gruecd
Footballguy
He's pretty old. I bet it hasn't been that long since he's received a finger...
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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
Ned
Footballguy
Go get'm, GB. Looks like the forecasted temps are coming down a tad.I don't know WTF I'm at work. I've got plenty to do, but it's not like I'm actually doing any of it. I just want to RUN!
comfortably numb
Footballguy
I don't know WTF I'm at work. I've got plenty to do, but it's not like I'm actually doing any of it. I just want to RUN!
Going out to pick up a few parts for my shop run 3miles now
Cold Dead Hands
Footballguy
Haven't really had any time or interest in an actual 5k. My boss wanted me to enter one this spring, but my third child is due May 9th. My only time to really run is at 5AM, when everyone else is asleep. I'll try the intervals. Any specific breakdown you would recommend?
pigskinliquors
Dr. Parrothead
He's pretty old. I bet it hasn't been that long since he's received a finger...
CDH: I would do 400 intervals, starting with 5 or 6 and building from there (= 1 mile warm-up, 400 hard, 200 recovery, 400 hard, 200 recovery, rinse and repeat x amount of times; 1 mile cool down). If you decide you want to run/race more than a 10k , I'd throw some 800/400 intervals in as well.
gruecd
Footballguy
Hmmmm....just saw that the Inaugural Brewers Mini-Marathon is scheduled for Saturday, September 22. The following day is the Fox Cities Marathon in Appleton (where I live).
If I can get a pacing gig for Fox Cities, maybe I'll do my own little "Goofy Challenge" as training for my ultra-marathon debut later in the fall. Race the half, pace the full.
If I can get a pacing gig for Fox Cities, maybe I'll do my own little "Goofy Challenge" as training for my ultra-marathon debut later in the fall. Race the half, pace the full.
Ned
Footballguy
gruecd
Footballguy
No idea. I'd like to think I could go faster than that. Maybe 3:40?? Ideally I'd try to do 3:30, because then you get all the young'uns looking to BQ.I hate you.What group would you want to pace after racing a HM? 4:00?
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Hang 10
Footballguy
Some tempo work today.
1 mile easy, 4 miles Medium Tempo Pace(makes me think of a certain Adam Sandler classic song..."now grab that shampoo bottle and stick it up my..."...what was I talking about again??
) & one mile easy.
mile 1 - 7:59
mile 2 - 6:36
mile 3 - 6:31
mile 4 - 6:26
mile 5 - 6:30
mile 6 - 8:26
1 mile easy, 4 miles Medium Tempo Pace(makes me think of a certain Adam Sandler classic song..."now grab that shampoo bottle and stick it up my..."...what was I talking about again??
) & one mile easy.mile 1 - 7:59
mile 2 - 6:36
mile 3 - 6:31
mile 4 - 6:26
mile 5 - 6:30
mile 6 - 8:26
gruecd
Footballguy
What are your PRs? Your tempo paces aren't that far off of mine. I typically average in the mid-6:20s.Some tempo work today.1 mile easy, 4 miles Medium Tempo Pace(makes me think of a certain Adam Sandler classic song..."now grab that shampoo bottle and stick it up my..."...what was I talking about again??
Ned
Footballguy
I mean it. I hate you.No idea. I'd like to think I could go faster than that. Maybe 3:40?? Ideally I'd try to do 3:30, because then you get all the young'uns looking to BQ.I hate you.
These back to backs are the key to a successful event. I don't recall when your event is, but this would be a good peak workout in the training cycle.You'll also need to add some rest days to your schedule.
benson_will_lead_the_way
Footballguy
Thanks for your help guysCalve sleeves and more ice combined with getting a foam roller for post-workouts. IvanK: awesome that you are doing the full
tri-man 47
Footballguy
Oh, you boys.He's pretty old. I bet it hasn't been that long since he's received a finger...
