I've gone to a couple docs (PCP and orthopedic surgeon) over the past week for the knee pain. The ortho guy offered to give me a cortisone shot - which I declined. He also confirmed the IT band as the issue. I'm going to PT for a month now - hope that knocks it out. Was that the right call to not get the shot?
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Ran a 10k in June (4 Viewers)
- Thread starter GStrot
- Start date
Sand
Footballguy
The shot definitely wouldn't have hurt. It does not, though, address the root cause.There are some good stretches out there for IT band issues that people say tend to help. I'd give those a shot.
Sand
Footballguy
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pigskinliquors
Dr. Parrothead
Darrin: Awesome run!!!!!!!!
Had a really nice run myself yesterday in Austin. I had meetings there most of the day, but was able to sneak out for a pleasant 6 miler on Town Lake. It was extremely bizarre for me, running with at least 100 other runners/bikers without it being a race. We live outside of town here, so I rarely see more than a a half dozen other runners/bikers during training. There was quite a bit of "talent" which was nice, though I kind of like the alone time while running.
Had a really nice run myself yesterday in Austin. I had meetings there most of the day, but was able to sneak out for a pleasant 6 miler on Town Lake. It was extremely bizarre for me, running with at least 100 other runners/bikers without it being a race. We live outside of town here, so I rarely see more than a a half dozen other runners/bikers during training. There was quite a bit of "talent" which was nice, though I kind of like the alone time while running.
2Young2BBald
Footbaldguy
They had a tail wind, it was cake
I was reading about this at the hotel I was staying at this morning. I thought Lieto would get smoked, even though he is regarded among the top tri bikers. I have no idea if Lance did any other workouts prior, but it is my understanding that Lieto did his fun swim routine prior to the TT. It'll be REALLY interesting to see how Lance performs at next year's Ironman World Championships.
2Young2BBald
Footbaldguy
I rarely even take Advil or Motrin as I think pain is a way of telling the body whats up. However, I had a tendon issue in my foot and my podiatrist recommended a cortisone shot. While I trust her implicitly as she is triathlete too, it was the right thing to do as well. I could not walk without it popping and causing a ton of pain. I got the shot, obeyed her direction not to run for 5 days and got back at it on the 6th day with zero issues at all (I was amazed). I'd have to say get it. I'd assume you told the Doc how active you are and would hope their desire to administer it took in to consideration that you are a runner.
gruecd
Footballguy
What up, guys? Followed up last night's 10-miler with another 11 tonight. Averaged 7:43 pace, and finished strong with the last two miles at 7:23 and 7:15, respectively. Pretty happy with how it felt, especially after doing the tempo run yesterday. Amazing how much stronger I'm feeling after just a couple consecutive good weeks.
Deep-tissue massage scheduled for tomorrow morning at 6:45, so time for bed. No running tomorrow.
Have a great night!
Deep-tissue massage scheduled for tomorrow morning at 6:45, so time for bed. No running tomorrow.
Have a great night!
pmbrown_22
Footballguy
Last night I did a medium paced tempo run of 4 miles at the gym. Second run of the day as I did another 4 miles in the morning yesterday. I am really digging the double workout days and am amazed at how it does not affect my legs in the way I thought it would. This morning I did a 40 minute tempo run and am feeling pretty good. I think I may actually swim again tonight and enjoy the day off tomorrow.
2Young2BBald
Footbaldguy
You are making this seem too dang easy and. Its really interesting to me how much attitude impacts training. This year I have vowed not to get caught up in PRs, target times in distances I never done before, etc and just enjoy myself. I have ruined more than a couple of events in the past by WAY over-stressing the small stuff. After trainer-fest on Sunday I had the chance to talk to a guy that did his 1st HIM last year. I immediately went to questioning him about training plans, goal times, etc. He very simply said his goal was to finish. He told me that he got the flu and missed two weeks of training in the process. I asked if this freaked him out and again got a ho-hum, no, why would it. While I doubt I can go to this laid back extreme, I am going to really try and gravitate to the "that was fun" side of things versus "ugh, this sucks".PSL, the post above can sort of apply to your question of HIM vs Oly. Having never done an HIM (YET), I can't give advice on if it is doable. However, your "math" on the swim made a ton of sense to me. The Oly swim last year seemed easy to me and the short additional distance from Oly to HIM was a key factor in me setting the HIM goal for this year. On attitude alone, I say go for it if you think the bike & run will be there to finish.What up, guys? Followed up last night's 10-miler with another 11 tonight. Averaged 7:43 pace, and finished strong with the last two miles at 7:23 and 7:15, respectively. Pretty happy with how it felt, especially after doing the tempo run yesterday. Amazing how much stronger I'm feeling after just a couple consecutive good weeks.Deep-tissue massage scheduled for tomorrow morning at 6:45, so time for bed. No running tomorrow.Have a great night!
