IvanKaramazov
Footballguy
You're my new favorite poster.'The_Man said:
Fantasy Football - Footballguys Forums
This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
Ran a 10k in June (1 Viewer)
- Thread starter GStrot
- Start date
tri-man 47
Footballguy
That and Athlinks ...nope, I didn't do any of that.
IvanKaramazov
Footballguy
I had kind of a disappointing LT run this morning before work (8 w/4). The first mile of the tempo segment was like one of those dreams where you're trying to run away from something but you're stuck in molassas -- I couldn't even get all the way down to a sub-8:00 pace. The next three miles were better (7:45 avg) but still felt harder than they should have been. For the past three weeks, it seems like practically every time I look at my Garmin, I'm running :15/mi slower than what it feels like I'm running. I don't know if I need a little extra rest, if I just need to HTFU and focus on hitting paces a little better, or if I'm just going through a little funk. I'm not especially fatigued and I'm sleeping fine, so I'm guessing it's one of the latter two.
Ned
Footballguy
<insert HR sermon here>
by my beat brother.Ivan - Have you tried switching things up schedule wise?
gruecd
Footballguy
Creepers, all of you....That and Athlinks ...nope, I didn't do any of that.
beer 302
Footballguy
This reminds me of the old days when you guys used to stalk my hot Facebook friends....
@ used to. . .I mean that's just wrong!
sho nuff
Footballguy
Got out before 6 for 4 mile recovery...and what a difference that timing makes.
HR still creeped up as it was still 75 with 70% humidity that early and as the sun got warmer my HR got up...but the legs felt better than yesterday's run.
Averaged around 10:40.
Hopefully can get out early enough Saturday to be able to get through the 10 this weekend.
HR still creeped up as it was still 75 with 70% humidity that early and as the sun got warmer my HR got up...but the legs felt better than yesterday's run.
Averaged around 10:40.
Hopefully can get out early enough Saturday to be able to get through the 10 this weekend.
pmbrown_22
Footballguy
The_Man - Great work in here. Boys that is how you bring it.
As for the rest of you. Yes it is creepy, but that is what the internet was built for
------------
Just back from a hot (brutally hot) 6 miles here at work. Today I was away from the city and it did make a big difference with the heat. It felt a lot cooler out there although i have been done for 45 minutes, taken a cold shower and still am sweating. Still not all that bad.
Have a great day all.
As for the rest of you. Yes it is creepy, but that is what the internet was built for
------------
Just back from a hot (brutally hot) 6 miles here at work. Today I was away from the city and it did make a big difference with the heat. It felt a lot cooler out there although i have been done for 45 minutes, taken a cold shower and still am sweating. Still not all that bad.
Have a great day all.
Headed out tonite to the western NC mountains for Blood, Sweat, and Gears century. Supposed to be a hot and steamy day, but winds will be down. No sign of percip!!! 
Second 6 hr+ event of the year
PR is 6:28, course is 1-2 mi shorter this year. It's a big reach, but my goal time is 6:15. This will be a go for broke effort to reach this goal. Right now the plan is to try and crush the first 4 mi 1000ft climb starting at mile 5. Will attempt to hold a threshold level effort for 20+ mi. There's a big decent after that where I can recover. From there it's 20 miles of lumpys. Going to try and dig a little deeper on these small climbs. That leads into a 3 mi 7% climb. I'm typically weak here and this will be a key spot to hitting my goal. Big decent and then a long flat to the serious stuff. Must keep myself in check on the flat as I usually like to pass people here. 2 mi climb and then 1 mi descent to the signature climb.
Snake Mt is a beast. 5 mi finishing with 1/4 mi over 20%. I usually try to save energy at the base which is 2-3% grade to get over the top without walking. It's always painful as I'm climbing at 3-3.5 mph and a 30 rpm cadence here. This year I swallow my pride. I'll hammer it to the steep stuff and then run/walk from there. I can walk as fast as I can ride the top with much less pain. Major 7 mile downhill follows and two short climbs before a 6 mile -2% strecth. I'd like to say I'll be wise here, but it's too tempting to ride this at 30 mph and dust off the folks who passed me on the climbs.
