Ran a 10k - Official Thread (5 Viewers)

[tri-man 47]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

HR because I know if I spend too much time over the redline I will crash hard.

Agreed. HR keeps me from going too fast and too slow. HR is also more consistent than pace, which has a lot of movement (although I like Juxt's trick of using half-mile pace averages). The HR is so totally objective ...I find it very helpful.

 

[ChiefD]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

Experimenting with race pace runs around 3-6 to miles using a heart rate monitor helped me dial in on pace for new half marathon PR last year. I would recommend finding out whats realistic before race day. Once you figure what possible, you just gotta go make it happen.

Therein lies the issue I think. My race pace runs leading up to the last half where in the 8:30 range. Basically running 5-6 mile pace runs.

So for me to run a PR of 1:48, I need to get that down 8:14. So I am honestly not sure my fitness is quite there. Or maybe it is, and I just need to get over that hump mentally. Since the last race, I've run a couple of faster pace tempo runs and also a race pace run to try and increase some speed. My last two faster workouts are these:

Tempo Run:

Mile 1: warm up

Mile 2: 7:27 Pace. 169HR

Mile 3: 8:03 Pace. 172HR

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

5K distance, and try to run fast:

3.1 Miles at 7:53 pace. 167HR.

My plan is to go hard on this one and see what happens.

 

[Hang 10]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

Experimenting with race pace runs around 3-6 to miles using a heart rate monitor helped me dial in on pace for new half marathon PR last year. I would recommend finding out whats realistic before race day. Once you figure what possible, you just gotta go make it happen.

Therein lies the issue I think. My race pace runs leading up to the last half where in the 8:30 range. Basically running 5-6 mile pace runs.

So for me to run a PR of 1:48, I need to get that down 8:14. So I am honestly not sure my fitness is quite there. Or maybe it is, and I just need to get over that hump mentally. Since the last race, I've run a couple of faster pace tempo runs and also a race pace run to try and increase some speed. My last two faster workouts are these:

Tempo Run:

Mile 1: warm up

Mile 2: 7:27 Pace. 169HR

Mile 3: 8:03 Pace. 172HR

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

5K distance, and try to run fast:

3.1 Miles at 7:53 pace. 167HR.

My plan is to go hard on this one and see what happens.

But have you ever confirmed your max heart rate enough to be absolutely be sure about what HR you can handle for 1:48 minutes? What was your heart rate like for your PR? If you didn't run with a monitor, maybe you should run without one this time (or at least don't look it).

 

[ChiefD]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

Experimenting with race pace runs around 3-6 to miles using a heart rate monitor helped me dial in on pace for new half marathon PR last year. I would recommend finding out whats realistic before race day. Once you figure what possible, you just gotta go make it happen.

Therein lies the issue I think. My race pace runs leading up to the last half where in the 8:30 range. Basically running 5-6 mile pace runs.

So for me to run a PR of 1:48, I need to get that down 8:14. So I am honestly not sure my fitness is quite there. Or maybe it is, and I just need to get over that hump mentally. Since the last race, I've run a couple of faster pace tempo runs and also a race pace run to try and increase some speed. My last two faster workouts are these:

Tempo Run:

Mile 1: warm up

Mile 2: 7:27 Pace. 169HR

Mile 3: 8:03 Pace. 172HR

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

5K distance, and try to run fast:

3.1 Miles at 7:53 pace. 167HR.

My plan is to go hard on this one and see what happens.

But have you ever confirmed your max heart rate enough to be absolutely be sure about what HR you can handle for 1:48 minutes? What was your heart rate like for your PR? If you didn't run with a monitor, maybe you should run without one this time (or at least don't look it).

Don't know about the HR for the PR. Monitor broke the day of the race.

I feel pretty confident my max HR is 190. And that's why I'm thinking for this race just display my pace on the watch and try to stay within my targeted pace and just see what happens.

 

[Hang 10]

And again, I don't mean to sound like a broken record but the best way to find a real race pace is racing other distances. Run a 10K balls to the wall and then add 15-20 seconds to that pace and you've got a half marathon pace.

 

[Hang 10]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

Experimenting with race pace runs around 3-6 to miles using a heart rate monitor helped me dial in on pace for new half marathon PR last year. I would recommend finding out whats realistic before race day. Once you figure what possible, you just gotta go make it happen.

Therein lies the issue I think. My race pace runs leading up to the last half where in the 8:30 range. Basically running 5-6 mile pace runs.

So for me to run a PR of 1:48, I need to get that down 8:14. So I am honestly not sure my fitness is quite there. Or maybe it is, and I just need to get over that hump mentally. Since the last race, I've run a couple of faster pace tempo runs and also a race pace run to try and increase some speed. My last two faster workouts are these:

Tempo Run:

Mile 1: warm up

Mile 2: 7:27 Pace. 169HR

Mile 3: 8:03 Pace. 172HR

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

5K distance, and try to run fast:

3.1 Miles at 7:53 pace. 167HR.

My plan is to go hard on this one and see what happens.

