Author Topic: On your mark.. get set... 2019 Runners Thread  (Read 28199 times)

Better Change

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #450 on: August 25, 2019, 02:41:50 PM »
I am thinking of signing up for a fast and flat marathon early next year with hopes of... running fast.

Not sure I can BQ. My age/gender the time is 3:45 and they accepted 3:40 last year. That's pretty fast IMO.

I've only run one marathon before. I ran 4:08 at Big Sur a couple years back. I figure I can shave off at least 10 minutes for the elevation of that course (for those of you who don't know it has a 2 mile long hill, and many others). That leaves me with ~15 minutes to improve. Which I think I can do. Possibly. My 13.1 PR is 1:49. So in theory, just have to do that twice and I'm golden. :D
 
Would love any thoughts/tips/suggestions from those who have been there. I need to pick a plan- last time I did a modified Hal Higdon with extra runs and averaged around 35-40 miles a week. I know I need to bump that up and incorporate more speed work than I did last time. Thinking of Hansens this year. Also contemplating getting a coach- though I've never used one for any of my athletic endeavors before.


BQs take commitment and consistency.  And for most of us who aren't naturally gifted runners or haven't been athletic since we were kids, we have to run a lot.  Probably quite a bit more than 35-40 miles per week.  Hansons will get you into the upper 50s or low 60s (depending on beginner vs. advanced); it's a solid plan.  I BQed with it, and my running buddy dropped 7 minutes off her PR to BQ as well.  It was the breakthrough she finally needed.  I don't think a coach is necessary, but if it helps motivate you, then that's fine.  Just don't get discouraged if it takes you a few cycles to get there - that's just how hard it is.  Good luck!  I get to register on September 13th, and I'm excited!  :-D

marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #451 on: August 25, 2019, 03:12:50 PM »
Awesome work on the half @marty998 !! Thatís a fantastic time. I feel like you should be able to hit your marathon goal no problem.

I had my first 10 mile run today, and it was also my first time being caught in a down pour. At about 6 miles in it changed from around a 100 degree heat index to 80 degrees, wind, and very heavy rain. Wow was this an amazing thing. The cooler weather was a huge boost and was eye opening for what I can expect for when it ďactuallyĒ starts cooling down. I probably havenít ran below a 90 degree heat index since around May.

I ended the run with an average pace of 9:51/mile, with my 10th mile being ran at 8:25.

Nope nope, nope. There are definitely no problems in a marathon! Because you're out there for so long your mind starts playing tricks on you. It's a test of mental strength as well as physical. I figure I need to accept that there will be trouble somewhere along the way (muscle cramps, sore spots on feet, gels that won't open because of sweaty hands etc).

You've done well there to get up to a 10 mile distance. Especially to keep going in the middle of a downpour.

daffodil2001

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #452 on: August 26, 2019, 06:29:11 AM »
I finished my half marathon without injury, and managed to finish about nine minutes faster than my previous half marathon that I ran after injuring myself during training. Iím hoping to run another half in October, but my fall travel schedule for work hasnít been set yet.

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #453 on: August 26, 2019, 02:11:18 PM »
Running morale is low. Today was an 8 long run on the way to a half marathon in a training group. I'm by far the slowest...haven't run in a couple of years after breaking my big toe (took 6 months to walk without a lot of pain after the injury so I was out for a year).

I'm just trotting along...about 15 minute miles. The next slowest pace group is 12 minute miles. I don't handle the heat well so I have to take walk breaks to cool/avoid overheating even when it's only in the low 60s Fahrenheit. Sigh...I feel like I'm never going to be a real runner.
So.  You ARE a real runner.  Do you run?  Then you are a real runner.

You may never run a marathon.  You are a real runner.
You may always have to take walk breaks.  You are a real runner.
You may work yourself "up" to never taking walk breaks and still never break 12 minute miles.  You are a real runner.

Do you run?  You are a real runner.

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #454 on: August 26, 2019, 02:29:45 PM »
Awesome work on the half @marty998 !! Thatís a fantastic time. I feel like you should be able to hit your marathon goal no problem.

I had my first 10 mile run today, and it was also my first time being caught in a down pour. At about 6 miles in it changed from around a 100 degree heat index to 80 degrees, wind, and very heavy rain. Wow was this an amazing thing. The cooler weather was a huge boost and was eye opening for what I can expect for when it ďactuallyĒ starts cooling down. I probably havenít ran below a 90 degree heat index since around May.

