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Ran a 10k in June (7 Viewers)
- Thread starter GStrot
- Start date
Workhorse
Footballguy
I'll be in Ashland somewhere.This time next week I'll be just a few miles away from Wellesley....
Weather is supposed to be perfect: Mid 40s at start, mid 50s at finish. Partly sunny with little wind.
FUBAR
Footballguy
Sounds like everyone had an awesome weekend! 
Curious - for those who have trained for a full IM before, how much time does it take from being in moderately decent shape to able to complete the IM?
I swim okay, although it's only been the last couple weeks that I've gotten back in the pool, same for cycling. Frankly, cycling will probably be my weak-link for a while.
My groin / hernia feels a LOT better after taking some days off the pavement and I will run the half marathon in Nashville instead of the full due to this injury. I feel like I'll come back just fine and the cycling/swimming days will help.
The event I want to do is the http://beach2battleship.com/event-info/course#swim Beach 2 Battleship in Wilmington. Just deciding whether I want to sign for the half or full. 201 days away...
Curious - for those who have trained for a full IM before, how much time does it take from being in moderately decent shape to able to complete the IM?
I swim okay, although it's only been the last couple weeks that I've gotten back in the pool, same for cycling. Frankly, cycling will probably be my weak-link for a while.
My groin / hernia feels a LOT better after taking some days off the pavement and I will run the half marathon in Nashville instead of the full due to this injury. I feel like I'll come back just fine and the cycling/swimming days will help.
The event I want to do is the http://beach2battleship.com/event-info/course#swim Beach 2 Battleship in Wilmington. Just deciding whether I want to sign for the half or full. 201 days away...
koby925
Footballguy
My background, comeback story/schpeel (sorry it’s so long)
Glory Days (1989-1997)
High School PRs
XCountry – No idea on 5k time PR – place was more important than time back then – probably 15:45ish?...5th at States senior year (16:18 for those who know Holmdel), 21st at Northeast Regional Kinney Meet (Now Foot Locker Regionals – top 8 run Nationals) (16:22 for those who know Van Courtlandt)
400m – 50.6 open, 49.5 (relay split)
800m – 1:54.88
1600m – 4:17.21
3200m – 9:42 (only ran twice)
College PRs
XCountry – 8K 26:14 With this time I barely sniffed my college team top 12 and never ran in top 7 races
400m – 48.8 (relay split) never ran Open
800m – 1:52:13
1000m (indoors) – 2:26:34
1200m – leadoff relay split 3:01
1500m – 3:52.08
Mile (indoors) – 4:10.67
3000m – 8:28 in practice. Looking back I don’t know why I never raced this distance
5K Roads – I don’t remember my exact PR because, again, place was more important than time…probably 15:30ish? I know we ran a 3 Mile time trial before my Jr. year in college and I ran 14:56 (and got smoked)
Comeback story: Ok so I’ve said on here before but I basically ran just not to get fat (which wasn’t always successful) from my early mid 20s until a couple years ago. Was more into lifting, flag football, etc. Fast forward to Summer 2009 right before I got married. We were at my now wife’s high school, messing around with my nephew kicking a soccer ball around. She had said things like this before but says to me nodding to the track…”I’d like to see you run…it was such a big part of your life that I never got to see.” I said you’ve seen me run in flag football games. She said yeah but I mean what you used to do. I said I’ll tell you what, there’s no shot in hell I could run fast for a mile these days, but I’ll do one lap in as fast as I can go. So I stretched a bit, ran a couple strides and went all out for my lady…ran a 58 second quarter and nearly passed out.
The fire was lit but the official comeback was delayed by life, but I did start to run 10-15 miles a week and get the fever to race again. I told her I’d do some 5ks when I got in shape. So I ran my first race in 13 years I think in August 2011 in 18:48. I ran like an idiot (now I know this is called Sanding) trying to keep up with the high school kids in the beginning and dying for the last mile or so. But my wife loved seeing me race and I was hooked again. I ran 18:32 in a 9/11 Memorial race after running speed that Tuesday and Thursday that got me fired up so I ran more speed on Tuesday. Well, 3 speed workouts and a race is probably not good for anyone, let alone someone coming back from 13 years of layoff and only running 10-15 miles a week. Predictably, I gave myself a stress fracture.
I started running lightly again around Xmas 2011 and came back much more gradually this time. I decided to just get some base in and not worry about racing right away. Ran an 18:15 5k on St. Patty’s Day, then again I was hooked in. Started running some with a group in PA and picked up a local 5k series in Spring/Summer. I got down to 17:22 for my 5k “Old Man” PR at the end of May. Then I started upping the mileage with the aim of doing a couple longer races. Amazingly, I had never raced more than 8k in my life, so I found a 10k on 4th of July. I think that’s about when I started posting in here again. It was about 90 and humid that day but I established my PR and only 10K of 37:44. Upped the mileage again some more and set my sights on the Philly Half in September. Ran the same race I debuted in the year before but this time ran 17:32 in the middle of a 200mile month, which was big for me. I had plans of doing a couple 14-15 mile type runs before the Half but I had to travel for work and had some calf issues right before and I never went over 12 miles. That worried me but I felt like if I postponed the Half I may never do it and by race day I felt good. I had a 1:25 goal. I ran a pleasantly surprising even splits on my way to 1:22:05. Felt terrible towards the end and just latched onto a group but I was really happy. Probably one of the races I’m most proud of in my whole career. And I feel like I can ever better that someday.
