>General Running>Slowness is killing me
The race is over. I came in at 28:21 - as slow as I feared but slightly better than expected. The 3rd mile was significantly slower, so I'm agreeing with the folks that pointed out more miles should help. Once I get a stronger base, I can worry about the speed. Thanks again for suggestions.
Good job. With more miles and more strength you will be able to hold pace better. However, there is a skill to racing and it starts with knowing your fitness. In most cases runners forget about pre-race adrenaline and start too fast. A seasoned and fit person can afjust and overcome a quick start.....a less fit runner will have a less than optimal experience or performance.
THE RECOVERY MAN. Run Injury Free. www.smartapproachtraining.com
Good job. I applaud you getting out there and testing your fitness again. I think forcing some kind of regular speedwork is necessary for improvement. Otherwise, you'll just be stuck at the same level no matter how many miles a week that you run. Running more miles a week is good for overall fitness and body composition and can slowly inch your aerobic capacity back up, but you have to challenge yourself a bit with speed to re-excel at 5Ks and 10Ks. Find a training plan and stick to it and you will re-improve. Haphazard running will lead to haphazard results.
"Shut up Legs!" Jens Voigt
Runs with the pack
This is just my opinion but kind of what runinskirts was saying too.
If I was concerned about my pace I'd do a little speed work just for fun and to prove to myself that I could improve my speed. If you typically run 3-4 miles go out and run a half mile warm up, then rest, and do a half mile at 80-90% of your max. Rest, run another easy half and repeat the fast half mile, then just finish your regular distance. Look at your half mile best time and you'll see what kind of potential mile time you could have. You might be surprised.
I agree with JerryBZA, pacing is the key. Though, I hope COVID hasn't affected you area much. That is one of the factors that affects my running.
Okay - next race is on the calendar for May 29th. Still building up a mileage base and doing more running than walking now during training. Last race came in at 9:07 per mile. Think I can shoot for 8:45 in the next 5K. Main goal would be more consistent pacing and under 9 minute miles throughout.
Still not doing anything for speedwork, but I'm still worried about injury. Body just doesn't recover any more. If I try back-to-back days I usually end up with with aches somewhere, but every other day seems fine. I'll try adding some fartlek as an intro to speedwork. I'm just afraid trackwork, intervals, etc. might be too much for me right now.
Good work!! Much better than your initial post indicated. If I were you I'd strongly consider just doing some strides after an easy run 2x per week. That should help a little and when you feel ready you can introduce tempo runs.
edit: a fartlek is a great idea too
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 45:24 (2017), half - 1:38:57 (2018), Mary - 3:37:17 (2018)