Running's not just for New Year's, it's for life!

vitani

Going to dip my toe in here.

Female, 27, and started the Couch to 5k programme after Christmas. I started it at Week 3 and progressed easily through the weeks, completing it last Wednesday.

It's my first time fully committing to an exercise routine as an adult, and I've been completely and utterly bitten by the running bug.

I've signed up for a few races & fun runs, to keep me motivated on improving. The ultimate goal for this year is to complete the Rock'n'Roll Half Marathon in August. I keep looking wistfully at the DCM threads but I know I stand a better change of getting through a marathon training programme uninjured if I have at least a year of running behind me, so looking's all I'm going to be doing until next year.

In the short-term, I've signed up for the Operation Transformation 5k, the Dunboyne 4m and the Great Ireland Run. There's 8 weeks until the GIR so I'm going to follow Hal Higdon's 10k plan until then. I did manage to run 7.5k in the Phoenix Park on Saturday afternoon, but while I'm tempted to increase from there, I know the better thing to do is work on building a base.

I've had to tweak the plan a bit for this week, so the schedule is as follows:

Monday:| 2.5 mile run
Tuesday:| Strength & stretch
Wednesday:| 2 mile run
Thursday:| 30 minute cross & strength
Friday:| Rest
Saturday:| OT 5k
Sunday:| 40 minute cross

Ososlo

vitani wrote: »

Going to dip my toe in here.

Female, 27, and started the Couch to 5k programme after Christmas. I started it at Week 3 and progressed easily through the weeks, completing it last Wednesday.

It's my first time fully committing to an exercise routine as an adult, and I've been completely and utterly bitten by the running bug.

I've signed up for a few races & fun runs, to keep me motivated on improving. The ultimate goal for this year is to complete the Rock'n'Roll Half Marathon in August. I keep looking wistfully at the DCM threads but I know I stand a better change of getting through a marathon training programme uninjured if I have at least a year of running behind me, so looking's all I'm going to be doing until next year.

In the short-term, I've signed up for the Operation Transformation 5k, the Dunboyne 4m and the Great Ireland Run. There's 8 weeks until the GIR so I'm going to follow Hal Higdon's 10k plan until then. I did manage to run 7.5k in the Phoenix Park on Saturday afternoon, but while I'm tempted to increase from there, I know the better thing to do is work on building a base.

I've had to tweak the plan a bit for this week, so the schedule is as follows:

Monday:| 2.5 mile run
Tuesday:| Strength & stretch
Wednesday:| 2 mile run
Thursday:| 30 minute cross & strength
Friday:| Rest
Saturday:| OT 5k
Sunday:| 40 minute cross

Best of luck vitani! Sounds like you have the running bug and great to see you have some good solid goals over the next few months. I really think you're correct in not jumping head first into a marathon this year. I was at your stage this time last year and toyed momentarily with the idea of doing last year's DCM but I didn't and am really glad I held back. I firmly believe that a good solid year (some would say many years) of running consistently is of most benefit when you first start running before you think of training for a marathon, and by this time next year you'll be in a much better position to see if you're ready for marathon training. As you say, running's for life now for you so what's the rush? It's fun to build up the distances gradually and tackle the shorter races first. You're really young too so have decades of running and years of improvement. Good luck on your exciting journey:)

vitani

Thanks for the encouragement, Ososlo! (Just got your username now! )

Yeah, you're absolutely right. Realistically, the half-marathon in August is going to be tough enough and completing it will be a huge achievement for me. I'll save the longer distances for further down the road.

It's great to hear from someone who started so recently. It's really encouraging that so many people only start running as adults.

vitani

Headed out for a 2.5 mile run this morning. I'd tracked the route beforehand using Endomondo, but the GPS went a bit funky during it so I don't have an exact distance. However, I know I covered about 2.5 miles in 24.39.

vitani

Did a short core workout I found online yesterday for S&S. Tough going - I definitely need to work on strengthening my core.

Ran 2.07 miles this evening in 18.48. It was the first time I'd tried running without music. On the whole, I think I prefer having music but really just needed the headspace this evening. It's the first time I've heard my own breathing, and it was shocking though! Not sure if it was down to the faster pace or not.

Darren 83

Best of luck with the log, Good idea to build a base and wait to do the full marathon next year

vitani

Darren 83 wrote: »

Best of luck with the log, Good idea to build a base and wait to do the full marathon next year

Thanks Darren, and good luck with your own log!

vitani

Races are fun!

Headed over to the Phoenix Park this morning for the OT 5k. It was my first time doing a road race, with the exception of the mini-marathon and the first ever Pieta House Darkness into Light 5k, back in 2009. This was a completely different experience to both of those.

