Ran a 10k in June (3 Viewers)

[AcerFC]

Nice job SC

Running in the heat sucks. Had to cut my run on Sunday to 3 miles because it was brutal. 90 with a humidity index off the chart. Had to get the run in though before the t-storms.

 

[Ned]

I had only completed one training run of more than 15 miles.

This was the most amazing part to me. You sure have a knack for this distance.

 

[Ned]

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.

What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

Start pounding some pavement. Train on what you're going to race on. Good luck.

Agreed. I don't know what your background is like, BRONG, but it's a big jump to go from 3-4 miles on sand to 8 hilly miles on asphalt.

Thanks for the input, which includes 17seconds and comfortably numb, btw. So here's where I'm at (not good, btw)... First of all the race is a week earlier than I thought, lol, coming up THIS Saturday. Also, I haven't trained much. And I have only run on pavement twice now. I ran 6 miles last Wednesday...totally flat, btw. And about 6 1/2 last Saturday with some hills. I timed the first 6-mile run. Did the first 3 miles in 28. The other 3 in 27:40. The last mile had to be my fastest, fwiw, so at least I have that going for me, ha.

I continued to do a few other sand runs the last few weeks and have also been doing a workout twice a week that includes lots of pushups, situps, lunges, and a bunch of others I don't even know the name of. In between each exercise, we jog. The sof-sand jog is actually the break/rest period between pretty intense exercises. It ain't easy. I have to think this will help some.

Anyway, my plan tonight was to run 7 miles on pavement. However, after reading this again, I'm wondering if that's too far, so close to the race (3 1/2 days away). Again, race is 8 miles and the last two runs on pavement were my longest in maybe 10 years. Also, I have the boot camp thing Thursday evening. Is that also too close to the race (early Saturday morning). It's a 45 minute workout, btw, and I don't want to miss one unless it's a bad idea.

Finally, any ideas of what to do tomorrow and Friday? Probly nothing on Friday, I'm thinking.

Thanks.

There's little to no upside in running the 7 tonight. The goal now is to get to the starting line fresh. I'd say run 3 or so today and maybe tomorrow. Total rest on Friday. GL!

 

[Hang 10]

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.

What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

Start pounding some pavement. Train on what you're going to race on. Good luck.

Agreed. I don't know what your background is like, BRONG, but it's a big jump to go from 3-4 miles on sand to 8 hilly miles on asphalt.

Thanks for the input, which includes 17seconds and comfortably numb, btw. So here's where I'm at (not good, btw)... First of all the race is a week earlier than I thought, lol, coming up THIS Saturday. Also, I haven't trained much. And I have only run on pavement twice now. I ran 6 miles last Wednesday...totally flat, btw. And about 6 1/2 last Saturday with some hills. I timed the first 6-mile run. Did the first 3 miles in 28. The other 3 in 27:40. The last mile had to be my fastest, fwiw, so at least I have that going for me, ha.

I continued to do a few other sand runs the last few weeks and have also been doing a workout twice a week that includes lots of pushups, situps, lunges, and a bunch of others I don't even know the name of. In between each exercise, we jog. The sof-sand jog is actually the break/rest period between pretty intense exercises. It ain't easy. I have to think this will help some.

Anyway, my plan tonight was to run 7 miles on pavement. However, after reading this again, I'm wondering if that's too far, so close to the race (3 1/2 days away). Again, race is 8 miles and the last two runs on pavement were my longest in maybe 10 years. Also, I have the boot camp thing Thursday evening. Is that also too close to the race (early Saturday morning). It's a 45 minute workout, btw, and I don't want to miss one unless it's a bad idea.

Finally, any ideas of what to do tomorrow and Friday? Probly nothing on Friday, I'm thinking.

Thanks.

I wouldn't run at all these next two days.

 

[pmbrown_22]

Felt guilty from slacking off and went out last night for 4 humid miles. I was dead tired, but I got motivated from all the good work in here from the weekend and decided I was going out no matter what. Only did the 4 as I just wanted to get back into the flow of things.

Tonight I am planning on doing 8 more and getting back in the swing of things. If I could just take a long nap at work, it would be perfect.

------------

To add to the Bourbon Chase experience, I would be all up for a Ragnar in Chicago. I think I could swing it from the boss as long as nothing else is planned. We usually go to the Kentucky school for the deaf around that time for a conference. We actually ran by it during the chase last year. That aside, meeting all these crazy guys from "THE INTERNET" was and still is the highlight of anything running related that I have done. Just a surreal couple of days for me.

Have a great day all.

 

[SteelCurtain]

I had only completed one training run of more than 15 miles.

This was the most amazing part to me. You sure have a knack for this distance.

Thanks man! I actually think the body starts to get used to longer distances. And mentally, I'm improving with each marathon. My pre-race prep isn't as frenetic as I have my routine pretty much down. So I'm not expending any energy (stress, etc) worrying about it. I have to keep working on my patience in miles 1-10. Go into complete cruise control 11-20 and put the hammer down past mile 20. Well.....that and train a bit more. I'm psyched to see your next marathon. You are killing it during your training runs. Is your next marathon Philly?

 

[MAC_32]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

 

[Ned]

I had only completed one training run of more than 15 miles.

This was the most amazing part to me. You sure have a knack for this distance.

Thanks man! I actually think the body starts to get used to longer distances. And mentally, I'm improving with each marathon. My pre-race prep isn't as frenetic as I have my routine pretty much down. So I'm not expending any energy (stress, etc) worrying about it. I have to keep working on my patience in miles 1-10. Go into complete cruise control 11-20 and put the hammer down past mile 20. Well.....that and train a bit more. I'm psyched to see your next marathon. You are killing it during your training runs. Is your next marathon Philly?

Yeah just 1 marathon per year for me. I can't wait for Philly. Have you run it before? Only 25 weeks away!

 

[tri-man 47]

Burlington (VT) Marathon – May 27, 2012

I was initially disappointed with my pacing dropoff. I looked further and noticed my placement throughout the race was as follows:

10K – 40-44 male division - 97th /Overall – 943rd

10 miles – 40-44 male division – 91st /Overall – 787th

Half Marathon – 40-44 male division – 88th /Overall – 776th

20 miles – 40-44 male division - 79th /Overall – 689th

Finish - 40-44 male division – 73rd /Overall – 667th

SC - this is rather amazing! Even though your time slipped, obviously you hung tougher than most. Congrats on having the mental strength to persevere!BRONG - I agree with the other guys. Lay low. You won't get faster or better in the week before a race. The best thing you can do is get some rest, though a few accelerations and some miles to keep the legs fresh is OK.

--

On Monday I did 4 x 1,000m repeats on a flat, gravel trail @ 6:25/mi pace ..trying to keep in the shade on a nasty hot day. Still, my HR was maxing at 186 at the end of the last couple.

Today I hit the track. 12 reps of 200m @ :45 (6:00/mi) with 200m @ 1:00 (8:00/mi) hard recoveries. These hurt since the recovery is still at a good effort.

 

[gruecd]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I don't understand why you're running so fast all the time.

