April 2019 Monthly Running Challenge
Replies
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So my little guy thought better of 4.5 trail miles this weekend—he thought it was the same as the 3 mile Mud & Chocolate trail run we did 2 years ago. He was up for instead doing another Color Run the week after my half, and then doing the shorter Mud & Chocolate trail run this summer. He likes repeating things So that clears me to not have to figure out alternate training plans for this weekend—whew!
I went to my $30 foot/back massage place last night and then ran 5 miles today :30/mile faster than normal, which has been a consistent post-massage phenomenon. I think I might want to plan one the night before I head up to Vancouver...
Here’s a question: I’m wondering how to pace myself on the half marathon (it’s my first). It may not be an issue at all, because I may be only able to run as fast as I’ve been running my long runs (around 10:30 pace). I’m just not sure quite what to expect and would welcome pointers. I feel like I should worry about starting too fast and losing steam, but am unclear whether that’s really much of a concern for me (because I’m not sure I could “start fast” even if I wanted to!)
April goal: 70 mi
4/2 5 mi
4/4 5 mi
4/7 9 mi
4/9 5 mi
April total: 24 mi
2019 Races:
3/16 Kirkland Shamrock Run 5K
4/13 Mud & Chocolate 4.5 mi trail run
5/6 Vancouver BMO Half Marathon
5/18 Your Canyon for a Day 35 mi Bike Tour, Yakima
8/11 Lake Union 10K?7 -
Way behind on checking in and supporting my fellow ATHLETE"S. Kudo's to all who get out and log some distance, any distance is good distance.
2km swim - Followed by a 11.5km Trail Run with Phil ( Ultra Runner - Cdn Death Race/Sinister 7 etc.) from Grande Prairie. Legs are well wupped. A great evening. Outbound at 1930 and got back at ~2110. The sun had just dropped so we were pushing the limit of daylight at the end.
Had to walk more of it than I wanted to on the inbound but at least I got a chance to show Phil one of the local trails. The North Facing slopes were still snow - ice covered so very interesting challenge. The south and west slopes were covered in early season lupine's which means the bears should be out soon.
I now have more km in April than I had in all of February.
04/01 09.00 km -09.00km -131.00km - YTD 179.90km
04/06 11.00 km -20.00km -120.00km - YTD 190.90km
04/07 5.00 km -25.00km -115.00km - YTD 195.90km
04/09 11.50 km -36.50km -103.50km - YTD 207.40km
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PastorVincent wrote: »ERF.
A LATE JUNE trail race... I must be nuts....
https://www.hellhathnohurry.org
But strongly considering the 30k or 50k distance...
I'm thinking about an HM in May. I must be nuts too.4 -
AlphaHowls wrote: »@PastorVincent wrote: »@Tramboman wrote: »PastorVincent wrote: »Dang it Gary! I almost had a clean sweep last week! So close.
...and @AlphaHowls ???
She would slaughter us all mercilessly if she was in that list!
All she needs to do is upload her .gpx files to Strava...I have no idea why she doesn't, especially as she'd probably come near the top of the different mileage challenges that Strava does.
I did try strava, but it requires more than I have presently...as in GPS, smart phone, apps and such. I just have a fitbit, but nothing else to get GPS with. I tried to pair my fitbit with it, but without all the high powered tech stuff...it ain't happenin'!PastorVincent wrote: »Funny image seen on facebook:
(original source unknown)
@zeesparrow Congratulations on your first 10K race
@simcon1 Starting fast is always an issue. It's incredible how much race day adrenaline in combination with lots of other people running a fact pace can pull you along.
I looked at the website of your half, and https://bmovanmarathon.ca/pace-bunnieshttps://bmovanmarathon.ca/pace-bunnies. If you run your long runs at 10:30min/mile pace, and they are similar in length to the HM, you can most likely run faster on race day - with 10:18min/mile you could follow the 2:15 pacer. Or at least make sure you stay *behind* the 2:15 pacer and not overtake him at the start, otherwise you'll know you are going out too fast
For my first HM there were no pacers for my goal time. I ordered a "pace band" (from http://www.races2remember.com/PaceBands.php - they were super friendly and customised it for me to fit the eleavtion profile of my race, and be in kilometres rather than miles when I asked ). There's also websites where you can also print your own, but I haven't found a print-your-own generator that takes elevation profiles of the race into account (not an issue if your race is flat - but in that case, presumable you could just look at the average pace on your gps watch to see how you are doing).
It really helped me that after each kilometre, I could see where I was compared to where I should be.
--
Speaking of races, I just decided I should sign up for one! My last "official" race is more than a year ago (I only did two Zombies Run virtual races last year). Within the next two month, I only found three races to chose from:- a 10k (10.7km actually) near me (<30 min drive) next weekend.