Then I took some time off, job and life stuff got in the way, I ran one lousy race on Tksgiving but the mileage came back down to single digits a week by the end of 2012. Since we moved again in December I have been gradually coming back.
As for 2013, I’d love to better my Old Man PRs of 17:22, 37:44 and 1:22:05 and aim for subs 17, 37 and 1:20. And I’d like to go sub 5 in the mile in one of these summer track meets. The early races this year in the 19s have me worried that these 38 year old legs may not have those times in them, especially the sub 17, but I am feeling good again and hope it was time off and getting used to running in a hillier location.
Glory Days (1989-1997)
High School PRs
XCountry – No idea on 5k time PR – place was more important than time back then – probably 15:45ish?...5th at States senior year (16:18 for those who know Holmdel), 21st at Northeast Regional Kinney Meet (Now Foot Locker Regionals – top 8 run Nationals) (16:22 for those who know Van Courtlandt)
400m – 50.6 open, 49.5 (relay split)
800m – 1:54.88
1600m – 4:17.21
3200m – 9:42 (only ran twice)
College PRs
XCountry – 8K 26:14 With this time I barely sniffed my college team top 12 and never ran in top 7 races
400m – 48.8 (relay split) never ran Open
800m – 1:52:13
1000m (indoors) – 2:26:34
1200m – leadoff relay split 3:01
1500m – 3:52.08
Mile (indoors) – 4:10.67
3000m – 8:28 in practice. Looking back I don’t know why I never raced this distance
5K Roads – I don’t remember my exact PR because, again, place was more important than time…probably 15:30ish? I know we ran a 3 Mile time trial before my Jr. year in college and I ran 14:56 (and got smoked)
Comeback story: Ok so I’ve said on here before but I basically ran just not to get fat (which wasn’t always successful) from my early mid 20s until a couple years ago. Was more into lifting, flag football, etc. Fast forward to Summer 2009 right before I got married. We were at my now wife’s high school, messing around with my nephew kicking a soccer ball around. She had said things like this before but says to me nodding to the track…”I’d like to see you run…it was such a big part of your life that I never got to see.” I said you’ve seen me run in flag football games. She said yeah but I mean what you used to do. I said I’ll tell you what, there’s no shot in hell I could run fast for a mile these days, but I’ll do one lap in as fast as I can go. So I stretched a bit, ran a couple strides and went all out for my lady…ran a 58 second quarter and nearly passed out.
The fire was lit but the official comeback was delayed by life, but I did start to run 10-15 miles a week and get the fever to race again. I told her I’d do some 5ks when I got in shape. So I ran my first race in 13 years I think in August 2011 in 18:48. I ran like an idiot (now I know this is called Sanding) trying to keep up with the high school kids in the beginning and dying for the last mile or so. But my wife loved seeing me race and I was hooked again. I ran 18:32 in a 9/11 Memorial race after running speed that Tuesday and Thursday that got me fired up so I ran more speed on Tuesday. Well, 3 speed workouts and a race is probably not good for anyone, let alone someone coming back from 13 years of layoff and only running 10-15 miles a week. Predictably, I gave myself a stress fracture.
I started running lightly again around Xmas 2011 and came back much more gradually this time. I decided to just get some base in and not worry about racing right away. Ran an 18:15 5k on St. Patty’s Day, then again I was hooked in. Started running some with a group in PA and picked up a local 5k series in Spring/Summer. I got down to 17:22 for my 5k “Old Man” PR at the end of May. Then I started upping the mileage with the aim of doing a couple longer races. Amazingly, I had never raced more than 8k in my life, so I found a 10k on 4th of July. I think that’s about when I started posting in here again. It was about 90 and humid that day but I established my PR and only 10K of 37:44. Upped the mileage again some more and set my sights on the Philly Half in September. Ran the same race I debuted in the year before but this time ran 17:32 in the middle of a 200mile month, which was big for me. I had plans of doing a couple 14-15 mile type runs before the Half but I had to travel for work and had some calf issues right before and I never went over 12 miles. That worried me but I felt like if I postponed the Half I may never do it and by race day I felt good. I had a 1:25 goal. I ran a pleasantly surprising even splits on my way to 1:22:05. Felt terrible towards the end and just latched onto a group but I was really happy. Probably one of the races I’m most proud of in my whole career. And I feel like I can ever better that someday.
Then I took some time off, job and life stuff got in the way, I ran one lousy race on Tksgiving but the mileage came back down to single digits a week by the end of 2012. Since we moved again in December I have been gradually coming back.
