Ran a 10k in June (4 Viewers)

[gruecd]

Hey, guys. Just wanted to check in and say "hi" before heading to bed. Had a fun weekend in Chicago at Lollapalooza, especially Saturday night at the Eminem show, which was insane. For anyone who might actually be interested, here's MTV's review, and here's another one that includes a couple of videos, along with his 25-song set list. I got there about 4 hours before the show and probably managed to get to the equivalent of 15-20 rows back from the stage. Easily the best show I've ever seen.

Also managed three runs on the Lakeshore Trail (8, 14, and 6 miles). My calf is better, but I was just finishing up a 10-day course of antibiotics for a tooth infection, so the runs were way harder than usual. Came back to a disaster at work (as anyone who's been following the market can understand), so I finally got out around 10:00 tonight for a much-needed "mental health" run. Knocked out 10 miles with a sweet 39:45/36:28 negative split.

Training schedule was all effed up last week with the calf injury, the tooth infection, and Lolla, but I should be back on track for a solid 71 miles this week including (hopefully) a couple of quality efforts.

 

[gruecd]

Just got done skimming the last few days' posts. I missed a lot. Tons of great workouts by all you guys.

Reginald - Keep your head up, brother. I know it's on a different scale, but when I hang out with some of my Boston Marathon friends, I feel the exact same way that you do. Like I told prosopis, it's all relative. Stay strong, and stay focused.

prosopis - Nice job banging out those 7 miles in the heat.

liquors - You're insane.

OK, time to get a few hours of sleep, and then back to the office...

 

[Ned]

grue - what do you do for work? I'm on the financial side too, but more of a behind the scenes guy.

prosopis - Way to switch on the beast-mode. What made you want to crank it up to a LT run? LT run in 100 degree heat is no joke!

I did 8mi GA w/ 10x100 striders this morning. This is quickly becoming my favorite workout. It's a lot of fun opening it up and going at that speed, even just for the quick 20 seconds. It seems like my legs really respond well to the striders. It was 72/80% this morning, but it felt pretty cool out which made my HR much more predictable. Its cool watching the HR settle back down to where you want it after each strider.

 

[IvanKaramazov]

Aiming for a HM? Get your long runs up to 14-15 miles and do a few of those. My first HM I got up to 10 miles (and started really suffering at mile 10 that year). Second HM I peaked at 15 and really brought it home strong. Went from 1:41 to 1:36 - massive improvement. Just run. As much as your body will handle without getting yourself injured.

This topic has come up a bunch of times before, but it's not a bad thing to repeat now and then when new people join the thread. A lot of us are big believers in training beyond the 13-mile mark for half marathons, especially your first. The extra endurance you give yourself by training out to at least race distance -- and preferably a couple miles more -- will pay off on race day. It's also a nice psychological boost to line up at the start knowing that you've covered this distance before, as opposed to wondering whether you'll be able to handle an extra 30% on top of your longest-ever 10 mile run.

gru -- Glad to have you back.

prosopis -- Nice run, but I'm pretty sure that LT runs are supposed to be considerably faster than GA runs. 7 miles at LT is seriously hard.

I just have a recovery run on the calendar for later today. We're forecast for a high of 73, so this should be a really pleasant one.

 

[sho nuff]

Interesting talk on the HM training.

I kind of have been doing this as I started into my training plan when I was already up to 6 miles.

Instead of back down, I have just built it into the training...built in a couple of step back weeks and I will get to about 14 or 15 miles on my long run before my half.

Good to now read that seems like it was a good move by me.

 

[The_Man]

All right, I'm back. Been doing nothing much over the last couple of months except trying to build up a mileage base. Today, I started what I'm call the Pfussy 18/55. It's the Pfitz plan, but one that I'm modifying to make a little easier because I'm a ... well, you can figure it out. Going to sign up today for the Rehoboth Beach marathon on Dec. 10 and will update sig accordingly. Still not

Pfitz calls for the plan to start with an 8-mile run with 4 at Half Marathon pace. Pfussy called for 6/3. Did the first 2 at 9:00 pace to warm up, then the next three at 7:24 pace (7:35, 7:26, 7:10) and then an 8:00 to cool down.

Tomorrow calls for rest, but I will probably run an easy 5 miles.

Grue - great 10 miler. Looks like you might need another one tonight!

