Daily Check In Thread -- 10k+ version
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Great running everyone! Sounds like things are going well, even as we head into the silly (slack) season!
I had my trail run(race) on the weekend, and am still both over the moon with my result and totally stunned by it.
Earlier this year, this race had actually been intended to be my first Ultra, I was going to go run it with friends, have fun and become an ultra runner. Well we all know that plans change, and this definitely wasn't my first ultra now. Still for a while I had been planning to race it, and then I got the silly idea of doing WA's only 100miler, which meant I needed a 100k finish to qualify and the first chance at that is coming up soon. So the racing idea went out the window and I began telling everyone it was going to be used as a training run. I don't think many believed me. I set a soft target of sub 6hrs, I had a great day target of sub 5:30, and thought if I was lucky and if I put myself deep into the hurt locker for the last 10k, I might, only might be able to go sub 5:15. I have admited I thought a sub 5 was possible, if I were to actually race, but that wasn't the plan.
I'm not going to do the fall race recap thing. I have totally blown myself away, by running a 4:50 for the race. I stuck to my goal of using it as a training run, never even opened the hurt locker and only struggled a little for the last few km's. That's a finish time that I honestly thought I would hurt, work and suffer for. Backed up yesterday with a nice 15+km, at very easy pace for the most of it, and legs are feeling great. I sit and stand, I do stairs... Based on the way i'm feeling I nailed the training pace!
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@taeliesyn WOW!0
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I started week 3 of my half plan yesterday, running 4 miles in 39:46. Flat route, no issues, increasing pace splits, felt good!0
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@taeliesyn pretty amazing
@Just_Ceci wow. i wish i had that. my 5k isn't even there. I know, i know, give it time.
maybe santa can bring me some speed0 -
@Just_Ceci your HM plan seems to be going well, are you finding the brick sessions getting easier or do they just still suck?
@moyer566 13.2 miles or kms, good work either way but if you are doing HMs in training you will nail your run in February. You may need to to put a speed session in every week to build upon the aerobic base you are building up. Easy miles to strengthen the CV system and a speed session each week to make you faster. Good luck
@taeliesyn saw the Strava session and was seriously impressed. Nice going mate, the distances you have been doing in training have clearly had a beneficial effect. Looking forward to the long distance adventures of Taeliesyn.
Haven't found the motivation to cycle in the dark wind and rain. Too cold, too hard and too dangerous to be enjoyable. Have got back to early morning hour long runs, although the first mile or so still suck. Good to get miles in the legs. Ultra plan starts in the new year.
Have a great Christmas everyone.0 -
Somewhat easier, I guess. Sunday's was good because I was with a girl who is slower than me, so I wasn't really pushing it on the ride or the run. The previous time, I ran first, then rode, so that was good!@Just_Ceci your HM plan seems to be going well, are you finding the brick sessions getting easier or do they just still suck?
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if i'm doing 2 10ks usually tuesdays and thursdays-now build ups- and a long run of 10 or 13 miles on saturday, is it ok to add a 5k on monday or weds focusing on adding three hills and/or speedy stuff? or should i try to add it to my 10ks?0
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if i'm doing 2 10ks usually tuesdays and thursdays-now build ups- and a long run of 10 or 13 miles on saturday, is it ok to add a 5k on monday or weds focusing on adding three hills and/or speedy stuff? or should i try to add it to my 10ks?
If you're adding in another day, for speed work, add it in as an easy run first, then turn it into speed a few weeks later. Adding distance & speedwork at the same time is asking for issues.
You should be ok to add 5k on Monday with your hills, but take it easy for the first few weeks, and then start working the hills
Otherwise, add the speed work to your Tuesday session. 0 -
Sounds good. Ty0
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@ftrobbie 13.2 miles...that's my saturday mornings when i can get it in.
I've been working on build ups but considering fartleks or intervals on one of my 10ks
Given your mileage you'll get more from adding another 10mpw to your training before adding speedwork.
