Ran a 10k in June (4 Viewers)

[jb1020]

Had to bag my 5 mile pace run this morning.

Making it up this afternoon then tackling the 20 miler Saturday morning...I'm sure its not advisable, but 5 pace miles shouldn't set me back.

 

[AcerFC]

Any of you runners have this heart rate watch and monitor

http://www.amazon.com/gp/product/B001S2RCWS/ref=ox_sc_act_title_2?ie=UTF8&m=A3S4H3E5TUN1NP

TIA

 

[pigskinliquors]

 

[gruecd]

Grue: Any update on this...

P.S. I met a 20-something-year-old girl on Wednesday at the bar, and I'm meeting her tomorrow night for drinks and who knows what else...

Let's just say I'm seeing her again tonight. Oh, and by "20-something," I meant 22-23, not 28-29. And she was on the dance team in college.

 

[Ned]

Like gruecd pointed out above, these calculators assume you're training for the full with a similar relative intensity/volume to what you trained for your half. When you PRed the half, you probably trained pretty hard for it -- you weren't training "just to finish." Therein lies the problem for first-time marathoners. Most novice marathon training programs are really just designed to get you across the finish line. They're not comparable to "PR your next half-mary" programs. Sure, they have a lot more miles, but they're light relative to the step up in distance.

If your overall endurance level is high enough that you can jump right into something like 18/55 for your first full, then you can probably get pretty close to your McMillan projected time. But if you're doing something more like Higdon's novice program, those calculations are just setting you up for disappointment on race day.

Well stated.And for the record, I'm not saying that he should attempt the sub-3:40 marathon, just that there's a real chance that he could do it. I did my first marathon just to finish, thinking it was just something to cross off the bucket list. Ended up running 3:45:41 and feeling great, and here I am 16 marathons later.

Honestly, my best advice for a first-timer is to run the first 20 miles nice and easy. If you've got something left in the tank, then "race" the last 10K. I can't tell you how good it feels to be the guy passing people at the end of a race. As I'm sure the other guys can attest, it's much better than the alternative!

So what pace do you run your first 20 at?????

I'm not exactly a first-timer, so I'm running even splits all the way through, or if it's a tactical course like Boston or New York, I've got pre-determined mile-by-mile targets.

Pretty sure he was asking what the beginner should run their first 20 at.__________

It's probably massage time. My last 2 runs have felt like total crap with my legs just being dead weight. We'll see how this weekend goes.

Wed - 10mi MLR. I wasn't feelin' it at all and had to force myself to not turn around and go home. I finished the run, but it wasn't fun. 9:44/146

Today I did a 5mi recovery. Friday's are usually an SRD for me, but I swapped Thur/Fri around due to work craziness. It's really windy today, which didn't help the dead legs. This was an embarassing run as I struggled to keep it easy at 10:00 pace. 9:52/149

 

[sho nuff]

3 easy miles this morning.

Ive sort of adopted a hybrid of Ryan Hall's half marathon program that was on Runners world and incorporating some of that...along with some of the advice here for tempos and MLRs...as well as slowing myself down.

Managed to keep myself around 10:10-10:15 and the HR down at 145 or below.

12 miles on tap for tomorrow...will try to keep them slower than I have been even for long runs...but can't promise anything.

 

[17seconds]

Question for you guys.. Has Brightroom ever caught a decent picture of you during a race? I swear, I've done maybe 10 races where Brightroom was covering the pics and I have NEVER seen a picture where I'm featured. It's always me in a crowd and the ones that are supposed to be closeups, I'm never the most prominent runner.

Just think it's funny...

 

[sho nuff]

12 Miles this morning...kept it right around 9:55 per mile.

Still struggled at times to keep the pace down...though, by around mile 9 it was less of a struggle.

Definitely an odd run...woke up expecting temps at about 35 with windchill around 30...instead got up and it was 42 already. About 45 when I went out but overcast and windy.

By the end it was about 50 and sunny, but the wind was still pretty cool.

Would be warm one minute in the sun, then in the shade with some wind feeling cold.

First long run in a while without music too. Noticed the ipod was about out of juice when I was leaving...that was unexpected.

 

[17seconds]

Question about marathon training programs... I'm trying to start one and looking at the Higdon plans (Intermediate or Advanced) as well as the Pfitz 18/55. I've seen a lot about Pfitz being too tough for a first time marathoner, but the program fits my schedule better than Higdon. I like taking Sundays off. I think 2 days of rest per week with bigger runs is better for me (18/55). I've tried modifying Higdon by shifting days but it doesn't quite work out. I'd like to do a HM Sunday week 13 - that's a 20mi day for Higdon but a 17 for Pfitz. So reducing that run to a HM race makes more sense with 18/55. Lot's of reasons to base my training on the 18/55 Pfitz schedule.

