Ran a 10k in June (3 Viewers)

[Hang 10]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

 

[FUBAR]

Sorry to hear about your sister, FUBAR. I hope she and her family come out of this well.

Sounds like she's got the right attitude, which is 90% of the battle.

Yup. FUBAR, if you don't mind can you elaborate further. Did she catch this early?

We think so. She starts chemo next week. Sounds like she has a good regime set up with some new medications. Our grandmother, mom side, died from breast cancer 30 years ago, so it runs in our family. They will test for the gene, but we haven't heard back yet.

She has the can do spirit and this won't get her down but there will be challenges.

Anyone know the best way to get a charity drive going in support of cancer research for a race that wouldn't already have it going? Thinking of seeking donations for the full IM for the benefit of cancer research. There's already lots of funding for breast cancer, but it would still be therapeutic to do something.

 

[ChiefD]

Sorry to hear about your sister, FUBAR. I hope she and her family come out of this well.

Sounds like she's got the right attitude, which is 90% of the battle.

Yup. FUBAR, if you don't mind can you elaborate further. Did she catch this early?

We think so. She starts chemo next week. Sounds like she has a good regime set up with some new medications. Our grandmother, mom side, died from breast cancer 30 years ago, so it runs in our family. They will test for the gene, but we haven't heard back yet. She has the can do spirit and this won't get her down but there will be challenges.

Anyone know the best way to get a charity drive going in support of cancer research for a race that wouldn't already have it going? Thinking of seeking donations for the full IM for the benefit of cancer research. There's already lots of funding for breast cancer, but it would still be therapeutic to do something.

Prayers coming your way.I've been thinking about fundraising a lot lately when it comes to my running these races. No reason you couldn't start up something tied to the races you do. My idea was to call my fundraising efforts "Buck A Mile", and basically ask friends and family to donate $1 for every mile I run for charity. So for the HM, it would just cost them $13. I couldn't put this together fast enough for this race, but plan to for my fall race.

No reason other FBGers couldn't latch onto this idea if you want. You may think about raising money for families affected by breast cancer, where the money goes to families in need when there is a loss of income due to the treatments and time off from work. Direct funds to those families would be much appreciated I would think.

 

[Sand]

Spreagle - Those are impressive interval sessions. How close are you to sub 20? With your training I'd think that would be obtainable.

2 minutes or so. Heres the problem, I look at running calculators and plug my interval and 1 mile times into it and they say I should be running around 21 for a 5k even into the 20s, but I have trouble breaking 22. 10k is worse. I seem to fade at the longer distances according to the running calculators. Something is off and I haven't quite figured it out. Maybe the calculators aren't calibrated for heavier runners (195+) such as myself? Or I am just weak at longer distances and I need to keep working at it, this is certainly a possibility because I haven't tried longer distances much until this year. Another possibility I've considered is that I may be overheating at bit at the longer runs and I need to find a better way to stay cool, losing a little more weight will help with that, maybe better hydration before running .... I never prepare for my runs, I never stretch, I just do them whenever, even when I'm hungry.

One other thing, maybe this is the problem, my shoes are way too heavy (1 pound each!) but they are comfortable, I figure I would fly with a light shoe but I don't want to make a switch until I'm close. Other shoes compress my toes and irritate nerves in my pinky and second to last pinky toe, my shoes are 4x wide.

Anyways I don't really want to be a pure runner I want to retain some upper body strength so I got that working against me too.

Those running calculators are crap for the short distances. A couple weeks ago I ran 2 miles in just over 12 minutes (6:06 pace) and I was pretty happy with the progress I made toward a 5K PR...until I used a race time predictor. It had me running a 20 minute 5K?? (my PR is 19:11). I entered my most recent half (6:50 pace) and it had me running a 19:21. Go figure.

They're telling you your speed sucks.

I'm telling you their calculator is broken.

I friggin hate those things.

Funny, that calculator nailed my 100 mile time within a minute based on my 5k time.

Do we really need another confirmation that you are cyborg?

 

[Sand]

Sorry to hear about your sister, FUBAR. I hope she and her family come out of this well.

Sounds like she's got the right attitude, which is 90% of the battle.

Yup. FUBAR, if you don't mind can you elaborate further. Did she catch this early?

We think so. She starts chemo next week. Sounds like she has a good regime set up with some new medications. Our grandmother, mom side, died from breast cancer 30 years ago, so it runs in our family. They will test for the gene, but we haven't heard back yet.

She has the can do spirit and this won't get her down but there will be challenges.

Anyone know the best way to get a charity drive going in support of cancer research for a race that wouldn't already have it going? Thinking of seeking donations for the full IM for the benefit of cancer research. There's already lots of funding for breast cancer, but it would still be therapeutic to do something.

Cancer ####### sucks. You have my prayers.

 

[parasaurolophus]

A little late, but I was in Orlando/Atlanta...

