Morning, friends! ☀️ I hope you're waking up to — or have already started! — a pleasant Friday morning — it’s a little unseasonably warm here in Atlanta, and we’re supposed to experience even warmer temperatures this weekend, but hopefully we’ll get a chill back in the weeks ahead and it will start feeling like fall again.
Today is one of those Fridays where I don’t have a specific question to ask, so I thought I’d check in:
Have a question? Or a thought to share?
Something cool/funny/sad/exciting/etc. that happened this week?
Any accomplishments or goals you reached? Running-related, or not?
I’ve been away from running for so many years. Still exercising and doing other things like weights and HiiT but I’ve got the urge to get back to running. Previously did several 10k runs and a half marathon too. It’s coming at the worst time of year as it’s getting extremely cold and miserable here in Scotland, but I’m thinking of biting the bullet and getting back out there.
Anyone else here gotten back into running after a long time away?
James! Please forgive me for taking so long to get back to you. This has definitely been me at different points in my life; while I run pretty regularly now, I still take time off here and there. I can TOTALLY see why it would be harder to get out there living where you do -- where in Scotland are you, exactly?
Hate to see the warm weather and sunshine go. It’s a long winter in upstate ny. I’m going to run the rock and roll San Antonio 5 k and 1/2 in early December, so that should help😎. Good luck to you all in Richmond 💪❤️
I was out running the other day and met someone else running that I didn't know. We started talking and running together. I even took a clip of him explaining why it's important to get out and run with all the stress going on here in Israel now. He was running a bit faster than my usual, and I felt that extra burst of energy the entire day. I've always been a lone runner, but that got me thinking about the benefit of going with a buddy.
Finished the Chicago Marathon last month with my grandson! Now I have just been maintaining for the New York City Marathon. Running for BHOF marathon charity. I’ve never run 2 in a year let alone 2 within a few weeks of each other but after training in the heat and humidity this summer I feel sure I can do it in the cooler temps.
After almost three years of injuries and other set backs, I thought running redemption would be getting back to my pre- injury pace, but I learned yesterday that running redemption is simply enjoying running. And that’s what happened Saturday. My pace was several minutes slower but I enjoyed every minute of it, I was dreading the race up until the minute it started and then I just ran - and I loved it. Ready to sign up for another half! I’m envious I won’t see many of in Richmond in two weeks, and I’m wishing all of you a racing experience that exceeds your expectations. Quick plug for the Monumental Marathon/half marathon - overall great experience. And quick brag, my daughter ran a sub-four marathon on Saturday.
A creaky 5k ended up being nice for me today. The first KM was like trying to move the wooden toy Pinnochio. But by KM #3,4,5, I felt back to normal and could have gone further had I not made the mistake of eating fast food for lunch, which made me feel like I was running while wearing a flap jacket. I figured that was a better alternative than passing out from not eating anything thought. :P
Hey folks, yesterday morning, I run 3km since 2 months doing nothing. I'm a 100km finishers two times, but this 3km hit me! The running shape is run out so fast!
I ran a half marathon in Biloxi over the weekend. Great event. My first half in almost 2 years, due to knee injury. Kind of a test run for Richmond. 🙂 No pain in the days after, so Yay!
Terrell - Do we know how many of us will be running in Richmond? I offered about a month ago to show anyone who’s interested around the nearby Williamsburg-Jamestown-Yorktown area the day before or after the race. (I can’t do it on November 11 afternoon because I’ll be participating in Colonial Williamsburg’s tribute to veterans where Mrs Washington will thank us for our service.) It’s where I live and about 35-40 minutes from downtown Richmond. That offer is still open. The Williamsburg area is more scenic and much more historic than Richmond’s urban canyons. I could make reservations at a local restaurant or perhaps even host a social at my place.
I think the “big five” would be: the Museum of the Civil War in Richmond; Jefferson’s Monticello in Charlottesville about an hour drive west of Richmond, Colonial Williamsburg, Jamestown (both the National Monument and the Jamestown Settlement) and the American Revolution Museum at the Yorktown battlefield. Williamsburg, Jamestown, and Yorktown are about 40 minutes east of Richmond. I think once we know how many will be coming to Richmond we may be able to set up some group excursions.
David, this sounds fantastic! You are incredibly generous -- I was actually going to send out an email in the next day or two, to get a show of hands on who's coming. I'm flying in fairly early on Friday -- I wonder if dinner in Richmond the night before would be ideal, since most people will probably be staying somewhere near the race start? Any places you'd recommend in town? We can go ahead and make a reservation after I get a head count. Thanks so much!!!
My go-to downtown is the Capital Ale House. I also hang out at the Legend Brewery, a very short ride from downtown. Both have good menus and nice beer selections.
