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Calling all PCF runners (2 Viewers)

Meet-up run with plenty of hills to conquer


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Woho, I'm fealing both good and, shucks, bad about today's long run. The good news it that's it's my longest run to date (except a few marathons, but I mean in training), the bad news that it didn't go as I hoped. It was 2h30min in zone 2 and then 30 minutes marathon pace, but I was 9 seconds per km off my target! That's fairly substantial, it translates to 6.5 minutes on the full distance. Even worse, I was deep in zone 4 the whole 30 minutes! Not sustainable!

But that's next months problem, tonight I celebrate (in pain) my longest training run and my longest training week ever of 61.7km!

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Sorry, too tierd to translate it into eagle beaks per trade tariff or watever all y'alls be using nowadays
 
I read about an interval session that sounded like good work.

@10k target pace:
1-2-3-4-5-4-3-2-1 minutes with an equal time of easy jog between each one. I think the example was drawn from an elite runner so time spent at race pace would almost equal the actual 10k race time.

I will try it but since my own target pace would be 10-15 minutes slower over the full 10k, I wonder if something like:

1-2-3-4-5-5-5-4-3-2-1 minutes would make sense. Or maybe that workout is too hard (it certainly is right now, but was thinking closer to the race).
 
Eriks said:
I read about an interval session that sounded like good work.

@10k target pace:
1-2-3-4-5-4-3-2-1 minutes with an equal time of easy jog between each one. I think the example was drawn from an elite runner so time spent at race pace would almost equal the actual 10k race time.

I will try it but since my own target pace would be 10-15 minutes slower over the full 10k, I wonder if something like:

1-2-3-4-5-5-5-4-3-2-1 minutes would make sense. Or maybe that workout is too hard (it certainly is right now, but was thinking closer to the race).
Click to expand...
Sounds like an interesting session!

However, I don't think the right approach is to follow the "equal the actual racetime approach". It doesn't really make sense that you should run for a longer time than an elite runner. If anything, you should lower it! As an example, let's say someone runs the 10k at, say, 60 minutes, should their session be twice as long as the elite runner's?

I recommend trying it first in a scaled down approach, maybe 1-2-3-4-3-2-1 and evaluate from there. That's still 16 minutes of 10k pace which is quite an intense workout!

A friend of mine swears by something called supertusingen. You run fast, faster than 10k pace (maybe 5k pace? Or 3k?), in short intervals. The goal is to build speed without building too much lactic acid.

100m fast, 100m slow
200 + 100
300 + 100
400 + 200
Repeat a bunch of times.

Each repeat means you've run 1000m at a really fast pace!

The 400m is the only one where you start feeling the burn from the acid, so after that one you get 200m of recovery.

I've tried it a few times, it's fun and rewarding! :-)
 
Mr Winberg said:
I recommend trying it first in a scaled down approach, maybe 1-2-3-4-3-2-1 and evaluate from there. That's still 16 minutes of 10k pace which is quite an intense workout!
Click to expand...

Yep, that sounds reasonable

Mr Winberg said:
A friend of mine swears by something called supertusingen. You run fast, faster than 10k pace (maybe 5k pace? Or 3k?), in short intervals. The goal is to build speed without building too much lactic acid.

100m fast, 100m slow
200 + 100
300 + 100
400 + 200
Repeat a bunch of times.

Each repeat means you've run 1000m at a really fast pace!
Click to expand...

I’ll definitely give that a try!
 
Eriks said:
I’ve been meaning to start this thread for a while now. Figured there must be others who enjoy torturing themselves on a regular basis. And that we could use this thread to inspire each other. I know at least @FordPickup92 and @Freudeus are runners.


Who is with me?!
Click to expand...

Ok... ok. Fine. :LOL: :laugh:

Below is me in the 2024 Austin Cap10K.

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My time sucked.... but I finished.

The hat I'm wearing is from the 2010 Cap10k, which I also ran.
 
