tri-man 47
Footballguy
What distances do you race at? Definitely good to be building the base now!cacksman said:
Fantasy Football - Footballguys Forums
This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
tri-man 47
Footballguy
2Young - do not be shy about backing off for a few days or more! Spend the time working with some strength work or flexibility/stretching.
Darrin - great to hear about the 11 miles and that you now know you can do the 1/2-marathon! I agree that next time, when stopped by traffic, just relax. Let the heart rate come down, and run well when you start back up.
BnB - don't do that double. Just don't. You won't enjoy the Sunday event, and you risk injury that'll shut you down for a while.
You youngsters and your angry running music! LOL
Couple more solid training days - an hour on the bike Friday morning then a 35 minute swim in Lake Michigan in the afternoon. This morning was a 4 hour bike ride up through the north suburbs of Chicago on a bike path. First time back in the lake was a harsh reminder of the difference between lakes and pools, though it felt good to be in the lake. I really felt that in my shoulders as I worked to pull through the waves.
Darrin - great to hear about the 11 miles and that you now know you can do the 1/2-marathon! I agree that next time, when stopped by traffic, just relax. Let the heart rate come down, and run well when you start back up.
BnB - don't do that double. Just don't. You won't enjoy the Sunday event, and you risk injury that'll shut you down for a while.
You youngsters and your angry running music! LOL
Couple more solid training days - an hour on the bike Friday morning then a 35 minute swim in Lake Michigan in the afternoon. This morning was a 4 hour bike ride up through the north suburbs of Chicago on a bike path. First time back in the lake was a harsh reminder of the difference between lakes and pools, though it felt good to be in the lake. I really felt that in my shoulders as I worked to pull through the waves.
2Young2BBald
Footbaldguy
39 myself, and a bit more into newer alternative music than Darrin seems to be from his list- but I've not heard of most of that stuff either. You don't have to go making stuff up just to fit in, you know. 
No doubt another sign of the obvious mid life crisis I'm going through
No doubt another sign of the obvious mid life crisis I'm going through
El Floppo
Footballguy
wife got back at around 7:00 and I went out on my short and easy 3 miler, but the damage was done. The kid got thrown off schedule and we all payed for it all night.El Floppo said:El Floppo said:Was all scheduled to take a short run this afternoon- but the wife mis-read her own scheduled massage by half hour, which completely screws up the 1/2 hour I was going to run. Now I'm home with the boy knowing that when my wife gets home she'll want to have dinner and there won't be time for me to go for my run.This lack of sleep, no time for yourself thing is not one of the positives of having a baby. Selfish little *******.
oh ####... he just woke up.
. Throw into that my nieghbor's kid decided to hang out on their patio at 5:00 am drinking beerwith her pals 
(keep in mind- this is NYC, their patio is in the bottom of a courtyard and about 10' from our bed, so we can hear evry word) forcing me to go outside and 
... didn't help our sleep much either. But now the boy is sleeping like an angel and the world is beautiful... even if my scheduled 8 mile run later today is going to be absolute hell on no sleep and in 90+deg & humidity. Digging the fuel belt out for that... one bottle with iced coffee, and one with alka seltzer/accelerade mix.
gruecd
Footballguy
Did a 4.5-mile run today to get me to 40 miles for the week. 90+ degrees outside with the heat index over 100, so I don't think I could've done much more.
It was forecasted to be very hot yesterday, too, so I got up early with every intention of running 10 miles before the temps got too crazy. Drove out to a great, shaded crushed-limestone trail about 15 miles from my house and hit the ground running before 7:00. I ran shirtless, so the 66-degree temps felt perfect in the shade. After about two miles, however, I realized what I'd forgotten--the deer flies, and unfortunately, my bug spray. So here I am, 2 miles from my car, and I'm getting positively eaten alive. I managed to tough out another 2 miles before turning around, so I only managed 8 of my 10 miles.
Pick-up hoops tomorrow morning, so I'll probably take an off day from running after 5 straight "on" days.
It was forecasted to be very hot yesterday, too, so I got up early with every intention of running 10 miles before the temps got too crazy. Drove out to a great, shaded crushed-limestone trail about 15 miles from my house and hit the ground running before 7:00. I ran shirtless, so the 66-degree temps felt perfect in the shade. After about two miles, however, I realized what I'd forgotten--the deer flies, and unfortunately, my bug spray. So here I am, 2 miles from my car, and I'm getting positively eaten alive. I managed to tough out another 2 miles before turning around, so I only managed 8 of my 10 miles.
