Ran a 10k in June (8 Viewers)

[Nigel]

Hey Ivan - congrats on nailing your race, must be a great feeling!

I had the longest run to date this past Sat., a 12 miler two weeks before my half marathon. This came on the heels of two great training runs last week where I felt like I turned a corner. The weather was perfect - 50, sunny, little wind - and we mapped out a very flat course, the majority of it on the Minuteman Bike Trail (an 11 mile path that runs from Cambridge to Bedford, through Arlington where I live). Me and the wife set out looking to run something around a 9:00 min. pace, ended up running 8:43s, and we both felt great! Not once was I uncomfortable and at the end I felt like I could have run another couple of miles at the same speed. We both had our ipods and wore our headphones but we never turned them on, which is really unimaginable for me.

Net result is that I am just way more confident and excited about the race than I was, while before last week I was dreading and even doubting if I could do it at all. I'm also rethinking what I should set as a reasonable goal (previously it was to finish under 2 hours, and not die doing it) and what sort of pace to set out of the gate. If I felt great running 8:43s, are 8:30s possible on race day? Is there a formula for setting a realistic race day goal based on training run resluts?

 

[IvanKaramazov]

If I felt great running 8:43s, are 8:30s possible on race day? Is there a formula for setting a realistic race day goal based on training run resluts?

Assuming the course and weather conditions are similar to your training runs, knocking 15 seconds a mile off your pace is definitely reasonable. I'm not sure there's a formula for this because a lot depends on what kind of training you've done besides just the long runs. 15 seconds a mile isn't much though.

 

[wraith5]

If I felt great running 8:43s, are 8:30s possible on race day? Is there a formula for setting a realistic race day goal based on training run resluts?

Assuming the course and weather conditions are similar to your training runs, knocking 15 seconds a mile off your pace is definitely reasonable. I'm not sure there's a formula for this because a lot depends on what kind of training you've done besides just the long runs. 15 seconds a mile isn't much though.

This is pretty accurate. My fastest long training run was supposed to be 15 seconds faster than race pace. That said, I've never been able to make that translation successfully. I think it's an issue of knowing how to push through the fatigue and pain late in a race (especially the marathon). If you know how to do that, you're in a much better position to cut your times during the race. Ivan - congrats again on your marathon. Especially since your pace group leader was so little help (until the end, that is!). I'm really hoping to have a good one to follow on Sunday.

 

[gruecd]

Ivan - congrats again on your marathon. Especially since your pace group leader was so little help (until the end, that is!). I'm really hoping to have a good one to follow on Sunday.

You said it was the 4-hour pace group, right? I've got some friends up there who are pretty heavily involved in the local running scene. I need to tell them that they need to find pacers with bigger bladders! That's ridiculous.

 

[wraith5]

OK, for those who are not iPod elitists (That would be you, 2Y ): I need some good hip-hop songs for my Chicago Marathon playlist. Traditionally, I'm a metal guy (Metallica, Disturbed, Killswitch Engage, Rage Against the Machine, etc.) or sort of Industrial/Metal (Crystal Method, Chemical Brothers, Ministry, Fear Factory) but I want to add some more variety that will be more interesting to listen to (that I haven't listened to on 109 runs already this year!). I have several Eminem songs, California (2Pac), Crank That (Soulja Boy), Gold Digger (Kanye West) and a couple of others. I just don't pay enough attention to know what's out there and I know some of you do. TIA

I am only a race snob, training is OK with me. Want to go way our there, download Apocalyptica's version of Stairway to Heaven. Huge change of pace from just about anything else, yet has a very good running "cadence". Another band on the training mix is Dropping Daylight. They add some piano to their songs, which is another change of pace. Others on the mix that I look forward to are: Your Decision by Alice in Chains, Polyamorus & I Will Not Bow by Breaking Benjamin, Hell Ya by Rev Theory & Scream, Aim & Fire by Bullet for My Valentine.

Thanks for the suggestions, 2Y! I like Dropping Daylight but wouldn't be able to run to them. Rev Theory and Bullet for My Valentine are pretty much right in the wheelhouse for my normal running music - I'll be downloading a bunch of their stuff tonight. Last night I started playing with the idea of running to the entirety of Iron Maiden's "Live After Death," and/or a Metallica concert I went to (and have a recording from) last year. I actually wish I had thought of it sooner so I could have tried it out on a long training run.

 

[Norman Einstein]

Just finished another 3 mile run over lunch. (30:33) I don't think I can run slow enough to not have to walk at some point in that distance. Just think I have a long road ahead of me to build the endurance to run it continuously. I believe it goes all the way back to when I was 8 and had heart surgery. I've never had a huge lung volume and I pinpoint that as the reason.

