56 replies to this topic

[DNL]

I'd be interested to hear from some of the more mature runners to see what speeds you are running.

How fast are you running on average per km for say 5k, 10k, 15k and the half?

I am thinking an 8 minute k is a good goal.

cheers

Dave

[slowaz]

Depends where you start Dave and your background, genes, weight, fitness, experience etc etc. Its all about improvement and consistency too. I can run 10 at <4.40 but then again I know people that can run sub 4's per km and some that could not run 10 mins/ km. Set your standard and all you can do is try and improve a bit from there.

Depends where you start Dave and your background, genes, weight, fitness, experience etc etc. Its all about improvement and consistency too. I can run 10 at <4.40 but then again I know people that can run sub 4's per km and some that could not run 10 mins/ km. Set your standard and all you can do is try and improve a bit from there.

[DNL]

Staypuff...I suppose you are spot on. I won't know until I try.

Slowaz...cheers. You give me hope.

I'm just starting out again and it seems totally impossable to get my km down to 5minutes. I currently plod along at aroun 9.30.

Being overweight and unfit does not help the situation. I suppose I just need to keep reminding myself that I am starting out again and need to get the k's under me.

I know the cross training is helping, my swimming is coming along nicely, and I;ll think I will be back to 2km non stop within the month.

My goal is to run everyday and just plot my progress around my standard 4.5k run. I certainly don't want to put a time pressure on myself at the moment, but to know slowaz you are running <4.40 gives me an enormous amount of inspiration and motivation!!

Thanks

[walshy2]

DNL

My advice would be to just run to enjoy it and as the weight comes off and your training gets you fitter you will naturally improve

just enjoy for now I thinkl, set little goals along the way and reset new little goals as you achieve each one

walshy

Edited by walshy2, 31 January 2010 - 08:05 PM.

[otisr]

DNL- it IS all about attitude.ut

It's also about what you want to achieve and what goals you want to set yourself. All i can say i to enjoy the journey, but do not progress too quick because that is where injuries happen. But really, the sky is the limit.

I turn 50 in March, but i have had a few years running background, enjoy running trails, and set myself a few goals for this year - sub 3hr marathon, at least 8 marathons and then a few trail ultra's.

My runs around 10km are averaging 4:40m/km and better, shorter runs quicker, longer trails even slower.

Just go out and enjoy - you will reapthe benefits.

[Goughy]

I met a runner up here in Toowoomba a year ago when doing some work for him. He had a tonne of medals and pictures of his running. He would have to have been in his early 70's (ok, maybe late 60's at best) and he was doing 90min half mara's. Been a runner for a long time of course, and impressive to talk to.

[rohan]

an of course a well known qld runner, by the name of Ron, types a bit on CR, who does a 2;37 marathon in his late 50s, which must mean some pretty slick times at shorter distances too.

[rohan]

i put ron forward as being towards the upper end of the possible parameters.

the more examples, the better the overall picture the OP might gain.

[Brick]

rohan, on Feb 1 2010, 08:17 AM, said:

an of course a well known qld runner, by the name of Ron, types a bit on CR, who does a 2;37 marathon in his late 50s, which must mean some pretty slick times at shorter distances too.

rohan, on Feb 1 2010, 08:56 AM, said:

i put ron forward as being towards the upper end of the possible parameters.

the more examples, the better the overall picture the OP might gain.

I agree with Rohan.
I think Ron is a perfect example of what is possible if you train hard and do not get injured.
You still need to remember that Ron has been running for a long long time and been very competitive at all ages.

[Action]

Staypuff is on the money - how long is a piece of string? With Ron and Keith Bateman cutting up the roads in 3 min kms, it could look disheartening for the rest of us over 50 mere mortals, but the thing you have to remember is that those guys are truly world class. Anyone of any age may find anything from 10m/k way down to 3m/k just right - for them. Height, weight, years running, parents, and desire all contribute and we have little control over many of those variables.

The only real measure is your own experiment of one.

