'06 Arctic

I can say from my first race experience last year that you will experience a major burst of adrenaline at the start of the race. From my watch, my first mile split in my first 5k was around 7:30 when previously to that I was no where close to running that fast.

You just need to keep your wits about you and know when to back off. Think of it as a race against the clock not other runners as you will be passed and you don't want to kill yourself trying to keep up with others. I highly suggest wearing a watch to check your splits if the miles are marked on the course, which they should be. Get to the race a little bit early to so you can soak up the environment a little bit and get the initial excitement out of the way.

zac

Thanks for the advice.

I timed my five mile run today and I did it in 40:05. Kinda dissapointed. Although I hope for a sub 40min time for the race because I ran it in 93 degree heat.

dallison

don't try to pr in the heat, you'll kill yourself.

dallison

I must be doing better. I ran 8.3 miles on Saturday and 7.75 last night after work in less than an hour.

My knee doesn't hurt when i run so i know it's getting better. I have a hill that is 1.25 miles up and it's a pretty steep incline. I think i may tackle that a couple times this coming weekend. I just need to make sure that i keep it slow on the decline.

I have a 5k on the 28th that i would like to be under 21 minutes.

zac

Slow on the decline?

dallison

It's 1.25 miles back downhill. two years ago i ran a race that was mostly downhill. When i ran the race i was only running two months after a 14 year absence. My knees were not prepared for the beating they were about to experience. b/c of that i spent the next year trying to recover and had different treatments to fix my knees w/o surgery.

I made the decision last sept to get surgery in lancaster(if you ever need a great ortho. surgeon in Lancaster let me know).

I have been testing the knee since december and slowly but surely i have been getting faster and stronger and the pain in my knee has lessened each time.

I am 35 so i need to be more careful with my workouts to prevent any further injuries.


So hence, i need to make sure i take it slow on the decline to prevent any damage to my knees.

'06 Arctic

Declines are much more stressful and hard on your knees and quads compared to climbing the hills. Most runners, myself included, tend to try to "hold back" on declines which puts even more force and stress on your knees and quads. I've never been more sore from running then when I do hill workouts and its always the declines that do it. I can just feel it in my quads the next two days. Going down steps can be tear jerking.

zac

Oh, I see, I asked because I don't know how to take the downhills, so I just fly down without restrain, but I hate them. Id rather climb. I really hope I never need a surgeon recommendation, but its scary how fairly easily you can get injured.

Good luck in your training, 5K in under 21 is something I have yet to accomplish

dallison

I have a good feeling you will be under 20-21 minutes in a little bit of time.

The downhill race i ran was done in 5:02 with two months of training, that should tell you how fast and how hard the pounding on my knees was.

'06 Arctic

damn dallison, I don't think i could move my legs that fast to cover 1 1/4 miles in 5:02

dallison

that's not a race course, that's a steep hill that i am doing some training on.

The 5:02 was from a 1 mile race. I wish i was that fast.My fastest mile was 4:41 back in 1994.

'06 Arctic

Oh ok, that is so much slower then

imj0257

iTrader: (1)

4:41 :what that is still hella fast.


Btw, when ya'll get running shoes, do you just go to the store and pick them out yourself or do you go to a special running store and get them fitted for you based on your pronation, style, etc..?

dallison

i know what i need so i normally go and pick up the latest version of what i haD or something similar.

I like to frequent my local running store, but sometimes sports authority will have a closeout sale plus a f&f coupon that i can use on asics.

I have gone from nimbus->kayano->kinetic 2 I think the nimbus were my favorite but the kinetics seem to provide more heel cushioning.

'06 Arctic

Like dallison, I went to my local running store a few times and I now know what type of shoe I need. I recently made the switch to the Asics nimbus recently and love them. I think I may stick with these for a while. I bought my most recent pair from REI as I had a gift card and 20% off coupon for any item.

imj0257

iTrader: (1)

I just did research online and found that I underpronate and looked up shoes that have good cushioning and matched what would be good for me, so I just go to a sports store like Dick's Sporting Goods and pick up pair there that I searched online. I think I am an avid fan of Saucony's now.

zac

I got a pair of Sauconys as my first running shoe, and i returned them for a pair of pegasus' after running in them once. My next pair im going to try asics.

subinf

Have you been fitted for running shoes? If not you are just wasting your time.

agranado

Really really good advice!

zac

Where can I do that? I went to sports authority...

dallison

don't go there. Go to the inside track

1659 Lititz Pike
Lancaster, PA 17601-6507

(717) 394-6439

Once you have a shoe that you like, i would buy them on sale at sports authority.

zac

Thanks for the tip dallison

westas2

Also check out Mizuno - I fell in love with the wave rider - really comfortable....

westas2

I would agree - The first time I hit 21 in a 5k I had to force myself to start slow (7:00 first mile) and then at each mile marker kick it up a notch so that the second mile was a little faster than the first and so on..... I had problems previously with blistering first miles and then running out of gas

dallison

meh, i have a race in two hours and i don't feel prepared. My knee has been a tad bit sore for the past week after riding 16 miles and running 4 last saturday.


