ABC's RL Running Dynasty (now with Zombies!)
 

When I was 38 years old and out of shape I gave myself an ambitious goal of running a marathon before I turned 40. I went as far as putting together a spreadsheet with a detailed training schedule that included some races (5k, 10k, a 1/2 marathon) to track my progress. The final goal was a full marathon that happened to fall the weekend before my 40th birthday.

Well all that never happened. So I'm 41 now, and hadn't run a 5K in over 10 years. But with the RunKeeper app, the Gympact app, and now the Zombies, Run! app, I have a whole new set of motivations that I hope will finally keep me on track.

I'm going to use Zombies, Run! 5K app, an eight week training schedule. And since this is also a GymPact Dynasty, I'll also update you on my earnings and losses as well as any edits to my pacts. Currently I set my pact at 3 workouts per week with $5.00 stakes.

ACHIEVEMENTS TO UNLOCK
Single Session (Distance)
Run 1 mile: Achievement Unlocked 4/14/13 1.8mi - 32:14min - 17:38/mi
Run 2 miles: Achievement Unlocked 4/16/13 2.1mi - 33:13min - 15:58/mi
Run 5K: Achievement Unlocked 4/18/13 3.2mi - 51:22min - 15:59/mi
Run a 5K Race:Achievement Unlocked 6/22/13 3.1mi - 42:59min - 13:49/mi
Run 4 miles: Achievement Unlocked 8/25/13 4.2mi - 1:09:48 - 16:36/mi
Run 5 miles: Achievement Unlocked 09/15/13 5.1mi - 1:11:59 - 14:07/mi
Run 10K:
Run a 10K Race:

Single Session (Distance Time)
1 mile (< 14:00 min): Achievement Unlocked 6/17/13 13:13 min
1 mile (< 12:00 min): Current best 12:50 min
1 mile (< 10:00 min):
2 mile (< 30:00 min): Achievement Unlocked 6/17/13 28:12 min
2 mile (< 28:00 min): Achievement Unlocked 6/22/13 27:47 min
2 mile (< 24:00 min): Current best 27:35 min
2 mile (< 20:00 min):
5K (< 50:00 min): Achievement Unlocked 6/14/13 49:42 min
5K (< 45:00 min): Achievement Unlocked 6/22/13 43:26 min
5K (< 40:00 min): Current best 42:15 min
5K (< 35:00 min):
5K (< 30:00 min):

Total Distance
10 miles in a week (Mo-Su): Achievement Unlocked 5/05/13
15 miles in a week (Mo-Su): Achievement Unlocked 9/22/13
20 miles in a week (Mo-Su): Current best 15.2 miles
25 miles in a month: Achievement Unlocked 5/20/13
50 miles in a month: Achievement Unlocked 9/30/13
75 miles in a month: Current best 50.1 miles
10 Total Miles: Achievement Unlocked 4/22/13
25 Total Miles: Achievement Unlocked 5/03/13
50 Total Miles: Achievement Unlocked 5/28/13
100 Total Miles: Achievement Unlocked 8/05/13
150 Total Miles: Achievement Unlocked 9/14/13
200 Total Miles:

Strava Badges

If you are interested in finding local races, I am not too familiar with raceplace, but the site I use mostly is Running Events, Tips & Race Results | Cool Running

Also active.com has a page for finding races, but I like Coolrunning's page better myself. Another page I sometimes use is http://www.runningintheusa.com/ but I honestly have not found much there that was not also already on Cool Running

Good luck on the running! I will be following along!

ABC, i'll be following along with this. I've never run a 5k in my life. I don't think I've ever run 5k in a row. Walk yes. Run/jog no.

As discussed in Alan's couch to 5k duynasty, i'm doing C25k but I'm on week -2 (negative 2) because i'm old (41, as well) and out of shape.

Having Runkeeper was one of the main reasons I was able to fully train for and race the DC Rock n Roll Marathon in 2012. Two other friends signed up and we were able to track each others progress, place side bets, etc.. The bottom line is that it enabled me to have motivation beyond just doing it. The social aspect of Runkeeper coupled with the monetary angle of betting with my friends kept me on track. Gympact will do the same for you. My only recommendation would be to set it for an amount you absolutely cannot lose - like $20.

Best of luck! You are going to crush this. :)

Cool! Thanks for the links Alan T.

And thanks everyone else for following. :)

I suppose I'm on a negative week (-3) as well, since my RunKeeper training wont start until 4/28. In the meantime I'll simply be doing some short walks just to satisfy my GymPact requirements and throw in a few run/walks to get my legs used to the impact.

yeah.. in my case lungs. I almost couldn't breath at the end of the 3 jogs i did...

If you are getting winded, try slowing down the jogs a little bit. There is no requirement on speed, just going the distance is more important than how fast you are going.

I know this might be a ways down the road, but the best thing you can do is to get a heart rate monitor. That way you can monitor what heart rate "zone" you are in. If you start to move above it, you can slow down. Really effective.

Nothing substantial to post, since much of what I've been doing are just short brisk walks around the neighborhood.

Monday 4/8: 1.6 mi - 31 min (updated link to Strava)

The advantages of running in my neighborhood is that the major streets are exactly 1/2 mile apart laid out in a grid. So it makes it easy to plan a route and know how many miles you are running. And each red light is a checkpoint of sorts.

There will be times when my RunKeeper links will have the maps hidden from the public. These are routes that begin practically from my front door. If my route is anywhere else, I'll make those maps available for everyone.

