Ran a 10k in June (4 Viewers)

[BassNBrew]

Not finding the adjective for this weekend's training. 9+ hours of running (with some walking mixed in), roughly 41 miles.

Sat - 3 hours, 5 min trail run. 13.75 miles, 132 hr, 1700 ft climb.

Sun - 6 hours trail / road run. 27 miles, 121 hr, 2600 ft climb. Ran the first 10 on the road because it was too dark to see in the woods.

Soreness is very minimal. Saturday's run zapped the energy and Sunday the legs just wouldn't function once the hr hit the mid 130's. That was ok because the hr target was sub 127.

Part of me was estatic to get this behind me. The other part is very concerned about being able to beat the race cut-off times. I'll need to maintain a 15 min pace to avoid the turk. All of my uphill hill miles were in the 14 - 16 min range. The event will have a couple of flat miles for Sanding at the start and 6 or so paved miles to bank some time. I'll need that because mile 18-20 is basically a hike were I'll be in the 25 m/min range. After 6 hours yesterday, I don't know how I could have gone another 4-5 hours. I guess that's where this training benefit is supposed to kick in. Hour 6 felt better than hour 5 three weeks ago.

4 weeks out now. I won't have anymore runs this long again. I'll probably work in anothner 4 hour run, but the focus will be more on distributing the volume across the week.

 

[pmbrown_22]

Not finding the adjective for this weekend's training. 9+ hours of running (with some walking mixed in), roughly 41 miles.Sat - 3 hours, 5 min trail run. 13.75 miles, 132 hr, 1700 ft climb.Sun - 6 hours trail / road run. 27 miles, 121 hr, 2600 ft climb. Ran the first 10 on the road because it was too dark to see in the woods.Soreness is very minimal. Saturday's run zapped the energy and Sunday the legs just wouldn't function once the hr hit the mid 130's. That was ok because the hr target was sub 127. Part of me was estatic to get this behind me. The other part is very concerned about being able to beat the race cut-off times. I'll need to maintain a 15 min pace to avoid the turk. All of my uphill hill miles were in the 14 - 16 min range. The event will have a couple of flat miles for Sanding at the start and 6 or so paved miles to bank some time. I'll need that because mile 18-20 is basically a hike were I'll be in the 25 m/min range. After 6 hours yesterday, I don't know how I could have gone another 4-5 hours. I guess that's where this training benefit is supposed to kick in. Hour 6 felt better than hour 5 three weeks ago.4 weeks out now. I won't have anymore runs this long again. I'll probably work in anothner 4 hour run, but the focus will be more on distributing the volume across the week.

This is just unbelievable training. I can't imagine how you are doing this, but you are certainly putting in great effort for this.What are you wanting to finish in or are you just wanting to finish?What have past winners finished in? Just curious because this just seems brutal and not sure how anyone can really run this type of race at a faster pace. I would think that 10 minute miles would be about as best you could hope for, but I honestly have no experience with such.

 

[Ned]

Not finding the adjective for this weekend's training. 9+ hours of running (with some walking mixed in), roughly 41 miles.Sat - 3 hours, 5 min trail run. 13.75 miles, 132 hr, 1700 ft climb.Sun - 6 hours trail / road run. 27 miles, 121 hr, 2600 ft climb. Ran the first 10 on the road because it was too dark to see in the woods.Soreness is very minimal. Saturday's run zapped the energy and Sunday the legs just wouldn't function once the hr hit the mid 130's. That was ok because the hr target was sub 127. Part of me was estatic to get this behind me. The other part is very concerned about being able to beat the race cut-off times. I'll need to maintain a 15 min pace to avoid the turk. All of my uphill hill miles were in the 14 - 16 min range. The event will have a couple of flat miles for Sanding at the start and 6 or so paved miles to bank some time. I'll need that because mile 18-20 is basically a hike were I'll be in the 25 m/min range. After 6 hours yesterday, I don't know how I could have gone another 4-5 hours. I guess that's where this training benefit is supposed to kick in. Hour 6 felt better than hour 5 three weeks ago.4 weeks out now. I won't have anymore runs this long again. I'll probably work in anothner 4 hour run, but the focus will be more on distributing the volume across the week.

 

[tri-man 47]

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.

jb - I buy a really large bag of roasted almonds from Sams, Costco, etc. I keep some in a sandwich bag in my desk, and grab a small handful midmorning - it's enough to tide me over, and they're good and good for me. I'll often have a banana later in the afternoon to avoid the pre-dinner munchies.B&B - great to hear you got through it!!!!! Don't forget that Sunday was on tired legs (from the day before and recent training). Fresh legs for the actual event will help a great deal. During the event, if you can bank some time without exceeding your HR zones I think you'll be OK.

 

[Two Deep]

Did you ever think running in excess is bad for the ticker?

 

[pigskinliquors]

What an awesome weekend of training around here!!!

Ned: I wouldn't get discouraged with your rough 10 as it's likely just some tired legs telling you to slow down. The fact that you finished it bodes well for future times you'll want to quit. Awesome that you got your first taste of trails. I wish I'd have done more trail runs than I had during my running career. It's euphoric focusing on natural obstacles while pushing yourself.

17 seconds: Brightroom is hit or miss. I for some reason typically really like my cycling pic's and don't like my running pic's.

