Daily Check In Thread -- 10k+ version
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@LLduds good luck with your 10k today, just ensure that you enjoy it
@DianaLovesCoffee enjoy your first 60 min run, don't sweat the distance use it as a marker for later runs. Again just enjoy it
@moyer566 enjoy the renfaire, sounds like fun
@taeliesyn in case I miss posting again before your HM on Sunday, enjoy and good luck, expecting a great time (no pressure)
@Just_Ceci well done on just getting out there, try to have fun before the snow sets in
@MeanderingMammal hope the blister has settled down and that the adverse reaction to work shoes stops soon.
Me, might get a run soon, commuting to work by bike is going well, cycling specific muscles are reacting well to teh training load (I'm getting faster at the moment)
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Got out and did 30 mins, knee pain free but stiff (again) however pace at the faster end of Matt's Z2 but again went out with no pacing cues, just running based on feel. Breathing laboured but heart rate in the right zone. So might see how the next 24 hours go. Start rugby training as lead coach tomorrow, so will probably get a longer run in on Monday. Hope you are all having great runs.0
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No records for me tomorrow Robbie, I'm driving an unofficial 2hr pace bus, to help some friends and other runners out. Turns out there is also an official 2hr pacer, but I've got a feeling that pacer is gun time, not net.
Glad the run went well, keep going with the easy runs for a while longer mate
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DianaLovesCoffee wrote: »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.
I love when that happens (the just x distance thing) great running0 -
8k tempo run this morning. First time running in a storm. I got soaked to the skin and blown around. Fun?
@ftrobbie : happy to hear you're out running again.
@LLduds : how'd the race go?
12k run scheduled for tomorrow, but I don't know if I'm up for another run while there's a rainfall warning. Guess I'll wait and see . . .0 -
maggiekat7 wrote: »8k tempo run this morning. First time running in a storm. I got soaked to the skin and blown around. Fun?
12k run scheduled for tomorrow, but I don't know if I'm up for another run while there's a rainfall warning. Guess I'll wait and see . . .
You know that you are a runner for sure when the programme says run, the weather says not but you do it anyway. Well done for getting out but please be safe, personal endangerment is not worth it, there is always tomorrow!!
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Happy Sunday everyone! Thanks for asking about my run, @maggiekat7. Yesterday evening I had my first official 10K...another "urban trail run" on an area golf course. This course was kinder than the first one - less ditches and really rough areas, more running on greens/fairways. I came out a bit fast but found my pace after the first mile. I managed to run the whole time and finished in 65 minutes and change (chip time still pending). I was pretty stoked as that's 6 minutes faster than any of my finishing times at home Anyway, it was a nice evening - not so god-awful hot and a beautiful full moon. 0
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I sacked my long run yesterday as I was extremely tired, and had a bit of lower leg soreness after Friday nights session. I went out this morning instead, for a fairly gentle 14K I picked a circular route around the town, reasonably flat with only one significant increase in elevation.
I ordered a new race vest, from Inov-8, the other day, so today was an opportunity to try it out for a decent length run. I filled one of the 500ml bottles but wore both, and didn't have any load in the back. IT was pretty comfortable so I'm reasonably happy with the outcome.
@LLduds I'm glad the race went well. My preference is for trail races, although not normally as well groomed as a golf course, even in the rough.0 -
Hi everyone! I'm still here. Work got in the way of running last week. Vacation this week so I should be able to ge a few runs in.
Have a great week!0 -
Hey - my chip time came back at 01:04:25...so a whole minute better than I thought!0
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Didn't run since Friday so today I did w12d1. Finishing with plenty of fuel left in the tank with 7.22 miles
I think I'll run tomorrow. Got off schedule. Run tomorrow will put me back on track with my run days and rest days.
Wow. A relatively seven miles. I never thought I'd be saying that 14 weeks ago0 -
After leading a Rookie Road ride on Saturday morning, I laced up and went for a run around town. The first 4 miles were great, but I tanked after that. Looking back, I started out too fast and I wasn't properly hydrated and fueled. 5.03 miles in 52:46.0
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@LLduds nice time glad you were pleased
@Just_Ceci 10 minute miles are not to be sniffed at. As you say proper hydration and fueling would have helped you.
