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578528 Views 4,892 Replies Latest reply: Nov 7, 2013 4:54 AM by ShoeGoo RSS Go to original post 1 ... 36 37 38 39 40 ... 327 Previous Next
  • Katie21784 Pro 128 posts since
    Apr 5, 2011
    Currently Being Moderated
    555. Jun 9, 2011 7:48 AM (in response to akaerock)
    Re: My last run was...how was yours?

    Thanks for the reminder to just get out there and enjoy my run.  I'm VERY competitive and competitive with myself, so I get frustrated when I see myself moving backwards instead of forwards.  I generally do a 4 mile run on Saturdays since I'm not currently doing any races.  Once I start doing races most Saturdays, I will have to move my long run to another day.  I map all my runs because I run on a trail where the distance isn't marked so I need to know where to turn around at (I do an out and back run) and like to know what my total mileage was when I get done.  I *try* not to pay attention to my pace and just focus on running a little further each week without stopping to walk, but my app automatically calculates my pace so I see it when I'm done and get frustrated when it's slower.  Really hoping my run today will go better and I won't feel like I'm about to die before I reach the 2 mile mark, haha!





    Follow me on Twitter: @KatieRUNning

    Race Results

    6/4/11 - Salvation Army Dash From Disaster 2 Mile Run - 18:55.5

    6/25/11 - Tomato Festival 5K - 28:15

    7/4/11 - The Great Commission 4 Miler - 37:30 (2nd place in my age group)

    7/9/11 - Swinging Bridge 5K - 31:12

    7/16/11 - Hit The Bricks 5K - 28:36

    8/6/11 - Run For The Son 5K

    Find me and follow my training on www.mapmyfitness.com by searching for katie21784@gmail.com

  • BOSNPM We're Not Worthy 2,481 posts since
    Nov 20, 2007
    Currently Being Moderated
    556. Jun 9, 2011 7:52 AM (in response to Katie21784)
    Re: My last run was...how was yours?

    Katie,

     

    Don't you run at 3:00 PM the hotest part of the day, if so you are working about 30% harder than on a cool day.  6:00 in MS is still hot but still better than 3:00, so if your race was say 8:00 am and only say 78-80 you can run faster with less energy.  During the summer here in NC, I understand my times and runs are not going to be fast and easy, the pay off is in the fall.  Keep at it just adding some time to your runs, you will be fine!

  • Katie21784 Pro 128 posts since
    Apr 5, 2011
    Currently Being Moderated
    557. Jun 9, 2011 7:58 AM (in response to BOSNPM)
    Re: My last run was...how was yours?

    Yea, but my race last Saturday was at 5:00 and it was on a day we broke record temps so it was still 100 degrees when we ran.  It's only been getting up to the low 90's this week.  I definitely expect my times to be a little slower than they were a couple of months ago due to the heat, and I'm actually hoping that on morning runs this will help me since like you said it should only be in the 70's or low 80's.  I just don't really feel like any of my factors have changed much since Saturday so I'm getting frustrated.  I don't feel like I had the adrenaline of being at a race, because the race was TINY...only like 30 people, so I really felt more like I was just out on one of my normal runs, but maybe I had more adrenaline than I realized that pushed me to be able to run the entire 2 miles without stopping...and run it at a decent pace!  Going to do my best to put my pace and my time out of my head and just get my miles in and focus on trying to run further without stopping each week.

     

    Thanks for the encouragement guys!





    Follow me on Twitter: @KatieRUNning

    Race Results

    6/4/11 - Salvation Army Dash From Disaster 2 Mile Run - 18:55.5

    6/25/11 - Tomato Festival 5K - 28:15

    7/4/11 - The Great Commission 4 Miler - 37:30 (2nd place in my age group)

    7/9/11 - Swinging Bridge 5K - 31:12

    7/16/11 - Hit The Bricks 5K - 28:36

    8/6/11 - Run For The Son 5K

    Find me and follow my training on www.mapmyfitness.com by searching for katie21784@gmail.com

  • BOSNPM We're Not Worthy 2,481 posts since
    Nov 20, 2007
    Currently Being Moderated
    558. Jun 9, 2011 8:08 AM (in response to Katie21784)
    Re: My last run was...how was yours?

    Another thing that may help is changing your routine, don't do the same run every day.  Mix things up, change direction, location (if you can), pace, add distance, some days shorter faster, just mix something up if you can, even if it's just leaving your watch at home!  Good luck, we all get into these ruts in life as well as running!

