Ran a 10k in June (2 Viewers)

[wraith5]

Great job! 6:53 is definitely a killer mile! While I also subscribe to "starting slow" method, in my opinion you should try to use your warm-up mile for that purpose, and try to keep your level of effort on the "tempo" portion a little more balanced. 1:20 is a big difference between first mile and 3rd, which tells me that first mile is a little too slow for this workout. You averaged 7:30s for the three miles, so maybe try hitting 7:40s on your first 2 and see what you have left in the tank for the 3rd. Review & adjust from there.

Thanks. Though I posted mile times, I really broke the run down into timed segments - 10 minute warm-up, 10 minutes easy run, 5 minutes run, 5 minutes hard run, 10 minutes decelerate (though I extended the hard run a little bit to chase that good mile time). Didn't have time this a.m., but tonight I'll look at what my pace was for each of those segments. Maybe next time I'll do 8 minutes of easy running and then 7 minutes of running to even out the splits a little.

Understood - carry on!

 

[wraith5]

Just got my stuff from eastbay / final-score.

 

[proninja]

A question about training. Specifically, about rest. Thursday/Friday/Sunday are the days I can spend a lot of time in the saddle. Thursday/Friday are my days off, and Sundays I work 12-5, and it's really easy to find a co-worker to ride with on either or both sides of work. Sunday will be a hard ride for me. I'll be commuting when weather/schedule allows - until June 26 it's a shorter commute, but after June 26 the location I work changes, and it's about 22.5 miles each way. It'll be longer, but I'll have a co-worker to meet about halfway there and ride with. I'm pretty much positive that trying to commute every day is just going to set myself up for failure, so I'm shooting for 3 days/week. Current priorities are to lose weight (I'm 5'10'', 190, and am carrying around at least 20 extra pounds, with which I'll never be fast), get as many miles under my belt as possible, and to focus on higher intensity work. I can't push it hard very long. These two factors make my co-workers wait for me at the top of hills, which is impossibly annoying. Anyway, on to the question. I didn't ride today. I hit it pretty hard for me the last couple days, and I'm sore. I've heard, however, that instead of a day off you're better off doing a recovery ride - keep your effort and heart rate low, go out for a half hour to an hour, and just spin. I obviously need to recover at some point in time to get stronger - but if my goal is to be stronger for tomorrow, what's my play today? Leave it alone or do a recovery ride? The plan now is to, after the day off today, just do my commute with intervals tomorrow. Go as hard as I can for 2 minutes, go easy for 5, lather, rinse, repeat until I get to/from work. Not a long day. Go after base miles Thursday, do higher intensity/climbing on friday, take Saturday off, and I'm taking the cross bike to the trails Sunday afternoon, which will be a pretty high intensity. How do you guys balance high intensity/low duration, low inensity/high duration, and rest?

I'm sure you'll get many different opinions on this, but once you start biking 44 miles to/from work, you're going to get plenty of "base miles" in. (I'm also not a big proponent of base miles workouts in general, so take everything I say with a grain of salt). Having said that, I'd concentrate more on making one of trips the real workout and the other a just getting there bike trip. For that real workout I'd do longer intervals start with 5 minutes on/5 minutes off (the rest interval should never be longer than the exertion interval). As to the schedule, I'd start by picking which day (Thurs/Friday) you want as your hard long (50+ miles) fun ride that you're doing the weekday rides for. Pick a challenging route with some hills, good scenario, good roads, etc. (I'd generally pick the first day so if you have bad weather you can go the other day). In any case my schedule would look like:Thursday: Real rideFriday: I'd do a short hour to hour and half ride at low exertion. Pick a place to go and enjoy. Sat: Off (But you can through in core work here)Sunday: Ride (either to work and back) or a funner ride if you can get it in, just make sure there is exertion involvedMonday: Ride to work - can be at a slower paceTuesday: Ride to work - again as hard a workout as you can standWeds: OffBesides for the Thursday ride, the Sunday and Tuesday rides should be the hardest rides for the week.Basically you build everything for the week to the most enjoyable ride, but don't ride the day before that ride.FWIW, I know in NYC the cat 5 guys go 24-5mph-ish on the closed Central Park circuit, so unless that 17-8 is on a course with hills, I'd be a little dubious of it. More importantly though unless your totally comfortable riding in a group with guys in front, behind, and to the side of you, I wouldn't think of doing a race. In NYC at least Cat 5 races are ultra-competitive (there's one team that basically assigns roles for each rider like a mini pro-team, but I digress). Hope this helps...obviously there's many ways to go, but just for your sanity, the big thing to remember is to have fun, so pick fun routes that have some type of payoff at the middle if your making a round trip or end if you can get transportation home (in NYC there's good train transit home, so you can basically ride out of the city in a straight line for 100 miles). You'll also end up losing a lot of the extra weight pretty fast riding 200+ miles a week. I mean really fast (you'll probably end up using 1200-1500+ calories a day riding depending on exertion level @ 44 miles per day) so at some point you'll want to alter you're diet. I know you'll want to not eat anything to lose the weight, but anytime you're body is hungry, eat. Biking 44 miles is nothing to sneeze at and you're basically burning close to a whole day's worth of calories anyway.