Well went out and did a 25mile ride on Saturday on a disused railway track (converted to cycleway) to a country park and back. Pleasant and peaceful. It allowed to understand what annoys me about the bike. Rattling on the front derailleur on the big ring and on the middle sprockets at the back. Saddle needs lifting a smidge. Adjustments now made, see what difference that makes. Rugby coaching went well until one of the other coaches popped one of the cartilages in my ribs. It's just sore but stopped me doing anything else yesterday. Did a 6.5 mile run tonight at a steady Z1 pace, no adverse reaction on the knee. Will push longer on Wednesday. Planning a 30 mile commute in and out tomorrow on the bike, with a full load on the way in, two panniers and a backpack, new job. Safe and boring says take the car, challenging says take the bike, might take a bit longer than normal.
Have fun and be safe with whatever you do0 -
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@moyer566 - You should start using Runkeeper or something similar to track it; are you just going by steps/strides right now? Runkeeper and the like will give you the splits/times for each of your miles. It feels great when you can see your time improving/distance increasing! Plus it measures elevation I'm pretty sure Runkeeper is free (or close to it). Other folks use Strava...other apps I know nothing about...feel free to pipe in anyone else
@MeanderingMammal - I signed up for a real trail run in December and am already a bit nervous about it. It's still probably more tame than what you're accustomed to - it's on hiking trails in a state park (but there are alligators there so...extra points for scary critters?). I signed up for the half but other people are doing 50K and 100K.
@ftrobbie and @Just_Ceci - I know nothing about cycling so I'll just leave it at keep up the good work!!
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Sorry in advance for posting so much this week, but I just wanted to tell you guys that I got my first sub-30 min 5K this morning (29:18, to be exact). Today is actually my 3 month runniversary (started C25K in earnest on 6/1), so what a fitting gift!!! OK, I'll pipe down for awhile now 0
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I just downloaded runtastic as i liked the different options they had for the half marathon training
I'm using s health but i don't always turn on the run tracker in it but go by the said mileage then subtracting any extra mileage already tracked. i've gone back with my car to make sure the mileage is accurate. it isn't always but here for this track it is.
anyone have experience with the zen labs half marathon app. is it worth it0 -
I did not like the Zen Labs Half Trainer at all; I really regret buying it. It has you do these odd walk/run intervals for the entire 13 weeks of the program. The final week is run 4 min, then walk 1 min repeated 26 times. Talk about interrupting your flow! I'm using Hal Higdon's Novice 2 Half Marathon Trainer and find it much more my speed. Basically every week you run 3-5 miles on 3 weekdays and then have your long run on the weekend. The other 3 days are cross-training or rest days. You can actually go on his website and look at his plan before you buy the app.0
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hmm, looked at both websites.
i wish i could find a good interval trainer like we have with the 5k and 10k apps0 -
I used a plan from halfmarathons.net There are 12, 16, and 20 week plans. I did the 20 week plan with some modifications (subbed one run per week with hill repeats or speed intervals.) I use RunDouble to track distance, pace, etc. There is a "Fun Run" option with RunDouble and also various distances you can pick. If you purchase the full RunDouble app, it comes with a 12 week half plan also.0
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Sorry in advance for posting so much this week, but I just wanted to tell you guys that I got my first sub-30 min 5K this morning (29:18, to be exact). Today is actually my 3 month runniversary (started C25K in earnest on 6/1), so what a fitting gift!!! OK, I'll pipe down for awhile now
That's AWESOME! Nice work!!0 -
Weather has been brutal lately. I just don't have it in me to run outside when it's this gross. I live very close to Vancovuer, Canada. My fall & winter are wet, windy and foggy. After drought conditions all summer, someone turned on the sky-faucet and forgot to turn it off!
I sucked it up and ran 5k on my treadmill last night. Might try to sneak a long run in this evening.0 -
@LLduds - Great work on the speed improvements! and extra conga rats on your 10k. By the time you finish your HM plan, you will probably be able to go sub 60 for a 10k. Great work on your 5k pb too
@Just_Ceci Try and push yourself to stick to your 10k improver plan Ceci. The improvements you'll get if you do, may help the motivation.
@moyer566 Sometimes the extra days rest helps. I'm sure the renfaire helped with carb loading too
There are a few run/walk HM plans available, but honestly if you're 7+miles in under 60minutes (I'm taking that time from the other comments. I don't know your program.) You don't need to run/walk a HM. Nor do you really need a run/walk plan. That's some fast paced running, heading towards 8min miles.
@maggiekat7 Good work getting out in the storm, just don't do it during an electrical or stupidly strong one. Safety first you know. Good work on the dreadmill run and I hope you get your run tonight.
@MeanderingMammal Glad you got your run in. I like the Inov-8 gear. I just wish the vests etc were more readily available in Aus.
