Ned
Footballguy
When do you run your striders? Before, during, or after the main run?
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Ran a 10k in June (8 Viewers)
- Thread starter GStrot
- Start date
mr. furley
Footballguy
jogging steadily along into a fair headwind.. at my normal pace.. feeling good.
forgot that i was running by the Army recruitment center. only until some guy probably 15 years my junior loped past at about 10mph looking like he was hardly trying. :hitL
forgot that i was running by the Army recruitment center. only until some guy probably 15 years my junior loped past at about 10mph looking like he was hardly trying. :hitL
gruecd
Footballguy
I do 'em during the run, usually spread out during the last 2-3 miles. Run one, let my breathing get back to normal, do another one, etc. I also have friends that do 'em afterwards as an add-on. It's really up to you. For what it's worth, I also don't worry about making them exactly 100M each. I just kinda go by feel, and usually end up being close to 100M anyway.
Forgot to mention this in my marathon race report...probably for good reason.
Had the rap rolling the last half of the race. There was one guy who I passed at a water station that caught back up to me much later. I guess I was rapping along and had just finished the lyric...man that biocth runs heavy...when I hear...dude, what are you listening to? I told him rap and he said whatever gets you by. I said have a good race tri-man.
gruecd
Footballguy
IvanKaramazov
Footballguy
Forgot to mention this in my marathon race report...probably for good reason.
Reginald Cornsilks
Footballguy
If you want this mix - let me know and I'll upload it:
Tupac - Holla At Me - 4:55
Lil Wayne - Got Money - 4:04
DMX f. Lox - #####s Done Started Something - 5:10
Jay Z - Show Me What You Got - 3:43
Kanye West - Can't Tell Me Nothing - 4:31
Fabolous - Get Right - 4:35
Jay Z - Interlude 2 - 2:53
Lupe Fiasco - Daydreamin' - 3:55
LL Cool J f. Keith Murray, Foxy Brown, Prodigy - I Shot Ya - 5:02
Notorious BIG - Ready To Die - 4:24
Eminem - Infinite - 4:01
Wu Tang Clan - Protect Ya Neck - 4:51
Canibus - 2nd Round Knockout - 4:36
Nas - The Message - 3:56
Notorious BIG - Machine Gun Funk - 4:17
The Game - One Blood - 4:17
T.I. - What You Know - 4:34
50 Cent - What Up Gangsta- 2:59
Tupac - Only God Can Judge Me - 4:57
O.C. - Times Up - 3:27
total Time: 1:25:05
Tupac - Holla At Me - 4:55
Lil Wayne - Got Money - 4:04
DMX f. Lox - #####s Done Started Something - 5:10
Jay Z - Show Me What You Got - 3:43
Kanye West - Can't Tell Me Nothing - 4:31
Fabolous - Get Right - 4:35
Jay Z - Interlude 2 - 2:53
Lupe Fiasco - Daydreamin' - 3:55
LL Cool J f. Keith Murray, Foxy Brown, Prodigy - I Shot Ya - 5:02
Notorious BIG - Ready To Die - 4:24
Eminem - Infinite - 4:01
Wu Tang Clan - Protect Ya Neck - 4:51
Canibus - 2nd Round Knockout - 4:36
Nas - The Message - 3:56
Notorious BIG - Machine Gun Funk - 4:17
The Game - One Blood - 4:17
T.I. - What You Know - 4:34
50 Cent - What Up Gangsta- 2:59
Tupac - Only God Can Judge Me - 4:57
O.C. - Times Up - 3:27
total Time: 1:25:05
Ned
Footballguy
:spittake:
tri-man 47
Footballguy
If you mentioned this earlier, my apologies. Anyway - great!!! As always, we look forward to the report.---Bnb --- good stuff! 
:finger: 
sports_fan
Footballguy
Thanks man.Hi All!
Ned: There unfortunately won't be any positive "side benefits" from my groinal-area steroid shot (not that I know of at least)Crazy that you lost 7.2 lbs. You definitely need to drink more water than you are during your runs. Awesome that you are seeing extra energy in life as well!
