Ran a 10k in June (5 Viewers)

[sho nuff]

On the lighter side - I guess this army guy chose the right person to help out... Yowza.

Few things...lol at his pose in that one picture...the old resting the chin on the fist.

Her first picture...her face looks like she is 40 in that one...

Still...very cool of him.

 

[Workhorse]

My friend, who ran for John Hancock and got held up at Mile 25, was given her medal when she got her gear bag on Wednesday morning. She was on pace for an easy PR when the race stopped.

 

[sho nuff]

sho nuff, on 18 Apr 2013 - 08:04, said:

And with all the ebay stories we have at least some good out there...

http://www.thestar.com/news/world/2013/04/17/boston_marathon_bombings_runner_tries_to_find_couple_who_gave_her_their_medal.html

They should let anyone with a 40K split who was prohibited from finishing have a medal if they want one. Honestly, who would be against that? If ever there is a reason to make an exception to the rules, this is it.Also, after reading that article, I wonder how many of the ebay bidders for medals are people like her.

I posted that article on FB page this morning, nice to see there is still hopeI was having a bit of a twitter conversation with a local reporter last night that is big into the running culture, she was wondering if the runners who didn't have an opportunity to finish would be given a medal. I countered with if you were given the medal, would you take it? I know there is kind of an unwritten code amongst some that if you don't finish the race you don't wear the medal/shirt/whatever. Is this different because of the circumstances? Interesting conversation.

I told her I would consider declining it but I would come back with a ####### vengeance next year. Now that I think about that statement though, would you have a shot to come back without re-qualifying given where these folks were going to finish anyhow. That might change my mind if this was a one & done bucket list type race for me.

As for the eBay stuff, I follow along the WWII airborne community and their is a HUGE business in selling fake/reproductions/etc. The purists have a lot of issues with it as well when a deceased soldier's belongings show up on eBay without the families approval or without first giving them the opportunity to take the stuff. I know it's not a direct tie to this but it's no less despicable. In short, not only will people sell anything on eBay but there always seem to be no end of idiots buying this stuff. I get the guy selling this stuff, he's typically a dirt bag trying to make a quick buck but what really get me are the buyers. What morbid fascination fuels your need to buy a medal for a race you most likely didn't run in and one that ended in such tragedy? Be like buying steel from the World Trade Centers, just not something I understand.

I probably read the article because of seeing your post on FB.

On people buying it...probably idiotic people who will claim they were there and ran it and so on.

Sick individuals for sure.

On if I would take the medal had I not finished? So hard to answer that.

I would not want something for a race I did not finish due to bonking or whatever...but say you are close to coming to that stretch when the race is halted and doing just fine.

Would be something you want...but at the same time, because of what happened...may not want to remind you of what went on.

Crazy question and Id have no idea what Id really end up doing if in that position and offered a medal.

 

[Juxtatarot]

I was having a bit of a twitter conversation with a local reporter last night that is big into the running culture, she was wondering if the runners who didn't have an opportunity to finish would be given a medal. I countered with if you were given the medal, would you take it? I know there is kind of an unwritten code amongst some that if you don't finish the race you don't wear the medal/shirt/whatever. Is this different because of the circumstances? Interesting conversation.

If I ran 26.1 miles and was forced off the course, I would accept the medal if it were offered to me. I wouldn't demand it, though. Medals aren't really a big deal to me -- I just throw them all in a shoebox. However, each situation is different. This reminds me a little of the Green Bay Marathon I ran last spring. As you may recall, it was cancelled about 2:30 into it when I was on mile 21. I know some people were upset about not getting medals. I wouldn't have accepted one personally if offered since I was still pretty far away from the finish line. I have the shirt though and will wear it when running upon occasion. It's not my fault that I wasn't allowed to finish. Now there's another shirt I have that I got from that half marathon that I bailed on last month. I will never wear that and it's already in a bag to be donated to charity.

 

[IvanKaramazov]

I was having a bit of a twitter conversation with a local reporter last night that is big into the running culture, she was wondering if the runners who didn't have an opportunity to finish would be given a medal. I countered with if you were given the medal, would you take it? I know there is kind of an unwritten code amongst some that if you don't finish the race you don't wear the medal/shirt/whatever. Is this different because of the circumstances? Interesting conversation.

If I ran 26.1 miles and was forced off the course, I would accept the medal if it were offered to me. I wouldn't demand it, though. Medals aren't really a big deal to me -- I just throw them all in a shoebox. However, each situation is different. This reminds me a little of the Green Bay Marathon I ran last spring. As you may recall, it was cancelled about 2:30 into it when I was on mile 21. I know some people were upset about not getting medals. I wouldn't have accepted one personally if offered since I was still pretty far away from the finish line. I have the shirt though and will wear it when running upon occasion. It's not my fault that I wasn't allowed to finish. Now there's another shirt I have that I got from that half marathon that I bailed on last month. I will never wear that and it's already in a bag to be donated to charity.

I agree on all counts. I do kind of like medals though -- I hang them up in my office to humanize the place a little.

 

[Ned]

I was having a bit of a twitter conversation with a local reporter last night that is big into the running culture, she was wondering if the runners who didn't have an opportunity to finish would be given a medal. I countered with if you were given the medal, would you take it? I know there is kind of an unwritten code amongst some that if you don't finish the race you don't wear the medal/shirt/whatever. Is this different because of the circumstances? Interesting conversation.

