SOSH Running Dogs

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
I hear you on pacing, although I've found after a couple times I'm much better at nailing HMP than MP.

How do you feel running that long on the track? Also, at your pace those turns much do some real work on your ankles, legs and hips, do you switch directions?
The outdoor track doesn't bother me - maybe that says something about my stride. But I really ran into problem on the 200 meter indoor track - when (hopefully I'm done with it) I run there I will run clockwise before and after.

That's a nice workout. If you can get your mind thinking that MP is a relaxed pace you'll be in good shape. Running near your LT pace will help your body flush out that lacate at higher effort levels which should enable to you keep MP even longer. It does appear that you could handle 6+ of those and this isnt even race conditions with the extra adrenaline.

I recall reading Alberto Salazar used to run mile repeats at 4:30, 5:00, 4:30, etc to help condition himself to thinking that 5min mile was more of a resting pace.
Yah, that's an interesting workout that maybe I will try next week. Except change the 4:30 to 5:30 and 5:00 to 6:00 :gonk:

Today's workout was a boost of confidence even though I started way to aggressively....
Thanks
Dave
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
So after four races, I've feel that my starts are hurting me. Running at 5:00 to 5:30 pace cannot be the best way to start a race if my GP is 6:00. Suggestions?
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
So after four races, I've feel that my starts are hurting me. Running at 5:00 to 5:30 pace cannot be the best way to start a race if my GP is 6:00. Suggestions?
You're not alone - but some things I've done to try to quell it a little

1. Ditch the ipod/music player if you use one
2. Poll some people (mainly women/older guys) near the front - they are usually candid and will tell you their pace. I pick those demographics because they tend not too start as fast as the local high school kids and usually have a good feel for their pace
3. Start a little further back - sounds like you tried this a few races ago and it didn't help
4. Race more ;)

It's mostly the adrenaline and racing more will make it seem more old-hat

Dave
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
Link

Got to get this guy CzarAlexander in here :angry:

I'll throw this out because I don't believe that I am the fastest human on Sosh over 5,000 meters. I have a PR of 15:12 in the 5k.
Although ichirob4ichiro beats him at 14:34. Some fast guys around here
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
Link

Got to get this guy CzarAlexander in here :lol:
Although ichirob4ichiro beats him at 14:34. Some fast guys around here
14:34 - that's fast. Maybe in a month I can snag the fastest 26.2 but who knows :)

I have a feeling my best 5k times are behind me - only the long stuff left for me to work on

Dave

P.S. Ichiro, are you still an active runner?
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
I'm pretty happy about the last couple weeks of running. It has been a struggle getting out there, but when I did, the results have been positive. Sunday night I did 6 miles with 3.85 @ 7:05. This was done back and forth on a single street of .77 miles with splits between 5:23 and 5:32, really consistent. Today I ran one of my best interval (VO2 max) workouts in a long time. I'm most proud of the consistency and sticking it out to the end. I planned for 7x600m, I thought about cutting it to 6 because of time constraints, but I said another 4 mins wouldnt be bad.

w/u of 2.81 @ 8:05
int 600m: 2:20,2:22,2:19,2:20,2:18,2:21,2:19 avg 6:15/mi pace with HR from 163 at the end of the 1st to 177 @ end of last 3
rec 300m: 1:52,1:47,1:55,1:51,1:55,1:54 avg 10min/mi with HR at end of each rec from 138 at end of first to 153 @ end of 6th
c/d of 1.23 @ 8:40

My goal was to run 6:15 pace and I nailed it. I didnt even realize I was that consistent until I got home and went through the splits because I mostly ran by feel with occasional checks on the splits. My recoveries were even slightly faster than normal (10:30-11).

I've done some other runs around these, but these were the main workouts.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
w/u of 2.81 @ 8:05
int 600m: 2:20,2:22,2:19,2:20,2:18,2:21,2:19 avg 6:15/mi pace with HR from 163 at the end of the 1st to 177 @ end of last 3
rec 300m: 1:52,1:47,1:55,1:51,1:55,1:54 avg 10min/mi with HR at end of each rec from 138 at end of first to 153 @ end of 6th
c/d of 1.23 @ 8:40

My goal was to run 6:15 pace and I nailed it. I didnt even realize I was that consistent until I got home and went through the splits because I mostly ran by feel with occasional checks on the splits. My recoveries were even slightly faster than normal (10:30-11).
So, one interval shy of 3 miles? Yah, you'll be 18:30 this summer .... nice job. And it sucks running intervals/track in this weather..I hate it - especially when you're doing it solo...


I just ran probably my longest workout before Boston (maybe next week we'll see) - and it went really well. To preface, I think running in 30 degree weather on an outdoor track with a long sleeve cotton short and gloves counts for 1 or 2 seconds per 1/4 :rolleyes:

5:26,5:59,5:17,5:59,5:20,6:02,5:22,6:00

"On" - 21:35 - 5:23 pace - closer to 10k pace
"Off" - 24:00 - 6:00 pace - right on the money (MP)

To be honest my hammy got a little tight towards the end so I didn't push and I thought my last "On" would be like 5:3X because I felt like I was running in quicksand so I was happy to see 5:22 on the watch.

On March 1st, I ran a 4M race in 22:16 and I think I've improved my lungs by some track and running hills... Plus I ran 16 miles yesterday so I wasn't "fresh" :p

Dave
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
So, one interval shy of 3 miles? Yah, you'll be 18:30 this summer .... nice job. And it sucks running intervals/track in this weather..I hate it - especially when you're doing it solo...
I just ran probably my longest workout before Boston (maybe next week we'll see) - and it went really well. To preface, I think running in 30 degree weather on an outdoor track with a long sleeve cotton short and gloves counts for 1 or 2 seconds per 1/4 :lol:

5:26,5:59,5:17,5:59,5:20,6:02,5:22,6:00

"On" - 21:35 - 5:23 pace - closer to 10k pace
"Off" - 24:00 - 6:00 pace - right on the money (MP)

To be honest my hammy got a little tight towards the end so I didn't push and I thought my last "On" would be like 5:3X because I felt like I was running in quicksand so I was happy to see 5:22 on the watch.

