Panda Rambling, Where are you in your training.

[windwalker]

Thanks for the clarification 'cause I thought some one may have been having some crazy freaky runs.

Now I have been known to drink a cold beer at the 10 mile point in a half marathon.

Dave

 

[John VN]

Absolutely beautiful day to get out and attack the roads.

Hopped on son's mountain bike and road 40 miles on the roads around NE El Paso. Windy but good riding.

Put the walking shoes on and back out for a 10K. Managed a 10:45m/m pace so it was a little better than the 11:00m/m I was hoping to walk. Very happy with the results. Since the weather is co-operating I have plans for a tempo 13.1 miler on Monday after a do nothing weekend.

Hope everyone has a great weekend.

 

[rubato]

Now I have been known to drink a cold beer at the 10 mile point in a half marathon.

Dave

Well, every good race should include beer. I tend to wait until the end of the race, but that's only because I would run the rest impaired. And, I fall enough as it is.

 

[bunnyfoo]

Well, every good race should include beer. I tend to wait until the end of the race, but that's only because I would run the rest impaired. And, I fall enough as it is.

I thought that was to make sure I was paying attention

 

[FFigawi]

Well, every good race should include beer. I tend to wait until the end of the race, but that's only because I would run the rest impaired. And, I fall enough as it is.

Come run Houston. Our Hash group has a beer stop at mile 24. The perfect pick-me-up to get you to the finish.

 

[rubato]

I thought that was to make sure I was paying attention

Thought you might remember.

 

[rubato]

Come run Houston. Our Hash group has a beer stop at mile 24. The perfect pick-me-up to get you to the finish.

Would totally depend on when. I think I would die if I had to run in Houston any time but winter. Especially this year.

 

[windwalker]

I don't advise having fried chicken during the race at all, dosen't set well on your stomach when your going the distance. Beer on the other hand goes right to those sugar hungry cells.

I suppose in Houston that they have steaks at the finish line?

Dave

 

[FFigawi]

Would totally depend on when. I think I would die if I had to run in Houston any time but winter. Especially this year.

It's in January. Can't guarantee cold weather, but I'm pretty sure it won't be 100.

 

[John VN]

Just got my 13.12 miler in and had a cold Coors NA after. Get my buzz from red wine or JW Blue.

 

[dragitoff]

I'm so glad someone asked the question about fueling! I've been running since January, but only recently started truly training for any type of race. I'm entering my first 5k this year, but have been aching to try my first 1/2 marathon sometime next year. I run 5k at least 4 times per week at an avg. of 9mm. Last week, I also snuck in my longest distance run of 8.5 miles last week.

This morning, I started using the Gatorade pre and post-workout drinks. I only drank water last week during my 8.5 mile run. I ran that in 1:25

As I get my running distances longer, I want to make sure I take care of myself properly.

I don't want to have that "sloshing" feeling from drinking something uneccessary, but also don't want to carry anything that I absolutely don't need. I use Saucony Kinvaras to save weight. Don't need to add any. I'm already a big enough boy as it is (205lbs). lol.

 

[dragitoff]

I also have a follow-up question for the experts. If I've been running on a treadmill for 9 months and just moved to road running about 2 weeks ago. What is the best method for improving my team slowly and carefully?

My 5K PR on the treadmill was 21:20; however I almost killed myself that day. On the road, my 5K PR is 27:46. I'm 33 y/o, 205lbs.

I have a tendency to push myself to the point of risking injury so I'm trying to take this very slowly. I'm honestly content with running 5k in the 25 minute range for now, but I eventually want to get down to the low 20's or even high teens.

Should I just keep running it and as I get more comfortable push my pace a little faster? I'm using a watch to pace myself after the first mile, second mile, etc... It seems to keep me from going backwards at least. I've been able to improve each of my mile times over the past week from the first mile being slower and the "pace mile", picking up a little on the second mile, and then finishing strong on the final mile (especially that last 300 yards or so when I can see my house).

 

[FFigawi]

I also have a follow-up question for the experts. If I've been running on a treadmill for 9 months and just moved to road running about 2 weeks ago. What is the best method for improving my team slowly and carefully?

