Ran a 10k in June (2 Viewers)

[2Young2BBald]

funny. Hard to believe it was a year ago (will not a year and a week ago) when I started my journey.Just an update:Ran the stairs on Monday. Did 6 sets of 10 flights each. Was really huffing and puffing on that last one. At the end it felt like twenty pound weights had been strapped to my legs. I was not sore the next day which was a bit surprising. It is different muscles so my legs were not used to it and that caused me to need more oxygen. On Wednesday I did two sets of 20 flights and 1 set of 10 flights. I only had half an hour to get this done as I had to be home. It was not too bad. Again, no soreness the next day although my legs felt a bit weary.I think the key to this is pacing. You can jump out of the gate and really move but you will burn out pretty quickly. I am probably going to do a 40 flight set on Monday just to see if I can. If that is not a problem, I will try to figure out my pacing. Only 3 weeks to figure it out but I am feeling pretty good about making it to the top alive.

I am doing 70 stories the same weekend. I went back & reread a Runner's World article on a guy that ran the Empire State Building. He stated his two best pieces of advise were: be sure to use you arms to pull on the railings to use all of your body, your arms can help you turn the corners quickly, second was to walk the landings and set yourself for the next flight of stairs and catch a quick breath. I don't know how wide the stairwell will be at the Ren Cen, but I noticed that most buildings are too wide to grab both sides. At work, I can grab both sides and using arms can propel me at a huge rate of speed compared to just running the stairs.Me being, well - me, I figure it should take an average of around 12 to 15 seconds per flight of stairs and I should be able to do the 70 stories in less than 15 minutes. I thought I'd have to cover the $100 minimum donation, but shot out 3 emails for giggles just to see if I could get a few bucks. All three have passed it on and I think I am up over $200 already with three weeks to go. The Hancock is over 100 stories, right?

 

[2Young2BBald]

Ended up with 98 miles for January

150 for me.

78.54 and I needed all 31 days.

 

[RoarinSonoran]

Ended up with 98 miles for January

150 for me.

78.54 and I needed all 31 days.

32.4 here.

 

[bentley]

Y'all may have talked about this, but does anyone else pick runs based up on the t-shirts? This one is going to be my next 5K. I think the historic Texas flag shirt is going to be pretty sweet.

 

[gruecd]

Snow showers this morning in NE Wisconsin, but I still met the "running wife" for my 16-miler. The slushy, slippery roads limited us to 8:55 average pace, but the lack of traction made it feel MUCH harder. We also incorporated a bunch of hills into the run, so I really feel like we accomplished something in preparation for Boston.

 

[SteveUK]

Ended up with 98 miles for January

150 for me.

78.54 and I needed all 31 days.

32.4 here.

130.1 here Last January = 38.2 Not sure about February as I am now resting with a strained groin

 

[pigskinliquors]

Chocolate Milk is still the ultimate recovery drink. I'll be chugging some at noon in the tent. Followed by some shiner and some of my homebrew, then more shiner. We'll have 2 kegs there.

One of them will be coors light or some such.Still coming?

So we have a keg of water, and a keg of beer

 

[anborn]

I hit the 4mile mark today (about a 9:20 average). wasn't near as bad as I thought. I noticed that the last mile, I was actually breathing noticeably easier and breathing at a slower pace than the first couple. i guess thats a good sign. I hope that phenomenon continues. monday for 3, wednesday for 1.5, 40-50min xtrain on tues/fri... then 4.5 next saturday.

 

[meeka]

I hit the 4mile mark today (about a 9:20 average). wasn't near as bad as I thought. I noticed that the last mile, I was actually breathing noticeably easier and breathing at a slower pace than the first couple. i guess thats a good sign. I hope that phenomenon continues. monday for 3, wednesday for 1.5, 40-50min xtrain on tues/fri... then 4.5 next saturday.

Nice work.

 

[meeka]

Update:

I ran my 8 miles today. I finished in 1:14. I was plenty happy with that. The schedule calls for a 10K race this Saturday.

Can I get all of your opinions on back off weeks. Are they helpful. I feel like just running another 8 next week of spliting the difference and doing 8.5 this week to prepare for the 9 miles the following week. Thoughts?

