Ran a 10k in June (7 Viewers)

[sho nuff]

We kicked off our second set of legs at about 3:45AM on Saturday morning. Things were going well for me until the 2nd leg of this set when i had one of the worst experiences of my life. 2 legs before I had to run again I needed to go to the bathroom. I found the porta-lets and climbed on in. Without realizing it because it was dark, I sat down to do my business and finished. As I was finishing up, I realized that someone before me had "hovered" and shat on the seat of the bathroom. I did not see it when I went in and it was everywhere. It took me like 15 minutes to clean up in the john and then had to go back to the van and use some baby wipes to try and get the rest off. I was not a happy camper. The previous hot shower refresher was a distant memory now.

Holy crap... :X :X :X Congrats on another Bourbon!

Hilarious bmbrown_#2...

Good job not getting chicked too.

 

[gruecd]

We kicked off our second set of legs at about 3:45AM on Saturday morning. Things were going well for me until the 2nd leg of this set when i had one of the worst experiences of my life. 2 legs before I had to run again I needed to go to the bathroom. I found the porta-lets and climbed on in. Without realizing it because it was dark, I sat down to do my business and finished. As I was finishing up, I realized that someone before me had "hovered" and shat on the seat of the bathroom. I did not see it when I went in and it was everywhere. It took me like 15 minutes to clean up in the john and then had to go back to the van and use some baby wipes to try and get the rest off. I was not a happy camper. The previous hot shower refresher was a distant memory now.

Holy crap... :X :X :X Congrats on another Bourbon!

OMG. Soooooooo disgusting. Congrats on a great race!

 

[tri-man 47]

Great job, Pat! Glad you were able to get out there and enjoy the Chase again!

 

[pmbrown_22]

We kicked off our second set of legs at about 3:45AM on Saturday morning. Things were going well for me until the 2nd leg of this set when i had one of the worst experiences of my life. 2 legs before I had to run again I needed to go to the bathroom. I found the porta-lets and climbed on in. Without realizing it because it was dark, I sat down to do my business and finished. As I was finishing up, I realized that someone before me had "hovered" and shat on the seat of the bathroom. I did not see it when I went in and it was everywhere. It took me like 15 minutes to clean up in the john and then had to go back to the van and use some baby wipes to try and get the rest off. I was not a happy camper. The previous hot shower refresher was a distant memory now.

Holy crap... :X :X :X Congrats on another Bourbon!

OMG. Soooooooo disgusting. Congrats on a great race!

Thanks guys. I was glad that it was not my turn to run that leg. I likely would have made our runner wait at the exchange until I was cleaned up. No way I am running through that mess.

 

[sho nuff]

definitely put the brown in your name :X

 

[gruecd]

We kicked off our second set of legs at about 3:45AM on Saturday morning. Things were going well for me until the 2nd leg of this set when i had one of the worst experiences of my life. 2 legs before I had to run again I needed to go to the bathroom. I found the porta-lets and climbed on in. Without realizing it because it was dark, I sat down to do my business and finished. As I was finishing up, I realized that someone before me had "hovered" and shat on the seat of the bathroom. I did not see it when I went in and it was everywhere. It took me like 15 minutes to clean up in the john and then had to go back to the van and use some baby wipes to try and get the rest off. I was not a happy camper. The previous hot shower refresher was a distant memory now.

Holy crap... :X :X :X Congrats on another Bourbon!

OMG. Soooooooo disgusting. Congrats on a great race!

Thanks guys. I was glad that it was not my turn to run that leg. I likely would have made our runner wait at the exchange until I was cleaned up. No way I am running through that mess.

Let that be a lesson to you. ALWAYS wear your headlamp to the bathroom.

 

[pmbrown_22]

We kicked off our second set of legs at about 3:45AM on Saturday morning. Things were going well for me until the 2nd leg of this set when i had one of the worst experiences of my life. 2 legs before I had to run again I needed to go to the bathroom. I found the porta-lets and climbed on in. Without realizing it because it was dark, I sat down to do my business and finished. As I was finishing up, I realized that someone before me had "hovered" and shat on the seat of the bathroom. I did not see it when I went in and it was everywhere. It took me like 15 minutes to clean up in the john and then had to go back to the van and use some baby wipes to try and get the rest off. I was not a happy camper. The previous hot shower refresher was a distant memory now.

