A place for runners.
Had 3 PRs this week:
1 - Longest run: 12 km
2 - Sub 50 minutes 10k (previous record was 51 minutes)
3 - 4:19/km average pace for 5km (previous average pace was 4:25/km)
As for “failures,” tried a 2×7×100m interval session but could only complete 1 set.
It is technically more than a week ago, but I finally managed to break the 2-hour barrier on the half marathon with a 1:56:00. I'm not sure whether it was entirely healthy though, with an average HR of 180 bpm. I don't think I've ever felt as broken as those last 6km. It was a very hilly course (total ascent of 133m), which I'm not at all used to since the Netherlands is usually flat. But I did it, which feels great :)
Great job breaking the 2h barrier, I'm hoping to do that this spring.
133m total ascent over a HM stretch wouldn't be considered hilly though, would it? I have a 6k route that i can only describe as pretty flat (not Netherlands flat, but still), and it has 40m of total ascent.
That depends on you surroundings probably. This is what my watch recorded as the height on the HM 
and this is a normal ~10K for me 
For the second time in 7 years, i had a mid run shitting emergency
How often does this happen to you guys? Is it normal? Or am i above average unlucky?
I had my first "emergency" in 7 years of running just last week. I made it home, but it was close and super uncomfortable. I monitor my food and liquid really closely for the hours leading up to a run, but shit happens. I wouldn't worry about it until it becomes a lot more regular.
I'm a relatively new runner trying to get a handle on it all and had a pretty rough day (heat wave where I live) and had to miss 2 days due to a gout flare up on Thursday and a bruised heel on Tuesday. But overall still feel stronger than last week
Keep getting stronger, little by little!
it's recovery week for me. Yesterday run a Trail race (26km >1500m-vertical) so the following days some mobility and keep walking. From thursday I will try to resume running.
I've been a little under the weather, so had a three day break instead of a two day break in between runs. Ran my fastest 5km in a few years as a result. Still a minute or so off my pre-covid record but felt pretty good during the run. Slight tightness in my right calf though towards the end. Time to get the roller out.
I've got a half marathon coming up in a few weeks (my longest race since a marathon in 2019). I'm near the end of my "peak phase" on my Garmin training plan so another week or two of highish mileage then a taper to the race.
My current goal is sub 1:45. My Garmin says I'm in 1:43:xx shape. I'm not sure how much weight to give the watch's prediction since I've only done 5K races so far this year.
Race pace prediction feels like magic. Be sure to let us know how it goes!
I ran my longest distance ever today at 16 miles. I ran mostly zone 2 and it went pretty well. My upper back got a little sore around 15 miles, but I'm sure I'd be better if I did it again next week. However this is peak distance as I train for the 10-Miler race I run every first weekend in November.
This is amazing to me as a new runner. I can barely handle a 5k and seeing people just casually run 5+ miles (and in your case, 16!) is absolutely mind boggling.
Thanks. I completely understand. I've only been running for 7 years and I clearly remember feeling like 3 miles was all I'd ever do!
Are there any tricks for someone trying to improve? Is it just repetition? I'm currently hitting 5k's most days but I feel like that's my limit. New runner - only 1st year.
There must be a hundred valid ways to get better. For me I really took my time and stayed pretty low milage for my first year. I made it through four seasons, learned how to stick with it in every kind of weather, and found myself committed to continuing long before challenging myself to do more.
Once I did feel ready to up the mileage just a little bit I signed up for a 10k and used that as my motivation to go harder. A few months later I signed up for a 10 Miler race. The next big goal was a half marathon about six months after that. I've been signing up for races ever since, and still get a thrill from every one of them.
Beyond signing up for races, other tips include: find people to run with, look online for beginner level training plans for each race, and always go easy on yourself. Make it a long term hobby by avoiding injury as much as possible. That means remembering to run slow more often than not, listen to your body when it starts to hurt, eat well, and get lots of rest.
Oh and smile! Apparently research shows you'll enjoy your run more if you smile. Haha. (I've no idea if that's legit. But do whatever you have to do to keep it fun.)
I'm in the Midwest USA so winter is coming and I'm not really sure how to get through it. I don't want to stop so I'm just dealing with the cold, but I know it will get colder soon. Are there any tips on the cold besides dress warmer? It gets more difficult to get out of bed and run early in the morning when it's cold and dark.
A race does sound exciting! I think signing up will be a good motivator for me. I can't quit if I spent money on this race.
I would like this to become a long term hobby. I am learning how important it is to stretch, cool down, and take a break some days when I really want to go hard every day. My body tells me to slow down which I am getting better at listening to.
This might be a noob question, but do you run every day? Right now, I'm running 5k every other day and walking the distance the other day to force myself into that routine. Some weeks, I feel more sore than others so I don't know if that's overdoing it or my body adjusting to this new lifestyle.
Good to know about smiling. I am happy being outside so I guess I'll try to make sure I show it outwardly.
Slowing down is key. There are a lot of videos and articles about Zone 2 running that explain the mechanics of it. And as a new runner it's critical to just go easy on yourself, increase mileage slowly, and don't worry about breaking any land speed records yet.