 

[Ned]

All right, I'm back. Been doing nothing much over the last couple of months except trying to build up a mileage base. Today, I started what I'm call the Pfussy 18/55. It's the Pfitz plan, but one that I'm modifying to make a little easier because I'm a ... well, you can figure it out. Going to sign up today for the Rehoboth Beach marathon on Dec. 10 and will update sig accordingly. Still not

Pfitz calls for the plan to start with an 8-mile run with 4 at Half Marathon pace. Pfussy called for 6/3. Did the first 2 at 9:00 pace to warm up, then the next three at 7:24 pace (7:35, 7:26, 7:10) and then an 8:00 to cool down.

Tomorrow calls for rest, but I will probably run an easy 5 miles.

Grue - great 10 miler. Looks like you might need another one tonight!

I'm anxious to hear how Rehoboth goes. It's only an hr and change away from me, so it's on my short list for 2012. If it wasn't so close to the Philly marathon, I'd consider coming down and doing the HM this year.

 

[The Duff Man]

Thx guys. I will modify the training program to get my distance up. Going back to a bunch of 3 mile runs didn't make sense when I can run 6 miles comfortably.

Going back to the discussion about running in the heat, it was stinking hot when I did my 6.2 miles Sunday. I just did the exact same course in the rain today and beat my time by 5 minutes. About 4 minutes of the improvement were on the back half. I think that back half was the fastest 3 miles I have ever run.

This is my first summer running, even though I read about it here it was crazy to feel the difference after 6 weeks of heat wave here.

 

[gruecd]

Grue - great 10 miler. Looks like you might need another one tonight!

So far, so good, but still hoping for 15-16 tonight!

 

[Ned]

Thx guys. I will modify the training program to get my distance up. Going back to a bunch of 3 mile runs didn't make sense when I can run 6 miles comfortably.Going back to the discussion about running in the heat, it was stinking hot when I did my 6.2 miles Sunday. I just did the exact same course in the rain today and beat my time by 5 minutes. About 4 minutes of the improvement were on the back half. I think that back half was the fastest 3 miles I have ever run.This is my first summer running, even though I read about it here it was crazy to feel the difference after 6 weeks of heat wave here.

Just wait until you get into October weather...

 

[jb1020]

Speaking of the heat....I've noticed people here say they take water with them on longer runs. Whats the best way to go about doing that? You guys have the belt that holds water? Throw it out on the trail before hand?

I haven't run anything over 7 miles this summer, but plan on it.

Sorry for the rookie question...

 

[pigskinliquors]

Grue: :jealous: regarding Eminem. Sounds like it was as awesome one! 71 miles is incredibly. Nothing like easing back into it after a minor injury. Looks like the market might get back to 11k today

Reg: Just keep at it. Improvement will always come if you just do those four words.

Ned: I also love Strides!!!

IvanK and Sand: regarding going 14+ for a first HM = I like the idea, but it certainly isn't for everyone. For those that are not in really good shape, and are running a HM with a "just finish" goal, stopping at 11 or even 10 is plenty. IF someone is ready to race the distance, then I'd recommend going longer. Otherwise, you are putting your body into foreign territory in training which IMHO has you just asking for an injury.

The_Man: @ Pfussy!

 

[pigskinliquors]

Speaking of the heat....I've noticed people here say they take water with them on longer runs. Whats the best way to go about doing that? You guys have the belt that holds water? Throw it out on the trail before hand?I haven't run anything over 7 miles this summer, but plan on it. Sorry for the rookie question...

I like carrying a water belt for runs 8 or less in this heat, as I think it's the most convenient of the options. For longer runs, a Camelback works really well; or I put water out on the course, and do loops (i.e., for a 16 mile run, I'll place water bottles at the start and 2 miles out for a 4 mile loop, and just run the loop 4x with water every 2 miles).

 

[Reginald Cornsilks]

This in no way rivals PSL story but I made another trip to the Urgent Care center today after having trouble sleeping with back issues.

There are 4 ER rooms diagonally from each other. Upon check in there was a really cute girl there with strept throat or something (I've got some medicine for that).

I was making eyes at her, she was making eyes at me. We got put in diagonal rooms - I could see right into hers and she could see right into mine. I swear we had a vibe going. I saw her get her ears, nose and throat examined which was kinda weird and I felt like a stalker.

At this point I'm convinced I'm going to try and get her number before she leaves. That's until the Dr. comes into my side and now she gets to watch me get examined. The Dr. doesn't close the door so there I am shirtless bending over, leaning side ways, etc. When you lose 100 pounds you look worse with your shirt off than when you were 300 pounds. That was it - she wouldn't make eye contact with me again after that.

I'm still pissed at the Dr. for not closing the door but didn't want to act like a #####.

Anyway, I'm on the shelf for 10 days - in a back brace, 3 prescriptions (muscle relaxer, anti inflamatory and pain killer). Got something pinching up against my sciatic nerve but it's not a vertebrae. Follow up next week.