Holy crap... :X :X :X Congrats on another Bourbon!

OMG. Soooooooo disgusting. Congrats on a great race!

Thanks guys. I was glad that it was not my turn to run that leg. I likely would have made our runner wait at the exchange until I was cleaned up. No way I am running through that mess.

Let that be a lesson to you. ALWAYS wear your headlamp to the bathroom.

No joke. I did not even think about it til after the incident. Same thing almost happened to another guy in the van a couple legs later, but he had his on after my tough lesson.

 

[Ned]

We kicked off our second set of legs at about 3:45AM on Saturday morning. Things were going well for me until the 2nd leg of this set when i had one of the worst experiences of my life. 2 legs before I had to run again I needed to go to the bathroom. I found the porta-lets and climbed on in. Without realizing it because it was dark, I sat down to do my business and finished. As I was finishing up, I realized that someone before me had "hovered" and shat on the seat of the bathroom. I did not see it when I went in and it was everywhere. It took me like 15 minutes to clean up in the john and then had to go back to the van and use some baby wipes to try and get the rest off. I was not a happy camper. The previous hot shower refresher was a distant memory now.

Holy crap... :X :X :X Congrats on another Bourbon!

OMG. Soooooooo disgusting. Congrats on a great race!

Thanks guys. I was glad that it was not my turn to run that leg. I likely would have made our runner wait at the exchange until I was cleaned up. No way I am running through that mess.

Let that be a lesson to you. ALWAYS wear your headlamp to the bathroom.

No joke. I did not even think about it til after the incident. Same thing almost happened to another guy in the van a couple legs later, but he had his on after my tough lesson.

What can brown do for you?

 

[MAC_32]

grue - it is absolutely filthy what you're doing

Speaking of filthy, nice job brown! Always talked about the bourbon chase with my buddies, hoping we can get the timing to work out next year - maybe there won't be piles of babies and weddings that time around.

Workhorse - careful, stretching won't solve most back and hip issues, especially if it's reocurring

prosopis - seems to me you've made some strong improvement since getting back from vacation, no?

beer - you too

sho nuff - how things looking for your race? goal time in mind?

ivan - when's your race? goal time? just trying to beat your PR or going to shoot for something faster?

ned - same question, goal time for the 15k?

 

[tri-man 47]

Paging Hang 10 ...need to report in with your 5K, 1st place AG award!

 

[IvanKaramazov]

We kicked off our second set of legs at about 3:45AM on Saturday morning. Things were going well for me until the 2nd leg of this set when i had one of the worst experiences of my life. 2 legs before I had to run again I needed to go to the bathroom. I found the porta-lets and climbed on in. Without realizing it because it was dark, I sat down to do my business and finished. As I was finishing up, I realized that someone before me had "hovered" and shat on the seat of the bathroom. I did not see it when I went in and it was everywhere. It took me like 15 minutes to clean up in the john and then had to go back to the van and use some baby wipes to try and get the rest off. I was not a happy camper. The previous hot shower refresher was a distant memory now.

Holy crap... :X :X :X Congrats on another Bourbon!

OMG. Soooooooo disgusting. Congrats on a great race!

Thanks guys. I was glad that it was not my turn to run that leg. I likely would have made our runner wait at the exchange until I was cleaned up. No way I am running through that mess.

Let that be a lesson to you. ALWAYS wear your headlamp to the bathroom.

No joke. I did not even think about it til after the incident. Same thing almost happened to another guy in the van a couple legs later, but he had his on after my tough lesson.

Way to turn the Bourbon Chase into a Tough Mudder. . .

 

[beer 302]

Way to turn the Bourbon Chase into a Tough Mudder. . .

Oof

 

[IvanKaramazov]

ivan - when's your race? goal time? just trying to beat your PR or going to shoot for something faster?

My race is Twin Cities this Sunday. My only real goal is to beat my PR. I've pretty much settled on a plan of just going for sub-9:00 miles until the halfway point, when I'll reevaluate. If everything goes well, I'm hoping I can pick it up a little during the second half, but this isn't the best course for a negative split because of the long uphill segment from mile 20 to mile 22, give or take. This is a conservative race plan, but I never felt like my training really "clicked" this time around, so I'm going to be happy with just about any PR.

