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[One Foul Note]

Running gaf, whats the max one should run a week? I've set myself on the runtastic app, and it says I need a minimum of 18 miles a week to make it by the end of the year. Is that too much or too little?

Your safe running distance depends a lot on the person and on the speeds you are doing them. However, 18 miles should be very doable with minimal chance of injury. That is only about 3 hour long runs which isn't too stressful on the body (unless you're just starting).

 

[slow-twitch]

Running gaf, whats the max one should run a week? I've set myself on the runtastic app, and it says I need a minimum of 18 miles a week to make it by the end of the year. Is that too much or too little?

It's really dependent on your experience, age, current weight, injuries, goals and other activities outside of running.

18 miles is low unless you are starting, overweight or have no racing goal and just want "general fitness". It's perfectly fine. Don't stress about it. Just run and enjoy.

If you provide more details about your goals I can give more precise information. What is your previous max? For how long?

You can stop reading now if you don't want too much details going over the scope of your question.

Max number of miles is meaningless unless your goal is just to run the most miles. Max mileage is not the same as max efficient mileage. If someone just like to run lots of easy mileage fine. That person will not maximize anything other than its mileage. Usually people run either for health and/or performance.

I don't follow closely the research on running for health. But if I recall correctly, usually running 3-5 times a week about 20 minutes is the ballpark figure where the heart benefits for longevity and well-being starts to plateau. Don't quote me on that. The number is probably wrong.

The ideal weekly mileage for performance is as much as possible while you can recover from your workouts and avoid injury. It takes years of buildup to reach that sweet spot.

Rare are elites running more than 200. It also depends on your goal distance, marathons specialists run usually a little more than their 5k colleagues.

Us amateurs will likely never hit our real max effective mileage for numerous reasons. Not enough time, not worth the very low diminishing return, starting too late, too much too soon, injuries, etc. Our max effective mileage is also much lower than elites; we don't have their incredible bodies and genetics.

Plus, you don't run you max effective mileage all year long, usually just some weeks here and there. Training is done in cycle. Increasing mileage is just another stress to add and adapt to during training. If the only stress you have in your training is mileage you will run slow. Roughly: Lots of mileage mean a big base -> A big base means you can run harder workouts. -> Harder workouts mean a stronger stimulus -> You get more fit.

Don't compare with other people. They are not you. They don't run the same paces. 16 easy miles for an elite around 1h40, can be done daily without issue. 16 easy miles for most people is over 2 hours, not sustainable. Comparisons with elites are always extreme but the same is true between someone with 0-1 year of experience vs 5-7. No two people react to the same training the same way either.

I like to run 80-90 with some weeks at 100 in a cycle, 60-70 off-season. (and that might have been slightly too much over the years, see a previous post of mine)
Pros run 100-200. (with years of buildup and the luxury of having whole days to recover)
Most dedicated runners I know run 50-80.
A close friend runs 25.
It does not really matter.

 

[Linius]

One week to go for the Berlin Halbe Marathon, looking forward to the trip

 

[One Foul Note]

One week to go for the Berlin Halbe Marathon, looking forward to the trip

Good luck, hope you crush the old PB with time to spare.

 

[TheOnlyOneHeEverFeared]

It's really dependent on your experience, age, current weight, injuries, goals and other activities outside of running.

18 miles is low unless you are starting, overweight or have no racing goal and just want "general fitness". It's perfectly fine. Don't stress about it. Just run and enjoy.

If you provide more details about your goals I can give more precise information. What is your previous max? For how long?

You can stop reading now if you don't want too much details going over the scope of your question.

Max number of miles is meaningless unless your goal is just to run the most miles. Max mileage is not the same as max efficient mileage. If someone just like to run lots of easy mileage fine. That person will not maximize anything other than its mileage. Usually people run either for health and/or performance.

I don't follow closely the research on running for health. But if I recall correctly, usually running 3-5 times a week about 20 minutes is the ballpark figure where the heart benefits for longevity and well-being starts to plateau. Don't quote me on that. The number is probably wrong.

The ideal weekly mileage for performance is as much as possible while you can recover from your workouts and avoid injury. It takes years of buildup to reach that sweet spot.

Rare are elites running more than 200. It also depends on your goal distance, marathons specialists run usually a little more than their 5k colleagues.

