The Running thread

HALF MARATHON PR Smash :edmetal:
19 minutes down from 2h 12 to 1h 53
Congratulations - massive improvement on what looks like a challenging course (or perhaps I am too used to extreme flats).
The Playlist I crafted for the race was awesome, peak moments The Parchment & Tornado of Souls. Generally all the Playlist worked out perfectly.

View attachment 29397
I will have to have a listen to the songs I do not recognise and see if there's anything I want to cannibalise. There's some overlap already - One Shot at Glory was on my parkrun playlist this week!
 
Song(s) from Painkiller are mandatory for any run /race playlist!

Can you share yours?

EDIT:
Congratulations - massive improvement on what looks like a challenging course (or perhaps I am too used to extreme flats).

It was very challenging, 95% of my running is in Shanghai which is extremely flat, I'm not used in uphills /downhills at all, this is the reason why I was very serious with my training for this race.

Screenshot 2023-08-28 at 14.03.17.png
 
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Song(s) from Painkiller are mandatory for any run /race playlist!

Can you share yours?
I don't have a playlist on hand because I regularly make and delete them before each run so as to mix it up. If you give me some time I can collate a Spotify playlist containing most of the songs I choose from though!
 
It quickly became clear that a comprehensive running playlist would be far too big, so I've instead typed up a half marathon playlist that's very similar to ones I've used in the past:

 
An end of week running update:

I have now fully moved, so spent the last couple of days exploring the local area for running routes. I've got quite lucky; I'm in a fancy residential area with massive amounts of cycle paths so despite being relatively close to town it's really easy to run here. In particular, I've found a lovely 5km route from my house that goes out, does a loop of a lake, and returns.

I've also tried the local parkrun. My time was not particularly impressive (28:33) but the course is harder than I am used to (slightly hilly with partial trails) where my regular parkrun is completely flat tarmac the entire way. I had also ran at 10pm the night before to explore some more of the area...
 
It was a much needed rest /crazy week for me, cigarettes, weed, drinks, Nutella & other junk food, sleeping late, waking up late.. Went for a therapeutic massage on Thursday and did a 9k recovery run yesterday. I should do the recovery run the day after the race, but first 2 days I could barely walk!

For the Marathon on November 26th, I think a sub 3:45 is a noble and achievable goal to pursue.
I will work with a coach this time who advised that I can achieve a 3:55 Marathon at my current level of fitness. Thus practically I’m hiring him for those extra 11 minutes!

Yesterday I had my last “crazy” night, today I gave my remaining weed & unfinished packet of cigarettes to a friend and will start training hard and eating healthy from tomorrow.

:)
 
I have now finished the program I was (loosely) following. I have got back to doing 5K in under 30 minutes, can complete 10K, and the VO2 max recorded is now up to 39 (from a low of 35). On average, I am running around 20 km/week now, though I have done a random 27km week in the middle.

Next I want to build mileage in a sensible way and increase the number of days a week which I run (3 currently). I don't have a program for this yet, but imagine I will have to adapt one to account for fixed 5K runs on Fridays and Saturdays (running club at my job and parkrun, respectively).

An update: I hit 40 VO2 max this morning, which feels like a nice milestone.

My current plan for weekly running is as follows:

Mon - Rest
Tue - 5km
Wed - 5km
Thu - Rest
Fri - 5km
Sat - 5km
Sun - 10km

This gives me 30km a week, which I will repeat for a few weeks to consolidate before any further attempts at increasing mileage.
 
An update: I hit 40 VO2 max this morning, which feels like a nice milestone.

My current plan for weekly running is as follows:

Mon - Rest
Tue - 5km : 1.5k warm up + 5x250 with 100m walk in between + 1.5k cool down
Wed - 5km at PRE 3
Thu - Rest
Fri - 5km 2k at RPE 2 +1k target +2k at RPE 2
Sat - 5km 1.5k at RPE 3 + 2 x(4x250 -100m walk) + 1.5k at RPE 2
Sun - 10km at RPE 2

This gives me 30km a week, which I will repeat for a few weeks to consolidate before any further attempts at increasing mileage.

That's great, I'd suggest you put some more structure for faster improvement: a 5k target in x time and some pace targets in your plan to improve your speed and keep yourself motivated.
For Tuesday you can do intervals or strides with, Wednesday easy, Friday you run 1k at target pace (your 5k goal in a month's time) and rest easy. Saturday 2k strides, 3k easy and Sunday you run a very easy pace.

Below the scale 8 is your recent 5k PR and 5 your tempo pace, i.e. when your heart rate is at ~80% of your maximum heart rate.

