Ran a 10k in June (5 Viewers)

[Ned]

Easy 5mi recovery for me yesterday. I ran at lunch which made it extra muggy, but it still went really well. 9:55/134

I'm having a hard time believing the run I just had this morning. My wife works on Thursdays so I either had to run my 10mi MLR at lunch today or wake up extra early. I didn't want to deal with the heat, even though its supposed to be cooler today, so I decided to get up early. I question my sanity when I do this crap. The 3:45am alarm stings. Out the door at 4:30 and it was cooler than it has been over the past week. 65/78% felt like a crisp 50 degree morning after what we've been having lately. Just like Sunday's 15 miler, the miles just clicked away with ease.

Towards the end I was getting pretty fired up thinking about what was transpiring which gave me a pretty good adrenaline rush with full on goose bumps. God I crave this stuff. Its like the running gods rewarded me for my sacrifice today.

9:31/129, 9:09/138, 9:03/139, 9:06/138, 8:49/142, 9:10/143, 8:55/142, 8:53/142, 9:01/144, 8:51/146, avg = 9:02/140

How the hell I managed that pace at that HR is beyond me. If this week is a real breakthrough, it can't come at a better time with my HM coming next weekend.

 

[BassNBrew]

Easy 5mi recovery for me yesterday. I ran at lunch which made it extra muggy, but it still went really well. 9:55/134I'm having a hard time believing the run I just had this morning. My wife works on Thursdays so I either had to run my 10mi MLR at lunch today or wake up extra early. I didn't want to deal with the heat, even though its supposed to be cooler today, so I decided to get up early. I question my sanity when I do this crap. The 3:45am alarm stings. Out the door at 4:30 and it was cooler than it has been over the past week. 65/78% felt like a crisp 50 degree morning after what we've been having lately. Just like Sunday's 15 miler, the miles just clicked away with ease. Towards the end I was getting pretty fired up thinking about what was transpiring which gave me a pretty good adrenaline rush with full on goose bumps. God I crave this stuff. Its like the running gods rewarded me for my sacrifice today. 9:31/129, 9:09/138, 9:03/139, 9:06/138, 8:49/142, 9:10/143, 8:55/142, 8:53/142, 9:01/144, 8:51/146, avg = 9:02/140How the hell I managed that pace at that HR is beyond me. If this week is a real breakthrough, it can't come at a better time with my HM coming next weekend.

Great job Ned. That is boding very well for you. Sub 9 min easy miles is a nice breakthough for you.

 

[MAC_32]

Think I did this right, decided to just do the slower pace run yesterday while it was fresh in my mind. Did 7 miles in 53 mins at a 'conversational pace.' Usually I get done running, grab a bottle of water, and sit on the deck catching my breath for 10-15 mins. This time I got home, walked out to the deck, my wife was setting up dinner, so I sat down and joined them.

My legs are definitely a bit worn today, so I'm thinking this is what I was supposed to do.

 

[Sean]

Easy 5mi recovery for me yesterday. I ran at lunch which made it extra muggy, but it still went really well. 9:55/134I'm having a hard time believing the run I just had this morning. My wife works on Thursdays so I either had to run my 10mi MLR at lunch today or wake up extra early. I didn't want to deal with the heat, even though its supposed to be cooler today, so I decided to get up early. I question my sanity when I do this crap. The 3:45am alarm stings. Out the door at 4:30 and it was cooler than it has been over the past week. 65/78% felt like a crisp 50 degree morning after what we've been having lately. Just like Sunday's 15 miler, the miles just clicked away with ease. Towards the end I was getting pretty fired up thinking about what was transpiring which gave me a pretty good adrenaline rush with full on goose bumps. God I crave this stuff. Its like the running gods rewarded me for my sacrifice today. 9:31/129, 9:09/138, 9:03/139, 9:06/138, 8:49/142, 9:10/143, 8:55/142, 8:53/142, 9:01/144, 8:51/146, avg = 9:02/140How the hell I managed that pace at that HR is beyond me. If this week is a real breakthrough, it can't come at a better time with my HM coming next weekend.

Nice job on the 10 miles. What is your goal for your upcoming half?Tri-man - thanks for the breathing tips. Definitely something I need to work on.

 

[Juxtatarot]

Easy 5mi recovery for me yesterday. I ran at lunch which made it extra muggy, but it still went really well. 9:55/134I'm having a hard time believing the run I just had this morning. My wife works on Thursdays so I either had to run my 10mi MLR at lunch today or wake up extra early. I didn't want to deal with the heat, even though its supposed to be cooler today, so I decided to get up early. I question my sanity when I do this crap. The 3:45am alarm stings. Out the door at 4:30 and it was cooler than it has been over the past week. 65/78% felt like a crisp 50 degree morning after what we've been having lately. Just like Sunday's 15 miler, the miles just clicked away with ease. Towards the end I was getting pretty fired up thinking about what was transpiring which gave me a pretty good adrenaline rush with full on goose bumps. God I crave this stuff. Its like the running gods rewarded me for my sacrifice today. 9:31/129, 9:09/138, 9:03/139, 9:06/138, 8:49/142, 9:10/143, 8:55/142, 8:53/142, 9:01/144, 8:51/146, avg = 9:02/140How the hell I managed that pace at that HR is beyond me. If this week is a real breakthrough, it can't come at a better time with my HM coming next weekend.

