heh. always wondered when you all talk about your results in colorado what it'd translate to at sea level. It's way rougher up there.
I haven't stepped up my running game any as I meant to but it's going well overtime I suppose. Today was a good enough barometer--made a more honest effort feeling good, 55:02 for what should be 8.00 miles. Felt good and nothing of too much effort (and finished last ~1.25 mile at 6:40 pace comfortably). Right after finishing just hand counted ~164-168 bpm heartrate so that seems appropriate for a harder day.
Well undertrained in mileage but trying to up it some for a half marathon. The fall will be nice
On January 17 2015 04:31 Malinor wrote: Finally... 25 months after my first try (which ended with a closed stadium and ice & snow on my alternative track), I broke 25minutes for a 5k. Many things contributed for this taking so long: new job, new town, weight gain, lazyness, whatever. But it doesn't matter now. Never give up :-)
I didn't feel particularly well either. Next stop: 10k in 49:xx.
The run today was only planned as a fast 10k training run. After all, yesterday I did a slow steady 15k and 2hours of strength training. But somehow it ended with a new 5k PR:
24:04min 1km: 4:57:0 2km: 4:56,3 3km: 4:49,7 4km: 4:47,7 5km: 4:33,6 Numbers are taken from Garmin Connect, they slightly differ from Strava The whole run on Strava
Basically I was exhausted from yesterday and just decided to go for it during a 10k after the 3rd fast km was below 4:50min. I'd say my goal to go sub 23:00 this year is well within reach.
I don't know my bodyweight right now but it should be around 105kg. I would like to drop to 95 until Christmas. I was close to 115kg in June. I think I can actually do it this time.
Shaved 90s of my second attempt at 5k: 23:17 last night. Although I am pretty sure the better time is from running at sea level versus running at 2000m altitude. At least the 23:17 felt significantly easier than the 24:45 last week when I was running in Kenya.
Good news is I'll be up there again for two weeks so after training more 5Ks at that altitude I should get down to 20minutes reasonably fast when I am back home.
As for the 5k times, I don't want to discourage you, but I also don't want you to have unrealistic expectations and then be disappointed. Going from 23:xx 5k down to 20:00 is a BIG jump. I'd be very surprised if you made that improvement unless you're doing one of these three:
1) You're brand new to running and have done very little in training 2) You just made a significant change to your training such as a large increase in mileage, or going from nothing but jogging to a structured, well formulated training plan 3) You're losing a significant amount of body fat
Outside of those, for people that have been running for more than a few months taking a minute off ones 5k is a fantastic season. Bottom line is have an aggressive goal like that, it's good, but realize that kind of improvement might be a very big ask.
I went from 23:xx down to 18:21 in 7 months...but had all three of those factors going for me. I hadn't run in two years, and hadn't run much prior to those two years, I lost over 12kg, and I jumped all the way up to 100km/wk
Thanks man, appreciate the input.
I guess I have only 1) going for me, as well as being reasonably fit in general. Really, for the past 4 years I have not done much running at all except for the occasional jog. I have however been lifting weights, especially a lot of squats, which I am sure contributes.
I also don't have a 20 minute 5k as a definite goal. If I can make it, cool, it is a nice, round number. If not, oh well. Lifting is more important for me in the end. I only pick up something else (like running) when I don't get to do my usual lifting, like currently with lots of business travel.
Still, my 23:17 was definitely not near my limit. That is 12.9km/h and I don't think 13.5km/h or 14km/h is unrealistic which would put me already in the 21 minute range. Anyway I'll be in the runner's homeland Kenya again tomorrow and will start it of shooting for 23:00 first.
What kind of running shoes do you guys like? (model/brand) I have one that I like right now and I usually like it if I am able to run/ day-to-day wear it rather than having multiple pairs of shoes.
Cut off by a car driver today forcing a crash. Whoop Whoop! Gotta love American drivers and there inability to do everything except for drive while being behind the wheel of the car. Person probably had no clue they did it either, as they just kept right on rolling.
Pulled out right in front of me, after coming to a stop for several seconds like they were waiting. Did what I could to dodge them, but didn't have any more cornering to give to get out of the way of the curb, which upon hitting caused me to smack down right on my hip. An unpleasant couple seconds riding at the curb and thinking "well shit...guess it's time to see what crashing is like".
