Whoa, where is this posted? No. You burn more than 150-300 calories on a 10 mile run. That is a fallacy

OK....I found it, NO, what she was saying is that WHILE running your body can only take in 150-300 calories per hour from energy gels and sports drinks. Beyond that you are not going to absorb. Although personally, ingesting that much of sportsgels/drinks would make me sick LONG before 150-300

Yes - ABSORBED, and agreed, I don't like that number either, that many cals during a run is a bit high for me as well.

600 cals burned on a 10 miler sounds low as well. In general, and I use the word general, on average people burn about 100 cals PER MILE. Of course, weight and speed can affect that, but it's a pretty average number and I find when I use my heart rater monitor that's pretty accurate. So you are likely burning around 1000 miles on those 10 milers.

Not much to add on the speed conversation. I do intervals once a week, and have grown to like them. Mixes things up and I've noticed awesome improvement in my speed. So I generally do 1 Easy run, 1 speed run or hill run and 1 Long Run.

Yes regardless of speed you burn roughly 100 calories per mile give or take.

The reason speedwork helps with weightloss is you get greater afterburn - your metabolism stays elevated for longer post run.

I ran another 1-miler today - shaved 30 seconds off my Wednesday time. As far as calories go, I got a bodybugg for Christmas and it showed that I burned about 120 calories in that mile. I am sure that count will go down as I get back into shape. An unfortunate consequence of fitness is effeciency in burning calories.

So I guess you guys are saying I should continue the interval runs? I'm not training for any race, but I know that it should help with after-burn of fat. Dang - I really, really hate sprinting.

cherry what kind of intervals are you doing?

Warm up 5 minutes and then spend 20 minutes sprinting 1 minute jogging 1 minute, 5 minute cool down.

One of my goals for this year is to begin running. It scares/confuses me. I don't know how to run. Sounds ridiculous, right? I don't know how to breath properly, what pace to maintain etc. I have tried in the past & normally just end up feeling stupid & power walk it back to the car in a frustrated/bad mood.
Just recently I heard of a 2/3 method where you run for 2 minutes then power walk for 3. You continue this method for the entire distance. When you feel confortable with it, you push yourself and up the running time & cut the walking time. I have to admit, this sounds a little less scary. Any advice people want to throw out there would be greatly appreciated.

Cherry - mix it up sometimes if you are hating it. Go for 2min/2min sometime, etc. Or hill repeaters. It is good practice because you have to learn to adjust your pace to just a bit slower to be able to hang on for 2 min. Plus if you have been doing 1/1 you get to tell yourself you only have to do half the reps on 2/2


53:03 on my 10K today. Not bad considering its the first race I've RACED in 18 months and I am still a good 20-25lbs above racing weight. Very pleased. I hope to break 50 again in March

You can even do 30 seconds run 1.5 min walk and increase from there. That's how I started. And go at your own pace.

I have been running for quite awhile and have had the goal of a half marathon for quite awhile. The farthest I've gone is 16k, but that really beats me up. Stretching and an extra gel helped.

I got busy at work last fall and got behind on my running, so I'm back to 5k and working up again.

Cherry - yes I'd continue to do intervals, mostly because you're "mixing" up your type of activity. We you do nothing by one activity your body adapts and becomes more efficent, burning less cals.

LW - it sounds like you've got the right idea. I just started running for as long as it was comfortable and then I just natually started wanting to push myself.

Ennay - Congrats! That is a stellar time for just coming back. WOW! I'm super impressed! Especially since I've never run a 10k anything close to that, of course believe it or not, I actually never done a 10k race. My first race was a half marathon. My "plan" is to do a few 5s and 10s as part of my second marathon training in the Fall.

I can't believe I've totally already convinced myself I'm going to want to run a second marathon. First of all, I haven't even run my first, second I said I only wanted to run one! But I'm enjoying this process so much I can't imagine not doing it again and perfecting it.

So tomorrow is the big 16 miler. Trying to eat better this time around. Yesterday was awesome! Which for me is amazing, Friday's and Saturday's it usually really hard to stay on track for me. So far today is going extremely well also. I have me pre and post fuel plan in place, gonna do a little stretching later for my hips and then get a good nights sleep. I'm excited, I mapped out a great course and I'm ready!

