SOSH Running Dogs

[BleacherFan]

QUOTE (underhandtofirst @ May 15 2009, 04:09 PM) index.php?act=findpost&pid=2293534
Has anybody heard anything positive or negative about the Manchester City Marathon that's run on 11/1? It looks pretty small and there is talk about a climb to the top of Manchester during the race. I have no idea what that entails.


I have heard it is a tough little course.
QUOTE
Or how about Philly on 11/22? I cant see the course profile. It is a bigger race, do they have corrals or do you just have to line up an hour before?

I'm still doing only easy running which is making me a bit nervous about building up for mid October. The extra couple weeks would probably help.


I wouldn't sweat it too much, you have 4.5 solid months of training ahead of you: May, June, July, August, September.... I have heard that Philly is a little up and down, but I wouldn't put either of these in the same category of Baystate.

 

[BleacherFan]

So, its been a few weeks since I started training with my new partner - the Garmin 305 - some thoughts:

* Very happy with the way it fits - I figured it would be bulky when I first saw it but the nice strap fits my puny wrist also
* Happy with the GPS performance - I started using it in some very heavy cloud cover but it had no problems sync-ing up - far cry from my old Timex
* The info on the watch for workouts is great -per split HR/pace data and it even has a decent grayscale of the route ofthe workout. Obviously the Native windows app has a lot more features (export to Google maps, elevation) but the watch info is nice
* Two minor quirks - 1) I can't see to display the current time either before/during/after a workout - at all 2) No timer from what I can find for stretching

I'm not sold on the accuracy when running on a track - I did a fartlek this week on the track (10x 90 second on / 90 second off) and my average pace on was 4:53. Either this is a little off or I have found myself in great shape after Boston.

I have my first team workout this week so we'll see if that continues...

 

[rbeaud]

QUOTE (BleacherFan @ May 16 2009, 08:03 AM) index.php?act=findpost&pid=2295449
So, its been a few weeks since I started training with my new partner - the Garmin 305 - some thoughts:

* Very happy with the way it fits - I figured it would be bulky when I first saw it but the nice strap fits my puny wrist also
* Happy with the GPS performance - I started using it in some very heavy cloud cover but it had no problems sync-ing up - far cry from my old Timex
* The info on the watch for workouts is great -per split HR/pace data and it even has a decent grayscale of the route ofthe workout. Obviously the Native windows app has a lot more features (export to Google maps, elevation) but the watch info is nice
* Two minor quirks - 1) I can't see to display the current time either before/during/after a workout - at all 2) No timer from what I can find for stretching

I'm not sold on the accuracy when running on a track - I did a fartlek this week on the track (10x 90 second on / 90 second off) and my average pace on was 4:53. Either this is a little off or I have found myself in great shape after Boston.

I have my first team workout this week so we'll see if that continues...


Glad you have enjoyed the new toy! When you first see it, the size certainly makes one think it will be a problem during runs. It took me less than one run to get acclimated. I've not tried exporting to a PC, so it's good to hear you like the features. May have to give this a try soon. I've always toggled the "mode" button to get time of day as this doesn't seem to be a display option. You could have a lap of zero miles to time your stretching I guess?

Based on the several races I've run, the Garmin has been accurate enough for me. Differences were either slight (1 sec/mile) or none (matched up w/ official timing). What is your on/off speed? I've found that even with the least smoothing, it takes from a few seconds for a change of seconds/mile to nearly 20 seconds for a change from running pace to rest pace when performing intervals.

Mine has finally gone international as I brought it with me to Bristol. It doesn't seem to mind running on the "wrong" side of the road Even got the local running shop to charge it for me as I left my charge base at home.

 

[rbeaud]

I had a few hours to kill over the weekend and so visited the local running shop. Walked out with a pair of Saucony racing flats, Type A2 (7 oz advertised). How long should I expect a set of flats to last? I've been replacing my regular shoes at 400 miles or so and that has worked for me (almost time for a new set of those as well).

I plan to try these out on the treadmill tonight with a simulated 5k. The choice was between the Saucony or Asics with a bit of stability (I am a pronator). The Saucony "felt" better on a quick treadmill checkout at the shop. I'm thinking (hoping really) that for a dedicated racing shoe the lack of stability won't be a factor.

 

[BleacherFan]

QUOTE (rbeaud @ May 18 2009, 05:22 AM) index.php?act=findpost&pid=2299650
I had a few hours to kill over the weekend and so visited the local running shop. Walked out with a pair of Saucony racing flats, Type A2 (7 oz advertised). How long should I expect a set of flats to last? I've been replacing my regular shoes at 400 miles or so and that has worked for me (almost time for a new set of those as well).

I use the A2 for anything up to a half marathon - I've found it to be a great shoe. How often it will last is dependent on the individual - build and stride I would imagine. I'm kind of lucky since I have a pretty neutral gait and I'm a little light (142-144) so I'm hoping to get 400 miles on them. I think 400 miles is a good number to aim for. The surface will depend a lot also - between races I will only be using mine on rubberized tracks so it won't get the wear and tear from the asphalt.
QUOTE
I plan to try these out on the treadmill tonight with a simulated 5k. The choice was between the Saucony or Asics with a bit of stability (I am a pronator). The Saucony "felt" better on a quick treadmill checkout at the shop. I'm thinking (hoping really) that for a dedicated racing shoe the lack of stability won't be a factor.


I find the lack of stability for any races up to a half will be sufficient. They key to shoes, in my opinion, is in the training shoes. Since I started testing shoes with Reebok I am very impressed with the durability of these shoes! I think when you're out there training 5+ days a week you need something to protect your feet.

 

[underhandtofirst]

QUOTE (rbeaud @ May 18 2009, 05:22 AM) index.php?act=findpost&pid=2299650
I had a few hours to kill over the weekend and so visited the local running shop. Walked out with a pair of Saucony racing flats, Type A2 (7 oz advertised). How long should I expect a set of flats to last? I've been replacing my regular shoes at 400 miles or so and that has worked for me (almost time for a new set of those as well).

I plan to try these out on the treadmill tonight with a simulated 5k. The choice was between the Saucony or Asics with a bit of stability (I am a pronator). The Saucony "felt" better on a quick treadmill checkout at the shop. I'm thinking (hoping really) that for a dedicated racing shoe the lack of stability won't be a factor.


You're going to take them out of the box and try a time trial?

Even road racing flats I can't wear because I'm near 180. The lightest I've been able to wear is around 11 oz. Flats for me are show boxes for Dave .

Some I've worn
NB 901 (10.9oz)
NB 893 (11 oz) my current "flats"

The 901 lasted for 300 miles for me, which was probably pushing it a little. I wore these for all distances, although for my marathon I had some problems.

 

[GregHarris]

QUOTE (BleacherFan @ May 16 2009, 08:03 AM) index.php?act=findpost&pid=2295449
So, its been a few weeks since I started training with my new partner - the Garmin 305 - some thoughts:

* Very happy with the way it fits - I figured it would be bulky when I first saw it but the nice strap fits my puny wrist also
* Happy with the GPS performance - I started using it in some very heavy cloud cover but it had no problems sync-ing up - far cry from my old Timex
* The info on the watch for workouts is great -per split HR/pace data and it even has a decent grayscale of the route ofthe workout. Obviously the Native windows app has a lot more features (export to Google maps, elevation) but the watch info is nice
* Two minor quirks - 1) I can't see to display the current time either before/during/after a workout - at all 2) No timer from what I can find for stretching

I'm not sold on the accuracy when running on a track - I did a fartlek this week on the track (10x 90 second on / 90 second off) and my average pace on was 4:53. Either this is a little off or I have found myself in great shape after Boston.

I have my first team workout this week so we'll see if that continues...


Track accuracy is pretty dodgy. I run on two tracks regularly, one at home and one near work. The 305 seems not to handle the curves very well as it measures point to point. I find that it measures about one tenth of a mile longer per mile then it should.

How does the Tabata type workout do for you? I thinking of trying it out on days when I do not have the time for a full tempo run.


Edit: Anyone running the Hyannis Half on Sunday? I'll be there... assuming my ankle feels up to it.