That is one thing that I wish runkeeper would add. In Strava you have the option for "enhanced privacy" where you can obscure the start location of your run if it is within a certain number of feet of your home or office to help protect your privacy, which I think is pretty neat. I think they started doing that when it was found out that crooks were using strava maps to find out biker's houses and steal some pretty nice and expensive bikes.

Since I cross import my running map across a bunch of apps, including runkeeper, I just have made it a habit to do a 2-3 minute walk before and after my runs just to partially loosen up and also so I can start my run somewhere other than my front door. I happen to live near a post office that I end up starting 99% of my runs or rides from instead.

I may look at other apps outside of RunKeeper. I'm only using it because it's linked to my GymPact account. But if I weigh the added features of other apps against the obvious motivation factor of GymPact, I may decide to freeze my GymPact account until I figure out a way to make it work.

(GymPact Anywhere is not yet available for the Android. This would surely resolve my issue).

Even though I do not record my runs with runkeeper, I still upload them to runkeeper (as well as a bunch of other apps). You can realistically have the best of both worlds if You really wanted to by doing your run with runkeeper and then after it is saved with runkeeper, from the webpage you can export your data to a gpx file that you can then import into anything else realistically that you wanted to.

Probably alot of extra work every run unless there was some specific goal that you wanted to accomplish by doing that though. For me it is easy since I record my run with my watch that I can then upload to numerous things painlessly. (Of course at the sacrifice of not being able to use gympact though)

This is what I ended up doing. I track my course with RunKeeper which immediately syncs with GymPact. When I get home I export and import to Strava. So far it's been a pretty simple process.

What other apps are you importing to? I really like looking at my stats afterwards and tracking my progress throughout my training.

Speaking of GymPact, I finally received the notification late last night that I met my first week's pact.

A whopping 90 cents for the week. Not a whole lot, but it's something. So is it worth keeping up with? Sure. 90 cents means nothing to me except that I actually did something to earn it, and that I did not lose $5, $10, or $15 (God forbid) for the week if I missed any workouts.

So, along with the $5 referral bonus, I've earned a total of $5.90!

Since I bike to work most days, I end up starting RunKeeper (b/c it links with GymPact) and Strava (b/c it kills RK for bike data) at the same time.

The cool thing about Strava is the segment feature - your route is broken up into segments and leaderboards are kept so you can compare your results to the rest of the Strava community. Although Strava started out as a cycling tracker, it also does a great job with running. Apparently, a huge upgrade to the runner interface is also imminent.

The running interface update went live yesterday for Strava

Strava is also my favorite to use (even though I actually upload my data to 6-7 different places because I am crazy)

I heard about the segment feature from Alan's thread. Makes me want to search for segments around my area and see how I fare.

I've decided to move up my 5K training a couple of weeks to 4/14 instead of 4/28. These short walks are getting a bit dull and I wanted to get a jumpstart on the 5K training (as prescribed by RunKeeper). I'll finish off the week with one or two more walks, one with the family at the park. Then my training will begin on Sunday.

4/11: 1.6 mi - 31 min

In similar fashion to Alan T's dynasty, I have edited my first post to show a list of Achievements to Unlock to show how I've progressed during my training. Some things I can probably unlock pretty easily, others I would need to work quite a bit for. I'll add more as I go along, but for now it's a pretty good list of goals to strive for.

I had time to do a quick walk after work this afternoon. This time a couple of laps around the nearby park. I wanted to create a Strava segment around this park because I figured I might be spending a lot of my short runs here.

I actually created two segments, one a simple 0.8 mile loop around the perimeter of the park, and another with an extension along a side street to make a 1 mile loop. Turns out there's another walker who'd recorded their activity around the perimeter. Strava included his activity in my segment and put him in first place out of two.

4/12: 1.8 mi - 33 min

This activity puts me at three workouts and I have met my pact for the week.

Day 1 of 5K Training
 

Today marked my first day of training for the 5K race. The sky was overcast and I believe was about 65 degrees outside. It was a nice day to run.

The first workout of the training plan called for a simple 1.5 slow run or walk, just to ease you in.

5 min warm up
1.5 mile slow run or walk
5 min cool down

Since I've been already doing brisk walks of this distance for a couple of weeks, I figured I would introduce my body to some short jogs during the 1.5 mile slow run/walk. It didn't take long for the shin splints to come, but I was able to walk it off and continue a light jog on and off.

With about a 1/4 mile to go in the 1.5 segment, my lungs couldn't carry me anymore so I walked the rest of the way.

4/14: 1.8mi - 32:14min - 17:38/mi

And with this first running session, I completed 1 mile.

Good job!

When I first started, I had horrible shin splints. One of the best things that I did was find a local running store to go to for help. Not talking about a Sports Authority or whatever chain sports stores you have in the area, but an actual running store specializing in just running. In my store, they had only runners working there, people who had run for years and were trained in inspecting your stride, your type of foot, how you ran, etc.

They were able to determine based on watching me run outside for a while, the type of stride that I had and based on that, and the type of arch they had shoe recommendations for me. They let me try them on and run with them outside until I found the one that I liked the best.

My shin splints went away almost instantly after that as well as various foot and leg discomfort that I had. One of the best recommendations that I can have if you are going to get serious into running would be to do something similar, it will make all the difference in feeling more comfortable and removing some of the aches and pains.

Interestingly enough, the pair of shoes that I have were bought from a specialized running store (A Snail's Pace). But that was about 5 years ago and since then the shoe has worn down a bit. In addition, I've gained about 15 pounds during this time and my stride has most likely changed as a result.

