Ran a 10k in June (8 Viewers)

[bentley]

Run a 10k 3 times and see what the average time is...then beat that

why?

Guy joined less than a week ago. Seems like he might be spamming threads to get some looks at his sig.Nobody in the world actually "likes" Gu do they? I can see tolerating it, but I can't imagine ever looking forward to it.Did my first Gu'ing on my run this morning. We have a 4.87 mile loop around Town Lake in Austin. I ran the loop twice and then a brisk mile to finish (time includes stopping for water/Gu at the end of the loop).Loop 1 - 42:17 (8:40 mile)Loop 2 - 41:08 (8:26 mile)Final mile - 7:53All in all, I got in 10.74 miles in 1:31:18. Feel pretty good about that.

 

[SFBayDuck]

Run a 10k 3 times and see what the average time is...then beat that

why?

Guy joined less than a week ago. Seems like he might be spamming threads to get some looks at his sig.Nobody in the world actually "likes" Gu do they? I can see tolerating it, but I can't imagine ever looking forward to it.Did my first Gu'ing on my run this morning. We have a 4.87 mile loop around Town Lake in Austin. I ran the loop twice and then a brisk mile to finish (time includes stopping for water/Gu at the end of the loop).Loop 1 - 42:17 (8:40 mile)Loop 2 - 41:08 (8:26 mile)Final mile - 7:53All in all, I got in 10.74 miles in 1:31:18. Feel pretty good about that.

Great run! It's amazing how pretty much everyone in the world is faster than me! I still don't get below 9:00 miles on any training run of any distance. Some of the flavors of GU are alright. As I mentioned I prefer PowerBar Gel because it's not quite as thick, has more electrolytes (and caffeine in some flavors). But GU is fine, and I still use it on occasion, particularly if it's warm which will make it seem not as thick.Has anyone ever tried PureSport replacement drink ("a new class of sports drink developed with six-time gold medal winner Michael Phelps. The secret ingredient - protein.")? I picked up a couple packets of the powder last weekend and plan on trying it out tomorrow. I've been using CytoMax on my longer runs, wondering as I push to 15 miles and beyond if the protein will help at all, whether with performance or at least recovery. Was it you, tri-man, who said you used something with protein for long workouts? It doesn't have quite the energy kick that CytoMax does at 80 calories vs 140, and only 16g carbs vs 35g. But it's higher in electrolytes with 140 mg Potassium (vs. 95) and 330mg sodium (vs 190), and being such a salty sweater that might be good for me as well. I'll give it a shot tomorrow for my planned 14-15 mile run.

 

[2Young2BBald]

Run a 10k 3 times and see what the average time is...then beat that

why?

Guy joined less than a week ago. Seems like he might be spamming threads to get some looks at his sig.Nobody in the world actually "likes" Gu do they? I can see tolerating it, but I can't imagine ever looking forward to it.Did my first Gu'ing on my run this morning. We have a 4.87 mile loop around Town Lake in Austin. I ran the loop twice and then a brisk mile to finish (time includes stopping for water/Gu at the end of the loop).Loop 1 - 42:17 (8:40 mile)Loop 2 - 41:08 (8:26 mile)Final mile - 7:53All in all, I got in 10.74 miles in 1:31:18. Feel pretty good about that.

I see no reason why you won't go sub 1:50 and more likely something in the range of a 1:47 on race day (which would beat my best :( ). How does this fit with your goal time if you have one? If this hasn't been mentioned, be careful not to go out too fast and don't expend extra energy trying to dart around people for open space. You'll get it within the first mile and the energy you've saved can be put to grabbing back the tiny amount of time you "lost".edited my freaking typo.

 

[bentley]

Run a 10k 3 times and see what the average time is...then beat that

why?

Guy joined less than a week ago. Seems like he might be spamming threads to get some looks at his sig.Nobody in the world actually "likes" Gu do they? I can see tolerating it, but I can't imagine ever looking forward to it.

Did my first Gu'ing on my run this morning. We have a 4.87 mile loop around Town Lake in Austin. I ran the loop twice and then a brisk mile to finish (time includes stopping for water/Gu at the end of the loop).

Loop 1 - 42:17 (8:40 mile)

Loop 2 - 41:08 (8:26 mile)

Final mile - 7:53

All in all, I got in 10.74 miles in 1:31:18. Feel pretty good about that.

I see no reason why you won't go sub 1:50 and more likely something in the range of a 1:47 on race day (which would beat my best :( ). How does this fit with your goal time if you have one? If this hasn't been mentioned, be careful not to go out too fast and do expend extra energy trying to dart around people for open space. You'll get it within the first mile and the energy you've saved can be put to grabbing back the tiny amount of time you "lost".

My goal time has been two hours, but I've been significantly faster than that on the last couple long runs. I'm thinking seriously about revising that goal.If this should be "don't", I appreciate the advice. The thing I've really worked on at the trail this year (because I suck at it) is running at my own tempo and not worrying about trying to run with someone that's faster than me if they go around me or getting frustrated if I have to slow down for a few seconds because some walkers are hogging the whole trail.

 

[2Young2BBald]

Run a 10k 3 times and see what the average time is...then beat that

why?