But have you ever confirmed your max heart rate enough to be absolutely be sure about what HR you can handle for 1:48 minutes? What was your heart rate like for your PR? If you didn't run with a monitor, maybe you should run without one this time (or at least don't look it).

Don't know about the HR for the PR. Monitor broke the day of the race.

I feel pretty confident my max HR is 190. And that's why I'm thinking for this race just display my pace on the watch and try to stay within my targeted pace and just see what happens.

How did you determine 190 as your max? I remember at one point I thought that was pretty close to my max. Then I wore a monitor for a 5k and saw that I averaged a 197 for the 3rd mile.

 

[ChiefD]

And again, I don't mean to sound like a broken record but the best way to find a real race pace is racing other distances. Run a 10K balls to the wall and then add 15-20 seconds to that pace and you've got a half marathon pace.

Yeah, that's the plan. Just couldn't squeeze one in during the time of these two races. Three kids in soccer, a camping trip, and mother's day.

 

[ChiefD]

How did you determine 190 as your max? I remember at one point I thought that was pretty close to my max. Then I wore a monitor for a 5k and saw that I averaged a 197 for the 3rd mile.

Well, I ran a run last spring where I went balls out for I think 3 miles. This was about the closest I have come to puking on a run ever, so I hit 190 during that run. You're probably right - I could probable squeeze out a higher HR during a 5K race. But I recall that night I basically sprinted for three miles as hard as I've ever run and that's where I ended up. Trying to go back and find the actual data.

 

[Hang 10]

How did you determine 190 as your max? I remember at one point I thought that was pretty close to my max. Then I wore a monitor for a 5k and saw that I averaged a 197 for the 3rd mile.

Well, I ran a run last spring where I went balls out for I think 3 miles. This was about the closest I have come to puking on a run ever, so I hit 190 during that run. You're probably right - I could probable squeeze out a higher HR during a 5K race. But I recall that night I basically sprinted for three miles as hard as I've ever run and that's where I ended up. Trying to go back and find the actual data.

I'm sure you could. The motivation of a race was the only thing keeping me from stopping and putting my hands on my hips at 10+ minute efforts in the 190 BPM range. There's no substitute for a real race.

It's a shame we all live in different parts of the country. I would love to go out and pace you for this half marathon. You probably wouldn't like me half way through the race but I'd bet I get you to the finish line a lot faster than you thought you could.

 

[ChiefD]

How did you determine 190 as your max? I remember at one point I thought that was pretty close to my max. Then I wore a monitor for a 5k and saw that I averaged a 197 for the 3rd mile.

Well, I ran a run last spring where I went balls out for I think 3 miles. This was about the closest I have come to puking on a run ever, so I hit 190 during that run. You're probably right - I could probable squeeze out a higher HR during a 5K race. But I recall that night I basically sprinted for three miles as hard as I've ever run and that's where I ended up. Trying to go back and find the actual data.

I'm sure you could. The motivation of a race was the only thing keeping me from stopping and putting my hands on my hips at 10+ minute efforts in the 190 BPM range. There's no substitute for a real race.

It's a shame we all live in different parts of the country. I would love to go out and pace you for this half marathon. You probably wouldn't like me half way through the race but I'd bet I get you to the finish line a lot faster than you thought you could.

Maybe you could record a podcast of you yelling at me for 1:48.

 

[Ned]

It's a shame we all live in different parts of the country. I would love to go out and pace you for this half marathon. You probably wouldn't like me half way through the race but I'd bet I get you to the finish line a lot faster than you thought you could.

Man, you don't know how many times I've thought this throughout the years.

BnB - I'd love to hear more on what you disagree with. I learned a ton from you on HR training, so I want to know what you're thinking here on racing with HR.

 

[CGRdrJoe]

To clarify a little more on the supporting local running stores - the shoes were last years model - Hoka Bondi 3. If I had been in there before I may have asked about the price difference to see if they'd work with me and maybe I should have but it seemed crazy to me to spend $80 more for helping me find the size that fit me.

Wasn't trying to make you feel bad, as I get it - $80 isn't chump change, even for us FBGs. Just a basic principal to support the local shop if they help you out, but there are obviously exceptions - I once bought a pair of prior year Hokas online when they were $70 cheaper.

There are also a wide variety of stores. Some just sell shoes and gear but don't create much of a community. Others are gathering places for runners to get educated, go on group runs, and buy some stuff once in awhile. I'm lucky enough to have one of those here, so I do go out of my way to support them, within reason.

