Ran a 10k - Official Thread (33 Viewers)

[Juxtatarot]

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.

 

[The Commish]

(except having to stop to take a drink of water because if I don't, I'll fall off the stupid treadmill ).

I've been thinking about this for a day now. How in the world could you fall off? Just try it.

Nice run for me today on a beautiful spring day. After a few warm up miles I decided to run a tempo.

First mile: 6:11/157 Didn't feel that bad.

During the second mile I checked my pace and realized I was around 6:00 pace so I decided to change the tempo into a mock 5K

Second mile: 6:01/166

Third mile: 6:01/169

Last .1: :35/171

So, a 18:48 5K. I was tired enough at the end that I had to stop for a minute instead of falling into a cool down. I'm pleased with the run considering I haven't been running all that well in recent weeks and I have nothing on the line.

I'm a clutz You just want to end up watching me on AFHV, don't you??

 

[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.

Even better when you add them into your half training plan. It's a great way to assess your fitness during training.

ETA: Maybe see if you can't run a 5K before your next half. Run that thing hard and it will give you good idea what you're capable of next month.

OK, good idea. I'm sure I can find one around here. There's a 5k that starts about every 7 minutes.

 

[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.

Yeah, agree with this. Thanks!

 

[FUBAR]

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.

There's a lot of value here. Plus, try to Use different plans. One that works for Juxtatarot might not work for you, but you won't know until you try it. Totally agree on adding shorter races.

Oh, and absolutely fantastic job!

 

[FUBAR]

I've become a shoe whore.

The expo had altra's on sale for $59, found a pair of yellow lone peak 2.0 which I think I'll love for trails.

Having just bought two new shoes - road and 5 finger, wife may not be pleased.

Oh well!

 

[Ned]

Good job, Chief. Pacing these longer races is truly an art. You'll find that razor's edge soon enough.

I think you're just scratching the surface on your endurance base...

 

[jomar]

New distance record for me today: 5.16 miles in 57 minutes. I wanted a long, slow run so that's what I set out for. Was never really breathing hard but my legs were kinda dead the last 2 miles. I just kept moving and didn't worry about how slow I was going.

Figured I'd run that far today after taking yesterday off and spending 4-5 hours in a bar watching the Masters with buddies.

A little over 15 miles for the week, one more mile than last week. We'll see how my legs feel tomorrow.

 

[jomar]

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

 

[SFBayDuck]

Good job, Chief. Pacing these longer races is truly an art. You'll find that razor's edge soon enough.

I think you're just scratching the surface on your endurance base...

Good job Chief! You're getting advice from the right people in here on the 5K/10K/half types of races. I've got nothing else for 'ya other than I agree with Ned in that a couple of months of endurance base is a good start but there's a lot more to go for you that will make a big difference.

 

[SFBayDuck]

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

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

 

[Hang 10]

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

I usually just cut the legs of my old jeans shorter.

 

[tri-man 47]

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

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

And Body Glide is your friend.

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

 

[parasaurolophus]

Ran a 5k yesterday. Was supposed to run it with somebody else that is about a 10min/mile pace. So my original plan was to run to the race, run with him, and run home to make it my weekly long run. I was running pretty late though once the morning rolled around so I ended up scrapping that idea and just decided to drive and figured I would just keep running after the race and drive home.

Weather was perfect. Sunny. 45 degrees. No wind. Tons of great eye candy since this race is a fundraiser for a college.

My coworker was a no show. I waited at the spot we had designated until 1 minute before race time. Hadn't planned on running fast so I figured I would see how I was feeling as I went and let the course dictate how fast I go. Got stuck behind a lot of people since I was waiting so long and this course bottlenecks pretty early on. I knew the beginning would be slow going so I wasn't really too concerned with my time.

They fired the gun and I started making my way through the strollers and walkers. This race starts in a parking lot, goes onto a service vehicle path, then bottlenecks through a gate and then opens up onto a road. The whole road was closed for the race so it opened up nicely after that. Thank god too since it is basically downhill the whole first mile, which of course means it is uphill at the end. They loop you through their athletic center and on their track at the end so the uphill is from mile 1.75 to 2.75 roughly.

Here were my half mile splits...

1 0.50mi 3:50 7'35"/mi 2 0.50mi 3:24 6'49"/mi 3 0.50mi 3:28 6'56"/mi 4 0.50mi 3:43 7'24"/mi 5 0.50mi 3:39 7'17"/mi 6 0.50mi 3:43 7'26"/mi 7 0.10mi 1:04 9'48"/mi

Pretty happy with my pacing. I didn't do any 5k's last year and the PR I set from the year before was 23:39. I beat that by almost a minute at 22:40. I am encouraged too by the fact that the slowest splits were the very beginning and the very end, times when it is usually the fastest. The beginning was due to crowds. The end was due to caution since it was wet and they loop you through kinda strange. You go from asphalt to sidewalk to polished concrete to artificial turf to a track back onto artificial turf all the while having people cutting across to get to the bathrooms and lots of standing water to boot since it poured all day the day before.

