Daily Check In Thread -- 10k+ version
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I think 0.11 is my favourite number today. Great run, Ceci!0
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WTG Ceci!
I put in a 7 mile run today. Heading to beautiful Dubuque Iowa for the eagle watch tomorrow and figured there was no way I could get it in then. It was 27 F here this morning. We are starting to warm up. So much so that I had to stop and pull my yaktrax off halfway through the run. The roads were nice and clear.
Hope everyone has a great weekend!0 -
Didn't get out last night. Snow showers and freezing wind this morning. Have to do 8km run this weekend. Haven't run that far for 4 months, most of my runs have been 3-4kms. Weather was clear and cold after lunch today so I decided to go out for a run and try to do 8km, husband was on standby to pick me up if the snow came on. Turned out to be the best run I have had in ages! Bitterly cold, but I had on my ear warmer, hat, buff, gloves and windproof jacket! It was one of those runs where everything felt right, breathing felt good, floated up the hills, even managed negative splits and a sprint up the last 500m hill which normally kills me. 8km in 54:45. Even had some snow in the last km.0
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Wow - nice runs everyone!
I'm having a bit of a war between want and need today. I really WANT to go out for a run, but what I NEED to do is suck it up take a rest day from running and the gym. I had to ice after my workout yesterday and my ankle still doesn't feel quite right. Planning do do some stretching and revisit my physio exercises tonight. It looks like a few people from the local running group might be heading out for a 5k in the morning, I may tag along if all is well with the weather and ankle. Have a great day - happy running!0 -
Great job upsaluki and romy!
Weather here was perfect today, so I went for a bike ride at my national park. Only did 10 miles, not wanting to push too hard today, since I'm running at least 7 miles tomorrow! Now just have to decide where to run!0 -
upsaluki, nice work on stretching the distance, I hope you have a good weekend eagle watching, is it a euphemism?
Romy, nice going, isn't it nice when you do something for the first time in ages and you get some real unexpected pleasure/ benefit from it. Well done, I hope it gives you the confidence to continue.
Ceci, nice ride, hopefully your run will be as good.
Skye, from someone who hates sitting out, sometimes it is the best remedy. Hope you get the right balance.
Had a great run today 9.5 miles, a mix of easy pace and race pace work, it was slated as a moderate workout. I was dreading the run, it was the longest run I have done since 28 December and it turned out to be the best long distance run since 21 December. Mentally I was on the money, and although the legs and lungs complained at different parts of the run, I resolved not to give in. Felt really good, will do very easy runs tomorrow and Monday. A huge part of this was overcoming the negative feelings I had about the New Year Day run which due to a viral infection left me more than a little deflated.. Hope you guys enjoy your training, have fun0 -
Very Easy run done this morning, back in the dark, running on top of a ground frost. I do love the sound of tiny ice particles crunching underfoot. Positives, kept at the faster end of the pace range and my average HR is dropping to where it was before the viral infection. Only negative from yesterday is that I was carrying some calf stiffness from pushing the session. Hopefully that will calm down during today and tomorrow. Good luck with your training/ runs.
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So I'm using a Marathon plan from Endomondo to prepare for a half at the end of May, then maintain for two marathons later in the year; August and October. They're all trail so I have a feeling that a straightforward marathon plan will leave me underprepared, hence the approach.
Yesterday was the second 15Km run and I went out on the trails for it, so about 6 minutes slower than Tuesday. I don't normally listen to music but tried an audiobook yesterday, which seemed to help a little when it was getting painful. Eat and Run by Scott Jurek.
The weather was glorious, around 0/1C and clear. Felt good to get out on the trail after several road sessions.0 -
Good runs, Robbie, upsaluki and MM, and nice ride Ceci, hope your run goes well today. Robbie, I can't recommend Runners World recovery yoga enough. I used to get all kinds of aches and pains after a long run, but now I do this after all my long runs and I rarely have any problems now. It takes 20 minutes, which seems like a long time when you just want to get into the shower and on with your day, but it feels a lot shorter when you are doing it.0
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Good runs everyone!
Skye I hope you did the smart thing and rested!
MM, the plan would be suitable assuming you do all the training runs on similar terrain to the races, otherwise I totally agree that a road marathon plan could you leave you underdone for trail. (Unless they are relatively flat trails)
I managed 8k on Friday before my social night. It was a painful and very slow at times run. Mostly due to the heat I think, considering the average temp picked up by my garmin was 35! Other than that it was a decent run and one that finally registered a speed on the Strava to MFP link/transfer thingy WHOOO!!