Pick-up hoops tomorrow morning, so I'll probably take an off day from running after 5 straight "on" days.
Last edited by a moderator:
tri-man 47
Footballguy
Finished the week with a 10 mile run in nasty Chicago heat/humidity (8:11/mile). I thought about slowing it down late in the run, but then analyzed that a bit and realized - I wasn't sore, or overly tired. It was just my mind warning me to back off ...a precautionary thing that the ol' mind likes to do. So I ignored that thought and instead focused on breathing steady (big exhales ..) and brought it home at a strong pace.
I did 2 miles in Chicago on Saturday morning. My wife and I walked from Wacker down State to Chestnut for breakfast at Tempo, then back to Wacker via Michigan Av. My first time on the streets of Chicago. Saw lots of people out running. Now sure how you folks deal with all the traffic, tourists, etc.
Darrinll40
Footballguy
Did 5 miles Sunday morning. They were a nice, slow recovery from Saturday's long run.
I also ran in the Prediction Run at about 5 pm Sunday evening. The course was 2.72 miles and I had predicted 27:05 a month and a half before knowing the distance. It turned out to be almost perfect for me as I have a good feel for a 10 minute per mile pace. The course ended up going over two bridges, the first bridge goes rather high at it's apex, and while I had zero trouble on the upside. I think going down made me speed up a bit that I failed to compensate for later in the run. I finished at 26:39, just 26 seconds off of my predicted time
. I ended up third, first was 11 seconds off, second was 23 seconds of. No prize for me.
I was very happy with the week of training though. Just over 31 miles from Monday to Sunday. Legs and knees fell good. I am going to enjoy today and just rest. Planning a 7 mile run Tuesday after dinner. Hopefully it will be a little cooler and the sun won't be a factor.
Enjoy your week,
Darrin
I also ran in the Prediction Run at about 5 pm Sunday evening. The course was 2.72 miles and I had predicted 27:05 a month and a half before knowing the distance. It turned out to be almost perfect for me as I have a good feel for a 10 minute per mile pace. The course ended up going over two bridges, the first bridge goes rather high at it's apex, and while I had zero trouble on the upside. I think going down made me speed up a bit that I failed to compensate for later in the run. I finished at 26:39, just 26 seconds off of my predicted time
. I ended up third, first was 11 seconds off, second was 23 seconds of. No prize for me. I was very happy with the week of training though. Just over 31 miles from Monday to Sunday. Legs and knees fell good. I am going to enjoy today and just rest. Planning a 7 mile run Tuesday after dinner. Hopefully it will be a little cooler and the sun won't be a factor.
Enjoy your week,
Darrin
Last edited by a moderator:
El Floppo
Footballguy
That was the worst run I've had outside of the first 5 miles of IM lake placid. 8m run, 4 out and back- from my Apt to the East River, down around the Battery and up the Hudson a bit to the World Financial Center (at the foot of the WTC). Decided to walk for a minute at the turnaround point due to heat/humidity and lack of sleep. Headed out feeling like ####, but kept it slow (9:30ish) and took frequent slugs of Accelerade from the fuel belt. I knew I was in trouble just after the 3.5m point- I started looking down at my watch figuring I'd covered the 1/2 mile to the turnaround... but had only covered .05, not .5. This happened a few times, where I looked down and was like WTF?! After walking the minute at the turnaround, I started back. I barely reached a mile (back to the Staten Island Ferry) and realized I had to either walk again or stop completely. Walked for a minute and started up again feeling worse and worse. Got a half mile before I had to walk again... started feeling horrible- shaky, nauseous. This at only 5.5 miles! I remembered the lack of sleep at this point and forgave myself for deciding to just get through it however possible. Ran 1/2 mile again, walked, ran/walk. Stopped at a little league field water fountain and doused myself with water- over the head, shoulders, in the pits, down the shorts... I was a mess, but I had water again. Forced myself home from there- mostly running with a couple of stops at stoplights. I've run 1/2 marathons in roughly the same time it took me to run 8 yesterday- 1:27- and felt much better doing it. But it's done. Hopefully I'll be able to get some sleep next weekend as this was borderline useless.wife got back at around 7:00 and I went out on my short and easy 3 miler, but the damage was done. The kid got thrown off schedule and we all payed for it all night.El Floppo said:El Floppo said:Was all scheduled to take a short run this afternoon- but the wife mis-read her own scheduled massage by half hour, which completely screws up the 1/2 hour I was going to run. Now I'm home with the boy knowing that when my wife gets home she'll want to have dinner and there won't be time for me to go for my run.oh ####... he just woke up.
