Ran a 10k in June (4 Viewers)

[sho nuff]

Reginald - 130 is PHENOMINAL! I'd echo what floppo said about 6 days a week. That's too much too soon. Rest is super important, especially when starting out. I'd suggest a 4 day running week for at least 3 months. Say a Tuesday, Thursday, Saturday, Sunday type of schedule. I also agree that volume is king. Put the speed work on the back burner for a while. Just focus on solid mileage and only increase in baby steps with the focus being weekly increases. I really liked Hal Higdon's approach of two steps forward and one step back. Give yourself time to recover and adapt.

Welcome to the thread. Keep us updated!

I only suggested the speed work as he stated his goal now is to lower his 5k times and then build later to the distance running.

 

[Ned]

Reginald - 130 is PHENOMINAL! I'd echo what floppo said about 6 days a week. That's too much too soon. Rest is super important, especially when starting out. I'd suggest a 4 day running week for at least 3 months. Say a Tuesday, Thursday, Saturday, Sunday type of schedule. I also agree that volume is king. Put the speed work on the back burner for a while. Just focus on solid mileage and only increase in baby steps with the focus being weekly increases. I really liked Hal Higdon's approach of two steps forward and one step back. Give yourself time to recover and adapt.

Welcome to the thread. Keep us updated!

I only suggested the speed work as he stated his goal now is to lower his 5k times and then build later to the distance running.

I think the speed stuff is dangerous and doesn't offer much upside when starting out. I was able to go from low 24's to sub 22 just from marathon training where my fastest paced runs were 9:00 range. I didn't start really focusing on speed work until a full year after getting back into it. And now I'm sitting here paying the price for it. I'm taking an USRD today because I'm still sore. Just a word of caution.

 

[sho nuff]

You guys are great - appreciate the warm reception with advice over shtick.Definitely going to readjust and look more at every other day distance goals instead. You've all been there and know what it takes. I've already mentioned if I run on back to back days, I am dead on Day 2 so I guess the importance of the rest day are huge.I do run 10 hill sprints per day every day of the week (a short steep hill at full sprint) but I do this mainly to keep my dog tired out and not eating my sneakers so I will continue that training as well.I don't know how much nutrition we talk in here but I did lose all of my weight as a low-carber. I am a low-carber for life and I've heard so many things about how carbs are so necessary for long distance runners. I have to tell you, after 12-16 months of being carb free other than vegetables and small amounts of cheese I have never had more energy in my life - I was far better equipped to EASILY get through the couch to 5K program than when I did on a low-cal diet. I'm hoping the masses won't try to start talking me into adding carbs back in because I am healthier than I've ever been based on my physicals, I take a daily multi-vitamin and I probably eat more vegetables than most low-cal dieters do. Just thought I'd throw that out there in case someone wanted to bring up the diet aspect.

IVe been following the weight loss thread and have been dropping pounds myself. I have a mix of diet...I doubt I have gone as low carb as you...but I have severely cut down my carbs.I have not found it affects my running at all.But I also realize for the longer runs and half marathon Im not going to worry about my carb intake all that much in the day or two before a longer run/race.People will not be pushing you in this thread about Carbs.And you should be getting enough carbs to fuel you through vegetables given what I have read in that weight loss thread by you.Now, during a half or full marathon...there are some fueling things that are a bit higher in carbs during the run.I actually test a GU gel during my run today as Im trying to find whats right for me before my half. Took it at about the 3.5 mile spot of a 7 mile run.Tried another gel one other time and it bothered my stomach. This one was not as bad. 25g of carbs, but only 5g of sugar. My main thing is cutting my sugars a lot (in addition to carbs). There is another one I have heard of for a lower carb runner and I will try to find it.I think it was something like chocolate #8 or #9 or something was the name of it.Yup...thats it...Chocolate #9.http://www.chocolateenergygel.com/about/It has more sugar...but only 15g carbs

 

[sho nuff]

Reginald - 130 is PHENOMINAL! I'd echo what floppo said about 6 days a week. That's too much too soon. Rest is super important, especially when starting out. I'd suggest a 4 day running week for at least 3 months. Say a Tuesday, Thursday, Saturday, Sunday type of schedule. I also agree that volume is king. Put the speed work on the back burner for a while. Just focus on solid mileage and only increase in baby steps with the focus being weekly increases. I really liked Hal Higdon's approach of two steps forward and one step back. Give yourself time to recover and adapt.

Welcome to the thread. Keep us updated!

I only suggested the speed work as he stated his goal now is to lower his 5k times and then build later to the distance running.

I think the speed stuff is dangerous and doesn't offer much upside when starting out. I was able to go from low 24's to sub 22 just from marathon training where my fastest paced runs were 9:00 range. I didn't start really focusing on speed work until a full year after getting back into it. And now I'm sitting here paying the price for it. I'm taking an USRD today because I'm still sore. Just a word of caution.

Full on speed stuff sure...but I think some intervals in his training would not be terrible. For me they were essential actually in helping my weight loss. I cut down on building the distance for 2 months and built up some speed for the shorter runs and think I got in better workouts for me.But yes...take it slow for sure.

