Jump to content



Photo
- - - - -

The CAG Runners Thread (all experience levels welcome)


  • Please log in to reply
445 replies to this topic

#271 Temporaryscars

Temporaryscars

    Talks like a Dalek

  • CAGiversary!

Posted 06 March 2013 - 07:50 PM

I'll probably never do it again, but I'll always have that time.

Did four miles today but it didn't go well. That's what I get for eating a crappy breakfast and not hydrating beforehand. I also had some pretty bad leg pain. They just felt very stiff.

I also don't get the whole reeking of ammonia thing after a long run. I smell like bleach.

usickenme, how much outside running do you do vs inside on a machine?



#272 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 06 March 2013 - 07:59 PM

I am currently doing about 50 miles/ week. I run about 30 inside/ 20 outside. The main reason is that I live in a windy area and I hate the wind more than anything else. It's rough this time of year.


In summer, I am usually only inside about once every 1-2 weeks.

#273 Temporaryscars

Temporaryscars

    Talks like a Dalek

  • CAGiversary!

Posted 06 March 2013 - 08:07 PM

50 a week? Amazing. You must have to have some pretty impressive calorie intake. Do you eat anything special in prep for a run?



#274 Strell

Strell

    LOBSTERS!....IN MY PANTS!

  • CAGiversary!

Posted 06 March 2013 - 08:12 PM

Finally went out last Saturday a month after my car wreck. My lower back still has some pain, but there were no jolts/shocks or anything out of the ordinary during my run. Before the run, I just had the same dull persistent pain, and it's the exact same now. I was worried I'd wake up on Sunday and have to deal with renewed pain intensity, but it didn't happen. I didn't exacerbate it, which is a very welcome result.

Did my 5K route and ran a 26:21, which I count as fantastic given the circumstances. Basically since the beginning of this year, between multiple weeks of the flu and then this stupid car wreck, I've woefully behind schedule. The fact that I'm only a minute slower than my best makes me feel pretty good. I never got winded and the post-run soreness cleared up within two days. I wanted to keep it easy and light for this one, but I'm really happy with the results and feel really motivated.

I'll probably try a longer run the next time I head out, while still trying to not overdo it. I'd like to think within a month that I'll be recovered and can handle longer, faster runs. Time change this weekend also means post-work runs are viable once again. Exciting.


Posted Image
Aminal Crossing: Strell@Tazmily, 2836-3590- 0819

"One of the more...amusing screwballs around here..." - shrike4242
Join the El Hoardo Fan Club!
Threadless.com puts the fun back in laundry!...lafundry! HOORAY! (Referral link)
Wii Obscure FAQ and Facts Thread [Version 2.0] ::: Wii Shop Thread ::: DSi Shop Thread


#275 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 06 March 2013 - 09:22 PM

50 a week? Amazing. You must have to have some pretty impressive calorie intake. Do you eat anything special in prep for a run?



usually I don't. The fact is most people have enough calories in their bodies for up to 1 1/2 hr workout. That takes care of most of my runs.

If I am doing something really high intensity, I drink a sports drink during.

For long, long runs (16-20+ miles). I like to eat a complex carb the morning of (oatmeal) and I usually have a high carb snack the night before. In the summer months, I do eat a gel or two during if I'm feeling a little low. For some reason, colder temps don't make me as hungry. Also, on warmer days, I bring water with me if there won't be any nearby. But I prefer to plan to routes near places I can duck in and snag a drink. The #1 thing I do after long/hard runs is eat a little something right after or better yet, drink some chocolate milk.

As far as general nutrition, I suck. I still eat plenty of crap but I supposed I do better than a lot of people. My thought is, if I am going to eat badly, at least I am going to make it myself.

#276 dmaul1114

dmaul1114

Posted 10 March 2013 - 04:51 PM

Finally got back out there--needed to take a few more days post-vasectomy than I planned due to having a bit of reaction to the stitches and then got swamped with work late last week.

Distance: 3.00 mi
Time: 25:40
Avg Pace: 8:33 min/mi
Elevation Gain: 45 ft
Calories: 367 C

#277 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 10 March 2013 - 06:45 PM

I ran 8.1 miles today @ 7:54 pace. It felt super easy. Having a bit of a low-key week because I have a 5k on Saturday (3/16).

