Ran a 10k in June (6 Viewers)

[pmbrown_22]

Went out last night and did my 14 miles. It has gotten hot again over the last couple of days and we had impending storms coming in so the humidity was up as well. Got through them, but man was I wiped.

Nice work, pmb. I've got 11 tonight, and then an easy little 4-5 miles tomorrow before knocking out my last really long run of this training cycle (21 miles) on Saturday morning.

I am anxiously awaiting my last big run next weekend. It is the signalling of less mileage ahead. Good times.

 

[Darrinll40]

I don't understand why I can do 4 miles at a 10 min/mile ace, yet can't run 8 miles at a 12 m/m pace.

Seriously, you need to not obsess over this. First, 8 miles is a lot longer than 4 miles. Doubling your mileage is always more than twice as hard. Second, it's apparently still very hot where you live, which makes it even tougher. And finally, like you said, you've still got some extra pounds, which makes distance running way harder. You should be thinking about the weight you've lost and the fitness you've gained. You know this already, but most people with a 31 BMI would be completely unable to run a single mile, let alone 4, let alone 8. You are in the process of making a major lifestyle change. It's already shown dividends, and it's only going to get better. Just stick with and don't get down on yourself. You're absolutely doing the right thing and you should be feeling great about the results you've achieved so far, not bad stuff that you'll be able to overcome down the road.Edit: For real,

I know all this. Been there, got all the t-shirts.

 

[Darrinll40]

I don't understand why I can do 4 miles at a 10 min/mile ace, yet can't run 8 miles at a 12 m/m pace. Maybe it is all in my head. Today I started out thinking, oh, only 4 miles. Saturday I start out with, ohhhhhh 8 miles.

Dude, I started out 2009 at 210lbs (BMI=31). ZERO chance I could have run 2 miles, much less four. In fact, I didn't start running until I was down to 175 and even then for six weeks I would do 2 miles and come home practically puking.You are so far ahead of the game it isn't even funny. A few more months of what you are doing and you are going to hit a golden age. Just keep going!

I have been through this before. The first time I hit 230 was when I started running, and ran my way down to 190. This time I started at about 260 (I let myself go over 1 year, but not too far) and I am way ahead of the first time. I had actually forgotten that I whined about that yesterday. Once I am able to put words to the frustration I can let it go. A lot of my posts are me doing that. But thanks for the encouragement. It does mean a lot.

 

[Darrinll40]

Did an easy 3 miles at 10:47 pace today. It would have been a touch faster but I had a big black dog come out of a yard at me.

This marks the first time in about 2 years that I have run 3 days in a row.

 

[Ned]

I'm fascinated with the way my mindset has been evolving as I work towards this HM. In July I still thought of a 5K as a control and make sure I finish it type of thing. Now I see on the schedule that I'm supposed to run a 5K race on Sunday (in lieu of a long run) and think about just going balls out and don't consider 'finishing' as a goal any more. If anything, that's got to be a testament to how my fitness has been coming about through all of this.

I still get a little when I see I'm on the hook for ~21mi next week when I only put in 24.7 in all of July....

 

[gruecd]

Hitting a groove here lately. Followed up last night's strong 10-miler with a solid 11 tonight. Averaged 7:43 for the whole thing, and hit the last two miles in 7:19 and 7:01, respectively. If the weather is cool on 10/10/10, I should at least have a fighting chance at sub-3.

 

[wraith5]

Hitting a groove here lately. Followed up last night's strong 10-miler with a solid 11 tonight. Averaged 7:43 for the whole thing, and hit the last two miles in 7:19 and 7:01, respectively. If the weather is cool on 10/10/10, I should at least have a fighting chance at sub-3.

I had to fly down to KY on Wed to take care of some stuff with my Mom - heading back to Chicago tomorrow afternoon ahead of my 20 mile (fully supported) training run on Saturday with about 500 folks. Really hoping it goes well. I had to get an 8 miler in this morning at an 8:25 pace. Since running out on the main road would be certain death (2 lane, zero shoulder, winding hilly backwoods freaking death-trap - I hate DRIVING on the thing), I had to run up and back on the .95 mile private road 4+ times (which incorporates about 250 ft of climbing / decent per lap, for just over 1000ft total for the run). I managed to hit 8:23s overall, with the last 2 miles at 8:18s, so basically even splits. I really didn't feel like I could do it early in the run, but somehow made myself keep going and finished strong. Maybe that's just a mental issue I need to conquer. It's still odd to think that just back in May I was able to do 10 miles in close to 8s. I really want that speed back again and even though my runs are improving, I'm just nowhere near that. Also, I crossed 800 miles for the year today.