 

[MAC_32]

ivan - when's your race? goal time? just trying to beat your PR or going to shoot for something faster?

My race is Twin Cities this Sunday. My only real goal is to beat my PR. I've pretty much settled on a plan of just going for sub-9:00 miles until the halfway point, when I'll reevaluate. If everything goes well, I'm hoping I can pick it up a little during the second half, but this isn't the best course for a negative split because of the long uphill segment from mile 20 to mile 22, give or take. This is a conservative race plan, but I never felt like my training really "clicked" this time around, so I'm going to be happy with just about any PR.

Kill it! Positive thoughts --> Positive results.

 

[Ned]

Way to turn the Bourbon Chase into a Tough Mudder. . .

Oof

Jesus.

 

[Ned]

ned - same question, goal time for the 15k?

Early weather forecasts for Sunday are pristine, so I'll lay it all on the line and see...with the hopes of coming in under 1:10.

 

[MAC_32]

ned - same question, goal time for the 15k?

Early weather forecasts for Sunday are pristine, so I'll lay it all on the line and see...with the hopes of coming in under 1:10.

Again, positive thoughts --> positive results. Didn't realize you were that fast after reading about your 5K's, but given your distance training I guess it makes sense. Much better distance runner than short!

 

[Ned]

ned - same question, goal time for the 15k?

Early weather forecasts for Sunday are pristine, so I'll lay it all on the line and see...with the hopes of coming in under 1:10.

Again, positive thoughts --> positive results. Didn't realize you were that fast after reading about your 5K's, but given your distance training I guess it makes sense. Much better distance runner than short!

I'm the opposite, actually. Former sprinter shoving the square peg into the round hole. My endurance sucks compared to my speed. My 5K PR is 20:39 from this year. Plugging my 5K time into McMillan is always fun.

 

[sho nuff]

sho nuff - how things looking for your race? goal time in mind?

So far so good on the training...was getting burnt out early on (about 6 weeks into it) but that has passed and Im back to enjoying it.As for a goal time...I guess I have a few things in mind. But I just don't know as its uncharted territory with this distance and I have a great amount of respect for it.Id say a super super super soft goal is 4:30...and Im hoping to go more like 4:15.But really, anything that has me crossing the finish line upright and not wanting to completely die (just wanting to die a little bit) would be fine by me.

 

[SteelCurtain]

ned - same question, goal time for the 15k?

Early weather forecasts for Sunday are pristine, so I'll lay it all on the line and see...with the hopes of coming in under 1:10.

I think you'll crush 1:10. You'll see the results of your training cycle. Just watch.....

 

[beer 302]

You guys are so gonna crush your times this weekend.

 

[SteelCurtain]

My update --

Gonna run long run 18ish on Saturday. I started to run and it must have been too close to when I ate (2.5 hours) so my stomach was not good. :X Grunted through 5 miles at 9:00/pace.

SUNDAY -- gonna wake up at 4:45 a.m. to get my long run in. I set my alarm for 4:45 p.m. and totally miss it and don't have time.

Today -- took the day off to get it done. Started around 10 a.m. and grinded through 19 miles at 9:06/pace. Honestly, I wish I was able to do this effort and do about 8:45 pace. We'll see if it really makes a difference, but my legs were pretty tired the last couple miles.

Tomorrow -- Flying to Denver early and will do a 4 mile recovery run in the afternoon.

Wed & Thurs -- days off as I have a boatload of work events and some

Friday -- 5K race at elevation. My PR is 20:46 and the course looks pretty technical. So with the elevation and the course, I'm hoping to do about 21:15. I'll try to base my pace off of my HR.

 

[prosopis]

pmbrown- nice report and I am glad you guys had fun. That porta potti thing was disgusting though :X Just wrong.

Lots of races coming up in here and I am excited to read the results.

I did 7 miles at 9:49 pace today.

Quick question here. I am scheduled to do a 7 mile pace (9:22) run Friday. I am then scheduled to do 14 miles @ aprox 10:20 pace Saturday. The last time I did this it was not good. There were other factors like a horse, HR monitor slipping, dog, fuel belt slipping etc but at the end I did not do the 13 miles scheduled after the 7 mile pace. At the time I blamed the poor showing on the previous days pace run.