GL to all this week

ETA: Almost forgot, the X Ray tech was kinda cute and we had to pull my pants down for the xray because I had a zipper and needed my pelvis X-rayed. I chubbed up a little - not sure if she noticed.

i could never go through the procedure Pigskin went through down there without boning up. I have the exact opposite of erectile function. Any friction even in the area of my junk and my sundial begins to move. Been this was since I was like 10 years old.

 

[jb1020]

Speaking of the heat....I've noticed people here say they take water with them on longer runs. Whats the best way to go about doing that? You guys have the belt that holds water? Throw it out on the trail before hand?I haven't run anything over 7 miles this summer, but plan on it. Sorry for the rookie question...

I like carrying a water belt for runs 8 or less in this heat, as I think it's the most convenient of the options. For longer runs, a Camelback works really well; or I put water out on the course, and do loops (i.e., for a 16 mile run, I'll place water bottles at the start and 2 miles out for a 4 mile loop, and just run the loop 4x with water every 2 miles).

I like the camel back idea, I just haven't seen anyone on my trail do it. Didn't want to be that guy.

 

[sho nuff]

Speaking of the heat....I've noticed people here say they take water with them on longer runs. Whats the best way to go about doing that? You guys have the belt that holds water? Throw it out on the trail before hand?I haven't run anything over 7 miles this summer, but plan on it. Sorry for the rookie question...

I use a fuel belt. 2 10oz bottles. For longer runs in the heat, I will make the loop go past my house to refill if needed.That said, based on the website, use of the fuel belt, and seeing it in person...the Amphipod belts look sweet. Snap in bottles vs. the pouch that generally takes 2 hands to get back in.I like having the water with me as some times I change up my route on the fly just based on how Im feeling (avoiding a few hills if needed and so on). That and I have started running more on our Greenway here, so its good to have it with me.

 

[pigskinliquors]

Speaking of the heat....I've noticed people here say they take water with them on longer runs. Whats the best way to go about doing that? You guys have the belt that holds water? Throw it out on the trail before hand?

I haven't run anything over 7 miles this summer, but plan on it.

Sorry for the rookie question...

I like carrying a water belt for runs 8 or less in this heat, as I think it's the most convenient of the options. For longer runs, a Camelback works really well; or I put water out on the course, and do loops (i.e., for a 16 mile run, I'll place water bottles at the start and 2 miles out for a 4 mile loop, and just run the loop 4x with water every 2 miles).

I like the camel back idea, I just haven't seen anyone on my trail do it. Didn't want to be that guy.

Quite a few do it out here. All it tells the other runners is that you are running further than them and that you are a badass! Before I was a cripple, I'd often run McConaughy, with a Camelback, compression socks, garmin, and radio with big earphones. I am that guy! Reg: I still think she was into you! Love me X-ray tech's

 

[Ned]

Speaking of the heat....I've noticed people here say they take water with them on longer runs. Whats the best way to go about doing that? You guys have the belt that holds water? Throw it out on the trail before hand?

I haven't run anything over 7 miles this summer, but plan on it.

Sorry for the rookie question...

I like carrying a water belt for runs 8 or less in this heat, as I think it's the most convenient of the options. For longer runs, a Camelback works really well; or I put water out on the course, and do loops (i.e., for a 16 mile run, I'll place water bottles at the start and 2 miles out for a 4 mile loop, and just run the loop 4x with water every 2 miles).

I like the camel back idea, I just haven't seen anyone on my trail do it. Didn't want to be that guy.

I switched from camelback to an Apmphipod RunLite 4. The camelback is a huge heat trap on your back, IMO. I love the flexibility and the easy in/out design of the snap bottles.

 

[IvanKaramazov]

Before I was a cripple, I'd often run McConaughy, with a Camelback, compression socks, garmin, and radio with big earphones.

I would do this, but Mrs. Karamazov gets jealous when 20 year old coeds throw themselves at me. Reg -- Sorry about the back problems and the time off. On the bright side, you're bringing some quality bostonfred-esque stories to this thread.

jb -- If I'm doing a run that requires water or fuel stops, I just make sure I run loops that bring me back to my truck ever 2-3 miles. I also frequently do some of these runs on a track, but I won't bother arguing for that because I understand why it's a non-starter for most people.

Duff Man -- No reason to reduce your mileage to conicide with the beginning of a training program. Just keep your mileage where it is and let the program catch up to you.

The_Man -- at "Pfussy." Good luck with this cycle and don't be a stranger.