Guy joined less than a week ago. Seems like he might be spamming threads to get some looks at his sig.Nobody in the world actually "likes" Gu do they? I can see tolerating it, but I can't imagine ever looking forward to it.

Did my first Gu'ing on my run this morning. We have a 4.87 mile loop around Town Lake in Austin. I ran the loop twice and then a brisk mile to finish (time includes stopping for water/Gu at the end of the loop).

Loop 1 - 42:17 (8:40 mile)

Loop 2 - 41:08 (8:26 mile)

Final mile - 7:53

All in all, I got in 10.74 miles in 1:31:18. Feel pretty good about that.

I see no reason why you won't go sub 1:50 and more likely something in the range of a 1:47 on race day (which would beat my best :( ). How does this fit with your goal time if you have one? If this hasn't been mentioned, be careful not to go out too fast and do expend extra energy trying to dart around people for open space. You'll get it within the first mile and the energy you've saved can be put to grabbing back the tiny amount of time you "lost".

My goal time has been two hours, but I've been significantly faster than that on the last couple long runs. I'm thinking seriously about revising that goal.If this should be "don't", I appreciate the advice. The thing I've really worked on at the trail this year (because I suck at it) is running at my own tempo and not worrying about trying to run with someone that's faster than me if they go around me or getting frustrated if I have to slow down for a few seconds because some walkers are hogging the whole trail.

It is don't and I am a typo machine, sorry for the confusion!!!! Glad you caught it now versus coming back after and let me know I screwed up your whole race.

 

[tri-man 47]

Nice running, bentley!

And Duck, yeah, I like Accelerade, which has some protein. On the gels, I do a few squeezes, then fold it vertically, which allows a couple more squeezes to empty out the packet nicely.

Pool closed today. So hit the indoor bike trainer for two hours instead, and tomorrow will target some am running (stairs, 'cause it's stinking cold again) and a pm swim.

 

[prosopis]

I am a little bummed. I decided to double check the miles I have been doing. I got in the van and drove it. Turns out I have been doing 2.5 miles when I though I was doing 3 miles.

 

[Rock Lonemilk]

Week 2 of 16 weeks of marathon training is complete. Oh, and I did 59 consecutive push ups today. Working my way up to 100.

 

[2Young2BBald]

I floated the idea of a FBG Running Thread Prediction Run (race) Challenge about a year ago, but it didn’t take off. I thought I’d try again and have a different idea for the “prize” for the winner.

Here is what I am thinking:

Each racer has to pick a chip timed event (run, bike, tri, etc) in either April or May and predict their finish time prior to the event in hours, minutes and seconds, post a link to the race and then post the result with the net time difference from the prediction and then divide it by the total race in minutes and seconds. This will give a % difference from the predicted time to actual. Doing it this way allows any type race to be compared to another. For example, if you were off by 5 minutes in a 5K you’d be off by around 20%, 5 minutes in a 10K is around 10% and a ½ marathon would be less than 5% depending on the times run. The winner would be the one who predicts the closest % to finish.

As for the “prize”, I think it’d be cool if the winner gets to designate a charity of their choice (and it can’t be you) that each racer has to donate, say, 10 bucks. Bragging rights alone would be worth entering the challenge.

I’d be happy to track the entries and would hope this could motivate some of the to enter something this spring.

Does this make sense and is it worth doing? I’m a little foggy from last night and may have missed something in thinking this through. I figured April/May is prime spring racing season just about everywhere (I am targeting about 4 or 5 events in that time frame). I had thoughts of making it a Garmin/watch free event, but I think my head would explode without it. So, if you want to give up race time to win, I suppose no one would know.

 

[bentley]

I'd be in for ten. Since we're expecting in May, I'll go ahead and ask for a special calendar dispensation that would allow the Capitol 10K to be my race.

 

[eoMMan]

For you guys that run a lot, do you ever run back to back days?

I ran about 3 or 4 miles yesterday after not really running for a few months and my thighs are a little sore but I want to keep it going.

 

[prosopis]

Today was day 1 of week 4 for me of the c25k. I have made it through all three previous weeks. Week three was tough but I felt I finished it well. Today I failed day 1 of week 4. I did the 5 min brisk walk followed by the three min run and 90 sec brisk walk. Everything was good. I then was unable to complete the 5 mins of running. I am not sure by how much I missed but I am guessing a good minute ( I am using a podcast for timing). I then did the brisk walk and it only got worse. I was unable to finish the following 3 min or the 5 min run. I then just stuck to my brisk walk home. I did three miles in all and I felt it was a walk of shame.

Here is the question. Do I go back and redo week 3 or do I plug away at week 4 day 1 until I complete it? This was the first time I did not make it through a training day.



I am really pist that I could not do this today.

 

[bentley]

For you guys that run a lot, do you ever run back to back days?I ran about 3 or 4 miles yesterday after not really running for a few months and my thighs are a little sore but I want to keep it going.

I usually run four days a week and one is a shortish run in the day after my long run to keep things loose. No idea if this is SOP. Last summer, I ran 23 days in a row and I'm sure that was a bad idea. I was about a mile from making it back home on the 23rd day when I just had to quit.On the other hand, my boss ran five miles a day virtually every day for 25 years and only quit as a preemptive measure to preserve his knees. Personally I'd give it a shot today and see how you feel. Everyone's different.

