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I'm gonna be close to cracking 40 miles this week for the first time in ages. for the most part I feel pretty good so that's good.
Still torn between wanting to focus on speed(I'm still on a quest for a 5:29:xx mile at some point this year) but needing to play it safe and continue logging the miles and putting in some super long runs for my marathon in Oct. Super long runs can get monotonous but thankfully I'm training with a marathon training program out of one of my local running stores so there's a group of about 30-40 of us every Saturday morning to crank out the long runs, usually there's a few other guys my same pace so it's really nice being able to have someone else to push through with. highly recommend running buddies every once in a while especially guys who may be slightly quicker than you to help you push.
last year I trained for my first marathon solo pretty much and some of my long training runs were disasters. Things have been going much better this year so far in that department.
also, 7 guys in strava group? hell yeah!
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United States24777 Posts
On August 02 2014 08:06 ostekongen wrote:Show nested quote +Ugh threads like these are so bad for me. They tend to be filled with posts like (based on an accumulation of evidence):
"Hi guys I'm new. I never really did physical activity X before seriously until yesterday when I just performed 15% better than micronesia did after he trained for three months, so I was thinking maybe I'll get serious." If your reffering to me then im sorry if my post made you feel bad, that wasnt the intention. Though im new in this thread im not new in running or in TL even.
No haha it isn't your fault or anything... I realized you weren't new to running... it just re-triggered the thought for me for a moment though.
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On August 02 2014 08:40 LuckyFool wrote:[...] there's a group of about 30-40 of us every Saturday morning to crank out the long runs, [...]
I imagine you look like a gang out of a Michael Jackson video.
also, 7 guys in strava group? hell yeah!
This makes me want to get a GPS watch.
On August 02 2014 06:26 ostekongen wrote:
Hello guys. I am considering buying a pair of running shoes for the track, mostly just to try it out, for the fun of it. Does anyone have some advise/experience on this?
I mostly run 5k and at the moment i can do it in just under 19m.
Thanks! :D
Nope, I guess spikes are the obvious choice if you need shoe for the sole purpose of running on the track but I have never owned any myself. You probably know that but most of your mileage should be way slower than race pace and running that on a trail or road is a little less boring. Also most 5k races outside of track meetings are on the road.
The best advice as always is to go to a running speciality store and get some help there. They should know what shoe fits your desire.
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Dat Magnolia Road. Seriously one brutal run. I'd heard it describe as "rolling hills"...but that's gotta be the most generous description of that ever. More like rolling mountains. Constant up and down hills of 6-12% grade at 8500-9000 ft. There is literally not a place of flat ground, and even places of gradients in the range of -3% to 3% are rare.
That said, it's a very scenic route and very peaceful (minus a car driving by every few minutes) as it just cruises through a bunch of high mountain fields framed by snowy peaks in the background.
I was happy with my run, though it was a very odd one, averaging about 7:25 pace despite what strava wants to think  Really strange run though, as everytime we were on anything resembling slight uphill, flat or downhill I felt fucking amazing and was chomping at the bit to roll 6:30s or quicker...but every-time we hit an uphill I instantly felt flat and honestly had to talk myself through a couple of them to keep from turning around right on the hill.
I never feel fast on uphills, but today I just felt awful on them. Oddly though, from an aerobic standpoint I still felt okay and very much under control. I would just hit them and instantly feel like shit, with this sensation of being dead...that I couldn't trace to anywhere. If I thought about either my legs/lungs both felt fine. Never had a feeling like that before.
All that said, not bad for by FAR the longest and toughest route I've run in 2 years. I've really got stop fking around though, get serious about my diet, drop the weight, and start running 16:xx instead of this 18:xx stuff.
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Had a bit of a key workout today. The plan called for 32k with 18k at marathon race pace, which for me is 3:40/km.
Forced to run this one at an elevation of about 1,400m because of a wedding I'm at. I usually train at 645m. This couldn’t be helped, but my sore legs from going too hard on Friday were totally my fault.
After tackling the first 14k at comfortable pace. I got through 12k of the fast bit at 3:37/km and then I ran out of moxy and finished the last 6k at 3:47/km.
