The Running Thread - 2016

[DopeyBadger]

@DopeyBadger Thank you so much for the input. I only started running this last July. I've done a whole 2 races (a 5k and that 10k mentioned). The 5k I finished in 43m which was better than my goal of 45. Since then, I've run 5ks during training in 39/40m.

I haven't really tried Galloway but I may and see if that improves things for me. I had been using Jenny Hadfield's run/walk half-marathon training plan with some modifications. That's where I got those longer rest intervals from. Main reason I started with run/walk is I've got a congenital heart defect and didn't want to overdo it. Since then, I've gotten the ok from the dr to do whatever I want (no restrictions), but I didn't really modify stuff because clueless runner here

As far as running at a 12:00/mile, no, it doesn't seem physically possible for me to hit that pace when running out on the road. Feels far far too slow. I am going off lap pace and not the by the second updates on the garmin. I do see how that could be extremely brain taxing. I don't want to micromanage my run. I deal with enough of that at work

No problem and always happy to help. When I first started running, I wish I had a place like this to ask all my questions instead of drifting in the wind. Now I feel it's my duty to help others with the knowledge I've gained in my brief years of experience and research.

Is it this one (with modifications)?



The key to determining whether the training is working appropriately and if the pacing is good for you is this: Are my run/walk intervals at the end of my training runs faster than the ones at the beginning? If they are faster at the end, then you're good. If they're slower at the end, then you need to make some adjustments to your training. Like switching to a different interval ratio. Finishing EVERY training run feeling like you could have done one more (one more mile, one more run interval, one more speed interval, etc.) means you're doing it right. If you ever feel like, "Wow, I'm spent and couldn't do another 100m..." then that training run was FAR too tough. Endurance running is a long term sport and the gains are made after months and years of consistent effort.

 

[Flossbolna]

@DopeyBadger thanks for all those explanations! I found them fascinating! And I am kind of happy to know that running at an easy pace is not a sign of being lazy, but actually beneficial for my training!

 

[OldSlowGoofyGuy]

QOTD: I do a local 5k (Tartan Trot) in a kilt, but other than that, no costumes.

 

[Tasmen]

No problem and always happy to help. When I first started running, I wish I had a place like this to ask all my questions instead of drifting in the wind. Now I feel it's my duty to help others with the knowledge I've gained in my brief years of experience and research.

Is it this one (with modifications)?

<snip picture>

Close to it, yes. Co-worker recommended it to me.

The key to determining whether the training is working appropriately and if the pacing is good for you is this: Are my run/walk intervals at the end of my training runs faster than the ones at the beginning? If they are faster at the end, then you're good. If they're slower at the end, then you need to make some adjustments to your training. Like switching to a different interval ratio. Finishing EVERY training run feeling like you could have done one more (one more mile, one more run interval, one more speed interval, etc.) means you're doing it right. If you ever feel like, "Wow, I'm spent and couldn't do another 100m..." then that training run was FAR too tough. Endurance running is a long term sport and the gains are made after months and years of consistent effort.

So far that pretty much describes my experience. I don't train to the point of 'omg.. someone get me a gurney or litter'. I don't want to injure myself or make myself so exhausted that it'll be a week before I go out again. It's good to hear that's the right way to do it.

 

[run.minnie.miles]

ATTQOTD: No costumes for me... I don't like anything uncomfortable (I'm like a picky toddler haha). I'm not sure what I'm going to do for the PHM... I want to dress the part, but I'm not sure I could stand a tutu for even 1 mile.

 

[Slogger]

ATTQOTD: No real costumes but a lot of headgear. Mouse ears for Disneyland 10k, Green/white clover hat for Shamrock, Uncle Sam hat for 4th of July, Santa Hat and Holiday Natty Boh shirt for Santa Run. Saw some great costumes at our Halloween run last year.....favorite was Mr. Fredricksen from the Pixar movie UP and he was "towing" his house behind him (another runner was in the house). Willing to bet they put more time into their costume than I did with my headgear......but guess who got to the beer tent first?

#priorities

 

[DopeyBadger]

@DopeyBadger thanks for all those explanations! I found them fascinating! And I am kind of happy to know that running at an easy pace is not a sign of being lazy, but actually beneficial for my training!

