Anonymous wrote:I also like the app Strava so you can try to improve little by little. My enjoyment is running outdoors, but I will say the peloton tread helps me increase my speed because those classes push me harder (with an instructor) than I push myself outside.

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Anonymous wrote:Lower body and core strength training has helped me a lot. I can run faster now at 42 than I did at 34 when I had more time to train.

NP, can you expand on this? I am in between races and thought I worked my butt off for my last race but didn't PR. Now that it's off season I am switching to cross training and lifting weights, hoping to see improvement before my spring training.

Caveat that I am not a serious runner.

In my 30s I got into casual running. I did a 10k race once but had to stop after that due to posterior tibial tendonitis (inner ankle pain). My fastest 5k pace was 9:45

Recently, I decided to try to get into running again for the bone density benefits but building up really slowly. I really feel the strength work has helped so much. I did my first 5k run recently after a very slow build up with 1-2 mile runs, and I felt amazing - a 9:30 pace felt quite easy. My ankle didn't bother me at all.

I partially follow the HardCORE On The Floor calendar by Nicole Gonzalez - https://hcotf.com/ . It is a calendar of Peloton classes that she puts together. You need a Peloton app subscription but the calendar is free. It has 2 days of upper body, 2 days of lower body, 1 day of full body, and two days of recovery (yoga and stretching). I only do 5 of the 7 days due to time constraints so only one upper body and one lower body day.

Core classes are body weight exercises like planks, leg lifts, crunches, pilates
Lower body is with relatively heavy dumbbells (I do 30 lbs for my heavies right now) - lots of lunges, squats, RDLs

Do you mean 9:45 a mile for 5k?

Yes, should have been more clear. I am slow.

If you mean that a pace of 9:45 per mile is "slow", please don't ever say that again. You are making anyone who runs slower feel awful (and they are probably rolling their eyes at you). Say you'd like to run faster or are hoping to PR at your next race. But in general running groups and discussions, realize you are actually faster than the average female runner, so by no definition are you considered "slow".

Is the OP running a pace of 18:00 per mile slow? - yeah, pretty much. Sometimes I ran a pace of 14:00 per mile and most think that's slow. But it's ok - slow is better than staying on the couch.

Thanks for calling me out, you are absolutely right. I have a lot of people who are really into running and as a result I have a super skewed perspective on this.

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Anonymous wrote:If you want, for a small fee, I'll chase you with a machete. LMK.

Ha! I think there's a running app where the premise is that zombies are chasing you. It would definitely be motivating.

DP I did a 5k once where there were "zombies" chasing people. Did not love it, got injured

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Anonymous wrote:Lower body and core strength training has helped me a lot. I can run faster now at 42 than I did at 34 when I had more time to train.

NP, can you expand on this? I am in between races and thought I worked my butt off for my last race but didn't PR. Now that it's off season I am switching to cross training and lifting weights, hoping to see improvement before my spring training.

Caveat that I am not a serious runner.

In my 30s I got into casual running. I did a 10k race once but had to stop after that due to posterior tibial tendonitis (inner ankle pain). My fastest 5k pace was 9:45

Recently, I decided to try to get into running again for the bone density benefits but building up really slowly. I really feel the strength work has helped so much. I did my first 5k run recently after a very slow build up with 1-2 mile runs, and I felt amazing - a 9:30 pace felt quite easy. My ankle didn't bother me at all.

I partially follow the HardCORE On The Floor calendar by Nicole Gonzalez - https://hcotf.com/ . It is a calendar of Peloton classes that she puts together. You need a Peloton app subscription but the calendar is free. It has 2 days of upper body, 2 days of lower body, 1 day of full body, and two days of recovery (yoga and stretching). I only do 5 of the 7 days due to time constraints so only one upper body and one lower body day.

Core classes are body weight exercises like planks, leg lifts, crunches, pilates
Lower body is with relatively heavy dumbbells (I do 30 lbs for my heavies right now) - lots of lunges, squats, RDLs

Do you mean 9:45 a mile for 5k?

Yes, should have been more clear. I am slow.

If you mean that a pace of 9:45 per mile is "slow", please don't ever say that again. You are making anyone who runs slower feel awful (and they are probably rolling their eyes at you). Say you'd like to run faster or are hoping to PR at your next race. But in general running groups and discussions, realize you are actually faster than the average female runner, so by no definition are you considered "slow".

