Ran a 10k - Official Thread (5 Viewers)

[SFBayDuck]

A month from now I'll be in WI running the Ice Age Trail 50K with gruecd. He's graciously picking me up from the airport and letting me stay at his place. It'll be a quick arrival Friday night, race on Saturday, then back on the plane Sunday AM. With Sunday being Mother's Day, I figured its not the brightest idea to spend the day with some internet dude instead of my wife. Maybe I'll be able to get a wheelchair escort in the airport and get priorty boarding. I'm more worried about the flight home than I am about the actual race.

I'm pathetically undertrained and fat, but we're gonna give'r hell anyway. We're going to keep it as a fun run; just finish the race to put my first ultra notch on my belt. I'm a knucklehead for doing this, but it'll be a great memory either way.

Nice! Might I recommend a good downhill session this week and another in 2 weeks - looks like no big climbs or descents, but a lot of little ups and downs that I imagine would trash your quads if you're not ready for them.

For this Delaware boy, that's plenty hilly enough for me!

Who the hell do you know that ran it in 4:10ish?

Just a random blog I found when looking for the elevation profile, since the race website doesn't seem to have it.

 

[parasaurolophus]

A month from now I'll be in WI running the Ice Age Trail 50K with gruecd. He's graciously picking me up from the airport and letting me stay at his place. It'll be a quick arrival Friday night, race on Saturday, then back on the plane Sunday AM. With Sunday being Mother's Day, I figured its not the brightest idea to spend the day with some internet dude instead of my wife. Maybe I'll be able to get a wheelchair escort in the airport and get priorty boarding. I'm more worried about the flight home than I am about the actual race.

I'm pathetically undertrained and fat, but we're gonna give'r hell anyway. We're going to keep it as a fun run; just finish the race to put my first ultra notch on my belt. I'm a knucklehead for doing this, but it'll be a great memory either way.

I will be running the half that day. I'd be happy to meet you guys for a beer friday or saturday night.

 

[BassNBrew]

Went for a short run on Saturday outside....about 15 minutes. My knees were killing me yesterday. Did 28 minutes today on the TM and not too bad. Wondering how long I need to give running on the pavement a chance. I was surprised I didn't have much muscle soreness at all from the run. I thought I was going to have a problem getting to the 5K distance in two weeks, but it looks like I'll be fine. Once I get to the point of running the whole distance is it time to focus on speed? Remember, I am still shedding lbs. Don't think I need to continue with distance just yet.

Where is your knee pain?

 

[BassNBrew]

Enjoyed the race report Chief.

 

[BassNBrew]

Who here has sprained an ankle before? Did you return to running too quickly? If yes, how did it feel before you chose to run? What about those who did it right?

I thought I did something pretty bad at the time Thursday, but realized about 10 minutes later that whatever I did it wasn't severe but it was going to hurt like hell for a few days. I couldn't put much pressure on it at all Friday, but it was significantly better Saturday (stopped taking drugs too), most of the swelling was gone yesterday (did a couples hours of yard work/playing with the kids outside), and I was actually able to get a shoe on without wincing in pain this morning. It still isn't 100% though. I'm doing some waist-up strength training today and am thinking about trying a short run tomorrow, but the logical side of my brain is telling me 5 days after a sprained ankle is too soon.

Push me one direction or the other.

Rolled mine 3 years ago. Took a week off and then stuck to the roads until my next race. Was racing 4 weeks later. Only lingering problem seems to be that it takes next to nothing to roll it any more.

Rolled mine last May at mile 8 and proceeded to run/jog/walk 80 more miles with a softball sized knot. Last week was the first time I didn't notice it during a run.

 

[BassNBrew]

On a side note, should I be wearing some special running shorts or something? Had some chaffing today and that's going to start bothering me.

I wear compression shorts underneath my shorts for every single run. My favorites are Saxx because they also keep the junk in place, but the Nike Pro Combat compression are easier to find and work pretty well. I do have a couple of pairs of shorts with built in compression shorts, but I haven't worn those on anything over 90 minutes or so as they don't work quite as well.

And Body Glide is your friend.

