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

[musclegym2]

Originally Posted by snoack

there's a HM in May that I've got an eye on...but the cycle was pretty much a curiosity thing. Wanted to see what I could max at strength wise if I really focused on it.

May should be a good time. You should have some descent training weather and gets you ready for a good summer.

[snoack]

Originally Posted by musclegym2

May should be a good time. You should have some descent training weather and gets you ready for a good summer.

Kind of what I'm thinking. If I can run this one I can take a month to recover and then think about running a 4 month marathon training cycle (BIG 'if', that's a massive amount of training and would require radical shifts in my schedule) for a race in Octover or November.

One step at a time though. Next step for me at this point is another 10K.

[dbx]

Originally Posted by musclegym2

There was someone on here getting ready for and urbanathon. Does any one know how he did? I think the date was mid Oct.?

Can't recall, but I don't think they post in here often.

Originally Posted by snoack

there's a HM in May that I've got an eye on...but the cycle was pretty much a curiosity thing. Wanted to see what I could max at strength wise if I really focused on it.

So, have you reached that Max point yet? In any intensity cycle you'll find that you're going off the back end.... at some point. With 6 (?)wks left, you may have another couple of weeks. It also depends on how intensely you go at it. I actually had a kinda cool flashback today while doing squats; I realized that for the rep range I was pushing in (4-6), that I needed to chill a tad and leave it at two sets in that max effort range...ala MAX OT, that I'm a semi-adherent of . We're not talking weight you can do 5x5 at...we're talking about proper acclimation and then weight you hit 6 and 5 reps at, and then you're spent. I love the feeling of this type of intensity again, as opposed to the intensity of DC in the past year plus. Weight-wise, I'm not even close to where I've been before, but the feeling and commitment is there, and that's what counts.

As for a HM; Steve, you know my thoughts on doing one myself, but you know what? I'm now feeling like I've got to run one....and maybe even a full marathon. I feel confident I can run a HM non-stop, but a marathon would certainly include walking...at this point. Either way, I'm starting to feel like I need to prove I can do it....to myself. But note; this feeling is in what I'd call my Off-season, and I'm not even entertaining attempting a HM anytime soon.

[snoack]

Originally Posted by dbx

Can't recall, but I don't think they post in here often.

I remember distinctly somebody bringing up one that took place in Chicago...wanna say CTrainer but I'm not sure.

Originally Posted by dbx

1).So, have you reached that Max point yet? In any intensity cycle you'll find that you're going off the back end.... at some point. With 6 (?)wks left, you may have another couple of weeks. It also depends on how intensely you go at it. I actually had a kinda cool flashback today while doing squats; I realized that for the rep range I was pushing in (4-6), that I needed to chill a tad and leave it at two sets in that max effort range...ala MAX OT, that I'm a semi-adherent of . We're not talking weight you can do 5x5 at...we're talking about proper acclimation and then weight you hit 6 and 5 reps at, and then you're spent. I love the feeling of this type of intensity again, as opposed to the intensity of DC in the past year plus. Weight-wise, I'm not even close to where I've been before, but the feeling and commitment is there, and that's what counts.

2).As for a HM; Steve, you know my thoughts on doing one myself, but you know what? I'm now feeling like I've got to run one....and maybe even a full marathon. I feel confident I can run a HM non-stop, but a marathon would certainly include walking...at this point. Either way, I'm starting to feel like I need to prove I can do it....to myself. But note; this feeling is in what I'd call my Off-season, and I'm not even entertaining attempting a HM anytime soon.

seperated these by numbers because I wanted to address each individually:

1). I'm starting to get to the point now. Still doing 5 sets of each large compound exercise, but I'm starting to focus now on 1-2 max working sets(2-4 reps) per exercise per routine. I feel like this allows me to push harder at those levels. Intensity is definitely there, and my goals for the "big 3" are well within reach (though I don't think I'm going to quite get to my BP goal...just a feeling...). It's funny how some exercises allow for so much better strength performance then others (ie- fully expect to cap a 700# leg press), while others I seem to plateau easier at (put up 3 reps on my BP at 270# and pulled 2x3 at 360# DLing, both of which I thought were going to kill me. Think a lot of that is mental, though). Gotta get focused for the last few weeks, though, and stop thinking so much about...

