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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
Hang 10
Footballguy
I was actually talking about true sprints. Not intervals. I'm talking like 100m and under.
tri-man 47
Footballguy
I've never read of sprint workouts that short for any sort of distance runner. But two workouts I have picked up over the years:Hang 10 said:
1) One I mentioned recently was 30 seconds hard, 30 seconds easy. The body gets a bit of time to recover, but the HR stays quite high, making it an intense speed workout.
2) An old Jim Ryan workout I've used for years is 2x400 and 2x200 ...minute rest between each of the four sprints, then a 5 minute walk/jog around the track. Rinse, repeat a couple times or more. The 200s really pop after the longer 400s, and the longer recovery allows a strong effort on the next set.
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parasaurolophus - good luck with the 5K! Let us know how it goes.
worrierking
Footballguy
Nice report Duck. Great job.
As for the sprinting question, I am almost 50. Sprinting is not even contemplated. The closest I come is when I am chased by the poop monster and I am dashing home. It's not a workout I recommend.
As for the sprinting question, I am almost 50. Sprinting is not even contemplated. The closest I come is when I am chased by the poop monster and I am dashing home. It's not a workout I recommend.
I think this was more of a 800/mile workout, but something like 16-20x200s in 60s cycle (i.e. if you run a 35s 200, you only rest for 25s). The 200s are done around 800-mile race pace.
koby925
Footballguy
Yeah it depends on what your goal is for the speed. Is it for a track race? Like I said in college we did a lot of speed (often too much) and every Thursday the 800/1500 guys ran 45-50 mins (instead of 1 hour) and did 6x200 with 200 walk/very slow jog rest in between each until we got back around to the start. And the effort was pretty close to all out . So we were doing a lot of them in 24-26. Nowadays I'd add 10 seconds to that 
If you were looking at this as a full workout, I'd do more like 8-10 of them.
If the goal is to run faster 5ks, though, I don't think you need to do too many of these. You can get good speed by doing sets as sho nuff said and either making the last of each set your fast interval or making the last set your fast set.
Also, about a month ago, Steve suggested it (and I have still yet to institute it myself), doing strides/sprints of 6-8 by 80-100 yards after your regular runs. This is always good to build and maintain speed.
If you were looking at this as a full workout, I'd do more like 8-10 of them.If the goal is to run faster 5ks, though, I don't think you need to do too many of these. You can get good speed by doing sets as sho nuff said and either making the last of each set your fast interval or making the last set your fast set.
Also, about a month ago, Steve suggested it (and I have still yet to institute it myself), doing strides/sprints of 6-8 by 80-100 yards after your regular runs. This is always good to build and maintain speed.
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koby925
Footballguy
Do a lot of you guys run really early in the morning? Work is picking up and it's getting warmer anyway so I have tried to switch to the morning runs. This morning was brutal. 6.5 miles at just under 8 minute pace felt like a tempo run. The goal was an 8 mile run but I couldn't do it. May be partly because I did some speed last night and turned around and ran this morning, but I was zonked. And I've tried it here and there on other days and almost always feel lousy. Do you guys who run in the morning take any gel pacs or anything before going or do I just need to get used to the change?
Juxtatarot
Footballguy
I'll sometimes do recovery runs but I think the most I've ever run before work is 6 miles. I don't like it either.
worrierking
Footballguy
Koby, I run at 5-5:30 in the morning. I have no problem with it and don't eat anything before. I believe my performance is a little better when running in evenings, but not very much. Some people have a hard time adjusting. It may be circadian rhythms. Getting up early gets easier the older you get (and staying up late gets harder).
My guess is it gets easier the more you do it, but if your biological clock likes evenings better than mornings, you will never quite perform as well.
I have run as far as 13 miles before work, which takes way over 2 hours for me. In fact, I hope to run 12 tomorrow, weather permitting (thunderstorms likely).
My guess is it gets easier the more you do it, but if your biological clock likes evenings better than mornings, you will never quite perform as well.
I have run as far as 13 miles before work, which takes way over 2 hours for me. In fact, I hope to run 12 tomorrow, weather permitting (thunderstorms likely).
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koby925
Footballguy
That's what I'm worried about - performance drop off. My 10 milers on the weekends have been in the morning but more like 7:30-8 am, not 6am like I did today. Today I basically woke up and ran. I may have to be awake for a half hour or so to wake up have some water or something? Unfortunately I think it has to become the new norm if I'm going to have any type of consistent training.