If I ran 26.1 miles and was forced off the course, I would accept the medal if it were offered to me. I wouldn't demand it, though. Medals aren't really a big deal to me -- I just throw them all in a shoebox. However, each situation is different. This reminds me a little of the Green Bay Marathon I ran last spring. As you may recall, it was cancelled about 2:30 into it when I was on mile 21. I know some people were upset about not getting medals. I wouldn't have accepted one personally if offered since I was still pretty far away from the finish line. I have the shirt though and will wear it when running upon occasion. It's not my fault that I wasn't allowed to finish. Now there's another shirt I have that I got from that half marathon that I bailed on last month. I will never wear that and it's already in a bag to be donated to charity.

I agree on all counts. I do kind of like medals though -- I hang them up in my office to humanize the place a little.

The HM and full medals are hung up in my office to remind me of what I've done and where I came from. Can't ever take this ability for granted.

 

[koby925]

My wife makese a big deal of the medals, likes to hang them around the house and on the rearview mirrors, etc. I feel like a goof making a big deal about local 5k events. But I am damn proud of the Half Marathon medal.

 

[Juxtatarot]

Yeah, thinking about it more, the medals are a little more important than I let on (even though they'll stay in the shoebox). In my recent 10K that I finished 4th (first in the old people category), I won a $25 gift card to a local sporting goods store. I didn't stay for the awards ceremony but picked it up later. I was disappointed that I wasn't receiving a medal too. If I would have been awarded 2nd in my age group, I would have gotten one. The gift card was in lieu of a medal. I certainly would have preferred the medal.

 

[BassNBrew]

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

 

[Juxtatarot]

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

Good for you!

 

[tri-man 47]

My wife makese a big deal of the medals, likes to hang them around the house and on the rearview mirrors, etc. I feel like a goof making a big deal about local 5k events. But I am damn proud of the Half Marathon medal.

My wife tolerates my medals, which make a nice ring around a couple of walls in the basement. :monger:

If it were me, I'd have accepted this year's medal ...if you're at 40K, you'd finish.

 

[Ned]

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

Dude I'd be wearing whatever medal you got from that 100 miler every day to work.

 

[tri-man 47]

Is there a tip, trick or word of advice I can share with him to help maintain form and are there ideas why form would fail at that point (other than a lack of familiarity with that distance and fatigue)?

Something I picked up ages ago from a tape used by a football coach, of all things: A good focus is to feel as though you're slamming your fists into a wall behind you as you speed along. (The benefit would be that it keeps the arms moving forward and back, not side to side.)

 

[SteveC702]

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

Dude I'd be wearing whatever medal you got from that 100 miler every day to work.

I believe they give out buckles for the 100-milers. More badass in my book.

 

[beer 302]

Can't ever take this ability for granted.

I say thanks everyday. My brother lost his leg in his 20's. He never was a great athlete but I bet if you gave him the opportunity for one day, he'd run until his heart blew up.

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

I would expect no less from well, da man!

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

Dude I'd be wearing whatever medal you got from that 100 miler every day to work.

As Steve mentioned, it's a pretty sweet looking buckle so hell yea! I could have swim trunks on and I'd be wearing that belt!

 

[sho nuff]

I am in the midst of crafting a thing to hang my medals and saved bibs on.

Mainly just a solid piece of wood...will have a picture of me (probably one with an Elvis they had at the finish of the Memphis Marathon...or one with my kids after my first half).

The plan is to have the picture under a piece of plexiglass on one side of the wood...a thing to hang bibs on the others...the hooks at the bottom to hang the medals with some sort of slogan painted onto it. Hang it on my wall that is near where my TM faces.

My MIL wants a shadow box with a flier from the marathon, my bib from it, and my medal. Though, I have told her to hold off until I run another...would rather have the memory of a good race saved like that rather than one that I was disappointed in.

 

[Juxtatarot]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed. My fall marathon isn't until November 10 so I won't need to start getting serious about that until late July or August. My primary goal will be to run the fastest 5K I can. I haven't picked the races yet but I plan to sign up for about 5 5Ks between now and then. I'll also throw in a couple of other races - likely a 5 miler and maybe a 10K.

I'm not sure how I should train and I hope you guys can help me out. I don't know that much about training for this distance although I have picked up a few things from reading about the training weeks of Koby, Mac, Tri-man and others who have had shorter distance concentrations. I figure the bulk of the training should be tempo and interval stuff. Maybe I can find a good hill too. I'm not really sure what else I should do. I don't know how important recovery runs would be and I'm not even sure if I should do a weekly long run.

If anyone knows a good training template for what I'm trying to accomplish, please let me know. I also wouldn't mind a good book recommendation although keep in mind that I am 42 and might not be able to train like a 15 year old could.

I suppose I should also pick up a new pair of shoes as currently I only run in a clunky pair of trainers.

 

[2Young2BBald]

Thanks again for the 400 advice all. I let my son know I was seeking some additional feedback and his response was "Dad, I don't think when I run", I LOVE this attitude. What I told him was, that I want to give him some bits and pieces of things he can think about before he runs so they will come out instinctively when he is running (with his brain off).