Keep those low HRs for a while and you might find yourself <gasp> leaving your HR monitor at home! As for me, I ran a 5 mile recovery run this morning and feel fine. This week I decided to copy the same schedule as race week for Green Bay so I just have a 4 miler tomorrow left. Everything looks fine for my marathon in South Bend on Saturday. Weather should be fine. The forecast is now in the low 70s but I should be finished well before it reaches that. Seems like no threat of a WBGT of 82. This is a very small marathon - under 1,000 people I think. I read a review where a guy said he wasn't paying attention and missed a turn. So now I got that to worry about this since there is a good chance I'll be running sections by myself. (I already always have a irrational fear of my timing chip falling off or malfunctioning.) Anyway, I feel rested, pretty much injury free and ready to go.

 

[tri-man 47]

Ned, MAC - nice runs. MAC, hopefully some new training patterns don't throw you off kilter, but do help your training. Truth be told, in my earlier training days many years ago, a lot of my training was what you have described. I'd run during lunch breaks and a lot of my training was just hard runs of 2-5 miles. I've gotten a bit wiser in my old age.

Juxt - hard to see where someone would get lost on the course. The early turn-offs around miles 4 and 6 will still have a steady flow of runners, and the zig-zag of miles 9/10 should be the same. I see 11-25 is a big out and back, so it would seem clear enough to just follow the flow. I'm very eager to hear how you do!!!

 

[2Young2BBald]

As for me, I ran a 5 mile recovery run this morning and feel fine. This week I decided to copy the same schedule as race week for Green Bay so I just have a 4 miler tomorrow left. Everything looks fine for my marathon in South Bend on Saturday. Weather should be fine. The forecast is now in the low 70s but I should be finished well before it reaches that. Seems like no threat of a WBGT of 82. This is a very small marathon - under 1,000 people I think. I read a review where a guy said he wasn't paying attention and missed a turn. So now I got that to worry about this since there is a good chance I'll be running sections by myself. (I already always have a irrational fear of my timing chip falling off or malfunctioning.) Anyway, I feel rested, pretty much injury free and ready to go.

When I did the 10 Leg Survival Tri last August, my second biggest fear was getting off course (first was drowning). To make sure I had things straight, I wrote each of the 10 legs out, with distance and turns on my inner left arm. With the Garmin set to multi-sport mode, I was able to track each leg and turns in the course. About 4 hours in, it paid off. I think I would have missed a turn, even though it was well marked and my mind was gone by that time.

 

[Juxtatarot]

Juxt - hard to see where someone would get lost on the course. The early turn-offs around miles 4 and 6 will still have a steady flow of runners, and the zig-zag of miles 9/10 should be the same. I see 11-25 is a big out and back, so it would seem clear enough to just follow the flow. I'm very eager to hear how you do!!!

Thank you. I'm quite confident I'll best my PR of 3:26. 3:15? I'm not so sure about that but I'm giving it a shot.

 

[FreeBaGeL]

I've been watching this thread for a while now but haven't been posting. What are you guys using for heart rate monitors? I've been distance running for fitness for a little over a year now but haven't really done any racing and am thinking about getting into it. I've been looking at some heart rate monitors but most seem to have conflicting reviews on HR accuracy.

 

[MAC_32]

MAC, hopefully some new training patterns don't throw you off kilter, but do help your training. Truth be told, in my earlier training days many years ago, a lot of my training was what you have described. I'd run during lunch breaks and a lot of my training was just hard runs of 2-5 miles. I've gotten a bit wiser in my old age.

It definitely took me out of my comfort zone, keeping an open mind though. I think my problem when I distance trained when I was younger is I didn't take it seriously because I didn't understand the purpose.

 

[Juxtatarot]

I've been watching this thread for a while now but haven't been posting. What are you guys using for heart rate monitors? I've been distance running for fitness for a little over a year now but haven't really done any racing and am thinking about getting into it. I've been looking at some heart rate monitors but most seem to have conflicting reviews on HR accuracy.

I think most of us just use the ones that comes with our GPS watches.

 

[Ned]

Two big marathoners going this weekend - GL to Jux and 17s! Get some!

MAC - Trust what the slower runs will do for you and you'll be shocked at how much easier those faster runs get.

Sean - I'm not quite sure yet, but my gut says 1:42 may be in the cards (weather permitting). My HM PR is soft (1:48), so I'm hoping to at least beat that. GL on your 3.5 miler - you got some wheels!

Bagel - Step on into my office. I'm pretty sure all of us are using some sort of GPS + HRM like the Garmins or the new Motorola MOTOACTV. They're perfect for tracking distance, splits, etc. Let me know if you have any HR training questions.

 

[AcerFC]

I've been watching this thread for a while now but haven't been posting. What are you guys using for heart rate monitors? I've been distance running for fitness for a little over a year now but haven't really done any racing and am thinking about getting into it. I've been looking at some heart rate monitors but most seem to have conflicting reviews on HR accuracy.

This is a pretty good deal

 

[goldenchild]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious.

I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

 

[MAC_32]

Just signed up for a 5k July 1, given the area I think the course will be too hilly to break my post high school PR of 18:32 but that's my (aggressive) goal.

 

[17seconds]

Bagel - Step on into my office. I'm pretty sure all of us are using some sort of GPS + HRM like the Garmins or the new Motorola MOTOACTV. They're perfect for tracking distance, splits, etc. Let me know if you have any HR training questions.

Ned - do you know how long the batteries last on Garmin HRMs? Years or months? Would suck to have one go out on me during a race.