Yeah there is a transition period, and I have developed a habit of not forcing the pace at all on my morning runs. Depending on how recent my last hard workout was my first mile will usually be somewhere around 9-10 minutes and I'll end up in the low/mid-7s by the end of the run given the same effort.
I don't eat before morning runs for two reasons. The first is that I read that it tends to make your body burn more fat, which works for me as I am still trying to get back down to my HS/college race weight, and the better your body gets at using fat as a fuel the more it helps in marathons. The second reason is that after I eat I usually need to use the bathroom pretty soon after...
The exception to not eating beforehand is when I do some longer long runs. I'll try to get up 2-3 hours beforehand and eat something light if I am going 20+.
I don't eat before morning runs for two reasons. The first is that I read that it tends to make your body burn more fat, which works for me as I am still trying to get back down to my HS/college race weight, and the better your body gets at using fat as a fuel the more it helps in marathons. The second reason is that after I eat I usually need to use the bathroom pretty soon after...
The exception to not eating beforehand is when I do some longer long runs. I'll try to get up 2-3 hours beforehand and eat something light if I am going 20+.
sho nuff
Footballguy
In the Summer...my Saturday long runs will all start about as the sun rises.Get up early...and head out at first light.Yeah, it sucks getting up earlier and you get tired sure...I would keep my normal routine though and be up about 45 min - 1 hour before my run.Have a cup of coffee and my normal pre run food. Never did the run after a speed run the night before.Usually made sure I had an easy day earlier the day before or a rest day.
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Ned
Footballguy
I was out the door at 5:00 this morning for a 12mi MLR. I almost always run better in the morning vs evening. I wake up about 45mins ahead of time and have a coffee and some pb toast or something before heading out. I'll always get up and run in the dark to beat the heat. Today it was a high of 88!! I'll take a little lack of sleep over running in that 100x out of 100.
FUBAR
Footballguy
Pretty much exclusively in the mornings. I find it easier to get out of the house on the weekends if i leave before the boys and wife are up and during the week, its just what we do. I eat a banana and have a cup of coffee before heading out each morning and a pb&j before long runs. I have had periods of time when i would run in the evening or lift in the afternoon, i find I'm a little stronger in the afternoon and if i could choose, would take an hour or two in the afternoon, but mornings just work better right now.
beer 302
Footballguy
Like most I'm a morning guy too, up around 3:45, out the door by 4-4:15. Depending on the day it's either a LR (6-8) or 3-4 miles & the gym. Saturdays are LR days of 13+. My goal has always been to have as minimal an impact on my families schedule as possible so I try to finish up as they are getting up. I'm home by 6 just as the kids are getting around (Saturdays being the exception but they usually sleep in anyhow).
I go on the rare evening run but I've started to change up some trying to get some short in after work as this schedule is brutal and it's only going to get worse as I ramp up mileage.
I go on the rare evening run but I've started to change up some trying to get some short in after work as this schedule is brutal and it's only going to get worse as I ramp up mileage.
Workhorse
Footballguy
I'm an evening runner most days, either after the kids are in bed or after work/dinner when I'm traveling for business.
Long runs are typically when my kids are at Sunday school.
I'm not a good morning runner at all. For some reason, it makes me exhausted for the entire day and I can't stop sweating for hours afterwards. Running at night also helps me sleep better.
Long runs are typically when my kids are at Sunday school.
I'm not a good morning runner at all. For some reason, it makes me exhausted for the entire day and I can't stop sweating for hours afterwards. Running at night also helps me sleep better.
Ned
Footballguy
sho nuff
Footballguy
Im the opposite. If I run in the evenings...Im wired and end up staying up later (impacting me the next day).
When I run in the morning it just sort of sets a good tone for the day.
That and summer evenings here really suck. Humidity and heat is usually still around so its just a suck index sweat fest.
koby925
Footballguy
I went this morning again and took Steve's advice not worrying about pace in the beginning. And I got up a bit earlier and had some water. First mile was 8:38 and it took me until mile 4 to run more my typical distance pace, but I did feel a lot better than yesterday. Still not great, though. Final result was 8 miles in 7:49 pace. If a bunch of you here do it and you obviously see good results, I have to believe it's fine. The benefits of getting it over with and not disturbing family life probably outweigh being able to train a bit faster after work.
