Ran a 10k in June (6 Viewers)

[FUBAR]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

5 mile runs left me crippled due to knee pain 3-4 years ago. Strapped on the straps and I can tolerate the pain on 40-100 mile runs at 220 lbs. I highly recommend them for petella issues.

I used one for a while a few years ago. It worked well and I was able to lose it as I swam and biked more. I think swimming helps with the knee pain and breast stroke (frog kick) helps build the full leg. I've been told lunges and squats do too, but don't go heavy.

 

[IvanKaramazov]

I've only worn one of those little wristbands once (marathon #2), but I liked it. Yes, I already know what pace I'm supposed to be running, but my OCD side likes to know exactly how many seconds +/- I am at each mile, and it's hard to do that math in your head.

 

[Hang 10]

I've only worn one of those little wristbands once (marathon #2), but I liked it. Yes, I already know what pace I'm supposed to be running, but my OCD side likes to know exactly how many seconds +/- I am at each mile, and it's hard to do that math in your head.

Sometimes doing the math in my head distracts my brain from the suck I'm feeling.

 

[FUBAR]

I've only worn one of those little wristbands once (marathon #2), but I liked it. Yes, I already know what pace I'm supposed to be running, but my OCD side likes to know exactly how many seconds +/- I am at each mile, and it's hard to do that math in your head.

Sometimes doing the math in my head distracts my brain from the suck I'm feeling.

 

[Annyong]

I was pretty similar to GG when I started. I just wanted to run faster 5k's. Basically went balls to the wall every run for 3 miles and thats all I would do.

When these fellas told me to run the LSR's is when I really started to see some time drop from my 5k's. I think it was when I was finally running over 6 miles is when I started to notice a big gain in speed.

It's a hard habit to break, and I still havent completely gotten to the point where I can go out for a 10 mile + run and not end up running some of them faster than I should, especially the last one.

 

[Hang 10]

Some of us just have to learn on their own. Sometimes you learn the hard way unfortunately. I think for a guy like ghost, his goals are reasonable enough that he can probably get there without needing much help.

BUT I will say this...the advice you're getting here is good advice. This is the kinda advice that can keep you healthy and shatter a 25 minute 5K. There's almost 1000 pages of personal experience here. I wouldn't recommend ignoring that and going on your own way.

 

[Ned]

Some of us just have to learn on their own. Sometimes you learn the hard way unfortunately. I think for a guy like ghost, his goals are reasonable enough that he can probably get there without needing much help.

BUT I will say this...the advice you're getting here is good advice. This is the kinda advice that can keep you healthy and shatter a 25 minute 5K. There's almost 1000 pages of personal experience here. I wouldn't recommend ignoring that and going on your own way.

You can lead a horse to water...

 

[SFBayDuck]

I've only worn one of those little wristbands once (marathon #2), but I liked it. Yes, I already know what pace I'm supposed to be running, but my OCD side likes to know exactly how many seconds +/- I am at each mile, and it's hard to do that math in your head.

Sometimes doing the math in my head distracts my brain from the suck I'm feeling.

I've printed up my own excel sheet with aid station times for my 50 milers, with an A, B, and Beat the Cutoffs goal time for each AS. I shrink it down and "laminate" it with tape and throw it in my pocket, it has helped me out. I will definitely be doing this for my 100M, probably just with an A goal (30-32 hours) and cutoffs (34 hours).

The 50K I did last month I didn't do this - and absolutely spent much of the last 10 miles doing the math in my head. It helped keep me distracted and moving along more quickly that my body wanted to at the time.

 

[ChiefD]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

I get some soreness in my left knee every once in awhile. I usually just get my foam roller out and work it over my IT Band. I'll also use it over the sore muscles in my legs, and that seems to help for sure.

 

[beer 302]

Not to derail the conversation but how much do you drop in race fees ghost? Running a 5k almost every weekend has got to add up, no? Just curious

They are usually 20 bucks a pop. Some of the ones I do in the middle of he summer are only a few bucks. I maybe drop 60-80 bucks a month for about a 5 month stretch. Not so bad.

Most for a good cause. Plus I get a t-shirt, woohoo.

Nice, most of the 5k's around here are ridiculously expensive $30+. There are plenty of cheap ones around but you gotta hunt for them or sign up months in advance to get the "deal". Probably why I don't run them.

