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Couch To 5K

HarryMonkey

By HarryMonkey
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Tesla

Tesla

Posted
Posted
I haven't done a Park Run for a while (usually cycle to the event and then do a bit of a warm up) but when I run from outside the front door on a 3miler I usually run a slower first mile (warm up), slightly faster 2nd mile and then go for the 3rd mile e.g.

 

23rd Nov : 9:14 8:46 7:54

28th Nov : 9:26 9:13 8:32

 

Every so often I do try to do a faster first mile, slower 2nd mile and then faster 3rd mile. Will be doing some more of this through December/January to try and get a bit stronger at the start (I'm keen to get all the miles < 8mins on 3mile and 5k runs)

 

Do you have your Forerunner set with a pace beeper? Can be both useful and annoying for telling you when you're On Pace, Ahead of Pace, Behind Pace

 

No I just have a basic forerunner 10, the old man has a fancy one that does the pace setting though, maybe i'll get that as a hand me down at some point.

jdoyle

jdoyle

Posted
Posted
No I just have a basic forerunner 10, the old man has a fancy one that does the pace setting though, maybe i'll get that as a hand me down at some point.

 

you may want to delve into the settings. Mine's a ForeRunner 10 and beeps away at me during my runs nagging me re pace.

jdoyle

jdoyle

Posted
Posted
I'm the same. It's usually down to confidence for me. I'm so nervous of starting off so quick and not being able to finish I always tend to be conservative during the first half at least.

 

Sounds like you've got it right on events and get the negative split.

  • 2 weeks later...
DJ-1701

DJ-1701

Posted
Posted
[ATTACH=CONFIG]33909[/ATTACH]

 

Someday's you just know you're going to look like a prat... Swindon Santa Dash 5k.

 

Even more reason to be proud! :)... If that is where I think it was, it was particularly muddy today, even on the path!

jdoyle

jdoyle

Posted
Posted
Even more reason to be proud! :)... If that is where I think it was, it was particularly muddy today, even on the path!

 

Coate Water park. Lots of rain last night; lots of mud and puddles today :-) My runners are looking somewhat disgusting at the moment. Nice event with great atmosphere.

 

Heading to Chiseldon next Sunday for the Winter Solstice 10k run to Barbury Castle and back. Last year it felt like a couple of extra pounds of mud on the runners from the start. This will be the last 2015 event for me.

 

Picked up my RunVember rewards today. 102miles completed across the 30 days.

 

runvember2015.jpg

  • Thanks 1
Tesla

Tesla

Posted
Posted

HAd a bit of a lull in the running department this month, only ran once since my park run event 2 weeks ago, i have been playing football every sunday though without picking up injuries in the ankle or shin department, so i'm happy with that.

 

Don't think my running is going to get much better as the run up to xmas beckons though....

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Iain.Faulkner

Iain.Faulkner

Posted
Posted
I've also had a lull in training (not great prep for a half marathon next year)...had a few issues with my left knee (weird clicking pains in the back)...had a few days off and done three runs of between 5-6km and been ok. A little bit cautious perhaps, but managing to get out. Hopefully start to build it back up again this week.
ICTLady

ICTLady

Posted
Posted
Coming in very late to the conversation from a couple of weeks ago! It's definitely worth trying to get to a parkrun pacer event if you have a particular time in mind. If the pacer knows what they are doing, you can forget your watch and concentrate on sticking with them. Really helped me to get a new PB when I suspected I could but was worried about the pacing.
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Iain.Faulkner

Iain.Faulkner

Posted
Posted
Coming in very late to the conversation from a couple of weeks ago! It's definitely worth trying to get to a parkrun pacer event if you have a particular time in mind. If the pacer knows what they are doing, you can forget your watch and concentrate on sticking with them. Really helped me to get a new PB when I suspected I could but was worried about the pacing.

 

I would love to get down to one of these, for the exact reasons you've mentioned. Fingers crossed I'll get to one next year and get my PB under 27 minutes :-)

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Iain.Faulkner

Iain.Faulkner

Posted
Posted

Managed to get out twice so far this week! :-) I am loving this mild winter, I didn't expect to still be running this far into December.

