Ran a 10k in June (7 Viewers)

[2Young2BBald]

Today I had a moment. I know that you all have heard about my weight loss and I only bring it up again to keep everything in context. So sorry in advance.I was driving in my truck this morning to get new tires and I was thinking about how to make my running easier and better, when I had an emotional moment of realization. In just two years I went from 400+ pounds to running a half marathon in under two hours. The more I thought about that the more I realized that I should just enjoy my accomplishment for a while. Not looking for congrats or attaboys here, I am just trying to keep everything in perspective for myself.Thanks1:56:30 was my chip time.

Holy ####, I missed your time by only 1 second!!!!!!!!

 

[culdeus]

I was breathing fine and everything else was ok, but I could really feel my legs starting to go, especially my quads. I have not done a lot of work on my legs in a gym because I never had a problem before this race. I need to know if you guys have any useful ideas to help me with this little problem. I know it won't help a lot before the next half on Jan 6, but it may help me with my overall running ability. I do have a bike, but when I pedal hard and fast my knees start to ache a bit, so I would like to avoid that if possible. I do have access to a small gym with some weight machines.

Lets break this out a bit:I will answer, but I probably will never ride for speed like some of you do. I just doesn't interest me.

When it (knee pain) happens does it come and go?

_x Yes

_ No

Does it last past the ride more than 2 hours?

_ Yes

_ No

x I haven;t ridden for more than two hours in years.

Does it mainly happen on hills?

_Yes

_xNo

What sort of bike are you riding?

_Mountain

_Road w/drop bars etc.

_xSomething else - hybrid

Have you ever measured your inseam and had someone line your knees up with the pedal spindle?

_Yes

_xNo

Do you track your cycling cadence? Via computer or just by counting?

_yes

_xno

You said you weigh in the 190s range, do you get out of the saddle for climbing?

_often

_sometimes

_xnever

Ah, to clarify I meant 2 hours after done riding. However looks like if it comes and goes then not an issue.A few comments. I'm very much of the opinion that you are likely spinning with far too low of a cadence. In fact I'm sure of it. This is the single hardest thing for a full-time runner to do on a bike. The inclination is to sort of adapt back to the leg tempo of running and match the intensity in that way putting you at a 50-60rpm cadence. This will flat shred your knees. The goal is a 80-90rpm cadence which has been proven to be the most efficient and also serves as less strain on the joints. I think a cadence kit for your 305 is available for under 50 bucks.

Also you might be better served to get out of the saddle for climbs at a 50% or greater rate. Guys who weigh more than about 160 should spend at least some time out of the saddle on climbs to take advantage of the downforce of their own weight. Anything less and it's just to give the ### a break.

Remember also cycling in the flats will do little to develop leg muscles compared to running. The big muscle you exercise when cycling is the one that matters most of all...

Of course this all changes if you do a bunch of climbing which if you really want to cross train for running specific purposes this is what I'd recommend. 50/50 climbing and then some high zone HIIT.

I'd at least get a measure of your inseam and try to get your seat height in the range of 83% of the inseam. (center of bottom bracket to seat top) And also make sure you aren't too far up or back w.r.t. your knees and the bottom bracket. They should be roughly in line with eachother.

 

[pigskinliquors]

For those of you up North...

Leave the weather alone!

 

[El Floppo]

Furley and EF: I'm also a proud member of the snot-tossing society.

That's #######' gross. One of the girls in my running club also likes the snot rockets, and it almost makes me want to gag just thinking about it.

I've been running for several years now, and I'm not afraid to spit now and then, but never the farmer blow....

Duly noted. Next time I'll just let the snot flow freely down my face, into my mouth and all over my clothing.

 

[Darrinll40]

Nike has a running website. I haven't checked it out much so I can't vouch for it.

ETA: I think it is for uploading runs using the Nike+ system. So I guess it is not exactly new.

 

[gruecd]

While we're on the subject of snot rockets, it was so dang cold outside tonight (6° wind chill) that I don't think I could've blown a snot rocket even if I wanted to.....

I'd hoped to get up early this morning and do my five miles on the treadmill at the gym, but I played basketball last night, had a few beers afterwards at the bar, and didn't get to bed until after 11:00. So I decided against getting up early, and I decided that I'd do my miles tonight instead. I figured since I was only running five miles, it wasn't worth spending the extra 45 minutes driving back and forth to the gym, putting on and taking off warm-ups, etc., so I chose to head outside and battle the elements. It wasn't bad when the wind was at my back, but it was pretty harsh when it was blowing in my face. That being said, once you get warmed up, there's nothing quite as invigorating as a good cold-weather run. All in all, did my five easy miles at 8:13 pace. Now I'm going to eat dinner and watch ADP run for the 140 yards and 2 TDs that I need to advance to my fantasy championship. Tomorrow morning, eight miles on the dreadmill.....

 

[BassNBrew]

Question for any small frame bikers. Does your wheel hit your foot when your turning and the pedal is at 9 o'clock? If yes, is this normal?

