wraith5
Footballguy
Gotta fuel the body brother! I'm glad you weren't hurt. Drink lots of water and find a way to eat regardless of being busy.Fantasy Football - Footballguys Forums
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Ran a 10k in June (2 Viewers)
- Thread starter GStrot
- Start date
Gotta fuel the body brother! I'm glad you weren't hurt. Drink lots of water and find a way to eat regardless of being busy.pmbrown_22
Footballguy
Really. You are lucky that you did not black out when you were on the road running. That is pretty dangerous. I push it sometimes and run when I shouldn't, but that seems to be a fine line. Although the calorie thing does not bother me too much as I have a hard time not eating too much as it is.
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Wraith - Killer work out. Can you expand on the philosophy of having long intervals like that or does the program not get into why you are doing what you are doing?
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Went out and did 6 for me last night. It was right after dinner so a pretty forgettable run for me. I have to get my schedule down for the next training cycle. I am debating on running at night, but I am not sure if it will work out best with meals and all that. At least it would help me keep my portions down and all that. I am experimenting with a few things though so maybe it will just work itself out.
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Wraith - Killer work out. Can you expand on the philosophy of having long intervals like that or does the program not get into why you are doing what you are doing?
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Went out and did 6 for me last night. It was right after dinner so a pretty forgettable run for me. I have to get my schedule down for the next training cycle. I am debating on running at night, but I am not sure if it will work out best with meals and all that. At least it would help me keep my portions down and all that. I am experimenting with a few things though so maybe it will just work itself out.
The_Man
Footballguy
Didn't love the interval feature on the Garmin. For starters, it only let me set quarter-mile intervals as opposed to 400m. And it would vary a little from repeat to repeat - sometimes it would send me a little further than it had on the previous interval, sometimes stop me a little shorter. And it didn't show you the time until the end of the workout. Still, did 8 x 0.25 mile at an average of 1:26 with a quarter-mile rest in between. Previously, I had done 6 x 400 and 7 x 400 at 1:22 and 1:20 average, respectively, so it seems like the distance is fairly close anyway. Did my 25th straight scheduled workout today without a single miss! I have officially crossed over -- once upon a time there were days when I couldn't motivate myself to run and would find an excuse not to. Now, I can't wait to run and will miss anything else I have to in order to make it happen.
2Young2BBald
Footbaldguy
Awesomeness!!!!! Saw your post about the lack of kids events nearby. I know you and your family are busier that heck w/ sports, etc, but your could plan an awesome mock event in the neighborhood to kick off Memorial Day. Body mark the kids, get the parents involved with stop watches, etc. Let the kids make and decorate their own bibs and have some hooey trophy or medals. Like I've said before, I wish I "found" this sooner and now wish I'd "found" it for my kids sooner. Let your daughter know your online tri-geek friends are way impressed!
pigskinliquors
Dr. Parrothead
2Young: We have already planned a tri for the neighborhood for the middle of June 
Our neighborhood is PERFECT for it. They'll swim in the little 15 meter pool (1 to 8 lengths depending on age); do 1-3 laps of a .6 mile loop that goes around the pool, and includes athletic fields; and will finish with either a sprint through the field (100 yards) or 1 full lap! We have great parent buy-in, now just need to get the kids "in."
The_Man: the Garmin will be more than accurate enough for you to get the workout in. I actually LOVE the interval feature on the Garmin. FYI: once the intervals start, just hit the down arrow once, and you can see your pace and other info, instead of just seeing distance left to go.
Wraith: I'd also like to hear more about the philosophy for running two mile intervals.
BnB: Fidiot
Please don't do that again.
Her head movement is MUCH better than it was just two weeks ago. She will be getting private lessons this summer from one of my former graduate students who swam for Texas A&M. Check her times, as she might be able to crush you I'm also going to hopefully get a few lessons from her as well. Before it is asked, she is not someone we necessarily want pictures of. She has not had ANY swim lessons beyond water babies when she was three. I started working with her at the end of last summer, and she just started "getting it" last week.
