Starting at the Very Start

FIFA2004 · 07-07-2015 09:37PM #1

So here goes nothing....

Bitta background: I'm a 25 year old girl. Started running just over 2 months ago, from a fitness base of zero. Done the couch to 5k, the start was an absolute struggle but got into it after a couple of weeks. A good bit overweight, have been since the end of school when lc and college took over and I stopped playing sports.

Got to the end of c25k able to run 3.7km in 30 mins, spent a week running 4.5k, then went to 5k. Since increasing the distance my pace has decreased a lot.
First 5k: 44.55mins
2nd: 44.42mins
3rd: 45.04mins
The first two I felt pretty good during and was surprised that they took so much longer than my previous runs. The last one I knew at the start would be terrible.Calfs felt really tight from the start and felt like I couldn't run as fast as I usually would. But the time was nearly the same

Kinda confused now, and a bit disappointed cuz I'd visions of myself running 5k in 30mins by now, which was probably unrealistic!
Hoping this can increase my motivation and spur me on to a time that's decent!
Any advice would be very much appreciated cuz I've no idea what to do to try get better!

Thanks for reading!

Firedance · 07-07-2015 09:51PM

Welcome to the logs fifa

there'll be lots here who can advise where to go from here. Dont worry about the 30 mins yet, you'll get there & better to do it slowly & not get injured.

libelula · 07-07-2015 09:56PM

Good on you for starting a log, I'll bet you won't regret it

Others who prowl these parts are much better qualified to advise you, but as a starting point- how many runs are you doing per week and what do they look like? Have you been running only 5k's and trying to get faster each time?

Ososlo · 07-07-2015 10:02PM

Well done for getting to the point where you can run 5k non stop

Do you have a Parkrun near you where you could race a 5k? Or can you enter a race in the next few weeks? I take it you haven't done one yet? It'd be good to see what kind of time you could run in a race setting where you're really pushing yourself and have lots of runners around you.

So you're currently running 5k 3 times a week? How many weeks have you been doing that? You want to start increasing one of your runs and adding in a little speed work eventually, however you don't want to do too much too soon.

I'd suggest keeping up the 3 days a week and increasing the length of one of the runs for the moment (5 mins per week) so you're eventually building up to 5 miles for one of the runs to help build your endurance.
Keep all the runs as comfortable and relaxed as possible.

A structured plan like this might be worth following: http://www.nhs.uk/Tools/Pages/Couch-to-5k-plus.aspx

FIFA2004 · 07-07-2015 10:22PM

Thanks for the replys!

I've no park run near me at the minute, but moving on Sunday so will be right beside the castlebar one. There's one near my parents in Dublin too. But nervous about trying one and lookin stupid for being slow tbh! Had a look at the castlebar results and it seems quite small with low times!

Yup I run 3 times a week. I finished c25k 2 weeks ago so spent one week doing 4.5k and one doing 5k. My average pace for the 4.5k's was 8.30mins per km. For the 30 min runs I had been doing 8mins/km ish. So getting a bit worried about getting slower!

Thanks for the advice. Was thinking I'd maybe spend another week doing 5k before starting to increase one distance?

Ososlo · 07-07-2015 10:31PM

FIFA2004 wrote: »

So getting a bit worried about getting slower!

Thanks for the advice. Was thinking I'd maybe spend another week doing 5k before starting to increase one distance?

Don't worry about getting slower. You're not. You've only just finished the programme. The biggest gains you can make at this point are just by consistently running 5k x 3 times a week. Eventually think about increasing the distance of one of the runs and further down the road you could add on a 4th day of running if you want.

yes definitely stick with the 5k distance for a few weeks. That's what I did when I finished the programme. I think I spent about 4 weeks just running 5ks to a point where it was very comfortable. Then think about challenging yourself further by upping the distance/time on your feet for one of the runs.

Great. Do that Parkrun when you can and it'll give you a good marker from which you can improve. You'll go faster in a Parkrun/Race setting than you run in training on your own. You'll probably run 5 mins faster if not more

Keep logging the training regularly.

