Ran a 10k in June (9 Viewers)

[Sand]

Alright guys... back with my report. I popped in a while back and was pointed in the direction of Hal Higdon's training schedule. I started that about 3 months ago and at the time I was struggling with a 5k..Ended up finishing the Philly 1/2 yesterday in 1:52:35

Pickles for you too, Trey!

Nice first half!

 

[beer 302]

Nice job SteelCurain & Trey! SC showing some crazy speed man and incredibly consistent, your acing was awesome. Trey, great accomplishment man! From 3 to 13 is something to be very proud of and that time is pretty stout, well done

 

[Juxtatarot]

Congrats on the PR, SteelCurtain! I agree with Tri-man, stick with your training and you should break 3:30.

And congrats to Trey! It's always great to meet your goal. And it sounds like you learned a lot during training and the race that you can use to your advantage next time. (And there will be a next time.)

 

[gruecd]

Man, add in all this ultra talk (on top of the young speed merchants) and this thread is getting pretty bad-###. It's still so much fun, though, to read everybody's training and race reports. We sure have quite a range of achievements.

Hey, tri-man, where do I fit in? "Ultra talk" or "young speed merchant?" Having an identity crisis of sorts here.

 

[BassNBrew]

Boston Half Marathon - 9/16/2012

I signed up for this half marathon the afternoon before. I wanted to use it for part of my long run but also wanted to push myself. I thought my 1:39 Half Marathon PR was soft and I thought 1:37 was doable.

The night before, we took my father-in-law for dinner for his 70th birthday. I didn’t drink but I ate a big steak and didn’t get to bed until 12:30. I was up at 4:45 to prep for this race (started at 7 a.m.).

Did an easy 3 mile warmup prior. The weather was almost perfect. Clear, dry and temps in the lower 50’s. This along with a flat course sealed it for me. I was going to go for it. I’d have time before my marathon in November to recover fully from this race.

Initially, my goal was to do 7:20-7:25 pace. That would put me at 1:37 time.

Mile 1 – 7:08 152

Went out a bit too quick for my liking but my legs felt okay….body still had a bit of chill from the brisk air and my HR was okay.

Mile 2 – 7:12 161

I really had to decide whether I would slow down or just ride it out at a faster pace.

Mile 3 – 7:16 161

Mile 4 – 7:18 163

Admittedly, my mind started racing about my slowing pace and my HR that continued to go up slowly but surely. I started to envision 8+ minute miles later in the race.

Mile 5 – 7:15 165

Something happened here. I just decided to go for it and see how long I could hold it.

Mile 6 – 7:13 165

I quickly realized my HR had stabilized. I decided to push it and keep banking my time and see how my HR would respond later.

Mile 7 – 7:13 165

Mile 8 – 7:14 166

Mile 9 – 7:11 166

Mile 10- 7:11 167

Mile 11- 7:11 167

Mile 12 – 7:07 168

Admittedly in mile 12, I was pushing the pace just a touch. I was hanging with the #6 and #7 women in the race. Eventually, they were pushing the pace faster than I was ready to do. So, although I picked it up, they picked it up more.

Mile 13 – 7:01 171

I passed a couple people here who were definitely slowing. The women though had really picked it up and must have rolled off 6:30ish final mile.

Last 0.16 – 6:42 174

I finished strong but didn’t try to kill myself. I was happy with my race and felt no need to blast my body with an all out sprint.



Time – 1:34:28 (PR!)

Overall - 60/1198

Men - 51/474

40-44 Age Group - 7/78



ARE YOU KIDDING ME? Pretty pumped up. Makes me breaking 3:30 in Philly a much more plausible goal. (My marathon PR is 3:36).

I’m also really pleased with how consistent my pacing was. I’ve never a run such a consistent pace in my life. I also usually run courses that are much hillier. But this race was just churning out the miles. I was in the zone.

For the first time, I really relied on the HR and it worked. (easy Ned…..I’m married. ) I’ll look at my other marathons, but I’m guessing a 155-160 HR during my marathon will be sustainable and will net me my 8 minute miles.

Congrats dude! Great race. 3:20 is in the cards at Philly. What's your BQ time?

 

[BassNBrew]

Alright guys... back with my report. I popped in a while back and was pointed in the direction of Hal Higdon's training schedule. I started that about 3 months ago and at the time I was struggling with a 5k..

