Daily Check In Thread -- 10k+ version
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*snort* I scanned straight past that in the newsletter. Proof I'm a fruit loop!
There's a newsletter? I missed that completely!I think I pulled a muscle in my stomach. It's twingy, but hurts sometimes when I bounce around so I'm going to take a few days off to see how it responds. Frustrating.....
Ouch! Take it easy.iainletham61 wrote: »Going to just get the 5k run out the way should have jus t went for it tonight was meant to be doing W8D1 28 mins but I was feeling go
od and just keepgoing it was a good run not fast but I know Icould have uupped the pace managed 4.6 km so the 5km sub 30 mins will be done this week hopefully .
Blazing! Way to go!
I took a late lunch today and got in a 4 mile run including some speed intervals in the middle- 30 sec fast run, 1 minute slower X 10. Was very ready for the fast running to be over and took me a little while to settle into a good pace to finish the last mile, but I managed. Did the 4 miles in 39:15. Oh, and I overdressed as usual. It was in the 50's. I should have worn shorts and short sleeves.0 -
Well I'm not sure whether I'm not really over being ill, or whether the intensity of work is causing me to struggle a bit, but last week I was still quite under the weather so only did about 25Km of my planned distance, and even that was a struggle.
Last night was 8.4Km easy paced with some strides, and tonight was a 10Km tempo run, I managed to finish both, but my HR trace is showing a little elevated.
Anyway, onwards and upwards.0 -
I'm doing this in bits because I lost the long update last night before it posted. How?
taelisyn, nice going on pacing your friend around the parkrun without the certainty of chronological updates. Is there no end to your talents pacer, race director, lab rat, snake charmer, Jantastic hero, coach....I'm exhausted listing them. Shame you skipped the trail run, which from your social running I think you would have really enjoyed especially since you pulled the pin half way round on the following run. Thanks for letting me stay in front of you for a few more days on Strava though
. And thanks again for the pep read last week as it helped yesterday too. More later. 0 -
PaytraB, nice going on getting back on the dreadmill. It is interesting to see someone recognise that their training is getting comfortable and that they need to do something different. Too many people get into a comfortable pattern of maintenance which leads to slow decline as the muscles are not stressed enough to adapt and get stronger. Well done for not being one of them
Iain, nice going, as Romy says, not many people get to the end of C25k and can actually do a 5k. It took me several weeks of C210k afterwards to get there.0 -
Upsaluki, hope the twinge is nothing serious and that you are out pounding the pavements soon.
Romy, interesting tale. Unless I have the hydration pack with me or it is raining, I have no pockets that can carry a mobile phone. I understand the risks and it is something I frequently debate. But living in Nottingham I have rarely had to go more than 10 minutes before seeing another person or car. If I go trailing I wait until it is light and then there are enough runners/ dog walkers around anyway. But I do carry a medi alert band with contact details etc. on Nothing flash http://www.safety-site.co.uk/products/vital-id-adult-medical-emergency-ice-wristband-medical-allergy-diabetic
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For me simple recovery run on Monday. It was needed, quads tight, left hip flexor loose, clearly it wasn't but it did feel odd all from Sunday's effort. The first 1.5 miles was like running through heavy clogging mud, despite being on the pavements. It did clear the system out though.
Yesterday and thanks tae, was another suck it up big boy session. A shorter version of it two weeks ago, lead to the start of the whiny, moany stage. The warm up and first tempo interval was fine, the second I could feel me slipping off the pace, and the pace alert kicked in after 6mins. I had a decision to make, this could go on for the remaining 2 mins and then a further two 8 min intervals or I could knuckle down and get it done. Iain's comment led to me thinking about c25k and how a lot of it was mental. So I believed in me, overruled the brain and got it done. Felt really pleased at the end. Back to a recovery run later this morning.
Hope your running/ training is going well and your cycling ( Ceci) and your weights (Romy) and your recovery (upsa). Have fun
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Ceci/ MM missed the new page update, having a picnic moment. Problem in chair not in computer, as I thought I refreshed the browser to see all updates. Doh.
