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N.geNuity
United States5112 Posts
Not race conditions on very soft gravel digging in pretty deep, had a 37:08ish which i believe backtracks to a 34:10 on the actual 8k Depends on how this week goes because previously was thinking i can dip hit 33:00 for 8k race on the (pretty flat) road without much problem. Truth is the times i post in this thread i pretty much "race" my runs way too much | ||
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Don_Julio
2220 Posts
Mary Keitany, Florence Kiplagat, Edna Kiplagat, Priscah Jeptoo, Tirfi Tsegaye and Paula saying good bye to the running world. I hope the race won't get buried by focusing on the men's race too much. Wilson Kipsang vs Dennis Kimetto will be sooo good. I'm cheering for Wilson but expect Kimetto to win it. The slight underdogs Geoffrey and Emmanuel Mutai, Stanley Biwott and Eliud Kipchoge aren't too shaby either. I understand some of us are racing today? Good luck to you. I caught another cold btw. Nothing serious but enough to shut down running. | ||
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L_Master
United States8017 Posts
+ Show Spoiler + Surprised Kimetto didn't make it a little further, but without Kipsang making a huge surge I had a feeling Kipchoge was going to get the win combining his track pedigree with how fluid his stride still looked. I don't think Kipsang really broke, but he just didn't have the kind of wheels needed to go with Kipchoge's 62s 400m from 600m to 200m to go. | ||
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Bonham
Canada655 Posts
On April 18 2015 15:04 Bonham wrote: I'm sorry I've been absent from the thread, team--stuff's been happening. I'm going to catch up on my reading and post an update on my training sometime tomorrow. Turns out I meant that I was going to bake some bread and play a bunch of Shadow of Mordor. But now I'm here to make up for lost time! Sweet moves in the Cherry Blossom race, Lucky Fool. Between you and me, ten miles is a weird distance to race anyway, so don't worry too much about the distance changing. How goes the build for the 5k? On April 01 2015 02:25 mtmentat wrote: Hello again, all! It's been a while since I've posted here, but this Spring has been pretty good to me so far/at the same time very busy! Good to see all your workouts/runs on Strava, esp. Bonham & his half marathon build. Good luck! Running with a group is amazing, when I get time. I'm really pushing through some distance/grade boundaries with the help of RMR, and getting back into pretty darn good shape. 800 workouts hurt, and hill climbs are brutal, but I'm feeling good while adding miles up to an acceptable level. Yea, Springtime without injuries (knock on wood, so far!). I've had a bit of PF, IT tightness, but just massage, stretching, strength work have all kept it in check. Ha, totally feel you on the running with a group thing. It's almost like a PED in itself. I've also been dealing with PF! Maybe we are running twins? On April 17 2015 06:20 Don_Julio wrote: My own running is a little up and down atm. I'm nailing the interval/fartlek workouts and having fun with it but failing the tempo runs. I feel that my threshold pace is about 10 sec/km slower than what it should be compared to past performances and my other workouts. Maybe I should only have tempo runs after complete rest days. I'm not really concerned about the effect on my performance but how it will effect my will to push myself on race day. Tempo runs are usually good training for my willpower and I often recall these tempo runs when it gets tough in the last 3rd of a race. Fumbling the tempo runs might make it harder to push through the moments when I want to quit a race. The general attitude I strive for when aiming for a tough goal is to be ambitious and hopeful in equal measure. Doing hard workouts, sometimes after other hard workouts, is a great way to get stronger. But if you're chasing a tough time, you've gotta keep in mind that the workouts that will get you to that time are also going to be pretty tough, and you might not nail all of them. Last summer, I remember stressing so much about my tempo pace and how it was often slower than what my training guide said it ought to be. But when my half marathon--basically the biggest LT test there is--rolled around, I surprised myself with my own strength. Struggling with workouts is part of getting faster. Don't worry if it doesn't always feel awesome. On April 20 2015 04:16 L_Master wrote: Yea a blood drive can do that. I've heard it's not so bad for easy runs, but really can mess you up with workouts and recovery. Never