Keep Fit Club - ALL exercise types!

[charlesr]

Nice!

[Terry Tibbs]

I've just registered with parkrun. Was thinking of using it for LT training. Didn't go this morning though as I've been out 5 days straight and needed a day off. Got my barcode ready for next weekend. :-)

[charlesr]

I'm considering doing a 12 week aerobic base starting end of July, but it's going to be inconceivably boring

[Taka]

Planning on doing another marathon, Charles?

[charlesr]

Yeah. Going for sub 3. Expecting the aerobic base to really help. No more than 140bpm ever for the next 16 weeks (already started).

[Terry Tibbs]

That sounds tough! (to go that slow). War and Peace audiobook should see you through. ;-)

Serously though, what does your plan look like, and how many weekly miles are we talking?

[charlesr]

Same as usual, but just daftly slow and no intervals
Guessing it will look something like
W1
10k
15k (Hills if possible)
10k
22k
(57k)

W2
10k
15k (Hills if possible)
10k
32k
(67k)

I'll also do MTB rides / exercise bike at similarly low intensity on other days.
Time to break out the Sansa Clip+ otherwise this is going to get very boring. Maybe not war and peace

Anyone else want to virtually join me on this quest?

The problem is that 10k now takes an hour (instead of 40 mins).

[Terry Tibbs]

I would join in, but the main reason I only just got around to doing my first half is lack of training time. Weekdays, it's whatever I can fit into an hour's lunch. Then at weekends I can get away with a LT run on Sat and a LSR on Sun (as long as it's out of the way quite early).

I have recently started doing all my easy miles as genuinely easy, i.e. 130-145 bpm, and I find it really challenging not to speed up! Working on that principle of building slow twitch fibres, to make o2 conversion more efficient at higher intensity. It does seem to be working, in as much as my faster runs don't feel like they're requiring as much effort. So many other factors to take into account though.

[charlesr]

I'll be up at the crack of dawn tomorrow. 5:30 and out of the door. Well, that's the theory...

[Terry Tibbs]

5:30...yeh I'll be awake then too, if my youngest has anything to do with it. :-P

[Mr M0by]

Smashed out a new 5k Parkrun PB of 19:08 this morning! Purposely singled out Wolverhampton as the closest, flattest and fastest course to me and probably ran the first 1k a little too hard (10 secs ahead of target pace).

Bitter-sweet because I later found out I'd won the Parkrunner of the month award back at my home event! D'oh!

Congratulations on both accounts. Awesome! Do they still give a free pair of shoes from Sweatshop for RotM? Also did you give much further thought to joining a club (even casually)? Since I started with Colchester Harriers at the start of April my 5K PB has come down from 18:38 (Col Parkrun) to 17:18 (Maldon 5k Summer Series), though my Col Parkrun best is now 17:44. I reckon you'd see similar gains although tbf following your Garmin profile you do seem to have put more speed sessions into your routine of late anyway.

Ono, how are you getting on with your Couch to 5K? My other half is nearing the end of hers now, having completed a 28 minute non-stop run today, covering just over 2.5m. Hopefully once she's completed it, she will at least continue to go for a light half hour run with me once a week. I doubt she'll continue to go out on her own though as she's not been enjoying it - except when either our eldest or myself have been there as a distraction of sorts. Still all credit to her, she's stuck at it.

I've been entered in a 2k Steeplechase race on Sunday, the problem is I'm 5'7" with a 30" inside leg and have never ran the event before, so I'm expecting to clatter in to the first one and retire. permanently. I should at least get a run out with them on Thursday night first. How deep is the water jump because I can't swim!

[Taka]

Congratulations on both accounts. Awesome! Do they still give a free pair of shoes from Sweatshop for RotM? Also did you give much further thought to joining a club (even casually)? Since I started with Colchester Harriers at the start of April my 5K PB has come down from 18:38 (Col Parkrun) to 17:18 (Maldon 5k Summer Series), though my Col Parkrun best is now 17:44. I reckon you'd see similar gains although tbf following your Garmin profile you do seem to have put more speed sessions into your routine of late anyway.

Cheers M0by! Yep, I still get a pair of shoes as part of the award which I'm planning to put towards a pair of Adidas Adios Boost 2s once Sweatshop get them in. I'm not back at my home event until the week after next which also coincides with my 100th run, which I'm totally stoked for.

A buddy of mine and I have decided that we'll join Birmingham Running and Triathlon Club (BRAT) at the end of the autumn race season, to hopefully keep us ticking over winter. The additional speedwork I've been adding has definitely made me stronger; something I really missed out on during my marathon schedule with Parkrun as the fastest session of the week.

I've been entered in a 2k Steeplechase race on Sunday, the problem is I'm 5'7" with a 30" inside leg and have never ran the event before, so I'm expecting to clatter in to the first one and retire. permanently. I should at least get a run out with them on Thursday night first. How deep is the water jump because I can't swim!

Never done steeplechase before either, but sounds like it could be fun for the novelty. Just don't injure yourself in the process!

[Mr Ono]

Ono, how are you getting on with your Couch to 5K?

I am in week 5 but the hot weather has just put me back so I am repeating week 4. It says I should be able to run a few 5 min non-stops which I can but I just felt I needed more time for my muscle memory to build.

I can do 10mins non-stop now which is approx 2km but then I am absolutely tapped out and need a really long walking recovery time before next running phase. That is what I am trying to get sorted.

Enjoying it though as I get a chance to be alone and listen to some music for an hour on the road.

[Kit]

Need to get rid of this spare tyre. I have the most ****ed up body makeup. I genuinely look like I need to put weight on now (my upper body and arms are lean and I've defo put muscle on) but I still have like a loose spare tyre round my waist. I'm actually thinking of just hammering the crunches now and continue the work on the pull up bars.

Is annoying to be this near to getting back to normal after a few years and still not being quite there.

[charlesr]

The hot weather is a bit of a bitch. Yesterday at 135bpm in 20?C, I was doing 5:55min/km. Today in 13? 5:35min/km.