Week 4
Replies
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That's a big learning in running. You are where you are and nothing but doing what you need to do is going to make you any different. The Good Form Running coach casually mentioned that she couldn't believe that she was the same runner that did a sub-three-hour marathon a few years back. You build up for a race, you taper back. Running exemplifies the wheel of change.
And I apologize if this isn't as supportive as I intend it to be: it's where my head is right now.
You are always supportive. I love to hear your thoughts. I did day 2 today and I took it easy pace wise and made it through. I think pace is why I struggled so much with week 3. I was going to fast too soon and didn't have enough left to complete the run. Now I realize it is better to go slow and finish then fast and hit a wall. One more run and week 5 here i come.0 -
Yay you!. Yes, going slow is one eternal constant that you need to keep reminding yourself of as a runner. The worst place to train is "moderately hard" because it doesn't give you room for recovery, it doesn't make you faster and it doesn't increase endurance that much.0
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Today, I finished w4d1 of 5 to 10k using the RunDouble app distance version.
Stats:
2 runs of 2.7 mi with 500 yd walk in between.
Overall pace: 12:01
Fastest Interval 11:36
Inc. wu & cd: 6.36 mi0 -
I completed 5 to 10k w4d2 this morning. I switched to the timed version for today (to save time). I'll do the distance version on the weekend. It was 2 runs of 27 min with a 3 min walk in the middle.
Stats:
Total Distance: 6.02 mi (w/ wu & cd)
Run Pace: 10:48 (inc 3 min walk)
Fastest Pace 10:08 (WOW!)
Longest interval: 2.66 mi (If I had done the distance version, it would have been 2 runs of 2.7 mi- I almost had it!)
Calories burned: 5850 -
I completed 5 to 10k w4d2 this morning. I switched to the timed version for today (to save time). I'll do the distance version on the weekend. It was 2 runs of 27 min with a 3 min walk in the middle.
Stats:
Total Distance: 6.02 mi (w/ wu & cd)
Run Pace: 10:48 (inc 3 min walk)
Fastest Pace 10:08 (WOW!)
Longest interval: 2.66 mi (If I had done the distance version, it would have been 2 runs of 2.7 mi- I almost had it!)
Calories burned: 585
You're going great, you've almost got the 10k distance.0 -
You really are building up quickly.0
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This morning I ran W4D1 of my plan, which was a 3 mile run. Finished in 36:47.
Mile 1 - 12:49
Mile 2 - 12:17
Mile 3 - 11:41
Apparently I was really interested in finishing being that I ran mile 3 a full minute faster than mile 1.
I'm doing the Hal Hidgon plan which incorporates strength training, cross training, etc. Mondays in addition to my Day 1 run I also strength train after work. Had an awesome session with my trainer tonight.0 -
This morning I ran W4D1 of my plan, which was a 3 mile run. Finished in 36:47.
Mile 1 - 12:49
Mile 2 - 12:17
Mile 3 - 11:41
Apparently I was really interested in finishing being that I ran mile 3 a full minute faster than mile 1.
I'm doing the Hal Hidgon plan which incorporates strength training, cross training, etc. Mondays in addition to my Day 1 run I also strength train after work. Had an awesome session with my trainer tonight.
Those are great times! I had a look at those plans and they are pretty good, I'm following a different plan but doing something similar.0 -
Did you get the book or is there a website?0
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Did you get the book or is there a website?
If this was directed at me, there's a website. If it wasn't, then never mind. 0 -
Finished Day 1 of Week 4 today. For my plan this was 5 minutes warmup walk, 27 minute run, 3 minute walk, 27 minute run, and 5 minute cool down. I can't believe that a month ago I was running 28 minutes in total and finding it as much as I could do. Now I'm running twice that.
Got out early as it's supposed to be sunny, humid, and get up into the 90s (F) today. At 6 am it was only 70 degrees and this morning we were bathed in fog. Neither my little dog, nor I, had a lot of trouble with the run, although I'm sore now.0 -
Did you get the book or is there a website?
If this was directed at me, there's a website. If it wasn't, then never mind.
Yes, it was you. I couldn't find the strength training plans on the website.
BTSINMD - isn't that amazing? Last night, I was DONE at the end of the 9 mile run. I was almost stumbling along (but still running) the last 400 feet. But, I know from experiences like yours that I'll be prepared to run 13 in two months. And, of course, I immediately flash back to the disbelief of December-Varda..."I'm not sure I can run 13 MINUTES and you are talking about MILES???"0 -
Did you get the book or is there a website?
If this was directed at me, there's a website. If it wasn't, then never mind.
Yes, it was you. I couldn't find the strength training plans on the website.
