OT - Running

[stepay]

Will do. I am going to go out the gate pacing at (quick math) at just a HAIR faster than 4:30 /km. I'll let you know how it goes.

 

Cool. Looking forward to the report.

[Phred]

So, i ran the 10 k race a pr of over a minute. 10k - 46:01.

 

Super happy. I beat my last years time in this same race by over 3mins.

 

The race was (according to my gps watch-which I was using to pace myself) 300 meters too long. According to my watch I beat 45 minute 10k. I know that doesn't count, but I am still very happy.

[Phred]

Pics from my run this past weekend. I am the guy in green (#270) - not the guy in the kilt with the long sword (I think it was fake, but I am not sure).

 

http://events.inmysights.ca/eventgallerysearch/16363/270/1/

 

NOTE: there was a 5k run that we joined up with at the end (that started 10 mins after we did) - which is why you see a little girl finishing just behind me - she ran the 5k...

[Joe P]

Cool Phred, thanks for sharing.

 

I am back at Greystone tonight for 4.5 miles of hilly awfulness, then 5k on THE MILL tomorrow (I've been watching MadMen on Netflix), then back to Greystone Thursday, rest Friday, probably with some Chardonnay, then an 8 miler on my trail Saturday. My wife drops me off, takes the kids to the park, and picks me up an hour or so later (if she feels like it, she says ).

 

Regards,

Joe

 

Regards,

Joe

[Phred]

Thanks Joe. I am very happy with my time. I should do more hilly awfulness. I have a couple of hills on my regular routes, but nothing I would call aweful.

 

Hopefully no more t-mill for me this season. It's finally B E A utiful. 26C today and was a great 9 k run at lunch. 42:50.

 

Yesterday was a 6k recovery type of run.

 

 

[justin_havu]

2.5 miles today, in 78° weather! Feeling pretty damn good right now.

[justin_havu]

Ran another 2.5 miles today. Total for this week: 10. Not too shabby for a beginner!

[Phred]

good for you justin!!

 

had a 20km run on saturday where I made a rookie error. I did an out and back - 10k each way.

 

The temp was cool, but not cold. The first 10k I felt like superman, running fast, and feeling full of energy. Experienced runners will no why, and what happened next. I turned around.

 

I was slapped in the face with a crazy cold headwind - and now I am 10k away from home. At around 12 km, it was really getting hard, and cold. I made it, and am proud, but it sucked.

 

[Joe P]

Phred,

Out and backs are hard enough on the psyche without turning around into a headwind! You're stronger for it, though.

 

Justin keep at it.

 

Well I did my 5 miles of hills at the lunatic asylum Thursday night. Had some peanut butter and crackers an hour or so beforehand.

 

Run went well, typical time, but afterwards the peanut butter and crackers wanted to come up. Kept burping.

 

Anyway, went home & did my usual things, ate and went to bed and didn't get out of bed until 10 am Saturday morning. Wiped out by a virus. 36 hours in bed. I won't be at full strength probably until the end of this week. Sucks because I had an 8 miler planned for Saturday!

 

 

 

 

[Iconoclast]

About 10 years ago I was on a trip to Fairbanks AK in the summer. I decided to go on a run through a forested area. Not really out in the boonies but definitely away from roads. Wanted to do an approx 8mi loop back to my hotel. About 6.5 mi into the run I come upon a Mother Moose with her Calf a couple hundred yards ahead of me. This is a dangerous situation and many people have been trampled to death by Mother Moose in this situation. So I just sat back a long ways and waited for them to move off the dirt road I was on. After about 30-40 minutes I realized they weren't going anywhere and I wasn't going to risk trying to pass them. I didn't know how to get back to the hotel except by reversing my route.

 

Turning my 8 mi run into a 13 mi or so run/walk.

[Dave Ferris]

Glad to hear everyone's running is going well.