Any suggestions on how to dial down 18/55 for a first timer?

In case you've missed my previous posts I just completed a HM at 1:43, which was my 3rd HM in the last 18 months and before that I've been a consistent 15-20mi per week runner for 15 years.

 

[Ned]

Question about marathon training programs... I'm trying to start one and looking at the Higdon plans (Intermediate or Advanced) as well as the Pfitz 18/55. I've seen a lot about Pfitz being too tough for a first time marathoner, but the program fits my schedule better than Higdon. I like taking Sundays off. I think 2 days of rest per week with bigger runs is better for me (18/55). I've tried modifying Higdon by shifting days but it doesn't quite work out. I'd like to do a HM Sunday week 13 - that's a 20mi day for Higdon but a 17 for Pfitz. So reducing that run to a HM race makes more sense with 18/55. Lot's of reasons to base my training on the 18/55 Pfitz schedule.

Any suggestions on how to dial down 18/55 for a first timer?

In case you've missed my previous posts I just completed a HM at 1:43, which was my 3rd HM in the last 18 months and before that I've been a consistent 15-20mi per week runner for 15 years.

I think you can handle it just fine. I just did it for my second marathon this year, but I have much less time in the saddle than you do. I'm only 18 months in vs your 15 years. It is an ### kicker, but I'm convinced it's made me a much better runner. I'd recommend reading the book at least once. I read it three times over the course of the 18 weeks. It's an outstanding resource.

 

[sho nuff]

Question about marathon training programs... I'm trying to start one and looking at the Higdon plans (Intermediate or Advanced) as well as the Pfitz 18/55. I've seen a lot about Pfitz being too tough for a first time marathoner, but the program fits my schedule better than Higdon. I like taking Sundays off. I think 2 days of rest per week with bigger runs is better for me (18/55). I've tried modifying Higdon by shifting days but it doesn't quite work out. I'd like to do a HM Sunday week 13 - that's a 20mi day for Higdon but a 17 for Pfitz. So reducing that run to a HM race makes more sense with 18/55. Lot's of reasons to base my training on the 18/55 Pfitz schedule.

Any suggestions on how to dial down 18/55 for a first timer?

In case you've missed my previous posts I just completed a HM at 1:43, which was my 3rd HM in the last 18 months and before that I've been a consistent 15-20mi per week runner for 15 years.

I think you can handle it just fine. I just did it for my second marathon this year, but I have much less time in the saddle than you do. I'm only 18 months in vs your 15 years. It is an ### kicker, but I'm convinced it's made me a much better runner. I'd recommend reading the book at least once. I read it three times over the course of the 18 weeks. It's an outstanding resource.

Just starting to read it...and considering the 18/55 for my full next december.

 

[bentley]

Question for you guys.. Has Brightroom ever caught a decent picture of you during a race? I swear, I've done maybe 10 races where Brightroom was covering the pics and I have NEVER seen a picture where I'm featured. It's always me in a crowd and the ones that are supposed to be closeups, I'm never the most prominent runner.Just think it's funny...

It's better that way. I've seen about 10 close photos of me on Brightroom and I always look much tireder, older, and unathletic than I think I do in real life.

 

[tri-man 47]

Question for you guys.. Has Brightroom ever caught a decent picture of you during a race? I swear, I've done maybe 10 races where Brightroom was covering the pics and I have NEVER seen a picture where I'm featured. It's always me in a crowd and the ones that are supposed to be closeups, I'm never the most prominent runner.Just think it's funny...

It's better that way. I've seen about 10 close photos of me on Brightroom and I always look much tireder, older, and unathletic than I think I do in real life.

The trick is to keep alert for them and 'look your best' as you pass by. Easier said than done in a hard race, of course. As with our FBG race stalking, it's an acquired skill. Then again, I missed seeing a photographer early in a 5K this past fall and he got two shots of me with a big loogie on my lips ready to launch and then the after-effect as the spitwad flew toward the ground. Oops.

 

[gruecd]

Pretty sure he was asking what the beginner should run their first 20 at.

Oops. My bad.

