[UncleWede]

5:54 tonight. The only change of late is that instead of my hands swinging at my hips, I'm swinging at my nipples. Favors a shorter quicker step

[Dlpfcb]

Nice times gents! I finished my first competitive 50k a few weeks ago. 3:43 finishing time and a 7:05 average pace. Pretty pumped!

[UncleWede]

Originally Posted by Dlpfcb

Nice times gents! I finished my first competitive 50k a few weeks ago. 3:43 finishing time and a 7:05 average pace. Pretty pumped!

Other than sleep, I can't think of many things I'd like to do for 3+ hours straight

[W///]

Started running exactly 1 year ago. Without being able to travel and hang out as much, I took some time to reflect on life in general and realized that first thing is first, I need to get in shape. I've lost about 20 lbs in the process.

First run was around 1.5 miles at like 15 min pace
I kept at it, and found that I really enjoyed it, especially when you can see yourself improving. Then in February, I started running with groups and found that even more fun. Last weekend, I ran my first official race (just 5k) and did a 24:28. Not only was it my PB, but it was also enough to place me 3rd in my age group.

So yea, considered me hooked. I absolutely love the camaraderie as well, there's nothing like it. Currently running 4 days a week, with an 8k race in mid June, and 10k on Labor Day weekend. Can't wait.

[dc503]

Originally Posted by W///

Started running exactly 1 year ago. Without being able to travel and hang out as much, I took some time to reflect on life in general and realized that first thing is first, I need to get in shape. I've lost about 20 lbs in the process.

First run was around 1.5 miles at like 15 min pace
I kept at it, and found that I really enjoyed it, especially when you can see yourself improving. Then in February, I started running with groups and found that even more fun. Last weekend, I ran my first official race (just 5k) and did a 24:28. Not only was it my PB, but it was also enough to place me 3rd in my age group.

So yea, considered me hooked. I absolutely love the camaraderie as well, there's nothing like it. Currently running 4 days a week, with an 8k race in mid June, and 10k on Labor Day weekend. Can't wait.

Nice! Love hearing this stuff.

[cotmfk]

Originally Posted by UncleWede

Notice how I didn't qualify that




km

HAHA Well played!

[cotmfk]

Originally Posted by W///

Started running exactly 1 year ago. Without being able to travel and hang out as much, I took some time to reflect on life in general and realized that first thing is first, I need to get in shape. I've lost about 20 lbs in the process.

First run was around 1.5 miles at like 15 min pace
I kept at it, and found that I really enjoyed it, especially when you can see yourself improving. Then in February, I started running with groups and found that even more fun. Last weekend, I ran my first official race (just 5k) and did a 24:28. Not only was it my PB, but it was also enough to place me 3rd in my age group.

So yea, considered me hooked. I absolutely love the camaraderie as well, there's nothing like it. Currently running 4 days a week, with an 8k race in mid June, and 10k on Labor Day weekend. Can't wait.

Congrats, that's awesome! Keep going!

[Dlpfcb]

6 Hour Timed Ultra Event for me tomorrow! Excited and nervous at the same time. My goal is to hit 50 miles in 6 hours. That is my top end goal, gotta hold a 7:20 for all 50 miles to hit it though which is on the slow side for me so hope I can do it. Would still be happy around 45-48 miles though. Will update you all tomorrow night after I'm beat tired and half dead!

[overcoil]

Originally Posted by Dlpfcb

6 Hour Timed Ultra Event for me tomorrow! Excited and nervous at the same time. My goal is to hit 50 miles in 6 hours. That is my top end goal, gotta hold a 7:20 for all 50 miles to hit it though which is on the slow side for me so hope I can do it. Would still be happy around 45-48 miles though. Will update you all tomorrow night after I'm beat tired and half dead!

What will U carry on your (person) will u stash any food or drink or supplies on yourself ?

What foods will I eat and what food won’t u eat ?

Kick butt !

