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On May 11 2014 09:43 micronesia wrote: Guys I'm spending a lot of time on 800mg of Ibuprofen now due to dental work... does this mean I should avoid all jogging/running until the work is completed? Or can I do a light jog and just not push myself? For example, if a hard effort for me is 6mph for 30 minutes, I could do 5.2 mph for 15 minutes? To what extent should you not exercise while medicated in this way?
NSAID's and kidneys generally don't go too well together. My suspicion is that like most things if you did it for a little while nothing serious would happen. But I certainly can't say for sure, especially without knowing your medical history and obviously even then I'm by no means qualified to give medical advice.
I'd say go with the option of check with your doctor.
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so I missed out on my time goal big time in my half earlier today, ran a 2:06:45. (was shooting for 1:45) I ran at 1:45 pace through the first 8 miles or so and felt pretty good but somehow I really got wrecked going up a hill which was basically a steady incline for a mile and a half straight from about mile 5.5 to mile 7.
For whatever reason my legs felt like complete trash when I got done with that hill and had to pretty much crawl for the last few miles heading home when I was planning on trying to pick up the pace. I hit the hill way too hard probably and should have backed off, but aerobically I felt so good so I was really pushing through it...but then sort of hit a brick wall right when I was done with, like hard. It was more of an issue with legs just feeling like total trash than breathing issues. Mile 12 included a hill which was almost worse than the one that initially gave me problems...I had to basically walk all the way up that one. map of the course (the two red incline areas basically destroyed me)
I also didn't realize that literally half of the race was on trails/up ridiculous hills so actually I'm not terribly disappointed with that time because the course was much harder than my last half (when I ran a 2:04 last year on a MUCH easier course) . I definitely need to work more hill training into my normal routine because aerobically I'm in really good shape which is probably leading to my solid 5K times but strength wise my legs seem to just fall apart with hills and over races longer than 10 miles.
But yeah that half course was the hardest course I've ever run by far, at points the trails were so narrow we were running over small bridges and weaving up and down narrow one lane trails with roots/rocks and stuff. Absolutely not a race to plan for running a PR...LOL, definitely was a fun experience though Harpers Ferry is really beautiful area to run through.
I'm going to write up a blog post and give more details/mile splits. I'll link to it tomorrow when I'm done with it.
pics of me crossing the finish line, it was really hot and humid too so that also helped make conditions more difficult... + Show Spoiler +
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Damn you look closer to race weight than I do!
If the course was that ridiculous then I wouldn't be too worried about the result, especially since you ran pretty darn well through 8 miles. It quite possible that after that hills like that your legs were just too dead to run at any sort of pace after that.
Depending on just how undulating those initial 8 miles were its also quite possible you put in an effort that is more like anywhere from 7:15-7:45 effort on flat terrain.
What's up next?
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Next up is going to be another half in Asheville North Carolina in early June. Haven't checked the course yet so I'm not sure how hard it's going to be. I'm going to spend the next few weeks working more hills into my training for sure.
and yeah I'm doing decent in the weight department, I have a few pounds to lose still though, my ideal weight is probably right around 160 or less (I'm 6'1) and right now I think I'm like 165 or something. I def have a few useless pounds in the gut for sure. I was under 160 when I was just peaking in my marathon training last September.
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I'd also get in a few tempo type efforts. Something like 2x2M, 3x2M, 2x3M, 4x2M, 3x3M as a progression and main workout would be pretty good. Those last two are pretty tough workouts. Given your 5k ability, I'd say assuming a flat course looking for pace somewhere between 7:10-7:30 would be good.
Another cool workout I really like is a longer effort where you alternate either 5 min ON / 5 min OFF or 10 min ON / 10 min OFF for anywhere from 40-80 mins. ON portions are half marathon pace, and off should be a 'solid' easy pace, probably in the neighborhood of 5k +1:30-1:45 per mile.
Don't have to do these if they don't fit into your training, but both of those are workouts I particularly like.
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GrandInquisitor
New York City13113 Posts
I've noticed that in my last two races, I've ran negative splits.
For example, in my last 10K, my splits per mile were 10:01 / 9:07 / 9:11 / 9:05 / 9:18 / 8:15
And in my recent 4M race, my splits were 9:15 / 9:07 / 9:24 / 8:22
Is this something I should try to correct? Should I be pushing myself harder earlier in the race? I find that it is psychologically easier for me to push myself towards the end of the race.