2). I'm SO fired up about this right now, to the point where I've been thinking about it so much that its actually detracting from my lift cycle. I ran 4x last week (4, 3, 3, 6) and finished off all of them FLYING. Hell, I tore up yesterday in the gym and today is supposed to be my rest day...but I might still end up running a couple tonight just for s_hits and giggles. The need to run these distances is definitely there, and I feel like I've learned so much about running in the last 8+ months that if I decide I really want to run them, I can. The way I'm looking at the half is this-

IF I can get one in this spring, I can have a month to recover and, IF I decide I want to run a full marathon this year (of course, HM performance goes a long way to determining this), I could have 4 months to train for it. Is that enough...don't know.

I will say this...I will definitely be taking my time in training and decision making for each of these. Training for a half wouldn't be that bad, especially if I have my long run in the 7-9 mile range at least 3 months out (current pace should have me at 7-8 by the end of December). Training for a full is an entirely different animal and would require a HUGE comittment as well as a significant lifestyle and training schedule change.

[musclegym2]

Originally Posted by snoack

I remember distinctly somebody bringing up one that took place in Chicago...wanna say CTrainer but I'm not sure.





seperated these by numbers because I wanted to address each individually:

1). I'm starting to get to the point now. Still doing 5 sets of each large compound exercise, but I'm starting to focus now on 1-2 max working sets(2-4 reps) per exercise per routine. I feel like this allows me to push harder at those levels. Intensity is definitely there, and my goals for the "big 3" are well within reach (though I don't think I'm going to quite get to my BP goal...just a feeling...). It's funny how some exercises allow for so much better strength performance then others (ie- fully expect to cap a 700# leg press), while others I seem to plateau easier at (put up 3 reps on my BP at 270# and pulled 2x3 at 360# DLing, both of which I thought were going to kill me. Think a lot of that is mental, though). Gotta get focused for the last few weeks, though, and stop thinking so much about...

2). I'm SO fired up about this right now, to the point where I've been thinking about it so much that its actually detracting from my lift cycle. I ran 4x last week (4, 3, 3, 6) and finished off all of them FLYING. Hell, I tore up yesterday in the gym and today is supposed to be my rest day...but I might still end up running a couple tonight just for s_hits and giggles. The need to run these distances is definitely there, and I feel like I've learned so much about running in the last 8+ months that if I decide I really want to run them, I can. The way I'm looking at the half is this-

IF I can get one in this spring, I can have a month to recover and, IF I decide I want to run a full marathon this year (of course, HM performance goes a long way to determining this), I could have 4 months to train for it. Is that enough...don't know.

I will say this...I will definitely be taking my time in training and decision making for each of these. Training for a half wouldn't be that bad, especially if I have my long run in the 7-9 mile range at least 3 months out (current pace should have me at 7-8 by the end of December). Training for a full is an entirely different animal and would require a HUGE comittment as well as a significant lifestyle and training schedule change.

Nice work! It's still just great to see you guys hitting great numbers in the gym and on the run.

[pimpnaty]

I always say running is a fun thing not a workout.

[musclegym2]

Originally Posted by pimpnaty

I always say running is a fun thing not a workout.

It should be, shouldn't it? Your right I guess I have to work because I have to. I don't have to run I have to want to! Good point. Easy to lose sight sometimes!

[snoack]

okay, started shifting my schedule to accomodate early AM running. Decided that if I'm going to train to run the distances I want to running when I get home in the evening isn't going to present me with an optimal time frame.

