Ran a 10k - Official Thread (7 Viewers)

[Juxtatarot]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

 

[The Commish]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

No....as it stands, there's no way I would finish in any respectable time. Though this is getting better. I'm now running a couple days outside and one on the treadmill.

 

[Ned]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

No....as it stands, there's no way I would finish in any respectable time. Though this is getting better. I'm now running a couple days outside and one on the treadmill.

Go get a deep tissue/sports massage. Do some yoga.

 

[MAC_32]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

No....as it stands, there's no way I would finish in any respectable time. Though this is getting better. I'm now running a couple days outside and one on the treadmill.

Don't approach it like a race against others. Approach it like a race against yourself. Run as fast as you can in trial one, bench mark set, then go beat that time round #2.

 

[Hang 10]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

No....as it stands, there's no way I would finish in any respectable time. Though this is getting better. I'm now running a couple days outside and one on the treadmill.

Don't approach it like a race against others. Approach it like a race against yourself. Run as fast as you can in trial one, bench mark set, then go beat that time round #2.

Exactly. The first race is a guaranteed PR.

 

[Ned]

I think it's a tough one since Commish has been up front about wanting to maintain a casual running experience. The majority of us here are competitive runners so the first response is to go compete to stay motivated. That may not be what he's after.....

If you're feeling the start of a rut, go change it up. Maybe go find some trails that you can run/hike? Even if you can only run a quarter mile at a time and then hike 3 quarters, it'll be a fun change of pace. This time of year, especially, is an awesome time to be in the woods.

 

[ChiefD]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

No....as it stands, there's no way I would finish in any respectable time. Though this is getting better. I'm now running a couple days outside and one on the treadmill.

Don't approach it like a race against others. Approach it like a race against yourself. Run as fast as you can in trial one, bench mark set, then go beat that time round #2.

Exactly. The first race is a guaranteed PR.

As a wise runner told me once when I started: there will always be someone faster than you. And also, there will also always be someone slower than you.

Get out there and do it. I am a perfect example of a guy who never, ever thought I would run a race. I've never been a guy who likes to work out or exercise in front of other people. I would worry about things like - I look like a complete idiot out here. I run slow, I'm not wearing the right work out gear, etc.

At some point I just said: what the ####. I don't care what these people think. I need to do this to get better and lose weight and feel better for ME. And that was a big turning point in my life.

The race day accomplishment will lift you up to a place you never thought was there. It doesn't matter how you run it, or where you finish - when you cross that finish line I guarantee you will have the biggest smile on your face and you will feel GOOD.

And then you will do another one. You are so close to doing this - just go do it. You've worked your ### off to put yourself in position for your first race. Just go do it.

 

[beer 30]

I think it's a tough one since Commish has been up front about wanting to maintain a casual running experience. The majority of us here are competitive runners so the first response is to go compete to stay motivated. That may not be what he's after.....

If you're feeling the start of a rut, go change it up. Maybe go find some trails that you can run/hike? Even if you can only run a quarter mile at a time and then hike 3 quarters, it'll be a fun change of pace. This time of year, especially, is an awesome time to be in the woods.

Commish, this has you written all over it. Don' let the distance intimidate you, it would be a great run/walk for you at Anne Springs and by July you should be in a lot better shape to take on the distance. Price is right and chances are I'll be there to give you plenty of ####, what's not to like?

https://www.facebook.com/events/1661392760760747/

10.5 mile trail race on the Mill Stone Loop (same course as the Mill Stone 50K). This is the third and final race in the Mill Stone Trail Race Series.

This event is free, but donations will be accepted on PayPal or at the event to cover expenses, which includes the per participant cost to the Greenway. Anything collected over the race expenses will be donated to the charity selected for the event.

Although the race is free, registration is required for the series and for the race waiver. Check back for the link to Active.com.

 

[AAABatteries]

I've been flat on my back for two days. Hurt my back over the weekend and toughed it out Monday but started having bad back spasms. All exercise on hold for a few days. I don't think this had anything to do with my walking/jogging but rather unpacking from our move. I'm hoping by this weekend I can get back out there.

I'm still making progress on the weight loss - down to 208.5 from 240 - 8.5 more to go until phase 1 is over. My plan had been to ramp up the exercise when I get to 200 but I've done so well with the walking/jogging that I won't change much until I hit a plateau. I did my half IM at 169 nine years ago so right now 170 is my ultimate goal.