 

[Rock Lonemilk]

Question for any small frame bikers. Does your wheel hit your foot when your turning and the pedal is at 9 o'clock? If yes, is this normal?

I always pictured you as a bigger guy.

 

[meeka]

Today I had a moment.

I know that you all have heard about my weight loss and I only bring it up again to keep everything in context. So sorry in advance.

I was driving in my truck this morning to get new tires and I was thinking about how to make my running easier and better, when I had an emotional moment of realization. In just two years I went from 400+ pounds to running a half marathon in under two hours. The more I thought about that the more I realized that I should just enjoy my accomplishment for a while.

Not looking for congrats or attaboys here, I am just trying to keep everything in perspective for myself.

Thanks

1:56:30 was my chip time.

Darrin,You really should enjoy the accomplishment. You have done 2 things that most people do not have the strength to pull off. Losing 200 lbs, and running a half marathon. This is the stuff of legend. I know you are not looking for anything, but congrats. Count me as one of the very impressed with your story.

 

[Rock Lonemilk]

For those of you up North...

Leave the weather alone!

Steve's blog is very entertaining.

 

[BassNBrew]

For those who are interested, here's my 6 week training plan.

zone 1 = 142 hr, zone 2 = 152 hr, zone 3 = 162 hr

Week 1

d1: weights - legs

d2: weights - upper body

d3: weights - legs, bike 60 min - 15 min warm-up, repeated intervals zone 1 for 2 min, zone 2 for 1 min, 15 min cool down. abbreviation will be z12 2:1 for future reference and the total time will always include a 15 min warm-up and cool down.

d4: weights - legs

d5: weights - upper body

d6: bike 180 min, zone 2

d7: bike 120 min, z123 2:2:1

Week 2

d1: weights - legs

d2: weights - upper body

d3: weights - legs, bike 60 min - z23 2:1

d4: weights - legs

d5: weights - upper body

d6: bike 180 min, z12 2:1

d7: bike 120 min, z2

Week 3

d1: weights - legs

d2: weights - upper body

d3: weights - legs, bike 60 min - z123 2:2:1

d4: weights - legs

d5: weights - upper body

d6: bike 180 min, z23 2:1

d7: bike 120 min, z1

week 4

d1: weights - legs

d2: weights - upper body

d3: weights - legs, bike 60 min - z12 2:1

d4: weights - legs

d5: weights - upper body

d6: bike 180 min, z2

d7: bike 120 min, z123 2:2:1

week 5

d1: weights - legs

d2: weights - upper body

d3: weights - legs, bike 60 min - 23 2:1

d4: weights - legs

d5: weights - upper body

d6: bike 180 min, z3

d7: bike 120 min, z2

week 6

d1: weights - legs

d2: weights - upper body

d3: weights - legs, bike 60 min - z123 2:2:1

d4: weights - legs

d5: weights - upper body

d6: bike 180 min, z23 2:1

d7: bike 120 min, z2

Can't say I'm looking forward to this, but this is a good base building program.

 

[BassNBrew]

Question for any small frame bikers. Does your wheel hit your foot when your turning and the pedal is at 9 o'clock? If yes, is this normal?

I always pictured you as a bigger guy.

I am...something I noticed on my lady friend's bike.While we're on the subject, here are my wieght targets.

pre-thanksgiving: 215

post-thanksgiving: 225

wed 12-19: 214

1-8: 220

4-8: 205

6-8: 199

 

[SteveUK]

1:56:30 was my chip time.

Not sure how this chip time thing works. I started right next to Darrin but my chip time is exactly the same as my clock time

 

[Darrinll40]

1:56:30 was my chip time.

Not sure how this chip time thing works. I started right next to Darrin but my chip time is exactly the same as my clock time

I noticed that, I think you got screwed out of 15 seconds. We will just say that you ran 1:54:54 and be done with it.

 

[tri-man 47]

Next weekend I have to decide if I'll take an easy week, and only have one 20 mile run or if I run a 14'er. We are throwing our annual Christmas party on Saturday night, and am anticipating that I won't be too ecstatic to get out of bed early to run (Tri-Man, it is a church week). My two alternative schedules for my long run are:14 or 816 or 148 or 1618 or 820 or 1812 (same regardless)20 (same)8 (same)26.2

I'm remembering what Galloway said before the Des Moines marathon - the bonk (or at least tiring out) generally occurs at the point equal to your longest run in the three weeks prior to the race. I'm starting to think about a blend of Higdon and Galloway ...to use the well-structured Higdon plan, but to also follow Galloway's advice that to do a marathon (or half), you should do that distance before the actual race - but as a run/walk combination. So from his bonk comment, I'd say to get in another long run. But even further, consider the possibility of doing a really long run, but with some walking, and see how that works. :guineapig:

 

[pigskinliquors]

Next weekend I have to decide if I'll take an easy week, and only have one 20 mile run or if I run a 14'er. We are throwing our annual Christmas party on Saturday night, and am anticipating that I won't be too ecstatic to get out of bed early to run (Tri-Man, it is a church week). My two alternative schedules for my long run are:14 or 816 or 148 or 1618 or 820 or 1812 (same regardless)20 (same)8 (same)26.2

