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mordek
United States12705 Posts
On September 28 2012 04:56 caznitch wrote: Beer per lap on a 400m track as in 25 beers? Or beer per k? Either way... I predict puke by km 5  Like I said, not sure about distance and its half a beer from what I heard. I really should look into it though haha. You can always opt not to but that's not in the spirit of the event either. | ||
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L_Master
United States8017 Posts
On September 28 2012 03:56 mordek wrote: Which is very weak, I will openly admit this haha. It's going to be an experience. Practice makes perfect yo. Just make sure you don't practice on a school track.  On September 28 2012 04:56 caznitch wrote: Beer per lap on a 400m track as in 25 beers? Or beer per k? Either way... I predict puke by km 5 Beer per 400m?! O.O Pretty sure you could legitimately die from that, 25 drinks if a ridiculous amount of alcohol. Though you might be saved via puking cause I can't imagine anyone holding that much alcohol that fast when your also running your heart out. | ||
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L_Master
United States8017 Posts
On September 26 2012 07:16 Occultus wrote: Thanks! Was exactly what im looking for. So it seems that consistency, intelligent training and some miles seem to work if you have at least decent talent. Confidence here is really low. We had NO athletes qualifying for the olympic 10000m and Marathon. In my whole area there are only 1-2 33min flat guys. So if you manage these times you are a hero. Dunno, i like playing around with this toughts how good i can be and i certainly dont wanna stop at 33 minutes. This might help give you an idea of typical D1 college performances. It's basically an attempt to organize performances based on course difficulty/weather/etc. and have a way to compare XC times given that courses vary so dramatically. Going down to the median I see lots of 25-26 performances (8k) and lots of 32-33 (10k) performances, which is looking at around 15-15:30 for the 5k in cross, and I'd expect track times to be a little faster. Conclusion: An average of 15/31-31:30 seems reasonable for D1 track times. | ||
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Sein
United States1811 Posts
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L_Master
United States8017 Posts
On September 28 2012 12:14 Sein wrote: So, after a doing a 10k, I'm debating whether I should try for a 5k or a half marathon next. 5k would be to see how fast I can run it now and the half would probably be to see if I can finish it without walking. You'll finish that without a problem. I'd say a good goal there would be to shoot for about 1:45, and depending on how well you progress that could easily be looking more like 1:40 or faster as race day nears. For 5k a good goal would probably be to run under 21:30. | ||
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LuckyFool
United States9015 Posts
edit: nevermind I'm an idiot and didn't see the whole beer part of that conversation for some reason. LOL I do have another question/comment though, I've made up a new pretty sweet running route near my house (good path, not many streets to have to cross, about 2.5 mile distance) but its alot of uphill. Is running primarily on inclines significantly more beneficial than say running on a level track every day? I find it hard to really gauge my progress or time myself when it's forcing my times to be worse overall but I've heard rumors its actually more beneficial to running on hilly or big inclines. or better for stamina in general. Should I try to balance out running on track/treadmill with running on inclines? I have less opportunity to run on track lately because the times I can run (afternoon evenings) it's busier at school tracks or sporting events are going on. So I've found myself running about 80-90% on this route near my house but its quite a bit of uphill/downhill stuff which feels weird. In my old house most of my road running was done on a 3 mile fairly flat route, so this is the first time I've consistently been doing something like this. | ||
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caznitch
Canada645 Posts
Ran a ~35 min tempo run the other day. Didn't have it planned but I was late for an appointment and had to get home ASAP from work so thought I'd giver. The first 5k took ~22:xx something. Think sub 20 should be a reasonable goal for the December 5k I have. Should motivate me to introduce a speed workout or two a week into my training. My work is bringing in a yoga instructor at lunch today so I think I'll try that (taking a rest day from running). | ||
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Sein
United States1811 Posts
On September 28 2012 12:41 L_Master wrote: You'll finish that without a problem. I'd say a good goal there would be to shoot for about 1:45, and depending on how well you progress that could easily be looking more like 1:40 or faster as race day nears. For 5k a good goal would probably be to run under 21:30. I realized yesterday that I could run at 9mph speed without feeling overly strained or panting like crazy. It was only for a mile that I ran somewhere between 9 to 9.5mph, but it was the final mile of a 5 mile run. It's really nice to see the progress since I've never been a runner in the past and I think I'm going to use this school year to try to get as far as I can since I know that I'm not going to have any time to do this next year. The only issue is that these 5k's and halfs are all so damn expensive, lol  | ||