Do I chalk that experience as an anomaly and follow plan as scheduled or do the pace run Thursday, rest Friday, long 14 miles sat?

I am in the final 3 weeks of Higdons intermediate half marathon program. I tweaked it by adding 2 miles to all runs not a long run and I added 3 miles to the long runs. It has worked well up to that hick up.

 

[tri-man 47]

I did 7 miles at 9:49 pace today.Quick question here. I am scheduled to do a 7 mile pace (9:22) run Friday. I am then scheduled to do 14 miles @ aprox 10:20 pace Saturday. The last time I did this it was not good. There were other factors like a horse, HR monitor slipping, dog, fuel belt slipping etc but at the end I did not do the 13 miles scheduled after the 7 mile pace. At the time I blamed the poor showing on the previous days pace run.Do I chalk that experience as an anomaly and follow plan as scheduled or do the pace run Thursday, rest Friday, long 14 miles sat?I am in the final 3 weeks of Higdons intermediate half marathon program. I tweaked it by adding 2 miles to all runs not a long run and I added 3 miles to the long runs. It has worked well up to that hick up.

I vote for the full 14. I just shared the horse story with a friend today, and she loved it!

 

[gruecd]

A whole bunch of sandbaggers up in herrrrrr.....

 

[gruecd]

pmbrown- nice report and I am glad you guys had fun. That porta potti thing was disgusting though :X Just wrong.Lots of races coming up in here and I am excited to read the results.I did 7 miles at 9:49 pace today.Quick question here. I am scheduled to do a 7 mile pace (9:22) run Friday. I am then scheduled to do 14 miles @ aprox 10:20 pace Saturday. The last time I did this it was not good. There were other factors like a horse, HR monitor slipping, dog, fuel belt slipping etc but at the end I did not do the 13 miles scheduled after the 7 mile pace. At the time I blamed the poor showing on the previous days pace run.Do I chalk that experience as an anomaly and follow plan as scheduled or do the pace run Thursday, rest Friday, long 14 miles sat?I am in the final 3 weeks of Higdons intermediate half marathon program. I tweaked it by adding 2 miles to all runs not a long run and I added 3 miles to the long runs. It has worked well up to that hick up.

Follow the plan. There's a method to the madness.

 

[SFBayDuck]

A whole bunch of sandbaggers up in herrrrrr.....

I was thinking the same thing.Quick update - had my daughter all weekend for the first time in a month, so cross trained with time at the park, mini-golf, walking through farmer's market, and some bumper cars. I'm in a bit of a taper with the trail marathon on the 13th, so shifted my weekend "long" run of 10 miles to yesterday morning. In typical Bay Area fashion we're having our hottest weather of the year at close to 100 degrees yesterday, so it was a bit of a struggle but I threw in a nice climb at about the 7 mile mark anyway.

I'm headed up to Eugene this weekend to watch my Ducks take on the FUskies, hopefully get in a couple of loops on Sunday morning on Pre's Trail.

 

[gruecd]

I'm headed up to Eugene this weekend to watch my Ducks take on the FUskies, hopefully get in a couple of loops on Sunday morning on Pre's Trail.

Jealous. I'm kinda sorta tapering, too, for my 50K on the 14th. I was supposed to do 16 this morning, but I couldn't get out of bed. I have plans tonight, so I'm gonna try to sneak out of work early this afternoon and run as far as time allows.

 

[IvanKaramazov]

I'm headed up to Eugene this weekend to watch my Ducks take on the FUskies, hopefully get in a couple of loops on Sunday morning on Pre's Trail.

Jealous. I'm kinda sorta tapering, too, for my 50K on the 14th. I was supposed to do 16 this morning, but I couldn't get out of bed. I have plans tonight, so I'm gonna try to sneak out of work early this afternoon and run as far as time allows.

O/U: 17 miles

 

[gruecd]

I'm headed up to Eugene this weekend to watch my Ducks take on the FUskies, hopefully get in a couple of loops on Sunday morning on Pre's Trail.

Jealous. I'm kinda sorta tapering, too, for my 50K on the 14th. I was supposed to do 16 this morning, but I couldn't get out of bed. I have plans tonight, so I'm gonna try to sneak out of work early this afternoon and run as far as time allows.

O/U: 17 miles

Bet the under. I need to be showered and out the door by 5:00ish.