ETA: when I copied and pasted those splits they were in a nice little table. Not sure what happened.

 

[pbm107]

Good race Chief, I know you are disappointed but the half is a difficult race. From my perspective I think you gave a heck of an effort, but may have burned a little too much energy in the first 3 miles of the race. You appear to have a great attitude about it though, rest up, recover and start thinking about what you want to do to get better. I agree with what suggested earlier about finding a 5K to race, when I am frustrated with running I like to take out on a 5K.

 

[Juxtatarot]

Holy ####, Para! Congrats on a big PR despite early congestion and an unfavorable course. Just imagine what you could do if everything went perfectly! Does this give you a 5K itch?

 

[FUBAR]

:X

Lots to learn from this event.

1. I need to train on hills better

2. More LT work

3. Mental game needs work

4. pollen = hard time breathing = sucktitude.

11 seconds slower per mile than 3 weeks ago, barely broke 1:35

So now I need to find another HM to break 90

 

[Sand]

4. pollen = hard time breathing = sucktitude.

No relief for this in Bama. Sorry to burst your bubble here.

 

[tri-man 47]

Holy ####, Para! Congrats on a big PR despite early congestion and an unfavorable course. Just imagine what you could do if everything went perfectly! Does this give you a 5K itch?

!

 

[Ned]

Para - congrats!! I sometimes wonder if these impromptu races are the best chances for breaking out since you just DO IT.

FUBAR - sorry I had no idea you were racing today! What happened?

 

[FUBAR]

4. pollen = hard time breathing = sucktitude.

No relief for this in Bama. Sorry to burst your bubble here.

<_<

FWIW: http://www.livestrong.com/article/178239-what-are-top-10-worst-states-for-allergies/

#2 (behind Kentucky) The Carolinas

Raleigh-Durham and Greensboro are two top cities in North Carolina for allergies.

Tennessee and Georgia are listed, Alabama isn't - though it's still red on the allergy map.

Para - congrats!! I sometimes wonder if these impromptu races are the best chances for breaking out since you just DO IT.

FUBAR - sorry I had no idea you were racing today! What happened?

The Raleigh HM, nothing big just a tougher course than I anticipated. I've been sluggish lately anyway but thought I'd do well here. Wasn't ready for the constant up/down of the rolling terrain, I think I'd have been better with a steady climb. But that's the course, gotta prepare better.

First 5k was good with a 6:42 pace, a little faster than my goal pace but not too much and felt great.

Hit mile 5 at 33, feeling pretty good.

Then, the next 1.2 sucked - took 10 minutes, 8:20 pace

10K - 10M, 7:22 pace (though the site says 7:29, not sure why there's that big a difference)

10M - 13.1, 7:25 pace.

Didn't even have my usual kick at the end, despite using what I thought was proper nutrition (including the honey mix).

Just kind of collapsed after mile 5. Legs wouldn't move fast uphill, HR was 167-169 for most of miles 5 - 10, over 170 for the last 5k.

Downhills were fine, passed a few people each downhill but the uphills were like running in sand.

Also, I think I need to follow the advice given to Chief on 5k and 10k races, probably more so the 10k.

I do have a 2 mile "race" in a couple weeks.

 

[parasaurolophus]

Holy ####, Para! Congrats on a big PR despite early congestion and an unfavorable course. Just imagine what you could do if everything went perfectly! Does this give you a 5K itch?

Gives a small 5k itch. There is one I know of that is perfectly flat and very wide open with few participants. It is at end of summer so it would give me a little bit of time to actually train.

I hesitate a bit though since it could be super hot which would muck it all up. I have rather enjoyed PR'ing back to back races (HM and 5k) without any expectations and zero chance for disappointment. For now I will just continue to focus on preparing for my marathon in June and try to get these lingering soreness issues resolved in my hip and foot.

Have nothing scheduled for fall as of right now. Well except I will be hiking Mt. Whitney on September 18th since I got selected in the lottery.

 

[IvanKaramazov]

Cheif -- Great job. Like everybody else said, you've still got a lot of room for improvement. It won't be long before the 1:45 pace group is watching you pull away from them, not the other way around.

Para -- Congrats on the PR. A full minute is like an eternity in the 5K -- that's a huge PR.

________________________

My half is coming up on the first Saturday of May, and training really has not gone especially well, or it that's how it seems to me. This was the fifth Sunday in a row in which I did a long run (15) in 20+ mph winds, often with much stronger gusts. I'm getting through these things, and at least today the temperature was a pleasant 60 or so, but if it's this windy on race day, I'm just going to take a DNS. I also had a failed tempo run mixed in there -- I tried to do a 10/6 first thing in the morning on an empty stomach and no caffeine, and I ended up shutting it down after about 3.5 LT miles. Lesson learned on that one.

