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United Kingdom10443 Posts
This Saturday I broke 20 minutes for 5k. A new PB. 19:59 but it still counts. It was surprising as my training has been focused on the half marathon coming up this Sunday. The training has been going well , I missed one long run due to a bad cold. Unfortunately it was due to be my longest run of the training program so it really sucks missing it. I still felt it was the right call not to train whilst sick and take an extra recovery day. As stated i'd like to break 1:45 but more important is the experience and finishing the run strong. After the marathon I will have a week of recovery/light training and then I want to focus on 5k. I'll update after the marathon , i'm really excited for it.
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On April 02 2019 17:16 KelsierSC wrote: This Saturday I broke 20 minutes for 5k. A new PB. 19:59 but it still counts. It was surprising as my training has been focused on the half marathon coming up this Sunday. The training has been going well , I missed one long run due to a bad cold. Unfortunately it was due to be my longest run of the training program so it really sucks missing it. I still felt it was the right call not to train whilst sick and take an extra recovery day. As stated i'd like to break 1:45 but more important is the experience and finishing the run strong. After the marathon I will have a week of recovery/light training and then I want to focus on 5k. I'll update after the marathon , i'm really excited for it.
Good run! Always a very nice number to sneak under. Smart call not training while sick, that's an easy way to stay sick for a long time or, even worse, bringing myocarditis in the picture. Don't stress about one run either, it's not going to make a big difference. Missing one training session never does, and no ever has a perfect build up. It's about the sum of all the work you put in going into the race.
It's not surprising you ran a better 5k if you've been training for the HM. They are both primarily aerobic events. Good half training will have a little more fatigue resistance/endurance at high aerobic pace in it, but by and large the training helps either event.
1:45? I'm going to assume you meant 1:35. 1:45 is like a casual jog for you. Waste time of time to show up, pay money, and then jog a race you have been training hard for.
Unless you're running like 15mpw, or get the flu right before, or there is a hurricane you'd have to do something crazy stupid to not break 1:45. Shoot for 1:35. Maybe 1:40 if you're running under 30mpw.
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On April 02 2019 17:16 KelsierSC wrote: This Saturday I broke 20 minutes for 5k. A new PB. 19:59 but it still counts. It was surprising as my training has been focused on the half marathon coming up this Sunday. The training has been going well , I missed one long run due to a bad cold. Unfortunately it was due to be my longest run of the training program so it really sucks missing it. I still felt it was the right call not to train whilst sick and take an extra recovery day. As stated i'd like to break 1:45 but more important is the experience and finishing the run strong. After the marathon I will have a week of recovery/light training and then I want to focus on 5k. I'll update after the marathon , i'm really excited for it.
You got this! 1:45 was the conservative approach with your old 5k PB. Now that you already broke 20, 1:40 would be the conservative goal if you don't know how well you will handle the longer distance, 1:35 or faster certainly possible. You seem to be in similar shape like I was last year for my first half in april (41:13 10k in january but failed to break 20 in a 5k in may) and I ran 1:32 back then.
I have my own half marathon coming up on sunday. Weather forecast is excellent and the race organizers even moved the start time ahead to 9:30am to ensure best possible conditions. I also had a very encouraging run on saturday, did 17k with 10k tempo in the middle where I aimed for slightly below HM race effort and ended up with my 3rd fastest 10k ever in 40:23 with a relatively low avg heart rate of 161. That rekindled my hopes of averaging a 4:00 min/km pace in the race.
And then yesterday happened...
I went out for an easy 5k recovery run, stopped at a traffic light and after picking up again I felt a sudden sharp pain in my right shin. Went away and came back again like every 10-20 steps, took maybe 300-400 meters and a short walking break to realize, that continuing this run would be the dumbest thing possible. It actually wouldn't have been possible, it hurt THAT bad. Even walking back home was really painful and weirdly enough not every step but the pain would fade to almost nothing for about a minute and then come back again with a sharp sting. Last 500m walking the pain thankfully subsided but I was already freaking out about missing the race this weekend.
Today I haven't felt any pain yet even bouncing up & down stairs (I spend a lot of time on my feet during work, most days I get up to 10k steps without running). I'll later go out for some super short run to test how things feel. Why does this shit have to pop up now in the 3rd week of reduced mileage? I'll be royally pissed if I have to drop out or can't start on sunday...
