Daily Check In Thread -- 10k+ version
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Bad weekend all round, Nottingham Rugby lost on Friday night, Quins and QPR lost yesterday. Had a good coaching session this morning with the U8s, we were joined by Sean Romans (Nottingham scrum half) and Brent Wilson (Nottingham captain and flanker). Really nice for the kids, and great to talk to Sean and Brent afterwards.
Had a 10 mile long interval session on the Nottingham Waterways towpaths before rugby training. Quite a refreshing session, good confidence builder for the HM. Intervals are definitely getting easier, practice makes perfect. Might even get a swim in this afternoon, trying the equivalent of couch to 5k in the pool.
Romy you need to look after yourself, hope the knees and ankle continue the rapid recovery, take it easy and look after them.0 -
Great job Romy!
Robbie- Swimming is on my list of things I want to do soon.
The one thing that would keep me from running a full marathon would be the time commitment. Seems like I'm running all the time now, I can only imagine how much time I'd have to put in for longer distances!
I got to run my 10 miles outside on Saturday. It was cold, but the paths were mostly clear after the morning rain. Only had to detour a couple of times to avoid flooded tunnels. I stopped in the middle long enough to take off a layer of clothes. I always seem to overdress! I finished in 1:45:26. My heart and lungs were great- my legs are still complaining! I need to figure out how to fuel more before running and maybe even during. My stomach was growling at the end. I don't think hydration will be an issue. I won't even bother carrying a bottle during my half, since there will be rest stops throughout.
Sunday morning, I got in my scheduled 2 miles before breakfast and the snow started pretty shortly thereafter. Glad I got it in early! Week 13 done, 7 left!0 -
It's 4 weeks to my 10k, everyone tells me it is really hilly and the hardest 10k they have done. I had a look at the elevation map and it said it was a climb of 45m and my friend has run the route a few times recently and her Strava feed said she had an elevation change if 83m. Either way I should be okay, most of my Jog Scotland runs on a Wednesday night have an elevation change of at least 80m. Really looking forward to it but I have no plans to try for a PB I just want to enjoy it.0
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Good morning everyone!
Had a busy weekend with a houseful of family. We cooked up a Chinese New Year feast on Saturday and it was delicious! We're still taking my step-dad to the Emergency room every day for treatment for his infected leg. He was given the permission to return to his home yesterday if he continues going for treatment from there (he lives across the strait). I hope he goes. He's not always reliable when it comes to things that inconvenience him. If not, he'll have to come back and stay with us until his leg heals.
I managed to get in a run yesterday to complete this week's Jantastic goals and am now thinking about my March goal.
I'd like to speed up my running. I've become complacent with my speed and my leg is hindering speed as well. I'm thinking that I may start doing C25K again, running my complacent speed for the walking intervals and speeding it up for the running intervals. Has anyone tried this method? Does it help with speed? I may be limited by my leg but I'd like to try something.0 -
@PaytraB My speed has increased the more I run. More miles = faster. I've heard of people running during the walking intervals, but I never tried it. I moved right into a 5 to 10K program, thus increasing my miles.
I have a friend who is a trainer, she took my 1/2 plan and incorporated some speedwork and hills. I think that is really helping my speed too. It's only 1 day per week, but seems to be making a difference.0 -
Romy, the thing with the LHR training is it's most effective on the long runs. Investigate and if you've got a HRM have a play to see what sort of pace you would carry doing a LHR run. Hope your knee and ankle heal up ok.
Your 10k sounds fine. I know hilly is relative to everyone, but 40 or even 80m over 10k is almost flat to me.
Robbie, I know the long runs at slow paces mean a long time, but you're running your long runs faster than me mate
Good work for getting out with a hangover. Bugger about the rugby and keep us informed on the swimming. It's meant to be great cross training.
Ceci - Yeah fuelling during a run is good advice, try some different gels or I even use a muesli bar on most of my training runs. Gels are generally more effective. Other people use jelly beans or various sweets. If you are fuelling though often your need for hydration increases too.
Paytra - generally more miles and consistent running will help your speed, otherwise a dedicated speed session once a week is a good idea.
I think the C25K approach could work, but you risk doing too much speed work as the program advances and this generally causes injuries.
Hope all goes well with your dad and he sticks to his appointments.0 -
Ok so now my update, Saturday's parkrun was another horrendously slow run, and earlier during the day on Monday I was contemplating giving up on the LHR stuff. Got home from work, had a quick nap while it cooled a bit and then headed out.
First km was good, 2k was good too. Then my pace seemed to start to blow out. I finally clicked that all my horrendous pace runs, had been done with me seeing my pace while I was running (Screen I had set on the garmin) So I changed screens to only show HR and ignored pace.
Queue a good run. I was averaging 7:50min/km at the 16k mark and dropped down to an average of 8:12 for 24k. Happy with that, and now to see how I back up later tonight. Not sure what the temp is going to be. If it storms like forecast, it will drop the temp into the low 30's otherwise it may actually break 40C
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Hey, nice going everyone, some nice sessions in there.
