MeanderingMammal wrote: »

rusgolden wrote: »

I think I'm going to complete Week 5 using 2 days rest between runs.

So to me the idea that you're needing 2 rest days would suggest something else needs addressing. How deep is your deficit? If you're working at too much of a deficit you're not refueling after the running and that would suggest that you need to think about nutrition in general.

For short runs, as you're describing, you should be able to do alternate days.

With this being my first race, any other thoughts on prep... how much rest should I give my legs prior to race day, additional tips as far as hydration and foods the day or two before?

For a 5K I wouldn't do anything special, perhaps an extra non-running day. The main thing to think about is being properly hydrated in general, but that's not a specific running issue.

You don't need to eat anything specific.

All that said, I do recall when a 12km run was a much bigger deal.

I think MM is on the right track, if you're needing 2 days between runs, it's either your deficit is too big, or you're running way too hard.

Again, probably just have 2 days rest before, and just keep hydration and nutrition to known factors.

W3D1 today. Wow did that feel like a long way! I still can't run up that one section, but I'm going to try to run up a little bit further each time.

Distance: 5.57 miles in 75:23 for a pace of 13:32.

I think for the time being I'm going to be taking 2 days between runs, instead of 1. I'm not in a hurry to finish and there isn't enough time before the day gets hot to both go for a run and take a walk with my husband. So, more walks, fewer runs.

@ftrobbie Sorry to hear life has been testing you a bit, but it's great to see you back here! I was wondering whether something had happened.

@rusgolden What's your targeted weekly loss? If you're burning a lot via running, I'm not sure anything past 500 g (um, 1 lb I think) per week is easy to keep up with, but then I'm not too focused on counting calories myself. Someone else have thoughts on this?

@MeanderingMammal Running with a possibly cracked rib, are we? Tut tut.

@NancyN795 I just ran in 23°C (73.4°F) and it's beginning to be too hot for me. Give me below freezing and I'm much more comfortable, if we're talking extremes. Walking on the other hand still seems okay somehow.

I started the last, ninth, week of C25K today and the extra two minutes of running caused me to extend my route a bit. I'm so excited about finishing this early next week! Also found out yesterday that they do have a closing time or whatever it's called for the 10K race, which means anyone slower than 90 minutes won't be timed. Oh shoot, whatever, glad I know it now so that I can prepare for crossing the line without an official time. I'm slow still and such is life, what happens will happen, because I've never even run amidst many people, which in itself will cause butterflies, but then again I'm sure the adrenaline will help at least a bit, so who knows. Better be pragmatic about this than expect miracles only to be incredibly disappointed. It's easier to adjust one's perspective beforehand anyway.

rusgolden wrote: »

AglaeaC wrote: »

@rusgolden What's your targeted weekly loss? If you're burning a lot via running, I'm not sure anything past 500 g (um, 1 lb I think) per week is easy to keep up with, but then I'm not too focused on counting calories myself. Someone else have thoughts on this?

@AglaeaC - I thought it was set at 1 lb/week, but I just checked and it was at 1.5 lb/week. So, I have adjusted and it gave me a couple hundred more cals per day. For several weeks I hadn't been losing anything, but the past 2 weeks I have lost 2 lbs/week, so you all are probably onto something. - I will see how this adjustment works. I'm within single digits of my goal weight, so is probably good to start moving the goal down a bit so it's not so drastic when I'm attempting maintenance.

If you're within single digits of your goal weight, 1/2 pound a week is actually the appropriate setting, from what I understand.

AglaeaC wrote: »

Running with a possibly cracked rib, are we? Tut tut.

Well I needed to get some time in with fitness testing this morning. Although the 2.4km threshold run this morning hurt quite a lot.

Also found out yesterday that they do have a closing time or whatever it's called for the 10K race, which means anyone slower than 90 minutes won't be timed.

The main thing is getting out there and doing the business. As long as you've got a GPS of some kind with you then you know what time it's taken you.

W3D2 today. I'd planned on doing 2 days between runs but life happened and it looked like today was the better day to do it, so I did. It was really hard today! I actually gave up and walked sooner on the really, really steep section instead of running a little farther up as I'd intended. In general it took an awful lot of will power to keep running for most of the distance.

Distance: 5.57 miles in 76:09 for a pace of 13:40. It surprises me that my pace was that fast. Not only did I feel slow as molasses, but I stopped and talked to a neighbor during my first walk break.

I've been struggling lately.. mojo and injuries. Although I seem to be coming back now... I had a nice 63k week last week, and then got dropped by a fecking gastro bug! Finally recovered, and I've ran 4.3km so far this week! and that was technically more walking than running, as I've grabbed the C25K program to use as I build into tire pulling on my runs.
I've been extremely stupid, foolish and reckless and entered a 50K trail race in the US that has 7000ft of elevation, it's almost an up and down, rather than up and back. I'm going to pace/accompany a friend. It's going to be her first 50k.... all going well and assuming that doesn't break me, I may double with another 50k the following weekend, this one I'll be racing, and unless the terrain throws me for a loop, looking at previous times there is a small chance I could be looking at a podium, or at least top 10 if I get my fitness back properly!.
Still keeping up with the cycling too, up to 40ish minutes around 20km currently, about what my commute should hopefully be when I start doing that.

My physical therapist gave me the okay to try running and cycling, as long as I don't hurt myself!

I actually ran 9 of the 14 laps to make a mile in the gym on Friday! I'll probably start some kind of running program next week between real bike rides! The only thing holding me back on the running is the oppressive heat!

I finished the first episode of Zombies Run this morning for a total of 3.04 miles in 40:15 including the walking intervals, warm up and cool down. It was a fun distraction and I think I'll like it. My fitness level hasn't declined as much as I had expected with the weeks of not being able to run.

More happy news... I ran my first 5k training run since I finished the C25K program about 5 weeks ago and I improved my time by almost 2 minutes... 6/19 29:44, 7/26 27:53. Moving on to the B210K really did help a lot, so thank you to all those that recommended that. I also changed the units on MMF to metric so I would get pace updates more frequently and I think that helped my adjustment during the run.