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Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
IvanKaramazov
Footballguy
My tempo pace is nowhere near as fast as yours obviously, but I always find that my least favorite part of these runs are the cooldown miles at the end. After the tempo miles, I really want to just stop, and it's hard to force myself to do even a couple of easy miles at the end.
pmbrown_22
Footballguy
I will also agree that chocolate milk is a pretty good recovery drink. The added protein is great and it restores the carbs as well. I often find that I drink too much of it though and usually ends up being counter productive to my workout. It can really add the calories and fat if you are not too careful.
Sand - seems you are recovering nicely. You will be fine come race day. You have what 2 weeks of good training left and then a couple days for a taper. May not be PR effort, but you should knock out a solid effort. That swimming you do probably has a greater effect on your running than vice versa so you do have that going for you.
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As for me. I had a pretty good 9 miler yesterday in the hills again. I averaged 8:22 for the entire set and am feeling better about my efforts. I am still not sure what I am going to be able to average over 26.2 miles, but I am going to shoot for 8:00 even for the first half or so and then see how I feel and then try and speed up a bit toward the end. I would love to break 3:30. We shall see though. I still have a bunch of training left, and I think that is doable.
14 tonight which I am going t force myself to do no matter how tired. I need to stop missing these mid-week longer runs.
Sand - seems you are recovering nicely. You will be fine come race day. You have what 2 weeks of good training left and then a couple days for a taper. May not be PR effort, but you should knock out a solid effort. That swimming you do probably has a greater effect on your running than vice versa so you do have that going for you.
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As for me. I had a pretty good 9 miler yesterday in the hills again. I averaged 8:22 for the entire set and am feeling better about my efforts. I am still not sure what I am going to be able to average over 26.2 miles, but I am going to shoot for 8:00 even for the first half or so and then see how I feel and then try and speed up a bit toward the end. I would love to break 3:30. We shall see though. I still have a bunch of training left, and I think that is doable.
14 tonight which I am going t force myself to do no matter how tired. I need to stop missing these mid-week longer runs.
gruecd
Footballguy
Yeah, I honestly think that the mid-week MLRs are what set the men apart from the boys.
Ned
Footballguy
I'm willing to bet it's because you're built more for aerobic than anaerobic work. I think it was in the Hadd article where I first read it, but some people are just more gifted aerobically or anaerobically. You've always seemed to be an endurance guy to me. A guy that can knock out endless hours at an aerobic state. You and BnB are always the first 2 when I think of endurance.I think I'm more of the anaerobic guy. Those tempo workouts really get my body going. Once I hit the cooldown portion, my HR will drop right back to 150s and I'll feel totally refreshed.
gruecd
Footballguy
Agreed. That's why I'm looking forward to the 50-miler this fall. I think the ultra stuff will be right up my alley...I'm willing to bet it's because you're built more for aerobic than anaerobic work. I think it was in the Hadd article where I first read it, but some people are just more gifted aerobically or anaerobically. You've always seemed to be an endurance guy to me. A guy that can knock out endless hours at an aerobic state. You and BnB are always the first 2 when I think of endurance.
Ned
Footballguy
I can't wait to follow this adventure. There's no way in hell I'll ever attempt it, so I'll just live vicariously through you.Agreed. That's why I'm looking forward to the 50-miler this fall. I think the ultra stuff will be right up my alley...I'm willing to bet it's because you're built more for aerobic than anaerobic work. I think it was in the Hadd article where I first read it, but some people are just more gifted aerobically or anaerobically. You've always seemed to be an endurance guy to me. A guy that can knock out endless hours at an aerobic state. You and BnB are always the first 2 when I think of endurance.
gruecd
Footballguy
Famous last words...I can't wait to follow this adventure. There's no way in hell I'll ever attempt it, so I'll just live vicariously through you.
sho nuff
Footballguy
Did 8 with 6 tempo today...that last mile was brutal...I either want to stop, or just keep going at the tempo or higher pace. Slowing down sucks.
tri-man 47
Footballguy
I can't handle the lactose after a long workout ...so it's Muscle Milk for me. I buy a box of the 24 pre-mixed at Costco. The MM does an incredible job of replenishing me. Until I start setting off airport checkpoints, I'm not worried about the metals.
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sho nuff
Footballguy
Im usually a gatorade G2 right after the run.And some sort of protein.Have done the chocolate milk...but can't really stand the thought of milk right after.So its usually the G2 while I load the Garmin data...then a yogurt before a shower.
17seconds
root of all aliai
The first time I bought Muscle Milk the carton had failed and it was spoiled. Bought it at a gym and drank it right away in a parking lot. I thought the stuff was horrible and undrinkable until I later had one that wasn't a health hazard.
