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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
Dexter
Footballguy
You guys are right. Nvm the dream is dead
tri-man 47
Footballguy
Race Report:
T-Rex 10 Mile Trail Run, Lowell, MI
Podium! 1st in my age group at this rather small race, but it was a well-earned spot with a tactically strong race.
Tough conditions - it was around the 80/80 temp/humidity, as expected for the 9 a.m. start. At least two people ended up leaving the course in ambulances. As mentioned, I ran solely on HR data, and I'm very glad I did. My final pace of 9:27/mile (1:32:13 total time - distance a bit short of 10 miles) would have been frustrating if I was watching pace data and thinking I could be running faster. It was a rather technical course - lots of rolling terrain, a couple of nasty hills, and some sandy spots. So really, I had no predictor of pace.
I tried to run the first half with a HR in the high 150s, but I really couldn't keep it under 160. I averaged 165 bpm for the first half, and while exerting a lot of energy, I wasn't burning out. It took a lot of patience - a number of people were passing me early on (and some of them were breathing really hard for so early in those conditions). I let the HR climb a little higher into the low 170s for a few miles, and continued to feel pretty good. The last two miles were strong while a lot of other runners were fading. I saw a few guys in front of me, and had full confidence that I'd pick them off over those final miles ...and I did. The last guy was in my sights for a mile, and I finally caught him with about a half mile to go. He was short-stepping and struggling, while I was really powering it in with a strong stride. As it turns out, he was in my age bracket, so I had pushed him into second place ...and they only gave medals for #1!
I think the mile splits are interesting. Miles 3-8 were all trails with a hill in mile three (back down in mile eight) and the big hill in mile 5. We had some dirt roads for parts of the first and last miles:
1- 8:34 pace, 162 HR
2- 8:26 pace, 164
3- 10:28 pace, 164
4- 9:56 pace, 168
5- 10:53 pace, 167
6- 10:24 pace, 169
7- 10:03 pace, 170
8- 8:29 pace, 170
9- 8:28 pace, 174
10- 8:36 pace, 180
The max HR hit 190.
Cool medal, nice shirt, plus a beach towel! A good morning.
T-Rex 10 Mile Trail Run, Lowell, MI
Podium! 1st in my age group at this rather small race, but it was a well-earned spot with a tactically strong race.
Tough conditions - it was around the 80/80 temp/humidity, as expected for the 9 a.m. start. At least two people ended up leaving the course in ambulances. As mentioned, I ran solely on HR data, and I'm very glad I did. My final pace of 9:27/mile (1:32:13 total time - distance a bit short of 10 miles) would have been frustrating if I was watching pace data and thinking I could be running faster. It was a rather technical course - lots of rolling terrain, a couple of nasty hills, and some sandy spots. So really, I had no predictor of pace.
I tried to run the first half with a HR in the high 150s, but I really couldn't keep it under 160. I averaged 165 bpm for the first half, and while exerting a lot of energy, I wasn't burning out. It took a lot of patience - a number of people were passing me early on (and some of them were breathing really hard for so early in those conditions). I let the HR climb a little higher into the low 170s for a few miles, and continued to feel pretty good. The last two miles were strong while a lot of other runners were fading. I saw a few guys in front of me, and had full confidence that I'd pick them off over those final miles ...and I did. The last guy was in my sights for a mile, and I finally caught him with about a half mile to go. He was short-stepping and struggling, while I was really powering it in with a strong stride. As it turns out, he was in my age bracket, so I had pushed him into second place ...and they only gave medals for #1!
I think the mile splits are interesting. Miles 3-8 were all trails with a hill in mile three (back down in mile eight) and the big hill in mile 5. We had some dirt roads for parts of the first and last miles:
1- 8:34 pace, 162 HR
2- 8:26 pace, 164
3- 10:28 pace, 164
4- 9:56 pace, 168
5- 10:53 pace, 167
6- 10:24 pace, 169
7- 10:03 pace, 170
8- 8:29 pace, 170
9- 8:28 pace, 174
10- 8:36 pace, 180
The max HR hit 190.
Cool medal, nice shirt, plus a beach towel! A good morning.
Last edited by a moderator:
Darrinll40
Footballguy
Nice job and congrats on the podium finish.Race Report:T-Rex 10 Mile Trail Run, Lowell, MIPodium! 1st in my age group at this rather small race, but it was a well-earned spot with a tactically strong race.Tough conditions - it was around the 80/80 temp/humidity, as expected for the 9 a.m. start. At least two people ended up leaving the course in ambulances. As mentioned, I ran solely on HR data, and I'm very glad I did. My final pace of 9:27/mile (1:32:13 total time - distance a bit short of 10 miles) would have been frustrating if I was watching pace data and thinking I could be running faster. It was a rather technical course - lots of rolling terrain, a couple of nasty hills, and some sandy spots. So really, I had no predictor of pace.I tried to run the first half with a HR in the high 150s, but I really couldn't keep it under 160. I averaged 165 bpm for the first half, and while exerting a lot of energy, I wasn't burning out. It took a lot of patience - a number of people were passing me early on (and some of them were breathing really hard for so early in those conditions). I let the HR climb a little higher into the low 170s for a few miles, and continued to feel pretty good. The last two miles were strong while a lot of other runners were fading. I saw a few guys in front of me, and had full confidence that I'd pick them off over those final miles ...and I did. The last guy was in my sights for a mile, and I finally caught him with about a half mile to go. He was short-stepping and struggling, while I was really powering it in with a strong stride. As it turns out, he was in my age bracket, so I had pushed him into second place ...and they only gave medals for #1! I think the mile splits are interesting. Miles 3-8 were all trails with a hill in mile three (back down in mile eight) and the big hill in mile 5. We had some dirt roads for parts of the first and last miles:1- 8:34 pace, 162 HR2- 8:26 pace, 164 3- 10:28 pace, 1644- 9:56 pace, 1685- 10:53 pace, 1676- 10:24 pace, 1697- 10:03 pace, 1708- 8:29 pace, 1709- 8:28 pace, 17410- 8:36 pace, 180The max HR hit 190.