Trailbreaker Half Marathon Race report-

This was not really a trail race. It was mainly an asphalt trail with some brick, gravel and crushed limestone as well. Added a bit of difficulty, but not much at all.

My splits...

9:07

9:11

8:52

9:05

8:59

9:13

9:18

9:04

8:56

9:20

9:07

9:02

8:45

I feel like I ran a very even race. The 9:18 mile was the largest elevation gain of the race. The 9:20 was the second largest. I wanted to beat 2 hours, but I also didnt want to kill myself since I knew I was going to be heading home, showering and immediately heading out the door for the airport to fly to orlando. I was very nervous about cramping like crazy on a plane. I also was very lax about any goals since this winter has sucked and I honestly have not really felt very good about a lot of my runs. Legs have felt very sore and tight, but I never missed a single run on my schedule. There were some I had to shorten or reschedule, but I made sure to make up the mileage another day or move it to a rest day. I know they say thats bad, but for me I really need to keep momentum going(***see below). It was nice to see my training pay off. I am pretty sure if I really pushed it right now I could hit 1:55 and that feels very good.

I thought this race was well organized, clearly marked and there were lots of volunteers compared to the number of runners. The weather was beautiful, with the exception of it could have either been a bit colder or a bit warmer and it would have been a lot more comfortable. I wasnt expecting it to be so nice. Weather at race start was 33. slightly cloudy, and some wind and at race finish was 47, sunny, and perfectly still. I was sweating like crazy at the end, but it wasn't too bad. I think the fact that it was so encouraging to see spring finally arrive canceled most of that out.

***Many years ago I used to run a ton, much faster than I do today as I was lighter and played tons of basketball in addition. I injured my hand badly and had to have surgery on it. I tried running, but it throbbed so much I had to stop for a bit. I didnt pick it back up. Years later I took it up again and once again had 12 stitches in my hand. This time I was determined to run through it. My hand got so infected that it swelled up and they had to take the stitches out prematurely. Basically told me the sweating and running caused it so I had to stop again for a bit. Once again didn't pick it back up. Hate that I didn't. I think of where my running could be today if I had been able to stick with it years ago. That's why the thought of resting scares the crap out of me.

 

[FUBAR]

Sorry to hear about your sister, FUBAR. I hope she and her family come out of this well.

Sounds like she's got the right attitude, which is 90% of the battle.

Yup. FUBAR, if you don't mind can you elaborate further. Did she catch this early?

We think so. She starts chemo next week. Sounds like she has a good regime set up with some new medications. Our grandmother, mom side, died from breast cancer 30 years ago, so it runs in our family. They will test for the gene, but we haven't heard back yet.She has the can do spirit and this won't get her down but there will be challenges.

Anyone know the best way to get a charity drive going in support of cancer research for a race that wouldn't already have it going? Thinking of seeking donations for the full IM for the benefit of cancer research. There's already lots of funding for breast cancer, but it would still be therapeutic to do something.

Prayers coming your way.I've been thinking about fundraising a lot lately when it comes to my running these races. No reason you couldn't start up something tied to the races you do. My idea was to call my fundraising efforts "Buck A Mile", and basically ask friends and family to donate $1 for every mile I run for charity. So for the HM, it would just cost them $13. I couldn't put this together fast enough for this race, but plan to for my fall race.

No reason other FBGers couldn't latch onto this idea if you want. You may think about raising money for families affected by breast cancer, where the money goes to families in need when there is a loss of income due to the treatments and time off from work. Direct funds to those families would be much appreciated I would think.

For the IM, might need to keep it to a dime per mile or at most a quarter, but that's along the lines of what I'm thinking.

 

[Ned]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

 

[Ned]

Sorry to hear about your sister, FUBAR. I hope she and her family come out of this well.

Sounds like she's got the right attitude, which is 90% of the battle.

Yup. FUBAR, if you don't mind can you elaborate further. Did she catch this early?

We think so. She starts chemo next week. Sounds like she has a good regime set up with some new medications. Our grandmother, mom side, died from breast cancer 30 years ago, so it runs in our family. They will test for the gene, but we haven't heard back yet.

She has the can do spirit and this won't get her down but there will be challenges.

Anyone know the best way to get a charity drive going in support of cancer research for a race that wouldn't already have it going? Thinking of seeking donations for the full IM for the benefit of cancer research. There's already lots of funding for breast cancer, but it would still be therapeutic to do something.

Cancer ####### sucks. You have my prayers.

#### cancer. If you need an ear to bend or have questions about the process, PM me.

 

[IvanKaramazov]

***Many years ago I used to run a ton, much faster than I do today as I was lighter and played tons of basketball in addition. I injured my hand badly and had to have surgery on it. I tried running, but it throbbed so much I had to stop for a bit. I didnt pick it back up. Years later I took it up again and once again had 12 stitches in my hand. This time I was determined to run through it. My hand got so infected that it swelled up and they had to take the stitches out prematurely. Basically told me the sweating and running caused it so I had to stop again for a bit. Once again didn't pick it back up. Hate that I didn't. I think of where my running could be today if I had been able to stick with it years ago. That's why the thought of resting scares the crap out of me.