 

[BRONG]

There's little to no upside in running the 7 tonight. The goal now is to get to the starting line fresh. I'd say run 3 or so today and maybe tomorrow. Total rest on Friday.

GL!

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.

What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

Start pounding some pavement. Train on what you're going to race on. Good luck.

Agreed. I don't know what your background is like, BRONG, but it's a big jump to go from 3-4 miles on sand to 8 hilly miles on asphalt.

Thanks for the input, which includes 17seconds and comfortably numb, btw. So here's where I'm at (not good, btw)... First of all the race is a week earlier than I thought, lol, coming up THIS Saturday. Also, I haven't trained much. And I have only run on pavement twice now. I ran 6 miles last Wednesday...totally flat, btw. And about 6 1/2 last Saturday with some hills. I timed the first 6-mile run. Did the first 3 miles in 28. The other 3 in 27:40. The last mile had to be my fastest, fwiw, so at least I have that going for me, ha.

I continued to do a few other sand runs the last few weeks and have also been doing a workout twice a week that includes lots of pushups, situps, lunges, and a bunch of others I don't even know the name of. In between each exercise, we jog. The sof-sand jog is actually the break/rest period between pretty intense exercises. It ain't easy. I have to think this will help some.

Anyway, my plan tonight was to run 7 miles on pavement. However, after reading this again, I'm wondering if that's too far, so close to the race (3 1/2 days away). Again, race is 8 miles and the last two runs on pavement were my longest in maybe 10 years. Also, I have the boot camp thing Thursday evening. Is that also too close to the race (early Saturday morning). It's a 45 minute workout, btw, and I don't want to miss one unless it's a bad idea.

Finally, any ideas of what to do tomorrow and Friday? Probly nothing on Friday, I'm thinking.

Thanks.

I wouldn't run at all these next two days.

Whoops, I already did (last night). I didn't hear back on here and so I went with my gut. I figured there was enough recovery time and I was feeling pretty good. And I think it was the right call, as I felt the strongest I've felt during and after a run in awhile. I ran about 7 miles, finished strong, and wasn't that winded after. Nothing like Saturday, where I was dripping and beat. Although Saturday's run was midday in 80 degree weather. And last night was at dusk with less elevation change but still...So I guess I won't run today or Friday, thanks for the input. However, I am planning on doing that beach workout tomorrow. The run involved is not that far, maybe 2 miles (but soft sand). I have no concerns about finishing the race at this point so why not...it's not like I'm aiming for a certain time or anything.

 

[MAC_32]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I don't understand why you're running so fast all the time.

It's mental. When I do pace running I get complacent, both on my runs and in the gym. I need to stay in attack mode to keep my mind engaged and performance improving. To prevent myself from getting worn out I plan breaks (2-4 days) every 3-5 weeks, usually isn't an issue because they coincide with a long or busy weekend. What I usually do when I go out for a run is I'll start off the first mile at a 7:30 pace and once that's over I usually know if I have 'it' that day. If I do, I take off, if I don't I battle but still have a goal in mind. I didn't have it on Monday so I dialed it back, I did yesterday so I went for it. My current plan is to build miles until I get to 30 in a week while improving time at all levels (4 mi, 5 mi, and 6 mi), started at 20 two weeks ago and shooting for 25 this week so I think I can hit 30 by late June. July I want to mix in more shorter runs but then expand the longer runs out to 7-8 miles. Then re-evaluate where I am and start looking into 10K's and get a better feel for a goal time.

 

[pigskinliquors]

Burlington (VT) Marathon – May 27, 2012

Final Time – 3:47:26.

Overall #667 out of 2,418

Men #501 out of 1,333

Men’s 40-44 Division - #73 out of 180

Temperatures from low 60’s to mid 70’s and sunny.

10K – 40-44 male division - 97th /Overall – 943rd

10 miles – 40-44 male division – 91st /Overall – 787th

Half Marathon – 40-44 male division – 88th /Overall – 776th

20 miles – 40-44 male division - 79th /Overall – 689th

Finish - 40-44 male division – 73rd /Overall – 667th

So, as badly as I was fading and my time was falling apart, I was passing more people than were passing me. Still, to meet my goals, I have to work at running a more consistent pace and that begins with a more complete training regimen going into the race.

Awesome race and way to survive the conditions One thing you might want to look at is your nutrition and hydration. It sounds like you only had a banana at mile 10 then a Gu at mile 13. I typically take a Gu every :40 of effort for workouts greater than 75 minutes. Every :45 is pushing it for me. You also stated that you started taking in water at every stop from mile 17 on. Especially in those conditions, I'd have made every water stop; doing Gatorade at every other one. Your reserves were likely shot coming in.

Finally, any ideas of what to do tomorrow and Friday? Probly nothing on Friday, I'm thinking.

Thanks.

Like others have said, you can't gain much at this point = rest up, hydrate and carb load two nights prior.

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I'm with Gru; what are your goals for these runs, and what are your overall racing goals. Going hard every run is typically not the best route to reaching goals unless your goal is injury.

On Monday I did 4 x 1,000m repeats on a flat, gravel trail @ 6:25/mi pace ..trying to keep in the shade on a nasty hot day. Still, my HR was maxing at 186 at the end of the last couple.

Today I hit the track. 12 reps of 200m @ :45 (6:00/mi) with 200m @ 1:00 (8:00/mi) hard recoveries. These hurt since the recovery is still at a good effort.

Those are two outstanding efforts. You are getting stronger and stronger GB ____________________________

My Update:

Last night I did P90x Legs and Back (worked my ### off on all lunges) and followed that up with a very tired legs 21 mile bike ride this morning. My lungs/heart really wanted to go, but my legs wanted no part of it. I kept trying to push a bigger gear, but couldn't get my RPM's up. HR stayed low, but I was only able to manage an AVE of 20.5 MPH even with the winds down. I'll get a 1,600 yd swim in later today followed by Ab Ripper. I'm also on a two week "diet" (= no crap, less booze) as I've plateaued with my weight. I'm probably in the best overall shape of my life, and just want to kick it up a notch

 

[gruecd]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I don't understand why you're running so fast all the time.

It's mental. When I do pace running I get complacent, both on my runs and in the gym. I need to stay in attack mode to keep my mind engaged and performance improving. To prevent myself from getting worn out I plan breaks (2-4 days) every 3-5 weeks, usually isn't an issue because they coincide with a long or busy weekend. What I usually do when I go out for a run is I'll start off the first mile at a 7:30 pace and once that's over I usually know if I have 'it' that day. If I do, I take off, if I don't I battle but still have a goal in mind. I didn't have it on Monday so I dialed it back, I did yesterday so I went for it. My current plan is to build miles until I get to 30 in a week while improving time at all levels (4 mi, 5 mi, and 6 mi), started at 20 two weeks ago and shooting for 25 this week so I think I can hit 30 by late June. July I want to mix in more shorter runs but then expand the longer runs out to 7-8 miles. Then re-evaluate where I am and start looking into 10K's and get a better feel for a goal time.

With all due respect, nobody does this. Even Olympic-caliber 5- and 10K specialists incorporate some slower distance running into their training plans. But do whatever you think is best. Just trying to help.

