Daily Check In Thread -- 10k+ version
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Yep definitely remember the feeling of the kick for your HM Ceci, there's nothing like finishing strong
Robbie, I am really impressed I know many people who head into a HM or a FM etc with a plan, but it goes out the window when the race starts, especially their first time at the distance. I am convinced you'll be able to go sub 120 for your next HM mate.
On a different topic, unless you drop the miles next week, you're gonna kick my *kitten* on the Strava MTS, good work there.
Trail run tonight, still doing my revised LHR stuff. First several KM's sucked as I have something going on with my left Calf/Shin. Hurts like hell when I start out, but eventually warms up and all is good. If the pain didn't disappear once I'm warmed up I would be concerned that it could be a stress fracture of my shin, no swelling though so I'm hoping/praying it's purely muscular... Hopefully the massage tomorrow sorts it out.
It was a good run once I got the calf sufficiently warmed up. Sorting out the route and instructions for what hopefully will be a group run next week by headlamp.
I got new shoes on Tuesday as previously mentioned, during the fitting they film you on a treadmill barefoot, to see if you under/over pronate etc and do the stand on the heat sensitive pad so see arch hight etc too. Apparently I have very high arches, to the point my right foot actually leaves 2 prints on the heat/pressure pad. A heel and the ball with nothing joining them. Left is high, but not as high. Foot fall and pronation etc I seem to be spot on the money, very minor heel strike, but the main weight doesn't load my foot until I am midfoot and nearly over the top of it. And no pronation.. which I was very surprised at as I can see my foot landing and rolling as I run normally, apparently it is only the toes/ball that roll though. I know my stride isn't perfect as I could see feet crossing the centre line etc, but happy to know the very key part of my stride (footfall) is pretty good.0 -
Yesterday's run was good- 4.26 miles in 41:43, flat route, cool and cloudy.
Looked at the MTS, I've run 121k this month already. WOW.0 -
Taeliesyn, the plan has another 45 miles to go this month so expecting a MTS of around 220kms. Lets hope your calf/ shin is nothing serious. Good news on the gait analysis, I thought a high arch normally caused supination, so you have dodged a bullet with having a normal pronation. I know I am a heel striker I can see it in the wear pattern on the shoe but also have a neutral pronation, so feel lucky
Congrats on both you and Ceci clearing 120km this month, plenty of time to get to 200.
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You're all running circles around me. It's a taper week on my plan so just 8 miles tomorrow. Still working in walk intervals - tomorrow's plan is run 1.75 miles & walk .25, four times. My foot has been hanging in there, so I'm happy about that.
I did join a (seasonal) running group & we had our first run this week. They meet in different locations Wednesday evenings & run a 5K together - well we start out together, and everyone runs the same route, but everyone goes at their own pace. There were only 12 of us there, and immediately I was 12th. I start slow and get faster as I go along. It was a little discouraging that I was running faster than I wanted to and I still wasn't keeping up. I finally quit trying to keep up, settled back to my own pace, and enjoyed the run. I finished the run in the middle of the pack (there were a lot of hills, and I'm good on hills).
My HM last year they give stats at each timing marker of how many people you passed & how many people passed you. First segment 971 people passed me, and I passed 397. Middle segment 267 passed me & I passed 436. Final segment 9 people passed me, and I passed 91. Start slow/finish strong.0 -
Might have come across a bust this morning.
I have had some vibram five fingers for a while and decided to use them this morning on an easy run.
The guidance is to take them out for an initial run no more than 10% of normal weekly mileage.
So amended the program this morning to allow that to happen.
The first 3 miles were great, very little heel striking but I knew that I was working slightly different muscles.
So the outside of my right foot ached a bit, no surprise, then my left calf ached a bit.
That turned into a knot in the calf, and started moving from mid calf towards the ankle.
At 3.5 miles, about .3 from the end it just "exploded", within 20 yards I was walking (limping).
So after an hour it is stiffening up, can limp around, hoping it is not too significant but annoying all the same.
It reminds me of the niggle I picked up on the 10k run in November.![:\](https://community.myfitnesspal.com/en/resources/emoji/confused.png ":\")
Hopefuly it will recover as quickly.
Hope your weekend starts and goes better 0 -
Good running Laura, Taper must be respected Glad your foot is doing ok.