 

[pmbrown_22]

Went out yesterday after work and did 5 recovery miles with 5 x 100m strides.

Got up this morning and did 6 more miles recovery. Looking at doing a mile warm up tomorrow and then a hard 13 to see what I got. It is supposed to be a race so I am going to give it everything I have and see what I can do. Should be cooler and an interesting run. On Sunday, I have 17 on the board and depending on how the 13 go on Saturday, could be a struggle. I am looking forward to it though as the weather is supposed to be so much cooler.

Have a great weekend all.

 

[gruecd]

Just to prove that I practice what I preach, my pace on this morning's 4-mile recovery run (8:59) was over a minute/mile slower than my run last night. Legs were a little tired, but not too bad. Going to see "The Town" tonight, then 21-miler in the morning.

wraith - Make sure you drink plenty of water today ahead of that 20-miler tomorrow. It's super easy to get dehydrated on an airplane. Nice job on the 8-miler yesterday.

pmb - Run well this weekend!

 

[The_Man]

Lots of good stuff in here.

Darrin - 3 days in a row is great! I know you've heard it before, but if you just keep at the steady training, the gains in speed will come.

Ned - go out there and kill that 5k tomorrow. I feel the same way you do about being kind of amazed how far my fitness has come, and how things that used to be a stretch are now just routine. Less than a year ago, I geared up for my first 6-mile run like I was making a bid for the summit of Mt. Everest. Now, I can fall out of bed and do 8.

Grue - You have really had a great season, from Boston to your HM PR, to a bunch of other things I can't remember. I'm really glad for you that you're realizing the fruits of all your hard work. Can't wait to see how 10/10 goes.

Wraith - I hope things are going o.k. in KY. Hang in there. Good luck on the 20-miler, and good job on cranking out the miles on the driveway. You'll get your speed back -- especially if you stop wasting all that time on wheels and in the water and focus on what's really important.

I've got my HM tomorrow. Unfortunately, an incredible new brew pub opened a block from my office yesterday, and my co-worker took me out to celebrate my new job. As a result things that did not happen this a.m. include - proper hydration, packing for the overnight trip, 3-mile shakeout jog, friendly greeting from my wife, and ontime arrival at work. I am now pounding water and carbs.

Decided to shoot for a goal of 1:39:00. My plan is to do the first 4 miles at 7:45 pace, then average 7:30 for the next 6, and then do the final 5k at least 7:24 pace - and faster if I can.

 

[gruecd]

I've got my HM tomorrow. Unfortunately, an incredible new brew pub opened a block from my office yesterday, and my co-worker took me out to celebrate my new job. As a result things that did not happen this a.m. include - proper hydration, packing for the overnight trip, 3-mile shakeout jog, friendly greeting from my wife, and ontime arrival at work. I am now pounding water and carbs.Decided to shoot for a goal of 1:39:00. My plan is to do the first 4 miles at 7:45 pace, then average 7:30 for the next 6, and then do the final 5k at least 7:24 pace - and faster if I can.

Good luck!!!!

 

[Ned]

I've got my HM tomorrow. Unfortunately, an incredible new brew pub opened a block from my office yesterday, and my co-worker took me out to celebrate my new job. As a result things that did not happen this a.m. include - proper hydration, packing for the overnight trip, 3-mile shakeout jog, friendly greeting from my wife, and ontime arrival at work. I am now pounding water and carbs.Decided to shoot for a goal of 1:39:00. My plan is to do the first 4 miles at 7:45 pace, then average 7:30 for the next 6, and then do the final 5k at least 7:24 pace - and faster if I can.

Good luck!!!!