Firedance · 07-07-2015 10:44PM

Ososlo's advice is spot on, please dont worry about being slow for the parkruns, they are run by runners, for runners (and walkers) of all shapes and sizes and they will be very welcoming. You could go along a bit earlier and seek out the race director (sounds more official than it is, they are volunteering their time :-) ) and tell them you're brand new. It really is a fantastic way to keep up the running. Where is the Dublin one? there's bound to be someone from here running it or involved in some way. The main thing is to keep chipping away, consistency is key and you WILL see an improvement in the coming months

FIFA2004 · 07-07-2015 10:51PM

Thanks ososlo and firedance!
The Dublin park run is in malahide, it seems like a really big one so might be easier to blend into the crowd and I've run bits of the route before.

Decided that I'll aim for a Parkrun either in Dublin or Mayo two weeks from Saturday! I'll be finishing up a night shift on this and next Saturday morning so wouldn't be great preparation!
The encouragement on here is doing wonders already, looking forward to getting out again tomorrow night!

Ososlo · 07-07-2015 11:04PM

FIFA2004 wrote: »

Thanks ososlo and firedance!
The Dublin park run is in malahide, it seems like a really big one so might be easier to blend into the crowd and I've run bits of the route before.

Decided that I'll aim for a Parkrun either in Dublin or Mayo two weeks from Saturday! I'll be finishing up a night shift on this and next Saturday morning so wouldn't be great preparation!
The encouragement on here is doing wonders already, looking forward to getting out again tomorrow night!

Malahide is perfect for your first one and no harm at all waiting 2 weeks so you have a bit more training under your belt and you'll feel a lot more confident.
You'll more than likely really surprise yourself with how well you'll do with other runners around you. There's bound to be someone running at the same pace as you or close to you.

mel.b · 07-07-2015 11:44PM

Hi FIFA2004,

I've just finished the C25K programme too and have very similar times to you. I'm going to do my first parkrun this weekend and am aiming for a 10k in Oct. i'll be following your log...good luck

FIFA2004 · 08-07-2015 12:08AM

mel.b wrote: »

Hi FIFA2004,

I've just finished the C25K programme too and have very similar times to you. I'm going to do my first parkrun this weekend and am aiming for a 10k in Oct. i'll be following your log...good luck

Was reading your log earlier, uve done so well! Best of luck with the parkrun, looking forward to hearing how you got on

FIFA2004 · 09-07-2015 03:00PM

Another 5k this morning, done in 45.36mins. Felt way better this time than the last few, first 'long' run I've done where I haven't been obsessed with how long was left, just kinda ran. Still a bit slower than the last few though, even though it went better!

Hopefully will get out again tomorrow before starting a couple of night shifts. Between those and moving house on Sunday Monday will be the next time out if I don't tomorrow

Auntie Matter · 11-07-2015 03:13PM

Hi FIFA, you're pretty much where I was after I finished C25K last year. Keep plugging away with the running and the times will improve as you go along. It's quite a long way from 45 mins to 30 - I only recently just got below 37, after a year and a half, so it will be quite a while before I ever get near 30 mins for 5K.

The Get Running "Stay on Track" faster 5K programme and the 10K programme on the Irish Times website are worth a look, if you haven't already checked them out.

Best of luck!

FIFA2004 · 14-07-2015 10:31PM

Finally got out again after a 4 day gap, ran the 5k in 44.12 which is 30 seconds faster than previous so at least going the right direction. First time running on paths not grass too. I've noticed my times per km seen to go down drastically over the run, for today 7.49min/km on the first to 9.23 for the last. So maybe I need to slow down at the start a bit to keep a more even pace
I have a tendency to overthink things!

Ososlo · 14-07-2015 11:01PM

FIFA2004 wrote: »

Finally got out again after a 4 day gap, ran the 5k in 44.12 which is 30 seconds faster than previous so at least going the right direction. First time running on paths not grass too. I've noticed my times per km seen to go down drastically over the run, for today 7.49min/km on the first to 9.23 for the last. So maybe I need to slow down at the start a bit to keep a more even pace
I have a tendency to overthink things!

Try not to worry about how much faster or slower one run is compared to the next. I used to do that all the time but there are so many variables each day with one thing and another (sleep, rest, food, weather, terrain, etc etc), it's kind of pointless.

But yes I would say maybe to start out slower on the next run and try to maintain a consistent effort and pick it up towards the end if you're still feeling good.
Great going:)

Firedance · 14-07-2015 11:04PM

yes absolutely slow down, you should have reasonably even splits over the 5K. How many times a week are you planning to run now?

