| Author |
Topic: Macon Area Running |
sjoranje23
unregistered |
 posted Jan-18-2005 04:55 PM
 
Hey congrats to Josh and Perry for such good times in the Aviation Marathon. I ran the Half and finished 7th overall. My time was 1:30:45. That was my first half of my life...I never expected so much pain at the end of the race.....I almost fell out at the end. Anyway....how long should I rest after a half....I tried running on Monday and my knees starting aching and I felt some stifness in my back. I think I am going to stick with short stuff in the future....5k and 10k and the occasional half but I don't think I ever want to do a full! Alright then....if anybody has suggestions for me on how to improve 5k times let me know. Right now I am running about a 18:50 and I can't seem to break any higher. I got some training plans off of runners world and I guess I will try them out. Oh and one more question....how many miles should I put on my shoes before I need new ones??Spencer
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JSM
Cool Runner |
posted Jan-19-2005 09:55 AM
 
Spencer,Congrats on your first half marathon, and a good time for your first one as well. I've been asking the same question for a few days now, as far as how long should I wait before I try and run again, and the most common response I've got back is just when your body feels ready. You might need a little longer to recover than you though, or maybe not. Once you feel like you got the juice back, go for it. I ran on sunday and monday, and took yesterday off. I plan on running today, taking tomorrow off, maybe running friday, and then trying to race at Al Toll on saturday..but we'll see how that goes. As far as your 5k times, I think building strength is the most important thing is getting faster. If 18:50 is your best 5k right now, then your right around that 6min pace range. Try doing a few tempo runs at 6:15-6:30 pace for 3 miles and add in some 10 mile runs on the weekend. Once you get stronger..it will be eaiser to not only hold a faster pace, but also for a longer distance. Good luck.. Josh
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Perry127
Cool Runner |
posted Jan-19-2005 11:30 AM
Spencer,Shoes should last 300 to 500 miles, depending on how rough you are on shoes. I get a new pair every 500 miles, which for me is about every 2.5 months. The important thing is not the sole of the shoe, but the midfoot foam, gel, etc. My shoes do not look very worn after 500 miles, if you just look at the sole. But, the cushioning is shot after that many miles. When you have a lot of natural speed, as Josh has, you don't really need much speedwork. But, for me to run well at 5K, I have to incorporate 400 and 800 meter intervals (at 5K pace), strides, and formwork to build explosive power. If you can handle it, you could do 800 meter intervals (start with 5 and add one a week - 10 max) on Tuesday and 400 meter intervals (start with 5 and add 2 a week - max 20) on Thursday or Friday, then a long run of 10 - 12 miles on Sunday. Rest for the intervals should be 50 - 90% of the time it took you to do the fast intervals. You can mix strides ( 8-10 100 meter strides) and formwork in on any of the other days. By the end of 12 weeks of this type of training, you should be ready for a 5K PR.
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Perry My User Profile
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sjoranje
unregistered |
posted Jan-19-2005 12:43 PM
Hey thanks for all of the tips. Sometimes it is hard to get my own training in because of work....I am in the Air Force and we have organized physical training. I think it sucks but for some of the out of shape people it is good. I just have to fit in what I can. That interval training that you suggested sounds good. How fast should I be running those???....6 minute pace or what?? I will probably be in for some new shoes next month if that is the case. Alright thanks again for your suggestions.
Spencer
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JSM
Cool Runner |
posted Jan-20-2005 07:50 PM
Anyone see their photo yet? I had one..http://www.partypics.com/raceorders/zoom.wcs?AVIATION5~10064978~00007~0075 Josh
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runjanerun
unregistered |
posted Jan-20-2005 08:34 PM
I found mine - I think I should wear a ponytail next time. I look like I have a mane!
http://www.partypics.com/raceorders/neworder2.wcs
(bib #195)
[This message has been edited by runjanerun (edited Jan-20-2005).]
[This message has been edited by runjanerun (edited Jan-20-2005).]
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truckin
Cool Runner |
posted Jan-21-2005 08:17 AM
Well, no Al Toll for me. I have an 11am funeral to attend. I probably would have run too hard anyway. Good luck to all who do run it.Steve
[This message has been edited by truckin (edited Jan-21-2005).]
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sjoranje
unregistered |
posted Jan-21-2005 11:17 AM
HAHA I look like I am in some severe pain!! Here is the link to my picture. I won't be in the All Toll either because it looks like we are going to have to work. I plan on running geico though.
http://www.partypics.com/raceorders/zoom.wcs?AVIATION5~10064978~00002~0048Spencer
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JSM
Cool Runner |
posted Jan-22-2005 12:41 PM
Well, still a nice group this morning for the less than ideal conditions. I think it was in the mid 40's and a steady mist. For me it was alright. Body felt fine, never really started breathing hard, but my legs were SHOT!! I think I need a little more rest before I try and run anything short and fast. Congrats to everyone this morning...I didn't get to talk to everyone, how'd everyone do? Josh
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MaconMoves
Cool Runner |
posted Jan-24-2005 08:56 AM
After checking with my last year's time, looks like I took 3 1/2 minutes longer this year than last. I was using it as my long run though and not trying for anything special. However, it's time to start training for Cherry Blossom again so time to get serious!
