On September 22 2015 20:31 Meat wrote: Do you guys run in the rain? I keep hearing that you should just go out and run, even if it's raining. Tried that twice and it just seems masochistic to me. If it rains I just check the weather report and plan it accordingly. I don't mind the rain in my face, but a cold soaking wet shirt glued to your chest is not a lot of fun to me. Or do you have a rainshirt that is somewhat waterproof?
Oh god, I LOVE running the rain, as long as it's not both below 5 degrees and super windy. It's one of the most sublime pleasures for me. So is running in the snow at any temperature not way below freezing. Running in the rain just plain feels awesome, and running in the snow is more of an adventure thing of being out in crazy conditions and enjoying the "WTF is this idiot doing" dumbfounded looks from drivers on the road.
I've never had a problem with a cold, soaking wet shirt sticking to my chest. I never really feel cold out running (odd because I'm cold when it's 15 outside most of the time) and the sticking feeling is fine when it's rain. If it was really bad I'd probably end up taking the shirt off and carrying it in my hand.
Another vote for running in the rain. Unless it's under 10C outside, rain helps cool the air and makes it easier to run fast. Plus people tend to stay indoors so there is more space on the trails.
Had to deal with some extreme GI upset during yesterday's workout. I was forced to cut my second tempo in half to avoid "pulling a Radcliffe" if you know what I mean. Then as I was cooling down I was AGAIN forced to walk by my stupid intestines. This is the first time it's ever happened to me twice in one run. I think the culprit is the cabbage coleslaw I had for dinner on Tuesday. Not a pleasant experience, but I'd rather learn this now than during the race.
Hasn't been an issue for me in a very long time. I used to have problems but I have developed a good routine to poop before I run now. One time this year when I went running directly after getting up I had to hunker down in the woods.
I'm leaving for Berlin tomorrow. Last week was shitty because I caught cold. I still have some symptoms but I'm optimistic that they will be gone at sunday. Goal times are A. <3:30; B. <3:40 and C <4:00. I'm #13846 if you want to check results because I won't report back until monday. Also Kipchoge might try for Kimetto's WR. He had an impressive showing in London so it's absolutey possible. Would be cool to run in the footsteps of the WR.
Good luck, Don_Julio! I see A goal in your future, just keep smooth and keep positive images/thoughts flowing! Sleep lots leading up to it - especially if feeling a bit under the weather. Looking forward to hearing about it next week!
Also: saw a friend's custom jersey from Zazzle this past weekend, it looked pretty sweet (dye sublimation printing!) and so I put this mock-up together = http://bit.ly/1jeDkdl.
On September 24 2015 22:44 Bonham wrote: Another vote for running in the rain. Unless it's under 10C outside, rain helps cool the air and makes it easier to run fast. Plus people tend to stay indoors so there is more space on the trails.
My 2c on the rain running question = not a huge fan. I really enjoy running in snow, wind, cold, but heat and moisture don't help me at all (chaffing and poor heat removal).
Had to deal with some extreme GI upset during yesterday's workout. I was forced to cut my second tempo in half to avoid "pulling a Radcliffe" if you know what I mean. Then as I was cooling down I was AGAIN forced to walk by my stupid intestines. This is the first time it's ever happened to me twice in one run. I think the culprit is the cabbage coleslaw I had for dinner on Tuesday. Not a pleasant experience, but I'd rather learn this now than during the race.
How do you all deal with your guts while running?
Hydration, coffee (caffeine), and pre-race jitters/pure habit has been treating me well for the last couple years. I know that I need to go before a race, and pretty much if I have coffee or lots of water 1-1.5 hrs before the race I'm in the biffy 30 minutes before the race. I've been pretty lucky with good guts for most of my running, though, I just try to make sure to use the restroom as a matter of safety and not necessity.
Go Don Julio go! Don't worry about a poor week leading up to the race–you can't gain any fitness that will help you in that window, so as long as you're not injured on race day you'll be fine. I'll be cheering for you. Also for Kipchoge and Coolsaet!
Well, actually, I'll be asleep along with the rest of North America. But I'll be cheering for you in my dreams, which I think is probably better.
I am going to try to beat 50min on the 10k on Sunday next week.
I am thinking about doing a 15km Speed run 5:30/km this Sunday. May this be too close to the race so that it might hurt me? Or is one week of recovery still fine?
I have been training daily the last 3 1/2 months, so my body is quiet used to the volume. I appreciate any input :-)
If 5:30/km is really taxing for you, I think you should hold off. But if it's NBD (such as it might be if you're contemplating running 30 seconds per k faster for 10k), I don't think that will weigh you down. It won't make you any fitter for the race either, of course.