After the bag drop, I headed towards the joggers pen. Being relatively early, I was lined up about four or five rows from the front. The pre-race atmosphere was great. Everyone was smiling and chatting and there were a lot of people running on their own as well. I'd been worried about being the only loner in the pack. :pac:

The time seemed to fly by until Karl's warmup which caused a lot of stumbling and giggling and grabbing on to random strangers to steady yourself.

We took off and within a minute, there was no congestion and I had a clear path in front of me. I felt comfortable enough trotting along, but starting so close to the front had been a mistake. A lot of people overtook me on the first stretch.

The first few km were great until I reached that fecking hill coming out of the Furry Glen. Made it up the hill, still running, but found myself slowing to a walk on the incline after. Walked for a count of 20 and started running again, but mentally, I was gone. I stopped to walk twice more before the finish, hating myself for doing it each time, but unable to force myself to keep running. I thought I'd blown my goal of finishing in under 30 minutes.

It was only when I neared the finish and could hear the announcement that the Lord Mayor had finished in 25 minutes that I realised I was still a fair bit under that half hour mark. I picked up my pace and crossed the line at 27:27.

I'm absolutely over the moon with my time, but I found the whole race to be a real learning experience.

Lessons learned:
1. I will not start too near the front!
2. I will watch my pace at the beginning. I went off way too fast and couldn't sustain it.
3. I will have some kind of stopwatch/timer with me in future to keep me at a pace I know I'm comfortable maintaining.

It's funny - I'd read not to do the first two so many times, but I guess you really have to learn these things for yourself. I'm disappointed that I didn't run the entire way, but I think making the mistakes I did may ultimately prove to be more valuable.

One united

Hi ya two things
I started running last year in June after loosing weight (cheaper than the gym)slowly built up the mileage did the DCM so it is possible (sum buzz)
Second buy a garmin watch ,essential I didn't get one till September last bit it makes a huge diff
And third if I may
ENJOY

vitani

One united wrote: »

Hi ya two things
I started running last year in June after loosing weight (cheaper than the gym)slowly built up the mileage did the DCM so it is possible (sum buzz)
Second buy a garmin watch ,essential I didn't get one till September last bit it makes a huge diff
And third if I may
ENJOY

You started in June and ran DCM in October?! :eek:

Hardcore!!!

The Garmin (or equivalent) will be bought soon. I don't mind so much for my normal runs because I use Endomondo on my phone, but races are a different kettle of fish.

And yes, thank you! I will enjoy it. I found today tough but I'm on such a high now that I can't wait until my next race. Crossing that finish line was amazing.

One united

Ya does sound like an ask bit I did do it so it can be done and I'm not very fast or built like arni (12 stone normal build guy)
But u do need to put in the miles ,ya can't spoof a marathon !
I intend doing three this year
So deff know of that bug your talking about!!

Darren 83

vitani wrote: »

Races are fun!

Headed over to the Phoenix Park this morning for the OT 5k. It was my first time doing a road race, with the exception of the mini-marathon and the first ever Pieta House Darkness into Light 5k, back in 2009. This was a completely different experience to both of those.

After the bag drop, I headed towards the joggers pen. Being relatively early, I was lined up about four or five rows from the front. The pre-race atmosphere was great. Everyone was smiling and chatting and there were a lot of people running on their own as well. I'd been worried about being the only loner in the pack. :pac:

The time seemed to fly by until Karl's warmup which caused a lot of stumbling and giggling and grabbing on to random strangers to steady yourself.

We took off and within a minute, there was no congestion and I had a clear path in front of me. I felt comfortable enough trotting along, but starting so close to the front had been a mistake. A lot of people overtook me on the first stretch.

The first few km were great until I reached that fecking hill coming out of the Furry Glen. Made it up the hill, still running, but found myself slowing to a walk on the incline after. Walked for a count of 20 and started running again, but mentally, I was gone. I stopped to walk twice more before the finish, hating myself for doing it each time, but unable to force myself to keep running. I thought I'd blown my goal of finishing in under 30 minutes.

It was only when I neared the finish and could hear the announcement that the Lord Mayor had finished in 25 minutes that I realised I was still a fair bit under that half hour mark. I picked up my pace and crossed the line at 27:27.

I'm absolutely over the moon with my time, but I found the whole race to be a real learning experience.

Lessons learned:
1. I will not start too near the front!
2. I will watch my pace at the beginning. I went off way too fast and couldn't sustain it.
3. I will have some kind of stopwatch/timer with me in future to keep me at a pace I know I'm comfortable maintaining.

It's funny - I'd read not to do the first two so many times, but I guess you really have to learn these things for yourself. I'm disappointed that I didn't run the entire way, but I think making the mistakes I did may ultimately prove to be more valuable.

Well done on your race and you're time Vitani,

vitani

Had scheduled a 40 minute crosstraining session today, so popped the daughter in her buggy and went out for a 50 minute walk.