As for the medals, my wife bought a couple of cheap 4 picture, picture frames and I mounted even cheaper small drawer pulls below the picture. We hang the "special" medals there with a picture from the event. We've made ones for each of the kids as well. The retired medals get hung on nails on the gear rack I built in the basement to hold all my crap.

 

[Workhorse]

Wow. I just found out that the niece and sister of one of my Dana Farber teammates were badly hurt in the attacks:

http://ctv4.criticalmention.com/playerpage/player?params=Y29sbGVjdGlvbklkPTM2OTI2NyZwYXJ0bmVyVG9rZW49OGEzNThjMTAzYzJhOWYzNDAxM2UxZGI0YzAwMjY1NmQ=

This so easily could have been my family.

I'm planning on contributing to their recovery fund. Here's the link if you're interested (PS, the link is legit and was passed along by Dana Farber):

http://www.gofundme.com/CelesteandSydney

 

[koby925]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed. My fall marathon isn't until November 10 so I won't need to start getting serious about that until late July or August. My primary goal will be to run the fastest 5K I can. I haven't picked the races yet but I plan to sign up for about 5 5Ks between now and then. I'll also throw in a couple of other races - likely a 5 miler and maybe a 10K.

I'm not sure how I should train and I hope you guys can help me out. I don't know that much about training for this distance although I have picked up a few things from reading about the training weeks of Koby, Mac, Tri-man and others who have had shorter distance concentrations. I figure the bulk of the training should be tempo and interval stuff. Maybe I can find a good hill too. I'm not really sure what else I should do. I don't know how important recovery runs would be and I'm not even sure if I should do a weekly long run.

If anyone knows a good training template for what I'm trying to accomplish, please let me know. I also wouldn't mind a good book recommendation although keep in mind that I am 42 and might not be able to train like a 15 year old could.

I suppose I should also pick up a new pair of shoes as currently I only run in a clunky pair of trainers.

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over.

Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day.

And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

 

[Hang 10]

My wife makese a big deal of the medals, likes to hang them around the house and on the rearview mirrors, etc. I feel like a goof making a big deal about local 5k events. But I am damn proud of the Half Marathon medal.

My wife does the same thing. She hung them all by the front door. It's kinda of embarrassing really...I almost feel the need to tell people that I didn't hang them up. My 5 year old daughter loves it though...she's hung hers next to mine.

 

[Juxtatarot]

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over. Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day. And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

Thanks. That sounds about right to me. What kind of paces should I attempt relative to 5K goal pace? How long of intervals and how many? I realize that I should mix it up some but what might be a good starting point to try?

 

[Hang 10]

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over.

Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day.

And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

Thanks. That sounds about right to me. What kind of paces should I attempt relative to 5K goal pace? How long of intervals and how many? I realize that I should mix it up some but what might be a good starting point to try?

http://www2.furman.edu/sites/first/Documents/5K%20Training%20Program-metric.pdf

 

[beer 302]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed.

I'm not sure how I should train and I hope you guys can help me out.

You & Ned should get shirts made up, Summer of Speed sounds cool

Me only advice to you? Lite your shirt on fire, run until it is out. Lather, rinse, repeat. Good luck

 

[beer 302]

Wow. I just found out that the niece and sister of one of my Dana Farber teammates were badly hurt in the attacks:

http://ctv4.criticalmention.com/playerpage/player?params=Y29sbGVjdGlvbklkPTM2OTI2NyZwYXJ0bmVyVG9rZW49OGEzNThjMTAzYzJhOWYzNDAxM2UxZGI0YzAwMjY1NmQ=

This so easily could have been my family.

I'm planning on contributing to their recovery fund. Here's the link if you're interested (PS, the link is legit and was passed along by Dana Farber):

http://www.gofundme.com/CelesteandSydney

So sorry to read this Workhorse. I pray daily for all the victims but names & faces make it a whole lot more personal. Celeste & Sydney will be on the list.

 

[Juxtatarot]

http://www2.furman.edu/sites/first/Documents/5K%20Training%20Program-metric.pdf

Thanks. Can you help me with the abbreviations? Is LT lactate threshold? What does ST stand for?

 

[Hang 10]

http://www2.furman.edu/sites/first/Documents/5K Training Program-metric.pdf

Thanks. Can you help me with the abbreviations? Is LT lactate threshold? What does ST stand for?

LT - Long Tempo = 5k pace + 50 secondsMT - Medium Tempo = 5k pace + 35 seconds

ST - Short Tempo = 5k pace + 20 seconds

ETA: I have a copy with standard measurements and your suggested pace at each interval saved to my computer. PM me and I can email it to you if you want it.

 

[koby925]

If you are training for a 5k, depending on the distance, I'd try to get close to 5k pace. Slower if you are doing tempo or a long interval of say 1200-2000m. But maybe faster if you are towards the end of a workout or shorter intervals.

I started logging runs and workouts last year - another thing I never did back in the day - on runningahead.com. If you're interested, Jux, I can copy some of the workouts I was doing with a group when I was doing mostly 5ks last spring/summer ...or I can PM you to spare everyone else.

