Ran a 10k in June (5 Viewers)

[gruecd]

Prosopis - another option for non-medical advice would be to get a (free) ID at the Runner's World site, then post your injury description to an appropriate forum. I'd bet you get some good ideas. (To get the crowd to warm up to you as a newbie, it might be wise in your orginal post to say that some regular posters suggested you stop in for some assistance.)

That's good advice. Their "Injuries" forum is very good.

 

[gruecd]

Just popping in to say hello. Still feeling kinda miffed about last week's race; it's hard to believe it's been a whole week already. Most of my running friends positively killed it on Monday, and I ran my worst marathon since Boston '08. As a buddy of mine said in his race report, a well-prepared marathoner who is well in tune with his capabilities should have no problems, aside from going out too fast, within the first 13-16 miles of that race. If anything, you should feel like you're holding back, and I was already pushing to hit my paces by the 6th or 7th mile.

In retrospect, I guess maybe I wasn't in tune with my capabilities. My training cycle was inconsistent, and I hadn't really done anything to indicate that a sub-3 marathon was do-able for me. Yes, I guess there's something to be said for "going for it," but I really wish I'd just stuck with my original plan and paced for 3:03-3:05. It's been soooo hard reading all my friends' great race reports while sitting here with my crappy (for me!) 3:32 marathon and embarrassing 22-minute positive split.

I've got the Green Bay half marathon coming up in three weeks, and I'm hoping for a PR to get my swagger back and hopefully jump start the training cycle for Lakefront.

Thanks for letting me vent. Hope you all had a great Easter.

 

[gruecd]

Oh, and a couple of other things.

1. The triathlon thing is probably gonna have to wait another year. Swimming lessons have been inconsistent, and my original plan to not run an early fall marathon went by the wayside after my craptastic performance in Boston.

2. My new plan is to train like hell this summer to attempt sub-3 at Milwaukee Lakefront on 10/2, which is only five days before Bourbon Chase. I probably won't run at all in between, and Bourbon will likely be all "fun run" for me. Hope you guys don't mind.

 

[bostonfred]

grue, you're an inspiration. seriously.

 

[Ned]

grue, you're an inspiration. seriously.

I've learned a ton from you grue and you're a big reason why I'm even attempting a marathon. I have zero doubt you'll learn from it and bounce back. Case in point - I was wondering about how things should feel during the race since I have no clue what a long run feels like on fresh legs. This quote will definitely stick with me...

As a buddy of mine said in his race report, a well-prepared marathoner who is well in tune with his capabilities should have no problems, aside from going out too fast, within the first 13-16 miles of that race. If anything, you should feel like you're holding back, and I was already pushing to hit my paces by the 6th or 7th mile.

 

[gruecd]

Thanks, guys. I appreciate the kind words. I guess only time can take away the disappointment of a bad race.

Ned - Refresh my memory. What marathon are you doing again??

 

[tri-man 47]

I was wondering about how things should feel during the race since I have no clue what a long run feels like on fresh legs.

Ned - with fresh legs and the energy of the race environment, a controlled, desirable pace will feel like you're baby stepping. I don't recall if you have a Garmin. If so, that will help to confirm that your modest pace is, in fact, the desired pace. Grue - thanks for explaining. I felt so bad, hearing about your early 'collapse,' knowing how sucky it feels to realize you're having a bad day so early in the race. By explaining your thoughts on the matter, it becomes a "teachable moment" for all of us ...one more lesson from one of our best.

 

[pigskinliquors]

I'll second Bostonfred = Grue, you da' man. I'm hoping Bourbon will be a "fun-run" for all of us! Everyone, be careful out there as it starts to heat up. I'm still battling my groin injury. I have PT set up for later this week, and can hopefully find a way to heal.

 

[gruecd]

Grue - thanks for explaining. I felt so bad, hearing about your early 'collapse,' knowing how sucky it feels to realize you're having a bad day so early in the race. By explaining your thoughts on the matter, it becomes a "teachable moment" for all of us ...one more lesson from one of our best.

Thanks, tri. I've gotta drive 4-1/2 hours to Cedar Rapids tomorrow afternoon. I'll try calling you from the road to catch up. I wanna hear more about your race weekend anyway!And as far as the lesson to be learned, I'm not really sure exactly what it is. I don't want to discourage people from setting aggressive goals, because there's nothing to be gained by playing it safe all the time, either. Sometimes you have to go for it. You just need to be aware of the potential consequences, and while I was definitely prepared for the physical pain, I guess I wasn't quite ready for the emotional let-down.

