Ran a 10k in June (5 Viewers)

[sho nuff]

After 12 hours in the car yesterday...woke up early before heading to the lake in a little bit...

Got 9 miles in.

Gru can thank me for somehow cooling the weather down once I got here.

Oh how I love the nice flat roads of Menasha, WI.

These were 9 very easy miles.

Humidity was there a little, but not bad, nice breeze and cooler temps.

Averaged 10:03 with a HR AVG around 154. Never spiked above 162 at any point.

Nice run down by the lake a bit too.

I get back to my parents house and pick up yesterday's sports section of the local paper...

There is an article on the growing popularity of the Half Marathon...and who is mentioned in the article as someone who is the exception to "veteran marathoners" who wonder how much beating their body can take and chose the 1/2 distance???

 

[prosopis]

I got up early and ran 11 miles at 10:37 pace, avg HR 156.

 

[beer 302]

Went out for a long run this morning and while I hit a distance PR it was a struggle of epic proportion. 10.54 miles, hot & humid, averaged a 11:11 pace but the run turned into more of an interval workout. Ended up walking about 5 times but once I settled on not getting in the run I wanted I just went as far as I could, walked to recovery and the ran again. I really don't know how you distance guys do it, my hats off to you.

Question for you all, I've been having a nagging pain in the outside back portion of my right foot, not the heal, just the outside meaty part. Doesn't bother me when I run just notice it when the foot moves a certain way, kinda like an achy muscle pain. What is that?

 

[AcerFC]

Being on summer vacation makes it hard for me to follow this thread since you guys average like 3 pages a day.

Anyway, came in 11th overall in my 5K today. 4th in my age group. Just missed a medal.

I looked at my Garmin at the end and it read 21:33. I was shuked. Then I looked at the distance. Only 2.95. I knew I didn't PR by close to a minute.

Hope everyone else is doing well.

 

[tri-man 47]

prosopis - solid running!

beer - tough running! Nice job on the distance; you'll get used to it as you do more (and when you drop to a shorter distance, you'll be less intimidated). I don't know about the foot pain - sorry. I trust someone will have an idea.

Acer - nice 4.75K!

---

Hot, hot, hot. I did 8 miles this a.m. with some hills - 7 of them at a controlled 8:00/mi and 160 HR.

 

[prosopis]

Went out for a long run this morning and while I hit a distance PR it was a struggle of epic proportion. 10.54 miles, hot & humid, averaged a 11:11 pace but the run turned into more of an interval workout. Ended up walking about 5 times but once I settled on not getting in the run I wanted I just went as far as I could, walked to recovery and the ran again. I really don't know how you distance guys do it, my hats off to you.Question for you all, I've been having a nagging pain in the outside back portion of my right foot, not the heal, just the outside meaty part. Doesn't bother me when I run just notice it when the foot moves a certain way, kinda like an achy muscle pain. What is that?

The more you do it the easier the distances become. I have gotten used to doing the distances but doing the distances with the speed some these guys do it in is another story.I dont know about the pain. If it does not interfere with my running I usually just ignore it until it goes away.

 

[beer 302]

Thought about it a little more as the day wore on and he bet way to describe it is the pain you feel when you have a bruise and touch it. I guess it makes sense since you pound on your feet for miles & miles. Hoping that's all it is but if anyone has had a similar experience lt me know.

 

[Sand]

First week of July in the books - 115 miles on the bike, 14 miles running, and 4750 in the pool. 10 solid hours of work, though I certainly need to run more.

 

[Ned]

Back from vacation and looks like I missed a lot. Gonna try and hit everyone... Sorry if I missed ya. Last year it seemed like we had maybe 5 or so regulars to keep up with. Now?

grue - I'm anxious to see how your training goes. From the looks of your FB updates, you've already dove in head first.

Clayton - Welcome to the running world. If you stick around this crew long enough, you'll be addicted in no time.

MAC - GL with baby #2. It certainly will make training a little harder, but maybe this will be just the thing to turn you into a morning runner.

jux - Dude......

PSL - You're scary. WIth the work you're putting in, you have to be feeling in the best shape of your life.

Ivan - 3AM?!

Arid - Another speedster added to the mix. Welcome. Good job on that 5K. We all severely underestimate how much the heat affects us. You'll be sub 18 by the fall if you put in the work. I'll save the endurance preaching since you've been MAC'in it for this long...

sho - You're putting in some good prep work for the 18/55. You lost around 100oz of sweat in that 7 miler. That's a pretty heavy sweat rate. I'd look to carry more water than 20oz which should help keep the HR down towards the end.

prosopis - You're quietly putting in some good work/improvement. When's the next race?

tri - You're simply the man. Killing it at a fun run.

