Official 2011 Wine & Dine Half and Relay Thread

[roomthreeseventeen]

Just looked at the marathon site and W & D is sold out and the relay is at 70%.

Kathy

Wow, I guess I jumped at the right moment.

Looking for a course PR this year. WHOO HOO.

 

[OregonGirl]

Yesterday was the first 80+ degree day in Oregon that I ran, and BOY did it affect my pace. Ick.

Jennifer and Kristen - I actually meant minutes per mile. That's how my RunKeeper app tracks my miles. So I guess that translates into between 5-6 miles per hour depending on my pace. I usually average 10 minutes per mile, so typically 6 miles an hour. Not as fast as you were thinking. That WOULD be super fast! Hee hee

Anyways, in 80+ degree weather I averaged a 11.5 minutes per mile pace and had to stop after 5 miles even though I was going for 7 (I have a shortcut at the 4 mile marker that lets me decide if I want to do 5 or 7 miles on this particular route). I am disappointed in myself, especially since for three days prior to, work got in the way and I didn't run at all. So, so far this week my running has been kinda sucky. I did 8 miles at the beach on Saturday and averaged about 11 minutes per mile (not great), then didn't run Mon-Tues-Wed, ran my sucky 11.5 minutes per mile, 5 mile run yesterday, no run today even though I was hoping to get something in around lunch time, so TOMORROW I BETTER RUN, DARN IT! I'd like to do my 7 or 8 mile route, with a pace under 11 minutes per mile, and then Saturday I have a Run Keeper meetup run in Portland that is only 3 miles, so on Sunday I anticipate another 7 or 8 mile run at a 10 minute per mile pace, and then rest Monday.

Coach Charles - I have appreciated your advice thus far and you seem to have some experience in the matter - I am really starting to think that I should try the occasional 10 mile or even 13 mile run (not really even worrying too much about pace) just to make sure that I can be out and pounding the pavement for that long. What do you think? Should such a distance run be ever other Sunday? More often? Just once in a month's time? I want to do this run outside rather then a treadmill so I can set my pace at whatever I feel like without having to mess with buttons or controls. Thoughts?

Michele - I am glad that I am inspiring you! If there is anything I have learned from running, it's that it works. For better or worse, and even if it takes awhile and sometimes the weight loss seems stagnant, running works. I am excited for you and your 5K! You can do it! We will definitely need to find each other before the W&D for a hug!

Dagny - Same thing! GROUP HUG!!!

Roomthreeseventeen (what is your real name, BTW?) - Yay for registering! BIGGER GROUP HUG!!!

Courtney - Glad you are OK, and even though it probably sucked to stop it sounds like the right decision. And a 7 minute per mile pace? Wow. HUGE GROUP HUG!!!

RunDisneyMom - It sounds like your decision was well thought out and valid. I am sorry to hear about your rental house and hope you find someone to occupy it soon! I am also considering the Princess 1/2 in 2012 because I want a coast to coast metal. Like I really want one. I drool over one. I will call it Sparkle-y and it shall be mine, and it shall be my Sparkle-y. GINORMOUS GROUP HUG!

All - is the run really less than 90 days away? ACK!! We can do it! I look forward to seeing you all at the start line!!! BEGEBEEZ GROUP HUG!



- Carey

 

[regul8ter18]

Dagny- Westerns football team plays Stephen F. Austin just about every year. It might sound weird but I miss the 6 am running but I think it is because it wasn't my choice to stop playing. I had friend who did sports and nursing and they also decided to stop due to the work load. Lets face it soccer had to end at some point and the education is the most important part.

 

[cewait]

Coach Charles - I have appreciated your advice thus far and you seem to have some experience in the matter - I am really starting to think that I should try the occasional 10 mile or even 13 mile run (not really even worrying too much about pace) just to make sure that I can be out and pounding the pavement for that long. What do you think? Should such a distance run be ever other Sunday? More often? Just once in a month's time? I want to do this run outside rather then a treadmill so I can set my pace at whatever I feel like without having to mess with buttons or controls. Thoughts?