Ceci, nice going on the speed intervals, got those on Friday, not looking forward to them. Wow you guys get quite variable temperatures, we are a lot more stable here, it's been sitting at or around freezing overnight or a few degrees above during the day here.
MM, not sure what the answer is, it sounds as though you have enough insight to work through it. Sometimes I find that being able to be alone with my thoughts really helps me out destress. Good luck on finding your issue.0 -
Upsaluki and MM, hope you are both feeling better and getting back into the groove soon.
Well done on your tempo/interval runs Ceci and Robbie. I haven't done those in months, they always fall on a Wednesday in my plan but that is when I go out with Jog Scotland. Think I need to switch things up a bit.
I've switched my weight lifting routine for a bodyweight routine till after my race next month. I have been seeing improvement in some areas but some of the exercises are hurting my knees.0 -
Went for it it ..,....was meant to be D2 WK 8 ....I just kept going until I hit the 5k, timed out at 36.16 which was a 7.15 pace...,I'm going to run 5k again either Friday or Saturday then crack on with 10 k training which I'm hoping will help to improve my 5k pace???0
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iainletham61 wrote: ».....then crack on with 10 k training which I'm hoping will help to improve my 5k pace???
Iain, at this stage just running for longer distances will improve your speed. Don't worry about speed just get time on your feet. Good luck
For reference for me; 29 jul at end of C25k 5k 34:37, 3 weeks into C210k 5k was down to 30:22, all down to time on feet, under 30 mins was another 4 weeks on as part of a 10k run done at 61:41. Have fun
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As Robbie says, just running longer will improve your time, stick with it!
Me and my son both found tonight's Jog Scotland tough, and it was only two 20 minute runs. Think fatigue is catching up with us.0 -
More miles = faster pace
I was so close to getting a 10k done in one hour yesterday! It will happen soon!
There was a discrepancy between the data from RunDouble and Strava. I started RunDouble using the "Fun Run- 10k" option, so it automatically stops the run when you reach 10k. At that point in my run, Strava only showed 6.1 miles, so I kept running until it said 6.2 miles.
RunDouble - 10k - 1:00:13
Strava - 6.2 mi - 1:00:45
Either way, it was a great run!
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Me and my son both found tonight's Jog Scotland tough, and it was only two 20 minute runs. Think fatigue is catching up with us.
Depends on how quick you are going!! If you are getting fatigued though, rest before you stop enjoying itI was so close to getting a 10k done in one hour yesterday! It will happen soon!
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RunDouble - 10k - 1:00:13
Strava - 6.2 mi - 1:00:45
Way to go Ceci, You'll be there soon. Have fun
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Ceci, that's a great time! You'll break the hour mark soon!
I had a good run yesterday, too. I ran a total of 8K (5K + 3x1K) in 65 minutes. I was slower than usual (my leg was bugging me a bit) but felt good running that distance.
I was even warm on my run. Pretty soon, I'll leave the jacket at home. Spring is on its way!
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Depends on how quick you are going!! If you are getting fatigued though, rest before you stop enjoying it
The majority of it was uphill, the second 20 minutes was on the flat.I was so close to getting a 10k done in one hour yesterday! It will happen soon!
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RunDouble - 10k - 1:00:13
Strava - 6.2 mi - 1:00:45
Great time Ceci!
I had a good run yesterday, too. I ran a total of 8K (5K + 3x1K) in 65 minutes. I was slower than usual (my leg was bugging me a bit) but felt good running that distance.
I was even warm on my run. Pretty soon, I'll leave the jacket at home. Spring is on its way!
Nice run Petra, it's getting warmer here too. Last night it was frosty and a bit slippy when we were out running but today when I walked past the school they were all out playing in t-shirts!
