Hi congrats on completing your C25k! That's how I started. I also went to a 10k program. I will admit to not doing tempo runs until after I had a 10k down because at that point I was most concerned with getting to the 10k distance. I'm not sure if helped or harmed me in the long run but I made it to my 10k healthy which was my main goal. As others have said if you're in the 95% HR zone you're going a bit hard. It's okay to go slow in training. I know that's something I still struggle with and think many people do from time to time.
So to reiterate the things I should have for running are a running spouse, yoga, potatoes, and beer?
That's exactly what I do - keep running my long runs at whatever for whatever distance I've been doing them, then start increasing when the plan gets to a distance beyond my base.
I highly recommend using the McMillan Running calculator at https://www.mcmillanrunning.com/. You don't have to use a race - just use your fastest time from a particular distance. You don't have to enter a time for your goal race, either, just the distance. Once calculated, click on Training Paces over on the left - that'll calculate paces for each type of workout, and you can click on each workout type - Tempo Run in this case - to read about how it should be approached. Doing all runs at 95% of HR is a recipe for disaster, IMO: generally speaking, most runs should be at an easy pace, and long runs in particular should be at a pace at which you can speak in full sentences. More advanced training includes some long run workouts that push pace, but if you're just getting started, that's probably too much too soon.
ACK, what happened?!?!
Gets me every time. It's rare that I just up and go for a run nowadays: schedule's too full. But as a teen and young adult? Absolutely! I distinctly remember getting super stressed and frustrated with school work late one night and going out in the snow to run until the stress faded. I also remember enjoying an amazing beach sunset and suddenly feeling a need to run along the shoreline for a bit - so I got up and did!
My personality does not lend itself to this type of behavior. I have seen movies that inspired me, watched sporting events that inspired me, etc - but I have never been so inspired that I felt the need to run "right now". I have replayed parts of movies or games in my mind during runs to give me a "lift", and I often replay Alabama football games in my mind during my Sunday morning long runs. (Roll Tide!!!)
I usually want to get out and run after reading about people running long distances or watching something like the Olympic Marathon or some other distance race on TV. I also want to run when I hear 'Guns and Ships' from Hamilton because it's one of the few songs on my running playlist that's also on my car playlist. I've never dropped anything to go running in those situations. I often use them to encourage me to keep on keeping on.
I mean sparkle skirts seem like the key to any race.
Interesting question. I can't say I've ever had a book or movie that's made me want to go out and run. There are plenty of songs that I have listened to and been like man this would be great for a run. There are also motivational videos I have seen that help get me "hyped" but nothing that's made me drop everything and run.
This is factual but I think it's empty before I get the opportunity to use it.
