Here’s what I found today... this one really said C25K to me... are we “real runners?” Well, this is advice on running the winter for established runners
So Oldfloss and her “kissing the ground” theory already had this down, runners world have just published it!
And the next article I read is for those who either think they’re not fast enough, or think they should run fast every run. This article looks at Sir Mo and others training. Seems the advice here on how to run C25K is how the legends train virtually all of the time. I don’t see Sir Mo coming in and checking his watch to see if he was fast enough... I see him making sure he was slow enough. IannodaTruffe has been telling us this, so this article reminded me of his wise words.
I LOVE monitoring my HR! I'm a bit of a geek that way and find plotting my heart rate for the same run a great way of assessing my fitness. And to see the MAF method actually work is very rewarding.
Thank you for finding these UNM! Although I always run on my own, I have realised how competitive I am with myself and how incredibly hard I find it to run slowly. So a couple of runs ago I set myself the challenge of running super slow. I managed and it was a very easy 30 minute run. Tried the same next time, but 20 minutes into the run it felt so good and right to return to what I feel is my natural pace (well, let’s be honest, very newly discovered as I am a novice).
I get it in my head why slow is good and so important, which I have digested from this brilliant forum many times, and the article supports this. So I think I need to give myself different types of mini competitions such as sticking to a lower pace than normal, experimenting with this cadence malarkey, for a couple of my runs per week and then run freely on my third. After all, I am a mere beginner 😆
The interesting thing is Mo is great, 80% slow runs... Kipchoge smashes the marathon record, 85% slow... maybe we should just go 100% slow and kick their butts?!
It is the advice gives us in her podcasts.."always look at least ten paces ahead..heads up, shoulders relaxed.. face and hands relaxed..buttocks clenched..." ( oh wait that is some other advice for our glutes...) ! By the time I have kissed the ground with my feet, the run is over, I have been so busy concentrating!
It is really, really interesting to read these things.. IannodaTruffe did do that post about running slowly and I think I did at one point a while ago too...But I think I was feeling a tad under par at the time
I have to work on fast one run this week, so will enjoy the others more! Having to do a little shuffling as I ran Saturday and then juniors made me jog yesterday for most of their parkrun with a clever tactic of one dropping out every half kilometre or so! So I’m not running til Wednesday, I’ll have a look at the coin in cheeks thing... do you start with a £2 and work down to an old silver sixpence?
You are really having fun with your running.. I love that! Sounds like a real plan too.
I ran my Remembrance run yesterday...just a slow 5K and I have a 6K but not until Thursday... so have to sneak in short one early on Tuesday before my small runner in training arrives for the day ( My rest session work outs are Tuesday and Wednesday when we care for her
Ah, well, it should be an old penny... so an equivalent sized coin would work...IT does make a difference, the whole strategy.. I shaved a whole 5 minutes ( okay ... it was good for me. off my 10K time
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Rest of the day after a run
Run a day rest a day anybody else do this or just run 3 times over 7 days 
Running without a rest day occasionally? 
Pre run or rest day exercise 
How important are the rest days?