ShoNuff: Nice 12!

Grue: Great first week back at it. I'm excited to hear about you training for trails AND a tri

TriMan: Nice solid base training. Can't wait to see what you can post for your 5k!

Sand: Way to get all three disciplines in + trampoline. I tramp'ed for a good hour on Saturday and was pleasantly surprised that I didn't get hurt.

Hang10: Welcome to the thread! When's your marathon?

Comfortably Numb: Awesome to have another addict on board. Great first race. My best advice is to post workouts, no matter how small, in this thread to keep your training honest and to get feedback from a very giving group of people. I often work out harder just so I can post something better in here [see my training post below].

pmb: getting 20 in with those winds; and not feeling well is pretty awesome. I know you have sub 3:30 in you. You are training better than I ever did, faster and longer, and I was able to do it twice. This next one might not be it, but you certainly have it in you.

jb: Welcome to the bleeding nipples society! Try Body Glide for chafing on the rest of your body, bandaids for nips. I just had a Clif bar for a snack. I train hard so I can eat/drink hard, so I might not be your best informant.

_________________________________________

My Update:

I had a BIG breakthrough ride yesterday. I'm planning on racing a 71 miler on 2/11, so I hoped to get a 40+ solo in this weekend and a 50+ next weekend to be ready for it. The wind was down (only 8-10 mph) and the temp was a gorgeous 62 at the start, and 58 at the finish (sun going down). I felt great through mile 21 of the expected 42 averaging approx. 22 mph with most of the ride with the wind. At that point I decided I'd like to push it a bit to see if I could keep the average at 21 or higher. I kept ticking off mile after mile faster than I anticipated, and around mile 30 decided to extend to a 45 mile ride. At mile 37 I decided to chew off another loop to make it an even 50.

I ended up doing exactly 50 miles, with a moving average speed of 21.5 mph (3 stop lights had the Garmin shut off briefly). More importantly my HR stayed darn low except for one stretch where 2 A&M riders (full team kits on) were in front of me and I decided it was smart to fly by them (which I did) at mile 12. All of my miles were 20 MPH or faster except: mile 8 (2 stop signs), 28 (1 straight mile of slow climb), 35-37 (into the wind on terrible chip seal) and 43 (nasty hill + wind + traffic). I also was able to finish with 5 strong miles directly into the wind with all around 22 mph = I had more in the tank!

As per Sand's recommendation, here's my Garmin Connect Data.

This was a solo ride. Compared to last weekends group race, I was faster and had better control of my HR (the winds killed me last weekend):

This week Last week

50 miles 54 miles

21.5 mph 21.2 mph

607 ft gain 144 ft gain

160 AVE HR 165 AVE HR

178 MAX HR 184 MAX HR

I honestly didn't think I had a training ride in me that fast, this early. Especially knowing that I'm 10 pounds heavier than I like to race at, I'm getting excited about racing season. Most importantly, other than feeling darn tired, my legs and hips feel great today.

edited to add: I just found the "player" button on the connect = pretty cool! Thanks Sand! If you hit player for that ride, and then go back one ride (last week's race) you'll see dramatic differences in the elevation and pace. Both really calm for the race, and up and down for the ride yesterday.

 

[Ned]

That comparison says it all. Hillier, faster, and lower HR = GOLD.

 

[gruecd]

Grue: Great first week back at it. I'm excited to hear about you training for trails AND a tri

I'm already softening on the tri thing. I just don't like swimming, and it's really hard to motivate myself to do something that I don't enjoy, when I've got so many alternatives that I do (running, basketball, etc.). Not saying for sure that I'm not going to do it, but I'm definitely a lot less gung-ho.Fantastic ride, by the way!

 

[Sand]

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.

Yeah - I don't run anywhere without spot bandages on. Some shirts I'm fine for many miles, others tear me up very quickly. All it takes is one episode of bloody nips to learn the lesson there. Comfortably - great run! The good news is you left a lot on the table. The fastest 5ks are run Sand style - start fast and hold on. By mile 2 you want to die, but it gets results.

Hang - man, you are ready to go. Great time there. Welcome to the thread!

Prince - shin splints are overuse injuries. As you get more mileage under you they will subside (typically). That stretch and exercise really worked well for me.

 

[Hang 10]

Hang10: Welcome to the thread! When's your marathon?

March 18th Doing the Shamrock Marathon in Virginia Beach.

 

[Sand]

Did you ever think running in excess is bad for the ticker?

No. The benefits outweigh any issues by massive amounts. There was a good article out there (too lazy to find) that talked about how hearts only have a certain number of beats in their useful life. Running drops your resting HR to the point that your daily number of beats is much lower than a sedentary person and provides for a longer life expectancy. My resting HR is now down into the high 40s - a huge improvement over a few years ago.

 

[BassNBrew]

My Update:

I had a BIG breakthrough ride yesterday. I'm planning on racing a 71 miler on 2/11, so I hoped to get a 40+ solo in this weekend and a 50+ next weekend to be ready for it. The wind was down (only 8-10 mph) and the temp was a gorgeous 62 at the start, and 58 at the finish (sun going down). I felt great through mile 21 of the expected 42 averaging approx. 22 mph with most of the ride with the wind. At that point I decided I'd like to push it a bit to see if I could keep the average at 21 or higher. I kept ticking off mile after mile faster than I anticipated, and around mile 30 decided to extend to a 45 mile ride. At mile 37 I decided to chew off another loop to make it an even 50.

