I used to run a lot, and I used to be a lot faster.  If any of you reading this have been reading my blog for a while, you might know that I had 2 operations last year that prevented me from exercising for months.  I gained weight and lost fitness.  I used to be able to run a relatively flat 10 k in 47:xx, which is a average pace of 7:xx.  Now?  Not so much…. yet.

Over the course of the year, in the various races I’ve taken part in, I’ve noticed a trend in my overall pace.  It is, thankfully, decreasing.  I mean, we’d be having to take a good hard look at my training if that was not the case, but anyway.  It has been slow and steady, but if it keeps going down, I’m happy.  Below are the races I’ve competed in this year with my average pace for each of them:

  • Arbroath Smokies 10 mile :  8:29/mi
  • Inverness Half Marathon :  9:27/mi  (discount this as it was an overall disaster!)
  • Garioch 10k :8:28/mi
  • Kilomathon (13.1K) :  8:27/mi
  • Balmoral 10k : 8:29/mi (but if you consider the extra .03 miles, 8:24/mi)

While I’d love to be improving faster, I can’t say I’m not happy with this.  I think the intervals I’ve started throwing in might actually do more than make me hate life for involving treadmills!

So what do you guys do to improve speed?  Until about a month ago I only ever ran at what I felt was a sustainable pace.