On March 1st, I ran a 4M race in 22:16 and I think I've improved my lungs by some track and running hills... Plus I ran 16 miles yesterday so I wasn't "fresh" :p

Dave
I totally missed this post. You seem to be cruising right along now. I see in your log you're having a tough time staying up, but you've only got a couple weeks left. Soon you'll start feeling the effects of the taper which should be a real boost. With the first few miles of Boston downhill, how do you plan on pacing? It probably going to feel way too easy.

18:30 is a bit out of my league unless I lose 10 lbs. I ran 20:14 today on my test 5k course, I ran the same course in 20:35 back in January. A small improvement, but I can handle it. Based on my normal improvement (30-40 secs) with rest and race conditions I think I'm around 19:45 now, which is close to my PB run in marathon shape. I might be able to challenge 19 later this summer.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
I totally missed this post. You seem to be cruising right along now. I see in your log you're having a tough time staying up, but you've only got a couple weeks left. Soon you'll start feeling the effects of the taper which should be a real boost. With the first few miles of Boston downhill, how do you plan on pacing? It probably going to feel way too easy.

18:30 is a bit out of my league unless I lose 10 lbs. I ran 20:14 today on my test 5k course, I ran the same course in 20:35 back in January. A small improvement, but I can handle it. Based on my normal improvement (30-40 secs) with rest and race conditions I think I'm around 19:45 now, which is close to my PB run in marathon shape. I might be able to challenge 19 later this summer.
Thanks - I'm glad the taper started :lol: Today was my 1st day off in 60 days - over that span, a 12.4 daily mileage average....

Not much I can do at this point - only hurt myself. Boston will be a real test for pacing - since I'm in the 1st corral I'll be trying to maintain 5:55-6:00 until 20 - then go nuts (hopefully).

As an aside - I have switched running clubs - and will be running for Whirlaway for Boston. I probably won't score for the team but it's a fresh start for me with a great group of guys.

Dave
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
Breathing

I recently picked up a running mag that stated runners should progress from 2-2, 3-3, and finally 4-4 for breathing. Believing this to be worth a try, I've worked to incorporate 3-3 into several miles worth of runs this week. I find that my last inhale is not bringing in much air. sort of like when you pump up your lungs for a dive. At times, even on flat ground, I have to revert back to 2-2 so I can catch my breath. Has anyone ever heard of this training tool?

On a different subject, I got wind some friends may try the Harpoon 5 Miler. Has anyone run this course? The beer reward is certainly enticing...
 

Mighty Barrett

New Member
Oct 22, 2008
49
On a different subject, I got wind some friends may try the Harpoon 5 Miler. Has anyone run this course? The beer reward is certainly enticing...
The Harpoon 5-Miler does a loop from the brewery, down through Southie, around Castle Island, and back. The Castle Island part is really nice from a scenic standpoint, but it can be windy there at times. There aren't any real hills anywhere. The after-party is good. I think most years they give you two beer tickets with your entry fee. Then you get to take a really smelly bus back to South Station to catch the T.
 

ichirob4ichiro

Member
SoSH Member
Oct 30, 2006
1,987
Hopkinton, NH
P.S. Ichiro, are you still an active runner?
Sorry for the late reply. Just saw this today.

Yeah, I still run... I've had a couple injury plagued years though. I've jumped back up on the horse recently.

My last season in college (spring '07) ended bitterly and early with a laterally torn planter fascia, which I ran on for 4 months. That knocked me down for over a year. After that frustration was in the rear view (sort of, it still hurts from time-to-time) I started training back up again last May, and I aggravated my achillies (on the other foot) early on.... and of course ran on it for 4 months.

I started back up from scratch aerobically, 15+pounds heavier (I was under sub-140 in prime shape) and it took a long time to feel good again and drop that extra 10% from my frame. From May to late-July, I did nothing but easy high-mileage (my bread and butter) to try and get that aerobic capacity back to where it was the previous year. I did 125-150 miles a week for all of June and July with no scheduled workouts or races... It proved to not be the wisest of choices on an always sore achillies...

I ran a few races, and climbed back into somewhat respectable race shape--but then started to get into that viscous cycle of every time I'd run hard-- I would need to take the subsequent day off to combat the angry achillies. As a result, my fitness began to suffer and by mid-October my first attempt at a comeback was put on ice...

Flash forward to February 2009. I have been released back into the wild after being diagnosed with a partially torn achillies> turned nasty scar tissue. I Had survived a minor surgical operation and three+ months of aggressive P.T. appointments (religiously 3 a week), and for the first time in my life I actually cross-trained (swam and biked 3 days a week). I was determined not to lose that aerobic capacity I worked so hard all summer to get back. It paid off I think. I feel 10-times more fit starting this comeback, than I was at this time a year ago. So we will see.

My goal right now is to hopefully be fit enough to competitively race the Bedford 12K in May. I'm not the kind of runner that likes to race his way back into shape. Nothing is more painful (physically and mentally) to me than running a race and knowing I am not prepared. But I think I need that ass kicking to light that fire a bit.

So, I'll play it by ear. Knock-on-wood for me, but the 2nd time around on the comeback trail is going somewhat smoothly.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
Sorry for the late reply. Just saw this today.

I started back up from scratch aerobically, 15+pounds heavier (I was under sub-140 in prime shape) and it took a long time to feel good again and drop that extra 10% from my frame. From May to late-July, I did nothing but easy high-mileage (my bread and butter) to try and get that aerobic capacity back to where it was the previous year. I did 125-150 miles a week for all of June and July with no scheduled workouts or races... It proved to not be the wisest of choices on an always sore achillies...
That's some hardcore mileage right there - but you're right - after dealing with my own AT issues - the achilles is something you can't run through..

My goal right now is to hopefully be fit enough to competitively race the Bedford 12K in May. I'm not the kind of runner that likes to race his way back into shape. Nothing is more painful (physically and mentally) to me than running a race and knowing I am not prepared. But I think I need that ass kicking to light that fire a bit.

So, I'll play it by ear. Knock-on-wood for me, but the 2nd time around on the comeback trail is going somewhat smoothly.
Awesome, keep us posted. I'm sure you've run the 12k before but it's a nice easy course for a comeback and you're right - the USATF races are humbling and always light a fire under my ass..

