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Thread: The Official Thread for Runners

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    One man.....one pie Moliere's Avatar
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    Default The Official Thread for Runners

    I want to post about my running and I want to read about others running, but there isn't a centralized place to do it. There are many random running threads so I figured I'd start an official thread that is dedicating simply to running. I'm not sure if there is a form or not to make it an official thread (if so send it along and I'll return it in 3 to 5 weeks).

    Today I did my second morning run since I started running again. I hate morning runs. I'm always slower in the morning. I doesn't help that it was 71 degrees at 5:30am and all I had was a long-sleeved running shirt. I ran 3.25 miles in just over 30 mintues and came home drenched in sweat. Luckily I took water with me this morning so I could replace some the fluids I lost.

    What do you guys usually use as a target for split times? I'm trying to keep my mile splits under 9 minutes. This is not usually a problem when I run at night but for some reason I'm always slower in the morning.

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    Quote Originally Posted by Eddie Jones View Post
    I want to post about my running and I want to read about others running, but there isn't a centralized place to do it. There are many random running threads so I figured I'd start an official thread that is dedicating simply to running. I'm not sure if there is a form or not to make it an official thread (if so send it along and I'll return it in 3 to 5 weeks).

    Today I did my second morning run since I started running again. I hate morning runs. I'm always slower in the morning. I doesn't help that it was 71 degrees at 5:30am and all I had was a long-sleeved running shirt. I ran 3.25 miles in just over 30 mintues and came home drenched in sweat. Luckily I took water with me this morning so I could replace some the fluids I lost.

    What do you guys usually use as a target for split times? I'm trying to keep my mile splits under 9 minutes. This is not usually a problem when I run at night but for some reason I'm always slower in the morning.
    I always run in the mornings. Shoes hitting road usually by 5:30. It's cold and dark, but there's an oddly peaceful solitude, and with virtually nobody else out and about I feel like I own it all to myself.

    But I can understand not liking mornings. I myself swore I would never be that guy going to bed at 9:30 so I can get up for exercise every morning. Oops.

    As for times, for me that varies. I never have two fast runs in a row, always at least one day of easy run in between (easy meaning I can barely hear my breathing and could easily have a conversation during the whole run). On my 'faster' days my times depend on what I'm doing.

    My schedule up until this last couple weeks (I'm out with various pains and hip flexor issue right now) was:
    Mon--tempo run
    Tue--easy/lift
    Wed--speed work (usually 400 repeats)
    Thu--easy/lift
    Fri--rest or short fartlek
    Sat--LSD

    So at least a couple times a week I am running faster paces, working on anaerobic threshold, teaching my body to run fast, etc. the other times I'm enjoying music or a podcast and just letting my body recover running nice and slow.

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    One man.....one pie Moliere's Avatar
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    Quote Originally Posted by OhioBlue View Post
    I always run in the mornings. Shoes hitting road usually by 5:30. It's cold and dark, but there's an oddly peaceful solitude, and with virtually nobody else out and about I feel like I own it all to myself.

    But I can understand not liking mornings. I myself swore I would never be that guy going to bed at 9:30 so I can get up for exercise every morning. Oops.

    As for times, for me that varies. I never have two fast runs in a row, always at least one day of easy run in between (easy meaning I can barely hear my breathing and could easily have a conversation during the whole run). On my 'faster' days my times depend on what I'm doing.

    My schedule up until this last couple weeks (I'm out with various pains and hip flexor issue right now) was:
    Mon--tempo run
    Tue--easy/lift
    Wed--speed work (usually 400 repeats)
    Thu--easy/lift
    Fri--rest or short fartlek
    Sat--LSD

    So at least a couple times a week I am running faster paces, working on anaerobic threshold, teaching my body to run fast, etc. the other times I'm enjoying music or a podcast and just letting my body recover running nice and slow.
    I never ran in the morning, even during high school. I tried it after my mission but I just am better in the afternoon or evening. I think I'll continue running in the evening as I get the same benefits (alone, cool (relatively of course), etc.) and we have decent running trails in my neighborhood.

