Ran a 10k in June (3 Viewers)

[Bankerguy]

Ran the annual 10K Mother's Day with my wife today. Cold day here in Ontario with some wind.

I took most of your advice to not run the full Marathon yet. Detroit Marathon in October remains the goal.

We were packed in like sardines to start and the first km was a snail's pace as there was not very much room to pass the slow pokes. I believe I ran a 7min first km. I stayed wife my wife for 8km's to help her pace for her PB mark of 57:21...I had her in range (Even with a stop to tie her hoe) and left her there.

I ended up finishing somewhere around 55-56 mins. I'll have to check the chip time once they post it. All and all a decent run for me. I would love to know my time for the last km as I was in full gallop and passed a ton of people (I probably looked like an idiot too) to finish up.

Edit-Mrs Bankerguy got her PB.

 

[tri-man 47]

So what kind of stroke counts do you actually run? I was feeling reasonably good today in the pool and was trying to lengthen out and be efficient. I was running at 34 strokes per 50 yds or thereabouts. That ended up equating to a 1:25 / 100yd average. I just need to extend my endurance to more than the 400 yds I was able to keep up (woefully out of shape swimming). I have no idea what a "good" stroke count is or what kind of times to aim for.

Did I mention my back, lats, and tris are about to revolt? Definitely need to work on muscular endurance - aerobically I was doing fairly decently. I'm gonna be walking like an old, old man tomorrow.

Sand - My stroke count is about 20-21 per length, or therefore 40-42 strokes per 50 yards. From what I've read, that's close to where it should be for endurance swimming ...more strokes implies the strength or form isn't quite there yet ...less strokes is certainly great, but as you imply, zipping along with very powerful, very efficient strokes makes it harder to maintain pace. Find a happy medium in the high 30's?My pace is about 1:55-2:00/100 yds (35 minute/mile) versus your excellent 1:25/100. Here again, find a happy medium? In tri's, I'm not quite middle of the swim pack (some days, not even close). Your pace, equating to about a 25 minute mile, would put you near the lead in most amateur races. (Example (go midway down to the Olympic results, with mile pacing listed)

The endurance aspect (not to mention the need for extra training due to age) calls for more strength work. I don't think you were around when I started my commitment three years ago to weekly reps - both push-ups and sit-ups/stretches/squats/lunges (targeting 500/week) and to some weight work (mostly dumbells). But that all has helped build the core and, what I've noticed this year with more swim training, the lats. Hope that helps give some perspective!

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Congrats to Mrs. Bankerguy in particular on the PR!

---

Last couple days have been solid training to finish the week:

Friday: 1 hour on indoor bike trainer, focusing on higher resistance

Saturday a.m.: 70 minutes in the pool, with a 500 yard set at the end in 10:05 (1:005/lap)

Saturday p.m.: 13 mile run at a good, steady pace

Today should be a two more hours on the bike

 

[Sand]

Sand - My stroke count is about 20-21 per length, or therefore 40-42 strokes per 50 yards. From what I've read, that's close to where it should be for endurance swimming ...more strokes implies the strength or form isn't quite there yet ...less strokes is certainly great, but as you imply, zipping along with very powerful, very efficient strokes makes it harder to maintain pace. Find a happy medium in the high 30's?

My pace is about 1:55-2:00/100 yds (35 minute/mile) versus your excellent 1:25/100. Here again, find a happy medium? In tri's, I'm not quite middle of the swim pack (some days, not even close). Your pace, equating to about a 25 minute mile, would put you near the lead in most amateur races. (Example (go midway down to the Olympic results, with mile pacing listed)

Thanks for the note. I guess the question is whether that pace can be extended to a mile or so. I suspect yes, but it is going to take a lot of work. I was pretty wiped after swimming yesterday.

 

[Harris]

haven't been in this thread for a while, but i don't know where else to discuss the Giro

anyone else see Petacchi beat out Cavendish at the line today? that was awesome, especially after all of the talk about how Cav was the fastest man in the world.

if no one wants to talk Giro...well then carry on

 

[bentley]

I think I'm going to put in a 15 mile bike ride and 2 mile run today just to see how it goes (which would be the first time I've done more than one thing in the same day). Temperature in the high 80s/low 90s is the only thing that might stop me.

 

[gruecd]

Congrats to Mrs. Bankerguy in particular on the PR!

Last couple days have been solid training to finish the week:

Friday: 1 hour on indoor bike trainer, focusing on higher resistance

Saturday a.m.: 70 minutes in the pool, with a 500 yard set at the end in 10:05 (1:005/lap)

Saturday p.m.: 13 mile run at a good, steady pace

Today should be a two more hours on the bike

Nice job, tri-man. Sounds like you're really getting after it. Should be a fun race in Chicago this summer!Six miles for me this morning on a relatively hilly route. First mile in 7:43, but warmed up nicely, and was 7:31 or faster on each of the last five miles. Total 44:45. Almost wish I'd have a bad run so I wouldn't keep being tempted to switch to the full in Green Bay next weekend.

