MFP Runner's Club

chrissyh

Ran 5k last night. I ended up running it slowly which kind of sucks, but at least I finished. Took me approximately 33 minutes. Very slow, but considering I had a bunch of energy when we finished I know I can speed it up next time.

Quick, I need one of those little smileys that bonks someone over the head!

Very slow my *kitten*!!! I did 5k in 45 mins so I would take your 33 mins any day!

Gustergirl, WTG!!!! I'm glad you took the plunge. Good luck to you!

A running friend of mine told me to quit speed/tempo work and just concentrate on my pace. He said that I will pick up speed later and that I should do speed work just before my 5k in August. Is he right?

No running for me today. I have to work 14 hours today so there's no time for running. I did strength training this morning, though. I really needed it. I've been slacking a little in the strength training lately.

Hope everyone has a great day!

I am on pace to be at about 45 minutes - I am so glad to hear I am not the only one. I love this running stuff...I am worried that my husband is going to push to hard

jessmomof3

BTW, got my results from my 5K this weekend. Official time was 24:27, avg pace 7:53 (I was shooting for under 8 min miles so I was happy with that!). 1st in my AG out of 20 women. YAY! :drinker: And my dh's official time was 29:45. YAY for his first 5K!

RunRideRay

Thanks Kechie, my biking (and running) is coming along great. I am entering a 1/2 ironman in August just because I need to start doing races again and it seemed like a good place to start. It's hard when there NO way to get close to my PR's. Oh Well, so my goal is be better than my worst time of 4:58. Although, I need to start swimming again soon, it's been 5 years since I have been in the pool!! :huh: :huh:

So there you have it.... MFP run club boards inspire me. I did not have enough in me, and now I am full of inspiration.... overflowing. It's great! Good job everyone!

Raymond

jodi0117

Yes, I have to say, these boards inspire me, too!

I went out for a "fast" 4 miles this morning, problem is I went out too fast and pooped out. I walked the last 1/2 mile. It felt good to push myself out of that 10min. mile pace, though.

Sounds like lots of 1/2 marathoners out there for the fall! Happy training!

Jodi

beckyi88

msarro ~ 33 minutes is a very good time! Take pride in what you've accomplished! :bigsmile: :bigsmile: :bigsmile: Could you have walked 3.1 miles in 33 minutes 90 pounds ago?
(hellooo, pot...meet the kettle....need to listen to myself! )
Also, I've not heard anything about increasing distance other than not to do more than a 10% total weekly increase at a time. From what I've read on training, my understanding (or MIS understanding) is focus (in this order)
distance
hills
speed
Experts, out there....am I correct????Kechie, Tom, Jess, Tiddle, Rainman, Sherry, Christine....anybody???

So, after Saturday the cat is out of the bag and my running buddy is cracking the whip. It is time to tackle speed. I am terrified of speed, convinced I can't do sub 10 minute miles...so she lies to me about our pace! LOL!! :laugh: We did 5 miles this morning in 46 minutes. Apparently I can do sub 10 minute miles.:ohwell:
Question about the speed/distance thing? According to RW your *long* runs should be paced at 3 minutes slower than your short pace. What is considered a long run? I used to think 5 miles was long, but there's no way I could do 7 minute miles so I'm confused?????

Happy Running everyone...off to walk the dog, then it's P90X Plyo time...:sad: I'm skeered!!!!!

12by311

Did 7 miles this morning. Planned on doing 5 but after a rest day yesterday when I got to mile 5, I just kept going. Today was one of those days though that I felt like I could run all day.

Need.New.Shoes.Bad.

I'm very pleased that 5 miles is now my base run. When I first started running it was 2, then it was 3 and now it's 5.

Leash - that is an awesome way to do speedwork! I am going to have to try it.

runnerdad

Also, I've not heard anything about increasing distance other than not to do more than a 10% total weekly increase at a time. From what I've read on training, my understanding (or MIS understanding) is focus (in this order)
distance
hills
speed
Question about the speed/distance thing? According to RW your *long* runs should be paced at 3 minutes slower than your short pace. What is considered a long run? I used to think 5 miles was long, but there's no way I could do 7 minute miles so I'm confused?????

