**Official Running Thread**

[mdel21]

Originally Posted by TypicalBilly14

Wife is going with her mom to Delaware this weekend for the wife to run the marathon there and I hope the weather holds up.

Just go from one end of the state to the other?

[laura22]

yesterdays workout -

10 min warmup (9ish pace)
4 x 10 min @ 7:30 ish (3 min recovery between sets)
10 min cooldown

ended up being a little over 8 miles

[buzz05232000]

Thinking of jumping into a 4th of July 5k. I have run 15 miles for the past 5 weeks. All aerobic base building (nothing sub 8 pace), no intervals or tempo workouts. What are the chances of a sub 20 minute performance? Last race was July 2019. PR is sub 17.


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[Whiteyxc514]

Thinking about doing my first marathon in October. It's long been on my "bucket list" and I've got two buddies who are already signed up who I could train with. They've both done marathons previously. One has done a couple of Ironmans, too.

I ran XC in high school, but that was 14 years ago. I kinda fell away from consistently running for a while, but I've been doing it more this year than I have in a long time. We've been doing some "longer" runs on Saturdays, but so far the most has been 9 or 10. Otherwise a lot of my weekday runs are in the 3-5 mi range. During those long runs, I keep asking myself, "could I really keep this up for another 16 or 17 miles?" The official training would start in about ten days, so I need to decide soon.

I welcome any advice for a first-timer. Thanks in advance, Ants!

[Crash1983]

Originally Posted by Whiteyxc514

Thinking about doing my first marathon in October. It's long been on my "bucket list" and I've got two buddies who are already signed up who I could train with. They've both done marathons previously. One has done a couple of Ironmans, too.

I ran XC in high school, but that was 14 years ago. I kinda fell away from consistently running for a while, but I've been doing it more this year than I have in a long time. We've been doing some "longer" runs on Saturdays, but so far the most has been 9 or 10. Otherwise a lot of my weekday runs are in the 3-5 mi range. During those long runs, I keep asking myself, "could I really keep this up for another 16 or 17 miles?" The official training would start in about ten days, so I need to decide soon.

I welcome any advice for a first-timer. Thanks in advance, Ants!

I’d say go for it if you have to time to train. You’ve built a good base. The early long Saturday runs on a novice program I’m currently in has the long runs in the first five weeks as follows, 6,7,5,9 and then 10.

If you have friends to train with, it makes it easier and keeps your accountable. Normally for a first, I would always tell someone choose a marathon with a lot of course support like chicago. They really carry you with their support cheering the runners on. What marathon you looking at?

[Whiteyxc514]

Originally Posted by Crash1983

I’d say go for it if you have to time to train. You’ve built a good base. The early long Saturday runs on a novice program I’m currently in has the long runs in the first five weeks as follows, 6,7,5,9 and then 10.

If you have friends to train with, it makes it easier and keeps your accountable. Normally for a first, I would always tell someone choose a marathon with a lot of course support like chicago. They really carry you with their support cheering the runners on. What marathon you looking at?

Thanks for the insight. Helpful! It's the Grand Rapids one.

[cazzie34]

Originally Posted by buzz05232000

Thinking of jumping into a 4th of July 5k. I have run 15 miles for the past 5 weeks. All aerobic base building (nothing sub 8 pace), no intervals or tempo workouts. What are the chances of a sub 20 minute performance? Last race was July 2019. PR is sub 17.

I'd say 50% chance.

You obviously have some god given talent if you've run sub 17 before so your body knows what fast feels like.

Depends what your diet and body look like now and how long ago that sub 17 was. If you are building that aerobic base and your heart rate is usually in the 130s or low 140s I'd say you have a very good shot.

Adrenaline should carry you over the line. Don't get injured though.

[mdel21]

Originally Posted by Whiteyxc514

Thanks for the insight. Helpful! It's the Grand Rapids one.

I did that one in 2014. It's a fun race, really well organized by Don. I don't remember the course being too hilly or anything. If there's still using the YMCA as the pickup point, it's got really nice bathrooms and showers. That was a huge plus for me.

