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430891 Views 3,017 Replies Latest reply: Apr 4, 2011 10:13 AM by John425 RSS Go to original post 1 ... 11 12 13 14 15 ... 202 Previous Next
  • rbird Legend 1,073 posts since
    Dec 14, 2007

    How can I type out a wolf whistle?

     

    We have an annual event down here in Tampa called Gasparilla, its pirate themed.  That would fit right in.

     

    Those are some respectable splits especially for a 10 miler, were you pushing the stroller.

     

    Looks like you finished strong.  I wouldn't worry about the variations in your pace.  It will probably even out with more experience and its not unusual for your energy to ebb and flow during a long run.  Looks like you get your 2nd wind at about 7 miles.  Me too.

     

    For your cadence, try carrying a metronome.  Set it to beep every third step, so that your ultimate goal is 60 beats per minute (60 x 3 = 180).  Looks like you would have it set now at 56 (56 x 3=168).  Bump it up one 1 beat per minute every week, or even every other week.  I did this mostly on my shorter runs to try to get used to the faster cadence. When I was doing this I would use the metronome every other mile just to try to keep my cadence on track.





    2010 Space Coast Marathon 4:27:39

    2011 Charleston Marathon 4:25:58

    2011 Croom Fools Run 50k 6:16:51

    2011 Marine Corps Marathon 4:24:48

    2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)

    2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)


    Check it out - I'm bloggin'!

  • Maryalicia Legend 255 posts since
    Jun 28, 2010

    shona- FYI- they are stingy on the handicaps now. For some reason they have Indiangiven my original handicap. Thats a moot point as I need more handicap now that Jim and my hero are running 22 minutes /sigh.





    Maryalicia

    Stroller Racer Extraordinaire!

    I know you don't like me racing with my stroller, but I will do my best to respect you and the race!

    AKA -Jim's Virtual Racing Antagonist Assiatant!

    FEAR THE STROLLER! (Just saying)

    Next -

    Columbia Gorge Half Marathon, Hood River, OR, October 24th, 2010

    ORCC Autumn Leaves 10K Run, Champoeg Park (Newberg, OR), 30 Oct 2010

    Some Turkey Trot Race (Can't decide between Zoo or Sherwood)

    Hot Butterred Run 12K Run, 27 Novermber 2010

    Complete:

    ARC in Motion 5K walk/run, Vancouver, WA (35:25 with a stroller)

    Spark your Heart 5K Run, Bend, OR 4 July 2010 (31:08 with a stroller)

    A Servant Festival Race 10K - Run for the Homeless, Vancouver, WA 7 August 2010 (60:11 with a stroller)

    Skirtchaser 5K,  Vancouver, WA 7 August 2010 (30:01 with a stroller)

    Clark County Running Club, 5K Training Run (28:00 with a stroller)

    Oregon Wine Country Half Marathon, Carlton, OR, 5 September 2010 (Chip Finish 02:01:10.0)

    Round UP on the Bluff 5K Run and Fun Walk, University of Portland, OR 18 September 2010 (No Chip- But timers have me at 22:50)

  • rbird Legend 1,073 posts since
    Dec 14, 2007

    Congrats Shona. You've got the big week ahead. I know you will do well.

     

    To find your current cadence you can use your watch and count your steps for 15 seconds and multiply by 4, or 30 seconds and multiply by two, etc.

     

    A lot of metronomes also have a tap feature.  You tap a button with each step and it will display your cadence.





    2010 Space Coast Marathon 4:27:39

    2011 Charleston Marathon 4:25:58

    2011 Croom Fools Run 50k 6:16:51

    2011 Marine Corps Marathon 4:24:48

    2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)

    2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)


    Check it out - I'm bloggin'!

  • Maryalicia Legend 255 posts since
    Jun 28, 2010

    rbird wrote:

     

    How can I type out a wolf whistle?

     

    Bird: /wolf whistle (but that is not me..I just have the costume...BTW she is airbrushed to look that amazing )

     

    Those are some respectable splits especially for a 10 miler, were you pushing the stroller.

     

     

    No- no stroller on my long long runs. Hubby biked next to me with her in the trailer.