 

[rbeaud]

QUOTE (underhandtofirst @ May 18 2009, 01:07 PM) index.php?act=findpost&pid=2300058
You're going to take them out of the box and try a time trial?

Even road racing flats I can't wear because I'm near 180. The lightest I've been able to wear is around 11 oz. Flats for me are show boxes for Dave .

Some I've worn
NB 901 (10.9oz)
NB 893 (11 oz) my current "flats"

The 901 lasted for 300 miles for me, which was probably pushing it a little. I wore these for all distances, although for my marathon I had some problems.


You may have noticed I am a little over enthusiastic sometimes. I believe we're about the same build (5'10"-ish, 17x-ish), hopefully my results are better than yours. The 5k on the treadmill was fine when all was said and done...other than slapping the STOP button about four times and having to restart. These feel lighter than my all time favorite LL Bean winter slippers! I can't imagine something like the Nike Mayfly (the onlyl one where they are honest about the life - I can't stand their quality anymore).

My current shoes are Asics GT-2130/2140 and they probably run in 11.x oz. They seem to do well by me with over 1000M on several pairs to date. Ran 12M today, passing under the Clifton Suspension (Brunel) Bridge, Bristol, UK. If you are a geeky engineer such as myself, Brunel is a qeek's geek. The bridge is cool regardless, though I didn't take the opportunity to run across it as I wanted.

 

[rbeaud]

QUOTE (BleacherFan @ May 18 2009, 10:30 AM) index.php?act=findpost&pid=2299802
I use the A2 for anything up to a half marathon - I've found it to be a great shoe. How often it will last is dependent on the individual - build and stride I would imagine. I'm kind of lucky since I have a pretty neutral gait and I'm a little light (142-144) so I'm hoping to get 400 miles on them. I think 400 miles is a good number to aim for. The surface will depend a lot also - between races I will only be using mine on rubberized tracks so it won't get the wear and tear from the asphalt.


I find the lack of stability for any races up to a half will be sufficient. They key to shoes, in my opinion, is in the training shoes. Since I started testing shoes with Reebok I am very impressed with the durability of these shoes! I think when you're out there training 5+ days a week you need something to protect your feet.


I'll probably just reserve these for races, 5k - 5M is what I've been running so far. Maybe a tempo run or something fast as race day approaches. With my typical trainer, I can see the crease develop as the heel deforms. How do you spot a tired race shoe? There's not a whole lot to crush on this A2.

 

[BleacherFan]

Well, my formal 2009 track season started last night. Lots of nerves since I would be running with people faster than myself so I was looking not to embarrass myself. I feel my fitness is good coming off Boston even though this 'knot' in my upper hammy/ass ain't getting too much better. We started with a 3 mile warmup and then jumped into 800's with about 3minutes of rest (400 in between)

2:30,27,26,27,26,26 - Basically a 2:27 average

Happy with the effort and even stayed closer to the front than I thought I would have. To be honest my lungs started to go the last couple but my legs kept me going - a good sign for me. When I am not in good shape, my legs usually fall apart on me and my form fails me. I felt strong enough to keep it together and to 'tread water' the last few reps.

It's amazing how much better track is with a group - long runs you can zone out by yourself but you really need to stay focused with track and having people around you helps.

Now to just keep with it

 

[BleacherFan]

QUOTE (GregHarris @ May 18 2009, 01:41 PM) index.php?act=findpost&pid=2300122
Track accuracy is pretty dodgy. I run on two tracks regularly, one at home and one near work. The 305 seems not to handle the curves very well as it measures point to point. I find that it measures about one tenth of a mile longer per mile then it should.

How does the Tabata type workout do for you? I thinking of trying it out on days when I do not have the time for a full tempo run.


Edit: Anyone running the Hyannis Half on Sunday? I'll be there... assuming my ankle feels up to it.


Good luck on Sunday. I waited until I did this workout a second time before I reserved judgment

I like this type of run and will be trying to incorporate it into my weekly regime. I will be trying to do two workouts a week (track intervals on Tuesdays) and this on Friday. I also need to learn to go a little slower on my non workout days. Today I did this on the roads in Arlington/Winchester around one of the Mystic Lakes. You're right about the Garmin estimation I think - today I did the same ( 10x 90on/90off) as last time and I had an average of 5:24 pace for the on (slowly getting faster - first one was slowest at 5:45 and closed with 5:19,5:20,5:06,5:28).

The whole time I felt in control and the legs felt loose. The lungs will come around

The nice thing is that my HR was pretty much the same through all 10 fast intervals - always topping out at 175 and never getting below 160 on the slow intervals


Also, I find that the top of the shoe on my racers start to go when the mileage gets up there. There seems to be no more rigidness and more prone to turning an ankle.

 

[Marceline]

Ran another 5k this morning and finished in 25:50, shaving nearly 2 minutes off my personal best.

I attribute the improvement to better form which I started focusing on over the last 1-2 weeks. Taking shorter strides and keeping my head up so I stay more upright and don't slouch. Not wasting movement really makes a big difference.

I think I was able to put forth a bit more overall effort as well. Previously in a 5k I would start off slow and pick up the pace over the last 1 or 1.5 miles. This time ran splits of 7:55, 8:30, 8:35 over the first 3 miles and pushing a bit harder in the beginning definitely helped, although I would have probably done better if the first mile was 15-20 seconds slower.

5k time has gone from 32:40 (Feb) -> 31:11 (Mar) -> 27:40 (Apr) -> 25:50

 

[rbeaud]

QUOTE (Joe Sixpack @ May 25 2009, 01:00 AM) index.php?act=findpost&pid=2312673
Ran another 5k this morning and finished in 25:50, shaving nearly 2 minutes off my personal best.

I attribute the improvement to better form which I started focusing on over the last 1-2 weeks. Taking shorter strides and keeping my head up so I stay more upright and don't slouch. Not wasting movement really makes a big difference.

I think I was able to put forth a bit more overall effort as well. Previously in a 5k I would start off slow and pick up the pace over the last 1 or 1.5 miles. This time ran splits of 7:55, 8:30, 8:35 over the first 3 miles and pushing a bit harder in the beginning definitely helped, although I would have probably done better if the first mile was 15-20 seconds slower.

5k time has gone from 32:40 (Feb) -> 31:11 (Mar) -> 27:40 (Apr) -> 25:50


Very nice! A fairly substantial improvement over the past few months. I'm sure the success will engergize you to continue the progress.

Cheers,

Roland

 

[underhandtofirst]

QUOTE (Joe Sixpack @ May 25 2009, 01:00 AM) index.php?act=findpost&pid=2312673
Ran another 5k this morning and finished in 25:50, shaving nearly 2 minutes off my personal best.

I attribute the improvement to better form which I started focusing on over the last 1-2 weeks. Taking shorter strides and keeping my head up so I stay more upright and don't slouch. Not wasting movement really makes a big difference.

I think I was able to put forth a bit more overall effort as well. Previously in a 5k I would start off slow and pick up the pace over the last 1 or 1.5 miles. This time ran splits of 7:55, 8:30, 8:35 over the first 3 miles and pushing a bit harder in the beginning definitely helped, although I would have probably done better if the first mile was 15-20 seconds slower.

5k time has gone from 32:40 (Feb) -> 31:11 (Mar) -> 27:40 (Apr) -> 25:50


Sorry it took so long to respond, but great work! Once you even up those splits you'll really be cooking. Easier said than done because I ran similar differences in my last 5k on a flat course. With those improvements it must feel like you're flying now.

 

[underhandtofirst]

Checking in for the first time in a while. I'm just about out of the wood with my IT band issue that flared up in late April. The last two weeks I've run 30+ miles with a long run of 10+ and came through feeling good. To get through the injury I backed off to 20 mpw and slowed my average pace to about 1 min over marathon pace (or about 2 mins over 5k pace). I alternated being road workouts and the treadmill. I picked the flatest routes I could find, and in some cases I drove to flat sections of road just to be safe. In order to get to 20 miles some weeks I'd do 3 miles in the morning then another 3 at night on the treadmill just to keep the stress down.