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Yeah, 1h45 is a goal I could set myself pretty soon (granted the idea of my current training is to get good endurance before getting faster, while doing my utmost to avoid injuries... and so it's hoping for instance Daniels tables are not way too ambitious for me), and I ran my 5k a LOT slower than you. To give you an idea, the ever very optimistic Daniels credits you with a 1h31min30 goal ! Aim lower, but not that much^^ Ouch Nocci, really get it easy... Do less the next days, even if you feel good today, that won't compromise all your previous work as you know well !
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United Kingdom10443 Posts
Thanks guys I appreciate the support,
My concern with trying to go quicker on race day is that my "race pace" training days has been geared around 1:45 and I don't want to make the mistake of going out too hard trying to reach a PB i've not trained for and wipe out half way through the run. I haven't been training that long and i've never done a half marathon so my long distance conditioning is probably a lot worse than indicated by my 5k.
Good luck with your race Nocci I hope that you are recovered and ready . Are you aiming for a PB? Let us know how it goes.
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On April 04 2019 16:44 KelsierSC wrote: Thanks guys I appreciate the support,
My concern with trying to go quicker on race day is that my "race pace" training days has been geared around 1:45 and I don't want to make the mistake of going out too hard trying to reach a PB i've not trained for and wipe out half way through the run. I haven't been training that long and i've never done a half marathon so my long distance conditioning is probably a lot worse than indicated by my 5k.
Good luck with your race Nocci I hope that you are recovered and ready . Are you aiming for a PB? Let us know how it goes.
Define "wipe out". If you mean go out at say, 1:35 pace, and then struggle the last 5 miles in 40 or 45', then yes there is a chance this could happen. Think about it this way, you know what 9' pace feels like. It's easy as hell. No matter what there is no way youll slow down worse than that.
Moreover, you're not going to blow up running say 1:35 (1:30 would be different) pace. Physiologically that pace is fine for you. What might happen is you won't have the fatigue resistance to handle that pace for 1:35. So, you get a little tired and can't quite push as hard. You're still going to have been running a nice, comfortable aerobic pace the whole time, as opposed to say...going out the first mile in 5:45 in a 5k and blowing up.
This isn't the marathon. You're not going to run out of fuel and spectatularly blow up staggering through the finish line at barely a walk, it's not long enough to exhaust your energy stores. Your muscles might just get a little too tired to handle the entire thing at that higher lactate level and you slow down 15-60s per mile.
Bottom line is if you go out at something sensible (1:35-1:38) you're not going to blow up. Worst case is you fade and run 1:42-1:45. Good chance you run well under 1:40.
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Can anybody tell me wtf is going on with my body?
Tuesday I had this stupid pain, wednesday I went out for 2k very easy and wasn't sure if I actually felt something or if it was just paranoia that my leg would explode any second. Yesterday I did another easy 3.5k and felt it again, not as intense but still there and very distinct. Not the typical bone skin inflammation pain along the inside of the shin (familiar with that from my early running days) but very localized, pressure sensitive. According to my expert (=read google MD) medical opinion, everything points towards a stress fracture. It would only make sense, considering I'm almost up to 700km this year, which is by far the most I've ever run in such a time period, all while ramping up comparatively quickly. Regardless of the actual diagnosis I don't need to be a medical professional to realize, that running through that kind of pain = stupid & harmful in the long run, so I was about 95% certain that I won't start on sunday.
Being hesitant I thought the easiest way to 100% convince myself to listen to the voice of reason, would be the dumbass approach to go out and inflict pain on myself once more, you know, just to be sure...
So I just did 5k, to make sure something hurts I kept increasing the pace. I noticed I had been doing 3k at race pace, pretty much pain free and breathing relatively easy. I was so confused I actually grunted loudly out of frustration because of the absence of pain Only on the final 800m I noticed it coming back slightly and now there's a slight dull pressure.
I'm still almost certain it's a stupid idea to run the race, but couldn't this run just have been painful as it was supposed to be and make the decision easy? Stupid body...
I hope reason wins over recklessness, just don't know yet, I really was looking forward to the race and I'm not known for my good impulse control Either way I'm taking the rest of april off, maybe half of may as well, just to be sure and not ruin the rest of the year.
