ILX running running thread

see above tbh

i can't converse much at all while i'm running, how do you guys do that? I feel like if I’m talking I’m not running hard enough.

Unless you're hoping to actually place highly in a race, and this is part of your training... I would suggest you do this no more than 1-2x per week. I really believe most runs (for "casual" runners) should be at a nice, conversational pace. Otherwise you're just risking injury every time you head out the door. A pretty good rule is that if you're training to run a race at a specific pace -- let's say 9:00 miles as an example -- then 90% of your weekly mileage should be *slower* than your goal pace (perhaps in the 9:30 to 11:00 min per mile range) and 10% of mileage should be *faster* than goal pace (around 7:30 to 8:30). If you want to run a certain pace on race day, yes, you'll have to practice going at that pace in training -- but not so often that you're risking injury. Most of the miles in any training plan, unless you're aiming to REALLY compete, should be pretty easily paced. (Of course, if you happen to be a professional-caliber runner, all that advice is out the window.)

Myself, I like to do a "tempo" run each week or so, where I'll specifically aim to hold a difficult pace for 4-5 miles (after a good 1-2 mile warm-up). Otherwise, I'll just throw in a "quick" mile or two at the end of a long run, or a few strides here and there, but not a ton of speedwork... it's rare that I do a fast run more than once per week. Dunno if that'll work for everyone, but I've stayed injury-free for a couple years doing it, and I know that when I *used* to run faster, I had issues all over the place (mostly ITB and knee/shin-related stuff).

Of course, I don't really enjoy "shorter" races; anything under a half marathon I don't really consider worth paying money for. I'm happy to head out my door and run a 10k for free. And I enjoy the endurance aspect of running more than the speed. I'd rather just be excited to finish another marathon or 30k than to care how fast or slow I ran it.

You should sign up for an ultra!

Might be a good place to mention I'm eyeing a 50 miler in October... yikes?

^ stunning 360-cycle of gentle advice followed by 'lol @ ur puny distances', gets me every time :)

No lolz involved, I'm just glad everyone is running! (And I'm not even tops in the ILX Dailymile group this week, me and my puny 7 miles... :)

I like going for speed and distance. Curses!

I'm pretty much obsessed with all data I can get from my running.

I would love to run an ultra one day. I've got to get through this first marathon unscathed though.

Went a mile and a half last night. First time I've run back to back days since may 8/9. The lessor my my injured legs started hurting though. Bummer, but it wasn't too bad. Really miss running those longer distances. Really sucks to just be out there 15 to 20 minutes.

Oh wow, this is your first marathon? Didn't realize that! Good stuff. I ran my first on 11 weeks' training and skipped runs here and there; ITB issues flared up around mile 21, so I walked in the rest (couldn't run more than 5 seconds without sharp knee pain). But I made it, so...

Yep. My longest distance run to date has been a half marathon. Figured I night as well go all in, at least once. Seems so far away at this point though, with my iTB issues. I have a half coming up on 8/1. Hope I can run 13 miles by then!

Cool. I say forget about pace/stats, leave that shit at home and just get out there and log some miles. Move slowly.

My plan so far is to run on the same days that I would of on my normal marathon training plan, but not worry about making the desired distance. And stopping as soon ad I have pain.

No speedwork, no intervals, no hills, just all easy runs. I've revised my goal from finishing in under four hours to just finishing. Trying to make a specific time is unrealistic at this point.

I think I may drop the Thursday run, just so I don't have any back to back days. I think that's reasonable.

That will also give me 2 days rest before my Saturday "long" run.

Haruki Murakami

i'm a fan of the author, so i'm gonna check it out. might be an interesting read for some of you guys too

I love that guy and from what I've gathered from his characters he is totally into running!

lol wow. just went to the link- have never read that story before...

