Daily Check In Thread -- 10k+ version
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So I'm nearly at the end of my marathon plan, just finished the final taper run. There have been various upheavals in the last few weeks so not as consistent as I'd have liked, but I've got lots of miles in the bank and I'm feeling pretty comfortable.
The race is about 28 miles, exact distances are challenging in Dorset, and has 1000m of elevation, so it's going to be pretty ugly.
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Good work @NancyN795, and trust me that wont be the last time you double back to make distance or time with your running! Sounds like it's going well for you
NancyN795 Just wait - you will be doing a run and realize you are at 2.8km and you circle your Block 100m out and 100m back to get the nice round 3.0km.
@rusgolden I agree with every thing @taeliesyn said.
Hydration is personal, climate and fitness dependant. I can quite comfortably do up to 10 Km without anything almost year round, at an easy pace. On a HM race I only need one glass of water on a cool day. At Organized Races check the Race Map for how many Hydration Stations there are. You may not need to carry any Hydration.
I am not a fan of Hydration Back Packs due to the Heat retention, Chaffing hazard and increased weight, prefer the 'fuel belts' small and simple at the Hips. If you have any running club friends ask to borrow theirs as a "Test".
Good Shoes never need a break in. I always plan a shorter run for new shoes in case they have a structural/model fault. Nothing like having on a new pair of shoes and being 10km out and they start to bite the foot. My new shoes usually get a easy 5km, 2km speed session + 2km easy and then a 10km. If they pass all three tests they go into my general rotation. If not I take them back and explain the problem to my shoe store.
@Just_Ceci Felling your pain and frustration
. Nursing a torn Calf muscle right now. My last test run lasted 58 seconds before I dropped back to a walk. 
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juliet3455 wrote: »NancyN795 Just wait - you will be doing a run and realize you are at 2.8km and you circle your Block 100m out and 100m back to get the nice round 3.0km.
The closest thing we have to a "block" where I live is a 6 mile loop! And, I don't care to do it because it involves 2 miles on a busy road with minimal shoulders (we walked it once, and that was enough). I also have a rule that I won't run on our driveway - it's too rough and steep in one spot and I don't want to discover there's a rattlesnake sunning itself on it when I'm running (did that once, don't want to do it again). So, my running route is strictly "out and back" on our nice, quiet (but steep in places) road.
I hate hearing about the injuries that some people are having! I hope your calf muscle and @Just_Ceci's shin splint clear up quickly. I've had my knees give me pretty bad pain in the past - before I started running - and that is my biggest worry about running. My mother has had both knees replaced and my sister needs to have both knees replaced. I don't want that to happen to me.0 -
W1D3 Timed done. I was faster today - probably because I hadn't gone for a 5 mile walk up the hill first. I went further up the hill this time after it said I was halfway, but I ended up doubling back even further at the end of the run. Total distance (excluding warm up and cool down) 3.39 miles for a pace of 12:58.1
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W1D3 Timed done. I was faster today - probably because I hadn't gone for a 5 mile walk up the hill first. I went further up the hill this time after it said I was halfway, but I ended up doubling back even further at the end of the run. Total distance (excluding warm up and cool down) 3.39 miles for a pace of 12:58.
Great job! Looks like we're on the same schedule... just finished the same. My pace has gotten worse since I started on Tuesday, but I think today it was mainly due to having walked 3+ miles beforehand and also ran later than I had been so was quite a bit warmer.1 -
Did W2D1 timed. I got to the top of the hill before turning around! I still find it hard to believe that I can actually run like this. It just amazes me. Not only that I can do it, but I don't hate it and I feel good afterwards. I'm not wiped out for the rest of the day.
Anyway, my distance today was 3.89 miles for a pace of 13:07 (4.57 mph). I did drop to a walk about 30 seconds before the end of the 2nd run interval - this was at the steepest part of the hill, where the grade is somewhere around 15%. (If I'd realized I had so little time left, maybe I could have toughed it out.) I felt really good towards the end of the 3rd run interval, like I could run forever, but by the time I got near the end of the 4th (last) run interval, I was really ready to stop. I think I'll complete week 2 of the timed version and then start over using the distance version (which would tack on almost another 1/2 mile onto what I did today).1 -
So after a couple of days to recover, some thoughts on my first marathon.
I raced the Giants Head Marathon on Saturday, a hilly trail race with about 1000metres of elevation over about 28 miles of mixed terrain. Nine hills, covered in a range of deep grass, rough gravel, flint and rocks.
I camped on site, driving down on Friday evening and back on Sunday after a short, 4km, race as a bit of fun.
