The Running Thread - 2016

[Waiting2goback]

Do you do any sort of a warmup before the race? If I am doing a longer race (such as a marathon) I don't go for a true warmup run, but I still attempt to get the legs stretched out a bit...I treat the first couple of kilometres as my warmup. This forces me to start out at a slower pace and allows me to add the speed as I go. For shorter races (anything up to a half marathon) I go for a light jog, maybe about 5 minutes or so, as I will run fast from the start and hold on for as long as I can.

For my 1/2 marathon last fall I ran around the parking lot near the starting line to warm up. I had plantar fasciitis for that race so I had to warm up before that one. For less than a 1/2 I will jog around a bit to warm up. But it doesn't matter for me. That 1/2 marathon was a very hilly course and it started out on a huge set of hills and yet I ran an 8 min/mile. In my mind I was in pain and struggling. It felt like I was going so slow. So when I finished the race and checked all my splits I couldn't believe how fast I had gone. While an 8:00 mile may not seem fast to some on here that is faster than my training runs had been all summer. My point is, I ran faster on a hilly course at the beginning of the race because I can't figure out how to slow myself down. My overall pace for the whole race was just over 9 min/mile because the hills and my foot got the best of me and I slowed toward the end.

I just know I have so much to learn to become a better runner.

 

[PrincessV]

QOTD: What are your tips for racing a new distance? Do you try to get a fast time on your first attempt at the distance or are you more conservative to just try to finish the distance?

ATTQOTD: I don't feel qualified to offer any tips on this one! I'm just now starting to feel like I have a handle on how I, personally, feel about racing for time... namely that I really don't have a need for it outside of having something that accurately reflects the speed at which I actually move for runDisney races. Running is such a relaxing, introspective experience for me, and adding the stress and tension of nailing a certain time seems to take away from that. My first 10K was with the intent of getting a PoT race done, so yeah - I ran that one for a fast-for-me time. My first half was all about just finishing, especially coming off an injury. I ran my first full this year and had a time goal in mind... and I think that was a mistake. About halfway through I realized I didn't really care about time and just wanted to enjoy the rest of the experience - but that initial time goal was still lingering, if that makes sense. So for a week or so after, I felt really weird about the experience, like I hadn't quite accomplished what I'd set out to do, even though I'd made the decision not to. I'm planning for Dopey as my next "new distance" and have already decided NO TIME GOALS! Which, if past experience is any indication, probably means a PR in there somewhere, lol!

 

[DVCFan1994]

I try to race to my training. During my training, my coach and I work towards a goal for the race which is usually faster than just finish. During my first Comrades, for example, I knew I could finish in under the 12-hour cutoff and the goal was to come in under 11. For my first Ironman this fall, I'm confident I can be under 17 hours, and our goal will probably be between 14-15 hours. For my first 50-miler way back when, though, the goal was just to finish. I needed the experience of being on my feet for that long in order to know what I had to do to improve.

Whenever I see people's Ironman times I am in awe. It is a full day of exercising. I can't even imagine. What an amazing accomplishment.

ATTQOTD: I think that I usually try to just finish the first time at a new distance. I haven't raced a new distance for a while, but I am doing a 10 miler in April that will be a new race distance, and I fully expect it to be a sufferfest because I'm using it as my long run for the week. I have my first half of the spring on 5/15 that I am super unprepared for. I have not been getting weekday runs in for months, only my weekend long run.

Looking at the race calendar, I believe we both have the same 10 miler as our first I fully expect a sufferfest as well

QOTD: What are your tips for racing a new distance? Do you try to get a fast time on your first attempt at the distance or are you more conservative to just try to finish the distance?

No matter the distance or the number of times I've tried a distance, my mindset is always the same. Do my best today. My "best today" is defined by my training, weather on that day, and just generally how I'm feeling. Doing my best today doesn't mean it will be a PR, just the best I could have done given all of the conditions leading up to and during the race. When I run, I try and run by effort because running by effort has yet to let me down. Whether my effort equals a 6:40 min/mile or a 12:00 min/mile doesn't matter as long as it is the effort I know I trained at to do this particular race distance. This way when I finish I always feel accomplished because I know I did the best I could today.

I love this way of thinking. I get so frustrated during and after bad runs, but sometimes there are legitimate reasons, like 3 hours of sleep the night before. Thinking of success as putting in the best effort each day is a much better way to enjoy the process versus feeling frustrated by it. A 4 mile run that took an extra 4-5 minutes than normal probably is not all that bad in an exhausted state.