Ended up finishing the Philly 1/2 yesterday in 1:52:35 and I guess the best way to describe it would be a typical 1st attempt. My goal going in was to break 2 so I was happy about that. The big issue was the pace at the beginning was so much quicker than what I'm used to.. so my splits mirror this. I started out in 7:50ish and was absolutely DOGGING it at the end (just trying to get myself to keep going). Mile marker 10 was like running into a brick wall. But definitely a wild experience. I don't see myself ever going for the full marathon, when I finished the 13.1 all I could think about was how crazy doing that twice seems to me.

And the legs are definitely feeling the quicker than usual pace today.

Thanks for the Higdon tip though. Not sure how he got my lazy ### from 3 miles to 13 but it got me across the finish line somehow.

See you at the 26.2 finish line next year.Great race.

 

[gruecd]

Time – 1:34:28 (PR!)

Overall - 60/1198

Men - 51/474

40-44 Age Group - 7/78



ARE YOU KIDDING ME? Pretty pumped up. Makes me breaking 3:30 in Philly a much more plausible goal. (My marathon PR is 3:36).

Ummmm, assuming an adequate mileage base, you should be able to run 3:20. Just saying, Mr. Sandbagger. Great race.

 

[gruecd]

Congrats dude! Great race. 3:20 is in the cards at Philly. What's your BQ time?

Haha. Hadn't seen this before. Great minds think alike. BQ is 3:15 for M40-44, and it's 3:25 for M45-49. Boston 2013 will be closed by the time Philly rolls around, but SteelCurtain, how old will you be in April 2014?

 

[sho nuff]

Alright guys... back with my report. I popped in a while back and was pointed in the direction of Hal Higdon's training schedule. I started that about 3 months ago and at the time I was struggling with a 5k..

Ended up finishing the Philly 1/2 yesterday in 1:52:35 and I guess the best way to describe it would be a typical 1st attempt. My goal going in was to break 2 so I was happy about that. The big issue was the pace at the beginning was so much quicker than what I'm used to.. so my splits mirror this. I started out in 7:50ish and was absolutely DOGGING it at the end (just trying to get myself to keep going). Mile marker 10 was like running into a brick wall. But definitely a wild experience. I don't see myself ever going for the full marathon, when I finished the 13.1 all I could think about was how crazy doing that twice seems to me.

And the legs are definitely feeling the quicker than usual pace today.

Thanks for the Higdon tip though. Not sure how he got my lazy ### from 3 miles to 13 but it got me across the finish line somehow.

Raise your hand if you have said this on this board before?

Raise your hand if you have run a marathon or are now training for one?



Congrats on the race though.

 

[sho nuff]

Great race steel...glad to see people just nailing it recently...lets hope it all continues through the fall with these cooling temps.

 

[Ned]

Congrats dude! Great race. 3:20 is in the cards at Philly. What's your BQ time?

Haha. Hadn't seen this before. Great minds think alike. BQ is 3:15 for M40-44, and it's 3:25 for M45-49. Boston 2013 will be closed by the time Philly rolls around, but SteelCurtain, how old will you be in April 2014?

SC!! Dude friggin' killed it. Just when I thought we'd be running Philly together, he just took it to the next level. Congrats on a fantastic race. And welcome to the darkside (HR). You managed that race perfectly. I agree 155-160 is probably your sweet spot for MP.

 

[IvanKaramazov]

Great job, SteelCurtain. There's nothing quite like absolutely killing a particular race.

 

[Ned]

Alright guys... back with my report. I popped in a while back and was pointed in the direction of Hal Higdon's training schedule. I started that about 3 months ago and at the time I was struggling with a 5k..

Ended up finishing the Philly 1/2 yesterday in 1:52:35 and I guess the best way to describe it would be a typical 1st attempt. My goal going in was to break 2 so I was happy about that. The big issue was the pace at the beginning was so much quicker than what I'm used to.. so my splits mirror this. I started out in 7:50ish and was absolutely DOGGING it at the end (just trying to get myself to keep going). Mile marker 10 was like running into a brick wall. But definitely a wild experience. I don't see myself ever going for the full marathon, when I finished the 13.1 all I could think about was how crazy doing that twice seems to me.

And the legs are definitely feeling the quicker than usual pace today.

