Ran a 10k in June (4 Viewers)

[gruecd]

Went for 90 minutes on a treadmill yesterday with the first 60 at 6.7 and the next 30 at 7.0, a little over 10 miles total.

Herculean feat of the day.

I agree. That's pretty impressive. IIRC, the furthest I've ever run on a treadmill is 14 miles. And it was definitely the suck.On a separate note, I've been asked to "co-pace" the 3:45 group at Green Bay. I've never paced before, and I was planning on waiting until after Boston to decide if I'd do the half or the full, but I'm definitely intrigued. There are only four weeks between them this year, but the 8:35 pace would seem pretty easy for me even if I'm not fully recovered, and it seems like it would be pretty rewarding. Plus I'd get a free entry.

I think I'll probably do it. Sounds pretty neat, doesn't it?

 

[Keggers]

Went for 90 minutes on a treadmill yesterday with the first 60 at 6.7 and the next 30 at 7.0, a little over 10 miles total.

Herculean feat of the day.

I agree. That's pretty impressive. IIRC, the furthest I've ever run on a treadmill is 14 miles. And it was definitely the suck.On a separate note, I've been asked to "co-pace" the 3:45 group at Green Bay. I've never paced before, and I was planning on waiting until after Boston to decide if I'd do the half or the full, but I'm definitely intrigued. There are only four weeks between them this year, but the 8:35 pace would seem pretty easy for me even if I'm not fully recovered, and it seems like it would be pretty rewarding. Plus I'd get a free entry.

I think I'll probably do it. Sounds pretty neat, doesn't it?

That does sound neat. I think you should do it!

 

[IvanKaramazov]

On a separate note, I've been asked to "co-pace" the 3:45 group at Green Bay. I've never paced before, and I was planning on waiting until after Boston to decide if I'd do the half or the full, but I'm definitely intrigued. There are only four weeks between them this year, but the 8:35 pace would seem pretty easy for me even if I'm not fully recovered, and it seems like it would be pretty rewarding. Plus I'd get a free entry.I think I'll probably do it. Sounds pretty neat, doesn't it?

This sounds like it would be a good experience. I'd do it.

 

[pigskinliquors]

Gruecd: I think leading a pace group would rock. You'd have a group of goals that you could help be achieved all at once. Waaaaay cool!

IvanK: 90 minutes on a dreadmill is unbelievable. I'd most likely be insane by then.

___________________

Little update:

I had a nice 6 mile run this morning at 5am, in 37 degrees with sleet. My first "speed" run (term used loosely with how training has been) in quite awhile.

Mile 1: warm-up @8:45

Mile 2: 8:01

Mile 3: 7:46

Mile 4: 7:41

Mile 5: 7:29

Mile 6: cool-down @ 8:27

My calves were pretty tight during most of the run, but I don't seem to have any lingering effects.

I'm also pretty sure I'll be doing our first annual "Undie-Run" this year. Here's a pic of San Diego's. This is something I think I could get "up" for!

 

[proninja]

I realize this may make me sound like a Sally, but I went to a spin class this morning, and while that trainer really made me appreciate how comfortable my bike is, there's a lot to say about going for an hour in the light, dry, and warm at 6 in the morning (and the view from the back row isn't bad either.). I wish the trainers at the loal gym had the type of output info BnB mentioned a page or so ago, but after an hour on the thing keeping my cadence up, my lungs were screaming at me. My lungs are weaker than my legs right now. This class is tuesday, thursday, friday, which works well with my swim schedule of tuesday, every other thursday, and friday nights. Doubling up on those days leaves me Monday and Wednesday to run, and then fun biking on the weekend.

 

[IvanKaramazov]

I'm also pretty sure I'll be doing our first annual "Undie-Run" this year. Here's a pic of San Diego's. This is something I think I could get "up" for!

Oh hell yes.

 

[Sand]

I'm also pretty sure I'll be doing our first annual "Undie-Run" this year. Here's a pic of San Diego's. This is something I think I could get "up" for!

The start temperature for my half this weekend is going to be ~28F. And you're doing an Undie-Run.I hate you.

 

[Third]

Did speedwork last night on the treadmill. Scheduled for 4x800, but I felt really good so I did 6x800. I hate the treadmill, but it does work really well for speedwork/intervals.

The Undie Run looks....fun. Message to females running an undie run...if you're going to wear a bodysuit under your undies, you're missing the point.