30CHF, a "souvenir price" instead of medal or shirt (2017 it was a water bottle with the race logo). One aid station. Elevation +/- 230m (750ft). - a 20k race an hour away in the first week of May. 35CHF (including a shirt), plus 7CHF more if you want a medal. 5 aid stations. Elevation +/-297m (975ft).
- a half marathon near me (<30 min) the second week of May. 70CHF including shirt and medal, and five aid stations. Net downhill: +65m/-115m (=213ft//377ft).
So, which one of those three would you guys have chosen?
(most of you probably all three, right? )
I just signed up for the 20k race. Seems like the best value for my money. Actually, I would prefer to have a "full half marathon" rather than 20km, but an almost flat/net downhill course seems boring. Where's the fun in that? And I don't really see why that one is so much more expensive then the 20k. I've done them both in the past, and I don't really remember a difference in what was offered.
So now I have to seriously train for the next four weeks! My long run last weekend was 15km, so 20km in a month should be doable.9 - a 10k (10.7km actually) near me (<30 min drive) next weekend.
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I went to my $30 foot/back massage place last night and then ran 5 miles today :30/mile faster than normal, which has been a consistent post-massage phenomenon. I think I might want to plan one the night before I head up to Vancouver...
Here’s a question: I’m wondering how to pace myself on the half marathon (it’s my first). It may not be an issue at all, because I may be only able to run as fast as I’ve been running my long runs (around 10:30 pace). I’m just not sure quite what to expect and would welcome pointers. I feel like I should worry about starting too fast and losing steam, but am unclear whether that’s really much of a concern for me (because I’m not sure I could “start fast” even if I wanted to!)
Massage for does wonders for my form. I find my pace and distance are much improved too.
You've done races before, right? For me the adrenaline and excitement pushes my race pace quite a bit faster than my training pace.
So how best to pace for the half? Figure your ideal finish time and just keep an eye on your time/pace, maybe settle in with a pace group. If you find yourself ahead, play it by ear, maybe walk an aid station. I try to hold back until mile 9. 11is where i get "WTF"- Wheres The Finish. So plan for the last few miles to catch up to you. Or if you feel good, light it up the last mile or so. And dont get to smug passing everyone 😏
Best of luck! Well be rooting for you! And dont forget to take mental notes for your race report!9 -
runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »runnermom419 wrote: »Well, my original goal in March was 80 miles and I ended the month with 101 miles. I'd like to be in for 100 miles again as goal #1 with a stretch goal of 110 miles for goal #2.
We shall see!
April 1 - 5 miles
Miles until Goal # 1 - 95 miles
Miles until Goal #2 - 105 miles
April 3 - 3.3 miles. Did some speed work and felt really good.
Miles until Goal #1 - 91.7 miles
Miles until Goal #2 - 101.7 miles
April 5 - 3.1 miles
April 6 - 13.1 miles
=16.2 miles
Miles until goal #1 = 75.5 miles
Miles until goal #2 = 85.5 miles
I wanted to see how a few miles felt on drained legs after yesterday's half marathon. The first mile was rough as I worked through some tightness and stiffness, but felt great after that.
April 7 - 3.3 miles
27.8 miles for the month
Miles until goal #1 (100 miles) = 72.2 miles
Miles until goal #2 (110 miles) = 82.2 miles
April 9 - 3 miles of speed work
April 10 - 3.16 miles
= 6.16 miles
33.96 miles for the month
Miles until goal #1 (100 miles) - 66.04 miles
Miles until goal #2 (110 miles) - 76.04 miles4 -
_nikkiwolf_ wrote: »PastorVincent wrote: »Funny image seen on facebook:
(original source unknown)
Yeah, I guess it is a bit American centric, but I think you get the spirit of it_nikkiwolf_ wrote: »
Speaking of races, I just decided I should sign up for one! My last "official" race is more than a year ago (I only did two Zombies Run virtual races last year). Within the next two month, I only found three races to chose from:- a 10k (10.7km actually) near me (<30 min drive) next weekend.
30CHF, a "souvenir price" instead of medal or shirt (2017 it was a water bottle with the race logo). One aid station. Elevation +/- 230m (750ft). - a 20k race an hour away in the first week of May. 35CHF (including a shirt), plus 7CHF more if you want a medal. 5 aid stations. Elevation +/-297m (975ft).
- a half marathon near me (<30 min) the second week of May. 70CHF including shirt and medal, and five aid stations. Net downhill: +65m/-115m (=213ft//377ft).
So, which one of those three would you guys have chosen?
(most of you probably all three, right? )
So a 10k, 20k or a half? I would say if you are only going to do one look more out which one seems like the better course and best organized. Look for the "most fun" to you one, and do that one. The one you will enjoy most will motivate your training the most. IMO and all that.1 - a 10k (10.7km actually) near me (<30 min drive) next weekend.