RATE-OF-PERCEIVED-EXERTION.png
 
That's great, I'd suggest you put some more structure for faster improvement: a 5k target in x time and some pace targets in your plan to improve your speed and keep yourself motivated.
For Tuesday you can do intervals or strides with, Wednesday easy, Friday you run 1k at target pace (your 5k goal in a month's time) and rest easy. Saturday 2k strides, 3k easy and Sunday you run a very easy pace.

Below the scale 8 is your recent 5k PR and 5 your tempo pace, i.e. when your heart rate is at ~80% of your maximum heart rate.

View attachment 29574
You are 100% right about the lack of structure and I will definitely work your suggestions in, with two caveats:

1) not immediately; I haven't adapted to the increase to 30km a week yet so I don't think the added stress of speed work (having done none) is sensible for at least a couple of weeks.

2) I would need to rearrange some of the days you have suggested. In particular, Friday and Saturday are not flexible (as they are running with friends and parkrun, respectively).

This chart is useful; I would say that my runs used to be a 3 but are more likely 4 since moving because the area is hillier.
 
Greece has only produced a handful of world class runners and the greatest of them all is the Ultramarathon GOAT, Yiannis Kouros, who produced dozens of world records, some still holding on today, up to 39 years later.

During his time he sometimes won by ridiculous margins, i.e. the second being 28hrs behind! Once the organisation of the race made him start some 12hrs later and he still won the race.

This is his story.
 
A great video that describes wonderfully how awful it feels when you are running a PR time of a short distance. Our protagonist asks two British elite runners Johnny Davies & Mark Pearce to slow jogging their way and help him lower his 10k PR of 37:49.
Here it is:

www.youtube.com/watch?v=T3Vuva4JV48&list=LL&index=7

And here's something I wrote about that subject visualising my next 5k PR at 21:12, shortly after Senjutsu was released. The timings are real and matching with the places I'm describing as I did the round of the park back then to find my anchor points :D

Weeks before a projected-to-be a Personal Record (PR) run, I will be practicing a combination of meditation and visualisation. This is a century old technique and in sports was brought to wider attention by Michael Phelps. I took my inspiration from him. Phelps used to get mentally prepared for many different scenarios. For instance loosing his googles and still winning the 200m butterfly with a WR in the Olympic final, is said to be achieved because he has worked this scenario by practicing visualisation.



In any case, since I’m not Phelps and I don’t compete professionally, I work only one scenario, the most common: Pain.

My 5k PR is 23:15 and I want to bring it down by nearly 2minutes before the end of 2022. Since Senjutsu is still fresh, I will be working on a visualisation that involves Senjutsu and I have already started visualising every now and then, months before the actual run. I have marked the places, walked the spots already and know which part of the songs will play and where at the required PR pace.

I’m gonna play the entire Senjutsu CD2 on my earphones from the time I’ll leave home to the finish line. Commuting -warn up will be covered by the first two tracks, race will be covered by the Parchmement & Hell on Earth; where I’ll use the mighty riffs & solos as a mental doping to overcome pain. By the end of CD2, I’ll have run a sub 22 minutes 5k.

Pre-run
Darkest Hour: Leaving from compound & commuting with my bicycle to the Park, AKA The Theatre of Pain.
Death of the Celts: Commuting ends, locking the bicycle, warm up exercises until the solo, then slow warm up running.

The Parchment
Continue the warm up during the slow intro, enter the mighty riff
<1:10 in the song>, press the stopwatch, GO!

The Run
When the moon will rise again -one minute in the run and I’m suffering already.

I see that pillar and entering Dave’s solo, The Mighty Distortion
<5:25 in the song, 4:15 in the run>, 1km

I’m already praying for this to end, looking my watch 4:14 pace, you got it, 5. The mesmerising riffs are delivering you to the zone.
Don’t stop, it will end up soon, no pain.

Meet me theeeere
<9:28 in the song, 8:18 in the run>

I enter the 2k mark, all is blurry now.. I want to up the volume on my earphones, I can’t even reach there, riffs and agony is all there is.
I see the final turn approaching, you’re getting there, 5, don’t stop.

<Slow intro of Hell on Earth, you pass the final turn and 3.2k mark>
Don’t stop now, run run, cross that bridge, 5!

Drums just entered, you’re running on the trees’ shadows now
<2:15 in the song, 13:43 in the run> 3.4 km in the run!
Soon you’ll reach that river, his name is Rubicon, you cross that, 5!

Entering a world of pain and bridge before my eyes.

I wish I could go back will never be the same again
<5:22 in the song, 16:51 in the run>, you are at 4km, passing under the bridge now.