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caznitch
Canada645 Posts
On September 29 2012 02:32 Sein wrote: I realized yesterday that I could run at 9mph speed without feeling overly strained or panting like crazy. It was only for a mile that I ran somewhere between 9 to 9.5mph, but it was the final mile of a 5 mile run. It's really nice to see the progress since I've never been a runner in the past and I think I'm going to use this school year to try to get as far as I can since I know that I'm not going to have any time to do this next year. The only issue is that these 5k's and halfs are all so damn expensive, lol Seriously though! Here in Canada, the cheapest 5k's are ~$40 if you get in at the early bird. The average is closer to $50. I paid $70 for my HM and a full Marathon is closer to the $100+ range. Races are damn expensive. | ||
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L_Master
United States8017 Posts
On September 29 2012 02:41 caznitch wrote: Seriously though! Here in Canada, the cheapest 5k's are ~$40 if you get in at the early bird. The average is closer to $50. I paid $70 for my HM and a full Marathon is closer to the $100+ range. Races are damn expensive. Holy god..if that's US dollars o.O In my opinion there are just too many darn charity races (usually 20-40 for a 5k) and too few "runner's races". I certainly don't have anything against charity races, and don't mind going to them now and again especially if it's a cause I support. That said, I'd like to see more runners races, basically races that just have a start line, some sort of timing, and a finish line. No medals, no banquet at the end with fresh cooked pancakes, no cours roiters where you have to get police and shut down roads, and some solid competition. Races like these can easily be a mere 5 or 10 dollars which is completely reasonable. | ||
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L_Master
United States8017 Posts
On September 28 2012 13:30 LuckyFool wrote: Is running primarily on inclines significantly more beneficial than say running on a level track every day? If you had to choose between one or the other then yea I'd probably say the hilly stuff would be better. Of course, ideal is a mixture of both. Uphill and downhill is great for strength and fitness, but can make it hard to really work on running fast with good from and turnover, and makes it harder to really practice an even, smooth rhythm. On September 28 2012 13:30 LuckyFool wrote: I find it hard to really gauge my progress or time myself when it's forcing my times to be worse overall but I've heard rumors its actually more beneficial to running on hilly or big inclines. or better for stamina in general. You should not be worried about time at all on most of your runs. The extent of interest might be to look at your watch at the beginning and the end of the run and say "oh, I ran for 43 minutes". Pace doesn't matter for easy/recovery/general aerobic runs. If your running tempo runs then I wouldn't worry about the pace during the run as they are best run effort based, but they should fall in a similar range and will obviously be faster on a pancake flat course than a hilly one. If your doing interval work then yea the pace matters because you generally have a target in mind. What you can look for to gauge progress is progression. Easy runs should naturally get faster at the same effort. Same with tempos. Intervals you should find yourself recovering faster on the interval portion or able to push a faster pace during the repeats. On September 28 2012 13:30 LuckyFool wrote: Should I try to balance out running on track/treadmill with running on inclines? Yes. There are advantages to both. On September 29 2012 02:09 caznitch wrote: Ran a ~35 min tempo run the other day. Didn't have it planned but I was late for an appointment and had to get home ASAP from work so thought I'd giver. The first 5k took ~22:xx something. Think sub 20 should be a reasonable goal for the December 5k I have. Should motivate me to introduce a speed workout or two a week into my training. My work is bringing in a yoga instructor at lunch today so I think I'll try that (taking a rest day from running). If you can run a 35 minute tempo around roughly 7:10-7:20 pace your already not too far from your goal. It might be a stretch to jump out of the door and break 20 right this moment, but you can certainly break 21 and probably 20:30 with that sort of tempo. I might even consider setting the goal a little faster, maybe sub 19:30 or something; especially if you haven't done a whole lot of faster (5k pace or faster) work yet. | ||
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Occultus
Kenya138 Posts
here its like 4-5$ for a race. I mean you dont get food, sometimes water but who cares? You come to race, not to have a wellness day. | ||
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L_Master
United States8017 Posts
On September 29 2012 05:45 Occultus wrote: 40$ for a 5k holy.... here its like 4-5$ for a race. I mean you dont get food, sometimes water but who cares? You come to race, not to have a wellness day. Yet another way in which Europe > USA. Here, its all about dumbing down and catering to the people who show up for the 5k "event" and not the 5k "race". They get their finisher medals, their post race banquets, 10 gatorade stops for a 5k, coupons for afterwords, etc... Okay...not all races are like that, but plenty are. | ||