 

[gruecd]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I'm with Gru; what are your goals for these runs, and what are your overall racing goals. Going hard every run is typically not the best route to reaching goals unless your goal is injury.

 

[gruecd]

I'm probably in the best overall shape of my life, and just want to kick it up a notch

Keep up the good work, my friend! P.S. The random hookup posts have been few and far between lately. You #### up and fall in love or something?? :(

 

[Ned]

Today I hit the track. 12 reps of 200m @ :45 (6:00/mi) with 200m @ 1:00 (8:00/mi) hard recoveries. These hurt since the recovery is still at a good effort.

Giddy up!

 

[17seconds]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I don't understand why you're running so fast all the time.

It's mental. When I do pace running I get complacent, both on my runs and in the gym. I need to stay in attack mode to keep my mind engaged and performance improving. To prevent myself from getting worn out I plan breaks (2-4 days) every 3-5 weeks, usually isn't an issue because they coincide with a long or busy weekend. What I usually do when I go out for a run is I'll start off the first mile at a 7:30 pace and once that's over I usually know if I have 'it' that day. If I do, I take off, if I don't I battle but still have a goal in mind. I didn't have it on Monday so I dialed it back, I did yesterday so I went for it. My current plan is to build miles until I get to 30 in a week while improving time at all levels (4 mi, 5 mi, and 6 mi), started at 20 two weeks ago and shooting for 25 this week so I think I can hit 30 by late June. July I want to mix in more shorter runs but then expand the longer runs out to 7-8 miles. Then re-evaluate where I am and start looking into 10K's and get a better feel for a goal time.

This is fine at 20mi a week but it can't be sustained if you want to build miles.The only way to build mileage without getting injured is to do the longer runs at a slow pace. I guarantee when you get up to 30+mi a week you'll realize that your body is plenty challenged just doing the miles, regardless of the pace.

 

[2Young2BBald]

...looked around to find something small that would carry me over. I grabbed a Body Glide alternative by Mission Skin Care. Good stuff and in two tries, it appears longer lasting than Body Glide (appeared to remain thicker). It comes in a 2.4 OZ stick, compared to the 1.3 OZ Glide. Plus, it say right on the stick that it was developed by Hunter Kemper and Sarah Haskins, so it has to make me faster.

I hope this helps with your "stroke."

Suppose if I took the time to read what I type once in a while, I'd pick up on this stuff. The Stroke has been idle lately, wife is reading the 50 Shades of Grey series That author needs to get her ### in gear and write another dozen novels, STAT!! My window of opportunity is quickly closing. ____________________

Hoping to get 2,500 in, in the pool this evening, doing a mile, break, and then the rest to get there. With an Oly swim in some decent current, I needs to see where I am at after missing a few swims over the past few weeks due to kids events. Speaking of the kids (proud dad alert), by end of day, both should be signed up to run High School Cross Country this fall. My daughter has basically become a running manager due to the stress the combo of running and dancing has put on her shins and ankles, but its still cool she is involved. She'll run a couple of events and train lightly, while her primary focus will be on managing. I am really excited to see what my son can do. He was the fastest kid on his middle school track team and he and another kid accounted for around 80% of the total points scored for the boys team this season. I am hoping he can get in a bunch of his "summer runs", which count towards letter points, trail running with me.

SC, awesome race report. I too really appreciate you and others taking the time and effort to put so much thought and detail in to the write.

 

[MAC_32]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I'm with Gru; what are your goals for these runs, and what are your overall racing goals. Going hard every run is typically not the best route to reaching goals unless your goal is injury.

I mix in a rest period every 3-5 weeks of 2-4 days that usually coincide with a busy/long weekend and I really didn't start training until 6 weeks ago, took a break a week and a half ago when I was at a weekend long bachelor party. If I have 2 or 3 poor runs in a row I'll work an unplanned break in too. Had to do this once last year when training for a 5 miler, noticed my times regressing across the board and I felt like I had dead legs so I took 4 days off.My goals? I'd like to run the fastest 10k possible and get my 5k back to 18 mins, got down to 18:30 a couple years ago but the double whammy of a wedding and a kid derailed my training after that summer. She's pregnant again so I see this as possibly my last opportunity to get that 5k as low as I can and see what I can do with a 10k. I'm all ears and eyes to ideas. I've just always been of a go hard mentality ever since high school to succeed. My cross country coach was more laid back and it showed in my performance as I topped out at 16:55 5k, my track coach kicked my ### and I produced a 4:25 mile and a sub 2 minute 800. Guess his tactics have always stayed with me, I need to be pushed to get the most out of me. Or at least that's what is engrained in me anyway.

 

[SteelCurtain]

Burlington (VT) Marathon – May 27, 2012

Final Time – 3:47:26.

Overall #667 out of 2,418

Men #501 out of 1,333

Men’s 40-44 Division - #73 out of 180

Temperatures from low 60’s to mid 70’s and sunny.

10K – 40-44 male division - 97th /Overall – 943rd

10 miles – 40-44 male division – 91st /Overall – 787th

Half Marathon – 40-44 male division – 88th /Overall – 776th

20 miles – 40-44 male division - 79th /Overall – 689th

Finish - 40-44 male division – 73rd /Overall – 667th

So, as badly as I was fading and my time was falling apart, I was passing more people than were passing me. Still, to meet my goals, I have to work at running a more consistent pace and that begins with a more complete training regimen going into the race.

Awesome race and way to survive the conditions One thing you might want to look at is your nutrition and hydration. It sounds like you only had a banana at mile 10 then a Gu at mile 13. I typically take a Gu every :40 of effort for workouts greater than 75 minutes. Every :45 is pushing it for me. You also stated that you started taking in water at every stop from mile 17 on. Especially in those conditions, I'd have made every water stop; doing Gatorade at every other one. Your reserves were likely shot coming in.

Hmmmmm....I did take a GU at mile 19ish. (Things were starting to get fuzzy then.) I may have missed that in my report. In my other marathons, I only did a banana and one GU. I'm trying to increase it slowly so I did take a GU at 19 as well. My hydration may have been an issue as I was probably doing every other water stop in the first half and mixing both water and Gatorade -- exception being when I did my GU as I only drank water then. I learned my lesson when its gonna be warm to just hit the water stops. So a GU every 45 minutes is what you do? In my case, I should have had 4 GU's? 0:45, 1:30, 2:15, and 3? Wow. That seems like a lot. Does GU intake change depending on heat? Hills? etc? Would love to hear others thoughts on GU intake.

Also, in terms of replicating my GU intake on my training runs (which obviously aren't as intense), should I still do 0:45 minute increments even though I'm running much slower.

PSL - thanks for all your help and advice and sorry for all the questions. Just trying to learn here as I'll pretty much do anything to avoid mile 25 feeling again!

One other thing -- I love having a banana during my marathon. I feel like it gives me energy, is easy to eat (I usually take almost a mile to eat the whole thing), and causes no digestion issues. Big fan. Of course, you need to have a strategically placed family member to give it to you!

