Ran a 10k in June (5 Viewers)

[2Young2BBald]

I think I am in a funk. Can't figure out if it is a lack of something to shoot for after training for the HIM (even though I have sprints left in Aug/Sept plus the dirt relay) or if it is being up in the air about the hand injury or both. I am sitting here watching the Tiger game and am constantly bothered by the fact that I didn't train today. Is there some kind of post big event hangover I need to know about? You'd think I'd like the break, but it is driving me As for the hand, it is more sore since I have taken the time off the Doc recommended. I have to head out of town for a few days and am going to get back to swimming on Friday (I can't wait until I see the hand surgeon on 8/5 to get back in the pool). I am also going to do a real training day on Saturday with, I think, a simulated sprint bike/run brick. It'll be weird knocking out the workout so quick. Last time I was at the park I am planning on training at I did a brick of 44 miles ridden, 7 ran. 12 or so rode, 3 to 4 mile ran is going to be a bit

So stand your lazy butt up between innings and do some squats! Build the legs up for the hilly DWD course (which I was reviewing today for a bit :can'twait.

I thought I got all that flats, oh, wait, wrong race. I am geeked about DWD too. How are you healing up?

 

[Ned]

Going forward, no matter what race I run I need to say 1 simple word over and over until the gun..........

PACE

Good lord I'm a knucklehead. If someone put a gun to my head I still think I wouldn't be able to pace myself at the beginning. I went out way too fast today and I paid for it dearly on the 2nd/3rd miles. The majority of the hills are on the 2nd/3rd mile where we basically do the same loop twice. So you hit the same 2 major hills twice, for 4 total climbs. Add in a relatively small climb leading to the downhill finish. After the 4th climb I cramped up really bad in the right side of my ribs in the diaphragm area. I shamefully admit it hurt so much I considered walking.

I still managed to better my time by 19 seconds compared to a few weeks ago (25:42). I still think I would've had a much better time had I tempered the first mile at around 7:55ish instead of the 7:29 I ran. My splits are embarassing, but I hopefully will learn from posting it for the world to see.

1 - 7:29

2 - 8:34

3 - 9:18 ooooooooooooooooof

 

[Sand]

1 - 7:292 - 8:343 - 9:18 ooooooooooooooooof

Huh. Never done that. Nope. Not me.

 

[bentley]

In Lexington for a conference this week, and I've done a lot of two of my main loves in life - drinking bourbon and running. I've gone five miles through the UK campus each of the last two days.

I've also been reading Born to Run, which is pretty inspirational, and not yet the 200 page screed against the shoe industry that I was expecting (although the author has definitley been making subtle hints about it throughout what I've read). Can't decide if I'm proud or ashamed that I'm familiar with the stories of many of the runners that he talks about in the book (Scott Jurek, Dean Karnazes, Deena Kastor, etc.).

 

[SFBayDuck]

In Lexington for a conference this week, and I've done a lot of two of my main loves in life - drinking bourbon and running. I've gone five miles through the UK campus each of the last two days.

I've also been reading Born to Run, which is pretty inspirational, and not yet the 200 page screed against the shoe industry that I was expecting (although the author has definitley been making subtle hints about it throughout what I've read). Can't decide if I'm proud or ashamed that I'm familiar with the stories of many of the runners that he talks about in the book (Scott Jurek, Dean Karnazes, Deena Kastor, etc.).

Just re-read that book a few weeks ago, still one of my favorites. There's a podcast out of England called Marathon Talk, and over the last month or so they've had both Jurek and Barefoot Ted as interview subjects. The Monkey (Ted) is exactly as you'd expect, totally rambles off on tangents on almost every question he's asked! Jurek was profiled in Runner's World a couple of months ago (before setting the American 24-hour record at 165+ miles back in May), but it was the first time I've actually heard him talk, pretty interesting guy. Friend of mine (my PT) has gotten to know Ann Trason (La Bruja) a bit over the past few months, she's not exactly enamored with how she's portrayed in the book, apparently. Still haven't had a chance to meet Jenn Shelton yet (great pic of her with Jurek and ultrarunner Ian Torrance in a race a few years ago), but I'll make that happen eventually (in a perfectly non-creepy, un-stalker like way, I assure you!

 

[Darrinll40]

1 - 7:292 - 8:343 - 9:18 ooooooooooooooooof

Huh. Never done that. Nope. Not me.

Been there done that, have the t-shirt. But no matter how much I try to slow down the first mile it is almost always the same. The only reason my second and third miles got faster was that I got into better shape every race I ran. The only time I ever had negative splits was in training. In a race I feel all those other racers are mocking my slowness, so I go as fast as I can to keep up.

