davemunger Member

1/3 of the way through the month. In theory you should have 67 percent or less remaining. However we've only had one weekend of long runs so more likely you'll be a little short of that. Keep on loggin', folks!

One thing I'm particularly curious about is the start. In a 5K you can pretty much lose the race in the first mile if you don't start quick enough. But I'm wondering if anyone has had success in a 10K by easing off just a hair in the first mile -- maybe run it 10 seconds slower than target pace?

Yep, go for it. If you start out slowly in a 5k you will never make up the lost ground. There is a possibility you could start too fast but it's never going to be a death march unless you aren't fit to run that distance. But since you have done longer distances, that should not be an issue. Do a proper warm-up, at least a…

If it's hot, I wear a singlet and use tape or nipguards for the nipples. Otherwise I wear a compression shirt to avoid chafing.

Pike's Peak Ascent! There is still room!

If you are planning on 11 minute miles, run 11 minute miles. If you go under that pace for a mile, then walk until your average pace is back down to 11:00 per mile. Don't go three miles before you make that adjustment!

Now you have great aerobic capacity because you've prepared for a half. What you need to do is build speed and maintain that aerobic capacity. So for the first three weeks I'd suggest ditching your tempo run and replacing with 8-12 200 repeats at the fastest pace you can handle without breaking form. Focus on solid form…

Out of dozens of races, I've only run "with" a friend a few times, when we both had similar goals, or when they were slower than me and I was just pacing for them. One time I had a faster friend pace for me, which led to a huge PR! But normally, even if I show up with a friend, the rule is that each of us runs his / her…

The three most important pieces of advice are: 1. Join a running group. Folks in a running group will have great advice and will always be willing to help out when you have questions. 2. Join a running group. There is always someone who's just a little bit better than you to inspire you and motivate you to perform your…

Clearly I need more gear vests!

Ah, I see; didn't realize it was temporary. I don't usually log food the day of and the day after. Sometimes I will log carbo-loading though, just to make sure I'm eating enough.

I have a friend who ran a 15k on his own wedding day. He still hasn't told his wife!

Everyone is doing great so far! I've updated the sheet with the latest entries -- don't forget to keep on tallying. I ran 13.3 miles today, and didn't feel too bad until about the last 3. 41 for the week; hoping to ramp up mileage next week.

Wow, that is amazing on a hilly course! Time to sign up for a flat 5k!

I think you're going to kill that half marathon goal time, assuming the courses / conditions are similar. Great job!

Woohoo on your finish! Boohoo on the breakup with MFP (though I'm sure you had your reasons).

Those splits look pretty good to me -- they are actually quite consistent other than the quick mile 4. You had a tough mile 6 but you didn't choke at all and PRd by over 10 minutes.

My return to shorter distances will be at the Lake Norman Rotary 10k in two weeks. It's where I set my "PR", although it was a short course. I'm hoping they will have fixed it this time around. Ideally I'd run a more established race but it's the only weekend I have off in the next month. My PR in the 10K is a little soft,…

3,800 is plenty of runners for this kind of study, but it does become tricky when you are trying to analyze death statistics. You have to wait for people to die, and that can take a long time :) The real problem was they were factoring out all the health benefits of running, then saying "if you factor out all the health…

Here's an even more exhaustive look at the (lack of) evidence linking running with shortened lifespan, by Alex Hutchinson: http://www.runnersworld.com/health/will-running-too-much-kill-you

If you feel like you MUST exercise daily, I don't see a problem with it -- the key is not to go too hard every day. There's nothing wrong with going for a nice, easy run, walk, bike ride, swim, whatever -- just at a very easy pace. What burns you out is hitting it hard, workout after workout.

The Rocket City Marathon assigns numbers based on runner seeding -- the lower your number, the better your projected finish. It's kind of cool because if you beat your number, you know you had a good day. Sadly, when I ran the race, I was number 129 and finished 189th.

I'm signed up for the Smoky Mountain Relay on an Ultra team, April 25 and 26. This after swearing I would never do another Ultra relay! 215 miles on trails and gravel roads in North Carolina, with 5 other nutso runners, so we're doing nearly 40 miles each. The difference this time is that you are free to run your legs in…

Same old, same old. O'Keefe is writing his lunch ticket on this research. See here for the reasons why it's not very convincing: http://sciencebasedrunning.com/2013/05/omg-were-all-gonna-dieeleventy/ http://www.runnersworld.com/health/too-much-running-myth-rises-again Money quote: What this means is that they used…

Wow, just read your report of the Monument Valley 50 mile. What an experience! Awesome photos. I have been there before as a tourist but it would be amazing to do a race there!

I'm not planning another 50-miler anytime soon, but I will be doing an ultra relay (about 40 total miles) at the end of April. Plus I'm doing the Pike's Peak Marathon in August -- not technically an ultra but given that it will take me at least 5 1/2 hours it might as well be one! haha! April fools! (Either that or I'm a…

I don't always look like that guy on the Dos Equis commercials, but I will in about 30 years...

There's still time! Let me know when you have updated and I'll post a revised version.

I have no plan for this month so the 225 is just a shot in the dark.

Miss America, eat your heart out...check out these pearly whites! (edit: oops -- that was for the post two above) I got nuthin for the one right above me.