I ended up doing exactly 50 miles, with a moving average speed of 21.5 mph (3 stop lights had the Garmin shut off briefly). More importantly my HR stayed darn low except for one stretch where 2 A&M riders (full team kits on) were in front of me and I decided it was smart to fly by them (which I did) at mile 12. All of my miles were 20 MPH or faster except: mile 8 (2 stop signs), 28 (1 straight mile of slow climb), 35-37 (into the wind on terrible chip seal) and 43 (nasty hill + wind + traffic). I also was able to finish with 5 strong miles directly into the wind with all around 22 mph = I had more in the tank!

As per Sand's recommendation, here's my Garmin Connect Data.

This was a solo ride. Compared to last weekends group race, I was faster and had better control of my HR (the winds killed me last weekend):

This week Last week

50 miles 54 miles

21.5 mph 21.2 mph

607 ft gain 144 ft gain

160 AVE HR 165 AVE HR

178 MAX HR 184 MAX HR

I honestly didn't think I had a training ride in me that fast, this early. Especially knowing that I'm 10 pounds heavier than I like to race at, I'm getting excited about racing season. Most importantly, other than feeling darn tired, my legs and hips feel great today.

edited to add: I just found the "player" button on the connect = pretty cool! Thanks Sand! If you hit player for that ride, and then go back one ride (last week's race) you'll see dramatic differences in the elevation and pace. Both really calm for the race, and up and down for the ride yesterday.

That's a killer average with slow downs included in the mix. Go get your racing license and get your mandatory 10 starts behind you as a cat 5.

 

[sho nuff]

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.

Right now? Too much crap. New routine of being at home has not had the best effect on my eating habits.At work I was a creature of habit, carrots at 2:30, cucumbers or yogurt at 9:30-10am.One thing I love is this Tex Mex trail mix from Target. Just have to be careful to actually portion it out.That or string cheese I love.

 

[BassNBrew]

This is just unbelievable training. I can't imagine how you are doing this, but you are certainly putting in great effort for this.

What are you wanting to finish in or are you just wanting to finish?

What have past winners finished in? Just curious because this just seems brutal and not sure how anyone can really run this type of race at a faster pace. I would think that 10 minute miles would be about as best you could hope for, but I honestly have no experience with such.

Last year someone went 4:52. That's a 7:20 pace. Only six finished under 5:30 which is an 8:15 pace. From my understanding, mile 19.25 to 20.8 have a gain of 1000 ft. You then lose all 1000 ft in the next mile. Those two sections aren't runable even for the elites.Last year 129 of 200+ finshed and conditions were good. There is an official course record because snow/ice impact the times more than runner ability at the top end. They also have to modify the course if snow is too deep, downed trees, landslides, etc. 7:33 was middle of the pack.

I suspect I'll be the last one to finish or close to it. My main goal is to avoid getting pulled off the course. Even if I do get down to 210 by race day, I'll still be one of the heaviest out there. Gravity doesn't like fat people when the road slants up.

Here's someone's garmin profile from one year. http://2.bp.blogspot.com/_Vu0Dgvw8MHg/R8Hp3IIGZLI/AAAAAAAAAnQ/huJk765feTo/s1600-h/MMC+profile.jpeg

 

[pigskinliquors]

Go get your racing license and get your mandatory 10 starts behind you as a cat 5.

I unfortunately don't even know what this means

Here's someone's garmin profile from one year. http://2.bp.blogspot.com/_Vu0Dgvw8MHg/R8Hp3IIGZLI/AAAAAAAAAnQ/huJk765feTo/s1600-h/MMC+profile.jpeg

That is unreal Made me think of this.

 

[Ned]

Here's someone's garmin profile from one year. http://2.bp.blogspot.com/_Vu0Dgvw8MHg/R8Hp3IIGZLI/AAAAAAAAAnQ/huJk765feTo/s1600-h/MMC+profile.jpeg

Heart palpitations.

 

[BassNBrew]

Go get your racing license and get your mandatory 10 starts behind you as a cat 5.

I unfortunately don't even know what this means

Here's someone's garmin profile from one year. http://2.bp.blogspot.com/_Vu0Dgvw8MHg/R8Hp3IIGZLI/AAAAAAAAAnQ/huJk765feTo/s1600-h/MMC+profile.jpeg

That is unreal Made me think of this.

Go to USA Cycling and you can get the scoop there. Basically there's Cat 5, 4, 3, 2, 1 - Pro. Everyone starts in cat 5. Once you have ten sanctioned starts under your belt you can move to 4. A lot of the races will segregate by age to an extent. If you look at the HHH website, the actual race goes off just before the ride.You'll find the racing more challenging in the sanctioned events. If you do crits, the course will be closed. For road races, they'll have a car or motorcycle leading the way and a wheel wagon behind you in case you get a flat. Cat 5 can be squiriely with newbies and what have some future pros passing through.

When I was doing those races I placed in a few sprints, but couldn't hang with the skinny guys on the climbs in the road races.

If you don't want to buy the license until you try it, they sell one day waviers for $10. With the type of numbers you are laying down you need to get out of the organized rides and into racing.

