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  • Dtothe2nd Amateur 13 posts since
    Jun 12, 2012
    Currently Being Moderated
    3,120. Jun 15, 2012 7:22 AM (in response to degregorius)
    My last run was...how was yours?

    Does anyone else do a short run the day before a race?  I read it in a few places, so that's what I did for the 5k, seemed to work well, rest two days before the race, then a 20min run the day before.  Did it again this week for the 8k, had my short run today, we'll see how it goes tomorrow. 





    - Dave

    -----------------

    2012 Races

    - OK5K - 25:45 - PR

    - CHKD 8K - 41:34 - PR

    Future Races

    - South Norfolk Jordan River Bridge Bash & River Run (5k) - 7/14

  • Snerb Pro 140 posts since
    Jan 27, 2011
    Currently Being Moderated
    3,121. Jun 15, 2012 7:25 AM (in response to LemonaidLucy)
    My last run was...how was yours?

    I ran my 5 mile route again.  I try to run 5 miles every other day so fortunately it's a good route with some good elevation changes and some things to look around at.  Depending on what race is next I mix in some steep trail runs at a local ski hill.

     

    I do have to admit that I'm a little envious of you 'half +' runners.  I want to sign up and train for a half very badly.  But after a couple knee surgeries I've resigned to the fact that I'm not going to run anything over 10k, way to painful on the several day's following 6+ mile runs.  Reality is that I should be happy to be running at all.

     

    I found a local 5k to run on Saturday morning, so I'm doing that.  Would like to do it in under 25:00.  My 17 year old son and his girlfriend are joining me too.  Should be fun.

     

    Good luck to those racing this weekend and happy running to the rest.

     

    Cheers all!!!





    PR's

    5k - 24:26

    5k Trail - 24:57

    5 Mile - 39:52

    10k - 51:19

    10k Trail - 53:15

  • jdcarnes Amateur 28 posts since
    Apr 9, 2012
    Currently Being Moderated
    3,122. Jun 15, 2012 10:12 AM (in response to LemonaidLucy)
    My last run was...how was yours?

    Deb - Thanks!! I've really enjoyed being here so far! LOTS of very nice, friendly people here! 

     

    So I ran my second 2 mile run of the week last night and did it in 18:37, which was :43 faster than my previous best time!! The best part was, I felt SO strong and could've continued for another couple of miles....but didn't since I have a 4 mile slow run tomorrow. Next week is when the fun starts.....Tues - 2 miles, Weds - 3 miles, Fri - 2 miles and Sat - 7 miles!! Far and away the most I'll have had to run in a week since I started running! This half marathon training is gonna kill me before it's all over!!  (Dear Lord - please give me the strength.....yada yada.....Amen.)  

     

    Good luck to anyone racing this weekend!! And have a good, safe run if you're going to be out training!





    Fastest times:

    1 mile 8:03 (8/14/12)

    2 mile 17:16 (6/29/12)

    5k 31:24

    10k 1:10:37

    8k 1:29:26

    13.1 2:24:58

    2012 races:


    CJ Y.E.P 5K, Carl Junction, MO 04/29/2012 31:52

    Joplin Memorial Half Marathon/5k, Joplin, MO 05/19/2012 31:24 (PR)

    The Cancer Challenge 10k Bentonville, AR 6/23/2012 1:10:37 (PR)

    2012 upcoming races:

    Tulsa Glow Run Tulsa, OK 8/25/2012

    Joplin Mother Road Marathon/Half Marathon/5k, Baxter Springs, KS to Joplin, MO 10/14/2012 (registered)

  • aluecker Amateur 14 posts since
    Sep 3, 2009
    Currently Being Moderated
    3,123. Jun 15, 2012 10:53 AM (in response to jdcarnes)
    My last run was...how was yours?

    lots of great training runs this week!  looks like everyone is trying to adjust to the weather.

     

    i've had a hectic week so last night was the first chance i had to run.  and it was terrible.  i did a 10 miler last sunday and then last night's 3.37 almost killed me.  idk if i'm still fatigued or what, but it was not an enjoyable run.  i finished in 34:15 which is about 30 seconds slower than my normal pace even though i felt great at the start and started out much faster than normal.