- Carey

If you are aiming at the W&D then making a 10 mile long run twice a month would be a good idea. If you have any question mentally about the last 5k, then push you long run closer to 13 about 2 weeks out from the race. I would follow the tried and true build up of 8-9 this week, 6 the following week, 9-10 the next followed by 6, then 10-11 and base 10-11 every other week until you either build up to 13 in September of just maintain in the 10-11 range.

Try to keep under the 10% increase in weekly mileage rule. Example – if you ran 20 total miles last week, then 22 should be your cap this week. The exception here is if you ran a pull back week this week; then base your 10% on the week prior. Example weekly totals… 19, 20, 12… You should limit the next week to 22 (based on the 20).

 

[bgenew1]

Now that the half marathon is full - how many people is that? And how many do they let register for the relay?

 

[butiflfeet]

Hearing that registration for the half is full makes me even more excited for some reason! DH and I plan on getting an 8 mile run in this weekend but its going to be brutal with temps in the upper 80s and possibly high humidity here in Michigan. I guess it will help us prepare for the Florida weather

OregonGirl: I wouldn't worry too much about your pace this past week if its the first few days you've seen temps over 80. When the temperature rises my pace falls to make up for the extra effort it takes our bodies to keep cool in higher temps. Just give yourself some time to get used to the higher temperatures.

The race still seems like a long way off but when I look at my running schedule I'm happy to have the time to build miles slowly. So far DH and I have been doing all of our runs together. Our long run pace is around 11 - 11:30 minute mile. We've been doing run/walk intervals of 3 minutes running and 1 minute walking for our long runs. We also do 2-3 shorter runs during the week that have been done running straight through at about 10:30-11 minute miles for 3 1/2 to 4 miles.

 

[sunshine269]

Carey I would love to keep that pace. I only started using the runkeeper app a couple of weeks ago, love it. On my short runs I can only average 12:25 pace and my longer runs I'm at 13:33. I have a 8 mile run set for this week and it will be my longest. I guess living in FL has its advantages when training, that's what I tell myself anyway

Jennifer

 

[roomthreeseventeen]

It's so early to be worrying about your pace. This year last time, I was running 13 minute miles on my long runs, and finished W&D with a 10:41 pace.

 

[rizzobob]

It's so early to be worrying about your pace. This year last time, I was running 13 minute miles on my long runs, and finished W&D with a 10:41 pace.

Now that is awesome! Thanks for putting that out there. You definitely made me feel a little better. Tomorrow I am going to try 6.5 miles but the longest I have done is 4, so I am nervous (to say the least). I am at a 13 something pace now and I have been concerned that my time will get worse. But I guess the excitement at the race does help.... Thanks for posting your improvement!

 

[roomthreeseventeen]

Now that is awesome! Thanks for putting that out there. You definitely made me feel a little better. Tomorrow I am going to try 6.5 miles but the longest I have done is 4, so I am nervous (to say the least). I am at a 13 something pace now and I have been concerned that my time will get worse. But I guess the excitement at the race does help.... Thanks for posting your improvement!

My secret... When I started, I used to imagine Mickey chasing me, lol.

Also, the more nervous I was, the more I slowed. Relax. Have a good time. Running at Disney is so fun.

 

[Dagny]

Dagny- Westerns football team plays Stephen F. Austin just about every year. It might sound weird but I miss the 6 am running but I think it is because it wasn't my choice to stop playing. I had friend who did sports and nursing and they also decided to stop due to the work load. Lets face it soccer had to end at some point and the education is the most important part.

I know it must be difficult when the decision to not play is not yours. I can't imagine that happening your senior year My DD had a knee injury scare last year and she was in hysterics so I can only imagine how she would have reacted if it hadn't worked out like we hoped.

That being said, you are 100% right, the education is much more important. She can only play for another couple of years, but she needs her degree for the long term. I would love to get her off the payroll, hehe!

How funny that Westerns and SFA played each other, it is a small small world!!!

You may appreciate the fact that she has decided to start running to loose her soccer "figure". The trainer told her to run, run and run some more!

 

[Dagny]

Carey I would love to keep that pace. I only started using the runkeeper app a couple of weeks ago, love it. On my short runs I can only average 12:25 pace and my longer runs I'm at 13:33. I have a 8 mile run set for this week and it will be my longest. I guess living in FL has its advantages when training, that's what I tell myself anyway

Jennifer

I am slower than you... just saying.....

