Ran a 10k in June (6 Viewers)

[GStrot]

2.9 miles in 30 minutes this morning.

Little to no shin pain. My legs started getting real heavy by the end. I was really clomping around.

Actual traning program starts next week. Going with Higdon 5k program then the 10k program.

 

[IvanKaramazov]

Should I be running every day?

No, especially not when you're starting out. Your body needs rest to recover and build endurance.

Every other day?

That's about right.

I'm heading to the gym in an hour and was thinking of running a shorter distance at a higher speed.

Bad idea. When you're starting out, it's much better to run longer distances slower than shorter distances faster. You can always build speed later. Running "too hard" is a very common beginner mistake that leads people to either quit running (because they feel like hell) or get injured.

Again, my MAIN goal is to lose weight and I'm using the 10k as a motivating tool.

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

 

[wraith5]

Actual traning program starts next week. Going with Higdon 5k program then the 10k program.

Why would you start with one program then switch? The 10k is geared - from start to finish - to get you where you want to go. It sounds like you're already able to do the base mileage for his novice program.

 

[acapella]

Well, if by MTT you mean me,

Yeah I meant MTS, my fault. Seriously though, you're not being helpful here.

Never underestimate the value of comic relief.

 

[culdeus]

Again, my MAIN goal is to lose weight and I'm using the 10k as a motivating tool.

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funny

http://www.nutristrategy.com/activitylist3.htm

 

[IvanKaramazov]

Again, my MAIN goal is to lose weight and I'm using the 10k as a motivating tool.

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funny

http://www.nutristrategy.com/activitylist3.htm

Sorry, but I've read the exact opposite in plenty of other spots.

The main thing is that if you just want to lose weight, there's no burning reason to build up speed.

 

[DolphinsPhan]

You are much better off adding mileage at a slower speed than trying to go faster for shorter distances, especially as a beginner. You want your body to be able to handle the race mileage. You will run faster during a race anyway...

 

[IvanKaramazov]

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funnyhttp://www.nutristrategy.com/activitylist3.htm

Okay I dug up a link because I knew I just read this a few days ago and the topic comes up pretty often.

But before we end this week of instructions, let's talk briefly about calorie burn. Running will help you maintain or lose weight. You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet.

linkEdit: Oh and by the way, the data you linked to agree that you burn roughly the same calories per mile regardless of how fast you run. I think you may have misread my post somehow. For example, a 130 lb person who runs for 1 hour at a 6 minute mile will run 10 miles and burn 944 calories, for 94.4 calories per mile. That same person who runs for 1 hour at an 8.5 minute mile will run 7 miles and burn 679 calories, for 97 calories per mile.

 

[culdeus]

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funnyhttp://www.nutristrategy.com/activitylist3.htm

Okay I dug up a link because I knew I just read this a few days ago and the topic comes up pretty often.

But before we end this week of instructions, let's talk briefly about calorie burn. Running will help you maintain or lose weight. You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet.

linkEdit: Oh and by the way, the data you linked to agree that you burn roughly the same calories per mile regardless of how fast you run. I think you may have misread my post somehow.

I guess that explains how I can eat 4 candy bars, basically 5 full meals a day some over 2000cals, and suck down 5-600 calories while exercising and still go from 165#-145# each peak season then. Oh wait.

 

[IvanKaramazov]

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funnyhttp://www.nutristrategy.com/activitylist3.htm

Okay I dug up a link because I knew I just read this a few days ago and the topic comes up pretty often.

But before we end this week of instructions, let's talk briefly about calorie burn. Running will help you maintain or lose weight. You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet.

linkEdit: Oh and by the way, the data you linked to agree that you burn roughly the same calories per mile regardless of how fast you run. I think you may have misread my post somehow.

I guess that explains how I can eat 4 candy bars, basically 5 full meals a day some over 2000cals, and suck down 5-600 calories while exercising and still go from 165#-145# each peak season then. Oh wait.

I honestly don't have any interest in getting into a pissing contest on this, but you're misinterpreting the data you linked to. If you crunch the numbers, the calories burned per mile are pretty much the same whether you run 10 mph or 6 mph or whatever. It's the distance that matters, not the speed. The data assume that you're running for ONE HOUR. So of course if you run faster for that hour, you'll burn more calories not because you're running faster, but because you're running more miles. Your calories/mile is more or less constant. I just don't want "new" runners getting the idea that they have to worry about speed, because that's a common mistake that creates problems for people.

 

[culdeus]

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funnyhttp://www.nutristrategy.com/activitylist3.htm

Okay I dug up a link because I knew I just read this a few days ago and the topic comes up pretty often.

But before we end this week of instructions, let's talk briefly about calorie burn. Running will help you maintain or lose weight. You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet.

linkEdit: Oh and by the way, the data you linked to agree that you burn roughly the same calories per mile regardless of how fast you run. I think you may have misread my post somehow.

