Ran a 10k - Official Thread (4 Viewers)

[MAC_32]

I just started getting back into running. I keep a pretty good eye on this thread. I just ran a 5k in 25.26, which is pretty good for me. I have a Warrior Dash in 2 weeks. I'm not sure if this is the right thread but does anyone have any experience/advice for it?

Like MAC says, probably best to not treat it as a race. Who knows what's a good time, anyway, on these courses? Just have fun. Wear some older shoes, if you can. Tie 'em tight or wrap some duct tape around them if the course is particularly sloppy. So close to 8 min/mi on the 5K? That's a good time. Any goal to bring that down by the fall season? (And if you just ran a 5K, are you on the west coast?)

Yes, this!

Bring an extra pair for afterwards then leave the old shoes there. They usually have a place setup for everyone to leave shoes that race organizers will clean up and give to those in need.

 

[Juxtatarot]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

 

[Hang 10]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

 

[FUBAR]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

I've created a few segments now; not directly to my office or home, but close enough that I run them frequently. my last one created was a 2.5 mile, 620' descent. 250' in the first half mile, then levels out, then another 200' drop in a half mile, then it's a fairly consistent -1% drop to the end.

 

[tri-man 47]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

 

[ChiefD]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

I just checked more segments in my area, and there is some fast som##### around there. Same guy with all kind of fast runs. Dangit.

 

[MattFancy]

I just started getting back into running. I keep a pretty good eye on this thread. I just ran a 5k in 25.26, which is pretty good for me. I have a Warrior Dash in 2 weeks. I'm not sure if this is the right thread but does anyone have any experience/advice for it?

I did a Warrior Dash a few years ago. Unless you're in the front, be prepared for slow downs once you get to the obstacles. I know the one I did had a slide into water/mud. I probably stood around waiting for that for a good 3-4 minutes. It's not necessarily a "race" that you're trying to have a record time or something. Just enjoy it as something different than a regular 5k.

 

[SFBayDuck]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

I just checked more segments in my area, and there is some fast som##### around there. Same guy with all kind of fast runs. Dangit.

Not that I'm fast anyway, but with all of the professional/sponsored trail runners here in Marin I have no shot at any CRs. Unless I make up my own random segments that go off trail or something.....

 

[FUBAR]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

I just checked more segments in my area, and there is some fast som##### around there. Same guy with all kind of fast runs. Dangit.

Not that I'm fast anyway, but with all of the professional/sponsored trail runners here in Marin I have no shot at any CRs. Unless I make up my own random segments that go off trail or something.....

"why are these segments so zig-zaggy?"

 

[SFBayDuck]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

A dog needs to mark his territory.

I just checked more segments in my area, and there is some fast som##### around there. Same guy with all kind of fast runs. Dangit.

Not that I'm fast anyway, but with all of the professional/sponsored trail runners here in Marin I have no shot at any CRs. Unless I make up my own random segments that go off trail or something.....

"why are these segments so zig-zaggy?"

I'm totally doing that now....

 

[Hang 10]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

One of the most fun things to do on strava!

On my end, I decided to start a Pfitz 10K training plan (maxes at 57 miles I think). There's a big 10K in Richmond, VA in the beginning of April and I decided to make that my "A" race for the first part of this year. Got a bear of a workout for lunch today. 9 miles with 12, 10 and 8 minutes at LT pace.

Update: Workout wasn't as painful as I had feared. Ran 12 minutes @ 6:20 (184), 10 minutes @ 6:22 (186) & 8 minutes @ 6:31 (186). A little disappointed that the 8 minute wasn't closer to the first two but it was against the wind, so it's probably within the margin for error. Anyway, I'm pleased.

 

[koby925]

I was diagnosed with a Lumbar Radiculopathy - pinched nerve in the lumbrosacal area. Anyone ever have one of these?

They told me Prednesone to reduce pain/numbness in leg, relaxors as needed for my back, PT and worst of all...no running for now

 

[Hang 10]

I was diagnosed with a Lumbar Radiculopathy - pinched nerve in the lumbrosacal area. Anyone ever have one of these?

