A year ago this week i was 19 stone with a 42" waist and diagnosed with type 2 diabetes, so i decided to turn my life around whilst trying to stick to a diet i started walking. After a while it turned in to very brisk walking, almost speed walking, and when i finally got a pair of trainers that suited me a few months ago i started jogging.
So as i say, a year later at the age of 47 i've shred just shy of 5 stone, now a 34" waist and my diabetes is wholly controlled by lifestyle. My running has improved, i tend to run by duration rather than distance and have got up to an hours running which my watch tells me i cover just over 7 miles with splits of around the 8' 14" mark.
Hence i've just entered my first 10k race which is just 6 weeks away....... has anyone any advice on how i should proceed for the next 6 weeks? i tend to run 3 times a week aiming to extend my runs by 10 mins each week, the days i don't run i speed walk for an hour. Whilst i would like to put in a good time for my first 10k, and knowing i already can complete that distance, i have my eye further set on competing in a half marathon later in the summer or autumn time, so would like to increase my distance.
I specifically would appreciate any advice on how to approach the last week leading up to the race.
Thank you
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Good work, achievement is a fab feeling, well done.
Half marathon next!
I don't have a clue on pace when i'm running, just go in a comfortable stride that makes me work up a bit of sweat. Tried to keep a close eye on the watch, but it the end i finished the run with a recorded distance of 10.15km which i done in a surprising 46'09" according to the s-health app.
I sync the data over to strava which showed i averaged 7:19/mile pace which has really surprised me, especially as i'm still a heavy guy. Also chuffed as Strava shows a segment of the road i ran, has been ran by 32 others, and i'm 4th fastest! Seriously a year ago i couldn't walk to the top of stairs without using 2 handrails and i would still be out of breathe! so i'm a bit overwhelmed to say the least.
I now plan to have a couple of days of just walking, 5 miles each day, and then next week i'll set the watch to 10 miles and see how i go from there.
Wish i had known about strava before though, much better than samsung's s-health - more interactive i feel. Next thing for me to sort out is another watch, the samsung gear fit2 has been really good to me, but the battery drain is terrible now i'm doing longer runs... went down from 85% to just 40% in my run this morning and that was with lots of things disabled and the screen brightness turned right down that i could hardly see it, i've done what i can and battery is still not good enough. Will have a gander on the equipment section and see what's recommend or create a post myself.
Guess the long shot of today is not only can i do a 10k race, but sub 50 mins would be a hell of an achievement, the race i'm entered does have a bit of a climb for the first 3k, so it's not a certainty i'll do that, but that's now the target.
No need to change much at this point, but do take it easier in the days leading up to the race so that you are fresh.
When you start training for the half, you need to slow down your longest runs to an easy pace and save the speed work for shorter runs. It's worth having a look at a few plans so that you get an idea of the kind of training you should be doing.
I do have to say, the results i'm getting now probably comes down to the past year when i've been doing my walking.... walking that I've increased the pace and done for every single day, not missed one. The route i take is 4.5 miles, and during the summer last year i was doing this twice a day a few days a week. So this must be the basis of why i'm able to do what i am doing now. When i don't run, i do this walk which now takes approx an hour. I tend to get a pair of trainers to last 3 months if i'm lucky, but now i've started running as well i'm scared they won't last even that long!
Thanks for the advice, much appreciated.
10.76 miles 7:54/mile pace 1:25:02 time
Not trying to get too far ahead of myself, but thinking the 10k could now be used in prep for a half marathon! Need to work on my hydrations issues, and also sort out some productive short runs.
Full marathon next year perhaps... again not trying not to get too far ahead of myself, but am very surprised at the results i'm getting.
One thing you'll want to consider now is running at paces sustainable for building mileage - an easy pace where you're comfortable to talk. This could be as slow as 9-10 minute miles, but will help you build your distances, and make sure you're ready for the next training run!
All the best, look forward to hearing how you progress.
Going foward, slower pace, longer distance i think - 5 weeks till race day.
Agree with MH and CJ who have urged a little restraint on your longer runs, to complete them comfortably. So easy to let the enthusiasm take you into territory where injuries are more likely. Use a little caution to find out what is sustainable, and enjoy your running for many years to come. Let us know how your 'regime' is progressing, and how things work out on Sunday. All the best!
I am learning to slow down my long runs, the enthusiasm was getting the better of me, always wanting to do faster than last time. But now i'm learning and enjoying just getting out there and doing long runs at a slower pace.
I'm already looking at a possible half marathon race at the end of summer / autumn time, and then hopefully work towards a full marathon next year.
Oxford half is nearest to me, but looks a big event, although flat, could be a bit overwhelming - will see how i get on tomorrow for the Newbury 10k.
Good luck again for you tomorrow.
Most GPS watches over measure and off road courses are not so accurately measured anyway as it's not possible on tracks/fields etc to do so.
Unlike you, we missed the rain. Drove to Dorchester for almost an hour, in pouring rain. Parked up in the field, and slowly the rain stopped. At 08:30, when the race started, it was dry, and the clouds were rolling away. Thought I would be able to manage 4:15, but ended up 4:20, and surprisingly, 189 out of 600. The hills were relentless, with the best one saved for last! just a couple of miles from the end. (Probably not the one to choose when you decide to go for the full.) Recover well and enjoy your running.
Went for a 3 miles walk this morning, nothing strenuous, just good to get out and stretch the legs.
Looking at the Oxford half for my first as it's local to me - a fair way off - early october, but gives me plenty of time to train, will keep it slow on a weekly long distance run. Seeing as the half is 4 months off, might look for another 10k or 10m even in August.
Hey Shades, yeah total turn around in lifestyle and loving it. Still 14 1/2 stone at 6' tall, so not a light runner, but much happier where i am now to where i was a year ago. And.... a few weeks ago i was taken off my diabetes medication and was told i am in remission, so very pleased with that.. still on plan for a marathon next spring.
I think you'll become a life long runner now as you're obviously enjoying it so much. Good choice for your half marathon debut at Oxford, enter early to keep your motivation going. although I don't think you lack motivation at all.
10 mile race is a really good distance, unfortunately there aren't that many around.
As long as my body and mind lets me i'll carry on running, I love it being out on the country roads on my own, so peaceful.
There's a whole world of running waiting for you. lot's of different types and distances of events to choose from. Why not join a running club, it's a great way to socialise and learn more about running.