Daily Check In Thread -- 10k+ version
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Instructions for today's run: 12 minutes as fast as possible. I tried. It was hot (sorry
. I couldn't breathe. I felt sick. I slowed down. Average time? 10:30. On a track, but still. Not bad at all for 1.33 miles.
Great run Varda! I don't think I'm ready for the warm humid conditions yet. I was sweating like crazy Wednesday night.
BTW, if your friend is interested in the Suwanee event it starts at 5PM on 3/4. There will be 9 shoe vendors there with tons of shoes to test drive. Also other vendors like Nathan and CEP. I haven't confirmed it yet but I think Mellow Mushroom will be there with BEER. And there will be cake. Lots of cake.
I think I should go ahead and schedule a vacation day for the day after that!0 -
Thanks Tim!
BTW, have you seen the BPRC Kennesaw Trail run series???
I mean, seriously? This is my entire year's race strategy. Offered as free group runs. On trails.March 15 8:00 a.m. 5K
June 7 8:00 a.m. 10K
September 13 8:00 a.m. 15K Aid/hydration station provided
December 7 8:00 a.m. 1/2 Marathon Aid/hydration station provided
Pearl Izumi will be at all runs offering shoes to test drive and other goodies. If you run the entire series, you will be rewarded with a special BPRC/Pearl Izumi T-shirt for your efforts.
These events are not races, but a casual way to enjoy the beautiful trails in our Kennesaw store's backyard. Runners and walkers of all speeds and abilities are welcome to attend.0 -
Thanks Tim!
BTW, have you seen the BPRC Kennesaw Trail run series???
Yep. I'm glad BPRC is getting more into trail running. Earlier this month was the big group run at Fort Yargo (organized by Midtown but all the locations were represented) and our local store does a run on the 2nd Sunday of every month (followed by doughnuts). It was nice to meet & run with the founder of BPRC on that one!0 -
Instructions for today's run: 12 minutes as fast as possible. I tried. It was hot (sorry. I couldn't breathe. I felt sick. I slowed down. Average time? 10:30. On a track, but still. Not bad at all for 1.33 miles.
Great run Varda! I don't think I'm ready for the warm humid conditions yet. I was sweating like crazy Wednesday night.
BTW, if your friend is interested in the Suwanee event it starts at 5PM on 3/4. There will be 9 shoe vendors there with tons of shoes to test drive. Also other vendors like Nathan and CEP. I haven't confirmed it yet but I think Mellow Mushroom will be there with BEER. And there will be cake. Lots of cake.
I think I should go ahead and schedule a vacation day for the day after that!
BEER and CAKE and RUNNING SHOES! Definitely would take a vacation day for that!0 -
Now to the good stuff... I received my second sponsorship last night! I am now part of the Honey Stinger Hive as a sponsored runner! #totallyfreakingridiculouslyexcited
Congratulations! This sounds impressive!0 -
that;s awesome Lilbee - sounds so fun!
I have pretty much taken this entire week off from running, so tomorrow I will be ready for a run and Sunday - I have been UBER tired and thinking I still have a sinus infection kicking around -
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Short easy run today: 4.7 miles @ 9:47 pace. The weather was awesome! It cooled down and the humidity is gone.
One of our fellow runners gave us a copy of a marathon running plan from Runner's World. It was published way back in a 1999 issue but now they want $20 to download it. So now I have totally revised my running schedule for the year. I think this should be the final version now:
https://drive.google.com/file/d/0B_WFiqu1-lm7WnhSVFZLQ2xjOVU/edit?usp=sharing0 -
Ran 4.5 miles today with Fells. Plan to repeat that on Sunday. Tomorrow I have swimming in the morning, hiking/walking in the afternoon, and some strength training in the evening. All at an easy level. I love being able to move.
Hope that you all enjoy the weekend!0 -
Ran 4.5 miles today with Fells. Plan to repeat that on Sunday. Tomorrow I have swimming in the morning, hiking/walking in the afternoon, and some strength training in the evening. All at an easy level. I love being able to move.
Hope that you all enjoy the weekend!
"Easy level". LOL.0 -
nice runs v, tim and bt.
had an easy recovery run tonight myself
26:00 run @ 8:45 for about 3 miles...
tomorrow is a threshold run i think...i think there are 3 intervals of 15 minutes at my half marathon pace ... (which i think is about 8:34) i think i need to run another 5k and get another good pace baseline, although i am not willing to change this plan tip after my half simply because i think its working!0 -
Gosh I have a lot of catching up to do - need to go back & read what everybody has been up to the past few days!
madmiss & Tim post all these nice photos after they run where they look fit and happy. As a counterpoint here's what 7 miles in 20mph winds on a 3 degree day looks like. (The frown is because I'm facing the sun, not because I'm unhappy to be done.)
