Done OK up to now, but what next?

Luther Gravy · 06-11-2012, 11:21 AM

How do,

I started walking and then running a couple of months back as an aid to weight loss. Specifically, I wanted to use the calories I burn during running to enable me to carry on drinking beer while I diet!

I’ve got my weight down by over 2st and got my cholesterol down significantly too. So, all good from that point of view. I’ve also got into some sort of basic routine of running two or three 5k runs per week (trying to increase my speed a bit if I can), plus a 10k at the weekend (concentrating on just finishing the distance). I’m still not sure whether I enjoy running in and of itself, or whether I just get a kick out of seeing my fitness, weight and times improve. I think it may be the latter, as I’ve kind of reached a plateau in terms of times/fitness and don’t really know what to do next.

I’ve got to the point where I’m doing my 5k runs in just over 25 mins (my best is 24:45 I think), and 10k about 56 mins (best is about 55:40). But, after weeks of seeing regular improvements in my fitness and times, I’ve seen no real change in the last couple of weeks. I guess I need to look at a proper schedule rather than just general running three or four times a week. I’ve also found my legs (calf muscles, mainly) getting very heavy, stiff and tired over the last week or so. I’ve taken a couple of extra days off here and there, but I guess I’m worried I’m trying to do too much too quickly. I’m 44 years old and still a little overweight (but not much), so I don’t really know how much quicker or further I might be able to go anyway.

Anyway, back to the point of all this… My issue now is that because I’m just running for general fitness, I’ve no real plan as to what I want to do and no definite goals. I need to keep motivated over the winter and I’m not quite sure how to do it. I’ve looked at the schedules on this (excellent!) site and I’m inclined to have a go at the 50min 10k plan. Interested to know what others in a similar position have found; is it do-able for a start and did it give you the motivation you needed to keep at it? I guess that booking myself a place on a run in the spring might be a good idea? And should I concentrate on one distance (i.e. 10k) for the time being or maybe look to push myself toward a half marathon?

Grateful for any views/advice.

Cheers
Luther Gravy

TheEd · 07-11-2012, 06:48 AM

welcome to the forums Luther

you seem to have made steady progress .. hitting a trough is normal and that is why with our 10k programs we look to have up periods followed by down periods so that we are able to better control our recovery as well as the body's enthusiasm

would you consider having a short off period and then building back?

and may I ask what your current weekly schedule looks like, please?

over to you for now before answering further

TheEd

Luther Gravy · 08-11-2012, 11:57 AM

Thanks, TheEd!

I think my lack of a proper routine is one of the things stopping me from progressing, to be honest! I run 3 or 4 times a week now, depending on work and home commitments. For the last couple of weeks it's been like this:

Tuesday: 5k run at lunch time
Thursday: 10k run at lunch time
Sat/Sun: 5k run at least once at the weekend, twice if I can

I think I would struggle to get out more than four times a week given work and family commitments, really. Having thought about it a bit, I seem to find it easier to add distance to my runs rather than speed (possibly as a result of my level of commitment and also age, maybe!), so perhaps aiming for a half marathon in the spring might be more sensible than trying to go faster over 5k or 10k.

My main aim when I started out was cardiovascular health and weight loss... I guess any running is good for that but I wonder if I shouldn't try and do some faster, shorter runs to get the heart pumping a bit. Having got this far I think I do need some sort of goal in the spring to aim for, to keep me going over the winter. I'm almost at my weight target now, so if I'm not careful I'll stop exercising so much as the cold weather sets in!

Thanks for your help.

TheEd · 08-11-2012, 12:07 PM

just a quick question .. you achieved this

I’ve got to the point where I’m doing my 5k runs in just over 25 mins (my best is 24:45 I think), and 10k about 56 mins (best is about 55:40).

on the above training?

over to you

TheEd

Luther Gravy · 08-11-2012, 01:36 PM

Yes - started out doing run/walks, increasing the running element until I could do 30 mins running non stop, then I started measuring how far I was going and trying to go a bit faster or further each time. Seemed to just naturally progress doing that but have now got to a point where I'm only just maintaining the times and distances really. I'm wondering if I've got as far as I'm ever going to get unless I commit more time to it...

TheEd · 08-11-2012, 03:19 PM

OK .. great .. we should be able to change elements of the training to slot in with what you currently doing

we will look at the sub 50 minute 10km program and configure it to suit you

have you got a recent 5km time to work off or can you run a 4k time-trial and then we will provide you with the pace for the 2k and 1k session and the format of running 1 day on 1 day off

over to you

TheEd

Luther Gravy · 08-11-2012, 03:24 PM

Thanks a lot, TheEd.

Last 5k I ran was on Tuesday. Kilometre times went like this:

5:07
4:51
5:01
5:14
5:07

Total: 25:20

I do love the tracking apps!

TheEd · 08-11-2012, 06:32 PM

OK great ... will work on providing the new structure, continue as normal for now and we will look to sync things shortly

enjoy

TheEd

Luther Gravy · 08-11-2012, 07:22 PM

Brilliant, thank you so much for your help.

TheEd · 12-11-2012, 08:02 AM

As an intro .. we will have you running up to 8k this Tuesday

this will be the equivalent of your Day 1 of the sub 50 minute 10km program

then you continue with your day off and you then continue with Day 3 on Thursday

which will be a shaved down version of 3 x 2k

2k pace 4.30 per k = 9 minutes

Rest 2 minutes in-between

this should be an easy session after having run a 5 at the same pace however we are trying to develop your concentration for now and to get you used to a program

Rest Friday

Saturday long run up to 10km

Rest Sunday ..

what are your thoughts so far .. next week we will throw the 6 x 1k session around Tuesday

over to you

TheEd