**Official Running Thread**

[cry_minarets458]

cleared from PT. did two short runs last week, my second being 1.75 miles at a 7:50 pace. gonna try to run through my depression and myriad of other issues going on. wish me luck

[laura22]

Originally Posted by cry_minarets458

cleared from PT. did two short runs last week, my second being 1.75 miles at a 7:50 pace. gonna try to run through my depression and myriad of other issues going on. wish me luck

congrats on getting cleared

running for me is sort of like an active meditation. it's an important part of the day. my mind gets lost, thoughts come and pass without being disrupted from phone notifications

i hope you find it to be therapeutic too

[cry_minarets458]

Originally Posted by laura22

congrats on getting cleared



running for me is sort of like an active meditation. it's an important part of the day. my mind gets lost, thoughts come and pass without being disrupted from phone notifications



i hope you find it to be therapeutic too

It’s something I’ve definitely missed. It worked for me two years ago. I’m just hoping my body doesn’t break down. Will start weight training in August and balancing both. Improved me

[cry_minarets458]

2.2 at 8:30 pace

No pain yet

[rustysurf83]

Originally Posted by twostep52

I just signed up for my first marathon in October. Its the Victoria marathon in British Columbia. Does anyone have any suggestions on the best way to deal with holding/storing your gels/gu during a marathon? Do you use a vest, belt, hand held water? Thanks!

Whatever you decide, make sure that you train that way as well. Depending on aid stations though, I agree with Laura that you may not need water. When I do carry water, usually for my daughter, I carry a belt w/ a 8oz bottle and pockets for gel/gummies. That being said, the same gels have been in my belt for about 10 races because I haven’t touched them. Handhelds sound incredibly annoying to me.

[rustysurf83]

Ran a 10K with my daughter/wife last weekend. Daughter finally got her first “official” victory over my wife in a race. My wife pulled ahead early, but we overtook her on the hills and broke her will early. She never had a chance once we got out of sight.

[cry_minarets458]

Nice. Proud papa


Did 2.5 today at a 7:30 pace. First run since last Wednesday and a weekend of beer donuts and just bad habits. Important thing: no. Pain. In. My. Knee.

[cry_minarets458]

4 miles today at a 8:00 pace.

Minor pain. Different pain. Concerning pain.

But we’ll see how it feels tomorrow.

Tomorrow is an off day. Thursday will be a low mile day but going for 7:00 pace.

Edit: sorry for my dumb posting. I know most here don’t care for the lame daily details, but I’m going through a lot. Just typing it is helping me localize some sort of success in a pretty bleak period of my life. I’m sorry

[blaise34]

Originally Posted by cry_minarets458

4 miles today at a 8:00 pace.

Minor pain. Different pain. Concerning pain.

But we’ll see how it feels tomorrow.

Tomorrow is an off day. Thursday will be a low mile day but going for 7:00 pace.

Edit: sorry for my dumb posting. I know most here don’t care for the lame daily details, but I’m going through a lot. Just typing it is helping me localize some sort of success in a pretty bleak period of my life. I’m sorry

Excellent pace. What kind of pain are you experiencing?
Just starting to ramp up for a marathon at the end of October. Speed work is low miles at 7:00- 8:00 pace, long runs are 8:30-9:30 pace. Keep it up. It never gets easier, you just get faster.
Water, stretch while warmed up, and foam roll your muscles before you go to bed. A well placed ice pack and the occasional ice bath should help some of the inflammation pain.

[BTBaboon]

Anyone have suggestions for improving pace? My wife and I have ramped up to the point where 10 miles at a 9:30-10:00 pace is doable, but where anything longer than a few miles doing under 8:00 pace is next to impossible.

[laura22]

was supposed to be week 1 of marathon training but i got super sick on friday and still fighting off this illness. guess ill just start at week 2

Originally Posted by cry_minarets458

4 miles today at a 8:00 pace.

Minor pain. Different pain. Concerning pain.

But we’ll see how it feels tomorrow.