    My schedule has just been to run at least 3 times a week. My schedule with work, family, and church doesn't allow for me to run every day and I just want to get back in shape and maintain it.

    I think I might try some easier runs though and try to go to 4 runs a week with two being hard and two being easier. Right now I'm pushing it every time as I am trying to get faster. I'm not a distance runner in heart or mind. I'm a sprinter and slowing myself down for a 30 minute run takes a lot of self control. I'll probably enjoy my running more if I did a couple runs at 10 min/mile pace.

    In any case, I just bought $200 worth of running gear (long sleeved shirts, running jacket, shorts (not Nikuman length thank goodness) so I guess I'm in this thing for the long haul.

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    Quote Originally Posted by Eddie Jones View Post
    I never ran in the morning, even during high school. I tried it after my mission but I just am better in the afternoon or evening. I think I'll continue running in the evening as I get the same benefits (alone, cool (relatively of course), etc.) and we have decent running trails in my neighborhood.

    My schedule has just been to run at least 3 times a week. My schedule with work, family, and church doesn't allow for me to run every day and I just want to get back in shape and maintain it.

    I think I might try some easier runs though and try to go to 4 runs a week with two being hard and two being easier. Right now I'm pushing it every time as I am trying to get faster. I'm not a distance runner in heart or mind. I'm a sprinter and slowing myself down for a 30 minute run takes a lot of self control. I'll probably enjoy my running more if I did a couple runs at 10 min/mile pace.

    In any case, I just bought $200 worth of running gear (long sleeved shirts, running jacket, shorts (not Nikuman length thank goodness) so I guess I'm in this thing for the long haul.
    A couple of quick thoughts:

    -I rarely if ever run more than three times a week. There are too many other things I like to do, and you really shouldn't do more than three quality runs (tempo, speed, or distance) a week, anyway--anything extra should be recovery runs, at least at the recreational level. If you make sure to do something aerobic every day (weightlifting counts if high intensity), you'll see plenty of improvement.

    -There are very few sports that you can get fully into for $200, and you likely won't buy much more if you race at all--I have a drawer full of tech shirts and I can't remember the last time I bought one. I buy a new pair of shorts every year or so and a few pairs of socks. New pair of shoes every year. I have a pair of tights that I bought on a big sale and a cannondale light pullover that I throw on if it gets cold--both of those are 5+ years old.

    Ask the cyclists about gear...

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    Board Bookworm happyone's Avatar
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    I'm mainly a walker, so if you want to kick me out of this thread, I'm okay with it.

    This time of year, I go out as soon as I can get changed after work - about 4:00. I lumber, I can't really call it jogging or running, about 3/4 times a week 3 or 4 miles out of a total of 6 or 7 miles. If I jog more than that my aged body starts to object

    I try a take a long walk - 8-10 miles every Saturday in the morning

    When I jog it is between a 10/10:30 min/mile pace. Walking is between 13 and 14 min/mile.

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    Quote Originally Posted by happyone View Post
    I'm mainly a walker, so if you want to kick me out of this thread, I'm okay with it.

    This time of year, I go out as soon as I can get changed after work - about 4:00. I lumber, I can't really call it jogging or running, about 3/4 times a week 3 or 4 miles out of a total of 6 or 7 miles. If I jog more than that my aged body starts to object

    I try a take a long walk - 8-10 miles every Saturday in the morning

    When I jog it is between a 10/10:30 min/mile pace. Walking is between 13 and 14 min/mile.
    Friend, you are a runner in my book. You log more miles than most of us and 14 minutes per mile is speedwalking at a minimum.

    I strive to run five days per week. I don't always do it. Sometimes life gets in the way. Other times I feel like I need another day to recover.

