Ran a 10k in June (2 Viewers)

[Sand]

Tri-guys, how do your 500y swim and mile splits compare? Just curious to see if others have the same relative comp. My 500 swim is just about equal to my "normal comfort" pace for a mile in a 6-13 mile run, does this work for others?

Ahem...errr...no. I'm not running 6:25 mile splits like, ever. Then again I'm not really balanced across the disciplines. I'm a much, much better swimmer than anything else, for whatever reason.

Swamp Stomp Half Marathon Report

Short version: I crushed my PR and ran behind a nice-looking Australian Girl.

I started way too fast and had to pull back a bit, but still ended up Sanding the first mile at 7:25. The mile markers were way off on the entire course, with the first (and last) mile very short, so I was ahead of pace but figured I would give some of it back when future miles turned out long according to the Garmin (mine measured the course at 13.09 last time and 13.07 Saturday. It's probably a tad short).

First, nice PR!

Second, official seal of approval on the first mile given.

 

[tri-man 47]

Tri-guys, how do your 500y swim and mile splits compare? Just curious to see if others have the same relative comp. My 500 swim is just about equal to my "normal comfort" pace for a mile in a 6-13 mile run, does this work for others?

I'm the opposite of Sand, given I'm much, much more runner than swimmer (well, back when I actually swam). My 500y swim times would have been around 9:30, while my 'comfort' running pace would be more like 8:00'ish. Maybe your similar times, then, show a good balance between the disciplines.

--

worrierking - great race and race report! I'm guessing the extra, focused training paid dividends. Way to go!

 

[gruecd]

Off topic: anyone else seeing Grue's NYC pics on FB think this weekend is building up to him getting down on one knee? Just saying...

Ha! Don't hold your breath...

 

[beer 302]

Swamp Stomp Half Marathon Report

Short version: I crushed my PR and ran behind a nice-looking Australian Girl.

Long Version:

I had been targeting this race since my last marathon in October, trying to add more speed to my very solid mileage base that I worked on all summer. I felt like I was in PR shape, but I didn't know if I could match my 1:45:52 from this same race two years ago when I had perfect weather and a ridiculously strong finish. I decided that I would run the race at my PR pace (8:05) and see what I had left in the tank at the finish.

22nd overall out of 158 competing finishers. Third of six in M 50-54 (my friend was wrong, there were two guys ahead of us). I didn't wear my HR monitor, Sorry Ned (now I wish I had, as I would really like to see the numbers).

I have no real theory on why I performed so well, other than my consistent training of the past two years. I also really challenged myself with the pace and it paid off. I am not sure I would have had the confidence to risk a blowup in most of my races. Maybe I should take that mentality into my next marathon.

Thanks for all the advice and inspiration from this thread. Sorry if I sound like a sugared-up nine-year old, but I am excited.

You performed so well because you've been coming to this thread, there's some got damned brilliance up in here!

Seriously, congratulations! Awesome job and great PR!!!!

 

[Cold Dead Hands]

Finally past my knee injury and hernia mesh tear. Going to run tonight for the first time in 3 months. Treadmill. Hope to get 2 miles in.

 

[sho nuff]

Finally past my knee injury and hernia mesh tear. Going to run tonight for the first time in 3 months. Treadmill. Hope to get 2 miles in.

Mesh tear...well, that sounds fun.

 

[SFBayDuck]

Swamp Stomp Half Marathon Report

Short version: I crushed my PR and ran behind a nice-looking Australian Girl.

Congrats on the PR and great RR!

And as a snot rocket machine myself, I can appreciate the skill your new Aussie friend was displaying.

 

[SFBayDuck]

2013 Year-end Report

Best memories of other guys' training or races in 2013: Duck's final 10mi beastmode. He showed just exactly who he was on that stretch. I love those stories!

Wow, very cool. Thanks.

2013 Year-end Report

Oddest, unusual, or funniest experiences of the year (yours or one of the other guys): Just about any Anyong RR. Finding out he's really not a small asian boy.

Ditto, and ditto. Although I still picture Annyong throwing firecrackers with Sister Christian playing in the background every time I read one of his posts.

 

[gruecd]

So I know I've been a bad forumite, but hopefully things will slow down after this week. It's been a crappy year for me running-wise, so I can't say that I'm looking forward to putting together my year-end report, but fortunately I'm wrapping up my best year ever business-wise, so at least there's that...

