THE......Definitive Runner's Thread!

[strongforgood]

Originally Posted by thepainter5

Some would say age was setting in, I think it was laziness.

So true! I won't believe it's age until I'm about 80.

[snoack]

Originally Posted by dbx

I agree. I think Steve does VERY well for a guy his size. I know that doesn't sound fair, but it impresses me.

thanks man, appreciate that. Sometimes I have to remind myself that I'm close to 100# heavier then I was the last time I ran seriously. Definitely makes a difference.

[dbx]

Well, I feel somewhat vindicated today. I had a great run that turned into a struggling run, but it was worth it . I actually broke my PR on the first half of the country road run, which is 2.2 miles from driveway to turn around. I shaved 7 seconds off. I then struggled to about where I'd guess it was 3.2 mile point, and had to stop and walk. I know I walked at least 1/3rd mile, maybe a tad more total. It's that pesky pacing thing again. Anyway, here's how the numbers played out:

Distance - 5 Miles
Time - 47:15
158/175
870
74* & 89% Humidity! (I'm still sweating 45mins later)

Anyway, it was a good run overall. No regrets...and a kinda/sorta PR to boot .

[snoack]

Originally Posted by dbx

Well, I feel somewhat vindicated today. I had a great run that turned into a struggling run, but it was worth it . I actually broke my PR on the first half of the country road run, which is 2.2 miles from driveway to turn around. I shaved 7 seconds off. I then struggled to about where I'd guess it was 3.2 mile point, and had to stop and walk. I know I walked at least 1/3rd mile, maybe a tad more total. It's that pesky pacing thing again. Anyway, here's how the numbers played out:

Distance - 5 Miles
Time - 47:15
158/175
870
74* & 89% Humidity! (I'm still sweating 45mins later)

Anyway, it was a good run overall. No regrets...and a kinda/sorta PR to boot .

nice job gramps! Nothing feels better then cranking out a quality run after a crappy one.

I'm going for 5 tonight myself, thinking about running untimed.

[NYJetsFan]

Hi All,

New guy here. I am an ex-Army guy who lost my way on fitness awhile ago. After I got out of the Army I seriously threw my running shoes away and said I'll never do that again. Well 60 pounds of fat later and a newborn son I had to change my ways. I have been slowly working out and getting back at it for 2 years now. I started running again one year ago and it wasn't pretty. At the time I was 240+ (down from 270) and started with some 5Ks. 1st one was 33 minutes with some walking. Kept at it and learned about using flat shoes with no support - currently using Sambas - and Pose running form. Both of these tips eliminated my shin splints and super sore calves that had plagued me my whole life. Now I am down to 224 and my 5K is at 25:20. My goal is 210 BW and sub 24 minute 5K. Hence why I am here. Before doing any kind of activity and eating better was going to show improvements. I am at the point now where I need to be a bit more strategic and disciplined to continue on my continous improvement track. Good to be here and look forward to conversing with some of you mature runners.

[dbx]

Originally Posted by NYJetsFan

Hi All, New guy here.

Good to be here and look forward to conversing with some of you mature runners.

Welcome! Congrats on making a lifestyle change and deciding to get it together, so to speak. It's a marathon, not a sprint .

You've already made some excellent progress with the weight loss, so congrats. It'll get even easier as you drop more weight.

Check back on the the 1st page/1st post and see if you can tell us more about yourself (although you did pretty good here ). There are also some great links there for most anything you'd want to reference or look up.

Most of us who post regularly in here are primarily lifters first, and runners second. None of us are what I'd call "great runners". But there is one thing we all share in common; we love to run....for various reasons.

So...visit often, share your runs, your experiences, and be one of the crew here!

[snoack]

Originally Posted by NYJetsFan

Hi All,

New guy here. I am an ex-Army guy who lost my way on fitness awhile ago. After I got out of the Army I seriously threw my running shoes away and said I'll never do that again. Well 60 pounds of fat later and a newborn son I had to change my ways. I have been slowly working out and getting back at it for 2 years now. I started running again one year ago and it wasn't pretty. At the time I was 240+ (down from 270) and started with some 5Ks. 1st one was 33 minutes with some walking. Kept at it and learned about using flat shoes with no support - currently using Sambas - and Pose running form. Both of these tips eliminated my shin splints and super sore calves that had plagued me my whole life. Now I am down to 224 and my 5K is at 25:20. My goal is 210 BW and sub 24 minute 5K. Hence why I am here. Before doing any kind of activity and eating better was going to show improvements. I am at the point now where I need to be a bit more strategic and disciplined to continue on my continous improvement track. Good to be here and look forward to conversing with some of you mature runners.

welcome, nice work. Just don't start talking about football (Pat's fan )

[runner05]

Run... Run... Run... Happy Tuesday to you all!!! *hugs*

[snoack]

Originally Posted by runner05

Run... Run... Run... Happy Tuesday to you all!!! *hugs*

You too Lori!