After a while I know that the shoes will lose their effect, but as far as I know that is from usage. I don't know if time alone would do it as well though. My current pair of shoes that I have are around 300 miles on them, and I am assuming at some point soon I will have to swap them out as well. They will start to lose their cushion in various places and you'll start feeling the various pains come back because of lack of support. If yours have broken down some, you may be experiencing that as well in yours.

I'm thinking of killing my GymPact account and start training with the Zombies, Run! C25K app. Thoughts?

Reasons:
I'm forced to use RunKeeper because GymPact requires a RunKeeper GPS recorded activity to keep track of my workouts that go toward the pact. I don't have a gym membership, so I can't check in at a gym and run on their treadmill. I hate that I have to be limited to just one app.

RunKeeper's 5K training schedule does not really sync to my weekly real life schedule. I only have about 30-45 minutes during the weekday to run. I can allow for much longer runs during the weekend. I'm sure most training schedules account for such type of daily life. RK doesn't. It just goes every other day, with no distinction for weekday/weekend type activities.

I like audio cues when I run, so Zombies, Run! would be perfect for me. RK also has audio cues, but for reasons above, it's becoming more and more difficult to continue with it over others that would have the same features.

Well, here's a bit of good news, I've been googling Zombies Run and RunKeeper, and I've seen reports of people doing both ZR and RK simultaneously while they run. This means I'll be able to have my RK stats synced with GymPact! I'll test it out with tonight's run.

I'm thinking of creating a separate story-driven Zombies, Run! dynasty which I will update alongside this thread which will remain my Real Life statistical, achievement and other things running thread.

Zombies, Run!
 

So yesterday was my first foray into the land of the walking dead. And I tell you, this is probably the best decision I've made when it comes to my running. Running is no longer boring for me.

I decided not to create a separate story-driven thread because it was going to be too cumbersome to maintain two separate threads for one related activity. Plus, the Zombies, Run! storyline is linear, and I don't want to spoil anything for those who want to try playing this game themselves. So I'll just post links here if anyone cares about my progress as Runner 5 from Abel Township.

One more thing to add, upon recommendations from people who are playing ZR I created a music playlist consisting of original scores from The Dark Knight Rises and Inception (or anything Hans Zimmer, pretty much). It added a whole new level of immersion to the storyline as well as intensity to my running. Running was actually fun!

The ZR-5K introduction called for a simple 5 minute warmup followed by a 20 minute free run/walk and a short cool down.

The actual story unfolds here. The Story Begins...

"Arrived at Abel Township. So many mysteries. Maybe I'll get a chance to solve them. But first, need to get fit enough to be an Abel runner."

As hinted above, I really enjoyed my run. I was completely immersed in what I was listening to in my headphones while still being diligent of the traffic around me. I tired out quickly and often as my legs and lungs are still getting used to the activity, but as soon as I recovered I would push on for a quicker pace. After all, there is a zombie on my tail.

Strava stats:
4/16: 2.1mi - 33:13min - 15:58/mi

I unlocked another achievement: Run 2 miles in a single session.

ZR5K: Week 1, Workout 1
 

When I drew up my route prior to the run, I had planned on run/walking about 2.5 miles. It turned out that I had a little extra gas in me to continue and and pushed myself to 3.2 miles - I completed 5K! :eek:

It probably wasn't a good idea to push myself like that, considering I'm still only a week into my training schedule. I even felt a little weakness on my left knee following the workout. I don't want to get injured so early on, so I think I'll dial it down a bit and follow the training plan. But it did feel good that I actually did 5K.

On the ZR5K storyline, seeing that this is only the 5K training app and not the full app, my first mission upon arriving at Abel Township was to start training with Doctor Myers. I'll be mostly walking around Abel, with some 15-second jogging sprints. There won't be any zombie encounters within Abel's walls.

10 min walking
---
1 min walking
15 sec slow run
(repeat 10 times)
---
10 min free form run

Doctor Myers sent me instuctions and words of encouragement through my headset. After completing my workout, as a "reward" I was given a book that I am apparently supposed to read.

ZR link: Begin your training as a Runner

"First workout. Rajit very insistent about reading his novel. As he is the only person in Abel who decides who gets hot showers, might be worth it?"

During the backstretch of my route, my workout ended and I was in "radio silence". But I knew I was in a 1 mile long Strava segment along the creek, so I continued to push through. I currently stand 18th out of 18 runners who have recorded this segment, 1:51 mins behind #17. Look out Mr. Tansopalucks. I got you in my sights.

Strava Stats:
4/18: 3.2mi - 51:22min - 15:59/mi

And with that run, I have unlocked 5K.

Congrats, ABC!

Thanks finketr! I hope your training is coming along well.

I forgot to mention, I earned $1.11 for the week on GymPact giving me a total earnings of $7.01.

To comment on my own post, this is probably the best thing I like about Strava. The immediate competition factor every time you go out for a run. Go online and search for a local "segment", run the route, and see how well you did against others out there. Or create your own and see if anyone else stumbles upon yours and compare times. Once you have established your standing, you strive to beat the best time. You can look at overall standings, filter just the people you follow, or by age group (premium feature).

ZR5K: Week 1, Workout 2
 

I took it easy today as I ran to the local community college to meet the wife and kid for her toddlers tumbling class about 1.5 miles away.

The ZR5K workout was similar to the previous one, as I will be doing a week's workout three times.

10 min walking
---
1 min walking
15 sec slow run
(repeat 10 times)
---
10 min free form run

During my run I briefly met (through the comm system) Runner 4. And as a reward for completing the training run, Sam gave me the previous Runner 5's backpack.

