Daily Check In Thread -- 10k+ version
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Ran W11D1 today. It was a BIG improvement compared to the previous two weeks. Thankfully, my knee cooperated with me
When I did C25K week 8 was awful. All 3 runs of it. I wondered if I had found my running threshold. Then W9 was so much better. Glad your knee held up for you!0 -
Pioneer parkrun this morning, ended up doing 5.5 laps, instead of the 2.5 as I needed to make up some weekly mileage. About 1km I tagged onto a lady who I was pretty sure normally runs in the 24's at Pioneer. Stayed with her most of the way, with a little bit of chatting now and then. We we're both meant to be taking it easy, as I planned another 5k after I finished and this was her first run back in a week after a cold.
Strava was telling me we were doing well, though it's always hard there as GPS's don't read the course accurately. Pushed on at the end as I knew I was close to a PB and managed a 4 second PB. Went and had my barcode scanned and then did my remaining 3 laps. Ended up with a 10k pb too, and that's 10 pioneer KM's which is probably closer to 10.5 true ones.
5k - 24:47
10k - 55:37
Whooo! Happy with that!
Congrats on the 2 new PBs! Those are awesome times.0 -
Ran an easy 10K this morning. Started raining lightly about 2.5 miles from home so I did pick up the pace because there were dark clouds behind me. Ended up setting a new PB by about 30 seconds. My 5K race on Friday was also approx. 30 seconds faster than my prior PB, so it's been a good running week for me. This was my longest run since my half two weeks ago. I felt pretty stiff the first mile but then loosened up and the rest of the run felt good.0
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W11D3 today...felt good...ready to blow through W12 (only adding 1 minute to each interval so I don't expect much issue) then it's on to the biggies...2 22 min runs, 2 25 min runs, 2 30 min runs, then an hour straight...that sounds daunting, but so did running 20 minutes straight a few weeks ago so...I'm ready 0
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Ran an easy 10K this morning. Started raining lightly about 2.5 miles from home so I did pick up the pace because there were dark clouds behind me. Ended up setting a new PB by about 30 seconds. My 5K race on Friday was also approx. 30 seconds faster than my prior PB, so it's been a good running week for me. This was my longest run since my half two weeks ago. I felt pretty stiff the first mile but then loosened up and the rest of the run felt good.
That does sound like good week! Great progress Laura!!0 -
W11D3 today...felt good...ready to blow through W12 (only adding 1 minute to each interval so I don't expect much issue) then it's on to the biggies...2 22 min runs, 2 25 min runs, 2 30 min runs, then an hour straight...that sounds daunting, but so did running 20 minutes straight a few weeks ago so...I'm ready
You can do it!!! Great job!0 -
Last week I hit my highest weekly mileage yet - 38 miles. 30 of those miles came during Thursday through Sunday. And I was definitely feeling the effects after my 12-mile long run yesterday at 9:19 average pace. I'm a little "out of it" this morning and will probably collapse on the sofa as soon as I get home from work. My overall mileage is a bit lower the next two weeks even though my long run ramps up to 14 miles. Only 4 months to the marathon!!0
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Last week I hit my highest weekly mileage yet - 38 miles. 30 of those miles came during Thursday through Sunday. And I was definitely feeling the effects after my 12-mile long run yesterday at 9:19 average pace. I'm a little "out of it" this morning and will probably collapse on the sofa as soon as I get home from work. My overall mileage is a bit lower the next two weeks even though my long run ramps up to 14 miles. Only 4 months to the marathon!!
That's a lot of miles - especially the Thursday through Sunday 30! No wonder you're tired.0 -
Finished my 22+ miles/week for June successfully and now plan to ease up a little bit, just a little bit, through July and then ramp up again in August. On Friday I got an 8 mile run in, early in the morning, before everything else got started. I also ate well within my calories that day. Then I went to a flyball tournament that had a woman selling the best baked goods I've seen for a while. Her brownies (various types, including expresso) just melted in the mouth with chocolateliness. Her key lime cake was terrific and you could add ice cream on top. My eating well plan went up in smoke!
