I tried to do interval running today. Gentle jogging 3 mins and sprints for 30 seconds. It was hard! You don't get to build into that rhythmic jog that takes over on a longer run! But for fitness I wanted to do it. However my darn weak leg - my right one, has had shin splints, calf pain, archilles tendonitis and knee issues since I started C25K!!! - was a bit tweaky and from my past injuries I figure it's best to not push it! Why is my left leg so much stronger? In the past-past my left leg had a broken ankle (still has pins in it) and a popped out knee! I wonder if those past injuries somehow have made it stronger upon having to heal?
Anyways.. back on topic... I want to run faster and I feel fantastic when I push myself and get jelly thighs after the exertion! My mum says 'we are built for endurance not speed' . Maybe she is right? Or maybe I need to really build it ultra slow? Just a ten second sprint every 3-4 mins or something?!
This morning I did my interval run for 22 mins and then this afternoon did a 30 min 'normal' run and my pace was actually the fastest ever despite not (consciously) pushing my speed. I had missed not doing a 'proper' run after the shorter interval run so perhaps I was just all geared up for it!
I really love running!!! Even if I'll never be fast at it!!
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CrimsonMama
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Well done on your running today ! I just did a 2k run at a faster speed and hated every second 😂 but supposedly it’s good for your fitness (I beg to differ) be glad to say hello to Mrs Snail 🐌 on my next run. Amazing that you run for another 30 mins !!!
I did intervals a few months ago and I broke my usual 5K loop down into separate 1K intervals. I started by first running a warm up slow run. My comfortable pace was a 7 min/km pace. So I ran the first kilometer at a 6:30 min/km pace. Then I recovered by running the next kilometer at a 7 min/km pace. So 1st, 3rd and 5th kilometers were run at a 6:30 min/km pace and 2nd and 4th at 7 min/km. When I was comfortable at those intervals I stepped it up to 6:00 and 6:30 as a recovery pace.
So you could do intervals for 500 meters if you didn’t want to do kilometer intervals. You don’t have to sprint for interval training. You just run an interval slightly faster than you would normally have done. When you get comfortable running at the faster pace step it up again.
I did this and my Parkrun times have gone from 33 minutes for 5K to 27 minutes for 5K. My comfortable 5K time now is between 28 or 29 minutes. I never thought I’d do a sub 28 minute 5K, now I’m aiming for a sub 26 minute.
I did one 60 second 'sprint' the other day in my a 25 min run, and it nearly killed me. Conclusion: I need to graduate and get comforable at my slow-slow pace for a few weeks/couple of months... then I might squeeze in a slightly faster interval or two from time to time.
Damienair's ideas seemed very productive, I will l follow those who have lead and succeeded.
How many post-grad runs have you done so far CrimsonMama?
I graduated 7th Feb, had an injury where I had to stop for a couple of weeks but have ran three times a week all the other times. So that's (quick look on calendar) seven weeks of running?
That's a good few extra runs Post grad. But we are all so different. Damienair has talked about his 'comfortable pace' being 7 mins / km... I'm on (ahhem) only 11 -12 mins/km (which is barely walking pace). When I tried my 'sprint' I might have doubled my speed, which did me in, so his idea about just slightly upping for a few bursts makes sense.
With regard to your 'bad' leg you may need do do some strengthening exercises on that leg only.... I've had some achilles twinges which I've done 'eccentric extensions' with and it seems to have helped - and strengthened my calf muscles ... you certainly do have a collection of 'stuff' going with that side : ( sorry not much of en expert with your other probs - perhaps an elastic knee bandage to stabalise it when running?
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Speed improving
Yikes - Speed Podcast! 😣🏃♀️🙄😎
W1 again (no, really) - but quicker!
WK9R2 next nearly there! What next though speed or running time?
Dear Diary, speed podcast