Thank you - one question - how long are the circut races?I'll have to talk to a couple of the cat 4 riders on the shop team when they come in the store. 40 miles at 25mph is a lot different - I'm not expecting to be competitive this year, but I also want to be sure I can hack it before I go out there.

 

[proninja]

proninja do you not sleep?!? Regarding rest, there's active recovery, and then there are planned rest days. I think both are important. Especially at the mileage level you're talking about, you're going to need a day of "real" rest in there.

I couldn't sleep last night. My work schedule changed about a month ago from 7-5 to 10-7, and I'm still not quite adjusted. After I got home and had dinner, I didn't finish the chores until midnight. Sleep is awesome.

 

[pigskinliquors]

The_Man: great run!

PmB: I'll be running Houston with Gruecd in 2012; but I'll also (hopefully) be running Boston with you, Tri-Man, Wraith, ...?

Proninja: I also am a big fan of SRAM as my road bike has Force, and I love how precise the gearing is on it. For your to work and back (I also have a long commute) I'd recommend a nice steady pace for your ride to; then for the ride back, do long intervals (= hard a mile or more than ez for half that distance). Do the intervals after a warm-up, and end with a cool down. Regarding spinning, IF your legs are hurting or you have overexerted, I highly recommend spinning. I spin after all long/hard runs and rides, and believe it greatly helps with recovery. I also really like the training plan that Sammy gave you, but would tweak as per the below:

Thursday: Real ride = start at 25-30 miles, and increase by 5 miles every other week

Friday: I'd do a short hour ride at low exertion. Pick a place to go and enjoy (great advice)!

Sat: Off (But you should do lunges and core on this day)

Sunday: Ride (either to work and back) or a funner ride if you can get it in, just make sure there is exertion involved

Monday: Ride to work - can be at a slower pace to, but intervals on the way home

Tuesday: Ride to work - for 15-20 minutes both ways, increase the tempo a bit from your slower rides, concentrating on a cadence of 85-95.

Weds: Off

 

[gruecd]

PmB: I'll be running Houston with Gruecd in 2012; but I'll also (hopefully) be running Boston with you, Tri-Man, Wraith, ...?

Crap. If you guys are all there in 2012, they maybe I'll have to reconsider. Conversation at home the other night:Me: I'm running it (Boston) next year, but not the following year, since I'm running Houston.

Wifey: Can I get that in writing?

Me:

 

[pmbrown_22]

PmB: I'll be running Houston with Gruecd in 2012; but I'll also (hopefully) be running Boston with you, Tri-Man, Wraith, ...?

Crap. If you guys are all there in 2012, they maybe I'll have to reconsider. Conversation at home the other night:Me: I'm running it (Boston) next year, but not the following year, since I'm running Houston.

Wifey: Can I get that in writing?

Me: :(

Not to put anymore pressure on myself, but 2011 could be my only shot for awhile as talk of kid #3 has started and could come next year sometime, so that could put a significant dent in the running energy/time/availability so I know that if I don't put up a good showing at the end of this year, then it may just have to wait.

 

[tri-man 47]

PmB: I'll be running Houston with Gruecd in 2012; but I'll also (hopefully) be running Boston with you, Tri-Man, Wraith, ...?

Crap. If you guys are all there in 2012, they maybe I'll have to reconsider. Conversation at home the other night:Me: I'm running it (Boston) next year, but not the following year, since I'm running Houston.

Wifey: Can I get that in writing?

Me:

Not to put anymore pressure on myself, but 2011 could be my only shot for awhile as talk of kid #3 has started and could come next year sometime, so that could put a significant dent in the running energy/time/availability so I know that if I don't put up a good showing at the end of this year, then it may just have to wait.

