Post by: marty998 on January 31, 2021, 02:10:30 PM
My January total was 236km, which is by far and away my highest monthly total ever, and included 5x 18km long runs at about 5:50/km pace, and 4x 5km’s in ~22:40 (Parkrun is back!)
Very happy with that, hope to keep it going in Feb.
The cancelled 2020 marathon I signed up for last year is scheduled again in April. That’s the next goal.
Post by: racquetcat on March 15, 2021, 05:04:26 PM
I'm a new runner, I started in the summer of 2020 at age 34 and I was averaging 70 miles/month (112 km) from October 2020 to January 2021.
I ran a half marathon in mid January and then a couple weeks afterwards I started feeling some nagging knee pain, so I've been taking it easy, trying more stretching/foam rolling/strength training to recover. I just started running 1 mile (1.6 km) every couple of days to get back into it.
My 2021 process goals are:
-Run 4 times per week for 30 minutes or more
-Run 1 time per week for 60 minutes or more
-Do 1 hard run with fast intervals or hills once a week
2021 Outcome based goals:
-Run a sub 2 hour half marathon
-Run a sub 25 minute 5k
Post by: Morning Glory on March 15, 2021, 06:57:40 PM
Goals:
Try some new routes
Don't stress about it
Do my strength training at least 1x week
Remember that a short run is better than no run
Run a 10k once they have one here
Stretch goal: 1/2 marathon by end of year
I need some advice on how to warm up my ankles. They feel really sore for the first ten minutes or so and then they settle down. My normal route starts with an uphill section (much better than ending with it lol). I am wearing Brooks Ghost for now but Saucony Ride series is my favorite.
Post by: marty998 on March 18, 2021, 02:41:25 AM
Just going running seems to me the best way to build strength into them (but don’t take my word for it, I’m not a physio.
____________
I didn’t keep up the Jan efforts in Feb. The mileage was slightly down, but I did get a good 30km hit out in. I’m March so far we’ve been hit by a lot of rain, and I’ve had other activities so the body has had a bit of a rest.
But with three weeks to go I’m in pretty good shape for the marathon.
Post by: cerat0n1a on March 18, 2021, 08:24:36 AM
No races planned. Hopefully parkrun gets going here again from June and an autumn marathon can be on the card.
Pretty decent parkrun times, marty - are you looking for a sub-4hr marathon?
Post by: 2Birds1Stone on March 18, 2021, 08:55:56 AM
Keep procrastinating that firsts mile back. How do you motivate yourselves after a prolonged hiatus?
Post by: racquetcat on March 18, 2021, 10:36:21 AM
Ankles (and knees) will hurt till you get into a habit of running. Mine did when I started but they no longer do.
Just going running seems to me the best way to build strength into them (but don’t take my word for it, I’m not a physio.
____________
I didn’t keep up the Jan efforts in Feb. The mileage was slightly down, but I did get a good 30km hit out in. I’m March so far we’ve been hit by a lot of rain, and I’ve had other activities so the body has had a bit of a rest.
But with three weeks to go I’m in pretty good shape for the marathon.
@marty998 you'll have to let us know how the marathon goes! I wish you good temperatures, no chafing, and a nice cold drink at the finish!
Also, what does parkrun mean?
Post by: racquetcat on March 18, 2021, 10:39:08 AM
Terrible 2021 for me. Stopped running over the winter when it got really cold in NY, and haven't ran in almost three months now.
Keep procrastinating that firsts mile back. How do you motivate yourselves after a prolonged hiatus?
Start slow and easy, just do a mile, 1 mile and it's much easier to convince yourself to do it because it's a minimal time commitment. Maybe go tell some friends/family (this thread) that you're going to go for a run so you feel some sense of obligation to follow through with it.
You got this!
Post by: Morning Glory on March 18, 2021, 11:32:39 AM
Terrible 2021 for me. Stopped running over the winter when it got really cold in NY, and haven't ran in almost three months now.
Keep procrastinating that firsts mile back. How do you motivate yourselves after a prolonged hiatus?
Last fall/early winter I had a very severe anxiety disorder and felt a lot better if I was moving. I was able to do four miles at once after a two-year hiatus, and got up to 9 miles within about a month. I was not eating or sleeping much during that time either, and I didn't care if I got cold. I had been biking all summer so my cardio fitness was good, but I was still surprised at how long I could run. Now that I've got medication and my moods are a bit more stable I have not been pushing myself as hard with the running, nor am I as motivated. I can still do about seven miles but I sometimes have to walk on the uphill bits, depending on what time of day I go.
Post by: cerat0n1a on March 18, 2021, 12:57:19 PM
Also, what does parkrun mean?
It's a free, timed 5k run that happens every Saturday morning run by volunteers - pretty big phenomenon here in Britain, and has successfully taken off in other European countries and in Australia/NZ. There's nearly 400 events in Australia, more than 1000 in the UK. You enter your details on their website once, print off a barcode and you can then just turn up and run at any parkrun in the world any weekend you like and your times are recorded on the website. Generally a very supportive ethos, which over time has shifted much more to participation/encouragement of people walking as well as running and moved away from calling itself a race, although it sure looks like a race to the people going round in 16 minutes or so at the front of my local events.
For whatever reason, it seems to have been much slower to get going in the US. Possibly more concerns about insurance/legal liability, fewer suitable public parks or venues, maybe less of a culture of volunteering, maybe better alternatives?
https://www.parkrun.com/countries/
Post by: Morning Glory on March 18, 2021, 01:14:06 PM
Also, what does parkrun mean?
It's a free, timed 5k run that happens every Saturday morning run by volunteers - pretty big phenomenon here in Britain, and has successfully taken off in other European countries and in Australia/NZ. There's nearly 400 events in Australia, more than 1000 in the UK. You enter your details on their website once, print off a barcode and you can then just turn up and run at any parkrun in the world any weekend you like and your times are recorded on the website. Generally a very supportive ethos, which over time has shifted much more to participation/encouragement of people walking as well as running and moved away from calling itself a race, although it sure looks like a race to the people going round in 16 minutes or so at the front of my local events.
For whatever reason, it seems to have been much slower to get going in the US. Possibly more concerns about insurance/legal liability, fewer suitable public parks or venues, maybe less of a culture of volunteering, maybe better alternatives?
https://www.parkrun.com/countries/
we need this here!!!!
Post by: mspym on March 18, 2021, 03:24:09 PM
Post by: racquetcat on March 18, 2021, 03:42:03 PM
Also, what does parkrun mean?
It's a free, timed 5k run that happens every Saturday morning run by volunteers - pretty big phenomenon here in Britain, and has successfully taken off in other European countries and in Australia/NZ. There's nearly 400 events in Australia, more than 1000 in the UK. You enter your details on their website once, print off a barcode and you can then just turn up and run at any parkrun in the world any weekend you like and your times are recorded on the website. Generally a very supportive ethos, which over time has shifted much more to participation/encouragement of people walking as well as running and moved away from calling itself a race, although it sure looks like a race to the people going round in 16 minutes or so at the front of my local events.
For whatever reason, it seems to have been much slower to get going in the US. Possibly more concerns about insurance/legal liability, fewer suitable public parks or venues, maybe less of a culture of volunteering, maybe better alternatives?
https://www.parkrun.com/countries/
we need this here!!!!
Agreed this would be great! It probably hasn't caught on because of a combination of all the reasons @cerat0n1a listed, plus it would compete against all the charity and non-charity 5k events that happen throughout the year. I wonder if I could get my local running club to help support/promote it once we get covid more under control. I'll have to keep this in mind if I'm traveling to a location that has a group already going.
Post by: Morning Glory on March 18, 2021, 06:07:38 PM
Post by: marty998 on March 19, 2021, 08:28:46 PM
Also, what does parkrun mean?
It's a free, timed 5k run that happens every Saturday morning run by volunteers - pretty big phenomenon here in Britain, and has successfully taken off in other European countries and in Australia/NZ. There's nearly 400 events in Australia, more than 1000 in the UK. You enter your details on their website once, print off a barcode and you can then just turn up and run at any parkrun in the world any weekend you like and your times are recorded on the website. Generally a very supportive ethos, which over time has shifted much more to participation/encouragement of people walking as well as running and moved away from calling itself a race, although it sure looks like a race to the people going round in 16 minutes or so at the front of my local events.
For whatever reason, it seems to have been much slower to get going in the US. Possibly more concerns about insurance/legal liability, fewer suitable public parks or venues, maybe less of a culture of volunteering, maybe better alternatives?
https://www.parkrun.com/countries/
we need this here!!!!
Agreed this would be great! It probably hasn't caught on because of a combination of all the reasons @cerat0n1a listed, plus it would compete against all the charity and non-charity 5k events that happen throughout the year. I wonder if I could get my local running club to help support/promote it once we get covid more under control. I'll have to keep this in mind if I'm traveling to a location that has a group already going.
Yes I understand from reading some of the FB discussion groups that Americans are distrustful of anything that is free (it must be a scam or socialism!)... so if Parkrun were to charge a nominal $1 per run you guys might turn up in droves :)
I absolutely love it. Parkrun "touristing" is starting to catch on. Councils and local authorities will support a parkrun in the area because it brings in tourists who are trying to knock off some of the informal challenges (like doing a parkrun starting with every letter of the alphabet, or doing all parkruns in a state or region).
When they stay for a post-run coffee afterwards it also supports the local businesses.
It's all about participation, making new friends and getting out on a Saturday morning and having a bit of fun. Today I turned up to mine and it was absolutely bucketing down rain - we've had a torrential week and it got even worse this morning. But parkrun goes ahead regardless unless a course is deemed dangerous.
My little goal is to do every parkrun in NSW... but that is quite the challenge when you're not yet FIREd and can't get to some far flung places by 8am on Saturday!
The clock never lies. If you need to keep yourself accountable, a weekly timed 5k is highly recommended :)
Post by: marty998 on March 19, 2021, 08:38:14 PM
https://www.parkrun.us/
https://www.parkrun.us/events/#geo=3.93/38.01/-97.63
See here for all the details for the US and the list of events.
Post by: Morning Glory on March 20, 2021, 05:03:55 PM
Post by: mspym on March 20, 2021, 06:00:51 PM
Post by: cerat0n1a on March 21, 2021, 02:43:53 AM
When they stay for a post-run coffee afterwards it also supports the local businesses.
It's all about participation, making new friends and getting out on a Saturday morning and having a bit of fun.
I think this is what has made it so successful. I started doing parkrun back in 2011. If you run 5k at the same time, same place with a few hundred other people, you eventually get to know some of them, particularly if you stick around for a coffee at the end, or if you take your turn to be a volunteer marshall, timekeeper or whatever every few weeks or months. There's now 4 parkruns within a few miles of my house where I could turn up and be guaranteed of seeing at least a few people I know to talk to. Closest one to me is nothing special - some muddy fields behind a school in a fairly rundown area, no cafe, no toilets or other facilities. Next closest is in the grounds of a mental health hospital (former 19th century lunatic asylum). But others are in beautiful parks, or countryside.
Post by: racquetcat on April 01, 2021, 11:19:37 AM
January-76.5 miles over 14 runs
February-0.9 miles - I hurt my knee so I started a stretching and strength routine to aid in recovery.
March-15.7 miles over 12 runs. I'm continuing to do strength training 3 days per week. I'm slowly increasing the distance as long as my knee continues to feel okay.
Let's hear about your March distance! I'm looking forward to warmer weather and getting that shirt drenching sweat after a nice hard run!!!
Post by: FLBiker on April 02, 2021, 01:21:33 PM
I stopped running over the winter up here (Nova Scotia) but I did a couple runs last week. We got a spin bike for Christmas, and I used that ~3x a week during the winter so I felt good running.
Can I ask a stupid question -- how do you all track your distance? Do you map it out or use a fitbit or similar? I haven't mapped my usual lunchtime route, and I often "freestyle" around the down and surrounding environs, so I'm pretty lousy at knowing distances.
I typically run for ~25 minutes or so, usually at lunch, which I would guess is probably about a 5K. I like 10Ks, and I used to run longer but I had plantar fasciitis a while back and I don't want it again. I have always been slow, but I'm steady. :)
Post by: ToTheMoon on April 02, 2021, 04:40:34 PM
I LOVE trail running on the (technically shared use) mountain bike trails in the early mornings. Unfortunately, our snow has just started to melt so running on the trails is still a few weeks out at the earliest. In the last couple of weeks, I have started getting out for some shorter runs alongside the river but running on the flats is not something I find particularly interesting and it makes my knees a bit sore compared to the trails in the trees!
Let's hear about your March distance! I'm looking forward to warmer weather and getting that shirt drenching sweat after a nice hard run!!!
Totals for March:
Nordic Skiing - 20 km (only got out 3 times)
Running - 32.5 km (6 runs - 2 longer and 4 short ones)
Can I ask a stupid question -- how do you all track your distance? Do you map it out or use a fitbit or similar? I haven't mapped my usual lunchtime route, and I often "freestyle" around the down and surrounding environs, so I'm pretty lousy at knowing distances.
On my phone, I use the Free Strava app set to Private. It works really well - when I remember to turn it on that is! I also got a Samsung Active 2 watch last year, and have the same app on it as well. It is nice to ditch the phone but still have the time, music and an app to track distance.
Post by: brooklynmoney on April 02, 2021, 09:11:08 PM
Post by: marty998 on April 04, 2021, 06:40:41 PM
I got to about 140km in March, well down on the previous month again, but two solid weeks of bad weather put a full stop to the training plan.
Had a good weekend just now covering 40km across three runs. Feet up for the next few days before the marathon this coming weekend. A little undertrained compared to what I wanted to be, but I should still be able to put in a decent effort.
Post by: racquetcat on April 04, 2021, 07:38:04 PM
Cool! I somehow missed the Throw Down the Gauntlet section over the past several years, and now I'm jumping in all over the place! :)
I stopped running over the winter up here (Nova Scotia) but I did a couple runs last week. We got a spin bike for Christmas, and I used that ~3x a week during the winter so I felt good running.
Can I ask a stupid question -- how do you all track your distance? Do you map it out or use a fitbit or similar? I haven't mapped my usual lunchtime route, and I often "freestyle" around the down and surrounding environs, so I'm pretty lousy at knowing distances.
I typically run for ~25 minutes or so, usually at lunch, which I would guess is probably about a 5K. I like 10Ks, and I used to run longer but I had plantar fasciitis a while back and I don't want it again. I have always been slow, but I'm steady. :)
Slow and steady is definitely my style, I'm a self proclaimed "turtle racer"!
To track distance I've used my phone with several apps: Nike running, strava, and under armour running app, of those I probably liked the Nike or under armour apps the best. I've ditched the phone and now use a Garmin forerunner 45 watch. It's on the lower end of what Garmin produces, but I mostly wanted it to track running and steps and it does a good job of tracking both of those. Its got a pretty simplistic design and fewer bells and whistles, but I'm okay with that. I really like the Garmin connect app that it syncs with on my phone.
Post by: marty998 on April 15, 2021, 04:33:45 AM
Lots of slow training is definitely working. Really happy with that result!
Post by: cerat0n1a on April 15, 2021, 05:43:09 AM
Woo hoo! I ran 4:10 and wound up with a 19 minute PB for the marathon on the weekend! Average pace was about 5:47/km for the first 34km, dropping only to 6:15-6:25 for the last 8. I like to think I held it together really well, and finished with a sprint at the end which was a great way to cross the line.
Lots of slow training is definitely working. Really happy with that result!
Congratulations, that is a big PB.
Post by: brandon1827 on April 15, 2021, 06:54:30 AM
I was a full-on runner for years starting when my wife got pregnant with our son. I was 34 at the time and I've done 11 half marathons, numerous 5Ks & 10Ks, and one 10 nautical mile race since. In 2019 & early 2020 I became more focused on doing HIIT workouts and kind of let my running go by the wayside. When covid hit, I stopped working out altogether and gained a nice solid 10-15 covid pounds. I've very recently decided that I want to start running races again, but I'm essentially starting from scratch after not doing much for the past 12 months. I'm 45 now and damn is it hard to get going again after so much time off! I'm basically starting off doing beginner run/walk workouts to start rebuilding my base and to get used to being on my feet for longer periods again. My mother-in-law gifted us a Nordic Track treadmill that we've setup in the garage. I'm utilizing the free 12-month iFit program available with the machine, so it's much better following along with a trainer and having it adjust the speed, incline, etc. for me. I don't really have runnable roads where I live, so just having to pop into the garage to get a run is amazing...and now I have no excuses not to do my workouts because I have to drive somewhere, etc.
