Congrats cake and Mk on your respective long runs and races! You girls give me so much inspiration, so thank you for that!
Quick question: do you eat before morning runs? I was up at 5:15 this morning for a 6 mile run, which isn't super long, but I had a bite of a banana and some water and think it held me over pretty well. What do you guys do?
Another quick question actually...so I'm training for a 10K in october but ultimately a half marathon in february. Right now, I'm running 3 times a week (prob good for now due to fear of recurring shin splints) and Mon and Sat I do 4-4.5mile runs outside, but I'm not sure what to do with Wednesday. I've been doing a 6mile treadmill run (at normal 10min/mile pace) to pick up my endurance, and it has definitely helped get my outdoor runs up to longer distances, but I'm wondering if I should work on speed instead on Wednesdays. I'd love to get under 10 min/mile, but I guess I don't need a whole day devoted to that and I can just try to pick up the pace during my normal runs. I like having my weekly mileage reach 14-15 miles so I'm not sure I can fit in a tempo run at this point. Maybe after the 10K when I start really training for the half?
Ah, sorry I totally rambled away. I'm clearly a beginner...haha. I'd appreciate any input! Thanks so much!!
Ran 5 last night and I have a quick 3 today before WI. This week will be my all time high of 23 miles this week....woot woot.
Taking Charge - I think that is a MK question. I just recently started adding tempo runs in about 3 weeks ago. But I was running 5 days and I just changed the two days over to a "light" and a "tempo" day. IMHO if you are training for a 10k (you have that in the bag ) and in the long run a HM then you should work on endurance. The main goal is to finish. It is your first right? But again ask MK.
ZinkemomX2 - that happens to me all the time (well at least once a week) and I just squeeze my booty and keep running because I refuse to stop! HAHA
MK- Thanks I am going to pick up some before my 9-miler this weekend. THanks for calling me an endurance runner and I am NOT looking forward to missing toenails...ewww. Question My training schedule stops at 10 miles and then next week is supposed to be the HM. WTF??? Is that reasonable. Now I don't follow this thing to the tee, more like a guideline but why wouldn't I at least get to 12 miles before I run the race? Any advice or tips? I mean what would MK do!!! LOL
taking charge- sounds to me like your wedsnday run is your long run?? That is a KEY run...do not change that (of course, you can change the DAY you do it!) If you want to start working on speed, definitley do it on one of your shorter run days....You are definitely ready for your 10k now, but looking into the future for your HM in feb, you dont want to mess with long runs. They are a MUST!!! I think that since your 10k is in OCtober, you DEFINITELY have time to start working on speed, and there is honestly no reason why you should run more than 3 times a week if you dont want to run more (for NOW---that will change with HM training to be sure!!) So, your schedule might go monday-easy 4-5 miles(or whatever distance) wednsday-long run (6 miles, for now) friday-4 mile interval speed work. Tempo runs are kinda hard to figure out if your new to running. I think your best bet is to start doing intervals.... So, for a 4 mile run, you would do prob 8X400 meters, for now. Of course, if 8 is a little much to start out with, feel free to only do 4X 400meters. It goes like this (on the treamill?)...... after warmed up run 400 meters (1/4 mile, or one lap around the track) at a hard effort, slightly faster than your 10K pace, or even slightly faster than your 5 K pace. If you run comfortably a 10 minute mile, you could push the speed to a 9:30 mile or even a 9 minute mile You want to be able to FINISH the interval, but you should be ready for your rest interval when you get to it. So, do a 400 meter hard, then a 400 meter rest (light jog, or walk). Thats 1X400. Repeat as many times as you want/need to, up to 8 times. That will give you exactly 4 miles, not including warm up. LIke i said though, when you first start, 8 X might be a little too much. ANd as they start getting easier over the next weeks, tack on more intervals, run a little faster, or start doing 800 meter (1/2 mile) repeats.... Hope this helped!!??!?!?! Please dont do speed work more than once a week..... and never sacrifice your long run!!
Cakebatter-- you ARE an endurance runner now..yer welcome!!!!
I have to bounce your question back to you.....Do you FEEL like you are ready to run 12 miles yet?? Im going to assume you are using a beginning training program?? For beginner runners, the thought of that "double digit" miler is quite overwhelming and scary..... I think you are stronger than that though!! Youve put in your time, training-wise, your milage, everything. I promis if you only do the suggested 10 miler for your longest training run, you will have NO PROBLEM finishing the full 13. Whats another three miles to a hrad core runner like you?!?! However, if you feel like you could comfortably (??maybe not COMFORTABLY) go an extra mile or two on that last long run, i say GO FOR IT!!! Maybe instead of running 9 miles this weekend, you could run 9.5, (in increase of 1.5 miles from last week) and if you do ok, then increase NEXT weeks 10 miler by another 1.5 miles, up to 11! of course, listen to your body, if the jump up by 1.5 miles was too much, then just run the 10 miles for your longest run...you will be FINE.....although the last couple of miles might be a mental struggle for you! Im planning on going a little overboard on MY long run mileage the weekend of your last long run also!! My training calls for a 17 mile run, but there is a 20 mile race going on, and i cant pass THAT torturous experience up!! The most ive done so far is 15 miles, so that will be a BIG jump up for me.... Itll suck, itll hury, but i will feel so great when its over!! SO much accompolishment. I mean, its ONLY 3 MORE miles than what im supposed to do!!! I can do ANYTHING for 3 measly Miles!!! Take THAT 20 miler!!!
