July 2019 B210k group
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Middle of the day run done. Big tick, one week down, 5 to go on the training programme.
I still wouldn't say today was easy, but, because of the 28degrees and sunshine i went really slow....... under 6km in 52 minutes (40 running and 12 walking), and my heart rate was down, sweat levels were moderately down and I could certainly have kept on going. Going to focus on sloooowwwww in week 2. With a day a week playing around with speed intervals as that's what makes me happy!1 -
Yes I am running my training runs at a conversational pace. That is keeping them achievable for me. I think it helps that I continued running 4 times per week for the few months after c25k before starting B210k. There were a couple of seasoned runners giving me advice at the banquet the other night. They both said to continue to build mileage as a new runner and not worry about my pace yet. So although I am tempted to run faster I keep telling myself to slow down so I can make it. I’m saving my faster pace for Parkrun days. But even then I’m not fast. But I’m also not the slowest one there.2
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I did week 2 run 1 tonight. I slowed my pace due to the heat (even at night) to make sure I could finish. The run felt achievable but my legs are definitely tired. The podcast announcer quit telling me when to run and walk on the second segment and they just had chimes. I was confused at first but figured it out quickly.
Tomorrow is a planned rest day then Saturday is Parkrun.
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Great work @emmamcgarity enjoy your park run today!
Abandoned my run this morning. The sun came out in full force even at 7.30am and I was wearing the wrong clothes, with tired legs and head not in it so I decided to save it for another day! Not going to try to repeat this one until Tuesday when I've more time and legs should be rested as I can have a chilled day on Monday exercise wise. Today I want to get some core/arms work in and tomorrow have a tons if zooming around to do so that seems the best plan!
Have a great weekend all!3 -
I finally got back to running after last weeks bleh run and the show debacle. Today I took it really slow and completed week 11 (3) day 1. I’m happy to report that the unintentional week off did not set back my progress.
I’m glad to hear that you all are also having to focus on going slow—it’s definitely a struggle to keep it easy and not push too hard. Congrats to both of you on your hard work!
Happy running!2 -
@msielbeck well done on getting back into it!
I redid Saturday's abandoned run this morning with success, yippee! I actually decided to not focus on anything and just do it, no obsessing over heart rate, pace etc etc and it actually worked out just fine! My mind played tricks on me after the second, of 5, ten minute interval when it started telling me I couldn't do double plus what I'd done already. But, once that quietened down it was fine.
It was also my first run in shorts (and short shorts at that!) I was songot on Saturday needed to strip down so I did, and didn't die of self consciousness either!
Hope to fit my next run in on Thursday morning
Have a great week everyone 2 -
Week 2 run 2 complete. I kept at an easy pace so that I wouldn’t wear myself out. I find if I start too fast on the first run interval that the last run interval seems more difficult. I keep my Fitbit set to cue my pace every half mile so that I can make sure I’m not running too fast and can adjust my pace if needed.2
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I didn’t anticipate how much thought would go into running. I assumed that it would just be a thought “I’m going to go run” and then you run. Instead, there’s so much focus on pace, when I can run, how long I should run, etc. and I haven’t even touched on running hills or speed training.1
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I didn’t anticipate how much thought would go into running. I assumed that it would just be a thought “I’m going to go run” and then you run. Instead, there’s so much focus on pace, when I can run, how long I should run, etc. and I haven’t even touched on running hills or speed training.
When I went to the running award banquet and met other more experienced runners they reinforced that right now I should not worry about speed. Just slowly increase mileage. So I am taking their advice and ignoring speed and hill training for now. I completely agree with you that I hadn’t imagined the complications involved when starting out.
Are you still training solo? Have you been to any events yet?0 -
100% solo. I may join a group someday, but not until I feel more confident.