I have had ups and downs this week. Trying to force myself into resting some days. The rain has required me to, so that was good. My highlight the past couple of weeks was that because I'm running now, I get to run with my daughters. I'll be running a half-marathon in December with my oldest and my youngest, and I ran with both of them in the last week or so. My oldest is in town for her homecoming, and we ran early this morning. I loved being able to do that. In the past I never could have. So - running is giving me time with my grown kids that I never would have had before, and if there were no other benefits (there are plenty of other benefits), that would be enough!
I also hit a new PR on my 10K earlier this week, getting it under an hour for the first time - and then hit a second PR on it, cutting that time by another minute+ a few days later, so I'm feeling pretty good about that. I know my times aren't anything special for experienced runners, but for me, a guy who just started running in June and who has always been pretty slow, it feels great to run 10K in 57:30.
You just started running in June? That time sounds fantastic to me! And I love that you're getting to share this with your grown kids -- what a special, special way to spend time with them. I hope to do the same thing with my own someday.
Well that's good to hear - yes I'm pretty new to running. Before June, I'd never run a full mile in my life. But with losing all the weight I've lost over the past 15 or 16 months, plus working on my fitness in that time, I had built up some decent cardio endurance, so when I tried running (just on a lark one day when my youngest went running), I realized I could actually do it! And I loved that I could, so I kept going... and going... and going... LOL, now it's become an addiction. I ran my first mile without stopping in June, and now I'm doing 7 miles every morning. Well, I'm trying to make it every other morning so I give my body proper rest. But I have to do something else the other mornings so that I stay fit and maintain my weight loss!
Have enjoyed reading this Friday's thread! Was scheduled for our local "Ghostly Gecko"5K, (florida has a lot of geckos), but had conflict with grandchildren sleep over. Grandchildren won. Ran my 5k virtually this morning. Dealing with rubbing a big hole in the heel of one shoe. Read up on why it might be happening, may be heel moving too much. idk. Anyone else ever have this issue?
Hello everyone and Happy Friday! I am currently heading into the taper before the “Big One” the NY Marathon happening on 11/5, this will be 5/6 and I’m so excited. I’m new to running but my goal is to get the 6 complete and I’m so close to that. I’m already locked in for Tokyo next year. So thankful that I have been able to be in this space. I have enjoyed this journey and look forward to taking this lifestyle throughout my life.
Yes, that’s the goal to finish the original majors before the add another, which seems to be Australia, but who knows! LOL. No, I haven’t done Sydney. Completed, Boston, Berlin, Chicago (2022) London (2023) next New York, then Tokyo next year.
Finished Cocoa Beach Half Marathon last Sunday … finish chute was on “I Dream of Jeannie Lane”. Next is Space Coast half 6th year in a row Thanksgiving weekend. Older folks will understand reference!!
I've never done the Cocoa Beach Half but have done the Space Coast half twice. Beautiful race. I will be doing the Space Coast Turkey Trot.... Gobble till you Wobble! Good luck on the upcoming Half and congrats on Cocoa Beach half!
I’m in the processing of falling back in love with running again. I’d fallen into some bad habits but after reading more about running posture I’m back in it.
The advice I’ve been given is all about head position. You should be keeping your head nicely balanced above your neck. Sounds obvious but many of us have our heads on all wrong. Quite often leaning forward, especially when tired. Our heads are HEAVY so getting your head in the right position enables your whole body to move better and open up your tubes for more efficient running.
Result has been a ten beats a min drop in heart rate for a given speed. Wow!
Good advice. Have you considered that the weight of your head is like balancing a bowling ball on your neck and shoulders. Keep your head on straight. . . one of the first lessons one learns in ChiRunning. :)
Now that's interesting! I've never paid much attention to my own running form, but that may mean my form is okay just by accident. You're right, our heads ARE heavy!!
I am running a 15K trail run tomorrow with my brother. It is supposed to be in the 20's but I prefer that to the hot weather. It should be beautiful with the fall leaves.
Enjoy! I agree about running in cooler weather. The warmer weather definitely slows you down and you don't feel as well as you do with the cooler temps My two fastest marathons (Long Beach, CA & ST. George, Utah) were 32 degrees at the start.
Thank you for Friday open thread - I look forward to it as much as Friday itself. I have the MCM this weekend on Sunday, very stressed that I will have to walk after 20 miles (like I did the last time in 2019..) My question is what do people to to avoid negative self talk towards the end of a race when they are super fatigued - I know there is no magic pill to this so it’s probably not a question ...
When I did the MCM I did walk the last 5 or 6 because back then if you didn’t reach a certain point in the race by a certain time you were finished!! So I worked so hard to get there I was toast for the end BUT I didn’t care because I made that checkpoint time, finished , and got my medal!!