I did a tune-up 6 miler today. It was actually my first real run of the week. I tried a run mid-week, but the ankle was still to stiff and sore from last weekend's HM. Today's run went really well with just a modest amount of soreness. Post-run, the ankle is very good. The run itself was 8:07/mile, 158 HR. On one hand, that's good - faster than I needed (and should have gone), but still with a HR in the 150s, which is where I need to keep it for the first 10 miles of the marathon. On the other hand, I was fighting to keep the HR at or below 160, and the final mile was a slower 8:18. The burning question is whether I could have stabilized at that pace for additional miles or if the pace would continue to slow to maintain HR. I think the former - I was overdressed for the conditions. But I'll definitely be running Boston with a lot of uncertainty about how the race will go!

Can't wait. Seems like it's taken forever to get here this year.

 

[sho nuff]

Who here has sprained an ankle before? Did you return to running too quickly? If yes, how did it feel before you chose to run? What about those who did it right?

I thought I did something pretty bad at the time Thursday, but realized about 10 minutes later that whatever I did it wasn't severe but it was going to hurt like hell for a few days. I couldn't put much pressure on it at all Friday, but it was significantly better Saturday (stopped taking drugs too), most of the swelling was gone yesterday (did a couples hours of yard work/playing with the kids outside), and I was actually able to get a shoe on without wincing in pain this morning. It still isn't 100% though. I'm doing some waist-up strength training today and am thinking about trying a short run tomorrow, but the logical side of my brain is telling me 5 days after a sprained ankle is too soon.

Push me one direction or the other.

Have had ankle issues since I was younger...but used to bounce back pretty quick.

Last year I rolled it coming down the stairs. It loosened up and I thought no biggie..went to the gym for my workout.

Mild discomfort for about a week of icing and all.

Returned to some easy running the next week.

but noticed it was not getting any better.

After another week off and icing...I tried again...same thing. Would start out rough...loosen up a little bit during a run...but was very sore after.

8 weeks of physical therapy later...it was doing much better. Was limited to elliptical and bike for 6 weeks of that.

I still have issues with that ankle a year later though. Nothing serious...no swelling and never major pain...but I feel a twinge from time to time.

Getting old sucks.

 

[pbm107]

On a side note, should I be wearing some special running shorts or something? Had some chaffing today and that's going to start bothering me.

I wear compression shorts underneath my shorts for every single run. My favorites are Saxx because they also keep the junk in place, but the Nike Pro Combat compression are easier to find and work pretty well. I do have a couple of pairs of shorts with built in compression shorts, but I haven't worn those on anything over 90 minutes or so as they don't work quite as well.

And Body Glide is your friend.

I did a tune-up 6 miler today. It was actually my first real run of the week. I tried a run mid-week, but the ankle was still to stiff and sore from last weekend's HM. Today's run went really well with just a modest amount of soreness. Post-run, the ankle is very good. The run itself was 8:07/mile, 158 HR. On one hand, that's good - faster than I needed (and should have gone), but still with a HR in the 150s, which is where I need to keep it for the first 10 miles of the marathon. On the other hand, I was fighting to keep the HR at or below 160, and the final mile was a slower 8:18. The burning question is whether I could have stabilized at that pace for additional miles or if the pace would continue to slow to maintain HR. I think the former - I was overdressed for the conditions. But I'll definitely be running Boston with a lot of uncertainty about how the race will go!

Can't wait. Seems like it's taken forever to get here this year.

I know, I'm tired of waiting. I'm ready to race right now.

 

[Annyong]

I'm getting pumped for Boston and I'm not even running

 

[Ned]

A month from now I'll be in WI running the Ice Age Trail 50K with gruecd. He's graciously picking me up from the airport and letting me stay at his place. It'll be a quick arrival Friday night, race on Saturday, then back on the plane Sunday AM. With Sunday being Mother's Day, I figured its not the brightest idea to spend the day with some internet dude instead of my wife. Maybe I'll be able to get a wheelchair escort in the airport and get priorty boarding. I'm more worried about the flight home than I am about the actual race.

I'm pathetically undertrained and fat, but we're gonna give'r hell anyway. We're going to keep it as a fun run; just finish the race to put my first ultra notch on my belt. I'm a knucklehead for doing this, but it'll be a great memory either way.

I will be running the half that day. I'd be happy to meet you guys for a beer friday or saturday night.

