Ran a 10k - Official Thread (7 Viewers)

[ChiefD]

Nice job Ivan. And wife.

 

[ClownCausedChaos2]

Nice job CCC. You had that thing owned until that last big hill. Still very impressive.

Thanks Chief, much appreciated!And I made the thread title! One of my life's goals achieved!

 

[ChiefD]

Independence Middle School 5K

Nice little low key race. Probably about 200 people. Course winds through a pretty nice neighborhood. Conditions were pretty good. Just under 60 degrees and not a ton of wind. I showed up and saw a buddy that runs around the same paces as me. At least we were running the same before you know...whatever. Anyway, he's been doing tons of distances races, so his goal was a modest sub 20 race. Perfect. I basically just paced off him the entire race. I felt good...not great. But I hung tough and got it done. Finished in 19:45. Felt great to get back under 20 minutes. Not sure exactly where I finished overall, as I had to leave right after because of my daughters softball game. Think I finished 2nd in my age group and around 6th overall but that's unconfirmed.

Mile splits:

Mile 1 - 6:20 (185 bpm)

Mile 2 - 6:28 (193 bpm)

Mile 3 - 6:17 (195 bpm)

.12 - .40 (196 bpm)

Felt good to finish strong. Very encouraging result.

ETA: 2/9 Age Group (+3 seconds) & 5/163 Overall

Good race but dammit, Hang10. I KNOW you can go faster.

 

[tri-man 47]

One America 500 Festival Mini Marathon

Anyway, it was a pretty great day and I spent time reflecting on how far I've come. I started my Couch-to-5K a year and a day before this HM (and I took basically all of November and December off for no other reason that I was lazy). I definitely need to make improvements for next time, but I can't wait to lace up my shoes again and get out for a run.

I wasn't sure I would ever run a HM and I was pretty certain I would never run more than one. Now I am 100% sure I will run more ... in fact I'm signing up for the next year's Indy HM right away.

Love reading this last part. Sorry you didn't quite meet your goal, but you came pretty damn close and it sounds like you learned a lot. And it's not uncommon for the cardiovascular system to be ahead of where your legs are, particularly for new(ish) runners. Introduce some hill work into your next half marathon training cycle for strength, and I bet you see some good gains.

Congrats!

These stories never get old! Congrats, phatdawg!

And nice quip, Brony.

 

[phatdawg]

phatdawg - nice race and great progression over the last year. I guess you could say that that 'pit stop' really hurt your time. BWWAAHHHH HA HA HA HA!

I see what you did there!

I would have been pretty mad if I would have missed 1:59.59 by less than the time it took me to take that pit stop.

 

[phatdawg]

Thanks for the kind words guys. It really was a great day and a testament to how far I've come in terms of my health. The only reason I started to run (and exercise in general) was to lose some weight so I could get healthier, have energy to play with my kids and hopefully stick around for as long as I can. Now, I actually enjoy running.

So, how long do I need to rest before I can get out and start running again?

 

[FUBAR]

Thanks for the kind words guys. It really was a great day and a testament to how far I've come in terms of my health. The only reason I started to run (and exercise in general) was to lose some weight so I could get healthier, have energy to play with my kids and hopefully stick around for as long as I can. Now, I actually enjoy running.

So, how long do I need to rest before I can get out and start running again?

Depends how you feel, but Higdon's guide is a useful template for this week:

Zero WeekSunday: Recovery begins the minute you step into the finishing chute. Keep moving and start drinking, preferably a replacement drink such as Gatorade. Research suggests that refueling works best if done immediately after exercise, when the body is eager to absorb energy. As soon as your stomach can tolerate food, start eating. Most marathons provide bananas, yogurt and other easily digested high-carbohydrate foods. These are good for you. A long walk to your car or hotel room won’t hurt you. After that, get off your feet and rest an hour or two. By then, you should be ready for more solid food. It too should be high in carbohydrates. (For a more detailed discussion on post-marathon recovery, read Chapter 18, "Mile 27" in my book: Marathon: The Ultimate Training Guide.

Monday: Assuming you followed one of my 18-week training programs, Monday was always a day of rest to help your body recuperate from weekend workouts. The same principle applies. No running today! No exercise of any kind! Take it easy.

Tuesday: No running! Today’s a good day for a massage. (Schedule one before the marathon.) Although getting a quick rubdown at the finish-line massage tent may have felt good, a massage 24 to 48 hours after the marathon works best. If you have any post-race blisters, or foot problems, have a podiatrist treat them.

