Running: Get out and run...

[Hahma]

Originally Posted by nyys

Had a great short run on Tuesday. Those runs are starting to feel like they're not enough when I'm done, which I suppose is a good sign of having a bit of stamina.

Going for 10.5 on Thursday.

Great job nyys, it's a great feeling to see progress in stamina and improved times.

Maybe on some of those short runs where you feel like they're not enough when you're done, if you push yourself harder and leave nothing on the table, you'll see even more progress. When I used to run a lot, I'd have my times down for certain distances and certain routes and ran with a stopwatch. I'd pace myself with the stopwatch and knew when to really push the pace when I wanted a good burn. Then again, I'd know how to set the pace when I wanted a nice easy run, but not let it get too easy.

Anyway, just thought I'd check back in and am glad to see the great progress. Though I'm done running, I have been inspired by this thread to get out and ride my bike every weekend morning, at least while the weather holds up.

[nyys]

10.5 accomplished on Thursday, though I learned a lesson to not start the run too late in the day. My wife also had her long run that same day, so she went first while I took the 'big' guy to football practice (and chased the baby around). The wifey finishes but at that point it was around 6:00pm when I started.

I don't like headlights barreling down on me, on a main road, with no sidewalk.

Didn't keep time, but judging from my ipod, which was about a song past the one I finished on with the 10mi run, I was keeping about the same pace.

--

Fast-forward to today and the 5K (3.2mi) I entered for my short run. Best run in memory for me. 22:21, 14th overall (out of 600-700 runners).

[nyys]

Heading out for my 11 mile run in about 30 minutes... wish me luck.

[nyys]

I lived... I think.

11 miles in 99 minutes. Not an exact time (looked at the stove clock when I left, and looked again when I got back), but I'm good with it nonetheless.

Starting to hit a bit of a wall with my runs now, legs are junk by the end, and they still hurt pretty good now almost 24 hours later.

2.2 to go and I'm there, though my program calls for stopping after 12 miles and add the last 1.2 for race day (like a normal long run day).

[Agent Minivann]

Here are a couple tips that should improve your time, and give a little variety to a workout.

Mix in some sprint intervals every once in a while (maybe replace one run workout a week or every other week with intervals). Run some 100 meter sprints at pretty close to 100% and then rest 3 seconds for every second running. When you feel like throwing up, you know you are getting the effect you want. I would definitely do this prior to a rest day. This can have a positive effect on the volume of blood pumped by the heart on an individual beat. More blood means more oxygen. More oxygen means more ATP to the working muscles.

Get a heart monitor (Walmart sells them for roughly $40 I believe). Figure out what your heart rate is when you are running at your pace. Once a week or so run a fast workout at something like +5 beats per minute for the workout. If you can still maintain that pace for the duration of the workout dial it up the next time you run a fast workout. Keep going until you are at a heart rate that you can't maintain for a workout. This is right around a thing called your lactate threshold. It is a point where the intensity of the workout is right on the boundary between maintaining energy systems through aerobic processes and where lactate builds up so much that it prevents aerobic processes from keeping up. Training close to your lactate threshold will help to shift how much work you can do on the good side of your lactate threshold. That will mean that you can run at a higher intensity without hitting the wall.

[nyphot]

Woo!

Just finished my first 5k race, which is also the first time I've run that far, I think. 30' 10". I'm just happy that I didn't have to stop to walk! My wife was nice and ran beside me the whole time instead of leaving me in the dust.

[nyys]

I have worn my wife's HRM a couple times. Last time (during the 10 mile run) my average rate was around 160 (and as high as 175).

I the training guide I have does mention the speed workouts. Been meaning to add it, but time hasn't been on my side with my son's football practice taking up much of the week.

--

11.5 miles today, hopefully, we'll see how it goes.

[nyys]

My runs have ceased being about stamina lately and more about just wanting to be done. The last couple times around mile 8-9 I've become really bored, just wanted to be done.

I think absolutely killing the list on my ipod has a lot to do with it, usually fresh music goes a long was towards a more fun run for me.

As for the run itself on Thursday I did the 11.5 in 100 minutes, though that time is a bit suspect. I did the ole look at the clock before I leave then again when I get back 'trick,' and only adding 1 minute to my time when adding a half mile seems a bit... iffy at best.

Next run, 12mi, I will definitely be bringing a timer with me.

[Cleon]

My last meet I ran 21:40 (for a 5k) placing 38th out of I think 116. I averaged 6:59 for each mile, my best yet. I remember the lady yelling to me and the dudes around me we ran a 6:35 or so for the first mile. . Another meet this Wednesday as always....ugh, it makes me sleepy for each D3 preview haha.

[nyys]

Originally Posted by Cleon

My last meet I ran 21:40 (for a 5k) ...

My 5K two weeks ago was 21:22! No reason you shouldn't be beating me, run harder next time.

[TnT2]

Keep up the good work.

I put "marathon" on my bucket list - and achieved it two weekends ago.

Putting the mileage in is critical. However, once your runs get past an hour+, you need to focus on hydration and nutrition. I found I could go about 1.5 hours OK. But, some of my training runs were over 30km (20miles). You need to drink and have the right nutrition if you want to keep training.

My goal in the marathon was to finish. I did. But it hurt. A lot more than I thought it would. I hit the wall (cramps) around 35km. The first 31km took about three hours - a good pace for me. The last 10km took 1hr40min. But I finished.

Good luck.

[nyys]

Congrats!

Yeah, I've just started to hit the range where I need to hydrate during. I've looked into some of the in race supplements but haven't actually used anything yet. I'm sure when I head into the festival the day before the race I'll be inundated with things to try.