 

[Ned]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed. My fall marathon isn't until November 10 so I won't need to start getting serious about that until late July or August. My primary goal will be to run the fastest 5K I can. I haven't picked the races yet but I plan to sign up for about 5 5Ks between now and then. I'll also throw in a couple of other races - likely a 5 miler and maybe a 10K.

I'm not sure how I should train and I hope you guys can help me out. I don't know that much about training for this distance although I have picked up a few things from reading about the training weeks of Koby, Mac, Tri-man and others who have had shorter distance concentrations. I figure the bulk of the training should be tempo and interval stuff. Maybe I can find a good hill too. I'm not really sure what else I should do. I don't know how important recovery runs would be and I'm not even sure if I should do a weekly long run.

If anyone knows a good training template for what I'm trying to accomplish, please let me know. I also wouldn't mind a good book recommendation although keep in mind that I am 42 and might not be able to train like a 15 year old could.

I suppose I should also pick up a new pair of shoes as currently I only run in a clunky pair of trainers.

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over.

Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day.

And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

Even focusing on 5K type racing, ~80% of your weekly volume should be endurance based IMO. I've been sketching out some training weeks in anticipation of starting this in May. I'm still kicking the tires, but I'm roughly looking at something like:

Mon - SRD

Tue - Intervals (some varying combinations of 400m, 800m, 1600m).

Wed - 5mi Recovery (may do SRD to start since I'm not used to intervals)

Thu - Pfitz style LT

Fri - MLR (8-10mi)

Sat - 5mi Recovery

Sun - LR (12-15mi)

The intervals pacing would depend on the length of the intervals (I'm shooting for 19x 5K):

400 ~ 1:25 (roughly 1mi pace)

800 ~ 3:00 (roughly 2mi pace)

1600 ~ 6:20 (slightly faster than 5K pace)

I know there's a strong FIRST following, but 3 days/week just isn't for me. I'd lose my mind. :endorphinejunky:

 

[Hang 10]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed. My fall marathon isn't until November 10 so I won't need to start getting serious about that until late July or August. My primary goal will be to run the fastest 5K I can. I haven't picked the races yet but I plan to sign up for about 5 5Ks between now and then. I'll also throw in a couple of other races - likely a 5 miler and maybe a 10K. I'm not sure how I should train and I hope you guys can help me out. I don't know that much about training for this distance although I have picked up a few things from reading about the training weeks of Koby, Mac, Tri-man and others who have had shorter distance concentrations. I figure the bulk of the training should be tempo and interval stuff. Maybe I can find a good hill too. I'm not really sure what else I should do. I don't know how important recovery runs would be and I'm not even sure if I should do a weekly long run. If anyone knows a good training template for what I'm trying to accomplish, please let me know. I also wouldn't mind a good book recommendation although keep in mind that I am 42 and might not be able to train like a 15 year old could. I suppose I should also pick up a new pair of shoes as currently I only run in a clunky pair of trainers.

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over. Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day. And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

Even focusing on 5K type racing, ~80% of your weekly volume should be endurance based IMO. I've been sketching out some training weeks in anticipation of starting this in May. I'm still kicking the tires, but I'm roughly looking at something like: Mon - SRDTue - Intervals (some varying combinations of 400m, 800m, 1600m). Wed - 5mi Recovery (may do SRD to start since I'm not used to intervals)Thu - Pfitz style LTFri - MLR (8-10mi)Sat - 5mi RecoverySun - LR (12-15mi) The intervals pacing would depend on the length of the intervals (I'm shooting for 19x 5K): 400 ~ 1:25 (roughly 1mi pace)800 ~ 3:00 (roughly 2mi pace)1600 ~ 6:20 (slightly faster than 5K pace) I know there's a strong FIRST following, but 3 days/week just isn't for me. I'd lose my mind. :endorphinejunky:

You're going to run 40 miles a week to train for a 5k? That may be the way to go but I'm not sure more slow miles are gonna make you faster in the 5k.

 

[sho nuff]

Wow. I just found out that the niece and sister of one of my Dana Farber teammates were badly hurt in the attacks:

http://ctv4.criticalmention.com/playerpage/player?params=Y29sbGVjdGlvbklkPTM2OTI2NyZwYXJ0bmVyVG9rZW49OGEzNThjMTAzYzJhOWYzNDAxM2UxZGI0YzAwMjY1NmQ=

This so easily could have been my family.

I'm planning on contributing to their recovery fund. Here's the link if you're interested (PS, the link is legit and was passed along by Dana Farber):

http://www.gofundme.com/CelesteandSydney

So sorry to read this Workhorse. I pray daily for all the victims but names & faces make it a whole lot more personal. Celeste & Sydney will be on the list.

Kids heard and saw just enough of things to know something bad happened and people were hurt...have added those hurt to their prayers each night. (though, when they do this...I wonder where all this sweetness goes during the day when they are going absolutely nuts trying to annoy the crap out of each other).