 

[gruecd]

Finished off week one of Boston training with a cold, windy 16-miler at 8:00 pace and a 5-minute negative split (1:06:32/1:01:34). Not bad on a couple hours of broken sleep. Week in review:

M - 7.5 miles @ 7:22 average pace, including 2 x 2-mile cruise intevals at 6:40 pace

T - 8 @ 8:31

W - 5 @ 7:49

T - 10 @ 7:48 (39:47/38:17), then yoga

F - 5 easy rec at 10:04

S - 16 @ 8:00 (66:32/61:34)

S - SRD

Total - 51.5 miles

Thankful that tomorrow is a rest day, because I anticipate another long night tonight.

 

[Ned]

Finished off week one of Boston training with a cold, windy 16-miler at 8:00 pace and a 5-minute negative split (1:06:32/1:01:34). Not bad on a couple hours of broken sleep. Week in review:M - 7.5 miles @ 7:22 average pace, including 2 x 2-mile cruise intevals at 6:40 paceT - 8 @ 8:31W - 5 @ 7:49T - 10 @ 7:48 (39:47/38:17), then yogaF - 5 easy rec at 10:04S - 16 @ 8:00 (66:32/61:34)S - SRDTotal - 51.5 milesThankful that tomorrow is a rest day, because I anticipate another long night tonight.

That's a nice three day stretch there from thur-sat.

 

[Ned]

Finished off week 1 of 14 of my trail triple crown training cycle with a 12mi trail run. I wanted to just get out in the woods and get some hill work in. If I ran into some technical trails or wide open stuff didn't matter much. I just wanted to get my feet wet, so to speak.

My, my, I have a lot of work to do. I knew trail running was different, but dang that was a workout. I feel like I got a total core workout on top of the running. Jumping over rocks, roots, etc. high stepping thru mud and water. So much fun. I did get some decent hill work in with a total of 860 of climbing. I had a really flat stretch from 5-7 where I should've looked to veer off into some more hills.

I've done a decent amount of trail running, but nothing this long for one run. I wish I started this sooner. That was a load of fun. I can't wait to go next Sunday.

It's amazing how different pacing is in this stuff. I averaged 10:22/158 and should've gone slower. The HR varied wildly from 140s to 180. It was so cool climbing the hills and gasping for air only to recover back to sub 150 right afterward.

This was my first run in the Brooks Glycerine trail shoes. These were great. Endless traction even in the wet stuff. Uphill, downhill, off camber. It didn't matter.

 

[sho nuff]

Finished off week 1 of 14 of my trail triple crown training cycle with a 12mi trail run. I wanted to just get out in the woods and get some hill work in. If I ran into some technical trails or wide open stuff didn't matter much. I just wanted to get my feet wet, so to speak.

My, my, I have a lot of work to do. I knew trail running was different, but dang that was a workout. I feel like I got a total core workout on top of the running. Jumping over rocks, roots, etc. high stepping thru mud and water. So much fun. I did get some decent hill work in with a total of 860 of climbing. I had a really flat stretch from 5-7 where I should've looked to veer off into some more hills.

I've done a decent amount of trail running, but nothing this long for one run. I wish I started this sooner. That was a load of fun. I can't wait to go next Sunday.

It's amazing how different pacing is in this stuff. I averaged 10:22/158 and should've gone slower. The HR varied wildly from 140s to 180. It was so cool climbing the hills and gasping for air only to recover back to sub 150 right afterward.

This was my first run in the Brooks Glycerine trail shoes. These were great. Endless traction even in the wet stuff. Uphill, downhill, off camber. It didn't matter.

Sounds fun and always love how these things look...but my ankles would be the end of me.

 

[tri-man 47]

Finished another 50 mile training week. It was all just comfortable miles/base training.

Tu 6 mi

We 7 mi

Th 7 mi

Fr 9 mi

Sa 11 mi

Su 10 mi

Another recovery week ahead, then I start the first of two, 3-week active training cycles (followed by recovery weeks) leading up to my first race (5K) on April 1. I can't believe February is almost here!

--

Ned, I head about the enjoyment, and difference, of trail running. 2Young's a huge fan. He's the one that alerted me that pacing tends to be about 75-90/mi slower on trails.

 

[IvanKaramazov]

Question about marathon training programs... I'm trying to start one and looking at the Higdon plans (Intermediate or Advanced) as well as the Pfitz 18/55. I've seen a lot about Pfitz being too tough for a first time marathoner, but the program fits my schedule better than Higdon. I like taking Sundays off. I think 2 days of rest per week with bigger runs is better for me (18/55). I've tried modifying Higdon by shifting days but it doesn't quite work out. I'd like to do a HM Sunday week 13 - that's a 20mi day for Higdon but a 17 for Pfitz. So reducing that run to a HM race makes more sense with 18/55. Lot's of reasons to base my training on the 18/55 Pfitz schedule.

