Daily Check In Thread -- 10k+ version
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@taeliesyn and @MeanderingMammal -- you gals amaze me! Great job!
@taeliesyn - you had mentioned about trying to run 4 days/week... it's not that I can't, but don't want to give up my strength training workouts on MWF and unable to do those on the weekend. So, that would push me to doing runs on both Sat and Sun, and I prefer to keep my longer runs for the weekend, so don't see me doing back to back with longer runs. That said, I might be able to do my longer run during the week instead. I didn't think I would have time, but I ran 3.8 miles today (somewhat by accident) and I got a little later start than usual, so could have run 5+ had I got an earlier start. The holiday week is going to mess up my schedule anyway, so I might give that a shot next week.
Stats: 3.8 miles in 36:33, pace 9:36/mi0 -
Getting a shorter recovery run in after a long is quite useful, particularly if you end up going longer as back to backs are a staple in many endurance plans.3
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MeanderingMammal wrote: »Getting a shorter recovery run in after a long is quite useful, particularly if you end up going longer as back to backs are a staple in many endurance plans.
Okay, and thank you! Also, sorry for calling you a 'gal'... I failed to check your profile first.
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W6D1 of 5K to 10K. Officially - 10K with no programmed walking! However, as usual, I did walk on some of the hills, although I think less this time. It was a great morning for a run - cloudy, low 60s - and I had some interesting podcasts to listen to that kept my mind busy.
Stats: 6.22 miles in 79:01 for a pace of 12:42! Big improvement over my last run.0 -
Last Sunday was the East Farm Frolic, a new event in the calendar this year from White Star Running. A 12 hour event on trails in Dorset, around dairy farming land and a bit of forestry. The farmer hosts the Dorset Invader Marathon and Half Marathon event, and having done the Invader Half last year I knew what it was like.
I booked my place about 6 months ago, although don't think I appreciated that it was only 8 weeks after the Giants Head Marathon, so it was always going to be a bit of a challenge. Notwithstanding that I set myself the goal of 50K minimum.
So an early start, with the car boot full of kit and food, and my partner to provide some support. A 90 minute drive to get down in time to register for an 0800 start.
The route started with a shallow climb, before a flat stretch, then into a fairly steep hill. So 750 metres in and walking for almost everyone. Then about another km of shallow climb before a sharp, steep, descent a long climb and then another sharp descent over a very rocky path. Another climb up to the aid station, that was about 4km out, followed. As ever with White Star well provisioned with flapjack, shortbread, fruit, jelly beans, flat coke, cider and beer. A cider each time round was bound to help dull the pain. That was followed by about 2.5km of descent down to the timing mats, and changeover point for the relay runners. A second aid station set up with Tailwind was at the bottom.
There were about 80 solo runners and a total of about 400 relay runners in teams of two, three or four. So out onto the second session meant a few fresh pairs of legs being introduced to the course. That was both disheartening and quite motivating. Someone romping past was bound to frustrate, and it was an effort not to get caught up in it. Equally the teams all had to carry a baton, a rubber squeaky chicken. Most of the relay runners ended up squeaking their way round and were all very supportive as they passed the soloists.
Four times round gave just over a half marathon, and seven gave just over a full marathon, with many soloists pulling out at that stage. Once I'd started running I talked myself into aiming for one and a half marathons, because that's a good idea eight weeks after your first marathon. I'd also planned to stop each circuit for a few minutes, which helped to maintain my endurance.
It was wet all day, and fairly warm for much of the time. I was fairly surprised that I managed to fairly comfortably finish the seven laps for a marathon without the emotional barrier I'd hit at the Giants Head, and the fueling crash I'd experienced then as well. I'm not sure what to put that down to, but I'm thinking a few cups of Tailwind probably contributed, as well as the cider and cake
Eight times was getting hard and I was slowing a bit, and by this time the field had noticeably thinned as both soloists and some smaller teams were winding up. As a result it was more challenging, although everyone still out was extremely supportive.
By the end of the ninth I was suffering a bit, sore feet, moderate shin pain front the stony descent and hitting the final reserves of energy. I'd twisted my ankle about three weeks before and was starting to feel that, so chatting to someone on her first marathon distance, motivated me to wok through that. Having avoided the wall at Mile 20, it hit me badly at mile 32 and I walked to the car at the end of circuit 9 close to tears, leading my partner to stick a coffee in my hand and tell me to sit down. A banana, and a second coffee, led to a bit of a recovery, and a realisation that I'd burst through my initial goal of 50km and I was close to my aspirational goal. So once more round.
