Hi new here. I ran week 3 day 1 of rundouble 5k210k. Covered 5.49 miles. I'm this guy on Strava if anyone would like to add me. http://www.strava.com/athletes/6882504

Ceci_O_K wrote: »

No running or riding for me lately- my head cold developed into a chest cold and my sinuses are plugged. Hoping I'll be better by Saturday!

Hope you are feeling better and manage to get out on your bike this weekend.

upsaluki wrote: »

Hi new here. I ran week 3 day 1 of rundouble 5k210k. Covered 5.49 miles. I'm this guy on Strava if anyone would like to add me. http://www.strava.com/athletes/6882504

Welcome to the group! Good luck with your running.

timeasterday wrote: »

I'm finally in taper mode for the marathon! Saturday I did my longest run ever: 21 miles at 9:10 avg pace. I felt great during the entire run. Not so great when I stopped running. Every muscle in my legs ached. I had to walk around for a while to get my legs to calm down. Now I feel very confident about hitting 3:50 or maybe a few minutes less for the marathon.

Great run, I hope your sore throat doesn't develop into anything worse, that's the last thing you and your wife need at the minute. Enjoy your taper, is your marathon next week?

PaytraB wrote: »

I ran 10K today! It took me 1:20 to complete and I ran 5K+3K+2K. The first 8K were in the 7:45-8:00/Km rate range; the last 2K were about 8:15/Km. In between the running segments, I walked for 4 minutes.

Well done! I think that was how long it took me to run my first 10k.

Ceci_O_K wrote: »

No running or riding for me lately- my head cold developed into a chest cold and my sinuses are plugged. Hoping I'll be better by Saturday!

Hope you are feeling better and manage to get out on your bike this weekend.

upsaluki wrote: »

Hi new here. I ran week 3 day 1 of rundouble 5k210k. Covered 5.49 miles. I'm this guy on Strava if anyone would like to add me. http://www.strava.com/athletes/6882504

Welcome to the group! Good luck with your running.

timeasterday wrote: »

I'm finally in taper mode for the marathon! Saturday I did my longest run ever: 21 miles at 9:10 avg pace. I felt great during the entire run. Not so great when I stopped running. Every muscle in my legs ached. I had to walk around for a while to get my legs to calm down. Now I feel very confident about hitting 3:50 or maybe a few minutes less for the marathon.

Great run, I hope your sore throat doesn't develop into anything worse, that's the last thing you and your wife need at the minute. Enjoy your taper, is your marathon next week?

PaytraB wrote: »

I ran 10K today! It took me 1:20 to complete and I ran 5K+3K+2K. The first 8K were in the 7:45-8:00/Km rate range; the last 2K were about 8:15/Km. In between the running segments, I walked for 4 minutes.

Well done! I think that was how long it took me to run my first 10k.

ftrobbie wrote: »

Ceci, hope you are feeling better, do not rush your recovery, I have tried it in the past and my experience is that as I mature I need to be more careful, lest I do more damage.

Tim, hope your tapering goes well.

Terry, welcome to the group, I hope you have as much success here as you have had on the C25k journey you have had so far.

Everyone else, glad that your running is going well.

Just come back from a US roadtrip, eating out everyday added 8lbs to my waistline. Back on the wagon with more balanced eating. First run for 2 weeks, 3 mile easy run. It felt hard and slow, however, looking at the stats it was no better or worse than I was doing before the 2 week break. Feel can be so deceptive.

Hope your sessions go well and as always have fun.

Strava link http://www.strava.com/athletes/5654603

Good to see you're back on it. Thanks for adding me on Strava!

Just coming over from the C25k group (find these groups were great for accountability).

Finished week 1 of 10kTrainer from Zenlabs over the weekend. Clocking about 4.5miles per run. Starting up week 2 tonight. With Daylight savings it will probably be dark by the time I'm done my runs. Not looking forward to that.

Finally almost felt like running yesterday. Managed a mile (9:28 pace) with almost another mile walking. Raining today, but I'll try again tomorrow.

Because of the time change, my girls' bike group will now be doing a spin class on Thursday night instead of riding outside. I'll take it! Hoping to feel well enough to join this week, but not pushing it. I've had classes with this instructor, and she is tough! I won't even try if I'm still congested at all!

It's great to see everyone's progress and I'm loving the new Strava friends!

