2021 Fretboard Running Club

russpm

I did just a hair under 200km for May. I start my marathon training plan soon so will start the speed work again as I’ve purposely done none for a few months as have known this was coming. Eeek!
Hoping to throw in a couple of 10k races over summer and maybe a PB. Will probably do some off road races too and maybe a half as long as it all works with the plan. A 10k race can be subbed in as a tough speed session. 

GavRichList

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

djspecialist

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Nice one!

I've surprised myself a few times with good runs on the morning after a session. Perhaps we've stumbled on a genius training strategy 

BahHumbug

russpm said:

I did just a hair under 200km for May.

Blimey.  Well done indeed.

BahHumbug

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Nice one.  I don’t think I’ll be trying this hot new training strategy any time soon......

GavRichList

djspecialist said:

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Nice one!

I've surprised myself a few times with good runs on the morning after a session. Perhaps we've stumbled on a genius training strategy 

i've developed an addiction to Brewdog Mallow Laser Quest.... and the downside is that it has quite a specific smell to it, which I am convinced I can smell as I sweat it out running 

russpm

djspecialist said:

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Nice one!

I've surprised myself a few times with good runs on the morning after a session. Perhaps we've stumbled on a genius training strategy 

There is definitely something on it. I’ve also achieved PBS after a skinful the night before!! Totally bonkers!

chrisj1602

Usually come here for a bit of motivation but now i’m off searching for Brewdog Mallow Laser Quest

GavRichList

chrisj1602 said:

Usually come here for a bit of motivation but now i’m off searching for Brewdog Mallow Laser Quest

HA! Big Tesco stores or Bredog direct. It's incredible. It's also 6% and comes in big cans, so buyer beware. 

roundthebend

I fell off the wagon in early April and only just got back on last night. 2 miles at 08:30/mile pace in the hot evening sun. It was fine, and I'm determined to get back to my moderate distance (10-12 miles) each week working towards 7:00/mile

26.2

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Good work! That sub-50 10K is practically in the bag...

GavRichList

26.2 said:

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Good work! That sub-50 10K is practically in the bag...

well....lets see. I agree that it *should* allow for enough drift over ten to still come in at 50...but I think it's still a way off. 5 again tomorrow morning, then a ten on Saturday failing disaster. My guess is i'll still be around 52 mins  

GavRichList

GavRichList said:

26.2 said:

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Good work! That sub-50 10K is practically in the bag...

well....lets see. I agree that it *should* allow for enough drift over ten to still come in at 50...but I think it's still a way off. 5 again tomorrow morning, then a ten on Saturday failing disaster. My guess is i'll still be around 52 mins  

51:40! Ha. Still a PB (just) but it was too hot to run any harder. 28.4km for the week including PB’s at both 5 and 10k so feeling in a good place at the minute. Imminent injury feels inevitable. 

Iamnobody

GavRichList said:

GavRichList said:

26.2 said:

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Good work! That sub-50 10K is practically in the bag...

well....lets see. I agree that it *should* allow for enough drift over ten to still come in at 50...but I think it's still a way off. 5 again tomorrow morning, then a ten on Saturday failing disaster. My guess is i'll still be around 52 mins  

51:40! Ha. Still a PB (just) but it was too hot to run any harder. 28.4km for the week including PB’s at both 5 and 10k so feeling in a good place at the minute. Imminent injury feels inevitable. 

Great stuff it’s certainly good for the motivation when the numbers are falling. I know what you mean about injury - I’ve stopped looking for PBs for now at 5 (23:22) & 10 (48:46) as I think I’ve plateaued and I can fell the extra demands on my aging body at those paces.

PBs are coming still as I look for greater distances; my second HM beat my first so is naturally a PB.

I’m staving off injury at the moment with good warm ups and proper stretching after. Also compression shorts (tights when it was colder) and a massage gun. I’m just trying to cover everything as I lost around 6 months last year and over a month already this year due to injury. 

GavRichList

Iamnobody said:

GavRichList said:

GavRichList said:

26.2 said:

GavRichList said:

23:46 5k PB this morning, which is a miracle on a brewdog hangover. 

Good work! That sub-50 10K is practically in the bag...

well....lets see. I agree that it *should* allow for enough drift over ten to still come in at 50...but I think it's still a way off. 5 again tomorrow morning, then a ten on Saturday failing disaster. My guess is i'll still be around 52 mins  

51:40! Ha. Still a PB (just) but it was too hot to run any harder. 28.4km for the week including PB’s at both 5 and 10k so feeling in a good place at the minute. Imminent injury feels inevitable. 