Cake_ i guess the real question that needs to be asked, which only YOU can answer---is will you feel PREPARED if your longest run is only 10 miles? feeling prepared is necessary for confidence going into the run.... on the other hand, one or 2 weeks out from your HM is no time to OVERDO your training...it is a fine line that you have to figure out for yourself...sorry!! But we are kinda in the same boat...my marathon training only calls for my longest run to be 20 miles!! thats a FAR cry from 26.2. I have to have confidence in my training and my ability however, to know that i can finish that extra 6.2 miles...it will prob be the LONGEST and hardest 10k of my life, however you CAN run 13.1 miles! ANd the sense of accompolishment when you do will be unlike anything youve ever felt!!
side note-- im considering upping my last 20 miles to 22 miles, just because i know i can do it!!
MK - I LOVE YOU! Too bad I am getting married here soon....LOL No really that was great advice and I love the idea of increasing ...which is what I am going to do. Usually after my long run I already have that "high" going and I FEEL and I can go another couple miles. I always feel invincible afterwards but I usually stop at my pre-determined miles or a little past for fear of overdoing it. Good Luck on that 20 miler race. You kick a** in everything so I know you will do awesome! And you are right it is like I know I CAN finish the 13.1 but I guess it is the fear of being un-prepared. You have given me some great insight that will definitely help get me across the finishline. What do you do with your goo while running. Do you run with a tiny waist pack or back pack or something?
Check out my new avitar!!! i totally pirated it from the website of the HM i just did this weekend!! Its prob the best race picture ever taken of me, and im def going to actualy PURCHASE IT!!
Cake- If you dont carry a waterbelt or have a zipper key pocket in your shorts, you can do what i USED to dao with the running gels- saftey pin it to the least annoying part of your body (you may have to experiment with this) Ycan pin it to your shirt, or shorts or even inside on your sports bra. I dont know if youve seen them, but they are pretty small.....you can even just carry it in your hand if you want!! I carry a hand held amphipod bottle that has a little tiny zippered key pocket on the side, and my goos (several of them for REALLY long runs) fit inside!
Cake- that feeling , or that "high" after your long run, like you could go a couple more miles is EXACLTY how you want to feel after a long run!!! You must have found a pretty perfect pace for yourself at the moment....i think you can TOTALLY handle running just a little longer for your next two long runs!!!!
FYI....steer clear of the coffee flavored goos when you by some for this weekend...although they dont TASTE too bad, they leave the most godawful flavor that just lingers and lingers for the rest of the run... gave me really bad cotton/sticky mouth....even after i drank water... the rest of the flavors are about preference.....you wont know till you try em!! Just so you know, none of them are actually GOOD!! its an aquired taste, and an aquired sensation of downing one, to be sure!!
I was wondering how one might know when it's okay to run more then one day in a row? I've been working on every other day for the most part and I'm still very slow (Mostly due to my weight)
I've been thinking about throwing in short runs and doing 5x a week to be better prepared for my Nov 1st 15k, but do you think this is overkill and opening myself up to injuries? I've only been back to running seriously for 3 months after taking too much time off last winter after my Olympic Tri last summer (which had a 10k in it)
MK- Okay girlie you are frickn hott! That is an awesome picture. Thanks for so much encouragement really. Note to self: stay away from coffee flavors...LOL
Ideal - How about just adding in one extra day to start. and from then listen to and feel your body out. that is always so important. On your shorter days you could work on speed.
Mk - Thank you so much for the advice! Wednesday is my long run and I do it on the treadmill since I'm only up to 4.5 miles outside. Once I start running 6 miles outside, I'll do my long runs on Saturday mornings and I'll do them outside. You're right, the long run is really important and it makes me feel pretty bad *** . But I do think I'll take your advice about intervals and do those on Monday. I usually run outside on Monday mornings, but as the sun comes up later, it's gonna be dark when I run and I'm not really comfortable running in the dark. It's probably safe, but still kind of unnerving, so maybe I'll use that time to work on speed on the treadmill. Would it be bad if I only do 1 outdoor run a week? I can tell that my long runs on the treadmill definitely help build my outdoor endurance, but very slowly. Great pic, btw! You look so strong and happy! That pic makes me so excited for my upcoming races! And thanks again for your sharing your wisdom
Cake - The 10K is my first race ever, so ya, the half will be my first. So excited!! I'm like you and am definitely hoping to do a practice run of at least 12 miles before my half, even though I'm SURE you will finish strong, I understand wanting to feel a little more comfortable before going into it. Whatever you decide, just know that you're gonna kick butt!