IK - neat to hear about your marathon plan.CDH: Since you're generally running a 9:40 pace, it would be good to do some pacing around 8:00/mile. 2:00 minute segments would be a 400m ...so 2 to 5 minute segments would be good if you'll do repeated intervals. That gets the legs used to a quicker rotation and fuller stride while also raising the heart rate. Congrats on #3 on the way!!! Way back in the day, my goal was to be running well when my kids were old enough to appreciate it, which has worked out great.
IvanKaramazov
Footballguy
Just for the record, this will be #4 for me. My most recent full was Fargo last spring, which ended up being disappointing because I went out an over-aggressive pace and blew toward the end. That event was what really inspired me to increase my volume. Prior to that, my ordinary "base" week was 4 days a week and about 25 miles. During marathon training, my weekly volume peaked at 42 miles. Since last June, I've been running five days a week with normal, off-season weeks at 35 mpw. Over the past couple of months, I've pushed that up to 40, give or take a couple of miles depending on the specific structure of my week.Looking back on it, I can't believe I ever managed to go sub-4:00 on so little mileage. I'm not talking about a low-mileage training program like FIRST; I'm just talking about ordinary running but not that many miles. I'm not going to even think about a time goal right now, but I'm expecting the extra off-season volume along with following a Pfitzinger plan to make a difference.IvanK: awesome that you are doing the full
comfortably numb
Footballguy
I don't know WTF I'm at work. I've got plenty to do, but it's not like I'm actually doing any of it. I just want to RUN!
Feels good to run during work, and come back to do some more work.I may bring this up at my next managers meeting as a suggestion for better productivity for all employees!
Was a good run today, I feel like I am going at my regular pace, but I am finishing my 3mi faster.
This must mean I am getting quicker
Oh and bugs taste like crap!
Would I look like too much of a dork wearing one of those bee keeper head thingies?
Hang 10
Footballguy
5k - 19:398k - 32:4110k - 41:57 SUPER WINDY day that day...my time wasn't that great but I was 44th overall out of 7000 finishers.Half - 1:41 but I've actually run better half times in my longer races.Marathon 3:35I'm really focused on running better times this summer on my 5k, 10k and my half marathons this summer. I've got a 10k next month and I'm shooting for under 40 minutes but we'll see.What are your PRs? Your tempo paces aren't that far off of mine. I typically average in the mid-6:20s.Some tempo work today.1 mile easy, 4 miles Medium Tempo Pace(makes me think of a certain Adam Sandler classic song..."now grab that shampoo bottle and stick it up my..."...what was I talking about again??
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gruecd
Footballguy
Yeah, I finally did that last summer (39:44). It's gonna hurt, but I hope you get it!
AcerFC
Footballguy
I guess you can add me to the near obsessive state. Went on a 5 day cruise. Thought I might get in a run on the treadmill.
Turns out there was a .10 of a track on the top deck. I did a total of about 15 miles in 3 days. Was tough to get out there on a few of the days being it was a family vacation and all. But all I could think about was getting my run in.
Was nice running in the middle of the atlantic ocean. My wife wasn't thrilled that I was gone "so long" but she is happy I am getting healthy.
Gru> Thanks for the book suggestion. I'm about 100 pages in. Haven't figured out the plot exactly but it makes me sad that I didn't run track in high school.
Turns out there was a .10 of a track on the top deck. I did a total of about 15 miles in 3 days. Was tough to get out there on a few of the days being it was a family vacation and all. But all I could think about was getting my run in.
Was nice running in the middle of the atlantic ocean. My wife wasn't thrilled that I was gone "so long" but she is happy I am getting healthy.
Gru> Thanks for the book suggestion. I'm about 100 pages in. Haven't figured out the plot exactly but it makes me sad that I didn't run track in high school.
gruecd
Footballguy
Which one are you reading? Once a Runner??