 

[Darrinll40]

I ran 6.4 at a 9:18 pace on Saturday and 10.93 at 9:40 pace this morning. I really tried to take it easy today though I did throw in a couple of short sprints in the middle and I sprinted at least the last couple of tenths. I am gld a ran this weekend as I will probably be eating way too much today. Steve and his wife are coming over to watch the game and we are having Italian Wedding Soup, Chili, chips, and Quesadilla Rolls. Lots of yummy fat.

I hope everyone got in some good exercise this weekend. Eat hearty today, for tomorrow we diet.

 

[SteveUK]

 

[Darrinll40]

Good advice here.

Avoid Super Bowl Splurging

When I was out for my run today, I couldn't help but think that I would be consuming all the calories I was burning (and then some) during a Super Bowl party later today. Although running is an efficient way to burn calories, I have to remind myself that it doesn't give me carte blanche to eat whatever I want today, or any day. I'm definitely going to try to make some healthy choices and watch those portion sizes.

Enjoy the game (and the commercials)!

I thought about, but, ain't gonna happen.

 

[tri-man 47]

That article is absurd and full of non empirical stereotypical/anecdotal data. Beer is one of the best recovery drinks out there. Google search in progress.

I'm starting to get a bit worried. 1st) we decide to room together for MS 1502nd) you instruct me that I need butt-butter and bibs for our "ride" 3rd) after the first half of said ride, prior to our 2nd nite of being together, you want my dehydrated self to recover with beer. :begentle:

If you follow through with this, pronounce it "buttsex." Pronouncing it "sharing a room" will get a roll of the eyes from the other boys, followed by, "it's buttsex...grand, just grand."

 

[tri-man 47]

I ran!

The feet survived OK (for now)!

Like anborn, I ran 4 miles. It of course felt sluggish, being my first run since October. But it went well enough. I went to the new local running store yesterday, owned by a talented local runner and coach. He talked things through with me, checked my feet, watched me walk, and we agreed on the Asics Nimbus (over the Cumulus to get the extra cushioning). They feel very comfortable.

PeterG and other runners and you building climbers, good training! Liquors, enjoy the start of the taper - perfect timing with the SB today. Bentley, I'll still occasionally pick a race for the shirt - especially if it's long-sleeved (like furley's mom's race), or even better if it's a non-cotton shirt (like some of my tri's).

 

[2Young2BBald]

I ran! The feet survived OK (for now)! Like anborn, I ran 4 miles. It of course felt sluggish, being my first run since October. But it went well enough. I went to the new local running store yesterday, owned by a talented local runner and coach. He talked things through with me, checked my feet, watched me walk, and we agreed on the Asics Nimbus (over the Cumulus to get the extra cushioning). They feel very comfortable.PeterG and other runners and you building climbers, good training! Liquors, enjoy the start of the taper - perfect timing with the SB today. Bentley, I'll still occasionally pick a race for the shirt - especially if it's long-sleeved (like furley's mom's race), or even better if it's a non-cotton shirt (like some of my tri's).

back Are the Nimbus Xs out or are they still on IXs? If its the IXs, be caeful they are not cripming the tops of your feet. I had this problem with them (I would guess somewhat based on my feet), and heard this from others.

 

[culdeus]

Longest ride of the year so far. The last few miles are really hilly for me. Both Quads cramped up big-time and just about seized the last mile. Not good times, bad times.

Time to hit the beer.

 

[bentley]

6 miles this morning in 53 minutes. 6 beers this afternoon. I figure I'm about even. Beer is going to pull ahead soon though.

 

[BassNBrew]

Saturday: 40 mi in the mountains with a couple of 3+ mile climbs. Rode about 2hr 45m mostly in zone 2 and burned 3000+ cal.

Sunday: 22 mi recovery ride, roughly an 1h 45m in the mountains.

 

[gruecd]

Hey, guys. My legs were sore as hell yesterday after running 16 hilly miles in the snow on Saturday, so I scrapped my 4-mile recovery run and took an unscheduled rest day. Did the recovery run this morning instead, and although my quads were pretty tight in the beginning, they loosened up pretty good towards the end. Planning on logging 40 miles this week, with the main workouts being a 9-mile medium-long run tomorrow, a 17-mile long run on Saturday, and the following treadmill workout on Thursday (from this month's issue of Runner's World):

After a warmup of 10 to 20 minutes, speed up to 50 seconds slower than your 10-K race pace. For the next 60 minutes, increase the pace by 10 seconds per mile every 10 minutes. In the last one to two minutes of each 10-minute segment, raise the incline to 3. By the end of this strength run, you should be hitting your 10-K race pace--and feeling the effect of the hills.

