Don't seem to be getting fitter.

[MrJamie]

In my experience, i found that running my usual 6k route a few times a week reached a plateau fairly quickly. The biggest improvements i got were from varying it...

The first was a bit of hill training, i found a 1km loop up, around and down a hill and did 5 laps in each direction for an artificial hilly 10k, which i really noticed helped on normal runs afterwards especially tackling any hills. I dont think anything else i did ever made as much difference as this.

The second thing was tempo/interval training. eg. run 1km faster, 1km at long slow pace and repeat (maybe only 1mph different) or run 400m as fast a sustained pace as you can then jog 600m as slow as you need to to recover most of your breathing and then go again. On the tempo training rather than running at say 12kmh, run 1km at 13 and 1km at 11 and you build the muscles for the bigger stride or something. The intervals was more like running at 15kmh for 400m then jogging at any speed for 600m, its supposed to help your leg muscles from going lactic acidy iirc. You can download google earth and measure your routes with the ruler(path) tool and mark off each 1km point etc so you know where to change speed

Theres probably an optimum way of doing it, but i went for interval/tempo 5-8k and a normal 5-8k on 2 weeknights and a longer more endurancy or hilly saturday run usually 10-15k. The main thing seems to be keeping it changing, even things like switching to running on grass rather than road, also running long runs 2 days back to back seems popular with the ultra marathoners to build endurance.

Something like http://www.bupa.co.uk/running/training/training-programmes/advanced-10km/ are good guides but switch some of the stuff out for your cycling rather than doing both and dont risk overtraining, youre already doing a lot Bupa have loads of different programmes on there linked best from this page http://www.bupa.co.uk/running/training/training-programmes/

Hope theres something of use in that rambling Gonna go out for a run myself now!

 

[Fab Foodie]

Get yourself to a local club. I guarantee you will get faster.

This.

 

[Trevrev]

Had just over a week off from running, just doing my cycle commute. Got up at 6 this morning and run 8.5 miles. Felt good, nice and fresh. Hated not running for that long though, but it done me good.
I really need to look at how often i run, considering the Badminton, cycling, and my obsessive press-ups. I felt a bit burned out.

 

[Trevrev]

After thinking about it long and hard, i've decided to hang up my Brooks!
After 5years of running, my body isn't liking it any more. Gutted really, but due to various injuries recently i've just totally lost my motivation for pounding the streets.
I just need to find something to help me stay as fit as i am, without costing the earth.
Sad day!

 

[Arsen Gere]

It's not about giving up, it's about recharging your enthusiasm. I damaged my knee laying decking in the garden and I could not put weight on my leg for 12 weeks. The doctors was a waste of time - go home it will get better. It took about 6 years to get better. After 25 years of cycling this was a real downer for me.
I started swimming instead. I got better at swimming and moved up in class from crap to mediocre. I could only do front crawl because the stress on my knee doing anything else was too painful.
Eight years later I am doing triathlons after a slow build up running and cycling.

Recharge and come back stronger.
Good luck.

 

[Berties]

I think you have been hard on yourself your timed distances are really good,for more distance you need to have a look at a 1/2 marathon training plan like the bupa site like mr jamie has posted,I have a similar timing to you,but do not want to run faster but further,I have a certain running style and that won't change,the heat over the last few weeks never helped me ,keep at it and mix up your training,

 

[Trevrev]

I think you have been hard on yourself your timed distances are really good,for more distance you need to have a look at a 1/2 marathon training plan like the bupa site like mr jamie has posted,I have a similar timing to you,but do not want to run faster but further,I have a certain running style and that won't change,the heat over the last few weeks never helped me ,keep at it and mix up your training,

To be honest, i'm on a bit of a downer about it really. I've had a bit of runners knee, which i've been able to run through, only a slight niggle for the first mile or so. But on my last run which was nearly two weeks ago, my knee started to swell after my run, and felt like it was full of fluid. I iced it for a few days and the swelling went away, but i've still got a niggling pain there.
Also from my last run i have a pain on the bottom of my right foot, which runs through the middle of the foot from the ball to the heal.
I'm going to give it a month, and see how the land lies.
I want to run to keep fit not to be in pain.
All of a sudden this last month or so, things have really started to hurt.

 

[PpPete]

A good long rest from running may be just the thing you need.
My better half still runs occasionally (only very occasionally this year as we have been "on a mission" as far as cycling is concerned)
despite that she took over a minute off her PB in a 9km fell race last weekend.... despite being 3 years older than when she last ran that course.

 

[Berties]

To be honest, i'm on a bit of a downer about it really. I've had a bit of runners knee, which i've been able to run through, only a slight niggle for the first mile or so. But on my last run which was nearly two weeks ago, my knee started to swell after my run, and felt like it was full of fluid. I iced it for a few days and the swelling went away, but i've still got a niggling pain there.
Also from my last run i have a pain on the bottom of my right foot, which runs through the middle of the foot from the ball to the heal.
I'm going to give it a month, and see how the land lies.
I want to run to keep fit not to be in pain.
All of a sudden this last month or so, things have really started to hurt.