Just ran 10.5 and working on 3 pieces of pizza. During the run I used Cytomax, which they give out at one of the races I do. Didn't like it on the course, seemed too sugary and strong, but this time I think it worked better for me than Gatorade. Felt like my energy level lasted a couple of extra miles.
Just ran 10.5 and working on 3 pieces of pizza. During the run I used Cytomax, which they give out at one of the races I do. Didn't like it on the course, seemed too sugary and strong, but this time I think it worked better for me than Gatorade. Felt like my energy level lasted a couple of extra miles.
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pigskinliquors
Dr. Parrothead
Famous last words...I can't wait to follow this adventure. There's no way in hell I'll ever attempt it, so I'll just live vicariously through you.
Lots of great workouts going on in here 
I'm with Grue and BnB in thinking that endurance beats speed.Grue: midweek MLR's suck!
I think I'm going to skip my normal elliptical workout and just Total Gym tonight instead. My hip is sore for the first time in awhile, and I could use a good anaerobic workout.
AcerFC
Footballguy
I posted in this thread very early on, ran the marathon and never really checked back due to my knees.
Just want to thank you guys. Im reading but not always responding. I went from being 205 and sitting on the couch January 3rd, to 185 and running 8.25 minute miles over 3 miles in a little over a month.
The watch I bought has been a life saver. I now know to run recovery runs and take days off and I enjoy my time running. I also bought a pair of vibram 5 fingers and couldnt be happier running in them.
I may start checking out local 5Ks. Not because I think I have any shot of winning, but it gives you a goal to shoot for. Anyway, thanks again for the postings
I will say Im a bit disappointed in that book you guys suggested. It seems to only focus on marathon running. Maybe I just havent deciphered all of it yet. But if I ever plan to run the marathon again, I will go back to it.
One last thing (sorry for being all over the place)
How would you guys increase your time. IS it just a matter of trying to beat your time a little at a time or is there some method. Ill hang up and listen now
Just want to thank you guys. Im reading but not always responding. I went from being 205 and sitting on the couch January 3rd, to 185 and running 8.25 minute miles over 3 miles in a little over a month.
The watch I bought has been a life saver. I now know to run recovery runs and take days off and I enjoy my time running. I also bought a pair of vibram 5 fingers and couldnt be happier running in them.
I may start checking out local 5Ks. Not because I think I have any shot of winning, but it gives you a goal to shoot for. Anyway, thanks again for the postings
I will say Im a bit disappointed in that book you guys suggested. It seems to only focus on marathon running. Maybe I just havent deciphered all of it yet. But if I ever plan to run the marathon again, I will go back to it.
One last thing (sorry for being all over the place)
How would you guys increase your time. IS it just a matter of trying to beat your time a little at a time or is there some method. Ill hang up and listen now
17seconds
root of all aliai
With most training you spend very little time trying to run a better time at the distance you are training for. i.e. if you are training for a 5K you don't go out and try to beat your best 5K time 5 days a week. You do workouts of slower runs at longer distances, and fast runs at shorter distances.Improving on your time (especially in shorter races like 5Ks) involves interval training where you are nearly sprinting for 400m or 800m with 1-2min breaks in between.
Ran a 5k tonite just to see where I was at. 25:01 was the result. Exactly 2 min off my pr and 1 min off of where I was at last fall. Take into account that I'm 8-10 lbs lighter and that's another effective minute that I'm slower. That's the first time I've been in zone 4 for any substantial amount of time for ages.
The limiting factor seems to be turnover. Even though the legs felt great, they just wanted to revert to slog mode. I did get alot of ab and back pain, but I think that was a result of downhill portion of the run on Monday and fallening asleep on the couch the last two nights.
The limiting factor seems to be turnover. Even though the legs felt great, they just wanted to revert to slog mode. I did get alot of ab and back pain, but I think that was a result of downhill portion of the run on Monday and fallening asleep on the couch the last two nights.
gruecd
Footballguy
Went 6:30, 6:23, 6:19, 6:19, and 6:27 (average 6:23) on the tempo portion. I have no idea where the #### that came from, but I'll take it!
gruecd
Footballguy
Quarter-mile and half-mile, respectively.
AcerFC
Footballguy
thanks
2Young2BBald
Footbaldguy
Did you take his age in to consideration in your analysis. There has to be some kind of sliding scale.
tri-man 47
Footballguy
What, the missed f? Well, hey, I've got an f for you.
