"Every day is a good day when you run"

dolliemix

"Every day is a good day when you run" - Kevin Nelson

Background: Here's my previous thread. I started running in Feb 2010 with the Couch to 5k. Here are my times since then

5k : April 2010 -31.30
10k: June 2010 - 1.06.25
August 2011 - 1.03.58
5 mile: July 2011: 51.34
10 mile: August 2011: 1.49.21
Half Marathon: September 2011: 2.28.13



I enjoyed all the earlier races but I didn't enjoy the Half at all! I want to spend a bit of time working on speeding up a bit so if I ever do a long distance again it won't take me as long!

I plan to do this 5k and beat my 31.30 record 3rd December

I also want to try this 10k 10th December.

I've 8 weeks till the 10k so I'm following Hal's Intermediate 10k plan


I haven't done any running for three weeks since the half so I hope I'm fit enough for the 4 days in a row of running! To be honest I think time will be the hardest discipline over the next 8 weeks. But I'll have to keep reminding myself, that it's only 8 weeks and it will mean I'll feel fit and healthy leading up to Christmas

dolliemix

Plan for Week 1 Hal's Intermediate 10k


Monday: 3 mile run and body balance class
Tuesday: 3 mile run
Wednesday: 35 min tempo run
Thursday: 3 mile run and body balance class
Friday: Tennis
Saturday: 4 miles
Sunday: rest

dolliemix

Week 1 Day 1

3 mile run: Managed it, legs a bit stiff but breathing fine

Body Balance: Loved it. Haven't been to the gym in weeks and I'm so glad I made myself do this tonight.

I'm feeling great now. Not sure how I'll manage run tomorrow. Either an early morning run (not sure I'm ready for that ) or a quick run after work. I finish work at 4 and I've a class at 6. Manageable but it will be tight

MarySamsonite

Best of luck with the new plan Dollie. I'm looking forward to following the new log .

jcsmum

Best of luck with the new plan and all your goals.

dolliemix

Week 1 day 2

So I managed my 3 mile run today and it was fine but my right knee is in agony now when I'm using the stairs, especially going down. I'm a bit worried. Not a great start to my plan

MarySamsonite

Sounds so familiar to me Dollie - going downstairs is hell with it. It may be ITB related. You should have it checked out so that you can sort the problem and get back on schedule asap.

dolliemix

Thanks Mary. It's mad! Walking is fine but stairs are a killer.

Week 1 days 3 and 4

I didn't do anything last night because of it and it had worn off a good bit today. Still a niggle there but definitely not as tender. So I missed my tempo run as a result .

Tonight I ran to the gym ( less than 1k away). I did a body balance class. I did 1 k on the threadlike and got a massive stitch so I walked another k on the treadmill and walked home!

So nothing is going according to plan but I'm glad I got out tonight. I did work hard in body balance and really took advantage of the stretching elements of it.

dolliemix

Week 1 day 5

1 hour doubles tennis


Week 1 day 6

4 mile run. Nice run this morning. Still tight but I think the body balance classes are helping with the stretching. Taking a rest day tomorrow

shazkea

Welcome back Dollie - good luck with the log and targets for Dec.

dolliemix

Week 2 plan

Monday: 3 mile run and body balance class
Tuesday: 3.5 mile run
Wednesday: 8x400 5k pace
Thursday: 4 mile run
Friday: body balance class
Saturday: 5 mile run

dolliemix

Week 2 day 1

5k on the treadmill tookme 34 mins!

Body balance after was great.

I feel completely energised and my mood has lifted

dolliemix

Week 2 day 2

6.6k on treadmill 40 mins

5 k took me 33.30 today

dolliemix

Week 2 day 3

Set alarm for 6am. Got up at 7am
Went to gym and did 6 x 400m instead of 8 x 400m. Moving from 7.2 kph to 9.2 kph to 9.6 kph to 9.8 kph and did the last two at 10kph

MarySamsonite

dolliemix wrote: »

Set alarm for 6am. Got up at 7am

This is why I always set my alarm for at least half an hour before I actually have to get up as I have a fondness for the snooze button . Drives my OH crazy though

Bally8

How's the knee now Dollie? Hope its feeling better

dolliemix

Bally8 wrote: »

How's the knee now Dollie? Hope its feeling better

Actually original nigging knee isn't too bad. Same pain in the other one. Just sore when I put weight on it when it's bent. Thanks for asking!

dolliemix

Week 2 day 6

Totally skipped day 4 and 5
Just couldn't get out of bed because I'd late nights both wed and thurs.

