After some 7-8 weeks break due to busted knee and too much scary ice and slush, I finally started running again Jan 17th. I thought it'd take weeks, even months to get back to where I was in fall, but after a very slow first run, I've been making surprisingly good progress.
And this Saturday I ran 3K in 17:25 mins, which is the fastest I've ever run 3K - couldn't get under 18 mins in fall! I credit it all to intervals: running 2 mins/walking 1 or running 4 mins/walking 1. 4/1 is an especially good interval for me - in fall, I could 4/1 5K practically as fast as running it in one strech :o) !
My immediate goal is to add an extra K to my training runs and using intervals to work towards running 4K in one stretch - so run/walking it once in 2/1, then in 4/1, then in one stretch (with at least a couple of days' rest inbetween). I don't know if 24 mins is realistic for the last of those three runs, but 6 mins/K is what I need to aim at, if I want to run 5K in under 30 mins. Which for the first time actually seems like it could be possible. Eventually, at least.
Yay, I am so happy you are running again! And the interval thing does help a lot. I ran 4/1 or 5/1 for a very long time, including for my first 2 half-marathons and my first marathon.
Intervals are so great - I used to think it was all about endurance, and felt it was counter-productive/cheating to constantly stop and walk. But intervals help build both speed and endurance, while at the same time being much easier on my knee. Brilliant!
I doubt I'm in "a lot better" shape than you - at this level, it doesn't take much to fall behind or pull ahead :o)
Anyways, it's practically all due to biking 11K a day (to/from work) - in the city, where I constantly have to stop and start because of red lights, bus passengers with right-of-way, slower cyclists, stupid pedestrians, etc. It is an incredible work-out: I've only run 6 times this year (since Jan 17th), all of them on a 3K course, and 4 out of 6 runs being intervals (i.e. much walking). Those 6 little runs alone wouldn't do much to make me run that last 3K so fast :o)
I'm running a lot but I've been lacking oomph lately. I have my first race since early December coming up, a 5K on Saturday. Right now I'm focusing on a half marathon in mid-March - I hope to PR but at this point I'm feeling like that will be unlikely.
This has been a very easy winter for running in Colorado - and a very sucky one for skiing. We had a bunch of snow early but it's mostly melted. I didn't even bother making screwshoes this year. Today I ran in short sleeves and a running skirt!
I'm running a lot but I've been lacking oomph lately. Are you getting enough restitution in? I know you know tons more about this than me, so it's practically rude to even ask.
Today I ran in short sleeves and a running skirt! Awesome! I think you generally can wear a lot less clothes than me when running in non-warm weather, though :o)
Let's see...long run on Jan 30 led to IT band issue -> not running for about a week -> completely derailed training plan -> doing more martial arts to make up for lack of running -> getting kicked hard in the chest on saturday -> excruciating long run that was cut short by 3 miles yesterday (but the IT band didn't hurt so I got that going for me)
Conclusion: not even going to try for the PR I wanted in my 1/2 marathon on the 20th of March...
For various reasons I was having a really hard time getting any running in for about a month around the holidays, but the last few weeks have been going a lot better, and yesterday I ran for 90 minutes without a break, the most I've ever done. (I think it was probably a little over 8 miles.) Am also getting a *little* better at going faster for shorter distances.
I'm considering signing up for my first half marathon on April 30. If that doesn't work out, maybe a 10K on April 30 and half marathon on June 5.
yesterday I ran for 90 minutes without a break, the most I've ever done. (I think it was probably a little over 8 miles.) Wow! I've run no more than 55 mins/8K in one stretch, and that was a few years ago. I hope one day I'll be able to run a 10K in one stretch.
Races are such fun - I look forward to being back in shape for the weekly 5K runs in my area!
Going much better than I feared, thank you very much - winter had been kind recently, with above-freezing temperatures and a complete lack of snow. My goal is a half-marathon (my first!) in just under four weeks' time, and with two weekends left for Really Long Runs, it looks like I'm going to finish it too, and not worry about the 2:45 cutoff time.
Surprisingly given that it's winter, I've upped my weekly mileage from about 20K to about 30K, which has also helped keep the winter blues at bay. Yay.
I've given up on running a ½-marathon - should I ever get in good enough shape, great, but I've disappointed myself too many times, so now I tried to focus on small goals which can be accomplished in the near future.
My weekly mileage is about 5K, I can't imagine running 30K in one week!
First sickness and then tons of ice and snow - November and December I didn't run at all. My first run of the year was on January 16th, then weather was too bad again, so the next run was on February 5th. (Yes, I do keep a training diary *g*). Let say I didn't do too well on both of these, but I'm happy that I did manage to leave the house and run at all.