Keep in mind that just the simple fact that you are getting out there puts you in front of perhaps 99% of the population - especially the 50+ brigade. People sometimes ask me "how did you go in the City to Surf?". I reply honestly with "About 100th", and they typically respond with "oh. is that all?". If I am in the mood I will gently point out that there were 70,000 people behind me... it is all about perspective. I was running in the Oz Day 10k last week out at Penrith. There were 2 blokes on the sidelines who gave me a hearty "go son" on both laps. Afterwards, as I trotted back to the car I stopped to thank them for their support, and they were dumbfounded to realise I was 12 years older than either of them... perspective.

A long answer to your original question! Is 8m/k a good target? Absolutely - until you reach it - then 7 mins, then 6 mins... you get the drift. It doesn't happen overnight, but if you have the focus and desire, it will happen, and it is well worth the journey.

Keep us posted on progress! We are all in this together.

[bornagain]

DNL

I'm with walshy just enjoy!.

After three years back into it (im 45) my idea of a great morning is early run along the beach before breakfast, up to 13 ks
have struggled over the three years, but just found myself able to have conversations with the walkers I would overtake... somehow I was the fit bastard with the big grin and the fresh air in my face.
My speed?... 8 to 6m/k
If the dog looks worn out then I have gone hard enough.

(more seriously of I get the lungs working I can drop my BP by up to 20 points comparing before and after, this is the same or better than any medication)

Bornagain

start run 100m
2007 - run 1 km continuous
Aim to run 10km and enjoy it- done and loving it!
Maybe theres a marathon runner in there somewhere........

[DNL]

Thanks everyone for the advice. It is actually very encouraging to know that with training and persistence, the potential is unlimited.

When I run at the moment, I just feel as though my times will never come down. It is just so bloody hard to start again.

Today at work, one of the blokes asked me if I had lost weight. Now that's the first time someone other than my wife noticed. So I felt pretty good about myself.

Action, as you say, I am up on 99% of the population as I am getting it done.

Again thanks all for the encouragement and giving me the information which has resulted in me believing in myself and believing I can achieve good times again.

Dave

Edited by DNL, 01 February 2010 - 06:16 PM.

[slowaz]

Keep posting re your progress Dave. Also find a training program that you think will work for you and set a goal to do a race sooner or later to see where you are at.

Not all training has to be flat stick either by the way - most of it in the early stages especially should be "easy pace" i.e. a pace you could run comfortably and carry on a conversation. Read stuff on Cool Running and maybe buy a book or 2 to expand your knowledge.

Edited by slowaz, 01 February 2010 - 10:12 PM.

[Quinkin]

I am 47 years old, I've been back running since June 2008, and enjoying it more than ever.

I have to work harder for a rate of improvement that is much slower than my younger years. The challenge of managing injuries is also greater.

I notice that some of the runners that where running around in the 1980s and are the same age as me are still running well under 4 minute/km. I wonder if consistent endurance built over decades enables them to maintain that sort of pace?

I have come back from 20 odd years of unresolved knee injury, and I am getting down towards sub 20 5kms, and 40 minute 10kms. But it is taking a lot of work, an I wonder if the long break I had from running will prevent me getting under 4m kms on a regualr basis.

Still it is a wonderful gift to be able to run at any pace and at any age.

[frankie17]

A few years off 50 yet, but managed a sub-4 minute k in the City to Surf last year. sure, it was downhill but that's where us oldies are going isn;t it?

Enjoy.

[chookrunner]

Hi Dave

If you never get below 9 minutes per Km, well that's what your body or condition will allow. I have known lots of people who cannot go faster, or choose not to go faster. There are people who will only walk briskly, people who run 100m then walk 200m. But if you are out there and you stick at it, and it becomes part of your life, I am sure you will see improvement.

