Ran a 10k in June (3 Viewers)

[tri-man 47]

1:35:45

Book it.

Factor in the Sanded start ...First Midwest Bank Southwest Half-Marathon

1:35:25

7:13/mile

HR avg = 172

The day-before prep wasn't ideal. I had three doctoral papers due on Saturday, so I was on the computer almost non-stop from 2-11 p.m. Slept pretty good, and got going fine this a.m. However, while heating up some oatmeal, I suddenly remembered it was a 7:30 a.m. start, not 8 a.m. Oops - time to scoot a bit. Got near the site OK and did a slow jog over to gear check. Ran a bit to get a feel for pace, and got in the shoots with about 30 seconds to spare. No time to fret about the race - time to run! Temp was above 60 with some humidity and climbing as the race went on. So I expected the HR to rise as I moved along, which turned out to be the case. At times, I felt a bit bothered by the slowing pace, but the HR told me there wasn't much I could do about it. Plus, I was still just so dumbfounded that I'm running at this pace that it was hard to psych up to go much faster ...and I knew I'd beaten Sand's prediction and trounced on liquors' PR.

Splits:

1 6:52/mi ...HR 163

2 7:10/mi ...HR 167

3 7:08/mi ...HR 167

4 7:09/mi ...HR 169

5 7:10/mi ...HR 171

6 7:13/mi ...HR 172

7 7:17/mi ...HR 174

8 7:13/mi ...HR 171

9 7:16/mi ...HR 174

10 7:18/mi ...HR 175

11 7:24/mi ...HR 177

12 7:26/mi ...HR 176

13 7:24/mi ...HR 181

.1 6:29/mi ...HR 186

The course had some rollers in it. First mile had a couple of downhills, but they were uphills at the end. Ugh. I did push the last 1/4 mile really hard. A friend passed me around mile 5. We talked briefly, but I let him go so I could keep my breathing pattern. I followed two very steady female runners over the first 9-10 miles or so. They both faded toward the end (as did a number of others). I picked up a few good race stalking possibilities for later.

All in all - very satisfying! I don't know about awards yet. I was tired and didn't feel like hanging around.

This blows away my PR from three years ago by five minutes!

--

pmb - WOW! Great effort on a hot day there in Cincy. I look forward to the details.

 

[Ned]

1:35:45

Book it.

Factor in the Sanded start ...First Midwest Bank Southwest Half-Marathon

1:35:25

7:13/mile

HR avg = 172

The day-before prep wasn't ideal. I had three doctoral papers due on Saturday, so I was on the computer almost non-stop from 2-11 p.m. Slept pretty good, and got going fine this a.m. However, while heating up some oatmeal, I suddenly remembered it was a 7:30 a.m. start, not 8 a.m. Oops - time to scoot a bit. Got near the site OK and did a slow jog over to gear check. Ran a bit to get a feel for pace, and got in the shoots with about 30 seconds to spare. No time to fret about the race - time to run! Temp was above 60 with some humidity and climbing as the race went on. So I expected the HR to rise as I moved along, which turned out to be the case. At times, I felt a bit bothered by the slowing pace, but the HR told me there wasn't much I could do about it. Plus, I was still just so dumbfounded that I'm running at this pace that it was hard to psych up to go much faster ...and I knew I'd beaten Sand's prediction and trounced on liquors' PR.

Splits:

1 6:52/mi ...HR 163

2 7:10/mi ...HR 167

3 7:08/mi ...HR 167

4 7:09/mi ...HR 169

5 7:10/mi ...HR 171

6 7:13/mi ...HR 172

7 7:17/mi ...HR 174

8 7:13/mi ...HR 171

9 7:16/mi ...HR 174

10 7:18/mi ...HR 175

11 7:24/mi ...HR 177

12 7:26/mi ...HR 176

13 7:24/mi ...HR 181

.1 6:29/mi ...HR 186

The course had some rollers in it. First mile had a couple of downhills, but they were uphills at the end. Ugh. I did push the last 1/4 mile really hard. A friend passed me around mile 5. We talked briefly, but I let him go so I could keep my breathing pattern. I followed two very steady female runners over the first 9-10 miles or so. They both faded toward the end (as did a number of others). I picked up a few good race stalking possibilities for later.

All in all - very satisfying! I don't know about awards yet. I was tired and didn't feel like hanging around.

This blows away my PR from three years ago by five minutes!

--

pmb - WOW! Great effort on a hot day there in Cincy. I look forward to the details.

You are a flat out STUD. WOW!You've put in quite the hard work this season and it's showing in a big way. So happy for you.

 

[sho nuff]

Nice job tri man...killing that PR...

PMB...flying on that marathon...loving this weekends racers putting down some great times.

 

[gruecd]

Amazing races by all you guys.....Hang 10, jb, and cn in your 5Ks yesterday and pmb and tri-man today. Very, very impressed by you guys, and looking forward to tearing it up in GB in a couple of weeks!!

 

[Sand]

1:35:45

Book it.

1:35:257:13/mile

HR avg = 172

You nailed it. Great splits, HR looked to be perfect and well managed, and you even got the start right.

 

[wraith5]

1:35:45

Book it.

1:35:257:13/mile

HR avg = 172

You nailed it. Great splits, HR looked to be perfect and well managed, and you even got the start right.

Congratulations my friend! Great job!

