Ran a 10k in June (2 Viewers)

[SFBayDuck]

Have a great race, guys!I find this thread very conflicting -- everyone here is so unbelievably positive and supportive that it helps me to keep on going. But it also seems that everyone here is so unbelievably fast and in-shape that it makes me feel like a fat, slow, load!Here's the latest from LoadLand:Saturday -- did 4 miles. Beat my goal of 34:00 (8:30 pace) by a few seconds.Sunday - 6 miles. Felt great, at least to start. My goal was just to run an easy comfortable pace for the duration of the run (was anticipating a 10:00 pace). Felt great for the first 3 miles, most of which are downhill, worked it hard back up those hills on miles 4-5, then saw how fast my pace had been and was inspired to haul for the last mile. Finished at a 9:19 pace for the run.Monday was a rest day. Tuesday and Wednesday were a combo of not running because of sleeping in/needing to go to work early.Today - did 3 miles in 23:55. 8:00 is my fast pace, so I am really happy and surprised I could sustain it for 3 full miles. In the two months I've been running, today was the first time I really felt like I was striding/running the entire time. Usually I start out plodding along with my feet slapping the pavement, and I don't really find my stride until near the end of my run (if I find it at all). Maybe I should take 3 days in a row off more often!

I know what you mean...your post just made me feel slow! I'm pretty sure I can't bust out a sub 24:00 3 mile run.

 

[SFBayDuck]

One of the best parts about the SF Marathon: running across the Golden Gate Bridge.

 

[gruecd]

Hey, guys. Just got back from 6 miles here in Denver. Breathing wasn't a problem at all, but legs were definitely getting heavy towards the end. Probably won't be running tomorrow, so that's likely the end of my high-altitude running adventures. A little over 11 miles in two days.

Gotta go get cleaned up now for my meetings, but have a great Thursday, everybody!

Duck - Great pic!!

The_Man - I hang out on the RWOL Boston forum, and there are a LOT of people there who are faster than me. Just keep up the good work. You're doing great!

 

[wraith5]

Have a great race, guys!I find this thread very conflicting -- everyone here is so unbelievably positive and supportive that it helps me to keep on going. But it also seems that everyone here is so unbelievably fast and in-shape that it makes me feel like a fat, slow, load!

I learned a powerful lesson about the individual nature of running when I ran my last marathon in 2004: I set a goal of 4:20, but finished 4:47:40. That time included throwing up at mile 20 and physically laying down on the side of the road for about 2 minutes at mile 24. It was a miserable race for me and I was embarassed and disappointed. After we got back to the 'burbs, my brother-in-law and I went to Chipotle for lunch. There was a woman in there who had also just finished the marathon and you could see the pride and excitement she felt - she still had on her bib and was wearing her medal. She asked me how I did, and I said not very well at all - finished 4:47. Turns out she finished in 5:30. I felt like a total schmuck for pouting and acting like my time sucked, when she was so proud that she'd finished a freaking marathon. I took a little something away from her that I had no right to take because I projected my experience onto hers. Point is - it's all relative. Somebody setting a PR or dropping 5 lbs may not be as glamerous as gruecd finishing first in a race, but it's just as much of an accomplishment (all due respect to gruecd). I really love learning from everyone here and hearing about everyone's accomplishments. But generally I can't compare my times to theirs. On Sunday, I want nothing more than to share a beer (or 2) with Tri-Man, gruecd and 2Bald at the finish line, assuming that they are all willing to wait for me to finish MY race!

 

[wraith5]

I got so busy on my soapbox that I forgot to post my update!

In short: Oscar Goldman, where are you when I need you!?!?

4 miles this morning, averaged 8:20 with the last .75 at sub-8. It was a little faster than I originally intended, but not by much. I felt tired and my HR was higher than it should have been for that effort level (173 overall, but close to 180 the back 1/2). I think the swimming along with my running is really kicking my ###.

My left ankle hurt the first 1/2 mile or so then was pretty much fine - I still feel it but it didn't affect my stride. My right achilles is sore. And both of my shoulders hurt like hell when I raise my arms. Physically, I'm just a wreck. I'm really looking forward to taking tomorrow and Saturday off before the race!!

 

[SFBayDuck]

Have a great race, guys!I find this thread very conflicting -- everyone here is so unbelievably positive and supportive that it helps me to keep on going. But it also seems that everyone here is so unbelievably fast and in-shape that it makes me feel like a fat, slow, load!