The guy writing this workout, Chris Lundstrom, has finished top-20 in the last three Boston Marathons, and the workout is designed to simulate Boston's late-race hills. If you don't know your 10-K race pace but you have your time from any recent race, you can estimate your 10-K pace here.I'm kinda looking forward to this workout. Does that make me weird (or a massochist)?

 

[gruecd]

As a follow-up to my last post, here's Lundstrom's hill workout customized to my specific 10-K pace:

• 2-mile warm-up @ 7.5 MPH

• 10 minutes @ 7.8 MPH (last 1-2 min @ 3%)

• 10 minutes @ 8.0 MPH (last 1-2 min @ 3%)

• 10 minutes @ 8.2 MPH (last 1-2 min @ 3%)

• 10 minutes @ 8.4 MPH (last 1-2 min @ 3%)

• 10 minutes @ 8.6 MPH (last 1-2 min @ 3%)

• 10 minutes @ 8.8 MPH (last 1-2 min @ 3%)

• Cool-down

TOTAL= ~ 10+ miles

The speed itself doesn't bother me so much, but it will be interesting to see how the "hill" segments affect me. I've been incorporating quite a few hills into my long runs, so hopefully it won't be too bad...

 

[gruecd]

6 miles this morning in 53 minutes. 6 beers this afternoon. I figure I'm about even. Beer is going to pull ahead soon though.

 

[SFBayDuck]

Followed up my longest ever (9 mile) run last Sunday with.....nothing. All week. Our Fiscal Year ended on January 31, and being in sales it was just crazy all week (in a good way, did my largest deal to date at 7:00 PM on the 31st!! ). Thursday night was a blowout year-end party, Friday and Saturday was spent recovering from that, and yesterday my plans to head out just never came together. Oh well, .

Good news is that even with no miles logged last week, I put in 60 for the month. Last January, I put in zero, so I've got that going for me....which is nice.

Back on it this week, start working off the couple of pounds I feel like I put on with all of the eating and drinking I've done the last 7 days.

And I'm trying to find it on the innerwebs, but I read somewhere last week the results of a study that showed big increases in both muscle mass and fat loss among those who drank milk following strength training vs those who drank either water or a sports drink.....I'll keep looking.

 

[pigskinliquors]

Good advice here.

Avoid Super Bowl Splurging

When I was out for my run today, I couldn't help but think that I would be consuming all the calories I was burning (and then some) during a Super Bowl party later today. Although running is an efficient way to burn calories, I have to remind myself that it doesn't give me carte blanche to eat whatever I want today, or any day. I'm definitely going to try to make some healthy choices and watch those portion sizes.

Enjoy the game (and the commercials)!

I thought about, but, ain't gonna happen.

My Garmin said I burned 2,800 calories during my run Sunday morning. I had consumed at least that many before kickoff!

 

[pigskinliquors]

I ran! The feet survived OK (for now)!

Welcome back in the game! Now go do some lunges!

 

[pigskinliquors]

I'm Officially Tapering!!!

I did my last long run yesterday in flipping 68 degrees and 95% humidity. I ran 22 miles, almost all flat, at approx. 30 seconds slower than anticipated race pace. I ran a half a mile after mile 20 at race pace to see how my legs would react, and they did not like that pace at that time!! My HR did pretty good, though I flirted w/ it getting too high a couple of times.

Post run I drank a protein shake then Mrs. Liquors gave me a massage thenI iced both my knees and calves while hydrating. By 2 pm (run was from 6:00 am to 9:15 am), my legs actually felt pretty normal. My calves are a little tight today, but no pain = This is my first taper for a run in almost five years .

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

My January totals were:

113 miles running

1500 meters swimming (= one time only)

35 miles cycling (two slow rides)

 

[gruecd]

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

Interesting that you like tapering. I absolutely despise it. I get to feeling all fat and sluggish. Ugh, it makes me shudder just thinking about it....To answer your question, your wording is a little confusing, but I think you're saying that you did virtually all of your training runs at 30+ seconds slower than your goal pace, and since did so few miles at goal pace, you're wondering if you'll still be able to run at goal pace on race day. Is that right? If so, I think you were right to do your long runs at 30-60 seconds slower than pace, but I always like to do some of my midweek, medium-long runs a little faster just to get used to the pace. You might struggle a bit (sorry), but better to have trained too easy than to have trained too hard and gotten injured.