 

[FUBAR]

Today however, was my best run of the summer. First it was only 71 and low humidity. I was scheduled for 10 with 5 at half mary or 15K pace. For me that just means run as best you can so that you are pushing your self for the last 5 miles. And, I did it. I ran the first five miles between 8:00 and 8:30, then the last 5 miles between 7:00 and 7:30. I have to look at the official data, but I was getting some pretty good splits coming back home. Just good to know that I can still push myself a bit and not struggle with it. My breathing was just easier and I felt better without all the humidity. heck, I did not even sweat all that much.

sounds like a good plan. I may have to steal this.

 

[FUBAR]

:sigh:

There he is!

i lurk and dream of re-joining the running thread but not until i am running again. one day soon.

Every run begins with one step. Just do it.

i tell myself this every.single.day.

Put your run gear on and go for a walk a few days, you'll probably find yourself running soon.

 

[gruecd]

:sigh:

There he is!

i lurk and dream of re-joining the running thread but not until i am running again. one day soon.

Every run begins with one step. Just do it.

i tell myself this every.single.day. :(

Seriously, Furley? Stop acting like a little #####, and just get one there and do it already. One foot in front of the other. What's stopping you?? And please spare me the "I don't have time" excuse. I guarantee I can find 30 minutes in your schedule.Sorry for the tough love, bro, but I can't have this pansy-### #### from a fellow Wisconsinite.....

 

[Ned]

1 - 7:292 - 8:343 - 9:18 ooooooooooooooooof

Huh. Never done that. Nope. Not me.

Been there done that, have the t-shirt. But no matter how much I try to slow down the first mile it is almost always the same. The only reason my second and third miles got faster was that I got into better shape every race I ran. The only time I ever had negative splits was in training. In a race I feel all those other racers are mocking my slowness, so I go as fast as I can to keep up. :(

I'm such a noob. When I saw the 1st mile split I thought 'uh oh this is gonna hurt'. By the time I hit that 3rd climb, I felt like I ran into a brick wall. I'm going to chalk it up to re-learning this sport all over again.

 

[IvanKaramazov]

1 - 7:292 - 8:343 - 9:18 ooooooooooooooooof

Huh. Never done that. Nope. Not me.

Been there done that, have the t-shirt. But no matter how much I try to slow down the first mile it is almost always the same. The only reason my second and third miles got faster was that I got into better shape every race I ran. The only time I ever had negative splits was in training. In a race I feel all those other racers are mocking my slowness, so I go as fast as I can to keep up. :(

I'm such a noob. When I saw the 1st mile split I thought 'uh oh this is gonna hurt'. By the time I hit that 3rd climb, I felt like I ran into a brick wall. I'm going to chalk it up to re-learning this sport all over again.

Don't sweat it. Races like this make for good experience. Just learn from it and move on.

 

[pmbrown_22]

Wraith - with the HRM, have you tried calling customer service? They may be able to help you out a bit to make sure it is dead and all that. I am thinking that there has to be a reset button or something on it. I will try and check mine out if I think about it tonight.

Fubar - That method for me worked out pretty well. I will add that I did try to hit 7:00 a mile during that stretch so I did atleast start out with a goal in mind, but the route I take has some slow inclines that go about a half mile so they tend to slow me down a bit. I do love catching up on the downhills though.

The Man- Personally, if you are hitting your 7:40's now, then I would stick with it and go for it. In the long run this will make you faster. You may not hit your BQ numbers, but it will make you stronger in the long run. As for your long run paces, you should be doing those at around 9:00 or so. You don't want to run those too fast or it defeats the purpose. Remember the goal is to stay on your feet for a longer time to simulate being on your feet long during the race. It is a mental trick and very hard to train yourself for. I am just now doing it this round after 5 or 6 training cycles. Mostly, this round I am doing it because of the heat, but it is good though.

-------------------

My Update: Well, it's back. The humidity. I am thankful that I did get one day off from it, but it was back with a vengance this morning. I got up at 4AM and went out and did 14 in this crap, but I got the miles done. I had started out with the goal of doing 8:00 minute miles, but after 2 realized that was not going to happen. I ended up doing 9:00 on the dot so not too bad considering the conditions. At mile 7 I was soaked to the bone so by the time I finished I was one wet puppy.

Positives though are that I get to sleep in tomorrow. All the way to 4:45 so I may be a bit refreshed. Also we have rain moving in and it is supposed to cool off this weekend. I am hoping so.

Have a good day guys.

 

[The_Man]

2Y2BB - hang in there. I think there's no question that a post-race funk can be tough to break, especially combined with your accident.

Ned - We've all been there. Your first two miles averaged just about 8:00. If you had run them both at that pace, instead of +/- 30 seconds, I bet your last mile would have been a lot faster.

PMB - That's a really great effort. When the weather breaks for good, you are going to be so strong. And thanks for the advice. As you said, I'll keep shooting for 7:40 for as long as I can. I'm really looking forward to this weekend's 12-mile long run -- I want to give that a really strong effort (though slow - hoping for a pace somewhere in the 9:00 to 9:10 range).

As part of focusing this week's training on the long run, I churned out a fairly lackadasical 6 miles this a.m. at 8:37 pace with a 139 HR. Just tried to maintain a steady, easy effort and conserve myself for the weekend.

