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L_Master
United States8017 Posts
On October 16 2012 07:25 sJarl wrote: Just wanted to tell you L_Master that your work here is admirable. Keep up the good work man! Appreciate man! However, though I make the wordiest posts others like AirbladeOrange, Occultus, caznitch, dudeman, and others deserve a ton of credit too. These guys also know their shit and contribute tremendously to the discussion. | ||
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matthewfoulkes
United Kingdom246 Posts
On October 16 2012 06:10 L_Master wrote: Also, having done it the "hard" way you probably got some experience with those racing "dark places" and will be that much tougher and accustomed next time the going gets rough on a hard race or long run. What doesn't kill (or injure) you only makes you stronger. What you battled through their was harder than running the race "correctly". The last three miles were a very dark place, I was running on only 4 hours sleep and the exhaustion pretty much took over at that point, and i couldn't really control my emotions anymore, random tears and shit like that ahhaha, which was even weirder cos i always run with a smile even then  , but i feel like i'm alot tougher and more ready mentally for something like that next time, but i basically never ever let the though of quitting even get slightly into my head, i stopped a couple of times at rest stations at like mile 11 when my blisters were starting to form, i managed to throw some plasters on those bad boys and then just ran with them like friends for the whole race. they are massive fuckers now, but i didn't even notice them after mile thirteen, i'm used to blisters and they don't bother me so much any more.On October 16 2012 06:10 L_Master wrote: This will really help your next marathon, because really the marathon is about extension of speed. If your 5k PR is say, 23:00 then no matter how much endurance you have running 3:20-3:30 is going to be basically impossible because marathon pace is just too fast. I have a PR for a 5k which is around 20:40, But that was during training and i didn't go all the way balls to wall on that, in that after i ran my 5k i could jog at like 10min pace the mile home fairly comfortably. On October 16 2012 06:10 L_Master wrote: A big trap many runners who just train for general fitness, or even guys/gals that race primarily the marathon fall into is just that...lack of faster stuff. When you do marathon training your doing lots of volume at paces that vary from slow, long easy runs to at the fastest MP, with the occasional tempos or 10k pace intervals. This is great for building the strength needed to hold goal pace for several hours, but it does little to ultimately get faster and lots of these people stall out on progress, because simply put their PRs aren't fast enough to facilitate training at quicker speeds. Yea i'm not gonna be one of those people, i'm going to give myself a solid 4 months or so before i look at running another marathon, so this time im going to start by working into a good 10k schedule, and working up pace by doing tempos and intervals basically, just a standard training schedule, then i'll kick into a marathon program around the time i pick a race, hopefully i will have built enough pace during that time to be able to breeze through the training. | ||
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Smorrie
Netherlands2925 Posts
After taking you guys' advice I started running like a madman and did 16 runs over the course of July, varying from 6km to 12.5km runs (about 75% of the runs were about 7.5km runs though). My pace was averaging around 6:30 min/km. When August hit a lot of things happened and I also got really sick as well, preventing me to do any running at all. In September I picked up again and noticed that to my surprise my average page was now hovering around 5:45 - 6:10 min/km. Sadly enough time was running short and I only did 8 more runs in that month... Starting with a few runs at 7km, I then pushed it up each run; 8km, 11km, 12.5km, 15km. Then I only had 2 more weeks before the actual Half Marathon. I did 3 more easy runs thinking that I should focus on keeping my body unstressed and thinking any runs I would do in that time would not be beneficial to my race anymore.. Then it was the day of the Half Marathon. With 15km max under my belt during my training, I knew I wasn't ready for it physically, but mentally I was and I knew I was going to finish it. I was able to stick my pace under 6 min/km for 20km's... Then it dropped and eventually I finished it in 2hr13 :p A bit of a shame, but knowing that once again I was under-trained I wasn't too unsatisfied with the result. I took off 25mins or so from my old fail record. With the weather becoming less nice I don't know if I can stay disciplined to keep on running but my goal for the next half marathon will be to run one under 2hrs. A realistic goal I think as long as I can keep running :p I don't think any non-europeans took part in the half marathon event and the first guy finished at 1:08. For all you athletes this is probably a fail story lol. For all the noobs out there like me, as you can see there is always hope! Keep on running!  | ||
