Daily Check In Thread -- 10k+ version
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@upsaluki
McMillan running link here http://www.mcmillanrunning.com/
Rightly or wrongly, I have found the heart rate zones for the programme I need, easy and long runs and have tended to use those. As a result I have not yet broken down, previous issue when doing C25k for the first time. I used McMillan to confirm that I was in the right ball park with reference to speeds. But I am slow and was reminded of that yesterday as people sped past me.
@taeliesyn
The programme is the one you commented on a while back, it has a taper in it, but feels as though it might not back off enough, but never having done a HM, I honestly don't know. I thought week 5 day 3 on C25K was odd until I actually just did it. The HM programme will be a suck it and see. I know I can do 13.1 in 2 hours 30 already so I have at least 1 race strategy for the distance that I know will work. There is plenty of time to change horses and I know I will have enough time to ensure I can complete the course. The real debate is how hard do I push, but I want it to be both memorable and enjoyable.
Your group run course looks good fun.
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@ftrobbie I dug back through the posts and found the plan. If you're tacking in part of a marathon plan, before the end, depending on your mileage you may want to taper a little more. From what I've read, a HM should only require a weeks taper, but I don't think it would hurt to do a week and a half to two weeks if you did it carefully.
Yeah the group run course is good, that's one of the parkrun courses that's near to me (but not my local)0 -
Thanks Robbie. I realized after posting that I've already used his pace calculators!@upsaluki
McMillan running link here http://www.mcmillanrunning.com/
Rightly or wrongly, I have found the heart rate zones for the programme I need, easy and long runs and have tended to use those. As a result I have not yet broken down, previous issue when doing C25k for the first time. I used McMillan to confirm that I was in the right ball park with reference to speeds. But I am slow and was reminded of that yesterday as people sped past me.
@taeliesyn
The programme is the one you commented on a while back, it has a taper in it, but feels as though it might not back off enough, but never having done a HM, I honestly don't know. I thought week 5 day 3 on C25K was odd until I actually just did it. The HM programme will be a suck it and see. I know I can do 13.1 in 2 hours 30 already so I have at least 1 race strategy for the distance that I know will work. There is plenty of time to change horses and I know I will have enough time to ensure I can complete the course. The real debate is how hard do I push, but I want it to be both memorable and enjoyable.
Your group run course looks good fun.
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@ftrobbie I dug back through the posts and found the plan. If you're tacking in part of a marathon plan, before the end, depending on your mileage you may want to taper a little more. From what I've read, a HM should only require a weeks taper, but I don't think it would hurt to do a week and a half to two weeks if you did it carefully.
Yeah the group run course is good, that's one of the parkrun courses that's near to me (but not my local)
Thanks for the input, I had not thought of putting in more tapering just because the marathon plan would continue building more distance beyond the point I would stop at. So therefore I just put the 2 weeks from the HM programme in. In reality though, due to the timing, the longest run would be 18 miles 3 weeks before the HM, so I think it works. I also wanted to test my enthusiasm for doing marathon training in the future.
Have fun
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Plan in its entirety
The speed is mph, merely using the last actual recorded speed. Currently based on a 2:15 finish time, these work. I am rotating shoes daily hence the green/ plain marking. I also record average hr and recovery. It has not lined properly, parsing, but you get the idea. I have booked the rest days as sessions just to remind me that doing nothing is important too! Warmups and cool downs are not included in the time.