I like how you've broken it down into those chunks. I may steal that in November. :takesnotes:

 

[IvanKaramazov]

I've got my HM tomorrow. Unfortunately, an incredible new brew pub opened a block from my office yesterday, and my co-worker took me out to celebrate my new job. As a result things that did not happen this a.m. include - proper hydration, packing for the overnight trip, 3-mile shakeout jog, friendly greeting from my wife, and ontime arrival at work. I am now pounding water and carbs.Decided to shoot for a goal of 1:39:00. My plan is to do the first 4 miles at 7:45 pace, then average 7:30 for the next 6, and then do the final 5k at least 7:24 pace - and faster if I can.

Good luck!!!!

I like how you've broken it down into those chunks. I may steal that in November. :takesnotes:

Good luck with the HM. I'm looking forward to a race report. With cooler weather on the dock, you're going to rip this up.

 

[Workhorse]

Good luck The_Man!

I knocked out 12 miles this AM at 8:30 pace. This is an interesting part of the Pfitz 18/55 program. It's taking me at least 6 miles to feel decent and shake off of the aches. Getting to that point every run is a struggle but once I'm past it, I'm comfortably breathing and really finding a rhythm.

 

[pmbrown_22]

Good luck The_Man!I knocked out 12 miles this AM at 8:30 pace. This is an interesting part of the Pfitz 18/55 program. It's taking me at least 6 miles to feel decent and shake off of the aches. Getting to that point every run is a struggle but once I'm past it, I'm comfortably breathing and really finding a rhythm.

I must agree with this. Most days it does take quite a bit to get "warmed up", but once you are there you are good to go. My best guess is that I am doing this program for the first time and as I do more cycles my bodgy will get used to it and it will not take as long. Good luck The_Man and Ned on racing this weekend.

 

[BassNBrew]

How about this for consistancy...

3.1 mi out 26'58"

3.1 mi back 26'57"

1.3 cool down at 10'32"

Close to my best 10K time which wasn't the goal. Nice steady base miles.

Had my CT scan this morning. Now I'm enjoying the aroma of barium iodine farts. I'll have to wait until Tuesday for them to tell me thay found nothing and order up the next phase of the goose chase.

 

[BassNBrew]

Can anyone tell my where these course profiles rank on the "hilly" scale? Compared to the average race, is this similair, flatter, or hillier?

Gru - What type of pace loss do you see? For example - 1 min per mile for every 100 ft gained - type of terms.

http://runcharlotte.com/maramap.htm

http://runcharlotte.com/halfmarathonmap.htm

 

[tri-man 47]

Ned and The_Man ...have great races this weekend!

I've added a 5K to my schedule (university is a major sponsor, and I responded quickly enough to an internal posting so the school is covering the fee). I'll spend the next month focusing on that.

Wraith, hope things are OK with your mom. Maybe she's stressing over the Bourbon Chase invasion next fall? I hope she's alright.

 

[Sand]

Can anyone tell my where these course profiles rank on the "hilly" scale? Compared to the average race, is this similair, flatter, or hillier?

Gru - What type of pace loss do you see? For example - 1 min per mile for every 100 ft gained - type of terms.

http://runcharlotte.com/maramap.htm

http://runcharlotte.com/halfmarathonmap.htm

Not that I am an expert, but I would consider those to be pretty hilly. That is a lumpy course. I'd head over here and look for a course profile that is similar (Charlottesville may be close) and look at this. The course time predictor excel will give you a good idea what those courses look like compared to Boston, or completely flat, etc.

 

[Mario Kart]

Took 5 days off due to knees and my schedule recently. The past couple days I ran at night, for the first time, after my day job... normally work second shift. Ran 2 and 2.5 miles the past couple days trying to gear up for my 5k.

Last night I ran, it was about 65 degrees or so, and ran 2.5 miles. I literally ran each half mile in the 5:10 - 5:15 range. I was kind of surprised that they were all in that range. Bit windy too. Might run tonight but not sure yet but my knees are alright so far so maybe they needed the rest to build up some.

5k is next Sunday... ugh.

And, Darrin, I think, is running four miles at 31 bmi. I am at my lowest bmi, per Wii Fit, in a long time just below 28 (217 lbs) and I have not run 3 miles in a row yet. However, I have zero running experience, maybe 6 weeks now, nor did I ever run in high school, college, middle school, ever. So, I am a little behind the eight ball, I think.

 

[gruecd]

Can anyone tell my where these course profiles rank on the "hilly" scale? Compared to the average race, is this similair, flatter, or hillier?

