Clag


Latest posts by Clag

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Sub 20, 5k in 2015

Posted: 14/12/2014 at 07:34

Hi Mark,

This is my ultimate 5k goal. I'm female, 41, and started running in 2007. Since following the P & D marathon plan in 2013, ive seen my times improve across the board and have had a good year again this year with things coming together. 

I took my 5k time down to 20:27 in September (having previously set a PB of 20:54 in November last year and only scraping a second of it during the earlier part of the year. I put this down to sheer determination - it was my birthday and my 50th Parkrun and I wanted a PB and was having it!

This year I've set PBs across the board with a goal of going sub 45 for 10k (don't run many but managed 43:46) in March, 1:35:58 for a half marathon in November, and 1:11:37 for 10 miles last week. 

My training is not focused enough on short distance to achieve the goal! I've got a Pfitzinger book - Serious Road Racing? (I think) which has 5 k plans and I may give that a go at some point next year. Initially though, I've got a half marathon, 10 mile and possibly 10k before April that I'd like to do so it will have to wait a bit. 

Until then, I'll hopefully get some reps in with my club (one week long, one week short) as I've not consistently done these in ages! I also run 7 miles, parkrun and a long run up to 15 miles depending on what race is next, so usually 4 runs a week.

The other thing I do which one of my training buddies reckons is attributable for the PBs this year is Pilates. I'm in an advanced class with my local physio practice and as a result have greatly increased my core strength.

I'll be interested in hearing how you get inm and hopefully will pick up some good training tips along the way!

Shades Marathon Training

Posted: 13/12/2014 at 17:00

 Still very icy here. Park pakrun cancelled, so went to the beach. checked that the volunteer roster was full & left as too many icy bits for my liking. Lots of hardy souls ran anyway, so I think no more directing for me until spring as I'd have cancelled it! Walked to town later and had to walk on the road as the pave ends are horrible! Hopefully get out tomorrow. 

Shades Marathon Training

Posted: 12/12/2014 at 18:50

Big G, glad you enjoyed the show. I thought they did amazingly well and loved the set etc.

No running for me since Tuesday. Been out a couple of evenings and the planned reps last night didn't happen as the pavements were like bottles! I've got a feeling tomorrow morning may be the same as we've had rain this afternoon and the temperature's due to plummet again tonight. Very frustrating! Depending on how it is, I may do the parkrun which is at the park (rather than the beach which is the faster course). In town tonight with my sis buying a TV for my dad's birthday - 70 next Saturday. 

Shades Marathon Training

Posted: 10/12/2014 at 20:47
Big G - we saw the Curious Incident when we were in London. Loved it! So much so that we've bought tickets for it coming here in September 2015!

Shades - windy here but being on the east we're missing the worst of it. Bit of sleet tonight.

Christmas socialising has started. Must up the miles as I've had Christmas lunch & been out for pizza tonight. Out tomorrow night too!

Shades Marathon Training

Posted: 09/12/2014 at 19:32

http://www.ausphysio.com/product.aspx?productid=552

Hopefully that'll show you the spikey ball. Mine cost me £4 from the physio. 

Shades Marathon Training

Posted: 08/12/2014 at 19:29
Iain, I got a spiky ball the other day. Cost ??4! Physio recommended it for loosening off my feet. Might be worth a look. Tad painful in bare feet but feels good in a masochistic way!

Shades Marathon Training

Posted: 07/12/2014 at 21:30

I'm in Aberdeen - it was the Lossiemouth Turkey Trot 

We have to get 3k or 5k, 10k or 10 mile, and 1/2 mara or full mara times to qualify for different standards in club. As FV40, I've got my 3rd standard times, and got the long time for my last half, but missed the medium distance today, probably a blessing as I'd have then needed to run faster for parkrun in the next couple of weeks! We need to get all the times in the year. 

Shades Marathon Training

Posted: 07/12/2014 at 20:42

Lots happening on here! 

Iain, if I was you & had run sub 3, I'd call myself a sub 3 runner and never do another one to be safe! 

Slowkoala - great stuff for the wee one! It never ceases to amaze me seeing the kids running parkrun. It's fab! 

Khanivore - get well soon! It's good to rest sometimes! 

Moore, Emmy and Mowzer, well done on your latest marathon efforts! 

Turkey Trot 10 miler for me today, and although I didn't get the standard time, I got a PB and ran 1:11:37. Very pleased with that as it was a cold day - light flurries of snow and sleet which thankfully eased before the start. Horrible drive back tonight with snow beginning to lie around Keith and blowing right towards me for a good time; struggled to see in the dark and it was a relief having cars come towards me as it took the snow away! Lovely to see my folks though and stayed with them last night. Fine here and hopefully will stay that way! 

Help needed with leading a group run for people with differing abilities please

Posted: 03/12/2014 at 18:56

As someone who started with Jog Scotland, I'd enforce the running back for faster runners. We would allow the faster individuals to get ahead, then shout 'regroup' or blow a whistle; they then run back a few lampposts or 100m or so behind the slowest runner, then keeping the faster pace to catch up. This is done throughout the run.

This then means that your slower runners get a chance to be at the front of the group, however briefly, and are not constantly playing catch up only to have the fast runners speeding off (refreshed) when they reach them! 

You could also do some hill reps, allowing folks to run at their own pace - fast folks do more, slower folks less, over a timed period after a short social warm up with a social run as cool down too.

Shades Marathon Training

Posted: 22/11/2014 at 17:31

Well done on the parkruns folks. I do enjoy tail running from time to time also for that reason Big G, although its often more of a walk at ours.

Blowing a hoolie (as suspected) this morning! The first half was really hard, wind blowing right at us. Pretty slow as a result, but then we flew back! Hit 6:34 and 6:11 pace for the last mile and a half, with an overall time of 21:39 and 2nd female. I'll happily take that today.

Heading out this evening for a meal with a good friend as B's in London overnight with his son for the football. Hopefully we'll pace the wine and I'll be able to get up for 13 miles tomorrow morning. 

1 to 10 of 1,753

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