I guess that explains how I can eat 4 candy bars, basically 5 full meals a day some over 2000cals, and suck down 5-600 calories while exercising and still go from 165#-145# each peak season then. Oh wait.

I honestly don't have any interest in getting into a pissing contest on this, but you're misinterpreting the data you linked to. If you crunch the numbers, the calories burned per mile are pretty much the same whether you run 10 mph or 6 mph or whatever. It's the distance that matters, not the speed. The data assume that you're running for ONE HOUR. So of course if you run faster for that hour, you'll burn more calories not because you're running faster, but because you're running more miles. Your calories/mile is more or less constant. I just don't want "new" runners getting the idea that they have to worry about speed, because that's a common mistake that creates problems for people.

I'm just saying 100 cals/hr for any exercise is absurd. I bet you would burn 100 rubbing one out.

 

[GStrot]

Actual traning program starts next week. Going with Higdon 5k program then the 10k program.

Why would you start with one program then switch? The 10k is geared - from start to finish - to get you where you want to go. It sounds like you're already able to do the base mileage for his novice program.

I have 16 weeks until the 1ok and the programs are 8 weeks each. Maybe I will look at doing the novice program.

 

[GStrot]

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funnyhttp://www.nutristrategy.com/activitylist3.htm

Okay I dug up a link because I knew I just read this a few days ago and the topic comes up pretty often.

But before we end this week of instructions, let's talk briefly about calorie burn. Running will help you maintain or lose weight. You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet.

linkEdit: Oh and by the way, the data you linked to agree that you burn roughly the same calories per mile regardless of how fast you run. I think you may have misread my post somehow.

I guess that explains how I can eat 4 candy bars, basically 5 full meals a day some over 2000cals, and suck down 5-600 calories while exercising and still go from 165#-145# each peak season then. Oh wait.

I honestly don't have any interest in getting into a pissing contest on this, but you're misinterpreting the data you linked to. If you crunch the numbers, the calories burned per mile are pretty much the same whether you run 10 mph or 6 mph or whatever. It's the distance that matters, not the speed. The data assume that you're running for ONE HOUR. So of course if you run faster for that hour, you'll burn more calories not because you're running faster, but because you're running more miles. Your calories/mile is more or less constant. I just don't want "new" runners getting the idea that they have to worry about speed, because that's a common mistake that creates problems for people.

I'm just saying 100 cals/hr for any exercise is absurd. I bet you would burn 100 rubbing one out.

If it takes him an hour to do that then he should be less worried about calories and more worried about chaffing.But, I agree with Ivan - you are not reading his post correctly. He said 100 calories a mile. Seems consistent with your table.

If I am going to burn 600 calories, what do I need to do for eating before the race? Any pre-race nutrition advice out there?

 

[RoarinSonoran]

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funnyhttp://www.nutristrategy.com/activitylist3.htm

Okay I dug up a link because I knew I just read this a few days ago and the topic comes up pretty often.

But before we end this week of instructions, let's talk briefly about calorie burn. Running will help you maintain or lose weight. You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet.

linkEdit: Oh and by the way, the data you linked to agree that you burn roughly the same calories per mile regardless of how fast you run. I think you may have misread my post somehow.

I guess that explains how I can eat 4 candy bars, basically 5 full meals a day some over 2000cals, and suck down 5-600 calories while exercising and still go from 165#-145# each peak season then. Oh wait.

I honestly don't have any interest in getting into a pissing contest on this, but you're misinterpreting the data you linked to. If you crunch the numbers, the calories burned per mile are pretty much the same whether you run 10 mph or 6 mph or whatever. It's the distance that matters, not the speed. The data assume that you're running for ONE HOUR. So of course if you run faster for that hour, you'll burn more calories not because you're running faster, but because you're running more miles. Your calories/mile is more or less constant. I just don't want "new" runners getting the idea that they have to worry about speed, because that's a common mistake that creates problems for people.

I crunched the numbers as well, before reading down here to the pissing match. For a 130lb person, no matter what the speed, it's as you said, ~100cal/mile; for the other two columns on the chart, 155lbs = ~115cal/mile, and 190lbs = ~140cal/mile.So, to burn more calories, gain some weight and run far.

 

[RoarinSonoran]

If I am going to burn 600 calories, what do I need to do for eating before the race? Any pre-race nutrition advice out there?

This is for marathons, but it might be close. link

 

[culdeus]

You burn ~100 calories per mile whether you're going 5 mph or 8 mph.

That is so far off it's not funnyhttp://www.nutristrategy.com/activitylist3.htm

Okay I dug up a link because I knew I just read this a few days ago and the topic comes up pretty often.

But before we end this week of instructions, let's talk briefly about calorie burn. Running will help you maintain or lose weight. You burn the same number of calories (about 100) walking a mile as you do running a mile. That seems unfair, but calorie burn is related to foot-pounds: how many pounds you push over so many feet.

linkEdit: Oh and by the way, the data you linked to agree that you burn roughly the same calories per mile regardless of how fast you run. I think you may have misread my post somehow.