What about morning speedwork though? I'm figuring I'd need a 3-4 mile warmup at least to get the legs going before I'd even think about running fast Typically I only warmup for 1.5 miles or so.
What about morning speedwork though? I'm figuring I'd need a 3-4 mile warmup at least to get the legs going before I'd even think about running fast Typically I only warmup for 1.5 miles or so.
beer 302
Footballguy
I usually run a warmup mile and then hit it. As your body adjusts I'm sure it will become easier for you. The way you feel now on morning runs is how I feel if I run after work, just doesn't feel right. I get up in the morning and feel like I can't wait to get out and run. It takes some time to adjust just like a shift worker going from third shift to 1st or 2nd. First week or so is brutal but you adapt.
gruecd
Footballguy
Hey, guys. Not much new to report here. Ran 7 miles on Monday and 5 yesterday. Nothing special. Flying out bright and early tomorrow (6am) for Boston.
Just a reminder that you can logon to www.BAA.org on Monday to track us. The site basically transforms on race day, and it's super easy to type in runners' numbers to track.
Oh, yeah. I hate running in the morning before work, too, but sometimes I do it out of necessity. Much prefer running in the late afternoon or early evening.
Just a reminder that you can logon to www.BAA.org on Monday to track us. The site basically transforms on race day, and it's super easy to type in runners' numbers to track.
Oh, yeah. I hate running in the morning before work, too, but sometimes I do it out of necessity. Much prefer running in the late afternoon or early evening.
I would probably suggest doing fartlek workouts for a couple of weeks before you are used to the morning routine, similar idea as before as you just want to get in the effort first. Something like 6-8x(2:30-3 min on / 2:30-3 min off) instead of 6-8x800s for example. You have a garmin so you can track how far you ran on each pickup segment anyways, but you don't need to check it until afterwards.
Juxtatarot
Footballguy
Stupid Boston question: Everything is free before the race, right? Shuttle service from downtown and food at the Athletes' Village? I normally don't like to mess with gear check if I can avoid it and don't want to bring money along.
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gruecd
Footballguy
Gear check isn't really a hassle at Boston. You have to walk by the drop-off on the way from AV to the start corrals, and you literally have no choice but to walk past the pick-up after the race. Almost everybody checks a bag in Boston.
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Juxtatarot
Footballguy
Ok. Anyway, I probably still won't. I'll bring some old clothes that I'll ditch right before the start so the only thing I'd have to check would be a hotel keycard! I can easily carry that along.
gruecd
Footballguy
Juxtatarot
Footballguy
Online does it only give the four splits that are available by the text runner tracking? (10K, half, 30K (IIRC), and finish)
koby925
Footballguy
beer 302
Footballguy
gruecd
Footballguy
Actually, now that I read this, I think Steve is right. I do remember the projected finishing times.
gruecd
Footballguy
Weather geek running friends of mine are saying it probably won't even be that warm. Whole race in the upper 40s to mid 50s. Still plenty of time for that to change a bit, though.
gruecd
Footballguy
FYI, I'm planning on moving back from corral #4 to #8 and running with a buddy of mine who's also pacing for 3:09. So unless I change my mind, I'll actually be crossing the starting line a couple minutes after Jux....and I'm totally pantsing him when I catch his skinny ### on the course....
sho nuff
Footballguy
FYI, I'm planning on moving back from corral #4 to #8 and running with a buddy of mine who's also pacing for 3:09. So unless I change my mind, I'll actually be crossing the starting line a couple minutes after Jux....and I'm totally pantsing him when I catch his skinny ### on the course....
Juxtatarot
Footballguy
I think I'll have plenty of time to get out of the way when I hear your clomping hooves behind me.FYI, I'm planning on moving back from corral #4 to #8 and running with a buddy of mine who's also pacing for 3:09. So unless I change my mind, I'll actually be crossing the starting line a couple minutes after Jux....and I'm totally pantsing him when I catch his skinny ### on the course....
As of right now I am planning on doing what I did in 2010 and put myself in the middle/back of the first corral so I don't go out too fast. But never rule out the possibility of me getting the idiotic urge to line up at the front and sprinting past the elites for a few seconds going down that first hill though, there are always a few 1st corral runners who do that every year.
BassNBrew
Footballguy
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