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Any Runners? (10K or marathon)

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NJ-Buckeye;875982; said:
I just looked at the route for Akron... starts near Akron U... follows a slight downgrade for quite a bit (Ohio & Erie Canal towpath)... then thru Sand Run Parkway which is always primo... nice shade... very pretty area... next slightly to moderately uphill... then flattens out thru nice homes... past Stan Hewitt... down Portage Path... onto Market St... BuckBackHome should hand you water at this point... past St V-M... then down a rather steep decline... into downtown... then flat thru downtown.. to Akron Aeros stadium...

Not a marathoner... heck, 26 miles is a long bike ride for me... but most of this run is downhill... and not many intense rises... FWIW
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Sweet! I might end up changing my mind and doing Akron. That takes me right past my old house at Castle Blvd and Market St. Kind of cool!

It probably depends most on whether or not I get the MSU tickets.
 
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My wife and I did a 5k yesterday morning. She suggested we run another mile or so after the race to get more of a workout, and I countered with the suggestion we work on improving our pace. So, we really pushed ourselves and ended up finishing at around 28:10 - which worked out to 9:05/mile. Our typical average pace is in the vicinity of 10:00, so it was a huge improvement, but I can't imagine keeping that pace up for a 10k.

Regarding the timing issue, my wife and I crossed the finish line at the exact same time, but I thought it would be interesting to go in a different chute, just to see if our times would match up...they didn't. Her recorded time was around 5 sec. better than mine :(
 
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I struggle mightily with improving my pace. I seem to be able to add distance without too much trouble, but even improving my mile pace by 15 seconds is a battle. And it's not like I run a blistering pace - 10K in about 8:00 miles, and I'm hoping to break 4 hours for the marathon (just over 9:00 miles). I just can't figure out how to cut time.
 
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Yertle;877897; said:
I struggle mightily with improving my pace. I seem to be able to add distance without too much trouble, but even improving my mile pace by 15 seconds is a battle. And it's not like I run a blistering pace - 10K in about 8:00 miles, and I'm hoping to break 4 hours for the marathon (just over 9:00 miles). I just can't figure out how to cut time.
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Running a sub-50:00 10k isn't anything to complain about...
 
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An angry pitbull is a good motivator to gain speed!
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Yertle;877897; said:
I struggle mightily with improving my pace. I seem to be able to add distance without too much trouble, but even improving my mile pace by 15 seconds is a battle. And it's not like I run a blistering pace - 10K in about 8:00 miles, and I'm hoping to break 4 hours for the marathon (just over 9:00 miles). I just can't figure out how to cut time.
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Speed work really helps. There are different ways to go about this, but just getting your heart rate up for a few minutes and then returning to your normal speed can go a long way. They're called Fartleks. :lol:

There is a ton of literature on it, but here's one:

Active.com - Fartlek training can boost your running speed, endurance

Put together a good music mix when doing speed work (mix fast songs with slower songs). It really helps!
 
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OSUsushichic;877952; said:
Speed work really helps. There are different ways to go about this, but just getting your heart rate up for a few minutes and then returning to your normal speed can go a long way. They're called Fartleks. :lol:

There is a ton of literature on it, but here's one:

Active.com - Fartlek training can boost your running speed, endurance

Put together a good music mix when doing speed work (mix fast songs with slower songs). It really helps!
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Co-sign. Other popular speed workouts involve track workouts (if you have access to one) by doing repeat 400's, 800's, and/or 1600's, depending on what you are attempting to achieve:

400 - These will help improve foot speed over "shorter" distances. Every good for shorter races (5K and under). If you are shooting for 8:00 pace (which would be 2:00 per 400) attempt to run your repeats in 1:45-1:50 but not any faster. Start out with 4-400's with a 3-5 minute rest between each one. Be sure not to cut the rest time short!

800 - Similar to the 400's but are also used for the mid races (5 mile, 10K) for speed. Using the 8:00 pace example (4:00 per 800) shoot for 3:45-3:50 per 800. Start out with 3-800's with a 5-6 minute rest between each repeat. Again, don't cut the rest time short!

1600 - These will help hone in the pace you would like to run... I've never trained for a marathon but if I did these would be my "speed" workout of choice. For an 8:00 pace goal attempt to run your repeats in 7:45-7:50. Start out with 2-3 of these, depending on your condition, with a 9-10 minute break in between.

If you are training for a 5K or 10K and want to work on pure leg turnover do 100m or 200m repeats in a fartlek fashion... run a 100/200 hard, jog or walk a 100/200. Repeat 8-10 times.

In general, distance speed workouts should be mostly about conditioning your body to run a quicker pace. Unlike sprinting speed workouts, distance speed workouts should be done slightly faster than the target pace, not 80-100% of your quickest speed.
 
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After I ran my half-marathon two months ago, my foot hurt a lot. I ended up going to a doctor who prescribed physical therapy. That sucked. But I did the therapy and got back into running and have been building up my distance steadily. Last week I ran a 12 miler and it went really well (8 min. 15 sec. miles), so I'll be trying to do 16 tomorrow morning. If I manage to finish, I've promised myself a big frickin' milkshake! (That's some strong incentive for me!)
 
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Yertle;877897; said:
I struggle mightily with improving my pace. I seem to be able to add distance without too much trouble, but even improving my mile pace by 15 seconds is a battle. And it's not like I run a blistering pace - 10K in about 8:00 miles, and I'm hoping to break 4 hours for the marathon (just over 9:00 miles). I just can't figure out how to cut time.
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I'm no expert but here's what I did to get my pace down. It kind of goes along with fartlek runs. I would go to the local 1/4 mile track. I would start with a warmup of about 2 of 3 laps, whatever it took. I would then sprint a lap then jog a lap. I repeated this until I was totally spent. I did that for about a month and a half and then went up to 2 laps sprinting 2 laps jogging. I did that for a while then went to 2 laps sprinting 1 lap jogging. That got my pace to below 7:00 miles which is a big deal for a old guy like me.
 
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MolGenBuckeye;919858; said:
I did a half-marathon yesterday as part of my Columbus marathon training. Finally cracked my 2-hour goal! I came in at 1:52:30, which is an 8:35 pace.

The part that doesn't seem fair: My wife beat me by 9 minutes. She finished 7th among women, while I was 70th among men. :p
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Very cool! Is that the half-marathon that follows the bike path in Hilliard?
 
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