 

[culdeus]

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

Picking up 30s per mile for a race would seem to me to be not only ludicrous, but stupid. You'd be likely to destroy yourself doing it.Now you'll pick up 3-8mph for a road ride, but that will be done with actually less effort for lots of factors that you don't have for a running event.

 

[culdeus]

Sheldon Brown is no longer with us...

"It is with heavy hearts that we convey to you the news that Sheldon Brown has passed away. Our thoughts go out to his family at this time. The cycling community has lost one of it's most passionate members. "

http://www.sheldonbrown.com/harris/index.html

Very sad. The guy was a legend.

 

[pigskinliquors]

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

Interesting that you like tapering. I absolutely despise it. I get to feeling all fat and sluggish. Ugh, it makes me shudder just thinking about it....To answer your question, your wording is a little confusing, but I think you're saying that you did virtually all of your training runs at 30+ seconds slower than your goal pace, and since did so few miles at goal pace, you're wondering if you'll still be able to run at goal pace on race day. Is that right? If so, I think you were right to do your long runs at 30-60 seconds slower than pace, but I always like to do some of my midweek, medium-long runs a little faster just to get used to the pace. You might struggle a bit (sorry), but better to have trained too easy than to have trained too hard and gotten injured.

Thanks gruecd. I followed Runner's World Smart Coach for my training schedule. All of my long runs (except my last one) had at least one mile at pace, and I did speed work once a week for the last 16 weeks (using the recommended pacing for the pace I want to run). = I have run miles much quicker than pace (i.e., my last speedwork I ran 4 mile intervals at 7:15; and my marathon pace is hopefully going to be 8:35). My fear is the lack of long run miles at pace.edited to add; my enthusiasm is that I made it to taper. I also don't like the sluggish feeling, but I haven't had it in so long I miss it!

 

[pigskinliquors]

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

Picking up 30s per mile for a race would seem to me to be not only ludicrous, but stupid. You'd be likely to destroy yourself doing it.Now you'll pick up 3-8mph for a road ride, but that will be done with actually less effort for lots of factors that you don't have for a running event.

Almost ALL marathon training schedules I've ever seen recommends at least 30 seconds slower (some up to 1:00) for all long runs

 

[culdeus]

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

Picking up 30s per mile for a race would seem to me to be not only ludicrous, but stupid. You'd be likely to destroy yourself doing it.Now you'll pick up 3-8mph for a road ride, but that will be done with actually less effort for lots of factors that you don't have for a running event.

Almost ALL marathon training schedules I've ever seen recommends at least 30 seconds slower (some up to 1:00) for all long runs

Ok, well I never made it to a marathon. So I dunno. 30s seems like a lot as I was doing the 5/10k and concentrating on almost exclusively speed work. I'd only go +30-1m for runs actually longer than the race. So just put me on ignore.

 

[Darrinll40]

I ran! The feet survived OK (for now)! Like anborn, I ran 4 miles. It of course felt sluggish, being my first run since October. But it went well enough. I went to the new local running store yesterday, owned by a talented local runner and coach. He talked things through with me, checked my feet, watched me walk, and we agreed on the Asics Nimbus (over the Cumulus to get the extra cushioning). They feel very comfortable.PeterG and other runners and you building climbers, good training! Liquors, enjoy the start of the taper - perfect timing with the SB today. Bentley, I'll still occasionally pick a race for the shirt - especially if it's long-sleeved (like furley's mom's race), or even better if it's a non-cotton shirt (like some of my tri's).

Way to go triman. You'll be back doing 26.2 in no time. I survived the Superbowl feast, barely, though I felt like crap all day. My stomach is just not used to eating that many brownies anymore. The chocolate snack, not the group of girls you pervs. Back to normal eating today, maybe sometime next week I will feel brave enough to get back on the scales.

 

[Darrinll40]

I guess I am signed up for something as the link works for me. Here is the text.Still unbelievable.

