Anyone else had a go at parkrun?

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Post by Corporalhumblebucket on Sun 06 Sep 2015, 11:22 pm

First topic message reminder :

Was wondering whether anyone else on V2 has had a go at "Parkrun". It's a 5k run every Saturday morning at 0900 in parks or other similar venues. It's free and is organised by volunteers. There's loads of venues all over England and in several other countries as well.  It's not really a race, other than you against yourself, you can see all your timings on line, including how fast you are for your age group, and (if applicable Wink ) how much you've improved week on week. Many venues have several hundred people of all ages taking part.  I'm *ahem* well into middle age, and was completely unathletic. But my daughter got me started and now I take part nearly every week.

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Post by Scottrf on Mon 19 Jun 2017, 11:30 am

Feedback FWIW. Not an expert but done a lot of reading.

Your sessions are intense. Sounds like you're basically racing 3 times a week. 80% of your mileage is supposed to be easy.

I would say your 5k race pace would be better as an interval session (something like 12x400m, 6x800m, 5x1k). Then you can practice running at a faster pace than your current pace but without taking as much out of you. Or as 10k training double these at a bit quicker than your 10k pace.

10k at race pace is crazy. Will take too much out of you.

Honestly, I think you would benefit a lot by adding a lot of slow mileage and dialing back some of your current training runs.

Paces: ~3 min for 800m repeats (as much rest as you need) or 3.15 with jog rest, 5.30/km for slow runs (or as easy as needed). Pace for longer run seems fine but excessive to hold it for 10k.

At the moment I'm doing easy 5~7k, tempo run, easy 7-9k (which I need to increase), then a track interval/fartlek/hill run. An extra easy run in a 5 run week (doing 2 on one off atm).

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Post by lfc91 on Mon 19 Jun 2017, 11:42 am

Really interested in 12 x 400m interval training. Speaking to the guys from the running clubs they would do alot of that type of thing. Would be more inclined to join a running club in the next few weeks if im honest. Get all the benefits of the varied training with none of the hassle of having to measure it all out myself!

Do you do any other training (gym etc). That would be another issue I have. Like to get in 3 weights sessions a week. Making the time for both can occasionally present problems (The main one being the missus shouting at me for spending more time working out than with her!).

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Post by Scottrf on Mon 19 Jun 2017, 11:47 am

lfc91 wrote:Really interested in 12 x 400m interval training. Speaking to the guys from the running clubs they would do alot of that type of thing. Would be more inclined to join a running club in the next few weeks if im honest. Get all the benefits of the varied training with none of the hassle of having to measure it all out myself!

Do you do any other training (gym etc). That would be another issue I have. Like to get in 3 weights sessions a week. Making the time for both can occasionally present problems (The main one being the missus shouting at me for spending more time working out than with her!).
Not weights but resistance bands (clams, side raises etc) and squats. Couple of times a week. Swim/cycle/climb occasionally.

I will probably join a club soon if I can run consistently without injury. Spoke to a woman at the track the other week and she said to go down.

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Post by lfc91 on Mon 19 Jun 2017, 11:58 am

That's the same with me. Will occasionally have to skip runs with knee issues or hip issues. The upside of training alone is complete flexibility with your schedule!

No doubting the benefits of club training though. Everyone I know who has joined has seen a pretty big improvement across the board.

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Post by Scottrf on Tue 20 Jun 2017, 8:32 pm

Tried my best mile tonight, only 8 seconds quicker then the quickest mile in my 5k! 6.27. GPS based.

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Post by lfc91 on Wed 21 Jun 2017, 12:38 pm

What made you go for the mile time trial? 8 Seconds doesn't sound like a lot but from experience any time I do time trials I don't get the uplift in times I expected before hand. For example, would regularly run a couple of Kilometers within my parkrun that are 3.55. But when I went for my fastest Kilometer I ran a 3.41 but almost collapsed after..

Either way getting sessions in that focus on speed over distance will always be a benefit to your 5K times.

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Post by Scottrf on Wed 21 Jun 2017, 12:47 pm

lfc91 wrote:What made you go for the mile time trial? 8 Seconds doesn't sound like a lot but from experience any time I do time trials I don't get the uplift in times I expected before hand. For example, would regularly run a couple of Kilometers within my parkrun that are 3.55. But when I went for my fastest Kilometer I ran a 3.41 but almost collapsed after..

Either way getting sessions in that focus on speed over distance will always be a benefit to your 5K times.
Strava are doing a mile competition so just thought I'd give it a go.

