Thanks for your advice and encouragement! I'm not worried about my speed right now, I'm just trying to build a running base. I did 3.88 miles in 1:08:18 today. Following the 10k app it was 56 minutes of running, taking a walking break every 17 minutes. Felt good through most of it but was pretty tired by the end. Warm and very humid today, did not like the sticky weather.

Something interesting happened today. I wear headphones when I'm running and listen to an audio book. When I first began running a few weeks back, it was to keep my mind from boredom on my one hour walk/runs, and also to distract myself from the effort of running.

Today in the last quarter of my run, there was a fire. I heard the fire engine first and then saw the smoke. At first I thought it was on the far side of the street and didn't worry about it, bit as I got closer I realized it was on my side of the street. I was on a very busy street with no crosswalks, so I didn't have a choice but to continue. In order to be safe, I took my headphones out to hear any warnings or instructions from the firemen. There was a little smoke, but it wasn't too bad, so I felt okay with continuing my run segment.

This was the first time I hadn't used headphones since I began running for 10+ minutes at a time. With less distractions, I was able to feel how my body was doing during the run. I actually felt pretty good. I wasn't breathing too hard, and my legs weren't tired even though I'd been running for 40+ minutes at that point. I was quite pleased about it.

In the last 10 minutes or so of my run I was more tired. I'd put the headphones back in, but I was on another uphill section, and I was really feeling it. Oddly enough, when I'm tired, I speed up. It's harder for me to maintain a slow pace when I'm tired, so I tend to speed up, get more tired, then have to remind myself to go slow. The fastest part of my run was about a minute before it ended.

And the fire? It looked like a car fire that was already out by the time I reached it.

Great running everyone!
Robbie I hate that feeling of dread when you realise there is 1 more interval to go. Good work on your half mate you're bearing down on my times!

Autumnfilly, you're doing great! Sometimes I run without music, sometimes I run with. It's good to learn how to do both.

Ceci, good work on your runs and rides. Hopefully I might have a bike soon.

Let's see for me. Hill reps went good, although I only completed 3 reps. Ideally I would have done about 8 or 9. Definitely realised why everything says hill reps are strength work for runners! Saturday was a good parkrun, I was the RD so I started a bit late and stopped in part way through to make sure everything was going ok.
Monday I doubled my ZR5K session to end up with a little over 10miles, and then Tuesday did my next ZR5K and group running, for a little more over 10miles, so 20miles for the week in the first two days.
Calves have been killing me though with tightness that extends all the way to almost the back of the knee. Still everything else is feeling pretty good. It's good to be getting the miles into my legs again, even if my legs are so sure on that yet.

My run last night was miserable, but I got it done. 5k in 32:06- my slowest time on that route since I started using Strava. It was hot and muggy, even though I waited as late as possible. We are having August like weather this week instead of June.

I ran a 10k this morning and managed a PR despite the heat! Finished 1:00:10.7 which was 2nd in my age group. I'm sure if it hadn't been so hot, I would have broken the hour mark!

Didn't realise that I had not popped in here for a week. Oops, running has been going well, largely following the programme, ducked out of Fridays session, didn't get up early enough and really didn't fancy a run in the rain when I got home from work. A very wet weekend but decided I was a runner when I went out in the rain on both days, it was quite light so did not bother with a waterproof. Also went along to the inaugural Long Eaton parkrun on Saturday morning, great fun with a new crew and it is pancake flat, although underwater in places. Guess where pb's are going to be attempted in future, but only if dry!!

Ceci nice going on the pb, taeliesyn, nice to see you getting back to racking up those awesome k's and those hill repeats. Have fun everyone, I'll try not to leave it as long.

Glad everyone is ticking along well!
Great work on your race Autumnfilly! You could experiment with pushing a little harder during 1 of your workouts, but at this point, plenty of easy miles is the best for you heck I'm nearly at 2 years running anniversary and plenty of easy miles is still one of the best things for me!