 

We had a major storm yesterday and I tried to beat it. I headed out to the Santa Monica Mountains area which is about 25 miles from the house. When I got out of my car at the top of Reseda Blvd., the temp was at least 15 degrees cooler then Glendale and the rain was starting to come down. There was a small group of *nuts* , only about 6 of us. My initial plan was to do 10 miles but by the time we hit the main trail in about a mile the rain started intensifying. I reached the first overlook point which is called "the hub" first, about 2.5 miles out. I was freezing my tail off waiting for the others to make it up the hill.. The wind was blowing and the rain was coming down pretty good.

 

At that point, 4 of the 6 decided to turn around. I then thought- well, I drove all the way out here, no way I'm gonna do 10 in this crap, but I'll scale it down to 8. The other runner and I continued on from the hub and after about 2 minutes he said, I'm turning around this is crazy. The footing was really starting get dicey with the mud and we both almost went down on a turn. That 4 mile turnaround all of a sudden seemed pretty far and I said-ok I'm gonna go out a little further to 3 miles and turn around.

 

Coming back, 3 miles seemed like an eternity ! I was running downhill with turns and by this time the trail was almost pure mud, it was a definite exercise in balance and concentration not to fall.. My calves were caked with mud. I looked like one of those crazy "mud run" participants down at Camp Pendelton..

 

Luckily back at the car there was a water fountain were I was able to lift my legs up and "shower" off somewhat-in the pouring rain....

 

Riding back in the car I had the heater up full blast-I had caught a major chill and couldn't warm up. The weird thing was when I got back to Glendale, there was no rain, pavement was completely dry and the sun was even peeking through a little...strange micro-climates here in LA.

 

On one hand it was an adventure, on the other other a waste of time and gas-I could have run 10 miles unobstructed from my house. But then I wouldn't have anything to talk about..

[Phred]

Those two stories make me feel grateful that my only issue was a little bitter cold headwind.

 

I love all of these stories!

[Phred]

26 KM yesterday is some really crazy wind. It was crazy tough, and I went much slower than usual. Happy to have finished it though.

[stepay]

26 KM yesterday is some really crazy wind. It was crazy tough, and I went much slower than usual. Happy to have finished it though.

 

Sorry I did respond sooner, but congrats on that 10k PR! I knew you were in shape enough to do it. Lowering it even further is well within your ability too based on that 21:02 5k or yours.

 

My running is very hit or miss these days (continuing calf problems). I ran a mile on the track the other day with my son (he went 2 miles) in 8:00 (actually a mile...I started at the mile marker, not the 1600 meter mark). I was trying just to do even laps in 2:00 and I did, but it wasn't super easy. I could probably run 6:30 if I went all out, but that's about it. Man that's horrible.

[Phred]

Sorry to hear about your calf problems. I (knock on wood)so far haven't had anything major. A bit of soreness in my knees, but I have had that my whole life. I do hip flexor exercises and that seems to help a little.

 

That 26KM run was a double edged sword in my training. 1) A bummer because it was really hard, and really slow. It felt like I worked extra hard to get less speed. 2) I feel like now, I can do anything. I know I have it in me to finish the 42.2K, I also know that I may not finish it in the time I have planned, but that's ok - there's always next time.

 

I have a 1/2marathon race this weekend (on sunday) in which I am shooting for around 1:40, which would be a PR. We'll see.

 

Then, no more races planned, it's building up mileage (with a 2.5 week taper) until the May 27th Marathon race day.

 

[stepay]

Sorry to hear about your calf problems. I (knock on wood)so far haven't had anything major. A bit of soreness in my knees, but I have had that my whole life. I do hip flexor exercises and that seems to help a little.

 

That 26KM run was a double edged sword in my training. 1) A bummer because it was really hard, and really slow. It felt like I worked extra hard to get less speed. 2) I feel like now, I can do anything. I know I have it in me to finish the 42.2K, I also know that I may not finish it in the time I have planned, but that's ok - there's always next time.

 

I have a 1/2marathon race this weekend (on sunday) in which I am shooting for around 1:40, which would be a PR. We'll see.

