ILX running running thread

solution: run slower

earlier this year i was going to try to aim for 50 minutes (about 8 per mile). at the time, i was able to run a 8:30 pace for 6-7 miles and thought i should be able to bump it up to 8:00 by october. but then i accidentally forgot to run for the entire summer.

when i started back up i went at a 9:15 pace (which feels really, really slow to me - i'm not good at slowing down on purpose and it almost hurts), and even then i'm just worn out.

anyway, no big deal, the solution is just to keep running regularly until the 10K, but man oh man it feels awful right now!

3:36:23. I bonked hard on this one and ended up walking about 10 minutes. Marathons are hard to do. Very happy with the results though. 55 minutes faster than my PR.

Good work!

Marathons are hard to do.

This is never false.

Massive PB!! Well done Jeff! (full report when you've recuperated plz)

Z S, you'll be fine in a few weeks. I started running regularly again in September and only felt my legs getting used to longer distances again after a couple of weeks of regular running.

Jeff, congrats!
Don't think I'll ever do a marathon. Running >3 hours doesn't appeal to me at all. I'd love to do half a marathon though. Somewhere in the next year I think I'll give it a go.

They're kind of crazy things to do. You just get to this dark place where everything in your body is like STOP RUNNING YOU FOOL. You've got to put yourself way outside your comfort zone.

I think more than running a marathon, I just like the routine of marathon training. Day after day after day of getting out there and running and getting your workouts in. I can honestly say that the last 10 months of training have been kind of amazing.

I'll probably do another, but not in 2014. My marathon progression has been 5:40, 4:31, DNF, 3:36. My BQ time would be a 3:10. That seems like an insurmountable 26 minutes, but I think if I spend next year getting faster at halfs and keeping my base mileage up, then I can try again in 2015.

Thought about this race A LOT.

I won't go into a mile by mile recap, but my downfall seemed to have been caused by me running above my ability in miles 6 through 16. I came to my senses in miles 17-20, but the damage was already done. Miles 20-24 were a complete slough, with a lot of walking. For the last two miles I was able to pick it up some and run it in, but not very fast. Everything else went almost perfectly for me. Weather was ideal, I stuck to a strict nutrition plan, no GI issues, no injuries or other acute pains to deal with.

So a 3:30 was probably good time to go for. However when you're running a marathon, you breeze through those early miles, it's easy to make the wrong decision in regards to your pace. After 16 miles I was on a 3:22 pace. At 20 miles I was still in a position to finish in 3:25 to 3:28, but I was almost completely depleted. Anyway, what's done is done, learn from your mistakes and race again.

You're not the first person to go out too fast and you won't be the last. I usually have a conservative-ish goal for the 10 mile point and I do my best to stick to it but I always come in 30-60 seconds under. As you say, it all seems so easy...until it doesn't.

If you were walking at 20, then you were losing minutes per mile - with better planning there's definitely scope for a faster time next time.

I am going for a run now! My single goal at the moment is to string together a few three-to-four day weeks and get my mind into a place where running is part of my routine. I've basically forgotten how to train - making an hour for it every day does not come naturally to me.

Good thing is that pace is an easy thing to do something about and it won't be haunting your next attempt like the experience of some other physical problem might. How is the recovery going?

Great so far, just a little soreness. I've felt much much worse after my previous marathons. Not running until Monday though, a whole week off!

cor, luxury!

Phew, just finished my first 10K race! 54:10, which is decent for me! The last .2 miles were this steep uphill curve seemingly designed to make people barf, and I had enough left in the tank to sprint (well, run faster at least) past a bunch of people, including a group that I had been using as my pacesetters for most of the run.

Feeling pretty good!

Nice job, nothing like the rush of a good performance at a race. 10K's are tough to me. Always think I can run them at 5K pace.

