13 minute mile! (don't laugh)

[primaballerina]

So had a go at Laura's "speed" podcast again (this time without falling over... )

Got well into it and was doing 4.4km/h on the slow beats and 5.0 dead on the fast ones....I felt happy with my posture, running action and it almost felt like 'real' running (vs my usual shufflejog)!

But before the last two intervals (one slow, then one fast) I had to stop, and walk...

BUT I don't think of this run as a failure I feel it as a challenge and a good target to push for! Next time I'll get one more slow interval, then the next time finish the challenge.

When I checkout out my data (now gathered from my Garmin 35 forerunner) I found that I'd covered just over a mile so my speedy mile is now about 13mins 15 seconds (wow)!!! LOL

This would put me on target for a 41 minute 5k one day! : )

Picture of my doggies (for Runwithdog) 'cos I do too! : )

PB

[Bookbizlady Graduate]

Is this the Couch to 5K plus podcasts? I was literally just looking at those! Can I ask how long after you graduated before you started using them?

[primaballerina in reply to Bookbizlady]

Yes, these are indeed these podcasts - although i found it so difficult to work out how to download them to my phone (without having data on etc etc)... weird.

Anyhow I digress...

I did a few repeats of Week 9 but used things like mapmyrun just to gather a few stats... tried a Nikerunclub thing - and it nearly killed me... so I guess I've been graduated for about 1 month and tried this once before about two weeks ago (when I took a tumble)... but that time I think I did complete it!

This time however I felt I was more 'in the zone' pace, action wise... but when my heart rate and breathing started getting less controlled I thought I'd better call it a night.

I guess I'll need to keep with my longer slower runs to increase stamina, and then maybe once every other week do a 'speed' test run!

I'm just so keen to run 'faster'... but as they say, you can't run before you can walk... so I can't sprint before I can jog properly!

[primaballerina in reply to primaballerina]

Oh - I think the speed podcast lasts only 16 mins... 5 mins warm up jog then fast - slow mins for the remaining 11 then cool down walk (not included in total time).

[Am_i_really_running Graduate in reply to primaballerina]

Me too. I want to run faster to prove I can do it but this forum keeps bugging and telling me to slow down and it will happen. Its a head and heart decision. The head (forum) says ben sensible and Me says go for it. Lets hope the head wins!!

[primaballerina in reply to Am_i_really_running]

I know exactly what you mean... I can fully relate to your 'username'!

[ArthurJG Graduate in reply to Am_i_really_running]

There’s nothing wrong with aspiring to run faster after you graduate. During C25k the focus is on running continuously for a certain length of time and that’s appropriate at that stage. Once you graduate and consolidate you have many options. A lot of people here aim to build up distance so they don’t focus on getting faster and that’s fine but it’s not compulsory. Personally I want to get better at 5k and have no aspiration to run a marathon. I’m allowed to want that and so are you - so don’t let anybody tell you that shouldn’t be your target just because it isn’t theirs.

What WOULD be a mistake would be to try to increase both speed and distance at the same time. It’s true that when you train for distance there’s often an incidental benefit to your speed and vice versa but decide which is your priority and train accordingly.

It’s worth being aware too that there’s a difference between training and practice. What I mean by that is that if you want to get better at running 5k, there are better ways to do that than just running 5k three times a week. Again there’s a difference between learning to run at all, as in C25k, and learning to run better. I ran the EMF 5k at the weekend and I followed an eight week training programme for that which had me running three times a week but every run was different. Was I logging lots of fast 5k times in training? Absolutely not. But when race day came, when it was time to do a hard, hilly 5k race, I was ready. I learned a HUGE amount in that eight weeks.

Other people here were running marathons and half marathons over the same weekend. They had a great time but so did I: I made a different choice about how I wanted to progress. You’re entitled to make your own choice as well.

[Hatman Graduate in reply to ArthurJG]

👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏👏

Well Said!

ArthurJG for Prime Minister! He’d sort Brexit too.

[katherinejane1 Graduate in reply to ArthurJG]

Thanks for the recommendation Arthur - I’m going to give the EMF 5k plan a go 👍

[ArthurJG Graduate in reply to katherinejane1]

The 5k one? Go for the intermediate one then. No point doing beginners as you’ve already done C25k which serves the same purpose. And the advanced one - well, just no 😀 The intermediate one has an interval run, hill repeats and a longer slower run each week. I really liked it and it worked for me.

[katherinejane1 Graduate in reply to ArthurJG]

Yeah no - definitely the intermediate one. Looks perfect. I’ve been avoiding hills throughout the C25K!

[ArthurJG Graduate in reply to katherinejane1]

I did too because I live on the coast. Still wary of hills but that programme helped. I also swapped my lovely flat home parkrun for hillier ones on two occasions in the run up to Edinburgh.

[Am_i_really_running Graduate in reply to ArthurJG]

Good advice. I need to think about my aims, thanks

[UnfitNoMore Graduate]

Nothing to laugh at there... great job. I have interval runs when I’m on plan and the coach doesn’t care if I run, walk, or just stand between intervals... he does all 3 on his sessions. Sounds to me like you’ll soon be a sub-13 miler... and that’s pretty amazing for someone who not long ago couldn’t run a mile, don’t you think?

[primaballerina in reply to UnfitNoMore]

Good point well made UnfitNoMore - as always! : )

[danis Graduate]

Nothing wrong with your pace, just enjoy yourself and if pace is important to you then it will come with time.

[runwithdog Graduate]

What a very hansom doggy.x I need to sprint for short bursts and do turns.agility course times vary from 40-60 seconds.

[Runfatgirlrun71 Graduate]

You had me interested in that podcast until 5min km, as the slow lol.

[ArthurJG Graduate in reply to Runfatgirlrun71]

No she said 5 km/h not 5min/km I think?

[Runfatgirlrun71 Graduate in reply to ArthurJG]

Thanks!! Got me worried lol

[primaballerina in reply to Runfatgirlrun71]

you already run really fast... don't know what you are worried about... I'm way behind you! : ) you could REALLY show how it's done if you did this podcast!

[Runfatgirlrun71 Graduate in reply to primaballerina]

I’ll give it s go ( no slower right down now ..much better )

[primaballerina]

I did indeed - well spotted ArthurJG - I prefer speed vs 'pace' - hate 'pace' means little to me and is so confusing!

[sofiaO Graduate]

I use this podcast once a week to help build speed, it's great. Sounds like I run a similar pace to you. Looking for a new interval plan now as I've run this one a few times. May try C25K week 4 but jog/run the intervals to see how it goes.

[krispies Graduate]

You’re doing great! What is the couch to 5k plus? I can’t see it on the App Store...?