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23.01.2022 After a long time out injured this is my attempt at a bit of speed work today as all the long trail races are cancelled. This was 5 x 1k with a decent rest in between - (probably too long as I was knackered) Today’s goal was sub 4 minutes/k. I’m aiming to get back to sub 20mins, so in 3-4 weeks I’ll be aiming to do each km in 3.45 /k or less x 4-5. Hopefully parkrun will be back up and running in the near future. This is a tough session to do, but is great for strength, speed and running technique.

22.01.2022 It’s still a great time to stay fit, get out and run and keep some focus on maintenance or improvement. There may not be an event, but you could set yourself a goal for 5k, 10k or a half marathon in the weeks ahead - not necessarily a PB, but an improvement! For me, I’m working towards improving my 5k time by doing some speed work each week to come back to parkrun (whenever that might be) in good shape and work towards my goal in March in the 50-54 age category. What’s your g...oal? If you’re looking at a running goal, contact me to set yourself a training program to keep you on track and accountable.

19.01.2022 Full comprehensive running training plans from 5k to Ultramarathon trail races. Includes a free spreadsheet to predict most race distances (including elevation) based on 5K PB, which you can adapt over time.

13.01.2022 I’ve been implementing one of my own plans for the last 10 weeks to cut my 5k time down. From a fairly solid starting point, I’ve managed to knock over a minute off my time and hit my goal today ahead of schedule. I always have a slight dread of speed work, but I’ve not missed a week and varied it a bit to keep me going. Anyway, if you want to get your goal 5k/parkrun time down ready for Saturday mornings when parkrun starts again - send me a message via messenger or email and we can work a plan out. Or if you’re going for something longer - a Marathon perhaps or anything up to a 160k mountain Ultra, there’s plans for that too. If you fail to prepare, you prepare to fail or something like that. Cheers Andy

13.01.2022 Planning your pace for a hilly trail run. We'll use UTA22 as it's fairly straightforward. 22km, 1200m elevation - 55m/k elevation so fairly tough. Let's say you have a 3hr time in mind to finish. You'll probably need to be a sub 25 minute parkrunner to do this time.... (If you're after a training program I will calculate your pace based on your 5k time) For 3hrs your average pace needs to be 180minutes/22km = 8 mins 11 secs/k As you can see, the first 8k is downhill and fairly good to run. 5min 15 secs/k would give you 42mins. 8-9k is walking pace uphill. 12mins - 54 mins 9-11k is a bit better but still about 100m elevation over those 2k. Lets say 9min/k so 18 mins = 1hr 12mins overall 11-12k downhill - 5min 15secs/k = 1 hr 17mins 15 secs 12-17k - 430m elevation in 5k! Walking pace. 12mins/k = 60mins = 2hrs 17 mins 15 secs 17k-21k fairly flat - 5mins 30 secs/k - 22 mins = 2hrs 39 mins 15 secs 21-22k Furber steps - Allow 20-21mins for this as its tough and 941 steps. If you break it down like this you can soon tell if your likely to hit your goal time. If the time doesn't add up, tweak the pace on each section to see if it's feasable to gain a bit of time Look at each section and the levation per k. If you're looking at 70m elevation/k over a few kms, have you done some training on similar terrain? If so what is your pace? How do you feel? How fast is your walking up a steep hill pace (70m/k elevation)? Sometimes breaking it down can show you that your goal may be unrealistic, but it will give you a good sense of where you'll be at each stage of the race and most importantly, your planned finish time! So in summary - break each section down as best you can, measure the elevation for that section and work out your pace considering the length of the race.

13.01.2022 While we can still do our exercise, there are no events to train towards at the moment. This might be a good time to set yourself a few challenges - solo! A few things I’m looking at to keep me motivated are improving my 5k parkrun time, doing 1k speed work and another thing I’m thinking about is a day/night long solo ride, maintaining a certain average speed. These are the things that keep me motivated, as well as the benefits to mental well being. Any goals you might have? Let me know!

13.01.2022 Doing a hilly trail running event Training tip If you want to make the most of your training for a trail event with hills make sure you know the elevation and distance beforehand. For example - Up the Buff 25km with about 925m elevation... Do the following calculation to work out elevation per Km 925m/25km = 37m/km elevation Once you know this you can plan your hilly runs to match this elevation profile. You can also do hill repeat sessions to go beyond the elevation profile and hit 40/50/60+m/km. This will make the hills on your event seem like a walk in the park (A hilly park). It’s good to have a GPS watch with the following set up on the screen (Time, distance, elevation and 1 other field of choice eg HR, time of day, average pace or average speed) Next week I’ll touch on planning your time strategy on a hilly event. How to track your progress and goal time.

