Ran a 10k in June (5 Viewers)

[IvanKaramazov]

I am happy to report that I went 5 miles tonight, and this was the first time I've run 100% pain free in my left knee since 3/25, which was 4 weeks ago. It looks like taking a week and a half off may have paid off for me.

 

[gruecd]

Well ...ouch! Did my second 20 miler today (one more in two weeks). Didn't get out until about 11:30 a.m. on an 80 degree day. Church and teaching Sunday school first. Planned it pretty good for food and fluids, but thankfully I found some water fountains at miles 16 and 18. I knew it'd be hard after a full day yesterday. Kept a comfortable pace, though it slipped over the last four or five miles. A 50 mile week!Nice ice bath afterwards. Brrr!

Congrats on a nice run and a nice week! I totaled about 46 myself last week, and I'm planning something similar for this week, including a 6-mile tempo run, a 10-mile medium/long run, and an 18-miler on Saturday.

 

[culdeus]

48 hours from leaving on my 190 mile ride from Houston to Austin.My knee has never felt worse after a weird incident a couple weeks back where it spontaneously tightened up.Gonna really bump up the advil the day of and ice it down between rides and hope for the best.After this is done I'm not gonna screw around anymore and just go ahead and get the knee scoped once and for all.This is a problem I've had for 15 years now and it ain't getting any better.

Have a great ride Culdeus! I prefer the Motrin to the Advil, but do whatever's best for you. If I'd have known a few years back how much one's body starts to ache with age I would have purchased stock in pain killers. Have a blast on the ride, make some memories, and then let us know about them!

Did it no problemo. There were quite a few people that ran after the ride which shocked me. I wanted to knock down the first day before noon, but some issues at the start hung up the main field so I didn't have nearly enough support to warp to lunch without any effort. I still don't get why you haven't done this ride yet. It's not particularly hard by any stretch for most. Some people were coming in at the end of the time at like 7pm some 7 hours after I finished taking 2.25 times as long to finish. I have no idea how that can be fun, but to each I guess.Gonna rest a bit and see how things go with the knee. I really want to build up and knock down a 5 hour century (rough equivalent of a boston qualifier) in Wichita Falls this year. So something like 180 miles +/- in two days.

 

[pigskinliquors]

What an inspiring weekend!! It sounds like all of the "regulars" in this thread have their training right on track!!

Tri-man: Awesome to hear that you completed your 2nd 20 miler. My wife also fills my fuel-belt for me! I do out and backs for everything 10 miles or less, to two loops for 12 or 14 milers (= Mrs. Liquors fills me up once), and three loops for 16, 18 and 20 milers (= 2 re-fills). I have a Camelback that I use when it's extremely hot/humid her, but prefer the fuel-belt. Running in 80 degrees plus is awful. Anytime the temp + humidity adds up to 150+, I struggle a bit. Having completed this one in that weather, you will be more than ready for race day!!

Gruecd: It sounds to me like you are already ready for the full-marathon. Even if you aren't able to qualify for Boston, it would be a great achievement getting a marathon in. In the middle of the race, you'll have a good idea of whether or not you should go for it. If not, just enjoy the run, and relish in all the training/miles you've put in.

IvanK: Your 20 miler sounds like you had a great experience. Running on the indoor track, could also have aided in saving your knees/legs if it was a softer surface (like many indoor tracks are) than you normally run on. The track also increases your concentration on the task at hand, as you don't have as many wonderful things to focus your attention away from the task. You are soooo ready for your marathon. Happy tapering!!

RoarinS: I detest loose dogs! I've been bit twice while on runs, and am way too familiar with the increased heart rate that a dog can have on your run. Going to the median was a brilliant move. I wouldn't worry too much about finding a lower gear for your race. One of the keys is to treat the first couple miles like a warm-up = go out slow. The rest of the race should be at or below the pace you've been training at. Having completed 20, your legs and lungs will be more than ready for 26.2 after your taper. Fresh legs will surprise you!

Schmegma: I'm extremely jealous that you get to run Crazylegs. It was one of my first road races (in the early 80's), and is still one of the most enjoyable races I've ever been able to participate in (I think I've done three of them). Once you've completed, their will be beer flowing = try to get some water/gatorade in you if you can. I remember getting pretty whoozy, pretty fast after just a couple beers. It's also great to hear that you were able to take a week and a half off to recover. It's a lot tougher NOT running, than it is to run, once you've made a commitment to it.

Culdeus: Great to hear that your ride went well. Building for a five hour century would be quite a feat. It's more than just comparable to a marathon, it's more like training for a sub three hour marathon. The more difficult part is that you have more hydration and caloric intake problems due to it taking 40% more time to complete. Please remember that I'm only 1 year into this whole biking thing (in fact this week would be my 1 year anniversary!). I'm pretty sure I'll do it in the future, but the longest ride I've ever taken was 40 miles. I'm also afraid of being in outcast with a TT setup and no down bars. Did you ride it with a team, or were you on your own? Also, what was the hold-up at the start? Also, how's your knee holding up?

El F. : Give us an update on your PT. It takes balls to get help when the body isn't doing what you know it can. I think I can speak for most of us, that we tend to ignore the signs of injury for too long, and don't get enough help. Let us know any stretches, treatments, etc. that they prescribe for you, as I'm guessing most of us can benefit.

I'm on taper this week for my Sprint next weekend. After total indulgence all weekend (Buffett concert), I'm just hoping to get back to my "race weight" over the next few days. Thanks to all for the inspiration!

~Liquors

 

[pigskinliquors]

3 Members: pigskinliquors, IvanKaramazov, GStrot

Gstrot: where's your update?