Ideal - I'm not expert, but I agree with Cake and think you should just add 1 day. There's no need to push it and risk injury. What's your current running schedule like now?
Hey everyone!! I checked in with the May or June thread (can't remember...then again I can't remember what I did yesterday, so... )
My first race is in a month!! It is a 5k - I feel like I have been training for this forever... ok, since February. I was thinking I would take until next May to do a 10k, but I recently upped my miles to 4.5-5 and it went pretty well. There is a 10k in October (3 weeks after my 5k) that I'm considering doing.
I'm reasonably confident that I can increase my mileage in time for the 10k. But I made the mistake of looking at last year's winner's times for this particular race. I can't believe people are running a 10k in 27 minutes!! That's faster than my 5k time!
My goal was to finish in just over an hour for a 10k. Right now my 5k time is around 31 minutes. I'm following Hal Higdon's novice 10k training program... considering I'm still a fairly new runner (7 months), should I just aim for finishing the 10k and not worry about time?
ALSO! mkroyer - how the heck do you do a 7 min mile time with short legs?? You are amazing! I feel like my 5'4" legs are keeping me from doing anything over a 10 min mile... can I expect to get faster the more weight that I lose? I feel like I'm doomed for a slow mile time from the beginning because I'm such a shorty!!
It all rainy and gloomy outside...ick so I will on the TM today....which is normal for me but I like to one a week outside. I was supposed to do the 9 Miler today but I think i will push for an even 10 thanks MK
Fat Pants - Well for a first of any kind of race I would for just a finish. Who cares how long it took yah! You ran 6.2 miles!!!!!! So in my opinion I think finishing would be awesome in itself. WTG on 5 miles so far. I have seen you the last few months threads and you have come a long way. Good Job for sticking to and still pushing.
Fatpants - welcome!! Glad to see you here. You've been doing so well with your running that I really think you're ready to train for a 10k!! I actually started running in April and am doing my first race ever, a 10k in October and a half marathon in February! I mainly run 4-4.5 miles with 1 6 mile run a week, so since you're already up to 5 miles you definitely have enough time to make it up to 6. In terms of speed, I'm running comfortably at 10min/mile and am working on getting down to 9:00-9:30, so it's definitely possible with my short little legs! Mk is an amazing inspiration with her running and her ability to push herself so stick around and you'll be running faster and longer in no time!!
. Question My training schedule stops at 10 miles and then next week is supposed to be the HM. WTF??? Is that reasonable. Now I don't follow this thing to the tee, more like a guideline but why wouldn't I at least get to 12 miles before I run the race? Any advice or tips? I mean what would MK do!!! LOL
I think that since your 10k is in OCtober, you DEFINITELY have time to start working on speed, and there is honestly no reason why you should run more than 3 times a week if you dont want to run more (for NOW---that will change with HM training to be sure!!) So, your schedule might go monday-easy 4-5 miles(or whatever distance) wednsday-long run (6 miles, for now) friday-4 mile interval speed work. Tempo runs are kinda hard to figure out if your new to running. I think your best bet is to start doing intervals.... So, for a 4 mile run, you would do prob 8X400 meters, for now. Of course, if 8 is a little much to start out with, feel free to only do 4X 400meters. It goes like this (on the treamill?)...... after warmed up run 400 meters (1/4 mile, or one lap around the track) at a hard effort, slightly faster than your 10K pace, or even slightly faster than your 5 K pace. If you run comfortably a 10 minute mile, you could push the speed to a 9:30 mile or even a 9 minute mile You want to be able to FINISH the interval, but you should be ready for your rest interval when you get to it. So, do a 400 meter hard, then a 400 meter rest (light jog, or walk). Thats 1X400. Repeat as many times as you want/need to, up to 8 times. That will give you exactly 4 miles, not including warm up. LIke i said though, when you first start, 8 X might be a little too much. ANd as they start getting easier over the next weeks, tack on more intervals, run a little faster, or start doing 800 meter (1/2 mile) repeats.... Hope this helped!!??!?!?! Please dont do speed work more than once a week..... and never sacrifice your long run!! 
)
thanks MK
So in my opinion I think finishing would be awesome in itself. WTG on 5 miles so far. I have seen you the last few months threads and you have come a long way. Good Job for sticking to and still pushing. 