Sometimes doing the math in my head distracts my brain from the suck I'm feeling.

New signature material

 

[Hang 10]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

I've used them in the past but it's really just a bandaid. You need to find out why your knee is hurting. You might first try using a foam roller on your IT band. That's a good place to start.

 

[MAC_32]

I was pretty similar to GG when I started. I just wanted to run faster 5k's. Basically went balls to the wall every run for 3 miles and thats all I would do.

When these fellas told me to run the LSR's is when I really started to see some time drop from my 5k's. I think it was when I was finally running over 6 miles is when I started to notice a big gain in speed.

It's a hard habit to break, and I still havent completely gotten to the point where I can go out for a 10 mile + run and not end up running some of them faster than I should, especially the last one.

Same, but I haven't experienced the level of race success as others yet. I think it's primarily because my strength training has suffered as I have implemented more endurance training. I feel better and fresher running, but I am just not quite as fast as I used to be and I think the decreasing strength is the culprit. I peaked at 18:35 5K when I ran dumb but strong. I cut 17 seconds off that time by running smarter, but I expected more. My mind was hard wired to exercise 2-3 hours per week for basically my entire post high school life and I am finding it a tough habit to adjust. I am now running close to 3 hours per week and have been justifying not doing my strength training too often. Correcting that now and hoping for better results this year.

Some of us just have to learn on their own. Sometimes you learn the hard way unfortunately. I think for a guy like ghost, his goals are reasonable enough that he can probably get there without needing much help.

BUT I will say this...the advice you're getting here is good advice. This is the kinda advice that can keep you healthy and shatter a 25 minute 5K. There's almost 1000 pages of personal experience here. I wouldn't recommend ignoring that and going on your own way.

Also, this. My first go at increasing miles ended my season early. I increased miles, but did them too fast. I didn't really suffer an injury, but I was clearly over trained. My whole body basically said F U until I finally took 2-3 weeks off. That summer running between 100 and 120 miles per month I felt like death. In this wonderful winter I have churned out months of 100-88-106-51 (so far) and feel great.

Make mistakes, but learn from them.

 

[Ned]

I was pretty similar to GG when I started. I just wanted to run faster 5k's. Basically went balls to the wall every run for 3 miles and thats all I would do.

When these fellas told me to run the LSR's is when I really started to see some time drop from my 5k's. I think it was when I was finally running over 6 miles is when I started to notice a big gain in speed.

It's a hard habit to break, and I still havent completely gotten to the point where I can go out for a 10 mile + run and not end up running some of them faster than I should, especially the last one.

Same, but I haven't experienced the level of race success as others yet. I think it's primarily because my strength training has suffered as I have implemented more endurance training. I feel better and fresher running, but I am just not quite as fast as I used to be and I think the decreasing strength is the culprit. I peaked at 18:35 5K when I ran dumb but strong. I cut 17 seconds off that time by running smarter, but I expected more. My mind was hard wired to exercise 2-3 hours per week for basically my entire post high school life and I am finding it a tough habit to adjust. I am now running close to 3 hours per week and have been justifying not doing my strength training too often. Correcting that now and hoping for better results this year.

Some of us just have to learn on their own. Sometimes you learn the hard way unfortunately. I think for a guy like ghost, his goals are reasonable enough that he can probably get there without needing much help.

BUT I will say this...the advice you're getting here is good advice. This is the kinda advice that can keep you healthy and shatter a 25 minute 5K. There's almost 1000 pages of personal experience here. I wouldn't recommend ignoring that and going on your own way.

Also, this. My first go at increasing miles ended my season early. I increased miles, but did them too fast. I didn't really suffer an injury, but I was clearly over trained. My whole body basically said F U until I finally took 2-3 weeks off. That summer running between 100 and 120 miles per month I felt like death. In this wonderful winter I have churned out months of 100-88-106-51 (so far) and feel great.

Make mistakes, but learn from them.

I remember when you first came to the thread. A lot of the conversations we had are similar to what's going on with GG.

I totally get it's hard to wrap your head around slowing down to get faster - it took me a while too. My roots are as a 200/400 sprinter. It made zero sense to go embarassingly slow to get faster, but it just flat out works.