IvanKaramazov
Footballguy
I made the mistake of doing back-to-back 5-milers on the track in our Wellness Center this past weekend, and I managed to tweak something in my knee as a result. Whoever designed this track should be drawn and quartered. It's a 1/9th mile track which is fine, but it's a square, not an oval, so you push off hard on every turn. I run on it from time to get a change of pace from the TM during the winter, but ugh. My run on Tuesday was basically okay, but then my knee was pretty sore the rest of the day. I'm like 2Y2BB in that I don't like to take ibuprofen unless I have to, but I went ahead and took a couple of doses yesterday and it feels a lot better today. I'm going to go ahead and do my long run later today -- probably slower than normal -- and see how it goes.
The_Man
Footballguy
Great run this morning -- it was actually above 32 degrees when I started, and the sun had almost come up by the time I finished.
Just 3 miles - went hard (for me) and did them in a 7:35 pace, covered the last mile in 7:03.
Really feeling good right now. Can't wait for my 5-mile race pace run on Saturday and then my longest-ever run -- 10 miles -- on Sunday.
Just 3 miles - went hard (for me) and did them in a 7:35 pace, covered the last mile in 7:03.
Really feeling good right now. Can't wait for my 5-mile race pace run on Saturday and then my longest-ever run -- 10 miles -- on Sunday.
IvanKaramazov
Footballguy
There's something psychologically satisfying about breaking into double digits for the first time.
2Young2BBald
Footbaldguy
Hey SFBayDuck, if you are lurking, first off, hope all is well, its been a while!!! Second, I received a discount code for the US 1/2 Marathon in SF, go here and use the code RUNLOCAL for the discount. I ran their Copper Mountain 1/2 in Colorado last August and they do a nice, and very laid back event.
pigskinliquors
Dr. Parrothead
Sand: I'm not shocked at either Lance's or Lieto's times in those conditions. Downwind, with cars for that short of a distance when you have that high of a VO2 max = Power-Fest. It's amazing, but not surprising. Also, Thanks a ton for the link!!! Those prices seem outstanding compared to what I've been looking at. Water temps will be 70-73 = not too cold to go without if I don't get one.
Jonmhend: I'd get the shot. I've done it twice (for my shoulder), and was shocked at how much it helped. Just be careful not to over train due to the lack of pain.
Gruecd:
You are a great example of how good, consistent training can turn the human body into a machine. 
PmB: Kudos for doubling up on your workouts. I've got to really consider doing this, as I have difficulty getting blocks of time to do longer workouts.
2Young: I also desperately need to get myself into the do it just to do it mode. Just finishing is an awesome goal, but it's hard on the ego. As of right now, I don't think I'll have the ability to race the IM, but could finish (= hurt my ego, but get the experience?!). I've always thought a 5:00 HIM could be feasible with the right training, and I know I couldn't even be in the ballpark for this one. 5:30 would be a somewhat realistic goal, but that's assuming I have legs under me when I start the run = BIG assumption.
The_Man: breaking the double digits barrier = sweeeeet!
__________________________
My update;
I somehow had a nice workout this morning in 28 degree weather (extremely cold for here). I had no idea what would be in my tank, as Monday night I tailgated and went to the A&M/Kansas game (unbelievable atmosphere!), then got over served after as we drowned our sorrows in what could have been. Then Tuesday night I was in Austin for Fat Tuesday which pretty intense (= 7 hours sleep combined for the two nights). I felt good during a warm-up mile (8:45), and made the decision to see if I could actually run some intervals (haven't done them in 5 months). I got three 1 mile intervals in, with 800's after each. The miles were: 7:29, 7:18, 7:11. I didn't have much in my tank once done, but it felt really good to open it up a bit.
