General Discussion Triathlon Talk » Running pace Rss Feed  
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2015-12-01 12:02 PM

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Subject: Running pace
I'm a 64 yr old, returning to the sport, triathlete. I've been working on my run over the past year and can't seem to run a full 5k without a few walking breaks. I use the Digifit app with a hrm..the app will call out varying hr zones and pace levels. It will give me my overall pace and my current pace. I think the current pace is maybe the pace over my last tenth of a mile. I notice recently that I can achieve a current pace of 8:30/mile..yet my overall time for a 5k is around 12:00/mile. The 8:30/mile pace is what I ran in my 40's. My question is, in order to achieve a 5k with no walking breaks , should I slow down my running pace?


2015-12-01 12:18 PM
in reply to: NJBIll

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Denver, Colorado
Subject: RE: Running pace
Originally posted by NJBIll

I'm a 64 yr old, returning to the sport, triathlete. I've been working on my run over the past year and can't seem to run a full 5k without a few walking breaks. I use the Digifit app with a hrm..the app will call out varying hr zones and pace levels. It will give me my overall pace and my current pace. I think the current pace is maybe the pace over my last tenth of a mile. I notice recently that I can achieve a current pace of 8:30/mile..yet my overall time for a 5k is around 12:00/mile. The 8:30/mile pace is what I ran in my 40's. My question is, in order to achieve a 5k with no walking breaks , should I slow down my running pace?


Welcome back to the sport! Have you tried BarryP plan? Here are some links:

http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=r...

I found it very helpful. I read plenty of reviews how this plan helped runners with their endurance AND pace. Basic idea is to run very slow and very often (every day basically).
Mary
2015-12-01 12:22 PM
in reply to: #5154457

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Subject: RE: Running pace
Great! I'll check it out. Thanks!
2015-12-01 12:55 PM
in reply to: NJBIll

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Champion
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Subject: RE: Running pace

If you can't run a 5K without taking walk breaks, then the obviously answer is to slow your pace down until you can if that is your goal. 

Based on your numbers of a 8:30 'current' pace, and a 12:00 'overall' pace, and assuming an 18 minute/mile walking pace, then the math works out to approximately a  2:1 run/walk ratio:

12.0 ≈ (2/3)(8.5) + (1/3)(18.0)

In other words, you're walking a third of the time.

Have you tried to just hold a 12:00 minute pace and not taking any walk breaks?  

 

Another suggestion would be to take a look at Jeff Galloway's run/walk method that takes regular walk breaks during your run.  As you get into better condition you can adjust the run/walk ratio, either by running longer or by taking shorter walk breaks.

Good luck,

Mark

 

 

 

 

 

 

2015-12-01 7:38 PM
in reply to: #5154464

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Subject: RE: Running pace
Thanks. Just seems like the harder effort will make me accomplish my goal faster. But it's not working. I'll try to slow down to avoid any walking. I don't remember it being this hard 20 years ago
2015-12-01 8:16 PM
in reply to: #5154547

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Subject: RE: Running pace
Running harder than your current fitness allows increases the likelihood of injury.

As weird as it sounds you'll get back your speed if you just slow down and build volume through consistency. All of your runs should be at a conversational pace while you're building your mileage. Don't worry about pace right now...it will come on race day if you build volume. For what it's worth, most of my runs are about 1:30-2:00 slower than 5k pace.

Once you get your volume up to about 20 miles per week you can probably add some quality to one of your workouts. I.e. Strides, fartleks, intervals


2015-12-01 8:44 PM
in reply to: #5154558

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Subject: RE: Running pace
Sounds good! I appreciate the interest and advice by all
2015-12-01 9:23 PM
in reply to: NJBIll


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Subject: RE: Running pace
Yes, when it comes to running it is best to start slow. Endurance comes with long slow distance. Most of my training is in the 10:00-11:00 min/mile range, but my 5K and 10K race times are 8:00 mile pace and below. Run frequently and slowly and endurance and speed will come. Hal Higdon is another good resource for training plans of all distances.
2015-12-01 11:14 PM
in reply to: NJBIll

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Subject: RE: Running pace

Hi Bill, You already have some good answers to your question I just wanted to add some support from another Grey guy (turned 65 in October).  Don't push yourself too hard it is more important to learn to listen to your body.  I started running when I was 61 (hadn't run since 1964) and I'm slow but I am getting faster.  I couldn't run 2 minutes when I started but now I can run for longer periods (2+ hours if called for).

I would recommend you read Joe Friel's book, "Fast After Fifty" (Christmas wish list?).  Muscle wasting becomes more of an issue in our 60s and training is a good way to counteract it.  Plus you'll need to make "recovery" an important part of your training plans.  

Have fun and don't be in a rush.

2015-12-02 6:01 AM
in reply to: #5154565

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Subject: RE: Running pace
More really good info...Thanks!
2015-12-02 7:11 AM
in reply to: NJBIll

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Subject: RE: Running pace

I'm curious, since you have a HRM, what is your average HR during that combination of walk and run 5km ?


2015-12-02 7:37 AM
in reply to: #5154586

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Subject: RE: Running pace
Last 3 runs avg hr 127-132
2015-12-02 7:53 AM
in reply to: 0

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Subject: RE: Running pace
Originally posted by NJBIll

Last 3 runs avg hr 127-132


What I would do : I would run at about 120bpm (that is based on your age and what you answered above). If it goes over walk a little to bring it down but try and finish a 30min session with an average HR of 120. You will see that with time you will be going farther and farther on that 120bpm in 30min, until the point where it will be all run and faster. This will take a few weeks

Make the challenge to go a little further on that 120bpm. For reference, read a little about the Maffetone method. I am not a believer in age based HR targets and zones, but for a beginner to build that aerobic base on which you can further build it is the SAFEST way to go. And quite efficient.

And BTW, that suggestion for Friel's book is a very good one



Edited by marcag 2015-12-02 7:58 AM
2015-12-02 8:04 AM
in reply to: #5154457

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Subject: RE: Running pace
I use the hrm but haven't really spent any time researching where I should be. I find it most useful to gage the effort of my indoor bike workouts. Those avg hr's are in the 90 - 95 range. This is exactly the type of info I was looking for. Thanks!
2015-12-02 8:08 AM
in reply to: #5154602

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Subject: RE: Running pace
I just looked at my avg hr in my last outdoor bike ride...117. Looks like i need to get outside more.
2015-12-02 9:04 PM
in reply to: NJBIll

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Subject: RE: Running pace
Stop comparing your running to that of your 24-year-younger self. It gets harder as we get older even if we keep doing it-- if you stop for 24 years, it's going to be essentially like starting from nothing.

I agree with the others that you will definitely need to slow down in order to improve your stamina and endurance.


2015-12-03 8:31 AM
in reply to: NJBIll


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, Wisconsin
Subject: RE: Running pace
You've gotten a ton of great advice. I was in a similar boat to you 20 months or so ago. 60yr/old and hadn't really run in a LONG time. At first I was pushing too hard. When I purchased a HR monitor and started trying to do the bulk of my running/walking in Zone 1-2, I started progressing nicely within a few weeks. Take it easy, be consistent, build up gradually and you will see improvement before you know it!
2015-12-03 11:59 AM
in reply to: #5154603

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Subject: RE: Running pace
Thanks. I think you summed it up best and from someone that can relate. I'm really glad I put this question out on the forum. I have a lot of reference points to look at and I can't wait to get started. Thanks again!
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General Discussion Triathlon Talk » Running pace Rss Feed