 

[gruecd]

So a GU every 45 minutes is what you do? In my case, I should have had 4 GU's? 0:45, 1:30, 2:15, and 3? Wow. That seems like a lot. Does GU intake change depending on heat? Hills? etc? Would love to hear others thoughts on GU intake.

Every 5 miles for me (5/10/15/20) and sometimes one more at 23-24. And I've considered upping that.

 

[MAC_32]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I don't understand why you're running so fast all the time.

It's mental. When I do pace running I get complacent, both on my runs and in the gym. I need to stay in attack mode to keep my mind engaged and performance improving. To prevent myself from getting worn out I plan breaks (2-4 days) every 3-5 weeks, usually isn't an issue because they coincide with a long or busy weekend. What I usually do when I go out for a run is I'll start off the first mile at a 7:30 pace and once that's over I usually know if I have 'it' that day. If I do, I take off, if I don't I battle but still have a goal in mind. I didn't have it on Monday so I dialed it back, I did yesterday so I went for it. My current plan is to build miles until I get to 30 in a week while improving time at all levels (4 mi, 5 mi, and 6 mi), started at 20 two weeks ago and shooting for 25 this week so I think I can hit 30 by late June. July I want to mix in more shorter runs but then expand the longer runs out to 7-8 miles. Then re-evaluate where I am and start looking into 10K's and get a better feel for a goal time.

This is fine at 20mi a week but it can't be sustained if you want to build miles.The only way to build mileage without getting injured is to do the longer runs at a slow pace. I guarantee when you get up to 30+mi a week you'll realize that your body is plenty challenged just doing the miles, regardless of the pace.

Just as an example, last week I did 6 miles in 45 mins (M) after a 3 day break, 5 miles in 35 mins (T), and 4 miles in 27 mins(W and S). I also did a hill/sprint/interval workout of roughly 4 miles on Friday. The few weeks prior I stuck to about 20 miles as I worked on reducing my time, this was my first builder week. My plan for this week was 5 miles Monday + Tuesday, 4 miles hill/sprint/interval today, 5 miles tomorrow (not expecting to match Tuesday - hoping for 35 mins), and 6 miles Saturday (goal - 43 to 44 mins).Are you saying that building to 6 miles in 40 mins, 5 miles in 32 mins and 4 miles in 25 mins then shooting for 7 miles under 50 mins is a bad idea? After seeing my times last week that was the plan I wrote out for sometime in June before I'd change up the routine a bit. Ideally I'd have liked the above week be my last one before a break, but realistically I was thinking I'd be looking at a break father's day weekend and hoping I did the above the week before July 4.

 

[SteelCurtain]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I'm with Gru; what are your goals for these runs, and what are your overall racing goals. Going hard every run is typically not the best route to reaching goals unless your goal is injury.

I mix in a rest period every 3-5 weeks of 2-4 days that usually coincide with a busy/long weekend and I really didn't start training until 6 weeks ago, took a break a week and a half ago when I was at a weekend long bachelor party. If I have 2 or 3 poor runs in a row I'll work an unplanned break in too. Had to do this once last year when training for a 5 miler, noticed my times regressing across the board and I felt like I had dead legs so I took 4 days off.My goals? I'd like to run the fastest 10k possible and get my 5k back to 18 mins, got down to 18:30 a couple years ago but the double whammy of a wedding and a kid derailed my training after that summer. She's pregnant again so I see this as possibly my last opportunity to get that 5k as low as I can and see what I can do with a 10k. I'm all ears and eyes to ideas. I've just always been of a go hard mentality ever since high school to succeed. My cross country coach was more laid back and it showed in my performance as I topped out at 16:55 5k, my track coach kicked my ### and I produced a 4:25 mile and a sub 2 minute 800. Guess his tactics have always stayed with me, I need to be pushed to get the most out of me. Or at least that's what is engrained in me anyway.

I'm far from the smartest guy in this thread. Let me say this....I used to be like you. When I was in high school/college, I used to wait until 1 p.m. in the summer to do the training runs so I could do it in the hottest time of the day. I went hard ALL the time. As I got older (I'm now 41 -- and have two kids) and increased my mileage, my body couldn't handle the stresses. With training, I'm trying to build my leg muscles as well as my heart/lungs. A nice long slower run will work your heart/lungs without stressing your legs/joints/etc. You need to let your body heal.

I am not a huge mileage guy (probably peak at about 45 miles per week.) In this scenario, I will do a speed workout once a week at the most! Usually its more like once every couple weeks. I have found that my 5K and 10K times have improved once I increased my long run on weekends. Once I was doing a nice easy 12-14 mile run (at probably 2 minute/mile SLOWER than my 10K pace), I found that the endurance I was building paid off nicely when I raced shorter distances.

What you are doing seems to work when you are doing 25 miles per week. Once you get 30, 35, and 40 miles per week, your body will break down and you will get injured. It happened to me. Slow down and try running slower. It works.

Listen to guys like Grue, Tri-Man, PSL, Ned (he'll push the heart rate monitor....don't go for it. Its a Ponzi scheme ) - and they'll help you like they helped me to become a better -- and smarter -- runner.

 

[SteelCurtain]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I'm with Gru; what are your goals for these runs, and what are your overall racing goals. Going hard every run is typically not the best route to reaching goals unless your goal is injury.

I mix in a rest period every 3-5 weeks of 2-4 days that usually coincide with a busy/long weekend and I really didn't start training until 6 weeks ago, took a break a week and a half ago when I was at a weekend long bachelor party. If I have 2 or 3 poor runs in a row I'll work an unplanned break in too. Had to do this once last year when training for a 5 miler, noticed my times regressing across the board and I felt like I had dead legs so I took 4 days off.My goals? I'd like to run the fastest 10k possible and get my 5k back to 18 mins, got down to 18:30 a couple years ago but the double whammy of a wedding and a kid derailed my training after that summer. She's pregnant again so I see this as possibly my last opportunity to get that 5k as low as I can and see what I can do with a 10k. I'm all ears and eyes to ideas. I've just always been of a go hard mentality ever since high school to succeed. My cross country coach was more laid back and it showed in my performance as I topped out at 16:55 5k, my track coach kicked my ### and I produced a 4:25 mile and a sub 2 minute 800. Guess his tactics have always stayed with me, I need to be pushed to get the most out of me. Or at least that's what is engrained in me anyway.

I'm far from the smartest guy in this thread. Let me say this....I used to be like you. When I was in high school/college, I used to wait until 1 p.m. in the summer to do the training runs so I could do it in the hottest time of the day. I went hard ALL the time. As I got older (I'm now 41 -- and have two kids) and increased my mileage, my body couldn't handle the stresses. With training, I'm trying to build my leg muscles as well as my heart/lungs. A nice long slower run will work your heart/lungs without stressing your legs/joints/etc. You need to let your body heal.

I am not a huge mileage guy (probably peak at about 45 miles per week.) In this scenario, I will do a speed workout once a week at the most! Usually its more like once every couple weeks. I have found that my 5K and 10K times have improved once I increased my long run on weekends. Once I was doing a nice easy 12-14 mile run (at probably 2 minute/mile SLOWER than my 10K pace), I found that the endurance I was building paid off nicely when I raced shorter distances.