There were maybe 8-10 doing their first marathon, and about 350 starters. Only three DNFs. Right at the beginning the RD asked about those of us doing our first marathons, which led to a fair amount of comment about not reading the course description, although someone else observed that I was clearly a trail runner... We also had someone doing her 100th, and a fair few rapidly approaching that point.
My plan was to stop at every aid station, and to keep a close eye on my pace throughout. So the latter point was all about identifying runners in the same pace range, and sticking with them.
I managed to maintain a steady average of 6:30/km for about the first 21 miles, walking the steeper climbs and running the flats and descents, I then struggled a bit, pretty much as expected. The next mile was the worst, really feeling down and with a bit of hamstring pain. At that point I reached the final big aid station, known as the Lovestation. So I stopped for a few minutes, and replenished with some cider, flat coke, flapjack and cake, before starting on the move again. I think the rest did me some good, as I managed to pick up the pace again, although not as fast as before. That lasted about 2 more miles before I was hit by another steep uphill that I really didn't recover from. We also had some quite cold rain, which didn't really help the motivation.
While the uphills were very hard work, the descents were as bad. Many were very steep, so fast but quite jarring.
So with three miles left to go I was walking fast, and picking up the pace on occasion. At this point I was very fortunate that others were in a similar situation and we ended up chatting, and moving one another along.
At the final aid station, at about 25 miles, there was a brief stop, and then from there it was another three miles pretty much straight downhill.
The finish line was a big relief, but it was an excellent race. Very much a huge challenge for the first one, so lots of lessons to reflect on moving forward.
Putting the experience in perspective, the fastest runner as 3:57, and the only sub 4:00. I landed in the middle of the pack with a 6:08:03, which was initially a bit disappointing. Given the race, it was a solid result, with the final runners coming in beyond 8 hours.
On Sunday morning we had a small race, raising a bit of money for the local church fund. A short, sharp uphill, a challenge at the top and then get given our medals; a proper cowbell. Followed by a run down the descent with the cowbells ringing away.
It's worth higlighting that the medal is the Cerne Abbas Giant, that we ran past on the route, and part of it spins round...
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Did W2D2 timed. I was slower today, but didn't prematurely drop to a walk, either. Distance today was 3.79 miles for a pace of 13:27. I also did a much better job of estimating where to turn around. I finished about where I began, without doubling back.1
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Did W2D2 timed. I was slower today, but didn't prematurely drop to a walk, either. Distance today was 3.79 miles for a pace of 13:27. I also did a much better job of estimating where to turn around. I finished about where I began, without doubling back.
Great job! I did this one yesterday and doing D3 tomorrow (weather permitting). For your distance, does that include the warm-up and cool-down as well or just the 3 segments of run 15, walk 1? Just curious because I've been not starting my GPS/MapMyFitness app until the run begins and stopping when I finish the last run so I get a better gauge of my pace.0 -
Did W2D2 timed. I was slower today, but didn't prematurely drop to a walk, either. Distance today was 3.79 miles for a pace of 13:27. I also did a much better job of estimating where to turn around. I finished about where I began, without doubling back.
Great job! I did this one yesterday and doing D3 tomorrow (weather permitting). For your distance, does that include the warm-up and cool-down as well or just the 3 segments of run 15, walk 1? Just curious because I've been not starting my GPS/MapMyFitness app until the run begins and stopping when I finish the last run so I get a better gauge of my pace.
I'm using RunDouble, so the program is slightly different, I think. Week 2 has me doing 4 runs of 12 minutes with 1 minute walks in between. The distance and pace I posted is excluding the warm up and cool down. One thing I like about RunDouble is that it's "all-in-one" - it maps the run, records my heart rate, pace, etc. without needing other apps. Then, I can look at it later online. Here's a link to my last run, so you can see the online info it gives: http://www.rundouble.com/run/5865930299015168/dhUWtYrk0w
I do record the run in MMF as well, so I can track the mileage on my shoes, but I can do that by importing the .gpx file from RunDouble, so I don't have to start up two apps.1 -
I'm using RunDouble, so the program is slightly different, I think. Week 2 has me doing 4 runs of 12 minutes with 1 minute walks in between. The distance and pace I posted is excluding the warm up and cool down. One thing I like about RunDouble is that it's "all-in-one" - it maps the run, records my heart rate, pace, etc. without needing other apps. Then, I can look at it later online. Here's a link to my last run, so you can see the online info it gives: http://www.rundouble.com/run/5865930299015168/dhUWtYrk0w
I do record the run in MMF as well, so I can track the mileage on my shoes, but I can do that by importing the .gpx file from RunDouble, so I don't have to start up two apps.
