Running Question

[Anonymous]

I am a beginning runner who is using the couch to 5K app to train for a 5K. I have been making great progress and have worked up to running about 2.5 miles at about a 10:00 minute pace. Today I went running and was really feeling good during my first 1.5 miles and running at a faster pace. I think I gassed out because shortly after I hit a wall where I just really ran out of energy and had to walk. Just curious if its possible to overexert yourself to the point where you run out of energy and can't get your wind? This has never happened to me and of course I am very discouraged that I am off my couch to 5K schedule. TIA

[Anonymous]

Hey OP - I'm not totally schooled in the science of running, but as a couch to 5K veteran I can say that during the training process I definitely had days when I had to walk. It's no big deal, and if you complete the mileage (even walking) you're still on track.

I'd advise looking at Jeff Galloway's web site. I don't follow his training programs because I don't want to feel compelled to walk, but reading his web site did help me realize that it's ok (and actually better) to walk if I really need to.

Also, while I was doing C25k, I had some weeks that I had to repeat b/c they were just harder for me...I think I did week 5 twice, and maybe week 7 or 8 as well.

[Anonymous]

Thank you, PP. I am on week 7 and it is the first week that I have struggled and had to repeat. I think I got a false sense of confidence from the first 6 weeks!

[Anonymous]

My understanding is that you either work on increasing your mileage, or improving your pace. Trying to both in the same run is more likely to results in injury or petering out.

And don't get too discouraged about being one day off your schedule. It happens for various reasons. I did the C25K last fall, and had several missed sessions due to travel and weather. So long as your actual race (if you have signed up for one) is a few weeks after the scheduled end of your training, you will be fine.

If it makes you feel better, I injured myself (skiing related) this winter, and had my first run in about two months this morning. I had to go back to week 4 of the training program just to feel confident that I wouldn't over stress my body (or my dog's, as she also hasn't had a good run since March).

[Anonymous]

Oh my God yes!!! And I'm a seasoned runner. If I run too fast, or take a brutal hill I'm not used to, I have had times where I can't recover. SUCKS if I'm 6 miles out and have to come back!!! I've even called my DH to come and pick me up.

I used to use a HR monitor watch for this very reason. If I can keep my HR below 155, I can run for days. If I let it spike to 170 or so, I run the risk of gassing out. My goal when I wanted more speed was to up my speed, but keep my HR down. I do this with interval training a few days a week.

Oh, and don't get discouraged. As someone who can run distances, I've had days where after 1.5miles my feet feel like bricks. Some days I just can't run and then some days I feel so good and can run without effort. I have no idea what drives this.

[Anonymous]

I agree with the PPs. There are going to be days when you feel great and other days when every step is a slog. I just finished my first half-marathon and I had to walk on some of the long training runs. Just keep doing it. If you have to walk, walk, you are still moving.

[Anonymous]

Everyone has bad runs. Every single one of us. FYI 2.5 miles at 10 minutes is pretty speedy. Keep that pace if you like, but slow it down if you feel like you're going to gas yourself. It takes a WHILE to find your comfort pace vs the challenging pace and figure out which to run for which distance. It's a process. Just keep at it.

[Anonymous]

Its the humidity, especially because you haven't acclimated. You need to slow down under these conditions or you will end up walking.

Look at the dewpoint (not the humidity, the dewpoint) and the temperature. You can find this on the National Weather Center cite, linked to in the Capital Weather Gang. Add the two numbers together. Follow the following guide based on the two numbers added together:

110 or under -- perfect running weather
110-120 - you might start feeling the humidity, especially if you haven't acclimated. It will be more difficult.
120-130 -- slow down for the conditions
130-140 -- slow way down and listen to your body. Dizziness or difficulty breathing, you need to stop.
140-150 -- Even slower. Shorten your run.
Over 150 -- dangerous conditions. You probably shouldn't run at all

I went out this morning and the dewpoint plus temperature was 139. I was running a minute per mile slower than I am capable.

Learning how to run in DC summers involves respecting the conditions. otherwise, you could really cause yourself some harm. At the very least you will find yourself frustrated. If you find that you are slowing down or have to stop in these conditions, pat yourself on the back for taking care of yourself.

[Anonymous]

Anonymous wrote:Its the humidity, especially because you haven't acclimated. You need to slow down under these conditions or you will end up walking.

