Running thread

I genuinely find HM easier than a 10k, i find with 10k i'm constantly pushing myself and pressurising about time. whereas a HM i couldn't care less about time as it's only a gentle speed that will make me complete it anyway.
 
BlueHammer85 said:
I genuinely find HM easier than a 10k, i find with 10k i'm constantly pushing myself and pressurising about time. whereas a HM i couldn't care less about time as it's only a gentle speed that will make me complete it anyway.
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Speaking from experience on Sunday, I would agree! Just takes one bad km at 10k and you're in the anaerobic threshold and burning yourself out. Half mazza you can just keep ticking along and take it steady staying in the aerobic zone until the last few miles if you want to push it.
 
A question for those in the top table on Sunday's 10k run, how long was it before you found yourself running that quick comfortably? I've only been back into the running game for a few months and had some good improvements, but after a bout of manflu am slowing the pace back down and ignoring PBs for a couple of months.

The trouble is, with my personality I really need a challenge and progress to stay committed. But I think I'm burning myself out trying pbs every week at the moment. The research seems to say running slow helps you get faster, so wondering whether that's what people have found in practice?
 
supercity88 said:
The trouble is, with my personality I really need a challenge and progress to stay committed. But I think I'm burning myself out trying pbs every week at the moment. The research seems to say running slow helps you get faster, so wondering whether that's what people have found in practice?
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Join a run club is the best advice, they mix up training and brings something different

maybe have a couple days where you just run for the enjoyment and don't worry about pace

and then a day in a week when you aim to beat your PB
 
BlueHammer85 said:
Join a run club is the best advice, they mix up training and brings something different

maybe have a couple days where you just run for the enjoyment and don't worry about pace

and then a day in a week when you aim to beat your PB
Click to expand...

Yeah I should probably try that. I think the positive for me is I'm in my 30s but setting lifetime PBs because I've never been a big runner before. So not got that "I'm nowhere near my times in my 20s" pain that some of my mates get.

I went out for 12km a couple of days ago and the weather was good, even took the headphones out and just enjoyed the view and did find it quite liberating. Normally always rely on the music. Warmer weather should bring happier running.
 
supercity88 said:
Yeah I should probably try that. I think the positive for me is I'm in my 30s but setting lifetime PBs because I've never been a big runner before. So not got that "I'm nowhere near my times in my 20s" pain that some of my mates get.

I went out for 12km a couple of days ago and the weather was good, even took the headphones out and just enjoyed the view and did find it quite liberating. Normally always rely on the music. Warmer weather should bring happier running.
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yeh , never beat yourself up - i'm on my 3rd year of running every day, it's amazing how hard some short runs are and other days i can do 8+ miles and find it easy. it's always challenging, but end of day - after a run, however bad, i always feel better.
 
BlueHammer85 said:
I genuinely find HM easier than a 10k, i find with 10k i'm constantly pushing myself and pressurising about time. whereas a HM i couldn't care less about time as it's only a gentle speed that will make me complete it anyway.
Click to expand...

I would agree with that but would add a 5k is arguably worse. Trying to run pretty much flat out for 20 odd minutes is a real struggle.

A HM is much easier on the breathing and mentally feels easier, in race conditions, as you do not feel that pain of constantly pushing your body. With a 5k you cannot switch off from the run as you can with a HM.
 
supercity88 said:
A question for those in the top table on Sunday's 10k run, how long was it before you found yourself running that quick comfortably? I've only been back into the running game for a few months and had some good improvements, but after a bout of manflu am slowing the pace back down and ignoring PBs for a couple of months.

The trouble is, with my personality I really need a challenge and progress to stay committed. But I think I'm burning myself out trying pbs every week at the moment. The research seems to say running slow helps you get faster, so wondering whether that's what people have found in practice?
Click to expand...

Interesting to read your post as that is pretty much what I used to try to do, and as you say, although I did improve I did feel burn out and then my times started to plateau.

From reading a few running books there are a lot of supporters of the principles of 80/20 training, Maffotone, which is basically spending more time running at a slower pace, in aerobic zones, which should enable you to run faster. If you read up on a lot of the best Kenyan runners and their training camps in places like Iten a lot of their time is running at a much slower pace.

Its only anecdotal but I spend more time running now at a slow pace, and I think it has helped and additionally, my recovery times are a lot quicker (so can add more runs) and, as an added benefit, enjoy my running a lot more, listening to music/podcasts etc. Pretty much every week I try to do one run where instead of looking at distance/time I follow my heart rate and aim to keep it below 140.