AcerFC
Footballguy
Yup
Ned
Footballguy
You are going to demolish your marathon.Just for the record, this will be #4 for me. My most recent full was Fargo last spring, which ended up being disappointing because I went out an over-aggressive pace and blew toward the end. That event was what really inspired me to increase my volume. Prior to that, my ordinary "base" week was 4 days a week and about 25 miles. During marathon training, my weekly volume peaked at 42 miles. Since last June, I've been running five days a week with normal, off-season weeks at 35 mpw. Over the past couple of months, I've pushed that up to 40, give or take a couple of miles depending on the specific structure of my week.Looking back on it, I can't believe I ever managed to go sub-4:00 on so little mileage. I'm not talking about a low-mileage training program like FIRST; I'm just talking about ordinary running but not that many miles. I'm not going to even think about a time goal right now, but I'm expecting the extra off-season volume along with following a Pfitzinger plan to make a difference.IvanK: awesome that you are doing the full
comfortably numb
Footballguy
Get your ### to bed!You have a flight in the morning.Was just looking at the website for the BMI see something about bus loading times.What are those details?You have to be bused in? How far away?Or did you book a hotel close enough to walk to the start line?
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ThreeThousand
Footballguy
Anyone going to be in NOLA next weekend for the half iron? Heck - anyone going to be in NOLA next weekend for anything?
Cold Dead Hands
Footballguy
Thanks for the advice. I'll give it a try Saturday.Oh, you boys.He's pretty old. I bet it hasn't been that long since he's received a finger...
CDH: Since you're generally running a 9:40 pace, it would be good to do some pacing around 8:00/mile. 2:00 minute segments would be a 400m ...so 2 to 5 minute segments would be good if you'll do repeated intervals. That gets the legs used to a quicker rotation and fuller stride while also raising the heart rate. Congrats on #3 on the way!!! Way back in the day, my goal was to be running well when my kids were old enough to appreciate it, which has worked out great.
gruecd
Footballguy
It's a point-to-point race, so a majority of people stay near the finish line in Boston's Back Bay and take the official B.A.A. buses to the start in Hopkinton. You get on the bus at 6:00 a.m., and it takes about an hour to get to the start, so you end up sitting there for about 3 hours until the start at 10 a.m.
tri-man 47
Footballguy
Unless you've got a college friend who lives the next town over and drops you off an hour before the race.
Sux about the forecast! It'll be a lot of mixed emotions following along this year after being out there last year. I'll really be living vicariously through you! Run a smart race and enjoy!!!
Ned
Footballguy
17seconds
root of all aliai
Run at sunrise or sunset. I'm sure you already know this.What sucks is living somewhere like Phoenix where the low is 90 at 2am.
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Usual21
Footballguy
Ok..so I'm a FFBG. Fat FootBallGuy. 5'7" 240 lbs. Yup, I'm a 
. However, I'm the type of guy who still plays basketball 3 times a week, flag football in the fall, and baseball in the summer. All my weight is in my upperbody. My legs are cut and skinny, with a big gut up top.
I want to become a runner.
What steps without making me overwhelmed and frustrated can I take to get me started. All help is appreciated.
. However, I'm the type of guy who still plays basketball 3 times a week, flag football in the fall, and baseball in the summer. All my weight is in my upperbody. My legs are cut and skinny, with a big gut up top.I want to become a runner.
What steps without making me overwhelmed and frustrated can I take to get me started. All help is appreciated.
Ned
Footballguy
Run at sunrise or sunset. I'm sure you already know this.What sucks is living somewhere like Phoenix where the low is 90 at 2am.
that's the forecast for the Boston Marathon. 88 is down right dangerous for a marathon.