experienced it myself. You've heard the truth, my friend. I've donated about 35 times. Once I tried to do mile repeats the day after and learned really quickly that this is a stupid idea. But I've actually done an easy run home from the donor clinic, stopped to drink a beer on the way (long story) and got home fine. On April 27 2015 09:16 L_Master wrote: London delivered big time. That was an awesome race. Indeed! I thought Kipsang was going to eventually win it. I'm a firm believer that sprints at the end of halfs and fulls are not about who is faster--they are about who has the most left. But, holy moly, to throw that 400 in that close to the end.... you've gotta have some serious wheels, such as a former 5k world champ might have, do pull that out. Absolutely electrifying. As for my own training, things have changed a bit since I last posted here. I'm running the Vancouver half marathon next Sunday, and three months ago I thought I might do it in 1:11. Since then I've had some pretty serious problems with PF, plus a week in Nicaragua with nothing but four easy runs. When I returned from vacation and ran a few workouts, I realized my goal wasn't realistic. So I've adjusted a bit. I've figured out how to treat my PF while training, I think, which is a tremendous relief. I was contemplating spending the whole summer in the pool and otherwise crosstraining because of it, and now it looks like I won't have to. 100 MPW awaits! Anyway, I'm now looking to basically run Vancouver by feel. After joining my club in January, I'm definitely more fit than I usually am in May, but whether that beats me in August of last year remains to be seen. The plan is to go out at 1:13 pace for the first 5 or 10k and then assess whether I want to push for 1:12 or just try and finish under 1:15. It should be a fast field and a fast course, so I think it will be fun either way. | ||
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Don_Julio
2220 Posts
The race went well overall and I ran at a consistent pace. I missed a couple of km-signs but my GPS had me at a 4:10-4:15 pace for the first half. There were half a dozen runners about 50m in front of me for the whole time and I maintained that distance for the second half of the race so I thought I was fine pace-wise. These runners took a wrong turn at a terribly marked intersections at about 7,5km and I followed mindlessley but noticed after just a few seconds, turned around and tried to inform them about their detour. The whole thing cost me my momentum and about 10s. I now had nobody in front of me and it was almost like I was the leading runner. I felt really well for the last 2km and ran the last 1000m really fast. Four of the six who were in front of me until their detour are competition in my running cup. I'll beat them on even ground next time. Finished with 42:02 on my watch. The GPS had me at only 9,86 km but the course is officially measured as a 10k. I would have run sub 42 without the detour and two highway overpasses 1000m from start and finish. I also think that I could have run a low 41 if I had more balls and confidence. The fitness level is there. Next and last 10k before marathon training is in five weeks. Sub 41 might be possible if I stay healthy and nail my tempo runs this time as a confidence boost. | ||
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Gjhc
Portugal161 Posts
If everything goes alright I hope to do a 11min swim (750m), 32min cycling (19km) and hopefully 21-22min run (5km) which would make it 1h:05min at the finish, maybe a bit more depending on the transition's time. Have very little racing experience so these values may be a bit off, but those are what I'm aiming at anyways. | ||
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N.geNuity
United States5112 Posts
BUT positive results! 32:49 chip, which mentally I was shooting for that sub-33:00. I don't think I could have improved it too much if I did better mentally, maybe 32:35. I mismanaged it a bit (as I generally do with races) but I corrected myself to a stable pace, which is something I usually don't do (either die with positive splits or in longer than 5k races have had negative splits by being cautious in the first miles). 6:15 first mile split (foolish) and had rough 2-3 mile to slow to ~19:40 3 mile split (6:33 average after a 6:15 start), but then did the last 2 miles correctly at what I should have done the whole time (13:10 so 6:35 pace). Partly the very first half mile had people running way too hard, they all died in the race. Race itself was a small local race but it was nice; I think nearly every runner was running "alone" unless they specifically ran with someone pace-wise. Like 20 second time windows between people (and by far most people were somewhere like 38-45 minutes). No actually fast people. The race was actually won by like a 14 year old. | ||