 

[pigskinliquors]

I'm also pretty sure I'll be doing our first annual "Undie-Run" this year. Here's a pic of San Diego's. This is something I think I could get "up" for!

The start temperature for my half this weekend is going to be ~28F. And you're doing an Undie-Run.I hate you.

The Facebook Page for Texas A&M's (the one I'll do) undie run has 3,181 members in the first 48 hours of being posted! FWIW Sand, it won't be until May. I'm actually wishing it would be in weather that was a bit nippier.

 

[jonmhend]

Great job everyone. I haven't checked in here in a while because of the knee pain I described a while back. Well that and a couple of trips including the Super Bowl - BTW, the SB is great, but it sucks to be there when your team loses (I know - a bit of Mr Obvious there).

Its now 3 1/2 weeks after my 1/2 and I still can't run pain-free. Went to the doc yesterday and he is sending me to an orthopedic guy next week. Every day I think its getting better, then I try and run and I'm back to square one. And when I say "try to run" its not like I'm pushing it. At this point, it would be an improvement to go 100 yards pain-free. Hopefully the docs will get it straightened out soon or at least let me cross train. I've only been running for 6 months and it would be too easy to slip back into couch potato mode.

 

[pigskinliquors]

Great job everyone. I haven't checked in here in a while because of the knee pain I described a while back. Well that and a couple of trips including the Super Bowl - BTW, the SB is great, but it sucks to be there when your team loses (I know - a bit of Mr Obvious there).Its now 3 1/2 weeks after my 1/2 and I still can't run pain-free. Went to the doc yesterday and he is sending me to an orthopedic guy next week. Every day I think its getting better, then I try and run and I'm back to square one. And when I say "try to run" its not like I'm pushing it. At this point, it would be an improvement to go 100 yards pain-free. Hopefully the docs will get it straightened out soon or at least let me cross train. I've only been running for 6 months and it would be too easy to slip back into couch potato mode.

Jon: Take this time to work on your core, and overall strengthening. Have your tried an elliptical, or cycling, etc.? Keeping your metabolism up is always a challenge when we're not able to just put a pair of shoes on and run.

 

[gruecd]

I'm also pretty sure I'll be doing our first annual "Undie-Run" this year. Here's a pic of San Diego's. This is something I think I could get "up" for!

The start temperature for my half this weekend is going to be ~28F. And you're doing an Undie-Run.I hate you.

Yeah, after looking through that photo gallery of San Diego's run, if yours is going to be anything like theirs, I hate you, too.

 

[IvanKaramazov]

Great job everyone. I haven't checked in here in a while because of the knee pain I described a while back. Well that and a couple of trips including the Super Bowl - BTW, the SB is great, but it sucks to be there when your team loses (I know - a bit of Mr Obvious there).

Its now 3 1/2 weeks after my 1/2 and I still can't run pain-free. Went to the doc yesterday and he is sending me to an orthopedic guy next week. Every day I think its getting better, then I try and run and I'm back to square one. And when I say "try to run" its not like I'm pushing it. At this point, it would be an improvement to go 100 yards pain-free. Hopefully the docs will get it straightened out soon or at least let me cross train. I've only been running for 6 months and it would be too easy to slip back into couch potato mode.

I go through long bouts of not posting in this tread either, and I missed the backstory here. Did you go directly from "not running at all" to the half marathon in six months? If so, that's pretty cool, but it's a reasonably safe bet that this is some sort of over-training injury because that's a pretty big jump to make.Like gruecd said, there are good ways to maintain your cardio endurance. Ellipticals are good. My wife swears by pool running. Just be prepared to take some time off, since that's probably what your doctor's going to prescribe, and be careful to ease back into things once you get the green light to start running again.

 

[tri-man 47]

Crossing my fingers, hoping 2Young finds even more creative places to use his Garmin.

gruecd - I like the idea of the pace run. Time wise, that would put you beyond your Boston time, and I believe there are benefits to that.

FWIW, liquors, I almost got kicked out of college for streaking back in the day (me and a buddy; full loop around the small, private, Christian college campus at 10 a.m. on a Monday). So a large-scale undie-run sounds like amateur hour. But bring back some good stories, K?

 

[2Young2BBald]

Crossing my fingers, hoping 2Young finds even more creative places to use his Garmin.

I'm not so sure the 3 minutes of data would even make putting on the HRM worth while.