Your group runs sounds similar to what mine used to be, I am glad we changed the routine to loop back around every km mark and round everyone up again. Slowest person does 5k, faster you go, the more you run.
Bugger on the calf Robbie, hope it sorts itself quickly for you dude. What shoes have you been running in? I think the Vibram's may have been a too large a drop change for you mate.
Parkrun was good this morning, though I didn't run enough to warmup past my calf/shin niggle. Just a reasonably cruisy run. The massage this morning was both glorious and torturous as I predicted. It seems my calf/shin issue stems from an extremely tight piriformis (hip muscle) so there were periods where I pretty well forgot to breathe due to pain, and then the usual body funkiness where I got tingly/numbness in my foot when my thigh was being worked on etc. Down to one point where my right leg was being worked on and my left foot had the strange semi numbness happening.
It's definitely improved my issue already, looking forward to Monday's run to see how it's feeling.0 -
Nice runs! Great to read that you're all ready for upcoming runs!
I hurt my shoulder yesterday (fell on some wet grass and leaves) and can't raise my right arm in the (roughly) 25-75% range. I must have pulled a muscle; hope it clears up soon.
I tried running this morning but the jostle hurt my shoulder too much; best to rest it for a day or two.
All in all, I've been pleased with my runs. They are more relaxed again and my speed is slowly coming back. I'm not sure why but my runs have been hard and slow(er) since about mid-January. It's been frustrating. I now feel that I'm back to where I was in December and can work on improving again.
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12 mile run to finish w17 of 20 toward my half. I actually ran the entire distance (no walking breaks!) at my national park, so hilly. Finished in 2:07:31. I needed more water but had dropped my extra bottle too soon, so the first bottle was gone long before I got back to the second bottle. That shouldn't be an issue during the race as it is well supported with rest stops every 2 miles.0
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PaytraB keep at it, it will come together, if you have been pushing too hard, your body will rebel. Just keep with the mantra time on feet, time on feet. The speed will come back.
Ceci nice going, providing the weather doesn't spook you, you will be fine with your HM, you can definitely finish now you have done the 12 miler. Go girl, go.
Taeliesyn, nice going with the runs, and nice to hear that the massage had all the right impacts, funkiness aside. Hope it works for you. Shoes wise, Reebok sublite duos, they are quite light and set up for mid foot footfall. I have started to heel strike again, hence going back to ensuring that I feel it with the Vibrams. In hindsight, I should have stopped when the pain started at 3 miles, but thought there wasn't much further to go. It was pushing the limits given how little I've used the Vibrams recently. Will have another go next weekend.
The RICE with a bit of heat added in and some spiked ball massage reduced the tenderness enough to allow me to get out for rugby reffing this morning. No where near as mobile as normal, but ok. So ok in fact, that I did the scheduled 7 miler this afternoon. Back to RICE with a bit of massage and heat thrown in. Hope you are all ok, have fun with the running.
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Hope the shoulder heals quickly PaytraB, glad your running is coming along well.
You're going to nail your half Ceci!
Glad you're stoll on the move Robbie, definitely should have stopped at 3mi but it looks like you might have got away with it dude. Sounds like it wasn't a too big change in heel drop, going by what I could find on your duo's.
Well my run was cut short a little after 8k, my original niggle is still present, but I outran it by the 5k mark, which is an improvement of 3k. However I've uncovered another niggle that was stopping me from pushing off properly. I hadn't outrun it by 8k, so turned for home. It only took about 1k to get home. New niggle is at the front of my shin and as my foot loads up to push off, it really hurts and causes me to step short. I've tormented myself with my oversize tennis ball, and I'm hopeful for tomorrow's run.0 -
Taeliesyn, you are right in hindsight, but the task orientated side of me wanted to finish the run, without walking 0.75 miles. Will see how Saturday plays out, might take a separate pair of shoes out as backup, or just plan shorter. 2 runs yesterday, as today is proving to be a stinker, already had 5 hours at work, another 8 or so to go. No way I was running before or after work today. Good news, the intensive rehab including a neoprene compression calf splint has almost got the calf completely healed. Just a small amount of tenderness left.
