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Ran a 10k in June (6 Viewers)
- Thread starter GStrot
- Start date
DolphinsPhan
Footballguy
Had an easy time running 8 miles this morning. Checked my garmin stats and 2 weeks ago I pretty much ran the same course (only 7 miles though) and my avg HR was about 182 bpm...this time is was 164 bpm. VERY psyched that this long slow running is paying off and I can actually see and feel the results!!!
gruecd
Footballguy
Nice job, DPhan!!
I don't know if I've mentioned this before, but my running club is responsible for organizing and conducting the summer training run series for the Fox Cities Marathon, and I'm one of three committee members in charge of the whole thing. This morning was our third run, and I must admit that it feels pretty damn good knowing how we're helping all of these marathoners and half marathoners progress towards their goals. A lot of people come up to us with training questions and stuff like that, and they always say afterwards how much they appreciate what we're doing. I just see it as a way to "give back" while sharing my passion with other like-minded people.OK, time for my daily inspiration. Here's a quote from philosopher William James that I found in the book that I'm reading:
The next time you get tired towards the end of a training run or race, remember that quote! OK, out the door for an easy 4-6 miles. Later....
wraith5
Footballguy
Congrats to Tri-Man on a very nice run this morning (I'll let him post his own details).
The rain held off and we had great weather for the 8k trail race this morning. I managed to stay with Tri for about 1/2 the distance (in part because I was slowing his pace there at the end) then had to ease off the gas a bit. No way I can hang with that man on the course (yet)!
I ended up averaging 7:55s, which for me is pretty darn speedy (especially on trail). The first .15 miles or so was very crowded so I was at 9:13/mile, then after that my miles averaged 7:53, 7:38, 8:15, 8:02, and 7:33 for the last .9 miles.
Tri - that guy was right - my Garmin actually read 5.09 miles / 8.19k. I had reset it when I finished so I didn't accidentally start it again and didn't look at the actual distance.
The rain held off and we had great weather for the 8k trail race this morning. I managed to stay with Tri for about 1/2 the distance (in part because I was slowing his pace there at the end) then had to ease off the gas a bit. No way I can hang with that man on the course (yet)!
I ended up averaging 7:55s, which for me is pretty darn speedy (especially on trail). The first .15 miles or so was very crowded so I was at 9:13/mile, then after that my miles averaged 7:53, 7:38, 8:15, 8:02, and 7:33 for the last .9 miles.
Tri - that guy was right - my Garmin actually read 5.09 miles / 8.19k. I had reset it when I finished so I didn't accidentally start it again and didn't look at the actual distance.
Nice run Wraith!
I ran a nice and slow 6 miles this morning. My kids usually get up around 5:50, so when they got up I rolled out of bed and went for my run. The Hal H calls for slow long runs on the weekend, so I went out slow. I ran around 9:30-9:45s for the 6 miles and I am hoping that my legs will benefit from the slow running. I still have some sore muscles from last Sunday, but I think the "fast" 3 mile runs I have had during the week were a bit "fast" for my sore legs. They feel great today and I am hoping to get a 60 minute bike ride in tomorrow for my cross training.
It was perfect timing because it started raining as I sat down for breakfast, and it has not stopped since. I hate the first half mile of morning runs, but I am starting to really like running in the morning more than in the afternoon. I was able to wear a long sleeve shirt with a shirt over it for the run. It was nice and cool.
I ran a nice and slow 6 miles this morning. My kids usually get up around 5:50, so when they got up I rolled out of bed and went for my run. The Hal H calls for slow long runs on the weekend, so I went out slow. I ran around 9:30-9:45s for the 6 miles and I am hoping that my legs will benefit from the slow running. I still have some sore muscles from last Sunday, but I think the "fast" 3 mile runs I have had during the week were a bit "fast" for my sore legs. They feel great today and I am hoping to get a 60 minute bike ride in tomorrow for my cross training.
It was perfect timing because it started raining as I sat down for breakfast, and it has not stopped since. I hate the first half mile of morning runs, but I am starting to really like running in the morning more than in the afternoon. I was able to wear a long sleeve shirt with a shirt over it for the run. It was nice and cool.
gruecd
Footballguy
wraith - Nice race! Keep working at it, and next time you'll beat that skinny SOB! 