 

[gruecd]

Grue, sounds like you made the right call on cutting back. It sucks when little things - you know, like your job and your life - interfere with running, but you are doing the right thing.

That's not it at all. I can make time for the running; it's a big enough priority for me that I find time to do it. It's just that my body doesn't seem to like the higher mileage. As one of my friends pointed out, it's probably better to start with a plan that is below what you're capable of, and add to it when you're feeling good, than doing the opposite. I'll probably end up doing 55-60 miles most weeks.Didn't get to bed until 10:30 last night, so no repeat of yesterday's early-morning run. I needed to catch up on some sleep!! I'll do an easy 6 recovery miles after work tonight.

PMB - Way to HTFU this morning. I've had "squishy shoes" after almost every single run the past few months.

wraith & tri-man - See you guys on Saturday.

I'm probably gonna be offline from now until Sunday night, so I'll catch everybody then. Ciao!

 

[tri-man 47]

1 - 7:292 - 8:343 - 9:18 ooooooooooooooooof

Huh. Never done that. Nope. Not me.

You're 'in' before I can point out that he Sanded the start of the race! Live and learn, Ned! 2Young - my feet are fine, but my right calf is still a little bit sore/tight. The dilemma, now, is knowing when I can run on it again without risk of reinjuring it. Anyone have good thoughts on that? I'm not even thinking about running this week (second week since I re-tweeked it) or probably even next week. I know I risk losing some level of fitness as we head toward the DWD relay. But the key is to be healthy for that - I need to be able to run (at whatever speed). It's technical trails, so pure speed won't matter as much. What I've been doing is hitting the strength work hard - heavy loads of squats, lunges, and my Iron Gym pull-ups ...negate the loss of fitness with more strength for the hilly course. I did get a couple nice 20 minute swims in at the hotel during the conference.

 

[Ned]

I'm always my own worst critic. I'm taking the positives out of it and moving on....

I didn't quit when I got that wicked cramp. It hurt so much I googled it last night. I guess it was a nasty 'stitch'.

My speed is slowly coming back.

After that fiasco I still bettered my time by 19 seconds.

 

[FUBAR]

Fubar - That method for me worked out pretty well. I will add that I did try to hit 7:00 a mile during that stretch so I did atleast start out with a goal in mind, but the route I take has some slow inclines that go about a half mile so they tend to slow me down a bit. I do love catching up on the downhills though.

the "problem" around here is aside from a track, there are no routes that don't have inclines and declines. I'm slower by about 2-4 mph bike and 30-60 seconds per mile running than I was at our old place but I believe I'm becoming a stronger biker and runner because of it.

 

[BassNBrew]

Nashbar has 20% off and free shipping on all orders $75+.

Thinking about pulling the trigger on a new TT helmet.

 

[2Young2BBald]

Fubar - That method for me worked out pretty well. I will add that I did try to hit 7:00 a mile during that stretch so I did atleast start out with a goal in mind, but the route I take has some slow inclines that go about a half mile so they tend to slow me down a bit. I do love catching up on the downhills though.

the "problem" around here is aside from a track, there are no routes that don't have inclines and declines. I'm slower by about 2-4 mph bike and 30-60 seconds per mile running than I was at our old place but I believe I'm becoming a stronger biker and runner because of it.

I think this is a good problem to have. I did all my training this spring on hilly courses, as this is what the parks around here have to offer. Doing so, I surprised myself at how fast I got on the bike and how much stamina I had on the run when I raced on flat land.

 

[Dexter]

Sooooo are the Aevero Tri gear any good? Combo #1.

http://www.aevero.com

 

[2Young2BBald]

Sooooo are the Aevero Tri gear any good? Combo #1.

http://www.aevero.com

Never got the free top. I think I got a free hat with the first pair I bought and don't recall what I got for the second. Great tri shorts for the price!

 

[pigskinliquors]

Hey All! I got a hard 6.3 miler in today. I forgot how flippin' hilly it is here! It helps that it was a bit humid today as well. I'm looking forward to cooler weather, but will likely pay for it when I return if it does. Here's to hoping it's hot/humid

Benson:FYI, from my sister's house, I'm looking right at the backside of the "M" as I type this!!

 

[wraith5]

Anyone have a good recommendation for clip-on aero bars?

Profile Design T1+ or T2+, depending on what you like.

I realized last night that installing aero bars will most likely eliminate my ability to use my 2nd set of brakes, which I'm not willing to do. I talked with Bob the Bikefitter guy, who I'm meeting with on Friday morning, and his shop sells the Profile Design stuff, so we're going to talk about it when he does my fitting. I can't tell you how excited I am about this fitting. He had a cancellation for tomorrow and I came " " this close to switching, but I've got too much to get done tomorrow and a meeting with my boss in the afternoon. On Friday I'll be able to go for a ride afterwards to see if there is a significant difference before/after.