IvanKaramazov
Footballguy
Congratulations, tri-man. Nice race.
2Young2BBald
Footbaldguy
WTG Tri-Man, killer race community over there near GR so I am sure the competition was was strong!!!SteelCurtain
Footballguy
Awesome job! Way to go!Race Report:T-Rex 10 Mile Trail Run, Lowell, MIPodium! 1st in my age group at this rather small race, but it was a well-earned spot with a tactically strong race.Tough conditions - it was around the 80/80 temp/humidity, as expected for the 9 a.m. start. At least two people ended up leaving the course in ambulances. As mentioned, I ran solely on HR data, and I'm very glad I did. My final pace of 9:27/mile (1:32:13 total time - distance a bit short of 10 miles) would have been frustrating if I was watching pace data and thinking I could be running faster. It was a rather technical course - lots of rolling terrain, a couple of nasty hills, and some sandy spots. So really, I had no predictor of pace.I tried to run the first half with a HR in the high 150s, but I really couldn't keep it under 160. I averaged 165 bpm for the first half, and while exerting a lot of energy, I wasn't burning out. It took a lot of patience - a number of people were passing me early on (and some of them were breathing really hard for so early in those conditions). I let the HR climb a little higher into the low 170s for a few miles, and continued to feel pretty good. The last two miles were strong while a lot of other runners were fading. I saw a few guys in front of me, and had full confidence that I'd pick them off over those final miles ...and I did. The last guy was in my sights for a mile, and I finally caught him with about a half mile to go. He was short-stepping and struggling, while I was really powering it in with a strong stride. As it turns out, he was in my age bracket, so I had pushed him into second place ...and they only gave medals for #1! I think the mile splits are interesting. Miles 3-8 were all trails with a hill in mile three (back down in mile eight) and the big hill in mile 5. We had some dirt roads for parts of the first and last miles:1- 8:34 pace, 162 HR2- 8:26 pace, 164 3- 10:28 pace, 1644- 9:56 pace, 1685- 10:53 pace, 1676- 10:24 pace, 1697- 10:03 pace, 1708- 8:29 pace, 1709- 8:28 pace, 17410- 8:36 pace, 180The max HR hit 190.
sho nuff
Footballguy
Going to have to catch up after a week in Disney.
Did manage to get two good runs in last week.
Ended up meeting a guy in the neighborhood we were staying in who was about to go out for a run. He was training for a 5k so we ran off my Garmin and simulated a 5k. Ended up in 28:14...cutting 46 seconds off my fastest time.
Then did 4 miles Wednesday that was draining as it got very hot during the run.
Add in a ton of walking in the parks over the other 4 days...and some swimming...had a great week.
Did manage to get two good runs in last week.
Ended up meeting a guy in the neighborhood we were staying in who was about to go out for a run. He was training for a 5k so we ran off my Garmin and simulated a 5k. Ended up in 28:14...cutting 46 seconds off my fastest time.
Then did 4 miles Wednesday that was draining as it got very hot during the run.
Add in a ton of walking in the parks over the other 4 days...and some swimming...had a great week.
tri-man 47
Footballguy
Congrats on the significant 5K improvement and the cross-training week!!
2Young2BBald
Footbaldguy
Double Race Report - Howell 1-Mile Open Water Swim & Howell Aquathon 2K Run/750 Meter Swim/2K Run
When I went to sign up for the Aquathon, the sign up said that it was the same price if I did one or both of the event, so I went for both.
1-Mile Open Water Swim - 9:00am
I'll admit it, I was ####ing bricks about this. While I did the 1.2 Mile HIM swim last year, I have never swam more than 750 Meters in open water without a wetsuit. I wanted to do this without a wetsuit to prove to my self that I could do it. Plus, everything I read stated that this is a swimmers event and that the competition is typically fierce (winner swim the mile in 17 minutes last year). I laid back a bit at the start as they had a mass start (men & women) and am glad I did because it had all the looks up front of a good mosh pit. I did some beating and banging early, but nothing as aggressive as most sprint tri starts. My plan was to go easy and comfortable and find a draft to conserve for the second event. This was a two loop course triangular course. No drafting for the first two leg, but did pick up a guy (in a wetsuit, what a #####) to draft for the first stretch for home. Stayed behind for about 150 meters or so, but he was too slow. At the turn for lap two, some people were standing up before starting the second lap. I swam through, figuring I came to swim a mile, I am gonna swim a mile. Just after the turn, I pick up a guy my speed and drafted him on and off for a good part of the second lap, passing him with about 100 meters to go. Finished in 33:46 (2:06 per 100), 5th in my AG, 43 out of 79 overall. Not bad for me, but I had a ton left and was not even breathing heavy and should have gone a bit harder.