 

[prosopis]

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?

I had similar experience when I first started. I just ran through it until it resolved. I am not sure if that is the right thing to do but it is what I did. I also think getting fit for proper shoes will help.

 

[sho nuff]

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?

I had similar experience when I first started. I just ran through it until it resolved. I am not sure if that is the right thing to do but it is what I did. I also think getting fit for proper shoes will help.

My other advice...be careful on just running through it. Be aware of signs that its getting worse and don't just try and be tough.Not sure when your half is, or how far into the plan is...or how behind you would get with a few days or even a week off.I ended up scrapping a really bad idea of trying a half way too quickly after starting and it was the best thing for me (but again, I was trying one way too quickly as my training did not start when it should have).I took a little time off, focused on the shorter distances while building my base a bit slower.That really helped me by last summer/fall when my training for a half started again and I could handle the miles I needed to get in much better.

 

[prosopis]

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.

Fantastic

 

[sho nuff]

6 miles total this morning.

7 X 1000m at 10k pace (8:25ish pace)

Felt really good and hard at the same time.

Love this workout.

Coming off a 29 mile week.

This week should hit 32 next week...then a little step back for a week of "just" 29 again before peaking at 35-36 miles (depends if I stop at 15 on my long run or 16 which would be my longest yet) with a half on March 10th...should be a nice flat and fast course and my sights are set on not just sub-2, but going 1:55.

My weight is better...more miles than last year's training has me in much better shape...and this course is very very very flat compared to the last half I ran.

Going to get better control of my bladder this time too .

 

[BassNBrew]

7 miler tonite...

Split time Lap time HR Avg HR Notes

1 0:10'22.1 0:10'22.1 131 144

2 0:20'27.3 0:10'05.2 134 137

3 0:30'56 0:10'28.7 134 132

4 0:42'16.9 0:11'20.9 134 134

5 0:53'34.8 0:11'17.9 131 134

6 1:04'10.2 0:10'35.4 131 133

7 1:14'27.1 0:10'16.9 134 133

the slower miles with slightly higher hr were done on the track. i don't know why but those flat circles are always a pace killer...or the gps doesn't like the turns.

 

[gruecd]

If any of you guys are looking for a lightweight trainer, New Balance is coming out with their new 890v2, so Running Warehouse has the original 890 on clearance for $64.88 ($58 with the 10% discount that's readily available on the internet). I love this shoe. Assuming you guys wear a normal width, they've got the "sulfur" ones in size 8.5, 11.5, and 14; they've got the blue ones in 7.5 and 14; and they've got the black ones in almost every size.

Definitely recommend checking them out. No tax, free 2-day shipping. It's like a sore ****...you can't beat it.

ETA: If you go to www.shopnewbalance.com, there's a better selection of sizes/colors, but you probably have to pay for shipping, and maybe tax, too.

 

[tri-man 47]

The fastest 5ks are run Sand style - start fast and hold on. By mile 2 you want to die, but it gets results.

Hey, I saw data on that in Runner's World. The report said that it's best to start 6% faster, then hang on, die, blah, blah, blah. They said that's more effective than hard, but steady, throughout. So I'll try that with my first 5K - Sandtm the start, then hold on.liquors - WOW!!!!!

prosopis - you back and healthy again?

 

[bentley]

The fastest 5ks are run Sand style - start fast and hold on. By mile 2 you want to die, but it gets results.

Hey, I saw data on that in Runner's World. The report said that it's best to start 6% faster, then hang on, die, blah, blah, blah. They said that's more effective than hard, but steady, throughout. So I'll try that with my first 5K - Sandtm the start, then hold on.liquors - WOW!!!!!

prosopis - you back and healthy again?

I remember reading Sand style in here. That's the style I used for my 5K PR. I've never felt more like barfing after a race.

 

[bentley]

If any of you guys are looking for a lightweight trainer, New Balance is coming out with their new 890v2, so Running Warehouse has the original 890 on clearance for $64.88 ($58 with the 10% discount that's readily available on the internet). I love this shoe. Assuming you guys wear a normal width, they've got the "sulfur" ones in size 8.5, 11.5, and 14; they've got the blue ones in 7.5 and 14; and they've got the black ones in almost every size.

Definitely recommend checking them out. No tax, free 2-day shipping. It's like a sore ****...you can't beat it.

ETA: If you go to www.shopnewbalance.com, there's a better selection of sizes/colors, but you probably have to pay for shipping, and maybe tax, too.

Well, I'm glad I paid $40 more for that shoe just a month ago. I'm loving it so far.

 

[gruecd]

If any of you guys are looking for a lightweight trainer, New Balance is coming out with their new 890v2, so Running Warehouse has the original 890 on clearance for $64.88 ($58 with the 10% discount that's readily available on the internet). I love this shoe. Assuming you guys wear a normal width, they've got the "sulfur" ones in size 8.5, 11.5, and 14; they've got the blue ones in 7.5 and 14; and they've got the black ones in almost every size.

Definitely recommend checking them out. No tax, free 2-day shipping. It's like a sore ****...you can't beat it.

ETA: If you go to www.shopnewbalance.com, there's a better selection of sizes/colors, but you probably have to pay for shipping, and maybe tax, too.

