40 replies to this topic

[MissPinkyInSydney]

I have always known I am a slow runner, however, this never used to really bother me. On Saturday I ran the Strider's 10K and came dead last. This really, really upset me. For anybody that does not know the course, it is 2 laps of a 5K course. At the end of the first lap, I could hear people cheering for me but I couldn't even lift up my head to acknowledge them because I felt like I was going to cry....honestly. I considered pretending to have blisters due to the rain and pulling out but I was scared somebody would want to see my "pretend" blisters so I finished the 2nd lap. I finished around the time I expected to (finished in 62:55 and was expecting about 62) but I finally realise I am not getting any better. What I definitely notice is at the end of a run, no matter what the distance, I finish comfortably and I feel "recovered" in about 10 seconds. I notice nearly everybody else (who are all better runners) breathing hard at the finish so they must push themselves harder than I do. I feel that if I push harder I will vomit and won't be able to last the distance but perhaps I am wrong and I am too scared to test it out??

I have been running regularly for 4 and a half years now and, although my distance has certainly improved, my pace has not. I "just run" about 4 times a week. Generally each run is between 7-10K's and if I have a half marathon coming up, I add in one long run each week that is between 14-18K's. Each run is at the same pace. There is no speed work at all. I have always run for weight loss so I have assumed that running at a steady pace for about an hour would get me better results than doing speed work. I am wrong and I need help please?

I don't really know how to do speed work and I don't really know what I need to do to get better?? Can speed work be done on a treadmill? I don't have any grandiose delusions of breaking the land speed record or anything like that....my ultimate goal would be to consistently run a 5.5 min K (or 55mins for 10K). I can only run or exercise 5 days a week or I get really bored and am likely to give up altogether and I like one of those 5 sessions to be a gym class so I have 4 days to allocate to running.

Any advice at all would be very much appreciated as I am feeling very disheartened at the moment.

[langswm]

Pinky.
Not at all anything to get upset about. Firstly, put it in a bit of context. 62mins for 10k is actually a pretty damn good time. Certainly, in the context of a Striders 10k, it does put you in the back of the pack. But if, for example, you ran in a more broader-based run (eg. the annual Womens Breast Cancer Run), I reckon that time would put you in, at least, the top half of the field.

Take it in gradual steps, as it is all about "training" your body to move your legs faster-you do actually have to work at this. If you have a regular run that has some k markings (or even better, 1/2 markings), just do one or two reps to start, on a regular basis-push hard and you will be surprised how quickly you can improve your times. The move up to longer reps-maybe 4-5 reps after a a month or so.

Keep at it-you will get there.

[Bellthorpe]

MissPinkyInSydney, on Oct 7 2008, 12:17 PM, said:

What I definitely notice is at the end of a run, no matter what the distance, I finish comfortably and I feel "recovered" in about 10 seconds. I notice nearly everybody else (who are all better runners) breathing hard at the finish so they must push themselves harder than I do. I feel that if I push harder I will vomit and won't be able to last the distance but perhaps I am wrong and I am too scared to test it out??

Perhaps. There's only one way to find out. And you can do that in training. Not over 10k, as you won't be able to run a solid 10k as fast as you would race it. Let's say 1k. Just gradually increase your speed, bit by bit, until it's really, really hard. Then keep increasing your speed.

As langswm said, your 10k time isn't half bad. Put it in context. The Strides races attract some gun runners.

It's a bit like my singing. Drunk with a karaoke microphone, I'm not half bad. To my ears, that is. Put me on stage sober, or even ask me to sing with a few friends, and I can't sing a note. So I choose my singing venues carefully. Again as langswm said, in other races you'd beat half the pack. And that's pretty good.

I've seen you run (Noosa). You're pretty good.

And whatever speed training you do, do not over-do it. That's the way to injury.

It boils down to this. To run faster, you have to run faster.

Edited by Bellthorpe, 07 October 2008 - 03:20 PM.

[yondi]

Hi MissPinkyInSydney.

Like the others have said congrats on finishing the 10km.

I can relate to your post as i too run with a running club on occasion and i too am usually the 7th last home over 10km but last week the 13th last. A 1:10min PB.Yipee. (out of about 100).


I also have just one pace and am interested in trying to do some speed work and I find it hard when programs say "do 5km at race pace" because there is only one pace.

