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Running Thread - Page 113

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Bonham
Profile Joined November 2010
Canada655 Posts
August 24 2013 20:43 GMT
#2241
Going to eat a peanut butter-banana-granola thingie 2.5 hours before warmup starts, which works out to 3.5 before the race. Also having a pre-race Americano. Dat caffeine!

This is my first evening race ever, so I suppose I'll find out how I like them. I usually prefer to do workouts in the evening or early afternoon, though, so maybe this will play right into my hands. It looks like it won't be too outrageously hot either, which is nice.
micronesia
Profile Blog Joined July 2006
United States24676 Posts
August 24 2013 21:28 GMT
#2242
There is a 5k coming up that is walking distance from my house lol. I will seriously consider entering it... I will keep you all in the loop. This would be my first real race.
ModeratorThere are animal crackers for people and there are people crackers for animals.
Bonham
Profile Joined November 2010
Canada655 Posts
August 25 2013 06:11 GMT
#2243
Finished in 33:16, I think. Chip times unavailable right now. Second place, which comes with $200 – ought to cover the beer I drank tonight at least. (Also a Rome 2: Total War preorder, whoo!).

Kind of disappointed I couldn't hit my goal, but trying to feel pleased. I still shaved a minute off my 10k PR set this April, and there are a bunch of fun races around here in the fall that my training should set me up pretty well for. I can't help wonder if I ran with enough guts tonight. I think there were workouts leading up to this where I think I worked harder than tonight. The proof of the race is in the running, I suppose.

I'll write up a race report for anyone interested tomorrow, and link to a photo or two. Fairly tired right now and slightly drunk from a post-race party. Big thanks to everyone who posted encouragement and/or advice over this summer.

I'm sorry I let TL down today, and I'll do my best to collect some scalps on our behalf in the near future. There's a 10k on September 9 in the suburbs with $300 for first place....
L_Master
Profile Blog Joined April 2009
United States8017 Posts
August 25 2013 06:38 GMT
#2244
I would be curious on the splits if you have those, but sometimes thing's just don't go as planned, even if you are feeling good. The workouts sounded good, especially if the tempo's were run controlled and smooth. If you were having to work on those to get those times, then perhaps the 32:30 was a little ambitious. The only thing I saw was that most of your workouts had very long recovery times. I'd have personally liked to see more stuff with 1-3 min rest, as it is more race specific...but there are different ways to attack the goal.

Either way, its a massive PR, and from what you say it sounds like your fitness is likely better than the time you posted. You definitely didn't let anyone down.

Second place, which comes with $200


There's a 10k on September 9 in the suburbs with $300 for first place


Dude there is SO much money in your local races. Seriously, Colorado is known as a running place, and it's rare for races to have 100, even 50 in prize money. One of the largest races, that often attracts guys with 28:xx or 29:xx track PRs offers a first prize of like 200 or 300. http://www.ccrtiming.com/events-results/2012-results/classic-10k.htm#ovr males

I guess the conclusion is that C-Springs is not the place to be if you want prize money and race wins. Compete for scraps against guys that are 14:xx or even 13:xx runners on occassion. However, it's nice for seeing badass runners. I think I've run into Shalane, Kara, Jenny S (actually ran with her on two occassions), Emma Coburn, Tegenkamp, Lomong, Jager, and Webb. That part is cool
EffOrt and Soulkey Hwaiting!
LagLovah
Profile Joined April 2010
Canada552 Posts
August 25 2013 17:13 GMT
#2245
Finished 2hr 9minutes .. a little off my goal mark, but 15-17 was really bad, I thought my knee was gonna blow out again so I throttled back alot. All said for my first half I am pretty happy with where I ended up.

Was one big problem with the race.. water stations 2-6-9-11-15-19 km ... I drank at 6, went past 9, the 11 ran out of cups, no water , had to run to 15 to get something to drink and take my second gel. Beyond that the organization was wonderful.
rSLagLovah on NA xSixLagLovah on Kr
ostekongen
Profile Joined July 2012
Denmark20 Posts
August 25 2013 20:39 GMT
#2246
Hey guys. I'm looking for a bit of advise from some experienced runners. I started running regularly about a year ago, and now im really starting to get into it. I want to see how low i can get my 5km time. Last friday i set a new PR at 18:53. But I wonder what it takes to get it further. I feal like I might have to make my training more regular, Ideally I'd like to be able to run every day, but by now my legs definately can't deal with that amount of training.

I see some of you post some impressive times for 5 and 10 km. How much do you run and how? Is it better to maybe run for instance 500 meters really fast then walk a bit to get more speed into the legs, or should I just run at a steady pace?