As for 2013, I’d love to better my Old Man PRs of 17:22, 37:44 and 1:22:05 and aim for subs 17, 37 and 1:20. And I’d like to go sub 5 in the mile in one of these summer track meets. The early races this year in the 19s have me worried that these 38 year old legs may not have those times in them, especially the sub 17, but I am feeling good again and hope it was time off and getting used to running in a hillier location.
Juxtatarot
Footballguy
And Steve will probably be making it up Heartbreak Hill at that time.I'll be in Ashland somewhere.This time next week I'll be just a few miles away from Wellesley....
tri-man 47
Footballguy
DanFouts - smart decision to just run a steady race and enjoy the great scenery of D.C. I'd love to run a race there someday. Very frustrating to have those crowded corrals. Like Juxt says, it's just strange that people put themselves through that. I'm not always very silent when I pass those that are clearly misplaced or where you get a couple runners side by side, yapping away.
FUBAR - I don't have full IM experience, just four half-IMs (with two DNFs). One thing I do know is that if you're not adequately prepared, the swim and/or the bike leg can just suck the energy out of ya. I guess you have to ask yourself if you want to truly compete (which would suggest a half-IM) or endure (with a full IM). If this is the time to do an IM for the sake of doing an IM, then go for it. But if you aren't ready for the potential frustration of a long day caused by training that isn't where it should be, then attack the half-IM and save the full for another time.
koby - whoa! Impressive stuff ...so cool to hear of your wife's encouragement.
FUBAR - I don't have full IM experience, just four half-IMs (with two DNFs). One thing I do know is that if you're not adequately prepared, the swim and/or the bike leg can just suck the energy out of ya. I guess you have to ask yourself if you want to truly compete (which would suggest a half-IM) or endure (with a full IM). If this is the time to do an IM for the sake of doing an IM, then go for it. But if you aren't ready for the potential frustration of a long day caused by training that isn't where it should be, then attack the half-IM and save the full for another time.
koby - whoa! Impressive stuff ...so cool to hear of your wife's encouragement.
i have never thought about safety until i became a dad. now that has spilled over into my running. I was running through the woods yesterday and realized that some penis could come out and basically touch my gibblets or murder my butt and nobody would know. hell, they were looking for drew petersons wife in the same woods.
anyways, do you guys carry anything on you besides your fists?
anyways, do you guys carry anything on you besides your fists?
beer 302
Footballguy
Nice write up Koby 
Really enjoy hearing these backgrounds. I spent a lot of time on tracks sitting in the stands making fun of all you runner types whilst sunning myself.
Reading your history brought a question to mind regarding wives/girlfriends and this little hobby we all enjoy. Do they support you, do they tolerate you but aren't real interested or do they simply not give a ####? I would think that means a lot motivationwise when you're slogging out that long training run or getting up at 0 dark thirty when it's 20° out. Just curious
Really enjoy hearing these backgrounds. I spent a lot of time on tracks sitting in the stands making fun of all you runner types whilst sunning myself.Reading your history brought a question to mind regarding wives/girlfriends and this little hobby we all enjoy. Do they support you, do they tolerate you but aren't real interested or do they simply not give a ####? I would think that means a lot motivationwise when you're slogging out that long training run or getting up at 0 dark thirty when it's 20° out. Just curious
beer 302
Footballguy
Juxtatarot
Footballguy
I always figure I can outrun your average psycho -- hopefully I'd remember to hit my LAP button to see if the adrenaline helps me set some short distance PRs along the way.
I worry more about being hassled by a cop for jayrunning.
Ned
Footballguy
Wow you would've been DE state champ in the 800 & 1600 back in the late 90s. Can't remember the 3200 time, but I'd bet you would've won that too!
SFBayDuck
Footballguy
Good stuff, having never run until my mid-30s I'm a little envious of you guys who actually took advantage of your younger years to see what you could do.Nice write up Koby
Reading your history brought a question to mind regarding wives/girlfriends and this little hobby we all enjoy. Do they support you, do they tolerate you but aren't real interested or do they simply not give a ####? I would think that means a lot motivationwise when you're slogging out that long training run or getting up at 0 dark thirty when it's 20° out. Just curious
As for the 2nd question, it absolutely helps to have your significant other support this - it would be hard to do otherwise. While I know my girlfriend wishes I wasn't gone for a 4-6 hour chunk of time on most weekends, she knows how important it is and supports me. She was out there crewing for me on Saturday, rubbing my smelly feet with vaseline at aid stations, making sure I had what I needed, etc.
I don't carry anything, although where I run I'm more worried about critters than anything else. Haven't seen a mountain lion yet, just coyotes and bobcats, but I know they are around. And pretty sure I came near a bear on a run up in Tahoe a few years back based on the noises, but luckily he bailed instead of heading my way.
Ned
Footballguy
I wear one of these - http://www.roadid.com/c/RoadID and just carry my cell when I know I'm going to be way out there. Otherwise, I agree with Jux. I foolishly think I can outrun most psychos if it came to it.