 

[The Commish]

I think it's a tough one since Commish has been up front about wanting to maintain a casual running experience. The majority of us here are competitive runners so the first response is to go compete to stay motivated. That may not be what he's after.....

If you're feeling the start of a rut, go change it up. Maybe go find some trails that you can run/hike? Even if you can only run a quarter mile at a time and then hike 3 quarters, it'll be a fun change of pace. This time of year, especially, is an awesome time to be in the woods.

Well, I'm still not at a weight that I can think about the competition part. I'm a relatively laid back guy, but when I get to sports or board games even, I get pretty competitive. This has been my downfall in past attempts to giving running a go. I go too fast too quick. I feel like I've psych'd myself out and I now "worry" more than focus on the task at hand. So I read all this stuff in here and wonder if I'll ever get to that sort of running. I know to do it, I have to lose the weight. I'm down about 21 lbs since January, but I have a ways to go yet. I have at least that much plus another 10 that I'd like to lose. Being outside has helped a lot. Those runs seem the quickest, but I'm not recouping as quickly as I was before it seems and that's the tough part for me.

 

[Juxtatarot]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

No....as it stands, there's no way I would finish in any respectable time. Though this is getting better. I'm now running a couple days outside and one on the treadmill.

I'm not sure what you'd consider a "respectable time" but the majority of runners at your typical 5K are casual runners, beginners or walkers. You'd be fine. I would recommend you try one. Who knows? Maybe you'd love it and find it motivating.

I never ran races the first few years that I started running. In hindsight, I wish I did. It would have been nice to know what some of my beginning paces were to compare against now to see how far I've come.

 

[Hang 10]

Really struggling to stay focused the last week or so. My legs constantly feel tired. I feel like I'm going through the motions at this point <_<

I don't recall, have you signed up for any races?

No....as it stands, there's no way I would finish in any respectable time. Though this is getting better. I'm now running a couple days outside and one on the treadmill.

I'm not sure what you'd consider a "respectable time" but the majority of runners at your typical 5K are casual runners, beginners or walkers. You'd be fine. I would recommend you try one. Who knows? Maybe you'd love it and find it motivating.

I never ran races the first few years that I started running. In hindsight, I wish I did. It would have been nice to know what some of my beginning paces were to compare against now to see how far I've come.

I remember feeling a bit intimidated going into my first race...was an 8K. I had never run that far before. I didn't consider myself a "runner" but really just a guy that liked to stay in shape. The day of the race I was really struck by the variety of people that were there. All shapes and ages for sure. That put me at ease and I did fairly well but I do remember getting out kicked by an old man...I'll never forget that.

 

[El Floppo]

I think it's a tough one since Commish has been up front about wanting to maintain a casual running experience. The majority of us here are competitive runners so the first response is to go compete to stay motivated. That may not be what he's after.....

If you're feeling the start of a rut, go change it up. Maybe go find some trails that you can run/hike? Even if you can only run a quarter mile at a time and then hike 3 quarters, it'll be a fun change of pace. This time of year, especially, is an awesome time to be in the woods.

Well, I'm still not at a weight that I can think about the competition part. I'm a relatively laid back guy, but when I get to sports or board games even, I get pretty competitive. This has been my downfall in past attempts to giving running a go. I go too fast too quick. I feel like I've psych'd myself out and I now "worry" more than focus on the task at hand. So I read all this stuff in here and wonder if I'll ever get to that sort of running. I know to do it, I have to lose the weight. I'm down about 21 lbs since January, but I have a ways to go yet. I have at least that much plus another 10 that I'd like to lose. Being outside has helped a lot. Those runs seem the quickest, but I'm not recouping as quickly as I was before it seems and that's the tough part for me.

I don't think the currently successful path you've set up and racing are mutually exclusive.

like others have said, the race is only for you and motivation- you're not actually racing anybody else there. if you're starting to hit a wall with the training, the race is a fantastic motivator and method of self-evaluation.

easier said than done, of course- it took getting injured during training for a big race that finally taught me after many years of running to just dial back that inner competitve voice when somebody passed me (even while on training runs) and keep doing what I needed to do to get me to that race. best thing I learned from that whole training cycle- and kept with me.