Actually, I had just seen (and corrected) that, not realizing my sharp-eyed friends would be all over it. 
tri-man 47
Footballguy
Acer - I had posted some recent data from Runners World on pacing ...they suggest running intervals (1/4 and 1/2 miles) about 10-15 seconds/mile faster than your 5K pace, and your tempo runs (maybe 5-8 miles) about 30-45 seconds/mile slower than your 5K pace. Mile repeats could be done around 5K pace. So the method is to mix some speedy intervals with some brisk tempo runs that improve endurance for the 5K ...with appropriate rest days and such.'AcerFC said:
Sand
Footballguy
Maybe it is just me, but no effin' way I can do 5-8 miles at 5k-45 in practice. I can hold that for a HM in competition, but in practice I'll die a gruesome death.----Oh, and on a more mundane front, another 4k swim in the books. Played at swimming for 1500, then did 5x500 on 8:00. Held 7:15-7:20. Not great, but arms are leaden logs at the moment. Gotta beat them into submission with this amped volume and hope they come around. 21.5k for the month thus far.
gruecd
Footballguy
Ummm, you do realize that means 45 seconds SLOWER THAN 5K pace, right? That being said, I say 15K-HM pace for tempo runs, but I guess that's in the same ballpark.5-mile recovery run already done this morning. Quick shower, then off to 6:30 deep-tissue massage appointment. Ciao.
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pmbrown_22
Footballguy
Grue - hell of a tempo run.
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I did go out and get my 14 MLR in last night. I averaged 8:52 throughout. Last night was not about time, but just getting the run in for me. I am glad I did the miles and I know it is something that I was missing, but man am I sore today. Recovery run today and I am hoping that it freshens me up a bit. If I can get some good sleep tonight, I am hopefully getting into the groove and on a roll.
Have a great day all.
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I did go out and get my 14 MLR in last night. I averaged 8:52 throughout. Last night was not about time, but just getting the run in for me. I am glad I did the miles and I know it is something that I was missing, but man am I sore today. Recovery run today and I am hoping that it freshens me up a bit. If I can get some good sleep tonight, I am hopefully getting into the groove and on a roll.
Have a great day all.
gruecd
Footballguy
Thx, pmb. Nice job on the 14!
gruecd
Footballguy
Yep. And for what it's worth, you generally want to do an active recovery between intervals that's equal to 50-90% of the time it takes to do the interval. For example, I do my intervals at ~6:00 pace, so I'll do 800-meter intervals in 3:00 each and jog for 1:30-2:42 in between, usually staying closer to the shorter end of that range.
Ned
Footballguy
As much as I hate 5Ks, I need to do one soon. That stupid 19x in my PR line is really bothering me.
You practically beat your PR in your tempo run. I bet you can come close to shaving a full minute off of that 19:23.
Sand
Footballguy
Yeah - I ain't doing 7:20s for a 5 miler in practice. I'll implode.
pigskinliquors
Dr. Parrothead
Sand and 2Young at Triman: 
Acer: Awesome that you are down 20 pounds! I agree with the rest = add miles and speed to your repertoire. The worst type of working out is to do the same runs for each workout, just trying to get quicker. Each run should serve one of four purposes: 1) building mileage, 2) increasing speed, 3) practicing race pace, or 4) recovery. I typically trained with only 3 runs per week, 1 each of 1, 2 and 3 above so I didn't need any 4's (I cross-trained for recovery).
BnB: first time in zone 4 in ages is going to make turnover feel awkward. I'd get no more than 1 more speed workout in before your race, and let the taper do it's trick (as Sand stated). I always liked to get a 3 mile run in as my last workout before long races. Mile 1, warm-up, mile 2 5k pace, mile 3 cool down, then get back home to let taper magic happen.
Grue: Awesome tempo run Your legs are likely pretty darn fresh due to you having reduced mileage from the insane miles you typically post.
Bentley: Negro is not only a good post race beverage, but also good pre race (the night before).
Sand: Holy pool time Bud!
PMB: way to get the dreaded MLR in
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My update:
Just did lunges, abs and pushups last night. It was too simple and easy to do instead of just watching tv. Hopefully it'll be more of a habit than it's been. Today will be a 20 mile ride and an arms workout.
Acer: Awesome that you are down 20 pounds! I agree with the rest = add miles and speed to your repertoire. The worst type of working out is to do the same runs for each workout, just trying to get quicker. Each run should serve one of four purposes: 1) building mileage, 2) increasing speed, 3) practicing race pace, or 4) recovery. I typically trained with only 3 runs per week, 1 each of 1, 2 and 3 above so I didn't need any 4's (I cross-trained for recovery).