I ended the run with an average pace of 9:51/mile, with my 10th mile being ran at 8:25.

Nope nope, nope. There are definitely no problems in a marathon! Because you're out there for so long your mind starts playing tricks on you. It's a test of mental strength as well as physical. I figure I need to accept that there will be trouble somewhere along the way (muscle cramps, sore spots on feet, gels that won't open because of sweaty hands etc).

You've done well there to get up to a 10 mile distance. Especially to keep going in the middle of a downpour.

This is my downfall in general.

Quote
BQs take commitment and consistency.  And for most of us who aren't naturally gifted runners or haven't been athletic since we were kids, we have to run a lot.  Probably quite a bit more than 35-40 miles per week.  Hansons will get you into the upper 50s or low 60s (depending on beginner vs. advanced); it's a solid plan.  I BQed with it, and my running buddy dropped 7 minutes off her PR to BQ as well.  It was the breakthrough she finally needed.  I don't think a coach is necessary, but if it helps motivate you, then that's fine.  Just don't get discouraged if it takes you a few cycles to get there - that's just how hard it is.  Good luck!  I get to register on September 13th, and I'm excited!  :-D

I feel like for many people who aren't naturally gifted, lots of things take commitment and many cycles.

I'm just trying to break 1 hour for a 10k.  I hit 1:01:38 last year, but that was pre-injury.  I've got a training plan, and a running coach, but the "test" 10k's that I've run the last two months have been 1:06:20 (by the watch) and 1:04:30-ish (by the watch, and 1:05:20 by the race clock).

So...I'm at the age and speed and fitness level that this is likely going to take at least a few months to get there (last year's 1:01:38 was right after an all uphill half).  I have to carefully craft my workouts for speed and endurance.  I have to carefully craft my fueling and hydration.  I have to carefully craft my recovering/ stretching/ foam rolling.  And right now, I'm not exactly sure I have the drive, or the attention span, for another 3-4 months of this.

I've got friends a few years younger than me that trained for a few years to get a sub-2:00 half marathon (also women).  I have a friend in her 50's who has been doing ultras and tried many different training programs to improve her speed.  Now her long "easy" runs are 10:30, which is super.  (She's been getting 2nd/3rd at many of her 30 milers.)

It kind of depends on how far you have to go, to see if you'll get there. 

EuroGap

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #455 on: August 27, 2019, 03:49:55 AM »
What a great thread! It's certainly inspiring reading about everyones goals and challenges, and a good reminder of the value of process (which is almost always the actual goal anyway). I've been looking for a thread to post in for accountability, and this fits perfectly.

So I've been running on and off for several years, and every now and then get some stupid idea that I should do something amazing. This summer I went for it and ran my first ultra (52k, 3000m+ ascent/descent) which actually turned out to be quite fun (type 2), and set me up for further aspirations. I'll certainly run some more ultras in the future, perhaps a bit longer, but for now I feel I need to step down a bit to avoid injury and burnout. This fall I want to incorporate some more consistency into my regular weeks, in order to build a more solid base, get my muscles/tendons/joints more conditioned and hopefully improve both my aerobic and top end speed.

I'm aiming for a sub-40 minute 10k, which will be my primary goal. I'd also like to do 20k+ long runs out on the beautiful trails we have here, not as a means to an end but as an end in itself.

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #456 on: August 27, 2019, 10:19:48 AM »
Today's win - 5.6 miles on a Tuesday morning when husband is traveling!

Sure, my coach had me down for 1 hr 20 min (20 min warm up, 40 minutes of 800m repeats with 1 min rest, and 20 min cool down).

I just couldn't swing the 20 min cool down + drills with my schedule (gotta get the kids to school!), but I'm pretty sure 5.6 miles is the longest mid-week run I've ever done in my life?

ginjaninja

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #457 on: August 27, 2019, 11:59:20 AM »
How did you find a running coach??  Do you find value in having one?  What are the best things you have gotten out of it?  I have considered looking for one because I think it could help me get better at running.

I am going to wait until October before any more life changes so that gives me plenty of time to find one I like.