My plan over summer is to run 4 times per week.A long run on the weekend of about 10k and three shorter runs during the week of about 4 or 5k. I want to try and get comfortable at these shorter distances and then try and increase the speed over the short distance then when my legs are used to running faster I will slowly increase the distance.

I hope someone answers this post who can give some basic insight on how to get faster.

Although this isn't helping you get faster MPIS I hope it helps to know you're not alone.

Good luck for your search for speed

YONDI

[MrD]

Hi Miss Pinky,

I run a speed work night as part of my running club every Thursday night. You are more than welcome to attend (Canterbury area). We do different sessions each week ranging from 200m to mile repeats. We have a whole range of ages and abilities participating each week. You would fit in fine and you will have fun! (and it will only cost you $2!)

More info can be found at the club website in my signature, or PM me if you are interested.

MrD

Edited by MrD, 07 October 2008 - 04:18 PM.

[HillsAths1]

Miss Pinky, do not be so hard on yourself, getting through the 10km is a great achievement.

It is also good that you have decided that you want more from your running.

A couple of suggestions:
1. Find a running group or buddy near to where you live and do some running with them, you will most likely find that you will push yourself harder when running with a group, it is also harder to not do a run if you are meeting with a group.
2. Find a club that you can do some training with(most likely a registered athletics club with middle to long long distance coaches).
3. As Langswm has suggested do some parts of your regular runs a little faster and increase the reps and distance.
4. Set some realistic goals in regards to times and try to achieve them.(1 km in 5min, 3km in 16min etc) once you reach those goals set new harder goals.
5. Most importantly be happy because you are doing more than 99.5% of the community who stay at home in bed, rather than getting up at 6.00am to do a Striders 10k.
6. Vary your running so you dont get too bored, run with different groups, change your courses, run different distances.

[Chareth]

Hi Miss Pinky,

Dont get do down on yourself, running is a hard sport, and the fact that you finished shows that you are committed, even when your mind starts to play tricks on you (the blisters).

When I read your post, i was immediately struck by your comment that you can recover v. quickly even thou youve tried your heart out. Thats not necessarily a bad thing, but what it does make obvious is your lack of 'speed' training to be able to make that final effort, or what Cerruty called the 'dead man's sprint' at the end of your races.

But how to 'do' speedwork? thats something that is always a hot topic for debate, and there are many different methods (you can tempo run, run hard threshold efforts, do 1km reps at a park, run 200m reps at your local track, run hill sprints, or simply do 10x fast run thrus on an oval). There is a multitude of methods available to you, and thats a good thing, the hardest is finding one that works, and more importantly, one that you BELIEVE in.

If I were you, id have a mix of different speed sessions in my weekly runs, ie:
Tue: do some run thrus at 80% with a walk back recovery
Thurs: do a warm up and run 10mins at your goal 10km pace
Sat: Do some hill efforts in a park with a walk back recovery.

However if I were you Id simply go to your nearest athletics club and find someone to give you some advice. Dont be shy, running people always want to help others, its in their nature. Ill bet that even if you saw Craig Mottram at your track and you asked him for some advice he'd help you!

As far as the treadmill goes....well, how many Olympic champions have used them? Enough said.

Good luck with your foray into speedwork, its immensly fun, hard, but so very rewarding, and most importantly, it makes running fast(er) easier.

[Goughy]

MissPinky,

I say give it all a go. Once I've done my half I'm gonna try fartlek, speed or strides, hill work. I get bored easy but I find some of that stuff keeps the interest up. And you can vary it as you go. The program I'd been following had me doing longer slow runs, soem speed work, some race pace runs etc etc. Each felt different and each kept the interest up.

I like the fartlek idea. Years ago if I tried to run the only way I could do it was to job between a set of light posts and then sprint to the next and then jog etc etc. They were often different distances apart etc. But it kept the interest up.

Maybe that's what you need. Something to reproduce the spark. But take a good look in the mirror! 4.5 years and you haven't quit, you're keeping it up! Well done.

[BoneyChic]

MPIS,

When I read your post, it bought back memories of a race that I came dead last in. So far last that the volunteers had given up and left their stations and the only person waiting at the finish was my trainer. The organisers were still there but they were finishing off their breakfast. That afternoon, I came home and just cried.

I, too have been running for a while, and while in races my times are improving, my training times don't seem to be. You are faster than I am and for that reason I won't go anywhere near the Striders events.

