SOSH Running Dogs

[sass a thon]

QUOTE (Trautwein's Degree @ Dec 13 2009, 08:24 PM) index.php?act=findpost&pid=2727682
Awesome job, sass. How much have you improved since your first half?


Thanks! Prior to 2007, I could barely run one mile without stopping. My first half in Nov 2007 was a 2:12.

My most recent PR before today was 1:48:49 from back in March.

I know there are a ton of faster runners out there, (and marathon runners who scoff at those who run halves, one of whom I met this weekend) but the fact that I've always been asthmatic and completely unathletic makes a 1:45 pretty special for me. I certainly never thought that was something I could do. As I've said several times before in this thread, I can't even imagine my life without running, which is totally surreal.

Traut, I've missed lots of posts in this thread, but you're new at half marathons and somewhat new to running, right? If so, enjoy the next couple of years. Your first couple years of races are the most fun because you're just getting stronger and stronger and constantly setting new PRs as you shave off minutes. Eventually, it becomes harder to keep improving so drastically, which I think is where I find myself right now. But you've got some fun years ahead of you.

 

[Traut]

QUOTE (Daubach is my Daddy @ Dec 13 2009, 09:36 PM) index.php?act=findpost&pid=2727699
Traut,

Did you sign up for the NYC half?
I've never run that far before, but have been getting into running more this year for some reason and am really looking forward to it. Hoping I get through the lotto because I think it would be a lot of fun. May even do it for a charity if I don't get in that way.


Not yet, but I'm going to watch it closely. I'd like to avoid spending the night in NYC if at all possible. My wife works for the CT Legislature and they have a big deadline that weekend so there's no guarantee she could make it. Don't want to spend the night in NYC myself. I haven't been able to get any friends to register.

If it's a late morning start and they have race day pick up, I'll register. That way, I could take the train into the city that morning. Run the race and then hop a train home.

 

[rbeaud]

Very happy camper here...I finally cracked 18 in the 5k (17:50). It was a flat (cold!) course in New Haven though it came with a bunch of turns. I was a running metronome: 3:33, 3:33, 3:33, 3:34, 3:33. No ragged breathing coming down the stretch and no cramps! I dropped the yogurt and stuck to only tea. The finish was not strong as I could not seem to find top gear for the last 100m. More intervals and/or tempo runs methinks.

My front quads are quite sore today so I'm hoping a light run this evening will help.

 

[underhandtofirst]

QUOTE (rbeaud @ Dec 14 2009, 10:57 AM) index.php?act=findpost&pid=2728183
Very happy camper here...I finally cracked 18 in the 5k (17:50). It was a flat (cold!) course in New Haven though it came with a bunch of turns. I was a running metronome: 3:33, 3:33, 3:33, 3:34, 3:33. No ragged breathing coming down the stretch and no cramps! I dropped the yogurt and stuck to only tea. The finish was not strong as I could not seem to find top gear for the last 100m. More intervals and/or tempo runs methinks.

My front quads are quite sore today so I'm hoping a light run this evening will help.



Outstanding job. What the hell happened in your 4th k? Looks like you were dragging You've really come a long way from uneven splits to what you're doing today. Any thoughts on your next goal or are you just going to bask in the glory?

 

[sass a thon]

QUOTE (rbeaud @ Dec 14 2009, 09:57 AM) index.php?act=findpost&pid=2728183
Very happy camper here...I finally cracked 18 in the 5k (17:50). It was a flat (cold!) course in New Haven though it came with a bunch of turns. I was a running metronome: 3:33, 3:33, 3:33, 3:34, 3:33. No ragged breathing coming down the stretch and no cramps! I dropped the yogurt and stuck to only tea. The finish was not strong as I could not seem to find top gear for the last 100m. More intervals and/or tempo runs methinks.

My front quads are quite sore today so I'm hoping a light run this evening will help.


good lord, you people are fast. congrats!

 

[BleacherFan]

QUOTE (rbeaud @ Dec 14 2009, 10:57 AM) index.php?act=findpost&pid=2728183
Very happy camper here...I finally cracked 18 in the 5k (17:50). It was a flat (cold!) course in New Haven though it came with a bunch of turns. I was a running metronome: 3:33, 3:33, 3:33, 3:34, 3:33. No ragged breathing coming down the stretch and no cramps! I dropped the yogurt and stuck to only tea. The finish was not strong as I could not seem to find top gear for the last 100m. More intervals and/or tempo runs methinks.

My front quads are quite sore today so I'm hoping a light run this evening will help.


Wow, awesome race - almost perfect actually. When you're nitpicking about a kick with 100m to go - that's a good thing - What's your mileage at? I wouldn't mess too much with what got you to 17:50 - maybe some more mileage perhaps? Sometimes more intervals/tempo can do more harm than good. Nice work though - I'm sure you have sub 17:30 on your mind.

I had my doc appointment today and after some typical xrays, he found nothing major structional with the hamstring. Like I figured, he found massive tightness/weakness between the two hamstrings and gave me a prescription for some out of network PT. It's sort of what I expected but I wanted to rule out anything major.

On Saturday I wanted to test my lungs and hammy so I did 6x500 meter intervals down a long straight street (full recovery). With a decent headwind I managed 4:4X and I wasn't sucking wind too bad which was encouraging. Also my hammy didn't 'bark' at all.