I absolutely SMASHED my run today (didnt even mean to be nearly as fast as I was, assuming my watch is working). Was a long run (75 min) so it probably is not smart at all. But I was just running great
On September 26 2015 13:49 Bonham wrote: If 5:30/km is really taxing for you, I think you should hold off. But if it's NBD (such as it might be if you're contemplating running 30 seconds per k faster for 10k), I don't think that will weigh you down. It won't make you any fitter for the race either, of course.
I ended up doing 16km with 5:12 pace. My average heartrate was 151. If anything, that should indicate that I did not go too fast. At 32 y/old, I should be able to run a 10k at 160-165 bpm. Well I don't know.
It somehow feels like my legs have not caught up to my lungs. I feel I could run forever, if not for fatigue in my legs. I will monitor this some more, it is kind of fun to observe your own body changing.
Go Don Julio go! Looks like he ran 3:41, so just on the cusp on the B goal. Hope he got over his cold and set a big PB! Is a race report pending?
Also, Eliud Kipchoge is insane. He ran around 18 miles with his shoes falling apart and still finished in 2:04 flat to win. If his shoes didn't screw up, I think he would have stood a very good chance of setting a new WR. He's surpassed Wilson Kipsang as the best marathoner in the world, in my mind.
Alsoalso, sadface for my man Reid Coolsaet, who missed Jerome Drayton's Canadian national record by 20 seconds. Assuming he wants to run the Olympics next year, this may have been his last crack at it. He's 36. OTOH, he's now the only Canadian ever to break 2:11 twice, and he took the "fastest Canadian not named Drayton" title from Dylan Wykes yesterday too.
I run 49:19 for 10km at the Cologne Marathon today. Mission sub 50min accomplished.
In the beginning there was so much traffic, once we had to stop for 15-20 seconds. And I had to fight with my stupid soaking wet start number. All in all I guess I could at least have gone a minute faster. I didn't feel too exhausted afterwards.
On September 28 2015 22:43 Bonham wrote: Go Don Julio go! Looks like he ran 3:41, so just on the cusp on the B goal. Hope he got over his cold and set a big PB! Is a race report pending?
Also, Eliud Kipchoge is insane. He ran around 18 miles with his shoes falling apart and still finished in 2:04 flat to win. If his shoes didn't screw up, I think he would have stood a very good chance of setting a new WR. He's surpassed Wilson Kipsang as the best marathoner in the world, in my mind.
Alsoalso, sadface for my man Reid Coolsaet, who missed Jerome Drayton's Canadian national record by 20 seconds. Assuming he wants to run the Olympics next year, this may have been his last crack at it. He's 36. OTOH, he's now the only Canadian ever to break 2:11 twice, and he took the "fastest Canadian not named Drayton" title from Dylan Wykes yesterday too.
Yea, that's pretty crazy to do that with your soles falling out. Had to be freakishly agitating. Very much looking forward to another Kipchoge v Kipsang showdown!
On October 05 2015 03:22 Malinor wrote: I run 49:19 for 10km at the Cologne Marathon today. Mission sub 50min accomplished.
Saw that on strava, very well done sir! Maybe it was the GPS that was off but you looked like you might have been on pace for even a bit quicker
Cycling - As for me, finished up the last cycling event of my season with a disappointing flat tire midrace that derailed any hopes of a podium spot (1/2 were likely out of the picture as two of the guys are absolute studs that on good days can podium finish in Pro-1-2 races). Still a decent day overall, though a clear picture has emerged that I have trouble bringing my A game on race day. It's a toss up whether the B or B+ game will show up, but A legs I have yet to have in a race.
I'm sure there is a bit of luck involved, but I'll have to comb through my training and see if I can pick up on any clues.
Running - On an exciting note.....It's time for some rrrruuuunnniiinnggggg boyzz!!!!!!!!!!! My achilles has been questionable, but hopefully that's a result of being fit and not having run much. Pretty optimistic that some stretching and gradual increase of mileage will keep it from being an issue.
It will be a shorter season, I'd really like 2 months to build mileage then 2-3 months with workouts, but I need to go into cycling build by January and want to take a couple weeks off before that, so I get about 10-12 weeks. Schedule looks like:
Oct 17 - CSU Homecoming 5k Oct 31 - Creepy Crawl 5k Nov 7 - Neilson 2M Nov 26 - YMCA Turkey Trot 5k Dec 12 - YMCA Jingle Bell 5k Dec 19/20 - Probably some college indoor 5k and/or 1500/Mile combination
Not sure what the target goal is yet, but I think for CSU race 19:30 or less would be passable and anything under 19:00 would be very solid, especially considering my average weekly mileage over the last 6 months is at 8.4 miles per week.