 

[bentley]

Today was day 1 of week 4 for me of the c25k. I have made it through all three previous weeks. Week three was tough but I felt I finished it well. Today I failed day 1 of week 4. I did the 5 min brisk walk followed by the three min run and 90 sec brisk walk. Everything was good. I then was unable to complete the 5 mins of running. I am not sure by how much I missed but I am guessing a good minute ( I am using a podcast for timing). I then did the brisk walk and it only got worse. I was unable to finish the following 3 min or the 5 min run. I then just stuck to my brisk walk home. I did three miles in all and I felt it was a walk of shame.Here is the question. Do I go back and redo week 3 or do I plug away at week 4 day 1 until I complete it? This was the first time I did not make it through a training day. I am really pist that I could not do this today.

In conjunction with you just finding out that you're not going as far as you thought, I'd repeat week three.

 

[Bankerguy]

For you guys that run a lot, do you ever run back to back days?I ran about 3 or 4 miles yesterday after not really running for a few months and my thighs are a little sore but I want to keep it going.

I am certainly not the best runner of the group and have only run a half marathon myself. My advice is that it is better to go slow at first. Alternate days until your body adjusts. When I am training for a run I tend to do 5 days a week.YMMV.

 

[Bankerguy]

Week 2 of 16 weeks of marathon training is complete. Oh, and I did 59 consecutive push ups today. Working my way up to 100.

Very nice....I am going to start that push up thing too. After no exercise this fall/winter, my initial test was a sad 21 push ups.

 

[2Young2BBald]

For you guys that run a lot, do you ever run back to back days?I ran about 3 or 4 miles yesterday after not really running for a few months and my thighs are a little sore but I want to keep it going.

I try not to as I tend to be more sore than most, tied to me being 40 and having lots of prior injuries, etc. Friday and yesterday I was forced to run back to back days for the first time in a while. I put my car in the shop Friday morning and ran home the long way, 5 miles. They didn't get it done until yesterday and my wife was out so I ran up there the short way, almost 4 miles, to pick it up. My feet are sore today because of the back to back runs. I also cannot do more than 3 days of running in a week without being sore. I am better off swimming or biking the days after runs.

 

[2Young2BBald]

I'd be in for ten. Since we're expecting in May, I'll go ahead and ask for a special calendar dispensation that would allow the Capitol 10K to be my race.

Lets do March/April/May! This would allow and even greater # of folks in, pushing up the pot for the winner chairity.

 

[gruecd]

Sure, I'm game. My spring race schedule is still in flux (depends upon whether or not I decide to do Boston), but I'll definitely be racing something.

(Still hopeful to get to the pics from RNR AZ sometime later today, but I might have to extend my self-imposed deadline. Sorry!!!! )

 

[Workhorse]

Looks like I'll be running the ING Atlanta Half Marathon. Training started this past week. My goal is to run a sub 1:50 and then run NYC as my first full marathon in the fall.

 

[pigskinliquors]

For you guys that run a lot, do you ever run back to back days?I ran about 3 or 4 miles yesterday after not really running for a few months and my thighs are a little sore but I want to keep it going.

I used to run 4 days a week, but now run no more than three. Sunday = Long, Wed = pace, Fri = Speed, and mix in cross-training. _________________________My Update:I'm a runner again Ran 2 miles this morning at 8:30 pace. No pain whatsoever = I'll be signing up for a half with the Mrs. for the first week of March. Also, my system is pretty much back to normal. I'm tired and feel beaten down, but everything else seems normal.

 

[Harris]

Update: Was lifting on Friday and after a set of squats doing like 145 I think it was, felt a nice burning sensation right over where my incision was ....came home and iced it and continued to feel it the rest of Friday and the first half of Saturday. No pain since then though. Not really sure what to think...no more lifting for me until Wednesday.

On the plus side, I threw on an old Chicago Marathon shirt from 2006 to discover I'm no longer a size Medium.

 

[tri-man 47]

Week 2 of 16 weeks of marathon training is complete. Oh, and I did 59 consecutive push ups today. Working my way up to 100.

The Rock is back! eoMMan, I'll frequently run on consecutive days. I'll vary those workouts, though ...maybe a track workout one day, then a longer, easier run the next. Recovery runs are fine as part of your training - some of the training is just logging the miles, many at an easy pace.Workhouse - go for it! Looks like you're ready to go for a solid race season.liquors, glad to hear you're healthy again and back at it.2Young, I'm not sure I'll be racing until June, so put me down as a tentative. June could bring my first century ride and getting back to a 1/2-Ironman, so those would be interesting time challenges. I might catch a 5K at the end of May, though.A lot going on here!!!

 

[gruecd]

For you guys that run a lot, do you ever run back to back days?

I ran about 3 or 4 miles yesterday after not really running for a few months and my thighs are a little sore but I want to keep it going.

I generally run at least five days per week, if not six, so yes, back-to-back days are a regular occurrence for me. Hopefully this works right (never used this free upload site before), but here's a link to my training plan for Boston, assuming I decide to do it: Pfitz 55/12.