For me, I will be heating/stretching my hammy and trying to find a good PT place in the somerville/medford area. I have big goals in 2010 so I will be working to get this irritation out of the way.

Dave

 

[bosoxsue]

Hi everyone ... I do five miles/six times a week. Not setting a speed record but I'm pretty consistent and the running has done wonders for the bod and the mind.

I was rejected when I tried to donate blood last month because of low iron. At a follow-up yesterday with my doctor, she wants to "rule out" things by doing a couple of invasive procedures. I neglected to tell her how much I run, which I realized when one of my friends told me about something called "runner's anemia."

As it's more common among women, I am wondering if any women here have dealt with it or if the guys who run here are familiar with it. I'm hoping to sell the idea to the doctor in an effort to avoid the procedures.

 

[rbeaud]

Yes I really cannot complain much about this race. If the cramping form prior races was due to my pre-race snack, I'm definintely looking for sub 17:30 in the future now that I've dropped it. Lately my mileage has been 40+; it's hard to manage 45+ with the family and work. My schedule is a long run of 12+ miles, several 6-10 mile runs, and a speed day. Usually the speed day is on the track, running 5x800 (target is 5k pace) w/ 3M w/up, dwn. Sometimes a tempo run at 6:30 over a 5.5M mixed course. I'm mindful of overdoing the speed work, though I suspect my current workouts could be improved to give me more benefit. I've been thinking to add some hill work; I not sure about the best workout.

I'm glad that your hammy feels better. Here's hoping for a productive '10! It can't be fun to wait for the unjury to heal...

QUOTE (BleacherFan @ Dec 14 2009, 07:53 PM) index.php?act=findpost&pid=2728806
Wow, awesome race - almost perfect actually. When you're nitpicking about a kick with 100m to go - that's a good thing - What's your mileage at? I wouldn't mess too much with what got you to 17:50 - maybe some more mileage perhaps? Sometimes more intervals/tempo can do more harm than good. Nice work though - I'm sure you have sub 17:30 on your mind.

I had my doc appointment today and after some typical xrays, he found nothing major structional with the hamstring. Like I figured, he found massive tightness/weakness between the two hamstrings and gave me a prescription for some out of network PT. It's sort of what I expected but I wanted to rule out anything major.

On Saturday I wanted to test my lungs and hammy so I did 6x500 meter intervals down a long straight street (full recovery). With a decent headwind I managed 4:4X and I wasn't sucking wind too bad which was encouraging. Also my hammy didn't 'bark' at all.

For me, I will be heating/stretching my hammy and trying to find a good PT place in the somerville/medford area. I have big goals in 2010 so I will be working to get this irritation out of the way.

Dave

 

[BleacherFan]

QUOTE (rbeaud @ Dec 17 2009, 01:27 PM) index.php?act=findpost&pid=2732686
Yes I really cannot complain much about this race. If the cramping form prior races was due to my pre-race snack, I'm definintely looking for sub 17:30 in the future now that I've dropped it. Lately my mileage has been 40+; it's hard to manage 45+ with the family and work. My schedule is a long run of 12+ miles, several 6-10 mile runs, and a speed day. Usually the speed day is on the track, running 5x800 (target is 5k pace) w/ 3M w/up, dwn. Sometimes a tempo run at 6:30 over a 5.5M mixed course. I'm mindful of overdoing the speed work, though I suspect my current workouts could be improved to give me more benefit. I've been thinking to add some hill work; I not sure about the best workout.

I'm glad that your hammy feels better. Here's hoping for a productive '10! It can't be fun to wait for the unjury to heal...


40-45 is good for 5/8k's - that's fine. Maybe push those up to 1k repeats? I would just keep doing what you're doing that's for sure. Next thing I know I'll be watching behind my back for you!

I have shut the running down - I will be focusing on cross training/hammy stretching/lifting and PT for the time being. I came to the realization that I have to shut my body down to heal this 100%. This is a good time to take a couple of weeks off and settle this thing for once and for all.

Dave

 

[rbeaud]

I've become quite the running geek it seems. Picked up a pair of Asics Piranha SP2 on Ebay for $40. Crazy to hold them in comparison the already skinny Saucony A2. Now I have a training shoe, speed shoe, and race shoe. The wife has me beat on overall quantity of shoes, thank goodness. Unfortunately it seems this week will be tough for training, w/ 10" of snow the roads will either be a slushy mess or icy. I'll have to hope for a quick melt so the roads clear...hope the kids don't hear me say that!

 

[Traut]

Got Spirit of the Marathon for Christmas. Very moving.

 

[Traut]

QUOTE (Daubach is my Daddy @ Dec 13 2009, 09:36 PM) index.php?act=findpost&pid=2727699
Did you sign up for the NYC half?


Just registered for the New Bedford Half which is the same day as the NYC half. My training partner and I wanted to run a half together prior to the marathon and there was no guarantee we'd both hit the NYC lottery. Plus, NYC hasn't even posted their start time yet which is kind of strange.

Good luck Dauber. I hope you get in. It's a real thrill to finish such a distance.

 

[BleacherFan]

QUOTE (Trautwein's Degree @ Dec 25 2009, 09:27 PM) index.php?act=findpost&pid=2742092
Got Spirit of the Marathon for Christmas. Very moving.