Thinking about a 5 today.

[NYJetsFan]

Why do you run?

Its funny, the answer used to be, "Only because coach or Army told me to." I hated running with a passion. I hated it because I didn't know how to do it. I now know that my form was awful and I was heel striking and over-lengthening my stride. As a result running always hurt so I did it as little as possible. Then I started doing crossfit and some of their daily workouts were 5Ks, 10Ks, 400s, 800s etc. They have a lot of information on their site and I learned a little about shoes and running form. I practiced and started getting better. So the reason I run now is that I am seeing progress, I have an internal goal of sub 24 minutes on a 5K by August [currently 25:20 as of last Sunday] and I know running and intervals are a great way to continue chewing away at my belly. Ahh, one other reason - I work long hours indoors and during the summer time this is one of the few opportunities I get to excercise outside and get some sun to recharge the battery.

How do you run?

I'm an iPod guy. I can run without it if in the woods, but if on the track, dreadmill or running suburban streets I like some music. I like 80s hair bands when running for some reason. Takes my brain to different places. For longer runs I also like audiobooks.

Where do you run?

During the week I workout at a Gold's during my lunch break. So my runs are on the treadmill. On the weekends if it is a nice day my wife and I take our 4 y/o son to the track. He runs a couple laps with us and then plays in the long jump pit [aka the sand box] while mommy and daddy grind away with intervals or tempo runs. For longer runs like my monthly 10k or longer I'll go mix trails and streets.

What kind, if any, goals do you have?

My goals are all self generated.
1. I want to see abs.
2. Sub 210 pounds BW by August
3. Sub 24 minute 5K by August

[NYJetsFan]

Originally Posted by snoack

welcome, nice work. Just don't start talking about football (Pat's fan )

Unfortunately their is nothing a Jets fan can say to a Pats fan of late. Except maybe your welcome ... for Mo Lewis hitting Bledsoe.

[snoack]

Originally Posted by NYJetsFan

Unfortunately their is nothing a Jets fan can say to a Pats fan of late. Except maybe your welcome ... for Mo Lewis hitting Bledsoe.

September 23 is forever known as Mo Lewis Day. Think we're going to have a parade and fireworks this year.

[snoack]

total JIMP-quality run tonight.

5 miles untimed, ~55 minutes.

Quality was just SSSOOO awesome. Nice and comfortable, mixed in some strong striding. Could have gone longer. Hell, probably could have gone another 5, felt THAT good!

I think I'm going to get more into running untimed. I run a lot more relaxed like this.

[dbx]

Originally Posted by NYJetsFan

Unfortunately their is nothing a Jets fan can say to a Pats fan of late. Except maybe your welcome ... for Mo Lewis hitting Bledsoe.

Thanks for giving us more info. What part of MA are you from? I grew up in Saugus, not 10mins north of Boston. I have friends and family in Brighton, Tewksbury, Lynnfield, and even Chelsea

Originally Posted by snoack

total JIMP-quality run tonight.

5 miles untimed, ~55 minutes.

Quality was just SSSOOO awesome. Nice and comfortable, mixed in some strong striding. Could have gone longer. Hell, probably could have gone another 5, felt THAT good!

I think I'm going to get more into running untimed. I run a lot more relaxed like this.

Look like we were both due for one of those, though yours was 100%...while mine was 50/50 .

I was going to ask earlier wth you were talking about running un-timed...like it was a wild venture . I actually do time every run, but only for record keeping/notes. In other words, just because I'm timing my run doesn't mean I care about my total time on any given day...like say, and easy run day. I just like to "compare" how I felt later to the actual time it took. You know, for reference.

[thepainter5]

I just got back from putting in 4 miles. I waited a bit to long to get out there so I ran at 77 F. I ran on the dyke again as a warm up for the trails tomorrow. My time was a touch over 44 minutes.
Speaking of time, I do keep track of my times for future reference. I do so because I have goals of what I want to run certain distances at. I don't get all freaked out when I have a bad run but I do look forward to when I have more good runs than bad runs back-to-back.
Judging from my times right now and how I feel my training is going, I am going to switch things up a bit as I head towards my half in 19 days. Instead of training with a time goal for the 28th, I am going to base my training on the h/m date of Aug. 9th. I will base my distances on that time schedule and just suck up the couple of long runs I have to do over the next 2 weekends. I know I can run the half so I will train to improve for the August half. I feel this will give me the best chance of injury free training.

[dbx]

Originally Posted by thepainter5

I just got back from putting in 4 miles. I waited a bit to long to get out there so I ran at 77 F. I ran on the dyke again as a warm up for the trails tomorrow. My time was a touch over 44 minutes.

