Improving my running

[RobM77]

Robmarriott said:

So I failed.

My aim was 10k in an hour before the end of September and I just couldn't do it, the best I managed was 1:04.something.

I've felt crap about it because all the other targets I set myself (weight loss, no alcohol etc) I managed to achieve.

Because of that, I've done nothing for about a week, I've just convinced myself that I can't do it so there's no point trying and just not bothered at all...

Having given it some thought though, I'm going to get back out tonight. I CAN do it, the arbitrary goal of September has gone but getting myself to a point where I can run 10k in under an hour is still a worthwhile target to get to!

I'm not going to let the negative part of my brain beat me!

Congrats - sounds good to me. You've achieved all your other targets! Now the weight's off and you're fit for running, that's the hard and boring bit done. Now comes the fun bit: training for speed. Do you do intervals and tempo runs yet? How long is your long slow run? Those are the three key runs most runners need.

[Robmarriott]

Fetchez la vache said:

Since you have met your other aims - including weight loss I'd say that was a big win, and far fro failure.
10k in "1:04.something" isn't a long way off target so keep at it, plus many people would dream at a "1:04.something" 10k.
Whatever you do don't just say "fk it" and give up...

Less of the negative waves Moriarty...

1:04.something is still quicker than I did it 5 years ago so I should be happy with it.

Either way, I'm going to carry on, last night I went out and did 2 miles with an average (for the very first time) of under 9 minutes.

That's the frustrating thing about it, my average over 2 miles is more than quick enough to do 10k in under an hour, I just can't keep it up over the distance.

[Robmarriott]

RobM77 said:

Congrats - sounds good to me. You've achieved all your other targets! Now the weight's off and you're fit for running, that's the hard and boring bit done. Now comes the fun bit: training for speed. Do you do intervals and tempo runs yet? How long is your long slow run? Those are the three key runs most runners need.

Still not been doing intervals or tempo stuff yet, I know I need to but every time I go out I just run with no structure and because overall I'm still getting quicker, I get the gratification from Strava for it, which keeps me going. Going out and knowing I'm not going to get any PBs is proving a bit tough!

I'm still mainly doing 2 miles, with the odd 5k (3.1 miles) and my longest is the occasional 10k, I've done 3 this year and that's the 'long, slow' one I suppose.

I keep asking my brother to come for a run with me so I've got someone to push me but because I'm as quick as him or thereabouts, he keeps avoiding it, I don't think he wants me to be quicker than him... got to love sibling rivalry...

[Mothersruin]

Robmarriott said:

Fetchez la vache said:

Since you have met your other aims - including weight loss I'd say that was a big win, and far fro failure.
10k in "1:04.something" isn't a long way off target so keep at it, plus many people would dream at a "1:04.something" 10k.
Whatever you do don't just say "fk it" and give up...

Less of the negative waves Moriarty...

1:04.something is still quicker than I did it 5 years ago so I should be happy with it.

Either way, I'm going to carry on, last night I went out and did 2 miles with an average (for the very first time) of under 9 minutes.

That's the frustrating thing about it, my average over 2 miles is more than quick enough to do 10k in under an hour, I just can't keep it up over the distance.

That's just a bit more training and you'll be all over it.

Make sure you get distance in.

I remember doing a ploddy 2hr half marathon, trained for it properly etc... a couple of days after, went for a very gentle recovery run. Absolutely innihilated my 5k PB! Legs just kept going!

Need all the elements to increase both distance and speed.

You're doing brilliantly.

[RobM77]

Robmarriott said:

RobM77 said:

Congrats - sounds good to me. You've achieved all your other targets! Now the weight's off and you're fit for running, that's the hard and boring bit done. Now comes the fun bit: training for speed. Do you do intervals and tempo runs yet? How long is your long slow run? Those are the three key runs most runners need.

Still not been doing intervals or tempo stuff yet, I know I need to but every time I go out I just run with no structure and because overall I'm still getting quicker, I get the gratification from Strava for it, which keeps me going. Going out and knowing I'm not going to get any PBs is proving a bit tough!

I'm still mainly doing 2 miles, with the odd 5k (3.1 miles) and my longest is the occasional 10k, I've done 3 this year and that's the 'long, slow' one I suppose.

I keep asking my brother to come for a run with me so I've got someone to push me but because I'm as quick as him or thereabouts, he keeps avoiding it, I don't think he wants me to be quicker than him... got to love sibling rivalry...