 

[IvanKaramazov]

Anybody ever try running with a cast before?I broke a bone in my hand while rough-housing with my kids 2 1/2 weeks ago. Yes, I am apparently as frail as an 80 year old woman. It's been in a fiberglass splint/cast ever since. I was training for a half that's coming up next weekend. My doctor's plan is to remove this cast on Monday (5 days before the race) and then replace it with another, less restrictive cas that I'll wear for another couple of weeks.I did 13 miles the week before the break, and 14 miles two days before the break, but no long runs since because while the cast itself is waterproof, the lining isn't. I don't want to get salt under it or have it completely drenched in sweat. All I've done the last two weeks is three weekly runs of ~4.5 miles each. My tentative plan is to do 10+ this Sunday which will ruin this cast, but since it's being removed the next day, that's okay. If that goes well, I will do the half just to avoid being a scratch. I know that any time goals will have to go out the window and I may not even bother wearing a chip. Still, it would be nice to gut this race out because I hate dropping out of a race unless I absoltely have to. I know I don't need to explain that to you guys. Thoughts? Any experience with anything like this?

I just finished ~13.5 with my cast. I didn't wear my garmin or a watch, as I just wanted to verify that I hadn't lost too much fitness during the past few weeks, but I think I was around 2:05 or 2:10 based on the clock in my truck. Obviously that's slow, even for a training run, and I'll admit I was dragging a bit during the last couple of miles, but at least I should be good to go on Saturday if the weather cooperates. I'll still have to drop out if it rains.For the record, running with a cast on your hand messes you up more than you would think. Its sort of like carrying a 2-lb weight in one hand but not the other. No big deal if we're talking 5-6 miles, but the disruption in my ordinary form and the resulting fatigue was more noticeable later on. Also, the lining of the cast is now all clammy and gross, and I'm glad I'm scheduled to have it replaced tomorrow.

 

[IvanKaramazov]

Ran the annual 10K Mother's Day with my wife today. Cold day here in Ontario with some wind.I took most of your advice to not run the full Marathon yet. Detroit Marathon in October remains the goal.We were packed in like sardines to start and the first km was a snail's pace as there was not very much room to pass the slow pokes. I believe I ran a 7min first km. I stayed wife my wife for 8km's to help her pace for her PB mark of 57:21...I had her in range (Even with a stop to tie her hoe) and left her there.I ended up finishing somewhere around 55-56 mins. I'll have to check the chip time once they post it. All and all a decent run for me. I would love to know my time for the last km as I was in full gallop and passed a ton of people (I probably looked like an idiot too) to finish up.Edit-Mrs Bankerguy got her PB.

Cool. I've never run in a really crowded field like that before. It seems like you would have to throw any reasonable time goal out the window if you're doing a 10K that way. There's no way to make up the minutes you would lose at the beginning of the race.

 

[Bankerguy]

Ran the annual 10K Mother's Day with my wife today. Cold day here in Ontario with some wind.I took most of your advice to not run the full Marathon yet. Detroit Marathon in October remains the goal.We were packed in like sardines to start and the first km was a snail's pace as there was not very much room to pass the slow pokes. I believe I ran a 7min first km. I stayed wife my wife for 8km's to help her pace for her PB mark of 57:21...I had her in range (Even with a stop to tie her hoe) and left her there.I ended up finishing somewhere around 55-56 mins. I'll have to check the chip time once they post it. All and all a decent run for me. I would love to know my time for the last km as I was in full gallop and passed a ton of people (I probably looked like an idiot too) to finish up.Edit-Mrs Bankerguy got her PB.

Cool. I've never run in a really crowded field like that before. It seems like you would have to throw any reasonable time goal out the window if you're doing a 10K that way. There's no way to make up the minutes you would lose at the beginning of the race.

Yeah, I'm not going to lie, I was more then a little annoyed with the tight quarters and having to dodge walking people 2 mins into the run. Anyway, I just got my official chip time at 54:37. Pretty sure that the start cost me a good 90-120 seconds-oh well. It was still a huge improvement over last year's time at 58 min and change. I was also happy to see my wife run well. A good day for sure which has hopefully help re-light my racing fire.

 

[Bankerguy]

Congrats to Mrs. Bankerguy in particular on the PR!

Last couple days have been solid training to finish the week:

Friday: 1 hour on indoor bike trainer, focusing on higher resistance

Saturday a.m.: 70 minutes in the pool, with a 500 yard set at the end in 10:05 (1:005/lap)

Saturday p.m.: 13 mile run at a good, steady pace

Today should be a two more hours on the bike

Nice job, tri-man. Sounds like you're really getting after it. Should be a fun race in Chicago this summer!Six miles for me this morning on a relatively hilly route. First mile in 7:43, but warmed up nicely, and was 7:31 or faster on each of the last five miles. Total 44:45. Almost wish I'd have a bad run so I wouldn't keep being tempted to switch to the full in Green Bay next weekend.

Two words: DO IT!

 

[gruecd]

Two words: DO IT!

Decided probably not. Talked to a couple of different people, and while I guess it's always possible that I could pull a BQ out of my butt, it's far more likely that my lack of long runs would cause me to blow up towards the end, thereby (1) damaging my psyche, and (2) setting me back in my preparation for Chicago. Therefore, I'm almost positive that I'm going to run the half and try to PR (currently 1:32:39). One of my friends who's normally a 1:20-something half marathoner is going to pace me. The more I think about it, I'm more and more certain that this is the better option.