My advise. If you can, involve other people. Find someone to run with, join Masters Athletics

http://www.actvac.com.au/ ,

read books. There are running books in every library, and you will see that if you persist, your body actually adapts to what you are asking it to do every day or second day. Take you resting pulse in the morning, gradually it should come down as your heart becomes a bigger muscle. If you lift weights every day and your bicep gets bigger - If you do an hour of demanding exercise and your hearts capacity to pump blood gets bigger.
And keep a log of your times, distances and resting HR.
As someone else said, every session doesn't have to be a gut buster.

Good luck Dave.

Edited by chookrunner, 02 February 2010 - 04:17 PM.

[DNL]

Finally - I am starting to see some result for my efforts.

My weekly weigh-in has resulted in a 2kg loss. I am now under 98kg....my resting HR is down to 55 from 68, and I am getting more comments that I have lost weight. Plus key indicator for me, I have to pull my belt in tighter!

Yahooo! It is 5-45am on Saturday and I am about to head off to meet people from work for an early morning run!

cheers

[Morley]

I'm 53 and my PB for 10K is 4:36 pace but recent times are about 4:44 pace. 5K PB pace is 4:21 and set 12 months ago. My current training paces are 5:50+ for easy runs and 4:45-50 for cruise intervals of 1K with 45 second walk recovery. I know other runners of a similar age, like Slowaz, who are quicker and some slower. Good luck with your running goals. Cheers.

[ramone]

Hi DNL, I turned 53 this week and been running since 1981. My marathon time has gone from a best of 3.27 to 4.01 last year but I have no plans to stop running long. Its the finishing that counts not your time for me these days. Without the time pressure I find I am enjoying it more. Stick to it. You will find your own pace. You may never be fast but at your own pace you can go as far as you like.
The rewards will come.
ramone

[catgirl]

DNL, on Feb 6 2010, 05:47 AM, said:

Finally - I am starting to see some result for my efforts.

My weekly weigh-in has resulted in a 2kg loss. I am now under 98kg....my resting HR is down to 55 from 68, and I am getting more comments that I have lost weight. Plus key indicator for me, I have to pull my belt in tighter!

Yahooo! It is 5-45am on Saturday and I am about to head off to meet people from work for an early morning run!

cheers

Well done DNL!!!!! Those results are brilliant. Its all about persistence and consistency. I might see you out on one of your runs.

[DNL]

Catgirl - thanks for the encouragement.

This morning (Saturday) we set off at 6-30am for a run. The more fitter and younger did there 14k run while my wife and I covered 10k non-stop. It was really satisfying as I ran to keep my heart rate below 140, and I averaged 130. It was slow at 1:28 but my wife and I chatted the whole run.

What a great way to end the week and start the weekend

I've lost another 1.5kg this week, so now down to 96.5kg and it felt much better. I am still doing my foundation training, and although I did not run during the week, I did get out at least four days for a long brisk walk! Diet has been moderated thanks to buying the Michelle Bridges Crunch Time Diet book. Great tasty recipes and very quick and easy to cook.

My goal is to get myself down to 94kg by the end of the month and I intend to run/ride more this weekend. I am starting Hal Higdon's 12 week half marathon training program next week and will do week 1 program for two weeks before moving on.

This morning's run was fantastic! Just a slow slow lope enjoying the morning rain and still air along lake Burley Griffin. Canberra is such a great place to run...I'd almost forgotten.

So I am now just under 9 minute Ks with sights set on 8s. Then 7s all the way down to 5 minute per k. If - I mean when - I get back to that, i will be over the moon!

Cheers

[luckyguy]

I turn 51 this month and certainly my fastest times are well behind me, but just as certain my best runs are ahead, always ahead.

A little TAO for you DNL:

"The bad news: your body has limits - weight, height, strength, endurance, speed, power.
The good news: your heart and your spirit don't. They carry with them the possibility of infinite potential, infinite resilience, infinite achievement."

Well done and enjoy your running.

Cheers, Michael.

