Ran a 10k in June (6 Viewers)

[tri-man 47]

gruecd (or others) ...where does the Boston Marathon end? I'd like to try and check that out this afternoon.

Sweet 10 mile run yesterday ...ran along the Charles River (no, I didn't swim in it) and through the Harvard campus and back.

 

[gruecd]

Busy week and tired legs = reshuffling training calendar all over the place. Let's see, move Thursday's rest day to Monday (yesterday). Move Monday's 8-miler to Tuesday. Instead of doing 10 x 100M strides after 8-miler, do them after 10-miler on Wednesday. Move Tuesday's 5-mile recovery run to Thursday. Sheesh.

Anyway, did the 8-miler this morning. Thought it would be great with the cooler temps (mid-50's), and it did feel good for the first couple of miles, but then I started sucking wind. Weird. I think I'm dehydrated. Gonna try pounding water for the next couple of days, and hopefully tomorrow's 10-miler will feel better. It also probably had something to do with the fact that I was out of bed this morning at 5:45 and out the door at 6:00. It's been a while since I've done one of those "out-of-bed-and-out-the-door" early morning runs. I don't think my body was ready for it. But the cooler temps did feel nice.

Going to the Brewers game tonight. Looking forward to watching the Brewers' and their scrub replacement starter get owned by Johann Santana.

 

[gruecd]

gruecd (or others) ...where does the Boston Marathon end? I'd like to try and check that out this afternoon.Sweet 10 mile run yesterday ...ran along the Charles River (no, I didn't swim in it) and through the Harvard campus and back.

On Boylston Street in front of the Boston Public Library.I've run along the Charles. It's awesome. Usually TONS of runners out there. And usually pretty good "scenery."

 

[tri-man 47]

gruecd (or others) ...where does the Boston Marathon end? I'd like to try and check that out this afternoon.Sweet 10 mile run yesterday ...ran along the Charles River (no, I didn't swim in it) and through the Harvard campus and back.

On Boylston Street in front of the Boston Public Library.I've run along the Charles. It's awesome. Usually TONS of runners out there. And usually pretty good "scenery."

Cool ...thanks. I'm at the convention center three blocks away, so I'll walk over. Well, 'walk' is a relative term this morning. Woke up with a sharp pain point right at the top of my knee cap. I really feel it when I try to bend my leg 90 degrees (like when sitting). Ow. No idea where this came from!

 

[tri-man 47]

Awesome race and report 2Young! You are turning into a machine!

I'm lovin' your race reports, bud!

 

[gruecd]

Cool ...thanks. I'm at the convention center three blocks away, so I'll walk over. Well, 'walk' is a relative term this morning. Woke up with a sharp pain point right at the top of my knee cap. I really feel it when I try to bend my leg 90 degrees (like when sitting). Ow. No idea where this came from!

At the Hynes? That's where they have the marathon expo.Um, I don't like the pain that you're describing. Sounds a little bit like what I had. Does it hurt when you push on it?

 

[SFBayDuck]

Took advantage of heading up to Lake Tahoe last weekend (for a 20th annual debauchery-fest with buddies from college) to get up there a little early on Thursday and get a run in. I'm looking at doing the Lake of the Sky 36 miler in September, so I figured I'd check out part of that trail. Elevation chart on the website showed basically straight uphill for the first 5 miles, and it sure was (my Garmin elevation chart)! Starting at just under 6400 ft, I was sucking wind from the start, altitude hitting me pretty good. Slowly worked my way up to nearly 7700' 5 miles later, walking most of the hills, running whenever it flattened out (relatively, anyway). My goal was to get in 10 miles, but when I finally saw some flat/downhill up there I kept going, and decided a cool half-marathon distance would be good. Ran out to 6.5, turned around, back up to the peak, and then downhill for 5 miles. Some really tricky, technical parts make even the downhill running tough, and I caught my foot on rocks or roots 2-3 times, managing not to fall however. But I kept thinking about hitting that same stretch of dowhill after running 31 miles already, and wondering whether I'd be able to catch myself!

