Daily Check In Thread -- 10k+ version

mbaker566

outer ankle was super stiff this morning and inner calf was super tight this morning. I think I'll teach a runners yoga class tonight. and work the calf with a ball at work. one day at a time. I'm hoping to run tomorrow morning. It's supposed to be beautiful and it's only 44 min of running. lol, i said "only"

Just_Ceci

Thunderstorms forced me into the gym yesterday. I rode the stationary bike 45 minutes then ran a mile (9:27).

Cooler weather this week will mean back to outside running! YAY!

ETA: I had my first session as a Girls on the Run coach yesterday- 14 very energetic grade 3-5 girls. It will be fun!

samra338

Started my 10k improver program today. First run was an easy 30 mins run with a 5 minutes warmup and 5 minutes cool down. I covered 2.8 miles. No issues while running, but my PF has been severe today.

PaytraB

"taeliesyn wrote: »

You've run yourself into a plateau.

That hit home.....like a lightbulb turning on. Thank you! I am thinking about this carefully now.

Today I ran my usual 5K at my usual pace (40:00; a steady 8:00 Kilometer). Then I ran 8 1-minute sprints with 1-1.5 minute walks between. Each minute was between 0.16 and 0.19K in distance for a total of 1.36K in 8 minutes. I felt good afterwards. Each minute, I found myself glancing at my watch at about the 45-50 second mark, then pushing for that last few seconds.

I'm very much enjoying my staycation. Thank you! It's great to be at home, enjoying whatever I'm doing that day. Today, I'm making meatballs for freezing. Love the made-ahead meal helpers.

ftrobbie

@taeliesyn it does not surprise me that you have had a poor run, the amount of running you have done recently makes me feel tired just looking at it. Your Strava feed looks as though it was a temporary blip

@Just_Ceci nice work in the improvement in the 10k time especially given the conditions you report.

Missed Tuesdays run , but cycled in to work today, had an extremely long day in work so went the long way home. Hadn't realised how early night sets in, so did the last 20 mins in the dark, although I was lit up like a Christmas tree

mbaker566

still resting my ankle/calf. I'm hoping to give the next day a try tomorrow. too much sitting around

DianaLovesCoffee

@PaytraB I found that if I go for a run my pace is always the same 13 min miles. I recently tried using music with a steady beats per minute. My pace improved to 11 minute miles right away. You may only need to use this for a few runs to get into a new pace. Good luck!

LLduds

Hi everyone! I'm still plugging away on my HM trainer. I'm in San Diego this week for a conference, and I'm very much enjoying having my morning runs along the marina. My pace is pretty consistently staying in the 10 min/mile range; I wonder if I'll be able to sustain that throughout the entire HM (current runs are 4-6 miles). We shall see, I guess. Have a wonderful rest of the week

taeliesyn

PaytraB wrote: »

"taeliesyn wrote: »

You've run yourself into a plateau.

That hit home.....like a lightbulb turning on. Thank you! I am thinking about this carefully now.

Today I ran my usual 5K at my usual pace (40:00; a steady 8:00 Kilometer). Then I ran 8 1-minute sprints with 1-1.5 minute walks between. Each minute was between 0.16 and 0.19K in distance for a total of 1.36K in 8 minutes. I felt good afterwards. Each minute, I found myself glancing at my watch at about the 45-50 second mark, then pushing for that last few seconds.

I'm very much enjoying my staycation. Thank you! It's great to be at home, enjoying whatever I'm doing that day. Today, I'm making meatballs for freezing. Love the made-ahead meal helpers.

Whoo! I was going to suggest something like that. If you can get that 1 day a week run out past your 10k limit each week it will help too. Time obviously allowing.
Another thing to try is the classic fartlek, Run along easy, then pick a spot and sprint to it. Come back to a slow jog for a while, pick another spot and repeat. Change how easy/hard you do each part.

If you're looking to sneak a little extra distance in, you could probably cut your cooldown down to 5 or 10 minutes if it's been an easy run.

mbaker566

getting back into the swing of things. Ankle and calf not a 100 percent but felt ok doing 20 min run. Tomorrow is looking good for a long run again.

taeliesyn

Glad your ankle and calf is on the mend moyer

PaytraB

Moyer, glad that your ankle & calf are healing well.

Tried a few hill repeats this morning. It went better than I thought it would. For convenience, I opted to go "distance" rather than "time" for today only, so that I wouldn't need to concentrate on my watch but just watching the road.
I ran up the hill from a bus stop to a cul-de-sac entrance three times. First time 2:20, then 1:50, then 1:40. I may not have been fully warmed up for the first run (ran about 2 minutes before coming to the hill) or I started at a cautious pace (not sure which). Next time, I will run uphill for 2 minutes each time for at least three repeats (will try for 4) and see if I can go the same distance or longer each time.
After the three repeats, I continued running up the hill to the top and completed my run. I was feeling it by the end. Total run, with repeats: 5.5K in 44:10

maggiekat7

just popping in long enough to say, getting four children ready for the first week for school is harder than any run i've done to date! happily, i was able to sneak 2 interval runs in. i have a love/hate relationship with these sessions. i love the feeling of pushing myself to run faster - but hate that it's such hard work! and then there is that whole "slow down" issue i have.

