Daily Check In Thread -- 10k+ version
Replies
-
8km 50:530
-
Well after my horrid run on Wednesday last week, and realising I had was heading to waayy too big of an increase in mileage during the weeks I took a break and didn't run until Monday. I decided to reboot my W4 of B210K. Headed out on my run on Monday and it was even worse than Wednesdays. Tight calf that just wouldn't loosen up and couldn't settle properly into my rhythm.
Tonight I decided to throw my plan out the window for the rest of the week and headed into my local hills. Run up the first hill, all the way to the top for only the second time ever and then took on a short nasty section (200m of 24% grade) where I managed to take a Strava CR. Looped around and down some nicely steep slopes then back onto mostly until Strava told me I had covered 4km total. I turned around and headed home, taking the slightly easier route a total of 6.8km at an average of 7:30, with just over 200m of elevation. It was a great run!0 -
Well after my horrid run on Wednesday last week, and realising I had was heading to waayy too big of an increase in mileage during the weeks I took a break and didn't run until Monday. I decided to reboot my W4 of B210K. Headed out on my run on Monday and it was even worse than Wednesdays. Tight calf that just wouldn't loosen up and couldn't settle properly into my rhythm.
Tonight I decided to throw my plan out the window for the rest of the week and headed into my local hills. Run up the first hill, all the way to the top for only the second time ever and then took on a short nasty section (200m of 24% grade) where I managed to take a Strava CR. Looped around and down some nicely steep slopes then back onto mostly until Strava told me I had covered 4km total. I turned around and headed home, taking the slightly easier route a total of 6.8km at an average of 7:30, with just over 200m of elevation. It was a great run!
I can highly recommend Runners World recovery yoga, I haven't been injured since I started doing it after every run (lets hope I haven't spoken too soon!) It sorted out my tight calf, tight IT band and plantar fasciitis.0 -
We did w6d3 of c25k yesterday. One of the girls kept running for a full 5k (she's only been running a couple of weeks!) The one who has been following the c25k program almost cried when she finished 2.25 miles of running! There are 4 of us from work signed up for 5k next week.
I just registered for a 100k bike ride this Saturday. (FUN!!!)
Wow.0 -
Long run tonight, well, 60 minutes. I got talked in to doing a gym workout during lunch.
I have bloks and am bringing water. I'm also doing this run on the rail-trail. I want to see if I can finagle a long run that doesn't suck and then work from there.
The storm that took away the humidity helped. The water breaks helped. The bloks helped. The fact that my feet didn't hurt helped. It was still a long time to run.0 -
The storm that took away the humidity helped. The water breaks helped. The bloks helped. The fact that my feet didn't hurt helped. It was still a long time to run.
So you got out after the storm? I checked the weather at home and we decided to go run earlier than the normal group run time. It looked nice when we started and once we got on the greenway it's hard to see any bad weather coming due to all the tree cover. At the 2-mile mark we come to a clearing as the greenway briefly runs along a big road. The sky ahead was really, really dark so we decided to turn around. On the way back the wind started roaring, tree branches were coming down, and we heard a few rumbles of thunder. Unbelievably, several of our group run friends were just coming out as we were headed back. When we came up off the greenway and close to the running store where we started, the storm unleashed it's fury on us. Fortunately we were only about 50 ft from the store so we ducked in to wait out the storm and do some shopping/chatting. Did 4 miles instead of the scheduled 5 miles.0 -
The storm that took away the humidity helped. The water breaks helped. The bloks helped. The fact that my feet didn't hurt helped. It was still a long time to run.
So you got out after the storm? I checked the weather at home and we decided to go run earlier than the normal group run time. It looked nice when we started and once we got on the greenway it's hard to see any bad weather coming due to all the tree cover. At the 2-mile mark we come to a clearing as the greenway briefly runs along a big road. The sky ahead was really, really dark so we decided to turn around. On the way back the wind started roaring, tree branches were coming down, and we heard a few rumbles of thunder. Unbelievably, several of our group run friends were just coming out as we were headed back. When we came up off the greenway and close to the running store where we started, the storm unleashed it's fury on us. Fortunately we were only about 50 ft from the store so we ducked in to wait out the storm and do some shopping/chatting. Did 4 miles instead of the scheduled 5 miles.
I was about to leave work at 6:30 when all hell broke loose out there, so I decided to stay a few minutes more.
Also, my section of the Silver Comet is closed for repaving so I just ran around my neighborhood.0 -
Well after my horrid run on Wednesday last week, and realising I had was heading to waayy too big of an increase in mileage during the weeks I took a break and didn't run until Monday. I decided to reboot my W4 of B210K. Headed out on my run on Monday and it was even worse than Wednesdays. Tight calf that just wouldn't loosen up and couldn't settle properly into my rhythm.
