Ran a 5K today

Achilles injury update.

After a week and a half off of running, I have healed to the point where I ran 3.5 miles yesterday without issues. What worked is that I wore a compression sock. This helped immensely. I still have tenderness in my achilles but it did not hurt while running nor does it hurt while walking.

I got the sock from my father-in-law but it is one of those that cut off before the toes. During my run I felt the seam. If I ran 5 miles I probably would have stopped from the seam rubbing on my foot.

Because of this seam I want to buy my own. Has anyone else used compression socks/sleeves while running. Which ones do you recommend?

So I ran week 6 day 3 of C25k this morning: a 25 minute run. I ran the requisite 25 minutes and when the podcast said stop running I pulled the headphones out and kept going the full 5k. So yeah, I'm feeling pretty goddamn proud of myself this morning.

Woo-hoo!!

Nice!

I just completed workout 4 of Zombies, Run! 5k training, which is actually the end of week 1. They have you do an introductory workout, then 3 days a week.

Maq wrote:

So I ran week 6 day 3 of C25k this morning: a 25 minute run. I ran the requisite 25 minutes and when the podcast said stop running I pulled the headphones out and kept going the full 5k. So yeah, I'm feeling pretty goddamn proud of myself this morning.

And well you should, congrats.

I'm in my taper since my marathon is 6 days out. Let the trepidation begin.

Best of luck, ColdForged! I've signed up for Paris, which is 159 days 14 hours and 45 minutes away, but trepidation abound already.

MothBeHe wrote:

Best of luck, ColdForged! I've signed up for Paris, which is 159 days 14 hours and 45 minutes away, but trepidation abound already.

Thanks and same to you :).

ColdForged wrote:
Maq wrote:

So I ran week 6 day 3 of C25k this morning: a 25 minute run. I ran the requisite 25 minutes and when the podcast said stop running I pulled the headphones out and kept going the full 5k. So yeah, I'm feeling pretty goddamn proud of myself this morning.

And well you should, congrats.

I'm in my taper since my marathon is 6 days out. Let the trepidation begin.

Wahoo!

goman wrote:

Has anyone else used compression socks/sleeves while running. Which ones do you recommend?

I've got a pair of 2XU compression tights, and I'm a fan. Pretty much all the 2XU stuff I've got has been ace.

Anyone else using the Zombies, Run! 5K app? Does it get back to having more story like the introduction day, or is the rest of the training going to be running in circles around the virtual exercise yard?

Also, does anyone have any recommendations for a good arm strap for an iPhone? The one I'm using is held on with velcro, and gets loose as I run. Additionally, the rubberized back to the strap is irritating my arm if I don't wear it over a shirt.

I've been running runkeeper and mapmyrun on my iphone 3gs.

Recently I haven't been able to keep it running for longer than about 10 minutes before it crashes my phone, and I have to carry a brick for 3 more kms.

Anyone else?

I've already tried deleting in the phone and itunes and reinstalling.
Also closing all background apps.

Anything else to try?

Is it perhaps the cold and my phone battery, or losing GPS for a moment?

Anyone have any run-ins with this (tee hee, sorry had to do it).

OK, running my first ever 5k race tomorrow morning. Wish me luck.

Or better still: sponsor me It's for, like, mental health and whatnot.

Maq wrote:

OK, running my first ever 5k race tomorrow morning. Wish me luck.

Or better still: sponsor me It's for, like, mental health and whatnot.

Good luck and have fun! I need to do a race one of these days. It's been a very long time since I've had the early morning race nerves/jitters.

Katy wrote:

Anyone else using the Zombies, Run! 5K app? Does it get back to having more story like the introduction day, or is the rest of the training going to be running in circles around the virtual exercise yard?

Also, does anyone have any recommendations for a good arm strap for an iPhone? The one I'm using is held on with velcro, and gets loose as I run. Additionally, the rubberized back to the strap is irritating my arm if I don't wear it over a shirt.

I've only made it to day 3 of week 1 and there is a bit of story in that one other than running around the training yard.

goman wrote:

Because of this seam I want to buy my own. Has anyone else used compression socks/sleeves while running. Which ones do you recommend?

I've used compression socks for about 18 months now. I have no idea how to tell if they make a real difference while I run, but I feel like they improve recovery time while resting. It could very well be the placebo-effect as I assume the compression increases blood-flow while resting.

Runner's World recommends Sugoi Race and Recovery socks. I'm partial to my Asics I've also used a cheap pair of Saucony compression socks but they constantly slide down my meager calves.

I think I'm going to shoot for the Whidbey Island marathon in mid-April. It'll be my first full marathon - I've run halves before (one standalone, two at the end of half-ironmans), and I think it's time to step up to a full. I figure it'll be a good excuse to hit run training hard in winter, which should also pay dividends for the tri's I'll have later in the summer.

Jonman wrote:

I think I'm going to shoot for the Whidbey Island marathon in mid-April. It'll be my first full marathon - I've run halves before (one standalone, two at the end of half-ironmans), and I think it's time to step up to a full. I figure it'll be a good excuse to hit run training hard in winter, which should also pay dividends for the tri's I'll have later in the summer.

Good luck, we're all counting on you.

31:30. Not bad for a rookie =)

Maq wrote:

31:30. Not bad for a rookie =)

Nice!!!

Ran in the cold November rain a couple if days ago. First encounter with nipple chafi g. All summer no problem. I've dreaded the shower for the last three days.

I slipped going upstairs, and landed on my kneecap on the edge of a step. I screamed loud enough for the neighbors to hear me, and iced it.