Looking forward to meeting you in 8 weeks at Rock 'n Roll. By the way, they just announced their post-race concert -- blues "phenomenon" Susan Tedeschi. Who the f*** is that? That's the best they could come up with?
meeka - Doesn't it feel great being on a training plan?! Nice run.
An easy 6 miles for me earlier today. 10K race tomorrow morning, and then I start my training for Chicago on Monday -- 7-mile GA run + 10 x 100m strides.
Looking forward to meeting you in 8 weeks at Rock 'n Roll. By the way, they just announced their post-race concert -- blues "phenomenon" Susan Tedeschi. Who the f*** is that? That's the best they could come up with?meeka - Doesn't it feel great being on a training plan?! Nice run.
An easy 6 miles for me earlier today. 10K race tomorrow morning, and then I start my training for Chicago on Monday -- 7-mile GA run + 10 x 100m strides.
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RoarinSonoran
Footballguy
* course designed by Barack Hussein Obama
tri-man 47
Footballguy
Very cool to meet Wraith this morning - another really nice FBG runner ...nice enough to even stick around to whoop and holler for me during the race results. 
8K - came in at 38:46. That was good enough for 2nd place in my age group and another one of their 'woody' awards (cross-cut from a small tree with race/award details stamped on it). Always good to start the day with a woody. As Wraith noted, we started slow because they had everybody lined up on the trail for the start. It took a while for things to open up and added a minute to our first mile time. We stuck together for the first half. lol Wraith graciously stuck at my sub-8:00 pace for the first half and put up with my chatter (probably thinking 'jeez, tri-man, just shut up and run'). As we decided to separate, an 'older' guy was coming by us, so I tailed him from mile 2 1/2 to mile 4. I was actually getting stronger, so I moved alongside him, then pushed to the lead and he didn't respond. I really cruised nice after that and kicked strong for the finish. I probably averaged around 7:40/mile after the slow start. Good racing for Wraith, too. Despite a fast early pace, he was still racing well over the latter half.
After the race and awards, I stopped at one of my favorite bike trails and put in a solid 2 hour workout. I timed one of the latter 7.7 mile loops and it was a very good time - as good as any loops in previous years, and just 30 seconds off my best this year - despite having raced shortly before. Very encouraging as I look toward my taper over the next two weeks.
8K - came in at 38:46. That was good enough for 2nd place in my age group and another one of their 'woody' awards (cross-cut from a small tree with race/award details stamped on it). Always good to start the day with a woody. As Wraith noted, we started slow because they had everybody lined up on the trail for the start. It took a while for things to open up and added a minute to our first mile time. We stuck together for the first half. lol Wraith graciously stuck at my sub-8:00 pace for the first half and put up with my chatter (probably thinking 'jeez, tri-man, just shut up and run'). As we decided to separate, an 'older' guy was coming by us, so I tailed him from mile 2 1/2 to mile 4. I was actually getting stronger, so I moved alongside him, then pushed to the lead and he didn't respond. I really cruised nice after that and kicked strong for the finish. I probably averaged around 7:40/mile after the slow start. Good racing for Wraith, too. Despite a fast early pace, he was still racing well over the latter half.
After the race and awards, I stopped at one of my favorite bike trails and put in a solid 2 hour workout. I timed one of the latter 7.7 mile loops and it was a very good time - as good as any loops in previous years, and just 30 seconds off my best this year - despite having raced shortly before. Very encouraging as I look toward my taper over the next two weeks.
gruecd
Footballguy
Way to go, tri-man. Congrats on the AG placement and on getting another woody.
tri-man 47
Footballguy
One begets the other, of course.Congrats on the AG placement and on getting another woody.