 

[BassNBrew]

Got 50 in today outdoors on the bike. A cold 43 degree cloudy day. Went out with a group of 7 and we averaged 20 mph. You could tell it was a winter ride...guy forget to lock in his wheel, another about hit a mailbox, 2 dropped water bottles, and a dropped bike computer. We probably lost a couple mph stopping to pick up crap. On the plus side, we did average 29.5 mph over a 3-4 mile flat.

 

[Harris]

For you guys that run a lot, do you ever run back to back days?

I ran about 3 or 4 miles yesterday after not really running for a few months and my thighs are a little sore but I want to keep it going.

I generally run at least five days per week, if not six, so yes, back-to-back days are a regular occurrence for me. Hopefully this works right (never used this free upload site before), but here's a link to my training plan for Boston, assuming I decide to do it: Pfitz 55/12.

Nice, very similar to mine. For Grandma's I'll be using the 18-week/55 mile plan and for my fall race I'll be using the 18-week/70 mile plan. You have a goal time for Boston?I usually run back-to-back days also, the key to doing it is in your recovery. I'm a big fan of Endurox R4 and Accelerade, but there are tons of different ways to recover out there.

 

[Harris]

Got 50 in today outdoors on the bike. A cold 43 degree cloudy day. Went out with a group of 7 and we averaged 20 mph. You could tell it was a winter ride...guy forget to lock in his wheel, another about hit a mailbox, 2 dropped water bottles, and a dropped bike computer. We probably lost a couple mph stopping to pick up crap. On the plus side, we did average 29.5 mph over a 3-4 mile flat.

Nice!

 

[pigskinliquors]

Got 50 in today outdoors on the bike. A cold 43 degree cloudy day. Went out with a group of 7 and we averaged 20 mph. You could tell it was a winter ride...guy forget to lock in his wheel, another about hit a mailbox, 2 dropped water bottles, and a dropped bike computer. We probably lost a couple mph stopping to pick up crap. On the plus side, we did average 29.5 mph over a 3-4 mile flat.

Not a bad ride BnB. I missed a group ride that would have most likely been pretty similar this morning. I did get "Heidi" (my bike) all lubed and ready to go for the season yesterday. Did the same person drop 2 water bottles, and if so, did they retrieve both? For a 50 miler, they should have just sucked it up w/o water.

 

[2Young2BBald]

Got 50 in today outdoors on the bike. A cold 43 degree cloudy day. Went out with a group of 7 and we averaged 20 mph. You could tell it was a winter ride...guy forget to lock in his wheel, another about hit a mailbox, 2 dropped water bottles, and a dropped bike computer. We probably lost a couple mph stopping to pick up crap. On the plus side, we did average 29.5 mph over a 3-4 mile flat.

Not a bad ride BnB. I missed a group ride that would have most likely been pretty similar this morning. I did get "Heidi" (my bike) all lubed and ready to go for the season yesterday. Did the same person drop 2 water bottles, and if so, did they retrieve both? For a 50 miler, they should have just sucked it up w/o water.

Seeing your "Heidi" jarred a memory. Do you (or anyone else) get Bicycling Magazine? This month, there is a cool little 2-pager or so with golf announcer David Fherrity (sp?) where he was describing his rides. One was named "Jenna" after a certing screen actress he would not go in to more detail about. If anyone saw the article, I would never have pegged him as such a former hard partying bad ###. As for the mag, I am really starting to like it. I would have never subscribed, but my daughter needed one more sale for some fund raiser at school and this was the only one that looked remotely interesting. I know so little about the whole thing, so much of it is above me, but since is comes from Rodale, who does Runner's World, it has a similar and comfortable feel.

 

[SFBayDuck]

What a run today!

I initially planned on running 14-15 flat miles, but I'm traveling to Boston all week so changed my plan to run on trails instead - didn't want to go 10+ days without being up there. Total bummer to start as I turned on my Garmin while warming up - and had a low battery. So off came the watch and chest strap and it was just me, a map, and a water bottle, off with a goal to try some new trails. I have to admit, it was kind of nice not constantly checking my pace, HR, distance, time, etc.

I just ran and ran and ran. Ran up some hills, hiked some tough uphills, and ran down the other side. Got to a lake I've always wanted to check out, and ran around it. Then I ran around another lake, before heading up to the highest peak in the area I was in today - 1187' Pilot Knob. That was a brutal climb, probably close to 2 hours into the run. Back down to 730' and back up to a ridge at 1000' before heading down probably a 2 mile stretch of pretty brutal technical single track and then finally re-joining one of my "normal" trails and heading back down the hill towards the car. When I was all done, I had been running for 3 hours! I had to use the ole' string and ruler trick on the map, and I came up with around 14 miles, which sounds about right considering the terrain and the stoppage for map checks - and to take in some of the views.

I do wish I had the elevation profile for this one, and look forward to trying the exact same run at some point in the near future - with Garmin, so that I can get some data on it. But what a great way to spend a morning!