Wednesday: No running! And don’t substitute cross-training in a mistaken belief that it will help you maintain fitness. You may be able to swim or cycle more easily than run because you’ll be using somewhat different muscles, but you still need rest-rest-rest to allow all your muscles to recover. Starting to train too soon can delay that recovery. You earned this period of rest. Take it!

Thursday: Okay, you’re cleared to run again, but don’t overdo it. The Thursday workout for Novice runners the week before the marathon (Week 18 in my program) was 2 miles of gentle jogging. That sounds about right for Zero Week too. Intermediate and advanced runners might do a bit more, but see how your body feels.

Friday: Now is the time to cross-train. Swim or bike if that is your pleasure, but it’s probably not a good idea to start some new exercise you haven’t been doing the previous 18 weeks. The best cross-training discipline for a recovering marathoner is simple walking. Don’t underestimate the value of this activity. Go at most 2-3 miles.

Saturday: By now, most of the muscle soreness should be gone. You’re probably ready to resume your regular training routine, but don’t rush things. Stick with the 2- to 3-mile routine today. Or maybe take today off entirely.

Sunday: Quite often marathoners who did their long runs together in the months leading up to a marathon like to get together to rehash how they did. So call your friends and schedule a run of about an hour, 6 to 8 miles max. But don’t get competitive and push the pace too hard. Your body may feel better again, but it’s still in recovery mode.

 

[Nigel]

I'm loving my 5 miles before work routine. I had a terrible sleep last night, mostly due to worrying about what will be a more awful than usual week at a job I kind of hate lately. I was close to bagging it when the alarm went off but forced myself to get up and very glad I did. Had a great run and while I'm still hating work today I'm doing so in a much better frame of mind, so I have that going for me.

 

[Nigel]

Congrats on the race results CCC2 and phatdawg, sounds like you both left it all out there which is all you caa ask of yourselves.

 

[ClownCausedChaos2]

Congrats on the race results CCC2 and phatdawg, sounds like you both left it all out there which is all you caa ask of yourselves.

Thank you, Nigel.

 

[Hang 10]

Independence Middle School 5K

Nice little low key race. Probably about 200 people. Course winds through a pretty nice neighborhood. Conditions were pretty good. Just under 60 degrees and not a ton of wind. I showed up and saw a buddy that runs around the same paces as me. At least we were running the same before you know...whatever. Anyway, he's been doing tons of distances races, so his goal was a modest sub 20 race. Perfect. I basically just paced off him the entire race. I felt good...not great. But I hung tough and got it done. Finished in 19:45. Felt great to get back under 20 minutes. Not sure exactly where I finished overall, as I had to leave right after because of my daughters softball game. Think I finished 2nd in my age group and around 6th overall but that's unconfirmed.

Mile splits:

Mile 1 - 6:20 (185 bpm)

Mile 2 - 6:28 (193 bpm)

Mile 3 - 6:17 (195 bpm)

.12 - .40 (196 bpm)

Felt good to finish strong. Very encouraging result.

ETA: 2/9 Age Group (+3 seconds) & 5/163 Overall

Good race but dammit, Hang10. I KNOW you can go faster.

Probably true. Drank 5 beers the night before which might have been reason for the side stitch I developed around mile two. Also, I only averaged 191 BPM for this race. That's a full 4 beats lower than two weeks ago. Only hit a max heart rate of 197 as well. Clearly I had a little more in the tank.

 

[ChiefD]

Independence Middle School 5K

Nice little low key race. Probably about 200 people. Course winds through a pretty nice neighborhood. Conditions were pretty good. Just under 60 degrees and not a ton of wind. I showed up and saw a buddy that runs around the same paces as me. At least we were running the same before you know...whatever. Anyway, he's been doing tons of distances races, so his goal was a modest sub 20 race. Perfect. I basically just paced off him the entire race. I felt good...not great. But I hung tough and got it done. Finished in 19:45. Felt great to get back under 20 minutes. Not sure exactly where I finished overall, as I had to leave right after because of my daughters softball game. Think I finished 2nd in my age group and around 6th overall but that's unconfirmed.

Mile splits:

Mile 1 - 6:20 (185 bpm)

Mile 2 - 6:28 (193 bpm)

Mile 3 - 6:17 (195 bpm)

.12 - .40 (196 bpm)

Felt good to finish strong. Very encouraging result.

ETA: 2/9 Age Group (+3 seconds) & 5/163 Overall

Good race but dammit, Hang10. I KNOW you can go faster.

Probably true. Drank 5 beers the night before which might have been reason for the side stitch I developed around mile two. Also, I only averaged 191 BPM for this race. That's a full 4 beats lower than two weeks ago. Only hit a max heart rate of 197 as well. Clearly I had a little more in the tank.

