Posts by rk1

Original Post by chelslaw1984:

k so i am wondering...when i am at the gym doing HIIT, i fluxuate between a speed of "3" for my walk  and "8" for my run...

any thoughts on how many MPH i need to have a treadmill go?

will up to 10MPH be fast?

 8 MPH is a 7:30 min mile, which is pretty fast for most people (23:15 5K) and 10 MPH is a 6:00 min mile and an all out sprint for most people, you would be winning most races if you could sustain that speed.

KScout,

just catching up on last weeks posts.   Awesome Job and I will be thinking about you, if/when I am faced with my "Wall" in a few weeks.

Heck runnning through that adversity is a greater acheivement than those fancy 2:30:00 marathoners who look like they barely break a sweat ;-)

To fight for over an Hour with sheer determination when your Body says "'I'm Done" is a very great accomplishment.

5 miles for me Today.

Skinny_kitty .... Great job on 1/2 Iron (what is that like swim 1 mile; Bike 60 mi, 13.1 Run - ??).  Originally wanted to run Tri-athalon sprints this summer but got off course on Marathon Quest.  I think that will next years mission, but have to work on the swimming alot .... Can run for 3 hours but about 2 laps in pool and I am done.

Darn ... Was planning a rest day, but may have to run tommorow just to have shot to cross the Finish line!!

If someone could get us to .10 to Go I would gladly run down to my stop Sign!

3 mile Recovery run from Sundays 1/2 Marathon

150.7 miles to go!!

kscout: Personally have cut out all races leading up to marathon for reasons WRM mentions above, although curious how fast I could do a 5K now as have not run one since June.  I just cancelled 9/21 5 mile race that is part of hometown festival as it does not fit into the marathon plan, so instead of racing 5 miles for hometown glory I will be out on a 17 mile slow and easy run I think.

13.1 miles for me in 1st Half Marathon in 2:04:20

Original goal was 2:05:00 based on what I thought I could run.  Then decided to shoot for 2:00:00, but after 10 miles it was not going to happen.

300.2 Miles to Go!

Week End 9/2 - 23.5 miles (Wow ... thats like a good day for WRM)

Long run of 12 miles sunday (new distance) went well in prep for 1/2 marathon this Sunday.  Will back down miles a little this week, but no real time for proper Taper if going to make 10/19 marathon.  Shooting for 2:00:00, which should put me in middle of pack and hopefully a 4:20:00 marathon.  

I would concur with melkor .... Seems like main focus is Kickboxing and cardio so do that first.  If main goal was build muscle then weights first would make sense.

I am training for Marathon and on Cross train days I will hit Elliptical/Stepper, etc. first and then full body circuit train on the weights.  That way your HR is up from Cardio and if you keep moving on the weights you will maintain HR to carry over some of the Cardio while weight training.  For Fat burn 60 - 70% HR is ideal and if you have it up in 70 - 80 % range from cardio the circuit training should maintain at the lower level to continue burning fat.

This should give you some muscle tone and not necessarily add a lot of muscle mass.  I would just finish cardio/kick boxing and hit the weights iwith low weight/high reps (12 - 16) with little rest between exercises.

in the end ... do what feels/works best for you as you see a lot of opinions.  Heck try a day or two each way and see!

Week Ending 8/25:

Total miles: 22.7 miles

New highs for Week and Long Run (12 miles).  1/2 marathon only 11 days away! 

I think my ankle is good enough that I could do a 5k run, although I undoubtedly would be feeling it for a while afterwards.  I am concerned, though, with a day to day beating on the ankle joint doing a high impact activity like jogging.

Ledge,

I think a lot of us started on C25K (WW, me, phord) and it seems to work.  I personally kind of jumped into week 3 but I am a hard head.  Anyways two parts to running Cardio and building body stregth / endurance.

If you were to just run a 5K straight out without road work I would garauntee that you will hurt yourself.  Try the early weeks which a pretty easy to ease you in to running and you would be surprised how body adapts.  Buy a Pair of running shoes and stop running if feel pain.  

I always had a bad knee from HS football and really not a lot worse as long as I train properley and times I have had signifigant pain for prolonged time it was a result of not following proper training ( ie - tackling big hills too often; increasing miles too fast)  Last Wed on 6 mi. run I had sharp pain in knee cap and thought "oh no runners knees back 4 days before race" .... walked last 1.5 mi home.... rested 2 days and did not feel even a twinge in 10 miles on sunday .... of course legs were a little sore but "good sore" monday and even tue (last nights recovery run helped) and today back up and going as normal.