Last week went a lot better. We had some pretty mild and sunny days and I left work early on Wednesday and grabbed my running gear as soon as I was home. Then on Sunday morning I had a beautiful run through light mist and sunshine. *happy sigh*
I do have to be very careful, though, because my usual trail is still partly flooded from melting snow. Also, there's a lot of broken branches and pine cones and stuff that made me stumble when I didn't pay attention on my first run.
My current goal is building up again to what I left in fall, and I hope the weather keeps for a while.
Yes, I do keep a training diary *g* I don't keep a diary, but I time most of my runs, and have a spreadsheet with graphs and stuff. It amuses me and helps me get out and run, so it's all for the yay!
We're having another cold spell here, but so far no snow/slush/ice, though it looks like it's coming, boo.
Stalled horribly over summer (I am in the southern hemisphere) - I always find it hard to run in the heat, and my dog is now old enough to need exercise twice a day but not old enough to run with (9 month old cocker spaniel), which has sucked up a lot of my time. However. I have run twice, very slowly, in the last week (which is, sadly, an improvement), and I'm signing up for a 12k end of March and a half-marathon beginning of June. Arrgh.
I'm not a fan of running in the heat, either, especially not if the sun is shining. Spring and fall are really the best for running for me (and most people? In the Northern Hemisphere, anyways?) - at least both seasons are fairly long here.
Go you on both the 12K and ½-marathon - I dream of getting to a point where I can run such distances. Now, if only I had those dreams while running, and not lying around on the couch, hmm…
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And this Saturday I ran 3K in 17:25 mins, which is the fastest I've ever run 3K - couldn't get under 18 mins in fall! I credit it all to intervals: running 2 mins/walking 1 or running 4 mins/walking 1. 4/1 is an especially good interval for me - in fall, I could 4/1 5K practically as fast as running it in one strech :o) !
My immediate goal is to add an extra K to my training runs and using intervals to work towards running 4K in one stretch - so run/walking it once in 2/1, then in 4/1, then in one stretch (with at least a couple of days' rest inbetween). I don't know if 24 mins is realistic for the last of those three runs, but 6 mins/K is what I need to aim at, if I want to run 5K in under 30 mins. Which for the first time actually seems like it could be possible. Eventually, at least.
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Intervals are so great - I used to think it was all about endurance, and felt it was counter-productive/cheating to constantly stop and walk. But intervals help build both speed and endurance, while at the same time being much easier on my knee. Brilliant!
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Anyways, it's practically all due to biking 11K a day (to/from work) - in the city, where I constantly have to stop and start because of red lights, bus passengers with right-of-way, slower cyclists, stupid pedestrians, etc. It is an incredible work-out: I've only run 6 times this year (since Jan 17th), all of them on a 3K course, and 4 out of 6 runs being intervals (i.e. much walking). Those 6 little runs alone wouldn't do much to make me run that last 3K so fast :o)
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I registered for a 5K in three weeks, and a 12K on May 15. I'm starting to work hills into my daily run as part of training up for the latter.
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This has been a very easy winter for running in Colorado - and a very sucky one for skiing. We had a bunch of snow early but it's mostly melted. I didn't even bother making screwshoes this year. Today I ran in short sleeves and a running skirt!
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Are you getting enough restitution in? I know you know tons more about this than me, so it's practically rude to even ask.
Awesome! I think you generally can wear a lot less clothes than me when running in non-warm weather, though :o)
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Conclusion: not even going to try for the PR I wanted in my 1/2 marathon on the 20th of March...
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I hope you'll be back in good running form for the ½ still.
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I'm considering signing up for my first half marathon on April 30. If that doesn't work out, maybe a 10K on April 30 and half marathon on June 5.
I'm really excited about this!
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Wow! I've run no more than 55 mins/8K in one stretch, and that was a few years ago. I hope one day I'll be able to run a 10K in one stretch.
Races are such fun - I look forward to being back in shape for the weekly 5K runs in my area!
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Surprisingly given that it's winter, I've upped my weekly mileage from about 20K to about 30K, which has also helped keep the winter blues at bay. Yay.
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My weekly mileage is about 5K, I can't imagine running 30K in one week!
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Last week went a lot better. We had some pretty mild and sunny days and I left work early on Wednesday and grabbed my running gear as soon as I was home. Then on Sunday morning I had a beautiful run through light mist and sunshine. *happy sigh*
I do have to be very careful, though, because my usual trail is still partly flooded from melting snow. Also, there's a lot of broken branches and pine cones and stuff that made me stumble when I didn't pay attention on my first run.
My current goal is building up again to what I left in fall, and I hope the weather keeps for a while.
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I don't keep a diary, but I time most of my runs, and have a spreadsheet with graphs and stuff. It amuses me and helps me get out and run, so it's all for the yay!
We're having another cold spell here, but so far no snow/slush/ice, though it looks like it's coming, boo.
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Go you on both the 12K and ½-marathon - I dream of getting to a point where I can run such distances. Now, if only I had those dreams while running, and not lying around on the couch, hmm…