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Post by lfc91 on Wed 21 Jun 2017, 12:55 pm

Scottrf wrote:
lfc91 wrote:What made you go for the mile time trial? 8 Seconds doesn't sound like a lot but from experience any time I do time trials I don't get the uplift in times I expected before hand. For example, would regularly run a couple of Kilometers within my parkrun that are 3.55. But when I went for my fastest Kilometer I ran a 3.41 but almost collapsed after..

Either way getting sessions in that focus on speed over distance will always be a benefit to your 5K times.
Strava are doing a mile competition so just thought I'd give it a go.

Not a bad idea. Fastest mile I have done was mile 1 of a 5K PB. 6.15/6.20 if memory serves. Was in better shape then though.

Could maybe do a 6.10 one off mile on a good day.

Might try this week.

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Post by Scottrf on Wed 28 Jun 2017, 9:14 pm

48 min 10k training run with even splits today. First time at that distance for a while. Felt comfortable for most of it.

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Post by lfc91 on Thu 29 Jun 2017, 7:14 am

That is very good for a training run. Both the time and the fact it was even splits. Would expect you to comfortably shave a couple of minutes of that in a competitive race.

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Post by Corporalhumblebucket on Sat 01 Jul 2017, 10:44 pm

Hi guys - not been on here a while.  When our parkrun was cancelled the other week some of us went to the home of parkrun (Bushy Park).  Quite an experience, with about 1200 runners.  The start line is very wide - fuelled by adrenaline surge of running alongside 1000 plus parkrunners I got my second fastest parkrun time, of 23:22.

Also took part in a 5k race for life on Isle of Mull while on hols. Smashed my 5k PB with time of 21 mins something - but I'm not counting it as I'm sure course was way shorter than 5k.  Garmin said 2.7 miles and it felt like that.  I was pleased with my run - but it was quite a hilly course and partly off road. No way was I faster than on say, pancake flat parkrun at Bushy Park.

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Post by Scottrf on Sun 02 Jul 2017, 9:44 am

Hi corporal, good to hear you're running well. Try mapmyrun of the route. GPS is not accurate and I'd be inclined to believe the course measurement over it. Just have a look at the GPS map and it probably has you cutting corners.

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Post by Corporalhumblebucket on Sun 02 Jul 2017, 11:18 pm

Yes - I know GPS can be fairly rough and ready - and there were some very tight zig zag bits on the steep downhill section which might well not have been fully picked up by garmin. But no way would I smash my 5k PB - achieved on pancake flat course and good surface - by well over a minute on quite a hilly course with a gravely surface in places. Also it was not a run with an accredited distance measuring - I suppose it was the rural equivalent of running round the block. Very much an informal local event in which I found I was pretty much the only runner doing any pre run warm ups - now that was a strange feeling - am I taking this running lark too seriously?

Anyway, it was an enjoyable run - and a bit of a bonus to find there was an organised run in such a sparsely populated part of the country.

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Post by Scottrf on Tue 04 Jul 2017, 6:33 pm

Anyone else had a go at parkrun? - Page 14 MueWWPG

Consistent pacing tonight!

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Post by Hero on Tue 04 Jul 2017, 7:31 pm

Not Parkrun so to speak but myself and my family did a 5k Bubble Rush event at the weekend with over a thousand participants, my eldest son who's eleven came first.

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Post by Scottrf on Tue 04 Jul 2017, 10:10 pm

Hero wrote:Not Parkrun so to speak but myself and my family did a 5k Bubble Rush event at the weekend with over a thousand participants, my eldest son who's eleven came first.
First age group or first?!

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Post by Scottrf on Wed 02 Aug 2017, 10:24 am

100km for July. Annoying knee injuries stopped it being more but still an increase over June.

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Post by lfc91 on Wed 02 Aug 2017, 11:10 am

You averaging about 25km a week? Or doing some heavy weeks/some light weeks? Either way, good running. Think I would be in the 50-60 range myself.

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Post by Scottrf on Wed 02 Aug 2017, 11:12 am

lfc91 wrote:You averaging about 25km a week? Or doing some heavy weeks/some light weeks? Either way, good running. Think I would be in the 50-60 range myself.
20-30 basically. More towards the higher end because I missed a week after banging my knee.

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Post by lfc91 on Wed 02 Aug 2017, 11:13 am

Any parkruns or 10Ks done lately? PBs would surely be ready to be revised with those sort of training miles!

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Post by Scottrf on Wed 02 Aug 2017, 11:21 am

lfc91 wrote:Any parkruns or 10Ks done lately? PBs would surely be ready to be revised with those sort of training miles!
No. My training sessions have been below what I want to be honest so holding off any races for now. Have you?

I thought I'd manage 3 x 1 mile at 6.30 the other day. Ran a 6.18 (admittedly best mile of the year) and couldn't complete the second rep.

