Bluesquare wrote: » Thursday - 5 mile @ 6:10, even enough splits Saturday ....drum roll please ..... first ever park run!! My arch nemesis aka wind turned up . The brat. Anyways why have a waited so long !! My local run is a tough one so lots of folk avoid because they think if others see their time on this course the won't know how amazing their running really is . This is a real thing . It is . Anyways it's all on grass and a wee bit hilly . There was only about 85 folk there . Lots of seroius guys doing all sorts of gymnastic stretches before hand. Not be they looked fierce dangerous . I opted for a10/15 trot around a couple of fields instead . Shocking slow too. Anyways because we got the new people chat we started near the front . I panicked before starting thinking I'm going to block all these speedy folk ! Anyways we were off and anyone who wanted to rushed by me. I didn't really have a plan but my friend at set her watch to do 5:05 so I went with that . The first bit was up and into the nemesis .nit a good start breathing wise . But I had a chat with myself - don't panic , not a race , a timed tempo. The first lap was 5:08. There were a lot of fields and ups and downs and everybody seemed to settle in their place . I did wonder how you would pass someone in a lot of sections - there's probably an etiquette of some sort. my plan was to practice pushing without stopping or slowing but to keep going . I'm not sure stopping was an option - may have caused a pile up . Anyways lap 3 I was really struggling on a slight climb and a lot of wind and my lap time was 5:17. Lap 4 i can't really remember that well only that I recovered from lap 3 and was settled into a nice comfortable hard pace . Then with one lap to go all caution to the wind ! At about 500m out I had. Aught the two people between me and my friend , thankfully there was room to pass both on the outside the second person I passed tried to keep up but couldn't , then the nemesis was back to annoy me but I kept pushing till the end . Last lap 4:42 . Very happy to finish , final time 25:32. And wait for it .... first in category !!!!! It said it on an e-mail it really did , ok so there wasn't a lot of people there , but it was on an e-mail. Delighted I underestimated the recovery needed after that . Some muscles came out of retirement for the occasion , ouch the quads !
Younganne wrote: » I did this same Parkrun, by the sounds of it, for the first time with my 8 year old a few weeks back and i had the same thoughts about how to pass people. I was running in long grass as we passed people as i let her stay on the track, but it is very narrow in places. I don't like the gravel on the steep hill either!! Daughter said she didn't like it and we will stick with out own in future. Its a great workout though!! Well done on the category win.
annapr wrote: » Welcome to the wonderful world of parkrun . I warn you, it's addictive.... good time on what sounds like a tough course too. I'm sure you could find a parkrun near you in the UK this week... DFYB!
Bluesquare wrote: » Lol - I looked it up on Saturday when I got back in the door . I'm heading to Bromley on Friday night and there is one there ! I am tempted but it really depends on Friday night !!
Bluesquare wrote: » I feel like Robin from teen titans . Apologies if you don't have an 8 year old boy or are a total nerd (I use the word nerd in the nicest possible way) you may not get the reference . A human kid in a team with a bunch of other kids that have cool super powers but are lazy as hell , the "leader" who tries unsuccessfully to get the rest to train hard to be super heroes . Anyways yesterday I was exhausted before I started . I have a long daily commute and have been a little naughty with going to bed on time . My legs were still a bit achey from the weekend . But I was pumped on caffeine and sugar and ready to go . The warm up was tough at ten min mile so the concept of anything faster at this point was laughable . Anyways the titans went off and we kept the pace admirably to a nice even 5:00 min k or the first mile . (8:01) We jogged slowly four 4 mins then picked it up again . The second mile again was spot on 5:00 mink.(8:01) (Someone not me good at pacing) Another 4 min jog rest . Third lap we came in at 5:01 (8:03) the 3 sec extra pace wise just down to pacing as opposed to a slip in effort . Then the whining set in . This is too hard . The session is too hard . We are tired . We are not fit . Blah blah blah . They are all fitter then me and didn't appear to be struggling . Maybe because they are not used to training in miles . Usually are intervals are at a harder pace (v02 max) so the moaning didn't really make sense . I had started of wrecked but was motoring along nicely and eager to finish session. Not to be , I had a mutiny in the first night out . They decided they only wanted to do one more . Nobody had slipped up in pace anything at this stage- baffling . I couldn't do the rest by myself well I could have but the light was slipping and didn't fancy been out by myself . Maybe I'm just as bad as rest but I felt very deflated at that stage. We did the last one in a pace of 4:57 or 7:56 and jogged back a mile to the cars. The pace didn't feel strained at any stage just comfortably hard - I think the last two would have been ok but hard to know . Still feeling annoyed this morning . I think we need a sports phycologist up these regions . Bloody flakes .