Tri-Man: Great tip on the lunges. I'm really concentrating on my foot strike now to avoid further injury, and need to get back into adding lunges to my routine. Regarding your shoulder, I wouldn't think it's dislocated. I know there is a superhuman/Triman joke in here = It's just your superpowers causing physical imbalance; but my guess is that it's a cartilage (or lack there-of) problem. Get to Dr. and ask them to give you an MRI. It was awesome to see how detailed my results were. I'm also all in for having Darrin pick up my slack.
FBG26: Great 18 miler, and the Warrior Dash sounds like it was a blast. I've been looking at these for awhile, and might need to finally do one.
Gruecd: Another unbelievable 17! Great to have a good run, after a sub-par one. Even more incredible is putting up 64 miles in the heat. Wow!
ShoNuff: Way to rock the PR. In the heat as well!!!
Darrin: The time off will suit you well. You will be so ready for the Chase. Good luck getting rid of your last extra pounds. You've certainly shown you can do it in the past.
Reginald: Since I have to run routes just to find hills, it has to have been a nice break for you to find some flat.
Sports_Fan: GREAT progress!!!!!!!!!!!!!!
Sand: So glad you are ok. Not fun. As BnB asked; how are you feeling today?
IvanK: Outstanding intervals :jealous: = I can't wait to be able to do some speed work again.
Prosopsis: Smart move to call your son. That heat with no water is nothing to mess with. I second Grue; get yourself a Camelback
___________________________
My update:
I took a day off on Saturday after 6 straight workout days (it's awesome that this is news now!) and did a 200 mile motorcycle ride instead of a short bike ride (wind therapy was needed). Yesterday I got a 2.5 mile run in. My Garmin ran out of juice approx. .5 miles in, so I didn't have any data. It was 102 degrees so I'm actually glad there isn't much proof of my pace or HR. I was shocked to complete the route with something left in my legs. More importantly, I'm not feeling any extra pain post any of these workouts. Today I'll be hitting the pool for a workout for the first time since February. I am currently carrying 12 more pounds than I did at this time last year, and some of that is extra muscle as I had replaced cardio with weight workouts prior to last week. I'm hoping to keep lifting lightly while shedding at least 7 of these pounds next month. God bless cardio!
I really appreciate the encouragement.Nice job yourself. Running in 100 degree heat is nuts.
Ned
Footballguy
Thanks for the tips. I think I sorta goofed on this workout, but what are you gonna do?Today was 8mi GA with 10x100 striders. I did the 10 between miles 2-7, which I think was too spread out. I also didn't go full bore - maybe about 80% effort. Do you go max effort on these? The book sort of elludes to not going balls out, but I could be wrong. Each one was a 5:50ish pace, FWIW. Total run was 9:03 pace @ 153 HR. Those striders skew the data some, but I felt really strong today. The last mile I relaxed it on the way back in and was still going at a 9:08 clip. I shouldn't be running MP during these GA runs.
Reginald Cornsilks
Footballguy
Funny what a good run can do to you...
Woke up late (slept in til 7:00 accidentally).
Had a splitting headache.
And yesterday was the first day I tried lunges and squats so I was sore.
First 10 minutes were brutal.
By minute 20 my headache was gone and my legs were loose
By minute 30 which was my minute I was supposed to stop, I said f it, I feel great and did 10 more minutes for a total of 40.
Pace was comfortable...not my fastest, not my slowest.
Anyway - good start to the day with that news.
GL everyone out there today in the heat - be safe.
Woke up late (slept in til 7:00 accidentally).
Had a splitting headache.
And yesterday was the first day I tried lunges and squats so I was sore.
First 10 minutes were brutal.
By minute 20 my headache was gone and my legs were loose
By minute 30 which was my minute I was supposed to stop, I said f it, I feel great and did 10 more minutes for a total of 40.
Pace was comfortable...not my fastest, not my slowest.
