Ran a 10k in June (8 Viewers)

[Sand]

FWIW: I just registered for my race this Saturday! It's on.

I think you have less to worry about than you might believe.

Liquors, get your mental imaging prepped now. You know you'll be seriously challenged by this race. I expect that you'll endure and succeed, but it will be quite the contest! So plant some mental seeds over coming days and have them ready come race day. I've even taken to writing some 'cheat notes' on my arm by my watch just so I don't forget (like my daughter's initials for the marathon).

I was pointing out that there isn't 11,000 feet of climbing in that course. I did not say that it wasn't challenging, just that it wasn't Mont Ventoux as the Garmin data might have led one to believe.Not sure why I get a for spending a half hour analyzing the course to see what he is really facing.

 

[pigskinliquors]

FWIW: I just registered for my race this Saturday! It's on.

I think you have less to worry about than you might believe.

Liquors, get your mental imaging prepped now. You know you'll be seriously challenged by this race. I expect that you'll endure and succeed, but it will be quite the contest! So plant some mental seeds over coming days and have them ready come race day. I've even taken to writing some 'cheat notes' on my arm by my watch just so I don't forget (like my daughter's initials for the marathon).

I was pointing out that there isn't 11,000 feet of climbing in that course. I did not say that it wasn't challenging, just that it wasn't Mont Ventoux as the Garmin data might have led one to believe.Not sure why I get a for spending a half hour analyzing the course to see what he is really facing.

I've seen parts of the course, and you are right that I'm not climbing mountains, but there are constant elevation changes, and the trails are pretty rough (large roots everywhere). To me, it will be like climbing mountains, as I haven't done very little hill or trail training. I'm a trail virgin (but willing to learn). Tri-Man: thanks for reminding me of the mental side. I generally consider it one of my strengths. I've typically surprised myself when I've under-trained, and have my last three races (all with minimal training, but results better than expected) will give me something to fall back on. For HH100, I was much less prepared than I am for this, and still had a career ride. I attribute it to having well-rested legs, and weather cooler than I trained in. I should have both of these for Saturday's run. I truly expect to be able to do this, though there is certain to be multiple moments that doubt will enter my mind. I'll visualize everyone on the board telling me

, along with HTFU throughout the race. The toughest part will be to keep my ego out of it. I'm going to have to choose moments to walk, and will have to find a way to keep it slow and steady.

 

[tri-man 47]

FWIW: I just registered for my race this Saturday! It's on.

I think you have less to worry about than you might believe.

:X Liquors, get your mental imaging prepped now. You know you'll be seriously challenged by this race. I expect that you'll endure and succeed, but it will be quite the contest! So plant some mental seeds over coming days and have them ready come race day. I've even taken to writing some 'cheat notes' on my arm by my watch just so I don't forget (like my daughter's initials for the marathon).

I was pointing out that there isn't 11,000 feet of climbing in that course. I did not say that it wasn't challenging, just that it wasn't Mont Ventoux as the Garmin data might have led one to believe.Not sure why I get a for spending a half hour analyzing the course to see what he is really facing.

Sorry! You got for the comment as it stood. But I added because I knew I was taking your comment completely out of context ...that you were only commenting on the not-as-extreme-as-presented hills. No worries, mate!Gruecd making faces over Desiree Ficker? Hmm.

 

[pigskinliquors]

Gruecd making faces over Desiree Ficker? Hmm.

NTTAWWT. Me likey. Yumm.

 

[Sand]

Gruecd making faces over Desiree Ficker? Hmm.

NTTAWWT. Me likey. Yumm.

Perhaps his eyesight is going a tad? Here, this will snap him out of it.

 

[Darrinll40]

Hey guys, thanks for all the analysis the last couple days. I feel like I have been flooding the thread with all my posting. My only goal is to be faster in the next half coming up in January, and I am working out in my head how to achieve that goal.

I am feeling pretty good right now so I am planning on a nice slow 3 miles or so this afternoon. The same tomorrow, then a long run on Saturday and a medium run on Sunday. Next week I am going to incorporate .25-.5 mile intervals at my LT level into either the Tuesday or Wednesday runs.

My next race is a 10 miler on Thanksgiving and my goal is two hours, should be easy.

 

[jonmhend]

Hey guys, thanks for all the analysis the last couple days. I feel like I have been flooding the thread with all my posting. My only goal is to be faster in the next half coming up in January, and I am working out in my head how to achieve that goal.I am feeling pretty good right now so I am planning on a nice slow 3 miles or so this afternoon. The same tomorrow, then a long run on Saturday and a medium run on Sunday. Next week I am going to incorporate .25-.5 mile intervals at my LT level into either the Tuesday or Wednesday runs. My next race is a 10 miler on Thanksgiving and my goal is two hours, should be easy.