I second the ideas from Terrell and David. About 3 miles from the finish of a long run, I take walk breaks about every half mile to collect myself and save my last ounces of energy for a 100 yard “Hollywood Finish” so the cheering crowd believes I’ve been keeping that smoking pace for the entire run.
Are you doing run-walk-run? That can give you built-in breaks all the way through, and probably won't mean a slower time (it might even mean a faster time). That helps me mentally and physically, those 30-second walk breaks. You can do it any number of ways -- run 1 minute, walk 30 seconds; or run 3 minutes, walk 1 minute; etc. It really helps me pace myself so I don't tire out.
Focus on the medal and finishing … use the crowd to distract you or just find another runner who is in the same boat. Before you know it, the banana will be handed to you!
Thx a lot to all for all the pep talk and advice. Yea I typically do walk-run in the last 6 miles but this time am trying 4 min run with 45 second walk right from the get-go. That’s how I ran the 20 miles in the training, but did not have time to do more than one 20 miler (and not anything higher either). Will focus on the medal, banana, beer etc etc and put some music on for the last 6 miles.
Due to medical problems, I have not run since the first of the year - had to cancel the Little Rock 1/2 in the Spring. My last 1/2 was in the Spring of 2022 (DC Rock 'n' Roll - oldest runner out of 10,000 - 1st in over 80). Doc says I can start running the first of '24 -yeah!! The Friday Open Threads have really helped me keep my spirits up - thanks to you all! Plan on training for a 1/2 next April or May.
Love that the Friday threads are a boost -- that's what we're here for! Really glad to hear you'll be cleared to run again next year. That's so, so great to hear!
it has been really warm in maryland. we did a pub run last nite and afterwards really enjoyed sitting outside on the patio of the brewery, enjoying some tasty suds with friends.
Hi! Haven't been here for long but I just love the group vibe!🙌🏼❤️ I'm wondering if you do organised group run calls in different locations? It'd be so cool! I'd be totally up for it.
Thanks so much, Mariana! That's really great to hear. I would LOVE to organize group runs in different locations -- it's something I've thought about off and on over the years I've been writing/publishing the newsletter, but just haven't figured out how to do it quite yet. My wife has suggested this too -- but your comment makes me think that maybe it's something I should put more energy into and try to get off the ground. Stay tuned...
Sorry I've been away a while... nice to read some notes from y'all! I completed a half marathon recently on my 70th birthday - Oktoberfest in Asheville NC - at at the finish my wife met me with a bunch of good friends, balloons and a birthday cake! Great fun.
It was the 2nd HM for the year, and I think that's comfortable... so I'm planning on two for 2024, Flying Pig (Cincinnati) in Spring and Oktoberfest again in the Fall. "Start slow and taper off" is a motto that I like! Why do I run? Because I'm a better person when I do. I'm trying to follow my best self, always a challenge. Wishing you all the best!
Hoping all are doing well in their training for the upcoming Half Marathon or any race you are training for. I came to running late (at 69).......at 74 the last 5 years have taught me some things........I should have made time for other forms of exercise to help protect and strengthen my body against injury........right now I am using CrossFit and Yoga..........Just thought I would plant a seed.........I read books and articles about training to increase distance and get better time but missed the part about building a sound body to protect from injury. Hopefully you all are not missing this component and are training and keeping your body injury free. Prayers for safe runs and strong bodies!!!!
Totally agree, Marianne. Protecting ourselves from injury is key as we age. I'm about to turn 65 with some knee and foot problems. Decided to get a personal trainer 2 months ago and I haven't looked back. She does a lot with balance, core, side to side mvts. I'm running now without my knee brace and no pain, which I still can't believe. I do need to add the Yoga in!
YES! This, 100%, Marianne. I was watching the new documentary about the Blue Zones on Netflix, and one of the things they focused on was the amount of unintentional exercise people living in these areas get -- from all the squatting, getting up, moving around, gardening, working around the house. They get a lot of strength training in without even being aware of it, and it keeps their core and pelvic muscles strong, which helps prevent falls -- a huge risk as we get older. Thank you for sharing this!
I’ve been traveling for work for the last three weeks, and find it difficult to get all my runs in. However, I did get some trail running in (always a treat!!) and other adventures, so I call it a win :) Getting excited about my upcoming half & having that as my sole focus for the next few weeks.
I will be doing a morning run up Mount Tabor in Portland. We are down into the low 40s with lots of fog - my favorite running weather. It is mornings (and runs) like these that remind me how grateful I am to be able to use my body to run!