My wife is super supportive and runs a little bit herself. Without her, I wouldn't be doing all of this.Nice write up Koby
Reading your history brought a question to mind regarding wives/girlfriends and this little hobby we all enjoy. Do they support you, do they tolerate you but aren't real interested or do they simply not give a ####? I would think that means a lot motivationwise when you're slogging out that long training run or getting up at 0 dark thirty when it's 20° out. Just curious
koby925
Footballguy
Yes my wife is incredibly supportive and knows I need the training time for my mental and physical health. She has started dabbling in running herself and after never running much at all in her life. She has run two 5ks - the last one in 28:46. I think if she ever fully dedicated herself to it I could coach her to a sub 25 
gruecd
Footballguy
When I'm running on the road, I don't carry anything. When I'm running trails (in the woods), I do carry my phone, not because I'm worried about safety, but because I'm worried about falling, hitting my head on a rock, and then lying there for 2 hours unconscious before somebody comes along and finds me. When I'm on the trails, I always make sure somebody knows where I'm running and what time I expect to be done, and I typically call/text someone when I'm halfway through the run just to be safe.
My ex-wife barely tolerated my running. It was always a competition to her. That's part of the reason why she's my ex. Current GF is very supportive and actually just started taking up running herself. I did a Turkey Trot with her in November, and I'm doing the 5K in Boston with her on Sunday morning. She signed up to run her first half marathon next month in GB and did her longest-ever run (9 miles) yesterday afternoon.Oh, and she's 24, was a dancer in college, and is curently taking "aerial dance" classes....
gruecd
Footballguy
A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!
Sand
Footballguy
Good thing about the muscle pull. Those tend to linger. Heard nothing but good things about B2B. Swim is generally extremely fast due to the currents. Flat bike. The run is still a marathon, though.FUBAR said:Sounds like everyone had an awesome weekend!
Curious - for those who have trained for a full IM before, how much time does it take from being in moderately decent shape to able to complete the IM?
I swim okay, although it's only been the last couple weeks that I've gotten back in the pool, same for cycling. Frankly, cycling will probably be my weak-link for a while.
My groin / hernia feels a LOT better after taking some days off the pavement and I will run the half marathon in Nashville instead of the full due to this injury. I feel like I'll come back just fine and the cycling/swimming days will help.
The event I want to do is the http://beach2battleship.com/event-info/course#swim Beach 2 Battleship in Wilmington. Just deciding whether I want to sign for the half or full. 201 days away...
Can't offer any advice about IM training, as I've managed to crash and burn every Olympic I've done.
gruecd
Footballguy
Looking at the 2012 results. Winning team:Swim: 45:34gruecd said:A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!FUBAR said:
T1: 2:05
Bike: 4:34:10
T2: 1:44
Run: 2:50:58
Total: 8:14:30
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FUBAR
Footballguy
Doesn't seem all that fast for a relay. I'd probably double that at the end of the full IM.Looking at the 2012 results. Winning team:Swim: 45:34gruecd said:A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!FUBAR said:
T1: 2:05
Bike: 4:34:10
T2: 1:44
Run: 2:50:58
Total: 8:14:30
FUBAR
Footballguy
Combination of support, not really caring, thinking I'm nuts, and being upset that I couldn't "perform" due to a groin pull or when my legs seize up "during" after a long run.beer 302 said:Nice write up Koby
Reading your history brought a question to mind regarding wives/girlfriends and this little hobby we all enjoy. Do they support you, do they tolerate you but aren't real interested or do they simply not give a ####? I would think that means a lot motivationwise when you're slogging out that long training run or getting up at 0 dark thirty when it's 20° out. Just curious
She's physically active but has no desire to pay to run/race.
sho nuff
Footballguy
Hope you heal up.FUBAR said:Sounds like everyone had an awesome weekend!
Curious - for those who have trained for a full IM before, how much time does it take from being in moderately decent shape to able to complete the IM?
I swim okay, although it's only been the last couple weeks that I've gotten back in the pool, same for cycling. Frankly, cycling will probably be my weak-link for a while.
My groin / hernia feels a LOT better after taking some days off the pavement and I will run the half marathon in Nashville instead of the full due to this injury. I feel like I'll come back just fine and the cycling/swimming days will help.
The event I want to do is the http://beach2battleship.com/event-info/course#swim Beach 2 Battleship in Wilmington. Just deciding whether I want to sign for the half or full. 201 days away...
No country music half for me.
But I will be around helping out a group of runners at the start and probably at the finish at some point or somewhere to spectate along the course.
koby925
Footballguy
By the way, it's a pretty great time for American prep running. Kids are flying these days. A lot of us were probably in school in the lean years when it was rare for anyone in the country to break 4:10 in the mile or 9:00 in the 2 mile, but the golden ages of Ryun, Lindgren, Liquori, etc. may be making a return. There are 3-4 kids in US high school with a legit shot at breaking 4 in the mile this year and 9 guys just ran sub 9 in the 2 mile the other day at Arcadia in California. Amazing.
sho nuff
Footballguy
Same thing for the road ID.Ned said:I wear one of these - http://www.roadid.com/c/RoadID and just carry my cell when I know I'm going to be way out there. Otherwise, I agree with Jux. I foolishly think I can outrun most psychos if it came to it.Annyong said:
My wife is super supportive and runs a little bit herself. Without her, I wouldn't be doing all of this.beer 302 said:>Nice write up Koby
Reading your history brought a question to mind regarding wives/girlfriends and this little hobby we all enjoy. Do they support you, do they tolerate you but aren't real interested or do they simply not give a ####? I would think that means a lot motivationwise when you're slogging out that long training run or getting up at 0 dark thirty when it's 20° out. Just curious
In the fall on the trails or when I was out deep into the greenway during the 18-20 milers last fall Id have my cell phone with me.
