Random stuff

[PlasticUnitedFan]

Not sure where to post since graduation. On here or elsewhere. I thought I would try a 2k run yesterday at a pace of 6 mins per kilometre to get a feel for a 30 minute 5k pace. It was just as hard as my previous 5k runs with an average of 38 mins. Unsure if this is foolish or something to try just to mix things up a little. Oh and on another random note, I was so hot and sweaty at 6.30 am after I finished, it got me thinking about those bacofoil like cloaks they dish out to the marathon runners. Surely that’s the last thing you need? Hopefully someone who knows better could enlighten me. Thank you all.

[John_W Graduate Ambassador]

A marathon burns about 2500 calories - it's quite difficult to take that in during a run like that. You start to feel very very cold once you've stop, if the weather is not too clever, as your body is in calorie deficit trying to keep you warm immediately afterwards.

Even hours after a long run, my hands are very cold and white .

Not a precise explanation but more or less the gist!

[PlasticUnitedFan Graduate in reply to John_W]

Precise enough for me. Thanks for enlightening me, I appreciate it.

[GoGo_JoJo Graduate]

Doesn't take much of a breeze to feel cold once you stop, although I must admit it doesn't bother me much unless it's been raining. I have had long runs where I can feel my core temperature dropping to a point that I know if I had to stop for a prolonged period I could be in trouble. That's why I like to take warm, dry stuff to change at least the top half if I'm using the car. If I'm running from the door long distance I take emergency blankets and an emergency shelter.

Keep trying with the faster runs. Someone once said "to run faster, first you must... run faster" try little spurts of speed rather than trying to maintain a constant faster pace. Imagine, or even do, c25k again but running at the walk points and running faster at the runs...

[John_W Graduate Ambassador in reply to GoGo_JoJo]

Amongst others, Peter Coe, Seb's dad and coach said that.

[PlasticUnitedFan Graduate in reply to GoGo_JoJo]

Thank you, I think I will keep mixing it up then to keep it interesting. Nice one.

[Hidden]

My 5K times were no where near getting near 30mins until I was running towards10K. I recorded an official below 30 mins just over a week ago and did my first 15K this morning with some of my running buddies. I think the ability to do the longer distances definitely helps with the shorter distance speed. Keep it varied and I recon you will get there. good Luck!!

[John_W Graduate Ambassador in reply to Hidden]

Definitely. There are different way to skin cats, but increasing the length of one of your runs and also increasing the amount you run generally, and keeping things varied will all help to make you a stronger and faster runner.

[PlasticUnitedFan Graduate in reply to Hidden]

Thanks for the info, I’m a little way off the 10k idea mentally right now but I may consider a 10k plan. Increasing distance little by very little. I’m running 2 x 30 mins and then a 5 k at the moment. Only doing 2 runs a week until I build strength. I did sign up to the 10k forum but don’t go in there much at the moment.

[IannodaTruffe Mentor]

For working on speed I always recommend new runners are better off using fartlek, rather than intervals and not aiming at a specific pace.

Fartlek translates from the Swedish, so I am told, as meaning playing with speed. Once nicely warmed up on a run, spot a landmark (eg.lamp post or tree) and try a burst of fast pace until you reach it, then slow to a gentle recovery period to suit, before finding another target. This is more flexible than setting up intervals which may demand your fast pace run is uphill, or just too long in duration.

Bear in mind that only 20% of your running should be at pace with the remainder at an easy conversational pace, which is the the most effective at building stamina and endurance.

[PlasticUnitedFan Graduate in reply to IannodaTruffe]

Thanks Tim. I had to check the date wasn’t April 1st when I read Fartlek. But I’ve got it now. I like that idea of a few mini bursts of fast running and slowing down again. I might trial it on my next 4 or 5 runs. Thanks again