Where my runners at?

3.06 miles today at 15:07 average pace, which is the fastest pace I’ve done to date on this trail section by about 20 seconds/mile. I just nearly missed a sub 13 minute mile at the start.

Calves, lower back, and poor hydration were real problems. Feet were good. Very gassed the last mile or so. I took far fewer stops than normal, only one to stretch about a mile in. When I was super tired, I would add short runs on the downhill or flat stretches, even if it was only 50 feet. I figure a few seconds saved here and there will eventually add up to minutes in the end.
 
Just under 3 miles yesterday. The wife went with me, and quickly realized she is in no shape to run. So for most of it, I'd run a leg, stop and wait, rinse, repeat. First mile was well under 12 minutes, but I consider it cheating given that I had about 3 stops along the way. After that first mile though, calves were screaming, I was WAY dehydrated, and not having eaten anything was a big mistake (pantry was pretty bare). I was flat gassed and blowing through my water supply, felt all around terrible. It was also my warmest run of the year, and I quickly realized I'm going to have to make the move to using my hydration pack instead of my little runner's flask moving forward. I will not be repeating these mistakes next weekend.
 
Took last week off from running due to a camping trip with some old friends, so I was a bit apprehensive about this morning's run. Did 10K in 1 hour 10 minutes 24 seconds. I am actually overshooting what is 10K on this track a bit, so I might have hit my goal of 1 hour 10 minutes for race day, which is less than two weeks away. I was pretty happy about that.
 
Supermatch said:
Just under 3 miles yesterday. The wife went with me, and quickly realized she is in no shape to run. So for most of it, I'd run a leg, stop and wait, rinse, repeat. First mile was well under 12 minutes, but I consider it cheating given that I had about 3 stops along the way. After that first mile though, calves were screaming, I was WAY dehydrated, and not having eaten anything was a big mistake (pantry was pretty bare). I was flat gassed and blowing through my water supply, felt all around terrible. It was also my warmest run of the year, and I quickly realized I'm going to have to make the move to using my hydration pack instead of my little runner's flask moving forward. I will not be repeating these mistakes next weekend.
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A big-time runner Jeff Galloway has written a lot about walk-run-walk method of training (and running distance races). It keeps you healthier, and will actually make your overall times better. I would not worry too much about a few stops here and there. I do not like to eat much, if anything, before a run, but I almost always have a huge glass of water and I like about half a cup of coffee.

Pinky787 said:
Not a runner, haven't ran in a long time, overweight n out of shape. But I did a mile this morning with plate carrier, I didn't time myself. Going to try to start running/ jogging on my off days
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Everyone is a runner if they are chased. And it doesn't matter how slow you go, you are lapping everyone on the couch. Well done.

Look at fitness zones for running; the biggest majority of running should be in zone 2:

www.markowtrainingsystems.com

Zone 2 Training for Beginners

In this guide to Zone 2 training for beginners, we'll cover the what, the why, and the how of it. You'll get the exact steps to get started.
www.markowtrainingsystems.com www.markowtrainingsystems.com





Low intensity, lower heartrate, build the foundation. The biggest problem is that people always want to go too fast too soon.
 
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Chuckman said:
A big-time runner Jeff Galloway has written a lot about walk-run-walk method of training (and running distance races). It keeps you healthier, and will actually make your overall times better. I would not worry too much about a few stops here and there. I do not like to eat much, if anything, before a run, but I almost always have a huge glass of water and I like about half a cup of coffee.



Everyone is a runner if they are chased. And it doesn't matter how slow you go, you are lapping everyone on the couch. Well done.

Look at fitness zones for running; the biggest majority of running should be in zone 2:

www.markowtrainingsystems.com

Zone 2 Training for Beginners

In this guide to Zone 2 training for beginners, we'll cover the what, the why, and the how of it. You'll get the exact steps to get started.
www.markowtrainingsystems.com www.markowtrainingsystems.com





Low intensity, lower heartrate, build the foundation. The biggest problem is that people always want to go too fast too soon.
Click to expand...

In case anyone feels that the run-walk-run can't or won't help them, it really can.
A best friend of mine ran in xc college and has picked up longer distance (10k-half marathon) since. She set her PR after spending a few months doing the Jeff Galloway method and finished #1 woman and top 10 overall at the last race we did (Nov '23 - her 4th-ish half). During the warmer summer months it really does help and can keep you running longer.

As for zone 2, I made the most strides in gaining distance during my training while trying to maintain an approximate zone 2. I use my breathing and watch HR as my guide since the watches can supposedly be inaccurate. If I can't breathe through my nose 50% of the time I am out of a zone 1-2 workout as far as I could tell.

Both are personal experiences, but you'll find more corroborating stories/data online
 
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Well, I tweaked my knee on my big backpacking trip last summer. Every time I tried to run it bugged me. So I dropped the running for most of last year. With my schedule change I figured it was time to test out that knee. First run since sometime mid summer last year. 3.5 miles in 42 minutes and change. Had to walk a couple times to bring my heart rate down. At about 155 my breathing starts to get out of control and can't keep nose breathing. So I'll walk to bring it back down. For me, getting my breathing and heart rate out of control is what sucks my energy bad.

Came home and jumped in the cold plunge for 5 minutes. Feel pretty good. Let's see how I feel tomorrow.
 
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