Managed the whole thing in a 12:30 pace, happy with that considering I stopped to take pictures, answered my phone twice, and was more focused on just having a good time and not killing myself up there! So I think I'm going to go ahead and register for the full 36. I figure the cut-off time is 10 hours, I could pretty much walk the distance and make it if I had to. Or, if I decide as I get closer it's just too aggressive, I could scale back and "only" do the marathon on the same course. Either way, it should be a hell of an adventure!

A couple of pics:

View of Lake Tahoe

Singletrack!

Finally, a break from climbing

This stuff is kinda hard to run in, it's all really loose, flat rock

 

[tri-man 47]

Um, I don't like the pain that you're describing. Sounds a little bit like what I had. Does it hurt when you push on it?

Yes. I can walk normally today (a bit of limp yesterday), but going down stairs is still awkward, and lifting the leg to get in a car (and bending down to pull on a shoe) are still painful experiences. Weird - I was fine one night, and woke up with the pain.

 

[gruecd]

Um, I don't like the pain that you're describing. Sounds a little bit like what I had. Does it hurt when you push on it?

Yes. I can walk normally today (a bit of limp yesterday), but going down stairs is still awkward, and lifting the leg to get in a car (and bending down to pull on a shoe) are still painful experiences. Weird - I was fine one night, and woke up with the pain.

Try doing a basic bridge. Does it hurt your patellar tendon?

 

[gruecd]

Went to the Brewers game last night and didn't get home until midnight, so today's 10-miler will have to wait until after work. There's a chance of showers, so I might get a little wet, but otherwise it shouldn't be too bad, with cloudy skies and temps in the low 60's.

Duck - That sounds like a hell of an adventure. I'm contemplating doing a 50-miler next fall, and while it's definitely hilly, the elevation change is nothing compared to what you're describing!

 

[BassNBrew]

Ended up doing the Blood Sweat and Gears century bandit style instead of the half. PR'd with a 6h50m time although the actual ride time was 6h9m as I had a flat 3 miles into the event and stopped to help another rider for 15 minutes towards the midway point. Been riding the Parkway for the last four days. First two days were 80+ miles and 10,000+ ft of climbing. Sitting at roughly mile marker 175 to go and I may be done. Close to 350 miles and 40,000 ft climbing in the last 5 days. Huge issues with the places I sit. Every freaking leg muscle, tendon, and joint feels like it's been worked over with a hammer. I may pull the plug in the morning.

 

[IvanKaramazov]

Question:

I'd like to do some speedwork for the half-marathon. I've done plenty of 400s before, but I find that I can't do more than 8 or so without straining my right hamstring, which has been a little touchy for the past couple of years after injuring it. It's not injured now, but it does seem to strain / get sore a lot easier than the other one when pushed. I did 8x400 last week, and I felt like I was pushing that hamstring a little harder than I would like, so I'm looking for alternatives.

Today I experimented with mile repeats, doing a one-mile warmup, three repeats at between 7:35 and 7:40 (about 10 seconds better than my best 10K time, and at 50-degree warmer temps), with 800m recoveries (about 10:00/mile jogs) and a one mile cooldown. I know this is slow for most of you, but I'm hoping to get my half below 1:50 so that gives you sense of my target.

From reading other sites, it seems like mile repeats are more of a marathon thing, but 400s seem a little silly when training for a half, and I felt like this workout presents less injury risk than short intervals.

Comments? How many repeats would I want to build up to (peak) for a half? I was thinking maybe five.

 

[Sand]

Having a great time at the beach here. Got my second swim in - a mile in 30 minutes or so (I measured it out walking the beach). Could have easily done double. Kinda shuked on why the pool takes so much more out of me.

Got my new bike out on the road yesterday for a quick 10 miler. Spent some time adjusting it (developed some pretty good hand pain in the meaty part between my thumbs and index fingers, gotta figure that out), but was very pleased with my speed. Averaged 21mph over that 10 miles. Going another 10 would have been no problem, but I had to get back. No aerobars or anything special - just solo biking. With the extra 10% that a tribike, solid wheel, and all the other aero goodies get you I could put up some reasonable times.

My running still sucks (might as well fill out the whole report).