  • akaerock Pro 120 posts since
    Apr 7, 2010
    Currently Being Moderated
    559. Jun 9, 2011 8:09 AM (in response to Katie21784)
    Re: My last run was...how was yours?

    Im very competitive also.  My brother-in-law always reminds me to "Train to race Dont Race to Train". My training pace should always be slower then my race pace. I keep a log of my training mileage and pace also, I admit I use to get frustrated by bad runs also. But after training for 2 years I realized I going to have plenty of training sessions. But Im only going to have so many races during the season. So I save all my competitive energy for the races.

     

    Could the heat and humidity be affecting your run?  Also try to keep a positive frame of mind when running.  Negative thinking will definitely effect your training.  The most difficult thing for me to do when running is to keep a positive frame of mind.

     

    Oh yeah another thing, it could be your starting too fast, try starting really slow then adjust to a comfortable pace.

     

    Im sure you will get it. Good luck and have fun:)





    Try different things, until you find a routine that works for your physique, metabolism, time constraints, etc. Then train smart, with consistency and intensity, and you will be successful.” Iron Charles http://bodyspace.bodybuilding.com/IronCharles/

    2012 AKAEROCK'S EVENT SCHEDULE

    Training Log at Daily Mile

    My Facebook Page

  • Dog-lover Legend 373 posts since
    Mar 5, 2008
    Currently Being Moderated
    560. Jun 9, 2011 8:15 AM (in response to Katie21784)
    Re: My last run was...how was yours?

    Hi Katie,

     

    Lots of good advice on your frustrating runs so far ( we all have them that's for sure) Let me add one more thing.  You said you ran a race on Saturday and did "Great".  In my experience for several days after running a race my legs tend to be a little sluggish.  I always push harder during races and it requires me to go a little easier for a few days after the race. Based on your enthusiasm I'd bet you'll be back as good as new pretty quickly just make sure you accept that your body always needs a little time to recover after you've pushed it hard.  Great job on your race and hang in there those frustrating days are just part of running and training.  Over time they come fewer and further between.

     

    Good luck!!

    Enjoy!

     

    Pete





    Quote from Bob Moawad  " You can't make footprints in the sands of time if you are sitting on your butt. And who wants to make buttprints in the sands of time"

    2008 - Grandma's marathon - 4:51            2011 - Get in Gear 1/2 marathon - 1:46

    2009 - Get in Gear 1/2 marathon - 1:49    2011 - Green Bay marathon - 3:51

    2009 - Grandma's marathon - 4:13            2011 - Grandma's marathon - 3:45

    2009 - Twin Cities marathon - 4:02           2011 - Minneapolis Pride 5k - 21:31

    2010 - Grandma's marathon - 3:58 ya hoo!

    2010 - Twin Cities marathhon - 3:55

  • snortman Pro 62 posts since
    May 22, 2011
    Currently Being Moderated
    561. Jun 9, 2011 8:27 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    When I did W3D1 yesterday, I only covered 2.27 miles for the whole 5 minute warm-up, run/walk times, and 5 minute cool-down walk. My last two during week 2 had been 2.46 and 2.44 miles, respectively. Maybe I tried to conserve too much energy for the run yesterday. I'm going to try and  bump the pace a little bit tomorrow morning so that I can at least get back to the 2.44 or 2.46 distance. I haven't signed up for any races yet, but the local running club is doing some 5K runs on Thursday nights in June, so I'm going to try and head out to those starting next Thursday, just to be running in company. The only thing about it is that it will be 6:30 in the evening, so it'll probably still be 90 degrees outside.

     

    snortman

  • Leadville Fan Pro 176 posts since
    Oct 8, 2009
    Currently Being Moderated
    562. Jun 9, 2011 8:34 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    I've been going out for my recovery runs this week. THe first 3 mile run after that nightmarishly hot/humid 1/2 was frustrating, but I realized that my legs needed to recover, as did my body; that the temps that day did wreck havoc on the system, even if I did take it a little slower.

    Yesterday I ran and went further without needing to take a walk break.

     

    I've also been yawning a LOT since Saturday's race--anyone know if this is related to stress on teh body, etc?  Seems like i can't get a good deep breath.  hmm.





    adult running life commenced: March 2009

    2012 Rock n Roll USA Marathon 5:28:53 unseasonably hot day, full sunshine, sunburned and dehydrated during race

    Omaha Maraton 5:17: __ yeah, new PR! Too bad the brain got in the way and slowed me down! ---recycled glass finisher medals.

    2011:

    April Fools 5K 32:13.7 age division: 28/71

    7th half: Kansas City Hospital Hill 1/2--this thing is tough, but the heat/humidity were tougher: 2:45:43

    8th half: Park 2 Park 1/2-New PR 2:21 and change

    St. Louis FULL Marathon (my first!!!) Hilly, hilly, course full of turns 5:24

    Sullivan Bros. Veterans' 5K 30:10 New 5K PR

    2010:

    4th half (5/1/10) --ran injured, DUMB move.

    Sullivan Bros. Veteran's 5K/10K (11/2010) 1:07:17.7

    6th half: Vegas half (12/2010) New PR! woot woot. 02:27:58

    2009

    St. Patricks 8K (Wash. D.C.) (3/2009)

    1st half 3:04 (5/2009)

    10K 1:17 (10/31/09) HOT, humid, Kaua'i

    3rd half: Vegas 1/2 (2:34:48) (12/2009)

    I will live my life; life lived in fear is not living. ~~me

  • Run4Coffee Pro 143 posts since
    Feb 1, 2011
    Currently Being Moderated
    563. Jun 10, 2011 1:38 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    My run went well again, no heat or humidity in Seattle unlike everyone else is experiencing in this blog.  It's in the lower 50's early morning or 67 in the afternoons (on a warm day in Seattle) ideal for running fast and hard. Today I ran at around 90 - 95% of my Max Heart Rate for 3.1 miles (5k) and testing that out to see what I should expect my 1/2 marathon I should be.    NOTE: Please don't try to max your heart rate out if you're not conditioned for it, you may die...especially in the heat you're all running in.

     

    Does anyone have a formula for translating what they should be pacing at based on what their 5k time is?  I recall reading an article about it but I lost it.

     

    I recall something like this: 5K = X

     

    X times a (fudge factor) = your goal time in the 10K

    X times another (fudge factor) = your goal time in 1/2 Marathon

    X times another (fudge factor) = your goal time in a Marathon

     

    Heck I'm on a roll: X times another (fudge factor) = your goal time in an Ultra Marathon (125+ Miles)...lol

     

    Note: fudge factor = (time, money, willingness and patient significant other)

  • cangell823 Rookie 1 posts since
    Dec 1, 2010
    Currently Being Moderated
    564. Jun 10, 2011 2:49 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    Hey everyone,

    My last run was in February an 8 miles race and I have to say I was not impressed with my time.  Before that I ran a Half in January then a full in October.  I am training for the AF Marathon for September and hoping I can get back into the groove of things.  I am finding running more than 2 miles is tough I feel so out of shape!! Any advice.  The best thing I can think of is just starting out small and building myself up.

  • BOSNPM We're Not Worthy 2,481 posts since
    Nov 20, 2007
    Currently Being Moderated
    565. Jun 10, 2011 5:01 AM (in response to Run4Coffee)
    Re: My last run was...how was yours?

    Use a running calculator, the McMillan Running Calculator works great.  Put a time in for a distance and it gives you paces for your work outs.  Just search McMillan Running Calculator it is a great tool.

  • slowskinnyrunner Pro 67 posts since
    Apr 11, 2011
    Currently Being Moderated
    566. Jun 10, 2011 6:16 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    AWESOME!!!!!!!! Did I say that? I ran for 1 hour and 6 minutes before I had to stop. Never been so excited in my life. Granted it seemed to be alot cooler than it has been being even though my DH said that it wasn't, maybe the humidity was jus lower. The longest I have ever run at one time is 37 minutes and that was a race, havent been able to do that since and then BOOM all of a sudden I did almost double that. The body is an amazing machine. 





    Ham Jam Hog Wild Run 5K - April 16, 2011....................37.32

    State Games of MS Cross Country 5K - June 4, 2011......39.03

    Slow Poke 5K - August 13, 2011....................................37.17

    Rush Run For Your Heart - September 24, 2011...............37.39

    Homecoming 5K - October 8, 2011.................................

    Run For Home 10K - November 12, 2011.........................

    Jingle Bell Run 5K - December 3, 2011............................