tri-man 47
Footballguy
Floppo ...soooo when's the marathon, again?
Look at the good news. You've got nowhere to go but up.
Look at the good news. You've got nowhere to go but up.
El Floppo
Footballguy
Floppo ...soooo when's the marathon, again?
... as I stood about to cry like a little baby at the water fountain, all kinds of bad thoughts went through the noggin'. Included was a "how the hell am I going to run the marathon if I can't run 8 miles" doozy. That's where the lack of sleep forgiveness thing kicked it- hopefully I'll get some sleep before the marathon and continue to put in enough miles to not hurt myself.
wraith5
Footballguy
Never underestimate the damage a lack of sleep can do to finishing times! Add any significant heat to a run and you've got a recipe for disappointment. You just have to power through and know that every run isn't going to be your best run. Sometimes it's just the act of getting out and doing the miles. ... speaking of which, I ran a couple of 4 milers last week, but didn't run this weekend. 95 degrees holds zero appeal to me. I did get the bike out for an 18 mile ride on Saturday (in my new fancy-pants Cannondales). At 65 minutes I know I'm not breaking any records, but I think that was my longest ride so far, and an hour or so was all I could work in.Floppo ...soooo when's the marathon, again? :X Look at the good news. You've got nowhere to go but up.
... as I stood about to cry like a little baby at the water fountain, all kinds of bad thoughts went through the noggin'. Included was a "how the hell am I going to run the marathon if I can't run 8 miles" doozy. That's where the lack of sleep forgiveness thing kicked it- hopefully I'll get some sleep before the marathon and continue to put in enough miles to not hurt myself.
El Floppo
Footballguy
Miles. I forget the numbers (they're different for racing flats and regular trainers).... but it's something like 300-500 miles.
Righetti
Footballguy
i have been running topless for the last few weeks b/c of the nipple pain
Chaka
Footballguy
Bnd-aids on the nipples also work to prevent nipple burn but I like the form fitting stuff, makes me feel like a super hero.
tri-man 47
Footballguy
You're out in the NW suburbs of Chicago, aren't you? Where do you bike? One of the best I've found is the Busse Woods trail in Elk Grove Village - 7.7 mile loop, with just one crossing of Higgins Rd (though they just closed the trail for repairs until 8/3). An enjoyable ride is along the north branch of Chicago River up to the Chicago Botanic Gardens ...even better is then cutting west to the Skokie Trail, which parallels a RR track - flat, straight, and very few cross streets.Tomorrow's a day off!
Darrinll40
Footballguy
Chaka
Footballguy
Good for you man. Seriously. Keep up the good work.
THIS GUY needs your advice.Oh, and nice job losing all that weight. I gotta get back on the weight loss wagon because I've gained back about 10 lbs of what I had lost.
mr. furley
Footballguy
mr. furley
Footballguy
on to week 5 of the Couch Potato plan
brisk 5 minute walk, run 5, walk 3, run 5, walk 3, run 5
felt decent actually. i was pretty worried, going in, that i'd not be able to finish it. it's super humid here and sunny. but it felt good. 4 more days til i run 2 miles w/o pause.
brisk 5 minute walk, run 5, walk 3, run 5, walk 3, run 5
felt decent actually. i was pretty worried, going in, that i'd not be able to finish it. it's super humid here and sunny. but it felt good. 4 more days til i run 2 miles w/o pause.
