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For a 5K it's probably not going to matter because you're not going to bump up against any form of glycogen-depletion anyway. I would just be sure not to chow down on a gigantic meal at supper-time. Something very light like a clif bar is perfect. You can eat a big meal when you get home.
Great workout! Getting all the way up to eight 400's is excellent - it gets tougher as the number of reps increases. This should be very helpful for your 5K, especially at the finish. Racing tip of the day: Identify a spot in advance where you want to start your kick toward the end of the race. I.e., don't get into the race and then only pick it up once the crowds are in sight by the finish line. Find a spot that's a 1/4 mile out (one of those 400's!) or maybe even a 1/2 mile. If you start the kick (or at least a more solid push) earlier than you otherwise might, the crowds and finish line will take care of the final 200-300 yards.
I am not from there. I am just running there. I live near Chicago.I did graduate from Notre Dame. Love it or hate it, it is the passion that keeps the school relevant on the national scene. Keep up the good work.
Did the three miles this morning on the treadmill which was good because it was raining. I ramped up the elevation every mile and then gradually went back down starting at the half mile mark. It was fun and my calves got a good stretch. It was probably too much incline work though. I mapped out some outdoor runs that use some elevation changes in the area for Friday and/or this weekend."I will see..." ?? Get your ### on the treadmill, bump up the incline, and get 'er done!!I may have to be on the treadmill for a 3 miler tomorrow, I will see if I can throw in some elevation work.
This time of year I'd much rather run outside, but now that I've discovered the advantages of doing some incline work I'll keep some treadmill time when I can... the past couple of weeks the kids have been getting up before 6:30, which means no treadmill time for Dada before work. I'm experimenting with the logistics involved to bike to work and run home from work (3.5 miles) on Tues & Thurs, then take the bike home in the car Wed & Fri...
Good advice.
I basically did this in Nashville (the kick part, not the picking a spot). I got to the 26mi sign, I could see the "crowd tunnel" formed ahead (what I couldn't see was the final left turn and the final 100yds
), and I kicked it into the highest gear. There was a slight downhill to the finish, so I let gravity have at it. I vaguely remember my name being called as I flashed by, and even the announcer noticing my kick as well, but I pretty much had tunnel vision for the finish line. Wild guess, I must have passed 20 other runners in that last bit, but you couldn't prove it by me -- I just vaguely remember seeing a bunch of runners off to my left in my peripheral vision. 
(it was nice of everyone to get the hell out of my way and let me have the righthand side of the road lol)San Diego finishes on the tarmac of the Marine Corps Recruiting Depot, with a long straight stretch to the finish (>1/4mi; throw in that the final turn may not be as sharp as it looks, and we're looking at a ~1/2mi straightish stretch to the line).
Oh well, I was planning to do stadiums tonight anyhow, so time and distance aren't much of a factor.Update? How goes the training? I don't wish to be the one to drag your butt across the finish line!
Hmm, I just searched the thread, and you haven't posted here in a month (unless I missed a post, April 9th was the last time)! 
Please do give us an update.
No shower at work, and going unshowered isn't going to fly - for me, my coworkers, or my boss! I sweat a ton when I excercise so even if it was cool out I couldn't do it. Even biking in gets a pretty good sheen going if I push the whole way. If there was a shower here, things would be much simpler!! Running home yesterday was OK (80s and humid, but not too bad), but I couldn't bring anything home with me, and I carried my wallet and cell phone in my hand the whole way - sweaty and annoying. I started out too fast, but since it was my first attempt I can forgive that. Leaving the laptop here at work will help my "stuff" dilema, and I think tomorrow I'm going to try running home with my big camelbak so I can take what I need to with me. That may be the ticket right there: Monday - drive, bring camelback to workTuesday - bike, bring change of clothes, run home w/camelbackWednesday - drive, bring camelback to work & cart bike/clothes homeThursday - bike, bring change of clothes, run home w/camelbackFriday - drive & cart bike/clothes home What a pain in the ### just to get two runs in... I may be better off just running at home & biking in when I feel like it.Why not bike to work on Tues, then run home. Then run to work on Thurs and bike home. This way you don't need to take the bike home via your car at all
I'm going to say bad advice.Good advice.
Never believed in giving a finishing "kick". Are you racing against somebody else or for yourself? Does beating that stranger ahead of you change your race? Will the 5 second difference in your time make that much of a difference? From what I've seen at races from my own experience and from strangers' and friends' experiences, the kick at the finish is a time where a lot of people end up hurting themselves.
I'm going to say bad advice.Good advice.
I've come to believe in just running your own race, including the finish. Hell- there are times when I've actually slowed down a little bit to let somebody else get the finish-line photo alone.
Fair enough. But you know, we call them "races" for a reason. 
Hmm, I'll go with "neutral advice".I'm going to say bad advice.Good advice.
Never believed in giving a finishing "kick". Are you racing against somebody else or for yourself? Does beating that stranger ahead of you change your race? Will the 5 second difference in your time make that much of a difference? From what I've seen at races from my own experience and from strangers' and friends' experiences, the kick at the finish is a time where a lot of people end up hurting themselves.