I felt like you do just before Easter,I had a mega pain in my knee started whilst going down hill,I braved it with a strap and got worse till i was dragging,so went to see the physio a bit of heat, pulsing ,ultra sound etc mate it was worth every penny,
I rested it for a week,i was lucky to be going on holiday so the rest was easy,the damage you can do by ignoring the injury is you may develop a secondary injury,i.e. opposite ankle or foot,so my advice is take a trip to a good physio

 

[Jmetz]

Sounds like plantar fasciitis. Bad form likely to be at fault. O suffered with this briefly when I was determined to get a on 10km. Turned out the more I tried and pushed myself the worse my technique got. The same is likely to be the cause of the knee perhaps.

I think perhaps you are getting far too hung up on time and distance.

Run without a clock for a few weeks and without a set distance. Run in local small loops so you can cut it short as you wish.

The miles and speed will come on their own.

I found this out first hand. 10km on got smashed.

As a side note you said you take a drink. Doesn't seem necessary to me, particularly for 5k. The key
s being well hydrated long before you run.

Similarly if you are feeling the effects after perhaps an electrolyte drink a little before and after may aid with fatigue. I love my torque.

To be honest, i'm on a bit of a downer about it really. I've had a bit of runners knee, which i've been able to run through, only a slight niggle for the first mile or so. But on my last run which was nearly two weeks ago, my knee started to swell after my run, and felt like it was full of fluid. I iced it for a few days and the swelling went away, but i've still got a niggling pain there.
Also from my last run i have a pain on the bottom of my right foot, which runs through the middle of the foot from the ball to the heal.
I'm going to give it a month, and see how the land lies.
I want to run to keep fit not to be in pain.
All of a sudden this last month or so, things have really started to hurt.

 

[Trevrev]

Sounds like plantar fasciitis. Bad form likely to be at fault. O suffered with this briefly when I was determined to get a on 10km. Turned out the more I tried and pushed myself the worse my technique got. The same is likely to be the cause of the knee perhaps.

I think perhaps you are getting far too hung up on time and distance.

Run without a clock for a few weeks and without a set distance. Run in local small loops so you can cut it short as you wish.

The miles and speed will come on their own.

I found this out first hand. 10km on got smashed.

As a side note you said you take a drink. Doesn't seem necessary to me, particularly for 5k. The key
s being well hydrated long before you run.

Similarly if you are feeling the effects after perhaps an electrolyte drink a little before and after may aid with fatigue. I love my torque.

Sounds like good advice to me. I think all you have said is true.
About a year ago a changed my running style from heal strike to midfoot. Worked hard at getting the technique right. Maybe by pushing myself i'm letting the form slip.
Still having a month off though, i need it!
I must get beating my times out of my head. I run for fitness, i'm not a racer! So why i have this urge to get faster times is weird.

 

[Rhys Williams]

Have you tried jumping in a cold bath straight after you run, I read about it years ago and it really made a difference to my fatigue levels following a hard session. Paula Radcliffe does it, pro rugby players do it, they use ice but I don't have time to fill the bath with ice every day! It reduces the swelling caused when your muscles fill with blood or something, can't really remember how it works, all I know is it works!

If you jump in as soon as you finish you hardly notice the temperature, so best to run the bath before you go! Stay in for 5-10 min then remobilise before showering as usual.

Obviously this only really works if you run from home and finish back at home!

 

[Trevrev]

Have you tried jumping in a cold bath straight after you run, I read about it years ago and it really made a difference to my fatigue levels following a hard session. Paula Radcliffe does it, pro rugby players do it, they use ice but I don't have time to fill the bath with ice every day! It reduces the swelling caused when your muscles fill with blood or something, can't really remember how it works, all I know is it works!

If you jump in as soon as you finish you hardly notice the temperature, so best to run the bath before you go! Stay in for 5-10 min then remobilise before showering as usual.

Obviously this only really works if you run from home and finish back at home!

Yes, i done this on my last few runs. 20mins at a time! And i really hate cold water!

 

[Willo]

I think you have been hard on yourself your timed distances are really good,for more distance you need to have a look at a 1/2 marathon training plan like the bupa site like mr jamie has posted,I have a similar timing to you,but do not want to run faster but further,I have a certain running style and that won't change,the heat over the last few weeks never helped me ,keep at it and mix up your training,

I'd echo this, your times are very respectable. I am 43 this week and used to do a fair amount of 5-10k runs in times similar to yours (and still try to run once a week to supplement my cycling). I'm no expert, but for me personally the running really took a toll on my legs and, after not taking note of repreated annoying aches and pains, eventually resulted in a serious achilles injury. That forced me to rest and then find other ways to exercise. Cycling came to the rescue there and, ironically, a couple of years after the injury with a training routine consisting of much less running than previously, I wiped a couple of minutes of my time for a local 10k race.

I found reducing the running and adding in some other exercise (in my case cycling with some spin bike stuff in the gym) has lessened the impact from running and varied the muscles that get exercised. Moreover, when I do run my legs feel much stronger for the recovery and, touch wood, no more serious injuries. Saying that, it doesn't get any easier, but I put that down to me fighting the tides of time :-)

 

[jdtate101]

If you want to measure your general fitness, then something like a bleep test would fit that purpose well. It won't measure muscular strength, but as you're mainly concerned with running should be a close fit. See if you can find a local gym who could administer it for you, then repeat it every month.