I know I know I’m doing ok really but can’t get over how difficult some of the ‘smaller runs 4K 5k are!
I’d have thought they’d be a ‘breeze’! I completed C25K Feb 20 and decided that I’d aim for 10k ... just to see if it was actually possible!
I’ve never been a runner.., not a natural..... and I’m doing this to fend off illness and to try to keep my type 2 diabetes in check.... I’m on meds and wishing I wasn’t!
I’m sticking with the plan... although do some weeks twice or more! But when will the 4/5k seem ‘easy’😅 I live in hope!
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Anniecycle
Graduate10
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Thanks... I know overall doing ok... I guess here is useful for moral support... I don’t run with anyone... do my own thing... my son, when he’s home says lovely things “you’re not too shabby!” 😂 think he means I’m doing well!
I like the fact that I’m now running... my own time... as have lots of responsibilities and things going on...
Everyone is different so what I will note here worked for me, and may (or may not) work for others. But I am still a beginner, much more than you, and having only a handful of 5ks under my belt. But having started running with C25k back in April, every single run has been really good.
Now either I’m just lucky, or I’m not pushing hard enough or I’m intuitively doing that thing that makes the runs so delightful.
So here is my thoughts on this and I still have great doubts, doubts that I have to regularly push away. Specifically where my speed is concerned.
I run ultra slow. My speed in the average is between 4.5km/h and 5km/h. I followed the Japanese slow running method and it really has served me well.
The few times I ran faster (because of a well meaning comment by my husband, or due to following the C5k+ Speed Podcast) my feeling of achievement went higher, but my actual enjoyment of the act of running dropped lower.
So I remain in my ultra-slow pattern, only pushing here and there at my speed. I’m also hypothyroid, so keeping heart rate low fits me as well.
My distance has gotten longer without even trying, I can run now 60 min, but I need these to hit the 5k. But it feels like I could run longer. And I will do the magic plan at some point next year, once I have more 5ks under my belt. Because 5k takes me just under an hour, exhaustion and recovery is a factor.
Yup, ultra-Slow as I said.
But ultra-delightful and completely injury free. I did not have to skip a single run due to tightness in muscles (but I do use a foam roller), only skipped runs due to exhaustion from prior longer runs.
In my reading, I’ve also come across Jeff Galloway, who advocates that on long runs one should have some walking intervalls early on. I’ve never done these, but I think for runners with a higher pace than mine (almost everyone, it seems)it seems it has the same effect as ultra-slow running. This is how he trains, and it might be worthwhile looking him up and trying this.
Enjoying your runs is so important I feel, so it is worthwhile exploring what really works for you! So well done for actively searching for that.
Maybe my two above methods (Tanaka slow running, Jeff Galloway method) might work but don’t stop searching if they don’t. It is really worthwhile finding a way to make your runs as enjoyable as they can be!
Let us know how you get on, and well done for running and keeping on keeping on!
While I've noticed I'm starting to think of 4k or 5k as short runs, it doesn't always mean they're easier. I quite often find them more challenging just because I have unrealistic expectations about pace and energy levels, simply because I've done the distance before. In contrast, new routes and longer distances feel like an achievement in themselves, so I take the pressure off myself to run faster or whatever.
I can reassure you, too, that if you're on the Magic Plan 10k is definitely achievable - it really does work.
I think it sounds like you're being hard on yourself and are really doing brilliantly 😊 I'm also working my way towards 10k, I only run twice a week and have just done 7k. I started in C25k in February, never run before and definitely not sporty at all 🤣 But I've been finding the longer runs easier and far more enjoyable than the 5k.
Guess we're all different and it's finding what works for us. Happy running 🏃 🏃♀️
Your doing great Anniecycle. As I found out patience is the answer to your question. I don't know if the runs get easier but you get better at running if that makes sense. Good luck and happy running 😊😊
You are doing great, relax and slow down. Some runs are hard some easy. I can run 10 miles but some days a 4 or 5 k run is hard. However, they all count towards keeping you physically and mentally healthy. Slow really is the key. Happy running 🤗
In my own experience, this is a psychological thing. My long run is the focus of my week... I get a little.nervous about it and I think that helps. The fight or flight mode the brain goes into is pretty useful when it’s flight that we are looking for. The shorter runs don’t give me this, they’re “just a run”. I know I can breeze them, and I’m very confident. I think this is the reasoning that I never get a tough long run. They can be tough to finish, of course, but the start is always good, and the middle bit tends to be smooth... I then approach the end knowing that if I need to I can dig deep and get over the finish line. Sadly, parkrun is currently suspended as I find that it always gives me the little nervous tingle pre run even though I know I can do the distance easily.
One way of injecting a little bit of the unknown into a shorter run would be to go try a new route... if you’re a little out of your comfort zone this can have the brain a little nervy. Not sure if this would apply to you, but it certainly does to me, I run the same start to my runs a lot!
That makes sense... I think the ‘lack’ of challenge makes it harder for me... I’m thinking this should be an easy run... I expect longer runs to be hard so get ‘determination’ and motivation!
I totally identify with this! I often find my shorter runs harder than my long runs. Long runs allow me to settle into my perfect pace, relax and know I'm in for the long haul, whereas on my shorter runs I think too much about pace and they can sometimes feel like an anti- climax. Those longer runs ate where I can really find peace and get into the zone.
I think you're doing great! Just keep doing what you're doing! 😊
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