There's one I've never heard before -- I didn't even know that something like that was possible (running exacerbating a hand injury). Weird. Glad you're past it.

 

[Ned]

***Many years ago I used to run a ton, much faster than I do today as I was lighter and played tons of basketball in addition. I injured my hand badly and had to have surgery on it. I tried running, but it throbbed so much I had to stop for a bit. I didnt pick it back up. Years later I took it up again and once again had 12 stitches in my hand. This time I was determined to run through it. My hand got so infected that it swelled up and they had to take the stitches out prematurely. Basically told me the sweating and running caused it so I had to stop again for a bit. Once again didn't pick it back up. Hate that I didn't. I think of where my running could be today if I had been able to stick with it years ago. That's why the thought of resting scares the crap out of me.

There's one I've never heard before -- I didn't even know that something like that was possible (running exacerbating a hand injury). Weird. Glad you're past it.

First off, congrats on reaching sub 2 para!

I completely understand the fear of resting and falling back into old habits. I'd been there many times over the years, but finding this place has really helped keep myself honest and keep moving. I seriously doubt I'd be the runner I am today without this crew. /sappystory

I'm not sure how old you are, but don't give up on regaining old fitness. I'm faster now than I ever was as a teen in HS. It's possible.

 

[beer 302]

Man what a timely topic. This last week I've been seriously unmotivated, just can't seem to get out the door. Once I do I'm good but that first step has been a down right ##### this week (wow, that's prophetic). So Friday question of the day:

What do you do when you hit that rough road where you simply don't want to run? What gets you back on track? What motivates the unmotivated?

I'll hang up and listen, TIA

 

[IvanKaramazov]

Man what a timely topic. This last week I've been seriously unmotivated, just can't seem to get out the door. Once I do I'm good but that first step has been a down right ##### this week (wow, that's prophetic). So Friday question of the day:

What do you do when you hit that rough road where you simply don't want to run? What gets you back on track? What motivates the unmotivated?

I'll hang up and listen, TIA

No matter how unmotivated I am to get out the door, I know I'll be pissed off at myself all day if I blow off a scheduled run. That's enough to get me out there.

 

[parasaurolophus]

***Many years ago I used to run a ton, much faster than I do today as I was lighter and played tons of basketball in addition. I injured my hand badly and had to have surgery on it. I tried running, but it throbbed so much I had to stop for a bit. I didnt pick it back up. Years later I took it up again and once again had 12 stitches in my hand. This time I was determined to run through it. My hand got so infected that it swelled up and they had to take the stitches out prematurely. Basically told me the sweating and running caused it so I had to stop again for a bit. Once again didn't pick it back up. Hate that I didn't. I think of where my running could be today if I had been able to stick with it years ago. That's why the thought of resting scares the crap out of me.

There's one I've never heard before -- I didn't even know that something like that was possible (running exacerbating a hand injury). Weird. Glad you're past it.

It is mainly because of it being a freshly stitched 1.5 inch wound. Instructions are usually keep it elevated, keep it clean, and keep it dry. Basically the opposite of several 1-2 hour runs. Thing swelled up like a huge meatball and there was lots of disgusting fluid.

 

[Ned]

Man what a timely topic. This last week I've been seriously unmotivated, just can't seem to get out the door. Once I do I'm good but that first step has been a down right ##### this week (wow, that's prophetic). So Friday question of the day:

What do you do when you hit that rough road where you simply don't want to run? What gets you back on track? What motivates the unmotivated?

I'll hang up and listen, TIA

No matter how unmotivated I am to get out the door, I know I'll be pissed off at myself all day if I blow off a scheduled run. That's enough to get me out there.

If it's really bad, you're not going to kill your fitness if you took a few days off and did something else. Maybe you're getting a tad burnt out? Just don't take off and be a total slug.

Another idea is to go run somewhere new. Maybe there's a trail or a town you haven't run before? A change of scenery can help a lot.

 

[Juxtatarot]

Man what a timely topic. This last week I've been seriously unmotivated, just can't seem to get out the door. Once I do I'm good but that first step has been a down right ##### this week (wow, that's prophetic). So Friday question of the day:

What do you do when you hit that rough road where you simply don't want to run? What gets you back on track? What motivates the unmotivated?

I'll hang up and listen, TIA

If I don't want to run, I don't run. Then the guilt sets in and I start feeling out of shape (even though I know it's all in my head). By the next day, I'm ready and motivated.

This is one reason I dislike following training schedules and much prefer to run whatever I feel like that particular day or even change things in the middle of a run. (Although I still factor in types of runs, time between hard runs, etc.)