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Don_Julio
2220 Posts
On May 02 2015 02:09 Gjhc wrote: Have a triathlon sprint race in 2 days, however I've been plagued with knee injuries since mid january so the only running workouts I did were two 4km runs the last couple of days. Only started swimming 3 weeks ago so I'm not really in a good shape but still feel alright swimming. On the plus side the knee injuries didn't stop me from training cycling which I feel is a lot better now compared to the start of the year. If everything goes alright I hope to do a 11min swim (750m), 32min cycling (19km) and hopefully 21-22min run (5km) which would make it 1h:05min at the finish, maybe a bit more depending on the transition's time. Have very little racing experience so these values may be a bit off, but those are what I'm aiming at anyways. Your first triathlon? Good luck, enjoy youself and don't drown. On May 03 2015 07:42 N.geNuity wrote: So yea had a 5 mile run (8 km). Pretty sure it was measured to 5 miles (out & back, they just duplicated mile markers so the 1 mile was the 4 mile marker as well). Still don't really know my true fitness level, since my heart/desire would really want to go for 5k races and I got really tired in this early at a pace I'd hope to break for a 5k (see below). BUT positive results! 32:49 chip, which mentally I was shooting for that sub-33:00. I don't think I could have improved it too much if I did better mentally, maybe 32:35. I mismanaged it a bit (as I generally do with races) but I corrected myself to a stable pace, which is something I usually don't do (either die with positive splits or in longer than 5k races have had negative splits by being cautious in the first miles). 6:15 first mile split (foolish) and had rough 2-3 mile to slow to ~19:40 3 mile split (6:33 average after a 6:15 start), but then did the last 2 miles correctly at what I should have done the whole time (13:10 so 6:35 pace). Partly the very first half mile had people running way too hard, they all died in the race. Race itself was a small local race but it was nice; I think nearly every runner was running "alone" unless they specifically ran with someone pace-wise. Like 20 second time windows between people (and by far most people were somewhere like 38-45 minutes). No actually fast people. The race was actually won by like a 14 year old. I guess pacing yourself is hard at such an uncommon distance. Congrats on meeting your goal time. Do you have a 5k goal race coming up anytime soon? On April 27 2015 11:35 Bonham wrote: Anyway, I'm now looking to basically run Vancouver by feel. After joining my club in January, I'm definitely more fit than I usually am in May, but whether that beats me in August of last year remains to be seen. The plan is to go out at 1:13 pace for the first 5 or 10k and then assess whether I want to push for 1:12 or just try and finish under 1:15. It should be a fast field and a fast course, so I think it will be fun either way. Seems like you nailed it. Race report pls.  | ||
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N.geNuity
United States5112 Posts
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GrandInquisitor
New York City13113 Posts
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climax
United States1088 Posts
Now to my question, I want to ride around and get used to riding in the streets, but lack confidence. Other than just going out, riding around, anything I can do to muster up the courage to train? Also, any tips for climbing? Its probably my weakest out of sprints and long distance flats. | ||
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L_Master
United States8017 Posts
On May 04 2015 12:04 GrandInquisitor wrote: Did the Broad Street Run today. It's a very nice very straight 10 mile race. I'm slightly worried that my 2-hour half marathon goal is tantalizingly out of reach; I finished with a 9:13 pace, just off the 9:00 that McMillan says I need. I am beginning to think that the weather on my half will play a significant role in whether I reach my goal. That's not bad at all, would have been nice to hit 9:00 but its not bad especially since it doesn't sound like you have raced a ton before this. How did you feel at the end, totally drained, or did you have the sense you could have kept going longer? Also, any idea on the mile by mile splits, that can tell you alot. | ||
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L_Master