 

[gruecd]

FWIW, liquors, I almost got kicked out of college for streaking back in the day (me and a buddy; full loop around the small, private, Christian college campus at 10 a.m. on a Monday). So a large-scale undie-run sounds like amateur hour. But bring back some good stories pictures, K?

Fixed.Just finished an awesome impromtu progression run. 11 hilly miles with the first six miles at 7:41 avg pace and the last five miles at 7:17 avg pace. Last two miles in 7:06 and 6:42. Giddy up!

 

[jonmhend]

Great job everyone. I haven't checked in here in a while because of the knee pain I described a while back. Well that and a couple of trips including the Super Bowl - BTW, the SB is great, but it sucks to be there when your team loses (I know - a bit of Mr Obvious there).

Its now 3 1/2 weeks after my 1/2 and I still can't run pain-free. Went to the doc yesterday and he is sending me to an orthopedic guy next week. Every day I think its getting better, then I try and run and I'm back to square one. And when I say "try to run" its not like I'm pushing it. At this point, it would be an improvement to go 100 yards pain-free. Hopefully the docs will get it straightened out soon or at least let me cross train. I've only been running for 6 months and it would be too easy to slip back into couch potato mode.

I go through long bouts of not posting in this tread either, and I missed the backstory here. Did you go directly from "not running at all" to the half marathon in six months? If so, that's pretty cool, but it's a reasonably safe bet that this is some sort of over-training injury because that's a pretty big jump to make.Like gruecd said, there are good ways to maintain your cardio endurance. Ellipticals are good. My wife swears by pool running. Just be prepared to take some time off, since that's probably what your doctor's going to prescribe, and be careful to ease back into things once you get the green light to start running again.

Couch potato for 15 years until my 40th was looming last September. Started running in August and was pretty much pain free. Ran a 10 mile turkey trot, a 1/2 in early December, and another in mid January. Really had no pain issues until about 2 weeks before the last 1/2 when during training I'd start hurting 8-10 miles into my long run. Decided to run the 1/2 anyway but the pain started at mile 3. Finished it but now I'm regretting that decision. Should have listened to my body and not finished. I'd probably be back up and running now.I've thought about the over-training angle and while that could certainly be the issue, it seems like it would have come up before the first 1/2 instead of the 2nd one. Oh well. Hopefully I'll be back at it in a couple weeks. I kind of enjoy getting on the scale and not feeling like a slob.

 

[proninja]

First day doubling up today. Swam tonight. Swam farther than ever before, and got some really good lessons from my kid sister on extending my stroke.

2young - the advice to slow it down was huge. Starting out I did 250m before stopping for a break instead of 100m. I wasn't much slower through the water, either.

Back on the bike tomorrow morning at 6. I can see how this could get addicting.

 

[2Young2BBald]

First day doubling up today. Swam tonight. Swam farther than ever before, and got some really good lessons from my kid sister on extending my stroke. 2young - the advice to slow it down was huge. Starting out I did 250m before stopping for a break instead of 100m. I wasn't much slower through the water, either. Back on the bike tomorrow morning at 6. I can see how this could get addicting.

You think the training is addicting, just wait until you start racing!

 

[tri-man 47]

jonmhend, it doesn't surprise me that the pain started after the first 1/2. That was a great deal of progress from a couch potato base ...in hindsight, you might have needed more rest. Be patient, now. You'll have plenty of time to gear it back up for summer and fall races.

proninja - great training!!!

liquors, I'm sure it will go over well to have an older guy in his undies wandering among the coeds, snapping pictures as he goes. Do it, do it!!!

 

[pigskinliquors]

jonmhend, it doesn't surprise me that the pain started after the first 1/2. That was a great deal of progress from a couch potato base ...in hindsight, you might have needed more rest. Be patient, now. You'll have plenty of time to gear it back up for summer and fall races.

proninja - great training!!!

liquors, I'm sure it will go over well to have an older guy in his undies wandering among the coeds, snapping pictures as he goes. Do it, do it!!!

Agreed that I'll be what the young kids call a "Creeper". I have been invited to do it by my Camp kids = I'd hate to let them down

 

[proninja]

First day doubling up today. Swam tonight. Swam farther than ever before, and got some really good lessons from my kid sister on extending my stroke.

2young - the advice to slow it down was huge. Starting out I did 250m before stopping for a break instead of 100m. I wasn't much slower through the water, either.

Back on the bike tomorrow morning at 6. I can see how this could get addicting.