2Young2BBald
Footbaldguy
Effing amazingtri-man 47 said:Very cool to meet Wraith this morning - another really nice FBG runner ...nice enough to even stick around to whoop and holler for me during the race results.8K - came in at 38:46. That was good enough for 2nd place in my age group and another one of their 'woody' awards (cross-cut from a small tree with race/award details stamped on it). Always good to start the day with a woody. As Wraith noted, we started slow because they had everybody lined up on the trail for the start. It took a while for things to open up and added a minute to our first mile time. We stuck together for the first half. lol Wraith graciously stuck at my sub-8:00 pace for the first half and put up with my chatter (probably thinking 'jeez, tri-man, just shut up and run'). As we decided to separate, an 'older' guy was coming by us, so I tailed him from mile 2 1/2 to mile 4. I was actually getting stronger, so I moved alongside him, then pushed to the lead and he didn't respond. I really cruised nice after that and kicked strong for the finish. I probably averaged around 7:40/mile after the slow start. Good racing for Wraith, too. Despite a fast early pace, he was still racing well over the latter half.After the race and awards, I stopped at one of my favorite bike trails and put in a solid 2 hour workout. I timed one of the latter 7.7 mile loops and it was a very good time - as good as any loops in previous years, and just 30 seconds off my best this year - despite having raced shortly before. Very encouraging as I look toward my taper over the next two weeks.
Any idea on if the guy who placed ahead of you plans on doing the whole series? I can only imagine the size of the woody for taking the series.
Sand
Footballguy
Getting somewhat better running here. Managed 2.6 miles in 8:30 pace. Pretty damn sad, but at least not completely embarrassing.
Swimming at 1:30 pace, no problem. Knocking out multiple 20% grade hills on the bike at speed, no problem. No idea why running a 2.5 mile course withe 150 feet of climbs is such a terror. Quite discouraging.
Swimming at 1:30 pace, no problem. Knocking out multiple 20% grade hills on the bike at speed, no problem. No idea why running a 2.5 mile course withe 150 feet of climbs is such a terror. Quite discouraging.
2Young2BBald
Footbaldguy
48 is balmy compared to the 46 I swam in last weekend. 
If I can't have the Mini Me Division, I gotta brag about something!
gruecd
Footballguy
Don't get me wrong; 48 degrees is almost ideal temperature for me. It's the rain and wind that I don't like.
gruecd
Footballguy
Well, tri-man, your PR is safe, but I did run 40:47, a new PR by 2-1/2 minutes, and not only good enough to put me atop the Clydesdale division, but also good enough to make me the overall winner!!! 
As soon as I lined up for the start, I could tell it wasn't a super strong field. I know most of the fast locals, and none of them were there. I figured for sure there'd be a cross-country runner from a local high school or college, but I didn't see anybody who fit the bill. I saw one guy who looked younger and fit, but he was wearing basketball shorts, so I knew he wasn't a serious runner. Decided to start right up front and take my chances.
It was cool out there, which is perfect for me. The course was basically out-and-back with a couple of little loops, and while the wind was technically in our face on the way out, part of it was on a park trail, which really helped to block it. Ran the first mile in 6:14, which was quite a bit faster than I wanted, and I was a little afraid that I'd blow up. Nobody was really challenging for the lead, so I backed off a little bit, running 6:35, 6:40, and 6:39 for miles 2-4. Shortly after the 4-mile marker, we headed back south with the wind at our back, and I knocked off a 6:29 and 6:30 for miles 5-6. Ran the last 0.29 miles (according to my Garmin) in 1:38 (6:01 pace) to win rather easily. It was really never close, with the second-place runner finishing almost a minute behind me.
Pretty cool, I must say. I've won some AG/division awards before, but I've never been an overall winner. Big ups to Keggers for coming out to watch in less-than-ideal conditions. I didn't see him on the course, but I had a congratulatory text message when I got back to my car, and I guess he was there cheering at the finish line. Very cool.
It's been a helluva spring so far, with big PRs in the half and the 10K. Another 10K next Saturday that I most definitely will not win; Kenyan John Korir won last year's race in 28:47. Another PR would be nice, but only if it's nice and cool again, and even then, it'll probably be a PR by a few seconds, not minutes!
As soon as I lined up for the start, I could tell it wasn't a super strong field. I know most of the fast locals, and none of them were there. I figured for sure there'd be a cross-country runner from a local high school or college, but I didn't see anybody who fit the bill. I saw one guy who looked younger and fit, but he was wearing basketball shorts, so I knew he wasn't a serious runner. Decided to start right up front and take my chances.