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

 

[tri-man 47]

It's a hard habit to break, and I still havent completely gotten to the point where I can go out for a 10 mile + run and not end up running some of them faster than I should, especially the last one.

Let's schedule a run out near you at Waterfall Glen (9.5 mile loop) - you, me, and Juxt. We'll all cruise along slowly and have a good conversation. Any Saturdays (or possibly Sundays) you can get away in the next several weeks?

Ned - seeing your progression (which is cool!), I would say I've always thought it can actually take a whole season/cycle for the real benefits to occur. The 'off-season' allows for R&R and continued aerobic development ...then the next year leads to even greater improvement.

 

[Annyong]

It's a hard habit to break, and I still havent completely gotten to the point where I can go out for a 10 mile + run and not end up running some of them faster than I should, especially the last one.

Let's schedule a run out near you at Waterfall Glen (9.5 mile loop) - you, me, and Juxt. We'll all cruise along slowly and have a good conversation. Any Saturdays (or possibly Sundays) you can get away in the next several weeks?

Probably not anytime soon with Easter (gotta take the kids around to see relatives) and my HM on May 10

 

[IvanKaramazov]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

 

[Ned]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

 

[Hang 10]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

How much did you weigh in 2010? That is a major increase in speed.

For me, I just haven't really run many 5K's. I've run 48 races and only 7 5K's. My first 5K ever was in 2008 and my weekly mileage was < 6miles. Ran a 23:10

 

[Juxtatarot]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

How much did you weigh in 2010? That is a major increase in speed.

For me, I just haven't really run many 5K's. I've run 48 races and only 7 5K's. My first 5K ever was in 2008 and my weekly mileage was < 6miles. Ran a 23:10

What have you mostly run? Half marathons?

 

[Sand]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

FM?

 

[Juxtatarot]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

FM?

full marathon

 

[Ned]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

How much did you weigh in 2010? That is a major increase in speed.

For me, I just haven't really run many 5K's. I've run 48 races and only 7 5K's. My first 5K ever was in 2008 and my weekly mileage was < 6miles. Ran a 23:10

Feb '10 I was 225. Ran that 26:17 at around 210. Finished 2010 at 190. Have been 185-190 ever since. Most of those 5Ks were with maybe running 10mpw until the fall, when I got serious about running. I was doing P90x/Insanity from Feb-Aug, which is how I lost the weight.

I love racing 5Ks and wish I'd race more of them. That gut it out, grit your teeth, get pissed at everyone withing 200yds of me feeling is a major source of energy (hi MAC!). I just find the HM/FM so much more challenging and just can't fn quit chasing these distances. I don't think I'll quit chasing until I run a BQ or realize a BQ will never happen.

 

[Hang 10]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

How much did you weigh in 2010? That is a major increase in speed.

For me, I just haven't really run many 5K's. I've run 48 races and only 7 5K's. My first 5K ever was in 2008 and my weekly mileage was < 6miles. Ran a 23:10

What have you mostly run? Half marathons?

8K's, 10K's & halfs. But I wasn't really too serious about running until about 2 1/2 years ago. No lie, I probably didn't run too many 5k's because they didn't have beer after.

 

[Sand]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

FM?

full marathon

:whoosh:

 

[ghostguy123]

Some of us just have to learn on their own. Sometimes you learn the hard way unfortunately. I think for a guy like ghost, his goals are reasonable enough that he can probably get there without needing much help.

BUT I will say this...the advice you're getting here is good advice. This is the kinda advice that can keep you healthy and shatter a 25 minute 5K. There's almost 1000 pages of personal experience here. I wouldn't recommend ignoring that and going on your own way.

I'm not..................I'm just ignoring it till after saturday..

 

[Hang 10]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

How much did you weigh in 2010? That is a major increase in speed.

For me, I just haven't really run many 5K's. I've run 48 races and only 7 5K's. My first 5K ever was in 2008 and my weekly mileage was < 6miles. Ran a 23:10

Feb '10 I was 225. Ran that 26:17 at around 210. Finished 2010 at 190. Have been 185-190 ever since. Most of those 5Ks were with maybe running 10mpw until the fall, when I got serious about running. I was doing P90x/Insanity from Feb-Aug, which is how I lost the weight.

