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Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
SFBayDuck
Footballguy
Thanks dude. You've inspired me for the past few years in this thread, hope I can repay a bit of the favor!Duck & BnB - Good luck on your races this weekend. I'm gonna be looking to you guys for inspiration at my 50-miler next month, so don't let me down.
Just went out and tested things out - everything felt a little wonky, actually. Probably the severe, unplanned taper I've had going on. But the achilles were both ok, didn't affect my gait at all which is the key.
tri-man 47
Footballguy
Can I have mile 57?
And yes, you are rather nuts ...but man, I'm envious!
You and Duck - steady and strong; steady and strong out there!
Go get ém guys. Rock and Roll!
P.S. that buffet menu makes me reconsider my stance to put off 100-milers for another 10 years.
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If you get reasonable weather/conditions for your next 5K and don't go under 18, you should definitely demand that they re-measure the course. Of course, you already have a garmin so that's probably a moot point.Ned My "dream" goal for the race is sub-2:30 and a top-100 finish, but realistically I don't think sub-2:30 is in the cards unless we get another hurricane tailwind like 2011 AND I run a perfect race. As long as the weather is reasonable though, I think I am going to shoot for a 75:15-75:30 first half, run smart through the Newton Hills and see what I got the last 5 miles. As long as I don't have an epic collapse like I did in 2010 I should walk out of there with at least a solid PR.So I finally took everyone's advice and got a Garmin - the FR10 to be exact, based on the reviews people in here sent. Thanks to all. Used it for the first time tonight and already seeing the payoff. I was able to do interval work on the trails and path by where I live with a track unavailable. Loved the instant pace readouts to keep me on target pace. Amazing what good pacing does! I was actually able to do the entire speed workout I set out to do because I didn't start out way too fast6x 1/2mile with .25 run rest (2:00-2:15 or 8-9 min pace) in between intervals2:50, 2:58, 2:52, 2:56, 2:53, 2:43 Felt pretty good. This was a nice confidence booster. I can feel my conditioning getting better and better.
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mr. furley
Footballguy
Duck & BnB - Good luck on your races this weekend. I'm gonna be looking to you guys for inspiration at my 50-miler next month, so don't let me down.
i just... i don't even.... wha?
Sand
Footballguy
FUBAR
Footballguy
Good luck!
gruecd
Footballguy
Yep. Boston on the 15th, and then my 2nd attempt at the 50-mile distance on May 11. Goal #1 is just to finish, but in perfect weather, I think I could maybe crack 8 hours.
gruecd
Footballguy
Check that. It's the 610. The "605" doesn't exist.
Juxtatarot
Footballguy
Good luck to BnB, Duck, Beer, Bentley and any other racers I've missed!
What's the weather going to be like? Not too bad for BnB, I see.
What's the weather going to be like? Not too bad for BnB, I see.
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beer 302
Footballguy
Thanks Juxt!
Here it's going to be damn near perfect 45° @ the start, no wind and clear sky's. BnB I can't speak for, while we're only a short distance apart, he tends to run in places only mountain goats frequent. Good luck guys, really excited to hear about the races this weekend!
koby925
Footballguy
Thanks, Steve. With how the workout went and the fact that I had plenty left in the tank I was thinking I was getting back towards sub 18 shape also, but I didn't want to jinx it. May have to test that theory soon.If you get reasonable weather/conditions for your next 5K and don't go under 18, you should definitely demand that they re-measure the course. Of course, you already have a garmin so that's probably a moot point.Ned My "dream" goal for the race is sub-2:30 and a top-100 finish, but realistically I don't think sub-2:30 is in the cards unless we get another hurricane tailwind like 2011 AND I run a perfect race. As long as the weather is reasonable though, I think I am going to shoot for a 75:15-75:30 first half, run smart through the Newton Hills and see what I got the last 5 miles. As long as I don't have an epic collapse like I did in 2010 I should walk out of there with at least a solid PR.So I finally took everyone's advice and got a Garmin - the FR10 to be exact, based on the reviews people in here sent. Thanks to all. Used it for the first time tonight and already seeing the payoff. I was able to do interval work on the trails and path by where I live with a track unavailable. Loved the instant pace readouts to keep me on target pace. Amazing what good pacing does! I was actually able to do the entire speed workout I set out to do because I didn't start out way too fast
Anybody ever run the Virginia Beach RnR Half? I got an email about early sign up for it and I'm considering it - it's September 1st. Probably not the ideal time to run a half in Va Beach with heat likely but I know it's flat there. I'll take heat anyday over hills, personally. Sounds much more PR friendly that hilly Charlotte or Raleigh. And I'm thinking that timeframe will be good for me if I keep progressing with training.