I think my wife's a week ahead of you. She had her first "failure" on Saturday when she was unable to run 20 consecutive minutes. I explained to her that a true failure would have been to plant her ### on the couch and skip the run. She was able to go something like 12 minutes straight, walked for a bit, then did another 5-6 minutes before deciding she was exhausted. She's running her first 5K with me on Saturday, a little earlier than planned. She went out tonight on a 5K route I planned for her to get some idea how long it will take her on Saturday. I'm predicting she'll finish in just under 40:00. I'm thinking about going for a PR, which is currently 27:42.on to week 5 of the Couch Potato planbrisk 5 minute walk, run 5, walk 3, run 5, walk 3, run 5felt decent actually. i was pretty worried, going in, that i'd not be able to finish it. it's super humid here and sunny. but it felt good. 4 more days til i run 2 miles w/o pause.
She just got back, and she did 3.1 miles in just over 37:00, averaging 12:00/mile. She'll probably beat me on Saturday the way she's going! I'm so proud of her right now!I think my wife's a week ahead of you. She had her first "failure" on Saturday when she was unable to run 20 consecutive minutes. I explained to her that a true failure would have been to plant her ### on the couch and skip the run. She was able to go something like 12 minutes straight, walked for a bit, then did another 5-6 minutes before deciding she was exhausted. She's running her first 5K with me on Saturday, a little earlier than planned. She went out tonight on a 5K route I planned for her to get some idea how long it will take her on Saturday. I'm predicting she'll finish in just under 40:00. I'm thinking about going for a PR, which is currently 27:42.on to week 5 of the Couch Potato planbrisk 5 minute walk, run 5, walk 3, run 5, walk 3, run 5felt decent actually. i was pretty worried, going in, that i'd not be able to finish it. it's super humid here and sunny. but it felt good. 4 more days til i run 2 miles w/o pause.
mr. furley
Footballguy
rock on Mrs. SchmegmaShe just got back, and she did 3.1 miles in just over 37:00, averaging 12:00/mile. She'll probably beat me on Saturday the way she's going! I'm so proud of her right now!I think my wife's a week ahead of you. She had her first "failure" on Saturday when she was unable to run 20 consecutive minutes. I explained to her that a true failure would have been to plant her ### on the couch and skip the run. She was able to go something like 12 minutes straight, walked for a bit, then did another 5-6 minutes before deciding she was exhausted. She's running her first 5K with me on Saturday, a little earlier than planned. She went out tonight on a 5K route I planned for her to get some idea how long it will take her on Saturday. I'm predicting she'll finish in just under 40:00. I'm thinking about going for a PR, which is currently 27:42.on to week 5 of the Couch Potato planbrisk 5 minute walk, run 5, walk 3, run 5, walk 3, run 5felt decent actually. i was pretty worried, going in, that i'd not be able to finish it. it's super humid here and sunny. but it felt good. 4 more days til i run 2 miles w/o pause.
my first 5k isn't until September. i'm shooting for somewhere in that 35-38 minute range.
El Floppo
Footballguy
Has it been 5 weeks already!? Wow... gotta hand it to you, furley- you've done a great job keeping up with it so far.on to week 5 of the Couch Potato planbrisk 5 minute walk, run 5, walk 3, run 5, walk 3, run 5felt decent actually. i was pretty worried, going in, that i'd not be able to finish it. it's super humid here and sunny. but it felt good. 4 more days til i run 2 miles w/o pause.
mr. furley
Footballguy
Has it been 5 weeks already!? Wow... gotta hand it to you, furley- you've done a great job keeping up with it so far.on to week 5 of the Couch Potato planbrisk 5 minute walk, run 5, walk 3, run 5, walk 3, run 5felt decent actually. i was pretty worried, going in, that i'd not be able to finish it. it's super humid here and sunny. but it felt good. 4 more days til i run 2 miles w/o pause.
once i get started on something i usually stick with it. i hate quitting on myself.