 

[Darrinll40]

No run tonight, I was taking Triman's advice during a slow work time and tried some lunges and butt kicks. I must have been a little too enthusiastic while doing them. Right now my legs, quads I think, are aching a bit. I ham planning to get in my midweek run tomorrow after work.

 

[Ned]

I went out for a 4mi run today to try and force myself to take it easy and learn to pace myself. I was able to go out on a comfortable pace and really felt that 'settled in feeling' for the first time in a long time. It was pretty hot/humid so I decided to scale it back and not press it. Being able to scale it back and take it easy felt like a win for me. Granted it was pretty easy to convince myself to slow it down with the blazing heat, but I'll take it. I was still pretty tired at the end, but feel good about it overall.

 

[benson_will_lead_the_way]

Hey All! I got a hard 6.3 miler in today. I forgot how flippin' hilly it is here! It helps that it was a bit humid today as well. I'm looking forward to cooler weather, but will likely pay for it when I return if it does. Here's to hoping it's hot/humid Benson:FYI, from my sister's house, I'm looking right at the backside of the "M" as I type this!!

Haha....that's crazy. I might be heading out downtown tonite....it's ladies nite and I might be escorting this one girl. You should make an appearance.

 

[Darrinll40]

I bought the Gavin Acele, though I found a seller that doesn't charge tax or standard shipping. And it came with a free helmet.

Thanks for all the advice

On the drive to work this morning I started stressing about the bike. Not about buying it, but putting it together and making it work. Will my local shop know that it was me that called for bike prices and put it together wrong? Sometimes it sucks to be paranoid.

I eBayed and assembled a bike for my daughter after I was sure she was in to the whole tri thing for the long haul. I assembled it and was darn proud of myself that I used all the parts and it seemed to work fine. In September she competed in a Sprint tri relay doing the bike leg and bragged afterwards about how she went over 26 MPH on a downhill. I had this immediate sickened feeling hearing this. While I was proud as heck, I realized I was way out of my element assembling a bike and could have put her in jeopardy, and took it to a LBS that following Monday. They were more than happy to take my money and charged me for a tune and did have to adjust it a bit. Don't stress taking the bike to the shop if needed. To find a shop in your area, I'd go here. Just start a thread asking for a LBS in your area and explain what you are looking for (tell your bike story). As I recall, there is a great shop of Daytona Beach. I had a rec from BeginnerTriathlete when we were down there a while ago when I was thinking about renting a road bike. I never got there and cannot recall the name.

They are shipping the bike tomorrow. I decided that I am going to put it together when it comes in, then take it to a bike shop so they can do everything right.

 

[tri-man 47]

No run tonight, I was taking Triman's advice during a slow work time and tried some lunges and butt kicks. I must have been a little too enthusiastic while doing them. Right now my legs, quads I think, are aching a bit. I ham planning to get in my midweek run tomorrow after work.

Using muscles harder than they're used to being pushed. :beneficial:

 

[Darrinll40]

No run tonight, I was taking Triman's advice during a slow work time and tried some lunges and butt kicks. I must have been a little too enthusiastic while doing them. Right now my legs, quads I think, are aching a bit. I am planning to get in my midweek run tomorrow after work.

Using muscles harder than they're used to being pushed. :beneficial:

Yea yea, I know. Live and learn just like everything else.

 

[mr. furley]

:sigh:

There he is!

i lurk and dream of re-joining the running thread but not until i am running again. one day soon.

... except I run my mouth too. main problem, it makes all my new fat jiggle.

"NEW" fat?

 

[mr. furley]

Seriously, Furley? Stop acting like a little #####, and just get one there and do it already. One foot in front of the other. What's stopping you?? And please spare me the "I don't have time" excuse. I guarantee I can find 30 minutes in your schedule.Sorry for the tough love, bro, but I can't have this pansy-### #### from a fellow Wisconsinite.....

more of this sometimes ol furley needs a punch in the pumpkin to get moving.

 

[FUBAR]

Fubar - That method for me worked out pretty well. I will add that I did try to hit 7:00 a mile during that stretch so I did atleast start out with a goal in mind, but the route I take has some slow inclines that go about a half mile so they tend to slow me down a bit. I do love catching up on the downhills though.

the "problem" around here is aside from a track, there are no routes that don't have inclines and declines. I'm slower by about 2-4 mph bike and 30-60 seconds per mile running than I was at our old place but I believe I'm becoming a stronger biker and runner because of it.

I think this is a good problem to have. I did all my training this spring on hilly courses, as this is what the parks around here have to offer. Doing so, I surprised myself at how fast I got on the bike and how much stamina I had on the run when I raced on flat land.

I agree, it's just kind of funny. I used to make sure I went and did hills a couple times a week and whenever I could I'd turn around and do a decent hill a 2nd time for the training, but I always had a mile or two of flat land before hitting any real incline. Now, I step out my door and it's on! No need to go out and do hills when you're always doing hills, right?