Happy Running everyone...off to walk the dog, then it's P90X Plyo time...:sad: I'm skeered!!!!!

Got a 6 miles tempo run in this morning. It's getting too hot and humid to do track work, even at 6AM:grumble:

Becky, I would agree on your priority; work on your distance first to get your stamina, add in hills to build your strength, and worry about speed later. It will come soon enough as your endurance and strength improve.

The program I use (F.I.R.S.T.) calculates your pace from your 10K race pace. So for me, I can run a 10K at 8 minute pace, so I add 60-90 seconds for my long runs (9-9:30 pace), and subtract a minute or so for my intervals / speed work (7-7:15 pace, depending on the length of the interval). Works well for me, and it is only a two / 2/5 minute difference between short and long. (I generally consider my Saturday run my 'long run', although depending on time, sometimes it is only six miles, which is what I do on my tempo runs. I don't consider it truly a long run until I get in 8-10+ miles.

Nich0le

Ran 5k last night. We went to a local park that actually has a path with the distance marked off. First time I ever ran that far... figured that with me finishing c25k this week I'll just run the 5k and care less about the time I ran. I ended up running it slowly which kind of sucks, but at least I finished. Took me approximately 33 minutes. Very slow, but considering I had a bunch of energy when we finished I know I can speed it up next time.

First off, 33 minutes is NOT bad. If you paced yourself and finished then you reached the goal regardless of speed! Be proud of that.

as far as your tendon question, go to runnersworld.com and click on the training tab. There are a ton of training programs available on that site, there is even an option to enter your most recent race time and choose your next race goal and it will give you training options to get you to your next goal! I love that website, in case you haven't seen me mention it a million times before

Nich0le

First, thank you everyone that posted their 5k times! That gives all of us newer runners some ideas on what to aim for!

I ran 3 this am and another 3 planned for after dinner. Trying two a days after reading several articles on the benefits of two smaller workouts in a day rather than one long one. So far so good, the energy level is solid through both for sure!

:flowerforyou:

jessmomof3

Got a 6 miles tempo run in this morning. It's getting too hot and humid to do track work, even at 6AM:grumble:

Becky, I would agree on your priority; work on your distance first to get your stamina, add in hills to build your strength, and worry about speed later. It will come soon enough as your endurance and strength improve.

The program I use (F.I.R.S.T.) calculates your pace from your 10K race pace. So for me, I can run a 10K at 8 minute pace, so I add 60-90 seconds for my long runs (9-9:30 pace), and subtract a minute or so for my intervals / speed work (7-7:15 pace, depending on the length of the interval). Works well for me, and it is only a two / 2/5 minute difference between short and long. (I generally consider my Saturday run my 'long run', although depending on time, sometimes it is only six miles, which is what I do on my tempo runs. I don't consider it truly a long run until I get in 8-10+ miles.

As always, I agree with Tom! :laugh: And we sooo need to run together! That's almost exactly the pace work that I used for the FIRST program as well!! I'm the same way with a *long* run, usually anything over 8 I consider long. :laugh:

beckyi88

Thanks my educated friends!!!
Plyo X really should come with a black box warning label!
I believe I will crawl through my run tomorrow!

RunRideRay

Ya, Plyo is fun.... Be careful on this workout and running. The spinning drills place strain on knees, ankle, hips so don't hurt yourself. You will be better off being a "hero" on your run. Don't skip the workout... just be careful on cumulative wear and impact.

I did my Plyo last night and added light handweights for the first time. YIKES! Feeling it today big time.

Tiddle

Hope everyone is having a good day... :flowerforyou:

BTW, got my results from my 5K this weekend. Official time was 24:27, avg pace 7:53 (I was shooting for under 8 min miles so I was happy with that!). 1st in my AG out of 20 women. YAY! :drinker: And my dh's official time was 29:45. YAY for his first 5K!

Awesome times!!! Good job!


No running for me today, my knee is still pretty sore from the weekend. So I'm going to give it another couple days before I run on it. I rode my bike and did abs this morning.

Just signed up for my next Sprint Tri (it's 28 June) 500 Meter Swim, 13 Mile Bike and a 5K.

