4-12-2011 Fitness?

<p>Good morning everyone.  I had a super run, a 3 miler at the park this morning.  It was my fastest pace since I started back running and it felt completely natural- not forced.  This was the first run where I felt like my old self.  My pace was within a minute of what my old training pace was in 2008..  The improved time is a big confidence boost for me as you have all read how I have been worried about my pace. </p>
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<p>So far so good in April as I am 12 for 12 on the fitness training plan (stationary bike/home gym/pilates/running).  I will have to miss one run though.  Tomorrow after work I am either donating blood or plasma (whatever they want) so the 2 miler on Thursday morning will be canceled for safety sake.  But that is no big deal.  I'll just treat that as a rest day and keep on chugging on Friday.</p>

<p>All this talk of tapering actually gives me food for thought. What do I do after the 10k on April 30th?  In my "glory days" <span>( lol '<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> ) of 2008 there was a natural progression:  first 10k in April and first HM in November.  After the 10k I began a HM training program and things almost sorted themselves out by default</span>.  However I do NOT want to make the mistake that did after the HM- do nothing.  I had met my goal and had not given any thought about what to do next.  So I did the silly thing of doing nothing.  That is what has me in the situation that I am in now.  I</p>
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<p>Maybe one thing I can work on is my pace.  I know I want to go faster.  It's not so much a keeping up with the Jones' type thing, but I think a goal of consistent sub-10 minute pace would be a good one for me to pursue.  What do you folks think?  So far all since I began running in 2007 all that I have worked on are distance programs.  To my credit I have been successful with each plan so far that I have attempted.  Maybe this will be something good to work on.  What do you folks think?</p>

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<div class="quote-block">Originally Posted by <strong>Brandy</strong> <a href="/forum/thread/73428/4-12-2011-fitness#post_1993957"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><br>
I would concentrate on volume vs. pace right now.  The pace will come down naturally as you get fitter.  Trying to increase pace will probably get you hurt. </p>
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<p>And what exactly do you mean by a consistent sub 10 min pace?  During long runs, recoveries, a race?  I can honestly tell you that my LR pace is around 10 mm, recovery 1030. <br>
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<p>Good questions.  I know we are all family here and that I won't be judged by any of you.  So here goes........ <span id="user_yui_3_3_0_8_130263163372620"><img alt="smile.gif" id="user_yui_3_3_0_8_130263163372619" src="http://files.kickrunners.com/smilies/smile.gif"></span></p>
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<p>I am slow.  Little blue haired old ladies pass me when I walk.  During all of my training for the HM in 2008 my pace was about a 12 minute mile.  My actual HM was 2:34:00 ish.   My normal runs were at about a 12 minute pace.  I never saw that figure ever improve but I was pleased that I was able to <em>maintain</em> it for 13.1 miles.  I was very happy with that time.  I still am.  But what I am talking about here is the pace of my daily runs and or shorter race distances.</p>
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<p>Now I know this is just me and that I am not in the experience or performance level of any of you......but to me all I seem to read here is people running 7 to 9 minute miles for all runs- training or otherwise.  I know that is probably a broad overstatement on my part but that's what the self conscious side of me reads. hehe.   It's not a jealousy thing -honest.  Instead when I read about what all of you do I see it as motivation.   It makes me think to myself "geez dude, they are all under 10 minute paces, you need to knock that 12 to under ten."  I am not trying for say to <strong>Tim</strong> or <strong>Bob's </strong> speed or anything, but I feel like I run too slow.  Another thing is I looked at the last 3 years results for the upcoming 10k.  On average only about a third or quarter of the guys around my age finished over an hour/10 minute pace....</p>
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<p>(<a href="http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=6434" target="_blank">http://www.racesonline.com/index.cfm?fuseaction=public.race_detail&race_id=6434</a>)    \</p>
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<p>So I am a little bummed by my pace compared to others.  In 2008 I was next to last in my age group. *ouch*  Yes my main goal is to finish- period.  Oh, and to have a good time.  hehe.  But I'm just being open and honest with you all.  It bothers me that my times are slow in runs, most people I see running in my park are faster than me, etc.  I just honestly feel like I'm a snail with that 12:30 or so pace.</p>
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<p>So after the 10k I thought it might be a time to work on the speed side of running for the first time.  Maybe after reading your post that is not such a good idea.  I surely don't want to go nuts and injure myself.  I suppose I can just keep doing what I am doing and take some pointers from you more experienced folk on how to safely and gradually improve my times.</p>
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<p>By observation it just seems to me that I can literally pick up the pace and do much better.</p>
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<p>Thank you and I appreciate all feedback.</p>
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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>GatorBob</strong> <a href="/forum/thread/73428/4-12-2011-fitness#post_1993970"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p><strong>Maples</strong>, have you thought about another HM for the Fall?</p>
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<p>If I were not so weary of Memphis then I would consider the St. Jude HM during the first week of December.  It is a possibility.<br>
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<p>Hey <strong>Duck</strong>.  Thankfully I have not been plagued with eternal slowness.  (heh)   Back when I played basketball or softball regularly I considered myself as either normal or a somewhat quick runner.  It is only with this sustained, distance running that I feel like Mr. slow poke. </p>
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<p>I think you and <strong>Brandy</strong> probably both right in that I just need to gradually increase the weekly mileage and hopefully lose weight as I go.</p>
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<p>heck my pace may simply be substantially influenced by my weight (as you said).  Perhaps if I weighed 190 pounds instead of 230 it might make a slight difference?  <span id="user_yui_3_3_0_8_130263787389621"><img alt="tard.gif" id="user_yui_3_3_0_8_130263787389620" src="http://files.kickrunners.com/smilies/tard.gif">     But yet I know there are people heavier than me who are faster than me but you catch my drift.</span></p>
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<p>I just wanna be better. <span id="user_yui_3_3_0_8_130263787389633"><img alt="surprised.gif" id="user_yui_3_3_0_8_130263787389632" src="http://files.kickrunners.com/smilies/surprised.gif"></span></p>
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<p><span>Does anyone have a suggestion as to a followup program to the 10k?  I still have my old HM training outline as an option. I know as long as I am active it's all good.  Just bear in mind I am one of those structured personality types.  I function better with a battle plan mapped out in front of me. </span></p>