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Offline Vintage_Mania

Re: SA Parkrun
« Reply #120 on: July 10, 2018, 10:37:54 am »
Your PB will be greatly dependent on the course. Bryanston, for example, has about 50 m of elevation gain and is only 4.7 km, not 5. It's a fast course, and the times there are flattering. A more challenging course like Delta with about 100 m of gain and a full 5 km will slow your times considerably. I've run a 20:28 at Durban North Beach, which is sea level and also quite flat, but I wont come close to that on a 5 km route near my house in Midrand due to the hills and less oxygen.

I'm just happy to make it without keeling over. Every week it goes a bit better though...
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Offline wiledog_X

Re: SA Parkrun
« Reply #121 on: July 10, 2018, 11:03:10 am »
I heard they will be having Parkrun at Voorttrekker Monument again in the near future. It was my favourite Parkrun in Pretoria before they closed it. It's going to have a new new route though. The old route was really tough with nice views when you got to the top!

That'll be great. They closed it down just as I joined parkrun. My best at the Botanical Gardens is 29:03... sometimes I suffer on that hill, other times it's better...  :patch:
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Offline Vintage_Mania

Re: SA Parkrun
« Reply #122 on: July 10, 2018, 11:13:57 am »
That'll be great. They closed it down just as I joined parkrun. My best at the Botanical Gardens is 29:03... sometimes I suffer on that hill, other times it's better...  :patch:

The second time round is a bliksem  :eek7:
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Offline Jovan

Re: SA Parkrun
« Reply #123 on: July 10, 2018, 03:16:36 pm »
I'm on 92. My PB is 27 Mins 5 Secs. My usual run is Gilloolys, with occasional forays to Germiston and Modderfontein.
 

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Re: SA Parkrun
« Reply #124 on: July 10, 2018, 04:39:16 pm »
Well i have only done 12 in Jbay.. PB at 29:54 and not getting faster some how..
Low 30's at best now, but i will keep trying.
Took the weekend off to rest a bit. 

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Offline BliknÍrs

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Re: SA Parkrun
« Reply #125 on: July 10, 2018, 04:51:20 pm »
I am curious as to the amount, type and intensity of weekly training you guys do to get to 25-30 minutes?
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Re: SA Parkrun
« Reply #126 on: July 10, 2018, 05:52:08 pm »
I for one only run on saterday, but the step counter on my fone states that i do (walk) avg of 12km per day..

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Offline BliknÍrs

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Re: SA Parkrun
« Reply #127 on: July 10, 2018, 06:02:27 pm »
I have a friend that has a treadmill and runs 6 to 7 kays each day at 4-5 min / km.
His parkrun time is 23 mins.
I on the other hand need at least two days to recover after a long run and have to take sundags of after a parkrun.
I have started riding my sons MTB every second day now and find it helps with recovery.
« Last Edit: July 10, 2018, 09:58:02 pm by BliknÍrs »
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Re: SA Parkrun
« Reply #128 on: July 11, 2018, 08:20:13 am »
I am curious as to the amount, type and intensity of weekly training you guys do to get to 25-30 minutes?

In order to improve your short distance (5k) times you have to do two things:

1. Run longer. You need to run at least three times a week, and try to do easy runs of at least 10-12 km once a week. Improving your running is teaching and adapting your legs to move in a certain way. With each stride you take it learns muscle memory and strengthens. I would say 20 km per week is a minimum figure you want to reach.

2. Quality runs. Either speed work or hill work, maybe one session alternating per week. Both will get you fitter and faster quicker. For speed work you want to run short intervals (200-1000 m) at a faster pace than your planned 5k pace. I want to get to 4 min/k for 5k runs, so I'll do 500 m's or 1k's at faster paces, maybe 3:30 and 3:50. Hills you can do wherever you find a short steep hill, maybe 200-400 m. Just run up it multiple times. 

Get a HR GPS watch and get onto Strava, it will encourage you to track your progress.

Lots of good training vids on Youtube.  I'm not a coach.
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Re: SA Parkrun
« Reply #129 on: July 11, 2018, 08:22:19 am »
You should not run more than 3/4 times per week if you are a weekend warrior and beginner runner. You will injure yourself, you need proper recovery time. And you will also not improve if you only run once a week at Parkrun.
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Offline RobbieJZW

Re: SA Parkrun
« Reply #130 on: July 11, 2018, 09:23:46 am »
Fully agree with LSS's last two posts.
Start at your comfort level, and just grow slowly.
I now do 3/4 weekdays in the gym or on the road, 5-6km per run, and then ~10km on a Saturday (ParkRun or road or both) and ~5km at Westcliff stairs, weekends with my running partner. That bit actually helps a lot.
But I'm sure @0012 will remember the days I couldn't make 4km in 45 minutes and he had to wait for me   :ricky: I slowly grew from there, finding that I listened to my body more than any schedule or program. Run until you're tired. Then walk a bit. You'll find you run more and more of your planned track, and then you extend it or do it multiple times, once your body gets used to it.
Also make sure you're eating properly - don't starve your body of the nutrition it needs!

[Also not a qualified anything - this is just my experience!]
 

Offline 0012

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Re: SA Parkrun
« Reply #131 on: July 11, 2018, 09:35:16 am »
...
But I'm sure @0012 will remember the days I couldn't make 4km in 45 minutes and he had to wait for me   :ricky:
...