Us amateurs will likely never hit our real max effective mileage for numerous reasons. Not enough time, not worth the very low diminishing return, starting too late, too much too soon, injuries, etc. Our max effective mileage is also much lower than elites; we don't have their incredible bodies and genetics.

Plus, you don't run you max effective mileage all year long, usually just some weeks here and there. Training is done in cycle. Increasing mileage is just another stress to add and adapt to during training. If the only stress you have in your training is mileage you will run slow. Roughly: Lots of mileage mean a big base -> A big base means you can run harder workouts. -> Harder workouts mean a stronger stimulus -> You get more fit.

Don't compare with other people. They are not you. They don't run the same paces. 16 easy miles for an elite around 1h40, can be done daily without issue. 16 easy miles for most people is over 2 hours, not sustainable. Comparisons with elites are always extreme but the same is true between someone with 0-1 year of experience vs 5-7. No two people react to the same training the same way either.

I like to run 80-90 with some weeks at 100 in a cycle, 60-70 off-season. (and that might have been slightly too much over the years, see a previous post of mine)
Pros run 100-200. (with years of buildup and the luxury of having whole days to recover)
Most dedicated runners I know run 50-80.
A close friend runs 25.
It does not really matter.

I'm going for... general fitness? I'm not a new runner, I've been doing it for 6 months or so, except I took a really long gap cos I hurt my knee by running every single day for like a month. And I'd also like to lose weight.


Like this week I did 20 miles thereabouts, but with 20 rest days. I'm anxious about fucking my knee again cos that'll mean I have to stop again, so I'm going slower and not as far as I could do, if that makes sense.

 

[Robert-One-Oh-seven]

I'm going for... general fitness? I'm not a new runner, I've been doing it for 6 months or so, except I took a really long gap cos I hurt my knee by running every single day for like a month. And I'd also like to lose weight.


Like this week I did 20 miles thereabouts, but with 20 rest days. I'm anxious about fucking my knee again cos that'll mean I have to stop again, so I'm going slower and not as far as I could do, if that makes sense.

If your knee hurts just when you run or its because you run then i would suggest you do some strenghtening excercises.

Look up an ITB rehab routine for strengtening the glutes and hips. They are very important.

Also try to better your running form. It could all help to stay injury free.

If you had knee pain all your life due to other factors then ignore my advice.

 

[slow-twitch]

I'm going for... general fitness? I'm not a new runner, I've been doing it for 6 months or so, except I took a really long gap cos I hurt my knee by running every single day for like a month. And I'd also like to lose weight.


Like this week I did 20 miles thereabouts, but with 20 rest days. I'm anxious about fucking my knee again cos that'll mean I have to stop again, so I'm going slower and not as far as I could do, if that makes sense.

I assume you mean 2 rest days?

Ok, so you currently run about 20 miles 5 days a week. Sounds good for general fitness and weight loss. If you really want to maximize results I suggest slowly increasing up of to maximum of about one hour five times a week (with a small caloric deficit of course). If you prefer running less it's also perfectly fine. One hour is simply an easy limit to remember and a point where it begins to be a lot if you do not want performance.

There are two popular rules of thumb for safely increasing mileage.

1-The Jack Daniels way

Run your weekly mileage at least 3 weeks until you feel comfortable (no minor pain or soreness). Increase weekly mileage up to 1 mile per number of runs you do per week. Run new mileage at least 3 weeks until you are comfortable again. Repeat.

2-The 10% rule

Increase mileage up to 10% each week. Take a down week (30-40% less) every 3-4 weeks. Repeat until you reach desired mileage.

I am not a very big fan of this one. For people starting (<10 miles a week) increases will take forever. It's a decent rule for micro cycles in a training plan, using overload and rest. It's less effective as a way to build life long mileage.

----------------

The only real rule is to listen to your body. But it does not really help much.

The reason to be extra careful with mileage increase is because musculoskeletal adaptations take more time than cardio vascular adaptations. Bones and tendons have very low blood supply, meaning slower recovery and growth after stress. The good thing is these changes also are longer to go away after inactivity because training actually makes your body more efficient and stronger at every level, including genes activation. That's why it's much easier to reach a previously attained level of fitness than reaching it the first time.

Someone with years of training does not have to start mileage from nothing after a long layoff. So in your case even though you got hurt and took time off you didn't revert to pre-training form (regarding tendons and bones) and should be ready to withstand more pounding than pre-injury (assuming you recovered well).

