Nice to see you again, @fit4life_73 and @eyethree! I finished C25K last week and started my 10K trainer today. I started out using the 5K to 10K app from active.com, but I'm not sure how much I like it. It eventually uses varying running speed intervals, which I think will help, but the overall running time is pretty low (only 20 minutes today). Since I like to run 4-5 days per week, I might intersperse some longer runs by also doing the 10K trainer app from Zen labs. The Zen Labs app is only 6 weeks long, so doing it 1-2 days per week would probably balance out with the 3 days/week, 9 week active.com app. It seems like the online training plans I've seen have a mix of shorter runs with 1 long run per week, so using both apps would help in that regard. I don't know....I guess my training plan remains a work-in-progress for now.

maggiekat7 wrote: »

i haven't been able to run for 6 days now. i think i'm slowly losing my sanity over it. first it was to take it easy on my ankle, so the plan was to go out for a third 5k run before starting my 10k training. then my forest caught on fire and we have terrible air quality! i have been stuck inside snapping at everyone like a caged animal. i went for a speed walk tonight despite the haze and ran 1k of it out of sheer desperation. i'm guessing i will need to do some catching up when the air clears. how long can i go without running before i start to lose some of the gains i made?

The bad news is some minor gains are lost in as little as 3 days, others can take longer. The good news is, it shouldn't take you too long to get back to where you were, only a couple of weeks at most.

@maggiekat7 - sorry to hear about your ankle. I know it won't take long for you to get back where you left off. I ran outside for the first time on Saturday and it was horrible. It was truly different from my treadmill runs. I could barely do a mile straight. The remainig 2 miles was a walk run. I've been pondering where I should start: free runs, intervals or b210k. I'll figure it out.

@fit4life_73 Running outside is so different from the treadmill! Don't be concerned if you have to slow down or have more walk intervals until you get used to the outdoor runs. Have fun!

Nice going everyone

2 sessions to update on, a nice easy 4 miler yesterday, legs were tired post the 5k parkrun, the 9 miler and the boys parkrun, so took to using some compression calf guards. This morning did a fast finish 6 miler, with the last 15 minutes being done at tempo pace. It was right at the slow end of the pace guide, but it felt good. Had the calf guards on today at work and the legs feel a lot better as a result. Couple of easy days coming up before the sprint interval session on Friday. Need to get the right mental attitude for that, those hurt and it has not been fun in the past.

@maggiekat7 don't stress about it, injuries happen and often if they are minor and treated properly the injured area can end up stronger than before. Hope the air clears up soon!
@fit4life_73 Dreadmill is definitely easier for 90% of the people who run so heading outside is normally harder. As with C25K, just slow down if you need to. I'd do some free runs and then maybe B210K. I'd leave intervals until you've been running a solid 6-12 months, unless you mean the run/walk type stuff that makes up B210K & C25K.
@LLduds I remember doing my B210K and was suckered in by the 'short' 10min intervals and went waaayyy too hard and suffered on the last one or two. I still recommend getting through B210K before concerning yourself with pace. Sure take note, but don't worry
@ftrobbie Good work mate, and yeah those sprint sessions suck. Remember the mantra "Embrace the suck!" (I forgot it on Monday when I did my intervals)
@romyhorse Bugger about your injury, but hopefully this is the forward progress you need. Looking forward to seeing your return!

I got suckered on my session this morning, it was 9x5min 'intervals' with no recovery. The intervals consisted of
3:30 @ 65% vVo2Max (5:25/km)
1:00 @ 85% (4:09, but was using 4:10)
30sec @ 90% (3:55)

For a few cycles, when I finished the 30sec interval I dropped down to walk instead of the 5:25 run, but I still managed to average the pace for the most part.

I'm think the above rolling tempo and the previously horribly failed 4min intervals will be making an appearance in my regular training schedule now. Tomorrow will be interesting 10 x 2min on 6min recovery(possibly actually rest, not recovery) at 3:55 pace.
I'm hanging out to get home and see how even or uneven my intervals were. I had 1 moment during a 4:10 interval, where it felt like my body was just giving up and going back to an easy pace. Yet when I looked at the watch, I was still holding the 4:10 pace O.o I wonder if that means there is hope, 4:10 may one day be an 'easy' pace for me.... oh gods that would be sweet.

@ftrobbie Yeah, having some company for intervals definitely helps. Even though my sessions this week are with a group of other guys, as we're all at different paces I'm not getting the 'group vibe' to help out, except for the odd moment when the really fast buggers pass me and my competitive edge kicks in trying to keep up.

Mid-morning run, Week 2 Day 1 of B210K. 4.11 miles at 13:53 minutes a mile. I made it under the 14 minute mark. I know I shouldn't be focusing on this but I'm so happy to be working on increasing speed and miles. My best run yet.

eyethree well done but as you say try to focus on the time or distance, for the next few weeks, rather than pace. Like C25k you may need to slow down as you go further during this phase.

Ceci nice workout.

Taeliesyn, nice workouts, there was me hoping to get close to you soon, but looks like you are intent, like Ceci, of running away from me, with you both in distance and pace

Two days of easy running with Respibelt. I have already tightened the belt up as it is getting easier to run with it on, not sure whether that is because it has had an initial stretch or if the thoraxic muscles are getting stronger. Getting ready to embrace the suck tomorrow on hill sprint session. Joy oh joy!!

I am sticking with my plan to alternate 10K training apps. Yesterday was a rest day (did elliptical); today was W1/D2 of the Active Network trainer. It consisted of a 10 min jog, 3 min tempo run, then 10 min jog. It sounded easy, but for a running newbie, it was difficult to go from the harder tempo pace back to a jog! I really wanted to go from tempo to a walk, but I hung in there and jogged. At the recommendation of another MFP runner, I ordered some books about running so hopefully I will grow to understand more of what you guys are talking about LOL! Happy Thursday to all!!!