Story unfolds here: Continue your Training as a Runner

"Runner 4 friendly. Got the old Runner 5's backpack - still a couple of chocolate bars in one of the pockets."

Nothing noteworthy to report. I eased off my training after running 5K last time.

Strava Stats:
4/20: 2.1mi - 36:33min - 17:30/mi

A recent conversation with a friend explaining how I run while listening to zombies chasing me through my headphones.

Friend: Why zombies? Why not... dinosaurs, or something?
Me: Well, that's not very realistic!
Friend: ...

I think as people get started on the various C25k plans, it is a common thing to start feeling good in early weeks and be able to do more than it says to do. I don't think that I have ever read that it was a horrible thing to do so as long as you don't feel discomfort and don't push yourself to the point where it affects being able to do later workouts in the week. The one thing that I hear people caution is to beware that the plans usually pick up pretty quickly around week 4 or 5 with alot more jogging and that is when people usually start in some cases repeating the week until they feel comfortable with it.


So a question for you, how are you liking the zombie app? Do you feel it entertains you more or makes the running more tolerable? I personally just listen to music when I run, but know some people like listening to podcasts or audiobooks. Do you think this is something that will have lasting interest for you for a while?

So far I am entertained by the zombie app. There is a definite storyline that engages and immerses you during your runs. However, I'm still only on the 5K app, which is less story (at least early on) and more instructional training. But I was told that the 5K app does add some depth to the various characters in the main app. I did buy the main app so when I'm done with the 5K training, I can continue right along with the main story.

Music doesn't distract my thoughts well enough during my runs and as a result my running becomes boring and tediuos. But when the zombie app interupts the music with the occasional zombie chase or special instruction, it pulls me back into the story and I'm distracted.

One thing that helps me, and I've mentioned it once before, is that instead of the typical musical playlist that includes top hits of the 80s, I'm putting together a zombie-themed playlist consisting of musical scores from The Dark Knight, 28 Days Later, etc. It gives me a little addrenalin rush when the app warns that a zombie is after me then cuts off to my playlist which happens to be playing a chase scene score from The Bourne Identity.

As long as the makers of Zombies, Run! continue making new episodes (they just recently release a Season 2), then yes I think it's something that would get me going for quite a while. But I know that this would come to an eventual end, and I'll have to find other means to entertain me while I run.

I just did a quick calculation of how many total episodes/missions there are on the app (5K, Season 1, and Season 2), and looks like it wont last me a year at my current rate.

ZR5K: Week 1, Workout 3
 

Today's run was a sunny 75 degrees and a little windy. I drew up an out and back route which takes me back to the Strava segment along the creek.

I read a bit about Dynamic stretching vs Static stretching before a run and realized I might have to unlearn everything I was taught about stretching when I was a cross country runner in 7th grade. Prior to my run this afternoon I did the dynamic stretching drills found here. Sure I looked a little silly doing these along the sidewalk, but this was all new to me and I needed to know if it was better than the traditional stretching.

Once again the week 1 workout consisted of short 15 second runs followed by 1 minute walks.

10 min walking
---
1 min walking
15 sec slow run
(repeat 10 times)
---
10 min free form run

This time however, I was sent outside the walls to retrieve a supply drop a mile away consisting of an assault rifle and some ammo. Initial scan of the area showed no zombies, so it was safe for me to continue my training while picking up the weapon.

The interval training was uneventful, but once I turned back (during the free form run) the Doctor radioed that she could see a zombie trailing me. It was a slow one, so as long as I kept a brisk pace I could avoid it.

Upon returning to base, I was rewarded with a jewel-encrusted dagger.

Story: Janine interrupts your training

"First run outside Abel. Chased by a zombie, picked up some ammo. Good to be helping the base out."

I'm not sure if it's the dynamic stretching, my legs getting used to the running, or a combination of both, but I felt pretty good during and after the run. My pace remained slow, but I felt I could have run farther than I had planned for the day.

I got a personal record on the Strava segment (It's called "Balls to Lincoln") along the creek. Beat my first time by one second! Yep. One second. I remained 18th out of 18.

Strava Stats:
4/22: 2.5mi - 43:16min - 17:08/mi

I have passed 10 total miles.

ZR5K: Week 2, Workout 1
 

Overcast today, low 70's. It's a perfect day for a run. I drove out to my favorite spot and took the creek bed again, this time heading north.

It's a new week in my training and my running intervals are longer. This mission also introduces heel lifts. I'll be staying within Abel's walls today.

10 min walking
---
30 sec running
5 heel lifts
1 min walking
(repeat 5 times)
---
10 min free form run

I met Rajit today, the dude who wrote the novel I was given. He mentions that the base is running low on bed sheets and linens. I'm guessing I'll be out on a supply run for bed sheets in the near future.

Story: Rajit accompanies you as you begin your second week of training

"Longer sprints today, plus heel-lifts. Kind of wish I hadn't seen that thing Rajit can do with his toe."

A little after one mile into my run, my GPS shut down without my knowing. I completed my workout, but half of it wasn't recorded. :rant:

So my official stats for the day are cut short.

Strava stats:
4/24: 1.1mi - 19:38min - 18:06/mi

ZR5K: Week 2, Workout 2
 

I ran the same route as my last run because I wanted to record and create segment along the creek. As you recall, the last run was lost when my GPS died on me. The sun was out today, mid-to-upper 70s degree weather.

Sam wanted to join me in my training today, and insisted we test our luck outside Abel's walls.

