bostonfred
Footballguy
It makes me want to start running to Wisconsin right now and beat the ever living snot out of you. I'd probably arrive in 2025 or so.Would you hate me less if I'd said "nice and easy?"
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Ran a 10k in June (8 Viewers)
- Thread starter GStrot
- Start date
Balance
Footballguy
I have a question about how you pace yourselves.
When I run alone I go hard, hard, hard... until i feel like I'm dying, then I turn around and struggle back. This usually results in a 4-5 mile run. I can't make myself back off on the pace.
When I run with my wife, opposite true. I struggle early to slow myself down and find her rhythm. She usually runs 7-9 miles and I feel like I could go all day at her pace (~8:30-9 min miles). I actually tend to sprint the last few hundred yards because I feel so good.
How do you measure your pace alone? What do you do to find a rhythm slower than what is natural? I strongly prefer shorter distances where I can go fast, and I find it hard to run longer distances at slower pace by myself.
When I run alone I go hard, hard, hard... until i feel like I'm dying, then I turn around and struggle back. This usually results in a 4-5 mile run. I can't make myself back off on the pace.
When I run with my wife, opposite true. I struggle early to slow myself down and find her rhythm. She usually runs 7-9 miles and I feel like I could go all day at her pace (~8:30-9 min miles). I actually tend to sprint the last few hundred yards because I feel so good.
How do you measure your pace alone? What do you do to find a rhythm slower than what is natural? I strongly prefer shorter distances where I can go fast, and I find it hard to run longer distances at slower pace by myself.
The_Man
Footballguy
You always find things in the last place you'd ever look. Great job.This whole "starting out nice and easy" thing seems to work so well. So why can I only do it about one out of every 4-5 times I try?Needed to get the bad taste out of my mouth from last weekend, so this morning I did the "JustRun 2010" half marathon in Stevens Point, WI. I'll try to add more later, but it was nice and cool (but windy) for the race, and I ran 1:27:52 (6:42/mile), a PR by more than 2 minutes. Placed 7th overall and 1st in my age group (30-39). Started out nice and slow (6:50, 6:54, 7:08, 6:52 for the first four miles) and then picked it up. Had miles of 6:33, 6:33, 6:39, and 6:34 thrown in there. In the interest of full disclosure, the course might have been a little short, but it was close, and even if it was, I still would've PR'd easily. If anything, I figure it makes up for all the other races that I've run long.
Did 2 miles before and 5 miles after to get my 20 for the day.
Pretty stoked. Apparently my mojo was hiding in Stevens Point.
gruecd
Footballguy
Balance
Footballguy
Say you had no interest whatsoever in buying one of these. You just want to run. Simple tricks to learning slower pace?
2Young2BBald
Footbaldguy
Cheap watch with a stopwatch function and a high school track should do the trick to develop some pacing. You could also use Map My Run to mark off the mile markers on your normal running route and do the same thing.
Ned
Footballguy
First off....grue - AWESOME JOB!! 7th overall is killer! Glad to see you bounced back.
Balance - I struggle with this a ton and am still learning how to throttle back. I'm getting better, but I still suck at it when I start out and feel really strong (see below for example
) What's been working for me so far is taking the first mile at a very comfortable pace. I've learned that some days that mean low 8's and some days that may mean 8:30+. You may feel like it's a similar effort and go WTF, but sometimes your body just has it and sometimes it doesn't. Whatever that ends up being (I recently got the Garmin 305 and love it), I try to stick to that pace for each mile afterwards. If I start to feel taxed, I'll slow it down. Many times it's an internal battle that I have to really focus on. I've even resorted to talking to myself out loud and asking "am I running too hard?". If I can't answer 'No' comfortably (such as having to take a deep breath or two to get it out), then I'm going too hard. Like I said, I'm still learning, so take it FWIW....
