Started running again
10-22-2012, 10:50 AM
#1282
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I need to do something to maintain speed past 4-5 miles. Every race i run, the pace seems to slow down.
I ran a 10 yesterday in 41:47 and did the same thing. I guess i need to hit more hills or do something different.
My half times are 7:15 per mile, my 5k is around 6:15-6:30 and the only 10k was 6:45.
I know i am capable of staying fast longer, but can't.
Any suggestions.
I ran a 10 yesterday in 41:47 and did the same thing. I guess i need to hit more hills or do something different.
My half times are 7:15 per mile, my 5k is around 6:15-6:30 and the only 10k was 6:45.
I know i am capable of staying fast longer, but can't.
Any suggestions.
10-22-2012, 12:27 PM
#1283
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i've mentioned it before. 
you need to improve your aerobic base.
all the marathon distances (IM or open), i've even split the front and back halves, except if i've had a bad day at the office. even in my half IM distance runs....if i slow down i only slow down maybe 10-15 sec/mile and still finish pretty hard in the last couple of miles. if you're slowing down more than say 20-30 seconds per mile...you are most likely pacing too fast to begin with.
training runs...you probably start off too hard then fade at the end. this can be due to physiology (aerobic base), nutrition, pacing, hydration, course, etc.
you need to improve your aerobic base.
all the marathon distances (IM or open), i've even split the front and back halves, except if i've had a bad day at the office. even in my half IM distance runs....if i slow down i only slow down maybe 10-15 sec/mile and still finish pretty hard in the last couple of miles. if you're slowing down more than say 20-30 seconds per mile...you are most likely pacing too fast to begin with.
training runs...you probably start off too hard then fade at the end. this can be due to physiology (aerobic base), nutrition, pacing, hydration, course, etc.
10-22-2012, 01:07 PM
#1284
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I need to do something to maintain speed past 4-5 miles. Every race i run, the pace seems to slow down.
I ran a 10 yesterday in 41:47 and did the same thing. I guess i need to hit more hills or do something different.
My half times are 7:15 per mile, my 5k is around 6:15-6:30 and the only 10k was 6:45.
I know i am capable of staying fast longer, but can't.
Any suggestions.
I ran a 10 yesterday in 41:47 and did the same thing. I guess i need to hit more hills or do something different.
My half times are 7:15 per mile, my 5k is around 6:15-6:30 and the only 10k was 6:45.
I know i am capable of staying fast longer, but can't.
Any suggestions.
....Do you do any repeats, speed work, or tempo runs in your training? These help get your legs accustomed to running fast when tired. The repeats can range anywhere from 400m, 800m, 1600m, etc depending on what you are training for. Same thing with the tempo runs, depending on distance/race you are training for, tempo runs can be anywhere from 3 miles to 10-12 miles. Pace will vary depending again upon distance and goal time.
10-22-2012, 07:30 PM
#1285
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i've mentioned it before.
you need to improve your aerobic base.
all the marathon distances (IM or open), i've even split the front and back halves, except if i've had a bad day at the office. even in my half IM distance runs....if i slow down i only slow down maybe 10-15 sec/mile and still finish pretty hard in the last couple of miles. if you're slowing down more than say 20-30 seconds per mile...you are most likely pacing too fast to begin with.
training runs...you probably start off too hard then fade at the end. this can be due to physiology (aerobic base), nutrition, pacing, hydration, course, etc.
you need to improve your aerobic base.
all the marathon distances (IM or open), i've even split the front and back halves, except if i've had a bad day at the office. even in my half IM distance runs....if i slow down i only slow down maybe 10-15 sec/mile and still finish pretty hard in the last couple of miles. if you're slowing down more than say 20-30 seconds per mile...you are most likely pacing too fast to begin with.
training runs...you probably start off too hard then fade at the end. this can be due to physiology (aerobic base), nutrition, pacing, hydration, course, etc.
I always start the first mile at a slower pace to warm up my body and then pick up the pace.
The races i always start off too quick.........
10-22-2012, 07:33 PM
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Other than HR based training........Do you do any repeats, speed work, or tempo runs in your training? These help get your legs accustomed to running fast when tired. The repeats can range anywhere from 400m, 800m, 1600m, etc depending on what you are training for. Same thing with the tempo runs, depending on distance/race you are training for, tempo runs can be anywhere from 3 miles to 10-12 miles. Pace will vary depending again upon distance and goal time.