I learned a powerful lesson about the individual nature of running when I ran my last marathon in 2004: I set a goal of 4:20, but finished 4:47:40. That time included throwing up at mile 20 and physically laying down on the side of the road for about 2 minutes at mile 24. It was a miserable race for me and I was embarassed and disappointed. After we got back to the 'burbs, my brother-in-law and I went to Chipotle for lunch. There was a woman in there who had also just finished the marathon and you could see the pride and excitement she felt - she still had on her bib and was wearing her medal. She asked me how I did, and I said not very well at all - finished 4:47. Turns out she finished in 5:30. I felt like a total schmuck for pouting and acting like my time sucked, when she was so proud that she'd finished a freaking marathon. I took a little something away from her that I had no right to take because I projected my experience onto hers. Point is - it's all relative. Somebody setting a PR or dropping 5 lbs may not be as glamerous as gruecd finishing first in a race, but it's just as much of an accomplishment (all due respect to gruecd). I really love learning from everyone here and hearing about everyone's accomplishments. But generally I can't compare my times to theirs. On Sunday, I want nothing more than to share a beer (or 2) with Tri-Man, gruecd and 2Bald at the finish line, assuming that they are all willing to wait for me to finish MY race!

Great post. I've done a pretty good job of trying to keep that perspective most of the time, but it's a good reminder. It's funny, I looked up some of my friends on athlinks.com that I know have done marathons in the past to see what their times were. I remember being so impressed by the fact that they had even run one at all, before I had any concept of what marathon times or mile splits even meant. Turns out, several of them finished in the 4:45-5:30 range, and while I admit it made me feel good to know I finished faster than they did, the real lesson was that to most people just crossing the finish line of a 26.2 mile race is beyond impressive. And I think the same can hold true for every distance, although the marathon has, I think, a bit of a different feeling to it.One other update - just had my first physical in about 2 years - and I've lost 30 pounds, from 224 down to 194 today! I knew that's about where I was, but to have it on the ole' medical charts makes it seem official or something!

 

[gruecd]

Point is - it's all relative. Somebody setting a PR or dropping 5 lbs may not be as glamerous as gruecd finishing first in a race, but it's just as much of an accomplishment (all due respect to gruecd).

Great point, wraith. I couldn't agree more.

 

[2Young2BBald]

Nothing I can do about, in fact, it really doesn't matter. A gun will go off, I'll run and then have a few beers after, rain or shine.

Big fan of this attitude, although to be fair I'm a lot more casual about races than some of you guys. If the weather cooperates, you get in a good solid race and maybe PR. If the weather sucks, well, you get a good running story and get to feel like a badass for running in the rain/heat/whatever. If you do any siginificant number of races, you're going to get stuck in bad conditions on a regular basis, so you might as well try to enjoy it and make the best of it.

Funny thing is, this certainly not my "normal" attitude. I stress the smallest of stuff and plan for everything (make that over plan). However, I really do want to enjoy this race (and the whole weekend) more than anything else.

 

[2Young2BBald]

Have a great race, guys!I find this thread very conflicting -- everyone here is so unbelievably positive and supportive that it helps me to keep on going. But it also seems that everyone here is so unbelievably fast and in-shape that it makes me feel like a fat, slow, load!

If you had the time to go back and read the entire thread, I think you'd think a bit different. I had run a total of 2 10Ks (and a few 5Ks) when this started just over 2 years ago, but I knew I wanted to run a 1/2 marathon. With a bunch of help & support I've now run a dozen or so, compleated a full marathon, some crazy dirt races and ventured in to the world of sprint triathlons. While running is the ultimate solo effort, (and this might sound corny) I feel like I am part of a team here and have never been let down when asking for advice, information or motivation. Stick around and see where this can get you.

 

[2Young2BBald]

I am jealous of you guys !!!!!!I have been hitting the gym hard. Alternating between treadmill and eliptical. I was going to run the streets last night but it was over 110 here. I am still a little gun shy with the dehydration thing. I was at my PCP yesterday and he mentioned how much weight I lost and how good I look. I want to run outside really bad though. I may have to do some night runs.

Why don't you do 1.5 (or so) mile run repeats from your house. Sure its boring doing the same route 3 or 4 times, but it'll get you off the dreadmill. My wife does her long runs passing the house 3 times for water breaks as she HATES the fuel belt. SO, how much have you lost?

10 lbs in the last 2 mos.The doctor did not have my chart but felt I had lost about 25lbs over the last year. I was at the cardiologist because of the red cross incident and he was amazed to. I have an appt for a stress test and echo cardiogram in the next 2 weeks. I will get the exact weights at that appt. I last saw him 2-3 years ago so that should be a nice measure.

Awesome stuff!