Fru-Gal

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #458 on: August 27, 2019, 12:36:22 PM »
I too have wanted to find a coach, but for speed training (masters track) instead of distance running. Have scoured all the right places (best local running stores, local running teams, USATF lists for my area, but found no one (for adults). I guess that leaves checking our community college and/or putting an ad on Craigslist.

dblaace

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #459 on: August 27, 2019, 06:52:53 PM »
I too have wanted to find a coach, but for speed training (masters track) instead of distance running. Have scoured all the right places (best local running stores, local running teams, USATF lists for my area, but found no one (for adults). I guess that leaves checking our community college and/or putting an ad on Craigslist.

There are a lot of online coaches and sites out there some more personal than others. I got free training at this site when I ran MCM in 2017. https://runcoach.com/ It was pretty generic but it did adapt to the paces you run.

I'd love to get into master track more.

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #460 on: August 28, 2019, 10:54:50 AM »
How did you find a running coach??  Do you find value in having one?  What are the best things you have gotten out of it?  I have considered looking for one because I think it could help me get better at running.

I am going to wait until October before any more life changes so that gives me plenty of time to find one I like.
I've had a couple of coaches, this one the first formal coach.  There are several in town.  I first learned about them through group training programs.  (Training for a specific race or goal.)

So, in this case, I found her because I decided to train for a half marathon that was all uphill. I  really like working out in a group and knew I wouldn't do it on my own.

I used this method for 2 years, but this year made the switch to private coaching because I like her method.

What I like -
- I get information about form, drills, and how to deal with injury
- I get programmed workouts, occasionally with speed goals as I'm trying to get faster.  Most of the workouts come with more general instructions like "10k pace" or "6/10" but sometimes I get "you should aim for 9:00 mile for your 400m repeats".
- If I'm paying for it, I use it.

To be honest, I would never even attempt 1 to 1.5 hour runs on a weekday without it - and we've worked up to that.  So, she adjusts my workouts to my needs - when I was sick, I took it easy.  She's got me working on endurance by having me run an hour and THEN put in 15 hard minutes at the end (specifically geared to my 10k goal).

She recently trained a guy we know to run his first half and qualify for Boston.  Now, he's super young and fit anyway (his first half he ran in 1:29).  But she can handle all different goals.


@Fru-Gal
I agree it may make sense to look for different coaches depending on your goal.  One of my kid's friends recently got certified to be a running coach.  She did track in college and is actually nationally ranked in masters track for the 200, 400 and 800m.  Travels internationally to compete and has a couple of American records.  She's 55.

BookValue

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #461 on: August 29, 2019, 09:10:19 AM »
Slight change in plans for me. My company is sponsoring a local race, so I received free entry to their half marathon (who can pass that up?). It's a bit hilly but looks like a nice race.

So in 2 weeks I'm racing a 5k, then 2 weeks after that is the free half, then 3 weeks after that is another half. As long as I take it easy between the half races I think I'll be OK.

My plantar fasciitis got pretty bad a couple weeks ago (fine during a run, only hurts in the morning and after a run), so I cut down the running. Doing about 20 miles a week with another 2 hours of CT, and replaced intervals with half pace tempo's. Seems to help. Tried getting an insert to support my arches, but that actually made the pain worse. Going to hit up the running store this week to try on some zero drop shoes, since going barefoot alleviates the pain somewhat. I know this is opposite of what's supposed to help, but I figure it's worth a shot.

marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #462 on: September 01, 2019, 03:34:29 PM »
Slight change in plans for me. My company is sponsoring a local race, so I received free entry to their half marathon (who can pass that up?). It's a bit hilly but looks like a nice race.

So in 2 weeks I'm racing a 5k, then 2 weeks after that is the free half, then 3 weeks after that is another half. As long as I take it easy between the half races I think I'll be OK.

My plantar fasciitis got pretty bad a couple weeks ago (fine during a run, only hurts in the morning and after a run), so I cut down the running. Doing about 20 miles a week with another 2 hours of CT, and replaced intervals with half pace tempo's. Seems to help. Tried getting an insert to support my arches, but that actually made the pain worse. Going to hit up the running store this week to try on some zero drop shoes, since going barefoot alleviates the pain somewhat. I know this is opposite of what's supposed to help, but I figure it's worth a shot.

If it were two weeks between the HMs you might have a problem, but 3 weeks should be ok. Maybe take it a little easier in the first HM just so you're sure you get through it without too many aches and pains.

Yesterday I completed my final Long run before my marathon in 2 weeks time - 32.5km (20.2 miles in your money). Took me 3:13 and the legs were feeling it in the last 2km or so.

It does mean I should be able to do 4:10-4:15. I've thrown out the 4:00 goal - I'm sure that is not feasible now.