 

[SteelCurtain]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

The thing about running is that there will always be someone faster than you. This thread is a wealth of knowledge and motivation. Its hard but I try not to compare with some in here because they are insanely fast with their times. I do, however, try to steal all kinds of good ideas and training strategies to improve myself. Good luck in your race! Have you been training at all?

 

[2Young2BBald]

Trying to over think a Du that goes 5K run, 5K kayak. Since its a first time event and the only event of its kind around here, I have no prior results to aid in my thinking (like where I might possibly finish in my AG). The thought of jumping in a kayak and trying to paddle a 5K after running a 5K full blast sounds uncomfortable to say the least. So, I am debating taking a bit off on my 5K pace to save a little for the kayak. I typically leave the Garmin at home for 5Ks (in tris or otherwise) because I think it holds me back at this distance. But, I think it could be a valuable tool for this event. I can run all day in the mid to high 150s (BPM), am comfortable over long distances (1/2 marathon running, 30+ mile rides) in the low 160s and get uncomfortable with anything longer than a 10K in the high 160s, low 170s. My thought would be to target something in the 165-168 range over the 5K. The first .5 miles I'll probably spike to the high 170s before things level off. I'll probably still be gassed a bit but can use the first 50 to 100 yards of the paddle to catch my breath and get some water.

I plan on owning transition. I am going to run sockless in my Zoot flats, so all I will have to do is run to my Kayak, zip up the jacket and go. I have to think quite a few racing will try and change out of their running shoes into a water shoe of some sort.

For the paddle, I have been reading up on drafting, similar to tri swimming. Seems like the way to go if I can find someone at my speed. Not having done a bunch of kayaking yet, I think I will do a series of sprints and recover and paddle until it burns and then back it down a bit. Busy weekend this weekend, but I'd like to try and do a 5K run, 5K kayak on Sunday to get a feel for the combo.

Other than BnB doing a kayak tri a while back, not sure anyone else has any experience with something like this. I'd appreciate any feedback, etc. And yes, I will be the dork in compression sleeves.

 

[2Young2BBald]

Bagel - Step on into my office. I'm pretty sure all of us are using some sort of GPS + HRM like the Garmins or the new Motorola MOTOACTV. They're perfect for tracking distance, splits, etc. Let me know if you have any HR training questions.

Ned - do you know how long the batteries last on Garmin HRMs? Years or months? Would suck to have one go out on me during a race.

My last one went at about 15 months. If you are close, I'd swap in a new battery. You can always go back to the old one for training. While not Ned, I was ###### when mine went during the big leg of a tri.

 

[17seconds]

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.

I think most people take too many GUs if they are training or racing less than 20mi. I know a lot of people taking 4 GUs during a HM.For long training runs I try to go 7 or 8 miles before taking a GU, just to save on GU. I always bring Gatorade with me though, so I have that. Some marathoners don't use any GU during training until they are near the end to get their stomachs ready.For the marathon, I'm going to take a GU Chomps right before the start (which is basically equal to 2 GU), then a GU every 5 miles. Basically as much as I can handle. But that's only because I'm trying to avoid a bonk. When I do a half I usually only take 1 double-caffeine GU in the middle of the race.ETA: SteelCurtain - Don't take more GU in the heat. That's a mistake. What you need in heat is more water. I find it helps to take GU (especially with caffeine) before a hill, so you can tweak your race strategy with that.

 

[gruecd]

Just signed up for a 5k July 1, given the area I think the course will be too hilly to break my post high school PR of 18:32 but that's my (aggressive) goal.

I ran 18:36 a couple of months ago. Let's see what you've got.

 

[Ned]

Bagel - Step on into my office. I'm pretty sure all of us are using some sort of GPS + HRM like the Garmins or the new Motorola MOTOACTV. They're perfect for tracking distance, splits, etc. Let me know if you have any HR training questions.

Ned - do you know how long the batteries last on Garmin HRMs? Years or months? Would suck to have one go out on me during a race.

My last one went at about 15 months. If you are close, I'd swap in a new battery. You can always go back to the old one for training. While not Ned, I was ###### when mine went during the big leg of a tri.

I got a little over 400 hours out of mine before it went earlier this Spring. Bought new in Aug 2010, so about 20 months.

 

[goldenchild]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

The thing about running is that there will always be someone faster than you. This thread is a wealth of knowledge and motivation. Its hard but I try not to compare with some in here because they are insanely fast with their times. I do, however, try to steal all kinds of good ideas and training strategies to improve myself. Good luck in your race! Have you been training at all?

Thanks! I think I've been training? I've always been pretty active in the gym but it wasn't until about 6-8 months ago that I started really running. I just kinda started on the treadmill for 5 minutes at the beginning to where I am now, which is anywhere from 12-15 minutes 4 days/week (mostly on treadmill). I know that really isn't much at all, but it's enough for me. Pretty much the longest I've every run in my life is probably a 6k and that was just a jogging around the park with some buddies.I'm 5'8" and 168 FWIW. I know that I should be able to run longer, but I normally do my runs after a full hour of hitting the weights so I don't have much left in the tank.I decided to do this 5k just as a personal goal of mine (to run an organized event).This thread is so monstrous, but I'm sure there are tons of good info in here. I'll poke around....

 

[SteelCurtain]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

The thing about running is that there will always be someone faster than you. This thread is a wealth of knowledge and motivation. Its hard but I try not to compare with some in here because they are insanely fast with their times. I do, however, try to steal all kinds of good ideas and training strategies to improve myself. Good luck in your race! Have you been training at all?

