Ran a 10k in June (10 Viewers)

[sho nuff]

Sucks benson...dealt with shin issues for years.

Last year they crept up when I started up this running thing again.

Basically slowed down for about a month with little to no work (more on the bike than anything to keep some of my fitness).

Came back and eased into mileage. And well, I did up the speed (found something similar to what you said about not being used to the slow pace...my form sucks at a slower pace...form was better on speed days and my shins hurt less early on if I did an interval workout).

I was also at a bad weight and was trying to lose...so the intensity of the intervals was wanted from a weight loss standpoint.

I will say...after getting fitted better for shoes (first place I went to just sort of watched me run...2nd place had me on the TM with the camera behind me to really analyze it). That helped a ton being in a better pair of shoes and doing more to work on my form.

Good luck dealing with that though.

Not fun at all.

 

[sho nuff]

For me...I had sort of burnt myself out a bit during some of my training leading up to that last half.

The heat and result and blister made me decide to take it easy for a bit. So I have not run at all this week.

Have done some weights and getting more into my core work (which I had neglected for a bit...) Had a nice strong night of lunges, squats, dead lifts and a few other things. Had my son doing situps with me too (he hated the lunges).

Tomorrow I am going out for about a 15 mile ride...Saturday easing into a slow 5 miles.

I have been itching to get back out though. I think the burnout is gone.

Looked at my marathon date of December 1st and when my 18 week cycle will start...and the time I have to build my base up to where I want it before the cycle starts and it has energized me.

Going to be some long months til December but I am pumped up about this and ready to get down to training and getting myself where I want to be.

 

[pmbrown_22]

Starting to get excited for Sunday, but not overly excited. I will save that for tomorrow night and Sunday morning. Interesting this year is they announced today that they are allowing deferrals to next year. I am not going to take one as there are no gaurantees for next year either so I will go out and run my race. Supposed to start out around 61 with 70% humidity. I am hoping it is a little cooler at the start, but looks like it will be limited clothing for me while out there. Can't control it and will adjust while I am out there accordingly.

I do have a plan of getting some extra gatorade from my wife along the course as I know I will need more along the way than what they are giving at the stops. I am hoping that it will work out well and I can actually see them along the way.

Anyway, plans are made and meals are planned. Now it is just time to execute.

Have a great day all.

 

[Ned]

Starting to get excited for Sunday, but not overly excited. I will save that for tomorrow night and Sunday morning. Interesting this year is they announced today that they are allowing deferrals to next year. I am not going to take one as there are no gaurantees for next year either so I will go out and run my race. Supposed to start out around 61 with 70% humidity. I am hoping it is a little cooler at the start, but looks like it will be limited clothing for me while out there. Can't control it and will adjust while I am out there accordingly.I do have a plan of getting some extra gatorade from my wife along the course as I know I will need more along the way than what they are giving at the stops. I am hoping that it will work out well and I can actually see them along the way.Anyway, plans are made and meals are planned. Now it is just time to execute.Have a great day all.

Get some!!!

 

[pmbrown_22]

Starting to get excited for Sunday, but not overly excited. I will save that for tomorrow night and Sunday morning. Interesting this year is they announced today that they are allowing deferrals to next year. I am not going to take one as there are no gaurantees for next year either so I will go out and run my race. Supposed to start out around 61 with 70% humidity. I am hoping it is a little cooler at the start, but looks like it will be limited clothing for me while out there. Can't control it and will adjust while I am out there accordingly.I do have a plan of getting some extra gatorade from my wife along the course as I know I will need more along the way than what they are giving at the stops. I am hoping that it will work out well and I can actually see them along the way.Anyway, plans are made and meals are planned. Now it is just time to execute.Have a great day all.

Get some!!!

Well, I plan on it, AND then I plan on running the race.

