that's a good distance at a decent pace!
― gonna send him to outer space, to hug another face (NickB), Friday, 22 June 2012 18:56 (11 months ago) Permalink
i've pretty much plateaued at it for over a year now (though i don't mind this, i don't time or measure my runs except approximately)
― bitch I'm on the 242 (lex pretend), Friday, 22 June 2012 19:01 (11 months ago) Permalink
my 5k is tomorrow at 8. i have run in the morning approximately 1 time this spring and it was at 10. i hate morning running! i think i can remedy it by getting up at 5 and having coffee and toast and then jogging from the parking lot so i can be warmed up. one thing i know is i can't maintain my goal pace of 9:21 mile! maybe it'll be ok since i haven't run since wednesday.
― kneel aurmstrong (harbl), Saturday, 23 June 2012 16:01 (10 months ago) Permalink
good luck w/the 5k!
― rayuela, Saturday, 23 June 2012 17:14 (10 months ago) Permalink
xpost. That's basically what I do. Get up really early and have coffee and a waffle, then chill out for about a hour and a half before leaving. The only time I run in the morning is on weekends though.
9.5 miles today. Plan called for 2 easy, and then to do some speed work by running my tempo pace for 6 minutes then 1 minute of rest. Repeat 5 times. Then more easy pace for an hour. The intervals were tough, but not too bad. Only ran for 30 mins afterwards though. Stomach cramps. Blah.
― Jeff, Saturday, 23 June 2012 17:16 (10 months ago) Permalink
I always feel fabulous after running. So how come it takes so much time convincing myself that I should go?
― rayuela, Saturday, 23 June 2012 17:45 (10 months ago) Permalink
Harbl how did you decide on a goal pace of 9:21? My goals are always really stupid round numbers, like 7:30 or 8:00
― Mad God 40/40 (Z S), Saturday, 23 June 2012 18:05 (10 months ago) Permalink
because i picked a round number for the whole 5k which is 29 minutes! at least i think that makes 9:21.
― kneel aurmstrong (harbl), Saturday, 23 June 2012 19:17 (10 months ago) Permalink
i'm gonna join my local roadrunner's club bc they have races that cost $2
― kneel aurmstrong (harbl), Saturday, 23 June 2012 20:22 (10 months ago) Permalink
good luck harbls!
― gonna send him to outer space, to hug another face (NickB), Sunday, 24 June 2012 07:57 (10 months ago) Permalink
that was hard. it was so hot out already. my watch says 29:58 but i don't know the official time yet. the first mile i must have been going much faster than i wanted because the guy reading splits said 9:40 or something when i passed but i didn't cross the start mat until i felt like a minute in? i want to do a smaller race next time. there were too many people. also it was women only and raising money for uterus cancer or something so it was really like "you are all winners!!!!!!!!!!"
― kneel aurmstrong (harbl), Sunday, 24 June 2012 13:34 (10 months ago) Permalink
lol 29:59.1. at least it doesn't say 30 in front of it, then i would feel sad!
― kneel aurmstrong (harbl), Sunday, 24 June 2012 14:21 (10 months ago) Permalink
I'm sure a version of this question has been asked many times on this thread, but I'm thinking about getting into running after a ten year hiatus due to knee injuries. I used to play basketball and took a couple vicious knee-to-knee collisions that I'm pretty sure did it. Some sports medicine dude at a bar told me I probably have loose cartilage debris in my knee and that's probably just as good as seeing a doctor about it. I'm in good shape - do 3.5 miles on the elliptical 3 times a week and lift - but I'm really sick of the elliptical. Last attempts at running were done in shitty running shoes and led to my knee basically locking midway or shortly after.
I'm wondering if it's worth investing in decent shoes or a knee brace if I'm just going to realize my knee can't handle it after one run. I know I pronate and have fairly weak arches so is it worth going to one of these nice running shoe stores to have them tell me the best type of shoe? Are knee braces actually effective? I have a nice track literally right across the street from me that I never use... seems like such a waste.
― Moreno, Sunday, 24 June 2012 15:37 (10 months ago) Permalink
I say yes. I started taping my leg up (shin splits) and it helped tremendously. Made a bigger diff than I thought it would. I also did the gait analysis thing, and it's free, so why not? Running shoes are a good investment.
― rayuela, Sunday, 24 June 2012 21:07 (10 months ago) Permalink
yes, def get running shoes, with gait analysis - guards against so much injury grief, def worth it
― bitch I'm on the 242 (lex pretend), Monday, 25 June 2012 00:01 (10 months ago) Permalink
Cool think I will. Last time I jogged I was wearing some cheap 20$ shoes so no surprise my knee gave out
― Moreno, Monday, 25 June 2012 01:56 (10 months ago) Permalink
For some reason, I just re-read this whole thread. Funny reading my old posts and the milestones I talked about over the years. Despite having so many injuries in the last 2 years, I have come a long way. Sort of surprising that I've kept it up.