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Fuck it! I'll go out there tomorrow morning and see how it goes, I can still drop out if it starts to hurt again. Hope I don't break anything
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On April 07 2019 04:22 Nocci wrote:Fuck it! I'll go out there tomorrow morning and see how it goes, I can still drop out if it starts to hurt again. Hope I don't break anything
This is probably the way to go. If the pain gets noticeably worse, just pull the plug.
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United Kingdom10443 Posts
Did my first half marathon and finished with a 1:38. I'm really pleased with this as I surpassed my expectations.
My race plan went great for the most part. Did my own thing pace wise for the first 5k and I was around the 1:40 pace makers so I just stuck with them until about 14km.
Took on some dried fruit at 4 miles which gave me a stitch unexpectedly. Maybe I should have eaten a bit earlier as I was working harder than my training runs. But it passed quickly.
I decided to kick up the pace about 9 miles in. I had planned for 10 but the race was going well. I just focused on catching the next person ahead of me and once I caught them aimed for the next man. Overtook about 10-12 people this way. Finished strong with good speed at the end.
There was a nasty hill at 12 miles which i hadnt planned for and made my early kick seem foolish but my legs held and I overtook people on the hill.
It was a great event I'm not sure of my next move but happy to have finished with a respectable time. Not sure of my exact time and finish position but I'll edit the post when it's released. Edit. 68th place with a 1:37:45
Thanks for the advice and encouragement. Good luck to everyone else with upcoming races
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On April 07 2019 21:50 KelsierSC wrote: Did my first half marathon and finished with a 1:38. I'm really pleased with this as I surpassed my expectations.
My race plan went great for the most part. Did my own thing pace wise for the first 5k and I was around the 1:40 pace makers so I just stuck with them until about 14km.
Took on some dried fruit at 4 miles which gave me a stitch unexpectedly. Maybe I should have eaten a bit earlier as I was working harder than my training runs. But it passed quickly.
I decided to kick up the pace about 9 miles in. I had planned for 10 but the race was going well. I just focused on catching the next person ahead of me and once I caught them aimed for the next man. Overtook about 10-12 people this way. Finished strong with good speed at the end.
There was a nasty hill at 12 miles which i hadnt planned for and made my early kick seem foolish but my legs held and I overtook people on the hill.
It was a great event I'm not sure of my next move but happy to have finished with a respectable time. Not sure of my exact time and finish position but I'll edit the post when it's released. Edit. 68th place with a 1:37:45
Thanks for the advice and encouragement. Good luck to everyone else with upcoming races
Great race! Knew you could go well under 1:45. Sub 1:30 is probably a good next goal. Could definitely get it with some good training!
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Nice race Kelsier, good to hear your race went according to plan! It feels so good when you can finish a race strong
Maybe my leg pain scare was a blessing in disguise, because I had an awesome race as well.
It was pouring and only about 7°C, I wore my shortest shorts and a racing singlet, really questioning my clothing decision while waiting for the start of the race. But 10 min into the race the rain stopped and aside from some puddles and the already wet feet, pretty much perfect conditions for racing.
I was stuck in traffic for the first 2-3k and I was really annoyed at some people who were clearly going to finish at 2h+ but starting way up front. Only later did I realize that many of those were elders actually competing for national age group titles.
Being worried about my leg I didn't go all out and tried to take it easy, first km in 4:17 and then settled into a roughly 4:00 pace. Everything felt surprisingly comfortable, leg didn't act up so I just tried to keep the effort comfortably hard. Official timing mat split at 10k was 41:23. Right after the halfway point came a nice ~3km stretch with a very mild decline (like 0,5%) where love going fast in training so I cranked out some 3:50s...and somehow kept up the pace!
I got faster and faster towards the end, getting some inofficial PRs (beating my recent 10k PR, going 38:27 in the second half, 15k in 58:40) and finishing in 1:24:04!
That was actually my original goal, which I was already doubtful of because of my disappointing 10k race 2 weeks ago, add in the leg pain popping up this week and I'm super surprised & pleased with my performance
Speaking of the leg: It held up quite well, only started noticing a dull pressure around 15k+ which didn't get much worse. It feels ok now but I'm definitely taking off the next 3 weeks. I always have a ground contact time imbalance like 52l/48r if running very easy and it gets closer to 50/50 the faster I go. Today was the first time ever that my right foot spent more time on the ground, it was nothing conscious but I was probably trying to tread more carefully with my right leg to not aggravate it. Usually I don't pay any attention to those metrics, but I found this very interesting.