 

[pigskinliquors]

I've added picture links to the write-up to give a better visual representation! In going back to the "scenes of the crime" I learned that cow pooh was all over the neighborhood, and that the fence we initially went to work on (to make it more gate-like) was repaired by somebody else = somebody is making sure we can't drive between the two communities anymore.

I did get a run in...not a planned one, but a good bit of running. Our development backs up to another development, and one of our friends from the other development had a pool party Saturday through Saturday night. The area between the developments is woods and trails (we've actually built pretty decent mt. biking and running trails). Knowing we didn't want to drink/drive on roads, we decided to cut the barbed wire that keeps the people from the other development from getting to ours and the trails, and drove a buddy's (Vodka Dave) Polaris to/from the party.

We then went back last night around 7:00 pm to fix the fence (Vodka Dave, myself and another friend). We put a nice gate on it, to allow us to open/close without having to cut the barbed wire [the four posts on the far right were all added]. Once done, we drove to our friend's house to tell him while having one beer. We drove back to our development about 8:30, going through the new gate we built, through the undeveloped section, then through another gate that takes us to our development. We had left the gate open to our development, which we typically do.

Fifty yards from the gate; on the paved road leading to the gate; there were at least 50 HUGE cows standing around It was just starting to get dark, and determined quickly we needed to wrangle those damn cows back. We made mistake #1 by driving on the road, between the cows to get on the other side of them. This turned the 1 group into 2, with one group of about 30 running through neighbors' yards into the fairly heavily treed areas behind their houses. We concentrated on the other group [the smaller group went into this yard, and left pooh galore], and used the Ranger, and myself and other friend on our feet to corral the cows back through the gate. FYI: cows don't listen worth a damn. We were City Slickers trying to herd cows. It was quite hilarious. Between our loud bouts of laughter and almost pooping ourselves when the cows would turn/run towards us there was a crapload [pooh was all over the neighborhood] of adrenaline flying! We amazingly got the smaller group in, then headed to find the other group (now about 10:00, and pitch dark). We found the whole group, laying down in a dried up creek bed, in one of our other neighbor's/friend's back yard. They had guests over, and them, their friends, and 5 kids were standing 30 yards from the cows wondering how in the hell they got a herd of cattle in their backyard. Before trying to move them, we accepted a beer from the neighbors and drew up a plan to wrangle this group back. We flanked them on one side with the Polaris, and had myself and two other guys spread out to keep them from breaking up. They were not happy to be moved, as they found a really grassy, nice spot. With some coaxing they got up and man did they move. Those bastards are fast! and HUGE! We had a little over a quarter of a mile through rough terrain to move them with lots of trees and God knows what in the foliage. With much effort we got a quarter of them in, with three fourths ran past the gate, toward other friends houses. We got the Polaris to zoom past them, and we had heavy trees to their left, and the fence to their right with a good 15 yards spacing that they were funneled into. Once the Polaris got passed them, he turned them all right back at us. Twenty cows, running top speed right back at us It was go time While I might have sharted a bit, I was on a full out sprint corralling them from taking off into the woods. We somehow managed to get them all in, though they did some great damage to the old gate/fence. We repaired that, and went back to the other friends house to tell them our job was now done...and to have another beer. Just another night in my neighborhood

 

[Ned]

at all of the extra HTFU gruecd pics.

 

[Sand]

Speaking of the heat....I've noticed people here say they take water with them on longer runs. Whats the best way to go about doing that? You guys have the belt that holds water? Throw it out on the trail before hand?I haven't run anything over 7 miles this summer, but plan on it. Sorry for the rookie question...

I'll use a handheld (Nathan brand) water bottle carrier. I have Camelback insulated bottles (those things are ) and I carry those. In the winter I'll only use those for 10+ miles. In the summer I'm pretty much carrying them anytime I run. I easily lose more than a lb/mile in water weight.I have a camelback to use for long runs, but haven't done any this summer.

 

[Reginald Cornsilks]

Painkillers are awesome.

 

[CDog]

I am going to try this mix on my 8 miler tomorrow. With some luck, I might finish the 8 miles before the mix completes. Anyone on this thread run minimalist or barefoot?

CDog - I'm not quite there yet, but I'm close to buying some Vibrams. What I have been doing is working on my foot strike ...landing midfoot or on the ball of the foot. You can do that with regular shoes, but you can't go minimalist with an improper/lazy stride. How is your stride? Do tell!

I have only been running for about 18 months now. But when I began running, I went with the barefoot approach so I never developed a heavy heel strike. I do more of my running either barefoot or in Huaraches. I think I have more of a midfoot strike, but I overstride just a little bit. I am not fast though, my 5K PR is 31:15. But it's not about speed for me, and I love the feeling of running with toes able to splay If you opt to try some Vibram's, or go barefoot, just take it slow.

