HELP! I seem to have hit a plateau and am not improving

I am trying to improve on my running. I can't seem to increase my speed or endurance past where I have been for the last two or three months. Does anyone have any suggestions on how I can move to the next level in speed and endurance? All suggestions are welcome.

I also am curious about how we should eat around longer runs. Is the proper way to prepare and recover the same for as barriatric atheletes the same as what I read about for normies?

Hey Cheryl,

Define longer run and what is your current pace and distance on your Bse?

Well it is kind of embarrasing to say since I have only been running for about 4 months and I started from really bad fitness place. I run about 4 miles as a base and I do that in about 40 minutes. (Slow, I know). My long run currently is 6 miles which takes me 1 hour and 10 minutes. REALLY SLOW.
I figured I had to start somewhere but I am concerned that I am not getting better. I started with the couch to 5 K program about 4-5 months ago.
I really want to finish a half marathon in November, even if it is slow. I just want to finish at this point. I should say I am 54 years old and NEVER  did anything active before my entire life.

 10 min miles isn't so slow, don't sell yourself short.  and running 6 miles in 70 minutes is not a bad time at all!  My first half I did I averaged 11:30 min miles, I'd guess you're on track to beat that.  Keep the faith and stop thinking you are slow! 

Ditto on the 10 min miles.  I don't think that's slow at all.

However, if you want to improve your speed there's a couple of things you can do.

1. Interval training / fartleks (google it). Basically on one of your runs, run intervals 60-90 seconds as fast as you can, then recover. If you have a running track near your house you can use the laps to measure yourself. It's also fine to just run all out.
2. Hill work - go run up a long steep-ish hill. this will build up your base strength

I'm a big fan of the book "Brain Training for Runners". it talks about both of these concepts in detail and has great training runs.

Good luck with your 1/2 marathon. I've loved all of mine and am happy to say am quite addicted to them.

j

You need to do a combination of speed work, tempo work and endurance work. Each one has it's place and they work together to improve all aspects of your running.

For fueling, it is pretty much what they tell non-altered athletes. But with some modifications not to mess with our altered tummies. You want to consume 100-200 calories of something carb-based 30-60 min. before a workout (time depends on your tummy and what it can take running after eating), fuel any workout longer than an hour with electrolytes, any workout longer than 2 hours with electrolytes and carbs, and then have a 100-200 calorie recovery snack within 30-60 min. after that is a mixture of protein and carbs.

And 10 min miles aren't slow at all. That'll put you in the middle of the pack in any race you do.