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #463 on: September 02, 2019, 10:23:16 AM »
I ordered a brooks running jacket last week from the brooks store and it ended up being out of stock. In turn, they gave me a 25% discount for my next entire purchase. Since my shoes rarely go on sale (Brooks Ghost) Iíll be stocking up on a few different pairs. Likely a couple pairs of brooks ghost 12ís to alternate between, then a pair of the waterproof gtx for rain days.

I replaced my last pair of brooks ghost 11 after 470 miles. Iíd say around 70% of those miles were treadmill miles. My current brooks 11 have 270 miles and are more worn than my last pair. They are also feeling pretty stiff and unfortunately seem ready to replace. When I put on a new pair Iíll have to see if they feel noticeably different or if I can keep putting miles on my existing shoes.

Epor

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #464 on: September 02, 2019, 02:45:55 PM »
Progress tracking:

Run (Goal: jog 25 min non-stop for 2weeks)
Check! Just missed 2 days last month (vacation) and have been jogging 25min since mid-August. New goal: jog 30 min non-stop at least 10 days.

W: (Goal 77kg/170lbs).
Failed: 78kg/172lbs this morning, not quite there yet - should reach it by Oct 1st.

BookValue

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #465 on: September 03, 2019, 06:23:40 AM »
Yesterday I completed my final Long run before my marathon in 2 weeks time - 32.5km (20.2 miles in your money). Took me 3:13 and the legs were feeling it in the last 2km or so.

It does mean I should be able to do 4:10-4:15. I've thrown out the 4:00 goal - I'm sure that is not feasible now.

Was this a tempo run? I'm curious because my long runs are about a 90 second slower pace than my half marathon race pace. Your times above should allow you to break 4 hours.

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #466 on: September 03, 2019, 03:38:47 PM »
I ordered a brooks running jacket last week from the brooks store and it ended up being out of stock. In turn, they gave me a 25% discount for my next entire purchase. Since my shoes rarely go on sale (Brooks Ghost) Iíll be stocking up on a few different pairs. Likely a couple pairs of brooks ghost 12ís to alternate between, then a pair of the waterproof gtx for rain days.

I replaced my last pair of brooks ghost 11 after 470 miles. Iíd say around 70% of those miles were treadmill miles. My current brooks 11 have 270 miles and are more worn than my last pair. They are also feeling pretty stiff and unfortunately seem ready to replace. When I put on a new pair Iíll have to see if they feel noticeably different or if I can keep putting miles on my existing shoes.
I like the Brooks Ghost.

I'm hard on shoes in general.  It's rare for me to get to 300 miles on a pair.  I recently switched from Brooks to Altras.  I'm on week 3, we'll see how they go.  It's nice to have room for my toes...no blisters.

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #467 on: September 03, 2019, 05:12:53 PM »
I ordered a brooks running jacket last week from the brooks store and it ended up being out of stock. In turn, they gave me a 25% discount for my next entire purchase. Since my shoes rarely go on sale (Brooks Ghost) Iíll be stocking up on a few different pairs. Likely a couple pairs of brooks ghost 12ís to alternate between, then a pair of the waterproof gtx for rain days.

I replaced my last pair of brooks ghost 11 after 470 miles. Iíd say around 70% of those miles were treadmill miles. My current brooks 11 have 270 miles and are more worn than my last pair. They are also feeling pretty stiff and unfortunately seem ready to replace. When I put on a new pair Iíll have to see if they feel noticeably different or if I can keep putting miles on my existing shoes.
I like the Brooks Ghost.

I'm hard on shoes in general.  It's rare for me to get to 300 miles on a pair.  I recently switched from Brooks to Altras.  I'm on week 3, we'll see how they go.  It's nice to have room for my toes...no blisters.

I havenít heard of Altras, Iíll have to take a look.

So yesterday I went to the running store and actually left with a pair of Hoka Clifton shoes. They are incredibly padded and I have decided that those are going to be used solely for my long run days (typically Sundays) I did wear them for todays 5 miler and will wear them for all my runs for the next week or two until my replacement Brooks come in, which Iíll use for all my ďotherĒ runs.

On a nutrition note, my wife and I are very peculiar about our meals, counting calories, macros, etc. We have decided to swap out our first meal of the day (and removing a piece of fruit) and implementing a new shake. Itís basically a combination of ingredients I have found suggested by Dr. Rhonda Patrick and also by ultramarathon runner Scott Jurek.