My wife is quite supportive of my running. Helps that Im a stay at home dad and do a lot of running right after dropping my daughter off on her pre school days.
Also do so much of it early on Saturdays.
Though, she did get tired of my marathon training last fall.
It will be tougher to convince her that I want to do another than it will to convince myself to do another.
Juxtatarot
Footballguy
Hang 10
Footballguy
It is. Came close last May...19:11.Is that your goal for this summer?5k under 19 minutes.Ned said:Juxtatarot said:
Juxtatarot
Footballguy
That's one of my goals too. Good luck!It is. Came close last May...19:11.Is that your goal for this summer?5k under 19 minutes.Ned said:Juxtatarot said:
tri-man 47
Footballguy
Oh, man, I'd love to see what Sand, BnB (or liquors?), and you (or SteveC or Juxt?) could put together for a relay. That could be another great adventure for this crowd ...to all come out and serve as a big support team for the three of you in an IM relay.Looking at the 2012 results. Winning team:Swim: 45:34gruecd said:A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!FUBAR said:
T1: 2:05
Bike: 4:34:10
T2: 1:44
Run: 2:50:58
Total: 8:14:30
--
Annyong - I now always wear a Road ID bracelet ...tremendous peace of mind because you just never know. I have the interactive version, which means it's linked to a website where I have detailed information (personal, family, insurance, etc.). What's particularly nice is when I'm traveling ...I can put in the local address and contact information. I recall being on a run during a mission trip to Cuba a few years ago, jogging along some path in the sugar cane fields a few miles from the small village where our little group was staying. If something had happened out there, who knows when they would have ID'ed me, if ever. But even getting hit by a car a mile from home could be problematic (in earlier years, I'd write some info on my shoes with permanent marker). The Road ID itself is inexpensive. The interactive version is free the first year, then $10/year after that, I think.
--
And: My wife cares little for my running. In earlier years, I could come home from a race and she wouldn't even ask how I did! Now, she's at least mildly curious. She came out to Carmel, CA two years ago as a mini-vacation surrounding the Big Sur marathon. She dropped me off early for the start, but then arrived late and missed my finish. Instead of feeling bad about that, she found it amusing. Fortunately, my daughter is a huge fan and loves to come to my events ...makes posters, cheers me on, willing to hand around for awards, etc. My son is rather indifferent - he came to one of my early tri's when he was young (12?), and I was one of the last in my AG out of the water, which freaked him out badly. He's been cautious ever since.
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Hang 10
Footballguy
Dude, you got that no problem. You're much faster than me. You should be shooting for sub 18.That's one of my goals too. Good luck!It is. Came close last May...19:11.Is that your goal for this summer?5k under 19 minutes.Ned said:Juxtatarot said:
Juxtatarot
Footballguy
First things first!Dude, you got that no problem. You're much faster than me. You should be shooting for sub 18.That's one of my goals too. Good luck!It is. Came close last May...19:11.Is that your goal for this summer?5k under 19 minutes.Ned said:Juxtatarot said:
Koby Thanks for posting your story, I was guessing your PRs would be in that range.
I think I was in HS during the beginning of the high school distance "revival". I was crushed my senior year when I lost the 1600 at the state meet by less than a second, but looking around and realizing I probably would've been lucky to make it out of districts/sectionals in other states put it in perspective for me. I was also a year ahead of the "Big three" (Alan Webb, Dathan Ritzenhein, Ryan Hall), and somehow them running ridiculously fast times trickled down. Up until my senior year nobody had run faster than 9:15/4:15 in my state (Maryland), but 2 years later my teammate ran 4:06/1:51, the mile record had been around for 30-40 years, but only lasted 4-5 years until Matt Centrowitz ran 4:03.
It's interesting to note that if you look at our HS/college PRs, we both seemed to have much stronger performances in the 1500 than the 5000. (although I would be willing to bet you were good for 14:30-14:45 at least had you run one) But for some reason my "sweet spot" has shifted to the 10K/HM range in my adult running career, I guess it's a product of tempo runs being the biggest component of my training or just my new found love for grinding out longer races at a moderately uncomfortable intensity. I am curious to see if the same would happen to you as you venture into longer distances. Regardless, it'll be very interesting to see how you develop over the next few months and couple of years, as I tend to believe that once you get a few months of solid training in you the fitness gains will really take off.
