Ran a 10k in June (5 Viewers)

[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?

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

I'd try warming up more before getting into your run. I don't think there's any magic formula to getting warmed up, but I do this before every run:0.5mi embarrassingly slow jog (loop around 2 blocks in my neighborhood)

jumping jacks

high knees

butt kickers

stretching (hammies, quads, groin, calves)

I used to just jump right out and run, and it sucked. Like you, it always took a while to hit the groove. When you're doing 3 miles and you're hitting that groove after a mile or 2, that doesn't leave much else left for the 'fun'.

 

[mr. furley]

Also, do you know how fast your first mile is in comparison to the rest? If it's faster = simply slow down.

consistently the fastest mile. i know i'm going out too quickly but i haven't come up with a good way to combat it. this has been true even prior to my hiatus.

 

[pigskinliquors]

Also, do you know how fast your first mile is in comparison to the rest? If it's faster = simply slow down.

consistently the fastest mile. i know i'm going out too quickly but i haven't come up with a good way to combat it. this has been true even prior to my hiatus.

There's your sign! It should be your slowest (or second slowest, as your last should be a cool down mile; though I don't do it very often). Concentrate on relaxing and taking it easy for #1.

 

[mr. furley]

seems like i start slow enough.. sometimes too slow.. then i find myself in an almost sprint for a while.

i've tried counting steps but that doesn't really tell me when i'm lengthening my stride and speeding up. i've tried an iPod. i've tried total silence. just can't seem to slow my mind down.

maybe the suggestion to slow jog and do some jumping jacks is what i need. maybe pushing the kid in a stroller would work

 

[2Young2BBald]

seems like i start slow enough.. sometimes too slow.. then i find myself in an almost sprint for a while. i've tried counting steps but that doesn't really tell me when i'm lengthening my stride and speeding up. i've tried an iPod. i've tried total silence. just can't seem to slow my mind down. maybe the suggestion to slow jog and do some jumping jacks is what i need. maybe pushing the kid in a stroller would work

When I run train, I do zero cold stretching and run a 1/3 of a mile before doing my stretch routine (learned this in this thread years ago). In that 1/3 of a mile, my pace is a mess and so is my heart rate. When I stretch, I fall in to a pace you can set a clock by and my HR settles right in line. You may want to give this a try.

 

[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

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

Haha, I think that was when this SUV was bearing down on me as I crossed Memorial Drive. I actually wish the garmin flattened out its pace a bit more, ie average more data points. Especially when you have stoplights and pedestrians

 

[wraith5]

you have the strength inside you to overcome all the pain and doubts

This will be my mantra on Sunday.

 

[Norman Einstein]

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.

this is exactly me....except i'm a continual mouth breatherdon't know what to do either to make this better

---

3miles today (30:11)

mile 1 - 9:47

mile 2 - 10:13

mile 3 - 10:11

 

[wilked]

I focus on breathing in through the nose, out through the mouth. This keeps my body calm and in control. If I find myself unable to breathe in through the nose, it means I am pushing beyond my limit and cannot keep it up indefinitely. During a race I will allow myself to go there as I push myself, but in training I try to stay as fast as I can while keeping my breathing controlled

 

[pmbrown_22]

Quick update for me today. I went out and did 7 last night with 6 x 100m strides. I felt good and will do 4 recovery today. I am beginning to see the effects of getting better sleep already and I am feeling pretty fresh throughout the day. That is big for me. Tomorrow I have a dreaded 8 miles with 3 x 1600 intervals. I am not looking forward to this one at all.

The_Man - During the first marathon I ran, when I hit mile 23 (22 miles was the furthest I ran in training) I wondered what the hell I was getting myself into. I woudl say as PSL did that the last 6.2 are it's own race and all mental. Trust your training and just run through it. It is easier said than done, but once you do it once you will find out it is not that bad. Having said that for me I am hoping that my training this round really gives me a good push at the end. Only time will tell.

Have a great day all.

 

[pigskinliquors]

...Having said that for me I am hoping that my training this round really gives me a good push at the end. Only time will tell.

