Daily Check In Thread -- 10k+ version
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Wondering where to go from here. I have 20 weeks until my half. Don't want to start a training program too soon (or too late!)
Well you could follow this http://www.halfmarathons.net/20-week-half-marathon-training-schedule/ if you want a dedicated 20 week plan. Alternatively http://www.logyourrun.com/training/ allows you to create your own, never tried them so do not know.
Well done on the pb and the ride, with hills I found that getting the cadence up and shortening the stride really helped me.
Upsaluki, water retention, don't sweat it, it will balance itself out during the week. And good luck with the Turkey Trot.
likitisplit, welcome back, 30mins at a time is good, you need to do what is good for you. No need to try and force anything, life is for living and enjoying. Hope you have fun in your runs.
Desperate to get out and see how bad the calf is, damn silly idea racing.
Have fun
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Robbie- that's the plan I decided to start with. I figure I can tweak it if I need to as I go along. I'm still determined to ride a few days a week too.
Day one of 1/2 training was a 3 mile run. It was cold and windy, but I managed to finish in 29:36.
Welcome back, Varda!0 -
Nice to see you back and running Varda. I am still struggling to keep any kind of routine. Part of my problem is tiredness, I haven't been sleeping well lately. I took yesterday as a rest day because I was so tired and was going to take today off too as I didn't get much sleep last night, but I managed to get a 30 minute nap this afternoon so I was going to go for a run. But I decided I need to work on my strength training instead so I did 30 minutes weights and then decided to go out for a 30 minute run as well! It is amazing the difference a nap can make! My legs weren't happy about the multitasking but I've got to get my workouts in when I can. Tomorrow night is JogScotland with my son, last week the group leader was really pleased with us because we managed to run for 30 minutes without stopping, I didn't have the heart to tell him me and my son can run much further than that.
Don't know if I'll get much done this weekend, got a wedding party on Saturday for my cousin from Australia, she got married 2 weeks ago and they have come to Scotland for their honeymoon. Our rule is that whoever's family it is gets to drink and the other one has to drive, I don't think we have ever been to a party on my husband's side of the family And on Sunday we are putting up the Christmas tree! Very excited, it is our second favourite holiday (after Halloween). 0 -
nice profile pick Robbie. 8)
Wondering where to go from here. I have 20 weeks until my half. Don't want to start a training program too soon (or too late!)
Well you could follow this http://www.halfmarathons.net/20-week-half-marathon-training-schedule/ if you want a dedicated 20 week plan. Alternatively http://www.logyourrun.com/training/ allows you to create your own, never tried them so do not know.
Well done on the pb and the ride, with hills I found that getting the cadence up and shortening the stride really helped me.
Upsaluki, water retention, don't sweat it, it will balance itself out during the week. And good luck with the Turkey Trot.
likitisplit, welcome back, 30mins at a time is good, you need to do what is good for you. No need to try and force anything, life is for living and enjoying. Hope you have fun in your runs.
Desperate to get out and see how bad the calf is, damn silly idea racing. Have fun
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Day one of 1/2 training was a 3 mile run. It was cold and windy, but I managed to finish in 29:36.
I'm just restarting a half marathon cycle this weekend, day one is an 11km at 6:30 pace.
I'm planning on a trail half at the beginning of March, Road half at the end of March then another trail half in May.
Just coming back to it after an ITB injury on my previous trail half six weeks ago.
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Updated again. (or apparently not)
Had an easy pace 5 miler this morning, nearly bailed before starting due to the calf playing up. Still has a tightness that feels like a gobstopper in the calf. However it stopped hurting after about 1km, like Monday night, and has behaved all day.
Used my best 10km result and this calculator to set paces http://runsmartproject.com/calculator/#modPredictInfo. Watching the youtube vids for RunSmartProject https://www.youtube.com/user/runsmartproject/videos has been informative. When starting C25k had been going too fast, doing C210k had been going too fast, now HM training probably going too fast. I find it hard when other people stream past me. Need to remind myself that I need to focus on me and my training and nobody else.
Fifteen and a half weeks to go until the HM. Woohoo.
Have fun, nice to see some of the "missing" contributors back posting.0 -
I'll have to check out the run smart stuff.Updated again. (or apparently not)
Had an easy pace 5 miler this morning, nearly bailed before starting due to the calf playing up. Still has a tightness that feels like a gobstopper in the calf. However it stopped hurting after about 1km, like Monday night, and has behaved all day.
