Ran a 10k in June (4 Viewers)

[ghostguy123]

I need a guy who follows me around, some asian guy preferably who is great at some sort of martial arts, and have him karate kick me or chop me or something along those lines every time I put some sort of unhealthy food up to my face.

Needed that guy before I just ate these garlic wings.

On a more promising note, I ran 6 days in a row, break tomorrow. yayyy.

Monday will start more of a set schedule some of you mentioned, and I am gonna run about 25 miles this week instead of the 15 or so I had been. Will look for 4 monday, 3-4 of intervals tuesday, will try 5 SLOW miles wednesday, another 4 moderate pace miles thursday and friday. Then a mock 5k on saturday since there are none near near me this coming week. Will finish that off with some moderate drinking on saturday.

 

[parasaurolophus]

I need a guy who follows me around, some asian guy preferably who is great at some sort of martial arts, and have him karate kick me or chop me or something along those lines every time I put some sort of unhealthy food up to my face.

Needed that guy before I just ate these garlic wings.

On a more promising note, I ran 6 days in a row, break tomorrow. yayyy.

Monday will start more of a set schedule some of you mentioned, and I am gonna run about 25 miles this week instead of the 15 or so I had been. Will look for 4 monday, 3-4 of intervals tuesday, will try 5 SLOW miles wednesday, another 4 moderate pace miles thursday and friday. Then a mock 5k on saturday since there are none near near me this coming week. Will finish that off with some moderate drinking on saturday.

Annyong could always follow you around and smack you with his penis.

 

[ghostguy123]

Whatever works.

 

[IvanKaramazov]

The day started out promising. The weather was beautiful - 60 degrees at 7:30am. In retrospect, this was warm. After a long winter, in which all of my training was in temperatures <40, this was strange. An anomaly really. At the start, my nipples were not erect, and unfortunately, neither were the ladies around me. On the bright side, the warm weather meant LESS clothing of said ladies, so I registered that in my head as a win for me.

If we back up a bit, I had an excellent bowel movement at home, so all systems were go. I was focused.

My plan was to go out strong but conservative. The first three miles were uphill, so I didn't want to burn all of my energy coming out of the gate. And I came out really good. The first 8 miles were solid: exactly where I wanted to be:

Mile 1: 7:25

Mile 2: 7:53

Mile 3: 8:10

Mile 4: 7:58

Mile 5: 8:08

Mile 6: 8:02

Mile 7: 8:07

This is where my I turned into the biggest MANGINA ever. This next stretch, from mile 8 through 10, was a steady incline. I talked to myself, and decided to back off a bit here to save some for the last 3 miles, which were pretty much downhill until the finish. The problem: I went too slow. And when I got to mile 10-11, I never pushed the envelope to really hammer down. This is the part where I'm extremely unsatisfied. I KNOW I left time on the course here: I was effing cruising going into mile 8.

Mile 8: 8:24

Mile 9: 8:46

Mile 10: 8:30

Mile 11: 8:51

Mile 12: 8:42

Mile 13: 8:09

Mile 13.3: 7:48

So my mental game let me down. Oh, and my heart monitor. I planned to wear it, and had it on at my car. My bluetooth on the phone wouldn't recognize it, so I fiddled with it for 10 minutes and decided to bag it. So unfortunately, no data.

So what's next? I usually only run 2 of these a year. There is another HM here in 2 weeks that I'll probably sign up for tomorrow. I'm pissed about losing the mental game, but happy I was able to achieve a PR. When I ran this course last spring, I was at a 2:03, so I've made a hell of a lot of progress in a year.

I've already decided to ramp up my race schedule this year, so I'll be adding the other HM in two weeks, and a 10K in the fall in advance of my fall HM. My summer plan is to build up my base better with the HM dictating my pace, and we'll see how that goes.

Thanks to all here for the support and the kind words.

Sometimes mental is a bigger part of the race than training for it. Enjoy the PR and come back strong in the next one armed with the knowledge you gained from this one.

This.

