My training Blog - 10k in 60mins challenge!

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  • hello all! *big wave*

    Lot of running going on round here image I keep dropping by, reading updates and not having time to post. Then I come back and there's more to read so I do that and don't post......better post quick now and i think it's going to be a bit of a novel:

    Adbru - hope the leg feels better soon

    DP - hope the appointment yields good things - impressed you are still plodding/limping

    Colin - I find some days legs just aren't going to behave and I just have to work with it as it is....not liking the heat much. As everyone says, you're ready and you can do it!

     Clare - I'd be pleased with that too! Well on track indeed

    Myself had slightly frustrating week - made appointment with doc to get referred to podiatrist. Ended up basically having to argue with him (terribly politely) that no, the last podiatrist I saw hadn't just been telling me stories and perhaps if orthotics stopped the pain and bony growth on the top of my foot, and recently haven't been as effective, I might need new ones after four years.....This was after they cancelled and rescheduled my appointment (only found that out when I arrived for my appointment), and I then ended up waiting 30 mins to see him when I came back for my rescheduled appointment....I hate being the 'difficult' patient and he clearly thought I was a) a pain in the backside and b) neurotic. To be fair, I thought he was a) patronising and b) rubbish so I suspect we're even stevens...image Still not got podiatrist appointment and not got the cash for private. I may need to change doctors....

    Immediately after I set out on my short run, intending to do some hill reps. I think running fuelled by rage is not a good idea because on the 8th rep I felt my calf/achilles in a 'time to stop running' way. Seeing as it's the problem foot/leg I was seriously regretting attacking the hills in quite the way I had and hoping I hadn't done serious damage. 

    Solution - rested and took it as a sign to retire my ancient shoes. Result - got new ones, took a verrrrrrrrry slow 2.5 mile in them: and calf problem miraculously disappears! I'm so relieved it was so easy to solve!

    As I get a little more miles under my belt (and I've only really been doing the running seriously for 2 months) I've found that doing this is a weird combo of having to use my will power to push myself but also to apply that will to being patient and accepting things (as my run in with the doc shows, not something that comes naturally image). But if my leg is injured, pushing through won't help me achieve my goal, even if I really want to. If it's a hot day, I just have to accept that I can't control the weather, I will run slower and there's no point worrying about it or pushing myself too fast too soon. I just have to decide what's important and do whatever helps me acheive that. This probably sounds blindingly obvious, but of course it's not until I have to put it into practice that I get it....imageimage

      

  • Morning All!

    Another sunny day!

    Clare - welcome to the fray! Well done on your time - I'm sure your race will be a breeze! image) I really hope you enjoy it - I love doing races - hopeless, but love it!

    Welcome back tortoise! Good to catch up with you again, and I'm jealous that you actually have a very sensible approach to your training. Sounds like you have your head in exactly the right place - well done you - now, as you say - you just have to do it!

    I did a slow 3.5k last night. The breeze was marvellous and made up for the sun. Saw a whole field of rabbits which made the run just perfect. No records broken, but I'm out there and doing it - with a smile on my face.

    Got an email to say my Nike+ sportsband is on it's way! image At last - a new toy to play with - can't wait!

    Where's that postman????? 


  • Well, that's it. The last training run before the race on Sunday is done. Not a bad one, as I managed 3.5miles (5.6k) in 29:31 which is my best time ever. The spint(ish) finish nearly killed me though!

    Thanks to everyone here for their support and encouragement, I genuinely wouldn't be doing this if it wasn't for you lot. I run on my own every time, but you're all there in the back of my mind pushing me to not stop, run faster and get to the end.

    Good luck to anyone else racing this weekend, see you at the finish!

  • Colin

    What are u up for on Sunday then ?

    good luck what ever

  • Hello all and well done to all those who have been racing recently.

    I have been dithering about doing another 10k here before the summer. There is one in Bern on June 1st only for women. Looks like fun but really much bigger than my little local run here earlier this month (350 runners) and my previous RFLs in England.

    There is around 10,000 women competing across the 5/10kms. Any advice for running such a big race? But at least it is a town run (with hills obviously) so should be able to shave a few minutes off my time and get a bit closer to the hour.

    Also need to get out and do a long run as been sticking to 5/7 kms for the last few weeks.

    Good luck to all runners this weekend.

    Ashley in Zurich
  • Hi Ashley,

    Big runs are not good for PBs, so don't be disappointed.

    It's also hard to get around people cos there tends to be lots of walkers, but women only racs are great, because all the family comes to support, and people are happy to chat to you as they run....OK as long as you have the breath to chat back!!!!

  • Well, I finished it. The Bideford 10k is completed in a not very-official, done by my stopwatch.....

    57:55

    So I did it! Wahayy!

    Official time should be on their website tonight, but I'm not sure how they measured it as there didn't appear to be anyone recording it at teh line.

