Darrinll40
Footballguy
GOt in a great 5.8 tonight. Ran it in 53:43, a 9:16 pace. Not to bad after running 7 miles last night, plus it was damn hot and humid.
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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
mr. furley
Footballguy
no rain. it might have been better WITH the rain though.it just worked out that after 5 days of rain and no sun, the clouds broke when i decided to set off on my jog. holy fright it was humid. i reaaaaaaaly struggled to finish today. got a bit of a head cold + hot/humid + longest run yet and i was hurt at the end.El Floppo said:Yes! don't avoid running in the rain- who knows... your next race might be in the rain, and you can always look back to today to remember how you need to run (or what you need to wear, etc).mr. furley said:about to pour down rain tonitei don't want to skip running today. i've done it every monday, wednesday & friday or 10 weeks.guess it's time to get soaked!
gruecd
Footballguy
Only 74 degrees here in Appleton, but 89% humidity, which is simply oppressive. Just got back from my own 6-miler, and I must say that there's nothing quite like having your shorts stuck to your legs 2 miles into your run.Headed up to Lambeau late tomorrow afternoon for the Packers preseason game, so depending on the weather tomorrow morning, I might or might not schedule an impromptu rest day. Like I said in an earlier post, it's a scheduled step-back week for me and I've already logged 18 miles, so I just need to do a couple more 6-milers over the next four days.
mr. furley
Footballguy
what time you going to be in town?
El Floppo
Footballguy
That BQ qualifying stuff got me thinking about going a little harder on my tempo run tonight to see just how far away it really it is (short answer- f.a.r.)
4m tempo run- as fresh, sleep-wise, as I've been; pulled off a 5 hour straight shot, plus a couple of 2s... nice!
Mile 1- 8:05... this one is usually slower- have to run through traffic, and I talk a while to warm up... but I'm pretty sure I was still feeling Sunday's 15m. For the effort, I thought I'd be going faster as my breathing got heavy pretty quick. This pushed tempo run was starting to seem like a bad idea.
Mile 2- 7:33... warmed up a bit, and was shaking some of the lead/lactic acid out of the legs... breathing hard, but feeling good.
Mile 3- 7:32... good to see a neg split here, but I was starting to struggle a bit. By the end of it my brain was already trying to convince the body to make this a 3m tempo run with a mile cool-down. Your brain plays tricks on you, you gotta play tricks right back (to paraphrase Peewee)
Mile 4- 7:48... considering I was feeling a bit worn, and I had to fight my way back through traffic again, I can't complain... the body won the battle with the brain, and I realized I could've gone further at that tempo before things started to fall off on the man.
Overall- 30:59... BQ... ummm... mebbe next year. But that's all cool and the gang as long as I don't get hurt. :knockwood:
4m tempo run- as fresh, sleep-wise, as I've been; pulled off a 5 hour straight shot, plus a couple of 2s... nice!
Mile 1- 8:05... this one is usually slower- have to run through traffic, and I talk a while to warm up... but I'm pretty sure I was still feeling Sunday's 15m. For the effort, I thought I'd be going faster as my breathing got heavy pretty quick. This pushed tempo run was starting to seem like a bad idea.
Mile 2- 7:33... warmed up a bit, and was shaking some of the lead/lactic acid out of the legs... breathing hard, but feeling good.
Mile 3- 7:32... good to see a neg split here, but I was starting to struggle a bit. By the end of it my brain was already trying to convince the body to make this a 3m tempo run with a mile cool-down. Your brain plays tricks on you, you gotta play tricks right back (to paraphrase Peewee)
Mile 4- 7:48... considering I was feeling a bit worn, and I had to fight my way back through traffic again, I can't complain... the body won the battle with the brain, and I realized I could've gone further at that tempo before things started to fall off on the man.
Overall- 30:59... BQ... ummm... mebbe next year. But that's all cool and the gang as long as I don't get hurt. :knockwood:
pigskinliquors
Dr. Parrothead
I have a few variations on Interval workouts:
1) my standard = One mile warmup & one mile cooldown; In between = half mile fast (5k pace), followed by quarter mile slow (marathon pace + 1:00). I repeat this anywhere from 4 to 10 times, depending on the shape I'm in, and try to only do on weeks in which I don't have an increase in my long run.