    I run long one day of the five and fast one day (sometimes more if I feel like it). The other days are just runs. For fast runs, the speed depends on the distance. 6:50 to 7:10 for a 5k, the rest extrapolated off of that. I try to keep it about 30 seconds slower than what I think my current race pace is.

    For long runs, I just try to finish. Usually run about 9 to 9:30. Sometimes dragging at the end. Depends on day, temperature, weather, and humidity. Also, I run better at night. But it does me more good in the am.
    Awesomeness now has a name. Let me introduce myself.

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    Good thread idea, EJ.

    My running week currently looks a lot like OhioBlue's. I typically do one day of tempo, one day of intervals and one day of long distance. I also try to "just run" on one other day each week and throw in a day or 2 on the bike or in the weight room. As I get further along in my program, I may try to add one other day of running on high mileage weeks.

    As for pace, I use Daniels Running Formula by Jack Daniels. He has some great charts outlining various speeds for different kinds of workouts, based on fitness level and goals. My marathon goal time for this spring is 3:30, so based on that time, my tempo runs should be about 7:25, and intervals are 1:42 for 400m, 3:30 for 800m and 4:17 for 1,000m. Long run pace should be similar to nikumans at 9:17, but I rarely go that speed on the weekends. I typically finish at about 8:20-8:30ish due to me just trying to keep up with my running buddies.

    I am strictly an early morning runner. Alarm clock goes off at 5:20 every morning and my feet are out the door between 5:30 and 5:45am. It can be brutal at times, but that is the only predictable time for me to run each day. If I try in the evening, it would likely only happen about half of the time.

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    Senior Member Sea Chicken's Avatar
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    I try to run every day except Sundays. When I'm in town, I have a neighbor I run with every MWF and we've been doing the same 7-mile loop for a few years now. When we get bored with it we switch directions.
    On Tuesday and Thursday I do 7-10 depending on how much time I have. Saturday's I try to go long, but sometimes family/travel commitments mean I have to take the day off.
    I'm hoping to average 8 minute miles in a marathon next year, so over the winter, I'm trying to keep most of my runs under 8mpm. When the weather is bad or I just don't feel like it, I run a little slower.
    When the weather starts to warm up I plan on increasing the pace on most of my runs to closer to 7:45.
    I've been told that this isn't the smartest way to train, but it seems to be working for me.

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    Senior Member Sea Chicken's Avatar
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    Oh, and I almost always run in the morning. Especially in the winter, I like to get out while my body is still warm. If I wait until it is light out and I can see how cold it looks outside, I'm more likely to talk myself out of it.

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    One man.....one pie Moliere's Avatar
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    Quote Originally Posted by bluegoose View Post
    Good thread idea, EJ.

    My running week currently looks a lot like OhioBlue's. I typically do one day of tempo, one day of intervals and one day of long distance. I also try to "just run" on one other day each week and throw in a day or 2 on the bike or in the weight room. As I get further along in my program, I may try to add one other day of running on high mileage weeks.

    As for pace, I use Daniels Running Formula by Jack Daniels. He has some great charts outlining various speeds for different kinds of workouts, based on fitness level and goals. My marathon goal time for this spring is 3:30, so based on that time, my tempo runs should be about 7:25, and intervals are 1:42 for 400m, 3:30 for 800m and 4:17 for 1,000m. Long run pace should be similar to nikumans at 9:17, but I rarely go that speed on the weekends. I typically finish at about 8:20-8:30ish due to me just trying to keep up with my running buddies.

    I am strictly an early morning runner. Alarm clock goes off at 5:20 every morning and my feet are out the door between 5:30 and 5:45am. It can be brutal at times, but that is the only predictable time for me to run each day. If I try in the evening, it would likely only happen about half of the time.
    I've never heard of this so I'll look into it. This might prove to be very helpful as right now I'm just going blind on my pace. I'm skeptical though as it is by a guy named Jack Daniels.

