Daily Check In Thread -- 10k+ version
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I have decided I'm actually going to train to get my 10k time under an hour, so I started a 10k trainer program yesterday. It is a 10 week program and I have about 12 weeks until my next 10k race. This could seriously cut into my cycling time.
Week 1, day 1 was a 4 mile run, which I completed in 40:09. (Gym track- 56 laps!) 0 -
MM not sure what cadence I am cycling at, but I am trying to spin at the same rate I try to run at, 180 strides per minute (90 revolutions). Have no objective measure for it but keen to take an easier rather than more difficult gear, although finding that muscle memory if improving so inclines I though were difficult only 2 weeks ago now feel a lot easier.
80 to 100 is about ideal. Higher just isn't all that sustainable, lower is where you start to put a lot of stress on the joint.
I have a cadence sensor on my road bikes that feeds into the Garmin head end, so that I can use that display to keep me honest. Mountain biking and my Brompton it's less relevant, but I've got a good feel for t now as well.0 -
Good run last night, even though I failed at my intervals.
I have now fallen into running in the 12hr category of a track ultra, which has 3, 6, 12 and 24hr categories. Not quite sure how it happened, but it has so ummm yeah. Oh and it's this weekend.0 -
4.5 miles last night W12D1 18 min intervals. Did fine until the last 5 minutes and then really dragged. Would have probably stopped if I wasn't so close to home. So... off night and will try again Thursday.0
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I've officially started the 10k portion w9d1done. it wasn't too bad
5 miles total. ran most of it, except a busy street here and there. I felt good.0 -
@taeliesyn You are going to run for 12 hours? On a track? o_O
@DianaLovesCoffee Bad runs are still better than no runs.
@moyer566 Welcome!
I got up this morning and ran 5k in my national park. The weather was absolutely perfect! 64 degrees and low humidity! I finished in 30:47. Day 2 of 10k improver plan done!0 -
@Just_Ceci Yup... a 1/4mile track. I doubt I'll run for the full 12 hrs. If I hit 50k without breaking I'll be happy. Although there are only 4 men in the 12hr category, so I may be tempted to be stupid and go for a podium......
Good work on your run, and hope the plan does what you want
@DianaLovesCoffee That's still a pretty good run, I'd move on to the next workout if I were you.
@moyer566 Welcome! Sounds like you're going well.0 -
@taelisyn 50 K...wow...Good luck! Go for it
Welcome @moyer566
@Just_Ceci and @LLduds great times on your races
@DianaLovesCoffee I found Wk12 dragging too...the first one good but the second was a killer because of the heat and the third was ok.
Seems like everyone is progressing well.
A couple of runs for me since my last update. Finished Wk12D3 on Monday and did day 1 of week 13 today...2 22 minute intervals. After consistently running 4.5 miles the last couple of weeks, managed only 3.82 miles today. Legs feel really heavy! Next run planned for Friday.0 -
nice work all. it's been busy while i was away (eating ice cream and being lazy)!
i ran my last workout with a walking break today. managed to go 9.73 km in 1:02:21 - i was tempted to just keep going until i hit 10k, but i ran out out of route and i couldn't imagine running past my house (which is 1/4 up a considerable hill). i'm happy. next run is a full 60 minutes without a minute to "rest" - it's a landmark for me. haven't run for an hour steady before. EVAH!
i had a happy realization today. i have had to add a few hilly (minor, trust me) sections to the 10k route i've mapped. i've just run out of flat places to run! but it is definitely getting easier to run through these areas, and i'm grateful for the clear indication of increased fitness (beyond running for an hour - OMG!).
okay, my ONE hour is only a tiny percentage of @taeliesyn 's 12 . . . but i'm claiming it!
keep the great updates coming!0 -
maggiekat7 wrote: »nice work all. it's been busy while i was away (eating ice cream and being lazy)!
i ran my last workout with a walking break today. managed to go 9.73 km in 1:02:21 - i was tempted to just keep going until i hit 10k, but i ran out out of route and i couldn't imagine running past my house (which is 1/4 up a considerable hill). i'm happy. next run is a full 60 minutes without a minute to "rest" - it's a landmark for me. haven't run for an hour steady before. EVAH!
i had a happy realization today. i have had to add a few hilly (minor, trust me) sections to the 10k route i've mapped. i've just run out of flat places to run! but it is definitely getting easier to run through these areas, and i'm grateful for the clear indication of increased fitness (beyond running for an hour - OMG!).
okay, my ONE hour is only a tiny percentage of @taeliesyn 's 12 . . . but i'm claiming it!
keep the great updates coming!
Great work and claim your 1hr!!!
There is no way on earth I'm going to run for the full 12. I doubt I will even be moving for the full 12.
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@Just_Ceci way to go, a runner you will become yet. With your aerobice base from cycling, I think this will be relatively easy for you, hills and pacing will be your biggest threat, great job on the run.
With you on that one, still not out running, I am now defering to Saturday
@DianaLovesCoffee Bad runs are still better than no runs.