What you are doing seems to work when you are doing 25 miles per week. Once you get 30, 35, and 40 miles per week, your body will break down and you will get injured. It happened to me. Slow down and try running slower. It works.

Listen to guys like Grue, Tri-Man, PSL, Ned (he'll push the heart rate monitor....don't go for it. Its a Ponzi scheme ) - and they'll help you like they helped me to become a better -- and smarter -- runner.

PS I was joking about the Heart rate monitor. It was actually very helpful in forcing me to run slower. I'll let Ned tell you HOW to use it. But I know if I'm running at the low 140's for my HR, then its a very nice easy recovery run. If I'm in 150's - that's my long run. 160's is good for my marathon pace. 170's to 180 is shorter races, intervals, etc. I can't run too long with my HR above 175. Please realize that HR's vary person to person, so what works for me, may not work for you.

 

[MAC_32]

Definitely not touching the heart rate monitor, lol. Having not dabbled with anything more than 30 mile weeks since I marathon trained almost 10 years ago I'm not surprised my ignorance showed on building miles. Good intentions, bad idea I guess. Got a question about the long run though, if I don't have to do a long run more than 10 miles to help maximize my 10k time I don't want to. Is this possible? or must I stretch the longest runs out beyond 10 miles to get my 10k as low as possible? Not sure if I'll do it or not but just want to weigh my options. I do some personal training on the side so my days are already long as is - usually pushing 12 hours, but my body is used to an hour of exercise per day and so is my wife. If I start disappearing for closer to 2 hours I fear a direct negative corelation with my home life may result.

 

[Ned]

So a GU every 45 minutes is what you do? In my case, I should have had 4 GU's? 0:45, 1:30, 2:15, and 3? Wow. That seems like a lot. Does GU intake change depending on heat? Hills? etc? Would love to hear others thoughts on GU intake.

Every 5 miles for me (5/10/15/20) and sometimes one more at 23-24. And I've considered upping that.

I used to do every 5 and have recently moved to every 4-4.5.

 

[Ned]

Definitely not touching the heart rate monitor, lol. Having not dabbled with anything more than 30 mile weeks since I marathon trained almost 10 years ago I'm not surprised my ignorance showed on building miles. Good intentions, bad idea I guess. Got a question about the long run though, if I don't have to do a long run more than 10 miles to help maximize my 10k time I don't want to. Is this possible? or must I stretch the longest runs out beyond 10 miles to get my 10k as low as possible? Not sure if I'll do it or not but just want to weigh my options. I do some personal training on the side so my days are already long as is - usually pushing 12 hours, but my body is used to an hour of exercise per day and so is my wife. If I start disappearing for closer to 2 hours I fear a direct negative corelation with my home life may result.

I get where you're coming from. I was a track nut too back in HS (200 & 400) and only knew 2 throttle positions. 0% or 100%. That ain't gonna work in the distance events (even the measly 5K). Speed/stamina certainly plays a roll (which all of your runs you've posted so far ), but endurance is where it's at.I'm a broken record in here on this stuff now, but you're cheating yourself by ignoring endurance training. If you want to maximize your potential in 5K or 10K, you have to incorporate endurance work. And a lot of it. Building endurance (long slow runs at a conversational effort) should be the building blocks for any training plan from 5K to marathons.Google some of the advanced 5K and 10K training plans that are available online. I would be willing to be a lot of them have you peaking at 13-15mi long runs.ETA: I'm directly offended by your HRM comments.

 

[17seconds]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I don't understand why you're running so fast all the time.

It's mental. When I do pace running I get complacent, both on my runs and in the gym. I need to stay in attack mode to keep my mind engaged and performance improving. To prevent myself from getting worn out I plan breaks (2-4 days) every 3-5 weeks, usually isn't an issue because they coincide with a long or busy weekend. What I usually do when I go out for a run is I'll start off the first mile at a 7:30 pace and once that's over I usually know if I have 'it' that day. If I do, I take off, if I don't I battle but still have a goal in mind. I didn't have it on Monday so I dialed it back, I did yesterday so I went for it. My current plan is to build miles until I get to 30 in a week while improving time at all levels (4 mi, 5 mi, and 6 mi), started at 20 two weeks ago and shooting for 25 this week so I think I can hit 30 by late June. July I want to mix in more shorter runs but then expand the longer runs out to 7-8 miles. Then re-evaluate where I am and start looking into 10K's and get a better feel for a goal time.

This is fine at 20mi a week but it can't be sustained if you want to build miles.The only way to build mileage without getting injured is to do the longer runs at a slow pace. I guarantee when you get up to 30+mi a week you'll realize that your body is plenty challenged just doing the miles, regardless of the pace.

Just as an example, last week I did 6 miles in 45 mins (M) after a 3 day break, 5 miles in 35 mins (T), and 4 miles in 27 mins(W and S). I also did a hill/sprint/interval workout of roughly 4 miles on Friday. The few weeks prior I stuck to about 20 miles as I worked on reducing my time, this was my first builder week. My plan for this week was 5 miles Monday + Tuesday, 4 miles hill/sprint/interval today, 5 miles tomorrow (not expecting to match Tuesday - hoping for 35 mins), and 6 miles Saturday (goal - 43 to 44 mins).Are you saying that building to 6 miles in 40 mins, 5 miles in 32 mins and 4 miles in 25 mins then shooting for 7 miles under 50 mins is a bad idea? After seeing my times last week that was the plan I wrote out for sometime in June before I'd change up the routine a bit. Ideally I'd have liked the above week be my last one before a break, but realistically I was thinking I'd be looking at a break father's day weekend and hoping I did the above the week before July 4.

I'm not sure what those times mean related to your fitness so I can't really say. I can say it's hard to just drop 5 mins in 6mi is a hell of a difference if the 45mins is anywhere near difficult for you.The main point is that nobody does more than 3 or 4 "hard days" per week. Hard can be pure distance and/or pace. However you choose to train I highly suggest you don't have more than 2 or 3 days where you feel wiped out at the end of a run. If you are busting ### 5 days a week you are going to get injured.

 

[MAC_32]

ETA: I'm directly offended by your HRM comments.

Haha, I'm stubborn. I can usually guess my heart rate within 5 beats, which is why I can't justify the $ spent on one.

 

[sho nuff]

So a GU every 45 minutes is what you do? In my case, I should have had 4 GU's? 0:45, 1:30, 2:15, and 3? Wow. That seems like a lot. Does GU intake change depending on heat? Hills? etc? Would love to hear others thoughts on GU intake.

Every 5 miles for me (5/10/15/20) and sometimes one more at 23-24. And I've considered upping that.

I used to do every 5 and have recently moved to every 4-4.5.

Have been around 4.5 for me during my 4 halfs and will likely keep the same routine in marathon prep. May even get it down to 4 miles.