Jonmhend: I'd get the shot. I've done it twice (for my shoulder), and was shocked at how much it helped. Just be careful not to over train due to the lack of pain.
Gruecd:
You are a great example of how good, consistent training can turn the human body into a machine. PmB: Kudos for doubling up on your workouts. I've got to really consider doing this, as I have difficulty getting blocks of time to do longer workouts.
2Young: I also desperately need to get myself into the do it just to do it mode. Just finishing is an awesome goal, but it's hard on the ego. As of right now, I don't think I'll have the ability to race the IM, but could finish (= hurt my ego, but get the experience?!). I've always thought a 5:00 HIM could be feasible with the right training, and I know I couldn't even be in the ballpark for this one. 5:30 would be a somewhat realistic goal, but that's assuming I have legs under me when I start the run = BIG assumption.
The_Man: breaking the double digits barrier = sweeeeet!
__________________________
My update;
I somehow had a nice workout this morning in 28 degree weather (extremely cold for here). I had no idea what would be in my tank, as Monday night I tailgated and went to the A&M/Kansas game (unbelievable atmosphere!), then got over served after as we drowned our sorrows in what could have been. Then Tuesday night I was in Austin for Fat Tuesday which pretty intense (= 7 hours sleep combined for the two nights). I felt good during a warm-up mile (8:45), and made the decision to see if I could actually run some intervals (haven't done them in 5 months). I got three 1 mile intervals in, with 800's after each. The miles were: 7:29, 7:18, 7:11. I didn't have much in my tank once done, but it felt really good to open it up a bit.
proninja
Footballguy
This morning on the trainer, for the first time in my life, I consciously tried to push my muscles to exhaustion, where I couldn't physically push the pedals at the tension I had it set at - I'd been on for about 35 mintues at this point. I couldn't make it - my heart/lungs won't let me get that far, and it took me 5 minutes to get it under control. I'm really looking forward to better cardiovascular fitness, as I feel muscles get in shape a lot faster and it's my heart/lungs that are behind the curve right now.
To the pool tonight. Tuesday was a maintain day, where I just kept the gains I got the week before. Tonight I try to build on it, but not at the expense of form. I'm getting good instruction on technique, and when I'm in the pool my head is swimming (pun intended.) My form goes to crap when I get tired, so I'm focusing mostly on maintaining form tonight.
To the pool tonight. Tuesday was a maintain day, where I just kept the gains I got the week before. Tonight I try to build on it, but not at the expense of form. I'm getting good instruction on technique, and when I'm in the pool my head is swimming (pun intended.) My form goes to crap when I get tired, so I'm focusing mostly on maintaining form tonight.
The_Man
Footballguy
That's what I'm thinking. Hope my wife can stand it -- I went around all day last Sunday saying "I ran 9 miles today. I ran 9 miles today." I'm sure it will be worse if/when I break 10.Then I have to coach my 7-year-old daughter's indoor soccer team later that day. Coaches are allowed on the field in this league so they can offer instruction during the game. I have a feeling I'll be standing around at midfield a lot.There's something psychologically satisfying about breaking into double digits for the first time.
pigskinliquors
Dr. Parrothead
fixedThat's what I'm thinking. Hope my wife can stand it -- I went around all day last Sunday saying "I ran 9 miles today. I ran 9 miles today." I'm sure it will be worse if/when I break 10.Then I have to coach my 7-year-old daughter's indoor soccer team later that day. Coaches are allowed on the field in this league so they can offer instruction during the game. I have a feeling I'll be standing cramping around at midfield a lot.
2Young2BBald
Footbaldguy
Heading Up North in a few for 4 days of eating & drinking too much, ice fishing & snowmobiling!!! I am going to do some snow shoeing & X-Country skiing for cross training and am 
taking the Garmin & HRM for giggles.
taking the Garmin & HRM for giggles.