....Do you do any repeats, speed work, or tempo runs in your training? These help get your legs accustomed to running fast when tired. The repeats can range anywhere from 400m, 800m, 1600m, etc depending on what you are training for. Same thing with the tempo runs, depending on distance/race you are training for, tempo runs can be anywhere from 3 miles to 10-12 miles. Pace will vary depending again upon distance and goal time.I would like to do 7-9 miles of yasso 800's.
10-22-2012, 07:40 PM
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you've trained your body to slow down at the end of your runs. always want to get your body used to pushing harder at the end than at the start. certainly track work will help, but your limiter may very well be your aerobic base (this isn't something you kind of guess at based on pace or perceived exertion).
10-22-2012, 08:49 PM
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garmin.
i've owned: 305 (sold it), 405 (killed it), 310XT(sold it), and 910XT (current).
i used an entry level polar HRM, but wanted more. i also have a timex HRM watch (used to races). i've used my 910 for my last two tri's. interesting data.
how much do you want to spend? the 405 might be your best bet since you're only running. there is only an 8 hr (supposedly) battery life. so unless you plan on doing ultras...
the timex GPS based watch, is huge-the watch itself that is.
i've owned: 305 (sold it), 405 (killed it), 310XT(sold it), and 910XT (current).
i used an entry level polar HRM, but wanted more. i also have a timex HRM watch (used to races). i've used my 910 for my last two tri's. interesting data.
how much do you want to spend? the 405 might be your best bet since you're only running. there is only an 8 hr (supposedly) battery life. so unless you plan on doing ultras...
the timex GPS based watch, is huge-the watch itself that is.
10-22-2012, 09:05 PM
#1292
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Good to know. I'll check out black friday deals and will get one before december.
that ultra thing...........
that ultra thing...........
garmin.
i've owned: 305 (sold it), 405 (killed it), 310XT(sold it), and 910XT (current).
i used an entry level polar HRM, but wanted more. i also have a timex HRM watch (used to races). i've used my 910 for my last two tri's. interesting data.
how much do you want to spend? the 405 might be your best bet since you're only running. there is only an 8 hr (supposedly) battery life. so unless you plan on doing ultras...
the timex GPS based watch, is huge-the watch itself that is.
i've owned: 305 (sold it), 405 (killed it), 310XT(sold it), and 910XT (current).
i used an entry level polar HRM, but wanted more. i also have a timex HRM watch (used to races). i've used my 910 for my last two tri's. interesting data.
how much do you want to spend? the 405 might be your best bet since you're only running. there is only an 8 hr (supposedly) battery life. so unless you plan on doing ultras...
the timex GPS based watch, is huge-the watch itself that is.
10-23-2012, 10:38 AM
#1293
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I have a Garmin Forerunner 305, since I am just running it has worked great. I got it on sale at Best buy for $99. Garmin makes some smaller and cheaper models know that require the use of the foot pod also that you may be interested it.
10-25-2012, 12:14 PM
#1299
The Dumb One
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did my first 8 mile run. finished in 1:00:06.
about 7:23 per mile.
felt slower than that, so im assuming i could probably push it a bit more, but i kind of like the run staying comfortable.
about 7:23 per mile.
felt slower than that, so im assuming i could probably push it a bit more, but i kind of like the run staying comfortable.
10-26-2012, 01:11 PM
#1303
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gracias!
im so busy these days i probably wont be seeing many races. i always start my runs off with the intention of running 2-3 miles, and days like these just sorta happen.
i get in forrest gump mode. when im not very tired, i just say "well i've gone this far, might as well keep on going"
im so busy these days i probably wont be seeing many races. i always start my runs off with the intention of running 2-3 miles, and days like these just sorta happen.
i get in forrest gump mode. when im not very tired, i just say "well i've gone this far, might as well keep on going"
10-26-2012, 01:16 PM
#1304
10-27-2012, 04:36 PM
#1306
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I did another one of my running and then running a race things today.
I ran a slow 8.5 miles and then ran a 20:40 5k afterwards. It was nice b/c i started out nice and slow and then cranked it up a bit at the 2 mile mark.
It was nice since i normally start out very quick and then keep the same pace until the end. But i was able to relax for the most part and then do what i needed to do, it's an interesting concept.
I think i'm going to go with a forerunner 410 with the hrm. I found one on amazon for $210 shipped. I'll still wait until closer to black friday, you never know.