Acer - Nice job on the race. What's up with the shortened course? Basically matching your PR in this heat is a great effort.

Sean - Glad to see your knee held up. Go get that thing healed up before diving back into things.

2Y2BB - I do the freezing thing too. Just be careful with the amphipods. If you freeze them too much, they're expanded too wide and are a ##### to get clipped on to the belt.

Sand - Nice week this week, especially in this heat. Are the running miles low because of your calf?

 

[Ned]

Tough week of running while on vacation. Between the heat and catching a cold, I was pretty wiped out. Got 43 in for the week, which I'm happy with. One more week to go before its time to start the next marathon cycle.

Mon - 10mi MLR. Hammies were killing me from Sunday's 5K. I had to work harder than I would've liked, but held it together for a decent run. 9:26/147

Thurs - 8mi GA. Came down with a cold sometime Monday night/Tuesday morning so I rearranged my schedule. Took Wednesday off to get some rest and let the hammies calm down (they were still sore!). I felt pretty wiped out on this run, but got through it fine. Heat/humidity was just disgusting. 8:57/152

Sat - 10mi MLR. Cold was pretty well gone and it showed. Another HHH day, but it didn't matter this time. After watching my sweat rate for the past month or so, I feel like I really have my hydration dialed in. 9:40/145 I'm loving this low HR in these conditions. I'm running a good 10bpm lower at the same pace compared to this time last year.

Today - 15mi LR. Yuckkkkkk. Legs were tired from yesterday's 10 and it was just terrible out there. I knew I was in trouble when I felt like turning back home at mile 2. Ended up fighting through it and fell into a groove on the way back home around mile 9 or so. Dropped 7.6 lbs (75oz intake during/after run) made for a disgusting mess when I walked into the house. :X 9:45/142

 

[tri-man 47]

Tough week of running while on vacation. Between the heat and catching a cold, I was pretty wiped out. Got 43 in for the week, which I'm happy with. One more week to go before its time to start the next marathon cycle.

Mon - 10mi MLR. Hammies were killing me from Sunday's 5K. I had to work harder than I would've liked, but held it together for a decent run. 9:26/147

Thurs - 8mi GA. Came down with a cold sometime Monday night/Tuesday morning so I rearranged my schedule. Took Wednesday off to get some rest and let the hammies calm down (they were still sore!). I felt pretty wiped out on this run, but got through it fine. Heat/humidity was just disgusting. 8:57/152

Sat - 10mi MLR. Cold was pretty well gone and it showed. Another HHH day, but it didn't matter this time. After watching my sweat rate for the past month or so, I feel like I really have my hydration dialed in. 9:40/145 I'm loving this low HR in these conditions. I'm running a good 10bpm lower at the same pace compared to this time last year.

Today - 15mi LR. Yuckkkkkk. Legs were tired from yesterday's 10 and it was just terrible out there. I knew I was in trouble when I felt like turning back home at mile 2. Ended up fighting through it and fell into a groove on the way back home around mile 9 or so. Dropped 7.6 lbs (75oz intake during/after run) made for a disgusting mess when I walked into the house. :X 9:45/142

Nice catch-up, and nice running despite the challenges! You've got a great base for the marathon training.The weather broke last night, so it's a beautiful morning here at our summer cottage. But it's killing me ...passed up the chance for another lake swim or a run through the countryside (or a swim/run brick) to stay in and do academic work. The big payoff is down the road when I get summers off and have all day to train and relax. :sigh:

 

[Sand]

Sand - Nice week this week, especially in this heat. Are the running miles low because of your calf?

Calf is fine. All systems are go. It is just pretty darn hot here and I'm biking a lot. 10 hours/week for me is pretty much a full load and running just falls to the bottom in this weather. That and I was a slug and didn't do anything on the 4th. If I can get in 20 I'd be ecstatic.

Hot, hot, hot. I did 8 miles this a.m. with some hills - 7 of them at a controlled 8:00/mi and 160 HR.

Controlled? :finger: That is flying in this heat! Are you ripping the soles off of your shoes these days?