You're welcome. No doubt about it in my mind. There is a place for all paces on the spectrum for eliciting adaptations, and that includes a very healthy dose of easy running. I use to try and "PR the day" by running as fast as I could every day. I got faster, but eventually my PRs stagnated. I read Hansons (and many others) and tons of scientific literature. I gained a new appreciation and understanding of the science behind running. I scoffed at the idea that running slower would actually make me faster. I mean really, like REALLY... Run slower, to race faster.... But if I was willing to believe in others, why not try something new? I dropped my marathon time by 18.1% after one 18 week training cycle (now that's my 6th marathon against my 4th marathon, so this isn't me just making gains because I'm just starting out), another 4.7% after another cycle, and another 2.3% after this last cycle (although it could have been better if I was smarter about it, lesson learned). This is one of my favorite graphs to help show people it works.



A lot went into it, but training slower played a huge role in this progression. So, nope not lazy, just smart.

 

[Slogger]

Just remembered I have a picture of Mr. Fredericksen and his house from UP from last year's Wicked 10k.
Very creative!

 

[roxymama]

How did that house move? Was there someone inside there or was someone pulling it? I am fascinated by the logistics of this.
I hope all the roads were wide enough. I can only imagine trying to take that thing on a turn while people are flying to get around you. So many questions!
When a costume turns into a parade float, maybe we've gone too far? But it is really cool looking and well done.

 

[Chaitali]

Your 5K and 10K PR fall in line with each other. But your HM PR is a bit aways. Just from this I would suggest more endurance work. It would seem you have the necessary speed (VO2max) to run the desired 2:45, but that you currently lack the endurance to do it. The endurance comes from Lactate Threshold running and Running Economy. As a run/walker you are very likely already running Lactate Threshold paces (this would be roughly the pace you can race for an hour). So where you'll find the most gains is from working on Running Economy. Running Economy is the bodies ability to stave off fatigue (the ability to maintain the LT at a set pace for longer durations). This comes from more easy running, and more overall time spent running. So my suggestion would be to attempt to run 80% of your runs in the 13:38 or slower pace range. So in summary, your training paces are currently likely too hard. Completing more easy running may allow you to get faster. The two phrases I like are "Don't survive the training, thrive because of it" and "Save it for race day". Overall, the large majority of your training should feel rather easy. You should have very few days where your paces fade at the end of the training run. And additionally, you should find you are faster at the end than the beginning because you're so fresh. If that's not the case, then you're probably running too fast on a normal basis.

If life permits, you may find that this plan would be really easy and you could do more running per week. More running per week = more gains in running economy. This would be accomplished with more Day 2 running.

This is so helpful, thank you! I think I probably do need to add another day of running. My long runs have been around 13:30 this training cycle but that was also with the heat of Summer. One of my shorter runs have been just a bit under 13. And the third day is usually speedwork on either the track or the treadmill (mostly the treadmill in the Summer). And that day 2 training you described sounds really doable. So should I add two days of that instead of the speedwork on the track? I had a feeling my long run was too large a percentage of my weekly mileage.

 

[gjramsey]

ATTQOTD: No costumes for me, but I do enjoy seeing others wearing costumes in races, and mostly thinking about how hot they must be wearing it!

 

[keahgirl8]

Good morning folks. Was feeling a bit under the weather yesterday. Still not 100% and not even sure if I will run tonight or not. Feeling a bit tired still...

QOTD: With Halloween just around the corner, I thought I ask if you have you ever done a costume type run?

ATTQOTD: For some reason I have not. I know our local running group is planning on doing a costume run this week, but I have trouble making it to the groups run as they happen fairly early in the afternoon.

ATTQOTD: I've done "costumes" for rD races, but only using running clothes as a base. I place comfort as priority #1!

As do I! I love seeing people's costumes, but it's just not for me.

ATTQOTD: No costumes for me... I don't like anything uncomfortable (I'm like a picky toddler haha). I'm not sure what I'm going to do for the PHM... I want to dress the part, but I'm not sure I could stand a tutu for even 1 mile.

Same here. I usually pick a cute tech shirt, with some kind of message on it, and brightly colored capris. It's basically what I would wear to train in, but I pick out a special shirt. I'm comfortable during the races, then afterward, I have a new training shirt to wear over and over. I have never worn a tutu, but I have seen many of them on the side of the road and in trash cans during PHM weekend races.

