Ran a 10k in June (1 Viewer)

[Sean]

Tried getting out for a run on Saturday after taking a little over 2 weeks off due to my knee. I've been doing Insanity/cross training stuff in the meantime with no pain.

Epic fail. I could barely make it 2 miles before I had to walk. Back to the drawing board. I have an appointment set up with a sports doc one of my co-workers has gone to. I guess the doctor is a big runner.

 

[Ned]

Tried getting out for a run on Saturday after taking a little over 2 weeks off due to my knee. I've been doing Insanity/cross training stuff in the meantime with no pain. Epic fail. I could barely make it 2 miles before I had to walk. Back to the drawing board. I have an appointment set up with a sports doc one of my co-workers has gone to. I guess the doctor is a big runner.

Ouch. GL with the doc. You're doing the right thing here...

 

[gruecd]

Good runs, guys. I finished my 14 miles with Squishy, aka gruecd

Dude. I'm maybe 5 pounds over race weight. You don't have to start making fat jokes...

 

[gruecd]

Where's PSL?

I know, right?! I said the same thing to tri-man during our run on Saturday.

Being squishy (I feel your pain, grue) after just 5 mi is ridiculous.

Fellow heavy sweaters, unite!!!

I won't even spoil the mood by asking if she looked good all sweated up.

I will. Did she look good all sweated up??

Yeah...seriously going to invest in a shoe dryer.

This is what I have. Works in a couple hours to dry shoes and really helps with any odor, as well. I put my cycling gloves and kid's shoes on there all the time, just to drive out funk.

Yeah, I've got the same thing. Just bought it last week, in fact. Works like a charm. If you don't wanna invest the $40, stuffing your shoes with newspapers works pretty well, too.

Week 2 in the books at 55 miles. Considering the mileage and running 12 out of the last 13 days, I'm feeling really good.

Nice work, Ned. Keep it up.

Couple of questions regarding gu. Is it necessary for a half or recommended I guess? Whats the benefit to it? What's been your experience with caffeinated vs non-caffeinated?

If I'm racing a half, I take a Gu at mile 5 and another at mile 10. I do use caffeinted (Mandarin Orange). For training runs, I'll usually take at least one Gu for anything over 90 minutes. But like the others have said, everyone is different.

 

[gruecd]

Like tri-man said, we had a nice 14-miler on Saturday morning. Temps were in the low- to-mid 70s with dew points in the low 60s, so it was warm, but not unbearable. It was an out-and-back course with no water along the way. I tried making it with just my 20-ounce handheld, but I was dying with about 3-1/2 miles to go, so we had to make a quick pit stop at a local grocery store so I could re-fill. As it was, I probably drank half as much as I normally would've. I think we made it about 5 miles before I was sopping wet, but I don't think tri-man broke a sweat. I think he had a couple of 8-ounce bottles on his fuel belt, and that was it. No Gu or anything. No idea how he does it.

Week in review (cut-back week):

M - rest

T - 5 @ 8:05

W - 6 @ 8:27

T - 4 @ 8:17

F - 10 @ 8:02

S - 14 @ 8:04

S - 8 @ 8:10

Weekly total - 47 miles

Another 60 on tap for this week, including 20/10 on Saturday-Sunday.

 

[IvanKaramazov]

Couple of questions regarding gu. Is it necessary for a half or recommended I guess? Whats the benefit to it? What's been your experience with caffeinated vs non-caffeinated?

If I'm racing a half, I take a Gu at mile 5 and another at mile 10. I do use caffeinted (Mandarin Orange). For training runs, I'll usually take at least one Gu for anything over 90 minutes. But like the others have said, everyone is different.

I'm a big supporter of this too. During a half, you're tearing through your glycogen stores. You're not going to completely run out like you might during a full, but it's been my experience that a few extra carbs during the race serve as a nice pick-me-up. Granted it could be a placebo effect, but I don't think it is.

 

[sho nuff]

Couple of questions regarding gu. Is it necessary for a half or recommended I guess? Whats the benefit to it? What's been your experience with caffeinated vs non-caffeinated?