  • Well done Colin. Hope to be doing my first 10k next sunday in Wells. Any advice for the nerves. Only been running 4 weeks now. If i can get anywhere near your time i am gonna be chuffed.
  • Hi All

    Sorry I have been quiet - been a bit distracted with work and my new toy - bought the Nike+ wrist band thingy - love it! image)

    Colin - fabulous - well done you - I knew you could do it! imageimageimageimageimage

  • Fantastic time, Colin.....what a star!!!!!!
  • Cheers DP, and DN too.

    Now I've got my breath back I can give a bit more of a race report: weather was clear and cold to start, but was warming up. Perfect. My plan was to run 8k at my normal pace and then try and speed up for the last 2k. That was a rubbish plan. Even though I felt that I was running at the same pace as usual my heart rate was waay up, my average for the run was 184BPM, which is about 90%. Then again, the max was 205, which is 6bpm higher than I thought my max was so...

    It was great running with other people. Mostly the ladies where I was in the pack, but a few gents were too. Had a few breathless chats with a couple for a while as the overtook me. Managed to pass about 6 in the last 4-500 metres as I ran for the line. Legs like Jelly at the end of it, so I guess that means that I ran the best time I could.

    So now what? A 10k in 55mins thread?

    Tommy Pickles wrote (see)
    Well done Colin. Hope to be doing my first 10k next sunday in Wells. Any advice for the nerves. Only been running 4 weeks now. If i can get anywhere near your time i am gonna be chuffed.

    I was nervous too, but once you get going, after about the first 1k the field spreads out and you can get into a comfortable pace.  Then I felt fine. It's difficult for your 1st run, as you have no idea what to expect, which is what you are nervous about, so be comfortable with the things you can control:- kit, water, food, get there early, etc.

  • Yay! Well done Colin - I hope to emulate your achievement next month.
  • Sounds like a well good time Colin - Smashed the 60 minute there, great stuff
  • Well done Colin. You HRM is impressive. My trainer says its normal to be running 5-10% higher in a race situation because of the adrenalin. My race pace is 170BPM but ran my 10kms at 177BPM average.

    I am still dithering about the Frauenlauf as there are so many entrants and I have done something weird to my little toe which is not stopping me run but is bugging me. I may have to buy corn plasters!

    Have a good week everyone. Off out to do my early morning run before the school run.

    Ashley
  • Thanks everyone, now it's time to start getting prepared for the next one.

    Llanhydrock or Powderham Castle are coming up, might have to be one of those.

    Trouble is, now I've got a time I have to improve on... 

  • Well done Colin! Proper got that under 1hr!
  • Hi All

    Colin - Matt and I did Lanhydrock last year - it is very hilly! I know we are used to that in Sunny Devon - but these are serious up hill sections. The first quarter or so is gentle down hill - then you come back up, then down, then up again. Seriously not a pb course. Having said that, it was a great day out and a beautiful location - I guess it depends on why you are there!   Powerham is much more sensible (up and down-wise) if you are looking to improve on your time.

    Petedaddy - I wish I could do 10k in 1hr 12! image Hope the aches are better!

    My Nike+ is brilliant for pacing - I have improved my time by over 1 min/km in the last three days just because I can see that I am "dawdling"!

    May just try Powerham myself... 

  • I would say well done to anybody setting any sort of time at Manchester 10k! From what I've read in another thread it sounded properly dramatic at the start!

    Are there any club runners out there who find their running clubs are disorganised?

  • Nicely done Colin!

    That's a damn fine effort. 

    Don't worry about having to improve - got 52m17s on my first 10k (more like an assault course though - loads of obstacles, deep deep mud, etc) last year so trained a little bit harder with the aim of breaking 50m.

    Got 44m07s - the course (Lanhydrock) was hilly but totally free of obstacles. Planning to run it again this year and want to bust 40m (actually got about 42m but some marshalls sent us the wrong way costing the lead 8 about 1.5-2 mins!!) but that will be tough.

    Just been to a stunning part of Spain - Llafranc on the Med coast nr French border. Did a run along the coast and it was amazing! Very hot but a proper experience. Love running in unusual places - kind of like "speed exploration!" Flew back in about an hour ago to chilly Cornwal.

    DP - is Powderham a 10k too? Any details anywhere? 

  • Hi Matt

    Powderham is the Devon version of Lanhydrock - Cancer Research 10K:

    Cancer Research 10k Powderham

    Might we have a "team"? image 

  • Hmmm - horribly close (as is Lanhydrock) to wife's due date but I really do fancy running both.

    Think I'd better wait and see! 

  • I was considering both Lanhydrock and Powderham, but at just a week apart I think it might be a bit much for me.

    Some others I'm looking at in are the Wellington 10k and Sidmouth has one in July apparantly

    Now I've done one, I want to do another one!!!!!! I did a recovery run 5 miles this morning, so i'll start doing a bit more training from now on. Might trythe RW 10k in 8 wks plan.