    The attraction of running at night is mainly based off of my prior routine. The kids go down for bed around 8pm. After that, I usually would dish up some ice cream and sit down to watch TV or read. Now I've supplemented the TV watching time with running and cool down. Different strokes for different folks. My only concern is that all 5-Ks I've seen (My target is to run a number of these next year) are all morning runs. Maybe leading up to the race I'll do a couple morning runs to habituate my body.

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    Quote Originally Posted by Eddie Jones View Post
    I've never heard of this so I'll look into it. This might prove to be very helpful as right now I'm just going blind on my pace. I'm skeptical though as it is by a guy named Jack Daniels.

    The attraction of running at night is mainly based off of my prior routine. The kids go down for bed around 8pm. After that, I usually would dish up some ice cream and sit down to watch TV or read. Now I've supplemented the TV watching time with running and cool down. Different strokes for different folks. My only concern is that all 5-Ks I've seen (My target is to run a number of these next year) are all morning runs. Maybe leading up to the race I'll do a couple morning runs to habituate my body.
    Just about all runs are morning runs. It's something to get used to for sure.

    If I consistently run in the morning, I am better at it. Today was my first morning run in a long time and it sucked. We will see how tonight goes.

    Does anybody else have certain running shoes they use on certain runs? I have a pair of Nike Lunarglides that I love on short fast runs, but anything more than five miles and they feel flat. Likewise, I have some Asics and Sauconys that I don't like for speed but love when it starts to get long.
    Awesomeness now has a name. Let me introduce myself.

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    Quote Originally Posted by nikuman View Post
    Just about all runs are morning runs. It's something to get used to for sure.

    If I consistently run in the morning, I am better at it. Today was my first morning run in a long time and it sucked. We will see how tonight goes.

    Does anybody else have certain running shoes they use on certain runs? I have a pair of Nike Lunarglides that I love on short fast runs, but anything more than five miles and they feel flat. Likewise, I have some Asics and Sauconys that I don't like for speed but love when it starts to get long.
    I have two pair that I wear, but not because of routes - i alternate them on days. I seem to get more life out of them that way - about a month more or so.

    I hope I can get todays walk done before the storm hits, but the wind is really kicking up right now. You can hear it whistling around our building, that almost never happens

    Yesterdays walk/run was done during a snow squall. I really like walking in the snow - if the wind is not blowing. It gives me a real feeling of peace. Wierd I know.

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    Quote Originally Posted by happyone View Post
    I have two pair that I wear, but not because of routes - i alternate them on days. I seem to get more life out of them that way - about a month more or so.

    I hope I can get todays walk done before the storm hits, but the wind is really kicking up right now. You can hear it whistling around our building, that almost never happens

    Yesterdays walk/run was done during a snow squall. I really like walking in the snow - if the wind is not blowing. It gives me a real feeling of peace. Wierd I know.
    Not weird at all, happyone. I can totally relate. For me running in the dark in the early morning after a snowfall, where everything's kind of quiet and bright and peaceful, and the trees are all covered....that's just a beautiful experience. Love it.

    I also have started alternating shoes lately to extend life, though they are the exact same model (asics 2150s). Nikuman I've seen where people have shoes for long runs, shoes for speed work, racing flats, etc. I can see the appeal but being a novice and short on $$$, I'm shoe-monogamous.

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    Quote Originally Posted by Eddie Jones View Post
    The attraction of running at night is mainly based off of my prior routine. The kids go down for bed around 8pm. After that, I usually would dish up some ice cream and sit down to watch TV or read. Now I've supplemented the TV watching time with running and cool down. Different strokes for different folks. My only concern is that all 5-Ks I've seen (My target is to run a number of these next year) are all morning runs. Maybe leading up to the race I'll do a couple morning runs to habituate my body.

    Right on, EJ. I say do what works for you....and it sounds like you're building a good thing. I would probably do more evening runs but like others I just can't be consistent enough with stuff going on. I would think it is a good idea to run a few mornings before you do the races, even if just for the experience of learning how to, uh, flush the buildup in your tank before you hit the starting line.