Very cool. We will have to catch up!

 

[MAC_32]

I'm getting pumped for Boston and I'm not even running

If I weren't leaving for vacation later in the week I'd take the day off.

 

[Annyong]

Got a high-five from the Liberty Tax guy while on my run yesterday.

 

[The Commish]

Went for a short run on Saturday outside....about 15 minutes. My knees were killing me yesterday. Did 28 minutes today on the TM and not too bad. Wondering how long I need to give running on the pavement a chance. I was surprised I didn't have much muscle soreness at all from the run. I thought I was going to have a problem getting to the 5K distance in two weeks, but it looks like I'll be fine. Once I get to the point of running the whole distance is it time to focus on speed? Remember, I am still shedding lbs. Don't think I need to continue with distance just yet.

Where is your knee pain?

I have a tear in the articular cartilage between the knee cap and the femur. I tore it back in high school. It hasn't gotten any worse over the years, but when I run on hard surfaces it gets aggravated. Good thing is, pain goes away after a day or so.

 

[BassNBrew]

Went for a short run on Saturday outside....about 15 minutes. My knees were killing me yesterday. Did 28 minutes today on the TM and not too bad. Wondering how long I need to give running on the pavement a chance. I was surprised I didn't have much muscle soreness at all from the run. I thought I was going to have a problem getting to the 5K distance in two weeks, but it looks like I'll be fine. Once I get to the point of running the whole distance is it time to focus on speed? Remember, I am still shedding lbs. Don't think I need to continue with distance just yet.

Where is your knee pain?

I have a tear in the articular cartilage between the knee cap and the femur. I tore it back in high school. It hasn't gotten any worse over the years, but when I run on hard surfaces it gets aggravated. Good thing is, pain goes away after a day or so.

Order a pair of these...

http://www.runningwarehouse.com/HOKA_ONE_ONE_Stinson_Lite/descpage-HOSLM2.html

 

[FUBAR]

First road ride of the year

Turned into 8 miles and two tire changes

 

[pbm107]

Things are starting to get real, printed out my pace band today. I generated mine from Greg Maclin's spreadsheet. I don't think many here like to use pace bands, but I like knowing that I'm not drifting too far ahead or behind my planned pace. In my last marathon I was within +/- 19 sec of my plan the entire race and ideally will do the same on Monday. I like to take as much emotion and decision making out of my hands for a marathon, I don't trust myself especially the first half of the race. It sounds weird but I tend to gain confidence and momentum knowing that things are going to plan.

It case any of you are tracking us on Mon, here my expected times for the checkpoints:

5K 21:34
10K 43:03
15K 1:04:45
20K 1:26:41
Half 1:31:24
25K 1:48:26
30K 2:10:24
35K 2:32:22
40K 2:53:56
Finish 3:03:30

Why 3:03:30? Because I am not in good enough shape for sub 3. I have been debating about going for 3:03:30 or 3:05 for about a week now, I am feeling really good during the taper so I decided to be aggressive. 3:03:30 is just under 7 min/mile, and thought it would be cool to do that.

Unfortunately my garmin 405 is dying, the seal on start/stop button is bad so the watch starts to go crazy when it gets wet. It looks like I will have to go with the wife's seldom used garmin 110. I should be fine with the 110, but would definitely be more comfortable running with the watch I have been using for the past 4 years.

 

[Ned]

You're so much smarter than I am. Can't wait to see you crush this!

 

[pbm107]

Ned I no idea why you would say that I am smarter, would you be more aggressive if you were in my shoes?

 

[BassNBrew]

Ned I no idea why you would say that I am smarter, would you be more aggressive if you were in my shoes?

What's your BQ time and PR?

 

[pbm107]

Ned I no idea why you would say that I am smarter, would you be more aggressive if you were in my shoes?

What's your BQ time and PR?

BQ is 3:10, PR 3:08:11.

 

[Ned]

Ned I no idea why you would say that I am smarter, would you be more aggressive if you were in my shoes?

What's your BQ time and PR?

BQ is 3:10, PR 3:08:11.