At least for me, there's not a lot of strategy involved in the 5K or 10K -- I just go as hard as I can and hope I can hold on at the end. The half is different since you have to watch your pacing, and that leads to the kind of calculation you faced -- how much should you hold back early or in tough spots on the course so that you have enough fuel left to finish strong? Or to put it differently, how do you set your early pace so that you cross the finish line on fumes?

I've had races where I've gotten it wrong both ways. There have been times when I started too conservatively and finished with too much left in the tank, where I knew I could have done better if I had opened the throttle up from the start. And I've had other races where I couldn't maintain pace over the last 5K and faded down the stretch. But this distance is lots of fun when you nail it correctly.

 

[Brony]

ChiefD - congrats on the pre-race BM

 

[ChiefD]

ChiefD - congrats on the pre-race BM

This part I have down pat.

 

[wilked]

Chief, feel good...any race finished is a race to feel good about (and some you don't finish as well).

First, you seemed thrown off by the loss of your electrical gear. I would try running now and again without it and trying to learn your body's signs. As a for instance, for me I learned that as long as I can breathe in my nose and out my mouth I am in a good place running for half marathon and beyond. If I can't keep up with breathing that way I am clearly in anaerobic territory and am on borrowed time if it is somewhat early in the race.

Second...I have learned the hard way to start slower, to force myself slower as those around me are flying with early-race energy. Patience is a tough virtue to learn but in half-marathon distance (and especially beyond) it is critical.

Your splits seem to indicate fatigue from your early miles... I suggest next time use the first 3-5 miles to warm up at 8:15-8:30 pace, then start pushing faster toward 8:00 miles, with a decision point to speed or maintain around 9 or 10 mile mark.

 

[BassNBrew]

Nice half chief. Congrats on the hardware sand.

 

[Juxtatarot]

I learned that as long as I can breathe in my nose and out my mouth I am in a good place running for half marathon and beyond. If I can't keep up with breathing that way I am clearly in anaerobic territory and am on borrowed time if it is somewhat early in the race.

Wilked, I know you have a marathon coming up and probably don't want to be trying new things, but you should eventually break yourself of the habit of nose breathing. Experts I've read tell us to be "belly breathers" instead of "chest breathers". Breathing through the nose will commonly result in the latter. Here's an example of how most are saying we should breathe: http://www.wikihow.com/Breathe-While-Running

I suggest next time use the first 3-5 miles to warm up at 8:15-8:30 pace, then start pushing faster toward 8:00 miles, with a decision point to speed or maintain around 9 or 10 mile mark.

Here's my opinion on using the first few miles as a warm up: You have to honestly ask yourself the question, "Is it reasonable that I can hold my goal pace during the last few miles?" If the answer is yes, you should be doing your warm up before the race. You don't want to build that time hole by running slowly in the beginning. If the answer is no, I agree with what you suggest.

 

[wilked]

Jux, I agree with you... I use the 'nose breathing' really as a test and don't do it throughout the race. Nose breathing basically equates to conversational running for me and works well as a test when I don't have a conversational partner running next to me and don't want to seem too strange talking to myself. I also can find it calming when I feel my breathing running out of control; I switch to nose breathing and slow the pace until I can maintain it, then switch to a more hybrid breathing.

It might not be the most efficient but I find it works for me.

The whole 'warm up' thing is probably applicable to intermediates and not experts, but I find it to be the most common mistake for relatively new long distance runners. Whether you call it a 'warm up' or a 'patient start', I find the advice good as the natural inclination is to run fast at the start

 

[ChiefD]

Chief, feel good...any race finished is a race to feel good about (and some you don't finish as well).

First, you seemed thrown off by the loss of your electrical gear. I would try running now and again without it and trying to learn your body's signs. As a for instance, for me I learned that as long as I can breathe in my nose and out my mouth I am in a good place running for half marathon and beyond. If I can't keep up with breathing that way I am clearly in anaerobic territory and am on borrowed time if it is somewhat early in the race.