I have yet to figure out how to start out slow. I can't do it on training runs or in a race. I always try to start out slow but even when I have the pace updates in my headphones I still can't do it. I wish I could because it would obviously be huge on the longer distances.

I struggle with the slow start as well in both races and training. I upgraded my Garmin so it would alert me whenever my pace gets too fast, which is usually about 30 seconds in . I did one 10k race where at about .5 mile in I looked at my former watch and I was about 1:30 faster than my normal per mile pace. I did not start toward the front, but I must have been with a quick crowd, because I just was going with the flow. It was ugly late in the race. The 10k race where I had success I knew I needed to start slow, I had been having IT Band issues and fast starts aggravate that for me. So, I lined up way in the back, and then for the first mile, only passed people when I had a clear path, I did not do any weaving. My first mile was probably about 15 seconds per mile slower than my usual long run pace, but from there I took off 10-15 seconds off each mile.

 

[Waiting2goback]

QOTD: What are your tips for racing a new distance? Do you try to get a fast time on your first attempt at the distance or are you more conservative to just try to finish the distance?

ATTQOTD: I don't feel qualified to offer any tips on this one! I'm just now starting to feel like I have a handle on how I, personally, feel about racing for time... namely that I really don't have a need for it outside of having something that accurately reflects the speed at which I actually move for runDisney races. Running is such a relaxing, introspective experience for me, and adding the stress and tension of nailing a certain time seems to take away from that. My first 10K was with the intent of getting a PoT race done, so yeah - I ran that one for a fast-for-me time. My first half was all about just finishing, especially coming off an injury. I ran my first full this year and had a time goal in mind... and I think that was a mistake. About halfway through I realized I didn't really care about time and just wanted to enjoy the rest of the experience - but that initial time goal was still lingering, if that makes sense. So for a week or so after, I felt really weird about the experience, like I hadn't quite accomplished what I'd set out to do, even though I'd made the decision not to. I'm planning for Dopey as my next "new distance" and have already decided NO TIME GOALS! Which, if past experience is any indication, probably means a PR in there somewhere, lol!

I think it is very hard for someone, who isn't in the first couple of corrals, at Disney to run a PR. Those races are all about fun or tackling a new distance you may normally be afraid to try because Disney gives the extra motivation or helps gets over the fear in some way. Just my opinion obviously. I just think they are so crowded it is hard to run for time for the majority of people. When I do finally do Goofy or Dopey I won't push the times because it's going to be hard to be up that early for that many days, run all those miles hard enough to get good times, while also being on your feet at the parks. To this day I still don't know my exact time for the WDW Marathon. I just never looked because I went to have fun, and I had so much fun. Mission accomplished.

 

[DopeyBadger]

I have yet to figure out how to start out slow. I can't do it on training runs or in a race. I always try to start out slow but even when I have the pace updates in my headphones I still can't do it. I wish I could because it would obviously be huge on the longer distances.

Try committing yourself to a pace group slower than what you want to run in a race. If say your half goal was 1:50 and there was a pace group for 1:50 and 1:55, try running with the 1:55 pace group for the first 2 miles and then slowly push the effort for the remainder of the race. This ensures you start slow.

Something I do is line up with the appropriate pace group but then let everyone pass me in the beginning. My philosophy is most people go out too fast in the beginning so if I am lined up with similar goal people but they are passing me in the beginning then I must be going slow enough. Then after a set distance I start to increase the effort. I chase down all those people that passed me. I call it the Pac-Man theory. All the little ghosts run away and pass me, and then boom I start to chase them down and chomp, chomp, chomp!

 

[PrincessV]

I think it is very hard for someone, who isn't in the first couple of corrals, at Disney to run a PR.

Y'know, that's what I always say to people, too... but I've PR'd at WDW races from mid-back of the pack! I think it took concerted effort to be aware of what I was doing every.single.second. plus a good measure of luck, but I did it. I just feel like it's best not to get anyone's hopes up to PR at Disney, lol! Too many potential obstacles. If I really need to nail a time, I do a non-Disney race.

 

[Waiting2goback]

Whenever I see people's Ironman times I am in awe. It is a full day of exercising. I can't even imagine. What an amazing accomplishment.