Tomorrow is an off day. Thursday will be a low mile day but going for 7:00 pace.

yeah can you describe the pain more? don't want to get an injury

Originally Posted by blaise34

Excellent pace. What kind of pain are you experiencing?
Just starting to ramp up for a marathon at the end of October. Speed work is low miles at 7:00- 8:00 pace, long runs are 8:30-9:30 pace. Keep it up. It never gets easier, you just get faster.
Water, stretch while warmed up, and foam roll your muscles before you go to bed. A well placed ice pack and the occasional ice bath should help some of the inflammation pain.

we would be good running companions based off those stats

what race in october?

Originally Posted by BTBaboon

Anyone have suggestions for improving pace? My wife and I have ramped up to the point where 10 miles at a 9:30-10:00 pace is doable, but where anything longer than a few miles doing under 8:00 pace is next to impossible.

speed/track workouts! try intervals of sprints. start of slow/gradual to prevent injures (like, 1 min, 2 min slow, repeat 5 times; or "sprint" a lap at a track, jog a lap). not only will you get faster but you'll learn how to better pace yourself

[cry_minarets458]

Originally Posted by blaise34

Excellent pace. What kind of pain are you experiencing?
Just starting to ramp up for a marathon at the end of October. Speed work is low miles at 7:00- 8:00 pace, long runs are 8:30-9:30 pace. Keep it up. It never gets easier, you just get faster.
Water, stretch while warmed up, and foam roll your muscles before you go to bed. A well placed ice pack and the occasional ice bath should help some of the inflammation pain.

Originally Posted by laura22

yeah can you describe the pain more? don't want to get an injury

its just heavy, achy pain in my tibial plateau. it's definitely from compression and it works itself out once i start running. i think it's just patellar maltracking that will correct itself as i build up strength

[whodat]

Originally Posted by BTBaboon

Anyone have suggestions for improving pace? My wife and I have ramped up to the point where 10 miles at a 9:30-10:00 pace is doable, but where anything longer than a few miles doing under 8:00 pace is next to impossible.

Originally Posted by laura22

speed/track workouts! try intervals of sprints. start of slow/gradual to prevent injures (like, 1 min, 2 min slow, repeat 5 times; or "sprint" a lap at a track, jog a lap). not only will you get faster but you'll learn how to better pace yourself

I do speed work 1x per week and it helps so much. Every thing from 400/800/1k repeats to time based 'on'/'off' segments to ladder workouts and they all help with getting quicker. They are tough workouts and as Laura pointed out you not only get faster, but you learn to pace yourself.

[whodat]

Up in Saratoga for the shows this weekend. Got out for a great run this morning before N2. Park was quiet, rained a little, listened to the birds all around. Love coming to Saratoga for the shows, but the chance to run in the park is equally enjoyable.

[cry_minarets458]

Originally Posted by whodat

Up in Saratoga for the shows this weekend. Got out for a great run this morning before N2. Park was quiet, rained a little, listened to the birds all around. Love coming to Saratoga for the shows, but the chance to run in the park is equally enjoyable.

Can confirm. He ran by the window while I was eating breakfast

[whodat]

Originally Posted by cry_minarets458

Can confirm. He ran by the window while I was eating breakfast

I was a sweaty mess by that point. #swapassisarealthing

[laura22]

sore but making running gains. it's crazy how much of marathoning (or running in general) is mental

my training plan includes "mid-long" runs during the week. so for 3 weeks i've been doing a 10 miler after work which is completely new for me. intimidating at first. i stopped looking at the weather app because there's no point, i'm running regardless if it's 75 or 95. it is what it is man. act like it's not a big deal and that's what it becomes. get it and keep looking forward #tombrady

doing what i can to stay injury free. i think holding my phone in my hand fucks my form, so i got one of those hip pockets to use

[twostep52]

I ran a 200 mile team relay this weekend. I was responsible for 18 miles total (broken up into 3 legs), which I ran at around a 8:13 pace. I'm training for a marathon in October and thought this would help with the miles. Shooting for 16 miles on my long run this weekend at an 8:30 pace.

