Ran a 10k in June (5 Viewers)

[Hang 10]

Well, as you all say, the hay is in the barn. Ran a short run tonight, and now 2 days of rest before Saturday. Diet has been good the whole 12 week ramp up, and really good this week.

Starting to feel excited, which means my mind is getting right. The last couple of weeks without the Heart monitor has done me good: I've run some faster runs and feel like my goal of 1:45 is attainable. I've decided to wear it Saturday: the data will be critical as I decide to keep proceeding with running half's or if I want to try and do a full in the next 12 months.

Anyway, thanks to all for all the great advice and support. This thread is priceless for guys like me. I'll have a race report Saturday, good or bad. I've already decided I'm going to go out and push myself on this one and lay it out there. The two I have done I felt that there was a lot of time left on the course. I guess I will find out if that's true or if I'm just going to have to be happy running in the 1:52 range.

Get after it!



Love the bolded. I love setting a race goal and dialing in that pace from the very start...most the time I have no idea if I can sustain it but man, it feels sweet when you do. And if you can't, well, at least you tried and there's still satisfaction in that.

 

[IvanKaramazov]

Good lord. I noticed this thread a while ago but hadn't checked it out yet (and VERY new to the FFA section). 959 f'ing pages??? I am not a serious runner, but also not a serious reader. I would rather run a marathon than read 959 pages of this

All that said, maybe I will, just at a pace of a hundred pages per week. Don't want runner's advice overload.

After about a decade straight of not much exercise, at least not nearly what I was doing before that, I took up running (cough...jogging...cough) two summers ago. I was always an athlete and played a lotta sports, varsity letters in basektball, baseball, golf, and even one year of cross country my senior year when I didn't wanna golf that year.

But damn, I could never run distance. I could run up and down the basketball court all day, but that first week of cross county practice I couldnt even jog slowly for 20 minutes straight.

So I start this back up a couple summers ago. Not real serious. Pretty much since then I have averaged anywhere between 10-15 miles per week. A little more during may-september during 5k season in northern Ohio.

My first 5k was total crap, like 32 minutes. I felt dirty. Not that I was ever that good, my best time in that one year of cross was 19:30 or so, but 32 was wow.........bad. My best last year was 26 flat. Goal this year of 25 flat. Secondary goal of shedding some weight. 220 is...........too much. Granted I actually do have muscle, but still, too much beer and wings for a decade will get ya. Good thing I have a fast metabolism or I would be 320.

For the runners out there, looking for some advice for training. I get kind of bored, and then unmotivated, when I just get on the treadmill or even on the road and just jog. It's cool most of the time, but sometimes I just dread the jog.

I DO like to mix in some other kinds of things. What other things could I do that would actually improve my 5k times? ANy particular strength exercises?? Shorter runs at a faster pace?? Repeat 400s?? 800s?? Miles??

When I was in Cross we did 5 mile slower pace jogs (which I would F'ing hate to do more than once in a blue moon now), some days of repeat 800s, sometimes repeat miles. We didn't do too many 5ks in practice.

So what ya got?? Throw some gym exercises at me, and maybe some of the other stuff I was talkin about. Get me motivated. ####, maybe I can get to 24 this year.

Just did my first 5k this year a few days ago, ran a 28, but I REALLY took it slow. It was C-O-L-D out, and it was the first time i ran outside this year. I had a decent amount left at the end. It was also a "pump and run", you bench press at the beginning to try and earn points for a head start, anywhere from 1-10 minutes. Amazingly without lifting for quite some time I threw up 195 ten times. I was friggin shocked.

My next one is maybe two weeks from now. Would like to get under 27 for that one, which shouldn't be too big of a problem.

Get me motivated. Tell me what to do

Welcome to the thread.

The good news is that if you were running 19x 5Ks in high school, you have all sorts of room for improvement over 26:00. The bad news is that the things that will lead to the most dramatic and immediate gains are the things that you don't want to hear. First is weekly volume (miles per week). You don't need to log 60 mile weeks, but getting up to 25 mpw or so would help a lot. Those miles should be almost all (90% or so) slow and easy. You'd be shocked at how much race performance you can gain by just adding mileage at a comfortable pace. I know you said you hate doing slow 5-milers, but those runs do more for you than isolated interval workouts do.

The second big item is weight loss. I can't tell you what your "proper" weight is, but it sounds like you've already decided that your current weight is too high. Every pound you lose is one more pound that you don't have lug around the course for 3.1 miles. Even a moderate change like 10-15 lbs will show give you very noticeable performance gains.

If you're only doing 10-15 miles per week, interval training (e.g. 400s) is sort of pointless. To put it in perspective, the guidelines that I've seen generally call for something like 5%-7% of your weekly mileage to be done at interval pace. For somebody who runs 40 mpw, that translates into about one session of 5 x 800m. That's pretty conservative, but you get the idea. There are good reasons why practically all training programs emphasize volume over interval sessions. Compared to just running more miles, interval training is hard, carries a comparatively high injury risk, and provides relatively small marginal benefits. The old aphorism about how "speed work is the cherry on top but you don't have a sundae" applies in your case.

If you're doing intervals because you're using HIIT as part of weight loss and overall fitness strategy, that's different. I'm just talking about running performance. If that's what you're after, you really just want more miles for now.

 

[Ned]

Sorry to hear about your sister, FUBAR. I hope she and her family come out of this well.

Sounds like she's got the right attitude, which is 90% of the battle.

 

[BassNBrew]

Good lord. I noticed this thread a while ago but hadn't checked it out yet (and VERY new to the FFA section). 959 f'ing pages??? I am not a serious runner, but also not a serious reader. I would rather run a marathon than read 959 pages of this

All that said, maybe I will, just at a pace of a hundred pages per week. Don't want runner's advice overload.

