slow 3 miles. tomorrow i speed up for 4.5
now that i'm working on this whole HM plan i understand why rest days are so important.

@taeliesyn I'm lucky, no race until thanksgiving 8k. Maybe looking back you'll feel better about the race.

I train at that right now 2 days a week with the HM plan. This weekend I'll probably run with my stepdaughter(to be) but she is 13 and hasn't learned to pace. She has said she'd like to do a 5k with me but she just doesn't have the distance yet. She is a great sprinter though.

Today I ran my 4.86mi. It felt good. Runkeeper is a great tool.
Dog comes with me on all but my long runs. i pooped her out this morning. I never thought I would see a border collie mix tired.

Thanks moyer & Ceci, looking back at the race I ran it at a startlingly consistent exertion level according to my HRM data, average HR for each KM split (Excluding the first and last) were all within 5bpm, and the max HR for the splits didn't vary by much more either. I doubt I'll ever be happy with the race, but it was a good learning experience.

@moyer566 I lose track of events like thanksgiving etc, as we don't have it in Aus, and I have Canadian friends too, so there is two of them. Still you'll rock your race when you get there! If you get your SD to stick with you, and you pace her. She probably will do 5k (Damn kids!)

@Just_Ceci WHOOO! Keep up the good work

getting to learn to run in cruddy weather. super windy blowing at me for the longest stretch of my run with hills, raining with flurries, and cold-30fish. I know that there will be a time in the near future I'll wish for such pleasant conditions but it was a rough 5 miles. kept mostly on pace despite all of it which I'm proud of but I still feel chilled to the bone 2 hours later.
How does warm up quickly from such conditions?

Just_Ceci wrote: »

moyer566 wrote: »

getting to learn to run in cruddy weather. super windy blowing at me for the longest stretch of my run with hills, raining with flurries, and cold-30fish. I know that there will be a time in the near future I'll wish for such pleasant conditions but it was a rough 5 miles. kept mostly on pace despite all of it which I'm proud of but I still feel chilled to the bone 2 hours later.
How does warm up quickly from such conditions?

Hot shower. I make sure I have a good thermal layer to keep me warmer while I'm running in the cold, too. But definitely jump in a hot shower as soon as I get in.

Hot shower (or bath) and a good hot meal. I like my meat pies, but stews/soup type things work well too.

LLduds wrote: »

Yeah, I live in Texas and I only started running in June, so cold weather is a problem I haven't had. It was really windy and stormy last weekend due to Hurricane Patricia, but I just stayed indoors

Where are you @ftrobbie? Check in...have been hoping you're doing ok!!!

Sorry holiday got in the way, got back Wednesday. Spent the days before going on vacation trying to clear the decks at work so long days and no exercise. Made me a very dull boy . Thanks for the nudge to post.

So had a run around Central Park while away, I've had less company on UK races/ time trials (5k parkruns, HMs and FM). Also got some dreadmill running and stationary biking done. Knee is fine but I confused an all you can eat buffet as if I needed to try and eat it all

To finish

Have gained 22 lbs whilst on vacation mainly due to
pastries at breakfast
creme pat doughnuts
3 hot meals a day
fruit smoothies during the day
cocktails through the afternoon until bedtime

Clearly all the ziplining, basketball, volleyball, dreadmilling and stationary biking was never going to undo all of the damage above. So despite being 190-200 lbs for the last year (down from 280), I can still trough and am not truly reformed. Unless I keep a tight check on what I eat, then I can still revert back to old Rob. Clearly my old habits are still stronger than my new ones. One advantage though is that I know what I need to do to get back to 190-200 lbs.

Body clock all over the place at the moment but had a look at the activity while I was away, some great motivational posts

@LLduds Go for the 50 marathons in 10 years, it's doable and what a great goal to set and what a wonderful way to celebrate getting to your golden years, I hadn't done one before I got to 50.

@moyer566 I never got comfortable last winter with being hot enough at the start without being too hot at the end. I finished my winter sessions with a shower, some hot oatmeal with protein powder and a mug of tea. It helped me warm up pretty quickly. I think the key for me was having some dry clothes to change into as soon as I got through the door, so not hanging around in cold wet gear.

@maggiekat7 running 3 days a week is fine, I find having a written down plan helps me to remain accountable to me. Having it in my head it seems so easy to skip a session. But you need to find what works for you.

@taeliesyn great work on the 5k pb, and the fact you have DOMS suggests to me that you pushed really hard, perhaps not as hard as you wanted to, but hard all the same. So don't be so hard on yourself buddy, so have pushed so many boundaries over the last 3 months I am amazed that you are still going. Well done.

So plans for me at the moment, off road duathlon in 8 days time, followed by a 16 week 10k plan (need to improve speed) before engaging in the training plan for the 69 mile ultra in June next year.

Hope your running and cycling go well and enjoy the weekend

Ran (well, mostly walked) a practice 5k with my Girls on the Run group yesterday, then headed over to the local track for speed intervals with my Girls Bike group, with at least a mile "warmup) in between. We ran 2x100, 2x200, and 2x300 at mile pace.

@LLduds good luck

LLduds wrote: »

....This weekend I am running the Texas10 Katy 10 miler, so it will be my long run of the week.

Enjoy the 10 miler, you are going to fly on your HM in 2 weeks time, just take it easy in the lead up to it. The training is done, trust the training. And have fun.