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    Board Bookworm happyone's Avatar
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    I guess one of the reasons I don't do a whole lot of morning runs is that I have to be at work at 0600.

    Really thay is just an excuse. I've never been able to consitantly get up early enough to get a decent run/walk in before I get to work. My Saturday walks normally start at about 0800 or so.

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    Quote Originally Posted by happyone View Post
    I hope I can get todays walk done before the storm hits, but the wind is really kicking up right now. You can hear it whistling around our building, that almost never happens

    Yesterdays walk/run was done during a snow squall. I really like walking in the snow - if the wind is not blowing. It gives me a real feeling of peace. Wierd I know.
    I didn't quite get finished. It started snowing at about the 4 mile mark. It was a pretty gusty wind for most of it also. As the front rolled in, the visablity dropped from more than 10 miles, I could see Antelope Island, to less than a quarter mile in less 5 minutes.

    I must have looked pretty pitiful, because I was offered a ride home by two different people

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    For Christmas I asked to get fitted for running shoes and a new pair. I started running again a few weeks ago. I am just slowly building mileage right now on a treadmill to get my legs back and to prevent any injury. I had a handful of frequent flier miles about to expire so I used them on a Runner's World subscription.
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    Senior Member Eddie's Avatar
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    I like to run. It just feels good.

    Mornings are the best for me. There is less traffic, fewer people, etc. I like the peace and quiet, the sound of my shoes hitting the pavement, the swishing sound of my running sweats when it is cold. I hardly ever carry the ipod anymore - though I probably will when I get into longer runs during training.

    I usually run 4 days a week - Monday I run a big hill, Wednesday is a speed run, Thursday is an easy/recovery run, and Saturday is a long run. I pulled something in my foot playing basketball a couple of weeks ago and haven't run in that long and it's killing me. I don't want to lose what I've gained and I miss the wake-up.

    My wife decided she was going to start running about three weeks ago and signed up for a Turkey 5K tomorrow as motivation to keep going. She likes to ask me how long it will take before it stops sucking.

    I don't remember how long it takes. I do remember that running wasn't much fun for the first month or two, but then it slowly became more and more enjoyable.

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    Although I had jogged occasionally years ago (I'd never run more than four miles), beginning late last year I started running fairly frequently when my sadistic daughters challenged me to join them in the 2009 Silicon Valley Turkey Trot (a 10K). I did, and lived, which was my only goal. Having worked fairly hard for that modest achievement, I decided to keep it up, sort of. Lately, I've been cycling or running 4-5 days a week, and doing strength training two days a week. Running is my least favorite activity, but I can tell it improves my overall fitness and I feel so good when I'm done (and it's more than the relief that ensues when one stops hitting one's head against the wall) that I keep it up.

    Each week I do one long (for me) run of around six miles, and 1-2 shorter runs with a little bit of speed work thrown in. Tomorrow I'll do the 2010 SVTT and hope to beat last year's time, and for a 58 year-old who wasn't running at all 14 months ago, I'm satisfied with where I'm at.

    I've picked up lots of excellent suggestions and encouragement in this forum, and look forward to more.

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    Rather than drop 80 bucks (!!) for my wife and I at the Walnut Creek turkey trot tomorrow, I will be racing myself in the morning. 10K somewhere along the quiet streets of Sacramento near my sisters house, where we will be crashing tonight. My goal is sub-46:00, which would be about a 7:25 pace. That will be a bit of a stretch for me, but I think I can do it. I've taken it pretty easy this week with my workouts, so hopefully my legs will be fairly fresh tomorrow.