 

[jmcc]

Have a great race, guys!I find this thread very conflicting -- everyone here is so unbelievably positive and supportive that it helps me to keep on going. But it also seems that everyone here is so unbelievably fast and in-shape that it makes me feel like a fat, slow, load!Here's the latest from LoadLand:Saturday -- did 4 miles. Beat my goal of 34:00 (8:30 pace) by a few seconds.Sunday - 6 miles. Felt great, at least to start. My goal was just to run an easy comfortable pace for the duration of the run (was anticipating a 10:00 pace). Felt great for the first 3 miles, most of which are downhill, worked it hard back up those hills on miles 4-5, then saw how fast my pace had been and was inspired to haul for the last mile. Finished at a 9:19 pace for the run.Monday was a rest day. Tuesday and Wednesday were a combo of not running because of sleeping in/needing to go to work early.Today - did 3 miles in 23:55. 8:00 is my fast pace, so I am really happy and surprised I could sustain it for 3 full miles. In the two months I've been running, today was the first time I really felt like I was striding/running the entire time. Usually I start out plodding along with my feet slapping the pavement, and I don't really find my stride until near the end of my run (if I find it at all). Maybe I should take 3 days in a row off more often!

If it makes you feel any better, I have yet to do a 10 min mile on a run. An 8:30 pace is currentlly unimaginable for me. I do know it is just a matter of time though and I will be hitting some of those numbers.

 

[The_Man]

The_Man - I hang out on the RWOL Boston forum, and there are a LOT of people there who are faster than me. Just keep up the good work. You're doing great!

I bet the running discussions here are a lot better than the fantasy football discussions there! Thanks to everyone -- since jumping on this thread just a few weeks ago, I continue to be amazed at how supportive everyone is. Living in Baltimore, gruecd reminds me of Ray Lewis -- he's the best guy on the team, but he's also the most supportive of everyone else and enthusiastic about their accomplishments. It's now been exactly 3 months since my 40th birthday. A couple weeks after, on May 12, I weighed 191.4 -- first time I was ever over 190, and I realized 200 was coming up fast unless I did something. Weighed in at 182.0 this morning.

Diet-wise, I've completely eliminated sweets, and replaced chips and pretzels with fruits and veggies for snacks, and dut down daily beer intake from 2-3 per night to 1-2, but otherwise haven't changed much. The big difference has been the running. Today I attempted my first "speed" workout. Was supposed to do 8 x 440, ended up doing 6, averaged right around 1:35 per quarter mile. Ugh.

Again, thanks to everyone and good luck to everyone running in Chicago tomorrow. Can't wait to hear how you all do!

 

[IvanKaramazov]

I set a goal of 4:20, but finished 4:47:40. That time included throwing up at mile 20 and physically laying down on the side of the road for about 2 minutes at mile 24. It was a miserable race for me and I was embarassed and disappointed. After we got back to the 'burbs, my brother-in-law and I went to Chipotle for lunch. There was a woman in there who had also just finished the marathon and you could see the pride and excitement she felt - she still had on her bib and was wearing her medal. She asked me how I did, and I said not very well at all - finished 4:47. Turns out she finished in 5:30. I felt like a total schmuck for pouting and acting like my time sucked, when she was so proud that she'd finished a freaking marathon. I took a little something away from her that I had no right to take because I projected my experience onto hers.

This is a really good post.

 

[IvanKaramazov]

Today I attempted my first "speed" workout. Was supposed to do 8 x 440, ended up doing 6, averaged right around 1:35 per quarter mile. Ugh.

8 x 400 is probably asking too much for your first-ever speedwork. Running quarters is a much tougher workout than it sounds like at first. When I do these, I'm usually right there at 1:35-1:40. I'm not going to win any prizes around here for speed, but that's not a bad.(I lose track of who's who around here sometimes. Are you the guy who used to run track and you're just getting back into it after a couple decades of SDOs? If so, you know all this stuff already and I apologize for stating the obvious.)

 

[Keggers]

Thanks to everyone -- since jumping on this thread just a few weeks ago, I continue to be amazed at how supportive everyone is.

Same here! Just started running in January of this year...even though I don't post a lot I follow this thread every day. I read updates and say to myself, "I can do that!" or "I want to be able to do that!" It keeps me motivated. 2Young brings up a point about being part of a team...I feel the same way. Weekly update: Sunday was my long run (10 miles). Rested on Monday. Tuesday did speedwork (6x1000 at 10k pace with 600 recoveries...7 miles total including a mile warm up and mile cool down). Rested on Wednesday. Thursday did a tempo run (mile warm up, 6 miles at 8:00, mile coldown). This afternoon going to do an easy 4 miles. Rest on Sat. Sunday planning a long run of 12 miles. Weekly total from Monday through Sunday = 31 miles. Time for me to HTFU!!!