[runron]

Hi DNL

The important thing is that you are out there running - no matter what your pace. And the important thing is that you are doing an exercise that you can maintain forever. Don't blow a gasket trying to go faster than you should. Just relax and enjoy it. I know sometimes it doesn't feel like enjoyment; just relax and keep moving forward no matter what your pace. Take a one minute walk break every 15 mins if needs be - it's still called running.

I'm over 50, I only started running when I was about 48 and I sincerely hope to keep running forever or atleast until they pull me off the course. I am not fast by any means - I always say I run a 6min pace but would love to get that down to 5:30 on 10 to 15 km runs - long way to go! But then last Sunday after our long run (13.5km)I punched in the figures and found I'd actually averaged 5:48/km. How great did that feel. Having said that 6 min/km is not bad, nor is 7 mins nor is any speed. The important thing is we're out there. In big fun runs I am always a mid-pack runner and there's millions in front of me and millions behind me too. Gotta be happy with that.

Make goals but don't make them unattainable. Just be happy that you look forward to getting out there. And don't think when you see speed merchants flying past you that it's easier for them. More often than not they are 'hurting' just as much.

My goals are to run the Melb Half marathon each year as it's usually just days from my birthday. I ran my first ever on my 50th birthday - woohoo! Can I keep it going for another number of years to run one on my 60th? Hope so. Will I finally get my time down to 2 hours? Don't know but I'm having fun trying as you will too trying to reach your own goals.

Good luck and enjoy your new found vigour ....soon it will become a part of your everyday.

Runron

[DNL]

Luckyguy and Runron...yep I am out there running and it feels good.

I've had a long layoff running and know I can get myself back on top with weight and distance. I am aiming for the Canberra HM in May. This will be my fourth half with the last one in 1998. I have always wanted to do a marathon and that is in my plan for next year.

I've actually given up worrying about how fast I am going at the moment. While I would like to be back down to 5min ks I know that is some way off yet. What I do know though is that if I keep running and get myself down to an acceptable weight, then it is certainly possible to reach that goal.

I am amazed at how many "more mature" runners are out in the mornings. This morning a couple of fellas just blasted past - then again when running 9m ks everyone seems to be blasting past - but they were running well. Not one of those blokes was over weight either.

Three weeks ago, I would not have thought I would run a 10k without stopping. My primary goal is fairly realistic at the moment: Just Run!

cheers and thanks
Dave

Edited by DNL, 13 February 2010 - 04:20 PM.

[DNL]

Adjust that weight in a previous post from 96.5 to official weekly weigh in this morning: 96.0kg

Now I am getting somewhere. Results like this and runs like yesterday give me an enormous amount of motivation. Previously, I would have given up well before now because I did not see any result in one day!

I am reading more and more from CR linked sites and member posts and have learnt an enourmous amount.

Cheers
Dave

[chookrunner]

Dave

I was out in the misty rain yesterday, as well, and it was beautiful.
I'd seen an ad in the morning paper for Hamilton Island saying "where on earth else would you rather be ?". Well, I didn't want to be anywhere else but running in that rain after a few stinking hot days.

# When your focus becomes enjoying the run, you are halfway there #

The time will come when your weight stops declining at a great rate and your times plateau, but by then you will be just doing it for the enjoyment of days like yesterday.

[DNL]

chookrunner, on Feb 14 2010, 11:04 AM, said:

# When your focus becomes enjoying the run, you are halfway there #

Chook - spot on! Yesterday was all about being out there and enjoying the morning - in the rain - running with my wife...who I'd like to add is a much better runner than me.

I've given up worrying too much about time, I know that will improve and I've given up worrying about distance, I know the runs will get longer and I've given up worrying about not being able to run fast at the moment. In fact, when I am running, I am just running.

I feel better, I am thinking better and I my clothes fit better....what's not to enjoy! I loved running before, and I can feel that returning thanks to the endorphin hits.

Cheers

[Bellthorpe]

Great to hear, DNL. I love it when youngsters like you get to have that kind of enjoyment from their running.

[sfGnome]

DNL, on Feb 1 2010, 07:15 PM, said:

When I run at the moment, I just feel as though my times will never come down. It is just so bloody hard to start again.