Tomorrow (October 28) I have the inaugural Jamestown 5k. It will be around the site of the national monument where the first successful English settlement took place in 1607. It’s a fast, flat course and the weather should be perfect here (as it also appears in Terrell’s comment about Atlanta). Since it’s the inaugural, I actually have a chance at setting the course record in the M70+ division!
DID IT! The M70+ course record is established at 29:11, age-graded at 63%. There were 6 runners in the division. It was a gorgeous run. Bright sunshine, 63 degrees, trees in full color, along the James River, including a run through the Jamestown Settlement reconstruction of the original fort, the three ships, and the Powhatan Indian village (think Pocahontas). If I had been just 13 seconds faster, I would have placed third in the grand master’s division (50+), which would have been a great achievement for a 74-year old.
I recently had a health issue and was mostly not running. I did walk a lot. I just started back running, so I won’t be doing any races just yet. I already ran once this week and my goal is three days this week. I’ll even take twice. I will progress from there and feel hopeful.
That's good to hear, and glad to hear you're on the mend, Ben. What's that line from "Modern Family"? "Slow is smooth, and smooth is fast." (I remember Phil Dunphy saying that at some point.) It'll be there when you're ready 👍
Just joined the group but looking forward to running my second half marathon tomorrow! My hometown of Emerald Isle, NC has a nice flat course and usually gets a big turnout. Weather looks excellent and I’m planning to push my 3 1/2 month old son, Wright the whole way. Felt much more prepared last year, but looking forward to the challenge!
Hey thanks Ben! Wilmington has quite the selection of races to choose from- thinking of jumping in one of them next Spring. Shoulder seasons in Eastern NC are tough to beat but summers are rough on runners.
Hi Pat! 👋 And welcome! I'm so excited for you -- that should be an absolutely beautiful place to run. And congrats on Wright joining you!! That should be a blast! You will definitely have the crowd rooting for you, I know. How do you feel?
Thanks Terrell- awesome group you have here, I’ll be sure to share with my weekly run club members. Definitely going to try and jazz up the BOB stroller tonight- we’ll see how that goes. Physically I feel fine, mentally I’m just feeling a little unprepared. Last year I beat my goal of sub 2 hours and this year my main goal is to finish and minimize the walk breaks.
My right knee feels stiff and a little strange, so I’m taking the day off. It was already in my plan to take today off, so I don’t feel bad about resting.
I have a 5K race on Sunday and am kind of excited! It’s my second race! Should I be worried about my knee?
If it’s just stiff and “strange” but not painful, you might want to wear an elastic knee brace you can get at any drugstore. That would help stabilize the knee and reduce the chance of injury. During the run, listen to your body, and if it starts expressing significant pain, drop to a walk to finish out then have it looked at soon after by your doc. For future runs, you might want to look for shoes with good cushioning to reduce the impacts on your knees.
That's really awesome, Linda! (About the race, not the knee!) I would think rest until then would do the trick. Just see how it feels later today/tomorrow. Where is the race?
I’ve been away from running for so many years. Still exercising and doing other things like weights and HiiT but I’ve got the urge to get back to running. Previously did several 10k runs and a half marathon too. It’s coming at the worst time of year as it’s getting extremely cold and miserable here in Scotland, but I’m thinking of biting the bullet and getting back out there.
Anyone else here gotten back into running after a long time away?
James! Please forgive me for taking so long to get back to you. This has definitely been me at different points in my life; while I run pretty regularly now, I still take time off here and there. I can TOTALLY see why it would be harder to get out there living where you do -- where in Scotland are you, exactly?
Sure
Hate to see the warm weather and sunshine go. It’s a long winter in upstate ny. I’m going to run the rock and roll San Antonio 5 k and 1/2 in early December, so that should help😎. Good luck to you all in Richmond 💪❤️
I was out running the other day and met someone else running that I didn't know. We started talking and running together. I even took a clip of him explaining why it's important to get out and run with all the stress going on here in Israel now. He was running a bit faster than my usual, and I felt that extra burst of energy the entire day. I've always been a lone runner, but that got me thinking about the benefit of going with a buddy.
There's a really interesting story there, waiting to be written -- by you, Shmuel!
Hmmmm, not a bad idea....
Finished the Chicago Marathon last month with my grandson! Now I have just been maintaining for the New York City Marathon. Running for BHOF marathon charity. I’ve never run 2 in a year let alone 2 within a few weeks of each other but after training in the heat and humidity this summer I feel sure I can do it in the cooler temps.
Running the Monumental half tomorrow in Indianapolis while my daughter runs the full. Wish me luck!
Good luck, Melissa!!! Let us know how it goes!