I didn't run on Saturday as such, but got well over 20k steps in just with walking around. On Sunday morning when I was running my 4 mile run, I was considering how just going to a flyball tournament would wipe me out for days and here I was getting up early just to run 4 miles between the two days. I am so pleased with how far I've come and that I had the ability to just relax and throw all my good eating out the window for two days, knowing that I would get right back to healthy eating as soon as I got back home, and I have. I'm also going to relax when I drive to Houston, TX and back, not go crazy, but relax some as far as eating. I will fit my runs in though and work on my strength training. Once I get back home from that trip, my plan is to go back to proper for me eating, even during flyball tournaments..
I really want to do well in my half marathon in September!0 -
Yesterday's run was hot and muggy, but otherwise good. Since I'm helping my friends train for a 10k, I'm running at their pace. It makes for a pretty relaxed run for me. So much different from the first time I did the 5 to 10k program. Yesterday, my friend was saying how there's no way she would have finished the run if I hadn't been there encouraging her to keep going. She commented that I wasn't breathing heavy. I am enjoying these runs with them, but need to make time for more runs at my pace/ distance.0
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Week 3, Day 1 tonight. Run was absolutely miserable due to the heat, but I stuck with it and finished. Seriously thinking I might have to get up early to do my runs, but that's only possible until mid-August. Not sure what to do.
Bravo for everyone getting in so many weekly miles!! Timeasterday ran more miles in one week than I ran in the entire month of June (33.27 for me)... lol.0 -
I did speed intervals last night. Was planning on hill repeats but it was raining on & off so the track (where there's convenient cover nearby in case of rain) seemed like the better option. It started raining during the first lap & I spent 10 minutes waiting that out, then it started raining during the second lap but I spent less than 5 minutes waiting that one out. Finally got in a couple more warm-up laps, six repeats of my intervals (1 minute fast / 2 minute recovery), and a cool-down to bring me to 5K total. It drizzled on me on and off but didn't rain hard again anyway. It was lower 60s and really windy so not a pleasant day to run in the rain.0
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Hey. I've been fighting through acclimating to the summer heat. I'm finally getting to have good runs again, even though they have to be very carefully prepared for. I'm doing a little less than 5 miles of running on my long run, but it's good and I'm going to move to 4 days of running/week if my next long run goes well.
One thing that really helped me was Victoria's blog post:
http://www.myfitnesspal.com/blog/vmclach/view/love-affair-with-running-6742280 -
Got my 1.5 miles to my trainer workout last night, and then had to come home in a thunderstorm! So, I ran about a mile getting soaked, then stopped in a 7-11 and bought some chocolate milk to have with a banana before I went to bed. I appologised for giving her a soping wet $5 bill, but she just nodded and gave me my change. I guess dripping people are par for the course. Then I ran the rest of the way home in the rain, wind, and occasional bolts of lightening.
This morning Fells and I got out and ran 4 miles to start the day. It was quite cool, about 72F, but so humid that I got back dripping with sweat.
Glad that things are going better for you Varda.
Enjoy your Jason workout, Laura.
Congratulations in finishing a tough run, Acidstained!0 -
Donna that's a great story about the convenience store! What can you do.
Varda I'm so glad you're getting your groove back as you've learned to adjust to summer.