If I'm racing a half, I take a Gu at mile 5 and another at mile 10. I do use caffeinted (Mandarin Orange). For training runs, I'll usually take at least one Gu for anything over 90 minutes. But like the others have said, everyone is different.

I'm a big supporter of this too. During a half, you're tearing through your glycogen stores. You're not going to completely run out like you might during a full, but it's been my experience that a few extra carbs during the race serve as a nice pick-me-up. Granted it could be a placebo effect, but I don't think it is.

In my limited experience of 4 HMs...1st one, Gu at 4.5 and 9. Plenty left in the tank at the end...though some of that was probably due to sandbagging a bit at the start (not to be confused with sanding the start) because I just was unsure on what pace I could fully sustain.2nd one, Gu at 6.5. Paid dearly for it in the end. Of course, hillier and trying to push a faster pace too. But I had nothing left.3rd HM. Gu at 4.5 and 9. Felt great the whole way and had plenty left in the tank (another flat half).4th HM. I really don't remember. I took 2, and some beer a few times...and felt like trash this whole race.I think in my head because of the one bonk...I will probably always take 2...for the full I plan on one every 5ish miles.

 

[comfortably numb]

Hey,

back after about 10-12 days off.

MIL got real sick and passed away, that and the subsequent death related things to deal with, throw in some rain and some laziness and I had a 12 day run vacation.

Did 3 on Saturday and 7miles on Sunday.

Felt good to get back in, and my body fell very well rested and energized.

I need to schedule a few more 10 day breaks to rejuvenate during a training cycle!

 

[sho nuff]

Sorry to hear that CN.

 

[Ned]

Being squishy (I feel your pain, grue) after just 5 mi is ridiculous.

Fellow heavy sweaters, unite!!!

Couple of questions regarding gu. Is it necessary for a half or recommended I guess? Whats the benefit to it? What's been your experience with caffeinated vs non-caffeinated?

If I'm racing a half, I take a Gu at mile 5 and another at mile 10. I do use caffeinted (Mandarin Orange). For training runs, I'll usually take at least one Gu for anything over 90 minutes. But like the others have said, everyone is different.

It's like we're long lost twins, except you stole all the speed. I follow the same Gu plan, except I've moved totally to Hammer gels. Been using their 26oz jug and refilling the mini amphipod bottle. It's a heck of a lot easier than carrying all those packets.

 

[IvanKaramazov]

Sorry to hear about your MIL, comfortably numb.

 

[Hugh One]

Hey,back after about 10-12 days off.MIL got real sick and passed away, that and the subsequent death related things to deal with, throw in some rain and some laziness and I had a 12 day run vacation.Did 3 on Saturday and 7miles on Sunday.Felt good to get back in, and my body fell very well rested and energized.I need to schedule a few more 10 day breaks to rejuvenate during a training cycle!

Good to hear that you're back in the running game. Sorry to hear about your family. :(

 

[tri-man 47]

Hey,back after about 10-12 days off.MIL got real sick and passed away, that and the subsequent death related things to deal with, throw in some rain and some laziness and I had a 12 day run vacation.Did 3 on Saturday and 7miles on Sunday.Felt good to get back in, and my body fell very well rested and energized.I need to schedule a few more 10 day breaks to rejuvenate during a training cycle!

Good to hear that you're back in the running game. Sorry to hear about your family. :(

Yes, sorry to hear, CN. It's good to know you treated the days off as some extended rest.

 

[prosopis]

Sorry for your loss CN

Grue those are serious miles I dont know how you do it. I think you and Tri man may be cyborg.

Ned, Sho Nuff, Beer- great training going on.

I know I am missing people but I read it all and take something from all these posts. Keep them coming.

I went out to do 5 mile run today. It was 95 with humidity at 25%. I called it at 3 miles. I was dying and having to stop quite a bit. I did do it at a 9:19 pace though which is really good for me. Tomorrow I have 5x400@5k pace scheduled. I am going to have to do that outside in the heat as well. I should be able to pull it off.