 

[Hang 10]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500

I read this book recently and it recommended doing recoveries in the morning and then harder efforts in the PM. It's all about being loose and stretching more. Really enjoyed this book.

 

[Ned]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500

I read this book recently and it recommended doing recoveries in the morning and then harder efforts in the PM. It's all about being loose and stretching more. Really enjoyed this book.

I'm curious how they explain it and what the benefits are to doing a 'recovery' run first.

 

[Juxtatarot]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500

I read this book recently and it recommended doing recoveries in the morning and then harder efforts in the PM. It's all about being loose and stretching more. Really enjoyed this book.

I might have to get that book. Would you recommend it for me?

Something I strongly believe in is that runners should experiment with different practices and techniques. Everybody is different and what might work well for one person might not be as optimal for another. The key is to try to know yourself as a runner and what works best for you.

 

[Hang 10]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500

I read this book recently and it recommended doing recoveries in the morning and then harder efforts in the PM. It's all about being loose and stretching more. Really enjoyed this book.

I'm curious how they explain it and what the benefits are to doing a 'recovery' run first.

You're recovering from the days prior. The weekly workouts are pretty intense. Hills, fartleks, intervals and long runs. The past couple weeks are probably the hardest I've ever trained.

 

[Hang 10]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500

I read this book recently and it recommended doing recoveries in the morning and then harder efforts in the PM. It's all about being loose and stretching more. Really enjoyed this book.

I might have to get that book. Would you recommend it for me?

Something I strongly believe in is that runners should experiment with different practices and techniques. Everybody is different and what might work well for one person might not be as optimal for another. The key is to try to know yourself as a runner and what works best for you.

Absolutely. Check it out. Like it better than some books that are way more technical about the science of VO2 max, LT and such. I don't need to write a paper on this stuff, just tell me how it's done.

 

[ghostguy123]

Ok runner boys, let's design me a bit or a workout schedule for my running. Here is the specs to work with:

- 220 pounds, 5'10"(this is a reason will not do a LOT of miles. I dont want to jack up my joints, will do more if I lose more weight)

- my best mile time at the moment is somewhere between 7:45-8 minutes

- my current 5k time is 27 flat

- for the purposes of this assume EVERY saturday I do a 5k race and sunday is a day off of running, so lets say I take care of 4 miles every saturday).

- I am not specifically looking for short term benefits for the next 5k, I just do them cause I enjoy it and it gives a few bucks to some local charity or good cause, so this workout schedule can be with a fairly longterm goal. I plan to do these 5ks for a while and want to keep improving.

- I am willing to go up to 25 miles per week, so knowing my saturday/sunday, this would be 21 miles monday-friday

....................... any thoughts fellas? Just talking about the running part. I have been doing a couple other random things like pushups and a small amount of biking, but not enough to really factor in here, so assume I dont do any of that.

 

[Ned]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500

I read this book recently and it recommended doing recoveries in the morning and then harder efforts in the PM. It's all about being loose and stretching more. Really enjoyed this book.

I'm curious how they explain it and what the benefits are to doing a 'recovery' run first.

You're recovering from the days prior. The weekly workouts are pretty intense. Hills, fartleks, intervals and long runs. The past couple weeks are probably the hardest I've ever trained.

Don't want to come off as poking holes in the book; I'm genuinely curious...

What's the point in running a recovery run before the tempo run? I get you're still recovering from the previous workout, but I don't see what the benefits of running the recovery so closely before the tempo would be. I'm curious what science they have behind that.

 

[wilked]

Guys, looking for a 'real time gps' app for iPhone, preferably free. Willing to pay up to $5 for it if it is slick.

Needs:

-Friends/family can click on a link and see within a block where I am

-Not a battery killer such that it can last 4 hours

-Should be real time (duh)

-Ideally will allow you to decide how often to update (I don't need second-by-second updates, every minute is perfectly fine)

-DO NOT want something where the other person needs the same app to track

-Will resist anything that includes monthly subscription for hassle of canceling said subscription

Anyone got something they use? This will be for Boston. Yes, I know they give 5K splits, etc, but I would like somethign better than that

 

[Hang 10]

Today did something I've never really attempted before. I ran 25 minutes at a 9 minute recovery pace in the morning before work and then ran 5 miles at lunch time with 3 LT. Started a bit fast 6:24, 6:39 & 6:38. I think I'm supposed to be right at 6:40 but starting that fast made the whole thing feel too difficult. I'm terrible at pacing these things.

It was a strange thing, running again...and fast. My legs felt a little rubbery but they were loose. I'm going to try to make this a habit twice a week now that it's warming up.

Nice! I think you should do it the other way around, though. Do your tempo run first, then the recovery run afterwards. Recovery runs aren't meant to fatigue your body, they're meant to aid in recovery.

http://www.amazon.com/Art-Running-Faster-Julian-Goater/dp/0736095500

I read this book recently and it recommended doing recoveries in the morning and then harder efforts in the PM. It's all about being loose and stretching more. Really enjoyed this book.