They told me Prednesone to reduce pain/numbness in leg, relaxors as needed for my back, PT and worst of all...no running for now

Dude...

No running for how long?

 

[koby925]

I was diagnosed with a Lumbar Radiculopathy - pinched nerve in the lumbrosacal area. Anyone ever have one of these?

They told me Prednesone to reduce pain/numbness in leg, relaxors as needed for my back, PT and worst of all...no running for now

Dude...

No running for how long?

My liberal interpretation was not until if/when the steroids clear up leg pain/numbness. I'm sure doc would think longer...

 

[Hang 10]

I was diagnosed with a Lumbar Radiculopathy - pinched nerve in the lumbrosacal area. Anyone ever have one of these?

They told me Prednesone to reduce pain/numbness in leg, relaxors as needed for my back, PT and worst of all...no running for now

Dude...

No running for how long?

My liberal interpretation was not until if/when the steroids clear up leg pain/numbness. I'm sure doc would think longer...

I would get a second opinion from the intrawebs. Keep looking for one til you find good news.

 

[2Young2BBald]

I just started getting back into running. I keep a pretty good eye on this thread. I just ran a 5k in 25.26, which is pretty good for me. I have a Warrior Dash in 2 weeks. I'm not sure if this is the right thread but does anyone have any experience/advice for it?

I did a Warrior Dash a few years ago. Unless you're in the front, be prepared for slow downs once you get to the obstacles. I know the one I did had a slide into water/mud. I probably stood around waiting for that for a good 3-4 minutes. It's not necessarily a "race" that you're trying to have a record time or something. Just enjoy it as something different than a regular 5k.

Do it just for fun and run with friends and mug for the camera as you are jumping the fire logs. And, unless things have changed, they give you a free beer when you turn in your timing chip. Hang at the finish and ask grab chips and drink for free for the rest of the day.

 

[JShare87]

I just started getting back into running. I keep a pretty good eye on this thread. I just ran a 5k in 25.26, which is pretty good for me. I have a Warrior Dash in 2 weeks. I'm not sure if this is the right thread but does anyone have any experience/advice for it?

Like MAC says, probably best to not treat it as a race. Who knows what's a good time, anyway, on these courses? Just have fun. Wear some older shoes, if you can. Tie 'em tight or wrap some duct tape around them if the course is particularly sloppy. So close to 8 min/mi on the 5K? That's a good time. Any goal to bring that down by the fall season? (And if you just ran a 5K, are you on the west coast?)

Thanks for the advice. I live in South Florida. It was for a work event, nothing really competitive. I'm trying to lower my time but don't have much time to train. Need to shed some weight first. I'm 6'0 and weigh around 210.

 

[Juxtatarot]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

One of the most fun things to do on strava!

On my end, I decided to start a Pfitz 10K training plan (maxes at 57 miles I think). There's a big 10K in Richmond, VA in the beginning of April and I decided to make that my "A" race for the first part of this year. Got a bear of a workout for lunch today. 9 miles with 12, 10 and 8 minutes at LT pace.

Update: Workout wasn't as painful as I had feared. Ran 12 minutes @ 6:20 (184), 10 minutes @ 6:22 (186) & 8 minutes @ 6:31 (186). A little disappointed that the 8 minute wasn't closer to the first two but it was against the wind, so it's probably within the margin for error. Anyway, I'm pleased.

Good job! What's your goal for the 10K?

 

[Hang 10]

So when I ran Monday, I noticed someone had tagged one of the hills in my neighborhood on Strava. It's about .25 mile with a elevation difference of 65 feet. After my easy run on Monday, I noticed that I was 9th on the list. 9th! The leader had run that short stretch in 1:14, with a pace of 5:21.

Well, 9th place wouldn't do. Went out last night just to see how far up the leaderboard I could get. 1:14 is pretty damn fast, and honestly I have no idea if I could ever run that fast, even for a short stretch. After a little warm-up, I attacked that hill. Ended up finishing that stretch in 1:32, with a pace of 6:39.

So now I'm 2nd.

Silly, I know. But something to make it fun and break up the monotony of running.

Juxt is a known segment CR hunter.

One of the most fun things to do on strava! On my end, I decided to start a Pfitz 10K training plan (maxes at 57 miles I think). There's a big 10K in Richmond, VA in the beginning of April and I decided to make that my "A" race for the first part of this year. Got a bear of a workout for lunch today. 9 miles with 12, 10 and 8 minutes at LT pace.

Update: Workout wasn't as painful as I had feared. Ran 12 minutes @ 6:20 (184), 10 minutes @ 6:22 (186) & 8 minutes @ 6:31 (186). A little disappointed that the 8 minute wasn't closer to the first two but it was against the wind, so it's probably within the margin for error. Anyway, I'm pleased.

Good job! What's your goal for the 10K?

That's a good question. Thinking somewhere in the 38 minute range. Not sure how much improvement I can manage in 11 weeks but I'm looking forward to finding out.

 

[tri-man 47]

I just started getting back into running. I keep a pretty good eye on this thread. I just ran a 5k in 25.26, which is pretty good for me. I have a Warrior Dash in 2 weeks. I'm not sure if this is the right thread but does anyone have any experience/advice for it?

Like MAC says, probably best to not treat it as a race. Who knows what's a good time, anyway, on these courses? Just have fun. Wear some older shoes, if you can. Tie 'em tight or wrap some duct tape around them if the course is particularly sloppy. So close to 8 min/mi on the 5K? That's a good time. Any goal to bring that down by the fall season? (And if you just ran a 5K, are you on the west coast?)

Thanks for the advice. I live in South Florida. It was for a work event, nothing really competitive. I'm trying to lower my time but don't have much time to train. Need to shed some weight first. I'm 6'0 and weigh around 210.

Wow ...imagine what'll happen if you can drop some weight. Keep at the running as regularly as you can, particularly if you can build up some long, slow runs, and the weight should drop. We'll all be happy to hold you accountable!

 

[Nigel]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

 

[FUBAR]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

While I'm not fast, I think a reason I'm not as fast as some of the guys here is my weight. Not a Clydesdale by any means, but 178 lbs is going to move slower, all other things equal, than 150 lbs.

BUT - I have no desire to lose weight. If you're trying to win races or get as fast as possible, you'll probably be slightly better off losing 5-10 lbs but is it worth it to you? If you're pudgy (doubt it), then maybe it will be, but if you have low body fat then I personally wouldn't sweat it and try to maintain overall health. Really just depends on your goals / priority.

 

[Hang 10]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

I've always eaten pretty healthy but I saw a nutritionist this summer when I started my marathon training. I wanted to make sure I didn't lose too much weight. I learned some good info and I have tweaked the plan a bit when I reduced my miles. I'm a little shorter than you but I'm around 160 right now. When I'm in prime racing shape, I'm probably right at 150. The weight definitely makes a difference. But at the same time, it's not that easy to just lose weight without decreasing your energy. It's a fine line.

 

[MAC_32]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

I'm no fast guy, but I'm seeing positive trends via my current method.

I'm currently 6'1, 195. I've been on the wrong side of 200 this time previous years and only gotten down to the mid 190's during racing season, so I think I'm setup better for success this year. I haven't been below 190 since I stopped personal training full time in 2010, but that's my racing goal for this season. Trim things up a couple weeks before a race and get around 185. I think the extra muscle helps to stay healthy during training, but race day I want to be lighter than training weight. If I ever become a fast guy then I'll probably lower both numbers, but I'm years out from going down that road.

As far as food intake, I don't pay much attention to how much I eat; I just pay attention to what I eat. Eat well, run a lot, and check the scale once/week. If things went the wrong way in a week then I'll pay a little extra attention to how much I'm eating that week to get back on track. I will only plan every day + log food in the 2 weeks prior to races. If the goal is to reduce weight while logging less miles then the diet needs to be more disciplined during this time period.

---

Short version - yes, weight matters.

 

[MattFancy]

So I've recently gotten back into running again (having a kid makes it impossible lol). I'm about 10-15lbs heavier than I was when I was at my peak running shape. For the time being, I'm just running to lose weight/get back into shape. Any thoughts on the best way to do that? Intervals better than just going out for 2-3 mile runs? Add weightlifting?

 

[ChiefD]

So I've recently gotten back into running again (having a kid makes it impossible lol). I'm about 10-15lbs heavier than I was when I was at my peak running shape. For the time being, I'm just running to lose weight/get back into shape. Any thoughts on the best way to do that? Intervals better than just going out for 2-3 mile runs? Add weightlifting?

Slow runs to start. Keeps the heart rate down, which will help to burn fat as you work your way back into it.

 

[Juxtatarot]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

I weigh myself almost every day but more for curiosity than any other reason. I have never counted calories in my life although I like when calories are listed on menus because I can pick the options with more calories. If I'm running consistently I can eat whatever I want without gaining weight. People are always surprised how much I can eat. However, I rarely eat breakfast and usually don't eat lunch until 1:00 or later. When I get home from work, I'll often be eating from the time I get home until I go to bed. I try to eat healthy so my blood pressure and cholesterol levels don't get too high and I try to avoid white carbs so I don't get energy spikes and crashes. I'm far from perfect from eating healthy though.

There is no doubt that my running successes are significantly helped by being naturally skinny.

 

[Ned]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

It made a huge difference for me. Also, not just weight related, but what you eat has a big effect on training and racing performance. It's your fuel....Do they put 87 octane in a Formula 1 car?

 

[MAC_32]

So I've recently gotten back into running again (having a kid makes it impossible lol). I'm about 10-15lbs heavier than I was when I was at my peak running shape. For the time being, I'm just running to lose weight/get back into shape. Any thoughts on the best way to do that? Intervals better than just going out for 2-3 mile runs? Add weightlifting?

Exercise 6 days/week. Strength training every other day, easy running the other 3. Once this becomes easy (3 weeks?) begin to add easy runs to strength training days. Once this becomes easy (2 weeks?) then begin to mix it up on non-strength training days. Plan to re-evaluate after 6-8 weeks.

 

[MattFancy]

So I've recently gotten back into running again (having a kid makes it impossible lol). I'm about 10-15lbs heavier than I was when I was at my peak running shape. For the time being, I'm just running to lose weight/get back into shape. Any thoughts on the best way to do that? Intervals better than just going out for 2-3 mile runs? Add weightlifting?

Exercise 6 days/week. Strength training every other day, easy running the other 3. Once this becomes easy (3 weeks?) begin to add easy runs to strength training days. Once this becomes easy (2 weeks?) then begin to mix it up on non-strength training days. Plan to re-evaluate after 6-8 weeks.

Its weird because when I first started running 5 years ago, it was to get in shape for my wedding. Then after I started running a few days a week, a buddy of mine convinced me to do a half marathon with him. So for the better part of my time spent running, it's been to train for long races like a half and a 10-miler. Now that I'm running just to run, it feels weird lol. I want to eventually get back to doing a couple races, but it's kind of nice to just go out and run instead of working on training. So I want to get back to my running weight and not have to do it by running long distances every day.

 

[Ned]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

 

[koby925]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

I have similar stats - slightly taller at just under 5'11 but typically 172-174ish. I've thought about the nagging injuries being a result of carrying too much. But I don't think I can lose a lot. I was 166-168 at my peak old guy shape when I was running low 17 5ks and 1:22 a couple years ago. Even in my college days I was 158-162. I do try to watch quality of what I eat but I also eat a ton.

 

[FUBAR]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

you could sign up for a race. But frankly, I sort of wish I hadn't. We all need a rest period, you'll come back even stronger.

 

[koby925]

On the injury front, the steroids (Prednezone) have done wonders for the associated leg pain with my back issues. I may run a little this weekend. In researching a bit more, I see that pinched nerve or sciatica in the back is often really Piriformis Syndrome. Which is related to the hip turning and ties in the back, legs, etc. With my hip issues a couple years ago, I was already wondering if this back/leg stuff is related. Especially since the leg issue acted up after running in ice and snow. Which, by the way, I will never do again.

 

[koby925]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

I kind of dig winter training in NC and there are Spring races to shoot for. But I've also been much less active than you. I don't think some time off after hitting it hard for awhile is the worst idea.

 

[Juxtatarot]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

You seem like the opposite of Ivan. He's mentioned how he doesn't really like marathons and doesn't care much about his marathon PRs but feels differently about shorter races. You, on the other hand, have always seem highly motivated for marathons but much less so for other race distances. I find this a little strange since you've classified yourself as a better shorter distance guy in general.

I enjoy the competition and getting better at any distance. I've probably enjoyed non-marathon training cycles more than marathon training because I like running less miles but trying to be more aggressive challenging myself with intensity.

 

[ChiefD]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

I had it really bad this winter also. Not even sure what it is - just a lack of motivation + a lot of other external stuff going on with life.

Better put, it's been easier to talk myself out of running more often this winter.

My training calendar for my race has helped, since it stares at me in the face 20 times a day while I look at my calendar. But I'm not even that excited about it right now. It's making me re-think signing up for the Chicago marathon again this year.

 

[Hang 10]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

You seem like the opposite of Ivan. He's mentioned how he doesn't really like marathons and doesn't care much about his marathon PRs but feels differently about shorter races. You, on the other hand, have always seem highly motivated for marathons but much less so for other race distances. I find this a little strange since you've classified yourself as a better shorter distance guy in general.

I enjoy the competition and getting better at any distance. I've probably enjoyed non-marathon training cycles more than marathon training because I like running less miles but trying to be more aggressive challenging myself with intensity.

I'm guessing Ned's motivation or lack there of is related to him hitting that 10,000 mile mark. Nothing wrong with needing a little break mentally and physically. That's a ton of miles.

But I'm with you, Juxt. I enjoy the competition at all distances. I just like trying to raise the bar.

 

[pbm107]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

Typically I am pretty similar in that I struggle with training over the winter, especially coming off of a Fall marathon. In looking at your Strava data from last 12 months you are definitely all or nothing when it comes to your training. Two months of 300, one over 200, and the rest under 200. You also ran your those high mileage months during the heat of the summer so those three high mileage months must have been brutal when you consider your training wasn't great in the months leading up to it. It is understandable that you may have some negative feelings towards running after that experience.

Perhaps if you some smaller training goals that you are likely to achieve in the short term (like run 150 miles next month) you might build up some momentum and start to get your motivation back.

 

[Ned]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

You seem like the opposite of Ivan. He's mentioned how he doesn't really like marathons and doesn't care much about his marathon PRs but feels differently about shorter races. You, on the other hand, have always seem highly motivated for marathons but much less so for other race distances. I find this a little strange since you've classified yourself as a better shorter distance guy in general.

I enjoy the competition and getting better at any distance. I've probably enjoyed non-marathon training cycles more than marathon training because I like running less miles but trying to be more aggressive challenging myself with intensity.

It's a little scary how you know me that well. It's very cliche, but it really is a love/hate relationship with me and the marathon. I ####### hate racing it, but I love training for it. The distance still scares the hell out of me, so I'll train my ### off for it. All of the other distances don't scare me, so I take it for granted. Now that I'm not racing marathons, I've got little fear... so I'm slacking.

I like pbm's suggestion of 150mi/mo. Plus, there's this little nugget I just got in my inbox - are we doing it? I'm only going if you guys are!

Dear Runner,

This e-mail is a reminder that the 2016 Blue Cross Broad Street Run Lottery will open on Monday, February 1, 2016 and close onFriday, February 12, 2016 at 11:59 p.m. EST. Lottery selections are random and the first person who enters the lottery has the same chance of being selected as the last person, so it will not matter when you enter the lottery.

 

[Nigel]

Speaking of weight, do you faster guys pay any attention to it or do you just eat what you want, presumaby relatively healthy, and let it take care of itself with all the miles you put in? I'm 5'10 170, have been here for two years consistently. I've never tracked calories but I eat a ton. I wonder if I made an effort to drop 5 or 10lbs what difference it would make.

While I'm not fast, I think a reason I'm not as fast as some of the guys here is my weight. Not a Clydesdale by any means, but 178 lbs is going to move slower, all other things equal, than 150 lbs.

BUT - I have no desire to lose weight. If you're trying to win races or get as fast as possible, you'll probably be slightly better off losing 5-10 lbs but is it worth it to you? If you're pudgy (doubt it), then maybe it will be, but if you have low body fat then I personally wouldn't sweat it and try to maintain overall health. Really just depends on your goals / priority.

I'm not trying to win any races but I do want to BQ sometime int the next year or two. I'd like to do it at my current weight if possible. I spent 20+ years in the 190s after college and am happy with my body composition as it is now but I definitely have some pockets of excess baggage. I'll probably keep doing what I'm doing and see how this next marathon goes. Then if I decide to take a shot at the BQ next fall I'll consider trying to drop a few if I feel like I have to.

Thanks guys for all of the responses.

 

[ChiefD]

Ok, I need some tempo run help. I've always ran them how Higdon explains it in his training programs:

This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Should I be doing something different here? Tonight I have a 45 minute tempo run scheduled, so want to make sure I get the most out of this workout. Reading how some of you define a tempo run, it seems you are doing them differently. Like maybe holding the top speed for a lot longer than a few minutes.

I know you have probably answered this before, and I tried to search but can't seem to locate what I'm looking for. Can someone explain these better to me in words that a moron can understand? Thanks in advance.

 

[Juxtatarot]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

You seem like the opposite of Ivan. He's mentioned how he doesn't really like marathons and doesn't care much about his marathon PRs but feels differently about shorter races. You, on the other hand, have always seem highly motivated for marathons but much less so for other race distances. I find this a little strange since you've classified yourself as a better shorter distance guy in general.

I enjoy the competition and getting better at any distance. I've probably enjoyed non-marathon training cycles more than marathon training because I like running less miles but trying to be more aggressive challenging myself with intensity.

It's a little scary how you know me that well. It's very cliche, but it really is a love/hate relationship with me and the marathon. I ####### hate racing it, but I love training for it. The distance still scares the hell out of me, so I'll train my ### off for it. All of the other distances don't scare me, so I take it for granted. Now that I'm not racing marathons, I've got little fear... so I'm slacking.

I like pbm's suggestion of 150mi/mo. Plus, there's this little nugget I just got in my inbox - are we doing it? I'm only going if you guys are!

Dear Runner,

This e-mail is a reminder that the 2016 Blue Cross Broad Street Run Lottery will open on Monday, February 1, 2016 and close onFriday, February 12, 2016 at 11:59 p.m. EST. Lottery selections are random and the first person who enters the lottery has the same chance of being selected as the last person, so it will not matter when you enter the lottery.

If we get in and pbm keeps his offer to host me, I'm 100% in.

 

[Hang 10]

Ok, I need some tempo run help. I've always ran them how Higdon explains it in his training programs:

This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Should I be doing something different here? Tonight I have a 45 minute tempo run scheduled, so want to make sure I get the most out of this workout. Reading how some of you define a tempo run, it seems you are doing them differently. Like maybe holding the top speed for a lot longer than a few minutes.

I know you have probably answered this before, and I tried to search but can't seem to locate what I'm looking for. Can someone explain these better to me in words that a moron can understand? Thanks in advance.

Basically a tempo run is a pace you can hold for about a one hour race. So it's somewhere between half marathon and 10k pace. Typically you're going run a one to two mile warm-up and hold your tempo pace for 20 to 40 minutes and then cool down with another mile. You can also break the tempo into intervals like I did yesterday. I did 12, 10 and 8 minutes with a 4 min recovery jog in between. So I got 30 minutes of tempo or lactic threshold work in. When you break the run into intervals you can push the pace 5-10 seconds or so.

But for your workout, I think you're supposed to warm-up for 10 minutes or so and then run at tempo pace for around 20 minutes and then cool down for a total of 45 minutes.

 

[Juxtatarot]

Ok, I need some tempo run help. I've always ran them how Higdon explains it in his training programs:

This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Should I be doing something different here? Tonight I have a 45 minute tempo run scheduled, so want to make sure I get the most out of this workout. Reading how some of you define a tempo run, it seems you are doing them differently. Like maybe holding the top speed for a lot longer than a few minutes.

I know you have probably answered this before, and I tried to search but can't seem to locate what I'm looking for. Can someone explain these better to me in words that a moron can understand? Thanks in advance.

McMillan has a cool section about different tempo type runs which I'll paste below. I don't like the Higdon tempo because if you're "building" for the 20 - 30 minutes you're just not running fast for very long.

Stamina Workouts

Stamina workouts introduce steady, medium-paced running into your program. The goal is to develop your ability to run a steady pace for long periods of time. Specifically, you increase your lactate threshold pace which leads to faster race times. The challenge with each of the four types of Stamina workouts is to keep from running too fast. These are moderate efforts and running faster does little but shorten the amount of time that you are in the correct zone. It's much better with Stamina workouts to challenge yourself to go longer at a given pace than faster. I also find that its beneficial to do these workouts without a watch. (Strike through Juxt's edit.) Go by effort. Learn your body.

Steady-State Runs

Steady-state runs were once a staple in the training programs of U.S. distance runners but somehow fell out of favor. Runners now seem to have only two speeds, slow and fast - no in-between. But the steady-state run is one of the most beneficial types of workouts especially as you complete your base training and during the initial parts of your Stamina phase (see Lecture 5). The appropriate pace range for steady-state runs is between your 1:15:00 and 2:30:00 race pace. Your heart rate will likely be between 83 and 87% of maximum and the runs should last at least 25 minutes and can go as long as an hour and 15 minutes.

These are pretty tough efforts not because of the pace but because of the duration of running so be prepared to increase your concentration to stay on pace and to take a good recovery day afterwards in order to reap the full benefits. Begin with shorter steady-state runs of 25 minutes at 2:30:00 race pace and build to one hour runs with shorter (25- to 45-minute) steady-state runs at 1:15:00 pace.

Unlike the three Endurance workouts discussed above, steady-state runs are the first workouts that require a warm-up. For all the remaining workouts, you should begin the run with 10 to 20 minutes at an easy pace. Following this warm-up (which may also include stretching and faster "strides"), you can proceed into the continuous steady-state run.

Tempo Runs

Tempo runs are slightly more intense than steady-state runs and are designed to increase your stamina. As the name suggests, you really improve your running tempo or rhythm with these workouts. They last between 15 and 30 minutes and are run between your :40:00 (40 minute) and 1:15:00 race pace. Tempo runs are meant to be "comfortably hard" so don't push the pace. Your heart rate will likely be between 85 and 90% of max.

Like the steady-state run, tempo runs are continuous efforts but you must preface them with a thorough warm-up.

Tempo Intervals

Tempo Intervals are like fast tempo runs broken into two to four repeats with relatively short recovery jogs. The appropriate race paces for tempo intervals are 0:30:00 and 1:00:00 race pace and they should last between eight and fifteen minutes. Unlike the previous workouts, Tempo Intervals are the first workouts to allow for a recovery jog between hard efforts. In this case, you jog two to five minutes between each repeat then start the next one.

A tempo interval workout that I've had particular success with is two (or three) times two miles at 0:40:00 race pace effort with three minute recovery jogs between repeats. Following a thorough warm-up, these provide a great training stimulus to prepare you for an upcoming 5K or 10K race. The effort required, the pace judgement and the mental discomfort all help immensely when race time comes. Do this workout seven to 14 days before your next 10K.

Cruise Intervals

The Cruise Interval workout was popularized by the running coach, Jack Daniels. They, like the other Stamina workouts, are meant to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. They last three to eight minutes and the pace is between 0:25:00 and 0:45:00 race pace. Like tempo intervals, they are followed by short recovery jogs (30 seconds to 2 minutes). You'll probably find that it's easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement.

 

[ChiefD]

Thanks Hang10 and Juxt. Exactly what I was looking for.

 

[pbm107]

I have a distinct trend going on over the years that I've struggled with...and this year seems especially bad.

I just don't care about running during the winter, for whatever reason. I have been forcing myself out there, but more times than not I just find a reason to not run. It snowballs on me when I realize just how out of shape I am, which demotivates me even more. It turns into a vicious cycle that I don't really understand.

I have been super focused on archery this season, which I'm wondering if it's stealing some of my motivation. I tend to be an all or nothing kinda guy.

You seem like the opposite of Ivan. He's mentioned how he doesn't really like marathons and doesn't care much about his marathon PRs but feels differently about shorter races. You, on the other hand, have always seem highly motivated for marathons but much less so for other race distances. I find this a little strange since you've classified yourself as a better shorter distance guy in general.

I enjoy the competition and getting better at any distance. I've probably enjoyed non-marathon training cycles more than marathon training because I like running less miles but trying to be more aggressive challenging myself with intensity.

It's a little scary how you know me that well. It's very cliche, but it really is a love/hate relationship with me and the marathon. I ####### hate racing it, but I love training for it. The distance still scares the hell out of me, so I'll train my ### off for it. All of the other distances don't scare me, so I take it for granted. Now that I'm not racing marathons, I've got little fear... so I'm slacking.

I like pbm's suggestion of 150mi/mo. Plus, there's this little nugget I just got in my inbox - are we doing it? I'm only going if you guys are!

Dear Runner,

This e-mail is a reminder that the 2016 Blue Cross Broad Street Run Lottery will open on Monday, February 1, 2016 and close onFriday, February 12, 2016 at 11:59 p.m. EST. Lottery selections are random and the first person who enters the lottery has the same chance of being selected as the last person, so it will not matter when you enter the lottery.

If we get in and pbm keeps his offer to host me, I'm 100% in.

Offer still stands, the only question is if we are going to signup as a team.

 

[Juxtatarot]

Weren't you signing up with a team at work? I'm open to whatever you guys want to try.

 

[pbm107]

Weren't you signing up with a team at work? I'm open to whatever you guys want to try.

There won't be a work team this year, but I don't think we meet the club team criteria.

Club Team Criteria:

• Club teams may be assembled from RRCA or USATF clubs, other registered running clubs, YMCA’s, school teams, etc. All members of a registered team must be members of the same club.

So it looks like we will have to signup individually.

 

[Juxtatarot]

Weren't you signing up with a team at work? I'm open to whatever you guys want to try.

There won't be a work team this year, but I don't think we meet the club team criteria.

Club Team Criteria:

• Club teams may be assembled from RRCA or USATF clubs, other registered running clubs, YMCA’s, school teams, etc. All members of a registered team must be members of the same club.

So it looks like we will have to signup individually.

I just read the FAQ. They have a "group" entry this year. It also looks like they charge your credit card if you win the lottery. (Unlike the Chicago Marathon that you can back out after being approved.) I would prefer we be a group because I wouldn't want to run if I got in but you and Ned didn't.

I understand that I can register for the lottery as a group. How will group entry work? This year we will offer group entry (2 – 7 individuals). This program was instituted to ensure that people who wished to participate together are able to do so. If a group is selected, all members are accepted. If the group is not selected, all members are rejected. To register as a group, the first person in the group will be given the ability to create a group and give the group a “Group Name” such as “The Smith Family Runners.” Once the group is set up, others (a maximum of seven) will also be able to join the group when they sign up for the lottery. You may only sign up for individual or group registration, not both. If you sign up as part of a group, you are not permitted to change to individual registration. Anyone who signs up as an individual and as a member of a group will have both of their entries rejected. Groups will be treated exactly the same as individuals when the electronic selections are made. A group has the same chance to get into the race as an individual runner. Please note: Groups are only for the purpose of entering the lottery. The groups cease to exist after the lottery selections are made. Individuals cannot be added to groups once the lottery has closed. Lottery groups are not considered Teams in our Team Competition and are ineligible for Club or Corporate team awards.