I love racing 5Ks and wish I'd race more of them. That gut it out, grit your teeth, get pissed at everyone withing 200yds of me feeling is a major source of energy (hi MAC!). I just find the HM/FM so much more challenging and just can't fn quit chasing these distances. I don't think I'll quit chasing until I run a BQ or realize a BQ will never happen.

I knew there had to some kind of a weight loss that caused your break through.

I hate 5K's but I'm going to give them another try this spring. I just have never felt comfortable with my pace. I'm always ready to throwup all over myself by 2500m.

I've actually got one this weekend but I've had a rough week. My legs are a mess right now. Well, I suppose I can look at it as baseline.

 

[ghostguy123]

I remember when you first came to the thread. A lot of the conversations we had are similar to what's going on with GG.

I totally get it's hard to wrap your head around slowing down to get faster - it took me a while too. My roots are as a 200/400 sprinter. It made zero sense to go embarassingly slow to get faster, but it just flat out works.

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

That's a rather impressive progression, something I can't see for myself, but I do think I can get to 25 this year and maybe 22-23 in a couple years with consistent running and losing 15-20 pounds.

 

[Hang 10]

I remember when you first came to the thread. A lot of the conversations we had are similar to what's going on with GG.

I totally get it's hard to wrap your head around slowing down to get faster - it took me a while too. My roots are as a 200/400 sprinter. It made zero sense to go embarassingly slow to get faster, but it just flat out works.

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

That's a rather impressive progression, something I can't see for myself, but I do think I can get to 25 this year and maybe 22-23 in a couple years with consistent running and losing 15-20 pounds.

You probably can if you listen to us.

 

[Sand]

I remember when you first came to the thread. A lot of the conversations we had are similar to what's going on with GG.

I totally get it's hard to wrap your head around slowing down to get faster - it took me a while too. My roots are as a 200/400 sprinter. It made zero sense to go embarassingly slow to get faster, but it just flat out works.

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

That's a rather impressive progression, something I can't see for myself, but I do think I can get to 25 this year and maybe 22-23 in a couple years with consistent running and losing 15-20 pounds.

Was just thinking about this - my last 5k took me 1:26x. And I don't foresee that particular time getting any faster any time soon.

 

[Hang 10]

I remember when you first came to the thread. A lot of the conversations we had are similar to what's going on with GG.

I totally get it's hard to wrap your head around slowing down to get faster - it took me a while too. My roots are as a 200/400 sprinter. It made zero sense to go embarassingly slow to get faster, but it just flat out works.

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

That's a rather impressive progression, something I can't see for myself, but I do think I can get to 25 this year and maybe 22-23 in a couple years with consistent running and losing 15-20 pounds.

Was just thinking about this - my last 5k took me 1:26x. And I don't foresee that particular time getting any faster any time soon.

Did you finish before the cut off?

 

[ghostguy123]

You probably can if you listen to us.

People with my body type just don't run in the 19s..........and I am NOT willing to lose 40 pounds

 

[MAC_32]

I love racing 5Ks and wish I'd race more of them. That gut it out, grit your teeth, get pissed at everyone withing 200yds of me feeling is a major source of energy (hi MAC!).

 

[MAC_32]

I hate 5K's but I'm going to give them another try this spring. I just have never felt comfortable with my pace. I'm always ready to throwup all over myself by 2500m.

Then you're doing it right!

 

[Hang 10]

You probably can if you listen to us.

People with my body type just don't run in the 19s..........and I am NOT willing to lose 40 pounds

How tall and how much do you weigh?

 

[ghostguy123]

5'10". 215

I am on the petite side obviously.

 

[Juxtatarot]

I hate 5K's but I'm going to give them another try this spring. I just have never felt comfortable with my pace. I'm always ready to throwup all over myself by 2500m.

Then you're doing it right!

I can never decide which calls upon more mental toughness: a well run marathon or a well run 5K.

 

[Hang 10]

5'10". 215

I am on the petite side obviously.

So why aren't you willing to lose 40 lbs? Don't think you can? Your woman like a man with meat on his bones?

 

[Annyong]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

How much did you weigh in 2010? That is a major increase in speed.