You think the training is addicting, just wait until you start racing!

I can't wait. Actually, everything I'm doing in terms of physical fitness right now is because I want to race
next fall. I went to the season opening event last year and thought it was the coolest thing I'd ever seen, and decided I want to do it next year. And I don't want to suck, and right now, I would suck.

 

[Lehigh98]

Anyone ever done something like this?...

Tough Mudder

Looks awesome, or horrible... unfortunately I'm flying that day and wouldn't be able to sign up even if I decided I wanted to.

 

[gruecd]

Agreed that I'll be what the young kids call a "Creeper".

 

[The_Man]

Man, the snow has just killed my training.

They let us out early on Friday afternoon, so I drove home and then immediately turned around and ran 5.75 miles in the face of a gathering blizzard. Went fast for me -- 8:13 pace. Also, the only other person I saw running was a Kenyan guy wearing a Boston Marathon warm-up jacket. Made me feel that I was in good company. Luckily, he was on the other side of the street and going in the opposite direction, which spared me from being made painfully aware of how much faster he was than me.

But then 2 feet of snow Friday night and 2 more feet on Wednesday have made it impossible for me to run. I live on circular street that's almost exactly 0.25 miles around, so yesterday after the plow came, I scraped a running lane down to the blacktop the entire way around the neighborhood. Starting tomorrow, and lasting probably for weeks until Baltimore's sidewalks re-emerge, I'm going to be running laps on that "track" to train for my March 20 half-marathon. Actually looking forward to tomorrow's 4 mile pace run, because it will be easy to monitor my time and know when to speed up.

But 36 laps for my long run on Sunday will probably get a little tiresome.

 

[IvanKaramazov]

Man, the snow has just killed my training.

I haven't run outside since November. This is a major downside to living up north.

 

[gruecd]

Man, the snow has just killed my training.

I haven't run outside since November. This is a major downside to living up north.

You're in the Minneapolis area, right? I've got lots of running friends up there who've been doing most, if not all, of their mileage outside. HTFU.

 

[gruecd]

I live on circular street that's almost exactly 0.25 miles around, so yesterday after the plow came, I scraped a running lane down to the blacktop the entire way around the neighborhood. Starting tomorrow, and lasting probably for weeks until Baltimore's sidewalks re-emerge, I'm going to be running laps on that "track" to train for my March 20 half-marathon.

See, Ivan, this is what it means to HTFU. Nice work, The_Man. I love it.

 

[tri-man 47]

Anyone ever done something like this?...

Tough Mudder

Looks awesome, or horrible... unfortunately I'm flying that day and wouldn't be able to sign up even if I decided I wanted to.

Oof!The_Man ...very nicely done with the course!

Sand - be strongstay focused, and do well on Sunday! We're rooting for ya!!!

 

[IvanKaramazov]

Man, the snow has just killed my training.

I haven't run outside since November. This is a major downside to living up north.

You're in the Minneapolis area, right? I've got lots of running friends up there who've been doing most, if not all, of their mileage outside. HTFU.

Eastern South Dakota. Not too far off.The problem I'm encountering is the same thing that comes up every winter. I do practically all of my runs around 10 or 11 or so after my morning classes or office hours, depending on the semester. The sidewalks around campus are un-runnable because they're ice-covered. I need to do a better job of doing my weekend runs near my house instead of going to campus. The roads are clear out here. But if I run near campus, I have to stick to the sidewalk during weekdays because I'd be run over within 10 minutes of trying to run on the roads against dip#### student traffic.

 

[Darrinll40]

Lately I have just been too lazy to post anything anywhere, but here is a quick update. I have been running 3.5 miles 4 days a week. Last week was the first time since I restarted that I averaged less than 11 minutes per mile. Thursday I averaged 10:18 so I am getting faster. Also last week was the first time I really enjoyed being out there. I still dreaded the start but once I was a mile or so in it got real comfortable and I was having fun.

I am sticking to the 3.5 mile limit per run until I can get under 10 minute miles, after that I will be adding 10-20 percent each month ramping up to the half in October. I decided to run the half in Indiana on October 24th and the Daytona on October 31st. It should be fun. After that it is on to Disney in January, and I am hoping that there is no freezing rain that day as there was this year.

I hope everyone is doing well, that you all have a Happy Valentines Day, and are able to spend it with your sweethearts.