My first intervals were in the 2:30/.25 miles on the treadmill. Thats basically my half marathon pace now.

There are definitely many ways of doing this...and the biggest key has been mentioned by you and others...LISTEN to your body.

 

[sho nuff]

Finished my 7 mile run this morning 10:44 avg/mi. Right where I wanted to be.

First 1-3 miles was more in the 10:30 range as its the downhill and flatter portion of my loop. The next 2.5-3 miles or so is mostly uphill out to a different neighborhood...then back down towards my neighborhood before the ending .5 mile uphill to the house.

Felt good again today.

Tomorrow is some cross training on the golf course and mowing the lawn.

 

[Darrinll40]

You guys are great - appreciate the warm reception with advice over shtick.I don't know how much nutrition we talk in here but I did lose all of my weight as a low-carber. I am a low-carber for life and I've heard so many things about how carbs are so necessary for long distance runners. I have to tell you, after 12-16 months of being carb free other than vegetables and small amounts of cheese I have never had more energy in my life - I was far better equipped to EASILY get through the couch to 5K program than when I did on a low-cal diet. I'm hoping the masses won't try to start talking me into adding carbs back in because I am healthier than I've ever been based on my physicals, I take a daily multi-vitamin and I probably eat more vegetables than most low-cal dieters do. Just thought I'd throw that out there in case someone wanted to bring up the diet aspect.

Everyone is different, I lost all of my weight while having a potato almost every night. I tried the low carb but couldn't make it stick, but the low cal diet worked wonders for me. Not to bore the regulars in here, again , but I lost a lot of weight in just about 13 months 6 years ago. I started running at 230 with absolutely no history as an athlete.

 

[El Floppo]

You guys are great - appreciate the warm reception with advice over shtick.Definitely going to readjust and look more at every other day distance goals instead. You've all been there and know what it takes. I've already mentioned if I run on back to back days, I am dead on Day 2 so I guess the importance of the rest day are huge.I do run 10 hill sprints per day every day of the week (a short steep hill at full sprint) but I do this mainly to keep my dog tired out and not eating my sneakers so I will continue that training as well.I don't know how much nutrition we talk in here but I did lose all of my weight as a low-carber. I am a low-carber for life and I've heard so many things about how carbs are so necessary for long distance runners. I have to tell you, after 12-16 months of being carb free other than vegetables and small amounts of cheese I have never had more energy in my life - I was far better equipped to EASILY get through the couch to 5K program than when I did on a low-cal diet. I'm hoping the masses won't try to start talking me into adding carbs back in because I am healthier than I've ever been based on my physicals, I take a daily multi-vitamin and I probably eat more vegetables than most low-cal dieters do. Just thought I'd throw that out there in case someone wanted to bring up the diet aspect.

IVe been following the weight loss thread and have been dropping pounds myself. I have a mix of diet...I doubt I have gone as low carb as you...but I have severely cut down my carbs.I have not found it affects my running at all.But I also realize for the longer runs and half marathon Im not going to worry about my carb intake all that much in the day or two before a longer run/race.People will not be pushing you in this thread about Carbs.And you should be getting enough carbs to fuel you through vegetables given what I have read in that weight loss thread by you.Now, during a half or full marathon...there are some fueling things that are a bit higher in carbs during the run.I actually test a GU gel during my run today as Im trying to find whats right for me before my half. Took it at about the 3.5 mile spot of a 7 mile run.Tried another gel one other time and it bothered my stomach. This one was not as bad. 25g of carbs, but only 5g of sugar. My main thing is cutting my sugars a lot (in addition to carbs). There is another one I have heard of for a lower carb runner and I will try to find it.I think it was something like chocolate #8 or #9 or something was the name of it.Yup...thats it...Chocolate #9.http://www.chocolateenergygel.com/about/It has more sugar...but only 15g carbs

Reginald- I didn't mention how impressed I am with the 130... amazing. And thanks for sharing how you got there. I joked about my ice-cream intake, but only a little. I am a lurker here these days and rapidly gaining weight, so I'm appreciative of hearing how people lose it healthily. So- re:carb for workouts- don't worry about carb/calorie intake until you start getting into 90minute+ fat-burning workouts. As you start putting miles on, your body will start telling you that it needs more (if it does). smaller, more frequent meals worked for me during my training/racing days, but I don't think there's any wrong answer as long as you've got the energy you need to train and you're not putting pounds back on.

 

[sports_fan]

Some impressive achievements in here. I continue to run every other day and plan to do so for some time before I allow myself to run on consecutive days. I'm more concerned with developing a routine and rhythm with my training than with speed right now. Still, monitoring progress is one of the things that draws me to running. I've settled into about an 8:30 pace/mi. Though it can vary quite a bit depending on how I'm feeling, 8:15 pace when I'm feeling great and closer to 9 when I'm struggling. Better consistency will come in time.

Downhills are very difficult right now. My left leg isn't yet strong enough to maintain good control and form on even slight descents. Uphill and flat ground is much easier.

 

[Dexter]

So I've gotten to the point I can do the 1.5 mile loops in my sub @ 7:50 minute mile pace. just a month or so ago I was at 9mm. Now I need to start packing on distance.