But, excellent news! Our city council approved funding for a new greenway which leads straight from my driveway to my gym! As my kiddos get older, we’ll be able to ride our bikes to the gym, and I will be able to run there! Once it’s built, of course.2 -
Week 2 run 2 done. Was hot and sunny, but it is done!
I'll be glad when this week is over, 5 intervals is a mental mountain to get through!
@msielbeck I'm with you in having no idea how much there was to this running lark! I think I could be a lot better at it if someone more experienced have me tips on my breathing and my stride. Today as I was running i noticed i sometimes push through my legs every stride and presumably go faster without seeking to affect my heart rate, but, other times tired legs mean I merely put one leg in front of the other which seems to lead to heart working harder for less gain.
Im also with you on being 100% solo at this point. I will, at some point, I think have a session with a PT to learn more about this!!!
@emmamcgarity I've stopped thinking about speed and just let my body do its thing as I build up stamina..... although on Monday morning this led to 5 almost identical splits for the intervals and I was delighted..... today, was much more varied but it was much hotter and I could feel myself naturally going faster and slower at points so that was bound to be an outcome i guess!
Bring on week 3 and some longer runs i say!!!!1 -
I completed week 2 run 3 last night. It was the last of the 15 minute 3x intervals. The last interval was the hardest but that was mostly due the the 90+ F weather even after dark. I’m currently planning to go to Parkrun Saturday morning. Then I’ll start the 17 minute 3x intervals early next week. I’ve been peeking at the race schedules for the fall but haven’t decided if I’m ready to sign up for an official race yet.2
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Second week finished! 5 12 minute intervals was a drag but ending the session with over 9km covered made me believe that in three months I'll be ready for my 10km!
@emmamcgarity how was park run? I say go for it on signing up for an event, I love the motivation of a date to work towards!1 -
Parkrun was great. I set a new PB (personal best) time at 35:29. It’s only a little bit faster than last week but it’s nice to see my times improving each week.1
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Well done! That's quick 1
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Week 3 day 1 complete - 17 minute run segments 3 times with 1 minute walk between each. The first / segments went fine. I kept an easy pace and thought all was well. Shortly after beginning the 3rd segments I really started struggling with the humidity. The air seemed thick with moisture and I wanted a breeze. I considered quitting or walking but instead slowed my pace a lot to give myself time to recover but continued running. It worked! 5 minutes later I felt strong again and was able to resume my regular running pace.1
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Emma, that’s so amazing that you are running outside in this weather—aren’t you in southeast Texas? I’ve completely stopped running outside for the summer. I keep hoping there will be a break in the heat and humidity, but no such luck. I imagine that in the fall I’ll have to work harder to regain some of my endurance, but at least I’m making progress in the gym.
@kilobykilo, do you have the same weather challenges?1 -
Emma, that’s so amazing that you are running outside in this weather—aren’t you in southeast Texas? I’ve completely stopped running outside for the summer. I keep hoping there will be a break in the heat and humidity, but no such luck. I imagine that in the fall I’ll have to work harder to regain some of my endurance, but at least I’m making progress in the gym.
@kilobykilo, do you have the same weather challenges?
Yes I am in Houston. If I wait until after 9 pm to run it will dip into the upperer 80s. We are currently in the high 90s during the day. So I don’t consider that a viable option for these distances. The humidity here is also tough. August is typically our hottest month. So I’ll likely cut back a bit at that time. I’m keeping my pace slow so that I can last and make sure I drink plenty of water all day so that I never let myself get dehydrated. If I were able to run in the morning it would be a tad cooler but I have to be at the office early during the week and can’t imagine waking up any earlier.
I imagine by the time I finish the program my pace will put me running less than 10k. But as the weather gets cooler in the fall I expect to be able to tolerate a faster pace.1 -
I’ve been experiencing some hip pain the past couple days. I know it’s my fault by running on consecutive days and not allowing enough time for rest. I also didn’t take enough time to properly warm up the past few runs. I took a few days off to rest and felt well enough to go to parkrun this morning. The more experienced runners there said that I was describing IT band issues and suggested foam rolling and strength training. I did run at parkrun but slowed my pace and took several walk breaks. I have some shopping to do today and will be picking up a foam roller while out and about.1
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Its great you can get good advice @emmamcgarity I hope the foam rolling fixes the problem!