Great local runner Casey Moulton gets some film time hanging with Deena in that movie. Going in, he thought a good strategy was to stick with Deena for 18+ at Chicago - I think he finished around 2:22.

Figuring I would bump this thread, I hope everyone's getting healthy and being careful on the roads out there.

I am back in the game (for now). After two weeks off, I got back running last Tuesday and Wednesday - just some 4 mile runs to test the water. I feel myself moving a lot more naturally and not favoring my right hamstring. For the most part, it is getting better, I think the time off helped. Also, I have been icing/heating 2+ times a day.

I've logged three doubles so far in 2010 - time to get busy. For me, I will be doing some base building, hopefully averaging 60+ miles for January and start some racing in February and possibly start some tempo work again.

Oh, I also have PT scheduled in February and I am getting an ART session next Monday.

 

[underhandtofirst]

QUOTE (BleacherFan @ Jan 3 2010, 07:41 PM) index.php?act=findpost&pid=2752728
Great local runner Casey Moulton gets some film time hanging with Deena in that movie. Going in, he thought a good strategy was to stick with Deena for 18+ at Chicago - I think he finished around 2:22.

Figuring I would bump this thread, I hope everyone's getting healthy and being careful on the roads out there.

I am back in the game (for now). After two weeks off, I got back running last Tuesday and Wednesday - just some 4 mile runs to test the water. I feel myself moving a lot more naturally and not favoring my right hamstring. For the most part, it is getting better, I think the time off helped. Also, I have been icing/heating 2+ times a day.

I've logged three doubles so far in 2010 - time to get busy. For me, I will be doing some base building, hopefully averaging 60+ miles for January and start some racing in February and possibly start some tempo work again.

Oh, I also have PT scheduled in February and I am getting an ART session next Monday.


Good luck building back up. I found it funny that you didnt run for two weeks then glide through 51 miles your first week back!

I havent run since Dec 3rd except for a jog to the end of the driveway or across the street. Hip still feels a little off, but that could be because I spent a good part of December building an ice rink in my front yard and then skating on it all last week. It has been a lot of fun. In some ways I dont miss running with everything else going on. I have found myself getting into bad habits of eating a bit worse and watching sports a bit later because I dont have to get up early. By the end of the month I expect to be doing better and possibly starting to run easy again.

 

[Frisbetarian]

QUOTE (underhandtofirst @ Jan 4 2010, 05:03 PM) index.php?act=findpost&pid=2753738
Good luck building back up. I found it funny that you didnt run for two weeks then glide through 51 miles your first week back!

I havent run since Dec 3rd except for a jog to the end of the driveway or across the street. Hip still feels a little off, but that could be because I spent a good part of December building an ice rink in my front yard and then skating on it all last week. It has been a lot of fun. In some ways I dont miss running with everything else going on. I have found myself getting into bad habits of eating a bit worse and watching sports a bit later because I dont have to get up early. By the end of the month I expect to be doing better and possibly starting to run easy again.


Skiing's great right now, hermano - no pounding, and an all body workout with great cardio. Faster than running, too. I did close to 10 miles today in under an hour on real quick (but ungroomed) snow in the Lynn Woods.

 

[underhandtofirst]

QUOTE (Frisbetarian @ Jan 4 2010, 06:07 PM) index.php?act=findpost&pid=2753806
Skiing's great right now, hermano - no pounding, and an all body workout with great cardio. Faster than running, too. I did close to 10 miles today in under an hour on real quick (but ungroomed) snow in the Lynn Woods.


Out of curiosity, what are the start up costs to get into this? Not to turn into a member of the Norweigian Nordic team, but just to get out in the snow. I hear a lot of good info about this.

 

[BleacherFan]

QUOTE (underhandtofirst @ Jan 4 2010, 05:03 PM) index.php?act=findpost&pid=2753738
Good luck building back up. I found it funny that you didnt run for two weeks then glide through 51 miles your first week back!


51 in practically 4 days - Actually gliding is not the right verb - more like 'surviving'. I think in the long run those two weeks off were needed but it sucks getting back. Both Sat and Sunday in the snow were tough work and yesterday I could barely manage 7:00 pace on a treadmill while my HR was hovering in the low 160's. Oh well....

QUOTE
I havent run since Dec 3rd except for a jog to the end of the driveway or across the street. Hip still feels a little off, but that could be because I spent a good part of December building an ice rink in my front yard and then skating on it all last week. It has been a lot of fun. In some ways I dont miss running with everything else going on. I have found myself getting into bad habits of eating a bit worse and watching sports a bit later because I dont have to get up early. By the end of the month I expect to be doing better and possibly starting to run easy again.


Yes, I think the mental break is just as important as the physical aspect.

QUOTE
Skiing's great right now, hermano - no pounding, and an all body workout with great cardio. Faster than running, too. I did close to 10 miles today in under an hour on real quick (but ungroomed) snow in the Lynn Woods.


Fris, you ever think about getting snow shoes? Those Dion thingies? Definitely seems cooler and maybe a little easier to use as the snow/ice melts a little.