 

[benson_will_lead_the_way]

Starting to get excited for Sunday, but not overly excited. I will save that for tomorrow night and Sunday morning. Interesting this year is they announced today that they are allowing deferrals to next year. I am not going to take one as there are no gaurantees for next year either so I will go out and run my race. Supposed to start out around 61 with 70% humidity. I am hoping it is a little cooler at the start, but looks like it will be limited clothing for me while out there. Can't control it and will adjust while I am out there accordingly.I do have a plan of getting some extra gatorade from my wife along the course as I know I will need more along the way than what they are giving at the stops. I am hoping that it will work out well and I can actually see them along the way.Anyway, plans are made and meals are planned. Now it is just time to execute.Have a great day all.

Best of luck, sounds like you're very prepared.

 

[gruecd]

Interesting this year is they announced today that they are allowing deferrals to next year. I am not going to take one as there are no gaurantees for next year either so I will go out and run my race. Supposed to start out around 61 with 70% humidity.

Deferrals for 61°?? Never heard of that before. How hot is it supposed to get, and how quickly?

 

[benson_will_lead_the_way]

Sucks benson...dealt with shin issues for years.Last year they crept up when I started up this running thing again.Basically slowed down for about a month with little to no work (more on the bike than anything to keep some of my fitness).Came back and eased into mileage. And well, I did up the speed (found something similar to what you said about not being used to the slow pace...my form sucks at a slower pace...form was better on speed days and my shins hurt less early on if I did an interval workout).I was also at a bad weight and was trying to lose...so the intensity of the intervals was wanted from a weight loss standpoint.I will say...after getting fitted better for shoes (first place I went to just sort of watched me run...2nd place had me on the TM with the camera behind me to really analyze it). That helped a ton being in a better pair of shoes and doing more to work on my form.Good luck dealing with that though.Not fun at all.

Thanks for your help Sho Nuff.I have 3 different pairs of running shoes. One very light weight adidas, one size ten brooks(my oldest bought last summer...maybe 75 miles on them) and a brand new pair of brooks size 9.5(they're tighter). So i'm not sure if it's the shoes or not because I try to rotate them(so I don't wear out one shoe and prevent an injury...well I tried). I wore the 9.5 brooks. Maybe I can't handle a tight fitting shoe The thing I don't like about a slow pace is how short my strides are...it really feels like i'm fast walking.Update:This morning when I woke up I was scared to take that first step because I knew it would be telling. It's discomforting, but not as bad as my other stress fractures. I know it doesn't feel completely solid. So i'm hoping it's a lesser fracture and it can heal up in the next two weeks.

 

[pmbrown_22]

Interesting this year is they announced today that they are allowing deferrals to next year. I am not going to take one as there are no gaurantees for next year either so I will go out and run my race. Supposed to start out around 61 with 70% humidity.

Deferrals for 61°?? Never heard of that before. How hot is it supposed to get, and how quickly?

Forgot to put in that the high is supposed to be 81, so I am guessing they are worried about slower people on the course. It is supposed to be sunny, and it has been heating up pretty quickly, but I am hoping to be done before that happens. I am not so worried about it as I am sure they don't want inexperienced runners to bite off more than they can chew with the heat. Although we have locally had a pretty mild winter, it has gotten hot really quickly here (probably like most of the midwest) so some may not be used to running in it as much.

 

[tri-man 47]

pmb - yeah, I checked your temp earlier today, and the weekend looks kind of ugly. Something I picked up from Runner's World last summer about the heat: Keep cool as long as you can. Being a marathon, you really don't need to warm up with any/much running. Can you stay in a cool car/building as long as possible ...keep the body temp low until the last minute? Gruecd had mentioned how he was sweating in the shoot at Boston, but there isn't anywhere to cool off near that start. Can you hide away somewhere?

 

[pmbrown_22]

pmb - yeah, I checked your temp earlier today, and the weekend looks kind of ugly. Something I picked up from Runner's World last summer about the heat: Keep cool as long as you can. Being a marathon, you really don't need to warm up with any/much running. Can you stay in a cool car/building as long as possible ...keep the body temp low until the last minute? Gruecd had mentioned how he was sweating in the shoot at Boston, but there isn't anywhere to cool off near that start. Can you hide away somewhere?