What's your mileage been since starting up again? Will you get back to 120+ or will you stay a little lower?

Dave
 

ichirob4ichiro

Member
SoSH Member
Oct 30, 2006
1,987
Hopkinton, NH
I count my mileage weird. Something I picked up in college-- as to not obsess over the bottom line each week. We would run in 15min increments and count it as 2 miles. So you'd count every run as if it was run at 7:30 pace. Even though in all likelihood most days would be faster.

It all depends; doing the high mileage at my peak aerobic fitness, most of my runs wouldn't be much faster than 7:30 pace. The funny thing is that the more I am out of shape, the more likely I am to run my easy days harder.... as if to prove something to myself. With that said, I have been doing about 75min (10ish) a day for the past 3-4 weeks, with a 90min or 2 thrown in a there randomly. And the past two weeks I have done a 20miler with my wife-- who is preping for Boston.

So I'd chalk it up to 75-80ish for the past month. I look forward to getting back up to the 18-20 miles a day (a 75min run AM, then 60-75min in PM) with the health cooperating, especially when that gorgeous NH summer roles around.

I'm definitely playing it slower this time around. This time a year ago, I was planning the whole summer in my mind to be some sort of running pilgrimage; a journey back to promise land of fitness, with something to prove to myself. I had a hard time dealing with how my college career ended. I was faster than I'd ever been, and was truly rolling-- but never got to prove what types of times I was capable of at the time and then forced to stop. I had reoccurring dreams/nightmares about racing for the year that followed, and wanted nothing more than to be healthy and bulletproof again, which I took for granted of for the majority of my college years.

I just can't be stupid anymore, and forcing myself to run on something that is sore-- instead of taking the short rest that would in all likelihood cure the pain in a matter of days. It comes down to needing to be less insecure about my running, and I think I am getting there.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
The Harpoon 5-Miler does a loop from the brewery, down through Southie, around Castle Island, and back. The Castle Island part is really nice from a scenic standpoint, but it can be windy there at times. There aren't any real hills anywhere. The after-party is good. I think most years they give you two beer tickets with your entry fee. Then you get to take a really smelly bus back to South Station to catch the T.
Maybe next year I guess. The field is already filled. Looks like my friends waited to long for a confirmation to run.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
Well, my first taper week sucked. It started out OK then I got hit with a nasty cold that I am still fighting remnants of (cough/etc). I tried some speed work just to see how the lungs were and I felt like shit. I managed about 48 miles off from my original goal of 60 with two days off. Hopefully I can get the rest of this cold out of me by midweek so I can try a little more speed work.

I'm hoping that this doesn't affect my Boston too much but it's taper time - always something to worry about.

Dave
 

ichirob4ichiro

Member
SoSH Member
Oct 30, 2006
1,987
Hopkinton, NH
I'm hoping that this doesn't affect my Boston too much but it's taper time - always something to worry about.
It is never easy, huh?

Well, tapper time is probably the best place (if forced by gunpoint) to take some time off. The hardest thing is trying not to push too hard through a cold/flu. That is where it would stick with you, the smallest effort gets exemplified greatly. But it sounds like you did a good job of adjusting and not pressing the peddle through the sickness. You still have plenty of time to get that sharp/fresh feeling back in your legs for Boston.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
I decided to add some hills to my workout. Not sure how I did...

1M: 7:39 (146), .77M: 8:22 (143) w/up
.18, 5:51 (162); 9:27 (too fast!)
.18, 6:07 (160); 9:39
.18, 6:21 (164); 10:54 (better)
.18, 6:31 (164); 11:08 (actually walked a bit here)
1M: 7:44 (158), .87M: 7:24 (163) c/dn

That was different. Definitely didn't do myself any favors on the downhills as my HR was around 155 avg. And that last one was a "get me done" run; not much left. Of course I didn't pace myself so much as nearly sprint up the hill. It was different, challenging, and right around the corner so I'll keep it. If my 5k goal pace is 6:00 where should I pace myself?
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
It is never easy, huh?

Well, tapper time is probably the best place (if forced by gunpoint) to take some time off. The hardest thing is trying not to push too hard through a cold/flu. That is where it would stick with you, the smallest effort gets exemplified greatly. But it sounds like you did a good job of adjusting and not pressing the peddle through the sickness. You still have plenty of time to get that sharp/fresh feeling back in your legs for Boston.
Thanks - I feel a lot better after this morning. I did a 8 mile run with a couple ten minute 'pickups' along the way - ended up being a total run of 8 miles @ 6:25 pace. The surges were close to MP but more importantly there was no coughing and only a few side stitches which were related to dehydration

Tomorrow @ lunch maybe some light stuff on the track...

Dave
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
I decided to add some hills to my workout. Not sure how I did...

1M: 7:39 (146), .77M: 8:22 (143) w/up
.18, 5:51 (162); 9:27 (too fast!)
.18, 6:07 (160); 9:39
.18, 6:21 (164); 10:54 (better)
.18, 6:31 (164); 11:08 (actually walked a bit here)
1M: 7:44 (158), .87M: 7:24 (163) c/dn

That was different. Definitely didn't do myself any favors on the downhills as my HR was around 155 avg. And that last one was a "get me done" run; not much left. Of course I didn't pace myself so much as nearly sprint up the hill. It was different, challenging, and right around the corner so I'll keep it. If my 5k goal pace is 6:00 where should I pace myself?
I have to assume those are pace per mile for the .18 hill runs. I have no idea what to recommend for pace on the hill because there's no way to know how steep it is. The goal should be to get close to 92-95% of your max HR at the end of each hill. These would replace an interval session on the track. Now obviously the first couple hills you probably dont get to the 92-95 range, but you should be close. You might want to try a longer hill to get your HR in the correct range for a longer period of time. With shorter hills you might turn them into sprints just to get to the correct HR and I'm not sure that's what you're after.


I did my longest run since October on Saturday. It was a nice 13.25 mile run at 8:11 (goal MP +45). The middle 6 miles was run over the 10k course I plan to run in a month. The hills didnt seem as bad at 8 min/mi pace :) Legs were feeling it on Sunday. I had planned a nice easy 4 miles but just didnt have any time.