 

[culdeus]

Culdeus: Great to hear that your ride went well. Building for a five hour century would be quite a feat. It's more than just comparable to a marathon, it's more like training for a sub three hour marathon. The more difficult part is that you have more hydration and caloric intake problems due to it taking 40% more time to complete. Please remember that I'm only 1 year into this whole biking thing (in fact this week would be my 1 year anniversary!). I'm pretty sure I'll do it in the future, but the longest ride I've ever taken was 40 miles. I'm also afraid of being in outcast with a TT setup and no down bars. Did you ride it with a team, or were you on your own? Also, what was the hold-up at the start? Also, how's your knee holding up?

I think if I did the 5hrs I'd use a hydration pack instead of bottles and actually take the bottle racks off the bike to save weight that I'll be adding with the pack. I was with a group some and solo some. It varied quite a bit with time of day and whatever.

The holdup was thick fog. 40 foot visibility held things up, but we started away from the main field with no such concerns.

I think you basically need to get a road bike and dispense with this full time tri nonsense.

 

[GStrot]

Weather finally shaped up in NJ. Ran about 3.5 miles outside yesterday. Ran negative splits for the first time too, so pretty psyched about that. Tomorrow is my first "long" run of 6 miles. I have done 5 before, so this shouldn't be too bad!

If it helps, break it down mentally in advance. 3 x 2, or 2 x 3 or something. You should do fine ...let us know!

Did my 6 miles this morning. Did it on the treadmill at the gym just to make sure I paced myself. I can't pace myself at all running outside yet. Always go out too fast. Did miles 1-3 at 10 min pace. Did miles 4-6 at 9 min pace. Didn't feel tired so kept running and did a 7th mile at 8 min pace. That was a little tiring at the end, but I felt great . Ended up running for a little over an hour. atselfonback:

This is funny. I pace myself too slow when I run outside. I am always afraid I am going to run out of gas. But, I never do. I don't really know my pace until I get home and use mapmyrun to see where I was at various times vs. various landmarks. I guess I should go a better job of noting where the mile markers are and then noting the time. I usually map my run out ahead of time so I can somewhat pace myself that way. I guess I need to do a better job of pacing. I will notice that I am slowing down at times and pick up the pace. But, I usually average about the same for all my miles.

 

[GStrot]

Did my 6 miles this morning. Did it on the treadmill at the gym just to make sure I paced myself. I can't pace myself at all running outside yet. Always go out too fast. Did miles 1-3 at 10 min pace. Did miles 4-6 at 9 min pace. Didn't feel tired so kept running and did a 7th mile at 8 min pace. That was a little tiring at the end, but I felt great . Ended up running for a little over an hour. atselfonback:

Nice run!!! Weather was perfect for my 16-miler. Clear and mid-40s at the start, sunny and low-50s at the finish. Took it pretty easy and averaged 7:59 pace to finish at 2:07:37, but I mixed in a couple of fast miles (sub-7:30), and I ran the last mile at 7:05 just to see how much I had left in the tank. If my 18-miler next weekend goes this well, I'm definitely switching from the half to the full marathon at Green Bay and taking a shot at my 3:10 BQ.

:(

 

[GStrot]

Weather finally shaped up in NJ. Ran about 3.5 miles outside yesterday. Ran negative splits for the first time too, so pretty psyched about that. Tomorrow is my first "long" run of 6 miles. I have done 5 before, so this shouldn't be too bad!

If it helps, break it down mentally in advance. 3 x 2, or 2 x 3 or something. You should do fine ...let us know!

Did my 6 miles this morning. Did it on the treadmill at the gym just to make sure I paced myself. I can't pace myself at all running outside yet. Always go out too fast. Did miles 1-3 at 10 min pace. Did miles 4-6 at 9 min pace. Didn't feel tired so kept running and did a 7th mile at 8 min pace. That was a little tiring at the end, but I felt great . Ended up running for a little over an hour. atselfonback:

Nice work!re: pacing- I've been talking up "out and backs" in here as a great method for developing consistent pace, worth trying out once a week.

How exactly do you do these?

 

[GStrot]

My 20-miler ended up being much easier than I thought it would be. I did 18 two weeks ago, and while I had no problem finishing, I found it difficult to maintain anything like a normal pace toward the end, and my legs hurt really bad afterwards. (Note: My legs were not "sore" after that run; they were really in a state of pain). This run was a piece of cake by comparison. I was able to maintain a pretty consistent 9:30 pace through about 15 miles. I had a couple of slow miles mixed in after than, but I still managed to do the last mile at 9:15. The run overall took about 3:19, which I was pleased with. My 18 miler was 3:08, so I added 2 miles but only 11 minutes. I'm cool with that. And while my legs hurt a bit after this run, it was nowhere near as bad as two weeks ago.

I treated this exactly like a dress rehearsal for race day. We had high winds and thunderstorms this morning so I ran on the indoor track instead of outside as planned, but that's okay. This actually made it easier to keep an eye on my pace and to hydrate/eat at exactly the mileage points I planned on. It was kind of weird stuffing gels and a Clif bar into my shorts while running on a track, but it was nice just to confirm that things didn't bounce around or fall our anything while running.

I'm about 100% sure I could have done another 6.2, especially with the extra motivation of race day, so this was a great run for my confidence. Obviously I'm pretty slow by the standards of a lot of the people in this thread, but still.

I'm going to spend the rest of the afternoon celebrating the end of my training by imbibing a high-carbohydrate beverage 12 oz at a time. Then its on to the taper.

Awesome!

 

[GStrot]

Obviously I'm pretty slow by the standards of a lot of the people in this thread, but still.

