EPTR.e. Trident's BQ goal: I think you've got an excellent chance of getting in under 3:05. You've obviously got the raw speed to go much, much faster than that eventually, and your half marathon, on a tough course and in adverse conditions, tells me you're already pretty close. Plus the flat, repeated circuit, while boring as heck to run on, lends itself to fast times – there's a reason all the 10k and 5k WRs are set in stadiums. Increase your mileage gradually and listen to your body and I'd be shocked if you don't BQ, or maybe even break three hours.
Running Thread - Page 84
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Bonham
Canada655 Posts
R.e. Trident's BQ goal: I think you've got an excellent chance of getting in under 3:05. You've obviously got the raw speed to go much, much faster than that eventually, and your half marathon, on a tough course and in adverse conditions, tells me you're already pretty close. Plus the flat, repeated circuit, while boring as heck to run on, lends itself to fast times – there's a reason all the 10k and 5k WRs are set in stadiums. Increase your mileage gradually and listen to your body and I'd be shocked if you don't BQ, or maybe even break three hours. | ||
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L_Master
United States8017 Posts
The mileage is pretty low, but that isn't the end of the world as your race times clearly point to being ready. As long as you pace smart (I'd look to split 1:32-1:33 high at half) it's pretty much in the bag. Your biggest chance of messing up is if you do something like run a 21:00 first 5k or 40 low first 10k or something. Ideally I'd get in a longer effort or two, maybe 15ish miles and get a little practice taking your gels/drinks/whatever so your body is ready and you will know how you react. Nothing worse than getting 17 miles into the race and getting severe GI upset because your body doesn't like that gel you took. | ||
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Aeroplaneoverthesea
United Kingdom1977 Posts
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Bonham
Canada655 Posts
On May 04 2013 04:56 Aeroplaneoverthesea wrote: The 2014 Boston marathon is a year away. You can achieve almost anything in that time if you work hard enough. Right, the race is in April, but registration opens in September, so he'll need to run a qualifying time sometime over the summer. That's why he was asking about making it before the window closes on 2014. | ||
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[cF]TridenT
United States665 Posts
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Aeroplaneoverthesea
United Kingdom1977 Posts
On May 04 2013 06:07 Bonham wrote: Right, the race is in April, but registration opens in September, so he'll need to run a qualifying time sometime over the summer. That's why he was asking about making it before the window closes on 2014. How fast do you need to be for Boston? | ||
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LuckyFool
United States9016 Posts
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berated-
United States1134 Posts
On May 04 2013 09:13 Aeroplaneoverthesea wrote: How fast do you need to be for Boston? Boston Qualifying Standards Or you need to be a charity runner. Figured I'd drop by with a check in, decided to do a 50mi week this week. More rough since I only ran 4.5 on Monday, and didn't run Tues. I'm at 29 over the past 3 days and feel surprisingly good. We'll see how I feel if I decide to go through with the tempo tomorrow. Might be running my first race soon, but have to get over the fear of racing again. I know I need to let the ego go and realize that even though I've dropped 50 lbs, I'm still not back to where I want to be and that's okay, but that's hard! | ||
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L_Master
United States8017 Posts
Weight down from 167 to 162. Got a long ways to go there, but to be honest it looks like just losing the weight may well get me back right to where I was. 15 min elliptical WU, 1 mile easy @ 8:10 pace, then 10 min elliptical around tempo effort, then right off that into another mile at tempo effort, going from 7:00->6:45. Then some more elliptical. What's encouraging is I'm not in total garbage shape, as 6:50 looks reasonable for a running tempo, and MUCH more importantly no signs of discomfort/pain/tightness/injury. Continuing to progress my squat matrix (side squat, lateral squat, rotational squat, normal squat (40kg), and starting to work in very light plyometric work (12 inch box jumps). Next week I'll be transitioning into lunges, and if that goes okay, will take my first attempt at a true continuous run in over 7 months. In other words with any luck I'll be back to some easy running in a week or two, and beginning to think about actually training in around a months time. | ||
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YPang
United States4024 Posts