Have fun0 -
Nice 22 mile ride on Sunday afternoon and a slow 3 mile run yesterday because my friend asked me to pace her. Will try to run at lunch today since bad weather is on it's way.0
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I have the exact same attitude and it one reason I have stayed away from a proper plan, since finishing B210K. I would probably go lame 5k into a 30k long run and find a way to finish it.but the task orientated side of me wanted to finish the run, without walking 0.75 miles.
Glad the calf is feeling better mate.
Ok well Tuesday night social run done and dusted, with excellent news. 95% Niggle free. Small niggle at start of first run (The push off niggle) which hung around for a bit, but had disappeared before I finished the 3.7km It was just a short run as I was trialling some new shoes which are Zero drop, so didn't want to do too much. Then 5.2k in another pair of Zero drop shoes. I'm glad I spend a lot of the time barefoot, otherwise I don't think I would have gotten away with that much distance. That lap was just running along casually and chatting with a mate, then another 5.1 with my mate, this time in my normal shoes, which felt like planks of wood at first, but soon felt normal again.
Then the social lap, I did a mix of the lap, and some 3min intervals with some friends as it is getting dark now, and neither had a headlamp/torch. Felt good to open up a bit.
Now calf is a bit niggly, so it's got another appointment with the tennis ball.
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Just finished couch to 5K and want to move on to bridge. I finished C25k running the full 30 minutes but not to 3.1 miles yet. So adding 5 minutes per week until I can get there. I'll start the bridge to 10k process then. I'm pretty slow, but hoping experience and more miles on my shoes will eventually help with that. My first 5k race is Mother's day weekend in May.0
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DianaLovesCoffee wrote: »Just finished couch to 5K and want to move on to bridge. I finished C25k running the full 30 minutes but not to 3.1 miles yet. So adding 5 minutes per week until I can get there. I'll start the bridge to 10k process then. I'm pretty slow, but hoping experience and more miles on my shoes will eventually help with that. My first 5k race is Mother's day weekend in May.
Welcome, have a look at the bridge to 10k now, it isn't really doing anything different to what you are already doing. Time on feet will get you a 5k in under 30 mins. If you follow c210k it will take 3-4 weeks, without effort
. Enjoy the journey and post regularly about how you are getting on. You have gone through the least enjoyable bit, now have some fun. Have you entered a race yet?
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I'm glad I spend a lot of the time barefoot, otherwise I don't think I would have gotten away with that much distance.
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Now calf is a bit niggly, so it's got another appointment with the tennis ball.
I spend the whole time at home barefoot, it drives my wife mad. The only time I wear shoes is outside the house, and even then I sometimes use the gorilla shoes (vibrams).
Glad the runs worked for you, but you need a spiked massage ball for the niggle, I have a love affair with mine
I also have a neoprene calf support sleeve, I am convinced that has helped the healing a lot by applying heat and pressure during the day.
I was looking at some Skora's as a more padded alternative to the vibrams, but I can't decide whether to pull the trigger on them. Have fun
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DianaLovesCoffee wrote: ». I'll start the bridge to 10k process then. I'm pretty slow, but hoping experience and more miles on my shoes will eventually help with that.
I think I may have suggested on the 5K group just going straight onto the 10K plan. It's a similar principle, inasmuch as it's intended to get you running for 60 minutes. Doing that will improve your 5K time, as you'll improve your capacity.
You'll make faster progress towards a better 5K time by moving straight on than trying to improve your 5K time in isolation.
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Bit of a rough few days, I picked up a chest infection last week that took a bit of time to mature. I wasn't feeling up to a run at the weekend so took my road bikef out for areasonably rapid 50K session. Average HR was high, about 150, for the session so about 10bpm higher than I'd normally expect for that level of effort. If I'd gone out for a run, an 18Km planned, I'm pretty sure I'd have been blowing out fairly rapidly and wouldn't have got significant value from the session.
I've recut my HM plan again, to account for the infection, and supposed to start again on Saturday. That gives me 9 weeks to the next HM, with a trail 10K about two weeks before that.0 -
@DianaLovesCoffee I'm with the others here. I'd move right on to a bridge to 10k plan. In fact, that's what I did. Speed will come with more running. Just keep building your endurance.0
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I ran 4 miles at lunch today, was supposed to be 2 slowish miles and 2 fast miles (with 2 minute rest between). Felt really slow throughout, but I guess technically, miles 2 and 3 were fast(er). 1-10:42, 2-8:31, 3-8:51, 4-10:26. And the 2 minute rest became more like 3 minutes of slow walking.