I typically eat a little less than twice as much as my wife, so this shake is split between us, I have 2/3 and she has 1/3.

Hereís the ingredients and macro breakdown:

Daily Shake:
* 1 scoop vanilla whey protein     P:24g   F:1g   Carb:3g   Calorie:120
* 1 cup egg whites     P:26g   F:0g   Carb:0g   Calorie:133
* 2 cups almond milk     P:2g   F:5g   Carb:2g   Calorie:60
* 1 banana     P:0g   F:0g   Carb:27g   Calorie:105
* 4 tbsp flax seed     P:6g   F:12g   Carb:8g   Calorie:140
* 3 cup chopped kale leaves     P:9g   F:2g   Carb:8g   Calorie:99
* 2 medium carrots     P:1g   F:0.3g   Carb:11.7g   Calorie:50
* 1 cup blue berries     P:1g   F:1g   Carb:17g   Calorie:70
* 1 cup strawberries     P:0g   F:0g   Carb:13g   Calorie:50
* 4 tsp spirulina powder     P:8g   F:0g   Carb:4g   Calorie:60
* 1/2 cup shelled edamame     P:12g   F:4.5g   Carb:8g   Calorie:120
* 6 tbsp coconut flakes     P:2g   F:20g   Carb:8g   Calorie:226
* 1 tbsp miso paste     P:2g   F:1g   Carb:4g   Calorie:35
* 2 tsp ground Tumeric     P:0g   F:0g   Carb:0.7g   Calorie:17
* 1/2 tsp ground ginger     P:0g   F:0g   Carb:0.7g   Calorie:3

Total--  Protein:93g   Fat:47g   Carb:115g   Calorie:1,288

Trifele

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #468 on: September 05, 2019, 04:48:09 AM »
@use2betrix -- Altras are great, but one thing to know about them is that they are zero-drop shoes (at least the ones my DH and I have are).  If you've never worn zero-drop, you may feel some calf strain at first.  I feel it even going back and forth between my NB Minimus (4 mm drop) and the Altras.  But @mm1970 is right -- they are super comfy -- big toe box.

Haven't updated in a while.  A month ago I unfortunately had an accident with a rather gruesome injury.  I was helping with the construction work at our house, and I dropped a door I was carrying (corner first) onto the top of my thigh.  Massive bruising -- my whole thigh turned black and swelled like a football.  I wasn't able to run for a few weeks, and I'm just now easing back into it.  The hematoma is smaller now, about the size of a goose egg.  Last night I managed to run four miles at a pretty good clip.  The swelling and bruising didn't get any worse from that, so I'm super happy.  Onward!


marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #469 on: September 05, 2019, 07:01:26 AM »
Yesterday I completed my final Long run before my marathon in 2 weeks time - 32.5km (20.2 miles in your money). Took me 3:13 and the legs were feeling it in the last 2km or so.

It does mean I should be able to do 4:10-4:15. I've thrown out the 4:00 goal - I'm sure that is not feasible now.

Was this a tempo run? I'm curious because my long runs are about a 90 second slower pace than my half marathon race pace. Your times above should allow you to break 4 hours.

Call it a dress rehearsal. According to the Jack Daniels running calc, based on my 10km best time I should be able to run a 1:43 half and a 3:35 marathon.

I know I don't have the legs to sustain it over a full distance, because for all of 2019 I've only been averaging 35km a week, whereas a normal marathon training program would be well over 50km a week. Hence the much slower goal time and I fully expect to cramp up between 30-35km...

Quote
A tempo runóalso known as an anaerobic threshold or lactate-threshold runóis a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels' Running Formula.

I wasn't anywhere near anaerobic thresholds, so definitely not a tempo run.... I did the above mentioned long run 1:30/km (2:24/mi) slower than my 5k race pace.

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #470 on: September 05, 2019, 11:32:05 AM »
@marty998 - by not having the legs, do you mean the endurance or general strength? Do you lift weights or do any cross training to help strengthen your legs? I train my legs in the weight room heavily at least once a week and feel it makes a significant difference.

marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #471 on: September 05, 2019, 03:33:01 PM »
@marty998 - by not having the legs, do you mean the endurance or general strength? Do you lift weights or do any cross training to help strengthen your legs? I train my legs in the weight room heavily at least once a week and feel it makes a significant difference.

You tend to get a little tired after 3 hours of exercise. It's simply not being used to running that far.

There was a time when I'd get cramp and couldn't walk properly for days after running a 10k. Then that became 20k. Now that barrier has been pushed to 30. Next year it might be 40.

I don't lift weights - gym fees started getting expensive for how often I used it. A full time job and a long commute limits the amount of time I can do things during the week as well. Lifting if a relatively short explosive exercise, but it's the getting to/from the gym, showers afterwards and all that associated extra time that is the limiting factor.

From the sounds of your post it seems you come at this from the opposite side of the street? Too much time in the gym and looking to find enough time for running? Over here it helps that we have decent weather, can run easily at all times of the year :)

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #472 on: September 05, 2019, 05:08:31 PM »
@marty998 - by not having the legs, do you mean the endurance or general strength? Do you lift weights or do any cross training to help strengthen your legs? I train my legs in the weight room heavily at least once a week and feel it makes a significant difference.

You tend to get a little tired after 3 hours of exercise. It's simply not being used to running that far.

There was a time when I'd get cramp and couldn't walk properly for days after running a 10k. Then that became 20k. Now that barrier has been pushed to 30. Next year it might be 40.

I don't lift weights - gym fees started getting expensive for how often I used it. A full time job and a long commute limits the amount of time I can do things during the week as well. Lifting if a relatively short explosive exercise, but it's the getting to/from the gym, showers afterwards and all that associated extra time that is the limiting factor.

From the sounds of your post it seems you come at this from the opposite side of the street? Too much time in the gym and looking to find enough time for running? Over here it helps that we have decent weather, can run easily at all times of the year :)

I guess my background is largely what caters to the difference. I spent around 3-5 days/wk lifting very heavy from about 14 years old til now (31). About 3-4 years ago I cut down to 3 days/wk. Since I started running last summer, Iíve cut down to closer to 2-3 easier days/wk with 3-5 days/wk running.

Right now, I really like my current routine. Granted, I work around 55-65 hrs most wks. I typically go to the gym every 4-5 days and lift legs hard and then either back/biceps or chest/shoulders/triceps. Then between the gym days, I lift at home 1 day and do whichever muscle group I didnít do at the gym. I have dumbbells that go to 70lbs, a bench, and a pull up bar.

Iím currently running 25 miles/wk, split up into 4 different runs. I plan to keep my mileage where itís at now for the month of September as Iím at my peak since I started running and donít want to push it. Right now Iím on business travel for 3 days in Tennessee and even though we were out til dinner until 10 p.m. last night, I still woke up at 5 a.m. and ran 6 miles before leaving for an audit at 7:15 a.m. I am just really really trying not to get injured right now.. Shin splints, knee, etc.. Iím doing stuff right, but also easing into uncharted territory for myself.

This week my exercise looked like this:
Sunday: 8 miles (easy)
Monday: Gym (legs/chest/shoulder/tris)
Tuesday: 5 miles (harder, 8:15/mile)
Wednesday: Workout at home (back/biís)
Thursday: Run 6.2 miles (easy at 9:18/mile)
Friday: Run 5-6 miles in the morning, when I fly back home weíll hopefully do gym
Saturday: off

The issues that people have, and you mention above, about cramps/not being able to really walk, I have never experienced in regards to muscle soreness. Iíve had injured knees, hips, shins, back, etc. etc. but muscle wise, I donít know that even my hardest runs have ever even left me ďsoreĒ the next day. Right now Iím just limited by 1. The heat (it slows me down but I still run as many miles) 2. My overall cardiovascular endurance. My legs always have plenty left, but my lungs and heart are what run out.

I think we are both on very opposite ends of the spectrum. I have a lot of muscle, which past an extent, is worth than having the extra weight in fat. Fat just weighs you down, muscle actually requires additional oxygen in addition to the weight.

Thereís certainly a happy median. While you donít have to go crazy, if you could fit it in I think youíd benefit from like 1-2 full body workouts a week where you hit everything. You could probably knock it out in 60 minutes if you pushed it.
« Last Edit: September 05, 2019, 08:54:13 PM by use2betrix »

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #473 on: September 06, 2019, 10:03:22 AM »
Does anyone have issues with their feet or toes? On my right foot, on my two toes next to my big toes Iíve been noticing them getting dry and irritated, especially after long runs. I wear good clean socks, good fitting shoes, take my shoes off immediately after running. Any thoughts or suggestions? Itís not a huge issue but itís been off and on for a few months so I want to get ahead of it. With all the heat right now it could be somewhat due to all the excess sweating.

dblaace

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #474 on: September 06, 2019, 11:05:02 AM »
Does anyone have issues with their feet or toes? On my right foot, on my two toes next to my big toes Iíve been noticing them getting dry and irritated, especially after long runs. I wear good clean socks, good fitting shoes, take my shoes off immediately after running. Any thoughts or suggestions? Itís not a huge issue but itís been off and on for a few months so I want to get ahead of it. With all the heat right now it could be somewhat due to all the excess sweating.

