Bridge to 10K
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How does it feeeeeeeel (/end song)

Admittedly I'm totally winging this running thing. It's going OK—I think—I'm covering the required distances, and in a reasonable time. I'm not one for plans though, I just run about the place as and when it fits into life. I do think about it a lot though because I do want to improve, and one thing I wondered as I finished a medium distance run yesterday is how should I actually *feel* at the end of a training run? For example, I was a bit fatigued in the legs, but not at all out of breath. I know my heart rate was high (always is when I run, doesn't seem to matter how fast or slow I go) but went back to resting rate pretty quickly. My vo2 max estimate stayed at an apparently decent level, for what it's worth. But overall, the run did not impact on me physically in any way apart from taking an hour out of my life. Is this efficient, or am I being too casual with my runs? Am I overthinking this, and does it even matter as long as I'm out there running?!

The various websites and things go on and on about all the different metrics—timings and pace and cadence and numbers and blah—but none of them seem to talk about the more intuitive things, about how you should feel post-run. Like you can do more, or like you've pushed it quite hard and need a break? If I'm not out of breath should I be trying harder?

So, I thought I'd go straight to the horse's mouth, as it were, and ask you what you think /experience yourselves :D

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I run mostly in the red zone too. I think if you are enjoying the runs and are doing ok for time or distance, then you will improve naturally anyway. If you want to push the improvement, then a lot of people swear by intervals. also alternate long and shorter runs on different days. I'm not an expert though. pinkaardvark would have a better idea, he has an impressive knowledge of the metrics.

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I do try pyramid intervals occasionally though I really, really hate them - and have bookmarked the 30-20-10 thing Juju mentioned the other day, which sounds interesting. Definitely going to give them a go! My favourite kind of running is just flapping about over the hills by myself, but I do want to get better at it so begrudgingly accept I need to get a bit of structure occasionally.

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The 30-20-10 thing was based on some particularly flawed broscience suggesting you could make a big improvement by doing half the work hehe. At the root of the benefit was the idea that you run at speeds you wouldn't normally do so if you are fitting in fast sprinting in to your program and it's at a level that you knacker yourself :) I think it will help you increase your pace. Though I suspect you are quite quick anyways and unless you feel the need to go quicker, i'd just enjoy your natural talents :)

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Aw maybe it's too good to be true then :( Gahhhh those broscientists. The only real reason I ever do intervals anyway is because sometimes I'm not home from work till late and it gives me a shorter run...not so noble when it's just so I can get home and eat my dinner quicker. Hmm.

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No do the intervals. The original science was around more seasoned athletes and it was the performance gain promised that is a bit suspect. The interval training is definitely a good thing and if that's the way to get you running quicker it will give you results. I was just trying to say it isn't the only way.. I'd hate to be glib and say to run quicker run quickly but there is a kernel of truth there :)

Worth a read scienceofrunning.com/2012/0...

Weirdly i'm just off out in order to try and run more slowly lol.. will see how that goes, I'm nowhere near as quick as you though hehe

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I am really interested to see this research can you post a link? I have always found them beneficial and have given me overall gains.

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Link above. It suggests the original science was done on a very small cohort. The rest became myth lol

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Oh, those broscientists who publish peer-reviewed papers in The Journal of Applied Physiology... University of Copenhagen? Wtf do they know about anything?

Totally flawed research, as so thoroughly debunked in... err...wait, remind me where it was debunked ? Remind me what the flaws were found to be?

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Yes there is always the debunk of the debunk to consider lol. I'm happy in my belief that doing some faster running will help you improve pace whether it's intervals fartleks or shuttle sprints. I doubt there are any magic shortcuts.. Just my tuppence worth 😀

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I’m exactly the same, never out of breath on training runs! You could try pushing it by doing a Parkrun or 10k race - you’ll soon discover your limits!

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This is reassuring! I know there's no right or wrong necessarily, but I'm always keen to know how other people find things. I do have a 10k next weekend :D But then nothing else entered till September, so time to get my training runs as efficient as I am able to. I have done a few parkruns, and would like to improve my time so more of those are definitely on the cards...

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I’m a bit like you too! I’m never out of breath, no idea about my heart rate though as I don’t have anything to measure it but that’s maybe a good thing as I’d be panicking!! My right hip always feels a bit sore towards end of a longer 10k run. I’m also very stiff when I get up from sitting even a day after but I presume that’s normal!! I know I have improved so much though just by looking back at my Strava data!! I feel I’m making it all up as I go along!! 😀

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Time to push for a half marathon then?

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Haha, that's what I've booked in September! Unfortunately I've ended up with two in the one month so I'll definitely be a bit more sore than I'm used to. Didn't expect to get through the GNR ballot so also booked the Scottish run...and then did get a ballot place after all :p oops

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And on to a marathon then, that’s my plan!

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One day, one day! XD

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I know what you mean. Some days I finish my run and I feel like I haven't worked very hard, and then I worry that I haven't done enough. But then I remember that three and a half months ago I could barely run 60 seconds, and now a 5k run feels relatively easy and that is awesome! My first 10k race is next month and then considering a half in October... :o

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Oo we have a similar timeline, except this is my 10k month and September is half month. It seems we all end up in a similar way after a training run, so I shall stop thinking about it and just carry on :)

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I'm just in awe of you all...I started last August and every 5k Parkrun still feels really tough. Not sure what I'm doing wrong but my ultimate goal is 10k...definitely nothing more!! Good luck with all your races and running endeavours.

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Heh well I'm positive you're doing nothing at all wrong if you can survive a 5k in the first place. It's tough! I think we can all be proud of running anything, be it a 1k or an ultra marathon.

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Thanks Sqkr...and just to let you know..I did it ...the Magic 10 at last!! So so pleased. X

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