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    Quote Originally Posted by PaloAltoCougar View Post
    Although I had jogged occasionally years ago (I'd never run more than four miles), beginning late last year I started running fairly frequently when my sadistic daughters challenged me to join them in the 2009 Silicon Valley Turkey Trot (a 10K). I did, and lived, which was my only goal. Having worked fairly hard for that modest achievement, I decided to keep it up, sort of. Lately, I've been cycling or running 4-5 days a week, and doing strength training two days a week. Running is my least favorite activity, but I can tell it improves my overall fitness and I feel so good when I'm done (and it's more than the relief that ensues when one stops hitting one's head against the wall) that I keep it up.

    Each week I do one long (for me) run of around six miles, and 1-2 shorter runs with a little bit of speed work thrown in. Tomorrow I'll do the 2010 SVTT and hope to beat last year's time, and for a 58 year-old who wasn't running at all 14 months ago, I'm satisfied with where I'm at.

    I've picked up lots of excellent suggestions and encouragement in this forum, and look forward to more.
    Good luck to you PAC tomorrow! May you run like the (breaking) wind. And good luck as well to any others running Turkey Trots tomorrow, or races against themselves in Sacramento!

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    Semper infra dignitatem PaloAltoCougar's Avatar
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    It is finished. The run went very well, despite 35 degree temps at the start. I realize that won't impress those along the Wasatch Front or in Wyoming, but for Silicon Valley, that's arctic. It was also more crowded than last year, with around 12,000 runners. The throng really slowed me down the first mile or so, but after that I was averaging just over 9:00/mile and ended with a time of under 56 minutes, although the official results haven't been posted. I feel better than last year, with a slightly better time to boot, so I'm happy.

    That said, it bugs me that my 18 year-old son and his pal, both of who are swimmers but haven't run at all in many months, did the thing at an 8:30 pace. Youth is wasted on the young.

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    Quote Originally Posted by PaloAltoCougar View Post
    It is finished. The run went very well, despite 35 degree temps at the start. I realize that won't impress those along the Wasatch Front or in Wyoming, but for Silicon Valley, that's arctic. It was also more crowded than last year, with around 12,000 runners. The throng really slowed me down the first mile or so, but after that I was averaging just over 9:00/mile and ended with a time of under 56 minutes, although the official results haven't been posted. I feel better than last year, with a slightly better time to boot, so I'm happy.

    That said, it bugs me that my 18 year-old son and his pal, both of who are swimmers but haven't run at all in many months, did the thing at an 8:30 pace. Youth is wasted on the young.
    Congrats - you are so right about youth wasted on the young

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    I remembered one thing I had forgotten about running this time of year - Yesterday I started out jogging and there was just enough snow on the sidewalk to hide the ice patches. Within 1/4 mile I had slipped twice and almost fallen another time. I dialed it down and ended up walking the distance.
    Last edited by happyone; 11-29-2010 at 09:15 AM.

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

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    One man.....one pie Moliere's Avatar
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    I set my alarm for 6:15 so I could go out running. I woke up at 5:45 with running on my mind. It's crazy to think I'm actually enjoying this especially given the fact I knew it was cold outside.

    I got up and hit the pavement at 6:15. It was 32 degrees (very cold for Houston) but the cold gave me a chance to try out my new running gear. I got in 4.25 miles, which is one mile farther than I've done previously. I decided to go for distance instead of speed and it's amazing what a pace 30 seconds slower than normal will allow you to do. My average pace was 9:15/mile and even after 4 miles I probably could have gone another 2 except that my ankle was still bugging me from the turkey bowl.

    It was nice to run in the dry, cold air instead of the hot, muggy nights.

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    Quote Originally Posted by Eddie Jones View Post
    I set my alarm for 6:15 so I could go out running. I woke up at 5:45 with running on my mind. It's crazy to think I'm actually enjoying this especially given the fact I knew it was cold outside.

    I got up and hit the pavement at 6:15. It was 32 degrees (very cold for Houston) but the cold gave me a chance to try out my new running gear. I got in 4.25 miles, which is one mile farther than I've done previously. I decided to go for distance instead of speed and it's amazing what a pace 30 seconds slower than normal will allow you to do. My average pace was 9:15/mile and even after 4 miles I probably could have gone another 2 except that my ankle was still bugging me from the turkey bowl.