First run of the 19 week plan for the HM on 15 March 2015. A nice and "easy" 4 miler. Calves are tired but everything else inside normal parameters. The plan is a modified coolrunning HM plan (12 weeks) with a gentle start given my recent 2 week break and using a marathon plan towards the end before the taper. I want my first HM to be really enjoyable. By continuing with the modified HM plan with marathon extension, if it starts going wrong, there is a lot of opportunity, 8 weeks, to just take it easier. I have an organised 10k race in 17 days time, just to experience corrals, pacing, standing around doing nothing ahead of next years HM. And 5 months ago, I couldn't do 5 minutes straight. Have fun everyone

ftrobbie wrote: »

First run of the 19 week plan for the HM on 15 March 2015. A nice and "easy" 4 miler. Calves are tired but everything else inside normal parameters. The plan is a modified coolrunning HM plan (12 weeks) with a gentle start given my recent 2 week break and using a marathon plan towards the end before the taper. I want my first HM to be really enjoyable. By continuing with the modified HM plan with marathon extension, if it starts going wrong, there is a lot of opportunity, 8 weeks, to just take it easier. I have an organised 10k race in 17 days time, just to experience corrals, pacing, standing around doing nothing ahead of next years HM. And 5 months ago, I couldn't do 5 minutes straight. Have fun everyone

I'd be interested in seeing the details of this HM plan. I'm planning to start HM training after my 10k on November 22. My first HM won't be until April 12, 2015, so I will have plenty of time (20 weeks) to stretch out the training.

Isn't it great how 4 miles is "easy"?!

TowsonChuck wrote: »

Started Week10(3-15min runs) last night. Planned a new route. Which I never really gave thought to in C25k. It went really well, had to run in the dark thanks to Daylight savings time. Used a small flash light attached to my belt to illuminate the path in front of me. Worked well for the most part. Might need to pick up a few clip on strobes and high vis stuff.

But the new route worked pretty well, only had to stop at 2 lights for traffic. The back half of the run was mainly uphill gave me a good mental fight. Had to tell myself a few times to just shut up and do it. It took a little longer then the program to get back to the house. Ended up doing 5.1 miles in about 63 minutes. I ran a minute longer past the final 15 to make up for stopping at traffic.

Took a few minutes to reflect after the run and realized it is probably the furthest I have ran in one workout in my whole life. And this includes doing football/wrestling/track & field (shotput/discus no track events) in highschool. Feels good.

Sounds like you had a great run!

I can't make myself run in the dark. No really good places near me for that. The one time I was out a little before daylight, I almost got hit by a car. I'm going to have to either run during my lunch break or change my schedule at work so I can get runs in before or after work. I guess there's always the dreaded treadmill or the tiny little indoor track at my gym (I think it's 14 times around to make 1 mile!)

@Ceci_O_K _ hope you get over your cold soon, it was good to see you'd had a little run. Spin class sounds like fun, not that I've ever done one.

@upsaluki - Good idea on slowing your pace a little, one motto/mantra I'm trying to put into my training is "train slower to run faster". Get through the program working on your base and speed will come naturally. I've never tried the route builder on Strava as I tend to run locally I just take streets and see how it works out when trying new routes. As for my name no relation at all. It's a mutation of a character name in SciFi/Fantasy series by Katherine Kerr. My memory failed the night I grabbed it for a character on a game and Taeliesyn is what I ended up with.

@ftrobbie You'll kick but in your HM 19 weeks is a great lead up, just make sure you've included a taper period Have fun with your 10k, the experience/corrals/etc is definitely something where experience can help.

@towsonChuck - Definitely get some Strobes/reflective stuff if you're going to be running in the dark. Safety first in those situations! Sounds like your run went well, it's great to hit a new milestone when running!

Monday night for me was what's become my Long Slow Run 19.5k in just under 2 hours. I'm hoping to eventually stretch this out to 2.5hrs but that won't be for a while yet. It was a good cruisy run, a few aches/niggles during the actual run but nothing lingering.

Last night was my group run stuff, everything went to plan this week and I was feeling good so had a little more push as well. 5k 'warmup' at 5k pace+1min. (This sits nicely in my McMillian easy run pace zone), then 4k at my predicted 10k (4:38 min/km) I crashed and burned in this last week, but this week hit it quite well and probably could have pushed out to 5k. I was feeling that good I did a 200m sprint after a little cooldown just to see what my speed is like... Approx 200m in 30 seconds. 2:35 pace. I'll take that!

Then it was the social group run, I decided to try and stick with the front of the pack and mostly did, the loop back nature we run (to keep everyone together) meant I did 7.3k on the 5k course. Most of the run was still in my easy run range with the end of the run dropping into Tempo zone.