BTSINMD - isn't that amazing? Last night, I was DONE at the end of the 9 mile run. I was almost stumbling along (but still running) the last 400 feet. But, I know from experiences like yours that I'll be prepared to run 13 in two months. And, of course, I immediately flash back to the disbelief of December-Varda..."I'm not sure I can run 13 MINUTES and you are talking about MILES???"
Sorry...I found the plan saying when to strength train online, not the actual strength training program. I work out with a trainer 3 nights a week so he tells me what to do. When I first met with him in February I told him I had run a bit last summer and liked it, so he immediately started incorporating exercises to strengthen my hips, ankles, knees, etc. By the time May rolled around and it finally got nice enough to get outside (we got 51" of snow here in April alone) I was ready to go.0 -
Finished Day 1 of Week 4 today. For my plan this was 5 minutes warmup walk, 27 minute run, 3 minute walk, 27 minute run, and 5 minute cool down. I can't believe that a month ago I was running 28 minutes in total and finding it as much as I could do. Now I'm running twice that.
Got out early as it's supposed to be sunny, humid, and get up into the 90s (F) today. At 6 am it was only 70 degrees and this morning we were bathed in fog. Neither my little dog, nor I, had a lot of trouble with the run, although I'm sore now.
That's awesome - as I recall you struggled with the first week of this but you've been doing great ever since. How is your dog doing? Is he feeling better?0 -
W4D2 - tough run. Was aiming for 2 miles with hills, so plotted a route with two big hills and several smaller ones. It was very humid and 10-15 degrees warmer than what I'm used to running in. The first mile (including big hill #1) actually went pretty well, but shortly after that my legs started feeling really heavy and my left hip started to hurt. Halfway up big hill #2 I realized I was going to have to walk the rest of the way up. Thanks to reading other people's posts I felt like that was okay and that didn't make me a failure. I started to jog again at the top and basically bullied myself the rest of the way. By 1-1/2 miles it was hard to breathe - not that I was out of breath, but that it was so humid I felt like I wasn't pulling in adequate oxygen. When I got to what I thought was going to be my stopping point I looked at my app and was only at 1.88 miles. I was done. Again, it didn't make me feel like a failure. I went out and did the best I could possibly do today, which is all I can ask of myself. For the first time since starting 5K to 10K, my 2nd mile pace was slower than my 1st mile.
Distance 1.88 miles
Duration 22:59
1.00 - 12:08
1.88 - 12:17
Also strength trained after work - hips, shoulders & low back tonight.0 -
Heat and humidity is such a killer. Its been chilly. Here. So nice for running0
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Finished Day 1 of Week 4 today. For my plan this was 5 minutes warmup walk, 27 minute run, 3 minute walk, 27 minute run, and 5 minute cool down. I can't believe that a month ago I was running 28 minutes in total and finding it as much as I could do. Now I'm running twice that.
Got out early as it's supposed to be sunny, humid, and get up into the 90s (F) today. At 6 am it was only 70 degrees and this morning we were bathed in fog. Neither my little dog, nor I, had a lot of trouble with the run, although I'm sore now.
That's awesome - as I recall you struggled with the first week of this but you've been doing great ever since. How is your dog doing? Is he feeling better?
Thanks!
I have three Border Terriers. Free, is 14 yo and has kidney failure, and is stable but not doing really great. I don't think that I will have her much longer. Colin is 9 yo, a show dog and intact, and believes that he must pee on every bush he sees and will need a bit of work to make him into a running dog. I would have done so, but I have Fells. Fells is Colin's son. He is almost 3 yo and finds running with me for 3+ miles is a nice warmup for his wrestling matches with Colin. He has gotten hot and wanted to stop due to that, but if it's cool enough out, he's still loaded wth energy at the end of all of our runs.0 -
W4D2 - tough run. Was aiming for 2 miles with hills, so plotted a route with two big hills and several smaller ones. It was very humid and 10-15 degrees warmer than what I'm used to running in. The first mile (including big hill #1) actually went pretty well, but shortly after that my legs started feeling really heavy and my left hip started to hurt. Halfway up big hill #2 I realized I was going to have to walk the rest of the way up. Thanks to reading other people's posts I felt like that was okay and that didn't make me a failure. I started to jog again at the top and basically bullied myself the rest of the way. By 1-1/2 miles it was hard to breathe - not that I was out of breath, but that it was so humid I felt like I wasn't pulling in adequate oxygen. When I got to what I thought was going to be my stopping point I looked at my app and was only at 1.88 miles. I was done. Again, it didn't make me feel like a failure. I went out and did the best I could possibly do today, which is all I can ask of myself. For the first time since starting 5K to 10K, my 2nd mile pace was slower than my 1st mile.
Distance 1.88 miles
Duration 22:59
1.00 - 12:08
1.88 - 12:17
Also strength trained after work - hips, shoulders & low back tonight.
