Ran a 10k in June (3 Viewers)

[gruecd]

To that end, I'm one of two finalists for a job I really want -- it would be closer to home, less hours, and would probably let me do the 18/55. Hoping to hear today!

Good luck!! And congrats on the mileage PRs!!!

 

[mr. furley]

oh i'm stretching alright

i think what did me in is that the plan doubled my total run time from Friday last week to Monday this week.

oofthat's today

 

[BassNBrew]

I put 29:19 as my 5k time. I am looking to do a tempo run tomorrow. I set my Garmin to alert me if I fall below a pace of 9:55 or above 10:21. I got those numbers from Mcmillan site.

Also I am assuming if I follow the Mcmillan pacing that I will get faster with time. As I get faster I put in new times and get different paces, correct?

Here is how I did today:mile 1 9:59

mile 2 10:07

mile 3 10:22

mile 4 10:42

mile 5 10:45

mile 6 11:06

mile 7 12:32 This last mile was quite a bit of a cool down walk. This was not a full mile either (.88 mile)

Total 6.88 miles, avg pace 10:58, max HR 177, avg HR 164

Mile one I was having a hard time staying above 9:55 as time went on I had a hard time staying under 10:21. I guess that is the point of the training? As I do this more I should get better/faster, correct?

Just looking for some confirmation on the bolded.Sunday is traditionally my day off. I went out early for some dove hunting. I got blanked. I certainly had opportunity but I am just a bad shot.

Got my first opening day 15 bird limit ever. Absolutely unfire with the scatter gun. Probably converted at a 75% clip, although some took multiple shots. Lost two birds in the soy bean jungle. 4 of us hunted for a total of 29 birds. They didn't want theirs so my freezer is nicely stocked!!! Capped the day off with smoked BBQ and a case of beer.

 

[BassNBrew]

Quick question regarding the bike: my tires are balding almost as much as I am. Is it a real problem to ride on bald tires? I never would with the car but the bike seems different. Is there an easy way to tell when you've worn the tires down too much before they wear through?

Let's break this down. You won't drive a car with a bald tire where if something goes bad you have 3 remaining tires plus airbags and a ton of steel around you but you'll ride a questionable bike tire where a failure on a descent leaves nothing but 1mm of spandex between you and the road at 30 mph???If the tires have developed a significant flat spot where they were rounded I'd start shopping. I generally get 2000 mi (more on the front) and probably push it a tad to far.

 

[BassNBrew]

To that end, I'm one of two finalists for a job I really want -- it would be closer to home, less hours, and would probably let me do the 18/55. Hoping to hear today!

Good luck!! And congrats on the mileage PRs!!!

Ditto that.

 

[pigskinliquors]

Has anyone run a 50k? How much worse/harder is it than "just" a marathon?

Considering entering CVille 50K at the end of the month.

I haven't run one, but I know a lot of people who have, and from what I'm told, it really isn't that much harder.

A 50k is not necessarily more difficult than a marathon, it is just a different beast. Running in solitude, in nature, on rough terrain is much different than running with the masses, on asphalt with a crowd watching. Additionally, nutrition/hydration stops are much further apart. Training is similar mileage wise, but you'll need to include quite a few miles on trails, and likely much more on hills. I LOVED my first 50k and know it won't be my last. I might pull a Tri-Man and quit marathons once I'm able to finish both Boston and NY, but fully expect to continue to do ultras for quite some time. BnB: I was supposed to go hunting today, but we are getting boatloads of rain = not today

_____________________________

My update:

Tried to get my swim in yesterday, but my heart was racing after the first 500 = I only went 100, 500, 500, 500, 100 (middle 500 was supposed to be a 1200). I then had a dentist appt. this morning and found out that my blood pressure was 40+ higher than it typically is. I've felt like my heart has been "off" for a little while, and have already called my Dr. for an appt. I have been under quite a bit of stress with my divorce being (hopefully) finalized next Monday. I'm sure it is only stress related, but will feel better hearing it from a Dr. instead of the little guy in my head that really wants to just run/bike/swim.

 

[IvanKaramazov]

Capped the day off with smoked BBQ and a case of beer.

You must have been pretty hung over the next morning.

 

[BassNBrew]

Capped the day off with smoked BBQ and a case of beer.

You must have been pretty hung over the next morning.

Actually I wasn't I guess the 12 dozen waters before tapping the keg and spreading it out over 10 hours helped.

 

[The_Man]

To that end, I'm one of two finalists for a job I really want -- it would be closer to home, less hours, and would probably let me do the 18/55. Hoping to hear today!

Good luck!! And congrats on the mileage PRs!!!

Ditto that.