Thanks! I think I've been training? I've always been pretty active in the gym but it wasn't until about 6-8 months ago that I started really running. I just kinda started on the treadmill for 5 minutes at the beginning to where I am now, which is anywhere from 12-15 minutes 4 days/week (mostly on treadmill). I know that really isn't much at all, but it's enough for me. Pretty much the longest I've every run in my life is probably a 6k and that was just a jogging around the park with some buddies.I'm 5'8" and 168 FWIW. I know that I should be able to run longer, but I normally do my runs after a full hour of hitting the weights so I don't have much left in the tank.I decided to do this 5k just as a personal goal of mine (to run an organized event).This thread is so monstrous, but I'm sure there are tons of good info in here. I'll poke around....

Excellent job! If your race is on pavement, you want to get some (most?) of your training on pavement if possible. Pavement is different than a treadmill. Its harder but also on pavement you have to push off the road more than where the treadmill is moving under you. Its just different. When on the treadmill, realize that 3 degree incline is the equivalent to being on flat ground. If you have your treadmill at 0 incline, then that is the same as going downhill on a road. If possible, run a few training runs on the course just to start to get to know it. If you are running a 6K in training, then you will be fine to run a 5K race. You'll get energy from others to help carry you through the tough parts. Your first 5K run shouldn't be focused on your time. Make it a goal to run the whole thing (as opposed to walking it) if you think that is a reasonable. If you get to the 2 mile mark (5K = 3.1 miles) and you feel good, then you can push it in your third mile. Most of all. Have fun.

 

[Juxtatarot]

When on the treadmill, realize that 3 degree incline is the equivalent to being on flat ground. If you have your treadmill at 0 incline, then that is the same as going downhill on a road.

3? I'd heard 1.5 before. From my personal experiences, 1.5 seems more equivalent. I'd much rather run outside (with netural weather conditions) than at 3. (I'm not saying you're wrong, I'm just surprised.)

 

[gruecd]

When on the treadmill, realize that 3 degree incline is the equivalent to being on flat ground. If you have your treadmill at 0 incline, then that is the same as going downhill on a road.

3? I'd heard 1.5 before. From my personal experiences, 1.5 seems more equivalent. I'd much rather run outside (with netural weather conditions) than at 3. (I'm not saying you're wrong, I'm just surprised.)

I'd rather get my face eaten off by a cannibal than run on a treadmill, period.

 

[Juxtatarot]

When on the treadmill, realize that 3 degree incline is the equivalent to being on flat ground. If you have your treadmill at 0 incline, then that is the same as going downhill on a road.

3? I'd heard 1.5 before. From my personal experiences, 1.5 seems more equivalent. I'd much rather run outside (with netural weather conditions) than at 3. (I'm not saying you're wrong, I'm just surprised.)

I'd rather get my face eaten off by a cannibal than run on a treadmill, period.

Even with a pretty girl on a treadmill in front of you?

 

[17seconds]

Mentally, 5 miles on a treadmill feels like 20 outside

 

[Hang 10]

When on the treadmill, realize that 3 degree incline is the equivalent to being on flat ground. If you have your treadmill at 0 incline, then that is the same as going downhill on a road.

3? I'd heard 1.5 before. From my personal experiences, 1.5 seems more equivalent. I'd much rather run outside (with netural weather conditions) than at 3. (I'm not saying you're wrong, I'm just surprised.)

I'd rather get my face eaten off by a cannibal than run on a treadmill, period.

Yesterday had the choice between 6 miles out in a downpour or the treadmill...easy decision.

 

[pigskinliquors]

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.

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.

Great to hear Sand. You are primed to become a tri-beast!

Easy 5mi recovery for me yesterday. I ran at lunch which made it extra muggy, but it still went really well. 9:55/134

I'm having a hard time believing the run I just had this morning. My wife works on Thursdays so I either had to run my 10mi MLR at lunch today or wake up extra early. I didn't want to deal with the heat, even though its supposed to be cooler today, so I decided to get up early. I question my sanity when I do this crap. The 3:45am alarm stings. Out the door at 4:30 and it was cooler than it has been over the past week. 65/78% felt like a crisp 50 degree morning after what we've been having lately. Just like Sunday's 15 miler, the miles just clicked away with ease.

Towards the end I was getting pretty fired up thinking about what was transpiring which gave me a pretty good adrenaline rush with full on goose bumps. God I crave this stuff. Its like the running gods rewarded me for my sacrifice today.

9:31/129, 9:09/138, 9:03/139, 9:06/138, 8:49/142, 9:10/143, 8:55/142, 8:53/142, 9:01/144, 8:51/146, avg = 9:02/140

How the hell I managed that pace at that HR is beyond me. If this week is a real breakthrough, it can't come at a better time with my HM coming next weekend.

Giddy'up!

Think I did this right, decided to just do the slower pace run yesterday while it was fresh in my mind. Did 7 miles in 53 mins at a 'conversational pace.' Usually I get done running, grab a bottle of water, and sit on the deck catching my breath for 10-15 mins. This time I got home, walked out to the deck, my wife was setting up dinner, so I sat down and joined them.

My legs are definitely a bit worn today, so I'm thinking this is what I was supposed to do.

Still too fast. The Runner's World link I gave you yesterday had you running 7:5x for your long/slow miles. MUCH better though!!

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious.

I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

Don't be intimidated. EVERYBODY in here can and will help you. This is a great place no matter what your pace.