On Saturday I ran 10 miles over some rolling hills without any issues. I can feel some tightness, but it is never pain. Sunday I did 7 miles over some more hills and felt good. I've started adding some strides in the middle of the runs. These are 4-8 20-30 second runs at about mile pace, with a minute or so recovery to make sure I'm not straining at all. A couple more weeks of this as I increase the miles to 40.

This summer I'm only targeting a peak of 50 mpw. I had planned on 60, but the setbacks prevented me from building an adequate base to reach that number.

I'm running the corporate challenge in Boston in late June which will give me an idea where I stand, but that's usually too crowded to really run normally. Last year for the 3 miles I ran splits of 7:31 (173), 6:44 (183), 6:12 (187). HR number in parentheses.

 

[BleacherFan]

QUOTE (underhandtofirst @ Jun 1 2009, 12:16 PM) index.php?act=findpost&pid=2326277
I'm running the corporate challenge in Boston in late June which will give me an idea where I stand, but that's usually too crowded to really run normally. Last year for the 3 miles I ran splits of 7:31 (173), 6:44 (183), 6:12 (187). HR number in parentheses.


Nice to see you got the ITB in check. Both my hammies (up near my arse) are real sore. Normal hammy stretches yield no problems but bending over when the knee is bent - not good. I think I need a good deep massage - it really hasn;t been right since Boston...

That being said, I'm still doing workouts and just did my final one before the 5k Rhody Grand Prix this sunday - we did 800(2:25),800(2:26),400(71),400(71),800(2:24),400(70),400(71),800(2:26). Not an easy workout - was glad it was done and I really think I can break 16 this weekend with some easy mileage and weather cooperation...

Dave

 

[WinRemmerswaal]

So I've been lurking in this thread for a few months now getting some motivation from you guys - some impressive runners here. I've been working on improving my running the past few months and suspect I would benefit from some tips on training and approach.

The basics: have been an intermittent runner throughout my 30's, sometimes doing a few miles 2-3 times per week but would always slide into several month periods of not running at all. A few phases of running more regularly, a few years ago ran the Falmouth 7M road race in August and had fun but then stopped for 6+ months. Ran a 5K on Thanksgiving and finished in 22:55 which really felt like a struggle and I decided that I should actually try to build up mileage and get into better shape. Used the Runners World website to make a training schedule right after that and I have been building my mileage up slowly, had a three week setback in Feb when I got a terrible bronchitis, but once I recovered I stepped back a few weeks in my schedule and resumed. Got a new treadmill and used it most of the winter (watched the first 2+ seasons of Heroes, entertaining but dumb) until the weather got decent, have been running outside the past month+ and am feeling good. The past couple of weeks have had some good runs, last week did about 6.1 miles at a 7:21 pace and this weekend for my long run I did 10 miles at 8:08 pace and felt pretty strong for most of it, dragged a bit the last mile. Have been doing 20-23 miles per week as per the schedule I made and am mostly sticking with it, definitely have never sustained a program like this before.

So I'm signed up for a 10K on Sunday, no specific time goal, just want to feel strong throughout. After that I'll be trying to figure out a running schedule for the summer. Will be interested to get tips from some of the experienced runners here on making a training schedule, things like how fast or slow to build up miles and especially on how to design workouts, I've done a few runs in this current program with 800 meter intervals or tempo runs, but don't have much experience with it. Have not decided if I want to train for longer races or just run the occasional 5K or 10K, or just try to keep myself in good shape, remains to be seen.

 

[underhandtofirst]

QUOTE (WinRemmerswaal @ Jun 3 2009, 04:25 PM) index.php?act=findpost&pid=2330491
So I've been lurking in this thread for a few months now getting some motivation from you guys - some impressive runners here. I've been working on improving my running the past few months and suspect I would benefit from some tips on training and approach.

The basics: have been an intermittent runner throughout my 30's, sometimes doing a few miles 2-3 times per week but would always slide into several month periods of not running at all. A few phases of running more regularly, a few years ago ran the Falmouth 7M road race in August and had fun but then stopped for 6+ months. Ran a 5K on Thanksgiving and finished in 22:55 which really felt like a struggle and I decided that I should actually try to build up mileage and get into better shape. Used the Runners World website to make a training schedule right after that and I have been building my mileage up slowly, had a three week setback in Feb when I got a terrible bronchitis, but once I recovered I stepped back a few weeks in my schedule and resumed. Got a new treadmill and used it most of the winter (watched the first 2+ seasons of Heroes, entertaining but dumb) until the weather got decent, have been running outside the past month+ and am feeling good. The past couple of weeks have had some good runs, last week did about 6.1 miles at a 7:21 pace and this weekend for my long run I did 10 miles at 8:08 pace and felt pretty strong for most of it, dragged a bit the last mile. Have been doing 20-23 miles per week as per the schedule I made and am mostly sticking with it, definitely have never sustained a program like this before.

So I'm signed up for a 10K on Sunday, no specific time goal, just want to feel strong throughout. After that I'll be trying to figure out a running schedule for the summer. Will be interested to get tips from some of the experienced runners here on making a training schedule, things like how fast or slow to build up miles and especially on how to design workouts, I've done a few runs in this current program with 800 meter intervals or tempo runs, but don't have much experience with it. Have not decided if I want to train for longer races or just run the occasional 5K or 10K, or just try to keep myself in good shape, remains to be seen.


Couple things. You've really improved if you ran a sub 23 5k in Nov then just ran 6+ @ 7:21 pace. That's the same exact pace, but you ran twice as long. And then a 10 miler at 8+ pace is solid if it was a comfortable run. Do you have a heart rate monitor so you can check your effort level? can you talk at 7:21 pace or 8:08 pace?

Based on your 6+ miles the other day you would probably be looking at sub 45 for your 10k at the very least. Well, as long as the hills are similar.

I've never built my own program. I usually get one from various sites and modify it for various mileage goals. For example, I keep the main workouts the same but add or subtract to the easy runs during the week to raise or lower the miles. I've used Hal Higdon, Runners World, Pete Pftizinger for marathons. I'm currently using Jack daniels's marathon program. In his book he has plans for other distances and programs for general fitness based on your experience level and time commitment. I like his simple approach so far. if you can run a good race this Sunday his program will lay out distances and paces for all your workouts. By good race I mean representative of your current fitness level, not necessarily 1st place in the race.

I used the Runner's World program for a 10k a few years ago and I dont know if it was the course or what, but I underperformed in the race. The program may not have helped me improve in areas I needed to or I didnt run the workouts correctly. Often I do workouts too fast. This year I'm trying to slow down for the easy workouts so I'll be ready for the important interval and race pace workouts.

 

[WinRemmerswaal]

Thanks for the reply
I have a heart rate monitor (wife got it for me years ago when I said I was going to get serious about exercising but didn't), may be able to dig it up but bet the batteries would be dead. I doubt I could carry on a conversation when running in the mid-7's, on that long run I probably would have been OK for about the first 7 miles, then was dragging. I think learning to do slow runs to build mileage is something I need to work on. That was a good thing about starting the runner's world program on a treadmill in the winter, a lot of the early weeks had 2-5 mile runs at 9 per mile or high 8's so I would put something on the tv and just go at that pace, have never been in the habit of running that slow but I think doing it all winter is what let me build up a base. On the road I am not very good at modulating my speed - I was happy that I did the 10 miles at 8:08 but I was meaning to be at more like 8:30. Suspect I just need to do it a lot to get the hang of it.

 

[rbeaud]

I haven't raced for over two months now and it seems to be affecting my running. What I mean by that is it's been hard to get out and log the miles without a target. Three weeks ago I had 40+ miles and last week 24 miles because it was easy to pass on a run here and there. So I thought it might help to focus myself by setting a goal. I'm turning 40 in October and would like to see a sub 18 min 5k before I leave my 30's. There...I've written it, "you" know about it, so I'll have to do it! Though I have to figure out how to do this without creating a grueling training schedule. No doubt others have three active kids and a PTA mom wife. All the same, it got a little crazy trying to hit my training schedule...the wife thought I was nuts when I went out in a snow squall because that was my long run day. So I need to get faster without training like a madman...

