Posts by pbear999

11/01 - 11.6 km run

11/02 - 5.4 km run

11/03 - 9.0 km run

11/04 - 8.0 km run

11/05 - 6.0 km run

11/07 - 9.1 km run

11/08 - 13.1 km run

11/09 - 6.3 km run

11/11 - 11.3 km run

11/12 - 8.1 km run

11/13 - 8.8 km run

11/14 - 8.1 km run

11/15 - 13.4 km run

11/16 - 8.2 km run

11/17 - 8.1 km run

11/18 - 11.1 km run

11/20 - 10.3 km run

11/21 - 9.1 km run

11/22 - 14.5 km run

11/23 - 9.0 km run

11/24 - 9.0 km run

Total - 197.5/240 km running (123 miles out of 150)

11/01 - 11.6 km run

11/02 - 5.4 km run

11/03 - 9.0 km run

11/04 - 8.0 km run

11/05 - 6.0 km run

11/07 - 9.1 km run

11/08 - 13.1 km run

11/09 - 6.3 km run

11/11 - 11.3 km run

11/12 - 8.1 km run

11/13 - 8.8 km run

11/14 - 8.1 km run

11/15 - 13.4 km run

11/16 - 8.2 km run

11/17 - 8.1 km run

11/18 - 11.1 km run

Total - 145.6/240 km running (91 miles out of 150)

Tomorrow's a rest day, so no running.  I think I'm looking forward to that.

Clint

Just keep in mind that my distances are in kilometers, not miles.  105 kilometers = 65 miles.  RB is still the machine! :)  And my longest streak is 7 days, although my training plan says I'm in the middle of an 8 day string right now.  I need my recovery days occasionally!

Clint

11/01 - 11.6 km run

11/02 - 5.4 km run

11/03 - 9.0 km run

11/04 - 8.0 km run

11/05 - 6.0 km run

11/07 - 9.1 km run

11/08 - 13.1 km run

11/09 - 6.3 km run

11/11 - 11.3 km run

11/12 - 8.1 km run

11/13 - 8.8 km run

11/14 - 8.1 km run

Total - 104.8/240 km running

11/01 - 11.6 km run

11/02 - 5.4 km run

11/03 - 9.0 km run

11/04 - 8.0 km run

11/05 - 6.0 km run

11/07 - 9.1 km run

11/08 - 13.1 km run

Total - 62.2/240 km running

I started losing weight in March 2009, and I started running in June of 2009.  By the time of my first race in August, I had lost 40 pounds (down to about 170).  I think by the time of my race, I was running 5k in about 30 minutes in training.  I did my first race in 29 something.  I think I was almost 2 minutes faster in the race than I was the previous weekend, just due to the excitement of the race.

As others have said, with a time around 30 minutes, you won't be anywhere close to the back of the pack, but you're not likely to be winning it either.  So just go out there, do your best, and set a personal record.  Then you can try to improve on it for next time.  For me, running is similar to golf... I compete against myself for the most part.  Yeah, I like to beat anyone I can... But I don't know any of the other runners usually, so the only person I'm going to be able to compete with consistently is myself anyway.

By spring, I'd like to be to the point of finishing a 5k run around 25 minutes (currently my PB is 27:50).  In some smaller races around here, that would have been enough for a top 3 finish.  But I've changed my training focus to longer distances (i.e. half marathon in the spring).

Good luck, and enjoy your race!

Clint

Hey, l2ride89!  Riding your horse doesn't count! :)

Clint

I find that running on a full stomach is a bad thing for me.  So I try to wait about an hour after a full meal. 

I do not bad in the morning on an empty stomach, but I usually try to have a piece of fruit or something before going for a run.  I can't swim on an empty stomach though... I get wicked heartburn if I do.  Even a glass of milk is enough to stop that.

Clint

Couple of points...

No offense to your husband, but if my doctor told me that I should take a break from running due to knee pain, I'd question more about what exactly was wrong.  If I couldn't get an answer that I liked, I'd ask for a referral to a sports medicine specialist.  Or I'd just go find my own specialist in the first place.

Second, if you haven't been fitted properly for shoes, I'd advise talking to a store that specializes in running equipment.  Someone that can watch your gait as you run, and can advise you on the correct shoes for your feet.  You don't have to buy from there if you can't afford it, but they should be able to steer you to some appropriate shoes and give some reasons why.  Other people might suggest barefoot running, but I'm not one of those types.  :)  Plus the 2 inches of snow this morning would have been much less comfortable to run in...

Third, running is a high impact activity, the elliptical is low impact.  They also use different muscles, I'd assume.  So just because your cardio system can handle it, doesn't mean your legs and joints are ready to pick up where you left off.  Start with the basics again, and you should be able to get back up to where you were before pretty quickly.

So I'm agreeing with a few other posts out there... :)  With the suggestion to speak to a sports medicine specialist if you continue to have problems.

Clint

I think that's a pretty good result regardless of age!  You can check out this site for a few age-grading calculators

http://www.runningforfitness.org/calc/rp.php

My first race was this summer (5k), and I did it in 28:43.  That was after about 3 months of running.  Since then, I've done a few more, and got my time down by another minute, so I've still got some work to catch up to you.  I'm 42, BTW.

Clint

Stay hydrated.  Drink a bunch of water.  It will also help with preventing a hangover.