How do you like the Hoka's? I'm thinking of pulling the trigger on a pair of the Bondi 4's through a discount website but I'm always tenative without trying out in person. That said, I'm so impulsive that if I try them on in the store then I usually end up buying on the spot.

 

[ChiefD]

Well, looks like I'm going to pop my marathon cherry at Chicago in the fall. Just received notification I got a lottery spot.

 

[Brony]

Well, looks like I'm going to pop my marathon cherry at Chicago in the fall. Just received notification I got a lottery spot.

Awesome man! I hope you don't get snow or 90 degrees.

 

[Hang 10]

Nice little speed session at lunch today. Ran around 6 miles with 3 x 1200 meter (actually more like 1300) w/ 600 meter jog for rest

1- 6:14 Pace (176 BPM)

2- 6:03 Pace (185 BPM)

3- 6:08 Pace (186 BPM)

Wasn't a ton of distance in intervals but was nice to see #'s in the low 6 minute pace range.

 

[Juxtatarot]

Well, looks like I'm going to pop my marathon cherry at Chicago in the fall. Just received notification I got a lottery spot.

Congrats!

I'm running it too, by the way. I don't recall if I mentioned it here or not.

 

[AAABatteries]

Moved this past weekend so was busy packing last week but I really hitting my walking hard as I was in a steps competition with some friends. I did 150k steps in 7 days. Mixed in to that was 2 jog/runs - 5 miles and 4 miles. Basically doing a modified couch to 5k to get my distance and speed back - will be a while but I'm trending well so far.

Really stoked about a couple things - got my Hoka's in the mail - ran in them last night for the first time. My legs were dead from all those steps last week and the moving but I managed 3 miles. Also, I'm now down to 214.5 so 25 lbs lost in a few months.

Hopefully I'll be able to do some sustained running in a few months.

 

[AAABatteries]

I did some research and went by the local running store and had them fit me. I felt bad because I ended up ordering off the runningwarehouse site but they wanted $150 for the model I wanted and runningwarehouse had them for $70.

I really wanted to bite my tongue, but this isn't right. You can't go there and use their time and resources and then buy the shoes somewhere else. Not cool. At least buy the first pair from them and buy the rest online.ETA: I'm a Financial Advisor. I would be pissed if someone called and picked my brain for an hour for stock ideas and then went and bought the stocks on E*TRADE to avoid paying me a commission.

I agree with Grue BUT when it is more then double the cost in my opinion they are asking for it. I have always bought from the local running store even when I know I could save a few bucks on line. If my running store started charging more then double what I could pay on line I would probably buy on line.

I find this story of double the cost a little hard to believe unless the running store is located somewhere very high end.

Checking back in after a few days. I'm in Atlanta and the shop is in a pretty decent spot downtown near a bunch of high-rise buildings and GT. I'm guessing they are able to charge that and have people pay it because it's people with disposable income that they can throw at it. With 4 kids I don't. As mentioned I plan to stop back in and throw them some business.

 

[BassNBrew]

Got a pacing question for you guys and how you manage it during a race. During the last half, I basically kept my eye on my HR just to try and keep it where I thought I needed to be for the race. As Hang10 mentioned, I probably left some time out there, and now thinking back he's right. I should have pushed in a couple of spots to make sure my pacing stayed on course.

So I have a chance to rectify this and try something different next Saturday, so my thought is to just show my pace on my watch and try and plan my race around that. So if I see myself starting to slow, I can try and push in some spots so I'm not trying to play catch-up later. One thing that's been consistent is I usually run a really strong first 8-9 miles where I'm on track but start to fade for a mile or two, but it seems like I can pull it back and get a nice final push the last couple of miles.

When you guys are racing, are you keeping an eye on your pace, your HR, both?

Racing by HR only is an iffy proposition for anything shorter than a marathon, IMO.

In reality, I use both HR and pace for a HM, but once I get past the first 40ish mins of the race, I totally disregard HR. I use the paces that I've run during successful tempo runs as well as LT (178 for me). If I'm running the paces I determined during tempos and my HR is above LT in the first half hour or so of the race, I know I'm in for trouble. If I get past the first 30-40mins of the race and I'm below LT, I know it's on. After that, I disregard HR and go by the current pace and feel. It becomes a matter of how much discomfort can you tolerate.

What are you going to base your pace on? I agree with Hang10 - you have to be willing to blow up to find your real race pace. Running scared won't get you there.

Found this on a google search. It's old information and may be out of date, but the concept still holds true:

From Lore of Running, by Tim Noakes, MD (1991), pages 39 and 40: "For reasons that are not absolutely clear, it is not possible to run at 100% VO2 maximum for more than a few minutes. This concept has been most clearly researched by C.T.M. Davies and Thompson (1979), two eminent British physiologists who found that trained athletes could maintain an average of 94% (range: 89 to 100%) of the VO2 max values for a 5-km race, 82% range...for the standard marathon, and 67% range...for the 85-km London-to-Brighton race." These authors also collected data on four elite ultramarathoners who ran for 24 hours. The sustainable exercise intensity fell progressively with increasing exercise duration (no suprise, there). At the end of 24 hours, it was at 45% max VO2.