As your skill and fitness increase over time you'll find that you might be able to run easy on days that you used to have to recover at home. Or you might get 3 hard runs in a week where you used to only get 1 or 2. But these changes might take years to emerge, and there's no point in rushing it if you really want to go long term and stay injury free.
At this point I'm a moderately fast runner for my age group. I'm in my late forties and can usually place in the top 3 for other guys my age in the races I run. I was 108th overall out of ~10,000 runners in a recent 10k. I train an average of about 30 miles per week with 2 days off, 2 fast days, 2 short and easy, and 1 long and easy. I've built up to this over 7 years, and have been getting steadily faster and stronger the whole time.
One key is that bit about running through the winter. I know about Midwestern winters and I don't envy you. But there is great gear out there for keeping you warm and dry. With the right clothes I can comfortably run down to about 0-5°F. That includes good socks, warm leggings, layers on top, gloves, neck gaiters, and hats. It's too much to explain in one comment, but if you live near even a mid size city you should be able to find a local running store where they can help you figure out what you need.
Good to know! Hearing that makes me feel better about my slow days where I basically walk the distance. Like I said, I'm trying to build the habit and it's still nice (even relaxing) walking outside. I'm worried about overdoing it because I've pulled muscles before.
The goal is to make this a lifestyle change to improve my overall health. I just had a physical where all my numbers were in the green so I'm seeing results I want. Now, I need to keep it up, but I always want to do more/be more efficient, so I have to keep myself in check to make sure I don't overdo it.
That's incredible! Congratulations!! If you don't mind me asking, how far do you go on your days? I'm currently doing about 3.6-3.75 miles a day (run or walk). I'm trying to get a gauge of where I should be.
I do live near a major city so I think I can find a store that could assist me. I appreciate the suggestion. Maybe I'll go there and build a Christmas list with the associate's advice. ;) I don't want to lose momentum with the winter but you know they can be brutal.
It took me like four years before I finally ran through the winter without a significant break. So don't beat yourself up if it happens. You just get back on the horse as soon as you can. The thing that always forced me back outside was the impending half marathon that I never miss in early May, and I'll be damned if I'm going to try to run that without training!
My daily mileage changes a lot throughout the week and the seasons. This week was pretty normal for this time of year. I had 5 miles easy yesterday, 8 with speed work today, 7 with hills on Thursday, 4 easy on Friday and 12 on Sunday. (That Sunday run is usually easy, but sometimes there's a progression run or fast finish depending on what I'm training for.)
I started running because I felt like shit after walking a mile. Then found out I had high cholesterol. After a few months of diet and exercise my numbers improved dramatically, which meant I wouldn't need medication, but I knew that it wouldn't last if I didn't keep working. But honestly I wasn't actually pleased with running or with my physical health until about 6 years in. I don't think it should have to take that long, though. The trick for me was getting a dietician. I worked with her for about a year and I really got my food dialed in and my weight under control. (Insurance even covered it!)
Whatever your journey is like, it sounds like you're doing everything right. If you want to chat more I'm happy to keep the conversation going. Feel free to send me a message if you want.
That's a good motivator and probably a trick I might try myself!
Your routine sounds tough compared to my 3.5 ish miles a day. I know I'll get there eventually but good for you l! That's impressive.
Part of my journey is the same. I was overweight and going down a bad health path. I started walking and that helped me lose weight. Then, I started eating less food and better food which made me feel better so I started introducing runs to further improve. The results have been ideal so I know I need to make running part of my life. I'm really enjoying it so far.
This routine was tough when I started it a few years ago. But eventually you get acclimated and it's easy peasy. But you build up to it I imagine that things will become daunting again when I ramp up to new distances, but for now I've been doing this for so long it's just part of my life. I even look forward to long runs. And on days when I don't feel like running, which is rare, it's never a struggle to just go out anyway.
It's a good sign if you're enjoying it already. I love how I can take it everywhere I go. I used to only do gym work, but being outside and discovering new terrain is just so much better.
That's what I do as well. Even if I have to go light, I still make sure to at least go through the motions if I'm feeling lazy or uninterested. I'm trying to build the habit.
I used to be big on the gym as well. I think you're right about how much better it is to be outside and see new terrain. A couple days ago I did a run early in the morning and got to see part of the meteor shower. You can't get that in a gym.
How do you handle the ice?
It depends on how bad it is. If it's like an ice rink I don't go out. I hate treadmills, but i hate falling more. If it's isolated patches of ice then I have a pair of Yaktrax There are other strap-on cleats out there that might be better. I might try out the Uline Gription this year. They look pretty tough. For slush I have a pair of trail shoes with rubber cleats that do the trick.
@EddieTee77 @davidalso I personally find signing up for a race very motivating. Maybe register for a 10k, and then follow a training plan? That will get you doing different kinds of training sessions.
That's a good idea. If I paid money for it, I'm more committed and more likely to try to work out a training plan.
@EddieTee77 Exactly. And you get a great feeling of accomplishment after the race that can motivate you to train for the next one.
You're right. That'll ensure it becomes a true long term hobby as well.
Just finished my last week of training for a marathon. Now 2 weeks chill and recovery. Let me know if you any tips