Ran a 10k in June (3 Viewers)

[FUBAR]

So stiff right now, DOMS was a ##### ay the hockey game last night. But I'm happy to have broken 5 on a 50k. Sandy course which both makes us slower and less sore. Mostly fire beaks, not single track. Decent event, would do it again.

Will do a quick write up later.

http://www.etinternet.net/~runrbike/Results%20-%202015.htm

Going to make this a short write-up

First, as many of you know, this is a Fat-### 50k, meaning there are no fees, no shirts, no awards, no official timing, no official support. Basically it's a training run with up to 98 of our friends. Not overly surprising, this meant almost half didn't show. Apparently the same thing happened last year. Given the lack of financial commitment, it's too easy to not do this event if you don't feel up to it that day. With no official timing, two people started early, three people ran 40 or more miles instead of "just" the 50k, and six did less. So in total, 35 people did 50k.

Notice, I didn't say ran "the course". Looks like it was changed, but yesterday one of the results stated "got lost". But he wasn't the only guy to not do the "official" course.

For nutrition, I have one 24oz water bottle with my honey/salt mixture, 2 cliff bars, and 2 gels. Figure I'll eat half a bar on each hour, and the gels at hours 3 and 4. We started at 8 with a brief from one of the event's organizers, which included how to get around the bridge that is out. She said, and I quote "Just follow the orange flags, you can't miss it" The guy next to me and I looked at each other "challenge accepted".

We start running shortly after 8, sandy course, somewhat hilly but nothing too epic. Pretty much uneventful for the first 15k except for whatever reason my HRM is showing the high 170s but it doesn't feel like i'm pushing hard (probably the cold). Then we get near the bridge. There's nobody around me so I look for the orange flags. Seems to be marked pretty well, so I keep going on a fire break. We're supposed to cross the bridge shortly after 16k. I check my watch, see that I've gone 18k and the bridge is nowhere to be found, I'm about to cross the 2nd hardball road (we're supposed to only cross one) and I realize, yep, I'm off course. Quickly figuring out - this is a free event, the only benefit of going to the turn around point is they have food and water from a local running club, I figure I'll just go 25k out and turn around, do my own course. Of course, not getting more water will suck, but I'm not going 40 miles.

This is the All-American trail, covering the southwest border of Fort Bragg. Took me a minute to realized that I turned east - which will take me right through the training areas. There's nobody out this weekend (even the 82nd won't train over Super Bowl weekend) so I'm all alone for around 20k. All's good though, I have enough nutrition to survive, I know the area somewhat, and I'm enjoying listening to the the last 4 episodes of the Serial podcast.

Get to Chicken Road, head up the biggest hill out there, hit 25k at the top, stop the watch for a second to reset and turn around. All is good. Until I get nearer that 2nd hardball road and see the range patrol out with their lights on. They saw me but didn't care that I was there - they're doing a controlled burn, burning the grass, shrubs and undergrowth for the drop zone I'm running through. So, I'm running next to fire with black smoke blowing my way for 2ish kilometers. That sucked, but oh well.

Finally got back to the right path and I see a couple of people in front of me, but they're going slower than I am at this point. For the next 9 miles I powerhike the inclines, jog down the declines, finish my bars, gels and water, and just keep moving. My legs are definitely feeling heavy but aerobically felt pretty decent. Couldn't have done it yesterday but with proper nutrition I'm sure I could do a 50 miler or probably 100k. 100 miles might be a bridge too far right now, but maybe someday.

Splits:

First 25k: 2:16:25, 5:27/km (8:46/mile), 162 bpm (after the HRM settled down I kept it in the 150s)

Second 25k: 2:36:23, 6.13/km (10:01/mile), 160 bpm (this is probably accurate)

 

[ChiefD]

So stiff right now, DOMS was a ##### ay the hockey game last night. But I'm happy to have broken 5 on a 50k. Sandy course which both makes us slower and less sore. Mostly fire beaks, not single track. Decent event, would do it again.

Will do a quick write up later.

http://www.etinternet.net/~runrbike/Results%20-%202015.htm

Going to make this a short write-up

First, as many of you know, this is a Fat-### 50k, meaning there are no fees, no shirts, no awards, no official timing, no official support. Basically it's a training run with up to 98 of our friends. Not overly surprising, this meant almost half didn't show. Apparently the same thing happened last year. Given the lack of financial commitment, it's too easy to not do this event if you don't feel up to it that day. With no official timing, two people started early, three people ran 40 or more miles instead of "just" the 50k, and six did less. So in total, 35 people did 50k.

Notice, I didn't say ran "the course". Looks like it was changed, but yesterday one of the results stated "got lost". But he wasn't the only guy to not do the "official" course.

For nutrition, I have one 24oz water bottle with my honey/salt mixture, 2 cliff bars, and 2 gels. Figure I'll eat half a bar on each hour, and the gels at hours 3 and 4. We started at 8 with a brief from one of the event's organizers, which included how to get around the bridge that is out. She said, and I quote "Just follow the orange flags, you can't miss it" The guy next to me and I looked at each other "challenge accepted".

We start running shortly after 8, sandy course, somewhat hilly but nothing too epic. Pretty much uneventful for the first 15k except for whatever reason my HRM is showing the high 170s but it doesn't feel like i'm pushing hard (probably the cold). Then we get near the bridge. There's nobody around me so I look for the orange flags. Seems to be marked pretty well, so I keep going on a fire break. We're supposed to cross the bridge shortly after 16k. I check my watch, see that I've gone 18k and the bridge is nowhere to be found, I'm about to cross the 2nd hardball road (we're supposed to only cross one) and I realize, yep, I'm off course. Quickly figuring out - this is a free event, the only benefit of going to the turn around point is they have food and water from a local running club, I figure I'll just go 25k out and turn around, do my own course. Of course, not getting more water will suck, but I'm not going 40 miles.

This is the All-American trail, covering the southwest border of Fort Bragg. Took me a minute to realized that I turned east - which will take me right through the training areas. There's nobody out this weekend (even the 82nd won't train over Super Bowl weekend) so I'm all alone for around 20k. All's good though, I have enough nutrition to survive, I know the area somewhat, and I'm enjoying listening to the the last 4 episodes of the Serial podcast.