Pacing is so hard to use because it's going to vary with environmental conditions such as temperature and terrain and becomes unreliable. HR data isn't going to help you much unless you have a huge data library to rely on for a race.

In theory if you're properly trained and have your heart data mastered, you would never run a negative split when chasing a pr solo at any distance over a mile (or whatever distance that running at max hr doesn't skew the data). You'll see people negative split when they are racing because they aren't racing the clock, they are racing the other people. They may be relying on their kick, taking advantage of some draft, or getting the benefit of the pack mentally pushing them.

In your statement above, while you might be ignoring your hr, your body isn't. If you take the time to know your limits, you may find out that you can run a marathon at 160 for the first half and 170 for the second half for example. This is discomfort zone that you talk about. The reality is that you're trained to run at 170 for 13 miles after running 13 miles at a lower hr. Your last mile is probably going to be a 175 average and the last 2/10's 178. If you mess around with it enough you may find that it's more efficient timewise to run the first 25 miles at 165 (assuming you have the training for this) and then drop the hammer. In that case your paces earlier are going to be faster than your paces later because your performance will degrade.

Keep in mind that I'm talking about a theoretical perfect race. Often we need to hold something in the tank because we don't have the training to master the distance. Of course we're always going to be holding something back based on our limits of maintaining a certain heart for a specific period of time. For example, we're always going to have a finishing kick since we don't have to hold that heart for a long period of time.

Here are the splits from the WR mile in 2010.

55.07 - keep in mind this includes starting from a stand still so the moving pace for most of this lap was faster

56.51 - running at sustainable hr for one mile

56.33 - ditto above

55.21 - running at max hr for finishing kick

 

[Cold Dead Hands]

I can run 6 miles at an 11:00 pace no problem now. i sweat like a stuck pig but am not winded at the end, and feel like with extra time I could take on a few more miles. My legs dont protest at all. Going to add a fifth day of running and get the weekly total to 24 miles. I will have two days less than 6 for rest for a while.

 

[BassNBrew]

I can run 6 miles at an 11:00 pace no problem now. i sweat like a stuck pig but am not winded at the end, and feel like with extra time I could take on a few more miles. My legs dont protest at all. Going to add a fifth day of running and get the weekly total to 24 miles. I will have two days less than 6 for rest for a while.

Good work. Won't be long and we'll be reading your 1/2 mary and full mary race reports.

 

[ClownCausedChaos2]

I have my first race of the year this Sunday. This month marks one year since I have started running. After running a couple of 5Ks last year, I've decided to try something a little longer. This Sunday is a 4-mile race.

As I run during the week for exercise, I had been running for 30 minutes, covering right around 3.2 miles. To prepare for this Sunday, I have been running for distance. The last few weeks, I have been following the "increase distance 10% each week" rule. This past week, I've been covering four miles at a 9:40/mile pace. My goal for the race this Sunday is a 9:30 pace.

My question for you more experienced runners is this: I get quicker as I run. My splits are usually 10:00-10:15, 9:45, 9:30, 9:00-9:15. The route I run is pretty consistent as far as hills (I'm not running downhill towards the end). I tend to think that it is more psychological, i.e. - I over-conserve in the beginning, then increase my pace as I near the end. Is this typical? Is there any way or tips to making my splits more consistent? Or does it not matter and I'm over-thinking the whole thing?

Thanks for any advice and I'll happily answer yours. Especially you marathon guys...You need my advice.

 

[Ned]

I have my first race of the year this Sunday. This month marks one year since I have started running. After running a couple of 5Ks last year, I've decided to try something a little longer. This Sunday is a 4-mile race.

As I run during the week for exercise, I had been running for 30 minutes, covering right around 3.2 miles. To prepare for this Sunday, I have been running for distance. The last few weeks, I have been following the "increase distance 10% each week" rule. This past week, I've been covering four miles at a 9:40/mile pace. My goal for the race this Sunday is a 9:30 pace.

My question for you more experienced runners is this: I get quicker as I run. My splits are usually 10:00-10:15, 9:45, 9:30, 9:00-9:15. The route I run is pretty consistent as far as hills (I'm not running downhill towards the end). I tend to think that it is more psychological, i.e. - I over-conserve in the beginning, then increase my pace as I near the end. Is this typical? Is there any way or tips to making my splits more consistent? Or does it not matter and I'm over-thinking the whole thing?

Thanks for any advice and I'll happily answer yours. Especially you marathon guys...You need my advice.