Stage Date Order Session Fast Time B S T AHR Rec B Fast Speed
W0D7 Sun 02-Nov 1 3M 34 G E 132 32 5.3
W1D1 Mon 03-Nov 2 Rest
W1D2 Tue 04-Nov 3 4M 45 P E 137 4 5.3
W1D3 Wed 05-Nov 4 Rest 5.3
W1D4 Thu 06-Nov 5 4M 45 G E 5.3
W1D5 Fri 07-Nov 6 Rest 5.3
W1D6 Sat 08-Nov 7 3M 34 P E 5.3
W1D7 Sun 09-Nov 8 5M 57 G L 5.3
W2D1 Mon 10-Nov 9 Rest 5.3
W2D2 Tue 11-Nov 10 3M 34 P E 5.3
W2D3 Wed 12-Nov 11 4M 45 G E 5.3
W2D4 Thu 13-Nov 12 4M 45 P E 5.3
W2D5 Fri 14-Nov 13 Rest 5.3
W2D6 Sat 15-Nov 14 3M 34 G E 5.3
W2D7 Sun 16-Nov 15 5M 57 P L 5.3
W3D1 Mon 17-Nov 16 Rest 5.3
W3D2 Tue 18-Nov 17 4M 45 5.3
W3D3 Wed 19-Nov 18 4M 45 5.3
W3D4 Thu 20-Nov 19 4M 45 5.3
W3D5 Fri 21-Nov 20 Rest 5.3
W3D6 Sat 22-Nov 21 3M 34 5.3
W3D7 Sun 23-Nov 22 10k Race 70 5.3
W4D1 Mon 24-Nov 23 Rest 5.3
W4D2 Tue 25-Nov 24 Fartlek 4M 23 5.3
W4D3 Wed 26-Nov 25 5M 57 5.3
W4D4 Thu 27-Nov 26 3M 34 5.3
W4D1 Fri 28-Nov 27 Rest 5.3
W4D1 Sat 29-Nov 28 3M 34 5.3
W4D1 Sun 30-Nov 29 7M 79 5.3
W5D1 Mon 01-Dec 30 Rest 5.3
W5D1 Tue 02-Dec 31 4-5 Hills 5k-10k 60 5.3
W5D1 Wed 03-Dec 32 5M 57 5.3
W5D1 Thu 04-Dec 33 3M 34 5.3
W5D1 Fri 05-Dec 34 Rest 5.3
W5D1 Sat 06-Dec 35 3M 34 5.3
W5D1 Sun 07-Dec 36 6M 68 5.3
W6D1 Mon 08-Dec 37 Rest 5.3
W6D1 Tue 09-Dec 38 3-4 Long Hills 5k-10k 60 5.3
W6D1 Wed 10-Dec 39 3M 34 5.3
W6D1 Thu 11-Dec 40 4M 45 5.3
W6D1 Fri 12-Dec 41 Rest 5.3
W6D1 Sat 13-Dec 42 3M 34 5.3
W6D1 Sun 14-Dec 43 8M 91 5.3
W7D1 Mon 15-Dec 44 Rest 5.3
W7D1 Tue 16-Dec 45 3 x 1 mile 60 5.3
W7D1 Wed 17-Dec 46 3M 34 5.3
W7D1 Thu 18-Dec 47 4M 45 5.3
W7D1 Fri 19-Dec 48 Rest 5.3
W7D1 Sat 20-Dec 49 3M 34 5.3
W7D1 Sun 21-Dec 50 7M 79 5.3
W8D1 Mon 22-Dec 51 Rest 5.3
W8D2 Tue 23-Dec 52 Fartlek 4M 23 5.3
W8D3 Wed 24-Dec 53 4M 45 5.3
W8D4 Thu 25-Dec 54 4M 45 5.3
W8D5 Fri 26-Dec 55 Rest 5.3
W8D6 Sat 27-Dec 56 3M 34 5.3
W8D7 Sun 28-Dec 57 10M 113 5.3
W9D1 Mon 29-Dec 58 Rest 5.3
W9D2 Tue 30-Dec 59 Fartlek 4M 23 5.3
W9D3 Wed 31-Dec 60 5M 57 5.3
W9D4 Thu 01-Jan 61 3M 34 5.3
W9D5 Fri 02-Jan 62 Rest 5.3
W9D6 Sat 03-Jan 63 3M 34 5.3
W9D7 Sun 04-Jan 64 6M 68 5.3
W10D1 Mon 05-Jan 65 Rest 5.3
W10D2 Tue 06-Jan 66 4-5 Hills 5k-10k 60 5.3
W10D3 Wed 07-Jan 67 3M 34 5.3
W10D4 Thu 08-Jan 68 4M 45 5.3
W10D5 Fri 09-Jan 69 Rest 5.3
W10D6 Sat 10-Jan 70 3M 34 5.3
W10D7 Sun 11-Jan 71 12M 136 5.3
W11D1 Mon 12-Jan 72 Rest 5.3
W11D2 Tue 13-Jan 73 3-4 Long Hills 5k-10k 60 5.3
W11D3 Wed 14-Jan 74 3M 34 5.3
W11D4 Thu 15-Jan 75 5M 57 5.3
W11D5 Fri 16-Jan 76 Rest 5.3
W11D6 Sat 17-Jan 77 4M 45 5.3
W11D7 Sun 18-Jan 78 6M 68 5.3
W12D1 Mon 19-Jan 79 Rest 5.3
W12D2 Tue 20-Jan 80 5-6 Hills 5k-10k 60 5.3
W12D3 Wed 21-Jan 81 3M 34 5.3
W12D4 Thu 22-Jan 82 4M 45 5.3
W12D5 Fri 23-Jan 83 Rest 5.3
W12D6 Sat 24-Jan 84 3M 34 5.3
W12D7 Sun 25-Jan 85 14M 158 5.3
W13D1 Mon 26-Jan 86 Rest 5.3