If you are afraid of getting hurt again, I would advise against running slower (as long as you run an easy pace). It can be hard to maintain a proper form while running too slow. Be careful if your slower form feels non natural. Running slower is actually harder on the legs because pounding is stronger. The better metric for training stress is "time on your feet". (for paces around easy pace. Tempo, intervals, strides and race pace are different beasts.)

Running less distance is more than fine. It's the best way to prevent injury, less stress. If you feel something weird in your knee again, run less or not at all until it feels better. Like Robert said above, it might be worth to check your running form with a physiotherapist if your knee hurts and you don't feel you went over your limit with your mileage.

 

[TheOnlyOneHeEverFeared]

If your knee hurts just when you run or its because you run then i would suggest you do some strenghtening excercises.

Look up an ITB rehab routine for strengtening the glutes and hips. They are very important.

Also try to better your running form. It could all help to stay injury free.

If you had knee pain all your life due to other factors then ignore my advice.

Its not all the time, like not with the regime I'm on now. I was running 7 days a week, going up to 6 miles, and that made it bad enough that I had to stop for ages. Now I'm doing monday, tuesday, wednesday, rest day, friday, saturday, sunday, rest day, etc.

 

[Robert-One-Oh-seven]

Its not all the time, like not with the regime I'm on now. I was running 7 days a week, going up to 6 miles, and that made it bad enough that I had to stop for ages. Now I'm doing monday, tuesday, wednesday, rest day, friday, saturday, sunday, rest day, etc.

Ok then but why 3 day running and rest, then again 3 day running?

Is it not better to go Monday, wednesday, friday, saturday. The rest are rest days and you can do strenghttraining. Like make yourself a bit more injury proof.

Just a suggestion as i don't know you or your week plans.

Either way when running 5 days a week i would definitely do strenghttraining.

ITB rehab routine

 

[Dr Frasier Crane]

Big day. A little tired now. Not helped by a 10 day cold just before so no tapering.

 

[TheOnlyOneHeEverFeared]

Ok then but why 3 day running and rest, then again 3 day running?

Is it not better to go Monday, wednesday, friday, saturday. The rest are rest days and you can do strenghttraining. Like make yourself a bit more injury proof.

Just a suggestion as i don't know you or your week plans.

Either way when running 5 days a week i would definitely do strenghttraining.

ITB rehab routine

I have no idea, I just wanna run much as possible while doing rest days as well basically. I'll look that strength training up though

 

[Fistwell]

X-ray revealed no fractures, but I'm taking my docs advice (and yours). Skipping this race, as hard as it is on me. Damn. Was SO freakin ready to destroy last year's time. Next year...

Glad there's no fracture, sorry for the time off. Wishing you a quick recovery.

One week to go for the Berlin Halbe Marathon, looking forward to the trip

Nice! Best of luck!

Big day. A little tired now. Not helped by a 10 day cold just before so no tapering.

Yeah saw it yesterday, dude that's freakin bananas! 50K goddamn! Great job!

I have no idea, I just wanna run much as possible while doing rest days as well basically. I'll look that strength training up though

Hey dude, nice to see you back here. I don't have much to add to what's been said, but I'll echo the following points: 1) 18miles/week is not necessarily a big number, but it does depend on your overall state and fitness level, 2) if you increase miles, it's generally advised to do it gradually, 3) listening to your body should allow you when you push too hard.

I'll add the following: what kind of surface do you run on? The harder the surface, the harder running is on the joints. Do you have decent running shoes?

 

[yogloo]

Does anyone in here run after a torn meniscus injury? A bad football injury has stopped me from running for awhile now. My knees hurt when I run.

 

[TheOnlyOneHeEverFeared]

Glad there's no fracture, sorry for the time off. Wishing you a quick recovery.


Nice! Best of luck!


Yeah saw it yesterday, dude that's freakin bananas! 50K goddamn! Great job!


Hey dude, nice to see you back here. I don't have much to add to what's been said, but I'll echo the following points: 1) 18miles/week is not necessarily a big number, but it does depend on your overall state and fitness level, 2) if you increase miles, it's generally advised to do it gradually, 3) listening to your body should allow you when you push too hard.