Now I'm just trying to channel that disappointment and use it to fuel an awesome training cycle for this fall. Weather permitting, I figure I've got two good shots at sub-3 with fast courses in Milwaukee and Houston. Hopefully I won't need the second one.

 

[Ned]

Thanks, guys. I appreciate the kind words. I guess only time can take away the disappointment of a bad race.

Ned - Refresh my memory. What marathon are you doing again??

Running the Delaware Marathon on 5/15. It's a small race (capped at 2,500 total across the marathon, half marathon, and relay), but its 15mins from my house. I didn't want to travel far for my first. I'm a bit disappointed it's a 2 loop race, but oh well. I'm familiar with the area - its gorgeous up there.

I was wondering about how things should feel during the race since I have no clue what a long run feels like on fresh legs.

Ned - with fresh legs and the energy of the race environment, a controlled, desirable pace will feel like you're baby stepping. I don't recall if you have a Garmin. If so, that will help to confirm that your modest pace is, in fact, the desired pace. Grue - thanks for explaining. I felt so bad, hearing about your early 'collapse,' knowing how sucky it feels to realize you're having a bad day so early in the race. By explaining your thoughts on the matter, it becomes a "teachable moment" for all of us ...one more lesson from one of our best.

I do have a Garmin and will be relying on it heavily. If not for this little gadget, there's no way I'd have the self control to pace myself through a marathon. "teachable moment" is a perfect way to put it.

 

[eoMMan]

Thanks, guys. I appreciate the kind words. I guess only time can take away the disappointment of a bad race.

Ned - Refresh my memory. What marathon are you doing again??

Running the Delaware Marathon on 5/15. It's a small race (capped at 2,500 total across the marathon, half marathon, and relay), but its 15mins from my house. I didn't want to travel far for my first. I'm a bit disappointed it's a 2 loop race, but oh well. I'm familiar with the area - its gorgeous up there.

I was wondering about how things should feel during the race since I have no clue what a long run feels like on fresh legs.

Ned - with fresh legs and the energy of the race environment, a controlled, desirable pace will feel like you're baby stepping. I don't recall if you have a Garmin. If so, that will help to confirm that your modest pace is, in fact, the desired pace. Grue - thanks for explaining. I felt so bad, hearing about your early 'collapse,' knowing how sucky it feels to realize you're having a bad day so early in the race. By explaining your thoughts on the matter, it becomes a "teachable moment" for all of us ...one more lesson from one of our best.

I do have a Garmin and will be relying on it heavily. If not for this little gadget, there's no way I'd have the self control to pace myself through a marathon. "teachable moment" is a perfect way to put it.

Which Garmin model do you use?

 

[sho nuff]

Just trying to pick my half for the fall right now. At least the first one.

Have 2 recommended to me..."The Middle Half"...Murfreesboro TN...capped at 2500 and supposed to be pretty well run and a fast and flat course. About a 45 minute drive that morning. Not bad.

Or the Music City Half...not a big race at all from what I am reading...pretty flat...a bit closer to home and most of it run on a greenway with no traffic going at all. I think the first one may not close trafic off completely on all roads. May have a lane closed for runners.

There is a 3rd, the "I run for the party" half thats sponsored by the hard rock...though, I believe the course will be a little more hilly.

After that, there are a few Im liking for next spring.

 

[IvanKaramazov]

And as far as the lesson to be learned, I'm not really sure exactly what it is. I don't want to discourage people from setting aggressive goals, because there's nothing to be gained by playing it safe all the time, either. Sometimes you have to go for it. You just need to be aware of the potential consequences, and while I was definitely prepared for the physical pain, I guess I wasn't quite ready for the emotional let-down. Now I'm just trying to channel that disappointment and use it to fuel an awesome training cycle for this fall. Weather permitting, I figure I've got two good shots at sub-3 with fast courses in Milwaukee and Houston. Hopefully I won't need the second one.