 

[GStrot]

Did 10mi today, the final big run before the marathon! Nearly got attacked by a hell-hound along the way. Y'all have seen movies or other shows where they show a dog running full out, low to the ground, ready to attack and kill their prey. This is exactly how this beast was running. Thanks to anti-gun nuts and their gun bannings , I wasn't packing, so I did the next logical thing -- I ran out into the street to the center median. Fortunately, it was during a break in traffic and I safely avoided becoming a red smear on the pavement. I figured that I'd have a chance at dodging cars, whereas a dog would more likely become a hood ornament. The dog didn't follow me, but I really wasn't interested in finding out what he wanted. Tie up your ####### dogs, people! Anyhow, it was a good run, around a 9:23 pace, and fairly steady at that. Still gotta find that lower gear so I can stretch it for 26.2, instead of finding that wall somewhere in the teens.Weather was similar to what's being forecast for Nashville on race day. Low 50's, overcast, damp from overnight sprinkles, perfect! 76/54 and t-storms is the forecast, so I'm hoping for a little rain and a lotta clouds.

Everyone seems to be in the final stages of their training. Hopefully you all keep checking in or find a new challenge for later in the year.

 

[GStrot]

Well ...ouch! Did my second 20 miler today (one more in two weeks). Didn't get out until about 11:30 a.m. on an 80 degree day. Church and teaching Sunday school first. Planned it pretty good for food and fluids, but thankfully I found some water fountains at miles 16 and 18. I knew it'd be hard after a full day yesterday. Kept a comfortable pace, though it slipped over the last four or five miles. A 50 mile week!Nice ice bath afterwards. Brrr!

I didn't run on Sunday (I ran this morning instead) because it was a bit warm and wanted to spend time with the kids anyway. Good job running! 50 miles. I haven't run 50 miles total in my training. Then again, I haven't had the need to do an ice bath and freeze my balls off. Nice job on logging in all the miles this week!

 

[GStrot]

I am happy to report that I went 5 miles tonight, and this was the first time I've run 100% pain free in my left knee since 3/25, which was 4 weeks ago. It looks like taking a week and a half off may have paid off for me.This Saturday I have my first race of the season, which is the 8K Crazylegs race here in Madison. After that, it's only 4 weeks to the Madison Half Marathon on 5/27.

Glad to hear yoy are pain free. Good luck in the race this Saturday!

 

[El Floppo]

Culdeus: Great to hear that your ride went well. Building for a five hour century would be quite a feat. It's more than just comparable to a marathon, it's more like training for a sub three hour marathon. The more difficult part is that you have more hydration and caloric intake problems due to it taking 40% more time to complete. Please remember that I'm only 1 year into this whole biking thing (in fact this week would be my 1 year anniversary!). I'm pretty sure I'll do it in the future, but the longest ride I've ever taken was 40 miles. I'm also afraid of being in outcast with a TT setup and no down bars. Did you ride it with a team, or were you on your own? Also, what was the hold-up at the start? Also, how's your knee holding up?

I think if I did the 5hrs I'd use a hydration pack instead of bottles and actually take the bottle racks off the bike to save weight that I'll be adding with the pack. I was with a group some and solo some. It varied quite a bit with time of day and whatever.

The holdup was thick fog. 40 foot visibility held things up, but we started away from the main field with no such concerns.

I think you basically need to get a road bike and dispense with this full time tri nonsense.

Drops are for suckers. Bullhorns all the way, baby. Nice work on the ride, C. A 5 hour century would be pretty nice- seems very managable with a group @20mph. I'm sure with decent visibility and a flattish course you'd be able to bang that puppy out a lot faster.

A bunch of my friends are doing the Gulf Coast 1/2 IM down in Panama City Beach, FL next weekend. That was the first 1/2 I ever did and even with the ####ed up knee, lack of training and overall- ahem... largesse- I was still jonesing to go down there and race with them. Well... "race"- not quite the word for what I'd be doing in my current situation- but I feel like I could still finish it; just a lot slower and in a lot more pain during and after.

Can't wait for the "all-clear" from my PT... the weather has finally turned here in NYC and I'm dying to get out and play.

And Pigskin- thanks. As far as the PT, I've paid the piper too many times before trying to "gut" out minor injuries that only provokes them into something much worse. Older age hasn't given me much- but it's giving me more caution with the troubling aches and pains.

 

[GStrot]

RoarinS: I detest loose dogs! I've been bit twice while on runs, and am way too familiar with the increased heart rate that a dog can have on your run.

ouch. I haven't seen any unchained dogs yet. But, now I will be super paranoid.

 

[GStrot]

3 Members: pigskinliquors, IvanKaramazov, GStrot

Gstrot: where's your update?

Thanks for asking.Didn't run Sunday but ran this morning instead. Was a bit short of 3.5 miles only because of an inability to follow my planned route (I turned two blocks short) but managed to get about 3.3 or so in 31 minutes.I felt pretty good about the whole run and could have done more and could have done it faster. All of which is filed under "good to know" but I am not planning on running any more than the prescribed amounts and at a pace I feel comfortable. My only goal is finishing the 10k in June. I will worry about doing things faster and/or longer after that.It really is amazing to see the difference in how far I can run now vs. just a few months ago.

 

[pigskinliquors]

3 Members: pigskinliquors, IvanKaramazov, GStrot

Gstrot: where's your update?

Thanks for asking.Didn't run Sunday but ran this morning instead. Was a bit short of 3.5 miles only because of an inability to follow my planned route (I turned two blocks short) but managed to get about 3.3 or so in 31 minutes.

I felt pretty good about the whole run and could have done more and could have done it faster. All of which is filed under "good to know" but I am not planning on running any more than the prescribed amounts and at a pace I feel comfortable. My only goal is finishing the 10k in June. I will worry about doing things faster and/or longer after that.

It really is amazing to see the difference in how far I can run now vs. just a few months ago.