I was just busting your chops a little bit.

That's a nice race.

 

[Hang 10]

Independence Middle School 5K

Nice little low key race. Probably about 200 people. Course winds through a pretty nice neighborhood. Conditions were pretty good. Just under 60 degrees and not a ton of wind. I showed up and saw a buddy that runs around the same paces as me. At least we were running the same before you know...whatever. Anyway, he's been doing tons of distances races, so his goal was a modest sub 20 race. Perfect. I basically just paced off him the entire race. I felt good...not great. But I hung tough and got it done. Finished in 19:45. Felt great to get back under 20 minutes. Not sure exactly where I finished overall, as I had to leave right after because of my daughters softball game. Think I finished 2nd in my age group and around 6th overall but that's unconfirmed.

Mile splits:

Mile 1 - 6:20 (185 bpm)

Mile 2 - 6:28 (193 bpm)

Mile 3 - 6:17 (195 bpm)

.12 - .40 (196 bpm)

Felt good to finish strong. Very encouraging result.

ETA: 2/9 Age Group (+3 seconds) & 5/163 Overall

Good race but dammit, Hang10. I KNOW you can go faster.

Probably true. Drank 5 beers the night before which might have been reason for the side stitch I developed around mile two. Also, I only averaged 191 BPM for this race. That's a full 4 beats lower than two weeks ago. Only hit a max heart rate of 197 as well. Clearly I had a little more in the tank.

I was just busting your chops a little bit.

That's a nice race.

I know.

But I usually do try to leave it all out there but I think it's important to be reflective and honest about each race. You should always ask yourself if you could go faster. If the answer is yes, than you can easily correct that before the next race. If the answer is no, than you need to ask yourself why. Was it your legs? Was it your cardio? Was it your stomach? You figure that out and now you know where to put more emphasis in your training.

 

[tri-man 47]

I think it's important to be reflective and honest about each race. You should always ask yourself if you could go faster. If the answer is yes, than you can easily correct that before the next race. If the answer is no, than you need to ask yourself why. Was it your legs? Was it your cardio? Was it your stomach? You figure that out and now you know where to put more emphasis in your training.

 

[SFBayDuck]

I remember going through C25K back in '07 or so, and thinking this little slight incline in Golden Gate Park was my nemesis. Somedays I would avoid that part of the route, just not feeling up to it. I was there last month laughing about that, as you can barely tell it's even an incline when looking at it, but it felt like a monstrous hill to me back then.

Point being, it's all relative to your experience and training. And what you described sounds like a pretty hilly road course, which you haven't experienced much yet. Rolling terrain, to me, is ideal training as you get a slight variation in the biomechanics, and separate and equally important adaptations running up and down.

Then you would have loved this course, you weirdo.

I follow this thread pretty closely, even when I'm not posting in it. I know that you're one of the ultra-marathon, 50k, etc. guys. It's incredible to me to find out that you started with a C25K program. I just assumed that you and the rest of the long distancers in here came out of the womb and hit the floor running.

You guys all have the respect of this 5K/9:30 mile "little guy".

Au contraire! I grew up playing soccer and basketball, but always hated running. It was punishment or "conditioning". I struggled to run the mile during PE once a month, even when I could play full court hoops for hours on end on the playgrounds of North Portland ( ). I didn't start running until my mid-30s, as a way to get back in better shape and lose some weight when I joined a basketball rec league. After working through the C25K program and pounding out 3-mile lunchtime runs on the Embarcadero in SF for a few months I ran my first trail race, and I was hooked.

The ultra thing really came out of my love for the trails combined with the fact that I'm slow as hell.

 

[ChiefD]

Forecast is looking terrible for Saturday. The humidity is back, and supposed to thunderstorm here all week.

Right now they are calling for 65 degrees with a 65% chance of thunderstorms at race time. If the rain holds off, the humidity should suck with all the moisture in the ground. On the bright side, I will at least get 4 runs in before then (Sunday, yesterday, today and tomorrow) to at least get my body somewhat acclimated.

On top of that, my wife and kids have terrible colds, and I've been trying to fight it off for a week. Ugh.

 

[Arsenal of Doom]

Anyone have experience/advice for rehabbing a torn calf? I was doing a sprint and back pedal drill last week and my calf popped as I pushed off from the end of one of the back pedals, grade 2.

Based on what I've read and conversations with my doctor right now my plan is start light flexibility exercises once I get past the 1 week mark. After two weeks see I'll see if I can tolerate no resistance on the exercise bike and start to incorporate a little resistance in the flexibility work. Hoping I can get up to handling my body weight by week 4 and gradually increase load between weeks 4-6.

