So..... running

[jmc41]

I'm sticking at 5.5km, it's the distance to work if I take the long route through the park and castle so I tend to walk in and then run home 3 times a week.

I'll try to get some of the sprinting stuff you mention in, though I'm still at a ~60/40 jog/walk anyway!

[lostkat]

In that case, I'd just concentrate on getting up to 100% jogging and sod the times. IMHO, 35mins sounds quick 5.5km if you're walking 40% of the time, so you may want to consider jogging slower. You might find that if you slow down, you can jog the whole distance. It doesn't feel natural at first, but it does work. Running too fast is a mistake that a lot of newer runners make, myself included. Give it a try.

[BBx]

My race is on the 12th July - thought you had already done yours!

My friend did a 10k this weekend and did it in 1hr 12 :/

Not sure I will beat that! Bit annoyed cos the entry forms ask you to put your approx finish time on it and someone said thats because they section you (faster ones at the front) so goodness knows what will happen as we don't get shoe timers.

5k RFL this sunday, if I am able to register on the day!

PS Bonne Vacances?!

BB x

[lostkat]

If it's not a chipped race, then the clock will start ticking the minute they fire the gun, regardless of how far you are back from the start line. That's what mine was. So my actual 10k distance time was about 30 seconds faster than my "official" time because it took 30s for me to get across the start line in the first place. It's good etiquette to let the faster runners go first etc. Whatever time you get, it'll be a personal best so it's all good

Haven't done my RFL 10k yet, but I did do a proper timed "league" race a few weeks ago as a warm up. The RFL is the one I've been raising money for, so it's the "big one", even though the league race was probably more stressful Looking forward to it. Just going to enjoy the day

PS Oui, trés bien merci

[Desmo]

I'm off out for a run again tonight

Did one last Thursday up to my sisters house. We were at the gym on the Wednesday night doing legs after a 3 week lay off so my legs were aching like hell but for some reason I decided it was a good idea to run to my sisters. 4km, most of it a long uphill I did it all though and whilst my legs felt really heavy, not once did I feel the need to stop. Getting quite please with my progress now

Got a brilliant app on my phone called RunGPS. It does all the usual tracking and uploading of routes to a website, but it also reads our your progress as you go giving you training time, distance, altitude, pace, etc. It's great and I've set it to let me know every two minutes.

[Kitten]

i have similar - iMapMyRun - one of the main reasons I ended up going for the iphone. Just so seamless. I think Matt installed that GPS thingy for me on my winmo and it worked but not as well.

[Desmo]

Heading out for a run tonight and the weather has turned scorching here
Anything I should do or keep an eye out for? Never run when it's this hot. I've kept myself watered well all day so think I should be OK.

[lostkat]

If you're well watered you should be fine. Just make sure you stop immediately if you start to feel light headed or anything. It's a good idea to wear a hat to prevent sunstroke and suncream to stop yourself burning in hot weather. Oh and warm up and post-run stretching is just as important in hot weather

[jmc41]

Originally Posted by lostkat

In that case, I'd just concentrate on getting up to 100% jogging and sod the times. IMHO, 35mins sounds quick 5.5km if you're walking 40% of the time, so you may want to consider jogging slower. You might find that if you slow down, you can jog the whole distance. It doesn't feel natural at first, but it does work. Running too fast is a mistake that a lot of newer runners make, myself included. Give it a try.

Thanks for the advice, after a 5 min warm-up walk I tried to go as slow as possible and managed just under 27 mins jogging (solid except for a stone in the shoe).

Which I grant you is also a PB, and it is hellishish humid weather out there, and I had a backpack with stuff like jeans and my waterproof in it. And I felt like I was about to die and did indeed lie eagle style on the drive for a few moments after making it back

I think the main problem is I tend to walk pretty quick anyway so jogging at what must have been about 6-7mph when I walk 4-5mph seems odd. Still, worked so thanks for the tip, just gotta try and duplicate it now!

[lostkat]

Excellent, especially in the heat. Well done