Juxtatarot
Footballguy
By the way, good luck to anyone racing this weekend. Nobody is on the calendar but there's got to be someone here, right?
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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
By the way, good luck to anyone racing this weekend. Nobody is on the calendar but there's got to be someone here, right?
tri-man 47
Footballguy
Ahem.
By the way, good luck to anyone racing this weekend. Nobody is on the calendar but there's got to be someone here, right?
--
On the training, the point I'd emphasize is to target two 'breakthrough' sessions per week ...two hard, targeted workouts that really tax you. That would be a different than the long-distance mentality of accumulating mileage. So a couple of 'all out' training sessions vs. a number of 'really good' runs.
Juxtatarot
Footballguy
Good luck to Tri-man!!!!
Juxtatarot
Footballguy
Thanks Steve. I'll pick that one up as well as the Hansons book you recommended earlier. I'm considering changing things up when I start training for my fall marathon. I think I have some Amazon gift cards around here somewhere....
If you haven't made that order yet. This one is pretty good too -
http://www.amazon.com/Daniels-Running-Formula-2nd-Edition/dp/0736054928/ref=sr_1_1?ie=UTF8&qid=1366408268&sr=8-1&keywords=jack+daniels+running+formula
It might actually be my favorite training book, but I suggested the Pfitz book first since the training concepts in there are more similar to his marathon book that you already use so the transition may be easier.
http://www.amazon.com/Daniels-Running-Formula-2nd-Edition/dp/0736054928/ref=sr_1_1?ie=UTF8&qid=1366408268&sr=8-1&keywords=jack+daniels+running+formula
It might actually be my favorite training book, but I suggested the Pfitz book first since the training concepts in there are more similar to his marathon book that you already use so the transition may be easier.
Juxtatarot
Footballguy
Easy enough, changed my order. Thanks again.
SFBayDuck
Footballguy
parasaurolophus
Footballguy
Anybody have a good cross reference for biking compared to running?
Been dealing with hip pain for a while now. First thought it was just general soreness cuz I was not in good shape and carrying some extra weight. Been running pretty consistently for a while now and I eased myself into this at a very realistic mileage plan.
But the pain has only increased and I am down 10 pounds and feel I am in a heck of a lot better shape. So I have decided I need to rest. Probably should have done so a while ago, but I just didn't want to lose my momentum.
I figure this is a perfect time for rest since I will be doing a ton of walking the next few days at disneyworld and then I will be doing 3 days of hiking in AZ so I won't have much guilt. When I return I figured I could do a week or two of biking and hopefully be back at 100%.
I mountain bike several times a year, but not on any regular basis so I don't want to cause new problems. So any riding suggestions would be welcome.
On a positive note, the wife has started running quite a bit and we are scheduled to do 2 races coming up soon. One of those should fit nicely into my recovery plan as I will run with her.
Been dealing with hip pain for a while now. First thought it was just general soreness cuz I was not in good shape and carrying some extra weight. Been running pretty consistently for a while now and I eased myself into this at a very realistic mileage plan.
But the pain has only increased and I am down 10 pounds and feel I am in a heck of a lot better shape. So I have decided I need to rest. Probably should have done so a while ago, but I just didn't want to lose my momentum.
I figure this is a perfect time for rest since I will be doing a ton of walking the next few days at disneyworld and then I will be doing 3 days of hiking in AZ so I won't have much guilt. When I return I figured I could do a week or two of biking and hopefully be back at 100%.
I mountain bike several times a year, but not on any regular basis so I don't want to cause new problems. So any riding suggestions would be welcome.
On a positive note, the wife has started running quite a bit and we are scheduled to do 2 races coming up soon. One of those should fit nicely into my recovery plan as I will run with her.
SFBayDuck
Footballguy
Still no running for me yet since my aborted attempt on Monday, although I have gone out for a two semi-aggressive hikes this week of about 4 miles each just to get the HR up a bit and get my feet back on the trail. I'm totally antsy to get back out running again, but my PT is really on me to let my IT band chill out and heal up a bit.