 

[cewait]

Worrying about pace is normal for a first time runner. Relax, plan the work and work the plan. You will not get slower if you are training properly so if you are currently in the 13-14 range, you are good pace wise. Just keep after it. If yo are currently in the 15-16 range, think speedy thoughts and focus on your mid week activities. Find a hill or run intervals on one mid week run a week. Intervals can be as easy as running three houses and jogging one.

16+. Again, do not fixate on pace, yet. Do hill and speed work, get out and make sure you get your long runs in. Even if you are kn the 17 minute range today, you may be able to get through the W&D within the pace requirements.

Think calm thoughts during training. Head up, shoulders back loose hands. SMILE. You should be looking at a spot about 20-30 feet in front of you. Your long work should be at a pace where is is almost hard to hard and very manageable. You should still be conversational.

All Yall can do this.

 

[Dagny]

Well I am even further behind in my training now since I didn't feel very good yesterday and didn't get my long run in. I am still feeling pretty week today so I suspect I won't do it today either. Sigh. I may have to start doing two a days, LOL. Hope everyone else stayed on track

 

[OregonGirl]

Dagny -

Hang in there! I, too, have good weeks and bad weeks. Like Friday I didn't get my long run in either. Yesterday was just under 3 miles at 10 minutes a mile, and today I hope to do 10 miles without worrying about pace.

Coach Charles is right, we can all do this! We have made the commitment, and that's half the battle.

I chuckled about visualizing Mickey chasing me. I don't think it would work for me, though, because I would want him to catch me so I could give him a hug. Hee hee.

- Carey

 

[sunshine269]

Well, I did 8 miles today and averaged 14:42 per mile. I felt good for the first 5 miles, then got really light headed and dizzy. I had to walk the last 2 and 1/2 miles. I'm not really sure what happened.

Jennifer

 

[rizzobob]

sunshine269 -
Congrats on the 8 miles though. It is okay if you walked them. You did them and you are getting your body ready to handle them and more. Just keep it up....but make sure you are okay, too.

Did you average 14 minutes including the 2.5 miles you walked? That seems like it would have been a pretty fast pace for those first 5 if it is. What time did you go? Maybe you were overheated. I live in FLA too and it is really hot. Be careful!!

 

[rizzobob]

Well I am even further behind in my training now since I didn't feel very good yesterday and didn't get my long run in. I am still feeling pretty week today so I suspect I won't do it today either. Sigh. I may have to start doing two a days, LOL. Hope everyone else stayed on track

How are you feeling??

 

[sunshine269]

sunshine269 -
Congrats on the 8 miles though. It is okay if you walked them. You did them and you are getting your body ready to handle them and more. Just keep it up....but make sure you are okay, too.

Did you average 14 minutes including the 2.5 miles you walked? That seems like it would have been a pretty fast pace for those first 5 if it is. What time did you go? Maybe you were overheated. I live in FLA too and it is really hot. Be careful!!

Yes, that's including the 2.5 walked. The first 5 went 12:47, 13:35, 13:43, 13:49, 14:27. I didn't feel like I was over doing it. I went at 7am. That's the earliest I've gone, I may have to go earlier. I think I'm having trouble figuring out what and how much to eat before my long runs. About half way through I get really hungry. This time I had sports beans with me, not sure if I waited too long to use them.

Jennifer

 

[rizzobob]

Yes, that's including the 2.5 walked. The first 5 went 12:47, 13:35, 13:43, 13:49, 14:27. I didn't feel like I was over doing it. I went at 7am. That's the earliest I've gone, I may have to go earlier. I think I'm having trouble figuring out what and how much to eat before my long runs. About half way through I get really hungry. This time I had sports beans with me, not sure if I waited too long to use them.

Jennifer

I haven't been running long enough or know enough to say why...Where's Coach when you need him?

I do know that in South Florida, it is HARD to run after 8:30 in the morning, especially if you have already been going for an hour or more. It is getting really hot and humid and you have to stay hydrated.

But again, you seem to be doing great getting your distance up and your pace down!