I guess that explains how I can eat 4 candy bars, basically 5 full meals a day some over 2000cals, and suck down 5-600 calories while exercising and still go from 165#-145# each peak season then. Oh wait.

I honestly don't have any interest in getting into a pissing contest on this, but you're misinterpreting the data you linked to. If you crunch the numbers, the calories burned per mile are pretty much the same whether you run 10 mph or 6 mph or whatever. It's the distance that matters, not the speed. The data assume that you're running for ONE HOUR. So of course if you run faster for that hour, you'll burn more calories not because you're running faster, but because you're running more miles. Your calories/mile is more or less constant. I just don't want "new" runners getting the idea that they have to worry about speed, because that's a common mistake that creates problems for people.

I'm just saying 100 cals/hr for any exercise is absurd. I bet you would burn 100 rubbing one out.

If it takes him an hour to do that then he should be less worried about calories and more worried about chaffing.But, I agree with Ivan - you are not reading his post correctly. He said 100 calories a mile. Seems consistent with your table.

If I am going to burn 600 calories, what do I need to do for eating before the race? Any pre-race nutrition advice out there?

Ah 100/cal mile. Makes more sense. Though I would think there would be some modifier for speed as I know riding faster raises my heart rate more. That has to account for increased work somehow beyond the force*distance mechanisms which dominate most of the calorie loss. And interval training is supposed to be the highest calorie burn rate IIRC even taking into account walk time.

 

[El Floppo]

re: Nutrition pre/during race: 10k, you're not going to be burning/needing that many cals, so I wouldn't sweat it too much. Try and do some training runs at roughly the same time as the race so you get your body used to it and to reacting to whatever you eat in the morning before hand. Also try and find out what they're handing out on the race course and try it while training. Again- you're not going to need the cals/minerals replacement during the race, so you could also just go with straight water instead of the sport-drink they hand out. Don't bother using gels/bars/etc during the race- you don't need them.

It wouldn't hurt to carb load for a few days before the race with a decent mix of proteins- just make sure you eat something the night before the race that you are dead certain you can digest without issue.

 

[tri-man 47]

re: Nutrition pre/during race: 10k, you're not going to be burning/needing that many cals, so I wouldn't sweat it too much. Try and do some training runs at roughly the same time as the race so you get your body used to it and to reacting to whatever you eat in the morning before hand. Also try and find out what they're handing out on the race course and try it while training. Again- you're not going to need the cals/minerals replacement during the race, so you could also just go with straight water instead of the sport-drink they hand out. Don't bother using gels/bars/etc during the race- you don't need them.It wouldn't hurt to carb load for a few days before the race with a decent mix of proteins- just make sure you eat something the night before the race that you are dead certain you can digest without issue.

I agree. For a 10K, you'll just need some fluids as you go along.I'd add that a big emphasis is often put on carbo-loading the night before a race. I have read, and agree, that it's better to carbo-load two nights before and on into the morning before your race morning. Those are the calories that will be digested and fuel your race. As Floppo says, eat carefully the night before - I try to eat foods that I pretty much know will allow me to be regular on race morning (i.e., that will allow me to poo before racing).

 

[El Floppo]

Have we gotten to the "poo" portion of the training discussion?

 

[GStrot]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

 

[culdeus]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

 

[El Floppo]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

 

[Sonny Lubick Blowup Doll]

Haven't read the thread but christ must you be outta shape (sure it's been said).Anyway, I just bought that Nike running thingy that plugs into your ipod/nano while you run. It has some chip you put in your shoe to tell you EXACTLY how far you've gone, how fast, etc. The thing is genius. For 30 bucks, it's a must if you are training for anything.Haven't done it yet, but it also graphs your run when downloaded on to your computer. It'll help you a lot.

I don't like Nike shoes.

They don't have to be Nikes. My buddy has a small velcro pouch that slides into your shoe laces. You put the chip in there, works like a charm. I'm sure there are a number of ways to affix the chip to any shoe.

 

[GStrot]

Haven't read the thread but christ must you be outta shape (sure it's been said).Anyway, I just bought that Nike running thingy that plugs into your ipod/nano while you run. It has some chip you put in your shoe to tell you EXACTLY how far you've gone, how fast, etc. The thing is genius. For 30 bucks, it's a must if you are training for anything.Haven't done it yet, but it also graphs your run when downloaded on to your computer. It'll help you a lot.

I don't like Nike shoes.

They don't have to be Nikes. My buddy has a small velcro pouch that slides into your shoe laces. You put the chip in there, works like a charm. I'm sure there are a number of ways to affix the chip to any shoe.

I will check it out. Are you sure it was only $30?

 

[GStrot]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

 

[DolphinsPhan]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...