Ned
Footballguy
Its most likely going to be hot as balls there on 9/1. Better you than me...Thanks, Steve. With how the workout went and the fact that I had plenty left in the tank I was thinking I was getting back towards sub 18 shape also, but I didn't want to jinx it. May have to test that theory soon.If you get reasonable weather/conditions for your next 5K and don't go under 18, you should definitely demand that they re-measure the course. Of course, you already have a garmin so that's probably a moot point.Ned My "dream" goal for the race is sub-2:30 and a top-100 finish, but realistically I don't think sub-2:30 is in the cards unless we get another hurricane tailwind like 2011 AND I run a perfect race. As long as the weather is reasonable though, I think I am going to shoot for a 75:15-75:30 first half, run smart through the Newton Hills and see what I got the last 5 miles. As long as I don't have an epic collapse like I did in 2010 I should walk out of there with at least a solid PR.So I finally took everyone's advice and got a Garmin - the FR10 to be exact, based on the reviews people in here sent. Thanks to all. Used it for the first time tonight and already seeing the payoff. I was able to do interval work on the trails and path by where I live with a track unavailable. Loved the instant pace readouts to keep me on target pace. Amazing what good pacing does! I was actually able to do the entire speed workout I set out to do because I didn't start out way too fast
Anybody ever run the Virginia Beach RnR Half? I got an email about early sign up for it and I'm considering it - it's September 1st. Probably not the ideal time to run a half in Va Beach with heat likely but I know it's flat there. I'll take heat anyday over hills, personally. Sounds much more PR friendly that hilly Charlotte or Raleigh. And I'm thinking that timeframe will be good for me if I keep progressing with training.
Sand
Footballguy
Good luck, boys. Particularly BnB, who is again taking on something completely nutty. Awesomeness.
---
On my end ran my typical 5 miler at lunch way too fast (8:00 miles). No pain. Leg felt good the whole way. I think I'm back.
Also, BnB, going to pick up my new steed today. Add 25w to all my previous totals with this bad boy.
worrierking
Footballguy
Good luck this weekend everybody, Duck, Beer, BnB, Bentley.
I felt the same when I dropped in. I've stayed so far, in spite of the feelings of inadequacy.
Sand
Footballguy
To be honest I don't juggle. I just do stuff. If I'm sick of running I'll go ride. Or tag on a swim at the end of a ride. Basically I do whatever is the current whim. It just has the veneer of "juggling with a sound training plan". Actually pretty much the opposite. (And that is just fine with me. )Ned said:
Sand
Footballguy
Drop back a couple hundred pages to see where some of these guys were back then and you won't feel so inadequate.
We just need the indoctrination time to turn you crazy.
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I didn't frequent the FFA boards much until recently, but just to add another data point to support the above statement (and show how far consistent training can take you) - in 10 days I am going to try to run a marathon at a pace that I probably couldn't hold for more than 10 minutes when this thread got started. .Sand said:
Ned
Footballguy
I'd love to hear more about your running history and how your fitness progressed. Its a lot of fun to read where everyone came from...
My first 'adult' 5K was on 4.28.10 @ 26:17 (8:29) and the thought of going for a "long run" at 5 miles scared me. I never dreamed that I'd be able to run a marathon anywhere near that pace, let alone 26 seconds per mile faster (3:31 last year). Consistency and volume rule the roost.......
tri-man 47
Footballguy
Great races this weekend, then Boston in several days. Aaaand we're off and 'running' for the next several months!!!Sand said:Sand, on 05 Apr 2013 - 13:29, said:
Juxtatarot said:
IvanKaramazov
Footballguy
+1Kuz said:
in a good way
bentley
Footballguy
I dropped in years ago, built up from running about 1 mile without stopping to half marathons in 2010 and 2011 with the support of some of these guys and then dropped back out when our second was born. I've been on a pretty good roll for about three months. Hoping to sustain it.worrierking said:
sho nuff
Footballguy
Echo what everyone else said.