@upsaluki
McMillan running link here http://www.mcmillanrunning.com/

Rightly or wrongly, I have found the heart rate zones for the programme I need, easy and long runs and have tended to use those. As a result I have not yet broken down, previous issue when doing C25k for the first time. I used McMillan to confirm that I was in the right ball park with reference to speeds. But I am slow and was reminded of that yesterday as people sped past me.

@taeliesyn
The programme is the one you commented on a while back, it has a taper in it, but feels as though it might not back off enough, but never having done a HM, I honestly don't know. I thought week 5 day 3 on C25K was odd until I actually just did it. The HM programme will be a suck it and see. I know I can do 13.1 in 2 hours 30 already so I have at least 1 race strategy for the distance that I know will work. There is plenty of time to change horses and I know I will have enough time to ensure I can complete the course. The real debate is how hard do I push, but I want it to be both memorable and enjoyable.

Your group run course looks good fun.

ftrobbie wrote: »

@upsaluki
McMillan running link here http://www.mcmillanrunning.com/

Rightly or wrongly, I have found the heart rate zones for the programme I need, easy and long runs and have tended to use those. As a result I have not yet broken down, previous issue when doing C25k for the first time. I used McMillan to confirm that I was in the right ball park with reference to speeds. But I am slow and was reminded of that yesterday as people sped past me.

@taeliesyn
The programme is the one you commented on a while back, it has a taper in it, but feels as though it might not back off enough, but never having done a HM, I honestly don't know. I thought week 5 day 3 on C25K was odd until I actually just did it. The HM programme will be a suck it and see. I know I can do 13.1 in 2 hours 30 already so I have at least 1 race strategy for the distance that I know will work. There is plenty of time to change horses and I know I will have enough time to ensure I can complete the course. The real debate is how hard do I push, but I want it to be both memorable and enjoyable.

Your group run course looks good fun.

Thanks Robbie. I realized after posting that I've already used his pace calculators!

Plan in its entirety

The speed is mph, merely using the last actual recorded speed. Currently based on a 2:15 finish time, these work. I am rotating shoes daily hence the green/ plain marking. I also record average hr and recovery. It has not lined properly, parsing, but you get the idea. I have booked the rest days as sessions just to remind me that doing nothing is important too! Warmups and cool downs are not included in the time.