Bagel - Step on into my office. I'm pretty sure all of us are using some sort of GPS + HRM like the Garmins or the new Motorola MOTOACTV. They're perfect for tracking distance, splits, etc. Let me know if you have any HR training questions.

Ned - do you know how long the batteries last on Garmin HRMs? Years or months? Would suck to have one go out on me during a race.

Approx. 1 year for me. __________________________

My updated:

After yesterday's 21 mile bike ride I swam 1,600 yards (all at sub :56 per 50; going 100, 100, 200, 400, 400, 200, 100, 100. Gorgeous coed next to me made the swim much more pleasant After that I went home and did the following Cross-fit workout with a partner:

200 pushups

200 situps

300 lunges

100 wall balls

100 kettle balls

We did them as a team, and I did at least two thirds of the rep's (i.e., I started the pushups, did 65, then my partner did 25, I did 40, he did xx...until we reached 200; then onto situps). Only three other pairs competed against us, but we kicked their ###

This morning was P90x Back and Biceps, and I'll do another Cross Fit tonight. I'm addicted.

 

[goldenchild]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

The thing about running is that there will always be someone faster than you. This thread is a wealth of knowledge and motivation. Its hard but I try not to compare with some in here because they are insanely fast with their times. I do, however, try to steal all kinds of good ideas and training strategies to improve myself. Good luck in your race! Have you been training at all?

Thanks! I think I've been training? I've always been pretty active in the gym but it wasn't until about 6-8 months ago that I started really running. I just kinda started on the treadmill for 5 minutes at the beginning to where I am now, which is anywhere from 12-15 minutes 4 days/week (mostly on treadmill). I know that really isn't much at all, but it's enough for me. Pretty much the longest I've every run in my life is probably a 6k and that was just a jogging around the park with some buddies.I'm 5'8" and 168 FWIW. I know that I should be able to run longer, but I normally do my runs after a full hour of hitting the weights so I don't have much left in the tank.I decided to do this 5k just as a personal goal of mine (to run an organized event).This thread is so monstrous, but I'm sure there are tons of good info in here. I'll poke around....

Excellent job! If your race is on pavement, you want to get some (most?) of your training on pavement if possible. Pavement is different than a treadmill. Its harder but also on pavement you have to push off the road more than where the treadmill is moving under you. Its just different. When on the treadmill, realize that 3 degree incline is the equivalent to being on flat ground. If you have your treadmill at 0 incline, then that is the same as going downhill on a road. If possible, run a few training runs on the course just to start to get to know it. If you are running a 6K in training, then you will be fine to run a 5K race. You'll get energy from others to help carry you through the tough parts. Your first 5K run shouldn't be focused on your time. Make it a goal to run the whole thing (as opposed to walking it) if you think that is a reasonable. If you get to the 2 mile mark (5K = 3.1 miles) and you feel good, then you can push it in your third mile. Most of all. Have fun.

Thanks for the tips! I knew there was a difference between using the treadmill and running outside (I could feel it), but I had no idea what the ratio was... Because the 5k is coming up, I've been squeezing 1 milers outside here and there. I'm still trying to dial in my pace. I've tried 8:30 and I don't think I can hold that for 3 full miles. I think 9:30'ish is going to be good, but who knows... I'm hoping the adrenaline and the crowd will get that down.I realize this probably varies from person to person, but how close do you normally get to the finish line before you turn on the burners (what's left) and power through the last bit? My main concern is just to finish the damn thing, but I would like to turn in something respectable (if possible).With the 5k coming up in a couple of weeks, I'm planning to try and do a full 5k on one of my off-gym days to see where I'm at this weekend.

 

[goldenchild]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

Don't be intimidated. EVERYBODY in here can and will help you. This is a great place no matter what your pace.

Thanks, Pig! I'll be checking in here often...I actually just thought of a couple questions right now...Is there a general consensus on breakfast the day of? Like what to eat and how soon before the race to consume? My 5k starts at 7:30am. And is there something that I should take right at the start line or during to help with energy levels?I'm very familiar with gatorade prime as it's something I use when I play flag football. Is that recommended?Thanks again.

 

[BassNBrew]

The thought of jumping in a kayak and trying to paddle a 5K after running a 5K full blast sounds uncomfortable to say the least. So, I am debating taking a bit off on my 5K pace to save a little for the kayak.

Are you confusing a kayak with one of those paddle boats?In the time it takes to put on your vest and get the yak to the water and hop aboard, your hr will be down 15-20 beats. Sitting down will insta drop it another 5-10. I'd probably run the 5k like normal, just skip any sprint finish. I'd want my hr where I could think straight, but would be concerned with anything other than that. I'd also be inclined to burn the matches on the run since fitness is the limitation there while technology becomes the key factor on the paddle. Bring home the hardware!What type of kayak did you get? Can you link it for me? I have a sea kayak and would like to get something faster if the price is right.