It was cool out there, which is perfect for me. The course was basically out-and-back with a couple of little loops, and while the wind was technically in our face on the way out, part of it was on a park trail, which really helped to block it. Ran the first mile in 6:14, which was quite a bit faster than I wanted, and I was a little afraid that I'd blow up. Nobody was really challenging for the lead, so I backed off a little bit, running 6:35, 6:40, and 6:39 for miles 2-4. Shortly after the 4-mile marker, we headed back south with the wind at our back, and I knocked off a 6:29 and 6:30 for miles 5-6. Ran the last 0.29 miles (according to my Garmin) in 1:38 (6:01 pace) to win rather easily. It was really never close, with the second-place runner finishing almost a minute behind me.
Pretty cool, I must say. I've won some AG/division awards before, but I've never been an overall winner. Big ups to Keggers for coming out to watch in less-than-ideal conditions.
I didn't see him on the course, but I had a congratulatory text message when I got back to my car, and I guess he was there cheering at the finish line. Very cool.It's been a helluva spring so far, with big PRs in the half and the 10K. Another 10K next Saturday that I most definitely will not win; Kenyan John Korir won last year's race in 28:47.
Another PR would be nice, but only if it's nice and cool again, and even then, it'll probably be a PR by a few seconds, not minutes!
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2Young2BBald
Footbaldguy
GRUUUUUUUUUUUUUUUUUUUUuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuueeeeeeeCD!!!!!Well, tri-man, your PR is safe, but I did run 40:47, a new PR by 2-1/2 minutes, and not only good enough to put me atop the Clydesdale division, but also good enough to make me the overall winner!!!
As soon as I lined up for the start, I could tell it wasn't a super strong field. I know most of the fast locals, and none of them were there. I figured for sure there'd be a cross-country runner from a local high school or college, but I didn't see anybody who fit the bill. I saw one guy who looked younger and fit, but he was wearing basketball shorts, so I knew he wasn't a serious runner. Decided to start right up front and take my chances.
It was cool out there, which is perfect for me. The course was basically out-and-back with a couple of little loops, and while the wind was technically in our face on the way out, part of it was on a park trail, which really helped to block it. Ran the first mile in 6:14, which was quite a bit faster than I wanted, and I was a little afraid that I'd blow up. Nobody was really challenging for the lead, so I backed off a little bit, running 6:35, 6:40, and 6:39 for miles 2-4. Shortly after the 4-mile marker, we headed back south with the wind at our back, and I knocked off a 6:29 and 6:30 for miles 5-6. Ran the last 0.29 miles (according to my Garmin) in 1:38 (6:01 pace) to win rather easily. It was really never close, with the second-place runner finishing almost a minute behind me.
Pretty cool, I must say. I've won some AG/division awards before, but I've never been an overall winner. Big ups to Keggers for coming out to watch in less-than-ideal conditions.I didn't see him on the course, but I had a congratulatory text message when I got back to my car, and I guess he was there cheering at the finish line. Very cool.
It's been a helluva spring so far, with big PRs in the half and the 10K. Another 10K next Saturday that I most definitely will not win; Kenyan John Korir won last year's race in 28:47.Another PR would be nice, but only if it's nice and cool again, and even then, it'll probably be a PR by a few seconds, not minutes!
Way to go GB!Just back from a 3 disipline brick. I have encouraged a crew to do next weekends tri and I shot a note earlier this week to 10 folks to let them know we'd be on the island for a workout this morning. We ended up with 14 people, from a 20 year tri vet, to bike studs to nubies. We ran two loops of the island in three packs, total miles at 11. I hung with the big boys for the first lap, but fell off a bit on number 2, but averaged just under 19 MPH. Next on the list was a 2-mile run, I was the "big boy" here crusing at 7:20 MM. Then it was in to the Detroit River for a
The water temp could not have been above 55 degrees. Even in a full suit, it was misrable. My arms stung from the cold. I'd guess I swam around 400 meters or so, good practice for next weekend. Came home and had a couple of BLTs and now have the rest of the day to do nothing. Have a great rest of the weekend all!!!
