The Running Thread - 2016

[BuckeyeBama]

My slowest marathon was, by far, my first. I had gained a lot of weight and used the marathon goal to lose the weight, and I told everyone that I was running it to force me out the door in training. I had not run in a few years and had less than 6 months to get ready - couch to marathon.

Training went well and lost 35 lbs (my goal was to lose 40). Ran the first 19 miles at a 9 min/mile pace. Things were going great. Then I saw my family on the side of the road and ran over to give my oldest son, who was a toddler at the time, a high-five. Stepped wrong on the edge of the road and turned my ankle. That totally killed me. I finished, but I was in horrible pain, and my time was 5:15. Yeah, it took me 3 hours to run the first 20 miles, and 2 hours to hobble to the finish. If I had it to do over again, I would have bagged the race. But I was too young and too full of pride to go back to work without that medal.

I have run a number of marathons since in just under 4 hours. That is generally my goal pace for non-Disney races, though I am not willing to kill myself in training to achieve it. Of course, those paces/times go out the window for me at WDW, where racing (for me) is about my other passion (Disney) and not about time.

 

[BuckeyeBama]

I would like to add to this a bit. It is true that ones long runs should be slower than your general aerobic runs. The rule that is thrown around a lot is something like 60 to 90 seconds slower than goal pace for long runs. Another idea for the long run to prepare you for race day is every 3rd or 4th week during training is to run the last few miles at race pace. The idea behind the long run is to simulate the time you spend on your feet, and by running the last few miles at race pace you can get a feel for what it will be like to run those last few miles on tired legs at pace. Try to avoid the race pace miles during your longest of long runs, i.e. 20 milers (For marathon training).

Agreed - I do this once/month in marathon training. I also add a mid-week pace run of about 8-10 miles. Those two allow me to run my race at my pace on the big day.

 

[FFigawi]

I have a question going along with the slow running that has been introduced to me through this thread. I really like the concept, and the info that has been presented makes a lot of sense to me. My question is in regards to injury prevention. When I read Jeff Galloway's book the info he presents in regards to run/walk methods and injury prevention seems right: You are given your body constant little breaks, so overuse injury is cut down. Those that are familiar which method do you think works best just in terms of injury prevention. Anyone know of any studies that have been done? TIA!

I'm not aware of any studies, but I haven't looked for any either. I'll leave the research to @DopeyBadger. What I can say from my experience is nearly all plans are good for keeping you from getting injured (no one designs a plan to hurt people) as long as you are the right runner for the plan. For example, this is why Hal Higdon offers so many plans, each of which is designed for a different runner. A true novice will more than likely injure themselves using one of his advanced plans, but a more experienced runner will not. Not all experienced runners can use a Hansons plan without getting hurt, but many can. It all comes down to knowing your body and how it responds to various training loads. Some people can handle high mileage but not lots of speed work, so plans with lots of track 400s and 800s might not be the best for them. We're each an experiment of one, and what works for me may or may not work for anyone else, though I'll keep spouting off anyway.

 

[huggybuff]

Love Mike O'Meara. Used to listen to Don & Mike for many, many years. I will look for the podcast!

Don's got one too! If you can believe it, he now lives in Sacramento!

 

[camaker]

Agreed - I do this once/month in marathon training. I also add a mid-week pace run of about 8-10 miles. Those two allow me to run my race at my pace on the big day.

This is one of the beautiful things and most frustrating things about running. It's all about what works for you. I find it interesting how variable it can be, and there have been three significantly different answers to the question. Personally, I find race pace to be pretty close to unsustainable for any significant length of time during training. Yet, in my most recent half marathon (and most prior ones), I went out with a goal pace well in excess of my training paces and nailed it pretty much start to finish (targeted 9:00/mile, came across the line at 8:58/mile with an even split).

 

[BuckeyeBama]

This is one of the beautiful things and most frustrating things about running. It's all about what works for you. I find it interesting how variable it can be, and there have been three significantly different answers to the question. Personally, I find race pace to be pretty close to unsustainable for any significant length of time during training. Yet, in my most recent half marathon (and most prior ones), I went out with a goal pace well in excess of my training paces and nailed it pretty much start to finish (targeted 9:00/mile, came across the line at 8:58/mile with an even split).

Agreed, but keep in mind that my base mileage is back up over 40/week now. That mid-week run of 8-10 miles at race pace represents only 20%-25% of my weekly mileage. Almost all of the rest of my mileage is at an easy pace.

 

[croach]

Totally agree with @FFigawi and @camaker. Everyone will find something different that works them. Try new things as long as you aren't putting yourself at risk for injury.

 

[CheapRunnerMike]

In a case of "don't do what I do", when I ran my best and fastest marathon every single training run in the 3 month block leading up to my race was under a 7:00 pace and most of the training was under 6:30. I also had a stretch of a month and a half with just one day off (Christmas Day), putting in 50-70 miles per week. As a few have said, everyone is different...but please don't try this at home!

 

[LSUlakes]

In a case of "don't do what I do", when I ran my best and fastest marathon every single training run in the 3 month block leading up to my race was under a 7:00 pace and most of the training was under 6:30. I also had a stretch of a month and a half with just one day off (Christmas Day), putting in 50-70 miles per week. As a few have said, everyone is different...but please don't try this at home!