Chaka
Footballguy
Darrinll40
Footballguy
Hey, don't tease me. Aren't you getting married this weekend?thanks for the new desktop wallpaper, you big sexy hunk of man you
mr. furley
Footballguy
yessir. why do you think i took up running? i did it so i can run long and far away from the altar if i feel the urge.Hey, don't tease me. Aren't you getting married this weekend?thanks for the new desktop wallpaper, you big sexy hunk of man you
Dash
Road Monkey
I'll second the notion of how lack of sleep can affect you. I've found that when I sleep poorly or not enough my average HR for a given level of percieved exertion is at least 5 beats per minute higher than normal. It took months for me to figure it out, but given that I was in a fairly controlled environment (treadmill or spin bike) I figured the changes weren't coincidence. It is like my body tries to play catch up, but never does until I get more sleep.Never underestimate the damage a lack of sleep can do to finishing times! Add any significant heat to a run and you've got a recipe for disappointment. You just have to power through and know that every run isn't going to be your best run. Sometimes it's just the act of getting out and doing the miles. ... speaking of which, I ran a couple of 4 milers last week, but didn't run this weekend. 95 degrees holds zero appeal to me. I did get the bike out for an 18 mile ride on Saturday (in my new fancy-pants Cannondales). At 65 minutes I know I'm not breaking any records, but I think that was my longest ride so far, and an hour or so was all I could work in.Floppo ...soooo when's the marathon, again?
Look at the good news. You've got nowhere to go but up.
... as I stood about to cry like a little baby at the water fountain, all kinds of bad thoughts went through the noggin'. Included was a "how the hell am I going to run the marathon if I can't run 8 miles" doozy. That's where the lack of sleep forgiveness thing kicked it- hopefully I'll get some sleep before the marathon and continue to put in enough miles to not hurt myself.
RoarinSonoran
Footballguy
See? What did I tell you? Stop just before the finish line and let the seconds tick off. But nnnnooooooo...you had to go all Frank Shorter and sprint across the line.I finished at 26:39, just 26 seconds off of my predicted time
Good job anyhow. I did yet another 5k Sunday morning, finally under 30:00, and finally non-stop. I had intended to run Saturday morning, but I didn't sleep well Friday night and said "eff it" when the alarm went off. Another week and a half of 5ks, then I'll start ramping up the mileage (according to my training calendar). Had I started training weeks ago, I should have run 7-8mi this past Saturday. Considering I had just started running again earlier that week, I didn't think that would have been a good idea. lolTraining for a half is weird. I'm using the TNT calendar format, and the half-marathoners do about half the distances of the marathoners. Normally, while training for a marathon, my during-the-week runs would be 3-4miles. For the half, that's a 1-2mi run. I barely break a sweat for that. lol My long run will eventually build up to 10mi. Yeesh, once you get used to running longer distances, anything shorter is almost boring. This month's Runner's World has a half-marathon training calendar, so maybe I'll do that for something different (it says it'll take you to a PR, and I think it incorporates track and interval work, so that should spice things up for me). With these two halfs coming six weeks apart, I think I'll do like I did for the Nashville/San Diego marathons and use the first one as the long run, then taper down to the second.
pigskinliquors
Dr. Parrothead
Liquors is Back!!Holy Schnikee's!!! I left for one month and we've gone another 12 pages, and the site looks foreign. For those who even remember who I am, I last posted (on 6/12):
, and you won't even have to travel far to get it!!
For what it's worth, my calf, knees and back all feel great. I have been running for three weeks, swimming for one week, and look forward to my first bike ride in over a month tonight. I returned last evening and went for a run at 10:00pm with the temperature still 84 degrees, and 83% humidity. I struggled through seven miles, and my HR was near capacity (185 bpm for me) the last two miles. For my first hot weather run of the year (low humidity in CA felt awesome!!!), I was pretty ecstatic, and don't appear to have any repercussions today. I swam this morning. I did a 500m warm-up followed be a VERY slow 1300m's. IF my bike ride goes even decent tonight I will be racing this Sunday in Dallas (Olympic tri = 1500m swim, 42k bike, 10k run). Considering that I am currently struggling to complete any of the three disciplines alone, it should be quite a challenge. Add to that I haven't had a chance to acclimate yet, and it borders on stupidity. I certainly won't break any speed records. Culdeus: If I don't make it you can have my bikeI'm still sidelined from running and swimming, and have only been able to do short slow bike rides. We're headed to Vegas on Thursday, and will be there for a week, before spending the summer in N. Cali. I'll be back in TX for 10 days in July, but that will be the only time I'll have on my bike. Hopefully my calf and back recover soon, so I'll at least be able to run and swim this summer. Being put out to stud sounds better than what I feel like
, and you won't even have to travel far to get it!!