 

[Ned]

Day 1, week 3 of Pfitz 18/70 - 11mi MLR

Some decent weather for this time of year (70/68 @ 5AM) made for a comfortable and not so squishy run. It turned out to be a solid run where my HR was rock steady the whole way. It actually was going down as the run got longer. What a cool feeling. I had to fight myself from speeding up. It was almost as if my legs were still stuck in the MP mode from Sunday.

Splits: 9:45/130, 9:06/139, 9:02/141, 9:26/140, 9:08/139, 9:13/143, 9:15/143, 9:24/141, 9:09/141, 9:17/141, 9:13/140 Avg 9:16/140

Today's run put me at a new PR for monthly mileage - 213.4

 

[IvanKaramazov]

Today's run put me at a new PR for monthly mileage - 213.4

Same here -- 212 for me. Today was a 14 mile MLR, and despite the pleasant weather I just absolutely could not get into this one mentally. After two miles I wanted to quit and go back to bed, and when I stopped for water after 6 miles I again really felt like just calling it a day. It wasn't a particularly hard run at all, just a grind. The important thing is that it's done.Edit to include the actual distance of the run -- a small little detail that I left out.

 

[beer 302]

Today's run put me at a new PR for monthly mileage - 213.4

I got an email from Runkeeper congratulating me on my new PR for monthly mileage this morning. Was feeling pretty good about it until now, I'm not worthy 45 minute tempo run today, looked at weather.com before I left and was 69/69 138!!!! Didn't translate into any more speed but it was still a solid run, pretty much mirrored yesterdays. 5.64 miles total, 9:57 pace for the 45 minutes of tempo. Vendor dinner tonight so no chance I do anything tomorrow, hit it again Thursday.

 

[Ned]

on the mileage PRs! Doing that in this heat is going to be huge come PR season.

Ivan - I know exactly what you mean. Funny how those days just come out of nowhere. Way to grind out 'a mile MLR'.

beer - 138 seems nice, but 69 dew is still very humid. Don't sweat the speed thing. It'll come when we get the 50s back in October.

 

[gruecd]

Hey,back after about 10-12 days off.MIL got real sick and passed away, that and the subsequent death related things to deal with, throw in some rain and some laziness and I had a 12 day run vacation.Did 3 on Saturday and 7miles on Sunday.Felt good to get back in, and my body fell very well rested and energized.I need to schedule a few more 10 day breaks to rejuvenate during a training cycle!

Sorry for your loss.Good to hear you're back at it!

 

[tri-man 47]

Thinking about it, liquors is drinking his way across Iowa in the RAGBRAI bike excursion.

Wanted to do some fast-HM pacing this morning. Suckex was 145, so it wasn't feeling too good out there. 6 miles total, with 3 @ 7:08/mile. I had planned to do more, but not with that index. Legs were a little sore from the heavy miles through the weekend (the 14 on Sat and another 8 on Sun).

 

[IvanKaramazov]

on the mileage PRs! Doing that in this heat is going to be huge come PR season.

Ivan - I know exactly what you mean. Funny how those days just come out of nowhere. Way to grind out 'a mile MLR'.

I'm so sleepy I can't even get a six-sentence post right.

 

[gruecd]

Today's run put me at a new PR for monthly mileage - 213.4

Same here -- 212 for me.

Nice job, guys. You, too, beer 302. 10-miler for me this morning before work. My body still hates the longer morning runs, but I'm always glad when they're done. 66/62 when I started, so I actually made it almost 5 miles before the shoes were squishy.

246 miles for the month of July. Not a PR, but my highest mileage month since last August, when I topped 300.

 

[gruecd]

Way to grind out 'a mile MLR'.

Beat me to it.

 

[gruecd]

Thinking about it, liquors is drinking his way across Iowa in the RAGBRAI bike excursion.

Buddy of mine just got back from that. Ran with him this morning. Amazing tales of debauchery.

 

[Ned]

Today's run put me at a new PR for monthly mileage - 213.4

Same here -- 212 for me.

Nice job, guys. You, too, beer 302. 10-miler for me this morning before work. My body still hates the longer morning runs, but I'm always glad when they're done. 66/62 when I started, so I actually made it almost 5 miles before the shoes were squishy.

246 miles for the month of July. Not a PR, but my highest mileage month since last August, when I topped 300.

