Ran a 10k - Official Thread (6 Viewers)

[tri-man 47]

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?

Hard to know for certain if the crowds elevate the HR, but I suspect that that's a natural occurrence. All I can do is work to stay relaxed, focus on smooth striding, and stay within my HR ranges. For me, HR > pre-set pace goal. My best efforts have been high 150 HRs for the first 10 miles, a creep through the 160s in the next 10 miles, then struggling through 170s over the last 6 miles. Now that I know this (which I didn't four years ago), it will be interesting to see how it plays out, particularly with the early downhill nature of the course. I'll certainly be looking to see if there's an event spike with the crowds at Wellesley and Boston College or an effort spike when I roll through the hills.

eta: Oh, and Nigel - no, that's not flawed. If you PM me an email address, I can pass along a Boston pacing spreadsheet that I got years ago from gruecd. It even has built-in pace bands, if desired. But that spreadsheet will confirm your thinking.

 

[Nigel]

Pm sent, thanks tri

 

[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.

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.

I don't want to vomit.

5-6 years ago, I tried to get in shape for a competitive basketball league so I was running on a treadmill here and there. I would push the button for a 5k and set it to 8:00 min/mile. I could only make it 2 miles before I'd walk for a bit, then kick it back to 8 minute miles. I'd finish the 5k in 26:30. I haven't been able to keep that pace on actual pavement though. maybe the people and adrenaline can get me back there but priority #1 is going to be not to puke.

 

[Cold Dead Hands]

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.

I don't want to vomit.

5-6 years ago, I tried to get in shape for a competitive basketball league so I was running on a treadmill here and there. I would push the button for a 5k and set it to 8:00 min/mile. I could only make it 2 miles before I'd walk for a bit, then kick it back to 8 minute miles. I'd finish the 5k in 26:30. I haven't been able to keep that pace on actual pavement though. maybe the people and adrenaline can get me back there but priority #1 is going to be not to puke.

Killjoy.

 

[Cold Dead Hands]

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 have similar issues with time, but any running is better than no running. 3 miles at a slow pace is less than 40 minutes. 2 miles at a slow pace comes in just under 25 minutes. Both are better than nothing and easily achievable. Plus 40 minutes of running is basically a minimum of 380 calories burned, that's breakfast for free when losing weight.

 

[gruecd]

Nigel - You down to meet up with the rest of us on Sunday afternoon?

 

[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.

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.

I don't want to vomit.

5-6 years ago, I tried to get in shape for a competitive basketball league so I was running on a treadmill here and there. I would push the button for a 5k and set it to 8:00 min/mile. I could only make it 2 miles before I'd walk for a bit, then kick it back to 8 minute miles. I'd finish the 5k in 26:30. I haven't been able to keep that pace on actual pavement though. maybe the people and adrenaline can get me back there but priority #1 is going to be not to puke.

You don't want to actually puke, but you should want to feel like you're about to

 

[tri-man 47]

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 have similar issues with time, but any running is better than no running. 3 miles at a slow pace is less than 40 minutes. 2 miles at a slow pace comes in just under 25 minutes. Both are better than nothing and easily achievable. Plus 40 minutes of running is basically a minimum of 380 calories burned, that's breakfast for free when losing weight.

And really, a few miles on most days is what's needed for general fitness and good health. The gang in here obviously pushes far beyond that, but from what I read, it's not necessarily making us any healthier. We just do it 'cause we're a little bit crazy.

 

[Nigel]

Nigel - You down to meet up with the rest of us on Sunday afternoon?

Do you have a time/place figured out? My day is pretty busy w/ running the kids around but it's possible I could sneak away for a bit...

 

[pbm107]

Nigel - You down to meet up with the rest of us on Sunday afternoon?

Do you have a time/place figured out? My day is pretty busy w/ running the kids around but it's possible I could sneak away for a bit...

Sunday, 2 pm, Bukowski Tavern. Check your email, I just saw it myself.