Aquathon - 10:00am
Another price to pay for being a slow swimmer was less time in between events. My calves were a bit "twingy" so I choked down a bag of Gu Chomps to get some electrolytes in me in case this was the early signs up cramps. Switched out of my swim suit and in to a tri suit and put on the 2XU Calf sleeves as another cautionary move to head off cramps (only dork there in these). The combo of stinky lake water, heat in the 80s and high humidity and the chomps had me close to puking. No splits, just an overall time.
Run 1: Spent the first 1/2 mile trying to get the legs going and they felt weird after the first swim (and I was trying not to puke). Finally got in a grove and started to pick off runners in front of me. Kind of an odd course that took us through a cemetery next to the park. I have run through lots of places, but never a cemetery until today.
T1: Poor planning on my part. Bald Guy + Wet Swim Cap from Mile Swim = a mess. They made it clear in the pre-race meeting that you had to put the cap on before the swim, so I struggled mightily to get it on my noggin and lost lots of time here.
Swim: My arms apparently thought they were done after the mile and it took me at least 100 meters to get any type of consistent stroke down. AND, there was a ton more thrashing on this swim, even though we were spread out by the run. This was also a two loop course and I, again, chose not to stand at the turn. Very little drafting in this one and the second lap took for ever as my shoulders were burning. Having raced 3 or 4 tris with 750 meter swims, this one looked and felt way longer than 750 meters. Peeking at my watch before and after the swim, I think it took me over 17 minutes to do the 1/2 mile. I would have expected to be faster just based on how hard I thought I was working.
T2: Better than the first, but I was running sockless so it took me a few squirts of the water bottle to get the sand off the feet.
Run 2: I hammered it as best I could with Jello-legs. Think I did it in under 9:00 minutes.
Finished in 41:12 (slow swim hurt me), 8th in my AG, 48 out of 114 overall.
Having only taken up swimming 3 years ago, I am darn proud of what I did today. Swimming more than double the distance of any other open water swim I have in the past without a wetsuit, to come back and do more just a few minutes later was HUGE for me. The event overall had a great vibe and I will try and get it on the calendar every year.
When I went to sign up for the Aquathon, the sign up said that it was the same price if I did one or both of the event, so I went for both.
1-Mile Open Water Swim - 9:00am
I'll admit it, I was ####ing bricks about this. While I did the 1.2 Mile HIM swim last year, I have never swam more than 750 Meters in open water without a wetsuit. I wanted to do this without a wetsuit to prove to my self that I could do it. Plus, everything I read stated that this is a swimmers event and that the competition is typically fierce (winner swim the mile in 17 minutes last year). I laid back a bit at the start as they had a mass start (men & women) and am glad I did because it had all the looks up front of a good mosh pit. I did some beating and banging early, but nothing as aggressive as most sprint tri starts. My plan was to go easy and comfortable and find a draft to conserve for the second event. This was a two loop course triangular course. No drafting for the first two leg, but did pick up a guy (in a wetsuit, what a #####) to draft for the first stretch for home. Stayed behind for about 150 meters or so, but he was too slow. At the turn for lap two, some people were standing up before starting the second lap. I swam through, figuring I came to swim a mile, I am gonna swim a mile. Just after the turn, I pick up a guy my speed and drafted him on and off for a good part of the second lap, passing him with about 100 meters to go. Finished in 33:46 (2:06 per 100), 5th in my AG, 43 out of 79 overall. Not bad for me, but I had a ton left and was not even breathing heavy and should have gone a bit harder.
Aquathon - 10:00am
Another price to pay for being a slow swimmer was less time in between events. My calves were a bit "twingy" so I choked down a bag of Gu Chomps to get some electrolytes in me in case this was the early signs up cramps. Switched out of my swim suit and in to a tri suit and put on the 2XU Calf sleeves as another cautionary move to head off cramps (only dork there in these). The combo of stinky lake water, heat in the 80s and high humidity and the chomps had me close to puking. No splits, just an overall time.
Run 1: Spent the first 1/2 mile trying to get the legs going and they felt weird after the first swim (and I was trying not to puke). Finally got in a grove and started to pick off runners in front of me. Kind of an odd course that took us through a cemetery next to the park. I have run through lots of places, but never a cemetery until today.
T1: Poor planning on my part. Bald Guy + Wet Swim Cap from Mile Swim = a mess. They made it clear in the pre-race meeting that you had to put the cap on before the swim, so I struggled mightily to get it on my noggin and lost lots of time here.
Swim: My arms apparently thought they were done after the mile and it took me at least 100 meters to get any type of consistent stroke down. AND, there was a ton more thrashing on this swim, even though we were spread out by the run. This was also a two loop course and I, again, chose not to stand at the turn. Very little drafting in this one and the second lap took for ever as my shoulders were burning. Having raced 3 or 4 tris with 750 meter swims, this one looked and felt way longer than 750 meters. Peeking at my watch before and after the swim, I think it took me over 17 minutes to do the 1/2 mile. I would have expected to be faster just based on how hard I thought I was working.
T2: Better than the first, but I was running sockless so it took me a few squirts of the water bottle to get the sand off the feet.
Run 2: I hammered it as best I could with Jello-legs. Think I did it in under 9:00 minutes.
Finished in 41:12 (slow swim hurt me), 8th in my AG, 48 out of 114 overall.