Gru - What type of pace loss do you see? For example - 1 min per mile for every 100 ft gained - type of terms.

http://runcharlotte.com/maramap.htm

http://runcharlotte.com/halfmarathonmap.htm

Those look pretty hilly to me, too. Probably moreso than the "average" race. Unfortunately, I have no idea what kind of pace loss that means. If you run it smart (easy on the uphills, attack the downhills), I wouldn't think the pace loss would be horribly significant.

 

[Sand]

I wouldn't think the pace loss would be horribly significant.

I would disagree a tad with this. That marathon course predictor basically calculates that for every 1% uphill you lose 4% speed and for every 1% downhill you gain 1.8%. A lumpy course means a decent bit of lost time.On the other hand it looks like the course is anything but boring!

 

[Workhorse]

Great article about Melody Fairchild's long-shot bid to qualify for the Olympics:

http://www.denverpost.com/extremes/ci_16067808

 

[IvanKaramazov]

Took 5 days off due to knees and my schedule recently.

A couple of questions:1) Are you wearing real running shoes that you picked out from a specialty running store, designed for your foot-type and weight? If you're trying to run in an old pair of sneakers, that will cause lots of knee and shin pain. 2) Are you giving yourself an ample number of rest days? I would not recommend running more than four days a week when you're just getting started. Three days a week might be even better. Running is hard on your body when you're not used to it, and you need rest.

The past couple days I ran at night, for the first time, after my day job... normally work second shift. Ran 2 and 2.5 miles the past couple days trying to gear up for my 5k.Last night I ran, it was about 65 degrees or so, and ran 2.5 miles. I literally ran each half mile in the 5:10 - 5:15 range. I was kind of surprised that they were all in that range.

Nice job.

Bit windy too. Might run tonight but not sure yet but my knees are alright so far so maybe they needed the rest to build up some.5k is next Sunday... ugh.

You'll do fine.

And, Darrin, I think, is running four miles at 31 bmi. I am at my lowest bmi, per Wii Fit, in a long time just below 28 (217 lbs) and I have not run 3 miles in a row yet. However, I have zero running experience, maybe 6 weeks now, nor did I ever run in high school, college, middle school, ever. So, I am a little behind the eight ball, I think.

It takes a while to get broken in when you're running for the first time. You're doing just fine and are where you ought to be at this point. After your 5K, you should be able to run 3 miles 3-4 times per week, which is a nice "base" mileage that allows you to maintain fitness and build speed. Good job sticking with it.

 

[IvanKaramazov]

Did 12 miles today at MP. I kept telling myself to slow down a little, but I kept coming in 5-10 seconds from MP for the first six miles anyway. Everything felt fine and I felt fresh, so I figured it was okay to go ahead and get it out of my system by dialing it in for the back half too. This will be the last double-digit run I do for about the next month. Well, except for my scheduled 26.2 on October 3 of course.

 

[The_Man]

Did 12 miles today at MP. I kept telling myself to slow down a little, but I kept coming in 5-10 seconds from MP for the first six miles anyway. Everything felt fine and I felt fresh, so I figured it was okay to go ahead and get it out of my system by dialing it in for the back half too. This will be the last double-digit run I do for about the next month. Well, except for my scheduled 26.2 on October 3 of course.

You sound ready to crush it. Enjoy that taper - just a couple of weeks to go.

 

[Mario Kart]

Took 5 days off due to knees and my schedule recently

A couple of questions:1) Are you wearing real running shoes that you picked out from a specialty running store, designed for your foot-type and weight? If you're trying to run in an old pair of sneakers, that will cause lots of knee and shin pain. 2) Are you giving yourself an ample number of rest days? I would not recommend running more than four days a week when you're just getting started. Three days a week might be even better. Running is hard on your body when you're not used to it, and you need rest.

The past couple days I ran at night, for the first time, after my day job... normally work second shift. Ran 2 and 2.5 miles the past couple days trying to gear up for my 5k.Last night I ran, it was about 65 degrees or so, and ran 2.5 miles. I literally ran each half mile in the 5:10 - 5:15 range. I was kind of surprised that they were all in that range.

Nice job.

Bit windy too. Might run tonight but not sure yet but my knees are alright so far so maybe they needed the rest to build up some.5k is next Sunday... ugh.