I like the frequent posts Darrin - seems like I check into this thread 3 times a day and find myself disappointed if no one has posted.Question for you - I saw your posts from a few years ago on your blog and I think you've made some references to your current fitness level not being what it once was. Assuming that is the case, and if I can ask (feel free to ignore), did you stop running or go back into old habits to lose some of the fitness you had attained? I'm really only asking because I'm also a new runner and am looking to avoid the pitfalls of letting up once I've completed my 2 half marathons in the next few months. My plan is to just to keep some races on the schedule. I think that will keep me motivated. I'm even considering some tri's for next spring.BTW, I'm also running a 10miler on Thanksgiving. The wifey wasn't too keen on it since I'm the master turkey fryer and it seems like we're always running around getting ready for the big family get together. I just looked at her and said "Hey, I'm just doing it for the kids" - she just smiled gave me that "OK I know that was total BS, but I still want you to be healthy" look. Works every time. Now she's worried I might start planning vacations around running...______My training update: ran 9 Saturday, 4.25 Monday, and 5.75 today. The long run on Saturday was at about 9:50 pace, Monday and Tuesday was consistently around 9:10 - I never would have been able to maintain that pace a month or 2 ago.

 

[gruecd]

Gruecd making faces over Desiree Ficker? Hmm.

OK, that one's better. But I still prefer Kara. Thanks, Sand. Darrin, Steve, and Bentley - Great races this past weekend!!!

-------------------------------------------

Anyway...got back last night from NYC, and since it was really just more of a "fun run" for me, I thought I'd just share my thoughts on the overall experience in lieu of writing a traditional "race report."

Overall, it was a neat experience, and it was nice to do another one of the five majors. I had a ton of fun running with my friend Beth from RWOL (who ran 2:57 in Chicago), and it was great to hang out with some of my other RWOL friends at the pub later that night.

I thought the race itself was pretty cool, but overall it was a little anti-climatic for me. The initial climb over the Verrazano Bridge was definitely memorable, as were the run up Lafayette Ave in Brooklyn, the turn off the Queensboro Bridge and onto First Ave, and the last few miles up Fifth Ave and into Central Park. Other stretches were kinda "blah" for me, especially the Jewish area in Brooklyn, where I felt like all the energy just disappeared for a while. Overall, I thought that the crowds at Chicago were actually better, even despite the fact that it was 20 degrees colder there.

Tactically, I thought it was a tough course. Beth and I both mentioned on a couple of occassions how hilly it was. Obviously, we both knew about the bridges, but I guess we (or at least "I") wasn't expecting all the long, gradual uphills. It was fine for cruising along, but I know we both said that it wouldn't be a marathon that we'd ever want to race.

All-in-all, ended up running 3:19:34. I didn't have any sort of time goal going in, but I did end up pushing myself the last few miles to make sure that I'd get in under 3:20. I felt really good through about 18 miles and OK until about 22, where I told Beth to go ahead. The girl's a #######' machine. The last four miles were basically a matter of putting the head down and gutting it out, but the body actually responded pretty well coming off the 3:06 in Chicago just three weeks ago.

In summary, I guess I'd say that I'm glad I did it, but I doubt it's one that I'll ever do again. It's an expensive trip, and with all due respect to my friends in and around NYC, the race itself just wasn't "special" enough for me to justify putting up with all the logistical issues of getting around town, etc. More importantly, there are so many awesome fall races here in the Midwest (Chicago, Twin Cities, etc.) that it's just hard to justify spending so much money and effort going somewhere else. Thanks again to all you guys for your support here and on FB!!

 

[Darrinll40]

Hey guys, thanks for all the analysis the last couple days. I feel like I have been flooding the thread with all my posting. My only goal is to be faster in the next half coming up in January, and I am working out in my head how to achieve that goal.I am feeling pretty good right now so I am planning on a nice slow 3 miles or so this afternoon. The same tomorrow, then a long run on Saturday and a medium run on Sunday. Next week I am going to incorporate .25-.5 mile intervals at my LT level into either the Tuesday or Wednesday runs. My next race is a 10 miler on Thanksgiving and my goal is two hours, should be easy.

I like the frequent posts Darrin - seems like I check into this thread 3 times a day and find myself disappointed if no one has posted.Question for you - I saw your posts from a few years ago on your blog and I think you've made some references to your current fitness level not being what it once was. Assuming that is the case, and if I can ask (feel free to ignore), did you stop running or go back into old habits to lose some of the fitness you had attained? I'm really only asking because I'm also a new runner and am looking to avoid the pitfalls of letting up once I've completed my 2 half marathons in the next few months. My plan is to just to keep some races on the schedule. I think that will keep me motivated. I'm even considering some tri's for next spring.BTW, I'm also running a 10miler on Thanksgiving. The wifey wasn't too keen on it since I'm the master turkey fryer and it seems like we're always running around getting ready for the big family get together. I just looked at her and said "Hey, I'm just doing it for the kids" - she just smiled gave me that "OK I know that was total BS, but I still want you to be healthy" look. Works every time. Now she's worried I might start planning vacations around running...______My training update: ran 9 Saturday, 4.25 Monday, and 5.75 today. The long run on Saturday was at about 9:50 pace, Monday and Tuesday was consistently around 9:10 - I never would have been able to maintain that pace a month or 2 ago.