Too many people (many of us in this thread!), deviate from their plan when they start feeling "stronger" and don't reach the most important part; finishing! Your pace is certainly getting quicker, and it sounds like you are actually starting to enjoy it. Keep it up!!!

 

[culdeus]

3 Members: pigskinliquors, IvanKaramazov, GStrot

Gstrot: where's your update?

Thanks for asking.Didn't run Sunday but ran this morning instead. Was a bit short of 3.5 miles only because of an inability to follow my planned route (I turned two blocks short) but managed to get about 3.3 or so in 31 minutes.I felt pretty good about the whole run and could have done more and could have done it faster. All of which is filed under "good to know" but I am not planning on running any more than the prescribed amounts and at a pace I feel comfortable. My only goal is finishing the 10k in June. I will worry about doing things faster and/or longer after that.It really is amazing to see the difference in how far I can run now vs. just a few months ago.

Maybe I missed it, but have you done any mass start 5k yet? While it lacks the danger and sheer terror of a cycling start you will find out a couple of things: 1. A real honest time on a real honest course in race conditions 2. Practice getting your race day stuff together 3. Practice going through a race week buildup and letdownThere are seemingly an endless supply of 5ks each and every week around here I'm sure your area is no different.

 

[RoarinSonoran]

Everyone seems to be in the final stages of their training. Hopefully you all keep checking in or find a new challenge for later in the year.

Already have it planned: San Diego Rock 'n Roll Marathon - June 3

Virginia Beach Rock 'n Roll Half-marathon - September 2

San Jose Rock 'n Roll Half-marathon - October 14

These three, along with last January's PF Chang's Rock 'n Roll Marathon and this weekend's Country Music Marathon, will earn me a Rockstar Medal. The page doesn't specifically forbid it, but I should also receive all the other medals listed, as I will qualify for them as I go (there's probably some fine print somewhere that will screw me over -- lol, however just the Rockstar will be awesome in itself). And by the way, no, I'm not crazy -- but I am a carrier.

I also have an itch to run the Disneyland Half-marathon on September 3. Yes, the day after Virginia Beach. "Two halfs, on two coasts, in two days".

And, to cap off a wild year of running, I'm also looking at the Chickamauga Battlefield Marathon on November 10, and run with the ghosts of my great-grandfather and his army buddies.

RoarinS: I detest loose dogs! I've been bit twice while on runs, and am way too familiar with the increased heart rate that a dog can have on your run.

ouch. I haven't seen any unchained dogs yet. But, now I will be super paranoid.

Eh, don't let it bother you. This was the only dog I've seen that seemed like a threat. Others seemed disinterested. Tho, I s'pose I should head down to the Dbacks Team Shop and pick up one of those miniature baseball bats. Should be small enough to run with, but sturdy enough to thwack a dog on the noggin' if need be.

 

[wraith5]

Congrats to everyone who had such great runs this weekend, and to Culdus on his big ride!

Unfortunately, I am unable to join that group - I was going to do 15 on Sunday, then had to switch to Sat because of a child-care issue and ended up calling it quits after 10. I think several factors came into play (ie "excuses") but bottom-line is I just had an off week - only two runs total and neither was very good.

I'm still clearing gunk outta my lungs today but the Z-pak is done, so I'm hoping if I can get some decent sleep (very key "if") that this week will be much improved.

A guy I work with is bringing his bike in tomorrow for me to check out & possibly buy. I was pretty close to pulling the trigger on something new, but if this works out it will give me an opportunity to ride for the summer and decide if it's something I'm going to do recreationally with the kids, or if I'm going to start supplementing my running with biking more seriously.

 

[pigskinliquors]

Congrats to everyone who had such great runs this weekend, and to Culdus on his big ride!Unfortunately, I am unable to join that group - I was going to do 15 on Sunday, then had to switch to Sat because of a child-care issue and ended up calling it quits after 10. I think several factors came into play (ie "excuses") but bottom-line is I just had an off week - only two runs total and neither was very good. I'm still clearing gunk outta my lungs today but the Z-pak is done, so I'm hoping if I can get some decent sleep (very key "if") that this week will be much improved. A guy I work with is bringing his bike in tomorrow for me to check out & possibly buy. I was pretty close to pulling the trigger on something new, but if this works out it will give me an opportunity to ride for the summer and decide if it's something I'm going to do recreationally with the kids, or if I'm going to start supplementing my running with biking more seriously.

Wraith,It was a year ago this week that I decided I'd start supplementing my running with some biking. I now do just the opposite: I do some running to compliment my biking. I've found my legs are much fresher and many of the aches and pains have been diminished. One off week is no big deal.

 

[pigskinliquors]

Everyone seems to be in the final stages of their training. Hopefully you all keep checking in or find a new challenge for later in the year.

Already have it planned: San Diego Rock 'n Roll Marathon - June 3

Virginia Beach Rock 'n Roll Half-marathon - September 2

San Jose Rock 'n Roll Half-marathon - October 14

These three, along with last January's PF Chang's Rock 'n Roll Marathon and this weekend's Country Music Marathon, will earn me a Rockstar Medal. The page doesn't specifically forbid it, but I should also receive all the other medals listed, as I will qualify for them as I go (there's probably some fine print somewhere that will screw me over -- lol, however just the Rockstar will be awesome in itself). And by the way, no, I'm not crazy -- but I am a carrier.

I also have an itch to run the Disneyland Half-marathon on September 3. Yes, the day after Virginia Beach. "Two halfs, on two coasts, in two days".

And, to cap off a wild year of running, I'm also looking at the Chickamauga Battlefield Marathon on November 10, and run with the ghosts of my great-grandfather and his army buddies.