...time passes...

DNL, on Feb 13 2010, 02:32 PM, said:

...my wife and I covered 10k non-stop. It was really satisfying ... my wife and I chatted the whole run...

Ah, Grasshopper. You have learned a deep and mysterious truth...

[lonewolf364]

Hi Dave,

I will be turning 46 next month and have been jogging now on and off for the last 2 years after being encouraged by my fitness assessment trainer at the local gym in 2008 to include a jogging program into my exercise routine.

Shortly after that time, my personal goal was set to complete the City 2 Surf in Sydney for the first time in 2008.

My time set was 122min 20 sec which was approx 8.3 min per km. I ran into trouble with severe pains in my abdominal muscles at the 9km mark where I was mostly reduced to a walk for the last 5km of the event.

I bounced back in the Sydney Running Festival 9km funrun just 6 weeks later (and being on the sidelines for approx 4 weeks with the flu) in a time of 65 min (7.2min per km).

2009 saw me repeat the City 2 Surf in a time of 105min 40 sec (7.55min per km) having learnt alot of lessons along the way to avoid running into strife mid race.

I completed the year with my first half marathon in the Sydney Running Festival and an approx breakdown of time to distance as follows,

Start to 3km mark - 6.3 min per km average
3km to 7km mark - 6.6 min per km average
7km to 11km mark - 7 min per km average
11km to 16.5km mark - 7.8 min per km average
16.5 km to 21.1km mark - 9min per km average - during this leg, I started developing spasms in my calf muscles.
Overall time (2hr 44min 06sec) - 7.78min per km average

Out of 6,500 who started theis event, I managed to beat 110 people so as you can see, I am not a fast runner but I really enjoy the challenge and endurance of events such as these.

As long as I can put one foot in front of the other one I will never ever give up.

This year I plan to beat my PB times in both these events as well as including the SMH HM into the program which happens on Sun 16th May.

Good Luck out there and enjoy your training just as I do.
Peter

[DNL]

Peter, Bellthorpe - cheers

I've got more hope now and belief that with persistence my times will come down. I am really looking forward to the coming weeks to gauge improvement.

New shoes arrived today so its up at 5 in the morning to give them a test out on a 4.5k run.

regards and thanks
Dave

Edited by DNL, 16 February 2010 - 08:58 PM.

[Bellthorpe]

Quote

I've got more hope now and belief that with persistence my times will come down. I am really looking forward to the coming weeks to gauge improvement.

Make that 'months', and you're in business!

[rohan]

Bellthorpe, on Feb 16 2010, 12:02 PM, said:

Make that 'months', and you're in business!

though, early on in your running 'career' you can measure tangible gains over mere weeks.

[KeithE]

Hi Dave,
You are going really well.... We have similar paths....
I have been back running after 20yr lay-off.. Started 1 jan'10

I am way overweight... 120kg ... Now down to 112k ...
Goal weight is 90kg
I have reduced my min/km from 8:10 to 7:25 (this has a few hills in the run so hope to improve further on a flat circuit)

Would like to get down to 5min/km ..... maybe by July ???

Yesterday I signed up for the Corporate challange which is a series of fun runs over the next 5 months...
Each month they progressively get longer.... From 5km & increase to 15km in July.
Designed to prepare for G/C Half M.

I am attempting my first 10km for 20yrs this weekend...

Regards,
Keith

Edited by KeithE, 19 February 2010 - 08:46 AM.

[Isthisnametaken]

I love these kinds of stories. Makes me happy to see others trying to better themselves.

I am 46 and have run the last 8 C2S's but have only recently taken my running a bit more serious. I used to start training for the C2S after Easter each year and my times were around the 85 mins mark. Last year I ran 73:51. I then went in the Bridge run last year and kept training after the C2S and got under 5 min per K with a time of 43:43. I was wrapped.