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Welcome @DianaLovesCoffee like everyone else, I think you should jump into the B210K program, it is designed as a follow on. You'll be fine
MM, hope you're over your infection and everything goes to plan for your HM
Ceci, sometimes things just feel slow even when you're moving! Good work on getting your run done
Robbie, I go many places out of the house barefoot too, down to the horses, out and about generally etc. If I don't need to wear shoes it's likely I won't.
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Robbie, I go many places out of the house barefoot too, down to the horses, out and about generally etc. If I don't need to wear shoes it's likely I won't.
Perth/ Nottingham/ Perth/ Nottingham. I think you are safer walking around unshod in Oz than I am in the UK, especially at this time of year. Hey impressed man.
Nice foundation run this morning, calf behaved itself, so I will give it another go with the gorilla shoes at the weekend, but will take it easier this time, if it hurts I'll stop (well probably).
MM hope the infection clears up, are you better making sure it completely cleared up and launching into your recut plan fully, rather than struggling on? Whatever you decide to do, hope it goes well, I am not one for taking my own advice.
Ceci, sub 9 minute miles are not shabby, although it does depend on how hard you were pushing. You will still nail the HM if you allow a taper. I expect that will be hard for you, but bear with it, it does help.
Have fun everyone.
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Fair weather runners, it's tipping down outside and I am not getting wet and cold. Might run later0
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Well today I have a two hour drive to get to my reserve forces unit, then a mile and a half fitness test/ threshold run.
Still feeling like I've got gravel in my lungs though, but it's not as bad as it was earlier in the week.0 -
Best of luck MM and here's hoping the fitness test doesn't drain you too badly!
Robbie... fair weather runner indeed! Truth be told, I'm happy to be hit by the rain while running, just not start a run in the rain myself.
Tomorrow night I'm going to be leading a group trail run by headlamp, hoping for 20km or so myself, will be interesting to see how it pans out.0 -
Robbie... fair weather runner indeed! Truth be told, I'm happy to be hit by the rain while running, just not start a run in the rain myself.
Dark and wet, and I knew it would be cold. Like you, if I get wet while out so what, I'm warmed up. Warming up in the wet, not inspiring. Early evening looks bright though.Tomorrow night I'm going to be leading a group trail run by headlamp, hoping for 20km or so myself, will be interesting to see how it pans out.
Good luck, sounds fun
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6 miles on the indoor track for me yesterday, as we had thunderstorms with hail and lightning. Finished in just under an hour and felt good throughout.
My brother who is running the half with me is on a motorcycle trip. This week his runs have included a 6 mile run below sea level in Death Valley and a 6 mile run a mile above sea level in the mountains of New Mexico. I don't know if I'm more jealous of the running or of the motorcycle trip!0 -
Taeliesyn, do you do the Canning River parkrun? I follow Phil Gore on Instagram, every time he posts a picture of a darkrun I think of you because I had never heard of those until you mentioned them on this thread.
I'm still doing nothing and I am pretty bored of it. I plan to start weight lifting (modified) and cycling next week (weather permitting). Typing that here will hopefully keep me accountable!
Hope you are all enjoying your running and I hope to be joining you again soon!0 -
Well it was a painful experience and I had to slow down considerably at about 1.9km to clear my nose as I couldn't breathe at that point. Against a target for my age of 12:55 I managed 10:57, so about 118 seconds of wasted effort.
Of the 11 doing the test today I arrived 5th, all but one were younger than me and the four in front of me were all young infantry soldiers.
Reasonably pleased with the outcome.0 -
Hahaha, small world syndrome. I know Phil through darkrun. I run at Pioneer parkrun usually it's just down the road from Canning River parkrun.Taeliesyn, do you do the Canning River parkrun? I follow Phil Gore on Instagram, every time he posts a picture of a darkrun I think of you because I had never heard of those until you mentioned them on this thread.
Hope everything comes together for you Romy!
Yeah, I'm not sure what I would be more Jealous of either Ceci! Both parts of your brothers trip sound good. Glad you've got the indoor track for your runs with that weather!
Good outcome MM, especially considering your cold etc.0
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