It's going to be tough next week though - I'm semi-chaperoning a 3 day field trip for my 9 year old daughter up in Gold Country - aka near the trails my last two races have been on, and not far from the latter part of the Western States Course. I'll probably head out tomorrow and test things out on a short run to see if I'm good to start easing back into it.
I'm not signed up for any races right now until a 50 miler in October but I am hoping to run 1-2 days of the Memorial Day Western States training runs, so hopefully I'll get back to putting in some miles soon!
It's going to be tough next week though - I'm semi-chaperoning a 3 day field trip for my 9 year old daughter up in Gold Country - aka near the trails my last two races have been on, and not far from the latter part of the Western States Course. I'll probably head out tomorrow and test things out on a short run to see if I'm good to start easing back into it.
I'm not signed up for any races right now until a 50 miler in October but I am hoping to run 1-2 days of the Memorial Day Western States training runs, so hopefully I'll get back to putting in some miles soon!
Sand
Footballguy
<p>Just checking in. Did my first <a href="http://app.strava.com/activities/49693570/overview">quality long run</a> in a bit. Seven miles at exactly eight minutepace. Effortless at a HR of only 157. Finished up with last couple miles at 7:40 both miles uphill. Awesome.<br />
<br />
Tomorrow is likely the Cheaha Challenge. First adventure of the year.</p>
<br />
Tomorrow is likely the Cheaha Challenge. First adventure of the year.</p>
Last edited by a moderator:
tri-man 47
Footballguy
You doing the full 102 miles? The latter 30 miles out and back sound awesome ...all through a national forest. It IS the Talledaga Park, so remember, "if you ain't first, you're last."Sand said:
SFDuck - nope, no thoughts of the 50K ...not trained for that. This is just some training for a possible 50K in the fall (instead of the relay event I've been doing with 2Young and friends), though the 50K might have to wait if I run a marathon on 9/1. I'll firm that up in a couple of months. Tomorrow's course isn't anything extreme - it'll be three 5-mile loops (quit smirking, BnB!). No big hills that I'm aware of, and maybe little or no single-track. Small crowd - 100+ for the 50K, and just 70-some for the 15 miler.
FUBAR
Footballguy
Love the summer of speed concept guys. I will be doing summer of cycling and swimming. Signed up for the beach to battleship half iron in October.
So now i am getting into "form phase" as i focus on good swim efficiency and getting comfortable on the bike again. Of course, i do have the Nashville half next weekend, still could run the full i suppose, but I'm planning on the half.
27 miles on the bike this morning, felt awesome except the saddle. My old bike has a more comfortable seat i might change to. I like how I'm not sore after cycling like i have been after ruining. Tired, like i could sleep for days, but not sore.
So now i am getting into "form phase" as i focus on good swim efficiency and getting comfortable on the bike again. Of course, i do have the Nashville half next weekend, still could run the full i suppose, but I'm planning on the half.
27 miles on the bike this morning, felt awesome except the saddle. My old bike has a more comfortable seat i might change to. I like how I'm not sore after cycling like i have been after ruining. Tired, like i could sleep for days, but not sore.
Sand
Footballguy
Think so. The 30 mile warmup and warmdown aren't the issue - it is the middle 40 that makes it the "challenge". I know some of the folks riding, which means I'm definitely last.
gruecd
Footballguy
Found a fun way to add some meaning to today's run....
Good luck tomorrow, tri-man! I'm doing a half marathon relay with the GF tomorrow morning. She's training for her first half marathon in Green Bay next month. She did 11 miles today (her longest run ever), and she's following it up with another 6.5 tomorrow. Big back-to-back for her!
Good luck tomorrow, tri-man! I'm doing a half marathon relay with the GF tomorrow morning. She's training for her first half marathon in Green Bay next month. She did 11 miles today (her longest run ever), and she's following it up with another 6.5 tomorrow. Big back-to-back for her!