 

[Sand]

Trying to over think a Du that goes 5K run, 5K kayak. Since its a first time event and the only event of its kind around here, I have no prior results to aid in my thinking (like where I might possibly finish in my AG). The thought of jumping in a kayak and trying to paddle a 5K after running a 5K full blast sounds uncomfortable to say the least. So, I am debating taking a bit off on my 5K pace to save a little for the kayak. I typically leave the Garmin at home for 5Ks (in tris or otherwise) because I think it holds me back at this distance. But, I think it could be a valuable tool for this event. I can run all day in the mid to high 150s (BPM), am comfortable over long distances (1/2 marathon running, 30+ mile rides) in the low 160s and get uncomfortable with anything longer than a 10K in the high 160s, low 170s. My thought would be to target something in the 165-168 range over the 5K. The first .5 miles I'll probably spike to the high 170s before things level off. I'll probably still be gassed a bit but can use the first 50 to 100 yards of the paddle to catch my breath and get some water.I plan on owning transition. I am going to run sockless in my Zoot flats, so all I will have to do is run to my Kayak, zip up the jacket and go. I have to think quite a few racing will try and change out of their running shoes into a water shoe of some sort. For the paddle, I have been reading up on drafting, similar to tri swimming. Seems like the way to go if I can find someone at my speed. Not having done a bunch of kayaking yet, I think I will do a series of sprints and recover and paddle until it burns and then back it down a bit. Busy weekend this weekend, but I'd like to try and do a 5K run, 5K kayak on Sunday to get a feel for the combo. Other than BnB doing a kayak tri a while back, not sure anyone else has any experience with something like this. I'd appreciate any feedback, etc. And yes, I will be the dork in compression sleeves.

First - this sounds awesome, though my triceps already hurt for you. Second - I don't see where you need to back off too much on the run. This whole event will be done in less than an hour, so it is a pure threshold type effort. I'd be thinking about running at 10k pace, ~:20s/mile under a 5k race pace. As far as the kayak, paddles are excellent for tipping over other guys in your age group.

 

[BassNBrew]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

Don't be intimidated. EVERYBODY in here can and will help you. This is a great place no matter what your pace.

Thanks, Pig! I'll be checking in here often...I actually just thought of a couple questions right now...Is there a general consensus on breakfast the day of? Like what to eat and how soon before the race to consume? My 5k starts at 7:30am. And is there something that I should take right at the start line or during to help with energy levels?I'm very familiar with gatorade prime as it's something I use when I play flag football. Is that recommended?Thanks again.

There's no general consensus. I like Cocoa Pebbles and a Clif Bar. Other do bagels and peanut butter. Just go with something you've tried beforehand and can digest. The main goal is to get your morning dump behind you. For a 5k, nothing at the start will help other than maybe a shot of caffine or some speed.

 

[sho nuff]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

The thing about running is that there will always be someone faster than you. This thread is a wealth of knowledge and motivation. Its hard but I try not to compare with some in here because they are insanely fast with their times. I do, however, try to steal all kinds of good ideas and training strategies to improve myself. Good luck in your race! Have you been training at all?

Thanks! I think I've been training? I've always been pretty active in the gym but it wasn't until about 6-8 months ago that I started really running. I just kinda started on the treadmill for 5 minutes at the beginning to where I am now, which is anywhere from 12-15 minutes 4 days/week (mostly on treadmill). I know that really isn't much at all, but it's enough for me. Pretty much the longest I've every run in my life is probably a 6k and that was just a jogging around the park with some buddies.I'm 5'8" and 168 FWIW. I know that I should be able to run longer, but I normally do my runs after a full hour of hitting the weights so I don't have much left in the tank.I decided to do this 5k just as a personal goal of mine (to run an organized event).This thread is so monstrous, but I'm sure there are tons of good info in here. I'll poke around....

Excellent job! If your race is on pavement, you want to get some (most?) of your training on pavement if possible. Pavement is different than a treadmill. Its harder but also on pavement you have to push off the road more than where the treadmill is moving under you. Its just different. When on the treadmill, realize that 3 degree incline is the equivalent to being on flat ground. If you have your treadmill at 0 incline, then that is the same as going downhill on a road. If possible, run a few training runs on the course just to start to get to know it. If you are running a 6K in training, then you will be fine to run a 5K race. You'll get energy from others to help carry you through the tough parts. Your first 5K run shouldn't be focused on your time. Make it a goal to run the whole thing (as opposed to walking it) if you think that is a reasonable. If you get to the 2 mile mark (5K = 3.1 miles) and you feel good, then you can push it in your third mile. Most of all. Have fun.

Thanks for the tips! I knew there was a difference between using the treadmill and running outside (I could feel it), but I had no idea what the ratio was... Because the 5k is coming up, I've been squeezing 1 milers outside here and there. I'm still trying to dial in my pace. I've tried 8:30 and I don't think I can hold that for 3 full miles. I think 9:30'ish is going to be good, but who knows... I'm hoping the adrenaline and the crowd will get that down.I realize this probably varies from person to person, but how close do you normally get to the finish line before you turn on the burners (what's left) and power through the last bit? My main concern is just to finish the damn thing, but I would like to turn in something respectable (if possible).With the 5k coming up in a couple of weeks, I'm planning to try and do a full 5k on one of my off-gym days to see where I'm at this weekend.

First...as others said, welcome. So much good stuff in here by runners of all speeds.I started this last January in about the same spot as you...though heavier.Was building miles for a half marathon...but got into some work for 5ks and my first goal in that was finishing under 30 minutes.Mission accomplished on the first. Little over a year later I will be pushing to get in around 24:00 and have run 4 half marathons (1:54:17 is my best after running around 2:03 my first) and registered for a marathon in December.You don't have much time to build miles...but I think getting up to at least a 3 mile run will be big for you. If you had more time, Id take that up to 6 or so...but you don't have that time for this one.

 

[BassNBrew]

I realize this probably varies from person to person, but how close do you normally get to the finish line before you turn on the burners (what's left) and power through the last bit? My main concern is just to finish the damn thing, but I would like to turn in something respectable (if possible).