 

[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.

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?).

It depends on the person and their experience in both, but generally speaking running will be higher than cycling. Probably because there are many more runners turned triathlete than cyclists. While this seems counterintuitive, it's because we haven't developed our cycling strength as well as we've developed our hearts, so the limfac (limiting factor) is cycling-specific leg strength.

The highest I've ever gotten my bike HR is 15-25 bpm lower than run max.

 

[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.

I don't want to vomit.

Well, you can probably guess your time better than we can since we don't know how hard you'll be running.

Also

 

[BassNBrew]

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?).

It depends on the person and their experience in both, but generally speaking running will be higher than cycling. Probably because there are many more runners turned triathlete than cyclists. While this seems counterintuitive, it's because we haven't developed our cycling strength as well as we've developed our hearts, so the limfac (limiting factor) is cycling-specific leg strength.

The highest I've ever gotten my bike HR is 15-25 bpm lower than run max.

Actually it should be the opposite if you're on a trainer. The limiting factor is staying upright. This isn't a worry on a trainer so you can go until you almost pass out without worrying about a mis-step.

If you were on a flat road with no turns or traffic you should be able to match your run hr or slightly exceed it. Leg strength shouldn't be a limiting factor because you can always gear down.

 

[Juxtatarot]

Nice 4 mile tempo for me at the park today:

6:20/157

6:15/163

6:19/164

6:13/166

I'd like to stretch these out to 6 or 7 miles but this was the first real tempo run for me in a month so I kept it short.

 

[ChiefD]

Nice 4 mile tempo for me at the park today:

6:20/157

6:15/163

6:19/164

6:13/166

I'd like to stretch these out to 6 or 7 miles but this was the first real tempo run for me in a month so I kept it short.

When you are running your tempos, is that at your race pace?

 

[Juxtatarot]

Nice 4 mile tempo for me at the park today:

6:20/157

6:15/163

6:19/164

6:13/166

I'd like to stretch these out to 6 or 7 miles but this was the first real tempo run for me in a month so I kept it short.

When you are running your tempos, is that at your race pace?

What race? That's slower than 5k pace (6:00) but faster than half marathon pace (6:30).Edit: that's close to 10k pace although if I ran one, I'd like to be a little faster.

 

[Ned]

Shouldn't you just go run a race if you want to run 10K pace for 6-7mi?

 

[Hang 10]

Shouldn't you just go run a race if you want to run 10K pace for 6-7mi?

It would still only be about 50/50 that he'd make the full 6.2 miles.

 

[Juxtatarot]

Shouldn't you just go run a race if you want to run 10K pace for 6-7mi?

If I were to run a 10k, I'd like to try maybe 6:10 pace so this is a little slower. Anyway, I guess I'm more concerned about perceived effort and heart rate.

 

[tri-man 47]

Shouldn't you just go run a race if you want to run 10K pace for 6-7mi?

If I were to run a 10k, I'd like to try maybe 6:10 pace so this is a little slower. Anyway, I guess I'm more concerned about perceived effort and heart rate.

So when do you head to a track for some repeat 400s or 800s?

 

[ChiefD]

Nice 4 mile tempo for me at the park today:

6:20/157

6:15/163

6:19/164

6:13/166

I'd like to stretch these out to 6 or 7 miles but this was the first real tempo run for me in a month so I kept it short.

When you are running your tempos, is that at your race pace?

What race? That's slower than 5k pace (6:00) but faster than half marathon pace (6:30).Edit: that's close to 10k pace although if I ran one, I'd like to be a little faster.

I was just curious about what effort you are putting into a tempo run as compared to where your race paces are. So thanks for equating that for your typical race paces.

I'm still figuring out the proper way to run a tempo run, since someone suggested I get away from the higdon style. So tonight I ran a 4 mile tempo run (actually before I read this), so I'm glad to see the pace I ran was at a good clip. For me at least.