Thanks. The guy heading the search just emailed me to say the boss hasn't made a decision yet, but that he wants search guy to collect the references from both finalists. So I sent mine in -- they're great and I only hope he calls them.A couple of thoughts. On the good side, maybe he's collecting only my references for a final check, but he doesn't want to tell me that. On the bad side, maybe it still really is a coinflip and the boss hasn't made up his mind yet. I just can't think what else I could have done to make myself a better candidate, so if they're not sold on me yet, maybe they're just not buying what I'm selling.Also, they asked for the contact info for my current supervisor, with the caveat they wouldn't be contacted unless/until an offer is made. I gave it, telling them that they couldn't call until I gave them the news first, but it still makes me nervous. What's the deal with that? Just to make sure that I really work where I say I work and I didn't make this all up?Anyway, I'm totally on pins and needles, freaking out.We now return you to your regularly scheduled programming.

 

[Sand]

Quick question regarding the bike: my tires are balding almost as much as I am. Is it a real problem to ride on bald tires? I never would with the car but the bike seems different. Is there an easy way to tell when you've worn the tires down too much before they wear through?

Let's break this down. You won't drive a car with a bald tire where if something goes bad you have 3 remaining tires plus airbags and a ton of steel around you but you'll ride a questionable bike tire where a failure on a descent leaves nothing but 1mm of spandex between you and the road at 30 mph???If the tires have developed a significant flat spot where they were rounded I'd start shopping. I generally get 2000 mi (more on the front) and probably push it a tad to far.

I assume these are road bike tires.1. Slicks hold the road better than anything else, so bald is beautiful here.2. What do you mean by "bald"? If it just means some wear, that isn't a big deal. If you are talking seeing the casing come through it is time to replace.3. My retired tires squared off rather than rounded off - the middle wore down preferentially. Once it got to a point that it affected handling I chucked 'em. If you do lock the brakes up and put a significant wear spot in them that may require you chuck them, too.

 

[wraith5]

To that end, I'm one of two finalists for a job I really want -- it would be closer to home, less hours, and would probably let me do the 18/55. Hoping to hear today!

Good luck!! And congrats on the mileage PRs!!!

Ditto that.

Thanks. The guy heading the search just emailed me to say the boss hasn't made a decision yet, but that he wants search guy to collect the references from both finalists. So I sent mine in -- they're great and I only hope he calls them.A couple of thoughts. On the good side, maybe he's collecting only my references for a final check, but he doesn't want to tell me that. On the bad side, maybe it still really is a coinflip and the boss hasn't made up his mind yet. I just can't think what else I could have done to make myself a better candidate, so if they're not sold on me yet, maybe they're just not buying what I'm selling.Also, they asked for the contact info for my current supervisor, with the caveat they wouldn't be contacted unless/until an offer is made. I gave it, telling them that they couldn't call until I gave them the news first, but it still makes me nervous. What's the deal with that? Just to make sure that I really work where I say I work and I didn't make this all up?Anyway, I'm totally on pins and needles, freaking out.We now return you to your regularly scheduled programming.

Is this through a search agency? If so, they are probably getting your current supervisor's name in case (s)he has a sudden vacancy soon. They already know the type of candidate who would be a good fit! Regardless, good luck!! And great job on your 17!!

 

[FUBAR]

Quick question regarding the bike: my tires are balding almost as much as I am. Is it a real problem to ride on bald tires? I never would with the car but the bike seems different. Is there an easy way to tell when you've worn the tires down too much before they wear through?

Let's break this down. You won't drive a car with a bald tire where if something goes bad you have 3 remaining tires plus airbags and a ton of steel around you but you'll ride a questionable bike tire where a failure on a descent leaves nothing but 1mm of spandex between you and the road at 30 mph???If the tires have developed a significant flat spot where they were rounded I'd start shopping. I generally get 2000 mi (more on the front) and probably push it a tad to far.

I'm not talking about flat spots here, I'm talking about the tread being worn to baldness, but not wearing through. If my car tire blows, I'm going to take out more than just myself. If my bike tire were to happen to pop, if I even crash, I get road burn, probably a little bloody, but my family isn't in it with me and I'm not going 80mph.

I assume these are road bike tires.1. Slicks hold the road better than anything else, so bald is beautiful here.2. What do you mean by "bald"? If it just means some wear, that isn't a big deal. If you are talking seeing the casing come through it is time to replace.3. My retired tires squared off rather than rounded off - the middle wore down preferentially. Once it got to a point that it affected handling I chucked 'em. If you do lock the brakes up and put a significant wear spot in them that may require you chuck them, too.

Yes, road bike tires. No casing, pretty much just wear. I guess that answers the question though, I'm probably good for a while. The only "concern" I have is when turning, I don't have the same grip as I used to, or maybe that's just in my head. I don't usually lock the brakes. Thanks!

 

[Sand]

Quick question regarding the bike: my tires are balding almost as much as I am. Is it a real problem to ride on bald tires? I never would with the car but the bike seems different. Is there an easy way to tell when you've worn the tires down too much before they wear through?