Today was a 30 minute run for Jantastic, decided to do hill repeats in a nearby field. Was a bit muddy and heavy to run in but each time I ran up the hill I went 10 metres further and each time it felt easier, not sure I was doing it right!0 -
Petra, nice going on the run. Romy clearly you were getting warmed up on the early efforts. Trying to stay strong to the end . Well done. And the worlds favourite human hamster, I congratulate you on another monstrous number of laps around the track.
I nearly couldn't be bothered to go out tonight, this is why I almost always run in the morning. Although I did get out between the rain clouds and switched todays interval run with tomorrows recovery run. I might not like the weekends running plan but intervals and long run was going to happen regardless of whether I went out tonight as I was never doing intervals on a Friday night. Big Jess.
Yesterday and today like chalk and cheese, yesterday was like running through treacle, tonight was constantly throttling back. Oh the extra 10 hours rest.
Have fun0 -
Me and my son are finally going to parkrun tomorrow!0
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Well didn't feel like doing the interval session this morning. Tired, unenthused, but dragged my sorry backside out of the door and had a great interval session. The last interval was hard, I got the big hurry up off the gps and it was the kick I needed. The positive side is that I got some interesting fast(ish) times for me (400m, 1/2 mile, 1k and 5k). Feel really positive and invigorated. Bring on the rest of the day.0
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Well done for getting out there and having a great run Robbie!
Parkrun was fun! Took it easy on the way out as it was all uphill, so definitely room for improvement on our times, 32:57 for my son and 32:58 for me, he beat me in the sprint! Thinking about going back next week as there is going to be a Kenyan international runner there and David Moorcroft might be there, he's injured so wouldn't be running. For those who haven't heard of him David used to be the 5000m world record holder and still holds the British 3000m record.0 -
Yeah a weekly newsletter Ceci. Good work on your 4 milers and great work on your 10k. You'll be sub 60 before you know it.
MM - Hope everything settles for you. At least you're still out running. I'd simply write it off as not being well. Hope you're better soon, if not already.
Romy, I prefer taeliesyn online What exercises are hurting your knees? Good work on your runs, I hope you and your son enjoyed parkrun today.
iain well done, more miles at this point will increase your speed. Just follow the program for now.
Paytra, Hope your leg behaves soon, nice run though.
Robbie, thanks for the kind words. The group run would have been great, but I think I would have crashed and burned on that worse than I did on my Monday run.
Glad the PMA talk has helped you out mate, you're doing great with your runs.
Tuesdays group run was good for me, although it brought some scary high numbers on the HRM. After some reasearch and thought I have decided to try low HR training. Where basically I try and keep my HR below a set number on all my runs. There are a few different formula's and theories on picking the low HR number. Most of mine came in around the 150ish mark so that's what I'm settling on.
Did my Friday trail run, trying to keep the HR low. I had to walk a lot, but I still averaged below 150. This mornings parkrun didn't involve any walking but it was running a lot slower than I am used to. It will be interesting to see how this all pans out.0 -
Romy, I think it's terrific that you and your son go running together.
Ceci, I wish we had an indoor track somewhere around here. Although perhaps tedious to run in circles, it would be more fun than a treadmill, I think.
Good runs everyone!
I ran the hilly route in my neighbourhood today, then along the riverfront. Ran a total of 6K and walked 2 (warm-up and cool-down).
I made my Jantastic goals for the week, too. Our team seems to be doing terrifically well!
Next week is going to be rough. My step-dad, who travels every winter to warmer climes, called and is coming home early because of "problems". He didn't specify what those are and he's 83, so it's worrying. I'm hoping it isn't a health issue but (other than robbery) can't think of what else it may be.0 -
Romy, nice going, you obviously need to kick earlier .
Taeliesyn, you'll love 80/20, big issue most people can't run slow enough. Have fun
PaytraB, hope your step-dad is ok and you can put your mind to rest soon.
End of week 11, 4 to go to Silverstone. 12mile run, according to Garmin but not TomTom, with a final mile fast finish. Went well, another run where I dreaded the fast finish especially around six miles. But again I surprised myself about how well the final mile went. Now tucked up at home watching the rugby.0 -
Paytra, hope everything is ok with your stepdad.