Woke up on Saturday morning with a sugar over. Ate way too much sugar at the movies in the form of skittles and M&M's. Same feeling as a hangover, but without the headache. Breakfasted and ran down to parkrun to help make up the miles for my weekly target. Started off easily at parkrun and slowly picked up speed pretty much the entire run, it was a nice medium effort run. Surprisingly as this was my biggest week this year my legs felt nice and fresh, tuned over easily on the up and downhills and even managed a decent sprint finish.
Looking like I won't get my group run in on Tuesday due to stuff, so I'm contemplating running to work, not sure of the exact route on foot but the few times I've mapped it out it's been around 21-22km so that would cover the target distance for the day.0 -
Romy, thanks for the advice, I looked at Rebecca Pacheco's routine. I did not know the body could distort that much.
I should do more stretching but the thought of getting up another 30 mins earlier just does not appeal enough at the moment. I currently have a 5 min cooldown routine which also helps at the end of each run, clearly not enough yesterday. I also do the T25 stretch routine every so often which does help. Will see if I can weave it in next weekend and see how it goes.
taeliesyn, well done on the run and good luck with the run into work.
Have fun0 -
taeliesyn I work in London during the week so have two runs there, both generally flat along the Thames or gentle climb up through St James, Green and Hyde Parks so not trail training. I try to work at home on Fridays and subject to sunset times can get out on the trail for that session, then my weekend long run is trail as often as possible.
What I found when I was preparing for a half in October was that it wasn't quite enough for a good performance. I managed 2:07 and got ITB Syndrome, so I'm wary of injuring myself again.
That gives me the Ox Half in May, Dorset Invader Half in July, Salisbury 54321 Marathon in August and the Clarendon Marathon in October. I did the Clarendon Half last year. All of them are pretty tough races. but I'm hoping that'll position me for the Ox Marathon and Invader Marathons next year, and potentially the Salisbury 54321 50K.
Anyway, cross training today. I took my new road bike out for a recovery session; 23K in 53 minutes with a couple of decent hill climbs in there as well.0 -
Nice workouts everyone!!
Skye, welcome! Hang in there; things will sort themselves out.
When my legs start getting heavy in runs, I check my shoes. How many miles do you have on your current ones? All shoes are different but they do give less support long before they start looking bad to the eye (or so I found out).
Romy is right in that the first kilometer or so is the hardest and your body will try anything to make you stop. Slow down your pace a bit and don't give in (unless its an injury). I believe Varda calls the "critter" who wants to stop you in the first kilometer The Blerch. I like starting with a downhill run, too. Starting with an uphill run (even a very slight uphill) for that first K is tougher.
I finished my 3 Jantastic runs for this week. Today's run was awesome! I got to run outdoors, my leg felt good and the weather was fantastic for this time of year (no rain).
It turns out that my leg issues are due to deep-down varicose veins (ugh!). The leg feels much more worked than the other leg and it tires much more quickly. If I keep running, I start to drag my foot just the teensiest bit and tend to stub my toe and trip. Running slower helps a lot and I don't drag my foot. So, until I can see a vascular doc, I'm running slower. Bummer! But maybe this has been an issue for some time now and that's why my speed wasn't improving? I can't really say.
Darn genetics!!!0 -
The Blerch: http://theoatmeal.com/comics/running
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My partner gave me that book for Yule
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Haha. I also follow the oatmeal on Instagram. Every so often he gives me a big chuckle. The book is funny, but I had read a lot of it on the website first.The Blerch: http://theoatmeal.com/comics/running
Great job everyone. I went out for a 4 mile run today. It was 40 F, so I was unzipping a lot and dodging puddles.
Ftrobbie no euphemism. The bald Eagles congregate near a lock and dam where the water is open. We also took the boys to an aquarium. It was fun. Now if my American Football team hadn't just soiled the linens all would be well. They choked away a win in the very end of the game.
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My run yesterday was good. I went into town and ran on the Greenway, an out and back that gradually slopes up on the out and down on the back. Ended up with 7.31 miles in 1:15:08. I felt pretty good throughout and am happy with the pace.
Today, I was scheduled to run 2 - 3 miles. I was meeting friends for an afternoon ride on the Greenway, so decided to run before the ride. I did 5k in 30:59. Struggled at the start, but that's normal, especially the day after a longer run. Had fun on the ride though! Almost 14 miles at a nice leisurely 10mph pace.
Perfect weather for the entire weekend which should continue for about another week!0 -
I just completed my first week back to running after exactly 8 weeks off. So far no issues. I was doing 1-min run / 4-min walk intervals for 40 minutes on Tue/Thu then for 60 minutes on Sunday. All on trails. This week I'll switch to a 2/3 interval and each week add another minute of running. After 4 weeks I should be ready for some continuous runs. I've planned out an 8-week recovery plan which should get me ready to begin more traditional training. This year will be pretty much all slow trail running. No track workouts - I am focusing more on hills.
