running

Ran a 12 minute mile today

Ran a 12 minute mile today

A year ago, I threw my back out (which is totally normal for a 20 year old). I struggled running more than 5 minutes at time before, and afterwards I struggled with running more than 3 minutes at a time.

I decided my New Years resolution was to run everyday in 2018, but I knew I needed help. After posting a week or so ago about not being able to push past week 4 of C25K, I took the advice and slowed down and focused all my attention on form and breathing.

For the first time in a very long time, I ran, without stopping or walking, a 12-min mile. It’s definitely not a fantastic mile time, but I could not be more ecstatic and happy.

Thank you /sub/running :)

Edit: thank you all for the advice, personal success sharing, and congrats. It really means a lot :) and good luck to all of you on your resolutions!!

Absolutely nothing wrong with a 12 minute mile!

I have to argue one point. This was indeed a fantastic mile. For a mile finished, there are only gradients of fantastic. Obstacles from life and our own psyche provide seemingly endless reasons to do something else. Every mile started and finished is an accomplishment. If you're tired, slow down. If you're sore, stretch. If you're hurt take a short break. Just. Keep. Running.

The most valuable lesson I've learned about running is to stop comparing myself to other runners. The first time I actually felt like a runner was when I was passed by the leader on an out and back 5k without thinking "fuck that guy".

It's all about personal goals and personal bests. Set your goals on your own experience and skills.

Thank you!! :) I honestly think it’s pretty amazing for me considering my history hahaha

5K Organizers, we need to talk about t-shirts.

5K Organizers, we need to talk about t-shirts.

I’d rather pay a few less dollars and get no shirt. I just want an organized, timed race with food at the end.

And women’s are always bright pink/fuchsia tank tops... I don’t wear pink or tank tops. So I end up ordering a men’s small so I can have a darn t shirt that’s not pink.

But how will anyone know you’re female if you don’t colour code yourself???

Please. Just get the distance right and give me a bagel.

To the construction worker(M) who commented on my(F) running twice in the past week

To the construction worker(M) who commented on my(F) running twice in the past week

I thought this was gonna be about catcalling and was pleasantly surprised lol

Once I ran past a speed trap and the cop let me know how fast I was going. Put some spunk in my step.

https://www.youtube.com/watch?v=6ClrJsbaTmM

Obligatory: Michael Scott records a 31 mph speed through a radar gun speed sign!

Seriously! My cynical brain was like this will be negative!

I FINALLY BROKE 20 IN A 5k!!!!

I FINALLY BROKE 20 IN A 5k!!!!

I got 50:01 on a 10k.. is that worth shouting out?

I already did anyway so there it is. Bam!

Congrats! I can't imagine running that time. My personal accomplishment is nothing compared to that. I've never been a runner but started here and there the last year. Have gotten into a regular routine lately and today my mile is down from 10:30 to 9:30.

I'm hooked

19:00 5k, 39:47 10k. Kicker? I’m 61!

I literally broke 20 for the first time today too. Congrats man!

What is your personal "destination race" bucket list?

What is your personal "destination race" bucket list?

Mine would be:

London Marathon: I love the city and the people. Would happily run the race and then spend a week there on vacation.

Tokyo Marathon: I've always wanted to go to Japan (mainly for the food lol). My post-race meal would probably be a couple heaping bowls of ramen!

New York City Marathon: One of the biggest in the world. I love the city and have family who live there. It would be really fun to do.

Boston: I'm never gonna qualify for it, but it would be awesome to run it!

Big Sur International Marathon.

I've actually signed up for one of my bucket list races for next year! Spitsbergen Marathon on Svalbard. Mostly because it's an excuse to go there.

Otherwise, New York as it's an excuse to make a trip home and see my family, and Boston to say I qualified.

Running it would probably be more of an “ice-bucket” list item... ;)

You could add Chicago and Berlin to your list to just round out all of the World Marathon Majors!

I ran my first NYC marathon yesterday

I ran my first NYC marathon yesterday

I’m definitely sore this morning. I had my headphones in until we crossed the 59th Street Bridge. Hearing that wall of sound was something else, and the non-stop cheering helped me push through the pain. Congrats on your first!

Me too! The crowds were FANTASTIC! Definitely got me through a few miles that I otherwise would have been struggling on. Congratulations!

Nothing beats the crowd in NYC. Constant cheering for all 26.2

congrats, it's a great race

Today I ran 10 km under 50 minutes for the first time.

Today I ran 10 km under 50 minutes for the first time.

I just wanted to share really.

Started running just over 6 months ago. On my first run I could barely get to 3 km with several walking breaks inbetween. Worked my way up. Longer, faster, less breaks. Eventually hit 5 km without a walking break with a <5m/km pace. That was the first time I was really proud of my next milestone.

