0 to 5k to 10k

[Saaf_laandon_mo]

Originally Posted by Russ

Just came in off a 3.15 mile run which for some reason I found particularly challenging. I completed it in 28 minutes so perhaps it was the extra 3 minutes that did it, I don't know. Took a different route as well so that probably played a part.

Anyway my running app told me I managed 5k in 27 minutes 28 seconds if that's any help.

I think that's an excellent pace Russ! What are you aiming to get down to? And will you be looking to run beyond 5k?

[Russ]

Thanks - to be honest I'm not sure what my overall goal is at the moment. I'm just so surprised that I'm making this progress. I'm probably just going for distance at the moment. Although there are free versions out there, I paid for my 'couch to 5k' app because it's silent until it notifies you of the halfway point, when to run/walk etc so it allows me to have my own choice of music or podcast on in the background. It only measures time though so whereas I did a 28 minute run earlier, it doesn't class a 5k run until I go for 35 minutes which by its timetable is this friday, however I had the Nike Running app on in the background which uses GPS to accurately measure distance and that told me I did a total of 3.15 miles which is a touch over 5k. So effectively I've completed the app.

Not long after I started I was so impressed with it that I went ahead and bought the next level app from them - 10k. So that's my next target and they have one after that as well, a 21k run. Because I have Attention Deficit Disorder I have trouble keeping my focus on the run so I need something to hold my attention for the duration of the run and that's exactly what this app does and is why I'll be sticking with it for the foreseeable future.

Once I get to a level where I feel I can't up the level anymore, then I'll most likely concentrate on upping my speed. At 38 I'm hardly likely to see massive gains but I'll go as far as I can.

[Saaf_laandon_mo]

I ran for one hour on the treadmill today. I went in to do a 5k run but instead decided to see if I can do an hour. I dropped the pace slightly and managed to do 7.5K in the hour - at a constant speed.

So since last week I've done the following 3 runs:

Mon - 5k (@38min)
Wed - 6k (@48 min)
Mon (today) 7.5k (1hr)

I'm aiming to build my endurance up to be able to run 10K at a similar pace to today's. Once I can do that consistently (I am aiming for twice a week) I will address the pace.

[Russ]

After a week or two of below-par performances I managed to crack out a 4 mile run tonight, I've never run that far before in my life. I'm going for distances for now so times aren't all that important yet but I completed it in 35.06

[Derek]

Nice one.

[Saaf_laandon_mo]

I did a 8k run last week (1hr 6 min) and have signed up for a 10k run in October (@Oct 20).

For the next 4 weeks running is going to be a challenge as I am fasting. I don't eat or drink till @9pm and the gym closes at 10pm so by the time I get there and start running I really only have 30mins available.In 2 weeks or so when sunset times get closer to 8.30 I will get a full hour in the gym.

So my plan for the next 2 weeks are 3 5k runs a week. Then after that will replace 1 of those runs with an hour run, and then use September / October to run 10ks.

Does anyone have any thoughts on running without drinking water? I tried this and even need to sip water for 5k runs. Another friend of mine who is fasting runs 5/6 miles (12 min miles) at about 8pm before he breaks his fast - so he doesnt drink anything during the run, and he hasnt drank any water all day. Is that good for you?

[Russ]

This any good?

http://www.nickmitchellblog.com/rama...ents-exercise/

Been squeezing out 3.20 mile runs 3 to 4 times a week now which I'm finishing in around 30 minutes or so, again a huge improvement from the end of April where I'd keel over and almost die after 7 minutes. Up until then my heart rate was around 85bpm. Checked it the other day with an iphone app and it's now 63bpm - this stuff really works!

Joined a running club last week for support, that's where I did the 4 miler. There were a few other new joiners there too but they were absolute beginners. When I returned after the run I slumped down on the grass near where the other noobs were, exhausted. After a minute or so I was chatting to one of them saying how tough the run was to which she said "What are you talking about? You're not even out of breath!" - and she was right, I hadn't even noticed it.

It's really motivating when you find out things like that, as it was for my heart rate. That's always been key for me, motivation. Good luck to anyone else starting off doing this as well - the rewards are awesome

[Saaf_laandon_mo]

I did my first 10k run on the treadmill yesterday in 1 hour and 17min. This was whilst I was fasting - no water at all during the run and I didn't really feel the need for it either. I didn't feel too bad when I stopped either. A few weeks ago after my 8k run I was totally knackered - but last night I was feeling ok. I think I can up the pace to get in under 1hr 15 but to be honest 2 mins here or there isnt too big a deal. My motivation at the moment is to be able to run the distances.