Ran a 10k in June (4 Viewers)

[CGRdrJoe]

6 miler today from work to lake merritt, we throw in 4 sets of stair climbs at the half way point before turning back. The weather in Oakland today was amazing, the sun made it feel like mid 70's. The best part of the sun is the layers that are shed while running around the lake, I always seem to run faster when behind...nevermind! I'm already back to an 8:30 pace so now I just need to get back to about 8:15 and I'll be where I was pre flu. Still plenty of time before the Marin Half Marathon

Oaklands Cleveland Cascades:

http://ww3.hdnux.com/photos/10/15/32/2152114/5/628x471.jpg

 

[beer 302]

This tradeshow has been epic...as far as working out the liver. Ran a mile fun run on Monday (8:30 btw) and that's been it this week. Snow has pushed us all back a day so not leaving Orlando till tomorrow. Woke up today at 10:30, left the room at 5 to see who is still here, grabbed 3 beers, heading back to bed.

 

[Ned]

5 miler along the beach in San Diego this morning, and now I'm sitting on a brewpub deck overlooking the ocean having lunch in 80 degree weather after a client meeting. I gotta visit here more often.

I know, I know :finger:

Eat ####.

 

[Sand]

3 hour ride today. Bike endurance sucks - to be expected. But after gong to a (really not fun) funeral for a good friend I bagged the rest of the day and hit the bike. Other than crawling up the last hill and freezing on the last descent it was a nice ride. Hit the two hardest hills in Bham, so at least it wasn't a wuss ride.

 

[chauncey]

I signed up for a half marathon on 2/23 just to get my butt in gear and get a "baseline" time. Plan is to train for a half in May/June with the goal of

 

[chauncey]

Looks like that did not all post..... With the goal of <2hr time.

2 questions:

1. The race on 2/23 I'm not concerned with time, just want to get in the 13.1 injury free. Put in 20 miles each past 2 weeks, this week is 5mi/Mon,8mi/Wed,10mi/Sat, 5k/Sun. Since race is week from Sunday should I try to get in a 12-13 mi run next week or just do a few 4-6 mi runs. I'm a beginner, 10-11 min pace currently on 5+mi runs, did a half in 2012 at 2:14.

2. Any recommendations on training plans for a half <2hr for beginners? Runkeeper has a 13wk plan that looks good and I like because I can lace up and hit start.

Thanks 10krs for any advice.

 

[FUBAR]

I signed up for a half marathon on 2/23 just to get my butt in gear and get a "baseline" time. Plan is to train for a half in May/June with the goal of

finishing the sentence?

 

[FUBAR]

Any recommendations on training plans for a half <2hr for beginners? Runkeeper has a 13wk plan that looks good and I like because I can lace up and hit start.

I like to create my own plans based off of a few key concepts, but if you're looking for a schedule, http://halhigdon.com/ provides different plans for different abilities / goals.

 

[tri-man 47]

Looks like that did not all post..... With the goal of <2hr time.

2 questions:

1. The race on 2/23 I'm not concerned with time, just want to get in the 13.1 injury free. Put in 20 miles each past 2 weeks, this week is 5mi/Mon,8mi/Wed,10mi/Sat, 5k/Sun. Since race is week from Sunday should I try to get in a 12-13 mi run next week or just do a few 4-6 mi runs. I'm a beginner, 10-11 min pace currently on 5+mi runs, did a half in 2012 at 2:14.

2. Any recommendations on training plans for a half <2hr for beginners? Runkeeper has a 13wk plan that looks good and I like because I can lace up and hit start.

Thanks 10krs for any advice.

No, I wouldn't squeeze in another long run. If you can do 10 this Saturday, you'll be able to stretch it to 13.1 on race day. Remember, your goal is 'injury free.' Next week is not true training ...it's just staying loose, relaxed, and rested. Do well!!

And I like the Higdon plans, too.

 

[IvanKaramazov]

Looks like that did not all post..... With the goal of <2hr time.

