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Meh, 39:46. Shoe coming untied and taking 20s to get back straight didn't help.
Course was moderately hilly with about a 100 foot net elevation gain iirc, so not the fastest of courses. Really though my pacing just wasn't good; stayed way to easy until like the last km or so. Really think I could have gone another 3-4+ miles the way I was going.
Oh well, second 10K ever for me so I have much to learn about racing this (and all races tbh). I think I will commit next time to going out aggressively and seeing what happens.
Next up for me is our HART all comers track meet. Probably will race the 800m/1500m, and possibly the 100m. No idea what to expect from these as I have never raced any in a competitive setting (have done mile TT 4 or 5 times) and don't have any specific speed oriented training under my belt right now as I'm just starting to add interval work for summer season.
I'm super excited for this meet to because apparently we have one guy running it that is just under 14 5k PR, and then Joseph Chirlee also running, who recently won the US 25km road championships in 1:15:10 (4:49 pace) so it will be pretty sweet to watch runners of that caliber do their thing...even if they run it as a workout.
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Pretty amazing you managed to finished the marathon. I once did a lot of running and I decided to crank up the kilometers to see how far I could get. Had some good long and really long runs, 22+ or so. But when I attempted like 30 km on a warm day my muscles just completely filled with lactic acid after about 22 or so. Then I still had to do 8 kilometers and I ended up walking home the last 6 or so. Looking back at it, that was my last long run for some reason and I never decided to run a marathon or half marathon. The one I was aiming for was too early for me anyawy at that time. I think I also had a bit of an ingorn toenail problem, or at least that was my excuse to quit.
Running a marathon is pretty sick. You need those long distance training kilometers for sure. And then you still have to push yourself over the edge. And running it too slow only makes it worse.
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Overall a marathon with not enough time to train was a bad decision but one I did not want to back out of.
If I was smart or had any patience I would have waited for a later one but I had my mind set.
I had the same sort of thing happen to me at the 24km mark but I still had a whole lot more to go. It just slowly gets worse and every km lasts forever... The last 16km was filled with walking, running and stretching my legs so they can bend. It was a good test on my will I will give it that.
With the proper training I would recommend it. The fans are amazing and it seems like it would be a really great experience in a bit less pain.
2 days later my legs still hurt some but they are working and feeling a lot better, stairs are not too much of a problem now.
The inside arches of my feet are bruised and really hurt when I don't walk on the outsides of my feet.
Do you think this is because the arches of my shoe is too high on the inside? Or is it just that my feet are not accustomed to such long distance.
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I did my first half-marathon this weekend as well. Didn't know I was running it until 9 weeks-to-go, ended up training well for 5 weeks then Diablo 3 came out and I stopped running like an idiot. It was super hot here on Sunday (Boston) but I still broke my 2:00 goal with a 1:54. I had been hoping to stick to 9:00 pace and cruise in just under two hours but I got a little antsy and went out in 8:40's and dropped down to 8:20's by mile 7 or so. Struggled after mile 11, though and my last two were really slow. Averaged 8:33 or so for the race, way ahead of my goal -- so that's good enough for me.
I used to be really fast, and i learned that a half-marathon is my body's tipping point of "needs training" I think. The experience of running one has motivated me a little to run more often and hopefully that will continue as I have stopped playing games as much. I'm looking to get back into some good 5k shape by the end of the summer (sub 19s or so).
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On May 29 2012 11:13 L_Master wrote:
Meh, 39:46. Shoe coming untied and taking 20s to get back straight didn't help.
Course was moderately hilly with about a 100 foot net elevation gain iirc, so not the fastest of courses. Really though my pacing just wasn't good; stayed way to easy until like the last km or so. Really think I could have gone another 3-4+ miles the way I was going.
Oh well, second 10K ever for me so I have much to learn about racing this (and all races tbh). I think I will commit next time to going out aggressively and seeing what happens.
Next up for me is our HART all comers track meet. Probably will race the 800m/1500m, and possibly the 100m. No idea what to expect from these as I have never raced any in a competitive setting (have done mile TT 4 or 5 times) and don't have any specific speed oriented training under my belt right now as I'm just starting to add interval work for summer season.