I think that you did great. Heat + humidity is really difficult and you stayed with it as long as you could. You did the 2 miles as far as I can see.0 -
Finished Day 1 of Week 4 today. For my plan this was 5 minutes warmup walk, 27 minute run, 3 minute walk, 27 minute run, and 5 minute cool down. I can't believe that a month ago I was running 28 minutes in total and finding it as much as I could do. Now I'm running twice that.
Got out early as it's supposed to be sunny, humid, and get up into the 90s (F) today. At 6 am it was only 70 degrees and this morning we were bathed in fog. Neither my little dog, nor I, had a lot of trouble with the run, although I'm sore now.
That's awesome - as I recall you struggled with the first week of this but you've been doing great ever since. How is your dog doing? Is he feeling better?
Thanks!
I have three Border Terriers. Free, is 14 yo and has kidney failure, and is stable but not doing really great. I don't think that I will have her much longer. Colin is 9 yo, a show dog and intact, and believes that he must pee on every bush he sees and will need a bit of work to make him into a running dog. I would have done so, but I have Fells. Fells is Colin's son. He is almost 3 yo and finds running with me for 3+ miles is a nice warmup for his wrestling matches with Colin. He has gotten hot and wanted to stop due to that, but if it's cool enough out, he's still loaded wth energy at the end of all of our runs.
I didn't realize you had three dogs. Glad that you've got a running partner!0 -
Finished Day 1 of Week 4 today. For my plan this was 5 minutes warmup walk, 27 minute run, 3 minute walk, 27 minute run, and 5 minute cool down. I can't believe that a month ago I was running 28 minutes in total and finding it as much as I could do. Now I'm running twice that.
Got out early as it's supposed to be sunny, humid, and get up into the 90s (F) today. At 6 am it was only 70 degrees and this morning we were bathed in fog. Neither my little dog, nor I, had a lot of trouble with the run, although I'm sore now.
That's awesome - as I recall you struggled with the first week of this but you've been doing great ever since. How is your dog doing? Is he feeling better?
Thanks!
I have three Border Terriers. Free, is 14 yo and has kidney failure, and is stable but not doing really great. I don't think that I will have her much longer. Colin is 9 yo, a show dog and intact, and believes that he must pee on every bush he sees and will need a bit of work to make him into a running dog. I would have done so, but I have Fells. Fells is Colin's son. He is almost 3 yo and finds running with me for 3+ miles is a nice warmup for his wrestling matches with Colin. He has gotten hot and wanted to stop due to that, but if it's cool enough out, he's still loaded wth energy at the end of all of our runs.
I'm so sorry about Free. I lost my sweet cat to kidney failure a few years back. It was very sad, but painless. She just faded out. The best I can say is that you'll have time to say goodbye.
I love that you can run with Fells. I sometimes wish I had a good dog to run with.0 -
Did Week 4 Day 2 today. It was the same run as day 1 that I did on Wednesday. Today though I had two smiles. I passed someone and I ran faster than I ever have before in a training run. Only my 20 minute fun run that I did a few weeks ago was faster.
About a half mile into my run a woman came onto the trail and started jogging in front of me. For the next half mile we both moved at about the same pace and mantained our distance. Then she started walking and I passed her. I don't really know why this pleased me, but it did.
It wasn't any cooler or less humid than Wednesday, but both Fells and I felt just a little bit better and ran just a bit faster.
We'll do this run one more time on Sunday. I'll need to get up early though as Colin is entered in an obedience trial on Saturday and Sunday and his group starts at 8 am.0 -
Did Week 4 Day 2 today. It was the same run as day 1 that I did on Wednesday. Today though I had two smiles. I passed someone and I ran faster than I ever have before in a training run. Only my 20 minute fun run that I did a few weeks ago was faster.
About a half mile into my run a woman came onto the trail and started jogging in front of me. For the next half mile we both moved at about the same pace and mantained our distance. Then she started walking and I passed her. I don't really know why this pleased me, but it did.
It wasn't any cooler or less humid than Wednesday, but both Fells and I felt just a little bit better and ran just a bit faster.
We'll do this run one more time on Sunday. I'll need to get up early though as Colin is entered in an obedience trial on Saturday and Sunday and his group starts at 8 am.
I don't have a dog, but I love obedience and agility. So cool!
Love that you passed somebody. I had a similar experience a month or so ago. This guy whipped by me but I caught up with him a mile later when he was walking. Who knows, he could have been doing intervals or something?0 -
That must feel great to pass someone! Not in a mean way, more in a 'I'm not the slowest person out here' way
One day .... lol
Good luck with the dog trial!0 -
When I did my 5K race a couple weeks ago I passed several people in the final mile who had run past me earlier in the race and now were walking. It pleased me greatly. Happy to hear I'm not alone in that.0
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Week 4, Day 3 complete. It was my second 4 mile run, and even though I was a full minute slower than last Saturday it felt like a better run. At no point did I worry whether I would make it. My legs were awfully tired by the end but I wasn't breathing nearly as hard as I was last week. I had really consistent pacing. It was cloudy, breezy & 62 degrees (I was on the road just after 6:00 am) which was perfect.