Thanks for the Higdon tip though. Not sure how he got my lazy ### from 3 miles to 13 but it got me across the finish line somehow.

See you at the 26.2 finish line next year.Great race.

We've heard this story before. Stick around and you'll be doing 50mi weeks in no time.

Congrats on your first HM!

 

[tri-man 47]

Man, add in all this ultra talk (on top of the young speed merchants) and this thread is getting pretty bad-###. It's still so much fun, though, to read everybody's training and race reports. We sure have quite a range of achievements.

Hey, tri-man, where do I fit in? "Ultra talk" or "young speed merchant?" Having an identity crisis of sorts here.

"Young" is relative to me, so that casts a very wide net. You're fast; you're long ..so you're everything to me, big guy.

 

[pigskinliquors]

Time – 1:34:28 (PR!)40-44 Age Group - 7/78For the first time, I really relied on the HR and it worked. (easy Ned…..I’m married. ) I’ll look at my other marathons, but I’m guessing a 155-160 HR during my marathon will be sustainable and will net me my 8 minute miles.

Holy Bajoley SC!!!!!!! Awesome race! I'd think 160-165 would be your sweet spot. Your HR really leveled off well for this race, and with marathon training behind you I'd expect you to be able to maintain a bitter higher bpm's.

Alright guys... back with my report. I popped in a while back and was pointed in the direction of Hal Higdon's training schedule. I started that about 3 months ago and at the time I was struggling with a 5k..Ended up finishing the Philly 1/2 yesterday in 1:52:35 and I guess the best way to describe it would be a typical 1st attempt. My goal going in was to break 2 so I was happy about that. The big issue was the pace at the beginning was so much quicker than what I'm used to.. so my splits mirror this. I started out in 7:50ish and was absolutely DOGGING it at the end (just trying to get myself to keep going). Mile marker 10 was like running into a brick wall. But definitely a wild experience. I don't see myself ever going for the full marathon, when I finished the 13.1 all I could think about was how crazy doing that twice seems to me.And the legs are definitely feeling the quicker than usual pace today.Thanks for the Higdon tip though. Not sure how he got my lazy ### from 3 miles to 13 but it got me across the finish line somehow.

Awesome race Trey. Dialing it back at the start would have likely kept you from hitting the wall, and would have made your current mindset more likely to be thinking full marathon. Let this feeling soak in a bit, and then let us know what 26.2 you'll be signing up for __________________________My update: I've been at home with a sick daughter since last Friday, but it looks like she'll be back to school tomorrow. I've had to have all my workouts be here = I've just done P90x and one run (4.1 miles) again. Not much to see here

 

[SteelCurtain]

Congrats dude! Great race. 3:20 is in the cards at Philly. What's your BQ time?

Haha. Hadn't seen this before. Great minds think alike. BQ is 3:15 for M40-44, and it's 3:25 for M45-49. Boston 2013 will be closed by the time Philly rolls around, but SteelCurtain, how old will you be in April 2014?

43.

 

[SteelCurtain]

Alright guys... back with my report. I popped in a while back and was pointed in the direction of Hal Higdon's training schedule. I started that about 3 months ago and at the time I was struggling with a 5k..Ended up finishing the Philly 1/2 yesterday in 1:52:35 and I guess the best way to describe it would be a typical 1st attempt. My goal going in was to break 2 so I was happy about that. The big issue was the pace at the beginning was so much quicker than what I'm used to.. so my splits mirror this. I started out in 7:50ish and was absolutely DOGGING it at the end (just trying to get myself to keep going). Mile marker 10 was like running into a brick wall. But definitely a wild experience. I don't see myself ever going for the full marathon, when I finished the 13.1 all I could think about was how crazy doing that twice seems to me.And the legs are definitely feeling the quicker than usual pace today.Thanks for the Higdon tip though. Not sure how he got my lazy ### from 3 miles to 13 but it got me across the finish line somehow.

Nice race Trey! My first HM was 1:49, so you and I are in just about the same spot. After learning the ups and downs of a HM, my second HM was 1:39 and that was almost all learning how to manage my pace in the beginning. You have some speed in you. You just have to learn how to pace through 13.1.As others have said, we all once thought the marathon was a crazy undertaking. Admittedly, the marathon is a different beast than a HM. That being said, even though the distance is just 13.1 twice, the pride and feeling of accomplishment goes up exponentially. Consider it. You aren't that far to being ready to do a marathon. You are probably looking at 5 more long runs (one per week) and you'll be ready to try a marathon. Consider it.

