Fantasy Football - Footballguys Forums
This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
Sand
Footballguy
Hope you'll be back to 100%... whoever you are...Holy crap - what did BnB do?
I have a question for you guys - what does one consider to be a prerequisite for an 80 mile century style ride? I don't typically do long rides, but was considering going out this weekend for a charity ride.
The_Man
Footballguy
Sounds like they drilled him since he was having such a big game.
Funny -- I encountered a fox at the end of my run yesterday. He was trotting up one side of our narrow neighborhood street, so I just went to the other side and kept my eyes on him as we passed. A little cool, a little freaky.Covered 5 miles in a 40-minute tempo run today. Did my fastest 10 minutes at 7:02 pace, 7:40 pace overall for the last 4 miles. OK, not great.
pigskinliquors
Dr. Parrothead
Holy crap - what did BnB do?Hope you'll be back to 100%... whoever you are...
I have a question for you guys - what does one consider to be a prerequisite for an 80 mile century style ride? I don't typically do long rides, but was considering going out this weekend for a charity ride. BnB?! I'm not sure what you are asking, but 80 miles should not be too difficult for you at this point. The key to any of these is finding the right group to ride with. As I've learned from Culdeus, the key is to jump on the first breakaways, and to see if you can stay with them. IF you can't there will be another group coming behind them soon after to work with. Riding 80 miles in a group is likely comparable to trying to ride 40 miles by yourself (effort wise). Focus on what's going on well in front of you, while knowing exactly what the wheel in front of you is doing at all times. Do it!
Bauer
Footballguy
So I finally went out yesterday and bought myself a decent pair of running shoes (Asics) from a local running store in town after my run yesterday was just brutal on my legs.
WOW. I ran a nice, easy, controlled 4 miles today and I felt great the whole way. My knees never got achy and I felt great after the run. And on top of that, I ran a PR by 80 seconds for my normal 4 mile route.
So now I'm considering increasing my distance to 5 miles, what do you guys think? Any advice on moving up in distance or should I just stay content with running 4 miles?
WOW. I ran a nice, easy, controlled 4 miles today and I felt great the whole way. My knees never got achy and I felt great after the run. And on top of that, I ran a PR by 80 seconds for my normal 4 mile route.
So now I'm considering increasing my distance to 5 miles, what do you guys think? Any advice on moving up in distance or should I just stay content with running 4 miles?
The_Man
Footballguy
Great job! Go ahead and keep stepping up. But I wouldn't boost your mileage by more than 10 percent in any one week.It's taken me a year to learn, but running really shouldn't cause a lot of pain -- that's called injury, not training.
tri-man 47
Footballguy
Fixed.wraith - wow, you've come a long way with your swimming.
Bauer - I agree with The_Man ...go ahead and step it up. Once you get used to a longer distance, you can drop back to a shorter distance and work on tempo/speed.
--
BTW, I added a sprint tri in early July. I had seen the runners finishing up last year when I was up in Michigan for a vacation (and doing a bike workout at the time). It's just 1 1/2 miles from our cottage - I can bike over for it - and I think their limit is 130. It'll be a good follow-up to my June race, and get me going again for a strong training week (staying at the cottage from July 2-11).
Last edited by a moderator:
Sand
Footballguy
Pump it up. I found that getting from 4 to 6 was probably the hardest transition as far as increasing mileage. If you can leap that gap, go for it.
pigskinliquors
Dr. Parrothead
Hey Bauer! No more than 10% gains per week are typically suggested, as The_Man stated. Assuming you are running 4 miles per run x4 days per week, you shouldn't increase your weekly total right now by more than 1.6 miles (10% of 16 miles per week). Thus, if you were going 4, 4, 4, 4; you could now go 4, 4.5, 4, 5 the following week. I typically hold my during the week runs constant = same mileage; and increase my one long run per week = on the weekend by no more than the 10% factor. You also need to listen to your body, to make sure you are not increasing too quickly. New aches and pains are your first indicators that you are over-stressing yourself.
