Author: Sorting Last Post on Top ↓ Message:
AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
10/9/14 10:28 A

Send Private Message
Reply
Nice job! I am sure if you stick with it you will start to see some speed gains.

I'm going to try to go running with my brother this weekend while visiting the family. He's much faster than me (longer legs + cross country team in HS + still does sports that involve lots of running semi-competitively), so it should be a good chance to push myself!

MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
10/9/14 9:59 A

My SparkPage
Send Private Message
Reply
Congratulations on your new PR!!!!!
emoticon

I joined a 5K running clinic. The first clinic was on Monday and last night was our first training run. I ran much faster than I run on my own and stuck to taking only 1 min for a walking break...peer pressure! I think I'll make some progress if I can keep from getting discouraged. I'm the very slowest person in the group!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
10/1/14 1:59 P

Send Private Message
Reply
Almost a month after my HM, I am pleased to report that I am still sticking with my run 3x/week format! The next hurdle to get through is the time change in November. I need to fix my headlamp (the LED seems to have stopped working).

This past Monday my partner came running with me. We haven't done that in probably 6+ months, and he was really impressed with how much faster I had gotten. Overall it was actually a fairly slow run for my current level--my partner had persuaded me to do a bunch of fitness tests on Sunday (pushup, squat, and plank to exhaustion), and my legs were still pretty dead from the squat test.

BUT! Last week I had a little running PR. I did a 4-mile run, with mile 2 taking 8:48, and mile 3 taking 8:55. Then I tanked on the last mile :) Still, getting my "easy" run pace down to the 9-min/mile neighborhood is a big goal of mine, and that run made me think it's probably possible. Yay!

Tonight I am planning an interval run--2x1600 m. I'm hoping I'll be able to break the 9 min barrier again!

MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
9/25/14 11:23 A

My SparkPage
Send Private Message
Reply
G* runners!!!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
CREATIVECALICO's Photo CREATIVECALICO Posts: 300
9/25/14 6:39 A

My SparkPage
Send Private Message
Reply
Running makes me feel better like nothing else! I will definitely check out Run less, Run faster. Sounds like a great program to get faster.

 current weight: 136.0 
 
137
131.5
126
120.5
115
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
9/24/14 11:06 A

My SparkPage
Send Private Message
Reply
You're right, I will try to find a running partner at my level. I'm going to put a message on the Toronto Spark team asking for one right now!
emoticon

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
9/23/14 11:24 A

Send Private Message
Reply
I definitely recommend a running buddy! Even though we only run together on the weekends, knowing I have that Saturday run coming up really motivates me to get in my weekday runs.

I actually found my partner through my knitting group--I knew there were a few runners so I sent out an email with some info on my current ability level and goals, and got several responses back. I was initially running with a small group, now it's usually just 2 people but we sometimes get a 3rd as well. A friend of mine is doing a running clinic through a local Fleet Feet store and it sounds like the participants have all different levels of ability, maybe you could check out something like that?

MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
9/22/14 12:51 P

My SparkPage
Send Private Message
Reply
Hiya!

I'd like to have a running buddy but I don't know anyone as slow as I am! I get flustered when I try to run with other people because I just can't keep up. I'm hoping this will change because group runs or a running buddy could really keep me running regularly.

It was really hot here on Saturday too! And it got cold early here last fall, too. I actually joined a gym because it was too painfully cold to run outside.

emoticon

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
9/22/14 11:38 A

Send Private Message
Reply
I did a 6-mile run this weekend that totally kicked my butt. As mentioned, my running buddy and I are trying to get faster. So, our goal for the 6 miles was to do each mile in 9:40 or less. We had managed 4 consecutive, less than 9:40 miles on a previous, longer training run, so it seemed like something that would be a challenge but not impossible.

Saturday rolled around and it was ridiculously humid (for our area, at least). We managed to get through the first 5 miles fine, but mile 6 ended on a really long and shaky wooden bridge and so we slipped a bit, to 9:43. Next weekend we'll have to work on that.