Let's break this down. You won't drive a car with a bald tire where if something goes bad you have 3 remaining tires plus airbags and a ton of steel around you but you'll ride a questionable bike tire where a failure on a descent leaves nothing but 1mm of spandex between you and the road at 30 mph???If the tires have developed a significant flat spot where they were rounded I'd start shopping. I generally get 2000 mi (more on the front) and probably push it a tad to far.

I'm not talking about flat spots here, I'm talking about the tread being worn to baldness, but not wearing through. If my car tire blows, I'm going to take out more than just myself. If my bike tire were to happen to pop, if I even crash, I get road burn, probably a little bloody, but my family isn't in it with me and I'm not going 80mph.

I assume these are road bike tires.1. Slicks hold the road better than anything else, so bald is beautiful here.2. What do you mean by "bald"? If it just means some wear, that isn't a big deal. If you are talking seeing the casing come through it is time to replace.3. My retired tires squared off rather than rounded off - the middle wore down preferentially. Once it got to a point that it affected handling I chucked 'em. If you do lock the brakes up and put a significant wear spot in them that may require you chuck them, too.

Yes, road bike tires. No casing, pretty much just wear. I guess that answers the question though, I'm probably good for a while. The only "concern" I have is when turning, I don't have the same grip as I used to, or maybe that's just in my head. I don't usually lock the brakes. Thanks!

Tires are good for longer than you think. As they wear you'll notice that they will square off. Once that gets too bad you'll have to replace. Then again they are softer than you think - it might take only one bad braking incident to torch a pair of tires. I assume you had some tires with a bit of a pattern on them and now the pattern is gone? Not a worry - like I said before slicks actually have the best grip on the road's surface.One thing that can kill tires as well are nicks from rocks. You can patch them with superglue, but once they get numerous, you get a big one, or you get one in the sidewall it is again time to look at something new.

 

[Ned]

Took the family to Hershey, PA for a long weekend and just got back. Great place for little kids

This week is the start of Week 2 of the Higdon program. I did my usual 3 today and have a 30min Tempo on the schedule for tomorrow. I'm curious to see how my body reacts to the slow increase in mileage. Depending on what I get in for tomorrow's 30min run, I should be hitting about 19 miles this week. +2 from last week.

Any tips on running these Tempo runs? Higdon leaves the door pretty wide open on this, which bothers me since I have no self control when it comes to pace...

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

 

[gruecd]

Any tips on running these Tempo runs? Higdon leaves the door pretty wide open on this, which bothers me since I have no self control when it comes to pace...

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Yeah, that's weird. Pfitz is much more clear on that, i.e. "LT 10 mile with 5 @ 15K to HMP." Everyone I know does their tempo runs in a more structured fashion like this. His sounds like more of a fartlek workout.Anyway.....crazy wind gusts here today, so I took to the gym for my VO2max workout. Knocked out 6 miles total with 5 x ~0.4 miles at 6:00 pace with 90-second recovery jogs. I was sweating like a pig on the treadmill, but otherwise it didn't feel horribly difficult. Still, glad to have it done.

Hope you all have a good night.

 

[Mad Cow]

My marathon is this coming Saturday - hoping to hit around 3:44 which is my PR, but from 8 years ago. I have run 2 others in the 3:51 and 3:55 range. I am about 15 lbs lighter than previously, so hopefully that will help. Running almost no miles this week on the taper - 3, 4 then 2.

 

[mr. furley]

oh i'm stretching alright

i think what did me in is that the plan doubled my total run time from Friday last week to Monday this week.

oofthat's today

massive head cold + 40+ mph winds + "hard drizzle" but i.did.not.BONK.RAAAAAAAAAWR!

 

[prosopis]

Any tips on running these Tempo runs? Higdon leaves the door pretty wide open on this, which bothers me since I have no self control when it comes to pace...

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Yeah, that's weird. Pfitz is much more clear on that, i.e. "LT 10 mile with 5 @ 15K to HMP." Everyone I know does their tempo runs in a more structured fashion like this. His sounds like more of a fartlek workout.Anyway.....crazy wind gusts here today, so I took to the gym for my VO2max workout. Knocked out 6 miles total with 5 x ~0.4 miles at 6:00 pace with 90-second recovery jogs. I was sweating like a pig on the treadmill, but otherwise it didn't feel horribly difficult. Still, glad to have it done.

Hope you all have a good night.

I am with Ned. I dont get it either. What does "LT 10 mile with 5 @ 15K to HMP." mean? That is like reading russian to me. I will say I am getting frustrated with all of the terminology. I have been reading quite a bit at runners world and it is not helping me much. It is either to vague or I have no idea what they are talking about. The above is a good example of WTF????????