2 years ago I was barely able to finish a mile...weighed in at over 255...
Since then I have run 4 half marathons and thought the marathoners were crazy...so I ran one last year (eventhough it did not go well).
And for the last 2 weeks...the worst thing about recovering from a hernia surgery is the want and desire to run. Some of you think you get mad on taper...try completely shutting down and not even being able to jog up the stairs. Going a bit mad here.
Good news is weather is nice...will have clearance to at least start walking for fitness a bit.
And after a break for spring break and Easter...Im back coaching my son's soccer game tomorrow which is always fun.
2 years ago I was barely able to finish a mile...weighed in at over 255...
Since then I have run 4 half marathons and thought the marathoners were crazy...so I ran one last year (eventhough it did not go well).
And for the last 2 weeks...the worst thing about recovering from a hernia surgery is the want and desire to run. Some of you think you get mad on taper...try completely shutting down and not even being able to jog up the stairs. Going a bit mad here.
Good news is weather is nice...will have clearance to at least start walking for fitness a bit.
And after a break for spring break and Easter...Im back coaching my son's soccer game tomorrow which is always fun.
Hang 10
Footballguy
Born and raised in VB. I've done the RNR half twice and will likely do it again this year. First time I ran it, it was my first half ever back in 08...hotter than hell with 90% humidity....barely broke 2 hours. That race almost made me swear off half marathons. Did it again 3 years later and PR'd...it was warm but closer to mid 70's and overcast. So yeah, the weather can get dicey but you're right that the course is basically flat as a pancake and it's also a pretty cool race. Bands every where...tons of local support lining the course. You should definitely do it.koby925 said:Thanks, Steve. With how the workout went and the fact that I had plenty left in the tank I was thinking I was getting back towards sub 18 shape also, but I didn't want to jinx it. May have to test that theory soon. Anybody ever run the Virginia Beach RnR Half? I got an email about early sign up for it and I'm considering it - it's September 1st. Probably not the ideal time to run a half in Va Beach with heat likely but I know it's flat there. I'll take heat anyday over hills, personally. Sounds much more PR friendly that hilly Charlotte or Raleigh. And I'm thinking that timeframe will be good for me if I keep progressing with training.If you get reasonable weather/conditions for your next 5K and don't go under 18, you should definitely demand that they re-measure the course. Of course, you already have a garmin so that's probably a moot point.Ned My "dream" goal for the race is sub-2:30 and a top-100 finish, but realistically I don't think sub-2:30 is in the cards unless we get another hurricane tailwind like 2011 AND I run a perfect race. As long as the weather is reasonable though, I think I am going to shoot for a 75:15-75:30 first half, run smart through the Newton Hills and see what I got the last 5 miles. As long as I don't have an epic collapse like I did in 2010 I should walk out of there with at least a solid PR.So I finally took everyone's advice and got a Garmin - the FR10 to be exact, based on the reviews people in here sent. Thanks to all. Used it for the first time tonight and already seeing the payoff. I was able to do interval work on the trails and path by where I live with a track unavailable. Loved the instant pace readouts to keep me on target pace. Amazing what good pacing does! I was actually able to do the entire speed workout I set out to do because I didn't start out way too fast
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SFBayDuck
Footballguy
Typical Race Eve tossing and turning last night until the alarm at 4:00 AM, I think I managed 3 hours of solid sleep in there somewhere. I've already downed my chia, coconut milk,and banana shake and now drinking some coffee and getting ready to gear up. I'll admit I'm nervous as hell, but excited to get this thing going in 90 minutes.
.