Distance: 4 miles
1:00 - 12:50
2:00 - 12:51 (25:41)
3:00 - 12:51 (38:33)
4:00 - 12:47 (51:20)
4:00 - 16:50 (51:23 - the 3 seconds it took me to shut off the app)0 -
Week 4, Day 3 complete. It was my second 4 mile run, and even though I was a full minute slower than last Saturday it felt like a better run. At no point did I worry whether I would make it. My legs were awfully tired by the end but I wasn't breathing nearly as hard as I was last week. I had really consistent pacing. It was cloudy, breezy & 62 degrees (I was on the road just after 6:00 am) which was perfect.
Distance: 4 miles
1:00 - 12:50
2:00 - 12:51 (25:41)
3:00 - 12:51 (38:33)
4:00 - 12:47 (51:20)
4:00 - 16:50 (51:23 - the 3 seconds it took me to shut off the app)
You're doing brilliantly - especially as you say it didn't feel like it was killing you.
I hope I'm as strong when I've have to clock up 4miles! 0 -
Week 4, Day 3 complete. It was my second 4 mile run, and even though I was a full minute slower than last Saturday it felt like a better run. At no point did I worry whether I would make it. My legs were awfully tired by the end but I wasn't breathing nearly as hard as I was last week. I had really consistent pacing. It was cloudy, breezy & 62 degrees (I was on the road just after 6:00 am) which was perfect.
Distance: 4 miles
1:00 - 12:50
2:00 - 12:51 (25:41)
3:00 - 12:51 (38:33)
4:00 - 12:47 (51:20)
4:00 - 16:50 (51:23 - the 3 seconds it took me to shut off the app)
Really terrific! Wow!0 -
Week 4 Day 3 done this morning! It was funny in that I had only run a couple of yards this morning when my mind said, "What are you doing?! You can't possibly run for almost an hour. You're fat and not athletic. This is ridiculous." I reminded myself that I had just completed this run on Wednesday and then on Friday and that this was a stupid thing to think.
Strange the way the mind works. This wasn't even a scary new run; same place, same run I had just done -- twice. Weird.
Despite the start the run was completed easily.
Note that "easily" when I say this does not mean I didn't get tired or that I wasn't looking forward to the end when I got close. Throughout the whole last mile I had to keep reminding myself to not slouch, but straighten my back, and work on keeping good form. It just means I wasn't gasping at the end, or feeling like I was going to die or had to quit early.0 -
Week 4, Day 3 complete. It was my second 4 mile run, and even though I was a full minute slower than last Saturday it felt like a better run. At no point did I worry whether I would make it. My legs were awfully tired by the end but I wasn't breathing nearly as hard as I was last week. I had really consistent pacing. It was cloudy, breezy & 62 degrees (I was on the road just after 6:00 am) which was perfect.
Distance: 4 miles
1:00 - 12:50
2:00 - 12:51 (25:41)
3:00 - 12:51 (38:33)
4:00 - 12:47 (51:20)
4:00 - 16:50 (51:23 - the 3 seconds it took me to shut off the app)
Nice run! I've got two more weeks on what I'm doing, then I've got to figure out what I'm going to do next. My pace is so slow that I'm really only running 3.5 to 3.8 miles excluding warmup and cool down right now. My guess is that I will be doing 4 miles at the most on my last week. I need to do a program with short run--short run--long run if I'm going to keep going with this and I want to keep going.0 -
Week 4 Day 3 done this morning! It was funny in that I had only run a couple of yards this morning when my mind said, "What are you doing?! You can't possibly run for almost an hour. You're fat and not athletic. This is ridiculous." I reminded myself that I had just completed this run on Wednesday and then on Friday and that this was a stupid thing to think.
Strange the way the mind works. This wasn't even a scary new run; same place, same run I had just done -- twice. Weird.
Despite the start the run was completed easily.
Note that "easily" when I say this does not mean I didn't get tired or that I wasn't looking forward to the end when I got close. Throughout the whole last mile I had to keep reminding myself to not slouch, but straighten my back, and work on keeping good form. It just means I wasn't gasping at the end, or feeling like I was going to die or had to quit early.
Great job! I know exactly what you mean by easily - that's pretty much how I felt yesterday.
My mind plays the same games with me, and the first few minutes always feel impossibly hard. Despite my warm-up walk and some dynamic stretches my body feels stiff and unwilling to move. I tell myself I can't run today for any myriad of reasons. Then I remind myself I feel that way at the beginning of every run, so just stick it out for 5 minutes then I can quit. By 5 minutes I've usually settled into my stride and it's fine.0
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