Hal Higdon 10k Training Program: Novice (Progress Thread)

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  • TavistockToad
    TavistockToad Posts: 35,719 Member
    dewd2 wrote: »
    This may be my new favorite running quote: "The goal of workouts isn’t to prove fitness. It’s to improve fitness"

    :drinker:
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    dewd2 wrote: »
    This may be my new favorite running quote: "The goal of workouts isn’t to prove fitness. It’s to improve fitness."

    https://blog.strava.com/why-faster-might-not-be-better-17291/

    I agree with not going balls to the wall all the time, but i also believe exercise should be challenging.

    I am trying this program for 2 main reasons.

    1. i want to be able to run at least 10 miles without stopping
    2. it will force me to do longer less intense runs, which will help me achieve reason 1.

    I know if i do most of my runs longer and keep the intensity below lactate threshold, that i will condition the right components needed for endurance running, and reduce the risk of injury.

    Up until i started the program i did mainly run/power walk intervals. Either 30 second run (try to hit my MHR) 2 to 3 minute power walk, or 60 second run (just hit zone 5) 3 to 4 minute power walk. That's 10 to 16 intervals over a 3.9 mile distance depending on which intervals. One day on the weekend i would do a 7.3 mile course on hilly terrain. I would power walk most of the course at a pace that would keep me in zone 3/4, and certain parts i would run at a pace that would keep my in zone 4/5. Once in a while (maybe once every couple weeks) i would do a steady state run from 3 to 5 miles.

    I know i should be doing the opposite. Most of my runs should be long low intensity runs, and once i can run 10 miles or more, i should not be worried about pace.

    I have also been paying more attention to my perception of intensity and comparing it to what HR zone i am in at the time. Turns out, i feel like i can converse in zone 3 and even a little in zone 4 (i try to keep it about in the middle of zone 3 though). For about the first mile i don't feel like i can converse very well at all though.
  • dewd2
    dewd2 Posts: 2,445 Member
    OldAssDude wrote: »
    For about the first mile i don't feel like i can converse very well at all though.

    That's not unusual. I hear that alot from runners (and I experience it when I run before the sun comes up). I'm not sure why but that first mile can be a real *kitten* sometimes. :D

  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Well... week 2 is complete...

    ueu4wj0rbj0d.png

    For some reason i did not have a good feeling going into the 4 mile run today. I felt stressed about it. But then i thought that i could walk if needed. Don't know why i felt that way, but once i started running, i kept it at an easy pace, and it turned out to be a piece of cake. Probably could have run another mile, but i am sticking to the plan.

    Next week adds another half mile to the Tuesday and Thursday runs, and a mile to the Sunday run. I am anxious to see how that pans out for me.
  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    OldAssDude wrote: »
    Well... week 2 is complete...

    ueu4wj0rbj0d.png

    For some reason i did not have a good feeling going into the 4 mile run today. I felt stressed about it. But then i thought that i could walk if needed. Don't know why i felt that way, but once i started running, i kept it at an easy pace, and it turned out to be a piece of cake. Probably could have run another mile, but i am sticking to the plan.

    Next week adds another half mile to the Tuesday and Thursday runs, and a mile to the Sunday run. I am anxious to see how that pans out for me.

    You've hit upon the dirty little secret of running...generally, if you can run 5K making the leap to 10K is a non-issue. Once you're good with 10K, you're pretty much good to go for anything up to 8 or 9 miles or so.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    edited December 2018
    Week 3 complete.

    xu3j81olswlq.png

    Wednesday was a short run or cross day. I have not done intervals (or anything challenging for that matter) for a while, so i did intervals. 120 second run/ 180 second power walk intervals X 6. I hope that is not considered cheating.

    Today my intent was to do 3 laps around the lake, which is 5.1 miles for my 5 mile run. When i got to the end of the 3rd lap, i still felt really good, so i did another lap which made it 6.84 miles. I kept the pace nice and easy the whole time, and i did feel a little fatigued after the 4th lap, but not too much. I probably could have done another lap but that would have been pushing it. I hope this is not cheating either, and tomorrow is a rest day anyway, so i don't think it's that big a deal.

    One thing i do know now.

