Daily Check In Thread -- 10k+ version
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Tim, that's a wonderful pace!
Madmiss, hope you feel better quick.
Laura, I'm looking forward to hearing about your half marathon training. It's very inspiring to hear such great progress.
joedfro, super pace!
All of your paces keep me trying harder to bring my time down, too.
My body seems to have moved forward a step this past couple of weeks. I'm running longer distances with no discernable extra effort. Before when I tried running longer distances, I felt worn out but not this past couple of weeks.
Today, I ran 6K on the treadmill in 51 minutes.0 -
Your granddaughter is so cute Ceci!
I managed to motivate myself enough to do some weightlifting yesterday. I made the mistake of picking up where I left off 3 weeks ago rather than dropping back a bit. I am so sore today! Couldn't even pick up my towel off the floor after my shower today! Did an uphill 4k run today and it was a real struggle but I was only 10 seconds outside my target pace so I was happy with that in the end.
LOL!!!! (About the towel) Congrats on the hill run!!! Woot! Woot!0 -
My body seems to have moved forward a step this past couple of weeks. I'm running longer distances with no discernable extra effort. Before when I tried running longer distances, I felt worn out but not this past couple of weeks.
Today, I ran 6K on the treadmill in 51 minutes.
This is awesome, plexgut! Isn't it a wonderful feeling when you get real evidence of your commitment paying off?0 -
Finally hit 30 degrees...sooo... 50 minutes @ 10:03 per mile...
Woo weeee! Awesome, Joe! I want to do that some day. And you are just STARTING your speedwork, LOL!0 -
bttr...lol, actually this is phase 1 general..i think its base building
looks like jan 27th starts speed work
thanks plex and bttr for the motivational kind words and 8:36 is phenomenal0 -
I got distracted...I forgot to tell you about my run tonight! I'm getting faster! I forgot my headphones, so I was running without music. I thought that might suck, BUT my first mile was 8:36! I was working hard and pushing a bit, but not going all out. My second mile I got a stitch and I tried to very consciously back off the pace, but I still ran 3 miles in just under 32 mins! I'm so happy!!! I just have to pinch myself! That first mile was 45 seconds FASTER than the mile intervals I was doing before my leg procedures. Apparently no music=faster me! Now, if only races were on completely flat climate controlled courses...;-)
That's a fantastic pace!! You are definitely getting faster! I still get a stitch pretty often when I am pushing a fast pace. I really have to focus on my breathing and try to breathe from my core. Keep up the good work!0 -
Finally hit 30 degrees...sooo... 50 minutes @ 10:03 per mile...
Nice work!!0 -
My body seems to have moved forward a step this past couple of weeks. I'm running longer distances with no discernable extra effort. Before when I tried running longer distances, I felt worn out but not this past couple of weeks.
Today, I ran 6K on the treadmill in 51 minutes.
Great job!! That's a good sign you are improving your fitness.0 -
I'm kinda glad I don't have the body health to run today!!!! It was freezing - I hate being sick tho, I'm running on Thursday regardless - my body has one day to get this snot out
especially since I ate so much yesterday - I feel gross not running ;(
Glad you're loving the new shoes Tim! Everyone is doing great!!!
Hope you feel better soon! At least the temps are finally coming up. Pretty warm by Saturday!0 -
One thing I forgot to mention from yesterday's run - I hit an average cadence of 193. Usually I am just under 180, or if doing a long slow run it is more like 165-170. Minimal shoes really do make you turnover your strides quicker! And with the extra data I get from the Garmin 620 I noticed a big decrease in vertical oscillation (I wasn't bouncing up and down as much) and ground contact time. Hopefully this leads to more efficient running and less injuries but we will see as I get more miles in those shoes.0
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too scared to try minimalist shoes...i have been running in Nike Free 3.0 (they are super cheap) so cpngrats Tim...I kinda get lost in all that cadence and oscillation jive...
Well...26 degrees this morning and less than 12 hours after my last 50 minute run, but with threat of more freezing rain today decided to hit my scheduled 50 minutes this morning...little slower @10:28 but still running by feel..wanna keep the easy runs easy...ran with a bacalave today and by the end felt like my head was on fire.