Anyway, I'm excited to be part of the running community again and I look forward to checking back here to follow everyone's success!
Post by: ToTheMoon on April 15, 2021, 01:11:36 PM
I usually run with a friend, but last week I went for a short one on my own and decided to try out the run coach via Samsung Health. The settings I used were a bit aggressive, and at one point I was pretty much going full out and SHE kept telling me in her (robo voice) "run faster" "run faster" "run faster." Apparently, I was not getting up to the speed I was supposed to and SHE finally chastised me with a "Try Harder." Bah ha ha ha, what a bitch! ;D
Post by: marty998 on April 15, 2021, 03:31:25 PM
It is excellent that you are getting back at it @brandon1827!
I usually run with a friend, but last week I went for a short one on my own and decided to try out the run coach via Samsung Health. The settings I used were a bit aggressive, and at one point I was pretty much going full out and SHE kept telling me in her (robo voice) "run faster" "run faster" "run faster." Apparently, I was not getting up to the speed I was supposed to and SHE finally chastised me with a "Try Harder." Bah ha ha ha, what a bitch! ;D
Running advice is like that sometimes.
“How do I get better?”
“Run faster”
“How do I run faster?”
“Move your legs faster”
Thoroughly unhelpful :)
Post by: brandon1827 on April 16, 2021, 07:43:32 AM
I'm actually on the other side of this now as I did "week 2 workout 3" yesterday. The trainer (Tommy Rivers Puzey) is doing these runs in Portugal, so the scenery is amazing...but after that 8th workout I'm getting bored with going so slow. I understand (and he explains repeatedly) that going slow is better than going too fast too soon. I agree with him, but damn, doing 30 second runs followed by 60 second walks for 25 minutes is getting old, lol. I should probably be thankful that he's not cranking up the intensity too quickly, but I grow impatient.
Post by: mspym on April 16, 2021, 04:09:47 PM
Post by: brandon1827 on April 29, 2021, 06:45:27 AM
Post by: jrhampt on April 29, 2021, 07:13:02 AM
Post by: racquetcat on May 04, 2021, 02:11:32 PM
I haven't been to the gym since last March due to COVID...used to run about 3x a week year round, 30 minutes, 5k ish each time, so about 10 miles weekly. I would supplement with 3-5 times a week group fitness classes, yoga etc. Since COVID I have run as my primary form of exercise with a bit of biking and hiking mixed in, so I've upped it to 5-7 times a week, 15-20+ miles per week. 30 minute runs at a time seem to be my sweet spot for no injuries, followed by walking another 3 miles. If my calves/knees start twinging when I run, I know it's time for new shoes. We also moved to the shore, so there's less snow to impede my run during the winter, and I have micro spikes and yak traks for the handful of days when the roads/trails are too icy to go without. I find that when I run year round as opposed to just when the weather is nice, I don't have those really uncomfortable runs in the spring when I'm just starting for the season, and I don't feel as caged in during the winter.
Running during the winter is awesome once you get the right clothing, plus it makes me feel like a total badass when people in cars stare in wonderment about how someone could be outside in the weather.
Post by: racquetcat on May 04, 2021, 02:15:17 PM
Monthly distance update!
January-76.5 miles over 14 runs
February-0.9 miles - I hurt my knee so I started a stretching and strength routine to aid in recovery.
March-15.7 miles over 12 runs.
April -29.5 miles over 11 runs. Still getting strength training in 2-3 times per week. Shooting for 50 mile May!!
Post by: jrhampt on May 05, 2021, 08:51:47 AM
I haven't been to the gym since last March due to COVID...used to run about 3x a week year round, 30 minutes, 5k ish each time, so about 10 miles weekly. I would supplement with 3-5 times a week group fitness classes, yoga etc. Since COVID I have run as my primary form of exercise with a bit of biking and hiking mixed in, so I've upped it to 5-7 times a week, 15-20+ miles per week. 30 minute runs at a time seem to be my sweet spot for no injuries, followed by walking another 3 miles. If my calves/knees start twinging when I run, I know it's time for new shoes. We also moved to the shore, so there's less snow to impede my run during the winter, and I have micro spikes and yak traks for the handful of days when the roads/trails are too icy to go without. I find that when I run year round as opposed to just when the weather is nice, I don't have those really uncomfortable runs in the spring when I'm just starting for the season, and I don't feel as caged in during the winter.
Running during the winter is awesome once you get the right clothing, plus it makes me feel like a total badass when people in cars stare in wonderment about how someone could be outside in the weather.
Same! I also have a friend who cycle commutes to work year round and he is frequently quoting maxims such as "we are not made of paper" for when it rains, etc. I actually look forward to runs in the 30s now more than the hotter runs in the summer.
Post by: brandon1827 on May 05, 2021, 01:12:15 PM
Post by: jambongris on May 05, 2021, 01:52:39 PM
I ran one 5k in February (25m46s) and one 5k in March (22m44s) before realizing that I kind of enjoy running.
I managed to up my distance to 105k in April and am on pace for a similar amount in May. I lowered my 5k PB to 21m50s in April and am currently « training » to see how much more I can lower it. My personal goal is sub-20 but I think I’m setting myself up for disappointment.
My initial goal was just to train for a 5k PB but I find myself thinking about next steps (1/2s, marathons, etc.)
My biggest struggle right now is pushing myself too hard. I need to keep reminding myself to slow down and just put in the miles at a slower pace (lest my knees give out for a few days). I’m getting better at slowing down and enjoying the journey but I still find myself speeding up during my runs if I’m not careful.
Post by: amberfocus on May 08, 2021, 09:47:21 PM
Runner here since 2018. Started running to get into shape; I worked my distance up to 10K by the end of 2019, half-marathon by spring of 2019, and full marathon by summer of 2019. I'd always hated sports because I have zero natural talent, but with distance running, you can make up for genetic deficiency through patience and sheer stubbornness -- both of which I have in spades, LOL.
It's also a really good and cheap investment -- upfront cost is just a pair of shoes, and you reap significant health dividends which can keep future healthcare costs down, which is great for FIRE. Be still my Mustachian heart. :)
My training lapsed in 2020 after the pandemic cancelled all of my races (including the NYC marathon), and work stress shot through the roof. I know a lot of people exercise for stress relief, but stress and burnout make me shut down into zombie-mode and I stop doing things. I need to be in decent mental health to stay self-motivated.
I am solving the work stress situation by retiring in two weeks, so I hope to be back to form soon! Major goals for the rest of this year include:
1) Build mileage base back up to 30 to 40 miles per week by the beginning of July. I'm aiming for 3 to 4 shorter 10K runs and a long run of 10 to 15 miles. I was able to crank out 13.1 the past two weekends, so endurance is still decent, but I have to work on volume.
2) Train for either a (thrice-deferred) local marathon in the fall, or the 2021 NYC marathon if I get in. A PR is probably not realistic given my current fitness level, but I'll settle for a decent training cycle and a well-executed finish.
3) Restart strength training. I'd lift at the gym 2 to 4 times per week pre-Covid, but need to establish a new post-pandemic and post-FIRE routine. A plank a day keeps the injuries away.
4) If I find out that fall marathons still aren't happening, I might put in a training block to work on a sub-2 half. It's really hard to fit these in around two marathon training cycles per year. I should have been doing this last year, but now I wouldn't have work stress as an excuse anymore.
I'm currently really enjoying the beautiful spring weather. Slowly reclaiming my lost Local Legend titles in Strava is also helping with motivation, ha. I'm gonna be a lot less happy when it starts getting hotter, though. I'm not a morning person and I cannot do crack-of-dawn runs. I used to run midnight laps around my workplace campus parking lot to escape the summer heat, but I'm not gonna be able to do that anymore. Hopefully I can figure out a solution to this dilemma.
Post by: Morning Glory on May 09, 2021, 01:53:57 PM
Post by: jambongris on May 09, 2021, 02:57:41 PM
I did four miles today after failing to make time for several weeks (I've been doing hiking and other things, just not running). I didn't time myself but I was able to run the whole way without walking. Mood is much improved.I definitely feel better after a run. Mentally anyway. It’s very therapeutic.
I’ve also realized that I much prefer running without headphones. It’s so freeing.
Set a new distance PR this morning but my left knee is really feeling it.
Post by: mspym on May 09, 2021, 04:18:22 PM
@jambongris I used to run with music but had to stop once I needed to be completely alert to all the things that my dog would take offence to and now I really prefer it.
Post by: jambongris on May 09, 2021, 05:59:26 PM
This morning's run was brought to you by a reminder to do your stretches and any rehab exercises your physio has mandated.Any good stretch suggestions? I have a series of stretches that I do pre-run and another for off days. I also do yoga most off days.
@jambongris I used to run with music but had to stop once I needed to be completely alert to all the things that my dog would take offence to and now I really prefer it.
I’m still very new to running so any suggestions are welcome.
Post by: brandon1827 on May 10, 2021, 07:19:19 AM
Post by: jambongris on May 10, 2021, 11:18:03 AM
I did some reading this morning and I think my issue at the moment is my IT bands. Using the foam roller really helped after my run yesterday. Ultimately I think I just need to dial it back and then increase my speed and distance at a slower rate.
Post by: brandon1827 on May 10, 2021, 01:23:03 PM
Post by: mspym on May 10, 2021, 02:20:55 PM
Post by: PoutineLover on May 10, 2021, 02:39:59 PM
I'm starting off slow, around 3km, 20-25 minute runs every other day. I've run about 16km so far this month. Not worried about speed for now, just forming the habit and gradually building up distance. Definitely trying to do it right and not injure myself. Not sure how fast I'll progress but I'd love to be able to run 10km by the end of the summer. I'm using the Nike run club app and I'm really enjoying the guided runs and the data it tracks.
Post by: Morning Glory on May 11, 2021, 07:32:28 PM
Post by: Morning Glory on May 14, 2021, 04:03:25 PM
Post by: jambongris on May 14, 2021, 04:09:12 PM
6.8 miles today. Didn't time myself but felt pretty good and was able to run the whole way.
Nice! I really like the 10k distance.
I haven't been able to make it past 3k on my two runs this week due to knee pain and/or my knee just buckling.
I pushed myself way too hard to go 17k last weekend and now I'm paying the price. I've tried doing stretches and exercises to rehab and strengthen the weak muscles but I think that I just didn't give my knee (IT band) enough time to properly recover. I read about the 10% rule and about other running tips but apparently I just like learning lessons the hard way.
Post by: Morning Glory on May 14, 2021, 04:26:06 PM
6.8 miles today. Didn't time myself but felt pretty good and was able to run the whole way.
Nice! I really like the 10k distance.
I haven't been able to make it past 3k on my two runs this week due to knee pain and/or my knee just buckling.
I pushed myself way too hard to go 17k last weekend and now I'm paying the price. I've tried doing stretches and exercises to rehab and strengthen the weak muscles but I think that I just didn't give my knee (IT band) enough time to properly recover. I read about the 10% rule and about other running tips but apparently I just like learning lessons the hard way.
Ouch! I tend to push through pain and regret it later too, but luckily I've had no knee issues so far. I try to run on gravel or dirt as much as possible to protect my joints.
Post by: mspym on May 14, 2021, 09:06:21 PM
Post by: jambongris on May 15, 2021, 07:13:33 AM
@jambongris everyone is different but I've found the explanation and exercises from this guy super helpful in managing IT band issues and glute medius issues (https://www.youtube.com/watch?v=1iODncOLJnk) which tied into the exercises my physio assigned me.
Thanks.
I've watched a few of his videos in the past (including this one) but I've never been a fan of his presentation style. Everything he's saying here is inline with what I've found elsewhere so he's at least knowledgeable as far as I can tell.
I'm doing the necessary rehab/strengthening exercises twice a day so hopefully I'll see some progress if the issue is ultimately my IT band. Giving my body enough time to recover before running again is the hard part right now.
Post by: mspym on May 15, 2021, 05:35:44 PM
Oh yeah, he presents like a total bro-scientist but I found working the muscles connected to the IT band really helped with the total leg lock I developed at one point (running on a sprained ankle for months, don't recommend, but it sure does teach you how everything is connected as you gradually injure up and down the leg)@jambongris everyone is different but I've found the explanation and exercises from this guy super helpful in managing IT band issues and glute medius issues (https://www.youtube.com/watch?v=1iODncOLJnk) which tied into the exercises my physio assigned me.
Thanks.
I've watched a few of his videos in the past (including this one) but I've never been a fan of his presentation style. Everything he's saying here is inline with what I've found elsewhere so he's at least knowledgeable as far as I can tell.
I'm doing the necessary rehab/strengthening exercises twice a day so hopefully I'll see some progress if the issue is ultimately my IT band. Giving my body enough time to recover before running again is the hard part right now.
Post by: brandon1827 on May 17, 2021, 07:14:00 AM
Post by: Morning Glory on May 17, 2021, 07:49:11 AM
Post by: jrhampt on May 17, 2021, 10:42:46 AM
Post by: jambongris on May 21, 2021, 03:41:48 PM
I've gone for runs 3 out of the last four days, 3k, 5k, and 6.5k. So far my knee has been holding up.
Here's hoping that I learnt a valuable lesson that I won't soon forget. Slow and steady.
Post by: mspym on May 21, 2021, 04:52:11 PM
Post by: marty998 on May 25, 2021, 02:03:13 AM
6.8 miles today. Didn't time myself but felt pretty good and was able to run the whole way.
Nice! I really like the 10k distance.
I only like a race distance when I run a new best time :D
That did not happen in my last 10k (ran 49 something.... 2 and a bit minutes over my PR), so of course I was cranky and then threw the baby out with the bathwater by desperately wanting redemption.
Cancelled my diary for a 27 June marathon, switched to the 10k option and embarked on a proper 8 week training program. Am now 3 & a half weeks into it and already feel like I am starting to make a bit of progress. (Averaging 50-55k a week, 2 hard speed/interval workouts, 1 tempo 5k run and 3 light runs every week).
The second workout this week (this Saturday) is a 5k time trial, which will set the pace benchmark for the next 4 weeks of workouts. Looking forward to it, and should go close to my 5k PR of 21:55...
Post by: jambongris on May 25, 2021, 08:40:31 AM
6.8 miles today. Didn't time myself but felt pretty good and was able to run the whole way.
Nice! I really like the 10k distance.
I only like a race distance when I run a new best time :D
That did not happen in my last 10k (ran 49 something.... 2 and a bit minutes over my PR), so of course I was cranky and then threw the baby out with the bathwater by desperately wanting redemption.
I know that feeling. When I started running earlier this year I was trying for PBs on every run. It worked for a while but I eventually accepted that it probably wasn't the smartest way to run. You sound like you're at least being more pragmatic about it.
Cancelled my diary for a 27 June marathon, switched to the 10k option and embarked on a proper 8 week training program. Am now 3 & a half weeks into it and already feel like I am starting to make a bit of progress. (Averaging 50-55k a week, 2 hard speed/interval workouts, 1 tempo 5k run and 3 light runs every week).
The second workout this week (this Saturday) is a 5k time trial, which will set the pace benchmark for the next 4 weeks of workouts. Looking forward to it, and should go close to my 5k PR of 21:55...
Where do you get your training plans? Or do you just develop them yourself?
I signed up for the free Strava trial because I wanted to try their training plan but I was underwhelmed.
Post by: Morning Glory on May 25, 2021, 09:55:55 AM
6.8 miles today. Didn't time myself but felt pretty good and was able to run the whole way.
Nice! I really like the 10k distance.
I only like a race distance when I run a new best time :D
That did not happen in my last 10k (ran 49 something.... 2 and a bit minutes over my PR), so of course I was cranky and then threw the baby out with the bathwater by desperately wanting redemption.
