I am a Rainbow Leader so I can understand how your coaching sessions can get chaotic! We only have 18 girls 5-7 years old but they have the shortest attention span ever, but they are cute and don't talk back! I wouldn't worry about a bad run, it is all part of training and you will improve for it and you will learn to appreciate the good runs, because the further you get into your training the less good runs there seem to be.

Weird workout for me today. The RunDouble app had me run a 200 yard hill 5 times. I think I was done in about 7 minutes. Next time I might have to include a short run along with the workout. The next special training is intervals. I'm assuming I just go all out for the 440 then recover, then all out again. More or less a fartlek with a predetermined distance. Is that right?

Skye_NS wrote: »

http://myfitnesspal.com/blog/Skye_NS/view/winter-running-problems-722074

The link was a bit broken, should work now. Indeed, I suggested you post here, where there is much experience. Hope someone has an idea.

upsaluki wrote: »

Weird workout for me today. The RunDouble app had me run a 200 yard hill 5 times. I think I was done in about 7 minutes. Next time I might have to include a short run along with the workout. The next special training is intervals. I'm assuming I just go all out for the 440 then recover, then all out again. More or less a fartlek with a predetermined distance. Is that right?

Not sure about the next special training session. When I did hill intervals the whole thing was about 4.75 miles, 2 miles easy run, 5 x200 run uphill with 5 x200 recovery downhill and a 2 mile easy run back. The key was specifying the hill interval but the guidance notes talked about the runs before and after. I expect the fartlek is as you described, just check the guidance notes with the programme.

Nice work though, have fun

Skye_NS wrote: »

Hi everyone,
Aglaea suggested you guys might have some insight into a problem I'm having with my runs, hope you don't mind me jumping into the middle of your thread.

Is it unusual need walk breaks during even the short runs in winter? I was running around 7-8 km 3 times a week without issue until mid-November. At first I assumed I needed to adjust to the conditions but now it's been going on for so long that I'm wondering if there isn't more to it. Has anyone had a similar issue?

Thanks for reading and allowing me to hijack your thread for a moment. I wrote a blog post with more details here, if that helps. http://myfitnesspal.com/blog/Skye_NS/view/winter-running-problems-722074

Only been running 7 months so cannot offer any real advice. Looking at C25k, most peoples issues come from running too fast. Have you been increasing pace/ mileage/ changed footwear/ time of day/ nutrition etc? I would look to those external factors first to see if there is any pattern. Keeping a running diary really helps when looking at training issues. I know I am recovering from illness because I can look back in my training log and see the differences between similar runs done previously and those over the last few days.

Seeing your from Nova Scotia, have you changed your gait to cope with the ground conditions and are you still trying to come to terms with exercising different muscles. Something to think about, might be completely off beam though.

Hope you find a solution soon, I expect some of the more experienced runners here to weigh in soon. Good luck

ftrobbie wrote: »

upsaluki wrote: »

Weird workout for me today. The RunDouble app had me run a 200 yard hill 5 times. I think I was done in about 7 minutes. Next time I might have to include a short run along with the workout. The next special training is intervals. I'm assuming I just go all out for the 440 then recover, then all out again. More or less a fartlek with a predetermined distance. Is that right?

Not sure about the next special training session. When I did hill intervals the whole thing was about 4.75 miles, 2 miles easy run, 5 x200 run uphill with 5 x200 recovery downhill and a 2 mile easy run back. The key was specifying the hill interval but the guidance notes talked about the runs before and after. I expect the fartlek is as you described, just check the guidance notes with the programme.

Nice work though, have fun

I'm definitely going to have to add a little before and after running next time out. I barely made it back for a conference call this time, or I would have kept going this time

ftrobbie wrote: »

taeliesyn, what a man, poor nutrition and still gets the group run in, way to go. You need to fuel that awesome machine.

I'm still paying for that act of stupidity and pig headed perseverance. I woke up this morning at 73.8kg, that's actually a 2kg loss over 24hrs. Brain is still fried too.

I hope your runs pick up soon Robbie, just take it easy and focus on still moving, not how fast you're going.

I hope the Yax Tracks to the trick for you upsaluki. I haven't looked at run double so I can't comment on the programs, but it sounds like the hill session should have had a reasonable warmup/cooldown on it. I know some programs don't include them, and only include the 'meat' of the session.
As for your intervals, the idea is to run them at an as even pace as possible. I'd check out the McMillian pace calculator that should help you figure out what sort of pace to aim for for the intervals. True Fartleks are more totally random speed play, go slow, go fast, go faster, go slow, go fast as possible etc. Basically if you can log and repeat a fartlek session it's no longer actually a fartlek session... I think I've said fartlek enough now LOL

MM, Ceci, Romy, Paytra and Aglaea sounds like you've been getting some good runs in, keep up the good work!

Welcome to the thread Skye
I don't have to deal with the type of winter you do, so I can't comment on that, however from what you've written I'm leaning towards Aglaea's thought that you've subconsciously trained yourself for it. You didn't mention how long you walk for when you do walk. What actually makes you decide to walk for your walk breaks? I'm assuming that your legs don't just suddenly start walking even though you want to run.
What sort of mileage do you do? What were you doing before the walk intervals became your nemesis? What's your average pace?? (min/km if you know it)
Lots of questions I know, but the more info I have the better advice I can offer.

MeanderingMammal wrote: »

Skye_NS wrote: »

I was running around 7-8 km 3 times a week without issue until mid-November. At first I assumed I needed to adjust to the conditions but now it's been going on for so long that I'm wondering if there isn't more to it. Has anyone had a similar issue?