4.8 miles
If any of you watch the travel channel, this is the street featured on one of those ghost shows where they have the investigator and the "medium" about the shadow people.0 -
You all make me feel like a slacker. What a speedy, motivated group!0
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One thing I forgot to mention from yesterday's run - I hit an average cadence of 193. Usually I am just under 180, or if doing a long slow run it is more like 165-170. Minimal shoes really do make you turnover your strides quicker! And with the extra data I get from the Garmin 620 I noticed a big decrease in vertical oscillation (I wasn't bouncing up and down as much) and ground contact time. Hopefully this leads to more efficient running and less injuries but we will see as I get more miles in those shoes.
They are awesome because they keep you closer to the ground, which makes everything better somehow - form, speed, etc
That's AWESOME BETH!!!
I'm still sick, I'm so mad, I'm going to run on my birthday tomorrow even if I have to walk half the way
I have 10ks and half marathon training to do, why doesn't my body get that? 0 -
My body seems to have moved forward a step this past couple of weeks. I'm running longer distances with no discernable extra effort. Before when I tried running longer distances, I felt worn out but not this past couple of weeks.
Today, I ran 6K on the treadmill in 51 minutes.
I am so proud of you, Petra! Happy tears. It's amazing how your body can suddenly adapt to running like that 0 -
One thing I forgot to mention from yesterday's run - I hit an average cadence of 193. Usually I am just under 180, or if doing a long slow run it is more like 165-170. Minimal shoes really do make you turnover your strides quicker! And with the extra data I get from the Garmin 620 I noticed a big decrease in vertical oscillation (I wasn't bouncing up and down as much) and ground contact time. Hopefully this leads to more efficient running and less injuries but we will see as I get more miles in those shoes.
That all sounds powerful, Tim!0 -
LOL, madmiss. Good luck on the run!
Joe - Love that graph. Nice even pace.0 -
Lot's o' good stuff on here tonight with the exception of madmiss's post. I'm so sorry you are still sick. Happy Early Birthday!!! I totally understand your desire to run if only a little, but take care of yourself. You don't want to make it worse and then lose even more time.
Nice graphs, Joe!
Excellent report, Tim!
You guys have me all intrigued with the minimal shoe talk. I currently am all trussed up with all manner of corrective devices...hmm...
Laura! PSHAW!! You are the LAST person I would accuse of slacking!0 -
yeah, bttr...i spent some time reading about cadence and wondering if i need to pay more attention to it.. i will say i am a roll out of bed, strap closest shoes on and head out the door kinda guy.
i have a long stride, but i don't have any pain or discomfort, so i am not sure changing cadence is that great of an idea for me. guess i should break down and make the drive to a running store.0 -
My body seems to have moved forward a step this past couple of weeks. I'm running longer distances with no discernable extra effort. Before when I tried running longer distances, I felt worn out but not this past couple of weeks.
Today, I ran 6K on the treadmill in 51 minutes.
I am so proud of you, Petra! Happy tears. It's amazing how your body can suddenly adapt to running like that
Thanks, Varda. That means a lot. Running changes so many things in one's life and I'm glad I met this great group of dedicated people.0 -
Had a great track workout with the group last night. I haven't worked out with them since before Thanksgiving. Our coach had us doing 16 reps of 200m with a 200m jog in between. It was a 6:30 pace on each interval. My wife is still building back up slowly after taking a month off so the coach was nice enough to run with her as they did some slow 400m intervals. She seems to be all healed up after her stress reaction issue in her tibia. Now I'm having some issues with pain on the inside of my shin. I've had this before and I'm pretty sure (and so was the doctor back then) that it's the posterior tibial tendon acting up. I had a bruise appear on my shin after Sunday's long run and again after last night's workout. I definitely need to slow things down for a while and figure out what's causing this again. In the past it would get painful for a week or two and then just go away. And it happened every time I changed my running routine or added mileage (which I am doing now).0
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Hopefully it's nothing major Tim... this morning I ran for 65 minutes under a light snow @10:17 putting me a little bit over 6 miles. Another nice easy run and definitely easier with 24 hours between runs as oppossed to 12 hours.
Jan 27 I get to start track workouts once speed work is introduced in the training plan. Amazed @ your 6:30 pace, I am reasonable sure the fastest pace the speed workouts have me at is about 7:40 or so.0 -
Jan 27 I get to start track workouts once speed work is introduced in the training plan. Amazed @ your 6:30 pace, I am reasonable sure the fastest pace the speed workouts have me at is about 7:40 or so.
