Fitness
Moderators: melkor


9'48" avg pace. FINALLY!!


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I consider myself a jogger but I finally got under a 10 minute mile last night.  Been trying for that since Jan 1 this year.  Only 2 wks until my first race of the year.  8k for St. Pat's :)   Hoping for good weather in IA but you never know.

Happy Leap Day everyone!

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Congrats

Way to go!  I remember how ecstatic I was when I broke that 10 minute barrier, too.  GREAT job!

Nice job! I ran last night too and got about the same time--- so excited! : ) Good work and nice job training for a race Smile

I kinda fell off the jogging wagon after my last half marathon almost a year ago.  Getting really ready for a 8.9mile run in May.  Would luv to log 800+ miles this year. Laughing

Way to go!

How do you gradually increase your pace?  I'm new to this, and I'm a VERY slow jogger (I can actually race walk faster than I jog).  In my last 5K, I was just under the 15 min/mi pace, but when I try to run faster, I get really breathless & my timing goes to h**l.  Any ideas?

I've ran under 10 minute mile like once, maybe twice. Good for you!

@ libsterdc - I keep track of my pace w/ the Nike-Ipod sensor and I'm always checking it to push myself.  Probably too much ;)  I consider myself atheletic in alot of sports (softball, vball, golf, bball) but have only been  "running" for a little over 2 years. For me, my better pace I think comes from running longer and more often.  I try to settle in for the first mile at my pace and I try not go w/ the crowd @ a race which is hard.  I'm definitely not an expert so maybe this helps or if someone else has a better answer I'd luv to hear it too.  I've also heard run a little, walk a little, run a little, etc.  Look for the Couch to 5k training online too.  People i know have or are doing that program. 

Little steps make for big ones :)

libsterdc, you just gotta work up to it.  That's what training for races is all about -- getting not only your body accustomed to the workload, but also your mind.

When training, don't attempt to run faster -- remember, you're training, not racing.  As long as you're training frequently and regularly enough, your body will get used to the exertion and effort, and will make adjustments slowly.  And those adjustments come naturally in the form of a faster pace and more efficient processing of fuel (which manifests in lower heart rate and breathing at similar paces as you progress).

Stay at your comfortable pace (in fact, many training regimens I've studied recommend training at a pace of about 30-45 seconds slower than your race pace) each time, and it will naturally improve.

"Train to run, don't run to train" is a phrase I saw in a running article once and that's stuck with me.  When you're training, you're not in a race right then and there.  You don't have to rush to complete it because who's timing you?  Nobody! Smile

Congratulations!

I'm still working on this, currently hitting 10:05 -so close!! :-)

Thanks!  So basically, it sounds like as I continue to run and get comfortable with it, my pace will pick up.  My friend and I did the couch to 5K program and can now run for 25-30 minutes without stopping :-)

Original Post by libsterdc:

Way to go!

How do you gradually increase your pace?  I'm new to this, and I'm a VERY slow jogger (I can actually race walk faster than I jog).  In my last 5K, I was just under the 15 min/mi pace, but when I try to run faster, I get really breathless & my timing goes to h**l.  Any ideas?

To go along with what weirdfish said..

Get on a treadmill.  Go for atleast 15 minutes..DONT FORGET TO STRETCH. The first time, walk on it for a few minutes at moderate pace to get your body warmed up, after that the 15 minutes starts.  Bring the pace up to what you think is a good jogging pace.. See how long you can stick with it, but be honest with yourself.  Dont have a heartattack.  Purpose is to get an idea of what you are capable of..  So lets say your walking pace is 3.5, you thought you could run 6.5 but found yourself winded after only 3 minutes and had to walk 3.5 for another 10 minutes, tried 6.0, found that didnt work either for longer than a few minutes, you start narrowing in.

I did this a few days.  Finally one day, I started the treadmill, warmed up for a minute, then set it to 5.0mph.  Yeah, its slow for a jogging pace, and at first my body kept trying to speed up but I wouldn't change the speed, I wanted to hold myself back.  After 10 minutes i was still going.. After 20 minutes I was still going, etc.  After about 20 minutes I gradually increase the speed by .2.  I went for 30 or 35 mins and peaked out at like 5.8..

Over the next few weeks I would start at 5 and add the .2 mph much earlier.. Sometimes I would end up in the 6s and wear myself out.  But my goal was always to run atleast 20 minutes, ideally 35-40 minutes, and never have to slow down to a walking pace. A month and a half later, I skip over the 3.5mph start and jump right to 6.0 mph, and get to 6.3 in the first minute, and run in the mid-high 6's for 35 mins.  Sometimes I will slow down at the 20 minute mark for 1 minute, but those are days where I get froggy and try to get into the 7s.

The treadmill will help keep you from going too fast until your ready.  

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