2) I have a mix on my iPod that has slow tempo songs (Jimmy Buffett & K. Chesney) and fast songs (Skindred, etc.) intertwined. I run to the beat of the song that is playing = every 4'ish minutes I'm changing my pace.
3) Sprint 2 blocks, lightly jog 1 block (rinse and repeat).
UPDATE: Today I did the first of 4 bricks in preparation for my first Half IM. It was hot and humid (duh, I'm in Texas), but I was quite pleased.
25 mile bike at 20.3 mph (I concentrated on keeping cadence high, and energy used low)
Transition: 41 seconds
5 mile run at 8:32 (I did the first 2 miles at 8:55 pace; last two at 8:05 pace)
My legs feel great, and I'll be ecstatic if I can maintain these paces on race day. I know I can bike faster than 20.3 for the race, but want to ensure I have something left in my legs. My future bricks will help with this decision.
1) my standard = One mile warmup & one mile cooldown; In between = half mile fast (5k pace), followed by quarter mile slow (marathon pace + 1:00). I repeat this anywhere from 4 to 10 times, depending on the shape I'm in, and try to only do on weeks in which I don't have an increase in my long run.
2) I have a mix on my iPod that has slow tempo songs (Jimmy Buffett & K. Chesney) and fast songs (Skindred, etc.) intertwined. I run to the beat of the song that is playing = every 4'ish minutes I'm changing my pace.
3) Sprint 2 blocks, lightly jog 1 block (rinse and repeat).
UPDATE: Today I did the first of 4 bricks in preparation for my first Half IM. It was hot and humid (duh, I'm in Texas), but I was quite pleased.
25 mile bike at 20.3 mph (I concentrated on keeping cadence high, and energy used low)
Transition: 41 seconds
5 mile run at 8:32 (I did the first 2 miles at 8:55 pace; last two at 8:05 pace)
My legs feel great, and I'll be ecstatic if I can maintain these paces on race day. I know I can bike faster than 20.3 for the race, but want to ensure I have something left in my legs. My future bricks will help with this decision.
tri-man 47
Footballguy
Quite simply, I'd suggest doing either 440's or 220's. One approach is to run one of those, then walk/lightly jog the same distance. Don't burn out on the first few. Try to do from six to twelve. Build up the number ...build up the speed.
tri-man 47
Footballguy
Nice brick, liquors!!
Something Rusty might appreciate - I ran about 7 miles this morning in Amana, Iowa. Very humid conditions, but an enjoyable run on a trail and then along a country road. Amana's a neat community ...almost Amish-like.
We dropped our daughter off at Drake University in Des Moines yesterday. The youngest of our two is now also at college, so we have an empty nest!
On the drive home, we got caught in that huge, building storm that rolled through the midwest today. You know how you sometimes need to put the car wipers on the high setting for a few minutes when driving through a storm? We had the wipers on high for forty minutes - a big and very nasty storm. We eventually outran it, but it followed us back to Chicago, where it eventually led to some funnel clouds.
Something Rusty might appreciate - I ran about 7 miles this morning in Amana, Iowa. Very humid conditions, but an enjoyable run on a trail and then along a country road. Amana's a neat community ...almost Amish-like.
We dropped our daughter off at Drake University in Des Moines yesterday. The youngest of our two is now also at college, so we have an empty nest!
On the drive home, we got caught in that huge, building storm that rolled through the midwest today. You know how you sometimes need to put the car wipers on the high setting for a few minutes when driving through a storm? We had the wipers on high for forty minutes - a big and very nasty storm. We eventually outran it, but it followed us back to Chicago, where it eventually led to some funnel clouds.
El Floppo
Footballguy
Wow. Can't imagine what you guys must be going through... a lot of
... and 
... I'm sure. Only 18 more years for us... ... 
...