2 questions:

1. The race on 2/23 I'm not concerned with time, just want to get in the 13.1 injury free. Put in 20 miles each past 2 weeks, this week is 5mi/Mon,8mi/Wed,10mi/Sat, 5k/Sun. Since race is week from Sunday should I try to get in a 12-13 mi run next week or just do a few 4-6 mi runs. I'm a beginner, 10-11 min pace currently on 5+mi runs, did a half in 2012 at 2:14.

2. Any recommendations on training plans for a half <2hr for beginners? Runkeeper has a 13wk plan that looks good and I like because I can lace up and hit start.

Thanks 10krs for any advice.

No, I wouldn't squeeze in another long run. If you can do 10 this Saturday, you'll be able to stretch it to 13.1 on race day. Remember, your goal is 'injury free.' Next week is not true training ...it's just staying loose, relaxed, and rested. Do well!!

And I like the Higdon plans, too.

This. The cliché about how the hay is already in the barn applies here.

 

[ChiefD]

Had a nice tempo run last night. I think this was the first run I've had since I've started running slow where I noticed I could pick up my pace and still have my heart rate stay at a lower number. So I think I'm making progress. Of course, it could have been the warmer weather too.

I do have a question though. When you are running based on heart rate, is the goal to maintain the lower heart rate even going up inclines and steep hills? I'm finding on flat ground and downhills I'm hitting 140 or so pretty easily, and can even up my pace to get there. On inclines or hills, unless I walk I'm just not going to hit 140 at this point.

How religious do I need to be on the uphills?

 

[sho nuff]

Looks like that did not all post..... With the goal of <2hr time.

2 questions:

1. The race on 2/23 I'm not concerned with time, just want to get in the 13.1 injury free. Put in 20 miles each past 2 weeks, this week is 5mi/Mon,8mi/Wed,10mi/Sat, 5k/Sun. Since race is week from Sunday should I try to get in a 12-13 mi run next week or just do a few 4-6 mi runs. I'm a beginner, 10-11 min pace currently on 5+mi runs, did a half in 2012 at 2:14.

2. Any recommendations on training plans for a half <2hr for beginners? Runkeeper has a 13wk plan that looks good and I like because I can lace up and hit start.

Thanks 10krs for any advice.

No, I wouldn't squeeze in another long run. If you can do 10 this Saturday, you'll be able to stretch it to 13.1 on race day. Remember, your goal is 'injury free.' Next week is not true training ...it's just staying loose, relaxed, and rested. Do well!!

And I like the Higdon plans, too.

Agreed...as for getting down under 2 hours.

Lets see how this first one goes.

Sure, could give you a plan that adds in speed work and so on...but in the end, Id say your best bet to get down to that is mileage. Lots and lots of mileage.

I like that you are already hitting 8 miles in a midweek run.

Stretch those long runs after you recover from the half...get up in the 16 mile or more range.

Even get that midweek run up to 10 miles.

Not sure how much speedwork will matter til your base is good and up there, plus over such a short period of time. I would guess it would help some, but packing on more miles per week and getting those long runs up there will be more beneficial.

 

[Ned]

Had a nice tempo run last night. I think this was the first run I've had since I've started running slow where I noticed I could pick up my pace and still have my heart rate stay at a lower number. So I think I'm making progress. Of course, it could have been the warmer weather too.

I do have a question though. When you are running based on heart rate, is the goal to maintain the lower heart rate even going up inclines and steep hills? I'm finding on flat ground and downhills I'm hitting 140 or so pretty easily, and can even up my pace to get there. On inclines or hills, unless I walk I'm just not going to hit 140 at this point.

How religious do I need to be on the uphills?

Unless you're hitting hill climbs every mile or so, I wouldn't worry about it too much. Just keep an even effort up the hills and focus on good form. Don't fall into the trap of attacking the hill (it's almost a natural instinct to!).

What was your tempo run? Time, distance, avg pace, and avg HR? What's your pace when you're going slow @ 140?

 

[Ned]

As I looked out at our long ### driveway yesterday, I asked myself "how would BnB approach this?"

I was attacking 12" of wet snow for over 3hrs. Just me and a shovel running/pushing the snow back/forth. It was so heavy the piles were sliding underneath the snow in the grass as it hit. I probably looked like a moron running with a shovel, but it sure beat lifting every shovel full.