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I forgot to post this the other day, but I thought I'd share. I'm doing a Couch to 5k Program to pick up running. My Week 3 day 3 was the first time (running outside, not on the treadmill) that I got done with the workout without and I haven't had a lot of cramps and been really tired afterwords. This was significant for me because I have been having a LOT of cramping in my side (stitches) during runs. I hit a good pace where I felt comfortable. I didn't even have any hip pain afterword (I've been working on mobility every day, and it flares up a little when I run, but not this time!).
That was Monday. It was stormy this week, so this was the first day I could get out again, so I started my Week 4 this week, where you hit 5 mins continuous minutes (15 mins total over 30 mins). I felt very good during the first portion of 2.5 and 5 mins. I was pretty tired in the second 2.5 min section. On the second 5 min portion I really struggled through it and got terrible stitches. I'm trying to figure out what is causing it. I went out alone, so at the moment my theory is that I probably started to slouch over a bit as I got tired, though I'm going to be more conscious this Saturday when I go out.
Hope everyone else is doing well with their 2014 running goals
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On May 16 2014 06:53 GrandInquisitor wrote: I've noticed that in my last two races, I've ran negative splits.
For example, in my last 10K, my splits per mile were 10:01 / 9:07 / 9:11 / 9:05 / 9:18 / 8:15
And in my recent 4M race, my splits were 9:15 / 9:07 / 9:24 / 8:22
Is this something I should try to correct? Should I be pushing myself harder earlier in the race? I find that it is psychologically easier for me to push myself towards the end of the race.
Negative splits are a good way to run, some would even argue the optimal way to run. However, we are talking slight negative splits. Yours are massive, which basically means you are leaving tons of time on the course.
Think of it this way. Let's say you can run a 6 minute mile flat out. If you run 7:30 mile pace for the first 3 laps, then finish like a god with a 55 second last lap (world class finish), you still get a time of only 6:32.
Your pattern is similar, and at the risk of sounding a little crass, you basically aren't anywhere near race effort those first 3 miles if you are able to pick it up by over a minute per mile on your last mile as that is a HUGE difference in effort. Basically one minute per mile is the difference between how fast someone can run an all out mile and how fast they can run a half marathon. Your effort the first 3 miles is probably somewhere between what you could do for a marathon and what you could do for a half marathon. You are capable of running at least 34 minutes for 4M, but honestly low 33's or high 32 could very much be a possibility since we don't know exactly how easy those first miles are and how hard that last mile was.
Assuming you wanted to run 32 min 4M, the a good set of negative splits would look something like: 8:10, 8:00, 7:55, 7:50. This is hard to do in the actual race because to run this you are going to have to feel like you are working faster and harder each mile...in fact this is the case just to run even splits.
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Grats on finishing your first HM LuckyFool. Missing your goal time isn't a big deal in particular as a first timer an on a tough course. You probably learned a lot and will totally crush your goal time at the next 21,1km. _______
I have a race in one week. I finally had a track workout again (5x1000m) and was really happy with the result (4:17/4:12/4:07/4:08/4:12). That was way faster than the planned 4:20 and makes me confident to attack the 44 next friday. I think I have one more high/medium effort run in me. What makes more sense, another interval workout or a temporun?
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Hello everyone, it's been a while.
On May 11 2014 11:28 L_Master wrote:Show nested quote +On May 11 2014 09:43 micronesia wrote: Guys I'm spending a lot of time on 800mg of Ibuprofen now due to dental work... does this mean I should avoid all jogging/running until the work is completed? Or can I do a light jog and just not push myself? For example, if a hard effort for me is 6mph for 30 minutes, I could do 5.2 mph for 15 minutes? To what extent should you not exercise while medicated in this way? NSAID's and kidneys generally don't go too well together. My suspicion is that like most things if you did it for a little while nothing serious would happen. But I certainly can't say for sure, especially without knowing your medical history and obviously even then I'm by no means qualified to give medical advice. I'd say go with the option of check with your doctor.
I used to take 800mg mega pills every day for weeks at a time. I'm sure it's not a good idea but it worked out okay for me for that period of time when I was in racing mode.
On May 02 2014 14:15 zulu_nation8 wrote: Hi guys, I'm trying to start running to lose a bit of body fat. I lift occasionally, 1-2 times a week but haven't done any aerobic activity in a very long time. Yesterday I could barely jog for 8 min on a track. I'm planning to run outside on offdays. Besides avoiding landing on heels too much, what other advice should I take? I wanna build up stamina and cut down on my 12% bf but also don't wanna lose gains. I cook for myself and watch my diet, etc. Thanks for help.
If you're more focused on strength than endurance training consider doing speed rather than distance running. 100-400 meters or short hill sprints.
