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I ran my very first 5k July 3, and did pretty well... at least I'm happy with my results. My problem is that I don't know what to do now... I want to be able to run more 5ks and maybe longer distances, but before I was following a training program (similar to the Couch to 5k program) and now I don't know how to schedule my runs or even where to begin again. I feel like I just finished climbing a huge mountain and now I'm asking myself to do it all over again, and it's quite daunting... Any advice?
"I run because it's so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought."
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7/3/2011- Firecracker 5k Fun Run- 33:02
Congratulations! I did the C25K and loved it. I know people have done the Bridge to 10 K. I just increased my milage and ran a 10K a few weeks ago without an official plan, but now I'm doing the Hal Hidgons 1/2 marathon program and I love it. I agree that having a training plan really helps. I'd suggest the bridge to 10K if you're looking for a next step and see if it works for you.
3/19/11 Holy Grail 5K 36:20 (First 5K)
4/10/11 Wellness 5K 30:48
4/23/11 Stonyfield 5K 30:28
5/7/11 Dover 5K: 29:39
5/23/11 Get Fit in May 5K 29:44
5/29/11 Redhook 5K 29:32 (PR)
6/11/11 Market Square 10K 1:08:40 (First 10K)
8/18/11 Saunders 10K 1:07:35.49
9/5/11 St. Charles Childrens' Run: 29:54
9/10 Fox Point 5 Mile: 49:03
9/25 Holy Grail 5K: 32:33 (with bronchitis)
10/9 Great Island 5K 32:54.23 (still with bronchitis)
11/13 Seacoast 1/2 Marathon: 2:31:39 (1st 1/2 Marathon)
1/1/12 First Run 10K 1:4:45 (PR)
2/19/12 Half at the Hamptons 2:28:18 PR
3/24/12 Holy Grail 5K 28:17 PR
4/21/12Whale of a 5K (first trail race) 30:24
3/30/12April Fools 4 Miler 36:39 (9:10mm)
6/12/12 Margaritas 5K 27:52 (9mm) PR
I second the Hal Higdon novice 10K. I graduated to that from C25K and now I'm using Hal's Novice 1/2 marathon plan. Don't be afraid to edit a plan for your needs. They're just a good starting place. I moved the days around and added an additional rest day.
Congratulations on your achievement in running. I turn 60 on Saturday, July 16th. I lost 58 pounds last year and did not run at all. I ran in the early - mid-80's in my 30's. I did run off and on in the 2000's, but weighed too much and my body (knees) could go for about 8 months and that was it. I began again on Feb. 9, 2011. Wow. Without all that weight I feel like I did way back when, except I can't run near as fast. I had not idea I would be racing either, but have done 5 races already this year. I have learned so much after resuming running basically after 25 years (my body feels like Rip Van Winkle; woke back up in regards to being able to run like I did). I know one thing= I can run hard for 3 miles and no farther now. That is fine with me. I have run a 5K, 6 miler, and three more 5K races. 3 races with hills, 2 flat courses. My best times so far are 27:43 (1st 5K, hills). 26:14 (2nd 5K, flat). 30:15 (3rd 5K, cross country, lots of HILLS). 27:26 (4th 5K, flat). The 6 miler was 2nd race overall (goal 60:00; ran 56:01).
It all depends on your goals. Like I said, I have learned at 59 (5 more days), I can go all out for 3 miles period, so I feel running 5K's is just right for me. I have begun to do interval training (run fast for 1/4 mile and slow down 1/4 mile, repeat; can do this for 2 miles; then recover 1 1/2 miles and do 1 more in 4th mile). I run 4 miles a day 5 x's a week. I do some hill work. I made a mistake though. July 4th was the cross country 5K where I ran 30:15 and then July 9th (only 4 days between) I ran 27:26 (goal was 26:00). Won't run 2 races in 1 week again; 1 a month is good for me. But I was pleased I ran 2 minutes 49 seconds faster from the 4th to the 9th (the flat course was why). Hope you decide, then stick with it. Hope this helped. I live in southeast Iowa on the Mississippi River.
Plans and races can be supportive and fun. Another alternative: running for fun. Someday you just might find yourself thinking "Gee, if I don't get out of here and run for a while, I'll go nuts!" That's a good sign for your development as a runner. Meanwhile, try to enjoy as much of your running as you can. It's all good and good for you.
Barefoot / Minimalist Runner
...not maintaining this these days..
07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race
07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)
04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )
03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)
02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20
11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40
10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)
Started running (again) May 5, 2010
Its really a matter of your personal style, preferences and goals. Sometimes after reaching a goal (like running your first race) it is blissful just to "run for fun" for a while. On the other hand, you might be so psyched after your race, you can't wait to train for the next distance. Either one works - its just a matter of what motivates you. If reaching that first goal was really a stretch for you and you are daunted by the idea of taking it to the next level right away, then you can't go wrong by working on a base level of training for a while. You don't always be working on a training program for the next race distance, it is nice to have some down time when you run according to how you feel and push it harder some days/take it easier other days. When you are ready to move on to a 10K or do another 5K and try to improve your time, you will know it and begin to train accordingly.
Congrats on your first race and happy running!
Take a break. I always find that taking a few weeks to a month off to enjoy other activities (I like to hike, mountain bike, and play tennis in the summer) gives me a renewed love and sense of purpose with my running. To stave off boredom, you can also do more than just increase your distance. You can work on your speed and incorporate some fun things like intervals on the track, hill training, farlek, and pace runs. Once you decide, register for a race. Nothing like a deadline to create motivation for yourself.
12/5/09- Special Olympics Jolly Jaunt 5k- 27:29 (8:51 pace)
5/8/10- NECC 5k- results missing
5/30/10- Johnny Kelly 1/2 Marathon- 2:01:46 (9:18)
9/5/10- Swanzey Covered Bridges 1/2 Marathon- 1:57:50 (8:59)
10/30/10- Special Olympics Trick or Trot 10k- 53:01 (8:32)
2/27/11- Hyannis 1/2 Marathon- 2:21:42 (10:49)
3/19/11- Holyoke St. Patrick's 10k- 52:49 (8:31)*PR*
5/29/11- Johnny Kelly 1/2 Marathon- 1:54:21 (8:44)*PR*
7/10/11- Mad Marathon- 4:50:59 (11:06)
Running Blog: http://runningbruce.blogspot.com/