Any suggestions on how to dial down 18/55 for a first timer?

In case you've missed my previous posts I just completed a HM at 1:43, which was my 3rd HM in the last 18 months and before that I've been a consistent 15-20mi per week runner for 15 years.

Just be sure you're going extremely easy on "recovery" days -- you should think of them as rest days more than running days, even though you're actually running. You'll do fine.

 

[Ned]

Finished another 50 mile training week. It was all just comfortable miles/base training.Tu 6 miWe 7 miTh 7 miFr 9 miSa 11 miSu 10 miAnother recovery week ahead, then I start the first of two, 3-week active training cycles (followed by recovery weeks) leading up to my first race (5K) on April 1. I can't believe February is almost here!--Ned, I head about the enjoyment, and difference, of trail running. 2Young's a huge fan. He's the one that alerted me that pacing tends to be about 75-90/mi slower on trails.

Back to back 50s just for base mileage.

 

[gruecd]

Ned, I head about the enjoyment, and difference, of trail running. 2Young's a huge fan. He's the one that alerted me that pacing tends to be about 75-90/mi slower on trails.

Yeah, I'm gonna be taking the plunge pretty soon, too. Course description for the JFK 50 race in November:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

The Kettle Moraine North Trails are just a little over an hour from my house, so I hope to do a fair number of long training runs there after Boston. The 50K that I'm doing as a tune-up in October is on these trails; here's someone's race report from last year's race. Notoriously difficult.

 

[Ned]

Ned, I head about the enjoyment, and difference, of trail running. 2Young's a huge fan. He's the one that alerted me that pacing tends to be about 75-90/mi slower on trails.

Yeah, I'm gonna be taking the plunge pretty soon, too. Course description for the JFK 50 race in November:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

The Kettle Moraine North Trails are just a little over an hour from my house, so I hope to do a fair number of long training runs there after Boston. The 50K that I'm doing as a tune-up in October is on these trails; here's someone's race report from last year's race. Notoriously difficult.

GTFO

 

[gruecd]

Ned, I head about the enjoyment, and difference, of trail running. 2Young's a huge fan. He's the one that alerted me that pacing tends to be about 75-90/mi slower on trails.

Yeah, I'm gonna be taking the plunge pretty soon, too. Course description for the JFK 50 race in November:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

The Kettle Moraine North Trails are just a little over an hour from my house, so I hope to do a fair number of long training runs there after Boston. The 50K that I'm doing as a tune-up in October is on these trails; here's someone's race report from last year's race. Notoriously difficult.

GTFO

Haha. Why?

 

[Prince Myshkin]

i need some help from the group here, particularly from those that can remember their beginner days...

i'm at the early stages of the higdon half marathon beginner plan and i'm having some serious problems running consecutive days like the plan suggests. it absolutely kills my lower legs (shin splints kind of hurting). i'm feeling great on the longer runs on the weekend and the first run of the next week on tuesdays, but the wednesday run is killing me to the point of skipping it or else the thursday run is crap too. am i just not in good enough shape/legs not strong enough yet???

on the plan it says "run or cross". i don't have access to a bike or pool, so that leaves walking from the list of suggested cross activities. if i go that route, should i walk the time it would take me to run the scheduled distance that day or the actual distance given for the suggested run?

 

[Sand]

Greetings, folks. Chugging along over here. Managed to get in a good hard 2 hour ride (one of those days where every fast guy in the city shows), a short 1250yd swim (8.5k for the week), and a nice 6 mile run today (no calf pain - woohoo). Now to get ride of a pesky abdominal strain and I'm good to go. Finished it off with at least an hour on the trampoline with the kids.

Prince, when I had shin splints I used the excercise on page 1 here to good effect.

 

[bentley]

I'm no expert, but I remember some similar experiences early on and I just ran my way through them. Eventually, they went away. I have no idea if this is sound medical advice.

 

[Prince Myshkin]

@ Sand and bentley - thanks for the input! thus far i've been trying the 'running through it' method, but will definitely start on the exercises on that page.

 

[Ned]

Ned, I head about the enjoyment, and difference, of trail running. 2Young's a huge fan. He's the one that alerted me that pacing tends to be about 75-90/mi slower on trails.

