Daily Check In Thread -- 10k+ version
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Tim,
Every time you post, I keep being reminded of Yasso's Perfect 10 program in the back of his "My Life on the Run" book. It follows a 10 day cycle instead of a 3-4 day cycle. You might run 4 or 5 days a week, but a lot more of it is easy.
Thanks for posting that. I looked it up and it sounds interesting. But it would be hard to get out of the normal 7-day schedule.
I think a big part of the issue I have right now is trying to do too many things at once. I'm increasing frequency (by adding another running day), speed (by doing track intervals and tempo runs), and mileage (by running more & longer). I need to focus on one thing right now. I've decided that this year is going to be about building endurance. I'm not going to worry about speed right now. I'll still go to the track workouts but back off to a more comfortable pace. I will use those workouts to practice my pacing. I'm not worrying about PR's. At this weekend's Hot Chocolate 15K my wife & I will hold a 9:30 pace and treat it like a training run, and have fun of course.
15K at an "easy'" 9:30 pace with my spouse...I want one of those. You are a blessed man, Tim! :-)0 -
My oldest daughter just turned 16 and would be horrified if I turned up in my running tights! I wish Brownies and football was all they did, but they also do dancing, judo, boy scouts and decopatch, and on a Monday I help run a Rainbow group (my girls help out and if my husband is working nightshift my son comes along and helps out with cub scouts in the hall next door). Wednesday is the only day they don't have any activities and I love it!!! But my youngest daughter is due to move up to Guides in February and that is on a Wednesday :grumble:
^^This is me, except it's horseback riding and boy scouts. My kids have a sweaty mother too. (And one that is often seen in running tights!) So far, they are actually proud of me, thank goodness!
You are making huge improvements in your pace Beth! Running on the track seems to be working for you.0 -
Last night was our weekly track workout. It was a little easier this time: 1-mile warmup, 12x100m intervals at 5K pace with 300m jogs in between, 1-mile cooldown. It was pretty darn cold out but with multiple layers of clothing I was warm as long as I was running.
Also yesterday, I finally got to meet with the Atlanta Track Club and sign the paperwork to become an official staff photographer. There will be three of us working for the club so we can trade off on the small events and all work together on the larger events. It will be great to combine my love of photography and running, and getting paid for it is nice too!0 -
Everyone is doing so good!!!!!! I'm so jealous all you 9 minute-ers....
So cool Tim, congrats! You will have a blast and get more gigs out of it too I'm sure!
Thanks Laura and Beth! And no Beth, I've never run before. Ever. I've decided this is my destiny and what I was meant to do somehow
just wish it didn't take 34.5 years to find me 0 -
15K at an "easy'" 9:30 pace with my spouse...I want one of those. You are a blessed man, Tim! :-)
No kidding. Of course, I'd have to 1) be born into a different family. 2) marry one of you.0 -
Tim, congratulations on getting paid to do what you love, that's so amazing.0
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Everyone so doing so well!
After worrying about getting exercise in all day, I just went into the gym at work and did the treadmill. I don't like the treadmill, but I really want to get my runs in. So 5 minute warmup and 5 minute cooldown walks plus a 30 minute run between them, on the treadmill. Then I spent 15 minutes on the exercise machines. With the two 5 minute breaks I did during the day when I got some push ups and squats in, my 60 minutes of exercise was completed. Yeah!0 -
Someone run for me. Finally went to the doc, squeezed me in - 3 hrs later, but I'm very great full! Sinus. Infection ;( + antibiotics ;(0
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Someone run for me. Finally went to the doc, squeezed me in - 3 hrs later, but I'm very great full! Sinus. Infection ;( + antibiotics ;(
I started antibiotics on Sunday for my sinus infection. Finally feel like I might be turning the corner.0 -
Everyone so doing so well!
After worrying about getting exercise in all day, I just went into the gym at work and did the treadmill. I don't like the treadmill, but I really want to get my runs in. So 5 minute warmup and 5 minute cooldown walks plus a 30 minute run between them, on the treadmill. Then I spent 15 minutes on the exercise machines. With the two 5 minute breaks I did during the day when I got some push ups and squats in, my 60 minutes of exercise was completed. Yeah!