 

[ChiefD]

Nice job para and Fubar!

 

[gruecd]

But I'll definitely be running Boston with a lot of uncertainty about how the race will go!

You and me both, my brother.

Chief, para, and FUBAR - Nice racing this weekend!

 

[tri-man 47]

One week to go! Boston forecast looking quite good - close to 50 degrees for the mid-morning start and moving into the low/mid 50s with clear skies.

 

[Brony]

Nice job to all racers. Chief - way to finish strong. It's tough to find that last bit of energy at mile 12, but cool that you were able to do so. Para - 'grats on the 5K PR. Fantastic time! What town was that race in? I recall that you are up in the northern burbs of Chicago. FUBAR - that's a long way to run after hitting a mini-wall. I'm guessing you are sore today.

 

[Brony]

Last year, there were about 2 or 3 runs I did where everything was just right - no ice on the ground, not too hot, not too crowded, body cooperating without any big fears of calf strain popping, etc. Yesterday, I had one of those - while just a little windy, it was great to put in 6 miles total incl. a few miles at a brisk pace with the body on autopilot. No watch. No HR monitor. Just an MP3 player. This was the feeling I was looking for when I got back into running 18 months ago.

As a special bonus, I'm sore as can be today, but my calf has zero symptoms. I will still take it easy and make sure I don't overdo it.

 

[The Commish]

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

 

[Annyong]

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

Getting up over 3 miles will help your 5k time more IMO. I really started to run a faster 5k after my long runs got over 5 or 6 miles.

 

[gruecd]

Hey guys. Just wanted to let you know that the BAA created a new mobile app this year that allows you to save and track up to 10 runners on race day. Looks pretty cool. Available for both iPhone and Android. Search under "BAA Marathon."

 

[Annyong]

For some reason i thought Boston was today and I was all excited to watch it.

 

[gruecd]

For some reason i thought Boston was today and I was all excited to watch it.

Bummer. I guess you'll have to find something else to do. Maybe gather up some bullfrogs and have a toga party.

 

[tri-man 47]

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

Getting up over 3 miles will help your 5k time more IMO. I really started to run a faster 5k after my long runs got over 5 or 6 miles.

Agreed. Commish, where did you run outside? City sidewalks? Streets? I.e., if it was hard pavement, that would be quite a shock to your legs after the TM time. One urban option is to run as much as possible on the parkways to get some cushioning.

 

[The Commish]

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

Getting up over 3 miles will help your 5k time more IMO. I really started to run a faster 5k after my long runs got over 5 or 6 miles.

Agreed. Commish, where did you run outside? City sidewalks? Streets? I.e., if it was hard pavement, that would be quite a shock to your legs after the TM time. One urban option is to run as much as possible on the parkways to get some cushioning.

My neighborhood streets.....all the 'trail" types of places close to me are actual concrete walkways and I thought those would be worse than asphalt. It was tough for sure. Haven't been sore like that since the very beginning of this thing, but I also know I have bad knees. It's not a question of "if" with my knees rather "when".

 

[SFBayDuck]

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

Getting up over 3 miles will help your 5k time more IMO. I really started to run a faster 5k after my long runs got over 5 or 6 miles.

Agreed.

Yup, don't worry about speed yet. Just keep pushing up your mileage, particularly one weekly longer run.

 

[MAC_32]

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

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

Push me one direction or the other.

 

[Ned]

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

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

 

[ChiefD]

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

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

Can't wait for this race report.

 

[The Commish]

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

Getting up over 3 miles will help your 5k time more IMO. I really started to run a faster 5k after my long runs got over 5 or 6 miles.

Agreed.

Yup, don't worry about speed yet. Just keep pushing up your mileage, particularly one weekly longer run.

So...I'm at a point where the whole week is the same thing....this week, running 28 minutes. Last week it was 25 minutes etc. So, what I've been doing is running the same distance each day, but increasing the pace slightly each run. Sounds like once I am done with this plan, I move on to more distance rather than pace of current distance? As what point does one work on pace for a particular distance? Remember, I am in this for the cardio part of my weekly workout and doubt I'll do many races other than to mark milestones or as a social event with a couple guys who thought they'd never see the day my fat ### was out running distance.

 

[MAC_32]

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

Getting up over 3 miles will help your 5k time more IMO. I really started to run a faster 5k after my long runs got over 5 or 6 miles.

Agreed.

Yup, don't worry about speed yet. Just keep pushing up your mileage, particularly one weekly longer run.