 

[DanFouts]

Been lurking in this thread for a little while. Impressed by all the motivation!

I'm training for Cherry Blossom 10 miler in April. Last ran it in 2010 with a 9:30 pace. Then minimal running for last 2 years!

Spent last 3 months getting back into initial running shape...currently running 4-5 miles 3 times a week at about 9:30 pace. Maybe a once a week run of about 2 miles with a 8:30 pace.

Any pointers on how to train for next 6 months for that 10 miler? Would like to at least beat my old 9:30 pace!!

Thanks!

 

[MAC_32]

Any pointers on how to train for next 6 months for that 10 miler? Would like to at least beat my old 9:30 pace!!

Since you're so far out I would add a mile per week until you're in the 30-35 range, that would put you at about February/March. At first I would do those added miles via additional runs/week, then start adding them to your longer run. By Feb March if you're doing one run at 4-6 miles at race pace, one long run at 80% of race pace, one 4-6 mile tempo run at race pace, and two recovery runs you'll be in good shape.If you want to improve your time you will have to run more frequently week-to-week, instead of 3 and maybe 4 times do 4 and preferably 5.No more than 2 hard runs per week and the long run should not be one of them, you will want to be sure to include tempo runs so you're not doing the same thing over and over again - repetition leads to plateaus but you also need the miles on your legs to build your endurance.I'm sure someone else here has a detailed plan, but that's the general plan I'd build around.

 

[Juxtatarot]

Any pointers on how to train for next 6 months for that 10 miler? Would like to at least beat my old 9:30 pace!!

Since you're so far out I would add a mile per week until you're in the 30-35 range, that would put you at about February/March. At first I would do those added miles via additional runs/week, then start adding them to your longer run. By Feb March if you're doing one run at 4-6 miles at race pace, one long run at 80% of race pace, one 4-6 mile tempo run at race pace, and two recovery runs you'll be in good shape.If you want to improve your time you will have to run more frequently week-to-week, instead of 3 and maybe 4 times do 4 and preferably 5.No more than 2 hard runs per week and the long run should not be one of them, you will want to be sure to include tempo runs so you're not doing the same thing over and over again - repetition leads to plateaus but you also need the miles on your legs to build your endurance.I'm sure someone else here has a detailed plan, but that's the general plan I'd build around.

Some good ideas here. 6 months is such a long time to train for an event, though. Burnout is a strong possibility. It might be helpful for him to target a short race or two in the meantime. Perhaps a 5K and a 10K. I know the number of events decline as winter sets in but perhaps something like that would be possible.

 

[Juxtatarot]

From his sig, looks like Tri-man is running a half this weekend. I think that's a recent update. Tons of racers this weekend:

1/2 marathon: Tri-man

Full marathon: Ivan, me

15K: Ned

5K: SteelCurtain, Beer (his cherry race)

Triathlon: 2Y2BB

Am I missing anyone?

 

[koby925]

18:50! 4th overall, 1st in age group - hung with the lead group until the final 1/2 mile as breathing/cardio expectedly slowed me down. Made a final sprint to try to catch 2nd and 3rd but came 3 and 6 seconds short.Hit mile 1 at 5:35 and mile 2 at 11:30, very happy about today and may try to make my run at 18 flat in 4-6 weeks. Catch up with the rest of you later, football now...

Great job, Mac. Not to nitpick because this is awesome, but the amateur 5k coach in me sees that you left some time on the course. I don't always follow my own advice but your split progressions look familiar to local 5k runners. 5:35, 5:55, 7:20 on the last 1.1 or roughly 6:40ish on the last mile. Again it can be easier said than done, but try going out in 5:45-5:50 next time. Then I think that last mile would've been more in the 6:15 range. Which would've cut your overall time down to 18:40 or better. You're gonna have some split range in a 5k (my mental hurdle is always mile 2) but it shouldn't be a minute plus (5:35-6:40). So combining tighter split startegy with increased fitness over 4-6 weeks, I think you can make that run at sub 18.

 

[2Young2BBald]

From his sig, looks like Tri-man is running a half this weekend. I think that's a recent update. Tons of racers this weekend:1/2 marathon: Tri-manFull marathon: Ivan, me15K: Ned5K: SteelCurtain, Beer (his cherry race)Triathlon: 2Y2BBAm I missing anyone?

