Today I ran my second 60 minute run. It was a smidgeon less distance than my first effort but it was a much more even pace and I felt as comfortable at the end as the beginning. No where near '10k pace' but only a fraction less than my 30 minute and Parkrun paces.
As I pondered the data I was thinking about how far I might go, and should an improvement target be pace, distance or time. I have an ambition to celebrate discovering C25K and the contribution that has made to my health, as well as the NHS for enabling me to discover C25K! So I am working up to a 10k in March 2023. I know increasing time gradually is the key to improvement so that is my current strategy.
As for the discovery, running for me is like driving a car, always good to finish the run with plenty of fuel left in the tank, driving near empty is very stressful. I feel for those struggling in rural environments running their lives on or near empty. Been there, done that and survived, but I don't take anything for granted.
Today the weather is wild, and I'm very content and about to grab a cup of coffee. Good running everyone and if you're on empty you probably need to slow down a bit! 😉
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Chinkoflight
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I have read the training plan and do enjoy self set fartleks 😂 its a great guide. The age one is new, and I'll be exercising to the toothbrush timer too! I already have a stoop forward dribble awareness tactic which I think is quite good for the invisible core but I'll try doing it on one leg tonight! You have given me just the best advice and support since I started this journey in April. I'm so glad to have you still chipping in. 😀😀😀
Hi Chinkoflight, I am also working towards my 10k having completed C25K earlier this year. (Currently on week 4 of 12) I am doing a coaching program from Garmin that includes runs of various speeds and timings, including ‘stride repeats’ where you have to run as fast as you can between jogging .. (which I hate) not least because I am doing it on a treadmill and I worry I may end up on the other side of the gym 😂 good luck with your 10k journey, I am apparently going to be “race ready” by 3rd December. I would also echo your sentiments about the C25K program, it has changed me physically and mentally for the better. At the start of my journey I was huffing and puffing through 60 seconds questioning if running is “for me”. Yesterday, I huffed and puffed through 50 minutes at various speeds, cheering myself on inside. So thank you NHS! And Thank you C25K!
Wow, that's great progress. Only done the treadmill once when the NHS technicians seemed to be wanting me to help test the machine to what was surely destruction!
Yep, I've been doing quite a few shorter runs in 'fartlek' style, jogging and then running faster to the next field gate/tree etc! I might also have a go at interval training too but I do enjoy 20 minutes of fartlek😂😁! I'm sure this has helped endurance. I felt good at the end of today's 60 minutes and I was confident in my pace throughout and my heart rate average was in the safe zone.
The joy of running outside is even flat isn't really flat. There are gradients and you notice them. My local up and down has three short 5m or so gradients. Using these have helped my running progress. Early on I used to walk up the hill bit. Now I'm at the stage I try and maintain pace up the hills and on short fartleks I speed up the hills. Consequently my Parkrun time, which is flatter is always between 5-10% better than my local time for 5k.
is that what it’s called!! Fartlek?? Hahaha. Brilliant! From here I shall be using it’s official name.
Reasons I like treadmill:
Zero chance of dog poo, constant speed guaranteed, can’t get lost, don’t have to stop and start to cross roads, don’t feel like I’m a source of entertainment/judgement for people going past in cars, No traffic fumes/noise
Reasons I don’t like treadmill:
No natural undulations/gradients, no fresh air, no direct sunshine, same scenery every day, running for ages and literally going nowhere, being a source of entertainment/judgement for other people in the gym.
On the occasions I have ran outside I find I go faster and further with less perceived effort. I think the undulations and gradients help with that. A 30 minute 5K feels good outside, but is an absolute slog at a constant 10.03 kph on the treadmill. Good luck with the Fartleks! And good luck with the 10k in March.
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