I'm super excited for this meet to because apparently we have one guy running it that is just under 14 5k PR, and then Joseph Chirlee also running, who recently won the US 25km road championships in 1:15:10 (4:49 pace) so it will be pretty sweet to watch runners of that caliber do their thing...even if they run it as a workout.
My motto for first races of the season or after a long hiatus has always been go out hard. No sense going out slow and wondering what kind of shape you are truly in. I like to play it slightly on the aggressive side (unlike later on in the season, I usually go out slow and try to even split) to get a strong gauge of my fitness level.
This is my third week training after a week off following track. Getting ready for xc. Hit about 40 miles week one then 53 week two. Want to build up to 85-90 range from July-September if all goes well.
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My motto for first races of the season or after a long hiatus has always been go out hard. No sense going out slow and wondering what kind of shape you are truly in. I like to play it slightly on the aggressive side (unlike later on in the season, I usually go out slow and try to even split) to get a strong gauge of my fitness level.
Hadn't thought of it, but I really like this approach.
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Why should there be a reason to go out slow unless its intended to be a tempo run and not a race?
Stick to the guys who are just a little bit faster than you are and try to power through. Dropping off is the best way of learning how to race and maybe you have the legs and can pull off a new PR. 
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I need some advice regarding cramps while running.
I've read the basic tips for avoiding cramps such as don't drink water, don't eat too much, and do stretch before running in order to decrease the chances of getting cramps while running.
However, 9/10 times I have to stop my run between 5-7K (I want to start running 10K daily again) not because my legs or cardiovascular systems are giving out, but because of an unbearable cramp.
I quit smoking (unless you count smoking 1 cigarette bi-weekly socially as smoking) about 3 months ago after smoking for 2 years, and so far my lungs have recovered nicely but I am really getting frustrated by these cramps.
I've never really had cramps while running before, so any advice would be appreciated, thanks!
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often times you do not drink enough water and then as a result you will get a cramp later when you start runing that day...
so drink enough your body needs it if you exercise and try to get some minerals such as magensium,etc...
these are very important to refil
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Drink water, dont stretch too much BEFORE running, dont start too fast. You can slightly accelerate after alteast 10-15 minutes of very easy running. Your muscles need to get warm like a car engine. If you go pedal to the metal right from the beginning you trash your engine/muscles.
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How fast are you running? Maybe you should try to let your body get used to running and start off a bit slower until you're used to running longer distances.
Also, I don't see a reason to not drink water while runing.
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Hey guys,
So recently i've started notcing a SUDDEN decline in my running performance and i don't know why. I haven't really decreased my running at all in the past few weeks, i've been doing interval workouts whenever possible. However, this past week, i've been noticing that i've been really weak when running. Legs are getting fatigued more easily, and my breathing is going up too to compensate; i really have no idea why this is happening....
Perhaps maybe i'm still recovering from the cold that i got last week? It might also be because i did a leg weight training workout, like squats/lunges/leg presses... but it's been at least 8 days since i did that already....
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On May 31 2012 09:14 YPang wrote:
Hey guys,
So recently i've started notcing a SUDDEN decline in my running performance and i don't know why. I haven't really decreased my running at all in the past few weeks, i've been doing interval workouts whenever possible. However, this past week, i've been noticing that i've been really weak when running. Legs are getting fatigued more easily, and my breathing is going up too to compensate; i really have no idea why this is happening....
Perhaps maybe i'm still recovering from the cold that i got last week? It might also be because i did a leg weight training workout, like squats/lunges/leg presses... but it's been at least 8 days since i did that already....
How long has this been going on? Have you been doing the same mileage/workouts for a long time? It sounds like you're just not recovering. I wrote up a thing on recovery a while ago that might help you out if that's the case.
http://www.teamliquid.net/forum/viewmessage.php?topic_id=268487
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On May 31 2012 09:14 YPang wrote:
Hey guys,
So recently i've started notcing a SUDDEN decline in my running performance and i don't know why. I haven't really decreased my running at all in the past few weeks, i've been doing interval workouts whenever possible. However, this past week, i've been noticing that i've been really weak when running. Legs are getting fatigued more easily, and my breathing is going up too to compensate; i really have no idea why this is happening....