Now in less than 2 weeks I am going to attempt a half marathon out at Orange. I found a program that you use your 5k time to gauge what you training runs should be at. I have run the distance 3 times so far in my training program so I know I can do it. It has taken me a long time to get to where I am though and a lot of dedication. Especially over the festive period.

My advice would be to you is to have a goal where you plan to finish the race (or the distance) without stopping to walk. That is a major achievement in itself. You can give yourself a time to beat but sometimes you can set the bar to high and not get there. Find a fun run and enter it. That is a huge step. Try and finish the race without stopping, that is a huge pat on the back to yourself and a great feeling of the training paying off.
No matter what your time is, just remember that there is no such thing as a bad time or a bad run when you compare it to sitting on your tush in front of the TV.

Here is the program I followed if you are interested:

http://www.furman.edu/first/Half%20Maratho...0-%20metric.pdf

Here is the link to work out your times:

http://www.furman.edu/first/fmtp.htm

Good luck and keep dropping that weight off

JL

Edited by Isthisnametaken, 23 February 2010 - 07:47 AM.

[DNL]

JL & KeithE cheers

I had a fairly average end to last week and weekend. I had an unexpected invite to the AC/DC concert on Thursday night in Sydney. A mate and I drove there, I kept my food pretty much in check, but did have a few bourbons after the concert.

Drove back from Sydney on Friday, changed vehicles and clothes and drove to Melbourne for a weekend 50th. Saturday night's food was a terrible intake....and I ate crap for one meal. Although having a few beers friday night, a few more Saturday night had an enormous effect. Sunday when I got home, I had ballooned up to 99kg!!!

Yesterday I was back on the good eating plan and this morning my weight was back down to 96.4kg which means I actually gained around 700gm which is far better than exploding over 3 kilos in 4 days. I'll be interested tomorrow morning as my body functions have returned to normal, but importantly, or tragically, no running since last Thursday.

Again in the morning, I will be up early and out for a run. Here's hoping the damage is not too bad from a weight perspective. Just goes to prove how vulnerable I really am. I did take a couple of good lessons away from the experience though; the main one is about self discipline and how easy it is to just say: one more beer wont hurt...or one more crap sausage roll won't hurt.....it is just so easy to undo all the good work.

[Isthisnametaken]

Dave, don't be too hard on yourself. What you are trying to do is to change your lifestyle. All the crap stuff you used to put in your body, and craved for and tastes pretty damn good usually, you are now trying to steer clear of.

There is a balance and you will find it. If you slip up, then that is fine, just get back on the horse and keep riding. You have to have a life and a total commitment to fitness, running, health, etc is hard to maintain and only a few people can achieve that. I couldn't imagine going without a beer but I dont drink nearly as much as I used to. I also could not imagine a sausage sandwich with sauce or a meat pie. Lifes pleasures but all in moderation. You have to have a life.

Running is not a qucik solution to weight problems but the more you run, the more you enjoy it, the better you get at it. You can't go from the lounge chair to a half marathon in a few weeks. It might take months or even a year but you will get there if you plug away at it.

[photogirl]

Hi
I am 50 this year and very new to running (10mths in at this stage). I compete against myself all the time and am often very hard on myself too - thinking I should get better every single run. I know some excellent runners and in some small way realise have been judging myself against them (a very foolish thing to do in hindsight).

I have done a couple of fun runs and they were great - I did good times (for me) just through the sheer adrenaline and hype of running with hundreds of other people I think, and intend to do more. I am definitely getting faster but have realised that I need to be kinder to myself about progress and realise that not every run is a race and that not every run has to be further and faster than the last one.

There have been lots of great posts on here about ANY pace being better than sitting on your butt eating and watching the tele - so true.

I hope to run for many years to come and enjoy it - not suck the fun out of it with my own unrealistic expectations. I say good on any of us out there giving it a go.

[DNL]

Hey guys, thanks for the responses. Isthisnametaken and Photogirl, you are both spot on.