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United Kingdom10443 Posts
Nice job nocci that's a damn impressive time . I'm happy you made it out and the leg didn't play up.
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Well, got a good 5 weeks in now of stuff. Eating very, very healthy right now. No processed food at all, tons of varied vegetables and greens, a little fruit, healthy oils (coconut/EVOO), some fish + some grass fed meats. Minimal grains and dairy. Some white rice and/or potatoes on hard training days for carbs. It's made a huge difference. It's stupidly satiating, sugar cravings are reduced massively, and I just feel quite a bit better. Down 4kg from 78 to 74kg, which I'm happy with. 4kg to go to see a weight where I can be competetive, but probably another 10kg to go to hit a true race weight.
Training wise, the first 3 weeks were awful. I basically so no improvement at all, and was absolutely dying at efforts that would have been an easy effort before. Last two weeks though fitness jumped up and has started coming around. I'd say I'm back at 90% or so of my average level over the past few years, and probably 80-85% of my absolute peak fitness in 2017.
Thinking I'll be on track to start jumping in some races in May once school ends, and if all goes well I'd like to be in as good form as I've ever been in when I peak in September.
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At first I wanted to start in March, then i stayed way longer for my exchange semester. After I came back I had to deal with a lot of stuff, so I delayed my purchase further. But my birthday is coming up in may, so my parents bought me a roadbike. I got the Stevens Tabor yesterday and did a tour of 30km with my dad today.
I had such a blast, weather was not ideal, a bit windy but at least dry. No sun though. Gotta buy some equip (shorts, sleeves etc as recommended in the old thread). But man. I was riding the last weeks my dads trekking bike which costed like 400-500€ 10-15 years ago and its such a huuuugggee difference in enjoyment. Unbelieveable. I gonna try to build a bit of stamina over the next weeks so maybe end of may i can make a bigger 2-day tour to a place thats ~50km away from where I live now.
That would be amazing.
P.S: anyone mounting their phone for navigation on their roadbike?
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So I started Daniels blue plan last week, starting at vdot 43 given my 5k results. The two Tpace went really well, the last 400m were obviously harder than the first, but I was far from my limit. First Ipace (4*4' with 3' jog in between) went pretty well, I was also on a track (pretty happy to have found one I'll be able to regurlaly use btw), and while it was taxing, it did feel well. Today though was a bit different, it felt a lot harder, the last 4' were tough, even though I did manage to stay on pace. I have three explanations for that : front wind on fractions 2 and 4, I wasn't on a track, but on a road, so not as flat as a track (but really nothing steep either, just a little 1m bump in the middle), and I was more tired because I move Q1 from tuesday to wenesday (wont do that again I guess) and I had a pretty tough climbing session thurday that certainly didn't help to recover during a shorter time. BUT, the strange thing is my HR, which was around 174-175 last week during the last 2min of each interval, but only at ~169 this week. I find this pretty strange, I thought being more tired would mean a higher HR for similar pace. Any idea ?
Also congrats to everyone on their very impressive times. Also Nocci, I hope your leg feels good and that you're back to training
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On May 04 2019 01:01 corumjhaelen wrote:So I started Daniels blue plan last week, starting at vdot 43 given my 5k results. The two Tpace went really well, the last 400m were obviously harder than the first, but I was far from my limit. First Ipace (4*4' with 3' jog in between) went pretty well, I was also on a track (pretty happy to have found one I'll be able to regurlaly use btw), and while it was taxing, it did feel well. Today though was a bit different, it felt a lot harder, the last 4' were tough, even though I did manage to stay on pace. I have three explanations for that : front wind on fractions 2 and 4, I wasn't on a track, but on a road, so not as flat as a track (but really nothing steep either, just a little 1m bump in the middle), and I was more tired because I move Q1 from tuesday to wenesday (wont do that again I guess) and I had a pretty tough climbing session thurday that certainly didn't help to recover during a shorter time. BUT, the strange thing is my HR, which was around 174-175 last week during the last 2min of each interval, but only at ~169 this week. I find this pretty strange, I thought being more tired would mean a higher HR for similar pace. Any idea ? Also congrats to everyone on their very impressive times. Also Nocci, I hope your leg feels good and that you're back to training
Hard training can depress HR. If you look at guys racing the grand tours, their HR is often rather depressed in the last week.
Of course, lower HR at a given intensity can also just be a sign of fitness improving. Being on the road is significantly harder than the track, assuming normal synthetic vs asphalt. If the track is asphalt, the maybe not so much.