 

[Sand]

Well, it looks like if I ever do a tri it will be a race of constant deceleration. Went out running today - managed 2.55 miles in 24 minutes, or about 9 minutes per mile - only a couple hundred feel of climbing, so pretty mild course for around here. Quads burning, heart rate pretty much pegged for the last half of the run. Pretty pitiful. I had been waiting to start running in earnest until I had lost enough weight to ensure I had no joint issues (Jan 1st = 210, today = 173).

Ugh - I guess I know what I really need to work on.

 

[2Young2BBald]

Well, it looks like if I ever do a tri it will be a race of constant deceleration. Went out running today - managed 2.55 miles in 24 minutes, or about 9 minutes per mile - only a couple hundred feel of climbing, so pretty mild course for around here. Quads burning, heart rate pretty much pegged for the last half of the run. Pretty pitiful. I had been waiting to start running in earnest until I had lost enough weight to ensure I had no joint issues (Jan 1st = 210, today = 173).Ugh - I guess I know what I really need to work on.

OR, you could think about the time you'll gain with your swimming & biking ability to put you ahead. Take a sprint tri. Lets say you pick up 45 seconds over average on the swim and 2:15 on the bike. Your 9-minute miles now become 8s.

 

[gruecd]

I had been waiting to start running in earnest until I had lost enough weight to ensure I had no joint issues (Jan 1st = 210, today = 173).

Wow, congrats! I was going to ask if it's safe for you to be losing weight so fast, but a quick Google search tells me that a rate of 1-2 pounds per week is generally acceptable, so I guess you're right in the ballpark. Way to go.

 

[Sand]

I had been waiting to start running in earnest until I had lost enough weight to ensure I had no joint issues (Jan 1st = 210, today = 173).

Wow, congrats! I was going to ask if it's safe for you to be losing weight so fast, but a quick Google search tells me that a rate of 1-2 pounds per week is generally acceptable, so I guess you're right in the ballpark. Way to go.

Thanks, man.My body has seemed to want to lose weight at a 1.8lb/week rate. I have been graphing it (data accumulation - it's a sickness, I tell you) and it has been ramrod straight - linear with an R squared of .96. I think it is slowing down now somewhat - which isn't surprising. 173 is a pretty decent weight for me, though ultimately I want to hit 168 - a nice even 20% loss and right around "playing weight" of years past. Past that hurdle and its maintain the weight and develop lean muscle mass.

BTW, I don't know if I have seen it posted here, but NBC Universal has picked up coverage of the Giro. Lance does quite well in the first time trial.

http://www.universalsports.com/ViewArticle...;ATCLID=3734597

 

[tri-man 47]

Sand steadily losing a good deal of weight ...Bankerguy beating his time from a year ago by 4 minutes but still not satisfied ...

Great reads to start the week! Gotta love seeing the progress!

Sand, you're right, the challenge is extending a steady pace (swim OR run) over a longer distance. If your comfort zone is swimming 100-400 yds, I'd suggest starting with multiple reps of those, but holding back the pace. Soon enough, you'll be comfortable popping some longer reps or a good distance swim. Must be frustrating, to some degree, for a speed swimmer trying to adjust to distance. Liquors went through the Total Immersion training, so he's likely to weigh in on the topic of endurance swimming as well.

--

Needed a rest day today, but had to get up a 4 a.m. to take my son to the airport. So figured I might as well get out for an 8 mile run with some hill work. Picking up my daughter from college on Thursday (finishing soph year; no pics) and that'll be my full rest day, then.

 

[BassNBrew]

92 mile solo bike ride from Asheville, NC to Greer, SC Sat in 5:02. Roughly 4800 ft climbing, mostly into a 10 mph headwind with the last 20 having to absord a wicked 15-25 mph crosswind. Followed that up with a 5 mile trail run on Sunday. Was supposed to be 6, but I walked the last mile. I was just happy to get anything in after a long effort on Saturday.

 

[Sand]

Must be frustrating, to some degree, for a speed swimmer trying to adjust to distance.

You have no idea. After the long swim, I played with the kids, gave them lessons, and took a breather. Then simply couldn't take it anymore - the allure of the racing blocks was too much. Finished up the day with a 100m IM at full pace. Whew - that felt better. And then a 50m free sprint (at some awful 33 sec. pace - I died on the second lap) for good measure. I think the pockets (i.e. parachutes) on my trunks slowed me down. Yeah, that's it.

 

[Lehigh98]

"Ran" for the first time in a LONG time today.

Was raining at lunch so didn't go then as originally planned.

But it was perfect running weather after I put my son to bed so I took advantage of it.

My goal was just to keep going without stopping for as long as I could, hoping for 10+ minutes.

Made it a good solid 12 and turned around.

Walked a bit then tried to go hard the rest of the way...

I'm not ready to go hard yet, only went a couple minutes.

Jogged the rest of the way, so only about 15-20 total minutes of actual jogging/running.

Will look to build from there.

Planning on going out on Monday, Wednesday, Fridays for right now.