United States8017 Posts
On May 04 2015 16:14 climax wrote: Hey everyone, quick history of fitness before I ask my questions. I have done two half marathons in the past. In 2012, I did the Disney Half and 2013, Long Beach CA Half-Marathon. At the Disney run, I sprained my ankle on the last mile and for the Long Beach, I got bored half way through due to just staring at the beach. Don't get me wrong, running at the beach is good but that day, I was just not feeling the scenery. I decided to save up and buy a bike in 2014 and now its 2015 and I currently own a single speed free wheel bike. I go on a nightly bike ride with my friends every Thursday, we typically ride 20-30 miles with some inclines. They have all been biking much longer than I have, so I feel like I need to catch up. Now to my question, I want to ride around and get used to riding in the streets, but lack confidence. Other than just going out, riding around, anything I can do to muster up the courage to train? Also, any tips for climbing? Its probably my weakest out of sprints and long distance flats. Single speed makes things interesting, but as long as you don't have any really steep, sustained pitches of 8-10%+ there probably isn't anything you wouldn't be able to get up. Any idea what the gear ratio is? As for your question, I'm not sure what it is you're afraid of...especially since you already ride with your friends regularly. Are you not comfortable with your own riding, i.e. worried you'll crash...or are you skittish around cars? If it's the former, go to a parking lot somewhere and work skills. Practice cornering, riding at 1-2mph in as straight of a line possible, looking back while riding, riding one handed, riding no handed, etc. If you can get your friends to come along you can add in some contact stuff too, i.e. bumping shoulders etc. If you have a mountain bike as well, working in mountain biking on occasions is an excellent way to improve your bike handling, any road cyclist I can think of know to be a great descender or bike handler has a strong MTB (mountain bike) background. In the case of the latter, there isn't much you can do. Just gotta realize that it's very, very rare for a car to hit you. The only way anything can really happen without you being at fault is if a car drifts into you from behind and that's very, very rare. Pretty much any other accident is avoidable if you ride in control and don't take silly risks. That said, being skittish around cars is a problem, because it makes you more likely to get nervous or twitchy, which impairs control and judgement. The only way you really improve confidence around vehicles is by riding around vehicles. Start with short routes on residential streets at off times of the day. This way there will be very minimal traffic traveling at low speeds. As you get comfortable with the idea of the occasional vehicle around you start venturing out onto streets that might be a little busier, and once that is comfortable feel free to start navigating intersections with traffic lights and such. | ||
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Half the Sky
Germany9029 Posts
On May 04 2015 12:04 GrandInquisitor wrote: Did the Broad Street Run today. It's a very nice very straight 10 mile race. I'm slightly worried that my 2-hour half marathon goal is tantalizingly out of reach; I finished with a 9:13 pace, just off the 9:00 that McMillan says I need. I am beginning to think that the weather on my half will play a significant role in whether I reach my goal. Congrats. Generally speaking the heat/heat index affects performance and more adversely exponentially the slower you run. http://running.competitor.com/2014/06/training/5-reasons-heat-affects-performance_11671 This actually has a graph quantifiying the increases: http://runneracademy.com/running-in-hot-weather-impact-on-pace/ | ||
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Meat
Netherlands3751 Posts
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Don_Julio
2220 Posts
On May 10 2015 20:15 Meat wrote: Bought new shoes in a runners shop a few weeks ago, asics gt-2000 3, pretty sure they are causing knee pain. I didn't have sore knees before, but now they are weak and sensitive after a run. So I'm having my doubts about that over pronating correction and soft bedding. Did you increase distance or pace recently? What shoes did you wear before? | ||
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Meat
Netherlands3751 Posts