After about a decade straight of not much exercise, at least not nearly what I was doing before that, I took up running (cough...jogging...cough) two summers ago. I was always an athlete and played a lotta sports, varsity letters in basektball, baseball, golf, and even one year of cross country my senior year when I didn't wanna golf that year.

But damn, I could never run distance. I could run up and down the basketball court all day, but that first week of cross county practice I couldnt even jog slowly for 20 minutes straight.

So I start this back up a couple summers ago. Not real serious. Pretty much since then I have averaged anywhere between 10-15 miles per week. A little more during may-september during 5k season in northern Ohio.

My first 5k was total crap, like 32 minutes. I felt dirty. Not that I was ever that good, my best time in that one year of cross was 19:30 or so, but 32 was wow.........bad. My best last year was 26 flat. Goal this year of 25 flat. Secondary goal of shedding some weight. 220 is...........too much. Granted I actually do have muscle, but still, too much beer and wings for a decade will get ya. Good thing I have a fast metabolism or I would be 320.

For the runners out there, looking for some advice for training. I get kind of bored, and then unmotivated, when I just get on the treadmill or even on the road and just jog. It's cool most of the time, but sometimes I just dread the jog.

I DO like to mix in some other kinds of things. What other things could I do that would actually improve my 5k times? ANy particular strength exercises?? Shorter runs at a faster pace?? Repeat 400s?? 800s?? Miles??

When I was in Cross we did 5 mile slower pace jogs (which I would F'ing hate to do more than once in a blue moon now), some days of repeat 800s, sometimes repeat miles. We didn't do too many 5ks in practice.

So what ya got?? Throw some gym exercises at me, and maybe some of the other stuff I was talkin about. Get me motivated. ####, maybe I can get to 24 this year.

Just did my first 5k this year a few days ago, ran a 28, but I REALLY took it slow. It was C-O-L-D out, and it was the first time i ran outside this year. I had a decent amount left at the end. It was also a "pump and run", you bench press at the beginning to try and earn points for a head start, anywhere from 1-10 minutes. Amazingly without lifting for quite some time I threw up 195 ten times. I was friggin shocked.

My next one is maybe two weeks from now. Would like to get under 27 for that one, which shouldn't be too big of a problem.

Get me motivated. Tell me what to do

First of all welcome. Some suggestions for you...

1. Mix up your training. Cross train. Maybe ride a bike to work to build your aerobic base.

2. I started to enjoy running more when I got some comfortable clothing. Tights do the trick in the winter to keep the cold at bay. Being a bigger guy you might what to invest in lycra type shorts for the summer especially if you thighs chaff.

3. Join a team or club. Training with others might be the motivation you need. Better yet find a group that is sponsored and you may even pick up some free clothing.

 

[Hang 10]

Good lord. I noticed this thread a while ago but hadn't checked it out yet (and VERY new to the FFA section). 959 f'ing pages??? I am not a serious runner, but also not a serious reader. I would rather run a marathon than read 959 pages of this

All that said, maybe I will, just at a pace of a hundred pages per week. Don't want runner's advice overload.

After about a decade straight of not much exercise, at least not nearly what I was doing before that, I took up running (cough...jogging...cough) two summers ago. I was always an athlete and played a lotta sports, varsity letters in basektball, baseball, golf, and even one year of cross country my senior year when I didn't wanna golf that year.

But damn, I could never run distance. I could run up and down the basketball court all day, but that first week of cross county practice I couldnt even jog slowly for 20 minutes straight.

So I start this back up a couple summers ago. Not real serious. Pretty much since then I have averaged anywhere between 10-15 miles per week. A little more during may-september during 5k season in northern Ohio.

My first 5k was total crap, like 32 minutes. I felt dirty. Not that I was ever that good, my best time in that one year of cross was 19:30 or so, but 32 was wow.........bad. My best last year was 26 flat. Goal this year of 25 flat. Secondary goal of shedding some weight. 220 is...........too much. Granted I actually do have muscle, but still, too much beer and wings for a decade will get ya. Good thing I have a fast metabolism or I would be 320.

For the runners out there, looking for some advice for training. I get kind of bored, and then unmotivated, when I just get on the treadmill or even on the road and just jog. It's cool most of the time, but sometimes I just dread the jog.

I DO like to mix in some other kinds of things. What other things could I do that would actually improve my 5k times? ANy particular strength exercises?? Shorter runs at a faster pace?? Repeat 400s?? 800s?? Miles??

When I was in Cross we did 5 mile slower pace jogs (which I would F'ing hate to do more than once in a blue moon now), some days of repeat 800s, sometimes repeat miles. We didn't do too many 5ks in practice.

So what ya got?? Throw some gym exercises at me, and maybe some of the other stuff I was talkin about. Get me motivated. ####, maybe I can get to 24 this year.

Just did my first 5k this year a few days ago, ran a 28, but I REALLY took it slow. It was C-O-L-D out, and it was the first time i ran outside this year. I had a decent amount left at the end. It was also a "pump and run", you bench press at the beginning to try and earn points for a head start, anywhere from 1-10 minutes. Amazingly without lifting for quite some time I threw up 195 ten times. I was friggin shocked.

My next one is maybe two weeks from now. Would like to get under 27 for that one, which shouldn't be too big of a problem.

Get me motivated. Tell me what to do

Get your miles up in the 20's consistently and once you're comfortable with that mileage, start adding some hills and some fartlek runs. Maybe alternate fartleks and intervals every other week...try to do some hills once a week though. Also, work on your foot turnover. There's only two ways to run fast...turnover and stride length. The hills should get you the strength but you're going to need to practice your cadence.

