@moyer566 Glad to see you've added lots of stretching, it does work even if it is not glamourous
@taeliesyn do you think you have suffered a bit of the "central governor" effect. You have pushed your body into unknown territory and it has had a minor shutdown moment just so that you are not completely drained. Your body is good at holding onto the last reserves just for the flight or fight response, clearly your body was ignoring the freeze or flock response. Just a thought. I was looking at your Strava feed and you have breached 160km this month with half of it still to go. Nice going.

Good to see all your updates.
I'm continuing with my 10k improver, did one long run last weekend and my first ever tempo run yesterday. It felt different as I had to slow down in the beginning and increase my pace every quarter mile or so until I ran one mile at my target pace. The health app on my phone was really useful giving me cues to modulate my pace. I have a hill repeat planned for Thursday or Friday, depending on the weather.
I have a couple of questions: the program has a run every other day, but I'm giving 2 days to rest my feet. With the additional day's rest, my hip pain is all gone, and PF is less severe. Will I still see any improvement in my running pace and distance?
Also, any advice for the hill repeats, as it will be my first attempt at them?
Thanks.

samra338 wrote: »

Also, any advice for the hill repeats, as it will be my first attempt at them?
Thanks.

I usually run a warmup mile, run hard up the hill, slow jog or walk down the hill, repeat the hill several times, then run a slower cool down mile. First time out, just see how you do and use it as a base for future hill repeats.

Yesterday was a cycling day- 17 miles after work. Days will be too short to ride after work soon. I hate it when work gets in the way of my extra curricular activities!

Thank you @Just_Ceci and @taelisyn

taeliesyn wrote: »

As for the hill repeats, does the program give any more details?

I'm afraid not. It just says '30 mins hill repeats: run up the hill and jog down to recover. Repeat.'

It makes sense to run a warm up mile before the hill repeat. I will try one of the lesser hills around and see how it goes.
I have just been looking at my data and see that I have cut off more than 4 mins off my regular 5k course since I started the B210k program. And I have been doing only easy runs for the 3 months since I finished C25K, so feeling encouraged.

what a rough run this morning. walking. puffing. short mileage. ugh. but i did it. week 14 is on deck

good luck

easy run and stretching this morning. it seems if i warm it up with a short run, stretching seems to do more. I slowly feel better

I don't have the kidlets to deal with, so that makes it easier on me. However I've got no issues with running in the dark, or the rain. A good headlamp can help with running in the dark.

LLduds wrote: »

Came down with an upper respiratory infection the last day of my San Diego trip and have spent the last week trying to recover; thus, I only ran once this week. And then comes today....today I took part in the most difficult running event I've ever done. It was the first in the Texas Bridge Series...basically running up and down a really tall bridge. Today was the Toughest 10K in Kemah...4 passes over a really, really steep bridge. I thought I was going to die (ok maybe a bit histrionic...but sit down and not get up for sure). Anyway, now I'm showered and plan to spend the rest of the day in repose

http://www.onetough10k.org

Here I am with my first ever race bling:

I know that bridge- very tough! Congrats!

I really need to run more. 53.48 miles on the bicycle this morning and 27 yesterday!

Congratulations @LLduds nice work!
I still haven't done my hill repeats, feeling a bit demotivated. Did some aerobic training, hopefully will get back on track this week.

Hi everyone! It's been so long since I posted, I don't even know what to say! I've been kind of lurking in the background throughout the summer, checking in every so often. Congrats on all of the progress and hello to all of new arrivals.

This summer was a blur of activity - we're into the 3rd week of school and I'm still wondering where August went! With the help of the local running group I was able to conquer that 8k wall that I kept hitting on my solo runs. They introduced me to the 10:1 which helped a lot in the heat and humidity.

Last week was by far the most eventful one for me. Wednesday was my long solo run - I did the whole 10k without needing a walk break! Thursday night marked the start of water running. Saturday morning was long run with the running club. It was hot for 8am in September so we decided to do 10:1's. To my surprise, perhaps due to a touch of over confidence from Wednesday's success, I found myself struggling right from the start. By km two I was uncomfortably warm, by 5 I opted to take off my looser 'cover up' tank top (2 seemed like a good idea at 7am), by km 8 I was looking for a short cut back to my car! As I struggled up yet another sneaky hill, I had a laundry list of possible reasons for the 'bad run': heat/humidity; maybe I didn't get as much sleep as I should have; poor food choices the day before... I was lagging behind the group so one of the ladies circled back to run with me. We chatted and she mentioned our current pace (6:30/km) and asked my average. (7:30!) LOL - despite doing multiple 1 minute walk breaks (and one unscheduled 20 or 30 second one) I managed to hang in there and achieve more PR's in one day than I have most months! Fastest mile, fastest 5k, fastest 10k and longest run (we ended slightly over 11 km). I was one exhausted & happy girl after that run!

Happy Running Everyone!


Edit to fix "sneaky hell" to "sneaky hill"... though the description would have been accurate on Saturday.

just two miles this morning. i couldn't get out of bed. Packer game went to nearly 11 and 4am just didn't seem feasible. 430 was. also, 108 sun salutations for International day of Peace did a number on my hamstrings. i can barely touch my toes right now.

I feel like I've had to scale back to recover, but i have to keep moving otherwise it all stiffens up no matter how much i stretch, hydrate and banana

Plus, i might be putting off this last week of the program. I'm not doing nearly as well as i did the final week of the c25k and frankly running an hour straight is intimidating and then technically, off to the half marathon training. it all seems intimidating right now.

great job @LLduds! and recovering from a cold. awesome!

@maggiekat7 not an excuse . it cools you off. i might feel differently in winter, but i look forward to a nice rain

ceci and moyer, i admire your ability to enjoy running in the rain. i don't know if i'll ever reach that spot. does it help my case if i tell you i live in a coastal rainforest? or does that just work against me because my attitude should be adapted to match my climate?

maggiekat7 wrote: »

well, there is the rain excuse.

Skin is waterproof...

nope @maggiekat7
all the more reason to get out there. the mist, the raindrops hanging off the leaves
bf doesn't know it but i do plan to be running on our honeymoon roadtrip from portland to san diego. i cannot wait to run in portland and cannon beach and where ever we end up in northern california.

@fit4life_73 ugh, that's rough. i think i would go stir crazy