I'm curious how they explain it and what the benefits are to doing a 'recovery' run first.

You're recovering from the days prior. The weekly workouts are pretty intense. Hills, fartleks, intervals and long runs. The past couple weeks are probably the hardest I've ever trained.

Don't want to come off as poking holes in the book; I'm genuinely curious...

What's the point in running a recovery run before the tempo run? I get you're still recovering from the previous workout, but I don't see what the benefits of running the recovery so closely before the tempo would be. I'm curious what science they have behind that.

I believe he explained it that your morning session was just to loosen up, stretch and get the blood flowing. It was also to speed up your metabolism for the rest of the day. The point was to feel better in the afternoon and feel more ready to run a harder effort. I imagine that there's probably differing views but it made sense to me. This guy also ran a 13 minute 5k and a 27 minute 10k, so that was good enough for me!

 

[FUBAR]

Man what a timely topic. This last week I've been seriously unmotivated, just can't seem to get out the door. Once I do I'm good but that first step has been a down right ##### this week (wow, that's prophetic). So Friday question of the day:

What do you do when you hit that rough road where you simply don't want to run? What gets you back on track? What motivates the unmotivated?

I'll hang up and listen, TIA

If I don't want to run, I don't run. Then the guilt sets in and I start feeling out of shape (even though I know it's all in my head). By the next day, I'm ready and motivated.

This is one reason I dislike following training schedules and much prefer to run whatever I feel like that particular day or even change things in the middle of a run. (Although I still factor in types of runs, time between hard runs, etc.)

That's why I have blocks I fit in to each week and try to balance the week out as best possible.

Of course, training for a tri is a different beast than running every day. A huge reason I've gotten into tri is a desire to do something other than focus solely on running. I do use seasons to focus on different things, but we're now in bike season (outdoor swim season is coming!) and I'm off for a 30 miler.

 

[beer 302]

Guys, looking for a 'real time gps' app for iPhone, preferably free. Willing to pay up to $5 for it if it is slick.

Needs:

-Friends/family can click on a link and see within a block where I am

-Not a battery killer such that it can last 4 hours

-Should be real time (duh)

-Ideally will allow you to decide how often to update (I don't need second-by-second updates, every minute is perfectly fine)

-DO NOT want something where the other person needs the same app to track

-Will resist anything that includes monthly subscription for hassle of canceling said subscription

Anyone got something they use? This will be for Boston. Yes, I know they give 5K splits, etc, but I would like somethign better than that

Runkeeper scratches that itch EXCEPT for the tracking feature. They do it but you gotta pay $20 for a year subscription to get it unless it's changed. That's what it cost me last year, thought I'd use it but never have.Makes sense for Boston so the family can keep track of you. Don't know of one that does that for free.

 

[ChiefD]

Guys, looking for a 'real time gps' app for iPhone, preferably free. Willing to pay up to $5 for it if it is slick.

Needs:

-Friends/family can click on a link and see within a block where I am

-Not a battery killer such that it can last 4 hours

-Should be real time (duh)

-Ideally will allow you to decide how often to update (I don't need second-by-second updates, every minute is perfectly fine)

-DO NOT want something where the other person needs the same app to track

-Will resist anything that includes monthly subscription for hassle of canceling said subscription

Anyone got something they use? This will be for Boston. Yes, I know they give 5K splits, etc, but I would like somethign better than that

I've used MayMyRun for 2 years. It's free (there is an upgrade if you want, but I used the free for 2 years). Not a battery killer too bad: I can run a 2 hour long run with my music playing and still have about 40% of my battery left when done.

Not many updates, and they are done through my iTunes. The GPS is great - I've checked it against my race times and it's pretty much spot on. I think my family can track me through it but I haven't tried.

I would highly recommend it, and it has a nice dashboard so you can check your stuff on a desktop computer as well. And that part is included with the free sign-up. Also tracks your splits by mile. If you want the heart rate tracking, you have to upgrade, but it's like $35 a year or something like that.

It's also kept every workout I've had for the last 2 years, and it's stored in the cloud so I can access from a desktop, phone, or ipad. Good stuff to be able to go back and check later.

 

[wilked]

I will give mapmyrun a shot, thanks!

 

[tri-man 47]

Ok runner boys, let's design me a bit or a workout schedule for my running. Here is the specs to work with:

- 220 pounds, 5'10"(this is a reason will not do a LOT of miles. I dont want to jack up my joints, will do more if I lose more weight)

- my best mile time at the moment is somewhere between 7:45-8 minutes

- my current 5k time is 27 flat

- for the purposes of this assume EVERY saturday I do a 5k race and sunday is a day off of running, so lets say I take care of 4 miles every saturday).

- I am not specifically looking for short term benefits for the next 5k, I just do them cause I enjoy it and it gives a few bucks to some local charity or good cause, so this workout schedule can be with a fairly longterm goal. I plan to do these 5ks for a while and want to keep improving.