I'm not a huge fan of Runner's World, but I will buy any running magazine that has marathon superstar Paula Radcliffe on the cover. Well, I'm a Bit, and she's our best runner, male or female.So the March RW cover story reveals that the 2:15 world record-holder Paula was "down to" 70 miles a week by month 7 of her pregnancy. Her earlier concession had been to slow from 5:30 to 6:30 per mile. And there's a picture of her in full stride, smile on her face, running that 42-minute 10k race in London's Hyde Park 14 weeks before giving birth.She is already back to great form, wining New York. Well, why wouldn't she be? "I had a baby, not a personality transplant" she says in the RW interview, and is focused on Beijing.My pal Ross Tucker of The Science of Sport has kind of written off Radcliffe's chances of Olympic marathon glory in Beijing, as it's going to be hot and, he says, the reason Paula had to drop out of her last Olynpic maratrhonn -- in Athens -- was because of the heat.Me, I've always bought into the "official" version of events, which was that what forced her out in Athens was the gastro-intestinal effects of the anti-inflammatory drugs she was taking for an acute muscle strain. Not the heat. So my best take-away line from RW is that Paula's camp are still adamant: "It wasn't the heat, she and Lough explained repeatedly, afterwards....she was sick, zapped by physical reactions to medications for a painful internal [inner?] thigh swelling that had cropped up during her pre-Athens trainig weeks".

I think that it may define dedication to your sport.

 

[SteveUK]

This is unbelievable.

I think that it may define dedication to your sport.

The link didn't work but I know who it is.The answer is simple - elite runner's come from an entirely different planet

 

[meeka]

I ran 5 miles tonight and it was tough. Is every run after the long run going to be hard, or was I paying the price for at the Super Bowl party?

 

[gruecd]

I ran 5 miles tonight and it was tough. Is every run after the long run going to be hard, or was I paying the price for at the Super Bowl party?

You did your eight miles in 1:14, or 9:15 pace. Was it a long, slow run, or did you run at race pace? If it's the former, then I'm guessing that you were simply paying the price for partying too hard, but if it's the latter, then you're probably just tired from a tough workout.Did eight miles myself this morning in 62:32, or 7:49 pace. My runs have been going really well lately, and I'm kinda starting to re-think my strategy for Boston. I qualified at 3:10 last spring, and I was planning on just taking it easy and shooting for 3:30 for Boston, but as good as I'm feeling, I'm thinking I might try to go somewhere between 3:16 and 3:23.

 

[tri-man 47]

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

Picking up 30s per mile for a race would seem to me to be not only ludicrous, but stupid. You'd be likely to destroy yourself doing it.Now you'll pick up 3-8mph for a road ride, but that will be done with actually less effort for lots of factors that you don't have for a running event.

Almost ALL marathon training schedules I've ever seen recommends at least 30 seconds slower (some up to 1:00) for all long runs

I'd say the logic is that on race day, you've got fresh legs that you theoretically haven't had for the past couple of months and you've the race day/event momentum. RoarinS probably knows the most about the latter, since he does some really interesting races. I noticed the crowd effect at my first marathon, where we spent miles 19-21 running through an arboretum with basically no spectators around - it felt so much better to get back to the crowds. The other aspect, as you know from racing, is to get your mental game plan in place now, during the taper. What's going to carry you through when the body weakens and the minds says "slow down?"

 

[pigskinliquors]

QUESTION:

I've never run virtually all miles during long runs at 30 seconds + more than expected pace; and my legs felt very tired at the end of yesterday's run. When I used to run most miles close to pace I expected this. Can I still realistically expect to race 30 seconds faster???

Picking up 30s per mile for a race would seem to me to be not only ludicrous, but stupid. You'd be likely to destroy yourself doing it.Now you'll pick up 3-8mph for a road ride, but that will be done with actually less effort for lots of factors that you don't have for a running event.

Almost ALL marathon training schedules I've ever seen recommends at least 30 seconds slower (some up to 1:00) for all long runs

I'd say the logic is that on race day, you've got fresh legs that you theoretically haven't had for the past couple of months and you've the race day/event momentum. RoarinS probably knows the most about the latter, since he does some really interesting races. I noticed the crowd effect at my first marathon, where we spent miles 19-21 running through an arboretum with basically no spectators around - it felt so much better to get back to the crowds. The other aspect, as you know from racing, is to get your mental game plan in place now, during the taper. What's going to carry you through when the body weakens and the minds says "slow down?"