Fortunately, aside from a bruised tailbone, myself and my bike are alive and well. Any luck I'll be out riding tomorrow. Short running season soon boys, going to be curious to see if I can put together something respectable.
On September 10 2015 14:33 L_Master wrote: Cut off by a car driver today forcing a crash. Whoop Whoop! Gotta love American drivers and there inability to do everything except for drive while being behind the wheel of the car. Person probably had no clue they did it either, as they just kept right on rolling.
Pulled out right in front of me, after coming to a stop for several seconds like they were waiting. Did what I could to dodge them, but didn't have any more cornering to give to get out of the way of the curb, which upon hitting caused me to smack down right on my hip. An unpleasant couple seconds riding at the curb and thinking "well shit...guess it's time to see what crashing is like".
Fortunately, aside from a bruised tailbone, myself and my bike are alive and well. Any luck I'll be out riding tomorrow. Short running season soon boys, going to be curious to see if I can put together something respectable.
Glad you're ok...cars are scary when you're on a bike
Glad you're OK L_Master. That stuff can get serious pretty quick--I had a very slow-speed fall a few months ago, and it cost me $300 in the bike shop and a bunch of new scar tissue.
On an unrelated note: is anyone else transfixed by all the Paula Radcliffe coverage? I can't stop reading about it. My nose is detecting a strong note of eau de Armstrong. Apparently noted anti-doping journalist David Walsh has something noteworthy coming out in the Sunday Times this weekend! We live in interesting times.
So I have recently started to run again after a long stint in strength training. I ran some cross country in high school but so i remember the general outline of what I should be doing to form a routine of some sorts. Ultimately by the end of next year I want to be running sub 18 5ks again while still having maintained the majority of my strength. Any suggestions on where to find a resource for finding quality theory on running programming? Or even just a good outline for a 25+ mpw training?
There's oodles of stuff out there. Arthur Lydiard and Jack Daniels would be the two inescapable thinkers here, but for my part I found Advanced Marathoning by Pete Pfitizinger and Scott Douglas a great training manual. Pfitz and Douglas have one for shorter distances too. I believe it's called Advanced Road Running.
If you're sticking to online stuff, competitor.com is pretty good IMO. LetsRun.com has a great message board with lots of really knowledgable people, but there's also tons of trolling and just plain rudeness there. You kind of need to know where to look for good info. The training forum's stickied threads are a good place to start. I'd advise against making a thread about this–if you posted asking for a 25mpw training plan, you'd probably get some pretty snarky responses, especially if you admitted that you'd (gasp!) tried a sport other than running after school.
EDIT: Oh, also, if you're looking to actually race (which I assume you are if sub 18 5k is a goal), Runner's World isn't really oriented towards you. Alex Hutchinson's column there is great, though.
On September 13 2015 08:45 Bonham wrote: There's oodles of stuff out there. Arthur Lydiard and Jack Daniels would be the two inescapable thinkers here, but for my part I found Advanced Marathoning by Pete Pfitizinger and Scott Douglas a great training manual. Pfitz and Douglas have one for shorter distances too. I believe it's called Advanced Road Running.
If you're sticking to online stuff, competitor.com is pretty good IMO. LetsRun.com has a great message board with lots of really knowledgable people, but there's also tons of trolling and just plain rudeness there. You kind of need to know where to look for good info. The training forum's stickied threads are a good place to start. I'd advise against making a thread about this–if you posted asking for a 25mpw training plan, you'd probably get some pretty snarky responses, especially if you admitted that you'd (gasp!) tried a sport other than running after school.
EDIT: Oh, also, if you're looking to actually race (which I assume you are if sub 18 5k is a goal), Runner's World isn't really oriented towards you. Alex Hutchinson's column there is great, though.
Ok, I will check those out. Thank you for that. Does anyone here run in the Pacific Northwest? It is amazing to run here around the Puget Sound. Very hilly though, but I guess that will just make me a lot better at running hilly courses. Also having a 435lb squat really helps being able to pick up your legs going uphill.
Edit: It didn't even cross my mind when i searched Jack Daniels that I was going to get nothing but whiskey lol
Jack Daniels is something Bonham has a close relationship to. I always tell him that Jack doesn't help his running.
As for lifting and running: There is a myth that if you run you'll lose all your muscles. I don't lift but I always read that that's not true. You just have to eat a lot more if you want to maintain both lifting and running. If you live with a calorie deficit for a while you'd obviously lose muscle mass and feel pretty shit overall.