You could also look at your distance balance as your long is disproportionate in comparison to your total weekly mileage. Your long should be no more than 30% of total, at the moment it's > 50%.0 -
MeanderingMammal wrote: »@ftrobbie 13.2 miles...that's my saturday mornings when i can get it in.
I've been working on build ups but considering fartleks or intervals on one of my 10ks
Given your mileage you'll get more from adding another 10mpw to your training before adding speedwork.
You could also look at your distance balance as your long is disproportionate in comparison to your total weekly mileage. Your long should be no more than 30% of total, at the moment it's > 50%.
While that is likely ideal, I am unable to accommodate those miles. I have to wake up at 4 a.m. to run my six and a half. And I refuse to get up before that. Maybe as I get faster my mileage will be more proportionate. I don't have time to run in the afternoon or evening either. I slowly run in the morning0 -
MeanderingMammal wrote: »@ftrobbie 13.2 miles...that's my saturday mornings when i can get it in.
I've been working on build ups but considering fartleks or intervals on one of my 10ks
Given your mileage you'll get more from adding another 10mpw to your training before adding speedwork.
You could also look at your distance balance as your long is disproportionate in comparison to your total weekly mileage. Your long should be no more than 30% of total, at the moment it's > 50%.
While that is likely ideal, I am unable to accommodate those miles. I have to wake up at 4 a.m. to run my six and a half. And I refuse to get up before that. Maybe as I get faster my mileage will be more proportionate. I don't have time to run in the afternoon or evening either. I slowly run in the morning
So you've got to balance your available time, your aspirations, and your appetite for injury.
As you've got an 8k race then there is no real value in a 21.1k run, particularly as you're needing to increase your pace somewhat. If you do a 12k as your long run you've got capacity to increase your pace on that run, which supports your objectives,
What I'd suggest is that if you've got capacity to add another run per week then go for something like; 10, 10, 10, 12. That's similar mileage to your current weekly, but all of those miles should be at a similar pace, rather than over half of them being at slow speed. That should allow you to improve your pace at short distances, which will then help as you move onto longer distances.0 -
I ran yesterday, same route as Monday, but with a very strong wind. It was tough! Finished the 4 miles in 40:09. Thanks to freakishly warm weather and my decision to avoid shopping today, I got in a 15 mile bike ride today!0
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Merry Christmas everyone
6 mile ride to a parkrun, 5 km parkrun, 10 mile ride back. What a start to Christmas. Despite thanking all the marshalls at the event today, I still don't feel as though it was enough. So I thank them here as well, giving up part of their Christmas morning to allow 275 of us to run. Hip, hip horray for parkrun volunteers everywhere. Without the volunteers parkrun does not happen.
Hope you all have a great day and the big fat fella rewards you regardless of whether you have been bad or good.
Have fun0 -
I ran 10k today (1:03:13) had to try out my new gps watch that Santa brought me! It seemed to work fine during the run, but now I have to figure out how to get the data onto my computer!
Merry Christmas!0 -
Watches are so much better than apps on phones. Watches tend to have their own little loading programs either linked to a cable or ANT+ dongle. Youtube is great for sorting out your problems, hope you get it to work too soon. Nice run by the way.
Got a 2nd parkrun done this weekend, arrived late so started at the back of a 250+ field, took 22 secs to cross the start line, spent the first 10 mins going through the field, on the mud, through some deep puddles getting both muddy and wet. Wind like a few weeks ago on the back straight was atrocious, I intended to ride there but a 45 min ride into the wind really put me off. So despite it potentially being a better run than yesterdays, I ended up expending too much energy running through the mud off the running path to make a difference, followed by running into that wind. Legs and shoes were absolutely filthy. Hoping to get either a long run or ride done tomorrow. Have fun
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30 mile ride this morning, what a difference a day makes, very little wind today. Legs are tired but it was good to push a good pace for nearly 2 hours.0
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It's been raining here steadily since early, early Saturday morning and likely won't stop until sometime tomorrow. So, I ran at the gym yesterday, 3 miles to finish week 3 of my half plan. I bought a bicycle trainer at Goodwill, but haven't cleared out a spot for it in the house yet.0
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did a 5.67 mile run in some nasty wind on thursday with fartleks. did a long run on saturday. 13.17 miles. very very slow.
got some good christmas stuff.
storm warning for this evening. I'm hoping for more snow than ice. Snow is runnable, ice less so0 -
@Just_Ceci good luck with the trainer, prefer being out rather than inside on a trainer but I do have the advantage of less extreme weather than you. Hope the weather turns for the better soon.