 

[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.

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?).

It depends on the person and their experience in both, but generally speaking running will be higher than cycling. Probably because there are many more runners turned triathlete than cyclists. While this seems counterintuitive, it's because we haven't developed our cycling strength as well as we've developed our hearts, so the limfac (limiting factor) is cycling-specific leg strength.

The highest I've ever gotten my bike HR is 15-25 bpm lower than run max.

Actually it should be the opposite if you're on a trainer. The limiting factor is staying upright. This isn't a worry on a trainer so you can go until you almost pass out without worrying about a mis-step.

If you were on a flat road with no turns or traffic you should be able to match your run hr or slightly exceed it. Leg strength shouldn't be a limiting factor because you can always gear down.

We'll disagree on this but I'd love to see your research.

Just one source: http://www.slowtwitch.com/mainheadings/coachcorn/cyclingrate.html

and I recall endurance planet (don't remember if it was ATC or a guest) which pretty much said the same thing.

Gearing down doesn't help raise my HR too much, even if I'm spinning over 110 my HR isn't going near my runmax.

 

[southeastjerome]

Nigel - You down to meet up with the rest of us on Sunday afternoon?

Do you have a time/place figured out? My day is pretty busy w/ running the kids around but it's possible I could sneak away for a bit...

Sunday, 2 pm, Bukowski Tavern. Check your email, I just saw it myself.

Bukowski's, good choice. Don't use my mug!

 

[southeastjerome]

Running the Boston 5k race on Saturday. I took a few months off from running, but started up a month ago. I've been running the 5k at around 26 minutes without pushing myself too hard. Everyone tells me that I'll run faster during the race. What is a realistic expectation for improvement. I want to get down to an 8 minute mile pace. I've also read that you should not start too fast, but I've also read the opposite that people say to start fast and then just will through it at the end. What is the best approach for my first 5k?

 

[Cold Dead Hands]

Slept through my run time this morning. Normally wake up at 5AM naturally. Woke up at 5 till 6. I hate running at night.

 

[BassNBrew]

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?).

It depends on the person and their experience in both, but generally speaking running will be higher than cycling. Probably because there are many more runners turned triathlete than cyclists. While this seems counterintuitive, it's because we haven't developed our cycling strength as well as we've developed our hearts, so the limfac (limiting factor) is cycling-specific leg strength.

The highest I've ever gotten my bike HR is 15-25 bpm lower than run max.

Actually it should be the opposite if you're on a trainer. The limiting factor is staying upright. This isn't a worry on a trainer so you can go until you almost pass out without worrying about a mis-step.

If you were on a flat road with no turns or traffic you should be able to match your run hr or slightly exceed it. Leg strength shouldn't be a limiting factor because you can always gear down.

We'll disagree on this but I'd love to see your research.

Just one source: http://www.slowtwitch.com/mainheadings/coachcorn/cyclingrate.html

and I recall endurance planet (don't remember if it was ATC or a guest) which pretty much said the same thing.

Gearing down doesn't help raise my HR too much, even if I'm spinning over 110 my HR isn't going near my runmax.

"What I hope to impart is that it isn't set in stone that your heart rates must be 10 or 15 beats lower while on the bike versus running. If you can't get your heart rate up while cycling it's simply because you're a better runner than a cyclist. The idea is not to attempt to raise your heart rate for the heck of it, but to raise the level of your cycling ability so that your well-trained cardiovascular system can get off he bench and into the game."

"Why is hill riding important? Because it forces an athlete to ride at a very high effort level for a sustained period of time. Let's face it, if you're toodling around town on the flats with your friends your pulse isn't going to get up that high, and neither is your sustained power output."

 

[Ned]

 

[Brony]

Nice 4 mile tempo for me at the park today:

6:20/157

6:15/163

6:19/164

6:13/166

I'd like to stretch these out to 6 or 7 miles but this was the first real tempo run for me in a month so I kept it short.