 

Then, no more races planned, it's building up mileage (with a 2.5 week taper) until the May 27th Marathon race day.

 

Sounds like you've got a good plan there.

[Dave Ferris]

I have a 1/2marathon race this weekend (on sunday) in which I am shooting for around 1:40, which would be a PR. We'll see.

 

Based on your 46 min. 10K, I was looking at the corresponding Half Marathon time in the "Road Racing for Serious Runners" book by Pete Pfitzinger & Scott Douglas. It says 1:43:17 and Marathon time of 3:38:54..fwiw.

 

When I used to be heavily into racing and being competitive, I found that a lot of the "corresponding tables" different people wrote never matched up for me. I was faster in the shorter distances like 5& 10 K, but couldn't hold the pace in the longer races like the Marathon. Basically I don't think I had the mental toughness to hold pace after mile 20 and gut it out.. My strongest race distance always was the Half for sure.

 

In any case your 16.1 miler will hold you in good stead for all up coming races this season. You'll get that added mental toughness of dealing with the extreme headwind. Don't ever discount those kind of efforts-they are to be filed under "quality runs" ! You're at or approaching the optimum age for distance running/racing. Use each hard effort as a stepping stone to the next race.

 

Don't go out too fast. Find that groove that you feel you can hold for the 13.1. Good luck on Sunday and let us know how it turns out.

[Dave Ferris]

I was trying just to do even laps in 2:00 and I did, but it wasn't super easy. I could probably run 6:30 if I went all out, but that's about it. Man that's horrible.

 

Welcome to my world ..I hate to be the bearer of good news ( ) , but come back in 10 years or so ( you're early to middle 40's ? ). It only gets easier...not. I'm 2 months and 7 days south of 59.

 

Seriously, you just have to take the attitude of it is what it is, I have to be thankful I'm still out here doing it, burning calories/fat, keeping the pipes (colon) clean, getting the heart-rate up and basically staying fit. I tell myself that on every step of every run these days.

[Phred]

Thanks for the words and advice Dave. I have run a 1:41:26 half marathon, and think I can do it faster. The weather was perfect on that day, and the course was really flat, and the end was a long gradual downhill(just when you need it). Pretty perfect conditions, so maybe 1:40 is a tough goal, but I think I can do it.

[stepay]

Yeah, those tables don't work out too well for most people. Gives you an idea, but you can't count on it. Some people are just better at 5,000 meters than they are at the marathon (that would be me). My PR in the 5,000 suggests a time of about 2:26 in the marathon (according to one table I have), and I never did that -- 2:55 was my best.

 

All those tables and calculators are different too.

 

If you go here - http://www.mcmillanrunning.com/index.php/site/calculator

 

...it says a 46:01 10k predicts a 1:42:24 half marathon. It also predicts a 5k that is SLOWER than what Phred has run.

 

Fun to look at, but not terribly accurate.

 

I have a 1/2marathon race this weekend (on sunday) in which I am shooting for around 1:40, which would be a PR. We'll see.

 

Based on your 46 min. 10K, I was looking at the corresponding Half Marathon time in the "Road Racing for Serious Runners" book by Pete Pfitzinger & Scott Douglas. It says 1:43:17 and Marathon time of 3:38:54..fwiw.

 

When I used to be heavily into racing and being competitive, I found that a lot of the "corresponding tables" different people wrote never matched up for me. I was faster in the shorter distances like 5& 10 K, but couldn't hold the pace in the longer races like the Marathon. Basically I don't think I had the mental toughness to hold pace after mile 20 and gut it out.. My strongest race distance always was the Half for sure.

 

In any case your 16.1 miler will hold you in good stead for all up coming races this season. You'll get that added mental toughness of dealing with the extreme headwind. Don't ever discount those kind of efforts-they are to be filed under "quality runs" ! You're at or approaching the optimum age for distance running/racing. Use each hard effort as a stepping stone to the next race.

 

Don't go out too fast. Find that groove that you feel you can hold for the 13.1. Good luck on Sunday and let us know how it turns out.