PaytraB, with Ceci, going longer will improve aerobic performance and will improve speed. C210k would work, Ceci, upsaluki and myself have all transitioned that way. Personally I would not go down the C25k doing the walk intervals faster. If you want to do 5ks faster I would pick up a specific 5k training plan, same for any distance. It will be outcome specific. There are many free ones out there, pick one and see how it goes. I also hope your father gets better soon.
taeliesyn, 3hrs 20 on your feet is still impressive and as a result you broke the 200km for the month. Well done. Although I think it is a long time, I know I have to overcome the mental barrier soon, if I am to do a FM, it will be 4hr30 chip time plus all the other palaver, based on extrapolating current performance. Re times, you are adapting to a different set of training inputs, in a straight foot race, you would still leave me in your dust, remember the temps you are going out in.
I can swim in a fashion but never had the stamina to do more than 2 lengths. In the family the boys can do a mile and a 1000m respectively, my wife can bash out 500m without trying and I struggle on a length. Holiday, later this year, is a 2 centre affair, one with 5 huge pools. I need to be able to do more than 25m to really enjoy it. So 0 to 500m is a 6 week c25k equivalent, although I could not do workout1, so I am extending it a bit further. I am adding time in pool to time on feet.
Yesterday, had a good foundation run, each target pace, was run at the fast end, again felt really good. It might be psychosomatic but Matt Fitzgeralds 80/20 has certainly lifted my perception of my performance and the stats seem to bear it out. Have a 5mile plus tempo run this morning, if it goes well it should be close to my existing 5km pace.
Have fun0 -
Paytra, I did the B210K, but that's what helped me bring my times down, and then a bucket load of running since have kept the times coming down (Until this training swing)
Robbie, yeah 3:20 on the feet is a long time, but honestly it didn't feel like I was out there that long, which is a good thing.
Sounds like your swimming is about the same as mine mate, I can swim decent distance if I do side stroke, but ask me to freestyle and I crash and burn quickly. If I ever consider triathlons, I may use the C25k approach for my swimming too.
Enjoy your 5 miler!0 -
Well got to 200km for the month, and did my fastest 5km time (27:54) in the middle of a 5 mile tempo run. So happy, hope this is the start of a great day, and hope your days are just as successful.
Have fun0 -
Well done Robbie and Taeliesyn on your runs. Looks like you might have had a breakthrough with your LHR training! Ceci, I'm with everyone else, just running regularly will help your speed. I would have a look at specific running plans as I find that gives me the motivation and structure I need to improve. But don't compare yourself to other people, my km time has come down by 2 minutes in the last 2 years but I am still one of the back markers at parkrun.0
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@Ceci I have, in the past used SIS gelswhilst on the move, although at my HM in October I took them at 5K intervals and the last one landed quite heavily. Probably not helped by having been in pain since about the 10K point with ITB Syndrome.
Generally for trainning runs up to 10 miles I'm now comfortable going out cold. That's now my midewek long, so tends to be at about 1900 having had lunch at about 1300. I may have a granola bar or something late afternoon.
For longer sessions I tend now to be on Saturday forenoons, so about an hour before heading out I'll have porridge with a handful or nuts and a banana.
I've been experimenting with on the move nutrition recently, honey stinger chews seem to work at two of those every 5K/ 25 minutes, gels are still ok for around HM distance but beyond that feel uncomfortable. I have used SIS bars and recently an OTE bar, but find them too chewy for running, I end up slowing to a walk while I eat, and have to drink a lot as well. They work ok on the bike though.
It's just a question of experimentation, and balancing the conditioning to run without fuel with the need to practice eating on the move, and find something that works.0 -
I am scheduled to do 5 miles of hill repeats today. Really hoping the temp gets above freezing! (Right now it is 22 and feels like 9.)0 -
So I did 8.3K easy last night and it was horrible. Legs were like lead, probably a reflection of having been working non stop. I'm probably a bit underfuelled as well as I didn't get much chance to eat properly over the weekend.
This afternoon I had about 400 cals of yoghurt coated dried fruit about two hours before going out for an 11Km tempo session. Felt much better tonight, maintained a good pace throughout and no issues.0 -
MM sometimes you get runs like that, glad to see that it looked like a temporary blip.0
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I did my 5 miles of hills yesterday. It was cold, but not uncomfortably so. I did 6 reps of a long hill, stretching out the downhill recovery a couple of times. I ended up with 3 PRs on this course!
Strava Link
Elevation Pic:
The little blip at just past 3.5 miles, I turned and went back up a short climb to see how fast I could do it. That's the toughest part of the segment, then you reach what you think is the top, come around the corner and there's more climb!0 -
Great job everyone. My boys have been sick with the stomach flu the last few days so I missed my runs on Sunday and Tuesday. Hopefully I can sneak one in today.0
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Yesterday was a 3km run on my training plan, some people might think its not worth doing but I like them as I am always short of time and they are easy to fit in. I had to do 30 minutes for Jantastic so I took my dog and did a run/walk up the railway line. Only managed to run 2.9km as it was so muddy and slippy. 35 minute run with Jog Scotland tonight.0
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upsaluki, hope the boys get well soon.