This is what separates a marathon or ultra from other distances. It's the unknown regarding if the tank and/or engine can get you to the finish line. Until that point hits (the doubt), these races are more like a training run than a race. IMHO: Once you start to question whether the wall is near, you are officially in new territory, and are now racing. I love that part of running!

 

[pmbrown_22]

...Having said that for me I am hoping that my training this round really gives me a good push at the end. Only time will tell.

This is what separates a marathon or ultra from other distances. It's the unknown regarding if the tank and/or engine can get you to the finish line. Until that point hits (the doubt), these races are more like a training run than a race. IMHO: Once you start to question whether the wall is near, you are officially in new territory, and are now racing. I love that part of running!

True that. You have to hope your training has gotten you through to hit the wall at 26.3 (the finish) instead of 24.5, but you can only find out if you go out there and test it out.

 

[gruecd]

you have the strength inside you to overcome all the pain and doubts

This will be my mantra on Sunday.

I think I'm gonna go with the old standby, "Get comfortable being uncomfortable."Did my 7-mile "dress rehearsal" run last night with 2 miles at "GMPish" (6:49, 6:48). The fast miles definitely didn't feel "easy," but they never do; I almost always find myself wondering how the hell I'm gonna string together 26 of those on race day. Had my pre-race massage this morning, so now it's just a matter of trusting the training and seeing what happens on Sunday.Hope you all have a great day!

 

[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?

Haha, I think that was when this SUV was bearing down on me as I crossed Memorial Drive. I actually wish the garmin flattened out its pace a bit more, ie average more data points. Especially when you have stoplights and pedestrians

check out page 46

 

[D_House]

Any thoughts on taking a pre-marathon dose of aspirin or ibuprofen? Any experience?

 

[IvanKaramazov]

Any thoughts on taking a pre-marathon dose of aspirin or ibuprofen? Any experience?

I've read that this is a bad idea. There are other reasons why that escape me right now, but ibuprofen in particular tends to be hard on the GI system. Believe me: anything that could potentially cause GI trouble is something you want to steer way clear of on race day. I cannot think of anything worse than getting intenstinal cramping at mile 18 of a marathon.

 

[Sand]

Any thoughts on taking a pre-marathon dose of aspirin or ibuprofen? Any experience?

There is no evidence that this helps performance at all. Unless you have a headache or some minor muscle pull I wouldn't worry about it.

 

[IvanKaramazov]

I just noticed a cool statistic included in the results section for TCM:

20M to Finish

You passed 449 runners in the overall category

You were passed by 48 runners in the overall category

That's pretty cool. Obviously it's easier for me as a mid-packer to pick off people at the end than it will be for some of you speedier guys who have tougher competition over the last 10K, but that's neat to see.

 

[Ned]

I just noticed a cool statistic included in the results section for TCM:

20M to Finish

You passed 449 runners in the overall category

You were passed by 48 runners in the overall category

That's pretty cool. Obviously it's easier for me as a mid-packer to pick off people at the end than it will be for some of you speedier guys who have tougher competition over the last 10K, but that's neat to see.

Very cool. __________________________________________________________________

Yesterday I had a regular 4mi run. I gotta let the past go as some point, but I'm really excited about how things are turning out. 2 months ago I would've been nervous about finishing the 4 miles without walking. Yesterday I realized that I really had to throttle it back so I didn't push to hard and hurt myself for the rest of the week. I never would've dreamed of being about to negative split a 4 mile run, but alas I did it without focusing on it.

I have to admit that the last mile I decided to go into that 'comfortably hard' zone to see how I could do. Overall I was pretty relaxed and just enjoying the cool 55 degree temps.

1 - 8:39

2 - 8:37

3 - 8:35

4 - 8:09

 

[McJose]

Quick question...I'm trying to get back into shape. Not interested in running competitively in any way.

What's the best stretch for your quads? The old 'hurdle' thing we used to do in football practice?

 

[2Young2BBald]

Any thoughts on taking a pre-marathon dose of aspirin or ibuprofen? Any experience?

Articles in both Runner's World & Triathlete Magazine have scared me away from taking anything. Larger doses can have damaging effects on kidneys and other organs when paired with heavy activity. Not worth the risk IMO.