I typed up a response to your earlier post and deleted it because I wanted to chew it over a little. You're raising a point that I've spent quite a bit of time thinking about during this cycle. My own marathon is less than a month away (5/21). My training has gone pretty well, and I've spent the entire cycle preparing for 3:50 (8:47/mi), which would be a PR by almost 9 minutes. Okay, it's not the same as aiming for sub-3:00, but it's an aggressive but not unachievable goal for somebody like me to shoot for. But I keep asking myself if it's really worth it to risk the emotional downside of a blown race just to hit an arbitrary race time that nobody but me cares about. I've only done two marathons in the past (one bad, one good), so while I'm not new to the distance, it isn't like I've done a ton of these where a single bad outcome wouldn't be a big deal. And it's not like this is a half, where if you have a bad result you can wash the taste out of your mouth a month later. This is the only marathon I'll do this year, and there's a good chance that I won't be able to do another one for 18+ months depending on my work schedule. Whatever happens in May is something that I'll have to live with for a pretty long time. Part of me just wants to have a good experience with this race -- with a more conserative time goal -- and be happy instead of blowing up and having that gnaw at me for the next year or so. I still have my last 22-miler to do, so I'll see how that goes before I make any firm decisions. Right now, I'm thinking about aiming for a 9:00 pace, which would still give me a PR by a couple of minutes, and only shooting for 8:47 if race-day conditions are very good. But this is based more on utility maximization and weighing the psychological benefits/costs of a good race that maybe could have been a little better versus shooting for a really good race with a serious chance of a meltdown.This is just me thinking out loud, on a point that your posts did a great job of raising.

 

[Peter_Griffin]

Darren, I don't know how you deal with that heat. We get some hot and muggy conditions here in Jersey but only for a few months in the summer and I can usually avoid it by going out at 5:00 am if I have to.

Poor Ned, you start training for your marathon in the winter and now you get to suffer in the heat. I'll be doing a rain/cool weather dance for you on race day. At least you took it easy on your last long run.

Grue, way to get back up on the horse. Sometimes you just have a bad day. It happens. It just sucks when its a marathon because you can't exactly go get em next weekend. I'm sure you'll go under 3 on one of those faster courses, especially of you train with that goal in mind. It's not like Boston was a cakewalk course anyway. Tailwind or no tailwind, you still have to run up and down the hills.

 

[El Floppo]

hi

 

[Peter_Griffin]

And as far as the lesson to be learned, I'm not really sure exactly what it is. I don't want to discourage people from setting aggressive goals, because there's nothing to be gained by playing it safe all the time, either. Sometimes you have to go for it. You just need to be aware of the potential consequences, and while I was definitely prepared for the physical pain, I guess I wasn't quite ready for the emotional let-down. Now I'm just trying to channel that disappointment and use it to fuel an awesome training cycle for this fall. Weather permitting, I figure I've got two good shots at sub-3 with fast courses in Milwaukee and Houston. Hopefully I won't need the second one.

I typed up a response to your earlier post and deleted it because I wanted to chew it over a little. You're raising a point that I've spent quite a bit of time thinking about during this cycle. My own marathon is less than a month away (5/21). My training has gone pretty well, and I've spent the entire cycle preparing for 3:50 (8:47/mi), which would be a PR by almost 9 minutes. Okay, it's not the same as aiming for sub-3:00, but it's an aggressive but not unachievable goal for somebody like me to shoot for. But I keep asking myself if it's really worth it to risk the emotional downside of a blown race just to hit an arbitrary race time that nobody but me cares about. I've only done two marathons in the past (one bad, one good), so while I'm not new to the distance, it isn't like I've done a ton of these where a single bad outcome wouldn't be a big deal. And it's not like this is a half, where if you have a bad result you can wash the taste out of your mouth a month later. This is the only marathon I'll do this year, and there's a good chance that I won't be able to do another one for 18+ months depending on my work schedule. Whatever happens in May is something that I'll have to live with for a pretty long time. Part of me just wants to have a good experience with this race -- with a more conserative time goal -- and be happy instead of blowing up and having that gnaw at me for the next year or so. I still have my last 22-miler to do, so I'll see how that goes before I make any firm decisions. Right now, I'm thinking about aiming for a 9:00 pace, which would still give me a PR by a couple of minutes, and only shooting for 8:47 if race-day conditions are very good. But this is based more on utility maximization and weighing the psychological benefits/costs of a good race that maybe could have been a little better versus shooting for a really good race with a serious chance of a meltdown.This is just me thinking out loud, on a point that your posts did a great job of raising.