 

[prosopis]

I have a dumb question. Is pace and stride the same thing? When I slow my pace down I definately have a shorter stride/step.This made my breathing better but I felt awkward. Fast pace = longer strides, slow pace=short strides. Am I wrong?

I am still bothered by my run today. I smoked a cigar and drank a bottle of arrogant ******* ale while reading a Runners World magazine. I was feeling better but now my buzz is gone and I am bummed again.

 

[prosopis]

What a run today!I initially planned on running 14-15 flat miles, but I'm traveling to Boston all week so changed my plan to run on trails instead - didn't want to go 10+ days without being up there. Total bummer to start as I turned on my Garmin while warming up - and had a low battery. So off came the watch and chest strap and it was just me, a map, and a water bottle, off with a goal to try some new trails. I have to admit, it was kind of nice not constantly checking my pace, HR, distance, time, etc. I just ran and ran and ran. Ran up some hills, hiked some tough uphills, and ran down the other side. Got to a lake I've always wanted to check out, and ran around it. Then I ran around another lake, before heading up to the highest peak in the area I was in today - 1187' Pilot Knob. That was a brutal climb, probably close to 2 hours into the run. Back down to 730' and back up to a ridge at 1000' before heading down probably a 2 mile stretch of pretty brutal technical single track and then finally re-joining one of my "normal" trails and heading back down the hill towards the car. When I was all done, I had been running for 3 hours! I had to use the ole' string and ruler trick on the map, and I came up with around 14 miles, which sounds about right considering the terrain and the stoppage for map checks - and to take in some of the views. I do wish I had the elevation profile for this one, and look forward to trying the exact same run at some point in the near future - with Garmin, so that I can get some data on it. But what a great way to spend a morning!

That sounds awesome

 

[2Young2BBald]

What a run today!I initially planned on running 14-15 flat miles, but I'm traveling to Boston all week so changed my plan to run on trails instead - didn't want to go 10+ days without being up there. Total bummer to start as I turned on my Garmin while warming up - and had a low battery. So off came the watch and chest strap and it was just me, a map, and a water bottle, off with a goal to try some new trails. I have to admit, it was kind of nice not constantly checking my pace, HR, distance, time, etc. I just ran and ran and ran. Ran up some hills, hiked some tough uphills, and ran down the other side. Got to a lake I've always wanted to check out, and ran around it. Then I ran around another lake, before heading up to the highest peak in the area I was in today - 1187' Pilot Knob. That was a brutal climb, probably close to 2 hours into the run. Back down to 730' and back up to a ridge at 1000' before heading down probably a 2 mile stretch of pretty brutal technical single track and then finally re-joining one of my "normal" trails and heading back down the hill towards the car. When I was all done, I had been running for 3 hours! I had to use the ole' string and ruler trick on the map, and I came up with around 14 miles, which sounds about right considering the terrain and the stoppage for map checks - and to take in some of the views. I do wish I had the elevation profile for this one, and look forward to trying the exact same run at some point in the near future - with Garmin, so that I can get some data on it. But what a great way to spend a morning!

:jealous: You are killing me (and all the other midwestern'ers freezing in this cold). Sounds like a blast. To check the elevation, I haven't tried it, but I think the new mapmyrun version tracks elevations. I know they are not streets, but with the map and a close up you might be able to come close to the route you took.

 

[Harris]

I have a dumb question. Is pace and stride the same thing? When I slow my pace down I definately have a shorter stride/step.This made my breathing better but I felt awkward. Fast pace = longer strides, slow pace=short strides. Am I wrong?I am still bothered by my run today. I smoked a cigar and drank a bottle of arrogant ******* ale while reading a Runners World magazine. I was feeling better but now my buzz is gone and I am bummed again.

Pace and stride are not the same. It's possible to have a faster pace with a shorter stride and as a distance runner that is actually more beneficial. People who use long strides and go fast are normally sprinters. Overextending your stride thinking it will make you faster will really hurt your form in the long run for distance.Try to keep the same stride throughout your run. What makes you faster is not your stride length but simply how fast you are moving your legs at that stride length.

 

[meeka]

What a run today!I initially planned on running 14-15 flat miles, but I'm traveling to Boston all week so changed my plan to run on trails instead - didn't want to go 10+ days without being up there. Total bummer to start as I turned on my Garmin while warming up - and had a low battery. So off came the watch and chest strap and it was just me, a map, and a water bottle, off with a goal to try some new trails. I have to admit, it was kind of nice not constantly checking my pace, HR, distance, time, etc. I just ran and ran and ran. Ran up some hills, hiked some tough uphills, and ran down the other side. Got to a lake I've always wanted to check out, and ran around it. Then I ran around another lake, before heading up to the highest peak in the area I was in today - 1187' Pilot Knob. That was a brutal climb, probably close to 2 hours into the run. Back down to 730' and back up to a ridge at 1000' before heading down probably a 2 mile stretch of pretty brutal technical single track and then finally re-joining one of my "normal" trails and heading back down the hill towards the car. When I was all done, I had been running for 3 hours! I had to use the ole' string and ruler trick on the map, and I came up with around 14 miles, which sounds about right considering the terrain and the stoppage for map checks - and to take in some of the views. I do wish I had the elevation profile for this one, and look forward to trying the exact same run at some point in the near future - with Garmin, so that I can get some data on it. But what a great way to spend a morning!