Well, I'm glad I paid $40 more for that shoe just a month ago. I'm loving it so far.

I just bought two pairs for $136....and that's after ordering a pair of the new version earlier this afternoon. I will now have 8 pairs of new running shoes in my closet. I need an intervention.

 

[sho nuff]

If any of you guys are looking for a lightweight trainer, New Balance is coming out with their new 890v2, so Running Warehouse has the original 890 on clearance for $64.88 ($58 with the 10% discount that's readily available on the internet). I love this shoe. Assuming you guys wear a normal width, they've got the "sulfur" ones in size 8.5, 11.5, and 14; they've got the blue ones in 7.5 and 14; and they've got the black ones in almost every size.

Definitely recommend checking them out. No tax, free 2-day shipping. It's like a sore ****...you can't beat it.

ETA: If you go to www.shopnewbalance.com, there's a better selection of sizes/colors, but you probably have to pay for shipping, and maybe tax, too.

Well, I'm glad I paid $40 more for that shoe just a month ago. I'm loving it so far.

I just bought two pairs for $136....and that's after ordering a pair of the new version earlier this afternoon. I will now have 8 pairs of new running shoes in my closet. I need an intervention.

Yeah, I would be that way had I not quit my job to stay home.Got to keep the shoes updated periodically but can't stock up like I would want to.

Otherwise Id have several boxes of the Mizuno Elixir's in my closet.

 

[Sand]

edited to add: I just found the "player" button on the connect = pretty cool! Thanks Sand! If you hit player for that ride, and then go back one ride (last week's race) you'll see dramatic differences in the elevation and pace. Both really calm for the race, and up and down for the ride yesterday.

No problemo. Garmin connect is pretty good. Now all you need is a Quarq or Power Tap.

Here's someone's garmin profile from one year. http://2.bp.blogspot.com/_Vu0Dgvw8MHg/R8Hp3IIGZLI/AAAAAAAAAnQ/huJk765feTo/s1600-h/MMC+profile.jpeg

Anyone else I'd laugh and just write them off as clinically insane. But you finish these darn things. So you are insane, yet incredibly durable.

I remember reading Sand style in here. That's the style I used for my 5K PR. I've never felt more like barfing after a race.

Proper race execution on display here, folks.

Hey, I saw data on that in Runner's World. The report said that it's best to start 6% faster, then hang on, die, blah, blah, blah. They said that's more effective than hard, but steady, throughout. So I'll try that with my first 5K - Sandtm the start, then hold on.

Sadly that advice doesn't hold for tall, thin guys from the Chicago area. That particular population needs to take it easy, jog it in to mile 3, then sprint the last .1 in. Guaranteed to be a winner.

I just bought two pairs for $136....and that's after ordering a pair of the new version earlier this afternoon. I will now have 8 pairs of new running shoes in my closet. I need an intervention.

If my wife only knew the totality of stuff I've bought in the last couple weeks. I'm overflowing with new swim stuff. Just snagged a Finis Swimsense (used for big discount), some Tyr fins to improve my miserable kick, some wicked looking goggles, etc. Not to mention some Voler cycling stuff (they have a great clearance sale going on now, BTW).The Swimsense watch is heaven. Automagically keeps track of time, splits, stroke type, stroke rate, distance per stroke, interval rests and starts and stops, etc. Today's short workout.

 

[Prince Myshkin]

thanks for all the input guys! i'll see how it goes this week (although i'm fighting off the local bug going around right now )

 

[Ned]

The fastest 5ks are run Sand style - start fast and hold on. By mile 2 you want to die, but it gets results.

Hey, I saw data on that in Runner's World. The report said that it's best to start 6% faster, then hang on, die, blah, blah, blah. They said that's more effective than hard, but steady, throughout. So I'll try that with my first 5K - Sandtm the start, then hold on.

 

[jb1020]

If any of you guys are looking for a lightweight trainer, New Balance is coming out with their new 890v2, so Running Warehouse has the original 890 on clearance for $64.88 ($58 with the 10% discount that's readily available on the internet). I love this shoe. Assuming you guys wear a normal width, they've got the "sulfur" ones in size 8.5, 11.5, and 14; they've got the blue ones in 7.5 and 14; and they've got the black ones in almost every size.

Definitely recommend checking them out. No tax, free 2-day shipping. It's like a sore ****...you can't beat it.

ETA: If you go to www.shopnewbalance.com, there's a better selection of sizes/colors, but you probably have to pay for shipping, and maybe tax, too.

Well, I'm glad I paid $40 more for that shoe just a month ago. I'm loving it so far.

I just bought two pairs for $136....and that's after ordering a pair of the new version earlier this afternoon. I will now have 8 pairs of new running shoes in my closet. I need an intervention.

Yeah, I would be that way had I not quit my job to stay home.Got to keep the shoes updated periodically but can't stock up like I would want to.

Otherwise Id have several boxes of the Mizuno Elixir's in my closet.

So tell me what yall do for shoes? I usually start breaking in a pair when my current shoes are at 200+ miles. Then I'll retire the current ones at 300 or so.Do you have a training shoe and a different shoe for a long run?