Look at the dewpoint (not the humidity, the dewpoint) and the temperature. You can find this on the National Weather Center cite, linked to in the Capital Weather Gang. Add the two numbers together. Follow the following guide based on the two numbers added together:

110 or under -- perfect running weather
110-120 - you might start feeling the humidity, especially if you haven't acclimated. It will be more difficult.
120-130 -- slow down for the conditions
130-140 -- slow way down and listen to your body. Dizziness or difficulty breathing, you need to stop.
140-150 -- Even slower. Shorten your run.
Over 150 -- dangerous conditions. You probably shouldn't run at all

I went out this morning and the dewpoint plus temperature was 139. I was running a minute per mile slower than I am capable.

Learning how to run in DC summers involves respecting the conditions. otherwise, you could really cause yourself some harm. At the very least you will find yourself frustrated. If you find that you are slowing down or have to stop in these conditions, pat yourself on the back for taking care of yourself.

NP here. Thank you for this info! I've been running for a while, but I'm not very "educated" on things like that. This morning's 5 mile run was brutal--even at a pace about a minute and a half slower than usual.

[Anonymous]

Anonymous wrote:Its the humidity, especially because you haven't acclimated. You need to slow down under these conditions or you will end up walking.

Look at the dewpoint (not the humidity, the dewpoint) and the temperature. You can find this on the National Weather Center cite, linked to in the Capital Weather Gang. Add the two numbers together. Follow the following guide based on the two numbers added together:

110 or under -- perfect running weather
110-120 - you might start feeling the humidity, especially if you haven't acclimated. It will be more difficult.
120-130 -- slow down for the conditions
130-140 -- slow way down and listen to your body. Dizziness or difficulty breathing, you need to stop.
140-150 -- Even slower. Shorten your run.
Over 150 -- dangerous conditions. You probably shouldn't run at all

I went out this morning and the dewpoint plus temperature was 139. I was running a minute per mile slower than I am capable.

Learning how to run in DC summers involves respecting the conditions. otherwise, you could really cause yourself some harm. At the very least you will find yourself frustrated. If you find that you are slowing down or have to stop in these conditions, pat yourself on the back for taking care of yourself.

Yes, thank you! This is the first PP. This morning was absolutely brutal (I started running in Sept on a treadmill and moved outdoors in March so this is my first dose of DC humidity). I cut my planned 5 miles to 3 and decided I need to rethink my entire routine, from wardrobe to hydration. The above is very helpful and if you have any more words of wisdom I'd love to hear them.

[Anonymous]

I have days like that on my short runs while training for a half marathon! Sometimes around my period, sometimes when I didn't recover enough from my previous workout, and sometimes for no explanation. It's normal to have off days. Congrats on sticking to your program, 10 min/mile is a good, steady pace!

[Anonymous]

Do you have any allergy issues, OP? This is the time of year when running feels so much harder for me because of my foliage allergies. I'll look down at my GPS because I feel like I'm running this awesome pace (because it's hard) and I'm at least a minute per mile slower than I thought I was.

Also, it got warm and humid very suddenly this spring. Welcome to summer in DC. Keep it up and eventually it'll be old hat to you. When I trained for my first marathon over a DC summer, I figured out that the average temperature during a long run was 68. (in the morning.) On race day, the average temperature was about 68 too, which is warm for running, but I'd grown accustomed to it and felt pretty good.

Don't worry too much about keeping exactly to the schedule. You'll have the occasional setback, and you work through it and get past it and move on.

[Anonymous]

OP here. This is by far the most the most supportive thread that I have ever started. Thanks for all of the useful information and inspiration. Keep the tips coming

[Anonymous]

Agree with everything that has been said. I've been struggling all week and I just had a great half marathon 2 weeks ago! On Saturday I could barely eek out 4 miles, everything was wrong. I haven't felt much better since. Definitely weather. I have noticed a huge difference in time when it's hot and humid. I've come to love running in the winter! Keep at it, you will learn to really appreciate those 'everything goes right' days.

[Anonymous]

I find runners to be a pretty supportive community, in general. Glad you're getting some advice! Even those of us who've been running forever have off days (or off weeks/months/years.)

Sometimes in the summer, I label a run "4H" because it sucked due to Heat/Humidity/Haziness/Hangover. (the 4th part is entirely my fault.) Those are the days when you feel like you're running through soup and you can't wait to be done.