[Dlpfcb]

Originally Posted by ScottSinger

What will U carry on your (person) will u stash any food or drink or supplies on yourself ?

What foods will I eat and what food won’t u eat ?

Kick butt !

I will take a 100 calorie Roctane Gel every 30 Minutes with 4-5 pro bolt gummies putting me right at about 250 calories per hour. I will take a salt tablet every 2 hours since the temperature is projected to be low. As far as fluid intake I will average roughly 12- 14 oz of water per hour that is diluted with an electrolyte tablet. Other than that that's really it, usually I like to throw a little coca cola in at the end as gels get old real quick. As far as what not to eat, you should avoid any hard to digest foods like proteins since your gut is essentially shut off while running. Your Body can only process 2-3 hundred calories per hour while your running so it needs to be carbs, sugars and salt to maintain your glycogen storage and be able to hit the bloodstream quickly. Thank for the support, hope all goes well with some rain projected in the forecast.

[Dlpfcb]

Originally Posted by ScottSinger

What will U carry on your (person) will u stash any food or drink or supplies on yourself ?

What foods will I eat and what food won’t u eat ?

Kick butt !

Well the race went well. Took 1st place, which I was happy with. Only came in at 44 miles in 6 hours so shorter than what I wanted. Mentally I had some lapses as I began to break down and missed some salt tablets. Average of 7:49 pace though which isn't bad with all the cramping and stomach issues.

[overcoil]

Originally Posted by Dlpfcb

Well the race went well. Took 1st place, which I was happy with. Only came in at 44 miles in 6 hours so shorter than what I wanted. Mentally I had some lapses as I began to break down and missed some salt tablets. Average of 7:49 pace though which isn't bad with all the cramping and stomach issues.

that is crazy fast.

how many days will you take off (or will you) ?

How do you recover; foam rollers, massage, insatiable appetite ?

also, what were the conditions and what clothing brands do you wear ?

[leopard print]

Damn, this thread hurts to read. I love to run, or used to. Two severely ruptured discs last July prevent me from doing so up until now. Hoping I can get back into it in the next couple months. Gonna be a rough road getting back in shape though.

[Dlpfcb]

Originally Posted by ScottSinger

that is crazy fast.

how many days will you take off (or will you) ?

How do you recover; foam rollers, massage, insatiable appetite ?

also, what were the conditions and what clothing brands do you wear ?

I will take about 4 days off total, mostly walks to try and get the blood flow. No massage the first 24 hours as the pain is pretty severe after an event like this. Conditions were great as far as temperature, but random hours of rain made things tough. Lots of muddy sections that slowed me down. I’m a Saucony guy through and through. Appreciate the support.

[cotmfk]

Originally Posted by Dlpfcb

Well the race went well. Took 1st place, which I was happy with. Only came in at 44 miles in 6 hours so shorter than what I wanted. Mentally I had some lapses as I began to break down and missed some salt tablets. Average of 7:49 pace though which isn't bad with all the cramping and stomach issues.

Congrats on the placing, that is awesome!

Also a distance I will never (purposely) run at once. Good for you!

[cotmfk]

Originally Posted by leopard print

Damn, this thread hurts to read. I love to run, or used to. Two severely ruptured discs last July prevent me from doing so up until now. Hoping I can get back into it in the next couple months. Gonna be a rough road getting back in shape though.

That is rough - good luck with the recovery! A return to running can be done from such injuries, but you have to really want it.

[dc503]

Originally Posted by Dlpfcb

Well the race went well. Took 1st place, which I was happy with. Only came in at 44 miles in 6 hours so shorter than what I wanted. Mentally I had some lapses as I began to break down and missed some salt tablets. Average of 7:49 pace though which isn't bad with all the cramping and stomach issues.

Congrats, that is incredible.

[W///]

Originally Posted by Dlpfcb

Well the race went well. Took 1st place, which I was happy with. Only came in at 44 miles in 6 hours so shorter than what I wanted. Mentally I had some lapses as I began to break down and missed some salt tablets. Average of 7:49 pace though which isn't bad with all the cramping and stomach issues.