I use Trail Toes https://www.trailtoes.com/

BurtMacklin

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #475 on: September 07, 2019, 04:06:47 PM »
I've started running again.. I badly broke my ankle about 5-6 years ago and have a plate. A couple of years ago I was up to about 7 miles. I'd  love to run a half (eyeing one at the end of March), but have to see how my ankle reacts. I ran a half about 20 years ago.. I'm 41.

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #476 on: September 08, 2019, 07:39:34 PM »
So I picked up the Hoka One shoes last Monday and have since put 26 miles on them. This evening I did a 10 mile run and they felt fantastic. They have so much padding which makes things way easier on my knees, hips, etc. 10 miles is my longest run and I easily had a few more comfortably in me. I saw an article today saying that the recent winner of the Leadville 100 was wearing the same brand.

mm1970

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #477 on: September 09, 2019, 02:41:17 PM »
So I picked up the Hoka One shoes last Monday and have since put 26 miles on them. This evening I did a 10 mile run and they felt fantastic. They have so much padding which makes things way easier on my knees, hips, etc. 10 miles is my longest run and I easily had a few more comfortably in me. I saw an article today saying that the recent winner of the Leadville 100 was wearing the same brand.
I've got friends who swear by Hokas.  I see them being sold here like crazy.  They don't fit my feet at all, but they were cushy!

Better Change

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #478 on: September 14, 2019, 09:35:28 AM »
I ran a half this morning that I was pretty ill-prepared for.  It was in the low 70s with humidity in the 90% range....so....a suckfest.  It got pretty bad during the last two miles on a boardwalk exposed to the sun.  I ran hard up until that point and finished in 1:37:03.  Only about 30 seconds off my PR, so not bad given the summer weather.  I've never gotten so nauseated during a race before - I'm going to blame the gross conditions and my lack of long runs lately. 

I registered for Boston yesterday!  I'm -7:06, so hopefully that nets me my spot.  If I get in, I think that will be my last marathon for a long time.  I still aspire to get faster at the shorter stuff. 


use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #479 on: September 14, 2019, 05:06:13 PM »
I ran a half this morning that I was pretty ill-prepared for.  It was in the low 70s with humidity in the 90% range....so....a suckfest.  It got pretty bad during the last two miles on a boardwalk exposed to the sun.  I ran hard up until that point and finished in 1:37:03.  Only about 30 seconds off my PR, so not bad given the summer weather.  I've never gotten so nauseated during a race before - I'm going to blame the gross conditions and my lack of long runs lately. 

I registered for Boston yesterday!  I'm -7:06, so hopefully that nets me my spot.  If I get in, I think that will be my last marathon for a long time.  I still aspire to get faster at the shorter stuff.

Congratulations! What a fantastic time and a huge accomplishment. Iím in a similar climate (though a bit hotter still) and itís really miserable this time of year. Iím ready to run another 5K but Iím really waiting until the lows in the morning at least hover somewhere in the 60ís. Right now itís still upper 70ís at 6 a.m. with 80%+ humidity, so another 10 degrees will go a long ways.

runbikerun

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #480 on: September 15, 2019, 01:36:08 AM »
Club 10k race this morning; four laps of a flat but completely exposed loop. Between my wife's pregnancy, my new job and having to learn to drive, I've been training perhaps twice a week at most. All I'm aiming for is a sub-45 time.

EDIT: 44:31 in the end! Very happy.
« Last Edit: September 15, 2019, 10:21:28 AM by runbikerun »

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #481 on: September 15, 2019, 10:20:47 AM »
Question: What watch/app/etc. do you use for tracking your runs?

I have been using an Apple Watch and as a whole, I would say Iím 90% happy with it. The metrics are fantastic, I have the 4 with cellular, so I have full reception anywhere without my phone. I.e. I can get/make calls, texts, stream Pandora, etc. It works seamlessly in linking with my iPhone for greater metrics.