Last edited by a moderator:
Bauer
Footballguy
Thanks for the input, I never heard of the 10% gains per week rule but will follow it because I don't want to over do it.
Looks like I'll try to do 5 miles tomorrow assuming my legs feel up to it. I still can't believe the difference those Asics made, pretty amazing the importance of the right shoe.
Looks like I'll try to do 5 miles tomorrow assuming my legs feel up to it. I still can't believe the difference those Asics made, pretty amazing the importance of the right shoe.
wraith5
Footballguy
Thanks Tri-man! I honestly don't feel like I'm making good progress with my swimming, but objectively I know I am. It wasn't that long ago that swimming 2000yds in a workout was not a possibility for me. To 2Ys point not too long ago, I'm going to need to start working on the 800yd distance pretty quickly. And I gotta find myself a couple of OWSs too! Did 3x 2000s today, 7:06 pace goal. Hit 6:57, 6:58, and 7:02. Not bad considering, a) I struggle with the longer speedwork distances and have never actually done this workout before, and b) my asthma was acting up big time. On my 400 recoveries I was sucking air. Once I started running again my lungs seemed to calm down, but I haven't struggled like that with my breathing for a long time.
Bauer - I'm glad you got the shoes! As you now see, they can make a tremendous difference.
2Y - I've resisted beating on you for the sunburn mostly because I was distracted by the tiny little birthmark on your shoulder...
The_Man
Footballguy
Said it before, I'll say it again - you are getting fast. You only did 1 400 recovery between each repeat? Wow.I sustained a 7:02 pace for 10 minutes during today's tempo run and that was hard work for me. Then again, I got into running distances because I can run slow for a long time, not because I can run fast -- for any length of time.
Only six more speed workouts between now and the 10 Miler, and then I'm done with them once I start marathon training. Can't wait!
wraith5
Footballguy
OK, this didn't get NEARLY the love it deserves. That woman is fantastic on an epic scale.
wraith5
Footballguy
Almost all of my speedwork includes 400 recoveries, with the exception of 800 repeats which for some reason specify 1:30 rest intervals. 
Most of the time I end up walking 200 and jogging 200.
Holding a 7:02 pace for 10 minutes during a 5 mile tempo run is as/more impressive, IMO. My repeats were <9 minutes each and my HR was about 185 after each. I don't think I could have kept running sub-8s after any of them!
Out of curiosity, why are you killing the speedwork after the 10 miler? They are part of my program regardless of what distance I'm training for.
pmbrown_22
Footballguy
i would have to agree. Who could really follow that workout anyway? I would just get lost somewhere from the shoulders to the abs.
gruecd
Footballguy
Yeah, I didn't get this part, either.
pmbrown_22
Footballguy
You guys are putting in some killer workouts. I am feeling a little inadequate being in here as I am just relaxing the last couple of days. Today is the first day I don't act like I am 90 going down the stairs. I think I am getting back in the saddle tomorrow and going to go out for a quick 4 miles as a recovery run. I have been feeling like going out and running the last couple of days even though my legs were telling me not to. It is like I really needed to run or something in my day was missing. Such a good feeling for me though, and I did get a ton of rest and am finally feeling back to normal.
gruecd
Footballguy
Holy crap! You guys weren't kidding.
The_Man
Footballguy
'cause I'm scared...As a first-timer, I've been believing all the first-time marathon training stuff I've been reading: you shouldn't try to increase speed at the same time you significantly increase miles, that you should just try to get to the starting line healthy and not risk injury, etc. My plan is to work on increasing speed through the 10-miler and then concentrate on building my distance once I start my 18-week Marathon prep. But I'd be interested in dissenting opinions. How overstated is some of this stuff saying that a first-time marathoner's goal should just be to finish, and then you should worry about improving your time in subsequent marathons? I already have disregarded some of that -- for example, I'm going to do the Higdon intermediate training plan, even though he says you shouldn't do it until running 2 or 3 marathons. There are pace runs in the plan, and he sometimes encourages people to do 3/1 runs (where you run easy for the first three-quarters and then pick it up for the last), but he excludes speed work until you get to his advanced level.