-
I went to my $30 foot/back massage place last night and then ran 5 miles today :30/mile faster than normal, which has been a consistent post-massage phenomenon. I think I might want to plan one the night before I head up to Vancouver...
Here’s a question: I’m wondering how to pace myself on the half marathon (it’s my first). It may not be an issue at all, because I may be only able to run as fast as I’ve been running my long runs (around 10:30 pace). I’m just not sure quite what to expect and would welcome pointers. I feel like I should worry about starting too fast and losing steam, but am unclear whether that’s really much of a concern for me (because I’m not sure I could “start fast” even if I wanted to!)
Massage for does wonders for my form. I find my pace and distance are much improved too.
You've done races before, right? For me the adrenaline and excitement pushes my race pace quite a bit faster than my training pace.
So how best to pace for the half? Figure your ideal finish time and just keep an eye on your time/pace, maybe settle in with a pace group. If you find yourself ahead, play it by ear, maybe walk an aid station. I try to hold back until mile 9. 11is where i get "WTF"- Wheres The Finish. So plan for the last few miles to catch up to you. Or if you feel good, light it up the last mile or so. And dont get to smug passing everyone 😏
Best of luck! Well be rooting for you! And dont forget to take mental notes for your race report!
So there are several ways to look at pacing...
The most widely accepted "best" way is even pace throughout the race. Pick the pace that means you are completely spent as you cross the line, but not any sooner, and that will get you the best time possible for your body/etc.
BUT it is also wildly understood that almost no one can actually do that well, what most people end up doing it working out a goal time, say 2 hours 30 minutes, and then attempt to pace for that. Pretty sure that is what @Elise4270 is describing. This is what I normally tell people to try and do as it is the simplest and if they are conservative with their goal time they are less likely to get hurt.
The "next best" is what is called "negative splits" That is you START SLOW and late in the race pick up speed. This is a tough balancing act that I personally have never mastered.
The "worst way" is what I normally do "Postive Splits" that is you run the first part of the race too fast and can not keep up the pace so you fade long before the finish and force yourself to complete the race on pure force of will and being too stubborn to accept a DNF.9 -
not a run
I walked about 10 feet yesterday with one crutch and didn't gimp too horribly. My leg is rather sore. But I'm encouraged, since doc said to try to get to using one and I'd had no luck three weeks later.
I had to share here, rather than the gimpy thread. I find I'm a bit restless. I finally had adult company yesterday when dh came home and felt better. I'm exhausted studying all the time. So i think not having run/bike/active time has caught up to me. (Hug away).
I'm off to OKC today to look at a school program. Least I'll be out and about. Prob splurge on Panera. And everyone will ask "whats wrong with you". *Sigh* its a cool surgery, i dont mind sharing, but then you get this blank stare that they dont follow. Uhknoo.
I did immunization boosters yesterday. Yuck. Feel crappy. Seasonal allergies are bothersome too. The speaker in my phone is broken so i cant talk on the phone. (Im not a peapol person any way) hey i like that "peapol". Best way of spelling it evah! Haha! I cant spell. But i dug out some paperwork yesterday and ran across my old act scores, 96 percentile nationally in science. So guess there has to be give and take. Oh, point was: so dh is finally considering replacing my phone (hes the chosen finance Nazi in our family).
Tldr: love y'all. Have a super lovely day. ((Preemptive HUG))18 -
@elise4270 - hugs to you! Panera baguette! I love their strawberry chicken salad but I'm still eating vegetarian so I ordered it the other day without chicken - it was good that way too! I never liked their cold chicken anyway.
That's a great ACT science score. I import the scores for SAT and ACT into the school database so I see them and have noticed science is usually the lowest scoring one. I've seen kids with almost perfect math scores (34 or 35) and still have a low science, so I would think colleges would want those who do well there. Are you going for PhD now?
4.4 miles for me. Decided to do intervals (tabatas 4 times). I must have pushed too hard because now I have a pain on one side of my butt. So I cut it short to use the foam roller. Still hurts, but I bet it will be gone tomorrow. I bought an Eating Well magazine the other day (I know, who buys magazines!) and there was an article about the differences between HIIT and LISS. I realized I am definitely a LISS person! But because of reading of some of the benefits of HIIT, I was inspired to do some intervals. Back to LISS tomorrow!