 

[Darrinll40]

Painkillers are awesome.

 

[Darrinll40]

Four times today I decided not to do today's run, four times I decided to do the run. I am glad I did it.

4 miles with 1/2 mile intervals with 1/4 mile rests at 10:54.

1 mile warmup at 10:54

1/2 @ 9:22

1/2 @ 8:57

1/2 @ 8:34

1/2 @ 8:22

I felt great, during and afterward. When I was doing the 9:22 half I felt like I could keep it up for a while, so I am going to try to do 2.5 at that pace in the middle of a 4 mile run on Thursday.

 

[prosopis]

grue - what do you do for work? I'm on the financial side too, but more of a behind the scenes guy.prosopis - Way to switch on the beast-mode. What made you want to crank it up to a LT run? LT run in 100 degree heat is no joke!I did 8mi GA w/ 10x100 striders this morning. This is quickly becoming my favorite workout. It's a lot of fun opening it up and going at that speed, even just for the quick 20 seconds. It seems like my legs really respond well to the striders. It was 72/80% this morning, but it felt pretty cool out which made my HR much more predictable. Its cool watching the HR settle back down to where you want it after each strider.

I think I am doing the same plan as you but I just started it this week. in this heat I can not do the GA run so I do the HR run and the LT was the closest to a GA. I hope I am making the correct choice????Today was cross training so I did 6 miles on the elyptical. Tomorrow I will do 9 miles LT HR run.

 

[prosopis]

Aiming for a HM? Get your long runs up to 14-15 miles and do a few of those. My first HM I got up to 10 miles (and started really suffering at mile 10 that year). Second HM I peaked at 15 and really brought it home strong. Went from 1:41 to 1:36 - massive improvement. Just run. As much as your body will handle without getting yourself injured.

This topic has come up a bunch of times before, but it's not a bad thing to repeat now and then when new people join the thread. A lot of us are big believers in training beyond the 13-mile mark for half marathons, especially your first. The extra endurance you give yourself by training out to at least race distance -- and preferably a couple miles more -- will pay off on race day. It's also a nice psychological boost to line up at the start knowing that you've covered this distance before, as opposed to wondering whether you'll be able to handle an extra 30% on top of your longest-ever 10 mile run.

gru -- Glad to have you back.

prosopis -- Nice run, but I'm pretty sure that LT runs are supposed to be considerably faster than GA runs. 7 miles at LT is seriously hard.

I just have a recovery run on the calendar for later today. We're forecast for a high of 73, so this should be a really pleasant one.

Dang I am now second guessing myself. I am just doing the HR runs due to the heat. I figure a GA run is at about 165 HR in normal temps.I agree with running further then 13 miles when training for your first half. I did not and wish I did. Psychologically I felt in trouble when I started going further then 11 miles. I would have benefited had I done more then 13 when training. I am kind of wondering the same thing now with my marathon training.

 

[Ned]

grue - what do you do for work? I'm on the financial side too, but more of a behind the scenes guy.prosopis - Way to switch on the beast-mode. What made you want to crank it up to a LT run? LT run in 100 degree heat is no joke!I did 8mi GA w/ 10x100 striders this morning. This is quickly becoming my favorite workout. It's a lot of fun opening it up and going at that speed, even just for the quick 20 seconds. It seems like my legs really respond well to the striders. It was 72/80% this morning, but it felt pretty cool out which made my HR much more predictable. Its cool watching the HR settle back down to where you want it after each strider.

I think I am doing the same plan as you but I just started it this week. in this heat I can not do the GA run so I do the HR run and the LT was the closest to a GA. I hope I am making the correct choice????Today was cross training so I did 6 miles on the elyptical. Tomorrow I will do 9 miles LT HR run.

GA is definitely not the same or close to a LT run. GA is just above recovery type runs. LT is about HM to 15k pace. I'd double check your calcs on your HR numbers. Are you sure the next run is a 9mi LT? I don't have it in front of me, but I think day 3/week 1 is a MLR which is basically a shorter long run.

 

[tri-man 47]

Before I was a cripple, I'd often run McConaughy, with nip bandaids, a Camelback, compression socks, garmin, and radio with big earphones. I am that guy!

Reg: I still think she was into you! Love me X-ray tech's

Fixed so you can really be 'that guy.' You dung well with the pics.Reg - be patient! This is just a minor set-back, I hope.

Darrin - well done!!!

prosopis - at some point, don't worry about it. Just run.

CDog - good to hear about the stride. And yes, if I do get vibrams, I'll be careful.