It's going to feel pretty warm out there today, especially considering how early in the season it is - high of 69, and pretty muggy for this part of the country. I'm hoping my single bottle between the aid stations strategy doesn't come back to bite me. I'll be a little more liberal with the salt tablets than usual, and be sure to throw back a few cups of GU Brew (and some Coke) while at each aid station and leave with a full bottle.Juxtatarot said:
Sand said:
.
Hang 10
Footballguy
Good luck! Can't wait to hear the report.Typical Race Eve tossing and turning last night until the alarm at 4:00 AM, I think I managed 3 hours of solid sleep in there somewhere. I've already downed my chia, coconut milk,and banana shake and now drinking some coffee and getting ready to gear up. I'll admit I'm nervous as hell, but excited to get this thing going in 90 minutes.
It's going to feel pretty warm out there today, especially considering how early in the season it is - high of 69, and pretty muggy for this part of the country. I'm hoping my single bottle between the aid stations strategy doesn't come back to bite me. I'll be a little more liberal with the salt tablets than usual, and be sure to throw back a few cups of GU Brew (and some Coke) while at each aid station and leave with a full bottle.Juxtatarot said:Sand said:
FUBAR
Footballguy
Bought the Liotto bike yesterday and rode it just 13 miles this morning to try it out (rode it for a few minutes before buying). Aside from needing to adjust the seat, i love it. Forgot how much of a difference there it's between starting a run out slightly cold and starting a ride out slightly cold.... Feet were frozen, but it was awesome.
Good luck to all. We are heading out for a hike on this beautiful morning in north Carolina.
Good luck to all. We are heading out for a hike on this beautiful morning in north Carolina.
Prince Myshkin
Footballguy
If I'm reading the live results correctly, BNB finished lap 1 in 2 hours exactly :sand:lap 2 in 2:07...BassNBrew said:
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tri-man 47
Footballguy
lap 3 in 2:28 ... still ahead of 'A goal' pace!
Ned
Footballguy
I guess I'll post a cliff notes version while we are waiting for more updates on our racers today. (warning, still kind of long)
*Ran in HS and 2.5 years of college. Ended up with bests of 4:05 1500 (freshman year of college) and 15:52 5000.
*Trained for a marathon after college, got a neuroma and went from doctor to doctor and someone finally figured it out 18 months later.
*Moved to Chicago in 2006, decided to sign up for the marathon. Got hurt a month out and decided to run anyways. Ran an extremely idiotic race (would make for a good laugh or two but too long to include here). Finished in 3:07 (1:27 / 1:40), couldn't walk normally for 2 months.
*2007 - Started a "comeback", ending with a bad case of plantar fasciitis about 4 weeks before Chicago. Quit running again.
*2008 - Got busy at work and didn't care, by the summer I gained 40-50 lbs from lack of exercise and poor diet. I went out for a run in June and had to stop after 2 miles in 20 minutes. This was the wake up call I needed. I started cross-training (elliptical) a lot and mixing more running in as I lost weight. By December I ran 29:51 (8K) and 16:46 (3 miles).
*2009 (fiance, now wife) talked me into running a marathon. I then talked myself into an unrealistically fast goal and went out even faster. Ran 3:05. (1:21 first half, 1:44 2nd half but spent about 5 minutes in a medical tent around 22 miles). Ran a more evenly paced marathon 3 months later and hit 2:52. Did a bunch of shorter races in the fall and brought my 5K/Half times down to 16:47 / 75:36.
*2010 - Ran Boston and went out too fast (noticed a trend yet?). Split 1:17 / 1:29 (2:46) and walked multiple times the last few miles. Made a promise to myself to never run another marathon. Brought my 5K/10K times down to 16:23 / 33:31 in the summer though.
*2011 - Wife talked me into running another marathon in the fall. (smacks head), didn't hit the wall til 24.5 miles and did 2:42. Highlight of the year was going sub-73 in Vegas after going out hard. (I missed the memo where the first 30-40 runners were shooting for the Olympic trials qualifier, oops).
*2012 - Ran lifetime bests in the 5K (15:40), 10K (32:32), HM (70:33), and Marathon (2:37, twice). The HM mark is actually equivalent to my lifetime best in the 1500 so at this point I consider myself to be "back".
*2013 - ???