 

[spreagle]

Ghostguy, I've been motivated best recently by doing quarter and half mile intervals on the treadmill. They are over so fast that they aren't boring, and everytime I do them I bump up the speed by 0.1 or 0.2 so I can see improvement. I'm currently doing about a 10.7 mph on the quarters and 9.7 on the halves, with a two minute rest for six intervals. I can go faster but the first time I did them I went too fast and felt sort of sick for a week. After I'm done I usually crank up the incline to 10% and walk at a 3.5 mph pace for 20-30 minutes to burn calories. Its sort of tough but not as tough as the intervals so it's not too bad.

I do the intervals every four days or so, I try to get a longer slower run in once a week of about 8 miles, this is mostly my calorie burn run where I am looking burn 1200. I'd like to run ten but my body doesn't like to run ten. I suppose I'm running to fast and should go slower. Somewhere in there usually do a 1 or 2 mile fast run where I try to beat my last recent record.

I do throw in weight training or maybe an easy bike on the off-running days. On the weights I'm trying to break recent personal records to keep me motivated.

At age 47 my goal at the start of the year was to lose two milk jugs of weight (16 pounds) and get my weight down to around 190 (5-7 more to go) to break a 6 minute mile (I'm close) and run a sub 20 minute 5k (not so close).

 

[BassNBrew]

Sorry to hear about your sister, FUBAR. I hope she and her family come out of this well.

Sounds like she's got the right attitude, which is 90% of the battle.

Yup. FUBAR, if you don't mind can you elaborate further. Did she catch this early?

 

[ghostguy123]

Get me motivated. Tell me what to do

watch out for biker guys.

They better watch out for me...................................

 

[ghostguy123]

First of all welcome. Some suggestions for you...

1. Mix up your training. Cross train. Maybe ride a bike to work to build your aerobic base.

2. I started to enjoy running more when I got some comfortable clothing. Tights do the trick in the winter to keep the cold at bay. Being a bigger guy you might what to invest in lycra type shorts for the summer especially if you thighs chaff.

3. Join a team or club. Training with others might be the motivation you need. Better yet find a group that is sponsored and you may even pick up some free clothing.

You sound like you are trying to turn me into biker guy , lol. Bike to work, wear the outer space clothes.........

1- I do ride a bit, would like to ride more, definitely cant ride to work. 100 miles round trip, freeway. Even biker guy isnt doing that.

2- The clothes and shoes I wear seem to be ok. Just regular shorts and light t shirts. Had a problem at first a couple years ago, got tendonitis rigth away, changed shoes and have been fine since. In the winter I run on the treadmill. It sucks, but I can deal with it for a half hour at a time. My thighs definitely do NOT chaff, fortunately.

3- I do follow a couple groups/websites in the area that do 5ks pretty much every week. Me and a buddy of mine did about 15 of them last year. He is a LOT better than me so I can't train with him. He was on the 800 meter 4x4 team in high school that finished 2nd at states in Ohio in 1998. He runs about 19 flat for these things. Best I can do is race him my 3 laps to his 4 laps on the track or something. But we do the races together. He is so nice, by the time I get done he has already cooled down and has a bottle of water waiting for me. ...........but heck yeah, definitely agree, even if you arent necessarily running WITH the person side by side, it's good to get together and at least push each other a bit that way.

I am not looking to get back to running a 20 flat or anything. God, that was 16 years and 70 pounds ago. Baby steps, who knows. I gotta drop some pounds, but I also am not looking to get "skinny". I may be obese according to BMI, but I am definitely not obese.

 

[ghostguy123]

Get your miles up in the 20's consistently and once you're comfortable with that mileage, start adding some hills and some fartlek runs. Maybe alternate fartleks and intervals every other week...try to do some hills once a week though. Also, work on your foot turnover. There's only two ways to run fast...turnover and stride length. The hills should get you the strength but you're going to need to practice your cadence.

I am going to have to google several parts of this...............but thank you.

 

[ghostguy123]

Ghostguy, I've been motivated best recently by doing quarter and half mile intervals on the treadmill. They are over so fast that they aren't boring, and everytime I do them I bump up the speed by 0.1 or 0.2 so I can see improvement. I'm currently doing about a 10.7 mph on the quarters and 9.7 on the halves, with a two minute rest for six intervals. I can go faster but the first time I did them I went too fast and felt sort of sick for a week. After I'm done I usually crank up the incline to 10% and walk at a 3.5 mph pace for 20-30 minutes to burn calories. Its sort of tough but not as tough as the intervals so it's not too bad.

I do the intervals every four days or so, I try to get a longer slower run in once a week of about 8 miles, this is mostly my calorie burn run where I am looking burn 1200. I'd like to run ten but my body doesn't like to run ten. I suppose I'm running to fast and should go slower. Somewhere in there usually do a 1 or 2 mile fast run where I try to beat my last recent record.

I do throw in weight training or maybe an easy bike on the off-running days. On the weights I'm trying to break recent personal records to keep me motivated.

At age 47 my goal at the start of the year was to lose two milk jugs of weight (16 pounds) and get my weight down to around 190 (5-7 more to go) to break a 6 minute mile (I'm close) and run a sub 20 minute 5k (not so close).

Yeah, well I got beat last year in a few races by some guy pushing his kid in a damn stroller. I am NOT joking. It f'ing motivated me. I amazed myself all winter that I kept up going to the YMCA to run on the treadmill 3-4 times a week, usually about 3 miles each time, sometimes 3.5. That was HUGE for me since the previous winter I didnt do anything. Unfortunately I havenst lost any weight because I eat like a damn horse. Working on that. Me and the wife working on that together to make better meals.