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On May 02 2019 02:01 MarcoJ wrote: At first I wanted to start in March, then i stayed way longer for my exchange semester. After I came back I had to deal with a lot of stuff, so I delayed my purchase further. But my birthday is coming up in may, so my parents bought me a roadbike. I got the Stevens Tabor yesterday and did a tour of 30km with my dad today.
I had such a blast, weather was not ideal, a bit windy but at least dry. No sun though. Gotta buy some equip (shorts, sleeves etc as recommended in the old thread). But man. I was riding the last weeks my dads trekking bike which costed like 400-500€ 10-15 years ago and its such a huuuugggee difference in enjoyment. Unbelieveable. I gonna try to build a bit of stamina over the next weeks so maybe end of may i can make a bigger 2-day tour to a place thats ~50km away from where I live now.
That would be amazing.
P.S: anyone mounting their phone for navigation on their roadbike?
Nope. I usually know the roads I'm riding. If I was doing big rides and didn't know the lay of the land I can see where that would be nice.
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@LMaster
Sounds promising, glad you're making progress again!
Food is sth I struggle with at times. Weight is not really a problem for me but damn do I feel like crap when I load up on chocolate and gummibears. It drags down my mood which in turn makes me crave more sugar...vicious cycle and I've been a major sugarhead in the past.Thankfully I've been "clean" again since easter, cutting out all refined sugar & and almost all grains, no booze, paying more attention to the quality of everything else, going organic whenever I can afford it.
I got a new toy in the Garmin Index Scale. I used to step on my old scales every couple of weeks when I felt like it, not really caring much since it always hovered around 69-72kg for the last year. I think it's going to make me pay more attention to my weight and what I actually consume, at least for a while. Get up, pee, step on the scale...aaand it's synched to Garmin Connect. I love more data points!
Back in march I was super surprised when I was below 70kg despite eating tons of crap for 2 weeks. Only then did I realise that those stupidly strong cravings might have come from underestimating my caloric needs due to increased mileage, not the absence of sugar in itself.
On May 04 2019 01:01 corumjhaelen wrote:BUT, the strange thing is my HR, which was around 174-175 last week during the last 2min of each interval, but only at ~169 this week. I find this pretty strange, I thought being more tired would mean a higher HR for similar pace. Any idea ? Also congrats to everyone on their very impressive times. Also Nocci, I hope your leg feels good and that you're back to training
Well HR can vary a lot (given a similar effort/pace) depending on a ton of factors, like temperature, time of day, fatigue, glycogen depletion... I distinctly remember a tempo run early this year where I ate something that totally messed up my digestion and I was super bloated, on top of that I slept terribly and went out really early in the morning because I couldn't sleep anymore anyways. I felt like crap but worked really hard and remember not even hitting 160s while the effort felt like I should be scratching 170. My watch confirmed something being off by bumping up my VO2max estimate by 2 points after that run
My leg is... I wanna say mostly ok but I don't quite trust the peace. I started ramping up again (after the HM I went 15k, 20k, last week 55k and this week I'm up to 61k with 12 more planned tomorrow), no intensity added yet, just collecting kilometers. I can definitely feel it at times, like right now. Interestingly I don't feel it while running, 18k today felt completely fine. If it gets worse again I'll go see a doctor this time.
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Back in march I was super surprised when I was below 70kg despite eating tons of crap for 2 weeks. Only then did I realise that those stupidly strong cravings might have come from underestimating my caloric needs due to increased mileage, not the absence of sugar in itself.
I will admit I have not found this to be the case...when my diet is really good. When I'm eating primarily meat, vegatables (10+ cups/day), modest fruit, and moderate amounts of starchy carbs (carrots, sweet potato, etc.) I almost don't get hungry, even eating 1500 kcal/day.
The moment carbs, or junk food go up or start to come from crappier sources I find that I start getting hungrier when on a deficit.
My leg is... I wanna say mostly ok but I don't quite trust the peace. I started ramping up again (after the HM I went 15k, 20k, last week 55k and this week I'm up to 61k with 12 more planned tomorrow), no intensity added yet, just collecting kilometers. I can definitely feel it at times, like right now. Interestingly I don't feel it while running, 18k today felt completely fine. If it gets worse again I'll go see a doctor this time.
Hope it holds up!
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