I didn't realise that I have only one running speed! I joined the Rosabi speed challenge, chose my flat 1 km, warmed up and ran as fast as I could. The result ? a slow 7:56. This week having thought about increasing my cadence as I ran and trying everything else apart from rocket propulsion, I achieved a still slow 7:43.
So apart from a slow pace, what's my problem? A few days ago I managed to run 13.47km with an elevation gain of 201m at an average rate of 8:20. That doesn't seem much slower per km than my 'speed' run.
Perhaps I should add a little background. I am new to running 3 times a week. I have spent a lifetime enjoying outdoor pursuits in the mountains and on my bike with visits to the gym and the occassional 4 mile run (not worrying about time. )
During lockdown, I joined this amazing community and followed Juju's magic plan graduating early. I am addicted to running now but having missed the early C25k may have missed a lot of knowledge that others have gleaned along the way.
Perhaps I should add that I celebrated achieving three score years and ten as we entered lockdown, so I am certainly an older female runner.
Should I remain content and just continue running distance or is there a way to improve my speed without resorting to rocket propulsion?
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coggerjogger
Graduate10
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Oh goodness me - I’m in awe of the 13.47 km with elevation gain and rate ! I’m not sure I could keep going for that long !! I wouldn’t worry about speed ! But I know nothing 😊 amazing stuff. (Ps I’m on a half marathon plan but only in week 4 and haven’t got above 11k yet !! So at some point hopefully I’ll get to 13k !). Be content !!
(Pps - I’m also following a jeffing ‘run-walk-run’ plan, and I’m increasing my speed by walking part of the way 😂 - seriously.... because it means you can go faster in the running bits and overall speed increases. So I guess you have to ask yourself what matters - speed or running non stop ?
ty for your thoughts. Maybe I should just be content as you say and enjoy (which I do). Perhaps I will try the run-walk-run on my next run and see if I speed up, I think it would be good for me to be on a HM plan. I really enjoyed the Magic plan.
You can’t just decide to be a faster runner one day and be one. You can get faster though with a bit of perseverance. 7:43 and 8:20 are very different so be pleased with that. Intervals are good for improving speed. Be patient. Spring chickens we are not. Be happy with small gains. They will add up over time.
ty. You are probably right that there is a lot of difference between the rates. It is just that I was totally out of breath and sweating for the speed one and just chugging on the long one. Yes I am not naturally patient. I will try.
Oh my, you are doing amazing for your age. Never compare yourself to other experienced runners, especially younger ones. You can run long distances and more to the pint enjoy them, that is far more important than knocking a bit of time off a run. I follow the running progress of my young neighbours, I celebrate their 5k times of about 20 minutes, great. However I’m not them, I’m a grandmother, they are very fit parents of a 1year old who have run for years. I didn’t even look at this speed challenge thing as I wanted to continue enjoying my runs without feeling I should be changing anything. You say you love running, continue what you are doing. Your run, your way. Happy running 🤗
Positive thoughts, thank you. Yes I do enjoy the runs and don't really try to compare myself with the youngsters. The speed challenge has made me think about my running technique (or lack of it) and wonder if I could improve things to be more efficient and therefore a little faster but if it doesn't happen - no big deal. Happy running to you as well!
Yeah I’m not fast either and as I’ve extended my distances I’ve had to slow down even more. I think there are a lot of factors in play such as age, muscle, leg length, gender. I was getting really frustrated at being slow but now I’m just accepting of my own ability. I can run 6k and enjoy it. That’s amazing compared to what I could do 6 months ago - a big nothing! You can run 13k! I stand in awe! I wouldn’t worry about it. The speed challenge is just a bit of fun anyway.
Yes positive thoughts thank you. I do accept really and I am just so glad that I can still run and as you say enjoy it. It has been a life saver for me during this awful pandemic and I feel pretty sure that I will never go back to a gym again - being in the outdoors is so much better. I know that the speed challenge is just a bit of fun but it has made me think about my running technique (or lack of it) and wonder if I could go any faster. Happy running!
Oh absolutely your run, your way! If you fancy seeing how fast you can actually go try the NRC Find Your Pace run, or, as I did this morning, the new Fartlek run which was so funny (can't imagine why) but gets you flying! Have fun🤣
Those are some impressive numbers. I think I’m a bit like you - my 10k time is almost exactly double my usual 5k 🤷♀️ - I like to think that gives me a rather good 10k time instead of an average 5k!! Remember comparison is the thief of joy.
Yes a good thought about comparison to keep in mind. I think that as I have got older, my stamina has remained better than my rate of working. I wonder if it is too late to change and if I should just be content that I am still running. ( I am certainly am content with this!)
You can run 13k - wow!I joined the speed challenge just for a bit of fun. It also forces me to mix up my runs a bit instead of just going out and doing a comfy 4/5/6/7/8k each time. I managed 1k in 5:50 this week, but there's no way I could sustain that for much further, and I'm not sure I want to. I've only ever run one sub-40 minute 5k. But I really don't care. 7 months ago I couldn't run for 60 seconds. I try not to compare myself to others, only to where I started from. They're my runs, and I run them for me, and for my own pleasure.
Yes you are so right. I don't think I compare myself with others so much as see what is possible and wonder why I am so far off. I think that my technique could be a whole lot better. Your 5:50 is amazing. Yes let's run for ourselves and run for pleasure and be grateful that we can.
First and foremost, enjoying it and getting the mental and physical benefits us always the most important thing - don't let the watch numbers take away the joy!
That said, one thing I have noticed is that your cadence is high - you averaged 180 on your 13k run. Cadence that high is a characteristic of good technique that loads of people spend time working towards, but it obviously reduces the scope to speed up by increasing cadence when you want to go faster. So that might explain why you're finding it harder to speed up. I'll WhatsApp you a few videos about increasing stride length without overstriding that you may find helpful but at the end of the day you are doing brilliantly and I very much hope that we get to go for a run together soon.
I had no idea that I had a high cadence! I must get more analytical and find out how to follow a workout. I have never even used headphones on a run - real basics here. I do like to hear the birds and the sounds of an imminently approaching tractor. Yes I look forward to a run with you and my grandson!
It's good to know there is at least one other person who runs without headphones/music - my runs are like my walks - I am out to enjoy the views and the birds, not to listen to someone else! I did C25K and the timed Magic Plan just using Runkeeper on loudspeaker to tell me when to stop (and sometimes to mark half way if I planned a there and back run) 7.2k is the most I have run so far, and I too am very slow. I am not planning to push myself for either speed or distance for some weeks - then I might go back to trying to get to 10k, but in the meantime I am just going out to enjoy the run and the after-effects. Keep having fun!
Yes I recently acquired a Garmin Forerunner 45 which beeps every km and show how far I have run. You sound as if you are out to enjoy the run, the surroundings and those after effects! Keep on running and having fun!
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