Slept like crap last night, woke up 3 or 4x before finally getting out of bed at 5AM (going to tell myself I got 7 hours of sleep, that seems to be the magic figure for me). Went to the Y, ran 4 miles on the treadmill in ~42 minutes (wasn't paying all that close attention, head my MP3 player on cranking Chevelle). First thing I learned is that at my current pace, getting to the Y at 5:30 will allow me to run 5 miles. However, the focus at this time is getting in runs T-TH with consistent distances, so that isn't as important at the moment. I also need to start mixing some out-and-backs through the neighborhood as well, as this will give me more time for longer volume runs when I get to that point.

This morning was probably about as rough a start as I anticipate having. As I adapt, it will get easier.

[musclegym2]

Originally Posted by snoack

okay, started shifting my schedule to accomodate early AM running. Decided that if I'm going to train to run the distances I want to running when I get home in the evening isn't going to present me with an optimal time frame.

Slept like crap last night, woke up 3 or 4x before finally getting out of bed at 5AM (going to tell myself I got 7 hours of sleep, that seems to be the magic figure for me). Went to the Y, ran 4 miles on the treadmill in ~42 minutes (wasn't paying all that close attention, head my MP3 player on cranking Chevelle). First thing I learned is that at my current pace, getting to the Y at 5:30 will allow me to run 5 miles. However, the focus at this time is getting in runs T-TH with consistent distances, so that isn't as important at the moment. I also need to start mixing some out-and-backs through the neighborhood as well, as this will give me more time for longer volume runs when I get to that point.

This morning was probably about as rough a start as I anticipate having. As I adapt, it will get easier.

The training in the morning to me is ideal. There aren't really to many distractions at this time. Everyone is usually still asleep and if I can lace my shoes and the car starts I'm good. If you haven't trained in the morning before it does take a bit to get used to but I love having it over with and I think my energy levels are higher in the morning. As for the tread mill that is a brutal tool it's kind of like squatting love to hate it but you can't beat it. Keep up the good training.
Did some tread this morning.Warm up 5min at 6.5-7.5 then cranked it up to 6min. pace for 22 min. trying to get to 30min. at race pace. The tread is such a mental. I start to get all goofed up before I even turn it on.After did 4 sets of 12, 135lb front squats, hip extension,leg press light, ham curls, leg ext. light calf raise tried to do some abs but I was so freakin sweaty my knees kept sliding using the ab wheel roll outs. Do some later.
Hope everyone is feeling good. Another beautiful day here.

[snoack]

Originally Posted by musclegym2

The training in the morning to me is ideal. There aren't really to many distractions at this time. Everyone is usually still asleep and if I can lace my shoes and the car starts I'm good. If you haven't trained in the morning before it does take a bit to get used to but I love having it over with and I think my energy levels are higher in the morning. As for the tread mill that is a brutal tool it's kind of like squatting love to hate it but you can't beat it. Keep up the good training.
Did some tread this morning.Warm up 5min at 6.5-7.5 then cranked it up to 6min. pace for 22 min. trying to get to 30min. at race pace. The tread is such a mental. I start to get all goofed up before I even turn it on.After did 4 sets of 12, 135lb front squats, hip extension,leg press light, ham curls, leg ext. light calf raise tried to do some abs but I was so freakin sweaty my knees kept sliding using the ab wheel roll outs. Do some later.
Hope everyone is feeling good. Another beautiful day here.

today was Day 2. Funny thing...had no trouble sleeping last night (about 7 1/2 hours), but had to kick myself in the ass pretty hard to get started.

Ended up going 4 again today at ~ the same pace, but ran faster more consistently. Tomorrow will be the key. Done plenty of back-to-backs, not too many three-in-a-rows.

what part of PA are you in? I'm in central MD, southwest Baltimore 'burbs.

[musclegym2]

Originally Posted by snoack

today was Day 2. Funny thing...had no trouble sleeping last night (about 7 1/2 hours), but had to kick myself in the ass pretty hard to get started.

Ended up going 4 again today at ~ the same pace, but ran faster more consistently. Tomorrow will be the key. Done plenty of back-to-backs, not too many three-in-a-rows.

what part of PA are you in? I'm in central MD, southwest Baltimore 'burbs.