    I can run a 10k pretty easily. :)

    here is the interval workout on GC...

    https://connect.garmin.com/modern/activity/3234847928

    And todays run on GC...

    https://connect.garmin.com/modern/activity/3242744204
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Week 5 complete.

    ys6qqqsoc0lz.png

    I had to switch my long run day to Saturday instead of Sunday, but the plan said that was ok to do.

    Next week long run day says "5k race". Do I do that at a conversational pace too, or can I push it to see how fast I can run 5k?
  • garystrickland357
    garystrickland357 Posts: 598 Member
    “5K race” means actually sign up for a race if there’s one nearby. Otherwise, yeah, go all out and see how fast you can run a 5K. Run it as hard as you can.
  • dewd2
    dewd2 Posts: 2,445 Member
    I looked and couldn't find a 5k close to you this weekend (darn it :D:D:D ).

    Run it hard. See how you do. You may surprise yourself.
  • robertw486
    robertw486 Posts: 2,399 Member
    With no race to be had, I'd assume most people run for time in a race, so I'd agree with the crowd suggestion to go for it. With the longer miles you've been putting in, I wouldn't be shocked if you set a new record time for the distance involved.... unless maybe you count back to your military days.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Thanks for the replies.

    i really don't have any interest in running any races as of now. My sole purpose of doing this program is to be able to run at least 10 miles. So if I do make the 13.1 miles on the last week, I can go around bragging that I can run over 10 miles. :)

    I will try to push it on the ones that say race, but I feel like my anaerobic fitness level has taken a hit, and I don't know how far I can run in the higher zones now. But, like @dewd2 said, I may surprise myself.

    Thanks again.
  • DX2JX2
    DX2JX2 Posts: 1,921 Member
    OldAssDude wrote: »
    Thanks for the replies.

    i really don't have any interest in running any races as of now. My sole purpose of doing this program is to be able to run at least 10 miles. So if I do make the 13.1 miles on the last week, I can go around bragging that I can run over 10 miles. :)

    I will try to push it on the ones that say race, but I feel like my anaerobic fitness level has taken a hit, and I don't know how far I can run in the higher zones now. But, like @dewd2 said, I may surprise myself.

    Thanks again.

    Running is pretty much always aerobic. Even at the higher HR zones. It might be a bit soon to see a real improvement in time but trust me when I say that getting comfortable running a 10K or longer at an easy pace will do wonders for your ability to run 5K at a race pace.
  • spiriteagle99
    spiriteagle99 Posts: 3,740 Member
    If you can't find a race nearby this weekend (always an issue in winter) then run a mile easy to warm up, then 3 as hard as you can maintain the pace, then a mile easy to cool down. Your breathing during the 'race' should be hard, but not so hard that you have to walk to catch your breath.
  • dewd2
    dewd2 Posts: 2,445 Member
    OldAssDude wrote: »
    Thanks for the replies.

    i really don't have any interest in running any races as of now. My sole purpose of doing this program is to be able to run at least 10 miles. So if I do make the 13.1 miles on the last week, I can go around bragging that I can run over 10 miles. :)

    I will try to push it on the ones that say race, but I feel like my anaerobic fitness level has taken a hit, and I don't know how far I can run in the higher zones now. But, like @dewd2 said, I may surprise myself.

    Thanks again.

    Not buying it. You fitness is improving no matter what those gadgets tell you. ;)
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    edited January 2019
    dewd2 wrote: »
    OldAssDude wrote: »
    Thanks for the replies.

    i really don't have any interest in running any races as of now. My sole purpose of doing this program is to be able to run at least 10 miles. So if I do make the 13.1 miles on the last week, I can go around bragging that I can run over 10 miles. :)

    I will try to push it on the ones that say race, but I feel like my anaerobic fitness level has taken a hit, and I don't know how far I can run in the higher zones now. But, like @dewd2 said, I may surprise myself.

    Thanks again.

    Not buying it. You fitness is improving no matter what those gadgets tell you. ;)

    I agree 100% that my aerobic base is improving, and my leg endurance is improving. But I feel like my anaerobic (zones 4/5) has decreased slightly. I used to do much more intense but shorter workouts, and I'm not sure how well I will fair doing that for 3.1 miles.

    And that is not going by the my Garmin. It's going by how I felt the one day that I did intervals. They felt harder.