Anyway - good start to the day with that news.
GL everyone out there today in the heat - be safe.
Steel Dillo
Footballguy
I made the 4 mile mark last night without dying, but my knees feel it this morning.
I've been taking Aleve before the runs to keep the pain/swelling away, but I don't want to become dependent on it. Going to look at some compression braces to see if that will help.
I've been taking Aleve before the runs to keep the pain/swelling away, but I don't want to become dependent on it. Going to look at some compression braces to see if that will help.
IvanKaramazov
Footballguy
From your first post, it sounds like you have some previous background with distance running (HS?). So you might know this already, but here it is regardless: your knees should not be "feeling it" the day after a 4 mile run. A little soreness and stiffness is natural when you're building up mileage, but if you feel that you need ibuprofen on a regular basis, that should be a huge warning sign that something is wrong.One possibility is that you're trying to do too much too soon. If you've really only been running for the past few weeks, pushing out to 4 miles three times a week might be a little too much, especially if you're pushing the pace on them. Or that might be totally fine if you were pretty fit otherwise. Keep in mind that it takes a little while for muscles, joints, ligaments etc. to get accustomed to the pounding they take when you're running. You need to ease into things when you're getting started. Another possible issue is with your shoes. Did you get fitted for running shoes that are designed for your foot type? Or are you running in an old pair of sneakers that you pulled out of the back of your closet. 99% of people do the latter, and almost without exception it will absolutely murder your knees. If that's what's happening, they will not get better on their own and eventually you'll develop tendonitis. If you already have good running shoes, then obviously ignore this point, but if you don't, you need some ASAP.Like I said, if what you're feeling is really just a little soreness, then you're probably fine, but knee pain is pretty much always something to pay careful attention to.
tri-man 47
Footballguy
Walnutz - I'd say that, in general, your easy/moderate runs should be in a HR range of 140s-150s. Don't be shy about running slow. That's the time that your system can improve your aerobic capacity. That process can take months, not weeks, so you have to be patient. If you're itching to "work hard," you can do that with some cross-training ...do some hill training or track intervals, or switch it up and add some strength training.
Sand
Footballguy
Seen an ortho about that?
gruecd
Footballguy
No, you should not be going "balls out" (i.e., sprinting) on the strides, and no, you really shouldn't be running MP during your GA runs. But you obviously already know that.
Regarding the strides, I think you were just fine doing them the way you did. They're really meant for focusing on form and improving your turnover more than anything else. Here's the link that I've posted a few times before. A helpful reminder, if nothing else.
Exactly what part of the knee?I had runner's knee issues and three things remedied the problem or at least made it bearable during the runs up to 3.5 to 4.5 hours.1) Shoes - Switched to Nike Vomeros which are a neutral and heavily cushioned shoe. I had been in a lighter shoe and this pushed the pain from 1 mile to 3-4 miles.2) Knee extensions - Hit the single leg knee extensions every day I went to the gym. This pushed the pain from mile 3-4 to mile 8-10.3) Knee straps - Didn't eliminate the pain, but made it bearable for longer double digit runs. The pain went away also immediately after running and didn't linger like it previously had.The other issue I had was trail running. The uneven surfaces killed any benefit of the softer surface.
gruecd
Footballguy
Up and at 'em at 5 AM today, and hit the road about 12-1/2 hours after last night's hard 9-miler for another 14. Legs felt pretty heavy the first 10+ miles, but I wasn't trying to hit any particular paces, so I kinda just went with it. Felt quite a bit better the last 3-4 miles, and ended up averaging 7:59/mile with a big negative split (57:40/54:05). It was a beautiful morning for a run with sunny skies and temps in the low 60s.
That's 40 miles for me in the last 3 days. Tomorrow is a 4/6 recovery double, and then I believe I've got 12 on Thursday. This is how we earn it.
That's 40 miles for me in the last 3 days. Tomorrow is a 4/6 recovery double, and then I believe I've got 12 on Thursday. This is how we earn it.