Our neighborhood is PERFECT for it. They'll swim in the little 15 meter pool (1 to 8 lengths depending on age); do 1-3 laps of a .6 mile loop that goes around the pool, and includes athletic fields; and will finish with either a sprint through the field (100 yards) or 1 full lap! We have great parent buy-in, now just need to get the kids "in."The_Man: the Garmin will be more than accurate enough for you to get the workout in. I actually LOVE the interval feature on the Garmin. FYI: once the intervals start, just hit the down arrow once, and you can see your pace and other info, instead of just seeing distance left to go.
Wraith: I'd also like to hear more about the philosophy for running two mile intervals.
BnB: Fidiot
Please don't do that again.Her head movement is MUCH better than it was just two weeks ago. She will be getting private lessons this summer from one of my former graduate students who swam for Texas A&M. Check her times, as she might be able to crush you
I'm also going to hopefully get a few lessons from her as well. Before it is asked, she is not someone we necessarily want pictures of. She has not had ANY swim lessons beyond water babies when she was three. I started working with her at the end of last summer, and she just started "getting it" last week.
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The_Man
Footballguy
Thanks for the tip, GB. Apparently it takes a Ph.D. to decipher the instruction book.
pigskinliquors
Dr. Parrothead
tri-man 47
Footballguy
Hence the guidance from the good "Dr." liquors! (And liquors, the neighborhood tri sounds fantastic!)Wraith - dang, man. You're possessed. Do we dare tell the group about our "swim date" on Monday?
I like the 2 mile repeats as a blend of hard tempo training and endurance. These are a good top-end balance to mile and 1/2-mile (Yasso) repeats ...altogether the mix creates a blend of speed/tempo training.
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8 mile run yesterday in the rain (and probably 8 more tomorrow in more rain), so today was some yoga and then 4 miles of running with four of my 1/4-mile "block striders" ...running an extended city block with one stride per sidewalk square. The focus, then, is on stride length, rather than pure stride speed.
gruecd
Footballguy
Actually, it's funny you bring that up. I got my hands on a clip of your last "swim date." Check it out.
gruecd
Footballguy
Slow day at work, so I snuck out at lunch for my traditional race week 7-mile "dress rehearsal" run with 2 miles at GMP. Averaged 7:28s overall, with the GMP a little fast at 6:56 and 6:57. Oops.
My lower back has been a little sore the last couple of days, so I think I'm gonna go see my PT guy tonight. This has happened before, and generally all it takes is a little "tweak" to get things back in alignment, and I'm good as new.
wraith - I'm also intrigued by the 2-mile repeats. Like I said before, mile repeats are the furthest I've gone, and I'm not sure what I hate worse--long repeats or long tempo runs. Ugh. :X Regardless, great work!
liquors - That's awesome about your daughter. The neighborhood tri sounds awesome.
BassNBrew - Less cycling and more running. That's what I like to see. But take care of yourself, OK?!
pmb - I'd suggest Pfitz for this cycle. His plans have worked great for me.
The_Man - Congratulations on your newfound running addiction. It's great, isn't it?!
tri-man - Read a little blurb in the new issue of Running Times about lunges being the single best exercise for distance runners (or something along those lines). Thought you might appreciate the validation.
That's all for now. Happy hump day, everybody!!
My lower back has been a little sore the last couple of days, so I think I'm gonna go see my PT guy tonight. This has happened before, and generally all it takes is a little "tweak" to get things back in alignment, and I'm good as new.
wraith - I'm also intrigued by the 2-mile repeats. Like I said before, mile repeats are the furthest I've gone, and I'm not sure what I hate worse--long repeats or long tempo runs. Ugh. :X Regardless, great work!
liquors - That's awesome about your daughter. The neighborhood tri sounds awesome.
BassNBrew - Less cycling and more running. That's what I like to see. But take care of yourself, OK?!
pmb - I'd suggest Pfitz for this cycle. His plans have worked great for me.