Progression by year (total annual mileage, best 5K, best 10K, best HM, best Full)
2007 - ???? / 17:30 / 38:07 / 86
x / DNS2009 - 2194 / 16:47 / 34:51 / 75:36 / 2:52
2010 - 2722 / 16:23 / 33:31 / 74:42 / 2:46
2011 - 3188 / 16:07 / 33:25 / 72:52 / 2:42 (the 10K was a en route in the half)
2012 - 3743 / 15:40 / 32:32 / 70:33 / 2:37
Juxtatarot
Footballguy
Juxtatarot
Footballguy
Inspirational. Does your wife race too? Sounds like her support has helped you quite a bit.Progression by year (total annual mileage, best 5K, best 10K, best HM, best Full)
2007 - ???? / 17:30 / 38:07 / 86
2009 - 2194 / 16:47 / 34:51 / 75:36 / 2:52
2010 - 2722 / 16:23 / 33:31 / 74:42 / 2:46
2011 - 3188 / 16:07 / 33:25 / 72:52 / 2:42 (the 10K was a en route in the half)
2012 - 3743 / 15:40 / 32:32 / 70:33 / 2:37
Ned
Footballguy
Holy #### this is awesome. Thanks for taking the time to post this.I guess I'll post a cliff notes version while we are waiting for more updates on our racers today. (warning, still kind of long) *Ran in HS and 2.5 years of college. Ended up with bests of 4:05 1500 (freshman year of college) and 15:52 5000.*Trained for a marathon after college, got a neuroma and went from doctor to doctor and someone finally figured it out 18 months later.*Moved to Chicago in 2006, decided to sign up for the marathon. Got hurt a month out and decided to run anyways. Ran an extremely idiotic race (would make for a good laugh or two but too long to include here). Finished in 3:07 (1:27 / 1:40), couldn't walk normally for 2 months.*2007 - Started a "comeback", ending with a bad case of plantar fasciitis about 4 weeks before Chicago. Quit running again.*2008 - Got busy at work and didn't care, by the summer I gained 40-50 lbs from lack of exercise and poor diet. I went out for a run in June and had to stop after 2 miles in 20 minutes. This was the wake up call I needed. I started cross-training (elliptical) a lot and mixing more running in as I lost weight. By December I ran 29:51 (8K) and 16:46 (3 miles).*2009 (fiance, now wife) talked me into running a marathon. I then talked myself into an unrealistically fast goal and went out even faster. Ran 3:05. (1:21 first half, 1:44 2nd half but spent about 5 minutes in a medical tent around 22 miles). Ran a more evenly paced marathon 3 months later and hit 2:52. Did a bunch of shorter races in the fall and brought my 5K/Half times down to 16:47 / 75:36.*2010 - Ran Boston and went out too fast (noticed a trend yet?). Split 1:17 / 1:29 (2:46) and walked multiple times the last few miles. Made a promise to myself to never run another marathon. Brought my 5K/10K times down to 16:23 / 33:31 in the summer though.*2011 - Wife talked me into running another marathon in the fall. (smacks head), didn't hit the wall til 24.5 miles and did 2:42. Highlight of the year was going sub-73 in Vegas after going out hard. (I missed the memo where the first 30-40 runners were shooting for the Olympic trials qualifier, oops).*2012 - Ran lifetime bests in the 5K (15:40), 10K (32:32), HM (70:33), and Marathon (2:37, twice). The HM mark is actually equivalent to my lifetime best in the 1500 so at this point I consider myself to be "back". *2013 - ??? Progression by year (total annual mileage, best 5K, best 10K, best HM, best Full)2007 - ???? / 17:30 / 38:07 / 86
Ned
Footballguy
So we were down at the UD campus signing the boys up for swim lessons today and I saw a sign for a 5K tomorrow. I've been itching to race, so I've decided to make this a tune up for the triple. The start is roughly 7mi out from my house (part of my normal Sunday LR route). I'm going to run over, race, then run home for a total of ~17mi. Figured this should be an excellent simulation of the actual triple, so why the hell not? 
I was originally planning to do an 18/14 MP run, but this simulation might be more beneficial. At the very least, I'll get to scope out the sorority chicks that are hosting the event. I'll probably shoot for HM pace (7:15) at the start and see how I feel from there.
