rusgolden wrote: »

Hey fellow runners... just checking in. I ran my first 10K race on April Fool's day and finished with a time of 53:23, which was good enough for 2nd in my age group and 21 of 90 overall. I felt good throughout and happy with the results. Now back to my HM training, which is now less than 2 weeks away on 4/22. I've noticed when running in warmer temps that I need some additional hydration during my long runs

Have a great week everyone!

Huge congrats on your time, this is an amazing achievement!

Also, HM is a great challenge. Can I ask how long you've been training? I have a 10K booked in for June and would love to get a half ticked off my list to!

@rusgolden that is an amazing time! Congrats and best wishes for a great Half for you!

@Skipper111 and @woodwardtm -- thanks for the shout out!

@Skipper111 --- I am doing the Run Double Half Marathon Event Training, which is 12 weeks... rundouble.com/plans/HME -- I started the last week of December, but I stretched it out a little by either repeating a couple weeks or doing some lighter runs the weeks of races... I did a 5K at the end of February and then the 10K on 4/1. I also had my calf act up ( @SierraFatToSkinny you are not alone!) in mid-March, so took a couple extra rest days, etc. Here is a history of my running plan... rundouble.com/user/111538294254011345422/hzroEnb0

@SierraFatToSkinny -- on the calf issue, I have found that foam rolling, self massage (deep), hydration, biofreeze, and wearing a calf compression sleeve have helped me the most in dealing with that. I had a grade 2 strain in my left calf last fall and, while I gave it plenty of time to heal before running again, it still seems to be more sensitive and prone to aches and pains.

Week 6, D1 of Active 5Kto10K complete.

woodwardtm wrote: »

@upsaluki Are you ok? Haven't heard from you in a while.

Yep I finally got out today after about a two week layoff. My wife was away for a week, and then I had some missed deadlines at work getting in the way. Next week I travel for a work trip, but I scoped out some running paths in a few of the towns I'm going to stay in. I'm hoping I can get out and get some more miles in.

P.S. You're really tearing it up. Great job.

Got my first session in today using Vandersoft's 10kRun app. 4x10min w/ 1min breaks in between intervals. My pace isn't great because my heartrate is still higher than I'd really like it to be when I'm running, about 12min/mi. I'm really hoping to get that straightened out over the coming weeks. I think it's in part due to hitting the pause button on my c25k for a couple of months mid-stream when I was injured. I've really only been back to running for about 4 weeks now.

Sierra, I use compression sleeves on my calves after each run, and I've begun taking the compression a step further using floss bands as well. I'm also doing some kind of ankle mobility work at least 3 days per week, every day on run days, and that's helped a ton with lengthening my calves. I'm also a Kelly Starrett fanboy, and I'd recommend picking up his book Ready To Run which addresses running mechanics, recovery, and a variety of exercises to test your body's preparedness for running.

upsaluki wrote: »

I just finished my 5k210k in pretty grand fashion today. I was able to plot ribbing in two states in one day. https://www.strava.com/activities/946986319/shareable_images/map_based?hl=en-US&v=1492486227

Congrats! Proud of you for sticking with this for so long! Keep on running, my friend!

Week 11 Day 1

Three intervals of 15 minutes.

I ran two 13 minute miles!!! The third was 16 mins. (My hip started aching and I realized I was taking turns too sharply while running on a small track.)