________________________________________________________
Today was a 3 miler. I went deer hunting this morning for the first time this season and got a decent little buck in velvet. I tell you what - I was thankful I had been doing all this running as I dragged that sucker out of the woods this morning... But anyway... I was unsure about running today or not, but I couldn't resist when I got home from the butcher. It's 78 and sunny with a decent wind (15mph with up to 40mph wind gusts). Combine the fact that I've been up since 3:30 and the wind, I wasn't expecting much. I did my 'go out comfy pace and try to match' game. 23:48 later, I was done and in shock. I felt amazing and feel there's no doubt I would've PR'ed a 5K today had I been at a race. I didn't plan on running this fast, but the first mile felt too good so I went for it. 
1 - 7:52
2 - 7:52
3 - 7:54
Take away the wind, and I'm sure that 3rd mile would've been a negative split. The wind was dead in my face a majority of that last mile. I am so siked and can feel that I'm getting stronger. Can't wait to really ramp up the mileage this month.
Balance - I struggle with this a ton and am still learning how to throttle back. I'm getting better, but I still suck at it when I start out and feel really strong (see below for example
) What's been working for me so far is taking the first mile at a very comfortable pace. I've learned that some days that mean low 8's and some days that may mean 8:30+. You may feel like it's a similar effort and go WTF, but sometimes your body just has it and sometimes it doesn't. Whatever that ends up being (I recently got the Garmin 305 and love it), I try to stick to that pace for each mile afterwards. If I start to feel taxed, I'll slow it down. Many times it's an internal battle that I have to really focus on. I've even resorted to talking to myself out loud and asking "am I running too hard?". If I can't answer 'No' comfortably (such as having to take a deep breath or two to get it out), then I'm going too hard. Like I said, I'm still learning, so take it FWIW....________________________________________________________
Today was a 3 miler. I went deer hunting this morning for the first time this season and got a decent little buck in velvet.
I tell you what - I was thankful I had been doing all this running as I dragged that sucker out of the woods this morning... But anyway... I was unsure about running today or not, but I couldn't resist when I got home from the butcher. It's 78 and sunny with a decent wind (15mph with up to 40mph wind gusts). Combine the fact that I've been up since 3:30 and the wind, I wasn't expecting much. I did my 'go out comfy pace and try to match' game. 23:48 later, I was done and in shock. I felt amazing and feel there's no doubt I would've PR'ed a 5K today had I been at a race. I didn't plan on running this fast, but the first mile felt too good so I went for it. 1 - 7:52
2 - 7:52
3 - 7:54
Take away the wind, and I'm sure that 3rd mile would've been a negative split. The wind was dead in my face a majority of that last mile. I am so siked and can feel that I'm getting stronger. Can't wait to really ramp up the mileage this month.
prosopis
Arizona Chupacabra
You are amazing.Needed to get the bad taste out of my mouth from last weekend, so this morning I did the "JustRun 2010" half marathon in Stevens Point, WI. I'll try to add more later, but it was nice and cool (but windy) for the race, and I ran 1:27:52 (6:42/mile), a PR by more than 2 minutes. Placed 7th overall and 1st in my age group (30-39). Started out nice and slow (6:50, 6:54, 7:08, 6:52 for the first four miles) and then picked it up. Had miles of 6:33, 6:33, 6:39, and 6:34 thrown in there. In the interest of full disclosure, the course might have been a little short, but it was close, and even if it was, I still would've PR'd easily. If anything, I figure it makes up for all the other races that I've run long.
Did 2 miles before and 5 miles after to get my 20 for the day.
Pretty stoked. Apparently my mojo was hiding in Stevens Point.
Sand
Footballguy
Start with running twice a week alone and twice a week with your wife. That will at least temper your tendencies.----On a note from today - when I woke up this morning and packed my bike for my ride I felt something unusual. My skin pricked up and I had a shiver or two. The thermometer wasn't in triple digits. In fact, it was under 60. Absolutely stunning.Rode 42 miles and capped it off with a 2000yd swim. So a good 3+ hours of good work today.
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wraith5
Footballguy
Or sing Henry VIII over and over while you run. If you're singing, you're not pushing too hard.
wraith5
Footballguy
Congrats to gruecd on a great run today! Regardless of whether the course was short, your placement shows what a terrific race it was for you.