i have an easy run and a long run on my agenda for this weekend. would have loved to space these two out, but with the end of summer, daylight hours are making it difficult to run outside.

mbaker566

W13d2 done. And I got it done with going at 5.2 mph. And I got my hrm. I feel good. There was a chill in the air this morning. Made me more excited to run. Brr. Did a few sprints after too

I've come to the conclusion this ankle stuff is more about my Achilles being tight and pulling everything it of whack. I've got some stretches to do

maggiekat7

nice 10k today. first half was under 6 min/km - second half was just over 6 min/km. tried a different twist on my regular route and it had a few hilly sections. heart rate was definitely well over usual as a result and i'm feeling tired now. looking forward to an easy 6k tomorrow.

fit4life_73

Hi All

fit4life_73

Hi All Hi All

fit4life_73

I'm not sure why my posts aren't showing up

fit4life_73

Hi All

fit4life_73

Hi All

fit4life_73

Hi All

fit4life_73

Hi All.
Vacation was wonderful but I didn't run. I did walk a couple of days. Now I'm bummed. My Achilles started hurting again Thursday. I've been limping every since. Making an appt tomorrow to get it checked out. The first time I experienced this was about 3 wks ago. The pain was sporadic and ended in about 5 days. This time it's with every step.
I'm still on the boards and reading all the posts. You guys rock!!

fit4life_73

Sorry for the multiple posts. I had to delete my emoji. Weird.

maggiekat7

Easy (?) 6k this evening. It felt harder than usual. Could be that I did my long run just yesterday. Could be the hill I charged up like a bear was on my heels. Could be I'm still tired from last week's return to school. Regardless, it was a challenge mentally tonight. I wanted to stop at every opportunity but pushed through to the end, loose shoelace and all.

Rest day tomorrow. YAY!

Loving the updates, great running all. @fit4life_73 welcome back from vacation! Hope the appointment goes well and you get good news!

Just_Ceci

I ran/ walked on Friday for a total of 5.64 miles, mostly with my coworker at her pace. Saturday was filled with cycling from downtown Bentonville to downtown Fayetteville (and back) for a total of just over 70 miles.

mbaker566

test run on my leg. it actually felt better after i ran. it was just a couple of miles but I think if i can get out of bed in time, i will give the w13d3 a try tomorrow

Just_Ceci

My coworker is training to run a 10k in November, so I'm running with her at her pace. Our total yesterday was 4.56 miles in just over an hour.

ftrobbie

@Just_Ceci you are such a great friend, helping out someone else with their 10k training, despite not overly enjoying it yourself. What a star you are
@PaytraB good going on mixing up your training and finding something that seems to be working for you.
@maggiekat7 as you do more running you will get day(s) where it all seems like a struggle, I think we have all been there. And as soon as it arrives it will disappear, just ensure that you are not overdoing it and try to mix up your training. Just doing a run differently may help you.
@moyer566 hope the leg all stays together, just ensure that you cool down and stretch properly after your runs. Maintaining flexibility is one of the keys to ensure long term enjoyment.
@fit4life_73 hope you get to the source of the problem and get on the mend quickly.

So after commuting by bike at the end of last week, I took Saturday off. Sunday morning was spent rugby coaching 4 miles done. In the afternoon managed 16.5 miles in 3 hours. I put a time limit on the run just because it is 2 weeks out from the marathon. The knee held up and was not too stiff in the 24 hours after. Me doing the marathon is on but sub 4 hours is out of the question. It is looking more like 5hours. I am contemplating a 10 min run, 1 min walk strategy just so that I enjoy it rather than struggle round. I took yesterday off and managed a 4 mile run at 10 min miles tonight. So beginning to feel a lot more confident that the knee injury has healed up. Back to commuting by bike the next 3 days and may run on Thursday.

Hope your training/ running / healing all goes well. Have fun

mbaker566

@ftrobbie lots of stretching, I've added a few extra minutes to my normal stretching cool down and it seems to be helping

glad your knee is holding up

taeliesyn

Good work everyone! Robbie's pretty well covered what I was going to say lol.
Robbie, glad to hear your knee is holding up.

Lets see for me. Saturday was meant to be a massive day of about 55k+ but bad weather stopped that, well stopped the first leg of it. Still ended up with about 35k for the day, though the last few K were a bit miserable, I had drained my hydration pack and my phone was being stupid, so that killed my rhythm.
Sunday was a short 2k, to keep my streak going and Monday was my longest local run since the ultra, with 17k. Everything felt nice, then did 3.3k barefoot with the pup.
Last night was long intervals, 1x 2mi, then 5x1mi all at 7min/mi target pace. I was a little slow, more like 7:15 pace. Legs just didn't want to find the speed (or my head didn't want to!) Last interval was mostly done at target pace, but I had company for most of it, and we all know how much that can effect a run.
After the intervals, the social group had a round of Killer Kays, to try and set new 1k pbs. I ended up cutting my heat 10m short as I cracked it with my watch reading short/long. Second attempt I didn't even make 200m. I got hit with a massive headspin, so pulled up for safety. Everything felt fine after a moment though, so no idea what happened there.