 

[FUBAR]

30 minutes weights.

45 minute trail run. During this run I got into a fight with a tree. 1.5 miles into the run, I'm heading uphill with roots and rocks, looking down to ensure not to trip. Next thing I know I'm on the ground and my head hurts. We had a storm recently and somehow I missed the 2 foot thick tree that was laying on its side just under 6 feet off the ground. How do I know it was just under 6 feet? I'm 6 feet tall. I now have some idea what Jay Cutler must have felt like. Took me a minute to see how much blood was dripping, regroup and start running the next mile to my turn-around point. I got back to the gym to looks of disgust, my head was pretty nasty.

 

[FUBAR]

Any thoughts on taking a pre-marathon dose of aspirin or ibuprofen? Any experience?

There is no evidence that this helps performance at all. Unless you have a headache or some minor muscle pull I wouldn't worry about it.

All it does is mask pain, I want to feel the pain.

 

[Ned]

30 minutes weights.

45 minute trail run. During this run I got into a fight with a tree. 1.5 miles into the run, I'm heading uphill with roots and rocks, looking down to ensure not to trip. Next thing I know I'm on the ground and my head hurts. We had a storm recently and somehow I missed the 2 foot thick tree that was laying on its side just under 6 feet off the ground. How do I know it was just under 6 feet? I'm 6 feet tall. I now have some idea what Jay Cutler must have felt like. Took me a minute to see how much blood was dripping, regroup and start running the next mile to my turn-around point. I got back to the gym to looks of disgust, my head was pretty nasty.

Ughhhhhhh. You brought back bad memories for me with that story. Glad you are OK.I used to be heavily into Enduros (link if you're curious). Coming through a blind corner entering a new section of woods, there were some overhanging limbs and I caught them with my helmet - square on the forehead. Picked me clean off the bike and I was on the ground out cold. I woke up to a trail worker cutting off my camelback. Escorted out of the woods on a backboard. I was lucky I didn't get paralyzed - crushed the T7 vertebrae in my back, but was able to walk home that night. Our bikes have computers on them to help keep time - I was in a 24mph section and was only a few minutes late so they estimated that my forehead took on that tree limb at a shade under 24mph. To this day I'm still scared of overhanging limbs like that.

/hijack

 

[Darrinll40]

4 mile tempo today. It is nice out today, sunny and 79.

I averaged 9:42 for the run with 8:41 and 8:42 as the two fast miles. Those are 13 seconds faster than two weeks ago.

 

[prosopis]

I just noticed a cool statistic included in the results section for TCM:

20M to Finish

You passed 449 runners in the overall category

You were passed by 48 runners in the overall category

That's pretty cool. Obviously it's easier for me as a mid-packer to pick off people at the end than it will be for some of you speedier guys who have tougher competition over the last 10K, but that's neat to see.

That is way cool.

 

[prosopis]

30 minutes weights.

45 minute trail run. During this run I got into a fight with a tree. 1.5 miles into the run, I'm heading uphill with roots and rocks, looking down to ensure not to trip. Next thing I know I'm on the ground and my head hurts. We had a storm recently and somehow I missed the 2 foot thick tree that was laying on its side just under 6 feet off the ground. How do I know it was just under 6 feet? I'm 6 feet tall. I now have some idea what Jay Cutler must have felt like. Took me a minute to see how much blood was dripping, regroup and start running the next mile to my turn-around point. I got back to the gym to looks of disgust, my head was pretty nasty.

Ughhhhhhh. You brought back bad memories for me with that story. Glad you are OK.I used to be heavily into Enduros (link if you're curious). Coming through a blind corner entering a new section of woods, there were some overhanging limbs and I caught them with my helmet - square on the forehead. Picked me clean off the bike and I was on the ground out cold. I woke up to a trail worker cutting off my camelback. Escorted out of the woods on a backboard. I was lucky I didn't get paralyzed - crushed the T7 vertebrae in my back, but was able to walk home that night. Our bikes have computers on them to help keep time - I was in a 24mph section and was only a few minutes late so they estimated that my forehead took on that tree limb at a shade under 24mph. To this day I'm still scared of overhanging limbs like that.