NICE

 

[sho nuff]

Day 2, week 3 of 18/55, 4 mile recovery run.

After 3 straight days of getting up early...I slept in a bit and had to do this on the TM.

Pretty easy run inside with the fan blowing on me...felt nice for a change.

Averaged around 10:35/137.

Great job on those mileage PRs guys.

Mine was just short of my PR for a month (hit that last Feb leading up to a march half).

Will easily destroy that if all goes to plan in August.

 

[gruecd]

I'm Truly Sorry For This...

 

[Ned]

I'm Truly Sorry For This...

"This guy's the ####### worst."

HFS

We are a bunch of narcissists, after all.

 

[prosopis]

I'm Truly Sorry For This...

That is awesome

 

[Sand]

Greetings, gents. Wrapped up July this evening. Posted my largest volume ever with 39 good hours put in. This includes:

Bike: 450 miles

Run: 58 miles (<--- suxor)

Swim: 17,500 yds

Finished up tonight's ride with a 1 mile flat TT at 28.5mph. Felt great to line up and just fly by the fast guys I typically ride with. Put me on good tires, good wheels, and aero outfit and I'm up over 30.

 

[gruecd]

Finally getting back into the morning routine. Hotter temps kinda necessitate it. We had 14 days last month with temps in the 90s. It was the most ever in July, and tied for the most ever in any month here in Wisconsin. I blame Obama.

Anyway, pre-work 6-miler this morning. 63/63 meant sopping wet shorts, but fortunately I stopped just in time to avoid SSS® (Squishy Shoes Syndrome). Another mile or two, and I'm pretty sure it would've happened.

 

[sho nuff]

63/63? I wish I could run in that.

73/70 again this morning for Day 3, Week 3 of 18/55. 8 miles w/4 LT @15k to HM pace.

Walked out side and the air just hit me...this one was going to be nasty after 2 days of good solid runs.

First 3 really were not bad, right around 10:20-10:30/mile for each of them, HR stayed around 145 except on a few hills.

Made the mistake of taking a little different route which put most of the first LT mile straight up hill.

8:49, 8:35, 8:28, 8:39 for the 4 LT miles. Have not totally plugged the garmin in yet as I had to drop my son off at school for his first day of 3rd grade.

Finished up with a 10:20 cool down mile. I have noticed that it seems hard to run slower after those LT miles. Getting down to a 10:20 mile feels like I am barely moving.

This run, while complete...was hard...as it should be. And that heat sucked balls today. I think it was about 75/71 when I finished.

 

[MAC_32]

Happy with yesterday's 10k, out is uphill and I hit 2 miles in 14 mins so I decided to see if I could get it done in under 7 min pace (43:30). Needed to get to 4 miles (most is gradually downhill) in 27 mins to have a shot, which I did. Maintained pace for most of the the next 1/2 mile but ran into a lack of fluids problem and couldn't maintain for the finish. Damn suck index - 86/70. Got to mile 5 just under 35 and finished at 44:15. Still, best 10k so far.

 

[IvanKaramazov]

I fell asleep watching tv at 8:00 last night and slept right through until 6:00 this morning. For the past month or so, I've been getting up at ~3:00 twice a week for for medium-long and long runs, and I think the cumulative effect of this is taking a toll. Hopefully I won't have to keep doing this for much longer when (if) it starts to cool off.

Anyway, just 6 recovery miles on tap for later today.

 

[Ned]

I fell asleep watching tv at 8:00 last night and slept right through until 6:00 this morning. For the past month or so, I've been getting up at ~3:00 twice a week for for medium-long and long runs, and I think the cumulative effect of this is taking a toll. Hopefully I won't have to keep doing this for much longer when (if) it starts to cool off. Anyway, just 6 recovery miles on tap for later today.