Edit: My face is shiny from Vaseline. It protects against wind burn when the wind chill is -17.0 -
You are so awesome!0
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7 miles ! inGosh I have a lot of catching up to do - need to go back & read what everybody has been up to the past few days!
madmiss & Tim post all these nice photos after they run where they look fit and happy. As a counterpoint here's what
20mph winds ! on a
3 degree ! daylooks like..
I'm so impressed! 3F has me cuddled under blankets on the sofa, not outside running.0 -
Romy I can’t believe you got the wrong shoes AGAIN! Hope the 3rd pair are correct.
Tim, dang that’s a fast pace going up that hill! Once the roads clear I can’t wait to start getting some hills back into my routine. Typically I just incorporate bigger hills into my route, but I want to do more hill repeats this year. There are a couple of beauties not far from my house.
Seriously I need chocolate covered cashews now. Yum!
Varda, I love your idea of incorporating your calorie target right into the name of your meals. I’m not quite that structured but I should be.
btsinmd you’re so awesome with your stair & office workouts! One of my MFP/Earndit friends does stair runs for charity – like raising money to run up 75 flights of stairs in a giant building in LA. I wish I could remember his exact time but he’s 50+ years old and ran up 75 flights in sub-18. That’s hardcore! He just did one in NYC, and there’s one this fall in Chicago. Sounds like you’re going to be ready for something like that in no time. I don’t think you’re progressing slowly at all. We didn’t all start running at the same time so we can’t compare ourselves to what anybody else is doing. When somebody posts about an “easy” 4 or 5 mile run I wonder how long it’s going to take me to get there. I can run 4 or 5 miles but it sure as heck isn’t easy! And I'm pretty sure at 3F you'd be running stairs, or in the pool, or in a fitness class - I suspect you don't spend a whole lot of time on the couch.
Varda 1.33 miles in 12 minutes when you were feeling hot & sick is astounding. Love to see what you could do when you’re not fighting the heat.
arrseegee congrats on your 10K run! I’ve started front-loading my day with my calories. Used to save too many for evening. Now lunch is my highest calorie meal (usually) and I make sure to get at least an afternoon snack and usually a morning one too. I still want to lose more (and you mentioned not wanting to lose more) but still the strategy usually works well for me.
madmiss it took forever for my sinuses to clear up – at least a couple weeks after I finished my antibiotics. I felt better…but not good. This week I way backed down my runs (1.5 & 1 miles – to meet my Jantastic commitment) and finally feel like I’m healthy again. Both of my short runs I had a hard time finishing because I was so tired but today’s run felt good again. Well normal anyway. Hope your break is what you needed.
Joe your training plan sounds like it keeps things varied! “26:00 run @ 8:45 for about 3 miles...” is a prime example of one of those times where I can’t compare what I’m doing to anyone else. I don’t think I could go half a mile at that pace, much less consider that an easy recovery run!0 -
Was supposed to do the above today..but math comps and district basketball games ate up most the day...plus I have been trying on shoes today (didn't buy any) but opted to walk today instead and felt my shoes were crap.lol. I can't decide what to buy..i liked both brooks i tried on... ravenna 5 and ghost 6. Nikes all fit too tight across the top of my foot. It will take more time to decide. Big ticket purchases drive me crazy. I can't seem to let go of 110.00 for a pair of shoes i will wear 4 days a week and only to run in. As a matter of fact, I can't envision paying that much for any shoes.
Laura... that is about as badass as i have seen for running . period.0 -
Joe - the Ravenna is a moderate support shoe while the Ghost is neutral so make sure you are getting the one that matches your pronation. I run in Ravenna 4's for my long runs and really like them. Looking forward to trying version 5 soon. Mine have 200 miles on them and show no wear on the soles yet, but I will pick up a new pair as they get close to 300.0
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I currently have separate indoor & outdoor running shoes. The indoor are Mizuno & I love the way they fit my feet but I wish they had more cushion. The outdoor are Asics (one of the gel ones) and they feel a little loose on my foot but they've got a perfect amount of cushion. Wish I could morph the two into one perfect running shoe.0
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Gosh I have a lot of catching up to do - need to go back & read what everybody has been up to the past few days!
madmiss & Tim post all these nice photos after they run where they look fit and happy. As a counterpoint here's what 7 miles in 20mph winds on a 3 degree day looks like. (The frown is because I'm facing the sun, not because I'm unhappy to be done.)
Edit: My face is shiny from Vaseline. It protects against wind burn when the wind chill is -17.
Tim looks fit and happy, I was simply delusional in my last photo
my toes, however were happy!!! You look so bundled and cute you are a rock star for those miles in those conditions!!!