@fit4life_73 Hope you have a good vacation!
@ftrobbie Glad to hear running is building back up. Sorry to hear about the ribs.
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Sorry for the novel ya'll, and sorry about the picture size.
No PB for me this weekend at Perth C2S, but that was never the plan. Instead I was driving an unofficial 2hr pace bus for some fellow parkrunners. Met all 3 passengers before the race, although I did lose one before the start with the crowds. I picked her up again only a few km in.
First km was a little slow, but that was better than heading out too fast, second km was horrendous due to the crowding heading into Kings Park. The rest of the race I was fairly happy with the pace, we slowed a bit on the uphills, and gained some back on the downhills. I would have liked to have ran more evenly, but I knew I was going to lose passengers trying to push up the hills. We still averaged out pretty close to target. About 14k in, one passenger was feeling good and left the bus behind, she came home with a 1:56 Net time. I had one passenger drop off the back of the bus around 17k in, although she didn't fall too far behind. I kept holding the pace on the dreaded hills, my last passenger dropped off the back, but I paused, let her catch up and got everything going, before sending her off on her own for the final downhill km and a bit. She came home on a 1:58 net time. I went back and picked up my last passenger, pushed her up the hill, cheered her down and got her and myself home in 2:02. A great day out, followed by much drinking at the pub after.
I also threw all self conciousness to the wind and ran the whole course with a set of pink bunny ears
It was actually good fun, made it easy for my passengers to spot me when we did get separated and had a lot of the crowd cheering with "Go Bunny Ears!" and similar. I even wore the ears to the pub after.
Mondays run was just a cruisey 10k to keep the legs moving after the HM. Actually everything felt that good I had to resist pushing out to 15 or 20k. Basically kept slow, with a few Zombie chases to keep things interesting. Then it was the puppy jog. We're on a cut back week, so back to 2km and I've set a pace alert on my watch (Actually set up a spare 'profile') for the puppy runs. So we kept it fairly steady. The monster is getting better with not stopping for toilets (She's like a male dog and tries to mark territory!).
Then last night was intervals and the group run. Starting a new program to bring my 12k time down. The session was 7 x 1mile @ 4:20 pace. Which works out to be a 7min mile. Actual pace for the intervals was 4:23-4:25, which falls inside my acceptable pace deviation of +/- 5s. Recovery was 4min jogging at 6:30-7:00 pace. First recovery I had trouble slowing down enough. On the second last I actually came down to walk for a few steps and again on the last which merged with the cooldown. A few moments rest/chatting after the cooldown and then into the group run. Good session and the legs aren't feeling too bad today either.0 -
Awesome ears.
Thanks for the advice. @taeliesyn Glad your legs are feeling better. I'm not consistently over 7 miles but i think i will be by the end of the program. 8 min miles...i never would have thought
Finished week 12 d 3. Was a very slow run but it was hot and humid and I was having some rubbing issues.
I only got 6.8 but i did not stop. so yay me 0 -
Love the ears @taeliesyn!
Finished C210K last night with a full 60 minute run. Very slow pace but my goal was to keep running. With the 5 minute walks on each end I completed 5 miles which is a personal best distance for me. I did walk 3 times for about 30 seconds each just to catch my breath but got it going again quickly.
My plan now is to just enjoy running! I hope to continue to run at least 3 (hopefully 4) times a week. Usually a 3 mile run with at least one "long" run a week.
I'm currently reading about strength training so may pick that up when the weather turns too difficult to run.
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You guys are doing great! (Love the bunny ears!)
I ran with my friend from work yesterday at her pace and distance. She managed 2 miles in about 25 minutes. It was hot and steamy! Afterwards I rode with the faster girls for almost 20 miles.0 -
@LLduds don't aplogise, keep posting it was makes the place, well done.
@taeliesyn I have never seen such a stern and scary set of rabbit ears, methinks you look like outrunning zombies. Loved the report and you are such an asset to the Perth running scene. Gad your runs are working out too.
Ride Tuesday happened and went well but todays run was cancelled due to a lack of careful planning and family duties. Back to the bike tomorrow and Friday so not sure when the next run will be. Want a long run on Saturday just trying to work out how to fit it in. and whether I can get another short run in before hand.
Good luck with your running and cycling
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Hahaha, nope that's my where the F is some space. I'm losing more time than I factored for!@taeliesyn I have never seen such a stern and scary set of rabbit ears, methinks you look like outrunning zombies.
Great work Diana, once you get your running pattern stable, try adding in the strength stuff while still running.
Good running and riding everyone
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