― Jeff, Monday, 25 June 2012 02:21 (10 months ago) Permalink
Good to read everybody's great results!
Moreno, I don't have any first hand experience with knee braces but a colleague of mine uses one to stabilize his knee (stretched ligaments I believe) and is very positive about them. Don't think he jogs though. Better ask some information about this as you get your shoes.
Did 11.2 km yesterday @ 5:35/km (7 miles @ 9 mins/mile) - felt great and could have gone on for another 5 km easily, or so it seemed. Very steady pace, too.
― willem, Monday, 25 June 2012 06:57 (10 months ago) Permalink
SO... do you guys find your pace starting to become more consistent the more frequently you run. Lately I am locked in to 8 mins per mile, it's never happened me before, it's actually really good though. In the past I'd start quickly then tail off on a long run, and be slow as hell by the end, but now without trying I have this steady plod that is almost exactly the same pace each mile, like 8.02 seconds like clockwork.
i'm guessing this is a good thing as it's also come with a feeling that my stamina is a lot bigger and i'm doing longer distances.
just gotta also say, if anyone doesn't have nike + or a similar gizmo, i would recommend it hugely. i find it so motivating.
― Know how Roo feel (LocalGarda), Tuesday, 26 June 2012 08:48 (10 months ago) Permalink
Too early days for me to tell I think, the progression I make (I've only started last March) is still ongoing. Pace at the moment is quite consistent throughout runs (currently 9 mins/mile on long runs, 7:30 on short runs) but still improves slowly over time. Carrying less weight is a major contributor of course, I've lost about 3 kilos in the 3 months since I've started running.
― willem, Tuesday, 26 June 2012 09:39 (10 months ago) Permalink
it's been really important to me not to measure my progress or improvement w/r/t running, to just go with what comes naturally, cuz it's the thing that relieves all the self-competitive yardsticks in the rest of my life. so no apps of any sort for me, no training for any goals etc. my main motivation has been visible improvement - oh hey i don't feel shattered when i usually do, let's see if i can go a bit further - in increments.
― bitch I'm on the 242 (lex pretend), Tuesday, 26 June 2012 09:51 (10 months ago) Permalink
I only use the measurements 'retrospectively', I don't use them to set targets for day-to-day running, just like to be able to see how I'm doing. Before a run I only decide on whether I'll do a short or long run and go from there: start out slowly for the first two km or so, then settle for either "endurance" or "fast(er)" pace.
This works much better for me than go with 'official' training schemes. I've tried those years ago (heart rate measurements, training zones) and it killed the fun for me.
What I'd like to do when I feel I'm up for it is to do some fartlek training - use the environment to set up your training in some kind of interval mode (eg. run to the third tree as quick as you can, slow down for that stretch along the canal and whatever comes your way). Does anyone have any experience with those kind of exercises?
― willem, Tuesday, 26 June 2012 10:50 (10 months ago) Permalink
i just ordered garmin 210 with hr monitor. i find that stuff really helps me as long as i don't constantly check it, which i've basically trained myself not to do.
― kneel aurmstrong (harbl), Tuesday, 26 June 2012 11:24 (10 months ago) Permalink
My pace varies, I try and change it up greatly. Running at the same 8:30 - 9:00 pace is something I've been trying to get away from.
― Jeff, Tuesday, 26 June 2012 11:31 (10 months ago) Permalink
how long do folks warm up for? or do you all just hit the trail and start running at speed?
― rayuela, Tuesday, 26 June 2012 13:12 (10 months ago) Permalink
Mile, mile and a half. Basically the distance I have to do street running before I hit the lakefront path. Several stop lights slow me down, so I really can't get in a groove anyway then.
― Jeff, Tuesday, 26 June 2012 13:16 (10 months ago) Permalink
I never warm up.
― Know how Roo feel (LocalGarda), Tuesday, 26 June 2012 13:17 (10 months ago) Permalink
or warm down.
might be bad. i "warm down" by sitting and sweating for a while.
― Know how Roo feel (LocalGarda), Tuesday, 26 June 2012 13:18 (10 months ago) Permalink
I warm up for about 2 km or 15 mins, just start running slowly. I'm a slow starter anyway, the second half of my runs is always faster than my first half.
― willem, Tuesday, 26 June 2012 14:27 (10 months ago) Permalink
my first mile is often my fastest. have read so many conflicting "warming up/down doesn't matter"/"it matters" articles...
― Know how Roo feel (LocalGarda), Tuesday, 26 June 2012 14:29 (10 months ago) Permalink
I've been forcing myself to warm up slowly and build up to the speed I want, but sometimes I just want to get to speed much more quickly.
re: the conflicting articles, i feel the same about both pre- and post-stretching.