Your post just came off as a well thought out approach along with an honest self assessment of your fitness. I know you originally wanted to go sub 3, so it's quite admirable that you're able to set the ego aside. I think you're in better shape than you're giving yourself credit for, but I won't try to convince you otherwise. A 3:03:30 is still a big target!If it were me, I'd find a way to talk myself into a 2:59:47 and inevitably run the first half too fast. :X

 

[Hang 10]

What's the difference between a 2:59 effort and a 3:03? We are only talking like 7 seconds a mile. PBM just go for it. Worse comes to worst you end up slowing down and you're still under 3:10 and requalify.

Of course it's easy for me to say posting from the comfort of my couch.

 

[Ned]

What's the difference between a 2:59 effort and a 3:03? We are only talking a like 7 seconds a mile. PBM just go for it. Worse comes to worst you end up slowing down and you're still under 3:10 and requalify.

Of course it's easy for me to say posting from the comfort of my couch.

 

[pbm107]

What's the difference between a 2:59 effort and a 3:03? We are only talking like 7 seconds a mile. PBM just go for it. Worse comes to worst you end up slowing down and you're still under 3:10 and requalify.

Of course it's easy for me to say posting from the comfort of my couch.

I hear you but from my perspective I am being aggressive going for 3:03:30. Unfortunately I only had two marathon pace runs this marathon cycle and for the one I avg 7:05 and the other was a failure because it was too windy. I was hoping to get some marathon pace miles in during my last 20 miler, but I was too tired at that point from training and the half I ran a week earlier. The results of my half don't give me any indication that sub 3 is possible.

Even though for most of my training I run at slow easy paces my speed is always far ahead of my endurance. I perform much better at 5Ks and 10Ks than half and full marathons. I think Ned is seeing my tempo paces and VO2 max paces and is thinking that should translate to a faster marathon time, and it would if my endurance matched my speed. I am confident that I will run a 3 marathon after my next marathon training cycle, but I think I may need to bump to the 85 mile week plan to get there.

I think a 8 sec a mile is huge in a marathon and as it stands right now I probably have a 50/50 shot in getting 3:03:30. I do appreciate the confidence you guys have in me.

 

[AAABatteries]

I'm tempted to stick my toe back in the water that is this thread. I've tried it a couple times and never stuck around. Realistically there's some obstacles for me right now:

1. I'm still carrying around too much weight. I've walked/jogged 4 miles here, 5 miles there but no consistent running on these knees until I lose another 20-30 lbs. I'm at 221 - I need to be around 170 but can run at 200.

2. I've never been a runner. 9 years ago I did a couple tri races but I've only done a couple 5k's otherwise. I just feel like I'm not built for running, I'm slow which means I can tend to get bored and to put miles in takes me a long time which presents new problems with a job, wife and 4 kids. My goal is to get the kids to start running with me. I actually love to swim, I'm better at it and it's so much easier on my joints.

So - I may be stopping in on occasion but I wanted to let you guys know that your training and race stories are pretty inspiring (and funny). I doubt I'll ever become a runner like most of you but I would like to get back to doing some tri races down the road.

Step 1 is losing this extra weight and I think it's time for some new running shoes.

 

[AAABatteries]

First road ride of the year

Turned into 8 miles and two tire changes

Sucks - but I bet it felt good being out there.

 

[Ned]

What's the difference between a 2:59 effort and a 3:03? We are only talking like 7 seconds a mile. PBM just go for it. Worse comes to worst you end up slowing down and you're still under 3:10 and requalify.

Of course it's easy for me to say posting from the comfort of my couch.

I hear you but from my perspective I am being aggressive going for 3:03:30. Unfortunately I only had two marathon pace runs this marathon cycle and for the one I avg 7:05 and the other was a failure because it was too windy. I was hoping to get some marathon pace miles in during my last 20 miler, but I was too tired at that point from training and the half I ran a week earlier. The results of my half don't give me any indication that sub 3 is possible.

Even though for most of my training I run at slow easy paces my speed is always far ahead of my endurance. I perform much better at 5Ks and 10Ks than half and full marathons. I think Ned is seeing my tempo paces and VO2 max paces and is thinking that should translate to a faster marathon time, and it would if my endurance matched my speed. I am confident that I will run a 3 marathon after my next marathon training cycle, but I think I may need to bump to the 85 mile week plan to get there.

I think a 8 sec a mile is huge in a marathon and as it stands right now I probably have a 50/50 shot in getting 3:03:30. I do appreciate the confidence you guys have in me.