Wow, this was a long time ago. After my short-lived return back in July 07 I dropped back off the wagon and stopped running again. Tried to get going again towards the end of 07 but just didn't take once again for whatever reason.Started up again on March 30th and have actually been sticking to it this time and running every couple of days. For one thing I'm taking at least a day off between runs because I'm still afraid of shin splints when starting out, secondly its just tough to find time. Since I'm short on available time for runs, I'm thinking of training for 5K's and improving my speed rather than doing Half or Full Marathons. I'm usually going a couple times a week during lunch at work and once on each weekend for 3 times a week. Here's my log of runs since starting back up if anyone's interested...

http://www.runnerplus.com/runs/lehigh98

Just ran my first 5K in about 15 years on Saturday, the "1st Annual Southern Lehigh Kiwanis 5k". Did it in 22:38 (~7:18 pace). When I started up about back in March I was hoping to go under 8:00 on an early 5K in the first couple months and then break 7:00 by the Fall. Within the last week or so my pace was looking better and I was hoping for this one to be to be closer to 7:00 than 8:00, so I'm happy with my progress. Went out too fast and the last mile was tough. Now I know for next time though.

A couple friends were talking about the Philly Half Marathon that they'll be doing in the Fall. I'm considering that but not sure yet. Don't know how the training would change from a 5K to a Half and if I'd have time for what I'm guessing are longer runs.

Any good links for training programs to get faster and improve 5K times?

I've seen a couple schools of thought, thinking of focusing on quick intervals and increasing frequency / distance.

Would like to stretch out my stride length a bit and also get those legs turning over faster again.

For you guys training for Half and Full Marathons, what kind of programs are you on and what are the typical distances you're running when you train?

Thanks alot guys!

 

[gruecd]

Just wanted to say back to the thread, Lehigh.

You've got some loaded questions in there, so I'll try to get to them later tonight when I have more time.

 

[tri-man 47]

Just ran my first 5K in about 15 years on Saturday, the "1st Annual Southern Lehigh Kiwanis 5k". Did it in 22:38 (~7:18 pace). When I started up about back in March I was hoping to go under 8:00 on an early 5K in the first couple months and then break 7:00 by the Fall. Within the last week or so my pace was looking better and I was hoping for this one to be to be closer to 7:00 than 8:00, so I'm happy with my progress. Went out too fast and the last mile was tough. Now I know for next time though. A couple friends were talking about the Philly Half Marathon that they'll be doing in the Fall. I'm considering that but not sure yet. Don't know how the training would change from a 5K to a Half and if I'd have time for what I'm guessing are longer runs.Any good links for training programs to get faster and improve 5K times?I've seen a couple schools of thought, thinking of focusing on quick intervals and increasing frequency / distance.Would like to stretch out my stride length a bit and also get those legs turning over faster again.For you guys training for Half and Full Marathons, what kind of programs are you on and what are the typical distances you're running when you train?Thanks alot guys!

They named a race after you?? Of course, you ARE a FBG. 5K's: Just get to the track and do regular (once a week?) speed work ...repeat 400's, repeat 800's, etc. Maybe some mile repeats also. On the track (or inner field), it can help to do some leg lifts and butt kicks to help build a fuller rotation. Some hill work would be good to develop strength and good spring in the step.Longer distances: Some of us have used the free Hal Higdon training plans with good success.Welcome back, and congrats on the 5K!

 

[pigskinliquors]

Does anyone else have comments about this? I'm debating on if I should go old school and wear a bandana. Not quite like this... Instead, I would fold it until it's about 2" wide then tie it. I remember my Dad doing this while mowing the lawn and doing other chores around the house. Thoughts?

I still don't wear sunglasses when running, but have found a headband to be pretty effective while on the bike. Sweat doesn't seem to be an issue until after a good hour = for short rides not a problem; but for long rides it's something I have to deal with. I have gotten pretty good at cleaning my lenses while riding.

Anybody ever try running with a cast before?

Thoughts? Any experience with anything like this?

I haven't done it in 26 years, but I've done it. It is literally a pain. Balance can be tricky, and sprinting was out of the question for me. Long and steady was my motto during that time (broken left arm).

alright FBGdocs, i am on week 4 of the couch potato to 5K plan again.

i am really struggling. not with my wind but with the shin splints. they are murder. i don't remember them hurting this bad the last time around. it's borderline unbearable.

heavy heel striker, slow pace, appx 5'11" - 225. is it the weight? is it the stride? is it the shoes?

what can i do?? my legs were numb for a solid 5 minutes after i finished last night.

OxySox Seriously, these things are amazing and I have seen awesome results in my legs. Get over the "I am going to look like a dork" and get a pair.

All the really cool people are sporting the Oxysox! _________________________________

My update (or lack there of):

I've been lifting arms and chest/back every other day, but haven't started to run yet. One decent swim over the weekend, and a short bike ride. I'm enjoying this little time off. I'm putting on some extra poundage, and have set next Monday as "Go Time!" (my daughters last day of school). I'll take it nice and easy getting back into it, but hope to have some endurance built up by the first week of June as I have a trip to Spain then. My goal is to be able to run every day while there = I'll need some miles in me to be able to do it. Great to hear all the progress in here. Can't wait to contribute some!

 

[gruecd]

Longer distances: Some of us have used the free Hal Higdon training plans with good success.

For my first marathon back in 2004, I followed Hal Higdon's novice program and managed to run 3:45. If you go to the website, he has free training programs for pretty much every distance.For Chicago this fall (which will be my 8th marathon), I'm going to try using Pete Pfitzinger's 55/18 program (55 miles per week or less, 18-week schedule). You can see the plan here, but I'd strongly recommend (to ALL of you) buying Pfitzinger's Advanced Marathoning book. Provides a lot more detail on the various workouts and lots of good information regarding the physiology of running.