Only 3* less than my run today, but did you also have 89% humidity? . Yeah man, that **** kills me. I just finished walking 1.5mi with my daughter. Walking, OK? It's 9:40PM here (I know you are 3hrs behind EST) and 70*F & 60% humidity...and I'm going to have to shower again before bed (I'm a morning shower kinda guy ). It'll be approx 88-90*F tomorrow for a high, and it won't be long before it's over 80* at 6AM here (usually Jul/Aug).

Oh, and thanks for stating temp in Fahrenheit, as most of us Americans are stupid when it comes to conversion (I'm one of them).

And 44mins ain't shabby at all.

Originally Posted by thepainter5

Speaking of time, I do keep track of my times for future reference. I do so because I have goals of what I want to run certain distances at. I don't get all freaked out when I have a bad run but I do look forward to when I have more good runs than bad runs back-to-back.

You explained it better than I did!

Originally Posted by thepainter5

Judging from my times right now and how I feel my training is going, I am going to switch things up a bit as I head towards my half in 19 days. Instead of training with a time goal for the 28th, I am going to base my training on the h/m date of Aug. 9th. I will base my distances on that time schedule and just suck up the couple of long runs I have to do over the next 2 weekends. I know I can run the half so I will train to improve for the August half. I feel this will give me the best chance of injury free training.

Sounds like you've got a plan. I must admit, I never really do. I do know that interval training is very important in the scheme of things, and that it has always helped me run better times AFTER doing them. I just need to make myself do more of it.

[NYJetsFan]

Originally Posted by dbx

Thanks for giving us more info. What part of MA are you from? I grew up in Saugus, not 10mins north of Boston. I have friends and family in Brighton, Tewksbury, Lynnfield, and even Chelsea

We live in Northbridge, MA which is a small suburb town near Framingham. Actually looking to move to Wrentham or Foxboro soon to get closer to work for both my wife and I.

[dbx]

Originally Posted by NYJetsFan

We live in Northbridge, MA which is a small suburb town near Framingham. Actually looking to move to Wrentham or Foxboro soon to get closer to work for both my wife and I.

Ah, so you're "out there", so to speak, not close to Boston. And you live near "The Mountain" (Framingham, home of Bose ).

[NYJetsFan]

Originally Posted by dbx

Ah, so you're "out there", so to speak, not close to Boston. And you live near "The Mountain" (Framingham, home of Bose ).

Yeah, its a nice area and when we bought in 6-7 yrs ago the prices hadn't escalated like they had right around Boston so we could still get a bit of a deal. Why did you leave Mass?


Today's Run:
My plan is to run on my off lift days. I am following a plan I found in Men's Health to hit my 5K goal of sub 24. It is three runs a week (which fits into my off lift days and leaves one weekend day for me to chill). One day is a "Go Hard" day and you go for long intervals at your desired pace in order to get your body used to that pace. Another day is "Go Fast," obviously speed intervals. Finally, "Go Long" is a volume play.

So today did Go Hard on the Treadmill
2 minutes 3.5 mph warmup
10 minutes 6.0 mph jog
4 cycles of 8.0 for 3 minutes/6.0 for 2 minutes
Total Day: 3.5 miles
Total Week: 7.9

This one was tough. I was huffing and puffing pretty good by 4th interval.

[dbx]

Originally Posted by NYJetsFan

Why did you leave Mass?

Ted Kennedy and outrageous taxes. OK, j/k . My father was an airline guy and was originally with Northeast Airlines, which at your age, you've probably never heard of...and Delta bought them. I've been here for more than 3 decades now, and consider Atlanta my home. I just have close contact with friends and family up there still.

Originally Posted by NYJetsFan

Today's Run:
My plan is to run on my off lift days. I am following a plan I found in Men's Health to hit my 5K goal of sub 24. It is three runs a week (which fits into my off lift days and leaves one weekend day for me to chill). One day is a "Go Hard" day and you go for long intervals at your desired pace in order to get your body used to that pace. Another day is "Go Fast," obviously speed intervals. Finally, "Go Long" is a volume play.

So today did Go Hard on the Treadmill
2 minutes 3.5 mph warmup
10 minutes 6.0 mph jog
4 cycles of 8.0 for 3 minutes/6.0 for 2 minutes

This one was tough. I was huffing and puffing pretty good by 4th interval.

Just so you know, there is an excellent program by a guy named Hal Higdon that is linked on the 1st page here, and has great prep programs for various distance races. But it looks like you're on the right track with what you've written/done.

[NYJetsFan]

Originally Posted by dbx

Just so you know, there is an excellent program by a guy named Hal Higdon that is linked on the 1st page here, and has great prep programs for various distance races. But it looks like you're on the right track with what you've written/done.