I will say this for motivation though.....................working night shift is NOT good for motivation. I work 7pm-7am three days a week. With some other responsibilities with the wife and kid of course. Been doing it a while so I am somewhat used to it, but it does probably kill at least one day a week where I went to bed wanting to get up and work out, but felt like ### after I woke up and didnt.

 

[Ned]

outer space clothes

 

[ghostguy123]

outer space clothes

I am running out of descriptions for biker guy clothes.

 

[Ned]

Ghostguy, I've been motivated best recently by doing quarter and half mile intervals on the treadmill. They are over so fast that they aren't boring, and everytime I do them I bump up the speed by 0.1 or 0.2 so I can see improvement. I'm currently doing about a 10.7 mph on the quarters and 9.7 on the halves, with a two minute rest for six intervals. I can go faster but the first time I did them I went too fast and felt sort of sick for a week. After I'm done I usually crank up the incline to 10% and walk at a 3.5 mph pace for 20-30 minutes to burn calories. Its sort of tough but not as tough as the intervals so it's not too bad.

I do the intervals every four days or so, I try to get a longer slower run in once a week of about 8 miles, this is mostly my calorie burn run where I am looking burn 1200. I'd like to run ten but my body doesn't like to run ten. I suppose I'm running to fast and should go slower. Somewhere in there usually do a 1 or 2 mile fast run where I try to beat my last recent record.

I do throw in weight training or maybe an easy bike on the off-running days. On the weights I'm trying to break recent personal records to keep me motivated.

At age 47 my goal at the start of the year was to lose two milk jugs of weight (16 pounds) and get my weight down to around 190 (5-7 more to go) to break a 6 minute mile (I'm close) and run a sub 20 minute 5k (not so close).

Yeah, well I got beat last year in a few races by some guy pushing his kid in a damn stroller. I am NOT joking. It f'ing motivated me. I amazed myself all winter that I kept up going to the YMCA to run on the treadmill 3-4 times a week, usually about 3 miles each time, sometimes 3.5. That was HUGE for me since the previous winter I didnt do anything. Unfortunately I havenst lost any weight because I eat like a damn horse. Working on that. Me and the wife working on that together to make better meals.

I will say this for motivation though.....................working night shift is NOT good for motivation. I work 7pm-7am three days a week. With some other responsibilities with the wife and kid of course. Been doing it a while so I am somewhat used to it, but it does probably kill at least one day a week where I went to bed wanting to get up and work out, but felt like ### after I woke up and didnt.

When I'm in marathon training mode in the summer time and have to wake up at 3-4am to run before the sun comes up (I'm a big sissy when it gets above 70°), I always tell myself "first step is the hardest". I've never regretted, after the fact, that I pushed myself to get out of bed and get a 13mi run in. I've always felt 100x better after getting it done. Sure it sucks at first, but once you're out there it's so much better.

 

[Juxtatarot]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

 

[BassNBrew]

First of all welcome. Some suggestions for you...

1. Mix up your training. Cross train. Maybe ride a bike to work to build your aerobic base.

2. I started to enjoy running more when I got some comfortable clothing. Tights do the trick in the winter to keep the cold at bay. Being a bigger guy you might what to invest in lycra type shorts for the summer especially if you thighs chaff.

3. Join a team or club. Training with others might be the motivation you need. Better yet find a group that is sponsored and you may even pick up some free clothing.

You sound like you are trying to turn me into biker guy , lol. Bike to work, wear the outer space clothes.........

1- I do ride a bit, would like to ride more, definitely cant ride to work. 100 miles round trip, freeway. Even biker guy isnt doing that.

2- The clothes and shoes I wear seem to be ok. Just regular shorts and light t shirts. Had a problem at first a couple years ago, got tendonitis rigth away, changed shoes and have been fine since. In the winter I run on the treadmill. It sucks, but I can deal with it for a half hour at a time. My thighs definitely do NOT chaff, fortunately.

3- I do follow a couple groups/websites in the area that do 5ks pretty much every week. Me and a buddy of mine did about 15 of them last year. He is a LOT better than me so I can't train with him. He was on the 800 meter 4x4 team in high school that finished 2nd at states in Ohio in 1998. He runs about 19 flat for these things. Best I can do is race him my 3 laps to his 4 laps on the track or something. But we do the races together. He is so nice, by the time I get done he has already cooled down and has a bottle of water waiting for me. ...........but heck yeah, definitely agree, even if you arent necessarily running WITH the person side by side, it's good to get together and at least push each other a bit that way.

I am not looking to get back to running a 20 flat or anything. God, that was 16 years and 70 pounds ago. Baby steps, who knows. I gotta drop some pounds, but I also am not looking to get "skinny". I may be obese according to BMI, but I am definitely not obese.

I thought you would find that amusing.

On a serious note, have you considered triathlon? They have a category for us manly (or fat guys) who still want to be able to go to the gym and carry some muscle. For people who get bored with running it's a good option.

 

[Sand]

First of all welcome. Some suggestions for you...

1. Mix up your training. Cross train. Maybe ride a bike to work to build your aerobic base.

2. I started to enjoy running more when I got some comfortable clothing. Tights do the trick in the winter to keep the cold at bay. Being a bigger guy you might what to invest in lycra type shorts for the summer especially if you thighs chaff.

3. Join a team or club. Training with others might be the motivation you need. Better yet find a group that is sponsored and you may even pick up some free clothing.

You sound like you are trying to turn me into biker guy , lol. Bike to work, wear the outer space clothes.........