Absolutely ridiculous. You're essentially running my 5k pace over 6 hours.

Congrats!

[JP10]

So I've started running more frequently lately, and I just wanted to see what some would recommend for a regimen. Goal is to get my 5K time under 21mins. I ran a 22:30 5k on Saturday and that was with close to 750ft of elevation, so I think the 21min goal is definitely feasible. Once I hit that I may try for some longer runs like a half marathon, already fully confident I can do a 10k without many issues. Now for the 5k time goal, what would some of you recommend as far as distances, faster paced days, etc. etc. I'm a glutton for punishment, so running every day, at least a 5k, is not overly difficult and I don't seem to get burnt out, but at the same token I don't want to push my luck in regards to injury. Appreciate the help!

[Dlpfcb]

Originally Posted by JP10

So I've started running more frequently lately, and I just wanted to see what some would recommend for a regimen. Goal is to get my 5K time under 21mins. I ran a 22:30 5k on Saturday and that was with close to 750ft of elevation, so I think the 21min goal is definitely feasible. Once I hit that I may try for some longer runs like a half marathon, already fully confident I can do a 10k without many issues. Now for the 5k time goal, what would some of you recommend as far as distances, faster paced days, etc. etc. I'm a glutton for punishment, so running every day, at least a 5k, is not overly difficult and I don't seem to get burnt out, but at the same token I don't want to push my luck in regards to injury. Appreciate the help!

I can definitely help you out with a training outline and plan. I have tons of experience in every distance and would be glad to help. Shot you a PM with my number.

[dc503]

Originally Posted by JP10

So I've started running more frequently lately, and I just wanted to see what some would recommend for a regimen. Goal is to get my 5K time under 21mins. I ran a 22:30 5k on Saturday and that was with close to 750ft of elevation, so I think the 21min goal is definitely feasible. Once I hit that I may try for some longer runs like a half marathon, already fully confident I can do a 10k without many issues. Now for the 5k time goal, what would some of you recommend as far as distances, faster paced days, etc. etc. I'm a glutton for punishment, so running every day, at least a 5k, is not overly difficult and I don't seem to get burnt out, but at the same token I don't want to push my luck in regards to injury. Appreciate the help!

I am not a coach, but I'm familiar with training cycles and periodization (more so as a race cyclist) though and have decent experience with running.
I will say this is an awesome attitude to have, but also dangerous when it comes to over training and fatigue/injury as you noted. I'm sure others can provide better targeted advice like Dlpfcb , but I'd say be weary of over training so that you don't lose quality in your workouts and plateau.

[JP10]

Originally Posted by dc503

I am not a coach, but I'm familiar with training cycles and periodization (more so as a race cyclist) though and have decent experience with running.
I will say this is an awesome attitude to have, but also dangerous when it comes to over training and fatigue/injury as you noted. I'm sure others can provide better targeted advice like Dlpfcb , but I'd say be weary of over training so that you don't lose quality in your workouts and plateau.

Completely understand, I know my body fairly well. I will definitely ensure that I get a full rest day in while moving forward, I'm not new to training in any sense, just new to establishing a goal pertaining to running. I always trained for speed and power throughout my athletic career, and I am now close to the lightest I have ever been, hence why I am establishing a different goal just to mix things up. Follwing Dlpfcb workout right now and so far it has been solid (only two days in haha). One thing I noticed that I was doing wrong just based on the outline he provided is that I was only training for the distance pertaining to my goal. Meaning just trying to hit that 5k mark as fast as I could, and when I say I was training, it was more so in a casual sense. The goal wasn't firm at that time - where as now I am pretty motivated. I failed to train cardio further then the 5k distance I was shooting for, most likely why I didn't see too much progression. Feeling good so far and the honeymoon weight is falling off so I can't complain one bit! Today was a nice easy 4mile run (as well as my usual 35-40min lift)!