I'm remembering what Galloway said before the Des Moines marathon - the bonk (or at least tiring out) generally occurs at the point equal to your longest run in the three weeks prior to the race. I'm starting to think about a blend of Higdon and Galloway ...to use the well-structured Higdon plan, but to also follow Galloway's advice that to do a marathon (or half), you should do that distance before the actual race - but as a run/walk combination. So from his bonk comment, I'd say to get in another long run. But even further, consider the possibility of doing a really long run, but with some walking, and see how that works. :guineapig:

I'd like to, but I'm trying to train as cautiously as I can. I'm just trying to finish, and know that w/o a longer run I have a great chance of bonking during the last 6. The run/walk might be a solution, but I really just want to get a completed marathon in again. FWIW: my last three injuries while training for a marathon all occurred after a run longer than 16 miles = I'd like to minimize these! When/if I do bonk, I'll have this forum as a motivator to get my butt to the finish line, no matter how ugly it is.

 

[pigskinliquors]

For those of you up North...

Leave the weather alone!

Steve's blog is very entertaining.

His Mrs. needs to be mentioned/shown more though. I might subscribe

 

[Darrinll40]

Pictures from the half are up.

http://www.brightroom.com/view_event.asp?EVENTID=25105

I am bib #2713, Steve is 2714.

 

[culdeus]

Pictures from the half are up.

http://www.brightroom.com/view_event.asp?EVENTID=25105

I am bib #2713, Steve is 2714.

http://www.brightroom.com/view_user_photo....os&BIB=2713mugging for the camera is good schtick

Steve rocking the moustache

 

[RoarinSonoran]

I was thinking about 2008 last night, specifically my trek towards the Goofy Challenge in January 2009. As that's a Half and a Full on consecutive days, should I train as if I was running the 39.3 all at once? Instead of building to a 20mi run and then tapering to the marathon, I'd build to say 32mi, and incorporate the San Antonio Full in the build-up. Something like:

Build to 20 as usual (last few weeks look like: 16mi, 10-12mi, 18mi, 10-12mi, 20mi)

14ish

23mi

16ish

11/16 San Antonio Full (8weeks prior to GC)

11/23 18ish

11/30 Another Full plus a 5k = 29?

12/7 20ish

12/14 Another Full plus a 10k = 32?

4week taper to GC (weekend of 1/11/2009??)

That sounds like a crapload of running, especially just prior to running a crapload of a race (GC). Anyone know how ultramarathoners train for their 40/50mi races? I don't want to be an ultramarathoner, I just want to be able to complete the two races in one piece.

 

[El Floppo]

I was thinking about 2008 last night, specifically my trek towards the Goofy Challenge in January 2009. As that's a Half and a Full on consecutive days, should I train as if I was running the 39.3 all at once? Instead of building to a 20mi run and then tapering to the marathon, I'd build to say 32mi, and incorporate the San Antonio Full in the build-up. Something like:

Build to 20 as usual (last few weeks look like: 16mi, 10-12mi, 18mi, 10-12mi, 20mi)

14ish

23mi

16ish

11/16 San Antonio Full (8weeks prior to GC)

11/23 18ish

11/30 Another Full plus a 5k = 29?

12/7 20ish

12/14 Another Full plus a 10k = 32?

4week taper to GC (weekend of 1/11/2009??)

That sounds like a crapload of running, especially just prior to running a crapload of a race (GC). Anyone know how ultramarathoners train for their 40/50mi races? I don't want to be an ultramarathoner, I just want to be able to complete the two races in one piece.

A bunch of my IM friends got into Ultramarathons (one of our coaches was the something like the world #2 ultra IMer). Last time I saw one of them they mentioned that the training was much the same as marathon training, except that they'd do two long runs ont he weekend back-to-back (ie: no rest day). I think that weekend she was doing an 18 and a 22 (!).No gracias.

 

[SteveUK]

Pictures from the half are up.

http://www.brightroom.com/view_event.asp?EVENTID=25105

I am bib #2713, Steve is 2714.

http://www.brightroom.com/view_user_photo....os&BIB=2713mugging for the camera is good schtick

Steve rocking the moustache

And here is one they missed.Lucky I trimmed the mustache the day before

 

[El Floppo]

Pictures from the half are up.

http://www.brightroom.com/view_event.asp?EVENTID=25105

I am bib #2713, Steve is 2714.

http://www.brightroom.com/view_user_photo....os&BIB=2713mugging for the camera is good schtick

Steve rocking the moustache

And here is one they missed.Lucky I trimmed the mustache the day before

But I thought Mo-vember was done?

 

[SteveUK]

Pictures from the half are up.

http://www.brightroom.com/view_event.asp?EVENTID=25105

I am bib #2713, Steve is 2714.

Have you told them what size photo you are going to order?

 

[Darrinll40]

Pictures from the half are up.

http://www.brightroom.com/view_event.asp?EVENTID=25105

I am bib #2713, Steve is 2714.