10 min walking
---
30 sec running
5 heel lifts
1 min walking
(repeat 5 times)
---
10 min free form run

During the interval sessions, Sam had wanted to run to a certain area. Close to where the old Runner 5 was overrun by zombies and turned. It turns out he was looking for something that she had dropped - her wallet which contains some important information.

After this run I was given a new Runner's Headset.

Story: Sam decides to accompany you on your run

"Sam went a little crazy on the run today. He lost someone recently. Hard to put that behind you."

Today the sun was piercing hot. My pace doesn't seem to be improving, but I'm sure it'll come in time. I'm only two weeks into my training, after all.

I created a 1 mile segment on this route "Lincoln to Del Amo". It actually continues along where the other 1 mile segment left off. Along this segment, I'm 7th out of 7 runners who have already run this part.

Strava Stats:
4/26: 2.6mi - 43:50min - 16:49/mi

ZR5K: Week 2, Workout 3
 

I ran back to back days because I wanted to make sure I get a third workout in to GymPact a day early, with this crazy week, I was paranoid of something else going wrong with GymPact. I'll probably keep this up one more week, just so I can get the minimum $10 to be able to withdraw my funds, then freeze my account. It's too nerve-wracking to be worrying about getting workouts in. Really, it's not safe. For me at least.

Today's workout takes me outside Abel's walls again, this time to clean up litter surrounding the camp. This is the third and final workout of week 2:

10 min walking
---
30 sec running
5 heel lifts
1 min walking
(repeat 5 times)
---
10 min free form run

During the final 10 minute free form run, there was a slow moving zombie following me, but I was in very little danger of it catching up to me.

My post workout reward was an axe to arm myself while outside.

Story: Assist Janine by collecting rubbish from around Abel.

"Got a pretty fine haul of trash today. And outpaced a couple of zoms."

There seemed to be some special instructions during the warm up walk, to reach down and pick up litter on the ground while maintaining a stride. Online research tells me this is their way of telling me to do lunges as part of my warm up. I'll remember to do this next time.

Strava Stats:
4/27: 2.3mi - 38:12min - 16.29/mi

ZR5K: Week 3, Workout 1
 

I shouldn't have had that cheeseburger and fries for lunch today. I felt weighted down all day. But as the afternoon passed, I didn't feel as bad, and I became excited to start a new week and a new workout.

I was joined by Francesca, Abel's quartermaster. My running intervals are getting longer, and now we introduce knee lifts to my workout.

5 min walking
5 min free form run
---
1 min running
1 min walking
10 sec knee lifts
(repeat 5 times)
---
8 min free form run
2 min stretching
8 min free form run

Story: Francesca, Abel's Quartermaster, joins you on your first session of Week 3.

"Met Francesca, Abel's cook. She mentioned that things are going missing from her kitchen."

There was a little more running involved in this workout. Early on, I was fighting shin splints, but worked those off during the warm-up free form run. I thought my second and third free form runs felt good, but after checking my Strava stats, it appeared my recovery walks really slowed down my average pace. The "Balls to Lincoln" segment was my slowest effort by 16 seconds.

Strava Stats:
4/29: 2.8mi - 47:27min - 16:43/mi

If you are suffering from shin splints, now that you are doing more running, have you been fitted at a running store for running shoes? If you go to a good one for a gait analysis, that might help. Actually switching to running shoes that fit my running style made my shin splints go away entirely

I think the shin splints were a result of a shortened warmup walking period. For the first two weeks I walked for 10 minutes. This week it was cut to 5 minutes. This was the first day since day 1 that I battled shin splints. And I was able to work it off fairly quickly.

Oh yeah, I also considered changing my form to a mid- fore-foot stride. I'm sure that contributed to the shin splints. After changing back to my natural running form, I immediately felt better.

I realized why my "Balls to Lincoln" segment time was slower despite my thinking I ran faster than previous attempts.

The workout plan called for a 2 minute stretch between the two free-form runs. I forgot that I had stopped to stretch my legs in the middle of the segment!

ZR5K: Week 3, Workout 2
 

The May Massive challenge on Strava started today. I will plan all my training routes to span at least 5K each. This gives me a good chance to earn the 80K badge. I may need to add an extra run or two during the month to accomplish it, or run a few longer runs.

On today's run, I was asked to assist Runner 10 in his research. He tethered a zombie in a nearby field and asked me to run close by as I do my running drills:

5 min walking
5 min free form run
---
1 min running
1 min walking
10 sec knee lifts
(repeat 5 times)
---
8 min free form run
2 min stretching
8 min free form run

Runner 10 noticed the zombie becomes enraged to my knee lifts, to the point that it pulls the stake from the ground and frees itself. I'm left to run for my life back to the base.

Story: Assist Runner 10's research into Zombie behaviour while training

"Ran around a tethered zombie in a field. For science! Also, zombies do not like knee-lifts. Good to know."

I slowed down my pace today so I can last throughout my running segments without having to walk. I ran the entire first 5 minute free-form run! Then ran during each of the 1 minute run segments.

On the first of the two final 8 minute runs, I almost lasted the full 8 minutes before having to take a walking break. By the final running segment, I was gassed. I don't think I ran a full minute before having to walk it off again.

But this is promising. By slowing down just a bit, I was able to continue running for longer periods.

Strava Stats:
5/1: 3.2mi - 55:25min - 17:18/mi

Here's little article I found, thanks to Reddit.

Do You Think You Run Slow? Why Being “Slow” Doesn’t Matter

ZR5K: Week 3, Workout 3
 

Good Lord. It was hot today, but I was determined to get a run in. With the wife out with the coworkers tonight, I had no rush to come home, so figured I'd plan a 5K+ route and take an easy run. With water bottle in hand, I ventured out.