Luckily, my office building is decently close to the start, so i was going to hang out there for a bit (Makes it easier to not have to stand in line for the bathrooms by the start) and then head down a half hour before the start and check my bag and then go.My biggest concern will then be the start. I don't really want to be standing around all these people in the corrals just getting hotter while waiting. Not much I can do, but I may bring an ice pack along and keep it on the back of my neck until the gun goes off.

 

[2Young2BBald]

Starting to get excited for Sunday, but not overly excited. I will save that for tomorrow night and Sunday morning. Interesting this year is they announced today that they are allowing deferrals to next year. I am not going to take one as there are no gaurantees for next year either so I will go out and run my race. Supposed to start out around 61 with 70% humidity. I am hoping it is a little cooler at the start, but looks like it will be limited clothing for me while out there. Can't control it and will adjust while I am out there accordingly.I do have a plan of getting some extra gatorade from my wife along the course as I know I will need more along the way than what they are giving at the stops. I am hoping that it will work out well and I can actually see them along the way.Anyway, plans are made and meals are planned. Now it is just time to execute.Have a great day all.

Get some!!!

Well, I plan on it, AND then I plan on running the race.

Well played, please be sure to share your heart rate data!!! Have a great race!!!!

 

[sho nuff]

Sucks benson...dealt with shin issues for years.Last year they crept up when I started up this running thing again.Basically slowed down for about a month with little to no work (more on the bike than anything to keep some of my fitness).Came back and eased into mileage. And well, I did up the speed (found something similar to what you said about not being used to the slow pace...my form sucks at a slower pace...form was better on speed days and my shins hurt less early on if I did an interval workout).I was also at a bad weight and was trying to lose...so the intensity of the intervals was wanted from a weight loss standpoint.I will say...after getting fitted better for shoes (first place I went to just sort of watched me run...2nd place had me on the TM with the camera behind me to really analyze it). That helped a ton being in a better pair of shoes and doing more to work on my form.Good luck dealing with that though.Not fun at all.

Thanks for your help Sho Nuff.I have 3 different pairs of running shoes. One very light weight adidas, one size ten brooks(my oldest bought last summer...maybe 75 miles on them) and a brand new pair of brooks size 9.5(they're tighter). So i'm not sure if it's the shoes or not because I try to rotate them(so I don't wear out one shoe and prevent an injury...well I tried). I wore the 9.5 brooks. Maybe I can't handle a tight fitting shoe The thing I don't like about a slow pace is how short my strides are...it really feels like i'm fast walking.Update:This morning when I woke up I was scared to take that first step because I knew it would be telling. It's discomforting, but not as bad as my other stress fractures. I know it doesn't feel completely solid. So i'm hoping it's a lesser fracture and it can heal up in the next two weeks.

I don't always remember things said here...but with those shoes...were you fitted for them?I mean analyzed your gait and everything?As for shorter strides...to me, that has been a huge help with my shins. Shortening them makes sure I make a good stride and am not falling heavy on my heals.Also keeping my center of gravity under me more and making less of an impact on my legs and body.

 

[benson_will_lead_the_way]

Sucks benson...dealt with shin issues for years.Last year they crept up when I started up this running thing again.Basically slowed down for about a month with little to no work (more on the bike than anything to keep some of my fitness).Came back and eased into mileage. And well, I did up the speed (found something similar to what you said about not being used to the slow pace...my form sucks at a slower pace...form was better on speed days and my shins hurt less early on if I did an interval workout).I was also at a bad weight and was trying to lose...so the intensity of the intervals was wanted from a weight loss standpoint.I will say...after getting fitted better for shoes (first place I went to just sort of watched me run...2nd place had me on the TM with the camera behind me to really analyze it). That helped a ton being in a better pair of shoes and doing more to work on my form.Good luck dealing with that though.Not fun at all.