The only downside is the calibration is slightly off. When I rant an officially measured 5k, the distance on my watch showed 3.19 miles. I.e. the watch seems to be off approximately .03/mile. Not a ton, but over a 10 mile run, .3 makes a pretty substantial difference when running for time. While I can obviously do math in my head and better understand what to expect, in planning for pacing and setting race time goals, it does throw a little more of a mental wrench into things. For my regular running, I just treat it as being accurate, but for race planning, thereís a lot more to consider.

Is this regular across most devices? I donít expect them to all be perfect, but closer would be helpful. I have ďrecalibratedĒ it a couple times in the past with no luck. Itíd be great if there was some sort of manual calibration that could be done on a track. 

RWTL

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #482 on: September 15, 2019, 01:33:40 PM »
Garmin 910xt - Got it as a gift one year.  Love it.  Tracks spot on and gets GPS signal in less than a min.

Better Change

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #483 on: September 15, 2019, 02:04:45 PM »
I have the Garmin Forerunner 230.  It's pretty basic, but it gets the job done.  I don't think you can rely on any sort of GPS-enabled watch to be "accurate."  All that matters is the guy out there measuring the race course with the rolling measuring stick, and he's measuring the shortest distance possible.  So all of the error is in you choosing the tangents - forget your watch.  ;)  Train by time rather than distance, and you'll never be beholden to your watch.  People did manage to run and race before GPS, after all.

For a while, I was running short races with a stopwatch rather than my Garmin.  It forces you to decide what 5k pace is for you on that day.  Guess wrong, and you miss your goal, but at least you don't miss it because you were staring at your watch the whole time and trusting the distance readout. 

marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #484 on: September 15, 2019, 03:16:53 PM »
There's some fantastic times being posted here. Congratulations @Better Change and @runbikerun

Question: What watch/app/etc. do you use for tracking your runs?

I have been using an Apple Watch and as a whole, I would say Iím 90% happy with it. The metrics are fantastic, I have the 4 with cellular, so I have full reception anywhere without my phone. I.e. I can get/make calls, texts, stream Pandora, etc. It works seamlessly in linking with my iPhone for greater metrics.

The only downside is the calibration is slightly off. When I rant an officially measured 5k, the distance on my watch showed 3.19 miles. I.e. the watch seems to be off approximately .03/mile. Not a ton, but over a 10 mile run, .3 makes a pretty substantial difference when running for time. While I can obviously do math in my head and better understand what to expect, in planning for pacing and setting race time goals, it does throw a little more of a mental wrench into things. For my regular running, I just treat it as being accurate, but for race planning, thereís a lot more to consider.

Is this regular across most devices? I donít expect them to all be perfect, but closer would be helpful. I have ďrecalibratedĒ it a couple times in the past with no luck. Itíd be great if there was some sort of manual calibration that could be done on a track.

Apparently my app Runtastic says I ran a 44.42km marathon yesterday. GPS goes a bit funny when there are tall buildings and tunnels around.

I was pretty well bang on my strategy of 5:55-6:00/kms for the first 23k and then had an unfortunate bout of hamstring cramps at 23 and 26km. My race was over then and there, so it was a matter of getting to the end as best as possible without too much damage. Finished in 4:38 which was disappointing, but all things considered there were several times where I could have chucked it in and DNF'd but carried on. Happy with showing a bit of mental toughness.

use2betrix

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #485 on: September 15, 2019, 04:12:50 PM »
@marty998 any event of that type of distance that you complete with no DNF is a win.

How long are your long runs in training for a marathon, or what is standard?

marty998

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Re: On your mark.. get set... 2019 Runners Thread
« Reply #486 on: Today at 02:08:52 AM »
I've never had any cramping in the long runs that I've done at that pace (between 20-30km).

Just one of those unfortunate things that happens. That particular race is difficult because it's not very relaxed at the start.
- It's an hour long train trip into the city at stupid o'clock.
- The bag drop happens a couple of days before, so I'm constantly misremembering where my post-race gear is.
- I had to carry some of the food I wanted to take around which I'm not particularly used to.
- It was a bit warm - saw a lot of people go down with heat stress at various points.

Probably did a bit too much activity on Saturday which meant the legs weren't exactly fresh the next morning. Basically ruined my own race.

One more HM in November and then a long summer off to recover from a big year :)