The New Haven Road Race is advertised as a flat, record setting course. Seems like a good race on which to set my sights for this PR. A smaller race would have been nicer though so a trophy might be in the cards with my PR There are enough races between now and then where it should be possible to race a 5k once/mo though I need to work out the logistics (get SWMBO to agree!). FWIW, my last 5k was 19:11 on a hilly course, oddly enough also in New Haven. I'll be hoping to stay in the 40M/wk 5 days/wk range and include (add really) tempo runs or maybe progression runs a la McMillan.

Cheers,

Roland

 

[underhandtofirst]

I'm about to enter the Garmin world. My current Ironman watch works fine, but my dog has chewed through the HR strap and is barely hanging together with duct tape. It still works, but I thought it was a decent time to make the leap. Basically, I talked to my wife and I ordered it and it will be Father's Day present. I'm getting the 405CX, and it is currently on preorder on amazon.com. I read it is supposed to be released today. There;s a $50 rebate on this watch this month and Amazon is running a promotion that gives you a free Forerunner 50 with heart rate for free with any 405 watch. I actually ran with the 50 this morning and it was pretty neat to see the graph of my heart rate throughout the run. It even uploaded wirelessly to my laptop. Sweet. Looking forward to trying out the GPS later this month.

 

[BleacherFan]

QUOTE (underhandtofirst @ Jun 10 2009, 03:28 PM) index.php?act=findpost&pid=2345396
I'm about to enter the Garmin world.


The Garmin bug is contagious

Long time since I last posted - I hopefully hit rock bottom last Sunday at the 5k Grand Prix. I stunk up the joint with a 16:30 at Rhody - I think I made the mistake of starting too conservative and it was tough trying to ratchet down another gear or 2. It was the worst GP finish in a long time for me. It was especially upsetting considering the 3 great workouts I was coming off from to start the season.

For me this week, there was no track with the team. I chose a 8 x .6 mile fartlek with 90 seconds recovery - average pace was 5:21 ( extra pissed considering two days before I could barely muster 5:19 pace for 3 miles).

Today I did hills on the treadmill as a HR workout with the Garmin. I did 4 miles - .25 mile uphill @ 10% grade @ 8:00 pace and then .25 mile recovery. Average HR for the whole workout was 158 with a max of 181 - felt good but tired.


I got my first comp for a race this coming Thursday in Quincy but considering its' two days after my workout who knows how I'll do. It will probably turn into a tempo run.

Dave

 

[BleacherFan]

I guess running is like being a closer - you need to have a really short memory and focus on your next appearance...

This week's workout went surprisingly well - maybe it was because I expected to run like crap. We did 800,1200,800,1600,800,1200 - all with 400 rest and my pace was just about 5:04 with the mile being run at 5:01. A few times I tried to rein my pace since I tend to go out too quickly with intervals.

This morning's run went really easy given the 12 hour turnaround and I hope to race well tomorrow. If I start out like crap or start feeling the hammy start to go, I call it a day, slow down and call it a tempo run.

Garmin question for you folks: Is there some way to have it auto-split and not beep? I've tried setting the alerts to 'off' but it still beeps when I have AutoLap enabled.

Thanks

 

[Frisbetarian]

I keep reading everything in here, although I rarely post, and have to say that you vatos are damn impressive - I love your passion, and remember it so well.

I've actually ramped up my running this spring and summer, as my son's dog, an 80 pound malamute/ridgeback/pitbull/mutt mix loves to run in the woods. Thus, I am now a trail runner and even got a pair of Brooks Cascadia trail running shoes for Father's Day. I'm running, injury free (knock wood), 4-5 days a week for 40+ miles and am also mountain biking once or twice a week - and the mutt runs beside with me on the bike, too - for around 2 hours each time out. I'm feeling so good that I'm considering my first race in years, maybe a duathalon with the mtn bike in Lynn. I wish I could find one of those pump and run races where you bench your body weight and get some amount of time off your race for each rep you complete, but these are non-existent in the north east.

Eh, I probably wouldn't do it anyway, and doubt I'll race in Lynn either. I've had such success with the no compete, no watch, run because you love it formula that I'll almost certainly stick with it. But I am dying to know how fast my miles on the fire roads are, and what I could run on the streets. I feel fast.

Unrelated, but why haven't any of you pendejos recommended Roland for membership? Seems like a bright guy and good writer to me.

Keep running guys, but remember why you do it. This is supposed to be fun, and if it's not you should change your routine. Stay healthy and enjoy yourselves. You guys are inspiring.

 

[underhandtofirst]

Running my first race since Feb tonight, the annual Corporate Challenge in Boston. It's 3.5 miles along with 12,000+ runners which means a LOT of clogged roads. It has been a steady diet of 8:20-8:35 miles so we'll see how I hold up. I've increased my weekly mileage to 40 the last week after being in the mid 30s for a month. I'm not really sure how I'll do because I've only run one workout in the last 10 weeks faster than 8 minute mile pace. My 5k pace is < 6:30 and marathon pace is ~7:35. My biggest concern tonight it pacing. I havent done anything fast so I'll have to get a little lucky dialing in the correct pace.

Last night I did my first run with the new Garmin 405cx. Pretty nifty, although it underestimated my distance by about 3%. I think it may have lost contact for short periods of time as most of the run was dead on, but I had a couple small sections at 20min/mi pace.

The 405 is a little bigger than a normal wristwatch. I also have to try out the second band because the one it comes with is a little thick. I've got a better chance of pulling my arm off than getting the watch off my wrist with the way it hooks on!

 

[underhandtofirst]

QUOTE (rbeaud @ Jun 7 2009, 10:25 PM) index.php?act=findpost&pid=2339909
I haven't raced for over two months now and it seems to be affecting my running. What I mean by that is it's been hard to get out and log the miles without a target. Three weeks ago I had 40+ miles and last week 24 miles because it was easy to pass on a run here and there. So I thought it might help to focus myself by setting a goal. I'm turning 40 in October and would like to see a sub 18 min 5k before I leave my 30's. There...I've written it, "you" know about it, so I'll have to do it! Though I have to figure out how to do this without creating a grueling training schedule. No doubt others have three active kids and a PTA mom wife. All the same, it got a little crazy trying to hit my training schedule...the wife thought I was nuts when I went out in a snow squall because that was my long run day. So I need to get faster without training like a madman...

The New Haven Road Race is advertised as a flat, record setting course. Seems like a good race on which to set my sights for this PR. A smaller race would have been nicer though so a trophy might be in the cards with my PR There are enough races between now and then where it should be possible to race a 5k once/mo though I need to work out the logistics (get SWMBO to agree!). FWIW, my last 5k was 19:11 on a hilly course, oddly enough also in New Haven. I'll be hoping to stay in the 40M/wk 5 days/wk range and include (add really) tempo runs or maybe progression runs a la McMillan.

Cheers,

Roland


I hear you on not having raced. I like having a race to shoot for to help focus my training and have a goal to shoot for. Seeing improvement in race results and general running helps get me out there.

QUOTE (BleacherFan @ Jun 12 2009, 08:31 PM) index.php?act=findpost&pid=2354145
The Garmin bug is contagious

Long time since I last posted - I hopefully hit rock bottom last Sunday at the 5k Grand Prix. I stunk up the joint with a 16:30 at Rhody - I think I made the mistake of starting too conservative and it was tough trying to ratchet down another gear or 2. It was the worst GP finish in a long time for me. It was especially upsetting considering the 3 great workouts I was coming off from to start the season.

For me this week, there was no track with the team. I chose a 8 x .6 mile fartlek with 90 seconds recovery - average pace was 5:21 ( extra pissed considering two days before I could barely muster 5:19 pace for 3 miles).

Today I did hills on the treadmill as a HR workout with the Garmin. I did 4 miles - .25 mile uphill @ 10% grade @ 8:00 pace and then .25 mile recovery. Average HR for the whole workout was 158 with a max of 181 - felt good but tired.


I got my first comp for a race this coming Thursday in Quincy but considering its' two days after my workout who knows how I'll do. It will probably turn into a tempo run.

Dave


Where do you do the track workouts? How big is the group? That sounds like a nice way to get some of those tougher workouts in.

Are you running in the John Carson 2 miler on 7/4? I'll be in the race, but way in the back with my kids.