Western, Pa I have a buddy down your way.

[dbx]

Originally Posted by snoack

It's funny how some exercises allow for so much better strength performance then others (ie- fully expect to cap a 700# leg press), while others I seem to plateau easier at (put up 3 reps on my BP at 270# and pulled 2x3 at 360# DLing, both of which I thought were going to kill me.

I'm kind of surprised you have trouble hitting 700 on leg press. I can't speak from experience on these, as I've never done them. Just going by your size and other numbers.

Very nice on BP! I'd love to be back there again. Lol, if I keep gaining weight...I may get there sooner than I intended

Originally Posted by snoack

I'm SO fired up about this right now, to the point where I've been thinking about it so much that its actually detracting from my lift cycle.

I totally understand. In my case, it's the opposite, kind of....where running is taking a back burner right now.

Originally Posted by musclegym2

Nice work! It's still just great to see you guys hitting great numbers in the gym and on the run.

If I didn't lift, I almost certainly never would have started running.

Originally Posted by snoack

This morning was probably about as rough a start as I anticipate having. As I adapt, it will get easier.

The sweat factor would prevent me from doing pre-work runs. I'd need 30mins to wake up, 45mins to run, and an entire hour to cool down before showering. This would change everything about morning running if I had to be at work by say, 8AM. It's really just the hour cool-down that would nix it for me. Some folks can run and then shower 15mins later. If I shower in 45 mins, chances are... that I'm sweating like a whore in church within 60 seconds after stepping out. And yeah, I've done the cold/hot/cold/hot thing too. It helps, but...

Originally Posted by musclegym2

Did some tread this morning.Warm up 5min at 6.5-7.5 then cranked it up to 6min. pace for 22 min. trying to get to 30min. at race pace. The tread is such a mental. I start to get all goofed up before I even turn it on.After did 4 sets of 12, 135lb front squats, hip extension,leg press light, ham curls, leg ext. light calf raise tried to do some abs but I was so freakin sweaty my knees kept sliding using the ab wheel roll outs. Do some later.
Hope everyone is feeling good. Another beautiful day here.

22 mins at 6 min pace....I will continue to hate you forever, Jim . Your leg work in the gym is definitely suitable for running (high rep work). Very nice.


I'm looking forward to a good run tomorrow in Week #2 of my new lifting program. We shall see if I'm getting adjusted. It appears so, as I hit legs hard Monday...and never got severe DOMS. But the day is still young, lol. Had a great Back, Bi and Shoulder session this morning. Everything went up in numbers and/or reps.

[snoack]

Originally Posted by dbx

I'm kind of surprised you have trouble hitting 700 on leg press. I can't speak from experience on these, as I've never done them. Just going by your size and other numbers.

Very nice on BP! I'd love to be back there again. Lol, if I keep gaining weight...I may get there sooner than I intended



I totally understand. In my case, it's the opposite, kind of....where running is taking a back burner right now.



If I didn't lift, I almost certainly never would have started running.


The sweat factor would prevent me from doing pre-work runs. I'd need 30mins to wake up, 45mins to run, and an entire hour to cool down before showering. This would change everything about morning running if I had to be at work by say, 8AM. It's really just the hour cool-down that would nix it for me. Some folks can run and then shower 15mins later. If I shower in 45 mins, chances are... that I'm sweating like a whore in church within 60 seconds after stepping out. And yeah, I've done the cold/hot/cold/hot thing too. It helps, but...


I'm looking forward to a good run tomorrow in Week #2 of my new lifting program. We shall see if I'm getting adjusted. It appears so, as I hit legs hard Monday...and never got severe DOMS. But the day is still young, lol. Had a great Back, Bi and Shoulder session this morning. Everything went up in numbers and/or reps.

that's funny about the sweating thing. It's like that 'Seinfeld' episode where George said he "took a shower but it didn't take" after playing basketball. It's also interesting how you said if you hadn't ever started lifting you'd have never started running. I understand that, no matter what I'm doing I always feel like there's something else I can be doing that will make me better.

nice work there yourself. What's the ultimate goal behind your current cycle?


as always, thanks for the support.