After I lost all my weight in from Jan 2006 to Dec 2006 I was stuck at about 230ish pounds, that's when I started running. After 11 months of training I did my 1:56 half and 1:25 ten miler. But I lost weight because I was running.In early 2008 I decided that I wanted to run a marathon, then I took a 15 mile run in April and did fairly well. Two weeks later I tried again and had foot pain after 7 miles so stopped. I got different shoes and tried again. It was so hot that time in May I finished about 5 before stopping. The marathon I was planning for was Thanksgiving weekend, it ended up being a bad choice for my first one. Most of the training for that must take place in the heat here so I really wimped out that summer. I never really went back until July of this year. When I stopped running I started putting a bit of weight back on because I was still eating like I was running. That is the best explanation I can come up with. I got to about 250ish when I started running again. I was never in danger of being the complete fat slob I once was, but I missed wearing my size 34 Levis. In some ways this was a nice lesson for me, especially on training and technique. The hard part is getting motivated to run in the hot Florida summers. There aren't really any races nearby after May and before August, so I need a goal to tough it out in the heat. I am planning on running in the Jan. 2011 Disney marathon. That means next year I train in October, November, and December when it will be cooler. I seem to have rambled so I hope somewhere in this post is the answer you were looking for.ETA: I forgot that I also started playing World of Warcraft somewhere in there and my home life got very sedentary. I finally tired of it in August, but I was already starting to run again before I quit. A person's OCD can only handle so much at once.

 

[Darrinll40]

-------------------------------------------

since it was really just more of a "fun run" for me,

All-in-all, ended up running 3:19:34.

Does not compute.

 

[Darrinll40]

Hey guys, thanks for all the analysis the last couple days. I feel like I have been flooding the thread with all my posting. My only goal is to be faster in the next half coming up in January, and I am working out in my head how to achieve that goal.I am feeling pretty good right now so I am planning on a nice slow 3 miles or so this afternoon. The same tomorrow, then a long run on Saturday and a medium run on Sunday. Next week I am going to incorporate .25-.5 mile intervals at my LT level into either the Tuesday or Wednesday runs. My next race is a 10 miler on Thanksgiving and my goal is two hours, should be easy.

BTW, I'm also running a 10miler on Thanksgiving. The wifey wasn't too keen on it since I'm the master turkey fryer and it seems like we're always running around getting ready for the big family get together. I just looked at her and said "Hey, I'm just doing it for the kids" - she just smiled gave me that "OK I know that was total BS, but I still want you to be healthy" look. Works every time. Now she's worried I might start planning vacations around running...

I am lucky in this regard. Every year we have Thanksgiving with Steve and his wifey, and Christmas is at our place. So Steve, my wife, and I all go to the 10 miler while his wife stays home to cook. My wife goes to take the pictures of Steve, myself, and all the girls for you guys to ogle.

 

[pigskinliquors]

My wife goes to take the pictures of Steve, myself, and all the girls for you guys to ogle.

Please let your Mrs. know how much we appreciate her service to this thread!

 

[gruecd]

Now she's worried I might start planning vacations around running...

Be careful with this one. Very slippery slope, and I speak from experience. It's very difficult making this work unless your wife is a runner/athlete, too, so just make sure you also schedule vacations that are geared solely towards something that she wants to do, too.

 

[gruecd]

-------------------------------------------

since it was really just more of a "fun run" for me,

All-in-all, ended up running 3:19:34.

Does not compute.

Just wait until you guys see what I try to do at Boston....

 

[wraith5]

-------------------------------------------

since it was really just more of a "fun run" for me,

All-in-all, ended up running 3:19:34.

Does not compute.

 

[wraith5]

Now she's worried I might start planning vacations around running...

Be careful with this one. Very slippery slope, and I speak from experience. It's very difficult making this work unless your wife is a runner/athlete, too, so just make sure you also schedule vacations that are geared solely towards something that she wants to do, too.

My Tucson trip (now officially booked BTW) is my first solo and most likely one of the only destination races I'll do (although we all went down for the Indy 1/2 a few years ago and stayed with friends there). Mrs. Wraith was NOT happy about the idea (leaving her for three days - the weekend nonetheless! - with my 3 & 4 year olds!!) but I'll be visiting my cousin and Mrs. Wraith doesn't have an interest in traveling w/kids for that at this point so that was my only out. Related subject, I realized this morning that Mrs. Wraith is out of town this weekend, so my long run can't be done on Sat or Sun . I think I'm going to have to switch my tempo & long runs and take a 1/2 day on Friday to run my 22 miles then run my tempo on the treadmill on Sunday. Not ideal, but not much other choice.

 

[pmbrown_22]

Guys, great race reports.

Not much from me lately. I have been running to keep up the fitness, but I am leaving for Turks and Caicos on Friday for a week. Will probably do a little bit of running while I am down there, but I am more looking forward to just relaxing and playing with the family while down there.

I may not be out here posting at all for a bit until I get back, but when back I will hopefully be at full force and ready to get back into it.

Catch you guys on the flip side.

 

[gruecd]

I think I'm going to have to switch my tempo & long runs and take a 1/2 day on Friday to run my 22 miles then run my tempo on the treadmill on Sunday. Not ideal, but not much other choice.