On May 04 2013 13:18 L_Master wrote: Continuing forward with my own progress. Weight down from 167 to 162. Got a long ways to go there, but to be honest it looks like just losing the weight may well get me back right to where I was. 15 min elliptical WU, 1 mile easy @ 8:10 pace, then 10 min elliptical around tempo effort, then right off that into another mile at tempo effort, going from 7:00->6:45. Then some more elliptical. What's encouraging is I'm not in total garbage shape, as 6:50 looks reasonable for a running tempo, and MUCH more importantly no signs of discomfort/pain/tightness/injury. Continuing to progress my squat matrix (side squat, lateral squat, rotational squat, normal squat (40kg), and starting to work in very light plyometric work (12 inch box jumps). Next week I'll be transitioning into lunges, and if that goes okay, will take my first attempt at a true continuous run in over 7 months. In other words with any luck I'll be back to some easy running in a week or two, and beginning to think about actually training in around a months time. So i'm just curious are you "out of shape" because of periodization like you trian hard during season, and i guess it's your off season now? Or because of injury (which is what it seems like according to your post). How did you get injured? and for how long? I'm just curious so I can adopt your plans when i land on the same boat. | ||
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L_Master
United States8017 Posts
On May 06 2013 00:20 YPang wrote: So i'm just curious are you "out of shape" because of periodization like you trian hard during season, and i guess it's your off season now? Or because of injury (which is what it seems like according to your post). How did you get injured? and for how long? I'm just curious so I can adopt your plans when i land on the same boat. Injury. I have been out for approximately 7 months now, injury was a groin strain that came on during a 300s workout last fall, and I made the mistake of trying to complete the workout which exacerbated it, then had the misfortune of taking a fall on ice just a few days later that REALLY did it in. As a result weight is way up cause obviously I haven't really been able to exercise, and I am somewhat food addicted, so I was up to 165 from 150, and to be honest I should be like 140 for optimal racing. | ||
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Blisse
Canada3710 Posts
Actually, what are the weights and heights of people here? I can't imagine dropping under 170lbs anymore, but I'm 6ft. I'm curious if you're able to build an athletic body shape while running lots, since I rarely see muscular people running o.o | ||
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L_Master
United States8017 Posts
On May 06 2013 06:25 Blisse wrote: How tall are you? @_@ Actually, what are the weights and heights of people here? I can't imagine dropping under 170lbs anymore, but I'm 6ft. I'm curious if you're able to build an athletic body shape while running lots, since I rarely see muscular people running o.o 5'8". Yes, you can. You just have to lift and then eat a caloric surplus. | ||
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Blisse
Canada3710 Posts
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L_Master
United States8017 Posts
On May 06 2013 11:09 Blisse wrote: I meant it more as in, can you be somewhat fast without being that low of a BMI o: Certainly. See: All these guys are top elites, with BMI ranging from about 22-25. Now, while they aren't really scrawny, no one that lifts seriously would call them big either; but even if they put on another 20-30 pounds and got "big" they would still be running pretty fast. | ||
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Bonham
Canada655 Posts
On May 04 2013 13:18 L_Master wrote: Next week I'll be transitioning into lunges, and if that goes okay, will take my first attempt at a true continuous run in over 7 months. In other words with any luck I'll be back to some easy running in a week or two, and beginning to think about actually training in around a months time. Good luck, man. Recovery is such a test of patience, but it sounds like you've done a really good job of taking it slow and not forcing anything. I hope the test run goes well! | ||
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llIH
Norway2147 Posts
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L_Master
United States8017 Posts
On May 07 2013 02:39 llIH wrote: Do you guys run in tights? So many people recommend it but I do not know if I have the confidence to run around in that. Never have, though I think they could very nice for colder weather. There isn't an advantage to wearing them though so if you don't feel a need to or feel comfortable don't worry about it. | ||
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Blisse
Canada3710 Posts
On May 06 2013 11:20 L_Master wrote: Certainly. See: All these guys are top elites, with BMI ranging from about 22-25. Now, while they aren't really scrawny, no one that lifts seriously would call them big either; but even if they put on another 20-30 pounds and got "big" they would still be running pretty fast. Good motivation, thanks. ^^ | ||
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L_Master
United States8017 Posts
Go to try my first full run at Boston 5k tonight, goes okay. No real discomfort. Walk out to meet my friend who started late, and go to hop up on a fence and all of a sudden my calf cramps like all hell, worst pain of I've ever experienced. Worse, it seems like I now have a hip flexor/quad strain, possible from falling. Wtf Hopefully not looking at another 2+ months out, but who knows. Right now I have a severe limp from the quad/hip pain. The one good news is that I still have some fitness, ran high 7, low 7, then 6:10 uphill last mile. Most of my fitness remains, it's just the extra weight keeping me slow. Seems like getting back into shape is mostly about getting freakin healthy and dropping the extra 20 pounds. | ||
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