4 minutes to go.. GO!
You bring your wrist close to see the watch, all is blurry; blurry sounds mixed with blurry images and pain, you are breathing heavily and loud.
You can’t see, you are dying. Your muscles burn and your veins pump battery acid.

You dance on the graves who bled for us, do you really think they’ll come for us..
<7:30 in the song, 18:58 in the run>

Love in anger, life in danger… Enter the mighty solo.
<8:24 in the song, 19:52 in the run>

You can see the finish line now, 200m to go, you can do it, 5!
Go now, run, run your guts out.. Now run some more!

Love in anger, life in danger…
<9:03 in the song, 20:32 in the run>, crossing the parking entrance now, the very last stretch.

You are desperately sprinting your guts out. DESPERATE. Enter Drums and it’s getting slower, look your watch.. you made it, you made it, smile now, laugh!

5K
<9:43 on the song, 21:12 on the stopwatch>

New PR 21:12, No Rush now, you did it. Cool down, stretch. No Rush.

2112.jpg
 
A great video that describes wonderfully how awful it feels when you are running a PR time of a short distance. Our protagonist asks two British elite runners Johnny Davies & Mark Pearce to slow jogging their way and help him lower his 10k PR of 37:49.
Here it is:

www.youtube.com/watch?v=T3Vuva4JV48&list=LL&index=7

And here's something I wrote about that subject visualising my next 5k PR at 21:12, shortly after Senjutsu was released. The timings are real and matching with the places I'm describing as I did the round of the park back then to find my anchor points :D

Weeks before a projected-to-be a Personal Record (PR) run, I will be practicing a combination of meditation and visualisation. This is a century old technique and in sports was brought to wider attention by Michael Phelps. I took my inspiration from him. Phelps used to get mentally prepared for many different scenarios. For instance loosing his googles and still winning the 200m butterfly with a WR in the Olympic final, is said to be achieved because he has worked this scenario by practicing visualisation.



In any case, since I’m not Phelps and I don’t compete professionally, I work only one scenario, the most common: Pain.

My 5k PR is 23:15 and I want to bring it down by nearly 2minutes before the end of 2022. Since Senjutsu is still fresh, I will be working on a visualisation that involves Senjutsu and I have already started visualising every now and then, months before the actual run. I have marked the places, walked the spots already and know which part of the songs will play and where at the required PR pace.

I’m gonna play the entire Senjutsu CD2 on my earphones from the time I’ll leave home to the finish line. Commuting -warn up will be covered by the first two tracks, race will be covered by the Parchmement & Hell on Earth; where I’ll use the mighty riffs & solos as a mental doping to overcome pain. By the end of CD2, I’ll have run a sub 22 minutes 5k.

Pre-run
Darkest Hour: Leaving from compound & commuting with my bicycle to the Park, AKA The Theatre of Pain.
Death of the Celts: Commuting ends, locking the bicycle, warm up exercises until the solo, then slow warm up running.

The Parchment
Continue the warm up during the slow intro, enter the mighty riff
<1:10 in the song>, press the stopwatch, GO!

The Run
When the moon will rise again -one minute in the run and I’m suffering already.

I see that pillar and entering Dave’s solo, The Mighty Distortion
<5:25 in the song, 4:15 in the run>, 1km

I’m already praying for this to end, looking my watch 4:14 pace, you got it, 5. The mesmerising riffs are delivering you to the zone.
Don’t stop, it will end up soon, no pain.

Meet me theeeere
<9:28 in the song, 8:18 in the run>

I enter the 2k mark, all is blurry now.. I want to up the volume on my earphones, I can’t even reach there, riffs and agony is all there is.
I see the final turn approaching, you’re getting there, 5, don’t stop.

<Slow intro of Hell on Earth, you pass the final turn and 3.2k mark>
Don’t stop now, run run, cross that bridge, 5!

Drums just entered, you’re running on the trees’ shadows now
<2:15 in the song, 13:43 in the run> 3.4 km in the run!
Soon you’ll reach that river, his name is Rubicon, you cross that, 5!

Entering a world of pain and bridge before my eyes.

I wish I could go back will never be the same again
<5:22 in the song, 16:51 in the run>, you are at 4km, passing under the bridge now.

4 minutes to go.. GO!
You bring your wrist close to see the watch, all is blurry; blurry sounds mixed with blurry images and pain, you are breathing heavily and loud.
You can’t see, you are dying. Your muscles burn and your veins pump battery acid.

You dance on the graves who bled for us, do you really think they’ll come for us..
<7:30 in the song, 18:58 in the run>

Love in anger, life in danger… Enter the mighty solo.
<8:24 in the song, 19:52 in the run>

You can see the finish line now, 200m to go, you can do it, 5!
Go now, run, run your guts out.. Now run some more!