The_Man - Congratulations on your newfound running addiction. It's great, isn't it?!
tri-man - Read a little blurb in the new issue of Running Times about lunges being the single best exercise for distance runners (or something along those lines). Thought you might appreciate the validation.
That's all for now. Happy hump day, everybody!!
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wraith5
Footballguy
I told gruecd offline that we were meeting up, but hadn't evangelized it to the whole group yet. Until now. Honestly I'm really looking forward to the swim and picking your brain about the tri in general! Regarding the 2 mile repeats, not to sound like a sheep but I honestly have no idea why they were in there - it doesn't show up in the marathon training plan at all, and just the once in the 1/2 marathon plans (I've created a hybrid of the two for my training). I love the variety of my speedwork on this plan, so once I got over the initial shock, I warmed up to the idea. I will tell you it was very challenging!Did my little x4 loop on the bike this morning (14 miles total) - it was cold, damp, and windy. SUPER! 17.8mph ave - Just gettin 'er done today. My feet weren't too bad by the end (but my fingers were 1/2 frozen!). I plan on putting the bike back up on the trainer and taking pics of my set-up tonight. _____So I have a friend who's running a marathon in a few weeks in MN. He's done a ton of marathons, so he's got a lot of running experience, but he told me today his race day nutrition consists of a "big" breakfast and water only during the run. Would you ever recommend that for someone? (I should mention that he runs north of 5 hours, and walks a lot the last 6-10 miles).
The_Man
Footballguy
Actually, it's funny you bring that up. I got my hands on a clip of your last "swim date." Check it out.
I knew what that clip was going to be before I clicked on it. "I know you, I know you."
tri-man 47
Footballguy
Actually, it's funny you bring that up. I got my hands on a clip of your last "swim date." Check it out.
Yup, bad idea. :finger: (not the "I know you" finger 
)Good to hear about the lunges!
Now I'm psyched to go home and do some tonight.
rail
Footballguy
Into my 5th week of training. Still very manageable weekly mileage (only about 15), with a couple of days of cross-training. The Thurdays where I do a 3.5 followed by a half-hour of lifting is killing me and I'm very glad for the rest day on Friday.
I'm battling shin splints, however. I've read up on them in Runner's World and ice them, do exercises, have a new pair of shoes, etc. I guess they're common for beginning new training for longer distances and hope they will fade away soon. On the rare occasion, I'll have them at odd times also: i.e., when I'm not running, like when I'm walking around the office or go up a flight of stairs. Otherwise, I generally get them in my dominant leg when I first start out a run, they fade to a manageable level during the run, then flare back up after the run (ice time!). Never had a pain intensity level where I had to stop running or anything, but it is an annoyance.
Otherwise, training is going great. Only missed one day due to an unavoidable conflict. Keeping a log. Loving running outside much MUCH more than on a treadmill (wish Colorado springtime would make up its damn mind).
Like reading everyone else's posts on speedwork, etc. - I still have no clue how all that works, but sounds fun anyways.
I'm battling shin splints, however. I've read up on them in Runner's World and ice them, do exercises, have a new pair of shoes, etc. I guess they're common for beginning new training for longer distances and hope they will fade away soon. On the rare occasion, I'll have them at odd times also: i.e., when I'm not running, like when I'm walking around the office or go up a flight of stairs. Otherwise, I generally get them in my dominant leg when I first start out a run, they fade to a manageable level during the run, then flare back up after the run (ice time!). Never had a pain intensity level where I had to stop running or anything, but it is an annoyance.
Otherwise, training is going great. Only missed one day due to an unavoidable conflict. Keeping a log. Loving running outside much MUCH more than on a treadmill (wish Colorado springtime would make up its damn mind).
