My longest continuous run

[pianoteacher]

As some of you know I have done a couple of 10k's with the running club but they have stops in them. So this morning I set out to run 7.5k continuously (my previous longest run being 5.5k).

Had a toxic 20 this morning which was not pleasant! I'm usually ok after a couple of minutes once I settle into a rhythm but this morning it was really hard. Think it was probably the heat - my own fault as I overslept and didn't get out there until nearly 9am.

I conciously wanted to slow my pace and was aiming for 7 mins per km. I have discovered though that that is too slow for me - I feel like I am really having to force it and it doesn't feel natural at all! I think everyone must have a different "happy pace" and mine is around 6:30 (excepting hills 😂). Think I'm going to aim to run at that for longer runs.

Got to 7.5km and thought I might as well carry on until I got back to the car so 7.88km and 52 mins of continuous running.

Tailwalking at Parkrun tomorrow which I'm really looking forward to.

Happy Running Everyone

[Ripcurlrana71 Graduate10]

Fantastic pianoteacher !!! You’re right, each of us have our happy pace where we feel we can keep going that little bit longer with a bit left in the tank. 😊 xx

[pianoteacher Graduate10 in reply to Ripcurlrana71]

Thanks Rip! We are all so different aren't we? Looking at your intervals pace the other day I don't think I could get anywhere near that!

I definitely felt I could have carried on this morning and think I would have if it hadn't been so bloody hot! I'm concious too that I am doing quite a lot of miles each week (even though they're not all run) and don't want to push it too much. Good Luck with your 10k tomorrow x

[Ripcurlrana71 Graduate10 in reply to pianoteacher]

Thing is your pace is always ‘quick’ - (don’t worry admin not competing!! 😬) compared to mine.

That was a one off on Wednesday. I’m definetly more comfortable around the 7 mark. Happy to push for shorter distances but not for 5k+.

You’ll be at 10K before you know it! Xx

[pianoteacher Graduate10 in reply to Ripcurlrana71]

Yep definitely no competing! Quick is a relative term anyway - I'm definitely not "quick" compared to some of the people I run with on Wednesdays 😂

[Ripcurlrana71 Graduate10 in reply to pianoteacher]

All takes time I guess. We’re still babies in the running world. 😬 x

[Jay66UK Graduate10]

Sorry about the toxic 20 but congrats on the distance. Nearly 8k is nearly 10!

[pianoteacher Graduate10 in reply to Jay66UK]

Thanks Jay! Seemed particularly bad today but might just be that I was on my own so didn't have anyone to chat to to take my mind off of it! xx

[Jay66UK Graduate10 in reply to pianoteacher]

Plus the heat. My aversion to running in the heat is good at countering my attraction for staying in bed!

[pinkaardvark Graduate10]

I don't agree. Sure you may think you have a happy pace and yes you will have a pace that it is easiest for you to run at for a certain distance but it is very important to accept that this is a falsehood if you want to become an endurance runner. You need to develop other paces that enable you to reach your distance goals, in the same way that if you had a speed goal you would naturally accept that you needed to develop a higher gear. Developing this slower pace will enable you to run further and easier but just like a quick pace, it uses different muscles and takes effort then to build.

Typically slow running uses the calves and core more so this is why slowing down can often seem a bit harder than going at your "natural pace" just as sprinting uses your quads and glutes far more.

I remember learning to snowboard, after a lot of sore knees, wrists and buttocks I got to a level where I could cruise around most runs on the mountain without exerting huge degrees of effort, it became fun and all mountain boarding became my norm. But my carving ie dynamic strong turning or my boarding in powder were weak as these required new efforts to master, running quickly and slowly for distance is no different.

[Ripcurlrana71 Graduate10 in reply to pinkaardvark]

Interesting read pinkaardvark . For me on shorter runs I definetly need to just run faster to get quicker. Think I’m happy with the pace on my longer runs. 😊

[pinkaardvark Graduate10 in reply to Ripcurlrana71]

Your not alone, we all think that, myself included. I struggle to slow down all the time. Lets say my quick km is 5:30 and comfy 5k is 5:45 per km. I go out to run 10k and I find myself hitting each click at 5:45, all that will happen is once in a blue moon I will get a PB, but the rest of the time I will begin to struggle towards the end, the run will be harder and my heart rate will get into zone4 or even zone 5. By slowing it down you are martialling those reserves to enable you to go further, it is all about fuel and resource management. It's like chess, but you need to learn the moves and develop the tools. You could probably run 15k tomorrow if you just got smarter about it.

[Ripcurlrana71 Graduate10 in reply to pinkaardvark]

I think that’s what makes running interesting is the constant learning, challenging and gains. I won’t feel too bad doing my usual ‘slower’ pace tomorrow now! 😊

[pianoteacher Graduate10 in reply to pinkaardvark]

Thanks pink - I remember you saying on my other post about calves! I think that is a major problem for me and is most likely why I find it more difficult. I know (well feel at least!) I can run 10k comfortably at 6:30 probably couldn't sustain it for further.

Are there any specific exercises you can do to help the muscles needed for the slower running or is it just a case of making myself do it?

My core is pretty good (as are my hamstrings and glutes) so I think it's probably more my calves. Or possibily that I'm not engaging my core properly when running?? x

[pinkaardvark Graduate10 in reply to pianoteacher]

I did read somewhere that it's all about the core and when you get it right the calves don't matter as much and you can just keep on trucking forever is one long effortless glide. I struggle with this as much as everyone else and honestly can't offer any tips other than practicing it, but I would love to hear what other people know/find.

[pianoteacher Graduate10 in reply to pinkaardvark]

Thanks I do wonder if it might be engagement! I'll try to be a bit more concious of it on my next long run x

[pinkaardvark Graduate10 in reply to pianoteacher]

Some info here, bottom bit talks about core and calves. balancedrunner.com/how-to-r...

[pianoteacher Graduate10 in reply to pinkaardvark]

Thank you so much! Even just the bit right at the beginning about "trotting" is really helpful. I really felt I was labouring to get to 7 but with shorter faster strides I can see how it would be doable in a much less labour intensive way 🙂

[Lorijay Graduate10 in reply to pinkaardvark]

That is really helpful ino. Thanks

[over61andstilltrying Graduate10]

Hi pianoteacher, Well done you! Always good achieving new PBs 😊 Toxic 20 sounds horrid, so really impressive to have run through it. We are different places for our happy pace. Mine is so slow 🐌 🐌 🐌 !! But I do like to speed up here and there, but it is not easy. Enjoy your tail walking. Does that mean you walk behind the tail enders?

[pianoteacher Graduate10 in reply to over61andstilltrying]

Yes it means I have to stay with the slowest participant (usually walkers at our Parkrun) and then cross the finish line in last position. Quite a few people get really put off having a go for fear of coming last but you can't because it's the tail walkers job to finish in that position. Going to really hot so glad to be walking rather than running x

[Tasha99 Graduate10]

Well done! You’re fast too! I always have a toxic 2k 🙄

[pianoteacher Graduate10 in reply to Tasha99]

Oh poor you! I'm normally okay within a few minutes once my breathing settles. I love the warm weather generally but maybe not so much for running

[Tasha99 Graduate10 in reply to pianoteacher]

I don’t warm up. Not even walking. My own fault.

[pianoteacher Graduate10 in reply to Tasha99]

Ohhhh........😂