pmbrown_22
Footballguy
Well, I can vouche for the Higdon plans as good. I have used them for my three marathons and they do put you through the paces. The Intermediate is a good program and will get you through the marathon. I know that I should know more about your experience, but I lose track of everyone's stats around here. I have done three marathons and here is my advice to people about running their first one. It is not like any other distance that runners cover. If you are not prepared for it, it will eat you alive and then eat you again. A lot depends on the course you run, but it can be very unforgiving. Having said that, I love it and the challenge that it brings is like not much else in life that I have experienced in my lifetime of 33 years. Here is why I believe people tell others on thier first marathon to just get through it. Much like everything else, you only have one first time and you want it to be memorable and something that sticks with you. You really don't want it to be a painful experience and one that you end up hating. Also if you don't like the training for it (it is a ton of time commitment) then you can always back off of it and do a half or something like that. It just is it's own beast. I still remember most of my first one and I tried to take in as much as you can when you are running 26.2 miles. I can remember coming down the stretch and seeing my whole family cheer me on. I was almost to tears (I held back though) and it was just a great experience. The first one can be emotional for some or just another day of running when you are out there. The experience you have can be as much and as little as you want it to be.Don't be scared of it, but challenge yourself to do it. From what you post, you can do it and you are putting in the right work for it now. Follow the plan and the plan will get you to the end. The experience you gain from your first marathon training will be a guide of how you need to get better, so you have to start somewhere with it. Why not enjoy it and get the full experience out of it. You will be fine and do fine. The biggest advice for the Higdon plans is to stick to what he said. This last round I did the advanced and added a few miles here and there, but it works you pretty good so if you follow it, you will be fine.If you have any questions, please don't hesitate to send me a PM or just ask in the forum. There is a wealth of knowledge here and all are more than willing to help.'cause I'm scared...As a first-timer, I've been believing all the first-time marathon training stuff I've been reading: you shouldn't try to increase speed at the same time you significantly increase miles, that you should just try to get to the starting line healthy and not risk injury, etc. My plan is to work on increasing speed through the 10-miler and then concentrate on building my distance once I start my 18-week Marathon prep. But I'd be interested in dissenting opinions. How overstated is some of this stuff saying that a first-time marathoner's goal should just be to finish, and then you should worry about improving your time in subsequent marathons? I already have disregarded some of that -- for example, I'm going to do the Higdon intermediate training plan, even though he says you shouldn't do it until running 2 or 3 marathons. There are pace runs in the plan, and he sometimes encourages people to do 3/1 runs (where you run easy for the first three-quarters and then pick it up for the last), but he excludes speed work until you get to his advanced level.Yeah, I didn't get this part, either.
Sand
Footballguy
You obviously need to run another marathon this weekend, slacker.
wraith5
Footballguy
tri-man 47
Footballguy
I wouldn't look at it as a matter of speed for speed's sake. Rather, the speed work (relative to the marathon training and distance) ultimately helps with striding and leg rotation. It'll make your muscles twitch a little faster and get stronger. So if you do some speed work, don't get hung up on the times - just enjoy the variety of the workout and know you're getting benefits from it.
Juxtatarot
Footballguy
My background: I've run three marathons. First time was 3:50. Best time 3:26. Goal this year: 3:20:59.Part of me hates to give advice because I rarely train by the book. However, I totally agree with Higdon here. If you enjoy running and the challenge of a marathon, you likely won't run only one. There is no reason to go all out on the first one. Just concern yourself with finishing. You are better off finishing 30 minutes slower than going all out with training and risking injury. Besides, the worse your first time is, the easier it is to set a new PR the next time! You can't underestimate the importance of this when training for number two.The_Man said:'cause I'm scared...As a first-timer, I've been believing all the first-time marathon training stuff I've been reading: you shouldn't try to increase speed at the same time you significantly increase miles, that you should just try to get to the starting line healthy and not risk injury, etc. My plan is to work on increasing speed through the 10-miler and then concentrate on building my distance once I start my 18-week Marathon prep. But I'd be interested in dissenting opinions. How overstated is some of this stuff saying that a first-time marathoner's goal should just be to finish, and then you should worry about improving your time in subsequent marathons? I already have disregarded some of that -- for example, I'm going to do the Higdon intermediate training plan, even though he says you shouldn't do it until running 2 or 3 marathons. There are pace runs in the plan, and he sometimes encourages people to do 3/1 runs (where you run easy for the first three-quarters and then pick it up for the last), but he excludes speed work until you get to his advanced level.gruecd said:Yeah, I didn't get this part, either.wraith5 said:
Sand
Footballguy
I see what you're doing here...