1- I do ride a bit, would like to ride more, definitely cant ride to work. 100 miles round trip, freeway. Even biker guy isnt doing that.

2- The clothes and shoes I wear seem to be ok. Just regular shorts and light t shirts. Had a problem at first a couple years ago, got tendonitis rigth away, changed shoes and have been fine since. In the winter I run on the treadmill. It sucks, but I can deal with it for a half hour at a time. My thighs definitely do NOT chaff, fortunately.

3- I do follow a couple groups/websites in the area that do 5ks pretty much every week. Me and a buddy of mine did about 15 of them last year. He is a LOT better than me so I can't train with him. He was on the 800 meter 4x4 team in high school that finished 2nd at states in Ohio in 1998. He runs about 19 flat for these things. Best I can do is race him my 3 laps to his 4 laps on the track or something. But we do the races together. He is so nice, by the time I get done he has already cooled down and has a bottle of water waiting for me. ...........but heck yeah, definitely agree, even if you arent necessarily running WITH the person side by side, it's good to get together and at least push each other a bit that way.

I am not looking to get back to running a 20 flat or anything. God, that was 16 years and 70 pounds ago. Baby steps, who knows. I gotta drop some pounds, but I also am not looking to get "skinny". I may be obese according to BMI, but I am definitely not obese.

I thought you would find that amusing.

On a serious note, have you considered triathlon? They have a category for us manly (or fat guys) who still want to be able to go to the gym and carry some muscle. For people who get bored with running it's a good option.

Absolutely. You'll love the clothing options in this world.

 

[Hang 10]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

Agreed. Especially the 400's. At those paces he can't be too far away from sub 20.

 

[spreagle]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

 

[Ned]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

A few random thoughts...

#1 - you can be a pure runner and still be on the bigger side. Nothing says you have to be juxt sized.

#2 - Don't use treadmill intervals to try and convert into a race time on the pavement.

#3 - If you're fading at 5Ks and 10Ks, you're just not running enough. Your weekly volume should comprise of at least 80% of long slow running. You're simply fading due to lack of endurance.

#4 - 16oz shoes?!?! Good god. Are you wearing those because of extra wide feet? A couple of oz lighter will make a huge difference in upping your turnover.

 

[beer 302]

#4 - 16oz shoes?!?! Good god. Are you wearing those because of extra wide feet? A couple of oz lighter will make a huge difference in upping your turnover.

Easy there normal sized feet guy, easy

 

[Hang 10]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

Those running calculators are crap for the short distances. A couple weeks ago I ran 2 miles in just over 12 minutes (6:06 pace) and I was pretty happy with the progress I made toward a 5K PR...until I used a race time predictor. It had me running a 20 minute 5K?? (my PR is 19:11). I entered my most recent half (6:50 pace) and it had me running a 19:21. Go figure.

 

[Ned]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

Those running calculators are crap for the short distances. A couple weeks ago I ran 2 miles in just over 12 minutes (6:06 pace) and I was pretty happy with the progress I made toward a 5K PR...until I used a race time predictor. It had me running a 20 minute 5K?? (my PR is 19:11). I entered my most recent half (6:50 pace) and it had me running a 19:21. Go figure.

They're telling you your speed sucks.

 

[Hang 10]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

Those running calculators are crap for the short distances. A couple weeks ago I ran 2 miles in just over 12 minutes (6:06 pace) and I was pretty happy with the progress I made toward a 5K PR...until I used a race time predictor. It had me running a 20 minute 5K?? (my PR is 19:11). I entered my most recent half (6:50 pace) and it had me running a 19:21. Go figure.

They're telling you your speed sucks.

I'm telling you their calculator is broken.

 

[Ned]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

Those running calculators are crap for the short distances. A couple weeks ago I ran 2 miles in just over 12 minutes (6:06 pace) and I was pretty happy with the progress I made toward a 5K PR...until I used a race time predictor. It had me running a 20 minute 5K?? (my PR is 19:11). I entered my most recent half (6:50 pace) and it had me running a 19:21. Go figure.

They're telling you your speed sucks.

I'm telling you their calculator is broken.

I friggin hate those things.

 

[ChiefD]

Well, as you all say, the hay is in the barn. Ran a short run tonight, and now 2 days of rest before Saturday. Diet has been good the whole 12 week ramp up, and really good this week.

Starting to feel excited, which means my mind is getting right. The last couple of weeks without the Heart monitor has done me good: I've run some faster runs and feel like my goal of 1:45 is attainable. I've decided to wear it Saturday: the data will be critical as I decide to keep proceeding with running half's or if I want to try and do a full in the next 12 months.

Anyway, thanks to all for all the great advice and support. This thread is priceless for guys like me. I'll have a race report Saturday, good or bad. I've already decided I'm going to go out and push myself on this one and lay it out there. The two I have done I felt that there was a lot of time left on the course. I guess I will find out if that's true or if I'm just going to have to be happy running in the 1:52 range.

Get after it!



Love the bolded. I love setting a race goal and dialing in that pace from the very start...most the time I have no idea if I can sustain it but man, it feels sweet when you do. And if you can't, well, at least you tried and there's still satisfaction in that.

Yeah, that's kind of my thought process. The first three miles of this course are a slight incline, with the rest being a really flat or downhill course. KC is more of a hilly area than most think, so all of my training pretty much matches this course. If I can push some at the beginning, I should set myself up pretty nicely.

And the weather is going to be gorgeous Saturday. About 57 when we start at 7:30.

 

[Hang 10]

Well, as you all say, the hay is in the barn. Ran a short run tonight, and now 2 days of rest before Saturday. Diet has been good the whole 12 week ramp up, and really good this week.