 

[The Commish]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

 

[gruecd]

Forecast is looking terrible for Saturday. The humidity is back, and supposed to thunderstorm here all week.

Right now they are calling for 65 degrees with a 65% chance of thunderstorms at race time. If the rain holds off, the humidity should suck with all the moisture in the ground. On the bright side, I will at least get 4 runs in before then (Sunday, yesterday, today and tomorrow) to at least get my body somewhat acclimated.

Looking similar for our 50K, too, right Ned?

 

[ChiefD]

Forecast is looking terrible for Saturday. The humidity is back, and supposed to thunderstorm here all week.

Right now they are calling for 65 degrees with a 65% chance of thunderstorms at race time. If the rain holds off, the humidity should suck with all the moisture in the ground. On the bright side, I will at least get 4 runs in before then (Sunday, yesterday, today and tomorrow) to at least get my body somewhat acclimated.

Looking similar for our 50K, too, right Ned?

Heck, now I don't feel so bad. I only have to go 13 miles in it. Thanks grue!

 

[ChiefD]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

Sign up for an official race. That will give you an end game.

 

[tri-man 47]

Anyone have experience/advice for rehabbing a torn calf? I was doing a sprint and back pedal drill last week and my calf popped as I pushed off from the end of one of the back pedals, grade 2.

Based on what I've read and conversations with my doctor right now my plan is start light flexibility exercises once I get past the 1 week mark. After two weeks see I'll see if I can tolerate no resistance on the exercise bike and start to incorporate a little resistance in the flexibility work. Hoping I can get up to handling my body weight by week 4 and gradually increase load between weeks 4-6.

I popped one many years ago and seriously strained them a few years ago. A great recommendation I received was googling "calf heart attack," which leads to a very good Runner's World article. I suggest starting there. If it was truly a pop, be careful. Those can linger a long time (months, not weeks). Hopefully yours is not too bad.

--

Commish - How 'bout trying a series of faster pace 1/2-mile repeats on a weekly basis for a couple/few weeks? Each one will be 'comfortably uncomfortable', though progressively harder since you'll be running faster than your full, 3-mile pace. See if you can do 6 or, even better, 8 of them. After doing the four miles total, albeit in segments, dropping back to a 3.1 mile run should seem less daunting. And running the 3.1 miles at your regular pace will seem more relaxed, too.

 

[Ned]

Forecast is looking terrible for Saturday. The humidity is back, and supposed to thunderstorm here all week.

Right now they are calling for 65 degrees with a 65% chance of thunderstorms at race time. If the rain holds off, the humidity should suck with all the moisture in the ground. On the bright side, I will at least get 4 runs in before then (Sunday, yesterday, today and tomorrow) to at least get my body somewhat acclimated.

Looking similar for our 50K, too, right Ned?

If we're not covered in mud from head to toe by the end, we were doing it wrong.

 

[The Commish]

Anyone have experience/advice for rehabbing a torn calf? I was doing a sprint and back pedal drill last week and my calf popped as I pushed off from the end of one of the back pedals, grade 2.

Based on what I've read and conversations with my doctor right now my plan is start light flexibility exercises once I get past the 1 week mark. After two weeks see I'll see if I can tolerate no resistance on the exercise bike and start to incorporate a little resistance in the flexibility work. Hoping I can get up to handling my body weight by week 4 and gradually increase load between weeks 4-6.

I popped one many years ago and seriously strained them a few years ago. A great recommendation I received was googling "calf heart attack," which leads to a very good Runner's World article. I suggest starting there. If it was truly a pop, be careful. Those can linger a long time (months, not weeks). Hopefully yours is not too bad.

--

Commish - How 'bout trying a series of faster pace 1/2-mile repeats on a weekly basis for a couple/few weeks? Each one will be 'comfortably uncomfortable', though progressively harder since you'll be running faster than your full, 3-mile pace. See if you can do 6 or, even better, 8 of them. After doing the four miles total, albeit in segments, dropping back to a 3.1 mile run should seem less daunting. And running the 3.1 miles at your regular pace will seem more relaxed, too.

Can you draw me a picture? I don't know what "repeats" are.

 

[Juxtatarot]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

My advice is to slow down.

 

[The Commish]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

My advice is to slow down.

I can't go any slower (on my long runs)...i'd be walking...seriously. That said, the plan for the 5K at the end was walk 5 minutes, run 30 walk another 5 minutes. If I take ONE of those walk minutes and run them, I'm at my 3.1 miles so that's never really bothered me. Today I only ran for 20 minutes of the 30. I wasn't trying to get in a full 3.1 miles. The last day I ran last week was Wednesday, so I wanted to make sure I was back in the flow today before trying to go the full 30 again on Wednesday. I would have been fine going the full distance today at my current pace.