I struggle with the slow start as well in both races and training. I upgraded my Garmin so it would alert me whenever my pace gets too fast, which is usually about 30 seconds in . I did one 10k race where at about .5 mile in I looked at my former watch and I was about 1:30 faster than my normal per mile pace. I did not start toward the front, but I must have been with a quick crowd, because I just was going with the flow. It was ugly late in the race. The 10k race where I had success I knew I needed to start slow, I had been having IT Band issues and fast starts aggravate that for me. So, I lined up way in the back, and then for the first mile, only passed people when I had a clear path, I did not do any weaving. My first mile was probably about 15 seconds per mile slower than my usual long run pace, but from there I took off 10-15 seconds off each mile.

First, I agree totally about the Ironman. I would love to do one because I love riding my bike too. But the swimming is my weakness, big time. I would be exhausted before the other 2 legs so anyone that can do one has my respect.

I have used my RunKeeper to try and slow me down. Here is my problem though, I am a toe runner. Some people are heal strikers, I am the opposite. I find when I go to slow it tires out my calves much faster. I try to hit mid foot but I always end up back on my toes.

Try committing yourself to a pace group slower than what you want to run in a race. If say your half goal was 1:50 and there was a pace group for 1:50 and 1:55, try running with the 1:55 pace group for the first 2 miles and then slowly push the effort for the remainder of the race. This ensures you start slow.

Something I do is line up with the appropriate pace group but then let everyone pass me in the beginning. My philosophy is most people go out too fast in the beginning so if I am lined up with similar goal people but they are passing me in the beginning then I must be going slow enough. Then after a set distance I start to increase the effort. I chase down all those people that passed me. I call it the Pac-Man theory. All the little ghosts run away and pass me, and then boom I start to chase them down and chomp, chomp, chomp!

I will go back to my example from before. I started that race in the middle of the pack. It had no pacers so I couldn't go that (but it's a good idea). I figured starting around a lot of people would keep me slow. I even had to stop soon into the race because of my foot. Even then my pace was 8:00/mile. Had I not stopped I would have been in the 7's even with the hills. I have never run that fast before so to do it when trying to start slow has me confused.

 

[CheapRunnerMike]

I just know I have so much to learn to become a better runner.

Don't we all!

Try committing yourself to a pace group slower than what you want to run in a race. If say your half goal was 1:50 and there was a pace group for 1:50 and 1:55, try running with the 1:55 pace group for the first 2 miles and then slowly push the effort for the remainder of the race. This ensures you start slow.

That's a strategy I used at Disney 2015...the fastest pace group they had was 3:05 and I let them head out in front of me. I caught up with them at the tunnel to the Contemporary Resort and ran with them almost all the way to Animal Kingdom. It really made me keep my pace in check and got me nearly halfway through the race before I started to add some speed. Helped me negative split the marathon for the first time ever.

 

[opusone]

Try committing yourself to a pace group slower than what you want to run in a race. If say your half goal was 1:50 and there was a pace group for 1:50 and 1:55, try running with the 1:55 pace group for the first 2 miles and then slowly push the effort for the remainder of the race. This ensures you start slow.

I use this same technique if there are pace groups and I am trying to keep myself honest early in the race.

My philosophy is most people go out too fast in the beginning

^^^ Most beginning runners do not understand this ^^^! Especially with 5 and 10k's, I would say that 50-75% of the people (especially the kids) go out way too fast. In fact, if you are running the correct pace for you (regardless of how fast you are), you will likely feel as if you are the slowest person out there... BUT, just wait about a half mile to a mile, and you will be passing people left and right for the rest of the race. I am always amazed how consistently this plays out from race to race. I do not think this is as prevalent once you get to half marathon and longer distances.

First, I agree totally about the Ironman. I would love to do one because I love riding my bike too. But the swimming is my weakness, big time. I would be exhausted before the other 2 legs so anyone that can do one has my respect.

Swimming is such a small portion of the Ironman that I wouldn't let that keep you from trying one. Even though it sounds menacing when you hear 2.4 miles, it will likely only be about 10% of your time out on course. It's much better to be strong on the bike and run. Swimming is a very distant third. Just take your time and get through the swim, and then you have a full day of exercise that you can enjoy!

 

[PrincessV]

^^^ Most beginning runners do not understand this ^^^! Especially with 5 and 10k's, I would say that 50-75% of the people (especially the kids) go out way too fast. In fact, if you are running the correct pace for you (regardless of how fast you are), you will likely feel as if you are the slowest person out there... BUT, just wait about a half mile to a mile, and you will be passing people left and right for the rest of the race. I am always amazed how consistently this plays out from race to race. I do not think this is as prevalent once you get to half marathon and longer distances.