 

[BassNBrew]

Congrats Ivan, great result.

 

[Dexter]

Just finished another 3 mile run over lunch. (30:33) I don't think I can run slow enough to not have to walk at some point in that distance. Just think I have a long road ahead of me to build the endurance to run it continuously. I believe it goes all the way back to when I was 8 and had heart surgery. I've never had a huge lung volume and I pinpoint that as the reason.

Stick with it!!!!!!!!!!!!!!!!!!!

 

[Dexter]

Can someone explain tapering to me like I'm 5 y/o's? I get you reducing training which some how improves race day performance, but how does it work?

How can I use tapering to improve my performance at my half marathon in two weeks or is it too late?

 

[2Young2BBald]

Can someone explain tapering to me like I'm 5 y/o's? I get you reducing training which some how improves race day performance, but how does it work?How can I use tapering to improve my performance at my half marathon in two weeks or is it too late?

For a 1/2, your taper should only be a "week of event" taper. How far did you run yesterday? For a 1/2, it should have been around 8-10 miles. Keep doing what you are doing up to next weekend and then back things down. The basic idea is that you wont gain anything by over doing it the week of a race. Use the time to heal up a bit and don't worry about any fitness loss. Spend some time, instead studying the course and plan out your attack. If you are looking for a way to kick off your taper, come do the MSU Sprint Tri on Sunday.

 

[Dexter]

Can someone explain tapering to me like I'm 5 y/o's? I get you reducing training which some how improves race day performance, but how does it work?How can I use tapering to improve my performance at my half marathon in two weeks or is it too late?

For a 1/2, your taper should only be a "week of event" taper. How far did you run yesterday? For a 1/2, it should have been around 8-10 miles. Keep doing what you are doing up to next weekend and then back things down. The basic idea is that you wont gain anything by over doing it the week of a race. Use the time to heal up a bit and don't worry about any fitness loss. Spend some time, instead studying the course and plan out your attack. If you are looking for a way to kick off your taper, come do the MSU Sprint Tri on Sunday.

I did 7.5 yesterday and 5 today. Should I do one last long run Sunday? what should I do to taper during the week? I'd love to do the MSU tri but I have my FIL coming over in the morning to help me with some house stuff not to mention I'm doing a MTB race Saturday, 6 hours of Addison Oaks which should be a blast.

 

[2Young2BBald]

Can someone explain tapering to me like I'm 5 y/o's? I get you reducing training which some how improves race day performance, but how does it work?How can I use tapering to improve my performance at my half marathon in two weeks or is it too late?

For a 1/2, your taper should only be a "week of event" taper. How far did you run yesterday? For a 1/2, it should have been around 8-10 miles. Keep doing what you are doing up to next weekend and then back things down. The basic idea is that you wont gain anything by over doing it the week of a race. Use the time to heal up a bit and don't worry about any fitness loss. Spend some time, instead studying the course and plan out your attack. If you are looking for a way to kick off your taper, come do the MSU Sprint Tri on Sunday.

I did 7.5 yesterday and 5 today. Should I do one last long run Sunday? what should I do to taper during the week? I'd love to do the MSU tri but I have my FIL coming over in the morning to help me with some house stuff not to mention I'm doing a MTB race Saturday, 6 hours of Addison Oaks which should be a blast.

Had you not mentioned the MTB race Saturday, I'd have recommended a 10-miler on Saturday. With 6 hours of riding Saturday, rest on Sunday, run about 5 on Monday, 5K Wednesday and go for a 2 mile walk on Friday. (Note, this is what I'd do, but I always need more of a taper than the rest of the guys here). If you can find a pool, I'd swim on Tuesday.

 

[Dexter]

Can someone explain tapering to me like I'm 5 y/o's? I get you reducing training which some how improves race day performance, but how does it work?How can I use tapering to improve my performance at my half marathon in two weeks or is it too late?

For a 1/2, your taper should only be a "week of event" taper. How far did you run yesterday? For a 1/2, it should have been around 8-10 miles. Keep doing what you are doing up to next weekend and then back things down. The basic idea is that you wont gain anything by over doing it the week of a race. Use the time to heal up a bit and don't worry about any fitness loss. Spend some time, instead studying the course and plan out your attack. If you are looking for a way to kick off your taper, come do the MSU Sprint Tri on Sunday.

I did 7.5 yesterday and 5 today. Should I do one last long run Sunday? what should I do to taper during the week? I'd love to do the MSU tri but I have my FIL coming over in the morning to help me with some house stuff not to mention I'm doing a MTB race Saturday, 6 hours of Addison Oaks which should be a blast.