El Floppo
Footballguy
Excellent! Nice stuff on both the bike and run- especially neg splitting the run. How's the back feeling? And I forget... which 1/2 are you doing? When?
bentley
Footballguy
This is what I'm looking for. Thanks. I'll spare pointing out that they changed it to 400s and 200s (meters) 30 years or so ago. I know you're a "seasoned" runner.
El Floppo
Footballguy
So you find doing more, but shorter intervals preferable? I'm usually doing a less, but longer .5-1m intervals- but I can see where letting the hounds loose might add some fast twitch action
Norman Einstein
Footballguy
cracked the 30 minute barrier for my 5k loop tonight...ran it in 29.54
tri-man 47
Footballguy
Oh, yeah - I knew that. But I like to give the proverbial 110%.bentley said:I'll spare pointing out that they changed it to 400s and 200s (meters) 30 years or so ago. I know you're a "seasoned" runner.
:seasonedmyarse: 
tri-man 47
Footballguy
Bentley asked specifically about track work and "sprintier" stuff ...as opposed to general speed work (which could be shorter - quick accelerations during a run, or longer - .5-1m as you mention). So for the track, yes, I'd go with the 44 ..um, 400s and 200s. I would say that I believe the 400s offer one of the best blends of speed and 'endurance,' though 800s do this as well (but I'd get comfortable with 400s before attacking the nastier 800s).El Floppo said:
pigskinliquors
Dr. Parrothead
Empty nest = WOW!! With our oldest starting kindergarten on Monday, and our two year old just now starting to potty train, there are moments when we'd LOVE our nest to be sans kids. I'm sure your emotions are mixed. Hopefully she'll still have time to watch Dad out running/biking/swimming people half his age!tri-man 47 said:
pigskinliquors
Dr. Parrothead
My 1/2 will be the Montgomery, TX (Lake Conroe), Iron Star Half IM.My back feels good, though I'm really taking it easy on my swims. My last Olympic revealed that I can still survive the swim without training very much for it.El Floppo said:
El Floppo
Footballguy
Norman Einstein said:
El Floppo
Footballguy
mr. furley
Footballguy
no rain for a month and now it wants to rain everyday
the ####?
looks like there is no avoiding it tonite
the ####?
looks like there is no avoiding it tonite
El Floppo
Footballguy
Coolio... missed the "sprintier" part- thought I was missing out some insider tri-man stuff
. I've just decided to pack it in for my big ride tomorrow. I can't get down enough food/fluids to be able to attempt it.
pigskinliquors
Dr. Parrothead
Sorry to hear Culdeus. I was looking forward to hearing how you cracked the 5 hr. barrier. There's always another ride = it's not worth it when you don't have it in you (in this case literally!). FYI: My neighbor is on his way up there with his entire family in an RV. His primary goal is to get through Hell's Gate, which is going to be difficult for him. I'll post for him, as I'm living vicariously through him now instead of Culdeus.culdeus said:Rough day at the casa. Up all night puking and on the. I've just decided to pack it in for my big ride tomorrow. I can't get down enough food/fluids to be able to attempt it.
pigskinliquors
Dr. Parrothead
He doesn't share all his really cool "insider" stuffEl Floppo said:
tri-man 47
Footballguy
Ah, man, that's the pits! Sorry to hear.culdeus said:Rough day at the casa. Up all night puking and on the. I've just decided to pack it in for my big ride tomorrow. I can't get down enough food/fluids to be able to attempt it.
pigskinliquors
Dr. Parrothead
Actually, it's the "####s" and it "blows"!Ah, man, that's the pits! Sorry to hear.culdeus said:Rough day at the casa. Up all night puking and on the. I've just decided to pack it in for my big ride tomorrow. I can't get down enough food/fluids to be able to attempt it.
El Floppo
Footballguy
Yeah.. that is el suck. Silver lining- better today than 3-4 hours in tomorrow...Ah, man, that's the pits! Sorry to hear.culdeus said:Rough day at the casa. Up all night puking and on the. I've just decided to pack it in for my big ride tomorrow. I can't get down enough food/fluids to be able to attempt it.
RoarinSonoran
Footballguy
At least read the updated thread title. 