All sounds good. Enjoying it is the most important thing. To go faster, I'd suggest trying to gradually increase the 2 mile runs so that you're regularly doing 3 or 4 miles after a while. Once a week, perhaps on a Sunday morning, deliberately run slower (conversational pace) and go for longer and make those 10k runs a regular thing. That should get your 10k under an hour.

Let the above bed in for a bit, check you're injury free, and then eventually your shorter runs can become speed sessions: with intervals you run hard and then walk or job to recover and repeat 4 or 5 times; with tempo sessions you run a bit slower than race pace for a period of time to train your body to handle faster paces, with a warm up and down either side. Your next target will be sub 50 min

[gregs656]

Your continued efforts are paying off Rob, don't forget that.

[RobM77]

gregs656 said:

Your continued efforts are paying off Rob, don't forget that.

That's a jolly good point. Rob's 10k in under an hour benchmark is only one facet of running fitness; there are lots of others that will be improving, including the tools to go on to crack further benchmarks in the future.

For example, I have a 5km benchmark that I've been working towards for two years, but even though I've not cracked it yet (I was 4 seconds off last time I tried and have only shaved 2min45 of my initial time), I've become a vastly better runner in so many other ways, namely my endurance to go long distances and my speed over those longer distances. My speed over shorter distances up to a mile has also improved hugely. Rob will be the same as this I'm sure.

[Robmarriott]

Oh yeah, no doubt at all, it's a huge improvement from where I was, my first run of the year way back in January was 14:04/mile and I struggled to jog to the end of my road without stopping, now I'm just in the 8s (and comfortable in the low 9s on a bad day...) and managed 2.3 miles without even slowing down the other night, it's a world apart from where I was and I'm more than happy with that.

I'll give some of the suggestions a go too, I ran a few 5ks in the same week in the summer and there was a huge improvement from it both in speed and stamina but the route was across fields which are now starting to get a bit muddy and running 5k on my 2 mile route means covering the same ground more than once which sucks, probably worth it though because it'll definitely help.

Thanks for all the support and pointers.

[gregs656]

Out of interest do you listen to music while you run? A little distraction and a beat might make a bit of difference, does for me.

[Robmarriott]

I do, most of the time. Every time I’ve tried without, all I can hear is my breathing so it definitely helps.

[RobM77]

I find music a total distraction in other sports and it allows me to push much harder, but sadly with running and swimming I find them too rhythmic to listen to do whilst listening to music; the rhythm of my running clashes with the music. I could do it if I found music at my cadence of 170bpm, but I'm not sure it would sound much like music.

Be aware that not many races allow music these days, so don't become too reliant on it. My wife has this problem - she finds running without music almost impossible.

[PistonTim]

RobM77 said:

I find music a total distraction in other sports and it allows me to push much harder, but sadly with running and swimming I find them too rhythmic to listen to do whilst listening to music; the rhythm of my running clashes with the music. I could do it if I found music at my cadence of 170bpm, but I'm not sure it would sound much like music.

Be aware that not many races allow music these days, so don't become too reliant on it. My wife has this problem - she finds running without music almost impossible.

Most races to allow Bluetooth bone conducting headphones like Aftershokz for example which are EA approved, always worth a read of T&C for each race though.

[RobM77]

PistonTim said:

RobM77 said:

I find music a total distraction in other sports and it allows me to push much harder, but sadly with running and swimming I find them too rhythmic to listen to do whilst listening to music; the rhythm of my running clashes with the music. I could do it if I found music at my cadence of 170bpm, but I'm not sure it would sound much like music.

Be aware that not many races allow music these days, so don't become too reliant on it. My wife has this problem - she finds running without music almost impossible.

Most races to allow Bluetooth bone conducting headphones like Aftershokz for example which are EA approved, always worth a read of T&C for each race though.

I've entered a couple of small races this week and they just said there's a ban on "headphones" in the T&Cs sadly. I've definitely seen bone headphones specifically mentioned in larger races though. Perhaps with time they'll be more recognised. I confess I hadn't heard of them until a few weeks ago.

[Ynox]

I've got some Aftershockz. The audio quality sucks, but they work well. Decent battery life and good for races.