Second...I have learned the hard way to start slower, to force myself slower as those around me are flying with early-race energy. Patience is a tough virtue to learn but in half-marathon distance (and especially beyond) it is critical.

Your splits seem to indicate fatigue from your early miles... I suggest next time use the first 3-5 miles to warm up at 8:15-8:30 pace, then start pushing faster toward 8:00 miles, with a decision point to speed or maintain around 9 or 10 mile mark.

Actually, the loss of the HM was no big deal. I only started training with it a few months ago, so I don't have a whole lot to go on yet. My quick early start was on purpose: I wanted to run an 8 minute mile on average, and I knew if I got through that first 3 mile uphill stretch I should set myself up for a good day.

Unfortunately, I botched it on the latter hilly stretch. Don't get me wrong, I'm pleased as hell to cut 3 minutes of my PR. But it could have been SO much better.

Fatigue could certainly be the issue, but I was running pretty smooth until the uphill where I consciously tried to go slow. That was my error, I believe.

 

[ChiefD]

Just when I thought all hope was lost.

There is an app called glympse which seems to do what I want. Battery life is only risk, gonna take it on a test spin soon. I don't plan to start it until 12 miles in so it will hopefully only need to go 2 hrs or so,.....

Just to give you an update on the MapMyRun: I was at full charge yesterday when I started, and with no music going I had 20% when I was done after 1:49.

I apologize for an earlier post: I thought I usually had more charge then that.

 

[Hang 10]

I learned that as long as I can breathe in my nose and out my mouth I am in a good place running for half marathon and beyond. If I can't keep up with breathing that way I am clearly in anaerobic territory and am on borrowed time if it is somewhat early in the race.

Wilked, I know you have a marathon coming up and probably don't want to be trying new things, but you should eventually break yourself of the habit of nose breathing. Experts I've read tell us to be "belly breathers" instead of "chest breathers". Breathing through the nose will commonly result in the latter. Here's an example of how most are saying we should breathe: http://www.wikihow.com/Breathe-While-Running

I suggest next time use the first 3-5 miles to warm up at 8:15-8:30 pace, then start pushing faster toward 8:00 miles, with a decision point to speed or maintain around 9 or 10 mile mark.

Here's my opinion on using the first few miles as a warm up: You have to honestly ask yourself the question, "Is it reasonable that I can hold my goal pace during the last few miles?" If the answer is yes, you should be doing your warm up before the race. You don't want to build that time hole by running slowly in the beginning. If the answer is no, I agree with what you suggest.

I'm a believer in picking a realistic goal pace and running that pace from the word go, until the end. Even splits is the way to go. I think the perfect race would be even splits until your final kick puts you in negative split territory. If the the course has some elevation than you just pace your effort. Don't over work or under work the hills. Even Steven.

Now I realize that real trick is picking the proper pace. That's why I said be realistic but I'm also not afraid to push your limits. Sure you could burn yourself out from time to time but I'd rather go for it and try again at the next race.

 

[Annyong]

Whatever works.

I'll have my penis out all day in case I see you. You gonna be at TCBY later?

 

[tri-man 47]

I learned that as long as I can breathe in my nose and out my mouth I am in a good place running for half marathon and beyond. If I can't keep up with breathing that way I am clearly in anaerobic territory and am on borrowed time if it is somewhat early in the race.

Wilked, I know you have a marathon coming up and probably don't want to be trying new things, but you should eventually break yourself of the habit of nose breathing. Experts I've read tell us to be "belly breathers" instead of "chest breathers". Breathing through the nose will commonly result in the latter. Here's an example of how most are saying we should breathe: http://www.wikihow.com/Breathe-While-Running

I suggest next time use the first 3-5 miles to warm up at 8:15-8:30 pace, then start pushing faster toward 8:00 miles, with a decision point to speed or maintain around 9 or 10 mile mark.

Here's my opinion on using the first few miles as a warm up: You have to honestly ask yourself the question, "Is it reasonable that I can hold my goal pace during the last few miles?" If the answer is yes, you should be doing your warm up before the race. You don't want to build that time hole by running slowly in the beginning. If the answer is no, I agree with what you suggest.