Yeah I saw that thanks. I've been in/around gyms my whole life, but with running I am a true noob so have been reading a lot about different programs. I looked over most of the articles and learned a lot. A fair amount of it coincides with the crossfit training methods that I had been doing previously.

I liked the training programs you had in the link. I saw these after I had selected my current regime and will take a look at the intermediate one after I finish my current phase.

[dbx]

I tried to beat the heat by a bit this morning, but it crept up fast. 65 when I got up, 70* when I headed out, and 75* when I got back. The only break was the humidity was listed at 100% at 65* and dropped to 89% at 70* & 75* . And it ain't even dog days here.... yet.

Distance - 5 Miles
Time - 47:46
154/180
842
75*/ 89%H

As always, BCAAs, BA before...and BCAAs, BA, CEE and L-Glut after.

It was a great run this morning. I played with changing up pace on the way out (2.2), and then did some "light" interval running for the remaining 2.8 miles. I just couldn't resist. I only ran semi-hard, but not trying to sprint since I did legs yesterday, and then some light jogging and at least 1/2 mi walking. I'm really happy I can do this well under a 10:00 pace. Enjoyed some Alan Parsons Project, Floyd and King Crimson along with some other great bands this morning.

I've got 17.1 Miles in so far, with Saturday left, so I should easily break 20 miles this week.

[runner05]

Go Kevin, Go!

5k for me on Saturday here in town! Woo Hoo! Looks like it's gonna be an awesome weekend!!

[dbx]

Originally Posted by runner05

5k for me on Saturday here in town! Woo Hoo! Looks like it's gonna be an awesome weekend!!

Good luck on Saturday, Lori! We'll be thinking about ya! . Be sure to let us know how you do.

[skinnyboipgh]

Just introducing myself. I'm a longtime distance runner & that's my endurance cardio of choice. I started at 2 miles in HS & now my preferred distance is 10 km.

I run outdoors over basically flat terrain on the country roads near my home. My typical time for this is 32-33 something, 31 something if I'm feeling strong and push it (see journal).

[dbx]

Originally Posted by skinnyboipgh

Just introducing myself. I'm a longtime distance runner & that's my endurance cardio of choice. I started at 2 miles in HS & now my preferred distance is 10 km.

I run outdoors over basically flat terrain on the country roads near my home. My typical time for this is 32-33 something, 31 something if I'm feeling strong and push it (see journal).

Welcome. So, you're saying that 32-33mins is your typical time for 6.2 miles? And you actually run 5+ min miles consecutively? I know people run those times, but that'd definitely put as the fastest in here .

Anyway...again, welcome.

[skinnyboipgh]

Originally Posted by dbx

Welcome. So, you're saying that 32-33mins is your typical time for 6.2 miles? And you actually run 5+ min miles consecutively? I know people run those times, but that'd definitely put as the fastest in here .

Anyway...again, welcome.

Thanx. Yes, tho on a bad day it might be as high as 35.

I'm still too slow to be competitive. It takes a lower + on the 5+ miles than I run for that.

[dbx]

Originally Posted by skinnyboipgh

Thanx. Yes, tho on a bad day it might be as high as 35.

I'm still too slow to be competitive. It takes a lower + on the 5+ miles than I run for that.

Much respect for that kind of time! Yeah, I'm aware folks run 4+'s, but ****, most of us here are just a bunch of old guys bustin' their ass to run under 10 . I honestly don't think I could run a 1/2 mile under a 5min pace

[runner05]

Originally Posted by dbx

Good luck on Saturday, Lori! We'll be thinking about ya! . Be sure to let us know how you do.

Thx hun... It's just a local fun run and I'll probably have to time myself... hehe But, it's always a fun time.

Originally Posted by skinnyboipgh

Just introducing myself. I'm a longtime distance runner & that's my endurance cardio of choice. I started at 2 miles in HS & now my preferred distance is 10 km.

I run outdoors over basically flat terrain on the country roads near my home. My typical time for this is 32-33 something, 31 something if I'm feeling strong and push it (see journal).

Welcome... I've seen you around and it's nice that you're joining us! *hugs*

Originally Posted by dbx

Much respect for that kind of time! Yeah, I'm aware folks run 4+'s, but ****, most of us here are just a bunch of old guys bustin' their ass to run under 10 . I honestly don't think I could run a 1/2 mile under a 5min pace

I resent that... I'm NOT an "old guy bustin' ass"... hehe *tuff luv hugs*

[NYJetsFan]

Speed/Hill Day

Knee was a bit ginger from the stiff leg DLs yesterday (I've got some super tight hammies that I've been working on) so opted for a medium hill day instead of a hard speed day.

15 intervals at 6.0 mph of 90s 1.0 incline/30s 10.0 incline

Total for Day: 3.0 miles
Total for Week: 10.9

Have a good weekend all.