Truth!!! I'm not a fast starter at all, and really had to work on that to improve my 5K and 10K times; total second-half racer when it comes to double digit distances. And it cracks me up every time when nearly my entire corral speeds out ahead of me from the start! I have fun with this at WDW, where I like to start from the back of my corral, let all those folks get out ahead, then enjoy the couple minutes of solitude and the fireworks of the corral behind me before they start coming up.

 

[ZellyB]

ATTQOTD: Anytime I've stepped up to a new distance, my primary goal has always been to just finish and have fun. I've managed to pretty much always succeed at those two things. I also do usually have some kind of time goal in mind based on my training, but that doesn't mean it's always a PR that I'm trying to hit. I'm a goal-oriented kind of person, but in all honesty, I'd really like to get to the point more that I can run a (non-Disney) race and honestly not care about my time but rather just do it for the sheer enjoyment of the event. I do that every time with a Disney race and it's a great way to enjoy the race.

 

[FFigawi]

I have yet to figure out how to start out slow. I can't do it on training runs or in a race. I always try to start out slow but even when I have the pace updates in my headphones I still can't do it. I wish I could because it would obviously be huge on the longer distances.

I think you need to learn to run by feel and effort. Find a route for which you know the distance and run it without looking at your watch at all while running. Try to keep your perceived effort at 60-70% in the first half and 70-80% in the second half. When you're done, look at your splits and see how successful you were. Practice this often so you learn to pace yourself without needing a watch to tell you how you're doing. When you get to race day in a marathon, you'll be able to know how your race is going based on how you feel. The first 12-14 miles should feel really easy. If they don't, you're starting out too fast. Things shouldn't feel hard until 18-ish or so.

 

[ZellyB]

Oh, and in regards to starting out too fast, I'm totally guilty of this, although doing run/walk I find helps me a bit with that. I do remember reading a quote one time that said something like "When you start a race if you don't feel like you are going too slow, you are going too fast." That's probably not verbatim, but it's close. So, I have tried to keep that thought in mind more when I start a race.

 

[LSUlakes]

This weekend we have the following folks with races:

02 - @Keels - Texas Independence Relay (NG / N/A)
02 - @Slogger - Hot Chocolate 15k (NG / N/A)
02 - @Krynn - Run the Bluegrass Half Marathon (3:10:00 / N/A)
02 - @Chaitali - Oldfield's Half Marathon (Sub 2:57:00 / N/A)
02 - @ZellyB - Bentonville AR Half Marathon (Sub 2:30:00 / N/A)
02 - @Dis5150 - Capital City Classic 10k (NG / N/A)
03 - @roxymama - Shamrock Shuffle, Chicago, IL 8k (Sub 60:00 / N/A)
03 - Slogger - April Fool's Half Marathon (NG / N/A)
03 - @CheapRunnerMike - Around the Bay 30K (Sub 2:15:00 / N/A)

How are things looking going into race week? Hope you get good weather and a good race. Good luck!

Also, if you would like to revise your goal, just let me know.

 

[FFigawi]

Good luck everyone!

 

[ZellyB]

Looking forward to our race this weekend. Weather looks good although a bit chilly starting out. Upper 30s at start time and probably mid to upper 40s by the time we finish. I've been fighting some tendonitis in my knee, so my training isn't quite where I want it to be, but I'll survive. Still hoping to get below 2:30, but if not that's okay too.

 

[rteetz]

QOTD: What are your tips for racing a new distance? Do you try to get a fast time on your first attempt at the distance or are you more conservative to just try to finish the distance?

I don't have many tips. I would just try and finish the distance before working on my speed. Every race I've done has been a new distance so far.

 

[roxymama]

Race weather is gonna be chilly, but I prefer that to hot. In the 30's. Gonna get pretty windy...but this is a HUGE HUGE race and so I'll just draft off people
I did a blind tempo run that's boosted my confidence a little. So we shall see.

 

[Chaitali]

Thanks! I'm a bit nervous about this half because it's a rail trail instead of paved, small (less than 300 runners) and has a 3 hour limit. Before now I've mostly done big races with generous time limits like Disney or Rock N Roll. At least the weather should be good though a bit windy.

 

[MommaoffherRocker]

ATTQOTD: I feel like I am still learning what works for me so I don't have any tips for a new distance but I really appreciate the answers and feel like they will help me in my training. As far as when I first attempt a distance I always say I just want to finish but in the back of my mind I have a time and will get very disappointed if I don't meet it. I am working on trying to let that go because in the end I just want to have fun running and not stress myself out over a time.