The more Murakami you have read, the more fun What I Talk About... is to read. He's run a 62-mile race, and he did his first marathon by himself, running from Athens to Marathon. Both detailed in the book.

i can't converse much at all while i'm running, how do you guys do that? I feel like if I’m talking I’m not running hard enough.

ilxor's comments are OTM here, but I struggle with this. I know I should be running more slowly, but at paces slower than 10min/mile (my 5k average times are 8:30min/mile) I can't get into a rhythm and end up struggling through the run. But I realize the long-term effect of going too fast is fatigue and slower race times. So this training season I'm going to give the run/walk thing Jeff Galloway suggests a try, so my average pace is up in the 11min/mile range during weekly runs. I just need to calculate the run/walk ratio for 11min/mile with a 10min/mile running pace.

Yeah, obey the words of ilxor. I also get the thing about needing to run a certain minimum pace to get into a rhythm - there's a nice range where you can just switch off, chat to your friend, think about work/whatever.

I liked the Murakami book, though I probably wouldn't recommend it to anyone who isn't a fan of both Murakami and running. Perfect reading for this thread though.

how long did you train for your first half, jeff, and how did you find it?

I haven't run an official half marathon race, but I have run the distance twice. So in a sense, it was just part of training. My first official half will be on August 1st. That is if I can get healthy by then.

Gah, that's only a month away. And my longest post-injury run is 2.45 miles. Not looking good!

Ran 12 this morning. Feeling good!

what should i do the evening before/morning of my half, anyone?

shots. lots of shots.

that's the schedule, tbh, i just wanted to clarify/reassure

alright, 6.1 miles, 58 mins, super easy pace, lots of lightning, then 10 minutes of hail and torrential rain to cool down. timing wise, it worked out perfectly, really cooled me down.

Do as little as possible is my advice to Darragh.

Assuming it's a morning race, you need to sort out what to have for breakfast and when you're going to eat it. I have a routine of bread and jam with water about four hours before the start - if I eat much more or later I know it will cause me a bunch of problems during the race. Some other people are more tolerant though.

i'm thinking a bowl of porridge about three hours before, and energy drink in the hour before.

although there's a bunch of friends showing up for support the night before & throughout, i'll obviously be avoiding the amber nectar until (immediately) after the run itself. i hope.

Don't have the energy drink before the run unless you've tried it before in training.

(Good rule in general, that "try first in training" thing.)

i tried it before the competitive (insert '' around that as necessary) 10k and i ran better than expected so yeah shoudl be fine.

There ya go.

sure and wherever ya go, there y'are.

just found out that i'm expected to camp the night before. am fighting this

1.6 pain free miles this morning. Felt good, but my aerobic fitness is severely lacking.

jeff you're having a stinking time of it, i can't think that i'd even be still trying if i was in your shoes.

Camping wtf. Seriously, no, unless you can bring a bed along.

i've, in the meantime, managed to get a loan of a caravan.

this is gonna be epic.

lolz pride/fall etc. after my success at 6 whole whopping miles this weekend...

i went out tonight, felt great for 2 miles and suddenly had a major hunger flat/weird episode. at least i hope it was just a blood sugar thing. i ended up walking for 10 mins then jogging it home.

maybe sorta explainable in that all of my weekday runs come after my 1 hour (easy) bike ride home in the 90 deg heat, and i hadn't been eating too much today.

When I went running Monday evening I thought I was going to get totally soaked, the sky was so evil-looking. But it was just a bunch of wind and lightning and no rain! Once you get 3/4 of the way through the run, you kinda start hoping for a downpour to cool you off... plus it's just fun to run in the rain. But no dice.

Hunt3r- maybe you just started off too quickly? Was very prone to that in the first couple of months, especially after a good run the previous go.

How much longer until your half darraghmac?

oh, ages

plenty of time, yet

(it's this weekend)

Oh um, that's quite soon! Praying for you man.

Ah looking forward to it, really. I'll be taking it at my own pace and all that jazz. Raised double the target amount so I kinda have to give it a good lash at this stage regardless.

Probably said this before, but my top tip is to find someone to chat to while you're going along, it's amazing how the miles can just pass by that way. Good luck and godspeed though.

yeah i got a guy sorted out, and it made a huge diffeence in my halfway-stage 10k so here's hoping.

Also, kick them in the shins and start sprinting like a loon with 200m to go.