 

[Juxtatarot]

Kind of a sneaky heat this morning. It was overcast and cooler than it's been recently so I slept in a bit and didn't get out until 8:00. Temperature in the mid to high 70s. I wanted to get in a long run (16+) before my half marathon on July 22. I told myself to slow down and run in the 8:15 range but every time I looked at my Garmin it read in the 7:30s. I'd slow down for a bit but then the pattern repeated. Going too fast for the heat tired me out and I quit after 13 miles. I swear, sometimes I am such a stupid runner. Average pace 7:44, average heart rate 150.

 

[Juxtatarot]

Thought about it a little more as the day wore on and he bet way to describe it is the pain you feel when you have a bruise and touch it. I guess it makes sense since you pound on your feet for miles & miles. Hoping that's all it is but if anyone has had a similar experience lt me know.

I have pain in both heels that sounds similar (I know you stated it's not your heel but isn't the meaty part in the back of your foot still your heel?). I have problems with my Achilles tendons and always thought it was the lower part of those. Anyway, it comes and goes but rarely hurts after I've run a mile or so. I don't let it affect my running.

 

[beer 302]

Thought about it a little more as the day wore on and he bet way to describe it is the pain you feel when you have a bruise and touch it. I guess it makes sense since you pound on your feet for miles & miles. Hoping that's all it is but if anyone has had a similar experience lt me know.

I have pain in both heels that sounds similar (I know you stated it's not your heel but isn't the meaty part in the back of your foot still your heel?). I have problems with my Achilles tendons and always thought it was the lower part of those. Anyway, it comes and goes but rarely hurts after I've run a mile or so. I don't let it affect my running.

http://www.runnersworld.com/community/forums/injury-prevention/injuries/please-sharp-pain-outside-bottom-of-footDid a little research through the Runner's World injury forum and found this thread. The picture in it kind of pinpoints where my pain is at. Appears it might be tendinitous or just overall soreness? Ran 3 recovery miles today after yesterday's abortion and while it doesn't bother me I know it's there. I feel it when I walk as well but only when my foot lands a certain way, not persistent.

 

[Juxtatarot]

Thought about it a little more as the day wore on and he bet way to describe it is the pain you feel when you have a bruise and touch it. I guess it makes sense since you pound on your feet for miles & miles. Hoping that's all it is but if anyone has had a similar experience lt me know.

I have pain in both heels that sounds similar (I know you stated it's not your heel but isn't the meaty part in the back of your foot still your heel?). I have problems with my Achilles tendons and always thought it was the lower part of those. Anyway, it comes and goes but rarely hurts after I've run a mile or so. I don't let it affect my running.

http://www.runnersworld.com/community/forums/injury-prevention/injuries/please-sharp-pain-outside-bottom-of-footDid a little research through the Runner's World injury forum and found this thread. The picture in it kind of pinpoints where my pain is at. Appears it might be tendinitous or just overall soreness? Ran 3 recovery miles today after yesterday's abortion and while it doesn't bother me I know it's there. I feel it when I walk as well but only when my foot lands a certain way, not persistent.

Oh, never had pain there. Sorry, can't be of help.

 

[IvanKaramazov]

Being on summer vacation makes it hard for me to follow this thread since you guys average like 3 pages a day. Anyway, came in 11th overall in my 5K today. 4th in my age group. Just missed a medal. I looked at my Garmin at the end and it read 21:33. I was shuked. Then I looked at the distance. Only 2.95. I knew I didn't PR by close to a minute. Hope everyone else is doing well.

That's weird -- was this a new or really small event? That might explain why the course wasn't correct. Being OCD about this sort of thing, I'd be ticked off because I'd know that I wouldn't be able to count this as a PR in good conscience.__________________________I got in 8 GA miles after my son's soccer game this morning. It was pretty warm (83) but not particularly humid, so it actually didn't feel that bad. Easy.

 

[sho nuff]

sho - You're putting in some good prep work for the 18/55. You lost around 100oz of sweat in that 7 miler. That's a pretty heavy sweat rate. I'd look to carry more water than 20oz which should help keep the HR down towards the end.

Yeah, I could do more water.Also about time I shorten the loop and come back by the house to replenish midway like I did last summer.

 

[gruecd]

Grue and Bentley: are you still up for a cold beverage?!

Unfortunately, I'm no longer making the trip to Iowa that weekend, so I'm out.

 

[AcerFC]

Being on summer vacation makes it hard for me to follow this thread since you guys average like 3 pages a day. Anyway, came in 11th overall in my 5K today. 4th in my age group. Just missed a medal. I looked at my Garmin at the end and it read 21:33. I was shuked. Then I looked at the distance. Only 2.95. I knew I didn't PR by close to a minute. Hope everyone else is doing well.