Have a great weekend everyone!

ready to shed this old me...cmon it's time to take my running to the next level!

Tomorrow will be my first run then. Eeeek! Wish me luck! :)

Ncuneo- I also have a sub-2 hour Half goal for this year (May 6) and I'm also going to run my first marathon (Chicago in October).
I'm super excited!

Good luck!!

RFC - that's is awesome, good luck to you as well. I'm really excited about the sub 2 goal. My attempt will be on June 3rd in San Diego. It's a super flat course and I registered last week. I ran a 2:06 a few weeks ago on my own, so I'm hoping I don't have too far to go. That was one of the greatest runs of my life.

Also good luck to you LW & AKA.

So it's 5:30 am and I'm just waiting for my pre-run snack to digest while my family sleeps away, lucky ducks:) The wind has picked up and I'm hoping if I wait another hour or so that will die down...I HATE running in the wind. We get some pretty crazy gusts around here.

I'm not really too nervous. I'm just focusing on the fact that I've already completed 14 and in my last training cycle I did a 15, so this is not something outside of my familiar zone. I'm also trying to stay in the present of my training and not look too far. The thought of the 18 miler coming up in two weeks and the 2 20 milers coming up after that really freaks me out. Right now, all that I need to focus on is the 16 miler today that is only 2 more miles than last weeks run...the rest will come.

Food wise, I did ok yesterday...the first 2/3s of the day were really good, but the end got a little rough. Fortunately, I didn't go too nuts with the sugar, fat or salt so it should have little effect on my run. If anything it will probably help. But that's really not the point...I really need to get a handle on my emotional eating...but that's a entirely different thread...so wish me luck today!

I'll check back later if I don't fall asleep :)

I did want to pass along one super important race tip I picked up on yesterday. When pinning your bib to your shirt, dont accidentally pin your shirt to your shorts. :rofl:

Intelligent blondes all over the world are thanking you at this very hour!!
:rofl:

Ran with a friend yesterday for the first time we did a run 3 walk 1min {I think} and we ran 6.5 miles it was the longest I have run it seemed pretty easy as I usually just run the whole time but usually just go 3.5.And the longest before this was 5 miles but that was with no walking. I know I need to switch it up can not seem to get my speed upwith the straight running.

Seriously, the sad part was the number of millithoughts that went through my head before I figured it out. "Did my hips get bigger in the last 15 minutes?" Partly because I had a double knot in my shorts string that I havent been able to undo in weeks so it is tough to get them off anyway.

I had such a wonderful run yesterday. I had a fight w/ DH beforehand - maybe that fueled me? Anyway I did a .8 mi walk warmup and then jogged 5.6 miles, the longest I've ever done continuously. It was getting really dark and my road has no streetlights, or I would have gone longer. Also the weather is INCREDIBLE here in New York - it was over 60 degrees yesterday. I ran in shorts and a long sleeve shirt.

I'm getting ready for a half marathon in May, so I'm trying to add .5-1 mile to my long run each week. I'll have to do the rest of my runs on the treadmill this week as I have to go to the office everyday and it's too dark in the morning and at night when I get home.

deva, that's fantastic!

ennay, hilarious!

You guys with the sub 2 hour goals are amazing! I will be happy just to finish before they take the finish line down :-) After this I'll see if I want to attempt the full marathon the following year..I'm starting to get the feeling that I'll want to be able to say at least once in my life that I did it.

ennay; that is sooo funny
natamars:sounds like you were runnin off steam, it is such a great realease.I so love running!!!and thank you
Yesterday I ran a bit of a different route road was really rocky,gravelly but good to switch it up it was late in the day after a bit of an early morning hike that we gained 1,000 ft in 1 mile and than back down hill and then lazyed around for a few hours and decided to run so wasn't my best time but happy I can still get out and move my butt 3.5 miles.
This morning I ran 3.1.Now off to the larger town to groc. shop.
Have a great day!

I am all kinds of $crewed up. I have gained some weight (I am up to about 230 - ~gasp!~) and it has HORRIBLY impacted my running. AND I was not as consistent over the holidays as I would have liked to have been. So, I focusing on developing better habits and breaking the bad ones I have.