Your optimun time would come less from turning on the burners and more from dosing the effort accross the entire distance. Given this is your first event, just hit the jets as soon as the finish line is in sight and someone passes you. This is even better if it's a kid. Have fun!

 

[sho nuff]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

Don't be intimidated. EVERYBODY in here can and will help you. This is a great place no matter what your pace.

Thanks, Pig! I'll be checking in here often...I actually just thought of a couple questions right now...Is there a general consensus on breakfast the day of? Like what to eat and how soon before the race to consume? My 5k starts at 7:30am. And is there something that I should take right at the start line or during to help with energy levels?I'm very familiar with gatorade prime as it's something I use when I play flag football. Is that recommended?Thanks again.

I don't eat/drink anything race day that I have not done the morning of a training run.Usually its a pure protein bar then a banana...or some toast. I like the protein bar as a filler that is not a gut bomb to me and the banana or toast to add in some carbs.For a 5k I don't do much right before the start.For a longer distance I do some sport beans about 15 minutes before the gun.

 

[Sand]

Jeezus... This is the first time I've opened this thread and just the last page alone is making me anxious. I've always hated running long distance, but I've got my first organized run ever (5k) coming up on 16-June. I'm hoping to come in under 30-35 minutes. You guys with your 20 minutes are insane.

Don't be intimidated. EVERYBODY in here can and will help you. This is a great place no matter what your pace.

Thanks, Pig! I'll be checking in here often...I actually just thought of a couple questions right now...Is there a general consensus on breakfast the day of? Like what to eat and how soon before the race to consume? My 5k starts at 7:30am. And is there something that I should take right at the start line or during to help with energy levels?I'm very familiar with gatorade prime as it's something I use when I play flag football. Is that recommended?Thanks again.

Welcome!Breakfast is whatever you tolerate well. I have cereal, usually a couple hours before an event to let digestion take its course. - it works. Honestly for anything under an hour and a half you really don't need nutrition right before or during a race. For a 5k you need nothing. Gatorade is fine and I sipped on a bottle before my 5k swim a bit back. As long as you tolerate it well, no problem. Just don't bloat yourself, which these days with advertisers telling you about all the nutrition you need is easily overdone. For a 5k you should be more worried about getting the muscles warmed up - some pre-race jogging and a couple fartleks are in order there. After that just have fun. And as far as sprinting goes make sure if there is a granny, new mother with a stroller, or a 6 year old kid in sight near the finish that you sprint by them and crush their dreams. A good fist pump in their general direction is worth bonus points.

 

[BRONG]

Here is the race I'm running on Saturday. Is there a site where I can check out the elevation change throughout?

 

[17seconds]

Here is the race I'm running on Saturday. Is there a site where I can check out the elevation change throughout?

I just did it for you on Garmin connect. Took me about 5mins to figure out where the hell in HI it was, then about 20seconds to map it out. lolThere's some rolling hills for the first mile, a little hill at mile 4, up and down an 80ft hill before mile 5, then up and down a 120ft hill mile 6, then flat the rest of the way.

Pretty flat, just those 2 ~100ft hills after Wainiha Bay.

 

[goldenchild]

There's no general consensus. I like Cocoa Pebbles and a Clif Bar. Other do bagels and peanut butter. Just go with something you've tried beforehand and can digest. The main goal is to get your morning dump behind you.

For a 5k, nothing at the start will help other than maybe a shot of caffine or some speed.

Sounds good... I'm thinking a bagel and peanut butter with a banana should do the trick. I'll also make sure to get the morning poop out of the way nice and early. I'm not much of a coffee drinker, but I should be able to get an espresso down the hatch that morning

First...as others said, welcome. So much good stuff in here by runners of all speeds.

I started this last January in about the same spot as you...though heavier.

Was building miles for a half marathon...but got into some work for 5ks and my first goal in that was finishing under 30 minutes.

Mission accomplished on the first. Little over a year later I will be pushing to get in around 24:00 and have run 4 half marathons (1:54:17 is my best after running around 2:03 my first) and registered for a marathon in December.

You don't have much time to build miles...but I think getting up to at least a 3 mile run will be big for you. If you had more time, Id take that up to 6 or so...but you don't have that time for this one.

Thanks! No doubt there is some good stuff in here. And I can tell by so many replies in such a short amount of time that y'all are very helpful and supportive I'm not sure if I would ever graduate up to a half/full marathon but ya never know . I just don't think I would be able to commit the time needed to do it... at least at this point in time (I've got a 5 and 3.5 year old that keep me pretty busy and a bun in the oven due in July ) I should be able to knock out the 3 miler test run on Saturday morning to see where I'm at.

Your optimun time would come less from turning on the burners and more from dosing the effort accross the entire distance. Given this is your first event, just hit the jets as soon as the finish line is in sight and someone passes you. This is even better if it's a kid.

Have fun!

This a lot of sense to me, but my main concern is not knowing how to allocate the effort and blowing my wad too soon, so to speak. I would hate to do that.

I don't eat/drink anything race day that I have not done the morning of a training run.

Usually its a pure protein bar then a banana...or some toast.

I like the protein bar as a filler that is not a gut bomb to me and the banana or toast to add in some carbs.

For a 5k I don't do much right before the start.

For a longer distance I do some sport beans about 15 minutes before the gun.

Had to google sport beans... It kinda looks like a similar product to the gatorade prime I use. I might try the sport bean this weekend and see how it works out.

Welcome!