Stage Date Order Session Fast Time B S T AHR Rec B Fast Speed
W0D7 Sun 02-Nov 1 3M 34 G E 132 32 5.3
W1D1 Mon 03-Nov 2 Rest
W1D2 Tue 04-Nov 3 4M 45 P E 137 4 5.3
W1D3 Wed 05-Nov 4 Rest 5.3
W1D4 Thu 06-Nov 5 4M 45 G E 5.3
W1D5 Fri 07-Nov 6 Rest 5.3
W1D6 Sat 08-Nov 7 3M 34 P E 5.3
W1D7 Sun 09-Nov 8 5M 57 G L 5.3
W2D1 Mon 10-Nov 9 Rest 5.3
W2D2 Tue 11-Nov 10 3M 34 P E 5.3
W2D3 Wed 12-Nov 11 4M 45 G E 5.3
W2D4 Thu 13-Nov 12 4M 45 P E 5.3
W2D5 Fri 14-Nov 13 Rest 5.3
W2D6 Sat 15-Nov 14 3M 34 G E 5.3
W2D7 Sun 16-Nov 15 5M 57 P L 5.3
W3D1 Mon 17-Nov 16 Rest 5.3
W3D2 Tue 18-Nov 17 4M 45 5.3
W3D3 Wed 19-Nov 18 4M 45 5.3
W3D4 Thu 20-Nov 19 4M 45 5.3
W3D5 Fri 21-Nov 20 Rest 5.3
W3D6 Sat 22-Nov 21 3M 34 5.3
W3D7 Sun 23-Nov 22 10k Race 70 5.3
W4D1 Mon 24-Nov 23 Rest 5.3
W4D2 Tue 25-Nov 24 Fartlek 4M 23 5.3
W4D3 Wed 26-Nov 25 5M 57 5.3
W4D4 Thu 27-Nov 26 3M 34 5.3
W4D1 Fri 28-Nov 27 Rest 5.3
W4D1 Sat 29-Nov 28 3M 34 5.3
W4D1 Sun 30-Nov 29 7M 79 5.3
W5D1 Mon 01-Dec 30 Rest 5.3
W5D1 Tue 02-Dec 31 4-5 Hills 5k-10k 60 5.3
W5D1 Wed 03-Dec 32 5M 57 5.3
W5D1 Thu 04-Dec 33 3M 34 5.3
W5D1 Fri 05-Dec 34 Rest 5.3
W5D1 Sat 06-Dec 35 3M 34 5.3
W5D1 Sun 07-Dec 36 6M 68 5.3
W6D1 Mon 08-Dec 37 Rest 5.3
W6D1 Tue 09-Dec 38 3-4 Long Hills 5k-10k 60 5.3
W6D1 Wed 10-Dec 39 3M 34 5.3
W6D1 Thu 11-Dec 40 4M 45 5.3
W6D1 Fri 12-Dec 41 Rest 5.3
W6D1 Sat 13-Dec 42 3M 34 5.3
W6D1 Sun 14-Dec 43 8M 91 5.3
W7D1 Mon 15-Dec 44 Rest 5.3
W7D1 Tue 16-Dec 45 3 x 1 mile 60 5.3
W7D1 Wed 17-Dec 46 3M 34 5.3
W7D1 Thu 18-Dec 47 4M 45 5.3
W7D1 Fri 19-Dec 48 Rest 5.3
W7D1 Sat 20-Dec 49 3M 34 5.3
W7D1 Sun 21-Dec 50 7M 79 5.3
W8D1 Mon 22-Dec 51 Rest 5.3
W8D2 Tue 23-Dec 52 Fartlek 4M 23 5.3
W8D3 Wed 24-Dec 53 4M 45 5.3
W8D4 Thu 25-Dec 54 4M 45 5.3
W8D5 Fri 26-Dec 55 Rest 5.3
W8D6 Sat 27-Dec 56 3M 34 5.3
W8D7 Sun 28-Dec 57 10M 113 5.3
W9D1 Mon 29-Dec 58 Rest 5.3
W9D2 Tue 30-Dec 59 Fartlek 4M 23 5.3
W9D3 Wed 31-Dec 60 5M 57 5.3
W9D4 Thu 01-Jan 61 3M 34 5.3
W9D5 Fri 02-Jan 62 Rest 5.3
W9D6 Sat 03-Jan 63 3M 34 5.3
W9D7 Sun 04-Jan 64 6M 68 5.3
W10D1 Mon 05-Jan 65 Rest 5.3
W10D2 Tue 06-Jan 66 4-5 Hills 5k-10k 60 5.3
W10D3 Wed 07-Jan 67 3M 34 5.3
W10D4 Thu 08-Jan 68 4M 45 5.3
W10D5 Fri 09-Jan 69 Rest 5.3
W10D6 Sat 10-Jan 70 3M 34 5.3
W10D7 Sun 11-Jan 71 12M 136 5.3
W11D1 Mon 12-Jan 72 Rest 5.3
W11D2 Tue 13-Jan 73 3-4 Long Hills 5k-10k 60 5.3
W11D3 Wed 14-Jan 74 3M 34 5.3
W11D4 Thu 15-Jan 75 5M 57 5.3
W11D5 Fri 16-Jan 76 Rest 5.3
W11D6 Sat 17-Jan 77 4M 45 5.3
W11D7 Sun 18-Jan 78 6M 68 5.3
W12D1 Mon 19-Jan 79 Rest 5.3
W12D2 Tue 20-Jan 80 5-6 Hills 5k-10k 60 5.3
W12D3 Wed 21-Jan 81 3M 34 5.3
W12D4 Thu 22-Jan 82 4M 45 5.3
W12D5 Fri 23-Jan 83 Rest 5.3
W12D6 Sat 24-Jan 84 3M 34 5.3
W12D7 Sun 25-Jan 85 14M 158 5.3
W13D1 Mon 26-Jan 86 Rest 5.3
W13D2 Tue 27-Jan 87 3 x 1 Mile 5k-10k 60 5.3
W13D3 Wed 28-Jan 88 4M 45 5.3
W13D4 Thu 29-Jan 89 6M 68 5.3
W13D5 Fri 30-Jan 90 Rest 5.3
W13D6 Sat 31-Jan 91 5M 57 5.3
W13D7 Sun 01-Feb 92 10k Race 60 5.3
W14D1 Mon 02-Feb 93 Rest 5.3
W14D2 Tue 03-Feb 94 3 x 1 Mile 5k-10k 60 5.3
W14D3 Wed 04-Feb 95 3M 34 5.3
W14D4 Thu 05-Feb 96 5M 57 5.3
W14D5 Fri 06-Feb 97 Rest 5.3
W14D6 Sat 07-Feb 98 3M 34 5.3
W14D7 Sun 08-Feb 99 16M 181 5.3
W15D1 Mon 09-Feb 100 Rest 5.3
W15D2 Tue 10-Feb 101 6 x 880s 5k-10k 60 5.3
W15D3 Wed 11-Feb 102 5M 57 5.3
W15D4 Thu 12-Feb 103 6M 68 5.3
W15D5 Fri 13-Feb 104 Rest 5.3
W15D6 Sat 14-Feb 105 3M 34 5.3
W15D7 Sun 15-Feb 106 10k Race 60 5.3
W16D1 Mon 16-Feb 107 Rest 5.3
W16D2 Tue 17-Feb 108 6 x 880s 5k-10k 60 5.3
W16D3 Wed 18-Feb 109 4M 45 5.3
W16D4 Thu 19-Feb 110 7M 79 5.3
W16D5 Fri 20-Feb 111 Rest 5.3
W16D6 Sat 21-Feb 112 3M 34 5.3
W16D7 Sun 22-Feb 113 18M 204 5.3
W17D1 Mon 23-Feb 114 Rest 5.3
W17D2 Tue 24-Feb 115 4 x 1 Mile 5k-10k 60 5.3
W17D3 Wed 25-Feb 116 6M 68 5.3
W17D4 Thu 26-Feb 117 7M 79 5.3
W17D5 Fri 27-Feb 118 Rest 5.3
W17D6 Sat 28-Feb 119 3M 34 5.3
W17D7 Sun 01-Mar 120 10k Race 60 5.3
W18D1 Mon 02-Mar 121 Rest 5.3
W18D2 Tue 03-Mar 122 5M 57 5.3
W18D3 Wed 04-Mar 123 5M 57 5.3
W18D4 Thu 05-Mar 124 8M 91 5.3
W18D5 Fri 06-Mar 125 Rest 5.3
W18D6 Sat 07-Mar 126 3M 34 5.3
W18D7 Sun 08-Mar 127 8M 91 5.3
W19D1 Mon 09-Mar 128 Rest 5.3
W19D2 Tue 10-Mar 129 5M 57 5.3
W19D3 Wed 11-Mar 130 5M 57 5.3
W19D4 Thu 12-Mar 131 8M 91 5.3
W19D5 Fri 13-Mar 132 Rest 5.3
W19D6 Sat 14-Mar 133 3M 34 5.3
W19D7 Sun 15-Mar 134 HM 121 6.5