I'm really excited to see where I am fitness-wise.

#278 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 11 March 2013 - 07:25 PM

7.25 miles in 54:34 (7:30). I ran outside today even though it was windy as hell. It sucked

#279 dmaul1114

dmaul1114

Posted 13 March 2013 - 02:23 PM

Got another solid 3 miler in today. The two weeks off seems to have mostly healed up my foot (feel some tightness, but no pain yet) so I'm being conservative with getting back up to 5+ miles in hopes of not aggravating it again.

Distance: 3.00 mi
Time: 25:25
Avg Pace: 8:28 min/mi
Elevation Gain: 434 ft
Calories: 368 C

#280 Temporaryscars

Temporaryscars

    Talks like a Dalek

  • CAGiversary!

Posted 13 March 2013 - 02:39 PM

Finally got back out there--needed to take a few more days post-vasectomy than I planned due to having a bit of reaction to the stitches and then got swamped with work late last week.

Distance: 3.00 mi
Time: 25:40
Avg Pace: 8:33 min/mi
Elevation Gain: 45 ft
Calories: 367 C


What's the recovery time on that?

I ran 8.1 miles today @ 7:54 pace. It felt super easy. Having a bit of a low-key week because I have a 5k on Saturday (3/16).

I'm really excited to see where I am fitness-wise.


Wow, that's really amazing. What would you say your average mph is? I really hope I can get to that point.

I'm getting there though. On Saturday I did six miles which is farther than I've done thus far. Once I get used to that I'll push it up to seven. Hopefully at some point I'll be able to do them faster.

New time on my mile though. Yesterday I did one in 6:50.



#281 dmaul1114

dmaul1114

Posted 13 March 2013 - 03:47 PM

What's the recovery time on that?


10 days or so of no serious exercise, heavy lifting etc. was the doctor's orders.

I only had aching/pain the first day after numbing wore off. Then I was a bit sore for the next week or so (especially if I had to be on my feet a lot). After that, no pain and just took a bit longer for the incision to heal up better since I had a little bit of a reaction to the stitches when they started dissolving--nothing major at all--just left it raw so I took another 5 days or so before getting back to running as I didn't want to get sweaty until it was healed up more. At the 2.5 week mark now and have been back to normal pretty much for a week or so. Just still a small scab as the skin grows back around the incision, but no pain, soreness, bleeding etc. for over a week.

So not bad at all, and highly recommended for guys who don't want kids or already have all they want. Much less invasive procedure vs. having your girl get her tubes tied.

#282 blindinglights

blindinglights

Posted 14 March 2013 - 12:21 AM

I've been working on my speed with shorter runs. Managed a single mile in 6 minutes flat a couple days ago. Have also had a few 1.5 - 2 mile runs with an average pace of 6:20 to 6:35 in the past week.

I can't maintain that pace for anything over 2 miles though. Even that is really pushing it. Ideally, my ultimate goal would be 6 miles in somewhere between 30 - 40 minutes.

Once I get above two miles my pace drops to 7:30. Five miles, and I'm down to 8:30. Eight miles and I'm done, it's 8:30 - 9:00 the rest of the way.

Hoping Mr. 16 Miles @ Sub-8:00 Pace can bestow some wisdom on me. :pray:



Also, dmaul, you're braver than I. :lol:
2011 Completed Games
2012 Completed Games



Use Swag Bucks as your search engine, earn $10 to $15 in free Amazon credit per month. Find out how.


#283 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 14 March 2013 - 01:27 AM

Hoping Mr. 16 Miles @ Sub-8:00 Pace can bestow some wisdom on me. :pray:



first, I second dmaul recommendation. It's a nice thing not to worry about.

Your endurance is lacking. Longer runs will help. If you are looking to do a 10k (6.2 miles). A 6 flat mile translates to an approx. 43 min 10k given your current fitness.

a 4X a week schedule that would help would look like this.*

day 1 Interval- 4-6 X .5 mile in 3-3:15 min with equal rest. Starting out do a few, then decrease rest, then add to the total number of intervals, then decrease time. (alternate workout is 2-3 mile workouts @ same pace). Always do at least a mile warmup EASY.

day 2 Easy- 5-8 miles all at 7:45 to 8:30 min pace. Start with less distance, then add more.

