Starting at the Very Start

FIFA2004 · 03-09-2015 05:45PM

Thursday 3rd September
5miles (8.1km)
1 hr 14mins 04
9.08mins/km
8.43, 9.16, 9.42, 8.49, 9.24, 9.20, 9.02, 8.57, 8.01

Started my new gym programme on Monday, so was barely fit to walk until today. Got through the long run fairly ok, taking it handy on the speed again. Toying with the idea of repeating this week again next week because I'll have limited opportunities to get out before next weekend.
Off work now on Saturday so should get to parkrun again, hoping to scrape in under 39 this week

The Muppet · 03-09-2015 07:18PM

Good luck with the park run .

FIFA2004 · 03-09-2015 10:26PM

The Muppet wrote: »

Good luck with the park run .

Thanks! Looking forward to it now!

FIFA2004 · 05-09-2015 12:31PM

Saturday 5th September
5km parkrun
Official time: 39.11
7.56 mins/km
Splits: 7.22, 8.11, 8.09, 8.16, 7.39

9 seconds slower than last week. Was quite disappointed but thinking back I struggled the whole way through. Legs felt like wood, we're definitely still feeling the very slow 8km from Thursday! So not too bad to be close enough to last week when I felt so much better! There seemed to be less people running at my pace this week, which made it a bit tougher too.

Next week I think I'll try take it a bit easier, so one or two gym sessions, an easy 5km and repeat this weeks 8km. Hopefully will be a bit more energetic to keep going with the programme the week after. Will be 3 weeks until my next parkrun so fingers crossed for an improvement then!

FIFA2004 · 07-09-2015 09:35PM

Monday 7th September
5km
44.40mins
8.55 mins/km

Another day, another very very very slow 5km. I think I might be taking the slow training runs too literally! Not really sure where the improvement or speed is gonna come from but sure will keep plodding away!
Gym tomorrow, then hopefully a long run later in the week. Between work and training courses and travelling next run might be next Monday unfortunately

romteilly · 08-09-2015 07:34PM

Hey FIFA, Love your log always great to see someone going from the very start, don't worry about not speeding up or anything like that that'll all come, just enjoy every second of it. I have a parkrun near me but have never gone down but I may reconsider reading your stuff on it, Keep up the solid work!

Firedance · 08-09-2015 09:45PM

romteilly wrote: »

Hey FIFA, Love your log always great to see someone going from the very start, don't worry about not speeding up or anything like that that'll all come, just enjoy every second of it. I have a parkrun near me but have never gone down but I may reconsider reading your stuff on it, Keep up the solid work!

do it romteilly! you won't regret it, they are just super super events

FIFA the improvement will come with time, don't worry about all that just yet, keep chipping away nice and slowly and stay injury free.

FIFA2004 · 08-09-2015 10:19PM

romteilly wrote: »

Hey FIFA, Love your log always great to see someone going from the very start, don't worry about not speeding up or anything like that that'll all come, just enjoy every second of it. I have a parkrun near me but have never gone down but I may reconsider reading your stuff on it, Keep up the solid work!

Thanks! Its nice to know someone is reading my rambling! Definitely go down. I was so scared before the first one but its one of the best things ive done. People genuinely are so welcoming and no one judges you for being at the back. Everytime ive finished people have been cheering like I was first.

Edited my post after reading your log! Those are great times to me! Definitely head down, Uve no reason to fear coming last unlike me!

romteilly · 09-09-2015 12:40PM

FIFA2004 wrote: »

Thanks! Its nice to know someone is reading my rambling! Definitely go down. I was so scared before the first one but its one of the best things ive done. People genuinely are so welcoming and no one judges you for being at the back. Everytime ive finished people have been cheering like I was first.

Edited my post after reading your log! Those are great times to me! Definitely head down, Uve no reason to fear coming last unlike me!