 

[Sand]

Hey All! I got a hard 6.3 miler in today. I forgot how flippin' hilly it is here! It helps that it was a bit humid today as well. I'm looking forward to cooler weather, but will likely pay for it when I return if it does. Here's to hoping it's hot/humid Benson:FYI, from my sister's house, I'm looking right at the backside of the "M" as I type this!!

Haha....that's crazy. I might be heading out downtown tonite....it's ladies nite and I might be escorting this one girl. You should make an appearance.

Take the minivan.

 

[pigskinliquors]

Hey All! I got a hard 6.3 miler in today. I forgot how flippin' hilly it is here! It helps that it was a bit humid today as well. I'm looking forward to cooler weather, but will likely pay for it when I return if it does. Here's to hoping it's hot/humid Benson:FYI, from my sister's house, I'm looking right at the backside of the "M" as I type this!!

Haha....that's crazy. I might be heading out downtown tonite....it's ladies nite and I might be escorting this one girl. You should make an appearance.

Take the minivan.

I am borrowing my ex's mini-van for this trip had a big family dinner tonight and just caught the message. Tomorrow nite I might be able to sneak away?!

 

[pmbrown_22]

Quick update for me. I did my 5 mile recovery run today. No watch, and a few extra walk breaks. I have not been taking my watch out with me on the recovery runs because it does not matter what speed I am doing these in. I make sure I go extra slow and with the walk breaks it takes me a good time to get through the miles. I usually feel pretty good for the day after when I do them.

 

[The_Man]

PSL: you're going to have to start a new thread. "The Mini-Van Chronicles" or something. Speaking of which, are you doing the Bourbon Chase? Coz I think I might be a little skeered to share a van with you at this point.

PMB: Really smart approach on the recovery run. I might need to think about doing that. When I'm wearing a watch, I start finding it impossible not to think about my pace.

Today, for the second week in a row, I treated the Thursday 3-miler kind of like a tempo run. Higdon doesn't call for it, but since Friday is always a rest day, I kind of enjoy pushing the pace a little for such a short distance.

Last week's mile times: 7:53, 7:28, 6:54. 150 HR, 7:25 average

Today's mile times: 7:57, 7:40, 6:54. 149 HR, 7:30 average

Heading to the beach tomorrow, with an easy 6 on Saturday, and then the 12-mile Long Run on Sunday that I really want to run well. Not sure if I'll be posting from the beach, so have a great weekend everyone.

 

[BassNBrew]

If anyone needs a TT helmet, I'll have a used LG med w/ visor that I'll part with for $50.

 

[wraith5]

3 easy miles on the schedule ahead of the RnR on Sunday, but I can never bring myself to do that. Instead I did 4.25 at approximately my best-case race pace (8:30 first "warm-up mile," 8's the rest of the way). It was more challenging that it probably should have been.

My 1/2 PR is 1:47:52, which I don't thing is totally out of reach. If I run 13.34 miles like I did at last years RnR, it will make it more challenging, but if the weather isn't too bad and I'm feeling good, I should be at least in the ballpark - last year I ran 1:55:13 and I should definitely be able to beat that (famous last words...)

 

[The_Man]

3 easy miles on the schedule ahead of the RnR on Sunday, but I can never bring myself to do that. Instead I did 4.25 at approximately my best-case race pace (8:30 first "warm-up mile," 8's the rest of the way). It was more challenging that it probably should have been.

My 1/2 PR is 1:47:52, which I don't thing is totally out of reach. If I run 13.34 miles like I did at last years RnR, it will make it more challenging, but if the weather isn't too bad and I'm feeling good, I should be at least in the ballpark - last year I ran 1:55:13 and I should definitely be able to beat that (famous last words...)

Good luck If the weather is decent, you don't start out too fast, and you save that extra quarter-mile by running some tangents, I'm banking on you breaking 1:45:00.

Have a great race!

 

[IvanKaramazov]

Quick update for me. I did my 5 mile recovery run today. No watch, and a few extra walk breaks. I have not been taking my watch out with me on the recovery runs because it does not matter what speed I am doing these in. I make sure I go extra slow and with the walk breaks it takes me a good time to get through the miles. I usually feel pretty good for the day after when I do them.

Good idea. Leaving your watch/Garmin at home when you're out for what's supposed to be an easy recovery run is a solid move. I'm exactly like a slower version of The_Man in that no matter how many times I tell myself to go easy, after a mile or two that plan always goes out the window and I feel obliged to pick it up to my normal 5-mile speed. Taking walk breaks is something I might consider on these runs too, since it forces you to ignore pace anyway.wraith -- Good luck with RnR. I'm looking forward to reading some good race reports that don't use the word "transition."

_____________________________________________________

19 miles in the books this morning. This was my second or third long run in a row that was just easy as pie at ~9:30/mile (for a 9:09 goal pace). I like how Higdon's intermediate program gets you up to the point where if somebody told you that you absolutely had to run 26.2 miles next week, you could, and you've still got another two months to train before the actual race. Next week is a relative rest week.