 

[sho nuff]

Definitely not touching the heart rate monitor, lol. Having not dabbled with anything more than 30 mile weeks since I marathon trained almost 10 years ago I'm not surprised my ignorance showed on building miles. Good intentions, bad idea I guess. Got a question about the long run though, if I don't have to do a long run more than 10 miles to help maximize my 10k time I don't want to. Is this possible? or must I stretch the longest runs out beyond 10 miles to get my 10k as low as possible? Not sure if I'll do it or not but just want to weigh my options. I do some personal training on the side so my days are already long as is - usually pushing 12 hours, but my body is used to an hour of exercise per day and so is my wife. If I start disappearing for closer to 2 hours I fear a direct negative corelation with my home life may result.

Is it possible to improve your 10k time without going over 10 miles in a long run? Sure.To actually maximize it though...I would say no.Just building my miles and long runs has helped tremendously with my speed work and my pacing for 5ks and such.

 

[SteelCurtain]

So a GU every 45 minutes is what you do? In my case, I should have had 4 GU's? 0:45, 1:30, 2:15, and 3? Wow. That seems like a lot. Does GU intake change depending on heat? Hills? etc? Would love to hear others thoughts on GU intake.

Every 5 miles for me (5/10/15/20) and sometimes one more at 23-24. And I've considered upping that.

Interesting. Do you do the same during your long training runs to get your body accustomed to it?Looks like I'll be needing to buy a big ole box of GU's for the rest of 2012.

 

[MAC_32]

The main point is that nobody does more than 3 or 4 "hard days" per week. Hard can be pure distance and/or pace. However you choose to train I highly suggest you don't have more than 2 or 3 days where you feel wiped out at the end of a run. If you are busting ### 5 days a week you are going to get injured.

Noted, you and the others have just talked me off my hill/sprint/interval workout today! Re-evaluating the plan for the week now, doing a leg + ab workout already today so I may just skip a run all together. Maybe do a hard 4 tomorrow in the hills before lifting upper body, take Friday off, extend Saturday out to a more controlled 7 before my total body workout instead of doing a timed 6, then just get out for an easy 4 on Sunday to stay loose.

 

[benson_will_lead_the_way]

From someone that continually gets injured....I don't log enough slow miles.

 

[pigskinliquors]

I'm probably in the best overall shape of my life, and just want to kick it up a notch

Keep up the good work, my friend! P.S. The random hookup posts have been few and far between lately. You #### up and fall in love or something?? :(

Thanks Bud. Random hookups have slowed down. I have been seeing three girls, one of them for awhile. Certainly no "love," but a lot of "something." The ex has made it more complicated, but that's a long story for a different day (= Friday thread).

Suppose if I took the time to read what I type once in a while, I'd pick up on this stuff. The Stroke has been idle lately, wife is reading the 50 Shades of Grey series That author needs to get her ### in gear and write another dozen novels, STAT!! My window of opportunity is quickly closing.

____________________

Hoping to get 2,500 in, in the pool this evening, doing a mile, break, and then the rest to get there. With an Oly swim in some decent current, I needs to see where I am at after missing a few swims over the past few weeks due to kids events. Speaking of the kids (proud dad alert), by end of day, both should be signed up to run High School Cross Country this fall. My daughter has basically become a running manager due to the stress the combo of running and dancing has put on her shins and ankles, but its still cool she is involved. She'll run a couple of events and train lightly, while her primary focus will be on managing. I am really excited to see what my son can do. He was the fastest kid on his middle school track team and he and another kid accounted for around 80% of the total points scored for the boys team this season. I am hoping he can get in a bunch of his "summer runs", which count towards letter points, trail running with me.

SC, awesome race report. I too really appreciate you and others taking the time and effort to put so much thought and detail in to the write.

Awesome to hear about your son and daughter They have a great role model in you...+ you are their size
Mac_32: I highly recommend you go to Runner's World Smart Coach or any similar program, and input information to get a plan of attack. Using a 40:00 10k as a race time, moderate training, and 21-26 as your current mileage; it has your next week's workouts being:Tues: easy run = 3 miles @ 7:56

Thurs: tempo run = 6 miles incl. 4 miles at 6:39

Fri: Easy run 3 miles @ 7:57

Sun: 11 miles @ 7:57

Their plan doesn't have you start using speed work until week 6 (of the 16 week plan) and doing 5 miles incl. 4x 800 in 2:56 with 400 jogs.

 

[BassNBrew]

10 miles in so far this week, after releasing all of the weekend's toxins on a brutal Monday afternoon run (5 miles - 36 mins and change) I got back to normal yesterday as I got 5 miles done in just a shade over 33. Maybe my goal for a sub 40 min 10k this fall is a little too conservative.

I don't understand why you're running so fast all the time.

It's mental. When I do pace running I get complacent, both on my runs and in the gym. I need to stay in attack mode to keep my mind engaged and performance improving. To prevent myself from getting worn out I plan breaks (2-4 days) every 3-5 weeks, usually isn't an issue because they coincide with a long or busy weekend. What I usually do when I go out for a run is I'll start off the first mile at a 7:30 pace and once that's over I usually know if I have 'it' that day. If I do, I take off, if I don't I battle but still have a goal in mind. I didn't have it on Monday so I dialed it back, I did yesterday so I went for it. My current plan is to build miles until I get to 30 in a week while improving time at all levels (4 mi, 5 mi, and 6 mi), started at 20 two weeks ago and shooting for 25 this week so I think I can hit 30 by late June. July I want to mix in more shorter runs but then expand the longer runs out to 7-8 miles. Then re-evaluate where I am and start looking into 10K's and get a better feel for a goal time.

This is fine at 20mi a week but it can't be sustained if you want to build miles.The only way to build mileage without getting injured is to do the longer runs at a slow pace. I guarantee when you get up to 30+mi a week you'll realize that your body is plenty challenged just doing the miles, regardless of the pace.

Just as an example, last week I did 6 miles in 45 mins (M) after a 3 day break, 5 miles in 35 mins (T), and 4 miles in 27 mins(W and S). I also did a hill/sprint/interval workout of roughly 4 miles on Friday. The few weeks prior I stuck to about 20 miles as I worked on reducing my time, this was my first builder week. My plan for this week was 5 miles Monday + Tuesday, 4 miles hill/sprint/interval today, 5 miles tomorrow (not expecting to match Tuesday - hoping for 35 mins), and 6 miles Saturday (goal - 43 to 44 mins).Are you saying that building to 6 miles in 40 mins, 5 miles in 32 mins and 4 miles in 25 mins then shooting for 7 miles under 50 mins is a bad idea? After seeing my times last week that was the plan I wrote out for sometime in June before I'd change up the routine a bit. Ideally I'd have liked the above week be my last one before a break, but realistically I was thinking I'd be looking at a break father's day weekend and hoping I did the above the week before July 4.

MAC - You've gotten alot of advice about slowing down. I'm going to hit you from a different angle that might make more sense to you based upon what I'm reading from you. Your hard efforts aren't hard enough. Crank out some 800 or 1600 intervals that make the paces for these 4/5/6 mi runs seem like a walk in the park. I'm talking about efforts that leave you wanting to puke your guts out, on the verge of blacking out, and your hammies/quads on the edge of shreding to pieces. That is what will make you faster at the 5k / 10k distance. If you're still wanting to run fast the next day, you slacked and didn't go hard enough. If you did them right, you won't have any interest in doing multple days of fast intermediate runs.Your speed is going to come from your fast intervals, your fitness from your slow runs. You'll be building your VOmax on the intervals. It's impossible to improve your VOmax (after the intial gains) at sub-threshold pace.