Last year, I trained for and completed a triathlon! At one point, I posted on here about my training and mkroyer told me not to expect to lose weight during training. Holy moly was she right. I was so hungry trying to maintain a calorie deficit, I eventually gave up and just ate so I wasn't hungry. I maintained my weight eating whatever I want... HOWEVER, when I stopped training, I didn't reduce my calorie intake. Hence, the weight gain.

While I was training for the Triathlon, I thought... hmm... why not throw in some more running and do a half marathon the week after the triathlon? I never got in all my training for the HM, but I ran it anyway. I completed the (sprint distance) Tri in 2:10:52 (the 5k was a trail run - took me like 45 mins) and I did the HM in 3 hours, 53 seconds.

Though my weight didn't go down, I did lower my cholesterol 40 points fromt he year before and lowered my Triglycerides to nearly half what they were two years ago. I felt GREAT!

Now I feel like a lump of cr@p with no one to blame but myself.

Getting to the point: I am focusing on my problem areas in eating (evenings!!) and working out first thing in the morning - even if only for 20 mins. Every time I read about other people running, I get all pumped up!! I have been doing a lot on the TM and I need to get outside and run. I have cold weather running clothes... time to use them!!

Hi all! Looks like everybody is doing very well! I took a much need 1 week rest. My body loves me for it!
My goals:
Complete c25k (I will be this Friday!! :carrot:
From there:
Gradually increase to 15 miles a week (right now I'll be at 12 miles a week)
Work on HIIT 1-2 days a week.
Increase my speed over time (which is the purpose of HIIT)

Greetings, all! I am glad to find a forum that considers you a runner regardless of your shape if you, well, run. I've always been embarrassed to say that I run because my fat torso and thighs make me look more like I'm into drink-the-beer and eat-the-Cheetos. (I hate Cheetos, btw.) My masseuse (whom I go to because he knows how to undo the knots I put in my legs) says I'm a runner, even though I don't run races, but I've always felt that was more to flatter his customer than anything else.

But on to the positive: goals. Here are my goals:

1. Drop from 170lb to 140lb. This is hard enough with my non-existent metabolism, but on top of that I tend to develop very large, dense muscles from spinning and swimming. I'm hoping running will build some leaner muscles and make me weigh at least less than most of the men I work with....
2. In the short-run, make my arse and waist not look so lumpy in the formal dress I'm taking with me to Ireland in March.
3. Shape my Corgi into some kind of steel-hard, high-endurance Super Corgi. He is already buff and trim, because he comes with me on runs. Imagine what he'd be like if I got up to 12-milers twice a week! Maybe he will learn to fly! :carrot:

Hey everybody!

16 miler went really well. Hydration and fueling still need some work, but I'm getter there. I forced myself to SLOW down and I think that helped a lot. I'm not pleased with how slow I was going, 10:42 avg. pace, but I think that it was critical in not crashing halfway through my run. I was actually able to pick up the pace a bit at the end, which I usually can never do. I think with some work and some extra fuel I can get that down a little. I have time goal for my marathon, I know I know, I'm not supposed to do that...but I can't help it.

I'm taking the day off today. I'm actually not sore at all and while my hips hurt a bit while running a little after, they don't hurt at all today (huge improvement), but the thought of going to spin tonight just makes me want to cry and I just stated my period today...so I'm just feeling - bleck! So rest it is. I'll be doing some yoga tomorrow and some serious strength training. I know I'll see a lot of improvement if I can get back the strength in my glutes and inner thighs.

That's about it for me today, I've had a raging headache all day and I'm ready to veg out!

ncuneo (I have to retype your name 3 times every time) - what is your time goal? I see nothing wrong with having one as long as it is reasonable and realistic.

But with your half time from August, I'm gonna say that 10:42 is still very much on the FAST end of what a long run should be. Long runs are not races. Fast finishes for the last third of your long run every few weeks is a good training tool. Marathon pace runs NOT part of your long run are also a good strategy. Racing your long runs - not so much. Let the pace come. If you need extra fuel to pick up the pace of the long run you are negating a lot of the benefit of the long run which is training your body to use the fat for fuel.