Yeah, I'm gonna be taking the plunge pretty soon, too. Course description for the JFK 50 race in November:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

The Kettle Moraine North Trails are just a little over an hour from my house, so I hope to do a fair number of long training runs there after Boston. The 50K that I'm doing as a tune-up in October is on these trails; here's someone's race report from last year's race. Notoriously difficult.

GTFO

Haha. Why?

It was just funny, in a sadistic way, to read 50K and tune-up in the same sentence. Can't wait to follow this next adventure of yours. That 50 miler sounds like, man I don't even know.

 

[Ned]

@ Sand and bentley - thanks for the input! thus far i've been trying the 'running through it' method, but will definitely start on the exercises on that page.

Just a few other thoughts to add...To help with the soreness, fill up some small dixie cups with water and freeze them. After a run, take a frozen cup and roll/rub down your shins. Should help with the pain.Have you been fitted for a good pair of running shoes? If not, go find a local running store and ask to be fitted.Are you a heavy heal striker? If so, you may want to work on your form a bit as heavy heal strikers sort of 'slap' the ground on their footfall which can be hell on your shins.

 

[Hang 10]

I'm training for my first marathon this march and just did a 25k training race. Finished with a 1:55:45. I'm pretty stoked...at the half marathon point I was just over 1:37...a full 3 minutes a head of my previous half PR.

 

[comfortably numb]

Gave this running thing a try after starting the gym in DEC.

lights weights to get in conditioning, and treadmill to just build some endurance.

Talking with Ned about my treadmill running, i was surprised when he saw my numbers, and said you could do a 5k.

I thought that was only for like, actual runners.

I was happy to do a mile without collapsing.

I then figured I could give it a try. Although, early on, I set a 30min 5k as an eventual goal, whenever i would run my 1st 5k, i decided time was not going to be my main focus.

Just getting out, finishing and accomplishing a goal would be my main cause, without 1st aid assistance of course.

So Sunday, spur of the moment, went to a 5k.

Had my eye on doing this 5k on on 2/5, but time is not always easy for me, so I said screw it, and went to this one this past Sunday.

Ned's good pre-run advice, came in handy big time.

Simply

Start out easy, as faster paces always feel easier at the start.

I really tried to focus on that, as I tend to want to play superman, and sprint at times, but I stayed focus on just good form, balance and breathing.

At the 1st mile marker, some guy is standing there with a watch and yells out 10:10, I thought OK, cool, just keep going.

At the 2nd mile marker some lady yells out 19:25

I was like, cool...i got faster???

Then as I was rounding the corner towards the finish line, I could see the clock in the distance, and saw 27:45, and thought, wow, I can nail this under 30, I sped up a bit and crossed the line at 29:10

Then the best part, after the race, like 7 tables of bagels/soup/donuts!!

Really had fun, already set to do a trail run on Saturday with a cousin of mine.

Doing my best to listen to Ned, as this trail run looks to be a completely different animal than the 5k I just did.

Again, time will be secondary at this stage for me, fun and finishing ins my main goal at this point.

I will be checking in for pointers/support and general reading fun.

 

[pmbrown_22]

Rougher week for me this week. Early on it was little to no sleep and late in the week it was getting sleep, but with a head and chest cold.

I was feeling a bit better yesterday and able to go out and get 18 in, but it may have been a mistake as last night I sort of had a "death rattle" when i was breathing. I hope it is just the cold breaking up and not impending death on my part, but I seem to be a bit better this morning.

The run was a pretty good one. There were constant 20 - 30 mph winds with gusts up to 50 mph. It was pretty tough to get going really consistnat, but I got the miles in and that is what is counting for me this training cycle. I am trying to get a bit faster, but it just is not happening. I am not sure what to set my goal for this marathon. I am really hoping for 3:30, but I will most realistically be slower than that.

Have a great day all.

 

[jb1020]

@ Sand and bentley - thanks for the input! thus far i've been trying the 'running through it' method, but will definitely start on the exercises on that page.

Just a few other thoughts to add...To help with the soreness, fill up some small dixie cups with water and freeze them. After a run, take a frozen cup and roll/rub down your shins. Should help with the pain.Have you been fitted for a good pair of running shoes? If not, go find a local running store and ask to be fitted.Are you a heavy heal striker? If so, you may want to work on your form a bit as heavy heal strikers sort of 'slap' the ground on their footfall which can be hell on your shins.

I've never dealt with shin splints, but I agree with Ned...Good shoes are the key. Not too long ago I struggled running on consecutive days, make sure you're not going too fast. After I learned to slow down I started building the mileage pretty easy.

