Daily Check In Thread -- 10k+ version
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Awesome job. I'm getting rained out here.
It is starting to rain here now and is supposed to rain tonight and tomorrow. We have flood watches until Sunday am. I was hoping to race Saturday but not sure now. I have a Color Run with some friends on Sunday.
I finally broke that elusive 10 minute mile run pace today. That made me feel like a million bucks. I used to run under 10, but that was 3 years ago. This is my first sub 10 since starting back. Woot!
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woodwardtm wrote: »
My C210K (zenlabs app) has all weeks in it - meaning 1-8 is the regular C25K and then continues on weeks 9-14. Week 11 is 3 intervals of 17 minutes running.
That being said, I saw the chiropractor and he asked me to do the 10K training once a week, so now I'll do 2x5K per week (trying to get under 30 minutes) and then the 10K training on the weekend. I started using Map My Fitness again and I saw my stats from a year ago, it's crazy how much better I've gotten (granted, I did pause running between April 2015 until I picked it up again in October 2016
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My C210K (zenlabs app) has all weeks in it - meaning 1-8 is the regular C25K and then continues on weeks 9-14. Week 11 is 3 intervals of 17 minutes running.
Hmmm...the Couch to 5K by Active has 9 weeks, plus the 5Kto10k by Active has 9 weeks. I did week 3 this week and the long run was a 40 minute steady run.
The medium run was a 10 minute jog, a 5 minute tempo run, followed by a 10 minute jog (plus your 5 minute warm-up and cool-down walks.
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Week 6 day 1 today.3
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Ran two 5K's over the weekend. Dropped my time again and felt good about that. Sunday's run was a Color Run so it was just for fun and untimed. Yesterday I ran Week 4, Day 1 of Active's 5Kto10K app.
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I did week 4, day 3 today which was a 45 minute steady run. It went great until about the last 5 minutes and then my knees were just killing me. I finished but it was not comfortable. With the 5 minute warmup and cool down, I got 5 miles in though!3
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Did my Week 4, D2 run today with the speedwork in the middle. It was the 5th run in the last seven days for me because I raced both days on the weekend. It felt crappy but I guess it wasn't so bad. At least Week 4 of 9 is complete. Have a good weekend, everyone. I hope you have weather conducive to running.2
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So glad I found this group!
@Piqueaboo I am also using the ZenLabs 10K app and love it.
I have done my first 17 minute run, 1 min walk, repeat 3 times. I thought I was going to die...but I did it 5 -
@upsaluki Are you ok? Haven't heard from you in a while.1
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Hey fellow runners... just checking in. I ran my first 10K race on April Fool's day and finished with a time of 53:23, which was good enough for 2nd in my age group and 21 of 90 overall. I felt good throughout and happy with the results. Now back to my HM training, which is now less than 2 weeks away on 4/22. I've noticed when running in warmer temps that I need some additional hydration during my long runs
Have a great week everyone!3 -
Hey fellow runners... just checking in. I ran my first 10K race on April Fool's day and finished with a time of 53:23, which was good enough for 2nd in my age group and 21 of 90 overall. I felt good throughout and happy with the results. Now back to my HM training, which is now less than 2 weeks away on 4/22. I've noticed when running in warmer temps that I need some additional hydration during my long runs
Have a great week everyone!
Huge congrats on your time, this is an amazing achievement!
Also, HM is a great challenge. Can I ask how long you've been training? I have a 10K booked in for June and would love to get a half ticked off my list to!
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Yesterday I did a Week 10 Day 1 which is 50 minutes of running broken into 5 intervals with progressively minute longer walk breaks between.
I'm having issues with my calves.
This is disappointing since I thought my calf seizing was conquered for good about 3/4 of the way through my 5k training. Guess not.
Maybe I need to be more diligent with breaking out the foam roller.
Advice would be welcome.
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@rusgolden that is an amazing time! Congrats and best wishes for a great Half for you!1
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Week 5 Day 3 (or Week 14 if you want to look at it that way) for me. It was rough. 5 days ago I was being pelted with ice and snow on my run. Today it was 75. I didn't adjust very well and it seemed like a struggle but...it is complete.2
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@Skipper111 and @woodwardtm -- thanks for the shout out!