Hi Guys,

Need a bit of advice. I used to run 5 miles 3/4 days a week but 18 months ago i became unwell and have been recovering ever since. Ive fully recovered now and went for a run the other morning. I only managed to do a mile and felt as if my heart and lungs were going to pack in! Shows how much out of shape i am!

My question is, what is the best way to get back to running 5 miles? Ideally i would like to be able to run 10 miles but like i said before i can just about do a mile.
Thanks :)

Ennay - I know...I'm making a complete rookie mistake when it comes to pacing on my LR. I'm pretty sure the rule is 30 - 90 seconds slower than your marathon pace. I didn't realize the complete purpose though. I'd always kind of wondered how do people expect to hit a certain time if they don't train at that pace, but what you are saying makes a lot of sense. It's not just about training your body to perform at a certain pace, but also how to use fuel. So my major goal is a sub 5hr, but my true goal is 4:45 and my secret unrealistic goal is 4:30. I've run a 2:06 half on my own, but that took a lot of effort, so I know that a 4:30 is completely unrealistic and a 4:45 isn't too far behing, but a sub 5 should be something I can achieve.

Laura - just start slow and the same way you started running the first time around. You can do a walk run program or C25K or just go for as long as you feel comfortable and then add as you feel ready. Good luck!

OK 4:45- 5:00 sounds good. With the 2:06 (which SHOULD be hard, if it isnt hard, it not racing! Hard definitely qualifies!), the 4:45 is not out of reach at all with the right training, 4:30 is in range but tight on a novice program. It is theoretically in the pace degredation curve, but not many novice runners hit the curve. Many experienced runners dont.

I usually train much closer to the 90 seconds slower (generally I dont stress, but I end up 80-110 seconds slower). There are some varied opinions, but not many will recommend even 30 seconds. I think when you are down on the slower end you can slide that a little but you need to really focus on how well you are recovering from the run.

You do spend some time training faster too. It's not about all easy all the time.

It's that difference that you mentioned earlier of the difference between training to finish and training to race.

It's a balancing game of building yourself up without tearing yourself down in the process. After a long run you have to be healthy enough to resume training in 1-2 days and hit your quality workouts in 2-4 days depending on your plan. I can go on a long run and then take my kids to our hilly zoo and walk around all afternoon and go for a jog monday morning. After a marathon, you dont. If you are racing you are blowing yourself out in one effort. After a marathon I hobble after beer and food, take a shower, crash, and can barely sit down on the toilet without a hand rail for 2 days.

you might be able to hit 5:00 training to finish, If you want 4:30-4:45 range you need to train to race. Make your hard days hard and your easy days easy

Just for comparison - recommended training paces from one plan for a 4:30 marathon. Pfitz and Daniels both have faster paces, but are high mileage plans.

Easy - 10:49 to 11:19
Long - 10:49 to 11:49
Recovery - 11:49 to 12:19 (I know right? But my first mile is often this, and the day after a hard workout)

Tempo - 9:22 to 9:47

Intervals -
400's 2:01.6 to 2:08.6
800's 4:14.1 to 4:25.9

laura - just start slow. And if slow is still hard then do run/walk intervals. You will regain stamina faster than you think.

Laura, i know just how you feel. I was running 3 miles, 3x a week and then pretty much quit in October. I started again last week with single mile runs and I barely manage that! It is amazing how long it takes to into shape and then bam it's gone in a flash. I ran my third un this morning (granted after a 30 minute on the Kinect - running in place doesn't cut it in my book and did the wall breaker - fun!) and question my goal of working towards 1.5 on Thursday run because I was about to collaspe. I'll run first, then workout and see if that works, lol. Keep going!

I love this thread!
ennay- I feel a bit embarrassed to say it, but I never knew that component of the long run purpose either. Since its so many miles, and so much more enjoyible when you take an easier pace, I have always ran my long runs slower. It's great to know why doing that is important!

I ran my first half in 2006 and have done at least 1 half marathonan a year ever since (never graduated to the whole though. Go ncuneo!) But I have never really followed a training program beyond trying to get one long run in a week and a couple other runs or workouts. (pathetic I know). But this year I want to really train right. And just looking at the wealth of knowledge you ladies have shows me I need to do some homework.