Saturday I did parkrun and went out a little harder than intended, then fell back a bit to run with two wonderful ladies, who both have a faster PB than I do. We stuck together and although it hurt at times I'd put it as a comfortably hard or a little uncomfortable as an overall rating, except my big finish which always hurts LOL.
Sunday I worked the Miss Muddy obstacle course and ran it in the afternoon. Easy day if it wasn't for the lack of sleep and hangover from the bonfire the night before.... oh and the time spent in the Sumo Suits, that was brutal.
Just a single ZR5K session last night. Everything was hurting before the run, but felt great during it. I didn't want to push though as I am doing a vVO2 max test on Friday, so don't want too much accumulated fatigue when I jump on the treadmill.

@ftrobbie Hard to find flat routes around here. I've been wimping out on running in the rain and just heading to the gym (or doing nothing!) The heat is bothering me more than anything lately.

@Autumnfilly2005 You are doing great! Definitely wait until you finish the 10k program before doing speed work. More miles will mean faster pace.

@taeliesyn I want to do one of those obstacle runs, but I have NO upper body strength!

I went to the gym yesterday to avoid thunderstorms. Ran 2 miles in 19:29, then did 30 minutes on the stationary bike.

Just wanted to say, I love seeing veterans from this group popping up with sound advice in almost every running thread I look at!

4.06 miles in 1:10:05. 59 minutes of running, breaks every 18 minutes. I got out earlier today, so even though it was hot, it didn't feel like capital punishment. I also liberally slathered on the sunscreen before I went out. I was sweating white streaks, but at least I didn't get burnt like on Monday. My family has an extensive history of skin cancer, so I try to be careful about that. The back of one of my thighs is unhappy right now, I can't tell if it's from my run, or the stretches beforehand.

I've decided to do another 5k, probably in September. My goal is to be under 45 this time. That's a 15 minute pace. My pace for my race was 15:34, but in all of my regular runs, my time is about 17:30. I don't know how I did it. I have a while to go to reach that time.

@Just_Ceci do one any way, they are great fun and you'll find someone to help. Just give everything a go, you'll surprise yourself.
@ftrobbie good idea putting it down as one of those runs. Evening runs are hard if you're used to morning runs. I'd love to run more in the mornings, but that would mean getting up at like 4:30am, if I'm only doing 30-45mins. You can imagine the time I'd need to get up for a 2hr run.
@Autumnfilly2005 just keep plugging away one your easy runs. Once you get to the point of having a LSR, and some moderate or fast runs, your LSR will probably be a min or two per mile slower than your marathon pace, which is usually a minute slower than your 5k pace, so you're on track for speed. You'll nail your next race!
I don't do much stretching before running, unless its dynamic stretching.
@romyhorse sounds similar to the issue I had, although mine was the outside of the shin. Mine was partially caused by tight piriformis. Lots of hip stretching seems to have helped me.

Single ZR5K for me on tuesday and then the group run, kept most of it easy with a bit of speed towards the end. Still feeling nervous about tomorrow's test. More so for what the result will mean on the future training program that's also part of the study that I'm participating in.

@taeliesyn that's the time I do get up most days. Good luck with the vV02max test today(?)

@Autumnfilly2005, I'm with taeliesyn very little stretching beforehand, static stretching on cold muscles is a recipe for disaster IMHO. I find warming up, moving through the paces is enough for me. 15min miles will get you 46:30, 5k is 3.1 miles so if you want under 45 you'll need to go at 14:30 or faster. Sorry

@Just_Ceci you need to do more of them, they will get easier, is the problem the transition or just using different muscles? Getting the balance between the different intensities is something to watch

@romyhorse really sorry to hear about further issues, do you think it could be related to footwear? I know you changed shoes to something that fitted like a glove but could they be the source for your current issues?

Missed yesterdays session left home for work at 0530 and got back at 1915, really didn't feel like a run after spending 5.5 hours in a car and doing a set of reviews. Got out this morning, not too bad, great to start, then got sluggish, but felt really good in the 2nd half. This is the first week of taper, so 10 days before another HM, 3rd in six weeks and then onto FM training. Woo Hoo.