 

[tri-man 47]

Thanks to everyone -- since jumping on this thread just a few weeks ago, I continue to be amazed at how supportive everyone is. Living in Baltimore, gruecd reminds me of Ray Lewis -- he's the best guy on the team, but he's also the most supportive of everyone else and enthusiastic about their accomplishments.

Ray Lewis is prettier than gruecd. I strongly second everything that's been shared by others above. The thrill is seeing the successes, and sharing a laugh or getting support from the occasional let-down (see Furley: 9 nine year smoke job ). But seriously, from Furley literally finding his stride, to Rock Lonemilk and 2Young moving from 1/2-marathons to marathons and the cross-training world of triathlons, to Darrin's (MIA) progress after losing 200 lbs (yes), to reading about the full family involvement of some and the weight loss of many ...it's all great stuff. I get to admire the speed of gruecd and Peter Griffin and now MAC and biker BnB (OK, liquors, too), and I get to envy the trail work of SF Duck and Poppa. I've actually been privileged to meet and race with several of the guys, now.

---

Update: Taking it kind of easy this week with some cross-training. Great 40 minute swim today, with 30 laps (1,500 yards) at 29:15, or 58 1/2 seconds/lap.

 

[pigskinliquors]

...I took a little something away from her that I had no right to take because I projected my experience onto hers. Point is - it's all relative. Somebody setting a PR or dropping 5 lbs may not be as glamerous as gruecd finishing first in a race, but it's just as much of an accomplishment (all due respect to gruecd). I really love learning from everyone here and hearing about everyone's accomplishments. But generally I can't compare my times to theirs.

...I feel like I am part of a team here and have never been let down when asking for advice, information or motivation. Stick around and see where this can get you.

Great stuff wraith and gruecd. I look to this thread for inspiration from everyone. Each person's achievements are critical to them, and when put into one forum, they provide motivation to the masses. I get more excited about hearing somebody going from running 1 mile at 10:00 for the first time, then I do from hearing about a PR from a long-time runner. For me this thread is about motivation, and responsibility. It keeps me motivated to run, and keeps me responsible to something bigger than myself if I want to slack off (nothing, and I mean NOTHING worse than getting an HTFU from somebody on here). _____________________________My update:Tuesday: 12 mile bike ride to our health club; immediately into the pool for a 1,200 meter swim (no breaks); immediately back onto the bike for a 16 mile ride into strong winds. With the temps around 104, the ride was pretty brutal, but my legs felt pretty darn good coming in.Wed: Legs weren't as good as I thought they were; had a 6 mile run in 90+% humidity, and my HR was up way too early. After 2 miles, I backed way off, and made the run a recovery run, except for the final mile (7:50 pace). Thurs: Bi-athlon day. I combined drinking heavily with golf. Played 18 holes with a buddy (also a tri-guy) and due to a well-above average beer cart girl; we consumed 9 beers apiece. Parred the back 9 = most likely due to the carb loading. Today: 6 mile run. I had planned on doing 8; but extreme thunderstorms (which came out of nowhere) made me shorten the run. The final 2 miles were in a major downpour with lightning all around me (pretty exhilerating!!), with the last mile at 7:40 pace. I felt great until I went into the house and my 7 year old daughter woke up, and was crying bc I was out in the weather. Got a HUGE hug from her, and felt like a schmuck. The Mrs. was none-too-pleased either.

 

[wraith5]

My update:Tuesday: 12 mile bike ride to our health club; immediately into the pool for a 1,200 meter swim (no breaks); immediately back onto the bike for a 16 mile ride into strong winds. With the temps around 104, the ride was pretty brutal, but my legs felt pretty darn good coming in.Wed: Legs weren't as good as I thought they were; had a 6 mile run in 90+% humidity, and my HR was up way too early. After 2 miles, I backed way off, and made the run a recovery run, except for the final mile (7:50 pace). Thurs: Bi-athlon day. I combined drinking heavily with golf. Played 18 holes with a buddy (also a tri-guy) and due to a well-above average beer cart girl; we consumed 9 beers apiece. Parred the back 9 = most likely due to the carb loading. Today: 6 mile run. I had planned on doing 8; but extreme thunderstorms (which came out of nowhere) made me shorten the run. The final 2 miles were in a major downpour with lightning all around me (pretty exhilerating!!), with the last mile at 7:40 pace. I felt great until I went into the house and my 7 year old daughter woke up, and was crying bc I was out in the weather. Got a HUGE hug from her, and felt like a schmuck. The Mrs. was none-too-pleased either.