Cheers have a few things on the next few Saturdays so will head down after that, heard so many good things about it

FIFA2004 · 15-09-2015 09:02PM

Tuesday 15th Sept
5km
44.53mins
8.58min/km
8.47, 9.32, 9.12, 9.03, 8.17

First run after a week of being sick. Happy enough. Slow as always! Managed to pick up the pace for the last km, was about 7.30 for the last 500m. Feel like my legs and lungs can go faster than I do but unless I really concentrate on my pace I slow down hugely!

FIFA2004 · 17-09-2015 12:11AM

Wednesday 16th Sept
5km
43.12min
8.38min/km
8.4,8.52, 8.58, 8.28, 8.48

Postponed the long run until the weekend cuz still not 100%. Not much to say about this one. Earphones broke after 1km, was strange running without them!
Will try an 8km at the weekend and back to the plan properly from Monday

Ososlo · 17-09-2015 11:03AM

Hi FIFA just catching up on your log. Firstly, well done on the recent Parkruns and improvements. I know you were a bit disappointed not to go faster on the last one but you realistically can't expect to improve a huge amount every single week. It mightn't be any harm to just concentrate on the training for maybe a month and then give a Parkrun a really good lash after a few weeks of good consistent training.
I did my first 5k race in the same time yours and it took me 3 months to get it under 30 mins. Like yourself I just trained consistently 4/5 days a week and the improvements came slowly but surely.
You've got to be patient

You were asking about running form a few posts back. Here are a few tips but if you search the forum for 'running form' you'll find loads of great information and the novice DCM thread also has great advice on same.

Oh and never ever be worried about your general training runs being too slow. Unless you're doing a specific speed session, you should feel very comfortable on all your other runs.

FIFA2004 · 19-09-2015 04:35PM

Hey Ososlo,
Thanks for reading! I've tried to take on board running slow in training, slowly changing the mindset on being obsessed with how fast I'm going. Definitely running slower now, still get a bit put out when I see a high time but keeping with the slow running.
I think running slower has helped a lot with how I run too, I definitely run better when I'm not knackered! I'll have a good look at those threads later!

I didn't do a park run today, and won't be able to next weekend. Might give the next weekend a skip, and then give the next one a good go!
Thanks for the advice!

FIFA2004 · 19-09-2015 04:42PM

Saturday 19th Sept
5km
45.07
9.01 min/km

Another 5km, taking it very slow. Headphones broke after 3mins. Different experience running without them, actually quite liked it. Made it easier to go at a good pace cuz I was listening to my breathing.

Decided half way around that I'm going to leave the 10km plan for the minute. While I'm doing 40 plus mins five km I haven't really got the time for 1.30hr runs, will return to it in a few weeks/months when the my speed has improved a bit. For now just going to concentrate on 5km
Gym instructor wants me to do interval running on the treadmill as part of work out, had been ignoring it. I think now I'll try for two gym sessions with interval running and 2 5km runs per week, and reevaluate in 3 or 4 weeks

Ososlo · 19-09-2015 11:37PM

FIFA2004 wrote: »

Hey Ososlo,
Thanks for reading! I've tried to take on board running slow in training, slowly changing the mindset on being obsessed with how fast I'm going. Definitely running slower now, still get a bit put out when I see a high time but keeping with the slow running.
I think running slower has helped a lot with how I run too, I definitely run better when I'm not knackered! I'll have a good look at those threads later!

I didn't do a park run today, and won't be able to next weekend. Might give the next weekend a skip, and then give the next one a good go!
Thanks for the advice!

Great stuff. If you want a pacer in a few weeks' time for Malahide (I think that's the Parkrun you do?) drop me a pm.
Good luck with the training.

FIFA2004 · 19-09-2015 11:55PM

Ososlo wrote: »

Great stuff. If you want a pacer in a few weeks' time for Malahide (I think that's the Parkrun you do?) drop me a pm.
Good luck with the training.

Wow that would be brilliant, I'll definitely be in touch, thanks! Can't get over how nice and supportive everyone on here is.