Thanks in advance =)
Ost!
L_Master
Profile Blog Joined April 2009
United States8017 Posts
Last Edited: 2013-08-26 02:13:50
August 25 2013 22:40 GMT
#2247
On August 26 2013 05:39 ostekongen wrote:
Hey guys. I'm looking for a bit of advise from some experienced runners. I started running regularly about a year ago, and now im really starting to get into it. I want to see how low i can get my 5km time. Last friday i set a new PR at 18:53. But I wonder what it takes to get it further. I feal like I might have to make my training more regular, Ideally I'd like to be able to run every day, but by now my legs definately can't deal with that amount of training.

I see some of you post some impressive times for 5 and 10 km. How much do you run and how? Is it better to maybe run for instance 500 meters really fast then walk a bit to get more speed into the legs, or should I just run at a steady pace?

Thanks in advance =)


Well...if you got to sub 19 knowing this little about training you obviously have a good deal of talent.

Your legs absolutely could deal with training everyday, unless you have been running once a week or something. Just slash the mileage, run a bit easier (roughly 7:50-8:30 pace for a 19 min 5k guy) and you'll be feeling great in two or three works.

The short, super abbreviated version is this:

-Get up to 40-45 mpw running 6-7 times per week
-Once that starts feeling okay add in some progression runs and tempo runs
-After you've been stable at mileage in the 40s with a longer run and tempo run each week begin to think about some track efforts and hard intervals to really prepare yourself to run fast
-Start from the beginning again, but instead of 45 you might shoot for 55-60 mpw.

How much do you run and how?


Basically what I listed, base training for general aerobic fitness with some high end speed work (sprinting, non-taxing fast intervals w/long recovery) way out from competition. As you get closer to competition increasing intensity of track work, with greater specific focus on race pace work.

As for how much, that varies per runner. Before injury I was running between 65-80mpw, Bonham I think as has been in the 85-100+ mpw range (130-160km/wk). Most serious runners are generally between 40-100+ mpw depending on experience, dedication, commitment, time restraints, etc.

Is it better to maybe run for instance 500 meters really fast then walk a bit to get more speed into the legs, or should I just run at a steady pace


For now build a strong base of aerobic fitness. Then when you are ready to prepare seriously for some races (usually 3-4 months out) you begin to add in some of the harder stuff. However, you SHOULD be staying in touch with top speed via strides, 200m reps @ 400-800m pace with long (full) recovery, and sprint training.
EffOrt and Soulkey Hwaiting!
haffy
Profile Joined September 2010
United Kingdom430 Posts
August 26 2013 01:02 GMT
#2248
On August 26 2013 07:40 L_Master wrote:
Show nested quote +
On August 26 2013 05:39 ostekongen wrote:
Hey guys. I'm looking for a bit of advise from some experienced runners. I started running regularly about a year ago, and now im really starting to get into it. I want to see how low i can get my 5km time. Last friday i set a new PR at 18:53. But I wonder what it takes to get it further. I feal like I might have to make my training more regular, Ideally I'd like to be able to run every day, but by now my legs definately can't deal with that amount of training.

I see some of you post some impressive times for 5 and 10 km. How much do you run and how? Is it better to maybe run for instance 500 meters really fast then walk a bit to get more speed into the legs, or should I just run at a steady pace?

Thanks in advance =)


Well...if you got to sub 19 knowing this little about training you obviously have a good deal of talent.

Your legs absolutely could deal with training everyday, unless you have been running once a week or something. Just slash the mileage, run a bit easier (roughly 7:50-8:30 pace) and you'll be feeling great in two or three works.

The short, super abbreviated version is this:

-Get up to 40-45 mpw running 6-7 times per week
-Once that starts feeling okay add in some progression runs and tempo runs
-After you've been stable at mileage in the 40s with a longer run and tempo run each week begin to think about some track efforts and hard intervals to really prepare yourself to run fast
-Start from the beginning again, but instead of 45 you might shoot for 55-60 mpw.

Show nested quote +
How much do you run and how?


Basically what I listed, base training for general aerobic fitness with some high end speed work (sprinting, non-taxing fast intervals w/long recovery) way out from competition. As you get closer to competition increasing intensity of track work, with greater specific focus on race pace work.

As for how much, that varies per runner. Before injury I was running between 65-80mpw, Bonham I think as has been in the 85-100+ mpw range (130-160km/wk). Most serious runners are generally between 40-100+ mpw depending on experience, dedication, commitment, time restraints, etc.

Show nested quote +
Is it better to maybe run for instance 500 meters really fast then walk a bit to get more speed into the legs, or should I just run at a steady pace


For now build a strong base of aerobic fitness. Then when you are ready to prepare seriously for some races (usually 3-4 months out) you begin to add in some of the harder stuff. However, you SHOULD be staying in touch with top speed via strides, 200m reps @ 400-800m pace with long (full) recovery, and sprint training.