 

[jb1020]

The 20 Miler is in the bag! I felt pretty good too, I never felt like I bonked or hit a wall. My nipples on the other hand.... At about mile 10 they felt a little tender so I took a peek and holy #### those things were just swallowed up in blood. I can't say that I've ever had an issue with that. I wasn't wearing a new shirt or anything like that.

Any suggestions in that dept?

On to the week in review...

Higdon Intermediate 1 Week 13

Mon: 5.04 @ 10:38 HR 137

Tues: 8 @ 10:30 HR 134

Wed: 5 @ 10:28 HR 137

Fri: 5 @ 9:49 HR 137 (Pace run)

Sat: 20 @ 10:53 HR 139

Feeling pretty good about this

 

[Ned]

The 20 Miler is in the bag! I felt pretty good too, I never felt like I bonked or hit a wall. My nipples on the other hand.... At about mile 10 they felt a little tender so I took a peek and holy #### those things were just swallowed up in blood. I can't say that I've ever had an issue with that. I wasn't wearing a new shirt or anything like that. Any suggestions in that dept? On to the week in review...Higdon Intermediate 1 Week 13 Mon: 5.04 @ 10:38 HR 137Tues: 8 @ 10:30 HR 134Wed: 5 @ 10:28 HR 137Fri: 5 @ 9:49 HR 137 (Pace run)Sat: 20 @ 10:53 HR 139Feeling pretty good about this

Dude you're kicking ###! Look at the HR on your pace run... Although it was only 5, that's a super low HR for a MP run. Have you compared it to your previous MP runs?

 

[Ned]

Gave this running thing a try after starting the gym in DEC.lights weights to get in conditioning, and treadmill to just build some endurance.Talking with Ned about my treadmill running, i was surprised when he saw my numbers, and said you could do a 5k.I thought that was only for like, actual runners.I was happy to do a mile without collapsing.I then figured I could give it a try. Although, early on, I set a 30min 5k as an eventual goal, whenever i would run my 1st 5k, i decided time was not going to be my main focus.Just getting out, finishing and accomplishing a goal would be my main cause, without 1st aid assistance of course.So Sunday, spur of the moment, went to a 5k.Had my eye on doing this 5k on on 2/5, but time is not always easy for me, so I said screw it, and went to this one this past Sunday.Ned's good pre-run advice, came in handy big time.SimplyStart out easy, as faster paces always feel easier at the start.I really tried to focus on that, as I tend to want to play superman, and sprint at times, but I stayed focus on just good form, balance and breathing. At the 1st mile marker, some guy is standing there with a watch and yells out 10:10, I thought OK, cool, just keep going.At the 2nd mile marker some lady yells out 19:25I was like, cool...i got faster???Then as I was rounding the corner towards the finish line, I could see the clock in the distance, and saw 27:45, and thought, wow, I can nail this under 30, I sped up a bit and crossed the line at 29:10Then the best part, after the race, like 7 tables of bagels/soup/donuts!!Really had fun, already set to do a trail run on Saturday with a cousin of mine.Doing my best to listen to Ned, as this trail run looks to be a completely different animal than the 5k I just did.Again, time will be secondary at this stage for me, fun and finishing ins my main goal at this point.I will be checking in for pointers/support and general reading fun.

We might have a new addict in the making here.... Welcome aboard, GB.

 

[IvanKaramazov]

Gave this running thing a try after starting the gym in DEC.lights weights to get in conditioning, and treadmill to just build some endurance.Talking with Ned about my treadmill running, i was surprised when he saw my numbers, and said you could do a 5k.I thought that was only for like, actual runners.I was happy to do a mile without collapsing.I then figured I could give it a try. Although, early on, I set a 30min 5k as an eventual goal, whenever i would run my 1st 5k, i decided time was not going to be my main focus.Just getting out, finishing and accomplishing a goal would be my main cause, without 1st aid assistance of course.So Sunday, spur of the moment, went to a 5k.Had my eye on doing this 5k on on 2/5, but time is not always easy for me, so I said screw it, and went to this one this past Sunday.Ned's good pre-run advice, came in handy big time.SimplyStart out easy, as faster paces always feel easier at the start.I really tried to focus on that, as I tend to want to play superman, and sprint at times, but I stayed focus on just good form, balance and breathing. At the 1st mile marker, some guy is standing there with a watch and yells out 10:10, I thought OK, cool, just keep going.At the 2nd mile marker some lady yells out 19:25I was like, cool...i got faster???Then as I was rounding the corner towards the finish line, I could see the clock in the distance, and saw 27:45, and thought, wow, I can nail this under 30, I sped up a bit and crossed the line at 29:10Then the best part, after the race, like 7 tables of bagels/soup/donuts!!Really had fun, already set to do a trail run on Saturday with a cousin of mine.Doing my best to listen to Ned, as this trail run looks to be a completely different animal than the 5k I just did.Again, time will be secondary at this stage for me, fun and finishing ins my main goal at this point.I will be checking in for pointers/support and general reading fun.