This is a fantastic update on so many levels!! Not sure if I've ever mentioned it in here or not, but I used to weigh about 265 (oh - and I smoked), so it's really cool to hear about guys shedding those extra pounds and improving their health. You should be very, very proud. The_Man and Keggers - how are you guys deciding what speedwork to do, and what pace? Last night I found the Brooks shorts I've been looking for at a local Running & Tri store. Really good people in there, several of whom are doing the RnR on Sunday. Now, of course, I really want to wear said new shorts for the 1/2, which I know is a bad idea. I may go for a very easy run tonight or tomorrow to try them out... Currently applying heat to BOTH of my ankles since they were barking at me when I got up today. Nothing acute so I don't anticipate any problems, even if I do my shorts try-out run. Weather report for Sunday - sunny, temps for the race between 60 and 65 or so with a humidity of 60-80% (depending which site you believe). Zero chance of rain.

 

[The_Man]

The_Man and Keggers - how are you guys deciding what speedwork to do, and what pace?

I'm doing the Hal Higdon intermediate plan for a 10K -- might be a little ambitious for where I am, but want to do something more than 5K and the beginner plan wasn't quite ambitious enough.So today called for 8 x 400 (could only do 6). I just sent out to run them as fast as I could and still be doing what I consider "running" vs. "sprinting." It kicked my butt. Funny that doing only 1.5 miles of running has left me hurting today in a way that 6 miles at my slow run pace has not.Luckily the next run like that isn't for 2 weeks, and the 400s are only meant to be done at 5K pace.

 

[wraith5]

The_Man and Keggers - how are you guys deciding what speedwork to do, and what pace?

I'm doing the Hal Higdon intermediate plan for a 10K -- might be a little ambitious for where I am, but want to do something more than 5K and the beginner plan wasn't quite ambitious enough.So today called for 8 x 400 (could only do 6). I just sent out to run them as fast as I could and still be doing what I consider "running" vs. "sprinting." It kicked my butt. Funny that doing only 1.5 miles of running has left me hurting today in a way that 6 miles at my slow run pace has not.Luckily the next run like that isn't for 2 weeks, and the 400s are only meant to be done at 5K pace.

Do you know what your 5k pace should be? 6:20/mile seems awfully fast for your 400 repeats (and I think you said you actually did 440's?). I'm impressed you were able to do 6! On my program, which is all predicated on a 24:00 5k (7:45/mile) I'm supposed to do 400 repeats (8-12 of them) at 7:04 pace with a 90 second or 400M rest interval. They have never failed to kick my ### thus far. Speaking of which, I just realized my predicted 1/2 time is 1:51:14, right about where I was already targeting (1:52). Ivan - have you ever noticed our member numbers?

 

[Keggers]

The_Man and Keggers - how are you guys deciding what speedwork to do, and what pace?

I'm doing the Hal Higdon intermediate plan for a 10K -- might be a little ambitious for where I am, but want to do something more than 5K and the beginner plan wasn't quite ambitious enough.So today called for 8 x 400 (could only do 6). I just sent out to run them as fast as I could and still be doing what I consider "running" vs. "sprinting." It kicked my butt. Funny that doing only 1.5 miles of running has left me hurting today in a way that 6 miles at my slow run pace has not.

Luckily the next run like that isn't for 2 weeks, and the 400s are only meant to be done at 5K pace.

I'm doing a combination of two things. 1) Runner's World on-line has a training progam for various distances. Click on the Training tab...then Smart Coach. You can customize this plan based on your criteria/goals/etc. I like it because it tells you what pace your training runs should be in order to finish a race at your goal pace.

2) I found an article about Ryan Hall's training. I've been using this one: Ryan Hall

These two mirror each other fairly close...Ryan's has longer distances.

 

[gruecd]

Weather report for Sunday - sunny, temps for the race between 60 and 65 or so with a humidity of 60-80% (depending which site you believe). Zero chance of rain.

It's gonna be SOOOOOOO hard for me not to race it.....

 

[2Young2BBald]

Weather report for Sunday - sunny, temps for the race between 60 and 65 or so with a humidity of 60-80% (depending which site you believe). Zero chance of rain.

It's gonna be SOOOOOOO hard for me not to race it.....

Me too....... In the car on our way to Chicago!!!!! My apologies for stressing about the weather, it looks perfect for Sunday.

 

[wraith5]

Weather report for Sunday - sunny, temps for the race between 60 and 65 or so with a humidity of 60-80% (depending which site you believe). Zero chance of rain.

It's gonna be SOOOOOOO hard for me not to race it.....

Show of hands - who thinks gruecd isn't going to be "racing" on Sunday? Anyone? Anyone??