 

[Dexter]

You guys are great - appreciate the warm reception with advice over shtick.Definitely going to readjust and look more at every other day distance goals instead. You've all been there and know what it takes. I've already mentioned if I run on back to back days, I am dead on Day 2 so I guess the importance of the rest day are huge.I do run 10 hill sprints per day every day of the week (a short steep hill at full sprint) but I do this mainly to keep my dog tired out and not eating my sneakers so I will continue that training as well.I don't know how much nutrition we talk in here but I did lose all of my weight as a low-carber. I am a low-carber for life and I've heard so many things about how carbs are so necessary for long distance runners. I have to tell you, after 12-16 months of being carb free other than vegetables and small amounts of cheese I have never had more energy in my life - I was far better equipped to EASILY get through the couch to 5K program than when I did on a low-cal diet. I'm hoping the masses won't try to start talking me into adding carbs back in because I am healthier than I've ever been based on my physicals, I take a daily multi-vitamin and I probably eat more vegetables than most low-cal dieters do. Just thought I'd throw that out there in case someone wanted to bring up the diet aspect.

Welcome! This is a really good thread if your serious about running, biking triathlons etc... Hell this is a great thread if you're thinking about doing a 5k.

 

[prosopis]

Bastille Day 5K Race Report

Another podium! 21:39 (6:59/mi) - 2nd of 33 in 55-59 age group, 76 of 1,477 overall.

This was an evening event in the city. It also featured a new 8K race, which took off fifteen minutes before the 5K. That became a bit of an issue during the race. One funny thing at the start of the 8K: Several young ladies came to cheer dressed as french dancing girls/hookers. They were 30 yards in front of the field when the gun sounded, so they ran a few steps and then split to either side. One girl decided to be on the other side, and ran back into the course - only to get crushed to the ground by the front of the field. Stupid hookers ...

My first 5K race in a big field in quite a while. I started quite near the front, but still had some joggers in the way (what compels them to start that far up?). But the field cleared rather quickly, and I settled into a good pace (6:47/mi). When we turned at the halfway point, we got caught up in the back end of the 8K crowd who had run to a further turnaround point. So much of mile 2 was weaving through that crowd. Another guy and I kind of teamed together as we ran up the grass slopes, around park benches, and through the crowds. The last mile was then back to normal, and I finished very strong. Miles two and three were 7:02 and 7:03, and the last stretch was at a 6:33 pace. I still want to get my 5K times down further, but I haven't been too focused since the marathons, and the heat has some effect. Still, a strong and steady race ...with hardware!

Congrats

 

[prosopis]

Bastille Day 5K Race Report

Another podium! 21:39 (6:59/mi) - 2nd of 33 in 55-59 age group, 76 of 1,477 overall.

This was an evening event in the city. It also featured a new 8K race, which took off fifteen minutes before the 5K. That became a bit of an issue during the race. One funny thing at the start of the 8K: Several young ladies came to cheer dressed as french dancing girls/hookers. They were 30 yards in front of the field when the gun sounded, so they ran a few steps and then split to either side. One girl decided to be on the other side, and ran back into the course - only to get crushed to the ground by the front of the field. Stupid hookers ...

Nice race, but the lack of pics in your report forces me to make a 1.5 point deduction.Edit: I tend to agreee with what everybody else said about pacing. At least for me, my best 5Ks have all had mild positive splits.

__________________

Got in 13.1 on the treadmill this morning. This is the first long run I've done indoors in quite a while, but the combination of heat/humidity and the fact that Trading Places was on AMC made the TM preferable to the sidewalk. This gets me to 40 for the week -- my first 40 since my last marathon cycle.

Holy crap 13.1 on a treadmill is crazy. Are you at home or in a gym?Congrats on the 13.1 I just cant imagine being on a treadmill that long.

 

[IvanKaramazov]

I don't know how much nutrition we talk in here but I did lose all of my weight as a low-carber. I am a low-carber for life and I've heard so many things about how carbs are so necessary for long distance runners.

I have to tell you, after 12-16 months of being carb free other than vegetables and small amounts of cheese I have never had more energy in my life - I was far better equipped to EASILY get through the couch to 5K program than when I did on a low-cal diet.

I'm hoping the masses won't try to start talking me into adding carbs back in because I am healthier than I've ever been based on my physicals, I take a daily multi-vitamin and I probably eat more vegetables than most low-cal dieters do. Just thought I'd throw that out there in case someone wanted to bring up the diet aspect.

Hey guys, I just got back from what was supposed to be my first 15 mile run ever, but unfortunately it was a total fail. My legs were sluggish and tired early on, but I figured that was just lingering fatigue from Thursday's 7-miler. As I kept going, that sluggish feeling never did go away, and it actually got worse as I approached mile 8. Somewhere around the 12 mile mark, my legs just totally went dead. One minute I was tired but basically okay, and then hardly a quarter mile later I could barely move. I ended up having to walk home, and even that was painful. Any ideas what went wrong here?

Okay seriously, there's no reason whatsoever to change your diet right now. If a low-carb diet is working for you, by all means stick with it unless/until your body tells you otherwise. I have a very strong hunch that you'll want to rethink this down the road as you start to build up your running volume, but that will come naturally and probably not until you're doing double-digit runs.