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

 

[Miscellaneous]

2013 Year-end Report

[SIZE=medium]Your goals coming into the year, and were they achieved?[/SIZE]

I had no goals coming into the year, but I kind of developed an aspiration to hit 100 mi/mo. I didn't do that, because of all the stops and starts. It looks like I'll be around 400 miles for the year, though, so that's a number that makes me smile.

[SIZE=medium]New PRs or accomplishments in 2013:[/SIZE]

400 miles for the year will be my PR, by so very, very much.

[SIZE=medium] [/SIZE]

[SIZE=medium]Favorite "go to" workout and/or routes:[/SIZE]

I've got a 7-mile route around my house that is nearly 90% along the water. Any segment of that route works for me.

[SIZE=medium]Total training volume during 2013:[/SIZE]

Around 400 miles, which is more than I would've expected.

Goal(s) for 2014:

PRs in every distance up to HM:

- 30 minute 5K / 60 minute 10K

- PR at Bay-to-Breakers (7 mi)

- sub-2:30 HM

Get my volume up to 60-75 miles a month, depending on circumstances and month length.

Re-lose those 30 pounds, so my child only ever knows 'Skinny Dad'.

 

[SFBayDuck]

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

I was following that live online, what a beast. When you break a Yannis Kouros record you are a bad man.

 

[Ned]

So I know I've been a bad forumite, but hopefully things will slow down after this week. It's been a crappy year for me running-wise, so I can't say that I'm looking forward to putting together my year-end report, but fortunately I'm wrapping up my best year ever business-wise, so at least there's that...

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

I can't even comprehend wtf he did.

 

[sho nuff]

So I know I've been a bad forumite, but hopefully things will slow down after this week. It's been a crappy year for me running-wise, so I can't say that I'm looking forward to putting together my year-

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

There are so many epic things about that...as well as put a bullet in my head going in an oval that many times.

 

[tri-man 47]

2013 Year-end Report

Goal(s) for 2014:

PRs in every distance up to HM:

- 30 minute 5K / 60 minute 10K

- PR at Bay-to-Breakers (7 mi)

- sub-2:30 HM

Get my volume up to 60-75 miles a month, depending on circumstances and month length.

Re-lose those 30 pounds, so my child only ever knows 'Skinny Dad'.

I had a goal to be competing well when my kids were old enough to appreciate it. That was about 25 years ago!

Maybe we make 2014 the Year of the PR ...

 

[prosopis]

Nice race worrierking

 

[Sand]

So I know I've been a bad forumite, but hopefully things will slow down after this week. It's been a crappy year for me running-wise, so I can't say that I'm looking forward to putting together my year-end report, but fortunately I'm wrapping up my best year ever business-wise, so at least there's that...

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

I can't even comprehend wtf he did.

No wonder Grue is so fast. Some of that alien DNA must have crossed over at some point.

 

[SteveC702]

Great race Worrieking. Really awesome to see what consistent training and a bit of guts on race day can do. Congrats on putting it all together when it matters.

Good to hear you're back up and going again as well Mac.

 

[Ned]

A WORLD RECORD?!?!?!?!?!?!

this thread has it all.

 

[Ned]

101.66 miles breaks down to:

406.64 laps around the track

3.88 marathons

7:04 pace is.....

3:05:09 per marathon (9 seconds shy of a BQ for a 18-34 male). Running almost 4 consecutive BQs?????

1:32:34 per HM (19sec faster than my HM PR)

21:54 avg 5K

Grue - tell me he wore a HRM...................

 

[FUBAR]

So I know I've been a bad forumite, but hopefully things will slow down after this week. It's been a crappy year for me running-wise, so I can't say that I'm looking forward to putting together my year-

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

There are so many epic things about that...as well as put a bullet in my head going in an oval that many times.

Not sure which would be worse. This or the woman who ran 100 miles on a treadmill.

 

[beer 302]

So I know I've been a bad forumite, but hopefully things will slow down after this week. It's been a crappy year for me running-wise, so I can't say that I'm looking forward to putting together my year-end report, but fortunately I'm wrapping up my best year ever business-wise, so at least there's that...