IvanKaramazov
Footballguy
How far off are you from your A race -- is it still Houston? Sorry to sound like a broken record, but this volume is hard to wrap my mind around. I know lots of people do 70+ mile weeks, but actually seeing it spelled out explicitly day-by-day really drives home how tough this is.
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sho nuff
Footballguy
Doesn't sound like that midweek run was too bad.I wish I could get my tired butt out of bed to run in the mornings...but I like sleep.
gruecd
Footballguy
No, my "A" race is Milwaukee Lakefront on 10/2, so a little less than 10 weeks. Houston is my back-up.
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Ned
Footballguy
Good to know, thanks. I really enjoyed the striders. It was pretty refreshing and a nice change of pace. It was nice to get up on the toes for a little bit.40 in 3 days?? You're doing my weekly mileage in 3 days. Kick ###, man.No, you should not be going "balls out" (i.e., sprinting) on the strides, and no, you really shouldn't be running MP during your GA runs. But you obviously already know that.
gruecd
Footballguy
Believe me--I do, too. I do the majority of my running (and essentially all of my "quality" workouts) in the late afternoon/evening, but I hate having those 2-hour runs looming over me all day, so I usually just suck it up, get up early, and get the damn things over with.
tri-man 47
Footballguy
8 miles for me this morning - all consciously as a mid/forefoot-strike. Huh.
I see the doc tomorrow about my shoulder. Very weird - when I lift both arms in the classic muscle pose, things look normal. But when I try to lift the elbows out and up, my left shoulder hitches and the shoulder and collar bone rise an inch or two higher than the right side. I can get the elbow almost parallel to the ground, but not beyond that. Something's wacky in there.
Great running, grue! Let me say that if you're really serious about the October goal (and of course you are), I think you should watch your diet ...in particular, cut back on the beer/carbs/calories. You know that those few extra pounds could cost you the minute or two that you need for sub-3:00. It's ten weeks or so. Make the sacrifice!
I see the doc tomorrow about my shoulder. Very weird - when I lift both arms in the classic muscle pose, things look normal. But when I try to lift the elbows out and up, my left shoulder hitches and the shoulder and collar bone rise an inch or two higher than the right side. I can get the elbow almost parallel to the ground, but not beyond that. Something's wacky in there.
Great running, grue! Let me say that if you're really serious about the October goal (and of course you are), I think you should watch your diet ...in particular, cut back on the beer/carbs/calories. You know that those few extra pounds could cost you the minute or two that you need for sub-3:00. It's ten weeks or so. Make the sacrifice!
pigskinliquors
Dr. Parrothead
LMBO!!!!!!!!!!!! I literally just spit-up some of my coffee.Reginald: I'll gladly take a copy of your mix! [from the old-guy with hip problems]. It's also awesome that you had a good post lunge run. They are a great way to simulate tired legs at the end of a race, from the start of a run.
Sand: Great video and still my favorite Eminem song.
Steel Dillo: I'll second getting on orthoped to look at your knee. I went for the first time to one this month, and learned more than I could have possibly imagined about my deficiencies in my joints and how to manage them. Also, if you are already running 3+ miles, you should be shooting for more than 6 miles as your long run before attempting a 10 mile Tough Mudder. I'd shoot for a minimum of 8. You have plenty of time to get there, and to get there slowly (likely needed with your knee issues).Grue: Thanks a ton for the video. Strides likely need to get added to my routine this September. Also 40 miles in 3 days :shocked: Even when I was training for my last ultra, I peaked at 33 miles in one week. With my current expected training schedule, it is going to take me almost 4 full WEEKS to get to 40 miles. My peak weak for my schedule prior to the Bourbon will be 22 miles. Awesomely inspiring to see how dedicated you are.
