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Fab Crap Runners’ Club WEEK 21 (21- 27 May)
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FAB CRAP RUNNERS' CLUB
WEEK TWENTY ONE!!!
MOTTO: We run #LikeAToddlerChasingAPug
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Hey lovely Fab Crap Runners!
It's Week Twenty One!
How’s everyone doing? We’re well into the season of fun runs and 10km and half marathons etc etc.
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SEX CLUB... SEX CLUB... SEX CLUB... SEX CLUB... SEX CLUB... SEX CLUB... SEX CLUB...
The FCRC sex-club social will be on 8 June at Vanilla Alternative from 8pm. Everyone is welcome. If you’ve never been to a club before, come along with us. It’ll be loads of fun to sit in the hot tub gossiping! There’s no obligation whatsoever to play with anyone. I can meet nervous newbies outside so we can go in together.
(Please note, you'll need to ensure you're a member of the club (Vanilla Alternative) and that you've booked a place for the event itself well in advance).
Please RSVP.
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EXPLANATION AND ETHOS:
EVERYONE is welcome in the Fab Crap Runners' Club (the crapper the better).
From 1st January, a bunch of Fabbers began improving our fitness through running. None of us were natural athletes (I was a natural couch potato!) but we did it anyway.
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FOR COMPLETE BEGINNERS:
"Couch to 5k" (C25K) is a nine-week running programme for absolute beginners, available on various free phone apps (I used Get Running). But you can join this thread to get fit by any means including walking and cycling - all are welcome. If you're expecting to be utterly crap at it (I mean reeeeeeeeeally bad), you're in the right place. Join the thread, tell us what your aim is and we'll cheer you on each week, just for trying.
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FOR MORE EXPERIENCED RUNNERS:
Tell us what you’re up to with your running, your training and your races. Let’s us know your highs and lows. Please cheer on the newbies and give advice if they ask.
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AND FINALLY:
If you have a wobble, keep posting here. It happens to all of us but don’t give up!
Mrs Trellis x
PS - Don't forget to RSVP for the sex club social! All are welcome. |
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By (user no longer on site)
over a year ago
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So Liverpool Rock n Roll marathon yesterday. My god that was tough! Hillier than I expected but I just didn't have it, even very early on I just felt empty, by my mile 12 I was walking more than running bit making okay progress compared to those around me but realised time was going to be nothing special. Spent the last hour walking slowly with a guy i found sitting on a bench in a complete state, he needed the company more than I needed to push on.
It very, very nearly broke me but it's a cracking medal so all worth it |
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By (user no longer on site)
over a year ago
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"So Liverpool Rock n Roll marathon yesterday. My god that was tough! Hillier than I expected but I just didn't have it, even very early on I just felt empty, by my mile 12 I was walking more than running bit making okay progress compared to those around me but realised time was going to be nothing special. Spent the last hour walking slowly with a guy i found sitting on a bench in a complete state, he needed the company more than I needed to push on.
It very, very nearly broke me but it's a cracking medal so all worth it"
Well done you sounds like you dud an amazing job anyway x |
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By (user no longer on site)
over a year ago
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"So Liverpool Rock n Roll marathon yesterday. My god that was tough! Hillier than I expected but I just didn't have it, even very early on I just felt empty, by my mile 12 I was walking more than running bit making okay progress compared to those around me but realised time was going to be nothing special. Spent the last hour walking slowly with a guy i found sitting on a bench in a complete state, he needed the company more than I needed to push on.
It very, very nearly broke me but it's a cracking medal so all worth it"
It nearly broke you but it didn't  well done, a fantastic effort |
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By *utie91Woman
over a year ago
Hitchin |
So after adding some cardio back into my gym routine for the last 2 weeks I decided to actually start c25k yesterday..
It was hard... but I did complete my first run lol
My friend wants to start it this week so I decided to see how bad it was so I could run it with her so we are going out tonight to give it a go  |
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By (user no longer on site)
over a year ago
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"So after adding some cardio back into my gym routine for the last 2 weeks I decided to actually start c25k yesterday..