I saw my trainer tonight for the first time in a week. I'm still on "unstructured" runs so basically what I run has been up to me, as long as I run 3x a week and stick within 2-6 miles (which I expanded to 6.2). Got a little bit of a baby lecture from Jason for doing speed intervals yesterday. Apparently hitting a 5K PR on Friday, a 10K PR on Sunday and doing speed intervals on Tuesday is pushing the envelope. The 5K was a race, so of course. The 10K was supposed to be an easy run until it started raining on me so I sped up. Still felt like I was running at a moderate pace. And the speed intervals were again because of rain - the track seemed like the best option in light of scattered rain showers (I did take cover twice). And honestly short run after short run was getting tedious. It's time to set a new running goal. I wanted to run a half, which I did. I wanted to run a sub-35 5K, which I did. I don't want to do another half this season. I do want to still distance run for fun, although I want to return my primary focus to strength training. I do better with goals but I'm having a hard time coming up with one. It doesn't have to involve a race.0 -
3.5 mile easy run this morning @ 11:54 average pace. It's a nice cool morning, perfect for running.0
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Yesterday we went to the track and did some speedwork. As usual it was 90° with little wind and the full force of the sun upon us. The black surface of the track made it feel much hotter. After a 2-mile warmup we did a "Mona Fartlek" workout. This was a new one for us - a short workout but pretty hard. Here's what it is:
2 x 90 seconds with 90 seconds recovery
4 x 60 seconds with 60 seconds recovery
4 x 30 seconds with 30 seconds recovery
4 x 15 seconds with 15 seconds recovery
You start the first two intervals at 5K to 10K pace and then keep increasing pace on the shorter intervals. Recovery is run at half-marathon race pace, so not really a rest. It's basically a 20-minute tempo run with surges. Then a 2-mile cooldown which brought the entire workout to 7 miles total.
I'm supposed to do 5 miles tonight but will probably skip this run. My knee has been a little sore lately, especially going down stairs or running downhill. Gotta rest it a couple of days and see how it feels on the weekend.0 -
Ran 5 to 10k w2d2 distance version with my friend yesterday. She is quickly catching up to me in her ability and will soon be leaving me in the dust! We finished the 5 ish miles in 58:57 with our pace being 11:37. This includes 3 walking intervals. Not bad. It was "only" 85 degrees with what had to be 90% humidity! Must start getting up early to run. (67 degrees this morning!) Part of the trail we ran was concrete, so not so great for my feet. We loved the trail though because it has a lot of shade.0
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Yesterday we went to the track and did some speedwork. As usual it was 90° with little wind and the full force of the sun upon us. The black surface of the track made it feel much hotter. After a 2-mile warmup we did a "Mona Fartlek" workout. This was a new one for us - a short workout but pretty hard. Here's what it is:
2 x 90 seconds with 90 seconds recovery
4 x 60 seconds with 60 seconds recovery
4 x 30 seconds with 30 seconds recovery
4 x 15 seconds with 15 seconds recovery
You start the first two intervals at 5K to 10K pace and then keep increasing pace on the shorter intervals. Recovery is run at half-marathon race pace, so not really a rest. It's basically a 20-minute tempo run with surges. Then a 2-mile cooldown which brought the entire workout to 7 miles total.
I'm supposed to do 5 miles tonight but will probably skip this run. My knee has been a little sore lately, especially going down stairs or running downhill. Gotta rest it a couple of days and see how it feels on the weekend.
That workout sounds brutal but awesome. Smart to rest your knee. Time to give it some TLC.0 -
Ran 5 to 10k w2d2 distance version with my friend yesterday. She is quickly catching up to me in her ability and will soon be leaving me in the dust! We finished the 5 ish miles in 58:57 with our pace being 11:37. This includes 3 walking intervals. Not bad. It was "only" 85 degrees with what had to be 90% humidity! Must start getting up early to run. (67 degrees this morning!) Part of the trail we ran was concrete, so not so great for my feet. We loved the trail though because it has a lot of shade.
That's fast!0 -
I agree with Laura on Tim and Ceci's runs. I barely get any speed or distance at those temps! You guys are tough!0
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Week 3, Day 2 tonight. It was rainy and windy, which was AMAZING. Run my first 5k a week from Saturday... getting nervous.0
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I agree with Laura on Tim and Ceci's runs. I barely get any speed or distance at those temps! You guys are tough!
