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Race season!



 
 
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ERICWS
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7/10/12 10:59 A

Interesting stuff- thanks for sharing. I will need to read more about this.

I've been intrigued by the 'less is more' concept, too- I've seen some articles suggesting that, and many times I do see strength training only recommended a couple of times per week. The idea is spreading to running, too- the concept of 3 runs/week, each doing different things: 1 day speed, 1 day tempo, 1 day long.

Good stuff.

Race report: My race went really as well as I could have expected. The race is a big deal- there were 14,000 runners signed up for the 15k alone- which is a lot more than I was used to. Many of the "elite runners" who were at your race on the 4th were at this one too, so I guess we were on the same "circuit" of big-time race events!

My training times indicated that I should expect to finish at about 1:45 or so, and I did. My pace was good and I didn't over-extend myself early in the initial adrenaline rush so I was pretty strong throughout. I was very strong in the 2nd 5k portion of the race. There are 2 significant inclines in the race. I was ready for the first, and the second hurt (at about 6.5 miles in)! But I gutted it out and, while i slowed down in the final 5k, not so badly as to wreck my goal!

The race itself was really amazing. Spectators lined the whole route; bands playing at each mile mark. It made everyone feel like a major league athlete! My wife is from that area in Upstate NY, and it has been a "bucket list" goal of mine to run it. Mission accomplished!

I like the longer distance running. Next up will be some 5k's this summer, but I want to do a 13.1. I may start training for one in early October, and see how it may go! If I decide to wait on the half-marathon until next spring, Upstate NY has several to choose from.



BREWMASTERBILL
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7/10/12 7:36 A

Well, the biggest reason was for the reason you state. You enjoy running too much to stop. After training for my half last Feb, I got burned out. Other reasons are that I was getting a lot more favorable results in body recomposition with barbell training, so I focused on that. Finally, I was on 3 softball leagues this past spring which took up a lot of my time. So running just really fell down on my list. I guess I've been running to some extent since 2009.

I started noticing that even though I drastically curtailed my running, my race times were not suffering. So this experiment wasn't intentional. But I got really curious as to why this was happening. I've found a couple of items.

conditioningresearch.blogspot.co.uk/2012/0
5/so-we-have-been-saying-this-for-whil
e.html


And I'm also about half way through the book called "Body By Science" which a friend recommended to me after reading my blog posts about decreased race times with only strength training and occasional hill run.

The general idea is that disrupting homeostasis is key. When you're terribly out of shape, just about anything will disrupt it. As you get fitter, it takes a lot more. Endurance cardio is pretty much the worst way to disrupt for reasonably fit folks. You need HIIT or resistance to disrupt, with barbell training that has a progressive overload plan with compound lifts being the best. The author makes the case that any activity you're not disrupting, you're wasting your time and risking injury.

What's also curious about this book is that there is a big focus on recovery. The author purports that lifting one day a week is optimal. Any more than that and you've not recovered (and therefore are hindering your progress). That's a hard one for me to get my head around, but I've also experienced some of this. When I "slip" and only lift 1-2 days per week, I seem to hit it harder. When I push to 3 days a week, inevitably, I have a terrible session.

It's pretty interesting stuff. Now I get to use myself as the guinea pig.

So that's what's been rolling around in the background. Still much to learn.

Congrats on the goal finish time! Any highlights/lowlights to share? What's next?



ERICWS
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7/10/12 6:06 A

I'd like to hear more about it, Bill.

Great time! Wow. I was at 1:07 for my 10k split this Sunday- you are fast!

What cardio are you doing? How long did you run before you decided to slow/stop running?

Anything other than your anecdotal evidence to back it up?

Just curious.

I enjoy running too much to give it up at this point. I do some light ST, but nothing too crazy.

I finished the Boilermaker, and in my goal time of 1:45 for my first 15k- first race longer than 5k!.



BREWMASTERBILL
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7/7/12 9:44 A

So I've had a bit of a surprise. I've largely stopped running for a number of reasons that I can get into if someone cares to know. It mostly has to do with efficiency.

I did the Peachtree on July 4th (10K). This is the first road race I've done in several months. My time last year was 50:55. This year, 48:53.

My conclusion at this point. Strength training improves aerobic capacity. The inverse is not true. Wish I learned this lesson a lot earlier in my journey.



BREWMASTERBILL
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5/21/12 10:26 A

Ya, it's a 5K.

The obstacles are reasonable and they give you an out for ones that might be too tough. For example, anything with deep water or heights you can go around them if you feel you cannot accomplish them safely.

But ya, a road course is definitely going to be a lot tamer. The Warrior Dash is more for fun and kind of a social event than something I consider competing for. You also have to really like mud. hehe.



ERICWS
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5/21/12 10:16 A

Bill- Is that a 5k distance? Wow- awesome time!

I'm a wimp, I think- no obstacles for me, at least now! Give me a nice 5k road course and I'm happy!



BREWMASTERBILL
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5/21/12 9:53 A

Did the Warrior Dash yesterday.

The Warrior Dash was notably harder this year. The amount of mud was crazy. I spent a lot of time walking when I could have been running because I had 0 traction. That was actually a bit frustrating because it wasn't my lungs holding me back. But I give this year a thumbs up. The obstacles were better and included some deep water, even though I hate water like a cat, it's a reasonably good thing to make an obstacle.