    But like you said. I may surprise myself. :)

    Friday is an optional easy run / rest day, and Saturday is a rest day. I will just do casual walks both days and try to hit it hard on Sunday, and see what happens.
  • Machka9
    Machka9 Posts: 25,593 Member
    OldAssDude wrote: »
    Thanks for the replies.

    i really don't have any interest in running any races as of now. My sole purpose of doing this program is to be able to run at least 10 miles. So if I do make the 13.1 miles on the last week, I can go around bragging that I can run over 10 miles. :)

    I will try to push it on the ones that say race, but I feel like my anaerobic fitness level has taken a hit, and I don't know how far I can run in the higher zones now. But, like @dewd2 said, I may surprise myself.

    Thanks again.

    You've moved your goal from 10 km to 10 miles (16 km)!

    I didn't read all the pages, but I'm guessing that means you've done a 10K then. Well done.

    I did 14 km last weekend.

  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Machka9 wrote: »
    OldAssDude wrote: »
    Thanks for the replies.

    i really don't have any interest in running any races as of now. My sole purpose of doing this program is to be able to run at least 10 miles. So if I do make the 13.1 miles on the last week, I can go around bragging that I can run over 10 miles. :)

    I will try to push it on the ones that say race, but I feel like my anaerobic fitness level has taken a hit, and I don't know how far I can run in the higher zones now. But, like @dewd2 said, I may surprise myself.

    Thanks again.

    You've moved your goal from 10 km to 10 miles (16 km)!

    I didn't read all the pages, but I'm guessing that means you've done a 10K then. Well done.

    I did 14 km last weekend.

    I went from the 10k to the 10 mile then to the half marathon plan, cause the 10 mile plan did not have an optional cross/run day on Wednesday.

    My longest long run on the plan so far was 6 miles, but I felt good on one of the 5 mile long runs and ran 6.84 miles that day. I guess I just wanted to see if I can run at least 10k.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    I have been noticing something over the past week or two.

    I don't know how to explain it, but I feel like my running has gotten more rhythmic or steady lately. Don't know if those are the right words or not. Like I'm in some sort of zone that feels comfortable, and I feel like I can go for a while like that or something. When it happens, my heart rate is usually between 140 and 150, and even when it gets above 150 it still feels like that, but at that point my breathing starts getting to the point where I'm huffing and puffing a little.

    I wonder if my max heart rate and lactate threshold are higher than I think they are. When it hits about 155 it feels like about a 7 on the RPE scale because I can still say a few words with out too much difficulty.

    Or maybe it's just all in my head. :)
  • dewd2
    dewd2 Posts: 2,445 Member
    Not in your head @OldAssDude. Your body is learning to burn fat. When you go 'balls to the wall' your burn mostly glycogen. Now you're also burning fat which is the fuel that allows runners to run for distance.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Week 6 is complete...

    dp7owrx4fr11.png

    Today I was scheduled for a 5k race. I did not enter any races, but my intent was to run it "like" a race. Well, it snowed over night and into this morning so this is what I had to run in...

    azjnla72aa9l.jpg

    As I was trudging through the snow to get to the lake, I started thinking... maybe I'll just do a longer slow run instead. After trudging through the snow for over a mile, by the time I got to the lake, I started thinking... Maybe I'll just run a slow 5k, because this snow is taxing my legs quite a bit.

    Once I got to the lake, I started the run. I started slow. Then, I started hearing @dewd2 in my head. He kept saying... run fast you "kitten"!!!... run "kitten" fast!!!... stop being a "kitten"..."kitten"!!!

    I tried to ignore him, but he just would not shut the "kitten" up, so I started running faster. He still kept busting my "kittens", so I started running even faster. I hit zone 5, and wanted to slow down a little, but he told me if I slowed down that he was going to kick my "kitten"..."kitten", so I just kept going until the end...

    jragmlalvgjq.jpg

    wfrrn6ihyush.jpg

    It turned out to be the fastest 5k that I have run so far, and I think I could have probably knocked at least a minute off my average pace if I was not running in snow the whole "kitten" way.