 

[SFBayDuck]

Not trying to steal his thunder but Duck's hills are probably a little different than the ones we all typically see. #BADASS

I absolutely love that pic ...all the nice people sitting in their fancy homes, watching their big-screen TVs from a comfy sofa and sipping an iced tea, while up above, a warrior is physically and mentally battling beyond his breaking point in an impossibly tough, ultra run. #howisyourlifedefined

Any of you that are FB friends of his should check out all of them. It epitomizes "gettin after it".Duck, where was this at on the course? Judging from the sun & shadows somewhere around midday? On your way up to aid station #2?

That was at about mile 45, shortly before going into that Aid Station at 46. Talk about uttering one syllable cuss words....

And yes Tri, great pic. I was stoked when I saw them on FB, because I didn't even notice the photographer and it was the most unique part of the course. And several times during the day I looked down at those McMansions of Silicon Valley thinking about what we were all doing up on the hills above them while they just went about their normal lives.

As for the walking topic, you all know I'm a big fan. In anything long, I'm power hiking almost every hill I see. I do some harder, shorter efforts in training that include running hills, but as power hiking is race-specific for me I practice that a lot. I don't have a pre-planned run/walk strategy, it's all about taking what the course gives you. But I think if I were to do a road marathon, I'd probably incorporate it on a planned basis as it just would fit what I do and how I train and run.

 

[Ned]

Well, damn. My first recovery run after the 50K felt great. Quads got a little crispy at the end, but my energy felt awesome. 5mi @ 8:53/136

Feeling really motivated about getting going on my training cycle for the Via Marathon in Sept.

 

[SFBayDuck]

Speaking of 50ks, Mike Wardian just set a world record last night during the Hoka sales meeting. On a treadmil. 2:59:49

 

[FUBAR]

Felt like absolute crap today. in the pool, slow. Felt like swimming through gel. Even during the massage, felt like hot garbage. Not sick, just a general whole body soreness. Probably due to poor sleep the last couple nights.

 

[tri-man 47]

Speaking of 50ks, Mike Wardian just set a world record last night during the Hoka sales meeting. On a treadmil. 2:59:49

 

[AAABatteries]

So, laying on my back the last two days I've had a lot of time to think and reflect. I wish I had maintained the training I started 10 years ago - I could only imagine where I would be today. But I didn't allow myself to think about that too long - it's in the past and I can't do anything about but I'm more determined now to try and get back to where I was.

I've also been reading this thread more and today I owe a big thank you to you guys - I've already mentioned the motivation provided but today I found something I had been looking for for a few years - the result of my half IM in 2006. I had emailed folks a few times to find it, as I had lost it over the years, and kept being told they didn't have them or were not posted. Until I did a couple of 5ks with my wife last year I hadn't done any racing. I saw that several of you mentioned the Athlinks website so I decided to look there today and I found it! It was weird to see my name on there - even if you have to go to almost the last page to find it. So, thank you guys for the continued motivation and for helping me find that site.

 

[BassNBrew]

I think it's a tough one since Commish has been up front about wanting to maintain a casual running experience. The majority of us here are competitive runners so the first response is to go compete to stay motivated. That may not be what he's after.....

If you're feeling the start of a rut, go change it up. Maybe go find some trails that you can run/hike? Even if you can only run a quarter mile at a time and then hike 3 quarters, it'll be a fun change of pace. This time of year, especially, is an awesome time to be in the woods.

Well, I'm still not at a weight that I can think about the competition part. I'm a relatively laid back guy, but when I get to sports or board games even, I get pretty competitive. This has been my downfall in past attempts to giving running a go. I go too fast too quick. I feel like I've psych'd myself out and I now "worry" more than focus on the task at hand. So I read all this stuff in here and wonder if I'll ever get to that sort of running. I know to do it, I have to lose the weight. I'm down about 21 lbs since January, but I have a ways to go yet. I have at least that much plus another 10 that I'd like to lose. Being outside has helped a lot. Those runs seem the quickest, but I'm not recouping as quickly as I was before it seems and that's the tough part for me.

Hoka One One

 

[Hang 10]

Speaking of 50ks, Mike Wardian just set a world record last night during the Hoka sales meeting. On a treadmil. 2:59:49

Didn't he just set the record just a few months ago? I guess someone saw all the publicity he got and one upped him?

 

[BassNBrew]

As a wise runner told me once when I started: there will always be someone faster than you. And also, there will also always be someone slower than you.