I've just come back from a Saturday morning 10k run, it is the first run in a week, and although my weight is still around 95kg, it is getting easier. Today was about headspace, so after a little tantrum and a re-boot, off I ran completing the 10k comfortably and feeling good about myself.

I've just come off physio for a shoulder injury, so slowly slowly reintroduce the weights and swimming.

Again, thanks all for the continued motivation and inspiration. Its not easy, but it is achievable!
Regards
Dave

[DNL]

Things are getting better...I did a short timed 2.4k run yesterday and ran that in 12:52.

I was pretty happy with that. Followed up with a light 4k run today, will follow up tomorrow with a 5k, with a 10k planned for Saturday morning. Which I'd like to bring in at 70 minutes.

My weight is still fluctuating around 95kg, so for the next three weeks it is strick diet, running 6 days per week preparing for the Canberra half. If I can get myself to 90kg in the next three weeks, I will have an easier time of it I am sure. So far things have been injury free, so I know I am still running within myself.

cheers

[photogirl]

Good work DNL - sounds like your head is in the right place and you are training well.

I hope your run on Saturday goes well. Let us know how you go.

Alison

[DNL]

Thanks Alison

I did a 5k timed today at 31 minutes...so when I first started this post, I was aiming for 8 min Ks. I've just blown that out of the water and I am over the moon with today's run!

Tomorrow's 10k I am aiming for 7 minute Ks and will be happy to achieve that for a sustained effort over 10k. So now I am really looking forward to getting up around 5am and running!

When i first started back running, which was really only a couple of months ago, I was averaging 9 to 10 minutes per km. I was thoroughly dissilusioned with my effort, not actually believing I could get down to 5 minute Ks again. Looks like that is in sight now!! All I need to do is keep running.

This forum has continued to be my inspiration and motivation.

cheers
Dave

[Morley]

Well done on your progress. It's a good idea to reflect on how well you have done and what others can't do. some people can run around the block. We often loose sight of how far we have come. Your doing great. Cheers.

[Eagle]

DNL
Great work and g a great improvement with some solid but steady training.

Keep us up to date with your progress and I hope you make your goal pace.

[walshy2]

Great progress DNL you should be really pleased

Although I know you have a goal time, don't lose sight of the joy of just running regardless of time.

Some of the best runs I have is when I leave the watch at home and just run. No pressure just enjoyment

[DNL]

Agreed about just running to enjoy...as I sit here this morning at 5:45am, my legs are heavy from yesterday's and the week's effort; I've battled through the "maybe I won't run today" negativity, and realise I am perhaps being a tad ambitious bouyed by feeling great and thoroughly chuffed over my 5k yesterday.

Change of plan: Go for the run this morning, enjoy the 10k without worrying about time, and enjoy the pleasure of the sunrise around Canberra's beautiful Lake Burley Griffin with my wife and some running mates.

Walshy, I am over the moon with my result. I honestly did not believe all those weeks ago I would be able to regain any of that pace. Now I know it is about building leg strength and endurance, with weight loss being the result which leads to increased speed.

My goals: lose more weight and run comfortably!



Regards
Dave

[DNL]

9:16 am - back from the 10k, bacon and egg sandwich for breakfast - and I am pleased as all punch!

In my previous post, I decided to go and just enjoy the run and not worry about time. So I did go and run to enjoy and we came in at 1:09:15 for 10K. How happy am I

I feel great! The work is paying off and while I still get inside my own head while running, this morning was just about running to enjoy the lake view. The tempo picked up after 5k as the old body realised what it was doing and accepted the fact!

This last week has been such a confidence booster, and I have renewed motivation to improve those times, build my strength and just keep running! What happened this week is that I remembered how to run at 6 & 7 minute Ks, something which seemed impossible to me when I first started. Now for consolidation of what I consider my foundation.

Three weeks to the Canberra Half, it is now not as daunting as it was three weeks ago! My wife has decided to run the 10K on the day and we have solicited some others this morning as well! Go group motivation

Regards
Dave

Edited by DNL, 10 April 2010 - 09:27 AM.