- I am willing to go up to 25 miles per week, so knowing my saturday/sunday, this would be 21 miles monday-friday

....................... any thoughts fellas? Just talking about the running part. I have been doing a couple other random things like pushups and a small amount of biking, but not enough to really factor in here, so assume I dont do any of that.

I'll bite. So Saturday's 5K is effectively your hard tempo run. What you could use during the week are a longer run to build endurance and shorter, sharper training (intervals or hills) to improve speed. One consideration:

M: 3-4 miles. Easy run (recovery from the Saturday race)

T: 4-5 total miles. Intervals or hill work. Ideally, rotate week to week, but it depends what's available to you. A track is great for some repeats (400m; 800m; but many varieties exist), but you could do them anywhere, really. Hill work could be repeats on a longer gradual climb or a shorter, steeper slope.

W: Build up to 7-8 miles. Long run (on slightly tired legs). If you're running well, it shouldn't stress your joints too much.

Th: Cross-train with some strength work - either upper body or lower body. The gang knows I favor lunges, squats, and now high knee lifts. Be careful, though, the first time on the lower body routines - you'll feel it in your butt.

F: 3-4 miles. Easy run ...a bit of recovery, and a bit of taper before the Saturday race.

 

[wilked]

Looks like you need MVP on mmm for live tracking. 6 a month and 30 a year

 

[Ned]

Ok runner boys, let's design me a bit or a workout schedule for my running. Here is the specs to work with:

- 220 pounds, 5'10"(this is a reason will not do a LOT of miles. I dont want to jack up my joints, will do more if I lose more weight)

- my best mile time at the moment is somewhere between 7:45-8 minutes

- my current 5k time is 27 flat

- for the purposes of this assume EVERY saturday I do a 5k race and sunday is a day off of running, so lets say I take care of 4 miles every saturday).

- I am not specifically looking for short term benefits for the next 5k, I just do them cause I enjoy it and it gives a few bucks to some local charity or good cause, so this workout schedule can be with a fairly longterm goal. I plan to do these 5ks for a while and want to keep improving.

- I am willing to go up to 25 miles per week, so knowing my saturday/sunday, this would be 21 miles monday-friday

....................... any thoughts fellas? Just talking about the running part. I have been doing a couple other random things like pushups and a small amount of biking, but not enough to really factor in here, so assume I dont do any of that.

I'll bite. So Saturday's 5K is effectively your hard tempo run. What you could use during the week are a longer run to build endurance and shorter, sharper training (intervals or hills) to improve speed. One consideration:

M: 3-4 miles. Easy run (recovery from the Saturday race)

T: 4-5 total miles. Intervals or hill work. Ideally, rotate week to week, but it depends what's available to you. A track is great for some repeats (400m; 800m; but many varieties exist), but you could do them anywhere, really. Hill work could be repeats on a longer gradual climb or a shorter, steeper slope.

W: Build up to 7-8 miles. Long run (on slightly tired legs). If you're running well, it shouldn't stress your joints too much.

Th: Cross-train with some strength work - either upper body or lower body. The gang knows I favor lunges, squats, and now high knee lifts. Be careful, though, the first time on the lower body routines - you'll feel it in your butt.

F: 3-4 miles. Easy run ...a bit of recovery, and a bit of taper before the Saturday race.

The only thing I'd caution with this is he's a new runner - jumping to 5 days/week might be a bit too much at first. I'd take Fridays off while he ramps up and then slowly mix that in (say every other Friday). Otherwise, I had the same thoughts.

Watch your weekly mileage increase. Typical growth is +10% each week. It'd be a good idea to do this in cycles - increase for 3 weeks, then take a step back (decrease) for a week. Then go on another 3 week increase. Rinse/repeat.

 

[FUBAR]

Looks like you need MVP on mmm for live tracking. 6 a month and 30 a year

I import my stuff but won't pay for the service. It's not worth it IMO.

Don't use my phone to track, just to upload and log.

 

[Annyong]

Guys, looking for a 'real time gps' app for iPhone, preferably free. Willing to pay up to $5 for it if it is slick.

Needs:

-Friends/family can click on a link and see within a block where I am

-Not a battery killer such that it can last 4 hours

-Should be real time (duh)

-Ideally will allow you to decide how often to update (I don't need second-by-second updates, every minute is perfectly fine)

-DO NOT want something where the other person needs the same app to track

-Will resist anything that includes monthly subscription for hassle of canceling said subscription

Anyone got something they use? This will be for Boston. Yes, I know they give 5K splits, etc, but I would like somethign better than that

I've used MayMyRun for 2 years. It's free (there is an upgrade if you want, but I used the free for 2 years). Not a battery killer too bad: I can run a 2 hour long run with my music playing and still have about 40% of my battery left when done.