 

[Ned]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed. My fall marathon isn't until November 10 so I won't need to start getting serious about that until late July or August. My primary goal will be to run the fastest 5K I can. I haven't picked the races yet but I plan to sign up for about 5 5Ks between now and then. I'll also throw in a couple of other races - likely a 5 miler and maybe a 10K. I'm not sure how I should train and I hope you guys can help me out. I don't know that much about training for this distance although I have picked up a few things from reading about the training weeks of Koby, Mac, Tri-man and others who have had shorter distance concentrations. I figure the bulk of the training should be tempo and interval stuff. Maybe I can find a good hill too. I'm not really sure what else I should do. I don't know how important recovery runs would be and I'm not even sure if I should do a weekly long run. If anyone knows a good training template for what I'm trying to accomplish, please let me know. I also wouldn't mind a good book recommendation although keep in mind that I am 42 and might not be able to train like a 15 year old could. I suppose I should also pick up a new pair of shoes as currently I only run in a clunky pair of trainers.

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over. Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day. And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

Even focusing on 5K type racing, ~80% of your weekly volume should be endurance based IMO. I've been sketching out some training weeks in anticipation of starting this in May. I'm still kicking the tires, but I'm roughly looking at something like: Mon - SRDTue - Intervals (some varying combinations of 400m, 800m, 1600m). Wed - 5mi Recovery (may do SRD to start since I'm not used to intervals)Thu - Pfitz style LTFri - MLR (8-10mi)Sat - 5mi RecoverySun - LR (12-15mi) The intervals pacing would depend on the length of the intervals (I'm shooting for 19x 5K): 400 ~ 1:25 (roughly 1mi pace)800 ~ 3:00 (roughly 2mi pace)1600 ~ 6:20 (slightly faster than 5K pace) I know there's a strong FIRST following, but 3 days/week just isn't for me. I'd lose my mind. :endorphinejunky:

You're going to run 40 miles a week to train for a 5k? That may be the way to go but I'm not sure more slow miles are gonna make you faster in the 5k.

I'd argue the opposite. Ignoring endurance work isn't going to allow you to run your fastest 5K.

 

[MAC_32]

Speedguys, can I get a bit more coaching advice for my son? Since over Sanding his first 800, he has been training a lot more distance and I think is learning how to pace himself. Due to snow and rain cancelling events, there had not been another meet until yesterday. Without a chance to race and prove himself, coaches had let him know he'd likely run a JV 200 and 4x400. He was bummed, but understood. Well, a half hour before the meet, he was told he'll be the 3rd Varsity runner in the 400 and run a JV 4x400. Like the 4x800, he had never raced that distance before. Unlike the 4x800, though, he did really well yesterday finishing first for his team and 3rd overall with a 56:10. This puts him less than a second away from cracking the top 10 freshmen of the last 20 years. He then ran a split of around 58 for his leg of the 4x400. From my observation, in both 400s his form began to fail a bit going into the third turn and correcting itself as he kicked for home on the straight away. Is there a tip, trick or word of advice I can share with him to help maintain form and are there ideas why form would fail at that point (other than a lack of familiarity with that distance and fatigue)?

Very common. Fatigue and unfamiliarity with the race likely the primary cause. Kinda like the 800, the 400 is a little more determination than raw talent. The difference between good and great is saying f u or putting your head down and slowing up when the pain hits around the 275 m mark. Definitely agree with the sling shot approach to the final turn too.

If I were to give him any advice it would simply be - don't look down.

 

[Workhorse]

If you are training for a 5k, depending on the distance, I'd try to get close to 5k pace. Slower if you are doing tempo or a long interval of say 1200-2000m. But maybe faster if you are towards the end of a workout or shorter intervals.

I started logging runs and workouts last year - another thing I never did back in the day - on runningahead.com. If you're interested, Jux, I can copy some of the workouts I was doing with a group when I was doing mostly 5ks last spring/summer ...or I can PM you to spare everyone else.

I'd be very interested in this program as well. I'm working on short distances until the fall too.

 

[Juxtatarot]

If you are training for a 5k, depending on the distance, I'd try to get close to 5k pace. Slower if you are doing tempo or a long interval of say 1200-2000m. But maybe faster if you are towards the end of a workout or shorter intervals.

I started logging runs and workouts last year - another thing I never did back in the day - on runningahead.com. If you're interested, Jux, I can copy some of the workouts I was doing with a group when I was doing mostly 5ks last spring/summer ...or I can PM you to spare everyone else.

I'd be very interested in this program as well. I'm working on short distances until the fall too.

Another Summer of Speed recruit!

 

[BassNBrew]

Can't ever take this ability for granted.

I say thanks everyday. My brother lost his leg in his 20's. He never was a great athlete but I bet if you gave him the opportunity for one day, he'd run until his heart blew up.

I

hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

I would expect no less from well, da man!

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

Dude I'd be wearing whatever medal you got from that 100 miler every day to work.

As Steve mentioned, it's a pretty sweet looking buckle so hell yea! I could have swim trunks on and I'd be wearing that belt!

Actually, here's the buckle the "fast" dudes get :flex: How's that for obnoxious???http://mistertristan.blogspot.com/2011/04/good-luck-umstead-runners.html

 

[Sand]

My wife makese a big deal of the medals, likes to hang them around the house and on the rearview mirrors, etc. I feel like a goof making a big deal about local 5k events. But I am damn proud of the Half Marathon medal.

My wife does the same thing. She hung them all by the front door. It's kinda of embarrassing really...I almost feel the need to tell people that I didn't hang them up. My 5 year old daughter loves it though...she's hung hers next to mine.