 

[IvanKaramazov]

My wife hangs out at a running forum, and drew my attention to this post about "embarrassing moments" while running:

i crapped my pants at the end of a 10k road race, in front of the finish line where hundreds of people were standing. it was the worst experience of my life. it wasn't just a squirt either.....i was wearing small runners shorts, with no underwear, so the **** was running down my legs. not to mention, the smell made a few other runners gag as they ran past me.

i felt fine for most of the race, but at about 8k, i started to feel sick. i figured i could get through the last 2k, but i was wrong. as soon as i picked it up to try and kick in, i started crapping all over and i couldn't stop. i slowly came to a stop about 50 ft from the finish line and tried as hard as i could to stop ****ting. i walked very slowly to the side of the road, and people scattered as i stepped under the ropes to try and make it to the port-a-johns. i never finished the race, and i didn't run for months after. that was 6 years ago, so i'm pretty much over it, but i haven't run many races since then. i still get a hard time about it, and i have recieved many comments from strangers about it, like "you must have used every bit of energy you had because you weren't even able to hold your ###### closed for 30 more meters" and "hey, you crapped your pants at that race".

i never ate eggs as a pre-race breakfast again. that was messy. it wasn't fun trying to wipe the **** off my legs with a mostly used roll of 1-ply toilet paper either. i looked like i had a tan on my legs from the smeared poop after i got out of the john an headed for my car.

i wouldn't have posted this if anyone here knew my name. thank goodness for anonymous posts.

I thought this was funny as hell. (Note: the poster was neither me nor my wife, in which case it would not be so funny). It's one thing to be Uta Pippig and #### yourself while winning the Boston Marathon. It's another thing for this to happen in a 10K that you couldn't even finish. Edit: Link to thread.

 

[prosopis]

My wife hangs out at a running forum, and drew my attention to this post about "embarrassing moments" while running:

i crapped my pants at the end of a 10k road race, in front of the finish line where hundreds of people were standing. it was the worst experience of my life. it wasn't just a squirt either.....i was wearing small runners shorts, with no underwear, so the **** was running down my legs. not to mention, the smell made a few other runners gag as they ran past me.

i felt fine for most of the race, but at about 8k, i started to feel sick. i figured i could get through the last 2k, but i was wrong. as soon as i picked it up to try and kick in, i started crapping all over and i couldn't stop. i slowly came to a stop about 50 ft from the finish line and tried as hard as i could to stop ****ting. i walked very slowly to the side of the road, and people scattered as i stepped under the ropes to try and make it to the port-a-johns. i never finished the race, and i didn't run for months after. that was 6 years ago, so i'm pretty much over it, but i haven't run many races since then. i still get a hard time about it, and i have recieved many comments from strangers about it, like "you must have used every bit of energy you had because you weren't even able to hold your ###### closed for 30 more meters" and "hey, you crapped your pants at that race".

i never ate eggs as a pre-race breakfast again. that was messy. it wasn't fun trying to wipe the **** off my legs with a mostly used roll of 1-ply toilet paper either. i looked like i had a tan on my legs from the smeared poop after i got out of the john an headed for my car.

i wouldn't have posted this if anyone here knew my name. thank goodness for anonymous posts.

I thought this was funny as hell. (Note: the poster was neither me nor my wife, in which case it would not be so funny). It's one thing to be Uta Pippig and #### yourself while winning the Boston Marathon. It's another thing for this to happen in a 10K that you couldn't even finish. Edit: Link to thread.

 

[gruecd]

Comments? How many repeats would I want to build up to (peak) for a half? I was thinking maybe five.

Ivan, which race are you training for? And are you following a training plan? Which one? How many marathons/half marathons have you completed? Just need some background info before I try to formulate an answer to your question.

 

[gruecd]

10 miles for me tonight at 7:43 pace, then 10 x 100M strides on the local H.S. track. An easy 5- or 6-miler tomorrow morning.

 

[IvanKaramazov]

Comments? How many repeats would I want to build up to (peak) for a half? I was thinking maybe five.

Ivan, which race are you training for? And are you following a training plan? Which one? How many marathons/half marathons have you completed? Just need some background info before I try to formulate an answer to your question.

