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

5x1mile circuits (3-5min of exercises btw: sqaut jumps, lunges, situps ect.) on a dirt trail.
4:55 4:53 4:54 4:55 4:54
This is a pretty good workout for me, the exercises between each interval make this workout really hard and times a little slower. I feel really good about where I'm at this early in the season considering what i did this summer. Another month of the longer tempo and threshold pace workouts then 3 or 4 weeks of speed and i'll be ready to go. 

6kms this morning before breaky - 34.15mins. A bit slow but at least I got out there after my crazy week.

ericjacquie - you are going so well, I would taper a little before the weekend, just so you can really enjoy a strong half marathon. Good luck

Bonzi - I am sure you will have fun, the half marathon is a really great distance to run. Good luck

Easy 7km yesterday morning.  Today was tempo day.  20 mins easy to start, followed by 2 lots of 9 min tempo with 2 min recovery, then 20 mins easy to end.  Covered just under 12km in just under 63 mins.

did a 5k time trial today at cross country practice in 18:48.  Pretty happy with the time, better then i expected.  Hoping to get around the 18:20 mark towards the end of the season.

 Chiggy- awesome 5X1 circuit splits!  im hoping for that to be around my one mile time during spring track haha.

haha thanks steve, at one time that was my goal as well! but I just kept at it and here we are 6 years later and my goal is to run that pace, or close to it, for 8k. I'm pretty sure you'll get that mile down below 5, i've seen a ton of hs guys run mid 18's in cross then come into track and go sub 5 before mid season.

 1 hour recovery run today. It has been raining pretty hard all day so all the streets pretty much turned into rivers. We were just playin around the whole time making the best out of the situation. 
20min fartlek in the morning, I hope it wont be raining again although its supposed to be. 

Hey Junkie - it seems a while sonce I saw you online. What do you do to assist for Hurricane relief?

Steve and Chiggy - you guys blow mw away with your pace!

I did 6kms tonight in 32mins. First day over 20 degrees for Spring, and it was lovely... 

 

 

75 degrees and windy today...

10 mile run in 1 hr, 19 min.   I didnt eat anything beforehand. I'm wondering whether I'd have more pep if I woke up really early and had a good breakfast thre hours before the run.

 

 

Bonzi, I know what you mean about running in the dark and being tired at work. I've been doing that now for the past 3 months. But it has really helped me with my running, and I admit that I'm addicted.

Catching up with this week. Wednesday was supposed to be speedwork day, but I was way too tired to even walk the dog. So I got up yesterday (Thursday) and did the dog walk & run. I don't have a track to run around, but I do have a neighborhood block that turns out to be 0.54 mi from one corner to halfway down the last leg back to the starting corner. Then I jog down an adjacent street for the "200m" jog. I'd been shooting for 3:30 per lap, but the last time I did that my times seriously fell off with each consecutive run. So this time I tried more for a consistent pace (which is a skill I still need to work on). I shot for running a 7:00 pace for the whole lap, and my times turned out to be 3:44, 3:40, 3:43, & 3:54. Yes, I was really tired by the last one! But it seemed to work for me.

Planned on running this morning, but rain dumped on me and my dog during the last part of our walk. It poured so hard that I was completely soaked through in no time! So I went back to bed. I've got a long run tomorrow, but it is still calling for rain. I've run in the rain before. Wondering if I can sneak in 90 minutes of running between rain showers. Have to see how that works out.

Hey all.  I've been running, just not reporting.  I'm back up to twenty miles a week (even though KDogg does this regularly in a day, it's pretty decent for me).  My shoulder has been a bit "tweaky", but all-in-all it's okay.  No more serious swelling or shooting pains...so, that's good.

I conquered a serious hill the other day.  It was a sick elevation gain in a sustained mile.  I loved it!  I turned on "Rock You Like a Hurricane" by the Scorpions and rocked it out.  It was fun. 

So, I'm up to doing eights again...I'm going to attempt a ten in a week or so, depending on my knees, which I think are just getting used to pounding the pavement again after a 6 week break due to my shoulder injury. 