I have started speed training (track work) with a great group, but they all leave me way behind even in the warm up. I usually do something different to the others, but as they pass me, or lap me, they give me encouragement. I am usually working so hard that I can't respond with anything but a gasping "thanks" and I am not even sure that it sounds like that.

I have always been at the 'other pointy end' and it seems no matter how fast I get, everybody else seems to improve at the same or greater rate and I still remain at the end.

I can't seem to push myself hard enough in my training runs, but give me someone to chase and I seem to be able to push harder.

The point of my post, i suppose, is that you're not the only one out there, and definately not the slowest. (I'd love to do a 62 min 10km - currently at 71min). I'm just sticking at it, and hopefully one day the results will come as I am sure they will for you too.

BC

[Didge]

All I can add to what everyone else has said is - It's not how fast or how slow you run, It's the fact that you CAN and ARE doing it..

[Peterhorse]

Geez they mark hard in Sydney There'll be a lot of people reading and lurking on here that are thinking they are reaaallly slow if you are worried about that pace Miss P.

As far as your questions go.

1. Pushing yourself? I had the same thought as the others that if you do want to test yourself out, go try it for some shorter distances. This is actually what speed training is all about. It feels yuk for you and everybody else as well, but you get used to it. I think most people find they push more doing these sessions with others (had planned a 3x2k interval session this morning and dogged it after 2 becasue i was on my own and justified it - happens all the time). Group sessions are teh go as they will always be someone faster and slower and it's good incentive to try and mark of the regulars you are close to.

2. How to do it? Things such as intervals - repeating a shorter, faster distance with either standing or jog recoveries - are good for this.

Most importantly, i'm a fan of knowing what's going on with the body with resepct to all this stuff. I often go back and re-read the excellent summary provided on the mcmillan running web site. i even made a summary of this and keep it in my trainng diary. if you go to the following link, there are six web pages to read, starting with the background explanations and finishing with types of sessions etc. just keep clicking <next> at the bottom.

http://www.mcmillanr...m/training1.htm

Finally, if you want to have a wager, i'll bet on you getting to that 55min goal for sure. It's only a stone's throw from where you are (10% improvement) and you're in the range that can get big gains from altering the program a little just like what you are seeking. 10-12 weeks would romp it in. Got a goal race you can pick to prove it?

Have fun chasing your goals Miss P, you already in the middle of the pack

cheers

PH

Edited by Peterhorse, 07 October 2008 - 11:06 PM.

[MissPinkyInSydney]

I feel really amazed at all your responses/PM's and the effort you have all gone to in order to help me out.....thanks to everybody.....you are such an awesome bunch of people.....I love CR!!!

I am feeling so much more positive about my running today and I feel so much better about myself after reading these responses. I suffer from terribly low self esteem (in everything, not just running) so I think I am pretty hard on myself. I never really celebrate any of my achievements and I cannot help but compare myself to other people. This needs to stop! I should be happy that I can run and I do get out there and try my best and I am healthy and fairly fit. I have completed 5 half marathons in the last 15 months so I guess that is something I should be proud of, as the average person probably would not have done this.

Having said this, I still would like to put in some effort to improve my pace so I will take on board all your comments to structure a new and varied running program. Last night I did my usual 7K run at my usual pace but at the end of it I ran really hard and fast up a steep 100 metre hill and then walked back down it. I only did this 5 times because it was at the end of my usual run but each time I reached the top I was absolutely stuffed and panting like crazy but I did not vomit and I did not die.....so I guess my original fears of why I could not run fast were not realised. This is a good thing!!

My next "big" event is the Central Coast half in Dec (HM's are my favourite events) so I am going to make sure I incorporate this new speed work into my running and my result in that event will hopefully show it. I have a 10K this Sunday and an 8K next Sunday so these are all little events along the way that will help me plot my progress. For the sake of my "spirit" I may need to give Striders events a miss until I know I can do under 60 minutes at least. So to any Striders out there....next time you see me you will know I have made some progress with my running!

Thanks, again, for all your advice everybody!

Carla aka Miss Pinky

[Peterhorse]

MissPinkyInSydney, on Oct 8 2008, 08:43 AM, said:

For the sake of my "spirit" I may need to give Striders events a miss until I know I can do under 60 minutes at least.