     

    Looks like you finished strong.  I wouldn't worry about the variations in your pace.  It will probably even out with more experience and its not unusual for your energy to ebb and flow during a long run.  Looks like you get your 2nd wind at about 7 miles.  Me too.

     

    Cool I was worried

     

    For your cadence, try carrying a metronome.  Set it to beep every third step, so that your ultimate goal is 60 beats per minute (60 x 3 = 180).  Looks like you would have it set now at 56 (56 x 3=168).  Bump it up one 1 beat per minute every week, or even every other week.  I did this mostly on my shorter runs to try to get used to the faster cadence. When I was doing this I would use the metronome every other mile just to try to keep my cadence on track.

     

    what the heck is a metronome? Are you going to make me google it? Is it expensive?





    Maryalicia

    Stroller Racer Extraordinaire!

    I know you don't like me racing with my stroller, but I will do my best to respect you and the race!

    AKA -Jim's Virtual Racing Antagonist Assiatant!

    FEAR THE STROLLER! (Just saying)

    Next -

    Columbia Gorge Half Marathon, Hood River, OR, October 24th, 2010

    ORCC Autumn Leaves 10K Run, Champoeg Park (Newberg, OR), 30 Oct 2010

    Some Turkey Trot Race (Can't decide between Zoo or Sherwood)

    Hot Butterred Run 12K Run, 27 Novermber 2010

    Complete:

    ARC in Motion 5K walk/run, Vancouver, WA (35:25 with a stroller)

    Spark your Heart 5K Run, Bend, OR 4 July 2010 (31:08 with a stroller)

    A Servant Festival Race 10K - Run for the Homeless, Vancouver, WA 7 August 2010 (60:11 with a stroller)

    Skirtchaser 5K,  Vancouver, WA 7 August 2010 (30:01 with a stroller)

    Clark County Running Club, 5K Training Run (28:00 with a stroller)

    Oregon Wine Country Half Marathon, Carlton, OR, 5 September 2010 (Chip Finish 02:01:10.0)

    Round UP on the Bluff 5K Run and Fun Walk, University of Portland, OR 18 September 2010 (No Chip- But timers have me at 22:50)

  • rbird Legend 1,073 posts since
    Dec 14, 2007

    I was actually thinking a lot about the handicap while I was running this morning.  If it is done right, virtually any runner, of any ability, would have an equal shot at winning but it would probably require that they run a PR to win.

     

    I think we could attract a lot more runners to the next race.

     

    I was also thinking about including two weekends to make it easier for people to find local races or accomodate peoples schedules (like Jim's beer bash).





    2010 Space Coast Marathon 4:27:39

    2011 Charleston Marathon 4:25:58

    2011 Croom Fools Run 50k 6:16:51

    2011 Marine Corps Marathon 4:24:48

    2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)

    2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)


    Check it out - I'm bloggin'!

  • rbird Legend 1,073 posts since
    Dec 14, 2007

    This is the one I use.  It's designed for music, to help musicians keep tempo, but it's small enough to carry while you run.  It's smaller and lighter than a cell phone.

     

    http://www.amazon.com/Korg-MA-30-Compact-Digital-Metronome/dp/B0002E2O2Q/ref=sr_1_1?ie=UTF8&s=musical-instruments&qid=1282163466&sr=8-1

     

    This one is designed for runners:

     

    http://www.amazon.com/Seiko-DM50-Compact-Metronome-Blue/dp/B000B5MU4I/ref=sr_1_2?s=musical-instruments&ie=UTF8&qid=1282163606&sr=1-2

     

    and you can clip it to your clothes.





    2010 Space Coast Marathon 4:27:39

    2011 Charleston Marathon 4:25:58

    2011 Croom Fools Run 50k 6:16:51

    2011 Marine Corps Marathon 4:24:48

    2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)

    2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)


    Check it out - I'm bloggin'!

  • thingmabobby Pro 78 posts since
    May 26, 2010

    Okay I've been stalking this thread for a while now and decided to throw down!