Get to Chicken Road, head up the biggest hill out there, hit 25k at the top, stop the watch for a second to reset and turn around. All is good. Until I get nearer that 2nd hardball road and see the range patrol out with their lights on. They saw me but didn't care that I was there - they're doing a controlled burn, burning the grass, shrubs and undergrowth for the drop zone I'm running through. So, I'm running next to fire with black smoke blowing my way for 2ish kilometers. That sucked, but oh well.

Finally got back to the right path and I see a couple of people in front of me, but they're going slower than I am at this point. For the next 9 miles I powerhike the inclines, jog down the declines, finish my bars, gels and water, and just keep moving. My legs are definitely feeling heavy but aerobically felt pretty decent. Couldn't have done it yesterday but with proper nutrition I'm sure I could do a 50 miler or probably 100k. 100 miles might be a bridge too far right now, but maybe someday.

Splits:

First 25k: 2:16:25, 5:27/km (8:46/mile), 162 bpm (after the HRM settled down I kept it in the 150s)

Second 25k: 2:36:23, 6.13/km (10:01/mile), 160 bpm (this is probably accurate)

Meh. No big deal. Run some trails, get off course, run through a military training center, eat some fire and smoke for a while, then hammer down until the finish. Just another day.



Awesome stuff Fubar.

 

[SFBayDuck]

So stiff right now, DOMS was a ##### ay the hockey game last night. But I'm happy to have broken 5 on a 50k. Sandy course which both makes us slower and less sore. Mostly fire beaks, not single track. Decent event, would do it again.

Will do a quick write up later.

http://www.etinternet.net/~runrbike/Results%20-%202015.htm

Going to make this a short write-up

First, as many of you know, this is a Fat-### 50k, meaning there are no fees, no shirts, no awards, no official timing, no official support. Basically it's a training run with up to 98 of our friends. Not overly surprising, this meant almost half didn't show. Apparently the same thing happened last year. Given the lack of financial commitment, it's too easy to not do this event if you don't feel up to it that day. With no official timing, two people started early, three people ran 40 or more miles instead of "just" the 50k, and six did less. So in total, 35 people did 50k.

Notice, I didn't say ran "the course". Looks like it was changed, but yesterday one of the results stated "got lost". But he wasn't the only guy to not do the "official" course.

For nutrition, I have one 24oz water bottle with my honey/salt mixture, 2 cliff bars, and 2 gels. Figure I'll eat half a bar on each hour, and the gels at hours 3 and 4. We started at 8 with a brief from one of the event's organizers, which included how to get around the bridge that is out. She said, and I quote "Just follow the orange flags, you can't miss it" The guy next to me and I looked at each other "challenge accepted".

We start running shortly after 8, sandy course, somewhat hilly but nothing too epic. Pretty much uneventful for the first 15k except for whatever reason my HRM is showing the high 170s but it doesn't feel like i'm pushing hard (probably the cold). Then we get near the bridge. There's nobody around me so I look for the orange flags. Seems to be marked pretty well, so I keep going on a fire break. We're supposed to cross the bridge shortly after 16k. I check my watch, see that I've gone 18k and the bridge is nowhere to be found, I'm about to cross the 2nd hardball road (we're supposed to only cross one) and I realize, yep, I'm off course. Quickly figuring out - this is a free event, the only benefit of going to the turn around point is they have food and water from a local running club, I figure I'll just go 25k out and turn around, do my own course. Of course, not getting more water will suck, but I'm not going 40 miles.

This is the All-American trail, covering the southwest border of Fort Bragg. Took me a minute to realized that I turned east - which will take me right through the training areas. There's nobody out this weekend (even the 82nd won't train over Super Bowl weekend) so I'm all alone for around 20k. All's good though, I have enough nutrition to survive, I know the area somewhat, and I'm enjoying listening to the the last 4 episodes of the Serial podcast.

Get to Chicken Road, head up the biggest hill out there, hit 25k at the top, stop the watch for a second to reset and turn around. All is good. Until I get nearer that 2nd hardball road and see the range patrol out with their lights on. They saw me but didn't care that I was there - they're doing a controlled burn, burning the grass, shrubs and undergrowth for the drop zone I'm running through. So, I'm running next to fire with black smoke blowing my way for 2ish kilometers. That sucked, but oh well.

Finally got back to the right path and I see a couple of people in front of me, but they're going slower than I am at this point. For the next 9 miles I powerhike the inclines, jog down the declines, finish my bars, gels and water, and just keep moving. My legs are definitely feeling heavy but aerobically felt pretty decent. Couldn't have done it yesterday but with proper nutrition I'm sure I could do a 50 miler or probably 100k. 100 miles might be a bridge too far right now, but maybe someday.

Splits:

First 25k: 2:16:25, 5:27/km (8:46/mile), 162 bpm (after the HRM settled down I kept it in the 150s)

Second 25k: 2:36:23, 6.13/km (10:01/mile), 160 bpm (this is probably accurate)

Meh. No big deal. Run some trails, get off course, run through a military training center, eat some fire and smoke for a while, then hammer down until the finish. Just another day.



Awesome stuff Fubar.

That's ultrarunning!

Did you really have just 24 oz of water in almost 5 hrs? That's the part of the story that stood out to me.

 

[FUBAR]

So stiff right now, DOMS was a ##### ay the hockey game last night. But I'm happy to have broken 5 on a 50k. Sandy course which both makes us slower and less sore. Mostly fire beaks, not single track. Decent event, would do it again.

Will do a quick write up later.

http://www.etinternet.net/~runrbike/Results%20-%202015.htm

Going to make this a short write-up

First, as many of you know, this is a Fat-### 50k, meaning there are no fees, no shirts, no awards, no official timing, no official support. Basically it's a training run with up to 98 of our friends. Not overly surprising, this meant almost half didn't show. Apparently the same thing happened last year. Given the lack of financial commitment, it's too easy to not do this event if you don't feel up to it that day. With no official timing, two people started early, three people ran 40 or more miles instead of "just" the 50k, and six did less. So in total, 35 people did 50k.