Here's the link to the program Auntie Matter mentioned http://www.irishtimes.com/life-and-style/get-running do take a look, its designed exactly for people in your position and with lots of tips for pace etc.

FIFA2004 · 14-07-2015 11:59PM

Firedance wrote: »

yes absolutely slow down, you should have reasonably even splits over the 5K. How many times a week are you planning to run now?

Here's the link to the program Auntie Matter mentioned http://www.irishtimes.com/life-and-style/get-running do take a look, its designed exactly for people in your position and with lots of tips for pace etc.

Had a look at that link, it looks like exactly what I need right now. Thanks guys!
Still planning on 3 times a week. Got out on hold for a few days as things were mental due to work and moving house/job so figuring out now how to work running around a new schedule

FIFA2004 · 18-07-2015 01:02PM

5km this morning in 45.40mins. A bit slower than the last few, some of that is probably explained by a few hills in the middle of my run which took it out of me. Splits were 8.09, 9.50, 9.51, 9.30, 8.15. So too fast at the start and then got to the hill already tired! Still another one down

FIFA2004 · 19-07-2015 12:35PM

Sunday 19th July
3.5km
29.48mins
8.30min/km
Splits: 7.59, 8.47, 8.46, 8.27

Decided to shorten the distance this morning to see if I could go a bit quicker. Seemed to work a bit, not sure if I could have kept going for the extra 1.5k at that pace thou. Now off to invest in a foam roller!

FIFA2004 · 23-07-2015 12:30PM

Thursday 23rd July
5km
43mins11
8.38mins/km
Splits: 7.45, 9.11, 8.58, 9.05, 8.13

Another 5km this morning. A minute quicker than previous, felt a lot better than before too, not staring at the distance half as much as before. And the splits are evening out too. Onwards and upwards for tomorrow!

FIFA2004 · 24-07-2015 05:29PM

Friday 24th July
5km
41min41
8.19mins/km
Splits: 8.06, 8.34, 8.25, 8.26, 8.02

Things going the right way! Best I've felt in a long time while running.
Thinking at the minute to keep running 5km until I break 40mins, and then start upping the distance for one run a week
Probably won't do a parkrun til the week after next, still a bit self conscious about being the slowest there by a good few minutes. But feeling good about how it's going again

FIFA2004 · 26-07-2015 12:55PM

Sunday 26th July
5km
42mins05
8.24min/km
Splits: 8.02, 8.40, 8.46, 8.42, 7.50

Horrible weather today, pouring rain (I live in castlebar and they cancelled croagh patrick to give you an idea!). Felt terrible for most of it, like I was dragging damp shoes and legs at a snails pace! Reassuring to see that the improvement of the last few days pretty much stayed despite that.
Tried to add in a fast few minutes in the middle, as suggested by the IT plan, don't think it worked very well but attempted to speed up a few times for a shorter period after that. Tried to push on when I saw at 4km I might get lower than 41mins, prob went to much too early and slowed down after a couple of hundred metres. Lesson learnt for next time!

FIFA2004 · 27-07-2015 07:38PM

Monday 27th July
4.83km
40.36mins
8.25mins/km
Splits: 8.08, 8.22, 8.46, 8.43, 7.59

Out again today. Made the mistake of setting my run keeper to miles instead of kilometres, so stopped when it got to 3miles, only realised the 170metres difference when I got home. Disappointed with that, had struggled to the top of a hill and was about to run down it so probably would have finished out the 5km in the 1min to beat my previous time. Ah well!!! Overall felt a lot better than yesterday, I seem to feel a lot better running after a long days work rather than straight outta bed!

Run keeper keeps telling me I need to set goals, so here we go:
1. Just keep running! The main one, don't give this up!
2. Under 35mins for a 5km at least one by the end of September
3. Run 10km before the end of September
4. Lose some weight!

Not really sure if they're too easy or too optimistic but it's something to aim for! Any advice on the appreciated!

beertons · 27-07-2015 07:46PM

Good luck with the log. I started running like you about 2 years ago. 5km took me 42 mins. I got it down in 6 months to 21 mins. I was told to run a fast 10km race, training runs should be 12-15km. Is there a parkrun near you?

FIFA2004 · 27-07-2015 07:53PM

beertons wrote: »

Good luck with the log. I started running like you about 2 years ago. 5km took me 42 mins. I got it down in 6 months to 21 mins. I was told to run a fast 10km race, training runs should be 12-15km. Is there a parkrun near you?