You really need to come run the Philly half this year. You're like my running twin.

 

[pbm107]

What's the difference between a 2:59 effort and a 3:03? We are only talking like 7 seconds a mile. PBM just go for it. Worse comes to worst you end up slowing down and you're still under 3:10 and requalify.

Of course it's easy for me to say posting from the comfort of my couch.

I hear you but from my perspective I am being aggressive going for 3:03:30. Unfortunately I only had two marathon pace runs this marathon cycle and for the one I avg 7:05 and the other was a failure because it was too windy. I was hoping to get some marathon pace miles in during my last 20 miler, but I was too tired at that point from training and the half I ran a week earlier. The results of my half don't give me any indication that sub 3 is possible.

Even though for most of my training I run at slow easy paces my speed is always far ahead of my endurance. I perform much better at 5Ks and 10Ks than half and full marathons. I think Ned is seeing my tempo paces and VO2 max paces and is thinking that should translate to a faster marathon time, and it would if my endurance matched my speed. I am confident that I will run a 3 marathon after my next marathon training cycle, but I think I may need to bump to the 85 mile week plan to get there.

I think a 8 sec a mile is huge in a marathon and as it stands right now I probably have a 50/50 shot in getting 3:03:30. I do appreciate the confidence you guys have in me.

You really need to come run the Philly half this year. You're like my running twin.

I plan on signing up for it, it's hard to look beyond Monday at this point. Get comfortable with the idea of running a sub 1:25.

 

[The Commish]

Went for a short run on Saturday outside....about 15 minutes. My knees were killing me yesterday. Did 28 minutes today on the TM and not too bad. Wondering how long I need to give running on the pavement a chance. I was surprised I didn't have much muscle soreness at all from the run. I thought I was going to have a problem getting to the 5K distance in two weeks, but it looks like I'll be fine. Once I get to the point of running the whole distance is it time to focus on speed? Remember, I am still shedding lbs. Don't think I need to continue with distance just yet.

Where is your knee pain?

I have a tear in the articular cartilage between the knee cap and the femur. I tore it back in high school. It hasn't gotten any worse over the years, but when I run on hard surfaces it gets aggravated. Good thing is, pain goes away after a day or so.

Order a pair of these...

http://www.runningwarehouse.com/HOKA_ONE_ONE_Stinson_Lite/descpage-HOSLM2.html

 

[ChiefD]

Officially signed up for my next half, which will be on May 9th. Got back on the horse Monday for a nice 3.5 mile run. Rested yesterday, and will go back in full bore starting tonight. Trying to find a 5k to run before the next race, and the only thing I can find that fits my schedule is a 4 mile race on April 26th, so that may be the one.

On a side note, getting excited for all the Boston guys. Can't wait to follow along next week and read the reports. That's a race I would love to run someday, but know I just won't be able to. So I'm living vicariously through all of you, and it's awesome!

 

[The Commish]

Today was a struggle but I made it through :(

 

[ChiefD]

Today was a struggle but I made it through :(

Every single one of us have days of struggle. But you made it through.

Nice job.

 

[jomar]

signed up for my first 5k. Saturday night April 25th.

I ran 5k yesterday with the dog at 29:25. each mile I ran was faster than the previous one. I was breathing hard but nothing too bad.

how much quicker will I run a race? will adrenaline kick in and get me more around 28:00? its only 5k so I was thinking of just running balls out (for me, that'd be just under 9:00 min/mi) for a mile or two and see what happens. worst thing that can happen is I have to walk for 30 seconds before picking up the pace again.

 

[MAC_32]

6 days of no running make MAC something something.

 

[MAC_32]

signed up for my first 5k. Saturday night April 25th.

I ran 5k yesterday with the dog at 29:25. each mile I ran was faster than the previous one. I was breathing hard but nothing too bad.

how much quicker will I run a race? will adrenaline kick in and get me more around 28:00? its only 5k so I was thinking of just running balls out (for me, that'd be just under 9:00 min/mi) for a mile or two and see what happens. worst thing that can happen is I have to walk for 30 seconds before picking up the pace again.