RoarinS: I detest loose dogs! I've been bit twice while on runs, and am way too familiar with the increased heart rate that a dog can have on your run.

ouch. I haven't seen any unchained dogs yet. But, now I will be super paranoid.

Eh, don't let it bother you. This was the only dog I've seen that seemed like a threat. Others seemed disinterested. Tho, I s'pose I should head down to the Dbacks Team Shop and pick up one of those miniature baseball bats. Should be small enough to run with, but sturdy enough to thwack a dog on the noggin' if need be.

My old body is down to training for just one a year, and I can barely do that. WOW!

 

[RoarinSonoran]

:X My old body is down to training for just one a year, and I can barely do that. WOW!

Miles: Joel, you wanna know something? Every now and then say, "What the ####." "What the ####" gives you freedom. Freedom brings opportunity. Opportunity makes your future.

I dunno if that's the best quote, but it comes pretty close. lol I don't know where this is all coming from. Perhaps it's just a mid-life crisis, only without the sportscar and replacing the wife with a newer model. I get these weird vibes now and then and I just have to act on 'em. Two years ago, it was join TNT, raise funds for leukemia research, and go run a marathon, all for the added purpose of realizing the dream of visiting Ireland. Now, it's run three marathons and two halfs in order to get an extra medal (tho, I could have taken the easy route and run one marathon and four halfs ). I've got Nickelback singing "I wanna be a Rockstar" every time I turn around, and that helps keep me motivated (Saturday morning, I was sorely tempted to roll over and go back to sleep, but the song came on the radio and got me out of bed to go run lol).For whatever reason, this Rockstar pursuit is what I want to do. A week ago, we had a triathlon here in town -- no interest. The week before that, there was a 4.2mile run for Pat Tillman ("Pat's Run", for some charity in his name) -- I ran 16 instead. The strangest thing is that I'm doing this on my own. I did TNT for PF Chang's, but the last eight weeks have been all me, training alone. I could have easily said "screw it, I've messed up my I-T". I suppose I should give you guys and this thread some credit, but still, I feel I'm finding more motivation to run now than when I was with TNT (for the weekday runs when we ran on our own, instead of like the team runs on Saturdays). It'll be interesting to see how it goes this summer when there's three months between San Diego and Virginia Beach, and it's 110degrees outside.

 

[KTM]

Well its been what, 2 weeks since my last update?

They're all a bunch of excuses, but life happens. I've ran maybe 4 times since my last post. The good thing is I'm much further ahead then I'd expected. Last week I did my first timed run since I started back up. 13:26 for 2 miles. I'm having a hard time getting used to not being as fast as I was 10yrs ago (11:20s), but I'm pretty happy with how things have gone with the limited amount of time I've had to run.

I put in 4 miles today and really underestimated how the heat would affect me. It was 86 today, and sunny. The humidity was pretty low so it didn't feel like the typical mid-80s here. Needless to say the heat/sun zapped me pretty quick!

Nice job to everyone who's been better about keeping up then I have!

 

[El Floppo]

re: pacing- I've been talking up "out and backs" in here as a great method for developing consistent pace, worth trying out once a week.

How exactly do you do these?

Do you actually read any of this stuff? Out and backs are exactly what they sound like- pick a starting spot and run from there out a predetermined amount of time. In your case, 5 minutes would work.At 5 minutes (or 10, 15, 20 whatever), make a mental note of where you are and head back. You want to try to get back to the start in the same 5 minutes, without having to speed up or slow down too much as you approach the starting spot.Rinse, repeat. If you are going for strictly pacing- on each of the following "outs" head back to the same spot in 5 minute and turn around.I like to build those up so that each subsequent out is a little further than the previous one- which means my pace picks up towards the end. Doing it this way is a great way to conditioning your body to start a little slower (classic race mistake is to go like gang-busters at the gun and then burn out at the end) and build to the finish.Hope this is clear.

 

[GStrot]

3 Members: pigskinliquors, IvanKaramazov, GStrot

Gstrot: where's your update?

Thanks for asking.Didn't run Sunday but ran this morning instead. Was a bit short of 3.5 miles only because of an inability to follow my planned route (I turned two blocks short) but managed to get about 3.3 or so in 31 minutes.I felt pretty good about the whole run and could have done more and could have done it faster. All of which is filed under "good to know" but I am not planning on running any more than the prescribed amounts and at a pace I feel comfortable. My only goal is finishing the 10k in June. I will worry about doing things faster and/or longer after that.It really is amazing to see the difference in how far I can run now vs. just a few months ago.

Maybe I missed it, but have you done any mass start 5k yet? While it lacks the danger and sheer terror of a cycling start you will find out a couple of things: 1. A real honest time on a real honest course in race conditions 2. Practice getting your race day stuff together 3. Practice going through a race week buildup and letdownThere are seemingly an endless supply of 5ks each and every week around here I'm sure your area is no different.

That is a good idea. I started looking but never got around to it. There are plenty in the Chicago area. I just need to pick one.

 

[GStrot]

Congrats to everyone who had such great runs this weekend, and to Culdus on his big ride!Unfortunately, I am unable to join that group - I was going to do 15 on Sunday, then had to switch to Sat because of a child-care issue and ended up calling it quits after 10. I think several factors came into play (ie "excuses") but bottom-line is I just had an off week - only two runs total and neither was very good. I'm still clearing gunk outta my lungs today but the Z-pak is done, so I'm hoping if I can get some decent sleep (very key "if") that this week will be much improved. A guy I work with is bringing his bike in tomorrow for me to check out & possibly buy. I was pretty close to pulling the trigger on something new, but if this works out it will give me an opportunity to ride for the summer and decide if it's something I'm going to do recreationally with the kids, or if I'm going to start supplementing my running with biking more seriously.

