Latest posts by Kenbro

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Pacing a Group

Posted: 18/11/2015 at 13:46

I have been pacing at my local parkrun, which has been providing pacers for the last year. In my experience the best way is pace according to the terrain.  Keep the intensity the same, but slow down (a little) on the hilly bits. Make up time on the flat. You can afford to be 10-15 seconds down over the first km as it allows people trying for a pb to keep in touch (being 10 seconds ahead of schedule at 1k is a recipe for running on your own for the next 4k). I usually aim to make up the deficit over the next 4k to finish on schedule.

Don't be discouraged if a lot of your group fall behind as many of them will be overambitious in choosing a pacer to run with. I often have people wanting to run a new pb by over 2 minutes.  

Talkback: Do you need a sports drink for a 5K?

Posted: 25/09/2015 at 17:48

Kattefjaes, you seem to be under the mistaken impression that it is only the beginners or slower runners that are performing outside their comfort zone. It's the same up the front with the faster runners too.

Talkback: Do you need a sports drink for a 5K?

Posted: 25/09/2015 at 17:31

Literatin, perhaps I haven't got the exact phrasing used, but the general idea that it's only 5k you don't need water is correct. In the few times I've been at Edinburgh parkrun I have gotten the impression that the guy is indeed a bit of a twat (but perhaps I just haven't warmed to him).  

Talkback: Do you need a sports drink for a 5K?

Posted: 25/09/2015 at 15:48

Jeez people don't get your knickers in a twist, I was paraphrasing and they may not be the exact words used.  Nobody was picked on, the water bottle is retreived and it's all taken in the lighthearted manner in which it is intended. I think that the point which is trying to be made is about trying to run without your emotional safety blanket and see how you get on.    

Talkback: Do you need a sports drink for a 5K?

Posted: 25/09/2015 at 11:06

The prerace briefing at Edinburgh parkrun always amuses me. At some point the race director asks if anyone is runnning with a water bottle, followed by a few sheepish hands going up. He then asks if he can get a closer look at someone's bottle. When the unlucky parkrunner hands it over he throws it over the fence into the field next door saying 'you don't need that nonesense it's only 5k'. A point well made.

Marathon without breakfast?

Posted: 25/09/2015 at 10:40

I stick with my usual breakfast of orange juice, weetabix and coffee before a race, whatever the distance.

I was amazed to see how many runners were tucking into a full English breakfast at the hotel I stayed in before the Brighton Marathon. It struck me as madness to potentially ruin all those hours of training for the sake of a free buffet.


Track Mile events?

Posted: 08/09/2015 at 14:43

If you live in London this might be of interest to you (although it is around a park rather than on a track)


First world problems.

Posted: 14/08/2015 at 17:07

An interesting dilema. A pristine garden and lawn devoid of wild life or a bit rough round the edges with some biodiversity. My mrs has banned me from treating the lawn as she says it poisons the birds   and don't get me started on slow worms .

GB Kit for Worlds in Beijing

Posted: 14/08/2015 at 15:18

 I prefer this one

Half Marathon Pacing Advice

Posted: 14/08/2015 at 15:03

Like everyone else has said I've always found that runnning 6-7 miles at target pace is the key to running a good half marathon. In the 6 weeks before a half my training plan looks like this:

Monday: 7 miles at HM pace

Tuesday: rest

Wednesday 7 miles at HM pace

Thursday: rest

Friday: Long run (12 miles)

As far as pacing is concerned I have, learned from the 10k advice given to me by philpub, stick to an even pace and don't try and bank time. Too fast in the first half only leads to a lot of pain and slowing down form about 10miles

You might be interested to note that a 40:28 10k time translated into a 1:28 HM (with a cold) for me earlier this year.


1 to 10 of 253

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