Have you told them what size photo you are going to order?

I am thinking of ordering the 20x30 of this photo. Some people think I want one that size because I am vain.

 

[El Floppo]

Pictures from the half are up.

http://www.brightroom.com/view_event.asp?EVENTID=25105

I am bib #2713, Steve is 2714.

Have you told them what size photo you are going to order?

I am thinking of ordering the 20x30 of this photo. Some people think I want one that size because I am vain.

You should get a wall-banger made... or a billboard.

 

[pigskinliquors]

I was thinking about 2008 last night, specifically my trek towards the Goofy Challenge in January 2009. As that's a Half and a Full on consecutive days, should I train as if I was running the 39.3 all at once? Instead of building to a 20mi run and then tapering to the marathon, I'd build to say 32mi, and incorporate the San Antonio Full in the build-up. Something like:Build to 20 as usual (last few weeks look like: 16mi, 10-12mi, 18mi, 10-12mi, 20mi)14ish23mi16ish11/16 San Antonio Full (8weeks prior to GC)11/23 18ish11/30 Another Full plus a 5k = 29?12/7 20ish12/14 Another Full plus a 10k = 32?4week taper to GC (weekend of 1/11/2009??)That sounds like a crapload of running, especially just prior to running a crapload of a race (GC). Anyone know how ultramarathoners train for their 40/50mi races? I don't want to be an ultramarathoner, I just want to be able to complete the two races in one piece.

My recommendation would be to go:16 (followed by an 8 the next day; follow this with 3 days of rest)1218 (followed by an 8 the next day)1020 (followed by a 10 the next day)1022 (followed by a 10 the next day)3 week taperEvery other week my schedule would be:EVEN WEEKS:Sunday: Long/slowMonday: Medium (8-10)/slowT-Th: RestFriday: Pace or Intervals (6 miles max, incl. warm-up/cool-down)Saturday: Rest ODD WEEKS:Sunday: Medium/slow (10/12)Monday: RestTuesday: short/slow (4-6 miles)Wed: RestThursday: Pace or Intervals (6 miles max)Friday: RestSaturday: RestThis will allow you to feel what it's like to run with tired legs the following day.My .02

 

[RoarinSonoran]

This will allow you to feel what it's like to run with tired legs the following day.

Hmm, that sounds reasonable. However, the Half is on Saturday, with the Full on Sunday (opposite of your training idea). I suppose training either way (long first day, short 2nd day vs short/long) still has about the same effect -- running on tired legs.Thanks!

 

[pigskinliquors]

This will allow you to feel what it's like to run with tired legs the following day.

Hmm, that sounds reasonable. However, the Half is on Saturday, with the Full on Sunday (opposite of your training idea). I suppose training either way (long first day, short 2nd day vs short/long) still has about the same effect -- running on tired legs.Thanks!

That sounds MUCH harder than what I thought! I would now just do my schedule above in reverse. I think simulating the races would better prepare your body/legs.

 

[TruckBoatTruck]

Alright, you guys officially pushed me over the edge. Seeing a devoted running thread while browsing your FF site is a camel's-back-breaking straw. I'm in.

I've been coaching high school sprints for the past couple years, know about that, love it, but I'd like to start getting into distance. Basically, I'm getting older, fatter, increasingly more out of shape, sore for no reason, can't pop out of bed hungover and go for a run anymore...plus it looks like fun. The plan is to stick to 5 and 10k's this summer, run some good times, PR consistently and without injury. You half and full marathoners blow my mind, but running one would be an eventual goal, too. Scares the bejeezsus out of me now.

So I figure I'll do base work all winter, something I've never really done. Just got my heartrate monitor a couple weeks ago, and I've trying to sit at just under my perceived anaerobic threshold - mostly on treadmill, a little elliptical. Hate running on icy sidewalks, going to stick to the gym until it clears up, which prolly isn't going to be anytime soon.

What I'm wondering:

- How long per session? 30 min, 60, until I feel a little woozy?

- How often? 6-7 days a week, every other?

- Mix in core now, later? Maybe some weights? Upper body only?

- Most importantly, how do you not get bored with this? It's hard for me not to push it when I'm feeling good during a workout. Any tips for finding the long buried inner zen-like distance runner in me?

'Splain it like I'm five years old. TIA.

Oh, and snot rockets =

 

[tri-man 47]

Alright, you guys officially pushed me over the edge. Seeing a devoted running thread while browsing your FF site is a camel's-back-breaking straw. I'm in. What I'm wondering:- How long per session? 30 min, 60, until I feel a little woozy?- How often? 6-7 days a week, every other?- Mix in core now, later? Maybe some weights? Upper body only?- Most importantly, how do you not get bored with this? It's hard for me not to push it when I'm feeling good during a workout. Any tips for finding the long buried inner zen-like distance runner in me?'Splain it like I'm five years old. TIA.