And my early plan for spring, 2012 was a destination race to the Big Sur marathon ...unless I do well at Boston and the experience overwhelms me and the FBGs will be taking over the race ...---

In the middle of the night my right calf muscle decided to tighten up like a rock. Owww. Fortunately, I was sleeping pretty deep, so I only semi-remember the pain. Still was able to bike for an hour this morning, and kept it at an easier gear (but of course then ended up pushing the rpms).

 

[wraith5]

PmB: I'll be running Houston with Gruecd in 2012; but I'll also (hopefully) be running Boston with you, Tri-Man, Wraith, ...?

Crap. If you guys are all there in 2012, they maybe I'll have to reconsider. Conversation at home the other night:Me: I'm running it (Boston) next year, but not the following year, since I'm running Houston.

Wifey: Can I get that in writing?

Me:

Not to put anymore pressure on myself, but 2011 could be my only shot for awhile as talk of kid #3 has started and could come next year sometime, so that could put a significant dent in the running energy/time/availability so I know that if I don't put up a good showing at the end of this year, then it may just have to wait.

And my early plan for spring, 2012 was a destination race to the Big Sur marathon ...unless I do well at Boston and the experience overwhelms me and the FBGs will be taking over the race ...---

In the middle of the night my right calf muscle decided to tighten up like a rock. Owww. Fortunately, I was sleeping pretty deep, so I only semi-remember the pain. Still was able to bike for an hour this morning, and kept it at an easier gear (but of course then ended up pushing the rpms).

Oddly enough, my right calf has been very tight today after my ride last night. That's just strange. Probably a side effect of one of your swiming drills! I absolutely love how you guys have me signed up to complete a 3:20 marathon in the next 17 months! Considering that would be a PR by 1:08 + change over my current PR, we may be getting a little ahead of ourselves... tho I am starting to think a 3:40 isn't out of reach...

ETA: I do like the idea of a FBG destination race tho. That would be a lot of fun!

 

[Sand]

PmB: I'll be running Houston with Gruecd in 2012; but I'll also (hopefully) be running Boston with you, Tri-Man, Wraith, ...?

Crap. If you guys are all there in 2012, they maybe I'll have to reconsider. Conversation at home the other night:Me: I'm running it (Boston) next year, but not the following year, since I'm running Houston.

Wifey: Can I get that in writing?

Me:

Not to put anymore pressure on myself, but 2011 could be my only shot for awhile as talk of kid #3 has started and could come next year sometime, so that could put a significant dent in the running energy/time/availability so I know that if I don't put up a good showing at the end of this year, then it may just have to wait.

And my early plan for spring, 2012 was a destination race to the Big Sur marathon ...unless I do well at Boston and the experience overwhelms me and the FBGs will be taking over the race ...---

In the middle of the night my right calf muscle decided to tighten up like a rock. Owww. Fortunately, I was sleeping pretty deep, so I only semi-remember the pain. Still was able to bike for an hour this morning, and kept it at an easier gear (but of course then ended up pushing the rpms).

Oddly enough, my right calf has been very tight today after my ride last night. That's just strange.

So have you guys exchanged promise rings yet? Since y'all are talking Boston here, what kind of improvement would I have to make to pump out a 3:20 marathon (considering I went 1:41 in a hilly half)? Just an idle question...

 

[gruecd]

Since y'all are talking Boston here, what kind of improvement would I have to make to pump out a 3:20 marathon (considering I went 1:41 in a hilly half)? Just an idle question...

Ramp up your mileage and incorporate some speedwork, and you could probably do it.

 

[tri-man 47]

So have you guys exchanged promise rings yet?

Since y'all are talking Boston here, what kind of improvement would I have to make to pump out a 3:20 marathon (considering I went 1:41 in a hilly half)? Just an idle question...

[ring] :finger: Isn't the marathon rule of thumb to double your 1/2-marathon time and add ten minutes (assuming the appropriate training)? So I guess you'd have to get your 1/2 time down to 1:35. Is that realistic?

 

[gruecd]

Isn't the marathon rule of thumb to double your 1/2-marathon time and add ten minutes (assuming the appropriate training)? So I guess you'd have to get your 1/2 time down to 1:35. Is that realistic?

Yeah, that's the rule of thumb, but my half marathon PR was only 1:32 when I ran my first 3:10, and it was only 1:30 when I ran 3:06 last fall. Exceptions to every rule, ya know?

