Daily Check In Thread -- 10k+ version
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Echoing the above, Conga-rats to @eyethree , @LLduds, and @maggiekat7 for finishing the program.
@eyethree 3-4 times a week sounds good. Honestly though, I would find a way to suffer through the afternoon heat, even if it's just 1 run a week and shorter (Start at 1mile and build up). Once you learn to run in the heat, when the cool change comes you'll find your times dropping without you even trying. And trust me it is possible, I know running in the heat. I made the Jantastic newsletter this year for running in 37C (just shy of 100F) heat, that was the average temp too, I'm pretty sure it peaked over 40C.
I believe Endomondo has some good plans. I haven't used it myself though. A 5 or 10k improver program/plan will help with speed.
Good to see you again @PaytraB
Good to hear you're still running.
@LLduds Trail runs + hills = walking, 34min for a 5k with hills is a good time I hope your 10k goes ok, and good luck with the HM
Thanks MM, hope your training gets back on schedule soon, the 12k sounds good though.
@moyer566 Great work and glad your soreness was only temporary!
Ceci, great running as always. It's good to get out with faster people sometimes.
@maggiekat7, great work If you've got the time for a reasonable plan. I think you could build to a HM by April, but play it safe and smart. Better to miss a race than blow up in one.
@samra338 Sorry to hear about your foot and hip, what sort of issues? Good work on continuing with the program with extra breaks though.
@ftRobbie hope everything is going ok for you mate
Hope I didn't miss anyone there.
I've been ticking along with my runs, some short ones with the pup, some of my regular runs, and I did a group trail run on Sunday, 24.5km It was originally going to be just 20k as I should still be doing easy recovery, but I tagged in with some of the faster people, especially on the way back (it was an out and back) I tagged in with the really fast people and we ticked over 5k in about 25min. I dropped off that group when we all took off again after a regroup. A little over 60km for the (recovery) week.... umm I think I have a running problem lol0 -
This weekend was all about the bicycle for me- 100k Tour de Cure ride on Saturday and a slower easier 20 mile recovery ride today. Debating on running a 10k on Labor Day. Might just volunteer to help out. Not sticking with the improver plan all!0
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Post vacation recovery and trying to get back into a normal routine. Starting on W13 tonight with two 22 minute intervals. My brain is telling me this will be easier than the three 18 minute intervals. I'll let you know what my body thinks. I will miss running in the state park - that was sweet!0
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easy day for me today with a couple of short walks. I don't want to push too hard being a new runner
but I'm looking forward to see what I can do tomorrow w11d20 -
Hello! Its been a month since I last checked in. I totally fell off the wagon and stopped running. I've been fluctuating about 3 pounds. I've been feeling really tired and sluggish. Well Saturday I decided enough was enough and went to the park to workout. I'm no where near being able to run 3miles non stop right now, so I contemplated restarting c25k. There was a light breeze, lots of people and the sun reflecting off the lake. The path around the lake is 1.44 miles. I decided not to follow any plan and just run. My goal was to do a complete lap around the lake. I did it! My time wasn't too bad considering all things. The first mile was only 45 seconds longer than where I was a couple of months ago. The last portion was much slower. LOL!
Not sure if you remember, but I completed c25k solely using the treadmill. I found the run outside a whole lot easier. I think it beacuse I wasn't focused on speed or time. I even turned off the notifications on the runkeeper app. I know I have a ways to go to catch up but I can't see myself starting from scratch. If its ok, I would like to run and post my progress on this board. Its good see those who started b210k around the same time as me still posting and moving forward.
I'm looking forward to my next run.
Question: I've been experiencing some discomfort in my Achilles tendon since Saturday. Is it ok to still run?
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@taeliesyn still feeling sorry for myself, knee is still sore, the boys had a late night on Saturday visiting grandparents. They were not up in time for junior parkrun and by the time I summoned up the courage to go out it was hissing with rain. At least cycling to work is helping the CV, another 30 miles racked up today. The full marathon pack arrived today, the race is in 5 weeks time, I am hastily changing the programme so that I can at least compete. Pretty knarked at the moment. Aiming for a run out tomorrow. Struggling with running and knowing how far I have got to go. We seem to have phases, me piling on the kms whilst you are injured and vice versa. I need to be patient but that is not one of my attributes. Good going on your runs, you seemed to have turned another corner. Great work and thanks for the support, it does help
@Just_Ceci, nice work on the bike rides, I know where your true desire lies, run when you want to, it shouldn't be a chore.
@DianaLovesCoffee you will either be right or you will be right. Remember you can always slow the pace down.
@moyer566 it is better to take the programme slightly slower than do too much. You just need to run frequently enough so the physiological adaptions take place.