Cancelled my diary for a 27 June marathon, switched to the 10k option and embarked on a proper 8 week training program. Am now 3 & a half weeks into it and already feel like I am starting to make a bit of progress. (Averaging 50-55k a week, 2 hard speed/interval workouts, 1 tempo 5k run and 3 light runs every week).
The second workout this week (this Saturday) is a 5k time trial, which will set the pace benchmark for the next 4 weeks of workouts. Looking forward to it, and should go close to my 5k PR of 21:55...
I don't intentionally do race distances but I live in the country where roads are a mile apart. My house is .8 miles from the next road in the direction I usually go. So I can do 4.8, 6.8, 8.8, etc. I choose that direction so I can start with an uphill stretch instead of ending with it.
Post by: Morning Glory on May 25, 2021, 05:19:27 PM
Post by: jambongris on May 25, 2021, 05:56:33 PM
How do you cope with thirst on long runs when the weather is warm? Do you just get used to it? Carry water with you? Today it was 80 degrees and I only ran for about an hour and got incredibly hot and thirsty. I did ok in the shaded part but my first and last mile were in full sun and I felt pretty miserable. The last time I got really into running in the summer I had a little guy in a stroller and put the water bottles in the basket.This is what I’m struggling with too. I brought a regular water bottle on one run and I felt awkward, especially if I tried running with it in my left hand - it was like I forgot how to use my arms.
I think I’m going to try one of those 355ml bottles that come with a grip that wraps around the back of your hand.
I also had someone offer to hose me down as I ran by since they were gardening so now I look out for sprinklers that are spraying into the street and if I see anyone with a hose I’ll kindly shout ahead to them to ask for a spray as I run by.
Also, hydrate a lot before your runs. Not right before, but throughout slowly throughout the day.
Post by: mspym on May 25, 2021, 06:10:20 PM
In other places I have used a small running backpack with a water bottle
Post by: Morning Glory on May 25, 2021, 06:42:03 PM
@Morning Glory Not a practical solution for everyone but have you tried living in an Australian city where there are water fountains in every park because otherwise heat-stroke?
In other places I have used a small running backpack with a water bottle
Public water fountains are still shut down here because of Covid, even now that there are vaccines for everyone who wants them.
I went hiking with a friend a few weeks ago and she had a little sling to hold her water bottle. I could look for one of those. That would be more comfortable than carrying one.
Post by: brandon1827 on May 26, 2021, 08:40:37 AM
Post by: Morning Glory on May 26, 2021, 08:51:14 AM
I could solve this by just going earlier/later in the day if I had absolute control over my time, but I don't. A shorter run at midday is better than no run at all.
Post by: brandon1827 on May 26, 2021, 09:33:09 AM
Post by: cerat0n1a on May 26, 2021, 09:43:36 AM
Post by: jrhampt on May 26, 2021, 10:14:46 AM
Oh yes, and I run through sprinklers too. Can you vary your route so it's more shaded the whole way?
Post by: Morning Glory on May 26, 2021, 11:18:06 AM
Our water fountains are back on here, so I've been using those. Otherwise I'd just wait until I'm finished, but I rarely have to run in weather over 80 degrees. I go at sunrise during the hottest months to avoid that.
Oh yes, and I run through sprinklers too. Can you vary your route so it's more shaded the whole way?
Yes. There is a park a couple miles from my house with lots of shade. It seems a bit silly but I could drive there to do my run.
Post by: bloodaxe on May 26, 2021, 12:32:19 PM
How do you cope with thirst on long runs when the weather is warm? Do you just get used to it? Carry water with you? Today it was 80 degrees and I only ran for about an hour and got incredibly hot and thirsty. I did ok in the shaded part but my first and last mile were in full sun and I felt pretty miserable. The last time I got really into running in the summer I had a little guy in a stroller and put the water bottles in the basket.
I live in the south, where it regularly hits 90-100 F by 12.
To avoid dying of heat stroke, I do my runs at 5 am in the summer. If I sleep in, I keep a bottle of water outside my door that I return to every few miles. When the sun's out, you should wear a hat and sunglasses.
Make sure you adjust your paces for workouts when it's hot. Drop your goal pace by 10 seconds a mile when it is over 75, 20 seconds if over 85, and 30 seconds if over 95.
Post by: jrhampt on May 26, 2021, 01:35:00 PM
How do you cope with thirst on long runs when the weather is warm? Do you just get used to it? Carry water with you? Today it was 80 degrees and I only ran for about an hour and got incredibly hot and thirsty. I did ok in the shaded part but my first and last mile were in full sun and I felt pretty miserable. The last time I got really into running in the summer I had a little guy in a stroller and put the water bottles in the basket.
I live in the south, where it regularly hits 90-100 F by 12.
To avoid dying of heat stroke, I do my runs at 5 am in the summer. If I sleep in, I keep a bottle of water outside my door that I return to every few miles. When the sun's out, you should wear a hat and sunglasses.
Make sure you adjust your paces for workouts when it's hot. Drop your goal pace by 10 seconds a mile when it is over 75, 20 seconds if over 85, and 30 seconds if over 95.
Haha, I feel like I'm dying if I'm running when it gets into the 70s here, but I'm still acclimated to 50's at this time of year. Of course the humidity is usually over 80% in the summer, but still. I also run at 5 as needed. Added benefit of seeing the sunrise.
If you have to drive to get to the shade because you can't run at dawn, so be it. It's not optimal but I totally would do that. Better yet, you could bike there. My hot weather routine involves me biking the 1.5 miles to the beach and then running by the water the whole time so I get the breeze, and then biking back. It adds a little time but not too much.
Post by: Epor on May 27, 2021, 12:12:24 PM
Signed up for local 5k (Sept 26th). I have not run since the first snowfall last year, so I'm starting slow - I have my C25k app ready to go and it should get me to a 30 min jog in 8 weeks, after that I'll have about 6-8 weeks to work on my speed. (I'm not a fast runner).
I'm committed to jog/run 6 days a week, at least 20 min.
Is my first ever running competition since high school, my initial goals are:
- Lose 5kg by race day
- Jog/run the whole 5k, no walking.
Grand goals:
- Lose 7kg
- Complete the 5k under 35 min
This week: 75kg, 20 min of 1min run - 1.5min walk.
Post by: brandon1827 on May 27, 2021, 02:01:37 PM
I'm in week 5 of a beginner training plan on Nordic Track. The longest continuous run that we've done so far is 15 minutes. So while I'm doing okay, I'm not really ready to race for any reason other than "fun". My wife works at our City Parks & Rec and they're having a 5K and 10K race this coming Saturday that she talked me into signing up for. I have no plan to run the whole thing or even half of it...I'm just going to do what I can do since this was on short notice. It's been extremely humid lately, with highs into the 90s recently...so I just hope to make the 3.1 miles and call it a day.
Post by: Epor on May 27, 2021, 02:25:14 PM
Awesome goals and good luck Epor!Thank you. I am running for fun too, I'm not looking at placing on top #100 or anything. I'm posting here so I keep track and can see some actual improvement. I checked my own beginner plan and seems similar to yours:
I'm in week 5 of a beginner training plan on Nordic Track. The longest continuous run that we've done so far is 15 minutes. So while I'm doing okay, I'm not really ready to race for any reason other than "fun". My wife works at our City Parks & Rec and they're having a 5K and 10K race this coming Saturday that she talked me into signing up for. I have no plan to run the whole thing or even half of it...I'm just going to do what I can do since this was on short notice. It's been extremely humid lately, with highs into the 90s recently...so I just hope to make the 3.1 miles and call it a day.
Week 5 day one: alternate 5min jog 3min walk
Week 5 day two: alternate 8min jog 5min walk
Week 5 day three: 20 min jog
Please do keep us posted about your race, 90s with high humidity makes thing much more difficult.
Post by: jambongris on May 27, 2021, 05:17:48 PM
Now I have 4 days to run at least 0.3k to get my 100k in May badge in Strava. I’m such a sucker for gamification.
Post by: brandon1827 on May 28, 2021, 09:33:09 AM
Awesome goals and good luck Epor!Thank you. I am running for fun too, I'm not looking at placing on top #100 or anything. I'm posting here so I keep track and can see some actual improvement. I checked my own beginner plan and seems similar to yours:
I'm in week 5 of a beginner training plan on Nordic Track. The longest continuous run that we've done so far is 15 minutes. So while I'm doing okay, I'm not really ready to race for any reason other than "fun". My wife works at our City Parks & Rec and they're having a 5K and 10K race this coming Saturday that she talked me into signing up for. I have no plan to run the whole thing or even half of it...I'm just going to do what I can do since this was on short notice. It's been extremely humid lately, with highs into the 90s recently...so I just hope to make the 3.1 miles and call it a day.
Week 5 day one: alternate 5min jog 3min walk
Week 5 day two: alternate 8min jog 5min walk
Week 5 day three: 20 min jog
Please do keep us posted about your race, 90s with high humidity makes thing much more difficult.
I think I've managed to luck out on weather. We had some pretty decent storms come through last night and are lingering through today. As of now, the highs for the race tomorrow are supposed to be in the 60s and then heat back up into the mid-80s by Sunday and Monday. So I won't have high heat as an excuse tomorrow morning, lol.
Post by: Morning Glory on May 28, 2021, 12:46:52 PM
Post by: Epor on May 28, 2021, 02:47:48 PM
Nice! High 30s here today so back to jackets and gloves! I'm traveling to see family this weekend and hoping to get a couple of short runs in while I'm there.Similar weather here. Do you use special gloves? I run early morning and my fingers & ears get really cold - but I don't like taking gloves and hat and then having to stuff them into my jogging pants pockets. I know the weather will warm up soon so is going to be a non-issue soon enough - but it would be nice to get a few more days (weeks?) of outside running time next Fall.
Post by: Morning Glory on May 29, 2021, 09:12:35 AM
Nice! High 30s here today so back to jackets and gloves! I'm traveling to see family this weekend and hoping to get a couple of short runs in while I'm there.Similar weather here. Do you use special gloves? I run early morning and my fingers & ears get really cold - but I don't like taking gloves and hat and then having to stuff them into my jogging pants pockets. I know the weather will warm up soon so is going to be a non-issue soon enough - but it would be nice to get a few more days (weeks?) of outside running time next Fall.
Right now I'm using mechanic gloves because I lost my thin stretchy ones and don't want to buy anything right now lol. The jacket I use has zipper pockets so I can put them in there and tie the jacket around my waist if I get hot. If it's really cold I wear my winter mittens, hat, and another hoodie on top of everything. I have a lot more trouble with my hands with biking than running.
Post by: jambongris on May 29, 2021, 04:07:43 PM
The slow running, the rehab exercises, and the 25-30km/week seem to really be helping as I didn’t have any IT band issues at all.
Really need to figure out a hydration solution though as I was not feeling great right after the run. (Also managed to get my HR higher than I’ve had it in a while.)
Post by: cmk on May 29, 2021, 05:50:58 PM
I have to say that running seems to be paying off in health benefits - so far, so good. We've bought the cheapest ACA plan for the last 3 years since we retired a little early, and have never (knock wood) had medical expenses. Now I'm on Medicare with a good gap plan, and I don't plan to quit running for many years. You don't quit running because you get old, you get old because you stop running!
Post by: cmk on May 29, 2021, 05:59:01 PM
Post by: lazycow on May 29, 2021, 10:38:03 PM
I *never* keep going if I feel even a twinge of pain; I just walk instead, and I do yoga every day, which really helps keep me flexible. It is perfect conditions now (12 C and sunny) so will head out soon.
Post by: mspym on May 30, 2021, 02:19:41 AM
Post by: Epor on May 31, 2021, 08:48:22 AM
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2 goals: 1.5min run - 2min walk (20min) x6 days.
Post by: Morning Glory on May 31, 2021, 10:56:30 PM
Post by: PoutineLover on June 01, 2021, 07:18:49 AM
Post by: brandon1827 on June 01, 2021, 08:25:45 AM
I did my 5K on Saturday. It was a blustery 55 degrees, so pretty nice conditions for running. I went fairly slow and just enjoyed it...finished around 30 minutes. I was a little sore after the race and a bit on Sunday...but I was good to go as of yesterday.
Post by: oneday on June 02, 2021, 08:31:19 PM
Joining! Today I re-started the C25K app for the nth time. I've run 5K's in the past, just never finished the training program. It's my personal challenge, and I hope to achieve it this summer.
Post by: Morning Glory on June 03, 2021, 07:11:42 AM
Post by: marty998 on June 05, 2021, 09:10:46 PM
BTW, Thanks for the parkrun mention. I had not heard of it before, but it turns out that there a 2 near enough for me to participate.
Woo hoo! Did you manage to get out to one on Saturday?
Post by: jambongris on June 06, 2021, 05:21:22 PM
Post by: oneday on June 06, 2021, 08:59:39 PM
Post by: jambongris on June 07, 2021, 05:04:58 AM
Finished week 1 of C25K! I've increased my speed .02% from the beginning to end of this week, lolThat’s moving in the right direction. At that rate you’ll be a whole 1% faster at 52 weeks.
I’ve gone in the opposite direction as I’m learning more about running. I’ve been intentionally slowing down some of my runs. Apparently going all out for every run isn’t a good way to improve.
Post by: Epor on June 07, 2021, 06:31:56 AM
Tracking.
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3 goals: 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Post by: brandon1827 on June 07, 2021, 06:34:52 AM
I’ve gone in the opposite direction as I’m learning more about running. I’ve been intentionally slowing down some of my runs. Apparently going all out for every run isn’t a good way to improve.
Yes...and this lesson is very important for runners to learn. Going all out and completely punishing your body on every run is a recipe for physical disaster at some point. Kudos for slowing down a bit and taking care of yourself.
Post by: Morning Glory on June 07, 2021, 08:37:18 AM
Post by: oneday on June 07, 2021, 02:08:30 PM
Finished week 1 of C25K! I've increased my speed .02% from the beginning to end of this week, lolThat’s moving in the right direction. At that rate you’ll be a whole 1% faster at 52 weeks.
I’ve gone in the opposite direction as I’m learning more about running. I’ve been intentionally slowing down some of my runs. Apparently going all out for every run isn’t a good way to improve.
1%? Wowsers! That's like, a lot, right? 😉
@jambongris fast *is* fun. Personally I can't sustain it. But nice to know the speed is there sometimes. Like when the 2-lb, off-leash Yorkie started growling & snapping at me? I was happy to put it in a higher gear and move away even more quickly.
Post by: jambongris on June 07, 2021, 02:39:42 PM
Finished week 1 of C25K! I've increased my speed .02% from the beginning to end of this week, lolThat’s moving in the right direction. At that rate you’ll be a whole 1% faster at 52 weeks.
I’ve gone in the opposite direction as I’m learning more about running. I’ve been intentionally slowing down some of my runs. Apparently going all out for every run isn’t a good way to improve.
1%? Wowsers! That's like, a lot, right? 😉
@jambongris fast *is* fun. Personally I can't sustain it. But nice to know the speed is there sometimes. Like when the 2-lb, off-leash Yorkie started growling & snapping at me? I was happy to put it in a higher gear and move away even more quickly.
You won't get any argument from me that fast is fun. I just started running three months ago and spent the first month treating every run as a record attempt. My body didn't appreciate it.
In addition to being easier on my legs, going slow now is supposedly part of how to get faster in the long run - "building an aerobic base" as I've been lead to understand. It also makes these 30°C days easier to handle.
I have to constantly look at my pace and remind myself to slow down. There's definitely still part of me that just wants to go fast.
Vroom vroom.
Post by: PoutineLover on June 08, 2021, 07:52:41 AM
I'm committed to keeping up the routine going even when it's hot, but this kind of weather is tough! Who else is struggling with this heat wave?
Post by: jambongris on June 08, 2021, 08:48:40 AM
Today was super hot and humid so it made the run a little extra challenging. I broke into a dripping sweat almost immediately. I didn't push myself on speed and just did a little over 3k at my average pace.