That's amazingly true, but also quite ironic. I've spent the last 4.5 months trying to train my brain/body to allow myself to run slower to avoid injury, and on race day I'm going to have to reverse that whole process. I have two very different game plans for race day, and will make the decision which way to go based on my HR after the second set of hills. I'm either going to have to talk my body into speeding up, or slowing down at that point; as the third (and final) really hilly section (ends at mile 18) will most likely make or break my race as the rest of the marathon is virtually down hill. RS, Tri-man and others, are you able to run :30 faster per mile than your long-run pace?

 

[gruecd]

I'd say the logic is that on race day, you've got fresh legs that you theoretically haven't had for the past couple of months and you've the race day/event momentum.

I agree 100%.

RS, Tri-man and others, are you able to run :30 faster per mile than your long-run pace?

Absolutely. Last spring I did the majority of my training miles for Green Bay at 7:45 to 8:00 pace, and I ran the race at 7:15 pace. Granted, my body was pretty beat up afterwards, but I did it.

 

[RoarinSonoran]

I'd say the logic is that on race day, you've got fresh legs that you theoretically haven't had for the past couple of months and you've the race day/event momentum.

I agree 100%.

RS, Tri-man and others, are you able to run :30 faster per mile than your long-run pace?

Absolutely. Last spring I did the majority of my training miles for Green Bay at 7:45 to 8:00 pace, and I ran the race at 7:15 pace. Granted, my body was pretty beat up afterwards, but I did it.

I adhere to the "fresh legs" taper school of thought, tho I'm not that in tune with my body enough to really know if it's truly what's at work (I've been trained to taper, so I taper). I could easily say "yeah, that's the case" based on my experiences, but I don't have any data to back it up. I ran two marathons 5weeks apart last spring, treating the first as my "long run", then tapering to the 2nd one. I ran a personal best in the 2nd one, but that could have been due to the course, the weather, etc, and not necessarily the taper. I ran two halfs six weeks apart last fall, PRing in both, but the 2nd felt much better (again, course/weather, or taper?). I ran a 3rd half two weeks later, and ran like crap. I ran a marathon three weeks ago, essentially OVER-tapering since the long run (I ran only the weekly Saturday/long runs, blowing off the runs during the week). Had I not gotten sick to my stomach (I'm kinda leaning towards that as my ptts), I would have blown away my PR. As it was, I nearly PR'd in spite of my stomach (PR'd for the first half as it was).I've never quite figured out the "run this at xxxx slower than race pace" method. I don't know that there's really any difference between my training pace and race pace, at least not consciously. I just go out and run, having a ballpark time in mind for the distance (e.g. 3mi at ~27min), and let my legs go how they feel. Lately I've been in the 8:30-8:45 range at times while training, but that usually didn't hold up for the duration of the run. Three weeks ago in my marathon, I changed the pace warning beeper on my watch to go off if I went below 9:00 (it was at 8:30 prior to that), and for the first half of the race, I was mostly in the 9:05-9:20 range. I knew I couldn't maintain an 8:40, so I hoped for a bunch of 9x's, and that's how it turned out.Unless you're an elite runner, go with a taper. Elite runners can probably get away with not tapering, but even they need to rest, albeit less so than us "mortal" runners. lol

 

[meeka]

I ran 5 miles tonight and it was tough. Is every run after the long run going to be hard, or was I paying the price for at the Super Bowl party?

You did your eight miles in 1:14, or 9:15 pace. Was it a long, slow run, or did you run at race pace? If it's the former, then I'm guessing that you were simply paying the price for partying too hard, but if it's the latter, then you're probably just tired from a tough workout.

This is pretty close to my race pace, or at least what I want to have for my race pace. My goal for my 1/2 marathon is 2 hours, so I have been trying to do my long run close to 9:15 pace. I could be a combination of a tough workout and overdoing it the night before.

 

[Peter_Griffin]

This pacing discussion intrigues me.

In the past, I've always tried to run my long runs at my target race pace (for races over 10K). Usually I still ran fastar on race day due to the excitement, crowd, etc. but it was not significantly faster (maybe 10 seconds per mile at most). Last year when I was training for my first Half I was forced to go slower on some of my long runs but that was primarily because they were being run in July and August. In the end I still ran a little bit faster than my long run pace (from those days where the heat and humidity weren't oppressive). I think if I ran all of my long runs at that slower pace my race day pace would have suffered.