Also doing a tempo run on Tuesday nights with a group. In the past 4 weeks I've seen my time drop from an 8 min average for 5 miles to 7:05 / 5 miles last week. A couple miles were sub 7.

[mdel21]

Was it a Ragnar?

[whodat]

Originally Posted by laura22

sore but making running gains. it's crazy how much of marathoning (or running in general) is mental

my training plan includes "mid-long" runs during the week. so for 3 weeks i've been doing a 10 miler after work which is completely new for me. intimidating at first. i stopped looking at the weather app because there's no point, i'm running regardless if it's 75 or 95. it is what it is man. act like it's not a big deal and that's what it becomes. get it and keep looking forward #tombrady

doing what i can to stay injury free. i think holding my phone in my hand fucks my form, so i got one of those hip pockets to use

Good on you! Running in the late afternoon/early evening heat is brutal. Are you running by an effort scale (say 5 out of 10 effort), as opposed to pace, for the mid-week runs?

[laura22]

Originally Posted by twostep52

I ran a 200 mile team relay this weekend. I was responsible for 18 miles total (broken up into 3 legs), which I ran at around a 8:13 pace. I'm training for a marathon in October and thought this would help with the miles. Shooting for 16 miles on my long run this weekend at an 8:30 pace.

Also doing a tempo run on Tuesday nights with a group. In the past 4 weeks I've seen my time drop from an 8 min average for 5 miles to 7:05 / 5 miles last week. A couple miles were sub 7.

very nice

do you have a goal marathon pace?

Originally Posted by whodat

Good on you! Running in the late afternoon/early evening heat is brutal. Are you running by an effort scale (say 5 out of 10 effort), as opposed to pace, for the mid-week runs?

definitely more effort

[twostep52]

Originally Posted by laura22

very nice

do you have a goal marathon pace?

Shooting for a sub 4 hour for my first marathon which is around a 9:03 pace I believe. I'm aiming to do all my training in the 8:30 range so I can go into the race know I can get it done.

[laura22]

finished with 42 miles this week. wooo

Originally Posted by twostep52

Shooting for a sub 4 hour for my first marathon which is around a 9:03 pace I believe. I'm aiming to do all my training in the 8:30 range so I can go into the race know I can get it done.

good luck! my only suggestion is to switch up the paces. there's lots of different theories out there- if you're interested, look up the 80/20 rule (which is backed up by science). most elites follow this rule, but regular competitive adult runners often don't (i definitely didn't when i started to get into marathon training). if most of your runs are done at a moderate-pace (which i assume the 830 is for you, but i could be wrong), it's too much stress on the body. if 80% of your runs are at an easy pace and 20% at high intensity, you'll likely see max results

if you want to practice your goal pace during a long run, definitely incorporate it. but hitting it every single long run will most likely lead to injury. remember- when your legs are overtired, your form starts to get sloppy and that's when we get hurt

[twostep52]

Originally Posted by laura22

finished with 42 miles this week. wooo



good luck! my only suggestion is to switch up the paces. there's lots of different theories out there- if you're interested, look up the 80/20 rule (which is backed up by science). most elites follow this rule, but regular competitive adult runners often don't (i definitely didn't when i started to get into marathon training). if most of your runs are done at a moderate-pace (which i assume the 830 is for you, but i could be wrong), it's too much stress on the body. if 80% of your runs are at an easy pace and 20% at high intensity, you'll likely see max results

Thanks for the suggestion. I think my weekly training pretty much hits the 80/20 spot on. Mondays I go to the gym, Tuesdays are my group tempo run (5 miles around a 7 min pace), Thursdays are my slower conditioning run (200ft hill inclines) then I have my long run on Saturdays around the 830 pace. Moderate pace for me sits around 810 / mile.

We are shooting for the 47/53 marathon strategy (http://marathonbasics.com/content/4-...-race-strategy) so we have enough time towards the end when we slow down. The way things are tracking based on our last runs, we could do 10-12 min miles for the last 9-10 and still finish just under 4 hours if needed. I think we'll end up closer to 3:45 or faster.

