2021 Fretboard Running Club

chrisj1602

I’ve had a hit and miss month. Short of my overall target but did my longest run of 12.5km.

russpm

BahHumbug said:

Monthly summary for May.....
I ran 107k in May, the first time I’ve exceeded 100k in a month.  I got to 95k with several days left so gave myself the luxury of a few extra rest days

12 runs in total, between 7 and 12k.  I’m finding that my Achilles starts to twinge at greater distances, so trying to be careful.

The general highlight is that my aerobic fitness has noticeably improved over the last few months. I can tell that I’m breathing less deeply, to achieve my usual pace and distances.  And my HRM data is showing lower heart rates both while running and at rest.  Yes I know they aren’t completely accurate, but the difference is quite marked.

Throw in some heel drops and it will stave off Achilles injuries which believe me you do not want. Just start with 2 sets of 10 on each leg 3 times a week or after running. Then increase gradually and you can build up to using a small weight. It makes a huge difference mate. It could also be that your calfs are tight so get on the foam roller. 

I’ve had Achilles tendinitis and was out for months and it’s fkn painful.

russpm

BahHumbug said:

Monthly summary for May.....
I ran 107k in May, the first time I’ve exceeded 100k in a month.  I got to 95k with several days left so gave myself the luxury of a few extra rest days

12 runs in total, between 7 and 12k.  I’m finding that my Achilles starts to twinge at greater distances, so trying to be careful.

The general highlight is that my aerobic fitness has noticeably improved over the last few months. I can tell that I’m breathing less deeply, to achieve my usual pace and distances.  And my HRM data is showing lower heart rates both while running and at rest.  Yes I know they aren’t completely accurate, but the difference is quite marked.

And well done , great running and progress mate. 

BahHumbug

Well done @GavRichList.  My 10k pb is 54:39, last October.  Unfortunately it heralded the start of injuries and niggles, so I’m being careful and trying to do that ‘listening to your body’ shite.  Ho hum.

russpm

GavRichList said:

Did 10.2k in 51:59 yesterday, so that was a PB ten for me. Pleasing. 

Well done mate, great effort. 

BahHumbug

russpm said:

BahHumbug said:

Monthly summary for May.....
I ran 107k in May, the first time I’ve exceeded 100k in a month.  I got to 95k with several days left so gave myself the luxury of a few extra rest days

12 runs in total, between 7 and 12k.  I’m finding that my Achilles starts to twinge at greater distances, so trying to be careful.

The general highlight is that my aerobic fitness has noticeably improved over the last few months. I can tell that I’m breathing less deeply, to achieve my usual pace and distances.  And my HRM data is showing lower heart rates both while running and at rest.  Yes I know they aren’t completely accurate, but the difference is quite marked.

Throw in some heel drops and it will stave off Achilles injuries which believe me you do not want. Just start with 2 sets of 10 on each leg 3 times a week or after running. Then increase gradually and you can build up to using a small weight. It makes a huge difference mate. It could also be that your calfs are tight so get on the foam roller. 

I’ve had Achilles tendinitis and was out for months and it’s fkn painful.

Thanks for the advice.  It had me off running for a couple of weeks in March, then I built up gradually.  It doesn’t bother me much, but it’s stiff when I get out of bed in the morning (I’m talking about my Achilles here, stop sniggering at the back).  And like i say, after about 12k at 6min/k it’s starting to let me know it’s there.
so yeah I’ll take that advice and start doing some heel drops.  Cheers.

monquixote

148km for May which is my most distance in a month.

Still quite slow and Achilles hurts because I'm still a fatty but hopefully I can shed a few pounds over summer. 

BahHumbug

monquixote said:

148km for May which is my most distance in a month.

Still quite slow and Achilles hurts because I'm still a fatty but hopefully I can shed a few pounds over summer. 

Wow.  Well done you.

GavRichList

BahHumbug said:

Well done @GavRichList.  My 10k pb is 54:39, last October.  Unfortunately it heralded the start of injuries and niggles, so I’m being careful and trying to do that ‘listening to your body’ shite.  Ho hum.

Thanks. The splits were the weirdest thing; my last km was 4:34, which I’d struggle for in a 5. This particular run I was really up and down; 4:34 - 5:29. Daft. 

Iamnobody

Well done everyone. 

61.33 miles for May across 9 runs.
PB’d my HM 

BahHumbug

GavRichList said:

BahHumbug said:

Well done @GavRichList.  My 10k pb is 54:39, last October.  Unfortunately it heralded the start of injuries and niggles, so I’m being careful and trying to do that ‘listening to your body’ shite.  Ho hum.