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gruecd
Footballguy
Me, too.
Although I might go for an easy 2-3 mile run later. It's supposed to help get the crap out of the muscles and speed recovery. Time will tell....(Nice workout, by the way!)
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DolphinsPhan
Footballguy
Holy smokes that's awesome!!!You do realize you now need to win all of your races for the remainder of the year...
tri-man 47
Footballguy
overall winner!!!
Wow!!!!! That's totally awesome. Probably a pretty weird feeling, huh ...setting the pace instead of following/attacking?----
2Young, great training! And I don't know about the guy in front of me ...I'll look for him at the next race. He might have started way at the front and had a minute gap from the get-go.
I did a follow-up 10 mile run this morning. Legs were tired, so it was good to work on easy pacing ...learning to trust that a non-push pace is still an adequate pace for my upcoming tri. Also worked on some breathing techniques. Finished with two strong miles (8:10, 7:40).
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gruecd
Footballguy
Thanks. Yeah, it was totally bizarre being in front. Never got to follow the bike before, but it was kinda nice having him out there and knowing that I just needed to follow behind. For the first 3-4 miles, I was totally paranoid that I was going to bonk and that somebody would catch me. But then I got the wind at my back for the last couple miles, and it was all good after that. I'm relishing the moment, since it'll probably never happen again!
2Young2BBald
Footbaldguy
Keep me posted
I wanna brag that I have a Chi-Town Xterra Trial Series Winner on my 2010 Dances With Dirt Team (and he is north of 50 for bonus time), even if it is on girly trails 
2Young2BBald
Footbaldguy
tri-man 47
Footballguy
Sand - it'll come ... be patient. The reverse was true for me (running fine; swimming lousy). It just took time. Once you get your 'legs,' you'll be OK.Sand said:
Congrats Gruecd. That must have been pretty cool.gruecd said:Well, tri-man, your PR is safe, but I did run 40:47, a new PR by 2-1/2 minutes, and not only good enough to put me atop the Clydesdale division, but also good enough to make me the overall winner!!!
As soon as I lined up for the start, I could tell it wasn't a super strong field. I know most of the fast locals, and none of them were there. I figured for sure there'd be a cross-country runner from a local high school or college, but I didn't see anybody who fit the bill. I saw one guy who looked younger and fit, but he was wearing basketball shorts, so I knew he wasn't a serious runner. Decided to start right up front and take my chances.
It was cool out there, which is perfect for me. The course was basically out-and-back with a couple of little loops, and while the wind was technically in our face on the way out, part of it was on a park trail, which really helped to block it. Ran the first mile in 6:14, which was quite a bit faster than I wanted, and I was a little afraid that I'd blow up. Nobody was really challenging for the lead, so I backed off a little bit, running 6:35, 6:40, and 6:39 for miles 2-4. Shortly after the 4-mile marker, we headed back south with the wind at our back, and I knocked off a 6:29 and 6:30 for miles 5-6. Ran the last 0.29 miles (according to my Garmin) in 1:38 (6:01 pace) to win rather easily. It was really never close, with the second-place runner finishing almost a minute behind me.
Pretty cool, I must say. I've won some AG/division awards before, but I've never been an overall winner. Big ups to Keggers for coming out to watch in less-than-ideal conditions.
It's been a helluva spring so far, with big PRs in the half and the 10K. Another 10K next Saturday that I most definitely will not win; Kenyan John Korir won last year's race in 28:47.Another PR would be nice, but only if it's nice and cool again, and even then, it'll probably be a PR by a few seconds, not minutes!
So I had my first day of scheduled cross-training yesterday. It was a rainy day, so I went to the gym and biked. My bike is under repair at the moment or I would probably have braved the rain just to be outside. I had no idea what to expect for my 60 minutes of biking so I started off easy. Turns out the majority of the workout was keeping by butt on a seat for an hour. I was able to bike 18 miles in my hour on the bike and was pretty happy with that for a first effort. I was averaging 20 MPH over the last 20 minutes, but there is no way I could have kept that pace for very much longer. Nothing close to some of the cycling studs in here, but for me it was a nice first effort at cross training.
Today is a rest day.