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

I was following along as well but for a guy I know via FB, Ed the Jester. He had a pretty impressive run himself. Pretty cool you know Zach, there was a whole lot of incredible running going on there. I can't fathom doing that but I can certainly appreciate it

 

[Juxtatarot]

Congrats to Worrierking on his PR! I've been enjoying the year end reports. I'll have mine in a day or so.

 

[Hang 10]

I'm getting kinda excited. My 50K is 8 days away and I feel as healthy as I've been in a month. 10 mile run tomorrow and couple easy runs and it's on!

Ahh yeah. Link to the race you are doing? I love learning about ultras around the country.

http://tidewaterstriders.com/seashore50K/

 

[SFBayDuck]

So I know I've been a bad forumite, but hopefully things will slow down after this week. It's been a crappy year for me running-wise, so I can't say that I'm looking forward to putting together my year-end report, but fortunately I'm wrapping up my best year ever business-wise, so at least there's that...

Anyway, I don't know you guy saw this or not, but my friend Zach Bitter had a pretty amazing performance at the Desert Solstice Invite in Phoenix this past weekend, setting a new U.S. 100 Mile Open Track record (11:47:21, 7:04/mile) and a new 12-hour WORLD record with 101.66 miles. I don't know what's more impressive--the pace, the distance, or the mental toughness to run around a 400-meter track that many times!

I was following along as well but for a guy I know via FB, Ed the Jester. He had a pretty impressive run himself. Pretty cool you know Zach, there was a whole lot of incredible running going on there. I can't fathom doing that but I can certainly appreciate it

Beer - in case you missed it, here's a podcast interview with the Jester: http://ultrarunnerpodcast.com/tag/jester/

And for you Grue, one with Zach they just recorded after the race this weekend (I haven't listened to it yet): http://ultrarunnerpodcast.com/zach-bitter-interview/

 

[worrierking]

Thanks Everybody for the kind words about my race. Very much appreciate all of you here.

Grue - tell me he wore a HRM...................

I laughed out loud at this one Ned!

 

[SFBayDuck]

I'm getting kinda excited. My 50K is 8 days away and I feel as healthy as I've been in a month. 10 mile run tomorrow and couple easy runs and it's on!

Ahh yeah. Link to the race you are doing? I love learning about ultras around the country.

http://tidewaterstriders.com/seashore50K/

Looks like a good one. I have to say, that's the first time I've seen a link for "Inclement Weather or National Security" on a race website....

 

[Hang 10]

Awesome race, Worrierking! Good to see all that mileage you put in, pay off.

 

[Hang 10]

I'm getting kinda excited. My 50K is 8 days away and I feel as healthy as I've been in a month. 10 mile run tomorrow and couple easy runs and it's on!

Ahh yeah. Link to the race you are doing? I love learning about ultras around the country.

http://tidewaterstriders.com/seashore50K/

Looks like a good one. I have to say, that's the first time I've seen a link for "Inclement Weather or National Security" on a race website....

Ha, good catch. Not sure I've ever noticed that before.

My excitement for the race is tempered a bit by the fact that I started race week off with the flu and the forecast is calling for a low of 60 and high of 71 with high humidity for Saturday.

 

[ChiefD]

I have some questions for the pros around here. A little background: my neighbor convinced.....er coerced.....uh....made it sound awesome.....er conned me into signing up for a half marathon last April. I was 43 years old, high cholestoral, office job, and knew I needed to get back in shape. So I said: sure, why not.

I had no expectations that first race: it was the first one I had ever done of any length. Googled half marathon training, and found the Hal Higdon plan. Went with the novice plan because I had no idea what to expect. Figured if I could finish the race at a 10:00 minute/mile pace, I would be pleased. Ended up finishing in 2:05, lost 20 pounds, found my abs again, and felt great. So I decided to sign up for another.

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

So my question is: what now? I'm signed up for another half in April - the same race I ran this year. I feel I'm at a crossroads:

1. How fast can I go, and what will it take to get there?

2. Is it a full commitment, from a full diet makeoever to more intense training?

3. Is there a plateau that you just reach: in other words, I can only go so fast?

4. Is it worth it to keep shooting for low times, or is it more about just staying fit?

The truth is: I like to do other things. Fishing, hiking, camping, spending time with the family. I have 3 young children, and I live for these kids. Any time spent training is free time away from them. I like to drink beer while watching sports and eating BBQ and being a slug sometimes.