Just staking my claim as the first to call this.

 

[Sand]

Just an end of July update. Once I get my laps in today I will have hit 30,000 yards for the month.

 

[wraith5]

Just an end of July update. Once I get my laps in today I will have hit 30,000 yards for the month.

Nice work there, Arthur Curry.

 

[gruecd]

Weather report for Sunday - sunny, temps for the race between 60 and 65 or so with a humidity of 60-80% (depending which site you believe). Zero chance of rain.

It's gonna be SOOOOOOO hard for me not to race it.....

Show of hands - who thinks gruecd isn't going to be "racing" on Sunday? Anyone? Anyone??

Just staking my claim as the first to call this.

For the record, I didn't say that I was going to race. Just that it would be hard not to....

 

[Sand]

Weather report for Sunday - sunny, temps for the race between 60 and 65 or so with a humidity of 60-80% (depending which site you believe). Zero chance of rain.

It's gonna be SOOOOOOO hard for me not to race it.....

Show of hands - who thinks gruecd isn't going to be "racing" on Sunday? Anyone? Anyone??

Just staking my claim as the first to call this.

For the record, I didn't say that I was going to race. Just that it would be hard not to....

My guess is 1:31:50.

 

[gruecd]

For the record, I didn't say that I was going to race. Just that it would be hard not to....

My guess is 1:31:50.

No way. It's either gonna be 1:29-1:30, or it's gonna be 1:35. No middle ground.

 

[Sand]

For the record, I didn't say that I was going to race. Just that it would be hard not to....

My guess is 1:31:50.

No way. It's either gonna be 1:29-1:30, or it's gonna be 1:35. No middle ground.

Funny - I originally had 1:29:50 in there, but backed off a tad.Since noone has entered the pool yet, I'm going to stake a claim to 1:29:50. Not a chance in Hades you're not racing this.

 

[wraith5]

For the record, I didn't say that I was going to race. Just that it would be hard not to....

My guess is 1:31:50.

No way. It's either gonna be 1:29-1:30, or it's gonna be 1:35. No middle ground.

I can't wait to discuss in-person tomorrow!!

 

[2Young2BBald]

For the record, I didn't say that I was going to race. Just that it would be hard not to....

My guess is 1:31:50.

No way. It's either gonna be 1:29-1:30, or it's gonna be 1:35. No middle ground.

Funny - I originally had 1:29:50 in there, but backed off a tad.Since noone has entered the pool yet, I'm going to stake a claim to 1:29:50. Not a chance in Hades you're not racing this.

I'll take the under (only if he'll agree to grab both free MGDs and run one back to me at about mile 10).

 

[jmcc]

The_Man and Keggers - how are you guys deciding what speedwork to do, and what pace?

I'm doing the Hal Higdon intermediate plan for a 10K -- might be a little ambitious for where I am, but want to do something more than 5K and the beginner plan wasn't quite ambitious enough.So today called for 8 x 400 (could only do 6). I just sent out to run them as fast as I could and still be doing what I consider "running" vs. "sprinting." It kicked my butt. Funny that doing only 1.5 miles of running has left me hurting today in a way that 6 miles at my slow run pace has not.Luckily the next run like that isn't for 2 weeks, and the 400s are only meant to be done at 5K pace.

Can some one explain what 8 X 400 means?

 

[jmcc]

The_Man and Keggers - how are you guys deciding what speedwork to do, and what pace?

I'm doing the Hal Higdon intermediate plan for a 10K -- might be a little ambitious for where I am, but want to do something more than 5K and the beginner plan wasn't quite ambitious enough.So today called for 8 x 400 (could only do 6). I just sent out to run them as fast as I could and still be doing what I consider "running" vs. "sprinting." It kicked my butt. Funny that doing only 1.5 miles of running has left me hurting today in a way that 6 miles at my slow run pace has not.

Luckily the next run like that isn't for 2 weeks, and the 400s are only meant to be done at 5K pace.

I'm doing a combination of two things. 1) Runner's World on-line has a training progam for various distances. Click on the Training tab...then Smart Coach. You can customize this plan based on your criteria/goals/etc. I like it because it tells you what pace your training runs should be in order to finish a race at your goal pace.

2) I found an article about Ryan Hall's training. I've been using this one: Ryan Hall

These two mirror each other fairly close...Ryan's has longer distances.

 

[wraith5]

Can some one explain what 8 X 400 means?

speed repeat runs - do 400 meters/yards, recover by walking or jogging for XX amount or time or XX yards, then do 400 meters again. Rinse and repeat 8 (or however many) times.