 

[AcerFC]

Well done guys.

 

[pmbrown_22]

Great racing guys. Nice job out there yesterday and congrats to Tri-Man with the PR.

I will be quick now as I am cooking dinner, but it was a good race overall. I ran into the sun around mile 20 or 21 and the data proves it. Interestingly enough for you HR guys, I spent a lot of time just going on effort and not on time. Really was impressed with how I could keep my pace. After 20, the course turned into a no shade race and this killed me as I was sweating so much that I stopped sweating and had to stop a bit to get some water and gatorade in me. Right now I am so sick of gatorade, I could puke thinking of it. Still fought off the cramps to finish fairly good. Rough day, but happy overall. I will post a full race report tomorrow or Tuesday.

 

[2Young2BBald]

This blows away my PR from three years ago by five minutes!

--

pmb - WOW! Great effort on a hot day there in Cincy. I look forward to the details.

Ah, that was a soft PR as you were hanging out drinking beer (singular) with a bunch of dopes the night before. Of course, kidding and dang what a day. Proud and happy for you an PMB too!!!!!!

 

[benson_will_lead_the_way]

1:35:45

Book it.

Factor in the Sanded start ...First Midwest Bank Southwest Half-Marathon

1:35:25

7:13/mile

HR avg = 172

The day-before prep wasn't ideal. I had three doctoral papers due on Saturday, so I was on the computer almost non-stop from 2-11 p.m. Slept pretty good, and got going fine this a.m. However, while heating up some oatmeal, I suddenly remembered it was a 7:30 a.m. start, not 8 a.m. Oops - time to scoot a bit. Got near the site OK and did a slow jog over to gear check. Ran a bit to get a feel for pace, and got in the shoots with about 30 seconds to spare. No time to fret about the race - time to run! Temp was above 60 with some humidity and climbing as the race went on. So I expected the HR to rise as I moved along, which turned out to be the case. At times, I felt a bit bothered by the slowing pace, but the HR told me there wasn't much I could do about it. Plus, I was still just so dumbfounded that I'm running at this pace that it was hard to psych up to go much faster ...and I knew I'd beaten Sand's prediction and trounced on liquors' PR.

Splits:

1 6:52/mi ...HR 163

2 7:10/mi ...HR 167

3 7:08/mi ...HR 167

4 7:09/mi ...HR 169

5 7:10/mi ...HR 171

6 7:13/mi ...HR 172

7 7:17/mi ...HR 174

8 7:13/mi ...HR 171

9 7:16/mi ...HR 174

10 7:18/mi ...HR 175

11 7:24/mi ...HR 177

12 7:26/mi ...HR 176

13 7:24/mi ...HR 181

.1 6:29/mi ...HR 186

The course had some rollers in it. First mile had a couple of downhills, but they were uphills at the end. Ugh. I did push the last 1/4 mile really hard. A friend passed me around mile 5. We talked briefly, but I let him go so I could keep my breathing pattern. I followed two very steady female runners over the first 9-10 miles or so. They both faded toward the end (as did a number of others). I picked up a few good race stalking possibilities for later.

All in all - very satisfying! I don't know about awards yet. I was tired and didn't feel like hanging around.

This blows away my PR from three years ago by five minutes!

--

pmb - WOW! Great effort on a hot day there in Cincy. I look forward to the details.

Wow, just wow. Great race and congrats on the PR.

 

[2Young2BBald]

Fun training day today. Met up with 25 or so folks from the Beginner Triathlete Michigan Message Board for their annual Mock Tri. There were 5 people with the stones to get in the water, I was not one of them (more so due to time constraints and less about the water - had to get back to coach baseball). This was my first out door ride of the season and the State Park we rode at is very hilly (one hill with turns that you have to break aero and jump up on the hoods and break and 3 or 4 out of the seat climbs). I rode with a buddy of mine (for Tri-Man, Mark from our dirt team) who was also making his outdoor debut for the season. Totaled 29.94 miles. For the first 20 miles we averaged 19.76 MPH and I felt every bit of it. From training on a spin bike over the weekend, I was a beast (for me) on the climbs, but way uncomfortable everywhere else. Maintained a decent 153 heart rate for the entire ride. For the last part of the ride we were logging time in the saddle and averaged just over 18 MPH. Did a less than quick transition and then headed out for 3 miles just below 9 MM (again on the hills). Still didn't get the HR up over 160 on the run. If only I could introduce my legs to my heart rate of late so they could work better together. Capped the event with some great food and a quick beer before leaving to get back to coach. Leading my 13 & 14 year old pitchers though drills and work on the mound was pretty uncomfortable with dead legs. When I got home after practice, I as BSing with one of my older neighbors and we were talking about the training day. In a reverse "out of the mouth of babes" he says "what in the hell does that do to your nuts". I had to spend the next 15 minutes explaining the dynamics of the tri suit padding, the joys of Body Glide and the peritoneal padding (I seriously had to go into this much depth, guy is a retired engineer) on my bike seat.