It was a really hard run and we didn't chitchat anywhere near as much as we usually do b/c we were too busy running hard. I was sweating buckets at the end and totally got the runner's endorphin high. Whoo! Then I went home, showered, made myself a green smoothie, and took a nap. Perfect Saturday morning :)

AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
9/17/14 2:04 P

Send Private Message
Reply
Oh, don't worry, your goal speed does not sound like no big deal to me! I was always at the end of the pack when we had to run a mile in gym class at school, and even after I did c25k (back in 2008 or 9) it took me a looooooong time to really improve--I was definitely going around 12 min/mile (which I think is pretty close to your target pace or maybe even a little slower) for a good long while. I would say I have only really started to pick up the pace in the past year, with interval training and then also finding a good running buddy for my weekend runs (she is fast enough that I have to work to keep up with her, but not so fast that it feels hopeless). Right now I can comfortably stay a little under 10 min/mile, so getting down to 9 min is going to be a definite project. I am also hoping this project will help keep me running through the winter. Last year I really slacked off on winter runs because going out in the dark was so unappealing. This year I need to get over that. We have pretty mild winters here so really, it's JUST the dark (as opposed to dark, cold, snow, and ice like plenty of other places have!).

MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
9/17/14 9:41 A

My SparkPage
Send Private Message
Reply
Races sure are expensive! I really like them and last year I did quite a few 5Ks. I thought they would motivate me to keep up my training, but they didn't! So now I've really cut down on race registrations until I can commit to serious training!

I'm eyeing a HM in May.

My short term goal is to be able to run 7min/km for most of 5K. It probably doesn't sound like much to you, but getting there is a struggle for me. I can start fast but after 15 mins I really slow down. But I still take walking breaks. Right now I'm doing 4s and 1s (run 4 mins, walk 1).

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
9/16/14 11:53 P

Send Private Message
Reply
I would definitely recommend the core aspects of the run less, run faster format (3 targeted runs each week) for improving running. I definitely fudged a bit on things like the cross-training, and I was a little haphazard about maintaining the specific paces, but even my half-assed approach yielded great results.

I did my first "real" post HM run tonight (I did a short jog last week but it was pretty rough and unstructured). A 4x400 interval run: 1 mile warmup, 400 m flat out/400 m easy, repeat for 4 times total, then jog/walk home. About 3 miles total. It felt really good to go flat out on the intervals and I was definitely worn out at the end.

For the next few months, my plan is to cycle through a 3-week format of:

Week 1: 4x400 intervals, 5 mile tempo run
Week 2: 3x800 intervals, 4 mile tempo run
Week 3: 2x1600 intervals, 3 mile tempo run
--repeat---

And then a 6-8 mile long run on the weekends with my running buddy. We are talking about maybe finding a 10k in the spring to train for, we'll see. I don't really want to get too into doing events because the registration for those things starts to get expensive fast!

MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
9/16/14 4:22 P

My SparkPage
Send Private Message
Reply
Run Less, Run Faster sounds great!

I don't like to run on consecutive days either, plus I like to do zumba, yoga and body combat and there are only so many hours I can spend exercising.

Along the waterfront in San Fran sounds like a dream race! Even though I can't imagine it being flat, I've been to San Francisco and it was pretty hilly!

I have a 5K on Oct 19 and I'm not ready to break my PR.

After that I'll work on 10K before I jump right into HM training.

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
9/15/14 8:38 P

Send Private Message
Reply
For the HM I used a plan from FIRST (aka "run less, run faster). The idea is that you "only" run 3 days a week and then do two days of cross training (they suggest cycling, swimming, aquajogging...I did a mix of cycling and circuit training, which they say is not really aerobic enough to count). The main attraction to me was the limited number of runs. I am really averse to running on consecutive days, I already walk ~5 miles most weekdays getting to/from work, and adding running 2-3 days in a row just kills me. The program works on the premise that each run is very targeted: 1 interval run, 1 tempo run, 1 long run. I was able to stick with it and I definitely got faster, but the latter part of the program was HARD. Some of the tempo runs went up to 8 miles--quite a bit of mileage to get out and log after a long day at work. So my new plan is to stick with the 3 runs a week format, but to cut back the mileage--maybe 3-5 miles during the week, 6-8 miles on the weekend. I would also like to start doing some hill work. I didn't worry about it much because this HM was fairly flat (despite being in San Francisco--it just went along the waterfront!), but I think it would be a good thing to throw into the mix.

The specific training program I used is here: http://www2.furman.edu/sites/first/Documen
ts/Your%20Better%20Half.pdf, they also have a book (run less, run faster).

MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
9/15/14 9:28 A

My SparkPage
Send Private Message
Reply
Wow! Congratulations!! 10K is a nice distance to work on. Which training plan did you follow? Any HM training is pretty rigorous, I can imagine feeling worn out after! Which HM did you do?


I'm hoping to do a HM next year but right now it takes me almost an hour to run 5K! I went out running yesterday for the first time in a few weeks and had spent those weeks being busy/eating badly...so not great for my athletic performance!


If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
AWFULATNAMES SparkPoints: (2,589)
Fitness Minutes: (5,200)
Posts: 27
9/15/14 12:57 A

Send Private Message
Reply
Giving this thread a bump! I just finished my first half marathon, which was awesome, but the training kind of wore me out. Over the fall/winter I am planning to focus more on "training" for the 10k distance and increasing speed. I have been doing a weekly interval workout for the past few months and it has helped me get much faster! I would love to get my speed down to the point where I can do consecutive miles in less than 9 min.

MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
6/2/14 9:18 A

My SparkPage
Send Private Message
Reply
The 10K I mentioned was fun, I felt really strong! But I didn't break my record.

My next race is a 5K for Pride on June 28.

emoticon

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
4/15/14 5:23 A

My SparkPage
Send Private Message
Reply
I've signed up for a 10K on May 11, so I have some training to do!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
3/17/14 8:38 A

My SparkPage
Send Private Message
Reply
I ran a slow 5K yesterday in the St. Patrick's race here in Toronto. I'm kinda bummed because I've been going to the gym a lot for the past month and thought I'd be a stronger runner. BUT it was really cold (-12C/10F) and very windy, and I had a sick stomach...so I'm trying to not let it discourage me.

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
2/27/14 10:11 A

My SparkPage
Send Private Message
Reply
I'm registered for a St. Patrick's themed race on Sunday Mary 16. I've been going to gym seriously for 3 weeks and feel great, but my running pace is still slow! 8mins/km. My 5K PR is 37 mins, I'm hoping to beat that at the race next month.

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
12/2/13 9:40 A

My SparkPage
Send Private Message
Reply
I ran in a 10K race yesterday. I hadn't trained much but I really enjoyed it. Winter running!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
10/28/13 9:36 A

My SparkPage
Send Private Message
Reply
I ran an 8K on Saturday...it was freezing cold and raining. Not fun. Maybe I'll have to join a gym if this winter is going to be so much colder than last winter was.

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
8/10/13 7:20 A

My SparkPage
Send Private Message
Reply
I have a 5K race next weekend and a 10K the weekend after. Somehow I've started to think I'd like to do a half marathon next summer. I love running but I'm not strong or fast, but I've been looking at long-term training programs.

emoticon

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
8/5/13 10:36 A

My SparkPage
Send Private Message
Reply
Anyone have a race coming up? My next is a 5K on Aug 17. It's a night-time run on the Toronto Island, looking forward to it!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
1/31/13 9:03 A

My SparkPage
Send Private Message
Reply
I wore my running ice cleats to work today! Because the city is icy. I went running last night before the freeze.

I've signed up for a St. Patrick's Day 5K. That's March 17. I'd love to beat my personal best, though right now I'm running pretty slow.

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
12/1/12 8:28 P

My SparkPage
Send Private Message
Reply
I ran in a 5K race today, the Santa Shuffle!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
9/26/12 8:45 P

My SparkPage
Send Private Message
Reply
The Canadian autumn is gorgeous weather for running! I'm working on my speed while enjoying my evening jogs. Anyone else running?

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
MAGNOLIA416's Photo MAGNOLIA416 Posts: 4,313
8/6/12 2:21 P

My SparkPage
Send Private Message
Reply
Hey! A few of us are runners. I just finished week 6 of the Couch to 5K program today!

If you don't like the road you're walking, start paving another one!

Dolly Parton


 October Minutes: 2,153
 
0
500
1000
1500
2000
Page: 1 of (1)  

Report Innappropriate Post

Other All That Glitters General Team Discussion Forum Posts

Topics: Last Post:
check-in 1/31/2014 11:06:02 PM
recipes! 9/17/2014 12:25:59 AM
G* exercise music swap 12/11/2013 9:32:40 AM
This week's dinner menu 9/19/2014 1:06:50 PM
autumn! 10/24/2013 10:01:05 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x7064x49335314

Review our Community Guidelines