Having only taken up swimming 3 years ago, I am darn proud of what I did today. Swimming more than double the distance of any other open water swim I have in the past without a wetsuit, to come back and do more just a few minutes later was HUGE for me. The event overall had a great vibe and I will try and get it on the calendar every year.
tri-man 47
Footballguy
Very cool double, 2Young!!! I love your sense of racing adventure.Dexter, way to keep the pattern of unofficial PRs going here! Congrats to you!
--
I swam for 15 minutes today ...significant in that I haven't swam in about nine months (!!). It went fine, except I think I've got a bit of shoulder tendinitis. Maybe it just atrophied a bit with all the run-only training for several months.
SteelCurtain
Footballguy
Spent the last three days doing a lot of eating bad food and hanging with my kids at an amusement park. Today, took them to see Cars 2 and polished off a large popcorn.
After the movie, I had to get out and sweat out some of the movie butter
Did a one mile warmup for 9:15, then decided to run the next three miles based strictly on HR. Went with 155, 160 and 165 for the three miles. I was just looking to keep my heart near those areas. Did a 7:10 with the 155 (there was definitely a little downhill here), 7:31 for the 160 HR (had a few up hills), and 7:12 for the 165 HR (mix of up and down hills). Did another 0.1 miles at 175 to see what my 5K time was and it was a unofficial PR of 22:40!
Finished with a cool down mile at 10:30 pace.
Have to bang out a long run tomorrow.
After the movie, I had to get out and sweat out some of the movie butter
Did a one mile warmup for 9:15, then decided to run the next three miles based strictly on HR. Went with 155, 160 and 165 for the three miles. I was just looking to keep my heart near those areas. Did a 7:10 with the 155 (there was definitely a little downhill here), 7:31 for the 160 HR (had a few up hills), and 7:12 for the 165 HR (mix of up and down hills). Did another 0.1 miles at 175 to see what my 5K time was and it was a unofficial PR of 22:40!
Finished with a cool down mile at 10:30 pace.
Have to bang out a long run tomorrow.
sho nuff
Footballguy
And stepped on the scale and there was no weight gain or loss last week.Not bad considering the "diet" was off for a week and there was plenty of drinking each night.
SteelCurtain
Footballguy
Well, the impact from yesterday's run was there today. In the heat, tired legs, started at 11 a.m. so the sun was blazing and was hoping to bang out 13 miles. It was a struggle and I ran out of water so I shut it down at 10 miles (at 9:09 pace) and walked the rest of the way home. Oh well. I'll have to step it up next weekend.Spent the last three days doing a lot of eating bad food and hanging with my kids at an amusement park. Today, took them to see Cars 2 and polished off a large popcorn.After the movie, I had to get out and sweat out some of the movie butter
IvanKaramazov
Footballguy
Cool race(s), 2Y2BB. I sort of envy you guys who can swim effectively since it opens up a lot more variety in your event schedule.
___________
Did 5 miles yesterday at HMP and 8 easy miles today.
___________
Did 5 miles yesterday at HMP and 8 easy miles today.
The_Man
Footballguy
PSL - sorry about the injury. Hang in there and get better soon, GB!
Tri-Man - Victory! Nice job on the podium. Very interesting to read about how you used HR to dictate your pace. I think there's a lot to be said for that.
2Y2BB - Nice work, Aquaman! You really pushed yourself to a new level with that mile swim. Don't feel bad about having a little extra left in the tank - better to finish feeling strong than to push it and not finish.
SteelCurtain - nice job on the 5K. You must have been inspired by Cars to go fast.
Nothing much to report for me, other than slow, steady progress. I'm going to start an 18-week Marathon training program in early August -- leaning toward Pfitz 18/55, even though it was too much for me the last time I tried it. So to get ready for that I'm just working on building my mileage base and trying to regain fitness with a lot of longer, slower runs. Did runs of 60 and 75 minutes last weekend, did runs of 60 and 90+ minutes this weekend. While my times are slow (kind of intentionally and kind of because I'm not fit enough to run faster right now) I did 30 miles last week and should be doing 40 miles per week pretty comfortably by the start of August.
Tri-Man - Victory! Nice job on the podium. Very interesting to read about how you used HR to dictate your pace. I think there's a lot to be said for that.
2Y2BB - Nice work, Aquaman! You really pushed yourself to a new level with that mile swim. Don't feel bad about having a little extra left in the tank - better to finish feeling strong than to push it and not finish.
SteelCurtain - nice job on the 5K. You must have been inspired by Cars to go fast.
Nothing much to report for me, other than slow, steady progress. I'm going to start an 18-week Marathon training program in early August -- leaning toward Pfitz 18/55, even though it was too much for me the last time I tried it. So to get ready for that I'm just working on building my mileage base and trying to regain fitness with a lot of longer, slower runs. Did runs of 60 and 75 minutes last weekend, did runs of 60 and 90+ minutes this weekend. While my times are slow (kind of intentionally and kind of because I'm not fit enough to run faster right now) I did 30 miles last week and should be doing 40 miles per week pretty comfortably by the start of August.
sho nuff
Footballguy
Took Higdon's novice half plan, expanded it to 15 weeks, and added some speed work to it.