 

[prosopis]

Took the family to Hershey, PA for a long weekend and just got back. Great place for little kids

This week is the start of Week 2 of the Higdon program. I did my usual 3 today and have a 30min Tempo on the schedule for tomorrow. I'm curious to see how my body reacts to the slow increase in mileage. Depending on what I get in for tomorrow's 30min run, I should be hitting about 19 miles this week. +2 from last week.

Any tips on running these Tempo runs? Higdon leaves the door pretty wide open on this, which bothers me since I have no self control when it comes to pace...

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

I got this at runners world. I think this is vague as well. I guess it means start slow, run fast,end slow?A tempo run: is a run at around your 10K race pace (or about 80-85% of your heart rate or so). Traditionally tempo runs were 20 minutes or so in length, but they vary. It's often described as being "comfortably hard" -- it's a challenging, but managable pace. You want to finish a tempo feeling challenged, but not exhausted. Most tempo runs consist of ten to fifteen minutes of easy running, then the tempo part, then ten to fifteen minutes to cool down. Tempo runs build speed and teach your body to run at a certain pace.

Related to tempo runs are cruise intervals. Like tempo runs, these runs are designed to help you learn to deal with the accumulation of lactate; they are sometimes called lactate threshold runs. Don't worry too much about what that means right now. Cruise intervals are usually 3 to 15 minutes in length, with 1 minute or so of recovery for each five minutes of run time.

 

[prosopis]

Any tips on running these Tempo runs? Higdon leaves the door pretty wide open on this, which bothers me since I have no self control when it comes to pace...

Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, build to 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.

Yeah, that's weird. Pfitz is much more clear on that, i.e. "LT 10 mile with 5 @ 15K to HMP." Everyone I know does their tempo runs in a more structured fashion like this. His sounds like more of a fartlek workout.Anyway.....crazy wind gusts here today, so I took to the gym for my VO2max workout. Knocked out 6 miles total with 5 x ~0.4 miles at 6:00 pace with 90-second recovery jogs. I was sweating like a pig on the treadmill, but otherwise it didn't feel horribly difficult. Still, glad to have it done.

Hope you all have a good night.

I am with Ned. I dont get it either. What does "LT 10 mile with 5 @ 15K to HMP." mean? That is like reading russian to me. I will say I am getting frustrated with all of the terminology. I have been reading quite a bit at runners world and it is not helping me much. It is either to vague or I have no idea what they are talking about. The above is a good example of WTF????????

I think I got the translation: LT 10 mile with 5 @ 15K to HMP = run 10 miles with 5 miles at 15k to half marathon pace. I would guess the 5 is sandwhiched between 2.5 miles at the beginning and the end. As far as what the 15k to half marathon pace is I think I would get that from Mcmillan tool.So for me I would run 5 miles @ 10:07 with the first/last 2.5 mile at a slower pace. Gruecd is this correct? If it is correct what would my pace for the first/last 2.5 miles be?

I came up with the 10:07 pace using my 5k time 29:19 and the Mcmillan tool.

 

[gruecd]

I think I got the translation: LT 10 mile with 5 @ 15K to HMP = run 10 miles with 5 miles at 15k to half marathon pace. I would guess the 5 is sandwhiched between 2.5 miles at the beginning and the end. As far as what the 15k to half marathon pace is I think I would get that from Mcmillan tool.So for me I would run 5 miles @ 10:07 with the first/last 2.5 mile at a slower pace. Gruecd is this correct? If it is correct what would my pace for the first/last 2.5 miles be?I came up with the 10:07 pace using my 5k time 29:19 and the Mcmillan tool.

Exactly. And yes, I usually run a warm-up, then the tempo miles, and finally a cool-down. Those first and last miles can be done at whatever pace is comfortable. The tempo miles are the important part.The one thing I'll disagree about is the point about tempo runs being "comfortably hard." IMHO, there's nothing "comfortable" about them. As far as I'm concerned, the toughest workout in Pfitz's entire schedule is the "dreaded" 11 miles with 7 tempo. Scares the hell out of me every time.

 

[Sand]

My marathon is this coming Saturday - hoping to hit around 3:44 which is my PR, but from 8 years ago. I have run 2 others in the 3:51 and 3:55 range. I am about 15 lbs lighter than previously, so hopefully that will help. Running almost no miles this week on the taper - 3, 4 then 2.

Good luck! And the 15 lbs off certainly does help, to the tune of about 2 seconds/mile/lb. lost. That ends up being the metabolic cost of lugging around that extra weight.

 

[prosopis]

I think I got the translation: LT 10 mile with 5 @ 15K to HMP = run 10 miles with 5 miles at 15k to half marathon pace. I would guess the 5 is sandwhiched between 2.5 miles at the beginning and the end. As far as what the 15k to half marathon pace is I think I would get that from Mcmillan tool.So for me I would run 5 miles @ 10:07 with the first/last 2.5 mile at a slower pace. Gruecd is this correct? If it is correct what would my pace for the first/last 2.5 miles be?I came up with the 10:07 pace using my 5k time 29:19 and the Mcmillan tool.