I’m a bit mixed about this. On the one hand, it was run under somewhat testing circumstances and I managed it so-so. On the other, of my three major race pace workouts this cycle, I’ve really only done one successfully.
However, I did manage to avoid getting eaten by a bear or gored by an elk on the run, so I guess that tips the balance in favor of the “pro” side. And I've got nine weeks until the race, so I suppose there's more time to improve.
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On August 02 2014 08:40 LuckyFool wrote:
highly recommend running buddies every once in a while especially guys who may be slightly quicker than you to help you push.
So do I! Running buds are great. The main challenge, at least for me, lies in finding dudes who are at least reasonably compatible with you in all three attributes (speed, schedule, personality).
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On August 04 2014 07:30 Bonham wrote:
Had a bit of a key workout today. The plan called for 32k with 18k at marathon race pace, which for me is 3:40/km.
Forced to run this one at an elevation of about 1,400m because of a wedding I'm at. I usually train at 645m. This couldn’t be helped, but my sore legs from going too hard on Friday were totally my fault.
After tackling the first 14k at comfortable pace. I got through 12k of the fast bit at 3:37/km and then I ran out of moxy and finished the last 6k at 3:47/km.
I’m a bit mixed about this. On the one hand, it was run under somewhat testing circumstances and I managed it so-so. On the other, of my three major race pace workouts this cycle, I’ve really only done one successfully.
However, I did manage to avoid getting eaten by a bear or gored by an elk on the run, so I guess that tips the balance in favor of the “pro” side. And I've got nine weeks until the race, so I suppose there's more time to improve.
For a little bit higher altitude that's a solid run either way. Moreover, it averages out to almost exactly 3:40/km pace. Not to mention it's solidly net uphill where you were doing that. Throw in that, tired legs, and altitude and I think that more than accounts for a modest bonk towards the end. I wouldn't be surprised if that 3:40 avg was closer to 3:35 effort under flat conditions at SL altitude.
Also, I should note that from everything I have ever read or hear the top athletes/coaches say MP is not supposed to be easy in a training cycle, even as a part of runs. Most of the guys all say in training they feel like there is no chance they can run that pace for the entire marathon because their is so much mileage and cumulative fatigue. Factor in the taper and competition of a race day environment and the game changes though.
Everything to me looks like you are right on track for something in that 2:35-2:40 zone as of now. What is the goal marathon and what is the course profile like?
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On August 02 2014 17:11 Don_Julio wrote:This makes me want to get a GPS watch.
I've seen a few deals, recently, on SteepAndCheap.com come up for decent-looking Soleus watches. The phone worked well for me for quite a while, but then on these longer runs/races a running watch really is nice. 
FYI: http://www.strava.com/athletes/3928135
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On August 02 2014 06:43 micronesia wrote:
Ugh threads like these are so bad for me. They tend to be filled with posts like (based on an accumulation of evidence):
"Hi guys I'm new. I never really did physical activity X before seriously until yesterday when I just performed 15% better than micronesia did after he trained for three months, so I was thinking maybe I'll get serious."
I do know how it can be frustrating but I'd strongly advise you to disregard and not worry about it.
This is because there is SO much that goes into how quickly someone runs that just isn't known. The person might not have run until yesterday, but they could have been a serious rower, a soccer player, a basketball player, etc. Who knows. Anybody that did sports like this in HS at a high level will have a significant advantage over someone that hasn't. You also don't really know about things like weight, which makes a HUGE difference. Someone coming in that is 5'8" and 125 is going to have a major advantage over the 5'10" 190 guy.
Then, you get into the realm of talent/training/how people respond. Everyone obviously has a different level of top potential they can reach, but how they get there various MASSIVELY. Some guys are just really fast starting out. It's far from a once in a lifetime event to hear of a HS freshman who shows up to track and runs 4:xx in his first or second mile off no training. Sometimes these guys have world class potential, where others top out at 4:30. Then you have guys who have the ability to improve for long periods of time continuously. Brian Sell is a classic example...the guy couldn't break 10:00 in the 2 mile in HS despite running 80+ mpw. Went on to become one of the best US marathoners of all time. Yet other guys start off slow but have the ability to handle large doses of mileage and intensity, and are able to improve rapidly under that stimulus.