Started last night with just a simple 3 mile run, but ran it with negative splits to keep upping the pace as I went. Trying to mix different things in to each of the shorter runs...especially since at this point Im pretty well in shape to where 3 miles is pretty simple. Tonight is either a two mile run or some cross training...probably going to do some weight training and if the weather is ok and my wife gets home early enough, I may hit the pool before dinner.
Just sucks being back to work after a week of vacation.
Started last night with just a simple 3 mile run, but ran it with negative splits to keep upping the pace as I went. Trying to mix different things in to each of the shorter runs...especially since at this point Im pretty well in shape to where 3 miles is pretty simple. Tonight is either a two mile run or some cross training...probably going to do some weight training and if the weather is ok and my wife gets home early enough, I may hit the pool before dinner.
Just sucks being back to work after a week of vacation.
ThreeThousand
Footballguy
Hardware alert for Tri-Man - congrats!My weekend consisted of a couple of 2+ hr bike rides, along with the Peachtree Road Race yesterday. Peachtree was hot, as usual, and I had swapped numbers with my wife, so I was running out of group U. It's amazing how many of the 55,000+ people in the race simply walk the whole thing, and it's even more amazing that they seem to have no comprehension of general run/walk etiquette. In other words, if you're going to walk, which I really don't have a huge problem with, just do it on the right side of the street. Not on the left, where people are running. You'd think that people would get the message when runners are passing on the left, on the right, and weaving in front of them, but they don't seem to. Even worse, though, are the people that are running, and simply stop directly in front of you. I had at least 2 "almost" collisions this year from people doing this. Baffles my mind.My time this year was 52:28, a smoking time for me considering all of the above. I'd wager that it translates to about a 48Race Report:T-Rex 10 Mile Trail Run, Lowell, MIPodium! 1st in my age group at this rather small race, but it was a well-earned spot with a tactically strong race.Tough conditions - it was around the 80/80 temp/humidity, as expected for the 9 a.m. start. At least two people ended up leaving the course in ambulances. As mentioned, I ran solely on HR data, and I'm very glad I did. My final pace of 9:27/mile (1:32:13 total time - distance a bit short of 10 miles) would have been frustrating if I was watching pace data and thinking I could be running faster. It was a rather technical course - lots of rolling terrain, a couple of nasty hills, and some sandy spots. So really, I had no predictor of pace.I tried to run the first half with a HR in the high 150s, but I really couldn't keep it under 160. I averaged 165 bpm for the first half, and while exerting a lot of energy, I wasn't burning out. It took a lot of patience - a number of people were passing me early on (and some of them were breathing really hard for so early in those conditions). I let the HR climb a little higher into the low 170s for a few miles, and continued to feel pretty good. The last two miles were strong while a lot of other runners were fading. I saw a few guys in front of me, and had full confidence that I'd pick them off over those final miles ...and I did. The last guy was in my sights for a mile, and I finally caught him with about a half mile to go. He was short-stepping and struggling, while I was really powering it in with a strong stride. As it turns out, he was in my age bracket, so I had pushed him into second place ...and they only gave medals for #1! I think the mile splits are interesting. Miles 3-8 were all trails with a hill in mile three (back down in mile eight) and the big hill in mile 5. We had some dirt roads for parts of the first and last miles:1- 8:34 pace, 162 HR2- 8:26 pace, 164 3- 10:28 pace, 1644- 9:56 pace, 1685- 10:53 pace, 1676- 10:24 pace, 1697- 10:03 pace, 1708- 8:29 pace, 1709- 8:28 pace, 17410- 8:36 pace, 180The max HR hit 190.
x or 49x open 10K, so I was pretty pleased. Starting this week (tomorrow) I'm going to take someone's advice in this thread (I can't recall who it was), but start waking up early to get in a morning workout. With my 10-week-old at home, my evening workouts have been basically nonexistent for the past couple of months, which has severely limited my training time.Oh, almost forgot, the big development of the weekend was that the wife and I decided on Ironman Louisville in 2012. She didn't want to travel very far, and wasn't a huge fan of Florida 2012 because that would be in the delivery wheelhouse for kid #2, so Louisville it is. I'm going to have to set up a heater next to my trainer to start simulating August in Louisville 
.
2Young2BBald
Footbaldguy
Oh, almost forgot, the big development of the weekend was that the wife and I decided on Ironman Louisville in 2012. She didn't want to travel very far, and wasn't a huge fan of Florida 2012 because that would be in the delivery wheelhouse for kid #2, so Louisville it is. I'm going to have to set up a heater next to my trainer to start simulating August in Louisville
JFT Ben
Footballguy
Is anyone here in Wisconsin doing Dances with Dirt trail race(any distance - 10k to 50 miles) this coming Saturday near Devil's Lake? Wife and I are doing the 1/2M, looks like a rough start (600 feet acsent about a half mile or so in, ouch!)
2Young2BBald
Footbaldguy
Not doing this one, but Tri-Man and I along with three other guys did the 100K DWD Hell back in September and it was easily the most fun I have ever had running. No one does these better than Running Fit and the idea is to make part stupid-tough for more fun and better bragging rights. Poppa is a infrequent poster here, but if he is looking in, I think he may have done the 50K at Devil's Lake. Wish I had the time and resources to more of the Ultra events! Have Fun (and don't take it too seriously)!!!!!
