smutchin
Cat 6 Racer
- Location
- The Red Enclave
Impressive, FM. Out of interest, in these sessions, what's your rest time between intervals?
Any Runners On Here??
- Thread starter Richard A Thackeray
- Start date
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Flying_Monkey
Recyclist
- Location
- Odawa
We usually have 2 groups in the club - those who can do 4 minute kilometres or better (or are aiming to) and those who are slower. For the faster group, I think it's based on a 4 / 1 pattern, so it assumes 4 minutes running then a 1 minute interval to walk or jog the 200m back to the start - 1km being 2 1/2 laps. The faster you do the kilos, the more time you have in between... but in practice isn't exact as it depends on when there are gaps on the track between other groups - and sometimes if there are a lot of groups out training, we just have to take the opportunity and go sooner or we have to wait longer... so on average for me it's probably around 1.30 in between.
smutchin
Cat 6 Racer
- Location
- The Red Enclave
Thanks. That all makes perfect sense.
I really must get into doing some proper intervals stuff. I'm not getting any closer to cracking that elusive 20 minute barrier the way I'm carrying on at the moment.
I really must get into doing some proper intervals stuff. I'm not getting any closer to cracking that elusive 20 minute barrier the way I'm carrying on at the moment.
Flying_Monkey
Recyclist
- Location
- Odawa
I would say it was essential to getting faster and being able to sustain speed.
smutchin
Cat 6 Racer
- Location
- The Red Enclave
Perfect conditions for running this morning and I felt good, so I made hay...
Decided to aim for 21 minutes pace, and to give myself added impetus, volunteered to be an official pacer. Thought I would struggle to make it but in the end I smashed it - to the point where I eased off towards the finish because I was so far ahead of the pace! Came in at 20.43 and felt surprisingly comfortable. Totally over the moon with that. I reckon if I'd really pushed it, I could have beat my course PB of 20.27.
And the chap who was trying to keep up with me came in marginally outside 21 minutes for a PB, so I'm pleased for him too.
Decided to aim for 21 minutes pace, and to give myself added impetus, volunteered to be an official pacer. Thought I would struggle to make it but in the end I smashed it - to the point where I eased off towards the finish because I was so far ahead of the pace! Came in at 20.43 and felt surprisingly comfortable. Totally over the moon with that. I reckon if I'd really pushed it, I could have beat my course PB of 20.27.
And the chap who was trying to keep up with me came in marginally outside 21 minutes for a PB, so I'm pleased for him too.
OP
OP
Richard A Thackeray
Legendary Member
Have run twice today
First time was when I took the Octavia back to Joannes office, after I'd been to Halifax in it this morning
Circa 4.5 miles in a very steady 37:12, with a mixed road/footpath/bridleway route
http://gb.mapometer.com/running/route_3803712.html
Then, the Club-run this evening
I counted 29 there, slightly more girls than men
We just headed out, at our various paces along Wakefield Road (A638) towards Crofton
The initial aim was for a steady run to 'the Windmill' (name of a pub, that's now an Indian restaurant)
Managed to get (almost) 'off the front', from leaving near the back, with only 3 beating me to the 'Windmill' by 10-15 seconds or so - then they carried on
Waited for the next group (minute,?, behind me), & went back with them
It was okay, till Joe (young lad of 17) put the hammer down & pulled away, just as we passed Nostell Priory, I couldn't keep up with him.
7 miles, in circa 54 minutes
First time was when I took the Octavia back to Joannes office, after I'd been to Halifax in it this morning
Circa 4.5 miles in a very steady 37:12, with a mixed road/footpath/bridleway route
http://gb.mapometer.com/running/route_3803712.html
Then, the Club-run this evening
I counted 29 there, slightly more girls than men
We just headed out, at our various paces along Wakefield Road (A638) towards Crofton
The initial aim was for a steady run to 'the Windmill' (name of a pub, that's now an Indian restaurant)
Managed to get (almost) 'off the front', from leaving near the back, with only 3 beating me to the 'Windmill' by 10-15 seconds or so - then they carried on
Waited for the next group (minute,?, behind me), & went back with them
It was okay, till Joe (young lad of 17) put the hammer down & pulled away, just as we passed Nostell Priory, I couldn't keep up with him.
7 miles, in circa 54 minutes
Flying_Monkey
Recyclist
- Location
- Odawa
Been feeling much better. Ran a half marathon distance on Sunday in a nice and relaxed 1 hour 48, a tempo 7.5k on Tuesday, and the track training Wednesday night (2 x 1200, 2 x 1000, 2 x 800), in which I was averaging 3.32 - 3.33 / km. Very happy with that.
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Stig-OT-Dump
Guru
- Location
- Glasgow's sunny southside
D33 in under 5hrs today, very happy with that. £14 for that level of discomfort after the 25 mile mark is a bargain
Lochaber in 3 weeks. Time to focus on a bit of pace work. Won't be a fast time but if I can recover it should go well.
Lochaber in 3 weeks. Time to focus on a bit of pace work. Won't be a fast time but if I can recover it should go well.
smutchin
Cat 6 Racer
- Location
- The Red Enclave
21.21 at the official first running of Canterbury parkrun this morning. Very happy indeed with that - was hoping to beat the 22.39 I did on the test run a few weeks ago but didn't think I'd do it by that much!
The winner crossed the line in a mind-boggling 15.12.
The winner crossed the line in a mind-boggling 15.12.
Flying_Monkey
Recyclist
- Location
- Odawa
'Ekiden' time again today. This time it was the Tamako Ekiden: teams of 4, with members each doing a 7.242km circuit around Lake Tama, a reservoir out in the almost rural west of Tokyo. The course was described as 'mainly flat' but actually 'rolling' might have been more accurate, and there was even a very steep downhill gravel path and a set of stairs... It was a lovely day but got increasingly windy as the morning went on, and just after we finished the wind blew dark clouds in from the mountains and briefly started dumping icy snow on us!