Welcome, TBT!Since you're targeting 5 to 10Ks this coming year, I'd say 30 minute sessions/runs are fine through the winter, though pushing one a week up to 60 minutes would be good. Watch that 'woozy' feeling, though - when you finish you shouldn't feel too beat up.Running 3-5 days a week would be enough. You can cross-train the other days (if at a gym - stationary bike; swimming; weights; observing young hotties doing aerobics; etc.).Strength work and core work (there's some overlap here) are important as we all age. Nothing macho - just get some good reps with moderate weights, and work the core in a number of ways (sit-ups, crunches, leg lifts, etc.). It'd be good to work both upper and lower body (along with the core). Again, nothing real heavy or dramatic. Twice a week is sufficient.To relieve boredom in general, set some early season goals to keep yourself at it over the next few months. For specific sessions, especially on the treadmill ...well, turn on the TV or an ipod, or just let your mind float to your goals, training, or coaching - or to the young hotties doing aerobics.Since I'm planning to back up a bit and focus on 5Ks at the start of this next season, I might tap into your knowledge regarding speed/track work.

 

[Darrinll40]

Alright, you guys officially pushed me over the edge. Seeing a devoted running thread while browsing your FF site is a camel's-back-breaking straw. I'm in.

I've been coaching high school sprints for the past couple years, know about that, love it, but I'd like to start getting into distance. Basically, I'm getting older, fatter, increasingly more out of shape, sore for no reason, can't pop out of bed hungover and go for a run anymore...plus it looks like fun. The plan is to stick to 5 and 10k's this summer, run some good times, PR consistently and without injury. You half and full marathoners blow my mind, but running one would be an eventual goal, too. Scares the bejeezsus out of me now.

So I figure I'll do base work all winter, something I've never really done. Just got my heartrate monitor a couple weeks ago, and I've trying to sit at just under my perceived anaerobic threshold - mostly on treadmill, a little elliptical. Hate running on icy sidewalks, going to stick to the gym until it clears up, which prolly isn't going to be anytime soon.

What I'm wondering:

- How long per session? 30 min, 60, until I feel a little woozy?

- How often? 6-7 days a week, every other?

- Mix in core now, later? Maybe some weights? Upper body only?

- Most importantly, how do you not get bored with this? It's hard for me not to push it when I'm feeling good during a workout. Any tips for finding the long buried inner zen-like distance runner in me?

'Splain it like I'm five years old. TIA.

Oh, and snot rockets =

Welcome TBT. I just finished mt first half marathon and I felt like you do now. It was not nearly as bad as I thought it would be. Of course I did train for almost a year.

- How long per session? 30 min, 60, until I feel a little woozy?

I started out doing 2-3 miles per run, however long it took. After a couple of months I went up to 4-5 miles per run.

- How often? 6-7 days a week, every other?

During my first few months I was running 4 days a week at most. It is easier to add distance to each run than add running days.

- Mix in core now, later? Maybe some weights? Upper body only?

I dunno. I don't eat the core, but I do enjoy most of the rest of the apple.



- Most importantly, how do you not get bored with this? It's hard for me not to push it when I'm feeling good during a workout. Any tips for finding the long buried inner zen-like distance runner in me?

The only time I ever got bored with running was when I was using the treadmill. I enjoy watching the looks I get from people in cars when I am running on the roads. They all think I am nuts. One of the hardest things I found was keeping my pace down, though it is easier to do when running alone. If I get Steve out there with me we invariably end up going faster than I had planned.

That's my . Most of the other posters in this thread have years more experience than I do. But watch out for the bikers and those dang swimmers :shudder:. They are always trying to corrupt us pure runners.

 

[2Young2BBald]

My first instinct in responding to your post was to tell you to just go ahead and sign up for a ½ marathon in the fall and watch this thread get you there. Amazing things happen to all to enter here. But, I understand that everyone is different too.

Above all, I’d commit to a routine that keeps you honest. For me, I have too much going on to run more than 3 or 4 days a week. This usually works out to a longer run on either Saturday or Sunday. Above all else, don’t skip your long run.

As for core work, I am a believer. I can’t explain the physiology of how my body works, but lately me legs have felt much better, due to some rest along with sit ups and push ups.

Lastly, I really liked reading Marathoning for Mortals (lots of good stuff for all runners). Better than the book though, was being able to come here and get better/deeper advice on what I was reading.

GOOD LUCK!!

ETA: would have helped if I had flagged this is a reply to TBT. Got my moneys worth of free beer at the hotel I am staying at travelling for work.