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caznitch
Canada645 Posts
Just had one of those runs yesterday that remind you of why you run. Everything was perfect, the sun just went down, the temperature just right, even the songs on my ipod shuffle randomly came up as all my favorites. With no intention other than to do an easy run, I cruised at around 4:50/km (which is pretty fast for me) for 11k and felt like someone was injecting me with adrenaline the entire time - it felt so easy and good. You gotta love those days! I think if anyone on here contemplating getting into running ran enough times to get one of these, they'd be hooked for good. | ||
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Smorrie
Netherlands2925 Posts
My next run might be April 7th in Madrid; should give me enough time to motivate & prepare myself for a run under 2hrs :p | ||
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Cambium
United States16368 Posts
Good news: I just finished my first 10k run ever in 53:17, I'm not even that tired right now | ||
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caznitch
Canada645 Posts
On October 17 2012 17:18 Smorrie wrote: It's definitely not that cold over here but it does get very wet. I generally don't mind cold weather when it's not raining, or rain when it's not that cold... but I find the combination of the 2 really awful and it kills my willingness to go out and run. I'm enjoying running but I'm not a junkie (yet)! My next run might be April 7th in Madrid; should give me enough time to motivate & prepare myself for a run under 2hrs :p Fair... fair.. didn't think of that. I agree that nothing is worse than cold rain. | ||
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Bearhammer
United States49 Posts
Once upon a time a time (2 1/2 years ago), I was very competitive runner and use to run about 50-60mpw and my average mile pace was probably somewhere between 6:20-6:40min. However I had some unfortunate circumstances and I ended up stopping consistently running pretty much altogether. However I want to get back into it at an even better level than before. So I wanted to post my goal here. In the next 4-5 months I want to run a marathon and I want to do it at a pace no slower than 6:30min/mile. I have never run a marathon before but when I was in my peak form (2 1/2) years ago I did run a 19 mile run around 6:50-7:00 min pace and a 16 mile at 6:30. I know these goals are ambitious but I wanted to say them out-loud "figuratively" to others who enjoy running as doing so help cement them in my mind. | ||
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caznitch
Canada645 Posts
On October 18 2012 14:37 Bearhammer wrote: Hey guys this is my first post to this thread :D and I would like to say after reading some of its content I think its awesome. Once upon a time a time (2 1/2 years ago), I was very competitive runner and use to run about 50-60mpw and my average mile pace was probably somewhere between 6:20-6:40min. However I had some unfortunate circumstances and I ended up stopping consistently running pretty much altogether. However I want to get back into it at an even better level than before. So I wanted to post my goal here. In the next 4-5 months I want to run a marathon and I want to do it at a pace no slower than 6:30min/mile. I have never run a marathon before but when I was in my peak form (2 1/2) years ago I did run a 19 mile run around 6:50-7:00 min pace and a 16 mile at 6:30. I know these goals are ambitious but I wanted to say them out-loud "figuratively" to others who enjoy running as doing so help cement them in my mind. A sub 3hr marathon on 4-5 months of training is certainly ambitious. You are aiming for 2:50 or my math is off? Can't help you as you were/are way better than I am at running it appears. I would be interested in hearing what you are currently running though (weekly milage/times). | ||
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dudeman001
United States2412 Posts
On October 18 2012 14:37 Bearhammer wrote: Hey guys this is my first post to this thread :D and I would like to say after reading some of its content I think its awesome. Once upon a time a time (2 1/2 years ago), I was very competitive runner and use to run about 50-60mpw and my average mile pace was probably somewhere between 6:20-6:40min. However I had some unfortunate circumstances and I ended up stopping consistently running pretty much altogether. However I want to get back into it at an even better level than before. So I wanted to post my goal here. In the next 4-5 months I want to run a marathon and I want to do it at a pace no slower than 6:30min/mile. I have never run a marathon before but when I was in my peak form (2 1/2) years ago I did run a 19 mile run around 6:50-7:00 min pace and a 16 mile at 6:30. I know these goals are ambitious but I wanted to say them out-loud "figuratively" to others who enjoy running as doing so help cement them in my mind. Your body was at that level before, you can do it again without a doubt. Good luck with your training! Let us know how it goes. | ||