Thanks for your help Sho Nuff.I have 3 different pairs of running shoes. One very light weight adidas, one size ten brooks(my oldest bought last summer...maybe 75 miles on them) and a brand new pair of brooks size 9.5(they're tighter). So i'm not sure if it's the shoes or not because I try to rotate them(so I don't wear out one shoe and prevent an injury...well I tried). I wore the 9.5 brooks. Maybe I can't handle a tight fitting shoe The thing I don't like about a slow pace is how short my strides are...it really feels like i'm fast walking.Update:This morning when I woke up I was scared to take that first step because I knew it would be telling. It's discomforting, but not as bad as my other stress fractures. I know it doesn't feel completely solid. So i'm hoping it's a lesser fracture and it can heal up in the next two weeks.

I don't always remember things said here...but with those shoes...were you fitted for them?I mean analyzed your gait and everything?As for shorter strides...to me, that has been a huge help with my shins. Shortening them makes sure I make a good stride and am not falling heavy on my heals.Also keeping my center of gravity under me more and making less of an impact on my legs and body.

Never been analyzed. I went to a running store and a guy checked over my foot and recommended Brooks...so i'm on my 3rd pair now

 

[tri-man 47]

Luckily, my office building is decently close to the start, so i was going to hang out there for a bit (Makes it easier to not have to stand in line for the bathrooms by the start) and then head down a half hour before the start and check my bag and then go.My biggest concern will then be the start. I don't really want to be standing around all these people in the corrals just getting hotter while waiting. Not much I can do, but I may bring an ice pack along and keep it on the back of my neck until the gun goes off.

Sounds good! If you cut it even tighter, you'll get a quick adrenaline rush by being 'on the clock' that'll substitute for a traditional warm-up. After the hectic scheduleo of the last several months, it'll probably feel good to go out and just focus on your long run! Enjoy the calm of those early miles!!

 

[pmbrown_22]

Luckily, my office building is decently close to the start, so i was going to hang out there for a bit (Makes it easier to not have to stand in line for the bathrooms by the start) and then head down a half hour before the start and check my bag and then go.My biggest concern will then be the start. I don't really want to be standing around all these people in the corrals just getting hotter while waiting. Not much I can do, but I may bring an ice pack along and keep it on the back of my neck until the gun goes off.

Sounds good! If you cut it even tighter, you'll get a quick adrenaline rush by being 'on the clock' that'll substitute for a traditional warm-up. After the hectic scheduleo of the last several months, it'll probably feel good to go out and just focus on your long run! Enjoy the calm of those early miles!!

I should be good. If I leave a half hour before hand, I think I will be pushing it a bit and it will work good. You are right, it will be great to just get out there and run.

 

[Ned]

tri-man - I just realized your sig says you have a HM on the schedule this weekend. You've been pretty quiet about it. Is that still on? If so, go get'm!! What's your plan? Is it PR or bust?

 

[AcerFC]

Has anyone insured a run. Im looking for a place and would like any recommendations you could offer

 

[sho nuff]

Never been analyzed. I went to a running store and a guy checked over my foot and recommended Brooks...so i'm on my 3rd pair now

Id get them to analyze you.Have them watch you run (hopefully more than take 10 strides out to the line and back).It really made a huge difference to me when I was put in a shoe with just a little bit of support.

 

[2Young2BBald]

Has anyone insured a run. Im looking for a place and would like any recommendations you could offer

I am guessing that this is regarding the charity race you'd posted about. I meant to respond to that and it slipped my mind. I know of two people who planned events. One for his masters and one for a church charity. Both will admit that if they had it to do all over again, they would have aligned with a race director and event management firm to handle everything, even if it reduced the take from the event. A RD can coordinate the placement of insurance and will have a well crafted waiver (likely by using Active.com) to address liability considerations. Most large insurance carriers won't have a product to address your needs if you choose to secure it yourself. If your charity has insurance (say Church Commercial Policy) I would contact their agent or the underwriting department and describe the event. It may already be covered under the provisions of the contract. If not, they may be able to add a "floater" or rider to cover the event. If there is not coverage available from a current contract, you'll need to seek out a credible independent agent who specializes in Commercial contracts (I wouldn't trust this to a homeowners writer who dabbles in commercial, the contracts are vastly different in each). Let the agent shop for the most appropriate coverage and price.