I'll have to delete that. The RD and the University and its Tri Team had a falling out and the race is cancelled. RD blamed the University for not providing permits, but rumors are that the RD wanted too much money. This is the only major fund raiser for the team, so they took things elsewhere to another Race Outfit and off campus. The original RD is a jack ###, so I am sure it was over the money. I am bummed. My race there two years ago was probably my best race of any tri I've done. I ended up AG second by only 4 seconds in a stacked field. GOOD LUCK to all the weekend racers!!!!!

 

[Ned]

Any pointers on how to train for next 6 months for that 10 miler? Would like to at least beat my old 9:30 pace!!

Since you're so far out I would add a mile per week until you're in the 30-35 range, that would put you at about February/March. At first I would do those added miles via additional runs/week, then start adding them to your longer run. By Feb March if you're doing one run at 4-6 miles at race pace, one long run at 80% of race pace, one 4-6 mile tempo run at race pace, and two recovery runs you'll be in good shape.If you want to improve your time you will have to run more frequently week-to-week, instead of 3 and maybe 4 times do 4 and preferably 5.No more than 2 hard runs per week and the long run should not be one of them, you will want to be sure to include tempo runs so you're not doing the same thing over and over again - repetition leads to plateaus but you also need the miles on your legs to build your endurance.I'm sure someone else here has a detailed plan, but that's the general plan I'd build around.

Some good ideas here. 6 months is such a long time to train for an event, though. Burnout is a strong possibility. It might be helpful for him to target a short race or two in the meantime. Perhaps a 5K and a 10K. I know the number of events decline as winter sets in but perhaps something like that would be possible.

Being a beginner, I'd all but totally forget tempo/speed work until maybe the new year. Building the aerobic base should be priority #1. Which means all slow/easy runs at a conversational pace. Don't over complicate things. Just get out and log the mileage without adding too much too soon. General rule of thumb is +10% in weekly volume. A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

 

[Ned]

From his sig, looks like Tri-man is running a half this weekend. I think that's a recent update. Tons of racers this weekend:1/2 marathon: Tri-manFull marathon: Ivan, me15K: Ned5K: SteelCurtain, Beer (his cherry race)Triathlon: 2Y2BBAm I missing anyone?

Will be sending out the good vibes. It's PR season, boys.

 

[sho nuff]

That weather is upon us for sure...great little recovery run in some cool drizzle as the sun came up.

Some deer freaked me out though...was pretty dark still coming down a path from one neighborhood to another and I had looked to the right as I come out of a wooded area...and I hear something left of me and about 7 feet away (when I noticed) are 3 deer that are now taking off away from me (thankfully away from me).

No screaming like a girl...but Im sure I did a nice sidestep dance move as I jumped a bit.

10:41/132 this morning for 6 miles.

 

[DanFouts]

Any pointers on how to train for next 6 months for that 10 miler? Would like to at least beat my old 9:30 pace!!

Since you're so far out I would add a mile per week until you're in the 30-35 range, that would put you at about February/March. At first I would do those added miles via additional runs/week, then start adding them to your longer run. By Feb March if you're doing one run at 4-6 miles at race pace, one long run at 80% of race pace, one 4-6 mile tempo run at race pace, and two recovery runs you'll be in good shape.If you want to improve your time you will have to run more frequently week-to-week, instead of 3 and maybe 4 times do 4 and preferably 5.No more than 2 hard runs per week and the long run should not be one of them, you will want to be sure to include tempo runs so you're not doing the same thing over and over again - repetition leads to plateaus but you also need the miles on your legs to build your endurance.I'm sure someone else here has a detailed plan, but that's the general plan I'd build around.

Some good ideas here. 6 months is such a long time to train for an event, though. Burnout is a strong possibility. It might be helpful for him to target a short race or two in the meantime. Perhaps a 5K and a 10K. I know the number of events decline as winter sets in but perhaps something like that would be possible.

Being a beginner, I'd all but totally forget tempo/speed work until maybe the new year. Building the aerobic base should be priority #1. Which means all slow/easy runs at a conversational pace. Don't over complicate things. Just get out and log the mileage without adding too much too soon. General rule of thumb is +10% in weekly volume. A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

Thanks for the ideas!