Any sage advice out there?

 

[Hang 10]

I have some questions for the pros around here. A little background: my neighbor convinced.....er coerced.....uh....made it sound awesome.....er conned me into signing up for a half marathon last April. I was 43 years old, high cholestoral, office job, and knew I needed to get back in shape. So I said: sure, why not.

I had no expectations that first race: it was the first one I had ever done of any length. Googled half marathon training, and found the Hal Higdon plan. Went with the novice plan because I had no idea what to expect. Figured if I could finish the race at a 10:00 minute/mile pace, I would be pleased. Ended up finishing in 2:05, lost 20 pounds, found my abs again, and felt great. So I decided to sign up for another.

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

So my question is: what now? I'm signed up for another half in April - the same race I ran this year. I feel I'm at a crossroads:

1. How fast can I go, and what will it take to get there?

2. Is it a full commitment, from a full diet makeoever to more intense training?

3. Is there a plateau that you just reach: in other words, I can only go so fast?

4. Is it worth it to keep shooting for low times, or is it more about just staying fit?

The truth is: I like to do other things. Fishing, hiking, camping, spending time with the family. I have 3 young children, and I live for these kids. Any time spent training is free time away from them. I like to drink beer while watching sports and eating BBQ and being a slug sometimes.

Any sage advice out there?

It's hard to say how much faster you can go without more information but I'm sure you can go faster. Maybe sign up for a 5K or 10K and see how fast a pace you can push for something shorter and then reassess.

Also, I run so I can drink more beer, so that shouldn't be a problem for you.

 

[worrierking]

I have some questions for the pros around here. A little background: my neighbor convinced.....er coerced.....uh....made it sound awesome.....er conned me into signing up for a half marathon last April. I was 43 years old, high cholestoral, office job, and knew I needed to get back in shape. So I said: sure, why not.

I had no expectations that first race: it was the first one I had ever done of any length. Googled half marathon training, and found the Hal Higdon plan. Went with the novice plan because I had no idea what to expect. Figured if I could finish the race at a 10:00 minute/mile pace, I would be pleased. Ended up finishing in 2:05, lost 20 pounds, found my abs again, and felt great. So I decided to sign up for another.

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

So my question is: what now? I'm signed up for another half in April - the same race I ran this year. I feel I'm at a crossroads:

1. How fast can I go, and what will it take to get there?

2. Is it a full commitment, from a full diet makeoever to more intense training?

3. Is there a plateau that you just reach: in other words, I can only go so fast?

4. Is it worth it to keep shooting for low times, or is it more about just staying fit?

The truth is: I like to do other things. Fishing, hiking, camping, spending time with the family. I have 3 young children, and I live for these kids. Any time spent training is free time away from them. I like to drink beer while watching sports and eating BBQ and being a slug sometimes.

Any sage advice out there?

I agree with Hang 10 (especially about the beer).

Congratulations, you are off to a great start.

You can get out of running whatever you put into it. I started running at 44 with the foolish intention of running a marathon in 6 months. I did it, but would not recommend it to another beginner. I have become a semi-serious runner in the last six years and I am still improving. If you keep running halfs, you will most likely continue to get faster as long as you train harder, but your gains start to be less each time, typically. There is a plateau that you will reach eventually, but I haven't hit it yet, as I can still PR at 50 having been running for six years.

On the other hand, if you just want it to be a recreational activity, that's great too. You can run as much or as little as you want and you will be much better off than before you started.

Great job, so far and stick around. There are some extremely experienced (and fast) guys in here who can give you excellent advice.

 

[Juxtatarot]

Chief,

I agree with the others.

1. Who knows how fast you could be? There is no easy answer to this question but stick around this thread or buy some running books (we could recommend some) and you'll get some ideas on how you can make improvements in your training.

2. Little changes help but I don't think any of us make a **full** commitment. Like you mention, most of us have jobs, family, and certain vices. View running as a hobby, not your main purpose in life.

3. It will get harder and harder to improve after your first few and you're at an age that Father Time won't be helping. I'm sure you have a ways to to before plateau, though.

4. As I'm sure you know, only you can answer this question. Like Hang 10 mentioned, why stick to half marathons? Mix it up some. A 5K can be just as challenging and rewarding as a half marathon since you'll be pushing yourself at a faster pace.