I'll add the following: what kind of surface do you run on? The harder the surface, the harder running is on the joints. Do you have decent running shoes?

I run on pavement. I dunno if they're good running shoes, they're comfortable but they're ripped and shit, they were my brothers.

 

[Fistwell]

I run on pavement. I dunno if they're good running shoes, they're comfortable but they're ripped and shit, they were my brothers.

Have any trail or park around? (for you to run on softer ground) It's impossible to know whether that's the reason for your knee problems, but running exclusively on pavement could be a contributing factor.

If the shoes are comfortable, I'd assume they're a good fit sizewise. But how old are they? Do they still have a bit of cushyness? As shoes get older, the sole gets less cushy and more shock on impact is propagated to the leg.

 

[Gemüsestäbchen]

Been trying to pluck up the courage to post here for a while, a pretty novice runner, but seems like I should just start

I'm London, UK based and started running about May 2015.
Not really following a system, but slowly increasing endurance.
Sort of been vaguely doing short runs during the week, and longer runs over the weekend - average probably 12 - 18 miles a week - pretty slow but definitely seen the gradual improvement over the last 10 months of so...

I did my first half-marathon a few weeks ago in Wimbledon Common - with a chip time of 2:12:38 (10.07 per mile)
Quite happy with that, and looking to doing my next half-marathon...
Followed a rough planning for that first half-marathon - Hal Higdon one I found online - I found training fine as at the point I was already able to do 10 miles without too much issue.

I just wanted shiny medals, and signed up for an 10K this coming Sunday 3rd April in Hyde Park, figured it would be easy since it's my usual weekend run anway...
However - seems like I have my first injury too... Tender and sharp pain in the muscle beside fibula, from front of foot up to knee - I guess these are shin splints?

Any advice? I signed up for the race now anyway, I guess probably best to take it easy and not aim for any amazing times?
I'm icing my leg daily and doing stretches, hard to tell if it's getting better, I got it after the 10K run I went on on Friday

 

[Robert-One-Oh-seven]

If your knee hurts just when you run or its because you run then i would suggest you do some strenghtening excercises.

Look up an ITB rehab routine for strengtening the glutes and hips. They are very important.

Also try to better your running form. It could all help to stay injury free.

If you had knee pain all your life due to other factors then ignore my advice.

Been trying to pluck up the courage to post here for a while, a pretty novice runner, but seems like I should just start

I'm London, UK based and started running about May 2015.
Not really following a system, but slowly increasing endurance.
Sort of been vaguely doing short runs during the week, and longer runs over the weekend - average probably 12 - 18 miles a week - pretty slow but definitely seen the gradual improvement over the last 10 months of so...

I did my first half-marathon a few weeks ago in Wimbledon Common - with a chip time of 2:12:38 (10.07 per mile)
Quite happy with that, and looking to doing my next half-marathon...
Followed a rough planning for that first half-marathon - Hal Higdon one I found online - I found training fine as at the point I was already able to do 10 miles without too much issue.

I just wanted shiny medals, and signed up for an 10K this coming Sunday 3rd April in Hyde Park, figured it would be easy since it's my usual weekend run anway...
However - seems like I have my first injury too... Tender and sharp pain in the muscle beside fibula, from front of foot up to knee - I guess these are shin splints?

Any advice? I signed up for the race now anyway, I guess probably best to take it easy and not aim for any amazing times?
I'm icing my leg daily and doing stretches, hard to tell if it's getting better, I got it after the 10K run I went on on Friday

Shin splints are the cause of too much too soon.

Also i would check your running form for fixing the problem. Not overstriding etc.. and i will say it again but every runner should do strenght exercises.
As a runner you have to have good hips and glutes. They are very important.

For now i should rest and let it heal. There is always gonna be a race you can do.

 

[Gemüsestäbchen]

Shin splints are the cause of too much too soon.
Also i would check your running form for fixing the problem and i will say it again but every runner shpuld do strenght exercises.
As a runner you have to have good hips and glutes. They are very important.

For now i should rest and let it heal. There is always gonna be a race you can do.

Thanks for the advice!
I guess I'll see how I feel on the morning, I wouldn't want to waste the chance even if I end up walking it.

I'm sorry if you've posted it a million times, any links to strength exercises? I'm just looking at the ITB rehab thing - I was following some simple crunches ahead of running - but probably aren't tailored for it.