That's weird -- was this a new or really small event? That might explain why the course wasn't correct. Being OCD about this sort of thing, I'd be ticked off because I'd know that I wouldn't be able to count this as a PR in good conscience.__________________________I got in 8 GA miles after my son's soccer game this morning. It was pretty warm (83) but not particularly humid, so it actually didn't feel that bad. Easy.

It was the 3rd year and had about 87 people if I remember correctly. I'm not counting it. Wish I would have realized before hand. I would have ran it out.

 

[pigskinliquors]

PSL - You're scary. WIth the work you're putting in, you have to be feeling in the best shape of your life.

Though I'm still trying to lose the extra poundage I put on during two+ weeks of travel.

Dropped 7.6 lbs (75oz intake during/after run) made for a disgusting mess when I walked into the house. :X 9:45/142

Damn! Be careful out there. That is crazy. Keep hydrated everyone. If you are not drinking water right now, go get some. If possible, get more liquids into you during these runs GB.

The big payoff is down the road when I get summers off and have all day to train and relax. :sigh:

Like everything you seem to do; you have put a lot of work into your Dr. studies. Stay the course. It is going to be scary how you are going to train when you have more available free-time. I'm hoping to be a 9 month guy down the road as well. Even at 12, I have great flexibility to get my stuff done when it is convenient for me.

Unfortunately, I'm no longer making the trip to Iowa that weekend, so I'm out.

Sorry to hear GB. There will be a next time!Sand: Awesome re: your calf, and amazing efforts lately. You should be a beast with the base you have been building. I'd keep the running mileage fairly low in the heat and keep the bike miles high. Reverse this once the weather cools.

Acer: Great race and almost podium!!!

ShoNuff: You need to be drinking MUCH more water. Have you ever tried a Camelback?

________________________________

My Update:

I had a good weekend of workouts. My legs were a bit fried (in a good way) from the tiny bit of running I did last week, so I stayed away from it over the weekend. Saturday I leisurely swam 1,000 and followed it immediately with Ab Ripper and Plyo X. Sunday I did P90x Chest, Shoulders and Triceps; followed immediately with a 25 mile ride. I hadn't been on the bike in almost 3 weeks, and it was quite an effort. The winds being 15 mph+ did not help. I was pleased to AVE 20.4 MPH, and even more pleased to have passed three young dudes on a flat section with a cross wind going 27 MPH. I sustained it for almost a full mile and thankfully I went left while they went straight. I was not going to let them catch me, and might have killed myself (HR at 187) had I had to sustain much longer. It destroyed the rest of my ride (still had 9 miles left) but it was well worth the adrenaline.

I'm starting a bit of a cleanse today. I'm going no to low carbs for three days, with mostly a liquid diet (which ironically will mean no alcohol though). After eating/drinking like crap for almost three weeks, I need to get back on track before going on vacation and eating/drinking like crap for another three weeks. I'd like 4 less pounds to haul across Iowa; and also want my abs back before going back to WI .

 

[pmbrown_22]

Too much to catch up on after a week and a half away from here.

Move went good and we are now unpacking everything. Have yet to run in the new digs, but there are runners everywhere. Seems to be jogging bra central.

As for vacation. I was able to get out three times and enjoyed the runs. I needed the break from reality though and barely wore regular shoes at all. When i went out on my runs it felt as if I was running on air in my shoes.

Have a great day all and stay hydrated.

 

[pigskinliquors]

Too much to catch up on after a week and a half away from here.

Move went good and we are now unpacking everything. Have yet to run in the new digs, but there are runners everywhere. Seems to be jogging bra central.

As for vacation. I was able to get out three times and enjoyed the runs. I needed the break from reality though and barely wore regular shoes at all. When i went out on my runs it felt as if I was running on air in my shoes.

Have a great day all and stay hydrated.

Mmmmmmm. Jogging bras.
Git your butt out there and join them pmb!

 

[sho nuff]

Holy Humidity Batman...

65 degrees...dew point was 63...95% humidity when I went out.

Was going to do a 7/5 tempo run...it turned into a 6/4.

Water was going quick, as was everything else as I ran.

Managed to gut out the 6 with 4 tempo miles. They were cruising along fine at about 8:35 til the 4th one...that one was more about 9:05...and the wall came quick. Shuffled home a cool down mile in about 10:35.

Drank a gatorade before. About 30 oz of water on the run (had my 2 10oz bottles and filled one of them when I saw a fountain (pretty nasty water though)).