Day 3 Tempo- 3-5 miles @ 6:25-6:40. Warm up with 1 mile @ 8-8:30 pace then go faster. Start with the 3 miles and every 2 weeks add a mile. Then try to hit the faster end of the pace range.

Day 4 Long run - 8-15 miles @ 8:00- 9:30 mile pace. Start with less distance then add more. I personally like to hold a distance for 2-3 weeks then make a big jump, so weeks 1,2,3 would be 8-9 miles then I would jump to 11-12.

If you did this for 12 weeks, you would be in great shape to try to tackle your goal (although you would be closer to 40 min). You would do this workout for 3 weeks, then take are rest week where you run 4-5 days a week 4-7 miles EASY for a total of 3 segments. The other days of the week could be rest/ cross training but always take the day before your long run off.

After 8 weeks I would try a 5k at goal pace to see where you are.


* this is an agressive schedule but if are currently running 8 miles, you should be able to handle it.

#284 blindinglights

blindinglights

Posted 14 March 2013 - 03:45 AM

Let me just start off by saying thanks for the plan, I'm definitely going to give it a try!

I do have a few questions:


then take are rest week where you run 4-5 days a week 4-7 miles EASY for a total of 3 segments.



I'm not sure what you mean here. Do you mean three 3-week cycles of your plan, with each fourth week being a rest week, or are you talking about something else when you say segments?



Also, I'm pretty active beyond running. I'm usually at the gym 4-5 days a week doing calisthenics/weight circuit workouts, swimming roughly 5km a week, rock wall climbing, and playing basketball (if you want to call it that :lol: ). Do you think I should wake up early and knock out the running first thing since I usually go to the gym in the afternoon or should I be saving the runs for the afternoon and switching my gym time to early morning? Truth be told, I really dislike running, so I lean towards just getting up and getting it over with but I didn't know if there's an ideal time for your body to be doing large amounts of cardio like this.

Thanks again for the help.
2011 Completed Games
2012 Completed Games



Use Swag Bucks as your search engine, earn $10 to $15 in free Amazon credit per month. Find out how.


#285 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 14 March 2013 - 04:39 AM

yeah

3 weeks of the the plan above then 1 week of easy running 4 days a week.

so 12 week plan = 3 segments of 4 weeks= 3 "plan" weeks and 1 rest week.

---
as for time of day. Afternoons are better for intervals and tempo work. Mornings are good for the other runs. I wouldn't do anything else the day of the long run and not do any leg work on interval and tempo days.

Honestly if you are swimming that much you could probably drop Day 2 (easy) to every other week. I wouldn't drop it completely as specificity of training will be needed to take your running to the next level.

---
It might be beneficial to find a 10k for the final goal "test". Races are fun and can provide an extra boost. Make sure it is a flat course!

---


Feel free to hit up this thread or shoot me PM if you have questions and let me know how it is going.

#286 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 16 March 2013 - 06:52 PM

Blah, 5k this morning. I've been slightly sick for the last few day but I ran anyway. 18:24 was my time. I'm in better shape but the cold took too much out of me.

Better luck next time

#287 dmaul1114

dmaul1114

Posted 16 March 2013 - 07:41 PM

Damn, what time do you do when healthy? I'd be thrilled to get a 5k under 25 minutes. :D

Got a solid 5 miles in just now. Will take a while to get use to running in warmer weather again as the heat got to me a bit and it's only 75.

Distance: 5.00 mi
Time: 45:17
Avg Pace: 9:03 min/mi
Elevation Gain: 122 ft
Calories: 608 C

#288 Temporaryscars

Temporaryscars

    Talks like a Dalek

  • CAGiversary!

Posted 16 March 2013 - 08:20 PM

usickenme, who made you sick? Lol. Anyway, great time, even when you don't factor in the fact that you were, indeed, sick.

dmaul, that's pretty solid. I do about that as well. I'll be running six in a few one...but I'm procrastinating.

Guess I'll pull the shorts on and start stretching...find something good on netflix.



#289 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 16 March 2013 - 11:12 PM

Thanks guys, I was hoping to be in the 17:30-17:45 range. Last year I ran 17:32 and I've been training harder this winter. I think my son got me sick...kids will do that.

