Juxtatarot
Footballguy
Congrats on the AG award, Brony! I know you're only going to get faster and faster now that you're healthy!
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Ran a 10k - Official Thread (9 Viewers)
- Thread starter Ned
- Start date
tri-man 47
Footballguy
Chi-Town Half Marathon
1:43:30ish, 7:52/mile, 167 avg. HR
2nd of 22 in AG
I swear, this race has a curse about it. Two years ago, the volunteers sent many the 10K runners on a reverse loop of the course, which messed up the results. Today, as we were about to go through an underpass (under Lake Shore Drive), a volunteer was shouting that a water main had broken and the tunnel was filling with water ..and it's quite a long tunnel. Some runners headed south (bad idea; adds a mile), many plowed through the cold water; I detoured north and caught another underpass that generally kept me on course, though it added about .15 miles. My above time is roughly for 13.1.
The morning routine was fine. I thought I'd feel kind of beat up after 4 hours of yard work yesterday, but I felt good. It was a good day for racing: Temps moving from the high 30s into the 40s, a moderate wind, and full sunshine. The Chicago lakefront course is very flat.
The race was a success: I wanted to test the ankle, and it held up OK - some soreness/stiffness during the race, but it's not bad now. I wanted to push a steady effort throughout and not necessarily max out (a max effort would put the avg. HR at or above 170). I was hoping to run 8:00/mile or better and was very pleased with the pace. And of course, I wanted to place in the AG because that's what medal mongers do.
Mile 1: 7:53, 153 HR
Mile 2: 7:40, 163
Mile 3: 8:01, 164 (with the pause and redirect)
Mile 4: 7:41, 166
Mile 5: 7:44, 167
Mile 6: 7:49, 167
Mile 7: 7:53, 168
Mile 8: 7:57, 168
Mile 9: 7:53, 169
Mile 10: 8:00, 171
Mile 11: 8:01, 172
Mile 12: 7:58, 172
Mile 13: 7:49, 176
Last .1: 7:32, 179
There were a number of points in the race where I thought about pushing harder, but with the interrupted training and ankle soreness, I instead held back and, on many occasions, just followed the spandex and swinging ponytail in front of me.
Anyway, on the taper!
1:43:30ish, 7:52/mile, 167 avg. HR
2nd of 22 in AG
I swear, this race has a curse about it. Two years ago, the volunteers sent many the 10K runners on a reverse loop of the course, which messed up the results. Today, as we were about to go through an underpass (under Lake Shore Drive), a volunteer was shouting that a water main had broken and the tunnel was filling with water ..and it's quite a long tunnel. Some runners headed south (bad idea; adds a mile), many plowed through the cold water; I detoured north and caught another underpass that generally kept me on course, though it added about .15 miles. My above time is roughly for 13.1.
The morning routine was fine. I thought I'd feel kind of beat up after 4 hours of yard work yesterday, but I felt good. It was a good day for racing: Temps moving from the high 30s into the 40s, a moderate wind, and full sunshine. The Chicago lakefront course is very flat.
The race was a success: I wanted to test the ankle, and it held up OK - some soreness/stiffness during the race, but it's not bad now. I wanted to push a steady effort throughout and not necessarily max out (a max effort would put the avg. HR at or above 170). I was hoping to run 8:00/mile or better and was very pleased with the pace. And of course, I wanted to place in the AG because that's what medal mongers do.
Mile 1: 7:53, 153 HR
Mile 2: 7:40, 163
Mile 3: 8:01, 164 (with the pause and redirect)
Mile 4: 7:41, 166
Mile 5: 7:44, 167
Mile 6: 7:49, 167
Mile 7: 7:53, 168
Mile 8: 7:57, 168
Mile 9: 7:53, 169
Mile 10: 8:00, 171
Mile 11: 8:01, 172
Mile 12: 7:58, 172
Mile 13: 7:49, 176
Last .1: 7:32, 179
There were a number of points in the race where I thought about pushing harder, but with the interrupted training and ankle soreness, I instead held back and, on many occasions, just followed the spandex and swinging ponytail in front of me.
Anyway, on the taper!
SFBayDuck
Footballguy
SFBayDuck
Footballguy
Still dealing with my knee, it's been a tough few weeks. I only ran twice last week for a total of 10 miles, although this week has been a little better. Five flat on Monday was fine, but trying to run on Tuesday up a moderate incline and there was pain so I called it at a mile and a half and ran/walked back to the car. Took Wed off, Thursday hiked for 4 miles, Friday ran 6 flat and today it was 10 flat.