Exactly. And yes, I usually run a warm-up, then the tempo miles, and finally a cool-down. Those first and last miles can be done at whatever pace is comfortable. The tempo miles are the important part.The one thing I'll disagree about is the point about tempo runs being "comfortably hard." IMHO, there's nothing "comfortable" about them. As far as I'm concerned, the toughest workout in Pfitz's entire schedule is the "dreaded" 11 miles with 7 tempo. Scares the hell out of me every time.

Excellent!!!!! I am glad I got it. If my tempo 5 miles is 10:07 what would you suggest the warm up and cool down be?

 

[wraith5]

Anyway.....crazy wind gusts here today, so I took to the gym for my VO2max workout. Knocked out 6 miles total with 5 x ~0.4 miles at 6:00 pace with 90-second recovery jogs. I was sweating like a pig on the treadmill, but otherwise it didn't feel horribly difficult. Still, glad to have it done.Hope you all have a good night.

I braved the wind gusts late this afternoon to get my speedwork done - 3x 1 mile at a 7:02 target w/400 RI. Most of the first repeat was directly into the wind, but I was able to manage a 7:04. The second repeat wasn't so great - 7:42, mostly because the first 1/2 was directly into the wind again and I just couldn't maintain any speed. Last repeat was 7:14, with the wind at my back. Ugh.

 

[FUBAR]

Has anyone run a 50k? How much worse/harder is it than "just" a marathon?

Considering entering CVille 50K at the end of the month.

I haven't run one, but I know a lot of people who have, and from what I'm told, it really isn't that much harder.

A 50k is not necessarily more difficult than a marathon, it is just a different beast. Running in solitude, in nature, on rough terrain is much different than running with the masses, on asphalt with a crowd watching. Additionally, nutrition/hydration stops are much further apart. Training is similar mileage wise, but you'll need to include quite a few miles on trails, and likely much more on hills. I LOVED my first 50k and know it won't be my last. I might pull a Tri-Man and quit marathons once I'm able to finish both Boston and NY, but fully expect to continue to do ultras for quite some time.

I'm going to have to wait until next year or another one to do this, turns out that weekend is bad - I'm coaching soccer and we have family in town. Probably not a great idea to run it right now anyway as my longest run recently has been 15. Still, I want to do this race, so it gives me a goal for next year if we're anywhere near here.

 

[IvanKaramazov]

My marathon is this coming Saturday - hoping to hit around 3:44 which is my PR, but from 8 years ago. I have run 2 others in the 3:51 and 3:55 range. I am about 15 lbs lighter than previously, so hopefully that will help. Running almost no miles this week on the taper - 3, 4 then 2.

Good luck, MC.

 

[prosopis]

Anyway.....crazy wind gusts here today, so I took to the gym for my VO2max workout. Knocked out 6 miles total with 5 x ~0.4 miles at 6:00 pace with 90-second recovery jogs. I was sweating like a pig on the treadmill, but otherwise it didn't feel horribly difficult. Still, glad to have it done.

Hope you all have a good night.

I braved the wind gusts late this afternoon to get my speedwork done - 3x 1 mile at a 7:02 target w/400 RI. Most of the first repeat was directly into the wind, but I was able to manage a 7:04. The second repeat wasn't so great - 7:42, mostly because the first 1/2 was directly into the wind again and I just couldn't maintain any speed. Last repeat was 7:14, with the wind at my back. Ugh.

what does w/400 RI mean? I assume it is a rest period. Does it refer to distance/speed or both? If it is distance which I think it is, what speed were you doing the rest at?

 

[gruecd]

what does w/400 RI mean? I assume it is a rest period. Does it refer to distance/speed or both? If it is distance which I think it is, what speed were you doing the rest at?

Those would be 400-meter rest intervals. Speed doesn't matter much, but Pfitz does recommend that rest intervals be 50-90% of the time it takes you to complete the speed intervals. For example, I did my repeats yesterday at 6:00 pace, so about 2:24/repeat. As such, my rest intervals should be 50-90% of that, or somewhere between 1:12 and 2:10. The pace didn't feel horribly difficult yesterday, so I kept the rest intervals on the short end of the recommended range (1:30).Make sense?

 

[prosopis]

what does w/400 RI mean? I assume it is a rest period. Does it refer to distance/speed or both? If it is distance which I think it is, what speed were you doing the rest at?

Those would be 400-meter rest intervals. Speed doesn't matter much, but Pfitz does recommend that rest intervals be 50-90% of the time it takes you to complete the speed intervals. For example, I did my repeats yesterday at 6:00 pace, so about 2:24/repeat. As such, my rest intervals should be 50-90% of that, or somewhere between 1:12 and 2:10. The pace didn't feel horribly difficult yesterday, so I kept the rest intervals on the short end of the recommended range (1:30).Make sense?