Ceci, saw your run on Strava this morning, great work, the false flat on the corner looked interesting. As on Strava you will feel the benefit in a few weeks time.
Romy, whatever works for you. You are getting miles in anyway round. You won't get pushback from me. You are getting some long runs in with the rest of your programme. Good luck tonight.
Nice and easy recovery run this morning, again pushing the fast end of the pace bracket and the second swim workout for me tonight. The 0 to 500m swim session was better than Sundays first effort, but still away from the supposed start of the programme. I still need way more rest between lengths than the plan. However like C25k it is going in the right direction. Felt a lot more confident tonight. Foundation run tomorrow morning, mixed interval run Friday morning and the third swim session on Friday night. Then get ready for more Six Nations magic.
Have fun0 -
Foundation run this morning was done identically to the one on Monday, same route, same time, same average hr. Almost indistinguishable from each other. Feeling really invigorated for the day. Have fun
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Foundation run completed this morning. Almost identical to the one on Monday, same route, same pace, same average HR. Consistency. Feeling really invigorated for the day. Have fun0
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Consistency is good, robbie!
After Tuesday's hills and yesterday's 10k, I have achy muscles today. I intentionally chose the flattest area I could to run yesterday (hard to do around here!) It was good! Pretty steady pace for the first 4 miles and a little faster for the last 2. My scheduled 5 miles today will undoubtedly be in the gym as a cold front came through last night!0 -
It's all got suddenly very serious!!
This arrived today, kit bag and number!!
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Fantastic Robbie!0
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That's exciting, Robbie!
I did my 5 miles at the gym yesterday in 49:56. I am always inspired by people in my gym. Yesterday it was the guy in a wheel chair with no legs below mid thigh. He did the entire weight circuit of upper body machines and spent at least half an hour on the upper body ergometer. As Varda would say, "Ain't no reason you can't, man!"
This morning it's 11 degrees with a feels like -9. If it's this cold tomorrow, I will be doing 10 miles in the gym. Praying for warmer weather!0 -
Thank you ladies, it is very real now, 16 days to go. Ceci, praying for warmer weather for you.
Had a hard session this morning, really did not want to do it, but got out. I actually started mentally talking to myself as the intervals were hard. On the first sprint interval my heart bounced to 191 bpm, previous highest I've seen is 186, including rowing many years ago on all out efforts (when wearing a hrm). Not looking forward to the repeat next Friday. Got my swim session done tonight, still following a pre start to 0 to 500m. These are getting easier.
Looking forward to a simple recovery run tomorrow.
Good luck everyone.
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Recovery run done this morning, what with intervals yesterday, swimming last night and a dress rehearsal tomorrow for the HM in 2 weeks time, I wanted a really easy pace this morning. Warmup was sluggish, the start was worse, so settled in for a middle of the road run. I decided to just try and focus on efficiency and cadence. Well the result, the best recovery run as measured by low HR at a similar pace to other recovery runs.
Managed 220km for the month, best effort yet, starting Monday on the taper for the 15th
Post 15 March will re evaluate training paces for the Humber Bridge HM at the end of June0 -
Last night was a 10Km recovery run, pavement with a couple of hills, but out in the dark so quite pleasant. Managed a nicely fast finish on it as well.
Tonight was 21.1Km. I'd decided to defer until tommorrow morning but then realised that I hadn't done the Strava HM this month so went out in the evening to get it done. In the dark, through forestry and muddy trails, with a headtorch on. Good session but qujite slow as I had to stop and walk a few times to avoid falling or steping into a big puddle. Very rainy and up on the ridge of the South Downs it was an icy wind.
Good fun session though.
Robbie, all the best with Silverstone. Should be a god day.0 -
Hi everyone. Did a quick scroll to try to catch up.
Romy a friend of mine did a version of C25K to work on speed. I think like someone else said it was just the earlier weeks of it though. Last summer my trainer only wanted me to do speed intervals or hill repeats 1x a week. I liked them though.
Robbie I'm interested in your swimming progress. I found a similar program but can't get in the pool enough to be consistent with it. Just finished a 6 week beginner adult swim class that was too basic (first class I swam laps while the others got comfortable putting their faces in the water) but I came out with some good tips on how to correct my form.
I find myself finishing C25K and doing marathon training at the same time, which sounds all kinds of wrong. I'm doing C25K for my 2 midweek runs until that's done, with an adapted long run schedule on Saturdays. This is marathon week 4 & is a taper week so I did 7 miles - ran 1.25 miles & walked 1/2 mile four times. The three past weeks 7, 8 & 9 miles) I did 3 of those miles on the elliptical with run/walk intervals on the treadmill. My trainer is adapting it as we go along based on how each week goes. Last week's 9 miles was so broken up it felt too easy. Today was good - tough but doable. I'll have 30 & 35 minute runs this week then will "graduate" C25K.0
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