Have fun as always, early start tomorrow to get the Thursday run done

Reasons (excuses) I had for not running yesterday:

1. Even though I left work an hour early, traffic made me get home about the same time as usual.
2. Dark at 5:15 PM (Seriously?!)
3. My phone was dead (no apps, no music!)
4. I'm still congested, coughing, etc.
5. It's cold
6. The dog insisted that I had to take him for a walk first

I could keep going, but you get the idea.

I ran anyway. No apps, no music. 20 minutes before it got too dark to be safe. I think it was about 2 miles. A little over 4 laps around my block. I used the dog walk as a warm-up. Despite the coughing, it felt good.

ftrobbie wrote: »

upsaluki wrote: »

35 and raining here sigh....

And..........

Ceci_O_K wrote: »

Reasons (excuses) I had for not running yesterday:

1. Even though I left work an hour early, traffic made me get home about the same time as usual.
2. Dark at 5:15 PM (Seriously?!)
3. My phone was dead (no apps, no music!)
4. I'm still congested, coughing, etc.
5. It's cold
6. The dog insisted that I had to take him for a walk first

I could keep going, but you get the idea.

I ran anyway. No apps, no music. 20 minutes before it got too dark to be safe. I think it was about 2 miles. A little over 4 laps around my block. I used the dog walk as a warm-up. Despite the coughing, it felt good.

Great resolution to go out.

I nearly missed the 2nd day of the HM plan, I did not wake up this morning, I finally got the rest I needed, a whole 9 hours in bed asleep, I normally have 6-6.5. Since being back from the US have been getting 3-4. Tonight I found 40 minutes spare to get out, so did not get the full 4 miles done but got close. Felt so virtuous, looking forward to the weekend. Details on Strava.

Have fun guys

Good work guys. I put in a five mile run today. Found a break in the rain. There was an incredible head wind for the first run interval, but then I changed directions and it also died down. Worked in a few southern Wisconsin hills (they're tiny). All in all, I'm happy I got my run in. I'll upload to Strava tonight once I get home to my Garmin's cradle. Week 3 of rundouble's 5210K is in the books.