There's definitely no reason to worry about sports drinks, gels, etc. until you're solidly in double-digits.

prosopis -- This was at the gym. Treadmills don't bother me anywhere near as much as most people, but yeah I would strongly prefer to be outside if I'm going to go that long.

 

[tri-man 47]

I do run 10 hill sprints per day every day of the week (a short steep hill at full sprint) but I do this mainly to keep my dog tired out and not eating my sneakers so I will continue that training as well.I'm hoping the masses won't try to start talking me into adding carbs back in because I am healthier than I've ever been based on my physicals, I take a daily multi-vitamin and I probably eat more vegetables than most low-cal dieters do. Just thought I'd throw that out there in case someone wanted to bring up the diet aspect.

Hill work is fantastic - don't underestimate the benefit of that. Hopefully you're "springing" up on the balls of your feet ...it's great for building strength in the legs.Regarding diet: I believe one of the Tour de France riders is on a vegan diet (well, and a bit of fish) and competing this year. Ultimately, it's all a matter of fueling the body.

 

[Sand]

Thanks sho -

If your long day on Saturday because you've had 2 days to rest and recover or just because you have more time?

I have noticed that when I try to run back to back days, the 2nd day is plodding and very tough - when I run every other day (as I have been for 7 weeks now), I feel a lot better when running. I'd imagine this is common? In one sense, I'd like to listen to my body here and just stick with the every other day and build on those miles but I feel like I need a soft 1 mile on the in between days to keep myself motivated and focused.

ETA: Do you do any cardio or lifting on those off days sho?

IMO (and I know this conflicts with some others here), I don't think a short, easy run on the off days will cause problems. You're body will tell you when to take a day off. It is pretty good at letting me know I need to back off. If you want a plethora of running stuff to read - head here and then here. The dude knows what he is talking about.

Truly, though, the idea is to just get out there and run on a regular basis. Try not to do stupid stuff to injure yourself. You'll get better. Absolutely guaranteed.

-----

On my end had a 48 mile ride this morning. Super mega humid with reasonably low temps (80ish). Really rode well. I was actually keeping up with one guy who usually dusts me on the hills. And was dragging him along on the flats. Only time I lost him was on a (mercifully) short 20-24% grade. Guy has 20 less lbs to lug up that hill. Oh, that hurt.

Again I set new PRs for power in the 2-5 minute range. 5 minute power is up to 325w.

 

[Reginald Cornsilks]

Darrin

You may not remember this but my weight loss journey started after corresponding with you 2 years ago one on of my 3 aliases. We emailed back and forth and you emailed me your food plan with caloric breakdown, etc. We spent a good 2-3 days going back and forth and you were great at answering my questions...

so here I am...130 pounds later and a lot of it was thanks to you.

 

[Darrinll40]

DarrinYou may not remember this but my weight loss journey started after corresponding with you 2 years ago one on of my 3 aliases. We emailed back and forth and you emailed me your food plan with caloric breakdown, etc. We spent a good 2-3 days going back and forth and you were great at answering my questions...so here I am...130 pounds later and a lot of it was thanks to you.

I am really glad I could help, and congratulations again. Losing that much weight is a life changer.

 

[sho nuff]

I don't know how much nutrition we talk in here but I did lose all of my weight as a low-carber. I am a low-carber for life and I've heard so many things about how carbs are so necessary for long distance runners.

I have to tell you, after 12-16 months of being carb free other than vegetables and small amounts of cheese I have never had more energy in my life - I was far better equipped to EASILY get through the couch to 5K program than when I did on a low-cal diet.

I'm hoping the masses won't try to start talking me into adding carbs back in because I am healthier than I've ever been based on my physicals, I take a daily multi-vitamin and I probably eat more vegetables than most low-cal dieters do. Just thought I'd throw that out there in case someone wanted to bring up the diet aspect.

Hey guys, I just got back from what was supposed to be my first 15 mile run ever, but unfortunately it was a total fail. My legs were sluggish and tired early on, but I figured that was just lingering fatigue from Thursday's 7-miler. As I kept going, that sluggish feeling never did go away, and it actually got worse as I approached mile 8. Somewhere around the 12 mile mark, my legs just totally went dead. One minute I was tired but basically okay, and then hardly a quarter mile later I could barely move. I ended up having to walk home, and even that was painful. Any ideas what went wrong here?

Okay seriously, there's no reason whatsoever to change your diet right now. If a low-carb diet is working for you, by all means stick with it unless/until your body tells you otherwise. I have a very strong hunch that you'll want to rethink this down the road as you start to build up your running volume, but that will come naturally and probably not until you're doing double-digit runs.

There's definitely no reason to worry about sports drinks, gels, etc. until you're solidly in double-digits.

prosopis -- This was at the gym. Treadmills don't bother me anywhere near as much as most people, but yeah I would strongly prefer to be outside if I'm going to go that long.

Agreed on the gels and others...just brought them up as I had been trying them in building for my half.

 

[Sand]

You guys are great - appreciate the warm reception with advice over shtick.

Well ####. I knew we were forgetting something.