I'm committed to keeping up the routine going even when it's hot, but this kind of weather is tough! Who else is struggling with this heat wave?
It definitely adds to the challenge.
I picked up a small water bottle that straps to my hand. It only holds about 350 ml which isn't a lot but it's a whole lot more than nothing when it's 30°C+.
I've also started planning my runs around the local splash pads. There are 4 or 5 within a few kms of me so I try and run through them for a quick cool down mid-run. I also keep my eyes open for people watering their front gardens in the hopes that they'll give me a quick spray with their hose. No luck so far.
Post by: brandon1827 on June 08, 2021, 09:23:26 AM
Post by: PoutineLover on June 08, 2021, 09:35:42 AM
Today was super hot and humid so it made the run a little extra challenging. I broke into a dripping sweat almost immediately. I didn't push myself on speed and just did a little over 3k at my average pace.
I'm committed to keeping up the routine going even when it's hot, but this kind of weather is tough! Who else is struggling with this heat wave?
It definitely adds to the challenge.
I picked up a small water bottle that straps to my hand. It only holds about 350 ml which isn't a lot but it's a whole lot more than nothing when it's 30°C+.
I've also started planning my runs around the local splash pads. There are 4 or 5 within a few kms of me so I try and run through them for a quick cool down mid-run. I also keep my eyes open for people watering their front gardens in the hopes that they'll give me a quick spray with their hose. No luck so far.
A water bottle is a good idea. I don't like the idea of having to hold something, but I guess if it's small and straps on it won't be too annoying.
There is a water fountain on my route that has misty sprays around it, running through it provided a bit of relief. I just wish there were more.
Post by: jambongris on June 08, 2021, 09:45:01 AM
Today was super hot and humid so it made the run a little extra challenging. I broke into a dripping sweat almost immediately. I didn't push myself on speed and just did a little over 3k at my average pace.
I'm committed to keeping up the routine going even when it's hot, but this kind of weather is tough! Who else is struggling with this heat wave?
It definitely adds to the challenge.
I picked up a small water bottle that straps to my hand. It only holds about 350 ml which isn't a lot but it's a whole lot more than nothing when it's 30°C+.
I've also started planning my runs around the local splash pads. There are 4 or 5 within a few kms of me so I try and run through them for a quick cool down mid-run. I also keep my eyes open for people watering their front gardens in the hopes that they'll give me a quick spray with their hose. No luck so far.
A water bottle is a good idea. I don't like the idea of having to hold something, but I guess if it's small and straps on it won't be too annoying.
There is a water fountain on my route that has misty sprays around it, running through it provided a bit of relief. I just wish there were more.
This is the one I got: https://www.mec.ca/en/product/6013-015/QuickSqueeze-Lite-Handheld?colour=FLB23 (https://www.mec.ca/en/product/6013-015/QuickSqueeze-Lite-Handheld?colour=FLB23)
It's hard to get big swigs from this bottle which may have been a design decision to encourage smaller sips so that your water supply lasts longer.
I'd also rather not run with a water bottle but it sure beats heat stroke.
Post by: brandon1827 on June 08, 2021, 10:11:29 AM
Post by: jambongris on June 08, 2021, 10:22:32 AM
Spoiler: show
Post by: FreelanceToFreedom on June 08, 2021, 02:57:44 PM
I read a quote somewhere that perfectly summarized my thoughts on modern running shoes vs. the human foot (paraphrased) - "What are you going to trust more, millions of years of human evolution, or 40 years of Nike trying to make more money?"
Post by: mspym on June 08, 2021, 06:47:02 PM
Post by: Morning Glory on June 08, 2021, 10:00:29 PM
Any barefoot/minimalist runners here? For years I ran in Brooks Ghosts, but often had foot and ankle problems. I was introduced to the barefoot running style and minimalist shoes, and now that's all I wear (I've run in Xero shoes and Lems so far, as well as Xero sandals). It definitely took some time to get adapted as you have to rebuild muscles that have atrophied over time - but I think it's well worth looking into, particularly if you are injury prone.
I read a quote somewhere that perfectly summarized my thoughts on modern running shoes vs. the human foot (paraphrased) - "What are you going to trust more, millions of years of human evolution, or 40 years of Nike trying to make more money?"
3 days no running due to heat and obligations :(. I'm using Brooks Ghost right now and I have to say that they aren't as good as the Saucony Ride series I had before. It definitely helps if I run on dirt or gravel instead of pavement.
Post by: brandon1827 on June 09, 2021, 06:07:37 AM
Post by: mspym on June 09, 2021, 03:29:55 PM
Post by: jrhampt on June 09, 2021, 03:54:05 PM
Post by: Morning Glory on June 09, 2021, 04:41:23 PM
I have been getting up at the crack of dawn to run because I'm currently in the midwest, actually more northern lattitude than CT but it's been in the 90s all week. So I went from running in 50s and 60s in the morning to very humid (87% this morning) 70+ temps and I am not loving it. June used to be my favorite running month of the whole year but it has been demoted and May has taken its place lately.
I'm in the midwest too. Taking a few days off due to heat and general busy-ness. Last weekend was beautiful and I got some extra miles in while visiting family. I got used to running in the cold this winter and have to say that 30-40F is my favorite temperature range.
Post by: jrhampt on June 10, 2021, 07:17:10 AM
I have been getting up at the crack of dawn to run because I'm currently in the midwest, actually more northern lattitude than CT but it's been in the 90s all week. So I went from running in 50s and 60s in the morning to very humid (87% this morning) 70+ temps and I am not loving it. June used to be my favorite running month of the whole year but it has been demoted and May has taken its place lately.
I'm in the midwest too. Taking a few days off due to heat and general busy-ness. Last weekend was beautiful and I got some extra miles in while visiting family. I got used to running in the cold this winter and have to say that 30-40F is my favorite temperature range.
Yeah, 30-40 is refreshing and very enjoyable. Probably my favorite too, but I also like the 50s very much. It's warm enough for a leisurely walk/cool down after the run but still feels deliciously cool while running.
Post by: cerat0n1a on June 10, 2021, 09:19:07 AM
Post by: jambongris on June 12, 2021, 07:28:30 AM
How quickly do you lose your fitness when you don't run?
I'm realizing that I have a mental hook that's causing me to run too often (I think) lest I lose my fitness. While that's not the only reason I'm running as often as I am I think it's definitely playing into it and as a result I'm probably not improving as much as I might if I gave myself some proper rest days.
I ran my first half-marathon yesterday on a lark and it took me exactly 3 times longer than my 10k personal best. I was intentionally running slowly, and not looking for an impressive time, but I still felt pretty gassed by the end of the run. Under ideal conditions I think I could probably get as low as 2.5 times my 10k PB. Looking at online pace calculators/estimators I feel like I should be faster based on my 10k time.
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
Post by: cerat0n1a on June 12, 2021, 02:31:34 PM
Question for the more experienced runners:
How quickly do you lose your fitness when you don't run?
I'm realizing that I have a mental hook that's causing me to run too often (I think) lest I lose my fitness. While that's not the only reason I'm running as often as I am I think it's definitely playing into it and as a result I'm probably not improving as much as I might if I gave myself some proper rest days.
I ran my first half-marathon yesterday on a lark and it took me exactly 3 times longer than my 10k personal best. I was intentionally running slowly, and not looking for an impressive time, but I still felt pretty gassed by the end of the run. Under ideal conditions I think I could probably get as low as 2.5 times my 10k PB. Looking at online pace calculators/estimators I feel like I should be faster based on my 10k time.
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
Couple of weeks of not running would probably be the point where I'd expect to start losing fitness. Multiplier for 10k to HM is generally reckoned to be around 2.2-2.25, maybe a bit less for women, a little higher if you're a sprinter or something.
Post by: amberfocus on June 12, 2021, 03:54:03 PM
Question for the more experienced runners:
How quickly do you lose your fitness when you don't run?
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
Two runs per week is generally enough to maintain cardiovascular fitness. If you stop cold turkey, you should be okay for a couple of weeks before fitness starts to drop (but that can be slowed down with cross-training and returns fairly quickly). Training loads are very individual and keyed to your personal goals, but the general guidance for distance running is 80% of mileage at easy pace, and 20% focused on speedwork. But you have to listen to your body and back off if you're feeling fatigued. All the training in the world won't do you any good if you DNS due to injury.
Post by: jambongris on June 12, 2021, 05:54:22 PM
I think I need to give myself more rest days. Part of me really wants to just run a lot. Every day. As fast as I can. But I also went to get faster.Question for the more experienced runners:
How quickly do you lose your fitness when you don't run?
I'm realizing that I have a mental hook that's causing me to run too often (I think) lest I lose my fitness. While that's not the only reason I'm running as often as I am I think it's definitely playing into it and as a result I'm probably not improving as much as I might if I gave myself some proper rest days.
I ran my first half-marathon yesterday on a lark and it took me exactly 3 times longer than my 10k personal best. I was intentionally running slowly, and not looking for an impressive time, but I still felt pretty gassed by the end of the run. Under ideal conditions I think I could probably get as low as 2.5 times my 10k PB. Looking at online pace calculators/estimators I feel like I should be faster based on my 10k time.
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
Couple of weeks of not running would probably be the point where I'd expect to start losing fitness. Multiplier for 10k to HM is generally reckoned to be around 2.2-2.25, maybe a bit less for women, a little higher if you're a sprinter or something.
A multiple of 2.2 for 10k to HM seems inconceivable to me (that would cut 36 minutes off my current HM time).
I could maybe eke out 2.5x if all the stars aligned. I think that’s probably a sign that I need to continue working on my endurance - lots of slow easy kms.
Post by: jambongris on June 12, 2021, 05:55:47 PM
I’m slowly coming around to the long slow runs.Question for the more experienced runners:
How quickly do you lose your fitness when you don't run?
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
Two runs per week is generally enough to maintain cardiovascular fitness. If you stop cold turkey, you should be okay for a couple of weeks before fitness starts to drop (but that can be slowed down with cross-training and returns fairly quickly). Training loads are very individual and keyed to your personal goals, but the general guidance for distance running is 80% of mileage at easy pace, and 20% focused on speedwork. But you have to listen to your body and back off if you're feeling fatigued. All the training in the world won't do you any good if you DNS due to injury.
Post by: amberfocus on June 12, 2021, 08:21:20 PM
Question for the more experienced runners:
How quickly do you lose your fitness when you don't run?
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
Two runs per week is generally enough to maintain cardiovascular fitness. If you stop cold turkey, you should be okay for a couple of weeks before fitness starts to drop (but that can be slowed down with cross-training and returns fairly quickly). Training loads are very individual and keyed to your personal goals, but the general guidance for distance running is 80% of mileage at easy pace, and 20% focused on speedwork. But you have to listen to your body and back off if you're feeling fatigued. All the training in the world won't do you any good if you DNS due to injury.
I’m slowly coming around to the long slow runs.
Long slow runs will make you faster over ALL distances, including the 5K and 10K, but for the half (and full) marathon distance, it is the core of your training. If your 10K time is 45 min, you can absolutely get a sub-2 half with proper training. Are you following a training plan?
Post by: Morning Glory on June 12, 2021, 09:15:26 PM
Question for the more experienced runners:
How quickly do you lose your fitness when you don't run?
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
I didn't run much for about 2 years and was able to do 4 miles from the start without walking. It only took about a month to be able to do nine miles. This was in cold weather and I didn't time myself. I had been cycling quite a bit so my baseline cardio fitness was good.
Post by: cerat0n1a on June 13, 2021, 02:03:08 AM
I think I need to give myself more rest days. Part of me really wants to just run a lot. Every day. As fast as I can. But I also went to get faster.
A multiple of 2.2 for 10k to HM seems inconceivable to me (that would cut 36 minutes off my current HM time).
I could maybe eke out 2.5x if all the stars aligned. I think that’s probably a sign that I need to continue working on my endurance - lots of slow easy kms.
Even elite Olympic distance runners will do most of their running at an easy pace (of course, their "easy" is faster than my 5k pace). Running a lot is of course the way to get faster, but it's also the way to get injured, and running fast all the time is definitely the way to get injured. Training programmes should be a small amount of running faster than race pace, a small amount of running at race pace, and most of your running a good bit slower. Different people will argue for different proportions of each, but not many will disagree with the basic idea. As for rest days, remember that for endurance (or indeed for weights/strength), it's not the training itself where your body rebuilds itself a little better, it's during the recovery from training.
Most running calculators would say a 45 minute 10k is equivalent to a HM of just under 1:40. Some people will be a bit slower than that, others a bit faster, but that's the ball park.
Post by: jambongris on June 13, 2021, 05:33:03 AM
I was following a training plan but I stopped because of IT band issues.Question for the more experienced runners:
How quickly do you lose your fitness when you don't run?
How much rest do you give yourself when you're looking to improve on your times and how much rest is too much such that you start losing your fitness?
Two runs per week is generally enough to maintain cardiovascular fitness. If you stop cold turkey, you should be okay for a couple of weeks before fitness starts to drop (but that can be slowed down with cross-training and returns fairly quickly). Training loads are very individual and keyed to your personal goals, but the general guidance for distance running is 80% of mileage at easy pace, and 20% focused on speedwork. But you have to listen to your body and back off if you're feeling fatigued. All the training in the world won't do you any good if you DNS due to injury.
I’m slowly coming around to the long slow runs.
Long slow runs will make you faster over ALL distances, including the 5K and 10K, but for the half (and full) marathon distance, it is the core of your training. If your 10K time is 45 min, you can absolutely get a sub-2 half with proper training. Are you following a training plan?
For now I’m just running. Mostly slow kms to build up endurance and to strengthen the weak muscles that were causing the IT band issues.
Post by: jambongris on June 13, 2021, 05:39:53 AM
I think I need to give myself more rest days. Part of me really wants to just run a lot. Every day. As fast as I can. But I also went to get faster.
A multiple of 2.2 for 10k to HM seems inconceivable to me (that would cut 36 minutes off my current HM time).
I could maybe eke out 2.5x if all the stars aligned. I think that’s probably a sign that I need to continue working on my endurance - lots of slow easy kms.
As for rest days, remember that for endurance (or indeed for weights/strength), it's not the training itself where your body rebuilds itself a little better, it's during the recovery from training.
Most running calculators would say a 45 minute 10k is equivalent to a HM of just under 1:40. Some people will be a bit slower than that, others a bit faster, but that's the ball park.
This is what I need to remind myself of. Bodies build strength on rest days. I’ve heard this before, many times, but part of me still associates improvement with more exercise.
I think this is just a case of running calculators not applying equally to everyone. I struggle to see how I could run a HM that fast.
Post by: Epor on June 13, 2021, 06:43:12 AM
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4 goals: 3r-1.5w, 5r-2.5w (20min) x6 days.
Weight has not changed in 3 weeks. I am ravenous around 3PM and eat a bunch of snacks. Maybe I should pre-plan the meals of the day or something.
Post by: jambongris on June 13, 2021, 07:03:57 AM
Tracking.Nice progress.
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4 goals: 3r-1.5w, 5r-2.5w (20min) x6 days.
Weight has not changed in 3 weeks. I am ravenous around 3PM and eat a bunch of snacks. Maybe I should pre-plan the meals of the day or something.
One suggestion I’ve seen when trying to lose weight is to not rely solely on the scale but to also take measurements of your body (thighs, waist, chest, etc.) If you’re replacing fat with muscle then your weight might not go down but your measurements should, since muscle is denser than fat.
Post by: Morning Glory on June 13, 2021, 08:15:47 AM
Today I got in a good run before it got hot. 6.8 miles at 10.35 average pace, and I didn't have to walk on the hills! I had an issue with motion sickness from watching my shadow running in front of me on the westward stretch.
Post by: jambongris on June 13, 2021, 08:30:40 AM
Today I got in a good run before it got hot. 6.8 miles at 10.35 average pace, and I didn't have to walk on the hills! I had an issue with motion sickness from watching my shadow running in front of me on the westward stretch.
Nice. I went for my first ever morning run this morning. The afternoon and evening heat were getting to be too much.
I really enjoyed it. Morning runs are a really nice way to start the day.