Very nice... so are you wearing a heart rate monitor? I just finished D3 today and yes the program must be a bit different (this week for me was 3x Run 15, Walk 1), but I felt better about my pace and extended my distance by 0.2 miles. I really like the breakdown you get for Rundouble, so might look into that.0 -
I'm using RunDouble, so the program is slightly different, I think. Week 2 has me doing 4 runs of 12 minutes with 1 minute walks in between. The distance and pace I posted is excluding the warm up and cool down. One thing I like about RunDouble is that it's "all-in-one" - it maps the run, records my heart rate, pace, etc. without needing other apps. Then, I can look at it later online. Here's a link to my last run, so you can see the online info it gives: http://www.rundouble.com/run/5865930299015168/dhUWtYrk0w
I do record the run in MMF as well, so I can track the mileage on my shoes, but I can do that by importing the .gpx file from RunDouble, so I don't have to start up two apps.
Very nice... so are you wearing a heart rate monitor? I just finished D3 today and yes the program must be a bit different (this week for me was 3x Run 15, Walk 1), but I felt better about my pace and extended my distance by 0.2 miles. I really like the breakdown you get for Rundouble, so might look into that.
Yes, I have a heart rate monitor that I wear. It isn't that important since I also have a Fitbit with heart rate monitoring, but since RunDouble supports it and I have it, I figure I might as well wear it. I like all the features that RunDouble has compared to the free Zen Labs app I started with - it was worth the cost for me.2 -
Did W2D3 timed. Distance today was 3.89 miles for a pace of 13:07. I think in general I was doing about the same pace as last time, except that I decided to sprint a bit on a couple of the more level sections on the way back. I think I need to sprint more - I had trouble sustaining it for more than a minute. Overall a good run. I still can't believe I can do this at all, much less without feeling wiped out afterwards.
Next time I'm going to start over with the distance version - so I'll be back to W1D1, but my distance will be greater.2 -
Did 5K to 10K, W1D1 distance. The distance was 4.38 miles and I did it in 58:30 for a pace of 13:22. That extra half mile over Saturday's run felt long! It might have been because the day was already heating up by the time I got back, despite starting running at 6:30. I was also having a few minor pains in my left knee and right hip. Not enough for me to stop running, but enough to keep me from trying any sprints. Still, now that it's over and I'm all showered and cooled off, I feel pretty good.
I am so glad I didn't go straight from doing the 5K to doing the distance version of RunDouble's 5K to 10K program. By doing a couple weeks of the timed version, I didn't have to increase my distance so dramatically right away. The hill is still really hard (I run up it at about the same speed that I can walk up it on a very good day), but I'm getting used to tackling it.1 -
@NancyN795 Never be afraid to modify a plan based on how you are feeling/reacting.
I have seen it in a few different plans where every 2 weeks they do a Cut Back week where you roll back your running distance. Some do a percentage cut back ( 10-20% ) others just roll back to the distance of the previous week where they felt comfortable. It will be a bit of an experiment.
As you said you were glad that you "didn't have to increase your distance so dramatically right away", to me that is a sign that you needed a little cutback/reset time - allowing your body to heal all the little injuries that we get but are so small that they don't really bother us. I did it all the time building up my distance to 22km. Usually it was a planned cutback - other times it was "life happens".
The Hill Work is great to include in your running. I credit hills with increasing my speed from 6:10/km to 5:29/km.1 -
Not enough for me to stop running, but enough to keep me from trying any sprints.
Glad you pulled back Nancy, but please be careful. Honestly at this point while you're still building distance, time and muscular, tendon, and joint strength. It's best if you just focus on steady constant running, not speed work like sprints.2 -
I'm using RunDouble, so the program is slightly different, I think. Week 2 has me doing 4 runs of 12 minutes with 1 minute walks in between. The distance and pace I posted is excluding the warm up and cool down. One thing I like about RunDouble is that it's "all-in-one" - it maps the run, records my heart rate, pace, etc. without needing other apps. Then, I can look at it later online. Here's a link to my last run, so you can see the online info it gives: http://www.rundouble.com/run/5865930299015168/dhUWtYrk0w
I do record the run in MMF as well, so I can track the mileage on my shoes, but I can do that by importing the .gpx file from RunDouble, so I don't have to start up two apps.