Notice, I didn't say ran "the course". Looks like it was changed, but yesterday one of the results stated "got lost". But he wasn't the only guy to not do the "official" course.

For nutrition, I have one 24oz water bottle with my honey/salt mixture, 2 cliff bars, and 2 gels. Figure I'll eat half a bar on each hour, and the gels at hours 3 and 4. We started at 8 with a brief from one of the event's organizers, which included how to get around the bridge that is out. She said, and I quote "Just follow the orange flags, you can't miss it" The guy next to me and I looked at each other "challenge accepted".

We start running shortly after 8, sandy course, somewhat hilly but nothing too epic. Pretty much uneventful for the first 15k except for whatever reason my HRM is showing the high 170s but it doesn't feel like i'm pushing hard (probably the cold). Then we get near the bridge. There's nobody around me so I look for the orange flags. Seems to be marked pretty well, so I keep going on a fire break. We're supposed to cross the bridge shortly after 16k. I check my watch, see that I've gone 18k and the bridge is nowhere to be found, I'm about to cross the 2nd hardball road (we're supposed to only cross one) and I realize, yep, I'm off course. Quickly figuring out - this is a free event, the only benefit of going to the turn around point is they have food and water from a local running club, I figure I'll just go 25k out and turn around, do my own course. Of course, not getting more water will suck, but I'm not going 40 miles.

This is the All-American trail, covering the southwest border of Fort Bragg. Took me a minute to realized that I turned east - which will take me right through the training areas. There's nobody out this weekend (even the 82nd won't train over Super Bowl weekend) so I'm all alone for around 20k. All's good though, I have enough nutrition to survive, I know the area somewhat, and I'm enjoying listening to the the last 4 episodes of the Serial podcast.

Get to Chicken Road, head up the biggest hill out there, hit 25k at the top, stop the watch for a second to reset and turn around. All is good. Until I get nearer that 2nd hardball road and see the range patrol out with their lights on. They saw me but didn't care that I was there - they're doing a controlled burn, burning the grass, shrubs and undergrowth for the drop zone I'm running through. So, I'm running next to fire with black smoke blowing my way for 2ish kilometers. That sucked, but oh well.

Finally got back to the right path and I see a couple of people in front of me, but they're going slower than I am at this point. For the next 9 miles I powerhike the inclines, jog down the declines, finish my bars, gels and water, and just keep moving. My legs are definitely feeling heavy but aerobically felt pretty decent. Couldn't have done it yesterday but with proper nutrition I'm sure I could do a 50 miler or probably 100k. 100 miles might be a bridge too far right now, but maybe someday.

Splits:

First 25k: 2:16:25, 5:27/km (8:46/mile), 162 bpm (after the HRM settled down I kept it in the 150s)

Second 25k: 2:36:23, 6.13/km (10:01/mile), 160 bpm (this is probably accurate)

Meh. No big deal. Run some trails, get off course, run through a military training center, eat some fire and smoke for a while, then hammer down until the finish. Just another day.

Awesome stuff Fubar.

That's ultrarunning!

Did you really have just 24 oz of water in almost 5 hrs? That's the part of the story that stood out to me.

Yep. Hydrated well the days before the event. I've found through training that I don't need much more but I expected to get another 24 at the turn around. Coke never tastes as good as after a long event.

Drank like a fish the rest of the day.

 

[Brony]

Sheesh - that's a long ### run Fubar. Glad you're not feeling too bad today.

I moved all the way up to running for 1 minute at a time yesterday as I progress my return to running program. Felt great. I had 2 worries before doing surgery: (1) never walk quite the same anymore and (2) have my running worse off than I had in 2014. Yesterday gave me some confidence that worry #2 is in the rear view mirror. I still won't know for another month or so if the surgery provided some relief on the chronic exertional compartment problems, but I like the direction things are heading.

 

[ChiefD]

Sheesh - that's a long ### run Fubar. Glad you're not feeling too bad today.

I moved all the way up to running for 1 minute at a time yesterday as I progress my return to running program. Felt great. I had 2 worries before doing surgery: (1) never walk quite the same anymore and (2) have my running worse off than I had in 2014. Yesterday gave me some confidence that worry #2 is in the rear view mirror. I still won't know for another month or so if the surgery provided some relief on the chronic exertional compartment problems, but I like the direction things are heading.

Great news.

 

[ChiefD]

Week 2 in the books. Here's the info:

Mon: 5.43 Mile Run. 143 HR. 11:47 pace.

Tues: 6x400. Not sure how to report this one. 178-180HR for each 400. Avg Pace for each 400 = 8:20ish. Best pace around 6:20.

Wednesday. 5.37 Mile Run. 148 HR. 11:46 pace.

Thursday: 45 Minute Tempo Run. 4.4 Miles. Avg 153HR. 10:38 Pace. Highest HR = 181, Fastest Pace was 7:38

Friday: Rest day

Saturday: 3.65 Pace Run. 169HR. 9:11 Pace

Sunday: Long run 90 minutes. 8.30 Miles. 147HR. 11:46 Pace.

So a weekly total of 29.52. I've learned after two weeks training by HR I have a looooooooong way to go.

 

[Juxtatarot]

Nice work FUBAR, Hang 10 and Chief!

My week was a little lower in mileage but there were some quality runs in there.

Monday: My only treadmill run of the week. 5.62 miles with a rolling hills setting. 8:00 pace. I think the max incline was 6.8% so not too difficult on the setting I chose.

Tuesday: 4.57 miles with that 19:07 5K in the middle that I posted about earlier.

Wednesday: 11.64 miles, 7:16 pace, 139 average HR. This run felt really good. I wasn't planning to run this fast but the heart rate was OK so I went with it.