I went 7km at around 6:50/km (~4.3 miles @11:00/mile) - my slowest pace yet. I actually managed to keep my heart rate in Zone 2 the whole time.
Post by: PoutineLover on June 13, 2021, 08:55:01 AM
Post by: amberfocus on June 13, 2021, 12:30:34 PM
I think this is just a case of running calculators not applying equally to everyone. I struggle to see how I could run a HM that fast.
The calculators are presuming appropriate training for each distance. If you can run a 5K/10K time of X, and the calculator is predicting a half/full marathon time of Y, that does not mean that you will be able to run that predicted half/full marathon time right out of the gate. That is your potential time, but you have to bring it out with training first. I have no doubt whatsoever that you can massively improve your half-marathon time into the neighborhood of those calculators, but it's gonna take time. Heck, you probably have a Boston qualifier in you if you're willing to put in the work.
I'm sorry to hear about the IT band issues. That was one of my first running injuries too, and it took me out for a while. Heart, lungs, and muscles train up fairly quickly, but joints, tendons, and bones take much longer to adapt to the stresses of running. If you're getting injured, it means your body is not yet ready for what you're putting it through. Respect your body and your limits, and back off until your injury heals, or you'll suffer greater setbacks in the long run. Focus on cardio cross-training and strength work in the meantime. The key to running success is patience.
Post by: jambongris on June 13, 2021, 04:57:40 PM
I think this is just a case of running calculators not applying equally to everyone. I struggle to see how I could run a HM that fast.
The calculators are presuming appropriate training for each distance. If you can run a 5K/10K time of X, and the calculator is predicting a half/full marathon time of Y, that does not mean that you will be able to run that predicted half/full marathon time right out of the gate. That is your potential time, but you have to bring it out with training first. I have no doubt whatsoever that you can massively improve your half-marathon time into the neighborhood of those calculators, but it's gonna take time. Heck, you probably have a Boston qualifier in you if you're willing to put in the work.
That makes sense. I could see myself theoretically getting that HM time with more focused training.
I'm sorry to hear about the IT band issues. That was one of my first running injuries too, and it took me out for a while. Heart, lungs, and muscles train up fairly quickly, but joints, tendons, and bones take much longer to adapt to the stresses of running. If you're getting injured, it means your body is not yet ready for what you're putting it through. Respect your body and your limits, and back off until your injury heals, or you'll suffer greater setbacks in the long run. Focus on cardio cross-training and strength work in the meantime. The key to running success is patience.
Thanks. Although it was completely self-inflicted due to a combination of ignorance and hubris. I'm doing a better job listening to my body and I've learned that slow runs mean really slow runs. Previously, my "slow runs" were at a perceived effort level of 6/7 as opposed to my threshold runs at 8/9. Now I'm going a lot slower; closer to 7:00/km.
I'm also doing more preventative strengthening exercises to hopefully avoid further IT band issues. Lots of glute exercises - years of sitting in a chair have come back to bite me in the ass.
Post by: jrhampt on June 17, 2021, 09:40:20 AM
Post by: oneday on June 17, 2021, 10:40:49 PM
Finished week 1 of C25K! I've increased my speed .02% from the beginning to end of this week, lol
Week 2 is in the can. Pace is slowly getting a bit faster, but not in a linear fashion. Best pace was next to last workout.
What is improving by leaps and bounds is the amount of minutes continuously running. Cool!
Post by: ToTheMoon on June 17, 2021, 11:05:07 PM
What is improving by leaps and bounds is the amount of minutes continuously running. Cool!
This is awesome @oneday!
I have found that running with a friend who runs at a slow but steady pace has been the very best thing for me. I tend to go out too hard and then hurt myself or just gas out. I have a very good friend who subscribes to slow and steady. I run behind her, and we rarely ever stop. I am amazed at the distances I can go, (and even enjoy myself!) when my pace slows way way down.
We have decided to sign up for the Canada Day run at our local ski hill. It will be 10km long with 1,315m of vertical gain (6.2miles/4,314ft.) Thank goodness for the great food at the top. There will be no record-setting paces that day! :D
Post by: oneday on June 17, 2021, 11:40:27 PM
What is improving by leaps and bounds is the amount of minutes continuously running. Cool!
This is awesome @oneday!
I have found that running with a friend who runs at a slow but steady pace has been the very best thing for me. I tend to go out too hard and then hurt myself or just gas out. I have a very good friend who subscribes to slow and steady. I run behind her, and we rarely ever stop. I am amazed at the distances I can go, (and even enjoy myself!) when my pace slows way way down.
We have decided to sign up for the Canada Day run at our local ski hill. It will be 10km long with 1,315m of vertical gain (6.2miles/4,314ft.) Thank goodness for the great food at the top. There will be no record-setting paces that day! :D
I don't have a running partner. However the app has several "trainers" that provide encouragement along the way. I've chosen Johnny Dead, the zombie. I think of Zombieland's Rule 1 when I am out there (cardio!) :)
I'm imaginging you and your partner like Aragorn, Gimli and Legolas trotting all day long across the plains of Rohan...on an epic adventure!
Running *up* a ski hill! Impressive! You must post about it afterwards!
Post by: Bumbles8 on June 18, 2021, 02:56:08 AM
I’ll share more over time. But had a great trail run yesterday. The most enjoyable run I’ve ever had. Everything just felt right. This is coming from someone who never thought “enjoy” and “running” would go together.
I’m training for an endurance challenge next year, so the miles per week have consistently going up over the last ~months. Getting pretty close to the top end of what I will want to do per week.
Post by: brandon1827 on June 18, 2021, 06:31:25 AM
I haven't run all week as I've been trying to tackle a couple of big home projects; one of which is to clean out the garage and do a floor coating. Due to this, my treadmill is in my outbuilding unplugged and gathering dust, lol. I hope to get everything finished up this weekend and kick back in early next week. I still have 21 weeks until my next half marathon, so I don't think missing a few days is going to impact me for race preparation.
Hope everyone has a great weekend and good running!
Post by: jambongris on June 18, 2021, 08:38:24 AM
Welcome Bumbles8, glad to have you with us.The thought of a treadmill fills me with dread. (A dreadmill?) Part of what I enjoy about my runs is exploring the neighbourhood and just being outside.
I haven't run all week as I've been trying to tackle a couple of big home projects; one of which is to clean out the garage and do a floor coating. Due to this, my treadmill is in my outbuilding unplugged and gathering dust, lol. I hope to get everything finished up this weekend and kick back in early next week. I still have 21 weeks until my next half marathon, so I don't think missing a few days is going to impact me for race preparation.
Hope everyone has a great weekend and good running!
I also run in loops so that when I’m 5k away from home I can’t just give up - I’ve got to get home somehow, might as well keep running.
We have an exercise bike that I used all winter but when I went for my first outdoor bike ride of the spring it was a revelation. It made me realize how much of a slog the exercise bike had been. I think I’d feel the same on a treadmill.
Do you find it difficult to stay motivated on the treadmill?
Post by: Morning Glory on June 18, 2021, 09:34:03 PM
Welcome Bumbles8, glad to have you with us.The thought of a treadmill fills me with dread. (A dreadmill?) Part of what I enjoy about my runs is exploring the neighbourhood and just being outside.
I haven't run all week as I've been trying to tackle a couple of big home projects; one of which is to clean out the garage and do a floor coating. Due to this, my treadmill is in my outbuilding unplugged and gathering dust, lol. I hope to get everything finished up this weekend and kick back in early next week. I still have 21 weeks until my next half marathon, so I don't think missing a few days is going to impact me for race preparation.
Hope everyone has a great weekend and good running!
I also run in loops so that when I’m 5k away from home I can’t just give up - I’ve got to get home somehow, might as well keep running.
We have an exercise bike that I used all winter but when I went for my first outdoor bike ride of the spring it was a revelation. It made me realize how much of a slog the exercise bike had been. I think I’d feel the same on a treadmill.
Do you find it difficult to stay motivated on the treadmill?
Yes! I watch bands I like on YouTube and I still can only handle 45 minutes. The ones at the gym weren't so bad because I could people watch and listen to music and watch basketball on tv all at once.
Post by: jambongris on June 19, 2021, 07:24:35 AM
Last night I decided to run in the rain since it’s an easy way to stay cool. I was warming up, pre run, at the corner, when a woman in a car rolled down her window and started clapping for me. (It seemed like a sincere gesture and not mocking or creepy.) I couldn’t make out what she said but it was a nice encouragement at the beginning of a very wet run.
I’ve also been attacked by several birds recently who dive bombed the back of my head and I’ve run through so much of my city that I hadn’t previously seen (#citystrides).
Post by: oneday on June 20, 2021, 10:35:55 PM
Everything just felt right. This is coming from someone who never thought “enjoy” and “running” would go together.
I never thought I would like running when I was younger, either. But now I get it.
Bad news, every one. Today my knee hurts. Regretting that I didn't do my scheduled run yesterday and complete week 3 of the program :(
I went on a 7 mile, brisk-ish walk with a friend today, wearing the compression sleeve I usually have on that knee. Was all good. Took the compression sleeve off and sat in the park with other friends for a few hours. Still fine. Later, met other friends for dinner on a restaurant patio. By this time, I'm thinking, "something feels a bit odd." By the time the meal is over, I know there is something wrong. It hurts about a 2 on a scale of 10 and is the tiniest bit swollen. I hope it's just tired/overuse. I've been icing it and keeping it up on a footstool as much as possible and plan to stay off it as much as possible for a day longer than the point that it no longer hurts/feels funny. :(
Post by: brandon1827 on June 21, 2021, 06:19:42 AM
The thought of a treadmill fills me with dread. (A dreadmill?) Part of what I enjoy about my runs is exploring the neighbourhood and just being outside.
Do you find it difficult to stay motivated on the treadmill?
Over the years that I've been a runner, I've done a good deal of road running, a good deal of treadmill running, and a mixture of both during training. Where I live is rural (not in a neighborhood) and the roads aren't really conducive to running. It's a somewhat narrow, country road with lots of blind spots for drivers...so my wife won't let me run out there for fear that I'll get run over.
I think getting in the truck and driving to somewhere just so I can run outside doesn't make a ton of sense for me either given my schedule, so I really am enjoying just popping into the garage, raising the door up, and jumping on the treadmill to get a run. It allows me more time at home with my wife and son, which is the most important thing to me. Also, we have a Nordic Track with a little 10-inch screen on it. We got a free year of the iFit App. They have programs for different types of running and the videos are recordings with trainers guiding you through various countries...so it's like a "live" experience and it's easy to forget that I'm in my garage. The treadmill auto adjusts incline/decline and speed in order to mimic the terrain the trainer is running, so it's pretty neat...and about the best I can do given the circumstances. It doesn't affect my motivation at all, in fact being at home and just having to go to the garage to train eliminates any excuses I have not to train. It's not as good as being on a nice, open greenway or trail, but I like it.
Post by: jambongris on June 21, 2021, 07:41:01 AM
There are definitely country roads out there that I wouldn’t want to run on.
The thought of a treadmill fills me with dread. (A dreadmill?) Part of what I enjoy about my runs is exploring the neighbourhood and just being outside.
Do you find it difficult to stay motivated on the treadmill?
Over the years that I've been a runner, I've done a good deal of road running, a good deal of treadmill running, and a mixture of both during training. Where I live is rural (not in a neighborhood) and the roads aren't really conducive to running. It's a somewhat narrow, country road with lots of blind spots for drivers...so my wife won't let me run out there for fear that I'll get run over.
I think getting in the truck and driving to somewhere just so I can run outside doesn't make a ton of sense for me either given my schedule, so I really am enjoying just popping into the garage, raising the door up, and jumping on the treadmill to get a run. It allows me more time at home with my wife and son, which is the most important thing to me. Also, we have a Nordic Track with a little 10-inch screen on it. We got a free year of the iFit App. They have programs for different types of running and the videos are recordings with trainers guiding you through various countries...so it's like a "live" experience and it's easy to forget that I'm in my garage. The treadmill auto adjusts incline/decline and speed in order to mimic the terrain the trainer is running, so it's pretty neat...and about the best I can do given the circumstances. It doesn't affect my motivation at all, in fact being at home and just having to go to the garage to train eliminates any excuses I have not to train. It's not as good as being on a nice, open greenway or trail, but I like it.
I watched a bunch of videos of people trying to maintain Eliud Kipchoge’s 2 hour marathon pace on a treadmill where you can set the treadmill to hold a specific pace. I’d love to try that. (I’ve tried it outside but I can’t hold a steady pace at that speed so it’s hard to gauge if I’m going fast enough. Assuming that I can even run that fast!)
Post by: Epor on June 21, 2021, 09:35:00 AM
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4: 75.8kg 3r-1.5w, 5r-2.5w (20min) x6 days.
Week 5 goal: 5r-3w (20minx2days), 8r-5w (20minx2days), Non-Stop 20min run.
Week 5 on C25K ramps things considerably... I'm running 6 days, so I get to do the 3 day set twice.
Post by: Bumbles8 on June 22, 2021, 10:38:51 AM
I try to do all my runs during the week, and tend to have other activities during the weekend. But managed to sneak in a run on Saturday to get to my weekly goal. Missed my Friday run due to travel.
I have been really fortunate with pain/injuries so far. I hope this continues for the rest of the year, fingers crossed. Having mostly just managed minor aches that end up going away.
The heat has added a whole other factor too! Man, it slows me down. And I used to do more running before work, but the runs have gotten long enough that they mess up the morning schedule. And I just refuse to wake up before 4am for runs.
Post by: jambongris on June 22, 2021, 05:31:20 PM
https://citystrides.com (https://citystrides.com)
If you log your runs using GPS you can upload your runs and it will keep track of how many of the streets you’ve completed in any city that you’ve run in.
I’m up to 7% of my city. My plan is to get all the streets within about 5k of my house as I’m not really interested in driving to other parts of the city just to collect streets.
I’m seeing parts of my neighbourhood that I was oblivious to before. There’s so much to see out there.
There are a few people that have 100% of my city completed, including a colleague of mine.
Post by: amberfocus on June 24, 2021, 12:11:18 PM
I watched a bunch of videos of people trying to maintain Eliud Kipchoge’s 2 hour marathon pace on a treadmill where you can set the treadmill to hold a specific pace. I’d love to try that. (I’ve tried it outside but I can’t hold a steady pace at that speed so it’s hard to gauge if I’m going fast enough. Assuming that I can even run that fast!)
Could you try using a stopwatch on a 400m track? Just keep pace in 100m increments -- you'd have to cover it in 17 seconds for a 2 hour marathon. I'd personally prefer that to a treadmill, because I have never even tried to put a treadmill up to 13.1 mph (do they even go that high?!), and I'd be worried about flying off the back of it and hurting myself. Also, having high enough leg turnover to keep up with a treadmill belt moving beneath you is not exactly the same as actually propelling your whole body forward at the same pace, so doing it on the track would be a truer comparison, to boot.
As for the treadmill boredom question... I'm perfectly happy running in loops forever (either I'm spaced out in a meditative state, or I'm working too hard to care), so boredom on or off the treadmill is not an issue. But my main reason for wanting a treadmill is for backup in case of inclement weather. A blizzard can bury (or ice up) the local sidewalks, shoulders, trails, and track for many days. A long run scheduled during a summer heat wave can be very dangerous. If your feet get soaked through, you can wind up rubbing the skin right off your toes (ask me for my gross photos, I have them, LOL). And for the non-morning people among us, it's convenient to be able to run after dark without risking getting hit by a car, tripping on a curb, or eaten by a coyote.
Treadmills are also nice if your neighborhood has a lot of crosswalks or traffic. The incline feature lets you do hills if you don't have any of the appropriate grade nearby. (The opposite can also be true -- you can be surrounded by hills, but you just want to do some flats.) You can also watch TV while running, keep ample food/drink nearby, and take unlimited bathroom breaks. I believe the belt is also easier on your joints, at least compared to concrete/asphalt.
So there are plenty of reasons to go treadmill, but it's ultimately down to personal preference. But I'm totally with you on the stationary bike, though -- I can't stand them.