I'm training for the Red Wing (MN) half on 8/2. This will be only my third half, but I've done a full before and I do 10+ milers weekly from March or so through October. I'm sort of doing "my own training plan" for this. Here's what I've been doing each week:1) A long run. This is currently at 14 miles. I know this distance is overkill for a half, but I just enjoy occasionally training out to a longer distance and the half gives me a good excuse to do this from time to time. I'll peak at 16 two weeks prior to the race and drop down to 10 the weekend before. I'm not worried about my distance base for this race. 2) Two 4-milers. One of these is usually done at or near my projected race pace (8:15-8:30), while the other ends up being more of a slow recovery run somewhere in the week the day after a tougher run.3) Some form of light speedwork. During this training period, I've been experimenting with different things. As I mentioned, I tried 400s. I've used them before when training for a 5K that I wanted to PR in, but they've always given me hamstring twinges and I just worry that it's only a matter of time before I get injured if I keep up with these. I've also tried tempo runs and "ladder" workouts, which seemed to be okay. Yesterday was my first time trying mile repeats. I guess I would like to peak at maybe 5 or so of these, but I'm not sure what's appropriate for the half. Out of these, speedwork is probably the part of my training that I'm most ambivalent about. Like a lot of other people, I don't really enjoy it, and I usually only do it for 6-8 weeks at a time when I'm training for something specific. I'm not fast. To give you an idea of where I am on this, a couple weeks ago I did 8x400 at ~1:35 each. All I want is something with a lower injury risk than 400s that might help me drop my PR from 1:53x to 1:49:59. That doesn't seem like it should require a huge speedwork regimen, just something reasonable.

 

[tri-man 47]

Um, I don't like the pain that you're describing. Sounds a little bit like what I had. Does it hurt when you push on it?

Yes. I can walk normally today (a bit of limp yesterday), but going down stairs is still awkward, and lifting the leg to get in a car (and bending down to pull on a shoe) are still painful experiences. Weird - I was fine one night, and woke up with the pain.

Try doing a basic bridge. Does it hurt your patellar tendon?

gruecd, that could be it. I'm quite certain it's an overuse issue from the bike leg of the tri ...the combination of hills and endurance far beyond what I'd had the chance to train for. I took the bike out for an easy 15 minutes this morning just to loosen it up a bit, which has helped. It's been getting better each day, anyway. We'll be up in Michigan at our cottage through Sunday: I'll definitely do my lake swims ( ), and I'd like to get in a long bike ride or two as well as some runs on a new, paved trail. But I'll be cautious 'cause of the knee. The good thing is that will make me take things at an easy pace (I tend to push my pacing too hard).-----

IK - I like the idea of 800's or mile repeats. Given the slightly slower pace for these, it should be less strain on the hammy. I think 8-10 of the 800's or 4-6 mile repeats would be a good range. Shorter than that doesn't challenge the endurance enough; longer than that is overkill.

Sand - Great to hear that your distance swimming has gotten strong so quickly! It seems like just a short time ago that you were worrying about the distance aspect. Aren't the open water swims a blast? Ya get into a rhythm and just keep going.

 

[gruecd]

IK - I like the idea of 800's or mile repeats. Given the slightly slower pace for these, it should be less strain on the hammy. I think 8-10 of the 800's or 4-6 mile repeats would be a good range. Shorter than that doesn't challenge the endurance enough; longer than that is overkill.

I agree with this. I was also going to say that mile (or maybe 1200M) repeats make the most sense. Maybe shoot for 7:30s on your mile repeats, or try to run 1200's in 5:30. Do you have access to a track to do these? Makes it a lot easier to regulate your pacing.I like doing the overdistance on the long run; I do the same thing myself when training for a half. But I'd also suggest trying to stretch out one of your mid-week 4-milers to maybe 6-8 miles. Just a thought.

tri-man and 2Young - You realize it's only 31 days 'til our half, right? You starting to geek out yet, 2Young? Still trying to figure out how I want to run it. I'm supposed to do 20 that weekend and then 15 w/12 @ MP the following weekend, so I think I might just flip-flop the schedule. That way in Chicago I could just do a 2-mile warm-up before the race and then run the half at my 7:15 MP (1:35 half). In fact, I'm pretty sure that's the direction I'm gonna go.

 

[IvanKaramazov]

Awesome. Thanks for the replies guys.