Thanks. The splits were the weirdest thing; my last km was 4:34, which I’d struggle for in a 5. This particular run I was really up and down; 4:34 - 5:29. Daft. 

How are you timing?  I’ve had some bonkers results using iPhone gps with strava.  It was drove me to get a running watch.

BahHumbug

Iamnobody said:

Well done everyone. 

61.33 miles for May across 9 runs.
PB’d my HM 

Well done you!

GavRichList

BahHumbug said:

GavRichList said:

BahHumbug said:

Well done @GavRichList.  My 10k pb is 54:39, last October.  Unfortunately it heralded the start of injuries and niggles, so I’m being careful and trying to do that ‘listening to your body’ shite.  Ho hum.

Thanks. The splits were the weirdest thing; my last km was 4:34, which I’d struggle for in a 5. This particular run I was really up and down; 4:34 - 5:29. Daft. 

How are you timing?  I’ve had some bonkers results using iPhone gps with strava.  It was drove me to get a running watch.

Garmin forerunner 245 music. I’m confident in the numbers - I just ran like a weirdo this weekend

djspecialist

May summary:

Total distance: 163km

Total runs: 13

I also went on a walking weekend (57km), so in terms of distance on foot this month has been by far my longest!

26.2

Great work everyone. I did 192K in 16 runs, including 4 half marathons.  A bit less than last month, but I had to take a few extra days off with various niggles. 

This month - I need a 19-20 miler in the next week, then it’s tapering before a marathon on June 20.

26.2

GavRichList said:

BahHumbug said:

Well done @GavRichList.  My 10k pb is 54:39, last October.  Unfortunately it heralded the start of injuries and niggles, so I’m being careful and trying to do that ‘listening to your body’ shite.  Ho hum.

Thanks. The splits were the weirdest thing; my last km was 4:34, which I’d struggle for in a 5. This particular run I was really up and down; 4:34 - 5:29. Daft. 

26.2

26.2 said:

GavRichList said:

BahHumbug said:

Well done @GavRichList.  My 10k pb is 54:39, last October.  Unfortunately it heralded the start of injuries and niggles, so I’m being careful and trying to do that ‘listening to your body’ shite.  Ho hum.

Thanks. The splits were the weirdest thing; my last km was 4:34, which I’d struggle for in a 5. This particular run I was really up and down; 4:34 - 5:29. Daft. 

Did you consciously speed up a lot for that last km? And how much faster was it than the penultimate km? 

Unless it was a steep downhill it’s not really possible to gain more than about 20 secs without consciously speeding up IMO. 

You could get that kind of spread of splits on a hilly course though. 

Anyway great work - sounds like there’s more improvement to come too! 

GavRichList

@26.2 yeah, I did put a bit extra in certainly.... I guess my surprise was more that I had that in the tank on the tenth, when my fifth was so lethargic. At the moment I tend to run a 5k somewhere between 4:40-4:50ish per km, and my 10 is around the 5:10-5:20 mark for comfortable pacing. I'd like to be able to get a 10 down to sub 50 mins, so there's considerable work to be done still. 

26.2

GavRichList said:

@26.2 yeah, I did put a bit extra in certainly.... I guess my surprise was more that I had that in the tank on the tenth, when my fifth was so lethargic. At the moment I tend to run a 5k somewhere between 4:40-4:50ish per km, and my 10 is around the 5:10-5:20 mark for comfortable pacing. I'd like to be able to get a 10 down to sub 50 mins, so there's considerable work to be done still. 

That’s good! You’ll get down to sub-50 no problem if that’s your 5K pace. 

The sluggish fifth you mention is pretty common - it could be the third, fourth or fifth, but I think a lot of people have a dip around there. If you look at your heart rate data it might show a peak there as you’re working harder to keep the pace up. Then it will settle back as you get a second wind. 

I did a 10K PB in May which was a surprise - I knocked 10 secs off my best to get 48:09. I thought sub-48 was probably beyond my 59-year old legs. But I reckon I can get 47:45 as I didn’t really hammer the last couple of km as hard as I could have. 

FastEddie

A small drop to the ocean.
4 miles with a 35lb bergan in the beautiful Savernake forest.

Nothing too much as I had a sub-arachnoid haemorrhage last May. 
Normally I just do a 2 1/2 mile loop in the forest but I treated myself. Also was listening to Back in Black which helped.