There was a supplies drop nearby and I because most of the other runners were out of commission, I was called to run and pick up the drop while still doing my training exercises.

5 min walking
5 min free form run
---
1 min running
1 min walking
10 sec knee lifts
(repeat 5 times)
---
8 min free form run
2 min stretching
8 min free form run

It took a while to find the package, but there were a couple of slow moving zombies in my path. I was able to circle around them, pick up the package and loop around back to base.

At the end of the run, I was given a Runner's Pass for the hospital.

Story: Janine needs you to collect a supply drop while you train

"Everyone's please that med pack got fetched. Antibiotics for the hospital; any of us could need them any day."

I still can't maintain a slow run longer than 5 minutes. It was a hot day, so I took it easy anyways. The export from RunKeeper to Strava shaved off 6 minutes from my time, incorrectly showing a faster pace for me. I think I'm going to try a different app next run.

Strava Stats:
5/3: 3.4mi - 51:35min - 15:12/mi

Good news! I logged in over Total 25 miles!

Free Run
 

I took a break from the zombies for the Sunday morning run. I mapped out the course where I will be running my first 5K in June and decided to give it a trial run. It's a very flat route, around the local park, out to the creek for 3/4 mile and back, and finish back at the park.

Without the 5K training app, I was free to run my own pace and not have to worry about run/walk intervals. Still took walking breaks whenever my body begged for them, but at the end of my run, past the 5K mark, I continued on for another 1/4 mile and I felt much stronger and faster. I probably could have gone a little further but I reached my wife and daughter playing in the playground and they were ready to go home by then.

I made a new PR on a 5K distance with a 50:33 time.

Strava Stats:
5/5: 3.4mi - 55:22min - 16:08/mi

I have completed the "Run 10 miles in a week (Mo-Su)" achievement with a total of 12.9 miles.



One final note: Because my RunKeeper .gpx file does wonky things when importing to Strava, I decided to ditch RunKeeper and use the Strava app to record my run. Because of this, I'm also freezing my GymPact account.

ZR5K: Week 4, Workout 1
 

This was a tough day. I'll explain below after going in-character for Zombies, Run!.

Today's workout was quite different from those of the previous weeks. There seems to be a bit more walking in this one. But it does conclude with a long, 15 minute free form run.

Sam is back from suffering from depression due to the death of the prior Runner 5. He had been in the hospital for the past few weeks. I'm also joined by Runner 4 and we ran inside Abel on this run.

5 min walking
5 min running
---
10 sec knee lifts
1 min slow walk
1 min fast walk
(repeat 5 times)
---
1 min walking
30 sec running
(repeat 5 times)
---
15 min free form run

Following this workout I was given a Runner 5 t-shirt. I suppose this is for easy identification on the base cameras.

Story: Sam returns to the comms shack for your fourth week of training

"Sam seems a bit better, and the runners with pneumonia are also improving. The workouts are getting more challenging - 15 minute free-form run today."

As I said, this was a tough workout for me. I was not in the right frame of mind when I started. And it made me curse every little thing that happened during my run.

All morning long, I was looking forward to this run. It was a new week, a new set of workouts, and I would be putting in my miles for May Massive. But when I was coming home from work, I was delayed by a major traffic accident on the freeway. Keep in mind, I give myself about an hour to run before I have to pick up my daughter from day care, so every minute counts when I run. Of course, being only a few minutes late from picking her up will not hurt, but I ignored that fact and cursed the traffic.

I started off my run too quickly, trying to "catch up" due to starting late. This resulted in not properly warming up, and I would suffer later on. I figured, the walking segments of my workout will help in warming up. Nope.

Moving along the Coyote Creek, I spotted a couple of Doberman Pinschers roaming freely along the bottom. Great. I'm running alone along the creek, and there's really no exit except at the street crossings which were 1/4 mile each direction. I fear the dogs spotting me and approaching. There's no way I'd outrun them. These were not slow walking zombies. I do find the dogs' owner nearby, and seeing the dogs playfully jumping into the water, I feel more at ease. But it still disrupted my workout, and I cursed the dogs.

I decided to take a different, unknown, route this time. There was a part of this route where the street crosses the creek, but also narrows and the sidewalk on my side ends. I had to cross a busy street, and there is no crosswalk nearby. At this point, the workout called for 1 minute walking and 30 seconds of running. I missed two of these segments standing around waiting for traffic to ease. I cursed my route.

Finally the last 15 minute free form run came. I was ill-prepared for the final run, and my legs were screaming for me to slow down every 10-20 steps. The sun was beating down on my freshly buzzcut head. The headwind was pushing back at me. My bottle of water was down to its last few sips.

I cursed every little obstacle. Every freaking step.

But then I finished.

Strava Stats:
5/7: 3.3mi - 56:36min - 17:02/mi

ZR5K: Week 4, Workout 2
 

It was a cloudy afternoon. Low-mid 70s.

Sam will join me on my run today, giving me my workout instructions.

5 min walking
5 min running
---
10 sec knee lifts
1 min slow walk
1 min fast walk
(repeat 5 times)
---
1 min walking
30 sec running
(repeat 5 times)
---
15 min free form run

During our run, Sam confides in me that the prior Runner 5, Alice, had been searching for her missing sister before she died. Sam wants to continue the search, asking me to visit nearby settlements for clues.

Story: Sam joins you for a chat while you train.

"Sam needs my help. Which is cool. But if he thinks the knee-lifts are so damn funny he can go and run away from zombies himself."