Today I planned for 5x1200 at about 10k pace (6:40-6:45). Got a late start trying to get the dog back in the house so I shortened the workout a little. Ended up doing 4x1200 in 4:57-5:01 (6:38-6:44 pace) with 600m recoveries in about 3:20 (9/mi). After the last 1200m I ran 300m recovery than a quick 400m in 86 (5:45 pace) which was about 95% effort, I was toast at this point. Legs were definitely feeling the long run from a couple days ago.

The last few weeks I've been going against everything I've ever read. I'm adding miles while increasing intensity of my workouts. The reason is that I'd like to be in the high 30s/low 40s by early May. The goal is to get to 60 mpw during marathon prep so I need to start from close to 40 to make that happen with a reduced chance of injury.

Dave good luck with that cold. I've wimped out of a couple runs the last few weeks to fight off my cold too. Since this 10k isnt my primary goal I figure it is better to stay healthy and not set myself way back. If this were Aug or Sep I probably would have been out running like you did.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
I have to assume those are pace per mile for the .18 hill runs. I have no idea what to recommend for pace on the hill because there's no way to know how steep it is. The goal should be to get close to 92-95% of your max HR at the end of each hill. These would replace an interval session on the track. Now obviously the first couple hills you probably dont get to the 92-95 range, but you should be close. You might want to try a longer hill to get your HR in the correct range for a longer period of time. With shorter hills you might turn them into sprints just to get to the correct HR and I'm not sure that's what you're after.
The hill in question is 3-4% grade per mapmyrun. I was looking for something around 400m; longer you say? There is another hill, 2-3% grade, that's about 800m long. I'll give it a try this weekend.

Cheers,

Roland
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
Well, my taper is two weeks completed. I had a good week last week:

* 8 mile progression run early in the week (average pace 25 seconds over PMP)
* 4 mile track workout - 5:20,6:02,5:22,5:59
* 5 mile run yesterday - last chance to really test 1 and 2nd gear - 5:45,6:40 (slowed down so guy I was with wouldn't get lost),6:00 (more of the same), then 2 miles in about 11:30 - last mile closer to 5:20. Legs felt good...

~48 miles last week

This week, more easy stuff: 5-6miles M-F, then light stuff S & S. 2 miles at marathon pace on the track on Thursday.

Time to watch the weight, hope for good weather and find stuff to do to pass the nervous time

Dave
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
Well, my taper is two weeks completed. I had a good week last week:

* 8 mile progression run early in the week (average pace 25 seconds over PMP)
* 4 mile track workout - 5:20,6:02,5:22,5:59
* 5 mile run yesterday - last chance to really test 1 and 2nd gear - 5:45,6:40 (slowed down so guy I was with wouldn't get lost),6:00 (more of the same), then 2 miles in about 11:30 - last mile closer to 5:20. Legs felt good...

~48 miles last week

This week, more easy stuff: 5-6miles M-F, then light stuff S & S. 2 miles at marathon pace on the track on Thursday.

Time to watch the weight, hope for good weather and find stuff to do to pass the nervous time

Dave
I saw in your log you didnt run longer than 8 miles any day. I'm looking back at my logs and I did 12 eight days before each of my last two. I wonder if I might have gone too long even though both felt really easy.

This weekend I ran 12 and it was a huge struggle to finish with 8:30 avg pace. From the first step I knew it was going to be tough. Legs felt spent and heavy, I just wanted to walk. And it was an out and back loop so the first 6 miles were into a 20 mph headwind which didnt help my morale. On the trip back I was about 10-12 seconds per mile faster but I was out of gas.

Today I did another 5k time trial and felt pretty good. The result didnt show it as I ran 20:33 (6:36 pace) which is slower than I thought I might do. Last week must have taken a lot out of me. I wonder if with a little rest I might be able to maintain close to the same pace for 10k in 19 days.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
I saw in your log you didnt run longer than 8 miles any day. I'm looking back at my logs and I did 12 eight days before each of my last two. I wonder if I might have gone too long even though both felt really easy.
Yah, everyone's different but one of the things I'm constantly hearing from other runners is 'Just because you feel fresh doesn't mean you are'. In 07 I ran 14 and 8 as long runs (2 weeks out and 1) and I did the same this time around. I trained hard this cycle and I just want to give my body some relax time.
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
Yah, everyone's different but one of the things I'm constantly hearing from other runners is 'Just because you feel fresh doesn't mean you are'. In 07 I ran 14 and 8 as long runs (2 weeks out and 1) and I did the same this time around. I trained hard this cycle and I just want to give my body some relax time.
Last year I did 16 and 12. Actually, the 16 was a huge confidence boost because it my first long run in 2 months that I took a day off beforehand and I felt great throughout. It just felt good to do some easier miles and cruise along. I did 2 or 3 mile repeats at 5k pace about 11 days out then I did 7 miles with 2 miles at MP 4 days out which showed me how easy MP was after all the training.

Good luck on Monday. I work in Copley Sq and I'm going to try and get out just after the leaders finish. Hopefully I'll see you turn the corner onto Boylston.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
Well, my taper is two weeks completed. I had a good week last week:

* 8 mile progression run early in the week (average pace 25 seconds over PMP)
* 4 mile track workout - 5:20,6:02,5:22,5:59
* 5 mile run yesterday - last chance to really test 1 and 2nd gear - 5:45,6:40 (slowed down so guy I was with wouldn't get lost),6:00 (more of the same), then 2 miles in about 11:30 - last mile closer to 5:20. Legs felt good...

~48 miles last week

This week, more easy stuff: 5-6miles M-F, then light stuff S & S. 2 miles at marathon pace on the track on Thursday.

Time to watch the weight, hope for good weather and find stuff to do to pass the nervous time

Dave
Best of luck! You've certainly put in the effort, so I'll be hoping it pays off for you.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
My oldest is about 10 and has been keen to run since his 1 miler about a month ago. Is there any guidance out there about when to start 'em and how much? He's run twice with me this week (my warmups). 2M @ 8:40 and 3.15M @ 8:30 (1M pace + 1:30). Didn't seem to phase him much.
 