Last edited:
I ran my first ever 5k race yesterday! Or actually, more like a 5.1k race, even the organizers admit that it's a little too long. ;)

I finished at 19:15 (where my garmin watch claims 18:49 for the actual 5km). A cool fact is I finished 18th out of almost 1900 racers!

It's not as good as it sounds though, because there is also a 10k category which is where most of the strong runners compete, so the statistics are lying a bit. I chose 5k because Stockholm Marathon is this Saturday.

It feels realy good heading into the marathon, my shape has never been better! Fingers crossed I don't catch a bug!! :eek:
 
Mr Winberg said:
I ran my first ever 5k race yesterday! Or actually, more like a 5.1k race, even the organizers admit that it's a little too long. ;)

I finished at 19:15 (where my garmin watch claims 18:49 for the actual 5km). A cool fact is I finished 18th out of almost 1900 racers!

It's not as good as it sounds though, because there is also a 10k category which is where most of the strong runners compete, so the statistics are lying a bit. I chose 5k because Stockholm Marathon is this Saturday.

It feels realy good heading into the marathon, my shape has never been better! Fingers crossed I don't catch a bug!! :eek:
Click to expand...
Wow, congrats! That is a great time!
About where I’m hoping to be in exactly one year
 
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Racereport:

At 10 km i felt I needed to take a shit.

At 20km i really needed to take a shit.

At 30 km i really really needed to take a shit!

At 40 km, well, think of your favorite spice girls song and you get the picture.

Summary: Very happy with the time, a lot of work has gone into it! Next time I'll eat a smaller breakfast...
 
WedgeRock said:
I always drink coffee before a race to prime the pump...
Click to expand...
That's some solid advice

ChrisArmyKnife said:
Great time! I’ll be pumped if I ever get below 4:20! Been thinking about running the Buffalo marathon - didn’t expect to get motivation from a poker chip forum haha!
Click to expand...
Go for it! Doesn't hurt at all!
 
June was my first ever 200+ km month and I rewarded myself with a pair of the Nike Vaporflys:

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Been using Nike for quite some time but have been sticking to the cheaper zoom fly models. Took the Vaporflys on a speed session of 10 x 500m. Felt awesome! Calling them light weight is an understatement:

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I ran a 10k today, my first race since Stockholm Marathon. I've missed a bunch due to an injury, so I was very unsure of my shape.

I had a PB in reach, I just needed to push the last two kms, but I got a stomach cramp at the 8km mark and just couldn't. Managed to squeeze in under 40 mins though, so I'm happy about that!

I'm also really happy about the pacing:

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This has got to be my most evenly paced race yet. I'm pretty good at keeping even paces, but this is something else. From km 2 until the cramp (km 9), each lap was within 2 seconds!

I can really recommend running negative splits on races. Start just under you target and push later! Don't let the adrenaline get the better of you!

Got 6 weeks until the last race of the year, a local marathon. Really hoping I can stay injury free!
 
How da f*ck did this happen?!?

Yesterday was the last race of the season, a marathon in my hometown which is also the official marathon championship for "Norra Norrland", meaning the northern part of northern Sweden. As such, there where prices for age groups as well as the overall winners.

It was reeeeeally windy! Sure, the tailwind sections were nice, but there were looong stretches with headwind that were pure hell! I could swear that it was more head than tail, if that's possible!!

I managed to salvage a new PB of 3:20.39. But moreover, I won the age group 45-49!! I'm the official marathon champion of northern northern Sweden! I did NOT see this comming!!

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Now I asked how the f×ck this happened? I'll tell you. There are two really strong 45-year old runners, both capable of 2:30. One won the overall gold last year, the other won it a few year prior. Well, last year's winner was battling agaist another guy for the overall win, but let him go after 26km and said "f&ck it, I'm going home" and quit! The other guy no-showed the race! So all that was left in my age group was a bunch of non-elite runners, of which I managed to finish first!

So while I know I'm not the best in my age group, for a year I am still:

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