Even though that post wasn't for me, thanks. It actually gave me some nice step by step goals to work for as someone just running for fun around 30mpw.
L_Master
Profile Blog Joined April 2009
United States8017 Posts
August 26 2013 02:13 GMT
#2249
On August 26 2013 10:02 haffy wrote:
Show nested quote +
On August 26 2013 07:40 L_Master wrote:
On August 26 2013 05:39 ostekongen wrote:
Hey guys. I'm looking for a bit of advise from some experienced runners. I started running regularly about a year ago, and now im really starting to get into it. I want to see how low i can get my 5km time. Last friday i set a new PR at 18:53. But I wonder what it takes to get it further. I feal like I might have to make my training more regular, Ideally I'd like to be able to run every day, but by now my legs definately can't deal with that amount of training.

I see some of you post some impressive times for 5 and 10 km. How much do you run and how? Is it better to maybe run for instance 500 meters really fast then walk a bit to get more speed into the legs, or should I just run at a steady pace?

Thanks in advance =)


Well...if you got to sub 19 knowing this little about training you obviously have a good deal of talent.

Your legs absolutely could deal with training everyday, unless you have been running once a week or something. Just slash the mileage, run a bit easier (roughly 7:50-8:30 pace for a 19 min 5k guy) and you'll be feeling great in two or three works.

The short, super abbreviated version is this:

-Get up to 40-45 mpw running 6-7 times per week
-Once that starts feeling okay add in some progression runs and tempo runs
-After you've been stable at mileage in the 40s with a longer run and tempo run each week begin to think about some track efforts and hard intervals to really prepare yourself to run fast
-Start from the beginning again, but instead of 45 you might shoot for 55-60 mpw.

How much do you run and how?


Basically what I listed, base training for general aerobic fitness with some high end speed work (sprinting, non-taxing fast intervals w/long recovery) way out from competition. As you get closer to competition increasing intensity of track work, with greater specific focus on race pace work.

As for how much, that varies per runner. Before injury I was running between 65-80mpw, Bonham I think as has been in the 85-100+ mpw range (130-160km/wk). Most serious runners are generally between 40-100+ mpw depending on experience, dedication, commitment, time restraints, etc.

Is it better to maybe run for instance 500 meters really fast then walk a bit to get more speed into the legs, or should I just run at a steady pace


For now build a strong base of aerobic fitness. Then when you are ready to prepare seriously for some races (usually 3-4 months out) you begin to add in some of the harder stuff. However, you SHOULD be staying in touch with top speed via strides, 200m reps @ 400-800m pace with long (full) recovery, and sprint training.



Even though that post wasn't for me, thanks. It actually gave me some nice step by step goals to work for as someone just running for fun around 30mpw.

EffOrt and Soulkey Hwaiting!
Empyrean
Profile Blog Joined September 2004
16985 Posts
Last Edited: 2013-08-26 03:51:00
August 26 2013 03:50 GMT
#2250
Question: I really like the smell of candles in my room, but is burning them bad for your lungs? Is it like, say, living in a room full of car exhaust?

:<

EDIT: If anyone in the Boston area wants to go running, hit me up c:
Moderator
ostekongen
Profile Joined July 2012
Denmark20 Posts
August 26 2013 20:01 GMT
#2251
@ L_Master Thanks a lot =)

run a bit easier (roughly 7:50-8:30 pace


Is that minutes pr. mile? So around 5 minutes pr. km?
Ost!
L_Master
Profile Blog Joined April 2009
United States8017 Posts
Last Edited: 2013-08-26 20:35:55
August 26 2013 20:35 GMT
#2252
On August 27 2013 05:01 ostekongen wrote:
@ L_Master Thanks a lot =)

Show nested quote +
run a bit easier (roughly 7:50-8:30 pace


Is that minutes pr. mile? So around 5 minutes pr. km?


Yea, 5 min/km roughly, can be a little faster if you feel great, and don't be afraid to go as slow as 5:30 or even 5:45 if you are feeling really beat up or sluggish.
EffOrt and Soulkey Hwaiting!
Badfatpanda
Profile Blog Joined December 2010
United States9719 Posts
August 26 2013 23:00 GMT
#2253
In the absurd amount of time I spend talking to my brain on long runs, I've been prompted to notice regularly occurring patterns during my runs. After the past few weeks I've come to the conclusion that nearly always on the 8 mile marker my body just stops giving fucks about anything related to aches and pains and decides to do w/e I tell it to do. Anyone else hit a point like that at around the same time? I haven't noticed that it correlates with anything else I'm doing, I generally don't eat until mile 10 or so.