One thing I'm finding is that even though my mile splits look nice and consistent, my pace is actually all over the place during the last quarter or so of these runs. When I look at my mile splits from mile 15 on, they read like 9:28, 9:35, 9:30, 9:23, 9:31 or whatever, where it looks like I'm running something fairly consistent, but every time I glance at my Garmin while I'm running, I see something wildly different. I take a peek, and I'm at 9:30. Okay, perfect. A few minutes later I look again and I'm at 8:45. Whoops, too fast. A couple minutes later and now I'm at 10:15 -- WTF? So now I speed up a little and I'm back to 9:15 or something. By the time the mile rolls over -- thanks, AutoLap! -- I clock a 9:30 mile but at a highly inconsistent pace. I'm not finding that it's a struggle to maintain my long pace, just that I'm having a hard time finding that gear and staying in it without constantly having to check the Garmin. I just chalk this up to being tired and losing my internal pace monitor. Since I'll be running with a pace group on race day, it hopefully won't be an issue.

My new favorite piece of advice from this thread: ice baths. My legs didn't hurt that bad after this run, but they were stiff and a little sore, and I had the house to myself so I figured why not? After 15 minutes of soaking in a tub of ice water, I was amazed and how great they felt. I'm sure 600 mg of ibuprofen had something to do with that too, but I'm definintely adding ice baths to my long run recovery routine from here on out.

 

[wraith5]

Quick update for me. I did my 5 mile recovery run today. No watch, and a few extra walk breaks. I have not been taking my watch out with me on the recovery runs because it does not matter what speed I am doing these in. I make sure I go extra slow and with the walk breaks it takes me a good time to get through the miles. I usually feel pretty good for the day after when I do them.

Good idea. Leaving your watch/Garmin at home when you're out for what's supposed to be an easy recovery run is a solid move. I'm exactly like a slower version of The_Man in that no matter how many times I tell myself to go easy, after a mile or two that plan always goes out the window and I feel obliged to pick it up to my normal 5-mile speed. Taking walk breaks is something I might consider on these runs too, since it forces you to ignore pace anyway.wraith -- Good luck with RnR. I'm looking forward to reading some good race reports that don't use the word "transition."

_____________________________________________________

19 miles in the books this morning. This was my second or third long run in a row that was just easy as pie at ~9:30/mile (for a 9:09 goal pace). I like how Higdon's intermediate program gets you up to the point where if somebody told you that you absolutely had to run 26.2 miles next week, you could, and you've still got another two months to train before the actual race. Next week is a relative rest week.

One thing I'm finding is that even though my mile splits look nice and consistent, my pace is actually all over the place during the last quarter or so of these runs. When I look at my mile splits from mile 15 on, they read like 9:28, 9:35, 9:30, 9:23, 9:31 or whatever, where it looks like I'm running something fairly consistent, but every time I glance at my Garmin while I'm running, I see something wildly different. I take a peek, and I'm at 9:30. Okay, perfect. A few minutes later I look again and I'm at 8:45. Whoops, too fast. A couple minutes later and now I'm at 10:15 -- WTF? So now I speed up a little and I'm back to 9:15 or something. By the time the mile rolls over -- thanks, AutoLap! -- I clock a 9:30 mile but at a highly inconsistent pace. I'm not finding that it's a struggle to maintain my long pace, just that I'm having a hard time finding that gear and staying in it without constantly having to check the Garmin. I just chalk this up to being tired and losing my internal pace monitor. Since I'll be running with a pace group on race day, it hopefully won't be an issue.

My new favorite piece of advice from this thread: ice baths. My legs didn't hurt that bad after this run, but they were stiff and a little sore, and I had the house to myself so I figured why not? After 15 minutes of soaking in a tub of ice water, I was amazed and how great they felt. I'm sure 600 mg of ibuprofen had something to do with that too, but I'm definintely adding ice baths to my long run recovery routine from here on out.

You ran 19 miles on a Thursday?!? When you're looking at your Garmin, are you looking at the "current pace" data? It sounds like you are - and I advise to stay away from it except in very specific circumstances. The reason I say that is because I found the same thing you are describing: my pace seemed to be all over the map. I was constantly trying to make adjustments and it messed me up. But I think part of that is the Garmin synching with the satellites more than it is your actual pace. Now, I just use "Lap Pace" because it smooths out the data and I know OVERALL if I'm too fast or too slow.

And at "transition." I may have to figure a way to keep that in my race report somewhere...

 

[BassNBrew]

Quick update for me. I did my 5 mile recovery run today. No watch, and a few extra walk breaks. I have not been taking my watch out with me on the recovery runs because it does not matter what speed I am doing these in. I make sure I go extra slow and with the walk breaks it takes me a good time to get through the miles. I usually feel pretty good for the day after when I do them.