After almost three years of injuries and other set backs, I thought running redemption would be getting back to my pre- injury pace, but I learned yesterday that running redemption is simply enjoying running. And that’s what happened Saturday. My pace was several minutes slower but I enjoyed every minute of it, I was dreading the race up until the minute it started and then I just ran - and I loved it. Ready to sign up for another half! I’m envious I won’t see many of in Richmond in two weeks, and I’m wishing all of you a racing experience that exceeds your expectations. Quick plug for the Monumental Marathon/half marathon - overall great experience. And quick brag, my daughter ran a sub-four marathon on Saturday.
Appreciate the community and the support!
A creaky 5k ended up being nice for me today. The first KM was like trying to move the wooden toy Pinnochio. But by KM #3,4,5, I felt back to normal and could have gone further had I not made the mistake of eating fast food for lunch, which made me feel like I was running while wearing a flap jacket. I figured that was a better alternative than passing out from not eating anything thought. :P
Hey folks, yesterday morning, I run 3km since 2 months doing nothing. I'm a 100km finishers two times, but this 3km hit me! The running shape is run out so fast!
I ran a half marathon in Biloxi over the weekend. Great event. My first half in almost 2 years, due to knee injury. Kind of a test run for Richmond. 🙂 No pain in the days after, so Yay!
Woohoo
That’s great!!
Terrell - Do we know how many of us will be running in Richmond? I offered about a month ago to show anyone who’s interested around the nearby Williamsburg-Jamestown-Yorktown area the day before or after the race. (I can’t do it on November 11 afternoon because I’ll be participating in Colonial Williamsburg’s tribute to veterans where Mrs Washington will thank us for our service.) It’s where I live and about 35-40 minutes from downtown Richmond. That offer is still open. The Williamsburg area is more scenic and much more historic than Richmond’s urban canyons. I could make reservations at a local restaurant or perhaps even host a social at my place.
That's so generous of you David!
I'm flying there with a friend on the 6th. So, any suggestions you make will be much appreciated.
Also, if you feel the need for Christmas shopping, the Williamsburg outlet mall is one of the largest in the country.
Hi David, I'm arriving in Richmond tomorrow morning. I was wondering if I could share my info with you so we can communicate while I'm there.
I think the “big five” would be: the Museum of the Civil War in Richmond; Jefferson’s Monticello in Charlottesville about an hour drive west of Richmond, Colonial Williamsburg, Jamestown (both the National Monument and the Jamestown Settlement) and the American Revolution Museum at the Yorktown battlefield. Williamsburg, Jamestown, and Yorktown are about 40 minutes east of Richmond. I think once we know how many will be coming to Richmond we may be able to set up some group excursions.
Thank you!
Sounds great
David, this sounds fantastic! You are incredibly generous -- I was actually going to send out an email in the next day or two, to get a show of hands on who's coming. I'm flying in fairly early on Friday -- I wonder if dinner in Richmond the night before would be ideal, since most people will probably be staying somewhere near the race start? Any places you'd recommend in town? We can go ahead and make a reservation after I get a head count. Thanks so much!!!
My go-to downtown is the Capital Ale House. I also hang out at the Legend Brewery, a very short ride from downtown. Both have good menus and nice beer selections.
I have had ups and downs this week. Trying to force myself into resting some days. The rain has required me to, so that was good. My highlight the past couple of weeks was that because I'm running now, I get to run with my daughters. I'll be running a half-marathon in December with my oldest and my youngest, and I ran with both of them in the last week or so. My oldest is in town for her homecoming, and we ran early this morning. I loved being able to do that. In the past I never could have. So - running is giving me time with my grown kids that I never would have had before, and if there were no other benefits (there are plenty of other benefits), that would be enough!
I also hit a new PR on my 10K earlier this week, getting it under an hour for the first time - and then hit a second PR on it, cutting that time by another minute+ a few days later, so I'm feeling pretty good about that. I know my times aren't anything special for experienced runners, but for me, a guy who just started running in June and who has always been pretty slow, it feels great to run 10K in 57:30.
Great job
You just started running in June? That time sounds fantastic to me! And I love that you're getting to share this with your grown kids -- what a special, special way to spend time with them. I hope to do the same thing with my own someday.
Well that's good to hear - yes I'm pretty new to running. Before June, I'd never run a full mile in my life. But with losing all the weight I've lost over the past 15 or 16 months, plus working on my fitness in that time, I had built up some decent cardio endurance, so when I tried running (just on a lark one day when my youngest went running), I realized I could actually do it! And I loved that I could, so I kept going... and going... and going... LOL, now it's become an addiction. I ran my first mile without stopping in June, and now I'm doing 7 miles every morning. Well, I'm trying to make it every other morning so I give my body proper rest. But I have to do something else the other mornings so that I stay fit and maintain my weight loss!
