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

Ran a 5k MP this morning in all my marathon gear.  The new underpants rule!  I felt decent and have shaken out the heavy legs from my previous run.  

I'm finding it hard to think about anything but Sunday.  I got my bib/registration card with all the other stuff in the post today, which makes it all quite real.  Not too sure what the weather is going to do on Sunday in Zurich- it's given out overcast with a temp of 18c to date.  I like the overcast bit but would like the temp to be a bit lower.  Oh well, it's nothing I can control.  

Put my ballot in for London 2009 last night.  I got rejected last year but hope to be luckier this time.  Find out in the autumn. 

Happy running all.  

5 mile recovery run that turned into a speed workout.  I felt really good today.  So, I pushed a little harder for my recovery run.  5miles in a 8:22 pace.  Feels great now that spring has finally started here in New England.

 

wowwie. 5 mile recovery.... 5 miles seems like sooo far to me right now!! i did 2.18 miles with jog/walk intervals. Did a nice stretch afterwards and I feel good. On my way to becoming a runner!! =) You guys are an inspiration to keep going. Thanks!

Chiggyxc, I'd be stoked with those times!!! 

Aldira88, welcome, and take it one run at a time. It will come to you, trust me. In October, I couldn't run a mile straight, and now, I am finishing 10.5 milers with energy to spare.

 runninggirl33, You will love Big Sur, Hopefully it is clear, as there is some beautiful scenery, though the fog has a certain romance to it. I loved my time living there.

As for me, I started my training program today (25 weeks, 5 days to go, not that I'm counting). My daily mileage dropped a ton, but I'm running almost every day between now and then. 3.38 miles today. It was supposed to be easy, but I pushed a little, finished in 27:53. I started off pretty quick, but was able to maintain for about the first half. Then my shins started screaming and I slowed down a bit on the second half. This is the first time I have had shin issues since I started running again. Iced them down, took some ibuprofen, and rubbed them with Biofreeze. 4 miles tomorrow. 

 

MarathonBroado, westconn, and everyone else with upcoming races, Good luck, Sounds like you are all well prepared. Keep us up to date on your results, we'll be thinking of you (man, to qualify for Boston..... maybe someday....)

 PS, did everyone hear about London? Ryan Hall is my hero! I'd struggle to run a half in the time he ran the full show on Sunday!!! Third best US marathon time ever!!! Go Ryan!!! And three under 2:06!!! Awesome!!!

Got out today,  the back is feeling good.  I had no pain, and,  seeing as to how some people on another thread were advocating it,  went out with only a minor stretch this morning.  Just to really get my legs going a little,  not the full stretch I normally do.  I still do a full warmdown and stretch after,  but someone made the point that it may not beb a great idea to really stretch out cold muscles. It took me a little, tiny bit longer to get going but not enough to make me think it was a bad idea. anyway,  ran my 3.6 in 36 and change,  a bit off my pace when i was running 5 days a week,  but in a week o r two i will be back. great to see all these new faces on here,  keep it up everyone.

d 

So glad to hear everyone is doing so well, MarathonBroado good luck with your London ballot! Aldiara88 welcome and congratulations - I am sure you'll LOVE running!

So this 'course' at my running group ended last night with a 5k prediction run,  I put myself for 29 mins which is what I did in my 5k 'race' a few weeks back, but I was dog tired as I had been up early and working on the water all day (I work as a whale watching guide). But I had a great run and managed 27'37'' which I think puts me at roughly a 9min/mile pace so I am a very happy bunny. More because I came first out of my group and was overtaking folk from the higher level running groups. The next 'course' starts in a couple of weeks so I'll be moving up a group and looking forward to it.

10 k sun run this weekend so I think I'll be nice to my knees and save them for that now!

Have a great week everyone! 

Day 2, beautiful weather!!! 4 more miles, and my shins are still twinge-y (is that a word?) after my run. Is it unusual for shoes to wear out after only about 250 miles? I really haven't upped my mileage at all in a week or so, and can't figure it out. I'd rather not buy new shoes yet (one public service income for a family of four leaves cash a little tight at times), but will if I have to. 3 more miles tomorrow.

I gotta get a hold of these magic underpants? MB what are they called.

Congrats on the sub 4.00min gfinkelde...

Did a 12km hill run last night to try and get some power in my legs. This is a hilly area. I couldn't even manage marathon pace. Must have been a good workout (well that is how I am planning to see it).

Looking forward to some yoga today, and fartlek on friday...