Then I skipped going to the gym. I'm going to dig up a knee brace and some ibuprofen, and make the attempt at Cto5K W1D2 tomorrow instead.

So I've just trained for an run my first 5k. What's next? The nearest 10k I'd consider running is next August and I'm not sure I just want to get up at 5am 3 days a week to run round and round with no particular structure or goal. I like the focus of a training plan and the discipline it encourages but I'm not sure where to go from here.

What I'd like, right now, is to run for about as long as I'm running now but to do it faster. Any advice on training plans I could adopt?

Maq wrote:

What I'd like, right now, is to run for about as long as I'm running now but to do it faster. Any advice on training plans I could adopt?

For most people, keeping to a consistent work-out plan will continue to improve times for about the first year of running. I would recommend keeping to your previous training plan unless you grow bored with it or feel like you aren't getting results fast enough. Incorporating plyometrics, weight-training, and interval training helped me improve my times the most, but I struggle more with keeping an aggressive pace more than endurance.

Maq wrote:

So I've just trained for an run my first 5k. What's next? The nearest 10k I'd consider running is next August and I'm not sure I just want to get up at 5am 3 days a week to run round and round with no particular structure or goal. I like the focus of a training plan and the discipline it encourages but I'm not sure where to go from here.

What I'd like, right now, is to run for about as long as I'm running now but to do it faster. Any advice on training plans I could adopt?

Nearest 10k is August? And you're in London? That seems, how do I say this... unlikely? In such a densely populated area, aren't there more races for you choose from? Have you popped into your local running shop and asked them about where to find out what local races there are?

You could always get in on another few 5k's too, and aim to improve your performance at that distance. And there's always the specter of a half-marathon looming too. There's a goal that you could train for over the next 16-20 weeks....

So just did w2d1 of Zombies 5k training, for the last 10 minute free run, i ran a little over 7 minutes of it at 4.5 mph on the treadmill. I also got a coworker buddy to start today as well. We are going to do a 5k next spring once Minnesota thaws out;0)

I wimped out and babied my knee on Sunday, and did W1D2 of Zombies 5K today. I still walked more than I ran during the free run. 2.1 miles in 38 minutes for the whole workout.

I watched the snow flurries out the window, remembered to change the gym TV to something other than Fox News, and turned on shuffle mode for my playlist, so I had different sights and sounds today.

Double-post? Are you sure? Look! Over there!

Zombie!

Run!

Jonman wrote:
Maq wrote:

So I've just trained for an run my first 5k. What's next? The nearest 10k I'd consider running is next August and I'm not sure I just want to get up at 5am 3 days a week to run round and round with no particular structure or goal. I like the focus of a training plan and the discipline it encourages but I'm not sure where to go from here.

What I'd like, right now, is to run for about as long as I'm running now but to do it faster. Any advice on training plans I could adopt?

Nearest 10k is August? And you're in London? That seems, how do I say this... unlikely? In such a densely populated area, aren't there more races for you choose from? Have you popped into your local running shop and asked them about where to find out what local races there are?

You could always get in on another few 5k's too, and aim to improve your performance at that distance. And there's always the specter of a half-marathon looming too. There's a goal that you could train for over the next 16-20 weeks....

It's not the lack of events, it's the fact I'm about to undertake an international move and won't have the time or inclination to do anything other than keep the fitness ticking over until August when I can do the Midnight Run in Stockholm. I'd like to improve my 5k time as there's one nearby every Saturday, but I don't know how to do that.

I'm definitely looking at doing the Stockholm half marathon the year after next as a long term goal.

Maq wrote:
Jonman wrote:
Maq wrote:

So I've just trained for an run my first 5k. What's next? The nearest 10k I'd consider running is next August and I'm not sure I just want to get up at 5am 3 days a week to run round and round with no particular structure or goal. I like the focus of a training plan and the discipline it encourages but I'm not sure where to go from here.

What I'd like, right now, is to run for about as long as I'm running now but to do it faster. Any advice on training plans I could adopt?

Nearest 10k is August? And you're in London? That seems, how do I say this... unlikely? In such a densely populated area, aren't there more races for you choose from? Have you popped into your local running shop and asked them about where to find out what local races there are?

You could always get in on another few 5k's too, and aim to improve your performance at that distance. And there's always the specter of a half-marathon looming too. There's a goal that you could train for over the next 16-20 weeks....

It's not the lack of events, it's the fact I'm about to undertake an international move and won't have the time or inclination to do anything other than keep the fitness ticking over until August when I can do the Midnight Run in Stockholm. I'd like to improve my 5k time as there's one nearby every Saturday, but I don't know how to do that.

I'm definitely looking at doing the Stockholm half marathon the year after next as a long term goal.

Since you ran the first one in just over 30 minutes, that gives you a great goal for the next one. Maybe try doing some pace running at a track. Running 1 lap (400m) in about 2 minutes 24 seconds would have you doing a 30 minutes 5k. Alternate running 1 lap at your race pace and 1 at a slow, recovery pace. You could probably try a 27 minute pace which would be 2 minute 10 second laps. At a track you can also sprint the straights and jog the turns. That's always great exercise and should improve times.

I need to go find a track nearby.

Maq wrote:

It's not the lack of events, it's the fact I'm about to undertake an international move and won't have the time or inclination to do anything other than keep the fitness ticking over until August when I can do the Midnight Run in Stockholm. I'd like to improve my 5k time as there's one nearby every Saturday, but I don't know how to do that.

I'm definitely looking at doing the Stockholm half marathon the year after next as a long term goal.

Aha! Fair enough then.

So, what little I know of building speed involves intervals and/or fartleks. They're a fun way to spice up a run, if nothing else.