RunningAHEAD - Topic: looking for some advice

declarke28

rhetorician

posted: 6/4/2008 at 10:26 AM

Hi all - another former CR runner. I wonder if you folks would take a look at my log and see what you think I can do to improve my speeds (42 yo female, running consistently for 18 months, sporadically for about 5 years, about 5'3" and 135lbs, but ~~stocky~~ muscular in build). I'm putting in decent distance, but struggle to reach any kind of sustained speed (my last 10k race was hot and lacking in water stations, but I didn't really breathe hard at any point). I'm not sure whether this is because I'm training poorly or because I just don't like feeling uncomfortable...I can run happily about about 5:40/km for miles and miles. I've only just started adding in some very basic speedwork, but really feel like I don't know what I'm doing. Currently training for a HM on July 5 and would like to make it in just under 2 hours. Feeling a bit frustrated and disappointed and that I'm not getting much of a return for all the effort I put in. Sad

Or maybe I just one of life's snails?

2012 goals

lose 8lbs

run injury free

run 3000k

run sub 60 min 10k

run 2 hour half

2013 goals

run 1750 miles

run injury free

sub 55 10k

sub 25 5k

sub 2 hour half

Viich

posted: 6/4/2008 at 11:05 AM

Just looking at your log, if you can do 6.5km at 4:37/km in a tempo workout, then you should be around 45 min racing 10K. If not faster. Whether you had a bad day on your last race or not, you are faster than that. Try running a 5K and going out at 4:15/km for the first K and trying to hold on, or race a mile race, but you are definitely faster than your last two races.

girmann

Giant Flaming Dork

posted: 6/4/2008 at 12:10 PM

You are definitely faster - just based on the "canal run" alone! You can do it! You just have to get comfortable with the higher effort levels. I struggle with it, too (if that makes you feel any better)

http://xkcd.com/621/

declarke28

rhetorician

posted: 6/4/2008 at 12:28 PM

thanks for the replies so far! I do feel encouraged and instinctively I feel that I am faster than my poxy race times (that thing about running faster in races hasn't worked for me so far). In the end it doesn't matter hugely, as I run because I like it, but it's a bit dispiriting. I guess I need to focus more on the race itself...

2012 goals

lose 8lbs

run injury free

run 3000k

run sub 60 min 10k

run 2 hour half

2013 goals

run 1750 miles

run injury free

sub 55 10k

sub 25 5k

sub 2 hour half

ArlaHile

Queen of 3rd Place

posted: 6/4/2008 at 1:41 PM

You and I are about the same age, do about the same weekly mileage, and I only *wish* I was as fast as you! I think you rock! Just my lousy 2 cents. Arla

Ex runner

declarke28

rhetorician

posted: 6/4/2008 at 1:47 PM

thanks arla - since I posted that whinge I've realised that things aren't THAT bad...I'm healthy, I'm not injured and I love my running. Think I was just a bit knocked back by the fact that the last 10k I did, the top two finishers (it was a women only event) did sub-35 10k - one of them a 40 yo mother of 4, the other a 39 yo!! But yay for them.

2012 goals

lose 8lbs

run injury free

run 3000k

run sub 60 min 10k

run 2 hour half

2013 goals

run 1750 miles

run injury free

sub 55 10k

sub 25 5k

sub 2 hour half

looking for some advice (Read 671 times)