I was originally planning to do an 18/14 MP run, but this simulation might be more beneficial. At the very least, I'll get to scope out the sorority chicks that are hosting the event. I'll probably shoot for HM pace (7:15) at the start and see how I feel from there.
Juxtatarot
Footballguy
As for me, unfortunately my Achilles issues are flaring up again. I cut out the interval sessions out of Thursday's run and rested yesterday hoping that would fix things but the pain was back in a 5 miler today. As I mentioned during my race report, they were hurting during my failed HM attempt but were fine during my 10K and a 17 miler the next day. (In retrospect, two hard days in a row like that was probably foolish.)
I'm thinking that I shouldn't run again until Boston. Or, at most, a short run the day before. I'm assuming the advantage of running pain free (hopefully) will outweigh any small loss of fitness from a week of rest. Regardless, though, I would classify the pain as moderate so I can and will race no matter what.
Any opinions on this?
I'm thinking that I shouldn't run again until Boston. Or, at most, a short run the day before. I'm assuming the advantage of running pain free (hopefully) will outweigh any small loss of fitness from a week of rest. Regardless, though, I would classify the pain as moderate so I can and will race no matter what.
Any opinions on this?
koby925
Footballguy
Good stuff, Steve. I will give my schpeel/story next time I have more time. My comeback was also majorly inspired by my then fiance and now wife. Just got my second double digit run in two weeks (75 mins - 10.1 miles 7:27 pace - the D is starting to feel pretty good) and want to get out with the kiddos and enjoy a nice day.
You obviously have talent for the long distances. Did you ever run 10k on the track in college? What about XC?
You obviously have talent for the long distances. Did you ever run 10k on the track in college? What about XC?
Yeah Jux, I was keeping quiet on my shin troubles that I picked up, but I am basically in your same shoes.I think my body just finally had enough with the kind of mileage I was putting in and my shins started acting up a couple of weeks ago. It was really bad last Wednesday and I took a couple of days off because I thought it might turn into a stress reaction/fracture. On Tuesday it felt good enough for me to do one last "real" workout (5 miles MP/progression) without any pain, but was tight again the next day. It's gotten better every day, and at this point I would describe it the same way you do your achilles. (good enough to run/race on, but can feel it).
It basically loosens up after 30-40 minutes of running and feels better each day, but anything we do between now and race day will not improve fitness, so I am going to be pretty aggressive with my rest days and will probably stick to the elliptical (so I don't get fat from not running) until I can walk around without feeling any sort of tightness in the general area. I too want to go into the race feeling fresh and without any lingering pains. I'll probably test it out next Wednesday or Thursday at least though with the traditional "dress rehearsal" run that Pfitz has in his training schedules. I usually run 3-4 @ GMP, but I'm thinking 2-2.5 might be good this time.
As for your other question, my wife does run a bit herself. She has a PR of 3:30 from Chicago in 2006 but was a DNS and DNF in the two marathons she talked me into running. (i.e she wanted to run them and wanted someone to suffer with her). She has sworn off running marathons in the time being since she blames them for her injury woes, but loves running halfs right now (she ran 1:40 earlier this year).
P.S. The 7-10 days off will absolutely not hurt you. I wish I didn't have so many personal examples to prove this, but here goes...
1. High school senior year I manage to get a stress fracture in my right leg the day after our county champs. I sat on my butt for a week and then ran a 13 second PR in the 3200 an hour after I ran a leg on our 4x8. (then I sat on my butt for another week and ran another 2:00 split in the 4x8, which either tied my PR or was 1s slow)
2. Last year I managed to hurt my back/hip 4 days before RnR Arizona. My hip/back was still tight the night before and I slept with a heat pad on. I started the race anyways and kept on thinking how far I need to run before it's "respectable" to drop out. An hour in my hip/back loosened up and I hung on for a nice PR. After the race I didn't feel any pain in the areas that were bothering me prerace.