Juxtatarot
Footballguy
Well....what else?
Sand
Footballguy
I hope you kill it. Which race will you attempt the BQ?
Juxtatarot
Footballguy
Chicago
gruecd
Footballguy
Cool. Wraith and I will be there, too. Depending on my training, the weather, etc., I may make my first attempt at sub-3.
The_Man
Footballguy
Fellow old guy -- thanks for the advice.My plan for this first marathon is to train as long and steady as I can while trying to keep from pushing myself into the possibility of injury. So far the longest run I've ever done remains the HM I ran in March. Once I begin to see how I handle the increased mileage, hopefully I'll feel healthy enough to work in some faster runs, but I'm envisioning a lot of longer, slower runs than I'ever done before.
That's another reason I'm trying to work in some speed stuff now before the end of June, when I plan to go into tortoise mode.
FishNSuds
Footballguy
Spoke with Bass and he had a good ride. Results weren't posted at the track due to data base issues so he's awaiting official numbers. He had 22:18.5 on his bike computer but said the official time should be slightly less than that. Probably won't be enough for a PR, but should be close.
Juxtatarot
Footballguy
Thanks but I don't turn 40 until September. I'm still clinging to my youth!Fellow old guy -- thanks for the advice.
FishNSuds
Footballguy
USAT aged you up to 40 on January 1. Happy belated birthday old man.Thanks but I don't turn 40 until September. I'm still clinging to my youth!
pigskinliquors
Dr. Parrothead
Old guyFellow old guy -- thanks for the advice.
My plan for this first marathon is to train as long and steady as I can while trying to keep from pushing myself into the possibility of injury. So far the longest run I've ever done remains the HM I ran in March. Once I begin to see how I handle the increased mileage, hopefully I'll feel healthy enough to work in some faster runs, but I'm envisioning a lot of longer, slower runs than I'ever done before.
That's another reason I'm trying to work in some speed stuff now before the end of June, when I plan to go into tortoise mode.
You need to be in the 3:30:59 range to even be considered in the "old" range [this is my first year at it 
] Longer, slower runs are the key to #1. It will be more difficult for you to run the longer runs slow enough (at least 1 minute slower than marathon pace), than it will be for you to work in some speed work. Slow and long will keep you healthy, but you have to keep it slow. I agree with Tri-Man that working in at least some speed work is also important. It will help get you ready for running on tired legs, which will inevitably happen near the end of your run.I just found this page of quotes from one of our local running clubs = could be good motivation for your training!
Fish...er BnB :shuked: sounds like you had a great start to the season
edited to add: I had my LEAST favorite run of the year today. It was the annual, the heat finally made it too difficult to complete a scheduled run, run. It was only 71 degrees with 90% humidity, but the change was more than enough to kill my scheduled speed work. I got through my warm-up and one, one mile interval (@ 6:54) prior to realizing it wasn't going to happen today. I ended up turning it into a slow 5 miler, and will likely have to work on just base building for a couple weeks, while I acclimate to the heat/humidity
Last edited by a moderator:
FishNSuds
Footballguy
pigskinliquors
Dr. Parrothead
If that was ban-worthy, this place needs to lighten up a bit.
