Having struggled through weeks 1 to week 3 and taking 5 runs to complete week 3 I wasn’t looking forward to week 4.
I’m 18st, 6ft 2” and have never run outside before expect refereeing football.
Week 1 and 2 was a nice struggle and I expected that. I was feeling really good about myself for starting.
Week 3 was a complete struggle, I slowed down to about 5.5kph but it just got harder and harder.
Having run this 5 times I was completing it but it wasn’t easy.
So I thought I would move on. Week 4 Run 1
3mins ok, 5mins struggled to about 4mins, 3mins really struggled final 5mins about 3mins completed.
However this is were it got interesting. Week 4 Run 2, 3mins completed tho I struggled, 5mins, 4mins completed I’m on the floor now, 3mins completed tho really struggling,
Final 5mins I’m on the floor and can hardly breathe, in my head I’m saying this is part of it, get through it.
Got to about 2.5mins have to walk. On 3.5mins I thought just get to the end, and this has now changed me completely, I said little steps, just keep one foot in front of the other and go really really slow. But just complete it.
However this was not the case. Little steps, back upright, head facing forward. I smashed that last minute. My breathing came down and my speed actually went up. 7.5kph
So today Week 4 Run 3 I’ve kept to the small steps and I’ve absolutely smashed it. Completed all the minutes and wasn’t even out of breath.
Pace was around 7.5kph.
Can’t wait to complete this again and move on.
Not sure what I was doing wrong before but buzzing now.
Keep on running friends
Written by
Runner85
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Fantastic! Well done you. Pacing is a tricky skill to master. I haven’t yet! In organised races I still set off at the same speed as some 18 year old whippet child who will finish in half my time and knacker myself after the first mile. I even have a watch to keep me on track. It doesn’t always help. The other problem is your own perception of how fast you’re going. That can depend (in my case at least) on the weather, time of day, how I’m feeling and how far I’m going. So a sunny day, setting off for a 5 miler in the woods with some friends feels very different to the same route in the rain on my own!
Find your ow pace, watches do help but can be expensive. If you like a gadget though..........! Don’t try to go too fast too soon. It’s not a race - at this stage anyway. You will get faster and find it easier as you get into it.
Oh and btw, speaking to a ultra marathon buddy, I fear that the first mile will always be tricky. She tells me that if all races were a mile long, she would take up badminton!
Brilliant - sounds a bit like a slightly faster version of the Japanese slow jogging technique - small stride, mid foot landing, straight back (there’s a short film on youtube). You’re not putting so much energy into a long stride, and so a more efficient less tiring run. Well done you!
Yes, sounds like Japanese slow running - I often start off this way to pace myself and use it again if I get to the "I can't go on" stage. You're doing so well!
Sounds like your pace was too fast to begin with but pleased to hear you’ve persevered! I run outside and there was a definite point in the course where my pace settled to a consistent level and now I don’t even think about it. Enjoy the rest of your adventures 😊
Beginners can make the mistake of thinking that running means a long stride (like we see on TV in athletics). But for us mortals, a long stride means that the foot lands in front of the body, on the heel, and (if you think about it) that is going to simply slow you down every stride. I've been an advocate of the shorter, more nimble stride with a higher cadence (steps per minute). Inevitably this means a mid-foot landing with the body weight over the foot/knee/hips ("falling forwards") and it is much more sustainable and less prone to injury. DiscoRunner has always illustrated this brilliantly with her posts about Japanese Slow Running and the youtube video.
It sounds as though you have found these techniques out for yourself, too, and your running career is going to benefit greatly.
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Week 4
Wk 6 run 1 - not good
W4R1 Can’t believe I did it!
W4R1 defeated me .... I need help 
W8R1 - where has the air gone!! Way too hot even at 9pm