 

[SteelCurtain]

Congrats dude! Great race. 3:20 is in the cards at Philly. What's your BQ time?

Haha. Hadn't seen this before. Great minds think alike. BQ is 3:15 for M40-44, and it's 3:25 for M45-49. Boston 2013 will be closed by the time Philly rolls around, but SteelCurtain, how old will you be in April 2014?

SC!! Dude friggin' killed it. Just when I thought we'd be running Philly together, he just took it to the next level. Congrats on a fantastic race. And welcome to the darkside (HR). You managed that race perfectly. I agree 155-160 is probably your sweet spot for MP.

My plan is to run a 3:30 marathon pace in Philly for 20 miles. After that, if I feel like I have juice, then I'll consider picking up the pace. My PR is 3:36 and if I can break 3:30, that's an accomplishment in itself. I'm not ready training wise for a 3:20 marathon. That Half marathon this weekend was just a special race. Everything went right and was as effortless as a race can be when your HR is 165 and the max is 185.

 

[SteelCurtain]

Time – 1:34:28 (PR!)

Overall - 60/1198

Men - 51/474

40-44 Age Group - 7/78



ARE YOU KIDDING ME? Pretty pumped up. Makes me breaking 3:30 in Philly a much more plausible goal. (My marathon PR is 3:36).

Ummmm, assuming an adequate mileage base, you should be able to run 3:20. Just saying, Mr. Sandbagger. Great race.

I don't think I have the mileage base. I'm doing 40 mpw. I'll need to do more before I can hit a 3:20. I'm increasing slowly as I don't want an injury.

 

[koby925]

Congrats dude! Great race. 3:20 is in the cards at Philly. What's your BQ time?

Haha. Hadn't seen this before. Great minds think alike. BQ is 3:15 for M40-44, and it's 3:25 for M45-49. Boston 2013 will be closed by the time Philly rolls around, but SteelCurtain, how old will you be in April 2014?

What is BQ for 35-39?

 

[SFBayDuck]

Every race report I see in here lately just emphasizes how slow I am! Congrats SC and Trey, love hearing about people blowing out their goals.

My achilles are both a little sore after 17 on Saturday and 6 yesterday, so applied some KT tape this morning and will take a couple of days off. Just so happens to coincide with a huge tradeshow here in San Francisco that will include concerts by the Bare Naked Ladies and Red Hot Chilli Peppers the next two nights, so good timing to take a little break as I won't be home before 2:00 AM the next two nights.

 

[IvanKaramazov]

My taper is off to a good start so far.

Sunday -- 6 miles recovery

Monday -- 5 miles with 5 x 600. This was technically supposed to be 8 miles, but I pared down the warmup and omitted the extended cooldown. Averaged 6:49/mi on the intervals, which is solid for me.

Today -- 4 miles recovery.

Tomorrow is an SDO, a 9/5 LT run on Thursday, another SDO, and then 16 on Saturday.

 

[SteelCurtain]

Every race report I see in here lately just emphasizes how slow I am! Congrats SC and Trey, love hearing about people blowing out their goals.My achilles are both a little sore after 17 on Saturday and 6 yesterday, so applied some KT tape this morning and will take a couple of days off. Just so happens to coincide with a huge tradeshow here in San Francisco that will include concerts by the Bare Naked Ladies and Red Hot Chilli Peppers the next two nights, so good timing to take a little break as I won't be home before 2:00 AM the next two nights.

I am very competitive so for me, its hard if I try to compare myself to those who are faster than I. I try to find someone who is in this thread who is about the same speed or a bit faster than me and I "compete" with them. I know I'll never catch Grue or Koby so I just learn from them and sit in awe of their accomplishments. And I love to see runners who are making progress in hitting their goals regardless of their speed. Its just cool.

 

[SteelCurtain]

Congrats dude! Great race. 3:20 is in the cards at Philly. What's your BQ time?

Haha. Hadn't seen this before. Great minds think alike. BQ is 3:15 for M40-44, and it's 3:25 for M45-49. Boston 2013 will be closed by the time Philly rolls around, but SteelCurtain, how old will you be in April 2014?