I'm a believer in picking a realistic goal pace and running that pace from the word go, until the end. Even splits is the way to go. I think the perfect race would be even splits until your final kick puts you in negative split territory. If the the course has some elevation than you just pace your effort. Don't over work or under work the hills. Even Steven.

Now I realize that real trick is picking the proper pace. That's why I said be realistic but I'm also not afraid to push your limits. Sure you could burn yourself out from time to time but I'd rather go for it and try again at the next race.

Cue the "use HR data to take the guesswork out of pacing" response.

wilked, I get what you're saying about the breathing. My slow pace pattern, as I've mentioned a number of times, is a 3-step cadence (for breathing in and out) instead of a 2-step cadence.

--

So who all is going to be running Boston next week? I think about four of you?

 

[Sand]

Nice half chief. Congrats on the hardware sand.

Thanks, man. Ended up with the fourth best bike split (2/10 in AG), so not too bad on the day. And, completely against form, was the fastest on the last running leg amongst the 40-44 group (1/10). And, funny enough, significantly faster on the bike than the guys that won the master's overall - I just can't run with them.

Nice easy trail run today - legs hate me right now.

 

[ghostguy123]

Whatever works.

I'll have my penis out all day in case I see you. You gonna be at TCBY later?

Nope. But I am doing a 5k this coming saturday. Have that penis coming at me at about a 26 minute pace and help me PR.

On a side note, two years ago when I did my first 5k I had the idea for someone who runs really well to dress up like a zombie and chase me to make me run faster...................then I find out that those damn zombie 5k's existed. ####. Million dollar idea that I had too damn late.

And this just in, if I do NOT finish at 27 or under, I am probably doing to go punch a baby. Maybe one of the babies that stroller guy is pushing that finished ahead of me.

F this nonsense. 27 this week, 26 by end of May...........25 by end of september???????? Let's do this

 

[FUBAR]

Nice job chief and sand

Agree with hang 10 on going for an even pace with a push at the end. My last tri showed me that I started too slow and had too much left at the end.

20 miles yesterday, took the first two hours at MAF, then pushed the last 6 miles with a 50 step surge every 5 minutes not real speed work but an attempt to stimulate additional fatigue. Finished ten minutes faster for the same distance last week, different route. But damn I can't sleep. Woke up an hour ago and here it is 230 in the morning. Tomorrow is going to suck.

 

[Ned]

I learned that as long as I can breathe in my nose and out my mouth I am in a good place running for half marathon and beyond. If I can't keep up with breathing that way I am clearly in anaerobic territory and am on borrowed time if it is somewhat early in the race.

Wilked, I know you have a marathon coming up and probably don't want to be trying new things, but you should eventually break yourself of the habit of nose breathing. Experts I've read tell us to be "belly breathers" instead of "chest breathers". Breathing through the nose will commonly result in the latter. Here's an example of how most are saying we should breathe: http://www.wikihow.com/Breathe-While-Running

I suggest next time use the first 3-5 miles to warm up at 8:15-8:30 pace, then start pushing faster toward 8:00 miles, with a decision point to speed or maintain around 9 or 10 mile mark.

Here's my opinion on using the first few miles as a warm up: You have to honestly ask yourself the question, "Is it reasonable that I can hold my goal pace during the last few miles?" If the answer is yes, you should be doing your warm up before the race. You don't want to build that time hole by running slowly in the beginning. If the answer is no, I agree with what you suggest.

I'm a believer in picking a realistic goal pace and running that pace from the word go, until the end. Even splits is the way to go. I think the perfect race would be even splits until your final kick puts you in negative split territory. If the the course has some elevation than you just pace your effort. Don't over work or under work the hills. Even Steven.

Now I realize that real trick is picking the proper pace. That's why I said be realistic but I'm also not afraid to push your limits. Sure you could burn yourself out from time to time but I'd rather go for it and try again at the next race.