 

[sho nuff]

You guys are great - appreciate the warm reception with advice over shtick.

Well ####. I knew we were forgetting something.

Cake...a crap ton of cake is the key to good running and weight loss.I try to eat as much freaking cake as possible before a good long run.Oh, and be sure not to drop a deuce for 2 days before a big race. Having that urge the whole time you run really makes you go faster to get to the relief of the finish line.

 

[Ned]

You guys are great - appreciate the warm reception with advice over shtick.

Well ####. I knew we were forgetting something.

Cake...a crap ton of cake is the key to good running and weight loss.I try to eat as much freaking cake as possible before a good long run.

Oh, and be sure not to drop a deuce for 2 days before a big race. Having that urge the whole time you run really makes you go faster to get to the relief of the finish line.

My #1 fear for any run. The speedster was right. That $60 massage was $ well spent. Between the massage and the extra day off, I felt like myself today. Thanks again, GB. I will definitely add this to the rotation going forward.

I Got out early and did 12 to beat the heat. It's incredible how quickly your body temp can rise when you get out into the sun. The last 3 miles were in the straight sun and I could just feel my body cooking. Finished with a 9:41 pace and avg HR of 157. The HR was right in the wheelhouse per Pfitz' chart for a long run (143-162).

This was my last run before I officially start the Pfitz 18/55 on Tuesday. I'm really looking forward to the challenge. It's going to take extra dedication at the beginning with all this heat. I'm going to need to get up at 4am some mornings to get the runs in before work.

 

[El Floppo]

You guys are great - appreciate the warm reception with advice over shtick.

Well ####. I knew we were forgetting something.

Cake...a crap ton of cake is the key to good running and weight loss.I try to eat as much freaking cake as possible before a good long run.

Oh, and be sure not to drop a deuce for 2 days before a big race. Having that urge the whole time you run really makes you go faster to get to the relief of the finish line.

My #1 fear for any run. The speedster was right. That $60 massage was $ well spent. Between the massage and the extra day off, I felt like myself today. Thanks again, GB. I will definitely add this to the rotation going forward.

I Got out early and did 12 to beat the heat. It's incredible how quickly your body temp can rise when you get out into the sun. The last 3 miles were in the straight sun and I could just feel my body cooking. Finished with a 9:41 pace and avg HR of 157. The HR was right in the wheelhouse per Pfitz' chart for a long run (143-162).

This was my last run before I officially start the Pfitz 18/55 on Tuesday. I'm really looking forward to the challenge. It's going to take extra dedication at the beginning with all this heat. I'm going to need to get up at 4am some mornings to get the runs in before work.

Do you run with a hat or glasses?I was told to use either to minimize squinting, which equals muscle usage better left to the legs. No joke. I always run with a hat now.

 

[Sand]

I was told to use either to minimize squinting, which equals muscle usage better left to the legs. No joke.

wat?

 

[El Floppo]

I was told to use either to minimize squinting, which equals muscle usage better left to the legs. No joke.

wat?

I was told to use either to minimize squinting, which equals muscle usage better left to the legs.

 

[gruecd]

Hey guys, I just got back from what was supposed to be my first 15 mile run ever, but unfortunately it was a total fail. My legs were sluggish and tired early on, but I figured that was just lingering fatigue from Thursday's 7-miler. As I kept going, that sluggish feeling never did go away, and it actually got worse as I approached mile 8. Somewhere around the 12 mile mark, my legs just totally went dead. One minute I was tired but basically okay, and then hardly a quarter mile later I could barely move. I ended up having to walk home, and even that was painful. Any ideas what went wrong here?

There's definitely no reason to worry about sports drinks, gels, etc. until you're solidly in double-digits.

Are you suggesting that he doesn't need Gu and/or Gatorade for a 15-mile run? If so, I disagree 100%.

 

[gruecd]

Thanks grue!

Yup. Glad it went well.

 

[Sand]

I was told to use either to minimize squinting, which equals muscle usage better left to the legs. No joke.

wat?

I was told to use either to minimize squinting, which equals muscle usage better left to the legs.

I think this is gonna get repetitive.

 

[tri-man 47]

I was told to use either to minimize squinting, which equals muscle usage better left to the legs. No joke.

wat?

I was told to use either to minimize squinting, which equals muscle usage better left to the legs.

I think this is gonna get repetitive.

Pete and re-Pete squinted into the sun. Pete stopped to save his legs. Who was left?

 

[gruecd]

Pete and re-Pete squinted into the sun. Pete stopped to save his legs. Who was left?

 

[Reginald Cornsilks]

Today was my off day from running but I did knock out 5 - 100m windsprints. Man it's important to stretch before these things, I don't think I stretched enough and felt like I was going to pull a quad muscle. I pulled a quad just a year ago legging out a single in a baseball game, so I'm very adament about stretching the right way. Any links to the types of stretches suitable for this type of High Intensity work?

Reading more and more about low carb not being a very good formula for long distance running.

I think the plan from here is to keep extending the mileage until I hit a wall and then slowly reinstitute a greater amount of carbohydrates into the diet.

As it is, I only take in 20-30 per day of net carbs.