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Bearhammer
United States49 Posts
A sub 3hr marathon on 4-5 months of training is certainly ambitious. You are aiming for 2:50 or my math is off? Can't help you as you were/are way better than I am at running it appears. I would be interested in hearing what you are currently running though (weekly milage/times). Your correct 2h 50min and 25 seconds  is my minimum goal unless injury prevents me from doing so. I currently just started training regularly (as in last Monday). I will be running consistently 5-6 days a week from here on out. So seeing as I just started and its looking at 20-25mpw around 7:00-7:30min/mile pretty comfortably. I know not that great as of right now but got a plan I'm confident will get me there gradually and healthy if I am careful and do everything correct. Eating healthy, soft surfaces, stretching, thorough warmup/cooldown etc. Also I know its going to be 5 months as I have decided on which marathon I want to do. Eddit: I forgot that I wanted to ask question. I know that starting around 40mpw my metabolism is going to skyrocket and my stomach is going to become an and angry hungry beast. For those of you who have run marathons before or just run a lot, do you have and recommendations for sources for foods that its okay to eat of lot of. I know basics about what kinds of foods are healthy and whatnot but does anyone know of a book or magazine/article that gives recipes or tips on meals and snacks? | ||
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L_Master
United States8017 Posts
On October 19 2012 02:45 Bearhammer wrote: Your correct 2h 50min and 25 seconds is my minimum goal unless injury prevents me from doing so. I currently just started training regularly (as in last Monday). I will be running consistently 5-6 days a week from here on out. So seeing as I just started and its looking at 20-25mpw around 7:00-7:30min/mile pretty comfortably. I know not that great as of right now but got a plan I'm confident will get me there gradually and healthy if I am careful and do everything correct. Eating healthy, soft surfaces, stretching, thorough warmup/cooldown etc. Also I know its going to be 5 months as I have decided on which marathon I want to do. Well, if 7-7:30 is an easy run then it's just a matter of running more, doing some longer runs, a little MP work, some mile repeats/tempos here and there and executing on race day. Easy runs in that (7-7;30) range is about what I would expect for a 2:50 marathoner, and since your essentially "out of shape" you'll gain some fitness pretty quick. Bottom line is your "fit enough" to run 2:50, it's just a matter of building up the strength/stamina/endurance to hold a strong pace for just under three hours. Eddit: I forgot that I wanted to ask question. I know that starting around 40mpw my metabolism is going to skyrocket and my stomach is going to become an and angry hungry beast. For those of you who have run marathons before or just run a lot, do you have and recommendations for sources for foods that its okay to eat of lot of. I know basics about what kinds of foods are healthy and whatnot but does anyone know of a book or magazine/article that gives recipes or tips on meals and snacks? "if the furnace was hot enough, anything would burn, even Big Macs." - Quenton Cassidy To be honest, I pretty much agree with that. If your running alot and making a general attempt to put healthy stuff in your body you can pretty much eat whatever. Just don't stuff yourself and eat a decent amount of fruits and veggies and you'll be fine. | ||
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AirbladeOrange
United States2573 Posts
When you do really gorge out with carbs and whatever do it after a run. | ||
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Kronen
United States732 Posts
I'm currently establishing a running routine from zero and have built up over the last several months to running 4-5 days a week (2 days on, 1 off). My race mile is 6:40 (tested a couple weeks ago), but over the last several weeks I find myself running 3-4miles at 7:40-8:15min/mile. This would lead to sporadic soreness in my calves and would definitely cause me to fail the "conversation test." I'm making a conscious effort as I move forward to running 5-6 days a week to slow my pace to 9min for the 30min runs. Am I correct in making this adjustment? Second question: are there any suggested online retailers for running gear? I'd love to pick up some summer gear on seasonal clearance for next year :-). Third: what running tights do you guys use/suggest? I'm in the northeast on the coast so winter is windy, sleety, and gross with the occasional snowfall. | ||