If you've been training for 3:50 and hitting your times in training I say go for it (weather permitting of course). When I did Philly last November, I was shooting for 3:10 and ahead of pace before falling apart at mile 20. It sucked. Last week in Boston I again wanted to shoot for 3:10 if possible but wasn't going to force it if it wasn't there as I may not be back to Boston for a few years. I knew pretty early on that it wasn't going to happen so I just tried to settle into a nice pace and enjoy myself. Maybe on race day you can start off in the 8:47 range and if you're just not feeling it early, back off and enjoy the ride.

 

[gruecd]

If you've been training for 3:50 and hitting your times in training I say go for it (weather permitting of course).

I think that's the key right there. In my case, I really hadn't been training for sub-3, so there was nothing (other than my ego and a couple of well-meaning friends) to indicate that I was capable of doing it. In hindsight, that makes my decision to go for it look pretty stupid. If you've been able to knock out a couple of marathon-pace runs at 3:50 pace, then by all means, give it a shot!One thing I will stress, though. If you start hurting a little bit during the race, don't be too quick to dismiss your goal. Your body responds to stress in waves. You can think your way out of fatigue.

 

[FBG26]

Which Garmin model do you use?

Love my 405

 

[pigskinliquors]

One thing I will stress, though. If you start hurting a little bit during the race, don't be too quick to dismiss your goal. Your body responds to stress in waves. You can think your way out of fatigue.

It ALWAYS gets better, after it get worse... or, It NEVER always gets worse.

 

[tri-man 47]

If you've been training for 3:50 and hitting your times in training I say go for it (weather permitting of course). When I did Philly last November, I was shooting for 3:10 and ahead of pace before falling apart at mile 20. It sucked. Last week in Boston I again wanted to shoot for 3:10 if possible but wasn't going to force it if it wasn't there as I may not be back to Boston for a few years. I knew pretty early on that it wasn't going to happen so I just tried to settle into a nice pace and enjoy myself. Maybe on race day you can start off in the 8:47 range and if you're just not feeling it early, back off and enjoy the ride.

I agree that if you honestly feel you've trained for a certain pace, then give it a shot. I went for a certain pace and time at Boston, and while I fell off that pace over the final 4 miles, it only meant that it got more difficult. But that just caused me to struggle to hold a decent pace through to the end. I didn't full-out bonk ...I just couldn't hold my pace. It didn't cause me to walk or anything. So if you want to challenge yourself, based on your training, then do so!

 

[gruecd]

Which Garmin model do you use?

Love my 405

I will be buying the new 610.
.

 

[Darrinll40]

hi

hi, back at ya.

 

[Darrinll40]

Darren, I don't know how you deal with that heat. We get some hot and muggy conditions here in Jersey but only for a few months in the summer and I can usually avoid it by going out at 5:00 am if I have to.

PG, I ##### about the heat a lot, but when I am at a good running weight it really doesn't effect me very much. It does make the cool runs that much better. A good running weight for me is between 195 and 205. Right now I am hanging out at about 221, but that is much better than the 245 I was last summer.

 

[tri-man 47]

hi

hi, back at ya.

It's just floppo. Nothing to see here, please move along.

 

[wraith5]

hi

hi, back at ya.

It's just floppo. Nothing to see here, please move along.

right - it's like when Wraith does a flyby.

 

[Dexter]

Oh, and a couple of other things.

1. The triathlon thing is probably gonna have to wait another year. Swimming lessons have been inconsistent, and my original plan to not run an early fall marathon went by the wayside after my craptastic performance in Boston.

2. My new plan is to train like hell this summer to attempt sub-3 at Milwaukee Lakefront on 10/2, which is only five days before Bourbon Chase. I probably won't run at all in between, and Bourbon will likely be all "fun run" for me. Hope you guys don't mind.

As one of if not the slowest runner on the team I don't care. Having fun >>>>>>> serious. Besides we are doing a race called the bourbon chase how serious can one team get?

 

[Dexter]

I have a lot of work travel scheduled for the next 2 weeks so I hope it doesn't screw up my training. I plan on taking my running gear, but yeah I never run so we'll see.

Did a quick 1.5 mile run at 9:00 pace. I'm also swimming tonight.

 

[prosopis]

Prosopis - another option for non-medical advice would be to get a (free) ID at the Runner's World site, then post your injury description to an appropriate forum. I'd bet you get some good ideas. (To get the crowd to warm up to you as a newbie, it might be wise in your orginal post to say that some regular posters suggested you stop in for some assistance.)