 

[Ned]

If any of you guys are looking for a lightweight trainer, New Balance is coming out with their new 890v2, so Running Warehouse has the original 890 on clearance for $64.88 ($58 with the 10% discount that's readily available on the internet). I love this shoe. Assuming you guys wear a normal width, they've got the "sulfur" ones in size 8.5, 11.5, and 14; they've got the blue ones in 7.5 and 14; and they've got the black ones in almost every size.

Definitely recommend checking them out. No tax, free 2-day shipping. It's like a sore ****...you can't beat it.

ETA: If you go to www.shopnewbalance.com, there's a better selection of sizes/colors, but you probably have to pay for shipping, and maybe tax, too.

Well, I'm glad I paid $40 more for that shoe just a month ago. I'm loving it so far.

I just bought two pairs for $136....and that's after ordering a pair of the new version earlier this afternoon. I will now have 8 pairs of new running shoes in my closet. I need an intervention.

Yeah, I would be that way had I not quit my job to stay home.Got to keep the shoes updated periodically but can't stock up like I would want to.

Otherwise Id have several boxes of the Mizuno Elixir's in my closet.

So tell me what yall do for shoes? I usually start breaking in a pair when my current shoes are at 200+ miles. Then I'll retire the current ones at 300 or so.Do you have a training shoe and a different shoe for a long run?

I keep 2 pairs in rotation and cycle them every couple of runs. I too can't get much more than 300-325 before the shoes are shredded. I use the same shoes for everything other than trail running and shorter races. Trail shoes for trails, and flats for 5K or 10K races. I'm 190lbs, so I doubt I could go much further than a 10K on flats.

 

[tri-man 47]

In other news, Kenneth Young missed a run last week. It's noteworthy in that it's the first day that Young (age 70 .. :finger: the age jokes in advance ) has missed in over 40 years. Equally incredible is the fact that his running streak was only the fourth longest, so three others are still at it!

 

[gruecd]

So tell me what yall do for shoes? I usually start breaking in a pair when my current shoes are at 200+ miles. Then I'll retire the current ones at 300 or so.

Do you have a training shoe and a different shoe for a long run?

Like Ned, I generally rotate 2-3 pairs of shoes for my everyday runs. I've been gradually transitioning to lighter-weight trainers, so my rotation generally includes some lighter shoes (NB890, Mizuno Wave Precision) and some heavier ones (NB759/880, Mizuno Wave Rider). I wear the lighter ones for all of my intervals/tempo runs, and then I pretty much switch back and forth for everything else. I can generally get 400 miles/pair, so once I hit that, I swap in another pair from my stash.Racing wise, I wear my 890s for anything up to the half marathon. For marathons, I've gone with Precisions, only because I've gotten blisters anytime I've gone longer than 15-16 with the 890s. I'm hoping maybe I won't have that problem with the 890v2s, because I'd love for them to be my marathon shoe, too.

 

[pigskinliquors]

Go to USA Cycling and you can get the scoop there. Basically there's Cat 5, 4, 3, 2, 1 - Pro. Everyone starts in cat 5. Once you have ten sanctioned starts under your belt you can move to 4. A lot of the races will segregate by age to an extent. If you look at the HHH website, the actual race goes off just before the ride.You'll find the racing more challenging in the sanctioned events. If you do crits, the course will be closed. For road races, they'll have a car or motorcycle leading the way and a wheel wagon behind you in case you get a flat. Cat 5 can be squiriely with newbies and what have some future pros passing through.When I was doing those races I placed in a few sprints, but couldn't hang with the skinny guys on the climbs in the road races.If you don't want to buy the license until you try it, they sell one day waviers for $10. With the type of numbers you are laying down you need to get out of the organized rides and into racing.

Got it, thanks! I'm enjoying leisurely riding now, but true racing is damn tempting.

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?

I had similar experience when I first started. I just ran through it until it resolved. I am not sure if that is the right thing to do but it is what I did. I also think getting fit for proper shoes will help.

My other advice...be careful on just running through it. Be aware of signs that its getting worse and don't just try and be tough.Not sure when your half is, or how far into the plan is...or how behind you would get with a few days or even a week off.I ended up scrapping a really bad idea of trying a half way too quickly after starting and it was the best thing for me (but again, I was trying one way too quickly as my training did not start when it should have).I took a little time off, focused on the shorter distances while building my base a bit slower.That really helped me by last summer/fall when my training for a half started again and I could handle the miles I needed to get in much better.

I know I'm in the minority here, but I never ran two days in a row in training, even for long distances. I almost always had just three runs per week: Sunday (long), Tuesday (pace) and Thursday (speed/intervals). I also always cross trained through the week, but always felt those three runs were enough to continually improve performance, while giving my legs enough time to rest (says the guy who can't run anymore). Bananafish: We've all wanted to curl up into a ball. Enjoy the peace and the gentle rocking motion. ShoNuff: your training is progressing really nicely. You are a strong bladder away from a great race! BnB: I always hated track miles. I say good riddance to them! Your HR is still amazing low during those. Tri/Sand: I love the 5k battle! Sand: Reason #5,467 why I enjoy not having a wife. I have nobody spending my money, or telling me why I'm spending my money wrong. That SwimSense watch/data rocks! I've been looking pretty heavy at Power Tap Prince: kick that bug's ###!jb: right now I just buy shoes that look the coolest in the gym. It's now how I roll. _______________________My updateid 40 minutes on the elliptical last night and it sucked. The Rec Center was packed, but not with young, gorgeous coeds. It was 80% doods, and too high of a % of the coeds that showed up, have decided (too late in my opinion) that they need to get into shape for the New Year. I have wonderful DOMS today, and hoped to spin it out this morning but it was pouring rain. I'll hopefully get a ride in tonight after work instead.