I disproved that about 8 years ago at the Tour de Gaps. I finished DFL. Something like 80 started the event and I was the last finisher in 27th place. They were carting people off the course in pickups (bike event) due to the heat. When I finished they were giving two dudes ice baths. This also the event where I learned the spoils and good eats go to the fast people. The slow people get the leftover crumbs.

 

[FUBAR]

Speaking of 50ks, Mike Wardian just set a world record last night during the Hoka sales meeting. On a treadmil. 2:59:49

nice time but what incline?

 

[FUBAR]

As a wise runner told me once when I started: there will always be someone faster than you. And also, there will also always be someone slower than you.

I disproved that about 8 years ago at the Tour de Gaps. I finished DFL. Something like 80 started the event and I was the last finisher in 27th place. They were carting people off the course in pickups (bike event) due to the heat. When I finished they were giving two dudes ice baths. This also the event where I learned the spoils and good eats go to the fast people. The slow people get the leftover crumbs.

53 people were slower than you.

reminds me of a joke

What do they call the guy who finished last in his class in medical school?

Doctor

 

[Sand]

As a wise runner told me once when I started: there will always be someone faster than you. And also, there will also always be someone slower than you.

I disproved that about 8 years ago at the Tour de Gaps. I finished DFL. Something like 80 started the event and I was the last finisher in 27th place. They were carting people off the course in pickups (bike event) due to the heat. When I finished they were giving two dudes ice baths. This also the event where I learned the spoils and good eats go to the fast people. The slow people get the leftover crumbs.

30% finishers? Ouch.

 

[BassNBrew]

As a wise runner told me once when I started: there will always be someone faster than you. And also, there will also always be someone slower than you.

I disproved that about 8 years ago at the Tour de Gaps. I finished DFL. Something like 80 started the event and I was the last finisher in 27th place. They were carting people off the course in pickups (bike event) due to the heat. When I finished they were giving two dudes ice baths. This also the event where I learned the spoils and good eats go to the fast people. The slow people get the leftover crumbs.

30% finishers? Ouch.

http://www.mapmyride.com/routes/view/3726496

I had 100+ degrees on my bike computer. Probably 95 degrees in the shade on a typical humid August day. Ride started around 10am as I recall. I used to love the heat. About a 1/2 from the top of the second big climb I got off the bike and sat for 5 minutes. Probably a touch of heat exhaustion/stroke. I've never been able to handle the heat since then. I was riding well back then and in the lead group until I got shed towards the top of the the first climb. Even after the sit I was probably in the top half. Did lose any many more spots, attrition whittled any everyone behind me.

I thought it would be a straight forward ride, ended up being one of the toughest.

 

[SFBayDuck]

Speaking of 50ks, Mike Wardian just set a world record last night during the Hoka sales meeting. On a treadmil. 2:59:49

Didn't he just set the record just a few months ago? I guess someone saw all the publicity he got and one upped him?

I think he might have just broken his own record. The dude is just a machine, nobody races as often as he does at that level.

 

[The Commish]

I think it's a tough one since Commish has been up front about wanting to maintain a casual running experience. The majority of us here are competitive runners so the first response is to go compete to stay motivated. That may not be what he's after.....

If you're feeling the start of a rut, go change it up. Maybe go find some trails that you can run/hike? Even if you can only run a quarter mile at a time and then hike 3 quarters, it'll be a fun change of pace. This time of year, especially, is an awesome time to be in the woods.

Well, I'm still not at a weight that I can think about the competition part. I'm a relatively laid back guy, but when I get to sports or board games even, I get pretty competitive. This has been my downfall in past attempts to giving running a go. I go too fast too quick. I feel like I've psych'd myself out and I now "worry" more than focus on the task at hand. So I read all this stuff in here and wonder if I'll ever get to that sort of running. I know to do it, I have to lose the weight. I'm down about 21 lbs since January, but I have a ways to go yet. I have at least that much plus another 10 that I'd like to lose. Being outside has helped a lot. Those runs seem the quickest, but I'm not recouping as quickly as I was before it seems and that's the tough part for me.

Hoka One One

Giving it another shot today. I'm at a point where I feel no real obligation to buy from these people. They don't seem to be the reliable sort. If they aren't open, I'm going all the way over to ballantyne. I feel like I'm teetering here.