You know you're obsessed with running when you start planning work around it. LOVE it. Welcome to the club.

 

[Darrinll40]

Just checked the weather today and it is cloudy with a chance of rain and a blessed 74. Though because of the time change the sun now sets at 5:30, and there are very few street lights where I live. Looks like my 6 pm evening runs just became 4:30 runs.

It's funny, I am thinking that 74 this afternoon is great, yet Sunday when I awoke and saw it was already 73 I was depressed. But 74 in the PM is much better that 73 at 4 am.

 

[Keggers]

I think I'm going to have to switch my tempo & long runs and take a 1/2 day on Friday to run my 22 miles then run my tempo on the treadmill on Sunday. Not ideal, but not much other choice.

You know you're obsessed with running when you start planning work around it. LOVE it. Welcome to the club.

Personally, I'm not there yet. But I can admire the dedication! That being said, I'm starting to plan around the upcoming holiday season.

 

[pigskinliquors]

Just checked the weather today and it is cloudy with a chance of rain and a blessed 74. Though because of the time change the sun now sets at 5:30, and there are very few street lights where I live. Looks like my 6 pm evening runs just became 4:30 runs.It's funny, I am thinking that 74 this afternoon is great, yet Sunday when I awoke and saw it was already 73 I was depressed. But 74 in the PM is much better that 73 at 4 am.

Mornings at 73 suck, because it is much more humid then as well. My legs didn't know what to do in 58 degree weather this morning My brain was telling me that I'm tapering and to slow down, but my legs wouldn't listen. Unfortunately, Saturday's predicted temps are still high (mid-70's during the end of my race)

 

[wraith5]

I think I'm going to have to switch my tempo & long runs and take a 1/2 day on Friday to run my 22 miles then run my tempo on the treadmill on Sunday. Not ideal, but not much other choice.

You know you're obsessed with running when you start planning work around it. LOVE it. Welcome to the club.

Well, my kids won't allocate me any vacation time!!

 

[2Young2BBald]

-------------------------------------------

since it was really just more of a "fun run" for me,

All-in-all, ended up running 3:19:34.

Does not compute.

Just wait until you guys see what I try to do at Boston....

Does it involve Beth The ####### Machine? Oh, you meant ####### Machine, like she runs like a machine, nevermind. Cool write up up on NYC, glad you enjoyed it!!

 

[2Young2BBald]

FWIW: I just registered for my race this Saturday! It's on.

I think you have less to worry about than you might believe.

Liquors, get your mental imaging prepped now. You know you'll be seriously challenged by this race. I expect that you'll endure and succeed, but it will be quite the contest! So plant some mental seeds over coming days and have them ready come race day. I've even taken to writing some 'cheat notes' on my arm by my watch just so I don't forget (like my daughter's initials for the marathon).

I was pointing out that there isn't 11,000 feet of climbing in that course. I did not say that it wasn't challenging, just that it wasn't Mont Ventoux as the Garmin data might have led one to believe.Not sure why I get a for spending a half hour analyzing the course to see what he is really facing.

I've seen parts of the course, and you are right that I'm not climbing mountains, but there are constant elevation changes, and the trails are pretty rough (large roots everywhere). To me, it will be like climbing mountains, as I haven't done very little hill or trail training. I'm a trail virgin (but willing to learn). Tri-Man: thanks for reminding me of the mental side. I generally consider it one of my strengths. I've typically surprised myself when I've under-trained, and have my last three races (all with minimal training, but results better than expected) will give me something to fall back on. For HH100, I was much less prepared than I am for this, and still had a career ride. I attribute it to having well-rested legs, and weather cooler than I trained in. I should have both of these for Saturday's run. I truly expect to be able to do this, though there is certain to be multiple moments that doubt will enter my mind. I'll visualize everyone on the board telling me

With this sucker being as technical as it sounds, here is a quickie piece of advice. The longest dirt race I've done is "only" a 1/2 marathon, but what I have found trail racing in general, is that I only trip and fall on the uphills and not the down hills (I know I have jinxed myslef for Sunday's Trail Race). I think it has to do with focus. Going downhill, you'll natuarally be moving faster and looking down to see what is coming up. On the uphills, you tend to look ahead and am moving slower and I think the brain checks out a bit. Falling sucks and when its done in shorter races it can get you run over (I have been the runner and the runee). So, maintain focus on the uphills. If it is a "rooty" as it sounds, pick the roots out visually like steps on a staircase and push down with your arms on the tops of your kness for an extra push.

 

[jonmhend]

The hard part is getting motivated to run in the hot Florida summers. There aren't really any races nearby after May and before August, so I need a goal to tough it out in the heat. I am planning on running in the Jan. 2011 Disney marathon. That means next year I train in October, November, and December when it will be cooler.

Thanks Darrin - lots of relevant points in there, but this is the key one for me. I live in AZ so I also have to deal with the hot summers. A friend from Chicago wants me to run the marathon with him next year, but I'm not sure I can given when the bulk of the training would need to be.

