Long distance running

[Cody]

I usually run 3.1 at a time (5k). I had a foot injury in June (not running related--jumping off of a 25 foot cliff into 5 feet of water related), so by the time I was up to running longer distances, I had to take a couple months off. I ran a 23 minute 5k at the end of my triathlon in October, which was my fastest ever.

I'm going to try and get my training distances up to around 5 miles per run. I'll probably only do one of those a week, and then a 15m bike 3.1m run brick on another day. I have too many other things I enjoy doing to spend more than 3-4 hours per week running/biking in circles.

 

[RockMonkey]

I usually run 3.1 at a time (5k). I had a foot injury in June (not running related--jumping off of a 25 foot cliff into 5 feet of water related), so by the time I was up to running longer distances, I had to take a couple months off. I ran a 23 minute 5k at the end of my triathlon in October, which was my fastest ever.

I'm going to try and get my training distances up to around 5 miles per run. I'll probably only do one of those a week, and then a 15m bike 3.1m run brick on another day. I have too many other things I enjoy doing to spend more than 3-4 hours per week running/biking in circles.

Sounds alcohol related...

You're faster than you give yourself credit for. 23 minutes is not a slow 5k. I've never run a 5k race (really need to do that this year). I haven't run anything less than 4 miles since last spring, so I can only really guess at my 5k time based on 4 mile tempo run times. I think my 5k would be about the same as you. I have more endurance than I have speed. I'd rather run 10 miles at 9 minutes per mile than 3.1 at 7:30.

 

[RockMonkey]

So are there any other runners on RME? Post up!

 

[RockMonkey]

If you guys are interested, there are three trail races each year in Moab. Our club has provided aid stations for them for a number of years, and they are a lot of fun. There is the Moab Alpine to Slickrock in September, that runs 50 miles through the La Sals. The Ultimate XC is in November, and that has a 10-mile, 20-mile, and 50K course that runs up Pritchett, Cliffhanger, and Moab Rim. Then there is the Red Hot 50K (also includes a 20-miler) on Feb 13th, and it uses the Metal Masher, Gold Bar /Spike / Poison Spider trails. Surgeryturtle here on RME ran the Ultimate XC 10-mile last fall (and is also running the Red Hot next month) if you want some personal feedback.

Do you happen to know of a web site with the info for these races? Dates and course info would be nice. They sound like good races. I don't know that I'd be up for 50k this year, or even an uphill 20 miler, but those 10 milers sound fun!

 

[Cody]

Sounds alcohol related...

surprisingly not

You're faster than you give yourself credit for. 23 minutes is not a slow 5k. I've never run a 5k race (really need to do that this year). I haven't run anything less than 4 miles since last spring, so I can only really guess at my 5k time based on 4 mile times. I think my 5k would be about the same as you. I have more endurance than I have speed. I'd rather run 10 miles at 9 minutes per mile than 3.1 at 7:30.

My last 10k time was 57m and some change, but that was 08 and was the last time I ran over 5 miles due to a recurring IT band issue that began in the Ragnar. Because of my knee's previous disagreement with longer distances, I decided to do triathlons instead. Now I have the urge to do longer tri's so I'm going to see if I can get my knee to survive the longer runs. That's partly why I want to do that Hakenya program so that I can learn how to properly train for endurance sports, and learn a little more about nutrition and technique--of which I know little.

 

[drtsqrl]

Do you happen to know of a web site with the info for these races? Dates and course info would be nice. They sound like good races. I don't know that I'd be up for 50k this year, or even an uphill 20 miler, but those 10 milers sound fun!

http://www.mas50.com/redhot/

http://www.ultimatexc.com/MOAB.html

http://mas50.com/index.html

 

[RockMonkey]

surprisingly not

My last 10k time was 57m and some change, but that was 08 and was the last time I ran over 5 miles due to a recurring IT band issue that began in the Ragnar. Because of my knee's previous disagreement with longer distances, I decided to do triathlons instead. Now I have the urge to do longer tri's so I'm going to see if I can get my knee to survive the longer runs. That's partly why I want to do that Hakenya program so that I can learn how to properly train for endurance sports, and learn a little more about nutrition and technique--of which I know little.

My last 10k time was a bit over 59 minutes, but that was the last 6.22 miles of a 14.24 mile run, so I probably could do a bit better.

I know all about ITBS. Actually it's a large part of the reason I started running in the first place. A few years ago I developed severe ITBS after a bike ride up a canyon. It recurred a week or so later just playing around outside (frisbee, of all things). I also had generally sore knees. After sitting for a while I would limp/hobble a little when I first stood up. I did quite a bit of research and learned the only way to fix my knees was to exercise them. At first I had some ITBS pain after just a mile or so. I would rest (which made it go away quickly), and then next run I could go a little further before pain started. I haven't felt any ITBS pain for quite a while, and my knees feel overall much better than they did two years ago. It seems I'm old enough now that I have to exercise to maintain my health, but at some point I figured out I really like to run, and want to do more of it. Go figure.

As you know, you shouldn't run through ITBS pain. Walk home if you have to, let it heal, and run again when there's no pain.

 

[Greg]

So are there any other runners on RME? Post up!

I used to run 4-5 miles a day, every day.... but that was over 12 yrs ago. I'd probably have a heart attack and die if I tried running 100 yrds now.

