Philadelphia Nesties
PhillyGal34
member
Dear Community,
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Runners
I'm back into running after a long hiatus... As in multiple years. I'm no where close to where I used to be when I ran broad street 5 years ago but want to increase my speed and endurance and get back to running 5ks at least. I've seen the couch to 5k app but I think I'm beyond that. Do I just skip ahead in the program? Are there other apps or programs that can coach me while I'm running? Or other suggestions? I often run at night so it's hard to run and keep track of timing.
Thanks!
Eta- I run 4-5 days a week. The couch to 5k or 10k are only three days a week so even if I do them I'm not sure what to do the other days.
Thanks!
Eta- I run 4-5 days a week. The couch to 5k or 10k are only three days a week so even if I do them I'm not sure what to do the other days.
Our little hippo was as impatient as mom!
Hoping for a full 40 weeks!!
Re: Runners
I'd also suggest starting further along in a 5k program if you think the beggining is too easy.
I find that running 3x a week work's best for me. Whenever I start adding additional days, I either get tired of running or injured. The other 2-3 days per week, I watch a p90x dvd or some Jillian Michaels.
As for timing your runs, buy yourself a cheap digital watch (less than $10 at Target).
Don't be too hard on your time/endurance after a long hiatus from running. The key to building your endurance are long, slow runs. Speed will improve with speedwork and other non-running workouts where you have small, explosive activities spread out through the workout. A good example is rowing for 1,000 meters, then doing 20 pushups as fast as possible (explosive energy) and back to rowing.
we are doing a 5k in a few weeks and my goal is simply to run it all. I know I won't do it as quickly as I used to but I want to try not to walk at all. I did a practice 5k this weekend and ran about 2.3 miles of it (I did have to take short walking breaks) so I'm sure if I keep at it I can do it!
Is it better to take one longer walking break or several small ones? Does it matter? I tend to take a few 5-15 second walking breaks after the first 1.5 miles.
If my short term goal is a 5k should I be running that frequently or should that be my long day? Should my long day me longer than my goal?
Thank you!!!
There's a specific November 5K that I usually prep for beginning in October. Until then, I am usually training or racing longer distances (halves and longer), which means my pace in those long distances are slower per mile. My goal for the 5Kis SPEED, so I need to remind my legs how to turnover fast with speedwork. I set the treadmill for 30 minutes and do an off/on cycle of a half mile of recovery followed by a mile of speed until the timer runs out. By then, I've run about 4+ miles at varying speeds even though the race is a shorter distance, it gets the legs prepared to turnover more quickly than they did all summer long.
My goal is that I'd like to finish in less than 31 minutes. yesterday i did the 5k (practice) yesterday in 33:49 and that's including a few short walks and having to cross streets and stuff. So I think I can definitely push myself to 31 in a month. I also think I could run faster than I have been but I don't know my limits so I don't want to push too hard in that first mile and then burn out.
I was only running to one mile then I'd walk so I'm slowly pushing that back too. I've only been back to running for about a month so I'm pretty proud about how far I've come. My split time has gone from about 12:30 to 10:55 yesterday. I know that's mostly because I'm not walking as much of it.
I really appreciate all your advice! I will try to do a 4 mile run this weekend. I'd like to try to run a 10k but I'm not sure I'd be ready for that before it gets too cold out and maybe Broad Street again next year but that's still a long time so I'm not focusing on that for now.
Jonathan Dean 4.5.08
Anna Capri 5.4.11