Daily Check In Thread -- 10k+ version
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From your photos, it looks like we were at opposite ends of the event the entire time.0
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From your photos, it looks like we were at opposite ends of the event the entire time.
Yeah I was all over the place. Gotta be at the 3K start, catch a few start waves, then run over to the finish to catch the first finishers. As I was over there I'm thinking "crap, I might have missed the Lil' Peach Dash" so I run over and catch the last couple of groups there. Then they have the 4 olympic athletes giving demos all at the same time. Before I was done with that they call me over to the scholarship awards for photos. Whew!0 -
I ran c25k w3d3 with my friend yesterday and then went to the National Park for a nice 45 minute run. Total almost 7 miles including warm-ups and cool downs.
One of the reasons I love running and riding there:
[img]http://i558.photobucket.com/albums/ss23/ctoons/Mobile Uploads/d2c77669-a752-4263-bcae-ec854de4b741_zps1399c837.jpg[/img]0 -
Wow.0
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I wish I got wildlife like that on my runs Ceci
W2D3 of Bridge to 10k for me. After hitting 9k on my last run, and having joined the Strava 10k challenge I decided I would push tonight's run out to 10k somehow. Headed off and my walking warmup was a heap faster than the last few days, started running and could feel I was going faster than previously. Changed my route a bit to get a few extra metres of elevation and just trundled along. Hurting a little near the top of the hills (I swear these hills get steeper near the top) cruising relatively well on the downhill and flats. Program signalled cooldown/end of run and after checking distance I knew I was going to be close to my 10k added a littled out & back at the end to ensure I got my 10. Came home with 10.4k total in 63 minutes.
Somehow all timed perfectly to miss all but a tiny sun shower at the end of my run, which was actually beautifully refreshing!
Nearly didn't manage to get it up to strava either
My Strava app crashed, fortunately I managed to cross load from the bridge to 10k app.
Loving the improvements I'm seeing with regular running I always knew it happened, but just hadn't seen the full effect until now.0 -
I wish I got wildlife like that on my runs Ceci
W2D3 of Bridge to 10k for me. After hitting 9k on my last run, and having joined the Strava 10k challenge I decided I would push tonight's run out to 10k somehow. Headed off and my walking warmup was a heap faster than the last few days, started running and could feel I was going faster than previously. Changed my route a bit to get a few extra metres of elevation and just trundled along. Hurting a little near the top of the hills (I swear these hills get steeper near the top) cruising relatively well on the downhill and flats. Program signalled cooldown/end of run and after checking distance I knew I was going to be close to my 10k added a littled out & back at the end to ensure I got my 10. Came home with 10.4k total in 63 minutes.
Somehow all timed perfectly to miss all but a tiny sun shower at the end of my run, which was actually beautifully refreshing!
Nearly didn't manage to get it up to strava either My Strava app crashed, fortunately I managed to cross load from the bridge to 10k app.
Loving the improvements I'm seeing with regular running I always knew it happened, but just hadn't seen the full effect until now.
I was telling one of the girls I rode with last night that I am constantly amazed at what my body can do now. In the past 7 days, I have ridden 4 and run 3. I'm not tired, I'm exhilarated!0 -
We had almost 40 people show up for our girls ride last night! It was so awesome seeing that many bikes on our small town square! It must have been quite a site when we all headed out on the road together.
ETA: We split into about 4 groups based on speed, etc. The group I was with rode about 19 miles at an average speed of 15.3 mph.0 -
That's awesome advice. Once I get through my HM I'm hoping to find a 10K to run, and this is the kind of breakdown I need.
Approach the HM the same way. The first 3 miles should be very comfortable and might actually feel a bit too slow. That's OK, let people pass you because you just might be passing them later. Miles 4-7 just build a little more speed each mile. Each mile find someone running a little faster than you and pace behind them. When you hit another mile pass them and find someone faster, and so on. Miles 8-10 are the hardest part in my experience. During this time just settle into a constant pace that is hard but not all-out. Lock onto someone and pace behind them. The final 3.2 miles should be a very hard effort, getting faster each mile and giving everything you got. Hopefully at this point you have the energy to pass people because you held back at the beginning.
I hope that's how it works out, and I'm not one of those people getting passed by everybody!0 -
I'm squatting down, holding my phone and Sophia has a pacifier..
Love this!0 -
I ran yesterday morning, 4.25 miles including speed intervals. Had been sick Tuesday & Wednesday so wasn't sure how it would feel but it was good. We had an event at work Wednesday & Thursday so I saw my trainer at 6:30 last night and again at 7:30 this morning. Tomorrow he wants me to run 14 miles. That should be interesting.0
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I ran yesterday morning, 4.25 miles including speed intervals. Had been sick Tuesday & Wednesday so wasn't sure how it would feel but it was good. We had an event at work Wednesday & Thursday so I saw my trainer at 6:30 last night and again at 7:30 this morning. Tomorrow he wants me to run 14 miles. That should be interesting.