     

    12 is on the schedule for tomorrow's long run. hoping i feel better.  not sure i could finish 12 feeling like i did last night.





    4/28/12 - Get in Gear 10k Minneapolis - 59:50

    5/12/12 - Highline Canal 10k - 58:44

    6/10/12 - Garden of the Gods 10 miler - 1:40:41

    7/1/12 - Copper Mountain (TRAIL) Half Marathon (my first!) - 2:41:34 (i survived!)

    8/11/12 - Georgetown to Idaho Springs Half Marathon - TBD

    9/22/12 - Denver Rock & Roll Marathon

    10/21/12 - St. Louis Rock & Roll Half Marathon

    12/2/12 - Vegas Rock & Roll Half Marathon

  • mkayc Legend 582 posts since
    Jun 8, 2011
    Currently Being Moderated
    3,124. Jun 15, 2012 10:54 AM (in response to Snerb)
    My last run was...how was yours?

    hi again! You guys are so busy, I can't keep up but have read all posts. Much Thanks to those who encouraged me!! JD, fear not. I will be the slowest here. I've taken advice though and made an appointment with Cardiology. Thank you! When I first read the suggestion it scared me a lot but that's just because I'd already had the some thought and was hearing my fear confirmed. So, I ran to the gym and ran a relatively easy 4.5 at race pace with no breathing issues. Still, there must be a reason I am still so slow and weak 6 months of 20+ mi weeks. Also am putting off the bike purchase a while to sign up with a trainer for cross training days indoors building core strength. Can't hurt and involves a/c. Friend wrote me about a trail HM that is a month earlier than I was planning for my next HM. Thought he had registered so I considered it and figured if I hit a wall, I'll have someone there for support, and registered. Found out he had not decided to do it and was just???. Ugh. So went out last night to run the course for my next race - 4 mi. Only actually ran 1 and walked 3.5. Another bust. It was hot and a little humid but this is just plain ridiculous.

     

    Snerb, I was running 5 min this time last year and completed 2 HMs in May. 5 mi. is a solid start for HM training. Pick one and go for it! The best way to start going longer is to use intervals, via the Galloway or other methods.

     

    JoshuaTree, I'm 63 and constantly amazed at how great I feel and what my body is giving me. Love running so its nice to hear about folks doing it so long. Hope I'm there, too.

     

    Deb, Hey! Loved your race site! Sorry to hear your calf is still screaming. Just scheduled PT appt for my knee. I really thought it would heal after the races but it's actually feeling worse, probably because I'm using the new shoes that I think caused it to begin with. Why? because I was trying to figure out whick pair was the culprit. One made it hurt so I switched to the other and it made it hurt. Then I went back to the old Asics and knee eased up. May go get a minimalist pair today.

     

    az1414, so sorry about your friend! That must be hard. Can't empathize with 9+ trail run in 2 hrs. I would have been jumping for joy but I know how disappointing runs feel. They happen so often we need a verb for them. Anyone?

     

    degregorious, when you said BIG, you meant it! Enjoy the journey of training and anticipation of your first HM! Pace yourself and you'll get there eventually.

     

    Keep running and smiling!





    Mary Kay

    Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;

    PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31

    I may be slow but I'm persistant.

    Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.

    It won't be easy but it will be worth it!

  • az2mn Legend 402 posts since
    Jan 20, 2010
    Currently Being Moderated
    3,125. Jun 15, 2012 11:48 AM (in response to LemonaidLucy)
    My last run was...how was yours?

    I want to say THANK YOU to everyone for the support of prayers for our friend.  We will be visiting him again today. 

     

    Yesterday, I ran 4 miles on the treadmill, intervals: 42 minutes.  Some weights andcore exercises:  20 minutes.

    Then, I met up with the Trail Running Group (just women) and ran a pretty technical trail, one way 6.40 miles!!  First time I ran this trail, was AWESOME and it kicked my butt on the inclines but didn't stop, lots of rocks and switchbacks.  Took 1 minute walk breaks after every 2 miles.  Finished ahead of the others, 1:16 minutes!!  Felt GREAT!!  So I got my 10 miles in after all, YAY!!  The REST DAYS really helped!!  Soul and body in sync once again. 