Firedance · 21-09-2015 09:33AM

FIFA2004 wrote: »

Another 5km, taking it very slow. Headphones broke after 3mins. Different experience running without them, actually quite liked it. Made it easier to go at a good pace cuz I was listening to my breathing.

this is a really valuable lesson to learn so early on in your running

well done on slowing down too, you will definitely see improvements in the coming months.

FIFA2004 · 21-09-2015 05:13PM

Monday 21st sept
5km
44.53mins
8.58min/km

Another 5km. Ran without headphones again, suprisingly enjoyable! Only put them in for a few mins at the start when I was struggling to get going.

Now off to celebrate with the boys in blue!

FIFA2004 · 22-09-2015 09:08PM

Tuesday 22nd Sept
5km
44.48mins
8.57min/km

Nothing too exciting about this one! Getting used to this slowing down lark!

FIFA2004 · 28-09-2015 06:02PM

Monday 28th Sept
5km
43.04
8.36min/km

Post call today! Felt suprisingly fresh after a few hours sleep, so headed out. Bit faster than the previous few, wasn't trying, just settled at that pace. Feel great after, after a very busy weekend working.

Wondering if anyone has advice on interval training to improve speed? The guy in the gym told me to run 6min/km for 2mins, then walk for 1min and repeat up to 30mins.
Tried it for the first time on Thursday and wasn't able for the two mins after the first interval. Ended up doing 1min run/walk. I know some of it was in my head rather than lungs/legs but does that sound particularly fast or slow; and should I decrease the speed or the time to make it easier.
Or how would ya go about deciding on an interval run from scratch?
Thanks!!!

Firedance · 28-09-2015 06:23PM

FIFA2004 wrote: »

Monday 28th Sept
5km
43.04
8.36min/km

Post call today! Felt suprisingly fresh after a few hours sleep, so headed out. Bit faster than the previous few, wasn't trying, just settled at that pace. Feel great after, after a very busy weekend working.

Wondering if anyone has advice on interval training to improve speed? The guy in the gym told me to run 6min/km for 2mins, then walk for 1min and repeat up to 30mins.
Tried it for the first time on Thursday and wasn't able for the two mins after the first interval. Ended up doing 1min run/walk. I know some of it was in my head rather than lungs/legs but does that sound particularly fast or slow; and should I decrease the speed or the time to make it easier.
Or how would ya go about deciding on an interval run from scratch?
Thanks!!!

Hi FIFA, im no expert by any stretch but I think 2 mins is too long for intervals, I do mine by distance so 200m/400m/800m etc. Ososlo might have better advice for you on this as I just follow a given plan but id say either shorten them or decrease your speed if you're doing 2 mins.

Ososlo · 28-09-2015 08:56PM

FIFA2004 wrote: »

Wondering if anyone has advice on interval training to improve speed? The guy in the gym told me to run 6min/km for 2mins, then walk for 1min and repeat up to 30mins.
Tried it for the first time on Thursday and wasn't able for the two mins after the first interval. Ended up doing 1min run/walk. I know some of it was in my head rather than lungs/legs but does that sound particularly fast or slow; and should I decrease the speed or the time to make it easier.
Or how would ya go about deciding on an interval run from scratch?
Thanks!!!

No expert either FIFA!!! However, I think a good introduction to interval speed work for you would be fartlek (speed-play). Have a read of this
I think at this stage it's a good idea to introduce a bit of faster speed work once a week however I don't think it should be too structured and put you under too much pressure with exact paces etc.. (anyone with any other opinions please jump in!).

I'd suggest at least 1 mile warm up, then do some speed-surges from lamppost to lamppost or whatever, slow down to recovery effort, get your breath back fully and ensure legs are recovered and then go again. Do this maybe over a mile to start with. Ensure you do a good cool down jog too.
The article will have some other suggestions on how to approach it.

Dub13 · 28-09-2015 09:22PM

The great thing about interval training is its so flexible, so if 6min/km is to much for you now slow it down a bit and/or cut the time down to say 1 min or even 30 seconds. Then build yourself up.