I can really tell I've de-trained a bit in the past 3 weeks. My last long run was 20+ miles on the 15th, three weeks ago, and 4 weeks ago was that really good (for me) 50K. Today's 10, considering it was easy and on flat fire roads and trails, felt much harder than it should have.
I see my PT on Tuesday, we'll see what comes of that.
I can really tell I've de-trained a bit in the past 3 weeks. My last long run was 20+ miles on the 15th, three weeks ago, and 4 weeks ago was that really good (for me) 50K. Today's 10, considering it was easy and on flat fire roads and trails, felt much harder than it should have.
I see my PT on Tuesday, we'll see what comes of that.
ghostguy123
Footballguy
and go where?? Jesus it SNOWED last night.
I can go to the outdoor YMCA in Perry, but it has got to be nothing but mush right now
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Juxtatarot
Footballguy
Congrats on yet another medal, Tri-man! I'm glad it wasn't too windy. It was pretty gusty out by me and I thought about you and Brony.
MAC_32
Footballguy
It was 59 and sunny yesterday afternoon. I was dripping in sweat by the end. It's muddy out there but if I can run 7 miles without getting cold feet from it then it's fine.If it isn't too cold for mid 50's female clients then it isn't too cold for you ;-)
Sand
Footballguy
Peddlin' Century complete - 103 miles in 5:02. 20.5mph average roughly. Supposed to be a flat course, but it ended up having 5000ft of climbing, so lots more hills than I expected. I was the third finisher on the road (so podium, I guess?).
Most importantly I ended up with 184 average watts for the ride (and managed to hold 200 even for the first 2 hours). That is a pretty darn strong effort for me. In fact looking back I haven't put out that kind of power for a century ever. (hey BnB - this was about 20 more watts than BSG last year).
I need to rent a new set of legs. Mine are about done.
Most importantly I ended up with 184 average watts for the ride (and managed to hold 200 even for the first 2 hours). That is a pretty darn strong effort for me. In fact looking back I haven't put out that kind of power for a century ever. (hey BnB - this was about 20 more watts than BSG last year).
I need to rent a new set of legs. Mine are about done.
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tri-man 47
Footballguy
ghostguy123
Footballguy
I worked 28 hours wednesday/thursday, then it was 35 or so all day today, after snowing last night.
Treadmill fine for now..................but hating it more every day
Sand
Footballguy
beer 30
Footballguy
Jeez there was some racing going on up in here today! Nice job brony, tri & Sand! Sorry to hear about you still battling the knee Duck, don't you have a 100 this fall you should be kicking off training for?
Final Quest 5k
Aptly named now that I look at it. This was the culmination of a couch to 5k program I started at our church back in late January. Very proud of the group that stuck with it. We started out with all kinds of interest but when the proverbial rubber hits the road quite a few bailed. There were 10 racers with me today and they were all over the place goal wise. We had two 1st place AG awards so pretty happy about that although one of them was by an ultra buddy who doesn't have a lot of competition as he's over 60 but I'm still claiming it for the group. I wasn't going to post any pics of me running like some of you have been but as luck would have it, two of the best pics of me running were taken today.
Ultra friend snapped this pic of me running alongside a almost deaf & almost blind friend of mine right at the finish, ignore me being a #####. I stayed with her the whole race because she has no depth perception so any little undulation in the road or small pothole causes her to lose her balance. On top of the she has a cochlear implant but with the outside noise, the wind and just trying to run & talk it was very difficult to communicate at times. She did great though, this was right as we neared the finish line. I told her she had to save enough to be able to run across the finish line so with about a 1/4 mile left we picked up the pace but as we rounded the final corner she was gassed and started walking. Unfortunately she couldn't see that the finish line was right there so I was yelling like a mad man until she understood and started running again. I dropped her off at the line making sure not to cross because I had to go back to get our last runner.
This is us finishing up her first 5k at the age of 60. I was worried she wasn't going to make it but she had a goal of 50 minutes and we came in at 48 & change. Her son will be running Boston with some of you and he met us with about 1/4 mile to go and ran her in with us. Pretty awesome moment for everyone and I gotta say one of the coolest things I've been able to be a part of as a runner. I've always enjoyed helping/coaching and seeing a smile like that, well I don't know how to top it.