QUOTE (Frisbetarian @ Jun 23 2009, 06:07 PM) index.php?act=findpost&pid=2375778
I keep reading everything in here, although I rarely post, and have to say that you vatos are damn impressive - I love your passion, and remember it so well.

I've actually ramped up my running this spring and summer, as my son's dog, an 80 pound malamute/ridgeback/pitbull/mutt mix loves to run in the woods. Thus, I am now a trail runner and even got a pair of Brooks Cascadia trail running shoes for Father's Day. I'm running, injury free (knock wood), 4-5 days a week for 40+ miles and am also mountain biking once or twice a week - and the mutt runs beside with me on the bike, too - for around 2 hours each time out. I'm feeling so good that I'm considering my first race in years, maybe a duathalon with the mtn bike in Lynn. I wish I could find one of those pump and run races where you bench your body weight and get some amount of time off your race for each rep you complete, but these are non-existent in the north east.

Eh, I probably wouldn't do it anyway, and doubt I'll race in Lynn either. I've had such success with the no compete, no watch, run because you love it formula that I'll almost certainly stick with it. But I am dying to know how fast my miles on the fire roads are, and what I could run on the streets. I feel fast.

Unrelated, but why haven't any of you pendejos recommended Roland for membership? Seems like a bright guy and good writer to me.

Keep running guys, but remember why you do it. This is supposed to be fun, and if it's not you should change your routine. Stay healthy and enjoy yourselves. You guys are inspiring.


Fris, just like you say to us stick with what works Do you think that if you find out how fast you're running it will take you one of two ways? If you're faster than expected you might get those competitive juices flowing again or if you're slower than expected it will be a bit of a letdown?

On the membership question, I'm ashamed to say I really hadnt thought of it. I dont recall seeing him in any of the other thread (to be honest I havent looked very hard). Should I whine about disabled search function or will Nip come in here and kick my ass Anyway, I'd be happy to recommend him, I'd just need a couple links to posts so I can put together a decent recommendation.

 

[underhandtofirst]

Pretty happy with my race last night. I started with a 1.25 mile warmup at very easy pace. I snaked my way through the crowd and was within 8 feet of the starting line. There are 3 turns within the first 0.15 of the race which means there is a lot of bumping. After that I was in a good rhythm. I had a good kick for the last 0.2 mile and passed a few people and didnt let anyone get by me which is always a goal for me. My garmin said I got down to near 6 min/mile pace for the kick. The garmin was dead on with 3.5 miles for the race.

CODE
Splits Avg HR Max HR
6:20 170 179
6:25 179 181
6:50 179 181
3:21 182 186 (last 1/2 mile)


Now my time was 22:55 for 3.5 miles which is 6:33 avg and I was happy even though I've run 5k at 6:17 pace. It was warmer than I have been training in and I have done nothing at anything close to this pace in the last 3-4 months. My legs actually felt ok, but my wind was what held me back for the last half of the race.

 

[Marceline]

Ran the 7.5 mile New Charles River Run on Sunday. My longest race so far in my quest to get up to the half marathon in August. My right foot's been getting very sore on longer runs, not sure what that's about but I've had to back off a bit in training.

Went in with a goal of a 9:20 pace (my fastest 7.5 mile training run was 72 minutes) and ended up blowing that away with a 67:30 finish (9:00 pace). I maintained a steady 8:50-8:55 for the first 6 miles before slowing down a bit for the last 1.5 when I ran out of gas. I was very satisfied (and a bit surprised) with the result.

Next up is Blessing of the Fleet (10 miles), going to shoot for a < 90 minute finish on that one.

 

[underhandtofirst]

QUOTE (Joe Sixpack @ Jun 29 2009, 03:41 AM) index.php?act=findpost&pid=2387588
Ran the 7.5 mile New Charles River Run on Sunday. My longest race so far in my quest to get up to the half marathon in August. My right foot's been getting very sore on longer runs, not sure what that's about but I've had to back off a bit in training.

Went in with a goal of a 9:20 pace (my fastest 7.5 mile training run was 72 minutes) and ended up blowing that away with a 67:30 finish (9:00 pace). I maintained a steady 8:50-8:55 for the first 6 miles before slowing down a bit for the last 1.5 when I ran out of gas. I was very satisfied (and a bit surprised) with the result.

Next up is Blessing of the Fleet (10 miles), going to shoot for a < 90 minute finish on that one.


Do you do any shorter runs at a pace faster than you expect to race at? For example, you have a goal of 9:00 pace, you might try some shorter runs at 8:45 pace. Maybe something along the lines of 2 mile warmup then 2 miles at 8:45 pace, slow jog for 3 mins then another 2 miles at 8:45 pace and then another 2 mile cool down. If that's longer than you're used to going, maybe 2 mile w/u, 1 mile @ 8:45, 2 min slow jog, 1 mile @ 8:45, 2 mile cool down.

I'm guessing the 8:45 pace is close to the pace you could hold for one hour. You'll get used to running at a slightly faster pace which should help you run more economically at your goal race pace which is a bit slower.

 

[Marceline]

QUOTE (underhandtofirst @ Jun 29 2009, 04:20 PM) index.php?act=findpost&pid=2388277
Do you do any shorter runs at a pace faster than you expect to race at? For example, you have a goal of 9:00 pace, you might try some shorter runs at 8:45 pace. Maybe something along the lines of 2 mile warmup then 2 miles at 8:45 pace, slow jog for 3 mins then another 2 miles at 8:45 pace and then another 2 mile cool down. If that's longer than you're used to going, maybe 2 mile w/u, 1 mile @ 8:45, 2 min slow jog, 1 mile @ 8:45, 2 mile cool down.


I've been doing long runs (6+ miles) at about a 9:20-9:30 pace and shorter runs (4-5 miles) at around 9:00 pace, and my last few 5k races have been at about 8:15 pace (coming in just under 26 minutes). Hill sprints once a week to try to build up additional speed and strength.

I am going to do a 4 mile race this weekend, will aim for 8:15 or so and see if I can maintain over that distance.

My training has slacked off a bit in the past few weeks...I have gotten comfortable and not really been pushing myself as much as I should. I will try to post updates in here more often in the hopes that it will help me stay motivated. I've now reached a point where incremental improvements are much smaller and it will take more focused training to continue to improve my running.

 

[rbeaud]

QUOTE (Frisbetarian @ Jun 23 2009, 06:07 PM) index.php?act=findpost&pid=2375778
Unrelated, but why haven't any of you pendejos recommended Roland for membership? Seems like a bright guy and good writer to me.


I love this guy! More Fris!

QUOTE (Frisbetarian @ Jun 23 2009, 06:07 PM) index.php?act=findpost&pid=2375778
Keep running guys, but remember why you do it. This is supposed to be fun, and if it's not you should change your routine. Stay healthy and enjoy yourselves. You guys are inspiring.


Maybe you won't race by yourself...though there seems to be a large enough NE'sters to maybe hit a race together? I'll bring the baby jogger and 5 year old if that helps

 

[rbeaud]

QUOTE (underhandtofirst @ Jun 25 2009, 11:57 AM) index.php?act=findpost&pid=2380386
On the membership question, I'm ashamed to say I really hadnt thought of it. I dont recall seeing him in any of the other thread (to be honest I havent looked very hard). Should I whine about disabled search function or will Nip come in here and kick my ass Anyway, I'd be happy to recommend him, I'd just need a couple links to posts so I can put together a decent recommendation.


Sad to say you won't find much outside of my participation in this topic. While I love SoSH and have visited nearly daily since the 2003 ALCS, my baseball acumen it limited and I haven't even engaged in the Sandbox discussions. I would hate to quote Jim Rome but...."have a take and don't suck" is hard to achieve without a bit of background work. And the standard is pretty high here on SoSH. So I take in and enjoy the informative discussions. If that's worth consideration, great. If not, I'll hope the site can continue to support Lurkers such as myself.

BTW, did I miss somewhere how to post multiple quotes in one response? I would have responded to both you and Fris at the same time.