Today is a rest day.
Congrats gruecd! Even more amazing that you did this without anybody else in the race pushing you.So the race starts at 7:00am on Sunday. My alarm goes off at 6:45 but the girlfriend hits snooze before I even hear it! Woke up at 7:15. Get myself and the girlfriend out of bed (that sounds weird...normally I'm trying to get her into bed) and head out to the race at 7:33. It's cold and overcast but not raining....staying in bed would have been nice. Anyway, we finally get to the finish area and find a good spot to watch everyone come in. There's a triathalon going on and also a 5k run/walk so there's literally athletes going in 3 different directions (bikers coming in, runners going out, and 10k runners coming in). I'm there for less than 10 minutes when I see Gruecd come around the corner. I think to myself, "That's Gruecd!" No f-ing way! I yell his name a few times but he's WAY too focused and does not see me. I know for sure it's him when his name is announced as he crosses the finish line. Then I start thinking, "Did he just win this?" I get my answer about a minute later when the second guy finishes. Yeah, Gruecd won by about a minute...maybe more!!! Anyway, we left before the award ceremony because it was too cold (not for me, but the girlfriend). CONGRATS!!!gruecd said:Well, tri-man, your PR is safe, but I did run 40:47, a new PR by 2-1/2 minutes, and not only good enough to put me atop the Clydesdale division, but also good enough to make me the overall winner!!!
As soon as I lined up for the start, I could tell it wasn't a super strong field. I know most of the fast locals, and none of them were there. I figured for sure there'd be a cross-country runner from a local high school or college, but I didn't see anybody who fit the bill. I saw one guy who looked younger and fit, but he was wearing basketball shorts, so I knew he wasn't a serious runner. Decided to start right up front and take my chances.
It was cool out there, which is perfect for me. The course was basically out-and-back with a couple of little loops, and while the wind was technically in our face on the way out, part of it was on a park trail, which really helped to block it. Ran the first mile in 6:14, which was quite a bit faster than I wanted, and I was a little afraid that I'd blow up. Nobody was really challenging for the lead, so I backed off a little bit, running 6:35, 6:40, and 6:39 for miles 2-4. Shortly after the 4-mile marker, we headed back south with the wind at our back, and I knocked off a 6:29 and 6:30 for miles 5-6. Ran the last 0.29 miles (according to my Garmin) in 1:38 (6:01 pace) to win rather easily. It was really never close, with the second-place runner finishing almost a minute behind me.
Pretty cool, I must say. I've won some AG/division awards before, but I've never been an overall winner. Big ups to Keggers for coming out to watch in less-than-ideal conditions.I didn't see him on the course, but I had a congratulatory text message when I got back to my car, and I guess he was there cheering at the finish line. Very cool.
It's been a helluva spring so far, with big PRs in the half and the 10K. Another 10K next Saturday that I most definitely will not win; Kenyan John Korir won last year's race in 28:47.
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gruecd
Footballguy
Thanks, guys. You're making me blush. 
And Keggers, thanks again for coming out. Very cool of you! Your only mistake was that you should've left your girlfriend in bed. Then she could've been ready and waiting when you got home. 
Looking forward to seeing you on Saturday at the Bellin. Not expecting another PR, but we'll see. Anything under 41:00 is cool with me.
And Keggers, thanks again for coming out. Very cool of you!
Your only mistake was that you should've left your girlfriend in bed. Then she could've been ready and waiting when you got home. Looking forward to seeing you on Saturday at the Bellin. Not expecting another PR, but we'll see. Anything under 41:00 is cool with me.
IvanKaramazov
Footballguy
Sweet.gruecd said:Well, tri-man, your PR is safe, but I did run 40:47, a new PR by 2-1/2 minutes, and not only good enough to put me atop the Clydesdale division, but also good enough to make me the overall winner!!!
tri-man 47
Footballguy
Woody's all around.Thanks, guys. You're making me blush.