Two weeks ago I was on holidays and with the extra motivation I got up early 4 times and ran on the treadmill. 10km each in a slower >6m/km pace. First time I hit 10 km in a single run, first time I ran over 20km in a week. Felt good but I still had in mind that running on the treadmill is much easier than outside.

Today I woke up in a super good mood. Have been for the past couple weeks. Went for my run on a 500 m loop in the forest. I started to get tired relatively fast, already had my first small struggle at the 2.5 km mark. I told myself I'd keep running to at least 5 km. That's my minimum. When I reached that mark part of me wanted to call it a day even though the second 2.5 km were much easier. It was a decent run and just 3 days earlier I had to give up a run at the 2 km mark because of chest pain. No need to have bad conscience if I stopped now.

But no. I'm not done. 5 km wasn't good enough anymore. I had 5 km a month ago, I worked on my stamina during the holidays. Today I go 10 km. No less. So I kept going with one of my favourite quotes in mind: "I don't stop when I'm tired, I stop when I'm done". And bam, 10.03 km, 4'42'' /km.

Thank you for reading.

I've been running off and on all my life and haven't gotten under 50 mins so congrats!!

I've only been able to do it once. It's as arbitrary a pace as it gets, but fuck me if pushing past a personal goal doesn't feel like winning at life.

Great work! That's a great pace and you should be proud. I definitely agree that the treadmill is easier and you get a much better idea of yourself outside.

I only did my first 10k distance yesterday and I was at around the 60 minute mark. Now I have a goal to shoot for!

At 32 I hit my peak and won a smallish 10k in Eastern Kansas at 36:42 while I was stationed at Fort Riley. I was not only the winner, I was back 10 minutes before the second place participant. I've held on to that moment ever since. I'd love to get your time these days. Great work!

Coach Kyle's FAQ: Being a morning runner

Coach Kyle's FAQ: Being a morning runnerGreetings!

Welcome to Coach Kyle's Frequently Answered Questions!

Here, I touch base on the questions I most frequently answer. But, always wanting to learn, I want to have some dialog with YOU on what you think of the subject, practices you've put into place, and other questions you may have on this topic!

You can see past FAQ's here:


Thoughts on Breaking2
Unconventional Reasons to be Good at Running
Tune Up Races
Animal Encounters
Saving Money on Gear
Optimizing Your Sleep
Taper Week
Training Zones
Post-Run Routine
Cross-training
Fueling Gear 
Foot Strike
Real Food Supplementation
Traveling & Training


So, let's chat!



I’ve written about the post-run routine, so let us chat about a pre-run routine, specifically a morning run. 

Why Morning Runs Are Tough

Obviously, morning runs are going to be the most challenging because you want to stay in bed! 

Living here in South Dakota, I find getting out of a warm bed for an a.m. run especially difficult when I know it’s super chilly outside, and that’s where I’m headed! It’s so easy to hit the snooze button and go back to sleep! In a previous FAQ we talked about how to best wake up, so we’ll leave that discussion there :)

Why Morning Runs are Helpful

Now we’re getting to the good section, why are morning runs typically best?

Wind: You’re almost always going to experience less wind speed in the morning than during other times of the day. This means if you’re doing a good quality session where pacing is important, you’ll have more success in the a.m. 

Cool Temps: In the warmer parts of the world, running before or around sunrise is going to yield the best temperatures. At my home we typically have about 35-45F in the mornings right now and 60-75F in the afternoon and even my athlete is Ft. Lauderdale Florida will have the coolest weather in the AM with about 77*F. 

Wind Chill: During the coolest parts of the year here when it may not get above freezing very often, even at the warmest part of the day, I find that running in the colder morning may often be preferable because, with the wind at its calmest, I’m most comfortable. 

It’s Done: This may be the most important part, if you run in the morning, nothing can get in the way of your run later in the day...because you already did it! With afternoon or evening workouts, you’ll experience numerous instances of resistance. As Steven Pressfield said in The War of Art, “Resistance is always lying and always full of shit.”. 

You’re Rested: In a perfect world, the afternoon or evening may be ideal for athletic performance. However, in a world where you’re a teacher on your feet all day, a roofer in the sun all day, or you just ate too much food for lunch or dinner, the morning run is when you’ll probably feel best to run. 

Safety: And if we’re talking about safety, observing statistics on violent crimes at various times of the day, the morning is the safest! 

How To Run in the AM

Like I mentioned above we’ve already discussed some great methods of waking up, but there are other tools as well. 