Like reading everyone else's posts on speedwork, etc. - I still have no clue how all that works, but sounds fun anyways.
pmbrown_22
Footballguy
Funny that you mentioned that. I am almost 99% sure that I am purchasing the book in the next couple days to get ready for the next cycle. Coincidently, the next cycle starts when we are on vacation down in Orlando so it will be a rough start to the training along with walking all over the Magic Kingdom trying to find the mouse.I am trying to figure out which one I want to do. The 18/70 really intrigues me, but man that is a lot of miles. I think I can handle it, but with the mid week 12 - 15 milers, that is a little intense. I know that you have done them, but the thing that seems to get me is there is little or no interval training and no hill repeats. I am sure it is all in the book, but how do you pick up your speed? One more thing, what the heck is a stride? If I understand it right it is just picking up you pace for 100 - 150 meters and then backing off a bit. Kind of like really short repeats.
Maybe I am going to regret it later, but I think I am going to go for the 18/70 and then back off a bit if it gets to be too much.
gruecd
Footballguy
In the past, I've done 18/55 and added mileage, but I'm 99% sure that I'll also be going with 18/70 for Chicago. Start date will be Monday, June 7.pmbrown_22 said:
The mid-week medium-long runs are tough schedule-wise, but they're key to the program's success. Not sure what you're talking about, though, when you talk about the lack of interval training. It's there, but it doesn't really start until the 3rd mesocycle, which he calls "Race Preparation" and which starts in the 12th week. The first two mesocycles are called "Endurance" and "Lactate Threshold + Endurance." For the first 11 weeks, speedwork comes mainly in the form of the tempo run, culminating with the dreaded 12-miler with 7 @ HMP. :X Like you said, it'll all make more sense to you once you have the book. Regarding strides, I can post the exact explanation from the book when I get home, but it's basically what you said. I usually just mix them in during the last couple miles of the run, and since I do them on the road, I generally go by time instead of distance, usually 20-25 seconds or so. Like I said, I'll post Pfitz's definition later.I hope this all helps!
gruecd
Footballguy
The exact quote was, "It's hard to think of one exercise that provides more benefits to distance runners than the lunge. It strengthens key running muscles, such as your glutes, while stretching others, such as your hip flexors. It can help naturally lengthen your stride and improve your single-leg balance. These protective benefits should allow you to train longer and faster with less of an injury risk."gruecd said:tri-man - Read a little blurb in the new issue of Running Times about lunges being the single best exercise for distance runners (or something along those lines). Thought you might appreciate the validation.
tri-man 47
Footballguy
The exact quote was, "It's hard to think of one exercise that provides more benefits to distance runners than the lunge. It strengthens key running muscles, such as your glutes, while stretching others, such as your hip flexors. It can help naturally lengthen your stride and improve your single-leg balance. These protective benefits should allow you to train longer and faster with less of an injury risk."gruecd said:tri-man - Read a little blurb in the new issue of Running Times about lunges being the single best exercise for distance runners (or something along those lines). Thought you might appreciate the validation.
Sammy3469
Footballguy
Not that it really matters, but in the latest Bicycling magazine, Chris Charmichael asserts that there is some research out there that the only real way to improve your cardio is by doing longer intervals. It has something to do with the getting your bpm up to 92-4% of your steady state max (or corresponding power of 90% or an 8 exertion level) that forces the muscle fibers to produce more mitochondria which are the parts of the sell that transfer carbs and fat into energy. Basically the only way to increase their size and number is to really stress your system and constant intesity or smaller intervals don't work as well. He recommends 10 minute intervals @ 90-95 rpms which gets HR up to that 92-4% level with 5 minute breaks for a total of 4 sets over an hour. I assume the same holds for runners.The bigger caveat is that I assume he knows what he's talking about and that these tests weren't performed on juiced up cyclists.wraith5 said:
BassNBrew
Footballguy
Can you please provide the definition of steady state max? I'm buying into this after watching my TT results peak early in the year last year. I was setup on a very rigorous short interval program which didn't seem to work except that it improved my sprinting. This year I'm focusing on longer intervals.
pmbrown_22
Footballguy
My mistake on the intervals. I did not look over the sample training program that I pulled off the web. Basically, just talking out my ####. Thanks for the tips and video. I am goin watch it now. The main thing I gather from your description is to remain relaxed which is one issue I have with the intervals as I always stress about going the accurate speed.In the past, I've done 18/55 and added mileage, but I'm 99% sure that I'll also be going with 18/70 for Chicago. Start date will be Monday, June 7.pmbrown_22 said:Like you said, it'll all make more sense to you once you have the book. Regarding strides, I can post the exact explanation from the book when I get home, but it's basically what you said. I usually just mix them in during the last couple miles of the run, and since I do them on the road, I generally go by time instead of distance, usually 20-25 seconds or so. Like I said, I'll post Pfitz's definition later.I hope this all helps!