[whodat]

Originally Posted by twostep52

Thanks for the suggestion. I think my weekly training pretty much hits the 80/20 spot on. Mondays I go to the gym, Tuesdays are my group tempo run (5 miles around a 7 min pace), Thursdays are my slower conditioning run (200ft hill inclines) then I have my long run on Saturdays around the 830 pace. Moderate pace for me sits around 810 / mile.

We are shooting for the 47/53 marathon strategy (http://marathonbasics.com/content/4-...-race-strategy) so we have enough time towards the end when we slow down. The way things are tracking based on our last runs, we could do 10-12 min miles for the last 9-10 and still finish just under 4 hours if needed. I think we'll end up closer to 3:45 or faster.

That is an interesting race strategy. For my training, it is about getting faster later in the race, not slower, aka trying to negative spilt the race. Obviously everyones race strategy is different and there are courses that have faster early sections in the first half, Boston being a pretty good example of that. But going out faster with the idea that I am going to slow down later in the race would make the second half feel, both physically and mentally, so much harder. I know because it happened to me last year in NY. I did 1:58 for the first half, then 2:05 for second half and it sucked ass. If I could have even split the race, I would have been happy. But those 7 minutes still eat away at me.

[twostep52]

Originally Posted by whodat

That is an interesting race strategy. For my training, it is about getting faster later in the race, not slower, aka trying to negative spilt the race. Obviously everyones race strategy is different and there are courses that have faster early sections in the first half, Boston being a pretty good example of that. But going out faster with the idea that I am going to slow down later in the race would make the second half feel, both physically and mentally, so much harder. I know because it happened to me last year in NY. I did 1:58 for the first half, then 2:05 for second half and it sucked ass. If I could have even split the race, I would have been happy. But those 7 minutes still eat away at me.

I don't think we're going to go into it thinking we'll actually run slower. We are training to do the entire thing at close to an 8:30 pace. I think its more of keeping in mind that we would have a buffer to still finish under 4, if something were to come up during the race.

[cry_minarets458]

gotta back off. experiencing some heel tightness and dont' want it to turn into plantar fasciitis. was doing good. posted one short run (~3 miles) at a under 7 minute pace. been averaging about 4-5 miles at 7:30-8:00 over the past two weeks. randomly incorporating stints of sprints while along the hudson, to keep my CV system guessing, since i'm doing short runs. not pushing myself beyond 5 until i incorporate weight training in 2 weeks

[whodat]

Originally Posted by twostep52

I don't think we're going to go into it thinking we'll actually run slower. We are training to do the entire thing at close to an 8:30 pace. I think its more of keeping in mind that we would have a buffer to still finish under 4, if something were to come up during the race.

Gotcha. Keep posting updates on your training. Always good to hear different perspectives and approaches to training.

[whodat]

Originally Posted by cry_minarets458

gotta back off. experiencing some heel tightness and dont' want it to turn into plantar fasciitis. was doing good. posted one short run (~3 miles) at a under 7 minute pace. been averaging about 4-5 miles at 7:30-8:00 over the past two weeks. randomly incorporating stints of sprints while along the hudson, to keep my CV system guessing, since i'm doing short runs. not pushing myself beyond 5 until i incorporate weight training in 2 weeks

Nice work. Those shorter runs have a nice pace and turnover.

[laura22]

Originally Posted by twostep52

Thanks for the suggestion. I think my weekly training pretty much hits the 80/20 spot on. Mondays I go to the gym, Tuesdays are my group tempo run (5 miles around a 7 min pace), Thursdays are my slower conditioning run (200ft hill inclines) then I have my long run on Saturdays around the 830 pace. Moderate pace for me sits around 810 / mile.

We are shooting for the 47/53 marathon strategy (http://marathonbasics.com/content/4-...-race-strategy) so we have enough time towards the end when we slow down. The way things are tracking based on our last runs, we could do 10-12 min miles for the last 9-10 and still finish just under 4 hours if needed. I think we'll end up closer to 3:45 or faster.