Thursday: 5.11/7:47/128

Friday: off

Saturday: 6.50 total miles but six 1/2 mile intervals at the track. I was targeting 2:50s. Ended up 2:51.1, 2:49.8, 2:49.9, 2:50.5, 2:49.6 and 2:53.3. These were hard. I was pleased with all of them besides the last one when I was a little too gassed. Lots of snow today, so it might be several weeks before it melts and I can do my next track workout.

Sunday: 6.52/7:36/144 It snowed all night but I decided on a snow run. The plows were out all night so it wasn't too bad but looking at the numbers, you can see how the slipping and occasional high-stepping affected my heart rate.

Overall, 39.98 for the week.

By the way, ended January with 192 miles and ran 26 out of 31 days.

 

[MAC_32]

Probably should just pm tri but throwing it out there in case anyone else has advice or at least a good zinger.

Mentally preparing myself for next week's trail race and it occurred to me there may be a ton of snow to battle. Even more than last year based on the current forcast.

This race is mostly single track up and down a hilly river valley with lots of technical running and steep inclines/declines. How would you approach it? Immediate thought is settle in about five to ten deep and use their footprints as guides but can't be too far back because of bottlenecks, 225-300 runners would be a reasonable guess. There are brief passing intervals around miles 1, 2.5, 4, and 5 but miss any of them and you're basically stuck until the next one. After mile 4 it's very difficult to pass at all. Any opportunities near the five mile interval are on or near steep hills.

Any words of wisdom? Besides bailing.

 

[SFBayDuck]

Nice January, Juxt! And keep at it Chief. It takes a while, but stick to the HR training and the results will be there.

Mac - I got nothing for ya. But I know via FB that Tri gutted out a tough run today in bad weather and snow so he's your man.

On the other end of the weather spectrum, it's been summer-esque here the past few days with highs in the mid-70s yesterday and not too far off that today. I was able to knock out 20 miles with 2,300' of elevation on one of my favorite out-and-back trails at an 11:29 pace. While that's painfully slow for most here, it's the best pace I've ever had on 20+ mile training run on a real trail with some elevation. Considering I wasn't trying to push at all, except for the unplanned fartlek at mile 15 when a cow charged me, that's pretty encouraging.

 

[FUBAR]

So a weekly total of 29.52. I've learned after two weeks training by HR I have a looooooooong way to go.

You're learning!

We all have a long way to go. If it helps, look back last year at the frustration I expressed about HR training, especially MAF. But it helps and pays off if you stick with it.

MAF may hurt your pride but long term, would you rather think you're a good Runner or be a reasonably good one?

Just by way of example, I thought I was strong back in 2011 for my first 50k. Granted, it was a harder course but that was 6:55. Do MAF and train better, 4 years later, knock 2 hours off. the process works.

 

[beer 30]

except for the unplanned fartlek at mile 15 when a cow charged me, that's pretty encouraging.

Back up there Daffy, spin us a tale. Even the horse didn't charge.

 

[tri-man 47]

Probably should just pm tri but throwing it out there in case anyone else has advice or at least a good zinger.

Mentally preparing myself for next week's trail race and it occurred to me there may be a ton of snow to battle. Even more than last year based on the current forcast.

This race is mostly single track up and down a hilly river valley with lots of technical running and steep inclines/declines. How would you approach it? Immediate thought is settle in about five to ten deep and use their footprints as guides but can't be too far back because of bottlenecks, 225-300 runners would be a reasonable guess. There are brief passing intervals around miles 1, 2.5, 4, and 5 but miss any of them and you're basically stuck until the next one. After mile 4 it's very difficult to pass at all. Any opportunities near the five mile interval are on or near steep hills.

Any words of wisdom? Besides bailing.

MAC - BnB is our expert at elevation changes in the snow. As I recall, and what I'd recommend, is some sort of pole(s), like a ski pole. Yak Traks might work, but I worry about the grip/control on the downhills. The hex screw trick might not be enough control. If poles are too dorky, maybe just some strong/thick gloves so you don't hesitate to claw forward or fall back when needed.

--

51 mile week for me with a tempo run early and some small hill work late. End of the week finished with 9 miles on Friday, 13 (with the hills) on Saturday, and 16 today. Today was hard. I ran in the middle of a raging snow storm ...about 7-8" on the ground and a 20 MPH wind with gusts above that. The main streets weren't good ..they were plowed, but salted, so they were a sloppy mess. I got caught on one at mile 6 and a car hit the slush and soaked me. Nothing like the taste of road salt early in a distance run. The side streets weren't much better ..the car tracks packed the snow, but it was too loose and very slippery. That forced me mainly onto sidewalks. Half of them were shoveled to some degree, but for the rest I had to high-step through the snow. Shortly after finishing, I had to go out in the storm and shovel it all for 90 minutes. Tomorrow is a rest day.

 

[Ned]

So a weekly total of 29.52. I've learned after two weeks training by HR I have a looooooooong way to go.

You're learning!

We all have a long way to go. If it helps, look back last year at the frustration I expressed about HR training, especially MAF. But it helps and pays off if you stick with it.

MAF may hurt your pride but long term, would you rather think you're a good Runner or be a reasonably good one?

Just by way of example, I thought I was strong back in 2011 for my first 50k. Granted, it was a harder course but that was 6:55. Do MAF and train better, 4 years later, knock 2 hours off. the process works.

1 step back, 2 steps forward...

 

[Ned]

Probably should just pm tri but throwing it out there in case anyone else has advice or at least a good zinger.

Mentally preparing myself for next week's trail race and it occurred to me there may be a ton of snow to battle. Even more than last year based on the current forcast.

This race is mostly single track up and down a hilly river valley with lots of technical running and steep inclines/declines. How would you approach it? Immediate thought is settle in about five to ten deep and use their footprints as guides but can't be too far back because of bottlenecks, 225-300 runners would be a reasonable guess. There are brief passing intervals around miles 1, 2.5, 4, and 5 but miss any of them and you're basically stuck until the next one. After mile 4 it's very difficult to pass at all. Any opportunities near the five mile interval are on or near steep hills.

Any words of wisdom? Besides bailing.