 

[tri-man 47]

Fun training day today. Met up with 25 or so folks from the Beginner Triathlete Michigan Message Board for their annual Mock Tri. There were 5 people with the stones to get in the water, I was not one of them (more so due to time constraints and less about the water - had to get back to coach baseball). This was my first out door ride of the season and the State Park we rode at is very hilly (one hill with turns that you have to break aero and jump up on the hoods and break and 3 or 4 out of the seat climbs). I rode with a buddy of mine (for Tri-Man, Mark from our dirt team) who was also making his outdoor debut for the season. Totaled 29.94 miles. For the first 20 miles we averaged 19.76 MPH and I felt every bit of it. From training on a spin bike over the weekend, I was a beast (for me) on the climbs, but way uncomfortable everywhere else. Maintained a decent 153 heart rate for the entire ride. For the last part of the ride we were logging time in the saddle and averaged just over 18 MPH. Did a less than quick transition and then headed out for 3 miles just below 9 MM (again on the hills). Still didn't get the HR up over 160 on the run. If only I could introduce my legs to my heart rate of late so they could work better together. Capped the event with some great food and a quick beer before leaving to get back to coach. Leading my 13 & 14 year old pitchers though drills and work on the mound was pretty uncomfortable with dead legs. When I got home after practice, I as BSing with one of my older neighbors and we were talking about the training day. In a reverse "out of the mouth of babes" he says "what in the hell does that do to your nuts". I had to spend the next 15 minutes explaining the dynamics of the tri suit padding, the joys of Body Glide and the peritoneal padding (I seriously had to go into this much depth, guy is a retired engineer) on my bike seat.

Man, if I had a nickle for every time some old guy ( ) claimed he was an engineer and wanted to know about my nuts ...Great to hear you've kicked off the outdoor training!

 

[comfortably numb]

1:35:45

Book it.

Factor in the Sanded start ...First Midwest Bank Southwest Half-Marathon

1:35:25

7:13/mile

HR avg = 172

The day-before prep wasn't ideal. I had three doctoral papers due on Saturday, so I was on the computer almost non-stop from 2-11 p.m. Slept pretty good, and got going fine this a.m. However, while heating up some oatmeal, I suddenly remembered it was a 7:30 a.m. start, not 8 a.m. Oops - time to scoot a bit. Got near the site OK and did a slow jog over to gear check. Ran a bit to get a feel for pace, and got in the shoots with about 30 seconds to spare. No time to fret about the race - time to run! Temp was above 60 with some humidity and climbing as the race went on. So I expected the HR to rise as I moved along, which turned out to be the case. At times, I felt a bit bothered by the slowing pace, but the HR told me there wasn't much I could do about it. Plus, I was still just so dumbfounded that I'm running at this pace that it was hard to psych up to go much faster ...and I knew I'd beaten Sand's prediction and trounced on liquors' PR.

Splits:

1 6:52/mi ...HR 163

2 7:10/mi ...HR 167

3 7:08/mi ...HR 167

4 7:09/mi ...HR 169

5 7:10/mi ...HR 171

6 7:13/mi ...HR 172

7 7:17/mi ...HR 174

8 7:13/mi ...HR 171

9 7:16/mi ...HR 174

10 7:18/mi ...HR 175

11 7:24/mi ...HR 177

12 7:26/mi ...HR 176

13 7:24/mi ...HR 181

.1 6:29/mi ...HR 186

The course had some rollers in it. First mile had a couple of downhills, but they were uphills at the end. Ugh. I did push the last 1/4 mile really hard. A friend passed me around mile 5. We talked briefly, but I let him go so I could keep my breathing pattern. I followed two very steady female runners over the first 9-10 miles or so. They both faded toward the end (as did a number of others). I picked up a few good race stalking possibilities for later.

All in all - very satisfying! I don't know about awards yet. I was tired and didn't feel like hanging around.

This blows away my PR from three years ago by five minutes!

--

pmb - WOW! Great effort on a hot day there in Cincy. I look forward to the details.

Kick ###

 

[prosopis]

Triman and PMB- Great races, very excited for you guys. STUDS

 

[wraith5]

Well, I hesitate to even post an update given the weekend accomplishments around here, but it's been tough to get on here much during the week...

Sat - 8 mile run, first in what seems like forever. It was really important to me to limit my walking breaks if my ankles felt OK, and luckily they did:

4 miles at 9:03s, 165 ave HR

4 miles at 8:38s, 8:18 last mile, 176 ave HR

Overall 8 miles @ 8:51 (1:10:48), 171 ave HR

Sun - 1:10 on the bike trainer, with 4x 10 minutes @ 90 cadence (5 min recoveries). That's pretty fast for me. HR never really got that high, but like 2Y said my legs were on a different page and were pretty tired by the end.

Congrats again to the outstanding racers!!

 

[IvanKaramazov]

I need to do a better job of checking in here on the weekends. We're at that point in the year when if you just stumble back into this thread on a Monday, you missed a bunch of races and PRs. Nice job Hang 10, pmb, tri, jb. Especially looking forward to pmb's race report.

_________________

Speaking of racing, my local half is coming up on Saturday. The weather is looking promising so far, with something like 50 or so at the start and negligible wind, but that can change in the next several days. I'm hoping to knock a little off my current PR (1:47:05).