The_Man
Footballguy
Reported
wraith5
Footballguy
wraith5
Footballguy
40 in March.NEXT March.Thanks but I don't turn 40 until September. I'm still clinging to my youth!Fellow old guy -- thanks for the advice.
Sand
Footballguy
You know this is a sign of insanity, right?
pmbrown_22
Footballguy
for anyone who is interested in looking at this wet puppy on race day, here is the link:
Race Photos
If it does not work, bib number was 536. You can get a good laugh at the conditions for the day.
I did a minimal amount of race stalking, so I will try and find out if they are FFA quality or not.
Race Photos
If it does not work, bib number was 536. You can get a good laugh at the conditions for the day.
I did a minimal amount of race stalking, so I will try and find out if they are FFA quality or not.
pigskinliquors
Dr. Parrothead
Great pic's pm! I'm guessing that you were carrying an extra 5 lbs. of water with you! Well-done. I love "Finish Swine"!
Last edited by a moderator:
wraith5
Footballguy
How badly did those shorts chafe? In those conditions I would have been tore up without my double (compression) Brooks shorts. Again, great job in the race!
wraith5
Footballguy
Over the past 24 hours, I paid the price for doing my speedwork yesterday morning instead of Tuesday like I'm 'sposed to. Last night 10pm - 11pm on the bike trainer, 81 ave cadence. Worked the gears up every 10 minutes until 40 min, then backed it down the last 20.
7am - out the door for a 1/2/1/2/1 tempo run. The 1s were "easy" pace and the 2s were Mid-Tempo targets (7:50). I ended up hitting 7:43s, then 7:39s, overall ave of 8:21s. I allowed myself to walk for a minute or so after each of the 2s as a little reward for beating my targets despite overloading the past 24 hrs.
tri-man 47
Footballguy
Or am I so old that, like a Tour de France mountain climb, I'm beyond classification? 
---
Took the morning off for some bike training. Warm-up/cool-down surrounding a hard 3 hr, 25 minute effort. I did about 65 miles at 18.9 mph. Ow. When I finished, I didn't pass out ..but it was close for a few seconds there.
Now if I could race like I train ...
IvanKaramazov
Footballguy
Even Shick! would have felt kind of cheap handing out a TO for that.Did a good 5 on the TM on Tuesday due to sustained 30 mph winds. Rather than do the whole thing at 8:35, which is what I would normally do, I did the first mile at 9:00 and the last mile at 8:00, so I had the same average speed but with one easy warmup mile and a fast finish. Everything felt fine but I could definitely notice some hamstring flareups toward the very end.
Today was 13 on the TM thanks to rain. We have our local half/full next Saturday, so this was my last long run before that, and I wanted to do it very easy so as not to risk aggravating my hamstring this late in the game, so I jogged through it at 6.5 mph (around 9:20). This is slow even by my standards, but again I got a few hamstring twinges around mile 9. I could run through them and they went away on their own, but I don't like the fact that I still get crampy even on such a low intensity run.
The plan for next week's half is to run 8:30s with my wife and her friend. This would put me in around 5 minutes slower than my PR from last summer, but I'm not in any condition to shave time off my PR. I'm a little worried as to whether I can maintain 8:30 the whole time without my hamstring flaring up, but it's just something I'll have to watch. The one and only event that I give a rip about this year is TCM, so the absolute most important thing is to be healthy by Memorial Day.
Last edited by a moderator:
pmbrown_22
Footballguy
Actually, I am wearing some compression shorts that you can't see. I wear the Nike PRO stuff and it is well worth the $25 price tag. I don't like to pay it, but I have had zero chaffing issues in the past. For the race, I just had a bit in the undercarriage, but did not last but a day so well worth it and I feel like i was pretty lucky. Had a buddy who was running his first half and forgot his compression shirt. He said his nipples were quite sore. A mistake he will not make again.
wraith5
Footballguy
My Brooks are the same concept and I can't imagine running in anything else now.
I thought you were gone until late tonight?
Tell BnB nice job on his TT, but he seriously couldn't find 0.01 second?
Similar threads