My Bourbon Chase one is at the office hanging up. You know, 'cause that one ruled and, personally, I ran the living #### out of those three legs. The rest I have no idea.

 

[Workhorse]

If you are training for a 5k, depending on the distance, I'd try to get close to 5k pace. Slower if you are doing tempo or a long interval of say 1200-2000m. But maybe faster if you are towards the end of a workout or shorter intervals.

I started logging runs and workouts last year - another thing I never did back in the day - on runningahead.com. If you're interested, Jux, I can copy some of the workouts I was doing with a group when I was doing mostly 5ks last spring/summer ...or I can PM you to spare everyone else.

I'd be very interested in this program as well. I'm working on short distances until the fall too.

Another Summer of Speed recruit!

Right on! Goal is to break 21 minutes for the first time.

 

[Sand]

Can't ever take this ability for granted.

I say thanks everyday. My brother lost his leg in his 20's. He never was a great athlete but I bet if you gave him the opportunity for one day, he'd run until his heart blew up.

>I

hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

lockquote>I would expect no less from well, da man!

>

I hang my medals, trophies, etc around the home in obnoxious places so the teenage boys in in the house and my gf know whose da man.

Dude I'd be wearing whatever medal you got from that 100 miler every day to work.

As Steve mentioned, it's a pretty sweet looking buckle so hell yea! I could have swim trunks on and I'd be wearing that belt!

Actually, here's the buckle the "fast" dudes get :flex: How's that for obnoxious???http://mistertristan.blogspot.com/2011/04/good-luck-umstead-runners.html

Ridiculously awesome.

 

[BassNBrew]

They sent me a certificate of completion with placement too. I can scan that and find a way to post it before hanging it on my front door. :snicker:

 

[SFBayDuck]

If you are training for a 5k, depending on the distance, I'd try to get close to 5k pace. Slower if you are doing tempo or a long interval of say 1200-2000m. But maybe faster if you are towards the end of a workout or shorter intervals.

I started logging runs and workouts last year - another thing I never did back in the day - on runningahead.com. If you're interested, Jux, I can copy some of the workouts I was doing with a group when I was doing mostly 5ks last spring/summer ...or I can PM you to spare everyone else.

I'd be very interested in this program as well. I'm working on short distances until the fall too.

Another Summer of Speed recruit!

Assuming my IT band heals up soon, I'm planning the Summer of Hills. Hillier long runs runs. Specific power hiking workouts up steep grades. Shorter hill repeats. If I see a grade, I will attack it!

Actually, here's the buckle the "fast" dudes get :flex: How's that for obnoxious???http://mistertristan.blogspot.com/2011/04/good-luck-umstead-runners.html

That's awesome. I'd definitely bust that out on occasion!

 

[mr. furley]

On the lighter side - I guess this army guy chose the right person to help out... Yowza.

Few things...lol at his pose in that one picture...the old resting the chin on the fist.

Her first picture...her face looks like she is 40 in that one...

Still...very cool of him.

nice boob job

 

[Hang 10]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed. My fall marathon isn't until November 10 so I won't need to start getting serious about that until late July or August. My primary goal will be to run the fastest 5K I can. I haven't picked the races yet but I plan to sign up for about 5 5Ks between now and then. I'll also throw in a couple of other races - likely a 5 miler and maybe a 10K. I'm not sure how I should train and I hope you guys can help me out. I don't know that much about training for this distance although I have picked up a few things from reading about the training weeks of Koby, Mac, Tri-man and others who have had shorter distance concentrations. I figure the bulk of the training should be tempo and interval stuff. Maybe I can find a good hill too. I'm not really sure what else I should do. I don't know how important recovery runs would be and I'm not even sure if I should do a weekly long run. If anyone knows a good training template for what I'm trying to accomplish, please let me know. I also wouldn't mind a good book recommendation although keep in mind that I am 42 and might not be able to train like a 15 year old could. I suppose I should also pick up a new pair of shoes as currently I only run in a clunky pair of trainers.

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over. Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day. And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

Even focusing on 5K type racing, ~80% of your weekly volume should be endurance based IMO. I've been sketching out some training weeks in anticipation of starting this in May. I'm still kicking the tires, but I'm roughly looking at something like: Mon - SRDTue - Intervals (some varying combinations of 400m, 800m, 1600m). Wed - 5mi Recovery (may do SRD to start since I'm not used to intervals)Thu - Pfitz style LTFri - MLR (8-10mi)Sat - 5mi RecoverySun - LR (12-15mi) The intervals pacing would depend on the length of the intervals (I'm shooting for 19x 5K): 400 ~ 1:25 (roughly 1mi pace)800 ~ 3:00 (roughly 2mi pace)1600 ~ 6:20 (slightly faster than 5K pace) I know there's a strong FIRST following, but 3 days/week just isn't for me. I'd lose my mind. :endorphinejunky:

You're going to run 40 miles a week to train for a 5k? That may be the way to go but I'm not sure more slow miles are gonna make you faster in the 5k.

I'd argue the opposite. Ignoring endurance work isn't going to allow you to run your fastest 5K.

But what makes your 5k training plan different from one you'd do for a half marathon? I'm pretty sure putting in an 8 mile run every saturday would give me plenty of endurance for a 19 minute race. At some point, those 15 milers are going to prevent you from giving your A-game for your speed work. I just feel like speed and rest is the way to go for a 5k.