4/1 - rest day
4/2 - 4.5 miles + strength training/legs
4/3 - 5 miles
4/4 - strength training / upper
4/5 - 4.5 miles
4/6 - 31 miles cycling
4/7 - rest day
4/8 - 5.2 miles + strength / glutes/legs
4/9 - 5 miles + strength - bi/triceps
4/10 - 4.4 miles
28.6 / 70
5 -
@ddmom0811 Thanks! I dont know what I'm doing academically... Today we're going for DD. I'm just collecting credits as a hobby- classes I think are cool. Who knows if it'll amount to anything. I felt like i needed to invest in my interests, and dh gets tired of my questions and self study in areas I'm obsessed with. Said "omg, go back to school" haha! Okie dokie. DD is science oriented too. Can't wait to see her test placement.
I dont like Panera's cold chicken either, i think my teeth are to sensitive for that cold cold chicken. If it were even slightly warmed it'd be more palatable. I usually do the steak and arugula sandwich on sourdough, extra steak and chips (crisps).
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_nikkiwolf_ wrote: »AlphaHowls wrote: »@PastorVincent wrote: »@Tramboman wrote: »PastorVincent wrote: »Dang it Gary! I almost had a clean sweep last week! So close.
...and @AlphaHowls ???
She would slaughter us all mercilessly if she was in that list!
All she needs to do is upload her .gpx files to Strava...I have no idea why she doesn't, especially as she'd probably come near the top of the different mileage challenges that Strava does.
I did try strava, but it requires more than I have presently...as in GPS, smart phone, apps and such. I just have a fitbit, but nothing else to get GPS with. I tried to pair my fitbit with it, but without all the high powered tech stuff...it ain't happenin'!PastorVincent wrote: »Funny image seen on facebook:
(original source unknown)
@zeesparrow Congratulations on your first 10K race
@simcon1 Starting fast is always an issue. It's incredible how much race day adrenaline in combination with lots of other people running a fact pace can pull you along.
I looked at the website of your half, and https://bmovanmarathon.ca/pace-bunnieshttps://bmovanmarathon.ca/pace-bunnies. If you run your long runs at 10:30min/mile pace, and they are similar in length to the HM, you can most likely run faster on race day - with 10:18min/mile you could follow the 2:15 pacer. Or at least make sure you stay *behind* the 2:15 pacer and not overtake him at the start, otherwise you'll know you are going out too fast
For my first HM there were no pacers for my goal time. I ordered a "pace band" (from http://www.races2remember.com/PaceBands.php - they were super friendly and customised it for me to fit the eleavtion profile of my race, and be in kilometres rather than miles when I asked ). There's also websites where you can also print your own, but I haven't found a print-your-own generator that takes elevation profiles of the race into account (not an issue if your race is flat - but in that case, presumable you could just look at the average pace on your gps watch to see how you are doing).
It really helped me that after each kilometre, I could see where I was compared to where I should be.
--
Speaking of races, I just decided I should sign up for one! My last "official" race is more than a year ago (I only did two Zombies Run virtual races last year). Within the next two month, I only found three races to chose from:- a 10k (10.7km actually) near me (<30 min drive) next weekend.
30CHF, a "souvenir price" instead of medal or shirt (2017 it was a water bottle with the race logo). One aid station. Elevation +/- 230m (750ft). - a 20k race an hour away in the first week of May. 35CHF (including a shirt), plus 7CHF more if you want a medal. 5 aid stations. Elevation +/-297m (975ft).
- a half marathon near me (<30 min) the second week of May. 70CHF including shirt and medal, and five aid stations. Net downhill: +65m/-115m (=213ft//377ft).
So, which one of those three would you guys have chosen?
(most of you probably all three, right? )
I just signed up for the 20k race. Seems like the best value for my money. Actually, I would prefer to have a "full half marathon" rather than 20km, but an almost flat/net downhill course seems boring. Where's the fun in that? And I don't really see why that one is so much more expensive then the 20k. I've done them both in the past, and I don't really remember a difference in what was offered.
So now I have to seriously train for the next four weeks! My long run last weekend was 15km, so 20km in a month should be doable.
@simcon1 agree with the above. Will add the best advise I received on my first (no pacers) was run “comfortably hard” for the first 10 miles and on the last 5k give it whatever your legs/body will allow. I didn’t have much extra to give in that last 5k beyond what I had been doing but I felt great and finished with about the same pace as the previous miles. Most importantly - HAVE FUN!5 - a 10k (10.7km actually) near me (<30 min drive) next weekend.
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4/1: 2 miles
4/2: 3 miles
4/3: 2 miles
4/4: 2 miles
4/5:2 miles
4/6: 4 miles
4/7: 4 miles
4/8: 2 miles
4/9: 2 miles
total 23 of 50 miles!5 -
Date :::: Miles :::: Cumulative
04/01/19 :::: 3.8 :::: 3.8
04/02/19 :::: 2.7 :::: 6.5
04/03/19 :::: 1.6 :::: 8.1
04/04/19 :::: 0.0 :::: 8.1
04/05/19 :::: 0.0 :::: 8.1
04/06/19 :::: 5.7 :::: 13.8
04/07/19 :::: 5.0 :::: 18.8
04/08/19 :::: 0.0 :::: 18.8
04/09/19 :::: 3.4 :::: 22.2
04/10/19 :::: 3.3 :::: 25.5
Today's mantra: stop whining and get it done.