 

[gruecd]

OK, somebody tell me I'm not a dedicated runner. Had a committee meeting for my running club tonight at 5:30 at a bar. Had a couple of beers (two-for-one happy hour) and a french dip sandwich with fries. Got home around 7:30, and still got outside at 8:00 to do my 6-miler. Stomach didn't feel the best, but I got it done. Took it easy with the half this weekend, but last mile felt good at 7:19.

 

[Sand]

OK, somebody tell me I'm not a dedicated runner. Had a committee meeting for my running club tonight at 5:30 at a bar. Had a couple of beers (two-for-one happy hour) and a french dip sandwich with fries. Got home around 7:30, and still got outside at 8:00 to do my 6-miler. Stomach didn't feel the best, but I got it done. Took it easy with the half this weekend, but last mile felt good at 7:19.

Well, a dedicated runner would have eaten and drunk during the run. Ergo - not really all that dedicated.Happy now?

 

[culdeus]

I'm at least floating the idea of perhaps, possibly, maybe considering returning to running 1-2x a week. My knee has never felt better, but with two girls I'm not about to pull two of them behind my road bike. I'd probably push both of them in a jogging stroller we have.

I might see how a few half hour runs feel. I do wonder what sort of speed I retained. Considering I'm 40 pounds heavier than my real running days I think the days of 5-teens are behind me. Well behind me.

If this is even a mild success I might consider doing some dus.

No, I'm not drunk.

 

[BassNBrew]

I'm at least floating the idea of perhaps, possibly, maybe considering returning to running 1-2x a week. My knee has never felt better, but with two girls I'm not about to pull two of them behind my road bike. I'd probably push both of them in a jogging stroller we have. I might see how a few half hour runs feel. I do wonder what sort of speed I retained. Considering I'm 40 pounds heavier than my real running days I think the days of 5-teens are behind me. Well behind me. If this is even a mild success I might consider doing some dus. No, I'm not drunk.

When you breaking that bike out of moth balls? Gas prices are down and a 4:30 HTH sounds like fun.

 

[IvanKaramazov]

Just ran my first 5K in about 15 years on Saturday, the "1st Annual Southern Lehigh Kiwanis 5k". Did it in 22:38 (~7:18 pace).

Great job. I love this thread because it keeps me humble. You haven't run in 15 years and you're only 28 seconds off my PR.

For you guys training for Half and Full Marathons, what kind of programs are you on and what are the typical distances you're running when you train?

The half marathon isn't really that tough to train for once you've got a good base level of fitness established. An easy "let's just finish the distance" schedule might have you doing two or three 4-milers a week, along with a long run. Start your long run at 4 miles (or whatever you're already comfortable with) and increase it a mile each week. Be sure you do at least one 10-miler before the race and you should be good. This isn't the kind of schedule you'd want if you were going for speed, but it would at least get you across the finish line, and it only maxes you out at 22 miles a week. That's not that much.

 

[gruecd]

Well, a dedicated runner would have eaten and drunk during the run. Ergo - not really all that dedicated.

Happy now?

That's funny you say that. June 14th is the 33rd Annual Riverwest Beer Run in Milwaukee. It's a 1.8 mile course with four mandatory beer stops. Sounds like fun.

 

[2Young2BBald]

For you guys training for Half and Full Marathons, what kind of programs are you on and what are the typical distances you're running when you train?

The half marathon isn't really that tough to train for once you've got a good base level of fitness established. An easy "let's just finish the distance" schedule might have you doing two or three 4-milers a week, along with a long run. Start your long run at 4 miles (or whatever you're already comfortable with) and increase it a mile each week. Be sure you do at least one 10-miler before the race and you should be good. This isn't the kind of schedule you'd want if you were going for speed, but it would at least get you across the finish line, and it only maxes you out at 22 miles a week. That's not that much.

I have to add, that doing a 10-miler as your long run after you've done a 1/2 marathon is a great way to go. But, for your first, I think its better to work in a long run of 12 miles. The extra 20 minutes it'll take to do the additional 2 miles will pay huge mental dividends on race. This is from my own personal experience and not anything I've read. Prior to do my first 1/2, I did a 10 mile race as a tune up. The training program for that advised nothing longer than an 8-miler. Conditions on race day were brutal and when I got to mile 8 I was spent and had to struggle to finish the last 2 miles. To prep for the 1/2 a little over a month later I did a 12-miler 2 weeks out and had all of the confidence in the world on race day and had an awesome race. Just my Now, my longest run before a 1/2 is 10 miles. One additional thing, when all I did was run to train I ended up sore almost all of the time to some degree (lingering sports injuries, age, etc). Since adding swimming & biking, I train 1 or 2 days more a week and haven't had anything close t the same level of soreness and my aerobic stamina is like it has never been.

 

[tri-man 47]

If this is even a mild success I might consider doing some dus.

No, I'm not drunk.

I'd be interested to see how you do in a duathlon. And now you've got me thinking how I'd do in one, since my running skill far exceeds my swimming skill. Anyway ...give the running a shot and see how it feels.And sorry about the latter condition, or lack thereof. The good news is that in 10-15 years, your girls will be grown and you can irresponsibly indulge again.

 

[Lehigh98]

Just ran my first 5K in about 15 years on Saturday, the "1st Annual Southern Lehigh Kiwanis 5k". Did it in 22:38 (~7:18 pace).