Cue the "use HR data to take the guesswork out of pacing" response.

Sigh.... We're on an island there, GB.

Chief - Congrats on the PR! The mental aspect of this game (and any game) is a hard one to learn. You'll need to mentally embarace the fact that you're going to fail a few races while trying to figure this crap out. The moment you learn how to stop running scared is a pretty liberating feeling. One of the biggest things I learned was from tri-man- trust your training.

Sand - Congrats on the hardware!

 

[Ned]

impressive, Mo

https://twitter.com/steve_ojones/status/451537794243260416/photo/1

Holy recovery mileage, batman!

That Friday workout makes me want to puke just reading it.

Even the world's best are running 80% of their weekly mileage as slow/easy runs.

 

[Ned]

Had an excellent 12mi MLR on Sunday; probably the best training run I've had all year. With the way I've been running this year, that's not saying much, but boy did it feel great to have a solid run. I forced myself to slow things down at the beginning - the first 6 were @ 9:13/144. Mile 6 I slowed it way down to 9:31 and then things clicked. I looked down at the end of mile 6 and saw my HR was down to 137 - whoa baby..... So I opened it up some and felt incredible; last 6 were 8:56/144. One of those runs where I just got stronger as things progressed. So addicting.

 

[beer 302]

Had a pretty solid run today, not sure what you'd call it but the idea was 6 at race HR with a nice set of hills in the middle. Had a great trail run Saturday, only 6 but I was chasing a top performer that was coming off injury so was running at 10:30 pace which is pushing it for me.

I mention this based on the conversation above, race HR for me is around 155-160 (I haven't tested for it but I believe my max to be about 168). I don't even look at pace anymore, just HR. Pace will be what it will be and so far I've been pleasantly surprised when I load in the data. I find when I start looking at pace I get too caught up in it. It's a point in time reference that is fairly meaningless (to me anyhow). I get much more from keeping HR steady.

 

[CGRdrJoe]

OK, first half marathon in the books. I definitely screwed up at the start by being too far back in the pack as I spent the first half a mile just trying to get through people. I had no idea what to expect but my top goal was to finish under 2 hours. For some reason map my run broke down my splits every 2 miles, I'll have to screw around with it because it usually shows me each mile.

2 miles: 8:28

4 miles: 8:49

6 miles: 8:40

8 miles: 9:03 (a true ball breaker, .25 mi of steady incline followed by .25 of what felt like straight up hill)

10 miles: 8:25

12 miles: 8:45

13.29: 8:42

Total time of 1:55:42 so I was pumped to have crossed the finish line under 2 hours but upset at the rookie mistakes I made that cost myself quite a bit of time. The start is obvious and easy enough to fix but the last mile is where I realized that I had held back too much and could have easily ran at 8:30 pace instead of an 8:44. A little soreness in my right calf today but overall feel great and will probably hit the dry sauna the next 2 days before running again.

 

[Hang 10]

OK, first half marathon in the books. I definitely screwed up at the start by being too far back in the pack as I spent the first half a mile just trying to get through people. I had no idea what to expect but my top goal was to finish under 2 hours. For some reason map my run broke down my splits every 2 miles, I'll have to screw around with it because it usually shows me each mile.

2 miles: 8:28

4 miles: 8:49

6 miles: 8:40

8 miles: 9:03 (a true ball breaker, .25 mi of steady incline followed by .25 of what felt like straight up hill)

10 miles: 8:25

12 miles: 8:45

13.29: 8:42

Total time of 1:55:42 so I was pumped to have crossed the finish line under 2 hours but upset at the rookie mistakes I made that cost myself quite a bit of time. The start is obvious and easy enough to fix but the last mile is where I realized that I had held back too much and could have easily ran at 8:30 pace instead of an 8:44. A little soreness in my right calf today but overall feel great and will probably hit the dry sauna the next 2 days before running again.

Nice job. That's a solid effort for you first half.