MAC - BnB is our expert at elevation changes in the snow. As I recall, and what I'd recommend, is some sort of pole(s), like a ski pole. Yak Traks might work, but I worry about the grip/control on the downhills. The hex screw trick might not be enough control. If poles are too dorky, maybe just some strong/thick gloves so you don't hesitate to claw forward or fall back when needed.

--

51 mile week for me with a tempo run early and some small hill work late. End of the week finished with 9 miles on Friday, 13 (with the hills) on Saturday, and 16 today. Today was hard. I ran in the middle of a raging snow storm ...about 7-8" on the ground and a 20 MPH wind with gusts above that. The main streets weren't good ..they were plowed, but salted, so they were a sloppy mess. I got caught on one at mile 6 and a car hit the slush and soaked me. Nothing like the taste of road salt early in a distance run. The side streets weren't much better ..the car tracks packed the snow, but it was too loose and very slippery. That forced me mainly onto sidewalks. Half of them were shoveled to some degree, but for the rest I had to high-step through the snow. Shortly after finishing, I had to go out in the storm and shovel it all for 90 minutes. Tomorrow is a rest day.

I used up all my likes on the Pats superbowl win.

Dude you're a friggin beast.

 

[Hang 10]

Had a nice mileage PR in January. Finished the month with 224 miles. Pretty sure that's 40 or so better than my previous best.

 

[Juxtatarot]

Had a nice mileage PR in January. Finished the month with 224 miles. Pretty sure that's 40 or so better than my previous best.

Are you following a marathon training plan or just doing your own thing?

 

[Hang 10]

Had a nice mileage PR in January. Finished the month with 224 miles. Pretty sure that's 40 or so better than my previous best.

Are you following a marathon training plan or just doing your own thing?

Just doing my own thing. Basically I've just tried to hit weeks in the mid 50 mile range and only workouts have been hill training and a long run. Everything else has just been easy and getting time on my feet. This next month I plan to work a little more speed and pace work and hopefully peak somewhere in the 60 mile range.

 

[FUBAR]

Registered to be a Rocket Man! http://teamrockettri.org/rocketman/

August 23rd.

It will be less than a marathon from our house.

Sand / Tri? Anyone else doing this?

 

[Ned]

Had a nice mileage PR in January. Finished the month with 224 miles. Pretty sure that's 40 or so better than my previous best.

Are you following a marathon training plan or just doing your own thing?

Just doing my own thing. Basically I've just tried to hit weeks in the mid 50 mile range and only workouts have been hill training and a long run. Everything else has just been easy and getting time on my feet. This next month I plan to work a little more speed and pace work and hopefully peak somewhere in the 60 mile range.

An error occurredYou have reached your quota of positive votes for the day

 

[Juxtatarot]

Had a nice mileage PR in January. Finished the month with 224 miles. Pretty sure that's 40 or so better than my previous best.

Are you following a marathon training plan or just doing your own thing?

Just doing my own thing. Basically I've just tried to hit weeks in the mid 50 mile range and only workouts have been hill training and a long run. Everything else has just been easy and getting time on my feet. This next month I plan to work a little more speed and pace work and hopefully peak somewhere in the 60 mile range.

Are you going for a BQ?

 

[Hang 10]

Had a nice mileage PR in January. Finished the month with 224 miles. Pretty sure that's 40 or so better than my previous best.

Are you following a marathon training plan or just doing your own thing?

Just doing my own thing. Basically I've just tried to hit weeks in the mid 50 mile range and only workouts have been hill training and a long run. Everything else has just been easy and getting time on my feet. This next month I plan to work a little more speed and pace work and hopefully peak somewhere in the 60 mile range.

Are you going for a BQ?

That's the goal.

 

[MAC_32]

Probably should just pm tri but throwing it out there in case anyone else has advice or at least a good zinger.

Mentally preparing myself for next week's trail race and it occurred to me there may be a ton of snow to battle. Even more than last year based on the current forcast.

This race is mostly single track up and down a hilly river valley with lots of technical running and steep inclines/declines. How would you approach it? Immediate thought is settle in about five to ten deep and use their footprints as guides but can't be too far back because of bottlenecks, 225-300 runners would be a reasonable guess. There are brief passing intervals around miles 1, 2.5, 4, and 5 but miss any of them and you're basically stuck until the next one. After mile 4 it's very difficult to pass at all. Any opportunities near the five mile interval are on or near steep hills.

Any words of wisdom? Besides bailing.

MAC - BnB is our expert at elevation changes in the snow. As I recall, and what I'd recommend, is some sort of pole(s), like a ski pole. Yak Traks might work, but I worry about the grip/control on the downhills. The hex screw trick might not be enough control. If poles are too dorky, maybe just some strong/thick gloves so you don't hesitate to claw forward or fall back when needed.

Yak Traks have become my running best friend. They've held up well so far this winter, but I haven't ran in anything like we have now and are scheduled to have this weekend.

 

[pbm107]

Lots of impressive work by this thread this week.

On my end since I was on travel I knew it was going to be a forced cutback week. I ran when I could and tried not to stress too much over it. I did find it much easier to run faster with the temps in Belgium (around 40 degrees) compared to home.

Mon: Off
Tue 6.5 at 8:14 avgHR of 139.
Wed 11 at 8:24 avgHR of 138.
Thur 6 at 8:47 avgHR of 132.
Fri 6 easy treadmill
Sat 16 at 8:42 avgHR of 137.
Sun 6 at 8:55 avgHR of 133.

51 total for the week and 267 for the month which is my 2nd highest ever. Plan to get back on the Pfitz schedule this week, a big milestone will be the tempo run- I am hoping my hamstring will be able to handle it.

 

[ChiefD]

Lots of impressive work by this thread this week.

On my end since I was on travel I knew it was going to be a forced cutback week. I ran when I could and tried not to stress too much over it. I did find it much easier to run faster with the temps in Belgium (around 40 degrees) compared to home.

Mon: Off

Tue 6.5 at 8:14 avgHR of 139.

Wed 11 at 8:24 avgHR of 138.

Thur 6 at 8:47 avgHR of 132.

Fri 6 easy treadmill

Sat 16 at 8:42 avgHR of 137.