This. Won't know where you are unless you push yourself. Just remember that a properly run 5K is supposed to include a totally miserable last mile, so if you feel near death that's not necessarily a sign to slow down; it's a sign you're doing it right and to keep going*

*Disclaimer, light headedness, seeing double (triple?), and blacking out are signs to slow down

 

[Annyong]

5k's are the worst.

 

[SFBayDuck]

I'm tempted to stick my toe back in the water that is this thread. I've tried it a couple times and never stuck around. Realistically there's some obstacles for me right now:

1. I'm still carrying around too much weight. I've walked/jogged 4 miles here, 5 miles there but no consistent running on these knees until I lose another 20-30 lbs. I'm at 221 - I need to be around 170 but can run at 200.

2. I've never been a runner. 9 years ago I did a couple tri races but I've only done a couple 5k's otherwise. I just feel like I'm not built for running, I'm slow which means I can tend to get bored and to put miles in takes me a long time which presents new problems with a job, wife and 4 kids. My goal is to get the kids to start running with me. I actually love to swim, I'm better at it and it's so much easier on my joints.

So - I may be stopping in on occasion but I wanted to let you guys know that your training and race stories are pretty inspiring (and funny). I doubt I'll ever become a runner like most of you but I would like to get back to doing some tri races down the road.

Step 1 is losing this extra weight and I think it's time for some new running shoes.

Went for a short run on Saturday outside....about 15 minutes. My knees were killing me yesterday. Did 28 minutes today on the TM and not too bad. Wondering how long I need to give running on the pavement a chance. I was surprised I didn't have much muscle soreness at all from the run. I thought I was going to have a problem getting to the 5K distance in two weeks, but it looks like I'll be fine. Once I get to the point of running the whole distance is it time to focus on speed? Remember, I am still shedding lbs. Don't think I need to continue with distance just yet.

Where is your knee pain?

I have a tear in the articular cartilage between the knee cap and the femur. I tore it back in high school. It hasn't gotten any worse over the years, but when I run on hard surfaces it gets aggravated. Good thing is, pain goes away after a day or so.

Order a pair of these...

http://www.runningwarehouse.com/HOKA_ONE_ONE_Stinson_Lite/descpage-HOSLM2.html

BnB knows stuff. Commish, AAA, and any other runners who are a) needing to lose weight and/or b) tend to have knee pain running on pavement, you need to get yourself a pair of Hokas. I'm a fat, slow runner and Hokas have been my friend for the past several years. I've switched from "normal" cushioned shoes (Brooks Cascadia) to Hokas in the middle of a long run, and the difference in pounding you feel on the joints is amazing.

So get thee to the local running store to get fitted (and support the local shop), as there are several different models with slightly different fits. They're getting easier to find as their popularity grows, but their store finder should help.

 

[Hang 10]

signed up for my first 5k. Saturday night April 25th.

I ran 5k yesterday with the dog at 29:25. each mile I ran was faster than the previous one. I was breathing hard but nothing too bad.

how much quicker will I run a race? will adrenaline kick in and get me more around 28:00? its only 5k so I was thinking of just running balls out (for me, that'd be just under 9:00 min/mi) for a mile or two and see what happens. worst thing that can happen is I have to walk for 30 seconds before picking up the pace again.

Run the first mile like it's a one mile race and then just try to hang on. You do this and I'm confident you finish under 27 minutes...and likely vomit.

 

[pbm107]

I'm tempted to stick my toe back in the water that is this thread. I've tried it a couple times and never stuck around. Realistically there's some obstacles for me right now:

1. I'm still carrying around too much weight. I've walked/jogged 4 miles here, 5 miles there but no consistent running on these knees until I lose another 20-30 lbs. I'm at 221 - I need to be around 170 but can run at 200.

2. I've never been a runner. 9 years ago I did a couple tri races but I've only done a couple 5k's otherwise. I just feel like I'm not built for running, I'm slow which means I can tend to get bored and to put miles in takes me a long time which presents new problems with a job, wife and 4 kids. My goal is to get the kids to start running with me. I actually love to swim, I'm better at it and it's so much easier on my joints.

So - I may be stopping in on occasion but I wanted to let you guys know that your training and race stories are pretty inspiring (and funny). I doubt I'll ever become a runner like most of you but I would like to get back to doing some tri races down the road.