 

[Ned]

OK, so after all this soreness goes away, I'm going to start training for my Summer of Speed. My fall marathon isn't until November 10 so I won't need to start getting serious about that until late July or August. My primary goal will be to run the fastest 5K I can. I haven't picked the races yet but I plan to sign up for about 5 5Ks between now and then. I'll also throw in a couple of other races - likely a 5 miler and maybe a 10K. I'm not sure how I should train and I hope you guys can help me out. I don't know that much about training for this distance although I have picked up a few things from reading about the training weeks of Koby, Mac, Tri-man and others who have had shorter distance concentrations. I figure the bulk of the training should be tempo and interval stuff. Maybe I can find a good hill too. I'm not really sure what else I should do. I don't know how important recovery runs would be and I'm not even sure if I should do a weekly long run. If anyone knows a good training template for what I'm trying to accomplish, please let me know. I also wouldn't mind a good book recommendation although keep in mind that I am 42 and might not be able to train like a 15 year old could. I suppose I should also pick up a new pair of shoes as currently I only run in a clunky pair of trainers.

I wouldn't lose the long run. In fact, I've been trying to incorporate the long runs into my training and that was even before I was contemplating a Marathon. I don't think I did enough of them last year. It will be beneficial for the 5k while still keeping you used to long runs so you're not starting the marathon training again all over. Definitely think probably shorter intervals and tempos than you are used to. I generally try to run about 3 miles total of intervals. And 2-4 mile tempos when I do them. If I didn't have a race, I tried to do 1 interval and 1 tempo a week. If I had a race, I'd drop one of the two speed sessions. And again, doing strides or short sprints or whatever you want to call them at the end of some easy/distance runs is a good idea. Not all out, but more like 80% to stride out (hence the name striders) and get the legs turning over some. Just enough so that there's some benefit but you won't be limping from it the next day. And I have 3 pairs of shoes (well 4 since I have sprinter spikes I rarely break out) - trainers (Mizuno Wave Precision) for most runs, lighter trainers (Nike Frees for occassional mixing it up or tempo runs) and racing/speed workout shoes (Wave Mushas). The racing shoes I wear aren't even as light as some light trainers, but they're enough for me to tell the difference. And I have worn them in anything from 200-400 intervals to a Half marathon, so I think they're pretty versatile.

Even focusing on 5K type racing, ~80% of your weekly volume should be endurance based IMO. I've been sketching out some training weeks in anticipation of starting this in May. I'm still kicking the tires, but I'm roughly looking at something like: Mon - SRDTue - Intervals (some varying combinations of 400m, 800m, 1600m). Wed - 5mi Recovery (may do SRD to start since I'm not used to intervals)Thu - Pfitz style LTFri - MLR (8-10mi)Sat - 5mi RecoverySun - LR (12-15mi) The intervals pacing would depend on the length of the intervals (I'm shooting for 19x 5K): 400 ~ 1:25 (roughly 1mi pace)800 ~ 3:00 (roughly 2mi pace)1600 ~ 6:20 (slightly faster than 5K pace) I know there's a strong FIRST following, but 3 days/week just isn't for me. I'd lose my mind. :endorphinejunky:

You're going to run 40 miles a week to train for a 5k? That may be the way to go but I'm not sure more slow miles are gonna make you faster in the 5k.

I'd argue the opposite. Ignoring endurance work isn't going to allow you to run your fastest 5K.

But what makes your 5k training plan different from one you'd do for a half marathon? I'm pretty sure putting in an 8 mile run every saturday would give me plenty of endurance for a 19 minute race. At some point, those 15 milers are going to prevent you from giving your A-game for your speed work. I just feel like speed and rest is the way to go for a 5k.

Yeah, an 8 miler once a week is just fine. I want to get more than just fine and believe that a huge aerobic base is the key ingredient for everything 5K and up. I don't think you're getting there with just one 8mi LR per week. I also think a 15mi LR two days before an interval workout (with a rest day in between) won't have much impact. I'd be running longer than 40mpw for a HM. Most likely 55 or so. Why do elite milers put in 75+ MPW for a 4:00 race? Or Galen Rupp doing 100mpw for a 27:00 race? They're extreme examples, but you get the point.

 

[SteveC702]

Pfitzinger has a book on general road racing for 5K-Half. I actually like that book more than Advanced Marathoning.

I think the general consensus is that long runs are necessary for even milers/5K types, not as long as marathoners but most programs I have seen has a long run anywhere from 10-12 miles up to 15-18 miles.

 

[koby925]

For the Summer of Speed guys. Maybe it can help...Ok, I took what I thought was the most relevant portion of my 5k training last year. Picking it up in mid Feb 2012 when my mileage got consistent. Giving the total mileage, speed work and races (bolded) in each week...