Short story .... Long .... Try to ramp up slow and see, else I would not do the 5K.  Maybe do a swim or Bike event??

Week Ending 8/19

Total: 20 miles

New personal high in week miles and remembered when started RATW was only putting up 3 or 4 miles thinking 20 mi was nuts. 

Ran 10 mile race (New Distance record) Sunday in 1:36:12 and have 2.5 weeks till 1/2 Marathon.  Had to put last 3 miles in last night at 10:00 PM to get my milage goal and not let WW get to far ahead of me ;-).  Legs were still a little stiff from Sunday race so was a VERY SLOW recovery run and Fall must be near as it was actually cool outside....felt good.

Original Post by bobev:

We discussed my training and he flipped out when I said my long term goal was a full mary! He said "Forget about it" I almost thought he was a New Yorker like me! Basically, I shouldn't do more than a 10k, and maybe not that before talking to my Cardiologist again.

 Bobev,

I would definetly talk to Cardiologist, but I bet he gives you OK on a good slow/steady long term path.  Actually I think shorter races are more stressfull on heart than longterm as a 5K you are closer to your V02 max than long term races.  A short race or sprint can easiely shock the  heart but as you see your heart will grow stronger as you slowly progress and often your body will fail your before your cardio.  Check out the end of a 400 M race and Marathon and look who is breathing heavier.... I know I am more winded after 5k than 10k or 10 mile as shorter race I have pedal to metal the whole time.

Based on your discipline and monitoring of HR when you workout I would not see a problem, granted I only play a Dr. on the Web.  I would not recomend a 10 month ramp up like me given your situation, but maybe Spring 2010?? 

10 mile Race update: (apologize for what willbe lengthy post)

Well all in all very pleased with race!  The time is less than I would like to run ( < 1:30) but was almost exactly what I planned to run (1:36:12 v 1:35:00 target) and was my 1st successful race in regards to strategy.  I actually ran pretty even splits for 5 mile (47:59) and 2nd 5 (48:13) and ran negative split 9:00 miles the last 2 miles.  Did not really Taper for race, nor could afford extended post race recovery to expect 100% effort for this race,as need to keep focused on Marathon 10/19 

Race started at 7:30AM with near ideal weather for mid august day (actually really cool) with race temp in mid 60's and around 70 by end of race.  Field was 410 runners whom most by signs of past race shirts for this event, repeat runners.  Noticed last year results and the 10 miler seems to draw more experienced runner as 10 miles generally is not a recreation goal to meet such as 5k, 10k or even 1/2 of full marathons.

Plan was to run within myself and finish strong as last few races have been sort of flame outs and hang on at the end.  Race had timing chips so decided to start near back of pack and took time to start only to realize no start Matt ... which defeats the purpose of the chip, was behind 18 secs on the clock but luckily had my watch /HRM (will talk about later).  Wanted to average 9:30 min/mi to get 1:35:00, which based on past races, targets for 1/2 and full marathon (< 4:30:00) this about where I should be to judge my training.  Was planning short walk breaks at Water stations, which were to be at every 1.5 miles @1.5, 3.0, 4.5, 7.5 (planned on skipping 9.0), so plan was 9:15 mi with maybe losing :15 on the walks.

First mile as expected went fast with the crowd, felt really good with a easy 8:30 mile.  I decided to wear HRM to try to control effort and experiment with HR under race conditions, which had its +/-'s.  Going in I felt that I wanted to maintain 145 - 150 HR as felt that was all I could sustain for 10 miles.  Second mile  backed it down to 9:00 pace but HR was still high so backed down even further (this was bad part) as turns out i can maintain 155 - 160 HR so ended up too slow in middle miles.  This over caution looks like it cost me the 1 min i missed goal by.

The race course was a bit messed up with water stations not as planned, which I based my splits on these to time with walk breaks.  That combined with watch off 18 seconds and then HRM started screwing up.  Just started to try to run and not think too much between miles 3 and 5.  Crossed 1/2 way (5 miles) in 47:59, which was about 2:30 more than last 5 mile race a month ago (which I was spent and could not have gone another 1/4 mile).  Looking back online at time splits at this section of race was in 323 out of 410 and was running steady as not a lot of runners as seemed between the "real racers" and the "beginners".  In retrospect letting mind wonder in miles 4 - 8 hurt as did not realize probaly slowed pace to near 10:00 (even though I felt good) when running with slower runners you appear faster. 