Now this sounds like a fun run.My run today was not fun. I pushed up to 6 miles today and it was a struggle. I think most of it was mental. The miles were just creeping by. My body felt good for most of the run, but my legs did start to get tired in the last mile. It was just one of those runs where you just keep going until you get the miles in. I plan to get runs in on Tuesday, Wednesday, Friday and Sunday this week. It looks like a busy week schedule wise so I may have to get creative. This is where looking a week at a time at your running schedule helps me make sure I find time on each running day to get my run in.

 

[prosopis]

I have a dumb question. Is pace and stride the same thing? When I slow my pace down I definately have a shorter stride/step.This made my breathing better but I felt awkward. Fast pace = longer strides, slow pace=short strides. Am I wrong?I am still bothered by my run today. I smoked a cigar and drank a bottle of arrogant ******* ale while reading a Runners World magazine. I was feeling better but now my buzz is gone and I am bummed again.

Pace and stride are not the same. It's possible to have a faster pace with a shorter stride and as a distance runner that is actually more beneficial. People who use long strides and go fast are normally sprinters. Overextending your stride thinking it will make you faster will really hurt your form in the long run for distance.Try to keep the same stride throughout your run. What makes you faster is not your stride length but simply how fast you are moving your legs at that stride length.

Thanks

 

[gruecd]

Nice run, SFBayDuck. Like 2Young said, we Midwesterners are SUPER jealous of you right now (or at least the weather). And Meeka, way to stay committed. I'm proud of you guys.

Let's see....I've run once since Phoenix--just an easy 5-miler last Thursday. Haven't been sitting around, though. Played pick-up hoops on Friday and Saturday mornings (and played really well on Saturday despite a long night of drinking and less than five hours sleep) and had my league game tonight. We won 77-59, and I was matched up the whole game with a 6'10" former Wisconsin Badger. A tough match-up for me defensively, since I give up 5-6" and probably 70 pounds to him, but I held my own OK. Fortunately, he's big and slow, so I didn't have much trouble taking him off the dribble.

Still not sure about running Boston, although registration is almost full, so I'll probably need to decide within the next 48 hours. Right now, leaning towards not going for a handful of reasons. First, my hotel is going to cost $320 night. With a four-night stay, that's gonna cost be almost $1,300! Also, I found out today that the fee for an invitational entry is $200 (vs. $110 for "qualified" runners). Add $250 for a plane ticket and at least $500 for meals, drinks, souvenirs, etc., and you're talking well over $2,000 for the trip. Last year when I qualified, I didn't think twice about it and didn't mind spending the money at all, but I have a hard time justifying spending that kind of money in this economy only to get stuck in the back with the other charity/invitational runners behind the slowest qualifiers (making it tough for me to run a decent time). Plus I hate trying to get out for long training runs in this cold weather. I'm gonna try to get out for six miles tomorrow morning around 6 AM, and it's supposed to be -24°F with the wind chill. Nice.

So.....I think I'm probably gonna just train to try for sub-1:30 at the half marathon in Green Bay in May, and I'll probably also run the half in Oshkosh in April. I'll probably still do a couple of 16- to 17-mile runs, but not until March or April. I'll probably still run 40+ mpw, but I'll also probably play hoops 3-4 times per week. If I run well in Oshkosh on April 18, then I might very well do a couple of longer runs over the following four weeks and switch to the full marathon in Green Bay for another shot at 3:10. The cool weather in May tends to be a lot more conducive to good times for me.

 

[tri-man 47]

SFDuck - I'm jealous, too. What a great morning that was!

gruecd - I agree that you probably shouldn't push Boston. It sounds like a few others here might try to qualify for '10 or '11 ...join the crowd!

pacing/striding: Too long of a stride actually creates a braking effect on each stride as the heel lands and the body needs to catch up. Better to focus on a good leg lift, foot plant, and push off.

My hour-long run yesterday was tough, but productive. 3 degrees (10 below windchill). Did two miles outside, then went to the five-story parking garage and did 46 reps up and down (usually cap it at 30). Oof.

 

[gruecd]

gruecd - I agree that you probably shouldn't push Boston. It sounds like a few others here might try to qualify for '10 or '11 ...join the crowd!

Looks like I don't even have an option anymore. Registration closed already. Wow.By the way, I decided that I'm going to run Green Bay as a charity runner for the Boys & Girls Club of Green Bay. If you guys can spare a few bucks for a good cause, please check out my Fundraising Page and make a donation. Thanks in advance!

 

[Keggers]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

I ended up not doing 4.5 miles on Sunday. I felt great and ended up doing 5 miles at 9:22...I've NEVER run 5 miles! Feel good today (no soreness) and can't wait to get at it again tomorrow.

 

[SFBayDuck]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

I ended up not doing 4.5 miles on Sunday. I felt great and ended up doing 5 miles at 9:22...I've NEVER run 5 miles! Feel good today (no soreness) and can't wait to get at it again tomorrow.

That's great, I love when you head out for a run and end up feeling good enough to push a little farther. You're almost to a 10K already!