And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

No. Do what your body can handle. Don't worry about your race pace before you even start your training. The biggest thing at this point would be to get your legs/body used to the mileage. At this point the best way to make yourself "faster" is to just increase your mileage as opposed to trying to run 10k faster and faster. I trained for my first 5k at a 10 minute mile running about 4 or 5 miles at a time and ended up running 8:30 pace.

 

[GStrot]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...

And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

No. Do what your body can handle. Don't worry about your race pace before you even start your training. The biggest thing at this point would be to get your legs/body used to the mileage. At this point the best way to make yourself "faster" is to just increase your mileage as opposed to trying to run 10k faster and faster. I trained for my first 5k at a 10 minute mile running about 4 or 5 miles at a time and ended up running 8:30 pace.

Thanks. So, you ran more than 5k when you were traning for a 5k?

 

[koby925]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...

And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

No. Do what your body can handle. Don't worry about your race pace before you even start your training. The biggest thing at this point would be to get your legs/body used to the mileage. At this point the best way to make yourself "faster" is to just increase your mileage as opposed to trying to run 10k faster and faster. I trained for my first 5k at a 10 minute mile running about 4 or 5 miles at a time and ended up running 8:30 pace.

Thanks. So, you ran more than 5k when you were traning for a 5k?

Good advice by Dolphan. You are not looking to be a world beater, but yes you should eventually get to the point where you do a couple 7-8 mile runs. The race shouldn't be the longest run you go on, cause you'll need an added base of andurance to compensate for running faster. You will generally race a minute+ faster than you can handle for a training run, so don't try to do those runs at race pace. Maybe if you decide to do any faster, shorter runs, you can do those at or a bit faster than your goal race pace.

 

[El Floppo]

Graet advice above. Don't worry about pace for a while- just keep turning the legs over and putting in the miles.

Not sure what the specifics of your training plan are, but it should include a period of training including speed work- usually after your base conditioning is done. Something I've always found helpful for speed are "pickups"- do a normal run, and then throw in a specific amount of shorter distances within that run where you go faster. I'm suprised how helpful they are.

All your training talk is making me jones big-time to get myself going again... still waiting on MRI results and a probable dose of PT. Bleh. It takes forever to get the body in shape, and a split second to lose it all. So you have that to look forward to... which is nice.

 

[avoiding injuries]

I've been having to stop my runs after 3-4 miles b/c of a back muscle that keeps tightening up. Oddly enough, it's the same muscle and it tightens up around the same time/distance every time.

The worst part about training so far is the boredom of these 30-40 minute runs. Not to mention how I dread having to do them. My favorite part of the day is the moment I decrease my speed and only have to walk another half a mile to cool down.

 

[RoarinSonoran]

Haven't read the thread but christ must you be outta shape (sure it's been said).

Anyway, I just bought that Nike running thingy that plugs into your ipod/nano while you run. It has some chip you put in your shoe to tell you EXACTLY how far you've gone, how fast, etc. The thing is genius. For 30 bucks, it's a must if you are training for anything.

Haven't done it yet, but it also graphs your run when downloaded on to your computer. It'll help you a lot.

I don't like Nike shoes.

They don't have to be Nikes. My buddy has a small velcro pouch that slides into your shoe laces. You put the chip in there, works like a charm. I'm sure there are a number of ways to affix the chip to any shoe.

link

Nike+iPod

From Wikipedia, the free encyclopedia

Jump to: navigation, search

Nike+iPod Sports KitThe Nike+iPod Sports Kit is a device which measures and records the distance and pace of a walk or run. The Nike+ consists of a small accelerometer attached to or imbedded in a shoe which communicates wirelessly with a receiver plugged into an iPod nano. Itunes software can be used to view the walk/run history. The kit was revealed on May 23, 2006 but for a short time was unavailable for purchase. The kit is able to store information such as the elapsed time of the workout, the distance traveled, pace, or calories burned by the individual wearing the shoes, and display it on the screen or broadcast it through the headphones of an iPod.

The kit consists of two pieces: An accelerometer/transmitter that is mounted under the inner sole of the shoe and a receiver that connects to the iPod. Nike reccomends that the shoe be a Nike+ model with a special pocket in which to place the device. Users who don't want to change shoes place the accelerometer in a cavity which they create under the insole of an ordinary shoe or attach it to the laces with a pouch or other means. The battery in the transmitter is not removable so the entire kit must be replaced when it expires.

In addition to the audio feedback provided by a generic male or female voice (user's choice), there are pre-recorded congratulations provided by Lance Armstrong and Paula Radcliffe whenever a user achieves a personal best (such as fastest mile, fastest 10K, longest run yet) or reaches certain long-term milestones (such as 250 miles, 500 kilometers). This "celebrity feedback" is heard after the usual end-of-run statistics.

