Had an excellent experience in Up and Running in Sheffield the other day, did the treadmill footscan thing for the first time and came away with New Balance 858 Stability shoes instead of the motion control brooks that I had been running in.
The manager was really friendly and helpful, I must have spent 15-20 minutes with him and he recommended the 858's over more expensive shoes.
First of all hello! I've been running on and off for a while, sometimes a lot (2 or 3 years ago now) and sometimes less! Recently I've been getting back into my running, and I'm looking to set myself some targets to aim for - possibly a race, but also some general training targets.
I was wondering if anyone might be able to say how I'm doing so far, and what I might be able to aim for in the next 6 months if I train fairly consistently - 3 or 4 possibly 5 times a week.
Anyway I'm a 20 year old male Sheffield uni student, about 75kg and 5' 9" (possibly 10" not measured for a while.) I overpronate although I only started wearing motion control shoes last summer (I thought I was neutral before that), I've been told I need orthotics but I'm not sure I believe this - as I've been fine running in Asics Foundation shoes. Brooks Adrenaline arriving soon :)
(Distances measured with Polar footpod.)
Anyway, with a few months regular training, mostly just twice a week, sometimes 1, sometimes 3. I can run 7 miles in 1:03 with an average HR of 170 (slightly uphill on way out, same path but obviously downhill on the way back). I think my maximum HR is about 205.
Training runs of 10k come in around 52 mins with average HR around 173-175.
I completed a 3 mile easy run @ 167 average bpm in 26:29.
Can anyone give me some ideas as to what I might aim for? Do the above times give any indication of potential? I'd like to extend my long runs from 7 to 10 miles, and to be able to do this in 1:30 initially. I'm thinking about doing a 10k this summer - possibly in August, what sort of time might I aim for? (I've never raced before so don't know)
I definitely need to make sure my training stays regular and that I structure it properly with regards to base runs/speedwork etc.