Great job. I love this thread because it keeps me humble. You haven't run in 15 years and you're only 28 seconds off my PR.

I ran XC all through High School and was posting times in the 16's and 17's so don't feel too bad.I'm progressing alot faster than I thought too, my original goal was just to break 8:00 pace in my first 5K.

Just ran my first 5K in about 15 years on

For you guys training for Half and Full Marathons, what kind of programs are you on and what are the typical distances you're running when you train?

The half marathon isn't really that tough to train for once you've got a good base level of fitness established. An easy "let's just finish the distance" schedule might have you doing two or three 4-milers a week, along with a long run. Start your long run at 4 miles (or whatever you're already comfortable with) and increase it a mile each week. Be sure you do at least one 10-miler before the race and you should be good. This isn't the kind of schedule you'd want if you were going for speed, but it would at least get you across the finish line, and it only maxes you out at 22 miles a week. That's not that much.

Lately I've been trying to get at least 5 miles in per workout even if a chunk of it is warming up / cooling down.My last couple of "long slow runs" have been 8 miles (with the last one being down the strip in Las Vegas, that was cool)

Here's the link again for what I've been up to, should I stick with 8 miles for a while? Move it up to 10 once a week?

http://www.runnerplus.com/runs/lehigh98

 

[pigskinliquors]

I'm at least floating the idea of perhaps, possibly, maybe considering returning to running 1-2x a week. My knee has never felt better, but with two girls I'm not about to pull two of them behind my road bike. I'd probably push both of them in a jogging stroller we have.

I might see how a few half hour runs feel. I do wonder what sort of speed I retained. Considering I'm 40 pounds heavier than my real running days I think the days of 5-teens are behind me. Well behind me.

If this is even a mild success I might consider doing some dus.

No, I'm not drunk.

When you breaking that bike out of moth balls? Gas prices are down and a 4:30 HTH sounds like fun.

Culdeus: HTFU! No reason not to dust off your legs and see what they have in them (says the guy who is biking now more than running). BnB: I'm in if you want to come down for a run at 4:30 at HTH!!!!!!

Well, a dedicated runner would have eaten and drunk during the run. Ergo - not really all that dedicated.

Happy now?

That's funny you say that. June 14th is the 33rd Annual Riverwest Beer Run in Milwaukee. It's a 1.8 mile course with four mandatory beer stops. Sounds like fun.

I've had one epic "drink-then-run" and one "run-then-drink" (never a run-drink-run-drink-run-drink...). For the former we held a "Pork-Fest" in our old neighborhood to kick off the football season. Everyone had to bring a dead-pig dish to pass (i.e., 1 person brought 10 lbs. of bacon!). This started around 6pm, and ended at 2:30am. Knowing that I wouldn't be in any shape to do my long run the next morning. I put my Garmin on and "drunk-ran" 14 miles. I got home around 4:30am, took a quick shower, and went to bed for a couple hours. My favorite run-drink story was my first half marathon (1987). It was the Oktoberfest Half in La Crosse, WI. The race was sponsored by Old Style brewery; and as you crossed the finish line there was a free-beer tent. I downed three quick beers and started the half mile walk home. I somehow (zero recollection) ended up at a buddies house half way between 3rd street (where the race ended) and my house; and passed out. I woke-up approx. 5 hours later to find that my "friends" had written all over me with permanent marker. Good times!!

My last couple of "long slow runs" have been 8 miles (with the last one being down the strip in Las Vegas, that was cool)

Here's the link again for what I've been up to, should I stick with 8 miles for a while? Move it up to 10 once a week?

http://www.runnerplus.com/runs/lehigh98

Absolutely move up to 10!; then 12, etc.!

 

[IvanKaramazov]

Lately I've been trying to get at least 5 miles in per workout even if a chunk of it is warming up / cooling down.

My last couple of "long slow runs" have been 8 miles (with the last one being down the strip in Las Vegas, that was cool)

Here's the link again for what I've been up to, should I stick with 8 miles for a while? Move it up to 10 once a week?

http://www.runnerplus.com/runs/lehigh98

As long as your body can handle that distance, sure, go ahead and move up. Once you get acclimated to regular 8-10 mile runs, 13 becomes a small step. (I also agree with 2Y2B that its nice to log something close to race distance before your first half, mainly just for confidence-building if nothing else. I've run a few halfs now, but I still like doing several race-length runs before the race itself. Extra-long runs are fun, and it's nice to have an excuse to do a few).

 

[culdeus]

I'm at least floating the idea of perhaps, possibly, maybe considering returning to running 1-2x a week. My knee has never felt better, but with two girls I'm not about to pull two of them behind my road bike. I'd probably push both of them in a jogging stroller we have. I might see how a few half hour runs feel. I do wonder what sort of speed I retained. Considering I'm 40 pounds heavier than my real running days I think the days of 5-teens are behind me. Well behind me. If this is even a mild success I might consider doing some dus. No, I'm not drunk.

When you breaking that bike out of moth balls? Gas prices are down and a 4:30 HTH sounds like fun.

Oh I'm still riding quite a bit, but I can't just tear off with my first kid in the afternoons anymore. Doesn't help spell the mrs. any leaving her with #2. So if I want to get any afternoon exercise it's with both of the kids. It's getting time to ramp up out of base mode and I'm just not sure how to accomplish that with the home situation at this point. I think I'm going to probably do the HTH with a buddy from college station and his wife this year and be her super-domistique if she wants to make a run at 5 herself. There are a few other people I'd probably ride in support of if it came to it.

