Improving my running
Discussion
MC Bodge said:
What shoes do you currently have?
Ps. Are you concentrating on trying to keep up a quick step rate, short stride, lifting your knees and being light on your feet? It might feel strange at first, but it will be more efficient (and far more pleasant) than plodding with slow, jarring steps.
Currently have New Balance 1080v4, the current 1080 is v9 but I’m not sure what they might have changed because they look completely different.Ps. Are you concentrating on trying to keep up a quick step rate, short stride, lifting your knees and being light on your feet? It might feel strange at first, but it will be more efficient (and far more pleasant) than plodding with slow, jarring steps.
The ‘80’ means they’re a neutral shoe, no pronation correction in the sole and they’ve been fine for years so I don’t want something which feels different.
Regarding the stride thing, I’m not really sure, I run on my own so it’s difficult to know what I’m doing if I’m honest. I know I’m faster when I actively try for longer strides but I don’t feel like I’m plodding normally either.
There’s a couple of running shops near me apparently so I’ll have to give one a go, thanks for the confirmation of my thoughts.
Anyway, ran 10k last night, the third time in my life, once in 2014 when I did it in 1:19.xx, once this year when I stopped for a drink twice (3 laps of the same route so stopped after each lap), which doesn’t count as a full 20k on Strava, moving time was about the same as 2014.
Last night I managed it non stop, cross country, including a badly rutted green lane which meant I had to walk for longer than I’d have liked... 1:06.56. I’d be under an hour on solid, flat ground I think.
Mega happy with it and I don’t ache today.
Anyway, ran 10k last night, the third time in my life, once in 2014 when I did it in 1:19.xx, once this year when I stopped for a drink twice (3 laps of the same route so stopped after each lap), which doesn’t count as a full 20k on Strava, moving time was about the same as 2014.
Last night I managed it non stop, cross country, including a badly rutted green lane which meant I had to walk for longer than I’d have liked... 1:06.56. I’d be under an hour on solid, flat ground I think.
Mega happy with it and I don’t ache today.
I tried intervals during the week, the fast bits felt awesome but obviously my recovery time wasn’t as good as normal so I wasn’t any faster overall.
Having said that, I’ve done 5k this morning at a PB of 30.38 and a 2 mile PB of 19:03 so there’s still an improvement.
In response to the weight question, yeah, I’ve shed a big chunk, down to 94.0kg from 116.1! The running has helped the weight loss, the weight loss has helped the running!
Having said that, I’ve done 5k this morning at a PB of 30.38 and a 2 mile PB of 19:03 so there’s still an improvement.
In response to the weight question, yeah, I’ve shed a big chunk, down to 94.0kg from 116.1! The running has helped the weight loss, the weight loss has helped the running!
Edited by Robmarriott on Sunday 1st September 12:09
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.
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.
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!
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!
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.
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!
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!
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 "f
k 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.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 "f
k it" and give up...Less of the negative waves Moriarty...
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.
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...
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.
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.
RobM77 said:
Prof Prolapse said:
I wonder if you guys don't mind if I bump your thread with a question...I know nothing about running, I'm very casual about it and I'm just trying to establish what is a decent pace and how hard I should be pushing, for those of you who are more established runners, what sort of pace are you guys doing a 5k in?
For me the enjoyment is beating times, but I'm beating myself and my own PBs, not those of others.For the purpose of a response though, I'm 33, I've been working my arse off all year and my best 5k is 28.55 so far.
Really struggling with motivation again, had Monday off so went for a run in the middle of the day and it was great, tried to gee myself up to go last night and just couldn't be bothered because it's dark and cold.
I'm not afraid of running in the dark but I think the cold is bothering me more now than it was last winter when I was fatter. I know I'll only be cold for about 5 minutes but it's still difficult to push myself through that initial avoidance.
I might do the MK Parkrun this week so could do with doing something tonight at least.
It's frustrating because all year up until this point I've not felt like this and then suddenly the weather is getting to me.
I'm not afraid of running in the dark but I think the cold is bothering me more now than it was last winter when I was fatter. I know I'll only be cold for about 5 minutes but it's still difficult to push myself through that initial avoidance.
I might do the MK Parkrun this week so could do with doing something tonight at least.
It's frustrating because all year up until this point I've not felt like this and then suddenly the weather is getting to me.
RobM77 said:
Robmarriott said:
Really struggling with motivation again, had Monday off so went for a run in the middle of the day and it was great, tried to gee myself up to go last night and just couldn't be bothered because it's dark and cold.
I'm not afraid of running in the dark but I think the cold is bothering me more now than it was last winter when I was fatter. I know I'll only be cold for about 5 minutes but it's still difficult to push myself through that initial avoidance.
I might do the MK Parkrun this week so could do with doing something tonight at least.
It's frustrating because all year up until this point I've not felt like this and then suddenly the weather is getting to me.
You could try some warmer running clothes? I'm fairly thin and really feel the cold, but am never cold when running (other than my face in the depths of winter). For winter I have leggings with a furry inside lining, and I've just bought a fantastic thin long sleeved top which has a raised texture inside, like bubble wrap; it traps lots of air and is extremely warm, despite being really thin. With the right clothes the only thing that stops me running is ice, for fear of slipping and injuring myself.I'm not afraid of running in the dark but I think the cold is bothering me more now than it was last winter when I was fatter. I know I'll only be cold for about 5 minutes but it's still difficult to push myself through that initial avoidance.
I might do the MK Parkrun this week so could do with doing something tonight at least.
It's frustrating because all year up until this point I've not felt like this and then suddenly the weather is getting to me.
Legs aren't an issue, I'll run in shorts when it's below freezing, it's just my top half now needs a little bit of insulation.
Problem solved I think, nipped out at lunchtime and bought myself a couple of dirt cheap long sleeved tops and a really thin jacket thing to try too, although I think it might be like wearing a bin bag in a sauna.... we'll see.
Glad it's not just me who can't stand joggers/leggings too, I got some funny looks running in shorts and a hoody when it was snowing at the start of the year but I wouldn't have it any other way!
Glad it's not just me who can't stand joggers/leggings too, I got some funny looks running in shorts and a hoody when it was snowing at the start of the year but I wouldn't have it any other way!
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