Had you not mentioned the MTB race Saturday, I'd have recommended a 10-miler on Saturday. With 6 hours of riding Saturday, rest on Sunday, run about 5 on Monday, 5K Wednesday and go for a 2 mile walk on Friday. (Note, this is what I'd do, but I always need more of a taper than the rest of the guys here). If you can find a pool, I'd swim on Tuesday.

The race on Saturday won't be too hard. I won't be riding the full 6 so maybe I'll do the 10 anyway. Thanks!

 

[Darrinll40]

I don't know if it is because the weather seems to be turning here in Florida (this week mid 80's high, low to mid 60's low), or how good the new shoes felt yesterday, but when I got home I wanted to lace them up for a run. Then I remembered that it was a rest day and I had run 5 of the last 6, so I didn't. For the first time in a long time I am wanting to go out for runs. Not just glad I did afterward, but looking forward to the next one.

Off topic of running, do any of you guys take martial arts? I have been wondering if 45 is too late to learn.

 

[Dexter]

Off topic of running, do any of you guys take martial arts? I have been wondering if 45 is too late to learn.

At Rex Kwan Do, we use the buddy system. No more flying solo. You need somebody watching your back at all times. Second off, you're gonna learn to discipline your image. You think I got where I am today because I dressed like Peter Pan over here? Take a look at what I'm wearing, people. You think anybody wants a roundhouse kick to the face while I'm wearing these bad boys? Forget about it. Last off, my students will learn about self respect. You think anybody thinks I'm a failure because I go home to Starla at night? Forget about it!

 

[FUBAR]

20 minutes bike

30 minutes weights

25 minutes trail run - awesome day for it

 

[2Young2BBald]

Back in the pool tonight. I went and signed up for a last chance tri on Michigan State University's campus on Sunday. With the U of M, MSU game on Saturday, I could see the added challenge of dodging burning couches on the bike course if MSU can pull off the win. The swim is a 400 meter pool swim, so tonight I did 4 18 length swims of 450 yards which is close to the 400 M swim distance to simulate the race and 200 more yards to get to 2,000 because I am OCD. Screwed up the timing on my 1st set, but did the 2nd set in 7:43, the 3rd in 8:02 and then a slow 8:14 for the 4th. I'd love to go sub 8:00 on Sunday and think that swim traffic might be the only thing to keep me from it. The bike may suck as I have only rode 3 times in the last month and the run through campus should be fun.

 

[wraith5]

Off topic of running, do any of you guys take martial arts? I have been wondering if 45 is too late to learn.

Absolutely not too late to learn! What discipline are you thinking about? I had to quit when I got married, and I still miss it. I'd really like to pick it back up when my kids are a little older (they've both taken Tae-Kwon-Do since they were 2).

 

[prosopis]

Looking at my garmin info I see that I just dont maintain a steady speed/pace. It is all over the place. My HR also hit 186 during this run. Avg HR was 176. That does not seem good but I dont really know?

205 - half your age would make that just about our max.

I dont understand what you are telling me here.

 

[Sand]

Looking at my garmin info I see that I just dont maintain a steady speed/pace. It is all over the place. My HR also hit 186 during this run. Avg HR was 176. That does not seem good but I dont really know?

205 - half your age would make that just about our max.

I dont understand what you are telling me here.

He's saying you are just about as old as tri-man.

 

[prosopis]

Looking at my garmin info I see that I just dont maintain a steady speed/pace. It is all over the place. My HR also hit 186 during this run. Avg HR was 176. That does not seem good but I dont really know?

205 - half your age would make that just about our max.

I dont understand what you are telling me here.

He's saying you are just about as old as tri-man.

I am only 44. I thought Tri man hung out with Noah back in the day.

 

[prosopis]

Official results from Sunday are in.

48:55.9

9:50.6 pace

17th in my age group

I am pretty stoked about my place in my age group.

 

[prosopis]

That was a great read Ivan. Congrats on doing that!!!

This seems like a fun time of the year for this stuff. So much going on it is exciting. I love reading the reports from every one here.

 

[Darrinll40]

Official results from Sunday are in.48:55.99:50.6 pace17th in my age group I am pretty stoked about my place in my age group.

Congrats on the age place.

 

[Darrinll40]

Off topic of running, do any of you guys take martial arts? I have been wondering if 45 is too late to learn.

Absolutely not too late to learn! What discipline are you thinking about? I had to quit when I got married, and I still miss it. I'd really like to pick it back up when my kids are a little older (they've both taken Tae-Kwon-Do since they were 2).

I don't know. I really know nothing about any of them. I have been thinking about doing it ever since I lost the weight.

 

[FUBAR]

Looking at my garmin info I see that I just dont maintain a steady speed/pace. It is all over the place. My HR also hit 186 during this run. Avg HR was 176. That does not seem good but I dont really know?