Juxtatarot
Footballguy
Ned
Footballguy
FUBAR
Footballguy
tri-man 47
Footballguy
IvanKaramazov
Footballguy
12 miles today at 9:23/mi. The bad news is that there's really just no question that something is wrong with my groin. This pace is 30+ seconds slower than MP, and my hamstrings, quads, knees, calves, etc. feel like I did nothing, but I'm walking slow and funny thanks to groin pain. Any suggestions here other than "see a PT?"
This has been bothering me since last fall, but has gotten worse over that time. Thanks to travel and pneumonia and other miscellaneous life issues, I have had three one-week breaks from running this year, so this is not an issue that has spontaneously responded to brief intervals of total rest. My guess is that I'm going to end up on the shelf for quite a while, but I'm losing my motivation for running because of the chronic pain issue, so maybe it's worth it. Thoughts?
This has been bothering me since last fall, but has gotten worse over that time. Thanks to travel and pneumonia and other miscellaneous life issues, I have had three one-week breaks from running this year, so this is not an issue that has spontaneously responded to brief intervals of total rest. My guess is that I'm going to end up on the shelf for quite a while, but I'm losing my motivation for running because of the chronic pain issue, so maybe it's worth it. Thoughts?
I am sure you get this a lot, but have you been icing it after your runs? The fact that you can still manage to run that far and that close to your MP may be an indicator that it's not too serious of a strain (and definitely not a tear), and/or that you're one tough SOB.
In addition to icing right after runs. I would suggest using a heating pad on the area off-and-on during the rest of the day as well to increase circulation to the area, which usually helps with recovery. In addition, if you can also keep the heating pad on at night as long as you find one that has an appropriate level/setting.
Last thing that might help is to heat a little bit before your runs/workouts to loosen the muscle up first, and then do some sort of stretch for your groin such as this one.
(might help to do it right after you run too while your muscles are warm). The basic idea is to warm up your muscles before you do anything to strenuous that could cause more strains/tears.Hopefully the problem is mild enough that this level of treatment would work. I remember that regimen got me through a pretty serious bout of groin pain, but I was also 15...
koby925
Footballguy
IvanKaramazov
Footballguy
I haven't been icing it, for the obvious reasons. You're right that I need to start doing that.
Swam a mile yesterday. When I got out the lifeguard said "You've gotten a LOT better!" I was feeling really good until she followed it up with "Don't get a big head. It's still bad, just not terrible like before." Thanks....
On a different note - I know it's mid April and I hate the snow as much as anybody else, but is it too much to ask people to shovel the sidewalk? I followed the swim up with a 4 mile run and was forced to run on some heavy traffic streets b/c people have just decided to stop clearing the walk. No spring this year, we'll go straight from Winter to Summer.
On a different note - I know it's mid April and I hate the snow as much as anybody else, but is it too much to ask people to shovel the sidewalk? I followed the swim up with a 4 mile run and was forced to run on some heavy traffic streets b/c people have just decided to stop clearing the walk. No spring this year, we'll go straight from Winter to Summer.
wilked
Footballguy
2Young2BBald
Footbaldguy
Did you ask what got better? Unlike anything else (running & biking), I feel like bits of feedback on swimming help me improve greatly. If you have someone watching you swim, I'd ask for as much feedback as possible. When I was starting out, I was lucky to have a very good triathlete, who was coming off an injury, working with a few women training in the lane next to me on most nights. I just kept asking for ways to improve.
_________________________________
Had my first training week worthy of posting in a long time. I am trying to get my ### in gear after making a pig of myself on vacation over spring break. I have a trail 1/2 marathon next weekend that is going to be a struggle, lugging about 5 more pounds than I'd like. Here is how it went:
Sunday: 10.36 mile trail run with about 900' of elevation gain. Very wet track, 38 degrees and sleet for most of the run.
Monday: 2,500 yard swim. Decided to "test" my dead legs from the day before with a fast first 500. Swam the 500 in 8:36. Did the last 2,000 averaging sub 2M 100s.
Wednesday: 3,000 yard swim (all at once). With the goal of doing it under an hour, I average 1:58 per hundreds. Very consistent 25 yard splits. Fastest were just below 27 seconds, slowest were just over 31 seconds. 2M 100s is my target sweet spot for the 5K swim in August, so I am happy with where things stand at the moment.