 

[BassNBrew]

Been lazing it up the last month or so, decided to just hit a 5k this morning.This is actually my second regular 5k (1st was in Jan) done some trails, 10k and such, so i was going in expecting a good PR from my 1st 29:10...Was on good course, throughout town.Oh yea, best goodie bag ever.Walked with my cousin to put bags in car, and i hear him screaming like he just won on Price is Right, go over and a bunch of USB adapters, cell phone car dock, shirt, nice business card holder and a Swiss watch.We thought maybe they gave him the prize bag, but i had the same stuff.I wasn't sure what kind of a time to expect being i haven't run as much in the last month, but was figuring 26-27 easily... then my goal changed while warming up.I had to make sure I beat "smoking in parking lot guy" and "chick with a huge sombrero and maracas"Decided Ii was gonna try to somewhat sand or whatever you guys call it.My GPS was acting up so i used it as a timer.We take off on a narrow lined part of a main road, and im trying to position and small chick gets in front of me, causing me to step on her.We turn corner, it opens up to full road, i start to take off, i loose my cousin, feeling good, hit the 1mile marker at 7:20.Was cool seeing families outside their house handing out water, i see the 1st station and small kid is there, so I figure i have to take a cup and say thanks, but it's apparently not easy to drink and run, so i kinda start choking, finally feeling a bit better, and i am passing people coming in my direction who were behind me, and I see cute kid on rollerblades pass me on opposite side, followed by what sounded like a nasty spill on the street.I assume she was with her mom, so i didn't bother to stop, and I was aiming for a PR here!Then I got tired, felt real tired, passed the 2 mile marker at like 15??Then the last mile just seemed like a gradual incline, or i was really tired from the quick start or both...but it felt good as I see smoker dude hitting the 2mile marker when I am getting close to where I know the 3mile marker was.Ended up finishing 25.14about 5-9 min later i see at the finish line rollerblade girl with 6 bandages on her knees, smoker guy, and sombrero chick who admitted she took a short cut.I dont have the splits, but, i know 7:2015??25.1425:14 will be my base, and I can work around besting that within time.Gonna look for another race in week or 2

Great race CN. You have low 20s potential in you.

 

[BassNBrew]

1:35:45

Book it.

Factor in the Sanded start ...First Midwest Bank Southwest Half-Marathon

1:35:25

7:13/mile

HR avg = 172

The day-before prep wasn't ideal. I had three doctoral papers due on Saturday, so I was on the computer almost non-stop from 2-11 p.m. Slept pretty good, and got going fine this a.m. However, while heating up some oatmeal, I suddenly remembered it was a 7:30 a.m. start, not 8 a.m. Oops - time to scoot a bit. Got near the site OK and did a slow jog over to gear check. Ran a bit to get a feel for pace, and got in the shoots with about 30 seconds to spare. No time to fret about the race - time to run! Temp was above 60 with some humidity and climbing as the race went on. So I expected the HR to rise as I moved along, which turned out to be the case. At times, I felt a bit bothered by the slowing pace, but the HR told me there wasn't much I could do about it. Plus, I was still just so dumbfounded that I'm running at this pace that it was hard to psych up to go much faster ...and I knew I'd beaten Sand's prediction and trounced on liquors' PR.

Splits:

1 6:52/mi ...HR 163

2 7:10/mi ...HR 167

3 7:08/mi ...HR 167

4 7:09/mi ...HR 169

5 7:10/mi ...HR 171

6 7:13/mi ...HR 172

7 7:17/mi ...HR 174

8 7:13/mi ...HR 171

9 7:16/mi ...HR 174

10 7:18/mi ...HR 175

11 7:24/mi ...HR 177

12 7:26/mi ...HR 176

13 7:24/mi ...HR 181

.1 6:29/mi ...HR 186

The course had some rollers in it. First mile had a couple of downhills, but they were uphills at the end. Ugh. I did push the last 1/4 mile really hard. A friend passed me around mile 5. We talked briefly, but I let him go so I could keep my breathing pattern. I followed two very steady female runners over the first 9-10 miles or so. They both faded toward the end (as did a number of others). I picked up a few good race stalking possibilities for later.

All in all - very satisfying! I don't know about awards yet. I was tired and didn't feel like hanging around.

This blows away my PR from three years ago by five minutes!

--

pmb - WOW! Great effort on a hot day there in Cincy. I look forward to the details.

Well executed Triman. Looks like you squeezed all the juice juice out.

With the hotter days on us should we be targeting and training for positive splits?

 

[BassNBrew]

Great racing guys. Nice job out there yesterday and congrats to Tri-Man with the PR.I will be quick now as I am cooking dinner, but it was a good race overall. I ran into the sun around mile 20 or 21 and the data proves it. Interestingly enough for you HR guys, I spent a lot of time just going on effort and not on time. Really was impressed with how I could keep my pace. After 20, the course turned into a no shade race and this killed me as I was sweating so much that I stopped sweating and had to stop a bit to get some water and gatorade in me. Right now I am so sick of gatorade, I could puke thinking of it. Still fought off the cramps to finish fairly good. Rough day, but happy overall. I will post a full race report tomorrow or Tuesday.

Congrats on a very impressive result.

 

[BassNBrew]

19:11 5th overall & 2nd in the 30-39 age group5:526:32 6:16:33Pretty damn hot today and legs were definitely feeling weary but I soldiered on. Overall I'm pretty happy PRing by about 30 seconds but a little frustrated I didn't make it under 19 minutes. I have no clue what happened during that second mile and that was basically the difference. But really, I can't complain...this is probably my best result yet.

That's some jawdropping speed Hang10. Was the hardware nice?

