EPTThis 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.
Running Thread - Page 113
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Bonham
Canada655 Posts
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
United States24805 Posts
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Bonham
Canada655 Posts
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.... | ||
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L_Master
United States8017 Posts
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  | ||
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LagLovah
Canada552 Posts
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. | ||
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ostekongen
Denmark20 Posts
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 =) | ||
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L_Master
United States8017 Posts
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. | ||
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haffy
United Kingdom430 Posts
On August 26 2013 07:40 L_Master wrote: 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. 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. 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. | ||
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L_Master
United States8017 Posts
On August 26 2013 10:02 haffy wrote: 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. | ||
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Empyrean
17082 Posts
:< EDIT: If anyone in the Boston area wants to go running, hit me up c: | ||
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ostekongen
Denmark20 Posts
run a bit easier (roughly 7:50-8:30 pace Is that minutes pr. mile? So around 5 minutes pr. km? | ||
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L_Master
United States8017 Posts
On August 27 2013 05:01 ostekongen wrote: @ L_Master Thanks a lot =) 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. | ||
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Badfatpanda
United States9719 Posts
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. | ||
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Bonham
Canada655 Posts
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. | ||
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LuckyFool
United States9016 Posts
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 | ||
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L_Master
United States8017 Posts
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. | ||
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Bonham
Canada655 Posts
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. | ||
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L_Master
United States8017 Posts
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. | ||
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L_Master
United States8017 Posts
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 | ||
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Empyrean
17082 Posts
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