Used my best 10km result and this calculator to set paces http://runsmartproject.com/calculator/#modPredictInfo. Watching the youtube vids for RunSmartProject https://www.youtube.com/user/runsmartproject/videos has been informative. When starting C25k had been going too fast, doing C210k had been going too fast, now HM training probably going too fast. I find it hard when other people stream past me. Need to remind myself that I need to focus on me and my training and nobody else.
Fifteen and a half weeks to go until the HM. Woohoo.
Have fun, nice to see some of the "missing" contributors back posting.
Ran a five mile turkey trot today. 50 minutes. Lots of fun. Everyone have a great Thanksgiving!
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I ran a Turkey Trot 5k yesterday that ended up being just short of 3 miles. Official time 26:37. If it had been the full 5k, I would have come in under 30 minutes for the first time ever! Next time for sure!0
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Good to see you back LS!
Glad you got out on a run Chuck, and it sounds like you had a good hunting weekend, even if you didn't get anything.
Ceci - Good luck with your plan, and nicely done on the Turkey Trot, pity it fell short of 5k, but you'll smash 30min next time!
Romy - Good to see you're getting out running again, even if it's just intermittent.
MeanderingMammal - I hope the ITB behaves for you, good luck with your training
Robbie, it's easy to go too fast. I wonder at times if I'm working at the right paces or not, The JD calculator on your link lines up pretty well with McMillian (Which I use) for basic training paces etc.
I've gone from a 70km week last week, to only 12k this week. Work did a good job of enforcing a cut back week, but it's worked well. I did 5 or so km on Wednesday, some walking, some running and a lot of hiking! You get that when you 'run' up a mountain.
Then this morning marked my 1yr parkruniversary so I returned to the parkrun course where I started. A friend paced me to a new 5k pb. I came home in 21:17! WHOOO0 -
Then this morning marked my 1yr parkruniversary so I returned to the parkrun course where I started. A friend paced me to a new 5k pb. I came home in 21:17! WHOOO
WOW! Great job!
I ran just over 4 miles this morning. Legs felt like lead to start off, probably because the first 2 miles were mostly uphill. Ended up finishing the 4.15 miles in 41:30, average pace 9:59. Not bad!
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Good work Ceci and Taeliesyn
I'm going to be out for awhile recovering from the common cold.0 -
upsaluki, well done on the Turkey Trot, feel bad that you have picked up a common cold.
Also well done on getting to your 80kms for November. 
Hopefully you will not be out for long, rest up and treat it like a mini break.
Ceci, well done on getting out and about. Congrats on your Turkey Trot too . You are really nailing those 5kms, after the short 5k Turkey Trot. Just be careful about pushing too hard in your training for the HM. You do not want to overtrain and then wreck your training plan by having time out with injury. It's nice to see your regular running updates. It motivates me to keep going, recognizing how much warmer my cold spell is.
taelisyn, congrats on your anniversary run and getting a PB too It's nice to see your hard work and the help you provide others being returned and you getting that great time. Woohoo from me too!
After suggesting Ceci should not over do it, I was frustrated after last weeks MoRun and went out yesterday to nail a 10km. The calf felt tight still but I had been massaging it via a cricket ball, spiked massage ball and a foam roller. Started the run slow and progressively got faster going round. At 3 miles I knew I was around even pace, at 5 miles I knew I was ahead of the required pace to get below the hour. Really pleased with the end result. Using those results have recalculated the training paces for December. This morning went out for an easy pace run. Used the watch to provide pacing feedback. I was surprised to see that I needed to slow down quite a lot. Still going too fast. With that in mind, goal for December is to get weekly mileage upto 35 miles a week, by doing lots of easy running, currently doing 25 miles a week.
Good luck with your running/ training.0 -
Been ill the last few days so I haven't run since Wednesday. Feeling a bit better but still getting random headaches and nausea. Hope to get out running tomorrow. Well done to everyone who took part in a Turkey Trot. I have a virtual 10k race next Sunday with the Beyond C25K group on Facebook. It is at 10am but my daughter has dancing exams at 11 so I will have to go out early.0
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The 1/2 plan I am following has me running 4 days a week for the first 6 weeks, then 5 days a week through week 16. Before now, I was only running about 3 days a week. Week 1 is done and I'm feeling pretty good!
Yesterday I ran another 5k at my national park. It was incredible!
I am most proud of the splits:
This week I have to work in my runs around birthday plans, bicycle group plans, and cold weather!