Congrats everyone on your awesome progress this week/end. I went out for 3 - a high 10.something - then mid 11s for the remaining. I really would love to be able to stick in the 10's I just don't have it yet - legs seem fine, lungs just aren't there yet... Sigh... I'm seeing speed work in my future - yuck! Lol I love a nice slow 11-12 minute long run, feel like I could go forever, but anything remotely faster - sub 11 - is kicking my hinder !0 -
Check out the pace calculator I posted a few days ago to get an idea of what you *should* be doing. Even CarsonRuns has a 9:30-10ish easy pace and he's FAST.0
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Three easy miles. The starbucks giftcard machine was down, so no coffee.
I don't like the Endomondo plan. I can't choose my long run day, so all the days are off and it records the wrong workout on the wrong day and all it could find to do today was nag at me and nag at me and nag at me about how slow I was running. I'm going back to Coach Jenny and a piece of paper. So there.
Nina keeps talking about how slow she was in her last race and how she fell down. She wants to run again though. I showed her this video last night: http://www.values.com/inspirational-stories-tv-spots/124-Finish-Line
And talked about it in the context of winning. He fell down. You can see by the sweat on his shirt that he's working hard. He isn't fast. He's tired. But he makes it to the finish line and that means that he wins. Just like when she fell down, she kept running and made it to the finish line and got a medal. I love that running provides so much context for personal success that you can use examples that a 4-year-old can understand. I hope it's a lesson she takes with her.
I'm reading the book "Alignment Matters." It's about Biomechanics. I don't really recommend it - I'm sure there are better texts, and she has a free blog. But one exercise she suggests is to have you line your feet up along a straight edge, like a floor tile. Your feet might feel a little pigeon toed, but that's the right direction for them :ohwell:
When I do that, my knees turn in. So I pulled my knees back out without moving my feet (just trying it on my own). That engages my butt and hips.
Today, each time I started running, I would do that drill, then engage my core and go. It felt really good, really aligned, less effortful from the beginning. I think I'm going to keep doing it. :happy:0 -
Today was a nice 10.4 mile long run at 10:18 avg pace. Haven't been at 10 miles for a few weeks but it felt good most of the way. A little achy in the last mile but nothing major. I want to get up to 13 miles in a couple weeks then back off before my half marathon in late March. I won't be running that for a PR, just treating it as a training run.0
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Ran 5 miles today with brief walks, 1.2 miles running then 0.1 miles walking four times. Got up and out before breakfast which I really like to do as long as it's above freezing. Fells isn't as thrilled with running before he eats. He'd rather eat first, run and get treats as he runs, then eat again, but unfortunately for him, I control the food. So he's fit and trim.
Glad for everyone who was able to get out running this weekend!0 -
Ran 5 miles today with brief walks, 1.2 miles running then 0.1 miles walking four times. Got up and out before breakfast which I really like to do as long as it's above freezing. Fells isn't as thrilled with running before he eats. He'd rather eat first, run and get treats as he runs, then eat again, but unfortunately for him, I control the food. So he's fit and trim.
Glad for everyone who was able to get out running this weekend!
This made me LOL. Poor Fells. But great run today!0 -
Great runs everyone! Laura, you are so dedicated to go out in those conditions. You rock! Love your bundled up look.
It's snowing outside today so I went on the treadmill and tried the "weight loss" program. I don't want to lose weight but the description was "various speeds and inclines", which I thought would be interesting. Turns out that there's a low incline/speed and a high incline/speed. At Level 2, the low incline/speed is 1/5.4Km/hr and the high incline is 5/7.3Km/hr, in 2.5 minute intervals. I'll have to remember this program for winter hill running. It was quite the workout in the last half.
In total, I ran 35 minutes at incline 5, 7.3Km/hr, for a total of 3.92Km. Not bad!! That's about a third the distance longer than my real outdoor hill in the neighbourhood.0 -
I have a lot of catching up to do! My last couple of weeks have been insanely busy, but today I decided to take a vacation from stress and run 8 miles. I was almost 5 minutes faster than the last time, but I think that's mostly due to the fact that the road and sidewalk conditions were much better. I feel pretty darn good. I started with sore legs. This was my third day in a row of running. And I think it was some DOMS from the squats I did after my run Friday night. But it was Ok. No walking. And no fueling or water. I didn't feel like I needed it and I was curious to see what would happen if I didn't. It seems to have been fine. I did sit right down to a bowl of Kashi and almond milk as soon as I finished my stretching though. Yum! I'm feeling more and more confident in my ability to run distance, but 13.1 is still a lot farther than I've been. I'm glad I have until May to get there.0
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Three easy miles. The starbucks giftcard machine was down, so no coffee.
I don't like the Endomondo plan. I can't choose my long run day, so all the days are off and it records the wrong workout on the wrong day and all it could find to do today was nag at me and nag at me and nag at me about how slow I was running. I'm going back to Coach Jenny and a piece of paper. So there.