I should've wore my HR monitor

 

[jb1020]

3 hour ride today. Bike endurance sucks - to be expected. But after gong to a (really not fun) funeral for a good friend I bagged the rest of the day and hit the bike. Other than crawling up the last hill and freezing on the last descent it was a nice ride. Hit the two hardest hills in Bham, so at least it wasn't a wuss ride.

Thats awesome, I wish MS was blessed with some terrain like that. I have to visit my BIL in Oxford AL in a few weeks. Thinking about taking my bike, but I'm almost certian I wouldn't survive a ride like that. I know I couldn't keep up with him and his group.

 

[ChiefD]

Had a nice tempo run last night. I think this was the first run I've had since I've started running slow where I noticed I could pick up my pace and still have my heart rate stay at a lower number. So I think I'm making progress. Of course, it could have been the warmer weather too.

I do have a question though. When you are running based on heart rate, is the goal to maintain the lower heart rate even going up inclines and steep hills? I'm finding on flat ground and downhills I'm hitting 140 or so pretty easily, and can even up my pace to get there. On inclines or hills, unless I walk I'm just not going to hit 140 at this point.

How religious do I need to be on the uphills?

Unless you're hitting hill climbs every mile or so, I wouldn't worry about it too much. Just keep an even effort up the hills and focus on good form. Don't fall into the trap of attacking the hill (it's almost a natural instinct to!).

What was your tempo run? Time, distance, avg pace, and avg HR? What's your pace when you're going slow @ 140?

It was a 40 minute run. First 20 minutes I ran pretty much based on my heart monitor and trying to maintain around 140. Pace was in the neighborhood of 10:00. My neighborhood has a lot of ups and downs: not many stretches where I'm running flat for long periods of time. As a matter of fact, the longest stretch that I would consider flat is probably .75 mile.

For the next 15 minutes, I started ramping up my pace. After about 12 minutes, I hit my maximum pace and held it for about 4 minutes. At this point my pace was in the neighborhood of 8:00, but there were short bursts where I was in the mid 7's. Then I ramped back down for about 5-6 minutes.

Total distance was 4.26. Average pace when all was said and done was 9:47. This contrasts tremendously to my previous HM training, where I would be pushing an overall pace for a similar run in the mid 8's on average.

One thing I did notice last night was my heart rates have definitely slowed going up hills. Where when I started I was in the 170's, I noticed last night I was in the upper 150's alot. I'm also noticing my legs feel a ton fresher than they normally would.

 

[ChiefD]

As I looked out at our long ### driveway yesterday, I asked myself "how would BnB approach this?"

I was attacking 12" of wet snow for over 3hrs. Just me and a shovel running/pushing the snow back/forth. It was so heavy the piles were sliding underneath the snow in the grass as it hit. I probably looked like a moron running with a shovel, but it sure beat lifting every shovel full.

I should've wore my HR monitor

When we got the deep snow last week, I bet I shoveled 12 times over 2 days. I'm the guy trying to stay ahead of it, and I'm definitely a pusher of snow rather than a lifter of snow. So I can relate.

 

[SFBayDuck]

Looks like that did not all post..... With the goal of <2hr time.

2 questions:

1. The race on 2/23 I'm not concerned with time, just want to get in the 13.1 injury free. Put in 20 miles each past 2 weeks, this week is 5mi/Mon,8mi/Wed,10mi/Sat, 5k/Sun. Since race is week from Sunday should I try to get in a 12-13 mi run next week or just do a few 4-6 mi runs. I'm a beginner, 10-11 min pace currently on 5+mi runs, did a half in 2012 at 2:14.

2. Any recommendations on training plans for a half <2hr for beginners? Runkeeper has a 13wk plan that looks good and I like because I can lace up and hit start.

Thanks 10krs for any advice.

No, I wouldn't squeeze in another long run. If you can do 10 this Saturday, you'll be able to stretch it to 13.1 on race day. Remember, your goal is 'injury free.' Next week is not true training ...it's just staying loose, relaxed, and rested. Do well!!

And I like the Higdon plans, too.

This. The cliché about how the hay is already in the barn applies here.