Breakfast is whatever you tolerate well. I have cereal, usually a couple hours before an event to let digestion take its course. - it works. Honestly for anything under an hour and a half you really don't need nutrition right before or during a race. For a 5k you need nothing. Gatorade is fine and I sipped on a bottle before my 5k swim a bit back. As long as you tolerate it well, no problem. Just don't bloat yourself, which these days with advertisers telling you about all the nutrition you need is easily overdone.

For a 5k you should be more worried about getting the muscles warmed up - some pre-race jogging and a couple fartleks are in order there. After that just have fun. And as far as sprinting goes make sure if there is a granny, new mother with a stroller, or a 6 year old kid in sight near the finish that you sprint by them and crush their dreams. A good fist pump in their general direction is worth bonus points.

I think the nutrition right before is more of a mental thing for me (also applies for when I play other sports). I'll be sure not to bloat myself I'll definitely make sure to warm-up adequately. Had to look up farleks... I'll work those in.

And between your bold comment above and BnB's comment about the kid I was . I'm not sure I get the "crush their dreams" part but it still had me cracking up for some reason.

Thanks again, everyone!

 

[sho nuff]

Tried the gatorade prime and never cared for it on my stomach.

Biggest thing is don't try something race morning you have not tried before.

As for comments on half and full marathons.

Did a half and said Id never do a full...now Im signed up for one.

Hear you on the time, I have a 7 year old and a 4 year old. Gets pretty busy especially this summer with them not in school.

It is a huge time commitment some times and compromises worked out with the wife.

 

[17seconds]

Tried the gatorade prime and never cared for it on my stomach.

I've been training with Gatorade and I'm going into a full where they have Gatorade PRO perform so I'm going without a fuel belt. I picked up a bottle of the PRO and it tastes stronger. The orange flavor is nearly as rich as orange juice. Seems they just add potassium and sodium. Crossing my fingers.

 

[BRONG]

Here is the race I'm running on Saturday. Is there a site where I can check out the elevation change throughout?

I just did it for you on Garmin connect. Took me about 5mins to figure out where the hell in HI it was, then about 20seconds to map it out. lolThere's some rolling hills for the first mile, a little hill at mile 4, up and down an 80ft hill before mile 5, then up and down a 120ft hill mile 6, then flat the rest of the way.

Pretty flat, just those 2 ~100ft hills after Wainiha Bay.

Cool, thanks! Yeah, that hill at mile 6 I knew would be kind of a #####. I guess the course is flatter than I thought, good. It really takes me awhile to get going when I start a run. Plus, I am completely still asleep at that time in the morning...also, never run in the morning. So I am thinking about a big warmup. Or is that dumb?

 

[17seconds]

Here is the race I'm running on Saturday. Is there a site where I can check out the elevation change throughout?

I just did it for you on Garmin connect. Took me about 5mins to figure out where the hell in HI it was, then about 20seconds to map it out. lolThere's some rolling hills for the first mile, a little hill at mile 4, up and down an 80ft hill before mile 5, then up and down a 120ft hill mile 6, then flat the rest of the way.

Pretty flat, just those 2 ~100ft hills after Wainiha Bay.

Cool, thanks! Yeah, that hill at mile 6 I knew would be kind of a #####. I guess the course is flatter than I thought, good. It really takes me awhile to get going when I start a run. Plus, I am completely still asleep at that time in the morning...also, never run in the morning. So I am thinking about a big warmup. Or is that dumb?

I never run in the morning either, hate it. So for events I make my last 2 runs AM runs. I got up at 5:30 AM this morning and did 5 miles.Get up tomorrow morning and run a few.

 

[Hang 10]

Here is the race I'm running on Saturday. Is there a site where I can check out the elevation change throughout?

I just did it for you on Garmin connect. Took me about 5mins to figure out where the hell in HI it was, then about 20seconds to map it out. lolThere's some rolling hills for the first mile, a little hill at mile 4, up and down an 80ft hill before mile 5, then up and down a 120ft hill mile 6, then flat the rest of the way.

Pretty flat, just those 2 ~100ft hills after Wainiha Bay.

Cool, thanks! Yeah, that hill at mile 6 I knew would be kind of a #####. I guess the course is flatter than I thought, good. It really takes me awhile to get going when I start a run. Plus, I am completely still asleep at that time in the morning...also, never run in the morning. So I am thinking about a big warmup. Or is that dumb?

You're doing an 8 mile run, right? I wouldn't worry about doing anything but a light warmup before the race. Just relax...don't run tommorrow.

 

[prosopis]

I am running a 5k Saturday and it may be pushing 100

I was talking with my new running friend at the grocery and he is trying to go sub 15:00 in this race. They changed up the course a little and he feels it will be a faster course. I mentioned how I hoped we would still run by the restaurant with the mariachi's playing. I got a look and he said, mariachi's? I guess when you are really fast you dont take time for the sites I had a good laugh about it.

I will be happy with sub 27:00 on Saturday.

Link to race http://www.azroadrunners.org/races/detail/mmd

Amby Burfoot will be running in this race and seems to be a special guest.

 

[Sand]

Here is the race I'm running on Saturday. Is there a site where I can check out the elevation change throughout?

This is the best subtle "look at me" post in this thread ever. I hate you.

 

[tri-man 47]

Here is the race I'm running on Saturday. Is there a site where I can check out the elevation change throughout?

This is the best subtle "look at me" post in this thread ever. I hate you.

Really! BRONG takes my Big Sur run and raises it an island. My 5K on Sunday goes by a pond. I think I might see a couple of geese. No mariachis, though.