Group Runs: If you tell your friends you’ll meet them on the corner at 6am, you better be there at 6am! Peer pressure is definitely one of the best tools you can use to get up for that run. 

Lay Everything Out: When I’m waking up early for a morning run, I will have everything laid out in the kitchen so I don’t have to think about anything. The less activation energy it takes to get out the door, the better.

My Morning Run Routine

Wake Up.

Pee.

Start the kettle and make a single cup of instant coffee.

Get dressed in the kitchen, since all my gear is waiting for me.

I typically only wake early for long runs with a group, so I’ll eat ~100-200 calories quickly. A slice of bread+jam usually works.

Go run once the cup of coffee is gone.

Hopefully at some point during this routine, whenever the inspiration strikes, I poop. If not, I either run directly to a portapotty or do a 3-5 minute out and then turn around and head right to my bathroom, which usually does the trick. 



Questions!

1) Are you a morning runner? Why or why not?

2) When you run in the morning, what do you find is the best and worst thing about it?

3) What is your morning run routine?

4) Any other questions or comments?!?
Coach Kyle's FAQ: Being a morning runner

Greetings!

Welcome to Coach Kyle's Frequently Answered Questions!

Here, I touch base on the questions I most frequently answer. But, always wanting to learn, I want to have some dialog with YOU on what you think of the subject, practices you've put into place, and other questions you may have on this topic!

You can see past FAQ's here:

Thoughts on Breaking2 Unconventional Reasons to be Good at Running Tune Up Races Animal Encounters Saving Money on Gear Optimizing Your Sleep Taper Week Training Zones Post-Run Routine Cross-training Fueling Gear Foot Strike Real Food Supplementation Traveling & Training

So, let's chat!

I’ve written about the post-run routine, so let us chat about a pre-run routine, specifically a morning run.

Why Morning Runs Are Tough

Obviously, morning runs are going to be the most challenging because you want to stay in bed!

Living here in South Dakota, I find getting out of a warm bed for an a.m. run especially difficult when I know it’s super chilly outside, and that’s where I’m headed! It’s so easy to hit the snooze button and go back to sleep! In a previous FAQ we talked about how to best wake up, so we’ll leave that discussion there :)

Why Morning Runs are Helpful

Now we’re getting to the good section, why are morning runs typically best?

Wind: You’re almost always going to experience less wind speed . This means if you’re doing a good quality session where pacing is important, you’ll have more success in the a.m.

Cool Temps: In the warmer parts of the world, running before or around sunrise is going to yield the best temperatures. At my home we typically have about 35-45F in the mornings right now and 60-75F in the afternoon and even my athlete is Ft. Lauderdale Florida will have the coolest weather in the AM with about 77*F.

Wind Chill: During the coolest parts of the year here when it may not get above freezing very often, even at the warmest part of the day, I find that running in the colder morning may often be preferable because, with the wind at its calmest, I’m most comfortable.

It’s Done: This may be the most important part, if you run in the morning, nothing can get in the way of your run later in the day...because you already did it! With afternoon or evening workouts, you’ll experience numerous instances of resistance. As Steven Pressfield said in The War of Art, “Resistance is always lying and always full of shit.”.

You’re Rested: In a perfect world, the afternoon or evening may be ideal for athletic performance. However, in a world where you’re a teacher on your feet all day, a roofer in the sun all day, or you just ate too much food for lunch or dinner, the morning run is when you’ll probably feel best to run.

Safety: And if we’re talking about safety, observing statistics on violent crimes at various times of the day, the morning is the safest!

How To Run in the AM

Like I mentioned above we’ve already discussed some great methods of waking up, but there are other tools as well.

Group Runs: If you tell your friends you’ll meet them on the corner at 6am, you better be there at 6am! Peer pressure is definitely one of the best tools you can use to get up for that run.

Lay Everything Out: When I’m waking up early for a morning run, I will have everything laid out in the kitchen so I don’t have to think about anything. The less activation energy it takes to get out the door, the better.

My Morning Run Routine

Wake Up.

Pee.

Start the kettle and make a single cup of instant coffee.

Get dressed in the kitchen, since all my gear is waiting for me.

I typically only wake early for long runs with a group, so I’ll eat ~100-200 calories quickly. A slice of bread+jam usually works.

Go run once the cup of coffee is gone.

Hopefully at some point during this routine, whenever the inspiration strikes, I poop. If not, I either run directly to a portapotty or do a 3-5 minute out and then turn around and head right to my bathroom, which usually does the trick.

Questions!

1) Are you a morning runner? Why or why not?

2) When you run in the morning, what do you find is the best and worst thing about it?

3) What is your morning run routine?

4) Any other questions or comments?!?