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Great time Ceci!0
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hi kids! Lots new on the boards I see
Figured I'd stick my head back in from time to time so you all know I'm still alive 0 -
Nailing it Ceci!!! I knew you'd smash the 30min for 5k
Hope it's a quick recovery upSaluki!
Glad to hear your on the mend Romy! Good luck with your virtual 10k
Nice run Robbie! I can't remember if you run with a garmin (or similar) but if you do, perhaps look at using the pace alerts so your watch 'tells you off' if you go too fast.
Nice to see you again madmiss!
Last nights run was a wonderful crash and burn! Headed out good and although legs felt a little funky everything was running along smoothly. I was aiming on easy and constantly getting told off by my watch for going too fast. Around the 3-4k mark I began to notice that my tightness wasn't loosening up, pace dropped a bit (Which is fine, it was meant to be a long SLOW run) legs still didn't respond, headed up the hill around the 6.5 mark and everything was still tight, so instead of turning left and heading up my next short hill, I kept straight and headed on home. Ended up with 7.3k for the run. Hammered the legs with the foam roller and oversized tennis ball.
I'm hoping I've loosened everything up enough for my speed session tonight. I'll play it by ear as usual if all feels good, WHOOT otherwise it might be easy km's or it might be socialising LOL.0 -
Ceci, great stuff, well done on your running. You are making great progress.
taelisyn, know the feeling re the legs, have managed to always run it off. Making the next session better is always preferable for me, so I tend to bail out rather than suffer on. From your Strava feed, looks like the short run last night paid off with some good results at your social. I have a tomtom sports watch, and used the pace alert functionality on Sunday morning. I was out of step with how it felt and the pace I was going at. Some slow paces felt hard, some fast paces felt easy. I just tried running to the alerts, it was just plain weird.
Romy, hope you feel better and your headache/ nausea does not impact you too much
Did a short hill session this morning, the first for 6 weeks. I paced it badly with each interval being all over the place, (tomtoms are limited as to what they can do at the same time, great array of functions but only one at a time). Used manual laps this morning to get an accurate view of the hill intervals. Eventually I got both calves aching, although they are ok now. 1st run of week 5 of the plan done. Easy pace session tomorrow morning (4miles) with a HM pace 5 mile session on Thursday. Weather looks to be dry but cold (2C) with a north wind coming through so will feel more like -10C tomorrow morning. Will take some real resolve to get out the door.
Have just got some green Nathan strobe lights for running in the dark, no excuse not to be seen. They have a great clip design that enables them to attach to even the thinnest fabric. Really impressed by them at the moment.
Whatever you do have fun, be safe and injury/ illness free.0 -
Yeah it's all a learning experience with the watches. Pace alerts are great although with the GPS funkiness that you get at times, it can be a little odd. Depending on your watch setup and the terrain (flat works best for this) Pace alert is great, but having the display show either average pace, or average lap pace which you can check against your target or your limit helps flatten out the flurbles.
Sounds like a good hill session once you got things worked out. Good pacing will come with practice The strobe lights sound cool!
Some runs I'll suffer through, others I'll bail out. I seem to have a fairly good instinct of when I should push and when I should bail.
My usual social run last night. Got the area way early so tidied up the back of the cruiser whilst I waited to see if anyone would be getting there in time to join/help me in my sufferfest (aka 1k intervals). Did a short slow test run while I was waiting and even though I still had the ball of tightness in my calf, it wasn't letting me know it was there on every step so I decided I would risk the intervals.
A few friends showed up just as I was about to head out, so we fine tuned the details, settled on a plan of attack. Warmup, 5 x 1k intervals at about 4min pace with a 350m recovery jog/walk/jog. Both fortunately and unfortunately for me, I am by far the slowest of the 3 of us that went out.
Just over 1k warmup, then intervals were 3:58, 4:01, 4:12, 4:14, 4:10, 4:13 - Recovery period varied between 3:30 & 4:30. Yes there is an extra interval in there. I dug deep at the tail end of the 5th interval where I thought I was out of gas and had slowed beyond the 4:15 I was targeting as my slowest and found a really nice and strong burst of speed, so part way into the recovery before we went for cooldown I decided I'd go for a 6th interval. Glad I did.
After intervals I did 2k of steadyish pace with the group while others did their intervals and then a bit of socialising, before we went out for our large social run. Even though that was mostly at 5:30ish pace it felt hard, but at the same time not all that bad.
Overall a great night of running with good friends 0