 

[Keggers]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

I ended up not doing 4.5 miles on Sunday. I felt great and ended up doing 5 miles at 9:22...I've NEVER run 5 miles! Feel good today (no soreness) and can't wait to get at it again tomorrow.

That's great, I love when you head out for a run and end up feeling good enough to push a little farther. You're almost to a 10K already!

It's a GREAT feeling when you out-perform a goal! I probably could have went a bit further but, being new to running, I don't want to do too much too early.Edit to add: Since I feel fine today I'll probably run 3 miles after work...as opposed to waiting until Tuesday.

 

[pigskinliquors]

SFDuck - I'm jealous, too. What a great morning that was!

gruecd - I agree that you probably shouldn't push Boston. It sounds like a few others here might try to qualify for '10 or '11 ...join the crowd!

pacing/striding: Too long of a stride actually creates a braking effect on each stride as the heel lands and the body needs to catch up. Better to focus on a good leg lift, foot plant, and push off.

My hour-long run yesterday was tough, but productive. 3 degrees (10 below windchill). Did two miles outside, then went to the five-story parking garage and did 46 reps up and down (usually cap it at 30). Oof.

Regarding pacing/striding: virtually all elite and good runners have a running cadence of approximately 180 steps per minute (whether they are running a marathon or a 5k!= their stride lengths are just different). To determine how many steps you take, count the number of steps you take with your right foot during 15 seconds. Multiply by two (assuming you are running with both feet . Then multiply by four to get the number of steps per minute. You will most likely be well-below 180, but it will give you something to shoot for!!

Tri-Man; your ability to have different/unique workouts all of the time is amazing

I ended up not doing 4.5 miles on Sunday. I felt great and ended up doing 5 miles at 9:22...I've NEVER run 5 miles! Feel good today (no soreness) and can't wait to get at it again tomorrow.

Way to go Keggers!!!!!!!!!!

 

[SFBayDuck]

I don't know how you MW and NE guys do it....I'm packing for my trip to Boston, and as I want to get a run in I'm just about forced to go with the larger suitcase! For my run yesterday I had on shorts, a sleeveless technical shirt, and a lightweight windbreaker tied around my waist - and I was a little chilly a few times as it was "only" 50, but with some 15-20 mph winds in spots. I'm packing shorts, long sleeve undershirt, technical race t-shirt, running jacket, windbreaker, sweats (I don't even own tights or running pants), and a hat. Oh, just reminded myself to grab gloves too.

And it's not even going to be cold by the standards of guys like gruecd and tri-man with lows in the teens and highs in the high-20s/low-30s.

 

[gruecd]

I don't know how you MW and NE guys do it....I'm packing for my trip to Boston, and as I want to get a run in I'm just about forced to go with the larger suitcase! For my run yesterday I had on shorts, a sleeveless technical shirt, and a lightweight windbreaker tied around my waist - and I was a little chilly a few times as it was "only" 50, but with some 15-20 mph winds in spots. I'm packing shorts, long sleeve undershirt, technical race t-shirt, running jacket, windbreaker, sweats (I don't even own tights or running pants), and a hat. Oh, just reminded myself to grab gloves too.And it's not even going to be cold by the standards of guys like gruecd and tri-man with lows in the teens and highs in the high-20s/low-30s.

My running gear always takes up lots of space, regardless of the temps, but my shoes are the biggest culprits. I wear size 13, and I typically don't want to just wear them, because they're usually not very stylish. I'm going to the Albuquerque/Santa Fe area for work for a couple of days at the end of February, so I'm definitely going to try to run out there, too, although the altitude will probably be tricky!

 

[BassNBrew]

Got 50 in today outdoors on the bike. A cold 43 degree cloudy day. Went out with a group of 7 and we averaged 20 mph. You could tell it was a winter ride...guy forget to lock in his wheel, another about hit a mailbox, 2 dropped water bottles, and a dropped bike computer. We probably lost a couple mph stopping to pick up crap. On the plus side, we did average 29.5 mph over a 3-4 mile flat.

Not a bad ride BnB. I missed a group ride that would have most likely been pretty similar this morning. I did get "Heidi" (my bike) all lubed and ready to go for the season yesterday. Did the same person drop 2 water bottles, and if so, did they retrieve both? For a 50 miler, they should have just sucked it up w/o water.

Same guy...rear bottle holder on a tri-bike. We retrieved them, although one bottle would have been enough in yesterdays weather.

 

[meeka]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

I ended up not doing 4.5 miles on Sunday. I felt great and ended up doing 5 miles at 9:22...I've NEVER run 5 miles! Feel good today (no soreness) and can't wait to get at it again tomorrow.

Nice work Keggers. I remember that first 5 mile run well. What a great feeling. A few months from now you will be amazed at how your body continues to respond to the added mileage. Keep it up!

 

[Harris]

I don't know how you MW and NE guys do it....I'm packing for my trip to Boston, and as I want to get a run in I'm just about forced to go with the larger suitcase! For my run yesterday I had on shorts, a sleeveless technical shirt, and a lightweight windbreaker tied around my waist - and I was a little chilly a few times as it was "only" 50, but with some 15-20 mph winds in spots. I'm packing shorts, long sleeve undershirt, technical race t-shirt, running jacket, windbreaker, sweats (I don't even own tights or running pants), and a hat. Oh, just reminded myself to grab gloves too.

