charlieIRL wrote: » Following on from this, my last few runs have all been around the 6:15m/km mark but on Wednesday out of the blue I done a 5:41m/km against the wind and in the rain!! Wasn't even trying to run that fast, now to do it for all the kms of the run!!!
OOnegative wrote: » Be cautious about not falling into the trap at running all your runs flat out. Running easy on your easy days cannot be over emphasized.
partyguinness wrote: » When you say your run averaged the 6:15...what was the distance?
charlieIRL wrote: » cheers thanks for the advice. Agree 100%. I struggle to run slow, start out fine and my pace just keeps increasing, even on friday after my warm up walk i set off at a pace which i thought was comfortable but was too fast for the time i wanted to run. I've set an average pace of 7'30" on my watch for tonights run so hopefully it will help me build up slow and steady.
crisco10 wrote: » If you think you're running slowly, try run a bit slower again. I remember someone telling me that a long a time ago on this board. Was a good piece of advice. It's really hard to run too slowly on an easy day.
charlieIRL wrote: » Actually, can you recommend any tips for slowing your pace down Crisco?
charlieIRL wrote: » Brilliant thank you. 119bpm would be my goal so and looking at strava / sports tracker I could be jogging & walking tonight and for the next few weeks! My run friday (if the heart rate zones on sprts tracker are any way close) were: Zone 1 2% Zone 2 16% Zone 3 8% Zone 4 20% Zone 5 50% Average BPM was 150. Workout was 5 min brisk warm up walk, 25 mins running & 5 mins brisk warm down walk. Seems like it was of no real benefit to me at all. Edit - going back over my last few runs of the C25K - most of them are in Zone 4.
crisco10 wrote: » An alternative to getting bogged down in heart rate is to aim for "conversational pace". I.e. you could say a couple of sentences without having to gasp for breath or prepare to speak in any real way. I also try singing a few lines of a song, if you can sing on demand, your pace is pretty slow. If you don't have enough breath for these things, slow down a bit and try again in a few 100 metres. I run a lot with a buggy (I may have mentioned it once or twice!) and on easy runs, I make a conscious effort to chat more to my passenger to keep tabs on my breathing.
charlieIRL wrote: » Unfortunately I use an Nike Apple watch for my workouts and it doesn't have a max BPM option on it. However....I went out for my Week 8 / Run 2 early yesterday morning, didn't use the C25K podcasts, just put on music and started off on my 5 min warm up walk, then started jogging at the same pace as Monday. I settled into a comfortable pace (singing / howling away to myself!!) and ended up running 5k non stop for the first time!! All in Zones 3 & 4 if my HR is to be believed but I didn't struggle one bit and felt very fresh when i got home, I actually felt i could have done a lot more but very happy to have done the 5k - and in 33m40secs as well.
partyguinness wrote: » Feck it. Tweaked a calf toward the end on Sunday's 90min run. Quite sore and was limping Monday. It is getting better but probably nothing until Saturday I'd say...at least. 5 days off will be my longest spell off in some time. Had four days off last June to travel to a funeral over a weekend. But nothing injury wise since the summer of 2018 when I had to let a 'runner's knee' heal up. Good run of it really.
Itziger wrote: » Don't rush back. As you say, you've had a good run. A few days isn't going to kill you. Heck a couple of weeks even. That's where I am now. Been injured for a couple of weeks; tried a tiny run on Monday before Tuesday's physio visit. If ever there was a time to give tweaks a bit of time, it's now.
lulublue22 wrote: » I had intended to post in January. While mulling over what I’d like to focus on I managed to do something to my back. That took care of Jan and the start of Feb. I was back running for a week and a half when I took a bad fall and hurt my knee and arm. So here I am the end of March and only back running a week. Targets this year will be to stay injury free for the next 9 months , to run 4 times a week and the one I really want to break 2h for the half. Not sure the last is doable as it would have to be a proper race no virtual races for me. ðŸ˜
lulublue22 wrote: » Well that’s one target I won’t meet - took another bad fall today - skinned knees and face and knee is very swollen. 2021 is turning into a ****e running year 😧 2 bad falls in a month🀪
4Ad wrote: » Hope you are ok and nothing serious... '21 is turning into another crap year !!
event wrote: » So hadnt set it as a target but set a new 5k PB today, 20:41. Delighted. Am going to do a 5k specific plan now and see how it goes in 8 weeks. Then will look at the 10k
event wrote: » My Target times 10k - 42:59 - PB is 43:01 Marathon - 3:37:59 - PB is 3:38:21 But ideally, I need to get myself back to motivated to run. I have also signed up to my first Try-a-Tri in June so I need to learn how to swim really.
event wrote: » I had changed this and didnt bother doing a 5k plan, had done a 10k plan and plan was to break my PB of 43:01 on the weekend of 24/25 April. But hasnt gone to plan really and have lost a bit of motivation for it. I think I am at my best when I have high volume of training as opposed to tempos, speedwork etc. I've always been a marathon runner really, have only set my 10k and 5k times when training for those so just not feeling it now. I have started mountain running so think I will do the 10k but not put too much focus or worry on it and just make sure I am enjoying it