Tonight I decided to throw my plan out the window for the rest of the week and headed into my local hills. Run up the first hill, all the way to the top for only the second time ever and then took on a short nasty section (200m of 24% grade) where I managed to take a Strava CR. Looped around and down some nicely steep slopes then back onto mostly until Strava told me I had covered 4km total. I turned around and headed home, taking the slightly easier route a total of 6.8km at an average of 7:30, with just over 200m of elevation. It was a great run!
I can highly recommend Runners World recovery yoga, I haven't been injured since I started doing it after every run (lets hope I haven't spoken too soon!) It sorted out my tight calf, tight IT band and plantar fasciitis.
I keep meaning to check that out...and then don't.0 -
9km 56:460
-
Hard track workout last night - 2 miles warmup, then 16x400m repeats at 5K PR pace with 45 seconds in between, then 2 miles cooldown. I'm walking a bit slower this morning!0
-
I ran with the girls from work yesterday afternoon. It was HOT! The first 2.5 miles was at a slower pace so the one could get in her c25k w7d1. Then I sprinted to catch up with the other and we finished out her 4 mile run at a faster pace. It felt great to kick it into high gear and just run as fast as I could!0
-
Hard track workout last night - 2 miles warmup, then 16x400m repeats at 5K PR pace with 45 seconds in between, then 2 miles cooldown. I'm walking a bit slower this morning!
Holy cow - that sounds intense!0 -
I ran with the girls from work yesterday afternoon. It was HOT! The first 2.5 miles was at a slower pace so the one could get in her c25k w7d1. Then I sprinted to catch up with the other and we finished out her 4 mile run at a faster pace. It felt great to kick it into high gear and just run as fast as I could!
Your running has been coming along so fast! My trainer does triathlons and he swears biking is good for running.0 -
Holy cow - that sounds intense!
Yes it was! My average heart rate for just the interval portion was higher than my 5K race last weekend. I'm sure the higher temperature had something to do with that.
Overall my training plan is getting harder and harder. I haven't done any strength training in a long time due to all the running and a change in work hours (I miss the gym!!). And I haven't really gotten into the meat of marathon training yet! It's going to just get harder as the weather gets hotter. But hopefully all that hard work in the heat will make me much stronger when I run my marathon in November.0 -
I ran with the girls from work yesterday afternoon. It was HOT! The first 2.5 miles was at a slower pace so the one could get in her c25k w7d1. Then I sprinted to catch up with the other and we finished out her 4 mile run at a faster pace. It felt great to kick it into high gear and just run as fast as I could!
Your running has been coming along so fast! My trainer does triathlons and he swears biking is good for running.
And vice versa- I think the running really helps my endurance on the bike also! I am constantly amazed at how much progress I have made in the last year!0 -
Did my 2nd group run tonight - the course for the race I'm running on the 4th of July. It was 30 degrees cooler than when I did it two weeks ago, and pretty windy (32mph). My niece's friend came. She's planning on doing the race and has never run the course before, which is almost impossible to figure out if you don't know where you're going (loops around a ton of different city streets). The leader (her cousin) asked if she knew the course and I said I'd run with her if she didn't mind running at my pace, since she's always been faster than me. I wish I could remember how she phrased it because it was actually a little (inadvertently) insulting. Like I'm so tired from yesterday I won't mind going that slow, or something like that. In the end she was walking and I was running ahead & looping back to get her. I told her my trainer would kill me if I didn't run the whole thing since technically this is a training run for me. She ran most of it. We finished in 41 minutes and I feel better about my fitness level than I have in a very long time. Once upon a time it killed me to get through this course even once. After running it tonight I felt like I could have gone around a second time - and it wasn't very long ago that I would have been happy to finish it in 41 minutes at all. It's gratifying to feel how far I've come.0
-
Did my 2nd group run tonight - the course for the race I'm running on the 4th of July. It was 30 degrees cooler than when I did it two weeks ago, and pretty windy (32mph). My niece's friend came. She's planning on doing the race and has never run the course before, which is almost impossible to figure out if you don't know where you're going (loops around a ton of different city streets). The leader (her cousin) asked if she knew the course and I said I'd run with her if she didn't mind running at my pace, since she's always been faster than me. I wish I could remember how she phrased it because it was actually a little (inadvertently) insulting. Like I'm so tired from yesterday I won't mind going that slow, or something like that. In the end she was walking and I was running ahead & looping back to get her. I told her my trainer would kill me if I didn't run the whole thing since technically this is a training run for me. She ran most of it. We finished in 41 minutes and I feel better about my fitness level than I have in a very long time. Once upon a time it killed me to get through this course even once. After running it tonight I felt like I could have gone around a second time - and it wasn't very long ago that I would have been happy to finish it in 41 minutes at all. It's gratifying to feel how far I've come.
That's a terrific NSV!0 -
Great NSV Laura!!
I stuck to my plan and headed up into the hills again tonight. Different route from last time as I wanted to see if I could make an actual loop of it, that didn't require any doubling up (except for my too, from sections).