I am sure other people have said it but I have had some ####ty runs and then the next run was great. Just shake it off, rub some dirt on it and get it out of your head and try again. It has worked for me (well, I didn't rub dirt in anything).

 

[GStrot]

re: pacing- I've been talking up "out and backs" in here as a great method for developing consistent pace, worth trying out once a week.

How exactly do you do these?

Do you actually read any of this stuff? Out and backs are exactly what they sound like- pick a starting spot and run from there out a predetermined amount of time. In your case, 5 minutes would work.At 5 minutes (or 10, 15, 20 whatever), make a mental note of where you are and head back. You want to try to get back to the start in the same 5 minutes, without having to speed up or slow down too much as you approach the starting spot.Rinse, repeat. If you are going for strictly pacing- on each of the following "outs" head back to the same spot in 5 minute and turn around.I like to build those up so that each subsequent out is a little further than the previous one- which means my pace picks up towards the end. Doing it this way is a great way to conditioning your body to start a little slower (classic race mistake is to go like gang-busters at the gun and then burn out at the end) and build to the finish.Hope this is clear.

ok. That is what I thought. I always sort of knew it but I wasn't sure if you were supposed to be faster coming in or do the exact same time and how many times you were supposed to run it (i.e. 1 out and 1 back or multiple outs and backs (hopefully they are the same amount of each)). Thanks for clarifying. This thread is awesome.

 

[pigskinliquors]

re: pacing- I've been talking up "out and backs" in here as a great method for developing consistent pace, worth trying out once a week.

How exactly do you do these?

Do you actually read any of this stuff? Out and backs are exactly what they sound like- pick a starting spot and run from there out a predetermined amount of time. In your case, 5 minutes would work.At 5 minutes (or 10, 15, 20 whatever), make a mental note of where you are and head back. You want to try to get back to the start in the same 5 minutes, without having to speed up or slow down too much as you approach the starting spot.Rinse, repeat. If you are going for strictly pacing- on each of the following "outs" head back to the same spot in 5 minute and turn around.I like to build those up so that each subsequent out is a little further than the previous one- which means my pace picks up towards the end. Doing it this way is a great way to conditioning your body to start a little slower (classic race mistake is to go like gang-busters at the gun and then burn out at the end) and build to the finish.Hope this is clear.

or just purchase a Garmin (I now have the 305!) and you can constantly monitor your pace!

 

[pigskinliquors]

Congrats to everyone who had such great runs this weekend, and to Culdus on his big ride!Unfortunately, I am unable to join that group - I was going to do 15 on Sunday, then had to switch to Sat because of a child-care issue and ended up calling it quits after 10. I think several factors came into play (ie "excuses") but bottom-line is I just had an off week - only two runs total and neither was very good. I'm still clearing gunk outta my lungs today but the Z-pak is done, so I'm hoping if I can get some decent sleep (very key "if") that this week will be much improved. A guy I work with is bringing his bike in tomorrow for me to check out & possibly buy. I was pretty close to pulling the trigger on something new, but if this works out it will give me an opportunity to ride for the summer and decide if it's something I'm going to do recreationally with the kids, or if I'm going to start supplementing my running with biking more seriously.

I am sure other people have said it but I have had some ####ty runs and then the next run was great. Just shake it off, rub some dirt on it and get it out of your head and try again. It has worked for me (well, I didn't rub dirt in anything).

####ty runs happen all the time. Sometimes you can figure out why (i.e., dehydration, tired legs, drunk, etc.), but other times there is no rhyme or reason. Conversely, sometimes good runs/bikes/swims happen when you least expect them.

 

[El Floppo]

or just purchase a Garmin (I now have the 305!) and you can constantly monitor your pace!

I think we've had the GPS talk already- they don't work for me here in NYC, or at my folks' place out near SF- too many buildings here, too many trees out there.And I know you were winking/joking- but I find it better to rely on my body rather than a tool to gauge things like pace.So I had my first PT yesterday with a training buddy of mine who has done a ton of marathons and a couple IMs. Very into ART, so we did some of that. The best part for me was that he pretty much diagnosed what the problem is: the outer part of my left quad is overdeveloped compared to the inner part (that's the leg I've had problems with since my IM training, so I'm not suprsied to learn my leg has grown imbalances) so my knee cap rides up and to the side when I'm running and starts enflaming one of the tendons. He hooked that muscle up to an electric muscle stimulator (wierd!) and had me do leg lifts. I'll be doing leg lifts every day in a continued effort to beef up that inner quad muscle on par with the outer. Said I could do some short runs (30 min max) and hit the bike- so I'm back! Going to throw the bike on the trainer this afternoon and see how it feels.

 

[RoarinSonoran]

or just purchase a Garmin (I now have the 305!) and you can constantly monitor your pace!

This can become problematic as well. I've been monitoring my pace during my runs for eight weeks now, trying to run at a 9:30-10:00 pace (mainly to take it easy and not aggravate my I-T). I'd get frustrated when I'd burn off a sub-9, constantly adjusting my pace either faster or slower, and a graph of my runs probably looks like /\/\/\/\/\/\/\/\/\/\ instead of a smooth pace.Last night I did 5k. I decided to NOT look at my watch and just let my legs do what they wanted to do. I burned off three miles of 8:13, 7:55, and 7:46. Yes, the times are in order, meaning I was getting faster with each mile. I started getting a stomach stitch between 2 and 2.5, so I probably couldn't have gone much further at this pace. I-T and everything felt good, I recovered well after the run, and I feel good today, so I didn't do any damage. lolI'll go back to the slower pace for my marathon on Saturday (no time for experimenting/changing things now), but this run shows me I do have more available under the hood. I'm thinking that future training (perhaps after San Diego) will consist of finding a nice long flat course, and letting the hounds loose like last night. Run as far as I can at about an 8:00 pace and see how far I can go. Then, the next time, try and go further. If I can master this pace by October of 2009, I'll have a sub-3:30 marathon which will qualify for Boston. (why must I wait until 2009? I'll turn 45yo then, and the qualifying time drops from 3:20 to 3:30 )So, sure, watch your pace, but try not to get obsessed with it.

