That sounds overcomplicated, and probably not much of value in it.

When I use the Endomondo plans that gives a target pace for the faster intervals, and then gives coaching based on actual pace. But you're unlikely to be in a situation where speedwork gives much value at the moment.

@maggiekat7 you need to find something you are comfortable with, so an app works if you understand the rationale behind it. The simple c25k and zenlabs b210k work on the basis you should run at a speed you can still talk with someone (easy pace). For new runners time on feet still gives you a good bang for the buck. Tempo, intervals, fast pace etc are all ways to enhance that bang. But it comes with a risk, you may not be ready for it, and it requires a much better understanding than just going out and running easy. If you get it wrong you end up fatigued, if you get it seriously wrong you end up injured. How much time you want to expend finding out what tempo, fast etc means for you is up to you. MeanderingMammal understands it for him, Taeliesyn understand it for him, I understand it for me. Like a broken record I have found Matt Fitzgeralds 80/20 Running: Run Stronger and Race Faster By Training Slower is my goto book on training methodology, it got me from a 1:05 10k and 2:35 half down to a 1:55 half. I am now using his level 2 plan for my full marathon training. It works for me and I am happy and ultimately that's all that counts. There might be a better plan for me somewhere and if I stumble across it then I'll pick it up. But the level 2 plan I have currently got fits my lifestyle and that allows me to balance my other responsibilities with running for a win win. Good luck with your running/ training.

ftrobbie wrote: »

@maggiekat7 you need to find something you are comfortable with, so an app works if you understand the rationale behind it. The simple c25k and zenlabs b210k work on the basis you should run at a speed you can still talk with someone (easy pace). For new runners time on feet still gives you a good bang for the buck. Tempo, intervals, fast pace etc are all ways to enhance that bang. But it comes with a risk, you may not be ready for it, and it requires a much better understanding than just going out and running easy. If you get it wrong you end up fatigued, if you get it seriously wrong you end up injured. How much time you want to expend finding out what tempo, fast etc means for you is up to you. MeanderingMammal understands it for him, Taeliesyn understand it for him, I understand it for me. Like a broken record I have found Matt Fitzgeralds 80/20 Running: Run Stronger and Race Faster By Training Slower is my goto book on training methodology, it got me from a 1:05 10k and 2:35 half down to a 1:55 half. I am now using his level 2 plan for my full marathon training. It works for me and I am happy and ultimately that's all that counts. There might be a better plan for me somewhere and if I stumble across it then I'll pick it up. But the level 2 plan I have currently got fits my lifestyle and that allows me to balance my other responsibilities with running for a win win. Good luck with your running/ training.

I've gotta agree with Robbie on this @maggiekat7 the plan you're on sounds like a 10k improver plan, not a get me to running 10k program, which is what I feel you need currently. Tempo, fartlek and intervals are something you should know about, but not really experience until you've got a good solid 6 months of training under your belt, ideally 12 months. This is without the factor of you're not enjoying your sessions anymore.
I'll happily admit I do have some sessions I absolutely dread when I see them on my schedule, but I feel good after them and these are for a target race. It's still less than 2yrs since I started C25K and running is now my escape. I got here by keeping my running enjoyable for the large part, even the sessions I dread I do enjoy the challenge they bring.

I ran 4 miles at the gym yesterday in under 40 minutes and have logged just over 80 miles on the bicycle this week. (Will probably ride tomorrow too!) The heat isn't quite as bad on the bike as it is running.

So yesterday I raced the Dorset Invader Half Marathon. Organised by a team who run 5 events themselves, and provide support to other races. Very much a by runners, for runners type of thing. They won the Runners World Best Marathon this year for the Giants Head, an event I marshaled at three weeks ago, and I ran the Ox Half in May. The event yesterday was a Half and a Marathon, with another short race this morning called the Invader Chais.

It was warm yesterday, and humid. The course was a mix of very exposed, and completely forested with narrow paths, three lengthy ascents that weren't as steep as the Ox, but were pretty relentless.

It's a short field, 250 runners in the half, so that makes for a very friendly feel, lots of banter and laughs.

There were three aid stations on the route, two water and one with cake, cider and hugs if needed. I was wearing my Camelbak, given the heat I knew I needed to drink all the way round the route.

What I found most difficult was just how narrow some of the trail was. For long stretches it was nearly impossible to pass other runners. In some ways that forced a manageable pace of about 6 min/km, but in others there were stretches that could have comfortably been faster, equally it made watching the footing more challenging. I fell once on a tree root, and saw another runner later who'd face planted and was going to end up with a spectacular finish line photo, covered in blood.

Lots of runners in fancy dress, the race was Roman themed as the area was occupied by the 2nd Legion under Vespasian during the early invasion of Britain by the Roman legions. So we had someone in full armour and shield, walking the HM route and the second aid station as run by volunteers all in togas.

All in all a pretty challenging race, a very hard running surface with my trail shoes having no cushioning which led to having to be very careful with my form to avoid a repeat of the ITBS from the Clarendon last year. I may need to look for different trail shoes with a bit more cushion for next season.