 

[BassNBrew]

So a GU every 45 minutes is what you do? In my case, I should have had 4 GU's? 0:45, 1:30, 2:15, and 3? Wow. That seems like a lot. Does GU intake change depending on heat? Hills? etc? Would love to hear others thoughts on GU intake.

Every 5 miles for me (5/10/15/20) and sometimes one more at 23-24. And I've considered upping that.

Interesting. Do you do the same during your long training runs to get your body accustomed to it?Looks like I'll be needing to buy a big ole box of GU's for the rest of 2012.

You should be taking in between 150-250 calories per hour during your events and training runs longer than 45-60 minutes. The exact amount will depend on your weight and what your body is capable of digesting during excerise. Unfortunately this is mostly trial and error. Heat, hills, etc really has nothing to do with it. You can probably neglect this for zone 1 work if you're efficiently burning fat in this zone.

 

[tri-man 47]

MAC - You've gotten alot of advice about slowing down. I'm going to hit you from a different angle that might make more sense to you based upon what I'm reading from you. Your hard efforts aren't hard enough. Crank out some 800 or 1600 intervals that make the paces for these 4/5/6 mi runs seem like a walk in the park. I'm talking about efforts that leave you wanting to puke your guts out, on the verge of blacking out, and your hammies/quads on the edge of shreding to pieces. That is what will make you faster at the 5k / 10k distance. If you're still wanting to run fast the next day, you slacked and didn't go hard enough. If you did them right, you won't have any interest in doing multple days of fast intermediate runs.Your speed is going to come from your fast intervals, your fitness from your slow runs. You'll be building your VOmax on the intervals. It's impossible to improve your VOmax (after the intial gains) at sub-threshold pace.

Run your hard runs harder, and your slow runs slower ...

 

[MAC_32]

MAC - You've gotten alot of advice about slowing down. I'm going to hit you from a different angle that might make more sense to you based upon what I'm reading from you. Your hard efforts aren't hard enough. Crank out some 800 or 1600 intervals that make the paces for these 4/5/6 mi runs seem like a walk in the park. I'm talking about efforts that leave you wanting to puke your guts out, on the verge of blacking out, and your hammies/quads on the edge of shreding to pieces. That is what will make you faster at the 5k / 10k distance. If you're still wanting to run fast the next day, you slacked and didn't go hard enough. If you did them right, you won't have any interest in doing multple days of fast intermediate runs.Your speed is going to come from your fast intervals, your fitness from your slow runs. You'll be building your VOmax on the intervals. It's impossible to improve your VOmax (after the intial gains) at sub-threshold pace.

Run your hard runs harder, and your slow runs slower ...

BassNBrew's right, that does make more sense to me. May need to find a track in the neighborhood, 800 intervals, that takes me back...

 

[wraith5]

MAC - You've gotten alot of advice about slowing down. I'm going to hit you from a different angle that might make more sense to you based upon what I'm reading from you. Your hard efforts aren't hard enough. Crank out some 800 or 1600 intervals that make the paces for these 4/5/6 mi runs seem like a walk in the park. I'm talking about efforts that leave you wanting to puke your guts out, on the verge of blacking out, and your hammies/quads on the edge of shreding to pieces. That is what will make you faster at the 5k / 10k distance. If you're still wanting to run fast the next day, you slacked and didn't go hard enough. If you did them right, you won't have any interest in doing multple days of fast intermediate runs.Your speed is going to come from your fast intervals, your fitness from your slow runs. You'll be building your VOmax on the intervals. It's impossible to improve your VOmax (after the intial gains) at sub-threshold pace.

Run your hard runs harder, and your slow runs slower ...

Excellent point BnB!

 

[Sean]

Have my first race next week so I decided to do a "test" 5k to see what to expect. What I learned is that so far I still don't really know how to pace myself and that my stamina has a long way to go. I started out too fast for me and just couldn't keep my legs turning over. My HR stayed a bit lower than I expected.

1 - 6:35 158 I started out hard and looked down at my watch about 1/4 of the way in and saw 5:54 pace and knew I could never maintain that at this point even though I didn't feel like I was dying yet

2 - 6:44 172 Near the end of this mile I knew I was slowing down. Struggled a bit with my breathing here.

3 - 7:18 175 Slowed further as I progressed here. Just couldn't keep my legs going.

.1 - 7:21 176 Nothing left in legs - kind of gave up.

21:21 170 overall. Not sure if this was dumb to do at this point but I felt I needed some kind of test run. Race next week is 3.5 miles so maybe I'll plan to start out around 7:00 - 7:10 pace.

 

[BassNBrew]

Have my first race next week so I decided to do a "test" 5k to see what to expect. What I learned is that so far I still don't really know how to pace myself and that my stamina has a long way to go. I started out too fast for me and just couldn't keep my legs turning over. My HR stayed a bit lower than I expected.

1 - 6:35 158 I started out hard and looked down at my watch about 1/4 of the way in and saw 5:54 pace and knew I could never maintain that at this point even though I didn't feel like I was dying yet

2 - 6:44 172 Near the end of this mile I knew I was slowing down. Struggled a bit with my breathing here.

3 - 7:18 175 Slowed further as I progressed here. Just couldn't keep my legs going.

.1 - 7:21 176 Nothing left in legs - kind of gave up.

21:21 170 overall. Not sure if this was dumb to do at this point but I felt I needed some kind of test run. Race next week is 3.5 miles so maybe I'll plan to start out around 7:00 - 7:10 pace.

Ummm...why? You're going to give up 30 sec in the first mile and get them back how?Actually think this is a great test and pace for you. I suspect the adernaline of the ract day will get you thru that third mile. 21:21 is great even if you can't improve. HR looks great. The fact that you ran 6:44 after the 6:35 means your close to nailing this. You may be right about your stamina, but I think your doing great with the pace. I'd wager on mental hurdle more than physical hurdle.

 

[Sean]

Have my first race next week so I decided to do a "test" 5k to see what to expect. What I learned is that so far I still don't really know how to pace myself and that my stamina has a long way to go. I started out too fast for me and just couldn't keep my legs turning over. My HR stayed a bit lower than I expected.

1 - 6:35 158 I started out hard and looked down at my watch about 1/4 of the way in and saw 5:54 pace and knew I could never maintain that at this point even though I didn't feel like I was dying yet

2 - 6:44 172 Near the end of this mile I knew I was slowing down. Struggled a bit with my breathing here.

3 - 7:18 175 Slowed further as I progressed here. Just couldn't keep my legs going.

.1 - 7:21 176 Nothing left in legs - kind of gave up.

21:21 170 overall. Not sure if this was dumb to do at this point but I felt I needed some kind of test run. Race next week is 3.5 miles so maybe I'll plan to start out around 7:00 - 7:10 pace.

