I'm getting slower, not faster!

[doogaloo]

i've been running for about 18 months or so, run 4m or so a couple of times a week and do Park Run on Saturdays. The last few weeks my times have been getting slower - not by huge amounts but it's quite discouraging. I just don't see why I'm not improving my times with all this effort. Is it cos I is old? I'm 60 and a half??

[pinkaardvark Graduate10]

I guess if you want to get quicker you need to do something new like run intervals to improve your timings. It sounds like you are just experiencing natures natural decline towards the terminal

[SlowLoris in reply to pinkaardvark]

That's a cheerful thought pinkaardvark. I'm not far off 60 myself so I better start preparing. Still, as long as I still feel stiff in the morning I'm still alive.

[Curlygurly2 Graduate10]

You need to mix it all up a bit, if you do the same thing every time the result will be the same. Some longer distances or some intervals, or try the +podcasts with Laura.

And don't you dare say that's old, there are a few runners here who would have your guts for garters! x

[Whatsapp Graduate10]

You will not get quicker every week simply because you run regularly - well, you will at first but this will not continue indefinitely.

Most runners will go through a plateau if they are just doing the same thing week-in-week-out.

What are you doing to focus on your speed?

If the answer is nothing, then you need to do runs that focus on speed work. Intervals are good. Fast run followed by slower recovery runs. These would be shorter overall runs, to compensate. Some people use W1 and W2 of the C25k for this, but substitute the walks for recovery jogging and the runs for fast runs.

If you want it more free-flowing, then Fartlek is much the same thing, where you just go for your normal run, and at intervals of your choosing, i.e. between this next lampost and the end of the road, etc I will run faster. Then go slow until you feel recovered enough to go again.

Although it is good general advice to run slow and steady for many of your runs (around two-thirds of your runs). You need to make those faster runs you do really count. Keep them shorter, but make sure you are pushing yourself. You should feel it in your lungs.

[Hidden]

Hi dogaloo! I understand where your coming from. I too although having got to 6 miles and a wee bit further by the middle of last year,then I was unwell for a while, I’m finding it harder and I think I too am becoming slower. I shall be 60 next Tuesday and was wondering like yourself am I getting too old for this.

I have just recently started high intensive interval training on my treadmill to try and lose some weight. I find that works well with running too.

I do understand though where you are coming from. I think we must just keep going! ha!😀😀

Happy running and keep going!

[mrrun Graduate10]

In order to get fit, keep fit, work on your stamina and boost the cardio, you need to go slower rather than faster.

How fast would you like to go? I'm doing a HM program where l need to run 1-1.30 min slower than my previous pace in order to get there.

Speed l gladly leave to professionals and in my current middle age l will thankfully never become one.

[davelinks Graduate10]

If you're not already doing hills then do them..😊

runnersworld.com/workouts/r...

[Cornet-Carolyn Graduate10]

I'd blame the cold! Is your parkrun busy? Mine has nearly 500 people so I don't think I'll ever improve my park run pace because there are lots of people setting off together. Don't be disheartened if you have found your happy pace 👏 you could try interval training but only if you really want it improve your pace. Good luck

[Bazza1234 Graduate10]

Chasing shorter times at parkrun is ultimately a futile pursuit. No matter who you are ( Mo Farah??) eventually you will reach your limit and you can only go backwards from there. What "people like us" need to do is aim to be able to run parkrun "strongly" . I can remember my first non-stop run at parkrun - thought I was going to die as I crossed the line - today I have no such thoughts

[IannodaTruffe Graduate10]

Do you realise to get faster you need to run slower most of the time

runnersworld.com/running-ti...

[Beccym Graduate10]

I have run a 28.5 park run pb, used to run under 30 regularly. Now do 31 to 33 now even though I run it more often. I think it's because I've upped my distances so my pace is slower.

It also depends how close you are to the front of the pack.

I think the most important thing is getting round. I have a friend if he is not going to do a good time he doesn't complete it. Seems a shame especially as it might be the only run he gets all week.

[PippiRuns]

In my experience, running longer distances slowly was what gave me the stamina to speed up on short distances. But I also ran hills and intervals - even some strength training every week...

Mixing things up could be your answer.

[Gillma]

I think maybe the ‘is it my age?’ thing can sometimes be a gremlin. I’m gradually realising that running is a mind game: from ‘shall I start’ to ‘can I continue ‘ to ‘am I fast enough ‘ to ‘I didn’t do it well enough ‘ to ‘it’s my injury ‘ to ‘it’s my age’ etc etc.

The real challenge for me is to be out there and love it - and myself- for doing it - at the time I’m doing it as opposed to just polishing my after-run halo - (which is also v pleasurable).

I’ll look out for your ‘loving it’ score if you care to record it doogaloo - and I’ll try to do the same.

[davelinks Graduate10]

I don't think Parkrun has anything to do with pace, my nephew has been improving on his PBs at them, he's now in the lower 20s, but he does fartlek.. need I say more?😊

He finishes his Parkrun then comes along and runs with me.. it's nice having someone to chat with towards the end of the run...

[GoogleMe Graduate10]

Just a thought but you wouldn't be the first person here for whom a loss of form was a helpful pointer to the GP and identification of a fixable ailment.

[Oldgal68]

A very helpful thread, thank you for posing the question doogaloo ! Am heading out this am and will try the lamppost method, as I am still working on the 30min/5k. As for being too old, running is a way to improve the quality of your life not to mention probably extending it too, so don’t give up! I for one don’t intend to slow up as I approach the terminus - I shall probably crash the buffers and keep going, 🏃🏻‍♀️😆!