20 miler today, but with the cooler temps (nearly 50 degrees!!) I let myself sleep in an extra 15 minutes, so I didn't start until 5:45. I actually wore long sleeves over my short sleeve shirt to start, but took it off and stashed it on the route by the end of mile 2. I kept gloves on for 14 miles - they are thin Nike running gloves and I think they actually helped keep me COOLER because they were damp and kept my hands cool. But admitedly that might have been a mistake.
I did 7 mile loops instead of 5 because I knew I didn't need to drink as much fluid, therefore didn't need to change water bottles as often.
Target pace was 8:55 (MP + 30 seconds). Same as 2 weeks ago, except then I ignored it and did 9:15s. Today I decided to go for it.
7 miles, 1:01:37, 8:48s
7 miles, 1:01:28, 8:47s
6 miles, 54:32, 9:05s - I was still close to 8:50s through 17, but faded hard after that.
overall 20 miles in 2:57:40, 8:53s. :21/mile faster than 2 weeks ago and my fastest 20 miler ever. That's the good news.
The bad news is that I intended this to be a 21 miler, and I just couldn't do it. My legs were absolute toast at the end of 20. I walked .4 miles (in almost 10 minutes - very slowly), then ran 1.1 miles home at a 10:12 pace. So, OK, I guess technically I did run 21 miles, but you all know what I mean. I could barely walk all morning and I'm not much better now (stairs are all kinds of fun!).
I've got 5 weeks to figure out how to get 6.2 more miles out of these damned legs at that pace or faster.
20 miler today, but with the cooler temps (nearly 50 degrees!!) I let myself sleep in an extra 15 minutes, so I didn't start until 5:45. I actually wore long sleeves over my short sleeve shirt to start, but took it off and stashed it on the route by the end of mile 2. I kept gloves on for 14 miles - they are thin Nike running gloves and I think they actually helped keep me COOLER because they were damp and kept my hands cool. But admitedly that might have been a mistake.
I did 7 mile loops instead of 5 because I knew I didn't need to drink as much fluid, therefore didn't need to change water bottles as often.
Target pace was 8:55 (MP + 30 seconds). Same as 2 weeks ago, except then I ignored it and did 9:15s. Today I decided to go for it.
7 miles, 1:01:37, 8:48s
7 miles, 1:01:28, 8:47s
6 miles, 54:32, 9:05s - I was still close to 8:50s through 17, but faded hard after that.
overall 20 miles in 2:57:40, 8:53s. :21/mile faster than 2 weeks ago and my fastest 20 miler ever. That's the good news.
The bad news is that I intended this to be a 21 miler, and I just couldn't do it. My legs were absolute toast at the end of 20. I walked .4 miles (in almost 10 minutes - very slowly), then ran 1.1 miles home at a 10:12 pace. So, OK, I guess technically I did run 21 miles, but you all know what I mean. I could barely walk all morning and I'm not much better now (stairs are all kinds of fun!).
I've got 5 weeks to figure out how to get 6.2 more miles out of these damned legs at that pace or faster.
Mario Kart
Footballguy
Need running pants. Have never bought anything like this because I have only been running for 2.5 weeks. Going to go now for the first time in three days. Rested my knees a bit so hopefully they are stronger now too with not as much pain.
Getting colder here, might go get some pants at Dunhams or something after so any clues would be nice. Thanks.
Getting colder here, might go get some pants at Dunhams or something after so any clues would be nice. Thanks.
2Young2BBald
Footbaldguy
How cold are we talking? If you are talking 40 degrees down to sub zero, Brooks makes an awesome running pant, but you won't likely find it anywhere but a running specialty shop. Warmer, you are probably looking at a running tight instead of a pant. Tights are great to have, even if you have the Brooks pant. I've run in 10 below wind chills and wear the pants and the tights. Don't buy a nylon type sweat pant. These will annoy the heck out of you while running.
munchkin
Footballguy
Anyone out there running in the Vibram Five Fingers? I am on my second pair and love 'em. Best footwear for running I have ever owned. However I am not running much for distance and am wondering if anyone has done distances in these shoes; marathons, halfs, whatever? I have run gravel roads and trails for 6 miles or so but that is it.