BnB: first time in zone 4 in ages is going to make turnover feel awkward. I'd get no more than 1 more speed workout in before your race, and let the taper do it's trick (as Sand stated). I always liked to get a 3 mile run in as my last workout before long races. Mile 1, warm-up, mile 2 5k pace, mile 3 cool down, then get back home to let taper magic happen.
Grue: Awesome tempo run
Your legs are likely pretty darn fresh due to you having reduced mileage from the insane miles you typically post.Bentley: Negro is not only a good post race beverage, but also good pre race (the night before).
Sand: Holy pool time Bud!
PMB: way to get the dreaded MLR in
_________________________
My update:
Just did lunges, abs and pushups last night. It was too simple and easy to do instead of just watching tv. Hopefully it'll be more of a habit than it's been. Today will be a 20 mile ride and an arms workout.
gruecd
Footballguy
Ned
Footballguy
I call. Man up.
Suck it up, speedy. If I can do 7:40s, you sure as hell can do 7:20s.
pigskinliquors
Dr. Parrothead
jb1020
Footballguy
This week has beat me up. After running the long 20 in miserable conditions my head cold got worse. I slept in Monday opting out of my first workout since early Dec.
Got up Tuesday, still feeling crappy and sloshed thru 5 pretty bad miles. I felt so bad Tuesday night I bagged my Wed. run and went to the Doctor. Got my steroid shot and I'm already feeling better.
I hate to miss 2 runs this late in the game, but this feeling like #### has got to end.
I have a 5 mile pace run to get in tomorrow, then my first taper run of 12 Saturday.
Got up Tuesday, still feeling crappy and sloshed thru 5 pretty bad miles. I felt so bad Tuesday night I bagged my Wed. run and went to the Doctor. Got my steroid shot and I'm already feeling better.
I hate to miss 2 runs this late in the game, but this feeling like #### has got to end.
I have a 5 mile pace run to get in tomorrow, then my first taper run of 12 Saturday.
tri-man 47
Footballguy
I did 5 miles at 7:11/mile yesterday.I call
Try to keep up, Mr.:02.
pigskinliquors
Dr. Parrothead
jb: It's the perfect time to be missing workouts and for being sick. Likely your training beat down your immune system as it seems many people get sick right before taper. Enjoy the rest and getting life back in your legs. You aren't getting much to any benefit from runs right now anyway. It's all over, but one measly 12 miler and a hard race. Rest up soldier.Tri-Man: :02 is killing you isn't it?!
gruecd
Footballguy
I did 5 miles at 7:11/mile yesterday.
jb1020
Footballguy
Thanks PSL, I figured as much.
I did have a proud moment at the dr.'s when they took my blood pressure and HR. They strapped me to the machine BP was 113/70 and HR was 47.
The nurse looked at it and said,"that can't be right." I told her no, "I've seen it that low before, usually when I donate blood its 45 or 46."
So she ran the machine again, it was at 48.
She took it manually, looked deep in thought after 15 seconds then said, "68, that's normal."
I said, "I don't think that's what you got...but write it down, I'm in a hurry."
After she left I did it myself and got 48 (after she pissed me off).
Idiot nurse.
I did have a proud moment at the dr.'s when they took my blood pressure and HR. They strapped me to the machine BP was 113/70 and HR was 47.
The nurse looked at it and said,"that can't be right." I told her no, "I've seen it that low before, usually when I donate blood its 45 or 46."
So she ran the machine again, it was at 48.
She took it manually, looked deep in thought after 15 seconds then said, "68, that's normal."
I said, "I don't think that's what you got...but write it down, I'm in a hurry."
After she left I did it myself and got 48 (after she pissed me off).
Idiot nurse.
gruecd
Footballguy
High Intensity Interval Training? Yeah, I think most of us do intervals at one point or another during our respective training cycles. I'm focusing on LT workouts right now, but eventually I'll shift into VO2Max (i.e., interval) stuff.
pigskinliquors
Dr. Parrothead
tri-man 47
Footballguy
It's really just fun banter. After the recent go-round above, I'm waiting for the esteemed Sand-man to point out that he's in serious cross-training mode while myself and others are run-only focused. But this is why I'm enjoying the run focus - I can do a variety of workouts that I couldn't do when I was squeezing in the bike and swim training. Good to hear gruecd is looking to run a 5K. I keep double-secretly looking at that 19:23 and thinking that by fall ...
gruecd
Footballguy
There's one in Oshkosh (less than 30 mins away) on March 10, but that would mean three consecutive weekends with races (5M, 5K, half). Hmmm...
Sand
Footballguy
I hope so!
Need to get my mileage in while I can. It is just a matter of when. He's gonna crush it, and fairly soon.Oh, and thanks for the graphic of my implosion. That's pretty much what I look like trying to hit those paces...Similar threads