So varying your training should help, adding longer/slower runs and if you are goal orientated running a little bit longer/or further could keep the competitive edge to it.
 
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franksinatra said:
Interesting to read your post as that is pretty much what I used to try to do, and as you say, although I did improve I did feel burn out and then my times started to plateau.

From reading a few running books there are a lot of supporters of the principles of 80/20 training, Maffotone, which is basically spending more time running at a slower pace, in aerobic zones, which should enable you to run faster. If you read up on a lot of the best Kenyan runners and their training camps in places like Iten a lot of their time is running at a much slower pace.

Its only anecdotal but I spend more time running now at a slow pace, and I think it has helped and additionally, my recovery times are a lot quicker (so can add more runs) and, as an added benefit, enjoy my running a lot more, listening to music/podcasts etc. Pretty much every week I try to do one run where instead of looking at distance/time I follow my heart rate and aim to keep it below 140.

So varying your training should help, adding longer/slower runs and if you are goal orientated running a little bit longer/or further could keep the competitive edge to it.
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There is some great advice on here, all very much appreciated.

I need to lose a stone to get back to my weight of a year ago, and I'm sure my running will feel easier then. I really only run at a gentle pace, whatever the distance. Funny thing is, I can't for the life of me get my average heart rate to fall below 150.*

Most of my runs start with a climb of 50m in the first kilometre, and I'm gassed after this. A couple of minutes later and breathing is normal.

*Just checked, and yesterday's run averaged 142bpm, the lowest in ages. But this is definitely an outlier.

Weird business this running!
 
Paladin said:
There is some great advice on here, all very much appreciated.

I need to lose a stone to get back to my weight of a year ago, and I'm sure my running will feel easier then. I really only run at a gentle pace, whatever the distance. Funny thing is, I can't for the life of me get my average heart rate to fall below 150.*

Most of my runs start with a climb of 50m in the first kilometre, and I'm gassed after this. A couple of minutes later and breathing is normal.

*Just checked, and yesterday's run averaged 142bpm, the lowest in ages. But this is definitely an outlier.

Weird business this running!
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I have to say mine is only an ‘aim’ also, I often go over that as the distance increases but consider the more I spend at a lower rate the better it is.

It is a weird business. I have lost a bit of weight lately and it has significantly helped. Even when I was running most days my weight was not for shifting, which sadly is the curse of getting older. I cut out the toast for supper and midday snacks, especially chocolate, and seen some positives results.
 
franksinatra said:
Not sure how helpful this is, as much more detailed info is out there, but this is Garmin’s brief description of the different heart rate zones.

View attachment 13128 View attachment 13129
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Many thanks for this. I run with a Garmin Fenix 6 strapped to my wrist. I've done 10k this evening, on a flat run, comfortable speed (or so I thought). My average heart rate was 152. I spent 5 minutes in zone 5, 60 minutes on zone 4, two minutes in zone 3, and less than a minute total in zones 1 and 2.

I am very fatigued now. I've no idea how I can double this for the BMVHM. I may have to be a cheerleader on the day.

I intend to make a conscious effort to keep my heart rate at or below 140 next time out.
 
I've always ignored the heart rate zones and just go off how I'm feeling (mainly because Garmin says that 80% of my runs are in zone 5!).
Yesterday I ran 11k at 4:37/km and my average was 167 bpm. Didn't feel any discomfort when running and my breathing was good.
I've tried running below 140 once and I was almost walking!
 
Paladin said:
There is some great advice on here, all very much appreciated.

I need to lose a stone to get back to my weight of a year ago, and I'm sure my running will feel easier then. I really only run at a gentle pace, whatever the distance. Funny thing is, I can't for the life of me get my average heart rate to fall below 150.*

Most of my runs start with a climb of 50m in the first kilometre, and I'm gassed after this. A couple of minutes later and breathing is normal.

*Just checked, and yesterday's run averaged 142bpm, the lowest in ages. But this is definitely an outlier.

Weird business this running!
Click to expand...
By running slower and in the sub 140 HR zone you will be in your aerobic zone (or fat burning zone). Therefore, this should help you drop the weight you are looking to lose. Over time, and not that long, you should be able to run faster/longer at the lower HR as you should have improved your aerobic stamina.
 
Stockton Heath Blue said:
By running slower and in the sub 140 HR zone you will be in your aerobic zone (or fat burning zone). Therefore, this should help you drop the weight you are looking to lose. Over time, and not that long, you should be able to run faster/longer at the lower HR as you should have improved your aerobic stamina.
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Sorry but why sub 140 for him? How do you know what his personal HR zones are?
 
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