It basically loosens up after 30-40 minutes of running and feels better each day, but anything we do between now and race day will not improve fitness, so I am going to be pretty aggressive with my rest days and will probably stick to the elliptical (so I don't get fat from not running) until I can walk around without feeling any sort of tightness in the general area. I too want to go into the race feeling fresh and without any lingering pains. I'll probably test it out next Wednesday or Thursday at least though with the traditional "dress rehearsal" run that Pfitz has in his training schedules. I usually run 3-4 @ GMP, but I'm thinking 2-2.5 might be good this time.
As for your other question, my wife does run a bit herself. She has a PR of 3:30 from Chicago in 2006 but was a DNS and DNF in the two marathons she talked me into running. (i.e she wanted to run them and wanted someone to suffer with her). She has sworn off running marathons in the time being since she blames them for her injury woes, but loves running halfs right now (she ran 1:40 earlier this year).
P.S. The 7-10 days off will absolutely not hurt you. I wish I didn't have so many personal examples to prove this, but here goes...
1. High school senior year I manage to get a stress fracture in my right leg the day after our county champs. I sat on my butt for a week and then ran a 13 second PR in the 3200 an hour after I ran a leg on our 4x8. (then I sat on my butt for another week and ran another 2:00 split in the 4x8, which either tied my PR or was 1s slow)
2. Last year I managed to hurt my back/hip 4 days before RnR Arizona. My hip/back was still tight the night before and I slept with a heat pad on. I started the race anyways and kept on thinking how far I need to run before it's "respectable" to drop out. An hour in my hip/back loosened up and I hung on for a nice PR. After the race I didn't feel any pain in the areas that were bothering me prerace.
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Juxtatarot
Footballguy
Good idea! I don't know why I don't think of such things!
However, the grand total of my elliptical experience was a total of 2 minutes one time a few years ago and I quit because I felt like it was too easy and wasn't doing anything for me. I assume there are tension settings or something. Can someone give me a quick tutorial on what I should do?
My school's track/XC teams weren't very good when I was there so I was semi-forced to run XC even though I definitely prefer the track/roads. I ran in the 26:50s 3 times but never got to run a track 10K. (I wanted to my freshman year to get the school freshman record, but never got the chance... and it would've been erased along with my 1500/5000 a few years later anyways).
I saw in the other thread that you had identical freshman HS PRs as me so i figured you probably ran similar/faster times than I did in your college days, and wouldn't be surprised to see you start taking huge chunks off of your current 5K times as you put in a few more weeks of consistent injury-free training. Also for your question on running a half in the fall, are you in the NC/SC area? I have heard VA Beach can be windy, but if you are willing to travel a little further up, RnR Philadelphia is an extremely fast course. Also, the City of Oaks half has produced pretty fast times and I have heard is much flatter than the full.
It depends on the model, but for most models you can find in gyms there should be a way to increase resistance. I try to stick to the following when I work out on them:
1. Figure out the resistance scale, usually the scale is from 1-10, 1-15, or 1-20. (and default is always on easiest). I usually set it at the halfway point (so like 10 if the max is 20) since the highest level of resistance usually feels pretty f***ing hard.
2. I go by heart rate. My easy run heart rate is usually 115-125, so I try to aim for the same level of effort.
3. Work out for the same amount of time as your run as long as you don't go insane.
4. Get an IPOD or figure out a way to watch TV to pass the time. This is BOOOORRRRING.
I have heard a lot of people say that you should use a level of resistance that allows you to hit the same turnover rate as you would if you were running. (so 90 revolutions per minute if you take 180 steps per minute). I don't know if this is necessary unless you were going to be using the elliptical as your main training tool for a few weeks and are worried that it would mess up your normal running rhythm, but in my experience I have used 80-85 rpm (160-170 steps/minute) without affecting my normal running mechanics. But if you are worried about it then maybe lower/increase your resistance until you can get your running turnover rate while maintaining your desired workout effort.
One last thing, most ellipticals have a set of "swinging arms" that most people use to mimic a skiing motion and then a set of "bike handle bars" in the middle for you to hold onto if you don't want to use the swinging arms. I don't really need/want the arm workout at this point so I usually just grab the handle bars (should be right in front of you and slightly below the monitors), but this is purely a personal preference.
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