We finish with a 3 mile 5-7% climb, a new 2 mile climb, and the last 1/4 mi 12%+ climb over the last 20 miles. I haven't trained for this distance so no firm game plan here.
I suspect I'll be just under 6:15 or limping in at 6:45 with severe cramps.
Will report in late Monday.
Second 6 hr+ event of the year PR is 6:28, course is 1-2 mi shorter this year. It's a big reach, but my goal time is 6:15. This will be a go for broke effort to reach this goal. Right now the plan is to try and crush the first 4 mi 1000ft climb starting at mile 5. Will attempt to hold a threshold level effort for 20+ mi. There's a big decent after that where I can recover. From there it's 20 miles of lumpys. Going to try and dig a little deeper on these small climbs. That leads into a 3 mi 7% climb. I'm typically weak here and this will be a key spot to hitting my goal. Big decent and then a long flat to the serious stuff. Must keep myself in check on the flat as I usually like to pass people here. 2 mi climb and then 1 mi descent to the signature climb.
Snake Mt is a beast. 5 mi finishing with 1/4 mi over 20%. I usually try to save energy at the base which is 2-3% grade to get over the top without walking. It's always painful as I'm climbing at 3-3.5 mph and a 30 rpm cadence here. This year I swallow my pride. I'll hammer it to the steep stuff and then run/walk from there. I can walk as fast as I can ride the top with much less pain. Major 7 mile downhill follows and two short climbs before a 6 mile -2% strecth. I'd like to say I'll be wise here, but it's too tempting to ride this at 30 mph and dust off the folks who passed me on the climbs.
We finish with a 3 mile 5-7% climb, a new 2 mile climb, and the last 1/4 mi 12%+ climb over the last 20 miles. I haven't trained for this distance so no firm game plan here.
I suspect I'll be just under 6:15 or limping in at 6:45 with severe cramps.
Will report in late Monday.
goldenchild
Footballguy
Thanks JB and good luck on your new addition!Ours was born about 8 hrs shy of 35 weeks, so she's still in the NICU, but she's doing very well and we're hoping she gets to come home sometime this weekend.I've been out of the running game since my race on Saturday (mostly due to the baby stuff), but I'm planning on coming back to the gym/running tomorrow or Saturday.Good work everyone!
tri-man 47
Footballguy
BnB - Plan your race, and race your plan! While we wait to hear the report about your "lumpys" we'll continue to enjoy The_Man's "lumpys." Do well!!!
beer 302
Footballguy
Ned
Footballguy
goldenchild
Footballguy
Good luck BnB!
prosopis
Arizona Chupacabra
I did 6 miles on the treadmill today.
3 miles at 9:40, 1 mile at 9:22, 1/2 mile at 9:00, 1/2 mile 9:22, finished with 1 mile at 9:40. I wanted to keep going but I was coming close to pooping myself on the treadmill. I hate that feeling.
Good luck BnB- That race is scary
3 miles at 9:40, 1 mile at 9:22, 1/2 mile at 9:00, 1/2 mile 9:22, finished with 1 mile at 9:40. I wanted to keep going but I was coming close to pooping myself on the treadmill. I hate that feeling.
Good luck BnB- That race is scary
pigskinliquors
Dr. Parrothead
'comfortably numb said:
Excellent work The_Man. Others, please take note.
Duh. I've only been away for a week. No way that much has changed. Can't wait to hear the race report!!_________________________
My Update:
I'm back from almost a week at VA Beach. I am pretty proud of how I ate while away, but I set some PR's drinking (my PR's are pretty difficult to approach as I've aged). Had 4 hard nights in a row. All of them
It was a conference and I had 5 grad students there. I think they all bought into the rumor that if your Advisor dies, you get to graduate. I was still able to get at least an hour of working out in every day. Some elliptical, abs, random lunges, pieces of P90x, lifted and lots of pushups. Got Plyometrics in once I got home today, followed by Ab Ripper. The good news is that I have tonight off, before heading to Orlando tomorrow. I'll have 2 days with my sister who can drink more than any person I've ever met (she's a retired Colonel in the Army, and is much bigger and meaner than me)= it is genetics. After those two days, I'll be starting a 7 day cruise with 8 Undergrads and 2 Grad students. My liver will be pretty primed if I live through it
. Tomorrow I'm going to do a 1 mile run; P90x Arms and Shoulders; followed by a 1 mile run. I really want to see what short runs do to my hip.FYI: Grue, you'd be proud.