The upside is the legs felt great.

Rest day tomorrow, golf and a recovery run on Wednesday and a long run on Thursday before the drive back home Friday/Saturday.

 

[comfortably numb]

Been so out of my routine last several weeks since vacation and working out of the office several days.

Great job to everyone lately with your races and training.

Been able to keep my running schedule on point for the most part.

Welcome aboard Clayton, keep it up.

I started in January with my 1st 5k at 29 something??

Just enjoy, have fun, get healthier and post bib numbers.

I completed an 8k on 6/23 at 40.48 and my towns 5k at 24.38 on 4th of July.

I'll spare the RR's but will say it was hot and I fully utilized all the water stations and neighborhood water hoses, I moved on from the wet hair look for the finish line photos, and was going for the "wet body" look.

Ran 7miles yesterday for longest run of my life, and felt really good.

 

[MAC_32]

Really wanted to increase my weekly miles this week from 26, but my body said to take the whole weekend off. Besides, 11 of those miles were jogging stroller miles so I'll consider that my increase for last week. Getting back to the jogging stroller tomorrow, today is my first track workout in a couple of weeks. FINALLY cooled off and I'm feeling fresh so I'm going to make it a brutal one.

 

[pigskinliquors]

Ran 7miles yesterday for longest run of my life, and felt really good.

When are you running a Half, and then a full marathon?

Really wanted to increase my weekly miles this week from 26, but my body said to take the whole weekend off. Besides, 11 of those miles were jogging stroller miles so I'll consider that my increase for last week. Getting back to the jogging stroller tomorrow, today is my first track workout in a couple of weeks. FINALLY cooled off and I'm feeling fresh so I'm going to make it a brutal one.

Jogging stroller miles do count for more! Kick that workout's ### today!!

 

[gruecd]

Back from vacation and looks like I missed a lot. Gonna try and hit everyone... Sorry if I missed ya. Last year it seemed like we had maybe 5 or so regulars to keep up with. Now?

grue - I'm anxious to see how your training goes. From the looks of your FB updates, you've already dove in head first.

I know what you mean about falling behind; life just gets in the way sometimes. Great week of training, by the way. I had a decent week, but this heat is really ####### with my head. It's been super warm for my last couple of long trail runs, and I'm convinced that the effects are lingering. It was the same way with Boston; it wasn't until a couple of weeks afterwards that I really felt "normal" again.

Anyway, week in review:

M - 10-miler at 8:17/mile. Not bad after 18-mile trail run on Sunday.

T - Rest

W - 6-miler at 8:34/mi with temp 93°F and dewpoint 75°. Brutal.

T - 8-miler at 8:53/mi under similar conditions (91/71).

F - 17.13 miles on the trail at 11:07/mi. Around 80° at the start, 90° at the finish. Shaded parts were bearable, open parts were brutal. Purposely ran slow the first half and held up decent until the last 2-3 miles.

S - 10-miler at 8:29/mile. Legs were shot after Friday's trail run. Just trying to get used to running on tired legs.

S - USRD. After Friday and Saturday's runs and Summerfest on Saturday afternoon/evening, I bagged my planned 8-9 miles.

Total 51+ miles. Less than the 60 that I'd planned, but that's the way it goes sometimes. I'll try again this week.

 

[IvanKaramazov]

F - 17.13 miles on the trail at 11:07/mi. Around 80° at the start, 90° at the finish.

Oof. That sounds terrible. Way to HTFU and get through it.

 

[comfortably numb]

Ran 7miles yesterday for longest run of my life, and felt really good.

When are you running a Half, and then a full marathon?

I'm not crazy enough like you folks to do a full marathon...yetBut Ned gave me a long schedule to prepare for Phily HM in Nov.It's weird and awesome at the same time how in January after a 5k I set a goal for a 10k completion later on in 2012, and I blew through that in a month and am aiming for 13.1MyeeshNever ever thought I COULD or WOULD want to run for 1-2 hours straight.

 

[17seconds]

Thought about it a little more as the day wore on and he bet way to describe it is the pain you feel when you have a bruise and touch it. I guess it makes sense since you pound on your feet for miles & miles. Hoping that's all it is but if anyone has had a similar experience lt me know.