I cant imagine being able to run that fast ever at the minute! Yeah there are a few parkruns, the current plan is to do my first on Saturday week in Dublin. I live beside a small one (35ish results on the page) and was too self conscious as id never run within 10mins of the slowest finisher last week. After that ill start working on getting the distance up hopefully. It will be a while before I can get to 12km thou!

thanks for the advice!

Firedance · 27-07-2015 10:41PM

FIFA2004 wrote: »

Monday 27th July
4.83km
40.36mins
8.25mins/km
Splits: 8.08, 8.22, 8.46, 8.43, 7.59

Out again today. Made the mistake of setting my run keeper to miles instead of kilometres, so stopped when it got to 3miles, only realised the 170metres difference when I got home. Disappointed with that, had struggled to the top of a hill and was about to run down it so probably would have finished out the 5km in the 1min to beat my previous time. Ah well!!! Overall felt a lot better than yesterday, I seem to feel a lot better running after a long days work rather than straight outta bed!

Run keeper keeps telling me I need to set goals, so here we go:
1. Just keep running! The main one, don't give this up!
2. Under 35mins for a 5km at least one by the end of September
3. Run 10km before the end of September
4. Lose some weight!

Not really sure if they're too easy or too optimistic but it's something to aim for! Any advice on the appreciated!

goal 1 is spot on

you should look at beginner and intermediate plans though rather than just going out for runs without a specific distance/time goal. Here's a link to Hal Higdon plans, you can't go wrong with them, he has 5K beginner/intermediate and 10k beginner/intermediate. I think choose one, follow it then move on to the other one.

http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

FIFA2004 · 27-07-2015 11:00PM

Firedance wrote: »

goal 1 is spot on you should look at beginner and intermediate plans though rather than just going out for runs without a specific distance/time goal. Here's a link to Hal Higdon plans, you can't go wrong with them, he has 5K beginner/intermediate and 10k beginner/intermediate. I think choose one, follow it then move on to the other one.

http://www.halhigdon.com/training/50933/5K-Novice-Training-Program

They look brilliant thanks, will have a proper look and pick one to do next. Had seen 10k programmes but was reluctant to go back to walk-run sessions. And the irish times one wasn't suiting me great. Looking to join a gym soon so that will fit great with the strength and cross training sessions

Ososlo · 28-07-2015 12:14PM

Hey FIFA
love the goals! All looks great to me. Don't force the increase in distance obviously. Increase slowly and sensibly as per a plan.

5k goal looks doable and you could look to going sub 30 by end of year. I think beertons' improvement was pretty exceptional! I'd be coming from the slower end of the spectrum and it took me 3 months to go sub 30 from C25k. You won't really know what goals you'll be capable of until you do a race to get a starting point. Malahide should have a decent field with lots of runners of similar ability to you.
Great going so far! Keep it up!!

mel.b · 28-07-2015 09:14PM

Hi fifa2004,

You're doing great &#55357;&#56835;. I started the Hal Higdon Novice 10k plan a few weeks ago and am enjoying it so far. I've got a 10k event at the start of Oct penciled in - that's the best thing to do i think - pick an event and then train for it. You should def give the parkrun a go. I knocked 2mins off my PB in my very first one so you'll easily be able to do the same.

FIFA2004 · 29-07-2015 12:41AM

Thanks for the advice! Mel.b decided to go with the 10km novice too. Looking forward to reading your log so I know what to expect! Will require a fair bit of tweaking to fit around work shifts but looking forward to starting it! Joined a gym today to fit in the strength and cross training days, and to get a bit of guidance on that. Once I get through the parkrun with no disasters I think I'll enter a 5k run, and then start looking at a 10k for a distant goal

FIFA2004 · 29-07-2015 06:31PM

Wednesday 29th July
4.83km
40.37mins
8.25mins/km
splits: 8.08, 8.34, 8.46, 8.47, 7.41

What ive decided is run 2 of week 1 of the novice 10km plan. Another 3miles, one second slower than Monday! Gym tomorrow for the strength and stretching session

Going to follow a jumbled version of the plan to fit around work and exams. The short cross train session will probably have to take a hit most weeks due to work and being on call, but id take upwards of 20,000 steps in a day and night call so that kinda counts as 30mins exercise!

Starting at the Very Start

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