Ned
Footballguy
Livin' the dream.Duh. I've only been away for a week. No way that much has changed. Can't wait to hear the race report!!_________________________
My Update:
I'm back from almost a week at VA Beach. I am pretty proud of how I ate while away, but I set some PR's drinking (my PR's are pretty difficult to approach as I've aged). Had 4 hard nights in a row. All of them
Ned
Footballguy
I was scheduled for a 5mi recovery run on Wednesday, but I made the rare decision to bag a run. Lots of factors played into it. Sorness, hectic schedule, and the heat/humidity just made too much sense. I'm seriously addicted to this game.
I had the alarm set for 4:15 this morning to get my 10mi MLR in before the crazy heat today, but my wife decided to turn it off. I somehow woke up at 5:15 with that 'OMG I'm late' feeling. Out the door at 6 and holy crap it was straight up soupy. 82 + 71 dew point. Weatherman said this morning that anything 70 and above on the dew point is 'oppressive humidity'. I'd have to agree with him.
I made sure I started out in the 130s HR range expecting HR creep at the end. Aside from being ridiculously drenched in sweat, I felt fantastic out there. I was so wet I think it was screwing with the HR strap. I looked down around mile 4 to see my HR in the 160s. I know what 160s felt like and thought WTF. Then it was 191. Then 203. OK WTF. I pulled the strap from my chest for a second and put it back down. It immediately went back to 140s. Friggin' weird. It did this one other time around mile 6. Only thing I can think of is the crazy amounts of sweat.
Even with the crazy spikes, my HR averaged 151 @ 9:29. Great run for these conditions.
I had the alarm set for 4:15 this morning to get my 10mi MLR in before the crazy heat today, but my wife decided to turn it off. I somehow woke up at 5:15 with that 'OMG I'm late' feeling. Out the door at 6 and holy crap it was straight up soupy. 82 + 71 dew point. Weatherman said this morning that anything 70 and above on the dew point is 'oppressive humidity'. I'd have to agree with him.
I made sure I started out in the 130s HR range expecting HR creep at the end. Aside from being ridiculously drenched in sweat, I felt fantastic out there. I was so wet I think it was screwing with the HR strap. I looked down around mile 4 to see my HR in the 160s. I know what 160s felt like and thought WTF. Then it was 191. Then 203. OK WTF. I pulled the strap from my chest for a second and put it back down. It immediately went back to 140s. Friggin' weird. It did this one other time around mile 6. Only thing I can think of is the crazy amounts of sweat.
Even with the crazy spikes, my HR averaged 151 @ 9:29. Great run for these conditions.
sho nuff
Footballguy
Your control of your HR amazes me Ned.
I know mine is in trouble when I cant get it under 150 when I walk (that was even yesterday morning...finished the 4 miles about a quarter mile from the house), during the walk to the house HR was still at around 151.
Only thing in my mind during all these runs was how great its going to feel in the fall and for a December Marathon...and how much easier those temps will feel on my body after training in this heat again.
I know mine is in trouble when I cant get it under 150 when I walk (that was even yesterday morning...finished the 4 miles about a quarter mile from the house), during the walk to the house HR was still at around 151.
Only thing in my mind during all these runs was how great its going to feel in the fall and for a December Marathon...and how much easier those temps will feel on my body after training in this heat again.
Last edited by a moderator:
Ned
Footballguy
There's definitely a point of no return, which is what you're experiencing when your HR is in the 150s while walking. Been there - it friggin' sucks. The key is recognizing the warning signs before you get to that point of no return and adjusting your pace. It also helps a lot to remain calm, focus on being smooth, fluid, etc. I like the tri-man method of counting breaths per step to get my mind off of everything else. I also have to avoid thinking about races. If I start to day dream about a race and pressing the pace, I'll see my HR spike 5-10 beats real quick. Its as much mental as it is physical.