Good idea. Leaving your watch/Garmin at home when you're out for what's supposed to be an easy recovery run is a solid move. I'm exactly like a slower version of The_Man in that no matter how many times I tell myself to go easy, after a mile or two that plan always goes out the window and I feel obliged to pick it up to my normal 5-mile speed. Taking walk breaks is something I might consider on these runs too, since it forces you to ignore pace anyway.wraith -- Good luck with RnR. I'm looking forward to reading some good race reports that don't use the word "transition."

_____________________________________________________

19 miles in the books this morning. This was my second or third long run in a row that was just easy as pie at ~9:30/mile (for a 9:09 goal pace). I like how Higdon's intermediate program gets you up to the point where if somebody told you that you absolutely had to run 26.2 miles next week, you could, and you've still got another two months to train before the actual race. Next week is a relative rest week.

One thing I'm finding is that even though my mile splits look nice and consistent, my pace is actually all over the place during the last quarter or so of these runs. When I look at my mile splits from mile 15 on, they read like 9:28, 9:35, 9:30, 9:23, 9:31 or whatever, where it looks like I'm running something fairly consistent, but every time I glance at my Garmin while I'm running, I see something wildly different. I take a peek, and I'm at 9:30. Okay, perfect. A few minutes later I look again and I'm at 8:45. Whoops, too fast. A couple minutes later and now I'm at 10:15 -- WTF? So now I speed up a little and I'm back to 9:15 or something. By the time the mile rolls over -- thanks, AutoLap! -- I clock a 9:30 mile but at a highly inconsistent pace. I'm not finding that it's a struggle to maintain my long pace, just that I'm having a hard time finding that gear and staying in it without constantly having to check the Garmin. I just chalk this up to being tired and losing my internal pace monitor. Since I'll be running with a pace group on race day, it hopefully won't be an issue.

My new favorite piece of advice from this thread: ice baths. My legs didn't hurt that bad after this run, but they were stiff and a little sore, and I had the house to myself so I figured why not? After 15 minutes of soaking in a tub of ice water, I was amazed and how great they felt. I'm sure 600 mg of ibuprofen had something to do with that too, but I'm definintely adding ice baths to my long run recovery routine from here on out.

You ran 19 miles on a Thursday?!? When you're looking at your Garmin, are you looking at the "current pace" data? It sounds like you are - and I advise to stay away from it except in very specific circumstances. The reason I say that is because I found the same thing you are describing: my pace seemed to be all over the map. I was constantly trying to make adjustments and it messed me up. But I think part of that is the Garmin synching with the satellites more than it is your actual pace. Now, I just use "Lap Pace" because it smooths out the data and I know OVERALL if I'm too fast or too slow.

And at "transition." I may have to figure a way to keep that in my race report somewhere...

My Sunuto translates the data the same way. First of all GPS isn't that accurate due to transitioning between the various satelittes. Secondly, if it was that accurate you'd be measuring the pace of your wrist or arm transitioning forward and back, not your body. Congrats on your transitioning into the long run phase of your training plan Ivan. As the weather transitions from summer to fall it should translate into a great marathon for you.

 

[Darrinll40]

Because the place I bought the bike from has a warehouse in St. Augustine, I received the bike two days after purchase using free ground shipping. I put it together as far as I felt competent, front wheel, handlebar. and seat. The rest is for the bike shop.

The seat looks really small.

Picture

I am taking it to the shop tomorrow, and while there I will purchased bags and tools.

I am planning to get a seat bag, bento box, and a spare tube.

Whenever it is ready to ride the first one should be loads of fun. I have never used and integrated shifter before. I read a tutorial on it but actual application will be weird.

 

[2Young2BBald]

And at "transition." I may have to figure a way to keep that in my race report somewhere...

You do transition from city streets to bike path in the home stretch, feel free to use this in my absence! You and Gruecd have a great time! That is an awesome race and my wife & I wish we were back there again!!

 

[pmbrown_22]

Crazy run for me this morning guys. First it was 64 out this morning no humidity so I was able to keep a pretty good pace up. No data as my wife unplugged my Garmin last night and the battery did not charge so I was winging it. I set out to do 11 this morning and everything was going really good until about mile 4 and then I realized that I was getting some pressure built up in my stomach and knew that eventually I would have to go. I walked just a bit and everthing was pretty good. Battled this off and on and then thought I was in the clear. You guys can guess where this is going, but with 2.5 miles to go, it hit me again and there was no walking this one off. I had to stop and go and I mean right now. I was looking for anyplace and I was "near" a grocery store, but could not make it that far. I finally stopped behind a neighborhood entrance sign behind a big pine tree. So I ducked behind it and left a BNB special. I look up and I am not but 25 feet from the porch of a house. I was so ashamed and embarassed, but I felt great. So lighter and fresher, I booked it out from the tree and did the remaining 2.5 a little faster because I just wanted to get home so I could hide. This was the first time I ever had to do that and I think it is funny now, but man I know Karma is going to catch up with me at some point.