 

[jb1020]

Great weekend all around from the looks of it.

Ned - My old time was 22:45, so it was a 50 sec increase. 2 completely different races. My first 5K I started in the back and had a massive (slow) crowd to wade thru...plus I stopped to tie my shoe . This race I started in the front, but there were hills this time. The last mile was a slow steady climb. Hurt like hell. I did wear the Newtons.

The course actually measured only 3.08, but the first one measured 3.13, so it wasn't really a major improvement just better conditions.

 

[tri-man 47]

With the hotter days on us should we be targeting and training for positive splits?

Interesting question. In effect: Should we SandTM the first half of the race/run? I suppose the logic is the same as Sanding the start - you're going to get tired, so you might as well bank some time while you're fresh. With higher temps, now, we know our bodies will start to overheat more quickly. So it's probably best to bank some time early on while the body temp is lower. As the body heats up and the HR rises accordingly, it will be too difficult to pick up speed late in the race. Wraith - good to hear about the 8 miles! I'm sure that gives you confidence as you build toward the Soldier Field 10 mile race. And race reports notwithstanding, it's always enjoyable to read about everybody's workouts ..we all push each other along.

IK - sounds like you might have some great conditions next weekend. Go for that PR!

 

[gruecd]

With the hotter days on us should we be targeting and training for positive splits?

Interesting question. In effect: Should we SandTM the first half of the race/run? I suppose the logic is the same as Sanding the start - you're going to get tired, so you might as well bank some time while you're fresh. With higher temps, now, we know our bodies will start to overheat more quickly. So it's probably best to bank some time early on while the body temp is lower. As the body heats up and the HR rises accordingly, it will be too difficult to pick up speed late in the race.

With all due respect, for anything longer than a 5K (or maybe a 10K), I think "banking time" is a horrible idea. I've never seen it work. I mean, if you go out at a pace faster than what you're capable of sustaining, you'll have to rachet back to a significantly slower pace in order to keep going. Better to back off a little bit from the start, IMHO.

 

[Hang 10]

Man, just checking back in and looks like it was quite a weekend all around for the FFA running peeps. Awesome results!

 

[Hang 10]

19:11 5th overall & 2nd in the 30-39 age group5:526:32 6:16:33Pretty damn hot today and legs were definitely feeling weary but I soldiered on. Overall I'm pretty happy PRing by about 30 seconds but a little frustrated I didn't make it under 19 minutes. I have no clue what happened during that second mile and that was basically the difference. But really, I can't complain...this is probably my best result yet.

That's some jawdropping speed Hang10. Was the hardware nice?

It was smallish race. They only gave out awards for the top 3 and age group winners. I didn't get ####.

 

[Ned]

I did wear the Newtons.

How are you liking them so far?Regardless of why you PR'ed, you still kicked butt. Congrats.

 

[jb1020]

I did wear the Newtons.

How are you liking them so far?Regardless of why you PR'ed, you still kicked butt. Congrats.

Thanks, I was a little peeved when I saw how the course measured, but got over it pretty quick. The final times were just posted an I finished 14th of 161. The guy that won ran 17:47. I do like them still, running with a midfoot strike seems more natural now. I'm not consciously thinking about it. Not sure if that's just a mind trick, but whatever, I'll take it.My calves are sore as hell and I assume its just from running that fast in them. The general soreness went away after 2-3 steady weeks. I've done some tempo work and a few intervals in the racing flat, but the 5K was by far the hardest workout.

 

[Sand]

With the hotter days on us should we be targeting and training for positive splits?

Interesting question. In effect: Should we SandTM the first half of the race/run?

For a 5k, heck yes. 10k is also probably a yes, depending on your fitness. For a HM, no way, IMO. A HM is a long drag at threshold and overcooking to start makes for a long, long day. A first mile "slightly faster than expected adrenaline rush" should be ok, but you really don't want to overcook the first half. A slight positive split is probably what will squeeze the most out of you, but that really means aiming high and picking a pace that you think you can hold the whole way.---

On my end, I fear to even mention my activities due to the incredible racing days by so many (tri-man, CN, benson, Hang-10, pmb, and I'm probably forgetting a couple). Saturday was a hard 35 mile ride. Felt sick in the middle of it, but recovered and put up decent numbers. At the start of the ride I nailed a half mile hill at over 400 watts - that felt good. Definitely getting stronger. Finished up with a shorty 2k swim. PSA - after a hard ride when cramping tends to set in never, ever swim breaststroke. Hamstrings really didn't like that - cramporama. Sunday was a 200 watt 15 mile recovery ride (did manage two climbing PRs in the middle - so again performance seems to be getting better). After that was a 5 mile run that I had no business doing. Too hot, too long for just having completed the ride. 'Tis done, though.

Did manage to finish the week with 12k swimming yardage, so that is going well. This week is a planned 11 and then I slack off big time next week. I have an OWS this weekend which should be fun.

 

[pigskinliquors]

Hang 10: AWESOME race. PR'ing by :30 on a 5k kicks ###!

JB: Hardware =

CN: Really nice run! What was in the goodie bag?!!!

My plan until the race:

-Cross train with the elliptical to stay in shape

-Ice like it's my job

-Maybe get one test slow run in before to see how it feels

Thoughts?

That's a good start. I'd add the use of a foam roller and/or the stick post all workouts. I'd also start evaluating your stride length, and really concentrate on a mid-foot strike.