Actually Carla, i reckon you should keep going. Facing your "fears" head on and beating them (i.e. the previous negative feelings about coming last, not being fast as you'd like, etc) would be good for the psyche i reckon. If it were me, i'd keep going along still and focus on tring to catch the person in front of you. Imagine what an achievement that will be when you are clapping them to the line after you already finished
Good luck at the next half too
PH

[Didge]

MissPinkyInSydney, on Oct 8 2008, 08:43 AM, said:

This needs to stop! I should be happy that I can run and I do get out there and try my best and I am healthy and fairly fit. I have completed 5 half marathons in the last 15 months so I guess that is something I should be proud of, as the average person probably would not have done this.

So that makes you better and quicker than the average person.......don't you forget it!

[Melruns]

Just echoing what others have said, 62 min isn't a bad time at all! You're only a sniff away from sub 60 and that's without any speedwork, I think that's actually pretty great! There are lots of websites and mag articles with stories about speedwork so have a go at a few different ones and pick the one you like. You sound like you like a bit of variety in your training anyway so I suspect once you get into it you will love it. When I started speedwork I started with a session that had a 5min warm up, then 6min hard/6 easy, 5 hard/5 easy and so on down to 1, then a cool down. As someone that used to only have 2 speeds - stop or go - speedwork had certainly helped my times a lot. A running club will be able to give you lots of good ideas too.

[Morley]

Most people can only dream about running 10K and you did it. Great effort.

A simple speed training session to start with is to run the first half of your run at an easy pace and try to beat the time on the return half.

Also do some shorter runs at a quicker pace. Good luck. Cheers.

[AlunDavies]

If it makes you feel any better MPIS, at the end of my penultimate mountain bike race (about 400 years ago now), my friend and I, while of a qualifying age for masters racing, refused to give up the ghost and were still racing in the open category which had a lot of class riders.

Long story short, while we were used finishing in the top 3rd of the field, on this occasion, the course was particularly tough and we were the last in with yours truly bringing up the rear. Picture if you will, two guys on stepladders either end of the 'FINISH' banner, about to take it down and holding it there having untied it, because I came around the corner into finish chute yelling at them to hang until I'd gone through ... we all had a good laugh about it and went and had a few beers - never to ride in the open category again!

Cheers

Taff

[silverfish]

being a newbie runner, I don't have much advice. However I must say that I am in awe of you for doing 5 HM's in the last 15 months! That is an amazing achievement and I would not get too down in the dumps over not being a fast 10k runner.

good luck with the speed training!

I was toying with the idea of coming to a Strider 10k event until I realised that I would finish in 80 mins... lol... the fact that you are running Strider 10k's is fantabulous already!

[Peterhorse]

... the person who finished somewhat after everyone else in the recent BRRC 20k run on Sunday morning, which started at 6am... finished with a big smile as as they crossed the line to applause and then quipped "did i miss the grand final" (NRL starting at 4.15pm of course)

[Running Angel]

Hey Miss Pinky

You are doing great, don't knock a 62 minute 10k! I do understand it is frustrating when you feel like you only have one speed, I used to be the same. Speed and hillwork will definitely help you become stronger and faster, but build it in gradually. For me I found joining a group that did speedwork & hills a couple of times a week really helped - it's so much easier than doing on your own! I don't train with them any more but often do sessions with another friend so we can keep each other going. Not sure where you usually train but if you are anywhere near the Eastern Suburbs let me know if you want to meet up.

[MissPinkyInSydney]

Thanks everybody!!!
You are all so great for taking the time out to reply to my post to give me some encouragement and to help me to feel better about my running....it has worked!!!

I tried to incorporate some "speed work" into my 9K run the other day and after about 10 seconds of running "fast" I felt like I was either going to cry or be sick. I think I am just going to load some "speed/hill" work onto the end of my runs twice a week. For some reason, doing this at the end seems easier than doing it "during" the run?? At this stage, my new "plan" will look like this:

Mon-Day Off.
Tues- 7K usual run with 100metre hill repeats at the end of the run (done as hard as I can). I started with 5 hill repeats on Tuesday and last night I did 7. I am planning on increasing the number by 2 per week.
Weds- 7-9K usual run.
Thurs- 7K usual run with 100metre "sprints" on flat ground at the end (with a slow 100metre jog back to the starting spot in between). I will start with 10 of these and see how I go. The plan will be to gradually increase the distance of these "sprints" too.
Fri- Some sort of cross training (swimming, Gym class, etc).
Sat- Day Off.
Sun- Either a 10K event or a 10-14K run at my usual pace.

