EPTRunning Thread 2014 - Page 13
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WoolySheep
Canada82 Posts
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L_Master
United States8017 Posts
On May 19 2014 21:17 WoolySheep wrote: Hey, thanks for the feedback. Just wondering why doing 15M can help with 10K? Is it just better overall endurance? Yes, that is exactly why. Easy running and general mileage do all kinds of good things for you such as increasing capillarization of muscles, increasing the strength of the left ventricle of the heart, better lung elasticity, increased number of mitochondria, and perhaps most importantly improving running economy. The more you run, the more efficient you get at it and thus the less energy it takes to run a certain pace. One of the reasons that guys can run a 12:45 5k is because they don't need nearly as much oxygen to run 4:07 pace as you or I would. | ||
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mtmentat
United States142 Posts
On May 19 2014 15:14 L_Master wrote: Surprised you didn't go faster, since from what I remember you did a hard training run around 18:00 5k pace. But then again if you started easy it's pretty hard to get the time back, not to mention afaik your training hasn't been HM focused. PS: Your crazy for running a half a week before Bolder Boulder! I was doing that training a month ago, just before the Achilles decided to flare up. Since then I have had to take it really easy, and averaged about 14 miles per week. I may be crazy, but all the fried neurons in the world won't help so much as actual weekly mileage. You're right, though, Bolder Boulder is going to be another "let's see what happens" race for me this year. I'm the best man in a wedding on Saturday beforehand in Oregon, so will be a bit tired, I'm sure (you might even beat me!).  The next major race for me is the Mt. Evans, June 14. I have some serious work to do to prep for altitude, distance, and climbing. | ||
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L_Master
United States8017 Posts
Since then I have had to take it really easy, and averaged about 14 miles per week. I may be crazy, but all the fried neurons in the world won't help so much as actual weekly mileage. You and me both. Time to see what can be run on minimal training. | ||
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Bonham
Canada655 Posts
I am back for another cycle of agony and ecstasy. I thought I was primed to hit 32:30 in the 10k last August and ran a 33:17. I'm jumping back up to the marathon this summer, with a goal of running 2:40 or better in Portland on October 5th. I'm going to follow the Pfitzinger "Advanced Marathoning" plan for 18 weeks that peaks at 102 miles per week. I've been running ~90km/week over the winter, and was in the process of building that up when I sprained a ligament in my ankle in some new shoes about a month ago. After some physio and a bunch of topical NSAIDs and cross-training I've dealt with that, and I'm back on the horse. Last week was 85k, and this one should be around 100k. Hello and highfives to everyone here. I'm super jazzed to see this thread is still alive–huge props to L_Master. Summer is here; let's run! | ||
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Don_Julio
2220 Posts
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Arevall
Sweden1133 Posts
 I also have this 'lung pain' I easily get if I don't concentrate on my breathing. Real pain in the arse. | ||
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L_Master
United States8017 Posts
On May 20 2014 11:27 Bonham wrote: Hello TL! I am back for another cycle of agony and ecstasy. I thought I was primed to hit 32:30 in the 10k last August and ran a 33:17. I'm jumping back up to the marathon this summer, with a goal of running 2:40 or better in Portland on October 5th. I'm going to follow the Pfitzinger "Advanced Marathoning" plan for 18 weeks that peaks at 102 miles per week. I've been running ~90km/week over the winter, and was in the process of building that up when I sprained a ligament in my ankle in some new shoes about a month ago. After some physio and a bunch of topical NSAIDs and cross-training I've dealt with that, and I'm back on the horse. Last week was 85k, and this one should be around 100k. Hello and highfives to everyone here. I'm super jazzed to see this thread is still alive–huge props to L_Master. Summer is here; let's run! The speed is there, so it's a reasonable goal; though I'd say shoot for the sexier barrier of sub 2:37:18 as that is still within your wheelhouse for sure. Will this be your debut, or have you ran a marathon before? | ||
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Bonham
Canada655 Posts
2:37:18 seems oddly specific. How did you arrive at that number? | ||
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zulu_nation8
China26351 Posts
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L_Master
United States8017 Posts
On May 21 2014 22:34 Bonham wrote: I've run two before: a 3:05 debut three years ago when I didn't really know what I was doing, and a 2:54 the year following that. 2:37:18 seems oddly specific. How did you arrive at that number? 5:59:xx pace | ||
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LuckyFool
United States9015 Posts
On May 22 2014 00:32 zulu_nation8 wrote: small question, I took my normal size for my running shoes and every time I run for more than 5min, the sides of my feet hurt a bit. Does that mean I should've sized up? hmm usually small shoes cause toe issues, not sides of feet, at least for me. Do you have average feet or are you wide? It could still be that the shoes are too small. I usually go a half size or full size more with running shoes, they say its better to have a little extra space for feet. My issue is always with toes though if my shoes are too small. You can also experiment with thin socks too, my old pair of running shoes my toes would get beat up if I didn't wear super thin socks. | ||
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Don_Julio
2220 Posts