Perhaps maybe i'm still recovering from the cold that i got last week? It might also be because i did a leg weight training workout, like squats/lunges/leg presses... but it's been at least 8 days since i did that already....
How many times a week do a run, and of these runs how many are interval runs versus normal easy runs?
I'm willing to bet strongly that this is the core of the problem. If you have a good base and consistent running under your belt then for two, maybe three, months you can handle like 2x interval workouts per week. That's if your taking it easy on the rest of your mileage. If you don't have that base then even one interval workout a week can take it's toll over time.
Basically, if your not a consistent runner and/or new then the intervals themselves are your problem. Stop doing them for a while and run really easy on all your runs for several weeks; then look at doing some aerobic based training for several months before returning to intervals to "sharpen" for races.
If you are a consistent runner then it's some combination of too much interval volume/frequency, interval sessions that are overly intense done too often, running your easy days too fast, and/or poor recovery (could be things like bad diet, lack of sleep, stress, etc.).
If the latter description fits you post your PR's, normal training volume/training volume last few weeks or so, frequency of intervals/races, and pace of easy runs, an typical interval sessions done and we can probably get to the cause of the problem.
EDIT: Basically what Airblade said, though it's also possible you've been doing intervals for too long at the expense of your aerobic base and are losing some of your fitness. If you've been doing several sessions of intervals a week for more than two or three months its definitely time to go back to base training with easy runs, progressions, and tempos.
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On May 30 2012 19:41 EngrishTeacher wrote:
I need some advice regarding cramps while running.
I've read the basic tips for avoiding cramps such as don't drink water, don't eat too much, and do stretch before running in order to decrease the chances of getting cramps while running.
However, 9/10 times I have to stop my run between 5-7K (I want to start running 10K daily again) not because my legs or cardiovascular systems are giving out, but because of an unbearable cramp.
I quit smoking (unless you count smoking 1 cigarette bi-weekly socially as smoking) about 3 months ago after smoking for 2 years, and so far my lungs have recovered nicely but I am really getting frustrated by these cramps.
I've never really had cramps while running before, so any advice would be appreciated, thanks!
Where is the cramping occuring? Diaphragm? Legs? Elsewhere?
On May 31 2012 05:53 Occultus wrote:
Drink water, dont stretch too much BEFORE running, dont start too fast. You can slightly accelerate after alteast 10-15 minutes of very easy running. Your muscles need to get warm like a car engine. If you go pedal to the metal right from the beginning you trash your engine/muscles.
+1.
All excellent advice.
May not be the source of the cramping though because of how late into the run your cramps are occurring.
On May 31 2012 05:56 Seth_ wrote:
How fast are you running? Maybe you should try to let your body get used to running and start off a bit slower until you're used to running longer distances.
Also, I don't see a reason to not drink water while runing.
There is nothing wrong with it, unless your already really hydrated and drink copious amounts of water during the run as this can lead to hyponatremia.
I personally don't drink on runs unless they are longer than 2 hours (which I rarely do since I'm not training for long races currently) as I find I don't really need it if I am well hydrated beforehand and more importantly there is no way to carry the water while running.
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Hey Airblade/L_master thanks for your responses.
I think i might take it easier on the intervals, cuz i haven't really had a decent break since the end of my track season. I usually do 1 interval training/1 tempo training a week. And a long run of at least 10miles.
PR's : 1500: 5:00 5k: 19:40, 10k: 41, maratho: 3:30
my easy runs are probably at like 7:10-7:20 pace for 5miles or so. I think my problem might be i don't like going completely easy on easy runs because i always feel like i'm cheating myself.
Some of my intervals i do are mostly like 4x800 repeats, or 8x400 repeats.