 

[Sand]

So have you guys exchanged promise rings yet?

Since y'all are talking Boston here, what kind of improvement would I have to make to pump out a 3:20 marathon (considering I went 1:41 in a hilly half)? Just an idle question...

[ring] :finger: Isn't the marathon rule of thumb to double your 1/2-marathon time and add ten minutes (assuming the appropriate training)? So I guess you'd have to get your 1/2 time down to 1:35. Is that realistic?

I think it is. I had never been a runner and ran my half marathon after 8 months starting from scratch. Can I continue to get faster? I think that is inevitable if I can keep the work rate up. Can get to 1:35? Maybe not on the Mercedes course I ran (it is considered a hard course - 1000 ft. of climbing over the 13.1 miles), but perhaps somewhere flat like Rocket City.

 

[wraith5]

Oddly enough, my right calf has been very tight today after my ride last night. That's just strange.

So have you guys exchanged promise rings yet?

Tri-man told me he won't be exclusive.

 

[pigskinliquors]

ETA: I do like the idea of a FBG destination race tho. That would be a lot of fun!

I'm in!!! When/where?! Vegas?!

 

[wraith5]

ETA: I do like the idea of a FBG destination race tho. That would be a lot of fun!

I'm in!!! When/where?! Vegas?!

I hear that's a great race...

 

[wraith5]

Tempo run this morning - warm-up then 3 miles at "short tempo" pace, which is 7:35s. I decided to run 5k to see what I can do now.

For comparison, my last 5k run was March 12, and I did 23:10. I've been using 22:40 to set all of my training paces for the past month or so.

Today I did 21:52 (7:03s).

 

[pigskinliquors]

Tempo run this morning - warm-up then 3 miles at "short tempo" pace, which is 7:35s. I decided to run 5k to see what I can do now. For comparison, my last 5k run was March 12, and I did 23:10. I've been using 22:40 to set all of my training paces for the past month or so.Today I did 21:52 (7:03s).

Runner's World conversion suggests a 21:52 5k time would be a 3:29:21 marathon time. With a year+ training, I'm sensing you could join us in Boston (assuming I can somehow get there as well!).

 

[wraith5]

Tempo run this morning - warm-up then 3 miles at "short tempo" pace, which is 7:35s. I decided to run 5k to see what I can do now. For comparison, my last 5k run was March 12, and I did 23:10. I've been using 22:40 to set all of my training paces for the past month or so.Today I did 21:52 (7:03s).

Runner's World conversion suggests a 21:52 5k time would be a 3:29:21 marathon time. With a year+ training, I'm sensing you could join us in Boston (assuming I can somehow get there as well!).

It's nothing short of stunning to me that we're even able to have this conversation. FIRST converts my time to a 3:32:28, close to the same as RW. Even if we assume I'll be able to continue my training this summer at this level, and that it translates accurately to a marathon distance (we'll see at Chicago in Oct), I still have a ways to go before I can make 3:20 (FIRST says a 5k of 20:30, and a 1:35 1/2 are the indicators). Still, it doesn't seem completely unrealistic to think I could close that gap in the next 12 months... with a little help from my friends!

 

[The_Man]

Tempo run this morning - warm-up then 3 miles at "short tempo" pace, which is 7:35s. I decided to run 5k to see what I can do now. For comparison, my last 5k run was March 12, and I did 23:10. I've been using 22:40 to set all of my training paces for the past month or so.Today I did 21:52 (7:03s).

So is that a PR? The good news is that you are very fast. The bad news is that it's time to ratchet up all your training paces. Again.

 

[pigskinliquors]

Still, it doesn't seem completely unrealistic to think I could close that gap in the next 12 months... with a little help from my friends!

I'm with your for needing help! My marathon PR is 3:28:42, which would qualify me for Boston this year...but the problem is that I ran that 19 years ago. My fastest in this decade is 3:32:12, though it was on a hilly course. I'll be running Houston to try to qualify which is a fast course (at least that's what I keep telling myself!). I did run a 21:09 5k last year during a duathlon, which converts (via RW) to a 3:23 marathon, and I know I could have gone faster. This along with some of my recent training times (prior to the heat), have me believing I can get under 3:30 again :fingerscrossed:

 

[pmbrown_22]

You guys are really starting to move. Wraith, I was thinking about this last night. How much impact do you think all the swimming you do has helped your running? I really want to get into swimming more and just wonder how much it really helps.