Ned
Footballguy
Take every run slow and easy and give yourself plenty of rest between runs. A lot of it will be a feeling out process at the beginning. You have to find out what your body can handle and then build from there. I'd do absolutely zero speed type work while starting out. The focus should be all about endurance building which will also allow your body to adapt to the stress of running without being overly exposed to getting hurt. Go out for a one or two mile jog and see how it feels. Just keep the pace slow and go from there. Take the next day off and then go for the same distance you did two days prior. It may be wicked easy or it may be a struggle. You can adjust/adapt from there. Post how it goes.Ok..so I'm a FFBG. Fat FootBallGuy. 5'7" 240 lbs. Yup, I'm a
Looks similair to what I started with. I cut back on the weekday mileage with it being winter and my busy season. I worked up to a 6 hour run which worked out to 28+ trail miles and think I did 3 hr the day before. Obviously time running is more important than miles. It's a huge confidence build to get to 80% of your race time. If you can stay off the pavement on your long runs, you can up the time on those run and cut back during the week. You proably love running more than anyone here, but I wouldn't hesitate to ditch the Wed run for a bike ride.
That bites, especially with no time for your body to adapt. Obviously hydration will be very important.
On the plus side, with how tall you are and how fast your run, you have plenty of cooling surface area.
Usual21
Footballguy
Thanks for the advice. Do you recommend one of the Couch to 5K programs??Take every run slow and easy and give yourself plenty of rest between runs. A lot of it will be a feeling out process at the beginning. You have to find out what your body can handle and then build from there. I'd do absolutely zero speed type work while starting out. The focus should be all about endurance building which will also allow your body to adapt to the stress of running without being overly exposed to getting hurt. Go out for a one or two mile jog and see how it feels. Just keep the pace slow and go from there. Take the next day off and then go for the same distance you did two days prior. It may be wicked easy or it may be a struggle. You can adjust/adapt from there. Post how it goes.Ok..so I'm a FFBG. Fat FootBallGuy. 5'7" 240 lbs. Yup, I'm a
17seconds
root of all aliai
oh snap! I didn't see that and forgot gruecd was running. yikesRun at sunrise or sunset. I'm sure you already know this.What sucks is living somewhere like Phoenix where the low is 90 at 2am.
prosopis
Arizona Chupacabra
I had a personal bad experience with this. I donated blood the day after a long run and I passed out in the red cross. I felt at the time and I still do that I had a near death experience. If any one remembers my heart scare with the angiograms this was the start of it. I recommend you dont do it.
prosopis
Arizona Chupacabra
Are you in Phoenix? I am in Marana just north of Tucson.Run at sunrise or sunset. I'm sure you already know this.What sucks is living somewhere like Phoenix where the low is 90 at 2am.
prosopis
Arizona Chupacabra
http://www.coolrunning.com/engine/2/2_3/181.shtmlOk..so I'm a FFBG. Fat FootBallGuy. 5'7" 240 lbs. Yup, I'm a
17seconds
root of all aliai
Grew up in Tucson. There from 1974-1995. Lived in PHX 1995-1999.Marana has grown quite a bit. You guys gonna get an Eegees?Are you in Phoenix? I am in Marana just north of Tucson.Run at sunrise or sunset. I'm sure you already know this.What sucks is living somewhere like Phoenix where the low is 90 at 2am.
sho nuff
Footballguy
Take every run slow and easy and give yourself plenty of rest between runs. A lot of it will be a feeling out process at the beginning. You have to find out what your body can handle and then build from there. I'd do absolutely zero speed type work while starting out. The focus should be all about endurance building which will also allow your body to adapt to the stress of running without being overly exposed to getting hurt. Go out for a one or two mile jog and see how it feels. Just keep the pace slow and go from there. Take the next day off and then go for the same distance you did two days prior. It may be wicked easy or it may be a struggle. You can adjust/adapt from there. Post how it goes.Ok..so I'm a FFBG. Fat FootBallGuy. 5'7" 240 lbs. Yup, I'm a
I was 6 ft and 250 when I started.Just have to take it slow...pace and buildup. Get used to it as he said feeling it out in the beginning.Oh, and go get fitted for a proper pair of shoes. Don't get to caught up in flashy colors and too lightweight of a shoe. Us bigger guys need some cushioning to start with.