Marceline

Well-Known Member
Lifetime Member
SoSH Member
Sep 9, 2002
6,441
Canton, MA
I'm running in another 5k this weekend and hoping to break 30 minutes. I increased my "long runs" (not long for you guys, but for me...) to 4 miles and I'm hoping that will help improve my time. I'm shooting for under 30 minutes. Last one I ran (personal best) was 31:11.

Did another 4 miles today in 39:45... A couple of months ago I could barely stand up after running 3 miles, and I felt pretty good after the 4 today so I've made some good progress. The ultimate goal is to ramp up and complete a half marathon in August.

I've been using mapmyrun.com to log all my runs. It's been a great motivator since I can go on there and see exactly how much progress I've been making. If we have any other running novices out there, I would recommend checking it out.

Next step is going to be buying new clothes since I've dropped 30 pounds since I started running...

Also I've appreciated all the tips/advice that have been posted in this thread over time. Thanks guys.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
My oldest is about 10 and has been keen to run since his 1 miler about a month ago. Is there any guidance out there about when to start 'em and how much? He's run twice with me this week (my warmups). 2M @ 8:40 and 3.15M @ 8:30 (1M pace + 1:30). Didn't seem to phase him much.
I wouldn't push him at all - if he likes it, he likes it. Continue to see if he wants to join you on wu's and cd's but I wouldn't get him on the hills or tracks :).

Maybe pick a 5k down the road and run it with him at his pace ?? My oldest just turned one so I have no clue



I'm running in another 5k this weekend and hoping to break 30 minutes. I increased my "long runs" (not long for you guys, but for me...) to 4 miles and I'm hoping that will help improve my time. I'm shooting for under 30 minutes. Last one I ran (personal best) was 31:11.

Did another 4 miles today in 39:45... A couple of months ago I could barely stand up after running 3 miles, and I felt pretty good after the 4 today so I've made some good progress. The ultimate goal is to ramp up and complete a half marathon in August.

I've been using mapmyrun.com to log all my runs. It's been a great motivator since I can go on there and see exactly how much progress I've been making. If we have any other running novices out there, I would recommend checking it out.

Next step is going to be buying new clothes since I've dropped 30 pounds since I started running...

Also I've appreciated all the tips/advice that have been posted in this thread over time. Thanks guys.
Nice to hear you chime in - nice to see you progressing! There are some great halfs if you're from this area in the fall
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
I wouldn't push him at all - if he likes it, he likes it. Continue to see if he wants to join you on wu's and cd's but I wouldn't get him on the hills or tracks :(.

Maybe pick a 5k down the road and run it with him at his pace ?? My oldest just turned one so I have no clue
l
It's not so much to push him that I ask, as to make sure he doesn't get hurt. I have no idea how far or how fast a little guy should run. He has really been bugging me to take him for runs. Happy to do so if it is safe. Heck, he was ripped our last run wasn't 4M...
 

Frisbetarian

♫ ♫ ♫ ♫ ♫ ♫
Moderator
SoSH Member
Dec 3, 2003
5,261
Off the beaten track
I'm just catching up here and wanted to say that I'm sorry I didn't get a chance to wish you luck before the race today, Dave. I'm sure you'll post an update soon, and am equally sure you kicked ass.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
I'm just catching up here and wanted to say that I'm sorry I didn't get a chance to wish you luck before the race today, Dave. I'm sure you'll post an update soon, and am equally sure you kicked ass.
Thanks - just a quick followup but it was nice meeting some fellow SOSHers (including one new teammate) after the race. Overall the race was nice and fun but it wasn't really fun.

The good: 5 minute PR, finished 60 spots higher this Boston over 2007 (297 vs 358) - 2:45:49
The bad: almost 6 minutes off my outer goal (< 2:40)
The ugly: I just didn't have it today - started with side stitches the first few miles, then the wind kicked in from 7-9 miles pretty good and I didn't have the leg drive in the 2nd half of the race. Felt out of it the whole way and never had a rhythm....

Boston was humbling as usual and it will be nice to have some 'downtime' to see where I go from here. I definitely want to get faster in the short stuff over the remaining spring and summer and maybe focus on a half in the fall. I need to reevaluate my training and see what failed me - it's not like I hit a hard wall later in the race - I just felt like crap from 13-14 on mostly in the legs which shouldn't have happened.

Dave
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
Thanks - just a quick followup but it was nice meeting some fellow SOSHers (including one new teammate) after the race. Overall the race was nice and fun but it wasn't really fun.

The good: 5 minute PR, finished 60 spots higher this Boston over 2007 (297 vs 358) - 2:45:49
The bad: almost 6 minutes off my outer goal (< 2:40)
The ugly: I just didn't have it today - started with side stitches the first few miles, then the wind kicked in from 7-9 miles pretty good and I didn't have the leg drive in the 2nd half of the race. Felt out of it the whole way and never had a rhythm....

Boston was humbling as usual and it will be nice to have some 'downtime' to see where I go from here. I definitely want to get faster in the short stuff over the remaining spring and summer and maybe focus on a half in the fall. I need to reevaluate my training and see what failed me - it's not like I hit a hard wall later in the race - I just felt like crap from 13-14 on mostly in the legs which shouldn't have happened.

Dave
Congrats on the PR. The talk on TV about the wind didnt really do it justice on the ground. They made it sound like it wasnt a big deal until the very end, but from reports I've read it was in your face almost the entire way. That had to be tough mentally knowing you had to deal with it the entire race, there was no return trip to get a tailwind.

Are the downhills really that steep early on? You mentioned you didnt feel good early on, but you were under 6 min/mi pace for quite a while. In fact your 15k time was faster than the women leaders!

How did your taper work? I noticed you went very easy the last couple weeks with very little quality. Is this something you will look at or did you feel fresh, but it was just one of those days when it wasnt working for you.

I hope you'll feel better about the race when you look back. Two years ago I beat my PR by 8 mins, but was bummed about the way I stumbled to the finish over the last 8 miles. Looking back I learned a lot from my training and race preparation that helped me last year.