 

[ChiefD]

OK, first half marathon in the books. I definitely screwed up at the start by being too far back in the pack as I spent the first half a mile just trying to get through people. I had no idea what to expect but my top goal was to finish under 2 hours. For some reason map my run broke down my splits every 2 miles, I'll have to screw around with it because it usually shows me each mile.

2 miles: 8:28

4 miles: 8:49

6 miles: 8:40

8 miles: 9:03 (a true ball breaker, .25 mi of steady incline followed by .25 of what felt like straight up hill)

10 miles: 8:25

12 miles: 8:45

13.29: 8:42

Total time of 1:55:42 so I was pumped to have crossed the finish line under 2 hours but upset at the rookie mistakes I made that cost myself quite a bit of time. The start is obvious and easy enough to fix but the last mile is where I realized that I had held back too much and could have easily ran at 8:30 pace instead of an 8:44. A little soreness in my right calf today but overall feel great and will probably hit the dry sauna the next 2 days before running again.

Nice job!

And for mapmyrun, if you log-in through a desktop or ipad, you can see your splits per each mile. And the account automatically syncs with the desktop version, so no need to plug it in.

 

[worrierking]

CGRdrJoe, that is awesome. Congrats.

Chief, I hope you enjoyed the beer and the BM. Now enjoy the PR. Don't beat yourself up for leaving time on the course.

Great stuff Sand.

It finally feels like my injury may be healing. Still keeping the running very light, but I may have turned a corner.

 

[CGRdrJoe]

Thanks Chief!!

1 mi 09:08

2 mi 07:47

3 mi 08:33

4 mi 09:05

5 mi 09:00

6 mi 08:20

7 mi 08:44

8 mi 09:22

9 mi 08:24

10 mi 08:26

11 mi 08:03

12 mi 09:27

13 mi 08:44

 

[beer 302]

Thanks Chief!!

1 mi 09:08

2 mi 07:47

3 mi 08:33

4 mi 09:05

5 mi 09:00

6 mi 08:20

7 mi 08:44

8 mi 09:22

9 mi 08:24

10 mi 08:26

11 mi 08:03

12 mi 09:27

13 mi 08:44

Nice job Mex! Mile 2 straight downhill or were you chasing tail?

 

[Annyong]

4 weeks till my HM. Up to about 25ish mpw with a 10 miler on Thursday being my longest run of the year so far. How does this plan look for the next few weeks.

Week 1- 25-30 miles total, 11 mile long run

Week 2- 30ish miles, 12 mile long run

Week 3- 30+ miles, 13-14 long run

Week 4- taper? I dont know how to taper really. advice needed.

 

[wilked]

Thanks Chief!!

1 mi 09:08

2 mi 07:47

3 mi 08:33

4 mi 09:05

5 mi 09:00

6 mi 08:20

7 mi 08:44

8 mi 09:22

9 mi 08:24

10 mi 08:26

11 mi 08:03

12 mi 09:27

13 mi 08:44

Joe, nice work.

For the guys talking about how they could have gone faster and expressing regret, I encourage you to look at it differently, be happy that you finished the race feeling great and look forward to the next race and future PR. No need to be down on yourself. As I wrote earlier, every race finished is a success, especially as tomorrow is the anniversary of the Boston Marathon bombing.

 

[wilked]

Heading out tomorrow AM for a team run, all of us meeting at 6AM with Boston gear to remember the bombing. I would say about 75% of the team didn't finish last year so things are really building up in momentum for the group.

I have been getting a lot of comments wearing my jacket around town. The liquor store clerk nearby is basically non-stop joking every time I go in, yesterday he was very solemn, says "that jacket means a lot, not just to you but to all of us." It is pretty cool to see the local pride and community swell as the marathon approaches

 

[Juxtatarot]

4 weeks till my HM. Up to about 25ish mpw with a 10 miler on Thursday being my longest run of the year so far. How does this plan look for the next few weeks.

Week 1- 25-30 miles total, 11 mile long run

Week 2- 30ish miles, 12 mile long run

Week 3- 30+ miles, 13-14 long run

Week 4- taper? I dont know how to taper really. advice needed.