LexB - congrats on the promotion to the next running group. You have your new goal now. sub 25mins for the 5 km..!! go for it.

 

Started riding to work today so will be interested to see how it affects my running. It is only 20km but it is quicker than driving and catching the train.

My regular session after work was an extended warm up on the normal. We ran quite fast (4.5km in about 20), and then we did an ab work out. I am dead!!! Must improve my core strength. It was only 25 minutes iof various little drills but it was a killer. Ride home was good

Marathonbroad and westconn - best of luck on the weekend. I really look forward to your reports. It has been great reading your sessios leading up to the big race, I am sure you guys will both run a great race.

Exkiwi - dont think I will be doing 2 laps that quick, especially as your time trials are extended laps. By the way mate, I was a postie during my 2 years living in London, so am happy to be called a postie again!!!

Lex B - tremendous improvement in a short time. Your first marathon is not far away!!!

runninggirl33 - thanks for mentioning those running skirts. I'll definitely check those out. =)

 MarathonBroado & Westconn - good luck on your upcoming races!!

Thanks everyone for the warm welcome - i look forward to checking your posts every day. I took yesterday off, but will be running after work today. Have a wonderful day!

Took the dog for my run day.  It was going to be a 5 miler, but turned into 1-1/2 miler.  Poor girl hasn't been out running for about 5 months.  It's 74degrees right now here in VT.  Didn't want to hurt her too bad first day out.  I feel pretty good.  Probably won't attempt to do a 5 miler tonight.  Just do some weight training instead.  I have a 4 miler easy jog on the training schedule for tomorrow anyway.  I'll turn that into a hard tempo run instead.

   Welcome to the group Aldiara88; like Dan said "just take it one run at a time".  I just started running last May so I'm coming up on my 1st full year of running seriously.  Ran my 1st 1/2 marathon this past Sept.  Try signing up for a race 5k, 10k, or 1/2 marathon that's scheduled for the fall.  It will give you a goal and reason to run.  Also try using Runner's World SmartCoach to help you train for any race.  I don't run races to win; just to finish.

 Safe running everyone.

Nahtus: Thanks for the welcome! I'm stoked about running and getting in shape and will be running the Chicago Distance 1/2 marathon in August. Definitely not in it to win it. I just want my penguin finisher medal!!! =) runninggirl33: those skirts are awesome!! I ordered one and can't wait to get it! Did 2.37 miles this afternoon with my dog, Lucien. Decided to move on to week 2 of the couch to 5k podcasts - intervals of 90sec running/2min walking. It was a good burn and my cool down stretch felt fabulous. =)

Looking forward to some race reports...

Eased gently back into it this morning.  Very easy three miles with a 30s walking break every 1/2 mile.  Okay so far, but still there is a feeling that all is not completely right.  Could it be a stress fracture on the heel spur?  Hope not.

Lex B, with your running going so well, a 1/2 marathon later this year is not totally out of the question.  Excercise some caution however.  I would want to be sure you had at least 6 continuous months of regular running behind you, with at least 6 - 8 weeks of 60 - 70km per week as well.  Included in those weeks should be three or four long runs of at least 1.5 to 2 hrs.  Don't try and build your milage up too fast though, that's a surefire way to get injured.  Don't increase total weekly distance by more than 10% of your previous week and don't increase the length of your long run by more than 10% per week.  With that in mind, there is no reason at all why you couldn't be running a 1/2 marathon before Christmas!  There is a wealth of information around on the best way to go about training for the distance so search some of it out and most importantly, enjoy yourself.

Hi, Runninggirl33, I just found this site yesterday and read your comment about the running skirts. I went online and ordered one! It's getting hot in NYC and I didn't know what I was going to wear as I'm not really fond of shorts. Thank you so, so much!!

Ran a couple of ambling loops through a local park.  While there I discovered that Athletics Victoria (our local state) were holding their first Cross Country event of the season at the Park.  Literally hundreds of runners in attendance.  This is exactly the kind of event I used to participate in for about the last 7 - 8 years in New Zealand before I migrated and I've been hunting for this again since I got here (in late '99).  Found the tent for the nearest club to home, spoke to a couple of folks there and all going well, I'll be back running for a club within a couple of months.  Now I just hope I can sort out my achilles properly.  Off to the doc early next week to try and do just that.

yesterday I ran a 1500m (they didn't receive my entry for the 800m for some reason...probably for the best anyway lol). I was actually running really well, I was on pace for about 4:03-4:05 through 1250m, but then my legs remembered that I am a long distance guy and shut down. I ended up finishing in 4:12, which converts to ~4:29 for a 1600m, which is a HUGE personal best for me. It was kinda cool because the fastest running I have been doing is 67s quarters and then thats what I ended up running in a mile.