8.6km (with 274m of elevation) of totally mixed trail, I think I had nearly everything possible. From single person goat tracks on both rocky and muddy ground, gravely hills, hard packed fire breaks, muddy clay, rocky paths(and hills) and even some soft sand tracks. I averaged 7min/km and felt pretty good when I got home, almost like I could head out and do it again.0 -
I think today was my longest run ever time-wise. I did 13.1 miles on the trail slowly - a total of 2 hrs 20 minutes running time. Knees are sore from all the hills and I'm going up and down the stairs slowly! I skipped a 5-mile run yesterday due to some shin pain that was bothering me last week. That was a good decision - today I wasn't bothered at all by my shins. Got a bloody knee from a little trip over a root but nothing major. A pint of ice cream was a nice reward after burning over 1400 calories.0
-
Glad the fall was nothing major Tim!
Saturday I did parkrun and set a new 5k pb. 24:51. I wasn't aiming for a PB and didn't push myself either.
As for today, attempt 3 at W4 of B210K. Day 1 for the third time, legs were a little stiff and tired, a few niggles that vanished as I pushed on. It would appear that horse riding can not successfully be used as an Active Rest activity.
All said though it was a good run, 10.5k in 65:04 and my 3rd fastest 10k according to Strava.0 -
Saturday I did parkrun and set a new 5k pb. 24:51. I wasn't aiming for a PB and didn't push myself either.
Congrats on the PB!! That's awesome!0 -
10k 1:04:220
-
10k 1:04:22
Wonderful time!!
I came to say that I ran 10K today as well. I didn't do it all in one stretch; I did 7K + 2K + 1K in a total of 1:20:40. I'm thrilled with this. This is the second time I've run a total of 10K (both were broken up with walk breaks) and my running time was the same for both runs.0 -
Great work Plexgut!
0 -
I set a new 10K PR on Saturday! The plan was to run 6 miles aiming for negative splits, but when I got to 6 and saw my time I had to go the extra .2. Knocked over 3 minutes off my previous 10K time. Also achieved negative splits.
This morning's run was 3 miles with four 1 minute speed intervals (with 2 minute recovery intervals) in the middle. My HM is Saturday so I'm tapering. The first and third mile felt endless, but I enjoyed the intervals in the middle.0 -
10k 1:04:22
Fantastic!0 -
I think today was my longest run ever time-wise. I did 13.1 miles on the trail slowly - a total of 2 hrs 20 minutes running time. Knees are sore from all the hills and I'm going up and down the stairs slowly! I skipped a 5-mile run yesterday due to some shin pain that was bothering me last week. That was a good decision - today I wasn't bothered at all by my shins. Got a bloody knee from a little trip over a root but nothing major. A pint of ice cream was a nice reward after burning over 1400 calories.
I hope someday I run 13.1 miles (even on the road - doesn't even have to be on the more challenging trail!) and consider that a slow run. Ice cream sounds like a great reward. Hope your knee scrape healed up!0 -
Love all of these personal bests!
My goal at this moment (since March, it's been my goal) is to increase mileage, so that 20-25 miles a week feels normal to me. I'm hoping to stay at that level throughout the summer, but start transitioning my various runs to specific workouts, like hill, tempo, farklet, etc rather than just a run X miles today everyday.
I decided last Saturday that my virtual half on June 1st counted enough that I got a 13.1 magnet for my car. Also, I decided to enter the Bird in the Hand half marathon because of the way it was talked up on the long runners forum. It's local enough to me to be an easy drive to it and back.
This week looks to be my most difficult week of the month to get my 22 miles a week in. It's supposed to be in the 90s every evening all week and I have a flyball tournament on the weekend making weekend running almost impossible. It's hard to fit it in time wise and I get physically exhausted by the tournament itself. So, I'm going to need to do a good long run on Friday, which would be 8-10 miles at my current level, and do it as early in the morning as I possibly can0 -
10k 1:04:22
Wonderful time!!
I came to say that I ran 10K today as well. I didn't do it all in one stretch; I did 7K + 2K + 1K in a total of 1:20:40. I'm thrilled with this. This is the second time I've run a total of 10K (both were broken up with walk breaks) and my running time was the same for both runs.
If I achieve this at my 10k on Saturday, I will be dancing.0 -
Glad the fall was nothing major Tim!
Saturday I did parkrun and set a new 5k pb. 24:51. I wasn't aiming for a PB and didn't push myself either.
As for today, attempt 3 at W4 of B210K. Day 1 for the third time, legs were a little stiff and tired, a few niggles that vanished as I pushed on. It would appear that horse riding can not successfully be used as an Active Rest activity.
All said though it was a good run, 10.5k in 65:04 and my 3rd fastest 10k according to Strava.
You are still doing gip.is app?
It's doing good things for you.0
This discussion has been closed.