     

    Rest today; planning on running tomorrow, another 10 miles.

     

    HAVE A GOOD ONE EVERYONE!!





    Trail runner

  • Snerb Pro 140 posts since
    Jan 27, 2011
    Currently Being Moderated
    3,126. Jun 15, 2012 12:10 PM (in response to mkayc)
    My last run was...how was yours?

    mkayc wrote:


     

    Snerb, I was running 5 min this time last year and completed 2 HMs in May. 5 mi. is a solid start for HM training. Pick one and go for it! The best way to start going longer is to use intervals, via the Galloway or other methods.

     


    I'm not worried about finishing one, I'm worried about being able to walk for the next four to five days.  Anything over a 10k causes me to hobble around for the next two or three days. 

     

    I'm just being smart with my knees.  As much as the two pervious surgeries helped, I don't want to have more. 

     

    But thanks for the vote of confidence.

     

    Cheers!!!





    PR's

    5k - 24:26

    5k Trail - 24:57

    5 Mile - 39:52

    10k - 51:19

    10k Trail - 53:15

  • az2mn Legend 402 posts since
    Jan 20, 2010
    Currently Being Moderated
    3,127. Jun 15, 2012 12:16 PM (in response to aluecker)
    My last run was...how was yours?

    aluecker:  TELL ME ABOUT IT!  Those PITIFUL runs really can bum you out .......... and floods your mind with "what the hell happen?" etc ............ and not look forward to your next run.  I took a week off and had a great trail run yesterday.  We seem to have about the same finish times in our races so I 'get ya' .........Don't beat yourself up, rest and do it again.  Sometimes it's hard to take one's own advice but it really helps .........The smoke and stuff from the fire makes your situation a unique one.  Been there, done that; but I didn't train for about 5 days due to a fire nearby and boy, did I feel the lungs gasping for fresh air and my thoat was so irritated after running a 10k, miracle I finish as well as I did: 52:05!! And threw up behind the nearest tree!! Ewwww! haha!

    mkayc:  YOU CAN DO IT!!  We need a kick in the butt sometimes .......... even from a "friend", haha!!

    snerb:  I finished a 5k road race barely under 25 minutes last month ......... relieved, haha!!  Hadn't run one in YEARS, I am not a sprinter but I changed my training specifically for the 5k and the 10k scheduled a week apart. Finished the 10k TRAIL run under an hour.  I prefer 10 milers, HMs, and 25k TRAIL runs.  You will do GREAT as I have keeping up with your progress. GOOD LUCK to you and son and his girlfriend!!  Having other family members participating in events are most fun!  Cherish those memories!!   

    Dtothe2nd:  I did it only once before a HM a couple of years ago and didn't do so well but I think it was my fault.  I overdid it and at about 10 miles in my HM, I felt the fatigue in my quads so I slowed down and didn't quite regained the pace until the last 1/2 mile.  bummer!! But learned my lesson.  On my last run prior to the races, I usually run half the distance of the race (except for marathons) just to keep my legs loose.  I prefer to rest at least a day before 5k and 10k races (which I don't do much anymore) and at least 2 days before my 10 milers, 25ks, HMs and marathons.

     

    SAFE RUNNING EVERYONE!! 

    BEST OF LUCK TO ALL WHO ARE RACING THIS WEEKEND!!





    Trail runner

  • apeppel Expert 57 posts since
    Feb 14, 2011
    Currently Being Moderated
    3,128. Jun 15, 2012 2:36 PM (in response to MelodyLea)
    My last run was...how was yours?

    Specifically to MelodyLea but generally to everyone else who clearly understands the joys, sorrows, disappointments associated with running.  I just am so motivated by your desire to run. It makes me want to run and do better than ever.

     

    Last run was today (My 9.06 mile route).  As usual, it was along the Douglas Trail here in Rochester, MN.  Severe t-storms came through last night with torrential rains and wind with some gusts in the 50s and 60s.  This left the trail littered with debris.  There were 4 or 5 spots where large trees impeded my running.  For these, I simply stopped timing, climbed over, under, or around the tree and began timing again.  First 4.53 miles in 35:02 (7:44 m/m) second 4.53 miles in 35:00 (7:43.6 m/m) for a total of 1:10:02; 22 seconds faster than my previous best, which, for the record, I thought was a fluke!  Felt good, but drenched after the run since humidity was in the upper 70s.