Ummm...why? You're going to give up 30 sec in the first mile and get them back how?Actually think this is a great test and pace for you. I suspect the adernaline of the ract day will get you thru that third mile. 21:21 is great even if you can't improve. HR looks great. The fact that you ran 6:44 after the 6:35 means your close to nailing this. You may be right about your stamina, but I think your doing great with the pace. I'd wager on mental hurdle more than physical hurdle.

Good point. You are probably right about it being part mental. I felt like I really started to back off pretty suddenly right around mile 2. I'm still learning to control my breathing and at times if it gets off a bit it gets in my head. Appreciate the advice, always enjoy reading your posts having lurked here for quite awhile. Are you training for anything currently?

 

[Sand]

Have my first race next week so I decided to do a "test" 5k to see what to expect. What I learned is that so far I still don't really know how to pace myself and that my stamina has a long way to go. I started out too fast for me and just couldn't keep my legs turning over. My HR stayed a bit lower than I expected.1 - 6:35 158 I started out hard and looked down at my watch about 1/4 of the way in and saw 5:54 pace and knew I could never maintain that at this point even though I didn't feel like I was dying yet2 - 6:44 172 Near the end of this mile I knew I was slowing down. Struggled a bit with my breathing here.3 - 7:18 175 Slowed further as I progressed here. Just couldn't keep my legs going..1 - 7:21 176 Nothing left in legs - kind of gave up.21:21 170 overall. Not sure if this was dumb to do at this point but I felt I needed some kind of test run. Race next week is 3.5 miles so maybe I'll plan to start out around 7:00 - 7:10 pace.

Don't change a ####### thing. Starting out at 7:00 minute pace is way, way too ####### slow. Get a good taper in you, hit that 6:30 first mile and hold on. At mile two you should be wishing for death - this is correct and proper. Just hold on. On race day you'll finish this out. My PR is 20:29. Tri-man's is 20:23. You can be right there.

 

[Sean]

Have my first race next week so I decided to do a "test" 5k to see what to expect. What I learned is that so far I still don't really know how to pace myself and that my stamina has a long way to go. I started out too fast for me and just couldn't keep my legs turning over. My HR stayed a bit lower than I expected.1 - 6:35 158 I started out hard and looked down at my watch about 1/4 of the way in and saw 5:54 pace and knew I could never maintain that at this point even though I didn't feel like I was dying yet2 - 6:44 172 Near the end of this mile I knew I was slowing down. Struggled a bit with my breathing here.3 - 7:18 175 Slowed further as I progressed here. Just couldn't keep my legs going..1 - 7:21 176 Nothing left in legs - kind of gave up.21:21 170 overall. Not sure if this was dumb to do at this point but I felt I needed some kind of test run. Race next week is 3.5 miles so maybe I'll plan to start out around 7:00 - 7:10 pace.

Don't change a ####### thing. Starting out at 7:00 minute pace is way, way too ####### slow. Get a good taper in you, hit that 6:30 first mile and hold on. At mile two you should be wishing for death - this is correct and proper. Just hold on. On race day you'll finish this out. My PR is 20:29. Tri-man's is 20:23. You can be right there.

Hah awesome. I expected this advice from you. Thanks.

 

[tri-man 47]

Good point. You are probably right about it being part mental. I felt like I really started to back off pretty suddenly right around mile 2. I'm still learning to control my breathing and at times if it gets off a bit it gets in my head. Appreciate the advice, always enjoy reading your posts having lurked here for quite awhile. Are you training for anything currently?

A recurring point of emphasis for me: When working really hard, focus on a strong, rhythmic exhale. Your inhale, then, will take care of itself. But that exhale will reinforce your striding. The combined effect gives you a sustainable pace to carry you along when your mind is resisting. When I'm really at my limit, my breathing sometimes goes from a steady pattern (in and out on each left step) to a more rushed pattern (in and out on each step). I'll do a few regular patterns, then need to rush a couple. In that last half-mile or more, I allow that to happen, knowing the end is near (hopefully just the race's end!). If it happens early in a race, I have to back off a bit. But late in the race, I let 'er go.

 

[sho nuff]

1 mile warm up 10:05

then 5X1200m with 400m jogs in between.

Went 5:53, 5:50, 5:44, 5:47, 5:58.

Then a mile cool down at 10:13

Was about 77 still at 9pm when I went out and about 60% humidity.

Just sticky feeling and got a nice sweat in tonight.

Run felt good, legs feel great, but about halfway through the 3rd 1200m I was sucking wind big time.

 

[Sand]

When I'm really at my limit, my breathing sometimes goes from a steady pattern (in and out on each left step) to a more rushed pattern (in and out on each step). I'll do a few regular patterns, then need to rush a couple. In that last half-mile or more, I allow that to happen, knowing the end is near (hopefully just the race's end!). If it happens early in a race, I have to back off a bit. But late in the race, I let 'er go.

I need to learn to be cognizant of this. Good stuff.On a brighter note after an injury (yet another one; ####### weird one, too) I got my first run in in a week. I waited until 6pm when it had cooled down to 94. 4 miles, 8:26 per mile. HR very reasonable. And I finally got back in the pool. Nailed a nice 200 in 2:23, then cooled down with a 6:25 500. Summer = resting on my swimming laurels. I will be suffering running and hopefully killing the bike.

 

[Ned]

Have my first race next week so I decided to do a "test" 5k to see what to expect. What I learned is that so far I still don't really know how to pace myself and that my stamina has a long way to go. I started out too fast for me and just couldn't keep my legs turning over. My HR stayed a bit lower than I expected.

1 - 6:35 158 I started out hard and looked down at my watch about 1/4 of the way in and saw 5:54 pace and knew I could never maintain that at this point even though I didn't feel like I was dying yet

2 - 6:44 172 Near the end of this mile I knew I was slowing down. Struggled a bit with my breathing here.

3 - 7:18 175 Slowed further as I progressed here. Just couldn't keep my legs going.

.1 - 7:21 176 Nothing left in legs - kind of gave up.

21:21 170 overall. Not sure if this was dumb to do at this point but I felt I needed some kind of test run. Race next week is 3.5 miles so maybe I'll plan to start out around 7:00 - 7:10 pace.

Ummm...why? You're going to give up 30 sec in the first mile and get them back how?Actually think this is a great test and pace for you. I suspect the adernaline of the ract day will get you thru that third mile. 21:21 is great even if you can't improve. HR looks great. The fact that you ran 6:44 after the 6:35 means your close to nailing this. You may be right about your stamina, but I think your doing great with the pace. I'd wager on mental hurdle more than physical hurdle.

Good point. You are probably right about it being part mental. I felt like I really started to back off pretty suddenly right around mile 2. I'm still learning to control my breathing and at times if it gets off a bit it gets in my head. Appreciate the advice, always enjoy reading your posts having lurked here for quite awhile. Are you training for anything currently?

Running these 10K and below events is all about being able to run through a good amount of discomfort. Discomfort? WTH am I kidding? These things fn hurt. A properly paced 5K or 10K race is going to come with a lot of pain. Embrace it. You'll be surprised at how far you can push things when you think you're body is done. Add in the race atmosphere and I'll be willing to bet you'll run the full 3.5 at that 6:44 pace.