Well so much for rest healing my knee. After basically taking a second week off and seeing my conditioning plummet (solo bike average has dropped from 20 mph to 17.9 mph), I rode 40 on Saturday and 35 on Sunday. Also walked 8k on Sunday. Knee actually felt better yesterday. Just finished a run in 91 degree mid-day heat. First run in a couple of months. 5k at 29:35. Didn't even notice the knee during the run, just a slight soreness now. I'll be switching more of my rides and runs towards the morning and mid-day as the afternoon thunderstroms are almost a daily occurence and wreck havoc with a training schedule. Getting acclimated to the heat is also a good thing for the late summer events.
culdeus
Footballguy
I'll be in town sun if you want to catch a post event meal and beer.Liquors is Back!!Holy Schnikee's!!! I left for one month and we've gone another 12 pages, and the site looks foreign. For those who even remember who I am, I last posted (on 6/12):
For what it's worth, my calf, knees and back all feel great. I have been running for three weeks, swimming for one week, and look forward to my first bike ride in over a month tonight. I returned last evening and went for a run at 10:00pm with the temperature still 84 degrees, and 83% humidity. I struggled through seven miles, and my HR was near capacity (185 bpm for me) the last two miles. For my first hot weather run of the year (low humidity in CA felt awesome!!!), I was pretty ecstatic, and don't appear to have any repercussions today. I swam this morning. I did a 500m warm-up followed be a VERY slow 1300m's. IF my bike ride goes even decent tonight I will be racing this Sunday in Dallas (Olympic tri = 1500m swim, 42k bike, 10k run). Considering that I am currently struggling to complete any of the three disciplines alone, it should be quite a challenge. Add to that I haven't had a chance to acclimate yet, and it borders on stupidity. I certainly won't break any speed records. Culdeus: If I don't make it you can have my bikeI'm still sidelined from running and swimming, and have only been able to do short slow bike rides. We're headed to Vegas on Thursday, and will be there for a week, before spending the summer in N. Cali. I'll be back in TX for 10 days in July, but that will be the only time I'll have on my bike. Hopefully my calf and back recover soon, so I'll at least be able to run and swim this summer. Being put out to stud sounds better than what I feel like
mr. furley
Footballguy
for guys saying they ran a "slow/relaxing/easy" 5k in 30 minutes.
how slow are we talking here? is a 30 minute 5K embarrasingly slow? acceptable? pretty good for a couch potato?
i've helped out at a 5K the last couple years.. just timing runners.. the guy who has finished first each of the last 3 years is clocking in around 15-16 minutes. i KNOW that's fast. but is 30 the realm of very slovenly men who should hide their faces in shame?
how slow are we talking here? is a 30 minute 5K embarrasingly slow? acceptable? pretty good for a couch potato?
i've helped out at a 5K the last couple years.. just timing runners.. the guy who has finished first each of the last 3 years is clocking in around 15-16 minutes. i KNOW that's fast. but is 30 the realm of very slovenly men who should hide their faces in shame?
pigskinliquors
Dr. Parrothead
Giddy'up!! Even a beer and a beer would be great.
Slow/easy is relative to each person on this board. For some, 7:00 minute miles is slow/easy, while for others it might be 11:00 minute miles. Slow/easy just means you are running while keeping your HR at a comfortable pace (approx. 70% of max) or running without pushing yourself (= you could talk w/ ease while running). This heart-rate zone calculator might help.
This one is a bit more detailed.
Last edited by a moderator:
tri-man 47
Footballguy
:(pigskinliquors said:
pigskinliquors said:
Busse Woods is ridiculously close to my house.tri-man 47 said:You're out in the NW suburbs of Chicago, aren't you? Where do you bike? One of the best I've found is the Busse Woods trail in Elk Grove Village - 7.7 mile loop, with just one crossing of Higgins Rd (though they just closed the trail for repairs until 8/3). An enjoyable ride is along the north branch of Chicago River up to the Chicago Botanic Gardens ...even better is then cutting west to the Skokie Trail, which parallels a RR track - flat, straight, and very few cross streets.Tomorrow's a day off!
pigskinliquors
Dr. Parrothead
pigskinliquors said:
pigskinliquors said:
For the bookending towel waves with a central headbang surrounded by four pickle dances, I rescind my first offer to give it to Culdeus, and will now bequeath my bike to Tri-man shall I drop-dead in my race this Sunday. Though this offer may change, if I'm actually able to meet him for a beer and a beer afterwards (though if I'm dead, this would be more like a Beer w/ Bernie, and kind of creepy).