KDOGG- 1) I would ride my bike next to you if I were in the area.  2) Did you ever figure out your side pain?  I read all the old posts from everyone and I saw you talking about it, but then it seemed as if you were back to normal again, except the schedule issues...how are you feeling?

CHIGGY, LEX, JUNKIE, EXK1W1, RPETRECCAJR, ET AL:  Good to see you all again.  How are you feeling, Lex?

my race got canceled due to 'the tornado watch and rain'. Tornado watch? Rain? Are they serious? Oh yea, no refunds either. Highway robbery I say. (this is what I get for preregistering for a race with my own money, blah)

Tempo run on the treadmill later today I guess

Hi all.  Friday was my easy day; 7k in 38 mins, Saturday was long run day.  After my faux pas with the long run pace advice, I went back and re-read some of my own running literature and of course Gilly and others were absolutely correct in their assertions that it is the duration of the long run not the intensity that is the key.  So, my apologies to all for posting without making sure I had it right.  Anyway, my long run called for 2hrs so I took in my "favourite" hill and covered 22km.  I didn't feel real good on the way home and ended up almost 5 minutes slower for the return leg.

pappypage - it would be good if there was a simple answer to the taper issue.  Current research indicates "a progressive taper of 4 - 28 days should be used depending on the quality of training leading into the taper."  No help there!  Typically a marathon taper would be something like:

3 weeks to go - Last full length long run (2.5 - 3hrs)
2 weeks to go - 2 hrs easy
1.5 weeks to go - 75% normal Wed run
1 week to go - 80 to 90 mins
4 days out - 50 mins

During this time, your speed sessions would also cut down in load, but increase in intensity.  The last week would generally only have very short, sharp strideout type sessions.

It sounds like you already know a lot of this and are just trying to find the balance that works for you?  I wish I could help more.  Good luck.

Hi All,

Welcome back Burgalurg - good news about your shoulder, and great that you have been able to fit in so much training -  its tough juggling family etc.

Today I ran 18.2 to round out my "easy week" next week is the peak of my marathon training runs - with my solo effort on a 32km run scheduled for Sunday morning - nervous but positive!

Ran my half marathon today 2.35 mins still slower than last year but 10 seconds faster than my July's half.  It was a tough run, lots and lots of uphills and downhills.  My left knee started to hurt real bad, especially when I ran downhill.  I ended up trying to run sideways down hills to prevent the pain.  It was more on the side of my knee not the front.  Surprisingly, NY did not get any of Ike's rain and the weather was just humid.  I felt like I was in Florida.  I ended up taking off my tee shirt because I just could not breathe.  I am glad to complete the race and is looking forward to the 18 mile race at the end of month.  Good look to all who participated in races today.  Did anyone run the Lewis & Clark?  I heard it was a wash out for the last couple of miles which ended up under water.

congrats ericjacquie on your race,.

good luck tomorrrow steve921, cant wait to here your meet results

ty ex-k1w1 for the info,. i think i wi\ll end up somewhere around that schedule

it was a horribly humid day here too,. 100%,.i did a 20 miler, and was just happy to finish ,. much slower then normal pace,.it rained thru half the run and now i hav some soaking shoes,. glad tommorrow is rest day

 

90min run yesterday at medium/hard effort. I'll count it as somewhere between 14 and 15mi. We were supposed to go 2 hours on our hilly course but with all the rain we had it was way to muddy. So our coach shortened it to 90, probably because we had to do it in town and almost exclusively on concrete or pavement.

I'm not going to run today, partly because my shins have been hurting after being forced onto the pavement for a week, and partly because i just dont wanna lol.

Actually I did buy the version with spikes, didnt even realize that was the spikeless version haha.  They fit my foot pretty well, but I also have small feet  (8.5) 

30 - 40 minutes easy, according to schedule.

burgalurg - the longer you can continue a consistent running schedule, the better off you'll be when you start your build-up proper.  I think you already have the idea with your own suggestion that you hold at about a 10 mile long run up until just before that point with a slow increase over the last two or three weeks before the program starts.  I would suggest one small change though.  Instead of doing 10, 11, 12 and then launching into the 13 for the first week of the program, try starting a week earlier and doing 10, 11, 12, 8 or something like that.  No doubt your program will have a similar pattern where you increase your long run by 1 or 2 miles a week for 2 or 3 weeks then step down for a week.  And, if you're not already doing it or planning it, I would include at least one tempo or hill session per week as well.  Good luck.