W13D2 Tue 27-Jan 87 3 x 1 Mile 5k-10k 60 5.3
W13D3 Wed 28-Jan 88 4M 45 5.3
W13D4 Thu 29-Jan 89 6M 68 5.3
W13D5 Fri 30-Jan 90 Rest 5.3
W13D6 Sat 31-Jan 91 5M 57 5.3
W13D7 Sun 01-Feb 92 10k Race 60 5.3
W14D1 Mon 02-Feb 93 Rest 5.3
W14D2 Tue 03-Feb 94 3 x 1 Mile 5k-10k 60 5.3
W14D3 Wed 04-Feb 95 3M 34 5.3
W14D4 Thu 05-Feb 96 5M 57 5.3
W14D5 Fri 06-Feb 97 Rest 5.3
W14D6 Sat 07-Feb 98 3M 34 5.3
W14D7 Sun 08-Feb 99 16M 181 5.3
W15D1 Mon 09-Feb 100 Rest 5.3
W15D2 Tue 10-Feb 101 6 x 880s 5k-10k 60 5.3
W15D3 Wed 11-Feb 102 5M 57 5.3
W15D4 Thu 12-Feb 103 6M 68 5.3
W15D5 Fri 13-Feb 104 Rest 5.3
W15D6 Sat 14-Feb 105 3M 34 5.3
W15D7 Sun 15-Feb 106 10k Race 60 5.3
W16D1 Mon 16-Feb 107 Rest 5.3
W16D2 Tue 17-Feb 108 6 x 880s 5k-10k 60 5.3
W16D3 Wed 18-Feb 109 4M 45 5.3
W16D4 Thu 19-Feb 110 7M 79 5.3
W16D5 Fri 20-Feb 111 Rest 5.3
W16D6 Sat 21-Feb 112 3M 34 5.3
W16D7 Sun 22-Feb 113 18M 204 5.3
W17D1 Mon 23-Feb 114 Rest 5.3
W17D2 Tue 24-Feb 115 4 x 1 Mile 5k-10k 60 5.3
W17D3 Wed 25-Feb 116 6M 68 5.3
W17D4 Thu 26-Feb 117 7M 79 5.3
W17D5 Fri 27-Feb 118 Rest 5.3
W17D6 Sat 28-Feb 119 3M 34 5.3
W17D7 Sun 01-Mar 120 10k Race 60 5.3
W18D1 Mon 02-Mar 121 Rest 5.3
W18D2 Tue 03-Mar 122 5M 57 5.3
W18D3 Wed 04-Mar 123 5M 57 5.3
W18D4 Thu 05-Mar 124 8M 91 5.3
W18D5 Fri 06-Mar 125 Rest 5.3
W18D6 Sat 07-Mar 126 3M 34 5.3
W18D7 Sun 08-Mar 127 8M 91 5.3
W19D1 Mon 09-Mar 128 Rest 5.3
W19D2 Tue 10-Mar 129 5M 57 5.3
W19D3 Wed 11-Mar 130 5M 57 5.3
W19D4 Thu 12-Mar 131 8M 91 5.3
W19D5 Fri 13-Mar 132 Rest 5.3
W19D6 Sat 14-Mar 133 3M 34 5.3
W19D7 Sun 15-Mar 134 HM 121 6.5
Have fun as always, early start tomorrow to get the Thursday run done0 -
35 and raining here sigh....0
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Reasons (excuses) I had for not running yesterday:
1. Even though I left work an hour early, traffic made me get home about the same time as usual.
2. Dark at 5:15 PM (Seriously?!)
3. My phone was dead (no apps, no music!)
4. I'm still congested, coughing, etc.
5. It's cold
6. The dog insisted that I had to take him for a walk first
I could keep going, but you get the idea.
I ran anyway. No apps, no music. 20 minutes before it got too dark to be safe. I think it was about 2 miles. A little over 4 laps around my block. I used the dog walk as a warm-up. Despite the coughing, it felt good.0 -
35 and raining here sigh....
And..........Reasons (excuses) I had for not running yesterday:
1. Even though I left work an hour early, traffic made me get home about the same time as usual.
2. Dark at 5:15 PM (Seriously?!)
3. My phone was dead (no apps, no music!)
4. I'm still congested, coughing, etc.
5. It's cold
6. The dog insisted that I had to take him for a walk first
I could keep going, but you get the idea.