/hijack

WTF that is crazy.

 

[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

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

Haha, I think that was when this SUV was bearing down on me as I crossed Memorial Drive. I actually wish the garmin flattened out its pace a bit more, ie average more data points. Especially when you have stoplights and pedestrians

check out page 46

thx

 

[Norman Einstein]

Another 3 miles. Ran a bit slower this evening hoping it would pay off at the end. The payoff was an overall slower time (30:43). I'm consistently running mile 2 in 10:43. Gave up 27 seconds in mile 1 hoping I would recover that at the end. I ended up losing another couple seconds in the last mile.

I'll just keep plugging away and hopefully it'll come together...

 

[Ned]

WTF that is crazy.

Not one of my better days in my life, to say the least. Don't ride anywhere near as much any more, but still do a few races each year just for the trail rides._______________________________________________WTF happened to my knee today????I had a 40min tempo on today and felt phenominal. I'm still tinkering with my tempo format and did the following today:4min slow jog8min @ 10k pace (guessing my 10k pace would be about 8:20??)6min @ 5k pace4min slow jog8min @ 10k pace6min @ 5k pace4min slow jogI managed to get 4.54 miles in for that run and felt really strong. For the last leg (6min @ 5K) I was able to hold a 7:35 avg and definitely had more to go. I felt like I could've gone to a sprint and I wouldn't have gotten tired. So I get to the 40min mark and I'm done. I walk not 3 steps and I feel a pretty good pinch on the left inside part of my right knee. My knees have been a tad sore the past week or so, but nothing that was worrisome. All of a sudden I get this pinching feeling and limped for a minute or 2 while walking home. Now moving around the house I can feel that pinch every so often. Otherwise it feels fine.

 

[Sand]

I just noticed a cool statistic included in the results section for TCM:

20M to Finish

You passed 449 runners in the overall category

You were passed by 48 runners in the overall category

That's pretty cool. Obviously it's easier for me as a mid-packer to pick off people at the end than it will be for some of you speedier guys who have tougher competition over the last 10K, but that's neat to see.

I'd disagree with that comparison to the faster guys. Looking at the percentages it looks like you paced better than about 90% of your peers. It also means you conditioned and executed better than the vast majority of your peers.That, right there, is a solid race.

 

[pigskinliquors]

Fubar: Glad you are ok. Are you still seeing Tweety birds?!

Ned: first off for Enduro (not your accident). Regarding your knee, my best guess is chondromalacia which is often referred to as "Runner's Knee." I used to have it pretty frequently, but :knocksonwood: haven't had it in more than three years. I take glucosamine chondroitin virtually every day, which seems to have stopped me from getting it. You likely have overworked your knees, and are over pronating a bit when you run. Rest will fix it for now, but to keep it away, you'll need shoes that reduce pronation (usually called "stability" shoes), and should work on balance in your muscle groups in your legs. Runner's hamstrings are often too tight which can contribute to many leg/knee/foot problems. To check how tight your hamstrings are, lie on your back, and do this stretch. My Doc (Sports Dr.), says if as runners we can't get to perpendicular, we likely shouldn't be running as we are time bomb for leg injuries. Running unfortunately tightens these muscles via imbalance.

Norman: Getting three more miles in is awesome. Each time you get out there you WILL get stronger. Give it time.

Darrin: AWESOME run!

__________________________________

My Update:

I got in my 6th workout through day 6. Today was a 41 mile bike ride (fairly hilly and LOTS of frick'n chip seal). My legs were pretty tired from yesterday's brick so I didn't expect too much. Through mile 20 I was averaging just over 21.0 MPH, which is when my legs started to let me know they weren't too excited about pushing the next 20+. I slowed down a bit, and finished the last 21 around 20.2 MPH. Overall I ended up averaging 20.6 MPH, had an average HR of 156 (very low for me), and a HR max of 171 (also low!). My heart seems to be ready to drop the hammer, while my legs just don't have the power right now to make it happen.