For me, I just haven't really run many 5K's. I've run 48 races and only 7 5K's. My first 5K ever was in 2008 and my weekly mileage was < 6miles. Ran a 23:10

What have you mostly run? Half marathons?

No lie, I probably didn't run too many 5k's because they didn't have beer after.

I'm still pissed off about the St. Patricks Day 5k that didnt have beer.

 

[ghostguy123]

Sure i can. Rather not sacrifice tons of strength doing it. Got a job where being stronger is beneficial.

In the distant future maybe. Right now 200 would be about ideal. Maybe in 10 years.

As for the time. Even in high school at 150 pounds in great shape my best was 19:30

 

[Juxtatarot]

GG... Here's my 5K progression. I run next to no speed work. I was/am focusing on nothing but half marathons and full marathons. 90% of my runs are 8:45/mi and slower. The rest are tempo runs with a rare interval session mixed in. I ran 6 interval sessions in 2013.

2010: 26:17, 26:01, 25:47, 24:10, 25:11

2011: 22:54, 22:17, 21:46, 21:21, 21:55

2012: 20:39, 21:21

2013: 20:57, 19:57, 20:08, 20:09, 19:42

Damn you've gotten fast. Knocking 6+ minutes of your 5K time is an eternity.

My very first 5K ever was 23:30 probably 10 years ago. All I've been able to do in the meantime is come in slightly sub-22. 100 seconds. :(

Thanks. I never would've guessed I'd be able to post those numbers if you asked me where I'd see myself in 4yrs. 2013 was a special year.

I think its a lesson in body types. You're obviously way more aerobically gifted than I am; your 5K:FM ratio is way better than mine. I'm just a sprinter trying to pose as a marathoner. I'll never forget the day I almost threw in the towel on running longer races - it was your response that made me keep at it. Something along the lines of "its ok to just be a 5K/10K runner, if that's your thing".

How much did you weigh in 2010? That is a major increase in speed.

For me, I just haven't really run many 5K's. I've run 48 races and only 7 5K's. My first 5K ever was in 2008 and my weekly mileage was < 6miles. Ran a 23:10

What have you mostly run? Half marathons?

No lie, I probably didn't run too many 5k's because they didn't have beer after.

I'm still pissed off about the St. Patricks Day 5k that didnt have beer.

We can always fill up our water bottles with beer when we run Waterfall Glen.

 

[MAC_32]

I hate 5K's but I'm going to give them another try this spring. I just have never felt comfortable with my pace. I'm always ready to throwup all over myself by 2500m.

Then you're doing it right!

I can never decide which calls upon more mental toughness: a well run marathon or a well run 5K.

It's a different form of mental toughness. To complete a well run 5K you have to basically endure the equivalent of someone hurling baseballs at you for 4-6 consective minutes. In a marathon it's more like a dodgeball but it's for 4-6 miles.

 

[tri-man 47]

I hate 5K's but I'm going to give them another try this spring. I just have never felt comfortable with my pace. I'm always ready to throwup all over myself by 2500m.

Then you're doing it right!

I can never decide which calls upon more mental toughness: a well run marathon or a well run 5K.

That is a good question.

 

[ghostguy123]

Sure i can. Rather not sacrifice tons of strength doing it. Got a job where being stronger is beneficial.

In the distant future maybe. Right now 200 would be about ideal. Maybe in 10 years.

As for the time. Even in high school at 150 pounds in great shape my best was 19:30

and in case you didnt notice, this is my excuse for myself to justify my eating disorder. I eat like a horse.

 

[northern exposure]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

5 mile runs left me crippled due to knee pain 3-4 years ago. Strapped on the straps and I can tolerate the pain on 40-100 mile runs at 220 lbs. I highly recommend them for petella issues.

I used one for a while a few years ago. It worked well and I was able to lose it as I swam and biked more. I think swimming helps with the knee pain and breast stroke (frog kick) helps build the full leg. I've been told lunges and squats do too, but don't go heavy.

Thanks for the feedback. I'm not trying to sidetrack your thread, I just didn't want to start a new thread and subject myself to all the shtick that seems to be rampant now in the rest of the FFA. I've tried swimming, but I never learned how as a kid and have only taken adult lessons. I just can't seem to get the side breathing down. Once the warm weather comes I'll be able to cycle more. I have a wind trainer, but I kind of hate it.