 

[MAC_32]

Sometimes you have to give the finger to your schedule and listen to your body. I had slow miles, determine number the day of on the calendar yesterday, but I just did not have it. Went back and forth about it all day before I just said F it and skipped sometime last night. A good night of sleep and I feel re-energized today. Going to stick with my normally scheduled lift over lunch then head out to the trails and try to bang out an hour of them after work.

 

[tri-man 47]

I'm tentatively planning a marathon for mid November. I ran 150 miles last month. At this point I've got no idea what plan to use. Any thoughts on getting me to Boston.

TIA

Hang 10 - I'm not recalling if you've raced a HM, and if so, what the time was. Using Steve's detailed analysis of the HM-to-marathon conversion, you would need to be able to run a HM at about 87-88 minutes. That converts to a potential sub-3:10 marathon, which you'd currently need for Boston. Actually, the way the past two years have gone, you'd need to be sub-3:09. The conversion used was 2.15, which is a high-end (optimistic) assumption. A 2.20 conversion calls for an 86 minute HM. So that's the math behind your effort. So again, where are you at in terms of HMs?

 

[Ned]

I found Steve's post on that (shockingly, that new google search forum function works surprisingly well. https://forums.footballguys.com/forum/index.php?/topic/302486-ran-a-10k-in-june/?p=16498910

I updated mine in the quote based on last year. Anyone else have updates to make? pbm, what's yours?

I saw this come up in another forum as well and did an analysis to debunk this rule. I have been convinced for years that this only applies to the truely elite or truely sub-elite that are extremely slow-twitched, or just people who sandbagged their HMs.

I also came up with a simple but slightly more realistic conversation ratio - just divide your full-marathon by half-marathon. (or multiply your HM by 2.15-2.20, see results below)

Group 1: The fastest marathoners ever:

Haile Gebrselassie - 58:55 / 2:03:59 (2.104)
Geoff Mutai - 58:58 / 2:03:02*/2:04:15 (2.086 / 2.107, *Boston 2012, not WR eligible)
Patrick Makau - 58:52 / 2:03:38 (2.100)
Wilson Kipsang - 58:59 / 2:03:23 (2.092)

Group 2: The fastest American marathoners currently:

Meb keflezighi - 61:00 / 2:09:08 (2.117) Never really ran a fast course or time trial type race at his prime.

Dathan Ritzenhein - 60:00 / 2:07:47 (2.130)

Ryan Hall - 59:43 / 2:04:53*/2:06:17 (2.091 / 2.115)

Abdi Abdirahman - 61:07 / 2:08:56 (2.110)

Group 3: A bunch of 2:20-2:40 friends/rivals:

1) 65:45 / 2:21:30 (2.152)

2) 68:57 / 2:29:54 (2.174)

3) 69:01 / 2:27:30 (2.138)

4) 70:54 / 2:31:00 (2.130)

5) 71:30 / 2:31:00 (2.111)

6) 75:30 / 2:44 (2.172)

7) 78:30 / 2:48:30 (2.146)

Group 4: A few samples from this thread:

1) Juxt - 86 / 3:06 (2.16)

2) Gruecd -87:01 / 2:59:48 (2.07) *Sandbagged the half for sure*

3) Ned - 92:53 / 3:31:20 (2.38) *Marathon was a bad day* 87:10 / 3:09:02 (2.17)

4) Tri - 91:32 / 3:33:29 (2.33)

5) Worrie - 1:42 / 4:02 (2.37)

I think a few things I am seeing is that the ratio is impacted a lot by overall training mileage, and whether you were destined to be a marathoner in the first place. I do believe that most people with sufficient training and optimal pacing can get their ratio down to the 2.15-2.25 range. (unfortunately that converts to about 13.5-22.5 min for the average 90-min half guy). I think most of you have BQs in the 3:15-3:20 range, so you should be able to get there within another marathon-specific cycle or two.. (talking mainly about Ned/Tri).

 

[Hang 10]

I'm tentatively planning a marathon for mid November. I ran 150 miles last month. At this point I've got no idea what plan to use. Any thoughts on getting me to Boston.