Mario Kart
Footballguy
Don't know if it was my attire or the 48 hours I took off but I could only go ~1.5 miles today running. I wore a sweatshirt so maybe that took some fluid out of me faster or what but the weather was okay after I took it off (after 4 laps) but I was shot after that. Cramps came up for the first time in four/five days and while my breathing was okay as well as my knees... something else was not. I think I might try shorts and a long sleeve shirt tomorrow to see how that goes. I have one of the Nike Team body shirts or whatever they call them that are slick. Oops, short sleeved but would wear that under a t-shirt. Good?
gruecd
Footballguy
Great job yesterday!! As far as all the soreness is concerned, what did you do for recovery? Did you take an ice bath? Those things are MONEY. Seriously.Heading out now for an easy 4-mile recovery run.
wraith5
Footballguy
Thanx GB - I feel good about the 20, just a little concerned about the shape it left me in. Normally I do take a cold bath afterwards, but yesterday I must have turned the tap a bit too much and ended up with "cool" water instead of cold. I didn't really want to waste an entire tub of water so I made do - but I'm pretty sure it did nothing for me. My legs weren't even cold when I got out. I'm pretty sure I'm going to get a massage this week to see if that helps.gruecd said:
Workhorse
Footballguy
NOW, I'm really hitting my stride. 9 Weeks until New York and I knocked out 16 miles at marathon pace (8:17), and that's with 2 miles of warm-up and 2 miles of cooldown. Between miles 8 and 14, I was consistently putting up 7:45s. And the route I took was quite hilly.
Nothing like finally having some decent weather to open up the speed. 57 degrees when I started out this morning and it never got above 70 the whole way.
Nothing like finally having some decent weather to open up the speed. 57 degrees when I started out this morning and it never got above 70 the whole way.
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prosopis
Arizona Chupacabra
Just looking for some confirmation on the bolded.Sunday is traditionally my day off. I went out early for some dove hunting. I got blanked. I certainly had opportunity but I am just a bad shot.
gruecd
Footballguy
I definitely understand you getting tired towards the end, but I don't remember the fast end of my recommended tempo range ever feeling too slow for me. How current is the time that you plugged into the calculator to generate the paces?But yes, the more you run fast, the faster you will get.
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2Young2BBald
Footbaldguy
Mario Kart
Footballguy
Dunham's has some nice Reebok running pants for $25. They seem a little heavy but the lady said to start wearing them in October. Also said they would go lower in price to $20 or maybe even $16 during that time. Looked at some Adidas and Nike pants but the Reebok seem the best looking/feeling of them all. I do have long legs (did not try them on) but they even seemed long for me.
My recent running, maybe a month now, has really tightened up my waist area but my stomach has ways to go... ugh. I can tell by my hip bones because I can feel them and see them compared to before running. Any tips?
Also, need to strengthen my knees a little.
My recent running, maybe a month now, has really tightened up my waist area but my stomach has ways to go... ugh. I can tell by my hip bones because I can feel them and see them compared to before running. Any tips?
Also, need to strengthen my knees a little.
prosopis
Arizona Chupacabra
I plugged in my 9/2/10 5k time of 29:19. That was a run I did against a virtual racer on my garmin. I have two races coming up beginning of October. I will plug those numbers in after the races. I am using the Mcmillan program. If the fast end of my recommended tempo feels slow in the beginning should I change it? I thought maybe the Mcmillan program did that on purpose knowing that I would be having trouble staying within the slow time later in the run?