5 mile run today. Did well to do this after 4 beers last night

dolliemix

Week 2 day 7

Body balance class

dolliemix

Week 3 plan

Monday: 3 mile run and strength
Tuesday: 4 mile run
Wednesday: 40 min tempo run
Thursday: 3 mile run
Friday: rest
Saturday: body balance class
Sunday: 6 mile run

dolliemix

Week 1 day 1

3.5k run on thread mill , 1 hour body balance, 1.5 k run on thread mill


Day 2 not so good . Changing plan....

Day 3 : 40 min tempo
Day 4: 3 mile run
Day 5: 4 mile run
Day 6: body balance
Day 7: 6 mile run

dolliemix

Week 3 day 3

Need to remind myself of the high I get when I finish a run

I did the 40 min tempo run on the thread mill


1-5 mins: 8kph pace
5-10 mins: 8.5 kph pace
10-15 mins: 9 kph
15-20 mins: 9.5kph
20-30 mins: 10kph
30-35mins: 9.5kph
35-40mins: 9.0 kph

5 min cool down

Ended up doing 6.5k overall

Not sure I'll make my dream of under 30 mins for a 5k by December but I'm definitely challenging myself and I surprised myself that I managed 10 mins at 10kph pace tonight with 9.5 kph either side of that

dolliemix

Week 3 day 4: 3 mile run on road

Week 3 day 5: 4 mile run on road

First time ever running three days in a row and not feeling too bad now. Was wrecked during run earlier though.

dolliemix

Week 3 day 6

One hour body balance class

Lovely. Felt really stretched and relaxed after this

dolliemix

Week 3 day 7

6 mile run

Felt great on this run. Hardest part was the start! Did some up hills and I felt fine.

Delighted I got through the whole program for week 3. I can definitely feel my fitness improving. Hopefully I'll be back into some of my old clothes by Christmas again

I'm off for midterm this week so no excuses for week 4 program.

dolliemix

Plan for week 4

Monday: 3 mile run
Tuesday: 4.5 mile run + strength
Wednesday: 9 x 400 5k pace
Thursday: 4 mile run
Friday: Rest
Saturday: 6 mile run
Sunday: strength

dolliemix

Week 4 day 1

3 mile run

Delighted this done. Felt good even after yesterday's 6 mile run and last nights indian, 2 glasses of wine and three bottles of beer! Hopefully I managed to sweat off some of the damage.

Well done to all the marathon runners. You are all amazing!

dolliemix

Week 4 day 2

Body balance class and 4.5 mile run outside


Was really putting off this run trying to convince myself that my body needed a rest, but my motivation was the thought of fitting into some dresses I haven't worn in a year by Christmas. I felt very strong on this run even if I was tired too. I read that running daily helps because your body is getting used to working when it is fatigued which you need for long distance running. Makes sense.

dolliemix

Week 4 day 3

9 x 400 m reps at 10kph or over

Yay success at this! Even did one of them at 10.5 . Was hard work though. Went to a very slow jog of around 7.5 kph in between for 200 m . Had an absolutely beautiful gorgeous swim in the forty foot after. Haven't been in since September. Hands and feet were frozen for about two mins and then my whole body warmed up and I felt fantastic.

dolliemix

Week 4 day 4

Managed the 4 miles but just about. Haven't felt this tired running since half marathon. I think it may have taken me an hour. 5 days in a row taking it's toll. But I still did it so that says something about my fitness

Heading to cinema now with muffin and coffee and a rest day tomorrow so all is good

dolliemix

Slight change of plan. Ended up on an impromptu pub crawl last night so I switched 6 mile run for body balance class today. Feel great after it. Love feeling my flexibility and strength improve. Will do 6 mile run tomorrow