SatelliteCrush80

Just came in from a hilly 2.5 miles...ran downhill, then turned through a neighborhood that went back uphill. The last time I tried this route, I only made it halfway up the hill..I made it the whole way this time!

gustergirl

Shuntae--Thats awesome.

I didnt get a run in today. I had it all packed in my car but errands and a dinner out took longer than usual and it looks like it is going to pour. Im just gonna wake up early and run in the morning.

kechiemc

Question about the speed/distance thing? According to RW your *long* runs should be paced at 3 minutes slower than your short pace. What is considered a long run? I used to think 5 miles was long, but there's no way I could do 7 minute miles so I'm confused?????

Happy Running everyone...off to walk the dog, then it's P90X Plyo time...:sad: I'm skeered!!!!!

A "long" run is anything longer than your race distance that you run at a comfortable pace. So if you are training for a 5K, your long run will be anything longer than 3.1 miles that you run at a slow comfortable pace.

As far as the 3 minutes slower, if you currently run 10 minute mile pace on your short run, you would run 13 minute mile pace for your "long" run. I personally recommend judging your long slow distance run based on the talk test. If you can chat, you are probably doing it correctly. If you run alone, either talk to yourself out loud occasionally :laugh: or listen to your breathing. You should not be having a lot of trouble breathing. I like the talk test vs pace b/c I run a very hilly route. Hills mess with my pace on all of my runs.

jessmomof3

Awesome times!!! Good job!


No running for me today, my knee is still pretty sore from the weekend. So I'm going to give it another couple days before I run on it. I rode my bike and did abs this morning.

Just signed up for my next Sprint Tri (it's 28 June) 500 Meter Swim, 13 Mile Bike and a 5K.

Thanks! I hope your knee feels better. Where is it sore? Outside, inside, lower?? Ice is always a good thing! Good luck on your sprint! I signed up for an Olympic July 18th!! :drinker:

jessmomof3

Got in a 2 mile run w/ a short walk break w/ my dh tonight. His asthma was acting up so we took it easy, plus it was hot and muggy out! Then did Ab Ripper X. I'm beat! :laugh:

Tiddle

Awesome times!!! Good job!


No running for me today, my knee is still pretty sore from the weekend. So I'm going to give it another couple days before I run on it. I rode my bike and did abs this morning.

Just signed up for my next Sprint Tri (it's 28 June) 500 Meter Swim, 13 Mile Bike and a 5K.

Thanks! I hope your knee feels better. Where is it sore? Outside, inside, lower?? Ice is always a good thing! Good luck on your sprint! I signed up for an Olympic July 18th!! :drinker:

the bottom, like right under the knee cap, I hope it's nothing and just sore from the long run. I've been icing it and taking motrin, so we will see. but it's been good because I've been getting some swimming and biking in. swimming again (in the pool) tomorrow, and then we're swimming in the ocean on thursday, then depending on how my knee is feeling, I'm going to try a short run on Friday.

my olympic is 19 July!! Good luck to you too!!! :flowerforyou:

sonia2

Wow, what a great day for everyone!!!

Had an EASY 3 miles today at 11:00, but did 3.5 miles. It is so hard to go at that slow of a pace, and it's on my training schedule. I was used to doing around 8:45 -9:30 paces in my runs depending on how I felt that day. Oh well, I know its for good reason.:ohwell: I'll just follow my schedule to the half. It's from runners world.

RunRideRay

Not another knee! Yikes. Tiddles I did post some info on the 1st page of this thread that may help. If it is a pain under the knee cap it could be what is called "runners knee". Hard to say, I did have similar pains and was able to resolve it with some stretches.

I also wanted to pass on some encouragement for ALL those who's body's are "adapting" to running. Hang in there! It is so hard with goals and the thrill of pushing yourself. It's a complete bummer when you have to contend with pain, uncertainty, and disappointment. This is such a great life long activity to keep you healthy.

1) You are not alone, by a long shot !! Most runners have had setbacks to overcome.
2) When my wife started running, her knee would grind, an audible grind when she walked up any stairs. She's done 3 marathons now and been running for over 10 years.
3) Learn all you can about your challenges, knowledge is power
4) Be smart, some things like shin splints just take time to heal. Don't force anything. Then poof, they are gone and off you go.