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L_Master
United States8017 Posts
Certain I can go faster too. Spent 20-30 second stuck behind a guy at the beginning going 7:30 pace, and briefly started being a little bitch for about 30-40 seconds midway through the race slowing dramatically before refocusing, saying "fuck that" and getting back at it. Positive I can go under 17:30 right now, which leaves the possibility of sub 17 still on the table. 10 seconds a mile is a fuckton to ask for, but this course wasn't pancake flat and I'm only just getting into the hardest part of my training phase now. We shall see. | ||
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mordek
United States12705 Posts
On October 19 2012 11:25 L_Master wrote: 17:51! The 18 min 5k barrier is officially dead. Certain I can go faster too. Spent 20-30 second stuck behind a guy at the beginning going 7:30 pace, and briefly started being a little bitch for about 30-40 seconds midway through the race slowing dramatically before refocusing, saying "fuck that" and getting back at it. Positive I can go under 17:30 right now, which leaves the possibility of sub 17 still on the table. 10 seconds a mile is a fuckton to ask for, but this course wasn't pancake flat and I'm only just getting into the hardest part of my training phase now. We shall see. Congrats, that's a big barrier to break Keep up the good work! | ||
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Bearhammer
United States49 Posts
On October 19 2012 11:25 L_Master wrote: 17:51! The 18 min 5k barrier is officially dead. Certain I can go faster too. Spent 20-30 second stuck behind a guy at the beginning going 7:30 pace, and briefly started being a little bitch for about 30-40 seconds midway through the race slowing dramatically before refocusing, saying "fuck that" and getting back at it. Positive I can go under 17:30 right now, which leaves the possibility of sub 17 still on the table. 10 seconds a mile is a fuckton to ask for, but this course wasn't pancake flat and I'm only just getting into the hardest part of my training phase now. We shall see. Awesome man! That feeling when you accomplish goals like that is one of the best. | ||
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Cambium
United States16368 Posts
http://www.teamliquid.net/forum/viewmessage.php?topic_id=261918¤tpage=38#759 | ||
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dudeman001
United States2412 Posts
On October 20 2012 22:06 Cambium wrote: what do you guys eat? http://www.teamliquid.net/forum/viewmessage.php?topic_id=261918¤tpage=38#759 All kinds of meat, I prefer corn & peas as my veggies, rice mainly for the carbs. An occasional fruit as a sweet treat. to answer your carb question from the other thread, just increase carbs when you feel like your workouts are starting to drain on you for too long after you finish/into the next day. Running's nice because, if you really want to, you can run obscene distances everyday and you should be waking up with a body ready for that*. *Tired legs are normal, tired body means lack of nutrients and/or lack of sleep. | ||
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AirbladeOrange
United States2573 Posts
On October 21 2012 14:39 dudeman001 wrote: All kinds of meat, I prefer corn & peas as my veggies, rice mainly for the carbs. An occasional fruit as a sweet treat. to answer your carb question from the other thread, just increase carbs when you feel like your workouts are starting to drain on you for too long after you finish/into the next day. Running's nice because, if you really want to, you can run obscene distances everyday and you should be waking up with a body ready for that*. *Tired legs are normal, tired body means lack of nutrients and/or lack of sleep. I'll quote what I posted a few days ago. On October 19 2012 07:35 AirbladeOrange wrote: It's more important to eat good foods than to stay away from shitty foods. Make sure you're getting enough lean protein and green leafy veggies in most meals then just fill in the gaps with a variety of things that you like and aren't total shit. Fruits, nuts, whole grains, ect. When you do really gorge out with carbs and whatever do it after a run. If you read about what runners should eat everyone will give you different and specific answers. It's easier to just follow general rules. The more you get into health and purposeful eating you can get specific and make adjustments. Know that timing is also important when thinking about healthy eating habits. Always eat within 30 minutes after exercising. Corn and peas aren't really veggies. Corn is more of a starch grain and peas are legumes. The good veggies are gnerally green and leafy ones like real lettuce and spinach. | ||
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