205 - half your age would make that just about our max.

:( I dont understand what you are telling me here.

He's saying you are just about as old as tri-man.

I am only 44. I thought Tri man hung out with Noah back in the day.

I'm just saying, the standard for in shape people to get their max heart rate is 205- age/2, for you that would mean your supposed maximum heart rate is 183. You're over that and averaging close to it for a long time. You're either a stud or going to kill yourself, or the monitor is inaccurate.

 

[IvanKaramazov]

Official results from Sunday are in.48:55.99:50.6 pace17th in my age group I am pretty stoked about my place in my age group.

Nicely done.

 

[prosopis]

I'm just saying, the standard for in shape people to get their max heart rate is 205- age/2, for you that would mean your supposed maximum heart rate is 183. You're over that and averaging close to it for a long time. You're either a stud or going to kill yourself, or the monitor is inaccurate.

We can rule out the stud option. I will have to go back and look at past records but I believe I frequently avg in the 170s.

 

[pmbrown_22]

Nothing for me today, yet. I had a SRD yesterday and then I have 7 tonight with 6 x 100m strides. With the cooler weather, I am all about getting out there and getting this stuff done. I love this time of year more than any other. Of course, it is supposed to start heating up a bit in the next week but still much better than the summer.

Have a great day guys.

 

[Nigel]

Can someone explain tapering to me like I'm 5 y/o's? I get you reducing training which some how improves race day performance, but how does it work?How can I use tapering to improve my performance at my half marathon in two weeks or is it too late?

FWIW, here is my schedule for the three weeks, tapering down to my half on 10/17:last week: Tues: 4 x 1600 intervals Thurs: 8 mile tempo Sat: 12 long run this week: Tues: 4 x 800 intervals Thurs: 4 mile tempo Sat: 6 mile long runnext week: Tues: 4 x 400 interval Thurs: 2 mile tempo Half My program only calls for running 3x a week with cross traiing on 3 days and one day off. I've do an ocassional bike workouts but I also throw in some short runs betweenn those listed.

 

[FUBAR]

25 minutes this morning, I was planning on going longer but my two year old wanted to go with me so I put him in the jogging stroller and managed a 10 minute pace over 2.5 Pushing him on hills is a great strength workout.

I'll go another 30 or so this afternoon to get back on track.

 

[2Young2BBald]

25 minutes this morning, I was planning on going longer but my two year old wanted to go with me so I put him in the jogging stroller and managed a 10 minute pace over 2.5 Pushing him on hills is a great strength workout. I'll go another 30 or so this afternoon to get back on track.

You do realize you have 100 days to get the 100 workouts done? Or are you sandbagging workouts for the holidays?

 

[Ned]

OK, for those who are not iPod elitists (That would be you, 2Y ): I need some good hip-hop songs for my Chicago Marathon playlist. Traditionally, I'm a metal guy (Metallica, Disturbed, Killswitch Engage, Rage Against the Machine, etc.) or sort of Industrial/Metal (Crystal Method, Chemical Brothers, Ministry, Fear Factory) but I want to add some more variety that will be more interesting to listen to (that I haven't listened to on 109 runs already this year!). I have several Eminem songs, California (2Pac), Crank That (Soulja Boy), Gold Digger (Kanye West) and a couple of others. I just don't pay enough attention to know what's out there and I know some of you do. TIA

I am only a race snob, training is OK with me. Want to go way our there, download Apocalyptica's version of Stairway to Heaven. Huge change of pace from just about anything else, yet has a very good running "cadence". Another band on the training mix is Dropping Daylight. They add some piano to their songs, which is another change of pace. Others on the mix that I look forward to are: Your Decision by Alice in Chains, Polyamorus & I Will Not Bow by Breaking Benjamin, Hell Ya by Rev Theory & Scream, Aim & Fire by Bullet for My Valentine.

Thanks for the suggestions, 2Y! I like Dropping Daylight but wouldn't be able to run to them. Rev Theory and Bullet for My Valentine are pretty much right in the wheelhouse for my normal running music - I'll be downloading a bunch of their stuff tonight. Last night I started playing with the idea of running to the entirety of Iron Maiden's "Live After Death," and/or a Metallica concert I went to (and have a recording from) last year. I actually wish I had thought of it sooner so I could have tried it out on a long training run.

This is right on with what I listened to also. My go to finishing song was Dig by Mudvayne. I love me some Bullet For My Valentine.I've since chucked the iphone for running, but I still get the itch sometimes.

 

[FUBAR]

25 minutes this morning, I was planning on going longer but my two year old wanted to go with me so I put him in the jogging stroller and managed a 10 minute pace over 2.5 Pushing him on hills is a great strength workout. I'll go another 30 or so this afternoon to get back on track.

