Runner's Forum: The Official: Training Summary Start Up Thread

steve921 - those are pretty handy mile splits.  I'll be happy when I can get mine down under 8:00 again!

burgalurg - good onya for coming back.  Now that you are back, i realised I hadn't seen ya for a while.

bonzi - jump in.  Welcome to the madness.

Slowly building up my mileage again.  Day off Monday with 8k yesterday and 6k today with 14:00 minutes of tempo.   Still feeling good and on track for an early November half marathon over the Auckland Harbour bridge.

Steve921 - I too was impressed by the splits.  For an old fart like me (and apparently ex-k1w1 too), splits below 8 mins are good.

 I've been working on getting my speed up with an increase in my number of pace runs and my at least a once a week set of intervals.  Yesterday I just ran 4 miles - 1/2 mile warmup and then 3 miles in 22:07 and a 1/2 mile cool down.  As I indicated yesterday, I thought I could my 3 mile time below 22:30 if I did it with a warm up.  So 22:07 is a new PR (not including high school 30 some years ago). Now, I'm pretty sure I can hit 21:30 within the next 2 weeks or so.  Today will be a weight lifting day and tommorrow a slow longer run (6-8 miles).

great job lexb !,.

welcome bonzi:

glad the shoulders heeling burgalurg:

simmoT:        sorry didnt get back to you on gels,my company has sent me to crazy places this week and havnt been able to get to truck stop with internet until now,.     i used 3 gels on my 24 mile run sunday,.first at 7 miles,.2nd at 13 miles and 3rd at 19 miles,. three seemed to do the trick since i still had a little left in the legs at mile 24,....think i might pop 1 every 6 miles in marathon to make sure i dont bonk,. my stomach seemed to tolerate them with no side affects, and i definetly see difference in late miles with them.

plannin 13 mile thu,  6 tempo sat,  and drop back to 20 mile for sun,.still tryin to figure out how i will work my "taper" weeks training ,.  i am gonna keep long runs 20-24  miles  untill then,.can't believe only 4 more training weeks till taper,.   "day of reckoning" is almost here!!

Hi All 10kms before work today. Its coming to Spring here - so the birds are starting to make themselves heard. I love this time of year - with the promise of warm weather around the corner.

Giggles - I am no expert - but I also suffered some really bad pain in my hip - which seemed to kind of float around front to back - it was a deep soreness but would not stay in a particular spot.

Hip flexor stretches, glut stretches plus a visit to the osteo to check if I was aligned, and also a really dedicated set of core exercises a couple of times each week was the key to getting it sorted.

Hope it works out - more stretching never usually hurts - so I would give it a whirl.

Cheers

S

Hey all.  I'm new to the forums, but I've been on mapmyfitness for a year.

I ran 6 miles on Wednesday morning.  Today was my free weight routine.  Tomorrow will be interval training around town.  I'm hoping for 6 miles with 1/4 mile intervals.  I will be running my second 10 mile run this Sunday with a small local running group.  Last Sunday I was able to keep up with the group and complete the route in 1:18.

Ok here's a quick recap of my week since my last post

Wed: 1 hour run in the am, 45min in the pm, about 15mi total

Thur: 400m circuits, this is one of my favorite workouts. It's just 400m repeats at 5k pace (pretty slow for 400's) with about 3-5min of exercises between each in place of pure rest(i.e. sqaut jumps, push ups, lunges, crunches, ect.) We only do 5-7 400's but the exercises make it a pretty tough workout. Later we will move up to 800's then 1200's then 1600's, all still at 5k pace so it can get pretty hard as the distance moves up. 1 hour in the afternoon. ~14mi for the day

Fri: 1 hour, ~9mi total

Good job giggles.  I need to pick up another pair of shoes soon, maybe I'll look at Saucony's this weekend.  Since I took about 9 days off for my fishing trip, my running/workout motivation for this week was down (it should be up but I got a little out of my groove).  I did a couple of 3 miles runs and a weight training session but not my normal 6 miles/day x 4 days/week + a long run.  So... I decided to force myself to run this AM by sending my computer bag down to my wife's work with her in the AM (her place has a shuttle nearby that runs to my lab/office). I put my car keys in the computer bag and my wallet so I had to run there to retrieve it.  It was a perfect plan... with the exception that I forgot to send a change of clothes down too. 

So I dragged by sorry butt out of bed ate some breakfast and packed a little backpack with a change of clothes and a towel.  That added about 3-4 lbs to my back and the backpack was less than ideal for running.  Nonetheless, I ran from my home to my wife's work - 11.2miles in 1:45:00.  That's my longest "long run" to date and the pace (9:22 miles) was better than my typical long run (usually 10 min miles or 10:30).  Hence, I was pretty happy and think I could easily have done 9:00 miles without the awkward backpack.  Since I'm not really pushing myself on my long runs, I think this pace bodes well for my target half marathon at an 8:00 pace in November.