I ran anyway. No apps, no music. 20 minutes before it got too dark to be safe. I think it was about 2 miles. A little over 4 laps around my block. I used the dog walk as a warm-up. Despite the coughing, it felt good.
Great resolution to go out.
I nearly missed the 2nd day of the HM plan, I did not wake up this morning, I finally got the rest I needed, a whole 9 hours in bed asleep, I normally have 6-6.5. Since being back from the US have been getting 3-4. Tonight I found 40 minutes spare to get out, so did not get the full 4 miles done but got close. Felt so virtuous, looking forward to the weekend. Details on Strava.
Have fun guys
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Good work guys. I put in a five mile run today. Found a break in the rain. There was an incredible head wind for the first run interval, but then I changed directions and it also died down. Worked in a few southern Wisconsin hills (they're tiny). All in all, I'm happy I got my run in. I'll upload to Strava tonight once I get home to my Garmin's cradle. Week 3 of rundouble's 5210K is in the books.35 and raining here sigh....
And..........Reasons (excuses) I had for not running yesterday:
1. Even though I left work an hour early, traffic made me get home about the same time as usual.
2. Dark at 5:15 PM (Seriously?!)
3. My phone was dead (no apps, no music!)
4. I'm still congested, coughing, etc.
5. It's cold
6. The dog insisted that I had to take him for a walk first
I could keep going, but you get the idea.
I ran anyway. No apps, no music. 20 minutes before it got too dark to be safe. I think it was about 2 miles. A little over 4 laps around my block. I used the dog walk as a warm-up. Despite the coughing, it felt good.
Great resolution to go out.
I nearly missed the 2nd day of the HM plan, I did not wake up this morning, I finally got the rest I needed, a whole 9 hours in bed asleep, I normally have 6-6.5. Since being back from the US have been getting 3-4. Tonight I found 40 minutes spare to get out, so did not get the full 4 miles done but got close. Felt so virtuous, looking forward to the weekend. Details on Strava.
Have fun guys
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Week 3 of rundouble's 5210K is in the books.
Well done, These couch to programmes really work if you are motivated to follow them, look forward to reading about your future success.
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I left work early enough yesterday to get a good ride in before dark. It was very windy, but a good ride. From my office, I can ride (or run) 8 miles to the north or 11 miles to the south without leaving the Greenway. There are a few intersections where I have to wait for a light, but at least there's a light! I rode south yesterday until I ran out of Greenway trail and then a little north of my office for a total of 24 miles. Cold weather arrived today.
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It feels as though you are feeling better. Hope your recovery continues0
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Glad you were up for a ride Ceci!
I had my night trail race tonight, 12k, 378M (1200+ft) of elevation change. Even as we were marshalling I still hadn't made my mind up if I was going to try and race it, or just run & experience the event/views etc. The cowbell went off for the race and the stupids struck me as I surged.. being where I was I had quite a few people to try and get past, so the front runners were well and truly out of site by the time I got the main actual trail.
I suffered more on the uphills than I know I should have. That will teach me to neglect my friday trail runs. I still passed people, but it was hard. I hit the downhills with total disregard for my own personal safety, my pace dropping as low as 4:04min/km at some points. These are NOT nice flat and groomed trails either, but it was fun.
I finished in 1:13:48 on my garmin, which should be about equal to official results as there was a timing system failure
So I think everything will be done on gun time. I was feeling good about my time, and that I had done the entire run without falling over or twisting my ankle (I really don't know HOW I avoided the ankle twist at times) Until I heard the winner came in at 1:05 (something)... less than 10 minutes ahead of me.... Now I am wishing I had started near the start of the pack and actually pushed myself on the uphills. If I was up with the front runners I think I could have made that time up. I got caught in the crowds on the longer uphill at the start where it was a single file, and elsewhere.
Last years winner was about 55min, I new I had no chance of that, which is why I didn't race it fully.
Bah I feel like a *kitten* for complaining about my results with a time that is pretty good, but I know I could do better. Time for to get more trail/hill time going and plan to kick butt next year!0 -
Glad you were up for a ride Ceci!
I had my night trail race tonight, 12k, 378M (1200+ft) of elevation change. Even as we were marshalling I still hadn't made my mind up if I was going to try and race it, or just run & experience the event/views etc. The cowbell went off for the race and the stupids struck me as I surged.. being where I was I had quite a few people to try and get past, so the front runners were well and truly out of site by the time I got the main actual trail.
I suffered more on the uphills than I know I should have. That will teach me to neglect my friday trail runs. I still passed people, but it was hard. I hit the downhills with total disregard for my own personal safety, my pace dropping as low as 4:04min/km at some points. These are NOT nice flat and groomed trails either, but it was fun.