Very nice... so are you wearing a heart rate monitor? I just finished D3 today and yes the program must be a bit different (this week for me was 3x Run 15, Walk 1), but I felt better about my pace and extended my distance by 0.2 miles. I really like the breakdown you get for Rundouble, so might look into that.
Yes, I have a heart rate monitor that I wear. It isn't that important since I also have a Fitbit with heart rate monitoring, but since RunDouble supports it and I have it, I figure I might as well wear it. I like all the features that RunDouble has compared to the free Zen Labs app I started with - it was worth the cost for me.
Okay Nancy... I've used Rundouble the past 2 times out and I do like that it has everything integrated into one interface. However, when I import into MMF, the calories burned is quite different and then it also posts into MFP as this: burned 720 calories doing 66 minutes of Generic -- even though I told it was a Run when I did the import. Here's my Rundouble session for comparison: rundouble.com/run/5554670663630848/XdSlwQBQqi
Just wondering if you have the same issues and if there is a workaround... Thanks!0 -
Did 5K to 10K, W1D2 distance. The distance was 4.38 miles and I did it in 59:22 for a pace of 13:34. So, slower than day 1, but I didn't feel like I was struggling or anything. I was just a little slower.juliet3455 wrote: »@NancyN795 Never be afraid to modify a plan based on how you are feeling/reacting.
I have seen it in a few different plans where every 2 weeks they do a Cut Back week where you roll back your running distance. Some do a percentage cut back ( 10-20% ) others just roll back to the distance of the previous week where they felt comfortable. It will be a bit of an experiment.
As you said you were glad that you "didn't have to increase your distance so dramatically right away", to me that is a sign that you needed a little cutback/reset time - allowing your body to heal all the little injuries that we get but are so small that they don't really bother us. I did it all the time building up my distance to 22km. Usually it was a planned cutback - other times it was "life happens".
The Hill Work is great to include in your running. I credit hills with increasing my speed from 6:10/km to 5:29/km.
I'm debating with myself about whether I want to do a bit of a "cut back" next week by doing week 3 of the timed version instead of week 2 of the distance version. Or maybe it's just an excuse to avoid tackling that next hill just yet. The distance version takes me onto a steep uphill, then steep downhill and then I have to turn around and go back. But, I've got to do it eventually and the hill isn't any steeper than the one I already do. For some reason it still intimidates me - maybe because it isn't as familiar.
I'm sure the hills are good for me in the long run, although that isn't why I do them. I do them because it's either run on the hills, run on the treadmill, or drive 20 minutes or more to run on relatively level ground. And, the view is wonderful!Not enough for me to stop running, but enough to keep me from trying any sprints.
Glad you pulled back Nancy, but please be careful. Honestly at this point while you're still building distance, time and muscular, tendon, and joint strength. It's best if you just focus on steady constant running, not speed work like sprints.
Thanks for the reminder. Avoiding injury is a top priority for me. I'm old, I'm still fat, and I know my knees aren't great. It amazes me that they tolerate the running at all, but they actually are giving me less trouble than they used to (mostly due to carrying less weight, I'm sure, but also due to proper exercise).1 -
Nice job @NancyN795 and @rusgolden ! I'm right behind you, only two more weeks to go before I get done with C25K (second time).
@Just_Ceci what a bummer, your diagnosis
@MeanderingMammal Oh my. Well, hrm, congrats. Fine bling!
@taeliesyn You sound like you're getting back in your groove, I'm glad. Can almost sense the lightness in your steps again, heh.
As for me, I just finished the seventh week of C25K, so I'll see how I smoothly transfer to HH 10K.2 -
@AglaeaC definitely finding my groove again, although cautiously... that last injury has done a number on the confidence.
25K trail race last weekend, 10th overall and 9th male. (Most of the fast guys were doing the longer distances!)
A good recovery 12k on tuesday at my social run, and 3k tonight with the dog. Looking at about 16k all up on Saturday. I've also started some body weight cross training stuff again. I can feel the extra fatigue in my legs already, so that's going to be interesting.1 -
6 weeks since I fractured my arm and it still hurts to run, so I've been on the stationary bike a lot. Hoping for relief soon!1
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5K to 10K, W1D3 distance. The distance was 4.38 miles and I did it in 59:14 for a pace of 13:32. So, basically the same pace as last run. I was really slow up the big hill today (but I stuck to a "run" gait, even though I can walk it as fast or faster), but made it up elsewhere. It was a few degrees cooler this morning, or I'm just used to that length run at this point, because I didn't find myself covered in sweat as soon as I got home.6 weeks since I fractured my arm and it still hurts to run, so I've been on the stationary bike a lot. Hoping for relief soon! I hope you can get back to running soon. It can be hard waiting for an injury to heal properly. My husband hurt his knee recently and he keeps overestimating how much he can do, prolonging the whole healing process. 1
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6 weeks since I fractured my arm and it still hurts to run, so I've been on the stationary bike a lot. Hoping for relief soon! I hope you can get back to running soon. It can be hard waiting for an injury to heal properly. My husband hurt his knee recently and he keeps overestimating how much he can do, prolonging the whole healing process.