Yes that makes sense. Speed doesn't matter? Could you walk the rest periods? Is this similar to fartleks only more time controlled?

 

[pmbrown_22]

I was out and did 10 last night with 6 x 1000m intervals in the middle. This was a tough workout last night as it was still humid out. Humidity did not break until early this morning for us. There was lightning off in the distance the whole time, but nothing close. Pretty cool run. I think for the most part my intervals were all done around the 4:25 mark, but I was unable to check them last night. It was the first time that I really paid attention to the times and it made it go a little better.

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

Ned - I have done that plan before and I took a little different approach for my tempo runs. I took it as an opportunity to stretch the lungs out a bit and push myself for the "tempo" part of the run. I tried to run as even as I could while pushing myself to a pretty fast pace. It took a bit of practice, but I made sure that I went at a pace that was pretty good while one that I could hold the entire time of the tempo. Maybe this is right or maybe it is wrong, but it did push me and I feel helped me out a ton going forward. Helped me pace and learn to push myself a bit.

 

[Workhorse]

Did an 8 mile aerobic run last night at 8:30 pace but I had to sprint into a secluded wooded area to *ahem* "evacuate" about 3 miles in. Brutal.

 

[gruecd]

what does w/400 RI mean? I assume it is a rest period. Does it refer to distance/speed or both? If it is distance which I think it is, what speed were you doing the rest at?

Those would be 400-meter rest intervals. Speed doesn't matter much, but Pfitz does recommend that rest intervals be 50-90% of the time it takes you to complete the speed intervals. For example, I did my repeats yesterday at 6:00 pace, so about 2:24/repeat. As such, my rest intervals should be 50-90% of that, or somewhere between 1:12 and 2:10. The pace didn't feel horribly difficult yesterday, so I kept the rest intervals on the short end of the recommended range (1:30).Make sense?

Yes that makes sense. Speed doesn't matter? Could you walk the rest periods? Is this similar to fartleks only more time controlled?

Yeah, I suppose you could walk them, but I'd recommend keeping the duration within the recommended range.

 

[The_Man]

For me, one of the main reasons to do the Higdon marathon plan is that it doesn't call for any speed work. I know I'll need to eventually embrace some if I really want to improve my times, but for now I am just as happy not to have to worry about it. That being said, I'll probably do tomorrow's 5-miler as kind of a tempo run - 2 miles to warm up, a mile at marathon pace, a mile faster than MP, and the final mile at 5k pace. Of my 44 miles this week, those 2 will probably be the only ones I run faster than Marathon pace.

Knocked out 8 miles before the sun was up this a.m. Went well, but with 38 miles in the last 5 days, my legs are definitely feeling it right now. No injury (so far!), just general tiredness.

Still waiting on the job thing. If neither of my references are contacted today, I will officially be bummed out. My projected timeline in that scenario would be: other candidate's references contacted and job offer extended today, offer accepted tomorrow, phone call to me on Friday with the bad news.

 

[wraith5]

what does w/400 RI mean? I assume it is a rest period. Does it refer to distance/speed or both? If it is distance which I think it is, what speed were you doing the rest at?

Those would be 400-meter rest intervals. Speed doesn't matter much, but Pfitz does recommend that rest intervals be 50-90% of the time it takes you to complete the speed intervals. For example, I did my repeats yesterday at 6:00 pace, so about 2:24/repeat. As such, my rest intervals should be 50-90% of that, or somewhere between 1:12 and 2:10. The pace didn't feel horribly difficult yesterday, so I kept the rest intervals on the short end of the recommended range (1:30).Make sense?

Yes that makes sense. Speed doesn't matter? Could you walk the rest periods? Is this similar to fartleks only more time controlled?

Yeah, I suppose you could walk them, but I'd recommend keeping the duration within the recommended range.

I've been walking most of my rest intervals lately, though I do try to jog them out for the most part (or do 1/2 walk and 1/2 jog). I feel a little bit like I'm cheating when I walk a lot of the RI's, but considering that I still struggle with the paces I'm not losing any sleep over it.

 

[BassNBrew]

Got some relatively good news back today. Blood and urine work came back normal except my liver numbers were slightly elevated. Something like 10-40 being normal and mine were 45. Next up is a CAT scan.

 

[BassNBrew]

Went out for a 5k run last night and my 12 yo son want to come. 27'40" for the first time he's gone that distance. He said I was holding him back That's OK, I'll dust him on the bike.

 

[The_Man]

Got some relatively good news back today. Blood and urine work came back normal except my liver numbers were slightly elevated. Something like 10-40 being normal and mine were 45. Next up is a CAT scan.

This sounds like much better than relatively good news. Keep us posted.

 

[BassNBrew]

Got some relatively good news back today. Blood and urine work came back normal except my liver numbers were slightly elevated. Something like 10-40 being normal and mine were 45. Next up is a CAT scan.