That's actually pretty uncommon. The common thing is people go out too fast because they're fresh and excited and then die at the end. It could be either mental or physical. Do you warm up before a run? Maybe your body needs to loosen up more beforehand.

 

[Juxtatarot]

CCC2 - Your post reminds me of this article that I stumbled upon a few weeks ago. I experience the same thing -- not as often as you but at least on my good days. I also agree with Ned's point about warming up. I'll usually run the first mile or two slower than I will the rest of the run for that reason.

 

[ClownCausedChaos2]

Ned & Jux - Thank you both for your thoughts. I'll take your advice and warm up a little more. What you're suggesting makes sense, as most runs I don't feel like I'm into a comfortable stride until about a mile and a half in. Maybe my muscles aren't warmed up enough.

 

[Juxtatarot]

Ned & Jux - Thank you both for your thoughts. I'll take your advice and warm up a little more. What you're suggesting makes sense, as most runs I don't feel like I'm into a comfortable stride until about a mile and a half in. Maybe my muscles aren't warmed up enough.

Did you read the article I linked?

 

[ClownCausedChaos2]

CCC2 - Your post reminds me of this article that I stumbled upon a few weeks ago. I experience the same thing -- not as often as you but at least on my good days. I also agree with Ned's point about warming up. I'll usually run the first mile or two slower than I will the rest of the run for that reason.

Great article, thanks again. That'sa perfect summation of what typically happens with my runs.

 

[MattFancy]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

 

[ClownCausedChaos2]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Yep. I used Active's C25k program (although, I believe they all use the exact same steps). Not to sound like an advertisement, but I went from an honest-to-God couch potato to running 5ks through the program.

I did have to start it a few times, as I developed shin splints right around the time that the running portion of the program picked up (around week 3, I think?) and had to rest for a week or two. The program did work, though.

 

[phatdawg]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Yes. Started one on May 1, 2014 and I am running a half marathon this Saturday. It was a great program that was easy for me to stick with and I had never enjoyed running before it.

 

[MattFancy]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Yep. I used Active's C25k program (although, I believe they all use the exact same steps). Not to sound like an advertisement, but I went from an honest-to-God couch potato to running 5ks through the program.

I did have to start it a few times, as I developed shin splints right around the time that the running portion of the program picked up (around week 3, I think?) and had to rest for a week or two. The program did work, though.

Good to know. I was really into running a couple of years ago, but with the birth of my daughter, moving and starting a new job over the last couple of years, I just haven't made running a priority.

Gonna sign up for a local 5k at the end of May to force myself to get back out there.

 

[beer 30]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

I think you'll find that a lot of us started out on that program and highly recommend it.

Speaking to CCC2's point regarding shin splints, if you've been out of it for a while they will happen and they will suck. My advice is invest in some compression sleeves for your calves now and wear them religiously before, during & after all your runs (yes, sleep in them) for the first month or so. And for me, I'd recommend you simply run through them rather than take time off. They will get better.

http://www.amazon.com/Zensah-Compression-Leg-Sleeves-Splints/dp/B005JW0ZPO

 

[MattFancy]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

I think you'll find that a lot of us started out on that program and highly recommend it.

Speaking to CCC2's point regarding shin splints, if you've been out of it for a while they will happen and they will suck. My advise is invest in some compression sleeves for your calves now and wear them religiously before during and after all your runs for the first month or so. And for me, I'd recommend you simply run through them rather than take time off. They will get better.

http://www.amazon.com/Zensah-Compression-Leg-Sleeves-Splints/dp/B005JW0ZPO

I never really had shin splints when I was running before. My problem was usually my IT band on the side of my knee would give me trouble. Went out on me a couple years ago during the Baltimore Half. That was not fun at all.

 

[beer 30]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

I think you'll find that a lot of us started out on that program and highly recommend it.

Speaking to CCC2's point regarding shin splints, if you've been out of it for a while they will happen and they will suck. My advise is invest in some compression sleeves for your calves now and wear them religiously before during and after all your runs for the first month or so. And for me, I'd recommend you simply run through them rather than take time off. They will get better.

http://www.amazon.com/Zensah-Compression-Leg-Sleeves-Splints/dp/B005JW0ZPO

I never really had shin splints when I was running before. My problem was usually my IT band on the side of my knee would give me trouble. Went out on me a couple years ago during the Baltimore Half. That was not fun at all.

Been a number of guys that have suffered through that as well. Not me so I can't speak to it but Grue & Duck come to mind as two of our more prominent posters who have worked through it.

 

[MattFancy]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

I think you'll find that a lot of us started out on that program and highly recommend it.