____________________________________
My update:
I finally got back in the pool again last night (first since January). I did a 50, 100, 200, 400, 200, 100, 50 (1,100 total) yard workout. I struggled a bit during the 400, and was darn slow, but I'm just happy to be back at it! I thought about doing a 20 mile bike ride this morning followed by a 2.5 mile run tonight, but skipped the bike ride as It's probably not best for me to doing double workouts when I'm struggling to get singles in. I'll do a gentle 3 mile run tonight in what will likely be 100+ degree weather. Less than 29 hours from willingly taking a shot to my groin
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gruecd
Footballguy
Thanks, and good advice on the nutrition. I'm already cutting back on the beer, and when I do drink, it's crappy light beer (ugh) instead of the Spotted Cow that I usually drink.Regardig the carbs/calories, it's a fine line between watching my weight and having the energy I need to get through 70-mile weeks, you know?
pigskinliquors
Dr. Parrothead
Holy Crap. I have not heard, or even thought of Spotted Cow in months, yet it was my second encounter with it this morning. One of my fellow faculty members just came into my office this morning and asked me what beer to bring back for me from his trip next week to Madison. I told him Spotted Cow!
gruecd
Footballguy
sho nuff
Footballguy
Love me some New Glarus.Also love the stuff from Bell's Brewery out of Michigan. Right now is the perfect time for an Oberon Ale.
Can't get most of it down here.
Sand
Footballguy
As usual you are an absolute beast.'gruecd said:
I hope you get that figured out. Definitely something for the doc to have a look at. And as far as weight loss, for Grue it comes out to about 2.5s/mile/lb. Or in Grue's specific case about a minute/lb. over the course of a marathon. I still find it amazing how huge that is. It is tough to manage being properly fueled and also shed weight, though.
This is a good book on the subject. I have it and it is excellent.
Awesome to see you are back at it!My update:
I finally got back in the pool again last night (first since January). I did a 50, 100, 200, 400, 200, 100, 50 (1,100 total) yard workout. I struggled a bit during the 400, and was darn slow, but I'm just happy to be back at it! I thought about doing a 20 mile bike ride this morning followed by a 2.5 mile run tonight, but skipped the bike ride as It's probably not best for me to doing double workouts when I'm struggling to get singles in. I'll do a gentle 3 mile run tonight in what will likely be 100+ degree weather. Less than 29 hours from willingly taking a shot to my groin
pigskinliquors
Dr. Parrothead
Good luck Tri-Man. I'd make sure to ask for an MRI. Also, if any other areas of your body (i.e., knees, feet, etc.) have any issues, have them look at those at the same time. An Ortho can give you amazing information with one. Sand: thanks! Any recommendations on how to slowly get back at this? I'm expecting to swim 2x per week from here forward. No tri's in my near future...yet.
tri-man 47
Footballguy
Sand - yes, I recall that formula. Thanks for digging it out. So for a marathon, 5 lbs = 5 minutes. Theoretically. Grue, good to hear you're backing off on the brews. Keep that extra minute or two in mind!As for me - rotator cuff. I went and saw our athletic trainer. We talked a bit and she put me through a range of motions. As we did a couple of motions where it caused pain, she was already nodding her head, anticipating that it was the rotator cuff. She mentioned a few stretches, recommended I do some careful strength work (which has been long neglected over the past several months of run-focused training plus the relentless doctoral work every night), and said be cautious with the shoulder and its positioning. I don't feel a need to see the doc tomorrow. I don't want to bother with a lot of tests just to hear the same thing. Our trainer was very definitive about the RC. I just need to be smart and disciplined about it, which I can do over the next several weeks with a lighter schedule.
eta: I work at a university, for those that wonder why we've got a trainer here at work.