Dang, you're really moving this year.

 

[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.

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?).

It depends on the person and their experience in both, but generally speaking running will be higher than cycling. Probably because there are many more runners turned triathlete than cyclists. While this seems counterintuitive, it's because we haven't developed our cycling strength as well as we've developed our hearts, so the limfac (limiting factor) is cycling-specific leg strength.

The highest I've ever gotten my bike HR is 15-25 bpm lower than run max.

Actually it should be the opposite if you're on a trainer. The limiting factor is staying upright. This isn't a worry on a trainer so you can go until you almost pass out without worrying about a mis-step.

If you were on a flat road with no turns or traffic you should be able to match your run hr or slightly exceed it. Leg strength shouldn't be a limiting factor because you can always gear down.

We'll disagree on this but I'd love to see your research.

Just one source: http://www.slowtwitch.com/mainheadings/coachcorn/cyclingrate.html

and I recall endurance planet (don't remember if it was ATC or a guest) which pretty much said the same thing.

Gearing down doesn't help raise my HR too much, even if I'm spinning over 110 my HR isn't going near my runmax.

"What I hope to impart is that it isn't set in stone that your heart rates must be 10 or 15 beats lower while on the bike versus running. If you can't get your heart rate up while cycling it's simply because you're a better runner than a cyclist. The idea is not to attempt to raise your heart rate for the heck of it, but to raise the level of your cycling ability so that your well-trained cardiovascular system can get off he bench and into the game."

"Why is hill riding important? Because it forces an athlete to ride at a very high effort level for a sustained period of time. Let's face it, if you're toodling around town on the flats with your friends your pulse isn't going to get up that high, and neither is your sustained power output."

I'm missing where that disagrees with what I wrote.

 

[ChiefD]

Good race but dammit, Chiefs. I KNOW you can go faster. If that heart monitor determined that pace the whole race, next time leave in the car. Your heart rate was basically on one line the whole race...through hills and even your kick at the end. I'd like to see an gradual uptick as you struggle to maintain pace. I think you left to some time out on that course.

Well, keep in mind, those are my averages. When I was hitting the meat of those hills, I pushed 181-182. The first 3 mile stretch I hit 186 at one point. I'm sure I left time on the course - we all do at some point. And for me, that's the next step. How much can my body hold up pushing higher paces.

I hear ya. It took me 3 halfs before I figured how to hold a real race pace throughout. I'll I'm saying that you've been running long enough to know what pace your body can handle better than that piece of plastic. I love technology but too much information can be hindrance in a race.

My advice to you and I'm pretty sure I've said this before. Run some shorter races....HARD. Find your breaking point. The pace you can push in 5 and 10ks are the best predictors of what you can do in a half marathon.

Anyways, enjoy a couple...or 12 cold ones today. You've earned it.

Yeah, you are dead on about the 5k and 10k. I need em. Bad.

In addition, I suggest moving away from Higdon tempos. Plugging your data into McMillan's website, he would have you trying tempo workouts like 30 minutes at 8:00 pace (not including warm up or cool down). You've done a great job of building your endurance base so now it's time for more stamina.

Lol. It was you Juxt who suggested getting away from the Higdon tempos. So I had this post in my head last night when I ran my tempo run. First mile was warm up, then tried to run 30 minutes per your suggestion above. So here is what I did:

Mile 1: warm up

Mile 2: 7:27 Pace. 169HR

Mile 3: 8:03 Pace. 172HR

Mile 4-4.6: 8:13 Pace. 173HR

Then cool down. A little short on my 30 minutes, but had to make a pit stop if you know what I mean.

 

[beer 30]

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.

I don't want to vomit.

... but priority #1 is going to be not to puke.

That's the whole point of a 5k right? When did this change?