 

Tuesday - 8.1km, fairly slow but the longest run I've done in weeks (49 minutes for the distance including a warm up walk and warm down walk).

 

Thursday - 9.2km, slightly faster pace (just over 55 minutes for the distance and that included a warm up walk and warm down walk), considered pushing it up to 10km, but as I was playing football later that evening as well to quit whilst I was ahead.

 

So that's 17.3km so far this week :-) fingers crossed I should break my personal record for distance in a week (current record is around the 22km mark). Tempted to get a quick 5km in on Saturday (possibly a parkrun) and then a longer run on Sunday and possibly even push it over 30km for the week!

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jdoyle

jdoyle

Posted
Posted

Last events for 2015 this weekend :

 

Pyjama run on Saturday with nut jobs from Swindon Shin Splints. Very warm.

 

Winter Solstice run for Spinal Injuries Association today. 13.5km cross country. Lots of mud and puddles.

 

End of year medal haul for 2015 (no medals for 4 events so 3 run numbers and a swim cap instead for them)

 

2015medals.jpg

 

3 tri-athlons, 6 half marathons and a marathon in amongst the collection.

 

All a direct result of a Couch to 5K course in May 2013

Iain.Faulkner

Iain.Faulkner

Posted
Posted

Managed to get out over the weekend as planned......and absolutely smashed it!!

 

One run on sunday...15.6km!! biggest ever run by about 3.5km!! Average pace of 9.53 per mile which is well on target pace of 10 minute miles for my half marathon in April. Only problem is severe nipple chafing (please excuse the tmi)....ended up bleeding all over my running top and jacket, very painful in the shower afterwards :-( Any advice on how to avoid this?

 

Total weekly km's....32.8km :-)

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  • 2 weeks later...
Iain.Faulkner

Iain.Faulkner

Posted
Posted

So, quick update after the Christmas holidays.

 

No huge runs to report, did manage to get out 4 times over Christmas....1 run of 10km, 3 runs of 5km, so enough to keep me ticking over without feeling like I progressed anywhere.

 

Invested in some Under Armour compression tops as well to deal with my *ahem* "chafing" issues....I cannot recommend these highly enough! They are so comfortable and I've not had a single issue since I wore them :-) Only £12 each as well from Amazon so not as expensive as i'd hoped.

 

Had a great christmas in terms of running gifts as well....new long sleeved running top and some new running gloves :-)

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Tesla

Tesla

Posted
Posted

Only £12 each as well from Amazon so not as expensive as i'd hoped.

 

You hoped to pay more?!

 

Well done with running over xmas, I managed exactly none.

 

Hoping to go out tomorrow on a small run and get back up to speed (i still played football a couple of times over xmas so should have some fitness left)

Also treating myself to a rowing machine for £60, might have a go on that tonight.

jdoyle

jdoyle

Posted
Posted

did a few runs over the Xmas period :

 

trbc.jpg

 

First event of 2016 completed last Sunday : Gingerbread/New Year Resolution 5 mile cross country run in foul weather and energy sapping mud - course was so bad underfoot they shortened it to 4.26miles. Wet, cold and miserable conditions and the first run in a long time where I was tempted to stop and say sod it. Pleased I didn't but it was awful

 

Heading to the Rough n Tumble 10mile on Sunday. The hill is real challenge on this one.

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Iain.Faulkner

Iain.Faulkner

Posted
Posted
Yesterday was the first day of "official" half marathon training....not too bad a start...just 6.2km at a nice leisurely pace. According to my plan though I've got 8km tomorrow and 15km on Sunday though!
jdoyle

jdoyle

Posted
Posted
Yesterday was the first day of "official" half marathon training....not too bad a start...just 6.2km at a nice leisurely pace. According to my plan though I've got 8km tomorrow and 15km on Sunday though!

 

Well done and good luck!

 

What's the "official" plan?

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