It's kind of funny...

I've really enjoyed this lifting cycle, seen some really good gains to this point, and it's really helped me realize who I am and what I want to be when I grow up...

...and who I am and what I want to be is a runner. Been running 9 1/2 months now. Learned a whole lot about it and myself. I'm going to go after it hard. Set a goal of 1,000 miles for myself for 2010 (that's 19.2 per week average). Really prefer the way I look and feel when I'm running regularly, really want to get into that 25-35 MPW range with consistancy. It's going to take a shiitload of effort and dedication, which is one of the main reasons I switched to early AM running. Now, that's not to say that after I hit my running goals that I might not flip it back around and want to get big again, but these last few months of running, running races, talking about running, thinking about running...have really sparked something in me that martial arts failed to approach and lifting seems to be missing the mark on as well. We'll see if I'm physically up to it, the attitude and desire are definitely there.

Going to run a prediction 10K on Thansgiving. I was going to do my first outdoor run that day anyway, and the plan was 6, so I saw this and figured WTF? It's only a couple miles from where I live with a 9AM start time (which will be like sleeping in. )

[dbx]

Originally Posted by snoack

What's the ultimate goal behind your current cycle?

To be toally candid, it just feels good to be not only getting strength back, but to be psyched about going to lift each session. I always lose that feeling after "X" given time. I literally am stronger and feel stronger....all from getting out of my non-stop summer cutting cals way of living. Which of course, included cheating and eating ice cream . I did get down to a lower bf% than ever (about 11.5%), but still didn't make it. No whining, as it was my own lack of self discipline. Just telling it like it is.

Anyway, basic instinct is that a strength cycle is past due, and that it's a good time to try to add a 1 or 5 lbs of muscle (I'm a realist).

Originally Posted by snoack

as always, thanks for the support.

hey, if I didn't bust your balls every now and then, who would?

Originally Posted by snoack

...and who I am and what I want to be is a runner. Been running 9 1/2 months now. Learned a whole lot about it and myself. I'm going to go after it hard. Set a goal of 1,000 miles for myself for 2010 (that's 19.2 per week average).

Tall order, but doable. It's good that you recognize what you want most, too.

Originally Posted by snoack

Going to run a prediction 10K on Thansgiving. I was going to do my first outdoor run that day anyway, and the plan was 6, so I saw this and figured WTF? It's only a couple miles from where I live with a 9AM start time (which will be like sleeping in. )

Go for it!

[snoack]

Originally Posted by dbx

Tall order, but doable. It's good that you recognize what you want most, too.

you're one of the few people on this forum that recognize and appreciate the value of that. Guess it takes somebody who really appreciates running to understand the appeal.

Cleared what I determined to be my first hurdle today. 3rd straight volume run (added 1/4 mile this morning, so it was 4 1/4 ~43 minutes). Didn't run it out as hard at the end (10 minute pace for the last half mile), but ran the whole run at a slightly faster pace. Was between 10:15-10:30 from the start of mile 2 forward.

Still have some issues I need to train my body to adapt to running early, but it seems to suit me well to this point.

[musclegym2]

Originally Posted by snoack

you're one of the few people on this forum that recognize and appreciate the value of that. Guess it takes somebody who really appreciates running to understand the appeal.

Cleared what I determined to be my first hurdle today. 3rd straight volume run (added 1/4 mile this morning, so it was 4 1/4 ~43 minutes). Didn't run it out as hard at the end (10 minute pace for the last half mile), but ran the whole run at a slightly faster pace. Was between 10:15-10:30 from the start of mile 2 forward.

Still have some issues I need to train my body to adapt to running early, but it seems to suit me well to this point.