362 teams started including several semi-professional outfits (one of which had several members who ran the course in 21 minutes...) as well as University and High School teams. In addition to just running, I was also organising this one for my club and our (speed-graded) teams came 15th, 27th (mine - with all of us between 28 and 29 minutes!), 34th, 40th and 110th. This was pretty damn good considering that most of our runners were over 40 (and two in their 60s).
Afterwards we repaired to a local 'onsen' (hot spring resort) for hot baths, beer and noodles. A great day all round - even though I probably shouldn't have been running and had to take painkillers for my Achilles' Tendon just before the race, something I would not normally do.
362 teams started including several semi-professional outfits (one of which had several members who ran the course in 21 minutes...) as well as University and High School teams. In addition to just running, I was also organising this one for my club and our (speed-graded) teams came 15th, 27th (mine - with all of us between 28 and 29 minutes!), 34th, 40th and 110th. This was pretty damn good considering that most of our runners were over 40 (and two in their 60s).
Afterwards we repaired to a local 'onsen' (hot spring resort) for hot baths, beer and noodles. A great day all round - even though I probably shouldn't have been running and had to take painkillers for my Achilles' Tendon just before the race, something I would not normally do.
smutchin
Cat 6 Racer
- Location
- The Red Enclave
This is a local event to me. Looks like fun. I can't think of a good reason not to enter it...
http://www.thanetroadrunners.org.uk/news/2014-03-take-part-in-the-harbour-wallbanger-7k-bea
http://www.thanetroadrunners.org.uk/news/2014-03-take-part-in-the-harbour-wallbanger-7k-bea
OP
OP
Richard A Thackeray
Legendary Member
Looks good!!!
I ran this '1/2' in 2009, sadly to my shame, only once! (have never been able to get there for the others)
It's certainly the only race in Britain, & quite probably the World, to cross a tidal-bay
http://www.crossbay.org.uk/
it was my first half. & despite the 2 main river crossings, the Kent Channel was crotch-deep & over 100yards (well, the river enters the bay, whether the tide's in or out!)
I ran this '1/2' in 2009, sadly to my shame, only once! (have never been able to get there for the others)
It's certainly the only race in Britain, & quite probably the World, to cross a tidal-bay
http://www.crossbay.org.uk/
it was my first half. & despite the 2 main river crossings, the Kent Channel was crotch-deep & over 100yards (well, the river enters the bay, whether the tide's in or out!)
Flying_Monkey
Recyclist
- Location
- Odawa
So my time in Japan is almost up... over the last 10 months, I have lost almost 5kg, and gone from running a 5k in 21 minutes to near 18.30. I've run mountain trail races and half-marathons and team road relays, learned a lot about effective training and met some great people through my club. I'm really going to miss it.
smutchin
Cat 6 Racer
- Location
- The Red Enclave
Yesterday, in ideal parkrun conditions, I did the first 3km comfortably inside 12 minutes.
Unfortunately, couldn't quite sustain the pace and finished in 20.30. Still, my best 5k time since June last year, and that was on a flatter course. I feel this new approach of going off as fast as possible and seeing how long I can sustain it might reap dividends. If it doesn't kill me.
I was chasing one of the juniors who used to be slower than me...
Unfortunately, couldn't quite sustain the pace and finished in 20.30. Still, my best 5k time since June last year, and that was on a flatter course. I feel this new approach of going off as fast as possible and seeing how long I can sustain it might reap dividends. If it doesn't kill me.
I was chasing one of the juniors who used to be slower than me...
OP
OP
Richard A Thackeray
Legendary Member
'20:30'!!
At the moment, I can only dream of that pace/time
Not sure how flat your course is in comparison to my local (Pontefract Racecourse)
Should be out racing this evening, allbeingwell!!
It's the first round of this years 'Trunce' series (9 races)
http://www.undeadmonkey.org.uk/trunce/
They're only 4 miles long, & (circa) 400 feet of climbing, hence a 'CS' race.
They are run under 'Fell Runners Association' guidelines/rules & are therefore considered a fell-race - if a short/easy one, & ideal for beginners (but trail/fell-shoes are recommended)
Signing on/race-start is on the playing fields adjacent to 'The Waggon', Sheffield Road @ Oxspring
http://www.thewaggon-oxspring.co.uk/
Postcode for Sat-Nav = S36 8YQ
OS map-ref for us techno-luddites = (110) SE272 019
Damned good fun, with anything up to 270 entrants!!! (not bad for a weekday evening race)
Cost = £1.20 (or it was last year)
Time = 18:45 (signing in from 18:00)
At the moment, I can only dream of that pace/time
Not sure how flat your course is in comparison to my local (Pontefract Racecourse)
Should be out racing this evening, allbeingwell!!
It's the first round of this years 'Trunce' series (9 races)
http://www.undeadmonkey.org.uk/trunce/
They're only 4 miles long, & (circa) 400 feet of climbing, hence a 'CS' race.
They are run under 'Fell Runners Association' guidelines/rules & are therefore considered a fell-race - if a short/easy one, & ideal for beginners (but trail/fell-shoes are recommended)
Signing on/race-start is on the playing fields adjacent to 'The Waggon', Sheffield Road @ Oxspring
http://www.thewaggon-oxspring.co.uk/
Postcode for Sat-Nav = S36 8YQ
OS map-ref for us techno-luddites = (110) SE272 019
Damned good fun, with anything up to 270 entrants!!! (not bad for a weekday evening race)
Cost = £1.20 (or it was last year)
Time = 18:45 (signing in from 18:00)