 

[SteveUK]

Alright, you guys officially pushed me over the edge. Seeing a devoted running thread while browsing your FF site is a camel's-back-breaking straw. I'm in. I've been coaching high school sprints for the past couple years, know about that, love it, but I'd like to start getting into distance. Basically, I'm getting older, fatter, increasingly more out of shape, sore for no reason, can't pop out of bed hungover and go for a run anymore...plus it looks like fun. The plan is to stick to 5 and 10k's this summer, run some good times, PR consistently and without injury. You half and full marathoners blow my mind, but running one would be an eventual goal, too. Scares the bejeezsus out of me now.So I figure I'll do base work all winter, something I've never really done. Just got my heartrate monitor a couple weeks ago, and I've trying to sit at just under my perceived anaerobic threshold - mostly on treadmill, a little elliptical. Hate running on icy sidewalks, going to stick to the gym until it clears up, which prolly isn't going to be anytime soon.What I'm wondering:- How long per session? 30 min, 60, until I feel a little woozy?- How often? 6-7 days a week, every other?- Mix in core now, later? Maybe some weights? Upper body only?- Most importantly, how do you not get bored with this? It's hard for me not to push it when I'm feeling good during a workout. Any tips for finding the long buried inner zen-like distance runner in me?'Splain it like I'm five years old. TIA.Oh, and snot rockets =

Welcome TBT - obviously your first step is to read all 113 pages of this thread I'd be bored too if I had to do running on a treadmill - get out on the open road, though I don't know how realistic that is - you might have to move! It's easy for me to talk as this is the middle of the season for us Personally, I am not a great fan of training for running by doing things which aren't running But that's just me.Anyway, good luck and the important thing is to get started, take it slow and listen to your body.

 

[El Floppo]

Great posts already for you...

I'm one of those busier guys in here (new baby), so I gave myself 3-4 days a week to run this last season.

The key, IMO is setting up a workout schedule for yourself- 3 days a week, 1 long run on the weekend, 1 easy run early in the week, 1 "workout" run doing hills/speed/pacing/tempo... whatever- just write it out and do it. I think people tend to get lost in their training if they just go out and run a few times a week. And try to figure it out for a month at a time. I've found that 3 weeks of "hard" training followed by 1 week of "recovery" training will keep you fresh, injury free, AND help keep you from plateauing.

The 2nd key is to keep coming back here and using this thread as a type of workout log. This place and these guys kept me VERY honest, realistic and informed in my training... to the point where I'd almost "hear" their voices giving me crap when I'd think about bagging a run mid-way through.

But you should really do tris... all the cool kids are doing them these days.

 

[Rock Lonemilk]

I'm training for my first full marathon in May, and I'm only running twice a week. That's good for me, first because I'm busy, and second because I'll also need to find time for swimming and biking soon so I don't die competing in a triathlon next summer.

 

[Darrinll40]

I finally got around to analyzing the Garmin data from Sunday's half. It looks like I actually sped up my pace to under 8 m/m after the 13 mile mark. Granted it was only a tenth of a mile, but I will take it. Also I don't remember any of the race between the 13 mile mark and the finish line. I do remember the finish line, just not getting to it.

 

[culdeus]

I finally got around to analyzing the Garmin data from Sunday's half. It looks like I actually sped up my pace to under 8 m/m after the 13 mile mark. Granted it was only a tenth of a mile, but I will take it. Also I don't remember any of the race between the 13 mile mark and the finish line. I do remember the finish line, just not getting to it.

Fortunately for you it's well documented.

 

[TruckBoatTruck]

Thanks so much for the replies, guys! I'd been going 6 days a week, feeling really good, but figured that was wrong, somehow. The distance coach at the school I worked for got, er, dismissed this summer for general incompetence, so I need and really appreciate the advice.

tri-man, I'm all about the stability ball for core stuff, but I haven't done much since May. I also like using really light weights and using it as a round bench, prone or supine, to do upper body stuff. Time to get to it.

No worries Darrin, I'm a land mammal. Road biking, though, is good fun. Congrats on the recent half :thumbsup:

2Young, that book sounds great, I'll check the library. Gonna wait on that half, though.

Steve, don't make me jealous, Mr. Florida Man. Yeah, maybe a couple outdoor runs would be a good idea, I just get paranoid, find I can't relax. Visions of wrenching an ankle dance in my head. Will give it another shot if the weather stays this warm into the weekend.

El Floppo, I'll make sure to check in. Good idea on a recovery week if I feel like something's not right. Not going to start speed work until April or May, going for a great time in some relay triathalon in August with a couple friends I won't want to let down. Current plan is 5 days a week cardio, mostly treadmill with some elliptical/stationary mixed in, 30-40 min at target heart rate, big run on Saturdays, big rest Sundays. Core M/W/F at home. I'm getting excited typing it all out.

 

[gruecd]

Finally getting back into the groove with my weekly speed workout. The weather here was actually pretty nice today with above-normal temps in the upper 30s, but I still like doing my winter speedwork on the treadmill. I did a ten-minute warm-up at 7.5 MPH, then five minutes at 8.0, five at 8.5, and five at 9.0 before coming back down with five minutes at 8.5, five at 8.0, and a ten-minute cool-down at 7.5. In total, I did exactly six miles in 45 minutes, for an average pace of 7:30. It was a nice workout, and the hottie in front of me with the short little Abercrombie shorts didn't hurt, either.