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caznitch
Canada645 Posts
The reason is probably the charity connections like you mentioned but for the life of me I can't find a single race that's not a run for curing every disease known to man, saving the environment or stopping poverty. Not that charity is terrible but I can't afford to spend $1000 on race entries whereas I'd love to race at least once a month. Last race I entered ($70) included a tree (a sapling) in my goodie bag! | ||
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L_Master
United States8017 Posts
On September 29 2012 06:17 caznitch wrote: Last race I entered ($70) included a tree (a sapling) in my goodie bag! I am quoting this for the sheer awesomeness and absurdity of this. I'm going to demand the RDs in my area up their game. | ||
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mordek
United States12705 Posts
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Pulimuli
Sweden2766 Posts
On September 28 2012 04:56 caznitch wrote: Beer per lap on a 400m track as in 25 beers? Or beer per k? Either way... I predict puke by km 5 per 400m would be hilarous, not a single person would make it to the finish line XD | ||
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L_Master
United States8017 Posts
Next Race: 9/6 5k - CSU Homecoming Race Mon: AM - 3.1 slow (8:30) / PM - 5.5 easy (7:25) Tues: PM - 4.6 easy (7:40) / PM - 6 moderate* (7:10) Wed: AM - 3.1 easy (7:40) / 4M Tempo (6:18) + 4.5M wu/cd Thurs: AM - 4 easy (7:40) / PM - 4.5 easy (7:30) Fri: AM - 6 slow (8:15) / PM - 5 easy (7:40) Sat: AM - 3.1 easy (7:50) / PM - 3.5 easy (7:45) Sun: AM - 2M pre race shakeout / PM - 5k race + 1M race + 6M wu/cd Total: 69 Tempo - Felt good and quite easy but was slow compared to where it seems like it should be. A little frustrating to still be doing these at the same pace I was early summer even though my general aerobic pace is noticeable quicker and the workouts seem to indicate better shape than the tempo does. OYOH 5k - Free, which was nice. Not really sure what to say about this. Went out okay (should have been faster though I think), but then blew by the turnaround and went out about .3 more than I needed to. After I had been running out from more than 10 minutes I realized what happened and turned around. Moderate pace back to the real turnaround, then back more into 5k mode from their, though I did get a little complacent coming back and wasn't running as strong as I should have been. Basically this ended up being a 2x2700 w/1:45 MP float recovery inbetween. I need to stop doing stupid shit in races. And I definitely need more track work, I'm just not grooved in yet to what 5k pace should feel like going out. Did feel like I had a little more speed this go round. Pretty windy day to (20+ gusts) though we were a little sheltered by trees. OYOH Mile+ - Just wanted to run this for a little speed stuff and cause miles are cool and all. Quite windy (gusts 20ish) race on a little 440m loop. First lap was taken out fast (1:22) by some guy and I just sat behind him. He started fading hard midway second lap, was a little complacent and just chilled behind him for half a lap then went past him and picked it up. Went solid, but probably not quite all out race effort for the third lap, then gradually faster on the final lap. Not a particularly good week, but not something I'm concerned about either. You have great weeks and not so good weeks; such is running. My legs were really dead for most of it, so I only did one light tempo workout and just felt sluggish in general. Felt pretty good today on race day however. *attempted to do a tempo but still wasn't feeling it after about ten minutes so I just forgot about it and ran easy the rest of the way. | ||
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YODA_
593 Posts
On September 29 2012 05:57 L_Master wrote: Yet another way in which Europe > USA. Here, its all about dumbing down and catering to the people who show up for the 5k "event" and not the 5k "race". They get their finisher medals, their post race banquets, 10 gatorade stops for a 5k, coupons for afterwords, etc... Okay...not all races are like that, but plenty are. I guess it depends on the location, but where I'm at there seems to be a decent amount of both "runner" races, and "event" races. There's a point system event that gets tracked throughout the year, with about ~15 races that count towards a total for the end of the year, and the races that count towards that system tend to be pretty well run, with a lot of good runners and minimum crap. They generally cost ~$20-25 a piece. But this might not be typical for all areas. | ||
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Occultus
Kenya138 Posts
Are you doing 3:1 week cycle? (3 'loaded' weeks and after that 1 easier week) Just finished my week: M: easy pyramid pace run (4:25k-4:15k-4:05k-4:15k-4:25k) without rest. So its basically something between 5k tempo and steady run + form drills + wa/cd - 12 total T: 11.5k easy + strides + form drills W: rest T: very hilly 10k easy F: Fartlek 2-4-6-4-2 minutes with 1-2 minutes rest. Around 5:45 mile pace + form drills + wu/cd S: 12k easy ~8:10 S: AM-5.5k easy // PM: 10k steady Total: 72k | ||
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