With all this talk of everyone qualifying for Boston, there is going to be a lot of hard training going on in the future. Should be a great time in here no matter what.

 

[wraith5]

Tempo run this morning - warm-up then 3 miles at "short tempo" pace, which is 7:35s. I decided to run 5k to see what I can do now.

For comparison, my last 5k run was March 12, and I did 23:10. I've been using 22:40 to set all of my training paces for the past month or so.

Today I did 21:52 (7:03s).

So is that a PR? The good news is that you are very fast. The bad news is that it's time to ratchet up all your training paces. Again.

at ratcheting up the paces - I'm officially to look at the conversion table when I get home tonight. 21:52 is a PR big time for me. the 23:10 I did in March was a PR. A year ago (5/27/09) I did a 24:00 - worth noting that my HR was higher on that run than it was today as well.

I'm also congnizent of the fact that the weather has been perfect for running recently - mid 50s and not very humid. I'm sure that's been a factor in my times. As we get into the grind of summer I suppose we'll see just how much of a factor it's been!

pmb - Great question, but I really don't know what impact the swimming is having specifically. What I know for sure is that something has dramatically changed. Biking and swimming are the biggest changes I've made in my training since Jan 1, and I've been training consistently for over a year now. Some combination thereof is responsible (and the ongoing encouragement of this group, of course!).

I definitely encourage you to get in the pool if you're thinking about it. It's going to help your overall fitness, with the added benefit of helping tone your upper body (not an insignificant bonus in my opinion!). Plus it's just something totally different from running or biking, and that variety can help keep things interesting.

 

[Sammy3469]

I know most of the bikers here are tri-guys and therefore don't pace-line, but for anyone else the past 2 days of the Giro has been an absolute beautiful/awesome display of rotating pace-lining by 8-10 of the best cyclists in the world. It's fairly unusual that these guys ever have to do this sort of thing (they're usually shielded from most of the real work by their teams on the flats) so enjoy it while you can.

 

[mrip541]

I am way too lazy to read 340 pages to figure out if this guy ever ran the race. Anyone wanna help me out?

 

[The_Man]

True confession here, I've been thinking about trying to hop on board the 2012 BQ train myself. Which I recognize is crazy talk coming from someone who has only run as far as 13.1 miles once in my life.

I'm going to try to run my June 10-miler at 7:30 pace, which would then project me for a roughly 3:30:00 for my first marathon in October. After that, I would target another marathon in Spring 2011 to try for a BQ.

Don't know if it's remotely possible or not, but it's something to shoot for.

 

[pigskinliquors]

True confession here, I've been thinking about trying to hop on board the 2012 BQ train myself. Which I recognize is crazy talk coming from someone who has only run as far as 13.1 miles once in my life.

I'm going to try to run my June 10-miler at 7:30 pace, which would then project me for a roughly 3:30:00 for my first marathon in October. After that, I would target another marathon in Spring 2011 to try for a BQ.

Don't know if it's remotely possible or not, but it's something to shoot for.

I LOVE being in a pace line, especially when following someone like this.

 

[tri-man 47]

ETA: I do like the idea of a FBG destination race tho. That would be a lot of fun!

I'm in!!! When/where?! Vegas?!

I hear that's a great race...

...and they do 'relationship commitment' vows midway through the race. Just sayin' ...

 

[wraith5]

ETA: I do like the idea of a FBG destination race tho. That would be a lot of fun!

I'm in!!! When/where?! Vegas?!

I hear that's a great race...

...and they do 'relationship commitment' vows midway through the race. Just sayin' ...

 

[gruecd]

Tempo run this morning - warm-up then 3 miles at "short tempo" pace, which is 7:35s. I decided to run 5k to see what I can do now.

For comparison, my last 5k run was March 12, and I did 23:10. I've been using 22:40 to set all of my training paces for the past month or so.

Today I did 21:52 (7:03s).

That's a kick-### workout, wraith. Nice work.Like I posted on FB last night, I've run two marathons in the last 31 days, and yet I find myself anxiously awaiting the start of my Chicago training cycle on June 7. Part of me just likes the structure, the hard workouts, etc., but I think it's also because I'm expecting big things this fall. Hopefully everything comes together.

And regarding the destination race, I think you guys should just come up to Door County in the fall so we can run the Fall 50 relay. Cuz otherwise I'm probably out. I'm spending way too much money on my running habit as it is.