 

[Darrinll40]

Just finished 3.5 and it felt great. I started at a nice easy pace, but felt so good I kept speeding up to finish in 38:19. I hit under 9 m/m pace 4 times according to Garmin and felt like I was flying. There was no pain at all from Sunday I am happy to say.

For the first time I wore my Garmin HR monitor and averaged 130 bpm with a high of 176. I am not sure what it means so would like some advice from you guys. I think the 130 average means I was not going hard enough. Here is the data.

 

[prosopis]

I don't know if this article has been referenced here, but it claims to be a good way to increase VO 2 Max.

Most of it is what the more experienced runners have been saying.

Nice article.The problem with these articles for me is I dont know what a "race pace" or "5k pace" is. Do I have to have a garmin thing to figure this stuff out?

This paragraph which I copy/pasted is like reading russian to me:

THE WORKOUT: Two to eight mile repetitions at goal race pace with two to five minutes rest. "Pay attention to the stride, the arm swing, and the breathing rate," says Paul. "This will help your body 'memorize' that speed." When you first try the goal-pace-mile workout, do two to three intervals followed by a three-to five-minute recovery jog. As you get closer to your goal race, add more repeats and decrease the recovery period. To fine-tune your timing, include this workout in the final three weeks of training.

I just dont get it. I need one of those running for idiots books.

Race pace, is simply the pace that you anticipate running at. To calculate your "Race Pace" for different distances, use the following calculator, by simply inputing one race result in, to get pace for other distances. "

Repetitions (also called repeats or intervals) are simply running a distance/time at a faster pace, followed by a certain distance/time rest. This article is pushing 1 mile repeats/intervals, with 3 to 5 minute recovery jogs. It also mentions that you should use your half marathon pace as your "tempo pace" and 5k pace for "race pace."

ThanksI put in my last 5k 30mins 45 secs. It gave me different times I would finish different races. How do I use that info for the workout above? Do I need a stop watch or garmin thing to make sure I am running two to eight mile repetitions at goal race pace? and then rest 2-5 mins?

What if I dont have a garmin thing?

 

[Dexter]

My 3 miler became a 6 miler. 4 days till Iceman.

 

[2Young2BBald]

Cool little run this evening. I am out of town on business and found a rails to trails trailhead about 4 miles from my hotel. Unfortunately, rains over the weekend took the awesome colors off the trees, because the color was awesome as of last week, but it made for beautiful cover on the trail. I did 5 miles (wanted to do more, but it got dark too fast), doing 2.5 out and back. Other than passing one guy on a bike, the trail was all mine. It was strange to hear the woosh of leaves behind me. Several times I looked back thinking there was a bike coming up on me.

 

[gruecd]

Some of my pics for NYC are up. It sucks, because I really like some of 'em, so I suppose now I'll have to buy 'em. Grr...

 

[SteveUK]

Just finished 3.5 and it felt great. I started at a nice easy pace, but felt so good I kept speeding up to finish in 38:19. I hit under 9 m/m pace 4 times according to Garmin and felt like I was flying. There was no pain at all from Sunday I am happy to say.

For the first time I wore my Garmin HR monitor and averaged 130 bpm with a high of 176. I am not sure what it means so would like some advice from you guys. I think the 130 average means I was not going hard enough. Here is the data.

There surely is something wrong with the data recording - I don't think there is anyway you can run with a heart rate of 70-80. The second part of the run looks more reasonable - 160+. Make sure the chest strap is not too loose or the battery may need replacing?

 

[Darrinll40]

Just finished 3.5 and it felt great. I started at a nice easy pace, but felt so good I kept speeding up to finish in 38:19. I hit under 9 m/m pace 4 times according to Garmin and felt like I was flying. There was no pain at all from Sunday I am happy to say.

For the first time I wore my Garmin HR monitor and averaged 130 bpm with a high of 176. I am not sure what it means so would like some advice from you guys. I think the 130 average means I was not going hard enough. Here is the data.

There surely is something wrong with the data recording - I don't think there is anyway you can run with a heart rate of 70-80. The second part of the run looks more reasonable - 160+. Make sure the chest strap is not too loose or the battery may need replacing?

Yea, I saw that too. I think the sensor moved a bit when I first started. I will probably try a new battery tomorrow if I remember.

 

[prosopis]

I just watched this movie called The Runner. Awesome and inspiring. I recommend it.

http://www.imdb.com/title/tt0816638/

 

[pigskinliquors]

ThanksI put in my last 5k 30mins 45 secs. It gave me different times I would finish different races. How do I use that info for the workout above? Do I need a stop watch or garmin thing to make sure I am running two to eight mile repetitions at goal race pace? and then rest 2-5 mins?What if I dont have a garmin thing?