How were the crowds? And what's your secret for getting close to the starting line? The website said it only took you 21 seconds to cross the starting line! You had to be within 50 yards of the start line.
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
I'm running in another 5k this weekend and hoping to break 30 minutes. I increased my "long runs" (not long for you guys, but for me...) to 4 miles and I'm hoping that will help improve my time. I'm shooting for under 30 minutes. Last one I ran (personal best) was 31:11.

Did another 4 miles today in 39:45... A couple of months ago I could barely stand up after running 3 miles, and I felt pretty good after the 4 today so I've made some good progress. The ultimate goal is to ramp up and complete a half marathon in August.

I've been using mapmyrun.com to log all my runs. It's been a great motivator since I can go on there and see exactly how much progress I've been making. If we have any other running novices out there, I would recommend checking it out.

Next step is going to be buying new clothes since I've dropped 30 pounds since I started running...

Also I've appreciated all the tips/advice that have been posted in this thread over time. Thanks guys.
How did your 5k go? Good luck with your progress, getting those extra miles in will help quite a bit. About 5 years ago I started to get back into running and I remember starting by walking 1/4 of every mile in just a 3 mile run. I have a favorite 5 mile run that took me 50 mins back then at just about max effort. I did a time trial in under 34 last year over the same route. The running log really helps you monitor your progress and give you feedback on how you;'re doing. I learned from BleacherFan to put a short sentence or two about how I felt, what the run was like etc. I go back and check on various runs to see what worked and what didnt.

And 30 lbs, wow! I've read every lb saves you about 1-2 seconds per mile.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
Thanks - just a quick followup but it was nice meeting some fellow SOSHers (including one new teammate) after the race. Overall the race was nice and fun but it wasn't really fun.

The good: 5 minute PR, finished 60 spots higher this Boston over 2007 (297 vs 358) - 2:45:49
The bad: almost 6 minutes off my outer goal (< 2:40)
The ugly: I just didn't have it today - started with side stitches the first few miles, then the wind kicked in from 7-9 miles pretty good and I didn't have the leg drive in the 2nd half of the race. Felt out of it the whole way and never had a rhythm....

Boston was humbling as usual and it will be nice to have some 'downtime' to see where I go from here. I definitely want to get faster in the short stuff over the remaining spring and summer and maybe focus on a half in the fall. I need to reevaluate my training and see what failed me - it's not like I hit a hard wall later in the race - I just felt like crap from 13-14 on mostly in the legs which shouldn't have happened.

Dave
Well, I griped about missing my 5k goal by 11 sec. All the same, 6:19 pace for a marathon has my admiration. Job well done in what seems like adverse conditions (otherwise known as the usual for the BM I would imagine). Congrats!

Cheers,

Roland
 

Marceline

Well-Known Member
Lifetime Member
SoSH Member
Sep 9, 2002
6,441
Canton, MA
How did your 5k go? Good luck with your progress, getting those extra miles in will help quite a bit. About 5 years ago I started to get back into running and I remember starting by walking 1/4 of every mile in just a 3 mile run. I have a favorite 5 mile run that took me 50 mins back then at just about max effort. I did a time trial in under 34 last year over the same route. The running log really helps you monitor your progress and give you feedback on how you;'re doing. I learned from BleacherFan to put a short sentence or two about how I felt, what the run was like etc. I go back and check on various runs to see what worked and what didnt.
It was great. Tough course with a big uphill at the start of the 3rd mile but I beat my personal best by about 2 and a half minutes (finished in 28:43). I actually was surprised to finish as well as I did -- my legs felt like crap for the first mile or so before I settled in and got comfortable. My goal was to finish under 30 so I was very happy with the results.

Next step will be trying to get under 25:00.

And 30 lbs, wow! I've read every lb saves you about 1-2 seconds per mile.
I'm 5'10" - was at 210lbs when I started training 5 months ago. Now at 180. Started with the running and got rid of soda and junk food from my diet. Still have a bit further to go though.
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
It was great. Tough course with a big uphill at the start of the 3rd mile but I beat my personal best by about 2 and a half minutes (finished in 28:43). I actually was surprised to finish as well as I did -- my legs felt like crap for the first mile or so before I settled in and got comfortable. My goal was to finish under 30 so I was very happy with the results.

Next step will be trying to get under 25:00.



I'm 5'10" - was at 210lbs when I started training 5 months ago. Now at 180. Started with the running and got rid of soda and junk food from my diet. Still have a bit further to go though.
Congrats on the big improvement, that's really amazing. Nice mental focus to get through that first mile. If you do decide to run even more miles I'd expect your times to continue to drop in good size chunks. Did you keep track of splits per mile? Did you have any training at or near your race pace?

We're the exact same size now. I've got to be better about the soda. It is diet soda, but I really should get back to water.

Did you use anything to count calories or was it just being smarter about what you eat?
 

Marceline

Well-Known Member
Lifetime Member
SoSH Member
Sep 9, 2002
6,441
Canton, MA
Congrats on the big improvement, that's really amazing. Nice mental focus to get through that first mile. If you do decide to run even more miles I'd expect your times to continue to drop in good size chunks. Did you keep track of splits per mile? Did you have any training at or near your race pace?

We're the exact same size now. I've got to be better about the soda. It is diet soda, but I really should get back to water.

Did you use anything to count calories or was it just being smarter about what you eat?
The race in Cumberland didn't have any mile markers so I wasn't able to get any splits. That's why I was so surprised when I got to 28:00 and could see the finish line ahead of me, when I figured I had at least a quarter mile more to go. :rolling:

Most of my training miles were at a 10:00-10:20 / mile pace, which is very comfortable for me right now - nothing as fast as the 9:15/mile I did in this race. I haven't completely figured out what is meant by all these things like tempo runs, running at race pace, and stuff like that yet...I just run what is comfortable and build up the mileage. Once I get a good base and know my limits a little better I will try to start varying the pace of my workouts a little more. I think doing a 5k race every couple of weeks helps because it forces me to push a bit harder than my normal runs.


I switched from regular soda to diet soda back when I started training. I am starting to replace a lot of that diet soda with water but I'm still drinking a decent amount of it.