Dave

 

[Kremlin Watcher]

Finally back on my feet after several months off in PT. Test drove my new strengthened and stretched legs and core, using a new gait to minimize risk of re-injury. Did an easy 5k and it went well - no major pains, just a slight adductor strain that should be OK after a day or two of icing and warming and a good massage. I'm pretty sure the doctor misdiagnosed my injury - doesn't seem like a torn labrum, but more like severe hip tendinitis. Am sufficiently satisfied with the results of my run to sign up for the Hyannis half in late February. That will be a good stepping stone for Boston in April. Am also continuing to combine swimming, elliptical and core strengthening in my training regime to continue to minimize injury risk. Not likely to get back on the bike until the weather clears.

Anyone else running Hyannis?

 

[Frisbetarian]

QUOTE (underhandtofirst @ Jan 4 2010, 09:46 PM) index.php?act=findpost&pid=2754263
Out of curiosity, what are the start up costs to get into this? Not to turn into a member of the Norweigian Nordic team, but just to get out in the snow. I hear a lot of good info about this.


Short dough. You can get a skis, boots, and poles on Craigslist for $100 or less. Here's a nice deal in Peabody for some good quality equipment. End of the season deals at REI are usually incredible, as well.

If you want to try it before buying, Brooksby Farm in Peabody does cheap rentals on weekends but call first because they are inconsistent. For a little more money, Great Brook Farm in Carlisle rents equipment and has groomed trails that are real easy to learn on. If you want more info, PM me. I taught both XC and downhill for a few years and would be happy to meet up and give you a few pointers.

QUOTE
Fris, you ever think about getting snow shoes? Those Dion thingies? Definitely seems cooler and maybe a little easier to use as the snow/ice melts a little.


I've considered them, Dave, but I really like the speed and challenge of skiing. With XC, backcountry, and AT stuff, I can go anywhere and find awesome powder filled lines and bowls to play in right near home.

Congrats, Kremlin. Good to see you back in the game. Did you wear the VFF's in the snow?

 

[Daubach is my Daddy]

QUOTE (Trautwein's Degree @ Dec 28 2009, 10:34 AM) index.php?act=findpost&pid=2744663
Just registered for the New Bedford Half which is the same day as the NYC half. My training partner and I wanted to run a half together prior to the marathon and there was no guarantee we'd both hit the NYC lottery. Plus, NYC hasn't even posted their start time yet which is kind of strange.

Good luck Dauber. I hope you get in. It's a real thrill to finish such a distance.


Thank you, Traut. I find out tomorrow.

In the meantime, I signed up for a 5 mile race in Central Park this weekend. It's my first road race. I'd appreciate any tips that you seasoned veterans may have to offer me. It's going to be really cold outside. I've mainly been running inside on the treadmill and outside a little bit, but not really when it was this cold. Do I have to wear running tights? I don't think I am ready to expose myself to the world like that.

 

[rbeaud]

Well, I turned the corner on my first year of running with a return to the initial race on 1 Jan. It seems I should never expect a PR in the 5k for this one, just a PB; What with our anniversary and New Years, it's hard to really be prepared to run hard at the start of a new year. All the same, I crushed last year with an 18:18 (-2:00 over '09). Still only 2nd for my AG; the weather wasn't so bad and folks actually showed up! It was mostly shoes though (my newest Asics) as I started to regret the run after the first k...I know, suck it up.

Thanks to all of you for the advice and encouragement over the last year. I've really come to enjoy competitive running, though I haven't ventured far from short races. It would be nice to "run" into some of you at a race soon...

Glad to hear some of the regulars are starting to feel better, best of luck in the new year!

Cheers,

Roland

 

[Traut]

QUOTE (Daubach is my Daddy @ Jan 5 2010, 08:41 PM) index.php?act=findpost&pid=2755731
In the meantime, I signed up for a 5 mile race in Central Park this weekend. It's my first road race. I'd appreciate any tips that you seasoned veterans may have to offer me. It's going to be really cold outside. I've mainly been running inside on the treadmill and outside a little bit, but not really when it was this cold. Do I have to wear running tights? I don't think I am ready to expose myself to the world like that.


Aside from dress for the weather, the only tip I have is not to get freaked out. You'll see all sorts of people doing all sorts of weird exercises, stretches, and sprints to warm up. It makes for quite a site. Don't feel like you have to do any of that. Stick to doing whatever you usually do before a run by yourself. Also, it's real easy to go out too fast. Run your race at your own pace. If you start slow, you'll be passing many of the people who sprinted out of the gate by mile 2. Have fun and good luck. Races are fun.

 

[Traut]

Anyone else on Dailymile.com? I find it great to keep motivated and track runs.

 

[Kremlin Watcher]

QUOTE (Daubach is my Daddy @ Jan 5 2010, 08:41 PM) index.php?act=findpost&pid=2755731
It's going to be really cold outside. I've mainly been running inside on the treadmill and outside a little bit, but not really when it was this cold. Do I have to wear running tights? I don't think I am ready to expose myself to the world like that.

