Plateau with running

[paterson]

Hi, I graduated about 3 weeks ago but could not get to 5k. After repeating Week 9 several times or using audiofuel training download I have finally managed to get near the 5k. It has been a real struggle. Has anyone else had this problem? Have also found a running club that does a "slow" group so I'm hoping that will help.

[swanscot Graduate]

I felt I had reached at plateau with my speed (~6:30 min/km) despite increasing my long run to 10 km and despite running two hard 'training sessions' a week - Speed and Stamina podcasts. But yesterday I was delighted to see my statistics from my Garmin showing I AM going slightly faster. I think it is a case of us still being new runners and we need to build up a solid base of running before we see great improvements.

[paterson in reply to swanscot]

thanks for this and I entirely agree. I think I need to continue running for another couple of months yet. Your Facebook colleague seems to like putting people down. Probably what he didn't say was that it took him 10 years to achieve a PB of 33 min for a 10k!

[swanscot Graduate in reply to paterson]

> Your Facebook colleague seems to like putting people down.

He's admitted (sounding a little shamefaced) that's he just jealous that I can run and am not "an old crock" like he is!

> Probably what he didn't say was that it took him 10 years to achieve a PB of 33 min for a 10k!

True, and this was most likely when he was several decades younger than I am!

[swanscot Graduate]

30 seconds after writing the above I got a reply to a running comment I'd made on Facebook. This is from a guy who I don't know well, but who used to be a running coach. He said:

"It sounds like you'd reached your first aerobic plateau. The use of intervals, fartlek and threshold sessions will improve your leg speed and push your cv system further so that the 'red line' of oxygen debt moves further away. "

(Then he went on to add: "Interesting that your timed 5k was 33min - that was my 10k PB! (33:06)" Which deflated me somewhat!! And to which I shall reply by blowing him a big raspberry! )

[psarapsych Graduate in reply to swanscot]

What an old fart - a raspberry is exactly what he deserves! Sad tho', he's obviously never had the benefit of being part of the spirit of the thing like this community has. It's just so great we can all enjoy and encourage and be part of each other's challenges, successes, yes and lows!! Oh, by the way, his language is ask Greek to me - what's a red line of oxygen debt?

[swanscot Graduate in reply to psarapsych]

Oxygen debt is when you are consuming oxygen at a rate faster than it can be replaced, leading to a deficit in oxygen which causes increased respiration, ie when we breath heavily when we push ourselves running.

The 'red-line' is when you cross over the anaerobic threshold. By training just within the threshold zone you can push that zone, ie reducing the rate at which oxygen debt sets in, allowing them to work harder and longer.

This is why we need to do interval training and tempo/threshold runs, if we wish to see progress.

[psarapsych Graduate in reply to swanscot]

Thank you Swanscot - I guess I've a lot to learn :-). Can you, if you have a mo sometime at all, explain interval and tempo/threshold runs and is there a way I can do these in the same way in which C25K has started me off... I guess I need something more than Sports Tracker on my smartphone - although that does chart altitude,laps, speed etc, etc, and heart if you have a monitor... Anyway, your insights and help are really gratefully received - THANK YOU

[swanscot Graduate in reply to psarapsych]

I found site very useful. It explains the different types of running sessions:

goodrunguide.co.uk/Training...

I entered my time for the 5K parkrun I did a few weeks ago into the calculator at the bottom of the page and this gave me the pace I should be doing for the tempo and long, slow runs.

I'm currently using the 5K+ Speed podcast for my weekly intervals session and using Stamina for the Tempo runs.

Once I've done the10K race in two weeks time, I'll enter that time in the calculator and adjust my pace for the training sessions accordingly. Then I intend to download some tracks from Podunner with tracks at the bpm I need to progress from there.

[7ermintrude Graduate]

I also seem to have reached a level i can't get past.. Week 9 and just can't get past 4k.. Don't get me wrong i'm chuffed i can do that...but 5k would be great..So i'm just going to keep plodding along to week 9 until i get there eventually ..Good Luck with yours

[CaroleC Graduate]

Hi guys,

I have been running for over a year and it's only in the last few weeks that my 5K, 10K and longer run times are really starting to pick up. I can now do a ten miler at the 6.2mph pace that I barely managed 5k a year ago, but it has taken hill training, fast interval training and many miles of long runs to get there. Don't give up, it will happen. I still consider myself a beginner!