It was hard... but I did complete my first run lol
My friend wants to start it this week so I decided to see how bad it was so I could run it with her so we are going out tonight to give it a go "
Well done you!
The first run is always the hardest.... No wait, every run is the hardest  |
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By (user no longer on site)
over a year ago
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Fooking phone!!!  just shows how much I rely on it!
It couldn't get GPS (any techno folk want to explain why???)
So after wasting 10 minutes walking and almost throwing my phone into the road, the deflated me ran and walked my route 
Tomorrow is another day and will try again |
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By (user no longer on site)
over a year ago
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"Did a slow parkrun on Saturday (heavy legs) then did a 10k on Sunday.
Now come down with a throat infection, so won't be running for a bit. The only thing I can currently eat is ice cream!"
Oh no! Eating lots and lots of ice cream, must be awful  Hope you do feel better soon x |
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"Did a slow parkrun on Saturday (heavy legs) then did a 10k on Sunday.
Now come down with a throat infection, so won't be running for a bit. The only thing I can currently eat is ice cream!"
Get well soon x x x |
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By *obbaukMan
over a year ago
Hitchin |
Away in Turkey this week, so other than a bit of swimming and stints in the gym, I finally went for a run this morning.
Well, it wasn't a good idea heading out at 11 when the temp had hit over 30. Especially after a night on the Efes. Only managed 25 mins at a stodgy pace. |
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"Away in Turkey this week, so other than a bit of swimming and stints in the gym, I finally went for a run this morning.
Well, it wasn't a good idea heading out at 11 when the temp had hit over 30. Especially after a night on the Efes. Only managed 25 mins at a stodgy pace."
Hope you are having a lovely holiday! |
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"So Liverpool Rock n Roll marathon yesterday. My god that was tough! Hillier than I expected but I just didn't have it, even very early on I just felt empty, by my mile 12 I was walking more than running bit making okay progress compared to those around me but realised time was going to be nothing special. Spent the last hour walking slowly with a guy i found sitting on a bench in a complete state, he needed the company more than I needed to push on.
It very, very nearly broke me but it's a cracking medal so all worth it"
Well done. Sounds tough!!! |
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"So after adding some cardio back into my gym routine for the last 2 weeks I decided to actually start c25k yesterday..
It was hard... but I did complete my first run lol
My friend wants to start it this week so I decided to see how bad it was so I could run it with her so we are going out tonight to give it a go "
Nice one. That first run is the hardest. You can do it! |
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"Fooking phone!!! just shows how much I rely on it!
It couldn't get GPS (any techno folk want to explain why???)
So after wasting 10 minutes walking and almost throwing my phone into the road, the deflated me ran and walked my route
Tomorrow is another day and will try again "
Bloody technology!!! |
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"Did a slow parkrun on Saturday (heavy legs) then did a 10k on Sunday.
Now come down with a throat infection, so won't be running for a bit. The only thing I can currently eat is ice cream!"
Poor you! Good re ice cream though. What flavour? |
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"Away in Turkey this week, so other than a bit of swimming and stints in the gym, I finally went for a run this morning.
Well, it wasn't a good idea heading out at 11 when the temp had hit over 30. Especially after a night on the Efes. Only managed 25 mins at a stodgy pace."
That is v v hot! |
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"Did a slow parkrun on Saturday (heavy legs) then did a 10k on Sunday.
Now come down with a throat infection, so won't be running for a bit. The only thing I can currently eat is ice cream!
Poor you! Good re ice cream though. What flavour? "
Halo cookie dough 
Solid food tonight - things are looking up! |
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By (user no longer on site)
over a year ago
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First ever post, thanks for this thread
Got a couple of 10km races over the summer so trying to increase endurance. Pace per mile ranges 8:30 to 11:30, I struggle with getting it early on to keep it steady. |
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By (user no longer on site)
over a year ago
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"Second run complete... a little slower than the first as I went with my friend who was doing her first run. I found it much easier than my first run lol
Round 3 on Thursday "
Excellent stuff almost completed week 1 |
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By (user no longer on site)
over a year ago
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Today should be run day but I'm shattered, been extremely busy at work physically, my days off were on the go all the time, I just want to chill I'm on nights tonight so another busy night ahead....why do i feel guilty because I dont want to run today |
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"First ever post, thanks for this thread
Got a couple of 10km races over the summer so trying to increase endurance. Pace per mile ranges 8:30 to 11:30, I struggle with getting it early on to keep it steady. "
Hi and welcome to the thread
*waves*
Good luck for your 10k's. I like that distance.