This poem doesn't rhyme. :(Seriously, nice job with the race. Hopefully this is the first of many.

 

[IvanKaramazov]

The 20 Miler is in the bag! I felt pretty good too, I never felt like I bonked or hit a wall. My nipples on the other hand.... At about mile 10 they felt a little tender so I took a peek and holy #### those things were just swallowed up in blood. I can't say that I've ever had an issue with that. I wasn't wearing a new shirt or anything like that. Any suggestions in that dept?

Band-Aids. I think everybody has to learn about chafed nipples the hard way, but it's a lesson you only have to learn once.

 

[gruecd]

The 20 Miler is in the bag! I felt pretty good too, I never felt like I bonked or hit a wall. My nipples on the other hand.... At about mile 10 they felt a little tender so I took a peek and holy #### those things were just swallowed up in blood.

How did the shower feel? Nice run, and nice week.

ETA: NipGuards

 

[Ned]

The 20 Miler is in the bag! I felt pretty good too, I never felt like I bonked or hit a wall. My nipples on the other hand.... At about mile 10 they felt a little tender so I took a peek and holy #### those things were just swallowed up in blood.

How did the shower feel? Nice run, and nice week.

ETA: NipGuards

always fun times.Save yourself some cash and just buy some generic circle spot bandages at the grocery story. $4-$5 per box of 100.

 

[jb1020]

Ned: I was surprised at my HR pace run too. My HR has come down across the board. It does seem odd my pace run is similar to my easy runs. I might have set my goals to easy, but at this point I don't think I'll up my goal (4:30 its conservative).

Ivan: I really thought I had toughened those bad boys up by now? Other than when I first started running distances over 4 or 5 miles I haven't had the issue. I had blood crusted all over my HR band. Ugly scene all around.

I even chaffed a little around my waist, which was new to me.

 

[jb1020]

The 20 Miler is in the bag! I felt pretty good too, I never felt like I bonked or hit a wall. My nipples on the other hand.... At about mile 10 they felt a little tender so I took a peek and holy #### those things were just swallowed up in blood.

How did the shower feel? Nice run, and nice week.

ETA: NipGuards

always fun times.Save yourself some cash and just buy some generic circle spot bandages at the grocery story. $4-$5 per box of 100.

After the blood ran down the drain I sat down.

 

[tri-man 47]

I'm training for my first marathon this march and just did a 25k training race. Finished with a 1:55:45. I'm pretty stoked...at the half marathon point I was just over 1:37...a full 3 minutes a head of my previous half PR.

Hang 10 - impressive!! As we discussed very recently here, first marathons are really about finishing. But we're all competitive enough to have a goal or two. What are you thinking for a target time? With a HM in the 1:35-1:37 range (if you'd have pushed it), that sets you up for a solid marathon time ...assuming you get your long runs in over the next month.comfortably numb - excellent 5K! Great that you controlled your pace (after some excellent coaching). Nothing like a race environment to give you an added boost!

pmbrown - crazy days for you, my friend, trying to get in your runs in the middle of family life with the new baby. Hang in there!

jb - great job on the 20! I like the little, circular bandaids to prevent the chafing.

 

[Hang 10]

I'm training for my first marathon this march and just did a 25k training race. Finished with a 1:55:45. I'm pretty stoked...at the half marathon point I was just over 1:37...a full 3 minutes a head of my previous half PR.

Hang 10 - impressive!! As we discussed very recently here, first marathons are really about finishing. But we're all competitive enough to have a goal or two. What are you thinking for a target time? With a HM in the 1:35-1:37 range (if you'd have pushed it), that sets you up for a solid marathon time ...assuming you get your long runs in over the next month.

At first I was looking at just trying to finish under 4 hours but after really getting into the training, I'm hoping to finish around 3 1/2 hours...we'll see. I've got another training race (30k) in 3 weeks, that should be good test of what's realistic.

 

[sho nuff]

@ Sand and bentley - thanks for the input! thus far i've been trying the 'running through it' method, but will definitely start on the exercises on that page.