You don't need a Garmin, but it certainly helps! The distances for different races will give you race pace for EVERY distance listed. For intervals or repeats, you typically want to run a pace slightly slower than 5k pace. When you are training for a race (i.e., a half marathon), when they ask you to do a "pace run" that means you are going to try to run that pace (= just use the conversion from your 5k pace to the half marathon pace and use that). If you don't have a Garmin; use your car or bike, and try to get accurate mileage for a route you typically do (learn where every half mile is). I usually run 1 mile intervals followed by half mile rests. To mimic this type of run; do a 1 mile warm-up = very slow; then at the 1 mile marker run slightly slower (i.e. 15 seconds) than 5k pace (to know the pace you ran, use your normal watch, and time how long it took you to run from mile marker 1 to 2 (adjust your exertion for the next one depending on how close you were to the desired pace); then run very slowly for .5 miles; and do your second interval at the 2.5 mile marker (you ran 1 mile warm-up; 1 mile at 5k+ pace; and .5 mile cool down); rinse and repeat at the 3.5 mile marker. You can start with just 2 intervals, and gradually build the number that you are doing up. You can do the same thing with .5 mile intervals, followed by .25 mile rests. If you are doing half mile intervals you can get a good prediction of marathon speed. The time it take you per .5 miles (on average) to do 10 in a row (with .25 mile rests) should predict your marathon speed (i.e., if you can average 3:30 for 10 intervals, you should be able to run a 3:30 marathon).

 

[BassNBrew]

Monday am: lift/cardio, Monday pm: lift

Tuesday am: lift, Tuesday pm: run/lift/cardio

Wednesday am: lift

Actually gained 3 pounds. But I'm sure it's all muscle

 

[Keggers]

The past two days have been very good!

Monday I did 7 miles at 8:05 pace. Felt comfortable the whole run!

Tuesday I did 3 mile repeats at 6:18 pace with 800 recoveries at 8:57 pace. Add in a mile warm-up and a mile cool down...I did 6 miles in 45:45 (7:37 pace).

 

[BassNBrew]

The past two days have been very good! Monday I did 7 miles at 8:05 pace. Felt comfortable the whole run! Tuesday I did 3 mile repeats at 6:18 pace with 800 recoveries at 8:57 pace. Add in a mile warm-up and a mile cool down...I did 6 miles in 45:45 (7:37 pace).

Ship me some of that speed dude. At this rate we'll have another BM qualifier.

 

[jonmhend]

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

Bought these last night and wore them for a few hours. Way too early to tell, but I would say I didn't feel some of the normal ache in my calves especially. Don't know that I'll ever feel comfortable running in them, but for recovery I'm cautiously optimistic. They also provided quite the comic relief the first time the wife and kids saw me in them.

 

[Darrinll40]

Well crap. Over a month ago I weighed myself at home and came in at 248, today at a free health screening at work I weighed 248. Now what the #### is with that. Over the last 3 weeks I have been at or near 20 miles a week, and for 95% of that time I have not been eating too much, and not eating anything bad for me. On the other side, I have gone down almost two pants sizes and all of my clothes are getting looser. I have even noticed my gut getting a bit smaller. So, either I am putting on more muscle, or my digital scale at home is a lying ### dog. Either way this just adds a bit of motivation for me. Going to go home tonight and do another 3.5 getting ready for 8+ on Saturday.

Next week starts the intervals. Good times.

Oh, I got the free health screening because with that, my insurance company is going to pay for a gym membership.

Besides the weight they also did Cholesterol, BP, and glucose.

Total cholesterol was 141

HDL 38 (low)

Glucose was 118 non fasting (normal)

BP was 122/84 which is high as normal is 120/80. But I am carrying all that extra weight.

Oh yea, somehow I shrank an inch from my last doctors visit. I am now 5'11" <sigh>

And my BMI is in the obese range.

Short and fat.

If I didn't feel so good it would be depressing.

 

[pigskinliquors]

Well crap. Over a month ago I weighed myself at home and came in at 248, today at a free health screening at work I weighed 248. Now what the #### is with that. Over the last 3 weeks I have been at or near 20 miles a week, and for 95% of that time I have not been eating too much, and not eating anything bad for me. On the other side, I have gone down almost two pants sizes and all of my clothes are getting looser. I have even noticed my gut getting a bit smaller. So, either I am putting on more muscle, or my digital scale at home is a lying ### dog. Either way this just adds a bit of motivation for me. Going to go home tonight and do another 3.5 getting ready for 8+ on Saturday.Next week starts the intervals. Good times. Oh, I got the free health screening because with that, my insurance company is going to pay for a gym membership.Besides the weight they also did Cholesterol, BP, and glucose.Total cholesterol was 141HDL 38 (low)Glucose was 118 non fasting (normal)BP was 122/84 which is high as normal is 120/80. But I am carrying all that extra weight. Oh yea, somehow I shrank an inch from my last doctors visit. I am now 5'11" <sigh>And my BMI is in the obese range. Short and fat. If I didn't feel so good it would be depressing.

Great to see your plan of attack! Your cholesterol and BP are not in that bad of shape. The fact that you are getting back at it also means they will even get better. One of the things that I've noticed as I've gotten older, is that I don't lose weight for quite a few weeks when I start working out more strenuously. You (and BnB) are probably spot on, that you are gaining muscle; which will eventually assist you in burning fat (losing weight). Just keep to your plan, and don't do it based on a scale or BMI. If you take Tiger Woods or Michael Jordan's BMI; they are also obese (muscle weighs more than fat). Just keep getting yourself stronger and your cholesterol and blood pressure (much more important stat's), will get better. = Keep at it!!!!!