Not trying to be funny, but the best way to run faster is to run faster. By that I mean you need to get out and do speedwork. Sure, you'll shave some time by improving your per-mile pace as you get more comfortable with running outside, but to really get improvements in speed, especially at short distances like a 5k, you need to run intervals and do speedwork. A track is the best place to do this, but you can do it in your neighborhood if you don't have easy access to a track. There are hundreds and thousands of different track workouts you can do. Here's just one example.

 

[windwalker]

Even as a walker I go to the track once a week and do speed drills. Today I did a 2 mile warm up then 4 X 800m walk sprints with a 400m recovery lab between speed drills. Each lap of a track is normally 400m. When you do these you MUST warm up prior to going fast. When you are done at least a half mile of easy walking helps get your legs back to normal. If you just do speed drills and then sit down the lactic acid will pool in your leg muscles and you will be very sore. I make sure I warm up and cool down for every workout. I'll be bone tired but not sore. Even after the half PR I had a couple of weeks ago I didn't have any soreness since I made sure I walked around slowly for a while before sitting.

Dave

 

[dragitoff]

Not trying to be funny, but the best way to run faster is to run faster. By that I mean you need to get out and do speedwork. Sure, you'll shave some time by improving your per-mile pace as you get more comfortable with running outside, but to really get improvements in speed, especially at short distances like a 5k, you need to run intervals and do speedwork. A track is the best place to do this, but you can do it in your neighborhood if you don't have easy access to a track. There are hundreds and thousands of different track workouts you can do. Here's just one example.

I definitely understand what you are saying, but to be clear, I'm not meaning how to run faster. I just did the 5k this morning in 26:58, my PR for the road. When I was running it on the treadmill, my PR was 21:20. I obviously can run faster than my pace. I appreciate the link. This is something I definitely need to work on. I don't have good access to a track of any kind. My running is currently being done on a busy highway since I live in rural Georgia. I've spent more on safety equipment (lights, vests, etc..) than I think anything else! lol.

Thanks alot for the help though! It is much appreciated!

 

[John VN]

I definitely understand what you are saying, but to be clear, I'm not meaning how to run faster. I just did the 5k this morning in 26:58, my PR for the road. When I was running it on the treadmill, my PR was 21:20. I obviously can run faster than my pace. I appreciate the link. This is something I definitely need to work on. I don't have good access to a track of any kind. My running is currently being done on a busy highway since I live in rural Georgia. I've spent more on safety equipment (lights, vests, etc..) than I think anything else! lol.

Thanks alot for the help though! It is much appreciated!

You should not compare the treadmill with the open road. It is harder running on the road, thus slower. On a TM you are not propelling your body mass forward, rather a touch and go movement.

I walk and on a treadmill it is difficult for me to get to my best 5K time on the road which happens to be 28:18. Just the opposite for me.

 

[dragitoff]

You should not compare the treadmill with the open road. It is harder running on the road, thus slower. On a TM you are not propelling your body mass forward, rather a touch and go movement.

I walk and on a treadmill it is difficult for me to get to my best 5K time on the road which happens to be 28:18. Just the opposite for me.

Absolutely! I learned that lesson rather quickly after hitting the road the first time a few weeks ago. I'm not expecting to match my best time, at least not initially. I was merely saying I can run faster physically, but just not for long periods of time.

I'm definitely interested in trying to improve my time any way possible, so that link was a great resource tool.

 

[AmyBeth68]

Along the lines of fueling, DH and I are just starting our training for the marathon relay, using Hal Higdon's program (we have however, been working out very seriously for about a year now, so are in pretty good shape). At what distance do you start to think about gels/shot blocks, etc? We have done long runs up to 6 miles, but that will start to increase soon and I was thinking that once we run for an hour, we may need some sort of calories....do you guys agree with that assessment? Also, does anyone have a suggestion for cold weather running gear that is discounted? I looked at Dick's the other day but one outfit was around $165...looking for a little cheaper maybe.

Thanks,
Ami

Ami....check out Sierra Trading, they have great prices and amazing brands!

 

[paxsarah]

I love Sierra Trading Post. Also, TJ Maxx has some surprisingly decent running gear for great prices, though of course what they have in stock at any given time is hit-or-miss.

 

[jimandami]

Thank you both for the suggestions!