today I did a 15 mile long run (its time to start the end of the season taper). I finished it up with 12-15 minutes worth of tempo, it was nice.

next week we go to Hillsdale (62 people broke 15:00 in the 5k last year and 140 or so broke 16:00) and I get to race the 5k. Then the week after that is my conference meet where I get to redeem myself in the 10k after the debacle last week

good luck to all who run Boston on Monday 

25km long run today at 1 minute over marathon pace - was a pretty hilly run all in all...... Felt Ok(ish). tried out a camel back (2L) for the first time. It was ok. but you can feel that you are running with a bit of extra weight. Made me realise how helpful it might be to drop off 3 or 4kg in the next few months.....anything that would lighten the load should help :)...

Just ran my long 8 miler today, 8:55 pace and feeling great.

Dan, I have allergies and I was born with asthma.  I use to self medicate and use the standard Albuterol inhaler and thought that was good enough.  My wife finally forced me, and I'm serious when I say forced me, to go to the doctor.  Well, after that visit I now use Advair, Levalbuterol and Loratadine (Claritin).  I don't have any allergy problems and I'm able to control my breathing better now when I run.  I don't even get any burning in my lungs.  The first two medications are perscriptions, but the last is a better over-the-counter antihisamite than Diaphenhydramine HCI (Benadryl).  

I was told by the doctor that as we age our bodies change.  Some things that didn't bother us when we were younger can have serious effects on us as we age.  The revese also happens.   Hope this helps

Great sun and temps here in the Green Mountains.  Have a great week all 

Yeah, i'm thinkin I could probably make it about 3 laps before either of those two lapped me.

I did 3 run and 1 swim Friday 15 run Saturday and 3 run 1 swim Sunday. I am now cutting the weights out and will probably cut out Friday runs also. Hopefully this will help a bit in getting some more energy into the legs. 

Morning all. Got back from Zurich last night. I'm in pain all over. I finished in 3:19:31. Aside from the last 8k I really enjoyed the marathon. The weather was spot on, no wind off the Zurich sea and it was sunny with patchy cloud. Perfect running conditions. I was gunning for a 3:10 but my legs gave way as we ran back into Zurich city centre. I was walking at 36k. I managed to hobble home as the cramp demons paid an unwelcome visit and I had a massive stitch on my right side. The tram tracks and cobble stoned streets didn't help matters either. Overall though it's a really decent course. You get to see the Alps running out of Zurich, which is quite the view. My race plan was to run with the 3:15 pacer for the first 18/20k and try and kick on from there, which I did and felt great but obviously I'm not as fit as one should be to run this quickly! I tried to push it at 32k but by 34k I was starting to hurt big time. I knew it was all over when a clown wearing a bright orange wig passed me with ease :-) I had a positive split of 8 and bit mins 1:35 & 1:43 on the back half. The organisation is impeccable from the expo to post race. They even organise a coach to take you from your hotel to the starting line. I'd definitely like to run it again one day. It's a beautiful city and I can only see the marathon getting bigger and bigger. Overall I'm satisfied with my time considering I have a Gilmore hernia and was able to run 6 and bit mins faster than my last marathon. Plus, raised some decent lolly for Cancer Research UK. I'm taking some time off to rest and get my hernia sorted out. I hope to be up and about again in June. Berlin is next in the autumn. Happy running all.

Hey MarathonBroado.  Thanks for the report.  I've been hanging out waiting for it.  I know only too well the demons that haunt you around that 30 - 32k mark.  You've bettered my best ever time by close to 5minutes (3:24:10).  Your splits were not too different so you've held pace pretty well; you haven't died absolutely and that bodes well for future runs.  It hurts when people seemingly cruise past in those latter stages though...  A PB is never something to be sneezed at either.  Excellent.  And already looking forward to the next one!  If I remember correctly, someone else here is looking at running Berlin.  Is that the one on Oct 12 or is that Chicago?

Okay, I ran again this morning and got in 8 miles, again feeling pretty good.  Saw the physio and got some massage and ultrasound and the prognosis is good.  Should be running properly by this time next week.

aldiara88, good on you.

laurajeffery, welcome to the world of running.  There's always plenty of runners sharing experiences and stories here and tons of encouragement.  If you are still pretty new to running, I'd probably hold off on doing too many miles in this last week before your first half.  You won't get any endurance benefit from it this late in the stage and are more likely to do yourself an injury.  If you've done 10 milers before, then sure, do 10 tonight but I wouldn't push for a longer run, and I wouldn't try and run too fast either.  And yes, I'd make this the last long one before the weekend.  Whatever you decide to do tonight though, have fun at your 1/2!

