After last week's poor show I was determined to run to the plan this week. Run 1 I followed an interval run which I found challenging but satisfying.
Today however I went out to run a 5k. Yet again I think I started out too fast. I'm really struggling with pace adjustment. I can only see my pace when I get back. My phone tracks my stats as I only have a Fitbit. Haven't made the leap to a Garmin.
By time I hit 3 k I felt my pace had settled but by 4k the legs were heavy which means I end not enjoying the run. I'm impressed by you all that end the run "with fuel left in the tank". I'm usually at shuffling point.
At the moment the thought of regular runs of 60 minutes seems unachievable. I'm thinking of just focussing on 5k.
Any tips greatly appreciated 🙏. Is it time to invest in tech 🤷
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Allbarron
60minGraduate
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Well done persevering, every run counts. Check you are running at talking pace- say hello to everyone you pass, if nobody is about give yourself a running commentary of what you are passing - if you cant talk, you are going too fast. Dont rush out to buy Garmin today - they seem to have had a cyber attack yesterday and nobody has access to phone apps/websites for historical data😒 happy running 🤗
Thanks Grannyhugs I saw that about Garmin and lots posting about tech crashes. Not sure I want to go so techy really. My breathing is an issue sometimes so talking is often difficult.
You have hit the same point that I did a few weeks back! I think everybody thought I was ready to pack it in. But you just need to cut yourself some slack and the next run will be great! Maybe forget about your 5k time (I know that's easier said than done....) and go back to the slooow run for your long one. I made a conscious decision to go slow to get the duration in and that's when the happy pace clicked in. It gave me a new lease of life!
In terms of tech - I must say I love my Garmin watch. I can set it to keep an eye on pace, cadence, distance and running time. Heart rate as well. I tend to use just 3 options so that I can read them without glasses.
Whatever though - you have done absolutely brilliantly so far. Believe me that this is just another disheartening bump in the road - your inner gazelle awaits!!!!
Thanks Fionamags. Hopefully as you say just a bump. Don't know why I'm just really tired at the minute. Hubby not running despite buying new shoes but we are taking them with us when we go away. Nice long beach to run so hopefully a bit of company might take my mind off things. Plus change of scenery might just do the trick. So grateful for VRB's keeping me going ☺️
Morning Allbarron. Don’t you start getting the colly-wobbles on us, it’s just not allowed. Look back at your posts and see how far you’ve come my friend. I think you are a star 🌟.
I have found my watch is handy for checking I’m not running too fast on my longer runs, but as it’s Garmin I can’t really recommend their ‘Connect’ website just now!! (Although the watch is still fab).
A few weeks ago I found I was starting off too fast at the start of my longer runs which meant I was tiring at the end. I knew I needed to do something about it with even longer runs coming up, so I found a walkers playlist on Spotify and thought I’d try it - nice mellow music, just enough of a slow beat - and it has really helped keep me at a steadier pace. I still tire a bit in the middle but then I get second wind and have managed to keep going. I’m also going to invest in some jelly babies so I don’t “bonk” out, as Fionamags says 😂.
Hope that helps. Are you still doing the 20/30/longer runs of The Magic Plan? Perhaps doing some shorter times and not thinking about distance for a while might help? 🤗
Thanks Delly! Think I am having a wobble😟 I am still following the plan at the minute. I've gone back to week 3 and am following distance version now. I'm off to Wales next week for a short break. Trainers are coming with me but I might just focus on shorter runs for the week and I'll try your tip with Spotify too. 🤞
Have a lovely time away and relax. Do nice short runs and listen to some good music and your mojo will soon sort itself out. 🤗
Wotcha!
If you do a fast 5k then you shouldn't really have fuel left in the tank. You've got to leave it all out there!
Longer slower runs is where you'd get the feeling that you could go a bit more.
Pacing is tough over 3 miles so don't beat yourself up. It's hard enough with an idea of pace let alone running 'blind.' I'd build into the 5k run, starting gently, almost holding yourself back and then get comfy for most of it and the last half a k give it some. Each subsequent run just open the taps a little further from the end, half a k, a k then 1.5k etc.
If you roughly know the distance because you run that route a lot then pick a point near the end to give it some then gently increase it each time. But hey! No worries. ALL GOOD 😁 As long as you keep getting out there,truly nothing matters.
Longer runs I really hold back because I believe it'll help but it is frustrating because it takes much longer to do the distance. I feel I could go on and on as you will when you build up, so don't worry at all. You will get there.
My Garmin 45s was £150, you can get them for £130 but I would recommend it if you were able to afford it going forward. I waited 7 months for mine and after trainers it's the most useful thing.
There's a lot to process there GTFC but it does make sense. I set off thinking I'm slow but when I look at my splits at the end my second is always slower, then I speed up again. I do usually follow set routes so there are points I can aim for. I might just change my route for my longer run on Sunday. I don't think I'm going to invest in tech at the minute but if I can keep this going into the winter maybe Santa might reward me. Thanks for tips really appreciated 👍
Congrats for persevering! No real tips on pacing from this newbie but just to say that I don't have a watch either (yet) but I'm using the free version of Runkeeper on my phone and it tracks my pace. You can set up the workouts to give you prompts every 1km (or when you want) so it says things like "Your current pace is 7 minutes per kilometre, you are 35 seconds per kilometre faster than your required pace" etc etc. Might be helpful without the need for more tech.