What is BQ for 35-39?

3:10 for men.Boston Qualifying Standards

 

[gruecd]

I am very competitive so for me, its hard if I try to compare myself to those who are faster than I. I try to find someone who is in this thread who is about the same speed or a bit faster than me and I "compete" with them. I know I'll never catch Grue or Koby so I just learn from them and sit in awe of their accomplishments. And I love to see runners who are making progress in hitting their goals regardless of their speed. Its just cool.

I don't think I'll ever run 1:22 (or whatever insane time koby just ran), but it's definitely got me motivated to take another shot at breaking 1:25 next spring!

 

[Workhorse]

Been far too long since I posted in here...

2012 has been kind of a lost year for me running-wise. After losing my Mom to cancer in February, getting a major promotion at work in March and then losing my Dad to a car accident in June, there simply hasn't been any time for races. I'm just now getting back into the swing of things and ran my first 10 miler in many months this past weekend.

Waiting to hear back from Dana Farber on snagging a Boston Marathon charity slot for 2013. I really want to honor my Mom and I can't think of a better way to do it than running Boston and raising money for cancer research in her memory (and hopefully qualifying for 2014 in the process!)

Hope you are all well and running strong.

 

[BassNBrew]

Been far too long since I posted in here...2012 has been kind of a lost year for me running-wise. After losing my Mom to cancer in February, getting a major promotion at work in March and then losing my Dad to a car accident in June, there simply hasn't been any time for races. I'm just now getting back into the swing of things and ran my first 10 miler in many months this past weekend.Waiting to hear back from Dana Farber on snagging a Boston Marathon charity slot for 2013. I really want to honor my Mom and I can't think of a better way to do it than running Boston and raising money for cancer research in her memory (and hopefully qualifying for 2014 in the process!)Hope you are all well and running strong.

I wish you a much better 2013 Workhorse.

 

[sho nuff]

Every race report I see in here lately just emphasizes how slow I am! Congrats SC and Trey, love hearing about people blowing out their goals.My achilles are both a little sore after 17 on Saturday and 6 yesterday, so applied some KT tape this morning and will take a couple of days off. Just so happens to coincide with a huge tradeshow here in San Francisco that will include concerts by the Bare Naked Ladies and Red Hot Chilli Peppers the next two nights, so good timing to take a little break as I won't be home before 2:00 AM the next two nights.

Differences are you are throwing down some distances (or have) that many of us can't touch.And doing so much of it off-road is quite awesome too.But there are plenty of us slow guys too

 

[sho nuff]

Been far too long since I posted in here...2012 has been kind of a lost year for me running-wise. After losing my Mom to cancer in February, getting a major promotion at work in March and then losing my Dad to a car accident in June, there simply hasn't been any time for races. I'm just now getting back into the swing of things and ran my first 10 miler in many months this past weekend.Waiting to hear back from Dana Farber on snagging a Boston Marathon charity slot for 2013. I really want to honor my Mom and I can't think of a better way to do it than running Boston and raising money for cancer research in her memory (and hopefully qualifying for 2014 in the process!)Hope you are all well and running strong.

I wish you a much better 2013 Workhorse.

Same here...got to get better for you.

 

[beer 302]

But there are plenty of us slow guys too

Somebody say slow? osterchild:Workhorse, here's to hoping you finish strong brother!

 

[tri-man 47]

Been far too long since I posted in here...2012 has been kind of a lost year for me running-wise. After losing my Mom to cancer in February, getting a major promotion at work in March and then losing my Dad to a car accident in June, there simply hasn't been any time for races. I'm just now getting back into the swing of things and ran my first 10 miler in many months this past weekend.Waiting to hear back from Dana Farber on snagging a Boston Marathon charity slot for 2013. I really want to honor my Mom and I can't think of a better way to do it than running Boston and raising money for cancer research in her memory (and hopefully qualifying for 2014 in the process!)Hope you are all well and running strong.

So sorry to hear the news. Your blog demonstrates how much family means to you. I, too, hope that you get back on your feet in 2013.Let us know if you get the charity slot.

 

[Sand]

Been far too long since I posted in here...