So...I'm at a point where the whole week is the same thing....this week, running 28 minutes. Last week it was 25 minutes etc. So, what I've been doing is running the same distance each day, but increasing the pace slightly each run. Sounds like once I am done with this plan, I move on to more distance rather than pace of current distance? As what point does one work on pace for a particular distance? Remember, I am in this for the cardio part of my weekly workout and doubt I'll do many races other than to mark milestones or as a social event with a couple guys who thought they'd never see the day my fat ### was out running distance.

You're probably not going to be a fan of the answer to your question - it depends.

Given the physical problems you're experiencing right now it is not currently the right time to be concerned about your pace. If you focus more on pace than miles then you'll probably end up injured. You may anyway, but it's much more likely. Shift your thinking to the big picture and you'll be more successful. It probably won't happen immediately though.

 

[tri-man 47]

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

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

Push me one direction or the other.

MAC - I don't like the idea of jumping into a run this soon. My ankle issue was diagnosed as a tendon, and it took me 4 weeks before I could start to run normally, and it's just starting to feel like a non-issue at close to 8 weeks (which is consistent with information I read). That said, some activity could be beneficial to get the blood flowing through and helping with the healing. If anything, do a very slow, easy run with the sole purpose of helping to heal. And if you run, the advice given to me was to stick the ankle in a bucket of cold water for 10-15 minutes afterwards and then shower (or use a heating pad) to warm it back up.

 

[Sand]

For some reason i thought Boston was today and I was all excited to watch it.

Paris- Roubaix is on tonight on NBCSports. Best bike race of the year. Those guys are ####### insane; lots of carnage at this one.

 

[Sand]

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

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

Push me one direction or the other.

No telling - lots of degrees here (I've sprained more ankles than pretty much anyone). In college I was told 6 weeks by a doctor after one bad one and was practicing the next day.

Or maybe it's better to say that it depends on whether you're an idiot like me or not.

 

[Ned]

Sand - I assume bike fit is similar to shoe fit. It's a must, right? Do I just take my bike to the local shop and ask them to fit me? Thought on tires (these tires are probably a decade old)? My brother won't #### about me doing a road race with him, and potentially a Du....

 

[Sand]

Sand - I assume bike fit is similar to shoe fit. It's a must, right? Do I just take my bike to the local shop and ask them to fit me? Thought on tires (these tires are probably a decade old)? My brother won't #### about me doing a road race with him, and potentially a Du....

Two ways to go about a fit. A bike shop can do an excellent fit for you. You can also try something online - I'd recommend Wrench Science. They give you a saddle height and overall reach recommendation that will get you pretty close.

Tires - really sun is what does rubber in the worst. Stored indoors they may be fine. Note that for this kind of stuff you really want slicks. No urban tires with little treads - those actually get less traction than slicks. If those show any signs of cracking/rotting chuck them. If you end up getting into this we can have a long discussion on tires. Believe it or not it's a deep subject.

 

[The Commish]

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

Getting up over 3 miles will help your 5k time more IMO. I really started to run a faster 5k after my long runs got over 5 or 6 miles.

Agreed.

Yup, don't worry about speed yet. Just keep pushing up your mileage, particularly one weekly longer run.

So...I'm at a point where the whole week is the same thing....this week, running 28 minutes. Last week it was 25 minutes etc. So, what I've been doing is running the same distance each day, but increasing the pace slightly each run. Sounds like once I am done with this plan, I move on to more distance rather than pace of current distance? As what point does one work on pace for a particular distance? Remember, I am in this for the cardio part of my weekly workout and doubt I'll do many races other than to mark milestones or as a social event with a couple guys who thought they'd never see the day my fat ### was out running distance.

You're probably not going to be a fan of the answer to your question - it depends.

Given the physical problems you're experiencing right now it is not currently the right time to be concerned about your pace. If you focus more on pace than miles then you'll probably end up injured. You may anyway, but it's much more likely. Shift your thinking to the big picture and you'll be more successful. It probably won't happen immediately though.

I'm content with the treadmill honestly. I had no issues today and actually feel the best today that I have since the beginning of this whole thing. For me, I need a goal of some sort. I need something to focus on. I know I will never be one that just says "let's see how far I can go today". I won't make it a mile and a half. I know this about myself

So it sounds like when I am done with this 5K thing, I need to move on to 10K plan. I don't know what the "big picture" is, or should be. My only goal was to get off my butt and lose some weight. So I don't know what sorts of goals people set in the running world. I know I don't have time in a week to run for hours and hours and honestly, I don't have the desire to do that now. Perhaps, my "big picture" goal is to run for an hour? Dunno.

 

[SFBayDuck]

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

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

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

 

[Nigel]

One week to go! Boston forecast looking quite good - close to 50 degrees for the mid-morning start and moving into the low/mid 50s with clear skies.

Still seven days out you f'n jinx!

 

[Ned]

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

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

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

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

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