I mentioned the name of the race earlier, the Final Quest. As some of you might remember I hurt my knee at the end of February and haven't been running at all since. I finally saw the ortho last week and the xrays of my knees were pretty depressing. I know I tore something in it but the side by side comparison between my & good bad knee is stark. My right knee is essentially bone on bone on about a 1/4 of it. The doc looked at it and couldn't understand how I was running 35-40 mile weeks pain free with it being as bad as it is. He followed that by saying my running days are probably done. I have an MRI on the 22nd to really illuminate what all needs to be done but it won't fix the major problem. My knee is still in good enough shape that it doesn't warrant replacement and frankly, it doesn't hurt. It just feels incredibly unstable but that is due more to the tear than the bone issue. I've been pretty messed up about it since my appointment so this last race was kind of nice finish I guess. It felt so good to run again today, I didn't realize how much I missed it but even jogging with this group at a 14 minute pace was great. I just wanted to keep going.
I've told a handful of my running buddies around here that have asked but for the most part kept it to myself. I'm kind of lost right now, throwing myself back into lifting again as something to fill the void. I'm going to start some stationary bike work this week just to do something to keep my cardio up and then I don't know...the summer will be rehabbing the knee after surgery and then figuring out whats next. If you've gotten this far, thanks. That's why I keep coming back to this thread, you guys are the best.
Final Quest 5k
Aptly named now that I look at it. This was the culmination of a couch to 5k program I started at our church back in late January. Very proud of the group that stuck with it. We started out with all kinds of interest but when the proverbial rubber hits the road quite a few bailed. There were 10 racers with me today and they were all over the place goal wise. We had two 1st place AG awards so pretty happy about that although one of them was by an ultra buddy who doesn't have a lot of competition as he's over 60 but I'm still claiming it for the group. I wasn't going to post any pics of me running like some of you have been but as luck would have it, two of the best pics of me running were taken today.
Ultra friend snapped this pic of me running alongside a almost deaf & almost blind friend of mine right at the finish, ignore me being a #####. I stayed with her the whole race because she has no depth perception so any little undulation in the road or small pothole causes her to lose her balance. On top of the she has a cochlear implant but with the outside noise, the wind and just trying to run & talk it was very difficult to communicate at times. She did great though, this was right as we neared the finish line. I told her she had to save enough to be able to run across the finish line so with about a 1/4 mile left we picked up the pace but as we rounded the final corner she was gassed and started walking. Unfortunately she couldn't see that the finish line was right there so I was yelling like a mad man until she understood and started running again. I dropped her off at the line making sure not to cross because I had to go back to get our last runner.
This is us finishing up her first 5k at the age of 60. I was worried she wasn't going to make it but she had a goal of 50 minutes and we came in at 48 & change. Her son will be running Boston with some of you and he met us with about 1/4 mile to go and ran her in with us. Pretty awesome moment for everyone and I gotta say one of the coolest things I've been able to be a part of as a runner. I've always enjoyed helping/coaching and seeing a smile like that, well I don't know how to top it.
I mentioned the name of the race earlier, the Final Quest. As some of you might remember I hurt my knee at the end of February and haven't been running at all since. I finally saw the ortho last week and the xrays of my knees were pretty depressing. I know I tore something in it but the side by side comparison between my & good bad knee is stark. My right knee is essentially bone on bone on about a 1/4 of it. The doc looked at it and couldn't understand how I was running 35-40 mile weeks pain free with it being as bad as it is. He followed that by saying my running days are probably done. I have an MRI on the 22nd to really illuminate what all needs to be done but it won't fix the major problem. My knee is still in good enough shape that it doesn't warrant replacement and frankly, it doesn't hurt. It just feels incredibly unstable but that is due more to the tear than the bone issue. I've been pretty messed up about it since my appointment so this last race was kind of nice finish I guess. It felt so good to run again today, I didn't realize how much I missed it but even jogging with this group at a 14 minute pace was great. I just wanted to keep going.
I've told a handful of my running buddies around here that have asked but for the most part kept it to myself. I'm kind of lost right now, throwing myself back into lifting again as something to fill the void. I'm going to start some stationary bike work this week just to do something to keep my cardio up and then I don't know...the summer will be rehabbing the knee after surgery and then figuring out whats next. If you've gotten this far, thanks. That's why I keep coming back to this thread, you guys are the best.