Just an easy 4-6 miles tonight after yesterday's recovery double (4/4). Have a great day, guys!!!

P.S. Chatted on FB last night with SFBayDuck. He's been battling some nagging injuries, but he said to tell you guys hi and that he's gonna try to make an appearance soon.

 

[pigskinliquors]

Tempo run this morning - warm-up then 3 miles at "short tempo" pace, which is 7:35s. I decided to run 5k to see what I can do now.

For comparison, my last 5k run was March 12, and I did 23:10. I've been using 22:40 to set all of my training paces for the past month or so.

Today I did 21:52 (7:03s).

That's a kick-### workout, wraith. Nice work.Like I posted on FB last night, I've run two marathons in the last 31 days, and yet I find myself anxiously awaiting the start of my Chicago training cycle on June 7. Part of me just likes the structure, the hard workouts, etc., but I think it's also because I'm expecting big things this fall. Hopefully everything comes together.

And regarding the destination race, I think you guys should just come up to Door County in the fall so we can run the Fall 50 relay. Cuz otherwise I'm probably out. I'm spending way too much money on my running habit as it is.

Just an easy 4-6 miles tonight after yesterday's recovery double (4/4). Have a great day, guys!!!

P.S. Chatted on FB last night with SFBayDuck. He's been battling some nagging injuries, but he said to tell you guys hi and that he's gonna try to make an appearance soon.

I might be able to be persuaded to head to WI in October. The problem is that it will be one week after my HIM. The good news is, that if I'm able to do it, it means the HIM didn't kill me!

 

[gruecd]

I might be able to be persuaded to head to WI in October. The problem is that it will be one week after my HIM. The good news is, that if I'm able to do it, it means the HIM didn't kill me!

It's less than two weeks after Chicago. I wouldn't be "racing," either.

 

[gruecd]

Almost 80° outside, and I'm heading out for a run.

 

[The_Man]

Almost 80° outside, and I'm heading out for a run.

83° here - figures it finally warms up on the one day of the week I run after work. Knew it had to happen sometime -- all these runs in beautiful mid-50s temps aren't normal for Baltimore.

 

[Sand]

Almost 80° outside, and I'm heading out for a run.

83° here - figures it finally warms up on the one day of the week I run after work. Knew it had to happen sometime -- all these runs in beautiful mid-50s temps aren't normal for Baltimore.

My day today - wanted to get my last pool swim in. Pool closed due to impending weather. Ugh. Went and rode a spin bike for an hour since I was there. Then wanted to get an easy 4 mile run in. Electricity in the whole city went out 8 minutes in.Just not my day.

 

[wraith5]

Looks like I'm not the only one who took the morning off today... but I'd hate to see this thing slide to page 3.

any races this weekend?

 

[Sand]

Looks like I'm not the only one who took the morning off today... but I'd hate to see this thing slide to page 3. any races this weekend?

Nervous as all hell just thinking about it.

 

[Sand]

I am way too lazy to read 340 pages to figure out if this guy ever ran the race. Anyone wanna help me out?

Who?

 

[tri-man 47]

I might be able to be persuaded to head to WI in October. The problem is that it will be one week after my HIM. The good news is, that if I'm able to do it, it means the HIM didn't kill me!

It's less than two weeks after Chicago. I wouldn't be "racing," either.

...says the guy who raced the GB marathon a month after Boston. I'd love to do the Fall 50 again, but it does come very soon after other big races for a few of you. Maybe better to wait until the gang is all fresher?SAND - I can't wait to hear how your swim goes! Hard to fathom a swim of that length. Pace yourself!

---

Couple of very good one hour bike workouts the last two days and a good 7 mile run today - warm-up, then 6 miles of continual one mile loops, increasing the speed each quarter mile of the loop with the final one being below 5K pace (and working to land lightly on the balls of my feet and get a full rotation).

 

[wraith5]

I am way too lazy to read 340 pages to figure out if this guy ever ran the race. Anyone wanna help me out?

Who?

He's talking about GStrot, who started the thread. IIRC, he did run the 10k.

 

[wraith5]

Looks like I'm not the only one who took the morning off today... but I'd hate to see this thing slide to page 3.

any races this weekend?

Nervous as all hell just thinking about it.

Are you doing the 5k run, too? Cause if you are, then that would be a tough race.