@Skipper111 --- I am doing the Run Double Half Marathon Event Training, which is 12 weeks... rundouble.com/plans/HME -- I started the last week of December, but I stretched it out a little by either repeating a couple weeks or doing some lighter runs the weeks of races... I did a 5K at the end of February and then the 10K on 4/1. I also had my calf act up ( @SierraFatToSkinny you are not alone!) in mid-March, so took a couple extra rest days, etc. Here is a history of my running plan... rundouble.com/user/111538294254011345422/hzroEnb0
@SierraFatToSkinny -- on the calf issue, I have found that foam rolling, self massage (deep), hydration, biofreeze, and wearing a calf compression sleeve have helped me the most in dealing with that. I had a grade 2 strain in my left calf last fall and, while I gave it plenty of time to heal before running again, it still seems to be more sensitive and prone to aches and pains.1 -
Week 5 (aka Week 14 complete) It was cooler today, about 60F so today's speedwork went much better than yesterday's run in the 75F sun. Summer is coming so I will have to learn to run early or adjust to the heat/humidity, right?
Keep pushing through, everyone!3 -
Week 6, D1 of Active 5Kto10K complete.2
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Great job!
I'm barely running any at all, just riding my bike.0 -
woodwardtm wrote: »@upsaluki Are you ok? Haven't heard from you in a while.
Yep I finally got out today after about a two week layoff. My wife was away for a week, and then I had some missed deadlines at work getting in the way. Next week I travel for a work trip, but I scoped out some running paths in a few of the towns I'm going to stay in. I'm hoping I can get out and get some more miles in.
P.S. You're really tearing it up. Great job.2 -
Week 10 Day 3
Started off slow (very slow... my first mile was a 18ish pace) before checking my watch and seeing my pace and deciding to pick it up. Finished the next couple miles with 15+ and 16 min paces. 5 -
I just finished my 5k210k in pretty grand fashion today. I was able to plot ribbing in two states in one day. https://www.strava.com/activities/946986319/shareable_images/map_based?hl=en-US&v=1492486227
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Got my first session in today using Vandersoft's 10kRun app. 4x10min w/ 1min breaks in between intervals. My pace isn't great because my heartrate is still higher than I'd really like it to be when I'm running, about 12min/mi. I'm really hoping to get that straightened out over the coming weeks. I think it's in part due to hitting the pause button on my c25k for a couple of months mid-stream when I was injured. I've really only been back to running for about 4 weeks now.
Sierra, I use compression sleeves on my calves after each run, and I've begun taking the compression a step further using floss bands as well. I'm also doing some kind of ankle mobility work at least 3 days per week, every day on run days, and that's helped a ton with lengthening my calves. I'm also a Kelly Starrett fanboy, and I'd recommend picking up his book Ready To Run which addresses running mechanics, recovery, and a variety of exercises to test your body's preparedness for running.4 -
I just finished my 5k210k in pretty grand fashion today. I was able to plot ribbing in two states in one day. https://www.strava.com/activities/946986319/shareable_images/map_based?hl=en-US&v=1492486227
Great job Terry! Congrats! What was the spike in elevation between mile 4-5? Great pace!0 -
I just finished my 5k210k in pretty grand fashion today. I was able to plot ribbing in two states in one day. https://www.strava.com/activities/946986319/shareable_images/map_based?hl=en-US&v=1492486227
Congrats! Proud of you for sticking with this for so long! Keep on running, my friend!2 -
Week 6, D3 done (also known as Week 15)3
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Today's run was a 50 minute steady run that I was not mentally prepared for. I decided to try it and if it didn't happen, I was planning to redo the run later in the week. I am happy to say that it went well and I got 5.5 miles in. Woot!5
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I just finished my 5k210k in pretty grand fashion today. I was able to plot ribbing in two states in one day. https://www.strava.com/activities/946986319/shareable_images/map_based?hl=en-US&v=1492486227
Great job Terry! Congrats! What was the spike in elevation between mile 4-5? Great pace!
There was a climb to get from the riverside up to the second bridge. I'm guessing that was it.2 -
Week 11 Day 1
Three intervals of 15 minutes.
I ran two 13 minute miles!!! The third was 16 mins. (My hip started aching and I realized I was taking turns too sharply while running on a small track.) 4 -
woodwardtm wrote: »Today's run was a 50 minute steady run that I was not mentally prepared for. I decided to try it and if it didn't happen, I was planning to redo the run later in the week. I am happy to say that it went well and I got 5.5 miles in. Woot!
Amazing run!!!
Can't wait to be able to do this distance :-D2
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