This year, I am loosely following a Runner's World traning program for a 10 miler in April, half in July and then marathon in November. According to their pacing calculator I should be able to run a marathon at a 7:22 pace (yeah right) but should do my long runs at 8:20 or slower. My goal for the 10 miler is 7:00s and I've been doing my long runs around 7:15 instead of the 8:20s they are calling for. I then run a lot slower on my easy runs during the week to help with the recovery. I plan to follow the same plan for the half and marathon but increasing my targets accordingly. But in the end if you train your body to run for a long time at a certain pace I just don't see how you are going to run that much faster on race day.

 

[Darrinll40]

I train slower than I race. When I started everything I read said that that is how to do it.

I have been averaging about 9:20 m/m on my short (5 mile) runs, and 9:30-9:45 on longer runs. I race 5k's at 7:41ish, 10k's at 8:12, and 1/2 marathons at 8:55 (fastest). My longest training runs for the half were 13.4 miles, and I did not complete on in under 2:15, which is a 10:18 pace. Even my disastrous half marathon was faster than any of my training runs.

So I guess I am racing anywhere from 1 min to 1 minute 30 faster than training.

Though in the last month I have incorporated tempo and interval runs into my training, so I expect my training average to get faster.

 

[pigskinliquors]

This pacing discussion intrigues me. In the past, I've always tried to run my long runs at my target race pace (for races over 10K). Usually I still ran fastar on race day due to the excitement, crowd, etc. but it was not significantly faster (maybe 10 seconds per mile at most). Last year when I was training for my first Half I was forced to go slower on some of my long runs but that was primarily because they were being run in July and August. In the end I still ran a little bit faster than my long run pace (from those days where the heat and humidity weren't oppressive). I think if I ran all of my long runs at that slower pace my race day pace would have suffered.This year, I am loosely following a Runner's World traning program for a 10 miler in April, half in July and then marathon in November. According to their pacing calculator I should be able to run a marathon at a 7:22 pace (yeah right) but should do my long runs at 8:20 or slower. My goal for the 10 miler is 7:00s and I've been doing my long runs around 7:15 instead of the 8:20s they are calling for. I then run a lot slower on my easy runs during the week to help with the recovery. I plan to follow the same plan for the half and marathon but increasing my targets accordingly. But in the end if you train your body to run for a long time at a certain pace I just don't see how you are going to run that much faster on race day.

Peter; I trained like you did for every race prior to this race; and it worked for 21 years of racing (from age 16 to 37). My body stopped being able to handle training at race pace and was literally falling apart. I'm interested to see how this race will pan out. Overall it has to be better than what I've been doing, bc it's at least going to finally get me to the starting line again. I know I'm going to face a hillier route than I've been training on (strike 1); that the weather will most likely be warmer than I've been training (strike 2); and that I'm training MUCH slower than I've ever trained (am I out now?!). All is this will be fun to try to factor into my pace/effort (thank goodness for a HR monitor!).

 

[pigskinliquors]

I train slower than I race. When I started everything I read said that that is how to do it. I have been averaging about 9:20 m/m on my short (5 mile) runs, and 9:30-9:45 on longer runs. I race 5k's at 7:41ish, 10k's at 8:12, and 1/2 marathons at 8:55 (fastest). My longest training runs for the half were 13.4 miles, and I did not complete on in under 2:15, which is a 10:18 pace. Even my disastrous half marathon was faster than any of my training runs. So I guess I am racing anywhere from 1 min to 1 minute 30 faster than training. Though in the last month I have incorporated tempo and interval runs into my training, so I expect my training average to get faster.

Thanks Darrin; In following Runner's World Smart coach, I've also incorporated more interval training than I typically do (every week instead of every other week) and am hoping it pays off. I'm also running 1 mile intervals now instead of half mile intervals, and doing half as many (= I don't have to train as fast, but hope to get the same benefit!). I shall either praise Runner's World for my new methods or curse them come race day.

 

[Darrinll40]

I ran my first temp run this afternoon. It seems that I had to pick the hottest day yet, it is still 81 out now.

Anyway, I completed the 5 miles in 44:46.

Warmup 1 mile 10:13

Speed 3 miles 24:25

Cool down 1 mile 10:08

My goal was to stay between 8 and 8:30 during the speed part, though until I saw the data I thought I was closer to 8:30. It was a pleasant surprise.