Good luck with your run tomorrow, that could be a tough one after being ill.0 -
Ran 14 miles this morning - new long distance for me. Took me 3:02:42. My pace was quite a bit slower than last week's 12 mile run, but I also felt a lot better. Fueled a little more often (2.5 miles instead of 3) and walked through them instead of trying to run during them. Last week I had to stop & stretch a few times in the final 4 miles and this week I was able to keep going.0
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Ran 14 miles this morning - new long distance for me. Took me 3:02:42. My pace was quite a bit slower than last week's 12 mile run, but I also felt a lot better. Fueled a little more often (2.5 miles instead of 3) and walked through them instead of trying to run during them. Last week I had to stop & stretch a few times in the final 4 miles and this week I was able to keep going.
That's totally awesome!! Way to go!0 -
Today we ran the course route for a 5K we have coming up in 2 weeks. It's in the town where we live, and I've driven those roads countless times, but it seemed so much different running it. I'm glad we did that - now I know what to expect. It's definitely not as flat as I remember driving it. The hills seem much more daunting now. It's great for the first mile, mostly flat but slightly downhill from the race starting point. I think this will be the downfall of many runners - going out too fast on the downhill in the first quarter mile. We hit the first hill at 1.1 miles - a short but steep hill. The second at 1.25 which is not as steep. Then at 1.35 miles a hill that climbs steadily up to 1.6 miles. After that it's a piece of cake. I just need to hold back the first mile of the race so I can tackle those hills. After the last hill I'm going all-out. My target time is 21-something and I think I can manage that for a 5K.0
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Today we ran the course route for a 5K we have coming up in 2 weeks. It's in the town where we live, and I've driven those roads countless times, but it seemed so much different running it. I'm glad we did that - now I know what to expect. It's definitely not as flat as I remember driving it. The hills seem much more daunting now. It's great for the first mile, mostly flat but slightly downhill from the race starting point. I think this will be the downfall of many runners - going out too fast on the downhill in the first quarter mile. We hit the first hill at 1.1 miles - a short but steep hill. The second at 1.25 which is not as steep. Then at 1.35 miles a hill that climbs steadily up to 1.6 miles. After that it's a piece of cake. I just need to hold back the first mile of the race so I can tackle those hills. After the last hill I'm going all-out. My target time is 21-something and I think I can manage that for a 5K.
Isn't it funny how different familiar roads (for driving) are when you're on foot? Especially the hills. Last year shortly after graduating from C25K I set out to run a 5K that I had never done before. My niece had so she told me the route and I went and practiced it a couple of times. They had to move the start line because of construction in the parking lot where the start line usually was, which wasn't a big deal, but for some reason they also switched it so you ran the route in the opposite direction, and there was one big hill right in the middle of the route. Never seemed particularly big running down it! But I had been incorporating hills into my training runs so I was able to run up it. In September I did another 5K where most of the first mile is downhill and I made the exact mistake you're going to prevent - went way too fast. Knew I was going too fast, and couldn't check myself in. Needless to say I was walking up that stupid hill at the end, even though again I had trained on it in anticipation of the race. Do you have a goal time?0 -
Laura - my goal is anything under 22 minutes. My coach thinks 21:30-21:45 is where I should end up. We'll see!0
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Laura - my goal is anything under 22 minutes. My coach thinks 21:30-21:45 is where I should end up. We'll see!
Nice! As fast as you are, that seems totally doable.0 -
Nice! As fast as you are, that seems totally doable.
Thanks! As long as I race smart I should be able to hit that time. I think my fitness level is there, it's just the mental part that also has to come through.
Today was a nice 10-mile long run at 9:44 avg pace. I hit 30 miles for the week - my highest weekly mileage yet. The next two weeks will be 33 & 35 miles before going back down to 30. I can't believe the year is almost halfway over! But I'm looking forward to my marathon training and really cranking up those long runs!0 -
I ran 4 miles this morning. I guess it would be considered an easy run, but I can't say it necessarily felt easy and my pace was on the slow side even for me. Can I call it a recovery run after my first 14 miler on Saturday? In the interests of multi-tasking I drove to the laundromat, threw a comforter & a quilt in the wash, ran a new route from there (which was hillier than I expected - again I drive those roads but have never run on them), retrieved my clean laundry, stopped at the gym to do my usual weekend hip/shoulder exercises with resistance bands and get in a good stretch/foam roll, then came home & hung my blankets on the clothesline. Was checked into the gym before 7:00 am. I love productive mornings. I have spent most of the rest of the day at home being lazy. It's 84 degrees right now, which is nothing for most of you but when you consider it was snowing here as recently as 2 weeks ago, I'm not at all acclimated.0
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So sorry guys and gals, I've been a round just nutso busy!!! I see I've missed a lot, but no time to catch up either 0
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Just short of 10k tonight as I keep pushing along with B210K. W3D1, a little slower than my last run last week, but I felt strong during it. I just kept plugging along with a pace I knew I could keep up for the 17min sessions. Both my walk breaks came on a downhill session too Sucks walking downhill when I could be running LOL.
I need to find a new little loop to add another 100m or so the route today to make it up to 10k. Either that or I take the new route I figured out that will push me closer to 11 point something with more elevation change. Might try the new route tomorrow as tonights run was an off schedule makeup run.0 -
Friday I ran c25k w4d1 with my friend.