Hopefully once i get warmed up things will feel better. When i am not active things seem to hurt more.

dallison

finished 22:12. I was nervous for some reason. It was either from my knee hurting and worrying about performance or not running this race in 15 years.

There were a ton of high school kids from cross country teams there. 1st/2nd mile splits were 8:00/14:39 the 2nd 1/2 mile was uphill and crowded.

I will need two or three months of rest from running/biking to let my knee heal properly.

dallison

I ran my last race of the season. I have not run in three weeks since my knee has felt real tight. I think it is runners knee and i am not running until spring. I will rest my knee until december and then do some strengthening.

This year was an experience in running And getting older forces you to slow down a bit and rest if hurt.

I ran a 5k today after not running in three weeks and it showed. I ran in 21:53 and my vo2 levels were low.

I am going to look into the 5 finger shoes for the spring so i can train on grass and trails. i will come back stronger and run a few races under 21 minutes and am shooting for a sub 20 minute 5k.

The best of luck to those lucky enough to run this fall in the cool weather and not the hot ass heat we had this year.

zac

Sorry to hear about the injuries. Im sure youll come back strong in the spring and get your times way down!

I did something to my hamstring after my race, dont know what, but I have to also confess I havent ran since. Now that its feeling better I really, really need to get back into it if I hope to run the philly marathon. Ive been using the excuse that classes started again so I don't have time, but I should be able to train and not mess with schoolwork, just gotta get motivated

dallison

don't use excuses, before you know it, it'll be three years down the road before you start back up again. Go out for one or three miles to keep fit.

'06 Arctic

Going to revive this thread. With the change of the clocks, it is getting harder to cycle after work in the evenings now, so time to start running again. Going to go for a easy 4 miler after work and see how it feels. I really want to get a good base before I start training for the Pittsburgh HM again.

dallison

When is that?

I am not running until feb/march. I am going to let my knee heal and then in jan i will start to strengthen.

'06 Arctic

for 2011 the race was pushed back a few weeks. It is May 15, 2011. More info available here:

http://www.pittsburghmarathon.com/

'06 Arctic

another Turkey Trot, another PR. I ran the SMT Turkey Trot in New Cumberland, PA, just outside of Harrisburg on Thanksgiving Day with my sister in-law and wife. Was shooting to beat my last 5k race time from last Thanksgiving of 22:52. Started off pretty fast (for me) with a 1 mile split of 7:04. It felt pretty good and fairly easy though so I hung with it. Slowed a little with a second split of 7:20. Tried to hold that pace if I could and was able to. Finish time on my watch was 21:58. We didn't have timing chips so I went off of my watch time. Official time was 22:09, which seems about right as I was probably 10-15 rows back from the start line. Time now to build that running base as I think I am going to move up from the half to the full marathon.

dallison

congrats, if i was ever around i would run it with you since it's 15-20 minutes from my house.


That's an awesome time, esp in the freezing cold like that.

'06 Arctic

Yeah, I'm really pleased/surprised with that time. It was raining/hailing at the start, temps cold, and then the wind picked up near the end. Thanks!

westas2

Got the itch to run a marathon this fall. Anyone hear ever run a full marathon and have any advice? I've heard it's pretty painful after mile 20...

'06 Arctic

Doing one myself Westas, the Pittsburgh Marathon will be my first. My sister-in-law has run the NYC, Baystate, and Boston Marathons. I think it is different for each person on when you "hit the wall" and when it becomes painful based on the race, your training and really your goals for the race.

Runnersworld.com has a bunch of good articles about running your first marathon and also have an online community called "The Loop" where you can get some good pointers, etc.

bgsm1th

I'm a novice runner and ran my first full last October and will be running my second this coming June.

Three main things to focus on:
1) Good shoes - it's a must, find ones that are perfect for you and buy them. After you put 300 miles on them, buy another pair. The most expensive shoes aren't always the best for you. Get fitted and see what works best
2) Training schedule - There are a lot of good ones out there - 18 to 30 weeks long. Find one that fits your needs and follow it RELIGIOUSLY.
3) Diet - Read up on a runners diet and eat right!

Miles 22-25 were petty excruciating (and I don't use that term lightly), but once you see the finish line, you almost go completely numb - it's a masochistic bliss.

MySoCalLife

Thats how I am like too. I am just a much more happier person through out the day after I get my daily jog. It clears my mind and makes me feel good physically.

'06 Arctic

Curious, in your training plan, what was the longest run you had done? I've printed one out that has me doing two 20 mile runs. I'm thinking of making the second a 22 miler and doing some of the 16 mile runs at near goal race pace.