 

[sho nuff]

If any of you guys are looking for a lightweight trainer, New Balance is coming out with their new 890v2, so Running Warehouse has the original 890 on clearance for $64.88 ($58 with the 10% discount that's readily available on the internet). I love this shoe. Assuming you guys wear a normal width, they've got the "sulfur" ones in size 8.5, 11.5, and 14; they've got the blue ones in 7.5 and 14; and they've got the black ones in almost every size.

Definitely recommend checking them out. No tax, free 2-day shipping. It's like a sore ****...you can't beat it.

ETA: If you go to www.shopnewbalance.com, there's a better selection of sizes/colors, but you probably have to pay for shipping, and maybe tax, too.

Well, I'm glad I paid $40 more for that shoe just a month ago. I'm loving it so far.

I just bought two pairs for $136....and that's after ordering a pair of the new version earlier this afternoon. I will now have 8 pairs of new running shoes in my closet. I need an intervention.

Yeah, I would be that way had I not quit my job to stay home.Got to keep the shoes updated periodically but can't stock up like I would want to.

Otherwise Id have several boxes of the Mizuno Elixir's in my closet.

So tell me what yall do for shoes? I usually start breaking in a pair when my current shoes are at 200+ miles. Then I'll retire the current ones at 300 or so.Do you have a training shoe and a different shoe for a long run?

I have 4 in the rotation now.1 pair is more race/interval shoe...just lighter and I don't want to pound out more than 8ish on them except for race day (Mizuno Elixir)

1 pair is newer that I have put into the rotation (Saucony Guide 4)

An older pair that is still holding on for dear life (Nike Pegasus) though I usually only use those for recovery/easy shorter runs as they still are so very cushioned and I don't want to pound them out with the long miles.

And a pair of Mizuno Inspires that have been more of my workhorse shoe since last August. These and the Guides get the bulk of the miles on them rotating about every other run between them other than speed and recovery work.

 

[sho nuff]

ShoNuff: your training is progressing really nicely. You are a strong bladder away from a great race!

Pleased with it so far. Needed that kick in the butt a week/2 weeks ago or so to slow down some of these miles and it has really helped. More pep in my step for the interval and tempo work eventhough the slow miles suck.Was going to take today off, but its so nice out going to likely head out for 3-4 tonight if the temps still feel so good.Then tomorrow is an 8 miler with 5 tempo miles in the middle...14 on tap for Saturday.

 

[17seconds]

Getting really worried guys... I decided to start Pfitz 18/55 yesterday for my first full and I've got some serious chronic back pain. It's been bothering me for a while but has become really bad in the last week.

Good news is it only hurts when I'm sitting and for a minute after I stand. Driving is painful. I can do runs just fine - pain gone after standing and walking for a couple of mins - but I'm worried I won't be able to continue training. Have a doctor appt on Friday to have it checked out. I want to figure out a way to manage it.

 

[pigskinliquors]

Getting really worried guys... I decided to start Pfitz 18/55 yesterday for my first full and I've got some serious chronic back pain. It's been bothering me for a while but has become really bad in the last week.Good news is it only hurts when I'm sitting and for a minute after I stand. Driving is painful. I can do runs just fine - pain gone after standing and walking for a couple of mins - but I'm worried I won't be able to continue training. Have a doctor appt on Friday to have it checked out. I want to figure out a way to manage it.

Back pain sucks. Hoping yours is just temporary. Darrin to the white courtesy phone for a prognosis...

 

[Sand]

Getting really worried guys... I decided to start Pfitz 18/55 yesterday for my first full and I've got some serious chronic back pain. It's been bothering me for a while but has become really bad in the last week.

Good news is it only hurts when I'm sitting and for a minute after I stand. Driving is painful. I can do runs just fine - pain gone after standing and walking for a couple of mins - but I'm worried I won't be able to continue training. Have a doctor appt on Friday to have it checked out. I want to figure out a way to manage it.

Good move. That one is a definite trip to the doc. Hopefully just a muscle strain that can work itself out.----

On my end - a breakthrough! I'm effin' pumped. Ran 4 pain free miles today. First real good run since November - no abdominal pain and my calf didn't explode. Of course, I intended to run a nice, easy 9:00 mile type run. Checked my watch after I was done - 8:09s. So I was only fast by about a minute a mile... (i.e. I'm back!)

 

[gruecd]

Getting really worried guys... I decided to start Pfitz 18/55 yesterday for my first full and I've got some serious chronic back pain. It's been bothering me for a while but has become really bad in the last week.Good news is it only hurts when I'm sitting and for a minute after I stand. Driving is painful. I can do runs just fine - pain gone after standing and walking for a couple of mins - but I'm worried I won't be able to continue training. Have a doctor appt on Friday to have it checked out. I want to figure out a way to manage it.

One possibility is that you're out of alignment. With all of our muscle tightness/imbalances, this is a VERY common occurrence with runners. Have you considered seeing a chiropractor for an adjustment??