Looks like you're catching up on training with those higher mileage weeks but I think that's OK. The week before my half I only ran twice -- two easy 5 milers. Maybe something like that. Being rested on race day is the most important thing.

Did you find out about the Chicago Marathon yet?

 

[Annyong]

4 weeks till my HM. Up to about 25ish mpw with a 10 miler on Thursday being my longest run of the year so far. How does this plan look for the next few weeks.

Week 1- 25-30 miles total, 11 mile long run

Week 2- 30ish miles, 12 mile long run

Week 3- 30+ miles, 13-14 long run

Week 4- taper? I dont know how to taper really. advice needed.

Looks like you're catching up on training with those higher mileage weeks but I think that's OK. The week before my half I only ran twice -- two easy 5 milers. Maybe something like that. Being rested on race day is the most important thing.

Did you find out about the Chicago Marathon yet?

####, I forgot about that. Better check my email.

 

[Ned]

Thanks Chief!!

1 mi 09:08

2 mi 07:47

3 mi 08:33

4 mi 09:05

5 mi 09:00

6 mi 08:20

7 mi 08:44

8 mi 09:22

9 mi 08:24

10 mi 08:26

11 mi 08:03

12 mi 09:27

13 mi 08:44

Congrats! As you do more (you're doing more right?!) you'll learn the art of pacing.

 

[Annyong]

4 weeks till my HM. Up to about 25ish mpw with a 10 miler on Thursday being my longest run of the year so far. How does this plan look for the next few weeks.

Week 1- 25-30 miles total, 11 mile long run

Week 2- 30ish miles, 12 mile long run

Week 3- 30+ miles, 13-14 long run

Week 4- taper? I dont know how to taper really. advice needed.

Looks like you're catching up on training with those higher mileage weeks but I think that's OK. The week before my half I only ran twice -- two easy 5 milers. Maybe something like that. Being rested on race day is the most important thing.

Did you find out about the Chicago Marathon yet?

####, I forgot about that. Better check my email.

nothing yet.

 

[Ned]

4 weeks till my HM. Up to about 25ish mpw with a 10 miler on Thursday being my longest run of the year so far. How does this plan look for the next few weeks.

Week 1- 25-30 miles total, 11 mile long run

Week 2- 30ish miles, 12 mile long run

Week 3- 30+ miles, 13-14 long run

Week 4- taper? I dont know how to taper really. advice needed.

The #1 reason for tapering is getting to the start as healthy as possible. Rest up and hydrate, just don't sit on your ### all week.

The #1 rule of tapering is to taper the quantity, not the quality. So if you've been doing 25-30mpw, I'd taper it back to 15ish and keep the same workout structure. Obviously you don't want to be doing intervals the day or 2 before the race, so adjust accordingly. 3-4 days between a speed or tempo session and the race should work out fine.

 

[CGRdrJoe]

Thanks Chief!!

1 mi 09:08

2 mi 07:47

3 mi 08:33

4 mi 09:05

5 mi 09:00

6 mi 08:20

7 mi 08:44

8 mi 09:22

9 mi 08:24

10 mi 08:26

11 mi 08:03

12 mi 09:27

13 mi 08:44

Nice job Mex! Mile 2 straight downhill or were you chasing tail?

Chasing tail, happy to have passed all the slow people, slight uphill grade, and lots of adrenaline. Once I heard my split I slowed down quite a bit and settled in at a comfortable pace.

 

[ChiefD]

Sorry Sand, I missed your great result. Congrats!!

 

[Annyong]

Did you find out about the Chicago Marathon yet?

Nothing yet

Ok, the athlete center says "Approved" but I haven't gotten a confirmation email and theres no button to complete registration. Man, this is making me nervous.

 

[gruecd]

So who all is going to be running Boston next week? I think about four of you?

I was wondering that, too. Just me, wilked, and SteveC?

 

[Annyong]

Did you find out about the Chicago Marathon yet?