I used to run in the winter in Moscow when I lived there, so I have years of cold-weather running experience. It can be really pleasant as long as the course is clear and you dress comfortably and know what to expect. Depending on the weather and your comfort level, you should dress in layers of tights. If it is freezing or below, I usually wear three layers: silk or polypropelene long undies, UnderArmor long undies, and UnderArmor Cold Gear compression tights. This combination (or something like it) will keep you warm in just about any weather. If it is between freezing and, say, 10-15 above freezing, I'll go with two layers. Above that, just the outer compression tights (all of this is along with my inner shorty tights to keep the gear from bouncing around). On top I do the same: silk or polyprope undershirt, UnderArmor Cold Gear compression shirt, and a heavier, non-compression fleece-type top. I also wear a polypropelene hat and gloves. These are important, as you lose a huge amount of heat from your head and keeping it warm will keep you a lot warmer, and your hands get disproportionately cold in colder weather and can make you miserable. Just make sure the gear is light and comfy. Wear socks, but don't worry about thermal or special socks - your feet should be moving enough to stay warm as long as the course is reasonably dry. But a cold weather run can be really nice with the cold air filling your lungs and not sweating out so much your clothing gets nasty. The worst part is falling down on black ice so if it is freezing, so tread carefully. Good luck.

 

[Kremlin Watcher]

QUOTE (Trautwein's Degree @ Jan 6 2010, 11:36 AM) index.php?act=findpost&pid=2756264
Anyone else on Dailymile.com? I find it great to keep motivated and track runs.

Just looking at it - seems interesting. I also use an interesting site called http://www.runningmap.com/ to map out precise course distances for swimming, biking and running. It's pretty useful and you can share your favorite courses.

 

[rbeaud]

QUOTE (Kremlin Watcher @ Jan 6 2010, 01:31 PM) index.php?act=findpost&pid=2756469
I used to run in the winter in Moscow when I lived there, so I have years of cold-weather running experience...


Wow, I have to say that being cold is not something I enjoy. All the same, you get seriously bundled for the winter experience! I've raced down to 20 deg w/ a long sleeve tech shirt and shorts. For training runs, short (sometimes long) sleeve tech shirt, sweats, and a light shell. On the weekend when I don't need the shell's visibility, I like the "jackets" with thumb holes. For me, unless the temp is below 10 (or a windchill 20), gloves and additional layers are not necessary. When it is cold, a ski mask or balaclava to cover nose/mouth is key. As long as your comfortable...

 

[Daubach is my Daddy]

Update: I didn't get in through the lottery for the NYC Half, but I did decide to start raising money for a charity so I get in automatically that way. I only have to raise 1k, so it shouldn't be too hard because people love me.

First race tomorrow. Goals are (in no particular order):
- Don't die
- Run fast but not too fast
- Finish
- Steal as much free fruit as possible after the race
- Don't trip anyone
- Wear a Statue of Liberty costume
- Stay warm

 

[underhandtofirst]

I've always gone by a rule to dress for temps 20 degrees warmer than the air temps. I use some cheap work gloves I bought at walmart. They were something like 6 for $10. They are thin enough to operate my watch but keep me warm enough on most runs. Occasionally I have to take my fingers out of the gloves as I warm up if it is < 15F.

The warm up is a great time to figure out what you need to wear. In most races you can sneak into the middle of the crowd at the starting line to keep warm and block the wind. During the race, you can probably draft off people if there is any wind,

Good luck in the race. Hopefully you dont have to keep your arm in the air the entire time holding a torch. Are you planning to have the full getup as those people who stand outside the Liberty Island ferries? My family had our picture taken with them this summer.

 

[Daubach is my Daddy]

QUOTE (underhandtofirst @ Jan 8 2010, 05:12 PM) index.php?act=findpost&pid=2760771
I've always gone by a rule to dress for temps 20 degrees warmer than the air temps. I use some cheap work gloves I bought at walmart. They were something like 6 for $10. They are thin enough to operate my watch but keep me warm enough on most runs. Occasionally I have to take my fingers out of the gloves as I warm up if it is < 15F.

The warm up is a great time to figure out what you need to wear. In most races you can sneak into the middle of the crowd at the starting line to keep warm and block the wind. During the race, you can probably draft off people if there is any wind,

Good luck in the race. Hopefully you dont have to keep your arm in the air the entire time holding a torch. Are you planning to have the full getup as those people who stand outside the Liberty Island ferries? My family had our picture taken with them this summer.


I'm not really wearing a statue of liberty costume.

 

[Daubach is my Daddy]

That was sort of fun. It was very cold and had to get up early, but I finished in 45:17, which is pretty fast for me. According to my watch, my mile breakdowns were:
9:43
8:45
8:54
9:03
8:42

There was a brutal hill at the beginning of the 5th mile, but the first four felt pretty easy.

 

[Traut]

Nice run!

 

[underhandtofirst]

QUOTE (Daubach is my Daddy @ Jan 9 2010, 10:33 AM) index.php?act=findpost&pid=2761284
That was sort of fun. It was very cold and had to get up early, but I finished in 45:17, which is pretty fast for me. According to my watch, my mile breakdowns were:
9:43
8:45
8:54
9:03
8:42

There was a brutal hill at the beginning of the 5th mile, but the first four felt pretty easy.


Well done. I'm guessing the first mile was getting through the crowd and getting up to speed. Pretty consistent after that.

Should have gone with the Statue of Liberty costume anyway

 

[BleacherFan]

QUOTE (underhandtofirst @ Jan 9 2010, 11:08 PM) index.php?act=findpost&pid=2762609
Well done. I'm guessing the first mile was getting through the crowd and getting up to speed. Pretty consistent after that.