El Floppo
Footballguy
Hit the Williamsburgh Bridge today for my hill-work. I haven't done anything steeper than... well- than a pancake- since I got back training for NYC. Ran for 40:00+/- ...
I'll definitely be adding bridge runs from now on (every other week mix with Speed-work)- want to link up Williamsburgh with either the Brooklyn or Manhattan Bridge. Ideally, I'd be up in Central Park for the hills- but with the kid, I just don't have time to get up there. Wish I had thought of the bridges earlier...
I'll definitely be adding bridge runs from now on (every other week mix with Speed-work)- want to link up Williamsburgh with either the Brooklyn or Manhattan Bridge. Ideally, I'd be up in Central Park for the hills- but with the kid, I just don't have time to get up there. Wish I had thought of the bridges earlier...
2Young2BBald
Footbaldguy
So does every distance run start off with a tornado? I am up here in Flint for the night before the 10-mile race tomorrow. We go and get our packet & number, drive the course for giggles and went downtown to get some food and see the band and mostly just take in the atmosphere of the event (there are around 14,000 people for all of the races). About 15 minutes after we get down there, the emergency sirens start going off and we are shuffled into the basement of a parking garage. Lightening is booming and the power goes out, so we are down there with a few thousand of our closest friends. I am tracing the thing on the Blackberry and it is a freaking real tornado!!! After an hour it passed and we were let out, no real damages we could see. I was DONE with the expo and we headed to a microbrewery & restaurant near the hotel. Screw pre-hydrating I put down a martini and a couple of micro brews to unwind from the earlier event. God hope tomorrow goes better.
tri-man 47
Footballguy
The original 10K didn't go too great for our esteemed thread author, but subsequent to the race in a regular workout, he was able to run the distance in under an hour.What's going on? Well, others have had their own races, so we continue to track progress, offer encouragement and training tips, and report on the races as they occur ...a lot of male bonding and trash talking. Oh, and furley showed up. Right now, waiting for 2Young's weekend race details!
tri-man 47
Footballguy
Except in San Francisco!
El Floppo
Footballguy
Hurricane, right?Except in San Francisco!
El Floppo
Footballguy
So, um.... what's the forecast for tomorrow? Might affect what you wear and all... you've done some training already in tornados, right? Wait- don't tell me you wussed out of your training runs when Oz came to town?
On the agenda for tomorrow.
FYI...Nashbar has 20% off everything...coupon code 47820. Just picked up a TT helmet and nutrition powders.
FYI...Nashbar has 20% off everything...coupon code 47820. Just picked up a TT helmet and nutrition powders.
mr. furley
Footballguy
At least read the updated thread title.
Darrinll40
Footballguy
I knew it had to happen sooner or later. I was going to run 11 miles this morning, but when I woke up my legs and knees were already aching. I canceled a training run for only the second time since January. I do computer work in local schools for a living and we just finished the first week of school. I went from what was basically a sedentary job to having hundreds of jobs to do, all needing done right now. So, I am going to veg today and take it easy, and maybe ride with my wife this evening. If my legs feel better tomorrow I am going to try and do 7 miles. I figue that it is better to miss a training run than to push it and end up injuring myself and miss a race I have already paid for.
And besides I still have 4 months to get ready for the half marathon.
I hope that everyone has good training or races today.
Darrin
I do computer work in local schools for a living and we just finished the first week of school. I went from what was basically a sedentary job to having hundreds of jobs to do, all needing done right now. So, I am going to veg today and take it easy, and maybe ride with my wife this evening. If my legs feel better tomorrow I am going to try and do 7 miles. I figue that it is better to miss a training run than to push it and end up injuring myself and miss a race I have already paid for.And besides I still have 4 months to get ready for the half marathon.
I hope that everyone has good training or races today.
Darrin
Darrinll40
Footballguy
Some of those peaks look pretty sharp, won't they blow out your tires?BassNBrew said:
El Floppo
Footballguy
As the resident 10k thread "recovery week" fan, let me ask.... have you been taking any?I knew it had to happen sooner or later. I was going to run 11 miles this morning, but when I woke up my legs and knees were already aching. I canceled a training run for only the second time since January.I hope that everyone has good training or races today.Darrin
culdeus
Footballguy
my thoughts exactly.