You'll do fine.

And, Darrin, I think, is running four miles at 31 bmi. I am at my lowest bmi, per Wii Fit, in a long time just below 28 (217 lbs) and I have not run 3 miles in a row yet. However, I have zero running experience, maybe 6 weeks now, nor did I ever run in high school, college, middle school, ever. So, I am a little behind the eight ball, I think.

It takes a while to get broken in when you're running for the first time. You're doing just fine and are where you ought to be at this point. After your 5K, you should be able to run 3 miles 3-4 times per week, which is a nice "base" mileage that allows you to maintain fitness and build speed. Good job sticking with it.

Bought some $50 Asics but at that time I did not know I would be running a 5k. I may have pushed it a bit before my five day break but who knows. I do notice that I can knock out a mile, at the 10:00 pace, without breaking a sweat. Two miles is getting easier and as the time indicates, the last half mile is no problem either but I simply have to extend that distance now. In the cooler weather that is much easier said than done... good thing it is not 90 degrees anymore.

 

[Sand]

Pictures!

These aren't so bad. Unlike most pictures I learned a couple things in these:

1. My position on the bike sucks. Need to work on that over the winter.

2. I look like Tom Selleck running out of the water. Minus the pink cap.

3. Funny how the play of the light can make you look tubby.

4. Don't smile when wearing mirrored goggles. It looks gay. Definitely need the Ivan Drago "I must break you" face - always.

5. Pretty much sums up the run. How I looked there pretty much was how I felt.

 

[bostonfred]

How about this for consistancy...3.1 mi out 26'58"3.1 mi back 26'57"1.3 cool down at 10'32"Close to my best 10K time which wasn't the goal. Nice steady base miles.Had my CT scan this morning. Now I'm enjoying the aroma of barium iodine farts. I'll have to wait until Tuesday for them to tell me thay found nothing and order up the next phase of the goose chase.

Finding nothing is better than finding something, right?

 

[tri-man 47]

5k is next Sunday...

Mario - the race environment will carry you along, particularly at the end. Just make sure you don't get caught up in the front-end momentum (too many people blast out at the starting line, or as we say, they "Sand" the start ). So if you're reasonably ready, the sound of the crowd and sight of the finish line will take care of the last few hundred yards. I look forward to hearing how it goes!

 

[2Young2BBald]

Ned and The_Man ...have great races this weekend!

Agreed, good luck & have fun guys. Apparently, Tri-Man is well wishing ONLY the runners this weekend and not other racers

 

[Darrinll40]

Took 5 days off due to knees and my schedule recently. The past couple days I ran at night, for the first time, after my day job... normally work second shift. Ran 2 and 2.5 miles the past couple days trying to gear up for my 5k.

Last night I ran, it was about 65 degrees or so, and ran 2.5 miles. I literally ran each half mile in the 5:10 - 5:15 range. I was kind of surprised that they were all in that range. Bit windy too. Might run tonight but not sure yet but my knees are alright so far so maybe they needed the rest to build up some.

5k is next Sunday... ugh.

And, Darrin, I think, is running four miles at 31 bmi. I am at my lowest bmi, per Wii Fit, in a long time just below 28 (217 lbs) and I have not run 3 miles in a row yet. However, I have zero running experience, maybe 6 weeks now, nor did I ever run in high school, college, middle school, ever. So, I am a little behind the eight ball, I think.

Thanks, I started running about 3 years ago, and before that I could barely ride a bike 100 yards without resting. I have bored everyone else with what I did to myself starting January 2006, but you might not have seen it yet. LINKI ran my first 5K in Jan 2007 and finished in 29:58 I think. I got as fast as 23:40ish. I have done three half marathons, my fastest in 1:56:30 (still one of the proudest moments of my life). A year and a half ago my basic nature took over and I got lazy, put on about 60 pounds. I have spent the last 6 months trying to get back.

Thanks for the note.

 

[Darrinll40]

Ned and The_Man ...have great races this weekend!

Agreed, good luck & have fun guys. Apparently, Tri-Man is well wishing ONLY the runners this weekend and not other racers

Good luck in everything you do 2young. Tri-Man probably just had a senior moment.

 

[Darrinll40]

Speaking of gross (ok, so nobody was). I found these pics in a local paper, just disgusting food. Though I would like to make a run at #70.