 

[RoarinSonoran]

So I had my first PT yesterday with a training buddy of mine who has done a ton of marathons and a couple IMs. Very into ART, so we did some of that. He hooked that muscle up to an electric muscle stimulator (wierd!) and had me do leg lifts. I'll be doing leg lifts every day in a continued effort to beef up that inner quad muscle on par with the outer.

I saw my doc yesterday, first time since February, and moreso as a pre-race PT. He probably could have "beat me up" (my "pet name" for ART lol) more than he did (or that I would have preferred), but hey, he's the doc. I did feel a little looser as I warmed up for my run last night (and maybe that's why I was so fleet of foot -- see last post ).Yah, the electric muscle gizmo is weird, but if it gets the job done, what the hey. lol I don't think my doc has figured out my pain/discomfort threshhold yet. He could probably crank up the electro-gizmo a little higher, and use more elbow grease with ART, but as I said, he's the doc and I'm sure he knows what he's doing. All in all it works, so who am I to complain.Lol, I even added to his knowledge database to an extent. I mentioned how I can mitigate the I-T pain/discomfort by paying attention to my stride and bringing my feet a little closer together. He wrote it down, and I guess he'll check into it further.

 

[pigskinliquors]

or just purchase a Garmin (I now have the 305!) and you can constantly monitor your pace!

This can become problematic as well. I've been monitoring my pace during my runs for eight weeks now, trying to run at a 9:30-10:00 pace (mainly to take it easy and not aggravate my I-T). I'd get frustrated when I'd burn off a sub-9, constantly adjusting my pace either faster or slower, and a graph of my runs probably looks like /\/\/\/\/\/\/\/\/\/\ instead of a smooth pace.Last night I did 5k. I decided to NOT look at my watch and just let my legs do what they wanted to do. I burned off three miles of 8:13, 7:55, and 7:46. Yes, the times are in order, meaning I was getting faster with each mile. I started getting a stomach stitch between 2 and 2.5, so I probably couldn't have gone much further at this pace. I-T and everything felt good, I recovered well after the run, and I feel good today, so I didn't do any damage. lolI'll go back to the slower pace for my marathon on Saturday (no time for experimenting/changing things now), but this run shows me I do have more available under the hood. I'm thinking that future training (perhaps after San Diego) will consist of finding a nice long flat course, and letting the hounds loose like last night. Run as far as I can at about an 8:00 pace and see how far I can go. Then, the next time, try and go further. If I can master this pace by October of 2009, I'll have a sub-3:30 marathon which will qualify for Boston. (why must I wait until 2009? I'll turn 45yo then, and the qualifying time drops from 3:20 to 3:30 )So, sure, watch your pace, but try not to get obsessed with it.

I agree that just monitoring pace is irrelevant. With the Garmin 305 you also have HR, which is a much better indicator. Yet, when doing slow runs, it's awful nice to able to stay at a very consistent pace throughout. For typical runs, I look at the watch approximately every quarter mile, just to see where I'm at. I LOVE having GPS. FYI: the 301 and 305 have MUCH better reception than the 201/205. I can actually pick a signal up while in my house . Your negative splits are a great sign! You are getting stronger!!

 

[GStrot]

ART really seems to be catching on. My shoulder has been bugging me and I was wondering if I should find an ART specialist in the area and try a few treatments. I am surprised at the number of people who use it.

 

[RoarinSonoran]

I LOVE having GPS. FYI: the 301 and 305 have MUCH better reception than the 201/205. I can actually pick a signal up while in my house .

I have the 201, and haven't had any trouble with it. It'll lose signal indoors, but then again, I don't run indoors. lol Tho, sometimes I wonder if it's sensitive to satellite boundaries. I'll be running along, and it'll chime that I'm going too slow. I don't feel like I speed up all that much, but within a 100ft or so it starts chiming that I'm going too fast! (I believe I have too fast/slow set as 8:30/10:30) It's not that big of deal, but I do notice it on occasion.

Your negative splits are a great sign! You are getting stronger!!

If I can keep that trend going, the 26th mile would be run at about a 2:21 pace!

 

[RoarinSonoran]

ART really seems to be catching on. My shoulder has been bugging me and I was wondering if I should find an ART specialist in the area and try a few treatments. I am surprised at the number of people who use it.

As I was leaving my doc yesterday, there was a lady coming in to see him for her shoulder.

 

[pigskinliquors]

I LOVE having GPS. FYI: the 301 and 305 have MUCH better reception than the 201/205. I can actually pick a signal up while in my house .

I have the 201, and haven't had any trouble with it. It'll lose signal indoors, but then again, I don't run indoors. lol Tho, sometimes I wonder if it's sensitive to satellite boundaries. I'll be running along, and it'll chime that I'm going too slow. I don't feel like I speed up all that much, but within a 100ft or so it starts chiming that I'm going too fast! (I believe I have too fast/slow set as 8:30/10:30) It's not that big of deal, but I do notice it on occasion.

Your negative splits are a great sign! You are getting stronger!!

If I can keep that trend going, the 26th mile would be run at about a 2:21 pace!

I still have my original 201, and Mrs. Liquor runs/bikes with it all the time. I've run with the 201 on one wrist and the 305 on the other and time/speed were identical on both. It's utterly amazing how accurate they are. Every once in awhile in a road race it will be 10 yards or so different than the course is measured, and I blame it on the course managers, not the watch edited to add: 2:21 would rock!!