Don't really count calories but I started bringing a sandwich to work for lunch instead of going out and getting fast food, eating fruit instead of cookies or other crap for snacks, not eating donuts when people bring them to work in the morning, stuff like that. As someone who has always had a shitty diet and never exercised it's been a big adjustment for me, but I am feeling great now.

edit: If anyone's in the RI area and interested, I'll be running the Scott Carlson memorial run/walk for ALS (5k) on Saturday in Warwick, RI. Posted in bash forum
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
I'm about 10 days out from my 10k on Sunday 5/3. I ran my last real workout on Wednesday. 7 miles including 2x1600m @ just under 10k pace which ended up being 6:26/6:28 pace per mile (yes I adjusted 1 mile = 1609m). Not totally thrilled with the times and effort, but I'm trying to get through some soreness/tightness on the outside and behind my left knee. Today I did 6 miles with 10x100 strides and I was sore on the trip home. It gets better each day so I'm hoping it is ok come race day. The pain flares up on downhills which could be problematic because the race has a 200 ft downhill from mile 1 - 1.5.

Next week should be pretty easy, with one day of 5x300 just to get some speed work in. If the legs isnt responding the way I want I may cut back more. I'd really like to take a shot at 6:40-6:45 mile pace for the 10k so that means a goal of sub 42 with a dream goal of 41. I really havent gone over 30 miles in any week. The miles have been in long runs and quality tempo and intervals. I dropped one easy 4-5 mile run per week. We'll see how it works out.

I've started reading Jack Daniels' Running Formula book. I'll probably tweak my marathon plan this summer. Based on his book I should be running faster in my tempo and intervals and slightly slower for other runs. My problem is that I think I'm much better at shorter distances so every race projection system wildly overrates my marathon time. My 5k times say I should be sub 3:10, but I ran a nice evenly paced 3:19 last fall on a flat course in pretty good conditions. I'm going to train based on my 5k times not my marathon time, so the goal this year will be 3:10
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
A good week of running for me. Total 43.18M, all at long run pace (approx 7:40 @ 150 bpm) using the McMillan calculator. Started with a great run Sun, 9M - 7:40 @ 140 bpm. I had a two days off prior yet was still surprised at the low heart rate. Four more runs, including a 12M long run, capped by today's 7M + 1M fast finish.

Although my overall fast finish pace was 5:54 pace, the first .25 was at 5:15. I didn't believe the Garmin about the 1st .25M as I glanced down. It didn't feel that hard given it was the start of mile 8. So I'm pretty geeked about my fast finish.

Tomorrow I'm thinking about incorporating 3x1M interval after a 3M warmup (taking the kid out). Is that a reasonable interval length & # of repeats? The 1M length is easier to track using laps on the Garmin (I'm too lazy to program a workout).

Just got to pick a local 5k to gage my progress...
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
Anybody dealt with IT band issues? I'm afraid I may have an issue now. I have a dull pain on the outside of my left knee and some tightness in the back of my knee. I developed it about 10 days ago on a long run. I've been able to run through it for the most part, but it is still there. I took 3 days off and ran this morning. It was short, just 1.5 w/u, 5x300 at mile pace with 300m rec and then about 1 c/d. On the 4th repeat I could feel the knee acting up again and on the run home I walked about half of it to be safe.

I'm just about ready to call off my 10k race on Sunday because I'm concerned I'll set myself back a few weeks running the steep downhill then trying to power my way to the finish. Tomorrow I plan to do 7 or 8 miles easy to see if it might be more related to turns on the track.

I plan on doing about 6 weeks of easy runs (mp +60-90 sec) to get the mileage up for the 18 week marathon program. Of course this depends on my knee being somewhat ok. The IT band is supposedly an overuse issue and/or shoe problem. One of my pairs of shoes is right near the end of its life (477 miles) and happens to be the pair I wore when the knee started bothering me. I had been staying right around 28-30 mpw but upping the intensity. Maybe the long runs were too long, but I was trying to get prepared for the summer.

The soreness isnt there after I stop running so maybe taking it easy for a few days then doing easy running will take care of it.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
Well, it's been a little over a week since my debacle w/ Boston where once again I got beat by the course...About 1/2 through when I could think straight, I started questioning everything: mileage, track work, taper, my nasty headcold 3 weeks out, long runs, average training pace, everything was on the table for discussion while I slowly became dehydrated. A quick synopsis of my splits (as far as I remember it):

6:13,5:46,5:44,5:48,6:00,6:00,6:01,5:59,5:59,6:06,6:15,6:01,6:10,6:10 (1-14 - 1:24:18 - 6:00)

I think the key to my disaster were some fast splits combined with a steady headwind that made these splits effort-wise harder than they should have. I remember listening to some of my faster teammates saying they were going to go out 5:40 pace to start. I shou;dn't have been that fast 2-4 but with the adrenaline and the downhills it happened. The wind picked up and I the pace really started to feel tough around 11-12. After 14 I was still on a decent pace but I knew I was done - it was starting to get harder and I was started to dehydrate a little - and I had been drinking stuff every other water stop.

6:20,6:20,6:20,6:31,6:30,6:30 (15-20 - 2:03:03 - 6:25 pace)

I lost more steam going up over 128 and was really running solo now with some good wind. This is one of the hills I hate the most - a slow steady one up to Newton Wellsey Hospital. At this point I was trying to stay in survival mode.

6:57,6:31,6:49,6:55,6:55,8:44(1.2) (21-26.2 - 6:54 pace).

I almost became completely blind from the salt seeping into my contact lenses - never happened before. I was really hurting after heartbreak and really lost focus. That was all she wrote.


In hindsight, I think I was well prepared and not too rusty from my taper. I think however I will do a more traditional 2 week taper just to make sure. I will be focusing on the shorter stuff from here until the fall hoping to finally get some good times in the 5/10k (Ichiro good luck in Bedford in May). As much as I hate track, I will be doing at least one workout a week and trying to learn more about training. I've half-assed enough years without any direction and/or coach to guide me. I feel like I still have a lot more to give but I really need to focus.