CaroleC

[psarapsych Graduate in reply to CaroleC]

Hi CaroleC... just picked up on your comment here... you sound amazing :-). Just finished W5R3 and am addicted BUT... reading what you've said... can you let me know just how you learnt about hill and interval training - what does this involve and how d'you go about it. I live in Austria and, at the moment, am doing this alone so no-one to explain all of this to me :-)... Also, how on earth d'you get to start thinking about running 10 miles (let alone k's)?? All advice and suggestions gratefully received, Sara

[CaroleC Graduate in reply to psarapsych]

Hi Psarapsych,

I am one of these people who always do a lot of reading around whichever hobby I am picking up. My bookcases abound with tropical fishkeeping, cakemaking, chook keeping, poetry writing and now running in all its forms books lol. This hobby is here to stay (as have all the others been.) Once I started joining a few runners' forums you soon start hearing all these hill training, pyramid intervals, fast intervals, pace and tempo, and then there's the LONG run running terms being bandied about, so a few books later (you can have general running books or books specifically for women runners) and once I'd got the basic 5K and 10K out of the way, realising that with my wee short dumpy legs I'd need more than just a three times a week basic run to ever be any better, I started having a go at the different times.

The long run is basically adding about a mile or five minutes to your longest run every week. This builds up endurance, especially if you want to start on some of the longer events. I'm reading a book specifically for people who want to get faster, better and run longer on just three runs a week - it's upstairs right now so I can't post the name, but it's about the FIRST principles so I'll come back with a title later.

CaroleC

[psarapsych Graduate in reply to CaroleC]

You are a darling Carole, this is so helpful, thank you - guess I'll download a book or two. I looked at a lot of stiff before starting so now I Nerf top do more research to continue. Thank you for your time :-), Sara

[psarapsych Graduate in reply to CaroleC]

Oh dear, I was replying in a hurry and my phone made some interesting editorial decisions :-)!! Anyway, like you, this is something that, I believe, is with me for the rest of my life. I love that in middle age I can stay such an active sport having only ever been a hiker and swimmer - at school track and field was something, as far as I was concerned, to do with hiking through fields!! So, basically, add I understand it, just carry on researching. Do I really need a wrist device? i have my wonderful sports tracker (smartphone app), is that enough? I can't watch it while running but it gives me everything from speed to altitude to laps and calories and pace which I can sync to the website and then make comparisons. Carole, I'm so impressed that you've hung around to help us simple but eager newbies LOL - thank you, Sara x

[CaroleC Graduate in reply to psarapsych]

Sara,

Sounds like your phone does all you need it to do at this point; my mobile doesn't do all that fancy app stuff! I received a Garmin Forerunner 110 for my last Christmas pressie from the OH and it has been a great aid to my running. The book I've been reading is this one:

amazon.co.uk/RUNNERS-WORLD-...

I ran Wednesday but that calf muscle is still hurting me, it took three miles for it to shift, then is hurting again since just walking around, so have given it a miss yet again today - most annoying! Hoping I can get out on Sunday which means only two runs this week but I want to get rid of this injury before it starts putting me off getting out there.

CaroleC

[caro8642]

I am aiming to get under 40 minutes for 5k when I do my first Parkrun in a couple of weeks. Still got week 9 to go though first. I think 30 mins will come at some point, but I am happy with where I am at the moment.

[psarapsych Graduate]

Hi again Caro - can you tell me what is a Parkrun?? I mean it sounds something special, not just a run around a park/common being chased by dogs LOL :-)!!! I feel like I'm learning a completely different language - hee hee. Cheers and thanks, Sara

[tantrumbean Graduate in reply to psarapsych]

parkrun.org.uk/

There you go - timed 5k's every Saturday morning all over the UK (and elsewhere). Very friendly and for all abilities. Check it out, there is probably one near you! Admittedly, I still haven't psyched myself up to do one, partly because I'm not a morning person, partly because I'm too scared...

[Oldgirl Graduate in reply to tantrumbean]

Don't be put off trying a Parkrun, they are very friendly events for all abilities. OK there are some serious runners who attend but there are also people who jog/walk their local event. Give it a go I'm sure you'll enjoy it, you will get your first recorded time which you can then work to trying to get a new PB.

[tantrumbean Graduate in reply to Oldgirl]

They are all really fast at our's which makes it even scarier. It's a gorgeous course and Parkrun tourists are raving about it all over the web, however, it is three laps which means 3 times up the killer hill - at 9 o'clock in the morning that just seems like too much to ask for!

parkrun.org.uk/preston/resu...