Anyway, I've been wanting to share my running lately with everyone. A few sessions have made me feel good about the goal I set. I've started adding some speedwork and am pleased that several 1M repeats have been at 6:00 pace or less. And after a 10K endurance run, I had a 1M fast finish at 5:56 pace. Basically, I've run at target race pace or better and found that I could maintain it. Has anyone tried the Michigan Hybrid run? Runners World had a piece on it last month. I'm aiming to run that once/mo leading up to the New Haven RR.

There's a 5K this Saturday and I pre-ran the course this morning. A few hills, nothing steep or long and the course record is 15:02 which leads me to believe it runs a bit fast. First chance to try out my A2's in race conditions, though they have been a nice addition to my speed work (14M total on them).

Happy 4th!

 

[underhandtofirst]

QUOTE (rbeaud @ Jul 1 2009, 01:52 PM) index.php?act=findpost&pid=2393086
BTW, did I miss somewhere how to post multiple quotes in one response? I would have responded to both you and Fris at the same time.


Click on 'quote post' for all the posts you want to respond to then click "Full Reply" You can then throw in your pearls of wisdom between each post

QUOTE (rbeaud @ Jul 1 2009, 01:52 PM) index.php?act=findpost&pid=2393086
Anyway, I've been wanting to share my running lately with everyone. A few sessions have made me feel good about the goal I set. I've started adding some speedwork and am pleased that several 1M repeats have been at 6:00 pace or less. And after a 10K endurance run, I had a 1M fast finish at 5:56 pace. Basically, I've run at target race pace or better and found that I could maintain it. Has anyone tried the Michigan Hybrid run? Runners World had a piece on it last month. I'm aiming to run that once/mo leading up to the New Haven RR.

There's a 5K this Saturday and I pre-ran the course this morning. A few hills, nothing steep or long and the course record is 15:02 which leads me to believe it runs a bit fast. First chance to try out my A2's in race conditions, though they have been a nice addition to my speed work (14M total on them).

Happy 4th!


Sounds like you're doing well and continue to improve. I look forward to you posting a sub 19 5k soon! Sometimes I search the coolrunning database for top runners in past races and see how they did on other courses. That may give you an idea how the course plays. Easier said than done as you need a little time to fine tune your results.

I'm trying to schedule a 5k next Tues night. If I do run it will most likely be a last min decision. I did 3x1200m on Tues in 4:35-4:39 which is about 6;10 pace. Goal pace was 4:41. I used the Garmin and for the 1200m on the track it gave me distances of .75, .77, .76. Not bad! I've been comparing my workouts last year with this year and I feel I'm behind on my fitness. By design I'm averaging over 8:20 per mile, last year it was 8:05-8:10. Also, I havent done as much quality as last year. Hopefully the extra base of easy miles will pay off in the long run. During my 3.5 mile race last week I felt that my legs could go faster, but my wind just wasnt there in the last mile or so.

 

[BleacherFan]

QUOTE (underhandtofirst @ Jul 1 2009, 02:33 PM) index.php?act=findpost&pid=2393381
Click on 'quote post' for all the posts you want to respond to then click "Full Reply" You can then throw in your pearls of wisdom between each post



Sounds like you're doing well and continue to improve. I look forward to you posting a sub 19 5k soon! Sometimes I search the coolrunning database for top runners in past races and see how they did on other courses. That may give you an idea how the course plays. Easier said than done as you need a little time to fine tune your results.

I'm trying to schedule a 5k next Tues night. If I do run it will most likely be a last min decision. I did 3x1200m on Tues in 4:35-4:39 which is about 6;10 pace. Goal pace was 4:41. I used the Garmin and for the 1200m on the track it gave me distances of .75, .77, .76. Not bad! I've been comparing my workouts last year with this year and I feel I'm behind on my fitness. By design I'm averaging over 8:20 per mile, last year it was 8:05-8:10. Also, I havent done as much quality as last year. Hopefully the extra base of easy miles will pay off in the long run. During my 3.5 mile race last week I felt that my legs could go faster, but my wind just wasnt there in the last mile or so.


Nice to see all the interval work being done - and Roland good luck on Saturday! I'll also be racing either a 5k or 5M in Lawrence - really haven't decided which distance to do yet...

This absolutely shitty weather has been a blessing in disguise for my track workouts. This Tuesday night, I did a ladder: 800,1200,2000,1600,800 - overall it was a good pace (average pace of 5:04) and I think the temps helped also. Definitely feeling my fitness coming around with the consistent track work....If I run the 5k, I'll hope to break 16 and if I run the 5M I should be able to PR (< 26:50).

Of course, with my luck, I hear it's gonna be warm on Saturday...

Dave

 

[Frisbetarian]

QUOTE (rbeaud @ Jul 1 2009, 12:34 PM) index.php?act=findpost&pid=2392998
I love this guy! More Fris!



That clinches it! You're in - check your PM's.

 

[underhandtofirst]

QUOTE (rbeaud @ Jul 1 2009, 01:34 PM) index.php?act=findpost&pid=2392998
I love this guy! More Fris!



QUOTE (Frisbetarian @ Jul 2 2009, 08:50 PM) index.php?act=findpost&pid=2396477
That clinches it! You're in - check your PM's.


Congrats Roland! SoSH will soon have another sub 19 min 5k runner.

 

[rbeaud]

QUOTE (BleacherFan @ Jun 17 2009, 08:04 PM) index.php?act=findpost&pid=2364809
I guess running is like being a closer - you need to have a really short memory and focus on your next appearance...

This week's workout went surprisingly well - maybe it was because I expected to run like crap. We did 800,1200,800,1600,800,1200 - all with 400 rest and my pace was just about 5:04 with the mile being run at 5:01. A few times I tried to rein my pace since I tend to go out too quickly with intervals.

This morning's run went really easy given the 12 hour turnaround and I hope to race well tomorrow. If I start out like crap or start feeling the hammy start to go, I call it a day, slow down and call it a tempo run.

Garmin question for you folks: Is there some way to have it auto-split and not beep? I've tried setting the alerts to 'off' but it still beeps when I have AutoLap enabled.

Thanks


Have you tried "Settings", "General", "System": Message only?

Edit: Sweet! First "Member" post. Thanks again Fris!

 

[rbeaud]

QUOTE (underhandtofirst @ Jul 2 2009, 10:25 PM) index.php?act=findpost&pid=2396718
Congrats Roland! SoSH will soon have another sub 19 min 5k runner.


And done! Finished at 18:59. Must have been your good thoughts.

1M - 5:52 (171)
2M - 6:14 (177)
3M - 6:14 (181)
.1 approx :40 (189)

I wasn't feeling too smooth to prior to race start. Stomach was a little unsettled. However, during the National Anthem (it was the 4th after all) I started getting amped for the race. First mile went well then during mile 2, a stitch developed in my side that lasted through to mile 3. Not much of a kick to finish I'm afraid. Well, not much until I saw the clock ticking towards 19 minutes. Timing controls was weird, 1M was announced as 6:02 and 2M as 12:01 yet I finished at 18:59.

I'm very pleased to have finished sub-19. The A2's were great and I don't feel that much was left on the course. It does highlight the need to continue the speed work. There's a lot to be done if I am to drop another minute off my time before October. I may even join the local running club that sponsored the race.

This race had a number of small rolling hills. They didn't seem so tough on a training run earlier this week. At easy pace anyway I've got to pay more attention to my pacing throughout the race. Mile 1 did not feel too quick yet it seems I paid the price on mile 2 with the stitch (2nd race like that)? I may switch my Garmin to metric; that would give me feedback every kay. As the race wears on, I tend to monitor my pace less (I'm tired dangit!).

My son raced and finished a respectable 23:59. Not bad for an under 11 yo first timer. We were both sore today and took a nice easy run, 1M for him and 3.5M for me. It probably didn't help that we played touch rugby at the beach all afternoon.

Cheers,

Roland

 

[underhandtofirst]

QUOTE (rbeaud @ Jul 5 2009, 01:25 PM) index.php?act=findpost&pid=2399977
And done! Finished at 18:59. Must have been your good thoughts.

1M - 5:52 (171)
2M - 6:14 (177)
3M - 6:14 (181)
.1 approx :40 (189)


Outstanding run! Much more consistent splits than your first attempts to break 20 mins. I think I should be following your training I'm hoping to try a 5k later this summer and maybe get 19:30.