Also interestingly, I've had a friend that apparently caught some "bug" according to him that made him lose his aerobic fitness FAST. He couldn't keep up with me in a 5mile run @ like 7:10 pace. And he has like 16:30's PR's for 5k's, 1:30's half marathons, and 3:14 marathons. He recovered from it somehow in a few days, i'm wondering if i happened to caught the same thing... IDK. :\
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PR's : 1500: 5:00 5k: 19:40, 10k: 41, maratho: 3:30
my easy runs are probably at like 7:10-7:20 pace for 5miles or so. I think my problem might be i don't like going completely easy on easy runs because i always feel like i'm cheating myself.
This is almost 100% your problem.
Your running your easy runs 40 seconds per mile FASTER than marathon pace. That's crazy, because marathon pace is MUCH faster than an easy pace. Even if we discard your marathon (which isn't really correct, but you might not have trained properly for it/had a good race/etc.) and look at your 5K/10K your still running faster than what an equivalent MP would be for those efforts.
Each of your easy run days isn't just not easy it is another workout. There is just no way in hell you can recover from good intervals when you run around marathon pace every time. You really are doing 4-7 workouts every week.
You need to slow down tremendously on your easy days especially when you are in season and doing hard interval work. A 19:30 or so guy shouldn't ever be running much faster than 8:15-8:30 pace when your on season like this, and days after interval workouts could be as slow as 9:30+. When doing your hard stuff the purpose of easy runs is to RECOVER. Your not really trying to even become more aerobically fit, just recover, and long term even a bunch of easy runs at 7:50-8:00 pace isn't going to give you that ability to recover.
When your in base season just doing mileage, hills, longer runs, tempos, etc THEN it's okay to let the cat out of the bag on easy runs a little more getting down around 7:45 or something towards the end of the runs IF your feeling good. Occasionally you can even work down to marathon pace for the last portion of a run, and maybe even faster in the last few minutes or so if everything feels great. All this is stuff for base season though, not when your running a bunch of hard workouts and trying to recover.
I think my problem might be i don't like going completely easy on easy runs because i always feel like i'm cheating myself.
First off, your not even going partly easy on easy runs. Your flat out running hard. "Not completely easy" would be like 7:50 pace.
Second, that idea of cheating yourself is horribly wrong and misguided. Think about, what is the goal of your interval/racing season: to run fast. How do you get there? By running fast. The intervals are the key at that time, you need to have the faster, more intense training at some point if your going to run fast. If you run hard all the other times you then impair your ability to run good workouts, aren't able to tax your body, and teach your body that running fast is really hard. That's a bad combination.
Moreover, it's not even cheating yourself in the sense of aerobic development. The benefit to be gained running 7:30 pace vs 8:00 pace is somewhere between negligible and non-existent. Now certain paces have been found by both science and coaching to be more effective (i.e. Aerobic Threshold (MP), Anaerobic Threshold (HMP), 3K-5K pace (VO2 max), etc.) and running at these paces has noticeable physiological benefits. For instance a tempo of 4 miles at roughly HMP is good for developing your anerobic/lactate threshold. Going slower than this doesn't do much for it. Going faster gives a marginal, if any, benefit but comes with the major drawback on making the workout much more demanding rendering the runner unable to give as many of these efforts in his training cycle as he would otherwise be able to.
The same is true of easy paces, running a little faster than easy gives the most marginal of extra benefits and yet is significantly more taxing than a truly easy, easy run which offers all the same benefits.
Still not convinced? Take a look here at the PR's relative to the paces many of them run: How slow do you go on easy days?
Lots of 14/15 5k types running the 7's or even 8's.
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just bought me some new running shoes so i intend to run twice a week from now on
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wow thank you for your VERY informative response L_master.
So as of my current standings, would you recommend me just running EASY 5milers ~ 8min/mile pace for the next week or so before adding intervals again?
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On June 01 2012 11:47 YPang wrote:
wow thank you for your VERY informative response L_master.
So as of my current standings, would you recommend me just running EASY 5milers ~ 8min/mile pace for the next week or so before adding intervals again?
It's all by feel. Just do what feels comfortable and easy. You should feel good during and after the run. If it doesn't feel good/easy/comfortable then slow down or just take the day off. Ideally you don't need to know your min/mile pace for easy runs.
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EPT