 

[IvanKaramazov]

I decided to run the half in Indiana on October 24th

Is this the Indianapolis half? Mrs. K did that when I was in grad school and said it was epic. The lap around the brickyard would be sweet.

 

[2Young2BBald]

I decided to run the half in Indiana on October 24th

Is this the Indianapolis half? Mrs. K did that when I was in grad school and said it was epic. The lap around the brickyard would be sweet.

As I recall, Darrin's 1/2 is down in West Lafayette. Sweet, is a perfect description of what it was like to run The Brickyard & kiss the bricks! Not sure where you are at now, but add the Indy Mini to your list!!!!!

 

[Darrinll40]

I decided to run the half in Indiana on October 24th

Is this the Indianapolis half? Mrs. K did that when I was in grad school and said it was epic. The lap around the brickyard would be sweet.

As I recall, Darrin's 1/2 is down in West Lafayette. Sweet, is a perfect description of what it was like to run The Brickyard & kiss the bricks! Not sure where you are at now, but add the Indy Mini to your list!!!!!

It would be cool to run the Indy half and finish at the Brickyard. I have many fond memories of that track from my childhood. But I did run the Daytona Half which starts does a lap of Daytona and ends at the start/finish line.

 

[Sand]

Eastern South Dakota. Not too far off.

I got hypothermic just reading that.Oof.

 

[proninja]

So, I've been avoiding starting running. I detest running. Swimming, while I suck at it right now, swallow water, and am generally annoyed at how much better my kid sister with whom I'm swimming is at it than me, is actually pretty enjoyable. The combination of her not being able to go tonight, and me wanting to finish things up a little earlier than 9 on a friday night have lead me to decide that now's a good time to kick off the running portion of the training.

Suggestions? I've read "chi running," but it's been a while. I did not find my chi, but the book definitely helped back in the day. For this year, I'm only planning on doing sprint tri's, so I'm not sure how much training longer than that is going to help - as long as I go for the requisite ride first, I suppose.

I don't really know what I need to ask. I'm going to go out and run until I run out of wind, then I'm going to walk for a little bit, then run again. Any quick suggestions?

Edit: Is the treadmill an effective option? It's raining hard out right now, and I've decided I like light, warm, and dry rather than dark, cold, and wet.

 

[Sand]

I don't really know what I need to ask. I'm going to go out and run until I run out of wind, then I'm going to walk for a little bit, then run again. Any quick suggestions?

Edit: Is the treadmill an effective option? It's raining hard out right now, and I've decided I like light, warm, and dry rather than dark, cold, and wet.

Just run. If you have to walk, then walk. When you can, run again. Walk/run/walk/run until you can run continuously is just fine. Just keep running. Every other day is good. If you feel an overuse injury coming, lighten up. Outside, inside, doesn't matter. Just run.When I started up running last May for six weeks I ran the same 2.55 miles, pretty much dying at the end every time. I then started to ramp up. I do my first half marathon Sunday. So give yourself a good six weeks of three to four runs per week before you get frustrated with lack of progress. It will come if you put in the effort.

 

[gruecd]

Hey, everybody. Currently attempting to "re-hydrate" myself after a late night. Attended a "Chocolate Fantasia" fundraiser for the local Red Cross chapter, then went out to hear an awesome local cover band. As most of you know, my music tastes are 95% hip-hop, but these guys are really good. Everything from Aretha Franklin to Black Sabbath to Pink and B.E.P. One of the guitarists also gives lessons on the side, and last night he actually brought one of his 11-year-old students on stage to take his place when the band played "Crazy Train." Place went wild. Little dude's gonna be VERY popular with the ladies on Monday.

Later will be 16 miles with 10 at MP. Not exactly looking forward to it, but time will tell. I hope everyone has a great day!

Sand - Good luck tomorrow!!!! If you stick around for the awards, there's a very good chance that a friend of mine could place top-3 in the women's marathon. Her name is Anna. If you see her, tell her Chad says hi.

 

[tri-man 47]

In the pool at 6:30 this morning for a productive hour-long swim workout, including a timed 1/2-mile (18 laps) at 18:15.

 

[2Young2BBald]

In the pool at 6:30 this morning for a productive hour-long swim workout, including a timed 1/2-mile (18 laps) at 18:15.