Should have gone with the Statue of Liberty costume anyway


Yah, awesome job. It's always good to finish strong like you did.

How did you make out with the clothing? It can be very tricky dressing for winter races - really too many variables. Also, the 5M distance is not the easiest race distance either. A lot of people think 'it's only another mile or so longer than a 5k' and fade off very quickly.

Dave

 

[Daubach is my Daddy]

QUOTE (underhandtofirst @ Jan 9 2010, 11:08 PM) index.php?act=findpost&pid=2762609
Well done. I'm guessing the first mile was getting through the crowd and getting up to speed. Pretty consistent after that.

Should have gone with the Statue of Liberty costume anyway


Exactly, the first mile was a shit show. I pretty much started at the very back of the pack so we were weaving through people most of the first mile. After that, we settled in nicely.

As for the cold, I felt pretty comfortable once I got moving. I had on Under Armour base level leggings and then running pants over them and a long sleeve shirt with a short sleeve one over it. It wasn't that bad once I got into. Hat and gloves also, which I felt like I could have ditched towards the end, but kept them on because they had a nice level of frost on them.

I had a lot of fun though.

 

[AusTexSoxFan]

Did my 20 miler in preparation for the Feb. 14 Austin Marathon.

It was 23 degrees here when I started. I don't see how you boys manage running in such cold weather. Those first 6-7 miles were brutal, mainly because I was wearing tons of clothes.

 

[underhandtofirst]

QUOTE (AusTexSoxFan @ Jan 11 2010, 05:18 PM) index.php?act=findpost&pid=2766940
Did my 20 miler in preparation for the Feb. 14 Austin Marathon.

It was 23 degrees here when I started. I don't see how you boys manage running in such cold weather. Those first 6-7 miles were brutal, mainly because I was wearing tons of clothes.


It builds character

I like to run in adverse conditions at least a few times during each training cycle. It helps prepare you for anything on race day. You always learn something whether it is what to wear or how to warm up.

 

[BleacherFan]

QUOTE (AusTexSoxFan @ Jan 11 2010, 05:18 PM) index.php?act=findpost&pid=2766940
Did my 20 miler in preparation for the Feb. 14 Austin Marathon.

It was 23 degrees here when I started. I don't see how you boys manage running in such cold weather. Those first 6-7 miles were brutal, mainly because I was wearing tons of clothes.


23 with no wind? That calls for:

1. shorts
2. cotton long sleeve shirt
3. gloves

After the first few miles you should be nice and warmed up - the key is to keep your core warm but not to overdress..

Speaking of character - two weekends ago when we got the 12-13" between Friday and Sunday, I ran 16 laps of a .7 mile loop around my neighborhood - 8 miles in the day and 3 at night. My neighbors think I'm crazy and one guy offered me water I did that on Saturday and Sunday.

I like to think it helps...

Dave

 

[sass a thon]

QUOTE (BleacherFan @ Jan 11 2010, 05:15 PM) index.php?act=findpost&pid=2767012
23 with no wind? That calls for:

1. shorts
2. cotton long sleeve shirt
3. gloves


You are out of your mind. It was 19 degrees for our run on Saturday morning and I wore three layers on top, two pairs of tights, and gloves and a hat. I was perfectly comfortable and it was a fantastic run. But shorts and one shirt? No way. If it's under 40, I need layers. But then, I know I'm a wuss. I'm just pleased that I didn't sleep in and run my miles on the treadmill.

 

[BleacherFan]

QUOTE (sass a thon @ Jan 11 2010, 06:47 PM) index.php?act=findpost&pid=2767039
You are out of your mind. It was 19 degrees for our run on Saturday morning and I wore three layers on top, two pairs of tights, and gloves and a hat. I was perfectly comfortable and it was a fantastic run. But shorts and one shirt? No way. If it's under 40, I need layers. But then, I know I'm a wuss. I'm just pleased that I didn't sleep in and run my miles on the treadmill.


Hahaha, yes everyone's different. I wear shorts until it's the teens (or a wicked wind) and will wear one cotton shirt until single digits when I put on a 2nd shirt under the outer one. This keeps me pretty warm for the most parts. My hands are what kills me - I need gloves when it's in the 40's.

 

[Kremlin Watcher]

After the long injury recovery process, am finally fully back on the horse. Went almost three months without running (gasp), much of it involving complete rest, so my legs are pretty out of shape. Did five miles both yesterday and today at an easy pace, with four 200 yard medium-hard tempo strides, one at the beginning of each mile after the first. Legs are sore, but the good kind of sore. Ibuprofen, ice and heat doing their trick, so I am confident the injury is more or less healed. Pace is still slow as I get my fitness back, but I have a comprehensive, day-by-day training plan provided by my marathon team coach Jack Lutz. It involves lots of interval runs, starting at five miles and ramping up every week on distance and gradually increasing pace as well. Lots of stretching to address the hip injury to make sure it doesn't recur. Mix in two to three days of non-running work a week, which for me will be long swims, including interval training in the pool, and intense core strengthening. It looks like a beastly training program, but after three months of enforced rest it feels fantastic to have that old post-workout fatigue back in the legs. My first intermediate goal is the Hyannis Half-Marathon on February 28th, then it's on to the Boston Marathon on April 19th. Looking forward to a busy race season.