This sounds like much better than relatively good news. Keep us posted.

My best guess is Celiac Disease. Symptons include cramping, bloating, excessive foul smelling gas, brusing, weight loss, massive appetite, elevated liver count, milk/soy intolerence. Gluten is the issue.

 

[Ned]

Got some relatively good news back today. Blood and urine work came back normal except my liver numbers were slightly elevated. Something like 10-40 being normal and mine were 45. Next up is a CAT scan.

:X This sounds like much better than relatively good news. Keep us posted.

My best guess is Celiac Disease. Symptons include cramping, bloating, excessive foul smelling gas, brusing, weight loss, massive appetite, elevated liver count, milk/soy intolerence. Gluten is the issue.

Best of luck. Hopefully, whatever it is, you caught it nice and early. :fingerscrossed:

 

[Ned]

After a bit of reading between the posts here (thanks to all that added their comments) and reading a few articles, I drafted up a 30min tempo run and went for it. Was it 'right'?

I wanted to at least stick to Higdon's 30 minutes, so I set up the pace ranges in the Garmin to guide me through this. I'm sure I'll tweak this a ton as I feel my way through this... Garmin - This thing helped me so much. There's no way I would've been able to stick to these paces without it.

3 minutes @ Jog (10-10:59)

10.5 minutes @ Run (7:45-8:30)

3 minutes @ Jog (10-10:59)

10.5 minutes @ Run (7:45-8:30)

3 minutes @ Jog (10-10:59)

Here's how I did:

Time  Plan	  Act.  Act.Goal  Pace	  Pace  Mileage+----+---------+-----+-------+03:00|10-10:59 |10:37|0.28+----+---------+-----+-------+10:30}7:45-8:30|07:45|1.35+----+---------+-----+-------+03:00|10-10:59 |10:31|0.28+----+---------+-----+-------+10:30|7:45-8:30|07:53|1.33+----+---------+-----+-------+03:00|10-10:59 |10:05|0.30+----+---------+-----+-------+

Overall I'm pretty darn happy with this. I was pretty gassed at the end of the 2nd 10:30 clip, but I wasn't totally dead. I know towards the end of the 2nd 10:30 I kept thinking "OK, you can beep now......... OK BEEP!............ BEEP &amp^*$%#$@)"

 

[Sand]

Got some relatively good news back today. Blood and urine work came back normal except my liver numbers were slightly elevated. Something like 10-40 being normal and mine were 45. Next up is a CAT scan.

This sounds like much better than relatively good news. Keep us posted.

My best guess is Celiac Disease. Symptons include cramping, bloating, excessive foul smelling gas, brusing, weight loss, massive appetite, elevated liver count, milk/soy intolerence. Gluten is the issue.

I don't know anything about Celiac, but it certainly sounds better than some other things. I hope the news keeps getting better----I was supposed to to a bike/swim today, but my calf is quite sore, so swim only it is today. I have a 1500m swim this weekend, so I bit the bullet and did 2000 with a 1500yd TT. Started off with a 100 and 200 (in the drag suit) in 1:11 and 2:39. Good start. Managed the full 1500 in 21:22 - splits 7:02, 7:08, and 7:12. 1:25/100 for 1500 ain't too bad. With my race suit this is probably a ~20 minute swim. Last workout tomorrow is my typical fast swim. Looking to set a new 500 pr. For that I need a 6:13 - that's gonna be tough.

 

[prosopis]

After a bit of reading between the posts here (thanks to all that added their comments) and reading a few articles, I drafted up a 30min tempo run and went for it. Was it 'right'? I wanted to at least stick to Higdon's 30 minutes, so I set up the pace ranges in the Garmin to guide me through this. I'm sure I'll tweak this a ton as I feel my way through this... Garmin - This thing helped me so much. There's no way I would've been able to stick to these paces without it.3 minutes @ Jog (10-10:59)10.5 minutes @ Run (7:45-8:30)3 minutes @ Jog (10-10:59)10.5 minutes @ Run (7:45-8:30)3 minutes @ Jog (10-10:59)Here's how I did:

Time  Plan	  Act.  Act.Goal  Pace	  Pace  Mileage+----+---------+-----+-------+03:00|10-10:59 |10:37|0.28+----+---------+-----+-------+10:30}7:45-8:30|07:45|1.35+----+---------+-----+-------+03:00|10-10:59 |10:31|0.28+----+---------+-----+-------+10:30|7:45-8:30|07:53|1.33+----+---------+-----+-------+03:00|10-10:59 |10:05|0.30+----+---------+-----+-------+

Overall I'm pretty darn happy with this. I was pretty gassed at the end of the 2nd 10:30 clip, but I wasn't totally dead. I know towards the end of the 2nd 10:30 I kept thinking "OK, you can beep now......... OK BEEP!............ BEEP &amp^*$%#$@)"

Nice

 

[prosopis]

In case I dont show it or say it enough. I want to send a big thank you to all the help I receive in here. I would have to say that my favorite thing about running is how nice everyone is. It is a true blessing to be able to come in here and get advice/help from such good runners. I know I will miss a name if I start listing so I wont do that. I just wanted to say thanks to everyone here.