Seriously good luck!! You're probably the one guy I know who could do well in an event like that.

 

[gruecd]

I'd love to do the Fall 50 again, but it does come very soon after other big races for a few of you. Maybe better to wait until the gang is all fresher?

Or we could just do it for fun and focus more on the .Sorry for the sporadic posts lately. Gonna be keeping the running slow and easy for the next few weeks until I start my official Chicago training on June 7. I'll be jumping in with both feet, too; my first scheduled workout is a 9-mile run with 4 @ tempo. If I'm training for a sub-3 marathon, then the slow end of tempo pace is 6:30.

Hoping to finish this week with 25-30 miles, then 35-40 miles next week and 40-45 miles the week after that.

Daughtry concert for me tonight. Hope you all have a great weekend. It's supposed to be hot as hell here this weekend (pushing 90 degrees on Sunday), so if it's the same by you, remember to stay hydrated!

Sand - Don't suck.

P.S. Pac-Man has its 30th anniversary tomorrow? I'm old.

 

[gruecd]

I'd love to do the Fall 50 again, but it does come very soon after other big races for a few of you. Maybe better to wait until the gang is all fresher?

Or we could just do it for fun and focus more on the .

By the way, I'm serious about this. We can have up to 5 people, and if we register before June 30, it's only $65/person. Let's see....1. Me2. tri-man ??3. liquors ??4. wraith ??5. keggers ??

 

[Sand]

Sand - Don't suck.

Well, sucking in salt water would suck, so it really isn't in my game plan.I appreciate the kind words, though.

 

[The_Man]

I'd love to do the Fall 50 again, but it does come very soon after other big races for a few of you. Maybe better to wait until the gang is all fresher?

Or we could just do it for fun and focus more on the .

By the way, I'm serious about this. We can have up to 5 people, and if we register before June 30, it's only $65/person. Let's see....1. Me2. tri-man ??3. liquors ??4. wraith ??5. keggers ??

Doesn't work for me, but I am definitely interested by the idea of a FBG destination marathon in 2011. Vegas? Philly? Vermont? I'm heading out of the office a couple of hours early today - wife and daughter are out of town at a wedding shower, so my 12-year-old son and I have a big weekend planned: Iron Man 2, trip to Guitar Center for him to try out new guitars and/or amps (he's been saving money all year), and I think he's going to bike along while I do an 11-mile long run on the rail-trail near us which I've never run before. Good luck, Sand! Everyone else, don't let the heat get you down. Have a great weekend!

 

[wraith5]

After having lunch with my boss, I decided to get off my can and went to the pool (good thing I didn't take off earlier).

8x 200 and after that my tank was pretty much empty.

I told tri-man on Monday that I recognize I need to get over the total distance/"speed" (relative term) for my swimming. I feel like everything I do should be targeted at sub-2:00/100, and I have to do at least 1600yds to feel like I did anything. I think I need to zero in on some drills that will help improve my form and worry a lot more about that (which, of course, will result in better / faster swimming).

 

[gruecd]

Doesn't work for me, but I am definitely interested by the idea of a FBG destination marathon in 2011. Vegas? Philly? Vermont?

Not gonna happen for me, unless by "destination" you mean Boston in the spring or else Twin Cities/Milwaukee/Fox Cities in the fall.

 

[tri-man 47]

Doesn't work for me, but I am definitely interested by the idea of a FBG destination marathon in 2011. Vegas? Philly? Vermont?

What if we targeted a Ragnar Relay run? If we're going to get a group together, let's make it a big group and do one of these races (they're, like, 24 hour events). They have a late October race in Vegas, and an early November race in Tennessee. Those might be the most accessible for folks. Gruecd does this event in Wisc/Minn, so he's familiar with it. Late 2011 or even 2012?

 

[wraith5]

I love the idea of a FBG destination race, but I know it will be difficult for folks to pull off (myself included - my wife barely tolerates this habit as it is). It would just be very cool to do and a whole lot of fun.

Is the Houston race you guys are talking about the one in January?

I am thinking I'm going to do a spring marathon next year - possibly the Wisconsin Marathon in Kenosha or Green Bay. A fall one as well, but right now I'm thinking Chicago (not to get ahead of myself too much, but looking for flat & fast).

Lots of season to go before most of that gets decided - I haven't even done my first race yet this year!)

I'm heading downtown for the Blackhawks game - have a good weekend everyone and SWIM LIKE A FISH, SAND!!