Last edited by a moderator:
Ok, maybe not July 11. Too much at work to get this organized. Maybe July 13.Ran twice on vacation. Who would have thought I would do that? First one was a short 3 mile run that I finished in 31 minutes. The second one was funny. It was only going to be 4.5 miles (actually 4.6 to do a 2.3 out and back). I did the first half in 22 which was faster than the 10:30 pace I was going to try and maintain. I turned around and realized the slight tailwind I had was a huge headwind. I watched my pace slip to 11:30 to 12:30. Managed to finish the 4.6 in 55 minutes! Talk about a negative split. Lesson learned: check which way the wind is blowing and run into it to start.I did some intervals just to try them out yesterday. They are fun.No running this weekend as I am driving to North Carolina. Will run next week while on vacation. The new program starts up when I return July 11. If I don't stop in here today, hope everyone has a great 4th of July week!I lived. I've also discovered that I really like running intervals. I hope they make me faster eventually. I really want to beat my 5K PR this year.don't hurry back
Just to confirm it, I was on vacation with the guy that I made the original bet with (see post 1) - no bets came out of this week although we did talk about being able to pass the Army's fitness standards- and he said that when he was riding his bike, he had the same problem coming back that I did. I did not feel so bad.
Just read through everything and don't have much time to post. Everyone seems to be doing real well and it is very helpful when people post about their "problems" too. At least for me. Thanks.
RoarinSonoran
Footballguy
Disclaimer: the opinions below are just that -- my opinions. What's "normal" for one person isn't necessarily "normal" for all. Your mileage may vary, void where prohibited, no warranty offered or supplied, do not remove this tag under penalty of law.5k in 30min (or, 3mi in 30min to make the math work out evenly) is a 10min/mi pace. IMO that's a "normal" running pace. "Normal", meaning anyone should be able to go out and run at that speed. Now, someone fresh off the couch probably won't be able to sustain that pace for very long (their lungs/muscles just aren't in shape enough), but I feel it's a "normal" gait. If you take itty-bitty steps or shuffle your feet as you run, you'll probably go slower. If you lengthen your stride as well as strengthen your legs, you'll go faster."Normal" walking is said to be about 3mph, or a 20min pace. "Normal" for me (like when I hit the wall and have to walk during a run) is around a 14-15min pace, tho I can fast-walk down to under a 13min pace. I thought that was fast until I was humbled by this skrawny little chick who can race-walk at about a 4:20 marathon time (10min pace), which is faster than my best time running.mr. furley said:
5k in 15-16mins is elite runner-territory. That's about a 5min pace, which is about what the elite marathoners run (~2:10 marathon time). These are the true freaks of nature, not the rest of us who are 'normal' but just happen to be faster than you. 
They get paid to run, so they can train like maniacs and thus build the speed necessary to keep those checks coming in. Schlubs like us who have to work all day, take care of kids, and STILL try to find a couple hours in the day to squeeze in a run have a tougher time at it."Fast" for me is an 8:30 pace, which I believe is "normal" for a couple of the posters in this thread. I can only sustain that pace for a couple of miles, tho I could probably make it "normal" if I worked out more and strengthened my legs (either that, or if I were to get a genetic/ethnicity transplant to become Kenyan).As has been said before, please don't try to keep up with the Joneses. I don't believe any of us are posting our times in an effort to brag ("Look at me, I can run fast!!"), but rather using this thread as a training log. Trying to run faster than you're currently capable will only result in an injury. Certainly, you can build your speed up, but keep in mind that it won't happen overnight. Continue running at what's "normal" for you, but add speed/track work and intervals to your training as indicated by various training calendars. Speed, conditioning, etc will come in due time. 