On October 19, 2006, new features were added to the Nike+ website, including the ability to name runs. Forums were also added, allowing users to meet and challenge other runners, ask questions, and give feedback.

Gee, why would Nike recommend Nike shoes?

Privacy concerns were raised when graduate students T. Scott Saponas, Jonathan Lester, and Carl Hartung at the University of Washington discovered security flaws in the device that can be exploited to track the user.[1] [2] According to their research, the students discovered that the Nike+iPod transmitter gives off radio frequencies that can be read up to 60 feet away using RFID, or Radio Frequency Identification. During the test, students built a $250 surveillance device and integrated it with Google Maps, easily tracking the movement of the person wearing the Nike+iPod transmitter. Although no personal data is stored in the transmitter's chip, an RFID privacy concern was raised after the students were easily able to track the movement of the person, claiming that its tracking ability could be used for surveillance by scanning the data and linking it to a user's identity.[3]

 

[DolphinsPhan]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...

And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

No. Do what your body can handle. Don't worry about your race pace before you even start your training. The biggest thing at this point would be to get your legs/body used to the mileage. At this point the best way to make yourself "faster" is to just increase your mileage as opposed to trying to run 10k faster and faster. I trained for my first 5k at a 10 minute mile running about 4 or 5 miles at a time and ended up running 8:30 pace.

Thanks. So, you ran more than 5k when you were traning for a 5k?

Yes. I started out running 3 miles each time I ran/trained for my 5k. Then I started throwing in a 4 or 5 miler. You will run faster during a race than when you train, especially as a "beginner". You need to have your legs used to extra mileage so that they can handle the faster pace over a shorter distance. Once your legs are used to running the distance you can work on speed if you really want to. I would start out by upping the treadmill from let's say 6.0 to 7.0 and run for a few minutes and then back it down (for example). Don't all of a sudden try and put the treadmill on 7.0 and run 6 miles. Do it intermittenly for short bursts and then slowly work up to doing a mile at the faster pace and then maybe a 2nd mile.

 

[MelvinTScupper]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...

And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

No. Do what your body can handle. Don't worry about your race pace before you even start your training. The biggest thing at this point would be to get your legs/body used to the mileage. At this point the best way to make yourself "faster" is to just increase your mileage as opposed to trying to run 10k faster and faster. I trained for my first 5k at a 10 minute mile running about 4 or 5 miles at a time and ended up running 8:30 pace.

Thanks. So, you ran more than 5k when you were traning for a 5k?

Yes. And don't worry about your race pace. It will be faster than your training pace, regardless. It just happens if you follow the plan.

 

[GStrot]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...

And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

No. Do what your body can handle. Don't worry about your race pace before you even start your training. The biggest thing at this point would be to get your legs/body used to the mileage. At this point the best way to make yourself "faster" is to just increase your mileage as opposed to trying to run 10k faster and faster. I trained for my first 5k at a 10 minute mile running about 4 or 5 miles at a time and ended up running 8:30 pace.

Thanks. So, you ran more than 5k when you were traning for a 5k?

Yes. I started out running 3 miles each time I ran/trained for my 5k. Then I started throwing in a 4 or 5 miler. You will run faster during a race than when you train, especially as a "beginner". You need to have your legs used to extra mileage so that they can handle the faster pace over a shorter distance. Once your legs are used to running the distance you can work on speed if you really want to. I would start out by upping the treadmill from let's say 6.0 to 7.0 and run for a few minutes and then back it down (for example). Don't all of a sudden try and put the treadmill on 7.0 and run 6 miles. Do it intermittenly for short bursts and then slowly work up to doing a mile at the faster pace and then maybe a 2nd mile.

I have 16 weeks so I just started an 8 week plan for a 5k then I will start another 8 week program for a 10k. But, the plan does not have me go over 5k or 10k until race day.Is the Novice 5k plan not be the best plan?