I finished in 1:13:48 on my garmin, which should be about equal to official results as there was a timing system failure So I think everything will be done on gun time. I was feeling good about my time, and that I had done the entire run without falling over or twisting my ankle (I really don't know HOW I avoided the ankle twist at times) Until I heard the winner came in at 1:05 (something)... less than 10 minutes ahead of me.... Now I am wishing I had started near the start of the pack and actually pushed myself on the uphills. If I was up with the front runners I think I could have made that time up. I got caught in the crowds on the longer uphill at the start where it was a single file, and elsewhere.
Last years winner was about 55min, I new I had no chance of that, which is why I didn't race it fully.
Bah I feel like a *kitten* for complaining about my results with a time that is pretty good, but I know I could do better. Time for to get more trail/hill time going and plan to kick butt next year!
Great job. Sounds like you'll be going into next year's race with a chip on your shoulder
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Did week 4 day 1 of 5k210k today. Covered 5.2 Miles. Also purposely went over two segments and ended up third overall in both in strava. Fun to see myself in the local leaderboard, but I'm not sure how helpful it is to my actual training.0
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@taeliesyn
Use the feeling as motivation. If you have the same luck as me the winner will come in sub55 next year. Hollow consolation but take the result for what it was, a good run out, limited by where you started. I am sure given your activities that you will have it soon put behind you. I get the feeling that it won't prey on you too long. Vent here, better out than in.
@upsaluki
Great effort, you have definitely come on leaps and bounds since your first post on C25k, glad it is all working for you
Two runs over the weekend, swapped the order over. Long run yesterday rather than today. As mentioned on Strava, yesterday was more of a punishment run for not keeping on top of my cravings after I had a couple of measures of whiskey Friday night. I got lost in my mind on this mornings easy run and felt that my cadence was up (confirmed later), and saw that my heart rate was up. So decided to see if I could keep the cadence up especially with the 10k in 2 weeks time. With the end in sight, went for a fast finish (for me). Good weekend all round (best short distance times and improved the timed finished segment by 10%). I compared todays run to a similar effort 10 weeks ago pace 9.56 min/mile vs 9.58 today at an average HR of 152 versus 144 today. Really happy and proof that my fitness is improving. Today got topped off by 40 mins reffing two u8 rugby matches.
Hope you enjoy the remainder of your weekends
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Two runs over the weekend, swapped the order over. Long run yesterday rather than today. As mentioned on Strava, yesterday was more of a punishment run for not keeping on top of my cravings after I had a couple of measures of whiskey Friday night.
I compared todays run to a similar effort 10 weeks ago pace 9.56 min/mile vs 9.58 today at an average HR of 152 versus 144 today. Really happy and proof that my fitness is improving. Today got topped off by 40 mins reffing two u8 rugby matches.
Hope you enjoy the remainder of your weekends
I have deer camp coming up in two weeks, so I'm worried about having a few beers and a lot of available food during the night. Alcohol has a bad way of dropping your inhibitions.
That's some pretty nice data to track your improvement.
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I use non paid versions of Strava, Endomondo and mysports. They all measure slightly different things. I keep an Excel workbook of the things I am interested in. Their premium services do not offer the sorts of things I value, can use with my limited tech0
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Don't worry about the camp upsaluki! It's only a couple of days. It may set you back a little, but it's life! You gotta enjoy yourself
You're making great progress on the 5K210K program
Robbie, it rocks to see your fitness progress like that doesn't it!
I use the free versions of Strava & Garmin (Not sure if there is a paid Garmin actually).
I rocked out a half marathon recovery run tonight, some was easy, some was a little harder. At the end of my run my legs had gone to auto pilot mode. I actually tried to stop running on a slight downhill and I actually couldn't. Even when I got to the flat I had trouble pulling up and when I was walking, my legs were still flicking forward a little like they were trying to run.
After I got home, the dogs convinced me to take them for a walk... that hurt!
I'm definitely going to use the race as motivation. Looking back at my runs, that's the fastest trail run I've done (with decent elevation) by a good 20seconds per km, so not feeling so bad now.0 -
You're telling me alcohol effects my performance?! Oy!
I had a great run on Friday afternoon, despite losing gps in the middle of it (and despite the coughing, etc). I know I ran at least 5 miles! I had almost talked myself out of doing the 10k on Nov 22 because I've been sick. But I think I'll be okay.
Sunday afternoon, we took advantage of really nice weather to do a nice long bike ride. Ended up making 32 miles with a group of 9 girls.
Cold front arrives tomorrow! 0