Link to food pics

 

[Sand]

5k is next Sunday...

Mario - the race environment will carry you along, particularly at the end. Just make sure you don't get caught up in the front-end momentum (too many people blast out at the starting line, or as we say, they "Sand" the start ). So if you're reasonably ready, the sound of the crowd and sight of the finish line will take care of the last few hundred yards. I look forward to hearing how it goes!

So nice to have your name in lights! 5k next month. Guess what. Grip it and rip it, baby!

 

[Sand]

Speaking of gross (ok, so nobody was). I found these pics in a local paper, just disgusting food. Though I would like to make a run at #70.

Link to food pics

I'll have a #5, please. Extra mayo, if you could.

 

[Ned]

5k is next Sunday...

Mario - the race environment will carry you along, particularly at the end. Just make sure you don't get caught up in the front-end momentum (too many people blast out at the starting line, or as we say, they "Sand" the start ). So if you're reasonably ready, the sound of the crowd and sight of the finish line will take care of the last few hundred yards. I look forward to hearing how it goes!

 

[Mario Kart]

I have been a bit pissed off this past week with little end in sight. Then again, maybe I am overthinking things but either way, I have been pretty pissed.

So, it was dark tonight, no lights on the track I have been running on and I really did not care if I was mugged or anything else along those lines. So, I went running. I was not looking for distance since it was late and I will not run tomorrow before work now but will take the day off so I ran 2 miles tonight... in the dark... without a care in the world.

Ran them in 20:05 with the middle mile in 9:50, so I did "speed" up a little. Other good news is that I did not feel a cramp until lap 8 but it was not a lingering one. Efe the world right now and I feel like running some more but I will hold off until Sunday for now.

 

[2Young2BBald]

I have been a bit pissed off this past week with little end in sight. Then again, maybe I am overthinking things but either way, I have been pretty pissed. So, it was dark tonight, no lights on the track I have been running on and I really did not care if I was mugged or anything else along those lines. So, I went running. I was not looking for distance since it was late and I will not run tomorrow before work now but will take the day off so I ran 2 miles tonight... in the dark... without a care in the world.Ran them in 20:05 with the middle mile in 9:50, so I did "speed" up a little. Other good news is that I did not feel a cramp until lap 8 but it was not a lingering one. Efe the world right now and I feel like running some more but I will hold off until Sunday for now.

I'll share a lesson that what hard to learn for me. If it is not fun, it is not worth doing. In other words, relax and appreciate each race and the energy around it. The finish line of your first 5K is not an end, it will hopefully be a beginning of what will be many, many hours our enjoyment. I screwed up some great moments, trying to go faster, shooting for a goal time. Truth is, the best days I have had running were not had running for time, but for FUN.

 

[FUBAR]

I have been a bit pissed off this past week with little end in sight. Then again, maybe I am overthinking things but either way, I have been pretty pissed. So, it was dark tonight, no lights on the track I have been running on and I really did not care if I was mugged or anything else along those lines. So, I went running. I was not looking for distance since it was late and I will not run tomorrow before work now but will take the day off so I ran 2 miles tonight... in the dark... without a care in the world.Ran them in 20:05 with the middle mile in 9:50, so I did "speed" up a little. Other good news is that I did not feel a cramp until lap 8 but it was not a lingering one. Efe the world right now and I feel like running some more but I will hold off until Sunday for now.

Sounds like you're making a breakthrough letting your mind go is awesome.

 

[Mario Kart]

I have been a bit pissed off this past week with little end in sight. Then again, maybe I am overthinking things but either way, I have been pretty pissed. So, it was dark tonight, no lights on the track I have been running on and I really did not care if I was mugged or anything else along those lines. So, I went running. I was not looking for distance since it was late and I will not run tomorrow before work now but will take the day off so I ran 2 miles tonight... in the dark... without a care in the world.Ran them in 20:05 with the middle mile in 9:50, so I did "speed" up a little. Other good news is that I did not feel a cramp until lap 8 but it was not a lingering one. Efe the world right now and I feel like running some more but I will hold off until Sunday for now.