My first week on the program has gone as follows:

Day|Plan|Actual
Monday:| 2.5 mile run| 2.5 miles (ish) in 24.39
Tuesday:| Strength & stretch| Short core workout
Wednesday:| 2 mile run| 2.07 miles in 18.48
Thursday:| 30 minute cross & strength| Skipped this...
Friday:| Rest| Rested
Saturday:| OT 5k | 5k in 27.27
Sunday:| 40 minute cross| 50 minute walk

Overall, I'm happy with it. I'm going to have to work on fitting a crosstraining session into a weekday. But I'm confident I can keep this level of training up for the next seven weeks.

Week 2 schedule is as follows:

Monday:| Stretch & Strength
Tuesday:| 2.5 mile run
Wednesday:| 30 minute cross
Thursday:| 2 mile run & strength
Friday:| Rest
Saturday:| 40 minute cross
Sunday:| 3.5 mile run

vitani

For stretch & strength yesterday, followed the Jay Johnson routine that's up on Runner's World.

This morning, ran 2.57 miles in 25 minutes. Took it handy enough.

vitani

30 minute crosstrain yesterday, which was another walk with the little one in her buggy.

Just back from a 2 mile run. Covered it in just over 20 minutes.

Will do some strength work later, and then thoroughly enjoy my rest day tomorrow.

Darren 83

vitani wrote: »

30 minute crosstrain yesterday, which was another walk with the little one in her buggy.

Just back from a 2 mile run. Covered it in just over 20 minutes.

Will do some strength work later, and then thoroughly enjoy my rest day tomorrow.

Whats your next race?

vitani

Darren 83 wrote: »

Whats your next race?

Dunboyne 4 mile, in three and a half weeks.

vitani

Yesterday's 40 minute crosstraining never happened, but I'm not going to worry about it. The running is the important thing for the moment - when I start training for the half marathon, I'll get more disciplined about the add ons.

Went out today for my first official LSR. Was supposed to do 3.5 miles, but ended up doing 4 miles in just over 40 minutes. The pace was fine and I felt great after, but I'm thinking I should look at dropping my pace down even more when the distances increase.

It's now just nine weeks since I started running - I can't believe how quickly I've gone from 0 to 4 miles, and how much I'm still enjoying this. I feel like everything in my life has gotten a little better since I took it up.

Ososlo

Well done Vitani, you're doing brilliantly.

You might know about this already, but if you pop your recent 5k race time into the Macmillan calculator, you'll get suggested paces for your longer runs :
http://www.mcmillanrunning.com/

Macmillan would suggest you run your longer slow runs between 10:04 - 11:21 min/mile. Somewhere inbetween those paces would benefit you most. If you're looking at half marathon training, you will be gradually increasing the distance of your longer run each week and want to be comfortable doing so. It's all about endurance and time on your feet for your training towards your goal.
Good luck:)

vitani

Ososlo wrote: »

Well done Vitani, you're doing brilliantly.

You might know about this already, but if you pop your recent 5k race time into the Macmillan calculator, you'll get suggested paces for your longer runs :
http://www.mcmillanrunning.com/

Macmillan would suggest you run your longer slow runs between 10:04 - 11:21 min/mile. Somewhere inbetween those paces would benefit you most. If you're looking at half marathon training, you will be gradually increasing the distance of your longer run each week and want to be comfortable doing so. It's all about endurance and time on your feet for your training towards your goal.
Good luck:)

Oh, that's great! I had played around with the calculator but hadn't considered using it to set training paces. My middle two miles this morning were within that range but the first and last were faster, so I will definitely slow them down next week.

vitani

Just want to log my schedule for the week - if I write it somewhere, I'm more likely to stick to (most of) it.

Monday:| Stretch & Strength
Tuesday:| 2.5 mile run
Wednesday:| 35 minute cross
Thursday:| 2 mile run & strength
Friday:| Rest
Saturday:| 4.5 mile run
Sunday:| 50 minute cross

Hal's plan doesn't have me running 4.5 miles for another few weeks, but with the Dunboyne 4 mile approaching, I want to have run more than the distance involved a couple of times beforehand. It's only half a mile more than I ran today, so if I recover well from this week, I'll go ahead with the increase.

vitani

2.52 miles/4.06 km this evening in 22.52.

Felt good to pick up my pace again as the last few runs have been quite slow and steady. My first three km this evening were fairly even (5.36, 5.29, 5.23) and then the last, incorporating a bridge, was 6.00 minutes.

vitani

2.01 miles in 18.20 this evening.

Delighted that I'm nearly 30 seconds faster than a similar distance two weeks ago. It's not always as easy to see improvements as it was with the Couch to 5k programme, so I'm happy when I do notice them.