You have helped me out in the past and just wanted to share my summer running achievements with you.
My end goal race was a half marathon the first weekend of September. I am happy to report that I improved my time by 5 minutes and ran a 1:40. I was aiming for a little faster, but I ran it early morning and did not eat enough before hand.
Along the way I improved my times for 5K and 10K and 2M as well - here is a run down.
I grew up a sprinter and never had much stamina, but started getting into longer runs in high school. 12 years later I still like running fast, but I enjoy a long run every once in a while.
I think I'd like to do a period of working on speed, as I really enjoy pushing myself through those races. Nothing beats sprinting past everyone on the last hill to the finish line - it's my favourite part of the race.
With that in mind I am wondering if the running masters here think it is feasible for me to get my Mile run down to 5 minutes (about 5:45 right now, probably more like 6 min since I stopped training so hard) and my 2M to 10-10:30. I would really like to challenge for a top spot in one of the annual 2M races I will be doing, and it seems like first place usually goes to a modest 10:45 runner. The race happens the beginning of August.
Would be interested to know what training plans you guys use (online resources, etc. for training for shorter races 1M to 10K). I am currently using Jack Daniel's Running Formula training, but was wondering if there was anything else out there.
Oh god, I LOVE running the rain, as long as it's not both below 5 degrees and super windy. It's one of the most sublime pleasures for me. So is running in the snow at any temperature not way below freezing. Running in the rain just plain feels awesome, and running in the snow is more of an adventure thing of being out in crazy conditions and enjoying the "WTF is this idiot doing" dumbfounded looks from drivers on the road.
I love running when it is snowing out - it also seems more like an adventure. Rain, not so much - my nipples chafe after about an hour or about 10K - on a clear day, and for long runs I usually end up wearing bandaids. My wife loves to laugh at that.
How do you all deal with your guts while running?
I don't usually have trouble with my guts, except after my first HM race. I think it was the gels. I probably can't give good advice because I tend to run better with a full stomach - 1.5 -2 hours after eating a decent meal my runs are usually pretty good. I always read about eating 4 hours before a race....but I end up really hungry by the time the race rolls around. Anyone else have that problem? Running on a full stomach doesn't seem to effect me too much.
Running - On an exciting note.....It's time for some rrrruuuunnniiinnggggg boyzz!!!!!!!!!!! My achilles has been questionable, but hopefully that's a result of being fit and not having run much. Pretty optimistic that some stretching and gradual increase of mileage will keep it from being an issue.
Hooray! A return to the best sport of all. I'm sorry to hear your final bike race of 2015 didn't go well, but glad that you've returned to the fold (if only for a while).
What do you think is realistic for a 5k in December? I'll be curious to see your workouts on Strava and see how all that cycling translates.
As for me, I'm t-minus six days and going totally taper-crazy. This race is on my mind constantly. Sometimes I'm confident. Sometimes I'm scared. Mostly, I'm excited for it to get here. My long race-pace workouts tell me I can break 2:30 if everything goes well. The trick at this point is to focus on doing everything I control that can make that happen, and forgetting about things I don't influence (what if it's windy? what if the course is badly marked? what if my time chip doesn't work?).
Oh, also, I've revised my "B" goal from 2:35 to 2:33, which Finnish female phenom Alisa Vainio, who is 17, just ran a few weeks ago. Figure I should at least try to beat a teenage girl.
On October 06 2015 11:44 Bonham wrote: As for me, I'm t-minus six days and going totally taper-crazy. This race is on my mind constantly. Sometimes I'm confident. Sometimes I'm scared. Mostly, I'm excited for it to get here. My long race-pace workouts tell me I can break 2:30 if everything goes well. The trick at this point is to focus on doing everything I control that can make that happen, and forgetting about things I don't influence (what if it's windy? what if the course is badly marked? what if my time chip doesn't work?).
Oh, also, I've revised my "B" goal from 2:35 to 2:33, which Finnish female phenom Alisa Vainio, who is 17, just ran a few weeks ago. Figure I should at least try to beat a teenage girl.
Fate approaches. Wish me luck!
Awesome stuff! I know that feeling of getting antsy about the race during the taper period. Fortunately, I'm pretty good about trusting my training and coming to terms with knowing that I can only worry about what I can control. Definitely stress about whether I will have good legs, mediocre legs, or great legs though. Haven't learned how to figure that one out.