 

[Keggers]

Today I experimented with mile repeats, doing a one-mile warmup, three repeats at between 7:35 and 7:40 (about 10 seconds better than my best 10K time, and at 50-degree warmer temps), with 800m recoveries (about 10:00/mile jogs) and a one mile cooldown. I know this is slow for most of you, but I'm hoping to get my half below 1:50 so that gives you sense of my target.

I'm using the RW training schedule for a 1:45 half. Today's run calls for this EXACT run!The only "issue" I'm going to have is pacing myself. No Garmin and no track (local schools have the tracks fenced and locked). I'll be using Mapmyrun for distances.ETA: I just emailed a few high school principals to see if I could have access to their track. We'll see if any actually respond.

 

[pigskinliquors]

TR1Man: My guess regarding your knee is that your bike seat is a bit too low. This article is a good read on knee pain caused by cycling.

DUCK: GREAT run and adventure!

BnB: Why stop now; why should not being able to walk stop you from riding and climbing :htfu:

IVANK: I don't like 400's for speed work. I like 800's and 1600's unless I'm training for 10k or shorter.

Sand: Saltwater makes you more buoyant in the water = less drag = swim faster! I also prefer (greatly) OWS over pool swims.

__________________________________

My update: I'm back from paradise and back to reality. Spain and Hawaii were awesome, but they have greatly assisted me in accumulating a new layer of fat around my mid-section. I stepped on the scale today, and gained 8.8 lbs in the month of June :sad: I was able to maintain strength (lots of core and push ups) and did get at least 3 runs in every week during the month (= I'm not out of shape; just fatter!). It's amazing what 4.5 weeks of debauchery can do to you. Thank goodness I've been working out through this, or it could have been much uglier. To get out of this feeling of "roundness" I spent some time looking for a race to shoot for. Inspired by my run to Diamond Head (and Sands run!), I'm pretty sure I'm going to shoot for this 30k. It would be my first trail race, and the longest run of my life. I have more pic's to post, but here are a few of the pic's from our trip to Hawaii:

At the Halfway point of our run to Diamond Head.

A sampling of steps and tunnels during the run. Mrs. Liquors led the way, and we literally ran EVERY step all the way up. I took this pic while running down; letting the Mrs. get a bit ahead as she kept going.

This is me swimming in the lagoon. The pic was taken from our balcony by Mrs. Liquors. You can see the little Island I was swimming around in this picture.

 

[pigskinliquors]

I will agree that #2 would look spectacular from behind. Other than that, though, they are strikingly average.

A for effort.

What a bunch of ingrates. If these girls are "strikingly average," I'd love to see the ladies that you guys are shacking up with!

NO offense GB, but the "lady I'm shacking up with" is much better than what you've posted; but I don't mind even a bit looking at your contributions.

Here's proof. FWIW: Mrs. Liquors is the one on my right.

 

[meeka]

I will agree that #2 would look spectacular from behind. Other than that, though, they are strikingly average.

A for effort.

What a bunch of ingrates. If these girls are "strikingly average," I'd love to see the ladies that you guys are shacking up with! :(

NO offense GB, but the "lady I'm shacking up with" is much better than what you've posted; but I don't mind even a bit looking at your contributions.

Here's proof. FWIW: Mrs. Liquors is the one on my right.

 

[meeka]

So my temp is finally down and I plan on getting a run in tonight. I have a sore ribcage from 4 days of coughing, but it is pretty minor and I need to get back running. It has been a really tough week and yesterday was the first day that I felt decent all day, so tonight I will get out and run. I will need to pick up the marathon training with a 10 mile long run this weekend, so lets hope all of the injury/sickness is behind me for the next dozen weeks or so.

Great updates everyone. It was nice to have something to keep my mind in the running world even when my body was not along for the ride.

 

[tri-man 47]

tri-man and 2Young - You realize it's only 31 days 'til our half, right?

Wraith and/or Harris, too, right? Have a great weekend of training, guys!

 

[gruecd]

tri-man and 2Young - You realize it's only 31 days 'til our half, right?

Wraith and/or Harris, too, right? Have a great weekend of training, guys!

Yeah, I forgot about Wraith. Sorry GB, but you haven't been around here much lately!Harris is in Europe someplace, IIRC.