I have pain in both heels that sounds similar (I know you stated it's not your heel but isn't the meaty part in the back of your foot still your heel?). I have problems with my Achilles tendons and always thought it was the lower part of those. Anyway, it comes and goes but rarely hurts after I've run a mile or so. I don't let it affect my running.

http://www.runnersworld.com/community/forums/injury-prevention/injuries/please-sharp-pain-outside-bottom-of-footDid a little research through the Runner's World injury forum and found this thread. The picture in it kind of pinpoints where my pain is at. Appears it might be tendinitous or just overall soreness? Ran 3 recovery miles today after yesterday's abortion and while it doesn't bother me I know it's there. I feel it when I walk as well but only when my foot lands a certain way, not persistent.

It's probably tendinitis. I've been dealing with something similar for a few months. I thought it was soreness also, but if: 1) it continues for weeks, 2) is worse when getting up in the morning or sitting for a long time, and 3) goes away during runs... it's early stages of tendinitis.It probably won't go away completely unless you stop running for several weeks. That's the best course of action but it can also be managed. If it hurts a lot while resting or starts hurting while you are running you need to stop because it's getting into a more severe stage.For me, I have one last half marathon in a little over a month. I'm training for that, managing the pain by trying not to overtrain, stretching, using tape, etc. After that race I'm done for the year. Just light running when my feet feel good. I don't want it to be a problem in 2013.

 

[beer 302]

Thought about it a little more as the day wore on and he bet way to describe it is the pain you feel when you have a bruise and touch it. I guess it makes sense since you pound on your feet for miles & miles. Hoping that's all it is but if anyone has had a similar experience lt me know.

I have pain in both heels that sounds similar (I know you stated it's not your heel but isn't the meaty part in the back of your foot still your heel?). I have problems with my Achilles tendons and always thought it was the lower part of those. Anyway, it comes and goes but rarely hurts after I've run a mile or so. I don't let it affect my running.

http://www.runnersworld.com/community/forums/injury-prevention/injuries/please-sharp-pain-outside-bottom-of-footDid a little research through the Runner's World injury forum and found this thread. The picture in it kind of pinpoints where my pain is at. Appears it might be tendinitous or just overall soreness? Ran 3 recovery miles today after yesterday's abortion and while it doesn't bother me I know it's there. I feel it when I walk as well but only when my foot lands a certain way, not persistent.

It's probably tendinitis. I've been dealing with something similar for a few months. I thought it was soreness also, but if: 1) it continues for weeks, 2) is worse when getting up in the morning or sitting for a long time, and 3) goes away during runs... it's early stages of tendinitis.It probably won't go away completely unless you stop running for several weeks. That's the best course of action but it can also be managed. If it hurts a lot while resting or starts hurting while you are running you need to stop because it's getting into a more severe stage.For me, I have one last half marathon in a little over a month. I'm training for that, managing the pain by trying not to overtrain, stretching, using tape, etc. After that race I'm done for the year. Just light running when my feet feel good. I don't want it to be a problem in 2013.

Thinking along those lines as well. Best way to describe where is on the outside part of your foot where your shoe support is for your arch (not on the inside but the outside of your foot). It hurts right there so it's either the beginnings of tendinitis or just soreness from the pounding.I know it's there today but it's markedly better and I suspect that tomorrow morning it will be fine until I aggravate it by running. The upside is I have a business trip this week starting on Thursday so I'm running tomorrow and maybe Wednesday then shutting down the training until next week and just enjoying some golf & time off. Should be good to go next week

 

[gruecd]

A bit cooler tonight (77°F), but low humidity, a bit of shade, and a gusty, cool NE breeze made all the difference in the world. Split 32:17/28:43, overall average 7:38/mile. Felt great to run a little faster for a change. 12-mile MLR in the morning.

 

[Sand]

Mmmmmmm.

Moar. Moar. Ole! Ole!

----

Anyway, my building continues. A quick 15 mile ride last night. 200w average and beat some hill PRs. Funny how in biking my legs can feel like toast and yet just keep turning over.

5 mile run tonight. I think it was somewhere in the neighborhood of 118 or so. Blast furnace hot today. 8:40s or so. Meh - done.

 

[IvanKaramazov]

Ran 7miles yesterday for longest run of my life, and felt really good.

When are you running a Half, and then a full marathon?

I'm not crazy enough like you folks to do a full marathon...yetBut Ned gave me a long schedule to prepare for Phily HM in Nov.It's weird and awesome at the same time how in January after a 5k I set a goal for a 10k completion later on in 2012, and I blew through that in a month and am aiming for 13.1MyeeshNever ever thought I COULD or WOULD want to run for 1-2 hours straight.