 

[tri-man 47]

Running the Boston 5k race on Saturday. I took a few months off from running, but started up a month ago. I've been running the 5k at around 26 minutes without pushing myself too hard. Everyone tells me that I'll run faster during the race. What is a realistic expectation for improvement. I want to get down to an 8 minute mile pace. I've also read that you should not start too fast, but I've also read the opposite that people say to start fast and then just will through it at the end. What is the best approach for my first 5k?

I'd say don't make it a discouraging event by flying out of the gates ...don't sprint. But take off at a pace that's somewhat uncomfortable, knowing it will continue to feel harder as the race proceeds. You could try something around an 8 minute mile and see how long you can sustain it ...that could bring you in close to 25 minutes. Good luck! Let us know how it goes.

 

[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.

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.

I don't want to vomit.

... but priority #1 is going to be not to puke.

That's the whole point of a 5k right? When did this change?

well, since this is my first 5k, how would I have any idea the point was to vomit?

and its a Saturday night race, my first, so I don't think I want to be puking in front of the wife and kids as I'm crossing the finish line. I'm not looking to impress anybody with a time in my first race, I just don't want to look like a #######, which I think I would by puking. I will see how many other people are throwing up at the finish line of a 5k. my guess is 0 but I will report back.

 

[Nigel]

Running the Boston 5k race on Saturday. I took a few months off from running, but started up a month ago. I've been running the 5k at around 26 minutes without pushing myself too hard. Everyone tells me that I'll run faster during the race. What is a realistic expectation for improvement. I want to get down to an 8 minute mile pace. I've also read that you should not start too fast, but I've also read the opposite that people say to start fast and then just will through it at the end. What is the best approach for my first 5k?

My approach would be to find something that looks nice from behind and is traveling a little faster than you're comfortable and try to keep up with it.

 

[Ned]

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.

I don't want to vomit.

... but priority #1 is going to be not to puke.

That's the whole point of a 5k right? When did this change?

well, since this is my first 5k, how would I have any idea the point was to vomit?

and its a Saturday night race, my first, so I don't think I want to be puking in front of the wife and kids as I'm crossing the finish line. I'm not looking to impress anybody with a time in my first race, I just don't want to look like a #######, which I think I would by puking. I will see how many other people are throwing up at the finish line of a 5k. my guess is 0 but I will report back.

You're missing the shtick here. You're not going to see hoards of people all yackin' on the side of the finish line chute. The point being that pacing a 5K should lead you to want to barf at the end. Otherwise, you probably left a little something out there on the course. Unless you get lucky on your first shot, I doubt you pace it perfectly. Hell, five years later and I still screw up the pacing.

I say go out early to where you're just a little bit unsure about being able to hold that effort for 3.1mi and then hold on to that as well as you can. If done right, you should be really hurting at the end (the point of the puking posts) and probably have a bit of a fade to your pace as time goes on. As you get stronger from future training, that fade will lessen.

 

[Juxtatarot]

Tri- I'll try to hit the track Sunday. It's usually free. There have been a lot of events on the field in the evenings recently. I can't wait for school to be out for summer.

Chief- Nice job! For both you and me, a half marathon is basically one loooong tempo run. I find running long tempos very important for a successful race both mentally and physically. The site doesn't allow me to link to this directly, but if you go on https://www.mcmillanrunning.com/, enter your recent and goal race times and then hit the "Training Paces" tab, you'll find the paces he suggests for various types of tempo runs and video explanations for each. I highly recommend you watch these.

 

[Nigel]

I've dry heaved at the finish of every 5k I've ever run but don't think I've actually puked. I think that's what we're shooting for here.

 

[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.

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.

I don't want to vomit.

... but priority #1 is going to be not to puke.

That's the whole point of a 5k right? When did this change?

well, since this is my first 5k, how would I have any idea the point was to vomit?

and its a Saturday night race, my first, so I don't think I want to be puking in front of the wife and kids as I'm crossing the finish line. I'm not looking to impress anybody with a time in my first race, I just don't want to look like a #######, which I think I would by puking. I will see how many other people are throwing up at the finish line of a 5k. my guess is 0 but I will report back.