Agreed. I've heard a rule of thumb that it takes 10 days to fully realize the benefits of a workout, be it a long run, tempo, speed, whatever. So trying to squeeze something in inside that window approaching a race isn't likely to help you at all in terms of fitness, and is probably more likely to be detrimental.

 

[beer 302]

As I looked out at our long ### driveway yesterday, I asked myself "how would BnB approach this?"

I was attacking 12" of wet snow for over 3hrs. Just me and a shovel running/pushing the snow back/forth. It was so heavy the piles were sliding underneath the snow in the grass as it hit. I probably looked like a moron running with a shovel, but it sure beat lifting every shovel full.

I should've wore my HR monitor

Wow, figured you wore it 24/7. Learn something every day.

 

[sho nuff]

As I looked out at our long ### driveway yesterday, I asked myself "how would BnB approach this?"

I was attacking 12" of wet snow for over 3hrs. Just me and a shovel running/pushing the snow back/forth. It was so heavy the piles were sliding underneath the snow in the grass as it hit. I probably looked like a moron running with a shovel, but it sure beat lifting every shovel full.

I should've wore my HR monitor

I can't believe you didn't.

Like Beer said...I just figured you were always wearing it.

 

[Sand]

3 hour ride today. Bike endurance sucks - to be expected. But after gong to a (really not fun) funeral for a good friend I bagged the rest of the day and hit the bike. Other than crawling up the last hill and freezing on the last descent it was a nice ride. Hit the two hardest hills in Bham, so at least it wasn't a wuss ride.

Thats awesome, I wish MS was blessed with some terrain like that. I have to visit my BIL in Oxford AL in a few weeks. Thinking about taking my bike, but I'm almost certian I wouldn't survive a ride like that. I know I couldn't keep up with him and his group.

We are lucky to be at the foot of the Appalachians. Very broken terrain - lots of 300-500ft. hills. Those two I did yesterday (Belmont and Vandiver) have sections at 10%+ for a 3/4 mile or so, so they are tough.

 

[beer 302]

Felt like Christmas coming home today, 2 pair of NB 1260 V2's, 1 pair of Asics Gel Kahana trail shoes, a Nathan HPL 020 hydration vest, pair of tights & a new shirt. Yea me!

 

[Sand]

Felt like Christmas coming home today, 2 pair of NB 1260 V2's, 1 pair of Asics Gel Kahana trail shoes, a Nathan HPL 020 hydration vest, pair of tights & a new shirt. Yea me!

Somebody slipped in the Valentine's gift?

 

[parasaurolophus]

As I looked out at our long ### driveway yesterday, I asked myself "how would BnB approach this?"

I was attacking 12" of wet snow for over 3hrs. Just me and a shovel running/pushing the snow back/forth. It was so heavy the piles were sliding underneath the snow in the grass as it hit. I probably looked like a moron running with a shovel, but it sure beat lifting every shovel full.

I should've wore my HR monitor

My driveway is 180 feet long. I don't own a snowblower and I don't get it plowed. I shovel the whole thing. My shovel has been cracked, glued, duct taped, and reinforced like 10 times. I despise the thought of spending money on removing snow. I will buy 35 pairs of shoes, but won't pay 20 bucks for a new shovel.

This winter sucks for us pushers since the snow isnt going anywhere. I am running out of places to put the stuff. I havent seen the grass since before thanksgiving.

 

[Drifter]

Spent a weekend in Vegas. Almost walked 10k. GB taxis

 

[FUBAR]

Snow and ice yesterday, though a planned rest day.

Cold rain this morning so I'll be hitting the Y un a couple hours. Weights, 30 min bike, 30 min dreadmill.

 

[Miscellaneous]

Ran a 5k Friday morning, and came home to my wife telling me her water broke. Drove to the hospital, and 21 hours later, I have a son!

At about 5:30 am, I was sincerely regretting that I woke up to go on that run the day before.

 

[Sand]

Ran a 5k Friday morning, and came home to my wife telling me her water broke. Drove to the hospital, and 21 hours later, I have a son!

At about 5:30 am, I was sincerely regretting that I woke up to go on that run the day before.

Congrats!

 

[bentley]

Ran a 5k Friday morning, and came home to my wife telling me her water broke. Drove to the hospital, and 21 hours later, I have a son!