It is so exciting to see this crew of 5k junkies..... 1/2 marathon junkies, and some speed demons too :devil: :devil: Keep it up everyone! I get excited everytime I read these boards. I already write too much, but wish we could all go for a jog and share stories sometime. I was a 250lb couch slouch and running changed my life completely. From walker, to jogger, to 5k's, to 1/2's, to marathons, to tri's, to ultra's. My dreams needed constant adjustment, they were never big enough. So, it is pure joy to see so many following this same journey. Can I do this.....maybe I can...heck ya, what's next? Ok... I'll shut up. G'night and great job everyone!

Raymond

msarro

Did a 'quick' two mile run tonight with some friends... apparently my housemate and I are trendsetters! :laugh:

Finally broke 9 minutes on my speed nights... did 8:45/mile according to my nike+, though that also included about 20 seconds of walking in the beginning so it was actually faster. Not a bad time if I do say so my self - especially considering a good portion of the run was uphill.

Congrats to everyone who is joining team in training!!! When I did my race for United Way last weekend we had sign up pamphlets in the goodie bag they gave us. Strongly considering signing up once I'm at the 10k level.

jabdye

Good morning!
I got in 5.5 miles of speedwork....and I must say...oh....my.....goodness!!! :noway:
I will enjoy my slow runs from now on --- because the speedwork kicked my hiney! I am not used to running fast so it was NOT easy. But I feel absolutely wonderful -- of course, that's because I'm finished :laugh: Seriously, never thought I had it in me to run fast -- so it was refreshing and difficult --and hopefully will reward me with a great time in my 1/2!!!

Happy Running! 2 more days till the weekend

jabdye

It is so exciting to see this crew of 5k junkies..... 1/2 marathon junkies, and some speed demons too :devil: :devil: Keep it up everyone! I get excited everytime I read these boards. I already write too much, but wish we could all go for a jog and share stories sometime. I was a 250lb couch slouch and running changed my life completely. From walker, to jogger, to 5k's, to 1/2's, to marathons, to tri's, to ultra's. My dreams needed constant adjustment, they were never big enough. So, it is pure joy to see so many following this same journey. Can I do this.....maybe I can...heck ya, what's next? Ok... I'll shut up. G'night and great job everyone!

Raymond

Hey Raymond!
Your note made me laugh because I have signed up for the 1/2 in September and am already considering doing the Shamrock marathon in March. I have only completed one race - a 5k - which I did horribly so I'm not sure what my reasoning is right now :huh: Just want to accomplish one in my lifetime -- just not sure why I feel so strongly about doing them all NOW! Must be the whole age thing :laugh:

vrdz3215

3 miles for me yesterday.....

jessmomof3

Hello runners!! Swim for me this morning, 1,500 yds. Have 3 volleyball games tonight, then will do a short run after. I have to say that I am loving this tri training! :bigsmile:

beckyi88

5 hilly miles this morning in a nice steady rain! Slower than yesterday, but still fast for me at 50:20
I'm supposed to do P90X shoulders and arms but think I may do Yoga instead. I am beat and I still have cycling and kettlebell to do tonight.I'll do the arms/shoulders tomorrow.
Happy running, cycling,swimming or resting! :happy:

kechiemc

Good morning:flowerforyou:

Glad to see everyone posting today. Today is a rest day for me.

Have a good one
-Kechie.

rmccully

Anyone here know about calories burned when sprinting?

I do a 3-5 minute warm up jog then I do 10 sprints. How would I log this?

kechiemc

Good morning!
I got in 5.5 miles of speedwork....and I must say...oh....my.....goodness!!! :noway:
I will enjoy my slow runs from now on --- because the speedwork kicked my hiney! I am not used to running fast so it was NOT easy. But I feel absolutely wonderful -- of course, that's because I'm finished :laugh: Seriously, never thought I had it in me to run fast -- so it was refreshing and difficult --and hopefully will reward me with a great time in my 1/2!!!

Happy Running! 2 more days till the weekend

Way to go! I LOVE the feeling of having my butt kicked by speedwork! Speedwork has helped me improve all areas of my running. I think it also toughens you up mentally. Once you've cried for your mommy during some speedwork and survived the workout without dying everything else is relative:drinker: