10k running

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Ripe Turd
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10k running

Post by Ripe Turd » Sun Feb 24, 2013 8:37 pm

I haven't run since highschool. A local foundation for kids in need will organize a 10k run in May, with the cost of entry going 100% to them, so I decided to register.

Will try to follow this plan :
(Very) easy running 4 days a week
1 heavy day of swings/half get-ups (24kg)
1 light day of swings/half get-ups (16kg)

So, 6 days of training with rest on Sunday. I know I will probably skip some days due to working 50hrs+ until end of April, so the emphasis will be on the running days.

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Koko, Beware
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Re: 10k running

Post by Koko, Beware » Sun Feb 24, 2013 9:29 pm

Looking forward to following this one. Best of luck to you in your training!
In the mill, getting down.
-Kotto

Ripe Turd
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Re: 10k running

Post by Ripe Turd » Mon Feb 25, 2013 8:56 pm

Thanks!

25/02
With my 24kg kb:

- 5 minutes of half get-ups, alternating very rep
Rest for setting up my timer

- 12 minutes of one-arm swings,
total = 60, switched to two-arm swings (felt grip was letting go)
total = 50

Nice reality check.
The bell felt heavy on the get-ups and on the forearm. I decided to do them because a) part of the "program minimum" and b) my left shoulder is giving me problems since I tried kung fu 3 years ago, so I hope it'll get better. I want to try kajukenbo but decided not to start until shoulder is better.
Started using a pillow to sleep on the side too, since Hebrew Hammer said it helped him get better.

I think the run tomorrow will be a reality-check too, as I'll try running ball-of-the-foot for the first time since ??, so biggest challenge will be to let my ego at the door.

Ripe Turd
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Re: 10k running

Post by Ripe Turd » Tue Feb 26, 2013 7:40 pm

26/02

20 minutes of easy running (closed mouth).
EDIT: 2.2 km per Google Maps

Overall, felt nice running again, tried relaxing the upper body. The hard part was the feet and ankles (Achilles), with the calves almost cramping up for 10 minutes after the run.

Goal will be to add 5 minutes every week, so I should be running around 1 hour 3-4 times a week when the race comes.

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Re: 10k running

Post by Ripe Turd » Wed Feb 27, 2013 9:06 pm

27/02

Sore calves, very sore left hammy (I guess it's from the swings Monday).

20 minutes of indoor cycling.

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Re: 10k running

Post by Ripe Turd » Thu Feb 28, 2013 10:52 pm

28/02

With my 16kg kb:
- 5 minutes of half get-ups, alternating very rep

Still very sore in the left hamstring. No way I'm doing swings, I can barely straighten my leg while sitting on the floor.

- 20 minutes of indoor cycling

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Re: 10k running

Post by Ripe Turd » Sat Mar 02, 2013 5:40 am

01/03

Light bridging, pushups and pullups
40 minutes of walking (black ice makes it dangerous to run)

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vern
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Re: 10k running

Post by vern » Sat Mar 02, 2013 4:21 pm

Good luck with the running George!
“Wherever the crowd goes, run the other direction. They’re always wrong.” Bukowski

Ripe Turd
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Re: 10k running

Post by Ripe Turd » Mon Mar 04, 2013 5:24 pm

Thank you! I've looked at your posts about running more than a few times, actually.

Saturday : slow walking with friends, around 45 minutes. Still very slippery outside; saw many people fall.

Sunday : rest day, so only a few sets of pushups/chinups for fun.

04/03 :

I now do a little morning routine everyday (neck yes/no/ear to shoulder, backroll shrugs, arm circles, elbow and wrist rotations, big chest/little chest, belly dancing, squats, ankle rotations, calf stretch at the wall, Foundation 3 movements, a set of pushups and a set of chinups) after waking up.

Did some "frog stretches" from Flexible Steel. Feels reaaally nice to open up the hips.

Around 20 minutes of running (forgot to restart the gymboss after the first 10 minutes; didn't set it on "repeat" mode, so maybe around 21-22 minutes). Left calf still sore, but after-run is much better than last week. Cold wind made it hard to breath with the nose, as I didn't bring a handkerchief with me to clean it up.
EDIT : around 2.7-2.8 km per Gmaps

Still sore in left hamstring.. don't know if I should do swings again as they harm my everyday living.
Last edited by Ripe Turd on Wed Mar 06, 2013 11:32 pm, edited 1 time in total.

Ripe Turd
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Re: 10k running

Post by Ripe Turd » Wed Mar 06, 2013 3:36 am

05/03

1 hour of walking. Left hamstring still acting weird when I try to stretch it, but I don't feel any soreness when touching it :-k.

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Re: 10k running

Post by Ripe Turd » Fri Mar 08, 2013 10:09 pm

08/03

25 minutes of running
3.6 km per Gmaps

DikTracy6000
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Re: 10k running

Post by DikTracy6000 » Sun Mar 24, 2013 12:13 am

Did you slip & fall on black ice and can't get up? Update on progress?

Ripe Turd
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Re: 10k running

Post by Ripe Turd » Sat Jun 15, 2013 6:57 pm

Hey.

Very sorry, I didn't take time to update the log in the last months.

Basically, I dropped the kettlebells as it took a lot of time to recuperate from the swings;

been bedsick in the beginning of April, so didn't run, but I still ran 2-3 times a week until the run;

1h09 for the 10km (I estimated it would take me 1h20 with my training runs, so happy with the result.)
My calves were always sore for a week when I began running; they weren't sore at all after the 10k, which was a big surprise for me.

Oh, also, I stopped doing the "frog stretch" because I started having pain that felt like inguinal hernia; pain went away when I stopped doing the stretch. Anyway, I don't think we (human body) are supposed to be that flexible down there.

Have been offered to do a 5k spartan race next spring; still thinking about it.

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Re: 10k running

Post by Ripe Turd » Sun Jan 05, 2014 4:34 pm

Decided to enter the race again this year, 10k.

Basic plan is:
- bodyweight stuff in the morning, 5 days a week until the end of February (mostly to get the habit of exercising and because running on ice sucks);
- for the 12 weeks before the run, 3 running days (M/W/F) and two bodyweight days (Tu/Th)

Last year, the last 2.5 miles were the hardest, as I didn't run longer than 2.5 miles in my training; this is where I think I'll cut the most time off.

Goal for the 10k this year: 50 minutes

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