Juxtatarot
Footballguy
Kind of an "easing back into it" 36 mile week for me. This morning I had a track workout for the first time since late January. Only ran 3 1/2 mile intervals (1/4 mile rest intervals in between) but I'm happy with the pace: 2:40, 2:43 and 2:44. I'm setting 2 track goals to achieve by the end of April: 1) complete track workout of 8 x 1/2 mile all below 2:45, and 2) run a track mile PR (currently set last year at 5:28).
By the way, Brony, I officially signed up for that May 9 5K. And, for the record, I won't be in your age group until September!
By the way, Brony, I officially signed up for that May 9 5K. And, for the record, I won't be in your age group until September!
pbm107
Footballguy
Ned was right with his prediction, I am responding very well to the taper.
M Scheduled day off, the kids were on spring break this week so the family took a day trip to NYC.
T 12 miles 8:19 133
W Unscheduled day off as I woke up with some knee pain. Attempted to run but only made it 0.1 of mile and stopped. I was doing some work around the house the day before which is what likely caused the pain. Knee felt fine later that day and has been fine since.
T 7 miles 8:12 134
F 8 miles with 4 at tempo pace. I planned to run 5 at tempo but I had to stop early to take a crap. 6:23 161, 6:20 169, 6:16 173, and 6:13 173.
S 17 miles 7:41 147. It was very windy, but it didn't matter. My legs felt strong and wanted to move. Averaged 7:28 at 151 for the last 7 miles, feel really good about this run.
S 6 miles 8:26 135
50 miles total
M Scheduled day off, the kids were on spring break this week so the family took a day trip to NYC.
T 12 miles 8:19 133
W Unscheduled day off as I woke up with some knee pain. Attempted to run but only made it 0.1 of mile and stopped. I was doing some work around the house the day before which is what likely caused the pain. Knee felt fine later that day and has been fine since.
T 7 miles 8:12 134
F 8 miles with 4 at tempo pace. I planned to run 5 at tempo but I had to stop early to take a crap. 6:23 161, 6:20 169, 6:16 173, and 6:13 173.
S 17 miles 7:41 147. It was very windy, but it didn't matter. My legs felt strong and wanted to move. Averaged 7:28 at 151 for the last 7 miles, feel really good about this run.
S 6 miles 8:26 135
50 miles total
Juxtatarot
Footballguy
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pbm107
Footballguy
Thanks, but I should have mentioned that they were done on a track and were actually 1600s. I think your goal of 8 800s below 2:45 is quite ambitious, but if you can do that you should be able to run sub 18.
Nigel
Footballguy
Happy Easter everyone, and great racing this weekend!
Ran 13 on Friday afternoon, started at Wellesley College and ran 6.5 in to through Newton and back. Forgot to pack my GUs and paid for it at the end. Averaged 8:45s the first 11, felt great, then was overcome with hunger, last two were much slower. When I get hungry it hits me like a freight train, need to take a GU every 5 miles to stay ahead of it. Overall it was 9:04/141 for the run.
Took yesterday off and ran 5 this morning, 9:01/127.
Ran 13 on Friday afternoon, started at Wellesley College and ran 6.5 in to through Newton and back. Forgot to pack my GUs and paid for it at the end. Averaged 8:45s the first 11, felt great, then was overcome with hunger, last two were much slower. When I get hungry it hits me like a freight train, need to take a GU every 5 miles to stay ahead of it. Overall it was 9:04/141 for the run.
Took yesterday off and ran 5 this morning, 9:01/127.
ChiefD
Footballguy
Week 11.
Monday: 4.09 Miles. 145 HR. 10:47 Pace.
Tuesday: 2.51 Miles. Supposed to be 8 x 800's. Skipped lunch today, and really paid for it. Just decided to run 2.51 as fast as I could. 169HR, 7:56 Pace.
Wednesday: 4.12 Miles. 145HR. 10:49 Pace.
Thursday: 6.19 Miles of Higdon Tempo Run. Miles 1-3, 142 HR. Pace of 10:10. Next 1 Miles 171HR, 8:08 Pace. Then cool down for the rest.
Friday: Off
Saturday: 3.27 Race Pace Run. 167 HR. 8:28 Pace.
Sunday: 11.01 Mile Run. 145HR, Pace of 10:57.
So 31.19 for the week.
Race is next Saturday. Should be interesting. I feel so dang slow, but when I look at my data from last year I am running almost exactly where I was at that time in terms of pace. I wore the HR monitor until it broke the week of my race, so I can really compare data.