Starting to feel excited, which means my mind is getting right. The last couple of weeks without the Heart monitor has done me good: I've run some faster runs and feel like my goal of 1:45 is attainable. I've decided to wear it Saturday: the data will be critical as I decide to keep proceeding with running half's or if I want to try and do a full in the next 12 months.

Anyway, thanks to all for all the great advice and support. This thread is priceless for guys like me. I'll have a race report Saturday, good or bad. I've already decided I'm going to go out and push myself on this one and lay it out there. The two I have done I felt that there was a lot of time left on the course. I guess I will find out if that's true or if I'm just going to have to be happy running in the 1:52 range.

Get after it!



Love the bolded. I love setting a race goal and dialing in that pace from the very start...most the time I have no idea if I can sustain it but man, it feels sweet when you do. And if you can't, well, at least you tried and there's still satisfaction in that.

Yeah, that's kind of my thought process. The first three miles of this course are a slight incline, with the rest being a really flat or downhill course. KC is more of a hilly area than most think, so all of my training pretty much matches this course. If I can push some at the beginning, I should set myself up pretty nicely.

And the weather is going to be gorgeous Saturday. About 57 when we start at 7:30.

It wouldn't be the worst idea to be a bit conservative at first if you start out up hill. Most my races are flat as a pancake so running even splits is never a problem. I imagine that adrenaline will start you out quick in that first mile but don't be afraid to settle in a bit and ramp up to your goal pace after the hills. 2 miles slightly off pace won't hurt you...blowing up will.

 

[Ned]

Well, as you all say, the hay is in the barn. Ran a short run tonight, and now 2 days of rest before Saturday. Diet has been good the whole 12 week ramp up, and really good this week.

Starting to feel excited, which means my mind is getting right. The last couple of weeks without the Heart monitor has done me good: I've run some faster runs and feel like my goal of 1:45 is attainable. I've decided to wear it Saturday: the data will be critical as I decide to keep proceeding with running half's or if I want to try and do a full in the next 12 months.

Anyway, thanks to all for all the great advice and support. This thread is priceless for guys like me. I'll have a race report Saturday, good or bad. I've already decided I'm going to go out and push myself on this one and lay it out there. The two I have done I felt that there was a lot of time left on the course. I guess I will find out if that's true or if I'm just going to have to be happy running in the 1:52 range.

Get after it!



Love the bolded. I love setting a race goal and dialing in that pace from the very start...most the time I have no idea if I can sustain it but man, it feels sweet when you do. And if you can't, well, at least you tried and there's still satisfaction in that.

Yeah, that's kind of my thought process. The first three miles of this course are a slight incline, with the rest being a really flat or downhill course. KC is more of a hilly area than most think, so all of my training pretty much matches this course. If I can push some at the beginning, I should set myself up pretty nicely.

And the weather is going to be gorgeous Saturday. About 57 when we start at 7:30.

It wouldn't be the worst idea to be a bit conservative at first if you start out up hill. Most my races are flat as a pancake so running even splits is never a problem. I imagine that adrenaline will start you out quick in that first mile but don't be afraid to settle in a bit and ramp up to your goal pace after the hills. 2 miles slightly off pace won't hurt you...blowing up will.

I wholeheartedly agree! You won't set PRs at the start, but you can easily ruin a race by going out too hard. Let all the others go kill themselves on the hills in the beginning while you get settled in... Once you hit mile 5-7, you'll see them sucking wind as you cruise comfortably by them. By mile 10, pick out the ones ahead of you that look weak and focus on running them down. When I'm really in the zone, I'll look past the one immediately ahead of me because I'm convinced I'll run them down and focus on the guy in front of them.

I've always followed the 5-5-5 plan that The_Man posted about years ago. First 5miles - settle into that comfortably uncomfortable pace. Next 5 miles, reassess where you're body is at... if its feeling too easy, pick it up; vice versa. Last 5K - drop the hammer. Every PR I've set has been using this method.

God, now I want to go race.......

 

[tri-man 47]

You guys are funny ...an entertaining page, here.

Spreagle - I agree you probably just need more miles and/or distance runs to build better endurance.

Ghost - welcome!!! You don't need to read all the pages. We eventually repeat ourselves anyway (and we each have our own schtick that the others are able to repeat 'cause they've heard it many times).

If the longer runs bore you, it might help to break them down. For example, make a 6 mile run a connection of three 2-mile loops. Or at certain points in the run, add in an acceleration (that's kind of the idea of fartlek running). Or find a distraction - count the number of flags you see or something like that. Some hill repeats would be very beneficial for your training.

--

As for me, still working my way back from Sunday's HM. The legs weren't ready for that sort of pounding ...but the race did get me itching for the season ahead.

 

[IvanKaramazov]

Kind of a sketchy 10/6 LT run today. I usually aim for sub-7:40 on these. My route today for the LT portion was a six mile out-and-back, with the "out" part mostly uphill and today into a 12-15 mph headwind, so I knew the first half would be a slog but that the second half would be a lot easier. Sure enough, I gave up 33 seconds going out and gained 41 coming back, to just squeeze in at an acceptable pace.

Overall, this was one of the better training weeks I've had in quite a while:

Saturday: 5 miles total with a 5K PR

Sunday: 15

Monday: 5 recovery

Tuesday: 10

Wednesday: 6 recovery

Thursday: 10 w/ 6 @ LT

I'm starting to get pretty confident about my half on 5/3. My current PR is 1:43:02 and I feel like I should be able to chip away at that if the weather cooperates.