I think I was in HS during the beginning of the high school distance "revival". I was crushed my senior year when I lost the 1600 at the state meet by less than a second, but looking around and realizing I probably would've been lucky to make it out of districts/sectionals in other states put it in perspective for me. I was also a year ahead of the "Big three" (Alan Webb, Dathan Ritzenhein, Ryan Hall), and somehow them running ridiculously fast times trickled down. Up until my senior year nobody had run faster than 9:15/4:15 in my state (Maryland), but 2 years later my teammate ran 4:06/1:51, the mile record had been around for 30-40 years, but only lasted 4-5 years until Matt Centrowitz ran 4:03.
It's interesting to note that if you look at our HS/college PRs, we both seemed to have much stronger performances in the 1500 than the 5000. (although I would be willing to bet you were good for 14:30-14:45 at least had you run one) But for some reason my "sweet spot" has shifted to the 10K/HM range in my adult running career, I guess it's a product of tempo runs being the biggest component of my training or just my new found love for grinding out longer races at a moderately uncomfortable intensity. I am curious to see if the same would happen to you as you venture into longer distances. Regardless, it'll be very interesting to see how you develop over the next few months and couple of years, as I tend to believe that once you get a few months of solid training in you the fitness gains will really take off.
Ned, Dan, Beer, BnB, Duck- Nice write-ups and thanks for sharing. Hope [b/]Duck and BnB can walk normally soon, and good luck with the Western States lottery.
My wife is pretty supportive as well. We had some issues when I started introducing doubles into my training a couple of years ago but it's not anymore. (I snuck out and ran triples a couple of times though
) I write out training plans for her and pace her for her tempos / PT tests so she knows there are benefits for her when I am in shape.
My wife is pretty supportive as well. We had some issues when I started introducing doubles into my training a couple of years ago but it's not anymore. (I snuck out and ran triples a couple of times though
) I write out training plans for her and pace her for her tempos / PT tests so she knows there are benefits for her when I am in shape.
Sand
Footballguy
That would be tough. The bike split is crazy fast.Looking at the 2012 results. Winning team:Swim: 45:34gruecd said:A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!FUBAR said:
T1: 2:05
Bike: 4:34:10
T2: 1:44
Run: 2:50:58
Total: 8:14:30
I can probably make up 10-15 minutes on the run leg if the course is anywhere near reasonable. You think that'll be enough?That would be tough. The bike split is crazy fast.Looking at the 2012 results. Winning team:Swim: 45:34gruecd said:A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!FUBAR said:
T1: 2:05
Bike: 4:34:10
T2: 1:44
Run: 2:50:58
Total: 8:14:30
worrierking
Footballguy
Sweet Jesus Montero. I was feeling inadequate looking at the guys in here who are running 30-50-100 miles in one race, but now after seeing some of the speed, I have another reason. Some of you guys are amazing. Since I think I will be sticking around in the thread I will tell my own running story, which also happens to involve my supportive wife.
In May of 2007 I had my knee scoped (meniscectomy) for an old injury that had been bothering me for a couple of years. I was 44 and had never been a runner of any kind except for laps at the end of practice in the various sports I played in High School decades prior. A couple of months after the surgery, when my knee was feeling better, my wife comes home and says that some friends of ours were starting a running group that was going to meet saturday mornings to train and socialize. She said she was going and wanted me to come. I figured with my balky knee I would be good for a couple of runs and then I would have a flare-up and that would be it. I would have done my dutiful attempt and could bow out gracefully. So on July 22, 2007 we went to the group run at which time they asked me if I wanted the training plan for the half marathon or the marathon. My wife had no clue there was any purpose for the group other than fun, so it was a surprise to me that they were serious about this. Confident that I would only be there a few weeks until my knee gave way and not wanting to sound like a wuss, I loudly asked for the marathon schedule. You can figure out the rest of the story. I ran the Houston Marathon six months later in 4:31:05 and was completely hooked (my wife left me at mile 25 and beat me by a minute--insert joke of your choice here).
Since then I've built up to a consistent 45-50 miles per week when healthy, peaking in the low-mid 60s for Marathons. I've run nine total with times ranging from 4:12 to 4:31 and dozens of shorter races. PRs are: 5k 22:43, 5-mile 38:11, 10k 50:53 (weak), half 1:45:51, marathon 4:12 53. My wife has had some issues with her thyroid that have derailed her racing career. She still runs a bit for fun but has basically become my support staff for marathons. I will run #10 on 4/27.
In May of 2007 I had my knee scoped (meniscectomy) for an old injury that had been bothering me for a couple of years. I was 44 and had never been a runner of any kind except for laps at the end of practice in the various sports I played in High School decades prior. A couple of months after the surgery, when my knee was feeling better, my wife comes home and says that some friends of ours were starting a running group that was going to meet saturday mornings to train and socialize. She said she was going and wanted me to come. I figured with my balky knee I would be good for a couple of runs and then I would have a flare-up and that would be it. I would have done my dutiful attempt and could bow out gracefully. So on July 22, 2007 we went to the group run at which time they asked me if I wanted the training plan for the half marathon or the marathon. My wife had no clue there was any purpose for the group other than fun, so it was a surprise to me that they were serious about this. Confident that I would only be there a few weeks until my knee gave way and not wanting to sound like a wuss, I loudly asked for the marathon schedule. You can figure out the rest of the story. I ran the Houston Marathon six months later in 4:31:05 and was completely hooked (my wife left me at mile 25 and beat me by a minute--insert joke of your choice here).