One thing I know for sure, is that my training runs this time around have been more focused. I looked back to last year, and the runs I were calling my slow runs were a lot higher in terms of HR. So I know this year I am WAY more efficient than I was at those same paces. So that has me really excited.
Monday: 4.09 Miles. 145 HR. 10:47 Pace.
Tuesday: 2.51 Miles. Supposed to be 8 x 800's. Skipped lunch today, and really paid for it. Just decided to run 2.51 as fast as I could. 169HR, 7:56 Pace.
Wednesday: 4.12 Miles. 145HR. 10:49 Pace.
Thursday: 6.19 Miles of Higdon Tempo Run. Miles 1-3, 142 HR. Pace of 10:10. Next 1 Miles 171HR, 8:08 Pace. Then cool down for the rest.
Friday: Off
Saturday: 3.27 Race Pace Run. 167 HR. 8:28 Pace.
Sunday: 11.01 Mile Run. 145HR, Pace of 10:57.
So 31.19 for the week.
Race is next Saturday. Should be interesting. I feel so dang slow, but when I look at my data from last year I am running almost exactly where I was at that time in terms of pace. I wore the HR monitor until it broke the week of my race, so I can really compare data.
One thing I know for sure, is that my training runs this time around have been more focused. I looked back to last year, and the runs I were calling my slow runs were a lot higher in terms of HR. So I know this year I am WAY more efficient than I was at those same paces. So that has me really excited.
Sand
Footballguy
I kind of learned the opposite. The stops during the five hours of riding were pretty bare of stuff I liked. Made it through with 40oz of gatorade and a half bag of chips. Worked out fine.
jomar
Footballguy
Ran a slow 5k yesterday at 10:12/mi pace. This put me at 14.3 miles ran for the week. Also had another 3 walked.
"Only" ran 2 miles today. Pretty good considering I could barely make it 2 miles two weeks ago.
Going to try and run a quicker 5k in the next couple of days and push myself a little harder
"Only" ran 2 miles today. Pretty good considering I could barely make it 2 miles two weeks ago.
Going to try and run a quicker 5k in the next couple of days and push myself a little harder
tri-man 47
Footballguy
Neat to hear about the race and your support for the other runners. I'm not surprised that you'd do something like that.beer 30 said:
Really bummed to hear about the ortho's news, though. I don't look forward to the day, if it occurs, of getting that news, and I'm not sure how I'd react. Keep your spirits up, and take the time to sort it all out.
ghostguy123
Footballguy
quick question and I know this has been covered, but when you "fast guys" run your slow runs, what pace do you run?
I am trying to figure out a good pace for that because I do want to get one of these in each week. A few times I saw people mention a pace just slow enough to where you can carry on a conversation for most of it. For me this might be like 11-12 minute pace for maybe 5 miles.
Not sure if this helps, but the fastest I can currently run one mile is probably around 7:20, and my 5k on a normal road race is right at about 26 minutes.
I am trying to figure out a good pace for that because I do want to get one of these in each week. A few times I saw people mention a pace just slow enough to where you can carry on a conversation for most of it. For me this might be like 11-12 minute pace for maybe 5 miles.
Not sure if this helps, but the fastest I can currently run one mile is probably around 7:20, and my 5k on a normal road race is right at about 26 minutes.
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prosopis
Arizona Chupacabra
Hi guys, just checking in. I have not been posting lately but I am still plugging along. The best news I have is that last week my wife and 12 year old daughter "ran" a 5k with me!!!!
I have always wanted my wife to run with me but she has been very hesitant. I am not exactly sure why. She is one of those people who will never go to a gym and work out in front of people. I guess she is self conscious about it. She does stay in good shape but it is all done in the privacy of home.
My 12 year old daughter had to sign up for something as a phys ed home work. She chose a local 5k. I gave my wife the paperwork and asked her to sign me up as well. I just threw in there that it would be cool if she did it with us as well.
She ended up signing up for it.
Race day was last week. I really wanted her to just have a good experience so she would do more in the future. I told her I would run with her at any pace or if she wanted to go it alone that was cool to. This was a local race and poorly organized. Race was at 4:00pm ? WTF?
Anyway it was over 90 degrees here at 4:00pm. My wife said she wanted to try to just walk this so that is what we did. 5K done at a 16 min pace. Wife seemed to like it and I hope she will do another one that is better organized and hopefully we will run the next one.