Have enjoyed reading this Friday's thread! Was scheduled for our local "Ghostly Gecko"5K, (florida has a lot of geckos), but had conflict with grandchildren sleep over. Grandchildren won. Ran my 5k virtually this morning. Dealing with rubbing a big hole in the heel of one shoe. Read up on why it might be happening, may be heel moving too much. idk. Anyone else ever have this issue?
Do you know about the last loop shoelace trick? Been helpful for me! https://www.gearpatrol.com/fitness/a696423/extra-lace-eyelet-explained/
Yes and I have not tried that with these shoes but will give it a try. Thanks!
Hello everyone and Happy Friday! I am currently heading into the taper before the “Big One” the NY Marathon happening on 11/5, this will be 5/6 and I’m so excited. I’m new to running but my goal is to get the 6 complete and I’m so close to that. I’m already locked in for Tokyo next year. So thankful that I have been able to be in this space. I have enjoyed this journey and look forward to taking this lifestyle throughout my life.
Tokyo!!! How exciting! So you're doing all of the world marathon majors? That's so, so cool -- have you run Sydney? (They're adding that one, right?)
Yes, that’s the goal to finish the original majors before the add another, which seems to be Australia, but who knows! LOL. No, I haven’t done Sydney. Completed, Boston, Berlin, Chicago (2022) London (2023) next New York, then Tokyo next year.
Finished Cocoa Beach Half Marathon last Sunday … finish chute was on “I Dream of Jeannie Lane”. Next is Space Coast half 6th year in a row Thanksgiving weekend. Older folks will understand reference!!
Space Coast was my first Half. I may have cried a little after my finish. 🥹
I've never done the Cocoa Beach Half but have done the Space Coast half twice. Beautiful race. I will be doing the Space Coast Turkey Trot.... Gobble till you Wobble! Good luck on the upcoming Half and congrats on Cocoa Beach half!
Hello everyone.
I’m in the processing of falling back in love with running again. I’d fallen into some bad habits but after reading more about running posture I’m back in it.
The advice I’ve been given is all about head position. You should be keeping your head nicely balanced above your neck. Sounds obvious but many of us have our heads on all wrong. Quite often leaning forward, especially when tired. Our heads are HEAVY so getting your head in the right position enables your whole body to move better and open up your tubes for more efficient running.
Result has been a ten beats a min drop in heart rate for a given speed. Wow!
Good advice. Have you considered that the weight of your head is like balancing a bowling ball on your neck and shoulders. Keep your head on straight. . . one of the first lessons one learns in ChiRunning. :)
Now that's interesting! I've never paid much attention to my own running form, but that may mean my form is okay just by accident. You're right, our heads ARE heavy!!
I am running a 15K trail run tomorrow with my brother. It is supposed to be in the 20's but I prefer that to the hot weather. It should be beautiful with the fall leaves.
Burrrrrr good luck
Good luck! It sounds like it'll be a beautiful run.
Enjoy! I agree about running in cooler weather. The warmer weather definitely slows you down and you don't feel as well as you do with the cooler temps My two fastest marathons (Long Beach, CA & ST. George, Utah) were 32 degrees at the start.
Have a great run! Sounds beautiful. I would like some of that chilly weather!
Thank you for Friday open thread - I look forward to it as much as Friday itself. I have the MCM this weekend on Sunday, very stressed that I will have to walk after 20 miles (like I did the last time in 2019..) My question is what do people to to avoid negative self talk towards the end of a race when they are super fatigued - I know there is no magic pill to this so it’s probably not a question ...
When I did the MCM I did walk the last 5 or 6 because back then if you didn’t reach a certain point in the race by a certain time you were finished!! So I worked so hard to get there I was toast for the end BUT I didn’t care because I made that checkpoint time, finished , and got my medal!!
I second the ideas from Terrell and David. About 3 miles from the finish of a long run, I take walk breaks about every half mile to collect myself and save my last ounces of energy for a 100 yard “Hollywood Finish” so the cheering crowd believes I’ve been keeping that smoking pace for the entire run.
And, I'm so glad you look forward to the Friday thread! That lets me know to keep it going 😃
Are you doing run-walk-run? That can give you built-in breaks all the way through, and probably won't mean a slower time (it might even mean a faster time). That helps me mentally and physically, those 30-second walk breaks. You can do it any number of ways -- run 1 minute, walk 30 seconds; or run 3 minutes, walk 1 minute; etc. It really helps me pace myself so I don't tire out.
Focus on the medal and finishing … use the crowd to distract you or just find another runner who is in the same boat. Before you know it, the banana will be handed to you!