Since then I've built up to a consistent 45-50 miles per week when healthy, peaking in the low-mid 60s for Marathons. I've run nine total with times ranging from 4:12 to 4:31 and dozens of shorter races. PRs are: 5k 22:43, 5-mile 38:11, 10k 50:53 (weak), half 1:45:51, marathon 4:12 53. My wife has had some issues with her thyroid that have derailed her racing career. She still runs a bit for fun but has basically become my support staff for marathons. I will run #10 on 4/27.
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Nope. Main problem is that our strongest biker is also the fastest swimmer.I can probably make up 10-15 minutes on the run leg if the course is anywhere near reasonable. You think that'll be enough?That would be tough. The bike split is crazy fast.Looking at the 2012 results. Winning team:Swim: 45:34gruecd said:A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!FUBAR said:
T1: 2:05
Bike: 4:34:10
T2: 1:44
Run: 2:50:58
Total: 8:14:30
My best century solo effort is 100 miles in 4:58. That's 26 minutes before you even add in that pesky extra 12 miles.
That time above is about 24.5 miles per hour. That's a bike split that most pros would be happy with. Lieto holds the Kona record at 4:18. The woman's pro record is 4:44.
Sand
Footballguy
Nope. Main problem is that our strongest biker is also the fastest swimmer.I can probably make up 10-15 minutes on the run leg if the course is anywhere near reasonable. You think that'll be enough?That would be tough. The bike split is crazy fast.Looking at the 2012 results. Winning team:Swim: 45:34gruecd said:A couple of us had talked about doing that as a relay one of these years. Do they still do that? I think Sand, BnB, and I could challenge for the relay course record!FUBAR said:
T1: 2:05
Bike: 4:34:10
T2: 1:44
Run: 2:50:58
Total: 8:14:30
My best century solo effort is 100 miles in 4:58. That's 26 minutes before you even add in that pesky extra 12 miles.
That time above is about 24.5 miles per hour. That's a bike split that most pros would be happy with. Lieto holds the Kona record at 4:18. The woman's pro record is 4:44.
On flat ground you'd destroy me. Even then holding 23.5 for 112 miles is pretty damn quick - that is a long, long way to hold that kind of speed. That is about the time the overall winner did his split in.
On the swim the current is everything, making it hard to figure how fast that 45 minutes really was. Lots of times in that regime, so in the realm of possible to match.
Sand
Footballguy
koby925
Footballguy
Thanks, Steve. Yeah those big 3 did really seem to jumpstart everyone. Now not only is the top end talent great, the depth of talent is much better. When I was in HS, you maybe had 50-60 guys or so a year nationally who broke 4:20 in the 1600m. Now I'd venture to guess you get 150 or more a year running sub 4:20. We had a great HS team at the time with numerous guys running in college and we ran a 7:53 4x800 andmade the national lists. I'm not sure now if that would place at a lot of state meets.
Anyway, yes I definitely focused on the 800/1500 in college, hence the stronger times there. In high school I was actually just as accomplished in Cross Country as Track but the bump from 5k in HS to 8k in college was my undoing. Plus every speed workout in XC was a race for me trying to keep up with 24 minute 8k guys. Man I hated college XC.
Agree that the usage of more tempo runs probably helps. I don't know about you but we didn't really run many tempo runs even in college. Coach basically said go run for an hour (sometimes more on Sundays) everyday other than speed days. I don't think he was/is the best coach (that's a whole other story) but it wasn't that far from the norm back then. Training has come a long way. I haven't done any tempo runs yet this year but think they helped a great deal last year.
You may have also been miscast as a miler when you should have been a 5k/10k guy. I think I was miscast as a half miler and ran too many of them. I had good speed but I think I trained for too much speed at the expense speed strength which always seemed to catch up to me as I bumped to the 1500. I ended up fading at the end of spring a lot and ran my fastest 1500m sophomore year. Probably should've been a 1500/3k/5k guy. Oh well, I didn't fight it at the time because I was so burnt from XC season that the shorter stuff was a relief. But looking back on it, we did workouts more appropriate for 400-800 meters. I never recall doing any interval longer than 600m. Mostly 200-400m with a lot of rest and fast. Would've been better off slowing them down, adding some 800-1200m intervals ocassionally and cutting rest drastically.
As for these days, I actually liked the Half better than the 10K last year which seems odd. Maybe because I had no clue how to pace the 10K, maybe because it was 90 and humid. But I felt like I could ease into the Half more. Even though my pace wasn't that much slower. I think my 10k is my softest PR and want to better it but there aren't as many options for 10ks anymore.