I'm going to buy an incline bench too so i can work on shoulders, arms and back to give me more strength.
I am going to hopefully take some more time off my races next year.
I ran a slow 8.5 miles and then ran a 20:40 5k afterwards. It was nice b/c i started out nice and slow and then cranked it up a bit at the 2 mile mark.
It was nice since i normally start out very quick and then keep the same pace until the end. But i was able to relax for the most part and then do what i needed to do, it's an interesting concept.
I think i'm going to go with a forerunner 410 with the hrm. I found one on amazon for $210 shipped. I'll still wait until closer to black friday, you never know.
I'm going to buy an incline bench too so i can work on shoulders, arms and back to give me more strength.
I am going to hopefully take some more time off my races next year.
11-05-2012, 12:34 PM
#1309
Q('.')=O
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Sooo still deciding on running the full vs half marathon; it is in 5 weeks but I need to make up my mind soon because it is filling up. The issue with the marathon in February is that I will be gone skiing for a week 2 weeks before the marathon so I won't be able to train for that whole week, but it might not be a big deal either way.
Anyways, I did a 15 mile run last week; solid 7:30 pace. Tried to mix it up and did a fast 4 miler this weekend; the plan was to run each mile under 7 min which I did for 3 of the 4 miles. I am planning on doing a couple of runs this week and then 17 or so miler this weekend. From there I will decide on signing up for the full or half.
Btw I tried the Stinger Energy Chews - taste great but don't like them for running. Clif shot blox seem to be ok. Best is Gu gel though. And the chocolate milk I have after each long run is amazing
Anyways, I did a 15 mile run last week; solid 7:30 pace. Tried to mix it up and did a fast 4 miler this weekend; the plan was to run each mile under 7 min which I did for 3 of the 4 miles. I am planning on doing a couple of runs this week and then 17 or so miler this weekend. From there I will decide on signing up for the full or half.
Btw I tried the Stinger Energy Chews - taste great but don't like them for running. Clif shot blox seem to be ok. Best is Gu gel though. And the chocolate milk I have after each long run is amazing
11-06-2012, 01:37 PM
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I always said that i never wanted to run a marathon, but, as a runner i am always challenging myself.
The Harrisburg marathon is this coming Sunday. There will be about double the amount of runners than previous years because the nyc marathon was cancelled.
I have been running 100-140 mile months since April and had a long run of 17.3 miles this past Saturday. I ran 6.2 on Sunday and then 5.2 yesterday and everything feels fine. I was a tad bit tired but not worn out, cranky or sore.
My 17.3 mile run on Saturday, i thought to myself that i could run another 10 miles if i absolutely had to. I was running nice slow 8:30-9:30 miles so i think i could run 26.2 at this pace and finish.
My half pace is a 7:15-7:17 so i would think that an 8:30-9 min mile should be slow enough to finish. I really would like to finish in under 3:30.
I am normally one to be completely prepared and want to be competitive but this seems like a nice relaxing way to spend a Sunday and get a (gasp), first one out of the way.
Right now i am still at a good weight, have eaten pretty decently for the past few days and am not feeling any pain or recovering from any injuries.
Am i asking for trouble or is it realistic to be able to do this?
If, and only if i feel good at mile 24, which i probably won't, i'll speed it up a little to finish good.
The Harrisburg marathon is this coming Sunday. There will be about double the amount of runners than previous years because the nyc marathon was cancelled.
I have been running 100-140 mile months since April and had a long run of 17.3 miles this past Saturday. I ran 6.2 on Sunday and then 5.2 yesterday and everything feels fine. I was a tad bit tired but not worn out, cranky or sore.
My 17.3 mile run on Saturday, i thought to myself that i could run another 10 miles if i absolutely had to. I was running nice slow 8:30-9:30 miles so i think i could run 26.2 at this pace and finish.
My half pace is a 7:15-7:17 so i would think that an 8:30-9 min mile should be slow enough to finish. I really would like to finish in under 3:30.
I am normally one to be completely prepared and want to be competitive but this seems like a nice relaxing way to spend a Sunday and get a (gasp), first one out of the way.
Right now i am still at a good weight, have eaten pretty decently for the past few days and am not feeling any pain or recovering from any injuries.
Am i asking for trouble or is it realistic to be able to do this?
If, and only if i feel good at mile 24, which i probably won't, i'll speed it up a little to finish good.