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gruecd
Footballguy
Jesus, I drink once, maybe twice per week. The way you talk, people are going to think I have a problem or something. :(
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sho nuff
Footballguy
I think you do have a problem.In Wisconsin...and "ONLY" drinking once or twice per week. Whats wrong with you?
pigskinliquors
Dr. Parrothead
That might be the reason I'm not as quick as Grue. I drink just a "tad" bit more than he does
It could have something to do with him being younger, and working out quite a bit harder too though 
Tri: Rotator Cuff sucks, but at least it's manageable. I'd still get in MRI if you can. Had I had an MRI 7 months earlier, I wouldn't have missed 6 weeks of training. My Dr. is a Sports Medicine Specialist, and he was off on my diagnosis for both my knee and groin. He's been spot on for all of my other injuries, but he missed on these. I'd hate to imagine a world without your super-human abilities being at full-strength.
pigskinliquors
Dr. Parrothead
I'm from WI. My Minister, and 5th grade girlfriend drank quite a bit more often than that.In Wisconsin...and "ONLY" drinking once or twice per week. Whats wrong with you?
Reginald Cornsilks
Footballguy
So another novice question for you guys.
As I extend out from 5Ks to 10Ks what's the best way to go about this?
Option A: Continuing increasing my running time as I feel comfortable doing so slowly but surely.
Option B: Run a specific program designed to get me running longer distances spaced out with walking at intervals.
In other words...Week 1: Run 10 minutes, Walk 1 minute, repeat until I hit 10K...Week 2: Run 12 minutes, Walk 1 minute repeat until I hit 10K etc...
Any thoughts here? Kind of confused about the best way to go about things.
As I extend out from 5Ks to 10Ks what's the best way to go about this?
Option A: Continuing increasing my running time as I feel comfortable doing so slowly but surely.
Option B: Run a specific program designed to get me running longer distances spaced out with walking at intervals.
In other words...Week 1: Run 10 minutes, Walk 1 minute, repeat until I hit 10K...Week 2: Run 12 minutes, Walk 1 minute repeat until I hit 10K etc...
Any thoughts here? Kind of confused about the best way to go about things.
IvanKaramazov
Footballguy
The usual rule is that you can safely bump your overall weekly mileage by 10% per week. So if you're currently doing 3 miles 4 times per week, you could add 1-2 miles per week with minimal injury risk. Keep in mind that there's no need to add mileage onto every single run that you do. Rahter than going from 3/3/3/3 to 4/4/4/4 to 5/5/5/5 to 6/6/6/6, it would be better to do something like 3/3/3/4, 3/3/3/5, 3/3/3/6. Doing different distances on different days helps break things up and allows you target different running goals (endurance on long days, speed on some short days, recovery on other short days).Edit: I wouldn't bother with any walk/run plans. If you can run 3 miles continuously now, then your days of taking planned walking breaks are behind you.
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pigskinliquors
Dr. Parrothead
It's a 10 step plan that we typically follow here:Step 1: Pick a race!Step 2: Develop a plan (use Coach Potato, Higdon, SmartCoach, etc.) Step 3: Share said plan with us via this threadStep 4: Have Grue tell you to do Pfitz; Ned tell you to use HR; Tri-Man tell you to do lunges; 2Young tell you to wear compression, Sand tell you to go out fast, etc.Step 5: Stick to original plan bc we confused youStep 6: Post progress on here as we pat you on the back for amazing progressStep 7: Run the damn race and stalk racers while remembering their race numbersStep 8: Post a race reportStep 9: Thank all of us for acknowledging either your awesome race, or for our condolences for your shortcomingsStep 9: Report results of race stalkingStep 10: Have us tell you the girls that were babes on race day aren't quite FBG material
Reginald Cornsilks
Footballguy
LOL @ Pigskin - thanks man. Also - thanks for giving so much feedback all the time - top shelf.
I haven't planned a 10K race yet, but I do have a 5K planned. I was just going to run for fun and not worry about races until I was consistently able to run 10 minute miles (I'm close, but not there quite yet). But...I like the idea of picking a race day and then working backwards to start training for it.
Ivan -
Makes sense. Wasn't quite sure the best way to go. I'm just going to keep tacking onto my runs until I see fit. I also hear you on increasing the mileage every day. I have a staggered increase plan where I only increase 1 day a week at a time.
Although lately, I found myself running longer than I had planned anyway because I felt great and didn't feel like there was any threat of injury, so I'll just play that by ear.