MarathonBroado - bloody good effort in Zurich! Congrats!  It sounds like a nice race. - You are building up quite some good race experince. I can promise you I won't be running past you in any clown suits in Berlin this year.

btw: You still haven't told us blokes about these super running jocks?!!? What are they called. Where do you get them?

ex-k1w1 - sounds like you are getting back on track. I reckon AUS has the world best physios. I am actually back in Melbourne visiting family in a couple of weeks. Haven't been home since Xmas/new year 2005/2006. Crazy...!!...I think I'll drive into town on one of those days and do a run/swim combination at Albert park. I can recommend it. The track around the lake (F1 track!!) is great, and the pool is sensational....

Aldiara88 - I reckon you are gonna be running a half marathon like laurajefferyin no time...you just have to stick with it...!

Anyway - something about me - I think I have landed on a  slightly modified form of the Hal Higdons intermediate II as my official training plan. (Just adding in a tempo run/fartlek for fun) instead of just a "normal run", and cut out the odd easy run to replace with cross training cycling (or rowing if it rains)....

Way to go Broado-you're an inspiration to all of us.  Did my 3.6 today and pushed it(for me, anyway, after my back injury). Got in under 34 minutes for te first time in a while.  Can't wait for the 10k in cp next month,  and would like to invite everyone in nyc to run in the idney health 4 mile may17. Since kidney health, and,  y extension, blood pressure, is why i began running,  i was hoping to get asa many people out and running for our cause. while its not a big killer,  it affects a ton of people,  and money is always needed for more research. anyway,  thats my soapbox for the day. beb well.

d 

Wow….I don’t know where to start about reviewing Boston.  I can go right to my time.  I finished in 3:23:41.  I’m happy that I beat my previous marathon time by two minutes…….but was gunning to get closer to the 3:17 – 3:19 range.  I successfully stuck to my strategy of running ~ 7:30 pace for the first 14 miles.  My plan was then to go easy through the hills in miles 15-21…..and then see if I can turn on the kick for the final 5 miles.  Unfortunately my quads were burning after mile 15 and then my calf muscles were periodically cramping as I passed heartbreak hill (mile 21).  The course had done its damage and I had nothing left to enter a kick for the final five miles.  That said, I’m happy to finally reverse the trend of turning in slower times.  I will look at it as the start of a new trend.

Conditions were OK.   It started off at 48 degrees in Hopkinton with clouds and fog.  The weather report told us the clouds would hang around for the first two hours of the race (which would have been nice)…..and then the sun would pop out.   Unfortunately the fog burned off just as we started and the sun came out at mile 2 and pounded down throughout the rest of the race.  The temps  climbed up to 62.…..which when combined with the bright sun was rough for those (like me) who had not run long distances in those conditions for six months.

The crowds were UNBELIEVABLE.  I can honestly say if I had run a much smaller marathon with smaller crowds, I would have finished  5 – 8 minutes slower than my final time.  At times the people were 10-12 deep on BOTH SIDES!   You will never hear more cow bells in one place!

The course is very difficult in a deceptive way.   The first 10 miles is mostly downhill…..not a significant slope….but enough to bit-by-bit knock away at your quads.  I was actually relieved to hit the uphills in miles 15 – 21 because you can work different muscles……but with each ascent came a descent…and the quads would get shredded again.  Then when you finally hit the top of the last major hill (Heartbreak Hill) you think you are home free….but the last 5 miles is all downhill and, alas,  you have no quads left.

I trained for the hills, however I think to train for this race properly you need to do A LOT of DOWNhill speed work.  I was more focused on uphill training….live and learn.

So where do I go from here?  My immediate plan is to rest for about a month.  I’ll pick a few 10Ks and half marathons to run in the June – Sept time frame.   I’ll also select a marathon for the Oct/Nov time frame.  New York would be nice.  Meanwhile, as I rest, if you don’t mind I will sit back and live vicariously through your achievements. 

Great job westconn. That is a time I will be aiming for later this year, but it sounds like the course is a killer.

Nahtus. I went from never having run 10km to a marathon in 9 months. Dont know if that was too much too early, but I was reasonably sensible about it, and I didnt suffer after the soreness wore off. This year I will be much better prepared.