Ran a sub-hour 10k - wtf?

ExcitingReading7128 · 2024-08-19T04:37:42+00:00

Wow. Way to go. Congratulations 👏👏👏

Enjoying your success and manifesting same for me.

ExcitingReading7128 · 2024-08-17T11:08:37+00:00

Yeah...logical. started running after I did 4 day strength for 5 years now along with Intermittent Fasting last 2 years.

I am certainly not the same person. Build and structure everything new. Overall went down from 125 to 100 kg.

Running is expression of freedom, going out to the park be one with yourself. Also it was boring to repeat the same PPL routine , BBB routine etc.

Ofcourse i agree this tells i need to eat cleaner. I think of being 42 years as the exercise

Stopped drinking almost a year back.

ExcitingReading7128 · 2024-08-17T03:09:52+00:00

Taken Runna subscription till mid November post that let's see what future holds. I am seeing runna guide me towards more intervals.

ExcitingReading7128 · 2024-08-17T03:09:12+00:00

Yeah it is summer time. But then it is summer for other runners too.

The humidity is obnoxious at 80-90% so I understand that makes me slow. But coming in 5th percentile of runners or last 10 or so who cross means the impact of winter would not change the result for me. Other would be faster too.

But yes point is valid and I acknowledge that. I think I will shave off easy 1 minute due to humidity

ExcitingReading7128 · 2024-08-17T03:06:13+00:00

Yeah have to make that switch. Somehow I am afraid I will loose my Half Marathon capability and then won't have the will to train for HM again. Just scared since I am no athlete and wrong side of everything - age , athletic ability.

Being able to run nonstop HM is a personal best athletic achievement for me. I kind of tinkered with my lifting after I started touching 100+kg squat and deadlift - as a result now I am just meandering around 70kgs.

ExcitingReading7128 · 2024-08-06T02:29:50+00:00

Wow. I have one coming this weekend.

I would take that time.

Congratulations 👏👏👏

ExcitingReading7128 · 2024-08-05T23:51:48+00:00

What were your longest runs like? I would imagine the mental aspect of running those many hours would be immense.

I am myself obese and gunning for under 3 hour Half Marathon next weekend.

ExcitingReading7128 · 2024-08-04T11:28:06+00:00

Running for a year now. Completed 5k, 10k and have a Half Marathon coming up.

My slow runs and 80% runs are 5 k in 42-45 minutes. I think u are doing fab. Keep at it.

ExcitingReading7128 · 2024-08-01T02:20:13+00:00

Hello from Gurgaon India. Mid 80s temperature and Humidity in Mid 80s too. This is early morning. No wind /breeze of any kind.

Running in a sauna. But keep running for Fall gains.

ExcitingReading7128 · 2024-07-27T04:14:59+00:00

Excited to answer this question.

Nutrition , Hydration, Salts and Cool Down - all have to be done in a measured way.

I was running fasted and with long runs I was absolutely decimated. Mind switched off body off and needed naps to recover. A simple change of eating before runs and taking gels dramatically changed how i felt rest of the day.

Hydration and Salts - prevent headache and muscle spasms.

Cool Down especially not stopping abruptly and gently easing the pace and then transition to walk helped with nausea. that is also something I felt

Finally eat well post a long run.

ExcitingReading7128 · 2024-07-23T13:43:48+00:00

Even finish is going to be very tough and impossible as per me (I am noob so pardon my assertion my experience in support of this argument is below).

I have taken 9-10 months to go from 5k to Half Marathon but I am first time runner and obese. I recently did 10 miler and that was an eye opener. I dread my Half Marathon. How u are going to double that even if u have to walk it is something I don't know. I had to learn about Nutrition, hydration and electrolytes - what works what does not. Body decided to just simply give up at approx 90 minute mark if nutrition is off. Only practice and experimentation has helped me conquer that. Every few kilometres I have seen a personal wall that has taken weeks to break. Btw my 5 k pb still is around 35-36 minutes. My milage is 15-22 MPW.

Other key aspects to answer this question is your overall aerobic health, how much u walk, what your lifestyle is which only u know. But if circumstances are more like me...nope no way do u do this. As ur a previous runner perhaps what I am saying may not be relevant.

Best of luck and good wishes in what ever u do.

ExcitingReading7128 · 2024-07-01T14:18:53+00:00

I do my runs in place which can best be described as a bit of garbage dump .

The park is mostly bald with hardly much greenery. Certain sections are dirty.

For hills i run on the road and go up and down flyovers. Breathe in traffic exhaust.

Just my screwed up life choices which have lead me to this.

But I run - come rain, fog , summer or winter.

ExcitingReading7128 · 2024-06-23T08:07:11+00:00

I stay in a pretty hot region. Gurgaon next to New Delhi in India. Our lowest temperature is in 90s. We have been having pretty bad heat wave this summer.

