After another dreadful effort today I think I need a new strategy. Having ran a comfortable ish 5k Christmas Eve I've just lost the ability to run. I just can't get my breath. I have just about ran 2k today and had to stop. This just is not right.
So, for tomorrow my plan is as follows:
Warm up - 10 minutes minimum
I've not really been doing warm ups other than my dynamic stretches and a jog over the road.
Intervals
10 x 1 minute @ 5 min/km with 1 minute recovery walks
Warm down - 10 minutes
I've never really scheduled intervals before so does this sound reasonable?
After todays failed effort, after a quick breather I managed to run at 4:45 min/km for a minute and a half as a means of punishment.
I know that for months I have been championing nice and slow running with my rules but, I'm now getting a bit concerned that I have malfunctioned so need to get mended.
Hi Hidden , how about this for a new strategy: give yourself a break! Seriously.
If I've read your posts correctly you've been trying to run every day recently, post-Covid. Then on top of that, every time you don't achieve what you set out to do, you decide to push yourself harder instead. And now you're planning a bunch of fast-paced intervals for tomorrow?
I genuinely think you'd do better by having at least one day's rest and then just going out and taking it nice and slowly, doing what you can. Then rinse and repeat!
Building back up slowly is much more likely to work than hammering yourself into the ground and feeling guilty too.
Good luck, and don't forget you're supposed to be having fun!
If it helps at all, I've also done the emotional response and "I'll beat this into submission" thing. It was why I failed completely and utterly when I thought I'd give running a go about 15 years ago.
Generally speaking I'm poor at doing things gradually and incrementally - I love instant results and am competitive with myself, so can get really frustrated and guilty when I feel I'm going backwards. However running is teaching me - and it's an ongoing process - that taking a long-term view, rather than beating myself up and overcompensating for every perceived failure, gets better results.
Stubbornness can be a huge asset, though, as long as it's directed the right way. You're super-determined, so maybe use that to decide to take that rest day (that you don't think you deserve) or to run at a comfortable pace (not the fast I have something to prove one.)
I know from experience it's difficult. I'm also sure you can crack it.
I agree with Cmoi! You really don't sound like you're running for joy!Give yourself a break. 5min kms are hard work. Why not just get out there and focus on the time running (gently), rather than speed/distance?
Maybe listen to an engaging podcast that will take your attention away from your breathing and just carry you along?
Thank you. Both yourself and Cmoi are quite correct.
It is clearly unwise for me to go all guns blazing. Of course it is. I think I may have had an emotional response to my frustrations.
Prior to C25K I had never ran before. I worked my way up to 10k and just love running now. I take part and volunteer at parkruns and loved the happy runs through the woods.
I did post a few months back a post to remind myself of the good times when these hard times come along. Unfortunately due to my name change I can no longer find it 😒
So, tomorrow it will be a happy run once again. None of this zooming about nonsense. Just a gentle Zone 2 / Zone 3 shuffle for as long as I please.
Hmmm! I know. They have been temporarily rested based on the assumption that none of the last three efforts were deserving of a rest. 🤔
I will see how my legs feel in the morning as I have another plan which has just popped into my head. Mind you, it is equally as daft as running fast intervals but we shall see what the morrow throws up 😃
You are running twice as fast as me at least, slow down and enjoy the scenery, I went out after work today tired and hungry ran super slow and loved it, these slower runs are increasing my stamina
Of course you are correct. I think it was your good self who convinced me earlier in the year to slow right down and I did, and had the most wonderful runs. Time to do it again I think. Thank you.
Great name 🤔 I agree with the others- this is not a good approach. Long slow runs will help you to improve your stamina- which will take you where you want to be in the long run 😂You will only keep on running if you enjoy it. I understand that for many that means seeing improvements, however if you do some reading about running, you will see that yours is not a healthy or beneficial approach.
I too am doing a Christmas streak over 14 days. So that means some 2k speedy runs, some 5 or 6k trail runs and an occasional 10k slow runs. This (I hope) means I can get through without injury - as I have done before. When I started streaks this was the approach advocated by ju-ju- who really knows her business
Good luck!
• in reply to
Thanks Helen.
I know that deep down I'm struggling to get over the effects of covid from the start of December. I'm getting breathless just going up and down the stairs.
I guess I'm just getting frustrated that I can't run as far or as fast so I'm being completely silly trying to force myself.
Just be careful. Speaking as someone who got up to 10 miles, then had to pretty much start again because of injury, you don't want to play fast & loose with your legs. Have a rest day between each run, so you can keep running!
streaks are fine when you have been running for a while, but (like everything) need to be carefully planned and thought about.
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I think it is incorrect to try and run as fast as you can every day- it's not going to work and is not advocated in any plan that I have read! Maybe call in at the marathon running and race support forum and see what the big boys and girls recommend.In the meantime; give yourself a break and runforjoy!
You’re a similar age to me and massively quicker and you’re fed up with that?
I had covid in September 2020, only a few months after finishing C25K, it really knocked me back for about 2 months. I was just content to be running very slowly and probably only 3ish km for the first few. It was satisfying to find breathing and distance build back up again. You will need rest days as everyone one else has advised.
I’ve found my already slow pace has dropped off even more over the festive period, I’m putting that down to all the great nutrition my body isn’t receiving at the moment.
You've been running the same length of time as me and there's no way I'd be pushing myself as hard as you are. Ok, I'm 10 years older and female but you're going really fast and not stopping, it's just doesn't sound sustainable.As everyone else has said, take it easy.
Have a day or 2 or even 3 off. Catch your breath. Do some yoga or core training (Nike Training Club have lots of free workouts). Vary your runs, running slowly is as much of a challenge as running quickly. Maybe do some mindfulness runs, again, Nike Running Club has lots. Learn to appreciate what's going on around and inside you instead of just feeling the burn.
'I feel as though I need to defeat whatever it is which is preventing me from breathing' - NO, you need to listen to it and work with it. Please,
I think, for what it's worth after all the words of wisdom above, is that you are right in needing to change your current strategy ( which doesn't seem to be working for you). How you change it is your challenge! Good luck and I do hope you feel the joy in your running very soon.
From my point of view what seems to work for me at 74, running 3 days a week so you get recovery.
At least once a week long slow runs to build up distance without worrying about time. On the other two days, one day with Hills 5k the other a resonably fast 5k. Flattish.
For me at 74 recovery seems to be the issue. Some one said Mix it Up and just keep plugging away and this is my attempt.
So being a diabetic with a heart condition . My PB for 5k is 33.05, 10k is 1hr 11mins 59 sec and the longist run is 13k.
And remember running is physical but also a massive Head job.
Lots of great advice here.You are clearly very driven, which is great, but I fear you will injure yourself if you keep punishing yourself, and trust me, time on the IC can be soooo frustrating.
If you struggle to allow yourself running rest days, how about re-branding them to something like 'strength training days', and design yourself a workout routine that you can throw yourself into on the days that you don't run? Punish yourself with lots of planks, squats and bridges (being sensible, of course!) - with time you will reap the rewards on your running days.
Good luck 🤗
A big thank you to everyone for your support and advice. It is much appreciated.
I didn't go out yesterday ( legs were hurting - oops ) and I'm not out today either. I am having some rest and relaxation and giving myself time to recover from this blasted coronavirus.
Hopefully after more rest this weekend I can get out for a slow one on Monday.
I must say though, I have seen so many runners out and about today. I mentally applauded each and every one wishing it was me out there.
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No time? Go time!
You CAN run TOO slow!
Another one in the bag! C25k revisited!
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