 

[prosopis]

grue - what do you do for work? I'm on the financial side too, but more of a behind the scenes guy.prosopis - Way to switch on the beast-mode. What made you want to crank it up to a LT run? LT run in 100 degree heat is no joke!I did 8mi GA w/ 10x100 striders this morning. This is quickly becoming my favorite workout. It's a lot of fun opening it up and going at that speed, even just for the quick 20 seconds. It seems like my legs really respond well to the striders. It was 72/80% this morning, but it felt pretty cool out which made my HR much more predictable. Its cool watching the HR settle back down to where you want it after each strider.

I think I am doing the same plan as you but I just started it this week. in this heat I can not do the GA run so I do the HR run and the LT was the closest to a GA. I hope I am making the correct choice????Today was cross training so I did 6 miles on the elyptical. Tomorrow I will do 9 miles LT HR run.

GA is definitely not the same or close to a LT run. GA is just above recovery type runs. LT is about HM to 15k pace. I'd double check your calcs on your HR numbers. Are you sure the next run is a 9mi LT? I don't have it in front of me, but I think day 3/week 1 is a MLR which is basically a shorter long run.

My next run is General Aerobic 9 mi. I am gonna recheck my calcs I think I may be doing it wrong.

 

[prosopis]

Ned you are correct I did it wrong. I am not sure what I am doing????? I am using McMillan calculator for paces. I used the HR formula in the Pfitz book.

I used my 1/2 time from 3/2011 of 2:10:40

My resting HR is 50 and highest I hit was 191.

15k-1/2 marathon pace is 9:46-9:59 (HR 157-174)

general aerobic/tempo is 9:59-10:16 (HR????)

long run is 11:02-12:02 (HR 142-160)

recovery is 12:02-12:32 (HR???)

I guess I dont know what the GA HR would be. I guess the lactate threshold would be my 15k-1/2 calcs, right?

Anyone please feel free to tell me if something is wrong with the above. What would my GA HR be for these hot days?

Thanks for any help.

Triman- I hear what you are saying but I really need structure. Its a mental thing. I could just run on a trail for enjoyment but I need structure for the end goal of the marathon in December.

 

[gruecd]

Followed up last night's fast 10-miler with 15 tonight at 8:02/mile. Stupid sidewalk monster reached up and tripped me once, and it almost got me two other times, too. Must've been tired, because I obviously wasn't picking up my feet.

Short turnaround to 6 recovery miles tomorrow morning before work. No rest for the weary when you're trying to put together a 70-mile week that includes a rest day.

 

[Ned]

Ned you are correct I did it wrong. I am not sure what I am doing????? I am using McMillan calculator for paces. I used the HR formula in the Pfitz book. I used my 1/2 time from 3/2011 of 2:10:40My resting HR is 50 and highest I hit was 191.15k-1/2 marathon pace is 9:46-9:59 (HR 157-174)general aerobic/tempo is 9:59-10:16 (HR????)long run is 11:02-12:02 (HR 142-160)recovery is 12:02-12:32 (HR???)I guess I dont know what the GA HR would be. I guess the lactate threshold would be my 15k-1/2 calcs, right?Anyone please feel free to tell me if something is wrong with the above. What would my GA HR be for these hot days?Thanks for any help.Triman- I hear what you are saying but I really need structure. Its a mental thing. I could just run on a trail for enjoyment but I need structure for the end goal of the marathon in December.

Its no big deal. To Tri's point - you still ran. Doing 1 LT vs GA isn't going to destroy you. You just ran harder than you possibly needed to. Better to figure this all out right now since you just started the plan. I'm right there with you on needing the structure. If I don't have something mapped out in front of me, I'll be on the sofa eating a box of oreos.I think you're mixing the two together. If you want to run based on HR, you run at speeds you can maintain the prescribed HR ranges. The beauty of HR training is it's an up to the minute look at your fitness. The paces you can run in these ranges may be faster or slower compared to the paces your calc'ed from your HM time. The biggest factor is weather and how much you've gained/lost over the spring/summer since the HM.Here's the HR ranges for you based on 191 max:Recovery = <76% (<144.2)GA = 70-81% (133.0 - 153.9)Long/MLR = 74-84% (140.6 - 159.6)MP = 79-88% (150.1 - 167.2)LT = 82-91% (155.8 - 172.9)VO2 max = 93-95% (176.7 - 180.5)

 

[Ned]

Followed up last night's fast 10-miler with 15 tonight at 8:02/mile. Stupid sidewalk monster reached up and tripped me once, and it almost got me two other times, too. Must've been tired, because I obviously wasn't picking up my feet.