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On May 17 2014 02:46 Don_Julio wrote: Grats on finishing your first HM LuckyFool. Missing your goal time isn't a big deal in particular as a first timer an on a tough course. You probably learned a lot and will totally crush your goal time at the next 21,1km. _______
I have a race in one week. I finally had a track workout again (5x1000m) and was really happy with the result (4:17/4:12/4:07/4:08/4:12). That was way faster than the planned 4:20 and makes me confident to attack the 44 next friday. I think I have one more high/medium effort run in me. What makes more sense, another interval workout or a temporun?
If it's a big goal race just do tempo. If it's not do another interval workout. But above all else go by how you feel.
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Ok, I just posted the other day, but I thought I'd post again as I was quite happy with today's run.
I lost the little sleeve for one of my earbuds that was supposed to be designed for sports applications, so it fit really snug in my ear and didn't budge. I had to use some older ones that don't fit that well, so they were loosely in my ear. I had a podcast playing as well as my C25k and a running app to track my mileage/pace. Well, the earphones were very loosely in place, so I didn't hear the first switch over from run to walk; I could hear the podcast OK, so I was absorbed a bit by that and wasn't paying to too much in the run, except for being very conscious of keeping a good posture.
This was my second run of week 4 [2 repetitions of the following, run for 3 mins, walk for 90 seconds, run for 5 mins]; I didn't realize until I heard "start running" after running for a bit that I had mist the first walk interval, so I kept running for the rest of the 5 mins (9.5 mins of running). I felt great after and did the same for my second repetition, and actually running a bit into the Cooldown period to reach a stop sign a bit ahead, probably 10.5-11 mins on the second portion.
I felt really good, and had 0 side stitches, hip problems or anything. I wasn't even breathing as hard as normal after running. However, I've read constantly that if you increase your mileage too fast, you can risk an injury. Obviously, 10 minutes isn't a lot, but it is double my current run intervals. I felt great after running today, so would you say it's a good idea to skip weeks, or continue on the program?
Oh, I also have a second question; I typically breathe with my chest, and I know that I'm supposed to breathe deeper. That is to say, my shoulders shouldn't rise, and breathing in should make my stomach expand and breathing out should make it contract. I've been practicing, and it's easy enough while I"m not exercising, but when I"m running, it's hard to tell if I'm breathing correctly. Are there any tips you could give me to make sure I"m breathing correctly while running?
Thanks!
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Hi all,
Just finished my first half marathon with a chip time of 1:43:50. Was pretty pleased but wanted to break 1:40. I think 10K is more of my type of run, anyone know what I could potentially/easily do on a 10K course? I think when I was runnign for a 10K a couple years ago I was hitting just under 45min on a treadmill.
I sprinted at the end even when I had nothing left in the tank and passed like 30 people, it felt good.
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How was the half marathon course? Flat, undulating, hilly, etc
From the half time, assuming it's a flat course you'd be looking at about 45 for 10k. However, as I'm guessing you are a relatively new and/or lower mileage runner your endurance is lacking, which means you will naturally be faster as the distance gets shorter.
Without knowing any other info I'd say you can probably run 10k, at current fitness, no slower than 44 high and no faster than 42 flat. That all changes if it turns out this half marathon had 3000' of elevation gain/loss or something like that, but really we need more info.
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Oh man, oh man, oh man! Sometimes it's a pretty good thing to go into a race without too many expectations. I just ran the Colfax Half Marathon with a bunch of friends, and had a darn decent time (1:27:18). I had gone into the race worried about level of fitness and possible re-injury of my Achilles, so I started the race pretty conservatively and kept rolling up and past people for first 11 miles. I definitely have more work to do re: level of fitness (was a little woozy/anarobic mile 9-10), but it felt quite good on my legs. Best part of all: a friend I have been training with ran a 1:20, top 10 time. Awesome day!
+ Show Spoiler +
Hi all,
Just finished my first half marathon with a chip time of 1:43:50. Was pretty pleased but wanted to break 1:40. I think 10K is more of my type of run, anyone know what I could potentially/easily do on a 10K course? I think when I was runnign for a 10K a couple years ago I was hitting just under 45min on a treadmill.
I sprinted at the end even when I had nothing left in the tank and passed like 30 people, it felt good.
Good job, Wooly! Especially finishing strong - my race today didn't end nearly as strong as I would have hoped. Time for more base training, hill training, and altitude for me!
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Grats mtmentat, would love to run that time!
This was the Halifax Bluenose Marathon and some of the hills were quite steep, (saw several people having to walk near the top). I should have also said all my training was done inside on a flat treadmill and i was fighting a small cold. I think I could have gone sub 1:40 if everything clicked and I had more training outside. Start Elevation 48 m Max Elevation 73 m Gain 37492 m
actually doesn't seem very steep looking at the numbers, but our city is quite hilly, so there were a lot of small hills, probably in the undulating range, with a few big ones.