First Midwest Bank Southwest Half-Marathon

1:35:25

7:13/mile

HR avg = 172

Plus, I was still just so dumbfounded that I'm running at this pace that it was hard to psych up to go much faster ...and I knew I'd beaten Sand's prediction and trounced on liquors' PR.

This blows away my PR from three years ago by five minutes!

OUTSTANDING race GB!!!!!!! Perfect job managing your HR and pace. It's amazing how you are breaking PR's still I'm going to have to wait until I get a hip replacement (hopefully not for another 10+ years) to try to go faster. I have it stored in my memory though = one more reason to stay in shape.

Great racing guys. Nice job out there yesterday and congrats to Tri-Man with the PR.

I will be quick now as I am cooking dinner, but it was a good race overall. I ran into the sun around mile 20 or 21 and the data proves it. Interestingly enough for you HR guys, I spent a lot of time just going on effort and not on time. Really was impressed with how I could keep my pace. After 20, the course turned into a no shade race and this killed me as I was sweating so much that I stopped sweating and had to stop a bit to get some water and gatorade in me. Right now I am so sick of gatorade, I could puke thinking of it. Still fought off the cramps to finish fairly good. Rough day, but happy overall. I will post a full race report tomorrow or Tuesday.

Considering the temps = WOW!!!!!!!

I had to spend the next 15 minutes explaining the dynamics of the tri suit padding, the joys of Body Glide and the peritoneal padding (I seriously had to go into this much depth, guy is a retired engineer) on my bike seat.

Great to hear that you are back at it; not so great to hear you discuss your nuts. Grue: I'll agree that banking minutes (running) doesn't work real well. On the bike though, it is a different story, as you can get your HR back down MUCH more easily.

____________________

My update:

Friday post work I did 60 hard minutes on the elliptical followed immediately by Ab Ripper and a swim. My legs were pretty toasted in the water, and I had some cramping which sucked. I still got in 1,300 yards (50, 100, 100, 200, 400, 200, 100, 100, 50) with all intervals averaging under 1:00. The 400 was a bit hard, and completed in 7:44.

Saturday: 25.5 mile ride at 21.3 MPH. Winds were at 10-12 MPH (= down for here).

Sunday: P90x chest, shoulders and triceps. This was the first workout of week 12 = my last week of strength workouts for the 90 day program.

Today = I'm hoping for 60 minutes elliptical; ab ripper; 1,400 yards in the pool

 

[comfortably numb]

Hang 10: AWESOME race. PR'ing by :30 on a 5k kicks ###!

JB: Hardware =

CN: Really nice run! What was in the goodie bag?!!!

My plan until the race:

-Cross train with the elliptical to stay in shape

-Ice like it's my job

-Maybe get one test slow run in before to see how it feels

Thoughts?

That's a good start. I'd add the use of a foam roller and/or the stick post all workouts. I'd also start evaluating your stride length, and really concentrate on a mid-foot strike.

First Midwest Bank Southwest Half-Marathon

1:35:25

7:13/mile

HR avg = 172

Plus, I was still just so dumbfounded that I'm running at this pace that it was hard to psych up to go much faster ...and I knew I'd beaten Sand's prediction and trounced on liquors' PR.

This blows away my PR from three years ago by five minutes!

OUTSTANDING race GB!!!!!!! Perfect job managing your HR and pace. It's amazing how you are breaking PR's still I'm going to have to wait until I get a hip replacement (hopefully not for another 10+ years) to try to go faster. I have it stored in my memory though = one more reason to stay in shape.

Great racing guys. Nice job out there yesterday and congrats to Tri-Man with the PR.

I will be quick now as I am cooking dinner, but it was a good race overall. I ran into the sun around mile 20 or 21 and the data proves it. Interestingly enough for you HR guys, I spent a lot of time just going on effort and not on time. Really was impressed with how I could keep my pace. After 20, the course turned into a no shade race and this killed me as I was sweating so much that I stopped sweating and had to stop a bit to get some water and gatorade in me. Right now I am so sick of gatorade, I could puke thinking of it. Still fought off the cramps to finish fairly good. Rough day, but happy overall. I will post a full race report tomorrow or Tuesday.

Considering the temps = WOW!!!!!!!

I had to spend the next 15 minutes explaining the dynamics of the tri suit padding, the joys of Body Glide and the peritoneal padding (I seriously had to go into this much depth, guy is a retired engineer) on my bike seat.

Great to hear that you are back at it; not so great to hear you discuss your nuts. Grue: I'll agree that banking minutes (running) doesn't work real well. On the bike though, it is a different story, as you can get your HR back down MUCH more easily.

____________________

My update:

Friday post work I did 60 hard minutes on the elliptical followed immediately by Ab Ripper and a swim. My legs were pretty toasted in the water, and I had some cramping which sucked. I still got in 1,300 yards (50, 100, 100, 200, 400, 200, 100, 100, 50) with all intervals averaging under 1:00. The 400 was a bit hard, and completed in 7:44.

Saturday: 25.5 mile ride at 21.3 MPH. Winds were at 10-12 MPH (= down for here).

Sunday: P90x chest, shoulders and triceps. This was the first workout of week 12 = my last week of strength workouts for the 90 day program.