What a difference a day makes. Last Tuesday I was miserable throughout my entire workout. Today I felt great.

For the first time I was not concentrating on the task at hand. I was not wondering when my next walking break was. For the first time I opened my eyes and noticed my surroundings. I saw new things around me and I just took in the scenery.

I got a PR on a mile distance. I got a PR on the "Balls to Lincoln" segment. The end of the route didn't seem like it was stretching further away with every step.

This must be what it's like to fall in love with running.

Strava Stats:
5/9: 3.3mi - 54:36min - 16:23/mi

I seem to remember the week 4 was the worst week for me when I did Couch to 5k. I'm not sure if the zombie c25k is similar, but there was a huge ramp up in how long you had to run without stopping and it was pretty tough for me the first two-three times. I ended up doing that week over again just to feel comfortable with it.

Actually ZR5K is very different from C25K.

ZR5K incorporates a short set of leg exercises with run/walk drills, followed by an extended "free-form run" in the end in which the instructor tells you to run, but allows you to slow to a walk as necessary. By week 4, however, the instructer encourages you to "push yourself a little this time" while still saying to slow down if you need to. As the weeks pass, the free-form runs get a little bit longer.

C25K is strictly Run/Walk drills, with the Run segments getting longer each week. It's easy to see why people feel the need to rerun some weeks because it creates some sort of pass/fail mentality if they can't run during the run segments.

I've put together a pdf of the ZR5K workouts if anyone wishes to use it without having to use the app. But just know the app is more than half the experience. I definitely recommend buying it if you were going to do this workout. Download

And for comparison, here's the link to the C25K workout schedule.

ZR5K: Week 4, Workout 3
 

Went out for a Saturday evening run out to and around the park and back.

I was sent out for an emergency task for this workout. Runner 6 is injured in the field and my job was to go out and distract three zombies away from the injured runner.

Doctor Myers will instruct me on the comm.

5 min walking
5 min running
---
10 sec knee lifts
1 min slow walk
1 min fast walk
(repeat 5 times)
---
1 min walking
30 sec running
(repeat 5 times)
---
15 min free form run

Once I reached the zombies, they had little interest in me. I slowly approached them and did my knee lifts (we learned previously the knee lifts drive the zombies crazy). Several attempts at this, and I finally attracted the zombies and lured them away.

Following this rescue mission, I was given a Red Scarf, a symbol of a Runner who has saved another's life.

Story: Doctor Myers needs your help - Runner Six has been injured!

"Saved Runner Six's life today."

With the end of the Week 4 workouts in the books, this marks the halfway point in my 5K training!

It was a beautiful evening at the park, and as the sun began setting, there were still many people out enjoying a Mother's Day BBQ.

I tried to maintain a steady run during my last 15 minute free-form run, but I only lasted 5 minutes, and I finished the rest with run/walks. I hope to extend this time in the remaining weeks.

Strava Stats:
5/11: 3.4mi - 56:14min - 16:24/mi

ZR5K: Week 5, Workout 1
 

With the heat wave coming, I've moved my running sessions to the evening time after putting my daughter to bed.

Doc Myers joined me on today's run. We're remaining inside Abel Township so no danger of zombies today.

5 min walking
5 min free-form run
---
30 sec walk
1 min slow run
6 heel lifts
(repeat 8 times)
---
10 min free-form run
5 min stretching
10 min free-form run

Midway through our run we were joined by Janine. She was quite interested in what Sam was planning on doing regarding the nearby settlements and that she had some information that Sam might need. Doc was hesitant in disclosing anything to Janine, but ensured that Sam would be grateful for the help.

After the run, Janine rewarded me with a bar of soap.

Story: Take on the first session in the second half of your training schedule.

"An offer of help from Janine today. Seems like she cares about Sam more than she lets on."

The start of the second half of my 5K training ended on a sour note. At the closing stretch of this run, I suffered what I later learned to be Runner's Knee. I just couldn't put any more high impact on my left leg, so I just walked the remaining distance.

When I got home, I immediately put on a cold pack and a knee strap. Luckily I had one from back in my more active, basketball playing days.

Anyways, I'll be taking some time off from running and will be looking for alternative forms of exercise. Unfortunately I don't have access to a swimming pool or a bicycle. When I return, I'll have to cut down on my mileage and ease myself back to form and to not overwork the knee. It's a shame too - I was on track to hit the 80K May Massive badge by the end of the month.

I did 4 miles on this run, but I'm not sure whether I should count this toward my list of achievements.

Strava Stats:
5/14: 4.0mi - 1:11:22 - 17:38/mi

Sorry to hear about your knee. Hope you get feeling better soon!

Thanks. Now I know the importance of the various leg strengthening exercises, like squats and lunges. Definitely going to start incorporating those into my workouts.

Yes, I constantly am slacking on doing those and my ITB pains continuously remind me why slacking on them is a bad idea. Definitely the area that I need to work the most on myself.

So almost one week after injuring my knee during a run, I decided to go out last night for a "feeler" run to test out the knee. I could put full weight on it while walking, but not much of high impact activity.

I went out with low impact (one foot on the ground at all times) and a very slow pace (19:00 min/mi), and just paid attention to my knee. It still felt a little tender, but no pain. But being afraid the knee could give out at any time, I've decided to give it another week for a full recovery.

Strava Stats:
5/21: 1.5mi - 28:05min - 19:03/mi

I did accomplish a couple of achievements with this short run:

I ran 25 miles in a month.


I completed 40K in the Strava May Massive Challenge.

