Rakott Kaposzta wrote:
Okay, so blood test is in, ferritin is 10 micrograms per liter, iron is 6 micromole per liter. My test says both of these are below the reference minimum values. Apart from fixing this, should I change my training?
So, there is your answer. Ferritin of 10 is low, too low for an athlete. Before you think about changing your training, you should fix your iron.
Good luck!
Quantified Selfie wrote:
I am nearly 20 years older than you and about the same height and weight but am quite a bit faster. I don't think you're running enough nor fast enough. 11 miles per min is too slow. People are scared to up the pace because they watch too many youtube videos about "slowing down to get faster" but that wisdom does not apply to people who are already slow.
Ditch the workouts and run 5-6 days a week 45-60 min at a comfortable and moderate pace. Do not use a HR monitor if you are. Do not use Strava as it messes with new runner's minds. If you want to have a long run, go for 90min every couple of weekends. Unless you are running for a specific race in 12-18 weeks time, do not use a "plan." Just get out and run.
New runners have way too much info now due to social media and it screws up the process.
This is a fantastic post. As a new runner myself, I am overwhelmed by the amount of workouts and paces that are advised. I'm looking to build up in the same way. Currently running around 20-30 minutes, 3x per week. I am gradually increasing the length of each run. Every 4 weeks, I am going to add a fourth very short run and build it up before adding another.
How long should this 'just running' be kept up for? Thanks!
I would cut your easy runs from 6 miles to 3. Those easy days make them so easy it’s ridiculous.
Add strength training and get a FMS screen. You can get one done by a pt or strength coach that is certified. If you are not efficient and have dysfunction in your running you will not run your best and will set yourself up for injury. If your fms screen is good work on some light plyometrics such as skipping. Get strong first. Squats and lunging. Once you get strong then add some light plyometrics hopping and skipping.
Work on your nutrition and make sure you are eating correctly.
Sometimes it just takes a long time to show improvement.