By the way, running in the cold is awesome. If the roads are clear, it's so much more refreshing than a hot day. But I always bundle up to avoid muscle pulls.

 

[AusTexSoxFan]

QUOTE (BleacherFan @ Jan 11 2010, 06:03 PM) index.php?act=findpost&pid=2767055
Hahaha, yes everyone's different. I wear shorts until it's the teens (or a wicked wind) and will wear one cotton shirt until single digits when I put on a 2nd shirt under the outer one. This keeps me pretty warm for the most parts. My hands are what kills me - I need gloves when it's in the 40's.


Mercy.... Well, for me I gotta have the gloves and the wool hat when it gets cold. Covering the ears is a big key. I can do shorts until it gets below 45. Unless if it was race day and like 35 I could go with shorts.

What's funny is that I used to be hard core when I was going to high school in Massachusetts. I'd run in the snow and freezing cold weather. No doubt that going back to Texas thinned out my blood.

 

[rbeaud]

QUOTE (sass a thon @ Jan 11 2010, 06:47 PM) index.php?act=findpost&pid=2767039
You are out of your mind. It was 19 degrees for our run on Saturday morning and I wore three layers on top, two pairs of tights, and gloves and a hat. I was perfectly comfortable and it was a fantastic run. But shorts and one shirt? No way. If it's under 40, I need layers. But then, I know I'm a wuss. I'm just pleased that I didn't sleep in and run my miles on the treadmill.


I'm on business in FL for this week and next; on Monday the temps were in the 30's. I went out shorts and t-shirt, everyone I passed had long sleeves, hat, gloves, and pants. It's all relative I guess.

And Kremlin, glad to hear your back in the saddle. Kudos for taking it easy...three months of no running would have driven me either insane or into contention for the Biggest Loser.

 

[Tokyo Sox]

I am not a runner. I have however, as part of a bigger plan to embrace my new-found responsibility as a parent, decided to run 1000 miles this year. It works out to be about 20 miles per week for the year, which certainly for hard core runners is not much at all. But for me, it's a crapload of miles and is a truly massive undertaking.

Right now I find it pretty hard to run more than 3 miles at a time, which I've been doing at about an 8:30/mile pace. I run exclusively on a treadmill because Hong Kong is very hilly and there's a lot of cars/fumes/shitty air. I'm kind of roughly planning to do 3 miles x 4 times a week for a couple months, and as I build endurance increase that to 4x4, 5x4, 6x4, 7x4. It's difficult for me to run more than 4x/week with my job so I don't want to be unrealistic.

I think if I slowed down to about a 9:00/mile pace, or just a little faster, I may be able to run more than 3 miles but I'm not sure if slowing down just to get more distance is counter productive? What is the best way to build endurance, and make sure I stay on my rough schedule?

Also that 8:30 pace is an average, I've been doing each 3 mile run by starting closer to 9:00/mile, gradually increasing the speed, and finishing with more of a kick over the last couple minutes. And I run that way every time I get on the treadmill, which is fine with me, but I'm definitely open to adding variety if it makes sense.

Anyway, I'm looking for general advice here on building endurance, staying with a schedule, keeping it interesting since there's only so many times I can listen to the exact same songs on my ipod, and the pacing of the run itself.

Thanks.

 

[Kremlin Watcher]

QUOTE (Tokyo Sox @ Jan 15 2010, 12:27 AM) index.php?act=findpost&pid=2771520
What is the best way to build endurance, and make sure I stay on my rough schedule?

The most effective way I have found for building endurance if you are limited in mileage and time is interval running. It's a way to keep your mileage more or less the same but increase your fitness through intense periods of max-effort work in the course of the run. There are a number of different ways to go about it, so you should use some web resources (do a google search on "interval running" and you'll find a lot of interesting stuff), but the basic idea is simple: run your desired distance at a medium to medium-hard pace, which for you sounds like 8:30 miles, and at regular intervals (for example, at the beginning of every half-mile or the beginning of every mile) do a 100 to 200 yard hard run, speeding up to a 7:00 or a 6:30 pace (or faster if you can manage it). Then after that hard pace, slow down to your regular pace, or even walk for a minute to get your breath back, then run at the medium pace until the next hard pace.

This is hard, but can be very effective, as it builds your lactate threshold and the max effort work mixes up the exercise for your body, which, at least for me, is very effective in building fitness. The hard part is really pushing yourself on the max effort paces to get the most out of them. You should find that your endurance will increase and you'll be able to run longer distances more comfortably pretty quickly. And once you get to the longer distances, keep doing the interval runs. Make them a regular part of every run.

Do some research on the web before you start, though, because there are lots of experts out there who have more precise training programs for what you want to do. Running on a treadmill is not an issue, and for your purposes is probably better as you can track your speed and distance for the intervals more accurately.

Good luck.

 

[Traut]

Any advice on what to do this week? Last week could have passed for week 4 of my marathon training. Next week starts week 1 of the training. If I continue on my winter program, I'll do 3,3,3,8, x. A repeat of last week. Or do I cut back and do something like 2,2,2,4,x? It's my last opportunity to rest for a long time. My base feels strong. My hip is a little tender but I otherwise feel good. The foam roller is helping and I should be fine. Any thoughts are appreciated.