― rayuela, Tuesday, 26 June 2012 14:30 (10 months ago) Permalink
i usually warm down by bumping around the kitchen, trying desperately to fill a glass with water, and muttering "fuck!.......fuck!......god......fuck!" to myself
― Mad God 40/40 (Z S), Tuesday, 26 June 2012 14:53 (10 months ago) Permalink
I really have to if I'm doing intervals. Like tonight I'm doing 4 x 1000 meters and 6:50 pace. No way I can jump right into that. I'll run easy to the lakefront at about a 9:30 - 10:00 min pace. Then do a few strides of accelerating to my interval pace. It's so shocking and sucks to jump right into the intervals.
― Jeff, Tuesday, 26 June 2012 15:29 (10 months ago) Permalink
i don't consciously do x mins at y pace or whatever but i try to start off holding back a bit so i can build up speed as i go along - during the run i'll ease off or push myself on a bit of an ad hoc basis (sometimes going by which bits of my route i've reached). i do try to go into a bit of a sprint up the hill at the end (though i jog the very last stretch down my road).
― bitch I'm on the 242 (lex pretend), Tuesday, 26 June 2012 16:28 (10 months ago) Permalink
obv i stretch and stuff, don't really know how effective it is as it feels a bit half-arsed sometimes
― bitch I'm on the 242 (lex pretend), Tuesday, 26 June 2012 16:29 (10 months ago) Permalink
I will warm up/down for a hard session by doing 10 minutes or so easy before and after. Otherwise I just head out and stick to a consistent pace.
― recordbreaking transfer to Lucknow FC (seandalai), Tuesday, 26 June 2012 16:30 (10 months ago) Permalink
For those of your who are metric minded, this spreadsheet has been fantastic in developing my training program. Just put in a recent race time and everything under the sun is calculated for you, primarily based on the Daniels Running Formula. Also throws McMillan in there too. I particularly found the weekly intensity distribution table helpful. Good for breaking up my mileage and making sure I'm doing the right amount of speed work vs easy miles.
― Jeff, Tuesday, 26 June 2012 17:32 (10 months ago) Permalink
hey willem, i saw you added me on runkeeper! and i also see that we both set distance records this week! :)
i just got back from mine. 5.2 miles at 7:55 pace, which is small beans for some of you but quite a feat for me!
― Mad God 40/40 (Z S), Wednesday, 27 June 2012 00:28 (10 months ago) Permalink
jeff, i don't even know how to begin to understand that spreadsheet!
― rayuela, Wednesday, 27 June 2012 14:20 (10 months ago) Permalink
I probably read that spreadsheet at least an hour everyday.
― Jeff, Wednesday, 27 June 2012 21:13 (10 months ago) Permalink
I ran today and it was not terrible, but I have been a bit sidetracked by illness, biking, and walking. I sure did feel good afterwards, though! Trying to focus exclusively on that.
― nicest bitch of poster (La Lechera), Wednesday, 27 June 2012 21:26 (10 months ago) Permalink
i used my garmin 210 for the first time today and it was fun. i didn't do a max hr test though because after my 30 min run was over and i started walking it was saying my hr was 43. the rest of the graph shows more realistic hr values so i'm not sure what happened there.
― kneel aurmstrong (harbl), Sunday, 1 July 2012 17:00 (10 months ago) Permalink
― Moreno, Sunday, June 24, 2012 11:37 AM (1 week ago) Bookmark Flag Post Permalink
fwiw some recent study showed that anti pronating shoes cause injury, and neutral shoes are best
― lag∞n, Tuesday, 3 July 2012 14:52 (10 months ago) Permalink
man, science is confusing. i don't know what shoes to get, how long to warm up, whether to stretch...
― rayuela, Tuesday, 3 July 2012 14:54 (10 months ago) Permalink
just run man... run
― lag∞n, Tuesday, 3 July 2012 14:56 (10 months ago) Permalink
Basically everything you do will be wrong.
― Jeff, Tuesday, 3 July 2012 14:57 (10 months ago) Permalink
i am visiting my parents in a much less hot location and i want to run but now i'm having horrific allergies :(
― kneel aurmstrong (harbl), Tuesday, 3 July 2012 14:57 (10 months ago) Permalink
this is in a few uk cinemas now. looks great.
― jed_, Thursday, 12 July 2012 22:13 (10 months ago) Permalink
Running another damn 5K tonight. Don't know why I keep doing these. Going balls out.
― Jeff, Thursday, 12 July 2012 22:48 (10 months ago) Permalink
Bah, that sucked. 2 mins slower than I did last month.
― Jeff, Friday, 13 July 2012 02:45 (10 months ago) Permalink