Feel great in general though. Given up bad food, lost best part of a stone and a half since April so probably below 15% bodyfat.

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Post by lfc91 on Wed 02 Aug 2017, 11:27 am

No haven't been to parkrun in a few months. Pure Saturday morning laziness, not wanting to get up at 8.30 on a saturday!

I had a similar intention yesterday (albeit with 3 x 7 minute mile). Managed 3 at around 7.10 pace. Not great but reflective of the sort of shape im in. Could do with sorting out the diet myself. Carrying a lot of extra baggage ATM!

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Post by Scottrf on Mon 14 Aug 2017, 1:14 pm

Managed 41km last week, with a rest Sunday. All going well I'll repeat that then push to ~50k.

First good session in a while last week, 6k under 27 with quite a bit of uphill.

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Post by lfc91 on Sun 20 Aug 2017, 2:29 pm

44.42 at the 10k today, new PB. First 5k was 21.40 so was a struggle the 2nd half of the race! Well pleased.

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Post by Scottrf on Sun 20 Aug 2017, 3:16 pm

Good run! Very quick first 5k.

I did a 10K as a progression run the other day in 46.32 with the second half at 22.18 so think I'm in similar shape.

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Post by lfc91 on Sun 20 Aug 2017, 3:49 pm

Was aiming for around 22 mins so bit quick. Nice course too. Only 1 hill (x2) to navigate.

Any races on the horizon for You?

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Post by Scottrf on Sun 20 Aug 2017, 4:08 pm

Will probably do a park run or 10k in September. But focus is more on mileage and haven't done much speedwork.

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Post by lfc91 on Sun 20 Aug 2017, 4:16 pm

Will be aiming to get down to parkrun this Saturday. Full of confidence after the run today. Would love to finish the year with a sub 20/sub 44 PB.

Let me know how the next race goes. Like you say, we seem to be in similar shape over 5/10.

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Post by Scottrf on Tue 22 Aug 2017, 8:45 am

lfc91 wrote:Will be aiming to get down to parkrun this Saturday. Full of confidence after the run today. Would love to finish the year with a sub 20/sub 44 PB.

Let me know how the next race goes. Like you say, we seem to be in similar shape over 5/10.

Shooting for 9th September, so going to do some 400s this week. Bit of speedwork with the increase in mileage (41, 50k last two weeks), I'm hoping is enough for a sub 20.

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Post by lfc91 on Sat 26 Aug 2017, 4:43 pm

20.41 today. Fastest time since 2014 but still disappointed. Felt like I could have went 20.30 or below of I had just pushed a bit harder.

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Post by Scottrf on Tue 29 Aug 2017, 10:41 am

Good time. Had a bad knee last few days but did manage 12x400m in 90 seconds last week with an 82 second finish. 90 seconds rest inbetween.

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Post by lfc91 on Mon 04 Sep 2017, 8:05 am

43.38 10K on sunday. Relatively flat course, big turn out (1400), Kilometer markers, decent conditions. Was a good day for PB's.

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Post by Corporalhumblebucket on Fri 15 Sep 2017, 7:27 pm

100th parkrun last week.

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Post by Scottrf on Sat 16 Sep 2017, 11:05 am

Good time off!

Wow 100! What sort of times are you running?

Ran everyday this week. Having today off, with a long run sunday should go over 55k.

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Post by Corporalhumblebucket on Sat 16 Sep 2017, 10:29 pm

Scottrf wrote: Wow 100! What sort of times are you running?

I'm generally running 24 - 26 mins at our local course. But first km can be quite crowded so, mostly, I'm not aiming for PBs on this course, but more using the event for recovery runs, progression runs, tempo runs etc. Did, however, manage a 23:22 at the flat Bushy Park parkrun during the summer. Main focus at the moment is an upcoming HM at beginning of Oct.

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Post by lfc91 on Mon 18 Sep 2017, 9:05 am

What is the Bushy Parkrun like Corporal? I read it regularly gets 1000+ people? Can't imagine doing that every week! Like a bit of space..

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Post by Corporalhumblebucket on Mon 18 Sep 2017, 9:54 am

lfc91 wrote:What is the Bushy Parkrun like Corporal? I read it regularly gets 1000+ people? Can't imagine doing that every week! Like a bit of space..

I cannot fault the operation in any way. It's got a very, very wide starting line and a fair length stretch before it narrows. So, although there were c1200 the week I went I was not held up at the start. Flat course, wide open spaces - ideally suited to handling those numbers. And the finish was also very well handled too. A dual funnel system I had not seen before - they switch periodically between two funnels as the finishers come in - thereby avoiding unmanageable queues. Obviously, being the original parkrun they've had plenty of time to evolve a good system - but even so I was very impressed. Rather classy cafe afterwards as well. OK maybe not the cheapest, in a trendy park in trendy SW London, but it certainly helped to make it a bit of an event.