No matter what, I'll start the training in the best shape of my life.

 

[Traut]

Tokyo,

Two things:

1. Register for a race. Either a half marathon or a marathon later in the year. After reading book after book on running, it's nearly universally accepted that registering for a race is the best way to stay motivated.

2. Join the Dailymile. It's like facebook for runners. It's a great way to chart your mileage and keep you motivated. If you join let me know.

 

[BleacherFan]

QUOTE (Trautwein's Degree @ Jan 18 2010, 11:16 AM) index.php?act=findpost&pid=2775039
Any advice on what to do this week? Last week could have passed for week 4 of my marathon training. Next week starts week 1 of the training. If I continue on my winter program, I'll do 3,3,3,8, x. A repeat of last week. Or do I cut back and do something like 2,2,2,4,x? It's my last opportunity to rest for a long time. My base feels strong. My hip is a little tender but I otherwise feel good. The foam roller is helping and I should be fine. Any thoughts are appreciated.

No matter what, I'll start the training in the best shape of my life.


I would do a repeat of last week. You'll get some little periods of rest through your training plan I imagine.

QUOTE
Anyway, I'm looking for general advice here on building endurance, staying with a schedule, keeping it interesting since there's only so many times I can listen to the exact same songs on my ipod, and the pacing of the run itself.


Toyko, I that the competitive running scene in Japan is night and day versus the USA. Is running a huge deal over there? Are there a lot of larger road races?

Dave

 

[sass a thon]

So I signed up for the Eugene Half Marathon in May. It's my last hurrah, as far as half marathons go, before I train for my first full 26.2 this fall. Anyone ever run that race before? Looks like a nice course and it finishes in Hayward Field, so I'm pretty excited. Fingers crossed for one last PR.

 

[rbeaud]

It can be tough running exclusively on treadmills. I've traveled quite a bit for the last two years and had trouble sticking to treadmills. Finally got brave and decided to pack the Garmin with everything else. That said, if you can get the breeze just right you won't overheat (which is my big gripe). Should you plan to include either road work or races, be sure to add 1% grade or so to increase the intensity whereby it mimics the resistance of outdoor running. It can be a bit disheartening when you don't hit that pace spot on when outdoors compared to the treadmill. If you plan on intervals as Kremlin suggested, maybe you'll be lucky and the treadmill has that as an option. Sooo nice to just let the treadmill speed up or slow down for you. And if you can get over the air crap, hills are a great workout (that I should include more often!). Provided you expect the slower pace, it's all good. Have fun with it.

QUOTE (Tokyo Sox @ Jan 15 2010, 12:27 AM) index.php?act=findpost&pid=2771520
I am not a runner. I have however, as part of a bigger plan to embrace my new-found responsibility as a parent, decided to run 1000 miles this year. It works out to be about 20 miles per week for the year, which certainly for hard core runners is not much at all. But for me, it's a crapload of miles and is a truly massive undertaking.

Right now I find it pretty hard to run more than 3 miles at a time, which I've been doing at about an 8:30/mile pace. I run exclusively on a treadmill because Hong Kong is very hilly and there's a lot of cars/fumes/shitty air. I'm kind of roughly planning to do 3 miles x 4 times a week for a couple months, and as I build endurance increase that to 4x4, 5x4, 6x4, 7x4. It's difficult for me to run more than 4x/week with my job so I don't want to be unrealistic.

I think if I slowed down to about a 9:00/mile pace, or just a little faster, I may be able to run more than 3 miles but I'm not sure if slowing down just to get more distance is counter productive? What is the best way to build endurance, and make sure I stay on my rough schedule?

Also that 8:30 pace is an average, I've been doing each 3 mile run by starting closer to 9:00/mile, gradually increasing the speed, and finishing with more of a kick over the last couple minutes. And I run that way every time I get on the treadmill, which is fine with me, but I'm definitely open to adding variety if it makes sense.

Anyway, I'm looking for general advice here on building endurance, staying with a schedule, keeping it interesting since there's only so many times I can listen to the exact same songs on my ipod, and the pacing of the run itself.

Thanks.

 

[Kremlin Watcher]

Just had a very interesting run. I'm three weeks into my marathon program and all is generally well. Got out on the road today for the first time in a while for an easy-pace six miles. Did four and a half miles of absolute crap yesterday, so I was looking for a good effort today. Wore my Asics because it's kind of dreary, wet and cold outside. Started off well, easy eight-minute miles, but by mile three my right foot hurt so much I couldn't run. I was really, really irritated at myself - spend three months rehabbing my hip, only to have my foot go three weeks into my training. So I think about it for a minute, analyze what I have been doing for the past several weeks, and then it hit me: take your shoes off, you fool. I have been doing so much training in the gym in my VFFs that my legs are now accustomed to and geared for intense physical activity in bare feet. The high heels and super stability of the Asics was boxing my feet into an unnatural and fixed position and forcing me to use the wrong muscles to run and balance. So I took off my shoes and socks and ran the rest of the way (three miles and change) at my previous pace with no discomfort at all. The pain in my right foot disappeared after about fifteen or twenty paces, and I was off. I don't think I'll ever wear running shoes again. Of course, I didn't have my VFFs with me, so I shredded the soles of my feet, but skin heals more quickly than muscles, so I'll take that trade anytime.