 

[MAC_32]

18:50! 4th overall, 1st in age group - hung with the lead group until the final 1/2 mile as breathing/cardio expectedly slowed me down. Made a final sprint to try to catch 2nd and 3rd but came 3 and 6 seconds short.Hit mile 1 at 5:35 and mile 2 at 11:30, very happy about today and may try to make my run at 18 flat in 4-6 weeks. Catch up with the rest of you later, football now...

Great job, Mac. Not to nitpick because this is awesome, but the amateur 5k coach in me sees that you left some time on the course. I don't always follow my own advice but your split progressions look familiar to local 5k runners. 5:35, 5:55, 7:20 on the last 1.1 or roughly 6:40ish on the last mile. Again it can be easier said than done, but try going out in 5:45-5:50 next time. Then I think that last mile would've been more in the 6:15 range. Which would've cut your overall time down to 18:40 or better. You're gonna have some split range in a 5k (my mental hurdle is always mile 2) but it shouldn't be a minute plus (5:35-6:40). So combining tighter split startegy with increased fitness over 4-6 weeks, I think you can make that run at sub 18.

Usually you would be 100% correct, but my issues on mile 3 were 100% conditioning related. I ran a grand total of 7 times in the month of September due to over training in July and August, so I knew I would suffer for this race - I was very surprised I felt as strong as I did early so I stayed with the lead group just to see how far I could make it and what my issue would be when I would ineviatbly fade. I'm encouraged that my slow-down was attributable entirely to breathing and cardio, my legs had more juice in them - just felt like whenever I tried to extend my stride that I was going to hurl and/or pass out so I maintained a pace that would get me to the finish line, I wouldn't care if I hurled or hit the dirt once there! I am much more confident that I can do 5:30-5:50-6:15 in the right conditions in a few weeks now. There's a flat course with loads of PR potential November 16th, but it depends on weather conditions. As long as it's north of 40 with no precipiation and not too much wind that's my target race.

 

[MAC_32]

A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

Good point here, listen to your body as you build miles. If your body starts getting angry continuing as is won't solve it, a good recovery week will be a solid remedy. When I over trained this summer this was one of the two primary mistakes I made.

 

[DanFouts]

A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

Good point here, listen to your body as you build miles. If your body starts getting angry continuing as is won't solve it, a good recovery week will be a solid remedy. When I over trained this summer this was one of the two primary mistakes I made.

Great advice! Thanks!I had been running a LOT for last 4 weeks, then had almost no runs last week when I went on vacation. I was nervous about upsetting my training plans, but found myself feeling better after I restarted last week. I think that week off actually helped! I had not thought of slower recovery weeks.

 

[2Young2BBald]

A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

Good point here, listen to your body as you build miles. If your body starts getting angry continuing as is won't solve it, a good recovery week will be a solid remedy. When I over trained this summer this was one of the two primary mistakes I made.

Great advice! Thanks!I had been running a LOT for last 4 weeks, then had almost no runs last week when I went on vacation. I was nervous about upsetting my training plans, but found myself feeling better after I restarted last week. I think that week off actually helped! I had not thought of slower recovery weeks.

You may want to target a 10K a few weeks out from the 10-Miler to remind your mind and body what racing feels like. The whole getting up early, jitters, pre-race fuel, starting line energy, etc. I've only run one 10-mile race an, while I loved the race, I found the distance a bit squirrely. Not quite the effort and exertion of a 1/2 marathon, but a lot more than a 10K. Running a 10K a few weeks out would be a good check in to see where you are at in terms of how hard you can go at the 10-miler. PLUS, racing is a hell of a lot more fun than training, IMO.

 

[IvanKaramazov]

Any pointers on how to train for next 6 months for that 10 miler? Would like to at least beat my old 9:30 pace!!

Since you're so far out I would add a mile per week until you're in the 30-35 range, that would put you at about February/March. At first I would do those added miles via additional runs/week, then start adding them to your longer run. By Feb March if you're doing one run at 4-6 miles at race pace, one long run at 80% of race pace, one 4-6 mile tempo run at race pace, and two recovery runs you'll be in good shape.If you want to improve your time you will have to run more frequently week-to-week, instead of 3 and maybe 4 times do 4 and preferably 5.No more than 2 hard runs per week and the long run should not be one of them, you will want to be sure to include tempo runs so you're not doing the same thing over and over again - repetition leads to plateaus but you also need the miles on your legs to build your endurance.I'm sure someone else here has a detailed plan, but that's the general plan I'd build around.