Mostly, I would say some days/weeks (years?? yes, talking about you, 2020!) are tougher than others in lots of things, running included. Your blip will pass Bon courage!
I read somewhere that if you can count to 30 slow and steady out loud you weren’t working hard enough but for increasing time and running at an easy pace counting to 30 out loud without gasping would be about right, I tried it the other day but was still counting pretty easily when my legs just wouldn’t go any faster so it’s not foolproof
Do you listen to music? I listen to slow beats and run gently
But what do i know? just hope you find a way that works for you, we are all different
I saw that, i’m not a great beat follower, Willow is and he finds a lot of Cold play is a good gentle beat, but even though i don’t really follow the beat i do find i run faster to upbeat music
I struggle with no music though
I think the gentle longer runs are the ones that make us stronger and the ones that we end up enjoying, and if it’s a struggle remember it’s not a race it’s supposed to be enjoyable
Think I've lost that enjoyment at the minute. I need something to keepyind busy so I use guided runs but I'm definitely going to give slower beats a go. Thanks
I've also found there are running tunes on spotify that you can search out by cadence. If you know what your slow, comfy cadence is then you could make up a playlist.
Slow down, really slow down. A coffee helps me too 😊 plus it is quite close today. I settled into a really slow pace. You can pick up the pace at the end if you want but try to run as slow as you can at the beginning.
You still got out there though so try not to be too hard on yourself 😍
I'm not sure it's about the tech, as I can't see how that helps much. I think these slight 'slump' patches are annoying and frustrating, but assume it's just about keeping going! The intervals runs helped me a lot (before I got injured). I may start them again ad I do think they improve performance. Good luck
Sorry to hear about your injury I hope you're on the mend! I've been going to do intervals for weeks but for one reason or another never got it done. I did enjoy it and it helped me understand what the difference is between a 5k pace and a 10k . I think I just need to embed that now so hopefully doing intervals on a weekly basis will help. I suppose it's logical that we go through slumps and difficulties. I'm just glad of the support here which helps me remember it's not just me🤔
I went through a spell like that - seemed to be getting slower and finding it harder. I had to remember that each run didn’t need to be faster to improve. Just getting out and running was good.
I do have a Garmin, I’m a bit of a data nerd. I started to use the coach training it has on there. You do different types of drills on each of the runs - breaks them up and makes it a bit more interesting. I’m on my last week now and I’ve already met my goal of 5K in 30 mins. I’ve also set a new 10K, 1k and 1 mile best. And my longest run is now 15k. During that slump I didn’t think any of that was possible. I still have spells where I walk too.
Basically, don’t give up - it will all come together and suddenly if you are anything like me.
Thanks Lizziebeth. I hope so. It's reassuring to know others have gone through the same. I read a lot of positive posts and that's great! But going through a slump you forget the times you responded to people struggling and how you encouraged and cheered them on. I suppose now itsy turn🥴
Well done on your run. Personally I’ve had some terrible runs where Ive stopped multiple times. Even told myself at Easter I was giving up. Now I’ve got back to 10k distance and beyond. The thing is every run counts, you are getting out there , fresh air , exercise etc. It doesn’t matter how slow or fast you are. If it’s a bad run just put it down to one of those days. Don’t give up. You can do this 👍🏼
Hi. I struggle with pace and use Map My Run app set to say my pace and average pace every 250m. I hear it through wireless headphones. It really helps and seems more stable than my watch.
My "health" app on my android phone talks to me through my ear buds. It tells me how long (in time) I've been going every half km and tells me my pace. It's an annoying voice style but useful information! I am not techy and I can have it on alongside Spotify.
Sorry I should add that if I've also got my honor band on (which is like a fitbit) the voice also tells me my heart rate every half km. I can tell the app I want to run a certain distance or for a certain time. I'm just starting the time version of bridge to 10k. So I've not spent much really as the Huawei phone was free with the £15 contract, the earphones came with the phone and I think this "honor 5" band may be cheaper than other similar items but it was a Christmas present so idk.
I have also been feeling a bit disheartened recently so I have now found Coach Bennett in Nike app is helping me. I also use Strava and that tells me my split pace at each 1/2 K through my AirPods so I can monitor my pace. I do the slow jogging technique which is good and loads of info online about it. Sometimes a change in something is needed 👍
Wow what a lots of brilliant advice, help and support on here. I just saw your post and can't add anything helpful as I'm still struggling to get back into a routine myself so reading all this is great. I agree though that trying to find the right pace and stick to it is really hard.
But I'm sure you'll get back to it, a holiday and the chance to run somewhere different In site will make all the difference 😊 Have a lovely trip
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Bon courage!
A Pre 2nd jab 5K Run 
My first 10k run
Running slower tips