Way to get it done!0 -
Today was a cold 6-mile run at 9:30 pace. Temps maxed out at 32°F here. The sunshine felt nice. We were practicing holding that pace for Sunday's 15K and we did pretty well. The first mile was too slow and the last mile was too fast but the middle miles were much closer.0
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I hope everyone has a fun weekend. It got off to a good start with this sunrise:
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Beautiful!0
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That sunrise is amazing. Also I would kill for 32 degrees...but I'm a lot further north than you are.0
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Oh, wow, Tim! That sunrise is gorgeous!
I am feeling a little whipped. I had a great run today. :-) 65 laps of a 1/10th mile indoor track, because the roads where too treacherous (accidents) and lacking any shoulder due to the big snowfall we've been getting all day. It took me an hour to shovel my way out to get to the Y. But amazingly, I ran 10K in 1:09:23! A personal best! And I was trying to take it slow (until the end when I saw I could possibly do it in under 1:10!) I'm feeling like I'm back after my layoff. (And better than before.) But I still have niggling doubts about myself/feel a little intimidated by the fact that I haven't been running the roads and hills, and I still have not run 8 miles again. I keep telling myself I'll get there. But what can I say? I'm a runner. I'm always looking down the road telling myself t go a little further, try harder, be faster.
Some things I thought about during my run today. 1. I am best when I disassociate-just find that groove and ride it. 2. A little bit faster (faster for me) groove is easier on my body somehow. It feels easier overall. I am finding 11:00 to be pretty groovy. Slower is not necessarily easier. 3. Mile 5 is always easier than mile 4.0 -
When faster feels better, many times that's a form issue. You tend to have better form when you are faster0
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When faster feels better, many times that's a form issue. You tend to have better form when you are faster
Yep. When I'm running fast intervals I feel great. The running dynamics from my Garmin 620 show that I bounce less and spend much less time on the ground.0 -
Tim/Varda-I figured form and cadence had something to do with it. I feel more fluid and less choppy. (Probably less bounce actually!)0
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Oh, wow, Tim! That sunrise is gorgeous!
I am feeling a little whipped. I had a great run today. :-) 65 laps of a 1/10th mile indoor track, because the roads where too treacherous (accidents) and lacking any shoulder due to the big snowfall we've been getting all day. It took me an hour to shovel my way out to get to the Y. But amazingly, I ran 10K in 1:09:23! A personal best! And I was trying to take it slow (until the end when I saw I could possibly do it in under 1:10!) I'm feeling like I'm back after my layoff. (And better than before.) But I still have niggling doubts about myself/feel a little intimidated by the fact that I haven't been running the roads and hills, and I still have not run 8 miles again. I keep telling myself I'll get there. But what can I say? I'm a runner. I'm always looking down the road telling myself t go a little further, try harder, be faster.
Some things I thought about during my run today. 1. I am best when I disassociate-just find that groove and ride it. 2. A little bit faster (faster for me) groove is easier on my body somehow. It feels easier overall. I am finding 11:00 to be pretty groovy. Slower is not necessarily easier. 3. Mile 5 is always easier than mile 4.
That is a fantastic run! I bet you felt great getting under 1:10!
I haven't been able to run this weekend due to the weather but I am feeling great today! About 6 months ago one of the judo mums complimented me on my weight loss and asked how I did it. I saw her before Christmas and she was looking great but I didn't get a chance to talk to her until today at the judo competition. She said my story had inspired her to take up running and she had lost lots of weight and was feeling so much better about herself! Knowing I inspired just one person has made my weight loss/fitness journey even more worthwhile!0 -
Tim/Varda-I figured form and cadence had something to do with it. I feel more fluid and less choppy. (Probably less bounce actually!)
Sounds like a cadence thing. Also you're probably more on your toes.0 -
That is a fantastic run! I bet you felt great getting under 1:10!
I haven't been able to run this weekend due to the weather but I am feeling great today! About 6 months ago one of the judo mums complimented me on my weight loss and asked how I did it. I saw her before Christmas and she was looking great but I didn't get a chance to talk to her until today at the judo competition. She said my story had inspired her to take up running and she had lost lots of weight and was feeling so much better about herself! Knowing I inspired just one person has made my weight loss/fitness journey even more worthwhile!
