Sooo Sloooooow!

**Portia**

Hey,

I have been running for about a year but with about a 6 month gap from Oct '09 to april '10. The thing is I have stamina and am able to keep going for as long as I set out to run and have never had to stop training mid-run or anything. The problem is I am so slow! I know that a lot of it is down to not yet being fully fit and not training enough but I know from last year when I was at my fittest that I still struggled to pick up any kind of pace. My current average 10k run time is in and around 56 mins-ish.
When I was younger I fainted a lot and while I don't suffer from that any more I think it has affected my confidence and my breathing when the going gets tough.
Would anybody have an advice to overcome this and imrove my times? I feel like I am not fulfilling my potential at the moment.

--amadeus--

The human body is a biological machine and reacts pretty predictably to any given set of conditions. Getting faster is all about giving your body the right conditions to get faster.

(1) Pick a race distance that suits; some people are naturally fast but lack endurance. Some lack speed but could run all day. If you are one of teh latter then play to that strength. The ability to run long distances without your pace dropping is a huge asset in distance running so in your position I would be looking at racing marathon distance and beyond

(2) Pick a plan and stick to it Pace and fitness are gained from consistent, progressive effort over time. If you trained for a few months and then took six months off then you will return more or less to here you began, so picking it up again in April you were effectivley back at the start and - as far as your body is concerned - you have only really been running for 4 months. That's long enough to see good progress but only if you are training smart. Having identified your best race distance find a good plan for that distance (post on here for advice). then stick like glue to that plan. And then pick the next race and train hard, and the next one. Running is a long term sport so think in metacycles, not "how fast will I be in a week or a month" but "how fast do I want to be in a year or eighteen months" and then build and train to that goal.

(3) Stay positive and believe This forum is full of people who used to run 9 and 10 minute miles (or more) and are now running 6 and 7 min/miles. If they can do it so can you

Aimman

--amadeus-- wrote: »

(3) Stay positive and believe This forum is full of people who used to run 9 and 10 minute miles (or more) and are now running 6 and 7 min/miles. If they can do it so can you

I'd agree with that cos it's how I started out and the pace eventully got better over time, although I'm not quite comfortably there on the 7min/miles yet, it's getting there gradually.

But one thing you might look into is running with a partner too, someone who is a bit faster then you. Its can be difficult running on your own and trying to sustain a pace. Too easy to just convince yourself that you cant manage it and drop back to a comfy run. When you are running with someone else, it can be harder to drop off and you might find yourself running better with less effort then you thought to keep up with them, but keep the milage within reason and to a suitable plan to minimise any risk of injury etc.

--amadeus--

My first long run in training for my first marathon I averaged 11:23 min/miles. And it felt very painful...

RayCun

What is a typical week's running for you? Do you do any shorter, faster runs, or include any strides/intervals/fartleks in your normal runs? (Or any slower, longer runs?)

But, as the others said, you're only really running since April, keep it up and you'll get faster.

Krusty_Clown

Consistency. You took a very long winter! If you want to get faster, you need to keep running throughout the year (indoors if you absolutely have to) but as soon as you take a six months break you are resetting the clock.

To quote Amadeus: Pick a race then, Pick a plan and stick to it.

By the way, 56 minutes is a decent 10k time and there are many who would be delighted to have it. I ran the Dublin Port Tunnel race in 2006 in around 53 minutes. I've taken about 17 minutes off of that time by running throughout the year, and following training programs (and getting sage advice like the posts above).

average_runner

Also maybe look at joining a club, they have training group sessiosn whcih will improve your speed and stamina for you.


56 mins for 10km is not slow either. SO well done on that.

opus

As I only started running last Nov can't offer any sage-like advice like the other posters But from my own experience, just doing consistent running every week of 4 to 5 sessions, as I wanted to be able to run the Cork marathon in June, made a big difference in my speed (or lack of it!).

When I started, I struggled to cover 5km in ~35 mins but by May it had dropped to just over 20 mins even though I wasn't doing any particular speed training.

**Portia**

--amadeus-- wrote: »

The human body is a biological machine and reacts pretty predictably to any given set of conditions. Getting faster is all about giving your body the right conditions to get faster.

(1) Pick a race distance that suits; some people are naturally fast but lack endurance. Some lack speed but could run all day. If you are one of teh latter then play to that strength. The ability to run long distances without your pace dropping is a huge asset in distance running so in your position I would be looking at racing marathon distance and beyond

(2) Pick a plan and stick to it Pace and fitness are gained from consistent, progressive effort over time. If you trained for a few months and then took six months off then you will return more or less to here you began, so picking it up again in April you were effectivley back at the start and - as far as your body is concerned - you have only really been running for 4 months. That's long enough to see good progress but only if you are training smart. Having identified your best race distance find a good plan for that distance (post on here for advice). then stick like glue to that plan. And then pick the next race and train hard, and the next one. Running is a long term sport so think in metacycles, not "how fast will I be in a week or a month" but "how fast do I want to be in a year or eighteen months" and then build and train to that goal.