Sammy3469
Footballguy
He has you basically doing a modified interval workout and take the average heart rate for the two 8 minute intervals (basically you go as hard as you can for those 8 minutes and take the average). After that you take those 2 figures and multiply by 92 and 4%. So if you average 180 at max average (really need a Garmin or some other device to do this) you should be doing intervals at 165-70. The longer you can keep in that 92-4% region the better. I know for me for the middle 2 to 6 minutes the 165-70 can seem "slow" (basically you know you can go faster), but there comes a point when you're like, this is really hurting me and it takes a decent amount of effort to keep going (you also "feel" it at the start as you rev your hr up to that range). The biggest problem I find is in maintaining that bpm on any downhill over -2% or so, you really have to gun it on those. Basically I've found this workout is hard to exactly duplicate in Central Park since so much of it is either up or down. You're really better off initially if you can find a flat 4 mile section of road to do this on.I didn't do this stuff that much last year, but found this really has helped so far this year. I've basically upped my average speed for a 24 mile workout from the mid 18's to mid 20s already this season (and can do 22-3 in a pace-line) with about 1000 feet of climbing. Done right you notice the benefits pretty quickly with the added benefit that it cuts some time off your workout (you also end up burning a decent number of more calories this way than keeping your hr in the 140-50 range for the same distance).
pigskinliquors
Dr. Parrothead
Sammy: thanks for the info related to longer intervals for cycling. I don't seen to get much benefit from 5 minute intervals, and have typically done a majority of cycling training working as hard as I can for the duration of the workout = Balls-out/racing. It's the opposite of my running training, which I reserve speed or quality workouts to less than 40% of my miles. Cycling is close to 90% speed/quality. When I train in pace lines or leisurely, I typically don't see gains. I also have difficulty getting my HR up while cycling, so I have to go hard to get benefit.
Tri-Man: Great to hear your lunges are paying off. I have to find a way to keep at them, as I typically only do them as part of race training, but need to also include them for maintenance.
Grue: Strides are not what I thought they were, and I will definitely be adding them to my summer program.
___________________
My #######g update:
I spent all afternoon yesterday in the sun, on a boat, drinking beer. Got up this morning and the combination of dehydration, lack of sleep and heat/humidity made this morning's planned interval session an epic fail. I did a slow warm-up mile, then my first mile interval at 6:57 and my HR was flying. I did my 800 meter recovery jog, and started the second interval, but it wasn't going to happen. After less than a third of mile I slowed it down, and walked a quarter mile, prior to doing a slow 2.5 mile jog back home. As I said earlier, I detest this time of the year, when your body is adjusting to the heat, as it's pretty defeating.
Tri-Man: Great to hear your lunges are paying off. I have to find a way to keep at them, as I typically only do them as part of race training, but need to also include them for maintenance.
Grue: Strides are not what I thought they were, and I will definitely be adding them to my summer program.