Right now I am hoping to begin a 24-week ultramarathon training plan in late April. The plan has me running a 50K at the end of August which coincides exactly with a local race (should be fun in Georgia that time of year!). Then the plan finishes with a 50-miler in early October but I haven't found any close races around that time. I'll probably just extend the plan and prepare for a very difficult 50K on 11/7. That one has 14,000 ft of total elevation gain up & down one of GA's highest mountains twice! Then I'll need to prepare for a 24-hour run the first weekend of December.0 -
Some big plans there Tim! All the best with your recovery. It sounds like you've got it in hand though.
MM, yeah that's not the ideal for trail races, but not many of us can train the ideal for our races.
Hope everything works out for you Paytra!
Ceci, Robbie & Sal, sounds like things are moving along nicely for you all.
Did 15k tonight, felt nice and strong the entire way through although the focus was on keeping it easy.
Now to get some sleep before running into work tomorrow.0 -
NIce runs and rides guys and girls, sounds like you have better weather in the states than we do in blighty at the moment. Temps struggle around freezing during the day and dip below during the night. Expecting snow tomorrow (Tuesday) night through to Thursday. Rugby matches were cancelled yesterday due to the ground being like concrete. Too dangerous for the kids.
Tim good luck on the recovery, restarting almost from scratch must be hard on the soul, especially after the marathon last year. I hope it goes well, it sounds as though you have your recovery well thought out and planned.
taeliesyn, good luck on the run into work.
upsaluki, you have my empathy, I support the mighty quins, who play a flamboyant style which is fantastic to watch when it works and can be very painful when it does not. The big issue is that you can only watch as it unravels before you.
Another very easy run this morning, I seem to be getting my mojo back. Looking forward to my first tempo run for a while tomorrow, which should indicate how good the recovery is going.
Have fun everyone.0 -
Nice to see you back running Tim, hope your training goes to plan.
Petra, I remember Beth having her varicose veins done last year and I don't think she had to miss too much running, hopefully it will be as straightforward for you.
Today was weight lifting, started a new program as I was losing motivation with Strong Lifts. Felt good so decided to go out for a 30 minute run for Jantastic. Then I remembered I had to run 6 km for my training plan. Was going to split the difference and do 5km but was still feeling good and carried on till 6k, could have went further but running up the last few hundred metres I passed my daughter walking home from school and had to get home.0 -
Robbie & taeliesyn, I did rest up over the weekend. Unfortunately, I had to learn the importance of rest days the hard way. Pushed too hard last spring and, between over doing the legs work and a wrist sprain that wouldn't heal, I was basically banned from the gym for a couple months. Safe to say that was a lesson that I won't soon forget.
MM, I'm curious, what kind of trails and trail races do you run?
PaytraB, thank you for the welcome. You make an excellent point about my shoes. How many miles do you get out of your shoes? I've tracked about 300 km in mine and I think it's about time to demote them. Sorry to hear you've been having trouble with varicose veins.
It's great to find more Oatmeal fans. Varda got me hooked on The Blerch comic & my brother bought me the t-shirt for Christmas. I do believe that little critter has been following me around lately! I haven't read the book yet, is it worth the purchase or a rehash of the website?
Today I hit the Free Motion treadmill for my run. Picked a 3 mile trail, turned on the fan, 10 minute warm up walk, 30 minutes of running, finished up with another 10 minute walk & stretching. Overall, it wasn't bad for a day of running inside... One of the newbies grabbed my TM as I was writing on the sign-in sheet
Luckily there was another one free so it wasn't a big deal to switch. Haha - I did catch myself rolling my eyes about 'not having to deal with this kind of thing outside'.
Congrats on everyone's runs and rides today. Tomorrow is a cross training day for me so I'll either be hitting the gym or the pool, depends on how quickly Little Man and I get out the door in the AM.0 -
Well the run into work didn't happen. Broken sleep until 1am'ish or later into the night and getting up around 3, to leave by 3:30 to make it to work and shower etc... nah took the extra few hours sleep. I'll make my miles elsewhere.
Glad your mojo is returning Robbie, personally I've found as long as there seems to be improvements of some sort it's pretty good.
Glad your run went well Romy
Another Oatmeal fan here Skye I'm the last person to talk to about shoe life. I've got over 1400km on my main set. The guide I think that works best for shoe replacement is when you start getting niggles you can't explain, or that don't respond to cutting back miles etc. Then look at your shoes. I've got a friend who gets shin splints when her shoes are dying. 0 -
MM, I'm curious, what kind of trails and trail races do you run?