Kind of funny at the end of this race everyone was getting medals like we just finished a half marathon. Well I am not going to turn down a medal and my 12 year old thought it was cool
Ok I felt weird getting a medal for walking a 5K
I have always wanted my wife to run with me but she has been very hesitant. I am not exactly sure why. She is one of those people who will never go to a gym and work out in front of people. I guess she is self conscious about it. She does stay in good shape but it is all done in the privacy of home.
My 12 year old daughter had to sign up for something as a phys ed home work. She chose a local 5k. I gave my wife the paperwork and asked her to sign me up as well. I just threw in there that it would be cool if she did it with us as well.
She ended up signing up for it.
Race day was last week. I really wanted her to just have a good experience so she would do more in the future. I told her I would run with her at any pace or if she wanted to go it alone that was cool to. This was a local race and poorly organized. Race was at 4:00pm ? WTF?
Anyway it was over 90 degrees here at 4:00pm. My wife said she wanted to try to just walk this so that is what we did. 5K done at a 16 min pace. Wife seemed to like it and I hope she will do another one that is better organized and hopefully we will run the next one.
Kind of funny at the end of this race everyone was getting medals like we just finished a half marathon. Well I am not going to turn down a medal and my 12 year old thought it was cool
Ok I felt weird getting a medal for walking a 5K
prosopis
Arizona Chupacabra
Beer - I am really sorry this is going on with you. Not a day goes by that I don't thank God for my health and allowing me to do what I do. Your a good guy and I am sure you will get through this somehow. I will keep you in my prayers. It is very cool what you did for those people in this 5K. Very inspirational. Maybe that will be your calling? It sounds like you are doing ok at a slower pace. Are you able to continue that?beer 30 said:
ghostguy123
Footballguy
Beer's issues are actually the reason why I don't plan on being a "full time" runner much longer. Maybe a few more years. I enjoy it now, and it's helping me get in better shape, but come 2017-2018 or so I will shift to very low impact cardio and get back to weights more.
There is some family history of knee/hip replacements. My dad has both knee and hip replacements in the past 4 years, and he ran quite a bit for many years up until it was too painful, then got the surgeries.
PLus at a less than ideal weight, just not a good idea for me to run a lot of miles for a lot of years I don't think. I imagine I will still do some 5ks and some running spurts prior to them, but the 5-6 days a week will be a GHOST
tri-man 47
Footballguy
My slow runs are about 3 minutes or more slower than my fastest mile pace and about 2 1/2 minutes or more slower than my 5K pace. Hard to say how much this transfers to someone else's situation, though. HR data would give you an accurate gauge. My guess, though, is you'd be closer to 11 minutes/mile than 12.
ghostguy123
Footballguy
Well, I am rather out of shape, so my heart rate hits the high 160s even when I run a few 11 minute miles where I can breath through my nose most of the time.
11 sorta feels right. 12 is like I am walking fast
FUBAR
Footballguy
I've never considered it in these terms, usually comparing slow runs to marathon or hm pace or using HR, but this is almost exactly where I'm at too.
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Brony
Footballguy
The Commish
Footballguy
If it makes you feel better, I am about 265 (down from 285) but still large.I didn't realize a week off with no running (only walking) was so hard to come back from. I had a 25 minute run today and I ran about 22 of those minutes. It's amazing what muscle memory does for an individual. All last week, I did a bunch of yard work, playing with the kids etc and would end up sore. I kept thinking to myself, "how they heck is that possible? I'm running all the time now". By the end of the week, I was feeling pretty good. Well, today, I'm sore again in a completely different set of muscles. I think it's time to accept the fact that I'm beginning to age
The Commish
Footballguy
Shed some weight by walking if you're concerned about carrying the weight. That's what I did. About a month prior to beginning my program, I walked. I shed about 6-7 lbs, then I began a program of walking and running to help build my legs, as well as doing a leg workout. I've had knee problems my whole life. They started when I was growing faster than my ligaments could handle. I was in a lot of pain in 9-10 grade. I had specific workouts I HAD to do to keep my ligaments in check. Then, in college, I tore cartilage on my right knee and had to have surgery to fix that. Now, I am running on a treadmill exclusively and it helps tremendously. The only problem with that is they don't typically have races on treadmills, so I'm worried that when I go to run on actual pavement/concrete it's going to be an issue. I'm hoping by that time, I'll be a lot less heavy and that'll help a bit.