2012 has been kind of a lost year for me running-wise. After losing my Mom to cancer in February, getting a major promotion at work in March and then losing my Dad to a car accident in June, there simply hasn't been any time for races. I'm just now getting back into the swing of things and ran my first 10 miler in many months this past weekend.

Waiting to hear back from Dana Farber on snagging a Boston Marathon charity slot for 2013. I really want to honor my Mom and I can't think of a better way to do it than running Boston and raising money for cancer research in her memory (and hopefully qualifying for 2014 in the process!)

Hope you are all well and running strong.

I wish you a much better 2013 Workhorse.

I can't imagine. I hope things improve for you.

-----

On my end tonight was the last scheduled tri ride of the season (sniff). Kinda rainy (though the ride was dry and excellent), so not many showed up. Just two insanely fast guys (one of whom did a 56 minute 40k in a tri a few weeks ago). They had tri bikes - I was on my roadie. Oh boy!

Result - the highest average speed and power I've had on that ride. By 1mph and 20w. Oof. Following guys in aero position in super gusty winds while on the hoods is hard. Set new power PRs for all times from 20 minutes to 50 minutes. Huge power record rewrite. New 30 minute power = 263w. For the 50 minutes of the useful ride average power was 244w with the normalized power at 258w.

I'm gonna sleep really good tonight.

 

[BassNBrew]

On my end tonight was the last scheduled tri ride of the season (sniff). Kinda rainy (though the ride was dry and excellent), so not many showed up. Just two insanely fast guys (one of whom did a 56 minute 40k in a tri a few weeks ago). They had tri bikes - I was on my roadie. Oh boy!

Result - the highest average speed and power I've had on that ride. By 1mph and 20w. Oof. Following guys in aero position in super gusty winds while on the hoods is hard. Set new power PRs for all times from 20 minutes to 50 minutes. Huge power record rewrite. New 30 minute power = 263w. For the 50 minutes of the useful ride average power was 244w with the normalized power at 258w.

I'm gonna sleep really good tonight.

Great way to cap off the season.

 

[BassNBrew]

First speed workout of the 30 week plan. 4 x 1/4 miles with 1/4 walk in between. 1:37/169, 1:29/169, 1:29/168, 1:36/173.

Based on the last interval results I was cooked. Came into this with tired legs, sore hammies, and barking knees. I know that's more rest than you guys subscribe to, but my training plan calls for speed over endurance on these. Reps will slowly build to 12 x 1/4. 1/4 mi and 1 mi alternating weeks.

Trail running just kills my knees. I'm better off running concrete than a technical trail. Got back to the gym today to begin hitting the weigths to remedy this. Even with the recent down time I knocked out 2x10x115 and 1x10x130 single legged knee ext and 3x10x270 single legged (slightly assisted) seated calf raises.

 

[prosopis]

Alright guys... back with my report. I popped in a while back and was pointed in the direction of Hal Higdon's training schedule. I started that about 3 months ago and at the time I was struggling with a 5k..

Ended up finishing the Philly 1/2 yesterday in 1:52:35 and I guess the best way to describe it would be a typical 1st attempt. My goal going in was to break 2 so I was happy about that. The big issue was the pace at the beginning was so much quicker than what I'm used to.. so my splits mirror this. I started out in 7:50ish and was absolutely DOGGING it at the end (just trying to get myself to keep going). Mile marker 10 was like running into a brick wall. But definitely a wild experience. I don't see myself ever going for the full marathon, when I finished the 13.1 all I could think about was how crazy doing that twice seems to me.

And the legs are definitely feeling the quicker than usual pace today.

Thanks for the Higdon tip though. Not sure how he got my lazy ### from 3 miles to 13 but it got me across the finish line somehow.

Raise your hand if you have said this on this board before?

Raise your hand if you have run a marathon or are now training for one?



Congrats on the race though.

 

[BassNBrew]

Great score on e-bay tonite.

http://www.ebay.com/itm/251149974093?ssPageName=STRK:MEWNX:IT&_trksid=p3984.m1497.l2649

 

[prosopis]

40 min tempo run for me today. I take back what I said about it getting cooler here. 9/18/12 and we went over 100

 

[Ned]

So pumped about today's workout. First VO2max session of the cycle - 9mi w/ 5x600. I haven't run anything near this pace/effort since running a 5K on 7/1, so I was anxious to see where my speed was at. This just became more evidence for me that running all of these long low HR runs do no harm to your overall speed. In fact, I've never run this workout this fast before...