IvanKaramazov
Footballguy
I wear regular shoes, but I know a guy who runs ultras in VFFs. They work great for him.gruecd -- Great job. Although I agree with the guy who said that he's starting to hate you. If I read your report right, you PRed by 2 minutes, and you threw in an extra 7 miles on top of it? That's insane.munchkin said:
________________________
Kind of a lousy 10 miles today. It's nice and cool so I decided to run out-and-back after church, but at the turnaround I noticed that I was getty pretty thirsty and very hungry, but there wasn't anything to do about it besides HTFU and get back to the house. I was aiming for 8:30s and still managed 8:32, so that was fine, but the last few miles were harder than they really should have been. Oh well. This is the last week of training for be before the taper, so I at least want to hit whatever the daily target is.
mr. furley
Footballguy
would love to finally meet youIt makes me want to start running to Wisconsin right now and beat the ever living snot out of you. I'd probably arrive in 2025 or so.Would you hate me less if I'd said "nice and easy?"
mr. furley
Footballguy
i've got 2 from Sporthill that i got on sale at a local running store for under $502 years ago i ran outside all through winter wearing those pants, a tech shirt, a running jacket and my yak trax for the shoes. only ever remember being cold once or twice but it was extremely cold those days.. negative temps.Mario Kart said:
Sand
Footballguy
8.5 mile run today in 1:13. 1 minute negative split and came home feeling pretty darn good. And I only lost 6 lbs! Man what a difference it is running in 85 heat index instead of 115. This run combined with the 45mile ride and 2k swim yesterday make for a pretty good weekend.
prosopis
Arizona Chupacabra
Nice!!
gruecd
Footballguy
Not sure what it is, either, but suddenly I have a weird urge to go motorboating.....
Dexter
Footballguy
Whelp looks like I'm doing the Detroit Half Marathon next month. Any advice for a part time runner? Last year I did the Brooksie way in 2:30. I'd like ot do the Detroit in under 2.
My 5k time is 26:00 so my question is what type of mileage should I be doing leading up to the race?
My 5k time is 26:00 so my question is what type of mileage should I be doing leading up to the race?
Sand
Footballguy
Can you get up to 25-30 miles per week? Put in a twelve miler a couple weeks before the race?
2Young2BBald
Footbaldguy
I did just the opposite. I decided not to run the half this year, but may still run the 5K with my daughter. The Detroit course is MUCH easier than the Brooksie, with only 2 hills (The Bridge and The Tunnel). I would work up you mileage over the next 4 weeks to get yourself to where you can do two laps around Stony, two weeks before the 1/2. If you can get there (12 miles on a hilly course) Detroit will be a breeze. On your longer runs, I'd test out Gu or other stuff to see what you like. The Bridge in to Canada gets you to a water stop just over the border at about mile 4. For whatever reason, 2 out of the last 3 years I've need sports beans or a Hammer Gel at that point. It is early in a 1/2 for me, but I think the climb up and run down the bridge burns extra, so it is needed then. The Tunnel does the same thing. When you re-renter the USA, you are at around mile 9 and there is a stop on Jefferson just off the tunnel exit. This is another good spot for a Gel. Gunning for a sub 2-hour 1/2 on this course will take a little planning. The Fort St start helps with congestion in the beginning, but back ups or slow downs at the bridge are going to happen. Take it slow up the bridge instead of wasting energy bobbing around people. When you get to the top, take in the view (it is AWESOME) and then let'er rip down the other side. Gather yourself after the turn off the bridge until you get to Riverside. This stretch should be your fastest stretch of the race. It is flat and wide open, and the Canadian fans come out to cheer. For the tunnel, do the reverse of the bridge. Hammer it on the down hill and then regroup on the climb back up. The tunnel gets a little miserable towards the end as heat rises and the hottest part is right before you exit. You'll want to be fresh here. As you turn out of the tunnel on to Jefferson, this is where the biggest crowd of the race will be (except for the finish). You will run a gauntlet of fans from Ren Cen to Cobo. Right about here, you'll have about 3.5 miles to go. You'll meander through Corktown a bit and then head toward Campus Martius before the final turn back on to Fort. As soon as you turn on to Fort, you'll be able to see the finish (and can hear it much sooner). Give whatever you have left here to the end. There will be a video camera set up to capture your finish that you can go see online the next day.I know this was more info than you asked for, but thought I'd share the course specific stuff.
Mario Kart
Footballguy
Need some tips here. I have been having trouble pacing myself big time. Today, I ran my first mile in 10:20 and my second mile in 10:40 but I am running a 5k in three weeks so I need to slow up or some how gain endurance. I only ran 2 miles today but have been able to go 2.5 before.