Back to running today!!!!!!!!!!!!!!!!!!!!!!!!!!!!! The last time I went a week without running was March 2012, so I'm pretty eager to get back at it.

i think it might be time for me to explore intervals? i've never been into them before because i like to zone out and not have to think, but my usual run has felt a bit too...easy lately, and i want to push myself. are they feasible without any sort of timing device though? i don't really know how to go about them beyond the basics of "run really fast for a bit then slow down for a bit, repeat" - not sure how long either of those bits should be

I don't do much in the way of intervals -- I mostly do the light version where I'll go for a normal jog, but sprint up most hills (barring really long ones, obv)
I no longer run with a timer, which has resulted in a lot more varying of my tempo during a run. It's fun!

Some decent clockfree options:
Count steps -- sprint for a certain number of steps, then jog for a certain number of steps.
Count lamp posts -- sprint for a number of posts &c

Hill intervals: sprint up a hill, jog back down, and repeat. That's more of a single exercise though -- not really something you can throw into a regular longer jog like you can with the other two (unless you're a total badass)

I'd start with something that isn't too structured, just some strides thrown into the middle of an easy run. 5 or 6 100 meter strides, speeding up to a fast but comfortable pace and then tapering down at the end of the 100 meters. Just guess on the distance, but it's not very long. Recover for a minute and repeat.

Then I'd switch to time based intervals. You can just use a regular watch to time these. Do something like 4 x 20 seconds with a 30 second recovery in between each. Again up to a fast, comfortable pace but run at speed the whole interval this time.

Then I like to vary the paces. Something like 3 minutes at an easy pace, then 2 minutes at half marathon pace, 2 minutes easy, 1 minute at 10K pace, 1 minute easy, 30 seconds at 5K pace, then repeat 2 or 3 times. All these paces are on perceived effort. You may not exactly know what you should be run, but just step up the effort each time.

After that you can get up to your more traditional distance intervals 200/400/600/800 meter intervals. Then mile repeats. And if you don't hate speed work by this point, then you haven't been running hard enough.

First real winter run of the season yesterday. 28 degrees and windy. It was quite miserable. I trained all last winter though, and I can do it again this winter.

do you have to cover your mouth and nose when it's below freezing? I can run in temps in the upper 30s if I have gloves and my ears covered, but I remember my sinuses freezing when I lived in Montreal and it got below freezing.

Typically no. I'll only break out the balaclava once it gets way down in the teens or single digits. My main winter running attire is tights, wool base layer, windbreaker jacket, hat, gloves. My hands get the coldest, so I'll wear two pairs of gloves and stick handwarmers in the mitten section of them.

http://shop.craftsports.us/warm-crewneck-mens.html

This is one of my favorite winter running shirts. Paired with some tights I feel like I'm in Tron.

10K run in 47:16.
Felt pretty good though my meal 1.5-2 hrs before the run was a liitle too much I think.
Ran the second half with what felt like a ball in my stomach. Still, I aimed for a time below 50 minutes so I'm quite happy with the result.

Awesome time, quite a bit under 50 minutes.

Ran 80 easy minutes yesterday. First run over an hour since my marathon.

Wow, nice run willem!

This is marathon recovery. Takes sooooo long.

http://farm6.staticflickr.com/5537/10909010203_96d9364dca_o.png

no fartlek, no credibility

xxpost - thanks guys!

Jesus, Jeff, up to month before you could start training regularly/normally again? wow..

Considering another 10K race in January and then maybe (maybe) try a half marathon in February. Both are near the sea and the 10K includes a section on the beach.

A sub-50 minute 10k time is pretty great! That's my next goal for when I do a 10k, I think it's possible.

Hit 2000 miles for the year today.

^That's really impressive. Just checked, I did 580 km (360 mi) until now.

Analysing (well..) my 10K race I realize I wasn't prepared enough for the hilly course, I think my weakest point is uphill running so I'll incorporate more uphill stretches in my training. Determined to stay on a 3 trainings/week schedule throughout the winter. Shouldn't be that much of a problem since I love running in the cold.

I've hit a motivational roadblock. I've accomplished basically every thing I wanted to this year, but this weather has hit me hard. We've had consecutive highs in the 20's about eight weeks earlier than we did last year. I need to ease into winter, not be thrust violently into cold misery.

Running about 25 miles a week now. Can't even comprehend how I was running 60+ miles weeks just a couple of months ago. Gaining weight fast.