Like the LT runs, it took me a while to get to the proper HR range. I need to be 178+ for this workout and didn't get there until the end of the 2nd interval. 3mi warmup, 5x600 with 300m jogs, then 3.2mi cool down.

#1 - 2:17 (6:00) / 168 avg HR (175 max) this was too fast and I knew it. It felt so damn good though.

#2 - 2:23 (6:14) / 174/181 that was more like it.

#3 - 2:20 (6:06) / 175/183 in such a groove...

#4 - 2:25 (6:18) / 175/182 this one caught me by surprise and hurt.

#5 - 2:21 (6:10) / 174/181 came back strong!

Avg = 2:21/6:10

Sheesh that was fast. Can I do that in a 5K? Doubtful, but I'm betting I can run a sub 20 5K right now.

 

[beer 302]

So pumped about today's workout. First VO2max session of the cycle - 9mi w/ 5x600. I haven't run anything near this pace/effort since running a 5K on 7/1, so I was anxious to see where my speed was at. This just became more evidence for me that running all of these long low HR runs do no harm to your overall speed. In fact, I've never run this workout this fast before... Like the LT runs, it took me a while to get to the proper HR range. I need to be 178+ for this workout and didn't get there until the end of the 2nd interval. 3mi warmup, 5x600 with 300m jogs, then 3.2mi cool down.#1 - 2:17 (6:00) / 168 avg HR (175 max) this was too fast and I knew it. It felt so damn good though.#2 - 2:23 (6:14) / 174/181 that was more like it. #3 - 2:20 (6:06) / 175/183 in such a groove...#4 - 2:25 (6:18) / 175/182 this one caught me by surprise and hurt.#5 - 2:21 (6:10) / 174/181 came back strong!Avg = 2:21/6:10Sheesh that was fast. Can I do that in a 5K? Doubtful, but I'm betting I can run a sub 20 5K right now.

You sir are playing a game with which I am not familiar.Nice job Ned, really interested to see race results from this training regime.

 

[Juxtatarot]

Nice run Ned! I have a VO2 Max run tonight and would love those numbers.

 

[MAC_32]

Went through denial staying out of here, what did I miss?

Hoping I'm out of the woods from over training and can re-group going forward. Absolutely was feeling stiff in the first week of not running, so I have no doubts it was just over training - thankfully it was just overall soreness and not a particular area. I have felt much stronger in my lifting sessions over the last week, Sunday's easy 3 left no residual effects nor did yesterday's either - first runs since Labor Day. Lifting today and Friday with an easy run tomorrow, take Saturday off, then push myself on Sunday. If all is well I'll race next weekend, obviously not racing for PR time but will shoot for sub 20 if the weather behaves.

New plan this fall will be

Mon - Hard run, short to moderate distance

Tue - Lift + easy run, short distance

Wed - Easy run, long distance

Thu - Lift - no run

Fri - Hard run, short to moderate distance but different than Monday

Sat - Lift + easy run, short distance

Sun - off

I'm making the time to do the long, easy run right. I wanted to see if long + hard with more easy runs around it would work and based on how my body responded I'm thinking that's a no. Anyway, ran a 31:30 5 miler last Thanksgiving, goal is to beat that time. Worry about PR'ing 5K's again in 2013.

 

[gruecd]

Been far too long since I posted in here...

2012 has been kind of a lost year for me running-wise. After losing my Mom to cancer in February, getting a major promotion at work in March and then losing my Dad to a car accident in June, there simply hasn't been any time for races. I'm just now getting back into the swing of things and ran my first 10 miler in many months this past weekend.

Waiting to hear back from Dana Farber on snagging a Boston Marathon charity slot for 2013. I really want to honor my Mom and I can't think of a better way to do it than running Boston and raising money for cancer research in her memory (and hopefully qualifying for 2014 in the process!)

Hope you are all well and running strong.

I wish you a much better 2013 Workhorse.

Good luck getting the charity slot, Workhorse. I've got some friends in Boston; I'll see if any of them have any connections.

 

[gruecd]

BNB - Nice job on the speed!

sand - Great ride!!

Ned - Solid workout after solid workout....

 

[gruecd]

With the exception of one fall, several near-falls, and an unplanned bathroom break (thankfully I packed TP), had a really good trail run last night.

