A Runners Thread..... :-)

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goldsoundz said:
I did a 5k on Tuesday at 7:50 pace. I was a little dissapointed it was the same time as the 5 miler I did in May. I wanted to run faster. The next time I will not do a vigourous ride the day before or run the 1.5 miles from my apt to the race. Two days before that I ran 5 miles and biked 36. I'm wondering if that had an effect. I'm curious to know what other peoples prerace workouts are and what and when they eat?
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5K is a funny distance. We tend to think of it as a long run but it's really quite short -- running for 15-25 minutes is very easy for anyone in shape. I myself will train at 6:25 pace for 6-7 miles and then go out and run a 5K at 6:00 pace, which is ridiculous -- I should race at least 15 seconds faster than that.

Obviously you did quite a bit more in the days leading up to the race than you would ideally do if your race time means a lot. Continue to go hard that week, but take 1 or 2 days off completely prior to a race. You won't lose anything and you'll be fresh for a race.

For long races like a marathon I have a carb-heavy pre-race (and during-race) food plan, but for short races like 5K/10k, I eat next to nothing -- maybe half a peanut butter on wheat or half a banana with juice 2 hours prior.
 
Thanks for the info. Your times are impressive. I just started running a lot last year and am new to the race thing. I was not too concerned about the time but thought I would have improved upon my last race pace. I think I should vary the pace of my runs as in keep the same pace I have now but with bursts of speed mixed in. A year ago I was just happy to run 5 miles without stopping. Now I'm addicted to improving my fitness. Nothing has helped my mtn biking and other aspects of my life more then running. I've been reading about diet and the best times to eat before running or biking. I find for me that there is no ryme or reason as to how I will feel after I eat and exercise.
 
goldsoundz said:
I think I should vary the pace of my runs as in keep the same pace I have now but with bursts of speed mixed in.
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You're right, though it's not just varying; there's a science to training for a specific event in running, cycling, anything. You essentially want to build up towards the race day (Sunday for example) by expending more energy towards the end of the week and then easier Saturday and then full-on no-holes-barred Sunday. One example in a 5k training sched would be 30-35 miles a week broken down like easy 5 Monday, 8 Tuesday, rest Wednesday, speed workout Thursday (such as 400m repeats), easy 10 Friday, rest Saturday, easy 13 Sunday. There's lots online to look at, just pick one and go with it. (Some favor cross-training, which might be good for you since you cycle anyway.)

goldsoundz said:
I've been reading about diet and the best times to eat before running or biking. I find for me that there is no ryme or reason as to how I will feel after I eat and exercise.
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Diet is tricky, but for me often less is more, in both food and drink. I don't like much in my belly when I run, and I don't bonk unless I'm going long: 15 miles or more. I figure I'm not reaching too deep into my body's reserves in 90 minutes or less so I don't risk feeling crappy by eating or drinking too much.

But the big thing is mileage is king. 30 miles a week any way you slice it will result in a huge improvement over 15-20 miles a week, and 60 mpw will absolutely destroy 30. Beyond that you need to get more specific into the pace and kinds of runs you're doing, but until then really just get those miles.
 
pretty proud of my track workout yesterday

2 mile warmup, interval (100, 200, 300, 400) and back down, 1 mile easy to finish it off. Just like good ol' track days 😛uke: but alot less intense 😱

I'll try to add the 800 next time.
 
nice! I did a good hill/speed workout yesterday and added in push-up and dip during rest time. 😱
 
5K in Hoboken

Ran in a 5K last night after running a half marathon training run on Sat and ended up doing fairly well- of course I know I can run faster with rested and prepared legs but I can in top 10 in my age cat. anyway. It was my first race in the 30-39 year old cat. I'm pretty pleased with the outcome!!

You guys running much lately?
 
It's been an up-and-down few weeks for me. First I had a strain in my way upper leg (OK, my ass), which I believe was my tensor fascia latae muscle, but thankfully it went away after nearly a week of rest, but not after scaring the holy hell out of me (quite painful) and adding a new stretch to my pre-run regimen.

Next it rained like f'in mad. Seriously, enough already, even MY lawn looks good now. 3 or 4 days of not running when I wanted to.

Then a nasty stomach bug. Yippee. 3 days off.

Next I had a real health scare which again came out positive but not before forcing me to take a full week off and concurrently scaring the bejesus out of me before hearing the good news.

The present situation is I've gained a few pounds but am back training -- big time -- racing the Nyack 10-miler and Jersey City HM, both in Sept. Goals are 63 min for the 10-miler and 1:25 for the HM. Today I ran 8 miles at 6:47 pace and that was medium pace, so most days I feel I can go a bit faster than that -- but I need a more strategic training sched than the loosey goosey mileage-and-everything-else training sched I currently have, and I need to lose a few lbs. That's pretty much where I'm at and I need to snap into it in order to meet my goals.
 
Sorry to hear about all your recent challenges!! I'm happy to hear that you are back to running tho- good luck with your goals this fall! I was considering doing the JC half but opted for the Philly Distance RUn instead. EVer run that?
 
Shar0se said:
Sorry to hear about all your recent challenges!! I'm happy to hear that you are back to running tho- good luck with your goals this fall! I was considering doing the JC half but opted for the Philly Distance RUn instead. EVer run that?
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Nope, never run any races in Philly. Why do they call it the "Distance Run" when it's a half marathon?

Recent runs:
Friday: Flat 12 @ 7:17 pace
Sunday: Super hilly 10 @ 6:58 pace (this one hurt)
 
ive been doing 4.5 hilly miles on my lunch break about 3 times a week, then biking when i get home...it makes me feel great!

i just ordered some new trail running shoes...when they come in im gonna do a nice looooong trail run...see what im made of
 
Liberty Half

Is anyone running the Liberty half September 27th? I have been ramping my mileage and thinking of throwing this on my calendar.
 
MTB Aussie said:
Is anyone running the Liberty half September 27th? I have been ramping my mileage and thinking of throwing this on my calendar.
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I may, I'm not sure yet. Got a couple friends doing it. To be honest a Half is kinda perfect for me right now but that's going to take a whole lot more money and time and energy than the 5K in the town over from me that same day.
 
I'm beginning to focus more runs on my lactic threshold these days instead of adding pure mileage, which I've read is necessary only up to a certain point. I'm keeping around 40-45 miles per week but will hopefully be able to have tempo runs involving time spent above my lactic threshold twice a week. Today's run was 20 min at 7:45 pace, 20 min at 6:25 pace, and 15 min back at 7:45 pace, so that doesn't give me much mileage but hopefully the benefits will be there. Sept and Oct are the biggest months for small local races so I'm hoping to really kill it at a few of them.
 
Philadelphia Half Marathon

I was wondering if anyone is running the Philadelphia Half Marathon?? This will be my first half marathon and started training not too long ago. Training is going okay but would welcome any tips or advice for a first timer for this event.

I'm Emma by the way. Wife of Southernerinnj!!
 
COOL!

Emma, I'm Manny. We met a couple times and when you're hubby met his first mtbnj'er you said something like "you don't even know him, is he going to kidnap you and slay you?" Oh, I had the privelege of being that first mtbnj'er 😀

The only hill you will have to worry about is if it goes thru manayunk. The hill is gradual but long. I don't have any pointers per say but no matter how you feel during the day or how so bad you don't want to run... STICK WITH IT!!! By the end of the day you will feel good and you will have nothing to worry about race day.

My girlfriend did the boardstreet run this year and signed up for next years already. I'm sure philly half has a great atmosphere.
 
Hi guys
I'm looking 4 trail half marathon and if you know about any good races in the area pls let me know.
Thanx.
 
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