 

[DopeyBadger]

This is so helpful, thank you! I think I probably do need to add another day of running. My long runs have been around 13:30 this training cycle but that was also with the heat of Summer. One of my shorter runs have been just a bit under 13. And the third day is usually speedwork on either the track or the treadmill (mostly the treadmill in the Summer). And that day 2 training you described sounds really doable. So should I add two days of that instead of the speedwork on the track? I had a feeling my long run was too large a percentage of my weekly mileage.

If you'd like something more formal for a training plan, feel free to send me a PM (no pressure as you can decide to use it or not, usually only takes 2-4 hours of my time). I can then crunch the numbers fitting a training plan based on your current fitness level, goals, and current availability. The dependency of what you can and can't do in training is based off time and pace. And without crunching the numbers I couldn't tell you definitively whether it would pass my requirements. It sounds like you are considering 4 days a week:

1- Speed
2- Easy
3- Easy
4- Long

This probably would pass, but I can't be sure without working out all the small details. I personally would suggest you do the following because speed work is unnecessary given your 5k/10k times:

1- HM Tempo
2- Easy
3- Easy
4- Long (being about 60-90 seconds slower than Tempo, again dependent )

 

[Chaitali]

Wow, thank you! I'll try to make some general adjustments now since my current training cycle is almost over but will send you a PM about my next training cycle

 

[Baloo in MI]

ATTQOTD: The closest I have come would be last year I wore a Christmas hat with elf ears during a Christmas themed 5k I ran with my daughter. There were a lot of fast Santas that day!

 

[camaker]

ATTQOTD: The closest I've come to a costume is running the SWDS challenge in the Under Armour Vader and Stormtrooper shirts.

 

[MommaoffherRocker]

ATTQOTD: The only costume runs I have done were Disney races. I dress up but mostly use tech clothes and add a headband. For Darkside I was Kylo Ren and added a hood from DS's costume and for the DLH 10k I was the Evil Queen and had a cape. I was so hot with both of those I couldn't imagine running in full costumes.

 

[Slogger]

How did that house move? Was there someone inside there or was someone pulling it? I am fascinated by the logistics of this.
I hope all the roads were wide enough. I can only imagine trying to take that thing on a turn while people are flying to get around you. So many questions!
When a costume turns into a parade float, maybe we've gone too far? But it is really cool looking and well done.

@roxymama ......the house sat on a frame that had wheels and the person (persons?) inside walked and pushed it along. They moved steadily but not fast.
The Wicked 10k is a fun event where most people wear costumes and run on the very wide Boardwalk at Virginia Beach. No tight turns or anything like that. They have a very competitive costume contest and some people go all out to win!
For the Surfin Santa in December, the race started right before sunset and the Boardwalk and beach were lit up with decorations and lights. One couple had a great costume where he was Santa in a sleigh and she was a reindeer pulling him. A lot of creativity for these races.

 

[The Expert]

ATTQOTD: For the Princess 5K this year -- my first race and I wasn't really a runner yet -- I put a costume tutu on over my capris and tank top, and I wore a small headband tiara. I LOVE costumes and dressing up, even taught myself to sew years ago so I could make my own, but I'm very picky and like to be authentic, which doesn't really go with running comfort. For this coming Princess and Tink races, I have or plan to purchase various combos of SparkleSkirts and RawThreads tanks for my "costumes". For the three Princess races, I'm doing a different princess for each race, and for the two Tinks I have variations on Tink inspired gear.

 

[Burgundy Rose]

I ran my first 5K this year during the Disneyland Paris Half Marathon weekend and my goal is to run the Half next year (September 2017), most probably with a costume. I'm really excited, even with the deadline so far away, and I've been running three times a week and so far and it's going really well.
I do find that I'm a bit of a fussy runner. I need my Spotify playlist, I need interesting scenery (luckily we're surrounded by that as I live right next to Disney and my regular runs are done around the hotels) and I have no idea how I'm going to be running when it gets colder than this. I haven't suffered from any injury so far but I really need to get myself to a specialist shoe shop and buy proper running shoes that fit me or I know I'm in for some trouble sometime soon. I started with 5Ks three times a week, then 5 twice a week and 6K once. I'm ready to start running a bit more this week and will most probably run 7K this weekend. Whenever I run another kilometre, I make sure I do that for a few weeks before adding another one. I've been enjoying running so much. I couldn't care less about my time, I'm just happy I've reached a point where I can sprint to the bus stop to catch my ride to work without feeling like I've just completed a whole Dopey.