I started a little too fast but found my tempo at about 2k. I had always the same back about 30m in front of me. My shoe guy apparently and got him at the last km. I finished really strong and sprinted to break the 44. I now have reached almost all of my goals for 2014. Only the sub 1:40 half left and I still have four months to prepare and am probably capable to run this already. | ||
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L_Master
United States8017 Posts
As far as my stuff goes, fuuuuuueeeeeck being sick! I think it's the fact that I just started a job at the Y a few months ago doing childwatch (age 1-8) and youth programs that's causing it but I've been sick now twice in the last month. Not expecting much from BB at this point. I'd be thrilled to break 40. Only been able to do about 30 miles of running the past 4 weeks due to illness/finals/calf cramp. Training has been hampered enough that I think after BB I'm just going to start base phase, work up to maybe 40 mpw and then get ready for some stuff in the fall. Haven't really had issues from my hip/groin, so hopefully that will hold as I start running more. It feels like I am truly back and ready to train seriously again...but I won't know until I try. | ||
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VaySept
France39 Posts
On May 24 2014 04:31 Don_Julio wrote: wooooooot. Just ran a new PR and barely sub 44. It was 43:58 I think but I'm not sure as the start was too sudden to start my watch accurately. I started a little too fast but found my tempo at about 2k. I had always the same back about 30m in front of me. My shoe guy apparently and got him at the last km. I finished really strong and sprinted to break the 44. I now have reached almost all of my goals for 2014. Only the sub 1:40 half left and I still have four months to prepare and am probably capable to run this already. I managed two mid 1:39 half-marathons last year, while running high 44 and mid 45 for 10k. So it shouldn't be hard for you with proper training for the longer distance. | ||
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Don_Julio
2220 Posts
On May 24 2014 06:50 L_Master wrote: Nice work Mr. Don Julio! Lookin forward to seeing a good half result too. As far as my stuff goes, fuuuuuueeeeeck being sick! I think it's the fact that I just started a job at the Y a few months ago doing childwatch (age 1-8) and youth programs that's causing it but I've been sick now twice in the last month. Not expecting much from BB at this point. I'd be thrilled to break 40. Only been able to do about 30 miles of running the past 4 weeks due to illness/finals/calf cramp. Training has been hampered enough that I think after BB I'm just going to start base phase, work up to maybe 40 mpw and then get ready for some stuff in the fall. Haven't really had issues from my hip/groin, so hopefully that will hold as I start running more. It feels like I am truly back and ready to train seriously again...but I won't know until I try. Children are living biological weapons. I work in schools sometimes as part of my studies and I always get sick in my second week. You'll get used to it eventually. mtmentat will be sad. I think he really wants to race with you. On May 24 2014 06:56 VaySept wrote: I managed two mid 1:39 half-marathons last year, while running high 44 and mid 45 for 10k. So it shouldn't be hard for you with proper training for the longer distance. You're every pace calculators dream. I ran a 1:42:15 HM last year with a 45:55 10k best so I'm really confident that 1:40 won't be too hard. | ||
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LuckyFool
United States9015 Posts
![[image loading]](https://scontent-a-ord.xx.fbcdn.net/hphotos-prn1/t1.0-9/10348221_10152046340916736_2293110473365338424_n.jpg) I'm racing in another 5K on Sunday. I ran this same course on April 27th in 20:57 but I feel like I've leveled up since then. I can feel a sub 20 effort possibly on the horizon, for the first time ever. (Old 5K PR is 20:30) | ||
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mtmentat
United States142 Posts
On May 24 2014 17:14 Don_Julio wrote: Children are living biological weapons. I work in schools sometimes as part of my studies and I always get sick in my second week. You'll get used to it eventually. mtmentat will be sad. I think he really wants to race with you.  I'm of two minds, this evening. Firstly, I had a pretty good race. 37:35 is not too far off of last year's performance, and quite good considering my last month or two of lackluster training. 'Nuff said. Don_Julio is right, though, I was very sad to log in tonight and find out that L_Master was sick today. It must have been a pretty grueling race. I ran a half marathon last year (to get my qualifying time for Pikes) with a severe chest cold, one of the most painful things I've ever done, and I think you just ran the Bolder Boulder in a similar way. Hang in there! | ||
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L_Master
United States8017 Posts
Glorified tempo in about 43 min. BB said I ran 6.2 miles. GPS said 6.63. Even though the result was nothing I had fun. Enough now of this 5-10 mpw crap. Injury hasn't come back, and while it may still be there no sense in continuing to avoid it. Time to stop being worried and be a real runner again. Summer base and buildup to 50+ mpw again here we come! | ||
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Bonham
Canada655 Posts
On May 22 2014 00:36 L_Master wrote: 5:59:xx pace Oooh, that does seem snazzy. The MacMillan calculator translates my 10k time into a 2:36, which is encouraging, but Portland is not a super-flat course, so I'll need to be stronger this summer than I was a year previous. Anyway, I'm glad to hear your body seems to be behaving itself, and I'm looking forward to hearing more about your training as you ease back in. Also, congrats, Don_Julio! PRs are always the best. You are also right that children are little germ bombs who ought to be outlawed. | ||
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