yesterday via their social media channels.

https://youtu.be/uJ-W-UPfdm0

That's good Curtis.  cheers and keep it up.  Would have got my 10 t-shirt this week if they did them.

Nice one Curtis

That's superb Curtis. Brilliant stuff