 

[gruecd]

Here's proof. FWIW: Mrs. Liquors is the one on my right.

Too many clothes to make an accurate comparison vs. the tri girls. Sorry, GB.

 

[2Young2BBald]

tri-man and 2Young - You realize it's only 31 days 'til our half, right? You starting to geek out yet, 2Young?

I wasn't, UNTIL I READ YOUR POST. Kidding, I haven't run anything over 5 miles since running the marathon & trail 1/2 marathon in April. I've been a bit busy pursuing the tri thing. You studs will have to wait a while for my wife & I to finish while enjoying the awesome headliner Old Whats-Her-Name in Grant Park. I doubt I'll get a long run in, so I think I am going to have to go with the force on this one and just see how it goes.Look like Tri-Goggles might need to become a term meaning that some women look hot at the event but it doesn't translate to the race photos. Like your photos, gruecd, these ladies we're far better looking in person than these photos show as I recall.

Here are miy photos. Bike guys, with a big qualifier that I am dying on an a big up hill (at least for me), any positioning things you notice that I need to address, change, lose sleep over, etc?

 

[2Young2BBald]

Here's proof. FWIW: Mrs. Liquors is the one on my right.

Too many clothes to make an accurate comparison vs. the tri girls. Sorry, GB.

Using my imagination and the knowledge that she is a massage therapyst of some sort, I give the photo a big You kids under 40 don't know what you are talking about PSL, great photos of the entire vacation. I am very jealous of that lagoon swim!

 

[gruecd]

Seriously, 2Young? You're comparing this to this or this?!?

I stand by my earlier assertion that you're either crazy or you've got the ####. Again, NTTAWTT.

 

[pigskinliquors]

Here's proof. FWIW: Mrs. Liquors is the one on my right.

Too many clothes to make an accurate comparison vs. the tri girls. Sorry, GB.

You'll have to take my word for it, as sans clothes she's utterly phenomenal

 

[pigskinliquors]

Bike guys, with a big qualifier that I am dying on an a big up hill (at least for me), any positioning things you notice that I need to address, change, lose sleep over, etc?

1) keep your head up2) your elbows should be tighter

3) back a bit lower (= bend at the waist to lower your body, not as curved of a spine).

All three of these would be immediately fixed with aerobars = I'm just saying...

 

[Sand]

I will agree that #2 would look spectacular from behind. Other than that, though, they are strikingly average.

A for effort.

What a bunch of ingrates. If these girls are "strikingly average," I'd love to see the ladies that you guys are shacking up with!

NO offense GB, but the "lady I'm shacking up with" is much better than what you've posted; but I don't mind even a bit looking at your contributions.

Here's proof. FWIW: Mrs. Liquors is the one on my right.

No offense Pig, but you waaaayy outpunted your coverage.

 

[2Young2BBald]

Seriously, 2Young? You're comparing this to this or this?!?

I stand by my earlier assertion that you're either crazy or you've got the ####. Again, NTTAWTT.

Easy there Junior, if you read back you'll see I SUPPORTED your assertion of hotness on the gals from your tri when others didn't. I was merely making a point that seeing them in person is far better than than any photo can capture. You can call me crazy, but don't call me ####. Unlike the one dimensional Mrs Liquors, you'll ge to meet my Missus in three dimensions in August where I am all but sure I'll be told (again) that I too have out kicked my coverage.

 

[2Young2BBald]

Bike guys, with a big qualifier that I am dying on an a big up hill (at least for me), any positioning things you notice that I need to address, change, lose sleep over, etc?

1) keep your head up2) your elbows should be tighter

3) back a bit lower (= bend at the waist to lower your body, not as curved of a spine).

All three of these would be immediately fixed with aerobars = I'm just saying...

Thanks. I know what your saying, but the damn aerobars I eBayed do not fit the Fuji handle bars & I have not been able to find ones that fit.

 

[gruecd]

Seriously, 2Young? You're comparing this to this or this?!?

I stand by my earlier assertion that you're either crazy or you've got the ####. Again, NTTAWTT.