Almost nailed my most important run before Berlin. 35k with 10k at Marathon pace (5:00/km)towards the end. Ended up only running 9k at ~5:05 pace because I got severly dehydrated and had to stop to puke a little (Half an apple and half a litre of water wasn't enough refueling). Overall I'm happy and my knee seems to hold up.
The training cycle could have gone way better but my knee injury slowed me down a lot mentally and physically. I did a solid amount of long runs but had to skip many hard workouts which tempers my expectations. Minimum goal was sub 3:30 which is still possible but I think 3:40 is more realistic. The race is in two weeks which brings me to something I want to ask you guys:
Carbdepletion and -loading. Do you have experience in it and how do you do it? There's a lot of information out there but nobody really tells me "Do this and that and you'll be fine". I'm currently leaning towards starting my carbdepltion a week before the race with a 25k run followed by an easy run at tuesday and a short session at race pace at wednesday. Wednesday evening will start the carbloading days with only light jogging until the race at sunday.
When is your race Bonham? Seems like you're peaking as well with your crazy run yesterday.
Jack Daniels is something Bonham has a close relationship to. I always tell him that Jack doesn't help his running.
I maintain it's the only training supplement you need!
On September 13 2015 10:04 xJupiter9x wrote:
Edit: It didn't even cross my mind when i searched Jack Daniels that I was going to get nothing but whiskey lol
Ha, I also overlooked that! In retrospect, I'm a big dummy. The thing to Google is "Daniels Running Formula." Sorry about that. I'm mad jealous you get to run in the PNW. I went to grad school in Vancouver and really loved running around the parks there, though I wasn't training quite as much as I am now.
On September 14 2015 00:56 Don_Julio wrote: Almost nailed my most important run before Berlin. 35k with 10k at Marathon pace (5:00/km)towards the end. Ended up only running 9k at ~5:05 pace because I got severly dehydrated and had to stop to puke a little (Half an apple and half a litre of water wasn't enough refueling). Overall I'm happy and my knee seems to hold up.
The training cycle could have gone way better but my knee injury slowed me down a lot mentally and physically. I did a solid amount of long runs but had to skip many hard workouts which tempers my expectations. Minimum goal was sub 3:30 which is still possible but I think 3:40 is more realistic. The race is in two weeks which brings me to something I want to ask you guys:
Carbdepletion and -loading. Do you have experience in it and how do you do it? There's a lot of information out there but nobody really tells me "Do this and that and you'll be fine". I'm currently leaning towards starting my carbdepltion a week before the race with a 25k run followed by an easy run at tuesday and a short session at race pace at wednesday. Wednesday evening will start the carbloading days with only light jogging until the race at sunday.
When is your race Bonham? Seems like you're peaking as well with your crazy run yesterday.
Nice moves Don! A fast-finish long run is a great workout, and the ability to hold goal pace that long at the end of one like you did is a promising sign. Do you really eat fruit on your long runs? I bit the bullet and bought a box of gels this year, and I must say they go down pretty easy in the middle of a workout. Might be something to try if you have the funds and time before Berlin.
My race, the Okanagan marathon, is on the Sunday of Thanksgiving weekend, which is October 11. I feel like I'm rounding into form pretty well and looking forward to two and half more weeks of hard work before the taper starts. My A goal, I think, is going to be sub-2:30. My B goal will be sub-2:35, and my C goal will be to beat my 2:39 PB from Portland last fall.
My race, the Okanagan marathon, is on the Sunday of Thanksgiving weekend, which is October 11. I feel like I'm rounding into form pretty well and looking forward to two and half more weeks of hard work before the taper starts. My A goal, I think, is going to be sub-2:30. My B goal will be sub-2:35, and my C goal will be to beat my 2:39 PB from Portland last fall.
Oh wow. I didn't realize your race was coming up so soon. Seems like a much shorter build-up than last one, but then again if I remember correctly you said the half marathon was as part of the race buildup...so it's not actually short. Really hoping you rip 10 minutes off your previous PB, that would be a pretty sweet improvement!
On September 14 2015 00:56 Don_Julio wrote:
Almost nailed my most important run before Berlin. 35k with 10k at Marathon pace (5:00/km)towards the end. Ended up only running 9k at ~5:05 pace because I got severly dehydrated and had to stop to puke a little (Half an apple and half a litre of water wasn't enough refueling). Overall I'm happy and my knee seems to hold up.