Appreciate the feedback as always
I haven't planned a 10K race yet, but I do have a 5K planned. I was just going to run for fun and not worry about races until I was consistently able to run 10 minute miles (I'm close, but not there quite yet). But...I like the idea of picking a race day and then working backwards to start training for it.
Ivan -
Makes sense. Wasn't quite sure the best way to go. I'm just going to keep tacking onto my runs until I see fit. I also hear you on increasing the mileage every day. I have a staggered increase plan where I only increase 1 day a week at a time.
Although lately, I found myself running longer than I had planned anyway because I felt great and didn't feel like there was any threat of injury, so I'll just play that by ear.
Appreciate the feedback as always
gruecd
Footballguy
Reginald Cornsilks
Footballguy
How depressing -
I still talk with my high school X country coach. I ran from 8th grade through 12th grade and really only did it because our wrestling coach made us if we didn't do a fall sport in high school. I ended up being ok and the captain of the team by my senior year.
Anyway - he sent me my race results from 1996-2000.
What a difference a decade makes.
All 5 K Races:
A few highlights...
9/26/1996: 18:34 (wrestled at 125 lb weight class)
10/23/1996: 18:37
11/2/1997: 18:04 (wrestled at 130 lb weight class)
10/20/1998: 17:54 (wrestled at 135 lb weight class)
10/27/1999: 17:49 (wrestled at 145 lb weight class)
NOW...would wrestle at the 208 weight class
What a joke barely huffing out 30:00:00 now. God I hate getting old and fat.
I still talk with my high school X country coach. I ran from 8th grade through 12th grade and really only did it because our wrestling coach made us if we didn't do a fall sport in high school. I ended up being ok and the captain of the team by my senior year.
Anyway - he sent me my race results from 1996-2000.
What a difference a decade makes.
All 5 K Races:
A few highlights...
9/26/1996: 18:34 (wrestled at 125 lb weight class)
10/23/1996: 18:37
11/2/1997: 18:04 (wrestled at 130 lb weight class)
10/20/1998: 17:54 (wrestled at 135 lb weight class)
10/27/1999: 17:49 (wrestled at 145 lb weight class)
NOW...would wrestle at the 208 weight class
What a joke barely huffing out 30:00:00 now. God I hate getting old and fat.
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Sand
Footballguy
For now I'd say just get back at it. Given your injury history I probably wouldn't be doing sprints, but try to hit the pool enough so that you can do 1500-2000 yds per workout. If you just did 1100 after a long layoff no doubt you can work yourself up pretty readily.Do whatever seems fun. I like to do 200yd sets a lot (very hard) and 500yd sets (good grind out sets). Pyramids are good. Sets with decreasing time intervals are good. Just put some mileage in.
Ned
Footballguy
Great way to sum up a 520 page thread.Reg - I came in with similar anxiety about my prior HS running and longing to get back to those days. While not quite the same situation as you (your HS times are impressive), I believe it was tri who told me that I wasn't too old to get back to those glory days (I'm 32). FF a year and I'm 2 seconds off of my HS PR for 5K (21:19). Never in a million years would I have thought I'd be where I'm at. Volume is king. Stick to a steady diet of consistent runs while building up your base, and you'll be surprised at just how much faster you can get.I have signed up to do a 5K race on Aug 20th. This is a fun trail run to benefit a charity I work closely with. It is called the True Grit Challenge phase 3 Sweat for our Vets. The race help our Horses for Heroes program that works with veterans returning with loss of limb.
I have not done that much training. Just getting into using my HR monitor. Need to figure that out. Thanks to those who posted some advice on that. I will try to keep you updated on my workouts. Thus far I have done mostly 2 mile runs at about an 8 minute pace. Shooting to get about 15 to 20 miles a week in.
I have not done that much training. Just getting into using my HR monitor. Need to figure that out. Thanks to those who posted some advice on that. I will try to keep you updated on my workouts. Thus far I have done mostly 2 mile runs at about an 8 minute pace. Shooting to get about 15 to 20 miles a week in.
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