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

Roger - Fantastic man!!!!  You have fought through a tough few months, plus that was your longest run ever!  That is just fantastic!!  18,000 - man that was quite a race.  I love the excitement of the larger races.

Fricster - that is still a very good time.  You should be proud.  Well done! 

 

Rogerbum, Fricster, Tranquil21....Great weekend of racing, you came you ran you kicked it's butt!  I will give you all tomorrow as a rest day!  ha ha

Tanquil - Simply Amazing!!

"Success is focusing the full power of all you are on what you have a burning desire to achieve."

Roger, Fricster and Tranquil - what can I say that hasn't already been said - great work guys - all three of you nailed your races - well done!!!

Hey Tranquil - I am super impressed! That sounds like a hell run - so cold, and hilly and rainy. To do such a good time in those conditions is great. Well done on the Nano - look for Commix - 'Janpanese electronics' to down load for those long runs! (you know the other thread...)

Hamstrings are really sore today - and I think that I have offically reached the end of my racing season  - til next March when the Run for the Kids is on. I am a bit tired.

Great post Rogerbum - sounds like a well organised race and good fun.

 

Happy running all

Planned to just hit the road tonight but the pavements/roads were still pretty slippy so decided to cut my outside run short. Done 4.1 miles in 29:33.

Was still feelin lke doin more running so followed it up with 10k on the treadmill - 44:03

 

 

Man, havent posted in a while, took a 5 day break after cross country.  I feel so out of shape!  Well anyway, today was my first practice of the indoor track season.  It actually went pretty well, considering im just coming off a stomach virus. Workout:

1/2 mile up

2 miles (2 mins off goal 3200m pace) on track- 12:46 ( Aiming for 10:50 2 mile by spring)

10x200m 33's and 34's last one was 29

1/2 mile down

Coach said he wont kill us the first 4 days, only because of our pretty good coss country season.  But week two starts hell

Junkie 99 Great ?  Initially it was to get in shape.  After 1 5k a month ago,  I think I want to keep doing some races.  My thoughts are some random 5k's throughout the winter,  a 10 k in the spring, and if all goes well a 1/2 next fall.  I want to take it slow to avoid injury to this old body!

Races are good way to keep up the ol' motivation factor. Check out Hal Higdon's website for some training schedules for the different race lengths. You've already got 1 - 5k done, so maybe start looking at the 10k training. When it gets about June start looking at the training schedule for the 1/2. This ol' body managed through all the training, I'm sure you will too.

No run for me today. Just a rest and recovery day.  The first trip down the steps this AM was one step at a time, the second trip was almost normal but I needed a little hand rail assist.  The 3rd trip was OK but a little sore.  By this evening, I'm feeling OK and not so tight.  I get a massage tomorrow AM and then I'll do a brief run at the gym (or outside if it's nice).

Gilly - I've noticed the same; I'll occasionally have a day where nothing seems right and it's a real chore just to get through the run. 

 This morning was approaching the opposite though - ran my regular early morning 7km at a comfortable, steady pace and expected to come in at around 5:30/km (that's 8:51/mile) so was pleasantly surprised to see that I actually averaged 5:17 (8:30)

OK...I was totally depressed this AM.  I ran 4.6 yesterday and because of travel I figured I would run a training 5k to see how much I have improved over the last month.  I figured since I am up in mileage I should be better.  Wrong.  I had a totally sucky run, slow, 9:10 /mile!!  I felt awful.  I have been running 4 miles in the 8:45 range in the last few weeks.  I will take tomorrow off and resume the 4.6 on Thursday before I move it up to 5.  It is frustrating though to work hard and consistent and go way slower.  I did a 5k length over a month ago at 8:40!

 Oh well, i will try to listen to what you guys have been saying..sometimes it's just not there.

That's some great advice Tranquil - Baseroom, the gal knows what she's talking about. As for "off days", I'm pretty much the King of those.

The great thing I find with running is that you only feel as good/bad as your last run. Each new run is like a clean slate - a chance to start over, dig deep and give 'er leather.

I pushed myself harder than usual today and done 6.52 miles in 44:31 (6:49 pace) - off work tomorrow so don't have to get up at 5:45am - woohoo =)

Hey rogerbum - I am in the same boat - my hamstrings just feel like they want to break.

I rode my bike instead of a run today - 20kms before breakfast.. It was really good.

Off to Personal training at Lunchtime hopefully we will be kind to my legs

5 mile treadmill run last night followed by a nice leg workout.  My goal is to do some strength training over the colder months.  I ran the following times: 9min, 8min, 7:30, 7:00 and 7:30.  Treadmills are nice for regulating pace.  Although there is nothing like pounding the pavement of the outdoors. 

Regarding bad or "off" run days - I have more of them to count.  For every good day, I felt like I had 3 bad run days but like Gilly said, you just push through it.  It's the resiliency and determination that you learn in bad practice runs that eventually get you through the races. 

Roger - great run at your first half.  And congrats to everyone else on your races. 

I discovered a lot of upcoming races in my area in the future.  I never would have thought that there would be so many races in cold weather months.  I am going for a small scale 5k on December 20th (probably about 40 people) and then a 5 mile race two days after Christmas.  I am super excited to do a 5 miler. 

1 mile swim just as planned.  Felt very nice.  I can do more, but I need to try to perfect this mile.  It's funny that I have to do the mile in 200m breaks because I am SO out of breath by the end of two laps.  I could run a mile at my fastest pace and still not be that out of breath!  What a difference!  But I find it to be a peaceful cross train.

 eric....We are *just* missing each other.....darn!  A friend of mine asked me to do this race with him...I couldn't resist!  

Rogerbum....I am incredibly jealous of you...I need a massage in the worst way!  

fricster....even though you are feeling so/so about your running right now, you still post an impressive account of your training...ie with your bike.  keep it up...its really inspiring to read!

 Another reflexive question....On an out and back course, the better runners are going to be running past us slower runners and so on through the end of the pack.  One couple of runners said as they were passing.."good job!  keep it up!"  I loved that so much...even if i was jealous they were two miles ahead of me....How does everyone else feel about that?

Also, in the last mile...I like a good race.  One time in highschool, in the last half mile, I passed a girl, and as I did...i said to her.."c'mon, race me!"  and we had an awesome sprint to the finish.  Good idea/Bad idea?  I'm all about the etiquette questions, aren't i?  lol

Hi there, Tranquil I wanted to say that I love it when I receive encouragement from other runners as they go by me, even if they are way faster than me - I try to be encouraging too - I think it is one of the nice things about the running community.

When I did the half marathon early this year I ran with a buddy who is much faster than me, and it was great to catch him on the return leg of the out and back course - other runners joined in the high fives as well.

I have never asked anyone to race me though... not as brave as you ...

Hey wondering if anyone has had a tear or strain of the rectus abdominal muscle - today during a pretty intense core training session, I felt a little tear there, and it is a bit sore now. I figure the only thing to do here is rest - any suggestions or input?

 

Yesterday, did more speed work, as usual.  6x400m then 5x200m.  We did the 400's in a continous relay form to make it fun.  Split up our distance team into 4 teams.  It was nice cause the break in between each one was around 4 mins Splits were 69,69,70,69,69,66  Then the 200's were all anywhere from 32-34.  After that we did 1.5 hours of strength training.  Boy am I sore. Then today did a nice 8 mile run at around 6:50 pace.  Felt really good to take it easy for once.  Then tomorrow were doing a few miles then 800m repeats of something similar.  

7 Mile Tempo run today.  What a glorious day we had climatologically.  Winter running in North Florida is just spectacular. Spring & Fall are not bad either.  But if you look up "Hell" in your dictionary, the definition will undoubtedly include summer running in the Florida humidity.

Junkie - Buy you are Garmin, man.

"Anybody can do just about anything with himself that he really wants to and makes his mind to do. We are capable of greater than we realize."        

                                                                               - Norman Vincent Peale

 

 

Just an hour of cross training and stretching today.  When I first started running last December, I was pretty religious about doing some core exercises.  Then I got even more religious and added considerable weight training.  Then the beautiful July and September came along and all I wanted to do was to run outside.  I got out of the cross training habit during those two months and I think it hurt me some. 

So now that my race is over and I'm pretty much past my injury, I'm getting back to my "religion" again. M,W and Fri are definitely X-training; T,TH and Sat are 6miles or so easy, intervals and a long run; Sunday is the day off (or maybe a bike ride if it's nice out).  The only exception to the above rules will be if it's exceptionally nice I will bike the 28 mile RT to work.  Time to get rededicated!

Just a 10k treadmill run for me today in 43:54.

So glad tomorrow is Friday. This has been a pretty long week. Hope everyone is keeping well.

Once again, another workout on the track.  We did a latter. It went 200,400,600,800,1200,800,600,400,200.  Times for each distance was 32,1:09,1:45, 2:36,4:02,2:32,1:50, 68, 28.  Then did upper body and core weight training after for around 1.5 hours.  Pretty good day, tomorrow is a recovery run probably around 4-6 miles. 

Its getting real cold out, and Im sure most of you know what I mean.  Snowball fight long runs are just around the corner!

Another 10k treadmill run for me today (44:08)

Done some weights as well. Our weather totally sucks at the moment - the roads / footpaths are so slippy with black ice. Have to settle for the treadmill in the meantime.

Hope everyone has a great weekend and good luck to anybody running races:)

I had a good fast (for me) run today. Had a hell of a week at work, and finished on Friday feeling completely stressed and wound up, and felt like I really needed to get out this morning. I put the ipod with some fast music, and went for it for 5kms. Finished in 24:40, which is fast for me - I don't think I've ever gone under 25 mins on that particular course. Feel 1000% better after that. Tomorrow morning I intend to go out for a long run - 1 1/2 - 2 hours to relax again. Looking forward to it - the weather is beautiful here - 20-22 C (68-72 F) and sunny. Great for running.

I ended my week with a 15 mile long Run this morning, in weather designed specifically for running.  Sunday off!  Yeah!!!!!

Happy Running and a Great Weekend to all!

 

good job baseroom,..........this time of year up here is challenging just to get the runs in,.i hav had rough time last couple of weeks ,.driving truck the 4th quarter is very busy, and i can only guarrenteee fri, sat, sun at home to get recurring workouts,.then i 'm shooting for 2 more anytime during week i can get reasonable weather or time.   treadmill is not so bad if you approach it with right workout,."running times" magazine jan/feb issue has 4 decent treadmill workout routines in it..  

fricster,.great to hear you are enjoying a well deserved rest,..sounded like you had really good year this past year.

almost enough snow to start my snowshoe runs,.maybe this week,.ski resorts makin snow and the slopes are startining to open,...can't wait!!