(3) Stay positive and believe This forum is full of people who used to run 9 and 10 minute miles (or more) and are now running 6 and 7 min/miles. If they can do it so can you

That's great advice thanks. Yeah I can't actually believe I took 6 months off, was running in Nov but then the big freeze set in for 6 weeks and after that I had lost the routine of it. Although I remember reading a thread on this forum and seeing photos of ppl out running with dismantled cheese graters nailed to their runners so I suppose there really is no excuse!!:eek::eek::eek::eek:
I really enjoy 10k races but I also want to do a marathon. Might begin a marathon programme and incorporate some smaller races into it. The problem is I really wanted to do the DCM this year but I am away for 2 weeks in Sept which would completely mess up my training and was advised by a few ppl here to pick another one. Maybe if there was one in November somewhere I could do that one. I am also signed up for Adidas 5 mile and 10 mile so would somehow have to have choose a plan that would have me built up to at least 10 miles by August.
Regarding long term goals and staying positive, one of the main reasons I love running is that you have the potential to keep improving well into middle age. Like for example I am 26 now and running a 56min 10k but could be 40 and running a 40min 10k! I just need to get the training in!

Aimman wrote: »

I'd agree with that cos it's how I started out and the pace eventully got better over time, although I'm not quite comfortably there on the 7min/miles yet, it's getting there gradually.

But one thing you might look into is running with a partner too, someone who is a bit faster then you. Its can be difficult running on your own and trying to sustain a pace. Too easy to just convince yourself that you cant manage it and drop back to a comfy run. When you are running with someone else, it can be harder to drop off and you might find yourself running better with less effort then you thought to keep up with them, but keep the milage within reason and to a suitable plan to minimise any risk of injury etc.

Hi Ainman, yes I totally agree I was running with a partner last year and it really spurned me on (she was way faster in our shorter runs) but now she is in Oz. It's so much easier to get out there when you have someone to run with! That's why I have entered into a good few races recently, just to have the competition and momentum of running in a crowd. Unfortuately none of my other friends are into running as a hobby, like one of them might come out with me every once and a while but it's not her thing. I have been reading your log btw, v.implressed at how far you have come, your milage is unreal!

RayCun wrote: »

What is a typical week's running for you? Do you do any shorter, faster runs, or include any strides/intervals/fartleks in your normal runs? (Or any slower, longer runs?) But, as the others said, you're only really running since April, keep it up and you'll get faster.

A typical week would be 3 short runs followed by one long at the w/e but tbh a week where I would get 4 runs in is rare as I work 45-50hr weeks at the moment, but I am not letting this be an excuse anymore. I don't do any fartleks/intervals etc becuse I'm not really sure how to do them, like what pace to maintain when etc. It all gets a bit technical for me! I bought a 405 last year but have just been using it in a v.basic way. I am not technical-minded really and the UBS thing hasn't been picking up my runs properly, so I have never been able to use the software. I will have to dedicate an afternoon (or several afternoons) to learning how it works properly and maybe getting one of the programmes on it to help with interval training, to set a pace for me etc. This is where being friends with a few running types would come in handy!

Krusty_Clown wrote: »

Consistency. You took a very long winter! If you want to get faster, you need to keep running throughout the year (indoors if you absolutely have to) but as soon as you take a six months break you are resetting the clock.

To quote Amadeus: Pick a race then, Pick a plan and stick to it.

By the way, 56 minutes is a decent 10k time and there are many who would be delighted to have it. I ran the Dublin Port Tunnel race in 2006 in around 53 minutes. I've taken about 17 minutes off of that time by running throughout the year, and following training programs (and getting sage advice like the posts above).

Yes a very long Winter I am a dope . Thanks, yeah I'm not too down on myself over he 56mins, at this stage it is still an achievement just to complete the 10k. I think what you and others have been saying is right I need to just keep running and get miles in my legs! Wow 17 minutes shaved off is impressive!

average_runner wrote: »

Also maybe look at joining a club, they have training group sessiosn whcih will improve your speed and stamina for you. 56 mins for 10km is not slow either. SO well done on that.

I would love to join a club but main thing holding me back; 1. I''m not good enough 2. There are none in my area and I am only learning to drive an cannot be let loose on the roads yet 3. I get home from work betw 7-8 every eve and I would say training would be in and arounfd this time if not earlier. So maybe a club not an optio at the mo..although if there was one I could go to on a Saturday or something...??even one run a week with company would be beneficial

opus wrote: »

As I only started running last Nov can't offer any sage-like advice like the other posters But from my own experience, just doing consistent running every week of 4 to 5 sessions, as I wanted to be able to run the Cork marathon in June, made a big difference in my speed (or lack of it!).

When I started, I struggled to cover 5km in ~35 mins but by May it had dropped to just over 20 mins even though I wasn't doing any particular speed training.

I think you are right, when I was consistenly running last summer I was able to run the Adidas half mara, all due to consistency, and I remember I flew (for me) the first 7 miles and hadn't been doing any speed training either, I think just the fact that my body was used to it, it became more efficient.


Thanks everone for the advice and more importantly the encouragement, has given me plenty on food for thought. My next step is to find a marathon that suits me and then devise a plan!

meathcountysec

Disclaimer: Only training for my first ever marathon so don't know what I'm talking about.

I don't think a 2 week break in September would ruin your training for an end of October marathon. If you read through many of the training logs of people who have done marathons you will find that some had injuries/set backs and still went on to complete their goals.

If you know now when you'll be unavailable for training you can plan around it.

Good luck with your training.