I shuffled off, feeling the pain in my feet. I'd worn my Inov-8 Race Ultras but had Saucony X0dus and my Ino-8 Road Claws with me as alternatives. The Race Ultras have limited forefoot cushioning and the balls of my feet were feeling everything by this time, so it was a struggle. But I managed to finish the tenth circuit and come in after 9:23 with a distance of 62km. One km short of my one and a half marathons, but I really didn't think I had another 6km in my legs to do an eleventh.
A really good event, challenging and a test of my capacity. I wasn't the only one that pushed through. One runner came to do her first half marathon, and kept going for seven loops. Another, whose longest distance had been marathon kept going for 62 miles. The success of the weekend means that WSR are adding a couple of other 12 hour events to their programme, and I'm looking forward to the Woodland Frolic, although I've now got another marathon in 5 weeks and a half in December.
Also, epic bling. The pendant was different for solo, pairs, trios or fours.
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Good work MM
@rusgolden as MM said, a shorter recovery the day after your long run can and usually does wonders.
Good work @NancyN795
Umm.. everything is mostly just ticking along for me, a lower mileage week this week just gone as after my DOMS disappeared, there seemed to be a bit of a niggle, so I took a few days off to let that settle. Next week should be another big week (50miles or more I hope, with about the same cycling), then I start tapering for my two 50K's in the US.0 -
Thank you all for the encouragement and advice. Yesterday, I ran a full 10K without walking in 60:59 and felt really good. I wasn't totally spent after, so I think I could push the pace a little bit next time.
I followed you advice and ran a short 2 mile run today with about a half mile walk for my warm-up and cool-down.1 -
@MeanderingMammal The East Farm Frolic sounds like a great event. I really loved the Race Bling, I mean who can argue with a Squeaky Rubber Chicken and different Pendants for solo, pairs, trios or fours.
Dorset puts it in the United Kingdom? Sounds like something I would Enjoy. We have so many Long Distance/Ultra type events that its hard to justify going over seas.
@rusgolden My first 10k was closer to 65 mins so great result. Time for you to go and register for a local 10km event.1 -
Thanks @juliet3455!! I'm actually signed up to do another 5K in 2 weeks and I want to do a double race in early October... it is a 5K + 3K event. I've not done anything like that before and sounds fun!2
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W6D2 of 5K to 10K. As usual, I did walk on some of the hills.
Stats: 6.22 miles in 78:11 for a pace of 12:34. That's fast for me.3 -
Meant to post this here, but it ended up in the 5k thread instead:
A couple of co-workers talked me into running at my national park Wednesday. It was 94 with a feel like temp of 98- miserable. I survived. It is very disheartening to look at current pace in comparison to previous runs on the same course. Yesterdays time for the 3 mile Strava segment was 10 full minutes slower than my best time for the same segment. I know there are a lot of contributing factors, but still makes me sad. Got to get back there!1 -
Longer runs are getting easier for me... last week I did 10K for the first time and yesterday I ran a full 8 miles without walking in 1:19:09. I have a 5K race next Sat., so will be a couple of weeks before my next long run, but really excited with my progress! 2
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Short bike ride on Friday and longer one today, but no running.
I had a follow-up at the ortho doctor on Friday. He gave me a cortisone shot in the left shoulder and scheduled surgery for October 10. He's certain the pain I'm feeling is from bone spurs, not from a stress fracture.
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As my last big run before my 50k races in the US in a few weeks, I went out for a few hill reps.
3 Reps of 2 joined hills, turning around on the top of the second, gave me just shy of 15miles, and umm about 4700ft of elevation change. Legs are feeling pretty good today. Taper starts now.. two weeks oh feck!3 -
Weather, and life, have interfered with running recently. Plus, lack of enthusiasm. I think it's not just the length of the 10K runs that's been getting to me but having to run up so many steep and/or long hills. I just stopped enjoying it. So, yesterday, I just did a 15 minute run - which was just over a mile. It was almost all uphill, just not the really long, steep hill. Then, I rejoined my husband for our usual walk (which also involves most of the same hills, but not running up them).
I still want to find a day to go somewhere where I can do a 10K run without hills, just to complete the program. Then, I'll try different approaches to bring back the enjoyment I once had in running.1 -
Today we went into town and I ran the final run of the 5K to 10K rundouble program on relatively level ground (Boyd Lake State Park - the maximum elevation difference looks like it was around 100 feet). It took a lot of willpower but I ran the whole time, except for a few times when I slowed down briefly to blow my nose or adjust what my phone was playing. Now I can go back to shorter runs without feeling like I didn't complete the 10K program.