(But I don't waaaaant tooooo...)8 -
PastorVincent wrote: »
I went to my $30 foot/back massage place last night and then ran 5 miles today :30/mile faster than normal, which has been a consistent post-massage phenomenon. I think I might want to plan one the night before I head up to Vancouver...
Here’s a question: I’m wondering how to pace myself on the half marathon (it’s my first). It may not be an issue at all, because I may be only able to run as fast as I’ve been running my long runs (around 10:30 pace). I’m just not sure quite what to expect and would welcome pointers. I feel like I should worry about starting too fast and losing steam, but am unclear whether that’s really much of a concern for me (because I’m not sure I could “start fast” even if I wanted to!)
Massage for does wonders for my form. I find my pace and distance are much improved too.
You've done races before, right? For me the adrenaline and excitement pushes my race pace quite a bit faster than my training pace.
So how best to pace for the half? Figure your ideal finish time and just keep an eye on your time/pace, maybe settle in with a pace group. If you find yourself ahead, play it by ear, maybe walk an aid station. I try to hold back until mile 9. 11is where i get "WTF"- Wheres The Finish. So plan for the last few miles to catch up to you. Or if you feel good, light it up the last mile or so. And dont get to smug passing everyone 😏
Best of luck! Well be rooting for you! And dont forget to take mental notes for your race report!
So there are several ways to look at pacing...
The most widely accepted "best" way is even pace throughout the race. Pick the pace that means you are completely spent as you cross the line, but not any sooner, and that will get you the best time possible for your body/etc.
BUT it is also wildly understood that almost no one can actually do that well, what most people end up doing it working out a goal time, say 2 hours 30 minutes, and then attempt to pace for that. Pretty sure that is what @Elise4270 is describing. This is what I normally tell people to try and do as it is the simplest and if they are conservative with their goal time they are less likely to get hurt.
The "next best" is what is called "negative splits" That is you START SLOW and late in the race pick up speed. This is a tough balancing act that I personally have never mastered.
The "worst way" is what I normally do "Postive Splits" that is you run the first part of the race too fast and can not keep up the pace so you fade long before the finish and force yourself to complete the race on pure force of will and being too stubborn to accept a DNF.
Lots of interesting articles on pacing actually - I just found for example this one. It's based on the Berlin Marathon. It claims that "While men and women both start fast, women tend to moderate their early pacing more efficiently than men. As a result they slow down less than men during the latter stages of the race, and they speed-up more for the final segment.". And the article claims that nen are significantly more likely to "hit the wall" than women across all finish-times.
On pacing strategies vs finishing times: "When we look at the pacing of runners who achieve a BQ time (by definition, those runners who fast for their age) we see a more even pacing profile. BQ runners still tend to start fast, but only about 2% faster than their mean race pace, and they still finish more slowly, but not as slowly as regular runners".
And they have numbers how many runners actually run negative splits (approximately 12–14% in that race).
There's a more scienc-y written paper on the New York marathon, looking at pacing stategies vs age and performance. According to this the faster runners showed smaller changes of speed during the race (and also that within a performance group, older (experienced) runners pace more evenly). Of course, this does not mean that you will be a faster runner if you have a more even pace stategy ;-)
Personally, I like the strategy the races2remember paceband shop calls "smart pacing": a graduated slower start, a strong middle and a cushion at the end. In theory. In reality, I always go out too fast for the first kilometre, but I think I'm getting a tiny bit better at avoiding that / catching it early ^^5 -
... The speaker in my phone is broken so i cant talk on the phone. (Im not a peapol person any way) hey i like that "peapol". Best way of spelling it evah! Haha! I cant spell. But i dug out some paperwork yesterday and ran across my old act scores, 96 percentile nationally in science. So guess there has to be give and take. Oh, point was: so dh is finally considering replacing my phone
Hugs on the sore leg, Yay for walking with just one crutch!5 -
_nikkiwolf_ wrote: »PastorVincent wrote: »
I went to my $30 foot/back massage place last night and then ran 5 miles today :30/mile faster than normal, which has been a consistent post-massage phenomenon. I think I might want to plan one the night before I head up to Vancouver...
Here’s a question: I’m wondering how to pace myself on the half marathon (it’s my first). It may not be an issue at all, because I may be only able to run as fast as I’ve been running my long runs (around 10:30 pace). I’m just not sure quite what to expect and would welcome pointers. I feel like I should worry about starting too fast and losing steam, but am unclear whether that’s really much of a concern for me (because I’m not sure I could “start fast” even if I wanted to!)
