This was my attempt at running 8 miles yesterday. Since completing 7 miles nearly two weeks ago, I haven’t managed to run further than 6K. My runs have gone like this: 3K, 3K, 6K and 5K. The most surprising aspect of this is that yesterday’s 5K left me feeling exhausted. I wanted to bail out at 2K, 3K and 4K and by the time I reached 5K I felt really tired.
When I was doing the C25K I ran 19 consolidation runs of 30 mins before I completed 5K. I did a fair few 5K consolidation runs and then stepped up to 10K fairly quickly, running 6K (twice), 7K, 8K, 10K (twice) and then hitting the 7 miles. I felt relatively comfortable running the longer distances. Now I seem to have regressed.
When I was building up to 7 miles I was running up inclines on Hampstead Heath and for the long distance I did 4 big circuits of the Heath. Yesterday I couldn’t even complete one. The main problem is that my legs were aching and I just felt like I wasn’t fit. My lungs do still play a part in my struggles but they usually settle down after the first 10 or 15 minutes of a run but yesterday I just felt unfit all around. How can this be? Confused of North London!
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Dodgylungs
Half Marathon
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Sorry you’re struggling Dodgylungs. It’s usually recommended to slow your pace right down when going for a new distance. It’ll help your body get accustomed to being active for longer. Have you tried that? You can always work on pace at a later date. 😀
Also, the toxic ten which you seem to be experiencing is perfectly natural - and the bonus is, it ends up being a much smaller proportion of your run the longer you go! Always a silver cloud. 🙏🏻
Thank you. That could have been the problem yesterday as my pace was quite fast by my standards. I averaged 7:43 whereas when I ran the 7 miles I averaged a pace of 8:17, though I wouldn’t say that’s a massive difference. When I ran 6K my average pace was only 8:08. Again not a huge difference from the 7 mile pace. I’m going to try again on Sunday and will aim for the slower pace and see if I can achieve better distance.
Hi, I’ve just read about your pace on Cheekychipmunks. Believe me 15secs and 30secs are massive differences. I monitor my heart rate when running, I can run at 6:30 HR average 185, I choose to run 7:15 HR average 154 long runs 7:30 - 8:00 HR average can be as low as 145 these are massive differences when calculated out over a run length up to 2 hours. I hope this helps. Also I always stretch after running. Happy running 🤗
Try it and see, slow is good, really slow you can go for a long time. You and I are never going to beat records so let's go for maximum happiness with fuel in the tank to continue the day.
So many factors can affect our runs. Basic stuff like drinking enough water, getting enough sleep, eating properly etc, can all have a huge impact on how we feel and perform. Are you mixing up your runs? Shorter/faster, intervals, longer/slower? Cross training/ strengthening exercises also better prepare our bodies and help build strong legs for the further distances.
I also take regular reduced mileage weeks when training, say one in four, and this helps helps to reduce injury risk and gives the body a bit of a rest.
But it’s all good, a running journey is usually a mixture of good runs and not so good ones to rubbish ones. Just check the stuff you can control and forget about the rest 🙂
Thank you, yes mixing up the runs. Doing some shorter faster ones and trying to do more distance ones too. The only other exercise I do at the moment is walking but I have something called a Wonder Core which I haven’t used in ages and might be ok for strengthening exercises in the absence of a gym.
I’ll try running the longer distances a bit slower but I was hoping to get faster as time goes on. I guess building up to a half marathon was always going to be slow progress at 57 years old.
There’s lots we can do at home without the gym. Lunges, squats, core work, just take a look at some YouTube stuff.
Dont fret about the time to get there. There’s no hurry. It took me four years to get to my first HM for lots of reasons but the road there was a ball 🙃 🤸
Well, I’m booked in for a half marathon in May. So there is a bit of a hurry, otherwise I’d probably be content with the distances I’m running and throw in the occasional 10K. But in my wisdom I signed up the for Hackney HM, which admittedly will most likely be a virtual run...but a challenge is a challenge 🤪
Yeah its tricky moving to new distance benchmarks. I’d agree with the other folks here in easing up on your pace to crack the actual distance and then begin to consolidate it. Then gradually your pace will return as your body gets accustomed to the new setup. And also there are just some bad run days as you know. For whatever reason it feels harder. And conversely there are some amazing run days when you have more in the tank than you think. It takes some time to read your body cues to know what the reasons might be, and sometimes you just don’t know Immensely helpful, I know 🙂
Absolutely right. I’d also add to that, some times you just have to tell your chorus of negative voices to shut up and push on through to what you know you can do.
I think you are doing amazing Dodgylungs fantastic how you have built up your Km must be so difficult when your lungs play up your determination and commitment is inspiring.
Thank you so much. Your comments give me great heart. I’m not letting anything stop me from running a HM. I can feel myself building up nicely to the longer distances.
Personally after hitting a new (distance) milestone I tend to need a few weeks to achieve it again! Try not to stress over it too much! As we know there are so many factors going into a run, and I don't think the stress of 'needing' to run a certain distance is all too helpful! When you next attempt a long run - slow down!!
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Planning to progress to HM distance
Getting closer to the hm distance!
Gradually increasing distance