I had a minor blood blister under one  toe at the end of the run,  I didn't notice it while running but it was ugly when I got in the shower.  I drained that and it seems fine now.  However, that's the only problem I seem to have now - e.g. an occasional hammer toe on my long runs.  I think I need to look into different shoes.  Today I ran in some New Balance 474's but they are near the end of their useful lifespan (probably 350/400 miles on them).  However, I have the same problem with my Asic TN800 gels so maybe I need better socks too or need to make some other change.  Regardless, the run was good and I was happy with the new faster pace of what is now an easy run for me.  The speed work over the past month or so seems to be paying off.

Just finished 5 miles on flat suburban streets...39 minutes in 80 degree weather...a little slow cause of the heat.

   motivation:  the nice zone-out at mile two...always seems to last until mile 4.

rogerbum - running to or from work is a great way to get the run in.  I used to do that fairly regularly back when I didn't have a laptop I have to carry with me!

Today I did 6k with 3 * 800/200 repeats in the middle.  Sort of.  Running by time only so ran 3:15/1:30 as part of one of my standard courses.

SimmoT - This may not be the forum to bring it up, but how do you use your RS200 to do intervals/repeats?  It's frustrating the hell out of me.  My previous model was ideal for setting up that kind of workout but this one seems to lack that same ability.

Where's everyone gone?  Is no-one else running this weekend?

Today I ran the VRR(Victorian Road Runners) Princes Park half-marathon.  I'm still no-where near racing strength so wanted to run this as an extended training run.  Started at long run pace, keeping my heart rate below 80% of max until 10k, which I reached in 49:42.  Then the intention was to cut loose and see how fast I could run the second half.  Unfortunately, due to my lack of mileage, by then my legs had just about had enough.  I did manage to negative split and finished in 1:43:55.  This meant my average pace dipped under 5:00 per km (4:55) so I'm pretty happy with that.  Bring on the Auckland Half Marathon on Nov 2nd!

 Interval training through street hockey this morning. I love team sports for motivation. It's harder to talk yourself out of going when others are depending on you.

  Some guy wore GPS and figured he did 5.3 miles back and forth.

  We play for about 75 minutes, no substitutions, the only breaks are between games.

Hi KDogg - whilst you are very fit and strong - there is no doubt that big changes bring stress to our bodies which, lowers our immunity - all that adrenillin!!

You could probably take a break with very little detriment to your overall condition - a break might be that you run short each day, and have a coupl eof days off each week - for a week or so. Hal Higdon talks about over training in his book, and I personally expereinced it last year. I am no where near the fitness levels you have - but just the overall stress of busy job, busy family stuff, running 5 days a week and cross training ended up making me sick - and every run and training session started to feel like a chore - which sucked as it normally is my reward to myself for all the slog in the office or for busy happy chaos of being a mum.

 I took a month off - no scheduled exercise - I still ran a little, I swam a bit, took long walks. Got healthy and got right back inthe saddle. I have run two half marathons since and I am glad because running is so much fun. My input, for what it is worth is that smelling the roses is pretty important, and giving yourself time to adjust to the changes - even ones you felt well prepared for - will give you longer term benefit.

 Well - there endeth the lesson from Aunty Sue - Kdogg - you are a pretty impressive contributor and clearly very good at this running thing - a time out will not change that long term. Get well.

Hey Guys,

Kdogg- hope you get better dude - to be honest I thought you were superhuman! Amazed that you actually get sick. I'd just get right in for that blood test so that you know what you need to be doing.

Friday I was supposed to get out on a long run in the morning. But I was just so tired I ended up sleeping in. Dragged my heels all avo and finally made it out at 5pm for 4 miles at a 9min/mile pace and 4x100 GP's. Felt okay when running but not brilliant.

Saturday I bailed on kickboxing for a hike with my chap. We ended up doing the 'Grouse Grind' a 3k stair way up grouse mountain in north van (850m elevation) took just over an hour which I was very happy with. Hard work, but worth it for the immense views of Vancouver and Mt Baker, and my very first black bear sighting which was awesome.

Raining hard today so I waited til 6pm when the rain stopped, went for a 'long' run of 7miles (not sure whether to stick rigidly to the distances in my 1/2 marathon training plan or push the distance a little further). Wasn't feeling the run before I left but really enjoyed it when I got out there. The rain had cooled it down so the run was comfortable and amazing views as the storm clouds cleared over the ocean. 7 miles at 9.20 easy pace. Nice run, felt good!

Have a good week, all!