  • Well on colin !  great time image

    I think your hooked now image

    Adbru 

  • Hi All
    Well done to everyone for keeping up with their running and for smashing PB's, raising loads of money for charities etc..

    Not been on for a long time, but i always check in to see what you are all getting up tooimage

    I've still kept up the training through the winter months and it has finally paid off, i did a 10k on tues night and i managed to beat my old pb of 62.30 and i did it in 57.18imageimageimage.  I was well pleased, only problem ive got now is an injuryimage.  I went into the race with a niggling pain in my shin but i was determined to run, which i managed but my shin is really painful now with a slight swellin.  Not sure if its shinsplintsimage so i am resting it for a while and see how it goes.  Does anyone have any tips or had similar injuries?? any advice would be very much appreciated.  I dont want all my hard work to go to wasteimage 

  • jasp169, well done on your sub60 image

    bad news on the injury, I was diagnosed with early shinsplints back in Nov.
    Didnt run for 7 weeks to try and let it heal but then  had to start  training for my 1st marathon.
    Everything seemed ok then 3 weeks before the race after a particularly horrible long run they started to flare up. Had an enforced taper and completed the race (27th april) leg was ok during the race but not happy afterwards image.

    I went out for my first run yesterday  (3 weeks rest), 3k and it hurt.

    but lots of rest , stretching, good diagnosis (lots of things get called "shinsplints" !!) should help you through it.

    Dont get too downbeat, just be careful and try to sort it.

    Adbru.

    (hurts after 3k and I've signed up for another marathon in Oct !!  lol ) 

  • I managed to get a new PB of 48:44 at the DK10K, and did it with an injury. I havent been able to run since, and after seeing a specialist it all comes down to an old Hamstring i tore whilst playing football 5 years ago!

    Im in the BBCHM on 5th July, anyone on this thred doing it?

  • Hi Jasp169 well done on the time.

    Not sure what to do when you have shin splints but to prevent them you can use a couple of easy exercises.

    Whenever you are sitting tap your feet - both at the same time. It really strengthens them.

    Also walk around on your heels for a while and then tiptoes for a while. They seem easy and not much but have prevented me developing them. I used to get quite a bit of shin pain when I started running and this is what my PT recommended. I don't get any bother now.

    Ashley
  • Hi Adbru, Dave and Ashley
    Thanks for your help and advice, its really useful to throw things out there and then get lots of advice back.

    Adbru - gosh thats a long time to be out of it, i hope thats not in store for me, thats good advice about getting  a proper diagnosis, as at the moment i havent been to the DR's or anything.  Cheers and you keep your chin up also and good luck for your Oct marathon.

    Dave - Well done on your PB and good luck with your injury,  and your HM.

    Ashley - Thanks for the exercises, i will try them out, i could even do one of them while im sat at my desk.  Its the first time that i have had any pain in my shins.  I have looked up on here about health and they also recommend strengthening exercises so i will have to give it all a go.

    I must say that i have been able to walk today without as much discomfortimage so fingers crossed it seems to be heading in the right direction. 

  • i did my first ever 10k in July last year at the age of 51 with a very very small amount of training and did 56.30 (in fact it was my first ever running race)

    have taken fell running up since but have entered a 10k in June at Lancaster to see if i can improve on it .

    just ran the three peaks race 3 weeks ago. god, that was hard!

  • Hello all

    Welcome mr from del monte, 56.30 would be very nice thankyou for my first race. Well done - although it would appear you have already acheieved the 10k in 60 mins challenge! image

     Race tomorrow. Argh. I'm happy to hear it will be raining (thas what I like!), although a few of my friends unexpectedly said they'd turn up and support, so it's not too great for them. I suspect they will turn up at 10.45 and mooch down to the finish line to see if they can catch me image Everyone seems terribly impressed, although I'm at the point where I've run 10k every week for four weeks, and feeling it's quite ordinary. Have no worries about getting round, but am in a flap about pacing because I REALLY REALLY want under 60 mins and have only done that kind of pace over 4.5 miles. Must remember not to run too hard at the start.

     Am also in a flap about how early to get there, what to bring with me for after the race, before the race, whether so many people will mean I have no chance of under 60 mins (because it will prob be a scrape for me to get in under that time), whether i should wear my short snazzy running shorts or my longer old shorts. Also training has been rubbish this week - an accidental 'taper' with one long run of 5.5 miles and one short of just 2.5 miles and only one cross training (yoga/ strength) session.

    Aaaaaaaaaaaaargh! 

    I have been very calm and relaxed in response to any enquiries. Clearly a lie.

     Last minute race day tips, anyone? Like do you bring a change of clothes? How early do you get there? What kind of warm up do you do? I'm thinking of taking my watch and just trying to ensure that I hit every kilometer marker at uner 6 mins - sound like a plan?

    Thank goodness for this forum, I can just get all this fretting done so i can at least enjoy my evening! 

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