5k Running times

[Paul H]

Went for a run with Stu today but he bailed half way with more excuses than Marek.

[Sylv]

He's in cycling weekly with that bunch of carrots again though

[Paul H]

??

[Sylv]

[img]http://farm4.static.flickr.com/3536/3972237327_dbbf127cf5.jpg[/img]

that's not a million miles from the (recycled) photo in this week's magazine!

[kieran]

did my first 5k training run on Saturday, along with my son. We did it in 26min with an uphill finish. Hopefully by Oct 17th this will come down as I am still cautious about injuries.

[quote="Dominic"][quote="Marek"]Probably obvious, but make sure you have decent running trainers that suit your running style. This will really help to keep the injuries at bay. Someone told me a horrible stat that those that do running training/running as their main sport, 65% of them will have some kind of injury throughout the year.

[Sylv]

So i did this 21km run at an easy pace on Sunday (11.8km/h) and I would never have thought my legs would suffer so much from it. They were fine the day after a 5km @ 16.6km/h but three days after this, calves are still full of knots. I have to say I hadn't ran that distance since I think 2002. Also I was experimenting with a bit of POSE (forefoot running) on the steep downhill sections of the run which might have contributed. I'm hoping it will ease off for the weekend .. Except this Ballbuster I'm not going to be doing anymore runs over 12km as my knees have also felt the effect. What max distance do you folks tend to run?

[kieran]

this, next year:

[url]http://www.extremerunning.org/index.php?page=London%20to%20Brighton[/url]

[mlocke]

I did 5k in 26mins this weekend at the end of my second sprint triathlon

I really need to get this time down in order to be more competative.

[Paul H]

I rarely do more than 8 miles.

[EdO]

Did a 5k at lunchtime today. I normally run with a colleague and we go fairly steady about including a stretch and a good chinwag. We started out doing 30 mins and now we have it down to 24.

Today was a little bit different as I was on my own so thought I would go a little bit faster but not too hard as I want to improve each week.

Starting from Hammersmith roundabout head for the flyover going past the apollo, over hammersmith bridge on left hand side. Turn left onto Thames path then straight alone the path and turn back at the boat house. Fairly flat.

Managed 20.45 which is ok but I know there's more to come if I stick at it. I'll try and post up every week. Noone at work is in the slightest bit interested.

Ed.

[Sylv]

[quote="EdO"]Managed 20.45 which is ok but I know there's more to come if I stick at it. I'll try and post up every week. Noone at work is in the slightest bit interested.

[quote="Sylv"]
Date - Dist km - Time - HR
12-Oct - 10.00 - 38:47 - ---

[Ivor]

[quote="Sylv"]Also I was experimenting with a bit of POSE (forefoot running) on the steep downhill sections of the run which might have contributed.

[kieran]

Well today was the day (and what a lovely day) for the Fairlawn Fun Run in Dulwich park. Those over 15 had to do 5k and those younger could only do 1 mile. Me, my 11 year old son, Oisin, and 8 year old daughter, Aoife, took part. The adult 5k run took place first, and this was my first time doing an "official" 5k race/run (and first time running this distance on flat ground) with some nice new light runners (ASICS hyperspeed 2). I got a time of 20min 50sec which was over 3 minutes faster than my best time in training and came 4th overall, just pipped for 3rd by 2 seconds. First was about 19min 20sec, and second also in the 19min time. I was very happy with my time after about 3 weeks training.

Oisin, who has started short (2.5 mile) cross country runs for his school, and wanted to do the full 5k, had to content himself with winning the 1 mile in a time of 6min 28sec.

Aoife was the first girl home in the race, in about 7min 15sec, and came in the top 10 overall, beating boys and girls 2 years older, so she was very happy, a sister brother victory in the 1 mile race! She was delighted with herself.

Now I need to find another race to focus plan for.