[ToySoldier#34]

2016: https://m.youtube.com/watch?v=dCVlRFWOjgE&t=6s

Yesterday: https://m.youtube.com/watch?v=9eqaY5fRVTA

Abbey is from this area and I coached against her in high school, watching her college (7x NCAA champion and most decorated Ivy League runner ever) and pro career has been incredible, excited to see her comeback. Hope Monday goes well.

[drakan]

Originally Posted by ToySoldier#34

2016: https://m.youtube.com/watch?v=dCVlRFWOjgE&t=6s

Yesterday: https://m.youtube.com/watch?v=9eqaY5fRVTA

Abbey is from this area and I coached against her in high school, watching her college (7x NCAA champion and most decorated Ivy League runner ever) and pro career has been incredible, excited to see her comeback. Hope Monday goes well.

How do they calculate the olympic standard? Is it like 80% of the fast time that year or something?

[drakan]

Some guy just ran across the country in 84 days...

[cazzie34]

If I want to run 40 miles a week...the best way to do that and not get injured is to run....

(A) 5 days a week
(B) 6 days a week
(C) 7 days a week

After 2 years of trying 5 days a week I'm starting to think the answer is B. Thoughts?

[mdel21]

Monday off
Tuesday 5
Wednesday 6
Thursday 5
Friday 4
Saturday 7
Sunday 13

[cazzie34]

Originally Posted by mdel21

Monday off
Tuesday 5
Wednesday 6
Thursday 5
Friday 4
Saturday 7
Sunday 13

Damn. That's sexy. I'd probably go 12 on Sundays and 7 on Wednesdays but otherwise I love it.

[mdel21]

I used to match Wednesday and Saturday.

[ToySoldier#34]

Originally Posted by cazzie34

If I want to run 40 miles a week...the best way to do that and not get injured is to run....

(A) 5 days a week
(B) 6 days a week
(C) 7 days a week

After 2 years of trying 5 days a week I'm starting to think the answer is B. Thoughts?

People have different preferences when it comes to this but the main idea is you want to keep your level of stress consistent.

[cazzie34]

Originally Posted by ToySoldier#34

People have different preferences when it comes to this but the main idea is you want to keep your level of stress consistent.

Yeah I think my problem has been that I've loaded up my weekends too much. Adding another 3 or 4 miles during the week and cutting that out of the weekend should do wonders.

[ToySoldier#34]

Originally Posted by cazzie34

Yeah I think my problem has been that I've loaded up my weekends too much. Adding another 3 or 4 miles during the week and cutting that out of the weekend should do wonders.

Agree, more balance is a good thing. A lot of injuries come from people doing too much on the weekend and ramping up the stress on their body and then feeling like they have to do a speed workout a couple days later regardless of how their body is feeling.

[laura22]

Originally Posted by buzz05232000

Thinking of jumping into a 4th of July 5k. I have run 15 miles for the past 5 weeks. All aerobic base building (nothing sub 8 pace), no intervals or tempo workouts. What are the chances of a sub 20 minute performance? Last race was July 2019. PR is sub 17.


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i believe in you
good luck!!!!!

Originally Posted by cazzie34

If I want to run 40 miles a week...the best way to do that and not get injured is to run....

(A) 5 days a week
(B) 6 days a week
(C) 7 days a week

After 2 years of trying 5 days a week I'm starting to think the answer is B. Thoughts?

i personally love 5 days/week. I found when I was running 6x/week for training, my body wasn’t getting enough recovery. having 2 rest days (or non-running days) worked great for me. and I still could top off at 55 miles/week at my peak

but i also don’t like running anything under 4 miles, which might happen with a 6/week approach

[buzz05232000]

You can do recovery runs to up your mileage. Try not up it more than 10% of your weekly mileage. Recovery runs are super slow. I run my recovery runs between 9-10 minute pace. My tempo runs are at like 6 flat pace (to give some perspective). I did not follow the 10% rule, that’s my most important piece of advice, other than my other two. 1) keep your slow runs slow 2) listen to your body


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[laura22]