Tomorrow morning I have a nice easy 5 mile run, and then I will be shutting down until the race Sunday afternoon. Next weekend will be interesting as I am going back to Indiana for my wifes brothers memorial service. I am planning to run on Saturday and Sunday morning, but the temps there are supposed to be in the high 20's low 30's. I know that all of you up north will feel sorry for me.

Hopefully everyone is getting along well and staying injury free.

 

[Peter_Griffin]

I ran my first temp run this afternoon. It seems that I had to pick the hottest day yet, it is still 81 out now. Anyway, I completed the 5 miles in 44:46. Warmup 1 mile 10:13Speed 3 miles 24:25Cool down 1 mile 10:08My goal was to stay between 8 and 8:30 during the speed part, though until I saw the data I thought I was closer to 8:30. It was a pleasant surprise. Tomorrow morning I have a nice easy 5 mile run, and then I will be shutting down until the race Sunday afternoon. Next weekend will be interesting as I am going back to Indiana for my wifes brothers memorial service. I am planning to run on Saturday and Sunday morning, but the temps there are supposed to be in the high 20's low 30's. I know that all of you up north will feel sorry for me. Hopefully everyone is getting along well and staying injury free.

Actually it's getting kinda balmy up here in NJ. I ran in shorts this morning

 

[GStrot]

funny. Hard to believe it was a year ago (will not a year and a week ago) when I started my journey.

Just an update:

Ran the stairs on Monday. Did 6 sets of 10 flights each. Was really huffing and puffing on that last one. At the end it felt like twenty pound weights had been strapped to my legs. I was not sore the next day which was a bit surprising. It is different muscles so my legs were not used to it and that caused me to need more oxygen.

On Wednesday I did two sets of 20 flights and 1 set of 10 flights. I only had half an hour to get this done as I had to be home. It was not too bad. Again, no soreness the next day although my legs felt a bit weary.

I think the key to this is pacing. You can jump out of the gate and really move but you will burn out pretty quickly. I am probably going to do a 40 flight set on Monday just to see if I can. If that is not a problem, I will try to figure out my pacing. Only 3 weeks to figure it out but I am feeling pretty good about making it to the top alive.

I am doing 70 stories the same weekend. I went back & reread a Runner's World article on a guy that ran the Empire State Building. He stated his two best pieces of advise were: be sure to use you arms to pull on the railings to use all of your body, your arms can help you turn the corners quickly, second was to walk the landings and set yourself for the next flight of stairs and catch a quick breath. I don't know how wide the stairwell will be at the Ren Cen, but I noticed that most buildings are too wide to grab both sides. At work, I can grab both sides and using arms can propel me at a huge rate of speed compared to just running the stairs.Me being, well - me, I figure it should take an average of around 12 to 15 seconds per flight of stairs and I should be able to do the 70 stories in less than 15 minutes. I thought I'd have to cover the $100 minimum donation, but shot out 3 emails for giggles just to see if I could get a few bucks. All three have passed it on and I think I am up over $200 already with three weeks to go.

The Hancock is over 100 stories, right?

Good luck on your climb! Another good rule of thumb I heard was multiply your mile time by 1.5 but that seems awful quick.Hancock is 95 stories. I read that about the arm thing as well. I did not see that about "resting" at the landings. Good advice. My stairwell at work as well as the Hancock (from what I hear) are too wide to use two arms so I am contemplating how to switch sides. I am guessing every other floor but don't know if switching 95 times would add too many steps to my climb. I think the Hancock is like 1,600 steps.

I haven't gotten around to fund raising. Send me your link (or post it here).Here is my link if anyone is interested in throwing a few dollars (tax deductible) toward the cause - Respiratory Health Association of Metropolitan Chicago. TIA.

Did not train yesterday because they closed the offices down and I wanted to get home before the great blizzard of 08™ snowed me in. Monday was an uneventful 50 floors (2x20 + 10). I may try for 40 next week.

 

[mr. furley]

you guys have suggestions for eating right on the days you jog?

i suffer from poor-decision making ability when it comes to food. mostly i just eat what tastes good w/o putting any thought in to it.

i'd like to switch to a more carb friendly diet on the days i do run but don't really know what to eat beyond a plate of spaghetti or a loaf of bread.