Easy there Junior, if you read back you'll see I SUPPORTED your assertion of hotness on the gals from your tri when others didn't. I was merely making a point that seeing them in person is far better than than any photo can capture. You can call me crazy, but don't call me ####. Unlike the one dimensional Mrs Liquors, you'll ge to meet my Missus in three dimensions in August where I am all but sure I'll be told (again) that I too have out kicked my coverage.

Just playin with ya, GB! It's all good.

 

[2Young2BBald]

Hey Tri-Man, dunno if you want to take a stab at another 1/2 IM this year, but if you are kicking it around, I am in for this and plan on having a group of about a 1/2 dozen or so up there. I am almost ready to committ to the a Olympic. I met a guy about your age-ish at my 1st tri this season that said he did his 1st 70.3 there last year and could not have picked a better event to do so. The swim never gets over about 6' depth (good for you, not so much for me) and the bike and run are mostly flat. See the comments on the link. I have met and traded emails with Kenny the race director & owner of 3D and while he is WAY proud of himself, he is also a straight shooter so his PR stuff is not BS. I'll have both my little triathletes to be up there (both are doing there 1st kids tri on 7/18). We're going to stay at the resort versus renting a cottage as the transition site in aside the resort. You've got my promise that we'll be there to cheer you on if you show.

 

[SFBayDuck]

Back in Bend, OR, for our annual 4th of July trip to Sunriver resort. Got in last night, and was up this morning for a 7 mile trail run out to Benham Falls on the Deschutes River to test out the altitude. Not bad here at 4100' or so, sure nothing like Tahoe last week.

Going to get in several runs, including my 2nd 20-miler for the SF Marathon training cycle, while we're here over the next week. Rented a Mountain Bike as well, and will do some light cross training on that. The rest of the time will be spent poolside, lakeside, fishing, drinking, and eating. In fact with the girls (wife and daughter) asleep already and a light day tomorrow (maybe 3-4 miles), I think it's time to head down to the lodge bar and see what kind of trouble I can get into!

 

[Keggers]

Today I experimented with mile repeats, doing a one-mile warmup, three repeats at between 7:35 and 7:40 (about 10 seconds better than my best 10K time, and at 50-degree warmer temps), with 800m recoveries (about 10:00/mile jogs) and a one mile cooldown. I know this is slow for most of you, but I'm hoping to get my half below 1:50 so that gives you sense of my target.

I'm using the RW training schedule for a 1:45 half. Today's run calls for this EXACT run!The only "issue" I'm going to have is pacing myself. No Garmin and no track (local schools have the tracks fenced and locked). I'll be using Mapmyrun for distances.

ETA: I just emailed a few high school principals to see if I could have access to their track. We'll see if any actually respond.

Success! I received a reply email from a high school principal....simple and straightforward. "The track is usually unlocked during the day. Check the south end gates. If it is open use it. Good luck with your training." The school is about 5 miles from where I live!

 

[2Young2BBald]

Today I experimented with mile repeats, doing a one-mile warmup, three repeats at between 7:35 and 7:40 (about 10 seconds better than my best 10K time, and at 50-degree warmer temps), with 800m recoveries (about 10:00/mile jogs) and a one mile cooldown. I know this is slow for most of you, but I'm hoping to get my half below 1:50 so that gives you sense of my target.

I'm using the RW training schedule for a 1:45 half. Today's run calls for this EXACT run!The only "issue" I'm going to have is pacing myself. No Garmin and no track (local schools have the tracks fenced and locked). I'll be using Mapmyrun for distances.

ETA: I just emailed a few high school principals to see if I could have access to their track. We'll see if any actually respond.

Success! I received a reply email from a high school principal....simple and straightforward. "The track is usually unlocked during the day. Check the south end gates. If it is open use it. Good luck with your training." The school is about 5 miles from where I live!

I find I bust ### a bit more when there are other people running on (or at) the track. I did some brief speedwork at the HS by my house Tuesday and there was a field hockey camp going on, on the football field. Between the Hotty Moms & the Hotty Female Coaches I about puked I was running so hard. FWIW, I like doing a mix of run 400 meters/walk 400 meters (or 200s) versus doing longer reps like a quick mile. I feel a bit of straining in an old injury in my hip when I try the longer speed distances.