Saw quite a few other people out running. Automatically thought 'she's crazy' when I saw the first one, before realising that I was out there too and that everyone driving by in their nice, warm cars was probably thinking the same about me. There's something really nice about just surrendering to the weather and running in the rain though. (I say that now... ask me again in a couple of months!)

Darren 83

vitani wrote: »

2.01 miles in 18.20 this evening.

Delighted that I'm nearly 30 seconds faster than a similar distance two weeks ago. It's not always as easy to see improvements as it was with the Couch to 5k programme, so I'm happy when I do notice them.

Saw quite a few other people out running. Automatically thought 'she's crazy' when I saw the first one, before realising that I was out there too and that everyone driving by in their nice, warm cars was probably thinking the same about me. There's something really nice about just surrendering to the weather and running in the rain though. (I say that now... ask me again in a couple of months!)

I remember going home in a nice comfortable car seen two people running in the rain I thought they must be mad a year later I'm the one running in the rain. I know now why they where running in the rain.

Darren 83

vitani wrote: »

Just want to log my schedule for the week - if I write it somewhere, I'm more likely to stick to (most of) it.

Monday:| Stretch & Strength
Tuesday:| 2.5 mile run
Wednesday:| 35 minute cross
Thursday:| 2 mile run & strength
Friday:| Rest
Saturday:| 4.5 mile run
Sunday:| 50 minute cross

Hal's plan doesn't have me running 4.5 miles for another few weeks, but with the Dunboyne 4 mile approaching, I want to have run more than the distance involved a couple of times beforehand. It's only half a mile more than I ran today, so if I recover well from this week, I'll go ahead with the increase.

Don't be to eager too push too much, it really does not matter if you hit 4 miles before the race you will do your self a injury I learnt my lesson the hard way.

vitani

Darren 83 wrote: »

Don't be to eager too push too much, it really does not matter if you hit 4 miles before the race you will do your self a injury I learnt my lesson the hard way.

Thanks Darren. I'm wary about doing too much too soon as well. I did 4 miles last week and found that I recovered quickly after, so I'm going to take it slowly again this week and only push on to 4.5 if it feels ok.

I know it doesn't matter too much if I have the distance done before the race, but mentally I think it'll help a lot.

Darren 83

vitani wrote: »

Thanks Darren. I'm wary about doing too much too soon as well. I did 4 miles last week and found that I recovered quickly after, so I'm going to take it slowly again this week and only push on to 4.5 if it feels ok.

I know it doesn't matter too much if I have the distance done before the race, but mentally I think it'll help a lot.

That's what I did before my first half ran the distance but I paid for it, I was limping a bit before the race

vitani

4.6 miles/7.4 km today in 45:39.

I'm still finding it tough to get the hang of pacing myself. My splits today were:

5.29
5.58
6.03
6.18
6.28 (this was up a long incline)
6.17
6.19
2.43 (400 metres)

I told myself to go slow throughout, but still started off quite fast. However, my breathing was fine for the entire time, and I didn't feel like I was pushing myself. I'm conscious as well that my 5k time will likely have improved, even in the two weeks since I ran it (the joys of being a beginner) so the McMillan calculations may not stay accurate.

Maybe I'm getting too wrapped up in what I 'should' be running at. I think, going forward, I'm just going to focus on getting the distance in and listening to my body.

Schedule for Week 4:

Monday:| Stretch & Strength
Tuesday:| 3 mile run
Wednesday:| 35 minute cross
Thursday:| 2 mile run & strength
Friday:| Rest
Saturday:| 50 minute cross
Sunday:| 4.5 mile run

The Tuesday run has increased, so I'll keep Sunday's at 4.5 miles.

vitani

3 miles today in 27.23.

First mile was 9.18, second was 8.52 and last mile was 9.13.

Ran my usual circuit in reverse so had to deal with more inclines than I was used to. I'm going to try it that way more often to get me used to the effort involved.

vitani

2 miles in 18.36. Had a lovely steak dinner this evening about 90 minutes beforehand so decided to take it handy on the run. First mile was 9.01, second was 9.35.

Starting to think about times for Dunboyne on Sunday week. The same three times keep coming back to me whenever I do. I feel that I'd be disappointed to do it in anything over 40 minutes. My main goal is to finish in under 38 minutes. And my secret time that I'd be ecstatic with is under 36 minutes. I think under 38 is very achievable for me though, once I watch my pace at the start.

menoscemo

I see you are running 18 minutes for 2 miles and 27 minutes for 3 miles regularly in training. Therefore running under 36 minutes for 4 miles in a race should be absolutely no problem. Even thinking of 38-40 minutes is only going to hold you back from running your best.

I should also point out that you should not be racing all your training runs. If 9 min/miles is your 4 mile 'race pace' I Imagine your easy runs should be done at slower than 10 min/mile, probably closer to 11 min/mile.

Best of luck with the training.