Thursday: 5K pavement run, just over 24 minutes. Another "test", wanting to see how fast I could be with mostly fatigued legs. Another goal of sorts for this year is to add a bit of speed in the shorter stuff. I plan on racing 2 kayak mulit-sport events with 5Ks and possibly a 4 event swim run series with 5Ks.
Saturday: 11.5 mile trail run with 1,300' of elevation gain. More ###### weather, 35 degrees, windy, with snow. Painfully enjoyable run. We've had flooding rains over the past week, so the track was very wet. I tried my hardest to keep my feet dry, but after about 30 minutes of dodging the mud I said #### it and just started running through the muck. After icing for a few hours last night, I am not as sore as I thought I'd be.
This week will be a bit of an involuntary taper before Saturday's trail 1/2. I think I'll try and get in a 4 mile walk with my wife some time today and a big swim tomorrow ad that may be it until Saturday. I'll be at a track meet on Tuesday and Friday and traveling for work on Wednesday and Thursday. On Sunday of next week, there is a 5K that starts from the high school that is a 3rd of a mile from my house. I had thoughts of trying to run it the day after the 1/2, but I have flashbacks of just how tore up I've been after these, so I am volunteering instead. It ought to be fun. For those familiar with the Brooks/Hanson project, Hanson's is doing the timing and bringing a bunch of their runners.
sho nuff
Footballguy
This is f'ed up.
How in the world..on this board...do we have 3 people from that area?
I grew up in Menasha...my family is all there...dad and Step-mom live in Appleton.
Prince Myshkin
Footballguy
10 MILES!!!!!!!!
can't believe i just did that! was scheduled for 8...felt so good after 5 i thought "i can go further". ended up going 10.13.
absolutely perfect weather, trees all in bloom, new tunes on the iPod, and plenty to think about with the events of the past week made the miles just fly by. on a big time high right now.
can't believe i just did that! was scheduled for 8...felt so good after 5 i thought "i can go further". ended up going 10.13.
absolutely perfect weather, trees all in bloom, new tunes on the iPod, and plenty to think about with the events of the past week made the miles just fly by. on a big time high right now.
Juxtatarot
Footballguy
Congrats on the distance PR, Prince! Have you signed up for a half marathon yet?
prosopis
Arizona Chupacabra
Prince Myshkin
Footballguy
I haven't, but there's one in October I'd like to run. I have to do some traveling right around the date, so I haven't signed up yet until my travel plans have finalized.
It's funny though...today was the first day I felt like I could complete a half at my current fitness level. It would be a slow half, but I could finish it nonetheless...
IvanKaramazov
Footballguy
Juxtatarot
Footballguy
Ivan- You mentioned having a minor hernia a while back. Do you think that might be messing with your form and contributing to your groin issues?
Ned
Footballguy
Full on taper week was OK overall. I'm ready to get this thing going. Just 3 more short runs stands between me and the triple. Early weather forecasts for next weekend look like grue isn't racing....
Tue (9 w/ 5LT) - Legs felt awesome during the 2mi warmup and the first LT mile (7:04). Then they quickly went to mush. I'm clearly not 100% right now. Dialed it back a notch and finished with the LT miles @ 7:17/175.
Wed (5mi recovery) - Whoa, OK. Legs felt much better. Ridiculous HR for that pace. I used to run 140s for that pace... 9:32/132
Thu (8mi MLR) - Felt OK, but pretty blah feeling. Going through the motions. 8:48/142
Sat(7mi GA) - Right ankle has been tender and I'm paranoid now. Any other time I'd run through it. Took the day off since we were at the Philly Zoo all day any way.
Sun (15mi Trail LR) - What a gorgeous day. Saw all sorts of deer, a fox puppy, and learned that one of the park rangers I've known since I was a teenager is a 2:5x marathoner. Not surprising since he looks like a super fit guy, but surprised its never come up in a conversation. Anyways, this was a really solid run. Legs felt very strong on the hills - 1,918ft of climbing. 10:00/152 overall.