At about 5:30 am, I was sincerely regretting that I woke up to go on that run the day before.

Congrats!

I'm running a half marathon tomorrow for the first time in three years.

 

[Prince Myshkin]

Had a 5k scheduled this morning, but it was postponed due to weather...

 

[SFBayDuck]

Congrats Misc!

Unfortunately for me, my planned 22 mile training run for today was detailed by a phone call last night that my dad had fallen, has a skull fracture, had a seizure, and has bleeding on the brain. It happened while he and my mom were on their way from Oregon to Palm Springs, so we hopped in the car and met the helicopter at a hospital in Modesto, and here we sit.

He's stable but sounds like he'll be here for several days. Sucks seeing the parents get old, especially an active guy like my pops (he did his first century ride at the age if 70 2 years ago).

 

[tri-man 47]

Misc - great news, dad!!!

SFDuck - so sorry to hear about your dad. Hopefully they were able to respond in time and minimize the effect.

--

Good luck to the Sunday racers.

 

[IvanKaramazov]

Ran a 5k Friday morning, and came home to my wife telling me her water broke. Drove to the hospital, and 21 hours later, I have a son!

At about 5:30 am, I was sincerely regretting that I woke up to go on that run the day before.

Congrats!

 

[Sand]

Six mile tempo run today. Effort was good, HR was up there, pace was snailish.

 

[Juxtatarot]

Misc - great news, dad!!!

SFDuck - so sorry to hear about your dad. Hopefully they were able to respond in time and minimize the effect.

--

Good luck to the Sunday racers.

My thoughts as well!

 

[FUBAR]

Misc - great news, dad!!!

SFDuck - so sorry to hear about your dad. Hopefully they were able to respond in time and minimize the effect.

--

Good luck to the Sunday racers.

My thoughts as well!

 

[Annyong]

Good luck Bentley

 

[Prince Myshkin]

damn Misc that's fantastic!!!

damn Duck, that sucks!!!

good luck Bentley and anybody else that might be racing tomorrow!

 

[Sand]

Congrats Misc!

Unfortunately for me, my planned 22 mile training run for today was detailed by a phone call last night that my dad had fallen, has a skull fracture, had a seizure, and has bleeding on the brain. It happened while he and my mom were on their way from Oregon to Palm Springs, so we hopped in the car and met the helicopter at a hospital in Modesto, and here we sit.

He's stable but sounds like he'll be here for several days. Sucks seeing the parents get old, especially an active guy like my pops (he did his first century ride at the age if 70 2 years ago).

Somehow missed this - serious thoughts and prayers.

 

[worrierking]

Duck, that's terrible. Good luck. I thought I had problems with my dad, who pissed his pants in line for Burger King Yesterday. I hope I am as oblivious as he is at 86.

Misc, fantastic! You will never forget that race.

Good luck Bentley, we want a race report.

I think I finally solved my hip issue. It is sciatic pain! Never crossed my mind until this week. I have been resting but I might go out for a quick run this morning to test things out.

 

[beer 302]

Ran a 5k Friday morning, and came home to my wife telling me her water broke. Drove to the hospital, and 21 hours later, I have a son!

At about 5:30 am, I was sincerely regretting that I woke up to go on that run the day before.

Whole lotta baby making going on up in here lately, congratulations!!!!!!

Congrats Misc!

Unfortunately for me, my planned 22 mile training run for today was detailed by a phone call last night that my dad had fallen, has a skull fracture, had a seizure, and has bleeding on the brain. It happened while he and my mom were on their way from Oregon to Palm Springs, so we hopped in the car and met the helicopter at a hospital in Modesto, and here we sit.

He's stable but sounds like he'll be here for several days. Sucks seeing the parents get old, especially an active guy like my pops (he did his first century ride at the age if 70 2 years ago).

Wow Duck, sorry to hear that. Having watched my mom go down the road a few years ago it's tough. Hopefully they will patch him up with no harm done, will say a prayer for you and the family.Good luck Bentley and other racers today! Been out of the loop for a while. Brought a chest cold home with me so haven't ran a lick yet, hopefully tomorrow will be better.

 

[spreagle]

As I looked out at our long ### driveway yesterday, I asked myself "how would BnB approach this?"