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@moyer566 Great to see you running on the 10k programme
@taeliesyn Welcome to the loony bin, 12 hours on a 1/4mile track, at least support and motivation will be close at hand, what are you going to do to break the tedium of going around in circles? How many people are they going to try and fit on this oval? This sound like a lap could be longer than 1/4 mile quite regularly. Have fun!
Still not running but picked up a cyclocross bike last night which had an issue or 2, but all fixed now.
I am currently nursing left knee (running injury), Right knee (door frame) and dislocated finger and two sprains on left hand (stupidity). I joked the other day that I could drown drinking a glass of water, I am no longer sure that I should joke about it.
Great running everyone and enjoy yourselves0 -
@ftrobbie Sending healing wishes your way mate, hope you're back at full power soon.
We change direction every 3 hours, so that will help (Marginally) we will begin with 52 people. Up to 17 of which are on the inside 2 lanes (24hr competitors, unless they are walking) the rest of us are in lanes 3-5. I'll definitely have the iphone going for music etc and I'll be doing some laps at a walk, probably jog backwards some laps etc.0 -
thanks for the welcomes @samra338 @Just_Ceci @ftrobbie
my schedule is a little off so I ran again doing w9d2 and I just felt rough but that's because I was going faster than normal.
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Robbie- sending more healing wishes your way! Have fun with the bike!
I ran 4 miles this morning in 37:40. Very flat route around my neighborhood and perfect weather (62F) made for a great run!0 -
A short puppy run this morning to keep the streak going.
And for anyone who wants to follow me trying to run around a 1/4mile track for 12 hours tomorrow(Aus time) , the live tracking link is.
http://my3.raceresult.com/38929/results?lang=en#0_4C728B
It starts at 11am West Aus time, and I'll hopefully be running until 11pm. I'll update later once I have my race number (for those that don't know my name)0 -
Thanks for the link @taeliesyn ! You'll be starting your run about the time I go to bed tonight. Have fun!?
I rode yesterday after work a short solo ride and a longer ride with the girls for a total of almost 33 miles. Couldn't make myself go run this morning, even though the weather was perfect. I will probably regret that decision as the temps promise to creep back up in the next few days, so outdoor running will probably not happen much!0 -
@taeliesyn - I'll be cheering for you from Texas! I can't imagine running for 12 hours....
I finished week 13 (run 30 min, walk 1 min x 2) of my 10K trainer this a.m., which means only one week left. I ran without difficulty, although some frustration with my 12 min/mile pace. I just keep reminding myself of @ftrobbie encouraging us to not worry about pace right now...still, hard to do when comparing yourself with friends on RunKeeper and the like.
I have another 5K tomorrow evening...it's an "urban trail run" which means we are running on a golf course My first 10K is 2 weeks from tomorrow!!! 0 -
@taeliesyn I'll be logging in to see how you are going when i get up, you'll be about 3-4 hours in. Good luck
Thanks everyone for the best wishes, the hand is beginning to get some motion in it and at least I am off pain meds.
@LLduds you need to do what you are comfortable with but although I love Strava, it can also lead to some bad habits. A lot of running needs to be done at a pace it doesn't wreck you, You can go hard but you also need to rest for long periods, as a philosophy you never stress the body frequently enough to make any real progress. I suspect if anyone told you you'd run for 60 minutes with a 1 minute walk break in the middle 3 months ago, you would have laughed at them. You are doing great.
Weekend plan has been disrupted slightly, so doing a final prep ride tomorrow for the commuter rides next week. A trial run on 2 different routes, one out and the other back. Going to use the junior parkrun to run with the boys on Sunday to give the knees a run out. (See what I did there )
Have fun0 -
Hi everyone, I'm number 180
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@taeliesyn looks like we are going to have a podium finisher, well done and a great start!!0
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Cruddy run, I just couldn't find a comfortable pace. Only did five miles. The other days went better. W9d3. Since I had a hard time this week, I'll think I'll repeat it, maybe0
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Cruddy run, I just couldn't find a comfortable pace. Only did five miles. The other days went better. W9d3. Since I had a hard time this week, I'll think I'll repeat it, maybe
Personally I would go onto w10, just try to work out what was wrong. Pace, temperature, humidity, fuel etc and then see what you can do to offset. Rubbish runs happen, the key is to move on, good luck with whatever you choose to do
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@taeliesyn looks like we are going to have a podium finisher, well done and a great start!!
I won. I freaking won it! 85.3km in 12 hours. Was great till the last 2, then it was a sufferfest0 -
Busy day planned, so only have time to pop in and quickly say . . .
. . . this morning I ran my first 10k in 1:04:14 with an average pace of 6:25/km
Proud of myself. Now, I'm off to have some fun with family and will be back over the weekend to see how everyone else is!0 -
@taeliesyn looks like we are going to have a podium finisher, well done and a great start!!
I won. I freaking won it! 85.3km in 12 hours. Was great till the last 2, then it was a sufferfest
Fantastico, you are now officially a nutter. Well done, been keeping an eye on you during the day. Hope the post race suffering is short
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@maggiekat7 That is a great time! You should be very proud!
@moyer566 I'm with Robbie. I'd move on. Every body has a bad run from time to time.0
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