Post by: Epor on June 28, 2021, 07:21:59 AM
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4: 75.8kg, 3r-1.5w, 5r-2.5w (20min) x6 days.
Week 5: 75.6kg, 5r-3w (20minx2days), 8r-5w (20minx2days), Non-Stop 20min run.
Week 6 goals: 5r-3w-8r-3w-5r (x2days) 10r-3w-10r (x2days), 22min jog (x2days).
Post by: brandon1827 on June 28, 2021, 07:33:01 AM
Post by: jambongris on June 28, 2021, 09:10:42 AM
My plan going forward is ~50 km/week with one run a week involving speed work and the rest being slow easy runs.
Not interested in following a training plan for now and I don’t have any specific goals or upcoming races. Just looking to improve my aerobic fitness and to enjoy some long meditative runs outdoors.
Post by: Bumbles8 on June 29, 2021, 07:39:00 AM
I set new weekly and monthly distance records yesterday (63 km and 204 km).
My plan going forward is ~50 km/week with one run a week involving speed work and the rest being slow easy runs.
Not interested in following a training plan for now and I don’t have any specific goals or upcoming races. Just looking to improve my aerobic fitness and to enjoy some long meditative runs outdoors.
This is pretty close to what I’m doing. But no speed work. And I’m hoping to level out where I am now - with just slightly higher mileage than listed.
Still yet to be seen if I can consistently fit 40 miles per week into my Monday - Friday. I would assume I come up short one a month or so. Maybe a planned taper week with lower mileage here and there.
I do have something I am training towards, but it’s not running related. But running is one of the best ways for me to build the aerobic base
Post by: Epor on July 13, 2021, 08:47:46 AM
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4: 75.8kg, 3r-1.5w, 5r-2.5w (20min) x6 days.
Week 5: 75.6kg, 5r-3w (20minx2days), 8r-5w (20minx2days), Non-Stop 20min run.
Week 6: 75.5kg, got hurt on a wednesday (I fell and hurt my leg).
Week 6 repeat: 5r-3w-8r-3w-5r, 10r-3w-10r, 22min jog. I ran only 3 days due to injury.
Week 7 goals: 25 min jog non stop x6.
Post by: Epor on July 19, 2021, 11:54:37 AM
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4: 75.8kg, 3r-1.5w, 5r-2.5w (20min) x6 days.
Week 5: 75.6kg, 5r-3w (20minx2days), 8r-5w (20minx2days), Non-Stop 20min run.
Week 6: 75.5kg, got hurt on a wednesday (I fell and hurt my leg).
Week 6 repeat: 5r-3w-8r-3w-5r, 10r-3w-10r, 22min jog. I ran only 3 days due to injury.
Week 7 goals: 25 min jog non stop x6.
Week 7 was ok-ish. Could not quite run all six days for 25min non-stop. If my mornings were humid I had to walk a little.
Week 8 goals: 28min non-stop.
Post by: Bumbles8 on July 19, 2021, 01:15:16 PM
The last two weeks have not gone to plan. Legs have not been feeling it and I’ve been super busy. 27 and 26 mile week.
Going to be another crazy busy week but may be able to sneak in a run early Saturday if lucky. Hoping for at least 30+. The 40/week is definitely aggressive
Post by: brandon1827 on July 20, 2021, 09:40:55 AM
I'm in week 6 of my beginner running program. So far the longest run we've done is 25 minutes and I seemed to manage that okay. One thing that has been a revelation to me during this program that I never realized before in all my years of running is the mindset of running with as little effort as possible. It seems intuitive to me know that it's clicked in my head, but I always just ran hard and would sometimes be wiped out after. Now I've been focusing on an efficient running form (relaxed shoulders, arms swinging from the elbows, heart rate at 77 or below) and it's making a world of difference for me. I always used to be of the mind that I needed to go hard all the time...but I'm learning that running "easy" can get me to my goals and I'll be in much better shape. It's just doing the same thing consistently over and over that seems to be yielding results for me now and I'm a bit stunned by it, lol
Post by: jrhampt on July 20, 2021, 12:09:34 PM
Nice work everyone.
I'm in week 6 of my beginner running program. So far the longest run we've done is 25 minutes and I seemed to manage that okay. One thing that has been a revelation to me during this program that I never realized before in all my years of running is the mindset of running with as little effort as possible. It seems intuitive to me know that it's clicked in my head, but I always just ran hard and would sometimes be wiped out after. Now I've been focusing on an efficient running form (relaxed shoulders, arms swinging from the elbows, heart rate at 77 or below) and it's making a world of difference for me. I always used to be of the mind that I needed to go hard all the time...but I'm learning that running "easy" can get me to my goals and I'll be in much better shape. It's just doing the same thing consistently over and over that seems to be yielding results for me now and I'm a bit stunned by it, lol
How do you get your heart rate that low when you run??
Post by: jambongris on July 20, 2021, 12:29:10 PM
77 is crazy low. My walking heart rate is in the low 80s (resting HR in the mid 50s).Nice work everyone.
I'm in week 6 of my beginner running program. So far the longest run we've done is 25 minutes and I seemed to manage that okay. One thing that has been a revelation to me during this program that I never realized before in all my years of running is the mindset of running with as little effort as possible. It seems intuitive to me know that it's clicked in my head, but I always just ran hard and would sometimes be wiped out after. Now I've been focusing on an efficient running form (relaxed shoulders, arms swinging from the elbows, heart rate at 77 or below) and it's making a world of difference for me. I always used to be of the mind that I needed to go hard all the time...but I'm learning that running "easy" can get me to my goals and I'll be in much better shape. It's just doing the same thing consistently over and over that seems to be yielding results for me now and I'm a bit stunned by it, lol
How do you get your heart rate that low when you run??
My easy runs are around 6:45/km in order to keep my heart rate below 145.
I started out with the same mindset as brandon1827. I thought runners went all out every time - injuries taught me the error of my ways. Now I relish my long slow meditative runs.
Post by: brandon1827 on July 20, 2021, 02:12:54 PM
Like @jambongris I suffered injuries in the past and throughout training, I'd end up getting to race day with a myriad of aches and pains and just thought that was how I was supposed to feel. Trying to focus on my effort level/heart rate is helping me tremendously...and those long, slow, consistent runs day after day are making me feel like I could run forever.
Post by: jambongris on July 21, 2021, 10:16:38 AM
Okay...so I'm going to blame this on brain fog from getting up at 4:00 a.m. the day I posted that. I had the number 77 stuck in my head. While that was the correct number, it was in the totally incorrect context. What the trainer was talking about was 77% of your max heart rate...not a heart rate of 77...I'm an idiot, lol. That should make much more sense. It does to me after a full night's sleep.
That aligns with what I understand. My slow runs, where I keep my heart rate below ~150, are at around 77% of my max HR.
Post by: RunningintoFI on July 21, 2021, 08:07:20 PM
A couple tips that I have learned throughout the years that I think are relevant for everyone.
In my experience, if you want to run faster in the moment, the place to focus is your arms instead of your legs. Your arms are actually driving all of your momentum while running and if you pay attention, your arm form falls apart usually before everything else does. You want to finish a race strong?? Focus on pumping the daylights out of your arms - your legs will follow.
My two favorite speed workouts are unbelievably simple but that has what made them stick for years.
1 minute repeats with 1 minute active recovery between speed sections. I love this cuz I can pick whatever pace I'm shooting for - 1 mile, 5k race, 8k, etc. - and run it over and over while still getting a good run out of it. Added bonus - your run goes much faster because you are only thinking about surviving 1 minute instead of 30+.
30s-20s-10s with 2 minute active recovery windows. This workout is scalable for distance but I do it around 5k and 10k training typically. So 30 seconds at 5k race pace, followed immediately by 20 seconds at 2 mile pace and 10 seconds at 1 mile or all out pace. This forces your body to learn how to adjust pace at various points on short notice. Great for building up finishing strength.
The last best piece of advice I have ever gotten for running/racing is to remember that 90% of your races are probably going to suck. It is really hard to get the confluence of all variables to line up perfectly on race day. But you need to approach 100% of your races like they are going to be the 10% that you crush. This means that you will get the best results if you go out aiming to run the best time of your life and see how your body responds in the race. If it just isn't a 10% day, then you tried and there is nothing to regret.
How I apply the above is running every 5K I participate in like it is a 2 mile race. I go out trying to run the best 2 miles of my life and then endure whatever I can for the last 1.12 miles. Disclaimer - you will feel like death most of the time doing this, but when it hits, you will feel like an Olympic champion.
Sorry for the long list of things but I seriously love running and could type out a whole book here. I love the process and thinking how friggin amazing it is to be able to float through the air for those temporary moments between foot steps. Keep on lacing up those shoes!
Post by: brooklynmoney on July 21, 2021, 08:20:12 PM
Post by: brandon1827 on July 22, 2021, 06:53:35 AM
@brooklynmoney You ran 8-10Ks? Like 48 miles? Damn!
Post by: jrhampt on July 23, 2021, 11:24:22 AM
Okay...so I'm going to blame this on brain fog from getting up at 4:00 a.m. the day I posted that. I had the number 77 stuck in my head. While that was the correct number, it was in the totally incorrect context. What the trainer was talking about was 77% of your max heart rate...not a heart rate of 77...I'm an idiot, lol. That should make much more sense. It does to me after a full night's sleep.
That aligns with what I understand. My slow runs, where I keep my heart rate below ~150, are at around 77% of my max HR.
Ha, ok that makes more sense. My running heart rate is usually around 150/160.
Post by: brandon1827 on August 27, 2021, 08:59:26 AM
I'm a few weeks into my half marathon program and it's still going pretty good so far.
Post by: Epor on August 27, 2021, 11:41:47 AM
Anyone still running?
I'm a few weeks into my half marathon program and it's still going pretty good so far.
Sure we are! My 5k is coming (end of Sept) and I managed to jog the whole 3.1 miles a couple times. I can jog 2miles ok but that extra mile is uncomfortable; I will be trying to hit the 3.1 miles 3x week starting next week.
I made a switch from audio books to music, and I found it helpful. Maybe I should listen to more upbeat audiobooks. The last one was "The Mosquito" (A history of death, debilitating diseases, suffering and misery in general).
Post by: brooklynmoney on August 28, 2021, 11:59:30 AM
Post by: jambongris on August 29, 2021, 05:54:30 PM
Anyone still running?Still running over here. Had to take a week off after I ripped off a toenail that had already mostly fallen off - the removal and recovery ended up being more painful than I expected.
I'm a few weeks into my half marathon program and it's still going pretty good so far.
Brought my mileage back up and hit a PB of 76 km this week.
Not training for anything at the moment. I just started running last March so I’m just working on building a good base for now with lots of Zone 2 runs. I may look to train for a marathon or half marathon next year depending on how my winter running goes.
I’m also using CityStrides to track my attempts to run all the streets in my city. I’m up to ~550/8271 streets.
Post by: Weisass on August 29, 2021, 06:36:29 PM
I'm signed up for the Philly half in November, but most of my running group is doing the marathon or NYC or Chicago, so I'm already running 10-13 miles runs on the weekends and have been since May. I have zero desire to go for the marathon though. Don't want to get injured. I wish there was another distance like a 15 miler or even 18.
Me too! Looking forward to the half in Philly. If you haven’t run it before, it’s a great, flat course. I PRD last time I ran the full marathon there.
Post by: mspym on August 29, 2021, 07:09:50 PM
Post by: Morning Glory on August 29, 2021, 07:16:05 PM
Post by: brooklynmoney on August 29, 2021, 08:29:49 PM
I'm signed up for the Philly half in November, but most of my running group is doing the marathon or NYC or Chicago, so I'm already running 10-13 miles runs on the weekends and have been since May. I have zero desire to go for the marathon though. Don't want to get injured. I wish there was another distance like a 15 miler or even 18.
Me too! Looking forward to the half in Philly. If you haven’t run it before, it’s a great, flat course. I PRD last time I ran the full marathon there.
Ooh good! My PR is 2:03. But from about 11 years ago. I would love to break 2 hours but I hate so we work so I don’t know if I’m willing to do what it takes to get faster haha.
Post by: brandon1827 on August 30, 2021, 09:11:27 AM
Post by: brooklynmoney on September 05, 2021, 11:22:55 AM
Post by: brandon1827 on September 07, 2021, 07:47:57 AM
I'm slowly upping my mileage. This past week was my most mileage yet as I did a 4-mile run Sunday, 3-mile run Tuesday, 3-mile run Thursday, then 5-mile run Saturday. My "long" run goes up a mile per week, so this week I'll be at 6 miles. When I was running/training regularly, I could do 6 miles like it was nothing...now that it's been a few years, I'm a little intimidated, lol.
Post by: Bumbles8 on September 07, 2021, 06:20:30 PM
Last couple weeks have been right around my weekly goal. And the weekly goal will not go any higher this year. I may actually start dialing back and hiking more.
Post by: jambongris on September 08, 2021, 08:50:49 AM
I set my 5k PB back in April when I was just getting into running. I’ve run over 900 km since then so I’m confident that I can improve on that 5k time. Sub-20 is the dream although I don’t think I’m quite there yet.
Post by: jambongris on September 11, 2021, 08:14:12 AM
Signed up for my first Park Run this weekend.
I set my 5k PB back in April when I was just getting into running. I’ve run over 900 km since then so I’m confident that I can improve on that 5k time. Sub-20 is the dream although I don’t think I’m quite there yet.
Parkrun went well this morning, weather was perfect.
This parkrun location is only in their second week so the turnout was only around 10 people but it was a nice atmosphere. Looking forward to going back in the future - it's close enough that I can bike there and back as well which doubles as a nice warmup.
Set a new sub 21 minute 5k PB according to Strava although I haven't received my official chip time yet - one minute off my previous PB.
Post by: jambongris on September 11, 2021, 11:14:42 AM
Signed up for my first Park Run this weekend.
I set my 5k PB back in April when I was just getting into running. I’ve run over 900 km since then so I’m confident that I can improve on that 5k time. Sub-20 is the dream although I don’t think I’m quite there yet.
Parkrun went well this morning, weather was perfect.
This parkrun location is only in their second week so the turnout was only around 10 people but it was a nice atmosphere. Looking forward to going back in the future - it's close enough that I can bike there and back as well which doubles as a nice warmup.
Set a new sub 21 minute 5k PB according to Strava although I haven't received my official chip time yet - one minute off my previous PB.
Chip time of 21:08. Still a lot of work needed to get sub-20.
Post by: cerat0n1a on September 11, 2021, 12:20:27 PM
It's been good having parkrun restarted here after a near 18 month gap. It's been such a big part of my life over the last 10 years, although it's a bit less sociable at the moment as we can't all pile into a cafe for a drink after the run. Still about 90 seconds slower than pre-pandemic - combination of a few extra pounds and no races.
Post by: jambongris on September 11, 2021, 12:58:52 PM
Chip time = one of the volunteers using the parkrun phone app, I assume? Well done on the PB - one minute is a big chunk of time, suggests there's plenty more to come.Correct.
It's been good having parkrun restarted here after a near 18 month gap. It's been such a big part of my life over the last 10 years, although it's a bit less sociable at the moment as we can't all pile into a cafe for a drink after the run. Still about 90 seconds slower than pre-pandemic - combination of a few extra pounds and no races.
Given that there were only 9 of us there wasn’t really much of a delay between the start and when I crossed the start line. Same for the finish. We were spread out enough that they had an easy time keeping track of everyone’s finish. So maybe +/-3 seconds at most.
It was also a nice confirmation that my watch is reasonably accurate, at least for straight-ish courses. My watch read 21:08 but with a distance of 5.03 km.
Post by: marty998 on September 11, 2021, 08:12:58 PM
Parkrun is cancelled here still for the foreseeable future. I'm glad you guys are enjoying it however.
My running progress basically hit the wall in May and I've had a few months of negative thoughts wondering whether "is this all there is" in terms of my PB's. Apart from a marathon PB in April, I haven't run a best time in any distance since Feb 2020 (5k), and you'd have to go back to mid 2019 to find a 10k and half marathon PB.