TIA

Hang 10 - I'm not recalling if you've raced a HM, and if so, what the time was. Using Steve's detailed analysis of the HM-to-marathon conversion, you would need to be able to run a HM at about 87-88 minutes. That converts to a potential sub-3:10 marathon, which you'd currently need for Boston. Actually, the way the past two years have gone, you'd need to be sub-3:09. The conversion used was 2.15, which is a high-end (optimistic) assumption. A 2.20 conversion calls for an 86 minute HM. So that's the math behind your effort. So again, where are you at in terms of HMs?

Ran two halfs last year in 89 minutes. The quality of my training leading up to these races definitely lacking though. The first one I was coming of a bad case of runners knee after my 50K and the second one, I ran with basically no speed or tempo work because I was worried about aggravating my arrhythmia.

I've definitely been better at races in the 5K - 10K range the past couple years. My speed and fitness have been pretty good but I think my cardio has been lacking. I know that has to improve this year to have a real shot at a BQ.

 

[pbm107]

I'm 2.124 (3:07:23/1:28:12).

 

[Sand]

As a wise runner told me once when I started: there will always be someone faster than you. And also, there will also always be someone slower than you.

I disproved that about 8 years ago at the Tour de Gaps. I finished DFL. Something like 80 started the event and I was the last finisher in 27th place. They were carting people off the course in pickups (bike event) due to the heat. When I finished they were giving two dudes ice baths. This also the event where I learned the spoils and good eats go to the fast people. The slow people get the leftover crumbs.

30% finishers? Ouch.

http://www.mapmyride.com/routes/view/3726496

I had 100+ degrees on my bike computer. Probably 95 degrees in the shade on a typical humid August day. Ride started around 10am as I recall. I used to love the heat. About a 1/2 from the top of the second big climb I got off the bike and sat for 5 minutes. Probably a touch of heat exhaustion/stroke. I've never been able to handle the heat since then. I was riding well back then and in the lead group until I got shed towards the top of the the first climb. Even after the sit I was probably in the top half. Did lose any many more spots, attrition whittled any everyone behind me.

I thought it would be a straight forward ride, ended up being one of the toughest.

That profile looks hard, but not stupid, everyone drops out hard. Pack in a suck index of 160 and it, well, sucks.

 

[Juxtatarot]

I'm tentatively planning a marathon for mid November. I ran 150 miles last month. At this point I've got no idea what plan to use. Any thoughts on getting me to Boston.

TIA

Hang 10 - I'm not recalling if you've raced a HM, and if so, what the time was. Using Steve's detailed analysis of the HM-to-marathon conversion, you would need to be able to run a HM at about 87-88 minutes. That converts to a potential sub-3:10 marathon, which you'd currently need for Boston. Actually, the way the past two years have gone, you'd need to be sub-3:09. The conversion used was 2.15, which is a high-end (optimistic) assumption. A 2.20 conversion calls for an 86 minute HM. So that's the math behind your effort. So again, where are you at in terms of HMs?

Ran two halfs last year in 89 minutes. The quality of my training leading up to these races definitely lacking though. The first one I was coming of a bad case of runners knee after my 50K and the second one, I ran with basically no speed or tempo work because I was worried about aggravating my arrhythmia.

I've definitely been better at races in the 5K - 10K range the past couple years. My speed and fitness have been pretty good but I think my cardio has been lacking. I know that has to improve this year to have a real shot at a BQ.

If you are diligent with training and stay healthy, I think a BQ is certainly obtainable for you.

 

[TheWalkmen]

Yesterday I had a nice 5 mile run at 7:40 a mile with the following splits: 7:47; 7:46; 7:46; 7:43; 7:18. The last 1/4 mile I was running at a pretty good clip. My goal this yr is a 1/2 marathon at 7:30. I guess I need to develop some sort of plan as I've just been winging it.

It was my best time for a run >= 5 miles so that was exciting. I'm also now at 30.1 miles so far for May, which is greater than my Jan, Feb, and Mar totals and I will surpass my Apr total of 42.2. It sounds like if I want to get in really good shape I need to be at like 2-3X my May run rate. Geezus that's a lot of miles, not sure how you guys do it.

 

[gruecd]

Well, damn. My first recovery run after the 50K felt great. Quads got a little crispy at the end, but my energy felt awesome. 5mi @ 8:53/136

Feeling really motivated about getting going on my training cycle for the Via Marathon in Sept.

Awesome. I'm hoping to get out there for an easy 5-miler of my own after work today.