Saturday, I had my fastest long ride to date- almost 40 miles with an average pace of 15.8 mph! It was awesome! I had enough energy at the end to pass everybody on a hill that I couldn't even make it up this time last year!
I pretty much did nothing the rest of the long weekend and won't be able to do anything today either! Oh well, back at it tomorrow!0 -
First run back after holiday. 2.5km in 15:44
Not going to lie that felt horrible. Will have to build distance back up, two weeks of eating rubbish and drinking beer lol0 -
Nice! As fast as you are, that seems totally doable.
Thanks! As long as I race smart I should be able to hit that time. I think my fitness level is there, it's just the mental part that also has to come through.
Today was a nice 10-mile long run at 9:44 avg pace. I hit 30 miles for the week - my highest weekly mileage yet. The next two weeks will be 33 & 35 miles before going back down to 30. I can't believe the year is almost halfway over! But I'm looking forward to my marathon training and really cranking up those long runs!
I just noticed - it has been a dog's-age since the last time you were injured. Great job! And it's terrific that you have a sub-22 minute goal. That is tremendous.0 -
I ran 4 miles this morning. I guess it would be considered an easy run, but I can't say it necessarily felt easy and my pace was on the slow side even for me. Can I call it a recovery run after my first 14 miler on Saturday? In the interests of multi-tasking I drove to the laundromat, threw a comforter & a quilt in the wash, ran a new route from there (which was hillier than I expected - again I drive those roads but have never run on them), retrieved my clean laundry, stopped at the gym to do my usual weekend hip/shoulder exercises with resistance bands and get in a good stretch/foam roll, then came home & hung my blankets on the clothesline. Was checked into the gym before 7:00 am. I love productive mornings. I have spent most of the rest of the day at home being lazy. It's 84 degrees right now, which is nothing for most of you but when you consider it was snowing here as recently as 2 weeks ago, I'm not at all acclimated.
Love it! And yes, you were totally recovering from Saturday. Hell, I don't think I ran for three days after my half. (As a matter of fact, I think I got sick right after and didn't run for a couple weeks.)0 -
First run back after holiday. 2.5km in 15:44
Not going to lie that felt horrible. Will have to build distance back up, two weeks of eating rubbish and drinking beer lol
I still do Becky's recovery recipe: half mile run, one minute walk for two miles when I've been off for more than a week.0 -
I just noticed - it has been a dog's-age since the last time you were injured. Great job! And it's terrific that you have a sub-22 minute goal. That is tremendous.
Yeah I've had some pain here and there but nothing major. Saw the ART therapist a couple of times this year but she wasn't concerned. She says my body is getting in balance and I should expect some aches now and then. I've come a long way from my first 5k nearly 18 months ago. From 26:44 to 21-something would be awesome.0 -
W3D2 of B210K for me, headed out on my new slightly modified route aiming as always on these to just kick along at an easyish pace. When I left the house, the sky looked ok, but about 1k in it started to shower which continued on and off for most of my run. Seeing as I thought it was going to be clear I wasn't wearing my hat which meant my glasses turned into a blurry kaleidoscope. Just after I got my half way announcement I had a friend call, which I took and managed to hold a conversation on the phone whilst still running. Finished my conversation and continued my run. Got to the cooldown notice from my phone, but I was feeling good and strong, so I kept running until I was nearly home and the workout 'finished'.
Got home and checked my stats on Strava, fastest 10K (60:16) 2nd fasted (by strava) 5k and my fastest 5k on my home route. (28:49). Whoo all done on a run where I felt like I could keep going for another 20 or so minutes as well if I wanted to.0 -
I just noticed - it has been a dog's-age since the last time you were injured. Great job! And it's terrific that you have a sub-22 minute goal. That is tremendous.
Yeah I've had some pain here and there but nothing major. Saw the ART therapist a couple of times this year but she wasn't concerned. She says my body is getting in balance and I should expect some aches now and then. I've come a long way from my first 5k nearly 18 months ago. From 26:44 to 21-something would be awesome.
Love it. I was really worried about you last year.0 -
W3D2 of B210K for me, headed out on my new slightly modified route aiming as always on these to just kick along at an easyish pace. When I left the house, the sky looked ok, but about 1k in it started to shower which continued on and off for most of my run. Seeing as I thought it was going to be clear I wasn't wearing my hat which meant my glasses turned into a blurry kaleidoscope. Just after I got my half way announcement I had a friend call, which I took and managed to hold a conversation on the phone whilst still running. Finished my conversation and continued my run. Got to the cooldown notice from my phone, but I was feeling good and strong, so I kept running until I was nearly home and the workout 'finished'.
Got home and checked my stats on Strava, fastest 10K (60:16) 2nd fasted (by strava) 5k and my fastest 5k on my home route. (28:49). Whoo all done on a run where I felt like I could keep going for another 20 or so minutes as well if I wanted to.
That is great fitness. I'm kind of concerned because 4 miles is feeling pretty much all I can do right now and that isn't right.0
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