Training for your first 5-K

1 M Rest or run/walk

T 1.5 m run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 1.5 m run

Su 30- 60 min walk

2 M Rest or run/walk

T 1.75 m run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 1.75 m run

Su35-60 min walk

3 M Rest or run/walk

T 2 mi run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 2 MI run

Su 40-60 min walk

4 M Rest or run/walk

T 2.25 m run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 2.25 m run

Su 45-60 min walk

5 M Rest or run/walk

Tu 2.5 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa 2.5 m run

Su 50-60 min walk

6 M Rest or run/walk

T 2.75 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa 2.75 m run

Su 55-60 min walk

7 M Rest or run/walk

T 3 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa 3 m run

Su 60 min walk

8 M Rest or run/walk

Tu 3 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa Rest

Su 5-K Race

Vs. the Intermediate 5k program

How to Improve Your 5-K Times

1 M Rest

Tu 3 m run

W 5 x 400

Th 3 m run

F Rest

Sa 3 m run

Su 5 m run

2 M Rest

Tu 3 m run

W 30 min tempo

Th 3 m run

F Rest

Sa 3 m fast

Su 5 m run

3 M Rest

Tu 3 m run

W 6 x 400

Th 3 m run

F Rest

Sa 4 m run

Su 6 m run

4 M Rest

Tu 3 m run

W 35 min tempo

Th 3 m run

F Rest

Sa Rest

Su 5-K Test

5 M Rest

Tu 3 m run

We 7 x 400

Th 3 m run

F Rest

Sa 4 m fast

Su 6 m run

6 M Rest

Tu 3 m run

W 40 min tempo

Th 3 m run

F Rest

Sa 5 m run

Su 7 m run

7 M Rest

Tu 3 m run

W 8 x 400

Th 3 m run

F Rest

Sa 5 m fast

Su 7 m run

8 M Rest

Tu 2 m run

W 30 min tempo

Th 2 m run

F Rest

Sa Rest

Su 5-K Race

 

[pigskinliquors]

Did 2 miles in about 20 minutes on Sunday but it was not run/walk. Boy, did that suck. Starting the real training program on Wednesday (running 3x per week on Wed, Fri and the "big runs" on Sundays).

I'd stay off the "big runs" for at least another 2-3 weeks.

Very Get your legs more used to turning over for a couple of miles straight before doing "big runs" of whatever distance. Give yourself 2 more weeks, and then go for it. No point hurting yourself before this has even begun...

And great work keeping up with this! Easy enough to say- yeah, I'm gonna do it- and then not follow through.

Big runs was in quotes for a reason. Following the Higdon plan. Not a lot of running there. Gradually working my way up.Should I run everything at my projected 10k pace?

No. Do what your body can handle. Don't worry about your race pace before you even start your training. The biggest thing at this point would be to get your legs/body used to the mileage. At this point the best way to make yourself "faster" is to just increase your mileage as opposed to trying to run 10k faster and faster. I trained for my first 5k at a 10 minute mile running about 4 or 5 miles at a time and ended up running 8:30 pace.

Thanks. So, you ran more than 5k when you were traning for a 5k?

Yes. I started out running 3 miles each time I ran/trained for my 5k. Then I started throwing in a 4 or 5 miler. You will run faster during a race than when you train, especially as a "beginner". You need to have your legs used to extra mileage so that they can handle the faster pace over a shorter distance. Once your legs are used to running the distance you can work on speed if you really want to. I would start out by upping the treadmill from let's say 6.0 to 7.0 and run for a few minutes and then back it down (for example). Don't all of a sudden try and put the treadmill on 7.0 and run 6 miles. Do it intermittenly for short bursts and then slowly work up to doing a mile at the faster pace and then maybe a 2nd mile.

I have 16 weeks so I just started an 8 week plan for a 5k then I will start another 8 week program for a 10k. But, the plan does not have me go over 5k or 10k until race day.Is the Novice 5k plan not be the best plan?

Training for your first 5-K

1 M Rest or run/walk

T 1.5 m run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 1.5 m run

Su 30- 60 min walk

2 M Rest or run/walk

T 1.75 m run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 1.75 m run

Su35-60 min walk

3 M Rest or run/walk

T 2 mi run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 2 MI run

Su 40-60 min walk

4 M Rest or run/walk

T 2.25 m run

W Rest or run/walk

Th 1.5 m run

F Rest

Sa 2.25 m run

Su 45-60 min walk

5 M Rest or run/walk

Tu 2.5 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa 2.5 m run

Su 50-60 min walk

6 M Rest or run/walk

T 2.75 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa 2.75 m run

Su 55-60 min walk

7 M Rest or run/walk

T 3 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa 3 m run

Su 60 min walk

8 M Rest or run/walk

Tu 3 m run

W Rest or run/walk

Th 2 m run

F Rest

Sa Rest

Su 5-K Race

Vs. the Intermediate 5k program

How to Improve Your 5-K Times

1 M Rest

Tu 3 m run

W 5 x 400

Th 3 m run

F Rest

Sa 3 m run

Su 5 m run

2 M Rest

Tu 3 m run

W 30 min tempo

Th 3 m run

F Rest

Sa 3 m fast

Su 5 m run

3 M Rest

Tu 3 m run

W 6 x 400

Th 3 m run

F Rest

Sa 4 m run

Su 6 m run

4 M Rest

Tu 3 m run

W 35 min tempo

Th 3 m run

F Rest

Sa Rest

Su 5-K Test

5 M Rest

Tu 3 m run

We 7 x 400

Th 3 m run

F Rest

Sa 4 m fast

Su 6 m run

6 M Rest

Tu 3 m run

W 40 min tempo

Th 3 m run

F Rest

Sa 5 m run

Su 7 m run

7 M Rest

Tu 3 m run

W 8 x 400

Th 3 m run

F Rest

Sa 5 m fast

Su 7 m run

8 M Rest

Tu 2 m run

W 30 min tempo

Th 2 m run

F Rest

Sa Rest

Su 5-K Race

The plans look great to me. They build mileage slowly, include rest, some speed, and have a taper at the end. Completing either plan will have you more than ready for the race If you can do the Intermediate, I'd recommend it, as you'll be more prepared. If you don't quite feel comfortable, you can split the middle between the two, and create your own plan.