And it's not even going to be cold by the standards of guys like gruecd and tri-man with lows in the teens and highs in the high-20s/low-30s.

My running gear always takes up lots of space, regardless of the temps, but my shoes are the biggest culprits. I wear size 13, and I typically don't want to just wear them, because they're usually not very stylish. I'm going to the Albuquerque/Santa Fe area for work for a couple of days at the end of February, so I'm definitely going to try to run out there, too, although the altitude will probably be tricky!

When I first started running seriously I was like, "Ok all I really need for running is shoes and shorts and a few shirts. My costs won't be that high." This was in the spring time. How wrong I was when that Iowa winter rolled around. For people who get harsh winters and hate treadmills running is ####### expensive! Also, you HAVE to be prepared for the unexpected. Case in point, the 2008 Pikes Peak marathon. I ran in 2007 and the weather was PERFECT, about 70-80 degrees at Manitou Springs at the base of the mountain (~6,400 feet), around 50 at the summit (14,115 feet). I expected 2008 to be the same, and when I was preparing/packing for my camping trip a week before the race I packed a few warm things for camping, but not much for racing.

The entire week of camping has PERFECT weather at Rocky Mountain National Park for everyday except Friday. Thursday I even climbed Longs Peak without a cloud in the sky. Friday-Sunday were awful. Friday I drove to Pikes Peak and you could not see anything. The whole mountain was cloud covered. I spent all of Saturday trying to find some emergency warm weather gloves and such. Luckily I had packed my running hat and a Brooks winter top.

I'm not even going to try and explain the conditions, but the start of the race at 6,400 feet was 45-50 degrees and the peak at 14,115 feet was 25-30 with 10-15 degree wind chill and snow. My brother and mom were at the top to cheer me on, and my brother took

My mom is waving at my brother in the beginning and I appear in the video at 3:30 minutes in. *Note: Although I was wearing shorts I had the option to wear pants that I had with me. Shorts turned out to be perfect. The only cold part of me was my hands which I had to keep rubbing on my thighs for warmth. Didn't have my running gloves with me.I'll never forget that race and it will always be a reminder to be prepared.

 

[2Young2BBald]

UPDATE: My last two workouts have been 4 miles at 9:22 pace. I'm going to do that again this afternoon. Starting on Sunday I'll bump it up to 4.5 miles at 9:22 pace. Things seem to be progressing nicely! The more people I talk to the more excited I get. Everyone is very encouraging and quick to offer advice. I never knew there were so many runners. My current goal is to run a 10K...but I can see a 1/2 marathon in my future!

Nice job. You will have no problem reaching your goal of a 10K. From there it is a small jump to a 1/2. Sure it is a bit more than twice the distance, but it is not that big a leap. The half I ran last year was a blast to train for, and I had a very big feeling of accomplishment when I finished. I am running a half with my wife, friend, and friends wife this spring. It will be a first for those 3 and I can not wait to share the experience with those people. Good luck on Sunday, you will have little trouble adding the extra half mile.

I ended up not doing 4.5 miles on Sunday. I felt great and ended up doing 5 miles at 9:22...I've NEVER run 5 miles! Feel good today (no soreness) and can't wait to get at it again tomorrow.

If you haven't started charting or tracking your runs, you might want to do so. Its good runs like this that gve you something to look back on.

 

[2Young2BBald]

My running gear always takes up lots of space, regardless of the temps, but my shoes are the biggest culprits. I wear size 13, and I typically don't want to just wear them, because they're usually not very stylish. I'm going to the Albuquerque/Santa Fe area for work for a couple of days at the end of February, so I'm definitely going to try to run out there, too, although the altitude will probably be tricky!

I emailed the race director of the Copper Mountain 1/2 Marathon in August as I had some concerns about the altitiude. Maybe you can use his response to gauge how you run (FWIW, my wife and I are in for the event on 8/22 in Colorado in case anyone is interested in a late summer destination run & bragging right for running the nations higest 1/2). Here is the reply:You are the 2nd email I got today regarding this….It made me laugh!! Runners- almost ½ are from out-of-state (Sea-level!!!) so no- no elites, and very relaxed atmosphere!!!Altitude.Yes, it will slow you by 4-5 minutes in the half….most people panic when they come to CO to race…but b/c you run much slower in longer distance you don’t usually go anaerobic as if you were running a 5k or 10k….so you wil be fine. (if you ran a 5k fast here…it would hurt)Kids race- we will have a 5k (10 and up) and a ½ mile....with kids getting a goodie bag a finish prize as well.I will know more in a week…but looks like we will be adding a pasta feed the night prior for only $8 with music.I will also have the code up ASAP for discount rooms.So wait 1 week if you can.I will put you on the mass email list for updates!Craig MintzlaffENDURANCE Sports Marketing Group - Event Consulting, Marketing, EXPO SalesOffice: 303.926.1017Mobile: 303.931.53061782 Primrose Place, Erie CO 80516www.EnduranceEventMarketing.com