Nothing yet

Ok, the athlete center says "Approved" but I haven't gotten a confirmation email and theres no button to complete registration. Man, this is making me nervous.

Congratulations! You have been selected to run the 2014 Bank of America Chicago Marathon.

AWWWWWWWWWWWWWWWWWWWWWWW YEEEAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

 

[Juxtatarot]

Did you find out about the Chicago Marathon yet?

Nothing yet

Ok, the athlete center says "Approved" but I haven't gotten a confirmation email and theres no button to complete registration. Man, this is making me nervous.

Congratulations! You have been selected to run the 2014 Bank of America Chicago Marathon.

AWWWWWWWWWWWWWWWWWWWWWWW YEEEAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Awesome! Now let's see if you're as happy when you are crawling down Michigan Avenue!

Also, let me kow when you want to run Waterfall Glen.

 

[tri-man 47]

Did you find out about the Chicago Marathon yet?

Nothing yet

Ok, the athlete center says "Approved" but I haven't gotten a confirmation email and theres no button to complete registration. Man, this is making me nervous.

Congratulations! You have been selected to run the 2014 Bank of America Chicago Marathon.

AW, now I gotta get serious about training and chicken breast consumption.

Awesome! Now let's see if you're as happy when you are crawling down Michigan Avenue!

Also, let me us know when you want to run Waterfall Glen.

Fixed on two counts.

Joe - well done with the HM!! Starts can be a pain ...too many slower runners start near to the front. I find it better to start up close since I like to SandTM the start anyway. For the finish, it helps to know the course so you can pick a "go" point where you let er' rip (although the 12 mile mark could be that point).

Oh, and we're getting snow flurries here in Chicago.

 

[Annyong]

snow sucks.

 

[Sand]

Joe - well done with the HM!! Starts can be a pain ...too many slower runners start near to the front. I find it better to start up close since I like to SandTM the start anyway. For the finish, it helps to know the course so you can pick a "go" point where you let er' rip (although the 12 mile mark could be that point).

Just for the record in this weekend's race I did the first mile in 7:04 - rolling and ultimately uphill. And I thought I held back.

Some things never change.

 

[ChiefD]

Well, just signed up for the previously mentioned half that's coming up a week from Saturday. Any advice for running for the next 2 weeks? I took a day off yesterday and ran almost 4 tonight at an 8:31 pace. Going to get a battery for the heart monitor tomorrow.

 

[ghostguy123]

Well, I went out and ran a SLOW 5 miles like some of you suggested. About 10-10:15 minute pace (remember, I am currently about a 27 minute 5k-er).

Was weird. I havent run that far in a long time. SInce high school I think. At about the 4 mile mark I wanted to just stop. Not even sure why. When I got back to my house at 5 miles, I kind of wanted to keep going for a while longer. Was very strange.

I didn't keep going cause I knew I would probably be too sore. Maybe next time.

 

[Annyong]

Well, I went out and ran a SLOW 5 miles like some of you suggested. About 10-10:15 minute pace (remember, I am currently about a 27 minute 5k-er).

Was weird. I havent run that far in a long time. SInce high school I think. At about the 4 mile mark I wanted to just stop. Not even sure why. When I got back to my house at 5 miles, I kind of wanted to keep going for a while longer. Was very strange.

I didn't keep going cause I knew I would probably be too sore. Maybe next time.

Long slow runs can really mess with someone's head. Well, mine at least.

 

[Annyong]

I didn't keep going cause I knew I would probably be too sore. Maybe next time.

Whoa, whoa, whoa, Ms. Lippy! The part in the story I don't like is that the little boy gave up looking for Happy after an hour. He didn't put posters up or anything, he just sat on the porch like a goon and waited. That little boy's gotta think: 'You got a pet. You got a responsibility.' If your dog is lost, you don't look for an hour then call it quits; you get your ### out there and you find that ####in' dog!

 

[ghostguy123]

I seem to always get energy at the end of runs. Especially at the end of my 5ks when I do them.