Texan here. I’m definitely a morning runner. It’s the only way to continue training in the middle of summer, when even at 4 AM it’s 80 degrees and humid.

Honestly I love being an early bird. I’m all about that 9-5 life (in bed by 9, up by 5) haha.

I have always been a morning runner! My motivation goes down to zilch after work. Now, I pretty much have to because I have two small kids and it's the only time I can make it happen.

The best thing is being done before anyone else in the house wakes up. The worst part is falling asleep on the couch around 8 every night.

Wake up around 4:15 (can be earlier/later depending on what distance I need to run). Coffee, pump (still breastfeeding my youngest), poop, out the door to meet my running buds. I need to be home by 6:30 when my husband leaves for work, then I hop in the shower, get the girls up and ready, and we are all out the door by 7:30 for daycare/work.

1) Are you a morning runner? Why or why not?

No. Club training is almost all in the evening. So other runs tend to fit better by being in the evening on other days too (allowing decent recovery).

2) When you run in the morning, what do you find is the best and worst thing about it?

Slow pace - it takes me longer to get to even easy pace, fitting it in to my commute. Track sessions are non-starters.

3) What is your morning run routine?

Get up, dress, go. I don't really do long runs very early so there's no breakfast to have. And this fuelling thing is the primary problem with morning runs. You've just spent 8-10 hours not fuelling, now you're running an empty tank. Putting a tiny bit of fuel in which won't be digested for ages isn't going to compensate for that.

4) Any other questions or comments?!?

I really don't feel like morning runs save you anything.

There's this myth in people's heads that morning runs allow you more time. They don't. They steal your evening by forcing to you go to bed earlier. Or you have a flexible work pattern and you could run morning or evening either way.

If you don't want to run in the morning, just run in the evening, go to bed later and wake up later. It's the same amount of time either way.

Given all that, I'm amused by the obsession this sub has with morning runs.

The only reason to prioritise morning vs evening is temperature and light. In the UK both are marginal.

There's this myth in people's heads that morning runs allow you more time. They don't. They steal your evening by forcing to you go to bed earlier.

Not necessarily. When I run in the early morning I'm only stealing time from myself. If I run in the evening, I'm taking time away from my family. Unless by "evening" you mean 9PM or later. That might work for some, but for me that would be miserable and not terribly productive.

I PR’d in the 5k!

I PR’d in the 5k!

I’m a junior in high school cross country. Before this year, my PR was 19:01. But this year I’ve taken running a lot more seriously, and yesterday I ran 16:48!!! This also secured me a spot on the all conference team (top 24 in my conference). Hopefully it just gets better from here

That's pretty sick. Almost freakishly fast : ). I can't imagine ever reaching that level. Maybe you can even go faster, best of luck with that!

Oof, I'm 31, PR'd last month with 19:10...

Still amazing. My PR is 25:34 and I’m your age.

aaaaaand . . . I'm 35 and was feeling good about hitting 27 minutes last night. damn it.

What's something you wish you had been told before you started running?

What's something you wish you had been told before you started running?

For me it's 2 things:

This is the most addictive thing you will ever get into, running will take over your life and become the thing you hate at the same time. Your SO will get annoyed with the fact it's all you talk about, all you watch on YouTube, so many weekends taken up by races.

It's a money pit. Whatever spare money you had is now running money. Races, gear, nutrition, bottles (as you keep losing them or leaving them places). Every week you want new gear, you want all the tops, jackets, bags, trainers, races. Everything.

God I love it.

Don't try and PB every time you run!

I spent the first few months after I started running continually trying to get faster (which worked initially due to how green I was) but this soon dropped off. I started seeing much more progress when I started a proper training programme and slowed down on my 'easy' runs.

Don't get disillusioned when your progress starts to even off - stick with it, gradually increase mileage and introduce different elements into your training. The gains will come!

edit - PB = Personal Best (not Peanut Butter, go crazy with it)

Everything is just going to hurt for a while...

Everything will stop hurting after a while... Stick with it.

Before I started?

1) Run outside 2) Go slower

Both of these were pretty big game changers for me! Also:

3) Don't compare your speed or progress to others 4) Progress can take months or years - be patient and consistent

Mine would be that once you reach a certain time (maybe 7-10 minutes?) You can pretty much steady state run for ages. I was always put off running because of that initial hard moment in the first ten minutes when you just start out. Your breathing is off, your heart is racing and you are like what the fuck am I doing?! But once that moment passes you're fine. Honestly.

And also if you are new to a city or even lonely, join a club. I started with a get up to 5k program and met so many awesome beginners. Then you can evolve together. I went from 0 to half marathon in 10 months which I considered a huge switch in my outlook on life.

Try one of these subthreads