Scott
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JSM
Cool Runner |
posted Jan-25-2005 05:03 PM
Anyone doing any traveling to any races anytime soon? Looks like The Callaway Gardens Half Marathon will be the next race for myself. Not looking to race it, more or less just a tempo run.Josh
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mdael5966
Cool Runner |
posted Jan-29-2005 07:41 AM
Josh,
I just read in the CH that you're running Boston. How exciting! And here I am just hoping to finish Knoxville in under 5 hours.Amber
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JSM
Cool Runner |
posted Jan-29-2005 10:44 AM
Yeah, I'm looking foward to it. We decided not to go to the Callaway Expo due to the weather, but as long as the weather doesn't consist of ice and freezing stuff, we're still planning on going to the race tomorrow. We're meeting at teh store at 5:30...Josh
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MaconMoves
Cool Runner |
posted Feb-02-2005 10:02 AM
Well, did y'all run the race? If so let us know how you did.
Scott------------------
Just because you started late, doesn't mean you have to finish last.
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JSM
Cool Runner |
posted Feb-02-2005 11:24 AM
The weather kept both of us away, but I think that Amber and Scott went over and ran it. I've been wondering how they did, but I can't find any results online anywhere.Josh
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JSM
Cool Runner |
posted Feb-02-2005 08:24 PM
Congrats to Scott and Amber for what they did in the Callaway Gardens 5k. Looks like Scott won the masters and Amber was the overall female. Congrats you guys.Josh
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MaconMoves
Cool Runner |
posted Feb-03-2005 02:15 PM
Not this Scott, he was fast asleep in bed.------------------
Just because you started late, doesn't mean you have to finish last.
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JSM
Cool Runner |
posted Feb-03-2005 07:58 PM
sorry...Scott and Amber Higgins..  Josh
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truckin
Cool Runner |
posted Feb-07-2005 12:28 PM
This is why you don't run a second marathon just three weeks later. Actually it wasn't too bad but I believe I could have done better at Tybee without having run The Aviation Marathon.Saturday was a beautiful morning for the race with the lows in the mid-fourties and the wind not too bad. We had moved our reservations from a beach condo to a house which was right near the starting line. It's nice to wait as long as you like and then lumber over to the start without needing a portapotty. My training had really been nothing more than another taper with the Aviation Marathon as a last long run so I felt fairly refreshed and ready. The only thing I planned differently on this run was to use gels. I used them on my last 11 miler and also during the last week to make sure the stomach would handle it.I believe the gels did help some. The race started with the marathon and half marathoners running the first loop together. I had planned on about an 8:10 pace but covered all the first seven miles under 8:00 mpm. I can't explain why I kept this up because I knew holding this pace was a mistake. Miles eight through were better as I slowed to an 8:06 average pace. I went through the half mark at 1:44:56 which was about a minute and a half slower than Aviation. When the first half was over, I knew the next 13.1 miles weren't going to be pleasant because the crowd had thinned and the closest runner was 100 yards up the road. That proved to be the only time there was that big a gap between me and anyone else so that was encouraging. Miles fourteen through twenty, I slowed to an 8:25 avg. pace and felt pretty worn down. Miles twenty through twenty six was when I fizzled out so bad before so I didn't know what was coming. More of the same. I finished the last 10K in 57:22, a 9:13 pace and completed the marathon in 3:40:38. This was about two minutes more than three weeks before but still beat my last years Tybee race by nine minutes. I do believe from now on only one marathon will be on my list per year. Tybee puts on a great marathon and will probably be my focus in 06. Steve
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MaconMoves
Cool Runner |
posted Feb-07-2005 03:43 PM
My hat is off to you, Steve. It'll be a while before I try my feet at a marathon! Great time.
Scott------------------
Just because you started late, doesn't mean you have to finish last.
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JSM
Cool Runner |
posted Feb-07-2005 07:16 PM
Good job Steve, great double...there's no way I could have doubled up...I hope the GU's helped...again..Good Job!Josh
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truckin
Cool Runner |
posted Feb-08-2005 08:12 AM
Thanks guys.Josh, the gel helped I believe. I knew there wasn't as much get up and go as I had at W.R. but the gu gave me a nice boost when I took them. Mental or physical? If it works, who cares. Steve
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mdael5966
Cool Runner |
posted Feb-08-2005 10:46 AM
Hi everyone,I have a friend who is planning to do Peachtree this year. It will be his first race. It's very convenient for him as he lives about a mile from the starting line. Right now, the most he can run at one time is 3 miles. The beginner's 10K schedule on this site assumes you can already do a 4 mile run. I guess he could just work up to 4 miles, and then do the schedule. I'm not sure he'd be interested in all the speedwork, though, or in running 5 days a week. I think he just wants to finish the race. Any training suggestions? Amber
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JSM
Cool Runner |
posted Feb-08-2005 04:51 PM
Well, if he hasn't already run a 10k to be in one of the front groups, which I'm guessing he hasnt' if he has only run 3 miles, then if he gets in the race, he will be in one of the back groups. Being that he will be in one of the back groups, odds are he wouldn't be running the whole race anyway, because of all the walkers already in front of him. So, that being said, he might really only need to work up to running, say 5 miles. If finishing is the only important thing, just maybe just running 2 or 3 times a week and working up to about 5 miles would be the best way. But another thing, I would suggest some training in the warmer parts of the day as time draws sooner to race day, because the weather plays a big factor in that race.Hope this helps,
Josh
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JSM
Cool Runner |
posted Feb-08-2005 04:57 PM
Well, if he hasn't already run a 10k to be in one of the front groups, which I'm guessing he hasnt' if he has only run 3 miles, then if he gets in the race, he will be in one of the back groups. Being that he will be in one of the back groups, odds are he wouldn't be running the whole race anyway, because of all the walkers already in front of him. So, that being said, he might really only need to work up to running, say 5 miles. If finishing is the only important thing, just maybe just running 2 or 3 times a week and working up to about 5 miles would be the best way. But another thing, I would suggest some training in the warmer parts of the day as time draws sooner to race day, because the weather plays a big factor in that race.Hope this helps,
Josh
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