How has the training been going this past week? Tell us all about it!!!
I had a 10K run yesterday. I was pleased because this was the first time since May that I have run that far, and it shows that my little Achilles problem is definitely improving π
But corblimey it was hot!!!! Towards the end I resorted to taking regular short walking breaks, because life's too short! Here's a pic of my run from Strava - you can see my many walk breaks during the second half of the run, don't care π Also note the two points where a chap called Paul played a jig on his harmonica for me to dance to π
So, do what you can! If you have to miss the odd run it won't matter in the grand scheme of things. Just check back through your stats every now and then to make sure you're not missing TOO much. But you'll get to that half marathon πππ
So pleased that your achilles is improving, 10k in this heat has to be worth a lot more than 10k when temps are more reasonable! Great advice to us all to go easier on ourselves as & when necessary too! I'm off to a HM training session tonight and hope they'll be giving the same advice! I shall be training as though they have, whether they do or not! π₯΅
Hi Roseabi, I managed to get out early yesterday morning in sunny Bognor and did 8K. I was pleased with my form - negative splits with each K being faster than the last and I finished off at 5:40/K pace which really surprised me! In a reverse of the usual situation, my legs just wanted to go from the moment I started and I was consciously fighting to slow them down.
I'm only doing two shorter runs this week which is in line with my HM training schedule. My next (and last) run of the week will be early tomorrow (again in Bognor). I'm aiming to do 5-6K if I can, but I'm not worried about my pace at all this time. I'm hoping there will be a sea breeze too, just to keep things more comfortable!
Then next week it's back to two shorter runs and one longer run, this time back in Croydon. I follow the Croydon 10K route which is hard work but very good for building stamina.
Good luck everyone, take it slow and steady and whatever you do keep hydrated!
Hot hot hot. I even went out before 6 this morning and it was still hot. I donβt mind running in the heat, but itβs a bummer when youβre trying to stick to heart rate zones: too high in the lower zones and too tiring to have the push to get into the higher zones during intervals. Iβm shocked at how slow my average pace is, but thatβs due to having to do so much slow running. The average pace is slowly improving, so I must be getting fitter. I would recommend heart rate zone training; itβs given me a much needed focus and is making me stronger. Itβs very hard work running slowly, but at the same time itβs takes away the pressure to try to up your speed. No lectures please from folks saying speed doesnβt matter: it does, for various reasons, so letβs not pretend weβre all content to plod for the rest of our lives. Sometimes itβs lovely to go slow and relaxed and sometimes itβs good to get a move on. Also itβs hard to get the long runs done if youβre very slow.
Very honest comment there Flick - I agree that it's nice to just plod sometimes but it's also nice to get a wiggle on. Just remember to only compare you against you - I was watching a running channel video last night about the 5 fastest parkruns - fastest time on 1 was around 15 minutes - Yeah right!!! Set your own goals ππ and go for it - go you.
Actually I only ever compare me with me π No point comparing my 72 year old female body with weak leg and all the other stuff, with some strapping young bloke like the lovely MikeJones68 - I ainβt never going to be that fast for very long at a time. But I would like to get back to the pace I had last year, between 6.25 and 8.44min/km. Iβve done 5k in 32.34 and was ecstatic. If I could do a sub 30 5k that would be the icing on the cake. With my HM my predicted time currently is 2.59 but I honestly donβt expect to do it that fast on the day and will be glad just to get round.
Iβm kind of amused that a lot of people who preach donβt worry about time it doesnβt matter are quite fast themselves πβ€οΈ
Lol, well said Abi π most of those snails are faster than me anyway- itβs all relative. Slow and steady is useful in its place (Iβm doing a lot of it right now with my HM training) but pushing yourself fast is also necessary. Varying the pace is the only way to avoid getting stuck and not improving. And not improving is also fine if all you want to do is a couple of 5k runs a week, but once you decide to do public runs and races (and lets face it, those are huge fun too) then improving becomes essential if you want to take part, otherwise it becomes an out of breath way to knacker yourself. I absolutely love trail running, ambling across the landscape taking photos and exploring new routes. But doing this HM training has brought my body alive: I spend every day ridiculously happy and feeling an Incredible buzz and sense of well being. I canβt help thinking itβs what we were born for xx
Well done on your 10km. Iβm not great in the heat so cancelled my run today and will get back to it next week when back from tour. Good luck to everyone running at the moment!
Just did 4km today, first run since Sunday...very hot, but nice to get the legs moving. I'm starting half marathon training next week.
During my recent 10k, I kept running past a guy who was walking.. it was like something out of the Twilight Zone, I just kept running past him, every time he looked exhausted.. and then i saw him at the finish line with his medal.. never saw him run past me .. I reckon I passed him 5 times.
Made me wonder if you can run faster overall, by adding the occasional walk.
I have definitely heard of people run-walking some very good marathon times!
I had a bit of go at it a couple of weeks ago (not a marathon - just a short run-walk session!) and I definitely noticed how it well the walk breaks allowed me to recover my breathing (and I'd guess also reduce my heart rate) - so I could run at quite a speedy pace!
Iβm glad you said that about our plans, as Iβm getting really muddled with my plan this week. Between the start of the summer holidays and this heat, itβs just got complicated. I just gave up yesterday. Not a thing I do very easily. 5 hours gardening and then walking son to kayaking, had a G&T in the pub whilst I waited for him instead! So, this morning I got up early-ish and did what I should have done yesterday, a 5-10k βeasyβ run. No way I was going to give in at 5k. Tried to run through as many tree covered and shady areas as I could. I thought it went quite well, all things considered, apart from the wall I hit at 9k. A bit of walking, chucking water over my head and I thought I was fine for the last k. However, Garmin told me off at the end and said I should take 3.5 days recovery!!! Nooooo! No way!!! I will do as much of it as I possibly can...
I totally ditched my 18k attempt this week. It was a dubious notion anyway, but these ridiculous temperatures sealed the deal. Instead I did a sticky 5k run incorporating JogRunSprint on Monday, then yesterday I ran 6.5k on my favourite hilly trail route. I think I could add another circuit and make it a 10k run soon enough, but itβs very hilly and the weather needs to be cooler for that! πββοΈπ₯΅
Hopefully a fresher PR on Saturday, then Iβll check the forecast and pick a day for 18k next week. Oooo, I can use my hydration vest again! πππ
Thanks for this - I thought I was following but just realised I wasn't so been missing these posts!! Very timely! Skipped my progression run yesterday which is a shame as have been enjoying those, just could not get up after a restless night! Almost skipped this morning too but spotted this and inspired me to get out there. I will never moan about the rain or cold again - I promise!!
Considering you had jigs and walks, that was pretty speedy Roseabi. I used to live in Brunswick Square in Hove Actually, but I was a non runner then- what a missed opportunity! I did walk that route many times though. Always things going on and lots to see.
Whoops, forgot to say I didnβt do a long run last week . Just a nearly 5k and a nice drizzley parkrun. One tourist was just completing his last βevery parkrun in Hampshireβ. What an achievement! Long run to follow this week.
Still here thanks roseabi π and bonus, Iβve got brown legs for the first time ever! π Looks like everyone has done amazing runs on Strava on the cooler days in between. x
Back on track... I can now comfortably get to 5k again... though today was way too hot and I stopped at 2 miles... just a case of swapping runs around to stay on target... 7k later in the week
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