I'm just starting to step up my quality sessions now. I did intervals last week and plan on another set this Tue or Wed as part of following the Jack Daniels running program. On Sat morning I did a different tempo run than I had in the past. It started with 2 easy miles (mp + 60-70 sec), then I did 5 sets of 5 min at tempo pace (6:51/mi or mp +25-30 sec) and 1 min rest (9:30). Then I went right into 60 mins easy (mp + 60-70 sec). The last 7.5 miles were interesting. My legs had accumulated a lot of lactic acid from the tempo portion so I had to be focused to keep the relatively easy pace. It felt a little like miles 14-16 of a marathon when you're starting to feel it a bit, but the pace isnt too much. My avg HR for the tempo intervals was 148, 155, 159, 164, 167 and then it was 149 for the last 65 mins of running. That is a pretty good sign I just have to build up my stamina some more as the pace wasnt too much to handle. Also, this workout was only a 10 hour turnaround from the night before.

edit: I then ran in the local 2 mile race with my kids about 2 hours later in a nice comfortable 28 mins. Followed that up 45 mins later with a 2.5 mile walk beside my oldest son's Cub Scouts parade float to help hand out candy. My legs were pretty toasted in the afternoon Although I do have to say the easy jog and then the walk did wonders for my recovery.

 

[underhandtofirst]

Really pumped about my interval workout in the rain this morning.

2.76 mi w/u
4x1200m in 4:40,4:41,4:41,4:37 with 3:00 recovery over 500m
1.17mi c/d

Goal was 4:41 per rep (6:17 pace) so I was right on. Last 400m was in 92 seconds so I know I had something left in the tank. So far this year I've done a better job getting these intervals into a good HR range. This makes me think I might be close to a 19:30 5k.

Dave how did your race go Saturday? Roland is a tough act to follow! Anyone else have a race?

 

[BleacherFan]

QUOTE (underhandtofirst @ Jul 7 2009, 10:19 AM) index.php?act=findpost&pid=2404076
Really pumped about my interval workout in the rain this morning.

2.76 mi w/u
4x1200m in 4:40,4:41,4:41,4:37 with 3:00 recovery over 500m
1.17mi c/d

Goal was 4:41 per rep (6:17 pace) so I was right on. Last 400m was in 92 seconds so I know I had something left in the tank. So far this year I've done a better job getting these intervals into a good HR range. This makes me think I might be close to a 19:30 5k.

Dave how did your race go Saturday? Roland is a tough act to follow! Anyone else have a race?


Nice workout there - if you have something left in the tank, maybe drop the recovery down to 90 seconds and see how that feels next time!

My race went OK - granted I didn't taper for it (plus did decent workout on Tuesday), I still felt like I should have put more of an effort in. I ended up running 2nd in 27:27 - netting me 50$.

It was 3 of us at the 1st mile - me and a guy from GBTC and last year's winner (he won it this year in ~25:50). The leader made a move at 1 and I should have tried to stay with him - instead I got stuck running in no man's land for 4 miles or so. The roads were horrible early one (1st few miles up and down through potholes in Lawrence neighborhoods) and after the first couple of miles it was net downhill/flat the rest of the way. My splits were also way off - 5:04,5:55(huh?),5:20,5:14,5:50.

Overall my legs felt fresh but fresh enough that I should have hammered more - I think I need to get back to the racing mindset - I've laid some stinkers lately. That said, my track workouts have been great so I know I have the wheels I just have to learn to use them again.

 

[underhandtofirst]

QUOTE (BleacherFan @ Jul 7 2009, 02:34 PM) index.php?act=findpost&pid=2404512
Nice workout there - if you have something left in the tank, maybe drop the recovery down to 90 seconds and see how that feels next time!


I said 'had something left' not 'I felt super fresh' I have the same workout planned in 2 weeks and I'll had a 5th 1200 then.

QUOTE (BleacherFan @ Jul 7 2009, 02:34 PM) index.php?act=findpost&pid=2404512
Overall my legs felt fresh but fresh enough that I should have hammered more - I think I need to get back to the racing mindset - I've laid some stinkers lately. That said, my track workouts have been great so I know I have the wheels I just have to learn to use them again.


What is the last race you felt really happy about? Was it something you really focused on or you just went in with low expectations? Do you feel you run better in races where you are at or near the front and it turns tactical or in the GP events when all the heros show up and you can just run an even race?

It sounds you're pretty happy with your track workouts, does the team do any organized roadwork? Maybe long tempo runs or mp runs?

 

[BleacherFan]

QUOTE (underhandtofirst @ Jul 8 2009, 10:38 AM) index.php?act=findpost&pid=2406620
I said 'had something left' not 'I felt super fresh' I have the same workout planned in 2 weeks and I'll had a 5th 1200 then.

What is the last race you felt really happy about? Was it something you really focused on or you just went in with low expectations? Do you feel you run better in races where you are at or near the front and it turns tactical or in the GP events when all the heros show up and you can just run an even race?

It sounds you're pretty happy with your track workouts, does the team do any organized roadwork? Maybe long tempo runs or mp runs?


Last great stretch I had was a buildup to the Portsmouth half in fall of 2007. I ran the Harvard 10Miler and then that half:

Sep 23, 2007: 10Miler in 56:21 - 5:39 pace
November 11, 2007: 1:14:26 - 5:41 pace

Then my daughter was born in spring of 2008 basically eliminating any racing in 2008 except for some medicore races towards the end and then the buildup to Boston in 09.


From talking with my coach I need to have patience. I am nailing the workouts and I just need to find the right race to pop one - hopefully in the two GP races in September (Ollie 5M and the Lone Gull 10k). He just stressed patience and training smartness. I didn't taper for this past weekend, I didn't know the course and I ran solo - all factors. One thing I think I need to do though is to try to race more - there seems to be a 'race gear' and I have yet to find it.

Last night's workout: 800 (2:32), 1600 (5:08), 1600 (5:09), 1600 (5:01) (70 last 1/4), 800 (2:32)

Dave

 

[underhandtofirst]

QUOTE (BleacherFan @ Jul 8 2009, 12:36 PM) index.php?act=findpost&pid=2406820
Last great stretch I had was a buildup to the Portsmouth half in fall of 2007. I ran the Harvard 10Miler and then that half:

Sep 23, 2007: 10Miler in 56:21 - 5:39 pace
November 11, 2007: 1:14:26 - 5:41 pace

Then my daughter was born in spring of 2008 basically eliminating any racing in 2008 except for some medicore races towards the end and then the buildup to Boston in 09.


From talking with my coach I need to have patience. I am nailing the workouts and I just need to find the right race to pop one - hopefully in the two GP races in September (Ollie 5M and the Lone Gull 10k). He just stressed patience and training smartness. I didn't taper for this past weekend, I didn't know the course and I ran solo - all factors. One thing I think I need to do though is to try to race more - there seems to be a 'race gear' and I have yet to find it.

Last night's workout: 800 (2:32), 1600 (5:08), 1600 (5:09), 1600 (5:01) (70 last 1/4), 800 (2:32)

Dave


Those are some pretty sweet times back in '07. It has to be tough mentally some days remembering how fit you were back then compared to now. But from your recent posts it does sound you're on your way back. As a Dad of 3 (7,5,5) it does get a little easier for the morning runs. They can fend for themselves for a few mins if they get up before I get back from my run at 7am. And on weekends I occasionally go for a run during the day on Sat or Sunday for 30-60 mins and I dont have to worry about them being a drain on my wife who is home with them all week. They just whip out the driveway chalk and draw huge cities or play on the swings. They do sometimes want to go on runs with me, so we go around the neighborhood (1/3 mile) and they are happy Wait until she's enjoying you finishing races. My kids were excited when I finished 12th in a race, I can only imagine how excited your daughter will be when you're the guy running behind the police car as winning a race!