 

[tri-man 47]

A WORLD RECORD?!?!?!?!?!?!

this thread has it all.

It's what we call six strides of separation.

 

[FUBAR]

Chief - decide your priorities and work with them. I agree whole heartedly that doing a variety of races / events makes the experience better. Unless you decide to set records in the 100M sprint, your HM training will likely benefit by getting faster for a 5k or other events.

1. How fast can I go, and what will it take to get there?

- Who knows? It takes more effort and planning to get faster, the only real limit is your own.

2. Is it a full commitment, from a full diet makeoever to more intense training?

- Can be, but doesn't have to be. I plan to change a little more of my nutrition when I get into full IM training mode, but otherwise I eat what I want and don't stress this too much.

3. Is there a plateau that you just reach: in other words, I can only go so fast?

- You will have various plateaus as you train. You'll break through them. Maybe you won't set a world record, but who knows about that even?

4. Is it worth it to keep shooting for low times, or is it more about just staying fit?

- See above; it's your priorities that count here.

On the priority front, I'll just state mine and maybe that helps you define yours. I enjoy staying in shape. I get roughly the same satisfaction from a good pool workout as a good race. PRs are certainly nice, but I'd rather try new events. If you look at my signature, you'll notice that I have a fairly diverse race schedule. The full IM and bike leg of the relay will be firsts for me, as will the trail marathon (though I've done a trail 50k). Others will want to do their absolute best at a specific event, I like to try new things. I'm not setting goals of winning any event; I'd rather be well rounded - which includes strength training, tri-events, and I'd like to take up kayaking at some point, as well as other things. The nice thing about running is you don't need thousands of dollars of equipment, but you can still diversify your running. As a father of 4, the kids will always take priority but I schedule my training around family time. It cuts in some, I could do more weekend camping and other things with the kids, but we compromise pretty well.

 

[Sand]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

 

[Hang 10]

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

You can get faster. The only way to do it, though, is to consistently run. Volume counts. A peak of 32 miles for Hidgon Intermediate isn't going to give you your all time PR. IMO, a long run of 15 or 16 is needed to really prepare you for the end of a half. Maybe try for volume in the thirties on average for the next few months and peak in the mid forties with a couple really solid 15 milers in there. If you want the next step I think that would do it.

Or unless you're me and your weekly volume for a 50K is give or take 32 miles. :flex:

 

[tri-man 47]

Chief - The second time through the cycle (=another year) tends to yield benefits ...the cumulative effect of your body acclimating to the running. Muscle development, aerobic capacity, etc. The cross training you do will be beneficial, overall, so don't shy away from that!

Especially if you want to maximize family time, you might switch to a 5K focus after April. The training time will be shorter, but a little more intense. Also, 5Ks are good family affairs due to the shorter course and quicker conclusion. I spent many years as a "5K guy" while my kids were growing.

 

[FUBAR]

Day 23, 7 minutes of plank... ouch

 

[prosopis]

Day 23, 7 minutes of plank... ouch

That is bad ###

 

[Prince Myshkin]

Day 23, 7 minutes of plank... ouch

The side planks on Day 5 kicked my butt

 

[ChiefD]

Thanks all for the info. Appreciate all the advice and suggestions. I'll have to really think what my end game is here. The competitive side in me wants to really push and see how low I can go on time. I know for April I'll be shooting for somewhere in the 1:45 range.

I think for my sanity the suggestions of mixing in some 5K's would be a good idea. My thought process so far has been: I just want to try and run the longer distances. I also have been kicking around the marathon idea for next year. If I do, it will be the Kansas City one in October. Just not sure yet.

This thread has been good about motivation: when I feel like a lazy turd I come in here for a swift kick in the ####.

 

[Ned]

Day 23, 7 minutes of plank... ouch

Kick ###! Today is day 9 for me and the 60sec per plank worries me.

Doing the pushups challenge on M-W-F and mixing in assisted pullups. I can only do 2 full pullups, so I have to do assisted if I want any sort of volume.

Ran my first post marathon tempo run yesterday; 6 w/ 4LT. LT miles were 7:20/176. Slowly turning the corner. I'm going to be ramping up my mileage a bit for a 10 miler on 1/12.