Thanks for the advice. Today i did the elyptical as I really want to baby this. After the elyptical I was doing knee lifts just to see how it would feel. Right leg felt fine. Left leg did not feel all that bad but it felt different and when i lower my left leg I can feel and hear all my vertebrae in my lower back clicking. I am trying to get an appt with an osteopath.

 

[Dexter]

Pool was closed today so it looks like I'm going to spend an hour on the bike trainer. MY FAVORITE THING!

 

[prosopis]

Wow!!!

Lots of good reading in here today. I dont know where I would be with out all you guys. I will be checking out runnersworld injury thread tonight during Dbacks game.

 

[Ned]

Which Garmin model do you use?

Love my 405

I will be buying the new 610.

Oooooh. That's perty. That must have been what that Davila chick was wearing. I saw her swiping at her watch a ton during the last few miles (Boston). eomman - I have the 305 and love it. It's bulky but for the price you can't beat it.

Awesome discussion about goal setting. I've really been struggling with what to shoot for other than just finishing. All of my pace runs have been between 8:55-9:05. If I follow my gut (assuming good conditions) I think I can go sub 9:00 pace. But in all honesty it's an educated guess.

Great info/anecdotes to contemplate.

 

[IvanKaramazov]

eomman - I have the 305 and love it. It's bulky but for the price you can't beat it.

Same here. The 205 and 305 look kind of dorky, but my wife has the 405 and has a tough time getting it to work. Buttons > Bezel.

 

[Peter_Griffin]

eomman - I have the 305 and love it. It's bulky but for the price you can't beat it.

Same here. The 205 and 305 look kind of dorky, but my wife has the 405 and has a tough time getting it to work. Buttons > Bezel.

205 user here I prefer the larger display as its easier to read (I also got it for $125 after newer models came out)

 

[Darrinll40]

eomman - I have the 305 and love it. It's bulky but for the price you can't beat it.

Same here. The 205 and 305 look kind of dorky, but my wife has the 405 and has a tough time getting it to work. Buttons > Bezel.

205 user here I prefer the larger display as its easier to read (I also got it for $125 after newer models came out)

I use the 305, which can still be had at a great price. Though none of the HR monitors work with my body so I gave up on that stat. Just as well, I have enough to worry about running in redneckville.

 

[El Floppo]

I went running. THREE times.

eta: don't look at me.

 

[FBG26]

Biked home from work today... 17 miles @ 4 min/miles. Problem is its supposed to rain in the morning and my car is at work...

 

[BassNBrew]

Yo friends. Still looking for a few more in the Footballguys Spring Survivor leagues. check it out in the mock draft forum. http://forums.footballguys.com/forum/index.php?showtopic=589378&st=0

 

[prosopis]

Prosopis - another option for non-medical advice would be to get a (free) ID at the Runner's World site, then post your injury description to an appropriate forum. I'd bet you get some good ideas. (To get the crowd to warm up to you as a newbie, it might be wise in your orginal post to say that some regular posters suggested you stop in for some assistance.)

That's good advice. Their "Injuries" forum is very good.

Here is my post at runners world.http://www.runnersworld.com/community/forums/injury-prevention/injuries/left-leghipglute-problem

Maybe some of you regulars could check in there and give it some credence.

 

[Dexter]

eomman - I have the 305 and love it. It's bulky but for the price you can't beat it.

Same here. The 205 and 305 look kind of dorky, but my wife has the 405 and has a tough time getting it to work. Buttons > Bezel.

205 user here I prefer the larger display as its easier to read (I also got it for $125 after newer models came out)

I use the 305, which can still be had at a great price. Though none of the HR monitors work with my body so I gave up on that stat. Just as well, I have enough to worry about running in redneckville.

Best Buy has the 305 on clearance for as low as $60. Ignore the price and have them scan it to see clearance price. YMMV depending on inventory.

 

[BassNBrew]

Been on vacation for the last week.

Two weekends ago I hosted our local RAAM team (Ride Across America) for a weekend training weekend in the mountains. Good time and I joined in on some of the rides.

Friday eve: 13 miler including a 5.5 mi, 1675 ft climb up Beech mt with grades up to 18.6%. Averaged 8 mph on the climb which took 41 min. Ouch.

Friday nite: Drove the van for some riders doing a nite descent down a 1500 ft, 3.1 mile descent. They hit speeds of 40 mph in the dark and the wind was gusting to 30 mph blowing leaves everywhere. Absolutely a wild time.