I'll share a lesson that what hard to learn for me. If it is not fun, it is not worth doing. In other words, relax and appreciate each race and the energy around it. The finish line of your first 5K is not an end, it will hopefully be a beginning of what will be many, many hours our enjoyment. I screwed up some great moments, trying to go faster, shooting for a goal time. Truth is, the best days I have had running were not had running for time, but for FUN.

Instead of sitting at my computer, I went running. For 20+ minutes, I gave two craps about what is going on. While I did feel the cramp towards the end, I noticed myself actually running... taking longer strides, probably breathing a little better but still had some bad breaths, essentially not giving a crap. Hell, I wish I could have been out there for an hour, or two, just going around in circles but at this time, I cannot. I am/did not use tonight for fun but rather something to do. I should do some work now to keep my mind off of things.

 

[2Young2BBald]

I have been a bit pissed off this past week with little end in sight. Then again, maybe I am overthinking things but either way, I have been pretty pissed. So, it was dark tonight, no lights on the track I have been running on and I really did not care if I was mugged or anything else along those lines. So, I went running. I was not looking for distance since it was late and I will not run tomorrow before work now but will take the day off so I ran 2 miles tonight... in the dark... without a care in the world.Ran them in 20:05 with the middle mile in 9:50, so I did "speed" up a little. Other good news is that I did not feel a cramp until lap 8 but it was not a lingering one. Efe the world right now and I feel like running some more but I will hold off until Sunday for now.

I'll share a lesson that what hard to learn for me. If it is not fun, it is not worth doing. In other words, relax and appreciate each race and the energy around it. The finish line of your first 5K is not an end, it will hopefully be a beginning of what will be many, many hours our enjoyment. I screwed up some great moments, trying to go faster, shooting for a goal time. Truth is, the best days I have had running were not had running for time, but for FUN.

Instead of sitting at my computer, I went running. For 20+ minutes, I gave two craps about what is going on. While I did feel the cramp towards the end, I noticed myself actually running... taking longer strides, probably breathing a little better but still had some bad breaths, essentially not giving a crap. Hell, I wish I could have been out there for an hour, or two, just going around in circles but at this time, I cannot. I am/did not use tonight for fun but rather something to do. I should do some work now to keep my mind off of things.

I was trying to encourage you to enjoy what you are doing, not sure where you are coming from here. You seemed pissed about where things were going. If I misread things, I apologize. Here is the thing, there is a ton of stresses around any race. My goal is not to stress the small stuff, just get to the line and enjoy whatever each race may bring (and I am still doing a ####ty job of adhering to my own goal).

 

[Sand]

Serious question here.

Did my Oly last Saturday. As I told in my RR, it was fairly brutal. I have run a bit and did a hard ride on Tuesday. Today I go out for a run (85, 100% humidity - don't ask). Did great for two miles and then my legs just screamed for mercy. All the muscles that were sore after the oly (outside of quads, hip flexors, etc.) reared their heads and complained - loudly. I cut my run short at 3 miles.

It is obvious that I still haven't recovered from the race (and probably exacerbated it with my Tuesday ride). I am skipping my 50 mile ride tomorrow. What are good steps at this point to recover?

I'm sure someone in here has run up on this.

 

[Darrinll40]

yeah you should be able to ! i mean if this guy can run 10k in 20 mins you can do it in an hour easily, he is a freak at running tho

I think this guy is answering the OP. What was that, 4 years ago?

I just got up, heading out to try another 8 run/walk again. I decided that I am not really worried about how far I can go anymore. When I have to I will stop and walk home. I realized that this is still my "getting there" season. By the time the half in January comes around I should be much better. Also, the temps in Indiana next month should be much more conducive to running.

 

[Darrinll40]

I noticed this morning that I wasn't thinking, ooooooooooh 8 miles, I was just thinking 8 miles. Big difference from the last few weeks.

I started out at 4min run 1 min walk, and I noticed that at the 5 mile mark, where I quit last week, I wasn't even breathing hard. I kept that up through 5.85 miles, then I ran the last 2,15 miles at a 10 m/m pace. When I stopped at 8 it took me very little time to stop breathing hard.

I was real surprised at how well I felt this morning, I think that cold I had before affected me more than I realized at the time.

I hope that all of you have as good a day as I am having.