@fit4life_73 this is a board that is pretty relaxed, Ceci, MM and I post bike rides on here so posting rerunning prts of C25k has got to be ok, it is more relevant Everyones discomfort is different, I dislocated a finger last week and reset it without anesthetic, practised RICE and carried on. Some would not. To me nagging is ok, but sharp pain/ jolts are not. You are the best guide to your body, however consider the alternatives. If resting a day or two ensures that you are healed then rest, if running is going to make it worse stop. If it just nags and aches then providing it does not get worse you should be ok, but it is your decision and remember a couple of days rest for us amateurs is not going to make a big difference. Good luck with whatever you decide to do.
Have fun everyone
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Welcome back @fit4life_73
@taelisyn My foot had been troubling me for a few months even before I started running. I saw the GP, who thought it might be Morton's neuroma and referred me for a scan, which revealed bursitis in the foot. I have been cleared for running though, with caution to listen to my body. I am all right while running, but am struggling to put weight on my foot for a few hours after the run. Saw a physio last week, who says it's plantar fasciitis. I'm currently doing additional stretching exercises even on days that I am not running and strength training for core and hip.
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@Just_Ceci Do the run!!! and pull your finger out on your plan
@DianaLovesCoffee Hope your brain was right, and that you also had a good vacation
@moyer566 Wise move, it's better to start a little too slow than to go too hard and injure. Once you've been running a while you'll know when you're pushing too hard.
@fit4life_73 Welcome back, and yep keep posting in here! Once you've made it here, there is never any reason to leave, as Robbie said him and Ceci and MM (at times) post about their cycling, many of us have posted about our very short (for us) runs when coming back from injury.
As for your Achilles, only you and a doctor really know that answer. A dull ache may be find, sharp pain not so much. If it's ok when you run but gets worse after, then more rest and maybe a dr's visit. I've had 'niggles' that have taken me up to 8km to warmup past and been fine, others not quite so.
@ftrobbie Sorry to hear you're not getting the pavement time mate, I know this was a target race for you, but have you considered seeing if you can drop to the half? It's better to mongrel your way through a half and then have not so much recovery, than to mongrel through the full and possibly break yourself completely. Yeah we do seem to be at opposites to each other, hoping you can sync up with me soon mate and be back out there clocking up the miles.
@samra338 I hope it's just a mild case of PF for you, or something else. If it really is PF you might need to investigate different shoes, and do a lot of googling. Although from what I know PF will mess with your running aswell, not just after. Keep up the strength work and the stretching!
A relatively easy 8k for me last night, well mostly easy with a few Zombie inspired bursts of speed as I returned to listening to the Zombies, Run! app while running. I did do the smart thing this time though and if a Zombie chase started when I was headed up a hill, then I turned and ran down. Not gonna do hill sprints in the middle of an easy run.... well not when I should be in recovery and I have a HM this weekend.
Got home from that run recovered for a little bit and then grabbed the dog and took her out. We're up to 2.8km now all done a jog/trot including the hills. Even though we extended the distance the average pace has dropped ever so slightly (once her toilet breaks are excluded by strava lol) so pleased with the run, except for the 1 moment when she nearly tripped me.0 -
I ran today- 4.21 miles with some speed intervals. Not unpleasant.
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DianaLovesCoffee wrote: »Post vacation recovery and trying to get back into a normal routine. Starting on W13 tonight with two 22 minute intervals. My brain is telling me this will be easier than the three 18 minute intervals. I'll let you know what my body thinks. I will miss running in the state park - that was sweet!
Easy Peasy! 4.5 miles. I'm going to have to look for a new route soon since I'm already doing a loop twice and can't see going a 3rd time around.0 -
w11d2 down. I don't know my distance because my health app screwed up and lost 10min of my running. but I think I was close to 6.5mi as I had 5.45mi actually tracked. or I had a slow day. I have no idea. Last run, it only tracked half of it. It might be time for me to download runkeeper.
I have found the "I can't do this" is taking longer to start. so that's good.0 -
aaand, i'm BACK!
Hi, everyone! it's been a little while since I last posted and things have been pretty good! Still plugging away at the running but I haven't been following the b210k program. I've found that as long as I run s-l-o-w-l-y, I can go for a pretty long while without needing the breaks.
I'm still signed up for a half marathon in Nov which I'm still quite apprehensive about. But each time I get through a "long run", I feel less nervous. I did 7.4 miles this past Sat! It took 95 min (13 min pace) but I felt great. No doubt the wonderful weather helped.
congrats to all the b210k graduates! keep posting! I was 52 posts behind on this thread but managed to get through every single one just now.
now the question is, once you graduate b210k, which group do people join next?0 -
I think some of them join the long runners, but you can stay here and revisit c25k and offer support0
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Have fun here, I look in on the LDR group, but it's more "serious" and there is not a daily update thread that is active. Have fun0
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@taeliesyn you have opened up my vocab, I could "mongrel" around the HM and it would be better than breaking myself on the FM. That is an option open to me but not one I had considered. Cheers for the nudge0
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Crunch point, six weeks until my next race and I have last years time to beat.