    I did wear my Garmin HRM-Run chest strap monitor for this run, and it did calculate my lactate threshold as 147. Here is the activity in Garmin Connect...

    https://connect.garmin.com/modern/activity/3297044240

    Thanks @dewd2 ... ya "kitten"... :)
  • robertw486
    robertw486 Posts: 2,399 Member
    Well I can't speak for @dewd2 but I'm thinking maybe he might have said to first make sure you don't bust your butt on the snow!

    But I'm glad it wasn't too slick, and you set a fastest time. Maybe when it clears up you can test the theory of the snow slowing you down, since it probably did.
  • spiriteagle99
    spiriteagle99 Posts: 3,740 Member
    Nice job on the run. I would have just run it easy, because of the snow, but it was a good workout and it sounds like you had fun.
  • dewd2
    dewd2 Posts: 2,445 Member
    That dewd2 guy is an *kitten*. :D

    Great run.
  • dewd2
    dewd2 Posts: 2,445 Member
    BTW - At least 2/3 of the nutjobs I run with were out on the trails early this morning in the snow. I slept in. I'll run tomorrow instead. Way to be dedicated @OldAssDude
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    Duck_Puddle wrote: »
    OldAssDude wrote: »
    Week 6 is complete...

    dp7owrx4fr11.png

    Today I was scheduled for a 5k race. I did not enter any races, but my intent was to run it "like" a race. Well, it snowed over night and into this morning so this is what I had to run in...

    azjnla72aa9l.jpg

    As I was trudging through the snow to get to the lake, I started thinking... maybe I'll just do a longer slow run instead. After trudging through the snow for over a mile, by the time I got to the lake, I started thinking... Maybe I'll just run a slow 5k, because this snow is taxing my legs quite a bit.

    Once I got to the lake, I started the run. I started slow. Then, I started hearing @dewd2 in my head. He kept saying... run fast you "kitten"!!!... run "kitten" fast!!!... stop being a "kitten"..."kitten"!!!

    I tried to ignore him, but he just would not shut the "kitten" up, so I started running faster. He still kept busting my "kittens", so I started running even faster. I hit zone 5, and wanted to slow down a little, but he told me if I slowed down that he was going to kick my "kitten"..."kitten", so I just kept going until the end...

    jragmlalvgjq.jpg

    wfrrn6ihyush.jpg

    It turned out to be the fastest 5k that I have run so far, and I think I could have probably knocked at least a minute off my average pace if I was not running in snow the whole "kitten" way.

    I did wear my Garmin HRM-Run chest strap monitor for this run, and it did calculate my lactate threshold as 147. Here is the activity in Garmin Connect...

    https://connect.garmin.com/modern/activity/3297044240

    Thanks @dewd2 ... ya "kitten"... :)

    Huh. So...running slow most of the time actually makes you faster when it counts? Who knew?

    Congrats! Fantastic run!

    And listen to @dewd2 the 28495005066 times he tells you in exactly the same way to slow the kitten down.

    Thanks.

    I'm getting better at listening.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    robertw486 wrote: »
    Well I can't speak for @dewd2 but I'm thinking maybe he might have said to first make sure you don't bust your butt on the snow!

    But I'm glad it wasn't too slick, and you set a fastest time. Maybe when it clears up you can test the theory of the snow slowing you down, since it probably did.

    I love running in the snow, and I do bounce pretty good too for an old guy.

    I wiped out full speed on a packed dirt trail one day when my foot caught a root. Landed on my knee, then my forearm and elbow, then seesawed over that onto my face, then flipped onto my back, and slid on my back a little.

    I laid there waiting for the intense pain to hit, but nothing. So I jumped up real quick, made sure nobody saw me, and kept going.

    I did get a little dirt in my eye. :)

    I got a 10k race on my schedule in 3 weeks. I don't plan on doing race, but I will try to run it as a though it is a race. Not sure it will be as fast as my 5k pace by then, but who knows.
  • OldAssDude
    OldAssDude Posts: 1,436 Member
    spiriteagle99 wrote: »
    Nice job on the run. I would have just run it easy, because of the snow, but it was a good workout and it sounds like you had fun.

    Thanks.

    Yeah, it was a good workout. I hit 170 at the end which is what I had my MHR set to, and I was not to the point of passing out or anything, so I'm guessing my MHR is higher than 170. I have since changed it to 174.

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