And this is despite logging more distance than ever. I finally had a come-to-jesus moment last month realising that all those extra miles were junk and my body had simply adapted to running slow because it was always tired.
So I've cut the distance back by 20%, added two interval workouts per week, and on the weekend doing a ~95% effort longer run.
The paces aren't quite back to my best, but they are most definitely going in the right direction again :)
Post by: cerat0n1a on September 12, 2021, 04:40:09 AM
My running progress basically hit the wall in May and I've had a few months of negative thoughts wondering whether "is this all there is" in terms of my PB's. Apart from a marathon PB in April, I haven't run a best time in any distance since Feb 2020 (5k), and you'd have to go back to mid 2019 to find a 10k and half marathon PB.
My parkrun PB is 7 years old, there comes a point in your life where you have to start focusing on age-related WAVA scores instead ;-) At least there my PB is only 2 years old.
I think I've managed to get a PB at some distance almost every year of the last 10 (this one excepted) - but that's because there's quite a range and some of them don't get run very often - 1 mile, 5k, 5 miles, 10k, 10 miles, half marathon, 20 miles, marathon and I guess I could potentially add 50K, 50miles, 100K etc. to that.
A lot of people do very well of just lots of long, slow stuff, without the need for much intervals or faster training, but others don't. I guess it's a question of finding what works for you. There's something to be said for just varying things and providing a different stimulus every so often too, rather than doing the same thing for years. And remembering that's it's recovery from training that makes you fitter, not the training itself.
Post by: jambongris on September 12, 2021, 02:24:02 PM
:( :( :( :(That’s got to be frustrating. Given that I’ve just recently started running I think I still have a lot of room to improve. That desire to improve is definitely a big motivator though and I hadn’t though about what will happen to my motivation once I peak - which is bound to happen eventually.
Parkrun is cancelled here still for the foreseeable future. I'm glad you guys are enjoying it however.
My running progress basically hit the wall in May and I've had a few months of negative thoughts wondering whether "is this all there is" in terms of my PB's. Apart from a marathon PB in April, I haven't run a best time in any distance since Feb 2020 (5k), and you'd have to go back to mid 2019 to find a 10k and half marathon PB.
And this is despite logging more distance than ever. I finally had a come-to-jesus moment last month realising that all those extra miles were junk and my body had simply adapted to running slow because it was always tired.
So I've cut the distance back by 20%, added two interval workouts per week, and on the weekend doing a ~95% effort longer run.
The paces aren't quite back to my best, but they are most definitely going in the right direction again :)
My other big motivator right now is CityStrides; trying to run every street in my city. I’m up to about ~8% after 1000 km so this could take a while. I’ve also gotten all of the easiest streets near my house.
Another option would be to make a new list of arbitrary PBs. Something like a 5k PB per season, per state, or per holiday (e.g. Halloween - you only get one attempt per year). Most metres of elevation in a 5k. Beer mile. The list is endless.
Your new training regime seems aggressive. I’ve been trying to follow the 80/20 rule although I’m probably closer to 90/10 at the moment. I think you’re a much more experienced runner than me though so I’ll just wish you good luck!
Post by: brandon1827 on September 14, 2021, 09:44:10 AM
Post by: Epor on September 26, 2021, 12:41:10 PM
Here we go!
Signed up for local 5k (Sept 26th).
...
Is my first ever running competition since high school, my initial goals are:
- Lose 5kg by race day
- Jog/run the whole 5k, no walking.
I DID IT! I ran it this morning with a friend and it was thrilling. I was all nervous at my corral waiting to start I could not believe it; then it started and it was so nice... I kept my pace and kept going... and going! I'm definitely signing up for next year!
Post by: brandon1827 on September 27, 2021, 12:59:38 PM
I had a fail of an 8 mile run yesterday...but I covered the 8 miles...so I guess that counts?
Run program bumps up from 3 runs per week to 4 runs per week this week. 7 weeks until half marathon time
Post by: jambongris on September 27, 2021, 04:46:04 PM
Congrats Epor!Here we go!
Signed up for local 5k (Sept 26th).
...
Is my first ever running competition since high school, my initial goals are:
- Lose 5kg by race day
- Jog/run the whole 5k, no walking.
I DID IT! I ran it this morning with a friend and it was thrilling. I was all nervous at my corral waiting to start I could not believe it; then it started and it was so nice... I kept my pace and kept going... and going! I'm definitely signing up for next year!
Post by: jambongris on October 17, 2021, 10:01:11 AM
Quote
"It never gets easier, you just get faster".
5k races/TTs are always going to hurt.
That being said, I'm remembering why fall is my favourite season. It's forkin' beautiful around here this time of year and running is so much more enjoyable when I'm not melting after 500 metres.
Post by: brandon1827 on October 18, 2021, 09:51:07 AM
Post by: jambongris on October 18, 2021, 12:35:43 PM
I’ve run the HM distance twice during Sunday easy runs but I’ve never raced that distance.
I’m thinking about using one of the Hal Higdon training plans since that’s what I’m using right now for 5k training. Not knowing much about the various training plans out there, is there any reason I shouldn’t use them? Or can anyone recommend a HM training plan that they prefer over the Hal Higdon plans?
(My stretch goal is 1h30m if that makes a difference.)
Post by: zygote on November 08, 2021, 09:43:27 AM
No time goals, at least. I just want to finish without having to walk the whole way. It was always a one-and-done bucket list for me. It'll just be two years late....
Post by: brandon1827 on November 08, 2021, 01:25:04 PM
Post by: mm1970 on November 08, 2021, 01:43:20 PM
Post by: jambongris on November 08, 2021, 02:01:33 PM
I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)I’m still learning when it comes to HRs but that seems high?!
The highest HRs that I’ve recorded over the last 12 months were all in the low 190s but now I have a hard time getting above 185 in the cooler weather.
I ran a 10k time trial last weekend, giving it all I had, and finished with an average HR of 169. I’m 36.
Do you have an abnormally high max HR for your age or are you just really good at pushing yourself?
Post by: jambongris on November 08, 2021, 02:02:02 PM
I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)And congrats!
Post by: jambongris on November 08, 2021, 02:10:56 PM
I dug a bit further and found a 5k from September where I averaged 180.I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)I’m still learning when it comes to HRs but that seems high?!
The highest HRs that I’ve recorded over the last 12 months were all in the low 190s but now I have a hard time getting above 185 in the cooler weather.
I ran a 10k time trial last weekend, giving it all I had, and finished with an average HR of 169. I’m 36.
Do you have an abnormally high max HR for your age or are you just really good at pushing yourself?
I guess what I’m trying to say is that it sounds like you put in a solid effort. Have some kudos from this internet stranger.
Post by: Weisass on November 09, 2021, 04:46:26 AM
Post by: brandon1827 on November 09, 2021, 07:54:10 AM
I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)
Congrats!!!
Post by: mm1970 on November 09, 2021, 10:17:44 AM
Abnormally high heart rate. I even asked my doc about it a few years ago - when I ran the uphill half with a 4000ft elevation gain, it easily hit 200 that race and had a difficult time getting it below 185.I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)I’m still learning when it comes to HRs but that seems high?!
The highest HRs that I’ve recorded over the last 12 months were all in the low 190s but now I have a hard time getting above 185 in the cooler weather.
I ran a 10k time trial last weekend, giving it all I had, and finished with an average HR of 169. I’m 36.
Do you have an abnormally high max HR for your age or are you just really good at pushing yourself?
He said "some people just run high, do you feel like you are going to pass out?" So...I'd estimate my HR is probably easily 15 bpm high when I run, compared to what it would be for a normal person. My resting HR is around 65.
Post by: jambongris on November 09, 2021, 11:26:22 AM
A half-marathon with 4000 ft of elevation?! Ouch. Was that a road race or a trail race?Abnormally high heart rate. I even asked my doc about it a few years ago - when I ran the uphill half with a 4000ft elevation gain, it easily hit 200 that race and had a difficult time getting it below 185.I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)I’m still learning when it comes to HRs but that seems high?!
The highest HRs that I’ve recorded over the last 12 months were all in the low 190s but now I have a hard time getting above 185 in the cooler weather.
I ran a 10k time trial last weekend, giving it all I had, and finished with an average HR of 169. I’m 36.
Do you have an abnormally high max HR for your age or are you just really good at pushing yourself?
He said "some people just run high, do you feel like you are going to pass out?" So...I'd estimate my HR is probably easily 15 bpm high when I run, compared to what it would be for a normal person. My resting HR is around 65.
Post by: cerat0n1a on November 09, 2021, 12:37:55 PM
Post by: jambongris on November 09, 2021, 01:18:23 PM
FWIW, I'm nearly the same age as mm1970, and my max heart rate at the end of a mile or 5k that I've run hard can hit 200. Resting heart rate in the forties. I know good runners my age whose heart rate maxes out at about 140. There's plenty of variation between people. That's why all those heart rate based training schedules work in terms of %max, or even min + %(max-min) rather than absolute numbers.Interesting.
If you ran in your twenties was your HR also abnormally high or is it just the case that your max HR hasn’t really declined much over the last ~20 years?
(Assuming you ran AND monitored your HR back then.)
I’m new to running and HR data so I have no idea what my HR looked like during physical exertion in my twenties.
I have a 5k ParkRun planned for this weekend and I’m trying for a PB. We’ll see how high my average HR ends up.
Post by: cerat0n1a on November 10, 2021, 01:15:03 AM
If you ran in your twenties was your HR also abnormally high or is it just the case that your max HR hasn’t really declined much over the last ~20 years?
(Assuming you ran AND monitored your HR back then.)
I’m new to running and HR data so I have no idea what my HR looked like during physical exertion in my twenties.
I have a 5k ParkRun planned for this weekend and I’m trying for a PB. We’ll see how high my average HR ends up.
Don't have heart rate data from back then, but maximum heart rate has certainly fallen by about 10 beats per minute over the past decade, so I assume it was higher.
I didn't run consistently - entered events - trained for some months to do them, then stopped running again. It was only the coming of parkrun that turned me into someone who has run week in week out for over a decade now.
Good luck for Saturday morning.
Post by: Jacinle on November 10, 2021, 04:54:29 AM
On Couch to 5k week7, this week is to run for 25 minutes, however I can only jog/fast walk as I am always out of breath
I think might need to retake week7
Goal is to run 30mins by end of this year!
Post by: jambongris on November 10, 2021, 05:57:30 AM
Aspired runner - beginnerWelcome to the club!
On Couch to 5k week7, this week is to run for 25 minutes, however I can only jog/fast walk as I am always out of breath
I think might need to retake week7
Goal is to run 30mins by end of this year!
Post by: brandon1827 on November 10, 2021, 07:15:14 AM
If you are struggling with a certain level, it is perfectly normal to go back and repeat a prior week. There is no one size fits all approach and I think you'll find over time that programs like that are good to give some structure, but you always need to listen to your body. If it tells you you're doing too much, too soon...then don't hesitate to go back and do a week over or take an additional rest day every now and then. Best of luck on your 30 min goal!
Post by: mm1970 on November 10, 2021, 10:32:00 AM
A half-marathon with 4000 ft of elevation?! Ouch. Was that a road race or a trail race?Abnormally high heart rate. I even asked my doc about it a few years ago - when I ran the uphill half with a 4000ft elevation gain, it easily hit 200 that race and had a difficult time getting it below 185.I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)I’m still learning when it comes to HRs but that seems high?!
The highest HRs that I’ve recorded over the last 12 months were all in the low 190s but now I have a hard time getting above 185 in the cooler weather.
I ran a 10k time trial last weekend, giving it all I had, and finished with an average HR of 169. I’m 36.
Do you have an abnormally high max HR for your age or are you just really good at pushing yourself?
He said "some people just run high, do you feel like you are going to pass out?" So...I'd estimate my HR is probably easily 15 bpm high when I run, compared to what it would be for a normal person. My resting HR is around 65.
Road race. Called "Pier to Peak". Fun times.
I also have no idea what my HR was in my 20s, because I'm old. I ran back then (I was in the Navy, so had no choice).
I used to wear a HR monitor in my 30s and 40s during spin class, particularly when pregnant. But I have no memory of what my HR was...just that I was trying to keep it below a certain number.
Post by: jambongris on November 13, 2021, 10:15:31 AM
A half-marathon with 4000 ft of elevation?! Ouch. Was that a road race or a trail race?Abnormally high heart rate. I even asked my doc about it a few years ago - when I ran the uphill half with a 4000ft elevation gain, it easily hit 200 that race and had a difficult time getting it below 185.I ran my half marathon yesterday. I swear my last. HR average was 173, ugh, but I didn't die? (I'm 51.)I’m still learning when it comes to HRs but that seems high?!
The highest HRs that I’ve recorded over the last 12 months were all in the low 190s but now I have a hard time getting above 185 in the cooler weather.
I ran a 10k time trial last weekend, giving it all I had, and finished with an average HR of 169. I’m 36.
Do you have an abnormally high max HR for your age or are you just really good at pushing yourself?
He said "some people just run high, do you feel like you are going to pass out?" So...I'd estimate my HR is probably easily 15 bpm high when I run, compared to what it would be for a normal person. My resting HR is around 65.
Road race. Called "Pier to Peak". Fun times.
I also have no idea what my HR was in my 20s, because I'm old. I ran back then (I was in the Navy, so had no choice).
I used to wear a HR monitor in my 30s and 40s during spin class, particularly when pregnant. But I have no memory of what my HR was...just that I was trying to keep it below a certain number.
That looks like a really interesting, and challenging, race. I'm guessing there aren't a lot of PBs set on that course.
Post by: jambongris on November 13, 2021, 10:23:48 AM
FWIW, I'm nearly the same age as mm1970, and my max heart rate at the end of a mile or 5k that I've run hard can hit 200. Resting heart rate in the forties. I know good runners my age whose heart rate maxes out at about 140. There's plenty of variation between people. That's why all those heart rate based training schedules work in terms of %max, or even min + %(max-min) rather than absolute numbers.Interesting.
If you ran in your twenties was your HR also abnormally high or is it just the case that your max HR hasn’t really declined much over the last ~20 years?
(Assuming you ran AND monitored your HR back then.)
I’m new to running and HR data so I have no idea what my HR looked like during physical exertion in my twenties.
I have a 5k ParkRun planned for this weekend and I’m trying for a PB. We’ll see how high my average HR ends up.
ParkRun went well. I set a new PB and managed to finish under the arbitrary time that I had set for myself.
When I ran this parkrun two months ago I finished 90 seconds slower with an average HR of 180 (max of 188). This morning my average HR was 170 (max of 183). I think the difference in HR was largely due to cooler temps as the effort level felt the same - it was 10 °C cooler today.
Post by: 2Birds1Stone on November 13, 2021, 12:56:22 PM
Terrible 2021 for me. Stopped running over the winter when it got really cold in NY, and haven't ran in almost three months now.
Keep procrastinating that firsts mile back. How do you motivate yourselves after a prolonged hiatus?
Well it took me another 5+ months after posting this to finally get the cobwebs off the ol' running shoes......but finally built back up to being able to run 5-7 miles at a clip without feeling like death. On track for ~34-40 miles for November.
Post by: jrhampt on November 15, 2021, 10:06:54 AM
Post by: JoePublic3.14 on November 15, 2021, 06:37:22 PM
Ahhhhhhh. Streak of bright blue skies and lovely cool running weather.
Yeah, that really helps, right? We’ve had very stiff winds lately until today. 43F with low winds….I can live with that. And bone dry. Now just hold that until spring.
Post by: brooklynmoney on November 22, 2021, 08:54:42 PM
Post by: Weisass on November 22, 2021, 08:57:34 PM
Post by: brooklynmoney on November 23, 2021, 05:06:55 AM
Ran a solid half this weekend in the city by my home. Cold, but invigorating!
Philly? I did Philly and loved it. Such a great course and city!
Post by: brandon1827 on November 23, 2021, 08:57:34 AM
Post by: jambongris on November 23, 2021, 09:44:06 AM
I’m thinking about signing up for the Winterman race in Ottawa. It’s scheduled for February 20th where the average high is -5 °C and the average low is -15 °C (23 °F and 5 °F respectively).
