5k to 10k Support Thread

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indesisiv wrote: »

GPS watches are great for reviewing a run, but their actual point speed calculations are not the best.

Yes - they are not that accurate for giving the pace at any instantaneous point in time. They are useful for giving average pace over a distance though (mine is good down to at least 100m.) Pace is only a guide - best to run more by feel as indesisiv says - a comfortable pace on a cool (10c) still day, will feel hard at 25c, or in a gale. Usually not much variation though - I find that my comfortable pace (where I just go out and run without thinking) is always in the range 8:00- 8:20/mile unless the weather is really extreme

MallyGirl

Thanks - all interesting info. I am currently using my daughter's old school watch held together with an elastic band as it has a stopwatch! I would like to be able to record routes and upload to Strava as well as get some idea of how I am plodding along - but have noted the comments about accuracy.

Week 3 Day 3 complete. I walked/jogged to ParkRun as a warmup, did ParkRun (still 1 min off PB with a time of 32:54) and then carried on and jogged home to meet the 40 min spec. Not exactly a 'steady' run but still getting out there and doing the time. I have now discovered that I can get home quicker this way than if I drive so I am not going to drive again - plus one for the local environment.

indesisiv

They are great for reviewing things and following routes.
I did a 12 mile cross country run on Sunday, wouldn't have found the paths as easily if I didn't have the route on my watch. (I did have a map and compass with me in case).

I have mine set to average mile pace, which smooths out the pace a little rather than something that is measuring every second like my watch does. So you can roughly see if you are going too fast. Although I normally leave it on the heart rate page.

MallyGirl

Week 4 day 1 completed - was scheduled to be a 20 min steady run. Run club ended up being a bit longer at 31:45 for 4.8km but close enough. I ache a bit today as we were sent off to do 3 laps so I 'pushed for home' at the end of lap 3 and then the trainer said that there were still people out there (doing 2 or 3 laps) so us quicker ones should do another half lap. Avg pace still around 6:35 / km for this route which has both a hill (and a downhill as it is a loop) and a kissing gate.
Week 4 day 2 will be 10 min jog, then alternate 2 min jog/2 min fast 3 times, then 8 min steady run - that will be tomorrow. Then a 45 min steady run on Saturday - will do ParkRun plus again I think

indesisiv

MallyGirl wrote: »

Week 4 day 1 completed - was scheduled to be a 20 min steady run. Run club ended up being a bit longer at 31:45 for 4.8km but close enough. I ache a bit today as we were sent off to do 3 laps so I 'pushed for home' at the end of lap 3 and then the trainer said that there were still people out there (doing 2 or 3 laps) so us quicker ones should do another half lap.

Its horrible when that happens ... go on you can squeeze one more in ... No I can't I'm knackered! But you go out and do the extra so it just goes to show how much you have left at the end of these runs.

Well done for keeping up the training. :T

MallyGirl

Week 4 day 2 complete. 10 min jog, 3 sets of 2 min fast 2 mins jog, then 8 min steady run. Went fine at the time but I have woken up this morning with some strain on the sides of one heel - who knew there were even any muscles there! It has loosened a lot after 50 mins being dragged around by 2 malamutes but still a bit off. I will try and keep moving gently today (I have a desk job) and make a decision on ParkRun tomorrow morning when I get up.

indesisiv

Hope its nothing serious. I know to many people who have suffered foot problems.
I suffered for a bit until I realised that I was causing it by having my laces too tight :rotfl: and it took a day or so to stop hurting each time.

MallyGirl

I had plantar fasciitis about 5 years ago (on the other foot) and it is not that thankfully. I will just do some gentle circling ankles etc to kept it loosened - thankfully I work from home so I don't have to explain to anyone around me!
I did wonder if I had laced too tight. I have very long skinny feet so I do need quite tight lacing to keep my shoes on. I have the laces configured for heel grip so I might change that for the next outing

indesisiv

I have mine laced up for a heel lock too. Narrow heels but wide feet.
It is surprising where and how much it is painful after the event, when laced up too tight. Not whilst running.

MallyGirl

still injured - will not run again till it is sorted. Just keeping moving as it seizes when I don't move at all