I want to lift 4 times a week up until the last couple of week prior to the race. Also I like to cross train once a week, and of course 1 to 2 rest days per week. These demands have made it so difficult to find a race training program. I dont want to sacrifcice strength training in the name of running. I know that is done so much. But I also want to break the 2 hr half that I have been chasing for years (my best half time was 2:05).

If anyone knows where to look for a good racing training program let me know!

Also today is the first long run. Only 4 miles this week. I'm starting off slow after the lazy holidays.

Welcome Ma26! I'm a HUGE fan of Hal Higdon's programs, but am following the Marathon Training Academy for my current full marathon training.

Ennay - that is all fantastic advice on pacing. All those times sounds completely doable for me. Right now my recovery is pretty good. There really was no recovery from this week's run. I wasn't sore or tired, I did take a rest day yesterday (usually I do spin), but it was more mental and TOM related. When I ran hard the week before I was sore for about a day or so. So I'm not killing myself yet. Again, love the info and thank you!

Yoga and strength training today!

Just keep it in the back of your head. You are heading into the meat of training now. THIS is when it STARTS and now is when you need to allow the pace to come to you rather than trying to bring a pace to the run.

If you struggle with allowing yourself to go slow, try a fast finish run once in awhile on your long run as your reward. IF you keep your first 3/4 of the run slower than 11:15 mm THEN you can reward yourself by trying to find marathon pace near the end of your run. Dont do it every run, it is a tough workout. But hitting 10:19 for the last 3-4 miles of an otherwise 11:30 18 miler is a better workout than trying to hold 10:35 the whole way. Better for recovery, better for adapting.

You all just blow me away with your times and slowing down to times....I know I have only been running {or my word for it} since Oct. BUT I am green with envy. Today I actually cut 2 min. off my last weeks 3.6 run and I still am only mustering 10:43 miles. I am not a kid and a good 15lbs overweight YOU ALL AMAZE me something to strive for!!!!

:rofl:
You think they are blowing you away! HA Imagine how feel!!
Add a prior lower back injury and re-injury to that and accept that I'll more than likely NEVER be able to run that fast, then you share the same ball park with me! {{giggles}}

That's the thing about running. You never know and really the only person you compete with is yourself.

Unless your name is Kara Goucher and Nike is paying you crap loads of money to run. Then I suppose you compete against others.


I have had times when a 13 minute mile was a victory and times when a 7:45 mile was defeat.

Did my 4 miles today. 535 feet elevation gain for the course. It was a down and back in the foothills here where I live. I have a garmin running watch (christmas from husband) now and it makes such a difference. I had run this trail many times in the past. And I had always figured that the distance I covered todat to be 4.5 miles. I wasnt aware how much the hills slow me down! Nice to learn what I'm really doing. My pace was 12 min miles on the uphill and average only 9:50 on the down. Not too surprised at the uphill pace, but I had believed I was making up more time than that when flying back down. Craziness. Took the puppy and he had such a blast. 4 miles was much tougher than I remember it being last fall. Proof to the 10 lbs and lack of excercise over the holidays.

How's everyones day?

Thanks k9owner and ENNAY Starting running at 59 + my running freinds think I am a super star BUT I guess even though I did not know it in my younger years I am a bit comtitive. I am doing better than friends and they have been doing a LOT longer some have health issues or time issues I have niether and I have been doing alot of diffeent types of execise over the last few years and they have not thou I have not ran... I have kickboxed strength trained ,done insanity tubo jam and HITT training all after 55 years old {before couch potato} ect for hiking and backpacking.
So should be patient with myself {AINT HAPPENING}
ma26
Just got my GARMIN for Xmas it makes quite a difference!!!NOW YOU DO KNOW WHAT YOU ARE DOIN!!!I guess that is what is makin me even MORE NUTS!!!Competeing against myself!

OH diva. I had no idea! Well then you need to find the age grade calculator. Seriously, I believe by that calculator you are leaving us in the dust. I have a friend who races other friends by the calculator for fun.