I did Cardiff half yesterday in 2:00.25. I really want to do a sub 2! Got a race in 12 days so will try then, but if not then it's time to get training harder and maybe time to join a running club.

[Robmarriott]

Tried some hill work tonight, ended up getting a stitch...

However, after a couple of minutes rest and some stretches, I decided to go full Usain Bolt on a slightly uphill segment and only went and got the KOM for it!

[clonmult]

Ynox said:

I've got some Aftershockz. The audio quality sucks, but they work well. Decent battery life and good for races.

I did Cardiff half yesterday in 2:00.25. I really want to do a sub 2! Got a race in 12 days so will try then, but if not then it's time to get training harder and maybe time to join a running club.

I bought some of the more expensive Aftershokz (got a discount at our local running shop!), totally waterproof. Sound is average, but when I'm running all that I need is something to take my mind of the tedium.

Looking at a phone holder now - I absolutely hate the armband holders, equally dislike the wasitband holders, don't really like holding it in my hand much. I've seen an advert for a product "free train" which straps around your upper body. Has a phone holder in the center of the chest, and a separate holder for keys or cards. Sounds rather good, and isn't too bad a price - £20.

Any other suggestions for phone holders that aren't armband or a waistband?

[RobM77]

clonmult said:

Ynox said:

I've got some Aftershockz. The audio quality sucks, but they work well. Decent battery life and good for races.

I did Cardiff half yesterday in 2:00.25. I really want to do a sub 2! Got a race in 12 days so will try then, but if not then it's time to get training harder and maybe time to join a running club.

I bought some of the more expensive Aftershokz (got a discount at our local running shop!), totally waterproof. Sound is average, but when I'm running all that I need is something to take my mind of the tedium.

Looking at a phone holder now - I absolutely hate the armband holders, equally dislike the wasitband holders, don't really like holding it in my hand much. I've seen an advert for a product "free train" which straps around your upper body. Has a phone holder in the center of the chest, and a separate holder for keys or cards. Sounds rather good, and isn't too bad a price - £20.

Any other suggestions for phone holders that aren't armband or a waistband?

A slightly different suggestion: I've seen running watches that store MP3s and can Bluetooth it to your headphones, so if that's all the phone's for that might be a solution? I don't run with music, but I saw a few advertised when I was buying my running watch.

I take my phone with me on very long runs for safety, but usually I'll have my running Camelbak on me anyway, so that's not an issue.

[clonmult]

RobM77 said:

A slightly different suggestion: I've seen running watches that store MP3s and can Bluetooth it to your headphones, so if that's all the phone's for that might be a solution? I don't run with music, but I saw a few advertised when I was buying my running watch.

I take my phone with me on very long runs for safety, but usually I'll have my running Camelbak on me anyway, so that's not an issue.

I considered it, but would need a watch that could handle calls - really bumps up the price. And my partner has bought me a Garmin Forerunner 45 for my next birthday.

So far I'm only running up to a half marathon, during which I don't need to top up fluids, so won't be carrying a camelbak. When (not if) I work up a marathon or longer, that'll probably change.

[RobM77]

clonmult said:

RobM77 said:

A slightly different suggestion: I've seen running watches that store MP3s and can Bluetooth it to your headphones, so if that's all the phone's for that might be a solution? I don't run with music, but I saw a few advertised when I was buying my running watch.

I take my phone with me on very long runs for safety, but usually I'll have my running Camelbak on me anyway, so that's not an issue.

I considered it, but would need a watch that could handle calls - really bumps up the price. And my partner has bought me a Garmin Forerunner 45 for my next birthday.

So far I'm only running up to a half marathon, during which I don't need to top up fluids, so won't be carrying a camelbak. When (not if) I work up a marathon or longer, that'll probably change.

Ah, yes, that's more of an issue if you need phone calls too. I saw an advert for the strap around your torso that you mentioned a few weeks ago. Personally I thought it looked less comfortable than a waistband (which I own for shorter runs with my phone).

The general wisdom for runs up to two hours is that you won't need carbs, but a drink is a jolly good idea for 10k and over. Personal choice though, everyone's different

[Sowler]

Do you need access to the phone? Most running shorts have a pocket which neatly fits a phone in at the back. Nike Strides for example do and because of the placement barely know your carrying it, add some Bluetooth headphones and away you go.

On the no headphones in races I've done three now with headphones and had not such as a word from anyone about it.