Tomorrow is supposed to be a speed workout (6x 800's), but I'm going to do a steady hill run instead, as three quality workouts in three days is asking for an injury on my old legs.

 

[Ned]

Thanks so much for the info PSL!!

 

[McJose]

Quick question...I'm trying to get back into shape. Not interested in running competitively in any way.What's the best stretch for your quads? The old 'hurdle' thing we used to do in football practice?

Thanks for all the help. When I'm lying on the side of the road bleeding from my thighs I'll think of all of you.Hope you get shin-splints.

 

[wilked]

Quick question...I'm trying to get back into shape. Not interested in running competitively in any way.

What's the best stretch for your quads? The old 'hurdle' thing we used to do in football practice?

Thanks for all the help. When I'm lying on the side of the road bleeding from my thighs I'll think of all of you.Hope you get shin-splints.

http://lmgtfy.com/?q=What%27s+the+best+str...+for+your+quads

 

[FUBAR]

Fubar: Glad you are ok. Are you still seeing Tweety birds?!

I'm good. It is kind of weird having an open wound on the top of your head. I didn't bandage it or wear a hat so I got the full chill of the fall wind while outside tonight.

 

[pigskinliquors]

Quick question...I'm trying to get back into shape. Not interested in running competitively in any way.

What's the best stretch for your quads? The old 'hurdle' thing we used to do in football practice?

Thanks for all the help. When I'm lying on the side of the road bleeding from my thighs I'll think of all of you.Hope you get shin-splints.

http://lmgtfy.com/?q=What%27s+the+best+str...+for+your+quads

McJose, I typically do the first stretch (picture on the left), and the 4th stretch prior to running or biking. This group is for the most part a non-stretching pre-workout group which is why you likely didn't get much of a response.

 

[pigskinliquors]

Fubar: Glad you are ok. Are you still seeing Tweety birds?!

I'm good. It is kind of weird having an open wound on the top of your head. I didn't bandage it or wear a hat so I got the full chill of the fall wind while outside tonight.

If it doesn't heal much in the next three weeks, you might be able to save some money on a Halloween costume

 

[turkishharem]

Dexter told me about this place, so I'm dropping by to say hello. Met two of you guys at the Stoney Triathlon Championships two weeks ago, so hopefully I'm not a complete stranger.

I've been doing mostly mountain bike training for the Iceman Cometh race in early November. Tried a team triathlon two weeks ago and really enjoyed it, so that may be my challenge for next year. I have my first half marathon (Detroit Free Press half-marathon) in a week and a half, so I'm looking forward to that. I put in 50 miles on mountain bike trails this past weekend while visiting a buddy in Wisconsin, which I'm hoping will be solid cross-training for my running. Likewise, I hope that the running is solid cross-training for my biking. I'm also looking forward to the Bourbon Chase next year, which some of you guys are also doing (unless I'm mistaken)

Went out for a 5.5 mile run tonight in the lovely weather and felt really good. I noticed that you guys have a good feel for your pace while you run and usually post splits. What hardware/equipment do you guys recommend? I've looked around and Garmin and Polar seem to be the big names. I didn't know if you guys had something that most of you use (like a Garmin Forerunner 305 or something) to track your times, which would definitely make training more productive.

Anyway, I look forward to hanging around, learning from you guys, and contributing what I can.

 

[pigskinliquors]

Dexter told me about this place, so I'm dropping by to say hello. Met two of you guys at the Stoney Triathlon Championships two weeks ago, so hopefully I'm not a complete stranger.I've been doing mostly mountain bike training for the Iceman Cometh race in early November. Tried a team triathlon two weeks ago and really enjoyed it, so that may be my challenge for next year. I have my first half marathon (Detroit Free Press half-marathon) in a week and a half, so I'm looking forward to that. I put in 50 miles on mountain bike trails this past weekend while visiting a buddy in Wisconsin, which I'm hoping will be solid cross-training for my running. Likewise, I hope that the running is solid cross-training for my biking. I'm also looking forward to the Bourbon Chase next year, which some of you guys are also doing (unless I'm mistaken)Went out for a 5.5 mile run tonight in the lovely weather and felt really good. I noticed that you guys have a good feel for your pace while you run and usually post splits. What hardware/equipment do you guys recommend? I've looked around and Garmin and Polar seem to be the big names. I didn't know if you guys had something that most of you use (like a Garmin Forerunner 305 or something) to track your times, which would definitely make training more productive.Anyway, I look forward to hanging around, learning from you guys, and contributing what I can.

