W7R3 - slowing down :-(

[naomirainey]

Completed W7R3 today - silly idea to go out at 11am in a heatwave, but I did it. I'm disappointed with my pace over my last four runs though. The last week and a bit has been hard to fit runs in between work (I work shifts) and the heat, but I've gone from feeling okay at 12/mile to right back to 14'30"/mile. It's not that I want to be racing right now, but I (naively) thought my pace would improve once the walking intervals were dropped. I'm going to do the next six runs and get to 30 mins without letting it bother me too much, but does anyone have any advice for training post-graduation?

[MarkyD Graduate]

You're right to not stress about it until after graduation. My experience was that I never really believed that I could run for 30 minutes, and deliberately ran slowly. Once I'd graduated and had a period of consolidation, I began to know that I could run 30 minutes any time I wanted. Then during some 30 minute runs, I have a spell of running a bit faster for 1 minute. Actually, I'd spot an object in the distance (lamp-post, drain cover, shadow across the road...) and run faster until I got to that point. Then I'd slow down again. Before I knew it, I was running 5km in 25 minutes.

What I've described is what the running experts would call 'running intervals', and that's the best way to improve your pace. But don't think about that until after the summer - you'll graduate and have some consolidation, and then it will be September, cooler, and a good time to experiment.

[Oldfloss Administrator Graduate in reply to MarkyD]

So true my friend... cooler, sounds quite tempting as as I sit here in 32 degrees.. in sunny Snowdonia

[MarkyD Graduate in reply to Oldfloss]

My friend was in Snowdonia earlier this week and shared some glorious photos. It all looked very beautiful.

I trust that you've been able to enjoy the scenery, and not attempting to be too active. I know how you like the hills

[Oldfloss Administrator Graduate]

Just finish this first... and keep it slow and steady... pace and distance will follow later

This weather is weather to be relaxed in... and early runs are better than those later in the day

You are doing just fine... and after you get to the Graduation podium, there is so much choice as you move on