Juxtatarot
Footballguy
Hello all. I haven't posted in this thread in a long while so an update/introduction is probably in order before I ask for advice. I've run four marathons (first was Chicago 2008) and have a PR of 3:26 (Chicago 2009). I'll run Chicago again this year and my goal is Boston qualifying (3:20:59 for me). That was my goal last year too but I fell short for a variety of reasons. Anyway, I decided that I will go "by the book" this time which is quite a change from my normal haphazard training style.
I would like to incorporate hill training in some fashion. Since I'm following a Hal Higdon schedule, I'm tempted to follow his recommendations which is basically 3 to 7 quarter mile hill repeats depending on the week. Oddly he doesn't mention the incline of these hills so I'm not exactly sure what I should be looking for. I also don't live in a particularly hilly area and am having trouble finding a hill that is even long enough. If I tried to simulate this on a treadmill, how much of an incline would you recommend? Also, does anyone run shorter, steeper hills? If so, how many reps do you usually do?
I would like to incorporate hill training in some fashion. Since I'm following a Hal Higdon schedule, I'm tempted to follow his recommendations which is basically 3 to 7 quarter mile hill repeats depending on the week. Oddly he doesn't mention the incline of these hills so I'm not exactly sure what I should be looking for. I also don't live in a particularly hilly area and am having trouble finding a hill that is even long enough. If I tried to simulate this on a treadmill, how much of an incline would you recommend? Also, does anyone run shorter, steeper hills? If so, how many reps do you usually do?
gruecd
Footballguy
Ned - How was the 5K?
Bass - You ready for the big race?
liquors - Keeping my fingers crossed for favorable test results. Hoping you're enjoying your time with the girls.
Dexter - Are you talking about the full IM Wisconsin in September, or Ironman 70.3 Racine later this month? And congrats on the new PR!
tri-man - Congrats on the AG win!
sho nuff - Nice improvement on the 5K!
2Young - Sounds like a great performance. Hoping I can eventually make similar progress as a swimmer!
The_Man - Good plan working on the base.
ThreeThousand - Solid performance at Peachtree. And congrats on making the commitment to IM!
Juxtatarot - Maybe you already know this, but you realize that Boston 2012 will be closed way before Chicago and that you'll be trying to qualify under the new standards for 2013, right? LMK if you have any questions.
Bass - You ready for the big race?
liquors - Keeping my fingers crossed for favorable test results. Hoping you're enjoying your time with the girls.
Dexter - Are you talking about the full IM Wisconsin in September, or Ironman 70.3 Racine later this month? And congrats on the new PR!
tri-man - Congrats on the AG win!
sho nuff - Nice improvement on the 5K!
2Young - Sounds like a great performance. Hoping I can eventually make similar progress as a swimmer!
The_Man - Good plan working on the base.
ThreeThousand - Solid performance at Peachtree. And congrats on making the commitment to IM!
Juxtatarot - Maybe you already know this, but you realize that Boston 2012 will be closed way before Chicago and that you'll be trying to qualify under the new standards for 2013, right? LMK if you have any questions.
gruecd
Footballguy
So yesterday's race really wasn't a race at all. Gave it the old college try, but it was pretty clear by the 4th mile that it wasn't going to happen, so I basically just racheted back the pace and ran it in. Ended up finishing in 1:33, so it was really kinda pointless....too slow for speedwork or even marathon pace, and way faster than necessary for a general aerobic workout.
Looking back, probably should've known better than to even try racing. I was coming off a 60-mile week that included a hill workout and a tough trail run; it was hot and humid; and I spent the weekend eating and drinking WAY too much and sleeping WAY too little. Sometimes I just let my ego get in the way of my better judgment....
Taking today off to rest my sore quads and hamstrings, but I'll get back after it tomorrow with a 4/6 recovery double. Hoping to hit 70 miles this week before starting my 12-week Pfitz program next Monday.
Looking back, probably should've known better than to even try racing. I was coming off a 60-mile week that included a hill workout and a tough trail run; it was hot and humid; and I spent the weekend eating and drinking WAY too much and sleeping WAY too little. Sometimes I just let my ego get in the way of my better judgment....
Taking today off to rest my sore quads and hamstrings, but I'll get back after it tomorrow with a 4/6 recovery double. Hoping to hit 70 miles this week before starting my 12-week Pfitz program next Monday.
Juxtatarot
Footballguy
Well, that sucks. Having a qualifying time was my goal, not necessarily running it, but still...
gruecd
Footballguy
How old will you be in April 2013?
Dexter
Footballguy
I had my facts mixed up was thinking about doing a Wisconsin HIM in Sept. As it turns out I was looking at the full IM times. So I think I'm going to stick with TAWAS HIM here in Michigan.I'd like to attempt IM Louisville or Wisconsin next year. I really need to do more research and pick the right IM for me. I'm open to suggestions.
prosopis
Arizona Chupacabra
I am feeling discouraged. It is just to hot here to really train and with work and kids this is not going well for me. I decided that with the heat I was gonna go with heart rate training. I figured out my resting HR is 50 and my max is 181. I just looked at my records to get the max. I have not done a true "figure out your max HR workout" so that may change.
I calculated my HR range for lactate threshold,long run,recovery,and VO2 max.
I dont know if it is age but the heat here is just to much. Even after the sun goes down it is over 100. Morning temps are high 70s.
A monsoon storm rolled in today and I thought I would grab the opportunity to run in some 70 degree weather. I timed it in between storms and went out. I made it 1/4 of a mile when I decided there was just to much lightning going on. I saw a lot of it and it was close so I ran back home. I sit here feeling dejected.