 

[GStrot]

Your negative splits are a great sign! You are getting stronger!!

If I can keep that trend going, the 26th mile would be run at about a 2:21 pace!

If you do a 100 miler, you will be able to go back in time.

 

[tri-man 47]

Your negative splits are a great sign! You are getting stronger!!

If I can keep that trend going, the 26th mile would be run at about a 2:21 pace!

If you do a 100 miler, you will be able to go back in time.

Liquor and RoaranS, you guys both are, um, sounding rather obsessive (as you both note your desire NOT to be obsessive)! Looking at your watch every 1/4 mile? Hmmm. Current pacing to help for October, 2009? Hmmm. Careful, dudes! Don't let the technology and tools and timing get in the way of the basic joy of running. I worry about you old guys. Oh, wait ..

 

[pigskinliquors]

Your negative splits are a great sign! You are getting stronger!!

If I can keep that trend going, the 26th mile would be run at about a 2:21 pace!

If you do a 100 miler, you will be able to go back in time.

Liquor and RoaranS, you guys both are, um, sounding rather obsessive (as you both note your desire NOT to be obsessive)! Looking at your watch every 1/4 mile? Hmmm. Current pacing to help for October, 2009? Hmmm. Careful, dudes! Don't let the technology and tools and timing get in the way of the basic joy of running. I worry about you old guys. Oh, wait ..

It's all joy!! Having gone through injuries as of late, I don't take any runs/bikes/swims for granted. FWIW the technology also brings me some joy. I enjoy knowing my pace, guessing what I'm doing, pushing myself and knowing if I actually am, etc. I would agree that I'm a bit obsessive with my Garmin, but I thoroughly enjoy it

 

[RoarinSonoran]

Your negative splits are a great sign! You are getting stronger!!

If I can keep that trend going, the 26th mile would be run at about a 2:21 pace!

If you do a 100 miler, you will be able to go back in time.

Liquor and RoaranS, you guys both are, um, sounding rather obsessive (as you both note your desire NOT to be obsessive)! Looking at your watch every 1/4 mile? Hmmm. Current pacing to help for October, 2009? Hmmm. Careful, dudes! Don't let the technology and tools and timing get in the way of the basic joy of running. I worry about you old guys. Oh, wait ..

GStrot, heck, it doesn't even have to be a 100miler. Mile 36 would be in 3.5seconds, and after that it's negative.

Triman, I just meant that if I can build myself up to where an 8:00 pace is normal for me, I can qualify for Boston in or after October 2009. I'll turn 45 then, and the qualifying mark drops to 3:30, which is an 8:00 pace. I'm currently 42, which means I'd have to pop off a 3:20 to qualify right now (7:38 pace ). As it stands now, I'd pretty much have to keep my current level of ability until I turn 80, when the qualifying mark becomes 5hrs (or age 70-74 and hit my PR again, ~4:30)

Last night's run showed me that I can run that fast, and for longer than 100yds. I might have been able to squeeze out another mile at that pace, but I was nearing the end of the fuel tank. Sure, running is a joy at times, but it still helps to have goals (however unreasonable some may be).

 

[El Floppo]

I LOVE having GPS. FYI: the 301 and 305 have MUCH better reception than the 201/205. I can actually pick a signal up while in my house .

I have the 201, and haven't had any trouble with it. It'll lose signal indoors, but then again, I don't run indoors. lol Tho, sometimes I wonder if it's sensitive to satellite boundaries. I'll be running along, and it'll chime that I'm going too slow. I don't feel like I speed up all that much, but within a 100ft or so it starts chiming that I'm going too fast! (I believe I have too fast/slow set as 8:30/10:30) It's not that big of deal, but I do notice it on occasion.

Your negative splits are a great sign! You are getting stronger!!

If I can keep that trend going, the 26th mile would be run at about a 2:21 pace!

I used the Garmin 201. Worked only if I was running on one of the rivers or in Central Park in the winter when there weren't any leaves. Otherwise- useless in NYC, the equivalent of running indoors.

 

[gruecd]

I LOVE my Garmin!!!

Seriously, can't leave home without it.

 

[RoarinSonoran]

Cool! I had post #1000! :X

 

[tri-man 47]

Cool! I had post #1000!

dammit, man, you are competitive!I missed it by a couple.

 

[RoarinSonoran]

Weather was similar to what's being forecast for Nashville on race day. Low 50's, overcast, damp from overnight sprinkles, perfect! 76/54 and t-storms is the forecast, so I'm hoping for a little rain and a lotta clouds.

The difference a day makes. Forecast now is 77/52 and sunny. Guess I'll have to work on my rain dance over the next few days.

Now the forecast is 71/51 with "isolated t-storms", and 30% chance of precip. Make up your freakin' minds! :IBTL: At this rate, there will be six inches of snow on the ground as the gun goes off.

 

[gruecd]

Another good 6-mile tempo run this afternoon with four fast miles at 6:51, 6:57, 6:40, and 6:36 plus warm-up and cool-down miles at 7:28 and 7:31, respectively. Those last couple of miles were too fast; I'll probably pay for those on my 10-miler tomorrow.

In any case, not too shabby for a 6'5", 215-pound "Clydesdale," if I do say so myself!!

 

[El Floppo]

Another good 6-mile tempo run this afternoon with four fast miles at 6:51, 6:57, 6:40, and 6:36 plus warm-up and cool-down miles at 7:28 and 7:31, respectively. Those last couple of miles were too fast; I'll probably pay for those on my 10-miler tomorrow.

In any case, not too shabby for a 6'5", 215-pound "Clydesdale," if I do say so myself!!

Blood, man! How on earth are you = speed with your mongo self? :Amazed: