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On May 11 2011 20:38 calgar wrote:Show nested quote +On May 11 2011 12:29 L_Master wrote:On May 11 2011 03:30 calgar wrote:On May 10 2011 15:05 L_Master wrote:On May 09 2011 06:44 calgar wrote:Ahh this was a good read! I'm training for the San Francisco marathon July 31st and I'm like 8 weeks into my program now... did 15 miles today and it wasn't exactly easy but I made it  I'm hoping to break 4 but I'm not exactly sure if I'll be able to! I like to envision myself at the 25 mile marker with something like 8:15 to go and having to push really hard to cross right at 3:59:59. Any idea how fast you can run for another distance like 5k, 10k, or half-marathon? Also at what sort of pace and effort was that long run at? I did 15 miles at a 9:23 pace, took it easy but completely ran out of energy at the end. I think that's pretty close to the pace you need to break 4? So that's another 2.5 months to be able to do another 11 I guess! haven't run a 5k in years but I think it was around the 21:00 mark. Assuming your still near 21:00 for a 5k, 4 should be very manageable. A person in 21:00 shape for a 5k has the potential for around 3:25 for a marathon, which is 7:50/mile pace. Obviously, if you haven't been running 70-100+ mpw for several years you aren't going to be able to match the prediction, but as long as you build up mileage and get some good long runs in before the race you should have no problem holding your easy jog pace, which should be anywhere between 8:15/mile to 9:15/mile, and I'd expect that to drop some more as you approach the marathon if you hadn't been doing significant training beforehand. As a 21 5Ker that 9:23 pace should have been quite comfortable in and of itself (assuming the trail wasn't incredibly challenging) and you're likely tired due to the large amount of mileage your body hasn't experienced before. What is your weekly mileage currently? I recommend trying to get to around 40 mpw and get in maybe 2 or 3 more long runs somewhere between 18-20 miles. It is certainly not neccesary to run the full distance before the marathon, and really the only argument for doing so is a psychological one. The long runs are a nice plus, but the weekly mileage is really the key to being strong for a marathon. 40 mpw with 8 or 9 miles as your longest run is far superior to 20-25 miles a week average with a few long runs of 20+ thrown in. Yes, for someone trying to race a marathon near their potential long runs and their variants (MP middle miles, fast finish, etc) are incredibly important, but overall mileage and base is better than just having a few long runs with very minimal mileage supporting them. A 4:00:00 marathon is about 9:10 pace. Ah wow, thanks for all the info! That's encouraging that 4 should be manageable... I think I could still manage something in the vicinity of 21 for a 5k. I'll have to look up a few short races locally and try and run them as part of training. As for 70-100mpw+ for years, that made me lol  I'm not a very hardcore runner and have only started up again from nothing in the past 4 months. I'm loosely using the higdon intermediate II plan and I'm around 35 mpw now, pushing towards 40 and I'm pretty sure it gets to ~50 mpw at the highest with a 20 long run 3 times. You're right that the pace itself was comfortable but I don't think I've ever run 15 at once before so the mileage in itself was very tiring. I still have 9 weeks of long runs of 12+ miles before my race though so hopefully I'll be a little more accustomed by then! I'm not too concerned about reaching my potential or anything, I enjoy running but I don't think I could stay at such a high mileage level permanently. As long as I get 4 I'll be stoked :D
Yea, and really there is no need to. Unless you want to be a competitive marathoner 100+ mileage isn't needed. Most people that are in okay shape to begin with can complete a marathon running the whole way with 30-40 mpw for several months.
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Some really dedicated runners in here. I'm looking to get back into running, but I've never really timed myself on anything.
The only time I remember anything was doing a 3k distance in 15 minutes. I've never really been exhausted after a run, so if we take a 5 minute / 1k ...is 25 minute 5k even respectable? I don't know whether to feel bad for that, or actually try for a good time.
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On May 12 2011 08:15 divito wrote:
Some really dedicated runners in here. I'm looking to get back into running, but I've never really timed myself on anything.
The only time I remember anything was doing a 3k distance in 15 minutes. I've never really been exhausted after a run, so if we take a 5 minute / 1k ...is 25 minute 5k even respectable? I don't know whether to feel bad for that, or actually try for a good time.
25:00 5K is basically 8 min/mile pace which isn't too slow. It probably puts you around the middle half of any race, so basically your not in bad shape, but not in great shape either. That said, if that 3K wasn't raced hard to where you were in a great deal of pain near the end you could probably do a minute or better on that race.
If you started training regularly you'd easily be able to take anywhere from 3-5+ minutes off that 5k in six months to a years time, maybe more if you also have weight to lose or are a pretty talented runner.
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I just started running a couple of weeks ago. I've been in really bad shape since I left HS, which was about 5 years ago. I bought some Nike+ shoes to help motivate me and the built in coach is pretty darn useful too.
Just reading some of your sub 18:00 min 5K goals motivates me to try as well. Might take a while though, hehe. :D
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On January 12 2011 10:16 koOl wrote:heyyy yalll 17 and from Canada here. been running for 2 yrs on my shools track and cross country team. current 5k pb is 18:30 goals for outdoor track season: sub 10 minute 3000m sub 4:40 1500m also lose weight...im 5'11 and was running my best when i weighed 134 pounds but recently i gained to 138 from doing too many weights 
Okay just bringing this thread back to life to see how everyones year is going in terms of running And can I suggest to mods that this thread be moved to TL community? It would make more sense in tha section.
My year has been really great so far! My Prs went from:
1500m: 4:55 to 4:49 in May to 4:35 in June (Goal accomplished!)
5km: 18:30 in 2010 to now 17:53
3000m: 11:03 in June 2010 to 10:01 in June 2011 (So close to goal...damn.)
800m: My first year running the 800! My first attempt I ran 2:13 (lol) and my second time 2:08 Hopefully under 2:05 before summer is over
The key for me was staying consistent and SLOWLY increasing mileage and intensity as to not injury myself
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On July 30 2011 01:43 koOl wrote:Show nested quote +On January 12 2011 10:16 koOl wrote:heyyy yalll 17 and from Canada here. been running for 2 yrs on my shools track and cross country team. current 5k pb is 18:30 goals for outdoor track season: sub 10 minute 3000m sub 4:40 1500m also lose weight...im 5'11 and was running my best when i weighed 134 pounds but recently i gained to 138 from doing too many weights Okay just bringing this thread back to life to see how everyones year is going in terms of running And can I suggest to mods that this thread be moved to TL community? It would make more sense in tha section. My year has been really great so far! My Prs went from: 1500m: 4:55 to 4:49 in May to 4:35 in June (Goal accomplished!) 5km: 18:30 in 2010 to now 17:53 3000m: 11:03 in June 2010 to 10:01 in June 2011 (So close to goal...damn.) 800m: My first year running the 800! My first attempt I ran 2:13 (lol) and my second time 2:08 Hopefully under 2:05 before summer is over The key for me was staying consistent and SLOWLY increasing mileage and intensity as to not injury myself
My year is going fantastic. Have gradually built to 12x a week or so of running, for about 70 mpw and have watched my times (admittedly weight loss aided) drop from low 23 5K to 19:06, and from 6:30 for the mile down to around 5:45, though I haven't done the mile in a while. I haven't had any injuries save for some light, nagging achilles discomfort when I ran on a worn out pair of shoes for a little too long and I have only missed one day of running since early April.
I'm hoping with a little further weight loss, and introduction of intervals for the first time I'll get below 18:00 for the 5K by the end of this fall, which should put me in great position to take a crack at my lifelong goal of sub 5 mile.
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On April 06 2011 22:52 Phaded wrote:
6'3 100kg/220lb , started doing the couch to 5k program, on week 4. currently able to sustain 8km/hr jog for 20minutes on the treadmill
My goal is city 2 surf (14km race) in under 2 hours in august.
back for some accountability.
completed the race in 107:11 :D
Aiming for sub 90 next year
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I didn't know there was a running thread.
I run up a mountain (45ish min) and then walk back down 3 times a week.
Soon I plan on adding a 1.5mile for time run on 2 of my off days.
I do this so that I can own my 1.5mile run when I finish basic training.
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On August 24 2011 16:10 L_Master wrote:Show nested quote +On July 30 2011 01:43 koOl wrote:On January 12 2011 10:16 koOl wrote:heyyy yalll 17 and from Canada here. been running for 2 yrs on my shools track and cross country team. current 5k pb is 18:30 goals for outdoor track season: sub 10 minute 3000m sub 4:40 1500m also lose weight...im 5'11 and was running my best when i weighed 134 pounds but recently i gained to 138 from doing too many weights Okay just bringing this thread back to life to see how everyones year is going in terms of running And can I suggest to mods that this thread be moved to TL community? It would make more sense in tha section. My year has been really great so far! My Prs went from: 1500m: 4:55 to 4:49 in May to 4:35 in June (Goal accomplished!) 5km: 18:30 in 2010 to now 17:53 3000m: 11:03 in June 2010 to 10:01 in June 2011 (So close to goal...damn.) 800m: My first year running the 800! My first attempt I ran 2:13 (lol) and my second time 2:08 Hopefully under 2:05 before summer is over The key for me was staying consistent and SLOWLY increasing mileage and intensity as to not injury myself My year is going fantastic. Have gradually built to 12x a week or so of running, for about 70 mpw and have watched my times (admittedly weight loss aided) drop from low 23 5K to 19:06, and from 6:30 for the mile down to around 5:45, though I haven't done the mile in a while. I haven't had any injuries save for some light, nagging achilles discomfort when I ran on a worn out pair of shoes for a little too long and I have only missed one day of running since early April. I'm hoping with a little further weight loss, and introduction of intervals for the first time I'll get below 18:00 for the 5K by the end of this fall, which should put me in great position to take a crack at my lifelong goal of sub 5 mile.
70 mpw seems enough of a base. If you add some speed sessions, I wouldn't be surprised if you absolutely destroyed 18 mins by going 17:30 or something like that. As for that 5 min mile, you only really need to run 85s/lap. How fast is your 400m/800m at the moment? I think you should do a trial and then structure your speed workouts based on that.
Anyways, I'm 23, 6'0", 165lbs and haven't run much since last summer. My PRs all came last year off ~30mpw + 1 track workout per week (while weighing 155).
5k - 18:30
21.1k - 1:29
This coming year I'm gonna try to build a bigger base of ~50 mpw to support 2 track workouts in order to shave a minute (or 2 :D ) off that 5k time. I'm also gonna try to eat less crap in order to at least get down to 160.
GL to everyone with their goals! I'll try to check in here every now and then.
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On August 24 2011 17:33 craz3d wrote:Show nested quote +On August 24 2011 16:10 L_Master wrote:On July 30 2011 01:43 koOl wrote:On January 12 2011 10:16 koOl wrote:heyyy yalll 17 and from Canada here. been running for 2 yrs on my shools track and cross country team. current 5k pb is 18:30 goals for outdoor track season: sub 10 minute 3000m sub 4:40 1500m also lose weight...im 5'11 and was running my best when i weighed 134 pounds but recently i gained to 138 from doing too many weights Okay just bringing this thread back to life to see how everyones year is going in terms of running And can I suggest to mods that this thread be moved to TL community? It would make more sense in tha section. My year has been really great so far! My Prs went from: 1500m: 4:55 to 4:49 in May to 4:35 in June (Goal accomplished!) 5km: 18:30 in 2010 to now 17:53 3000m: 11:03 in June 2010 to 10:01 in June 2011 (So close to goal...damn.) 800m: My first year running the 800! My first attempt I ran 2:13 (lol) and my second time 2:08 Hopefully under 2:05 before summer is over The key for me was staying consistent and SLOWLY increasing mileage and intensity as to not injury myself My year is going fantastic. Have gradually built to 12x a week or so of running, for about 70 mpw and have watched my times (admittedly weight loss aided) drop from low 23 5K to 19:06, and from 6:30 for the mile down to around 5:45, though I haven't done the mile in a while. I haven't had any injuries save for some light, nagging achilles discomfort when I ran on a worn out pair of shoes for a little too long and I have only missed one day of running since early April. I'm hoping with a little further weight loss, and introduction of intervals for the first time I'll get below 18:00 for the 5K by the end of this fall, which should put me in great position to take a crack at my lifelong goal of sub 5 mile. 70 mpw seems enough of a base. If you add some speed sessions, I wouldn't be surprised if you absolutely destroyed 18 mins by going 17:30 or something like that. As for that 5 min mile, you only really need to run 85s/lap. How fast is your 400m/800m at the moment? I think you should do a trial and then structure your speed workouts based on that. Anyways, I'm 23, 6'0", 165lbs and haven't run much since last summer. My PRs all came last year off ~30mpw + 1 track workout per week (while weighing 155). 5k - 18:30 21.1k - 1:29 This coming year I'm gonna try to build a bigger base of ~50 mpw to support 2 track workouts in order to shave a minute (or 2 :D ) off that 5k time. I'm also gonna try to eat less crap in order to at least get down to 160. GL to everyone with their goals! I'll try to check in here every now and then.
Pretty sure a 5:00 mile is 75 s/lap, but other than that I agree with you. 400 is dunno, haven't run one in a while, but like 2 months ago at a higher weight it was like 63 high, though I should be able to run it a bit faster with a 13.3x 100m.
And yea, I've just started doing some speed work in the past few weeks. Having never run XC/Track in HS I'm basically following Daniel's for this season and we'll see how I respond to that and go from there.
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Fartlek today, 6 x of 3 on / 3 off, with the last "on" being 4:30 in length. On pace was somewhere between 5:55-6:20, off pace somewhere between 8:30 and 9:00. Wasn't killing myself, but was starting to work a bit, especially the last one.
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On January 10 2011 13:51 Runnin wrote:
My goals for the year are to hit under 19 in a 5k (from 22 right now), and to regain my speed over shorter distances. I ran a 4:22 mile and 1:54 800 in high school, but 4 years of not running in college and eating terribly destroys your fitness levels. I now play recreational soccer and want to regain some speed and endurance to perform a little better in that.
Forgot this thread existed...
Have yet to run a 5k (soccer on saturdays/work on sundays makes it near impossible to sign up for one) but did run a 4:41 1600m in a race with my old high school team and a 4.5 mile run in 26:10, so my improvement has been even better than expected.
L_Master, your improvement is awesome for such a short period of time, and your mileage is insane! However it seems like with your mileage you should be hitting even faster times, have you considered cutting your mileage down to 30-50 mpw and doing your base-work at a faster tempo? Just something to think about, obviously what you're doing right now is working well so if it's not broken you probably don't need to fix it. If you keep working as hard as you are right now I have no doubt you'll get that sub-5.
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On August 26 2011 13:17 Runnin wrote:Show nested quote +On January 10 2011 13:51 Runnin wrote:
My goals for the year are to hit under 19 in a 5k (from 22 right now), and to regain my speed over shorter distances. I ran a 4:22 mile and 1:54 800 in high school, but 4 years of not running in college and eating terribly destroys your fitness levels. I now play recreational soccer and want to regain some speed and endurance to perform a little better in that.
Forgot this thread existed... Have yet to run a 5k (soccer on saturdays/work on sundays makes it near impossible to sign up for one) but did run a 4:41 1600m in a race with my old high school team and a 4.5 mile run in 26:10, so my improvement has been even better than expected. L_Master, your improvement is awesome for such a short period of time, and your mileage is insane! However it seems like with your mileage you should be hitting even faster times, have you considered cutting your mileage down to 30-50 mpw and doing your base-work at a faster tempo? Just something to think about, obviously what you're doing right now is working well so if it's not broken you probably don't need to fix it. If you keep working as hard as you are right now I have no doubt you'll get that sub-5.
Well, right now I'm "in season" (made up by me, just picked a group of races for the next 2 months or so to simulate a 5K cross type season) so with 2-3 quality efforts per week I'm okay with whatever pace the other runs are as they are more for general maintenance and recovery.
While I do have pretty solid mileage right now I haven't been there long. I did around 40 mpw in april, 50 or so in May, 55 or so in June, low 60's in July, and have been around 70 now for the past 4 or 5 weeks. I'll know better where I am at after a good season of quality work, and more time to reap the benefits and adapt to the mileage.
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14 miler today. Run was fine up till mile 8, then I started feeling dehydrated and my mouth ungodly and miserably dry. Slogged through a miserable 3.5 miles until I finally got to a water fountain. Drank a ton of water, rested for about 10 minutes to absorb it some, then finished out the last 2.5. Fast finish last half mile in about 3:00.
Average pace for the run was pretty solid, around 7:50, which is good considering it was a nice relaxed effort.