I am hoping this pays off in the fall when it gets cooler. If it doesn't I won't be signing up for any more fall marathons!0 -
I feel like a turtle running thru molasses compared to you guys. My speed sucks. I'm trying to work on it though. I went to the gym last night and got in 24 minutes on the treadmill. I did two minute intervals of jogging at 4.5 then walking at 3.5. my cool down was at a speed of 2.5. I wanted to stay longer but got creeped out by a guy that came in and he kept staring at me, then came over and kept wanting to chat. I have very little endurance. It was suggested to me to work on that before working on speed. So I'm hoping to get up to at least being able to maintain a 4.5 to 5 pace on the treadmill for at least 5 minutes straight by end of month. I know that's not a very impressive goal.. but I do hope to one day in the future be able to finish a 5k in 30 minutes or less...just don't wanna injure myself trying to get to that point.0
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I feel like a turtle running thru molasses compared to you guys. My speed sucks. I'm trying to work on it though. I went to the gym last night and got in 24 minutes on the treadmill. I did two minute intervals of jogging at 4.5 then walking at 3.5. my cool down was at a speed of 2.5. I wanted to stay longer but got creeped out by a guy that came in and he kept staring at me, then came over and kept wanting to chat. I have very little endurance. It was suggested to me to work on that before working on speed. So I'm hoping to get up to at least being able to maintain a 4.5 to 5 pace on the treadmill for at least 5 minutes straight by end of month. I know that's not a very impressive goal.. but I do hope to one day in the future be able to finish a 5k in 30 minutes or less...just don't wanna injure myself trying to get to that point.
That's pretty much my treadmill speed too, or at least it was over the winter when I was treadmill running. It's just been this spring and summer when I've been able to run outside consistently that my speed has started creeping up. It felt like it took forever and then suddenly I started seeing improvement. I just broke my first 35 minute 5K last week.0 -
Finished W12D1 (R30, W5, R15) today, and I killed it!!! I fell again two days ago and scraped my knees up pretty bad again, so I was nervous to go out today. I managed to come out of it today with my knees still intact though. I can't believe I will be running for a straight hour in 3 more weeks!! It's crazy! I couldn't run for more than 30 seconds when I started c25k in the beginning of May. 0
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Got up early this morning and went to my national park for a run. Thought I was going to die for the first 2 miles (uphill), then got into my groove and finished 5.19 miles in 56:36! It was 69 degrees and the deer were keeping me company! It was an awesome run!0
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Nice run Andie! Being able to run for an hour is a huge milestone!
Excellent run Ceci! Thursday morning I saw mama and baby deer up ahead on the road but they bolted before I could get too close.
I went out this morning with the goal to run 7-9 miles and ran 9 in 1:54. It was warm (by Minnesota standards), sunny and humid but there was enough of a breeze to make it tolerable. When I trained for my half I had borrowed a fuel belt from a friend because I didn't want to invest in a good one until I knew for sure I'd want to keep running long enough distances to need one. My race packet included a coupon for 10% off a hydration belt or bottle from D i c k's Sporting Goods so I ran up there last night and found one that suits my needs. I did buy one with 4 bottles but didn't need that for today's run so I only brought 2 and that worked fine. The zipped pocket was big enough to fit all my stuff (I had my phone, a package of Shot Bloks and a couple of extra gels just in case, but easily could have fit 2-3 more gels in there) and there was a separate little pouch on the front with a flap closure for my iPod, with room on the sides of the flap for my headphone cord to come out. There's an inner pouch in the zipper pocket with a clip to hold a key if necessary which will be nice because I'm always paranoid about losing my key fob. Pleased with my purchase.0 -
I'm going to be using Hal Higdon's plan to train for my first 1/2. (http://www.halhigdon.com/assets/_legacy/halfmarathon/halfnovice.pdf)
Yesterday I purchased a Nike+ to keep track of how far I am running. This week I ran
3 miles twice. Both times I was fortunate enough to run with a friend. I am so not going
to quit running to take a quick walking break when I'm with a friend. : )
Tomorrow my husband who is a cyclist primarily, will be "cross training" and running with
me for the first time. It is a nice change for sure!!0 -
Had a good run on one of the local greenways today. The plan was 13 miles but I did 13.1 just because. Except for something stinging my finger and hurting like hell the whole run I felt great. I even pushed the last mile to 7:27 pace and ended up at 8:59 average for the entire run. Hard to believe I can run that distance in less than 2 hours and call it an easy training run! My energy level was awesome today. I've been experimenting with Generation UCAN and it has really helped my long runs. I never felt any loss of energy for two hours and didn't need any gels to get through it.0
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