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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Did you notice any niggles since you increased your running time? I noticed a niggly hip when I neared the end of ct5k and I put that down to the increase of time those last couple of weeks. Since then I’ve introduced lots of dynamic pre run stretches and static post run stretches along with yoga and some weight exercises. But now I’m on week 6 of the 60 minute magic plan and I’ve just ran 55 mins last night I’ve noticed those hip niggles back - I’ve followed it rigidly but I think I may need to repeat each week as I’m 47 and I am not as young or fit as some people on the plan.
I'm 70 and when I started C25K I had the beginnings of a left hip problem (familial issue) and my knees have always twinged. A big chunk of my life I have been obese, punctuated by a couple of strict diets. I take my aches as being self inflicted! On the plus side I was an active cyclist and walker until my stroke and have gardened including a full size allotment plot. So I've not been a complete slouch. Two years or so ago I did make a conscious decision to drink next to no alcohol (empty calories) , do more exercise and for the most part cut out snacks. So before I started running I have been losing weight. I decided the only way to diet effectively is to take it off as slow as it piled on ie I'm not actually dieting in a conscious calorie counting way.
So to your question. Running has improved the hip. The knees still twinge. I feel myself running out of energy at times, but I do prefer to run early in the morning before breakfast. There are clearly days where running is easier but there is no pattern so I can't assess this before I start. But I try and stick to my goal whether it seems a little harder or not, sticking to all the mentors rules rigidly. Ie no pain no pain, slow down etc. I guess I mostly feel the energy draining in a muscular way, but this is inevitable if you are working more and extending your workload. BUT on the JuJu 60 minute I repeated lots of weeks/runs to get to the 60 if I felt I needed to feel I had something left in the tank before the next step. Hence my post today. I think this should be perhaps be a more significant piece of advice shared with older first time runners. I have also at times just abandoned long runs as part of my routine, hence the gap between my first and second 60 minutes and done a little more speed (😂) training. Deliberately short 15- 20 minutes using fartlek principles. I think this has helped my strength and therefore joints too. The latest medical thinking is to encourage walking/running to improve joint pain even with arthritic joints I believe. I'm sure someone could chip in on this. I am sticking to three runs a week and the occasional Parkrun which counts as my long run. (38 minutes average)
I would like to do my 10k challenge and think I will have to up the endurance to achieve this, I doubt whether speed will help much. So I'm looking to run for 90 minutes comfortably. BUT if I achieve that I'm sure I will probably find my limit. I have no ambition to run a marathon .
I apologise for this being a long reply, but I find reading a bit more of the real experience of other runners a really helpful part of health unlocked, as well as the motivational stuff which is great too.
If you got this far, thanks for asking the question, Ive enjoyed thinking about the answer. I hope it helps. 😘
thank you so much for replying, and it really does help. Well done on losing weight and continuing to be a runner. I too have an allotment plot and they certainly can keep you active 👩🏻🌾 I’ve always kept fit but just never ever run before.
I’m going to take your advice about repeating some weeks of the magic plan if need be and yes I think I you’re right that medics do urge people with arthritis and other issues to walk/run/move. My auntie works as a Dr’s manager and the doctor says ‘move is lube, rest is rust’ 😂
I find so much helpful advice on here as the people who give it have been exactly where I am now at some point.
The one and only "improvement" target that matters is the one that suits you Chinkoflight . There is absolutely no obligation to run faster, or further, or for longer, unless you want to. Nor are those the only options, should you want to challenge yourself - you can opt for different terrain, or more elevation gain, or combining running with another sport.
Given that you mention working up to a 10k in March 2023, I'd concentrate on gradually increasing distance at a comfortable pace. I wouldn't worry about pace, nor bother with speed training, unless you actively enjoy it or simply fancy a bit of variety. Staying slower over longer distances will build your stamina better.
Health Unlocked is great because many people share their real experiences, all personal and individual, around a common area of concern or interest. So I am on 4 forums, two running and two health. My motivation was trying to do something to take control of my health in the absence of post trauma support, still absent 6 months on.
For me it is all about improvement, and seeking experience and expertise to ease that process. What has been brilliant is that the mentors have never failed to give great, objective factual support. I couldn't run for 1 minute, 5 months on I can run for 60 minutes continuous, each one faster than that first minute. There will be a limit to this improvement, the outcomes are a consequence of following this advice and the improvements have emerged, I don't know at what point the crossover will happen that I have become the best runner I can be and the normal decline with age will takeover which I will then be managing! It's a fantastic experiment.
Events are a means of testing objectively where you are. So having graduated from C25K I wanted to do Parkrun because it was an opportunity to run and be sociable rather than my solitary C25K. Because I am a slow runner, I watched the Japanese runner very early on, 5k in 30 minutes is a long way off, so extending running time was an imperative. So I completely agree with you, as is the case for 10 k as this is likely to take me around 90 minutes, so I need to slowly build up to this time. I currently can comfortably manage 60 minutes with fuel left in the tank.
Speed training has its own place in building capacity, endurance and strength, and does make my short runs fun and more effective.
The key is I am enjoying this. I used to sail a lot, a very immersive and brain challenging activity. What has been fascinating in this journey I started with that not uncommon view that running was a very limited, linear thing, ignorant I know. Worse, natural talent........ But there's more to it and in my best Liz Truss voice " I knooooow, can you believe it..."!
If 37+ minutes remains my PB for Parkrun, I will still enjoy going. If when I do the 10k I get a buzz from it I may do another one. I'm pretty sure Ultra's will not be on my radar! I think I might be having to trade that target for not having another out of the blue event that started me on this track back in March! Chinksoflight.
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10k replaced by a 5k :)
Consolidation Run 19 🏃♂️ 
Hello! Just started my consolidation runs! 