 

[pigskinliquors]

I noticed it as well, and edited my reply above, while you were writing your response.

 

[GStrot]

The plans look great to me. They build mileage slowly, include rest, some speed, and have a taper at the end. Completing either plan will have you more than ready for the race If you can do the Intermediate, I'd recommend it, as you'll be more prepared. If you don't quite feel comfortable, you can split the middle between the two, and create your own plan.

Thanks. I might just split the difference. 1.5 miles this morning was pretty easy but 3 miles seems a bit more than I can handle right now.We will see on Friday when I do day 2.

 

[avoiding injuries]

***Training Update***

Minor set back, went to NYC over the weekend and drank myself into a stuper while puffing down a couple ciggarettes(I don't smoke). Monday I pushed out 3 miles but was hurting pretty bad. Took Tues and Wed off and got back on the beast of a machine today...

I did 5.5 miles in about 50 minutes. I swear when I got to 4 miles I started picturing myself getting home and writing here how far I went. The motivational factor of this thread is starting to help me out.

Still a little worried that I am peaking too early and may burn out before I run a race.

 

[GStrot]

We will see on Friday when I do day 2.

Did just the 1.5 miles today with a couple minutes warming up and a couple minutes afterward, I did around 1.9 miles in 20 minutes. Running on a treadmill sucks. But, I am worried that I will be worse outside. Sometimes I just kept going because the treadmill was moving. Running is boring. Even with the tv on.

 

[GStrot]

***Training Update***Minor set back, went to NYC over the weekend and drank myself into a stuper while puffing down a couple ciggarettes(I don't smoke). Monday I pushed out 3 miles but was hurting pretty bad. Took Tues and Wed off and got back on the beast of a machine today...I did 5.5 miles in about 50 minutes. I swear when I got to 4 miles I started picturing myself getting home and writing here how far I went. The motivational factor of this thread is starting to help me out. Still a little worried that I am peaking too early and may burn out before I run a race.

(except to smoking. that is )

 

[wraith5]

We will see on Friday when I do day 2.

Did just the 1.5 miles today with a couple minutes warming up and a couple minutes afterward, I did around 1.9 miles in 20 minutes. Running on a treadmill sucks. But, I am worried that I will be worse outside. Sometimes I just kept going because the treadmill was moving. Running is boring. Even with the tv on.

Good job getting it done. Running on a treadmill does get better as you get used to it. This thread motivated me to get back into the game, too - Did the treadmill x3 this week (watched Sports Center) for about 30 minutes each. I may brave the cold this weekend for a longer run outside... we'll see. Keep it up, GStrot!

 

[GStrot]

We will see on Friday when I do day 2.

Did just the 1.5 miles today with a couple minutes warming up and a couple minutes afterward, I did around 1.9 miles in 20 minutes. Running on a treadmill sucks. But, I am worried that I will be worse outside. Sometimes I just kept going because the treadmill was moving. Running is boring. Even with the tv on.

Good job getting it done. Running on a treadmill does get better as you get used to it. This thread motivated me to get back into the game, too - Did the treadmill x3 this week (watched Sports Center) for about 30 minutes each. I may brave the cold this weekend for a longer run outside... we'll see. Keep it up, GStrot!

 

[avoiding injuries]

***Training Update***Minor set back, went to NYC over the weekend and drank myself into a stuper while puffing down a couple ciggarettes(I don't smoke). Monday I pushed out 3 miles but was hurting pretty bad. Took Tues and Wed off and got back on the beast of a machine today...I did 5.5 miles in about 50 minutes. I swear when I got to 4 miles I started picturing myself getting home and writing here how far I went. The motivational factor of this thread is starting to help me out. Still a little worried that I am peaking too early and may burn out before I run a race.

(except to smoking. that is )

I know, I know. But when I'm drunk...Off to the gym. Going to do 3 miles today. It may be more if I get a burst like I did on Wed.

 

[GStrot]

We will see on Friday when I do day 2.

Did just the 1.5 miles today with a couple minutes warming up and a couple minutes afterward, I did around 1.9 miles in 20 minutes. Running on a treadmill sucks. But, I am worried that I will be worse outside. Sometimes I just kept going because the treadmill was moving. Running is boring. Even with the tv on.

Same thing on Sunday. 2.0 miles in 25 minutes or so. 1.5 miles of running at around 6.5 miles per hour and some walking on either end to warm up and cool down. Running still sucks but at least on Sundays I can turn the tv up loud because everyone is awake unlike during the week when I am working on my Marlene Matlin lip reading skills. Wednesday I up the ante to 1.75 miles (then 1.5 on Friday then 1.75 on Sunday).