Tue (9 w/ 5LT) - Legs felt awesome during the 2mi warmup and the first LT mile (7:04). Then they quickly went to mush. I'm clearly not 100% right now. Dialed it back a notch and finished with the LT miles @ 7:17/175.
Wed (5mi recovery) - Whoa, OK. Legs felt much better. Ridiculous HR for that pace. I used to run 140s for that pace... 9:32/132
Thu (8mi MLR) - Felt OK, but pretty blah feeling. Going through the motions. 8:48/142
Sat(7mi GA) - Right ankle has been tender and I'm paranoid now. Any other time I'd run through it. Took the day off since we were at the Philly Zoo all day any way.
Sun (15mi Trail LR) - What a gorgeous day. Saw all sorts of deer, a fox puppy, and learned that one of the park rangers I've known since I was a teenager is a 2:5x marathoner. Not surprising since he looks like a super fit guy, but surprised its never come up in a conversation. Anyways, this was a really solid run. Legs felt very strong on the hills - 1,918ft of climbing. 10:00/152 overall.
Juxtatarot
Footballguy
Ned
Footballguy
trust me I know that all too well. I learned my lesson a few months ago on a 10/6 (I think) where I felt like #### and kept pushing anyway. I paid the price the rest of the day. 
I'm trying to teach myself that every run isn't going to be amazing or some sort of breakthrough. These things happen in waves, not every workout.
IvanKaramazov
Footballguy
I've had ongoing groin issues for several months now. At one point I suspected a hernia, but that turned out not to be the case. I think I just need to heal up somehow.
2Young2BBald
Footbaldguy
Could you please also send your leg strength and stamina? I am no where near I need to be conditioning-wise. I remember your write up from the trail triple last year, what a blast!!!!2Y2BB - I'll be sending you the good vibes as I'm running the trail triple this Saturday. Go get'm!
Prince - congrats on the distance PR! 10mi is a big mental hurdle.
tri-man 47
Footballguy
Earth Day 15 mile trail race
2:19'ish (9:13/mile); 1st - 50-59; 10th overall
This was a small race - about 120 for the 50K, and maybe 70 for the 15 miler. Second in my AG was, like, 30 minutes behind me. I went into it kind of sore. We had an inch or two of water in the basement Wednesday night, and I spent quite a bit of time Thursday/Friday hauling buckets of water to the curb, moving a bunch of stuff, pulling back some carpet, etc. Everything went well this morning, though, and the conditions were excellent (mid-30s to start). But, yeah, if you're going to run a new trail based solely on HR, it would probably help to put on the chest strap before leaving the house.
And when did I discover this? Oh, a 1/2-mile into the race when I look down to check HR ...and see nothing. 
As a result, I probably Sanded the first couple of miles before settling into a fairly good rhythm for the rest of the race. The course ended up being mostly single track with a lot of rolling terrain, quite a few cut-backs, and a couple pretty good hills. All in all, a good experience! The award, consistent with Earth Day, was a woodie.
2:19'ish (9:13/mile); 1st - 50-59; 10th overall
This was a small race - about 120 for the 50K, and maybe 70 for the 15 miler. Second in my AG was, like, 30 minutes behind me. I went into it kind of sore. We had an inch or two of water in the basement Wednesday night, and I spent quite a bit of time Thursday/Friday hauling buckets of water to the curb, moving a bunch of stuff, pulling back some carpet, etc. Everything went well this morning, though, and the conditions were excellent (mid-30s to start). But, yeah, if you're going to run a new trail based solely on HR, it would probably help to put on the chest strap before leaving the house.
And when did I discover this? Oh, a 1/2-mile into the race when I look down to check HR ...and see nothing. As a result, I probably Sanded the first couple of miles before settling into a fairly good rhythm for the rest of the race. The course ended up being mostly single track with a lot of rolling terrain, quite a few cut-backs, and a couple pretty good hills. All in all, a good experience! The award, consistent with Earth Day, was a woodie.Prince Myshkin
Footballguy
Juxtatarot
Footballguy
Congrats on the woodie, Tri-man!
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