Daily Check In Thread -- 10k+ version
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@moyer566 Glad to see you've added lots of stretching, it does work even if it is not glamourous
@taeliesyn do you think you have suffered a bit of the "central governor" effect. You have pushed your body into unknown territory and it has had a minor shutdown moment just so that you are not completely drained. Your body is good at holding onto the last reserves just for the flight or fight response, clearly your body was ignoring the freeze or flock response. Just a thought. I was looking at your Strava feed and you have breached 160km this month with half of it still to go. Nice going.0 -
@ftrobbie I hadn't thought about the central governor effect. Interesting theory, and one possible explanation.
I didn't realise it until I loaded my runs last night, but I'm only a few km away from 200k for the month actually. I'll tick that off with this afternoons puppy run. If the body holds up and I keep having these big weeks, there is a chance I might actually claw my 3200k for the year target back. I though it was long gone when I had my downtime in April/May.0 -
Good to see all your updates.
I'm continuing with my 10k improver, did one long run last weekend and my first ever tempo run yesterday. It felt different as I had to slow down in the beginning and increase my pace every quarter mile or so until I ran one mile at my target pace. The health app on my phone was really useful giving me cues to modulate my pace. I have a hill repeat planned for Thursday or Friday, depending on the weather.
I have a couple of questions: the program has a run every other day, but I'm giving 2 days to rest my feet. With the additional day's rest, my hip pain is all gone, and PF is less severe. Will I still see any improvement in my running pace and distance?
Also, any advice for the hill repeats, as it will be my first attempt at them?
Thanks.0 -
another short run this morning.
I got little sleep. we went to a brewer game and 4am just wasn't feasible after getting to bed at 11pm. Tomorrow looks good though. I need to stop being lazy and suck it up and go
the central govenor theory is interesting. I have had moments where the description of the different stages fits perfectly. especially when i was less fit. Part of my brain was against the hike to Arches, but my stubborness kept me going, but there were moments when i felt like i was going to fall out0 -
I usually run a warmup mile, run hard up the hill, slow jog or walk down the hill, repeat the hill several times, then run a slower cool down mile. First time out, just see how you do and use it as a base for future hill repeats.Also, any advice for the hill repeats, as it will be my first attempt at them?
Thanks.
Yesterday was a cycling day- 17 miles after work. Days will be too short to ride after work soon.
I hate it when work gets in the way of my extra curricular activities! 
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@samra338 yeah the extra days rest won't destroy your program. You just may not advance as fast as expected.
As for the hill repeats, does the program give any more details? There are several styles that can be done. @Just_Ceci has described the most common.0 -
Thank you @Just_Ceci and @taelisyn
As for the hill repeats, does the program give any more details?
I'm afraid not. It just says '30 mins hill repeats: run up the hill and jog down to recover. Repeat.'
It makes sense to run a warm up mile before the hill repeat. I will try one of the lesser hills around and see how it goes.
I have just been looking at my data and see that I have cut off more than 4 mins off my regular 5k course since I started the B210k program. And I have been doing only easy runs for the 3 months since I finished C25K, so feeling encouraged.
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@samra338
Ok, for a 30min session. I'd start at something just a little harder than comfortable for effort and try and hold that pace (if you've got a way of measuring) for the rest of the session. Otherwise stay at that comfortably hard effort for all your ups.
I wouldn't include the warmup/cooldown as part of the 30min either.0 -
what a rough run this morning. walking. puffing. short mileage. ugh. but i did it. week 14 is on deck0
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So sick this past 10 days that I haven't done much of anything. Finally on the upswing so planning a very slow 2-3 miles to get back in the groove.0
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good luck
easy run and stretching this morning. it seems if i warm it up with a short run, stretching seems to do more. I slowly feel better0 -
i am trying to figure out how to easily fit running into my day now that the sun doesn't rise until i'm standing at the bus stop with the kids and is often setting before my husband is home from work. i used to go at 6 or 6.30 in the morning and then be back in time to get my gang out the door, but now it's so dark here.
i'm rather timid to run in the dark, eerie (we have lots and lots of fog), early morning - and don't even get me started about the perpetual rain!
i haven't been running since last weekend (*sob*) and if i have to rely on the sun to run then i'm going to need to ditch my current training plan and just force myself to use the DREADMILL to at least make 5k at each session. either that or i need to relocate somewhere equatorial.
how are you all fitting your training plans in?0 -
I don't have the kidlets to deal with, so that makes it easier on me. However I've got no issues with running in the dark, or the rain. A good headlamp can help with running in the dark.0
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Came down with an upper respiratory infection the last day of my San Diego trip and have spent the last week trying to recover; thus, I only ran once this week. And then comes today....today I took part in the most difficult running event I've ever done. It was the first in the Texas Bridge Series...basically running up and down a really tall bridge. Today was the Toughest 10K in Kemah...4 passes over a really, really steep bridge. I thought I was going to die (ok maybe a bit histrionic...but sit down and not get up for sure). Anyway, now I'm showered and plan to spend the rest of the day in repose
http://www.onetough10k.org
Here I am with my first ever race bling:
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I know that bridge- very tough! Congrats!Came down with an upper respiratory infection the last day of my San Diego trip and have spent the last week trying to recover; thus, I only ran once this week. And then comes today....today I took part in the most difficult running event I've ever done. It was the first in the Texas Bridge Series...basically running up and down a really tall bridge. Today was the Toughest 10K in Kemah...4 passes over a really, really steep bridge. I thought I was going to die (ok maybe a bit histrionic...but sit down and not get up for sure). Anyway, now I'm showered and plan to spend the rest of the day in repose
http://www.onetough10k.org
Here I am with my first ever race bling:
I really need to run more. 53.48 miles on the bicycle this morning and 27 yesterday!