I've come to believe in just running your own race, including the finish. Hell- there are times when I've actually slowed down a little bit to let somebody else get the finish-line photo alone.
At least in a marathon, a finishing kick allows you to say " you, 26.2!! I beat you!!!". Certainly, you don't want to overdo it and hurt yourself, but do allow yourself to finish with 
.
:( If you did do that pace, that's better than bad, that's ..good! Do again next week and you'll know for sure. Way to go!
Good advice, and I'll add for those who don't usually race: If you're not used to eating in this manner, you may want to "practice" it a few times to make sure your gut won't do funny things to you during the run. Folks who don't eat the high-protein/carb mix of the natural energy bars can get some pretty decent stomach grumbles from them. Try eating "race day" food a couple times on days you'll be doing a run in the afternoon/evening, or at the least, replace a portion of lunch or an afternoon snack with a bar. That way you know what to expect. Also, drink a glass of water with the bar to help digestion and absorption.
Nope. Not a big fan of the taper. Did an easy little 4-miler this morning, and like usual when I taper, I started out feeling lethargic and "heavy." I know that it's just the extra glycogen/water that my body is storing, but I can't wait for race day!
This is my first experience with tapering (marathon on Saturday), and I've noticed the same thing. This week I've gone out to do little 3- and 4-mile runs, and each time it felt like I wasn't really moving until about the time the run was over. I thought I would come into these short taper runs with some kind of big bounce in my step, but that hasn't been the case. My legs are definitely well-rested though, which is cool. I'm sure I'll hit my stride after a couple of miles on race day, probably earlier once you factor in a jolt of adrenaline.
Yes, you will. Tapering is a necessary evil. I despise doing it, but it's essential to your success on race day. What's your goal for the marathon? Which one are you doing?
There's a small marathon in my home town this weekend. About 450 runners total, most doing the half, about 160 doing the full. My only real goal is just to finish. Ideally I'd like to come in close to 4 hours, but realistically it's probably going to be closer to 4:30.
Finally, I finished up with a 1/2mi back to the gym.
fixedTried some stadiums last night. Ended up getting short on time (running during my daughter's gymnastics class), so I probably didn't get much of a workout in.
~1/2mi jog to the high school for warmup. I went up and down the stairs (four of 'em), and jogged from one staircase to the next, then from the end back to the start. Then, I went up and down the seats between the stairs (total of five), again jogging between locations. Then one more set on the stairs. I took a lap on the track to get the legs out of stairs mode, then walked a lap to get another look at the coach in the tank top with the nice boobs.
I got a little bit of burn in the quads pants, but I probably needed a few more sets to get a good workout. However, it was probably a good enough start to lead into more hill work over the next ten days. I-T handled it ok, however my other I-T/knee area was tweaking a little bit afterwards. I'll have to keep an eye on that.
I'll use my hatred of liberalism for motivation when the going gets tough.
Only four stairs in the whole stadium? It must not seat very many people.
Good luck this weekend! Can't wait for the update on Monday.
That was what I was thinking but thought maybe I read it wrong. Not so much a stadium as bleachers I am guessing.
Have a good race!
High school "stadium". Yeah, I suppose "bleachers" works better.
Guesstimating from a satellite view, it's only ~200ft end-to-end. This isn't "Friday Night Lights" where high school football is a religion, and the whole county comes out for a game. 
)
I'll use my hatred of liberalism for motivation when the going gets tough.
Think about your portfolio. Should lighten the load. 
True dat.Poppa said:IvanKaramazov said:I'll use my hatred of liberalism for motivation when the going gets tough.Poppa said:Me too.IvanKaramazov said:Good luck!
I don't know any sites, but one song that I mentally will 'play' sometimes is the Doobie Brothers 'China Grove.' It jumps right in with a strong guitar lick, focused on the first beat as the down beat, and it's a fast tune. Some old Joe Walsh/James Gang stuff works well, too, as does some Bruce Springsteen. In one of my early triathlons, "Cabaret" popped into my head near the start of the run. I could not shake that song for miles. So now I also plan out the music that I'll focus on during a race (without headphones - I just 'play' the song as I plod along). Of course, you probably aren't looking for old music like this ...RoarinSonoran said:
I created this other thread where I've asked if anyone knows of music databases in the innernest that would also display the beats-per-minute of the songs. Not many replies, but I'm finding a few sources and am still searching. I'd like to find songs in the 160bpm range to put on my Ipod (150bpm = 10:00 pace; 160 = 9:00, 170 = 8:00), hopefully to help pick up my tempo and give me a push when the monkey is trying to jump on my back.
Anyhow, I just stumbled upon a site with some good prospects (still not finding the definitive be-all-end-all list). One song that I just have to include is Dionne Warwick's "Do You Know The Way To San Jose", coming in at 158bpm.
(* for those of you just tuning in, see my sig for my upcoming races...the final race in the series is in San Jose
Aren't we about the same age?