Originally Posted by buzz05232000

You can do recovery runs to up your mileage. Try not up it more than 10% of your weekly mileage. Recovery runs are super slow. I run my recovery runs between 9-10 minute pace. My tempo runs are at like 6 flat pace (to give some perspective). I did not follow the 10% rule, that’s my most important piece of advice, other than my other two. 1) keep your slow runs slow 2) listen to your body


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wtf
teach me your ways

[buzz05232000]

Originally Posted by laura22

wtf
teach me your ways

Haha. I’m by no means very fast. A little above average, my athletic background (basketball/swimming/cycling/soccer/baseball/etc) has made my running ability much easier. I started training a few years ago with some old dudes who have been running 25+ years. Much I have learned is from them and researching things on my own (arthur lydiard, hansons and some others). You seem really knowledgeable, so I imagine you have explored a lot of these avenues. It also helps that the city I live in has a huge running community and lots of trails in the woods (my favorite).


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[laura22]

Originally Posted by buzz05232000

Haha. I’m by no means very fast. A little above average, my athletic background (basketball/swimming/cycling/soccer/baseball/etc) has made my running ability much easier. I started training a few years ago with some old dudes who have been running 25+ years. Much I have learned is from them and researching things on my own (arthur lydiard, hansons and some others). You seem really knowledgeable, so I imagine you have explored a lot of these avenues. It also helps that the city I live in has a huge running community and lots of trails in the woods (my favorite).


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have you done hansons before? if so, what did you think?

most recently i've done pfitz (for 2 marathons and 1 half). i liked the plans a lot, thinking of using it again for a fall half

[buzz05232000]

Originally Posted by laura22

have you done hansons before? if so, what did you think?

most recently i've done pfitz (for 2 marathons and 1 half). i liked the plans a lot, thinking of using it again for a fall half

Haven’t done a program. I like designing my own schedule. I’ve heard great things about both Hanson’s and pfitz. Im looking forward to doing some racing too come this fall/winter.


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[mdel21]

Got 8th overall, 2nd in my age group, in a 5k today in Denver. Course was a little short.

My watch died the other night and I couldn't get it to recharge yesterday. Ended up having to do a hard reset. Lost a few days worth of data. Kind of annoying.

[ToySoldier#34]

Women's team in track and field is absolutely loaded for the Olympics. Gabby Thomas ran the second fastest time ever in the 200m last night and was celebrating before the finish, Emily Sisson set the trials record for 10k the night before, wow

[cazzie34]

Originally Posted by mdel21

Got 8th overall, 2nd in my age group, in a 5k today in Denver. Course was a little short.

My watch died the other night and I couldn't get it to recharge yesterday. Ended up having to do a hard reset. Lost a few days worth of data. Kind of annoying.

Too scared to post your time?

[laura22]

Originally Posted by mdel21

Got 8th overall, 2nd in my age group, in a 5k today in Denver. Course was a little short.

My watch died the other night and I couldn't get it to recharge yesterday. Ended up having to do a hard reset. Lost a few days worth of data. Kind of annoying.

that's awesome!

Originally Posted by ToySoldier#34

Women's team in track and field is absolutely loaded for the Olympics. Gabby Thomas ran the second fastest time ever in the 200m last night and was celebrating before the finish, Emily Sisson set the trials record for 10k the night before, wow

i think we will see a lot record breaking performances for elite women athletes in the next several years, because athletes and coaches are slowly starting to understand that women require different training approaches/fueling needs than men. historically almost all evidence-based research on nutrition and exercise has been based off male subjects. the conclusions should not be generalized to females, but of course, it has been. most elite women runners are being coached by males who often have no idea how important the menstrual cycle is for training, and i'd bet they have no idea if their runners are even getting their period. hopeful that this culture will be changed by the time i have a daughter at the high-school age

fasting is a good example of something that is typically counterproductive for women, but can be beneficial for men

[mdel21]

Originally Posted by cazzie34

Too scared to post your time?

21:04 for the race which my watch had as 2.96 miles.
Driving to Wisconsin right now. Heading up past Eagle River.

[mdel21]

Went 4 miles today.
7:39
7:38
7:04
7:14

The humidity up here is brutal. Good rolling hills though.