Massage for does wonders for my form. I find my pace and distance are much improved too.
You've done races before, right? For me the adrenaline and excitement pushes my race pace quite a bit faster than my training pace.
So how best to pace for the half? Figure your ideal finish time and just keep an eye on your time/pace, maybe settle in with a pace group. If you find yourself ahead, play it by ear, maybe walk an aid station. I try to hold back until mile 9. 11is where i get "WTF"- Wheres The Finish. So plan for the last few miles to catch up to you. Or if you feel good, light it up the last mile or so. And dont get to smug passing everyone 😏
Best of luck! Well be rooting for you! And dont forget to take mental notes for your race report!
So there are several ways to look at pacing...
The most widely accepted "best" way is even pace throughout the race. Pick the pace that means you are completely spent as you cross the line, but not any sooner, and that will get you the best time possible for your body/etc.
BUT it is also wildly understood that almost no one can actually do that well, what most people end up doing it working out a goal time, say 2 hours 30 minutes, and then attempt to pace for that. Pretty sure that is what @Elise4270 is describing. This is what I normally tell people to try and do as it is the simplest and if they are conservative with their goal time they are less likely to get hurt.
The "next best" is what is called "negative splits" That is you START SLOW and late in the race pick up speed. This is a tough balancing act that I personally have never mastered.
The "worst way" is what I normally do "Postive Splits" that is you run the first part of the race too fast and can not keep up the pace so you fade long before the finish and force yourself to complete the race on pure force of will and being too stubborn to accept a DNF.
Lots of interesting articles on pacing actually - I just found for example this one. It's based on the Berlin Marathon. It claims that "While men and women both start fast, women tend to moderate their early pacing more efficiently than men. As a result they slow down less than men during the latter stages of the race, and they speed-up more for the final segment.". And the article claims that nen are significantly more likely to "hit the wall" than women across all finish-times.
On pacing strategies vs finishing times: "When we look at the pacing of runners who achieve a BQ time (by definition, those runners who fast for their age) we see a more even pacing profile. BQ runners still tend to start fast, but only about 2% faster than their mean race pace, and they still finish more slowly, but not as slowly as regular runners".
And they have numbers how many runners actually run negative splits (approximately 12–14% in that race).
There's a more scienc-y written paper on the New York marathon, looking at pacing stategies vs age and performance. According to this the faster runners showed smaller changes of speed during the race (and also that within a performance group, older (experienced) runners pace more evenly). Of course, this does not mean that you will be a faster runner if you have a more even pace stategy ;-)
Personally, I like the strategy the races2remember paceband shop calls "smart pacing": a graduated slower start, a strong middle and a cushion at the end. In theory. In reality, I always go out too fast for the first kilometre, but I think I'm getting a tiny bit better at avoiding that / catching it early ^^
I say the best way is the way that works for you.
There has been a lot of back and forth on negative splits vs even pace. I have not done an actual count, but I see "even pace is best but most people do better with negative splits in practice" seeming to be the most common advice.
But again, in the end, the best way is the way that works for you. I think in GENERAL for MOST of us starting slow and seeing how things go is the best GENERIC advice since most of us freely admit we start too fast.0 -
PastorVincent wrote: »_nikkiwolf_ wrote: »PastorVincent wrote: »
I went to my $30 foot/back massage place last night and then ran 5 miles today :30/mile faster than normal, which has been a consistent post-massage phenomenon. I think I might want to plan one the night before I head up to Vancouver...
Here’s a question: I’m wondering how to pace myself on the half marathon (it’s my first). It may not be an issue at all, because I may be only able to run as fast as I’ve been running my long runs (around 10:30 pace). I’m just not sure quite what to expect and would welcome pointers. I feel like I should worry about starting too fast and losing steam, but am unclear whether that’s really much of a concern for me (because I’m not sure I could “start fast” even if I wanted to!)
Massage for does wonders for my form. I find my pace and distance are much improved too.
You've done races before, right? For me the adrenaline and excitement pushes my race pace quite a bit faster than my training pace.
So how best to pace for the half? Figure your ideal finish time and just keep an eye on your time/pace, maybe settle in with a pace group. If you find yourself ahead, play it by ear, maybe walk an aid station. I try to hold back until mile 9. 11is where i get "WTF"- Wheres The Finish. So plan for the last few miles to catch up to you. Or if you feel good, light it up the last mile or so. And dont get to smug passing everyone 😏
Best of luck! Well be rooting for you! And dont forget to take mental notes for your race report!
So there are several ways to look at pacing...