I think I am gonna trash the Pfitz 24/55 and go to the Pfitz 18/55 plan. The 18 wk plan would start Aug 7. It gives me 4 weeks to play with HR training and do long runs on Saturdays. I will still have Aug heat to deal with but I really cant do much about it.
I am just rambling and
here but you guys are the only ones who will listen to me.
check out the radar here. Crazy storms but it did knock the temps into the 70s
http://www.wunderground.com/US/AZ/Marana.html
I calculated my HR range for lactate threshold,long run,recovery,and VO2 max.
I dont know if it is age but the heat here is just to much. Even after the sun goes down it is over 100. Morning temps are high 70s.
A monsoon storm rolled in today and I thought I would grab the opportunity to run in some 70 degree weather. I timed it in between storms and went out. I made it 1/4 of a mile when I decided there was just to much lightning going on. I saw a lot of it and it was close so I ran back home. I sit here feeling dejected.
I think I am gonna trash the Pfitz 24/55 and go to the Pfitz 18/55 plan. The 18 wk plan would start Aug 7. It gives me 4 weeks to play with HR training and do long runs on Saturdays. I will still have Aug heat to deal with but I really cant do much about it.
I am just rambling and
here but you guys are the only ones who will listen to me. check out the radar here. Crazy storms but it did knock the temps into the 70s
http://www.wunderground.com/US/AZ/Marana.html
Juxtatarot
Footballguy
tri-man 47
Footballguy
That's so cool! It will be a huge commitment, and you'll be a slave to the schedule along the way ...but it will be an incredible experience for you. AlsoOh, almost forgot, the big development of the weekend was that the wife and I decided on Ironman Louisville in 2012. She didn't want to travel very far, and wasn't a huge fan of Florida 2012 because that would be in the delivery wheelhouse for kid #2, so Louisville it is. I'm going to have to set up a heater next to my trainer to start simulating August in Louisville
sho nuff - those events a month apart? I'd say it's not a problem, but I tend to recover very quickly. Juxtatarot - sorry if the Boston news is a bummer, but yeah, it's going to be harder to qualify. Regarding hills - practice with what you've got. I believe the benefit is just getting the legs used to springing up the hill and adjusting to the jarring while coming down. The recommendations tend to be to practice both ..uphill and downhill. You can check elevations through mapmyrun and compare to Boston, where the hill data is available (grue or I can provide it). I don't think the Boston hills are nearly as bad as they're made out to be. Like everything else about Boston, they get overanalyzed.
gruecd
Footballguy
Yeah, the new standards are 5 minutes faster, and the extra 59 seconds are gone, too, so you'll need 3:15:00 to qualify. With the new "rolling registration," you might need to be a little faster than that to actually get into the race, but everything's so new that nobody really knows for sure how it's all gonna play out.
Juxtatarot
Footballguy
I'll see how training goes and, of course, race day weather can make a huge difference. However, those 6 less minutes seem rather daunting.
Great job Tri-man. You're having a great year. I'm amazed that you can hold the hr that high for that long. What did you do for fuel/water in this race?Race Report:T-Rex 10 Mile Trail Run, Lowell, MIPodium! 1st in my age group at this rather small race, but it was a well-earned spot with a tactically strong race.Tough conditions - it was around the 80/80 temp/humidity, as expected for the 9 a.m. start. At least two people ended up leaving the course in ambulances. As mentioned, I ran solely on HR data, and I'm very glad I did. My final pace of 9:27/mile (1:32:13 total time - distance a bit short of 10 miles) would have been frustrating if I was watching pace data and thinking I could be running faster. It was a rather technical course - lots of rolling terrain, a couple of nasty hills, and some sandy spots. So really, I had no predictor of pace.I tried to run the first half with a HR in the high 150s, but I really couldn't keep it under 160. I averaged 165 bpm for the first half, and while exerting a lot of energy, I wasn't burning out. It took a lot of patience - a number of people were passing me early on (and some of them were breathing really hard for so early in those conditions). I let the HR climb a little higher into the low 170s for a few miles, and continued to feel pretty good. The last two miles were strong while a lot of other runners were fading. I saw a few guys in front of me, and had full confidence that I'd pick them off over those final miles ...and I did. The last guy was in my sights for a mile, and I finally caught him with about a half mile to go. He was short-stepping and struggling, while I was really powering it in with a strong stride. As it turns out, he was in my age bracket, so I had pushed him into second place ...and they only gave medals for #1! I think the mile splits are interesting. Miles 3-8 were all trails with a hill in mile three (back down in mile eight) and the big hill in mile 5. We had some dirt roads for parts of the first and last miles:1- 8:34 pace, 162 HR2- 8:26 pace, 164 3- 10:28 pace, 1644- 9:56 pace, 1685- 10:53 pace, 1676- 10:24 pace, 1697- 10:03 pace, 1708- 8:29 pace, 1709- 8:28 pace, 17410- 8:36 pace, 180The max HR hit 190.
tri-man 47
Footballguy
Thanks. They had three junky little water stations on the course - small cups of water only (maybe 3 ozs). I had my fuel belt with two containers, so about 20 oz of Gatorade. All in all, not enough for the conditions, so fortunately I kept myself under some degree of control. It probably helped, too, to incorporate some of the points from the new RW magazine article on hot weather running (and getting the body temp down before the race).On the HR, I knew from my marathons (and training) that I can hold 150's for quite a long time, but 160's has a more limited shelf life. Holding the 170's surprised me, though I had seen some of that at the end of the Big Sur marathon. I fully intend to keep a HR focus for future distance racing!