Romy, I sometimes wish I had someone to run with. A guy I work with said he'd run with me when I do my first 10 miler next week, but I'm worried about pacing. He's fast!
Taeliesyn, a guy at my gym monitors his hr during runs and walks some if it gets too high.
Robbie, as always, I am in awe.0 -
My Saturday long run was 9 miles. Finished in 1:32:45. My legs had nothing left at the end. Looking back at the Strava data, I realize that the course was downhill for the first half and uphill for the last half.
Today, I sat around whining about the cold temps for half the day before I got off my rear and went out to get the 2 miles in I needed to do today. It felt every bit of the 11 degrees accuweather said the real feel temp was. Of course I was overdressed and wished for fewer layers by the time I was less than a mile in! Legs felt good. For my cool down, I grabbed my dog and he decided that he needed to run today, so half of the cool down walk was actually running with the dog! (When an 85 lb dog decides he wants to run, there's not much I can do but run with him!) It was a good finish to week 12. Only 8 weeks left!0 -
Romy, glad you and your son enjoyed parkrun. Definitely go back again
Paytra, good work on reaching your Jantastic targets. Hope all is ok with your step dad.
Robbie, great running mate. For a little while I'm actually contemplating 100/0 LOL just to get me into the easy running rhythm which is going to challenge me I believe.
Ceci, good runs and glad you got out for your run and then drag lol. Both my dogs are over 100lbs so I know exactly what you mean about when they want to run.
Yesterday I took part in the most gruelling event I have ever done.
A beer mile. The process is, skull/schol a can of beer, run 400m. Repeat X 4
It sounds simple and I am sure it is, if you have the right beer. I had the wrong beer. Too frothy and too fruity. First lap I did ok, second lap I was starting to slow. 3rd lap... well the other guys all finished their 3rd and 4th laps, while I was trying to finish my 3rd beer. I nearly DNF'ed as it was that hard to get my 3rd down without throwing up and I didn't want to throw up. Looking back, maybe I should have skulled and chucked up. It would have added an extra lap on, but I think it would have been quicker LOL.
Finally finished my 3rd beer and lap, came in and I was offered a different beer for my 4th lap. Gods I was thankful for the change in beer. For all the pain and suffering, I am keeping my eye/ear out for the next one. It was a good way to spend an afternoon and I'm sure it would be much easier with the correct beer LOL.
There are various rules about beer size and alcohol strength, if you go to beermile.com it list the rules and the records. Mens record is actually under 5 minutes!!!0 -
Ceci as always when you get the volume you will blow me away with speed. I struggle with fast. Well done with getting out, be it Jantastic or your plan that finally helps you out. As we are all aware of on here, we are accountable to ourselves for our outcomes and progress, well done.
Taeliesyn, laughed at your comments, thanks for handicapping yourself with the beer mile. I am on a cutback week so expecting you to pull away in the MTS. 100/0 would be interesting, if it helps I still struggle with the recovery run paces, it feels not much faster than walking, but I suppose that is the point.
So for me, as noted above a cutback week with early starts at work, kids being picked up from rugby camp at 3. Cooking then mid evening runs ( I detest going out after dinner), but with my wife's work schedule it is that way or no way. A week where even easy runs are going to have to be sucked up.
Have fun guys0 -
This week is probably going to be a cut back for me too Robbie, with the low HR stuff, just not enough time to run the miles, so it may come down to who cuts back more. You're currently 15k up on me. You've really been building those miles. You'll be ready for a Marathon soon mate.
I do think the low HR stuff will be good for me, because even though I've done lots of runs at my prescribed recovery/easy paces, many have been on hills and not taken that into effect the HR running forces me into factoring it. I'm hoping to tolerate it for 4-6 weeks before re-assesing. Although I haven't done a low HR test run yet, I run a regular enough route that I will be able to see any changes.0
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