 

[gruecd]

Did you place in the top 50 of your group?

No idea. The timing kinda sucked. Only told you how you placed overall. No breakdown by age group, corral, etc.

Really? I saw the top 50 by age group/gender in the newspaper. I'll have to see if I can dig it up when I get home.

Went back and looked again, and I was able to find it. I was #30/853 M35-39. For not racing, I'll take a top-5% finish.

 

[Sand]

My biggest concern will then be the start. I don't really want to be standing around all these people in the corrals just getting hotter while waiting. Not much I can do, but I may bring an ice pack along and keep it on the back of my neck until the gun goes off.

There was an article a bit back that showed that drinking a slush drink prior to racing improved performance significantly. Stay cool and drink something as cold as you can manage directly before you start out.

 

[tri-man 47]

tri-man - I just realized your sig says you have a HM on the schedule this weekend. You've been pretty quiet about it. Is that still on? If so, go get'm!! What's your plan? Is it PR or bust?

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile). I expect to blow that away! Last week's ten miler was a twisty turny course ...maybe two dozen sharp turns. This HM has one turn. It's basically a paved road running alongside some forest preserves and with some undulation. Out and back. The plan is all HR, Ned! I'll target a HR of 170 or so, which carried me along steady last week and then see where I'm at for the final couple of miles. Matching last week's 7:10/mile (1:34ish) would be awesome; 7:20/mile (1:36) might be more realistic given mid-50s and humid (chance of t-storms). I'll take what the HR gives me. They go five-deep with medals, but I'm more focused on the CARA points competition.

 

[pmbrown_22]

My biggest concern will then be the start. I don't really want to be standing around all these people in the corrals just getting hotter while waiting. Not much I can do, but I may bring an ice pack along and keep it on the back of my neck until the gun goes off.

There was an article a bit back that showed that drinking a slush drink prior to racing improved performance significantly. Stay cool and drink something as cold as you can manage directly before you start out.

Noted. Try a brain freeze before I get going. Actually I usually drink some ice cold gatorade prior to start so I am hoping this will be good enough.

tri-man - I just realized your sig says you have a HM on the schedule this weekend. You've been pretty quiet about it. Is that still on? If so, go get'm!! What's your plan? Is it PR or bust?

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile). I expect to blow that away! Last week's ten miler was a twisty turny course ...maybe two dozen sharp turns. This HM has one turn. It's basically a paved road running alongside some forest preserves and with some undulation. Out and back. The plan is all HR, Ned! I'll target a HR of 170 or so, which carried me along steady last week and then see where I'm at for the final couple of miles. Matching last week's 7:10/mile (1:34ish) would be awesome; 7:20/mile (1:36) might be more realistic given mid-50s and humid (chance of t-storms). I'll take what the HR gives me. They go five-deep with medals, but I'm more focused on the CARA points competition.

Oh, BS. No need to take a backseat to me. I think you crush your PR. Running a half is nothing to sneeze at. Good luck and try and stay dry.

 

[pigskinliquors]

I will say the "compare" feature is fun when you have HR data from you and your wife's 'workout'. Now if I can just figure out how to extend these workouts.

From my experience, the more often you are able to work out the longer you are able to extend your "workouts." Divorce has given me the ability to have many more "workouts" and has greatly increased my endurance. Not saying it's your best option, but it is one.

I'm dreading it's another stress fracture...only 16 days away from my 5K!!!

Glad to hear that it didn't feel as bad as you thought this morning. Take care.

Tomorrow I am going out for about a 15 mile ride...Saturday easing into a slow 5 miles.

I have been itching to get back out though. I think the burnout is gone.

Looked at my marathon date of December 1st and when my 18 week cycle will start...and the time I have to build my base up to where I want it before the cycle starts and it has energized me.