    It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit. ~George Sheehan

  • Katie21784 Pro 128 posts since
    Apr 5, 2011
    Currently Being Moderated
    567. Jun 10, 2011 6:21 AM (in response to LemonaidLucy)
    Re: My last run was...how was yours?

    Apparently being mad at myself for my slower pace the past couple of days helped me when I went out on my run yesterday.  I was able to run without stopping for a full 20 minutes, which ended up being about 2.1 miles.  I finished my 3.3 mile run in a 10.50 min/mi pace which was still a little slow, but much better than 11.20 min/mi!  Overall, I was much happier with my run yesterday since I was able to push myself to run further AND brought my time down some.  Hopefully I can continue in this direction over the next couple of weeks and be happy with my first 5K results.  I'm rewarding myself today (today is my off day) by going to enjoy some time laying out by the pool this afternoon 





    Follow me on Twitter: @KatieRUNning

    Race Results

    6/4/11 - Salvation Army Dash From Disaster 2 Mile Run - 18:55.5

    6/25/11 - Tomato Festival 5K - 28:15

    7/4/11 - The Great Commission 4 Miler - 37:30 (2nd place in my age group)

    7/9/11 - Swinging Bridge 5K - 31:12

    7/16/11 - Hit The Bricks 5K - 28:36

    8/6/11 - Run For The Son 5K

    Find me and follow my training on www.mapmyfitness.com by searching for katie21784@gmail.com

  • PerformanceCoachingLLC Amateur 39 posts since
    Feb 7, 2011
    Currently Being Moderated
    568. Jun 10, 2011 9:56 AM (in response to Run4Coffee)
    Re: My last run was...how was yours?

    Your course is flat...so you might beat my time

    This is calculated off your 4 mile run from a couple of days ago.

     

    Event100m200m400m500m800m1000m1500mMile2000m3000m2M4000m3M5000m
    Time18.436.81:17.01:40.52:49.23:41.15:48.46:15.27:55.712:25.313:20.616:58.320:5321:40
    Pace/Mile----------------6:22.76:39.86:40.36:49.76:586:58
    Pace/K------------3:52.33:53.13:57.84:08.44:08.74:14.64:194:20
    Event4M8000m5M10K15K10M20K13.1M15M25K30K20M25MMarathon
    Time28:2035:4235:5445:001:09:441:15:241:34:531:40:081:55:292:00:322:26:362:38:333:19:523:31:10
    Pace/Mile7:057:107:107:147:297:327:397:397:427:467:527:567:598:04
    Pace/K4:244:274:274:304:394:414:454:454:474:494:534:564:585:01
    Endurance WorkoutsPace/MilePace/K
    Recovery Jogs9:34 to 10:045:57 to 6:16
    Long Runs8:34 to 9:345:20 to 5:57
    Easy Runs8:34 to 9:045:20 to 5:39
    Stamina WorkoutsPace/MilePace/K
    Steady-State Runs 7:39 to 7:524:45 to 4:53
    Tempo Runs 7:20 to 7:394:33 to 4:45
    Tempo Intervals 7:14 to 7:294:30 to 4:39
    Time/Interval
    Cruise Intervals(mile)7:10 to 7:20
    (1200m)5:21 to 5:28
    (1000m)4:27 to 4:33
    (800m)3:34 to 3:39
    (600m)2:40 to 2:44
    (400m)1:47 to 1:49
    Keym = metersM = milesK = kilometers
    Speed Workouts
    Middle Distance RunnersLong Distance Runners
    400m1:33.2 to 1:37.21:35.1 to 1:40.6
    800m3:10.2 to 3:19.03:18.7 to 3:28.0
    1000m4:08.4 to 4:20.04:14.6 to 4:24.3
    1200m4:58.5 to 5:12.05:05.5 to 5:21.0
    1600m6:47.3 to 7:02.96:56.0 to 7:11.3
    2000m8:39.9 to 8:54.98:48.7 to 8:59.1
    Sprint Workouts
    Middle Distance RunnersLong Distance Runners
    100m19.3 to 21.120.1 to 22.1
    200m40.2 to 44.241.2 to 45.3
    300m1:00.3 to 1:09.71:01.9 to 1:10.5
    400m1:24.6 to 1:34.01:28.4 to 1:35.1
    600m2:12.6 to 2:22.72:19.4 to 2:25.9
    © 1996-2006 Greg McMillan, McMillan Running Company, Inc.
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