___________________
My #######g update:
I spent all afternoon yesterday in the sun, on a boat, drinking beer. Got up this morning and the combination of dehydration, lack of sleep and heat/humidity made this morning's planned interval session an epic fail. I did a slow warm-up mile, then my first mile interval at 6:57 and my HR was flying. I did my 800 meter recovery jog, and started the second interval, but it wasn't going to happen. After less than a third of mile I slowed it down, and walked a quarter mile, prior to doing a slow 2.5 mile jog back home. As I said earlier, I detest this time of the year, when your body is adjusting to the heat, as it's pretty defeating.
gruecd
Footballguy
Yet another crappy, rainy morning in NE Wisconsin, but there's supposed to be a little break mid-day, so like yesterday, I'll be heading out at lunch for my run. Just an easy 5-mile recovery. SRD tomorrow, a couple easy "shakeout" miles on Saturday, and then Green Bay bright and early Sunday morning. Weather is looking pretty decent, but a little warm for my tastes--48° at the 7:00 start but quickly warming to 60° by 10:00. Yes, I'm a polar bear.
pmbrown_22
Footballguy
Good luck and have a great race. What are you planning on doing this one in?gruecd said:
tri-man 47
Footballguy
Agreed on the thanks to Sammy. I, too, get caught in just pushing a constant, hard pace on my long rides. I need to show more discipline and build some of my long riding around long intervals.pigskinliquors said:
gruecd
Footballguy
I'm honestly not sure yet. I could play it safe, go through the half in 1:34-1:35, try to run an even/negative split, and run 3:08-3:10. Or I could just go for it, run 7's the first half, and then either (a) hold on and set a new PR, or (b) have a colossal bonk and a huge positive split.My legs feel pretty good, and I'm sure I'd feel fine running 1:31:42 for the first half, but I have no idea how well I'm really recovered from Boston, so I have no idea whether or not my legs could hold that pace (or anything close to it) for another 13.1 miles. Also not sure it's time to be trying for a 2- or 3-minute PR. Maybe I'll try to do something in-between. Kinda conflicted.
BassNBrew
Footballguy
Why would you play it safe unless you're looking at a podium? If you go for it and blow up or play it safe it amounts to a great training day either way. Personally I wouldn't be putting my body through that unless I was going for a pr.
gruecd
Footballguy
I am looking at a podium. 1st-place Clydesdale ran 3:23 last year and 3:19 in 2008.I don't mean to sound cocky, but if I play it safe, I'm virtually guaranteed to win the division. If I go for it and blow up, I probably won't.
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tri-man 47
Footballguy
IMO - Go for the podium; hold back on PR thoughts. You could back off your Boston time by 10 seconds per mile and still be in great shape for the podium/win. If the pace is too slow, you could have the enjoyable experience of pushing it in hard.
gruecd
Footballguy
That's kinda the way I'm leaning right now, although I'll probably just go out at 3:10 pace and go from there.
pigskinliquors
Dr. Parrothead
Crap! I need to change my Facebook prediction
gruecd
Footballguy
Just leave it alone. You never know what I'll decide on race day.Crap! I need to change my Facebook prediction
wraith5
Footballguy
wraith5
Footballguy
In my ongoing attempts to emulate gruecd, I also decided to wait out the weather this morning and run at lunchtime. By the time I got out there at 1pm, it was in the mid-60s and 70% humidity. I actually even got some sunshine briefly (we got A TON of rain overnight and the threat of more all day today).
Plan called for 5 miles at mid-tempo (7:50s), decided to go for 6, + warm/cooldown (7 total).
5 miles @ 7:44s
last mile @ 7:11 - (HR ave for the mile was 184... 
)
Overall 6 miles @ 7:39s.
I sweat my ### off on this run, dropping several pounds before it was over. Felt good to know I can push that pace!
Plan called for 5 miles at mid-tempo (7:50s), decided to go for 6, + warm/cooldown (7 total).
5 miles @ 7:44s
last mile @ 7:11 -
(HR ave for the mile was 184... )Overall 6 miles @ 7:39s.
I sweat my ### off on this run, dropping several pounds before it was over. Felt good to know I can push that pace!
The_Man
Footballguy
What has gotten into you?! Very inspiring. There are 2 kinds of inspiring -- hearing about guys who are totally dedicated and put in the hard work, no matter what, just grinding it out.Plan called for 5 miles at mid-tempo (7:50s), decided to go for 6, + warm/cooldown (7 total).
5 miles @ 7:44s
last mile @ 7:11 -(HR ave for the mile was 184...
Overall 6 miles @ 7:39s.