Dave
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
Anybody dealt with IT band issues? I'm afraid I may have an issue now. I have a dull pain on the outside of my left knee and some tightness in the back of my knee. I developed it about 10 days ago on a long run. I've been able to run through it for the most part, but it is still there. I took 3 days off and ran this morning. It was short, just 1.5 w/u, 5x300 at mile pace with 300m rec and then about 1 c/d. On the 4th repeat I could feel the knee acting up again and on the run home I walked about half of it to be safe.
I've never had it but from what I hear it can linger if you don't let it heel - it sounds like you did the right thing. I would maybe try some stuff towards the end of the week but there are enough races in this season to skip the 10k.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
Today makes one year of Garmin ownership for me: 847.4 miles, 104.1 hours (7:37 pace). Plus another 150 or so miles on the treadmill and it is reasonable to say I hit the 1000 miles in the last year! So to celebrate, I ran a simulated 5k. Actually, when I was not lazy I was busy last week and only covered 11.4 miles. The 5k seemed like a good way to test myself.

On a flat loop, 19:04 (6:09 pace). After a 1M warmup, from memory my HR was 171 to 181 (finish) on a cool day. Not being in racing conditions, I did not expect to see I was exerting msyelf so much. A bit of a concern with a 19:00 target for my next yet to be chosen 5k if there are any hills. My first run of this length/speed outside of a race. I'm happy to have finished it and will look to include more tempo running once/wk or so.
 

BleacherFan

Member
SoSH Member
Jan 28, 2003
468
Tewksbury, MA
Today makes one year of Garmin ownership for me: 847.4 miles, 104.1 hours (7:37 pace). Plus another 150 or so miles on the treadmill and it is reasonable to say I hit the 1000 miles in the last year! So to celebrate, I ran a simulated 5k. Actually, when I was not lazy I was busy last week and only covered 11.4 miles. The 5k seemed like a good way to test myself.

On a flat loop, 19:04 (6:09 pace). After a 1M warmup, from memory my HR was 171 to 181 (finish) on a cool day. Not being in racing conditions, I did not expect to see I was exerting msyelf so much. A bit of a concern with a 19:00 target for my next yet to be chosen 5k if there are any hills. My first run of this length/speed outside of a race. I'm happy to have finished it and will look to include more tempo running once/wk or so.

Nice job - ironically I wait here waiting for my Garmin 305 to arrive. I finally pulled the trigger and ordered one - got tired of waiting for the price to fall.

I hope to use the HR during workouts as well...
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
Today makes one year of Garmin ownership for me: 847.4 miles, 104.1 hours (7:37 pace). Plus another 150 or so miles on the treadmill and it is reasonable to say I hit the 1000 miles in the last year! So to celebrate, I ran a simulated 5k. Actually, when I was not lazy I was busy last week and only covered 11.4 miles. The 5k seemed like a good way to test myself.

On a flat loop, 19:04 (6:09 pace). After a 1M warmup, from memory my HR was 171 to 181 (finish) on a cool day. Not being in racing conditions, I did not expect to see I was exerting msyelf so much. A bit of a concern with a 19:00 target for my next yet to be chosen 5k if there are any hills. My first run of this length/speed outside of a race. I'm happy to have finished it and will look to include more tempo running once/wk or so.
Really nice job on the 5k test. Was this over a measure race course, or are you like me and just try and use online sources to get it close? You are definitely ready to go sub 19 in a race if you can do that well solo.

Nice job - ironically I wait here waiting for my Garmin 305 to arrive. I finally pulled the trigger and ordered one - got tired of waiting for the price to fall.

I hope to use the HR during workouts as well...
I'm waiting for the battery in my watch to die before I take the leap. Although I'll miss using my spreadsheet to track my splits and review my run each time :lol:

My IT band is still a bit of an issue, but I did manage to get in 20 miles last week with runs ranging from 4.36 to 7.33 at mp+45-60 secs. I start to feel it around 4-5 miles, but it never gets painful. Actually it got better around 6 miles which is a good sign.

The next 6 weeks will contain only runs of mp+60 sec as I build up the base. I'm following Daniels' marathon Plan A.
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
Nice job - ironically I wait here waiting for my Garmin 305 to arrive. I finally pulled the trigger and ordered one - got tired of waiting for the price to fall.

I hope to use the HR during workouts as well...
Well, hopefully you enjoy it as much as I do mine. I know you will want the more accurate pacing, so make sure to adjust the default setting for "least" smoothing. So far, I haven't really made full use of the Garmin, though during races I have used the pace alert. I have yet to try some of the built in workouts for tempo runs and the like or to interface it with my computer. Mostly, I make use of the data screens for HR, M, pace and the like. I can happily report the HR monitor battery lasted for 700 miles or so.

I'll be interested in your impressions.

Cheers,

Roland
 

rbeaud

Member
SoSH Member
Jul 15, 2005
348
Orange, CT
Really nice job on the 5k test. Was this over a measure race course, or are you like me and just try and use online sources to get it close? You are definitely ready to go sub 19 in a race if you can do that well solo.

I'm waiting for the battery in my watch to die before I take the leap. Although I'll miss using my spreadsheet to track my splits and review my run each time :)

My IT band is still a bit of an issue, but I did manage to get in 20 miles last week with runs ranging from 4.36 to 7.33 at mp+45-60 secs. I start to feel it around 4-5 miles, but it never gets painful. Actually it got better around 6 miles which is a good sign.
I used the GPS to get 3.1M as I didn't feel like changing the distance setting. Close enough for horseshoes and hand grenades! Being a race of one entrant, it's easy to slack off or give up so I am please to have completed the 5k. Really think about a Garmin if you can. Love this thing. I ran for two years using an Ironman and could never take the time for tracking each day. The Garmin made that easy and also spurred me to do better with the detailed information it provides. Maybe not an issue for you if you are using spreadsheets!

I hope the ITB issue resolves itself for you. Have you been doing anything to strengthen it (before or since)? I know my lower back was hurt about 15 yrs ago in rugby and flared up twice when I resumed running three years ago. I lost three to four weeks fitness which was very frustrating. Since the last instance, I have added core strengthening exercises which I do before nearly every run (should do every day really). No re-occurence, knock on wood. Runners World had some exercises which you could probably find on their website or ping me and I'll find the backissue.
 

underhandtofirst

stud who hits bombs
SoSH Member
Jul 25, 2005
1,575
Chelmsford, MA
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.

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.