You do realize you have 100 days to get the 100 workouts done? Or are you sandbagging workouts for the holidays?

I have 4 done in 5 days, so I'm short one. I rested on Saturday.

 

[pigskinliquors]

2Young: Have a blast at the race!!!!!!! Can't wait to hear about it.

Prosopsis: Great race!!!!

Fubar and Prosopsis: The 205-(.5 age) is just a guideline. Having a max higher or lower than the guideline is not an indicator of fitness level, at max HR is most likely genetic (= you are born with a low or high max). I'm 44, and my max HR is somewhere around 196, which I've unfortunately been too close to too many times over the last 6 months.

from Wikipedia:

Even within a single elite sports team, such as Olympic rowers in their 20s, maximum heart rates can vary from 160 to 220.[3] This variation is as large as a 60 or 90 year age gap by the linear equations given below, and indicates the extreme variation about these average figures.

The most common formula encountered, with no indication of standard deviation, is:

HRmax = 220 − age

This is attributed to various sources, often "Fox and Haskell," and was devised in 1970 by Dr. William Haskell and Dr. Samuel Fox.[3] Inquiry into the history of this formula reveals that it was not developed from original research, but resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations.[4] It gained widespread use through being used by Polar Electro in its heart rate monitors,[3] which Dr. Haskell has "laughed about",[3] as it "was never supposed to be an absolute guide to rule people's training."[3]

While the most common (and easy to remember and calculate), this particular formula is not considered by reputable health and fitness professionals to be a good predictor of HRmax. Despite the widespread publication of this formula, research spanning two decades reveals its large inherent error (Sxy=7–11 b/min). Consequently, the estimation calculated by HRmax=220−age has neither the accuracy nor the scientific merit for use in exercise physiology and related fields.[4]

__________________My Update: I'm now up to 5 workouts in 5 days. Yesterday evening I did 2,000 yards in the pool (2Young, I made sure I hit it as well!). I did 100, 200, 500, 500, 500, 200. The three 500's were at 9:08 55 per 50), 9:19 56 per) and 9:27 57 per). This is fairly fast for me, and they felt pretty darn good.

Today, I did a really nice Brick (23.5/5.5). The weather was freakishly cold here (44 degrees at the start!) as it was at least 20 degrees cooler than any workout I've done since last May. It was also quite windy, which made me glad I put on full tights, gloves and a jacket. The bike was MUCH more difficult than I thought it would be. I struggled to keep it above 20 MPH throughout. My new HR monitor is in (love it!), and it let me know that my HR was low (highest it reached was 168, and averaged 161), but my legs still struggled. I have a long ways to go to get up to 56 after a swim. With that being only my second ride since the first week of September, I need a bunch of saddle time.

The run was MUCH better than anticipated. I planned on doing just 5, but a couple MILF's that I pass pretty often were walking their dogs just past my 5 mile turnaround point, so I extended .25 so that I could wish them a good morning. My first mile was 8:15 and my HR didn't flinch from 165 (where it was off the bike!). My subsequent miles were 8:10, 8:07, 8:05, 8:00, and .5 at 7:54. Overall I averaged 8:07, and my MAX HR was only 171!!!! I was more than shocked by this as I couldn't have run 3 miles at 9:00 p/m pace without approaching 170 just 3 weeks ago in the heat. The tougher part for me right now will be throttling back on runs so that I can save myself for quality runs.

2Young, Tri-Man, El Floppo, et al.; my concentrated schedule has the following planned. Last Sunday's long run was 10, and my subsequent Sunday runs that are scheduled are:

12, 10, 13, 9, race day

I have bricks planned each of the next 3 Tuesday's, with none planned the week of the race. They are scheduled as:

30/6.5

35/8

40/10

Each week I have two swims scheduled; 1 additional run (intervals), and either 1 or 2 additional rides.

Any thoughts on this as a plan and whether or not I'll be prepared? Race day is 11/7 (less than 5 weeks away).

 

[2Young2BBald]

2Young: Have a blast at the race!!!!!!! Can't wait to hear about it.

__________________

My Update: I'm now up to 5 workouts in 5 days. Yesterday evening I did 2,000 yards in the pool (2Young, I made sure I hit it as well!). I did 100, 200, 500, 500, 500, 200. The three 500's were at 9:08 55 per 50), 9:19 56 per) and 9:27 57 per). This is fairly fast for me, and they felt pretty darn good.