Great stuff it’s certainly good for the motivation when the numbers are falling. I know what you mean about injury - I’ve stopped looking for PBs for now at 5 (23:22) & 10 (48:46) as I think I’ve plateaued and I can fell the extra demands on my aging body at those paces.

PBs are coming still as I look for greater distances; my second HM beat my first so is naturally a PB.

I’m staving off injury at the moment with good warm ups and proper stretching after. Also compression shorts (tights when it was colder) and a massage gun. I’m just trying to cover everything as I lost around 6 months last year and over a month already this year due to injury. 

Ha! I also have every one of those things in my routine too oh the joys of being 40

Bidley

Just did my longest run ever (little over 14km) and it was probably my worst.

Far too hot, never hit a good pace to begin with, then after I hit my usual wall at about 5km I never got a second wind and just laboured harder and harder. Legs got heavier and heavier, started getting twinges in both knees. Not going to post any times because it was frankly embarrassing.

I felt like I was making steady progress until temperatures got above 20degrees. Now I feel like I'm going backwards. Keto pizza tonight I think to drown my despair.

monquixote

Bidley said:

Just did my longest run ever (little over 14km) and it was probably my worst.

Far too hot, never hit a good pace to begin with, then after I hit my usual wall at about 5km I never got a second wind and just laboured harder and harder. Legs got heavier and heavier, started getting twinges in both knees. Not going to post any times because it was frankly embarrassing.

I felt like I was making steady progress until temperatures got above 20degrees. Now I feel like I'm going backwards. Keto pizza tonight I think to drown my despair.

Focus on the good that it was your longest run ever

I can't run over 20 degrees.

My last 10k in 25 degree heat I stopped twice to pour water over my head.

djspecialist

Bidley said:

Just did my longest run ever (little over 14km) and it was probably my worst.

Far too hot, never hit a good pace to begin with, then after I hit my usual wall at about 5km I never got a second wind and just laboured harder and harder. Legs got heavier and heavier, started getting twinges in both knees. Not going to post any times because it was frankly embarrassing.

I felt like I was making steady progress until temperatures got above 20degrees. Now I feel like I'm going backwards. Keto pizza tonight I think to drown my despair.

Well done for such a long run in this heat. And even though it might not have felt good, at least you now _know_ you're capable of that distance. Let that knowledge sit in your subconscious, and it will come back to give you reassurance in future.

Regarding the wall at 5km, do you take on any calories during a run? I find that helps on longer runs and usually have a sachet of SIS gel around every 30 mins.

Bidley

monquixote said:

Focus on the good that it was your longest run ever

I can't run over 20 degrees.

My last 10k in 25 degree heat I stopped twice to pour water over my head.

You're right, it felt pretty good to cover that amount of distance despite feeling a bit cheaty in that I didn't do it at any kind of pace.

djspecialist said:

Well done for such a long run in this heat. And even though it might not have felt good, at least you now _know_ you're capable of that distance. Let that knowledge sit in your subconscious, and it will come back to give you reassurance in future.

Regarding the wall at 5km, do you take on any calories during a run? I find that helps on longer runs and usually have a sachet of SIS gel around every 30 mins.

Thanks mate, I guess it's one under my belt toward the greater good!

Nope, no calories or anything like that during a run - only been running since Christmas time so I haven't really nailed down the finer points (or run in any kind of heat) just yet. Looks like I have some reading to do!

26.2

monquixote said:

Bidley said:

Just did my longest run ever (little over 14km) and it was probably my worst.

Far too hot, never hit a good pace to begin with, then after I hit my usual wall at about 5km I never got a second wind and just laboured harder and harder. Legs got heavier and heavier, started getting twinges in both knees. Not going to post any times because it was frankly embarrassing.

I felt like I was making steady progress until temperatures got above 20degrees. Now I feel like I'm going backwards. Keto pizza tonight I think to drown my despair.

Focus on the good that it was your longest run ever

I can't run over 20 degrees.

My last 10k in 25 degree heat I stopped twice to pour water over my head.

Yeah the heat isn’t great. I did a marathon in 2019 where it was low 20s on the start line and had got up to 27-28 degrees from halfway. Your energy just goes.