Rock Lonemilk
Footballguy
5K in 30 minutes is respectable.
wraith5
Footballguy
Yes, I'm in Palatine. I mostly ride in the Deer Grove Forest Preserve, which I can pick up 1/2 mile from my house. There's a 2.8 mile paved loop and a 5.5 mile gravel/dirt trail not too much further away, plus several more miles of paved trail in & around the preserve. That path is where I do almost all of my outdoor running. They are doing repair work in Palatine, too - what's up with shutting down the bike path in the middle of the summer?!? Makes no sense to me at all. Anyway, we should really get a Chicago run or bike event going one weekend. GStrot - do they serve breakfast at EPI??Busse Woods is ridiculously close to my house.tri-man 47 said:You're out in the NW suburbs of Chicago, aren't you? Where do you bike? One of the best I've found is the Busse Woods trail in Elk Grove Village - 7.7 mile loop, with just one crossing of Higgins Rd (though they just closed the trail for repairs until 8/3). An enjoyable ride is along the north branch of Chicago River up to the Chicago Botanic Gardens ...even better is then cutting west to the Skokie Trail, which parallels a RR track - flat, straight, and very few cross streets.Tomorrow's a day off!
Anyone have suggestions for where to purchase a Garmin 305? Especially now that I have the bike I want to have the freedom of knowing my distance/pace without always traveling on the same paths. Plus Dash's analysis of his HR blows me away. I'd love to have anything close to that level of detail to my workout history! The price on Amazon looks pretty good (with the bike attachment), but maybe there's someplace else even cheaper?
Oh - I also did another 4 miler this morning. I actually walked for a few seconds... twice.
Not keeping up with my 4 runs/week + the heat & humidity = difficulty maintaining my pace!! Finished 32:30 with a significantly slower 2nd half.RoarinSonoran
Footballguy
If you don't need it yesterday, keep an eye out on Ebay. I got my 201 there for about half retail price (this couple bought it, then decided to get something else, so they were unloading the 201). People are stupid and will bid up each auction instead of moving on to the next auction and letting someone else have one for a steal, but occasionally a bargain will be missed. Be sure to watch out for the "bargains" that come with a hefty shipping charge tho.
pigskinliquors
Dr. Parrothead
My bike ride last night (first one in 5 weeks!!) was pretty decent (= my race is on, for this weekend!). I had planned on riding 20 at an average pace of 20 mph. I was at 20.9 mph (ave) with 2.5 miles left and had a flat tire. After repairing, I coasted home, as I lost a lot of sweat during the tire change, and felt it best to not get my HR up again. I took an ice bath upon returning home, and my legs felt pretty good when I woke up.
FYI: Heat + Humidity Sux!!! Today was my first morning run in Texas in six weeks, and now know that I am nowhere near acclimatized. It was 78 degrees and 98% humidity at the start of my run this morning (6:30 am). My legs are still jello, and I'm still sweating. I ran a very slow 6 miles, and still struggled to keep my heart rate down. I downed a power shake (lots of protein) and a large Gatorade right afterwards and will spend the rest of the day hydrating. I was hoping this would be my last run prior to my race this Sunday, but I'm going to add another one on Friday morning to further acclimate. Tri-Man/Culdeus, the odds of one of you getting my bike are still pretty good.
FYI: Heat + Humidity Sux!!! Today was my first morning run in Texas in six weeks, and now know that I am nowhere near acclimatized. It was 78 degrees and 98% humidity at the start of my run this morning (6:30 am). My legs are still jello, and I'm still sweating. I ran a very slow 6 miles, and still struggled to keep my heart rate down. I downed a power shake (lots of protein) and a large Gatorade right afterwards and will spend the rest of the day hydrating. I was hoping this would be my last run prior to my race this Sunday, but I'm going to add another one on Friday morning to further acclimate. Tri-Man/Culdeus, the odds of one of you getting my bike are still pretty good.
Last edited by a moderator:
Darrinll40
Footballguy
I got in a 7 mile run last night. I averaged 9:30 m/m with the last 3/4 mile at 8:38 m/m. I am getting better at achieving negative splits. Planning on 5 miles tonight.
Darrin
Darrin
gruecd
Footballguy
Like others have said, it's all relative. I ran 19:23 in a 5K last month, and it was a personal best. For others, that would be an embarassment. It just depends.I've got my weekly speed workout scheduled for this afternoon. 7 miles including 3x1600 at about 6:20 pace with 800m jogs in between. Not exactly looking forward to it, but at least I live close to a new high school with an awesome track, and the high temp for today is 75 degrees.
Last edited by a moderator:
Similar threads