@moyer566 some nice mileage there, just be careful as the snow turns to ice.
I think I might have got my mojo back, at last a run at sensible paces and heart rates. As usual I detested the first 1.5 miles and was fatigued in the last mile but the rest was great. That and at last being able to cook decent poached eggs, things are looking up. Started week 0 of the UM plan, just trying to get decent mileage in. Also signed up to a trial of Strava premium, not convinced it is worth 4GBP a month. Other than some fancy heatmaps and graphs it has not told me anything I didn't already know. Oh well see whether it shows me anything over the next 27 days
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ran 5.37mi in the snow this morning. it was slow going but it was nice. it wasn't as peaceful as i hoped. everyone was up dealing with this snow. it was heavy and took a long time to clear0
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Put a 5 miler, almost, in this morning. I have come to terms that my pacing needed to be adjusted given my current fitness levels. As a result the 4.8 was done at z2 so a nice sustainable pace. Usual problems at the start, struggled to want to get going, but once started I was pleasantly surprised at how quickly time passed. Intending a long run tomorrow and then having a rest day on NYE ahead of 2 parkruns on Friday and a further parkrun on Saturday. May take the bike out on NYE to keep the CV system stressed
Have fun0 -
Haven't been feeling great for the past few days. I suspect the come down after finishing at work has hit me fairly hard and while it's not been all that busy over Xmyth the cumulative fatigue has got to me.
Notwithstanding that, I got myself a new pair of trail shoes from Wiggle in their sale, £65 instead of £120. Took them out for a nice little 6km with the dog today and had a really good session. A 4mm drop and quite a low stack height mean a very high level of feel for the ground, and good grippy soles meant the mud just wasn't a challenge at all.
I'm aiming to use them for at least the first marathon this year, possibly the later ones as well depending on the weather conditions.
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Great deal on the shoes, MM!
I ran Monday in the gym, 4 miles (42 laps) and drove all day yesterday. Got up this morning after only 4 hours of sleep and ran 4 miles in 39:37. I should have brought my bike!0 -
Last sessions of the year, yesterday went for a ride rather than a run, never got up early enough and when I got some spare time the weather was truly awful. Still got out for a while and realised that if I have the road bike, I do need neoprene booties to keep my feet dry. My feet were absolutely soaked, when I got in and took the bike shoes off, I just stood in a puddle.
Today went out and did the long run I intended yesterday, the first HM distance since doing the Nottingham marathon. It was slow, 11 min miles, so bang in the middle of my zone 1, recovery pace. I started out faster than that but slowed down after about 3 miles. I had a bit of mind games around 6 miles that lasted until 10 miles, but I have come to realise that I always end up doubting my ability to finish. I need to develop a stronger mental framework to be able to survive the Ultramarathon in June 2016 and the training before it. Something to work on for 2016. Had a short bike ride to finish off the day.
So 2015 has been an interesting year, 4 half marathons done including my first, my one and only marathon, an offroad duathlon and a supersprint road duathlon. I’ve accumulated over 1200 miles running and managed over 1400 miles on the bike since early August. If asked back in February 2014 if I could do any of this I would have said no. It is amazing what the right motivation and attitude can do alongside the support from you guys on mfp and the people around me at work and home.
I wish you all well and hope you have a great 2016, I intend to continue to do things that will amaze me.
Happy new year
And MM can you resize your pictures before posting them in future, cheers mate 0
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