Funny, I slept in today too. Against my will, though. My wife turned off the alarm this morning in her sleep (was set for 4:00). I woke up at 6:30 in a panic. I knew it right away. I'm incredibly lucky that I work from home and today's meeting calendar was actually really light. I logged on, caught up on email and disappeared to run today's run...Day 2, week 3 of Pfitz 18/70 - 13mi MLR74/71 with lots of fog and drizzle made for a messy run. The mileage is really starting to pile on now, and I'm diggin' it. It took me a while to calm down (I was in a big hurry to get this over with), but the miles just clicked away. Very happy with how I'm feeling after running 16, 11, and 13 in the last 3 runs. Ended up at 9:15/143

 

[sho nuff]

I fell asleep watching tv at 8:00 last night and slept right through until 6:00 this morning. For the past month or so, I've been getting up at ~3:00 twice a week for for medium-long and long runs, and I think the cumulative effect of this is taking a toll. Hopefully I won't have to keep doing this for much longer when (if) it starts to cool off. Anyway, just 6 recovery miles on tap for later today.

I hear you...and then I added to it by getting up early to golf Sunday.I was already up to run...but as predicted, my son (who has been waking up by 6 am every single day of summer it seems) had to be pried out of bed when I got home from my run at 6:45 this morning.

 

[beer 302]

Nice job with the runs guys (that looks funny typing it). Had a late night so nothing for me today.

I hear ya on the early wake up calls. On the days I get to sleep in, I get up at 4:15. Days I hit the gym after my run I get up around 3:30 and while I used to bank hours on Saturday mornings to make up for the early mornings, that's my LR day so it's tough ever getting caught up. On my old schedule my off days were Monday & Friday so no relief there. Hopefully with this new schedule I started and taking Sunday's off I'll get some sleep back.

 

[SFBayDuck]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

 

[17seconds]

In Pittsburgh this week. Damn it's humid here. Did a 5mile tempo run yesterday in 85 degrees and it felt like I ran 15mi.

 

[tri-man 47]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

Dude!!!

 

[Ned]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

Dude!!!

 

[Hugh One]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

So, uh, if you don't mind mmy asking, do you have a wife and/or kids? How in the hell do you make time to train for that kind of stuff.

 

[MAC_32]

Could I get a cliff notes version of this pfitz you guys keep referencing?

 

[Juxtatarot]

Could I get a cliff notes version of this pfitz you guys keep referencing?

Here's his website. The website has a lot of articles by him. Most of us in marathon training (including me) are following schedules out of his Advanced Marathoning book.

 

[Juxtatarot]

Speaking of Pfitz, have any of you read and followed his Road Racing for Serious Runners

? After Boston I'm considering focusing on shorter races for next summer and fall. My knowledge on how to train for these is lacking.

 

[SFBayDuck]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

So, uh, if you don't mind my asking, do you have a wife and/or kids? How in the hell do you make time to train for that kind of stuff.

That's a good question, no doubt it will be tough to get it in. But I do have some advantages:I have an 8-year old daughter that is with me 50% of the time, and I live with my girlfriend. So half the time I have quite a bit of flexibility, as my girlfriend is pretty supportive of this (so far). When I do have my daughter on the weekend (it rotates) that can be tough, as I don't want to take off for a 4 hour run. I'm sure I'll be doing more very early morning weekend runs to get those in.

I also work remotely, so that gives me some flexibility to squeeze runs in during the day at random times - ie I'll get up at 6:00 and work for a bit, take off for a run from 7:00-9:30 or something, and then can come back and jump right into work again. Or I'll just unplug at 4:00 and go for a run then catch up afterward.

It also helps that the trails are right here - I can run out my door and hit a trailhead in under a mile, or drive just 15 minutes to my favorite trail spot.

And I have a weather advantage living in Nor Cal - very little humidity and it's rarely out of the 80s in the summer, and in the winter I just have to deal with some rain but not much in the way of cold or any snow.

All that being said, I'm not a real huge volume guy as in the past I've had injury issues. So now I'm running pretty much every other day, that will obviously increase a bit as my overall volume does but I don't see doing more than 5 days even at peak, and probably topping out at 50 miles or so (although I may transition to training by time rather than mileage).

 

[MAC_32]

Speaking of Pfitz, have any of you read and followed his Road Racing for Serious Runners

? After Boston I'm considering focusing on shorter races for next summer and fall. My knowledge on how to train for these is lacking.