Stats for my final 10K training program run: 6.22 miles in 76:32 for a pace of 12:18. Not having huge hills makes a big difference! I gradually slowed down over the length of the run, so I guess I didn't pace myself properly at the beginning.3 -
I ran in my 2nd 5K race this past Saturday and ended with a time of 24:31, which is 1:37 faster than my first 5K that I did in the beginning of August. Felt really good about it and had a pretty consistent pace.
I am planning my next race on October 9th and it will be an 8K double run (5K+3K). The 5K will have a start time of 8a and the 3K at 9:15a so will have approximately 45 minutes of rest/recovery time.
Although I have done some 10K and 8mile training runs this past month, I still feel like a newbie runner (having just started running in April), so would welcome any tips on my preparation for this next race and how I should approach it as far as pace goes.
Thanks!1 -
This thread has grown a little stale, lol.
A quick update... still planning the 8K double run next Sunday and my training runs have been going well. I've been able to run a few of them on the site of the race, which is good because it has some fairly steep inclines in places, but I don't have the exact course map, so not 100% what it will be like. I've been pushing myself to run further on my long runs and this past Saturday I ran 10 miles at a pace of 10 min/mile and felt okay afterward. I still can't believe that I am running that far. A few running friends are trying to encourage me to run a half marathon in the middle of November.
Thoughts? Does 6 weeks give me enough time to prepare for that?
Rus1 -
This thread has grown a little stale, lol.
A quick update... still planning the 8K double run next Sunday and my training runs have been going well. I've been able to run a few of them on the site of the race, which is good because it has some fairly steep inclines in places, but I don't have the exact course map, so not 100% what it will be like. I've been pushing myself to run further on my long runs and this past Saturday I ran 10 miles at a pace of 10 min/mile and felt okay afterward. I still can't believe that I am running that far. A few running friends are trying to encourage me to run a half marathon in the middle of November.
Thoughts? Does 6 weeks give me enough time to prepare for that?
Rus
If you are already running 10 miles, 6 weeks should be plenty of time to prep for a half! Great job!
I'm not running at all until I recover from the surgery that I have scheduled for next week.
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Thank you @Just_Ceci !! I hope surgery goes well for you and that you have a quick and full recovery!0
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A big update will be coming from me in the next few days, 2 50K races and the Grouse Grind while I was on holidays. I still need to get some uploaded to strava etc LOL3
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Well, bummed out after my 8K from yesterday. About 50 meters into the initial run, I pulled a muscle in my left calf. I went ahead and pushed through it to finish the 5K and kept it warm and as loose as I could and also ran the 3K. Might not have been the best thing medically, but I'm a stubborn fool and wanted to complete. In any case, I am going to begin the rest and recovery period and not worry about doing a half marathon this fall. Hopefully it heals quickly and I can begin easing into running again in a few weeks.0
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Saturday, I rode with my best cycling buddies on one of my favorite routes- 45.74 miles.
Sunday, we rode to town for pizza- 19.38 miles.
Monday, I had surgery on my left shoulder. It was minor compared to the last one. Dr. had to scrape bone spurs and found some scar tissue (likely from the stress fracture) that was causing impingement. I started PT yesterday, and should be back at it in no time. Dr. said it could be up to a year before I have full range of motion though. I'm optimistic that with hard work, that won't be the case!1 -
Follow-up with the doctor today. I can ditch the sling and start running, but no bike for another 4 weeks.
ETA: Where is everybody?1 -
Follow-up with the doctor today. I can ditch the sling and start running, but no bike for another 4 weeks.
ETA: Where is everybody?
I've been wondering the same thing... everyone must be taking a break from running, lol.
Good deal on the running.
I saw the ortho doc last week and told me another 2-4 weeks before I can start running again. So, I went out and purchased some new cold weather running gear so I'm ready to run as soon as I am able 2 -
A little running been going on for me, just going through post race blues and mojo issues mostly.
Glad you're getting out again @Just_Ceci and hope you're out again soon @rusgolden !2 -
"Ran" a practice 5k with my Girls on the Run group yesterday. My girls were more interested in walking than running, but we finished in about 43 minutes.
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Saturday, I did w4d1- 1.81 miles in 21:30. Felt good.
Sunday, hiked at my national park- 7.42 miles, not as good as riding there, but it will do.1 -
Great work Ceci!
I've been out of action for a week, since a 5k barefoot walk resulted in horrendous blisters that are still giving me grief.0
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