Sat morn: 21 mile TT effort. Averaged a weak 16 mph in a ride with 1600 ft of climbing. In this loop I hit all weather extremes including fog, sun, torrential down pours, winds up to 30 mph, and crossing creeks spiling across the roads.

Sat out the afternoon session for a 5 mile run.

Sat eve: 16 miles, 1550 ft climbing, 15 mph ride.

Sat eve: 3 mile run / walk. I was cooked by this time.

Sun morn: 13 mi, 1150 ft climbing, 16 mph

Sun afternoon: 16 mi, 2125 ft climbing, 12 mph avg. Inc a 4.8 mi climb, 1300 ft, 7.7 mph.

The RAAM team departed and a buddy joined me for 3 days of turkey hunting and fishing. no luck on the birds but we slayed some trout and beers. Need all 3 days to recover from the weekend.

Thur ride: Previewed the Grizzly metric course which I'm slated to ride before the Grandfather marathon. Didn't go so well. 63 miles, 6700 ft of climbing, 13.8 mph average. Ride time was 4h34m and I skipped a mile of climbing and 2 miles of descent which would have added another 15 min of ride time. This course is one of the most brutal I've ever riden. Keys climbs: 1675 ft over 5.5 mi, 1150 ft over 6.5 mi, 660 ft over 3.7 mi, 1020 ft over 8.5 mi, 400 ft over 1 mi, and 300 ft over 1.25 mi. There's a 2.25 mi gravel section with 300 ft of climbing and 300 ft of descending and grades up to 12% before the signature climb starts.

Needless to say I was hobbling off the bike and today is the first day I've felt recovered. Would have run today but the dishwasher sprang a leak and i've been chasing a part all around western NC. Sucks prepping for a marathon and not running for 10 days. Will get a more formal training plan together later this week for you guys to pick apart.

 

[eoMMan]

eomman - I have the 305 and love it. It's bulky but for the price you can't beat it.

Same here. The 205 and 305 look kind of dorky, but my wife has the 405 and has a tough time getting it to work. Buttons > Bezel.

205 user here I prefer the larger display as its easier to read (I also got it for $125 after newer models came out)

I use the 305, which can still be had at a great price. Though none of the HR monitors work with my body so I gave up on that stat. Just as well, I have enough to worry about running in redneckville.

Best Buy has the 305 on clearance for as low as $60. Ignore the price and have them scan it to see clearance price. YMMV depending on inventory.

Thanks for all of the information, guys.

 

[tri-man 47]

Prosopis - another option for non-medical advice would be to get a (free) ID at the Runner's World site, then post your injury description to an appropriate forum. I'd bet you get some good ideas. (To get the crowd to warm up to you as a newbie, it might be wise in your orginal post to say that some regular posters suggested you stop in for some assistance.)

That's good advice. Their "Injuries" forum is very good.

Here is my post at runners world.http://www.runnersworld.com/community/forums/injury-prevention/injuries/left-leghipglute-problem

Maybe some of you regulars could check in there and give it some credence.

I'll give it a day or two, which could help give it a courtesy bump if others haven't responded ...don't let me forget (I'll be leaving Thursday a.m. for Cali and not bringing my laptop). The RW threads seem to be less active than here, so don't get too anxious. Reading that report, though, makes it sounds like you're misaligned, and that might be pinching nerves or something (no, I really don't know what I'm talking about). If you work in an OR, couldn't you snoop around and get some ideas there? Being on your feet a lot could be an opportunity to add some movements to help out ...once you've got a bead on what's causing the problem!

 

[tri-man 47]

Besides we are doing a race called the bourbon chase how serious can one team get?

Dexter, I'd like to introduce you to my friend, gruecd. (But if our guy does a fall marathon, even he might throttle back to our mortal level.]

 

[eoMMan]

When you guys are adding distance to your runs over a period of time, how much do you add each week? Maybe 1/2 mile? 1 mile?

I ran a little over 5 miles yesterday on the treadmill. I've done 5+ in the past but this is the first time I've done it in several months. I'd like to gradually add more distance each week without hurting myself.

Do I just keep the same pace and go a little longer each week?

 

[FBG26]

Biked home from work today... 17 miles @ 4 min/miles. Problem is its supposed to rain in the morning and my car is at work...

Did the reverse trip this morning in 3.5 min/miles. Nothing like a little wind & rain to motivate you to go a bit faster.