I'm trying to remember if you follow any type of specific 1/2 IM training plan. Do you use one, or rotate training discipline by "feel"? My 18-week plan should start March 1st, but I am starting it 2-weeks early, adjusting for races. Also, what is your take on racing a sprint 2-weeks prior to a 1/2 IM? A PERFECT event is going to be announced shortly that I'd hate to miss. It is a 2-state charity event for Ronald McDonald House on 6/26. They are going to bill it as a competition to see who can draw more racers, Michigan or Wisconsin (gruecd, time for your 1st tri?). Not only is it a great charity, it just so happens to fall on my daughter's birthday & she wants to enter her Teen Angel Sprint Team!!! The super kicker, the event in 10-minutes from home!

 

[prosopis]

Lately I have just been too lazy to post anything anywhere, but here is a quick update. I have been running 3.5 miles 4 days a week. Last week was the first time since I restarted that I averaged less than 11 minutes per mile. Thursday I averaged 10:18 so I am getting faster. Also last week was the first time I really enjoyed being out there. I still dreaded the start but once I was a mile or so in it got real comfortable and I was having fun. I am sticking to the 3.5 mile limit per run until I can get under 10 minute miles, after that I will be adding 10-20 percent each month ramping up to the half in October. I decided to run the half in Indiana on October 24th and the Daytona on October 31st. It should be fun. After that it is on to Disney in January, and I am hoping that there is no freezing rain that day as there was this year.I hope everyone is doing well, that you all have a Happy Valentines Day, and are able to spend it with your sweethearts.

 

[prosopis]

So, I've been avoiding starting running. I detest running. Swimming, while I suck at it right now, swallow water, and am generally annoyed at how much better my kid sister with whom I'm swimming is at it than me, is actually pretty enjoyable. The combination of her not being able to go tonight, and me wanting to finish things up a little earlier than 9 on a friday night have lead me to decide that now's a good time to kick off the running portion of the training.

Suggestions? I've read "chi running," but it's been a while. I did not find my chi, but the book definitely helped back in the day. For this year, I'm only planning on doing sprint tri's, so I'm not sure how much training longer than that is going to help - as long as I go for the requisite ride first, I suppose.

I don't really know what I need to ask. I'm going to go out and run until I run out of wind, then I'm going to walk for a little bit, then run again. Any quick suggestions?

Edit: Is the treadmill an effective option? It's raining hard out right now, and I've decided I like light, warm, and dry rather than dark, cold, and wet.

This is how I did it. There are nice mp3 downloads out there as well which I found helped with the whole timing of the thing.http://www.coolrunning.com/engine/2/2_3/181.shtml

 

[IvanKaramazov]

So, I've been avoiding starting running. I detest running. Swimming, while I suck at it right now, swallow water, and am generally annoyed at how much better my kid sister with whom I'm swimming is at it than me, is actually pretty enjoyable. The combination of her not being able to go tonight, and me wanting to finish things up a little earlier than 9 on a friday night have lead me to decide that now's a good time to kick off the running portion of the training.Suggestions? I've read "chi running," but it's been a while. I did not find my chi, but the book definitely helped back in the day. For this year, I'm only planning on doing sprint tri's, so I'm not sure how much training longer than that is going to help - as long as I go for the requisite ride first, I suppose.I don't really know what I need to ask. I'm going to go out and run until I run out of wind, then I'm going to walk for a little bit, then run again. Any quick suggestions?Edit: Is the treadmill an effective option? It's raining hard out right now, and I've decided I like light, warm, and dry rather than dark, cold, and wet.

Like Sand said, run/walk is a great way to get into running. Decide how far you want to go (maybe 2 miles, maybe 3) and then just run/walk that distance. Even if it's run-for-a-minute-walk-for-a-minute, that's fine. Just cover the distance.Over the course few weeks, keep doing the same distance, but extend the ratio of running to walking. In a month, you should be able to run the distance continuously. Don't worry about speed at all. 10 minute miles are totally okay. The first priority it just to develop a base. Once you've got a solid base -- and it could be a couple of months before you feel "comfortable" running three miles continously if you're starting off from scratch -- then speed will come on its own.The TM is okay, but it's going to be psychologically easier to run outside so you can tell yourself things like "I just have to make it to that next tree." TMs tend to be demotivational; they're called "dreadmills" for a reason.