I would love to get back into shape and run again, but I just haven't been motivated enough to make it happen.

 

[RockMonkey]

http://www.mas50.com/redhot/

http://www.ultimatexc.com/MOAB.html

http://mas50.com/index.html

I'm looking at the map for the red hot.
http://www.mas50.com/redhot/RH50Kh.jpg
That looks like a tough run! That's a steep uphill to start, and the first aid station isn't until 5.5 miles!

 

[RockMonkey]

I used to run 4-5 miles a day, every day.... but that was over 12 yrs ago. I'd probably have a heart attack and die if I tried running 100 yrds now.

I would love to get back into shape and run again, but I just haven't been motivated enough to make it happen.

It would be fun to get a bunch of RME members to sign up for a 5k or 10k in Moab, or St George, or somewhere where we could go 4-wheeling after the race. If we could get 10 or 20 to participate that would be motivation for you to get in shape to at least finish.

 

[benjy]

So are there any other runners on RME? Post up!

Yup

I mostly stick to 5ks, not enough time to train for anything else, but I do run 3 days/week consistently.

Ragnar sounds like fun. I'd be interested if you need a few more people.

It would be fun to get a bunch of RME members to sign up for a 5k or 10k in Moab, or St George, or somewhere where we could go 4-wheeling after the race. If we could get 10 or 20 to participate that would be motivation for you to get in shape to at least finish.

Definitely count me in for this

 

[WayneXJ]

It would be fun to get a bunch of RME members to sign up for a 5k or 10k in Moab, or St George, or somewhere where we could go 4-wheeling after the race. If we could get 10 or 20 to participate that would be motivation for you to get in shape to at least finish.

I could handle a 5k or maybe a 10k if I trained for it.

 

[RockMonkey]

Yup

I mostly stick to 5ks, not enough time to train for anything else, but I do run 3 days/week consistently.

Ragnar sounds like fun. I'd be interested if you need a few more people.



Definitely count me in for this

I could handle a 5k or maybe a 10k if I trained for it.

Hmmm... It sounds like there may actually be some interest in this. If enough people are interested I bet I could find a 5k in a suitable location.

Greg, starting to get motivated yet?

If anyone is interested in getting in a bit better shape, but has never run before, you should check out this plan.

http://www.coolrunning.com/engine/2/2_3/181.shtml

It's an easy, free program to take you from the couch to being able to run 5k in 9 weeks.

Also check out some of the podcasts available from this site.
http://www.c25k.com/
They take all the mystery out of the c25k program by telling you when to walk, when to run, and when to stop. You don't have to worry about looking at a watch and remembering what your intervals are supposed to be.

 

[Greg]

Hmmm... It sounds like there may actually be some interest in this. If enough people are interested I bet I could find a 5k in a suitable location.

Greg, starting to get motivated yet?

Nope.

 

[RockMonkey]

Nope.

 

[Cody]

I'd be down for a 5 or 10k. I was actually thinking of doing the Moab half marathon in the fall, but I need to check the dates to make sure it doesn't conflict with the Lake Powell Triathlon that I'd like to do again.

Salt Lake Running Co has a website that shows a lot of the races. Here are a couple that I'd really like to do this year....

Thinking about doing the half or 10k on this.....runs down buckhorn draw.

http://www.mammothmarathons.org/lgc/lgc.html

I'll probably do this tri

http://www.sanrafaelclassic.com/

I'll probably make this little guy my first tri this year. Never done a reverse before.

http://www.timptriclub.com/events.htm

 

[roverrocks]

Imogene pass run

If you want to do an interesting and tough run that half the time involves snow and wind then try the Imogene Pass Run between Ouray and Telluride, CO. It is 17 miles and you gain 5300 feet from Ouray up to Imogene Pass at 13,000Ft. Then drops over 4,000 ft down to Telluride. It takes place on the 2nd Saturday of September each year and involves over a 1000 runners/walkers. I did this a number of times when I was younger. This is a tough run/walk over the existing 4w drive road between the 2 towns. There is a web site for this run. Check it out if you are looking for an interesting and tough experience.

 

[RockMonkey]

If you want to do an interesting and tough run that half the time involves snow and wind then try the Imogene Pass Run between Ouray and Telluride, CO. It is 17 miles and you gain 5300 feet from Ouray up to Imogene Pass at 13,000Ft. Then drops over 4,000 ft down to Telluride. It takes place on the 2nd Saturday of September each year and involves over a 1000 runners/walkers. I did this a number of times when I was younger. This is a tough run/walk over the existing 4w drive road between the 2 towns. There is a web site for this run. Check it out if you are looking for an interesting and tough experience.

I've driven that road a number of times. There's a lot more effort involved at that altitude. I can't imagine there are many that can run that whole thing.

 

[Caleb]

I'd totally be game for a 5K or 10K with fellow RME'ers. Some of those "smaller" tri's that Cody posted up would be a blast. Man, I'm going to have to stop being a lazy arse and get to training

 

[UNSTUCK]

My wife as been training for the half marathon in Moab in March, or there abouts. It works out great for both of us. See her off at the start and just make sure I'm back in time for the finish line. Lots of good trails to do in 3 hours.

Put me (and my wife) on the list for a 5 or 10k.