I haven't posted on this thread in a while since most of you are already following me on Strava. Since my last post I've been steadily progressing in my training. I've made a few achievements along the way and have updated the first post of this thread.

Now that the 8-week training program has completed I can confidently say that I can run a 5K without stopping. Up next I will be focusing on building my base and slowly increasing my mileage over the next several months. My goal is to increase to 20 miles per week by the end of the year.

Last weekend (June 22) I ran my first 5K (without stopping!!!) and wrote about it on reddit.

Awesome job! You should be proud of the hard work that you have done! It only gets easier from here (and more fun!) :)

Do you have a plan for how you are going to increase your mileage base between now and the end of the year?

Going to run any more races or use anything as motivation in the mean time?

Thanks Alan.

Yeah, I have prepared a spreadsheet scheduling my next phase in my training. Basically it goes as follows:

- For the first couple of months 3-4 runs per week at 3 miles each.
- Slowly incorporate a short 2 mile 5th run.
- Then increase by 0.5-1 mile every 2-3 weeks on my long run day (Saturday)
- Every 4-5 weeks, pare back the mileage and possibly schedule a 5K race during that week.
- My long run will be on average under 30% of the rest of the weeks mileage, and no longer than 35%.

I am going to start this program in late July/early August since I'll be out of the country for most of July. While away I will try to sneak out for a short run, but the high humidity of the Philippines will likely keep me grounded.

My next race will be a nice flat course along the shores of Long Beach in September.

In the three months since my last post in this thread, I have run a second 5K race, breaking previous PRs in all but one of the distance markers.

The current phase of my training is to build up my weekly mileage to 20. Originally my plan was to reach that goal by the end of the year. Looks like I may reach it about two months sooner than that, by the beginning of November. Right now I'm at 15 miles/week, with my long run at 5.5 miles.

I've got a couple of races in the pipeline, The 'Stache Dash 5K in November, and possibly a Renegade series 10K in December.

Once I reach my 20 mi/wk goal, I'll start my third phase of my training, the half marathon, with a target HM race in February. This race is part of a three-race series (Beach Cities Challenge), where if I complete the three races in succession, I will receive an additional completion medal.

I don't have any time goals for these races, except for maybe my 5K. I'm just looking to complete them and establish a time to beat for any future runs.

I've got a more ambitious goal, with may or may not be realized depending on my training, for the third leg of the Beach Cities Challenge in October 2014, is to run their Full Marathon. If that doesn't pan out, then I'll just run the Half, and still satisfy the challenge requirements.

On the last night of September I ran 5.3 miles so I can earn two achievements for the month: The 80K strava badge, and 50 miles.

I moved up my recovery week earlier because I had been feeling a bit weak in the legs, but when it came to calculating my mileage for the month, I realized how close I was to these milestones. So I laced up last night and got the necessary miles. Now I can update my OP with these achievements. :)

Nice job! You're making very good progress.

Great job! I thought about doing that myself but realized I had to run 30k on the last day for the last achievement and decided that wasn't going to happen :)

woot woot!

Great work getting those achievements last month!

I just registered for my first half on Feb 2... Super Bowl Sunday.

My pace is atrocious. A snail's pace. Speed walkers are faster than me (I found this out the hard way at a local track when a speed walker in his 70s was passing me... from the outside lane!). I've plateaued at about 15:00/mi. Any faster, and I'm begging to slow to a walk after a few minutes.

But I'm not one to complain. I love that I am running (yes, running, even at this pace). I know my pace will come with hard work and a long term commitment. I'm up to 15+ miles per week, eventually working my way up to 20 mi/wk by the end of the month and a 10 mile long run by the end of the year.

I've slowly and carefully incorporated track intervals and tempo runs in my workout routines. But the flat lands of my immediate neighborhood can only do so much.

I'm craving a hill.

I asked around for alternatives to hills. Some say stairs. Others say a parking garage tower or a bridge. I've looked. Still, there's nothing close by.

Then I went to Strava.com and went to the new Routes feature and searched the map using the topography/terrain view. Found one! A 1/2 mile piece of road, under the shade of trees and free from heavy traffic.

I went there yesterday and ran hill repeats for the first time. I had no idea what to expect, and I tired out after just two reps. But after looking at the workout report on Strava, I was quite pleased with my results. Next time, I will probably run a shorter portion up the hill, and try to do more reps.

One thing I noticed from this workout... there are a whole new set of muscles that are sore.

I'm so glad I found this hill. Yet another tool to add to my list of workouts. And one day soon, I'll be able to break and maintain sub-14:00/mi.

One thing that most people seem to state is until you get past 20-25 miles per week regularly every week, adding in speed work won't be as good of a bang for your buck. Doing intervals and hills and such will help, and can be fun, but until you up your base mileage, there are two proven ways for the quicker improvements:

1) Lose weight
2) Run more miles

Don't get me wrong, I am not trying to discourage you from doing the speed work. Just trying to say that in some cases, such as this one might be, running slower but more miles might help more than the speed work right now. The key thing to adding the miles is that you just want to do it responsibly. Don't add too many at once, and make sure to take it easy to keep your energy levels up enough to finish the miles that you want.

Totally agree. I've been very careful in slowly creeping up my miles each week, maintaining the "10% rule", the long run around 1/3 of my weekly mileage, and paring back every 3rd or 4th week to recover...

But I would prefer to spend one day a week with some sort of workout to give some variety to the otherwise steady runs of the remainder of the week. I think you're right about these workouts being more 'fun' if not a yet a quality speed work tool at this point.