 

[culdeus]

I'm at least floating the idea of perhaps, possibly, maybe considering returning to running 1-2x a week. My knee has never felt better, but with two girls I'm not about to pull two of them behind my road bike. I'd probably push both of them in a jogging stroller we have. I might see how a few half hour runs feel. I do wonder what sort of speed I retained. Considering I'm 40 pounds heavier than my real running days I think the days of 5-teens are behind me. Well behind me. If this is even a mild success I might consider doing some dus. No, I'm not drunk.

When you breaking that bike out of moth balls? Gas prices are down and a 4:30 HTH sounds like fun.

Just FTR I seriously doubt a 4:30 is doable given the traffic at the start. It's a solid 15 miles of passing before you even can sniff even a little bit of open road.

 

[pigskinliquors]

Just FTR I seriously doubt a 4:30 is doable given the traffic at the start. It's a solid 15 miles of passing before you even can sniff even a little bit of open road.

Do you mean doable by you, or doable Sounds like a challenge BnB!! We were on pace for sub 4:40 prior to our last stop, last year (prior to the trouble), and ended up with a rolling time of 4:36; total time under 4:45. Cutting 10 minutes off of our pace does not sound that impossible; as we can cut some time off by having shorter stops. Ten minutes over 102 miles = less than 6 seconds per mile off. Looking at our first 15 last year in the traffic we went:

3:13

2:51

2:37

2:27

2:25

2:22

2:19

2:25

2:16

2:34

3:00 (bc Rudy had bike issues)

2:15

2:27

2:42

2:20 [just after this is when the hammer went down, and we flew through mile 40]

Through 15 we were at 2:34 pace = averaging 23.3 mph (even with bike issues). I'd argue we were slightly ahead of pace at that time. IF we can average 2:35, rolling time for 102 would be 4:23:30. This would leave 6.5 minutes for 2-3 breaks = doable

I'm not sure if I can get into shape to do it, but I know I was really close last year = I'd like to try. BnB...what do you think?!!

 

[tri-man 47]

[i think I'm going to probably do the HTH with a buddy from college station and his wife this year and be her super-domistique if she wants to make a run at 5 herself. There are a few other people I'd probably ride in support of if it came to it.

It moved.

 

[2Young2BBald]

I received my USAT (USA Triathlon) Membership Card which is, if for no other reason, exciting as it will force me to do at least (5) tri events is this season. I'm a bit cheap and my break even point for the investment is the 5 one day rates at $10 each. I am already registered for two this spring, one on 5/31 & one on 6/14 - both sprints. I have two others that are almost for sure and about 3 or 4 that might be doable. Hopefully I'll get myself in to a Olympic or two by years end.

Based on the above I did a little of everything over the past week. I did speed work last Friday, rode 15 miles Sunday, swam 2,500 yards last night (just missed doing 5 sets of 500 all under 10-minutes each by going 10:08 on the last one) and did more speed work today, kind of. I ran a 5K ask fast as my tired legs could go, in about 23:30, walked a 1/4 mile, ran 2 miles at around 8:20 and then walked out for almost 5.5 miles. Tomorrow is more swimming and then an off day Thursday. I home to get a brick in this weekend at the sprint bike & run distances of 12.4/3.1. All of the distance training and racing this spring has slowed me down and I need to remember how to go fast.

 

[prosopis]

Great reads in here. I am still plugging along. I am getting better with the treadmill running. I need to hit the streets again. My work schedule will change soon so I should be able to do early morning street running before going into work. I am curious how/if my time will be improved after running on the treadmill?

 

[Sand]

Well, a dedicated runner would have eaten and drunk during the run. Ergo - not really all that dedicated.

Happy now?

That's funny you say that. June 14th is the 33rd Annual Riverwest Beer Run in Milwaukee. It's a 1.8 mile course with four mandatory beer stops. Sounds like fun.

 

[gruecd]

SRD for me today. Off momentarily to get a deep-tissue massage. Hurts like hell, but the legs will feel SO much better tomorrow!

 

[pigskinliquors]

SRD for me today. Off momentarily to get a deep-tissue massage. Hurts like hell, but the legs will feel SO much better tomorrow!

I'm not a fan of deep-tissue, but it certainly has it's place. Enjoy the pain!!! ___________________________________My update: I went to spin class yesterday; and got a 15 mile ride in this morning (riding to work); I'll get 15 more on the way home, though they'll be directly into the wind. RE: the attempt at 4:30, I put some thought into this last night...It's starting to sink in that I actually wrote 2:35 pace for 102 miles is "doable" Looking at the rest of the race (past mile 40); we were right on 2:35 pace through mile 60; lost one and a half minutes between mile 60 and 70; 30 seconds between miles 70 and 80; almost 5 minutes between miles 80 and 90; and another 5 minutes between miles 90 and 102. We had two stops with both being too long (5 minutes'ish). The first one could certainly be 4 minutes, and the second should have been just a touch and go (IMHO, this was our only mistake as this is when Culdeus started to cramp); and most likely the cause). Thus, in order to do this; we'll (I'll) have to maintain the same pace as we did for 60 miles, for another 42 miles; while taking shorter breaks I'm not joining Culdeus in saying this isn't doable, but realize it would take quite a bit of work to do. My current fitness level is incredibly low after taking an enjoyable 5 weeks partially off. With my goal of starting to get into shape of next Monday, I'll have 15 weeks to go from the lowest level of fitness I've been at in quite a few years, to the highest. This might be doable if I had the full 15 weeks. Unfortunately (actually fortunately), I'll be in Spain for the first 2 weeks of June, then Hawaii for the last 2 weeks. This means I will be lucky to get two bike rides in during the month of June. This would only leave only 9 weeks to seriously train = this is probably not the year to chase 4:30. Maybe I can find somebody to be a "super-domestique" for