You'll enjoy the speedwork and it really makes a difference in your overall speed. I was amazed too at 6:30 pace and I was so happy when we finished that 16th interval! I don't think I could hold that pace for a longer interval. And I did the 200m rest intervals very, very slowly. I run 400's at 7:00 and 800's a bit slower. I haven't run any longer intervals but I'm sure we will eventually.0 -
This is what the plan calls for for my first bout of speedwork...looks daunting, but excited to get there.0 -
I got in 5 miles on the elliptical yesterday, then a short walk before weight training. I really love the gym, but can't wait for better weather so I can ride my bike!0
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After my last (second) running 5k, I totally understood speed work. You need it to properly gauge effort during the shorter races and to convince your body that it has something left when you see the finish line.0
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After my last (second) running 5k, I totally understood speed work. You need it to properly gauge effort during the shorter races and to convince your body that it has something left when you see the finish line.
varda..did you check out gip.is to see if that met some of your requirements for a training plan?0 -
And... No running for 4 days ;( at this rate I'll be able to go hopefully Saturday this morning was not pretty, almost completely lost my voice and my cold has settled nicely in my chest. So hot toddys and medicine for this girl ;( sad sad sad ;( everyone have a run for me!!!! 0
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And... No running for 4 days ;( at this rate I'll be able to go hopefully Saturday this morning was not pretty, almost completely lost my voice and my cold has settled nicely in my chest. So hot toddys and medicine for this girl ;( sad sad sad ;( everyone have a run for me!!!!
Well, poop! That sucks! It kinda sounds like you have what I did a few weeks ago. I did lose my voice entirely. i will run for you tomorrow! :-)0 -
TIm, Joe and Varda: I'm excited by all your speed work talk, now that I think I might have some speed in me. Before my leg stuff I was doing my own quasi-version of speed work on the track by running a mile walking two laps x 3. I was getting a 9:30 -10:00 average pace with those. My 8:36 mile shocked the heck out of me! It was in stark constrast to my two previous slow and snowy runs 4 mile! I didn't really intend to do it, I was just feeling my oats after being laid up so long. Now I'm back to base building for the next two weeks or so, but now I know its in there. I just gotta stretch it out. I had a speedwork plan figured out using FIRST method . My pace goals for each distance would look like this based off of a HM pace goal of 11:30:
Targeted HMP: 11:30 min pace
400s: 9:15 min pace = 2:19
800s: 10:25 min pace = 5:12
1600s: 10:45 min pace = 5:12
Tempos: 11:15 pace
The plan calls for the weeks to build like typed below, but I might do the weekly mileage building more gradually by shortening the Thurs run and repeating the long run distances for two weeks before adding a mile. The quick build to multiple 10 mile runs within a month intimidates me. What do you think?:
WEEK 1: Tues. 4 x 400s Thurs. 3-mile tempo Sat. 6 mile long run
WEEK 2: Tues. 4 x 800s Thurs. 4-mile tempo Sat. 8 mile long run
WEEK 3: Tues. 3 x 1600 Thurs. 5-mile tempo Sat. 10 mile long run
WEEK 4: Tues. 6 x 400 Thurs. 6-mile tempo Sat. 6 mile long run
WEEK 5: Tues. 3 x 1600 Thurs. 4-mile tempo Sat. 10 mile long run
WEEK 6: Tues. 4 x 800 Thurs. 8-mile tempo Sat. 8 mile long run
WEEK 7: Tues. 6 x 400 Thurs. 6- mile tempo Sat. 10 mile long run
WEEK 8: Tues. 4 x 1600 Thurs. 8-mile tempo Sat. 12 mile long run
WEEK 9: Tues 3 x 800 Thurs. 3-mile tempo Sat. 6 mile long run
WEEK 10: Tues. 4 x 400 Thurs. 2 mile tempo HALF MARATHON0 -
I got 3.3 miles in today outside. I think I finally have the layers right, I wasn't too cold and wasn't too hot. My next run is the 10k Polar Dash on Saturday. I'm not concerned with the time since December got completely screwed up with my mileage. It's supposed to be 35 with a windchill of 24, so not too bad. All week they have been forecasting between 60 and 70% chance of rain, we are now down to 10% chance of rain. I'm really hoping it stays that way. Not really liking the idea of rain when it's that close to freezing, but it's looking like I won't have to deal with that. Yeah!0
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