Also wondering if I start training again for either 10K or half marathon if the training schedules on this site are good or not?
Seems like a heavy workload for competitive 10K training. 10-K half marathon
If these arn't any good, do you guys have any training programs you like? I would love to do sub 40 and sub 35 10K's if that is viable. I don't think I have the patience to do a full marathon, I get bored around the 16 km mark
Thanks for the help!
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On May 18 2014 16:29 Arisen wrote: I felt great after running today, so would you say it's a good idea to skip weeks, or continue on the program?
That is fine to do. Just remember to keep the pace easy.
On May 18 2014 16:29 Arisen wrote: Oh, I also have a second question; I typically breathe with my chest, and I know that I'm supposed to breathe deeper. That is to say, my shoulders shouldn't rise, and breathing in should make my stomach expand and breathing out should make it contract. I've been practicing, and it's easy enough while I"m not exercising, but when I"m running, it's hard to tell if I'm breathing correctly. Are there any tips you could give me to make sure I"m breathing correctly while running?
Your body knows how to breathe, let it do it's thing.
I just ran the Colfax Half Marathon with a bunch of friends, and had a darn decent time (1:27:18).
Surprised you didn't go faster, since from what I remember you did a hard training run around 18:00 5k pace. But then again if you started easy it's pretty hard to get the time back, not to mention afaik your training hasn't been HM focused.
PS: Your crazy for running a half a week before Bolder Boulder!
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On May 19 2014 08:18 WoolySheep wrote: Grats mtmentat, would love to run that time!
This was the Halifax Bluenose Marathon and some of the hills were quite steep, (saw several people having to walk near the top). I should have also said all my training was done inside on a flat treadmill and i was fighting a small cold. I think I could have gone sub 1:40 if everything clicked and I had more training outside. Start Elevation 48 m Max Elevation 73 m Gain 37492 m
I'm not sure what that was meant to be, but I'm trying to envision a race with over 35km of climbing. Judging from that I'd have to say you are at least in shape to break 27 for 10k
Also wondering if I start training again for either 10K or half marathon if the training schedules on this site are good or not? Seems like a heavy workload for competitive 10K training.10-Khalf marathonIf these arn't any good, do you guys have any training programs you like? I would love to do sub 40 and sub 35 10K's if that is viable. I don't think I have the patience to do a full marathon, I get bored around the 16 km mark Thanks for the help!
I would hardly call that schedule heavy training (referring to the "competitive 10k" plan, but it's not light either. That's a solid volume for someone who is a recreation runner. Most good runners, collegiates, and pros are running anywhere from 80-130 miles per week for 10k training, depending on the individual runner and what part of their training they are at.
As far as the training programs go, they are okay programs but a little bit generic and rigid. Feel free to switch things around if needed, shorten a workout or run if you feel a bit tired, etc. If you just say "by god I'm going to do exactly what the schedule says because it says so"...that's a recipe for poor training.
Also, the workouts on that schedule I would say are quite difficult. 8x800 at 15s faster than 5k pace with 2 min rest sounds absolutely brutal. So does 4xMile @ 5k pace. I would play around with those a little bit, as that is a high number of absolutely murderous workouts. The other comment I have is the schedule has absolutely no tempos or stronger effort long runs, both of which are useful for 10k training and entirely neglecting your over-distance endurance for a full cycle is probably unwise.
One final comment, those schedules are fine several months out from a race; but after following one you should do several months of base training before following the schedule again. 2-3 months usually maxes out your "endurance" speed benefits, at which points it's time to come back and work on your overall aerobic fitness and sprint speed for several months before another intense training cycle.
I would love to do sub 40 and sub 35 10K's if that is viable. I don't think I have the patience to do a full marathon, I get bored around the 16 km mark
1)Setting solid goals like sub 35 is good, but don't be reaching for that now. Worry about breaking 43 or 41:30 or something closer first. Then 40, then 39, etc. If you try to train like a sub 40 guy right now you'll get into trouble. 2)There is NOTHING wrong with not wanting to do a marathon. It's a much different type of running than shorter track distances and not for everyone. There is this annoying attitude amongst runners, especially the more casual types, that you have to do a marathon to be a "real" runner, or that the way running progression works is 5k->10k->HM->Marathon. I call bullshit. If that's fun for you then it's a great way to go, but there is certainly nothing wrong with a progression that looks like 23:00 -> 19:45 -> 18:10 -> 17:20 -> 16:11 -> 14:43 either.
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