If you can run 6-7 miles now, you're at the point where you can pack on miles fairly easily. The jump from 7 miles to 10 miles is much easier than the jump from 3-4 miles to 6-7. And if you can do 10, you can do 13.1.

 

[17seconds]

Now here's a good run guys... I just did a 6 mile tempo run after work. I get back.. The sales guys have the In N Out catering truck - basically a mobile version of In N Out Burger - in front of the office. And a craft brew beer truck. A double double and a Stone IPA to cap off a tough run.

 

[tri-man 47]

Now here's a good run guys... I just did a 6 mile tempo run after work. I get back.. The sales guys have the In N Out catering truck - basically a mobile version of In N Out Burger - in front of the office. And a craft brew beer truck. A double double and a Stone IPA to cap off a tough run.

 

[Ned]

A bit cooler tonight (77°F), but low humidity, a bit of shade, and a gusty, cool NE breeze made all the difference in the world. Split 32:17/28:43, overall average 7:38/mile. Felt great to run a little faster for a change. 12-mile MLR in the morning.

Cooler here at 5AM, but still humid (73 + 63 dew). Still made for a much better run for me too. 8mi GA @ 8:45/151.

 

[MAC_32]

1/2 mile warmup

The Guantlet

20 jumping lunges

100m jog

100m sprint

100m jog

100m agility sprint (5 strides forward, 5 cross over side steps, 5 strides backwards, 5 cross over side steps, 5 strides forward)

Stairs

20 push up's

4x

200m jog

200m sprint

200m jog

200 sprint

The Guantlet 2 more times

1/2 mile cool down

Took a half hour and felt like my hams were going to explode on the last couple of sprints. It was nice to get another one of these in. Easy trot with the jogging stroller on tap tonight...

 

[beer 302]

Now here's a good run guys... I just did a 6 mile tempo run after work. I get back.. The sales guys have the In N Out catering truck - basically a mobile version of In N Out Burger - in front of the office. And a craft brew beer truck. A double double and a Stone IPA to cap off a tough run.

You sir, suckGot in 5 today, nice hard run for me, 9:38 pace. Plan on doing some elliptical work tomorrow and then shutting it down for a few days to heal up some.

 

[pigskinliquors]

Total 51+ miles. Less than the 60 that I'd planned, but that's the way it goes sometimes. I'll try again this week.

Still more miles than I've EVER done in a week. Way to work through the conditions

I'm not crazy enough like you folks to do a full marathon...yet

Your time will come. The path you are on is a given.

If you can run 6-7 miles now, you're at the point where you can pack on miles fairly easily. The jump from 7 miles to 10 miles is much easier than the jump from 3-4 miles to 6-7. And if you can do 10, you can do 13.1.

...and once you can get to 13.1, It's not too difficult to start a longer training cycle to get to 26.2.

Now here's a good run guys... I just did a 6 mile tempo run after work. I get back.. The sales guys have the In N Out catering truck - basically a mobile version of In N Out Burger - in front of the office. And a craft brew beer truck. A double double and a Stone IPA to cap off a tough run.

A bit cooler tonight (77°F), but low humidity, a bit of shade, and a gusty, cool NE breeze made all the difference in the world. Split 32:17/28:43, overall average 7:38/mile. Felt great to run a little faster for a change. 12-mile MLR in the morning.

Cooler here at 5AM, but still humid (73 + 63 dew). Still made for a much better run for me too. 8mi GA @ 8:45/151.

Nice to see some good runs! Keep at it in the heat, and dividends will be paid.

1/2 mile warmup

The Guantlet

20 jumping lunges

100m jog

100m sprint

100m jog

100m agility sprint (5 strides forward, 5 cross over side steps, 5 strides backwards, 5 cross over side steps, 5 strides forward)

Stairs

20 push up's

4x

200m jog

200m sprint

200m jog

200 sprint

The Guantlet 2 more times

1/2 mile cool down

Took a half hour and felt like my hams were going to explode on the last couple of sprints. It was nice to get another one of these in. Easy trot with the jogging stroller on tap tonight...

Sweeeeeeeeeeeeeet! I can't wait to get back from vacation and back to Cross Fit.

Got in 5 today, nice hard run for me, 9:38 pace. Plan on doing some elliptical work tomorrow and then shutting it down for a few days to heal up some.