What sucks is that I hurt my shoulder lifting weights a couple of months ago, and when I tried lifting again today (after waiting a few months in the hope that the injury would heal itself), it still hurt. It's actually the same shoulder that I hurt back in high school when I tried gunning down a guy at the plate from center field. Never got it checked out, and it never probably healed right. I really want to get back to lifting weights, so I probably should get it looked at, but I'm smack dab in the middle of my basketball season, and I'm training to run Boston in April, so I wouldn't let them do anything before then anyway. Just kind of wondering if it even pays to go see somebody right now.

Getting up early tomorrow to play b-ball at 6 AM, then running 12-14 miles on Saturday. Another four miles on Sunday will get me to 35-37 for the week. Once late January rolls around, I'll probably start ramping up my mid-week medium-long run and my weekend long run in preparation for the big event in April.

 

[tri-man 47]

What sucks is that I hurt my shoulder lifting weights a couple of months ago, and when I tried lifting again today (after waiting a few months in the hope that the injury would heal itself), it still hurt. It's actually the same shoulder that I hurt back in high school when I tried gunning down a guy at the plate from center field. Never got it checked out, and it never probably healed right. I really want to get back to lifting weights, so I probably should get it looked at, but I'm smack dab in the middle of my basketball season, and I'm training to run Boston in April, so I wouldn't let them do anything before then anyway. Just kind of wondering if it even pays to go see somebody right now.

:stubbornoldman::fromonewhoknows:

 

[gruecd]

What sucks is that I hurt my shoulder lifting weights a couple of months ago, and when I tried lifting again today (after waiting a few months in the hope that the injury would heal itself), it still hurt. It's actually the same shoulder that I hurt back in high school when I tried gunning down a guy at the plate from center field. Never got it checked out, and it never probably healed right. I really want to get back to lifting weights, so I probably should get it looked at, but I'm smack dab in the middle of my basketball season, and I'm training to run Boston in April, so I wouldn't let them do anything before then anyway. Just kind of wondering if it even pays to go see somebody right now.

:stubbornoldman::fromonewhoknows:

You got the "stubborn" part right. In all seriousness, knowing that I wouldn't let them do anything to my shoulder (if it even needs it) until after Boston, is there any sense in seeing somebody right now?

 

[2Young2BBald]

What sucks is that I hurt my shoulder lifting weights a couple of months ago, and when I tried lifting again today (after waiting a few months in the hope that the injury would heal itself), it still hurt. It's actually the same shoulder that I hurt back in high school when I tried gunning down a guy at the plate from center field. Never got it checked out, and it never probably healed right. I really want to get back to lifting weights, so I probably should get it looked at, but I'm smack dab in the middle of my basketball season, and I'm training to run Boston in April, so I wouldn't let them do anything before then anyway. Just kind of wondering if it even pays to go see somebody right now.

:stubbornoldman::fromonewhoknows:

You got the "stubborn" part right. In all seriousness, knowing that I wouldn't let them do anything to my shoulder (if it even needs it) until after Boston, is there any sense in seeing somebody right now?

Yep, cortisone can get you through until some more can be done (if needed). I had my rotator cuff done (scope) and it took for ever for it to be back to normal, but I could see how a shot or two could get you by & feeling better. Prior to surgery, they put me through six weeks of rehab & and a cortisone shot. I thought it was the HMO trying to go cheap, but I was able to strengthen every thing around it and it did speed the healing process (according to my doc). I pitched from the time I was 7 until I was 20 and had a train wreck in my shoulder, so I know your pain. Ultimately, a hit from behind playing flag football gave be the cuff tear, but I was destin for an operation even before this happened.

 

[SteveUK]

I finally got around to analyzing the Garmin data from Sunday's half. It looks like I actually sped up my pace to under 8 m/m after the 13 mile mark. Granted it was only a tenth of a mile, but I will take it. Also I don't remember any of the race between the 13 mile mark and the finish line. I do remember the finish line, just not getting to it.

Now you mention it, I'm not sure I recall much of that particular 0.1 mile. I vaguely recall entering the track and the announcer NOT saying my name (unless he completely mangled it - as many do ) and I remember rounding the final curve but then the next thing I remember is cursing the organizers for placing the tables of food BEFORE the water

 

[gruecd]

Yep, cortisone can get you through until some more can be done (if needed). I had my rotator cuff done (scope) and it took for ever for it to be back to normal, but I could see how a shot or two could get you by & feeling better. Prior to surgery, they put me through six weeks of rehab & and a cortisone shot. I thought it was the HMO trying to go cheap, but I was able to strengthen every thing around it and it did speed the healing process (according to my doc). I pitched from the time I was 7 until I was 20 and had a train wreck in my shoulder, so I know your pain. Ultimately, a hit from behind playing flag football gave be the cuff tear, but I was destin for an operation even before this happened.

Thanks, 2Young. Fortunately, it really doesn't hurt at all when I'm running or playing basketball. It did hurt when I tried bench pressing, and it hurts a little bit when I try throwing a baseball really hard, etc.

 

[El Floppo]

I'm training for my first full marathon in May, and I'm only running twice a week. That's good for me, first because I'm busy, and second because I'll also need to find time for swimming and biking soon so I don't die competing in a triathlon next summer.