Step 1 is losing this extra weight and I think it's time for some new running shoes.

Went for a short run on Saturday outside....about 15 minutes. My knees were killing me yesterday. Did 28 minutes today on the TM and not too bad. Wondering how long I need to give running on the pavement a chance. I was surprised I didn't have much muscle soreness at all from the run. I thought I was going to have a problem getting to the 5K distance in two weeks, but it looks like I'll be fine. Once I get to the point of running the whole distance is it time to focus on speed? Remember, I am still shedding lbs. Don't think I need to continue with distance just yet.

Where is your knee pain?

I have a tear in the articular cartilage between the knee cap and the femur. I tore it back in high school. It hasn't gotten any worse over the years, but when I run on hard surfaces it gets aggravated. Good thing is, pain goes away after a day or so.

Order a pair of these...

http://www.runningwarehouse.com/HOKA_ONE_ONE_Stinson_Lite/descpage-HOSLM2.html

BnB knows stuff. Commish, AAA, and any other runners who are a) needing to lose weight and/or b) tend to have knee pain running on pavement, you need to get yourself a pair of Hokas. I'm a fat, slow runner and Hokas have been my friend for the past several years. I've switched from "normal" cushioned shoes (Brooks Cascadia) to Hokas in the middle of a long run, and the difference in pounding you feel on the joints is amazing.

So get thee to the local running store to get fitted (and support the local shop), as there are several different models with slightly different fits. They're getting easier to find as their popularity grows, but their store finder should help.

I am seeing these more and more at races. It is amazing to see how light they are, I have been hearing a lot of good things about the Clifton.

 

[tri-man 47]

Here my expected times for the checkpoints:

5K 21:34

10K 43:03

15K 1:04:45

20K 1:26:41

Half 1:31:24

25K 1:48:26

30K 2:10:24

35K 2:32:22

40K 2:53:56

Finish 3:03:30

Tough for me to predict my time, given my training was less than half of my last Boston cycle. But I have more marathon experience, now, and know how to use HR as a guide. Using Steve's HM/marathon formulas (HMx2.1 for elites; roughly HMx2.2 or 2.25 for mortals), I'd speculate a 3:45-3:50. I want a 3:40 Boston PR; I'd live with a 3:55 to requalify. Once I requalify, an early goal for 2016 is to finish top 10% of my new AG at Boston'16, which is achievable. I'll try to push the edge with a 3:40 in mind. Bib #18044.

3:40 pacing ....3:50 pacing

5K: 25:30 ..... 26:43

10K: 51:22 ..... 53:49

15K: 1:17:16 ..... 1:20:57

20K: 1:43:14 ..... 1:48:09

Half: 1:48:54 ..... 1:54:06

25K: 2:09:04 ..... 2:15:13

30K: 2:35:16 ..... 2:42:40

35K: 3:01:52 ..... 3:10:23

40K: 3:28:15 ..... 3:37:48

End: 3:40:00 ..... 3:50:00

 

[Ned]

5k's are the worst a f'n blast.

 

[MAC_32]

5k's are the worst a f'n blast.

Especially night ones

 

[Ned]

Every time I think or read about you guys running Boston, I feel like it's race week for me and get all fired up.

 

[The Commish]

I'm tempted to stick my toe back in the water that is this thread. I've tried it a couple times and never stuck around. Realistically there's some obstacles for me right now:

1. I'm still carrying around too much weight. I've walked/jogged 4 miles here, 5 miles there but no consistent running on these knees until I lose another 20-30 lbs. I'm at 221 - I need to be around 170 but can run at 200.

2. I've never been a runner. 9 years ago I did a couple tri races but I've only done a couple 5k's otherwise. I just feel like I'm not built for running, I'm slow which means I can tend to get bored and to put miles in takes me a long time which presents new problems with a job, wife and 4 kids. My goal is to get the kids to start running with me. I actually love to swim, I'm better at it and it's so much easier on my joints.

So - I may be stopping in on occasion but I wanted to let you guys know that your training and race stories are pretty inspiring (and funny). I doubt I'll ever become a runner like most of you but I would like to get back to doing some tri races down the road.

Step 1 is losing this extra weight and I think it's time for some new running shoes.