I've written two messages with suggestions for you, gone back to reread your post, and wondered if I am actually understanding the issue you are having.
Do you mean that when you are running longer distances (i.e. a 10k) you start off at 8:30 pace, but finish running at 11:30 pace?
Or your 5k average pace is 8:30, but your 10k average is 11:30? |
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Hi all,
I'm new to Fab but a seasoned runner.
If there's any runners out there in the Guildford area that fancy meeting up, buzz me a message
In answer to the pace question, try to train so you maintain a constant pace (or thereabouts).
And if you can manage a negative split, good work!
Happy running and fabbing all.
Now I'm off on me 'ols for two weeks - hoooorayyy
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"5km run this evening, took my skipping rope for a little rope play at the end of the rum though exhausted myself sprinting up hills.
A little rope play would make running more fun...  "
So would rum  |
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By (user no longer on site)
over a year ago
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"Do you mean that when you are running longer distances (i.e. a 10k) you start off at 8:30 pace, but finish running at 11:30 pace?
Or your 5k average pace is 8:30, but your 10k average is 11:30?"
5km pace is 8:30, I'm using 11:30 pace to increase stamina for 10km. For 10km I tend to be tail off from that pace.
At the moment I want to increase endurance before pushing pace.
Thank you |
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By (user no longer on site)
over a year ago
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"A little rope play would make running more fun...
So would rum "
I like to slip in innuendo whenever I can, especially when It's a tight fit.
And bourbon helps make running easier too |
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"Do you mean that when you are running longer distances (i.e. a 10k) you start off at 8:30 pace, but finish running at 11:30 pace?
Or your 5k average pace is 8:30, but your 10k average is 11:30?
5km pace is 8:30, I'm using 11:30 pace to increase stamina for 10km. For 10km I tend to be tail off from that pace.
At the moment I want to increase endurance before pushing pace.
Thank you "
This is about developing speed-stamina. One method of doing that is to run shorter repeated intervals at above target pace. So maybe do 3x1km at 8 min/mile (with 1K warm up and 1K warm down) if you want to increase 5K pace...and maybe 3x2K at 10 min/mile (with 1K warm up and 1K warm down) if you want to increase 10K pace.
You can adjust the number of reps, the pace, or the distance to suit, but essentially this is how you can develop speed-stamina.
Speed sessions (shorter, faster intervals with more reps) and stamina sessions (steady runs over longer distances) complete the set of 3 sessions per week that help any runner at any standard improve their performance.
And don’t forget to take a rest day in between sessions.
Hope this helps...
Twat
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By (user no longer on site)
over a year ago
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Thanks, I'll give it ago. In the summer 2015 I ran five times a week and pace increased as a rsult, though post leg break I want a more structured approach.
How essential do you find the slow down part at the end of the run? |
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By (user no longer on site)
over a year ago
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I've just ran (mix of running and walking) the furthest I've ever ran in my life. Think it's about 3 miles... No joke. Took me an hour and a half and my face is like Violet Beaureguarde but I don't care. Think the fact I was listening to music helped me loads. I'm actually buzzing with myself. Might actually do this 10K yet x |
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"Thanks, I'll give it ago. In the summer 2015 I ran five times a week and pace increased as a rsult, though post leg break I want a more structured approach.
How essential do you find the slow down part at the end of the run?"