Today, I did a really nice Brick (23.5/5.5). The weather was freakishly cold here (44 degrees at the start!) as it was at least 20 degrees cooler than any workout I've done since last May. It was also quite windy, which made me glad I put on full tights, gloves and a jacket. The bike was MUCH more difficult than I thought it would be. I struggled to keep it above 20 MPH throughout. My new HR monitor is in (love it!), and it let me know that my HR was low (highest it reached was 168, and averaged 161), but my legs still struggled. I have a long ways to go to get up to 56 after a swim. With that being only my second ride since the first week of September, I need a bunch of saddle time.

The run was MUCH better than anticipated. I planned on doing just 5, but a couple MILF's that I pass pretty often were walking their dogs just past my 5 mile turnaround point, so I extended .25 so that I could wish them a good morning. My first mile was 8:15 and my HR didn't flinch from 165 (where it was off the bike!). My subsequent miles were 8:10, 8:07, 8:05, 8:00, and .5 at 7:54. Overall I averaged 8:07, and my MAX HR was only 171!!!! I was more than shocked by this as I couldn't have run 3 miles at 9:00 p/m pace without approaching 170 just 3 weeks ago in the heat. The tougher part for me right now will be throttling back on runs so that I can save myself for quality runs.

2Young, Tri-Man, El Floppo, et al.; my concentrated schedule has the following planned. Last Sunday's long run was 10, and my subsequent Sunday runs that are scheduled are:

12, 10, 13, 9, race day

I have bricks planned each of the next 3 Tuesday's, with none planned the week of the race. They are scheduled as:

30/6.5

35/8

40/10

Each week I have two swims scheduled; 1 additional run (intervals), and either 1 or 2 additional rides.

Any thoughts on this as a plan and whether or not I'll be prepared? Race day is 11/7 (less than 5 weeks away).

THANKS, it should be fun.As for your plan, I know you are trying to cram it all in, but I think if you follow it, you'll end up going in to the race tired and sore, even with a light taper week leading up to race day. Why don't you make the 10 mile run week a mini recovery week and only do 4 or 5 easy miles? For the brick that weekend, double up 15/2. You'll be amazed how much better you'll feel doing the double, versus the straight brick. My favorite training day of the entire HIM training schedule was a triple brick of 15/2. I end up doing 46+ bike miles and 7+ run miles and felt amazingly good after. Other than this tweak, it sounds like a plan. As for being prepared, I'd bet heavy that if you had to do the HIM this weekend, you could do it. You got this!

 

[Mario Kart]

Just keeping a running tally for myself (wisconsinmidwest) :

Run 1 - Sep 30 = 12.5 laps in ~32:00

Run 2 - Oct 1 == 8 laps in 18:45

Run 3 - Oct 3 == 10.5 laps in 25:50

Run 4 - Oct 5 == 9 laps around my block in 34:00 (I have to drive around my block to determine distance although it is near to .35 miles each ((3.30 miles))

That distance may be around 5k total however it is not flat land. My block is similar to a big rectangle and while the one long side is downhill slightly, the short side steeps downhill quickly while the other long side is up hill the whole way and the last short side is slightly uphill as well. I would say the long side's hill is ~20 feet rise.

 

[The_Man]

Hey everyone,

Been out of touch and off the computer since my last day at the old job Friday. I'm loving this week off - it's been since Christmas that I've had a whole week off, which is part of the reason I'm so happy my old job is now my old job. Unfortunately, I've missed a lot of great stuff.

Congrats to Ivan and Prosopis for beating their goal times. Great job! Ivan, I'd like to hear a little more about those last 6 miles. They're what I'm living in fear of right now.

Some other people are killing their training - PSL, Workhorse, Ned, Nigel, Darrin and anyone else I missed.

Sand, hang in there, my man. FUBAR, glad you're off the big white bus. PMB, not every workout is going to be great, but overall you've put in an amazing training cycle and will reap the rewards at your marathon.

Apologies to anyone else I missed. This includes 2Y2BB, but I get confused and my head starts to hurt when people start talking about swimming or biking.

My legs are finally all the way back from the HM and I'm training like I was before that race, maybe even a little stronger. Eight easy miles on Saturday (8:17 pace with a 143 HR), then 12 on Sunday (8:41, 140) and 5 more easy ones today (8:12, 142). "Easy," especially on the Long Slow Runs, has gone down 30-40 seconds per mile from as recently as about a month ago.

Picked up my Marathon shoes over the weekend and did the Long Run in them. Will put 30-40 more miles on them before the race. I'm also scheduled for my first-ever massage tomorrow, as my calves feel like a piece of knotty pine. I'm going to do everything I can over the next 25 days - eat, sleep, hydrate, stretch - to get myself ready for that race. Taking my next shot at 20 miles on Sunday (I bailed after 17 on my other attempt) with the last 4 or 5 at goal pace. I think I'm going to nail it this time.