 

[Ned]

Kind of a sketchy 10/6 LT run today. I usually aim for sub-7:40 on these. My route today for the LT portion was a six mile out-and-back, with the "out" part mostly uphill and today into a 12-15 mph headwind, so I knew the first half would be a slog but that the second half would be a lot easier. Sure enough, I gave up 33 seconds going out and gained 41 coming back, to just squeeze in at an acceptable pace.

Overall, this was one of the better training weeks I've had in quite a while:

Saturday: 5 miles total with a 5K PR

Sunday: 15

Monday: 5 recovery

Tuesday: 10

Wednesday: 6 recovery

Thursday: 10 w/ 6 @ LT

I'm starting to get pretty confident about my half on 5/3. My current PR is 1:43:02 and I feel like I should be able to chip away at that if the weather cooperates.

You've been kicking some serious ### lately. The 10/6 is not an easy one.

Conversely, I just finished running an 8/4 tempo like it was my first time running one. Went out in the paces my mind thinks I should be running (7:15), but my body isn't in that sort of shape. Proceed to gut out 2 more miles of it and then bailed on mile 6 after my HR wasn't coming back down out of the 180s. I feel like a shell of my former self, but I knew I'd be sacrificing some of this for the archery stuff. Just having a hard time mentally accepting that I'm not going to be as fast on such little volume.

 

[gruecd]

Official time: 1:26: 48. New PR! 15 out of 687 overall and 2 out of 43 in age group..

******* got me by 13 seconds.

Juxt didn't bring this up at all on the way home. Oh, wait. Yes he did.

Nice.

 

[Sand]

Ghost - welcome!!! You don't need to read all the pages. We eventually repeat ourselves anyway (and we each have our own schtick that the others are able to repeat 'cause they've heard it many times).

If the longer runs bore you, it might help to break them down. For example, make a 6 mile run a connection of three 2-mile loops. Or at certain points in the run, add in an acceleration (that's kind of the idea of fartlek running). Or find a distraction - count the number of flags you see or something like that. Some hill repeats would be very beneficial for your training.

I recommend running on a MUP and seeing how many biker's carcasses you can rack up.

 

[SFBayDuck]

You guys are funny ...an entertaining page, here.

Ghost - welcome!!! You don't need to read all the pages. We eventually repeat ourselves anyway (and we each have our own schtick that the others are able to repeat 'cause they've heard it many times).

If the longer runs bore you, it might help to break them down. For example, make a 6 mile run a connection of three 2-mile loops. Or at certain points in the run, add in an acceleration (that's kind of the idea of fartlek running). Or find a distraction - count the number of flags you see or something like that. Some hill repeats would be very beneficial for your training.

Ghost - get off the treadmill and find a trail. Preferably something with lots of rocks and roots and hills and water crossings and wildlife. That will keep your long runs from being boring.

(yes, that's my own schtick that others here could repeat......)

 

[ghostguy123]

When I'm in marathon training mode in the summer time and have to wake up at 3-4am to run before the sun comes up (I'm a big sissy when it gets above 70°), I always tell myself "first step is the hardest". I've never regretted, after the fact, that I pushed myself to get out of bed and get a 13mi run in. I've always felt 100x better after getting it done. Sure it sucks at first, but once you're out there it's so much better.

I agree, but waking up at the butt crack of dawn is soooooooooooooooo much easier for me than going to bed at 9am and getting up in the middle of the day.

Much easier in the spring/summer time because I do not mind running at night outside around here.

SOme of the 5ks I even do are after I get off work and start at 9am. Very hard but easier with a couple hundred people or more running.

 

[worrierking]

Ghost, welcome. At your amount of mileage, any increase will be beneficial in the short-term. Let me echo what others have said, long-term, your greatest gains will come from lots of miles, the great majority of which should be run at a low aerobic pace--very slowly.

 

[ghostguy123]

Ghost - get off the treadmill and find a trail. Preferably something with lots of rocks and roots and hills and water crossings and wildlife. That will keep your long runs from being boring.

(yes, that's my own schtick that others here could repeat......)

I will only use the treadmill in the winter. I am not a fan of running outside when it is 40 degrees or colder. And this winter in northeast Ohio has SUUUUUCCKCKCKCKKCKCKCKKKED this year. Stupid gerbil wheel.

Question for some people.

Ok, my 5k goal for this year (probably some time in september) is 25 flat.

When you say "longer slower runs", like the 5-6 miles variety, what kind of pace should I be looking at there if my goal it to hit that 25 for the 5k.

A 25 is roughly an 8:05 average pace I believe. So do 5 or 6 miles maybe at a 9 minute? I don't think I can do that right NOW, but probably in a month or so. I realize I should just go do 5 or 6 miles at a comfortable pace and then speed it up after I see how it goes once or twice, but just wondering what a good target for those runs should be to help with the 5k goal

 

[Ned]

Ghost - get off the treadmill and find a trail. Preferably something with lots of rocks and roots and hills and water crossings and wildlife. That will keep your long runs from being boring.

(yes, that's my own schtick that others here could repeat......)

I will only use the treadmill in the winter. I am not a fan of running outside when it is 40 degrees or colder. And this winter in northeast Ohio has SUUUUUCCKCKCKCKKCKCKCKKKED this year. Stupid gerbil wheel.

Question for some people.

Ok, my 5k goal for this year (probably some time in september) is 25 flat.

When you say "longer slower runs", like the 5-6 miles variety, what kind of pace should I be looking at there if my goal it to hit that 25 for the 5k.

A 25 is roughly an 8:05 average pace I believe. So do 5 or 6 miles maybe at a 9 minute? I don't think I can do that right NOW, but probably in a month or so. I realize I should just go do 5 or 6 miles at a comfortable pace and then speed it up after I see how it goes once or twice, but just wondering what a good target for those runs should be to help with the 5k goal

You're going to hate this, but no way. 9:00 is far too fast, IMO. I'm a 19x runner and most of my long runs range from 8:45-9:00.