I felt good and decided to plan to pick up the pace at mile 8 (figured I had a 2 mile finish in me).  At 8 miles I was in 320 at 1:18:00 (9:45 overall pace).  Well I knew two 6 min/mi to reach 1:30 was out of question, but figured to shoot for two 8:30 min/mi (which a 1:15 min pace increase was pretty big) to still reach 1:35 target.  The next two miles I passed up a net of 14 runners and finished in 306 place (No one passed me), overall from 5 miles I looked and moved up net of 17 places (passed 19 runners and 2 passed me), I am fairly sure they started late as 1 young runner I checked her splits and ran 2nd half 10 min faster than 1st half and the other guy passed me so fast at mile 7 that I thought he was a bandit runner just running a short distance.

Course was real whinding with many turns at end and screwed up kick when I saw what i thought was the school that the race finished on track and kicked up a hill... oops thats the middle school not H.S. ... 1/3 mile to go (plus 1/4 mi on track) Jackass!  Slowed down a bit and planned kick again but due to "false start" on kick only felt had enough for the 1/4 on the track, then entering track they shout out "only 100 yds left" as no final lap .. so now kick is late, but still pass up 3 runners in last 100 yds (All be it wom2n and an old guy ... but hey they were beating me for 9.95 miles!). 

overall I felt like I really ran my first distance race correctly, and was pleased to come within about a 1 min of planned time.  If I did not plan my kick the last 2 miles to meet goals, I believe I had a respectable 1/2 marathon in me and will be planning for 2:05:00  9/7/08 (3 weeks a way).  Logic would dictate to shoot for 2:00 but again looking for the lng term goal of 4:30:00 marathon.  I am pumped for training as see the progress paying off, I am know 100% confident in 1/2 marathon and maybe 70% for full marathon 10/19.  Based on suggested training I should have no business running marathon as most suggest 1 year of running before even beginning the 18 week training plan ( I had about 4 - 5 months of very beginner running).  but like the little train said "I think I can .... " and hoepfully will go from couch to Marathon in < 10 months.

in retrospect probably could have gone faster but wanted to have a solid race and experience for longer races coming up.  Another thing that surprised me is how fast the time went.  My first 5K 3/2/08 that 27:35 was the longest 27:35 of my life, where if I was in a time vacum without expectations/tracking of time I would have guessed this race was much shorter than the  hour and a half (Heck someone could have watched a Movie).

Walk / Run strategy - 

Ended up taking much shorter walk breaks and really just slowed down to make sure I was drinking full cup of water / power aid at every stop.  Ended up taking less than 30 secs and although now a proponate of the walk/run strategy of training as by off on same progress and quicker recovery, etc., I think will stick with "only walk enough to adequately hydrate" and the 30 sec break is a little mental break but only brought down HR like 5 BPM (155 to 150) where traing 1 minute walk I get from 145 to 120.

For 1 thing the Walk/run training did not hinder me in the race.  This 10 mile run was a new personal distance, with only two runs over 8 miles the last 2 weeks (8 and 9 last 2 sundays).  Will approach probably same pace , water break strategies for 1/2 mary but try to be more consistent in middle miles.  In Full Marathon will have to probably expand water /walk breaks to 1 min.

9 weeks left till 10/19 marathon

Thanks for listening

Rk1

Original Post by melkor:

Well, I don't think running's any fun, but the new training program I'm on says I have to do it; and if we only did the workouts we enjoyed and were good at we'd never get anywhere ;)

 Besides, it's a new adaptive challenge. Since I dislike running and don't do it very much, every time I include just a bit of it in a program my body responds like I goosed it for a little while ;)

 Melkor,

As a former "Running hater" i can relate as former Football player / weight lifter I could never stand running just for running.  In college used to lift 6 days a week and would play basketball for a few hrs twice a week for cardio just not to run.

I originally started running this year just to keep motivated (original goal was  5k race and a sprint tri-athalon).  I still do not know if I love running but it has grown on me and decided to drop triathalon goal and am training for marathon 10/19.

Give it a shot and it might grow on you! ... By the waY checked out your workout suggestion link for new runners and I gave the exercises a try and think I will work in the next few weeks as always looking for strength training without bulking up.  Thanks.

Joy,

Saw your response towards melkor on RATW thread and had to check out what bad advice he gave you to make you not run 1/2 marathon.  I would have to say for a non runner Melkor gave you good advice (especially liked smart coach link I had not ever seen).

I would go with what WRM is saying as he knows what he is talking about and 2 near 1/2 marathon races in three weeks would be asking for issues if you already have pain going into the process.