Be Excellent To Each Other

Pretty sure my Nike+ goes up in 10m increments.

Anyway, good work, sir. I tip my hat to you!

I'm going to wait on my first parkrun until I think I can do it in one go, or by the end of the month. Whichever comes first. But then again, I have no mornings free other than the last weekend of the month, so I guess that's my decision made for me!

Why wait? I can't do it in one go, neither can a lot of folks.

Bolded the important bit!

But I want to do it properly. The first of my goals for the year was to run a whole parkrun. I want to put myself in a position to do that before going to do it, lest I get disheartened by walking after 1k! This way I should at least get near to the end before collapsing, and then I'll just have a small improvement needed instead of a ton.

Parkrun says 35:04 dammit!

Mine said 34.12. 3 seconds off my pb....

I always think it's worth having a good couple of steps over the finish line before you stop your watch-that seems like way too much to allow for the reaction time at the start, but works out more often than not.

And good on you, Curio-the atmosphere and encouragement they find, for people doing their first, walk or run or a combination, sometimes is enough to give them the bug at parkrun, but if you've a goal in mind, that probably won't work for you. Graves parkrun in Sheffield for me today, the hills damn near did for me, but it's a lovely park, and the forecast heavy rain never came.

Ugh.

Doing a run tonight. Started off feeling rubbish, but got into a good rhythm and was all set to smash my record. Was feeling grand, but then an uphill bit slowed me down, and then suddenly my heart just did a massive 'WTF!' and it actually knocked me sideways. Not really sure what it was, like a big palpitation or something. So I stopped running. Now just warming down on the static bikes in the park.

Working theory:

I forgot to take my inhaler. My heart was going rather quick and not getting enough oxygen as my lungs weren't working properly, so it told me to stop.

I probably shouldn't run alongside the A2...

Doing my first parkrun on Saturday, not sure if it's a bit ambitious to aim for a sub 30 minute time... normal pace would probably put me at around 32-33 mins so I just need to push it a bit harder. Not run since last Wednesday though

The element of competition - or of there being other people there - might just carry you along. And you've tapered and rested nicely, that's all. Enjoy it.

Or alternatively, as happened to me the first time, might make you run quicker than you mean to, and drop off massively at the end.

(Although admittedly, this had more to do with the loud, bitey looking dog which was following me, the beginning was more akin to a sprint.)

Just went for a slow run around the block. 3k at a smidge over 7m/k pace without stopping and I felt fine the whole way round.
Hopefully this bodes well for a non-stop 5k on saturday

I have a running friend who's going to help me keep a reasonable pace - hoping this will prevent a crazy fast start and me dying by 3k

My time is 34 min. You should smash that.

My time is 34 min. You should smash that.

All right, Keys.

Richard?

That was the joke.

Oh yeah.

I don't upload these fuckers for fun, you know!

My recommendation if you want to do a non-stop would be to make a point of running really slowly. It will feel counter intuitive, and you'll feel pressure to speed up as others pass you, but I always thought it was better to go non-stop than burst early to the point of needing to walk.

When I was doing my first marathon training and I had to do 16 mile runs, I really wanted to go non-stop. So my speed was soooo slow, probably over 13 minute miles deliberately. The thing with 16 miles is that even going at a snail's pace, you're dying by the end, but you feel like a fucking champion because you didn't stop to walk.

So I'd say go for a baseline of speed where you can do 5k non-stop. It might be slow, feel slow, but even slow running is better than walking (and might end up being faster). Watch your GPS and know if you're going too fast or slow (Garmins have 'Virtual Partners' that are great for this, it tells you how far ahead or behind you are from your target pace). I've used that to run absolutely equal splits for each mile to keep my pace bang on target.

Then, if in the last 500m you feel like there's something still left in the tank, hit it. Sprinting over the line with your last gasp is also an awesome feeling, particularly if your target is to overtake that fucker in front of you.

There were 3 middle aged women about 100m in front of me with around 500m to go last time. No fucking way they were beating me!

On my slow run last night at 7m/k pace, my heart rate didn't top 170, which is well within my comfort level, so i'm going to try and stick at that speed tomorrow, and do a 35 minute non stop run.