     

    Question:  Have any of you heard of "fasted runs"?  I just recently learned about this in Runner's World magazine and found it to be an interesting concept.  What do you think?





    2011 runs:

    Lace Up Against Breast Cancer (1/2 marathon), Rochester, MN 02/14/2011 1:53:02 (PR)

    Red, White and Boom (1/2 marathon), Minneapolis, MN 07/04/2011 2:00:37

    Chicago 1/2 Marathon - 15th Annual, Chicago, IL 09/11/2011 2:10:13 (Ran "cold" after 7 weeks of NO running)

    2012 Completed runs:

    Lace Up Against Breast Cancer 5K, Rochester, MN 02/12/2012 23:04

    St. Patrick's Day Human Race 8K, St. Paul, MN 03/18/2012 37:30 (PR)

    Fools' Five 8K, Lewiston, MN 04/01/2012 37:33

    Stay Out of the Sun Run 5K, Rochester, MN 05/18/2012 22:43 (PR)

    Med City Marathon Relay (6.42 miles), Rochester, MN 05/27/2012 50:25

    Red, White and Boom 1/2 Marathon (5-mile version), Minneapolis, MN 07/04/2012 37:15 (PR)

    Rock & Roll 1/2 Marathon, Chicago, IL 07/22/2012 1:48:57 (PR)

    2012 Projected runs

    Twin Cities 10-mile (registered via lottery - Yay!)

  • apeppel Expert 57 posts since
    Feb 14, 2011
    Currently Being Moderated
    3,129. Jun 15, 2012 2:39 PM (in response to Dtothe2nd)
    My last run was...how was yours?

    Dtothe2nd - I've heard of doing short easy runs a day or (preferrably two) before the race.  Running easily (more like jogging) for 20 minutes just prior to the race will supposedly "prime" your legs for the race.  Whatever you're doing, it seems like it is working.  Keep it up!





    2011 runs:

    Lace Up Against Breast Cancer (1/2 marathon), Rochester, MN 02/14/2011 1:53:02 (PR)

    Red, White and Boom (1/2 marathon), Minneapolis, MN 07/04/2011 2:00:37

    Chicago 1/2 Marathon - 15th Annual, Chicago, IL 09/11/2011 2:10:13 (Ran "cold" after 7 weeks of NO running)

    2012 Completed runs:

    Lace Up Against Breast Cancer 5K, Rochester, MN 02/12/2012 23:04

    St. Patrick's Day Human Race 8K, St. Paul, MN 03/18/2012 37:30 (PR)

    Fools' Five 8K, Lewiston, MN 04/01/2012 37:33

    Stay Out of the Sun Run 5K, Rochester, MN 05/18/2012 22:43 (PR)

    Med City Marathon Relay (6.42 miles), Rochester, MN 05/27/2012 50:25

    Red, White and Boom 1/2 Marathon (5-mile version), Minneapolis, MN 07/04/2012 37:15 (PR)

    Rock & Roll 1/2 Marathon, Chicago, IL 07/22/2012 1:48:57 (PR)

    2012 Projected runs

    Twin Cities 10-mile (registered via lottery - Yay!)

  • CharlesAlberson Pro 152 posts since
    Jul 4, 2011
    Currently Being Moderated
    3,130. Jun 15, 2012 3:05 PM (in response to Dtothe2nd)
    My last run was...how was yours?

    Dtothe2nd,

    Just stretch before the race.. Get there in plenty of time to get everything ready to go and do some good stretching. My last PR I ran two days before and then the Day of the Race, just stretched for a good 45 mins before. walked around talking and stretching. Legs felt good to go out and stick with my fastest pace for a race ever.





    Started C25K 6/26/2011 1 week out for injury recovery Repeated week 5 at higher altitude and week 6 because of traveling.