 

[Darrinll40]

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

Bought these last night and wore them for a few hours. Way too early to tell, but I would say I didn't feel some of the normal ache in my calves especially. Don't know that I'll ever feel comfortable running in them, but for recovery I'm cautiously optimistic. They also provided quite the comic relief the first time the wife and kids saw me in them.

As posted already, I am having a different day, yet I can't get over the fact that someone makes socks that cost 53.99? Their socks for crying out loud. Maybe you get a lifetime supply? I know I cringed the first time I paid 6.99 for one pair of running socks. OMG , I mean, socks.

 

[wraith5]

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

Bought these last night and wore them for a few hours. Way too early to tell, but I would say I didn't feel some of the normal ache in my calves especially. Don't know that I'll ever feel comfortable running in them, but for recovery I'm cautiously optimistic. They also provided quite the comic relief the first time the wife and kids saw me in them.

As posted already, I am having a different day, yet I can't get over the fact that someone makes socks that cost 53.99? Their socks for crying out loud. Maybe you get a lifetime supply? I know I cringed the first time I paid 6.99 for one pair of running socks. OMG , I mean, socks.

Actually they are $59.99 unless you are a "VIP." I didn't notice that until you said something - that's insane.

 

[gruecd]

The past two days have been very good!

Monday I did 7 miles at 8:05 pace. Felt comfortable the whole run!

Tuesday I did 3 mile repeats at 6:18 pace with 800 recoveries at 8:57 pace. Add in a mile warm-up and a mile cool down...I did 6 miles in 45:45 (7:37 pace).

That's good work on those intervals, Keggers. I may have already asked you this, but are you doing the Noodleini on the 29th? Or the Festival Foods 5-mile Turkey Trot on Thanksgiving??Yesterday I took a 30-minute walk in the morning, and then last night I did 20 minutes on the elliptical, lifted chest and triceps, and did some abs. Legs are actually feeling pretty good, so I might try an easy 3-4 miles outside tonight. Not sure. Gonna try to hit the gym tomorrow night to shoot around a bit, then maybe play some pick-up ball on Friday morning. Seeing the basketball highlights on SportsCenter is getting me motivated.

 

[SteveUK]

Well crap. Over a month ago I weighed myself at home and came in at 248, today at a free health screening at work I weighed 248. Now what the #### is with that. Over the last 3 weeks I have been at or near 20 miles a week, and for 95% of that time I have not been eating too much, and not eating anything bad for me. On the other side, I have gone down almost two pants sizes and all of my clothes are getting looser. I have even noticed my gut getting a bit smaller. So, either I am putting on more muscle, or my digital scale at home is a lying ### dog. Either way this just adds a bit of motivation for me. Going to go home tonight and do another 3.5 getting ready for 8+ on Saturday.Next week starts the intervals. Good times. Oh, I got the free health screening because with that, my insurance company is going to pay for a gym membership.Besides the weight they also did Cholesterol, BP, and glucose.Total cholesterol was 141HDL 38 (low)Glucose was 118 non fasting (normal)BP was 122/84 which is high as normal is 120/80. But I am carrying all that extra weight. Oh yea, somehow I shrank an inch from my last doctors visit. I am now 5'11" <sigh>And my BMI is in the obese range. Short and fat. If I didn't feel so good it would be depressing.

If it's any consolation I can tell you that, yes, your scale does lie. I have used it and it always a good couple of pounds lower than it should be (or at least compared to mine).I guess this means I am now officially taller than you...lolSo that's the good news out of the way.Went to the Doctor's office this morning about my ball of foot pain. It seems I have acquired a stress fracture in my foot Also had an x-ray and the Doc is going to call me with the results. So no running for me for a while (a minimum of 2 weeks and probably longer)

 

[Darrinll40]

If it's any consolation I can tell you that, yes, your scale does lie. I have used it and it always a good couple of pounds lower than it should be (or at least compared to mine).I guess this means I am now officially taller than you...lolSo that's the good news out of the way.Went to the Doctor's office this morning about my ball of foot pain. It seems I have acquired a stress fracture in my foot :( Also had an x-ray and the Doc is going to call me with the results. So no running for me for a while (a minimum of 2 weeks and probably longer)

Oh man, that sucks. Sounds like I will be alone on Thanksgiving. Will you be able to bike to at least try and stay in shape? I never had a stress fracture, so I don't know.

 

[wraith5]

1 mile warm-up, 1k (7:15 pace), 2k (7:33 pace), 1k (7:09), 1k (7:01), 1 mile cool-down. 400 meter rest interval between each repeat (some walking, mostly jogged it out). MUCH cooler out and overcast this morning - makes a dramatic difference for sure! I was very glad to be able to make my last repeat my fastest for once!