Speaking to CCC2's point regarding shin splints, if you've been out of it for a while they will happen and they will suck. My advise is invest in some compression sleeves for your calves now and wear them religiously before during and after all your runs for the first month or so. And for me, I'd recommend you simply run through them rather than take time off. They will get better.

http://www.amazon.com/Zensah-Compression-Leg-Sleeves-Splints/dp/B005JW0ZPO

I never really had shin splints when I was running before. My problem was usually my IT band on the side of my knee would give me trouble. Went out on me a couple years ago during the Baltimore Half. That was not fun at all.

Been a number of guys that have suffered through that as well. Not me so I can't speak to it but Grue & Duck come to mind as two of our more prominent posters who have worked through it.

I ended up getting a brace that helped. I ran a 10-miler after the whole IT band flare up and had no issues. Think it was just all the training leading up to the half that did me in.

 

[The Commish]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Just finished up. It works.

And CCC2 - I have the same experience as you do with runs. I am always very cautious at the beginning. Today I felt like I wanted to take off but I knew if I did, I wouldn't go the full time. As it was I started running too soon and ended up walking the last minute I should have been running. I was out of breath, though my body felt fine otherwise.

 

[ClownCausedChaos2]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Just finished up. It works.And CCC2 - I have the same experience as you do with runs. I am always very cautious at the beginning. Today I felt like I wanted to take off but I knew if I did, I wouldn't go the full time. As it was I started running too soon and ended up walking the last minute I should have been running. I was out of breath, though my body felt fine otherwise.

I've done that myself, where I have run out of gas while trying different things to pace myself. I've found that trying to reach that happy medium is difficult for me.

 

[ChiefD]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

I think you'll find that a lot of us started out on that program and highly recommend it.

My stupid neighbor talked me into a C2HM program three years ago. Best thing I ever did.

The first mile I ever ran was a pace of 16:32. Hard to believe now looking back at it.

 

[MattFancy]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

I think you'll find that a lot of us started out on that program and highly recommend it.

My stupid neighbor talked me into a C2HM program three years ago. Best thing I ever did.

The first mile I ever ran was a pace of 16:32. Hard to believe now looking back at it.

That's essentially what I did lol. Had never run a race before but one of my buddies talked me into doing a half with him. Went from barely being able to run 4 miles in July to running a half in October. Training was hell, but it was awesome to say I finished.

 

[FUBAR]

I have my first race of the year this Sunday. This month marks one year since I have started running. After running a couple of 5Ks last year, I've decided to try something a little longer. This Sunday is a 4-mile race.

As I run during the week for exercise, I had been running for 30 minutes, covering right around 3.2 miles. To prepare for this Sunday, I have been running for distance. The last few weeks, I have been following the "increase distance 10% each week" rule. This past week, I've been covering four miles at a 9:40/mile pace. My goal for the race this Sunday is a 9:30 pace.

My question for you more experienced runners is this: I get quicker as I run. My splits are usually 10:00-10:15, 9:45, 9:30, 9:00-9:15. The route I run is pretty consistent as far as hills (I'm not running downhill towards the end). I tend to think that it is more psychological, i.e. - I over-conserve in the beginning, then increase my pace as I near the end. Is this typical? Is there any way or tips to making my splits more consistent? Or does it not matter and I'm over-thinking the whole thing?

Thanks for any advice and I'll happily answer yours. Especially you marathon guys...You need my advice.

That's actually pretty uncommon. The common thing is people go out too fast because they're fresh and excited and then die at the end. It could be either mental or physical. Do you warm up before a run? Maybe your body needs to loosen up more beforehand.

this. plus do you use a HRM? My guess is you're starting off too slow as you're not all that comfortable in this sport yet. You're starting too easy until you get loosened up. But if your heart rate is consistent and you're getting faster, that would be interesting.

 

[FUBAR]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

I think you'll find that a lot of us started out on that program and highly recommend it.

My stupid neighbor talked me into a C2HM program three years ago. Best thing I ever did.

The first mile I ever ran was a pace of 16:32. Hard to believe now looking back at it.

You've come a long way! The kind of story that should inspire others.

 

[The Commish]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Just finished up. It works.And CCC2 - I have the same experience as you do with runs. I am always very cautious at the beginning. Today I felt like I wanted to take off but I knew if I did, I wouldn't go the full time. As it was I started running too soon and ended up walking the last minute I should have been running. I was out of breath, though my body felt fine otherwise.

I've done that myself, where I have run out of gas while trying different things to pace myself. I've found that trying to reach that happy medium is difficult for me.

This is another part of why I run on a treadmill. I simply don't trust myself (right now) to be able to regulate myself. Even on the treadmill I struggled in the middle of this program and the guys told me to throttle it back a bit. I did and it was hugely successful. I'm scared I'd burn myself out quickly if I was running outside all the time. Though I did go run a mile in my neighborhood yesterday and my legs weren't feeling too bad when I woke up. We'll see how I feel later today after the three I just ran.