Today = I'm hoping for 60 minutes elliptical; ab ripper; 1,400 yards in the pool

Walked with my cousin to put bags in car, and i hear him screaming like he just won on Price is Right, go over and a bunch of USB adapters, cell phone car dock, shirt, nice business card holder and a Swiss watch.

We thought maybe they gave him the prize bag, but i had the same stuff.

 

[Polish Hammer]

Did the Broad Street Run for the third year in a row. Missed a month of training with bruised ribs so wasn't expecting much, but beat the pace I would have been pretty happy with by about :50/mile. Finished the 10 miles in 1:37. Not fast like all you guys, but I'm still pretty happy with how it all worked out.

 

[benson_will_lead_the_way]

19:11 5th overall & 2nd in the 30-39 age group5:526:32 6:16:33Pretty damn hot today and legs were definitely feeling weary but I soldiered on. Overall I'm pretty happy PRing by about 30 seconds but a little frustrated I didn't make it under 19 minutes. I have no clue what happened during that second mile and that was basically the difference. But really, I can't complain...this is probably my best result yet.

Great race...i'll hope to duplicate that in 12 days...if my shins cooperate.

 

[benson_will_lead_the_way]

Pigskin...i've seen some stuff about the foam roller before. But apply that to my shin?

Update: I iced my legs a ton this weekend and they're still sore...but better than I anticipated. I got 45 minutes in on the elliptical on sunday. 10 minute warmup and then one minute hard, one minute easy rotation for the remainder of the workout. I got a great sweat in and my shins weren't in pain=win.

Great work everyone.

 

[AcerFC]

at wraith being hurt and still beating my ###

I did 9 miles yesterday in 1:22:10, an average of 9:08. Not bad considering mile 1 was 10:14. Wasnt until mile 4 that I clocked a mile under 9. Averaged 156 for HR which is where I wanted to be

 

[benson_will_lead_the_way]

Did the Broad Street Run for the third year in a row. Missed a month of training with bruised ribs so wasn't expecting much, but beat the pace I would have been pretty happy with by about :50/mile. Finished the 10 miles in 1:37. Not fast like all you guys, but I'm still pretty happy with how it all worked out.

Nice work, you can't compare yourself to anyone else but you(kind of like golf). Just improve your times.

 

[beer 30]

.

 

[AcerFC]

Did the Broad Street Run for the third year in a row. Missed a month of training with bruised ribs so wasn't expecting much, but beat the pace I would have been pretty happy with by about :50/mile. Finished the 10 miles in 1:37. Not fast like all you guys, but I'm still pretty happy with how it all worked out.

Nice work, you can't compare yourself to anyone else but you(kind of like golf). Just improve your times.

The thing is that in track, we are painfully and constantly aware of how we stack up, not just with our contemporaries, but with our historical counterparts as well. In that regard its different even from other sports. A basketball player can go out and have a great day and tell himself hes the greatest rebounding forward to ever hit the hardwood, but he'll never really be troubled by the actual truth, will he? Maybe hes just in a weak league. Maybe Jumping Joe Faulks would have eaten him alive thirty years ago. But he'll never know. He'll just have to leave such judgements in the sorry hands of the sportswriters, many of whom it has been pointed out can be bought with a steak.In track its all there in black and white. Lots of people cant take that type of pressure; the ego withers in the face of evidence. We all carry our little credentials around with us; thats why numbers are so important to us, why were always talking about them. I am for instance, four flat point three. The numerals might as well be etched in my forehead. This gentleman here is 27:42, also known as 13:21, I believe. The point is that we know not only whether we are good or bad or mediocre, but whether were first, third or a hundred and ninety seventh at any given point.

 

[pigskinliquors]

Pigskin...i've seen some stuff about the foam roller before. But apply that to my shin?Update: I iced my legs a ton this weekend and they're still sore...but better than I anticipated. I got 45 minutes in on the elliptical on sunday. 10 minute warmup and then one minute hard, one minute easy rotation for the remainder of the workout. I got a great sweat in and my shins weren't in pain=win.Great work everyone.

You likely have tightening of your calves and hamstrings at a minimum contributing to the cause of your shin splints. Keeping fresh blood in those muscles and working them via massage (in theory), should help alleviate future problems by giving you better range of motion and helping your bio-mechanics.

 

[tri-man 47]

With the hotter days on us should we be targeting and training for positive splits?

Interesting question. In effect: Should we SandTM the first half of the race/run? I suppose the logic is the same as Sanding the start - you're going to get tired, so you might as well bank some time while you're fresh. With higher temps, now, we know our bodies will start to overheat more quickly. So it's probably best to bank some time early on while the body temp is lower. As the body heats up and the HR rises accordingly, it will be too difficult to pick up speed late in the race.

With all due respect, for anything longer than a 5K (or maybe a 10K), I think "banking time" is a horrible idea. I've never seen it work. I mean, if you go out at a pace faster than what you're capable of sustaining, you'll have to rachet back to a significantly slower pace in order to keep going. Better to back off a little bit from the start, IMHO.