11-06-2012, 01:37 PM
#1311
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Sooo still deciding on running the full vs half marathon; it is in 5 weeks but I need to make up my mind soon because it is filling up. The issue with the marathon in February is that I will be gone skiing for a week 2 weeks before the marathon so I won't be able to train for that whole week, but it might not be a big deal either way.
Anyways, I did a 15 mile run last week; solid 7:30 pace. Tried to mix it up and did a fast 4 miler this weekend; the plan was to run each mile under 7 min which I did for 3 of the 4 miles. I am planning on doing a couple of runs this week and then 17 or so miler this weekend. From there I will decide on signing up for the full or half.
Btw I tried the Stinger Energy Chews - taste great but don't like them for running. Clif shot blox seem to be ok. Best is Gu gel though. And the chocolate milk I have after each long run is amazing
Anyways, I did a 15 mile run last week; solid 7:30 pace. Tried to mix it up and did a fast 4 miler this weekend; the plan was to run each mile under 7 min which I did for 3 of the 4 miles. I am planning on doing a couple of runs this week and then 17 or so miler this weekend. From there I will decide on signing up for the full or half.
Btw I tried the Stinger Energy Chews - taste great but don't like them for running. Clif shot blox seem to be ok. Best is Gu gel though. And the chocolate milk I have after each long run is amazing
11-06-2012, 07:27 PM
#1312
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go for it. i'm running a marathon this weekend...not really well prepped for it, but it was "something to do". i'm not concerned about the cardio part, just how pissed my legs will be when i finish. it seems like you have plenty of fitness...the key is to recovery appropriately afterwards. i hate open marathons. they hurt a lot. a lot more than IM. i'd rather do an IM.
11-07-2012, 05:09 AM
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I have asked around to get more experienced opinions since this is uncharted territory for me. The local running group says to run it also, but rw.com says no.I don't normally look to others but i needed to make a good educated decision since this will hurt afterwards.
I have until tonight to register. I'll make sure nothing hurts at the end of today.
go for it. i'm running a marathon this weekend...not really well prepped for it, but it was "something to do". i'm not concerned about the cardio part, just how pissed my legs will be when i finish. it seems like you have plenty of fitness...the key is to recovery appropriately afterwards. i hate open marathons. they hurt a lot. a lot more than IM. i'd rather do an IM.
11-09-2012, 09:36 AM
#1316
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So uh ran 18 miles yesterday 
. The last few miles were tough but I got through it. It definitely is a mental thing; I thought many times 'omg my legs are hurting I need to take a few min walking break' but didn't give in. I can only imagine what 8 more miles would be like 
. The last few miles were tough but I got through it. It definitely is a mental thing; I thought many times 'omg my legs are hurting I need to take a few min walking break' but didn't give in. I can only imagine what 8 more miles would be like
11-09-2012, 09:56 AM
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^^yes...mental. you learn to block it all out, b/c in a race all you want to do is get to the finish no matter how bad it hurts.
nice work! it just builds character
nice work! it just builds character
11-09-2012, 10:58 AM
#1318
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So uh ran 18 miles yesterday . The last few miles were tough but I got through it. It definitely is a mental thing; I thought many times 'omg my legs are hurting I need to take a few min walking break' but didn't give in. I can only imagine what 8 more miles would be like
. The last few miles were tough but I got through it. It definitely is a mental thing; I thought many times 'omg my legs are hurting I need to take a few min walking break' but didn't give in. I can only imagine what 8 more miles would be like Keep up the great work.
11-09-2012, 03:18 PM
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I need to get something to keep the boys too.
I think i have my diet down for the next day or two. I have been watching what i eat since wednesday so i am somewhat prepared. I had a cupcake today but that's really the worst thing i had.
I had pasta yesterday and today for lunch and will have it tomorrow too. Breakfast will be buttermilk pancakes and dinner will be chicken, salad, and brown rice.
Sunday is figured out too. I think there are enough carbs in my diet to sustain the run. I just need to make sure i'm hydrated enough tomorrow and Sunday.
I think i have my diet down for the next day or two. I have been watching what i eat since wednesday so i am somewhat prepared. I had a cupcake today but that's really the worst thing i had.
I had pasta yesterday and today for lunch and will have it tomorrow too. Breakfast will be buttermilk pancakes and dinner will be chicken, salad, and brown rice.
Sunday is figured out too. I think there are enough carbs in my diet to sustain the run. I just need to make sure i'm hydrated enough tomorrow and Sunday.