The most widely accepted "best" way is even pace throughout the race. Pick the pace that means you are completely spent as you cross the line, but not any sooner, and that will get you the best time possible for your body/etc.
BUT it is also wildly understood that almost no one can actually do that well, what most people end up doing it working out a goal time, say 2 hours 30 minutes, and then attempt to pace for that. Pretty sure that is what @Elise4270 is describing. This is what I normally tell people to try and do as it is the simplest and if they are conservative with their goal time they are less likely to get hurt.
The "next best" is what is called "negative splits" That is you START SLOW and late in the race pick up speed. This is a tough balancing act that I personally have never mastered.
The "worst way" is what I normally do "Postive Splits" that is you run the first part of the race too fast and can not keep up the pace so you fade long before the finish and force yourself to complete the race on pure force of will and being too stubborn to accept a DNF.
Lots of interesting articles on pacing actually - I just found for example this one. It's based on the Berlin Marathon. It claims that "While men and women both start fast, women tend to moderate their early pacing more efficiently than men. As a result they slow down less than men during the latter stages of the race, and they speed-up more for the final segment.". And the article claims that nen are significantly more likely to "hit the wall" than women across all finish-times.
On pacing strategies vs finishing times: "When we look at the pacing of runners who achieve a BQ time (by definition, those runners who fast for their age) we see a more even pacing profile. BQ runners still tend to start fast, but only about 2% faster than their mean race pace, and they still finish more slowly, but not as slowly as regular runners".
And they have numbers how many runners actually run negative splits (approximately 12–14% in that race).
There's a more scienc-y written paper on the New York marathon, looking at pacing stategies vs age and performance. According to this the faster runners showed smaller changes of speed during the race (and also that within a performance group, older (experienced) runners pace more evenly). Of course, this does not mean that you will be a faster runner if you have a more even pace stategy ;-)
Personally, I like the strategy the races2remember paceband shop calls "smart pacing": a graduated slower start, a strong middle and a cushion at the end. In theory. In reality, I always go out too fast for the first kilometre, but I think I'm getting a tiny bit better at avoiding that / catching it early ^^
I say the best way is the way that works for you.
There has been a lot of back and forth on negative splits vs even pace. I have not done an actual count, but I see "even pace is best but most people do better with negative splits in practice" seeming to be the most common advice.
But again, in the end, the best way is the way that works for you. I think in GENERAL for MOST of us starting slow and seeing how things go is the best GENERIC advice since most of us freely admit we start too fast.
The exception to this advice against going out too fast seems to be novice runners at short distances, who according to a recent study may do better when they go out faster than planned, because they underestimate their abilities. The study looked at 5k if I remember correctly, and I’ve had good success going out hard at 5k - there’s not really enough distance to bonk, so even if you fade towards the end, it’s not enough to counteract the early speed. 10k, on the other hand, seems to be a whole different ballgame, for me at least.3 -
_nikkiwolf_ wrote: »... The speaker in my phone is broken so i cant talk on the phone. (Im not a peapol person any way) hey i like that "peapol". Best way of spelling it evah! Haha! I cant spell. But i dug out some paperwork yesterday and ran across my old act scores, 96 percentile nationally in science. So guess there has to be give and take. Oh, point was: so dh is finally considering replacing my phone
Hugs on the sore leg, Yay for walking with just one crutch!
Wait... you can talk on those things? huh.3 -
amymoreorless wrote: »My time sucked but I am finding myself caring less and less about all that lately.
Running is a lot more fun when it doesn't feel like punishing work all the time.martaindale wrote: »stay away from the bitey end, don't try to jump over them and don't get between their mouth and the water.
@jele30 Some times it's just about impossible to truly keep up to everything/every person on this thread. That's why occasionally you just have to jump forward and give a blanket accolade. We do get a little chatty some times.
@Elise4270 glad to hear you are gaining some more mobility/freedom. You have maintained such a positive attitude that we all want to give you a HUG - knowing how much you love hugs4 -
April goal: 85 miles
4/2: 5.07 miles
4/3: 4.63 miles
4/4: 5.05 miles
4/7: 8.41 miles
4/9: 5.04 miles
4/10 5.00 miles
33.2/85 miles completed
Today's run was 5 miles. My garmin died at 4.76, but I was about .25 miles from home. Plus it was the same route I ran yesterday and on April 2nd and 4th, so I know it was 5 miles. I knew I needed to charge it, but I thought I could make it until lunchtime. It was a nice run though. It was already 70F and it was pretty windy, but the humidity wasn't too bad and overall it was a pleasant run.
