Latest posts by Tangfastic

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Preparing for first 10K

Posted: 26/08/2013 at 22:28

Just run a bit/lot slower. Not much time before the 8th September, but you could try a 10K soon. If you can run 7K you can run 10, although maybe not at your 7K pace.


It's too damn hot!!!

Posted: 27/07/2013 at 00:31

Have been reading about running in the heat. Ok proceed with caution, but actually if it's not too humid you can do it without too much problem (unless it gets ridiculous temperatures). Drink lots before you run, run slow and don't run that far. Go on, try it again, you know you want to!

4 weeks to 10k

Posted: 13/07/2013 at 22:14

Carry on as you are, you seem to have got a rhythm going and confidence. That's most of it....well you need to up your LR, I would do 6 miles or 10K two weeks or 10 days before rather than one as that gives you longer to recover from it, just run it nice and slow and you should be able to keep going. Make the other runs shorter and mix the pace up on one of them to get your speed up a bit, but mostly your first 10K will be about enjoying the occasion, getting round rather than a time.

What am I doing wrong?

Posted: 08/07/2013 at 14:02

Get some proper shoes, run slower than you think, off road if you can (easier on the joints). Enjoy!

Princes Risborough 10K, this Sunday

Posted: 05/07/2013 at 10:53

Anyone else doing this? It's going to be hot!!! It's my first time doing this one. Sort of looking forward to it but not sure about running in high temperatures. May go out for a short run in the sun today to get used to it!

Weight loss name and shame (or congratulate!)

Posted: 02/07/2013 at 13:10

So what did you do differently at weight watchers toby? Count calories in a more structured way? Just interested if you don't mind sharing.

I am steadily losing weight, but I find it quite hard to get the last stone off. Half a stone would be ok, a stone better- I am 10 stone 6 at the moment, have lost 5 pounds over 6 weeks, but I know from previous experience it gets hard from here. Not really inclined to go to ww, but really good to hear what works for other people.

is 9 weeks enough time to move from 5k to 10k?

Posted: 01/07/2013 at 14:19

You should be fine to get round, and I think someone has looked up your race and found it has people finishing in 2 hours so should be fine.

10K is a great distance, hope you enjoy it! Don't add too much distance too soon as it can tire you out. Either follow a plan, or add a bit to your "long run" once a week, and keep the others at 2-3 miles. You can build gradually to 5/5.5 miles for the long run and then do 6 miles or 10K two weeks before the race if you want to make sure you have the stamina for it. When you've been running longer you will recover more quickly but it pays to be the tortoise initially. Enjoy!

Weight loss

Posted: 01/07/2013 at 14:08

Weighing less helps, but mostly you have to train to run faster. If you run faster you may well lose a bit of weight, but often you have to cut calories to significantly lose weight. Err, I think I am not making that much sense here. I think it can be cylical (is that the right word, brain not working, sorry), ie you lose a bit of weight, you run faster, you lose a bit more weight, you train  harder to run even faster, so you lose more weight. And so it continues.

So, you may well get to your target speed, but you'll have to train for it, it won't just happen by losing weight.

how should I build up?

Posted: 30/06/2013 at 13:59

You have to do what suits you. Even as a beginner I didn't follow a schedule such as the one you've posted, that would have been very tedious for me and not my style. Some people like to have this sort of structure though.

Plateaued/going backwards!

Posted: 29/06/2013 at 19:57

Don't worry about the next 10K in two weeks. There isn't enough time to train to change your time significantly for that one, so just go and enjoy it . Then, after that you can change your training a bit to aim for a faster time. Maybe don't enter another race for another couple of months so that you will have time for your training to have effect.

From what you have said it sounds like you may have overtrained a bit, perhaps running so many 10Ks, even if not at race pace has tired you out, you are now paying the price- your body is knackered so has switched to a slower pace and you feel sluggish etc. I would take a longer rest, let your shins recover and then start on a new training plan.

Quite often with training it is a few steps forward and then one or two back. The clever thing that comes with experience is recognizing when to rest/pull back from training and when to push yourself.

Then, when you do I would do as you said two shorter runs of 3-6 miles (nearer 3 to start with) and then one long run of 5-7 miles, building to 8 miles when you are ready. On the shorter runs once you are back running well (got your rhythm back), you can start to play with the pace. Doing some fartlek when you mix the pace up is fun and interesting and easier on your body, or you can just try upping your pace for some or all of the run. I quite often run out slowish on these runs then up the pace as I run back. Add some hills if you can, even if they are small ones as this is good for your strength and prepares you for those undulating courses.



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Princes Risborough 10K, this Sunday

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