 

[Robert-One-Oh-seven]

Thanks for the advice!
I guess I'll see how I feel on the morning, I wouldn't want to waste the chance even if I end up walking it.

I'm sorry if you've posted it a million times, any links to strength exercises? I'm just looking at the ITB rehab thing - I was following some simple crunches ahead of running - but probably aren't tailored for it.

Don't apologize. I was just saying that to state the importance
I have made many mistakes in running.

I talk to a lot of people who know more then me about the body and running and try to learn from everybody.

The ITB routine is very good for strengtening the hips and glutes.
You don't need more then that for running. You can even make it harder by using a theraband.
It doesn't seem to be much but it does the trick. Also i do core excercises every day.
I do the ab ripper x routine. Some days just a couple excercises from the routine but every day just something.

EDIT: this is the ab ripper routine i follow. https://www.youtube.com/watch?v=0hfWUnL5B7g
This is not me or i do not support his website or anything. I just think it's a very good video to follow untill you know the routine by heart.


Also i got on the foam rolling train and i do that every day. The correct way.
Don't overuse it and it will be a very good way(and inexpansive) to be a bit more injury proof and get a good massage.

All that and looking at your running form and you get a whole lot more out of your running.

If i made a mistake with this advice please somebody correct me but i believe this is really good advice.

 

[Gemüsestäbchen]

Don't apologize. I was just saying that to state the importance
I have made many mistakes in running.

I talk to a lot of people who know more then me about the body and running and try to learn from everybody.

The ITB routine is very good for strengtening the hips and glutes.
You don't need more then that for running. You can even make it harder by using a theraband.
It doesn't seem to be much but it does the trick. Also i do core excercises every day.
I do the ab ripper x routine. Some days just a couple excercises from the routine but every day just something.

EDIT: this is the ab ripper routine i follow. https://www.youtube.com/watch?v=0hfWUnL5B7g
This is not me or i do not support his website or anything. I just think it's a very good video to follow untill you know the routine by heart.


Also i got on the foam rolling train and i do that every day. The correct way.
Don't overuse it and it will be a very good way(and inexpansive) to be a bit more injury proof and get a good massage.

All that and looking at your running form and you get a whole lot more out of your running.

If i made a mistake with this advice please somebody correct me but i believe this is really good advice.

Wow, thanks a lot, I'm really grateful and it's nice to hear you're learning from others too and passing it on - I'll try to do the same.

I was looking to change my core exercises, was doing some planking and some crunches - but as I said wasn't sure they were appropriate for running.
Great to see some alternatives in the ad ripper video - I'll definitely try them.

Any chance you have a link for the foam roller?
I've heard people rave about it, but I don't really get the fuss!

... I run to try to break out of a long history of a sedentary game-playing lifestyle... I have to admit, only recently I was dressing and noticed that I had more definition in my abs and stomach, I was pretty surprised! So it all counts in the end
I'll try to also book a session with someone who can assess my running form.

 

[TheOnlyOneHeEverFeared]

Have any trail or park around? (for you to run on softer ground) It's impossible to know whether that's the reason for your knee problems, but running exclusively on pavement could be a contributing factor.

If the shoes are comfortable, I'd assume they're a good fit sizewise. But how old are they? Do they still have a bit of cushyness? As shoes get older, the sole gets less cushy and more shock on impact is propagated to the leg.

Old but thats a good idea. There is a nice park, but its mostly pavement paths, and there's not enough continuous grass for a good run I don't think.

That was this morning.

 

[Robert-One-Oh-seven]

Wow, thanks a lot, I'm really grateful and it's nice to hear you're learning from others too and passing it on - I'll try to do the same.

I was looking to change my core exercises, was doing some planking and some crunches - but as I said wasn't sure they were appropriate for running.
Great to see some alternatives in the ad ripper video - I'll definitely try them.

Any chance you have a link for the foam roller?
I've heard people rave about it, but I don't really get the fuss!

... I run to try to break out of a long history of a sedentary game-playing lifestyle... I have to admit, only recently I was dressing and noticed that I had more definition in my abs and stomach, I was pretty surprised! So it all counts in the end
I'll try to also book a session with someone who can assess my running form.