Sand - Tried to Sand the first mile. I remember hitting that one mile mark at 9:31 and saying to myself that was for Sand. Felt pretty good about it at the time. Ended up running the whole first 12.5 miles about that pace. Ended up finishing 48th overall and was 20th at 6.85 miles (about a 9:20 pace). At the 12.5 mile split I was 22nd (9:34 pace). The second part was where all the steep climbs were. 23rd at both 19.35 and 25 miles. A dump and a long aid station break dropped me to mid 30's at 31.85.
It took me until very recently to accept the fact that I probably wasn't supposed to be a miler. My high school track coach had us run intervals 2-3 times a week and nothing longer than 800s (usually 200s/400s and other random crap he made up) and training load was 30-35 mpw or less so I was more successful in the 800/mile than the 3200. (my teammate was 1-2 seconds slower than me in the 800/1600 but ran a 9:31 in a sit-and-kick race because he went out and ran an extra 20-30 mpw on his own in morning runs)
In college I just never got the hang of it. I think my coaches wanted to move me up more than I wanted to, and I think they just decided to let me work on my speed for a couple of years before I realized it myself and ask to be moved up. We were D3 so they figure if I can get my freshman 4:05 down into the low-mid 3:50s I would have a shot at going to nationals. I started having some "success" at the longer races my junior year but managed to run myself into the ground around the same time I was fed up with some of my teammates and the team culture and just said "eff it" and quit. I still regret it a bit, but I think the feeling of never having achieved my potential has made me more driven with my second chance as a runner now.
I think the 10K is a weird distance for most people who never ran one in college. When you look around at road races you probably see 5-10 5Ks for every 10K that's offered so it's not a popular distance. I am also a Jack Daniels follower and his systems seem to focus on "fast" (800/1500 pace), "VO2" (3000-500 pace), Threshold (10mi-Half pace), and MP (Marathon pace) so I don't do a whole lot of running at 10K pace except in the closing stages of a tempo run when I close a bit faster than prescribed.
When I trained for my one big 10K last year I looked up some workouts to do and they just felt like really hard tempos. (thankfully with shorter segments and longer rests).
koby925
Footballguy
Yeah I only ran 30-35a week in HS also. I only ran a couple 10 mile runs in the summer before XC but nothing over 8 or so in season. We did a lot of 5-6 mile runs on easy days. I know kids are running 60+ a week these days.
I think it's great you're having so much success with your second chance. A college teammate of mine who was always kind of hurt and poorly coached (surprise!) in college and only ran around 3:55-3:56 in the 1500 after running 4:15 mile in HS went to grad school a couple years later, started training with that team and ended up going 3:47. It was great for him and like a little F you to our college coach. Haha. Reminds me of what you're doing.
I have heard people say they hate the 10k for reasons you said...it's kind of a tweener distance. I just never felt comfortable when I did it. It hurt like a 5k but was double the distance.
I think it's great you're having so much success with your second chance. A college teammate of mine who was always kind of hurt and poorly coached (surprise!) in college and only ran around 3:55-3:56 in the 1500 after running 4:15 mile in HS went to grad school a couple years later, started training with that team and ended up going 3:47. It was great for him and like a little F you to our college coach. Haha. Reminds me of what you're doing.
I have heard people say they hate the 10k for reasons you said...it's kind of a tweener distance. I just never felt comfortable when I did it. It hurt like a 5k but was double the distance.
beer 302
Footballguy
Little totally random runner awesomeness for y'all:
So I signed up for this site dailymile, had a couple of friends send me invites a while ago so I signd up. It's kinda like an athletes Facebook, you log your workouts and share with friends, join challenges, etc. The site also tracks your workouts for you much like all the other sites we use. So I signed up for a 2013 in 2013 challenge and two of the regular leaders are close by so I friended them. Don't know them from Adam but they put in hella miles and have some pretty good tips so they are fun to follow. Well this weekend they both ran Umstead and I thought with the times they were putting up during training, they would fair pretty well (think grue-like numbers). Happy to report that our old, broke down, feeble BnB dusted them both
Same site, I set up a challenge of my own (listed below). So far 6 people have signed up for it, two of whom were just random guys. 3 of us have been right around the same mileage since the start until this weekend when one of the guys doubled his total in one day. Turns out he ran American River! Didn't look to see where he finished up but thought it was pretty cool.
Small world
So I signed up for this site dailymile, had a couple of friends send me invites a while ago so I signd up. It's kinda like an athletes Facebook, you log your workouts and share with friends, join challenges, etc. The site also tracks your workouts for you much like all the other sites we use. So I signed up for a 2013 in 2013 challenge and two of the regular leaders are close by so I friended them. Don't know them from Adam but they put in hella miles and have some pretty good tips so they are fun to follow. Well this weekend they both ran Umstead and I thought with the times they were putting up during training, they would fair pretty well (think grue-like numbers). Happy to report that our old, broke down, feeble BnB dusted them both
Same site, I set up a challenge of my own (listed below). So far 6 people have signed up for it, two of whom were just random guys. 3 of us have been right around the same mileage since the start until this weekend when one of the guys doubled his total in one day. Turns out he ran American River! Didn't look to see where he finished up but thought it was pretty cool.
Small world
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