11.01.2022 So, I’ve been implementing my speed work plan since March 12th, missing about a week due to injury. My 5k best at the time was 20:50 and 10k about 45mins at best. In the last 3 weeks I’ve surprised myself (I mean really surprised myself!) to get a personal best at 5k, 10k and 21.1k. Last previous PB’s were about 5-6 yrs ago, so I thought those were behind me now and I’d be just hanging on. So here’s the results so far - 5k - 18:50... 10k - 39:44 21.1k - 1hr 27:38 Still room for improvement on the 5k and maybe thinking about a Marathon PB attempt, although Zwift is taking over my legs and crucifying them! I’m also getting a bit weary of speed work after about 20wks!!

11.01.2022 Planning your pace during a hilly race :- If you like Maths you'll like this - If not read the last little bit as a summary. It can be pretty tricky to work out your pacing and estimated finish time for a hilly race (During the race).... If you've been training on similar terrain and/or elevation you should have an idea of what time you want to achieve. Lets use "Up the Buff" for an example. 25km, 925m elevation 37m/k elevation If you can run a 5k in 25 minutes you should be able to run 25k in about 2hrs 20mins or less. Add in 37m/k elevation and that takes your time out to a bit over 3hrs (Assuming you've trained properly for the event). I've got spreadsheets for this if you need a training plan (Up to 160k and 70m/k elevation). GOAL Sub 3hrs - So were looking at an average pace of 7mins 12secs/k overall (For 3hrs). Firstly work out your pace if you were to run on the flat for 2-3hrs - I think we'd be looking at around a 6 min per k or less. As you're running, you can calculate if you're on track, ahead or behind with your elevation according to your distance run. Example 1 - 5k done, 222m elevation gain, 37 mins 12 secs elapsed. According to the time elapsed it looks like you're a minute or so behind schedule based on a 7min 12 sec/k (5k = 36mins). However you've done 222m elevation which is 6 x 37m - Therefore if you were to run the next km on the flat you'd still be on track with elevation gain and you'd be running a 6 minute K, which would bring you to an average pace of 7 mins 12/k and an average elevation of 37m/k over 6k. The next K may be hilly, but you know you're on track still at 5k. Example 2 - 15k done, 481m elevation gain, 1hr 48 mins elapsed. So, you're on track with time (7mins 12 secs/k x 15 = 1hr 48mins), however you're behind with your elevation by 74m (15 x 37m/k = 555m). That means you have to do the last 10k with 444m elevation or 44.4m/k elevation. This will mean that you really have to dig deep and get a move on, or you'll have to factor in the hilly finish and accept a slower time. Example 3 - (This is actually similar to Up the Buff in reality so this one is fairly accurate) 20k done, 900m elevation gain, 2hrs 29 mins elapsed . Looks like you're behind schedule by about 5 minutes. 7mins 12 secs x 20 = 2hrs 24mins. However, according to the stats you've got 25m elevation to go in the last 5k - Plus a lot of it's good downhill running and not too steep. So dig deep, let the legs go and you can run a sub 31 min last 5k here and still come in under 3hrs - Job done. This may sound quite complicated, but as a summary - Before panicking because your behind or celebrating thinking you're going really fast, check the elavation gain on your watch and work out what's to come. Next week I'll look at planning your hilly run pace, weeks in advance - How you estimate a finish time and what time you'll reach each checkpoint.

09.01.2022 Another 5k2Ultratrail plan coming to fruition this morning with a 5k PB for Kaz Turner :- Last PB for 5k - 5 yrs ago - 23:36. Today, 22:18!!! If you’re after a new challenge, let me know if you need a plan.

08.01.2022 To keep me occupied while I’m injury free, but have no events to train for, my schedule each week is loosely based around the following :- Bike 80+k on road keeping to a minimum speed to keep me honest! (I also love the mathematics of it, so keeps me motivated) A 15k run at 80-90% effort 5 x 1k speed work (90-100% effort) with 2.5k warm up and cool down. This is to get back to parkrun a bit quicker than when it stopped!... Mountain biking just for fun - 20+k A few other runs up hills, trails or road for fun at a steady pace to make up another 15-20k. So, tomorrow is my steady mountain bike day after my 15k effort today, so need an easy day before sprints the day after, all being well. Hopefully when the events are confirmed later this year, I’ll have a good base to start the bigger running weeks ahead. Let me know what your fitness regime is like and why! See more

07.01.2022 Turners Tip - Trying for a 5k PB? Try running 1k at 15-20seconds faster than your PB goal pace. Rest a few minutes, then do it again 3-5 times. Keep your times consistent! Eg - Trying for sub 25mins? That's 5min/k... So do your 1k speed work at 4.40-4.45min/k Try that once a week for 4-8 weeks. See more

02.01.2022 A few guidelines for when to use heat or cold therapy. So for example, if you’ve just injured yourself use cold therapy or the RICE principal - Rest, Ice, Compression and elevation. https://www.opchealth.com.au/wrap-on-ice-gel-pack (Both Hot and cold therapy)