Last edited by a moderator:
beer 302
Footballguy
Odd day for me since I screwed up my schedule earlier this week. Was scheduled for a rest day from running but since I took my day off on Wednesday instead I ran my scheduled 3 miles, back to the house, on to the bike and off to the gym to get some strength training in. Good workout but it's finally starting to get stupid humid here as well. 73 degrees / 84% humidity at 4:15 am. Soaking wet after the first mile on a run that normally just breaks a sweat as you finish up 
gruecd
Footballguy
I'll be the judge of that...
Juxtatarot
Footballguy
Tri-man vs. Juxtatarot
Event: Downers Grove Five Miler
Location: Downers Grove, IL
Date: Sunday, June 24
Time: 8:30 Central
Gentlemen, place your bets! (Smart money is on Tri-man.)
Event: Downers Grove Five Miler
Location: Downers Grove, IL
Date: Sunday, June 24
Time: 8:30 Central
Gentlemen, place your bets! (Smart money is on Tri-man.)
jb1020
Footballguy
Would it kill you to just run a simple 5k or something? Good Luck!Headed out tonite to the western NC mountains for Blood, Sweat, and Gears century. Supposed to be a hot and steamy day, but winds will be down. No sign of percip!!!
pigskinliquors
Dr. Parrothead
When this happens, it is major adjust the plan time. Ned: great run as well
Trust me.
I NEVER bet against the Tri unless he's up against Chuck Norris. If this event were ever to take place, both would be declared winners (not tied) as no other outcome would be logical. ______________________My update:Got up early and did a .6 mile run; followed immediately by P90x arms/shoulders and Ab Ripper; followed immediately by another .6 mile run. My original plan was to run 1 milers, but I hadn't run more than .5, so I decided baby steps were the way to go. I felt like a geek wearing a Garmin for an around the block run. I averaged sub 7:30 for both jaunts and my HR never reached 170 (maxed at 168). Right now legs feel great. I don't think taking on a tri this year is in the cards, but I want to work towards being ready to attempt one next year. My travel schedule is too crazy over the next four months (5 trips of over 10 days) so I'll slowly build up mileage and see how my hip responds. I'm likely out for the next 10 days, though I'll try to peak in here if I can. Best of luck to all racers and everyone training!
beer 302
Footballguy
You're both winners hereYea #### that, if you both aren't puking at the finish I don't want to hear about it
Ned
Footballguy
Best thing you can do is to pace off the zen master and then hope you have a bigger kick at the end. Good luck and have fun!
Juxtatarot
Footballguy
I was thinking the same thing! (Although, to be honest, I think I'll fade around mile 4. We'll see. I'm hoping that special race day energy one gets will provide a lift.)Edit: And, of course, I'm just joking about the competition part of this. We all race against ourselves.
Last edited by a moderator:
gruecd
Footballguy
Totally what I would do. Sit on his shoulder, and then smoke him.
tri-man 47
Footballguy
Meh. Marathon Man is all big lung/slow twitch.Totally what I would do. Sit on his shoulder, and then smoke him.
If we're still together at the end (which would be fun), I'll show sonny-boy how it's done. Of course, I now envision us running a 12 minute pace over the last quarter mile as we both jockey for position ..running on the parkways, circling around trees, hiding behind parked cars ...
Ned
Footballguy
Meh. Marathon Man is all big lung/slow twitch.Totally what I would do. Sit on his shoulder, and then smoke him.
Love it.pmbrown_22
Footballguy
Juxt - Remember that Tri-Man is a sucker for the "blue-hair" runners. You can always slow him down by saying "Did you see that grandma over there?" Best of luck to the both of you.
--------
4 Recovery miles for me today. Legs are dead right now. I know that I have a long weekend ahead of me so no running will get done. I am doing a ton of stair work carrying the boxes. Providing quite the workout for me though.
--------
4 Recovery miles for me today. Legs are dead right now. I know that I have a long weekend ahead of me so no running will get done. I am doing a ton of stair work carrying the boxes. Providing quite the workout for me though.
sho nuff
Footballguy
I picture it likeMeh. Marathon Man is all big lung/slow twitch.Totally what I would do. Sit on his shoulder, and then smoke him.