-------------------

Everybody - Thanks for all of the kind words regarding the 50K. Despite what everyone says, Ned is a great guy, and it was fun hanging out all weekend. I'm not going to write a race report of my own (because really, what else would I say), but needless to say it was a great experience on the trails, and I'm left feeling motivated to train for another fast marathon this fall.

P.S. The constant "So what?" was only mildly annoying.

 

[Hang 10]

Question about aerobic training...

So, my target is to stay under 150 BPM. Is it better to run faster at 149 or slower at a 140? Does it make a difference?

 

[tri-man 47]

I'm tentatively planning a marathon for mid November. I ran 150 miles last month. At this point I've got no idea what plan to use. Any thoughts on getting me to Boston.

Hang 10 - I'm not recalling if you've raced a HM, and if so, what the time was. Using Steve's detailed analysis of the HM-to-marathon conversion, you would need to be able to run a HM at about 87-88 minutes. That converts to a potential sub-3:10 marathon, which you'd currently need for Boston. Actually, the way the past two years have gone, you'd need to be sub-3:09. The conversion used was 2.15, which is a high-end (optimistic) assumption. A 2.20 conversion calls for an 86 minute HM. So that's the math behind your effort. So again, where are you at in terms of HMs?

Ran two halfs last year in 89 minutes. The quality of my training leading up to these races definitely lacking though. The first one I was coming of a bad case of runners knee after my 50K and the second one, I ran with basically no speed or tempo work because I was worried about aggravating my arrhythmia.

I've definitely been better at races in the 5K - 10K range the past couple years. My speed and fitness have been pretty good but I think my cardio has been lacking. I know that has to improve this year to have a real shot at a BQ.

If you are diligent with training and stay healthy, I think a BQ is certainly obtainable for you.

I agree that it's obtainable. Hang 10, you might run another HM or two as a reality check/confidence builder regarding 87-88 minutes. Even then, the challenge will be converting that into a comparable marathon. That consists of both pursuing the appropriate training as well as building marathon experience ...and staying healthy ...and having a good race day. But again, it's achievable!

(By the way, I have Steve's analysis stored in a Word doc, so I can access it at any time. I'll update it for the current info.)

 

[The Commish]

I think it's a tough one since Commish has been up front about wanting to maintain a casual running experience. The majority of us here are competitive runners so the first response is to go compete to stay motivated. That may not be what he's after.....

If you're feeling the start of a rut, go change it up. Maybe go find some trails that you can run/hike? Even if you can only run a quarter mile at a time and then hike 3 quarters, it'll be a fun change of pace. This time of year, especially, is an awesome time to be in the woods.

Well, I'm still not at a weight that I can think about the competition part. I'm a relatively laid back guy, but when I get to sports or board games even, I get pretty competitive. This has been my downfall in past attempts to giving running a go. I go too fast too quick. I feel like I've psych'd myself out and I now "worry" more than focus on the task at hand. So I read all this stuff in here and wonder if I'll ever get to that sort of running. I know to do it, I have to lose the weight. I'm down about 21 lbs since January, but I have a ways to go yet. I have at least that much plus another 10 that I'd like to lose. Being outside has helped a lot. Those runs seem the quickest, but I'm not recouping as quickly as I was before it seems and that's the tough part for me.

Hoka One One

Giving it another shot today. I'm at a point where I feel no real obligation to buy from these people. They don't seem to be the reliable sort. If they aren't open, I'm going all the way over to ballantyne. I feel like I'm teetering here.

It's ON!!!!!!! Mission accomplished. Just walking in these things I could tell they would be nothing but a benefit. Excited to give them a whirl. Wasn't a big fan of the price tag, but I paid it anyway. Didn't want to face the wrath of my FFA brethren!!

 

[Juxtatarot]

As far as training goes, there was one big takeaway for me from my 5K last weekend. When I crossed the finish line, my HR was up to 182. That's about what my max has been in the past but my heart rate has been so low recently and I've had such a hard time getting into the 170s during training. I had some concerns that my new monitor was reading correctly. Reaching my max (or very close) again makes me think that it's indeed accurate.

So, using that 182 as my max and analyzing a run last night (8.25 miles/7:03 pace/139 avg. HR), that has me at 76% of max at that pace. McMillan states easy runs should be around 75%, so that puts me in a good place to start marathon training since my marathon goal pace is 6:52.

