Challenge - Running 21km (13mi)

[CARDOZZO]

1. I started the process with some stretching to begin the run.
2. The goal was to run 21km without paying attention to my pace, just to finish the 21km.
3. After running 30 minutes, I realized the chosen time was the worst possible for attempting 21km. I ran the entire route in the sun for 2h20m.
4. At 5km, I felt warmed up but starting to get tired, since that was usually my running limit, so my body was used to stopping at 5km.
5. I kept running, starting to hydrate with plenty of water from the 5km mark.
6. At 7km, my mind began conjuring scenarios of death and fainting to make me quit running.
7. At 10km, my pace dropped dramatically. I literally started trotting on the track, feeling pain in my shin/calf.
8. After 10km, hell really began. Pain, hunger, fatigue, heat, heart rate hitting 200bpm (I think the watch was measuring wrong).
9. At 14km, my vision started getting a bit blurry and the fatigue was overwhelming.
10. I persevered to 15km and realized I'd faint if I kept running, causing unnecessary trouble.
11. I managed to run 15km, which is an extreme improvement in a short time.
12. My main mistakes were lack of hydration, nutrition, and the chosen time for the challenge.
13. Still this month, I'll try again with a different strategy and I'm sure I'll hit the 21km.

[LastThursday]

The best strategy is slowly build up over many runs. I used to add 100 metres to each run, and I only ran once a week. I think once you get to 5k comfortably without too much effort, then you can increase much more each run. If you can run 10k comfortably then 21k is completely doable if not tiring.

I would also advocate short stops at defined distances to recover, just one or two minutes, say at 5k then 10k. You'll be surprised at how much further you can run if you do this. Once your fitness increases, you will need to stop less.

I wouldn't advocate going ironman and running as far as possible. You'll be more likely to damage something or get an injury (because fatigue messes up your running gait).

Pacing is also super important, start quite slow to warm up, then slowly ramp up pace until about 5k, then maintain, you'll naturally slow after 10k, let that happen. You will have a natural running pace, due to your anatomy, running at that pace is optimal. I find that my natural running pace requires me to be quite fit to maintain however.

I love running, I must get back into it!

Edited Saturday at 03:39 PM by LastThursday

[CARDOZZO]

1 hour ago, LastThursday said:

The best strategy is slowly build up over many runs. I used to add 100 metres to each run, and I only ran once a week. I think once you get to 5k comfortably without too much effort, then you can increase much more each run. If you can run 10k comfortably then 21k is completely doable if not tiring.

I would also advocate short stops at defined distances to recover, just one or two minutes, say at 5k then 10k. You'll be surprised at how much further you can run if you do this. Once your fitness increases, you will need to stop less.

I wouldn't advocate going ironman and running as far as possible. You'll be more likely to damage something or get an injury (because fatigue messes up your running gait).

Pacing is also super important, start quite slow to warm up, then slowly ramp up pace until about 5k, then maintain, you'll naturally slow after 10k, let that happen. You will have a natural running pace, due to your anatomy, running at that pace is optimal. I find that my natural running pace requires me to be quite fit to maintain however.

I love running, I must get back into it!

Thanks for your help. 

I will do multiple challenges this year related to meditation, running, dating, intellectual pursuits, art, travel, skills development.

[CARDOZZO]

Strava Update (First Attempt)

[Ramasta9]

Well done.

Always start with a smaller goal, like 3 km, so you can keep a comfortable pace, the point i feel is to find the (sweet spot) where you can run comfortably for as long as you want or need, then work your way up to 5 km and 10 and so on... not all of us are ever going to get near Eliud Kipchoge running pace and time, who has been running since childhood and been consistent for decades. They worked their way up gradually.

I find when i am motivated to run and actually enjoying it i can tap into a flow-state easier and run as long as i need, but if i try push myself beyond my natural flow, or when I am not feeling it, then i will get tired much quicker and becomes short-lived. Sometimes i run, walk, run, walk and its fine.

I personally don't drink or keep track I just sometimes have a nice tablespoon of raw honey (grandfathers trick before sports) and I run. I used to do marathons and triathlons as a kid but i fell off it in high school and got into gangs, alcohol, smoking and drugs. Now its like i need to learn to walk again to reach those levels of energy and pace. I also used to live more where i could run through nature and hiking trails, keeps it fun and interesting compared to running around a concrete jungle.

But yeah, well done. Most people cannot run 1.5km, 15km is great ! Keep going

 

[LoneWonderer]

Yeah mate nice! Love setting me some long distance running goals. In my experience to get to running 21+ km the 10% rule per week is real. I took about 3-4 months to build up to about 18km daily from a starting place of 4km a day. You may have genetics that allow you to run long distance injury free. For me at least I kept adding too much too fast and for 5 years kept getting injured till I began respecting that 10% rule.

Edited yesterday at 12:25 AM by LoneWonderer

[CARDOZZO]

48 minutes ago, Ramasta9 said:

Well done.

Always start with a smaller goal, like 3 km, so you can keep a comfortable pace, the point i feel is to find the (sweet spot) where you can run comfortably for as long as you want or need, then work your way up to 5 km and 10 and so on... not all of us are ever going to get near Eliud Kipchoge running pace and time, who has been running since childhood and been consistent for decades. They worked their way up gradually.

I find when i am motivated to run and actually enjoying it i can tap into a flow-state easier and run as long as i need, but if i try push myself beyond my natural flow, or when I am not feeling it, then i will get tired much quicker and becomes short-lived. Sometimes i run, walk, run, walk and its fine.

I personally don't drink or keep track I just sometimes have a nice tablespoon of raw honey (grandfathers trick before sports) and I run. I used to do marathons and triathlons as a kid but i fell off it in high school and got into gangs, alcohol, smoking and drugs. Now its like i need to learn to walk again to reach those levels of energy and pace. I also used to live more where i could run through nature and hiking trails, keeps it fun and interesting compared to running around a concrete jungle.

But yeah, well done. Most people cannot run 1.5km, 15km is great ! Keep going

 

Thanks for your report man! 

Running is a form of self-actualization. You keep building, putting pressure on yourself, growing.

[CARDOZZO]

38 minutes ago, LoneWonderer said:

Yeah mate nice! Love setting me some long distance running goals. In my experience to get to running 21+ km the 10% rule per week is real. I took about 3-4 months to build up to about 18km daily from a starting place of 4km a day. You may have genetics that allow you to run long distance injury free. For me at least I kept adding too much too fast and for 5 years kept getting injured till I began respecting that 10% rule.

Sure, respect your body.

Just a side note: I'm into sports my entire life. I played soccer for hours as a kid. I did swimming for 2 years. I was on the gym for 1 year. I'm running 5K consistently for 2 years without giving a damn.

This year I am pushing all my limits.

Edited yesterday at 12:33 AM by CARDOZZO

[LoneWonderer]

Just now, CARDOZZO said:

Sure, respect your body.

Just a side note: I'm into sports my entire life. I played soccer for hours as a kid. I did swimming for 2 years. I'm running 5K consistently for 2 years without giving a damn.

This year I am pushing all my limits.

💪💪💪

[CARDOZZO]

I'm basically what they call "Hybrid Athlete".

[CARDOZZO]

The next years I will optimize to do triathlon.

[CARDOZZO]

Nick Bare is great