My experience is that it’s an essential part of the session, calming the muscles down and generally switching off gradually. Once you have come to a stop then that would be the time to do some gentle stretching if you find that helps recovery too. |
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"I've just ran (mix of running and walking) the furthest I've ever ran in my life. Think it's about 3 miles... No joke. Took me an hour and a half and my face is like Violet Beaureguarde but I don't care. Think the fact I was listening to music helped me loads. I'm actually buzzing with myself. Might actually do this 10K yet x"
Excellent reference and well done |
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By (user no longer on site)
over a year ago
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"I've just ran (mix of running and walking) the furthest I've ever ran in my life. Think it's about 3 miles... No joke. Took me an hour and a half and my face is like Violet Beaureguarde but I don't care. Think the fact I was listening to music helped me loads. I'm actually buzzing with myself. Might actually do this 10K yet x
Excellent reference and well done"
Aww thanks I'm still buzzing
What's that painting btw x |
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By (user no longer on site)
over a year ago
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?"
I'm wanting to do a 10k in September. I'm shitting it in case it takes me about 3 hours. Everyone else that i know who's doing it are all proper runners and have done the London marathon and do 10k's in their sleep
Hope you do well tomorrow. Good luck x |
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"I've just ran (mix of running and walking) the furthest I've ever ran in my life. Think it's about 3 miles... No joke. Took me an hour and a half and my face is like Violet Beaureguarde but I don't care. Think the fact I was listening to music helped me loads. I'm actually buzzing with myself. Might actually do this 10K yet x
Excellent reference and well done
Aww thanks I'm still buzzing
What's that painting btw x"
The Fighting Temeraire Tugged to Her Last Berth To Be Broken Up, 1838
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By (user no longer on site)
over a year ago
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?"
Good luck.
ParkRun tomorrow but will be a steady jog with my girlfriend as we do the sickeningly couply thing of running together and showing off our matching tops from Liverpool last weekend.
Sunday I'm volunteering at a local triathlon. |
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?
Good luck.
ParkRun tomorrow but will be a steady jog with my girlfriend as we do the sickeningly couply thing of running together and showing off our matching tops from Liverpool last weekend.
Sunday I'm volunteering at a local triathlon. "
Well done. Walking Miles to a beer festival counts yes lol |
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By (user no longer on site)
over a year ago
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?
Good luck.
ParkRun tomorrow but will be a steady jog with my girlfriend as we do the sickeningly couply thing of running together and showing off our matching tops from Liverpool last weekend.
Sunday I'm volunteering at a local triathlon.
Well done. Walking Miles to a beer festival counts yes lol"
Always  |
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?"
Good luck!
I'm on the sick bench and taking it easy this weekend. Will pop down to say hello to everyone at my local parkrun.
Then fingers crossed I will then be well enough to run again Tuesday evening at our club session. Hills |
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?
I'm wanting to do a 10k in September. I'm shitting it in case it takes me about 3 hours. Everyone else that i know who's doing it are all proper runners and have done the London marathon and do 10k's in their sleep
Hope you do well tomorrow. Good luck x"
You'll be fine.
Average walking pace is about 19 minutes per mile, so at the outside you will do it in under 2 hours even if you walk it all.
And your "proper" running friends will be supportive of you every step of the way and give you a big cheer when you cross the finish line.
You have just over 3 months to train, plenty of time to do a couch to 10k (yes, that version does exist).
Go sign up for it |
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?
Good luck.
ParkRun tomorrow but will be a steady jog with my girlfriend as we do the sickeningly couply thing of running together and showing off our matching tops from Liverpool last weekend.
Sunday I'm volunteering at a local triathlon.
Well done. Walking Miles to a beer festival counts yes lol
Always "
Hurrah glad you approve - just to keep things in the mix I am cycling to this afternoons beer festival and getting a lift to a different one this evening - running will resume at some point!
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?
Good luck!
I'm on the sick bench and taking it easy this weekend. Will pop down to say hello to everyone at my local parkrun.
Then fingers crossed I will then be well enough to run again Tuesday evening at our club session. Hills "
Hope you're off the sick bench soon!
Was a really tough run, was warm and very strong winds in my face up a very steep hill which felt like running on the spot, not a great time but happy enough
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?