And there's this kind -- hearing about how putting in all the hard work can pay off and make you a really fast runner.
Nice job.
BassNBrew
Footballguy
That's not cocky at all and exactly why I mentioned that. When you're competing successfully at that level it's best to stay within yourself unless you feel like there's a high probability of a PR.
BassNBrew
Footballguy
Well the bug has bit so I'll be racing this weekend. It's a small sprint tri about 20 miles from home with a pool swim. It's part of a large series and one that I can post some good points in the overall series competition as the course should suit me well and a weaker field. A podium finish for the series should be enough to get me promote to the elite branch of our tri team and off the developemental squad. The way they detrimine points is based on the average of the top five finishers, so feasting on events without a bunch of open/elite altheletes competing is the key to success in the overall. I've already seen one guy in my series travel across state and do Sat/Sun races to rack up points. He posted about 10% more points in that event then a more competitive event we both did in March. They score our best five results in one series and best four in another. From a Clydesdale stand point is best to do flatter courses becuase your points will be based on the results of the skinny dudes.
I'm just chomping at the bit for some competition...it's been all of a week since my last event.
I have a "adventure tri" on Memorial Day weekend, a TT the first week of June, and the first open water sprint tri of the year two weeks after that.
I'm just chomping at the bit for some competition...it's been all of a week since my last event.
I have a "adventure tri" on Memorial Day weekend, a TT the first week of June, and the first open water sprint tri of the year two weeks after that.
Sand
Footballguy
So what is an adventure tri?On my end I wish the FFA had a :mickeyears: smiley - greetings from Disneyworld! Nothing done today. Did a 2000yd TT yesterday in 30:08. Not bad considering the pea soup I swam in and the volume I have put in lately. Tomorrow is going to be a great day - Lucky's Lake Swim, then a Shuttle Launch, and then back home for a good run and lazing around the condo pool.Have a good weekend all!
pmbrown_22
Footballguy
5 slow, humid files for me last night. I am still not feeling up to par. I really have to get on a set schedule and plan my runs better. Second time this week that I ran on a full stomach and that stuff just does not cut it when it is hot and humid out. I feel as though I am running in water when I am out there. I did look like I ran through water as the sweat was just pouring out of me. I am not a hot/humid runner so this summer is going to be interesting. Hopefully we get a cooler summer like last year.
Gruecd, good luck and just get the podium finish. Should not be a problem for you. It is a goal at least.
Gruecd, good luck and just get the podium finish. Should not be a problem for you. It is a goal at least.
The_Man
Footballguy
Grue and B&B -- good luck with the races this weekend. Looking forward to hearing the RRs.
PMB - hang in there. I just read something about how it takes at least a couple of weeks of steady running in hot and humid weather to acclimate yourself to the changing conditions.
Last night was a slow motion 4-mile recovery run after my speedwork on Wednesday. I had to effort not to effort, especially since I read about Wraith's killer workout right before I ran. Sometimes I feel like I'm just wasting time on such slow runs. But my achilles has been pretty sore lately, so I just told myself that running slow last night will help me run fast when it matters.
That being said, I'm scheduled for a 6-mile pace run tomorrow and I am going to try to blow the doors off that one -- pace for the first 4 or 4.5 miles, and then seeing if I can't step it up for the finish.
PMB - hang in there. I just read something about how it takes at least a couple of weeks of steady running in hot and humid weather to acclimate yourself to the changing conditions.
Last night was a slow motion 4-mile recovery run after my speedwork on Wednesday. I had to effort not to effort, especially since I read about Wraith's killer workout right before I ran. Sometimes I feel like I'm just wasting time on such slow runs. But my achilles has been pretty sore lately, so I just told myself that running slow last night will help me run fast when it matters.
That being said, I'm scheduled for a 6-mile pace run tomorrow and I am going to try to blow the doors off that one -- pace for the first 4 or 4.5 miles, and then seeing if I can't step it up for the finish.