 

[Ned]

I see what you did there.

 

[pbm107]

I am still trying to process the "7:03 pace/139 avg. HR), that has me at 76% of max at that pace."

 

[Sand]

I am still trying to process the "7:03 pace/139 avg. HR), that has me at 76% of max at that pace."

My brain rejected it. Forcefully.

 

[Hang 10]

7.4 miles @ 8:51 pace & 148 BPM average.

 

[FUBAR]

I am still trying to process the "7:03 pace/139 avg. HR), that has me at 76% of max at that pace."

My brain rejected it. Forcefully.

Oh yeah? I got 3:01 / mile at 133bpm.

juxt is an animal.

Felt much better today. My 6yo had field day and with the day off work I was happy to go. There were maybe 8 parents out of 5 classes, so he felt special that I was there. Had a blast.

then, 45 mile ride. 40 minutes easy, then intervals of 15 minutes until the end. brick tomorrow should put me at 225 miles on the bike this week, with 2 weeks until raleigh.

 

[tri-man 47]

As far as training goes, there was one big takeaway for me from my 5K last weekend. When I crossed the finish line, my HR was up to 182. That's about what my max has been in the past but my heart rate has been so low recently and I've had such a hard time getting into the 170s during training. I had some concerns that my new monitor was reading correctly. Reaching my max (or very close) again makes me think that it's indeed accurate.

So, using that 182 as my max and analyzing a run last night (8.25 miles/7:03 pace/139 avg. HR), that has me at 76% of max at that pace. McMillan states easy runs should be around 75%, so that puts me in a good place to start marathon training since my marathon goal pace is 6:52.

Wait, wait, wait ...you're running 7:03's "easy" (indicated by HR) and your marathon goal is 6:52? An eleven second differential? If that 7:03 is correct, then it seems you should be lowering that marathon goal!

 

[Hang 10]

As far as training goes, there was one big takeaway for me from my 5K last weekend. When I crossed the finish line, my HR was up to 182. That's about what my max has been in the past but my heart rate has been so low recently and I've had such a hard time getting into the 170s during training. I had some concerns that my new monitor was reading correctly. Reaching my max (or very close) again makes me think that it's indeed accurate.

So, using that 182 as my max and analyzing a run last night (8.25 miles/7:03 pace/139 avg. HR), that has me at 76% of max at that pace. McMillan states easy runs should be around 75%, so that puts me in a good place to start marathon training since my marathon goal pace is 6:52.

Wait, wait, wait ...you're running 7:03's "easy" (indicated by HR) and your marathon goal is 6:52? An eleven second differential? If that 7:03 is correct, then it seems you should be lowering that marathon goal!

That's what I was thinking. If his easy pace is 7 flat than he's sandbanging all his races.

 

[Hang 10]

Question about aerobic training...

So, my target is to stay under 150 BPM. Is it better to run faster at 149 or slower at a 140? Does it make a difference?

Anyone?

 

[Juxtatarot]

As far as training goes, there was one big takeaway for me from my 5K last weekend. When I crossed the finish line, my HR was up to 182. That's about what my max has been in the past but my heart rate has been so low recently and I've had such a hard time getting into the 170s during training. I had some concerns that my new monitor was reading correctly. Reaching my max (or very close) again makes me think that it's indeed accurate.

So, using that 182 as my max and analyzing a run last night (8.25 miles/7:03 pace/139 avg. HR), that has me at 76% of max at that pace. McMillan states easy runs should be around 75%, so that puts me in a good place to start marathon training since my marathon goal pace is 6:52.

Wait, wait, wait ...you're running 7:03's "easy" (indicated by HR) and your marathon goal is 6:52? An eleven second differential? If that 7:03 is correct, then it seems you should be lowering that marathon goal!

That's what I was thinking. If his easy pace is 7 flat than he's sandbanging all his races.

My perceived effort seems worse than what my heart rate predicts. For that run, I wouldn't say it was difficult but it was certainly on the harder edge of easy. It was also 50 degrees and I took Sunday and Monday off (and ran just 5 mile Tuesday) so I was reasonably well rested and conditions were favorable. As summer kicks in and I'm increasing my weekly mileage, I assume my heart rate will go back up some.

My HR was higher last year and I've only raced 2 5Ks this year. I'm not sandbagging.

Still, though, obviously it's a good sign.