Short turnaround to 6 recovery miles tomorrow morning before work. No rest for the weary when you're trying to put together a 70-mile week that includes a rest day.

Man those night runs to next morning quickies hurt. You're a nut.

 

[gruecd]

Followed up last night's fast 10-miler with 15 tonight at 8:02/mile. Stupid sidewalk monster reached up and tripped me once, and it almost got me two other times, too. Must've been tired, because I obviously wasn't picking up my feet.

Short turnaround to 6 recovery miles tomorrow morning before work. No rest for the weary when you're trying to put together a 70-mile week that includes a rest day.

Man those night runs to next morning quickies hurt. You're a nut.

Yeah, didn't happen. Normally wouldn't be a big deal, but I've gotten to bed well after midnight each of the last two nights, and I was just too damn tired this morning. I'll have to squeeze it in this afternoon somehow.

 

[sho nuff]

Yesterday was a bad day.

Just was hungry all day and gave in to the urge and snacked a lot.

Was worn out from work and the kids and skipped my workout (no running last night, was supposed to be about an hour of weight work).

Back on track tonight with a speed workout...and have been tinkering with my schedule and am adding an easy 3 mile run on Thursdays.

Then weights on friday...and a 9 miler Saturday morning.

 

[pigskinliquors]

I was just too damn tired this morning.

Really?

 

[sho nuff]

I can't match PSL's story, but I did almost get run over by a moonwalking chick-fil-a cow last night.

 

[culdeus]

I've added picture links to the write-up to give a better visual representation! In going back to the "scenes of the crime" I learned that cow pooh was all over the neighborhood, and that the fence we initially went to work on (to make it more gate-like) was repaired by somebody else = somebody is making sure we can't drive between the two communities anymore.

I did get a run in...not a planned one, but a good bit of running. Our development backs up to another development, and one of our friends from the other development had a pool party Saturday through Saturday night. The area between the developments is woods and trails (we've actually built pretty decent mt. biking and running trails). Knowing we didn't want to drink/drive on roads, we decided to cut the barbed wire that keeps the people from the other development from getting to ours and the trails, and drove a buddy's (Vodka Dave) Polaris to/from the party.

We then went back last night around 7:00 pm to fix the fence (Vodka Dave, myself and another friend). We put a nice gate on it, to allow us to open/close without having to cut the barbed wire [the four posts on the far right were all added]. Once done, we drove to our friend's house to tell him while having one beer. We drove back to our development about 8:30, going through the new gate we built, through the undeveloped section, then through another gate that takes us to our development. We had left the gate open to our development, which we typically do.

Fifty yards from the gate; on the paved road leading to the gate; there were at least 50 HUGE cows standing around It was just starting to get dark, and determined quickly we needed to wrangle those damn cows back. We made mistake #1 by driving on the road, between the cows to get on the other side of them. This turned the 1 group into 2, with one group of about 30 running through neighbors' yards into the fairly heavily treed areas behind their houses. We concentrated on the other group [the smaller group went into this yard, and left pooh galore], and used the Ranger, and myself and other friend on our feet to corral the cows back through the gate. FYI: cows don't listen worth a damn. We were City Slickers trying to herd cows. It was quite hilarious. Between our loud bouts of laughter and almost pooping ourselves when the cows would turn/run towards us there was a crapload [pooh was all over the neighborhood] of adrenaline flying! We amazingly got the smaller group in, then headed to find the other group (now about 10:00, and pitch dark). We found the whole group, laying down in a dried up creek bed, in one of our other neighbor's/friend's back yard. They had guests over, and them, their friends, and 5 kids were standing 30 yards from the cows wondering how in the hell they got a herd of cattle in their backyard. Before trying to move them, we accepted a beer from the neighbors and drew up a plan to wrangle this group back. We flanked them on one side with the Polaris, and had myself and two other guys spread out to keep them from breaking up. They were not happy to be moved, as they found a really grassy, nice spot. With some coaxing they got up and man did they move. Those bastards are fast! and HUGE! We had a little over a quarter of a mile through rough terrain to move them with lots of trees and God knows what in the foliage. With much effort we got a quarter of them in, with three fourths ran past the gate, toward other friends houses. We got the Polaris to zoom past them, and we had heavy trees to their left, and the fence to their right with a good 15 yards spacing that they were funneled into. Once the Polaris got passed them, he turned them all right back at us. Twenty cows, running top speed right back at us It was go time While I might have sharted a bit, I was on a full out sprint corralling them from taking off into the woods. We somehow managed to get them all in, though they did some great damage to the old gate/fence. We repaired that, and went back to the other friends house to tell them our job was now done...and to have another beer. Just another night in my neighborhood

 

[tri-man 47]

Followed up last night's fast 10-miler with 15 tonight at 8:02/mile. Stupid sidewalk monster reached up and tripped me once, and it almost got me two other times, too. Must've been tired, because I obviously wasn't picking up my feet.