 

[Mario Kart]

Ran 2.5 miles this morning after a one day break. I started fast, too fast, by running the first mile in 10:00 flat and the second mile was in 10:40. The final half mile was just about 5:30 which was surprising to me because it felt much slower but also during running that half mile it felt like I at least had a stride... thus a not slow pace overall.

One thing I keep noticing and have no idea how to improve it is for some reason I am stepping heavily on my front foot. Don't know if its the shoes or what but I need to perform more of a glide, in my mind, and not keep stepping so roughly. Any ideas on that one?

 

[FUBAR]

Ran 2.5 miles this morning after a one day break. I started fast, too fast, by running the first mile in 10:00 flat and the second mile was in 10:40. The final half mile was just about 5:30 which was surprising to me because it felt much slower but also during running that half mile it felt like I at least had a stride... thus a not slow pace overall.One thing I keep noticing and have no idea how to improve it is for some reason I am stepping heavily on my front foot. Don't know if its the shoes or what but I need to perform more of a glide, in my mind, and not keep stepping so roughly. Any ideas on that one?

try running barefoot. for just 1/4 mile, see how your foot feels. my guess is your stride will correct itself for that distance, but don't go further the first time. otherwise, I think it's just a matter of taking it slow and thinking about it for a mile each time you run. of course, I only presume you mean you're stepping down too hard on the ball of your foot, as I don't know which is your front foot. another presumption is you're not a dog.

 

[IvanKaramazov]

Got some relatively good news back today. Blood and urine work came back normal except my liver numbers were slightly elevated. Something like 10-40 being normal and mine were 45. Next up is a CAT scan.

Awesome news. I hope everything comes up clean on the CAT scan. ___________________Did 5 yesterday at 8:25/mi. Today is an SDO, as is tomorrow. Saturday morning is my last 22 miler.

 

[pmbrown_22]

Quick update for me and then I am out as I am swamped today.

First BNB, sounds like some pretty good news. Hopefully they get it completely diagnosed and you can get back out there in full force.

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

As for me, I went out last night and did 15 miles. I had a really good run and averaged 8:12 per mile. Miles ranged from 7:30 all the way to 8:40. I had a few breaks in there to take gels, but I felt really strong the whole run. I was pushing myself a bit even though I was tired. This week is pretty brutal for me. It is a 70 mile week, but the workouts are just tough. By the end of my run Friday, I will be at 47 miles in 4 days. That is a lot of pounding. I also just got two new pair of shoes to break in.

Have a great day all.

 

[2Young2BBald]

Poppa, if you are checking in, are you still running the Ultra in Hell this weekend? If so, we'll look for you and The Stick on course Saturday. I just took a look at the Ultra map, and we'll be covering a lot of the same ground later in the day. If you are passing through the relay transition points and need food, water, 1st aid, etc, look for the dancing Viagra pill sign (part of the theme) & we'll be there! If you spot a relay runner in compression gear, more than likely it'll be Tri-Man or myself (easy to differentiate as he is like 4' taller than me).

 

[The_Man]

Keep it going, PMB. Very impressive.

Did my modified 5-mile tempo run this morning - warmed up with 2 miles at 8:48, then went 7:35, 7:10, 6:26. It was an incredible morning - 60 degrees and no humidity. I think those last 3 miles are a faster pace than the 5K I did a year ago that got me back into running.

Saturday is 8 miles at easy pace, not marathon pace like usual. So for the 18-mile long run on Sunday, Higdon says it's o.k. to step up the pace for the last 4-5 miles, but still keep it slower than Marathon goal pace. But I was thinking of starting at Long Run pace, then trying to run goal pace for miles 12-16 or so, then cool down for the last couple of miles. Any thoughts about this? I am feeling healthy, but this week is a new high for me with 44 miles. I just feel the need to prove to myself that I can run at Marathon pace two hours or so into a run, but maybe I'll just be unnecessarily stressing my body by doing it.

Next Saturday I'm racing a Half Marathon to help determine my final target pace for the Marathon, so I'm doing a slight mini-taper after this Sunday.

 

[IvanKaramazov]

Saturday is 8 miles at easy pace, not marathon pace like usual. So for the 18-mile long run on Sunday, Higdon says it's o.k. to step up the pace for the last 4-5 miles, but still keep it slower than Marathon goal pace. But I was thinking of starting at Long Run pace, then trying to run goal pace for miles 12-16 or so, then cool down for the last couple of miles. Any thoughts about this?

I don't see a problem with this if you're feeling good. IMO, Higdon over-emphasizes the importance of running slow all the time.