Sounds like your on your way. Step by step. It will get better and better. On what dbx says he is right the clearer the vision the more easily it becomes reality. You are doing it!

Today a bit frosty. Had a good sleep but was sluggish today. I would say that's pretty typical after leg day ...just tried to enjoy the clear starlit sky 5 miles easy. Have a 1rpm day on the bench today part of my secondary bench days, saving it for later. Trying to up the strength a bit before focusing on reps.
Thinking about changing some of my leg routine hit a bit more on the plyo and stretch band ...speed related stuff. Need some kind of shock to the system.
Hope evry one is having a good morning. Could use another shot of coffee right now.

[dbx]

Originally Posted by snoack

Still have some issues I need to train my body to adapt to running early, but it seems to suit me well to this point.

You're a better man than I, lol. My biggest problem with morning running (which is 99% of what I do, but later than you) is getting "prepared". I have to wake up a bit, check email, take BA & BCAAs, hope to hit the head...and then head out. I suppose if I didn't have the time to do this, I'd just do it. Anyway, good you stuck with it another day and upped the distance.

Originally Posted by musclegym2

Could use another shot of coffee right now.

I took approx 75mg before running...and then about 200mg as soon as I got back, so I've got your back .


Man, another sluggish run today. Even worse than the previous 2 since starting my new program. My legs felt heavy after just 3/4 mi, my mechanics felt awkward, my HR was too high for the slow-ass pace, and I managed to set a yearly record for the slowest pace run! . The only one saving grace? I didn't stop to walk even once. But by God, my legs felt like I'd just completed a 10 mile run.

Distance - 4.4 Miles (didn't have it in me to do the extra .6 to even it out to 5)
Time - 45:23
Pace - 10:19
153/175
809
49* & 85%H (great weather)

My diet has improved and I was hydrated. I'm telling you guys, I'm pretty sure that it's because I'm hitting the legs extra hard again on leg Day. My knees and hips even felt strained, and stretching killed me when I was done.

[musclegym2]

Originally Posted by dbx

You're a better man than I, lol. My biggest problem with morning running (which is 99% of what I do, but later than you) is getting "prepared". I have to wake up a bit, check email, take BA & BCAAs, hope to hit the head...and then head out. I suppose if I didn't have the time to do this, I'd just do it. Anyway, good you stuck with it another day and upped the distance.



I took approx 75mg before running...and then about 200mg as soon as I got back, so I've got your back .


Man, another sluggish run today. Even worse than the previous 2 since starting my new program. My legs felt heavy after just 3/4 mi, my mechanics felt awkward, my HR was too high for the slow-ass pace, and I managed to set a yearly record for the slowest pace run! . The only one saving grace? I didn't stop to walk even once. But by God, my legs felt like I'd just completed a 10 mile run.

Distance - 4.4 Miles (didn't have it in me to do the extra .6 to even it out to 5)
Time - 45:23
Pace - 10:19
153/175
809
49* & 85%H (great weather)

My diet has improved and I was hydrated. I'm telling you guys, I'm pretty sure that it's because I'm hitting the legs extra hard again on leg Day. My knees and hips even felt strained, and stretching killed me when I was done.

I appreciate the back up(200mg).
Yeah the legs feel dead after a beating but it is only temporary you will adapt and kick more a**! Way to finish it out!

[dbx]

Originally Posted by musclegym2

I appreciate the back up(200mg).
Yeah the legs feel dead after a beating but it is only temporary you will adapt and kick more a**! Way to finish it out!

I hope you're right...but I recall this feeling before. It's the same feeling that makes so many lifters think they can't run. But yeah, I'll get past it. Thanks Jim.

[snoack]

Originally Posted by dbx

Man, another sluggish run today. Even worse than the previous 2 since starting my new program. My legs felt heavy after just 3/4 mi, my mechanics felt awkward, my HR was too high for the slow-ass pace, and I managed to set a yearly record for the slowest pace run! . The only one saving grace? I didn't stop to walk even once. But by God, my legs felt like I'd just completed a 10 mile run.