I hope some of you can get a good laugh in to start your day.

Have a great weekend everyone and good luck to the Chicago racers. 7 tomorrow for me and 21 on Sunday.

 

[IvanKaramazov]

When you're looking at your Garmin, are you looking at the "current pace" data? It sounds like you are - and I advise to stay away from it except in very specific circumstances. The reason I say that is because I found the same thing you are describing: my pace seemed to be all over the map. I was constantly trying to make adjustments and it messed me up. But I think part of that is the Garmin synching with the satellites more than it is your actual pace. Now, I just use "Lap Pace" because it smooths out the data and I know OVERALL if I'm too fast or too slow.

And at "transition." I may have to figure a way to keep that in my race report somewhere...

My Sunuto translates the data the same way. First of all GPS isn't that accurate due to transitioning between the various satelittes. Secondly, if it was that accurate you'd be measuring the pace of your wrist or arm transitioning forward and back, not your body. Congrats on your transitioning into the long run phase of your training plan Ivan. As the weather transitions from summer to fall it should translate into a great marathon for you.

This makes sense. Thanks.

 

[Third]

Just started reading "Run Faster: From the 5K to the Marathon (How to Be Your Own Best Coach)" by Brad Hudson. I did some digging around on this book beforehand and really liked the reviews and the reception the book has received.

I'm about 50 pages in and so far there is some really great stuff in the book. Hudson coaches elites in Eugene, Oregon, and teaches "adaptive training." I'll update as I get more into the book.

ETA:

He has 11 general hallmarks of his training philosophy, one of which is hill training. He recommends at least 1 hill workout per week, but they are a little different than what I've read before. He advises finding the steepest hill you can find, and run all out for 8-12 seconds. Rest and repeat. The reps are really short.

 

[tri-man 47]

I'm about 50 pages in and so far there is some really great stuff in the book. Hudson coaches elites in Eugene, Oregon, and teaches "adaptive training." I'll update as I get more into the book.ETA:He has 11 general hallmarks of his training philosophy, one of which is hill training. He recommends at least 1 hill workout per week, but they are a little different than what I've read before. He advises finding the steepest hill you can find, and run all out for 8-12 seconds. Rest and repeat. The reps are really short.

!!pmb - BnB special, indeed. I can just picture some little old lady inside the house, having her morning coffee, watching you take care of business. "Someone's crapping behind the sign again, George!"2Young (and M) ...sorry we won't be seeing you guys again this weekend! Great memories of last year's first get-together, though!!!Solid 45 minute swim for me today as I continue to heal up (and then transition to run training). The swim included 3 x 200 at 3:40 55/lap). Pretty odd that after quite a layoff (post-races, and with the injuries) I've still got some good speed. The lesson is most likely that rest is as important as the heavy training.

 

[Ned]

Crazy run for me this morning guys. First it was 64 out this morning no humidity so I was able to keep a pretty good pace up. No data as my wife unplugged my Garmin last night and the battery did not charge so I was winging it. I set out to do 11 this morning and everything was going really good until about mile 4 and then I realized that I was getting some pressure built up in my stomach and knew that eventually I would have to go. I walked just a bit and everthing was pretty good. Battled this off and on and then thought I was in the clear. You guys can guess where this is going, but with 2.5 miles to go, it hit me again and there was no walking this one off. I had to stop and go and I mean right now. I was looking for anyplace and I was "near" a grocery store, but could not make it that far. I finally stopped behind a neighborhood entrance sign behind a big pine tree. So I ducked behind it and left a BNB special. I look up and I am not but 25 feet from the porch of a house. I was so ashamed and embarassed, but I felt great. So lighter and fresher, I booked it out from the tree and did the remaining 2.5 a little faster because I just wanted to get home so I could hide. This was the first time I ever had to do that and I think it is funny now, but man I know Karma is going to catch up with me at some point.

I hope some of you can get a good laugh in to start your day.

Have a great weekend everyone and good luck to the Chicago racers. 7 tomorrow for me and 21 on Sunday.

Great stuff!!

 

[Darrinll40]

I got the bike assembled by professionals today. Then I took it out for a short 5.76 mile ride. The guy at the LBS said it was a cheap starter bike, but I gotta say, it is a sweet ride. It took me about a mile to get used to the integrated shifting, after that I was just cruising. I am going to try a 6 mile run again tomorrow so I wanted to take this ride fairly easy so as not to hurt myself. I only averaged 13.9 mph, but that is 2.5 mph faster than any ride I did on my hybrid. My fastest speed was 28 mph down th e same hill that the hybrid hit 25.

Overall I am very happy with it. All I need to do is replace that damn hard seat. But I am going to go back and find the one linked for grue. I am looking forward to nice long rides when the weather cools off.

Good luck in your races this weekend, I will be here on and off looking for posts.

Ok, I looked back about 15 pages and could not find the link one of you posted for the bike seat. If you could repost it I, and my ###, would be grateful.