I'm wanting to do a 10k in September. I'm shitting it in case it takes me about 3 hours. Everyone else that i know who's doing it are all proper runners and have done the London marathon and do 10k's in their sleep
Hope you do well tomorrow. Good luck x"
Thanks was a tough one and time was a bit disappointing but wasn't the conditions for a PB so happy enough and good after was amazing, stuffed with cakes and sandwhichds, need to run a marathon to work it off lol |
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Hi Everyone. I did my second park run(mostly walking) today but was nearly 9 minutes faster than first time. My next target is to get a time starting with a 4 instead of a 5. Is that crap enough to be on here and any local peeps who can help me train I would really appreciate it. J x |
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"Hi Everyone. I did my second park run(mostly walking) today but was nearly 9 minutes faster than first time. My next target is to get a time starting with a 4 instead of a 5. Is that crap enough to be on here and any local peeps who can help me train I would really appreciate it. J x"
Brilliant, not be long before your time starts with a 2 or 3! |
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"Hi Everyone. I did my second park run(mostly walking) today but was nearly 9 minutes faster than first time. My next target is to get a time starting with a 4 instead of a 5. Is that crap enough to be on here and any local peeps who can help me train I would really appreciate it. J x
Brilliant, not be long before your time starts with a 2 or 3!"
Even 49.59 would do x |
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By *ickawitchCouple
over a year ago
Away with the fairies (Liverpool to you) |
Hello folks, didn’t know this existed. I’ve recently started a six week boot camp in an effort to loose my belly. I’m thinking I may try including a ‘slow’ jog on the treadmill as well. I’m Pete by the way. |
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"Hi Everyone. I did my second park run(mostly walking) today but was nearly 9 minutes faster than first time. My next target is to get a time starting with a 4 instead of a 5. Is that crap enough to be on here and any local peeps who can help me train I would really appreciate it. J x"
Fantastic! Well done! |
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"Hello folks, didn’t know this existed. I’ve recently started a six week boot camp in an effort to loose my belly. I’m thinking I may try including a ‘slow’ jog on the treadmill as well. I’m Pete by the way. "
Hi and welcome! |
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"Hi Everyone. I did my second park run(mostly walking) today but was nearly 9 minutes faster than first time. My next target is to get a time starting with a 4 instead of a 5. Is that crap enough to be on here and any local peeps who can help me train I would really appreciate it. J x
Brilliant, not be long before your time starts with a 2 or 3!
Even 49.59 would do x"
Every second less is a success |
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By *ocbigMan
over a year ago
Birmingham |
Ah the joy of running getting out & doing things you might not otherwise do... Running in warm late spring thunderstorms this morning, awesome simply awesome. Very wet new shoes though, worth it! |
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"https://www.bn.org.uk/calendar/event/4111-5k10k-run-at-nudefest/
Who's up for this.... No naughty stuff though as its a naturist event! "
Am busy for this one, I have looked at one in Orpington held a couple of times a year. |
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I need some motivation!
I'm on holiday in Florida and trying to get out for a run but keep convincing myself not to get up early.
Somebody give me a kick in the backside to get my lazy butt outa bed, pleease! ????
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By *ickawitchCouple
over a year ago
Away with the fairies (Liverpool to you) |
"I need some motivation!
I'm on holiday in Florida and trying to get out for a run but keep convincing myself not to get up early.
Somebody give me a kick in the backside to get my lazy butt outa bed, pleease! ????
"
If you get up early, get a run in you’ve still got the rest of the day for holiday fun . Plus you’ll be all energised and bouncing. |
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By (user no longer on site)
over a year ago
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"I have a 10k race tomorrow morning, it's forecast to be a warm one, better hold back on the wine this evening.
What running plans has every one else?
I'm wanting to do a 10k in September. I'm shitting it in case it takes me about 3 hours. Everyone else that i know who's doing it are all proper runners and have done the London marathon and do 10k's in their sleep
Hope you do well tomorrow. Good luck x
You'll be fine.
Average walking pace is about 19 minutes per mile, so at the outside you will do it in under 2 hours even if you walk it all.
And your "proper" running friends will be supportive of you every step of the way and give you a big cheer when you cross the finish line.
You have just over 3 months to train, plenty of time to do a couch to 10k (yes, that version does exist).
Go sign up for it "
It's taking me 1 hour 11 minutes to run 3 miles. God knows how I'm going to do a 10k in under 2 hours x |
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