 

[prosopis]

I did a long run for me today, which is a 6.22 mile course. I headed out wanting to hit 10mm. The best mm I have been able to hit is 9.22mm but not for 6 miles, so I thought 10mm for 6 miles would be a good goal. It is beautiful here today. I am guessing it is in the 50s. I started out pretty strong and did the first 3 miles at 9mm. I then must have hit a wall. I ended the run at 10.12mm. I do have to say that my timing is being done with a wrist watch so there is some room for error here. Even though I missed my mark I feel pretty dang good about todays run. It wasnt long ago that my 6 miles would have been 15mm.

 

[IvanKaramazov]

I did a long run for me today, which is a 6.22 mile course. I headed out wanting to hit 10mm. The best mm I have been able to hit is 9.22mm but not for 6 miles, so I thought 10mm for 6 miles would be a good goal. It is beautiful here today. I am guessing it is in the 50s. I started out pretty strong and did the first 3 miles at 9mm. I then must have hit a wall. I ended the run at 10.12mm. I do have to say that my timing is being done with a wrist watch so there is some room for error here. Even though I missed my mark I feel pretty dang good about todays run. It wasnt long ago that my 6 miles would have been 15mm.

:X

 

[gruecd]

Wasn't really feeling it and debated moving my long run to tomorrow, but I decided to just suck it up and get 'er done, and I ended up with an awesome 16-miler. 3-mile warmup, 10 miles at MP (average 7:09), 3-mile cool-down. Time to relax.

 

[Workhorse]

I started my first speedwork program designed to get me closer to a BQ. 5.8 mile tempo run today with a 10 minute warmup and 10 minute cooldown and a 30 minute run in the middle at approx. 7:45 pace. Not bad. Doing it with a heartrate monitor to work on my AT training while I improve speed.

I've also started a blog to monitor my training as I slog through towards Boston: http://davesenergyguide.wordpress.com/

It's kind of silly: I'm listening to every Phish show in chronological order as my training soundtrack and blogging about my runs and music simultaneously. Not sure anyone but me will ever read it but there you go if you're interested in that kind of thing.

 

[2Young2BBald]

Trying to still be good and heal, I did my 3rd run of the week very easy and only 3 miles. I didn't want to do too much as I am off to another Trainer-Fest and plan on at least an hour on the bike trainer and hopefully will get in an hour and a half. I have a busy couple of weeks coming up with a ton of travel for work and 4 days of fun up north with the family next week, so getting regular workouts in is going to be tough. I should be able to get some X training in up north snow shoeing & cross country skiing.

Prosopis, nice work on the long run. You have come a long way and should be real proud.

PSL, you have gotta try the 2XUs!!!! You are probably are a little worried they wont hold as strong as the Oxys, but don't let their thinness fool you. They do an excellent job and I am starting to like them much more than the Oxys.

 

[The_Man]

I live on circular street that's almost exactly 0.25 miles around, so yesterday after the plow came, I scraped a running lane down to the blacktop the entire way around the neighborhood. Starting tomorrow, and lasting probably for weeks until Baltimore's sidewalks re-emerge, I'm going to be running laps on that "track" to train for my March 20 half-marathon. Actually looking forward to tomorrow's 4 mile pace run, because it will be easy to monitor my time and know when to speed up.But 36 laps for my long run on Sunday will probably get a little tiresome.

Set out to do the pace run on my "track" yesterday and it kind of sucked. Got very self-conscious about doing lap after lap around our tiny neighborhood and ended up starting out way too fast and then quitting before anyone saw me gasping for air and spitting on their front yard. Ended up doing just 3 miles at a 7:45 pace.Since I knew there was no way I could do my long run in the 'hood, I spent a lot of time yesterday cruising for streets with plowed shoulders and ultimately came up with a workable 3-mile loop. It was great - set a new personal distance record today by going 9.25 miles. Pace was 8:46 -- since it was a new route for me and I wasn't really sure where all the mile markers were, I didn't get hung up on time and just focused on running comfortably. 5 weeks until my first half-marathon! Was initially thinking I'd shoot for a 1:58 by doing 9-minute miles, but I'm starting to think I can do better than that. Now I'm thinking about trying to do 8:45 miles for the first 10, and then going as hard as I can for the final 5k -- whether that will be faster or slower than 8:45 miles TBD. Any insight on setting a goal?

 

[gruecd]

Week in review:

M: 8 @ 7:33 pace

7 rec @ 8:44

T: 4 @ 7:43

W: SRD

T: 11 @ 7:30

F: 4 rec @ 8:30

S: 16 @ 7:24 (incl. 10 @ 7:09 MP)

S: 5 rec @ 7:58

TOTAL: 55 miles