Today was supposed to be a basic 9-10 miler after a day off yesterday. After about 1.5 miles I looked down at my watch and realized I was cruising along at 7:40 pace with a low HR for me. I backed off a little bit, but maintained the pace right around 8:00 the entire run. My goal was to do 8:30 pace, but since I was moving so well I added an extra 1/2 mile and finished the 10.55 at 8:05 avg pace. I ran the same route a year ago in at 7:46 pace with a slight higher avg HR. I'm not quite as fit as last year at this time, but I think with the base I built up and many quality sessions ahead, I'll come on stronger at the end of the summer.

 

[BleacherFan]

QUOTE (underhandtofirst @ Jul 9 2009, 10:26 AM) index.php?act=findpost&pid=2409164
Those are some pretty sweet times back in '07. It has to be tough mentally some days remembering how fit you were back then compared to now. But from your recent posts it does sound you're on your way back.


Yah, I guess I'm not that far off. I'm not sure what a 27:27 translates to for a 1/2 or a 10M - but I need to bump my mileage a little more if I want to run any distance in the fall. I feel fit and my track shows it - I am up to 2 workouts a week (hills tomorrow) and my hammy is getting better every day..


QUOTE
Today was supposed to be a basic 9-10 miler after a day off yesterday. After about 1.5 miles I looked down at my watch and realized I was cruising along at 7:40 pace with a low HR for me. I backed off a little bit, but maintained the pace right around 8:00 the entire run. My goal was to do 8:30 pace, but since I was moving so well I added an extra 1/2 mile and finished the 10.55 at 8:05 avg pace. I ran the same route a year ago in at 7:46 pace with a slight higher avg HR. I'm not quite as fit as last year at this time, but I think with the base I built up and many quality sessions ahead, I'll come on stronger at the end of the summer.


Sounds good - are you running Baystate again this year?

Dave

P.S. Some people were following my running log - it's available here now - a few people I know use this and it's much better than my old site. Luckily 80% of my training got cut over:

http://tinyurl.com/nm33qk

 

[underhandtofirst]

QUOTE (BleacherFan @ Jul 9 2009, 06:17 PM) index.php?act=findpost&pid=2410291
Yah, I guess I'm not that far off. I'm not sure what a 27:27 translates to for a 1/2 or a 10M - but I need to bump my mileage a little more if I want to run any distance in the fall. I feel fit and my track shows it - I am up to 2 workouts a week (hills tomorrow) and my hammy is getting better every day..




Sounds good - are you running Baystate again this year?

Dave

P.S. Some people were following my running log - it's available here now - a few people I know use this and it's much better than my old site. Luckily 80% of my training got cut over:

http://tinyurl.com/nm33qk



I am running baystate, if the online registration will work

Hey, welcome to runningahead, it is what I use as well. The guy that runs the site has upgraded the reports and graphs recently. He added the GPS upload feature as well and it works well.

What happened to the other 20%. They might be able to jam that it somehow.

 

[rbeaud]

It seems since my run on the 4th, something has clicked. Last week, 39.8 total miles @ 7:30 avg. A number of good runs with quicker pace than I had been using. For example, Tuesday this week.

7:09 (145), 7:14 (154), 7:54 (158), 6:47 (155), 7:22 (160), 6:28 (158), 6:47 (161), 6:37 (164); total 8.03 @ 7:02

You can tell where the hills are by the inc/dec in pace except for the last two miles which are flat (out and back run). I felt really good, not tired after this run. My usual pace had been 7:30 or so avg. Tuesday's run is typical of the surge since my race. I can't tell if this represents some improvement from the race and my speedwork, crappy as it is (more in a bit). Or I'm heading for overtraining. BTW, the next race is 2 Aug. I'm continuing to shoot for 35+ m/wk by upping my long run towards 15 miles (really want 40+). That long run is tough to fit into the family schedule!

Now about my speedwork. Last week I tried, for the second time, this Michigan Hybrid: 1-2 M w/up, 1600m @ 5k+, 1.5M @ 10k-15k, 1200m @ 5k+, 1.5M @ 10k-15k, 800m @ 5k+, 1.5M @ 10k-15k, 400m all out, 1M c/dn. I died into the second 1.5M @ 10k-15k segment first time and first segment the next time (last week). Methinks this is too much for me. What is a more reasonable approach to speed work?

 

[underhandtofirst]

QUOTE (rbeaud @ Jul 16 2009, 12:41 PM) index.php?act=findpost&pid=2425032
Now about my speedwork. Last week I tried, for the second time, this Michigan Hybrid: 1-2 M w/up, 1600m @ 5k+, 1.5M @ 10k-15k, 1200m @ 5k+, 1.5M @ 10k-15k, 800m @ 5k+, 1.5M @ 10k-15k, 400m all out, 1M c/dn. I died into the second 1.5M @ 10k-15k segment first time and first segment the next time (last week). Methinks this is too much for me. What is a more reasonable approach to speed work?


Holy crap that just seems like WAYYYYYYY too much for one session. What is your goal for the session? VO2max? LT? Burnout? If you can't run at the correct pace for each type of session you're not getting as much benefit as you should. You probably want to separate the speed stuff (400s), VO2Max (5k pace) and the LT stuff (15k-HM pace). The 400m all out is great for developing anaerobic systems, but I dont think you're running in any HS track meets soon. If you want speed, try a bunch of 200s or 400s. I dont remeber where I read it but it was something like do 10x200m starting every 60 seconds, but dont make them sprints, but pretty fast. Concentrate on good form.

You advanced enough you might consider buying a book with some specific workouts to help steer you in the right direction. You're improving so much, I think some proven workouts will go a long way towards helping you reach your goals.

Work smarter, not harder. This year I've slowed down my normal days which has helped me run very solid, consistent quality days. I'm optimistic I'll avoid injuries and improve my performance as a result.


Below is a workout I did of 4x1200 at just under 5k pace with 3 min (300m) recovery. The entire workout was 2.8mi w/u and 2mi c/d
Link to a recent interval session

BTW, Garmin combined with runningahead.com is pretty cool

 

[BleacherFan]

QUOTE (rbeaud @ Jul 16 2009, 12:41 PM) index.php?act=findpost&pid=2425032
Now about my speedwork. Last week I tried, for the second time, this Michigan Hybrid: 1-2 M w/up, 1600m @ 5k+, 1.5M @ 10k-15k, 1200m @ 5k+, 1.5M @ 10k-15k, 800m @ 5k+, 1.5M @ 10k-15k, 400m all out, 1M c/dn. I died into the second 1.5M @ 10k-15k segment first time and first segment the next time (last week). Methinks this is too much for me. What is a more reasonable approach to speed work?


Holy shit - too much man. From someone like myself who is a tough trainer, that is nuts. One rule of thumb I hear (and try to adhere to) is 4Miles of track work max - I'm counting 8 miles?? Please don't do that again - If you want to do 8 miles of work, I suggest a fartlek on the roads or something like that at 10M/13.1 pace. What was your recovery on these? As a quick aside, Louisville, a D1 track/field program, doesn't go more than 6 miles of track work in one session...

Another example of an interval was something I did on Tuesday, all aimed at my goal 5k pace (5:08 pace)

1200 (3:49), 1200 (3:48), 1600 (5:06), 1200 (3:44), 800 (2:26) = all with 400 (~2:00/2:30 rec) recovery.

Another similiar workout I love to do on the roads is a progression run - I try to pick the pace up every two miles - I did this yesterday (Pace/Avg HR in parenthesis)

1-2: (7:04/136)
3-4: (6:40/143)
5-6: (6:12/156)
7-8: (5:58/165)
9: (5:40/170)

My track was focused solely on 5k pace while these progression runs try to focus on paces from MP +30sec down to 1/2 mary pace for me.

Dave

 

[Kremlin Watcher]

I'm training for triathlon right now and running is my weakest discipline. I'll be doing sprint and Olympic-distance races (runs anywhere from 2.5 k to 5 k for the sprint races, 10 k for the Olympic distance). My endurance is good for my age and condition, and I can do a 10 k in about 50 minutes if I work hard. But I am generally a really slow runner and would gladly take advice on how I might be able to ramp up my speed for races of varying distances. I have a good plan for bike and swim training, including sprint training and time in the weight room, but am specifically seeking some information on working on improving my running times (other than simple endurance training, which I think I have under control).

Any advice for a dedicated beginner?