Yeah, you'll definitely wanna save the dying part for the marathon by only running 2x week.Unless you're doing a big tri (1/2 IM) get your running in for the marathon- I only went 3x week and I really suffered for my first real marathon this fall by not having put in enough miles. Swim and bike 1x per week (or more if your schedule allows it) until your marathon taper- then start throwing more swimming in. After the marathon, just run 1x week for a few weeks while building the biking and swimming. Then go to 2x running until the tri.I felt worse during and after this marathon than I have after ANY tri I've done (including 6x 1/2 IMs and 1x IM).

 

[El Floppo]

Yep, cortisone can get you through until some more can be done (if needed). I had my rotator cuff done (scope) and it took for ever for it to be back to normal, but I could see how a shot or two could get you by & feeling better. Prior to surgery, they put me through six weeks of rehab & and a cortisone shot. I thought it was the HMO trying to go cheap, but I was able to strengthen every thing around it and it did speed the healing process (according to my doc). I pitched from the time I was 7 until I was 20 and had a train wreck in my shoulder, so I know your pain. Ultimately, a hit from behind playing flag football gave be the cuff tear, but I was destin for an operation even before this happened.

Thanks, 2Young. Fortunately, it really doesn't hurt at all when I'm running or playing basketball. It did hurt when I tried bench pressing, and it hurts a little bit when I try throwing a baseball really hard, etc.

Then throw like a girl. YWIA.

 

[El Floppo]

Thanks so much for the replies, guys! I'd been going 6 days a week, feeling really good, but figured that was wrong, somehow. The distance coach at the school I worked for got, er, dismissed this summer for general incompetence, so I need and really appreciate the advice.

tri-man, I'm all about the stability ball for core stuff, but I haven't done much since May. I also like using really light weights and using it as a round bench, prone or supine, to do upper body stuff. Time to get to it.

No worries Darrin, I'm a land mammal. Road biking, though, is good fun. Congrats on the recent half :thumbsup:

2Young, that book sounds great, I'll check the library. Gonna wait on that half, though.

Steve, don't make me jealous, Mr. Florida Man. Yeah, maybe a couple outdoor runs would be a good idea, I just get paranoid, find I can't relax. Visions of wrenching an ankle dance in my head. Will give it another shot if the weather stays this warm into the weekend.

El Floppo, I'll make sure to check in. Good idea on a recovery week if I feel like something's not right. Not going to start speed work until April or May, going for a great time in some relay triathalon in August with a couple friends I won't want to let down. Current plan is 5 days a week cardio, mostly treadmill with some elliptical/stationary mixed in, 30-40 min at target heart rate, big run on Saturdays, big rest Sundays. Core M/W/F at home. I'm getting excited typing it all out.

That's what it's all about. Sounds like you're on top of this- the checking in will definitely help keep you honest when you want/need to flake.

But I'd recommend not keeping recovery weeks for when "something's not feeling right". My understanding of them is that they help keep you from injury by giving your body a break, yeah- but a key here- the body doesn't just heal, but grows better when it's allowed regular recovery time. So the recovery is allowing you to train better/healthier AND get faster/stronger... at least least that's the theory subscribed to by my former coaches.

 

[culdeus]

http://www.beermile.com/display/event_913

i couldn't even run that fast without the beer.

for those who don't know. here are the rules:

1. Each competitor drinks four cans of beer and runs four laps on a track

(Start - beer/lap, beer/lap, beer/lap, beer/lap - finish).

2. Beer must be consumed before the lap is begun, within the

transition area which is the 10 meter zone before the start/finish

line on a 400m track.

3. The race begins with the drinking of the first beer in the last meter

of the transition zone to ensure the comptitors run a complete mile

(1609 meters).

4. Women drink four beers in four laps (past rule lists only required

ladies to drink three beers).

5. Competitors must drink canned beer and the cans should not be

less than 355ml (the standard can volume) or 12oz (the imperial equivalent).

Bottles may be substituted for cans as long as they are at least

12 oz (341 ml) in volume.

6. No specialized cans or bottles may be used that give an advantage

by allowing the beer to pour at a faster rate. ie "super mega

mouth cans" or "wide mouth bottles" are prohibited.

7. Beer cans must not be tampered with in any manner, ie. no

shotgunning or puncturing of the can except for opening the can by

the tab at the top. The same applies with bottles - no straws or

other aids are allowed in order to aid in the speed of pouring.

8. Beer must be a minimum of 5% alcohol by volume. Hard ciders and lemonades

will not suffice. The beer must be a fermented alcoholic beverage

brewed from malt and flavored with hops.

9. Each beer can must not be opened until the competitor enters the

transition zone on each lap.

10. Competitors who vomit before they finish the race must complete

one penalty lap at the end of the race (immediately after the

completion of their 4th lap). Note: Vomitting more than once

during the race still requires only one penalty lap at the end.

 

[culdeus]

Record for this is 5:09

Record for the more difficult one:

The Protein Boost 4-Mile Burst (nut, mile, repeat 3 times - assistance allowed)

Best known effort: rumored to be 53 minutes