Short turnaround to 6 recovery miles tomorrow morning before work. No rest for the weary when you're trying to put together a 70-mile week that includes a rest day.

Man those night runs to next morning quickies hurt. You're a nut.

...a deeply committed, intensely dedicated nut.

 

[gruecd]

I was just too damn tired this morning.

Really?

OK, the real reason I didn't run this morning is because it was nice and cool out there, and I figured it would be too easy. Instead, I decided to wait until this afternoon when it would be a little more difficult in the heat.

 

[Darrinll40]

Followed up last night's fast 10-miler with 15 tonight at 8:02/mile. Stupid sidewalk monster reached up and tripped me once, and it almost got me two other times, too. Must've been tired, because I obviously wasn't picking up my feet.Short turnaround to 6 recovery miles tomorrow morning before work. No rest for the weary when you're trying to put together a 70-mile week that includes a rest day.

Good runs, and I hate those sidewalk monsters. I just want to know how the get into the treadmills?

 

[Monsieur Meursault]

My morning workout yesteray:

25 minutes in the pool

30 minute uphill on the bike

5K run

It's been a while since I've been in the pool. Haven't done a full tri in over a year or two, but it feels good.

 

[tri-man 47]

My morning workout yesteray:25 minutes in the pool30 minute uphill on the bike5K runIt's been a while since I've been in the pool. Haven't done a full tri in over a year or two, but it feels good.

I always enjoy doing a comfortable, make-shift tri during my summer vacation time. No pressure ...just go out and enjoy each event.

 

[Sand]

My morning workout yesteray:25 minutes in the pool30 minute uphill on the bike5K runIt's been a while since I've been in the pool. Haven't done a full tri in over a year or two, but it feels good.

Welcome!(My apologies if I'm wrong here).

 

[pigskinliquors]

I was just too damn tired this morning.

Really?

OK, the real reason I didn't run this morning is because it was nice and cool out there, and I figured it would be too easy. Instead, I decided to wait until this afternoon when it would be a little more difficult in the heat.

That's more like it!

 

[Monsieur Meursault]

My morning workout yesteray:25 minutes in the pool30 minute uphill on the bike5K runIt's been a while since I've been in the pool. Haven't done a full tri in over a year or two, but it feels good.

Welcome!(My apologies if I'm wrong here).

Thanks. This thread is such a great motivator. Some hard-core dudes in here.

 

[pigskinliquors]

Welcome to the thread M&M! (different one Grue, calm down you "deeply committed, intensely dedicated nut")

My Update SUCKS!

Just got back from the Orthoped. I get to have another ####### shot in my groin He believes that my normal Dr.'s initial diagnosis of a torn labrum was correct, but has asked me to take an arthrogram aided MRI (= includes a shot of dye in the area) to confirm. I'm pissed, as my last MRI was supposed to confirm what I had, but without the arthrogram it isn't possible. They did it without the arthrogram because they can't do that locally (= I have to drive an hour to get it). Fidiots! I now get to get a shot of ink in my groin AND get to have another MRI. From the website linked above:

# Using x-ray-guidance (fluoroscopy), a radiologist will place a thin needle into the joint and inject contrast (gadolinium). You may experience some slight pressure or discomfort as the joint is distended. The sensation is only temporary and will pass within 4-6 hours after the procedure.

He also let me know that I am correct in that my knee isn't tracking correctly, as you can feel it grind with any movement. He wanted to wait and see if fixing my hip, would correct my knee. I politely said I'd rather know how bad it is now, so that I can start to rehab both, IF both are bad. He agreed, and I have another MRI planned for my knee. Thus, here is what my next week looks like:Monday pm: Get an MRI of my knee (30 minutes of motionless, loud torture) to see how damaged

Thurs am: Get shot in groin AND another MRI (this MRI is supposed to be 45 minutes!).

Friday am: Find out the results of all tests.

The upside is that by the end of next week I'll at least know what I'm dealing with. IF it is a torn labrum, I'm looking at needing hip arthroscopy, with an approximate 12 week recovery . Having the knee MRI, will allow me to also work on fixing that IF anything is needed during the same time. I am excited about finally knowing what's going on, but I'm not too optimistic that I'm going to like the results.

 

[Ned]

Ouch, PSL. That blows. I got my fingers crossed for you, GB.