 

[jmcc]

Can some one explain what 8 X 400 means?

speed repeat runs - do 400 meters/yards, recover by walking or jogging for XX amount or time or XX yards, then do 400 meters again. Rinse and repeat 8 (or however many) times.

ThanksCan I assume the 400 yards is as fast as you can run? Is the distance important? If I dont know what 400 yards is on the streets could I do 8 X 3 blocks ?Is this meant to make me faster or give me more endurance?

 

[jmcc]

I need to be more carefull with my distance calculations. In the past I thought I was running 3.59 miles and it turns out I was doing 3.37 miles. I was clicking on the wrong fitness map that I have set up.

Any way I did 3.37 miles today in 38 mins. I believe that works out to an 11 min mile. I am slowly creeping up on that 10 min mile I want. I woke up later then I had planned. Damn that red wine last night. So I got a later start then I wanted. It was 100 degrees out when I got back to the house. I had frozen half of a 20 oz bottle with water and filled the rest up with cold water when I left. It had totally thawed and I finished it on my run. It is freaking hot out here to be running, but I did it.

Looking forward to tracking you guys tomorrow. Good luck and have fun.

 

[SFBayDuck]

I need to be more carefull with my distance calculations. In the past I thought I was running 3.59 miles and it turns out I was doing 3.37 miles. I was clicking on the wrong fitness map that I have set up. Any way I did 3.37 miles today in 38 mins. I believe that works out to an 11 min mile. I am slowly creeping up on that 10 min mile I want. I woke up later then I had planned. Damn that red wine last night. So I got a later start then I wanted. It was 100 degrees out when I got back to the house. I had frozen half of a 20 oz bottle with water and filled the rest up with cold water when I left. It had totally thawed and I finished it on my run. It is freaking hot out here to be running, but I did it. Looking forward to tracking you guys tomorrow. Good luck and have fun.

Nice job!Just got back from the bro-in-law's 40th birthday party, so I've had a few cocktails myself that will negatively impact my getting up early to run tomorrow. Oh well. Got 4 flat miles in today, planning 6 or so on trail tomorrow to start the ramp up for the ultra training over the next 6 weeks. Still trying to be careful and listen to my body recovering from the marathon, but know I need to get some miles going as well, so hopefully tomorrow goes off without a hitch (literally).

 

[Sand]

Did a brick today. 15 mile bike - super hilly and my cassette is really undergeared for the steep hills in my neighborhood. For these hills I really need something more than the 25 big gear I have on, but next weekend is flat, flat, flat. Still averaged 18mph including all the stop signs and such. When I was almost done a massive storm rolled in - it was so bad I could hardly raise my head to see where I was going. That was new. Got done with that, threw on the running shoes and took off for a cut-short 2 mile run (wife was pissed I stayed out in the storm). Really felt the uphill pumping I was doing in my hams and glutes (and won't be there next weekend), but was really surprised to see I held an 8:30 pace for the run. Actually I felt pretty good, though slow, coming off the bike - nothing like the hardships people describe.

Getting ready - yesterday was a good long swim session holding 1:20/100 for short sets and 1:30/100 for a 400.

Next week no weight training (which really slows down my regular swims since the swims are always the day after upper body weights), bike setup, a mid week swim TT to see where I am at, and a bit of a taper at the end of the week.

 

[DolphinsPhan]

Can't wait to hear the Chicago race reports.

Nice easy 11 miler yesterday. Can't believe how easy it is to go out and run 11 miles after 9 weeks of marathon training. It was like nothing.

As far as time/speed go...I am slow and have no problem with it. My pace for my 11 miler yesterday was 11m/m. Time/pace only matters to the individual. Running my first marathon in October (Chicago) and have absolutely no time goal. My goal is to finish and that will be a huge accomplishment for me. I have enough to think about and don't need to worry about whether or not I am keeping a certain pace. I will worry about time for my 2nd marathon

Off to Boston for work this week. Should be fun doing some training runs in Boston.

 

[jmcc]

Trying to track these guys in Chicago today. Nothing is up at the site yet.

http://results.active.com/pages/page.jsp?eventLinkageID=446

gruecd #1456

2y2bb #4461

wraith #5116

triman #2695

I think that is everyone in the run?

I will keep checking for results. So far nothing.

 

[jmcc]

Trying to track these guys in Chicago today. Nothing is up at the site yet.

http://results.active.com/pages/page.jsp?eventLinkageID=446

gruecd #1456

2y2bb #4461

wraith #5116

triman #2695

I think that is everyone in the run?

I will keep checking for results. So far nothing.

