Improving my running
Discussion
Robmarriott said:
Finally got my 5k under 30 minutes, and by some margin last night - 28.55! Very happy with it buy boy do I ache this morning...
From day one of this thread, I've aimed to do 10k in under an hour before the end of September, I'm going to do another 5k this week and then try for the 10k on Saturday. Fingers crossed.
Excellent. Well doneFrom day one of this thread, I've aimed to do 10k in under an hour before the end of September, I'm going to do another 5k this week and then try for the 10k on Saturday. Fingers crossed.
MC Bodge said:
Robmarriott said:
Finally got my 5k under 30 minutes, and by some margin last night - 28.55! Very happy with it buy boy do I ache this morning...
From day one of this thread, I've aimed to do 10k in under an hour before the end of September, I'm going to do another 5k this week and then try for the 10k on Saturday. Fingers crossed.
Excellent. Well doneFrom day one of this thread, I've aimed to do 10k in under an hour before the end of September, I'm going to do another 5k this week and then try for the 10k on Saturday. Fingers crossed.
I didn't do intervals and only tried hill repeats one day before deciding it was torture and I never want to do it again. The actual running was fine but the act of running up and walking down over and over was mentally draining so it's a no, for now at least.
What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
Robmarriott said:
I didn't do intervals and only tried hill repeats one day before deciding it was torture and I never want to do it again. The actual running was fine but the act of running up and walking down over and over was mentally draining so it's a no, for now at least.
What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
Sounds good. As you’re discovering, there are a number of different types of running and you’ll find your own preferences and talents for each. I was chatting about this with my wife yesterday; she likes long distance running, and even if she hadn’t run in months she can knock off 8-10km, which I wouldn’t be able to do after several months off, I’d have to work up to it. I’m the opposite: I like and am better at shorter faster stuff. I actually enjoy intervals and hill repeats.What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
Robmarriott said:
I didn't do intervals and only tried hill repeats one day before deciding it was torture and I never want to do it again. The actual running was fine but the act of running up and walking down over and over was mentally draining so it's a no, for now at least.
What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
Keep it up. What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
May I suggest that rather than doing "reps", whilst you are out on your runs, do the odd hard effort to the next lamppost, a particular tree, the top of a small rise etc?
The mental aspect is quite important. What feels like torture the first time will feel less torture like the next time and so on.
You will raise your limits and get to the point at which you are OK/"comfortably uncomfortable" with working as hard as your body can. You will be capable of running much faster.
You need to tap into the determination. If somebody was chasing you with a knife, you would run faster. For some people, the clock is enough to spur them on, for others (me) it is competition with similar people - I can get quite close to my (non elite) limit.
At the end of a fast 5K you should be completely worn out. If not, you need to push harder!
MC Bodge said:
Robmarriott said:
I didn't do intervals and only tried hill repeats one day before deciding it was torture and I never want to do it again. The actual running was fine but the act of running up and walking down over and over was mentally draining so it's a no, for now at least.
What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
Keep it up. What I've been doing instead is some cross country routes, instead of my two normal routes which were either all pavement or hard gravel pathway. I've also been varying my route length, sometimes I'll do 2 miles, sometimes I'll do 5k and so on. The combination of more distance and different terrain seems to have done the trick!
May I suggest that rather than doing "reps", whilst you are out on your runs, do the odd hard effort to the next lamppost, a particular tree, the top of a small rise etc?
The mental aspect is quite important. What feels like torture the first time will feel less torture like the next time and so on.
You will raise your limits and get to the point at which you are OK/"comfortably uncomfortable" with working as hard as your body can. You will be capable of running much faster.
You need to tap into the determination. If somebody was chasing you with a knife, you would run faster. For some people, the clock is enough to spur them on, for others (me) it is competition with similar people - I can get quite close to my (non elite) limit.
At the end of a fast 5K you should be completely worn out. If not, you need to push harder!
The way to go faster is intervals, and "fartlek" (as MC B describes) is a fun way to do it.If you're competitive then try Strava for some inspiration. What I do to make things more fun for speed work is find segments around the length of the interval I intend to do, and then do my reps around that segment.
Tried the 10k in an hour thing and failed miserably this morning.
Moving time was 1:04.54 - I had to stop completely a few times and pause though because I couldn’t fight the pain. Overall elapsed time was slower than my total time in 2014.
Frustrating, but it means I know I need more training. Think I’m going to struggle to do it in under an hour before the end of the month though but we’ll see!
Moving time was 1:04.54 - I had to stop completely a few times and pause though because I couldn’t fight the pain. Overall elapsed time was slower than my total time in 2014.
Frustrating, but it means I know I need more training. Think I’m going to struggle to do it in under an hour before the end of the month though but we’ll see!
Robmarriott said:
Tried the 10k in an hour thing and failed miserably this morning.
Moving time was 1:04.54 - I had to stop completely a few times and pause though because I couldn’t fight the pain. Overall elapsed time was slower than my total time in 2014.
Frustrating, but it means I know I need more training. Think I’m going to struggle to do it in under an hour before the end of the month though but we’ll see!
What sort of pain?Moving time was 1:04.54 - I had to stop completely a few times and pause though because I couldn’t fight the pain. Overall elapsed time was slower than my total time in 2014.
Frustrating, but it means I know I need more training. Think I’m going to struggle to do it in under an hour before the end of the month though but we’ll see!
Are you doing any other training?
Best time this year on Parkrun yesterday and only 7 seconds short of my PB (last year)
Best time on my 3.8mile route on Thursday too which I could feel in my legs yesterday.