13 miles for me today.  Finally a great run (slightly cooler).  I'm scheduled to do it again tomorrow.  I like to start the week with a 2-day marathon.

happy Running!

so today I had my first cross country meet at a relatively tough course.  First mile split was 5:41 and two mile time was 11:56.  At this point its just me and two other teamates and no one is in sight, probably around 2 mins behind us.  So we decided to take it slow the last mile because we have a big meet on friday and we wanna tackle that course fresh since its flat.  So I ended up placing 3rd with 2 teamates ahead my a few seconds.  Ran 19:19 and barely tired at the finish.  Now im pumped for friday, wanna go around 18:20's-30's and ill be happy.

chiggy's right. My goal isn't to enjoy running in itself, it is to enjoy the rewards that I get from running a good race (self satisfaction, external recognition, knowing I did all I could). Given this isn't is the goal for 99% of the running population, so I understand your objection. People say the destination is nothing if you don't enjoy the journey, but I think otherwise. When I run the race I know I'm capable of running it will make all of the hard work worth it, otherwise the hard work is for nil.

I don't endorse this type of view for many for obvious reasons. Pretty much all running literature will tell you NOT take this kind of view either, but for me, it works. I stay motivated to train and I know I'll reap the rewards when the time is right.

For what its worth though, that run was just an easy run. I ran five easy miles and then picked up the pace to around what I consider my aerobic threshold, the pace itself didn't matter so much, I just wanted to get in an effort at a higher percentage of my aerobic zone to see how it felt...and I gotta say it felt great.

Anyway, congrats to Bonzi and Steve on their fine races.

12 easy miles for me today, tomorrow I think I am gonna head over to the track and do a workout

I ran 4 miles today...off only 4 hours of sleep...imagine if i got more rest..

this was my first day increasing distance......and i ran it faster than my goal pace..

I also bought new running sneakers today after having my first gait analysis.......i can't wait to break them in! 

10 400m repeats today with 2-3min breaks in between each.  Splits 73,74,75,75,74,74,75,74,66,67  Last two are always the fastest because its a tradition we make two teams and do a relay for the last two.  Then after we did a quick 25 min plyometric (or however you spell it).  Tomorrows a 9-10 mile run, then an easy run thursday and then a big meet on friday.

5x1 mile repeats on the track 4:50, 4:53, 4:58, 5:00, 4:52 with 2:00-2:30 rest in between

On the 3rd and 4th ones I just kind of settled into a comfortable pace, which I guess is both good and bad. If 4:58-5:00 is comfortable then thats good, but its also bad because it wasn't serving the purpose of the workout. Oh well, I felt great.

exk1w1...that is great advice...I'm definitely going to take it!

Went for a three mile hike with my family today.  I wanted to run, but my need for some family time took me over.  My husband has been working nights for the past month and I never see him...I had to take advantage of the fact that he was awake during the day today.

I am definitely enjoying running, but obviously it is not my life. I've got too much else going on in that department. The plan was to run around 9 or so miles on Saturday. Between delivering my daughter to work the invitation volleyball tournament and the time that my wife and I had to be there to help out in the consession stand, I didn't have enough time. Ended up running just over 6 1/2 miles just under an hour at an 8:50 pace. It felt really good, and I could have gone on much further, but there just wasn't the time.

Then after the excitement of strong winds on Sunday, I just couldn't get up to run on Monday morning. Or Tuesday morning. Finally dragged myself out of bed to run today (Wednesday). Left the poor dog behind. I usually walk him first before running, but that tacks on 30 minutes to my overall time, and I just didn't get up early enough to do that today. I'm glad I finally got back on the road. Ran just over 4 miles in 34 minutes. Will plan on running a tempo run tomorrow. I know I'm not as fast as most of you here, but I can still count the number of races that I've participated in on one hand. I am starting to work on that other hand tho ....