I'm gonna tell you...if I can do this, you can certainly do it. I am not self disciplined enough to just run like a lot of the guys here. I need a plan. Go look up the C25K plan....it's really easy and goes for 9 weeks. I committed to the plan with no real expectations other than completing the plan. I have a week and a day left. I went from not being able to run for a minute without breathing heavy to running 25-28 minutes at a time and still not really breathing heavy at the end. I too have weight to lose and it's coming off. I started at 285 in January. I'm down in the 260s (haven't weighed myself in a few weeks) but I can actually see the difference. And while I am pretty confident I said the bold verbatim in this thread, I'm not so sure any more. I don't think I'll ever push myself to physical illness like some here, but it's far more enjoyable than I thought it was going to be. It's a great sense of accomplishment to complete each day of the plan.

 

[FUBAR]

First road ride of the year

Turned into 8 miles and two tire changes

Sucks - but I bet it felt good being out there.

yep. Felt awesome, didn't push it too hard but was keeping around 22mph with HR in the low 140s. Of course, I have no idea what was going to happen mile 10-on.

Plan to hit the pool today.

 

[FUBAR]

does anyone use a fitbit? My wife wants one for her birthday.

thankfully her recovery has finally come around where she's doing better, we had thought she might need additional surgery. She hasn't gotten back to the gym and likely won't until July, but she's walking better now.

 

[Ned]

First road ride of the year

Turned into 8 miles and two tire changes

Sucks - but I bet it felt good being out there.

yep. Felt awesome, didn't push it too hard but was keeping around 22mph with HR in the low 140s. Of course, I have no idea what was going to happen mile 10-on.

Plan to hit the pool today.

I've been reading a bit about riding and talking to my brother who's just taking up the sport.... That sounds crazy fast at such an easy effort. What does that HR translate to in terms of running effort? I know the HR from running isn't the same as biking, but I don't know which is higher (assume running?).

 

[The Commish]

does anyone use a fitbit? My wife wants one for her birthday.

thankfully her recovery has finally come around where she's doing better, we had thought she might need additional surgery. She hasn't gotten back to the gym and likely won't until July, but she's walking better now.

My wife has one...she used it for a few months, forgot to charge it and that was the end of that. I was going to wear it around to see if I liked it or not. Just haven't gotten around to doing it.

 

[pbm107]

But I have more marathon experience, now, and know how to use HR as a guide.

I think you have mentioned before that with the crowd support being so great at Boston you found your HR to be higher than expected. How are you taking that into account? How do you know if your HR is elevated because of the crowds or if it's because you are running too fast?

 

[Nigel]

Here my expected times for the checkpoints:

5K 21:34

10K 43:03

15K 1:04:45

20K 1:26:41

Half 1:31:24

25K 1:48:26

30K 2:10:24

35K 2:32:22

40K 2:53:56

Finish 3:03:30

Tough for me to predict my time, given my training was less than half of my last Boston cycle. But I have more marathon experience, now, and know how to use HR as a guide. Using Steve's HM/marathon formulas (HMx2.1 for elites; roughly HMx2.2 or 2.25 for mortals), I'd speculate a 3:45-3:50. I want a 3:40 Boston PR; I'd live with a 3:55 to requalify. Once I requalify, an early goal for 2016 is to finish top 10% of my new AG at Boston'16, which is achievable. I'll try to push the edge with a 3:40 in mind. Bib #18044.

3:40 pacing ....3:50 pacing

5K: 25:30 ..... 26:43

10K: 51:22 ..... 53:49

15K: 1:17:16 ..... 1:20:57

20K: 1:43:14 ..... 1:48:09

Half: 1:48:54 ..... 1:54:06

25K: 2:09:04 ..... 2:15:13

30K: 2:35:16 ..... 2:42:40

35K: 3:01:52 ..... 3:10:23

40K: 3:28:15 ..... 3:37:48

End: 3:40:00 ..... 3:50:00

I know that trying to "bank" time early in a marathon to compensate for slower late miles is not generally a good recipe but I feel like with the Boston course and the relative ease of the first 5 miles I almost have to run that stretch better (8:30?) than my goal pace (9:05), within reason. I know 16.5 through 21 will likely be slower and I have no idea what I'll have left to make up time the last 5.

Is this flawed?