She was cold at the race but after a little "Kegger time" she was back to normal! I've heard that this race is too big (18,000 people) to expect great times...unless you start up front. Good luck! I'll be hoping to get under 48:00.Thanks, guys. You're making me blush.And Keggers, thanks again for coming out. Very cool of you!
gruecd
Footballguy
It was pretty cold out there. I didn't think you'd be able to get her warmed up in 3 minutes.....
wraith5
Footballguy
Very cool to meet Wraith this morning - another really nice FBG runner ...nice enough to even stick around to whoop and holler for me during the race results.
Glad they finally got started with the awards when they did - another 60 seconds and I would have been pedaling away! (As it was, I got home just a couple of minutes late so I didn't get in any trouble)What I was thinking was, "I wish I could hold a conversation at this pace!!"
It was actually really good for me that I pushed to keep up during the first 1/2, and I probably finished a full minute or so faster than I would have otherwise - maybe more. I don't think I would have tried anything sub-8 on my own, and I picked up the (great) advice to close on the target in front of you, which helped me to finish very strong.
Here is a picture of me & Tri-Man after the race, and here is Tri-Man with his woody. (The others in that set are from the SoldierField10 race, me & my kids.
SFBayDuck
Footballguy
Wow, congrats to gruecd and tri-man, great races! Inspiring, both.
18 tough trail miles for me yesterday, with 6032 ft of total ascent and descent (per my Garmin). Struggled a bit through the final 3 miles, even though they were mostly downhill or flat, but just damned tired after three hours covering trails and hills! Some really gnarly downhill single track from about mile 10-13 as well, in fact got lost at one point on a dead-end trail, wandering around for a couple of minutes trying to pick it up again before I realized I had missed a turn and backtracked.
Came home and did my 2nd-ever ice bath, was really hurting. Iced my knees a couple of times again afterwards, and my back is a little sore today. Was going to try and go out and loosen up for 2-3 miles today, but I have a sick kid home with me so won't make it out - might be just as well to wait until tomorrow. A little discouraged at how beat up I feel, but as long as I can bounce back starting tomorrow I'll be alright.
Also crossed the 500 mile mark for the year during the run, 700 to go!
18 tough trail miles for me yesterday, with 6032 ft of total ascent and descent (per my Garmin). Struggled a bit through the final 3 miles, even though they were mostly downhill or flat, but just damned tired after three hours covering trails and hills! Some really gnarly downhill single track from about mile 10-13 as well, in fact got lost at one point on a dead-end trail, wandering around for a couple of minutes trying to pick it up again before I realized I had missed a turn and backtracked.
Came home and did my 2nd-ever ice bath, was really hurting. Iced my knees a couple of times again afterwards, and my back is a little sore today. Was going to try and go out and loosen up for 2-3 miles today, but I have a sick kid home with me so won't make it out - might be just as well to wait until tomorrow. A little discouraged at how beat up I feel, but as long as I can bounce back starting tomorrow I'll be alright.
Also crossed the 500 mile mark for the year during the run, 700 to go!
Congrats Gru!!!! 
Hard training weekend behind me.
Fri: 65 miles on the bike including a climb up the dreaded Snake Mt. Whipped Snake's 20% grades and 1400 ft for the second time.
Sat: Rode the BSG course in 2:43 (47 miles, 5000 ft climbing, 17.3 avg). Will be doing this for real in 3 weeks and a similiar performance would place me high amongst the finsihers. Swam later in the afternoon and that was much fun. Wow I suck at swimming.
Sun: Easy 35 mile recovery ride.
Hard training weekend behind me.
Fri: 65 miles on the bike including a climb up the dreaded Snake Mt. Whipped Snake's 20% grades and 1400 ft for the second time.
Sat: Rode the BSG course in 2:43 (47 miles, 5000 ft climbing, 17.3 avg). Will be doing this for real in 3 weeks and a similiar performance would place me high amongst the finsihers. Swam later in the afternoon and that was much fun. Wow I suck at swimming.
Sun: Easy 35 mile recovery ride.
gruecd
Footballguy
Duck - Nice run! BNB - Nice ride! "
" gave me a flashback to my old He-Man days. Good times.Did day one of "official" Chicago training today -- 7 miles with 10 x 100m strides. For whatever reason (stress?), my legs just want to run fast lately. Ended up doing tonight's hilly run at marathon pace (7:15). I can get away with doing that now while the mileage is lower, but it looks like I'll really need to focus on holding myself back on the slower runs once the mileage starts to build.