Welcome to the thread turkish! Myself, and many others use a Garmin 305. IF you are also biking, there's a great bike mount for it, and you can also purchase a cadence meter for it. I have three mounts (for different bikes), and one cadence meter. The watch itself is a bit bulky, but I like the big screen (old eyes), and its functionality. I've always found running to greatly assist my biking, but have not found the same carryover effect in reverse (biking doesn't seem to help my running). Biking does help me with recovery though, and has allowed me to run just three days a week, without losing fitness. Don't be a stranger in here, and make sure to post all workouts, goals etc. as this group will keep you honest, and make you feel guilty when you miss a workout or aren't working out hard enough. Enjoy hour half!

 

[Sand]

Dexter told me about this place, so I'm dropping by to say hello. Met two of you guys at the Stoney Triathlon Championships two weeks ago, so hopefully I'm not a complete stranger.

I've been doing mostly mountain bike training for the Iceman Cometh race in early November. Tried a team triathlon two weeks ago and really enjoyed it, so that may be my challenge for next year. I have my first half marathon (Detroit Free Press half-marathon) in a week and a half, so I'm looking forward to that. I put in 50 miles on mountain bike trails this past weekend while visiting a buddy in Wisconsin, which I'm hoping will be solid cross-training for my running. Likewise, I hope that the running is solid cross-training for my biking. I'm also looking forward to the Bourbon Chase next year, which some of you guys are also doing (unless I'm mistaken)

Went out for a 5.5 mile run tonight in the lovely weather and felt really good. I noticed that you guys have a good feel for your pace while you run and usually post splits. What hardware/equipment do you guys recommend? I've looked around and Garmin and Polar seem to be the big names. I didn't know if you guys had something that most of you use (like a Garmin Forerunner 305 or something) to track your times, which would definitely make training more productive.

Anyway, I look forward to hanging around, learning from you guys, and contributing what I can.

Welcome! If you are becoming a tri-geek there is nothing ier than a 310xt. I love mine. Go with Garmin instead of Polar (Garmin has a few good tri and running models that you might like) - best software support out there and third party apps and such, by far. IMO, of course.

And many of us are doing the Bourbon. If you could (and this goes for just about everyone, but specifically The_Man, Wraith, Dexter, PSL, and you) go into the team group page and hit up the google spreadsheet that contains the info needed for Pat to get our team into the system. The roster of the 11 folks so far (1 spot still open!) along with the FFA alias is in that sheet so you can get to know everyone.

I tried to add you as a friend, BTW, but the system is puking on that. (Yeah, yeah, I know ---> )

And GL on the half - keep us informed on how it goes!

 

[gruecd]

Anyway, I look forward to hanging around, learning from you guys, and contributing what I can.

Welcome, bro. Looking forward to running with you next fall.----------------------Up and at 'em for an easy 5 this morning. After this, all that's left between me and the marathon are a few shakeout miles on Saturday morning. Packing tonight, then hitting the road bright and early tomorrow.Possibly my last post before the race, so for those of you that I won't be seeing in Chicago, have a great weekend!!

 

[Ned]

Anyway, I look forward to hanging around, learning from you guys, and contributing what I can.

Welcome, bro. Looking forward to running with you next fall.----------------------Up and at 'em for an easy 5 this morning. After this, all that's left between me and the marathon are a few shakeout miles on Saturday morning. Packing tonight, then hitting the road bright and early tomorrow.Possibly my last post before the race, so for those of you that I won't be seeing in Chicago, have a great weekend!!

GL grue. Kill it!!

 

[IvanKaramazov]

Good luck, gru.

 

[2Young2BBald]

Anyway, I look forward to hanging around, learning from you guys, and contributing what I can.