My bigger concern is "what to do next". I feel sorta stuck between jumping in full tilt on the 10K program and doing the 5K comfortably (if that makes sense).

ETA: Oh, and I'm trying to transition to running outside in all this as well. The time certainly goes faster outside. There's no question about that and I think the hills are helpful to leg strength.

 

[Ned]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

My advice is to slow down.

I can't go any slower (on my long runs)...i'd be walking...seriously. That said, the plan for the 5K at the end was walk 5 minutes, run 30 walk another 5 minutes. If I take ONE of those walk minutes and run them, I'm at my 3.1 miles so that's never really bothered me. Today I only ran for 20 minutes of the 30. I wasn't trying to get in a full 3.1 miles. The last day I ran last week was Wednesday, so I wanted to make sure I was back in the flow today before trying to go the full 30 again on Wednesday. I would have been fine going the full distance today at my current pace.

My bigger concern is "what to do next". I feel sorta stuck between jumping in full tilt on the 10K program and doing the 5K comfortably (if that makes sense).

ETA: Oh, and I'm trying to transition to running outside in all this as well. The time certainly goes faster outside. There's no question about that and I think the hills are helpful to leg strength.

I'd pump the brakes and enjoy your accomplishments right now. You've gone from zero to completing a 5K comfortably. What's the rush? I completely understand the fear of falling off the wagon without a plan!

I'd just keep doing the last week or two of the C25K plan until you feel like the next step is going to be easy. Maybe a good interim goal is to get to where running outside is comfortable? Biting off more than you can chew will put you on the shelf (injured). That's far more "dangerous" to losing motivation than not having a plan.

 

[tri-man 47]

Commish - the idea is to run a half-mile at a brisk pace (relative to your speed, of course); then rest (stop, or walk) for 2-3 minutes; repeat. By deliberating running short segments, you won't stress over the desire to run the continuous 3.1 miles, and you won't feel 'guilty' over the breaks. It's a different mindset than attempting a continuous run. When I run repeats, they become really tough workouts, yet the breaks give my mind a chance to reset and relax. The focus is just on completing the next repeat ..the total distance becomes an afterthought.

I agree with Ned about essentially repeating the final weeks of the current program instead of forging ahead too quickly.

 

[The Commish]

Thanks guys...as you can see, I don't really trust myself to stay with it. Not sure why that is. It's clear to me that my body craves the exercise because I feel like absolute poo if I'm not doing it. My muscles begin to ache and I'm cranky. I'm gonna regroup and come up with a plan that makes my accomplishments the focus as you suggest Ned. Also going to try this "repeats" thing. Seems pretty similar to what I did a long time ago, where I'd cycle through (5 minute cycles) increasing speed each minute of the five, then slowing down to the initial pace....rinse and repeat for 20 minutes. Those really sucked, but I now wonder how I'd handle them today.

 

[ClownCausedChaos2]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

My advice is to slow down.

I can't go any slower (on my long runs)...i'd be walking...seriously. That said, the plan for the 5K at the end was walk 5 minutes, run 30 walk another 5 minutes. If I take ONE of those walk minutes and run them, I'm at my 3.1 miles so that's never really bothered me. Today I only ran for 20 minutes of the 30. I wasn't trying to get in a full 3.1 miles. The last day I ran last week was Wednesday, so I wanted to make sure I was back in the flow today before trying to go the full 30 again on Wednesday. I would have been fine going the full distance today at my current pace.My bigger concern is "what to do next". I feel sorta stuck between jumping in full tilt on the 10K program and doing the 5K comfortably (if that makes sense).

ETA: Oh, and I'm trying to transition to running outside in all this as well. The time certainly goes faster outside. There's no question about that and I think the hills are helpful to leg strength.

I was always told to run for time, not for distance. Of course, that's a matter of preference, but I just continued to do the 5-30-5 pattern from the end of the C25K program.

I finished the program aboht this same time last year, and like you, I was rinning 3.0 miles. By the end of the summer, I was right around 3.3 over 30 minutes.

I ran my first 5k in August of last year and after running it, I wished I had done it sooner. I had a blast and did one more in September of last year.

I spend the winter running on the treadmill, experimenting with increasing my pace. I'd still do 30 minutes, but I'd do the first 10 minutes at 6.0, then 10 minutes at 6.3, 5 minutes at 6.6, then 5 minutes at 7.0.