I hear your (and Sand's) point. I'm not talking about an aggressive, anaerobic effort (such as a 5K). It's more an acceptance of the reality that in hot weather, the body temp will rise, as will the HR. Positive splits are more likely to occur. Instead of resisting it with too slow of a start, or stressing out when the pace does slip a little (as happened for me yesterday), it makes some sense to anticipate the positive split. The natural (not forced) result is some banked time. Finding the right pace is tricky, hence (say it with me, Ned) the benefit of monitoring the HR.http://www.runningplanet.com/training/positive-split-training.html

 

[Sean]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.

been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

 

[benson_will_lead_the_way]

Pigskin...i've seen some stuff about the foam roller before. But apply that to my shin?Update: I iced my legs a ton this weekend and they're still sore...but better than I anticipated. I got 45 minutes in on the elliptical on sunday. 10 minute warmup and then one minute hard, one minute easy rotation for the remainder of the workout. I got a great sweat in and my shins weren't in pain=win.Great work everyone.

You likely have tightening of your calves and hamstrings at a minimum contributing to the cause of your shin splints. Keeping fresh blood in those muscles and working them via massage (in theory), should help alleviate future problems by giving you better range of motion and helping your bio-mechanics.

If I can prevent tightening/shin splints I would log 40 miles a week. Any examples of some rollers anyone would recommend?Thanks again pigskin

 

[pigskinliquors]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.

been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

Sean: What was the weather like? My guess is that it was a bit warmer and/or more humid than you've been running in. If so, this is normal, and it will take you more than a couple weeks to fully adjust to the weather.

Any examples of some rollers anyone would recommend?

Thanks again pigskin

I have this one, and it's done the job.

 

[Ned]

Finished post-triple crown recovery week #1 last week. Just a bunch of easy recovery days and lots of resting. Soreness didn't totally go away until Friday. Only 23mi total. I'm really chomping at the bit, but it's time to heal not press it.

This week I'll have a couple more recovery runs and 1 GA run before heading into our marathon relay on Sunday. I'm really looking forward to running this with my wife, sister, and brother. We're all former fatties who never thought we'd be able to run more than 3mi, so it's a pretty cool thing to have all of us together running 6.55 each. I haven't raced anything shorter than 10mi since last July, so I'm looking forward to attacking a race with wreckless abandon instead of trying to chill/conserve.

 

[tri-man 47]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

Sean - I have worked in recent years to focus on the exhale. In earlier years, I believe my breathing would sometimes become too shallow/constricted. With a strong exhale, I feel it opens up the throat more and kind of gets the nose out of the equation. A strong inhale comes naturally after the exhale.Not to totally mess up your mind, but on my slow runs, my inhale or exhale is on every third step. At a faster pace, the breathing is on every other step - an inhale (or exhale) on each left step. That slow run pattern helps to keep me slow and lets me take good, deep breaths. I guess my point is that if your legs are good and your HR is good, you might need to consciously work on the breathing aspects!

 

[Juxtatarot]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

Sean - I have worked in recent years to focus on the exhale. In earlier years, I believe my breathing would sometimes become too shallow/constricted. With a strong exhale, I feel it opens up the throat more and kind of gets the nose out of the equation. A strong inhale comes naturally after the exhale.

Right. I think the experts are all telling us to breath from our mouths. Or, at least, I think I remember reading that.

 

[jb1020]

Kind of an off topic question for you guys. I don't want to interrupt too much racing talk though.

Ever since I lost a bunch of weight I can hardly drink alcohol anymore. Not meaning I'm a lightweight drinker, but if I have more than more than 2 or 3 beers I'll wake up in the middle of the night just sweating like crazy and I feel like my heart is beating out of my chest. I've obviously cut waaaaaaaaaaaaaaay back on my beer consumption, but its about to drive me so crazy I could consider just not drinking all together.

If I have 2 or 3 I don't have this problem, but I had 7 on Saturday and I was up at 3am just sweating like crazy.

Anyone else ever dealt with this? Its frustrating cause I love to drink.

 

[sho nuff]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

Sean - I have worked in recent years to focus on the exhale. In earlier years, I believe my breathing would sometimes become too shallow/constricted. With a strong exhale, I feel it opens up the throat more and kind of gets the nose out of the equation. A strong inhale comes naturally after the exhale.

Right. I think the experts are all telling us to breath from our mouths. Or, at least, I think I remember reading that.

Yes...when running mouth breathing is generally preferred.Get more oxygen that way.

 

[pigskinliquors]

Yes...when running mouth breathing is generally preferred.

Get more oxygen that way.

The key is deep, belly breaths.

 

[Ned]

Yes...when running mouth breathing is generally preferred.

Get more oxygen that way.

The key is deep, belly breaths.

On top of that, it's a great 'fix' when you get a stitch.

 

[2Young2BBald]

Pigskin...i've seen some stuff about the foam roller before. But apply that to my shin?Update: I iced my legs a ton this weekend and they're still sore...but better than I anticipated. I got 45 minutes in on the elliptical on sunday. 10 minute warmup and then one minute hard, one minute easy rotation for the remainder of the workout. I got a great sweat in and my shins weren't in pain=win.Great work everyone.

You likely have tightening of your calves and hamstrings at a minimum contributing to the cause of your shin splints. Keeping fresh blood in those muscles and working them via massage (in theory), should help alleviate future problems by giving you better range of motion and helping your bio-mechanics.

If I can prevent tightening/shin splints I would log 40 miles a week. Any examples of some rollers anyone would recommend?Thanks again pigskin

Zensah makes calf sleeves specific to shin splint issues. The keep the fresh blood PSL references there during the activity.