It seems I'm hitting a bit of a plateau both in terms of times and my weight. So I think I need to make a few changes.
My main problem is when I push myself now I seem to run out of steam quite quickly and I'm having quite a few walking breaks. Maybe my mental strength isn't what it should be... maybe my lungs aren't quite up to it? Anyway, I'm not suffering any sort of stiffness/soreness after a run now (regardless of the length or speed of the run), so I think perhaps I should try a 4th run each week... nothing strenuous at all - an easy 6k perhaps where I don't focus on any sort of time goal. That would still give me 3 rest days per week and all I would do on them would be a brisk walk.
I know I should probably do some cross training, some swimming perhaps, but I tend to get quite hacked off with other people in the pool! I really don't want to do anything that involves paying for a gym, parking, traffic etc.
Any other ideas?
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simonwilliamstutor
Graduate10
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Hi, Perhaps it is time to chance things around, it sounds like you have lost the love a bit. What about thinking about your slower paced long run ? It may be worth checking that your running slow enough on them, and then extending them ? New routes are always fun. As of last week I have started to run four times a week ( following a plan ) and my 'extra' run is a mega slow 3 miler the day before my long run, and it's been fine, well so far ! Cross training wise - bike or you tube strength video gets my vote.
I am aware that the air quality, certainly around me, is quite poor, lots of tree pollen and spores. I found that for my last two runs, I was breathing differently, until I settled to a slower pace. Even non- allergy folk sometimes find the May pollen, a bit of an issue?
It is worse for me because the tree spores/pollen is what I react to! Not grass pollen and often worse if we have had rain, when the spores all bounce back up into the air apparently !
Did you catch the post that Bazza1234 put up a few days back? He has started to include a short 15 minute run on his rest days.. to keep everything going? The post is called, My first 15 minute run...
Probably I have not been much help, but just thoughts
Old floss, as a fellow hay fever sufferer, l concur. One benefit is that my parkrun PB, which has stood for two years, was achieved after using an anti allergy nasal spray...........l am not condoning cheating.
One word of caution regarding Bazza's regime........he has been running considerably longer than Simon.
My asthma is awful this time of year and I also find these helpful as well as salbutamol and wearing glasses makes a huge difference to stop the pollen.....
I do exercise DVD's at home. I walk everywhere. Mixing up running distances helps get you faster. Running up more hills definitely helps your weight and your lung power. I feel much stronger since doing more uphill runs. It has made my middle really firm! This is from having spare tyres on my spare tyre!
I did try running 4 times a week but it nearly killed me. Having said that, it was because at the time I was not fit enough. If you do move up to 4 and you find it too hard then revert back to 3 til you are fit enough.
Walking breaks are ok! Don't see them as in any way a failure. They will get you to the end of your run in a better state than if you pushed all the way non-stop. As you get fitter and stronger you will need fewer walking breaks. Til then, take them. They will make you a better runner I feel sure.
Make sure you are eating well. Eat really healthily and you'll feel far less sluggish and you'll help your weight loss. If my weight sticks, I change my week's menu and eat completely different meals. That usually shifts it, downwards!
I'm great at going to bed between 10 and 10:30 and this time of year I am often awake before 6 (before my alarm goes off even). It's the interruptions in the middle (a two-year old who still wants bottles of milk in the night) that are the problem.
Thankfully those days are behind me! Now they are up too late(!) and the challenge is getting secondary kids up out of bed! I'm not usually asleep much before midnight and the alarm goes at 6.15am! I am sure I would run faster if I had more sleep!! (That's my excuse anyway!😉)
I am trying to put some hills in my routines. My weekly 10k has a reasonable incline in it and I did a hilly 5k just this morning. I would struggle to find any more hilly runs anywhere near me.
Could be environmental factors as you say Oldfloss I perhaps need to acclimatise to slightly warmer runs but I try and get out really early to avoid any heat. Never suffered from any sort of hay-fever but it may just be affecting my lungs without me realising it.
I think I may give YouTube a try next week... Strength training or some high intensity intervals?
I need to start going to bed earlier, too much faffidge going on before I turn in ! Ideally I should go between 10-10.30 but I end up faffing about in the kitchen doing stuff that I should've been doing earlier - Pah ! xxx
To improve time, you might like to try ju-ju- method, which I hope she will explain fully if this isn't quite right. From what I can remember she does 30 seconds of jogging, 20 seconds of normal pace running, 10 seconds of sprinting (repeat 4 times to give a five minute workout). This sounds a lot easier than it is. Give yourself a breather, then repeat the whole workout a few more times.
I know some people have increased to running 4 times a week, but there were a lot of opposing views when someone mentioned this before, main concerns were to do with injury, so if you do increase, do so with care.
I've been running 4 times a week for about a month now and it appears to be working for me.
Monday's I do a long slow run, I've done a couple of 10k's but I've reeled it back a bit and I'm slowly increasing each week.
On Wednesday's I have been doing the NHS 5k+ Speed podcast , I love this one as its a short but intense workout and I can see myself getting a little faster and farther each week.
On Thursday's I have been doing a medium pace 6k with the intention of increasing this at a slower rate than my long run on Monday.
On Saturday the Mrs and I have been doing a Parkrun or a 5k trail run at a fast pace (for me anyway 😀).
I am really enjoying how it's going and I love the variation of all the different runs. I've seen no downside to putting in an extra day running. I do cross train on the rower most Tuesday's and Friday's but Sunday is most defineatly a rest day with just a slow 5 - 10k amble with the pooch.
Have your measurements changed though as remember muscle piles on the pounds... Also, you sound like someone without a clear goal. Clearly for you ( I am guessing) it is about speed? SO - set yourself a goal and book up the race and then follow a plan. For the improvements you want I do suggest a plan as they are designed to help you improve your speed. Also- it's good for the body to get used to a certain pace etc before upping it. You have become very fast very quickly. So I want you to celebrate your successes today! I recall seeing an extremely long list of goals you had. Cut it back to 3 key ones is my advice as that could be why this is happening.... Not sure if that helps or not!!!!
My measurements have changed... I can now fit into 32" shorts whereas about 9 months ago I was struggling to get into 36" ones!
I do still have my long list of goals and I know what you're saying about cutting back to 2 or 3, but a lot of those goals are complementary, e.g. running 3 times a week and doing over 900km in 2016. There are a couple that are really stretch targets that I might achieve by the end of the year but I can see them rolling over to 2017.
I think I will probably look for a 8 or 10 week plan prior to my second 10k in September. I generally have a lot more time on my hands over the summer so I can be quite flexible with my training runs.
How about giving yourself a week off? A rest is as good as a change.
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