I hear you about the weather. It was 76 here in Denver yesterday and I really felt it.

#290 Temporaryscars

Temporaryscars

    Talks like a Dalek

  • CAGiversary!

Posted 17 March 2013 - 12:09 AM

A 5k in 17:30? Holy shit. I'm pretty sure my lungs would implode if I were to even attempt that.



#291 dmaul1114

dmaul1114

Posted 21 March 2013 - 12:15 AM

This evening's run:

Distance: 4.00 mi
Time: 36:07
Avg Pace: 9:01 min/mi
Elevation Gain: 89 ft
Calories: 483 C

#292 bhk

bhk

    CAGiversary!

  • CAGiversary!

Posted 21 March 2013 - 03:23 AM

Tomorrow I finish week 5 of couch to 5K. It's been a bit rough lately....

#293 mightyduck

mightyduck

    You're killin' me Smalls

  • CAGiversary!

Posted 21 March 2013 - 03:42 AM

How did I never come across this topic? Any Chicago CAGs doing the Race to Wrigley coming up?

#294 Temporaryscars

Temporaryscars

    Talks like a Dalek

  • CAGiversary!

Posted 21 March 2013 - 09:45 PM

Did four miles yesterday at 34 minutes. I felt like I could have done it faster, but that's not my goal.

Mile today, mile tomorrow and then six miles on Saturday. I injured my foot last Saturday. I thought it might have been my old injury that took me out of the game last time, but it seems to have healed.



#295 Strell

Strell

    LOBSTERS!....IN MY PANTS!

  • CAGiversary!

Posted 21 March 2013 - 09:55 PM

Went out last Saturday in the morning to do another 5K course. It was abysmal, taking me 27:42. I felt awful the entire time.

Went out on Tuesday after work and ran the same course, and again felt abysmal. Finished in 28:45. Just...awful, ugh. I felt great for the first half, and shrugged off the inner thigh soreness (which I know is leftover from Saturday), but the second half was slow with a lot of stomach pain. Ugh. Really disappointed in myself.

Heading back out on Saturday morning since that gives me time to recover. Might do some light elliptical stuff tonight/tomorrow and/or light a few weights.

Beginning of this year just has been awful. :[ Flu killed me for weeks and then a car wreck. Ah well, nothing I can do except push myself harder.


Posted Image
Aminal Crossing: Strell@Tazmily, 2836-3590- 0819

"One of the more...amusing screwballs around here..." - shrike4242
Join the El Hoardo Fan Club!
Threadless.com puts the fun back in laundry!...lafundry! HOORAY! (Referral link)
Wii Obscure FAQ and Facts Thread [Version 2.0] ::: Wii Shop Thread ::: DSi Shop Thread


#296 usickenme

usickenme

    I'm the a-hole

  • CAGiversary!

Posted 21 March 2013 - 11:51 PM

10.5 miles today in 1:23 felt okay. First real long run in a while, been sick

#297 Temporaryscars

Temporaryscars

    Talks like a Dalek

  • CAGiversary!

Posted 23 March 2013 - 08:02 PM

Six miles today @ 53:45. I'm eating usickenme's dust here.



#298 dmaul1114

dmaul1114

Posted 23 March 2013 - 08:12 PM

Rainy today so just did 3 miles on the treadmill in 27 minutes or so.

#299 Strell

Strell

    LOBSTERS!....IN MY PANTS!

  • CAGiversary!

Posted 24 March 2013 - 02:19 AM

After the two abysmal 5Ks, I ran a 5 mile today in 42:45. Felt great the whole time. Hoping this means the last two were flukes. Planning on going out early this week to do a 3 or 4 mile race, and then try for some real distance next weekend.


Posted Image
Aminal Crossing: Strell@Tazmily, 2836-3590- 0819

"One of the more...amusing screwballs around here..." - shrike4242
Join the El Hoardo Fan Club!
Threadless.com puts the fun back in laundry!...lafundry! HOORAY! (Referral link)
Wii Obscure FAQ and Facts Thread [Version 2.0] ::: Wii Shop Thread ::: DSi Shop Thread


#300 bhk

bhk

    CAGiversary!

  • CAGiversary!

Posted 24 March 2013 - 02:54 AM

Finished week 5 of couch to 5K today. Getting there....