I am going to give this new plan a real "go" and focus on my training more than ever. I am even going to "give in" and get a Polar so I can really tell what I am doing. If this new plan fails, I will look into the possibility of getting a coach as I am really determined to improve my pace.

Running Angel - Do you have any details on the group you used to train with please? I run at Maroubra twice a week so an eastern suburbs group would suit me fine. Thanks for your help!

[Ron1]

MissPinky: I think that maybe you need to include some sustained running at your goal pace in there somewhere. Have you considered say doing three x one k reps in 6 minutes or quicker with about two minutes recovery on Tuesday followed by your hill reps?

While 100metre sprints will help with leg turnover and will help you feel more comfortable at pace; you are training for 10 k not 800m. I think including some one k reps would help you to maintain a faster pace for longer in your 10k event.

You're on the right track. Best wishes.

Edited by Ron1, 10 October 2008 - 09:23 AM.

[Bellthorpe]

Quote

Tues- 7K usual run with 100metre hill repeats at the end of the run (done as hard as I can).

I suggest you don't do them quite as hard as you can. If you really do that, each one will be slower, until you can't run at all.

You should do them with considerable effort ... but such that you can repeat them strongly.

Edited by Bellthorpe, 10 October 2008 - 09:28 AM.

[Peterhorse]

Hi again Miss P.I.S.
looking at your last post i'm wondering whether you're defining "speed" as an all out sprint?? this may be goods news, or old news to you, but not don't have to go too hard at it to get the improvments you are after, especially for 10k races. not sure if you had a chance to look at the mcmillan running site at all, but it defines 12 different sessions there from recovery runs through to sprints.
i'd forget all about sprints for now and incorporate some of the "easier" speed type sessions.

instead of the 7k, with all out or hill repeats at the end, you'd probably get more benefit for your 10k trying some of the other types of sessions, such as longer intervals.

what you're aiming to achieve by these sessions dictates how you do them. For e.g. if you want to improve your ability to hold a "comfortably hard" pace (not all out sprint) for a longer race distance like 10k, then doing a 7-9k starting at normal pace, then increasing the pace you run at by just 10-15%, which should feel just "a little bit faster" for 2, 3, 4, or 5 mins, then back right off to a slow jog for the same amount of time, then do that again, etc... is still an excellent "up tempo" type of session. this trains your body to cope with and re-process lactic acid. a month of doing that session once a week, with everything else the same and even that will help you hold a faster pace

doing all out sprints for 100m (i.e. by all out, i mean you couldn't hold that same pace for say 400m or 1k) is trainng a different anaerobic pathway, called the alactic system and this isn't really required for your 10k, except for the big sprint to line for the last 100m of course.

make any sense?

Edited by Peterhorse, 10 October 2008 - 09:39 AM.

[yondi]

MPIS,

Do you think that maybe you are doing too much. I know sometimes having a day off helps me as much sometimes more than if I ran. Or even doing a shorter run. Even dropping like your Wednesday run once a fortnight.

Just a thought.

Glad to hear/read you are feeling better about your running and have your drive back.

YONDI

[Bellthorpe]

Peterhorse, on Oct 10 2008, 09:38 AM, said:

Hi again Miss P.I.S.

You're not taking the piss again are you HorsePeter?

[Running Angel]

MissPinkyInSydney, on Oct 10 2008, 09:57 AM, said:

Thanks everybody!!!
You are all so great for taking the time out to reply to my post to give me some encouragement and to help me to feel better about my running....it has worked!!!

I tried to incorporate some "speed work" into my 9K run the other day and after about 10 seconds of running "fast" I felt like I was either going to cry or be sick. I think I am just going to load some "speed/hill" work onto the end of my runs twice a week. For some reason, doing this at the end seems easier than doing it "during" the run?? At this stage, my new "plan" will look like this:

Mon-Day Off.
Tues- 7K usual run with 100metre hill repeats at the end of the run (done as hard as I can). I started with 5 hill repeats on Tuesday and last night I did 7. I am planning on increasing the number by 2 per week.
Weds- 7-9K usual run.
Thurs- 7K usual run with 100metre "sprints" on flat ground at the end (with a slow 100metre jog back to the starting spot in between). I will start with 10 of these and see how I go. The plan will be to gradually increase the distance of these "sprints" too.
Fri- Some sort of cross training (swimming, Gym class, etc).
Sat- Day Off.
Sun- Either a 10K event or a 10-14K run at my usual pace.