You're missing the shtick here. You're not going to see hoards of people all yackin' on the side of the finish line chute. The point being that pacing a 5K should lead you to want to barf at the end. Otherwise, you probably left a little something out there on the course. Unless you get lucky on your first shot, I doubt you pace it perfectly. Hell, five years later and I still screw up the pacing.

I say go out early to where you're just a little bit unsure about being able to hold that effort for 3.1mi and then hold on to that as well as you can. If done right, you should be really hurting at the end (the point of the puking posts) and probably have a bit of a fade to your pace as time goes on. As you get stronger from future training, that fade will lessen.

although I'm not going to mind leaving something on the course. first race, 5k, I'm just looking to not embarrass myself by doing things like, you know, puking or having to walk the last half mile.

 

[MAC_32]

I've dry heaved at the finish of every 5k I've ever run but don't think I've actually puked. I think that's what we're shooting for here.

I blacked out immediately after my fastest mile in high school. I also yacked immediately after my 2nd fastest 5K in high school too. I finished my fastest one upright though

 

[SFBayDuck]

I've dry heaved at the finish of every 5k I've ever run but don't think I've actually puked. I think that's what we're shooting for here.

I blacked out immediately after my fastest mile in high school. I also yacked immediately after my 2nd fastest 5K in high school too. I finished my fastest one upright though

See this is why I like ultras - you do your puking and blacking out during the race, not after. After is for drinking beer.

 

[ChiefD]

Tri- I'll try to hit the track Sunday. It's usually free. There have been a lot of events on the field in the evenings recently. I can't wait for school to be out for summer.

Chief- Nice job! For both you and me, a half marathon is basically one loooong tempo run. I find running long tempos very important for a successful race both mentally and physically. The site doesn't allow me to link to this directly, but if you go on https://www.mcmillanrunning.com/, enter your recent and goal race times and then hit the "Training Paces" tab, you'll find the paces he suggests for various types of tempo runs and video explanations for each. I highly recommend you watch these.

Thanks juxt. How often are you running tempo runs? Once a week, twice?

 

[Hang 10]

Speaking of 5K's, I've got one this Saturday. Haven't really felt like racing since my heart procedure but I've had this on the books for a while. Training hasn't been great post ablation. My cardio has been garbage honestly...my legs and body are so far ahead of my heart it's not funny. Sometimes I feel like a sports car with a pinto engine under the hood. I thought I'd be 100% back by now. I'm not.

The past week I have started to feel a little bit better though. I've done some aggressive workouts lately and that's been encouraging. Don't know what to expect this Saturday. Would love to get back under 20 minutes but I doubt I'm ready for that.

 

[Ned]

Speaking of 5K's, I've got one this Saturday. Haven't really felt like racing since my heart procedure but I've had this on the books for a while. Training hasn't been great post ablation. My cardio has been garbage honestly...my legs and body are so far ahead of my heart it's not funny. Sometimes I feel like a sports car with a pinto engine under the hood. I thought I'd be 100% back by now. I'm not.

The past week I have started to feel a little bit better though. I've done some aggressive workouts lately and that's been encouraging. Don't know what to expect this Saturday. Would love to get back under 20 minutes but I doubt I'm ready for that.

Yeah, we've heard this before...

 

[BassNBrew]

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?).

It depends on the person and their experience in both, but generally speaking running will be higher than cycling. Probably because there are many more runners turned triathlete than cyclists. While this seems counterintuitive, it's because we haven't developed our cycling strength as well as we've developed our hearts, so the limfac (limiting factor) is cycling-specific leg strength.

The highest I've ever gotten my bike HR is 15-25 bpm lower than run max.

Actually it should be the opposite if you're on a trainer. The limiting factor is staying upright. This isn't a worry on a trainer so you can go until you almost pass out without worrying about a mis-step.