I was thinking of getting music together (iPod) that would put me at 11:00 miles so I "know" if I am running to fast or too slow. That is about the only idea I have. I also, for the first time today, took a shower to loosen up before running as before I simple did some minor stretching before running. Felt alright doing that.
I was thinking of getting music together (iPod) that would put me at 11:00 miles so I "know" if I am running to fast or too slow. That is about the only idea I have. I also, for the first time today, took a shower to loosen up before running as before I simple did some minor stretching before running. Felt alright doing that.
pigskinliquors
Dr. Parrothead
Gruecd: GREAT race. I'd pay money to be there when BostonF shows up. Mind you he'll show up late, but there will be an awesome story to follow.
Dexter: Sand has it right; get up to 25 miles in per week leading up, and try to get in one 11-12 miler two weeks before the race.
Sand: Nice run. I can't wait for cooler weather!!!!!!
________________________
My update:
TOO much tailgating and football this weekend for my own good. I did get a 6 mile run in on Saturday with the temperature BELOW 80 (79 at the time I left!), and it felt pretty good. Considering I was smoking meat and drinking until 2:30 am, the 7:00 am run went much better than expected (I was likely still a bit buzzed).
Today I have a swim (100, 500, 1200, 500, 100) planned, but don't know if I'll make it as I have a draft that doesn't start until 11:00 today, and I'm at work = not sure if I'll get time to sneak out for it.
Dexter: Sand has it right; get up to 25 miles in per week leading up, and try to get in one 11-12 miler two weeks before the race.
Sand: Nice run. I can't wait for cooler weather!!!!!!
________________________
My update:
TOO much tailgating and football this weekend for my own good. I did get a 6 mile run in on Saturday with the temperature BELOW 80 (79 at the time I left!), and it felt pretty good. Considering I was smoking meat and drinking until 2:30 am, the 7:00 am run went much better than expected (I was likely still a bit buzzed).
Today I have a swim (100, 500, 1200, 500, 100) planned, but don't know if I'll make it as I have a draft that doesn't start until 11:00 today, and I'm at work = not sure if I'll get time to sneak out for it.
Sand
Footballguy
I don't think you need to slow up. Just keep running. Build yourself up over the next few weeks. If you are at 2-2.5 now you should be able to stretch to 3.1 in three weeks. There is a huge difference between running alone and a race atmosphere. Run 2-3 miles four times a week from now until the race. Build it up. I think you'll get there fairly easily, IMO.
FUBAR
Footballguy
It's been a very nice weekend here. Friday: weights, upper body mostly. I'm weighing the benefits of lifting more than 2x a week. Saturday: rode 35M keeping a decent 19mph pace despite the hills and wind (tailwind helps of course). Felt great, awesome scenic route, very motivating except when looking up at the surrounding mountains can't help but slow down a little. Sunday: rest Monday: 11 mile run, 5 at a comfortable pace (8:10), then 1/2 mile splits for the next 5 (kept the splits around 6:40 and 8:40 for an average of 7:40), then 1 mile cool down. I need to work a little more on my shorter distance speed as we have a 2 mile "race" next month. I should hit in the mid 12s but I'd love to hit the 11s. Quick question regarding the bike: my tires are balding almost as much as I am. Is it a real problem to ride on bald tires? I never would with the car but the bike seems different. Is there an easy way to tell when you've worn the tires down too much before they wear through?
IvanKaramazov
Footballguy
Sand said:
Just keep building your mileage and don't worry about pace. Run at whatever speed allows you to cover the distance you're planning on running. Once you get to where you're able to run 3-4 miles continuously, you'll have enough of a mileage base that you can start working on speed or further endurance.