Darrinll40
Footballguy
Yea, I took an easy week last week. But like I said work has been busier and I have spent a lot of work time on my feet moving, plus there are quite a bit of steps to climb and descend. I am not really worried about missing a run, just learning to listen to my body a bit better.As the resident 10k thread "recovery week" fan, let me ask.... have you been taking any?I knew it had to happen sooner or later. I was going to run 11 miles this morning, but when I woke up my legs and knees were already aching. I canceled a training run for only the second time since January.I do computer work in local schools for a living and we just finished the first week of school. I went from what was basically a sedentary job to having hundreds of jobs to do, all needing done right now. So, I am going to veg today and take it easy, and maybe ride with my wife this evening. If my legs feel better tomorrow I am going to try and do 7 miles. I figue that it is better to miss a training run than to push it and end up injuring myself and miss a race I have already paid for. And besides I still have 4 months to get ready for the half marathon.
tri-man 47
Footballguy
I soooo thought about editing out a word in here, Darrin, but you're too good a guy for me to do that. It is a lot tougher to train when the work/life schedule gets so busy, but that's why the race goals help to keep us going. Don't stress over the change in plans - as floppo notes, the rest is important, too.
Darrinll40
Footballguy
The 4 miler is 3 weeks from today. I am going to try and break 30 minutes, but I will be happy if I break 32. Loads of time yet before the half marathon.
gruecd
Footballguy
I thought about doing the exact same thing. Too funny.
Finished a good, strong 7-miler this morning in 53 minutes (7:34 pace). Last 3 miles were all under 7:30.
2Young2BBald
Footbaldguy
Right now, waiting for 2Young's weekend race details!
Quick update, with much, much more to come later. Crappy weather at the start, 3 or 4 big mistakes during the race, but I am happy as heck to report I broke 90 minutes for the 10 miles (but way too close for comfort). Clock time was 1:30.30ish, my watch had me at 1:29.02, but I think my chip time will be a bit better. I almost gave it away as I ran the 1st 5K or so sub 26 minutes, I was 42 minutes at the 5 mile mark, but the hills killed me. If you take a look at the elevation and hills here: http://crim.org/maps/Crim%20200710mile+elevation.pdf you may get an idea why, to boot, the sun came out for me right at this point. I have a HUGE sense of accomplishment. Gotta go shower and pick up the kids, I want to post more detail, especially the mistakes. No lie, the thought of posting that I didn’t break 90 was a big motivating factor among many others at the end!
Quick update, with much, much more to come later. Crappy weather at the start, 3 or 4 big mistakes during the race, but I am happy as heck to report I broke 90 minutes for the 10 miles (but way too close for comfort). Clock time was 1:30.30ish, my watch had me at 1:29.02, but I think my chip time will be a bit better. I almost gave it away as I ran the 1st 5K or so sub 26 minutes, I was 42 minutes at the 5 mile mark, but the hills killed me. If you take a look at the elevation and hills here: http://crim.org/maps/Crim%20200710mile+elevation.pdf you may get an idea why, to boot, the sun came out for me right at this point. I have a HUGE sense of accomplishment. Gotta go shower and pick up the kids, I want to post more detail, especially the mistakes. No lie, the thought of posting that I didn’t break 90 was a big motivating factor among many others at the end!
El Floppo
Footballguy
Nice work! Very glad to hear you didn't take a trip to see the Wizard mid-race.Getting that 8
x feels a lot better than the 9x, even if it's only a matter of seconds difference in overall time.
2Young2BBald
Footbaldguy
Now for the rest of the story. The City of Flint (not exactly a tourist town to say the least) needs to be commended for an awesome event. Everything ran on time and was organized well, there were bands playing at every mile and the people of the city really got involved from a Krispy Kreme stop to a beer stop to folks spraying people with hoses. I am a bigger fan than ever of both the EAS Complement of products and Cliff’s Shot Blocks. I did all the EAS stuff, the Endurathon in the AM around 5:30, Catapult right before the race and the Race Recovery after. During the race, I had planned on using the Shot Block at the 5 and 8-mile marks, which I did. My legs were cramping a bit and mile 4 and this (I think) solved the problem. I started to eat them about a ¼ mile before a planed water stop and walked the stops to get enough water to wash them down. It was also huge to drive the course the night before. I found the landmarks along the way comforting.