I am going to give this new plan a real "go" and focus on my training more than ever. I am even going to "give in" and get a Polar so I can really tell what I am doing. If this new plan fails, I will look into the possibility of getting a coach as I am really determined to improve my pace.

Running Angel - Do you have any details on the group you used to train with please? I run at Maroubra twice a week so an eastern suburbs group would suit me fine. Thanks for your help!

Hi Miss Pinky

Will PM you

[MissPinkyInSydney]

Ha ha ha.....Bellthorpe....I love it! Maybe I will change my name to Miss Pis!

I think I need to spend some time this weekend "studying" running. Peterhorse....I will have a look through the McMillan site for some ideas. I also have an article to read on lactic acid thresholds sent to me by a lovely CR.

I totally understand where you are all coming from now that I think about it....I am not hoping to be a sprinter after all and 100 metres of speed won't really do me much good in a 10K or a HM!!!

I really appreciate all your advice as I would certainly be going down the wrong "track" and seeing no improvement at all if it were not for you guys/girls!

[sfGnome]

Geez, Miss Pinky, how could you have low self esteem after that lot? The Queen of England could post a question and not get as many (and as good) replies as you have here. I know you're a good runner because I've seen you; most of the people here have just picked that up from your obvious will to continue growing. Good on you! To drag out an oldie-but-a-goodie, you've got nothing to fear but fear itself.

[20thCenturyBoy]

I know where you are coming from with respect to speed training. I have a similar issue. After a while of running I think we all reach a pace where we are "comfortable" racing, i.e. a pace that is not too stressful and doesn't induce vomiting! I have reached such a pace myself and I find it very difficult to improve. Running fast is a lot harder than running long distances slowly IMHO.
One way to think about it is to ask yourself what time would you like to finish a 10k in. Say you want to achieve 60 mins. This means you need to run a pace of 6:00min/km. You are currently running at about 6:15min/km. So you need to run each km 15 secs quicker on average. Start by running a short distance at this pace, and see how you feel. Then gradually increase the distance at that pace. At the same time you need to do some longer runs over 10k at a slow pace, so that you stop thinking of 10km as a long distance.

Sorry if any of this is naive or obvious, but this is what I did to improve my 10k time from 57mins to 47mins over a year.

[jaydee1]

dear Miss Pink

am new to this site and have found your query and the answers really helpful. am not natural runner but have now done 3 bridge runs and one other organised run. but otherwise only did some treadmill running each week but not often enough!!

now would like to make my running more efficient so that i can run 10kms relatively easily and increase my distance. as i have only stop and go as my speeds, ( was somewhere else when quick twitch muscles were handed out!) always thought that speed training was of no use to me. now find that it will help me to run further and at a consistent pace.

altho i shall need help with this as am only able to judge my speed on treadmill.. on the road have no real idea of how fast am going and as yet have not really worked out how far my route/circuits are.

but this has given me the momentum to actually go and do it rather than just think/talk about it. more suggestions on how to acheive my goal are always welcome if Miss P does not mind if i hijack her thread.

(this year was able to run the 9kms in just under 50 mins.. )

[TehAxe]

MPIS,
You can take pride in the fact that you ran the fastest time for last place in Striders races this year by 82 seconds.
I know this because I researched it when trying to convince MrsAxe to run last month.
and you did beat at least one person - the other you who pulled out of the race in some parallel universe with faux blisters.
I highly recommend interval training once or twice a week. Some highlights include, but are not limited to:
- makes you faster
- makes training much more fun, more variety, purpose, structure etc
- prepares you to run into and through pain, and will teach you about how hard you can push before you vomit
- is great for fat loss, way better than just long steady runs

[MissPinkyInSydney]

TehAxe, on Oct 10 2008, 03:28 PM, said:

MPIS,
You can take pride in the fact that you ran the fastest time for last place in Striders races this year by 82 seconds.
I know this because I researched it when trying to convince MrsAxe to run last month.
and you did beat at least one person - the other you who pulled out of the race in some parallel universe with faux blisters.
I highly recommend interval training once or twice a week. Some highlights include, but are not limited to:
- makes you faster
- makes training much more fun, more variety, purpose, structure etc
- prepares you to run into and through pain, and will teach you about how hard you can push before you vomit
- is great for fat loss, way better than just long steady runs

I love this!! Do you think they will post me a prize/award for this?? Maybe all the people who struggle to make it in under 60 minutes can start a new group called the sTRYders?? Then it would be less intimidating!