Right now, I run first thing in the morning - before breakfast, before anything. It's too hot to run any later than that in the day but 6 AM seems to give me the most energy for whatever reason.

I guess the first step would be to maybe have a bowl of cereal 15 minutes in the morning before I run and then maybe keeping it low carb the rest of the day from there.

I'm debating joining the gym and taking a 5 am spin class on my off days but scared of what it may do to my energy on the run-days. I also could use a lifting program as I'm completely lost in that department. I still want to lose about 20 pounds so it's important to me to keep my goal in mind with adding the lifting element.

I've also been so scared to put weight back on that I've really not gotten enough calories per day lately. Without even figuring in the 300-400 I burn on my run days, I'm only getting between 1300-1700 per day. Today I only managed just a hair under 1200. Very bad.

 

[gruecd]

90° with 71% humidity and a heat index of 106° for my 6-mile recovery run tonight. I don't know how prosopis and you other southern dudes run in this ####. My face was so hot I felt like my head was going to explode. Brutal.

Anyway, first week of Pfitz 12/70+ is in the books. Week in review:

M: 8 miles at 7:57/mile incl 6 x 100M strides

T: 11 at 7:38

W: 5 rec at 8:46

T: 15 at 7:35 incl 3 @ GMP (6:49/:48/:44)

F: 4 rec at 8:32

S: 11 at 8:30

S: 6 at 8:21

Total = 60 miles. I've got 64 on tap this week, including 9/4T and a "do-over" of my 7-mile GMP portion within my Saturday 17-miler. Temps are forecast to be in the 90s through next Saturday (with overnight lows in the 70s), so it's definitely gonna be a tough week.

 

[Sand]

S: 6 at 8:21

Huh - lookee there. I did 6 miles today at 8:24. Me = Grue. At least for a day.

 

[gruecd]

Just signed up for the St. Judes half in Memphis. Anyone here making that race?

Not this year, but I did the full marathon in 2008, and I did the half last year. Nice race. You actually run through the St. Jude campus between miles 4-5. If the weather's decent, some of the kids (patients) will be out watching the race. Talk about inspirational.No major hills, but pretty much constant rollers.

 

[prosopis]

Just signed up for the St. Judes half in Memphis.

Anyone here making that race?

Not this year, but I did the full marathon in 2008, and I did the half last year. Nice race. You actually run through the St. Jude campus between miles 4-5. If the weather's decent, some of the kids (patients) will be out watching the race. Talk about inspirational.No major hills, but pretty much constant rollers.

That would probly get me to cry. I am a big softy for that stuff.

 

[IvanKaramazov]

Hey guys, I just got back from what was supposed to be my first 15 mile run ever, but unfortunately it was a total fail. My legs were sluggish and tired early on, but I figured that was just lingering fatigue from Thursday's 7-miler. As I kept going, that sluggish feeling never did go away, and it actually got worse as I approached mile 8. Somewhere around the 12 mile mark, my legs just totally went dead. One minute I was tired but basically okay, and then hardly a quarter mile later I could barely move. I ended up having to walk home, and even that was painful. Any ideas what went wrong here?

There's definitely no reason to worry about sports drinks, gels, etc. until you're solidly in double-digits.

Are you suggesting that he doesn't need Gu and/or Gatorade for a 15-mile run? If so, I disagree 100%.

At least for me, I usually just take water on anything 10 miles or less. 12+ is where I start to use Powerade and/or gels. Definitely for 15.The post you quoted was just meant to be a joke about what happens when you try running long distances on zero carbs.

 

[Ned]

Thanks grue!

Yup. Glad it went well.

Think I'm going back again this Friday. Having some IT band soreness on the outside of my right knee. I'm wondering if my right hip pain was foreshadowing for this IT band soreness. It started to get sore yesterday afternoon and now is a bit tender this morning.

 

[gruecd]

Thanks grue!

Yup. Glad it went well.

Think I'm going back again this Friday. Having some IT band soreness on the outside of my right knee. I'm wondering if my right hip pain was foreshadowing for this IT band soreness. It started to get sore yesterday afternoon and now is a bit tender this morning.

I'm dealing with a case of ITBS myself right now. If you don't already own a foam roller, you need to buy one, stat. Here's a
showing you how to release your ITB using the foam roller. Hurts like a SOB, but like she says in the video, the more it hurts, the more likely that you need to be doing it.ETA: Stretching and strengthening exercises for ITBS

 

[gruecd]

Me = Grue. At least for a day.

At least for me, I usually just take water on anything 10 miles or less. 12+ is where I start to use Powerade and/or gels. Definitely for 15.The post you quoted was just meant to be a joke about what happens when you try running long distances on zero carbs.

Gotcha. I was out of town all weekend. Apparently I missed something.