Sun 6 at 8:55 avgHR of 133.

51 total for the week and 267 for the month which is my 2nd highest ever. Plan to get back on the Pfitz schedule this week, a big milestone will be the tempo run- I am hoping my hamstring will be able to handle it.

Man, the heart rates you guys are getting along with the paces are incredible. I'm trying hard just to keep my heart rate down to freaking 142. And running slower than a mule carrying a refrigerator and three small boys on his back.

 

[SFBayDuck]

except for the unplanned fartlek at mile 15 when a cow charged me, that's pretty encouraging.

Back up there Daffy, spin us a tale. Even the horse didn't charge.

LOL, I was thinking about the horse when that happened!

This run is an out-and-back, 11 mile section of the Bolinas Ridge Trail. The first 4-5 miles climb from the trailhead up through cow pastures, then you get up into the watershed and amazing redwoods. There are always cows around, but they typically just look up from their grass-fed carbo loading and watch as you go by. On the way up yesterday I noticed a bunch of younger cows mixed in with the adults, I assume almost one-year-olds born last spring, so not huge but probably 1000 lbs or so.

So I'm cruising back down the hill around mile 15 and see two younger ones on the side of the trail ahead of me. Right as I come up even one of them breaks into a trot and heads right for me. I yell out, "holy ####!" and break into a full sprint down the trail. After a few seconds I do the peek back over the shoulder thing I see from you fast bastards near the finish line of races and the bovine beast is still trotting after me. A few seconds later the heifer calls it off and I slow back down, catch my breath, and try to get my HR back into MAF.

I just googled "how fast can a cow run" and the consensus seems to be about 30 mph in short bursts - so I suppose I'm pretty lucky that girl decided to call off the chase.

 

[ChiefD]

except for the unplanned fartlek at mile 15 when a cow charged me, that's pretty encouraging.

Back up there Daffy, spin us a tale. Even the horse didn't charge.

LOL, I was thinking about the horse when that happened!

This run is an out-and-back, 11 mile section of the Bolinas Ridge Trail. The first 4-5 miles climb from the trailhead up through cow pastures, then you get up into the watershed and amazing redwoods. There are always cows around, but they typically just look up from their grass-fed carbo loading and watch as you go by. On the way up yesterday I noticed a bunch of younger cows mixed in with the adults, I assume almost one-year-olds born last spring, so not huge but probably 1000 lbs or so.

So I'm cruising back down the hill around mile 15 and see two younger ones on the side of the trail ahead of me. Right as I come up even one of them breaks into a trot and heads right for me. I yell out, "holy ####!" and break into a full sprint down the trail. After a few seconds I do the peek back over the shoulder thing I see from you fast bastards near the finish line of races and the bovine beast is still trotting after me. A few seconds later the heifer calls it off and I slow back down, catch my breath, and try to get my HR back into MAF.

I just googled "how fast can a cow run" and the consensus seems to be about 30 mph in short bursts - so I suppose I'm pretty lucky that girl decided to call off the chase.

These are dark times when young cows can chase innocent travelers through the woods. Glad to hear you escaped and found safe passage.

 

[Ned]

Lots of impressive work by this thread this week.

On my end since I was on travel I knew it was going to be a forced cutback week. I ran when I could and tried not to stress too much over it. I did find it much easier to run faster with the temps in Belgium (around 40 degrees) compared to home.

Mon: Off

Tue 6.5 at 8:14 avgHR of 139.

Wed 11 at 8:24 avgHR of 138.

Thur 6 at 8:47 avgHR of 132.

Fri 6 easy treadmill

Sat 16 at 8:42 avgHR of 137.

Sun 6 at 8:55 avgHR of 133.

51 total for the week and 267 for the month which is my 2nd highest ever. Plan to get back on the Pfitz schedule this week, a big milestone will be the tempo run- I am hoping my hamstring will be able to handle it.

Man, the heart rates you guys are getting along with the paces are incredible. I'm trying hard just to keep my heart rate down to freaking 142. And running slower than a mule carrying a refrigerator and three small boys on his back.

Don't compare HR numbers. Everyone has a different max HR which means different training zones.

 

[FUBAR]

except for the unplanned fartlek at mile 15 when a cow charged me, that's pretty encouraging.

Back up there Daffy, spin us a tale. Even the horse didn't charge.

LOL, I was thinking about the horse when that happened!

This run is an out-and-back, 11 mile section of the Bolinas Ridge Trail. The first 4-5 miles climb from the trailhead up through cow pastures, then you get up into the watershed and amazing redwoods. There are always cows around, but they typically just look up from their grass-fed carbo loading and watch as you go by. On the way up yesterday I noticed a bunch of younger cows mixed in with the adults, I assume almost one-year-olds born last spring, so not huge but probably 1000 lbs or so.

So I'm cruising back down the hill around mile 15 and see two younger ones on the side of the trail ahead of me. Right as I come up even one of them breaks into a trot and heads right for me. I yell out, "holy ####!" and break into a full sprint down the trail. After a few seconds I do the peek back over the shoulder thing I see from you fast bastards near the finish line of races and the bovine beast is still trotting after me. A few seconds later the heifer calls it off and I slow back down, catch my breath, and try to get my HR back into MAF.

I just googled "how fast can a cow run" and the consensus seems to be about 30 mph in short bursts - so I suppose I'm pretty lucky that girl decided to call off the chase.

These are dark times when young cows can chase innocent travelers through the woods. Glad to hear you escaped and found safe passage.

My Vision of these events.

 

[Sand]

Registered to be a Rocket Man! http://teamrockettri.org/rocketman/

August 23rd.

It will be less than a marathon from our house.

Sand / Tri? Anyone else doing this?

Perhaps. I need to be in somewhat decent shape, though. It has been a horrible winter for me (the lack of training the least of it). I'm not signing up for anything until I'm feeling it.