    GRADUATED C25K 9/17/2011

    Starting Weight 267 on 6/08/2011, 232#s on 8/4/2011, 226#s on 8/14/2011, 220#s on 9/3/2011, 216#s on 9/14/11, 214#s on 9/17/11, 210#s on 9/27/11, 207#s on 10/22/11, 203#s on 10/31/11, 195# 12/6/11, 189# 2/4/12, 185 2/14/12

    Current Weight 183 2/22/12 not by Exercise or Diet Alone! COMBINED BOTH

    Completed First Race Stephenville Lions Club Spooktacular 10K Oct 22 2011 1:04:09 10:21 pace 38/66 3rd place for over 50. PR

    Tarleton University Homecoming 5K (3.46miles) Oct 29 2011 31:05 9:07 pace 37/87 6th place for over 50.

    COWTOWN UNTHSC Half Marathon 2/26/2012 Over all 2767/6325 age group placement 182/350 2:11:02 PR

    Running on Faith 5K 3/31/12 24:15 8:05 pace, Race was .1 miles short. 4th place for over 50. PR

    http://athlinks.com/racer/114295812

    http://www.endomondo.com/profile/2227052

    http://runkeeper.com/user/charlesinarow/activity/46512892

    http://www.facebook.com/#!/charles.alberson

    http://charlesinarow.blogspot.com/

  • mkayc Legend 582 posts since
    Jun 8, 2011
    Currently Being Moderated
    3,131. Jun 15, 2012 3:31 PM (in response to apeppel)
    My last run was...how was yours?

    I asked my trainer about running in the morning before eating. He believes it will cause a person to lose lean muscle mass instead of fat because muscle tissue is easier to break down. Idk if this is accurate. Going to read up because I might be able to do it, too.





    Mary Kay

    Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;

    PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31

    I may be slow but I'm persistant.

    Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.

    It won't be easy but it will be worth it!

  • NHLA Legend 353 posts since
    Feb 23, 2012
    Currently Being Moderated
    3,132. Jun 15, 2012 3:58 PM (in response to apeppel)
    My last run was...how was yours?

    I run fasted runs two times a week. The trick is to run a recovery or short 3-4 mile run fast. Don't run a quality workout on empy. The best way to burn fat is long runs. I start dropping wt. like crazy when I start running 20 mile runs.

  • lenzlaw Community Moderator 10,270 posts since
    Jan 18, 2008
    Currently Being Moderated
    3,133. Jun 15, 2012 6:13 PM (in response to Dtothe2nd)
    My last run was...how was yours?

    Dtothe2nd wrote:

     

    Does anyone else do a short run the day before a race?  I read it in a few places, so that's what I did for the 5k, seemed to work well, rest two days before the race, then a 20min run the day before.  Did it again this week for the 8k, had my short run today, we'll see how it goes tomorrow. 


    I've seen two reasons for this.  One, for shorter races, is to "get your race pace on".  That is, to prime your legs and give them "pace memory" for the race.  The second reason applies to long races: marathons, maybe half-marathons.  The idea is (supposed to be) to deplete your glycogen stores (liver glycogen, I think).  After which you spend the rest of the day carbo-loading to replenish the glycogen.  I've never quite figured out why this is supposed to make sense.  Maybe it gives you a reason to eat a lot of pasta.

     

    BTW, don't do static stretching before your race.  Use dynamic, range of motion exercises: things like high knees, butt kicks, walking lunges, etc.

     

    Len





    Len

  • lenzlaw Community Moderator 10,270 posts since
    Jan 18, 2008
    Currently Being Moderated
    3,134. Jun 15, 2012 6:23 PM (in response to mkayc)
    Re: My last run was...how was yours?

    mkayc wrote:

     

    I asked my trainer about running in the morning before eating. He believes it will cause a person to lose lean muscle mass instead of fat because muscle tissue is easier to break down. Idk if this is accurate. Going to read up because I might be able to do it, too.


    That's a good question.  I'll be interested to see what you find.  I've always been told you burn mostly glycogen(carbs) and fat, with the fat percentage increasing as you go slower.  I wonder if your body might have to decide it's in starvation mode to start burning muscle.  And what would it take to get to that point?  I do most of my long runs in the morning before eating, so it's of interest.

     

    Len





    Len

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