Really hoping things come together nicely and you go solidly under 2:30. It's definitely in you on a good day with cooperative weather.
PS: did you hear about the ELEVEN year old girl that ran 21:30 6k XC a few days ago? ELEVEN?!?!
On October 06 2015 11:44 Bonham wrote: What do you think is realistic for a 5k in December? I'll be curious to see your workouts on Strava and see how all that cycling translates.
Somewhere between 16:xx and 17:59. Provided I don't have achilles issues or anything dumb. That's a huge range, but I just plain don't know how much more weight I will lose, how quick fitness will come around, and how much my current weight loss will aid me.
Ask me again in 4-5 weeks and I'll have a pretty solid answer for what I think is reasonable. Right now there are just too many variables and unknowns. The only data points I have to go on are runs feeling nice and easy between 7:40-8:15 pace depending on the day, and a progression on the treadmill (so questionable accuracy) where I did last 2M in 12:02 and last mile 5:42. If that's close to reality I'm sitting pretty already.
On the plus side, just hit 66kg on the scale today, lightest I've even been by about half a kilo! Optimistically looking for 62kg or so by race day, but current rate of progress suggests 64-65kg by race day is more likely. That said, I started this year at 74kg, so it's been by FAR the best I've ever done controlling weight over the long term.
On October 06 2015 09:45 WoolySheep wrote: With that in mind I am wondering if the running masters here think it is feasible for me to get my Mile run down to 5 minutes (about 5:45 right now, probably more like 6 min since I stopped training so hard) and my 2M to 10-10:30. I would really like to challenge for a top spot in one of the annual 2M races I will be doing, and it seems like first place usually goes to a modest 10:45 runner. The race happens the beginning of August.
In order of difficulty those goals look something like this
sub 10 2M >>>>>>>>>>>>>>>>>>>>>>>>>>>>> sub 10:30 2M >>>>>> sub 5 mile
If you're in shape to run 10:30 for 2M, you'll be looking at 4:50 for the mile, give or take a few seconds on either side.
As for the goal itself, the good news is that you have almost 10 months to worry about it, or two solid training cycles. That said, nothing in your current ability or progress suggests that getting there in a year is realistic. With 5 months of training you shaved about a minute of 10k, and 5 min or so off your half. First thing to realize is that is good progress. A minute off of your 10k PR in one season is some quality work.
However, when it comes to your goals you don't need solid progress, you need astronomical progress. I gave a similar answer to someone earlier, but basically the gist is that without:
1) Significant fat loss OR 2) Significant increase in weekly training volume OR 3) Going from doing nothing but easy runs to a very intelligent, periodized training plan
OR a combination of all three I don't think that is a realistic goal in the given time-frame. If you're very serious about this goal and dedicated to it, then this is what you need to do:
For the next training cycle, target running a good 5k in Feb/Mar. Take a look at how much you are running now, as well as your training program. Cookie cutter plans aren't always optimum, but for a self-coached athlete that hasn't yet learned what works particularly well or particularly poorly for him they are a good option. In other words, Daniels will do just fine. Consider shooting for an increase of 20-35% in weekly mileage (50-60mpw goal) before starting the Daniel's plan, then carry that forward into the actual training schedule itself.
If you have weight to lose, you need to make that a priority. I'd love to know your height/weight, but you're not going to run 10:00 2M at a BMI of 25+. Don't go crazy trying to run a massive deficit of calories, but make an effort to clean up the diet and eat just a bit less here and there.
Focus on doing that, and absolutely nailing your training for the next 5 months. Target running 19:30 for 5k, it's a pretty ambitious goal, but not one so out of reach that you can't even try workouts at that pace. If you do that, train smart with a sensible target, and have the ability you'll smash 19:30. Do that, and in March we can begin to think seriously about sub 10:30 2M.
Thanks for the insight, I_Master. I realize it is an unrealistic goal, but I tend to ream a lot. I would even be happy to work towards that goal over the next couple of years. I am a hair under 6 feet, 185 lbs with clothes on. Most of, if not all of my excess is around the middle area, and I definitely want to improve on that. My weakness has always been carbs.
not sure what kind of weight to aim for - 165-170? Are there any particular weight lifting programs I should also be doing?I really don't want to look like some of the more spindly pro runners.
I run about 30 miles a week right now (at about an 8 -8:30 pace - I know it's faster than my easy pace runs should be, but It appears to be my natural speed - is that a thing?) While I was training for (and felt my best) during the half marathon I was up to 50 miles a week. One question: on days where , say, I do interval training, should I still be doing a couple miles of easy pace to up the mileage?
EPT