I guess what I'm getting it is that you are a guy that hasn't been training for long at all, doing a very small training volume, and if I recall correctly aren't at that sub 20 BMI distance athlete body-weight. All of which means, that even if you don't feel all that fast now...or even feel slow, you have a TON of a room for improvement. I know guys that started out in similar positions as you that went on to run in the 14s and 15s for 5k.
Heck, starting in HS I was a 200lb chubster that struggled to break 9 in an all out mile.
If you accept that you don't know where your true potential lies, and that everybody starts with different initial ability (which is NOT at all a good correlation between ones potential) and backgrounds of fitness/activity/nutrition/training it really shouldn't be something that is too stressful. Just because some punk HSer that just walked onto the track can probably beat me by 10s in the mile doesn't mean that someday I won't be running 4:10 and blowing him out on the backstretch.
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Also damn, Bonham got me this week. 12:49 to my 10:59. 13:00 of running is so legit. I'm taking long term approach, so I'll get there in 4-5 years.
Gonna try for 10hr on the bike and 40-50 miles this week though, so I guess your going to need a 140+ mile week Mr. Bonham
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United States24777 Posts
L_Master I think everything you said is correct. Keep in mind though, when this happens over and over again across multiple activities it is still frustrating, even if you can find a logical explanation every single time.
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On August 04 2014 13:28 micronesia wrote:
L_Master I think everything you said is correct. Keep in mind though, when this happens over and over again across multiple activities it is still frustrating, even if you can find a logical explanation every single time.
Yea, I can sympathize. I've gotten to a level between pretty good and borderline excellent at a few activities...but mostly out of sheer brute force practice/training. I've never really started an activity and been good straight out the gate. I get a little of the same feeling when for instance some tenth grader that looks like he is 12 comes out and beats me by 45 seconds in the local 5k...and then I hear him saying he hasn't done much this summer other than play video games.
Or with golf, l would practice for 6+ hours a day in the summer and we had a guy join our team in the fall as a junior and by the end of next season he was less than a stroke worse than me in season average. The kicker? He practiced ONLY at team practices and did literally nothing on his own.
Can be vexing to put so much work into something only to get steamrolled by someone that really has the talent I guess I just try to shake my head, remind myself that there are some talented dudes out there and I can't control what they do, then put my head down and keep plodding because who knows how good I might get if I keep on working at it.
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Something odd's been happening that never happened before during my runs. After a few miles, I get this cramp on my right abs, mostly on the oblique & at the bottom of the ribcage. It makes breathing annoyingly painful, and although I can power through it for a while eventually I have to stop and rest which is killing my spirit. Anyone experience this or know why it's happening? There shouldn't be a food/water issue causing this cramp.
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sounds like the infamous side stitch. http://en.wikipedia.org/wiki/Side_stitch
Usually it's not a big deal and will go away as your fitness improves. I'd recommend just running a bit slower and gradually build back to your "normal" pace as you find it stops happening.
I used to get it all the time when I first started running after a long time off. It was really annoying because my legs would feel fine and I'd want to keep running but it was too painful/causing my breathing to get out of whack. As I started going more regularly and improved my fitness I rarely have this happen anymore unless I'm running WAY too fast or something.
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On August 04 2014 15:21 LuckyFool wrote:sounds like the infamous side stitch. http://en.wikipedia.org/wiki/Side_stitchUsually it's not a big deal and will go away as your fitness improves. I'd recommend just running a bit slower and gradually build back to your "normal" pace as you find it stops happening. I used to get it all the time when I first started running after a long time off. It was really annoying because my legs would feel fine and I'd want to keep running but it was too painful/causing my breathing to get out of whack. As I started going more regularly and improved my fitness I rarely have this happen anymore unless I'm running WAY too fast or something.
Ah thank you kindly
Yeah it's depressing when you know you can go further, but your body starts to break apart and says "no." Stupid body.
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On August 04 2014 12:44 L_Master wrote:
Everything to me looks like you are right on track for something in that 2:35-2:40 zone as of now. What is the goal marathon and what is the course profile like?