Thx a lot to all for all the pep talk and advice. Yea I typically do walk-run in the last 6 miles but this time am trying 4 min run with 45 second walk right from the get-go. That’s how I ran the 20 miles in the training, but did not have time to do more than one 20 miler (and not anything higher either). Will focus on the medal, banana, beer etc etc and put some music on for the last 6 miles.
You’re going to do GREAT!!!
Due to medical problems, I have not run since the first of the year - had to cancel the Little Rock 1/2 in the Spring. My last 1/2 was in the Spring of 2022 (DC Rock 'n' Roll - oldest runner out of 10,000 - 1st in over 80). Doc says I can start running the first of '24 -yeah!! The Friday Open Threads have really helped me keep my spirits up - thanks to you all! Plan on training for a 1/2 next April or May.
Ken
Love that the Friday threads are a boost -- that's what we're here for! Really glad to hear you'll be cleared to run again next year. That's so, so great to hear!
Best of luck ckbasva healed runner.
When you finally heal and are well, you'll thank yourself for waiting. Been there and am finnally running again, although not quite as fast.
I love your determination!! Here's to 2024!!
it has been really warm in maryland. we did a pub run last nite and afterwards really enjoyed sitting outside on the patio of the brewery, enjoying some tasty suds with friends.
Hi! Haven't been here for long but I just love the group vibe!🙌🏼❤️ I'm wondering if you do organised group run calls in different locations? It'd be so cool! I'd be totally up for it.
Thanks so much, Mariana! That's really great to hear. I would LOVE to organize group runs in different locations -- it's something I've thought about off and on over the years I've been writing/publishing the newsletter, but just haven't figured out how to do it quite yet. My wife has suggested this too -- but your comment makes me think that maybe it's something I should put more energy into and try to get off the ground. Stay tuned...
Love it! If I can be if any help, count on it!🙌🏼
Sorry I've been away a while... nice to read some notes from y'all! I completed a half marathon recently on my 70th birthday - Oktoberfest in Asheville NC - at at the finish my wife met me with a bunch of good friends, balloons and a birthday cake! Great fun.
It was the 2nd HM for the year, and I think that's comfortable... so I'm planning on two for 2024, Flying Pig (Cincinnati) in Spring and Oktoberfest again in the Fall. "Start slow and taper off" is a motto that I like! Why do I run? Because I'm a better person when I do. I'm trying to follow my best self, always a challenge. Wishing you all the best!
Flying Oig is a well-supported race. Ton of Cinci residents come out to cheer you on.
Nice to see you've got the support of your wife and friends...
Right back at you, Elie! And happy birthday!!!
Hoping all are doing well in their training for the upcoming Half Marathon or any race you are training for. I came to running late (at 69).......at 74 the last 5 years have taught me some things........I should have made time for other forms of exercise to help protect and strengthen my body against injury........right now I am using CrossFit and Yoga..........Just thought I would plant a seed.........I read books and articles about training to increase distance and get better time but missed the part about building a sound body to protect from injury. Hopefully you all are not missing this component and are training and keeping your body injury free. Prayers for safe runs and strong bodies!!!!
Totally agree, Marianne. Protecting ourselves from injury is key as we age. I'm about to turn 65 with some knee and foot problems. Decided to get a personal trainer 2 months ago and I haven't looked back. She does a lot with balance, core, side to side mvts. I'm running now without my knee brace and no pain, which I still can't believe. I do need to add the Yoga in!
Hopefully our experience will encourage others in the running community........so glad you are doing well!!!
YES! This, 100%, Marianne. I was watching the new documentary about the Blue Zones on Netflix, and one of the things they focused on was the amount of unintentional exercise people living in these areas get -- from all the squatting, getting up, moving around, gardening, working around the house. They get a lot of strength training in without even being aware of it, and it keeps their core and pelvic muscles strong, which helps prevent falls -- a huge risk as we get older. Thank you for sharing this!
We tend to focus on one goal and neglect the ability to multi task ! Life is a learning curve at any age!!! Enjoy!!!!
I’ve been traveling for work for the last three weeks, and find it difficult to get all my runs in. However, I did get some trail running in (always a treat!!) and other adventures, so I call it a win :) Getting excited about my upcoming half & having that as my sole focus for the next few weeks.
Very cool, E! (Can I call you E? 😃 ) Where is the upcoming half?
I’m running Philly, so a week behind all of you training for Richmond! (and yes, E works 😎)
I will be doing a morning run up Mount Tabor in Portland. We are down into the low 40s with lots of fog - my favorite running weather. It is mornings (and runs) like these that remind me how grateful I am to be able to use my body to run!
My comment about your weather … I’m from Florida; if the temperature drops below 70, the weather is broken!