And, I'm with @msielbeck just wow at running in your heat and humidity! The heat here (low-mid 80s max so far this summer) kills me and I have to run before the sun is out to enjoy it!
I did the first run of week 3 for the second time today after failing at finishing it on Tuesday. Last week I was working early, so was running in the evenings, but in Tuesday had a dinner arrangement sontried to run too early and the sweat was just pouring out of me so i ended up walking most of it.
As for doing 10km in the 60 mins the programme gives, I'll be nowhere close! At the moment I make 7 and a half min km when i push myself, and hope to be sub 7 min by my race in October. Sub 6 min seems like a million miles away!
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I think the heat and humidity is largely related to what I’m used to. I’ve lived here for decades. High intensity activity is restricted to late night or early morning. But outdoor activity in general requires more planning. Our local parks have lots of splash pads and pavilions or gazebos for shade. But we generally just move slower in the Summer. Most of the 5k races here are held in the Spring and Fall.
I’m nowhere near the pace to make 10k in 60 minutes. I’m pretty happy with my overall progress though. The first podcast mentioned that some people repeat the podcast at faster paces after completing the program.1 -
I think that might be what I do, @emmamcgarity. 3 months today to my race, so I'm gonna be done with the program way before it's race time, so light just repeat the bridge...... although, can I skip the second week?! Hated it!1
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Currently, I’m running a 13 min mile during my long runs. If I extrapolate, it’ll take me 80 minutes to complete a full 10K. That’s comically slow, but it’s massive progress from where I started 3 months ago, so I’m proud.
Eventually, I need to figure out a good long run and short run route though the parks and my neighborhood. I’m hoping by September, the mornings will start being cool enough to run after the school drop off, and I can get back to outdoor running then. I also need to decide if I want to commit to a half marathon or not. There’s one in November that I’ve been considering, but I’m not sure if I’ll be ready.
@emmamcgarity, there are a bunch of foam roller guidance articles online. I’ve had one for years, but finally googled what to do with it to help with sore muscles after running. It’s a good kind of pain when i use it, lol.1 -
@msielbeck , when I don't push myself I'm happy just above or below an 8 minute km, so, I don't call that comically slow 😂0
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@kilobykilo I should have calculated the conversion between kph and mph before commenting, because a 7.5 min kilometer pace sounds very fast compared to a 13 min mile. I have no benchmark for what a good pace is in kilometers.
In other news, I stupidly busted my toe today. Pro tip: watch where you are going when you are walking downstairs instead of fiddling with your Fitbit. I don’t think my toe broken (luckily), but I may have to take an couple days off running to let it heal.1 -
@msielbeck nooooo to the toe.... hope it's on the mend soon!0
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Ok, just had to check my messages were sending as one just got eaten.....
So, i was saying I'm actually a miles person, just living in a part of the world that uses km. I am sticking to that for this programme as it makes the maths easier!!!! I'd love (for no good reason) to do my 10km in October in 70mins or less, so know by then I'll need to be averaging under 7min kms.
Tonight I was at a medium pace and averaged about 7.48 per km for a 25 min and 15 min interval, so, I've a way to go!
Thinking I'll only get two more runs in before my holidays start and then no idea how disciplined I'll be to keep it up while I'm away......1 -
I am just walking for now since my hip is still a bit sore. I’m sure it will feel much better in a few days and I’ll get back to running. But with travel planned over the weekend I may end up waiting until next week.0
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@emmamcgarity oh no! I’m sorry you are still experiencing pain! I hope that a few more days rest will help ease it.
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I hope you're both fully on the mend soon!0
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