So on Saturday I took my trail shoes out to abuse them, fairly short 5K out in the woods. I took the dog, a Staffordshire Terrier, so limited him in terms of distance, although I maintained a comfortable 5:50/km. It was reasonable underfoot, so a pretty enjoyable session. Today was a 10Km tempo session out to Battersea Park and back. Felt ok, although the 5:28/km was probably as fast as was wise in the circumstances.
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I'm planning on sticking around here, and hope everyone else does as well 0
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Rest day. Did some bodyweight stuff and flexibility after the walk with the dog.0
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Finally worked up the courage to start the endo 10k improver plan. I think my hesitation stems from the fact that I'm a little leery of interval work. Despite my anxiety, I quite enjoyed last night's run. I have a real speed issue, in that despite how hard it ends up being on me I can't seem to slow down. The workout was supposed to be 11 intervals of 5:19 min/km with recovery intervals of 7:38 min/km. My "recovery pace" ended up averaging close to my normal pace (6:20 min/km) and a few of the fast runs were under 5 min/km. The timing of the fast bits had the unfortunate coincidence of matching up with a few of the stretches where there is a rise in elevation. Hellooooooo heart rate! Then of course, my monitor ran out of juice shortly after the toughest parts, leaving me without a good idea of how my poor ticker recovered for the remainder.
Ran 8.42 km in 53:39
Next workout (tonight, I guess) is another interval run, but not as long and the speedy bits all happen in the first half giving me the second half of the run to plug away happily at my own speed.
@fit4life_73 and @JSC145, I am tickled to see you both posting again!
Great work everyone else! It's getting busy with back-to-school just around the corner and four kids, so I don't have as much time to post or respond - but I am reading your updates!0 -
So todays run isn't going to happen. I started a new job a few weeks ago and it's pretty hectic, lots of short notice travel. I had an unexpected trip out this afternoon, and rather than bother with a taxi back to the station from the visit I walked three miles, then another two at this end. In leather soled boots that's left me with a bit of heel pain.
ETA: It's a monstrous blister.0 -
I ran, I ran, I actually ran. Two weeks of sulking and biking but no running, but tonight I actually got out. The knee held up, slightly stiff but no pain. It might have healed. No target pace but fell at the slow end of Z2 and in the middle of Z1 (Matt Fitzgerald zones)
Hope you are all doing well. I am so H A P P Y
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I ran, I ran, I actually ran. Two weeks of sulking and biking but no running, but tonight I actually got out. The knee held up, slightly stiff but no pain. It might have healed. No target pace but fell at the slow end of Z2 and in the middle of Z1 (Matt Fitzgerald zones)
Hope you are all doing well. I am so H A P P Y
WHOOO!!!!!
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Great work everone!
@JSC145 for social chatter stay here, for encouraging others, here and C25K group. For serious discussion, the LDR group
@maggiekat7 Try and stick to your prescribed paces, the Endo plan will adjust itself if it needs too. If you run the wrong paces in intervals, you won't get as much out of them as you could.
Bugger about the blister @MeanderingMammal
More puppy running for me last night, 2.8k with a strava average pace of 7min/km pup is doing well. Now to decide how much more running I do this week, with the HM on Sunday. I've got 30k in the bank so far, will have another 10 minimum before the HM.... hrm 60k week sounds reasonable.0 -
overslept. no run today
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Awesome news, @ftrobbie!!!!
I've been hard at work on week one of my HM trainer (Hal Higdon's Novice 2). I've had three 3 mile runs this week so far and they've been going great! Coming off of my 6 mile/day runs from the 10K trainer, I've been pleasantly surprised to see my 5K times getting progressively faster. Today I came in at 30:32!!! That's pretty fast for me! Anyway, this little boost to my self-esteem should help cushion the blow when I see my finish time for this Saturday's 10K Urban Trail Run. I'll be happy if I can finish that one in under 90 minutes!0 -
I've been seriously lacking motivation lately, but I made myself run last night. 2 miles in 19:38.0
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i finished w11d3 just shy of seven miles. it was rough, but I got it. I'm hoping to slow down on my next run for a smoother run
if I don't make it on here tomorrow, I want to do about 3 miles. Going to the renfaire tomorrow and need "room" for cider and turkey legs0 -
So I think that the walk in my work shoes probably didn't do my shins any good, as they were a bit sore today. After I got home from work I knocked out a quick 8.5K, nice easy pace of 5.5min/km.
Felt ok0 -
Just did 3 miles last night (I can't believe I am able to say "Just 3 miles") so tried to pick up my speed. I don't know what my pace was but I know it was faster than usual and it felt pretty good. Rest day today then tomorrow for my first 60 minute run with no walk. Hoping that will be 5 miles.0
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