Sounds beautiful!!
That sounds awesome (and, I bet, stunning), Shug! What's the distance?
Tomorrow (October 28) I have the inaugural Jamestown 5k. It will be around the site of the national monument where the first successful English settlement took place in 1607. It’s a fast, flat course and the weather should be perfect here (as it also appears in Terrell’s comment about Atlanta). Since it’s the inaugural, I actually have a chance at setting the course record in the M70+ division!
DID IT! The M70+ course record is established at 29:11, age-graded at 63%. There were 6 runners in the division. It was a gorgeous run. Bright sunshine, 63 degrees, trees in full color, along the James River, including a run through the Jamestown Settlement reconstruction of the original fort, the three ships, and the Powhatan Indian village (think Pocahontas). If I had been just 13 seconds faster, I would have placed third in the grand master’s division (50+), which would have been a great achievement for a 74-year old.
David, this is just awesome, awesome, awesome!!! 👏🙌 It sounds like it was amazing! I’d love to see pictures if you have them.
Unfortunately, I’m of a generation that doesn’t carry a cell phone everywhere, so no pics, just great memories.
good luck thats awesome! i bet it will be a scenic course too. enjoy!
Fellow Rhode Islander and ex-ATL runner. I'm running my first 5K in over 2 years tomorrow. Jamestown is beautiful - have a great race!
Way to go Kimberly!! Have fun!
How long ago were you in ATL? Good luck at the 5K tomorrow too!
Lived north of Atlanta for 6 years. Moved back to RI a few months ago but continue to spend significant time in GA
NICE! You should definitely set that record, David!!! Have a blast out there.
I recently had a health issue and was mostly not running. I did walk a lot. I just started back running, so I won’t be doing any races just yet. I already ran once this week and my goal is three days this week. I’ll even take twice. I will progress from there and feel hopeful.
Way to go, Ben. It's hard to get going again, espcially after health issues. Love your attitude, cup half full, not half empty.
That's good to hear, and glad to hear you're on the mend, Ben. What's that line from "Modern Family"? "Slow is smooth, and smooth is fast." (I remember Phil Dunphy saying that at some point.) It'll be there when you're ready 👍
Just joined the group but looking forward to running my second half marathon tomorrow! My hometown of Emerald Isle, NC has a nice flat course and usually gets a big turnout. Weather looks excellent and I’m planning to push my 3 1/2 month old son, Wright the whole way. Felt much more prepared last year, but looking forward to the challenge!
2nd half ... terrific! As I have said to other “newbies”, “YOU’VE GOT THIS!”
Good luck, Pat! I grew up in Wilmington, not too far from Emerald Isle, and remember running some awesome races there in my younger days.
Hey thanks Ben! Wilmington has quite the selection of races to choose from- thinking of jumping in one of them next Spring. Shoulder seasons in Eastern NC are tough to beat but summers are rough on runners.
Hi Pat! 👋 And welcome! I'm so excited for you -- that should be an absolutely beautiful place to run. And congrats on Wright joining you!! That should be a blast! You will definitely have the crowd rooting for you, I know. How do you feel?
Thanks Terrell- awesome group you have here, I’ll be sure to share with my weekly run club members. Definitely going to try and jazz up the BOB stroller tonight- we’ll see how that goes. Physically I feel fine, mentally I’m just feeling a little unprepared. Last year I beat my goal of sub 2 hours and this year my main goal is to finish and minimize the walk breaks.
My right knee feels stiff and a little strange, so I’m taking the day off. It was already in my plan to take today off, so I don’t feel bad about resting.
I have a 5K race on Sunday and am kind of excited! It’s my second race! Should I be worried about my knee?
1” compression bands below both my knees has kept them from sustaining injury.
Thank you! I’ve just ordered 2 of them. Hope they help 👍
If it’s just stiff and “strange” but not painful, you might want to wear an elastic knee brace you can get at any drugstore. That would help stabilize the knee and reduce the chance of injury. During the run, listen to your body, and if it starts expressing significant pain, drop to a walk to finish out then have it looked at soon after by your doc. For future runs, you might want to look for shoes with good cushioning to reduce the impacts on your knees.
I think my shoes are pretty good, but I’ll need new ones soon anyway. Thank you for sharing these good ideas 👍
Ice is always nice! reduces inflammation. And there's no down-side... cold can't hurt.
I’m going to try that right now! Thank you 😊
That's really awesome, Linda! (About the race, not the knee!) I would think rest until then would do the trick. Just see how it feels later today/tomorrow. Where is the race?
Oviedo, Florida. Thank you!
Yes, a fellow Floridian!! I'm from Indialantic Florida.
A fellow Floridian !!!