Just a few other thoughts to add...To help with the soreness, fill up some small dixie cups with water and freeze them. After a run, take a frozen cup and roll/rub down your shins. Should help with the pain.Have you been fitted for a good pair of running shoes? If not, go find a local running store and ask to be fitted.Are you a heavy heal striker? If so, you may want to work on your form a bit as heavy heal strikers sort of 'slap' the ground on their footfall which can be hell on your shins.

I will add as I had similar issues last year.Get yourself a foam roller too. Its awkward to get it to certain areas of the shins, but it definitely helps and is great for your calves.Some calf compression sleeves help in recovery too.The stretch shown was a great one...can get any kind of elastic stretch bands (target has the yoga ones that work great).Or if you have someone to help you...sit with your legs extended, one leg at a time have someone push on your forefoot while you push back against them...then a bit of rest, then have them pull as you pull your toes back to you. Then the right side pushing against each other, then from the left. Repeat for the other leg.Not sure the rest of your schedule...but my other advice would be to try slowing down on that Wednesday run...I have been going a bit fast in some of my runs, but my easy days/recovery days I have been good about going slow. Shin splints can come from a number of things...mostly overworking too fast, or bad form and ill fitted shoes.

 

[sho nuff]

I'm training for my first marathon this march and just did a 25k training race. Finished with a 1:55:45. I'm pretty stoked...at the half marathon point I was just over 1:37...a full 3 minutes a head of my previous half PR.

Hang 10 - impressive!! As we discussed very recently here, first marathons are really about finishing. But we're all competitive enough to have a goal or two. What are you thinking for a target time? With a HM in the 1:35-1:37 range (if you'd have pushed it), that sets you up for a solid marathon time ...assuming you get your long runs in over the next month.comfortably numb - excellent 5K! Great that you controlled your pace (after some excellent coaching). Nothing like a race environment to give you an added boost!

pmbrown - crazy days for you, my friend, trying to get in your runs in the middle of family life with the new baby. Hang in there!

jb - great job on the 20! I like the little, circular bandaids to prevent the chafing.

Agree on the circular bandaids...walgreens or any store has their generic brand.

Only advice I have is wait til you are in the shower for a bit to peel them off...can be painful.

And a big welcome to comfortably numb and hang 10.

 

[tri-man 47]

I'm training for my first marathon this march and just did a 25k training race. Finished with a 1:55:45. I'm pretty stoked...at the half marathon point I was just over 1:37...a full 3 minutes a head of my previous half PR.

Hang 10 - impressive!! As we discussed very recently here, first marathons are really about finishing. But we're all competitive enough to have a goal or two. What are you thinking for a target time? With a HM in the 1:35-1:37 range (if you'd have pushed it), that sets you up for a solid marathon time ...assuming you get your long runs in over the next month.

At first I was looking at just trying to finish under 4 hours but after really getting into the training, I'm hoping to finish around 3 1/2 hours...we'll see. I've got another training race (30k) in 3 weeks, that should be good test of what's realistic.

HM x 2 + 10 minutes ==> 1:35 x 2 = 3:10 + 10 minutes = 3:20. Add ten for first time cautiousness, and there's your 3:30! 8:00 minute miles and see how ya feel.

 

[Hang 10]

I'm training for my first marathon this march and just did a 25k training race. Finished with a 1:55:45. I'm pretty stoked...at the half marathon point I was just over 1:37...a full 3 minutes a head of my previous half PR.

Hang 10 - impressive!! As we discussed very recently here, first marathons are really about finishing. But we're all competitive enough to have a goal or two. What are you thinking for a target time? With a HM in the 1:35-1:37 range (if you'd have pushed it), that sets you up for a solid marathon time ...assuming you get your long runs in over the next month.

At first I was looking at just trying to finish under 4 hours but after really getting into the training, I'm hoping to finish around 3 1/2 hours...we'll see. I've got another training race (30k) in 3 weeks, that should be good test of what's realistic.

HM x 2 + 10 minutes ==> 1:35 x 2 = 3:10 + 10 minutes = 3:20. Add ten for first time cautiousness, and there's your 3:30! 8:00 minute miles and see how ya feel.

I'd be thrilled with that time. But "cautiousness" is right...I definitely have a fear of the unknown running much further than I've ever gone. I've heard countless horror stories about the last 5 to 10k.

 

[jb1020]

Random question, but what do you guys snack on during the day? Cliff Bars or anything like that?

With the added mileage I feel like I'm not eating nearly enough and find myself starving this time of the day.