 

[Ned]

I have some questions for the pros around here. A little background: my neighbor convinced.....er coerced.....uh....made it sound awesome.....er conned me into signing up for a half marathon last April. I was 43 years old, high cholestoral, office job, and knew I needed to get back in shape. So I said: sure, why not.

I had no expectations that first race: it was the first one I had ever done of any length. Googled half marathon training, and found the Hal Higdon plan. Went with the novice plan because I had no idea what to expect. Figured if I could finish the race at a 10:00 minute/mile pace, I would be pleased. Ended up finishing in 2:05, lost 20 pounds, found my abs again, and felt great. So I decided to sign up for another.

This one was in October of this year. I set a goal of 1:50 for the race. I don't even know why I picked that number. I don't even know what a reasonable expectation is going from race to race in order to train for a particular goal. So I went back to the Hal Higdon website, and started training with the intermediate plan, which added interval training and tempo runs to my training. I basically ran all summer just to keep my base, and then 12 weeks out started the Higdon plan pretty religiously. Ended up on race day finishing at 1:52. So overall I was very pleased.

So my question is: what now? I'm signed up for another half in April - the same race I ran this year. I feel I'm at a crossroads:

1. How fast can I go, and what will it take to get there?

2. Is it a full commitment, from a full diet makeoever to more intense training?

3. Is there a plateau that you just reach: in other words, I can only go so fast?

4. Is it worth it to keep shooting for low times, or is it more about just staying fit?

The truth is: I like to do other things. Fishing, hiking, camping, spending time with the family. I have 3 young children, and I live for these kids. Any time spent training is free time away from them. I like to drink beer while watching sports and eating BBQ and being a slug sometimes.

Any sage advice out there?

1 - Agree with everyone else. Everyone's potential is going to depend on a lot of factors; namely genetics, dedication, and smart training. All I can say is don't be afraid to set big goals. You've already surprised yourself once. I bet you'll be surprised at just how fast you can get with the right training.

2 - It all depends on what you want out of this. Can you go full bore and live/breathe this hobby? Sure. You're going to have to decide how dedicated you want to be.

3 - We all will hit plateaus sooner or later. The good news is you probably won't see them for a while since you're just starting out.

4 - You'll have to answer that one. For me, I'm super competitive and can't focus unless I'm chasing a better time.

Get your wife/kids involved in running if you haven't already. When I started, it was just me out there. FF 3.5 years and now we all run (wife and 2 boys 5yrs/7yrs). You're setting a great example for your kids!

Training wise - volume is king. 80%+ of your mileage should be LSD (Long Slow Distance). Being new to the sport, I'd argue that it should be 95%. It sounds boring and counter-intuitive, but it works.

 

[MAC_32]

2013 Year-end Report

[SIZE=medium]Your goals coming into the year, and were they achieved?[/SIZE]

Sub 18 5K - nope

Sub 40 10K - race cancelled

[SIZE=medium]New PRs or accomplishments in 2013:[/SIZE]

18:18 5K, previous best as an adult was 18:35 five years ago. I already forgot how close I came to that mark last year

[SIZE=medium] [/SIZE]

[SIZE=medium]Favorite "go to" workout and/or routes:[/SIZE]

My default workout is the 3 mile block on the main roads that surround my house. Not my favorite, but a 'go to' I guess. I use it as my measuring stick bi-weekly to monitor progress and identify potential over training before it happens. The workout I look forward to most is the trails in the river valley - rough terrain and steep hills everywhere.

[SIZE=medium]Total training volume during 2013:[/SIZE]

754, due to this month's injury will probably fall short of 800 but it'll be close. Regardless, since I was under 40 miles per month the first 4 months of the year I'll call that successful.

Goal(s) for 2014:

Race-wise, same as last year. I want to crack 1K miles too. I'd like to establish some trail racing benchmarks too.

 

[Juxtatarot]

Ned- If you're ever looking for new running reading material, I would recommend this book. I'd be interesting in hearing your thoughts about it.

I know Steve based his marathon training on it last year and I think it's what I would use if/when I decide to run another marathon. Steve wrote a good synopsis on the difference between Hansons and Pfitz in this thread if you care to search but basically it stresses weekly intervals and marathon pace runs and less of the long slow runs (although, of course, those runs still play an important role).