On May 11 2015 04:59 Don_Julio wrote: Did you increase distance or pace recently? What shoes did you wear before? Nop, didn't increase or speed up (as I was planning). I had extremely worn out Asics Gel-Pressa's, that didn't have much (read: none on most places) profile left. From what I understand they had some correction already. They look actually like these: ![[image loading]](http://api.ning.com/files/LBEuLLXX0Lgr4MJwwjUOpzFaB9Koj-MTGuiYnMFOn06vYb4tSQAnttiuHnUTV0vWdQ*mFR915IXkr2GGuiK1yy3EsXxfjFJc*e9zXrqnpIg_/asicsgelpressa.jpg) My new ones are really big though, my regular shoe size (and so were my old asics) is 45 EU size, and I got 47 now. With my old shoes I had a really bad blister problem, the front of my toes were all covered with blisters after a few miles and so was the bottom of my feet in the 'comb'. That problem is pretty much gone now. Guy in the runners store checked my feet and advised me this size. | ||
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Bonham
Canada655 Posts
Ah! I was in Vancouver all of last week with no Internet access outside of work. A quick recap: Zillions of people using portapotty at start. More than any race I've run I think. They start the elites off, then one minute later we hit it! First 5k is fairly downhill. Trying to modulate effort--I know I should be faster than goal pace here, but not too much faster. Want to go as easy on legs as possible. I feel like 1:12-low is on the table. Overhear group of guys just in front of me say they're aiming for 1:14. Pass them, then it's me, another white dude, and what looks like a Japanese club runner at the front. Suddenly, this older looking guy comes screaming down the hill and passes us. I thought he was an elite who was in the bathroom or something and was trying to close the gap and place. About 2k later, we pass him and I never see him again. Never figured out what his deal was. As we finish the downhill and go up the first little hill onto the Cambie Street bridge, it's just me and the Japanese guy. I'm settling in and thinking about racing this dude. Then he slides around behind me, and I think "are you seriously going to ride me the whole race and then try to out-kick me?" Then he just drops off. I think he wound up running 1:16 or something. As we enter downtown, I see my girlfriend and brother and some other people I know. Then I see the elites go by in the other direction! Rob Watson is killing it. Rob Watson is the best. Pass my first elite around here--a lady. Going through some of the hills downtown, I pass another one. For a while, her outrider goes in front of me, which is super useful as the course has lots of turns here and I can't see any runners ahead of me. Just as things straighten out, the rider stops and waits for their runner. But soon I pass a third elite! Looks like a master's runner to me. Approaching Stanley Park, I pass another elite woman, and this time the cyclist sticks with me. We enter Stanley Park, a little over halfway, and it's basically a time trial from here. Time trials are tough. The rolling hills begin, and I can feel 1:12-low slip away. Hills are also tough, it turns out. There's also an uphill finish. Going in, I thought the course would be a boon, as it is net downhill. But after running it, I think Edmonton's course, which is flat as a pancake, might actually be faster. You don't gain as much going downhill as you lose going up. And downhill presents its own risk of trashing your legs, unless it's downhill right at the end I guess. Anyway, I manage to hang on for a very modest 15-second PB. Not sure I pushed as hard as I would have if I wasn't basically racing on my own, but for the start of the season I'll take it. Gotta leave something for the fall! Now, after a week of easy runs, I'm ready to start my real marathon build. 1:11 and 2:3x await! | ||
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L_Master
United States8017 Posts
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L_Master
United States8017 Posts
We all know how amazing of a runner he was. 27 WRs, 6 golds, 3:31, 12:39, 26:22, 2:03:59. Those numbers speak for themselves. What's significant for me is the fact that Geb is the true, undisputed GOAT lover of running. Without a doubt in a Gebless world I would still be a 220lb chubster sitting around on the sofa. Discovering competitive running, and especially Geb, shortly after starting is what got me hooked. Watching both the beautiful way the guy ran, and then especially listening to him talk about running...it's just not possible not to get a massive smile on your face and want to go run. Both one of the best runners and one of the best human beings and ambassadors in the sport. So long and thanks for all the memories! | ||
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