If you were on a flat road with no turns or traffic you should be able to match your run hr or slightly exceed it. Leg strength shouldn't be a limiting factor because you can always gear down.

We'll disagree on this but I'd love to see your research.

Just one source: http://www.slowtwitch.com/mainheadings/coachcorn/cyclingrate.html

and I recall endurance planet (don't remember if it was ATC or a guest) which pretty much said the same thing.

Gearing down doesn't help raise my HR too much, even if I'm spinning over 110 my HR isn't going near my runmax.

"What I hope to impart is that it isn't set in stone that your heart rates must be 10 or 15 beats lower while on the bike versus running. If you can't get your heart rate up while cycling it's simply because you're a better runner than a cyclist. The idea is not to attempt to raise your heart rate for the heck of it, but to raise the level of your cycling ability so that your well-trained cardiovascular system can get off he bench and into the game."

"Why is hill riding important? Because it forces an athlete to ride at a very high effort level for a sustained period of time. Let's face it, if you're toodling around town on the flats with your friends your pulse isn't going to get up that high, and neither is your sustained power output."

I'm missing where that disagrees with what I wrote.

Funny, I was thinking the same thing from my perspective when I read it.

 

[Hang 10]

But this time I'm serious!

Okay, Ned...you want proof? Here's a race pace run I did two weeks ago:

2 mile warmup (20 minutes)

Mile 1 - 6:43 (189 bpm)

Mile 2 - 6:43 (195 bmp!!!)

I blew up so I took a 2 minute rest interval

Mile 3 - 6:49 (190 bpm)

Maxed out at 198 bpm!

Now tell me how well I'll run a 5k?

ETA: Mind you this was half marathon pace for me just a couple months ago.

 

[Ned]

But this time I'm serious!

Okay, Ned...you want proof? Here's a race pace run I did two weeks ago:

2 mile warmup (20 minutes)

Mile 1 - 6:43 (189 bpm)

Mile 2 - 6:43 (195 bmp!!!)

I blew up so I took a 2 minute rest interval

Mile 3 - 6:49 (190 bpm)

Maxed out at 198 bpm!

Now tell me how well I'll run a 5k?

18:19

 

[Hang 10]

But this time I'm serious!

Okay, Ned...you want proof? Here's a race pace run I did two weeks ago:

2 mile warmup (20 minutes)

Mile 1 - 6:43 (189 bpm)

Mile 2 - 6:43 (195 bmp!!!)

I blew up so I took a 2 minute rest interval

Mile 3 - 6:49 (190 bpm)

Maxed out at 198 bpm!

Now tell me how well I'll run a 5k?

18:19

You sonava#####

 

[Juxtatarot]

Tri- I'll try to hit the track Sunday. It's usually free. There have been a lot of events on the field in the evenings recently. I can't wait for school to be out for summer.

Chief- Nice job! For both you and me, a half marathon is basically one loooong tempo run. I find running long tempos very important for a successful race both mentally and physically. The site doesn't allow me to link to this directly, but if you go on https://www.mcmillanrunning.com/, enter your recent and goal race times and then hit the "Training Paces" tab, you'll find the paces he suggests for various types of tempo runs and video explanations for each. I highly recommend you watch these.

Thanks juxt. How often are you running tempo runs? Once a week, twice?

Never more than once a week although I might do some speedwork (intervals) in the same week. I've been lax on them lately, though.

 

[gruecd]

OK, dudes, probably my last check-in before the GF and I leave tomorrow morning for Boston. Went out yesterday afternoon and ran 10 miles at 7:27/mile. I have no idea what marathon pace is going to be, so I don't know if that was too fast or too slow, or what. Oh well.

Looking forward to meeting up with tri, pbm, and hopefully Nigel on Sunday afternoon. Easily the highlight of the weekend.

 

[Juxtatarot]

Steve is running Boston, right?