So proud of you my seun, and the roles have fully reversed, now I can't do 4km in 45min and you're doing sub 23min parkruns  :lol8:
I need a big ticket item to train for, something like another Kili...
Going out for a waddle once every two weeks like I do now does 100% boggerol  :thumleft:

Did an aborted run on Saturday, deleted it from my watch before it could load to strava   :laughing4:   :imaposer:  ohhhhhh the shame.

But ja, GPS and HR watch, strava, running buddies, weekly time trial like parkrun... those are all things that make it fun, measurable and keep you motivated!


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Offline chicco

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Re: SA Parkrun
« Reply #132 on: July 11, 2018, 11:08:37 am »
I am curious as to the amount, type and intensity of weekly training you guys do to get to 25-30 minutes?

In order to improve your short distance (5k) times you have to do two things:

1. Run longer. You need to run at least three times a week, and try to do easy runs of at least 10-12 km once a week. Improving your running is teaching and adapting your legs to move in a certain way. With each stride you take it learns muscle memory and strengthens. I would say 20 km per week is a minimum figure you want to reach.

2. Quality runs. Either speed work or hill work, maybe one session alternating per week. Both will get you fitter and faster quicker. For speed work you want to run short intervals (200-1000 m) at a faster pace than your planned 5k pace. I want to get to 4 min/k for 5k runs, so I'll do 500 m's or 1k's at faster paces, maybe 3:30 and 3:50. Hills you can do wherever you find a short steep hill, maybe 200-400 m. Just run up it multiple times. 

Get a HR GPS watch and get onto Strava, it will encourage you to track your progress.

Lots of good training vids on Youtube.  I'm not a coach.

 :thumleft: :thumleft: :thumleft: I run 3 times a week, "never skip monday" - 10km, Wednesday time trials at a club  - 8km , weekend Parkrun 5km + 3-5km after the parkrun at slower pace. The watch and strava is a good motivator. Also if you run with a group like timetrails or friends. I also cycle 2 times a week, Tuesday 25-30km road or spin, weekend 60-80km MTB.
« Last Edit: July 11, 2018, 11:09:43 am by chicco »
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Offline Jovan

Re: SA Parkrun
« Reply #133 on: July 11, 2018, 09:30:38 pm »
I recon the key to improving your PB is interval training in addition to normal fitness training. I.e in addition to Saturday park run you need to run a similar run/pace during the week and another day when you focus on speed. I.e. one minute at sub 5 min per k and 2 mins recovery at 7 min per 7, and repeat for 30 mins. Pretty soon 5 min per k becomes your normal pace.
 

Offline BliknÍrs

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Re: SA Parkrun
« Reply #134 on: July 11, 2018, 10:22:36 pm »
I have run exactly, to the second, the same time two weeks in a row. 28.37
The course is relentless uphill for the last 2.5 km. The hills slow me down so I have to make that up on the first half and that means hauling ass right from the start and running out of steam at the end if you're not careful.
So I am practising hills and riding a MTB as fast as I can every second day in the hope to get past the 28:37!

My aim is a marathon in November so the risk of over training and injury is also at the back of my mind so the bike seems like a good idea.

I have completed a couple of half marathons and long trail runs. The half pace suits me better but dammit I want to crack 25 min on this specific Parkrun.
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Offline wiledog_X

Re: SA Parkrun
« Reply #135 on: July 16, 2018, 09:20:57 am »
It's official - Voortrekker Monument parkrun is starting up again on the 21st.  :thumleft:

https://www.facebook.com/Voortrekker-Monument-parkrun-179115372274434/

https://www.facebook.com/events/1809408722485283/
« Last Edit: July 16, 2018, 09:21:52 am by wiledog_X »
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Offline GoetenR

Re: SA Parkrun
« Reply #136 on: July 16, 2018, 11:52:36 am »
Ran at Bronberrik this past weekend and will definitely run at Voortrekker Monument this coming Saturday! Looks like it will start at the bottom and end at the top close to the monument. Lots of uphill! Botanical Gardens will look like child's play compared to Voortrekker.
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Offline Guardian

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SA Parkrun
« Reply #137 on: July 17, 2018, 07:56:01 am »
Have never done a parkrun as i live too far from any major towns, but parkrun has been approved in our beautiful little town (Loxton).  So we have been walking and cleaning the route every Saturday until the opening date - 6 October. Canít wait


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« Last Edit: July 17, 2018, 07:57:13 am by Guardian »
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Re: SA Parkrun
« Reply #138 on: July 17, 2018, 08:26:23 am »
Have never done a parkrun as i live too far from any major towns, but parkrun has been approved in our beautiful little town (Loxton).  So we have been walking and cleaning the route every Saturday until the opening date - 6 October. Canít wait

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That should be flat and fast!
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Re: SA Parkrun
« Reply #139 on: July 17, 2018, 10:48:35 am »
Have never done a parkrun as i live too far from any major towns, but parkrun has been approved in our beautiful little town (Loxton).  So we have been walking and cleaning the route every Saturday until the opening date - 6 October. Canít wait

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That should be flat and fast!
The route is actually quite technical. It runs around the dam with one or two inclines and declines and there are quite a alot of rocks in places.


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