I'm trying to avoid that, so I'm making myself stay of the bicycle and am not even attempting to run until I know it is better.0 -
I feel like I'm going backwards... My W3D1 run on Monday was amazing with a good pace, D2 on Wednesday was slower but I was still able to finish without an issue. Today was D3 and I had a really good pace going the first 18 min segment and not bad the second segment, but after that I just felt the sun was zapping all my energy and I walked most of the last segment. That is the first time I was unable to run the entire program and I feel defeated.
Does anyone have advice on if I should move on to week 4 next week or should I attempt another week 3 run?0 -
I feel like I'm going backwards... My W3D1 run on Monday was amazing with a good pace, D2 on Wednesday was slower but I was still able to finish without an issue. Today was D3 and I had a really good pace going the first 18 min segment and not bad the second segment, but after that I just felt the sun was zapping all my energy and I walked most of the last segment. That is the first time I was unable to run the entire program and I feel defeated.
Does anyone have advice on if I should move on to week 4 next week or should I attempt another week 3 run?
I know a lot of people just press on, but my approach was always to repeat the run until I could do it. However, you did do it earlier in the week, so you could just chalk it up to a bad run and press on. My philosophy for my running is that I'm not in a hurry (the 10K race I want to enter is the Bolder Boulder next Memorial Day) and that my top priority is to avoid injury, so I repeat or back up whenever I feel the need.
Whatever you decide, don't feel defeated! Think back to where you were not that long ago and appreciate how far you've come.0 -
@rusgolden The heat is probably the biggest reason for the defeated feeling. Is there a chance you could run either earlier or later to avoid the worst of it? Do take care to hydrate well and seriously, the sun isn't on you, but in this context it is a plague.
As for repeating or not, it depends on your personality I think. Are you the type that will feel like you've "cheated" if moving on, or are you able to put some "blame" on the outside conditions? One so-called bad run does not a bad runner make after all! I might blame the conditions entirely, because it really wasn't your fault, but you went out there and did the responsible thing by walking the last bit instead of pushing into dehydration.
I did W8D1 today (5 min walking, 28 min running, 5 min walking) and simply can't wait to move on, but then again the sun bothers me too, so I'm trying to be patient without overdoing.0 -
@NancyN795 and @AglaeaC - thank you both for the encouragement! My Monday (holiday) run was started at 8a but was really pretty cool out, Wed run was started at 5:45a, and today's run was started at 7:45a, but was about 15 degrees warmer and much more humid than Monday. I did have water with me, but the bottle leaked and I was out after that 2nd 18 min segment, so that was another reason I didn't want to push it. My next run will be on a work day, so will be early like my Wed morning run this week. I am leaning towards moving forward since I have successfully ran this week the first 2 times... will be going from 3-18 min runs to 2-27 min runs and I will try to slow my pace down a bit so I don't burn out too quickly.
Thanks again and good luck!
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Well, I moved on to the W4D1 (two 27 min segments with 3 min walk in between) and I DID IT! My pace wasn't terrible either (10.24/min mile), so feel really good about today's run. Thanks for the encouragement and advice! 0
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Today was W2D1 of the RunDouble distance 5K to 10K plan for me. I was a little anxious about it because the additional distance meant going up another short steep hill then down a longer, steeper hill, then turning around and going back up it. As I expected, the brief walking break took place where it was starting to level out and then I was supposed to run up the steepest part. I couldn't do it and dropped to a walk until I got to the top. From there I was able to complete the rest of the run.
End result: 5.07 miles in 69:41 for a pace of 13:44. So, I was slower but I feel good about just doing it.
I'm thinking that next time I'll keep running when it says to walk at that point and then give myself the walk break after I've turned around and gotten to where it gets steep. Maybe that would be viewed as cheating but I figure it's about the same amount of walking, just delayed a little bit.1 -
@rusgolden Congrats, good decision. And nice stats too.
@NancyN795 Well done. What you suggested doesn't sound at all like cheating to me, just walk when it fits your needs on the course best.1
This discussion has been closed.