 

[ChiefD]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Just finished up. It works.And CCC2 - I have the same experience as you do with runs. I am always very cautious at the beginning. Today I felt like I wanted to take off but I knew if I did, I wouldn't go the full time. As it was I started running too soon and ended up walking the last minute I should have been running. I was out of breath, though my body felt fine otherwise.

I've done that myself, where I have run out of gas while trying different things to pace myself. I've found that trying to reach that happy medium is difficult for me.

This is another part of why I run on a treadmill. I simply don't trust myself (right now) to be able to regulate myself. Even on the treadmill I struggled in the middle of this program and the guys told me to throttle it back a bit. I did and it was hugely successful. I'm scared I'd burn myself out quickly if I was running outside all the time. Though I did go run a mile in my neighborhood yesterday and my legs weren't feeling too bad when I woke up. We'll see how I feel later today after the three I just ran.

I think a lot of us here honestly feel that if you start running more consistently outside a lot of things will happen. You will start to progress a lot more because the runs themselves will be a lot more interesting.

You can use that time outdoors to check out the neighborhood. See things you haven't seen before. Figure out where all the hot moms live and work those into your routes on a regular basis. Feel the sunshine on your face.

Running outside is a beautiful thing, and you are so close to just taking off as a runner. You've put in some brutal miles indoors on a treadmill - time to be free and be outside!

 

[ClownCausedChaos2]

I have my first race of the year this Sunday. This month marks one year since I have started running. After running a couple of 5Ks last year, I've decided to try something a little longer. This Sunday is a 4-mile race.

As I run during the week for exercise, I had been running for 30 minutes, covering right around 3.2 miles. To prepare for this Sunday, I have been running for distance. The last few weeks, I have been following the "increase distance 10% each week" rule. This past week, I've been covering four miles at a 9:40/mile pace. My goal for the race this Sunday is a 9:30 pace.

My question for you more experienced runners is this: I get quicker as I run. My splits are usually 10:00-10:15, 9:45, 9:30, 9:00-9:15. The route I run is pretty consistent as far as hills (I'm not running downhill towards the end). I tend to think that it is more psychological, i.e. - I over-conserve in the beginning, then increase my pace as I near the end. Is this typical? Is there any way or tips to making my splits more consistent? Or does it not matter and I'm over-thinking the whole thing?

Thanks for any advice and I'll happily answer yours. Especially you marathon guys...You need my advice.

That's actually pretty uncommon. The common thing is people go out too fast because they're fresh and excited and then die at the end. It could be either mental or physical. Do you warm up before a run? Maybe your body needs to loosen up more beforehand.

this. plus do you use a HRM? My guess is you're starting off too slow as you're not all that comfortable in this sport yet. You're starting too easy until you get loosened up. But if your heart rate is consistent and you're getting faster, that would be interesting.

I don't use a HRM, unfortunately, so I honestly don't know.

 

[MattFancy]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Just finished up. It works.And CCC2 - I have the same experience as you do with runs. I am always very cautious at the beginning. Today I felt like I wanted to take off but I knew if I did, I wouldn't go the full time. As it was I started running too soon and ended up walking the last minute I should have been running. I was out of breath, though my body felt fine otherwise.

I've done that myself, where I have run out of gas while trying different things to pace myself. I've found that trying to reach that happy medium is difficult for me.

This is another part of why I run on a treadmill. I simply don't trust myself (right now) to be able to regulate myself. Even on the treadmill I struggled in the middle of this program and the guys told me to throttle it back a bit. I did and it was hugely successful. I'm scared I'd burn myself out quickly if I was running outside all the time. Though I did go run a mile in my neighborhood yesterday and my legs weren't feeling too bad when I woke up. We'll see how I feel later today after the three I just ran.

I think a lot of us here honestly feel that if you start running more consistently outside a lot of things will happen. You will start to progress a lot more because the runs themselves will be a lot more interesting.

You can use that time outdoors to check out the neighborhood. See things you haven't seen before. Figure out where all the hot moms live and work those into your routes on a regular basis. Feel the sunshine on your face.

Running outside is a beautiful thing, and you are so close to just taking off as a runner. You've put in some brutal miles indoors on a treadmill - time to be free and be outside!

I've never been a big running on the treadmill guy. I get too bored with it. After 3 miles or so, I'm over it. Whe I run outside, once I get into the zone, I feel like I could keep running forever. I don't get that feeling on the treadmill and more often than not, I keep finding myself looking at the distance wondering how much longer.

 

[tri-man 47]

Ned & Jux - Thank you both for your thoughts. I'll take your advice and warm up a little more. What you're suggesting makes sense, as most runs I don't feel like I'm into a comfortable stride until about a mile and a half in. Maybe my muscles aren't warmed up enough.

