Lexx Posted July 17, 2018 Posted July 17, 2018 He was riding a bicycle, thats why. Lions love runners. Lol
dave303e Posted July 17, 2018 Posted July 17, 2018 What do you know Dave?! 30km a week is for ants! I try to maintain a similar pattern but 30km is 2 mountain runs for me. People always ask me what I'm training for and I just shrug and say life. If I don't run/cycle/surf/exercise for 2 days in a row the missus actually kicks me out of the house till I do something. Apparently I become grumpy and 'impossible'... pfffft Anyone else do the Bastille day 50km on the weekend? It was awesome and definitely a race people should try to get to. River crossings, some decent climbing, off piste rough cut trails and traverses... It ticks all the boxes for an awesome day out When those Ants get on the move they move well... I also get that, from the gf, she has learned not to let me rest and during taper weeks I am told to go build something in the garage for at least an hour a day. Thankfully have a list of sports I entertain so long that for most injuries I can find something to do to stay fit. Bastille day looked cool, still no clue why the Cape has decided to celebrate that day. But the run looks good, whats next on your calendar other than a trip to an island?
Mudsimus Posted July 17, 2018 Posted July 17, 2018 Out of interest, what is the pace per km difference between your 5k and Half Marathon PB? Mine is about 20s, the 5km obviously being the faster. Dont know if this on par or if I should start running faster 5ks????
ScottCM Posted July 17, 2018 Author Posted July 17, 2018 Out of interest, what is the pace per km difference between your 5k and Half Marathon PB? Mine is about 20s, the 5km obviously being the faster. Dont know if this on par or if I should start running faster 5ks 44 sec for me
tjommies3 Posted July 17, 2018 Posted July 17, 2018 Out of interest, what is the pace per km difference between your 5k and Half Marathon PB? Mine is about 20s, the 5km obviously being the faster. Dont know if this on par or if I should start running faster 5ks 26" for me - I think I should run faster but I'm struggling at the moment. It's gonna take a while the way I feel currently, a serious lack of motivation. Hacc and Lexx 2
dave303e Posted July 17, 2018 Posted July 17, 2018 Out of interest, what is the pace per km difference between your 5k and Half Marathon PB? Mine is about 20s, the 5km obviously being the faster. Dont know if this on par or if I should start running faster 5ks 37secs, but the only exact half marathon was a ultra triathlon, so that time is not a true representation. I also happen to have a fairly solid 5km time. There is 18s/km diff between 5 and 10km times...
fiqree Posted July 17, 2018 Posted July 17, 2018 Congrats on a very solid week. Welcome to the dark side, 1.jpg With mileage like this you can no longer say you "dabble" with running, you are a RUNNER!!!
SeaBee Posted July 17, 2018 Posted July 17, 2018 Out of interest, what is the pace per km difference between your 5k and Half Marathon PB? Mine is about 20s, the 5km obviously being the faster. Dont know if this on par or if I should start running faster 5ksFor me about 20s... but haven't run a 5k in anger in ages. That 5k was part of a half marathon (ironically not my best half) dating back more than a year.
Odinson Posted July 17, 2018 Posted July 17, 2018 A question to all the old hands (or should that be feet) on this thread. I've recently started dabbling with running and must say I enjoy it quite a bit. I'm building up my distance, but my current PB is 17km at 5:01m/km, which I think is decent. My goal is to complete the Amsterdam Half Marathon in October at the same pace (or even a tad faster). Now, I currently have a pair of Saucony Koa TRs, recommended to me after a foot/running analysis. I have very flat feet, but apparently I don't struggle with stability. Can someone here recommend some nice shoes for a flat footed chap (which I can look into once the current pair is worn down? I'm looking for a nice big toe box and wide sole. I really enjoy the Sauconys, but would like to see what other options there are. Thanks y'all.
SeaBee Posted July 17, 2018 Posted July 17, 2018 I'll be the one that says it... Stick to what works. Hacc and dave303e 2
amr63 Posted July 17, 2018 Posted July 17, 2018 Out of interest, what is the pace per km difference between your 5k and Half Marathon PB? Mine is about 20s, the 5km obviously being the faster. Dont know if this on par or if I should start running faster 5ksA useful rule of thumb for running/racing pace is to add 10s per km every time you double the distance i.e. if your 5k pace is 4:00 min/km, then 10k pace will be about 4:10 & 21.1k pace will be about 4:20. This becomes less accurate the slower you are; for a more precise calc, use Jack Daniel’s VDOT running calculator https://runsmartproject.com/calculator/. shaper 1
Mudsimus Posted July 17, 2018 Posted July 17, 2018 A useful rule of thumb for running/racing pace is to add 10s per km every time you double the distance i.e. if your 5k pace is 4:00 min/km, then 10k pace will be about 4:10 & 21.1k pace will be about 4:20. This becomes less accurate the slower you are; for a more precise calc, use Jack Daniel’s VDOT running calculator https://runsmartproject.com/calculator/.According to that calculator my 10k and HM times are spot on. My 5k pb is 1min faster than the calculator. But apparently I must run my marathons 45 minutes faster????
Stretch Posted July 17, 2018 Posted July 17, 2018 . My goal is to complete the Amsterdam Half Marathon in October at the same pace (or even a tad faster). Thanks y'all.For interest...Both ferrett and myself are going to be there
Jewbacca Posted July 17, 2018 Posted July 17, 2018 When those Ants get on the move they move well... I also get that, from the gf, she has learned not to let me rest and during taper weeks I am told to go build something in the garage for at least an hour a day. Thankfully have a list of sports I entertain so long that for most injuries I can find something to do to stay fit. Bastille day looked cool, still no clue why the Cape has decided to celebrate that day. But the run looks good, whats next on your calendar other than a trip to an island?I would guess it is celebrated because of Franschhoek.... Puffer in 4 weeks time, then a few bike races and some altitude training in the Underberg. Once September hits that 8 week countdown means injuries get in the way of Reunion so it will be staying fit, healthy and trying to get my Packrafting skills honed. If I'm in 1 piece after World Champs I will start fishing for a UTCT 100km entry, but a rest wouldn't go amiss! And you? 100 Miler in September? Andrew Steer 1
dave303e Posted July 17, 2018 Posted July 17, 2018 I would guess it is celebrated because of Franschhoek.... Puffer in 4 weeks time, then a few bike races and some altitude training in the Underberg. Once September hits that 8 week countdown means injuries get in the way of Reunion so it will be staying fit, healthy and trying to get my Packrafting skills honed. If I'm in 1 piece after World Champs I will start fishing for a UTCT 100km entry, but a rest wouldn't go amiss! And you? 100 Miler in September? Nice to have team mates based in the proper mountains hey Good luck with the training.... Cyanosis 24hour, Wolkberg trail Run, Full Moon Drakensberg. Hopefully be putting in an entry for Itera 2019 end of Oct which will limit racing budget for a bit.
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