 

[mr. furley]

running at appx 1/2 mph faster than ever before with the "new" running style

now i'm running in to not being able to run as far as before while my legs build strength. but i feel less ridiculous as i thunder past awed onlookers.

 

[DolphinsPhan]

12 miler this morning was very easy. Could have kept going with no problem. Last mile was 2 m/m faster than the first and HR averaged 161 for the entire run. Very pleased with that.

Looking forward to eating all day to make up for the 1600+ calories I burned this morning!!

5 weeks of training in the books. Happy training/racing and 4th everyone.

 

[prosopis]

I will agree that #2 would look spectacular from behind. Other than that, though, they are strikingly average.

A for effort.

What a bunch of ingrates. If these girls are "strikingly average," I'd love to see the ladies that you guys are shacking up with!

NO offense GB, but the "lady I'm shacking up with" is much better than what you've posted; but I don't mind even a bit looking at your contributions.

Here's proof. FWIW: Mrs. Liquors is the one on my right.

He should wear a shirt.

 

[prosopis]

I am going to attempt 6 miles today

This will be my longest street run to date. I have done longer on trails. It monsooned here last night so I expect a steamy 95-100 degrees while running.

 

[2Young2BBald]

I am going to attempt 6 miles today This will be my longest street run to date. I have done longer on trails. It monsooned here last night so I expect a steamy 95-100 degrees while running.

Carry water if you can or plan a route though a city park with a drinking fountain. Most of the time water is not needed on a 10K, but you'll need it in that heat and humidity.

 

[gruecd]

Hey, guys. I've been MIA For a couple days, but not too much new to report. Did an easy 5-mile run on Thursday, then went out that night with my sister and a friend of mine, and had WAY too much to drink. Finally dragged my butt off the couch at 5:00 last night to run an easy 4, and I think I sweated out what was left of the alcohol, because I felt quite a bit better afterwards. Up late again last night at the comedy club, so I did this morning's 15-miler on just 4-1/2 hours of sleep. Still had a nice run, averaging exactly 8:00 pace but doing one quick (7:29) mile towards the end just to remind the legs what it feels like. Rest day scheduled for tomorrow, but might do a nice, SLOW recovery run instead if I'm bored.

Duck - Hope you're enjoying your vacation.

Keggers - Glad you found a track. Should help make the speedwork a lot easier.

Furley - Good to hear that the running is getting easier. Now stop being such a stranger around here!

DP - Nice work on the 12-miler!

prosopis - GL on the 6! We had that kind of weather the week before last. Sucked. Good advice by 2Young.

 

[meeka]

I can't catch a break. I ran 3 miles on Thursday and it was tough. I was coughing up stuff while I ran, and felt like I had very little energy. I did feel really good post run, and still felt good Friday morning. The best I have felt since last Saturday night.

I went out for a 5 mile run yesterday and now I am having some pain in my right knee. I am pretty sure it is my IT band, so now I have another thing on my plate. I went a solid 2 years without troubles, and now they are stacking up. I do not consider these over training injuries since it is what I have normally been running for 6 months. My knee could just be a weak spot revealing itself because my body is so busy fighting off this illness.

10 miler tomorrow. I hope it goes well.

***************************************************

Nice work DolphinPhan. I am glad to hear that your first 5 weeks have gone so well.

 

[prosopis]

I am going to attempt 6 miles today This will be my longest street run to date. I have done longer on trails. It monsooned here last night so I expect a steamy 95-100 degrees while running.

I did 6.22 miles in 82 minutes. I believe that is aprox 13 min/mile? I was alternating running/walking with an emphasis on running. I did carry water and there was a small store at the midway point where I got a powerade. Hot as hell but a beautiful run. I saw two horses that seemed to be playing tag. You could just sense how happy they were when you saw them. It was a really neat thing to see. I came across one rattle snake. I had a tarantula wasp fly next to me for a while. It was cool but then kinda weird. It was with me long enough that I thought it may have something to tell me and if that happened I just may have crapped myself. On the return I was running west and the sun on the silverbell mountains was spectacular. Had some nice clouds to, which is sort of rare in these parts. I had a few folks wave as they drove by. It was just a nice run and I am better for having done it.