I have this one

http://runnersconnect.net/running-injury-prevention/foam-rolling-for-runners-mistakes/

http://www.runnersworld.com/training-video/foam-roller-video-series

http://running.competitor.com/2014/02/injury-prevention/roll-away-injuries_35211

Planking is a really good excercise so i would hold on to that one.
Make a routine out of it:

https://www.youtube.com/watch?v=4ipd7IbsKZs
Plenty more examples to find.

Getting advice on your form will definitely change you for the better. And be(stay) injury free.

It definitely all counts

 

[Gemüsestäbchen]

I have this one

http://runnersconnect.net/running-injury-prevention/foam-rolling-for-runners-mistakes/

http://www.runnersworld.com/training-video/foam-roller-video-series

http://running.competitor.com/2014/02/injury-prevention/roll-away-injuries_35211

Planking is a really good excercise so i would hold on to that one.
Make a routine out of it:

https://www.youtube.com/watch?v=4ipd7IbsKZs
Plenty more examples to find.

Getting advice on your form will definitely change you for the better. And be(stay) injury free.

It definitely all counts

Great - a lot of info to digest - since I'll be out of action more or less, I'll try these new exercises this week.

Thanks again, and will keep posting!

 

[Robert-One-Oh-seven]

Great - a lot of info to digest - since I'll be out of action more or less, I'll try these new exercises this week.

Thanks again, and will keep posting!

Good luck and have fun!

 

[Aquavelvaman]

I bought my first pair of nice running shoes. I promised myself that if I stuck with running 4-5 days a week through winter I would some new shoes to use in the warm weather.

Adidas Ultraboost.

I've done about 50km with them so far. They feel great. I love how they wear like socks. There's basically no structure to the top of the shoe past the laces. Usually it takes me a long time to get used to new shoes but these were comfortable for me from the first wear.

 

[TheOnlyOneHeEverFeared]

This is where the app says I'm up to

But I tried it this morning and fucking hell it slayed me. Like not in the good way usual aches and pains kind of thing, like fucking hell if I don't slow the pace down I'm not gonna make it. Is that normal?

 

[xenist]

This is where the app says I'm up to

But I tried it this morning and fucking hell it slayed me. Like not in the good way usual aches and pains kind of thing, like fucking hell if I don't slow the pace down I'm not gonna make it. Is that normal?

As far as I can tell the hump for me came about that time too. I remember dragging myself home after a run thinking that the pain was never going to stop. The positive spin is that if you can make it through you may as well have made it.

But remember, when it says jog it means jog. Slow enough to be able to keep a conversation going.

 

[slow-twitch]

So what is everyone's running goals for this year?

 

[Zoe]

Going for the 2017 Austin Marathon... gotta get back to doing long runs if I hope to have any semblance of success. We were so busy/tired this year that we didn't go for a single long run throughout race season.

 

[TheOnlyOneHeEverFeared]

As far as I can tell the hump for me came about that time too. I remember dragging myself home after a run thinking that the pain was never going to stop. The positive spin is that if you can make it through you may as well have made it.

But remember, when it says jog it means jog. Slow enough to be able to keep a conversation going.

Cheers, I'll bear it in mind for tomorrow

I got myself down for...800 miles I think.

 

[mdsfx]

So what is everyone's running goals for this year?

I'm doing the same 6 races I did last year (plus one more half marathon) with the simple goal of improving my times in each one. I'm roughly 30 seconds per mile faster than last year. Hoping to let that show in my official race times if all goes well

 

[TheOnlyOneHeEverFeared]

I did it! Well not that bit on C25K cos the app is being weird, but I successfully ran without stopping for 6 minutes and 20 seconds! Which means this is definitely doable.

 

[Robert-One-Oh-seven]

I did it! Well not that bit on C25K cos the app is being weird, but I successfully ran without stopping for 6 minutes and 20 seconds! Which means this is definitely doable.

Congrats!

And the awesome part is: it's only going to go better from this point on!

 

[DagsJT]

So what is everyone's running goals for this year?

Running my first half marathon in September so I'd be happy finishing that, a time around 2:30 would be a bonus.

I did it! Well not that bit on C25K cos the app is being weird, but I successfully ran without stopping for 6 minutes and 20 seconds! Which means this is definitely doable.

Well done!

 

[Duebrithil]

Big day. A little tired now. Not helped by a 10 day cold just before so no tapering.

http://i.imgur.com/OlSiSZh.jpg

Kinda late, but that's great! Hope you enjoyed your well earned rest afterwards.