Is the OP running a pace of 18:00 per mile slow? - yeah, pretty much. Sometimes I ran a pace of 14:00 per mile and most think that's slow. But it's ok - slow is better than staying on the couch.

Thanks for calling me out, you are absolutely right. I have a lot of people who are really into running and as a result I have a super skewed perspective on this.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Lower body and core strength training has helped me a lot. I can run faster now at 42 than I did at 34 when I had more time to train.

NP, can you expand on this? I am in between races and thought I worked my butt off for my last race but didn't PR. Now that it's off season I am switching to cross training and lifting weights, hoping to see improvement before my spring training.

Caveat that I am not a serious runner.

In my 30s I got into casual running. I did a 10k race once but had to stop after that due to posterior tibial tendonitis (inner ankle pain). My fastest 5k pace was 9:45

Recently, I decided to try to get into running again for the bone density benefits but building up really slowly. I really feel the strength work has helped so much. I did my first 5k run recently after a very slow build up with 1-2 mile runs, and I felt amazing - a 9:30 pace felt quite easy. My ankle didn't bother me at all.

I partially follow the HardCORE On The Floor calendar by Nicole Gonzalez - https://hcotf.com/ . It is a calendar of Peloton classes that she puts together. You need a Peloton app subscription but the calendar is free. It has 2 days of upper body, 2 days of lower body, 1 day of full body, and two days of recovery (yoga and stretching). I only do 5 of the 7 days due to time constraints so only one upper body and one lower body day.

Core classes are body weight exercises like planks, leg lifts, crunches, pilates
Lower body is with relatively heavy dumbbells (I do 30 lbs for my heavies right now) - lots of lunges, squats, RDLs

Do you mean 9:45 a mile for 5k?

Yes, should have been more clear. I am slow.

If you mean that a pace of 9:45 per mile is "slow", please don't ever say that again. You are making anyone who runs slower feel awful (and they are probably rolling their eyes at you). Say you'd like to run faster or are hoping to PR at your next race. But in general running groups and discussions, realize you are actually faster than the average female runner, so by no definition are you considered "slow".

Is the OP running a pace of 18:00 per mile slow? - yeah, pretty much. Sometimes I ran a pace of 14:00 per mile and most think that's slow. But it's ok - slow is better than staying on the couch.

Thanks for calling me out, you are absolutely right. I have a lot of people who are really into running and as a result I have a super skewed perspective on this.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Lower body and core strength training has helped me a lot. I can run faster now at 42 than I did at 34 when I had more time to train.

NP, can you expand on this? I am in between races and thought I worked my butt off for my last race but didn't PR. Now that it's off season I am switching to cross training and lifting weights, hoping to see improvement before my spring training.

Caveat that I am not a serious runner.

In my 30s I got into casual running. I did a 10k race once but had to stop after that due to posterior tibial tendonitis (inner ankle pain). My fastest 5k pace was 9:45

Recently, I decided to try to get into running again for the bone density benefits but building up really slowly. I really feel the strength work has helped so much. I did my first 5k run recently after a very slow build up with 1-2 mile runs, and I felt amazing - a 9:30 pace felt quite easy. My ankle didn't bother me at all.

I partially follow the HardCORE On The Floor calendar by Nicole Gonzalez - https://hcotf.com/ . It is a calendar of Peloton classes that she puts together. You need a Peloton app subscription but the calendar is free. It has 2 days of upper body, 2 days of lower body, 1 day of full body, and two days of recovery (yoga and stretching). I only do 5 of the 7 days due to time constraints so only one upper body and one lower body day.

Core classes are body weight exercises like planks, leg lifts, crunches, pilates
Lower body is with relatively heavy dumbbells (I do 30 lbs for my heavies right now) - lots of lunges, squats, RDLs

Do you mean 9:45 a mile for 5k?

Yes, should have been more clear. I am slow.

If you mean that a pace of 9:45 per mile is "slow", please don't ever say that again. You are making anyone who runs slower feel awful (and they are probably rolling their eyes at you). Say you'd like to run faster or are hoping to PR at your next race. But in general running groups and discussions, realize you are actually faster than the average female runner, so by no definition are you considered "slow".

Is the OP running a pace of 18:00 per mile slow? - yeah, pretty much. Sometimes I ran a pace of 14:00 per mile and most think that's slow. But it's ok - slow is better than staying on the couch.