Sounds psychological, rather than physiological.

I know for me that if I have a walk break it seems to trigger a cascade of further walk breaks.

To avoid that I'll break things down into some form of chunk; that tree, next km marker etc

As suggested, it might be pace related, or at least just a question of easing your pace rather than dropping back to a walk.

I do struggle with going out too fast myself, and need to really focus to keep my pace down when I'm starting a longer run. I do end up ignoring my Garmin when it alarms over pace.

Off the wall, why don't you go back to C210k, zenlabs do a free IOS version (I am sure there would be others) and start wherever you are comfortable. C210k is just C25k extended to get to 10k. You are then on a programme, that others have done before you. Hopefully that will break the psychological issue. Good luck

Had a very easy session this morning, same route as yesterday without pushing any pace. It was icy due to a small snow flurry overnight, nothing settled but it left enough moisture on the ground to freeze. Felt better than yesterday and more importantly I did not resent being out as much. It is getting easier but I am still frustrated at the slow progress. I need to heed my own and much of the sagely advice here. I just want to get back to feeling good about running, even if Romy says my good days are going to be on the wain .

Have fun

Skye_NS wrote: »

Thanks for all of the replies and the welcome to the thread. You have given me a lot of consider.

I just took a minute and wrote down the changes that I've made to my routine since November and there's more of them than I first thought.

• Nov - colder weather, started changing the route to include pavement to prepare for snow blocking off the trail.
• Dec - struggled to get the right layers for the temp/wind chill; nutrition went out the window as holidays approached; runs were less consistent around end of month (weather/childcare/holiday related) Started to cheat on the warm-up walks - telling myself I would start at a slow jog...
• Jan - introduced snowy/icy sidewalks; warm-up walks changed to quick in-house warm up.

I would agree that at least the very first walk break has become almost a trained habit - it always happens around the 4:30 minute mark. I figure the rest are due to a combination of trying to go too fast (especially on cold days!) and, as Romy mentioned, the first walk almost giving permission to do it again.

My runs were all over 5 miles before I started my new program. Now I'm doing a lot of 3 and 4 mile runs (but more of them) and that is making me feel a lot fresher. Maybe try going slower and shorter, but adding frequency. I've tried to stop looking at my Garmin until the running app announces that I'm halfway done. That seems to help me get in a good rhythm before I start worrying about how far or fast I've gone.

Skye_NS wrote: »

I managed to sneak a short (3.88km) 30 minute run in this morning between dropping hubby off at the airport and picking Little Man up from preschool. I wish I had time for a longer run, it was sunny and the temp wasn't too bad (-12 without a windchill). No unexplained walks after that initial one at the 4.5 minute mark.

Robbie, yes, the NS weather has introduced me to a few 'new' muscles - especially in the last few weeks. We have very little snow in December so I'm only just starting to learn how to deal with the various road conditions. One night the snow was sticking to my shoes making me feel like my feet gained 5lbs each. Today it was well packed in most parts except at intersections where it could be a few cm deep! (Those would be the few explained walk breaks - but just long enough to clear the mess.)

Snow and ice sure makes it more interesting. I also am struggling badly around 10-15 minutes into moving (5 min warmup walk, 5-10 min running) as every cell in my body screams for me to stop torturing them, but if I keep running, eventually everything loosens up somehow and the mental resistance decreases considerably.

Glad you did a reflection broken down month by month because the weather certainly has changed, as you concluded. Great news on no walking! Don't ask for too much too soon (all or nothing style), but if you still need a walk for old times' sake, then so be it. Eventually you'll have worked the habit out of the system.

ETA If you feel like taking a walk break, could you try to do like when pondering whether hungry and going for water first - slow down the running noticeably? It might be better for morale, at least that is what I've found when dealing with side stitches.

I'm having a lazy morning, usually work 9-1 but going in 11-3 today. Was this hoping to get in a run this morning but it is too windy. My usual route is tree lined and on Monday it was covered in branches and there were a couple of trees down. Decided it is too dangerous to run there today. Going to do some yoga before heading off to work. Might do a couple of laps round the block tonight.

Skye - Nice going, hope you can break through the walk at 4.5mins, you will succeed at some point.

Romy - Good call, hope you get out tonight for a few laps. If it is gusty, even if it's safe the buffeting is never fun.

After reading the responses to Skye including my own, I wondered if my malaise was mental or physical, so decided to use the GPS watch as a pace guide rather than as an interval guide. Amazingly I hit the target paces, so much so, I finished 4 minutes early. I was short of time when I planned the session so went for the fact I would fail. There's confidence for you. Also got a stationary bike session in last night, just trying to get the cadence up, so 90 rpm and amended the load to suit. Not sure whether that helped as well. Tomorrow taking a days rest, as I do not want to overdo it.

Have fun everyone.

I put in a 3 mile run last night and a 4 mile run this morning. The temps are around 20F now so I've been able to ditch my face mask and heavier gloves. The run last night was over deep snow along my river trail and I was really feeling sore afterwards. That always seems to aggravate my IT band. This morning I took off the Yaktrax and just ran in town where folks had cleared their sidewalks.

Hope everyone is able to keep up the good work and get healthy.

Another outside run for me this afternoon- 5k in 30:19. It was tough! Chose to run around the community college near work and part of the gravel path was muddy. Was scheduled to run 3 miles today, but threw in the extra .11 for you @AglaeaC