So what is everyone's running goals for this year?

I want to get faster on 10K races, and start doing half-marathons as a regular thing (long training runs are fine, but the competition element is also an important factor) to be better prepared for next year's marathon.

I did it! Well not that bit on C25K cos the app is being weird, but I successfully ran without stopping for 6 minutes and 20 seconds! Which means this is definitely doable.

Congratulations!

 

[TheOnlyOneHeEverFeared]

Cheers guys has C25K gone weird for anyone else since the update?

 

[Aquavelvaman]

Cheers guys has C25K gone weird for anyone else since the update?

I had it crash a couple times during runs when I was doing it. Turned a 5 minute running section into about 8 because I never got a "begin walking" audio cue and I didn't want to stop to check. I thought I was just running a lot faster than usual because I covered so much distance...

 

[Linius]

I did it! Well not that bit on C25K cos the app is being weird, but I successfully ran without stopping for 6 minutes and 20 seconds! Which means this is definitely doable.

Nice going!

 

[The_Inquisitor]

Ran a 15k in just under 1h30m today. I am still pretty slow, but starting to get consistent mileage during the week again is helping my times. Next race is a 10 miler, but i have 4 weeks to prepare.

 

[mdsfx]

Set a new PR today at Chicago's Shamrock Shuffle. I know for you serious runners that a 7:30 pace isn't anything remarkable, but I never thought I would ever run that fast.

So glad I got over the anxiety of running. Races are such an amazing experience.

 

[TheOnlyOneHeEverFeared]

Set a new PR today at Chicago's Shamrock Shuffle. I know for you serious runners that a 7:30 pace isn't anything remarkable, but I never thought I would ever run that fast.

So glad I got over the anxiety of running. Races are such an amazing experience.

Thats awesome dude, well done.

 

[DatRippelEffect]

Ended up doing the Cherry Blossom 10 Miler in DC yesterday morning. 30 mph winds reminded me of the start of NYC marathon in 2014. Decided not to run brave. Just controlled effort where i'm not breathing hard at all. 4 minute PR from my last 10 miler 2 years ago. Ended up getting a fist bump from Meb at the finish line which was a nice surprise

 

[Fistwell]

Set a new PR today at Chicago's Shamrock Shuffle. I know for you serious runners that a 7:30 pace isn't anything remarkable, but I never thought I would ever run that fast.

Great! Glad your foot turned out to be ok. Grats on the PR as well!

Ended up doing the Cherry Blossom 10 Miler in DC yesterday morning. 30 mph winds reminded me of the start of NYC marathon in 2014. Decided not to run brave. Just controlled effort where i'm not breathing hard at all. 4 minute PR from my last 10 miler 2 years ago. Ended up getting a fist bump from Meb at the finish line which was a nice surprise

Under 4min/Km, nice pace!

 

[slow-twitch]

I did it! Well not that bit on C25K cos the app is being weird, but I successfully ran without stopping for 6 minutes and 20 seconds! Which means this is definitely doable.

Great. Keep it up and you'll be amazed at how fast and at what your body can adapt itself to do.

I still remember a long long time ago barely being able to run around my block. It's crazy how fast progress goes at first.

Set a new PR today at Chicago's Shamrock Shuffle. I know for you serious runners that a 7:30 pace isn't anything remarkable, but I never thought I would ever run that fast.

So glad I got over the anxiety of running. Races are such an amazing experience.

Yeah, races are amazing.

Don't downtalk your pace. A new PR means you beat your old self, that's remarkable. Only compare your times to others if you are actually trying to beat them in the race. Keep it up and you will run ever faster.

Ended up doing the Cherry Blossom 10 Miler in DC yesterday morning. 30 mph winds reminded me of the start of NYC marathon in 2014. Decided not to run brave. Just controlled effort where i'm not breathing hard at all. 4 minute PR from my last 10 miler 2 years ago. Ended up getting a fist bump from Meb at the finish line which was a nice surprise

It's always nice to PR in the first race of spring off winter base. It shows yearly progress and anchors the training paces for the new season.

With a 10 miler like that you should be able to run sub 3 after a marathon cycle. I saw you barely missed the mark last year.

 

[mdsfx]

Thats awesome dude, well done.