Anyway, I landed at 2:17 by Garmin, which I was reasonably happy with. Better than the Ox but a bit slower than the Clarendon last year.

And on that note, herewith the bling...

very cool, @MeanderingMammal. i am so impressed with people who are able to race, i do not think i have it in me to go up to that level.

maggiekat7 wrote: »

i do not think i have it in me to go up to that level.

I started running just over two years ago, because I needed to lose weight and my job at the time meant a lot of travel, so running was an easy option. I say easy, but I've had corrective work done on both knees and ankles, so it also had some potential to be quite damaging. With that in mind I had a view that once I could run for 30 minutes/ 5K then I'd be able to do that 3-4 times per week and that's do me.

I fairly quickly discovered that I quite enjoyed running. By moderating my pace and building up I avoided the shin splints that had plagued me in the past.

Taking on board all the advice about running longer I went from 5K to 10K, and entered a trail race in May of last year, just as a means of testing my progress. I got 58 minutes, so a target to beat next time.

And that later point is what racing is to most people. It's improving. Even in my age range I'm never going to win one of these races, and given that I run trails the whole PB concept doesn't stack up either. The Ox had very aggressive hills and a soft surface, the Invader had fewer hills, but longer, so the courses don't easily compare. As long as I can beat my time in the Ox and Invaders next year I'll be happy. At this years 10K event I finished in 54 minutes, so taking a considerable chunk off my time from last year. I've got another HM in October, a second run of the event, so I've got a target to aim to beat.

Races also provide structure to the training. I'll start a new cycle at the end of next week to prepare for Clarendon, then I'll take about 6 weeks before starting a marathon cycle at the beginning of December.

On Saturday I was 107th of 250. The fastest runner was 1:22, so nearly an hour faster, and the slowest runner was 4:39, so nearly twice my time. In that context, there's only one person to race against.

Well, I did W2/D2 of the Active 10K trainer this morning (the one @maggiekat7 was talking about last week). The usual 5 min warm-up, then an easy 10 min jog, then alternate 2 mins of fast runs with 2 mins of jog (repeat x2), then 8 min steady run, then 5 min cool-down. Apparently in terms of speed, jog < steady run < fast run. Anyway, I did ok on the slower 2 speeds but completely tanked the fast runs. I went too hard and ended up walking the last 30 seconds of both of them just to catch my breath. So, lots of room for improvement there.

Sounds like everyone else has been keeping at it. Awesome job on your race @MeanderingMammal !
Hope everyone has a wonderful Monday!

Nice bling @MeanderingMammal and well done
@ftrobbie yeah the heat can really make you suffer
Good work on your runs and rides @Just_Ceci
@LLduds it's hard to judge fast runs until you're used to doing them, and then it just becomes hard to do them (if you're doing intervals properly) good effort and you'll dial in your paces soon enough.
@samra338 good run and well done on your new distance record!

Last night I had intended 20k, but once I got going I knew that wasn't going to happen. My legs are still heavy and jet lagged due to recent work travel. I went through 2 episodes of the Zombies, Run! program and covered a little over 13k all up. Downside to the Zombies run app, I had 4 or so Zombie chases UPHILL. They hurt (Looking back at Strava, it's no surprise they hurt. Stupid speed for uphill) I did ease back into truly cruising pace for the second half of the run, excluding the chases. Still it was a reasonable session.
Group run tonight, looking forward to seeing my friends again as I've missed the last few group runs due to various stuff.

Started week 1 of b210k today. I've been consistently doing 3 mile fun runs since graduating from c25k. Ended up doing 3.7 miles today.... the heat is a huge struggle even this early in the morning. Tried the treadmill once this past weekend because of the heat and mentally it was more of a struggle for me. Even though it took me a shorter amount of time to do a 3 mile run, it felt LONGER

Great job everyone- I love reading your updates and race reports!

It was 93 with a feels like of 103 when I left work yesterday, so I went to the gym to run. Made 3 miles in 28:54 (that's 42 laps in case you are wondering!). I'm signed up for a 5k in 2 weeks and hoping it won't be too hot at 7:30 in the morning and I can have a decent time!

Great work everyone!
@romyhorse your cardio may have decreased a little but, but in a few runs you'll be back to where you were.

thank you for all the suggestions to try a different app. i have used the zenlabs app and completed the first two sessions with great success. THIS is what i was struggling to find and i am again inspired to reach my new goal (10k runs).

because i am running longer distances than my 5k plan, my route has had to be altered and expanded to include a long gradual incline. i start 58ft below sea level and at about my half-way point (time-wise) i have reached 59ft above sea level. i do not like this. i do not like this at all. but it forces me to SLOW DOWN, which is good. big respect for you runners who PURPOSEFULLY add hills to their runs.

i also appreciate the new perspective into races, and it makes sense to consider the race as a goal to train for, and that the competition doesn't only have to be against other participants. i think i'll let the idea marinate a bit longer, but you guys definitely put a few cracks in that wall.

Long time no see. My running went down the drain a while ago, haven't had the headspace to get back on track, but a first step is to poke my head through the door here again, so hello. And hi to new people as well.

taeliesyn wrote: »

Welcome back @AglaeaC , good to see you in here again

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