Jaydee1 - Welcome to CR!! I must say that I really have no idea what I am doing either with respect to speed, heart rate, etc so I am going to have to buy myself a running watch. The really weird thing is that when I feel like I am going really slow, I finish in a good time and when I feel I am really pushing hard and going fast I finish in a really crappy time. Weird!!!

[Ellie80]

MPIS - I have been to striders a number of times and run over 60 mins and not been even within 10 people of last! I suspect that you just got a day where it was raining and none of the usual suspects showed up! I would give it another try! If I was here for the next one I would run with you (provided I could keep up) - but have another race that day

[Rudolf]

well done on Your running consistency, and on teh bravery to mix it up with the hard core racers.

I aggree - stick with them, if You quit, than the person who is second last would quit too and so on.

If You occasionaly need to heal Your running ego, do some ridiculously overpriced mass races and You will end up in the first half for sure.

There is 1 point I would like You think for a while :

You intend regularly to do races which last about an hour (OK should be soon 55 minutes).

How about the regular training sesion, which last 2 hours ?

As You get comfortable to run for 2 hours, that You can race harder for half the time.


I would recomend this instead of doing some anaerobic sprints. The typical speed sessions for 10km racing are actually aplicable to 10km racing under and slightly over 30 minutes finishing time.

If You wanna copy some plan, than You should copy halfmarathon plan, as the halfmarathon last about an hour.

[MissPinkyInSydney]

****UPDATE******
I ran the 10K Brighton Dash yesterday and finished in 60:21. Admittedly this was a flat course but I did have to make a toilet stop (for the first time ever in a race) so I believe I would have come in under 60mins if not for that.

Now it is only early days of my new "get faster" plan but so far, so good!

I really need to mix my running up and add in some speed stuff and hills as well as some longer runs into my usual program. I certainly did notice yesterday that 10K is feeling much further than it used to and I have to put this down to the fact that I am hardly doing any runs over an hour in duration at the moment. Time to get out the sunscreen and hat and do some longer stuff!

I think I might just go to the next Striders after all! Thanks everybody!

[Peterhorse]

Good on you MissPIS (nothing to do with your toilet stop )

Can't wait to read about the next striders result. Your new plan is sounding good (although you better than me wanting to do special hill training - a few ot them in the regualr long run is enough for me)

CAN DO attitude! Like it.

PH

[karla]

Hi Miss Pink in sydney

Congrats on the time! You FULLY would have done the run in under 60 minutes. Woo hoo Good on you!!!! After this weekend I'm working on my speed as I'm sitting behind you and also really want to improve my times. Please keep sending your progress through. Nice to hear others are are also doing the same thing.

Good luck at the next striders event! When is it?

Karla

[MissPinkyInSydney]

karla, on Oct 13 2008, 11:41 PM, said:

Hi Miss Pink in sydney

Congrats on the time! You FULLY would have done the run in under 60 minutes. Woo hoo Good on you!!!! After this weekend I'm working on my speed as I'm sitting behind you and also really want to improve my times. Please keep sending your progress through. Nice to hear others are are also doing the same thing.

Good luck at the next striders event! When is it?

Karla

The next Striders is on 1st November at Lane Cove. I am led to believe this is a pretty tough course but not having run it before, I am sure others can shed some light on this.

Thanks Karla & Peterhorse for your Congratulations!

[eastodlux]

hey miss pinky, just wanted to add my two cents...

you guys are all a bit of an inspiration for me here on cr. i've just finished the c25k program and am starting to work my way up to running an hour/10k straight. i don't think i ever thought that i could do something like that, so every day i run it's like this amazing unexpected surprise, this daily acheivement that never gets old.

you're running regular 10k and half marathon distances, something i can only aspire to, and you do it without killing yourself in the process. you should be intensely proud of what you're managing to do. if you have goals of increasing your speed, i have no doubt you can acheive them, because you've acheived so much already - just take your time and don't injure yourself in the process!

best of luck