They have marathon and half-marathon distances but I think I’ll stick to the 10k if I end up registering. (It looks like there were 32 Marathon runners in 2020 compared to ~5000 in the Ottawa Marathon. A few even BQ’d.)
Post by: jambongris on November 23, 2021, 01:23:56 PM
Ran my half a little over a week ago and just forgot to report back. Went fairly well, but I had an issue I've never had before...hand swelling. It was cold (around 38 degrees at the start), but I'm not sure if that's what caused the swelling or if it was something else. Really weird. Nice race altogether. Already signed up for my next one in March!My hands are the first parts of my body to suffer any effects from cold weather. I see people out running without gloves below 5 °C and I shudder.
I’ve never had swelling though. My hands tend to stiffen up if I let them get too cold for too long.
Post by: brandon1827 on November 24, 2021, 06:42:22 AM
Post by: Weisass on November 24, 2021, 07:52:40 PM
Ran a solid half this weekend in the city by my home. Cold, but invigorating!
Philly? I did Philly and loved it. Such a great course and city!
Yup! It’s a great course for a PR. Nice and flat!
Post by: JoePublic3.14 on November 26, 2021, 07:12:11 PM
I just ran my 13th half marathon. I’ve been training consistently since March 2020. The thing that is depressing is I used to roll out of bed hungover in my 30s and blow past the times I post now. It seems so unfair to work harder and make less progress! I read somewhere to look at PBS by decade. Anyone else feel like this? I know it’s normal but it’s frustrating.
Yeah, that’s a distinct problem….birthdays piling up. Various techniques maybe to decrease how bad it feels. Check the Boston qualifying times. Check age group winners for various races. Plot things up and scale your results and expectations. Focus also on striving to have a perfect race. Hit your target splits, great hydration and nutrition.
Post by: jambongris on November 27, 2021, 10:42:57 AM
Parkrun offers age-graded results which help give you an idea of how you compare to other age brackets. There are probably calculators online you can use to perform the same calculation.I just ran my 13th half marathon. I’ve been training consistently since March 2020. The thing that is depressing is I used to roll out of bed hungover in my 30s and blow past the times I post now. It seems so unfair to work harder and make less progress! I read somewhere to look at PBS by decade. Anyone else feel like this? I know it’s normal but it’s frustrating.
Yeah, that’s a distinct problem….birthdays piling up. Various techniques maybe to decrease how bad it feels. Check the Boston qualifying times. Check age group winners for various races. Plot things up and scale your results and expectations. Focus also on striving to have a perfect race. Hit your target splits, great hydration and nutrition.
Post by: Bumbles8 on November 28, 2021, 07:15:31 AM
But have transitioned my training away from running as much and more towards hiking. (On trail with a loaded pack).
I may still try to run a marathon after work one day - no official race. Just go knock one out.
Post by: jambongris on November 28, 2021, 07:36:33 AM
Been a while since I updated, but I passed over 1,000 miles a month or so ago. This is just insanity for me - since I’ve never been a runner in my life. I want to scream it from the rooftops because I’m proud, but also not many ways to bring it up without sounding like a huge brag.
But have transitioned my training away from running as much and more towards hiking. (On trail with a loaded pack).
I may still try to run a marathon after work one day - no official race. Just go knock one out.
That's awesome, congratulations! There's something really satisfying about nice round milestone numbers.
I've gone out with a local trail running group a few times. It's a very different experience from running around in the city - very soothing for the soul.
Post by: jambongris on December 04, 2021, 08:28:46 AM
I love nice round numbers.
Post by: brooklynmoney on December 10, 2021, 08:51:30 PM
Parkrun offers age-graded results which help give you an idea of how you compare to other age brackets. There are probably calculators online you can use to perform the same calculation.I just ran my 13th half marathon. I’ve been training consistently since March 2020. The thing that is depressing is I used to roll out of bed hungover in my 30s and blow past the times I post now. It seems so unfair to work harder and make less progress! I read somewhere to look at PBS by decade. Anyone else feel like this? I know it’s normal but it’s frustrating.
Yeah, that’s a distinct problem….birthdays piling up. Various techniques maybe to decrease how bad it feels. Check the Boston qualifying times. Check age group winners for various races. Plot things up and scale your results and expectations. Focus also on striving to have a perfect race. Hit your target splits, great hydration and nutrition.
Thanks both. Good advice. A bit out from the race and I haven’t thought about my time again just how much fun I had that weekend. Which is a good reminder of the real reason I run.
Post by: jambongris on January 03, 2022, 08:14:45 PM
As this was my first year running I'm looking forward to see what I can do now that I have a better aerobic base. I've signed up for 2 races so far. Winterman, a 10k race at the end of February where the average temperature is somewhere between -5 and -10 °C, and the Ottawa 1/2 marathon.
Here's to 2022.
Post by: brandon1827 on January 04, 2022, 08:32:05 AM
I ran a half in November 21 and have my next one coming up in March in Myrtle Beach, SC. It was nice to get back into running/training for races last year and I look forward to a productive and race-filled 2022
Post by: jrhampt on January 04, 2022, 12:00:41 PM
January-March is the time of year when I'd prefer to do a few weekly runs when the weather is ok and rely mostly on the gym, but I find myself doing longer daily (cold) runs due to lingering pandemic.
Post by: brooklynmoney on January 04, 2022, 07:35:08 PM
Post by: Jacinle on January 05, 2022, 11:40:27 AM
Yes, welcome @JacinleHappy new year!
If you are struggling with a certain level, it is perfectly normal to go back and repeat a prior week. There is no one size fits all approach and I think you'll find over time that programs like that are good to give some structure, but you always need to listen to your body. If it tells you you're doing too much, too soon...then don't hesitate to go back and do a week over or take an additional rest day every now and then. Best of luck on your 30 min goal!
Guess god might have a plan. right after my post I was down in serious cold (has a covid scare though as some close contact is +ve and I thought I am , double jabbed though so not too worry). re-run from 6th week after recovery and finally hit week 9 (final) right on xmas eve and push thru the 30mins running very slowly ! milestone achieved! 2022 Q1 goal is to keep the habit 30mins run/3 times a week + strength / 2 times a week; not sure how I can stick to it if I need to go back to office though, was using the commute time to do this.
Post by: jambongris on January 21, 2022, 07:55:00 AM
I’ve got my layers dialed in now and I can’t get enough of it. I love getting home and having a layer of ice on my eyelashes - there’s something very satisfying about the whole endeavour.
Now that I’ve run in all four seasons I can confirm that my favorite seasons in general are in the same order as my favorite running seasons: autumn, winter, spring, and summer.
Post by: JoePublic3.14 on January 23, 2022, 06:12:49 PM
Post by: Naomi on January 24, 2022, 08:33:13 PM
Today, I got up early to do my long run, 11 miles, because it was so nice outside in the low 40's. I'm at work right now so I might be struggling later, but it was worth it.
The high tomorrow is 27 and snowing so I might skip tomorrow. I don't mind the snow, but the ice is more of a problem and hard to see in the dark.
I could always run on a treadmill, but I would rather run in a blizzard. The treadmill is just so boring and time goes so slow.
Post by: brandon1827 on January 27, 2022, 07:18:18 AM
Post by: Poundwise on January 27, 2022, 10:03:48 AM
Post by: Britan on January 27, 2022, 10:18:43 AM
Post by: mm1970 on January 27, 2022, 10:41:46 AM
I joined a run club in the new year, hoping to get some motivation. I’m a real couch potato. Even when I’ve been fit in other ways, running has always been my weak spot. If I can even run a mile, I’ll be happy. I’ll join in this year (unless there’s gonna be a 2022 thread?)We should probably start a 2022 thread. But I joined a run training group, week 1 down...9 more to go. Supposed to run 3x a week, but I'm only running 2, because that's what I feel like doing.
I'm a dedicated Galloway run/walker.
Post by: jambongris on January 27, 2022, 11:47:34 AM
I joined this thread last year but wasn't able to do any exercise at all; instead I gained over ten pounds. But I have been running 3x a week since December and I feel great! I even ran 3 miles yesterday (slowly) without having to stop and walk. I guess this is a silver lining to climate change in that the weather has been tolerably warm even in mid January.Interestingly our January has been colder than average this year. We even hit -30 °C for the first time in 4 years.
I can’t get enough of it. So much better than +30 °C in the sun. The only part that I struggle to keep warm is my hands. For that I use a trick that a fellow runner taught me: run with your arms extended straight and swing them harder than usual. It increases blood flow to the hands and works a charm. It looks funny but it sure beats the alternative.
Post by: Weisass on January 27, 2022, 12:05:45 PM
I joined a run club in the new year, hoping to get some motivation. I’m a real couch potato. Even when I’ve been fit in other ways, running has always been my weak spot. If I can even run a mile, I’ll be happy. I’ll join in this year (unless there’s gonna be a 2022 thread?)
Good thought to start one. I’m about 100 miles in for the year, feeling good so far.
Post by: jambongris on January 27, 2022, 01:39:50 PM
Nice. I’m right around the same distance. I set an ambitious goal of 200 km per month for 2022 (~125 miles). So far I’m on pace.I joined a run club in the new year, hoping to get some motivation. I’m a real couch potato. Even when I’ve been fit in other ways, running has always been my weak spot. If I can even run a mile, I’ll be happy. I’ll join in this year (unless there’s gonna be a 2022 thread?)
Good thought to start one. I’m about 100 miles in for the year, feeling good so far.
Post by: Naomi on January 31, 2022, 10:24:10 PM
Post by: jrhampt on February 01, 2022, 06:38:39 AM
Post by: Lomonossov on February 01, 2022, 07:18:45 AM
I'm joining the thread as I prepare for my first half-marathon in April. I ran a few 10k races and while my pace isn't super fast - last 10k took me 55 min to complete - I felt in need of the challenge.
I am using this (https://www.runnersworld.com/uk/training/half-marathon/a25887045/beginner-half-marathon-training-schedule/) plan I found on-line, but I would take any piece of advice that my fellow MMM runners have to offer.
So far I've been training running around 25 to 30 km per week and I'm doing OK. I'll increase that slowly as the race gets closer.
Anyway, I'll be posting my progress here.
Nice to meet y'all.
Post by: jambongris on February 01, 2022, 07:51:43 AM
I didn't run during the blizzard this weekend since there was no visibility and it would have been too deep, or the day after since the roads were still getting cleared. But I broke out my traction devices yesterday and ran on the roads. I've got three sets of traction devices: snowtrax, yaktraks, and kahtoola microspikes. Of the three, the microspikes are the most heavy-duty, and I tend to use them for trail runs or winter hiking. The yaktraks I use when there's a layer of ice on the roads, and the snowtrax I just picked up at costco and tried out yesterday on the packed snow with spots of ice. Anyone else have winter/snow-specific running equipment?I borrowed a pair of slip-on traction devices when I ran on a multi-use winter trail (compacted snow) and it was a dream. I can’t stand them in the city though. I don’t enjoy using them where they can contact the pavement (maybe I just haven’t tried the right kind). I just use a pair of GoreTex On Cloud shoes to keep my feet warm and dry.
I do struggle when there’s a thin layer of snow on the road as it gets very slippery but I just consider it part of the challenge (cornering is a blast). I’ve also developed a pretty good idea of where to run around here to avoid icier spots and I make hunting down well paved streets and sidewalks a bit of a game. Also, our city dumps insane amounts of ice on the streets and sidewalks so as long as it isn’t actively snowing there’s usually decent traction.
Post by: jrhampt on February 01, 2022, 08:12:34 AM
I didn't run during the blizzard this weekend since there was no visibility and it would have been too deep, or the day after since the roads were still getting cleared. But I broke out my traction devices yesterday and ran on the roads. I've got three sets of traction devices: snowtrax, yaktraks, and kahtoola microspikes. Of the three, the microspikes are the most heavy-duty, and I tend to use them for trail runs or winter hiking. The yaktraks I use when there's a layer of ice on the roads, and the snowtrax I just picked up at costco and tried out yesterday on the packed snow with spots of ice. Anyone else have winter/snow-specific running equipment?I borrowed a pair of slip-on traction devices when I ran on a multi-use winter trail (compacted snow) and it was a dream. I can’t stand them in the city though. I don’t enjoy using them where they can contact the pavement (maybe I just haven’t tried the right kind). I just use a pair of GoreTex On Cloud shoes to keep my feet warm and dry.
I do struggle when there’s a thin layer of snow on the road as it gets very slippery but I just consider it part of the challenge (cornering is a blast). I’ve also developed a pretty good idea of where to run around here to avoid icier spots and I make hunting down well paved streets and sidewalks a bit of a game. Also, our city dumps insane amounts of ice on the streets and sidewalks so as long as it isn’t actively snowing there’s usually decent traction.
Yes, some of them are definitely overkill for running on pavement - the microspikes, for example, which are a GAME CHANGER for hiking and trail running on ice and snow - but the yaktraks are helpful when there's just a slippery coating on the roads for that little extra bit of traction - they're coils instead of spikes so you don't get that grinding sensation on pavement.
Post by: Naomi on February 03, 2022, 11:51:49 PM
I wore trail shoes for the sections of sidewalk that were not cleared. I'm lucky to be able to go 1 mile on the sidewalk from my house to paved trails that go for miles and miles (these trails were completely cleared today).
Post by: jambongris on February 20, 2022, 10:36:44 AM
The temperature was perfect, -14 °C (-21 °C with the wind chill). The ground conditions were definitely tricky though. I went back and forth on whether or not I should wear traction devices but in the end decided not to. The course was on a footpath that runs through the cemetery and the conditions were equal parts loose snow, slush, salted asphalt, and ice. The traction devices would have helped on the icy sections but they would have driven me nuts on the asphalt and loose snow sections. I'd say about 25% of runners were wearing slip-on traction devices.
The hot soup broth at the finish line really hit the spot. I'm thinking about taking a thermos of hot broth on my longer winter runs if I'm not starting/ending at home.
I've noticed recently that my eyes get irritated/tired/sore/blurry on harder runs and it really hit me today in the last km. When I crossed the finish line I had a hard time keeping my eyes open for several minutes. I'm not really sure how to describe it; it was a very odd sensation. The only thing I can think of is that it was somewhat similar to the vasovagal syncope reflex responses* that I've had in the past at the sight of blood. I'm guessing that it's all related somehow.
*self-diagnosed...
Didn't manage a PB (although maybe I did because it was my first "official" 10k race) but I did manage to finish in the top 10 out of 160 entrants.
In other running news I'm 6 streets away from crossing the 1000 street barrier in my quest to run as many streets in Ottawa as possible. Only ~7500 more to go...
I'm really not looking forward to summer weather. I know I'll acclimatize to the heat as the seasons change but the thought of running in +30 °C is really unappealing right now.
How's everyone else doing with their winter running?
Post by: brandon1827 on February 21, 2022, 07:56:41 AM
Post by: jambongris on May 30, 2022, 09:16:40 AM
I had set an aspirational goal of 1:30 which I wasn’t able to hit but I’m still really happy with how it went. Managed to finish under 1:33. I was on pace at 10k but I just couldn’t hold it for the second half.
My speedwork came in handy though as I was able to run the last km in around 4 minutes. I’ve never seen my heart rate that high.
Ended up running the whole race with a runner friend that I had previously met at a ParkRun which really helped. Having someone to push me and keep my pace up was a big help.
I’m thinking about trying again for 90 minutes at the Toronto HM since it’s in the fall which will hopefully mean cooler temps.
The marathon winner set a new Ottawa Marathon record yesterday, 2:06:XX! Incompréhensible.
Post by: mspym on June 02, 2022, 08:02:03 PM
Post by: brandon1827 on June 03, 2022, 06:43:42 AM
Good luck getting back to your running routine @mspym! It can always be a little hard starting back up after a layoff. I'm trying to decide now if I should start back up after 3 half marathons in the past 6 months, or maybe take a small break and work on strength training and swimming for a while before getting back to training in August. I'm just afraid to take that much time completely off from running, so I'll most likely try to keep a baseline of around 10 treadmill miles per week so I won't be starting completely from scratch.