I was attacking 12" of wet snow for over 3hrs. Just me and a shovel running/pushing the snow back/forth. It was so heavy the piles were sliding underneath the snow in the grass as it hit. I probably looked like a moron running with a shovel, but it sure beat lifting every shovel full.

I should've wore my HR monitor

My driveway is 180 feet long. I don't own a snowblower and I don't get it plowed. I shovel the whole thing. My shovel has been cracked, glued, duct taped, and reinforced like 10 times. I despise the thought of spending money on removing snow. I will buy 35 pairs of shoes, but won't pay 20 bucks for a new shovel.This winter sucks for us pushers since the snow isnt going anywhere. I am running out of places to put the stuff. I havent seen the grass since before thanksgiving.

I've found a push scoop is by far the best for clearing snow. My driveway is 100 feet long and I can beat my neighbors snowblower. The last few years I've piled all the snow into a giant sled hill for the kids, right now the top of the sled hill is at my house gutter elevation. I actually look forward to big snows for the workout and sled hill upgrade. The scoop I use looks something like the one below but they are hard to find at the local hardware store, they'd rather sell snowblowers. The workout is great and you don't have to get your back involved at all. I've cleared 3 feet of snow off the driveway with it.

http://www.scoopsandrakes.com/snow-scoops-shovels.html

 

[bentley]

What a great run this morning. Finished in 1:46:22 which was almost 10 minutes faster than my PR. I'm pretty sure I left some time on the course in the interest of not blowing up. For example, I averaged just over 7 minutes for the final mile.

Mile times

8:16

7:43

8:11

8:26 (serious uphill)

8:14

8:14

7:49

7:54

8:01

8:11

8:16

8:07

7:42

6:23 pace over the final quarter

Weather was in the low 60s so the women were all dressed for warm weather. Insane talent out there. Ran most of it near some gal with a USA triathlon shirt on. Will definitely need to race stalk her when the photos come out.

About 4 IPAs into my post race celebration. I'm taking a nap when my 2 YO son goes down here in about an hour.

 

[Prince Myshkin]

What a great run this morning. Finished in 1:46:22 which was almost 10 minutes faster than my PR. I'm pretty sure I left some time on the course in the interest of not blowing up. For example, I averaged just over 7 minutes for the final mile.

Wow! Fantastic job bentley!!!

 

[ChiefD]

What a great run this morning. Finished in 1:46:22 which was almost 10 minutes faster than my PR. I'm pretty sure I left some time on the course in the interest of not blowing up. For example, I averaged just over 7 minutes for the final mile.

Mile times

8:16

7:43

8:11

8:26 (serious uphill)

8:14

8:14

7:49

7:54

8:01

8:11

8:16

8:07

7:42

6:23 pace over the final quarter

Weather was in the low 60s so the women were all dressed for warm weather. Insane talent out there. Ran most of it near some gal with a USA triathlon shirt on. Will definitely need to race stalk her when the photos come out.

About 4 IPAs into my post race celebration. I'm taking a nap when my 2 YO son goes down here in about an hour.

Nice!

 

[tri-man 47]

What a great run this morning. Finished in 1:46:22 which was almost 10 minutes faster than my PR. I'm pretty sure I left some time on the course in the interest of not blowing up. For example, I averaged just over 7 minutes for the final mile.

Wow! Fantastic job bentley!!!

10 minute PR? yeah, that'll work.

 

[bentley]

Thanks, guys. My goal this spring is to PR in the Half, 10K and 5K. 1/3 out of the way. According to my Garmin, I was only 35 seconds off my 10K PR during the final 10K today. That's the next one up in about a month. Plan to drop my long Sunday run to 8 miles and add a day of speedwork to the training.

I think I'm going to start it up on Tuesday. I honestly feel like I could go around and run another 5 miles or so right now.

 

[Juxtatarot]

Congrats Bentley!

 

[chauncey]

Congrats Bentley on the race and blowing up your PR! A race pic would be nice too when convenient, of USA girl not you.

 

[sho nuff]

Congrats Bentley.

Sorry to hear about your dad's fall Duck. Definitely hoping he gets to doing better.