Run that 5-6mi at 10:00-10:15 and see how it goes. The run should be where you can comfortably hold a conversation with another runner. If you have to gasp for air between sentences, you're going too fast. If you start researching, you'll read a lot of articles talking about "conversational pace". You'll probably feel ridiculous at first, but you'll adapt pretty quickly.

 

[ghostguy123]

You're going to hate this, but no way. 9:00 is far too fast, IMO. I'm a 19x runner and most of my long runs range from 8:45-9:00.

Run that 5-6mi at 10:00-10:15 and see how it goes. The run should be where you can comfortably hold a conversation with another runner. If you have to gasp for air between sentences, you're going too fast. If you start researching, you'll read a lot of articles talking about "conversational pace". You'll probably feel ridiculous at first, but you'll adapt pretty quickly.

And how often should a 5-6 mile run occur for me? Once a week?

 

[ghostguy123]

ALso lets say I have a 5k on a saturday.

Whats a good workout schedule for sunday-friday?

 

[Hang 10]

A good way to not run your long runs too fast is to not worry about the exact mileage but instead the time. Run for an hour instead or 6 miles. Run for 90 minutes instead of 9 miles. It takes a lot of the pressure off of going too hard. You are going to be on your feet the same amount of time no matter what, so relax and take it easy.

 

[worrierking]

I am a 22-minute 5k guy and my typical easy run is between 10:00 and 10:45 per mile, depending on the temperature and humidity (I wilt in heat, that's my shtick).

Remember, the slow stuff is for long-term gains. I think you can run fast short-term to help your upcoming 5ks.

 

[spreagle]

For the record, I reweighed my shoes on my Berkeley fish scale and my shoes are 12 ounces each, that includes arch supports and stink, not 16 like I weighed earlier this winter. Maybe they were soggy or something when I weighed them the first time. I bought a new pair of the same type a few weeks ago and they are 7 ounces each but I haven't run on them yet.

Had go to the post office today and I drove by the gym on the way back, you guys motivated me so I said what the heck, decided to go all out and see if I could do a 20 minute 5k on the treadmill. I set the treadmill to 6:32 milers (9.2 mph) and at the halfway point of 10 minutes I had logged 1.54 or 1.55 miles so I ran a half-5k at a 20 minute pace. Then I started to peter out and finished two miles at 13:04 and quit there because I wasn't going to make it under 20 minutes for the 5k. Still encouraging though that two mile run blew past my most recent 2 mile run by almost 40 seconds. I'm going to do a long 10 mile run this weekend outside and slooooooow to see if I can get my endurance up to where it should be.

 

[ghostguy123]

Just did a little over 4 miles. Fairly slow, probably 9:45-10 minute pace, slower at the end with stupid gusts of wind.

I think running a set time is probably a good idea instead of distance. I can't do an hour yet, but should be make to within a month is the weather allows me to run outside.

 

[Hang 10]

No no. A 20 minute 5k is 6:27 a mile. Nice work anyway though.

 

[BassNBrew]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

Those running calculators are crap for the short distances. A couple weeks ago I ran 2 miles in just over 12 minutes (6:06 pace) and I was pretty happy with the progress I made toward a 5K PR...until I used a race time predictor. It had me running a 20 minute 5K?? (my PR is 19:11). I entered my most recent half (6:50 pace) and it had me running a 19:21. Go figure.

They're telling you your speed sucks.

I'm telling you their calculator is broken.

I friggin hate those things.

Funny, that calculator nailed my 100 mile time within a minute based on my 5k time.

 

[SFBayDuck]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

Those running calculators are crap for the short distances. A couple weeks ago I ran 2 miles in just over 12 minutes (6:06 pace) and I was pretty happy with the progress I made toward a 5K PR...until I used a race time predictor. It had me running a 20 minute 5K?? (my PR is 19:11). I entered my most recent half (6:50 pace) and it had me running a 19:21. Go figure.

They're telling you your speed sucks.

I'm telling you their calculator is broken.

I friggin hate those things.

Funny, that calculator nailed my 100 mile time within a minute based on my 5k time.

That's funny.

I don't need a calculator. When you only have one pace, it makes it really easy to figure this stuff out.

 

[Juxtatarot]

So my next short term goal is to PR a 5K (Spring To Speed). All my 5Ks last year were in the 19s besides my PR of 18:41 when everything finally seemed to click. I hadn't run intervals since last year but started them tonight. I wanted to keep them short this time since I'm not used to running under 6:00 pace. 6 x .25 miles in 1:23/1:25/1:23/1:25/1:26/1:24. Not bad for a first go!

 

[Hang 10]

So my next short term goal is to PR a 5K (Spring To Speed). All my 5Ks last year were in the 19s besides my PR of 18:41 when everything finally seemed to click. I hadn't run intervals since last year but started them tonight. I wanted to keep them short this time since I'm not used to running under 6:00 pace. 6 x .25 miles in 1:23/1:25/1:23/1:25/1:26/1:24. Not bad for a first go!

Where did you run them at? Treadmill?

 

[Juxtatarot]

So my next short term goal is to PR a 5K (Spring To Speed). All my 5Ks last year were in the 19s besides my PR of 18:41 when everything finally seemed to click. I hadn't run intervals since last year but started them tonight. I wanted to keep them short this time since I'm not used to running under 6:00 pace. 6 x .25 miles in 1:23/1:25/1:23/1:25/1:26/1:24. Not bad for a first go!

Where did you run them at? Treadmill?

No, around the neighborhood.