2019 races:
2/2/19: Catch the Groundhog Half Marathon - PR 2:15:17
5/18/19: Run for 57th AHC Half Marathon8 -
PastorVincent wrote: »_nikkiwolf_ wrote: »... The speaker in my phone is broken so i cant talk on the phone. (Im not a peapol person any way) hey i like that "peapol". Best way of spelling it evah! Haha! I cant spell. But i dug out some paperwork yesterday and ran across my old act scores, 96 percentile nationally in science. So guess there has to be give and take. Oh, point was: so dh is finally considering replacing my phone
Hugs on the sore leg, Yay for walking with just one crutch!
Wait... you can talk on those things? huh.
Right? Not having the GPS voice is also a bit of an inconvenience. But, eh. Its all fine.0 -
PastorVincent wrote: »_nikkiwolf_ wrote: »... The speaker in my phone is broken so i cant talk on the phone. (Im not a peapol person any way) hey i like that "peapol". Best way of spelling it evah! Haha! I cant spell. But i dug out some paperwork yesterday and ran across my old act scores, 96 percentile nationally in science. So guess there has to be give and take. Oh, point was: so dh is finally considering replacing my phone
Hugs on the sore leg, Yay for walking with just one crutch!
Wait... you can talk on those things? huh.
Right? Not having the GPS voice is also a bit of an inconvenience. But, eh. Its all fine.
I was one of those who did really really well on Math and Science, almost as well on English but History was my nemesis. I like it better now but thought it was SO boring in school.
ETA @ddmom0811 - so what is LISS?4 -
Today is a cross training day for me. I took the dogs out for a mile walk this morning. Didn't have time for more, as I got caught up in a DnD discussion with my son. The dogs don't seem to care how long the walks are, so long as we go out (though anything less than 15 minutes usually results in one of *those* looks from my girl... "Really Mom? That's IT?!"). I'll hop on the bike after work for another half hour before our game tonight, so long as my husband has dinner covered. Then I can do the foam rolling I didn't get around to last night.
Anyone know how to add another hour or two to our days, without losing sleep?6 -
zeesparrow wrote: »Anyone know how to add another hour or two to our days, without losing sleep?
Quit work 2 hours early10 -
Date...........Run.......Walk
04/01........00M.......1.0M
04/02........07M.......0.0M
04/03........11M.......3.5M
04/04........00M.......3.5M
04/05........10M.......1.5M
04/06........17M.......0.0M
04/07........00M.......4.8M
04/08........00M.......2.0M
04/09........08M.......0.0M
04/10........08M.......0.0M
---MTD: 16.3 miles walking, 61 miles running, and 0KM resting
Upcoming Races
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
202? - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.4 -
-
zeesparrow wrote: »Today is a cross training day for me. I took the dogs out for a mile walk this morning. Didn't have time for more, as I got caught up in a DnD discussion with my son. The dogs don't seem to care how long the walks are, so long as we go out (though anything less than 15 minutes usually results in one of *those* looks from my girl... "Really Mom? That's IT?!"). I'll hop on the bike after work for another half hour before our game tonight, so long as my husband has dinner covered. Then I can do the foam rolling I didn't get around to last night.
Anyone know how to add another hour or two to our days, without losing sleep?
I get up at 520am, but am usually asleep around 9pm. Which basically cuts my TV watching time. I'm good with that lol.
Today i didn't feel like a long run, so ran 1k, then walked 1k. Felt great being out and just taking it gently5 -
zeesparrow wrote: »Anyone know how to add another hour or two to our days, without losing sleep?
Quit work 2 hours early
Like @Avidkeo My nighttime movie time went away when I started running more. I don't really miss it, though.2 -
Per the HM plan today was supposed to be 200m tempo/200m rest x 16 with 2mi each wu and cd. I had already decided that this would be too much at this point but I did want to get in some speedwork. So I went out intending to run the 1st 2.5 mins of each 5 min run interval at tempo and the 2nd easy. I did this for about 4 miles and all but the last 5 min interval. I had a difficult time keeping the tempo where it should be and consequently keeping my HR reasonable. This resulted in needing to walk a bit more to get my HR back down but all in all felt pretty darn great!
Date........Miles.......Total
04/01......4.72........4.72 + Agility
04/02......0.00........4.72 + Strength Training
04/03......5.45......10.17 + Sport Dog
04/04......0.00......10.17
04/05......5.67......15.84 - with Drills and Strides
04/06......8.64......24.48 - 2mile wu, 4 miles tempo w/90sec rest, 2mile cd
04/07......3.50......27.98
04/08......4.75......32.73 + Agility
04/09......0.00......32.73 + Strength Training
04/10......6.67......39.40 + Sport Dog
02/03/19 - Surf City Half Marathon Deferred to 2020
05/11/19 - Santa Barbara Wine Country HM
09/15/19 - Jack and Jill Downhill HM - Boise
11/23/19 - USA Women's HM (lottery)
02/02/20 - Surf City Half Marathon11
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