    It was nice to run in the dry, cold air instead of the hot, muggy nights.
    be careful, you might actually find yourself enjoying running in the early morning.

  27. #27
    Board Bookworm happyone's Avatar
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    I know I said I liked running/walking in the snow, but it does have it's drawbacks.

    There are two that have been reinforced to me this last couple of days - wet feet and cleaning the dog's paws of snow build up

    On the positive side, I like listening to the crunch of the snow under my feet as I go along

    I may be small, but I'm slow.

    A veteran - whether active duty, retired, or national guard or reserve is someone who, at one point in his life, wrote a blank check made payable to, "The United States of America ", for an amount of "up to and including my life - it's an honor."

  28. #28
    One man.....one pie Moliere's Avatar
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    So I've taken to heart some of the advice in this thread and it is paying dividends. I'm seriously kicking myself for not starting this thread 3 months ago.

    I decided to do some distance runs just for fun. My first 3 months of running was hell (but an okay hell as I like to push it) and I wondered if I ever really enjoyed running in the past.

    My goal today was 4.5 miles at a 9:30 pace as I thought that this pace would allow me to hold a conversation if I were running with someone. I finished with 5.3 miles at 9:08 pace. Here are my splits:

    Mile 1: 8:49 (this surprised me and I decided to take it noticeably slower)
    Mile 2: 9:52 (whoops, too slow)
    Mile 3: 9:33 (Speed feels okay but I think I should go faster)
    Mile 4: 9:01 (Probably the right speed or just a bit fast for distance run)
    Mile 5: 8:30 (Was feeling really good so I decided to push it a bit more)

    The run felt fantastic. I was barely breathing hard and after two minutes from stopping my breathing was back to normal. I'm a bit sore but very happy about being able to go far. Now I'm thinking that I might someday.......ah nevermind.

    In any case, I think next time I do a distance run I'll shoot for 9:15 splits.

  29. #29
    Senior Member Eddie's Avatar
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    OK - so maybe this is a dumb question with an obvious answer that I should just know. But I don't.

    My approach has always been to get faster by running faster, longer, etc. Obviously the longer runs are a little slower than the shorter runs - but just run as fast as you can while still feeling good and maintaining a general pace.

    In looking at training schedules intended to prepare a person for for longer races, it seems like they are always talking about going slower than race pace on long runs. So the thought occurs to me - if you are always running slow, how in the world are you supposed to get fast?


    So - what is the benefit of running a slower pace than you anticipate racing at? Help me understand why I should run at a 8:30 or 9 minute pace if I can do 8?

  30. #30
    Huge Member BigPiney's Avatar
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    Quote Originally Posted by Eddie View Post
    OK - so maybe this is a dumb question with an obvious answer that I should just know. But I don't.

    My approach has always been to get faster by running faster, longer, etc. Obviously the longer runs are a little slower than the shorter runs - but just run as fast as you can while still feeling good and maintaining a general pace.

    In looking at training schedules intended to prepare a person for for longer races, it seems like they are always talking about going slower than race pace on long runs. So the thought occurs to me - if you are always running slow, how in the world are you supposed to get fast?


    So - what is the benefit of running a slower pace than you anticipate racing at? Help me understand why I should run at a 8:30 or 9 minute pace if I can do 8?
    I don't understand it either. I talked with an elite woman runner, who was running 2:45 in the Boston, and she said people asked her all the time how to run faster. She said, run faster. That is it plain and simple.

    Of course this means running intervals and doing speed work, all of which really sucks.

    My wifes best marathon time was when she planned on running at a certain pace and did all of her training runs at that pace, even the long ones. Now there may be some truth to the running faster thing in long runs. She trained at a pace to run 3:30, and did end up running faster to get a 3:23. So that is what I would recommend. Run at the pace you wont to get, and then you know you can do it.

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