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Nice medal LLduds!
I have my 10k race next Sunday. Feeling totally under prepared. I have only done 2 long runs since March! My pace on shorter runs is good and I ran 10k at an easy pace today in 65 minutes, but I don't think I will have the stamina to keep up a fast pace for the whole race.
Maggie, I have 3 kids so I understand your problems. I am lucky that I only work till 1pm so I can fit in a run before my kids get home from school. If not I go out in the evenings and run round the town where it is well lit, but that might not be possible where you live.0 -
Hi everyone! It's been so long since I posted, I don't even know what to say! I've been kind of lurking in the background throughout the summer, checking in every so often. Congrats on all of the progress and hello to all of new arrivals.
This summer was a blur of activity - we're into the 3rd week of school and I'm still wondering where August went! With the help of the local running group I was able to conquer that 8k wall that I kept hitting on my solo runs. They introduced me to the 10:1 which helped a lot in the heat and humidity.
Last week was by far the most eventful one for me. Wednesday was my long solo run - I did the whole 10k without needing a walk break!
Thursday night marked the start of water running. Saturday morning was long run with the running club. It was hot for 8am in September so we decided to do 10:1's. To my surprise, perhaps due to a touch of over confidence from Wednesday's success, I found myself struggling right from the start. By km two I was uncomfortably warm, by 5 I opted to take off my looser 'cover up' tank top (2 seemed like a good idea at 7am), by km 8 I was looking for a short cut back to my car! As I struggled up yet another sneaky hill, I had a laundry list of possible reasons for the 'bad run': heat/humidity; maybe I didn't get as much sleep as I should have; poor food choices the day before... I was lagging behind the group so one of the ladies circled back to run with me. We chatted and she mentioned our current pace (6:30/km) and asked my average. (7:30!) LOL - despite doing multiple 1 minute walk breaks (and one unscheduled 20 or 30 second one) I managed to hang in there and achieve more PR's in one day than I have most months! Fastest mile, fastest 5k, fastest 10k and longest run (we ended slightly over 11 km). I was one exhausted & happy girl after that run!
Happy Running Everyone!
Edit to fix "sneaky hell" to "sneaky hill"... though the description would have been accurate on Saturday.
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Good to see a post from you again Skye! and WELL DONE!!!! on all the new PR's. Sometimes all it takes is a distraction to smash things out of the park.
Great work on your progress, you'll be knocking 10k out as a regular training run before you know it.
Great work @LLduds
@romyhorse I've technically never run a 10k. Don't underestimate the race atmosphere to help carry you along!
@moyer566 Glad you seem to be mend!
Yesterday I did 13k on the trails with the guy I'm going to be pacing this weekend. I'm running the last 50(ish)k with him, in his 100miler. Good run, I took a few strava CR's although he may have actually taken them, if he ever uploads his run.
I'm getting all twitchy having to taper this week, so I'm able to do the 50k with him. I still need to go for my run tonight, which will be just a few km with the pup.
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just two miles this morning. i couldn't get out of bed. Packer game went to nearly 11 and 4am just didn't seem feasible. 430 was. also, 108 sun salutations for International day of Peace did a number on my hamstrings. i can barely touch my toes right now.
I feel like I've had to scale back to recover, but i have to keep moving otherwise it all stiffens up no matter how much i stretch, hydrate and banana
Plus, i might be putting off this last week of the program. I'm not doing nearly as well as i did the final week of the c25k and frankly running an hour straight is intimidating and then technically, off to the half marathon training. it all seems intimidating right now.
great job @LLduds! and recovering from a cold. awesome!0 -
my darling husband bought me a headlamp and i took it for a run tonight. i'm not sure if it was my anxiety or the novelty of running in the (spooky) dark, but i kept a steady 6 min/km pace for the entire 5k - finished just at 30 minutes!
now that i know i am capable, i guess i have no excuse to not keep going out. well, there is the rain excuse. i will continue to use that one when available. 0 -
@maggiekat7 not an excuse . it cools you off. i might feel differently in winter, but i look forward to a nice rain 0
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FTFY@maggiekat7 not an acceptableexcuse . it cools you off. i might feel differently in winter, but i look forward to a nice rain
I really like running in the rain!0 -
ceci and moyer, i admire your ability to enjoy running in the rain. i don't know if i'll ever reach that spot. does it help my case if i tell you i live in a coastal rainforest? or does that just work against me because my attitude should be adapted to match my climate? 0
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I love running in the rain too, and nope saying you live in a coastal rainforest definitely doesn't help your case Maggie :P0
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Hello,
Made it to the doctor last week to find out my achilles tendon is inflamed and I have a heel spur right where the two meet. I'm in a walking boot for three weeks. Next appoint is 10/5. While its feeling better and I'm not having any pain when I walk around without the boot, I'm going to hold off on any physical activity until my next appointment.
The plan for now is to eat as clean as possible and maybe start swimming in the interim.
I love reading all the stories
Keep up the good work everyone 0 -
nope @maggiekat7
all the more reason to get out there. the mist, the raindrops hanging off the leaves
bf doesn't know it but i do plan to be running on our honeymoon roadtrip from portland to san diego. i cannot wait to run in portland and cannon beach and where ever we end up in northern california.
@fit4life_73 ugh, that's rough. i think i would go stir crazy0 -
I ran yesterday! 2.43 mi - 23:24 It was much better than I expected, since I hadn't run in a week!
I drug some of my girls from the bike group to my national park. After the run , we biked almost 14 miles. We saw a bobcat, a bunch of deer, and some suicidal squirrels. (Fortunately, the squirrels made the right choices and got out of our way!)0
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