Great! Glad your foot turned out to be ok. Grats on the PR as well!

Yeah, races are amazing.

Don't downtalk your pace. A new PR means you beat your old self, that's remarkable. Only compare your times to others if you are actually trying to beat them in the race. Keep it up and you will run ever faster.

Thanks!!

 

[DatRippelEffect]

It's always nice to PR in the first race of spring off winter base. It shows yearly progress and anchors the training paces for the new season.

With a 10 miler like that you should be able to run sub 3 after a marathon cycle. I saw you barely missed the mark last year.

Thanks! i didn't have the greatest race in Tokyo end of Feb since i went out 2:56 pace anyway even though i was injured the whole cycle (being dumb in the gym i caught a minor concussion the week before the race also). Didn't help i was expecting a moderately flat course and it ended up being on par with NYC. Hit the wall really hard mile 19.

Atleast i got my base mileage up quite a bit since i peaked at 70 miles a week during that cycle. I feel i'm quite a bit stronger now. Excited to see what i can do a couple weeks in Eugene.

 

[Zoe]

The finish chute got backed up and came to a complete stop as I was trying to complete the Cap10K today

 

[Count Dookkake]

.

 

[slow-twitch]

Thanks! i didn't have the greatest race in Tokyo end of Feb since i went out 2:56 pace anyway even though i was injured the whole cycle (being dumb in the gym i caught a minor concussion the week before the race also). Didn't help i was expecting a moderately flat course and it ended up being on par with NYC. Hit the wall really hard mile 19.

Atleast i got my base mileage up quite a bit since i peaked at 70 miles a week during that cycle. I feel i'm quite a bit stronger now. Excited to see what i can do a couple weeks in Eugene.

Did they change the starting waves this year in Tokyo? I've never been able to start fast in Japan's big races (Tokyo, Osaka). Somehow foreigners are always in wave B even when registering for 3h and they allow LOTS of costumed/fun runners in waves A and B. My first 5k were always a zigzag slog.

I made the same mistake with the bridges my first time too. Completely missed them when studying the course pre-race. I went out assuming a flat course. It completely screwed up my pace right in the bonk zone.

I'm impressed at the times you hit with a (relatively) low peak mileage. I assume you do lots of speedwork? What's a typical week for you?

Nnngh. I'm jealous. I want to run so badly.

This week was the first I feel I made some progress. I regained some senses. I actually felt something when listening to music. It's weird, it's like slowly rediscovering basics feelings. I do not wake up every 2h when sleeping. I can walk fast and climb stairs without being completely drained. I still have a long way to go to start running again and an even longer to get back to my desired level but seeing progress keeps my hope up.

 

[DatRippelEffect]

Did they change the starting waves this year in Tokyo? I've never been able to start fast in Japan's big races (Tokyo, Osaka). Somehow foreigners are always in wave B even when registering for 3h and they allow LOTS of costumed/fun runners in waves A and B. My first 5k were always a zigzag slog.

I made the same mistake with the bridges my first time too. Completely missed them when studying the course pre-race. I went out assuming a flat course. It completely screwed up my pace right in the bonk zone.

I'm impressed at the times you hit with a (relatively) low peak mileage. I assume you do lots of speedwork? What's a typical week for you?

That same thing actually happened to a friend of mine. he started in like the 3:30 corral about 2 years ago. he ended up running 2:25 anyway even though he zig zagged like the first 10k. i started in second corral probably like 100 feet back from the 3 hour pacers. i spent about the first 1/2 mile going around. i didn't believe my watch the second mile on the pace and when i saw 6:12 pop up i said i'm going to pay for that at the end of the race. i actually didn't slow down to my marathon pace till about mile 9. disaster of a pacing job. stuff like that happens when u don't do any tune up races hahaha.

For Tokyo i hired a coach so it was a little different from my norm. Before this the most I peaked at was 60. Tues and Thursday were speed workouts that usually ranged from 10-14 miles. I had a mid week long run usually 11-14 miles. My easy long runs were first 3 miles warming up and the rest at 7:10-7:30. The progression long runs was slowly decreasing the pace and past 10 mile i was at marathon pace already. Sometimes she gave me a speed workout the day before long runs to trash my legs. Shame i couldn't do her justice she did a great job everything considered since i was battling foot problems that whole time and actually still am since the ankle isn't 100%.