Not sure.Last Thursday I had a great 5k run just under 24 min. Took Friday, Saturday, and Sunday off.'gruecd said:
Monday I went out for a 10 miler on the Blue Ridge Parkway, which should have been done Sat or Sun. Very disappointing run. Actually felt like walking after 3 miles. Pace dropped below 10 min/mi and the legs felt heavy dispite a low hr. My camelback felt like a 40 lb back pack. Turned around after 3.5 and headed home. 7 miles, 9:49 pace, 131 hr.
Not the condifence builder you want before an event. I've built up a huge excuse list. didn't have my knee straps, sluggish after 3 off days, lagging behind on sleep, pre-event doldrums. I really would like to think that it is the later. All of my previous runs were building to something and had a purpose. I wasn't sold on this run as I was debating in my head what the proper distance and pace to balance fitness v. freshness.
Got out for 20 on the bike last night. Interesting ride as I hooked up with the local "A" group for the sprint. Got in 5 miles at a 27 mph average with the last 1/4 mile averaging 39.7 mph and just kissing 40 mph. Hr rate hit 177 and was over threshold (167) for the first time in months. Legs felt great. This sprint finishes on a flat after coming off a 1% downhill. I didn't contest the sprint as I hadn't been with them for the whole ride. Did give someone a huge leadout though and dropped off with 100 m to go.
I'll probably do 3 easy miles tonite and then it's go time Thru/Fri/Sat.
Sand
Footballguy
That's awesome. No mention of cramping, so I gather you've got that licked?----On my end I've been trying to get in rides pretty much every day the Tour is riding. Dunno why, I just am. Yesterday was the regular group ride. The important part of the ride (20ish miles) was done at 23mph and 234w (254 normalized). That's pretty decent. Gonna try and run today, but I've been having calf issues, so that may or may not happen.
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gruecd
Footballguy
You mean on the trail run last week? You know, I just got done looking at the map again, and something is definitely screwy with the elevation chart. There were definitely a couple of good-sized hills, but the chart makes it look like there was something almost cliff-like around mile 12, and the course was flat to downhill at that point. We were in the woods at that point, so I'm guessing the GPS data was just inaccurate.------------------4/6 double done yesterday, 12 later this afternoon, another 4/6 tomorrow, and then 18 on Saturday. I'm tired.
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Yup...that one. Bummer...I wanted to hear about carnage and pain.Speaking of which...4.5 hr to go time. Looking like thunderstorms. Shooting for 1 hr on the 5 miler tonite. Worst case should be 1h 4m. 800 will be quite a crowd on the course which will be about 8-10 ft wide in most places.Shooting for 4.5 hr on the bike leg tomorrow. I won't be pushing it hard so 4.75 would be acceptable. This ride is more about completion and staying as fresh as possible for Saturday's marathon.
tri-man 47
Footballguy
Go, BnB!!! Trust your training! Stay strong. When in doubt, HTFU.
Sand
Footballguy
Good luck! I look forward to your report from this. What a huge undertaking.
4:55 am and I'm eating breakfast before leaving for the start of the Grizzly. Don't have the Bear results yet, but I beat my target and crushed anything I did in training. Best part is that I'm not sore. Here's the profile for last night's event. http://www.hopeformarrow.org/bearinfo.htm
I'll post a full report early next week. Off to ride!!!
I'll post a full report early next week. Off to ride!!!
Sand
Footballguy
I'm digitally screaming my head off cheering for you, GB. Have a great ride. Definitely post your Garmin/power trace of the ride when you can. I'd love to see that.
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IvanKaramazov
Footballguy
Really looking forward to this series of race reports.____________
Got up early today to get in 13.1 before work. SDO tomorrow with absolutely nothing pressing to do at home. Time for some R&R.
sho nuff
Footballguy
Did a slow 2 miles last night that I skipped tuesday (was too tired from the Disney trip and car ride still...and went to bed at 9:30ish that night...felt great).
Wore the heart rate monitor last night...still not comfortable at all (curse you hairy chest). I will keep using it though to try and get some idea of how my heart is reacting to things. It was interesting watching it as I started out (downhill out of my neighborhood) then into another neighborhood that goes uphill. Then how quickly the HR does come down when I walked the last half mile to the house after the 2 miles was up. I think it maxed at 158 (kind of a slower run even)...was around 120-125 even when walking.
Need to pick up some little band aids...with the humidity and running more at night with a reflective vest on...getting some nipple soreness. Forgot the body glide on them last night so even the 2 miles hurt after the running earlier in the week.
Wore the heart rate monitor last night...still not comfortable at all (curse you hairy chest). I will keep using it though to try and get some idea of how my heart is reacting to things. It was interesting watching it as I started out (downhill out of my neighborhood) then into another neighborhood that goes uphill. Then how quickly the HR does come down when I walked the last half mile to the house after the 2 miles was up. I think it maxed at 158 (kind of a slower run even)...was around 120-125 even when walking.
Need to pick up some little band aids...with the humidity and running more at night with a reflective vest on...getting some nipple soreness. Forgot the body glide on them last night so even the 2 miles hurt after the running earlier in the week.
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