2/20 – 42.3 miles, 3xMile with 3 min rest between each - 5:49, 5:50, 5:48

2/27 – 36.2 miles, no speed

3/5 – 41.1 – speed Tuesday 3 x Mile with 3 min rest between – 5:54, 5:42, 5:48, 5k on Saturday 3/11 in 18:13

3/12 – 43 – speed Thursday 6x400 with 200 jog rest between – 81, 81, 80, 81, 76, 73

3/19 – 31.2 – speed Weds – goal was 6x800 with 2:30 rest but cut it way short (probably because I ran this too fast for the fitness I had)...2:46, 2;48, 80 (400m), 80 (400m), 2:43, Sunday 2 Mile tempo in 11:30

3/26 – 37 – speed Friday 3x1600 on track with 800m run rest 5:43, 5:41, 5:31 – too much rest in retrospect

4/2 – 40.7 – this is when I really started running group speedwork on Tuesday – 2400, 1600, 800 with 400m run rest between in 9:03 (went out in 6:08 mile and closed faster), 5:46, 2:41, Friday 10x300 on my own – first 8 were 56-58, last two were 54, 53

4/9 – 43 – Tuesday 3x1600 with 2:30 run rest 5:32, 5:40, 5:22, Friday 6x200 with 200 jog rest in 35, 35, 34, 35, 33, 32

4/16 – 43.2 – Tues – 3 sets of 4x400 progression intervals – i.e. go faster as the set goes on and run each set faster than the last. 100m jog between reps, 400m jog between sets Set 1 - 89, 89, 86, 79. Set 2 – 87, 86, 82, 77. Set 3 – 85, 84, 80, 68. Big fan of this workout. Friday 6x200m with 200m run rest in 32-33 with last one in 31. Sunday 4/22 5k (I know I know, too much speed in this week which would explain the result...18:30) - I probably did too much speed this week but it was a great training week to set me up for later

4/23 – 32.1 – Tues – 4x400 5k pace, Mile 5k or faster, 4x400 5k or faster - 200m jog between the 400s and 800m jog between the sets. Set 1 – 88-90, Mile – 5:32, Set 3 – 88, 87, 82, 68

4/30 – 33.8 - Tues 5 x 1000m workout with 400m run in between. Goal was to do first 400m around 6 min pace (90) and then speed up 3:36, 3:37, 3:35, 3:33, 3:19, Race Saturday 5/5 – 17:44

5/7 – 39.7 – Tues 2x400 with 200 rest, 4x800 with 400 rest, 2x400 with 200 rest getting progressively faster. 88, 85...2:49, 2:46, 2:39, 2:32...74, 72, Friday 10x400 with 200 run rest 74,76,75,75,74,75,75,74,73,67

5/14 – 42.8 – Weds race 5/16 17:22

5/21 – 18.9 – I tried to somewhat taper for this last 5k in the series I did and give a shot at low or possibly sub 17 – only did one modest speed workout of 6x200 on Tues in 32-33. Race day was probably the hottest and most humid day of last summer 5/26 5k 17:42 – I think this was my best effort – I beat a couple guys who beat me last race

Then I took a bit of a break from speed and dropped mileage for a few weeks, picking it back up end of June with the goal of the Philly half in September. On longer training (mileage in the mid 40s to mid 50s with more long runs and long tempo):

7/4 10k – 37:44 on another hot humid day

8/18 5k – 17:32 - this would support the theory that strength training does not have to be a detriment to your 5ks. I didn’t do much short speed at all until 8x200s the Tuesday before this 5k. Turns out I felt good at the end and had a lot left in the tank and still only missed my season and old man best by 10 seconds when I was not going to PR really, just to do something short before the Half

 

[prosopis]

Signing up for the 2013 Gabe Zimmerman Triple Crown. This includes a 5K that is usually run in 100+ temps,a hilly 8 miler, and a half with A mountain in the middle. I am happy and grateful to be able to do it again.

The 2013 Gabe Zimmerman includes three events celebrating the spirit of Gabe Zimmerman and the best of Tucson:
June 1, 2013 TMC Meet Me Downtown 5k Night Run/Walk

September 2, 2013 TMC Saguaro National Park Labor Day 8-Miler & 5k

October 20, 2013 TMC Get Moving Tucson Half-Marathon Event featuring TMC A-Mountain Half-Marathon, Tucson Lifestyle 5k, and Cox Charities 1-mile

 

[Sand]

<p>21 mile <a href="http://app.strava.com/activities/49498526">ride</a> tonight - 2600ft of climbing.  Felt like ### about halfway in, but until then did pretty good.  BnB - did set a new PR up one climb by 15 seconds and a new 3 minute power PR at 375W.  Not bad!</p>

<p> </p>

<p>Sadly, among the group I was with that PR was only mid-pack up the hill.  Ridiculously fast guys.</p>

 

[Juxtatarot]

Pfitzinger has a book on general road racing for 5K-Half. I actually like that book more than Advanced Marathoning.

I think the general consensus is that long runs are necessary for even milers/5K types, not as long as marathoners but most programs I have seen has a long run anywhere from 10-12 miles up to 15-18 miles.

This one? I considered buying it last year but was hesitant since it hasn't been updated since 1998.

 

[sho nuff]

Pfitzinger has a book on general road racing for 5K-Half. I actually like that book more than Advanced Marathoning.

I think the general consensus is that long runs are necessary for even milers/5K types, not as long as marathoners but most programs I have seen has a long run anywhere from 10-12 miles up to 15-18 miles.

This one? I considered buying it last year but was hesitant since it hasn't been updated since 1998.

I was going to get that one...but don't think I qualify...as I tend to joke a lot.