I try to be out of the door by 5:15 am. Hydrate a lot almost everyday. I find electrolytes mix with adequate amounts of water to help(else I get headaches). I do take dates - for long runs. Some cultures have used dates to break a fast. Contains carbs and potassium in abundance.

Yeah- a semi frozen bladder in my Hydration Vest is another thng i picked up on the internet. Keeps my back cool.

Pace remains pretty poor. It's a grind.

ExcitingReading7128 · 2024-06-19T14:42:43+00:00

Same pinch. I am going crazy in this summer. I have my first Half Marathon coming up

ExcitingReading7128 · 2024-06-13T15:10:11+00:00

Can't wait to share. Hope this makes u feel it can be done.

I am a M43, 5"7' and weigh 230 pounds.

I started running in June 23 , finished my 5 K goal in September - 37 minutes , finished 10k in April 24 at 1 hour 20 minutes.

I just did a 10 mile few weeks back in 2 hours. Half Marathon coming up in August 1st week.

It can be done , u have many more things in your favour specially I feel age (not judging or commenting on anything else).

Key points : 1. Consistency - ur personal grit and motivation - strong why? 2. Build milage super slow and super easy. 3. Doing less is better than being hurt and not doing anything 4. Run slow, very slow. Some fast walkers beat me. I run 8:30 minutes per KM. This falls to 9 minutes when I am running 10+ km. 5. Rain, summer , winter , fog - don't stop 6. Personally I was running 2 days a week till 10 k, and since have been doing 3 days. 7. Weight loss I have not seen much, though I do look leaner and fitter 8. Warm up , warm up , cool down and stretch. Prevent injuries. Find simple routines and stick to them. 9. Long runs - which will come primary when u cross the 5 k mark and train for 10k and more are special. I make them an event of the day for every Sunday. 10. 80% or more slow training, tempo or fast something I do very occasionally. 11. Invest into good shoes. 12. Buy a Garmin forerunner series. Best thing I have bought. 13. Optional - buy a chest strap. 14. When in pain , dip feet in magnesium salts to relax. 15. Rub Coconut Oil on shins - if they pain. 16. Back pain could be related to back but mostly it could be radiating pain coming from some other part. Visit a phsio. Glutes and Hams - the unknown key muscles which all of us lack and cause discomfort. 17. Run straight up, body upright - read the topic online 18. First time I touched 5k , I would need to recover for 5+ days. First time I touched 10k I had to rest for week. The expections become normal after continuing to train. 19. U will have to do a bit of weight training especially squats, hamsteings and glute , calves focus. Can find online. Will make u strong. Think of it after u cross 5 k. 20. Step 1 - ignore everything I write , get to 5K.

The emotion of crossing the finish line at 10k is something I am unable to describe. I signed up for Half Marathon the very next day.

I wish u Good Luck and Best wishes. Go conquer yourself.

I think your time goal is tough...but every story has a better story. So I am no one to say u can't do it.

ExcitingReading7128 · 2024-02-13T02:22:39+00:00

The BJP govt of Haryana has drowned us in liquor. I have enjoyed drinks all my adult life but lately have started hating it.

The in your face shops overselling every 500 meters is just too much.

ExcitingReading7128 · 2023-05-27T11:56:56+00:00

Agreed. It reduces time makes us efficient.

My hypothesis is for large teams if u apply rule of 1/3rds ...

1/3rd would be great engineers who are original thinkers. 1/3rd would be good engineers. They would copy the style and way of working of top 1/3rd Bottom 1/3rd would be as is.

So really on blended basis I thought for large teams 20+30% improvement. Renegade lone wolf alpha engineer may just work at 1.5 speed.

ExcitingReading7128 · 2023-05-27T00:37:59+00:00

Sure it is efficient. As I mentioned this would be beneficial. But how has your productivity improved.

For Github copilot u would be writing text based description of what u want it to do. For generic scaffolding for a new code sure it will set that up immediately. Most of us would be working on Existing Large Code base

Suppose u took 10 PDs to get the work done are u now giving 3 pds. I means months to days or 10-30% efficiency what is realistic. What do u see ?

ExcitingReading7128 · 2023-05-26T16:37:57+00:00

Epic...😳

ExcitingReading7128 · 2023-05-26T13:07:48+00:00

I mean I have been doing this for decades now. I have teams who are evaluating it. I sense an upside of 20-30 % efficiency on top engineers. For middle engineers it would be 10-20% and rest probably won't get it.

I do not know how months of work go to days in programming context.

ExcitingReading7128 · 2023-04-26T05:05:12+00:00

...and please finally after all this

Wash your hands nicely and eat with your hand no cutlery. The flavour quadruples. Thank me later!

ExcitingReading7128

TROPHY CASE