Marathon's, gotcha. Figured as much looking at the distances some of you guys were running, but wanted to be sure. I've ruled out an October half, going to top out at 10k this fall because none of the local 10 milers fit my schedule, so maybe something to bookmark for later.Depending on what your definition of 'shorter' is I may be of some help. Most in here disagree with my training methods, but I think I could help give you some pointers on types of hard workouts so you're improving your training while incorporating some variety at the same time. Personally, I think the hardest part about training for shorter races is consistent intensity on shorter, harder runs. All of us aren't 100% into every run, but you can get away with it more on longer runs because it's more about pacing. Shorter runs, you have to attack, otherwise it's not going to be as effective.

As I've incorporated more philosophies from you guys I've been a lot more consistent with the intensity on my harder runs (I've been fresher because I've dialed it back the rest of the week) and if yesterday's 10k is any indication I think it's finally having an effect on my speed too. It probably was before, but it's just been so miserably hot I haven't seen the results. Some heavy partying every weekend up until this past one didn't help either. Anyway, as Ned has told me, freshness is a key - intensity on hard runs is the other.

Get after it hard twice per week - I do the track once and a timed distance the other

Get a long run in once - speed depends on how I feel but I schedule this run so if I'm going to be fresh it'll be that day

2-3 easy trots - been using the jogging stroller for most of mine

I make sure to go north of 20 miles/week and don't restrict myself to 30 but I haven't gone over it yet.

 

[Juxtatarot]

Speaking of Pfitz, have any of you read and followed his Road Racing for Serious Runners

? After Boston I'm considering focusing on shorter races for next summer and fall. My knowledge on how to train for these is lacking.

Marathon's, gotcha. Figured as much looking at the distances some of you guys were running, but wanted to be sure. I've ruled out an October half, going to top out at 10k this fall because none of the local 10 milers fit my schedule, so maybe something to bookmark for later.Depending on what your definition of 'shorter' is I may be of some help. Most in here disagree with my training methods, but I think I could help give you some pointers on types of hard workouts so you're improving your training while incorporating some variety at the same time. Personally, I think the hardest part about training for shorter races is consistent intensity on shorter, harder runs. All of us aren't 100% into every run, but you can get away with it more on longer runs because it's more about pacing. Shorter runs, you have to attack, otherwise it's not going to be as effective.

As I've incorporated more philosophies from you guys I've been a lot more consistent with the intensity on my harder runs (I've been fresher because I've dialed it back the rest of the week) and if yesterday's 10k is any indication I think it's finally having an effect on my speed too. It probably was before, but it's just been so miserably hot I haven't seen the results. Some heavy partying every weekend up until this past one didn't help either. Anyway, as Ned has told me, freshness is a key - intensity on hard runs is the other.

Get after it hard twice per week - I do the track once and a timed distance the other

Get a long run in once - speed depends on how I feel but I schedule this run so if I'm going to be fresh it'll be that day

2-3 easy trots - been using the jogging stroller for most of mine

I make sure to go north of 20 miles/week and don't restrict myself to 30 but I haven't gone over it yet.

Thanks, Mac. By "shorter" I mean 5K to 10 miles. That's still a long way off for me (8 months, 2 marathons and likely a few half marathons thrown in) but it's nice to get some ideas.

 

[comfortably numb]

Thanks for the nice words/thoughts guys.

Crazy schedule SFBDuck

Way to go on the mileage marker Ned

Some of you guys remind me of those "most interesting Man in the World" comercials.

"He once ran a marathon, because it was on the way..."

Hit 3m this morning, 4m tomorrow, then I am taking 12 days off again...jk

Will have 8m lined up for Sunday which will be a distance PR for me.

Looking forward to it

Just registered for Philly HM

 

[Sand]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

Dude!!!

---

First run of August done. Official suck index of 165, but in reality much worse on the road as the run has zero shade. This is the first run in a long, long time that completely kicked my ###. I ran 8:58s and was completely wiped after. Doesn't help the last half was all uphill with zero wind at all (i.e. wind with me at 7mph or so). Broiler.

Oh, and just to put in my contribution for the day. My new cycling partner. Well, I'm hoping...