 

[bostonfred]

We will see on Friday when I do day 2.

Did just the 1.5 miles today with a couple minutes warming up and a couple minutes afterward, I did around 1.9 miles in 20 minutes. Running on a treadmill sucks. But, I am worried that I will be worse outside. Sometimes I just kept going because the treadmill was moving. Running is boring. Even with the tv on.

Same thing on Sunday. 2.0 miles in 25 minutes or so. 1.5 miles of running at around 6.5 miles per hour and some walking on either end to warm up and cool down. Running still sucks but at least on Sundays I can turn the tv up loud because everyone is awake unlike during the week when I am working on my Marlene Matlin lip reading skills. Wednesday I up the ante to 1.75 miles (then 1.5 on Friday then 1.75 on Sunday).

Try wireless headphones. Do you vary the speeds at all when you're on the treadmill? Maybe start out at 6 MPH, then bump it up to 6.2, 6.5, 6.7, 6.5, 6.2, 6.0 for about three minutes each or whatever feels comfortable. The idea is just to get some variety and to give you something to think about while you're on the treadmill, without making huge jumps in speed. By starting and finishing a little slower, you can usually warm up and cool down for slightly less time, too.

 

[meeka]

GStrot-

You got me thinking it would be a good idea to start running when I stumbled upon this thread. I have been running on the treadmill for a little over a week, and have plans to run a 5K in April. Maybe by the end of the summer I can get to 10K.

I am trying to split the difference in the Hal H beginner and intermediate 5k program. Since my starting running ability is 2 miles and am now up to 2.25 I am somewhere around week 4 of the beginner plan. I then plan to add 3 or 4 weeks to the end of the beginner plan to build to around 5 miles by the time I run the 5K.

My routine is 1 minute walk to warm up, then I run, then I do a longer cool down walk at the end. My running speed is only 5.5 MPH, but as I work my way into it I hope to get closer to 6.5. My hesitation in upping my speed is fear of burnout. I am getting the distance in now and fear that if I up speed now I will not be able to get the miles in and gradually give the whole thing up. I feel pretty lame at 5.5 MPH, but that is the speed I can handle.

Good luck with your training. I have to agree that running on the tread mill is pretty boring, but I think it will get better.

 

[RoarinSonoran]

Did just the 1.5 miles today with a couple minutes warming up and a couple minutes afterward, I did around 1.9 miles in 20 minutes. Running on a treadmill sucks. But, I am worried that I will be worse outside. Sometimes I just kept going because the treadmill was moving. Running is boring. Even with the tv on.

That's why you need to get outside and find a group to run with. It can be VERY motivating to run behind a cute chick in tiny running shorts, or beside a busty chick in a spring-loaded sportsbra (assuming you have good peripheral vision).

 

[tri-man 47]

The great thing about having a race as a goal is that it keeps you going, despite setbacks and bad days and all. This weekend, I had planned to run 10 miles as part of my marathon training. I was out of town, so I needed to plan the run in advance since I would be on unfamiliar roads. Because of commitments during the day, I went running early at 7:00 a.m. It was still dark out, the temp was about 6 degrees, and a light wind was blowing. But I had a goal, and needed to stick with my plan. You do what you've got to do!

By the way, here's a great tool to determine mileage:

http://www.gmap-pedometer.com/

After putting in your location and zooming in as needed, click to start recording, and then double click on the map to start and to mark each turn in your course. Great for planning runs while traveling, and great for planning longer runs.

 

[wraith5]

Do you vary the speeds at all when you're on the treadmill? Maybe start out at 6 MPH, then bump it up to 6.2, 6.5, 6.7, 6.5, 6.2, 6.0 for about three minutes each or whatever feels comfortable. The idea is just to get some variety and to give you something to think about while you're on the treadmill, without making huge jumps in speed. By starting and finishing a little slower, you can usually warm up and cool down for slightly less time, too.

Many treadmills have programs with varied speed and incline built in - I used to avoid them, but now they add a nice bit of challenge and variety for my runs. I think they give you a much better workout and help prepare you for running outside better that just flat 6.0 (or whatever) treadmill runs. Braved the outdoors in Chicago on Saturday and did 6 miles in the 14 degree weather. I had to walk a few times since I'm just getting back into it after 4 months off, but it felt good to hit that mileage again. Of course, my balaclava was pretty iced up by the time I was done, but I hardly noticed it while I was running. (Needless to say, Roarin, there are no "cute chicks in tiny running shorts" around here in February!!)

 

[avoiding injuries]

Had a little problem today. I have been running two days and off one. Been increasing my distance at a good rate up to between 3 and 5 miles per run. Today I could not do more then 2.25. I hit a wall. I sweat more then my longer runs. I have no idea what happened to me today. Hopefully I'll get back on track during my next run.