BassNBrew
Footballguy
In this case...1/2 mile sprint, 3 mile river kayak, 11 mile road bike TT, 3 mile groomed trail run, stadium style finish. I think they're taking some liberty with the word "adventure", but the paddle will be a fun change of pace.
IvanKaramazov
Footballguy
B&B --- The "adventure" tri sounds pretty cool. On one hand, it would be sort of fun to do a tri that didn't involve swimming -- since I suck at swimming -- but knowing what my kayak skills are like I would probably spend lots of time in the water anyway.
pmbrown -- Running on a full stomach is tough. It's also hard to maintain your usual cool-weather pace when it gets hot. All I can say is try to get out there earlier in the morning before it warms up, but IIRC you're in college so that's easier said than done.
gru -- GL this weekend. Gotta love the "easy" 3:10 marathon.
My wife and I have our local half marathon tomorrow (Brookings, SD). For the first ever, the HM closed -- capped at 300 -- and the marathon relay closed (60 teams, I think). We also have 277 people registered for the full. For us, this is a large field. The weather is supposed to be perfect. My plan for now is to run 8:30-8:40 which is slow for you guys but a decent pace for me. Normally I would be 100% confident that I could do this fairly easily, but I'm not completely sure that my hamstring will hold up for 13 miles at that pace. It hasn't given me any problems in the past several weeks, but I've been going easy on it, too. The key thing is that my training for TCM starts in a few weeks so I don't want any setbacks now. I'm just hoping for a nice pleasant and injury-free race. I think we're planning on going out with some other runner-friends of ours later in the afternoon for some carb-reloading at a local pub.
pmbrown -- Running on a full stomach is tough. It's also hard to maintain your usual cool-weather pace when it gets hot. All I can say is try to get out there earlier in the morning before it warms up, but IIRC you're in college so that's easier said than done.
gru -- GL this weekend. Gotta love the "easy" 3:10 marathon.
My wife and I have our local half marathon tomorrow (Brookings, SD). For the first ever, the HM closed -- capped at 300 -- and the marathon relay closed (60 teams, I think). We also have 277 people registered for the full. For us, this is a large field. The weather is supposed to be perfect. My plan for now is to run 8:30-8:40 which is slow for you guys but a decent pace for me. Normally I would be 100% confident that I could do this fairly easily, but I'm not completely sure that my hamstring will hold up for 13 miles at that pace. It hasn't given me any problems in the past several weeks, but I've been going easy on it, too. The key thing is that my training for TCM starts in a few weeks so I don't want any setbacks now. I'm just hoping for a nice pleasant and injury-free race. I think we're planning on going out with some other runner-friends of ours later in the afternoon for some carb-reloading at a local pub.
pmbrown_22
Footballguy
No college for me. I wish. I am 33 with a wife and 2 kids so I do have to get out there earlier. I just need to get my butt out of bed and do it. The thing for me is that the 18/70 plan calls for runs up to 15 miles during the week so i will have to be getting up before 4 in the morning to run them. Not looking forward to those days, but I will still try and get through them the best I can. Either that or my wife will put me in a mental institution for doing that.
IvanKaramazov
Footballguy
Not sure where I got the college thing from. My fault.Mrs. K does the "get up at 4 am to run before work" thing. Fortunately my schedule is super-flexible so I can do long-ish runs during the middle of the day, because while I'm an early riser most days anyway, 4 in the morning is taking things a little too far for me.
pmbrown_22
Footballguy
Can't say I enjoy it too much as by 2 in the afternoon, you can stick a fork in me and I am unproductive. Really though, who needs to think at work when you are training for a marathon or other distance anyway. Priorities. After doing some calculations last night, I am thinking that I am getting up at 3:30 for those 15 mile runs. I am re-calculating today and seeing what other options I may have.
BassNBrew
Footballguy
FYI...if you knock 2 miles a mile off your pace you can sleep in another 1/2 an hour. Hope that helps.
pigskinliquors
Dr. Parrothead
Correct me if I'm wrong, but if he can knock 2 miles off, for each he runs, he'd likely be going back in time
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