Not many updates, and they are done through my iTunes. The GPS is great - I've checked it against my race times and it's pretty much spot on. I think my family can track me through it but I haven't tried.

I would highly recommend it, and it has a nice dashboard so you can check your stuff on a desktop computer as well. And that part is included with the free sign-up. Also tracks your splits by mile. If you want the heart rate tracking, you have to upgrade, but it's like $35 a year or something like that.

It's also kept every workout I've had for the last 2 years, and it's stored in the cloud so I can access from a desktop, phone, or ipad. Good stuff to be able to go back and check later.

I use this too. I like the calendar thing. I have a few friends that use this and it alerts me when they workout, which helps motivate my lazy ###.

 

[Annyong]

Looks like you need MVP on mmm for live tracking. 6 a month and 30 a year

I import my stuff but won't pay for the service. It's not worth it IMO.

Don't use my phone to track, just to upload and log.

yeah for all outdoor runs i just import from my watch.

 

[wilked]

Looks like you need MVP on mmm for live tracking. 6 a month and 30 a year

I import my stuff but won't pay for the service. It's not worth it IMO.

Don't use my phone to track, just to upload and log.

yeah for all outdoor runs i just import from my watch.

same here, but unfortunately that doesn't help with real time tracking

 

[ghostguy123]

The only thing I'd caution with this is he's a new runner - jumping to 5 days/week might be a bit too much at first. I'd take Fridays off while he ramps up and then slowly mix that in (say every other Friday). Otherwise, I had the same thoughts.

Watch your weekly mileage increase. Typical growth is +10% each week. It'd be a good idea to do this in cycles - increase for 3 weeks, then take a step back (decrease) for a week. Then go on another 3 week increase. Rinse/repeat.

I have already been running 5 days a week for a couple months, and was doing at least 5 days a week for like 4-5 months straight last year. But I wasn't doing a lot of miles each time. Generally just running 3 each time and not going over that hardly ever.

Really it seems like I should just keep doing what I have been doing with the addition of one LONG run, maybe will start that at 5 miles, during the middle of the week. I HAVE been doing like one day every other week of repeats on the treadmill, just probably not enough of them. Also not sure what pace to shoot for regarding 400s or 800s.

 

[Ned]

The only thing I'd caution with this is he's a new runner - jumping to 5 days/week might be a bit too much at first. I'd take Fridays off while he ramps up and then slowly mix that in (say every other Friday). Otherwise, I had the same thoughts.

Watch your weekly mileage increase. Typical growth is +10% each week. It'd be a good idea to do this in cycles - increase for 3 weeks, then take a step back (decrease) for a week. Then go on another 3 week increase. Rinse/repeat.

I have already been running 5 days a week for a couple months, and was doing at least 5 days a week for like 4-5 months straight last year. But I wasn't doing a lot of miles each time. Generally just running 3 each time and not going over that hardly ever.

Really it seems like I should just keep doing what I have been doing with the addition of one LONG run, maybe will start that at 5 miles, during the middle of the week. I HAVE been doing like one day every other week of repeats on the treadmill, just probably not enough of them. Also not sure what pace to shoot for regarding 400s or 800s.

Nice! Then yeah, keep on doing what you've been doing but mix in a nice long SLOW run. The point of the LSR is to build endurance. Better to err on the side of too slow than too fast.

Do your 400/800 intervals at or slightly faster than 5K race pace. So if you're currently running a 5K @ 27:00:

400 @ 2:11 or slightly faster - say 2:00

800 @ 4:21 or slightly faster - say 4:05

Forget the treadmill unless you absolutely have to use it. You're not going to get the same benefit as doing them on the pavement.

 

[ghostguy123]

Nice! Then yeah, keep on doing what you've been doing but mix in a nice long SLOW run. The point of the LSR is to build endurance. Better to err on the side of too slow than too fast.

Do your 400/800 intervals at or slightly faster than 5K race pace. So if you're currently running a 5K @ 27:00:

400 @ 2:11 or slightly faster - say 2:00

800 @ 4:21 or slightly faster - say 4:05

Forget the treadmill unless you absolutely have to use it. You're not going to get the same benefit as doing them on the pavement.

What I was doing on the interval days to this point was running about a mile or mile and a half right around race pace. Then doing an 800 slightly faster, then a couple 400s in 2:00.

I can pretty easily just change that up with a slow mile or half mile warmup, then do like five-six 800s at 4:15 or so and a few 400s near 2:00.

Gonna be hard at first, I know I am going to want to take too long in between each one.

When I do intervals, any particular order to do them in? Maybe alternate doing a 400 then 800? Or all of one of them first?

And yeah, the treadmill is when it's crappy outside. And this winter had been CRAP up in northern Ohio.

 

[ghostguy123]

And side question.

Any preferred dinner to eat the night before a morning 5k? And say the race it at 9am, what do you eat in the morning and at what time?