 

[sho nuff]

Today was my off day from running but I did knock out 5 - 100m windsprints. Man it's important to stretch before these things, I don't think I stretched enough and felt like I was going to pull a quad muscle. I pulled a quad just a year ago legging out a single in a baseball game, so I'm very adament about stretching the right way. Any links to the types of stretches suitable for this type of High Intensity work?Reading more and more about low carb not being a very good formula for long distance running.I think the plan from here is to keep extending the mileage until I hit a wall and then slowly reinstitute a greater amount of carbohydrates into the diet.As it is, I only take in 20-30 per day of net carbs.Right now, I run first thing in the morning - before breakfast, before anything. It's too hot to run any later than that in the day but 6 AM seems to give me the most energy for whatever reason.I guess the first step would be to maybe have a bowl of cereal 15 minutes in the morning before I run and then maybe keeping it low carb the rest of the day from there.I'm debating joining the gym and taking a 5 am spin class on my off days but scared of what it may do to my energy on the run-days. I also could use a lifting program as I'm completely lost in that department. I still want to lose about 20 pounds so it's important to me to keep my goal in mind with adding the lifting element.I've also been so scared to put weight back on that I've really not gotten enough calories per day lately. Without even figuring in the 300-400 I burn on my run days, I'm only getting between 1300-1700 per day. Today I only managed just a hair under 1200. Very bad.

I have not been able to run on an empty stomach.I try to get up 30-40 minutes before a run.I usually eat a Pure Protein bar...not all that bad on the carbs or sugar.Trying a few of the Atkins advantage bars too, but I don't like their taste as much.But I have to have something before a run. No way I could go out without a little water and something in my stomach.

 

[sho nuff]

90° with 71% humidity and a heat index of 106° for my 6-mile recovery run tonight. I don't know how prosopis and you other southern dudes run in this ####. My face was so hot I felt like my head was going to explode. Brutal.

What was the line you used on me last week?This crap does suck...my mother was telling me how bad it is up there right now (Menasha)...we got it last week down here.

Getting to the point its not even cooling down that much at night...but better than it has been I guess.

 

[gruecd]

What was the line you used on me last week?

That line was used in response to your treadmill reference, not in response to your complaining about the heat.

 

[Reginald Cornsilks]

2.25 miles this morning in 25:00 minutes.

Kind of pathetic - I felt great the first mile, ok most of the 2nd mile, and terrible the last half mile.

The course I run is a slight uphill for the entire first 1.5 miles. It's not too steep but it's steady uphill with no breaks - I like this because it rewards me on the way back as I get to sort of coast down hill for the final 1.5 miles.

I do run in a HEAVY traffic area - in one of the larger cities in New England - it actually serves as motivation to keep the pace up with cars and people always passing me by as I try not to be running a 13 min/mile pace on the account that pretty girls might pass me by and think I run like a schlep. Very weird psychology there, but whatever helps.

I did eat an 80cal string cheese before my run this morning.

Since I always have hard boiled eggs in my fridge, I think I'm going to up my pre-run food to one hard boiled egg, 12 ounces of Diet Powerade (still has electrolytes the bottle says), and the string cheese. Other options would be some sliced cucumbers or tomatoes.

 

[gruecd]

Since I always have hard boiled eggs in my fridge, I think I'm going to up my pre-run food to one hard boiled egg, 12 ounces of Diet Powerade (still has electrolytes the bottle says), and the string cheese. Other options would be some sliced cucumbers or tomatoes.

These may be some of the most unconventional pre-run fuel sources that I've ever seen. String cheese? Hard-boiled eggs? Cucumbers?

 

[Reginald Cornsilks]

Since I always have hard boiled eggs in my fridge, I think I'm going to up my pre-run food to one hard boiled egg, 12 ounces of Diet Powerade (still has electrolytes the bottle says), and the string cheese. Other options would be some sliced cucumbers or tomatoes.

These may be some of the most unconventional pre-run fuel sources that I've ever seen. String cheese? Hard-boiled eggs? Cucumbers?

You probably missed my post last page.I've lost 130 pounds over the past 18 months on a low carb diet. Hence the discussion with Ivan on the power gels, etc...since I don't take in any unnatural sugars....and hence - why I eat those types of foods.I'm not a runner right now, I'm still ramping up and getting into it. On week 9 of my running program - so this is all unfamiliar territory which is why I found my way into here.

 

[sho nuff]

What was the line you used on me last week?

That line was used in response to your treadmill reference, not in response to your complaining about the heat.

Well, I think I was on the TM because of the heat. Not sure if I will be on it tonight or outside though.

We will see.

Nice thing about having one in my bedroom.

Easy to hop on right after I get the kids down and enjoy a baseball game while I run.

 

[Ned]

Thanks grue!

Yup. Glad it went well.

Think I'm going back again this Friday. Having some IT band soreness on the outside of my right knee. I'm wondering if my right hip pain was foreshadowing for this IT band soreness. It started to get sore yesterday afternoon and now is a bit tender this morning.

I'm dealing with a case of ITBS myself right now. If you don't already own a foam roller, you need to buy one, stat. Here's a

Was just looking at all the rollers available on Amazon. One will be here Wednesday.This is going to drive me insane. Hopefully I caught it at such an early stage that I can manage through it.

 

[gruecd]

Since I always have hard boiled eggs in my fridge, I think I'm going to up my pre-run food to one hard boiled egg, 12 ounces of Diet Powerade (still has electrolytes the bottle says), and the string cheese. Other options would be some sliced cucumbers or tomatoes.