Going to be some long months til December but I am pumped up about this and ready to get down to training and getting myself where I want to be.

The heat shouldn't be an excuse yet, bc the longer you wait to get at it, the harder it is going to get. Awesome that you are getting some fight in you Looking forward to hearing about your preparation, and later your race success!

Well, I plan on it, AND then I plan on running the race.

Giddy'up! For both, make sure you hydrate well, and remember that SandingTM is the wrong choice for both!

Never been analyzed. I went to a running store and a guy checked over my foot and recommended Brooks...so i'm on my 3rd pair now

Id get them to analyze you.Have them watch you run (hopefully more than take 10 strides out to the line and back).

It really made a huge difference to me when I was put in a shoe with just a little bit of support.

Brooks has shoes for every type of foot. A brand does not reflect the type of shoe you need. Are you always getting the same pair, and do you know if they are the right type (i.e., stability vs. motion control)? Getting your gait fully analyzed is certainly something you should have done.

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile). I expect to blow that away!

Awesome Tri-Man!! I'm shocked you've only run one half before. I'd have guessed it was the best distance for you. You certainly have the ability to crush your current PR!!!!___________________________

My update:

I got in Legs and Back last night, and plan on doing 50 minutes on the elliptical, followed by 30 minutes of swimming (hopefully 1,250 yards'ish) and then ab ripper. This weekend I'll finally be getting back on my bike, and hope to get a long road ride in tomorrow and and a long mt. bike ride on Sunday. Giddy'up!

 

[Sand]

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile).

1:35:45Book it.

 

[sho nuff]

My biggest concern will then be the start. I don't really want to be standing around all these people in the corrals just getting hotter while waiting. Not much I can do, but I may bring an ice pack along and keep it on the back of my neck until the gun goes off.

There was an article a bit back that showed that drinking a slush drink prior to racing improved performance significantly. Stay cool and drink something as cold as you can manage directly before you start out.

Was that the one about the guy who ran in Texas...had the thermometer pill thing he took and they kept taking his temp throughout the race?Ive found I enjoy a popsicle right before a run on hot days to lower my starting temp.

 

[pigskinliquors]

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile).

1:35:45Book it.

1:36:49, which just happens to be :01 slower than my PR

 

[Sean]

crush it tri-man and pmbrown!

 

[2Young2BBald]

tri-man - I just realized your sig says you have a HM on the schedule this weekend. You've been pretty quiet about it. Is that still on? If so, go get'm!! What's your plan? Is it PR or bust?

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile). I expect to blow that away! Last week's ten miler was a twisty turny course ...maybe two dozen sharp turns. This HM has one turn. It's basically a paved road running alongside some forest preserves and with some undulation. Out and back. The plan is all HR, Ned! I'll target a HR of 170 or so, which carried me along steady last week and then see where I'm at for the final couple of miles. Matching last week's 7:10/mile (1:34ish) would be awesome; 7:20/mile (1:36) might be more realistic given mid-50s and humid (chance of t-storms). I'll take what the HR gives me. They go five-deep with medals, but I'm more focused on the CARA points competition.

You're becoming quite the Race-Ho this season! Have a great race!!!

 

[tri-man 47]

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile).

1:35:45Book it.

1:36:49, which just happens to be :01 slower than my PR

2Young ...just channelling my own inner "2Young" race scheduling

--

benson - say, we were all talking the other day about the speed work you've been doing on a base of just 15 miles a week. Maybe that's a part of your leg pains? Just not a strong enough base? I'd suggest that the speed work is working your big muscles and working them hard. But with limited mileage, you might not have built up the surrounding infrastructure to support that effort. Something to think about.

 

[17seconds]

Kind of a disappointing 5k tempo run this morning - averaged 8:23 (25:43), which included a brief walk at mile 2 when my HR hit 185 - it was 194 when I finished. 4.8 miles total with warm-up and cooldown. This was way slower (7:44) than on 4/15 when I ran 5k in one of my first "real" runs on my comeback. It was a bit warmer and maybe more humid so I'll chalk it up to conditions.