Firedance · 28-09-2015 09:25PM

Ososlo wrote: »

No expert either FIFA!!! However, I think a good introduction to interval speed work for you would be fartlek (speed-play). Have a read of this
I think at this stage it's a good idea to introduce a bit of faster speed work once a week however I don't think it should be too structured and put you under too much pressure with exact paces etc.. (anyone with any other opinions please jump in!).

I'd suggest at least 1 mile warm up, then do some speed-surges from lamppost to lamppost or whatever, slow down to recovery effort, get your breath back fully and ensure legs are recovered and then go again. Do this maybe over a mile to start with. Ensure you do a good cool down jog too.
The article will have some other suggestions on how to approach it.

yeah see, I knew you'd have a better idea! fartlek is a great introduction to speed

FIFA2004 · 29-09-2015 12:01AM

Thanks for the advice everyone! The fartlek training looks like good fun, will definitely look at incorporating that into a run every week.
I was probably overthinking the treadmill running, didn't think it would be too hard until I tried! I'll build it up over the next while anyway. Every little helps!

FIFA2004 · 29-09-2015 09:57PM

Tuesday 29th sept
5km, 2.5km fartlek
42.11mins
8.27min/km

So had a very productive post-call day yesterday, ended up in the gym cuz friends were going, so did the strength training that I had planned for today. Decided today that there was no time like the present to get going on the speed training.
Surprised at how much I enjoyed it, the time absolutely flew by, which is not something I can usually say. Ran for 1mile before starting intervals. Was a little apprehensive about being able to recover without stopping to walk if I went all out running, but after a mile I had a fair idea of what fast running I could manage. Definitely could have gone faster, more often and for longer distances but this was a lovely intro to something I think I'll enjoy. Was almost disappointed when time came to stop

Plan for the week now: gym tomorrow, on call Thursday, normal 5km run fri, on call Saturday, gym Sunday, fartlek run Monday...... If I write it down here I might be more likely to stick to it post call!

Ososlo · 29-09-2015 11:44PM

Glad you enjoyed it FIFA!

FIFA2004 · 02-10-2015 08:58PM

Friday 2nd October
5km
41.42 mins
8.22min/km
8.22, 8.26, 9.06, 8.10, 7.48

Post call run. Funny mix of being crazily overtired and restless from being stuck in work/bed. Probably explains the slightly erratic splits. Happy with the time, faster than recently, didn't try to go fast or anything but was pleasantly surprised at the end

FIFA2004 · 04-10-2015 09:34PM

Sunday 4th October
5km
45.40mins

So another post call run. Very busy night last night, followed by restless sleep. Started off ok, 500m in after 4mins but the legs felt horrible. Not sore or tight, just heavy and tired. 2 of 3 days standing for 20+ hours will do that to ya. Knew after 1km that I couldn't keep up any kind of pace so slowed down as much as I could so that I would get through. Got there in the end!

A few weeks ago that time would have really disappointed me, but now just looking forward to the gym tomorrow, concentrate on the arms and give the legs a break to be ready for the run on Tuesday!

FIFA2004 · 07-10-2015 12:00AM

Tuesday 6th October
5km
41.44mins
8.21min/km
8.40, 8.11, 7.59, 8.20, 8.33

Second fartlek run today... Was a strange one! Did 1km normal, 3.5km fartlek, finished with 500m normal.
Legs felt much the same as on Sunday, heavy and stiff when I tried to run at my normal pace. I could run really slowly and 'sprint' without any issue but as soon as I tried to run normally the legs felt terrible.
Thought the whole thing was going terribly, that the time would be really bad, but when I checked it's my 5th fastest 5km (3 of which are parkruns, and a good bit faster than training runs)... So at a loss now as to how it actually went... Did I just run fast enough for the fast bits, as few and far between as they were, to make the time look good... Or was I actually going faster than I thought... I'm rambling now!!

Plan for the week is now work tomorrow, gym Thursday, rest Friday, 5km Saturday (parkrun or not depending on how an engagement party is on Friday night!).
After tonight thinking it might not be the worst plan to leave the parkrun on Saturday, and do my own thing and give it a go again next week

Starting at the Very Start

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