SRD tomorrow, but might do an easy jog back and forth to/from the gym tomorrow night.
" gave me a flashback to my old He-Man days. Good times.Did day one of "official" Chicago training today -- 7 miles with 10 x 100m strides. For whatever reason (stress?), my legs just want to run fast lately. Ended up doing tonight's hilly run at marathon pace (7:15). I can get away with doing that now while the mileage is lower, but it looks like I'll really need to focus on holding myself back on the slower runs once the mileage starts to build.
SRD tomorrow, but might do an easy jog back and forth to/from the gym tomorrow night.
2Young2BBald
Footbaldguy
You are WAY out of my league running-wise, but FWIW, I think you could benefit greatly from some kind of cross training for those rest days that you are Jonesing to run (which is every day, right?). What happened to trying spinning?
gruecd
Footballguy
I dunno. Fear of the unknown, maybe. Don't wanna look like an idiot walking into a class with all the regulars, not knowing what to do.
Honestly, I'd LOVE to buy a road bike, but with the personal situation being what it is, I can't justify spending the money to get something decent. And being as tall as I am, I can't just go and borrow an old one from one of my cycling friends, either. 
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2Young2BBald
Footbaldguy
You'd look dumber with an overuse injury! I have never done more days and minutes/hours than since I found swimming & biking (running 4 days a week hurts me). I just wished someone had told me how great the pool (or lake, etc) & the bike were in my early 30s versus discovering it myself at 40.
tri-man 47
Footballguy
Very basic road bike: $500Swim suit and goggles: $50Cheap baby shampoo to keep goggles defogged for years: $1Keeping running legs fresh to compete beyond age 50: priceless-----Trying not to start the taper too early. Ran 5 miles this morning, with 4 x 400 at 87-89 seconds each.
Yet another question.
When training for a marathon, what is the way to approach cross training? I will biking most of the time for my cross training. Do I go at it hard, or just get a steady 60 minutes of exercise in? I really like biking and enjoy pushing myself while riding, but my legs are still a bit sore from Sunday. My thought is that it is probably just because Sunday was my first ride and my "biking muscles" need some time to get used to it, but I do not want to do something stupid that will set me back. I know that there are plenty of people here with advice for this. TIA.
When training for a marathon, what is the way to approach cross training? I will biking most of the time for my cross training. Do I go at it hard, or just get a steady 60 minutes of exercise in? I really like biking and enjoy pushing myself while riding, but my legs are still a bit sore from Sunday. My thought is that it is probably just because Sunday was my first ride and my "biking muscles" need some time to get used to it, but I do not want to do something stupid that will set me back. I know that there are plenty of people here with advice for this. TIA.
gruecd
Footballguy
Plus pedals plus shoes plus shorts plus jersey plus helmet plus ???
tri-man 47
Footballguy
Don't go hard. A general approach to training is to not have more than two 'breakout' sessions a week, and your marathon training already has long runs and intervals built in. I'd view the bike as a way to build endurance with some comfortable, steady riding. Use it to keep the legs and hips loose and limber. If anything, I'd suggest just adding in some brief accelerations, some brief segments at a harder gear to build the leg muscles, or some brief segments standing and pedaling. Those segments could be, like, 30-90 seconds. But long, hard riding would probably be detrimental.
That is what I was thinking. Thanks for the advice.
SFBayDuck
Footballguy
I'm so damned slow.....Got 5 miles in today, my legs didn't fall off, so I guess I recovered enough from the 18 tough miles on Sunday. Good sign.
On another note, I'm pretty sure gruecd is already reading it, but to everyone else who hasn't I can't recommend enough the book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. I've been powering through this the past 3-4 days, some great stuff. Good stories, running lore, one-of-a-kind characters, and entertaining as hell while being pretty though provoking at the same time.
20 min power test tonite for me on the bike. Averaged 309 watts, close to a pukefest. I believe that's a gain of 5-6 watts over the last 8 weeks. Pretty happy with the result coming off tired legs from the weekend and 4.5 hours of sleep last nite.
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