 

[Sand]

So I'm cruising back down the hill around mile 15 and see two younger ones on the side of the trail ahead of me. Right as I come up even one of them breaks into a trot and heads right for me. I yell out, "holy ####!" and break into a full sprint down the trail. After a few seconds I do the peek back over the shoulder thing I see from you fast bastards near the finish line of races and the bovine beast is still trotting after me. A few seconds later the heifer calls it off and I slow back down, catch my breath, and try to get my HR back into MAF.

I just googled "how fast can a cow run" and the consensus seems to be about 30 mph in short bursts - so I suppose I'm pretty lucky that girl decided to call off the chase.

I guess you aren't quite that sexy.

 

[ChiefD]

Lots of impressive work by this thread this week.

On my end since I was on travel I knew it was going to be a forced cutback week. I ran when I could and tried not to stress too much over it. I did find it much easier to run faster with the temps in Belgium (around 40 degrees) compared to home.

Mon: Off

Tue 6.5 at 8:14 avgHR of 139.

Wed 11 at 8:24 avgHR of 138.

Thur 6 at 8:47 avgHR of 132.

Fri 6 easy treadmill

Sat 16 at 8:42 avgHR of 137.

Sun 6 at 8:55 avgHR of 133.

51 total for the week and 267 for the month which is my 2nd highest ever. Plan to get back on the Pfitz schedule this week, a big milestone will be the tempo run- I am hoping my hamstring will be able to handle it.

Man, the heart rates you guys are getting along with the paces are incredible. I'm trying hard just to keep my heart rate down to freaking 142. And running slower than a mule carrying a refrigerator and three small boys on his back.

Don't compare HR numbers. Everyone has a different max HR which means different training zones.

Don't worry, I won't. Like I need something else to think about.

I just find it fascinating to see everyone's numbers when the reports come in. Some of the paces you guys hit with those low HR's are truly amazing.

Training by HR has been a real eye opener. In a really good way. Seems like every time I run two things happen:

1. I enjoy it more because I'm really concentrating on what each workout is and I feel like each workout now has a purpose.

2. A light bulb will come on where I'll think to myself: "now I see what those guys have been talking about"

It's been really awesome. And it means I will probably run some slow times for the next 12 months. And I'm ok with that.

 

[tri-man 47]

Registered to be a Rocket Man! http://teamrockettri.org/rocketman/

August 23rd.

It will be less than a marathon from our house.

Sand / Tri? Anyone else doing this?

Perhaps. I need to be in somewhat decent shape, though. It has been a horrible winter for me (the lack of training the least of it). I'm not signing up for anything until I'm feeling it.

No tri's for me until summer'16 at best. With the pending teaching gig for next fall, I hope to join a gym with a pool and get the multi-sport going again.

Duck, I can just picture the cow jogging back to the herd and getting moos of approval ("scared another one, Bessie!")

Chief, I think your times will start to pick up in 3-4 months as you benefit from the training. Great things are happening while you run at a controlled pace such as increased capillaries, mitochondria ...all the unseen stuff that increases your aerobic ability.

 

[ChiefD]

Registered to be a Rocket Man! http://teamrockettri.org/rocketman/

August 23rd.

It will be less than a marathon from our house.

Sand / Tri? Anyone else doing this?

Perhaps. I need to be in somewhat decent shape, though. It has been a horrible winter for me (the lack of training the least of it). I'm not signing up for anything until I'm feeling it.

Duck, I can just picture the cow jogging back to the herd and getting moos of approval ("scared another one, Bessie!")

I keep picturing The Far Side.

 

[Ned]

Lots of impressive work by this thread this week.

On my end since I was on travel I knew it was going to be a forced cutback week. I ran when I could and tried not to stress too much over it. I did find it much easier to run faster with the temps in Belgium (around 40 degrees) compared to home.

Mon: Off

Tue 6.5 at 8:14 avgHR of 139.

Wed 11 at 8:24 avgHR of 138.

Thur 6 at 8:47 avgHR of 132.

Fri 6 easy treadmill

Sat 16 at 8:42 avgHR of 137.

Sun 6 at 8:55 avgHR of 133.

51 total for the week and 267 for the month which is my 2nd highest ever. Plan to get back on the Pfitz schedule this week, a big milestone will be the tempo run- I am hoping my hamstring will be able to handle it.

Man, the heart rates you guys are getting along with the paces are incredible. I'm trying hard just to keep my heart rate down to freaking 142. And running slower than a mule carrying a refrigerator and three small boys on his back.

Don't compare HR numbers. Everyone has a different max HR which means different training zones.

Don't worry, I won't. Like I need something else to think about.

I just find it fascinating to see everyone's numbers when the reports come in. Some of the paces you guys hit with those low HR's are truly amazing.

Training by HR has been a real eye opener. In a really good way. Seems like every time I run two things happen:

1. I enjoy it more because I'm really concentrating on what each workout is and I feel like each workout now has a purpose.

2. A light bulb will come on where I'll think to myself: "now I see what those guys have been talking about"

It's been really awesome. And it means I will probably run some slow times for the next 12 months. And I'm ok with that.

#1 is exactly what its all about. Having that instant feedback just helps keep yourself in check with that purpose. Good job!!

 

[Juxtatarot]

Chief, I think your times will start to pick up in 3-4 months as you benefit from the training. Great things are happening while you run at a controlled pace such as increased capillaries, mitochondria ...all the unseen stuff that increases your aerobic ability.

Why 3-4 months? Shouldn't he start seeing small improvements much quicker?

 

[tri-man 47]

Chief, I think your times will start to pick up in 3-4 months as you benefit from the training. Great things are happening while you run at a controlled pace such as increased capillaries, mitochondria ...all the unseen stuff that increases your aerobic ability.

Why 3-4 months? Shouldn't he start seeing small improvements much quicker?

...just trying to emphasize that it wouldn't be 12 months! It very well could be sooner ...hopefully so.

 

[SFBayDuck]

I guess you aren't quite that sexy.

I guess I've lost it. When I was in college the heifers never stopped chasing me.

 

[CGRdrJoe]

Back to a solid 945 mile over 5! Got round 1 of my Ortho visc shots today, hoping these things can buy some time and get me back sub 9.