[stepay]

I was trying just to do even laps in 2:00 and I did, but it wasn't super easy. I could probably run 6:30 if I went all out, but that's about it. Man that's horrible.

 

Welcome to my world ..I hate to be the bearer of good news ( ) , but come back in 10 years or so ( you're early to middle 40's ? ). It only gets easier...not. I'm 2 months and 7 days south of 59.

 

Seriously, you just have to take the attitude of it is what it is, I have to be thankful I'm still out here doing it, burning calories/fat, keeping the pipes (colon) clean, getting the heart-rate up and basically staying fit. I tell myself that on every step of every run these days.

 

I'm 45. I'm pretty sure my regular training days (as far as running goes) are over. It's too bad, because I used to love going for a 12 mile run on a Wednesday evening and then 18-20 on Saturday. Oh well. I've run a LOT of miles in my 45 years. Gonna have to be cross training from here on out...something I don't like as much, but I need to make sure I do.

[Phred]

Half marathon 1:40:20. Thrilled. PB by about a minute.

 

Time to pile on the mileage toward may 27th (Ottawa race weekend Marathon).

[Dave Ferris]

Most excellent !

 

5/27 isn't very far off , especially when you figure in the month's taper plus the recovery from today's hard effort.. Phred, don't increase to more then 10% of your weekly mileage to be safe. Hopefully you've done most of your buildup and long runs by now...

 

I ran my usual 12 mile Descanso/La Canada pavement loop with the gnarly hills. We had a pretty substantial rain on Friday so the trails were still muddy. I've been fighting this sinus infection/cold/ allergies from Hell since 3/3 , so was glad I was able to complete this today.

 

Felt pretty good but definitely got a little tired the last 2. I'm usually able to push the last 3 under 8 minute pace but not today. Could tell I wasn't 100% but I felt fairly strong the first 10, even with all the hills.. The time was 1:51:50 which = a 9:19 pace.

[justin_havu]

Just got back from a midnight run. Had to blow off some steam.

[Phred]

Dave, I hear ya. I have done most of my long runs, but I have the 30K and the 32K left. I am following a schedule from the internet, (don't remember which one) and have been doing pretty much what they want down to a tee. Including this race. The schedule wants 3 weeks of taper, and my longest run being right before the taper.

[Phred]

Btw - Dave, I am still not good with gnarly hills. Great time for 12miles in the hills.

[Phred]

30KM this past weekend. Really tough.

[Dave Ferris]

18.6 miles is a long way no matter how you slice it.

 

I've had many bad days on long runs. One of those things you really can't predict how you are going to feel. If I have 2 bad weeks in a row on the long run, I know I need more recovery time. I'm guessing you might be feeling the effects of your hard effort PR in the half last week.

 

That's one of the rubs about training for a Marathon and running a real hard effort in anything over 10K in the training cycle. It can take a few weeks or more to recover from the half but you're still trying to build up for the main event.

 

Listen to your body and take some extra easy days or time off. Maybe do the cross train thing on a bike if you have one and it's not too cold up there still.

[Joe P]

30KM this past weekend. Really tough.

 

Yeah Phred, don't let it get you down. While not 30K, I did a 10 miler last Easter in preparation for my first half and was hurting from mile 3. It was the first kinda hot day of the year.

 

I lost all my confidence going into the half the following Sunday, but I ran a good race anyway and felt good.

 

Regards,

Joe

[Phred]

Sorry to hear that you were hurting at Mile 3 Joe. Good Job getting through it. Confidence is a big factor for me. I was feeling a little ego bruised for that 30k hell run a couple of weeks ago, but I have had a couple of good weeks since!!!

 

Because I needed that confidence boost, I entered another 10k race last weekend. It wasn't on my race plan, but I wanted to do one more. I did it in 44:13 !!! Which is a PB by 2 minutes.

 

And this weekend I did a 34K run, and although it was tough near the end, I did it. I can totally see myself finishing the marathon, and getting in the ballpark of my goal!