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I've only just started running after years of barely any fitness at all. Needless to say my pace is horrible, my ratio of running to barely able to walk is embarrassing and I have a "fun run" less than two weeks away.
Yet I'm enjoying it and I've noticed improvement already so it helps keep the motivation up. I like to think of it like sc:bw on iccup. I'm going to have to grind away for a long time but I'll see great results if I keep on improving little by little.
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Interval session tonight. 1609m (paced friend in mile), followed by 5x1200m w/3:00-3:30 recovery jogs. Intervals in 6:28, 4:42, 4:42, 4:41, 4:38, 4:28. Pretty easy session to be honest, even the last one in 4:28 didn't feel too tough. I probably want to aim for 4:30-4:35 w/2:30-3:00 recovery for the next go round of this.
300+ miles for August! First 300 mile month ever!!
Gettin ready to be destroyed come Saturday after this. Cheap open college meet called the Rust Buster that I plan on running. Get the feeling I won't be anywhere near he top half, but it means I should have plenty of fast company to pull me along.
On August 29 2011 19:29 ibutoss wrote:
I've only just started running after years of barely any fitness at all. Needless to say my pace is horrible, my ratio of running to barely able to walk is embarrassing and I have a "fun run" less than two weeks away.
Yet I'm enjoying it and I've noticed improvement already so it helps keep the motivation up. I like to think of it like sc:bw on iccup. I'm going to have to grind away for a long time but I'll see great results if I keep on improving little by little.
This is a little bit of a red flag for me. If you're needing to stop and walk your running much to fast. The majority of your running should be at a very nice easy pace, one at which you can easily hold a conversation.
If your capable of an all out mile in around 7 minutes, then your looking at doing most runs around 9:30-10:30 pace. For someone capable of an all out mile in 8:30, your looking at easy running in the neighborhood of 12:00/mile pace.
That said the good thing is that your enjoying it, which really is important especially if your just getting into it.
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Race yesterday, which was an open Collegiate meet. It was cheap so I figured what the hell, lets go run in it.
Ended up running the 6K in 23:52. While not what I was hoping for I'm not terribly unhappy. First off, I avoided last, which was nice and it was a pretty cool experience running in a collegiate meet. Course was basically three laps of 2K each.
First lap was fine in 7:43, though probably a bit of an uneven 7:43. Second lap was meh. I got scared of going to fast and bonking hard, so I slacked off on pace....unfortunately I really slacked off running an 8:22. Got back together and ran the last 2K in 7:47. Other than the middle lap weakness I'm okay with the performance, especially since the course wasn't incredibly fast being on gravel and grass with about 200 feet of gain/loss.
I guess its more than expected but still pretty crazy seeing the difference between an actual collegiate meet and your everyday citizens race:
Last Race - 7/234
This One - 130/135
I really need to work on not being scared in races and just going after it the whole way. Part of the learning process though. It's not even that it hurts to much and I have to say uncle, I just notice its starting to get uncomfortable and get worried if I can hold it the whole way and slow down to "play it safe". Next race I really need to just go after it; and if I blow up, I blow up.
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Just did 20 mi, last big run done!!! Time to ease back, wooooooooooooooo.
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Never been a man of stamina but I quite often won 100m in school, ran at like 12 :0 But when I run I do the usual track around here, 2.5km in the woods, I run it in about 10-11 min.
Also I really wanna run more but I just can't find the inspiration
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On September 12 2011 05:44 Trezeguet wrote:
Just did 20 mi, last big run done!!! Time to ease back, wooooooooooooooo.
Gotta ask, what are you training for? Sounds like a half or a full given the emphasis your putting on the long runs and taper.
On September 12 2011 05:48 Slakkoo wrote:Never been a man of stamina but I quite often won 100m in school, ran at like 12 :0 But when I run I do the usual track around here, 2.5km in the woods, I run it in about 10-11 min. Also I really wanna run more but I just can't find the inspiration
That's a pretty strong pace, especially if your not totally killing yourself to run it. I don't know if your super active in sports or other activities but running 6:30-7:00 pace is very solid for someone that doesn't do alot of endurance training. Heck, many people can't run that for an all out mile. With your speed and seeming natural aerobic strength you'd probably do quite well at running.
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