Bit annoyed with myself, managed 4k of the parkrun, then walked for 100m or so, but when I finished I had enough left to sprint the last 50m or so. I should have done it in one go.
I was purposely running slower too, to make sure I could get round in one go, garmin says 35:07 for the run.

Next time!

Official time 34:57!

Is that a best? Congrats!

4k is still pretty good, 5k next week for sure. Every run can only make you better.

I'm just about to get my lumbering arse out for a run, probably my first for at least 3 weeks. Urgh.

It was indeed

Nice one!

Lot of runners today, 520 in total. I came 404th.
I need a 29 minute run to get in the top half, that's not going to happen for a while...

That is brilliant.

Wunderbar!

I did it! 29 minutes

Thought I was going to pass out by the end and in pain still today but I bloomin' did it

That is awesome.. Have you got a foam roller, it helps with the muscles. I won't lie it fecking hurts..

Well done!

Congratz!!

Have recently started a couch to 5k program with my better half, only on week two but I am thoroughly enjoying it. MrsSG however seems to be having issues with her shins already, anyone got any advice on how to help her? Would a foam roller be useful here? (Total noob when it comes to running)

172nd position overall, too. Not bad for a first timer!

Generally, for someone new to it and suffering in the shins, it's likely to be shin splints. But there's a spectrum, and it's unlikely she's gone straight to full on 'shin splints' as such. Rest is the cure, and I'd say just take it easy and build up slowly. If it continues to be a problem, then aim for the same time but with more walking, perhaps with regular 1 minute gentle jogging.

And just don't, in any way, worry about pace at first. It's all about getting you used to moving, finding where you swing your arms, trying not to be too heavy on your feet, keep your head up, etc.

Generally, for someone new to it and suffering in the shins, it's likely to be shin splints. But there's a spectrum, and it's unlikely she's gone straight to full on 'shin splints' as such. Rest is the cure, and I'd say just take it easy and build up slowly. If it continues to be a problem, then aim for the same time but with more walking, perhaps with regular 1 minute gentle jogging.

And just don't, in any way, worry about pace at first. It's all about getting you used to moving, finding where you swing your arms, trying not to be too heavy on your feet, keep your head up, etc.

I suffered with shin pain massively when I did couch to 5k the first time, but hardly get it at all these days, so it does get better.
For me it was weak leg muscles that caused it, I think. Changing my running style to try and land on my forefoot, rather than my heels helped a lot. Also, rest a lot and don't run if it really hurts. It's better to miss a run than do one in pain, certainly in the mental side of things, which is the biggest barrier for us newbies, I find! Best to remove any possible excuse not to run

See! I did not really tell you so, but I kind of alluded to it. So; I alluded you so. Congratulations!

Blimey.

Jo Pavey just won the European championships 10,000m race.

She's 40!

No excuses now, boys and girls!


EDIT - And she only have birth to her second kid 11 months ago!

Yeah, she's exactly 18 months older than me! Well impressive.

I walked around the western half of Ivybridge yesterday in an hour. 3.5 Miles The 2nd half I was carrying 20Kg on my back (Stopped off at Tesco and picked up some shopping).

Which I think is pretty impressive (it's quite Hilly in Ivybridge)

I worked out that Jo did pretty much double the distance I walked in half the time! so impressive is subjective!

Malc

These two things may be related. You do get a performance boost after pregnancy roughly equivalent to blood doping, but natural.

I don't remember how long it stays in effect though, 1-2 years vaguely rings a bell.

Conversely I gave blood a couple of weeks ago and my last run was pathetic. I'm blaming the blood thing, rather than being a lazy git.

Mrs T and I are going to do our parkrun course tonight. This will be the first time we have actually run together over any sort of distance, which should be interesting

I am tempted to do the 5k Forrest run tonight before my swim

Did it in 32:32 no walking. Happy Kov

Nice one!

Did a good run tonight on Week 6 of C25k.

4.72km in 34 minutes.

18 minutes running and 16 minutes walking.

Fastest km was 6'16" (the only one that was entirely running).

Good going

Nice one!