 

[pigskinliquors]

On my end - a breakthrough! I'm effin' pumped. Ran 4 pain free miles today. First real good run since November - no abdominal pain and my calf didn't explode. Of course, I intended to run a nice, easy 9:00 mile type run. Checked my watch after I was done - 8:09s. So I was only fast by about a minute a mile... (i.e. I'm back!)

Nothing like Sanding a recovery run. You are back!

 

[gruecd]

In fact, I've actually started getting an adjustment every 3-4 weeks just as preventative medicine. Between the yoga, the adjustments, and my monthly deep-tissue massages, I really think they play a huge part in keeping me up and running.

I mean, if it's good enough for Meb, it's good enough for me!

 

[Two Deep]

Did you ever think running in excess is bad for the ticker?

No. The benefits outweigh any issues by massive amounts. There was a good article out there (too lazy to find) that talked about how hearts only have a certain number of beats in their useful life. Running drops your resting HR to the point that your daily number of beats is much lower than a sedentary person and provides for a longer life expectancy. My resting HR is now down into the high 40s - a huge improvement over a few years ago.

How far do you run and what is your heart rate during your run? I'm all for exercise, but like anything else moderation makes sense. I can't believe running the miles I read in here are good for overall health.

 

[pmbrown_22]

Getting really worried guys... I decided to start Pfitz 18/55 yesterday for my first full and I've got some serious chronic back pain. It's been bothering me for a while but has become really bad in the last week.Good news is it only hurts when I'm sitting and for a minute after I stand. Driving is painful. I can do runs just fine - pain gone after standing and walking for a couple of mins - but I'm worried I won't be able to continue training. Have a doctor appt on Friday to have it checked out. I want to figure out a way to manage it.

Ok, I have experience with back pain (I have a vertabrae that is shifted a quarter inch forward) and some similar symptoms. What kind of pain is it? Does it shoot down your leg, hurt to twist, or hurt when just sitting? Most likely (as grue stated) probably just strained a muscle doing something like sneezing or may just need a bit of an adjustment.Second going to see a doc though. If you do have shooting pains down your leg, look into seeing a pain specialist. I went through a series of epiderals to numb my nerves down into my legs. It sounds awful, but without that pain, my muscles don't know to react so I don't have spasms and all that go with it. I was not comfortable sitting, lying down, or standing for mine so it had to be dealt with. This was all before I started running and since I have started running, I have not had any issues from running at all. On occasion, I will lift something incorrectly and have some pain, but nothing from running.Good luck.

 

[17seconds]

No shooting pains. Localized to my lower and middle back. Most pain I feel is standing up from being in a sitting position and taking the first few steps.

Never seen a chiropractor. Had one massage in my life.

I had it pretty bad a few years ago when my kids were infants from all the bending over, diaper changes, giving baths, etc. But that was just bending over, not sitting. So I'm hoping it's just muscle strain. But the pain is pretty bad. Grimacing and feeling like a tear could well up in my eyes at times.

 

[pmbrown_22]

No shooting pains. Localized to my lower and middle back. Most pain I feel is standing up from being in a sitting position and taking the first few steps.Never seen a chiropractor. Had one massage in my life.I had it pretty bad a few years ago when my kids were infants from all the bending over, diaper changes, giving baths, etc. But that was just bending over, not sitting. So I'm hoping it's just muscle strain. But the pain is pretty bad. Grimacing and feeling like a tear could well up in my eyes at times.

Sounds almost like an imbalance when you are sitting. See what the doctor says. I should have mentioned before that backs sometimes baffle even the docs so take his/her word cautiously. The lower back is a strange area anyway with all the bones, muscle and cartlegde coming together around the spine. Sometimes even the smallest tweak can bring the strongest person down.

 

[Ned]

Did you ever think running in excess is bad for the ticker?

No. The benefits outweigh any issues by massive amounts. There was a good article out there (too lazy to find) that talked about how hearts only have a certain number of beats in their useful life. Running drops your resting HR to the point that your daily number of beats is much lower than a sedentary person and provides for a longer life expectancy. My resting HR is now down into the high 40s - a huge improvement over a few years ago.

How far do you run and what is your heart rate during your run? I'm all for exercise, but like anything else moderation makes sense. I can't believe running the miles I read in here are good for overall health.

I'm curious where you're going with this, so I'll take the bait. I'd love to understand why roughly 1 hour/day of cardio is excessive.

 

[17seconds]

No shooting pains. Localized to my lower and middle back. Most pain I feel is standing up from being in a sitting position and taking the first few steps.Never seen a chiropractor. Had one massage in my life.I had it pretty bad a few years ago when my kids were infants from all the bending over, diaper changes, giving baths, etc. But that was just bending over, not sitting. So I'm hoping it's just muscle strain. But the pain is pretty bad. Grimacing and feeling like a tear could well up in my eyes at times.

Sounds almost like an imbalance when you are sitting. See what the doctor says. I should have mentioned before that backs sometimes baffle even the docs so take his/her word cautiously. The lower back is a strange area anyway with all the bones, muscle and cartlegde coming together around the spine. Sometimes even the smallest tweak can bring the strongest person down.

Yeah, I'm not so good with posture and sitting. Still gonna run 9mi tomorrow