Generally I have just tried to not eat a huge dinner the night before and something reasonably healthy, and in the morning at about 7am drink a 5 hour energy and maybe 150 calories worth of beef jerky...............yeah baby

 

[SFBayDuck]

Man what a timely topic. This last week I've been seriously unmotivated, just can't seem to get out the door. Once I do I'm good but that first step has been a down right ##### this week (wow, that's prophetic). So Friday question of the day:

What do you do when you hit that rough road where you simply don't want to run? What gets you back on track? What motivates the unmotivated?

I'll hang up and listen, TIA

One of my favorite sayings is, "you never regret the runs you do, only the ones you don't". Now while that's not completely true as there are obviously some good reasons to skip a run, it does make me questions myself when I'm not feeling like heading out - am I listening to my body and being smart by not running, or just being a wuss?

The suggestion to try doing something different is a good one as well. New route, new workout, new shoes, whatever.

One of my favorites on a day I'm not feeling it is to hit a certain trail nearby and hike up the first mile, which has 500' of elevation gain. Almost always once I get up to the top and onto some rolling singletrack I feel much better, and can then connect with a series of trails to run as far as I want. And on the few occasions where I still feel crappy, then it simply turns into a 3-mile looped hike, and I still feel good about getting outside and doing something.

 

[ChiefD]

Just polished off my pre-race dinner. 12 oz KC strip, large order of steak fries, and a nice piece of chocolate cake. Probably have a snack later of some Taco Bell.

Ready to go!

 

[SFBayDuck]

My daughter has lacrosse both days this weekend, so I knew I wasn't going to be able to get out and get in a long run - and I really needed one. So I took the day off of work and took off for a "runcation day" out in the Pt. Reyes National Seashore, about 30 minutes from where I live and one of my favorite places to run. I had an idea of the route I was going to take, but grabbed a map and planned on trying to work in some new trail sections I hadn't hit before. I loaded up the hydration pack with some water and Nuun, stuffed some chia/fruit bars in the pockets, and headed out for some exploring.

The result? Twenty-three miles with over 3,700' of elevation (per Strava, Garmin says only 3,200?) and four hours and forty minutes of fun on the trails.

And of course, some pics:

Single track through what is basically rainforest

14 miles in I finally meandered out to the ocean

If you're gonna be this close to the ocean, you have to hit the beach

Of course running down to actual sea level meant I had to climb back up, but what a view

It was just such a great day. I only saw a handful of people the whole time (although I did see the biggest bobcat I've ever seen!), it was just foggy enough to keep it somewhat cool, and while a couple of those climbs were a little tough I really felt good all the way through the end. Afterward, it was beef jerky, a 22 oz Lagunitas IPA, and sweet potato fries while sitting outside a bar just a mile from the trail head.

I just might have to take a few more runcation days off on Fridays over the next few months.....

 

[Juxtatarot]

Just polished off my pre-race dinner. 12 oz KC strip, large order of steak fries, and a nice piece of chocolate cake. Probably have a snack later of some Taco Bell.

Ready to go!

Good luck to Chief and the other racers this weekend!

 

[Juxtatarot]

And side question.

Any preferred dinner to eat the night before a morning 5k? And say the race it at 9am, what do you eat in the morning and at what time?

Generally I have just tried to not eat a huge dinner the night before and something reasonably healthy, and in the morning at about 7am drink a 5 hour energy and maybe 150 calories worth of beef jerky...............yeah baby

For dinner just eat normally, although pick things you digest well.

I won't give advice on breakfast since I normally don't eat breakfast and the most I'll eat before a race is a banana or a Cliff Bar.

 

[ChiefD]

Just polished off my pre-race dinner. 12 oz KC strip, large order of steak fries, and a nice piece of chocolate cake. Probably have a snack later of some Taco Bell.

Ready to go!

Good luck to Chief and the other racers this weekend!

Thanks. And I was kidding about the steak. Loaded up on some pasta.

 

[ghostguy123]

Maybe a quick hit of cocaine will get me a new PR. Where's tony Montana when I need him.

Screw breakfast.

 

[Hang 10]

Just polished off my pre-race dinner. 12 oz KC strip, large order of steak fries, and a nice piece of chocolate cake. Probably have a snack later of some Taco Bell.

Ready to go!

Sounds like you have got a least a 4 #### race morning to look forward to.

 

[Hang 10]

And side question.

Any preferred dinner to eat the night before a morning 5k? And say the race it at 9am, what do you eat in the morning and at what time?

Generally I have just tried to not eat a huge dinner the night before and something reasonably healthy, and in the morning at about 7am drink a 5 hour energy and maybe 150 calories worth of beef jerky...............yeah baby

I would suggest the opposite of what Chiefs ate.

 

[Hang 10]

But seriously, I normally go with pizza. You get your carbs and your stomach isn't full of a pound of meat that will take forever to digest. And hell, it's pizza...it tastes pretty good too.