It's Portland, on October 5th. You can see the course profile here:
http://portlandmarathon.org/information/course/
I'm mostly worried about the jump up between miles 16 and 17.5. I've been trying to build a good hill into my course towards the end of key runs, but if we have any 1.5 mile-long hills around here I haven't found them.
On August 04 2014 13:28 L_Master wrote:Also damn, Bonham got me this week. 12:49 to my 10:59. 13:00 of running is so legit. I'm taking long term approach, so I'll get there in 4-5 years. Gonna try for 10hr on the bike and 40-50 miles this week though, so I guess your going to need a 140+ mile week Mr. Bonham
Ah, 140 miles is beyond my abilities. I'm actually on a recovery week right now, so I'll only be around 80 or something anyway. Enjoy the crazy fame and fortune that comes from topping a weekly Strava leader board. Try not to let it go to your head!
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On August 05 2014 13:16 Bonham wrote:
Ah, 140 miles is beyond my abilities. I'm actually on a recovery week right now, so I'll only be around 80 or something anyway. Enjoy the crazy fame and fortune that comes from topping a weekly Strava leader board. Try not to let it go to your head!
I'm number 1 after day 1 with a 50 minute run. I already took a screenshot.
gonna be a lighter week for me too, going to the beach Thursday-Monday. I'm sure I'll pack some running gear and sneak out for some morning beach runs though....
also a few new people have recently joined the Strava group, make sure to check the discussion forum in Strava and post your TL name if you haven't! It'll help when providing advice and recommendations in the thread.
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Just did my first 5k+ run (5.93km) in almost 2 years yesterday, 4 weeks ahead of my planned schedule, though 6 minutes slower than my 5k goal of 30 mins. Still feels pretty good. Let's see if I can keep this up and run my first half marathon this year.
I realise it's nothing compared to what you guys are doing but I'm pretty proud of it still. I'm glad I'm finally moving towards a more active lifestyle again after being pretty much sedentary for over a year now and gaining about 10kg.
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New on this thread, posted a ton on the weightlifting thread.
So I have my first ever 10k race in about 17 days. I'm quite poorly prepared but I'll see what hood I can make of it in the days to come. I had a nice "fast" 4km run today @ 27mins (at leadt it was very fast compared to my other runs).
Is adding 500m to the total length every other day a really stupid plan with some active recovery on the off days or do you suggest an alternative method? The plan is just to finish the race and not die very painfully.
I could add my runs from runkeeper/endomondo but I'm not sure how to. (You might find it on my name, Sindri Jarlsson)
Endomondo profile: https://www.endomondo.com/profile/17666125
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On August 05 2014 16:15 Mikau wrote:
I realise it's nothing compared to what you guys are doing but I'm pretty proud of it still. I'm glad I'm finally moving towards a more active lifestyle again after being pretty much sedentary for over a year now and gaining about 10kg.
First of all, welcome to the thread. I hope running treats you well, and that this small community helps you out and cheers you on as needed.
Second, this "nothing compared to what you guys are doing" thing is baloney. One of the greatest things about running, in my view, is that it meets you wherever you are. Lots of people are faster than you and me, we only we can run our respective PBs.
Last year, I got the chance to hear Chris Hadfield speak. He's an astronaut and also a pretty amazing guy. At the end of his lecture, he was taking questions from the audience, and a young mom got up to the mic and asked him to say something, anything in the way of life advice for her young son, who really loved Hadfield but couldn't make it to the event.
Hadfield gave a really lovely response that contained a great deal of truth. His closing remarks are particularly pertinent here. He was talking about one's general approach to life, but I think it applies to running as well as any other field.
He said:
“Never make your measure of personal success the end game. If the only thing that tells you that you were worthwhile is because you got to that last thing, you’re going to hate everything between here and there. Take pleasure in every single step. Enjoy everything. You can choose to be joyful or miserable about everything you do. Celebrate all the little, tiny victories, because they cumulatively become a really joyful life.”
I think that's a best attitude for long-term enjoyment of running. Indeed, it may be the only possible one.
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