Bluesquare wrote: » The tempo speed for the run was actually 8:15- 820 not whatever I typed yesterday. So warm up was 2 mile @ 6 mile . This was as slow as I could make them go. Still an improvement Tempo 30 mins @ 5:08 . Splits paces 5:10,5:11,5:07,5:10,508, 4:56 (average approx 5:09 ish so about 8:15) Cool down ; 2 mile @ 6:10 So good day at the office . Overall mileage a bit more then expected @ 12:16k. Not as hilly as planned but 2nd k and 4th k had good climbs. I felt fine - although last section was too fast and slowed to ensure breathing controlled . Such a warm night - apparently at 93% humidity . Definitely added to the the runs toughness levels . We are definitely controlling pace a lot better and mostly not " beating" the workout and then sprinting back to finish up . I'm hopeful this means I am ok then for more running albeit slower ones. I had the second Macmillan workout planned for next Tuesday but don't want to scare everyone again . Any ideas on a slightly watered down version in ks. These guys work in ks!! I was thinking 3k, (5min jog rest) 2k, 3/4 min jog rest , 1200m , 2/3 min jog rest , 1k , all at 4:59 or 8 min miles ??? Any thoughts ??? We do have a club schedule but it's not tenk specific so I have tried to add in some tenk specific workouts with target pace aka Macmillan, but I scared the folk off . We would normally do intervals at v02 max with same time walk breaks but at most 4/5 and never over 1200 m. Then every 2nd/3rd week adding a park run /5k as the second weekly @ session and replacing a session with some slow miles .
Bluesquare wrote: » So got up about ten rubbing my neck ,must have slept in odd position , ouch. I had some porridge and a cuppa , played some draughts with the wee lad,went the the loo about 15 times, gathered my bits and pieces , slight panic only a small bit of ventolin ,found one nurofen to take for pain in neck before race . Arrived at race HQ at 1135. Oddly there were two Porto loos , men and women, this situation didn't last very long as I took it upon self to form second queue outside the gents ! Anyways thought we better warm up , we gingerly tiptoed around some fresh cow pats and out of the field . The start line was at the bottom of a huge hill - exciting times ahead . Ran up to top of said hill and a bit beyond and back ,not the best warm up in the world but sure better then nothing . A hill start would have been intimidating but I told myself it's a tempo, your second tough session of the week - we are not looking for records here ! My partner in crime had decided that we were aiming for 25 mins and set watch accordingly Small enough race with only a handful of club runners scattered around . Not a chipped start but only a couple of secs anyway before crossing the line . So off we went up the huge hill , looked at watch 4:25 - hello legs slow down ! The hill is about 400m I think so not the best way to start a race , slight downhill after but then up again . I decided I was going with my legs and not being a slave to a beeping watch . First k clicked at 5:02 . Not bad given the terrain . Second k more of the same - up and down and up and down . Difficult to gain time on downhills as never fully recovered from the continuous up hills . Second k 5:03 Third k we became tourist attractions . New grange to the right sweaty red faced running Irish folk to the left !!! C'mon people , I'm surprised the busses didn't topple over the rush to take photos of us !!!!! My shorts kept falling down as the tie pull thing was missing ! I may have looked like I was running bare bellied for a while . It was very distracting the constant pulling up of pants and down of top . Third k was the toughest with more up then down by a long shot - 5:06. I could see my friend ahead she seemed to be sticking to her guns with the 5 min Kms The fourth k was also tough but we were on the home straight now so happy to know it would be over soon . (5:02). Started to overtake folk , well about 3/4 . Wasn't convinced they weren't going to catch me again as felt I wasn't moving that fast . Thought we had a big hill left to go up before going back down that hill from the start but no turned the corner and all I had to do was run down that hill . Passed another bloke and ran like a rhino . Came in just behind my buddy - very surprised to see clock saying 24 47. Thought the course had to be short cause the numbers didn't add up in my head - I knew what all my splits had been so it didn't make sense . Looked at my watch - last k in 4:32 . A pb !! Now I have ran according to my watch a 24 35 in the middle of a tenk but hey it wasn't chipped so a new official pb !! And yes i think I did race it if my heart rate is anything to go by. It was tough due to the hills - don't think I have ran a hiller course . I don't know how it would translate to a flat course on a cooler day with a bit of tapering . Don't know if I had more left to give . Anyways this passing people is the job - a new thing for me !! Unfortunately I never learn . The taking of nurofen to block pain ehh not smart . Now lying in bed with a hot water bottle on my neck and in agony - I have done a serious job on my neck /shoulder . May have to not train for couple of days because it hurts so much . Poor me . Silly me . Be warned !
Kennyg71 wrote: » 3/4 miles easy recovery after a session, and probably best to leave at least 2 days between session and LR.
annapr wrote: » Hey BS, great sessions above and well done on the 5k PB! Those sessions will really stand to you for the 10k quest. Glad the neck is ok too. And running like a.... Rhino???? :pac:
Bluesquare wrote: » Yesterday's session was a head melt . I was trying to keep within the aerobic zone on my watch with regard to heart rate which is below 142 bmp. Started ok but into the wind it started hopping all over the place so speed up and slow down to bring it back etc . Any time I settled in to a rythym it would go up slightly to about 145 so I slowed down again . Anyway not a pleasant run hard to settle into it . My overall average heart rate was 142 so average in the correct zone but I was sad to see a bigger orange bar then a green one at the end !! Not sure using heart rate monitor on the garmin 235 is the way forward . I'm trying to keep all my easy runs easy but this heart rate stuff is hard!!
Bluesquare wrote: » Not sure using heart rate monitor on the garmin 235 is the way forward . I'm trying to keep all my easy runs easy but this heart rate stuff is hard!!
Annie get your Run wrote: » You could just switch your display screen to avg HR and not set it up to stay within particular zones. I do think it's worth training by HR but the watch can drive you made if you have it set for zones / workouts .
eyrie wrote: » This is a revelation to me! I never knew you could make it show avg HR, I thought I was being all goody-two-shoes by just showing current HR (and ignoring pace, distance etc), but that's even better. Off I go to mess with the settings, thanks!