Did this same workout this morning with (not surprisingly) very similar results. 1k (7:05), 2k (7:29), 1k (7:09), 1k (7:17) w/ 400 meter walk/jog intervals. The last one was slowed a bit by a detour across a busy street so no big deal. The distances were slightly longer than 8/21 because I didn't switch to metric on my Garmin and miscalculated the conversion (by 80 yds or so for the 1k's - oops) so there's some accidental improvement there. Plus my HR was 3-4 bpm slower than in Aug so that's a good thing, too. I appear to have another nagging injury now - I pulled something in my left inner thigh last week during my speedwork. It's pretty deep - maybe it's part of the quad? I have no idea but it's been on/off since last Wed and now it's causing me to limp around a bit post-run today. Seemed to warm up OK on all 3 of my runs since I injured it but I pay a price afterwards. Hoping it just goes away...

 

[jonmhend]

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

Bought these last night and wore them for a few hours. Way too early to tell, but I would say I didn't feel some of the normal ache in my calves especially. Don't know that I'll ever feel comfortable running in them, but for recovery I'm cautiously optimistic. They also provided quite the comic relief the first time the wife and kids saw me in them.

As posted already, I am having a different day, yet I can't get over the fact that someone makes socks that cost 53.99? Their socks for crying out loud. Maybe you get a lifetime supply? I know I cringed the first time I paid 6.99 for one pair of running socks. OMG , I mean, socks.

"Yeah, but they're scientifically proven to..."

Actually I just went to the store without doing any comparison shopping. After putting them on the first time, I thought for that price they should follow me home and put them on for me. Let's just say that I'm not sure after a really long run that I'll have the energy to put them on...

Live and Learn

 

[pigskinliquors]

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

Bought these last night and wore them for a few hours. Way too early to tell, but I would say I didn't feel some of the normal ache in my calves especially. Don't know that I'll ever feel comfortable running in them, but for recovery I'm cautiously optimistic. They also provided quite the comic relief the first time the wife and kids saw me in them.

As posted already, I am having a different day, yet I can't get over the fact that someone makes socks that cost 53.99? Their socks for crying out loud. Maybe you get a lifetime supply? I know I cringed the first time I paid 6.99 for one pair of running socks. OMG , I mean, socks.

"Yeah, but they're scientifically proven to..."

Actually I just went to the store without doing any comparison shopping. After putting them on the first time, I thought for that price they should follow me home and put them on for me. Let's just say that I'm not sure after a really long run that I'll have the energy to put them on...

Live and Learn

Jon: make sure you wear them during your long runs, as they would be difficult as crap to put on after a long run. You should also leave them on for a good 30 minutes after if you can. I kid 2Young about them, but I am also a HUGE fan of them. I certainly can tell a difference between when I wear them, and when I don't. I have worn them for EVERY run, but approximately 3 this entire year. The ONLY real injury I've had this year was from a moderate run in which I didn't wear them I have worn them for every run since, knowing full well how much of a dork I look like in them!

 

[Darrinll40]

Went out for an easy run this evening, at least I meant to. After all I am still recovering from the race last Sunday. I started out at a comfortable pace, 11:02, then all I could hear was "fatass, faaatassss".

Started speeding up pretty much involuntarily and kept slowing down. "Fatass, faatassss", more speeding up.

I ended up with negative splits and had the second fastest run since I restarted. 3.51 in 36:45. The fastest run was a couple weeks ago when it was about 10 degrees cooler.

The first time I break 10 m/m/ I am adding a half mile to each of my mid week runs.

I am giving up on the heart rate monitor, it just doesn't work with me. Check out the screwy data.

fatasssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

LOL

 

[2Young2BBald]

Here are a few. Conclusive, no. But, I can say with strong conviction that I have cramped less in my calves and have felt an aerobic benefit. My new favorite to run in is the CW-X brand and Sugoi for recovery. I have been reading up on 2XUs. I'd like a sleeve I can swim in and still go sockless in the bike shores & Zoots for tris.

Bought these last night and wore them for a few hours. Way too early to tell, but I would say I didn't feel some of the normal ache in my calves especially. Don't know that I'll ever feel comfortable running in them, but for recovery I'm cautiously optimistic. They also provided quite the comic relief the first time the wife and kids saw me in them.

Cool I wore the Sugois around the hotel room last night and on the drive home. In case I didn't mention it, I wear these whn I can on drives over 2 hours or so. On those that are over about 5 hours, I find I arrive with more energy and less leg fatigue from sitting. I originally bought the Sugois because I was told they are the most "sleepable" but haven't been able to keep them on to sleep in. ETA, saw the hate that came out on the cost of these and PSL's take on their goodness. While I quit wearing them for tris (abuse was TOTALLY warranted for even trying to put them on in transition), I have also had them on for every run over about 4 miles that I have done this year (other than the 10K I did at the end of an Oly tri). I tore a calf muscle playing basketball and had battled calve cramping in the past, but have had zero issues since getting the socks. I didn't just jump at these for giggles, I went in and met with one of the pros from the Brooks/Hanson Team here in Michigan. One of their Olympic hopefulls waited on me and recommended the socks (or SOX) and stated that many of the runners on the team wear them for recovery and more and more are trying them for runs. I know I look like a dork, but I sure like being the dork without cramping.

ETA #2 (I should read all new posts before replying) Darrin, BMI is a bunch of crap in my opinion and becomes even more craptastic the shorter you are.