Happy tears!0 -
Today, a 15 minute run at 13:30 was on the calendar. 25 degrees at 8:30. 56 degrees at 3pm but kids. What to do? Hardly worth the effort of preparation... Cranked it out this morning. Jantastic has a finger on the scale, inclining me to just get it done.0
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Just got home from the Atlanta Hot Chocolate 15K. Big event and tons of people. The 5K waves were huge! We had a goal of running for fun at 9:30 pace but ended up at 8:56 pace. A little fast but we felt good.
Splits
1.00 9:46
1.00 9:25
1.00 8:50
1.00 8:51
1.00 8:49
1.00 9:12 (stopped for chocolate)
1.00 8:59
1.00 8:34
1.00 8:23
0.38 7:420 -
This is us before the race. I definitely overdressed. Two layers of long-sleeve shirts under that jacket (one was a thick Adidas Climawarm top), my CW-X tights under Adidas pants, plus the gloves and beanie over my hat. After 3 miles I had shed the jacket, gloves, and beanie. But I was glad I had them after the race. Once I stopped I got cold again.
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Romy that is amazing! And who knows how many other people you've inspired, or how many people that woman will inspire in return.
5 brutal miles this morning. Every single step hurt - like doing the hardest first mile 5 times. It was warmer than it has been on my runs lately but it was snowing pretty hard & I failed to factor in how much colder that would make it feel so I wasn't dressed correctly (should have had another pair of tights on & something with a hood). At the turn-around I had 1.5 miles where the snow was blowing directly into my face, coating me with ice crystals. I can't say that was pleasant. When I turned back onto my road for the final mile the wind was at my side & they had just plowed that stretch so it was easier to run on.
The final quarter mile I told myself when I'm in a race and I'm tired or sore I should look back at this run as an example of "well you got through that....so you can do anything."0 -
This is us before the race. I definitely overdressed. Two layers of long-sleeve shirts under that jacket (one was a thick Adidas Climawarm top), my CW-X tights under Adidas pants, plus the gloves and beanie over my hat. After 3 miles I had shed the jacket, gloves, and beanie. But I was glad I had them after the race. Once I stopped I got cold again.
You guys look great!0 -
Go romy! That rocks!!!! Way to inspire....
Go Beth!!!!!
Go Laura!!!! I think I am starting up again tomorrow.... (Fingers crossed)
Tim you guys look so happy and warm - glad you had a great race!0 -
all right back in the loop again..sorry for absence but between basketball and indoor soccer, I barely have time to eat and sleep.
gorgeous day today..66 degrees and starting my first day of speed work...30 minutes..3.2 miles..5 minutes warm up, 4 intervals of 3 minutes at 7:30 and 2 minutes of 10:30, then a 5 minute cool down ...harder than i thought it would be, but doable0 -
That is a fantastic run! I bet you felt great getting under 1:10!
I haven't been able to run this weekend due to the weather but I am feeling great today! About 6 months ago one of the judo mums complimented me on my weight loss and asked how I did it. I saw her before Christmas and she was looking great but I didn't get a chance to talk to her until today at the judo competition. She said my story had inspired her to take up running and she had lost lots of weight and was feeling so much better about herself! Knowing I inspired just one person has made my weight loss/fitness journey even more worthwhile!
Romy, that's a fabulous win! Major NSV!!! :-)0 -
5 brutal miles this morning. Every single step hurt - like doing the hardest first mile 5 times. It was warmer than it has been on my runs lately but it was snowing pretty hard & I failed to factor in how much colder that would make it feel so I wasn't dressed correctly (should have had another pair of tights on & something with a hood). At the turn-around I had 1.5 miles where the snow was blowing directly into my face, coating me with ice crystals. I can't say that was pleasant. When I turned back onto my road for the final mile the wind was at my side & they had just plowed that stretch so it was easier to run on.
The final quarter mile I told myself when I'm in a race and I'm tired or sore I should look back at this run as an example of "well you got through that....so you can do anything."
Yes! Exactly this!!! You got stronger and tougher today. Not just physically, but mentally too! Way to go, Laura!0
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