Realistic targets for a 40 something

JakeUK wrote (see)

Paul Robertson 11 wrote (see)

I'm 48 and started running last December. My target is to get under 20 minutes for a 5K. Best time so far is 21.30.

 Cracking effort, Paul. You must have smoke coming from your trainers!

The Park runs are appealing but I wanted to get to the point where I was not trailing at the back! Do you participate in any park runs?

I run on my own. Due to working rotating shifts my running pattern is a bit mixed up.

Just to confirm what others have said, don't over-do it. I've had to cut down in the last month due to picking up an injury.

Fit-Running-Cat wrote (see)

Sorry Jake, stopped getting the email alerts. Half marathon in March I did another PB, 1:35.. But frustrated cause I could've gone faster, and have in training.l but 7000 people and no timing pens so lots to run around, course hilly and some odd zig zag bits too. Still that's nearly 5 mins off my time on same course 2011, and didn't batter my legs so recovery better. Did a 4.2m race Wednesday in 27m30s all in sub 7 min miles... Next time i do a 10k, Stand a chance of going from sub 48m 10k last year, to sub 45m 10k November,..l,should crack sub 43m next time, and in with a chance of sub 42 !. Got a 20m race on Sunday , more a training run though, then tapering, marathon in 4 weeks Andrew... Amazing times to go 1:29 so soon...wow.

Great times in there FRC, you must be pleased as punch with how things are going?

Ran my first <25 min 5km in training yesterday, 24:47 during a 10km run but couldn't sustain anywhere near the effort but still did my best ever 10km training time of 53:21. Big test tomorrow to see how comfortable it will be running near enough to 9:00 min miles for 13.1 miles to know if I can beat two hours for Chester HM in May.

Finding that each run, no matter how hard I try I always end up challenging the clock. On Monday was meant to be very easy recovery run of 10k, watch in my pocket. Really easy steady run, no music, enjoying the rain and surroundings, checked watch with 2km to go, realised I could still be < 60 mins and setoff like the clappers!

 Do all you folks find this, the lure of beating of getting within certain times is irresistable?

Having that feeling that you have given almost everything, and thinking of doing that for 26.2 miles is literally unthinkable atm! Good luck with this, sounds like you will breeze through the challenge

 Mixed feelings about todays long run, left the house in shorts (shirt & rain jacket), comfortable between 8:50 & 9:10 pace for a few km's. Once out into the open countryside, no walls, just open fields, the wind was incredible, driving the rain either head on or from the side. Was so cold could not tell if my legs were aching or not, face was numb, could barely see. The few times I checked my watch saw 10+ min miles Final three km away from the worst of the wind and managed 9:29, 9:20 & 8:51 (final km) min mile pace km's. Time for 13.10 miles was 2:04 (and a few seconds ) ), the worst km split was 10:41, felt helpless against the wind at this point in the run.

 Harbouring a growing sense of optimism of cracking 2:00 hours in two weeks, sensible training and no injuries, I could be on cloud nine at this time in 14 days

Hope everyone else is on plan and enjoying their training?

Nick, I probably need to sort my watch out as I have it setup to record my laps/ splits as one km 0.62 miles but everything else is displayed as miles ie; minutes per mile, distance run etc! I setup the splits this way as a hangover from using endomondo on my phone which used kilometres.

JakeUK wrote (see)

Finding that each run, no matter how hard I try I always end up challenging the clock. On Monday was meant to be very easy recovery run of 10k, watch in my pocket. Really easy steady run, no music, enjoying the rain and surroundings, checked watch with 2km to go, realised I could still be < 60 mins and setoff like the clappers!

 Do all you folks find this, the lure of beating of getting within certain times is irresistable?

I used to always "race the clock" until I realised that I really needed to train slower for most of my mileage if I was ever going to race faster. The solution that worked for me was training to specific heart rates (started with Parker's approach, then moved to Hadd's). I found that having to hit a certain HR meant that I satisfied my "clock watching" OCD but I ended up running much more easily. The enjoyment then started to come from seeing faster paces at the low HRs. I started running at 42 ... it took me a few months before I managed a 26 min 5K ... and another 2+ years before hitting my dream target of a sub-40 10K. I still haven't managed the supposedly "easier" a sub-90 HM, as I've never managed to coincide being HM fit with a good fast HM course etc ... managed 90:06 which was a bit frustrating.

Anyhow, train properly and bed in for the long haul ... be consistently consistent ... you can get your sub-90 dream time. Believe.

I did my first timed 10k tonight. I checked out the distance in my car (6.2 miles) and with my ipod Nano. Well chuffed with 44-40, but that was flat out all the way. There is no way i could do this on every run.  Combined with 21-14 for a 5k, i have something to aim for.

Question : Everyone who does a timed 5k, is that from a cold start, or do you do a few km to warm up, then start the timing. (or is that cheating).

Interesting replies folks

Had a look at the requirements for a GFA entry to the VLM, they don't cut much slack for us oldies; 18-40 3:10, 41+ 3:15! Will be waiting for my ballot notification, could just about run 3:15 pace for a couple of hundred yards with a lion chasing me.

Sub 40 10k is impressive, DrDan, must have a fair VO2 max for that sort of time? I know how much I was heaving after a piddly < 25min 5k.

Think I need a new HRM strap for my garmin. Originally bought a 305 with HRM, left atop my car after a run, never to be seen again. Although when in use my HR never went above 169 on a normal run, I was dismayed that my max is probably quite low

One session badly missing from what I am doing atm is speed. Have done a couple at the running club and really feel the benefit afterwards but struggle from the halfway point onwards during the session. Last night was 40s fast, 20s stand still recovery X 16, it was hurting last night, the hobble back to the sports centre was not pretty! On the normal social run on Wednesday I do ok, but the speed sessions are another matter, I always end up with the girls, the blokes are flying machines.

Paul, do you do the parkruns? Sounds like you bag, flying round the course each Saturday am! Going along to the York one this week for the first time. What a great idea the parkrun concept is.

Have you tried slowing down your training runs LeedsNick? What pace to you train at relative to race pace?

JakeUK ... it's not about having a big VO2 max, its about what percentage of it you can use before generating lactate. Lots of slow mileage ... build up you muscles' ability to utilise oxygen.

Hi LeedsNick

I know its a well used post, but it may be worth having your gait analysed to see if there are any issues with your running style. The analysis will typically include the lower back compared to what you get in a running shop which tends to focus on knees down.

I had one recently as i have a history of ITB pain from walking. When I started running this year I decided to get checked out properly. My weaknesses are in the hips, causing my left knee to drag inwards. The therapist has given me a program for strengthening my hips, and a stretching program, he also recommended running shoes to me as he felt I had a little to much support in the shoes I was using

 Its still early days to know if its working. I have had some minor ITB pain and had to lay off running for a few days, but given the mileage I am up to isn't so bad.