Results are in:Gruecd I am not racing comes in at 1:33:07

Triman 1:40:08

2Y2BB 1:50:10

Wraith 1:55:09

These are chip times.

Congratulations guys. Cant wait for the reports.

 

[jmcc]

For the record, I didn't say that I was going to race. Just that it would be hard not to....

My guess is 1:31:50.

No way. It's either gonna be 1:29-1:30, or it's gonna be 1:35. No middle ground.

Looks like he hit the middle ground with 1:33:07

 

[jmcc]

Looks like a girl won this with 1:08:05

Is that typical? I would assume a man would win every time?

 

[jmcc]

Pace

Gruecd 7:07

Triman 7:42

2Y2BB 8:25

Wraith 8:48

Man those numbers make me feel like a woos. I need to work harder.

 

[jmcc]

I am just now realizing that I run 6 miles in 1:40:00. You guys are unbelievable.

 

[tri-man 47]

Can't believe how easy it is to go out and run 11 miles after 9 weeks of marathon training. It was like nothing.

Off to Boston for work this week. Should be fun doing some training runs in Boston.

Just listen to yourself!!! When I was in Boston recently, I saw a couple different groups (one a very large crowd) working the Beacon Street hills ...I believe that was on a Tuesday morning (7:30-8 am?). Tough hills, but maybe worth finding 'em. Otherwise, they've got nice bike paths along the river ...easy to access at a number of points.

---

90 minutes hard on the bike yesterday morning ...still unsure about whether to race a tri next Sunday.

---

OK, the 1/2-marathon: Gosh, it felt good for me. I really nailed it! I show 1:40:53 (7:42/mile pace). For an early morning warm-up, I rode my bike real easy alongside gruecd during his light run. Did a bit of running/stretching before the race and felt primed and ready. ETA: Took off at 7:40/mile pace, and as the miles went on, held the pace very steady. I generally felt pretty strong throughout and kept a very good focus on my rhythm and stride. I'm pleased!

It was great to meet 2Young and his wife - a really nice couple. Good to hear more details about their kids' races. Always good to see Wraith and gruecd again! We had a nice time together at the expo and then over dinner ...took gruecd to the local ale house later on, and a hot young lady that I know (v'ball friend of my son's) happened to come by, stop by, and keep us entertained for a while (until she left with her friend, the well-endowed bartender).

 

[jmcc]

Can't believe how easy it is to go out and run 11 miles after 9 weeks of marathon training. It was like nothing.

Off to Boston for work this week. Should be fun doing some training runs in Boston.

Just listen to yourself!!! When I was in Boston recently, I saw a couple different groups (one a very large crowd) working the Beacon Street hills ...I believe that was on a Tuesday morning (7:30-8 am?). Tough hills, but maybe worth finding 'em. Otherwise, they've got nice bike paths along the river ...easy to access at a number of points.

---

90 minutes hard on the bike yesterday morning ...still unsure about whether to race a tri next Sunday.

---

OK, the 1/2-marathon: Gosh, it felt good for me. I really nailed it! I show 1:40:53 (7:42/mile pace). For an early morning warm-up, I rode my bike real easy alongside gruecd during his light run. Did a bit of running/stretching before the race and felt primed and ready. Took off at 7:45/mile pace, and as the miles went on, the pace actually picked up a bit. I generally felt pretty strong throughout and kept a very good focus on my rhythm and stride. I'm pleased!

It was great to meet 2Young and his wife - a really nice couple. Good to hear more details about their kids' races. Always good to see Wraith and gruecd again! We had a nice time together at the expo and then over dinner ...took gruecd to the local ale house later on, and a hot young lady that I know (v'ball friend of my son's) happened to come by, stop by, and keep us entertained for a while (until she left with her friend, the well-endowed bartender).

 

[wraith5]

Looks like a girl won this with 1:08:05

Is that typical? I would assume a man would win every time?

The "girl" is actually a world-class runner - Kara Goucher. This 1/2 doesn't really attract a huge world class group, at least as of now. Her finish was apparently pretty impressive as she passed the guy who took second right towards the end of the race. Four pics of the FBGs who ran the Chicago RnR 1/2 (and 2Young's lovely and charming wife in one of them) can be found here. There's also a picture of Tri and his Woody from his last trail race, which I'd failed to post previously.

I'm being summoned to play baseball with the kids, so I'll post about my race experience later tonight. Just wanted to get those pics posted.

 

[Sand]

The "girl" is actually a world-class runner - Kara Goucher. This 1/2 doesn't really attract a huge world class group, at least as of now. Her finish was apparently pretty impressive as she passed the guy who took second right towards the end of the race.

She's yummy.Sadly she is way, way too fast to try and follow.