 

[tri-man 47]

When you guys are adding distance to your runs over a period of time, how much do you add each week? Maybe 1/2 mile? 1 mile?I ran a little over 5 miles yesterday on the treadmill. I've done 5+ in the past but this is the first time I've done it in several months. I'd like to gradually add more distance each week without hurting myself. Do I just keep the same pace and go a little longer each week?

The rule of thumb is adding no more than 10% mileage each week, though I've done more than that. Just be careful - don't go from 5 miles to 10 miles, or take a 20 mile week up to 30. As you build mileage, it's good to build for two (or three) weeks, then back off the mileage for a week to let the body regroup.

 

[IvanKaramazov]

When you guys are adding distance to your runs over a period of time, how much do you add each week? Maybe 1/2 mile? 1 mile?I ran a little over 5 miles yesterday on the treadmill. I've done 5+ in the past but this is the first time I've done it in several months. I'd like to gradually add more distance each week without hurting myself. Do I just keep the same pace and go a little longer each week?

The usual rule of thumb is that it's safe to bump your weekly mileage and/or your long run distance by 10% per week, so in your case that works out to half a mile per week. That's a little over-conservative though, and if you're doing your long run at a relaxed, easy pace you would probably be fine increasing it by a mile per week. Don't do this every week though. It's a good idea to designate every third week or so a "recovery week" where you drop your long run back to something easy, or you can skip your long run altogether. In other words, do a progression like 5 - 5.5 - 6 - 4 - 7 - 8 - 4 etc.Edit: I took way too long to write that up, and got scooped by tri-man. :(

 

[Peter_Griffin]

When you guys are adding distance to your runs over a period of time, how much do you add each week? Maybe 1/2 mile? 1 mile?I ran a little over 5 miles yesterday on the treadmill. I've done 5+ in the past but this is the first time I've done it in several months. I'd like to gradually add more distance each week without hurting myself. Do I just keep the same pace and go a little longer each week?

I agree with tri-man and Ivan, 10% per week is the general rule for increasing total mileage. Was that 5 miler the first time you've run at all in the last several months or the first time you've done 5 in that time? Also, how do you feel today after the 5? Gradual increases are the key but your body will also let you know if you're doing too much too soon.Finally, I'll add that anything more than 6 miles on the treadmill and I want to jump out the window. But that's just me.As for my update, I did my first run after Boston on Friday, a 6 miler with my wife. I never would have run 6 and probably wouldn't have run that soon but I don't get many opportunities to run with her. My legs were still a bit sore/tired so I took the weekend off. Back to normal now and did a nice easy 5 in the fog this morning. Darren will probably laugh but I was ######## about it being 60 degrees by the time I got home.

 

[gruecd]

Darren will probably laugh but I was ######## about it being 60 degrees by the time I got home.

That's OK. I laugh at Darren and prosopis #####ing about it being 50 degrees during the "winter."

 

[eoMMan]

When you guys are adding distance to your runs over a period of time, how much do you add each week? Maybe 1/2 mile? 1 mile?I ran a little over 5 miles yesterday on the treadmill. I've done 5+ in the past but this is the first time I've done it in several months. I'd like to gradually add more distance each week without hurting myself. Do I just keep the same pace and go a little longer each week?

I agree with tri-man and Ivan, 10% per week is the general rule for increasing total mileage. Was that 5 miler the first time you've run at all in the last several months or the first time you've done 5 in that time? Also, how do you feel today after the 5? Gradual increases are the key but your body will also let you know if you're doing too much too soon.Finally, I'll add that anything more than 6 miles on the treadmill and I want to jump out the window. But that's just me.As for my update, I did my first run after Boston on Friday, a 6 miler with my wife. I never would have run 6 and probably wouldn't have run that soon but I don't get many opportunities to run with her. My legs were still a bit sore/tired so I took the weekend off. Back to normal now and did a nice easy 5 in the fog this morning. Darren will probably laugh but I was ######## about it being 60 degrees by the time I got home.

Thanks PG, Ivan and tri-man for the tips.No, the 5 mile run wasn't the first time I ran in past few months. I've been running anywhere from 3 mile runs to 4.5 mile runs. My legs are a little sore but not bad. I was thinking about running again tonight.Are you saying that 60 degrees is too hot or too cold for you? That seems almost perfect for running I think. Something like 70 would probably be ideal to me.