 

[2Young2BBald]

Hey everyone,

Been out of touch and off the computer since my last day at the old job Friday. I'm loving this week off - it's been since Christmas that I've had a whole week off, which is part of the reason I'm so happy my old job is now my old job. Unfortunately, I've missed a lot of great stuff.

Congrats to Ivan and Prosopis for beating their goal times. Great job! Ivan, I'd like to hear a little more about those last 6 miles. They're what I'm living in fear of right now.

Some other people are killing their training - PSL, Workhorse, Ned, Nigel, Darrin and anyone else I missed.

Sand, hang in there, my man. FUBAR, glad you're off the big white bus. PMB, not every workout is going to be great, but overall you've put in an amazing training cycle and will reap the rewards at your marathon.

Apologies to anyone else I missed. This includes 2Y2BB, but I get confused and my head starts to hurt when people start talking about swimming or biking.

My legs are finally all the way back from the HM and I'm training like I was before that race, maybe even a little stronger. Eight easy miles on Saturday (8:17 pace with a 143 HR), then 12 on Sunday (8:41, 140) and 5 more easy ones today (8:12, 142). "Easy," especially on the Long Slow Runs, has gone down 30-40 seconds per mile from as recently as about a month ago.

Picked up my Marathon shoes over the weekend and did the Long Run in them. Will put 30-40 more miles on them before the race. I'm also scheduled for my first-ever massage tomorrow, as my calves feel like a piece of knotty pine. I'm going to do everything I can over the next 25 days - eat, sleep, hydrate, stretch - to get myself ready for that race. Taking my next shot at 20 miles on Sunday (I bailed after 17 on my other attempt) with the last 4 or 5 at goal pace. I think I'm going to nail it this time.

No apologies needed here, I confuse myself.For the massage, don't be afraid to tell the therapist what you like and what you don't and when to apply more or less pressure. I'd also let her know what you are training for and suggest she work the muscles you have been over working!

 

[Sand]

Sand, hang in there, my man.

Thanks, bud. This is the longest I've been off in quite a while (a year and a half, I think). After essentially a week off I'll probably do a good swim tomorrow, a bike Thursday, and try out the legs on Friday before the 5k on Saturday.

 

[IvanKaramazov]

Great job! Ivan, I'd like to hear a little more about those last 6 miles. They're what I'm living in fear of right now.

The only real problem I had during the final 10K was the hills during the first 2+ miles. There's a decent-sized hill about 3 miles from my home, and I often did my intermediate pace runs on an out-and-back that had me hitting that hill, but I learned that there's a big difference between running a hill during mile 4 of a 10-mile pace run versus running a similar hill back to back on miles 21 and 22 of a 26.2 mile pace run. Go figure. IIRC, you run on hilly routes all the time so you would be undoubtedly better prepared for it than I was. Still, my final 10K pace was only a few seconds off my overall pace, so it was fine. For me, I found miles 15-20 to be sort of bleak. At that point, I was getting tired but there was still a long way left to go, so all I could do was just keep plugging along. When I got to the "20 Mile" marker, I was still tired, but I got a lot of my mental energy back because I could see the light at the end of the tunnel and I was excited to know that I was going to be able to finish. I get like this in HMs too, where I really get into it mentally around the 10 mile mark. If you're doing your three 20s like Higdon calls for, you'll be well-prepared for this. No reason for fear. __________________________________________So what do you guys recommend for post-marathon recovery? I rested yesterday and today. I was originally thinking of doing some light running tomorrow, but I'm still very stiff in my quads and hammys. Now I'm thinking about just total rest until this weekend when I can at least walk with a normal gait. I don't have any other races on this year's calendar, so all I need to do is transition back into my offseason maintenance routine.

 

[pigskinliquors]

Congrats to Ivan and Prosopis for beating their goal times. Great job! Ivan, I'd like to hear a little more about those last 6 miles. They're what I'm living in fear of right now

The_Man: those six miles are amazing!! You'll doubt yourself bc you have heard about the proverbial wall. Your legs will ache, they'll likely cramp, and breathing will be tough. You'll doubt some more. Yet, you have the strength inside you to overcome all the pain and doubts as you have trained appropriately. With each step the goal will be closer. Concentrate on things in front of you, and chase them down whether they be racers, or even spectators. Remember that it "ALWAYS gets better after it gets worse (= pain is temporary)". I have dreaded those last 6.2 in the past, and now I look forward to the mental/physical challenge. Finishing a marathon is an amazing accomplishment regardless of how pretty/ugly it is. Left, right, left, right, breathe in, breathe out, left, right, left right. Focus on progress not pain. Most importantly, JUST FINISH!!!

 

[Darrinll40]

Easy 3 today. The temp was a cool feeling 81 with 60% humidity, and it felt so good out there I ran just a bit faster than planned. But not once did I feel as if I was pushing it.

