First 5K completed! (Read 596 times)

Congratulations!!!

Great job! Keep up the good work!

yay!!! that's great...you'll be hooked for sure now

OK--my coaching approach is to get folks to focus on long range goals --like--run for the rest of your life. I know this may be a little difficult to fathom--but--if you slow down you will get faster. It will take some patience. If your goal is the 10K and then hang up your shoes--continue to do what you are doing. If, you don't get injured you will finish the 10K. I present this based on my running history(32 yrs and over 65,000 miles) as well as coaching 100's of neighborhood class runners. If you slow down your training pace--you may well build some more endurance. Over time the slower running will get faster with the same effort. If you slow down at least 90 seconds to 2 minutes for 95% of your training miles you will do your body a favor and you will get faster. Actually, I have seen a lot of folks gradually improve over up to a 10 yr span of running. I will add a brag and advise you I ran a marathon 2 months ago that was 12 seconds faster than my first marathon--31 yrs ago! (3:57:48 vs 3:58). 95%+ of my running is 2-3 minutes slower than my race pace. I use to run consistent 18 min 5K's and 37 minute 10K's on mostly easy training. More important than that is I am still out running--120 miles to 66,000 and will celebrate 32 yrs of consistent running on 4/22/08 and will celebrate 65 yrs on the planet in September. Make your motto want to be a lifetime runner. When you head out to run: start off EZ--then back off. Nick

If longevity and staying healthy are your major goals--there is no real hurry to get to a "fast" time in the upcoming 10K or even run the 10K. Patience is important. Willingness to let your body get use to running--I am not talking about weeks/months here. I am talking years. Most folks want quick results. Immediate gratification of wants--I guess. Take your time. Try starting out on your first mile at 11-12+ m/m pace when training. The second mile shouldn't be much quicker. Relax. Make it fun. Did I tell you walking is OK? Try some gentle running--add in some gentle walking as you go. Walk when you are not tired? Try it. For every runner I know who has been out on the roads for 10-20 ++ years--I know way more who ran too fast/too soon/too far and joined the world's largest club--"I use to run but..... club". Vary what you do. Take rest days. Hydrate well. GO EZ. Don't take yourself too seriously. If you follow these simple practices you can brag 30+ yrs from now how you are still out running and having fun. I did present a little leeway--5% of your running can be quicker--"race pace" BUT--the more you slow down--take it EZ and build a solid aerobic base--say the next yr--the better runner you will be. Also--you may well avoid over-use injuries and you will avoid "running burn out". There is a lot of books on running--probably too many--- read some of them. Check out the Low Heart Rate group forum. Read the stickies. Lots of good stuff. Hey, did I tell you--have fun? All the best. Nick

Thank you Nick. I appreciate and respect your words of wisdom and encouragement. Funny thing...as I was running in the 5k last weekend, the competitive side of me wanted to be "up front" with those that were in the lead. The practical and rational side of me won over those thoughts quickly,and the little voice said "don't think of this as a race, this is to maintain health and fitness and the goal is to finish and have fun, not to break any personal records, so keep a steady pace like you have all along and have fun". I like that voice better! It reminds me of why I started running in the first place 6 months ago. Your feedback is well received. My focus is to do the 10k and satisfy my desire to reach my goal of completing one, but not to comprimise for injury or foolishness. Thanks again! B