That's an amazing milestone (heh) Jeff! I'm at 260 miles, should hit 300 by year's end though. I always lose motivation for a while after finishing a race I've been training for... usually I try some other form of exercise and eventually decide I like running better and go back to it!

Haven't run in a week. But I'm about to race a beer mile. Going sub 8, or die trying.

that's pretty ambitious for a beer mile! good luck.

I've got a half-marathon tomorrow morning, my first. Also will serve as a tutorial for running in sub-freezing temperatures, which I haven't really done before. Eek.

Suerte! Sounds gnarly.

Thanks! It'll be around 26F and calm, which shouldn't be too bad... earlier in the week they were predicting a chance of freezing rain and 5-10mph winds, which probably would have forced me to bow out, but that's gone from the forecast now. I got some gloves, and the race shirt is (luckily for me because I don't have any) a long-sleeved tech shirt.

Good luck.

I'm at 1,300 miles for the year - a pretty steady diet of 8 miles, 3 times a week. However, I've just started using a GPS / speed app, and now I can feel myself becoming obsessed with times / PBs / stats. A good thing, I hope.

A wonderful thing. I never would have gotten into running if it wasn't from the resulting dataset.

7:58 for the beer mile, a 46 second pr. Had a can malfunction on the last lap, should have been faster.

that is impressive, just drinking four beers in eight minutes without vomiting is reasonably difficult.

I managed a 2:09 at the half marathon, which I am very happy with since my goal was 2:10, and that was before I realized I'd chosen a difficult race with tons of hills, including a brutal one at mile 10 which made me despair. but I bounced back!

Last run of the year today. Finished with 2049 miles ran over 285 hours. I really fell off in November/December after the marathon, so it should have been better. But that's fine, I basically trained as hard as I could for 10 months. It was worth it.

Thinking about starting running on my lunch hour. In DC. Right when summer kicks in. I know.

But I think my office is in the perfect place to do it. I've got a couple of bridges nearby that I can easily measure distance on. I've been doing long walks over lunch for the last couple months. It's probably just the right time for me to start.

So I'm wondering if there's any advice from other ilxors who run on their lunch hour. I haven't done any running in about 5 years, and when I did I was always setting out from home. We've got a shower at work. Bring a change of clothes, some running shoes, and a towel and I should be okay, right?

― how's life, Thursday, May 30, 2013 8:55 PM (7 months ago) Bookmark Flag Post Permalink

Finally started this! Only took me six months of procrastination. This feels so rewarding. Did the first week outside when it was slightly warmer out doing just what I planned before, running across the Roosevelt Bridge and back. Since the cold snap I've stayed inside on a treadmill, which I'm thinking I kinda like better for now? I feel less inclined to stop and take breaks at least.

Lunch runs are something I've never been able to do. I don't like to feel rushed and I don't think I could get in a sufficient enough workout in the time allowed.

My running has been dire this year. Between having a kid, polar vortex x2, and a sketchy hamstring, I've only run 27 miles this year. And the bulk of those were last week, I got out 3 times for 16 miles. I've lost almost all of my hard earned fitness. I signed up for an 8K at the end of March, but doubt I'll be anywhere near PR shape.

Yeah, it's a pretty tight squeeze. I can only run for about half an hour since I have to factor in changing, shower, and actually eating lunch. But fortunately 30 minutes is pretty much my upper limit for running anyway at present.

i ran over that weekend before the snow storm when it was warm out. i was running on a gentle downhill when i tripped or my shoe got caught, something i didn't notice and don't remember happening, and i went flying. it's amazing how many thoughts you can have when your face is on the way to the ground. i caught the fall with my palms but then my elbow got scraped up bad. and both knees. i got a weird small black bruise on my hip. my neck and shoulders were sore from my arms jamming in. i fell on my whole body i guess. so my knees are still healing. that's not the first time i've fallen badly on a sidewalk while running. i try to avoid them. so dangerous, running!

i was able to run home, trying to avoid anyone seeing my bloody knees

ouch.

spring sprung forward, time to put on the shoe again.