, only without the rental cars.
Sand
Footballguy
Meh. Marathon Man is all big lung/slow twitch.Totally what I would do. Sit on his shoulder, and then smoke him.
beer 302
Footballguy
Had to re-read that Ned. . .
Sean
Footballguy
Just heard from some friends that a scheduled half here in Buffalo has been "postponed". This race was supposed to finish on the 50yd line of the Bills field. From what I gather there really is no good reason for the postponement and they are not offering any refunds. What a bunch of ####. The race was being put on by Rapid Running so beware if you see anything bearing their name in your area.
sho nuff
Footballguy
10 miler in the books.
66* to start, 78 to finish.
Was smarter today and went out slower even on the downhill out of the neighborhood and definitely felt stronger over the last miles that way.
I think I was faster over the 2nd half of the 10 miles and even with the heat rising the HR stayed in pretty good control until the last few hills, but I knew that would happen.
66* to start, 78 to finish.
Was smarter today and went out slower even on the downhill out of the neighborhood and definitely felt stronger over the last miles that way.
I think I was faster over the 2nd half of the 10 miles and even with the heat rising the HR stayed in pretty good control until the last few hills, but I knew that would happen.
MAC_32
Footballguy
Holy hell I'm sore today. Took Thursday off and got after it hard yesterday - did 8x 400m sprints with 1 minute rest then did the following workout
Circuit - repeat 5 times, no more than 15 seconds rest between sets
20 push up's
20 jumping lunges
10 rows
20 air squats
1 minute abs
Those jumping lunges kicked my ###. Short recovery run today, hopefully the soreness subsides before tomorrow so I can do a tempo run...
Circuit - repeat 5 times, no more than 15 seconds rest between sets
20 push up's
20 jumping lunges
10 rows
20 air squats
1 minute abs
Those jumping lunges kicked my ###. Short recovery run today, hopefully the soreness subsides before tomorrow so I can do a tempo run...
beer 302
Footballguy
Got in my 7 today but it was brutal, slow,just all around blah. 85 degrees with about the same humidity just kicked my ###.
1 - 9:47
2 - 10:12
3 - 10:38
4 - 11:02
5 - 11:59
6 - 12:30
7 - 11:12
According to the training schedule it was supposed to be my long run for the week at an easy pace, turned into a struggle to finish with me having to walk twice during the run. When does this stuff start to pay off?
1 - 9:47
2 - 10:12
3 - 10:38
4 - 11:02
5 - 11:59
6 - 12:30
7 - 11:12
According to the training schedule it was supposed to be my long run for the week at an easy pace, turned into a struggle to finish with me having to walk twice during the run. When does this stuff start to pay off?
Juxtatarot
Footballguy
Did you stay hydrated?
sho nuff
Footballguy
Last week went for 10 and struggled though 8.Those temps are tough.The difference in this week was going out a little earlier, a little bit cooler out.Also, made sure I got a little more sleep this week.And hydrated better. That does not mean just during the run, but was better about drinking more water this week...and instead of just coffee this morning before the run I drank about half of a small gatorade G2.It definitely helped.As for when it really pays off? Fall, when those temps drop. I trained through the hardest parts of summer last year and when my first half came along it was 50 degrees and felt incredibly easy compared to some of those training runs.
beer 302
Footballguy
Did not hydrate during the run & I probably need to figure out the best to start that with the temps climbing, just hate carrying things when I run. I almost exclusively drink water so I know I've get enough throughout the week but on these long runs I can really feel it at the end. Soon as I finished I slammed two G2's and about 8 glasses of water.
Juxtatarot
Footballguy
That's way too long to be out there in those conditions without something to drink. If you are running near your home, shorten your loops so you can stop back to drink. Or else stash a bottle or two somewhere down the route before you start. Sooner or later, though, you should probably buy a water belt.
Ned
Footballguy
For fellow brooks Cascadia fans - Running Warehouse has the old 6's on sale for 59.88 with free 2-day shipping. These are hands down my favorite running shoe. I wish I could use them on the road.
Similar threads