I'd say this is certainly part of it. When I start many of my runs, I'll look at the pace on my Garmin during the first 1/2 mile or mile and be surprised that it's slower than I expected. I look down a mile later - when I feel like I'm running exactly the same (stride length and pace) - and the pace is much better. I think it's just the warm-up as the muscles stretch and loosen up.

For a 5K race, I'll typically run a couple of miles to loosen up before the race! For your Sunday race, you might consider running a real easy 1/2 mile or so to warm up before the race. The thought of that might freak you out ('I need to save all my energy for the race itself!'), but you should recover fine for the race. And it's OK to finish the warm-up 15-20 minutes before the actual race. Another approach is to do a short warm-up but add in some high-knee skip steps and also some butt kicks to stretch the muscles (after a bit of warm-up, though). The race environment itself will pull you out to a rather quick start ...the problem is usually holding back and not getting caught up in that first 1/4-mile excitement. I look forward to your report!!

MattFancy - welcome! We've got a number of guys here right now who are just gearing up their running, so you'll be in good company.

 

[The Commish]

Anyone ever do C25k? Been out of running for awhile now and want to get back in. Just wondering what you guys thought about it.

Just finished up. It works.And CCC2 - I have the same experience as you do with runs. I am always very cautious at the beginning. Today I felt like I wanted to take off but I knew if I did, I wouldn't go the full time. As it was I started running too soon and ended up walking the last minute I should have been running. I was out of breath, though my body felt fine otherwise.

I've done that myself, where I have run out of gas while trying different things to pace myself. I've found that trying to reach that happy medium is difficult for me.

This is another part of why I run on a treadmill. I simply don't trust myself (right now) to be able to regulate myself. Even on the treadmill I struggled in the middle of this program and the guys told me to throttle it back a bit. I did and it was hugely successful. I'm scared I'd burn myself out quickly if I was running outside all the time. Though I did go run a mile in my neighborhood yesterday and my legs weren't feeling too bad when I woke up. We'll see how I feel later today after the three I just ran.

I think a lot of us here honestly feel that if you start running more consistently outside a lot of things will happen. You will start to progress a lot more because the runs themselves will be a lot more interesting.

You can use that time outdoors to check out the neighborhood. See things you haven't seen before. Figure out where all the hot moms live and work those into your routes on a regular basis. Feel the sunshine on your face.

Running outside is a beautiful thing, and you are so close to just taking off as a runner. You've put in some brutal miles indoors on a treadmill - time to be free and be outside!

I'm working on it Outside the knee pain, the only thing I notice different though is the undulation. I can't simulate that on a treadmill. I get that. My muscles aren't sore anymore, but I've only been outside a couple times since my first time. I feel like I'm going in a good direction and I don't want to mess that up by going too hard too fast.

 

[Nigel]

CCC2 - good luck with your race, and I can almost guarantee you that if you're training runs are comfortable at 9:40 then you will do much better than 9:30 this weekend.

 

[ClownCausedChaos2]

Ned & Jux - Thank you both for your thoughts. I'll take your advice and warm up a little more. What you're suggesting makes sense, as most runs I don't feel like I'm into a comfortable stride until about a mile and a half in. Maybe my muscles aren't warmed up enough.

I'd say this is certainly part of it. When I start many of my runs, I'll look at the pace on my Garmin during the first 1/2 mile or mile and be surprised that it's slower than I expected. I look down a mile later - when I feel like I'm running exactly the same (stride length and pace) - and the pace is much better. I think it's just the warm-up as the muscles stretch and loosen up.

For a 5K race, I'll typically run a couple of miles to loosen up before the race! For your Sunday race, you might consider running a real easy 1/2 mile or so to warm up before the race. The thought of that might freak you out ('I need to save all my energy for the race itself!'), but you should recover fine for the race. And it's OK to finish the warm-up 15-20 minutes before the actual race. Another approach is to do a short warm-up but add in some high-knee skip steps and also some butt kicks to stretch the muscles (after a bit of warm-up, though). The race environment itself will pull you out to a rather quick start ...the problem is usually holding back and not getting caught up in that first 1/4-mile excitement. I look forward to your report!!

MattFancy - welcome! We've got a number of guys here right now who are just gearing up their running, so you'll be in good company.

Thank you. This is great advice.

 

[ClownCausedChaos2]

CCC2 - good luck with your race, and I can almost guarantee you that if you're training runs are comfortable at 9:40 then you will do much better than 9:30 this weekend.

Thank you for the luck.

The experience of the few 5Ks I ran last year did teach me that the race pace is completely different and you do tend to run faster than a morning run around the neighborhood. If I don't hit 9:30 I'll be extremely disappointed. For the first race of the year I set an easy target for myself, admittedly.