Love in anger, life in danger…
<9:03 in the song, 20:32 in the run>, crossing the parking entrance now, the very last stretch.

You are desperately sprinting your guts out. DESPERATE. Enter Drums and it’s getting slower, look your watch.. you made it, you made it, smile now, laugh!

5K
<9:43 on the song, 21:12 on the stopwatch>

New PR 21:12, No Rush now, you did it. Cool down, stretch. No Rush.

View attachment 29780

:lol:

That wank to Churchill that is Darkest Hour would put me off running forever!!!

For what is worth, I did 5.64 km in 25 minutes today with no soppy Churchill odes in my iPod. :D
 
:lol:

That wank to Churchill that is Darkest Hour would put me off running forever!!!

This is an old text, I wrote it mid September 2021 in the oasis city of Dunhuang when Senjutsu was super fresh and I was literally in a middle of the best road trip of my life. I was ecstatic. Plus that interesting discussion about Churchill that changed my view about him hadn't happen yet. I still thought he was a good guy. -_-

Hexi.png

For what is worth, I did 5.64 km in 25 minutes today with no soppy Churchill odes in my iPod. :D

It'd be interesting to see what is your top speed. Next time could you do 4 x200m and record the time for each? I'm quite sure your pace would be at the lower end of 3 (mine it's at the higher best case ~3:40/km)

Interesting fact: Kipchoge's pace for his marathon world record was 2:52/km which is a pace that me, you and most of the people here cannot even sprint for 200m !!



PS: in 2 1/2 hours from now I will measure my VO2 max in the laboratory. According to my watch is 48.4 right now. Let's see! I will know that and other interesting details in 4 days from now. :D
 
Adidas took it to next level: A 500$ super shoe that's super stripped down, super light-weight that can last just for just one marathon.
It will have its world premier in Berlin Marathon, 24 September via 4 elite Adidas athletes.
It's a shoe designed for world records, though it's unlikely we have a World Record, as both Kipchoge & Kiptum wear Nike's Alphafly 3.

Better Adidas signs Kiptum soon :D

$100 Per Ounce!! Adidas Adizero Adios Pro Evo 1​

 
Joshua Cheptegei 10k WR full race video at Valencia, 2020. Notice how the speaker mentions The Loneliness of a Long Distance Runner at 13:47 -_-

 
I have not posted here in a week or two! As an update, I have stuck to my plans of maintaining at 30km/week so far. This consists of the following:

Tue - 5km easy (~7:30/km pace)
Wed - 5km easy (with 4x100m at ~4:15/km pace, this is my attempt at strides)
Fri - 5km easy/tempo (running club at my workplace, pace can vary)
Sat - 5km parkrun
Sun - 10km long

As of tomorrow, I will have maintained this for 4 weeks in a row (rest week next week due to travel), in which time my parkrun pace has decreased from 5:34/km to 5:13/km.
 
I have not posted here in a week or two! As an update, I have stuck to my plans of maintaining at 30km/week so far. This consists of the following:

Tue - 5km easy (~7:30/km pace)
Wed - 5km easy (with 4x100m at ~4:15/km pace, this is my attempt at strides)
Fri - 5km easy/tempo (running club at my workplace, pace can vary)
Sat - 5km parkrun
Sun - 10km long

As of tomorrow, I will have maintained this for 4 weeks in a row (rest week next week due to travel), in which time my parkrun pace has decreased from 5:34/km to 5:13/km.

I admire you for sticking to a running schedule!

I usually only run 2 or 3 days a week (I cycle to work though).
 
Berlin Marathon tomorrow guys.
09:15 starting time, for UK 08:15 you can still watch the second half! :p

Berlin-Marathon-Kipchoge-2023.jpg marathon-2023-berlin-strecke.png


In other news, I've measured my running in a laboratory and on September 15th my official VO2max was 47.7 when on watch was 48.3
Thus I'm quite certain real VO2max it's above 48 now -on Apple Watch now 48.9 :)
Reading the results I got official confirmation that I could do a sub 3hr Marathon one day, but as of now, a sub 3:45 wouldn't be impossible.

Speaking of which, I am diving into my Marathon training which will be either Shanghai 26 November or Hong Kong on 17 December, HK more likely. Man, it's a different beast all together.

Every single run and I'm doing 5 per week is 10k or more and the Sunday long runs are really long, will do a 20k tomorrow and it's just getting starting!
All in all, I'm doing ~70k per week up from ~30k I was doing 4 months earlier.

I haven't miss a training yet, but nutrition is totally unstructured and it's getting hard by the week to perform my intervals. So I'll start getting the right fuel soon.

November Marathon.jpg
 
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