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No problem...plans changed and we are not getting there til Saturday afternoon.Im probably going out on my own Sunday morning for a run...then trying to sneak one in Monday and/or Tuesday between family festivities and the Rose Bowl.Appreciate it though...was a nice run last year when I was up there.
113.6mi
Nice. Was this a goal or did it just work out that way? 3 days off in a row, die to holiday travel and family stuff. Headed out for speed work now, long SLOW run tomorrow.
Geeze, guy. Drive a little more safely and watch what you say to your relatives next time.
Dude. That's a lotta laps!
If you really want to PR that half...and can get ready quicker...the Tom King half in Nashville is great to PR...very flat. My PR last year was at that race.Bonus that you finish in the Titans stadium with full video on the jumbo trons and a Titans cheerleader presents the medal.
Not a goal, but once it looked like I could make it I made it a point to get there. Got one more to hit for the year, so not done yet!
Just glad you're back from playing in the sand and sun.
LSD is a struggle for me, probably because I haven't really done it in a year.'FUBAR said:
so much for a 8 something.
:finger: I can't do speedwork at a 7:15 pace!Heading out for my LSD in a few, emphasis on the S. By the time I get back I'll have hit my highest monthly total ever, with one more run left before year end.LSD is a struggle for me, probably because I haven't really done it in a year.'FUBAR said:
I started out today a couple hours later than usual due to cold rain and that there wasn't really a need to leave early (2 of my kids are at their grandparents).
Started with a comfortable pace... check it a mile in, 7:15.
Try to slow down, the legs don't cooperate. Still running a 7:30 and feel like I can't go slower. So, I decide I'll take it comfortably but after I hit 2.5 miles, I'll walk until I hit 20 minutes. Sort of faking it to a 8 minute pace but I figure the rest will be good for my legs and heck, I may even run the marathon like this (assuming I do it).
10 miles like that, walking about 60-75 seconds every 2.5 miles, I was scheduled for 12 so I took the last 2 with a little pick up, 7:20s.
Overall I'll call my LSD a moderate success, I will probably have to do a better job of slowing down when I start going more than 15, but I feel great right now.
ETA: eating my recovery meal and it's awesome - chopped almonds mixed with raisins, coconut, honey, olive oil, and cinnamon. With coffee
Seriously? What do you wear on your feet?
Seriously dude, #### youLSD is a struggle for me, probably because I haven't really done it in a year. I started out today a couple hours later than usual due to cold rain and that there wasn't really a need to leave early (2 of my kids are at their grandparents).'FUBAR said:
Started with a comfortable pace... check it a mile in, 7:15.
Try to slow down, the legs don't cooperate. Still running a 7:30 and feel like I can't go slower. So, I decide I'll take it comfortably but after I hit 2.5 miles, I'll walk until I hit 20 minutes. Sort of faking it to a 8 minute pace but I figure the rest will be good for my legs and heck, I may even run the marathon like this (assuming I do it).
10 miles like that, walking about 60-75 seconds every 2.5 miles, I was scheduled for 12 so I took the last 2 with a little pick up, 7:20s.
Overall I'll call my LSD a moderate success, I will probably have to do a better job of slowing down when I start going more than 15, but I feel great right now.
ETA: eating my recovery meal and it's awesome - chopped almonds mixed with raisins, coconut, honey, olive oil, and cinnamon. With coffee
My long slow run today was 9:40 pace for comparison. I can show you how to run slow if you need a hand.Mukluks
Grocery bags as a liner FTW.
i've heard this but never have had problems with wet feet. if i step directly in a puddle then, sure, but i'm pretty good about dodging those along the way.
You guys don't know slow - 12:12 overall pace for my 20 mile trail run today.Seriously dude, #### youLSD is a struggle for me, probably because I haven't really done it in a year. I started out today a couple hours later than usual due to cold rain and that there wasn't really a need to leave early (2 of my kids are at their grandparents).'FUBAR said:
Started with a comfortable pace... check it a mile in, 7:15.
Try to slow down, the legs don't cooperate. Still running a 7:30 and feel like I can't go slower. So, I decide I'll take it comfortably but after I hit 2.5 miles, I'll walk until I hit 20 minutes. Sort of faking it to a 8 minute pace but I figure the rest will be good for my legs and heck, I may even run the marathon like this (assuming I do it).
10 miles like that, walking about 60-75 seconds every 2.5 miles, I was scheduled for 12 so I took the last 2 with a little pick up, 7:20s.
Overall I'll call my LSD a moderate success, I will probably have to do a better job of slowing down when I start going more than 15, but I feel great right now.
ETA: eating my recovery meal and it's awesome - chopped almonds mixed with raisins, coconut, honey, olive oil, and cinnamon. With coffee
Especially happy that miles 18 and 19 were in the 11:20s, a pace I'm going to need to hold in the middle section of the 50 Miler in April. I had nothing but coffee beforehand, and just GU Brew liquid calories throughout seemed to work pretty well, along with two ginger chews that kept my stomach nice and chill. I was starving when I was done, though!That puts me at 61 miles in the last 8 days, and with 7 more miles to log for the iRunfar 50 mile 12/24-1/1 challenge,. At 139 miles in December I've already set a personal monthly record - one which I plan to break very soon. Then it's off to Arizona for the Fiesta Bowl and a few well-deserved scheduled rest days!