Keep in mind that the bulk of what you gain from a hard night drinking is water retention.  So it should come off relatively quickly.  Of course, 10 drinks could be 2000 calories (depending on what they were and all), but that's less than a pound of real weight.

Clint

I'm running a 10k race this weekend (after doing 5 and 8 km races the last 2 weekends), and as far as pacing goes, here's the advice I got...

Run the first 2 km at a fairly slow pace, like 10 to 20 seconds per km slower than your 5k race pace.  Run the next 6 km at 5 to 10 seconds per km slower than your 5k pace.  And then for the last two km, let it go.

You could also one of the on-line race time calculators, like:

http://www.runningforfitness.org/calc/rp.php

I'd enter your time in for your half, and for your 5 km, and take the average estimate for a 10k.  Then use that for the first 7 or 8 km, and let yourself go for the last 2 or 3.

As far as training/preparing goes, you should be pretty much prep'ed from your half training, I'd guess.  But I've never trained for a 10k specifically, so I can't comment too much on that.  It seems that the trick for you will be to pick an optimal pace, which is why I'm trying to help with that. :)

Clint

Hey, all...

Not much changing here... Did a 6.6k treadmill run this morning.  In answer to Deb's question/comment about sticking with the treadmill runs... I've found that I enjoy running on the treadmill when I can watch TV and run.  I don't particularly like running on it when the TV is broke, or if I forget my headphones so I can't listen to the show.  In particular, I can run through an entire period and more of a hockey game and quite enjoy it.  So this winter is looking good for me to keep up my running.  Which is good, as I got the next 4 weeks of my training schedule (month of November, basically), and my miles keep increasing, as well as running 6 days a week.

I think Chrissy asked if I get an offical day off running, and yes, right now I get 2 days off from running each week.  In November, though, that cuts back to 1 day off per week.  The bulk of it is still at the "slow/steady" pace, but I see some increases in speed, as well as some sprint work at the end of some sessions.  I'm hoping my body can take the extra miles, as I'm not a spring chicken anymore.  But so far, I'm running a lot more days than I was even a month ago, and it's going ok. 

Here's my recipe for maple-soy salmon...

1/3 cup soy sauce

3 tablespoons maple syrup

3 tablespoons sesame oil

Ginger to taste

3 cloves garlic, crushed

Mix this all together, dump into a zip-lock bag with your salmon.  Let marinade for a couple hours, then BBQ.  It's not as sweet as I was concerned about, with having maple in it (I'm not a big syrup fan).  And I use "Bragg's Liquid Aminos" as a soy sauce substitute, as it's gluten free (unlike many soy sauces), and seems to be lower in sodium than most soy sauces.  I just made this recipe on the weekend for the second time, and it goes over well each time.

Other than that, weight's still the same, eatings the same... Got a 10k run/race this weekend, and another 11k run on Sunday scheduled.  Today's run puts me at just over 300 kilometers (187.5 miles) since August 1.  Seems like a lot when I write it down, but not so bad when you pick away at it 5 to 10 kilometers at a time.

Oh, and if I could live anywhere, it would be by the ocean, with "moderate to warm/hot" temps.  I liked the time I spent in Florida (Miami), but it did get kinda hot in the summer.  I'd take that over what I live through here, though.  I think Joss's location in San Fran sounds pretty good.  Even further north on the West Coast would be nice.  And then there's always places like Hawaii, where the ocean keeps thing moderated with regards to heat, I think.

The Edmonton area isn't particularly scenic... It's much like the northern Great Plains... Lots of flat prairies, a few river valleys and some hills that the glaciers didn't quite pound into submission.  Further down south from here is Calgary, and it's in the Rocky Mountain foothills.  Much more scenic, and the ski hills in the mountains are right there.  I'd prefer living down there (I used to, went to school there), but career wise, it's not in the cards right now.

Clint

This summer, I did a "Learn To Run" clinic with a local running equipment place.  You start off at walk for two minutes, then run for one.  Do that for 24 minutes, 3x a week.

The next week is walk one minute, then run one.  Same 24 minutes, 3x a week.

Next week is walk one, run 2.  Then each week, increase the number of minutes you do running.  At the end of 11 weeks, you're doing 10&1's.  There's people who do entire marathons at that interval.  You can crank up the number of minutes up to 30 or so, and even do one run a week for longer.

So I would recommend doing intervals of running/walking.  This will allow you to build up your running base faster (I think) than simply running continuously till you drop.

Right now, I'm training for a half marathon.  Currently, I'm in a "base miles building phase", and the whole idea is running slow to build up what your body can handle.  The weird thing about it is it's also helping me to run fast in the races I've done recently.  So what I'm saying is not to push the speed aspect too quickly; you'll get results taking it slow, and may reduce the likelihood of injury.  You can google "run slow to run fast" for some links.

Clint

Not much changing here... I guess I'm below my weight window today, so that's a change.  Dropped 2.4 pounds in one day, and not entirely sure why.  I'll wait and see what's up over the next day or two before I get too worried.  And here I was thinking about changing to a weekly weigh-in instead of daily...

Did my 6k run last night, doing another 7k today.  This week should be over 40km (25 miles), if I get all my runs in.

I did have a nice chat via MSN with my brother yesterday which was cool.  Haven't talked to him for awhile, so it was good to catch up.  He's enjoying living in California, although he didn't enjoy the fact that the university professors union took a 10% pay cut between the time he accepted his job and the time he started... But at least he has a job! :)

Clint