I’ve not run a continuous 5k since I broke my ankle last Aug. Today I needed a couple very short breaks, but I’ll be completing one soon…
ROTD Run Of The Day : post yours
- Thread starter Seraphim
- Start date
1/2 mile walk, 7-mile run, 1/2 mile walk. I had been stacking days together and was feeling run down (pun intended), so I took four days off. Today, based on perceived exertion, was relatively mellow until the last mile when I picked up the pace. The result was my fastest 10k at 58:45. I'm learning that fewer quality runs work better for me than quantity, which makes sense for my age.
Yesterday's run: an easy-ish 2.6 miles with the distance runners on the track team I coach.
Yesterday, I ran 5 miles, and today, I ran 6 miles, both easy. I have a 10-mile trail race one week from today, so I am dialing back the frequency, distance, and effort of my runs this week.
Best of luck! I'm eyeing some trail races too, but they probably won't be until fall/winter.
I did a 3.75 mile trail run yesterday. Today will be a longer day - I'll do between 2-3 miles at track practice, then am meeting my wife and our running partner for an easy 5.
Thank you! A year ago, I was running run-walk intervals of only 3 minutes. I was dealing with some knee issues that forced me to stop running and get back to cycling for a while. Last fall, I could start running again and quickly built up to longer distances. It takes time, and I learned that forcing it is not the answer. Good luck reaching your goals! In June, I will be running a trail half marathon, and my longest trail run to date is 12 miles, so at least now I know I can finish the distance. I am having fun adjusting my training to try and finish faster than "just finishing."
I used to run a lot, and was quite fast for someone who picked up the sport in middle age. Then I had some health issues and couldn't really run for about 8 years. I've gotten back into it over the last couple of years in fits and starts. Trying to be more consistent. And man, am I slow now. Still working on making my peace with that.
Ran 3 today. Planned for 6 but it just wasn’t gonna happen. Maybe tomorrow….
You lapped everyone sitting on the couch!
A relatively easy 4 miles for me. Was humid because it rained most of the day.
I didn't run yesterday because it was the first track meet of the year (I coach the distance runners at the middle school I teach at). The team placed second overall, and some good performances from the distance kids! I'm going to brag on my kids for a minute, because I'm proud of them.
Girls 1600: We finished in 2nd and 3rd place. The girl in third is a 6th grader who was running in her first track meet ever!
Girls 800: We finished 1st, 3rd, and 4th. Incredible kick by the first place girl over the last 125 meters to get the win.
Boys 1600: Finished in 3rd and 4th. The 4th place finisher probably could have placed higher but he started his kick waaaay too early and faded. Lesson learned.
Boys 800: Second and third place. This should have been first and second, but they were excited and started out too fast and had to hang on at the end.
Girls 1600: We finished in 2nd and 3rd place. The girl in third is a 6th grader who was running in her first track meet ever!
Girls 800: We finished 1st, 3rd, and 4th. Incredible kick by the first place girl over the last 125 meters to get the win.
Boys 1600: Finished in 3rd and 4th. The 4th place finisher probably could have placed higher but he started his kick waaaay too early and faded. Lesson learned.
Boys 800: Second and third place. This should have been first and second, but they were excited and started out too fast and had to hang on at the end.
I ran my second race ever, another 10-mile trail race with 650 feet of elevation gain. Today, I shaved 40 seconds/mile off my pace from five weeks ago for a finish time of 1:34:31 and 9:28/mile, good enough for third in my age class (55-59) and just over a minute out of second place. Overall, I was mid-pack. My taper into the race was better than my first race, so I learned something! During this race, I set my best 5k time (28:10) and my best 10k time (57:43), so all in all, I am happy with my results.
I'll take at least three or four days off, and when I do run, I will go easy and moderate distance for the next week. Maybe a couple of slow 4-mile runs. My next race is a trail half marathon at the beginning of June, so I will add a mile or two to most of my run distances once I get up to training speed again. With a week or so to recover and a two-week taper, that leaves five weeks of running, a three-week block of increasing activity, a one-week block of reduced volume and intensity to recover, and one week HARD before I head into my taper.
I had someone in front of me I was chasing the entire time, and I could tell the people behind me were working hard. About a mile from the finish, a group of four guys poured on the gas and dropped me, but they were younger, and there was no way I could have stayed with them! I was already going pretty hard, and my Garmin showed me at my threshold the entire race.
If my recovery from my last race is any indicator, I should be running more efficiently, and a bit quicker once I recover from this race. But now I am stepping up to 13.1 miles. My longest run is 12 miles, so I know I can do the longer distance, but judging the pace will be interesting.
I'll take at least three or four days off, and when I do run, I will go easy and moderate distance for the next week. Maybe a couple of slow 4-mile runs. My next race is a trail half marathon at the beginning of June, so I will add a mile or two to most of my run distances once I get up to training speed again. With a week or so to recover and a two-week taper, that leaves five weeks of running, a three-week block of increasing activity, a one-week block of reduced volume and intensity to recover, and one week HARD before I head into my taper.
I had someone in front of me I was chasing the entire time, and I could tell the people behind me were working hard. About a mile from the finish, a group of four guys poured on the gas and dropped me, but they were younger, and there was no way I could have stayed with them! I was already going pretty hard, and my Garmin showed me at my threshold the entire race.
If my recovery from my last race is any indicator, I should be running more efficiently, and a bit quicker once I recover from this race. But now I am stepping up to 13.1 miles. My longest run is 12 miles, so I know I can do the longer distance, but judging the pace will be interesting.
Great stuff! That's a fantastic time! Congratulations - now go celebrate!
Got my 6 on Friday. Weekends are usually off
Thank you! I don't do much celebrating anymore, but I am going out for a nice dinner once I finish up some work. I was happily surprised I averaged less than 9:30/mile, so that feels good!
I did some interval work on Saturday. Usually my wife and I meet up with our running friend on Sunday mornings for a long run. However, she was unable to make it this weekend, so we will meet tomorrow evening for a "long" run. Instead, my wife and I did a 10 mile hike.
7 miles last night. Happy with my overall pace and that it decreased each mile.
Hard 5.5 after a long week. It’s done….
Easy four miles as I build up to a half marathon on June 1st. I'm feeling great after a week off to let the last 10-mile race settle in.
Sunday - 6-mile run, Monday (today) off. Five-mile tempo run tomorrow. I am heading into a Tuesday, Thursday, Saturday, and Sunday running schedule as I find fewer days equal better recovery and running faster. I will likely add a Wednesday run to my training load during the third week of a training block before a recovery week and my last hard week before I taper to the half-marathon. I have experienced "super compensation" from focused extra intensity and frequency. Still, as I get older, I am learning that it is essential to be careful about not adding too much. My last two runs at an easy pace were ~9:30/mile pace, which is faster than I was running before my previous race. Taking a whole week off from exercise after a hard event and focusing on eating and good sleep lets the race load become better fitness. While it would be a big gain, I am working to run the half marathon at 9 minutes/mile.
Been running, just haven't posted here. This morning I participated in a 5K race for a good cause. I hadn't "raced" a 5K in about 4 years. Finished in 25:02. Amazingly, that was good for first in my age group.
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