 

[SteveC702]

Day 23, 7 minutes of plank... ouch

That is bad ###

WTF.

 

[SteveC702]

Thanks all for the info. Appreciate all the advice and suggestions. I'll have to really think what my end game is here. The competitive side in me wants to really push and see how low I can go on time. I know for April I'll be shooting for somewhere in the 1:45 range.

I think for my sanity the suggestions of mixing in some 5K's would be a good idea. My thought process so far has been: I just want to try and run the longer distances. I also have been kicking around the marathon idea for next year. If I do, it will be the Kansas City one in October. Just not sure yet.

This thread has been good about motivation: when I feel like a lazy turd I come in here for a swift kick in the ####.

The others on here have given you a lot of good advice on this, so I am not sure if I can add much more But here's my 2 cents...

1. How fast can I go, and what will it take to get there? - This one is hard to tell, but the only way to find out is to put in some time and effort. One of my good friends was 250 lbs 4 years ago, never did any sports and started running. He ran 4-something for his first marathon a few months later and ran 2:43 this year. You just never know, but it's an extremely rewarding sport and the health/fitness benefits alone are worth the effort. Not to mention that running personal bests race after race is one of the most rewarding feelings a runner can experience.

2. Is it a full commitment, from a full diet makeoever to more intense training? Not necessarily. It helps, but I find that people vary in terms of how much they change their diet. I think I took more of a "phased-in" approach and slowly cut back on junk food, I still eat like a hog occasionally though. In fact... going to a Brazilian steakhouse tonight!

3. Is there a plateau that you just reach: in other words, I can only go so fast? Everyone has a maximum, but in my experience only the true elites train hard enough to reach it. Most people get slower as they get older IF they trained pretty hard when they are younger, most people who picked up running late in their life (i.e. my dad) can still run PRs well into their 60s.

4. Is it worth it to keep shooting for low times, or is it more about just staying fit? That's up to you, but the two don't have to be mutually exclusive.

 

[Hang 10]

Okay, looking past my 50K for a moment. Come of the first of the year, I'm going to be going all in on a half marathon PR. Any recommendations for a 12 week training plan? For the past 3 months my weekly mileage has been around 35 miles a week, so I guess I'm comfortable stepping up to the 40's and maybe peaking at 50 or so. Thoughts?

TIA

 

[FUBAR]

Day 23, 7 minutes of plank... ouch

That is bad ###

WTF.

Thanks guys. Of course, Steve probably ran 3 miles in the same amount of time.

 

[SteveC702]

Early xmas present for Ned - HR data #2.

So... I apparently threw away the HR monitor that came with my Garmin. (sorry Ned/Tri/Sand)

So when I run outside I have to wear a 2nd watch that goes with a separate HR monitor.. blah, and being the HR monitor noob I am I apparently didn't put the strap on at the right tightness so it fell down a coupe of minutes before my last interval. I was too tired to pull it off and re-tighten it so no data on the cooldown, sorry.

Today's 15-mile workout. (2 mile warmup, 3x3miles with 0.5mi recovery, 3 miles cooldown)

2 miles - 14:48 (AHR = 129)

3 miles @ MP effort - 17:43 (AHR = 159)

0.5mi @ recovery - 4:07 (no AHR, but HR was around 140 by the end of this)

3 miles @ "Strength" (Hanson's term for approximately 10s/mi faster than MP effort) - 17:25 (AHR = 162)

0.5mi @ recovery - 4:15 (no AHR, but HR was around 140 by the end)

3 miles @ Tempo/HM effort - 17:24 (AHR = 165)

3 miles cooldown - 24:30.

You'll notice that the 3rd one was supposed to be a good 5-10s/mi faster than the 2nd, but it was only 1s faster and a good 3 bpm higher. I was running this on a moderately hilly bikepath (1.5mi out-and-back for each 3 mile rep) and I went out really hard the first mile of the last rep and was barely hanging on. The HR would've been closer to the 2nd one if I paced it a little bit better.

The times are probably 10s/mi slow due to the altitude. (some calculators give 15s/mi, I am not that generous to myself). It might be a bit faster if I ran it on a track, but one thing I have long realized is that it's not my fitness holding me back in marathons, but my legs' ability to handle pounding on the pavement, so I am doing more of my workouts on hilly bikepath/pavement than in prior cycles.