I was off by a minute from last year's time. I finished 28:11. Second in my group of friends and 231 out of 5795 overall.



GYMMAN59
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5/16/12 8:11 P

Eric Thanks for asking,I drive my Doctor crazy about it,lol ,finally have him convinced to let me try,I think I have him convinced,It's hard to describe those feelings ,miss all my friends who are still doing it.I will keep you posted,It would be a 5 K.



ERICWS
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5/16/12 10:47 A

Thanks for the positive feedback! Yes, it is a motivator, and I feel great about how much better I am fitness-wise than when I really started jogging and trying to take things up a level a year ago.

Gym- hope you enjoy the stuff that you do! Is there a chance that you can get back out for races some day?



LONGBALL31
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5/14/12 7:47 A

Eric,

Now you have something to shoot for! Nothing like going out and beating your old PR. Good luck on the next one.



GYMMAN59
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5/12/12 11:08 P

Eric
great job I use to do 5ks,10ks and 1/2 marathons all over Fla then asthma and skin cancer,now it's all indoors for me.I do a least 62 min cardio and weights.Good Luck there was nothing like crossing that finish line.



ERICWS
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5/12/12 12:40 P

First race of the season: 30:01.

29:59 would have sounded SO much better.



HGSGUY
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4/23/12 11:24 P

Due to injury, work, and laziness, I missed my first race! I was going to run a race last weekend to make up, but had to go out of town on business. I hope to run a race before June! I also want to run a 10k.



BREWMASTERBILL
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4/20/12 11:09 A

I don't even own a treadmill. Half the fun of running for me is being outside. Fortunately, the weather is usually cooperative most of the year here. Hats off to you for being able to run the treadmill.

I'm not sure if you have any hills or mountains by you, but I've recently incorporated some hills/mountains into my training and it's paying off. It's grueling, but I've shaved minutes off of my long runs by doing hill training only. Just something to consider. A case where less is more for me.



ERICWS
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4/20/12 9:36 A

It should be, I'd think. Good luck to you!

Bill- Yes, I am trying to gradually build up the mileage, so I can do my longer race in early July. Today was a 3.5 miler outdoors instead of trudging along on the treadmill on Wednesday. Felt MUCH better to be outside!



DEANJR86
Posts: 122
4/19/12 3:14 P

My first race is the first Saturday of June. I have a stress fracture that's about done healing, so I hope I have enough time to get some good running in before then.



CHRISKELLEYUSA
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4/19/12 10:13 A

Lots and lots of races all around Massachusetts. I've got to lose a few pounds and get back into shape. I think targeting progressively longer races will help. Nice to have goals I guess. Chris Kelley - Framingham



GRAVELRIDGEBOY
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4/18/12 6:02 P

I am not sure if I am training the right way or the wrong way...but it is my way and it works for me... What I did was I started out doing 3 miles, then I kept adding more distance. But as I lost my weight I added weights I can carry so my actual weight stays the same if that makes sense. Right now I am doing about 10 miles with an extra 50 lbs and it averages out to being about 10 minute miles. When I get the time down to about 9 minute miles I will add on some more distance. Last fall I was doing 18 miles a day (3 hours even) because I wanted to do a marathon but since I got lazy over the winter I took a few steps back...



BREWMASTERBILL
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4/18/12 11:42 A

Depends, I guess. I can kill myself on 3 miles or make it easy. So distance isn't really an accurate barometer. I've never done a formal training plan, but from what I've read, the general rule of thumb is to increase distance 10% per week to establish a "base". You might keep it simple and start with that goal and see where you go.



ERICWS
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4/18/12 11:33 A

My ultimate goal is a 13.1 at this point. After this morning, and the way it took all of my gumption just to gut out a 3.5 mile run, I wonder if I'll be able to get to that, though!



GRAVELRIDGEBOY
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4/16/12 7:28 P

I would like to do a marathon this fall but I can not find any that are local, I might just settle for a half marathon just to get a time for that...



ERICWS
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4/15/12 1:38 P

There are scattered few races all winter in the northeast, too, but the # of races is picking up now. I'm still thinking mid-May for my first 5k, but if the weather is nice next weekend, maybe I will sign up as a late registrant.

Training is going well- 4.5 mile run w/ a timed 5k component of 31:17 this weekend!



BREWMASTERBILL
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3/20/12 9:04 A

Here in the dirty south, race season doesn't really end. There are appreciably more races in the warmer months, but some damn fine ones in the cooler months as well. I did an 11.5 mile trail run and a half marathon last month. This month I have a 5K, in May I have the Warrior Dash and July 4th I should be doing the Peachtree (10K) again. I'm looking for more trail runs, those things are brutally delightful.



ERICWS
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3/18/12 12:01 P

When is everyone's race season starting?

Pre-season has begun for me. Starting to ramp it up a bit on the running side of things. First race tentatively planned for later April, if weather stays nice. If weather goes downhill, I'll wait till May for the 5k.

5k's set for April (maybe-see above) May, June, late July, early September, and Thanksgiving for now. 15k in early July, maybe a 13.1 in late September!



 
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