Mario Kart
Footballguy
Try to maintain a 10:40 mile and had a lap here and there? I am hoping to get down to 215 for the race, right now just at 220 (down from 246 from the beginning of summer). That might help out a little as well. Need some more strength in my knees though as well.I have been running 4-5 times a week often 3-4 days in a row and than one day rest or so. The shower before running did help loosen me up but the rest of the day I am a little tight... especially in the knee area. Ugh.Sand said:
Sand
Footballguy
This is probably just your body adapting to a new stress. It should get better in time. Some tightness/soreness is nothing to worry about. Worry more about sharp pains.I'd say just keep adding a bit here and there. You'll be doing 5k lengths in no time. Frankly, I think you can finish a 5k race now. Adrenaline counts for a lot.Try to maintain a 10:40 mile and had a lap here and there? I am hoping to get down to 215 for the race, right now just at 220 (down from 246 from the beginning of summer). That might help out a little as well. Need some more strength in my knees though as well.I have been running 4-5 times a week often 3-4 days in a row and than one day rest or so. The shower before running did help loosen me up but the rest of the day I am a little tight... especially in the knee area. Ugh.Sand said:Just keep building your mileage and don't worry about pace. Run at whatever speed allows you to cover the distance you're planning on running. Once you get to where you're able to run 3-4 miles continuously, you'll have enough of a mileage base that you can start working on speed or further endurance.
D_House
Footballguy
I ran a Labor Day 20K race in New Haven this AM. The conditions were perfect and this race has a very fun atmosphere, I've done the associated 5K twice before. Live bands at multiple points along the course and a tons of free food in the New Haven Green at the end.
My goal was to run negative splits but I started faster than expected and was able to maintain that pace of 8:01/mile. That bodes well for my marathon goal of a sub-4 hour finish (9:10/mile pace). Feeling good but tired.
My goal was to run negative splits but I started faster than expected and was able to maintain that pace of 8:01/mile. That bodes well for my marathon goal of a sub-4 hour finish (9:10/mile pace). Feeling good but tired.
Dexter
Footballguy
25-30 is going to be tough since I'm also training for The Iceman Cometh. I plan on running at work and should be able to put in 4 miles during lunch 2-3 times a week. Do you think if I do 6 miles this sunday and then add 2 miles every sunday after that I'll be okay?Thanks for the wealth of info 2Y2B I'm a little worried about mile 9 because that's where I crashed last year at the Brooks. that being said I didn't use any heed or gel and I'm in much better shape so I guess we'll see.Sand said:
gruecd
Footballguy
Nice run, D_House.
With regard to your marathon goal, yeah, I'd say that you should be able to finish well under 4 hours. With the appropriate training, I'd actually think that sub-3:45 should be do-able.Nice weekend here. My sister was home visiting, so last night we went and saw an awesome local cover band play at the county fair. They play everything from Janis Joplin and Black Sabbath to Katy Perry and Pink. Tons of fun. Of course, it's back to reality tomorrow, as I've got a crazy busy week at work, and I've got an exam on Thursday morning that I really haven't studied for. Whoops. Time to get crackin'....Running-wise, did 4 recovery yesterday and took a 12-mile bike ride. Took advantage of the day off today and got my ML run out of the way, knocking out 12.5 miles at 8:11 pace. Legs are feeling pretty good for having just raced a hard half on Saturday.
OK, study break over. Later.
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FUBAR
Footballguy
Has anyone run a 50k? How much worse/harder is it than "just" a marathon?
Considering entering CVille 50K at the end of the month.
Considering entering CVille 50K at the end of the month.
gruecd
Footballguy
I haven't run one, but I know a lot of people who have, and from what I'm told, it really isn't that much harder.
Sand
Footballguy
Paging Poppa. Poppa please pick up the white courtesy phone.
Mario Kart
Footballguy
I hope so because until I pushed my body, my knees were fine. I am stretching more throughout the day to try to ease the pain and to simply stretch. Going again tomorrow but will be in the afternoon rather than the morning.
pmbrown_22
Footballguy
Hey all, back from St. Louis and catching up. I had a pretty crazy weekend that did not allow me to run what I had planned on. More on that in a minute. From what I have seen, there has been some great work getting done in the much cooler weather. Some much needed confidence boosting taking place as well.
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For me, it was a great weather weekend and I was pretty excited to run in a new area. Here is how my schedule went.
Friday - Ran 5 recovery miles and then drove out to St. Louis for a wedding.
Saturday - up early and ran 18 miles. It was very cool out and I felt pretty good. Tired as I was not sleeping in my own bed, but still averaged 8:30 for all 18. some faster and some slower as it was a hilly route and not knowing the area, I had to stop and check directions here and there.
Sunday - was going to get up and do 8 - 13 miles at marathon pace, but did not end up running at all. I got a call at 2 in the morning that my wife's aunt fell and broke her arm outside of a bar that everyone (except me trying to be good for my run and watching the kids) went to. I had to get her to the hospital and was in no shape the next morning to do my run. We went to the Cardinals-Reds game and then to the Arch. We all were a little wiped, so I did not get the run in. I was not happy that I did not get this in, but what are you going to do.
Monday - Scheduled off day and we were coming home so no run here either.
Have a great day all.
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For me, it was a great weather weekend and I was pretty excited to run in a new area. Here is how my schedule went.
Friday - Ran 5 recovery miles and then drove out to St. Louis for a wedding.
Saturday - up early and ran 18 miles. It was very cool out and I felt pretty good. Tired as I was not sleeping in my own bed, but still averaged 8:30 for all 18. some faster and some slower as it was a hilly route and not knowing the area, I had to stop and check directions here and there.
Sunday - was going to get up and do 8 - 13 miles at marathon pace, but did not end up running at all. I got a call at 2 in the morning that my wife's aunt fell and broke her arm outside of a bar that everyone (except me trying to be good for my run and watching the kids) went to. I had to get her to the hospital and was in no shape the next morning to do my run. We went to the Cardinals-Reds game and then to the Arch. We all were a little wiped, so I did not get the run in. I was not happy that I did not get this in, but what are you going to do.
Monday - Scheduled off day and we were coming home so no run here either.
Have a great day all.
The_Man
Footballguy
PMB, hang in there. Some things are more important than running. Or at least that's what I used to believe.
Did 17 on Sunday, my new record for a single run. It went well, just took it nice and easy and cranked them out at a 9:19 pace, with a 135 average HR. Felt strong all the way through. As well as it went, these long runs always leave me with some mixed feelings, though. I finish them wondering if I'm really going to be able to complete that distance, then go another 9 miles, and all at a much faster pace. Just going to trust in the training and believe it will all work out.
Also, I turned in my first 40-mile week and seem none the worse for it. In fact, it feels like my balky left calf is actually getting better/stronger. It helps to remind myself that all I'm really doing now is building endurance and not really trying to add speed - so anytime that calf twinges, I just slow down until it feels better. Took my first ice bath Sunday. Shrinkage!
At 44 miles, this is actually my peak mileage week. I'm already starting to think about my next training cycle - seriously considering the Pfitz 18/55, though I don't know if my life/schedule can fit the midweek long run. To that end, I'm one of two finalists for a job I really want -- it would be closer to home, less hours, and would probably let me do the 18/55. Hoping to hear today!
Did 17 on Sunday, my new record for a single run. It went well, just took it nice and easy and cranked them out at a 9:19 pace, with a 135 average HR. Felt strong all the way through. As well as it went, these long runs always leave me with some mixed feelings, though. I finish them wondering if I'm really going to be able to complete that distance, then go another 9 miles, and all at a much faster pace. Just going to trust in the training and believe it will all work out.
Also, I turned in my first 40-mile week and seem none the worse for it. In fact, it feels like my balky left calf is actually getting better/stronger. It helps to remind myself that all I'm really doing now is building endurance and not really trying to add speed - so anytime that calf twinges, I just slow down until it feels better. Took my first ice bath Sunday. Shrinkage!
At 44 miles, this is actually my peak mileage week. I'm already starting to think about my next training cycle - seriously considering the Pfitz 18/55, though I don't know if my life/schedule can fit the midweek long run. To that end, I'm one of two finalists for a job I really want -- it would be closer to home, less hours, and would probably let me do the 18/55. Hoping to hear today!
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