Too many targets and pace issues

[Beachcomber66]

5k PB and 10k PB (knocked 40 seconds off theblatter today for a 7:02 pace) in 3 days is good news, but I am still looking for my "happy" pace for longer runs.Give or take, 6:00 for 5k and 7:00 for 10k feel good. A nice loping stride, which varies between .96m for 10k and up to 1.09m for 5k. When it comes to longer runs, I find the shorter stride I need to keep the pace down, about .91m, feels tight and uncomfortable. I guess I will either have to just keep doing it until it feels ok, or build up distance over a longer period and try to maintain a faster pace! Or maybe I am just built for the shorter distances! The journey of discovery goes on!😊😊

[Gran4z]

Wow BC you're doing so well. I'm dropping back to increasing my 5k pace for Parkruns, and increasing up to regular 10k distances for stamina. That'll do for me! Happy running, keep injury free. 🙂🌻

[Beachcomber66 Administrator Half Marathon in reply to Gran4z]

Thanks Gran4z. I am pleased with the way 5ks are going; which means I have to focus on something else which needs improvement 😊. Your plan sounds brilliant. I think that steady progress from 10k on is definitely the way to go, especially for we more mature runners..otherwise IC beckons!

[SlowLoris]

Have you tried changing cadence instead of stride length?

[Beachcomber66 Administrator Half Marathon in reply to SlowLoris]

Thanks SlowLoris. My cadence today( and usually) was pretty slow anyway ( average 148 spm) , which is why I have to shorten stride to slow down. I am not sure a slower cadence with the same stride length would work .. like running in slow motion! I guess there is a “happy spot” when cadence, stride length and stamina for 10 miles plus will come together, but it is elusive at the moment. Stamina may be the bit I need to adjust, which will take time. 🏋️‍♂️

[Gran4z in reply to SlowLoris]

How do you change cadence? 🤔

[Beachcomber66 Administrator Half Marathon in reply to Gran4z]

Speeding up is ok; just make my legs move faster so spm increases 😊. Works fine for 5k and 20k. Slowing my legs down below about 148 steps per minute on longer runs without the run feeling really awkward is the problem. The only other way to control my pace is to reduce the length of my stride, which also gets to a point where it feels awkward. So whatever I do, the 12k plus distances feel a bit ploddy at the moment...I need to get fitter to tackle these longer distances at a better pace I think .... just musing though ... not wound up about it and certainly not aiming to put myself in danger of the IC.

[Gran4z in reply to Beachcomber66]

Have you tried the ‘Jog Run Sprint’ app? I think someone here recommended it. Would that help with cadence ?

[Beachcomber66 Administrator Half Marathon in reply to Gran4z]

Yep. That is one of the things which helped me to increase pace: 30 second jog, 20 second run and 10 second “sprint”. Maybe I can use it to try to increase spm without over extending. Saturday’s 5k Pb was only 154 spm average. I think my natural gait is ok for shorter runs, but feels awkward for longer slower runs. Just needs more work 👍👍

[SlowLoris in reply to Beachcomber66]

I was quite happy with my 160-165 spm all purpose cadence for a long time. I have tried a couple of times to increase stride length, lifting my heels a bit more but I go too fast for my fitness. Recently though I've found that for race pace I concentrate on faster feet to keep my pace up. When I check afterwards I find I've been doing 170-175 spm. On long slow runs I'm below 160. My stride length does vary with speed but not by much. I agree with what you say about stamina though. On faster pace I engage my mantra which is 1,2,3,4, 1,2,3,4 1,2,3,4 (repeat for 6 miles).

[Beachcomber66 Administrator Half Marathon in reply to SlowLoris]

4/4 is a quick step rhythm so maybe there is something in that 😊. Thursday objective; long slow run with quicker legs 🤞

[Hidden]

This running malarkey is so much trial and error.

[Beachcomber66 Administrator Half Marathon in reply to Hidden]

It is, but it keeps it interesting 🤪. The important thing is good risk management to avoid IC, anything else you can just try something different next run. 😊

[grumpyoldgirl]

No wise words to offer BC, it's all a voyage of discovery. Agree about the risk management though. Have fun 😊

[Beachcomber66 Administrator Half Marathon in reply to grumpyoldgirl]

Thanks grumps. I will have another go at a slow long run on Thursday and see how it goes. Running more slowly shouldn’t be hard really! Back to needing to give the legs a good talking to!! 🙄