To bad for the rain. It started about 5 minutes before the start of the race and ended about 45 minutes in, only to come back during the post race events. Now for the mistakes. As if the rain wasn’t enough, I was dumb enough to run under one of those hoses just prior to the hills. The sun had popped out and I don’t have hair to deflect the sun. Unfortunately, my shoes, socks and feet got damp right before I had to torque up and down the hills. Net results is, some wicked blisters on one of my feet. Next, I expended way too much energy in the beginning trying to find a place to run. I think the speeding up, slowing down and darting around cost me some energy at the end. I didn’t save for the hills even though I knew they were there and they kicked my backside. I was too busy patting myself on the back about how well I was doing, etc. Finally, I didn’t run 10 miles prior to the race, at all. The most I did was about 8 ½. This had a massive psychological effect when I hit this point (and I wont make this one again, for any distances in the future). One more to share. My wife ran the race too. She set a goal to finish in 1:50; she really just got focused on running in March of this year. So, I got water, bananas and the like and sat down as my legs we feeling funky. I had every intention of making my way back to the finish line so I could place the medal around her neck. Too late, as she finished in an amazing 1:39 or so.
Driving back we had a great moment of reflection. We were talking about what a great experience the we had. This sense that we had was how cool it was to be a part of the running community. A community that cares about themselves and their health, their surroundings and the environment and each other. I can’t wait for the ½ marathon coming up in October, although I have some work to do.
ETA, Race Photo, I think I am blocked by the banner: http://www.crim.org/images/2007racestart_big.jpg
ETA 2, results: 270 2356 XXX XXXX XXXXXX XXXXXX XXXXX 38 42:12(split) 1:30:59(clock) 1:29:18(actual) 8:56(pace). Not sure I get it, but my wife said there was a second mat, maybe I caught a few more seconds walking there. Oh well, still in goal!
To bad for the rain. It started about 5 minutes before the start of the race and ended about 45 minutes in, only to come back during the post race events. Now for the mistakes. As if the rain wasn’t enough, I was dumb enough to run under one of those hoses just prior to the hills. The sun had popped out and I don’t have hair to deflect the sun. Unfortunately, my shoes, socks and feet got damp right before I had to torque up and down the hills. Net results is, some wicked blisters on one of my feet. Next, I expended way too much energy in the beginning trying to find a place to run. I think the speeding up, slowing down and darting around cost me some energy at the end. I didn’t save for the hills even though I knew they were there and they kicked my backside. I was too busy patting myself on the back about how well I was doing, etc. Finally, I didn’t run 10 miles prior to the race, at all. The most I did was about 8 ½. This had a massive psychological effect when I hit this point (and I wont make this one again, for any distances in the future). One more to share. My wife ran the race too. She set a goal to finish in 1:50; she really just got focused on running in March of this year. So, I got water, bananas and the like and sat down as my legs we feeling funky. I had every intention of making my way back to the finish line so I could place the medal around her neck. Too late, as she finished in an amazing 1:39 or so.
Driving back we had a great moment of reflection. We were talking about what a great experience the we had. This sense that we had was how cool it was to be a part of the running community. A community that cares about themselves and their health, their surroundings and the environment and each other. I can’t wait for the ½ marathon coming up in October, although I have some work to do.
ETA, Race Photo, I think I am blocked by the banner: http://www.crim.org/images/2007racestart_big.jpg
ETA 2, results: 270 2356 XXX XXXX XXXXXX XXXXXX XXXXX 38 42:12(split) 1:30:59(clock) 1:29:18(actual) 8:56(pace). Not sure I get it, but my wife said there was a second mat, maybe I caught a few more seconds walking there. Oh well, still in goal!
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