The weeks have turned to years

[NorwegianWood]

I started on C25K and after a few injuries and illnesses I've been relatively healthy for at least two years and find that perseverance has paid off. I'm now running ParkRun each Saturday (or volunteering) and find that I can't get faster than 32 minutes.

So ... I've taken up an online Runner's World 6 week programme to increase my speed. runnersworld.com/uk/trainin... I'm aiming to get under 30 minutes.

My point is that I'm persevering. I'm neither fast nor slow but I'm now in a regular running routine each week which brings a satisfaction of its own. In fact, it has now given determination to lose some of those persistent Kgs that have been hard to lose, despite the running. That might even help to lower my times.

So, my revelation is that perseverance is everything. Stick at it, build confidence and self-esteem and take on new goals. 'Inch by inch, row by row.'

[Oldfloss Administrator Graduate]

Hello and very well done you... weirdly, I have just been replying to a comment on the Beyonders Group, and since I ran 5K in 30 minutes on my Graduation run in 2015, ( I thought I had to...duh), most of my 5Ks seemed to be, nearly always between 33 and 37 minutes!

I ran my first sub 30 in 2019! Since then there have been ones around the 30 mark, but I do find most at 33, still :)The fact that I have no desire to get faster , will be playing a part in that I feel sure.

The regular running you are doing, is clearly paying dividends, and the more you run, the more it evolves...there is a lot of mileage, ( ha ha) in the research that suggests we run slow to run faster, and many of us find it is the slower, longer relaxed running that builds everything up; stamina, speed and endurance. Speed and distance my follow

Incorporating a 5K into a longer run may be the way forward...and trying that Run slow to run faster approach too.

blog.parkrun.com/uk/2023/07....

Thank you for this, I feel sure that some of our new Graduates or those approaching their Graduation may find it really interesting.

Perseverance or slow and steady, it gets us where we wish to be Do please, keep us posted.

[MissUnderstanding Administrator]

Great story. Great post! I relate to so much of this. Perseverance, consistency being the key to basically everything running! It so great to see you here.

That plan looks fab. I’ve used Nike Run Club plans for 10k an ld half marathon-they follow basically the same structure. Mostly chilled running with increasing long run distance. Weekly speed runs. Those are my favourites! Running slow is great but incorporating the faster runs will help you feel the faster paces and (especially with tempo runs) show you you can hold slightly uncomfortable paces for longer than you’d think! My 5k best is 25 minutes. Most of the time, I run a chilled 5k much slower than that. For a PB, it’s a very different kind of run where I know I’ll be out of my comfort zone, but all the training speed runs give the mental ammunition (and fitness!) to hold the target pace,

As well as speed runs, getting more serious about strength is the other thing that’s made the difference to my pace. I had an injury and my physio sent me to the gym. Now I have actual glutes, my times are faster! Plus, it’s kept the injury at bay which was the main aim.

I’m just about to pick up some speed after a covid break so I might even join you on that plan! Good luck!

[NorwegianWood Graduate in reply to MissUnderstanding]

It's great that the plan may be of use for you. 25 min already sounds impressive!

[MissUnderstanding Administrator in reply to NorwegianWood]

I definitely can’t do that right now! I’m hoping to get back to where I was…it’s been a bit of a miserable time with tiredness but hopefully the end is in sight. It’s great to have a goal!

Have you thought about joining the quest over on Bridge to 10k? I find it helpful for accountability and support.

[NorwegianWood Graduate in reply to MissUnderstanding]

I haven't thought seriously at all about that. Maybe in Australia's warmer months it might be something to look at. Good luck with getting past the tiredness.

[GoogleMe Graduate in reply to NorwegianWood]

We set our own personal goals for it so it is adaptable for all year round wherever you are. And I can testify to how well it works.

[drl212 Graduate]

Terrific advice.

Persistence - I think that's one of the things I'm most proud of since completing the C25K back in April. Except for a two week sick period, I have run three times a week. Had you told me back in February when I started, I wouldn't have believed it.

Now I'm researching autumn running wear!

Well done for all of those parkruns and your volunteering! And many thanks for the article!!!

[nowster Graduate in reply to drl212]

You probably won't need to change your kit much until the temperature dips below 10°C. Feeling a slight chill at the start of a session is good as long as you can warm up quickly.

My trunk and arms get chilled long before my legs do, so I start by going from tee shirts to long sleeved tops, then going to two layers on top, then thinking about leg coverings the closer it gets to freezing.

[drl212 Graduate in reply to nowster]

Thanks very much for the advice. Looking at long-sleeved tops now...