Happy Bunny although keep thinking 7 bloody seconds!
Knee not too bad either.
Not too bad for a 66 year old, think I'm managing to lose a little weight again too.
Best time on my 3.8mile route on Thursday too which I could feel in my legs yesterday.
Happy Bunny although keep thinking 7 bloody seconds!
Knee not too bad either.
Not too bad for a 66 year old, think I'm managing to lose a little weight again too.
We (my partner, youngest son and me) went to our first parkrun on Saturday. Absolutely brilliant event, so much fun!
Probably the most enjoyable run that I've ever done (although I haven't done many), just over 26 minutes, was definitely taking it easy - had a chat with a few other people on the route. Long history of rowing, so hoping that I can get my 5k much closer to my erg 5k time (18:30), but have a feeling that'll never happen. But nice to have targets, however difficult they may seem.
Probably the most enjoyable run that I've ever done (although I haven't done many), just over 26 minutes, was definitely taking it easy - had a chat with a few other people on the route. Long history of rowing, so hoping that I can get my 5k much closer to my erg 5k time (18:30), but have a feeling that'll never happen. But nice to have targets, however difficult they may seem.
Robmarriott said:
Tried the 10k in an hour thing and failed miserably this morning.
Moving time was 1:04.54 - I had to stop completely a few times and pause though because I couldn’t fight the pain. Overall elapsed time was slower than my total time in 2014.
Frustrating, but it means I know I need more training. Think I’m going to struggle to do it in under an hour before the end of the month though but we’ll see!
Like you i have been trying to get a sub hour 10k.Moving time was 1:04.54 - I had to stop completely a few times and pause though because I couldn’t fight the pain. Overall elapsed time was slower than my total time in 2014.
Frustrating, but it means I know I need more training. Think I’m going to struggle to do it in under an hour before the end of the month though but we’ll see!
Its only in the last 4/5 weeks that i've been able to push my 5k time (parkrunning) down to the 27/28 minute mark, but have struggled to keep that pace up for a full 10k.
This morning i clocked in at a similar time to yourself. I'm running a local 10k at the beginning of October that i had booked myself on at the beginning of this year as a running target - when i booked it, i'd been running for about 3 months so was looking at running it in 80 minutes (thinking i could easily do a 8 minutes per K for 10), but now i am really pushing for the 60 minute mark.
Just so addictive!
Keep it up Sir
I decided around Easter this year that I was fed up with my own lack of motivation to exercise, coupled with eating and drinking way too much.
I’ve always been fairly fit, but had definitely let myself go over recent years. 46 years old and verging on 95 kilos, 1m80 tall.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
I’ve always been fairly fit, but had definitely let myself go over recent years. 46 years old and verging on 95 kilos, 1m80 tall.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
Edited by anonymous-user on Tuesday 24th September 20:39
JonnyJustice said:
I decided around Easter this year that I was fed up with my lack of motivation to exercise, coupled with eating and drinking way too much.
I’ve always been fairly fit, but had definitely let myself go over recent years. 44 years old and verging on 95 kilos.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
Wow - 20kg is impressive! It's really lovely to hear how running can change things for the better.I’ve always been fairly fit, but had definitely let myself go over recent years. 44 years old and verging on 95 kilos.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
JonnyJustice said:
I decided around Easter this year that I was fed up with my lack of motivation to exercise, coupled with eating and drinking way too much.
I’ve always been fairly fit, but had definitely let myself go over recent years. 44 years old and verging on 95 kilos.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
That is excellent. I’ve always been fairly fit, but had definitely let myself go over recent years. 44 years old and verging on 95 kilos.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
Are you also doing some strength training? 2 sessions a week of bodyweight circuits will probably be enough.
Pressups, inverted rows (or pullups), squats and lunges will be a good start.
JonnyJustice said:
I decided around Easter this year that I was fed up with my lack of motivation to exercise, coupled with eating and drinking way too much.
I’ve always been fairly fit, but had definitely let myself go over recent years. 44 years old and verging on 95 kilos.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
Excellent times there!I’ve always been fairly fit, but had definitely let myself go over recent years. 44 years old and verging on 95 kilos.
Started trying to jog regularly. At first found things challenging but rather than give up I stuck at it, and gradually built up my distance and speed.
I’m now running 5k in 23’ish minutes and 10k in 50 minutes dead. Recently ran 16k to see how I’d fare since I’ve entered the great south run 10 miles.
Now lost just shy of 20kg and really enjoying it. The hardest bit over the next few seasons will be the dark evenings and inclement weather, but I’m focussed to stick at it and keep improving my run times.
I have to say, I really enjoyed running in the worse weather at the start of the year, even when it was below freezing it was great.
I found that forcing myself to do it come rain or shine felt as good as knowing the aches and pains were for the greater good (the greater good).
Maybe I’m weird though.
Thanks for the feedback above guys, appreciate it!
Having a healthier diet combined with the regular exercise has been key, plus I’ve hardly touched alcohol in the last 5 months. It would be great now to build some muscle and be well toned so maybe that should be my focus over the winter, along with maintaining the running.
I did buy some kettle bells but injured my shoulders and wrists using them so haven’t picked them up since...
Do you guys do treadmill/indoor training or just brave the conditions in general?!
Having a healthier diet combined with the regular exercise has been key, plus I’ve hardly touched alcohol in the last 5 months. It would be great now to build some muscle and be well toned so maybe that should be my focus over the winter, along with maintaining the running.
I did buy some kettle bells but injured my shoulders and wrists using them so haven’t picked them up since...
Do you guys do treadmill/indoor training or just brave the conditions in general?!
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