Nina keeps talking about how slow she was in her last race and how she fell down. She wants to run again though. I showed her this video last night: http://www.values.com/inspirational-stories-tv-spots/124-Finish-Line
And talked about it in the context of winning. He fell down. You can see by the sweat on his shirt that he's working hard. He isn't fast. He's tired. But he makes it to the finish line and that means that he wins. Just like when she fell down, she kept running and made it to the finish line and got a medal. I love that running provides so much context for personal success that you can use examples that a 4-year-old can understand. I hope it's a lesson she takes with her.
I'm reading the book "Alignment Matters." It's about Biomechanics. I don't really recommend it - I'm sure there are better texts, and she has a free blog. But one exercise she suggests is to have you line your feet up along a straight edge, like a floor tile. Your feet might feel a little pigeon toed, but that's the right direction for them :ohwell:
When I do that, my knees turn in. So I pulled my knees back out without moving my feet (just trying it on my own). That engages my butt and hips.
Today, each time I started running, I would do that drill, then engage my core and go. It felt really good, really aligned, less effortful from the beginning. I think I'm going to keep doing it. :happy:
Very interesting!!! I'm going to try that!
And regarding Nina; She is so blessed to have you as a mom! What a wonderful example and teacher!0 -
Cashews.
Covered in dark chocolate
:laugh:
I went for a run along the river this afternoon. I was running along thinking that this 5K is the longest 5k ever! I had to push myself to make the last 5 minutes. It was a hard run. Then I looked at my Garmin and I'd run 6k; not 5! 6K in 47:50! That motivated me a lot. I walked towards home and, after resting up, ran another 1K without any problems.
It was a beautiful semi-overcast day and the river is slowly coming to life. Spring must be on its way soon.
Varda, your gains this year are wonderful. It's so motivating to look back a year and see where we were. It's hard to see the changes & improvements happening from day to day.
Today's run is 2:10 shorter in time and 1k longer in distance than my very first 5K run and I don't really feel as if I'm getting any faster (but I do feel that I'm stronger) and that was roughly a year ago (maybe 13 months).
Congratulations on you r surprise 6k, plexgut! My new mantra is "I'm stronger than i think I am". I think that can be applied here!0 -
http://www.runningmap.com/
Ran eNaked last night (forgot my phone) and mapped my run today. Almost exactly 4 miles (yay for Jantastic) in about 55ish minutes (so, 13:45/mile).
I graduated C25k on February 9th last year, with a 15 min/mile stroller run.:happy:
I averaged 8 miles/week. This year, I average around 12. :flowerforyou:
In terms of min/mile, I'm about the same for an "easy run" :ohwell:
I can run easily for an hour, without music or distraction of any sort. :glasses:
Awesome, Varda! I have been thinking along similar lines. I begin coaching/cheerleading for RunningrEvolution in two days. So much has happened in one year. We've come such a long way! :-)0 -
I got back home today after a few days away and my replacement running shoes had arrived, and guess what? They sent the wrong size AGAIN! I phoned them AGAIN and customer services talked me through ordering a Wife Fit, which was exactly the same way I had been doing it, and even though I selected 5.5D it was still showing in the description as 5.5Regular so I have no expectation these will be the correct size! So I have now ordered some from another website. I am getting desperate, the only thing that is holding my old shoes together is the mud!! I'm scared to wash them :laugh:
Romy, that's got to be so frustrating! Hope you get correct shoes as soon as possible!
I've managed a steady stair routine over the past two weeks while I've been at work. I do a minimum of 2 reps of 5 flights twice a day, every work day. I've also started to "run" some of them rather than the fast walking. My goal will be to continue the same pattern, not increase the number of flights or the reps, but increase the amount of stair running I do as I decrease the stair walking. My little exercises in my cubicle have varied as I have time to do them. I'm doing calf raises and desk pushups most of the time and squats and stretches if I have time.
I really hope that this will help with keeping my running up when I'm not able to get out there running. Last weekend was hard with both Friday and Monday in the car for 10+ hours. I did get the treadmill running in on Saturday, but that was it for the week. I do have planned runs for Friday and Sunday. I'm planning to start my own variation of the Hal Higdon Novice 1 Half Marathon plan tomorrow and see how long it takes me to reach that distance. I'm very pleased to find that without really trying, Fells and I are running 4 miles most of the time now rather than the 2 or 3 we were running most of the time in the Fall. I know that I'm progressing much slower than everyone else who posts here, but I am progressing and I'm having fun and that's all that matters.
It sounds like a great plan! As we all know on here, you gotta run your own race, not anyone else's. I'm excited for you that you are going to start the Hal Higdon Novice 1. My running group uses his plans. :-)0
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