Key is definitely pacing on these "ultra" type runs. Started easy, and despite the fall, legs felt great towards the end. Ran quite a bit slower the last few miles because it was dark, and we were running with headlamps on fairly technical trail.

It was pretty cool out, so I only took 2 salt tabs, and I ate all four GU and a couple of bars. I tried the Clif Mojo Peanut Butter Pretzel, but they were a lot of work to chew, and by the time I tried eating a third, my mouth was so dry that I ended up just spitting it out. Next time I'll try a "regular" Clif bar (more chewy) and see how that works. Trial and error, I guess.

Overall 24.7 miles in 4:11:26 (10:11/mile). Assuming good weather, I like my chances of going sub-5 next month.

 

[gruecd]

Workhorse - I PM'd you, too, but in case you don't see it, a friend of mine does have a contact at Dana Farber. If you want to message me with your name and contact info, he said that he'll reach out to his contact later today to see what he can do.

 

[MAC_32]

With the exception of one fall, several near-falls, and an unplanned bathroom break (thankfully I packed TP), had a really good trail run last night.Key is definitely pacing on these "ultra" type runs. Started easy, and despite the fall, legs felt great towards the end. Ran quite a bit slower the last few miles because it was dark, and we were running with headlamps on fairly technical trail.It was pretty cool out, so I only took 2 salt tabs, and I ate all four GU and a couple of bars. I tried the Clif Mojo Peanut Butter Pretzel, but they were a lot of work to chew, and by the time I tried eating a third, my mouth was so dry that I ended up just spitting it out. Next time I'll try a "regular" Clif bar (more chewy) and see how that works. Trial and error, I guess.Overall 24.7 miles in 4:11:26 (10:11/mile). Assuming good weather, I like my chances of going sub-5 next month.

Getting way ahead of myself, but at what distance did you start eating something mid-run? 12+ miles?

 

[gruecd]

With the exception of one fall, several near-falls, and an unplanned bathroom break (thankfully I packed TP), had a really good trail run last night.Key is definitely pacing on these "ultra" type runs. Started easy, and despite the fall, legs felt great towards the end. Ran quite a bit slower the last few miles because it was dark, and we were running with headlamps on fairly technical trail.It was pretty cool out, so I only took 2 salt tabs, and I ate all four GU and a couple of bars. I tried the Clif Mojo Peanut Butter Pretzel, but they were a lot of work to chew, and by the time I tried eating a third, my mouth was so dry that I ended up just spitting it out. Next time I'll try a "regular" Clif bar (more chewy) and see how that works. Trial and error, I guess.Overall 24.7 miles in 4:11:26 (10:11/mile). Assuming good weather, I like my chances of going sub-5 next month.

Getting way ahead of myself, but at what distance did you start eating something mid-run? 12+ miles?

Started munching on a bar at 30 minutes, took a GU at about 45 minutes, then another bar and another GU in the second hour, and then the last couple of GUs over the last couple of hours. I felt good energy-wise the last couple of hours (and I couldn't eat the damn bars), so I got kinda sloppy with the nutrition.

 

[koby925]

Just did my first post Half run. 4 miles in 29:55. I felt like I had heartburn the whole run, both calves are tight, I had soreness on places I never have before like the inside of my quads near my groin, I felt like I was running in quicksand. Other than that, I felt great

 

[gruecd]

Just did my first post Half run. 4 miles in 29:55. I felt like I had heartburn the whole run, both calves are tight, I had soreness on places I never have before like the inside of my quads near my groin, I felt like I was running in quicksand. Other than that, I felt great

Dear Speedy Gonzales,4 miles in 29:55 is NOT a recovery run. Slooooooooooow down, hombre!

 

[koby925]

Just did my first post Half run. 4 miles in 29:55. I felt like I had heartburn the whole run, both calves are tight, I had soreness on places I never have before like the inside of my quads near my groin, I felt like I was running in quicksand. Other than that, I felt great

Dear Speedy Gonzales,4 miles in 29:55 is NOT a recovery run. Slooooooooooow down, hombre!

I know I know. I was actually surprised when I looked at the watch around mile 1. I thought I was crawling. Mentally I feel like I can take on the world now but I have to listen to the physical telling me it's time to cool it for awhile