Just out of curiosity, what did a normal week of runs look like for you around the 60 mpw mark?

 

[DopeyBadger]

I have a question going along with the slow running that has been introduced to me through this thread. I really like the concept, and the info that has been presented makes a lot of sense to me. My question is in regards to injury prevention. When I read Jeff Galloway's book the info he presents in regards to run/walk methods and injury prevention seems right: You are giving your body constant little breaks, so overuse injury is cut down. Those that are familiar, which method do you think works best just in terms of injury prevention? Anyone know of any studies that have been done? TIA!

I agree with @FFigawi . Everyone is an experiment of one. So when it comes to running whether it be improvement or injury prevention there is no one plan better than any other. In addition, I am not aware of any research studies directly comparing the injury rates of those using run/walk and those using continuous running but mostly relatively slow. I believe that both of these two types of plans when fit to the right person will reduce chances of injuries. I think with improvement and injury prevention the key to any good plan is balance (both with mileage and pacing).

 

[DopeyBadger]

Attqotd

First marathon 4:50
Worst marathon 4:58
Best marathon 3:28

Improvement of 90 min or 30% (I like percentages).

 

[Kathymford]

I have been grumpy the last few days and after my run today I felt so much better.

I'm feeling this way too. Work isn't helping (in fact making it worse), but I'm hoping my first run tomorrow after 3 weeks off will help a little.

Question for everyone! Now that my I'm in my 11th week of training, I have run through my ipod music, exhausted my Pandora channels, and starting to suffer from a mild case of boredom! What say ye wise experts about specific books on tape or podcasts that are worth listening to during a run?

Most of my runs are about 60-90 minutes right now. Thank you for any suggestions.

You've gotten some great suggestions. I totally agree with the audiobooks suggestions. I especially like these for easy runs, as I can lost in the story.

Bossypants by Tina Fey, Yes Please by Amy Poehler, etc.

I had to stop running several times from laughing when I listened to Bossypants; I was at a track at the time, so I'm sure I looked like an idiot. Amy's is next. I love them. I'm stuck on Game of Thrones right now though. I just finished book 4! I'm caught up on the TV show, but the books are great!

QOTD: What is the difference between your first marathon (or longest race) and your fastest? If you have only done one, then what is your goal?

My first HM was the DLH 2015 at 3.30.23 and my fastest HM was the Hollywood Half April 2016 at 2.58.12.

So I joined a very basic gym this weekend (Planet Fitness) and actually went! My calves are still sore, but I plan on going tonight and getting some time in on the bike and maybe some core work. I don't want to be too sore to run tomorrow! It's been 3 weeks since my last run. I really hope I'm healed enough.

 

[croach]

I forgot to answer QOTD:

First Marathon - 4:34 MCM 2012
Best marathon - 3:23 Philadelphia 2014

 

[roxymama]

Being young was my best injury prevention for athletics. So if someone can devise a plan to allow for time-travel I will buy into it.

But I do have a point...not just being silly. Don't train like you are 20 (unless you are, and then yay you!!!) I had to remind myself many many times that my body is 35 now. So the extra sleep and the hydrating and the one beer not three the day before a run is helpful. I don't always listen.

 

[Slogger]

QOTD: What is the difference between your first marathon (or longest race) and your fastest? If you have only done one, then what is your goal?

First marathon was 5:28.
Fastest marathon 5:04.
I've made every mistake during my 6 marathons (wrong direction, injury, undertrain, etc) and hoping to be smarter with my next marathon in November.
Hoping to break the "Oprah" mark and end up with 4:08-4:15.

 

[huggybuff]

I'm feeling this way too. Work isn't helping (in fact making it worse), but I'm hoping my first run tomorrow after 3 weeks off will help a little.

It's amazing how our bodies get used to the activity. I've been feeling more energetic lately than I have in a long time.

It's been 3 weeks since my last run. I really hope I'm healed enough.

Good luck on your run tomorrow!

 

[IamTrike]

Being young was my best injury prevention for athletics. So if someone can devise a plan to allow for time-travel I will buy into it.

But I do have a point...not just being silly. Don't train like you are 20 (unless you are, and then yay you!!!) I had to remind myself many many times that my body is 35 now. So the extra sleep and the hydrating and the one beer not three the day before a run is helpful. I don't always listen.

Wait a minute. Are you saying 35 isn't still young? There are those of us with larger digits in the tens place that would like to still believe they are young.

 

[BuckeyeBama]

Wait a minute. Are you saying 35 isn't still young? There are those of us with larger digits in the tens place that would like to still believe they are young.

At 35, I didn't feel young. At 49 I realize that 35 was still young physiologically. I didn't start to see a meaningful decline in my physical abilities until I hit 45.

 

[CheapRunnerMike]

Being young was my best injury prevention for athletics. So if someone can devise a plan to allow for time-travel I will buy into it.

Paging @doctorintheTARDIS & @Tardisblue

 

[opusone]

At 35, I didn't feel young. At 49 I realize that 35 was still young physiologically. I didn't start to see a meaningful decline in my physical abilities until I hit 45.

I'm 46, and this is sooooooo true. Things definitely change at about 45.