Also, so I've essentially moved from Philly to Bumfuck. Philly has a lot of places to drink on long runs...Bumfuck has nothing. I literally don't even pass a store in 23 miles and it's not like I do circuits or loopbacks. I've been carrying a water bottle in my hand and just toss it in someone's recycling basket when I'm finished with it but I feel I need more water. I have a camelback or two, has anyone every ran with one? I just seem to think it'd get in the way and bog me down.
Music is a higher revelation than all wisdom and philosophy. -Beethoven | Mech isn't a build, it's a way of life. -MajOr | Charlie.Sheen: "What is sarcastic, kids who have no courage to fight?" | #TerranPride #yolo #swag -Naama after 2-0'ing MC at HSC VI
Bonham
Profile Joined November 2010
Canada655 Posts
August 27 2013 01:09 GMT
#2254
On my long runs when I was marathon training last summer, I would carry a one litre water bottle and just shift it from hand to hand every so often. It was a bit of a pain, but when you're losing that much fluid you need to replace it or your body will seriously suffer. I'd also tape a plastic bag filled with food – usually chocolate-covered raisins – to eat after 30k or so.

I own a camelback, but I really just use it for long bike rides. The idea of those straps rubbing my shoulders for two or three hours seems fairly lamentable to me. I have seen lots of runners wearing them, though, so maybe it's not so bad.
LuckyFool
Profile Blog Joined June 2007
United States9015 Posts
Last Edited: 2013-08-27 05:42:45
August 27 2013 05:40 GMT
#2255
after a long time off from this thread I just wanted to stop in and say my marathon training has been going well, I'm running in the Marine Corps Marathon October 27th in DC which is exactly 2 months away from today.

I've built up to doing over 40mpw the past 2 weeks, I plan on ramping it up to about 50mpw by this time next month before starting to bring it down a bit and then taper about 6 weeks from now in mid Oct.

oh and I also ran a sub 6 minute mile for the first time in a long while about a month ago, 5:50, was really happy with that, I have had a hard time working on speed among all of these long training runs getting ready for the marathon. I think after the marathon I'll be really happy to get back to running more quality miles over just pure quantity which marathon training is requiring. I'm literally just piling on the miles recently which I don't prefer, I like running fast. :D
L_Master
Profile Blog Joined April 2009
United States8017 Posts
August 27 2013 07:21 GMT
#2256
Lol, last 3 posts are why I have minimal desire at this point to run a marathon.

Screw carrying water, and god forbid a camelback. Can't stand it personally. If I'm training for 5k I can comfortably go 14-16M sans water...and thats a fine long run for those distances.

Plus what lucky fool said. I like my pure speed work, mile pace running, and hard 5k pace track sessions. Those don't see much playtime in marathon training.
EffOrt and Soulkey Hwaiting!
Bonham
Profile Joined November 2010
Canada655 Posts
August 27 2013 18:09 GMT
#2257
Yeah, a marathon is a different beast in a lot of ways from shorter races. Training and racing them both take a lot of patience, which is why I dropped down to shorter distances this summer.

When is your 5k? Do you have a goal time in mind?

Pictures and race report stuff, if anyone cares, will be up sometime later this week. Need to get the snaps from my dad, who is a professional photographer and was shooting the race. Chip time was 33:17.
L_Master
Profile Blog Joined April 2009
United States8017 Posts
August 28 2013 02:27 GMT
#2258
Had some fun today. Did 400m time trial on the track in 60.4, which I am very pleased with. It's about as fast as I have ever run 400 in, and I'm like +20 pounds. Given the lack of any kind of decent start, and rigging badly the last 80m I suspect I could get close to 59 in ideal conditions. This probably would get faster when I decide to get focused and back down to raceweight, which would leave me near the 56 or so speed I need to run 1:59.x/4:1x (essentially my long term goals).

Followed it up with 15 minutes of rest, and then 2x2M tempo w/1:30 jog rest in between over very hilly (600 ft gain/loss) terran in about 28 min sans rest time.

Pretty much same old, same old. I maintain a decent measure of fitness from cross-training, but can't really dive into running training; and without that I'm not motivated to get down to a good weight.
EffOrt and Soulkey Hwaiting!
L_Master
Profile Blog Joined April 2009
United States8017 Posts
August 28 2013 07:18 GMT
#2259
On August 26 2013 12:50 Empyrean wrote:
Question: I really like the smell of candles in my room, but is burning them bad for your lungs? Is it like, say, living in a room full of car exhaust?

:<

EDIT: If anyone in the Boston area wants to go running, hit me up c:


Oh FYI I don't think that's something to be concerned about. Maybe if you were trying to get from 12:43 5k to 12:39 or something you would worry about details like that. As long as you aren't like smoking a pack a day or something you should be fine
EffOrt and Soulkey Hwaiting!
Empyrean
Profile Blog Joined September 2004
16985 Posts
August 28 2013 11:48 GMT
#2260
Ok, thanks
Moderator
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