Distance - 4.4 Miles (didn't have it in me to do the extra .6 to even it out to 5)
Time - 45:23
Pace - 10:19
153/175
809
49* & 85%H (great weather)

My diet has improved and I was hydrated. I'm telling you guys, I'm pretty sure that it's because I'm hitting the legs extra hard again on leg Day. My knees and hips even felt strained, and stretching killed me when I was done.

all about adaptation my brother. You'll get it. Might take a few weeks but you'll get there because you're a stubborn SOB who isn't going to let anything stop him from getting to where he wants to get to!

[baker]

Well I started my little running program today. I did a treadmill 5K in 36:37. I'm going to add timed miles to my training during the week and try and do my long runs on the weekends. It's a start.

[musclegym2]

Originally Posted by baker

Well I started my little running program today. I did a treadmill 5K in 36:37. I'm going to add timed miles to my training during the week and try and do my long runs on the weekends. It's a start.

First step is the hardest. Good luck and good day! now your are in it.

[musclegym2]

Good run felt strong today. 5k by my self first mile 5:50 I have to learn to keep this pace. Felt exhausting but I also end on a hill(that's my excuse of the day) 19:30 then a run with the kids 5k more like a walking jogging cool down but it was a nice showing. More kids there today as the race gets closer. Got about 50 kids signed on for the thanksgiving day race. We will be lookin good.
Great day here 45-50 sunny beautiful. God has been handing us some serious blessings. Amen!
Everybody have a great day.
Long run tomorrow. If anyone has a chance check out billy mils running of the 10000 m at the Tokyo Olympics. And his story leading to his gold medal very inspirational and what a goal setter. Very cool....Pre has a couple of sweet races on u tube as well what an a** kicker he was!
That's all!

[dbx]

Originally Posted by baker

Well I started my little running program today. I did a treadmill 5K in 36:37. I'm going to add timed miles to my training during the week and try and do my long runs on the weekends. It's a start.

Welcome to the dark side, Baker . A 5k is a 5K, so...good job!

Originally Posted by musclegym2

Good run felt strong today. 5k by my self first mile 5:50 I have to learn to keep this pace. Felt exhausting but I also end on a hill(that's my excuse of the day) 19:30 then a run with the kids 5k more like a walking jogging cool down but it was a nice showing. More kids there today as the race gets closer. Got about 50 kids signed on for the thanksgiving day race. We will be lookin good.
Great day here 45-50 sunny beautiful. God has been handing us some serious blessings. Amen!
Everybody have a great day.
Long run tomorrow. If anyone has a chance check out billy mils running of the 10000 m at the Tokyo Olympics. And his story leading to his gold medal very inspirational and what a goal setter. Very cool....Pre has a couple of sweet races on u tube as well what an a** kicker he was!
That's all!

I wanna run like you when I grow up . But I think the chances of being that fast passed me by after the first of 3.5 decades of smoking .

Ran with my 19yr old this morning. He does well to be patient with my pace. Especially this new, current slow pace. I made it to about 2.75mi before having to stop and walk. Whenever I do this once, I'm screwed, so we picked up the pace between multiple walk sessions, which is kinda nice....considering the overall failure, lol.

Distance - 4.4 Miles
Time - 45:07 (16 seconds better than Thur's run that had no stops)
Pace - 10:15 (year's second slowest run....geez...)
153/176
795
49*/77%H (temp went from 41* @ 8:30AM to 60* by 10AM)

The HRM is telling me something; my BP is higher than normal. Need to check diet . Glad to get a run in though! Enjoy your Saturdays........

[BC02]

6 miles/1 hr 26 sec
wont be able to do disneyworld half, but planning on doing the hawaii half next yr

[snoack]

Originally Posted by BC02

6 miles/1 hr 26 sec
wont be able to do disneyworld half, but planning on doing the hawaii half next yr

a tick over a 10 minute pace. Nothing wrong with that at that distance.