(42 here)According to one of the sites I found, Cabaret comes in at 218bpm. I don't think I'm quite prepared for a sub-2hr marathon just yet. Of course, this number might already be doubled (an 80bpm song is the same as a 160bpm song, just hit the beat with one foot instead of both...similar to "green lights are timed for 45" means they're also timed for 90 lol) for whatever reason, so in actuality it may be a 109bpm song instead, which is too slow when compared to 160bpm. lol
Did you do any pickups? I agree about the taper- I always feel like crap, and slug-slow. But the pickups always help me both in getting the legs rotating and jump-starting the brain about remembering how it feels running fast.I am SO envious of, and excited for you guys gearing up for big races this weekend. I'll be thinking fast thoughts for you all. Godspeed!
Yeah, I actually ran the last 2 miles close to MP. I've got the 5K on Saturday, and then it will be nothing but short, easy runs until the marathon next weekend.
I replied in the other thread. I am pretty much a guru when it comes to running to music based on the BPM.RoarinSonoran said:
I created this other thread where I've asked if anyone knows of music databases in the innernest that would also display the beats-per-minute of the songs. Not many replies, but I'm finding a few sources and am still searching. I'd like to find songs in the 160bpm range to put on my Ipod (150bpm = 10:00 pace; 160 = 9:00, 170 = 8:00), hopefully to help pick up my tempo and give me a push when the monkey is trying to jump on my back.
Anyhow, I just stumbled upon a site with some good prospects (still not finding the definitive be-all-end-all list). One song that I just have to include is Dionne Warwick's "Do You Know The Way To San Jose", coming in at 158bpm.
(* for those of you just tuning in, see my sig for my upcoming races...the final race in the series is in San Jose
Awesome that you finished. That should always be your #1 goal when running a new distance race for the first time!!!I ran in my first ever 10K race tonight. I may be fat and slow, but I finished and I only walked briefly through the 2 water stations.Here's the summary from the online results:age: 39gender: Moverall place: 278 out of 294division place: 40 out of 40gender place: 139 out of 142time: 1:06:27pace: 10:42So, once again I was last in my division. The same thing happened when I ran my first 5K last summer. It's a good thing I have no pride!
I was shooting for about 60 minutes, so I'm a little disappointed in my time, but I really did take it easy because with less than 3 weeks until my first half marathon I just don't want to get injured and my knees are finally starting to come around. After this half marathon is over, I may need to start working on my speed - unless I get crazy and start training for a full marathon.
Congratulations on finishing the 10K. I wouldn't worry about your time at all if I were you. If you're training for a half marathon, you were probably running on tired legs to start with, and like you said it would be silly to get injured running a "side" race while you're training for something bigger. Good luck with half.
Fixed. Good job ...you're doin' it! One race at a time ...one season at a time. Be proud.overall place: 278 out of 294
division place: 40 out of 40
place among people in the area capable of finishing a 10K: 40 of 1,000
gender place: 139 out of 142
time: 1:06:27
pace: 10:42
I love the taper, not bc any of my workouts feel good, but bc It's a time to reflect and realize that the hard work is done. I'm not a fan of the heavy legs either, but knowing that you don't need as much time to workout for a week (or two) and that the light at the end of the tunnel is in sight is priceless. Mentally, I almost glow during taper.IvanKaramazov said:
There's a great article in "Runner's World" this month that states for short races (i.e., 5 -10k) most people go out too slow. In a large study of random runners they found that those who go out fast and have slower splits as the race progresses, are more likely to have better times, than those who go out slower than desired pace, and come in strong. = go out hard (same pace as 5k) and see what you can do!
I have a Garmin 305 and love it. Both are extremely accurate and have much stronger reception than the 201/301 did. The 305 sits a little funny on your arm (compared to the 201), but you do get used to it fairly quickly. I've tried a bunch of devices, and the 305 blows them all away. PM me if you have any specific questions.
Giddy'up Soldiers!Have a good race!Poppa said:Me too.IvanKaramazov said:
Aerobic Instructors (good ones at least) have to know the bpm for the mixes they create and use. My guess is for you to look for a site for themAren't we about the same age?
Springsteen's "Born To Run" (how apt) comes in at 145bpm. Might be close enough to use as a slowdown/rest pace, or perhaps I can try the "beat adjuster" software I've seen on one of the sites to speed it up to 160ish (The Boss on helium!).
I don't mind "old" songs. In fact, several Beach Boys' (and others of that era) tunes are in the 160 range. Heck Glen Miller's "Moonlight Serenade" comes in at 78bpm (=156). Might be the perfect tune to play -- catch a nap, while staying on pace!
I'm more of an 80's and Classic Rock guy. Aerosmith, AC/DC, Billy Idol, Van Halen, Skynyrd, Zepp, etc, as long as I can find the pearls at around 160bpm. Pretty much if a video was made of a song during the 80's (before MTV gave up their founding premise), I probably like it. However, not many of the songs from these artists are finding their way into the databases I've found so far. The search goes on........
This is a nice pick-me-up for those old guy. I'm 40, and you guys are making me feel young
Good luck! 
Good luck! 