Once this spring hit and I got outside again, I continued to do 30 minute runs. I've decided to change it up a little bit more recently, though, and abandon my "run for time" approach. I started increasing my distance by 10% each week (I run three times a week). I ran 3.2 one week, 3.5, 3.8, and I currently run 4.0 each time out.

I run more for exercise than competition, but I do find running 5ks to be a lot of fun. My plan is to do at least one each month through September.

I don't know if that helps you or not, but thought I'd share my experience as a more casual runner, in case it gives you any ideas.

 

[The Commish]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

My advice is to slow down.

I can't go any slower (on my long runs)...i'd be walking...seriously. That said, the plan for the 5K at the end was walk 5 minutes, run 30 walk another 5 minutes. If I take ONE of those walk minutes and run them, I'm at my 3.1 miles so that's never really bothered me. Today I only ran for 20 minutes of the 30. I wasn't trying to get in a full 3.1 miles. The last day I ran last week was Wednesday, so I wanted to make sure I was back in the flow today before trying to go the full 30 again on Wednesday. I would have been fine going the full distance today at my current pace.My bigger concern is "what to do next". I feel sorta stuck between jumping in full tilt on the 10K program and doing the 5K comfortably (if that makes sense).

ETA: Oh, and I'm trying to transition to running outside in all this as well. The time certainly goes faster outside. There's no question about that and I think the hills are helpful to leg strength.

I was always told to run for time, not for distance. Of course, that's a matter of preference, but I just continued to do the 5-30-5 pattern from the end of the C25K program.

I finished the program aboht this same time last year, and like you, I was rinning 3.0 miles. By the end of the summer, I was right around 3.3 over 30 minutes.

I ran my first 5k in August of last year and after running it, I wished I had done it sooner. I had a blast and did one more in September of last year.

I spend the winter running on the treadmill, experimenting with increasing my pace. I'd still do 30 minutes, but I'd do the first 10 minutes at 6.0, then 10 minutes at 6.3, 5 minutes at 6.6, then 5 minutes at 7.0.

Once this spring hit and I got outside again, I continued to do 30 minute runs. I've decided to change it up a little bit more recently, though, and abandon my "run for time" approach. I started increasing my distance by 10% each week (I run three times a week). I ran 3.2 one week, 3.5, 3.8, and I currently run 4.0 each time out.

I run more for exercise than competition, but I do find running 5ks to be a lot of fun. My plan is to do at least one each month through September.

I don't know if that helps you or not, but thought I'd share my experience as a more casual runner, in case it gives you any ideas.

I did this incremental approach today, though I was down in the 5 range and for 5-20-5. I think I'm going back to the more steady runs at lower pace. That's what's always allowed me to progress when I felt stuck in the past. Maybe I'll up the last 2-3 minutes to get my heart going or something.

 

[beer 30]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

My advice is to slow down.

I can't go any slower (on my long runs)...i'd be walking...seriously. That said, the plan for the 5K at the end was walk 5 minutes, run 30 walk another 5 minutes. If I take ONE of those walk minutes and run them, I'm at my 3.1 miles so that's never really bothered me. Today I only ran for 20 minutes of the 30. I wasn't trying to get in a full 3.1 miles. The last day I ran last week was Wednesday, so I wanted to make sure I was back in the flow today before trying to go the full 30 again on Wednesday. I would have been fine going the full distance today at my current pace.

My bigger concern is "what to do next". I feel sorta stuck between jumping in full tilt on the 10K program and doing the 5K comfortably (if that makes sense).

ETA: Oh, and I'm trying to transition to running outside in all this as well. The time certainly goes faster outside. There's no question about that and I think the hills are helpful to leg strength.

Dude if you are not running outside right now in this weather you are doing it wrong! You will not experience better weather than what we have going on right now until late fall. It's criminal to be on a treadmill right now. Trust me on this, when the summer shows up and the suckex consistently stays in the upper 140's at 5am you will be a puddle crying for this opportunity.

 

[The Commish]

Ok, so I need some advice. I'm in a bit of limbo here. Last Monday I finished up the C25K even though I was only really completing 3 miles. But I was doing it just barely. I downloaded the 5K to 10K app but I'm not sure I'm ready for it yet, so last week, I decided on Wed and Friday that I'd just try to get to the whole 3.1 miles, which I did, but again, when I was done, I didn't have much left.

So, I went running this AM and decided to only go 30 minutes but at a faster pace. That felt pretty good after a weekend of camping and running around like a chicken with my head cut off. It was only about 2.5 miles though, so I am wondering what I should do. Still not sure I am ready for the first part of 5k to 10k. I need a goal to stay focused. I won't last long without a plan

My advice is to slow down.

I can't go any slower (on my long runs)...i'd be walking...seriously. That said, the plan for the 5K at the end was walk 5 minutes, run 30 walk another 5 minutes. If I take ONE of those walk minutes and run them, I'm at my 3.1 miles so that's never really bothered me. Today I only ran for 20 minutes of the 30. I wasn't trying to get in a full 3.1 miles. The last day I ran last week was Wednesday, so I wanted to make sure I was back in the flow today before trying to go the full 30 again on Wednesday. I would have been fine going the full distance today at my current pace.

My bigger concern is "what to do next". I feel sorta stuck between jumping in full tilt on the 10K program and doing the 5K comfortably (if that makes sense).

ETA: Oh, and I'm trying to transition to running outside in all this as well. The time certainly goes faster outside. There's no question about that and I think the hills are helpful to leg strength.

Dude if you are not running outside right now in this weather you are doing it wrong! You will not experience better weather than what we have going on right now until late fall. It's criminal to be on a treadmill right now. Trust me on this, when the summer shows up and the suckex consistently stays in the upper 140's at 5am you will be a puddle crying for this opportunity.

Well, I figure that it's better to run 3ish miles on a treadmill than half that on the street. It's not a choice at the moment. It's what I have to do. Still trying to get to the Hoka store to give those puppies a whirl, but until then, I am limited to short runs outside and longer on the treadmill. It is what it is. Though, I do feel the itch to do a lot more walking now, so we do that also. I don't like sitting still anymore which throws a cramp into my TV watching and beer consumption.

 

[jomar]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

 

[Arsenal of Doom]

Anyone have experience/advice for rehabbing a torn calf? I was doing a sprint and back pedal drill last week and my calf popped as I pushed off from the end of one of the back pedals, grade 2.

Based on what I've read and conversations with my doctor right now my plan is start light flexibility exercises once I get past the 1 week mark. After two weeks see I'll see if I can tolerate no resistance on the exercise bike and start to incorporate a little resistance in the flexibility work. Hoping I can get up to handling my body weight by week 4 and gradually increase load between weeks 4-6.

I popped one many years ago and seriously strained them a few years ago. A great recommendation I received was googling "calf heart attack," which leads to a very good Runner's World article. I suggest starting there. If it was truly a pop, be careful. Those can linger a long time (months, not weeks). Hopefully yours is not too bad.

--

Commish - How 'bout trying a series of faster pace 1/2-mile repeats on a weekly basis for a couple/few weeks? Each one will be 'comfortably uncomfortable', though progressively harder since you'll be running faster than your full, 3-mile pace. See if you can do 6 or, even better, 8 of them. After doing the four miles total, albeit in segments, dropping back to a 3.1 mile run should seem less daunting. And running the 3.1 miles at your regular pace will seem more relaxed, too.

That was a good article. I'm definitely not going to push things. One of my local gyms has a nice indoor track, so that will be helpful when it comes time to start walking/jogging on a flat surface.

 

[The Commish]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

I think this bunch of yahoos would just run outside in the rain.....NTTAWWT.

 

[ChiefD]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I

can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

I usually try and plan around it if possible. If I see rain in the forecast I may move my training schedule around to accommodate. Otherwise play it by ear. I usually won't go out in a pounding rainstorm. I can afford to miss a day and avoid injuries that way.If it's a light rain or drizzle, I'll usually run. Just pick a route through my neighborhood with trees and usually go a shorter route.

 

[gruecd]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

I think this bunch of yahoos would just run outside in the rain.....NTTAWWT.

It's just rain...

 

[MAC_32]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

I think this bunch of yahoos would just run outside in the rain.....NTTAWWT.

Try to plot things out to avoid it, but sometimes mother nature doesn't cooperate with the schedule. Just went for a run in the rain over lunch because it's my only opportunity today and after two scheduled off days I needed to get it in.

 

[jomar]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

I think this bunch of yahoos would just run outside in the rain.....NTTAWWT.

Try to plot things out to avoid it, but sometimes mother nature doesn't cooperate with the schedule. Just went for a run in the rain over lunch because it's my only opportunity today and after two scheduled off days I needed to get it in.

I have a short-sleeved rain thingy in my golfing gear. was thinking I could put that on and try to run when it lightens up a bit. half hour run, how wet can I get?

boss wants me to have a beer with him after work though. I told him I have to run and he looked out my window, then back at me, shook his head and walked out

 

[Hang 10]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

Runners get rained on, not rained out. :flex:

 

[Nigel]

Set the alarm for 5:30 this morning with the intention of going a little longer than usual, maybe 7 instead of 5. Weather was perfect but when the alarm went off I couldn't muster the mojo to get myself up, rolled over and went back to sleep. Woke up an hour later pissed off at myself and hustled downstairs for a quick three on the mill. Better than nothing, but I need to put something on the calendar to keep me honest. Did not miss a single wake up call all winter while training, mostly out of fear.

 

[Nigel]

An oddity to mention, and maybe it's not odd but I didn't expect it, but I've lost 5 lbs since the marathon. I held steady at 172 throughout training, was eating like a horse. Apparently. Down to 167 now without any conscious effort to change anything.

 

[Hang 10]

GREAT interval session at lunch today. Was bit worried as it was bit on the hot side of things (79 degrees) but nice little breeze. Anyways, decided to do some 400's.

1 mile warmup, then 12 x 400 w/ 2 minute walking rest interval.

lap 1 - 1:27 (180 bpm max)

lap 2 - 1:29 (182 bpm max)

lap 3 - 1:24 (184 bpm max)

lap 4 - 1:25 (185 bpm max)

lap 5 - 1:23 (185 bpm max)

Getting a little fast so we dialed it back a bit.

lap 6 - 1:28 (183 bpm max)

lap 7 - 1:28 (183 bpm max)

lap 8 - 1:28 (183 bpm max)

lap 9 - 1:26 (186 bpm max)

lap 10 - 1:27 (186 bpm max)

Two left so time to push a bit.

lap 11 - 1:23 (188 bpm max)

One more all out.

Lap 12 - 1:15! (194 bpm max)

One mile cool down.

Believe it or not, I felt like I could have done a couple more reps. This workout combined with my race this past Saturday is a major confidence booster. Good things are on the horizon. I can feel it.

 

[Juxtatarot]

Nice job, Hang 10! You've always been very good at intervals. I wish I knew your secret.

 

[Hang 10]

Nice job, Hang 10! You've always been very good at intervals. I wish I knew your secret.

Appreciate it.

I'm not sure you need much help as fast as you are. I suspect that the reason that intervals have been my strong suit is because my anaerobic fitness is always ahead of my aerobic.(even more so now) Also, I don't fear the pain. I much prefer a workout like this to long and slow.

 

[Juxtatarot]

Nice job, Hang 10! You've always been very good at intervals. I wish I knew your secret.

Appreciate it.

I'm not sure you need much help as fast as you are. I suspect that the reason that intervals have been my strong suit is because my anaerobic fitness is always ahead of my aerobic.(even more so now) Also, I don't fear the pain. I much prefer a workout like this to long and slow.

That's a good point. I suspect my aerobic is always ahead of my anaerobic.

 

[Hang 10]

Nice job, Hang 10! You've always been very good at intervals. I wish I knew your secret.

Appreciate it.

I'm not sure you need much help as fast as you are. I suspect that the reason that intervals have been my strong suit is because my anaerobic fitness is always ahead of my aerobic.(even more so now) Also, I don't fear the pain. I much prefer a workout like this to long and slow.

That's a good point. I suspect my aerobic is always ahead of my anaerobic.

As low as your heart rate is for sub 19 minute 5Ks, I'm sure that's probably the case.

 

[jomar]

I have a dumb question: what do you guys do when it rains?

I've had the last 2 days off and was hoping for a 5 mile run today but its been raining and looks like it will continue. is there any gear I can buy for this? just run and get wet? slightly cooler today so I'm not sure I'd like that. running inside is not an option.

Runners get rained on, not rained out. :flex:

I don't mind getting wet, but I do mind getting wet and then cold.

 

[SFBayDuck]

Commish - the idea is to run a half-mile at a brisk pace (relative to your speed, of course); then rest (stop, or walk) for 2-3 minutes; repeat. By deliberating running short segments, you won't stress over the desire to run the continuous 3.1 miles, and you won't feel 'guilty' over the breaks. It's a different mindset than attempting a continuous run. When I run repeats, they become really tough workouts, yet the breaks give my mind a chance to reset and relax. The focus is just on completing the next repeat ..the total distance becomes an afterthought.

I agree with Ned about essentially repeating the final weeks of the current program instead of forging ahead too quickly.

Good suggestions in here, Commish. I would keep doing what you're doing until you are comfortably running that 30 minutes for a few weeks. Then you can look at the 10K program, or simply add 10% per week in volume and slowly work your way up.

Jomar, as for what to do about rain - run in it. If it's not windy and cold at the same time then you don't need special gear, just get out there and get wet.