     

     

    A little about me:

    My name is Bob, I'm 25 and from Massachusetts. My first 5K was 10 years ago and I ran a 22 something, but I don't think it counts as a PR because I was in high school and never really ran much after that. Now I'm back running and I've run one 5K this past May at 25:32. I'm calling that my PR. I just started training again and am at week 5 of 6 on my program that brings me up to about a 5K distance/time. I've been fighting shin splints up until recently when I took up ChiRunning and have been feeling pretty good since then. A month without injury compared to getting shin splints after a week or two when resuming running from injury - yeah that's worth the studying time! It's been totally worth changing my form.

     

    Anyways, I have a 4miler race coming on Labor Day and a 5K the week after (Sept. 12). I'm up for the challenge!





    Enjoying running everytime I go out!

    http://www.dailymile.com/people/BobbyL

    5K PR: GNBTC Spooky 5K - October 31, 2010 (22:38 - 7:17 pace)

  • dwm082 Community Moderator 1,063 posts since
    Dec 14, 2007

    Excellent Bob! More competitors means more fun for all! And here, I've been trying to get out of running the shorter distance races for the past two years. Looks like I'll be doing lots of 5k/8k/10k races now!

     

    What say we look at a new thread? I think we've about beat the tar out of this one. We can't nest replies any farther down than we already have and the sequencing is getting mungy.

     

    Don





    2012 Race Schedule

    Providence Marathon (4:48:55)

    Buffalo Half-Marathon (2:03:16)

    Chicago Marathon (October 7)

  • rbird Legend 1,073 posts since
    Dec 14, 2007

    All right Bob.  We have another victim.

     

    I was actually thinking about someone in your position.

     

    My idea was to average the recent 5k PR's of every entrant to establish the handicaps.  That way we don't penalize someone who was tearing up the track in school, but doesn't run at that same level now.

     

    If this is someone's first 5k or they don't have a recent time to use, then they can just use their best mile split from training and multiply that by 3.1.

     

    In a worst case scenario they could just accept the average and their handicap would be 0:00.  They could then use their time from this race as the PR for the next virtual race - maybe a turkey trot?

     

    I was also thinking about opening it up this time to include two weekends - say 9/11 through 9/19?

     

    It seems to me that this kind of a race rewards improvement, not necessarily the fastest runner. So any one could win.

     

    By the way, I should also mention that I got that metronome tip right out of ChiRunning.

     

    click click click click click click click click click click click click click click click click click click click click click





    2010 Space Coast Marathon 4:27:39

    2011 Charleston Marathon 4:25:58

    2011 Croom Fools Run 50k 6:16:51

    2011 Marine Corps Marathon 4:24:48

    2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)

    2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)


    Check it out - I'm bloggin'!

  • rbird Legend 1,073 posts since
    Dec 14, 2007

    Don

     

    I was thinking a new thread was a good idea too, and maybe move it out of General Running and into the Clubhouse..  But I think we should hash out the details here and start the new thread with an announcement of the new challenge.

     

    Did I mention:  I WANT A REMATCH!





    2010 Space Coast Marathon 4:27:39

    2011 Charleston Marathon 4:25:58

    2011 Croom Fools Run 50k 6:16:51

    2011 Marine Corps Marathon 4:24:48

    2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)

    2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)


    Check it out - I'm bloggin'!

  • dwm082 Community Moderator 1,063 posts since
    Dec 14, 2007

    Just seems to make sense to me that we'd have one thread per event. If you notice, as we respond to each others' bottom-level posts, the order is getting more difficult to follow. The system seems to like to have only three or four levels. I nearly missed thingamabobby's post because of the nesting issue, so it seemed sensible to suggest a new thread.

     

    No real matter to me either way.

     

    Don





    2012 Race Schedule

    Providence Marathon (4:48:55)

    Buffalo Half-Marathon (2:03:16)

    Chicago Marathon (October 7)

  • rbird Legend 1,073 posts since
    Dec 14, 2007

    How about a post outside of the thread announcing a new challenge and encouraging people to enter by posting their races and PR's in this thread.

     

    I just have a feeling that people who may have stopped following our horseplay may still be interested a new race.

     

    If the the voyeurs only occassionally take peak through the windows they are likely to miss the good stuff.





    2010 Space Coast Marathon 4:27:39

    2011 Charleston Marathon 4:25:58

    2011 Croom Fools Run 50k 6:16:51

    2011 Marine Corps Marathon 4:24:48

    2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)

    2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)


    Check it out - I'm bloggin'!

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