Some good ideas here. 6 months is such a long time to train for an event, though. Burnout is a strong possibility. It might be helpful for him to target a short race or two in the meantime. Perhaps a 5K and a 10K. I know the number of events decline as winter sets in but perhaps something like that would be possible.

Being a beginner, I'd all but totally forget tempo/speed work until maybe the new year. Building the aerobic base should be priority #1. Which means all slow/easy runs at a conversational pace. Don't over complicate things. Just get out and log the mileage without adding too much too soon. General rule of thumb is +10% in weekly volume. A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

I agree with this. In fact, I wouldn't think about it as "training" for anything until you get 6-8 weeks out. The main goal should just be base-building to the point that a nice easy 10 mile run at a conversational pace is no big deal.

 

[beer 302]

A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

Good point here, listen to your body as you build miles. If your body starts getting angry continuing as is won't solve it, a good recovery week will be a solid remedy. When I over trained this summer this was one of the two primary mistakes I made.

Great advice! Thanks!I had been running a LOT for last 4 weeks, then had almost no runs last week when I went on vacation. I was nervous about upsetting my training plans, but found myself feeling better after I restarted last week. I think that week off actually helped! I had not thought of slower recovery weeks.

Because you're so far out not sure I'd start anything now but there a ton of good training programs here: http://www.halhigdon.com/. Right now I'd just concentrate on building up your base slowly as has been suggested. That coupled with off time for the holidays will probably fill out your year then maybe start something at the beginning of the year to coincide with your race.I've also just discovered this http://www.mcmillanrunning.com/calculator or rediscovered I guess. Neat tool to input your time and project to different races.

 

[gruecd]

PLUS, racing is a hell of a lot more fun than training, IMO.

Other than the 5K that I ran this past spring (which doesn't really count), I haven't really raced since I ran my sub-3 last October. I positively can't wait for the 50K in 12 days!!!

 

[2Young2BBald]

PLUS, racing is a hell of a lot more fun than training, IMO.

Other than the 5K that I ran this past spring (which doesn't really count), I haven't really raced since I ran my sub-3 last October. I positively can't wait for the 50K in 12 days!!!

Any time I get marked up or slap a bib on, I am RACING. A race, B race or training race, I cherish the opportunity like its my last.

 

[DanFouts]

A solid plan would be 2-3 weeks of build up, then a recovery week where you step the weekly mileage back to give your body a chance to rebuild.

Good point here, listen to your body as you build miles. If your body starts getting angry continuing as is won't solve it, a good recovery week will be a solid remedy. When I over trained this summer this was one of the two primary mistakes I made.

Great advice! Thanks!I had been running a LOT for last 4 weeks, then had almost no runs last week when I went on vacation. I was nervous about upsetting my training plans, but found myself feeling better after I restarted last week. I think that week off actually helped! I had not thought of slower recovery weeks.

You may want to target a 10K a few weeks out from the 10-Miler to remind your mind and body what racing feels like. The whole getting up early, jitters, pre-race fuel, starting line energy, etc. I've only run one 10-mile race an, while I loved the race, I found the distance a bit squirrely. Not quite the effort and exertion of a 1/2 marathon, but a lot more than a 10K. Running a 10K a few weeks out would be a good check in to see where you are at in terms of how hard you can go at the 10-miler. PLUS, racing is a hell of a lot more fun than training, IMO.

Thanks!Just another question....what pace would be considered "good" or let's say high-average for a 42 year old, non overweight, moderately athletic male for 10 miler? Looking for a good target. I did it in the 9:30/mile range in 2010.

 

[MAC_32]

Just another question....what pace would be considered "good" or let's say high-average for a 42 year old, non overweight, moderately athletic male for 10 miler? Looking for a good target. I did it in the 9:30/mile range in 2010.

I wouldn't get too worked up over a goal time just yet, save that for February-ish. If you ran a 9:30 pace and your body hasn't changed a whole lot then put in the work between now and then with no setbacks I'll bet you can get at least close to a 9 minute pace by spring - probably even less. Need to see how your body responds to the increased mileage first though.