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Re: My last run was...how was yours?

guest — Tue, 28 Aug 2012 00:05:00 GMT

Did long, easy run yesterday (Sunday). Two hours to cover 10 miles. Was a nice 65 deg F out with slight breeze. The only reason I stopped was a slight ache in my lower back. Go figure. Of all the places I thought I'd be sore, lower back just wasn't it. Anyone else get ache in lower back?

45 yo

5'10" / 165 pounds

Nike pegasus 28s

Scott

eating during a long run

guest — Sun, 19 Aug 2012 21:56:03 GMT

Depends as Len stated. Many start with a 'gel' or equiv every 5 miles or so and adjust depending on your GI track and perceived energy level. Don't forget the WATER and many gels have ????caffeine so decide if you want or can handle the caffeine kick. Play around with it until you find something that works for you.

Fit of new running shoes

guest — Wed, 08 Aug 2012 01:20:05 GMT

I've never run a half, but toe going numb is definitely not a good thing. Try half size bigger on that foot or different model/brand.

Completely new to running, has goals

guest — Tue, 07 Aug 2012 17:12:09 GMT

I agree that a C25K really isn't the place to foster a goal of 5K in 18min and you really should have some kind of 'speed' coach to help you get faster and not get injured doing it. A mix of base 3mil runs with core workout, intervals and a 'long' once a week should get you there. Just to relate to what you are doing, I recently added my 'long' of 4 miles to my weekly routine and brough my speed from 10.5 down to 9.5. I know doesn't sound like much but for me it was a huge improvement and I felt great after the 3 mile run. Looking forward to an 8.5 in another month.

You can definitely do sub 6 min miles if you build slowly up to it. Please post your progress here and what training you are doing to help you get there.

Son has pain in right shoulder when he runs

guest — Tue, 07 Aug 2012 02:22:17 GMT

Hmm, tight upper body slash improper running posture. Will research more on this. Thanks.

Done with 5k, starting 10k

guest — Mon, 06 Aug 2012 04:50:16 GMT

Start slowly, focus on your core running and core work outs on alternating days. e.g. Let's say you run 4 days per week with alternating days being core work outs and/or rest days. If you already doing 5Ks then you should be able to due three, 3 miles runs per week with a long (let's say 4mil). If you are not doing that you you might not be ready for 10K. If you are already doing 13 miles per week, then you can slowly increase to three 5s plus a long (5, 7?) per week. There are many training programs on the web, again just make sure you go slow, don't risk injury and enjoy your runs so the runs become a normal part of your life as a life-long activity for better health.

Son has pain in right shoulder when he runs

guest — Mon, 06 Aug 2012 04:43:57 GMT

Maybe my 17 yo son just doesn't want to run with his dear old dad, but he says he is not kidding when he complains of shoulder pains after a run. In fact, he says he had to hold is right arm in to minimize the discomfort. Any ideas what might be causing this? Yet, he has no problem playing volleyball, flag football or working out at the gym. ?Should we get x-rays of his shoulder?

Thanks in advance.

This morning's run was just a 4 mile run around the neighborhood.

Are there any 5k training programs that take slower runners into account?

guest — Thu, 02 Aug 2012 00:52:47 GMT

Most if not all 5K 'races' are walk/run, so don't worry about how long it takes you to finish right now. Now, 10Ks are a little different and you have to 'run' and normally they have minimumss you have to run at as they start closing down the route after you and allowing traffic to flow (assuming big city and not cross country races).

Re: Is it possible to shave 3-4 minutes off of my 5k in a month?

guest — Thu, 02 Aug 2012 00:48:00 GMT

The top three times in my age group of 40-50 in last years race in my area were : ??? 16:25, 17:21, 18:40. I wish they were 27-28! But, seriously, if you are a new(er) runner and train 4-5 times per week with mixed core workouts, sprint intervals and just some distance (3-5 mile) runs at your normal pace you'll drop your time like a rock and get a new PR. Forget other racers times and have fun.

Respectable 5k Finish time

guest — Thu, 02 Aug 2012 00:35:13 GMT

Every race that I've ever seen has divisions broken up every 10 years or so and awards are given to top three in each div. So, if it is an award you are after then look at last years result and factor in that most folks got a little faster. Most high school track kids don't run the 5K, but go for 10K or above. Those that do, like my son, can do a 5k in 17.5. By why on earth would a 40-50 want to do a 5K under 18? However, in the 40-50, normally and I mean normally unless you are in an elite race a 20 will place you. A 22 is doing very, very well and you should be proud of yourself.