Welcome, bro. Looking forward to running with you next fall.----------------------Up and at 'em for an easy 5 this morning. After this, all that's left between me and the marathon are a few shakeout miles on Saturday morning. Packing tonight, then hitting the road bright and early tomorrow.Possibly my last post before the race, so for those of you that I won't be seeing in Chicago, have a great weekend!!

Go Get'em. I'll be away from the CPU on Sunday racing & won't be able to track your race, hit up FB with a race time when you can!

 

[pmbrown_22]

turkishharem-Welcome and please stay for awhile. There is a wealth of information out here as well as a good dose of humble pie on occasion. There are some great athletes in this thread.

Ned - One other thing about the "Runner's knee" that I will add. I had this last April and it is a pain to have, literally. I could not put my knee in any position when it was full blown and could not run at all. I had to drop out of a marathon because I could not train for it, but once it healed I got a knee strap to keep the knee cap in place and tracking right. This has made all the difference in the world. I still get a little pain now and again, but for the most part I have been able to run pain free for over a year. I rarely miss a run without the strap.

Gru - have a great race. You will kill it and be the machine you are. I will try and get online on Sunday to track, but there is a rumor that we are heading out to a pumpkin patch in the morning.

---------------

Not much of an update for me. 4 easy recovery yesterday and then tonight I have 8 miles with 3 x 1600m repeats. Not looking forward to this, but hey, it will make me just a bit stronger to do these so I am all for it. With the playoffs starting, my rest takes a hit as every Yankee game has to start at 8:30 or later and does not end before 12:30 every time they play.

Have a great day all.

 

[prosopis]

Anyway, I look forward to hanging around, learning from you guys, and contributing what I can.

Welcome, bro. Looking forward to running with you next fall.----------------------Up and at 'em for an easy 5 this morning. After this, all that's left between me and the marathon are a few shakeout miles on Saturday morning. Packing tonight, then hitting the road bright and early tomorrow.Possibly my last post before the race, so for those of you that I won't be seeing in Chicago, have a great weekend!!

Go get em tiger.

 

[Nigel]

I had a 40min tempo on today and felt phenominal. I'm still tinkering with my tempo format and did the following today:4min slow jog8min @ 10k pace (guessing my 10k pace would be about 8:20??)6min @ 5k pace4min slow jog8min @ 10k pace6min @ 5k pace4min slow jog

I'm new to the terminology so pardon my ignorance, but is the format you describe above common for what most people do for tempo runs? For my tempos I just run at the same speed, something much faster than my targeted race pace, for however many miles I set out to do. For instance yesterday it was crappy out so after a warm up jog I just put the treadmill on 7.7 and just kept it there for 4 miles, then cooled down. I like the idea of mixing it up like you do though - mentally I prefer interval-like runs consisting of a series of short term goals. I'm just curious if it is accomplishing the same thing as far as race preparation goes.

 

[gruecd]

I had a 40min tempo on today and felt phenominal. I'm still tinkering with my tempo format and did the following today:4min slow jog8min @ 10k pace (guessing my 10k pace would be about 8:20??)6min @ 5k pace4min slow jog8min @ 10k pace6min @ 5k pace4min slow jog

I'm new to the terminology so pardon my ignorance, but is the format you describe above common for what most people do for tempo runs? For my tempos I just run at the same speed, something much faster than my targeted race pace, for however many miles I set out to do. For instance yesterday it was crappy out so after a warm up jog I just put the treadmill on 7.7 and just kept it there for 4 miles, then cooled down. I like the idea of mixing it up like you do though - mentally I prefer interval-like runs consisting of a series of short term goals. I'm just curious if it is accomplishing the same thing as far as race preparation goes.

I'm like you, Nigel. For example, probably the toughest workout in Pfitz's training schedule is the "dreaded" 12/7, which is a 12-mile run with 7 miles at tempo pace. So I usually do 3-4 miles warmup, 7 miles at 15K to half-marathon pace (tempo), and then 1-2 miles cooldown.Ned's workout above is more of a VO2max (interval) workout. 5-10K pace is too fast for a LT (tempo) workout.

 

[Sand]

Grus # this weekend?