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Post by lfc91 on Mon 18 Sep 2017, 10:15 am

Would love to give it a go. Just for the shear size and the fact it is, as you say, the original parkrun. Also I have never been to London, be as good a reason as any to take a trip over (could tell the girlfriend its a present of some sort to get her on board..).

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Post by Scottrf on Mon 18 Sep 2017, 10:22 am

lfc91 wrote:Would love to give it a go. Just for the shear size and the fact it is, as you say, the original parkrun. Also I have never been to London, be as good a reason as any to take a trip over (could tell the girlfriend its a present of some sort to get her on board..).
WHAT

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Post by lfc91 on Mon 18 Sep 2017, 11:52 am

Very strange I know! Based on my previous trips to the mainland (Liverpool and Manchester countless times, living in Newcastle for a year, Glasgow and Edinburgh several times), I have come to the conclusion I just don't like the South!(That or the thought of paying over £6 quid for a pint fills me with a serious amount of disgust...)

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Post by Scottrf on Mon 18 Sep 2017, 12:17 pm

lfc91 wrote:Very strange I know! Based on my previous trips to the mainland (Liverpool and Manchester countless times, living in Newcastle for a year, Glasgow and Edinburgh several times), I have come to the conclusion I just don't like the South!(That or the thought of paying over £6 quid for a pint fills me with a serious amount of disgust...)
Having just been to Tel Aviv and going to Iceland in December it could be worse! Also a fiver is more normal than £6.

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Post by lfc91 on Mon 18 Sep 2017, 12:25 pm

Was looking into a trip to Iceland but every part of the trip seemed overly expensive!(Flights, hotel, beer, the lot really). Would you recommend it regardless?

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Post by Scottrf on Mon 18 Sep 2017, 12:36 pm

lfc91 wrote:Was looking into a trip to Iceland but every part of the trip seemed overly expensive!(Flights, hotel, beer, the lot really). Would you recommend it regardless?

I've never been. Flights aren't expensive though, you can get returns for £50, especially in winter.

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Post by Corporalhumblebucket on Mon 18 Sep 2017, 3:52 pm

lfc91 wrote:Would love to give it a go. Just for the shear size and the fact it is, as you say, the original parkrun. Also I have never been to London, be as good a reason as any to take a trip over (could tell the girlfriend its a present of some sort to get her on board..).

Lol! Can't be all that many adults these days in UK who've never been to London. (Tho, despite being a Londoner by upbringing, I could well understand people not wanting to go there very often....)

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Post by Scottrf on Thu 28 Sep 2017, 10:18 pm

Ran a 21.15 5k tempo today, on the back of 10k yesterday. Encouraging after some bad workouts.

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Post by lfc91 on Thu 12 Oct 2017, 10:06 am

Only got back on the road yesterday after 4 weeks out after a knee injury picked up from cycling. 3 miles at 7.45-8 minute pace. Slow, but felt great to be out running again!

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Post by Corporalhumblebucket on Wed 01 Nov 2017, 11:31 pm

Got a 10k PB by 53 seconds the other day (48:00) at a seafront promenade race. Course dead flat, ideal temperature and breezy rather than windy - so conditions were almost perfect.

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Post by lfc91 on Thu 02 Nov 2017, 8:28 am

Great running Corporal! Did you know a PB was on the cards before hand? Training going well etc?


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Post by Corporalhumblebucket on Thu 02 Nov 2017, 10:00 am

lfc91 wrote:Great running Corporal! Did you know a PB was on the cards before hand? Training going well etc?


Thanks, lfc. Training going well - or at least it's regular at the moment. I knew it would be a fastish course if not too windy and was hoping it would at least be one of my faster 10ks. I probably benefitted from running much of the race alongside several very steady runners who ended up in mid 47s. I kept up with them most of the way and then didn't drop too far off them in the last mile. First time in a while I did the strategy of "lingering death" - first mile fast and then try and hang on! Each mile turned out slower than the one before - but only by a few seconds. I reckon that simple strategy can work for me up to 10k but not beyond, also not on a hilly course, also not on a hot or very windy day.

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Post by lfc91 on Thu 02 Nov 2017, 11:47 am

I am also a big fan of the Lingering death (like the name) approach. Particularly for 5K. Although my recent 10K PB was a very evenly run race vs my previous PB which was the opposite.

When is the next race?

lfc91

Posts : 1458
Join date : 2011-06-01
Age : 28

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Anyone else had a go at parkrun? - Page 14 Empty Re: Anyone else had a go at parkrun?

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