The training cycle could have gone way better but my knee injury slowed me down a lot mentally and physically. I did a solid amount of long runs but had to skip many hard workouts which tempers my expectations. Minimum goal was sub 3:30 which is still possible but I think 3:40 is more realistic. The race is in two weeks.
Nice run, especially considering you made it all the way to 9k at pace being that hydrated. That's impressive. Given the two different goals, what pacing strategy are you thinking for race day?
As for me, YPang is here in the good ole CO for a few weeks. Did a good, long hill ride in the Springs yesterday with like 2000m of climbing over 100km. Pretty much everything good in the Springs except Pikes Peak.
Today we went and ran my personal favorite trial to run in the Springs. Despite the bike ride the day before I was on pretty good form and had my best ever run through there by a solid margin (1:30 PR on a 45' approx loop). More fun to come in the ensuing weeks, and I'll try to get some pictures at some point.
Jack Daniels is something Bonham has a close relationship to. I always tell him that Jack doesn't help his running.
I maintain it's the only training supplement you need!
On September 13 2015 10:04 xJupiter9x wrote:
Edit: It didn't even cross my mind when i searched Jack Daniels that I was going to get nothing but whiskey lol
Ha, I also overlooked that! In retrospect, I'm a big dummy. The thing to Google is "Daniels Running Formula." Sorry about that. I'm mad jealous you get to run in the PNW. I went to grad school in Vancouver and really loved running around the parks there, though I wasn't training quite as much as I am now.
On September 14 2015 00:56 Don_Julio wrote: Almost nailed my most important run before Berlin. 35k with 10k at Marathon pace (5:00/km)towards the end. Ended up only running 9k at ~5:05 pace because I got severly dehydrated and had to stop to puke a little (Half an apple and half a litre of water wasn't enough refueling). Overall I'm happy and my knee seems to hold up.
The training cycle could have gone way better but my knee injury slowed me down a lot mentally and physically. I did a solid amount of long runs but had to skip many hard workouts which tempers my expectations. Minimum goal was sub 3:30 which is still possible but I think 3:40 is more realistic. The race is in two weeks which brings me to something I want to ask you guys:
Carbdepletion and -loading. Do you have experience in it and how do you do it? There's a lot of information out there but nobody really tells me "Do this and that and you'll be fine". I'm currently leaning towards starting my carbdepltion a week before the race with a 25k run followed by an easy run at tuesday and a short session at race pace at wednesday. Wednesday evening will start the carbloading days with only light jogging until the race at sunday.
When is your race Bonham? Seems like you're peaking as well with your crazy run yesterday.
Nice moves Don! A fast-finish long run is a great workout, and the ability to hold goal pace that long at the end of one like you did is a promising sign. Do you really eat fruit on your long runs? I bit the bullet and bought a box of gels this year, and I must say they go down pretty easy in the middle of a workout. Might be something to try if you have the funds and time before Berlin.
My race, the Okanagan marathon, is on the Sunday of Thanksgiving weekend, which is October 11. I feel like I'm rounding into form pretty well and looking forward to two and half more weeks of hard work before the taper starts. My A goal, I think, is going to be sub-2:30. My B goal will be sub-2:35, and my C goal will be to beat my 2:39 PB from Portland last fall.
Berlin will have bananas, apple slices and sports drinks at aid stations. There is only one single aid station with gels. Fruits have worked well enough so far and I don't want to carry gels around. I'll have amazing support by friends at the course but I don't want to rely on them to supply me with how crowded the course is going to be.
2:30 would be huge. Good luck with that.
On September 14 2015 14:24 L_Master wrote: The training cycle could have gone way better but my knee injury slowed me down a lot mentally and physically. I did a solid amount of long runs but had to skip many hard workouts which tempers my expectations. Minimum goal was sub 3:30 which is still possible but I think 3:40 is more realistic. The race is in two weeks.
Nice run, especially considering you made it all the way to 9k at pace being that hydrated. That's impressive. Given the two different goals, what pacing strategy are you thinking for race day?[/QUOTE] I'll try to start out with courage at pace for a 3:30 finish. I'm willing to slow down to a 5:10/k pace if I get tired too soon.
EPT