 

[ChiefD]

Quick question on hill repeats:

I'm guessing I'm running these at 5k pace? So for me, about 178+ on HR?

Or, is it better for forgo these for now and just get more miles under my belt? I have A LOT of hills in my neighborhood, so even with every run I'm hitting a fair amount of hills. Granted, not at 5k pace.

 

[Brony]

Sunday: 6.52/7:36/144 It snowed all night but I decided on a snow run. The plows were out all night so it wasn't too bad but looking at the numbers, you can see how the slipping and occasional high-stepping affected my heart rate.

Still amazed you went out Sunday. I tried going out yesterday, but it didn't last long with the condition of the roads and paths.

 

[Nigel]

Tough running outside around boston so been pounding away on the treadmill, 13 on Sat, 4 easy yesterday and 6 miles with 8 400m hill intervals this morning. My question is what constitutes a reasonable hill incline on the treadmill? I was doing them at 5 degrees...is that enough?

 

[Juxtatarot]

Sunday: 6.52/7:36/144 It snowed all night but I decided on a snow run. The plows were out all night so it wasn't too bad but looking at the numbers, you can see how the slipping and occasional high-stepping affected my heart rate.

Still amazed you went out Sunday. I tried going out yesterday, but it didn't last long with the condition of the roads and paths.

I think yesterday would have been worse than Sunday morning with the packed down ice and bitter cold. Sunday afternoon would have been terrible too, but I was done early enough in the morning before the worst of it hit.

I'll be choosing the treadmill until at least Saturday this week.

 

[MAC_32]

Quick question on hill repeats:

I'm guessing I'm running these at 5k pace? So for me, about 178+ on HR?

Or, is it better for forgo these for now and just get more miles under my belt? I have A LOT of hills in my neighborhood, so even with every run I'm hitting a fair amount of hills. Granted, not at 5k pace.

I get that I'm on the other side of the training spectrum than many here, I go based on feel whereas many of you are much more scientific. I think I perform fairly well with this approach and I understand I could be better if I added more elements of science into my training program, but the time and effort is not worth it to me at this juncture in my life. That said, I'm just going based on memory, so correct me if I'm wrong and apologies if I step on any toes as that's not my intention, but you really seem to micro manage workout to workout. I think many in here have figured out how to use science in their training, but they adjust based on how they feel day-to-day, week-to-week, etc. I get the sense that you're married to your program. I wonder if that's what's led to your injuries (you've had a few iirc, yes?). Gotta adjust when your body says to no matter what your training program says.

I think you'd benefit with a bigger picture approach. Just an unsolicited suggestion, but maybe running with no program and just on feel for a few weeks would benefit you most. Sorry if that came off as preach-y, reading back I think it did but not sure how else to write it. Just trying to help

 

[Hang 10]

Quick question on hill repeats:

I'm guessing I'm running these at 5k pace? So for me, about 178+ on HR?

Or, is it better for forgo these for now and just get more miles under my belt? I have A LOT of hills in my neighborhood, so even with every run I'm hitting a fair amount of hills. Granted, not at 5k pace.

Hill repeats are not really an aerobic workout so I'm not sure you should really worry about hitting a specific heart rate zone. Obviously running up a hill is going to jack up your heart rate but the goal of the repeats is to build leg strength. The length of the hill is probably the biggest determining factor for how hard you should be running. Run up the hill, walk down or lightly jog...recover fully and then do it again.

If it's a 30 second hill, I'd probably do 12 repeats or so. Do about half that for 90 second hill.

 

[Sand]

Tough running outside around boston so been pounding away on the treadmill, 13 on Sat, 4 easy yesterday and 6 miles with 8 400m hill intervals this morning. My question is what constitutes a reasonable hill incline on the treadmill? I was doing them at 5 degrees...is that enough?

Not sure if you are a hero or just certifiable here. Need a ruling.

 

[SFBayDuck]

Quick question on hill repeats:

I'm guessing I'm running these at 5k pace? So for me, about 178+ on HR?

Or, is it better for forgo these for now and just get more miles under my belt? I have A LOT of hills in my neighborhood, so even with every run I'm hitting a fair amount of hills. Granted, not at 5k pace.

Hill repeats are not really an aerobic workout so I'm not sure you should really worry about hitting a specific heart rate zone. Obviously running up a hill is going to jack up your heart rate but the goal of the repeats is to build leg strength. The length of the hill is probably the biggest determining factor for how hard you should be running. Run up the hill, walk down or lightly jog...recover fully and then do it again.

If it's a 30 second hill, I'd probably do 12 repeats or so. Do about half that for 90 second hill.

I don't do them often but when I do I tend to focus on 60 second repeats on a pretty steep hill (10-15% I'm sure) at as hard an effort as I can sustain, then take at least 2 minutes recovery walking back down. HR isn't helpful in that scenario since 60 seconds isn't time for that to be accurate anyway. As Hang said this kind of workout is all about building strength and running economy.

Another option if you have a hilly route is once a week just charge those hills as they come - so not a true "hill repeat" workout but you're getting some strength benefit from hitting the ups hard.

 

[The Commish]

Dang.....fatty here...had no idea this thread existed. I've begun a couch to 5k program for now. We'll see where it takes me. I HATED running for so very long, but now that I have a program with a goal at the end, I find myself more interested. Not sure where it will go after I get to 5K, but I'm keeping an open mind. Any thoughts for a noob?

 

[FUBAR]

Reason #2 why trail marathons are better than road. recovery

Quads are sore but otherwise feel fine.

Today's 4 mile run, 148bpm, 7:51 pace

 

[Nigel]

Tough running outside around boston so been pounding away on the treadmill, 13 on Sat, 4 easy yesterday and 6 miles with 8 400m hill intervals this morning. My question is what constitutes a reasonable hill incline on the treadmill? I was doing them at 5 degrees...is that enough?

Not sure if you are a hero or just certifiable here. Need a ruling.

I'd like to tell you how awful it was but really didn't mind it. Got on it at 7 watched two episodes of Foo Fighters HBO series Sonic Highways and was done around 9. Not ideal but not the death march I was expecting.