 

[BassNBrew]

SRD for me today. Off momentarily to get a deep-tissue massage. Hurts like hell, but the legs will feel SO much better tomorrow!

I'm not a fan of deep-tissue, but it certainly has it's place. Enjoy the pain!!! ___________________________________My update: I went to spin class yesterday; and got a 15 mile ride in this morning (riding to work); I'll get 15 more on the way home, though they'll be directly into the wind. RE: the attempt at 4:30, I put some thought into this last night...It's starting to sink in that I actually wrote 2:35 pace for 102 miles is "doable" Looking at the rest of the race (past mile 40); we were right on 2:35 pace through mile 60; lost one and a half minutes between mile 60 and 70; 30 seconds between miles 70 and 80; almost 5 minutes between miles 80 and 90; and another 5 minutes between miles 90 and 102. We had two stops with both being too long (5 minutes'ish). The first one could certainly be 4 minutes, and the second should have been just a touch and go (IMHO, this was our only mistake as this is when Culdeus started to cramp); and most likely the cause). Thus, in order to do this; we'll (I'll) have to maintain the same pace as we did for 60 miles, for another 42 miles; while taking shorter breaks I'm not joining Culdeus in saying this isn't doable, but realize it would take quite a bit of work to do. My current fitness level is incredibly low after taking an enjoyable 5 weeks partially off. With my goal of starting to get into shape of next Monday, I'll have 15 weeks to go from the lowest level of fitness I've been at in quite a few years, to the highest. This might be doable if I had the full 15 weeks. Unfortunately (actually fortunately), I'll be in Spain for the first 2 weeks of June, then Hawaii for the last 2 weeks. This means I will be lucky to get two bike rides in during the month of June. This would only leave only 9 weeks to seriously train = this is probably not the year to chase 4:30. Maybe I can find somebody to be a "super-domestique" for

Any idea what the totaling climbing is for this ride? I looked at the profile, but they can be deceiving.

 

[pigskinliquors]

FWIW: 10 people did go sub 4:30 last year. Of those that used chip timing; we were in the top 50, with little support (we rode the last 20 miles w/o a paceline). With BnB support, who knows What about a run in 2010?

 

[pigskinliquors]

Any idea what the totaling climbing is for this ride? I looked at the profile, but they can be deceiving.

It's flatter than flat. From my Garmin; Total Ascent was 3,416 feet; Total Descent was 3,340 feet. Only 2 miles have more than 100 feet ascent (mile 53 was 134 ascent with 122 feet descent; and mile 84 was a 101 feet ascent with 91 feet descent) = Baby hills at the most. Going up the exit ramp with Culdeus cramping and bonking on mile 101 was probably the closest to a "climbing" feeling we had.

 

[culdeus]

FWIW: 10 people did go sub 4:30 last year. Of those that used chip timing; we were in the top 50, with little support (we rode the last 20 miles w/o a paceline). With BnB support, who knows What about a run in 2010?

Some of those are a little fishy I have to think at least a few of those were guys that did the 100k but got scored on 100miles, but yeah it's feasible. You do realize that 4:32 was the winning time for cat4. Yes, some tactics come into that, but they had no traffic and didn't stop once. And they didn't get 4:30. The year my friend did cat3 they finished in 4:37. It was raining that year, but the wind was just as calm.

 

[pigskinliquors]

FWIW: 10 people did go sub 4:30 last year. Of those that used chip timing; we were in the top 50, with little support (we rode the last 20 miles w/o a paceline). With BnB support, who knows What about a run in 2010?

Some of those are a little fishy I have to think at least a few of those were guys that did the 100k but got scored on 100miles, but yeah it's feasible. You do realize that 4:32 was the winning time for cat4. Yes, some tactics come into that, but they had no traffic and didn't stop once. And they didn't get 4:30. The year my friend did cat3 they finished in 4:37. It was raining that year, but the wind was just as calm.

Wind would certainly change the feasibility. Last year there was little to no wind.

 

[SFBayDuck]

Started the new job on Monday, so going to have to figure out a new routine. Luckily it's a remote office situation so pretty flexible, which is one of the reasons I took it.

Managed 12 miles on tired legs on Saturday in 80 degree weather (I had run 6 on trail on Thursday, hiked 6 hilly miles on Friday). Five flat miles on Monday morning, and then just finished another "speed" workout on the track this morning, 6 total miles with 10 alternating 400s in the middle of sub-8:00 pace and 10:00 pace.

 

[tri-man 47]

Started the new job on Monday, so going to have to figure out a new routine. Luckily it's a remote office situation so pretty flexible, which is one of the reasons I took it.

Whew! I'm sure that's a big relief. Now we gotta get floppo a job ...