So, Friday I was playing around with mapmyrun.com, laying out some out-and-back routes, and I came up with a asskicking 7.25 mile route yesterday (which I've already laid out pieces that would enable me to take it, instages, all the way up to 10 miles). So, I ran it yesterday...

...even tougher then I thought it was going to be. Don't think there was more then a half mile of flat ground the entire course. Pretty much all up and down hill. Could absolutely not be any better if I tried. If I can get this route down I can run pretty much anything.

[dbx]

Originally Posted by snoack

So, I ran it yesterday...

...even tougher then I thought it was going to be.

And....? Time? Non-stop? And details?

[snoack]

Originally Posted by dbx

And....? Time? Non-stop? And details?

time was long. Was not non-stop (1 minute break at 2 miles, another at the halfway point, 1 more at the 5 mile mark). A few stretches of granddaddy stepping. This was kind of a "feeling out" for this particular course, hope to run it better next time around.

as far as details are concerned-

LOTS of hills...I mean LOTS. I knew it was going to be hilly but I really had no idea how much so.

This was really good because this is a course that, if I run it regularly, will be tremendous for training. At 5 miles I have a long uphill, a short downhill, and another even longer uphill. The best part is that at ~ 6 1/4 miles, I have a 1/2 mile down hill which leads into a 1/2 mile flat to finish out. This is the most challenging run course that I've ever run, I feel very confident in saying that.

[dbx]

Originally Posted by snoack

time was long. Was not non-stop (1 minute break at 2 miles, another at the halfway point, 1 more at the 5 mile mark). A few stretches of granddaddy stepping. This was kind of a "feeling out" for this particular course, hope to run it better next time around.

This ^ is the kind of stuff that I find most interesting to contrast. Big difference between running 7+ miles non-stop as opposed to with stops. And truly, it's not just me holding you "accountable" as much as it's getting psyched myself from seeing someone progress....as well as being more in touch with "where you are are" in your game.

Originally Posted by snoack

as far as details are concerned-

LOTS of hills...I mean LOTS. I knew it was going to be hilly but I really had no idea how much so.

This was really good because this is a course that, if I run it regularly, will be tremendous for training. At 5 miles I have a long uphill, a short downhill, and another even longer uphill. The best part is that at ~ 6 1/4 miles, I have a 1/2 mile down hill which leads into a 1/2 mile flat to finish out. This is the most challenging run course that I've ever run, I feel very confident in saying that.

A course like that will definitely build character . But don't forget about some of Higdon's warnings about running hills too frequently. At least, I seem to recall him warning against it. Having said that, I run the same course all the time . My normal 4.4 run on that country road has me running hills and general inclines a good bit too. Of course, since it's out/back, it works both ways....but still kills me. I was telling my son on Sat that I'd like to see what kind of pace I could run for a 5K on a relatively flat surface. I might be able to hold an 8min pace...or barely sub 8...maybe .

Today is Leg Day for me. It's go time........

[snoack]

Originally Posted by dbx

This ^ is the kind of stuff that I find most interesting to contrast. Big difference between running 7+ miles non-stop as opposed to with stops. And truly, it's not just me holding you "accountable" as much as it's getting psyched myself from seeing someone progress....as well as being more in touch with "where you are are" in your game.



A course like that will definitely build character . But don't forget about some of Higdon's warnings about running hills too frequently. At least, I seem to recall him warning against it. Having said that, I run the same course all the time . My normal 4.4 run on that country road has me running hills and general inclines a good bit too. Of course, since it's out/back, it works both ways....but still kills me. I was telling my son on Sat that I'd like to see what kind of pace I could run for a 5K on a relatively flat surface. I might be able to hold an 8min pace...or barely sub 8...maybe .

Today is Leg Day for me. It's go time........

This is interesting, because right now I'm debating running the first 2 miles of this coure out-and-back 1x per week in addition to the long run on Saturday. Got another one I'm thinking about for that as weel that wouldn't be as hilly.