Your HR is ridiculous. How are you not passing out at that level?

Everybody is different. I can't maintain over 165 for very long at all. If run 8:23 for 2 miles on flat ground my HR is like 142.

 

[pigskinliquors]

benson - say, we were all talking the other day about the speed work you've been doing on a base of just 15 miles a week. Maybe that's a part of your leg pains? Just not a strong enough base? I'd suggest that the speed work is working your big muscles and working them hard. But with limited mileage, you might not have built up the surrounding infrastructure to support that effort. Something to think about.

This is what I would guess as well. Slow and steady is much easier on the body.

 

[sho nuff]

benson - say, we were all talking the other day about the speed work you've been doing on a base of just 15 miles a week. Maybe that's a part of your leg pains? Just not a strong enough base? I'd suggest that the speed work is working your big muscles and working them hard. But with limited mileage, you might not have built up the surrounding infrastructure to support that effort. Something to think about.

This is what I would guess as well. Slow and steady is much easier on the body.

That and reading his post about shorter strides...he may be overstriding putting more stress on the legs too.

 

[Sand]

Yes, it's on, but pmb has the big race, so I've kept quiet. Oddly, I've only done one HM, and that was the Chicago R&R three years ago - 1:40:48 (7:41/mile).

1:35:45Book it.

1:36:49, which just happens to be :01 slower than my PR

In that case 1:35:57. I was giving him the benefit of the doubt. After all, he crushed my 5k PR by :02.

 

[prosopis]

Good luck to the racers this week end.

I am still trucking along. Right foot is hurting but I have decided to fight through it. I took one week off and I am now back at it.

 

[Hang 10]

Been awhile fellas, hope your training is going well! Got a 5k this morning. I have no idea how I'll do. Past couple weeks I've felt like I've been over training and last night I played softball til almost midnight.

Well, here goes nothing...

 

[Hang 10]

19:11 5th overall & 2nd in the 30-39 age group

5:52

6:32

6:16

:33

Pretty damn hot today and legs were definitely feeling weary but I soldiered on. Overall I'm pretty happy PRing by about 30 seconds but a little frustrated I didn't make it under 19 minutes. I have no clue what happened during that second mile and that was basically the difference.

But really, I can't complain...this is probably my best result yet.

 

[sho nuff]

19:11 5th overall & 2nd in the 30-39 age group5:526:32 6:16:33Pretty damn hot today and legs were definitely feeling weary but I soldiered on. Overall I'm pretty happy PRing by about 30 seconds but a little frustrated I didn't make it under 19 minutes. I have no clue what happened during that second mile and that was basically the difference. But really, I can't complain...this is probably my best result yet.

Nice run man...congrats on that PR.

 

[jb1020]

Turned in a pretty good 5k performance this morning, 21:55. Good enough for 3rd in the 25-29 AG.

 

[sho nuff]

Damn...some nice running today on the 5ks guys.

Got in 6 pretty easy miles today...though, probably went a bit faster than I wanted to...thought it was going to storm again when I headed out, but it has broken up or at least held off for a bit.

Legs felt great after a bit of rest this week and an easy 15 mile ride yesterday.

 

[tri-man 47]

Hang 10 and jb - Great job, guys! Way to kick off another racing weekend!!!

 

[2Young2BBald]

Hang 10 and jb - Great job, guys! Way to kick off another racing weekend!!!

Dueling podiums is awesome!!!Packing my gear this afternoon to get ready for a mock tri tomorrow. The Beginner Triathlete Michigan Groups gets together the first weekend in May each year. Gotta say, peer pressure sucks. Current lake temp out there is 55 degrees. Not to be a girl, but that is painfully cold, yet folks are geeking out about how exciting they are to swim tomorrow. I am quite weak and will likely find myself in the water tomorrow

 

[comfortably numb]

Been lazing it up the last month or so, decided to just hit a 5k this morning.