Geez man, I can't wait to see what kinda numbers you are putting up at the end of this cycle
nice job man, you've put up some incredible numbers third year!
Really? Asking seriously.I just wear extra pairs of socks and stuff my cold gear into them, works fine with snow just have to avoid the obvious puddles.
Trail runs are completely different, 50 Miler is no joke. Sounds awesome. I miss being close to an awesome trail :(You guys don't know slow - 12:12 overall pace for my 20 mile trail run today.Seriously dude, #### youLSD is a struggle for me, probably because I haven't really done it in a year. I started out today a couple hours later than usual due to cold rain and that there wasn't really a need to leave early (2 of my kids are at their grandparents).
Started with a comfortable pace... check it a mile in, 7:15.
Try to slow down, the legs don't cooperate. Still running a 7:30 and feel like I can't go slower. So, I decide I'll take it comfortably but after I hit 2.5 miles, I'll walk until I hit 20 minutes. Sort of faking it to a 8 minute pace but I figure the rest will be good for my legs and heck, I may even run the marathon like this (assuming I do it).
10 miles like that, walking about 60-75 seconds every 2.5 miles, I was scheduled for 12 so I took the last 2 with a little pick up, 7:20s.
Overall I'll call my LSD a moderate success, I will probably have to do a better job of slowing down when I start going more than 15, but I feel great right now.
ETA: eating my recovery meal and it's awesome - chopped almonds mixed with raisins, coconut, honey, olive oil, and cinnamon. With coffee
In January-February the training plan will start to incorporate some speed/strength stuff - tempo runs and hill repeats primarily. I'm feeling some good improvement aerobically, now time to get a little quicker (relative, I know!).
Good week, and good work on the LT run, in particular. When I'm in 3-hour shape, I generally average right around 6:25 pace for my LT miles, and that's typically later in the training cycle. You're setting up for a great race.
Personally, I've got 3 more weeks before I start my 12-week cycle for Boston. Right now, just working on getting the Achilles healed up while gradually ramping up the mileage. Hit 35 miles this past week including a 12-mile "long" run, and this week I'll bump it up to 37/14. Achilles has been doing pretty well, with only minor soreness towards the end of the longer runs and afterwards, and it generally resolves after a day off. My plan is to hit 45 miles with a 16-mile long run the week before I start my training. Then it's Pfitz 12/70 with an extra (back-to-back) long run every other weekend so I can get ready for my 50-miler, too. Also getting back at yoga twice/week (M/W) and core/strength three times (T/T/SA).
Thanks. My body seems to be taking on the additional weekly mileage OK which I was worried about more than anything else -- particularly my Achilles and hips that I've had issues with in the past. Of course, it's still early in the training. Have a fun and safe New Year's everyone!Good week, and good work on the LT run, in particular. When I'm in 3-hour shape, I generally average right around 6:25 pace for my LT miles, and that's typically later in the training cycle. You're setting up for a great race.
Heading out for 5-7 as we speak. Can't wait....
Got me a chilly 12 mile ride in...don't wanna over do it the first time out. Averaged 16mph, maxed out at 25. Avg HR was 151. I'm sure that amateur stuff to you. Just ordered my garmin candence attachment and my trainer should be here in a few days. I don't want to put off running, but damn the bike is fun. Felt good, cold as ####. Happy New Year everyone!
Nothing wrong with that! Just build up. And find cool hills to climb.
2.5 out wasn't bad...back in was into the wind...my twig and berries were not happy that I didn't bring another layer to help block the wind.Heading out for 5-7 as we speak. Can't wait....
Going for a run as soon as my 2 year old falls asleep, thanks for the reminder to start into the wind. Too often I get pot committed on my route and don't realize that I plotted it out to finish into the wind until it's too late.2.5 out wasn't bad...back in was into the wind...my twig and berries were not happy that I didn't bring another layer to help block the wind.Heading out for 5-7 as we speak. Can't wait....
I finished the year with 4 miles today including four, 1/4-mile hard hill repeats. I really need to crank out some big mileage weeks early in the new year.
Awesome. Finished up the year today with a 29 mile ride. Grabbed a KOM, which is always nice for an end of year perk. Hey BnB, check this - on that climb set new power record from 2:30-4:00. Held 345w for 4:00 (not bad!). And looking over the year I set lots of good power records, the best of which was 262w for 30m. Something for you to crush next year.Finished off the year yesterday with 10mi in 30mph winds. It was friggin brutal. Hated every minute of it. :X
2,156mi for the year.
So for the year I ended up with 3029m ridden, 550m run, and 201,000 yards swum over the course of 320 hours.
I have no idea what most of that means, but good job!?Awesome. Finished up the year today with a 29 mile ride. Grabbed a KOM, which is always nice for an end of year perk. Hey BnB, check this - on that climb set new power record from 2:30-4:00. Held 345w for 4:00 (not bad!). And looking over the year I set lots of good power records, the best of which was 262w for 30m. Something for you to crush next year.Finished off the year yesterday with 10mi in 30mph winds. It was friggin brutal. Hated every minute of it. :X
2,156mi for the year.
?
what's considered "slow"
Me. HTH.what's considered "slow"
Brooks Adrenalines and Yak Trax.