Hang 10
Footballguy
Anyone catch that new show "100 miles to Nowhere" on animal planet last night? Basically it's following around 3 ultra runners as they film themselves completing 100 mile 4 day challenges through pretty extreme terrains. Last night they were in Provo, Utah and going up and over some serious mountains. Pretty decent show.
FUBAR
Footballguy
I didn't realize a week off with no running (only walking) was so hard to come back from. I had a 25 minute run today and I ran about 22 of those minutes. It's amazing what muscle memory does for an individual. All last week, I did a bunch of yard work, playing with the kids etc and would end up sore. I kept thinking to myself, "how they heck is that possible? I'm running all the time now". By the end of the week, I was feeling pretty good. Well, today, I'm sore again in a completely different set of muscles. I think it's time to accept the fact that I'm beginning to age
if it helps, I still get sore from spending too much time on the trampoline with my 4 and 6 year olds.
FUBAR
Footballguy
Hang 10
Footballguy
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The Commish
Footballguy
Damn beer....sorry to hear about your issues GB. You can always take up cycling. That's what I plan to do once my knees are gone. It's not a question of if for me, it's a question of when. Or, you could come be my personal trainer and yell at me while I'm running....I can provide you a scooter and everything 
phatdawg
Footballguy
Did my longest training run to date on Saturday. I finished 10 miles and averaged a 9:45 pace. I felt pretty good and my pace was relatively consistent, other than a couple spots with decent sized hills (for Indiana ... Duck and some of you other guys would probably laugh at them).
I have a 5K in two weeks and my first half marathon in less than a month. Hard to believe at this time last year that I wasn't even running a couple miles without walking!
I have a 5K in two weeks and my first half marathon in less than a month. Hard to believe at this time last year that I wasn't even running a couple miles without walking!
Nigel
Footballguy
Two weeks from now I'll be three miles into me Boston run (11:15 start for me ). Can't believe how quickly this 20 week training cycle has gone by. Doing all I can now to avoid anything that might derail me, even opted out of a family hoop game in the driveway after Easter dinner yesterday.
Easy 30 miles week this week with a long of 9 planned for Saturday (Wellesley through Heartbreak to Cleveland Circle) then 20 or so next week while I start stressing about the forecast and checking for hourly updates. Also booked a family vacation to St Thomas leaving the day after the marathon so have that to look forward to...cannot wait.
Easy 30 miles week this week with a long of 9 planned for Saturday (Wellesley through Heartbreak to Cleveland Circle) then 20 or so next week while I start stressing about the forecast and checking for hourly updates. Also booked a family vacation to St Thomas leaving the day after the marathon so have that to look forward to...cannot wait.
tri-man 47
Footballguy
No ...don't. More focused training and a stronger mental acumen can offset some of the natural physical declines. Further, as children grow and careers settle in (hopefully), we gain more control of our time.I think it's time to accept the fact that I'm beginning to age
The Commish
Footballguy
No ...don't. More focused training and a stronger mental acumen can offset some of the natural physical declines. Further, as children grow and careers settle in (hopefully), we gain more control of our time.I think it's time to accept the fact that I'm beginning to age
I'm a realist my man. That's not to say the realization will be used as an excuse or distraction.
TheWalkmen
Footballguy
I am a first time poster in this thread. I started running jogging late last summer at the park near my house. When I started, I was usually pretty winded after 2 times around; it's ~1.15 miles 1 time around. I was doing that in around 21-22 minutes. I've been consistently going ever since about 2 times a week, just on the weekends with an occasional weekday thrown in. Anyway, yesterday I had a break-through run of 8 miles at 8:05 a mile, but what made me most happy were my splits:
Mile 1: 8:12
Mile 2: 8:18
Mile 3: 8:10
Mile 4: 8:14
Mile 5 8:00
Mile 6: 8:08
Mile 7: 8:01
Mile 8: 7:38
Prior to this, my longest run was 5 miles; I had done probably 4 five mile runs at sub 8 minute miles, but I think I was exerting too much energy early and petering out at mile 4-5 which is why I consider this break-through. I finally paced myself well and actually wasn't even winded when I was done, more just tired in my legs. It felt pretty awesome to realize some progress.
Two questions: how important is it to track heart rate and what do you use to track it? I currently just use the free runkeeper app which I don't think includes HR. How do I continue to improve on my times, besides the obvious run more?