I finished in 29:03, a 9:41 pace, with splits of 10:05, 9:27, and 9:40. I did slow down purposefully the last mile.

 

[pigskinliquors]

So what do you guys recommend for post-marathon recovery? I rested yesterday and today. I was originally thinking of doing some light running tomorrow, but I'm still very stiff in my quads and hammys. Now I'm thinking about just total rest until this weekend when I can at least walk with a normal gait. I don't have any other races on this year's calendar, so all I need to do is transition back into my offseason maintenance routine.

While much of this is likely too late, this what I try to do:As soon as you can after the race take an ice bath. This will push the lactic acid out of the muscles, and allow fresh blood to rush in after you warm up. Also consume 30-40 grams of good protein (typically whey), while re-hydrating. The day after: I recommend spinning on a bike in a very low gear so that you can maintain a cadence around 100 with little effort for a good half hour+. This will also clear out some lactic acid. 2nd - 6th day after: Gloat, eat/drink whatever you want, have sex with as many young women as you can, and just relax. You earned these days after multiple weeks off. Live like a King, before you get back to training!

 

[mr. furley]

few things i'm noticing

1) the first mile is brutal

-and it has been that way every time i run. no matter how far.. every mile past mile 1 feels the same. i get no more tired. if i could jump right to mile 2 it'd be great.

2) even though i weigh about the same as at this point in the coolrunning program 3 years ago.. i'm running miles anywhere from 60-90 seconds faster.

3) for the first half-mile i breathe through my nose only. for the next half, in through the mouth and out through the nose. for the rest.. all mouth breathing. i find that my speed and exertion is pretty all over the place for the first mile and then i settle in to a steady rhythm the rest of the way.

-am i doing it wrong? should i inhale/exhale through my mouth the entire time? should i be somehow working on my fitness so i

m inhaling/exhaling through my nose the entire time? go with what works?

4) even if i run hard and finish strong, my heart rate and breathing return to normal after about 2 minutes.

 

[wilked]

Final tuneup today, punched out a 10K in the light rain

http://connect.garmin.com/activity/51862580

ING half marathon in 4 days...I am not planning on any more runs before then. Felt great today... the guy I am running with is no burner, he is targeting 9 min miles, so shouldn't be too bad

 

[Ned]

1) the first mile is brutal

-and it has been that way every time i run. no matter how far.. every mile past mile 1 feels the same. i get no more tired. if i could jump right to mile 2 it'd be great.

What does your warmup routine consist of?

 

[Ned]

Final tuneup today, punched out a 10K in the light rain

http://connect.garmin.com/activity/51862580

ING half marathon in 4 days...I am not planning on any more runs before then. Felt great today... the guy I am running with is no burner, he is targeting 9 min miles, so shouldn't be too bad

Best Pace: 01:13 min/miIs that you, Usain?

 

[mr. furley]

1) the first mile is brutal

-and it has been that way every time i run. no matter how far.. every mile past mile 1 feels the same. i get no more tired. if i could jump right to mile 2 it'd be great.

What does your warmup routine consist of?

about a 5 minute "brisk" walk and a little stretching

 

[pigskinliquors]

few things i'm noticing

1) the first mile is brutal

-and it has been that way every time i run. no matter how far.. every mile past mile 1 feels the same. i get no more tired. if i could jump right to mile 2 it'd be great.

2) even though i weigh about the same as at this point in the coolrunning program 3 years ago.. i'm running miles anywhere from 60-90 seconds faster.

3) for the first half-mile i breathe through my nose only. for the next half, in through the mouth and out through the nose. for the rest.. all mouth breathing. i find that my speed and exertion is pretty all over the place for the first mile and then i settle in to a steady rhythm the rest of the way.

-am i doing it wrong? should i inhale/exhale through my mouth the entire time? should i be somehow working on my fitness so i

m inhaling/exhaling through my nose the entire time? go with what works?

4) even if i run hard and finish strong, my heart rate and breathing return to normal after about 2 minutes.

Hey Furley!,The first mile can be brutal. My HR during races is often escalated for the first mile, likely part adrenaline/excitement, and part nervousness. I typically find better form and mental state as I progress. My best advice is to just relax during your first mile, and take it ez. Concentrate on different muscle groups and think about keeping them loose instead of tense (i.e., start at your feet and think about keeping your ankles loose, and move your way up your body). My first mile is always my slowest to assist me in warming up, and finding my form. When I bike prior to running (a brick), my running form is much better then when I just run = my speeds are often faster with a bike ride prior then without one. Finding your form and rhythm can take time. Also, do you know how fast your first mile is in comparison to the rest? If it's faster = simply slow down.