These may be some of the most unconventional pre-run fuel sources that I've ever seen. String cheese? Hard-boiled eggs? Cucumbers?

You probably missed my post last page.I've lost 130 pounds over the past 18 months on a low carb diet. Hence the discussion with Ivan on the power gels, etc...since I don't take in any unnatural sugars....and hence - why I eat those types of foods.I'm not a runner right now, I'm still ramping up and getting into it. On week 9 of my running program - so this is all unfamiliar territory which is why I found my way into here.

No, I saw your post, and IIRC, I also saw you acknowledge the fact that a low-carb diet really isn't conducive to being a distance runner. Something's gotta give.

 

[Reginald Cornsilks]

Since I always have hard boiled eggs in my fridge, I think I'm going to up my pre-run food to one hard boiled egg, 12 ounces of Diet Powerade (still has electrolytes the bottle says), and the string cheese. Other options would be some sliced cucumbers or tomatoes.

These may be some of the most unconventional pre-run fuel sources that I've ever seen. String cheese? Hard-boiled eggs? Cucumbers?

You probably missed my post last page.I've lost 130 pounds over the past 18 months on a low carb diet. Hence the discussion with Ivan on the power gels, etc...since I don't take in any unnatural sugars....and hence - why I eat those types of foods.I'm not a runner right now, I'm still ramping up and getting into it. On week 9 of my running program - so this is all unfamiliar territory which is why I found my way into here.

No, I saw your post, and IIRC, I also saw you acknowledge the fact that a low-carb diet really isn't conducive to being a distance runner. Something's gotta give.

Well I'm new here, just trying to find what is going to work. I'm not willing to give up my diet yet but I'm also balancing that with a desire to run. My likely plan is to wait until I'm in the 30mpw range to slow re-introduce some effective carbohydrates but I'm here to bounce those types of ideas off of the pros here and take all direction/criticism in the process. Surely there's room for a guy in here who is completely clueless and new to the process? If those food choices are ridiculous, maybe you have some suggestions or resources on what to replace them with keeping the low carbohydrate thing in mind? I do like sho nuff's suggestion of checking out the Atkins candy bars.

 

[sho nuff]

Since I always have hard boiled eggs in my fridge, I think I'm going to up my pre-run food to one hard boiled egg, 12 ounces of Diet Powerade (still has electrolytes the bottle says), and the string cheese. Other options would be some sliced cucumbers or tomatoes.

These may be some of the most unconventional pre-run fuel sources that I've ever seen. String cheese? Hard-boiled eggs? Cucumbers?

You probably missed my post last page.I've lost 130 pounds over the past 18 months on a low carb diet. Hence the discussion with Ivan on the power gels, etc...since I don't take in any unnatural sugars....and hence - why I eat those types of foods.I'm not a runner right now, I'm still ramping up and getting into it. On week 9 of my running program - so this is all unfamiliar territory which is why I found my way into here.

No, I saw your post, and IIRC, I also saw you acknowledge the fact that a low-carb diet really isn't conducive to being a distance runner. Something's gotta give.

Well I'm new here, just trying to find what is going to work. I'm not willing to give up my diet yet but I'm also balancing that with a desire to run. My likely plan is to wait until I'm in the 30mpw range to slow re-introduce some effective carbohydrates but I'm here to bounce those types of ideas off of the pros here and take all direction/criticism in the process. Surely there's room for a guy in here who is completely clueless and new to the process? If those food choices are ridiculous, maybe you have some suggestions or resources on what to replace them with keeping the low carbohydrate thing in mind? I do like sho nuff's suggestion of checking out the Atkins candy bars.

Not sure they are really candy bars...but they do feel like it.I used to eat a lot of granola bars for breakfast (pre-diet and pre-running times there)...have switched over to fruit/smoothies (carb control yogurt to cut the sugar)...and some of the protein bars.The Atkins are ok, they have a few that get pretty decent reviews.I do like the pure protein version better at this point from what I have tasted.I think these are the ones I have usedhttp://www.pureprotein.net/vf/labels/F013801-AE.pdfTarget has both these and the Atkins.Some people like the larabar...they use more of the natural ingredient approach...usually only have a few ingredients.I have not tried those yet.

 

[tri-man 47]

I did eat an 80cal string cheese before my run this morning.Since I always have hard boiled eggs in my fridge, I think I'm going to up my pre-run food to one hard boiled egg, 12 ounces of Diet Powerade (still has electrolytes the bottle says), and the string cheese. Other options would be some sliced cucumbers or tomatoes.

I rarely eat before a morning run ...maybe a couple of handfuls of Honey Nut Cheerios (dry) just to get the, uh, system 'working' before I head out. I'll only think about something more substantial for a long (12 mile+) run. The body has a lot of stored fats to draw from as needed. IMO, putting food in the tummy doesn't add anything to the equation - it takes hours for food to get digested. If quick energy is needed, then the better sources are the gels and sports drinks and such.FWIW, I have a BIL who has munched on tomatoes mid-run. --Brutal heat here in Chicago. I did 8 miles, mostly on a trail, yesterday. Today I did 5 miles with 3 x 1,200m @ 6:37/mile pace. It has taken a lonnng time to cool down from that.