Stamina podcast (C25k+)

[janda]

I've been doing the Speed runs midweek and last couple of Sundays so I have felt the need for a longer run. So, I thought I would give the Stamina podcast a go. It is 35 minutes, so longer than I have run and quite demanding at 10 mins @ 158 beats per minute, 20 mins @ 160 bpm and 5 mins @ 165 BPM. The good news was that I did make the 35 minutes and I did track over 6k and (the best bit?) I did get the beat much more than I have so far. It is VERY obvious to the ear. My pace per km was all round the 5.35 mark, so very pleased with the consistency. The clear thing though is that bpm was not really translating into faster speeds. My theory is that my stride got slightly shorter and so balanced out the pace in kilometres 4 and 5. I may be wrong but the stats don't show much faster running then. From 2-3k was slightly faster. The downside, if it really is one, is the fact that it left me completely knackered and when Laura said that the last 5 minutes would be at 'an invigorating 165 bpm' I told her no way! I did get there and was well pleased to have done so but I clearly need to build up again to those 35 minutes.

To all graduates of C25k: this is definitely worth trying if you want the structure of the programme with the flexibility of choosing what to do when. Keep running!!

[swanscot Graduate]

> My pace per km was all round the 5.35 mark, so very pleased with the consistency.

> The clear thing though is that bpm was not really translating into faster speeds.

> My theory is that my stride got slightly shorter and so balanced out the pace in kilometres 4 and 5.

I've found the same thing. The first time I used Stamina podcast and recorded my pace with the Garmin GPS watch, I really thought I'd see clear points on the pace 'trace' where the bpm increased. But, like you, I kept a fairly consistent pace throughout. In my case I was sure it was due to my route being so hillly and wondered if I'd notice a difference if I ran on a level route for 5 km. Maybe, maybe not.

[janda Graduate in reply to swanscot]

Cheers Swanscot. My route isn't really that hilly but even a slight incline feels like a lot to me. Sure it makes a difference.

[thinnerandfitter Graduate]

HI, Thanks for the recommendation Janda - I'm looking forward to trying Stamina next run (probably Wednesday before I get a chance though) and it's good to hear positive things from someone who's already done it.. It sounds like it's exactly what I've been looking for - a bit faster than Stepping Stones and a bit longer as well. I'm expecting it to be quite a challenge

Interesting about not seeing a change in speed when the bpm changes. I'm thinking that 158 and 160 are really quite close together, and perhaps you tend to take shorter strides going up to 165? I definitely noticed a big difference between regular "week 9" running and Stepping Stones (30 mins but paced rather slow for me). It knocked about 500m off my distance. Hills also won't help

I'm hoping to get a Garmin watch for big birthday in a couple of weeks so I'm really looking forward to analysing runs a bit more (nerds r us)!!

[janda Graduate]

Hi thinnerandfitter. I didn't get on too well with Stepping Stones so moved on from it after one outing. Too slow for my 'natural' pace. I will keep the Speed and Stamina runs going for a bit with B210k in the distance as the next project. And somewhere in the plan is the local parkrun. Best wishes for your big birthday (should I ask just HOW big, or is that too nosey?) Hope you get a Garmin watch among your pressies.

[Pearsey]

i did the stamina and found as you did that I was well and truly knackered at the end-so much for come on go faster-I could hardly move my short little legs let alone speed up for the last 5 minutes. Then discovered I'd injured my left knee-no idea how, but it was very painful by the time I reached home, so I'm not running until it has healed :-(. I learned a lot from stepping stones and speed-it was just putting the two together, so no idea how I came a cropper.

Keep on Running!

Colette x