Sand
Footballguy
Fixed that for you. (BTW, sincere good luck, Gru. Looks like this will be a "have fun" race as that is way too hot for a PR type attempt).---'BassNBrew said:
On my end I tried foolishly to walk/run a bit and learned my calf is nowhere near healed up. Bleh. So I'm exiling myself a bit from running for a couple weeks.
So, off to biking more and swimming lots. Tonight was 3000 hard yards. Started off with a 2:30 200yd set, which is, by my memory, the fastest I've ever clocked in a drag suit. That's pretty darn encouraging. Finished things up with a brutal 10x150 set on 2:40 and 2:30.
2500 yards on tap for tomorrow. Saturday is a century. Sunday another 20 miles or so on the bike. Next weekend I'm seriously considering the Cheaha Challenge - 9,500ft of climbing in 100 miles. PSL - you should join!
prosopis
Arizona Chupacabra
We have an Eegees at cortaro and I-10. When you were last here that exit was desert and McDonalds. Now that exit has everything including the evil empire of Walmart.'17seconds said:Grew up in Tucson. There from 1974-1995. Lived in PHX 1995-1999.Marana has grown quite a bit. You guys gonna get an Eegees?'prosopis said:Are you in Phoenix? I am in Marana just north of Tucson.'17seconds said:Run at sunrise or sunset. I'm sure you already know this.What sucks is living somewhere like Phoenix where the low is 90 at 2am.'Ned said:'gruecd said:
Ned
Footballguy
Good call on the shoes. They will make a night/day difference.couch to 5K - I don't have any personal experience, but I know some have used it and really liked it. Again, it's all up to the individual. It may be perfect for you or you may find it too easy. It is a good place to start if you want to have a structured plan in front of you. Don't be afraid to ask questions here. While there's a lot of good plans out there on the internet, nothing will beat real life experience and advice from others.'sho nuff said:'Ned said:Take every run slow and easy and give yourself plenty of rest between runs. A lot of it will be a feeling out process at the beginning. You have to find out what your body can handle and then build from there. I'd do absolutely zero speed type work while starting out. The focus should be all about endurance building which will also allow your body to adapt to the stress of running without being overly exposed to getting hurt. Go out for a one or two mile jog and see how it feels. Just keep the pace slow and go from there. Take the next day off and then go for the same distance you did two days prior. It may be wicked easy or it may be a struggle. You can adjust/adapt from there. Post how it goes.'Usual21 said:Ok..so I'm a FFBG. Fat FootBallGuy. 5'7" 240 lbs. Yup, I'm a
IvanKaramazov
Footballguy
pmbrown_22
Footballguy
Gru - Good luck and be safe.
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I did 10 yesterday and the hip and knee check out pretty well. Averaged 8:30 for the entire run which was perfect for what I did. Still felt fresh at the end of the run and could have gone on for quite a bit more miles.
Recovery run today and then my final 20 miles tomorrow morning before the sun comes up. Good times.
Have a great weekend all.
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I did 10 yesterday and the hip and knee check out pretty well. Averaged 8:30 for the entire run which was perfect for what I did. Still felt fresh at the end of the run and could have gone on for quite a bit more miles.
Recovery run today and then my final 20 miles tomorrow morning before the sun comes up. Good times.
Have a great weekend all.
Hang 10
Footballguy
The bigger the cushion the sweeter the pushin'.'sho nuff said:'Ned said:Take every run slow and easy and give yourself plenty of rest between runs. A lot of it will be a feeling out process at the beginning. You have to find out what your body can handle and then build from there. I'd do absolutely zero speed type work while starting out. The focus should be all about endurance building which will also allow your body to adapt to the stress of running without being overly exposed to getting hurt. Go out for a one or two mile jog and see how it feels. Just keep the pace slow and go from there. Take the next day off and then go for the same distance you did two days prior. It may be wicked easy or it may be a struggle. You can adjust/adapt from there. Post how it goes.'Usual21 said:Ok..so I'm a FFBG. Fat FootBallGuy. 5'7" 240 lbs. Yup, I'm a
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