Smart move beer. _______________________

After 3 days of eating better, I've lost most of my vacation weight. Today will be a different story, as I have 2 Ph.D. students proposing their dissertations today, and they are going to want to celebrate immediately after. We are also having our last RAGBRAI drink-training session tonight as we all want to make sure we are primed to be able to drink heavily and get up and work out.

 

[tri-man 47]

Huh. 8 x 400m today, and ran them at :85 average. I sure didn't feel loose and ready to pop them, but something clicked.

 

[pigskinliquors]

Huh. 8 x 400m today, and ran them at :85 average. I sure didn't feel loose and ready to pop them, but something clicked.

 

[Kuz]

Ran 6.1 this morning in about 58 minutes or so. Temps were in the low 60's. Just perfect running conditions. I was shooting for about 10 minute miles & ended up a little bit faster but it was an easy run. Only the 2nd 6 mile run I have done. I guess it's getting a little easier for me.

 

[beer 302]

After 3 days of eating better, I've lost most of my vacation weight. Today will be a different story, as I have 2 Ph.D. students proposing their dissertations today, and they are going to want to celebrate immediately after. We are also having our last RAGBRAI drink-training session tonight as we all want to make sure we are primed to be able to drink heavily and get up and work out.

You sir, suck

 

[gruecd]

liquors - I'm impressed by your dedication to the CrossFit stuff. Also kinda jealous about RAGBRAI. Sounds like a blast.

tri-man - Nice job on those 400s, speedy!!

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

Less than 12 hours after finishing last night's 8-miler, I was back on the road at 6:18 this morning for another 12 (good ultra training). Temps were cooler in the low 60s, but with 95% humidity, I was still soaked by the time I finished. Anyway, managed another solid negative split run, going 50:28/46:16 for an overall average of 8:04/mile. Last two miles were my fastest at 7:40 and 7:34.

In related news, I'm sad to report that my iPod shuffle has passed away, with the official cause of death being drowing in sweat. I put it inside a baggie when I run and then just poke the headphone jack through, but apparently that's not enough. Good thing they're only $50...

 

[comfortably numb]

liquors - I'm impressed by your dedication to the CrossFit stuff. Also kinda jealous about RAGBRAI. Sounds like a blast.

tri-man - Nice job on those 400s, speedy!!

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

Less than 12 hours after finishing last night's 8-miler, I was back on the road at 6:18 this morning for another 12 (good ultra training). Temps were cooler in the low 60s, but with 95% humidity, I was still soaked by the time I finished. Anyway, managed another solid negative split run, going 50:28/46:16 for an overall average of 8:04/mile. Last two miles were my fastest at 7:40 and 7:34.

In related news, I'm sad to report that my iPod shuffle has passed away, with the official cause of death being drowing in sweat. I put it inside a baggie when I run and then just poke the headphone jack through, but apparently that's not enough. Good thing they're only $50...

Christ!

 

[comfortably numb]

Ran 7miles yesterday for longest run of my life, and felt really good.

When are you running a Half, and then a full marathon?

I'm not crazy enough like you folks to do a full marathon...yetBut Ned gave me a long schedule to prepare for Phily HM in Nov.It's weird and awesome at the same time how in January after a 5k I set a goal for a 10k completion later on in 2012, and I blew through that in a month and am aiming for 13.1MyeeshNever ever thought I COULD or WOULD want to run for 1-2 hours straight.

If you can run 6-7 miles now, you're at the point where you can pack on miles fairly easily. The jump from 7 miles to 10 miles is much easier than the jump from 3-4 miles to 6-7. And if you can do 10, you can do 13.1.

My body agrees with you.When I 1st started finishing up 3-4 mile runs early on I kinda felt like i couldn't last much longer. Now at 5-6-7 I feel i can still go a bit more if i wanted to, and this is in 90+ degree weather.

 

[IvanKaramazov]

Huh. 8 x 400m today, and ran them at :85 average. I sure didn't feel loose and ready to pop them, but something clicked.

Holy #### that's fast. Nice job. ________________I did a laid-back 12 miles this morning and deeply appreciated the fact that it never even cracked 70 while I was out there. My legs were a little dead from the get-go, but everything went well otherwise. This a recovery week and my two remaining runs will be super-easy (4 recovery and 8 GA), so I should have plenty of time to rest up before next week's jump to 50 miles.

 

[beer 302]

BNB, you weren't riding in Fort Mill this weekend by any chance? There were a few packs riding on the route I was running Saturday.

I was struggling through the home stretch on my run, looked up and saw a biker drafting behind a pontoon bhote. I almost had to stop from laughing so hard, great inspiration to finish up.