Mile 1: 8:12
Mile 2: 8:18
Mile 3: 8:10
Mile 4: 8:14
Mile 5 8:00
Mile 6: 8:08
Mile 7: 8:01
Mile 8: 7:38
Prior to this, my longest run was 5 miles; I had done probably 4 five mile runs at sub 8 minute miles, but I think I was exerting too much energy early and petering out at mile 4-5 which is why I consider this break-through. I finally paced myself well and actually wasn't even winded when I was done, more just tired in my legs. It felt pretty awesome to realize some progress.
Two questions: how important is it to track heart rate and what do you use to track it? I currently just use the free runkeeper app which I don't think includes HR. How do I continue to improve on my times, besides the obvious run more?
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ChiefD
Footballguy
Nice job Walkmen.
Others will be around to give you some more detailed HR info, but I started training exclusively by HR in February. I'm now able to run a long run about 2 minutes faster pace with the exact same heart rate.
For me, I use the Tom Tom Cardio watch, which has the HR monitor in the wrist. I can upload the data to the Map My Run app which I have used for several years, so I have all my data there.
Others will be around to give you some more detailed HR info, but I started training exclusively by HR in February. I'm now able to run a long run about 2 minutes faster pace with the exact same heart rate.
For me, I use the Tom Tom Cardio watch, which has the HR monitor in the wrist. I can upload the data to the Map My Run app which I have used for several years, so I have all my data there.
TheWalkmen
Footballguy
I think 10+ miles. I guess a short-term goal (2015) would be a 1/2 marathon at 7:30/mile, so I would need to run 5.1 miles farther than I did yesterday and cut 35 seconds off my per mile pace. I'm not sure if that's a lot or not? My biggest obstacle is time. I have little time during the week, so I would probably have to start running at like 6AM.
Cold Dead Hands
Footballguy
Due to some issues I didn't get to run this weekend, so never got a good slow run in. Intended to do 6 miles this morning at an 11:00 pace. My stomach was gurgling, but I didn't think it would be a problem. I was wrong. Two miles into the run, I had a severe need to crap. So I ended up doing 4 miles, first two at a 11:06 pace. Last two at 9:56 pace...
Forgot that I haven't had a beer since February and had 3 yesterday with Easter dinner, and some carrot cake.
So I will reset for tomorrow. 6 miles at 11:00 on schedule for the AM.
Forgot that I haven't had a beer since February and had 3 yesterday with Easter dinner, and some carrot cake.
So I will reset for tomorrow. 6 miles at 11:00 on schedule for the AM.
MAC_32
Footballguy
5.1 more miles and shaving 35 seconds per is A LOT, but you being newer to this there is more room for improvement.
I'll let others get into the running part. My sermon's involve strength training and clean eating, the foundation. Unfortunately I have nothing scientific to back it up, but I am convinced strength training is key to staying healthy running. I did it forever and despite some ineffective training I managed to stay mostly healthy anyway. I got away from it as I really tried to focus on being a smarter runner and issues started popping up as my strength went away. I got back into it and I'm feeling better again. Don't need to do anything too crazy (or join a gym) especially if you're looking at distance running, but 20-30 minutes of squats, lunges, push up's, abs, etc. per week three times per week is sufficient. If you have a busy schedule during the week then Mon-Wed-Fri probably fits best. Don't know if you can do it over lunch, but that's ideal for me. First thing in the morning or immediately after getting home from work are the two most popular times for my non-lunch workout clients.
Clean eating is relatively self explanatory. Food is your fuel. Use good fuel and you'll have better performances. Don't and you won't. I had a couple of glasses of bourbon, a few beers, probably a pound of chocolate, and 3 servings of kielbasa and eggs over the course of the day yesterday. My workout over lunch today sucked. I got it done, but it was a painful slow crawl. I feel better now as I have ate fresh today and am looking forward to a nice, slow trail run after work but even if I were racing today it would still be suboptimal due to what I consumed yesterday.
Anyway, back on subject - the running. I loathe early morning running. Others swear by it. Ultimately, it's a case of how motivated are you to reach your goals? If you're going to get up a couple of times per week and rock out a long run at 6 am then go do it. If you're not going to then you need to figure something else out. Planning the long run over the weekend is not usually the issue, making time for them during the week is. If you're going to get up in the morning even when the last thing you want to do is run (it will happen) then you need to figure out another way to make it fit your schedule.