This is actually my second regular 5k (1st was in Jan) done some trails, 10k and such, so i was going in expecting a good PR from my 1st 29:10...Was on good course, throughout town.

Oh yea, best goodie bag ever.

Walked with my cousin to put bags in car, and i hear him screaming like he just won on Price is Right, go over and a bunch of USB adapters, cell phone car dock, shirt, nice business card holder and a Swiss watch.

We thought maybe they gave him the prize bag, but i had the same stuff.

I wasn't sure what kind of a time to expect being i haven't run as much in the last month, but was figuring 26-27 easily... then my goal changed while warming up.

I had to make sure I beat "smoking in parking lot guy" and "chick with a huge sombrero and maracas"

Decided Ii was gonna try to somewhat sand or whatever you guys call it.

My GPS was acting up so i used it as a timer.

We take off on a narrow lined part of a main road, and im trying to position and small chick gets in front of me, causing me to step on her.

We turn corner, it opens up to full road, i start to take off, i loose my cousin, feeling good, hit the 1mile marker at 7:20.

Was cool seeing families outside their house handing out water, i see the 1st station and small kid is there, so I figure i have to take a cup and say thanks, but it's apparently not easy to drink and run, so i kinda start choking, finally feeling a bit better, and i am passing people coming in my direction who were behind me, and I see cute kid on rollerblades pass me on opposite side, followed by what sounded like a nasty spill on the street.

I assume she was with her mom, so i didn't bother to stop, and I was aiming for a PR here!

Then I got tired, felt real tired, passed the 2 mile marker at like 15??

Then the last mile just seemed like a gradual incline, or i was really tired from the quick start or both...but it felt good as I see smoker dude hitting the 2mile marker when I am getting close to where I know the 3mile marker was.

Ended up finishing 25.14

about 5-9 min later i see at the finish line rollerblade girl with 6 bandages on her knees, smoker guy, and sombrero chick who admitted she took a short cut.

I dont have the splits, but, i know

7:20

15??

25.14

25:14 will be my base, and I can work around besting that within time.

Gonna look for another race in week or 2

 

[Ned]

Hang 10 - your speed work is paying off. Great job!

Jb - isnt that a pretty significant PR? Did you run this in the newtons?

CN - so much fun watching you grow as a runner. Great job, bud.

 

[benson_will_lead_the_way]

benson - say, we were all talking the other day about the speed work you've been doing on a base of just 15 miles a week. Maybe that's a part of your leg pains? Just not a strong enough base? I'd suggest that the speed work is working your big muscles and working them hard. But with limited mileage, you might not have built up the surrounding infrastructure to support that effort. Something to think about.

This is what I would guess as well. Slow and steady is much easier on the body.

That and reading his post about shorter strides...he may be overstriding putting more stress on the legs too.

Thanks guys I really appreciate the support. I'm always game for a better approach to running, yall seem to have it down much better than I.As much time as I spend in the SP, this is my favorite topic.

My plan until the race:

-Cross train with the elliptical to stay in shape

-Ice like it's my job

-Maybe get one test slow run in before to see how it feels

Thoughts?

 

[benson_will_lead_the_way]

19:11 5th overall & 2nd in the 30-39 age group5:526:32 6:16:33Pretty damn hot today and legs were definitely feeling weary but I soldiered on. Overall I'm pretty happy PRing by about 30 seconds but a little frustrated I didn't make it under 19 minutes. I have no clue what happened during that second mile and that was basically the difference. But really, I can't complain...this is probably my best result yet.

Nice work on the PR!

 

[benson_will_lead_the_way]

Turned in a pretty good 5k performance this morning, 21:55. Good enough for 3rd in the 25-29 AG.

Nice work on your race...3rd place!

 

[wraith5]

Congratulations to pmb on an outstanding 3:34:34 marathon!!!!

 

[Ned]

Congratulations to pmb on an outstanding 3:34:34 marathon!!!!

Can't wait to hear the details.