 

[northern exposure]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

I get some soreness in my left knee every once in awhile. I usually just get my foam roller out and work it over my IT Band. I'll also use it over the sore muscles in my legs, and that seems to help for sure.

My massage therapist also suggested the foam roller. She said to really focus on my quads. I'll also pay attention to my IT bands.I must be a wimp though because I find the roller really painful. Guess I'll just have to suck it up.

 

[Hang 10]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

I get some soreness in my left knee every once in awhile. I usually just get my foam roller out and work it over my IT Band. I'll also use it over the sore muscles in my legs, and that seems to help for sure.

My massage therapist also suggested the foam roller. She said to really focus on my quads. I'll also pay attention to my IT bands.I must be a wimp though because I find the roller really painful. Guess I'll just have to suck it up.

If it hurts that means you need to roll! Your muscles aren't supposed to be tight and sore all the time. I bet your IT band is tight as a mutha####er.

 

[FUBAR]

I hate 5K's but I'm going to give them another try this spring. I just have never felt comfortable with my pace. I'm always ready to throwup all over myself by 2500m.

Then you're doing it right!

I can never decide which calls upon more mental toughness: a well run marathon or a well run 5K.

Just my opinion, but 20ish minutes of torture is easier than 3-4 hours of suck.

But then, I've run one 5k race in the last 15 years (or so). Lots of 2 mile races, those are relatively easy.

 

[FUBAR]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

I get some soreness in my left knee every once in awhile. I usually just get my foam roller out and work it over my IT Band. I'll also use it over the sore muscles in my legs, and that seems to help for sure.

My massage therapist also suggested the foam roller. She said to really focus on my quads. I'll also pay attention to my IT bands.I must be a wimp though because I find the roller really painful. Guess I'll just have to suck it up.

If it hurts that means you need to roll! Your muscles aren't supposed to be tight and sore all the time. I bet your IT band is tight as a mutha####er.

Is a large roller easier to use than a small one? I got a small one from ****'s a few months back and don't like it. It's probably just too small to feel.

 

[northern exposure]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

I get some soreness in my left knee every once in awhile. I usually just get my foam roller out and work it over my IT Band. I'll also use it over the sore muscles in my legs, and that seems to help for sure.

My massage therapist also suggested the foam roller. She said to really focus on my quads. I'll also pay attention to my IT bands.I must be a wimp though because I find the roller really painful. Guess I'll just have to suck it up.

If it hurts that means you need to roll! Your muscles aren't supposed to be tight and sore all the time. I bet your IT band is tight as a mutha####er.

I know my muscles aren't supposed to be tight and sore all the time, but they are. I stretch after every run and use the roller 3-4 times/week and my muscles are still tight. In terms of flexibility, I'm the polar opposite to Gumby.

 

[northern exposure]

I have only dropped in here occasionally, but I was thinking this would be the best spot to get feedback.

I saw back in late February compression calf sleeves were being discussed, but I wonder if anybody has experience with patella straps?

I have been running for quite a few years and (knock on wood) have been almost injury free. I'm running 3-4 times/ week and my mileage is about 18-22 miles/week. Lately I am experiencing soreness below by kneecap on my right knee. It hurts to go up and down stairs and I limp a bit the day after I run. My massage therapist suggested I try a patella strap and also really work on lengthening my quads because they tend to get quite tight (even though I stretch after every run).

Does anybody have any thoughts to share on patella straps? TIA.

I've used them in the past but it's really just a bandaid. You need to find out why your knee is hurting. You might first try using a foam roller on your IT band. That's a good place to start.

I was worried if I started using a patella strap I'd become dependent on it. I've seen other runners use neoprene knee sleeves due to sore knee ligaments and always thought the knee would become dependent on it and the ligaments would actually get weaker because the sleeve is doing part of their job. My Doctor just said I was probably developing arthritis in my knee and should quit running (he used to be better than this, but has kind of "checked out" the last 18-24 months, but that story is for another thread). My massage therapist said my tight quad muscle is pulling my knee out of alignment which over time results in inflammation. She suggested using a foam roller on my tight quad muscles and IT band to lengthen the muscles and the patella strap to make sure my knee is properly aligned when I run.