 

[FUBAR]

I noticed this morning that I wasn't thinking, ooooooooooh 8 miles, I was just thinking 8 miles. Big difference from the last few weeks.I started out at 4min run 1 min walk, and I noticed that at the 5 mile mark, where I quit last week, I wasn't even breathing hard. I kept that up through 5.85 miles, then I ran the last 2,15 miles at a 10 m/m pace. When I stopped at 8 it took me very little time to stop breathing hard. I was real surprised at how well I felt this morning, I think that cold I had before affected me more than I realized at the time.I hope that all of you have as good a day as I am having.

Biked for the first time in 2 weeks, just 1 hour, 19 miles of hills, but it felt great. I've been running the trails a lot and hitting the weights twice a week lately. I miss riding but just haven't had the time to put in.

 

[prosopis]

I got up early and did 6.62 miles. Saw the sunrise which was nice. I notice an improvement this week.

mile 1 9:51

mile 2 9:47

mile 3 9:52

mile 4 10:15

mile 5 10:30

mile 6 11:27 starting to lose it here/cool down

.62 was a walk home.

Quick question for the experts here. I do think I am a little and I mean a little better at pacing myself but I am still fluctuating in my mile by a good 40-50 seconds. My question is that when an experienced runner says they ran a mile in 8:30 how much does the pace vary in that mile? Are they truly running 8:30 give or take 3 seconds during that mile or is there more variation and it just avgs out to 8:30. In my above miles it is certainly an avg.

Thanks

 

[tri-man 47]

Ned and The_Man ...have great races this weekend!

Agreed, good luck & have fun guys. Apparently, Tri-Man is well wishing ONLY the runners this weekend and not other racers

Oh, you still hang out in this thread? Sorry! It's not like I spent last weekend with you and heard about your upcoming tri. 2Young, I hope you have a fan-friggin-tastic race tomorrow! You've had a helluva season, so a strong tri would help cap it off, though I know you'll be racing more in the weeks ahead.

Sand, it sounds like you need some extra recovery time. That Oly was a big event for you and the conditions were brutal. "In" before gruecd tells you to go for a massage.

Prosopis, my mile splits tend to be very consistent (within several seconds) in my regular training around home, but that's in flat, flat, flat Chicago. I have more variation when I run on uneven terrain. So it could be terrain for you, or just needing to develop more consistency as you run more.

Darrin, :finger: from the old guy, but that's solid running! Keep it up!!

 

[gruecd]

Going into the taper on a strong note. Finished today's 21 at 7:43/mile. Averaged 7:43 for the 1st 11 and averaged 7:43 for the last 10. How's that for consistency?!

Looking forward to watching all my friends tomorrow at Fox Cities!!!!

2Young - Good luck on your race tomorrow!

prosopis and Darrin - Nice job, guys!!!

Sand - Tri-man is right. I do recommend getting a good sports massage.

Wraith - Hoping the supported 20-miler went well this morning!!

Oh, yeah. Weighed in at 200.4 post-run this morning. I'm sure a lot of it is just dehydration, but I'm getting dangerously close to losing Clydesdale eligibility!!!

 

[2Young2BBald]

Ned and The_Man ...have great races this weekend!

Agreed, good luck & have fun guys. Apparently, Tri-Man is well wishing ONLY the runners this weekend and not other racers

Oh, you still hang out in this thread? Sorry! It's not like I spent last weekend with you and heard about your upcoming tri. 2Young, I hope you have a fan-friggin-tastic race tomorrow! You've had a helluva season, so a strong tri would help cap it off, though I know you'll be racing more in the weeks ahead.

Thats more like it! Spent this morning out at the beach where the tri is taking place tomorrow, watching my daughter's cross country meet. Kiddo deserves the HTFU award of the week! She is battling shin splints (and spent Thursday and yesterday in the training room, versus running), but still beat her time from Tuesday, on the same course, in the rain, by just under a minute with a nice kick at the end. rouddad: Got to get a good look at the course for tomorrow and even though it is just a sprint, I am a bit My legs still feel a bit cooked from last weekend, in really strange places. There is about a 250 yard up hill run from the beach to T1, then a climb straight out of T1 on the bike. The last 1/2 mile of the run is also an up hill climb and the run course overall is all rolling hills. Top it off, there we tiny white caps on the lake with the winds today and similar weather is predicted for tomorrow.