This is my plan for the year, with a local 10K just before the first HM
May - Ox Half - http://whitestarrunning.co.uk/eventBase.php?eid=2
July - Dorset Invader Half - http://whitestarrunning.co.uk/eventBase.php?eid=5
August - Salisbury 54321 Marathon - http://www.salisbury54321.com/
October - Clarendon Marathon - http://www.clarendon-marathon.co.uk/
I did Clarendon HM last year, with that supposed to be the tougher half of the marathon. The Ox is the same day as a marathon and 50K, and they're proposing introducing the Dark Ox, 10K night run on the Saturday, which looks entertaining
I had hoped to do Hampton Court (palacehalf.co.uk) but didn't get a place. As a flat HM I figured I could more realistically assess my time there as trail times are a bit unpredictable. I think Clarendon took me 15 minutes longer than I could have done HM in, given the terrain and limping after the 12Km point.
As far a shoes as concerned, I have about 520km on one pair of road shoes, and 300 on the other. I'm about to introduce a third pair to the cycle to allow me to retire the first pair in about another 100km. I overpronate and have suffered shin splints in the past so find that approah helps the transitions. My trail shoes have about 100km and 60km respectivelly, but on some trails I just stick with road shoes, given the mix of sufaces. Tarmac will kill the grip and gets quite uncomfortable without any cushioning.
Robbie, good to see you getting over the virus, it's affecting lots of people badly this year.
So last night was 8km along the Thames down through Battersea Park. Any Pink Floyd fans should recognise the name Several bootcamp classes in the park as well as lots of runners. I managed reasonable pace but legs are a bit leaden this morning. Jumping on my Brompton for the work ride wasn't all that welcome. Supposed to be a cooper test this evening, so I'll see how I feel. Tuesdays tend to be difficult days for feeding adequately so it's not the best day for something like that. 0 -
I can tell it's time for new shoes when my knees start hurting.
Mother Nature has blessed us with perfect weather lately! I left work early yesterday to take advantage of that, getting in a nice 20 mile bike ride on the Greenway. Being a holiday, the trails were busy, but it's always good to see people getting out and moving.
Will probably have to run at the gym today because it gets dark too early and I have a late meeting.
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Ran a little over three miles today. It snowed last night about an inch or two. I chose not to take the yaktrax out and it was a bad decision. Very bad footing out there, and one of my knees is a little sore. Good to get in the work though. The workout was supposed to be interval training but it was pretty hard to ramp up the pace with the poor footing.0
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Great to see everyone getting in good runs. Today was leg day for me so no running. Talking of shoes mine are over a year old so must have well over 500km on them. I've noticed that they have been slipping on wet roads so the tread is obviously worn down. I was looking to see how much a new pair of Cumulus would be, the cheapest was £69. Later the same day someone posted in the c25k group on Facebook that Amazon had really cheap Skechers Go Run Ultras, so I ordered myself a pair for £29! If I don't like them I will just have to save up for a new pair of Asics.
Just wondered if anyone has tried Kinetic Revolution 30 day challenge? It is a program of stretches and strengthening exercises that make you a better runner. I signed up for the emails at the end of last year but I wasn't running much then and only kept it up for a few days. Keep meaning to restart it. Some of the people in the c25k Facebook group have found it beneficial.0 -
Skye - well done on the dreadmill, I started on dreadmills in June last year and progressed outside when the gyms aircon failed. Never gone back to a dreadmill since.
taeliesyn, I still love the attitude, it wasn't to be, I'll do something else. It is refreshing to see someone just go with the flow.
MM, nice going, it must be hard running through London but wanting to run trails. At least you are getting "easy" miles on the legs.
Ceci, great work on the rides.
upsaluki, I have some yaktrax for winter walking but never really thought about running in them, may need to consider it tomorrow. Nice run though even if you had problems
Romy, well done on the gym session, no KR done here.
Re running shoes, I have some Reebok subduo lites (5 pairs), 2 in boxes unused, 1 I am breaking in for the HM, (one 4ml run per week plus the 2 long runs in the last training weeks before the taper), one pair with 209miles on them, the last pair with 311miles. I rotate them round to ensure they dry out, but it probably means I will get slightly more life out of them. Each has their own colour bow on the front so I can match the pairs and know which is which, although a quick look on the treads gives it away. Before you think wow, I got 4 pairs through an end of line discounter (30GBP per pair)
Tempo run this morning, I couldn't hold the pace for the full time, so a little disappointed (40 secs per mile faster than the planned HM pace). Thighs felt as though they were working hard. I felt a little stiff later in the day, so got a 3 mile walk in to loosen up. Very easy run tomorrow. I love the 80/20 programme a bit of running every day but not too much at any one time.
Have fun peeps.
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