tri-man 47
Footballguy
But the moral of your fix is: Remember to rehydrate after the longer runs! Use the pee test ...monitor the color as a gauge as to whether you're rehydrating properly or not. It's good to keep a water bottle close by for a couple hours after a long run.pigskinliquors said:fixedThe_Man said:
pigskinliquors
Dr. Parrothead
I just failed the pee test, and have started hydratingBut the moral of your fix is: Remember to rehydrate after the longer runs! Use the pee test ...monitor the color as a gauge as to whether you're rehydrating properly or not. It's good to keep a water bottle close by for a couple hours after a long run.pigskinliquors said:fixedThe_Man said:
El Floppo
Footballguy
oooooooooooooh..... I've been waiting for this to happen. IIRC, he's never raced a full IM- can't wait to see what he does to that course after a great NYC marathon in 08? 09? (2:46 IIRC)
pigskinliquors
Dr. Parrothead
I am looking forward to this as well!!!!!Looking at the 2009 results, Lieto took second, 2.5 minutes behind Alexander. Comparing them, to what Lance has to do:
Swim:
Alexander: 50:57 (12th overall out of the water = damn fast)
Lieto: 51:07 (24th out of the water = still damn fast)
We know Lance used to be (= 20 years ago) a very good swimmer (from Wikepedia)=
I don't think he'll be more than 3-4 minutes behind with proper training as he certainly will be a good technical swimmer (great coaches), and also certainly has stamina. He was a fairly quick swimmer in '89 and '90 = I think he'll do decent; maybe 3:00'ish minutes back??T1:
Alexander: 1:44 (as fast as anyone)
Lieto: 1:44 (as fast as anyone)
Lance will most likely lose time here and in T2 as quickness in transition comes from experience; I'd expect Lance around 2:00.
Bike:
Alexander: 4:37:33 (= 24.2 MPH; 16th fastest overall)
Lieto: 4:25:11 (= 25.3 MPH; Fastest bike)
Lance can be faster than this, but it will likely cost him on the run if he tries to make up too much time here. IF he can average 26.0 MPH, he'll make up approx. 7:00 on Lieto. More realistically he'd go 25.6 = He could be leading after the bike!
T2:
Alexander: 2:04 (fastest overall)
Lieto: 2:21 (16th fastest)
Lance = again will likely lose a little time here, and likely more than in T1 = :45i'sh
.Run:
Alexander: 2:48:05
(= 6:25 p/m = 4th fastest overall)Lieto: 3:02:35 (= 6:59 p/m = 26th fastest overall)
Lance = His fastest marathon was NY in '07 @ 2:46:43. Hypothetically, you add :30 p/m he'll go 3:00, if you add 1 minute per mile and he's looking at 3:13'ish.
I can't imagine Lance winning the race, but I can imagine him being near the lead, or in the lead post bike = GREAT viewing!!!
edited to add:
FYI: Speedo warning
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You are a great example of how good, consistent training can turn the human body into a machine. 
9 days out from my first event of the year (3/30/3 du) and the realization hit that I'm woefully unprepared. Broke the TT machine out on the pavement for the first time since September. Cued up a 5k/20mi/5k brick. paces were 8'09", 20.1 mph, and roughly 9'30". Last year I posted a 21.1 mph pace on the bike for the first du. Today's pace was encouraging because I broke the 20mph barrier and that included dealing with traffic lights. I guess that's sufficient to throw my hat into ring and compete next weekend...just don't want to laid a huge egg on the bike. Right now it looks like the 6 minutes I'll improve on the run will be given back on the bike.
pigskinliquors
Dr. Parrothead
I'm in the same boat, as I'm contemplating doing a Duo (5k, 16 miles, 5K) in 6 weeks that I ran really well for me (6:49 pace first 5k, 7:09 pace the second one), but struggled a bit on the bike do to missing a (mother####ing) turn (20.6 mph). It was my best overall race as I took second in my age (by two freaking seconds) and fourth overall. I'm unfortunately nowhere near the shape I was in last year, and the guy who beat me in my age is in great shape. That race was the first time he'd beaten me, and it'll be tough on my ego going into that race knowing I won't have much of a chance. Knowing how strong you are on the bike, is that course extremely hilly or windy, as 21+ isn't normally outside of your wheelhouse?
Awesome!!! I need to get me some YASSO's going again. I love me a good YASSO workout!
Last year it was raining the whole day so I mounted some aero bars on my road bike and went with that setup. It was also in the low 40's. Needless to say, I wasn't real aero. 30 miles becomes a significant disatance for me and the course does have some hills. Nothing steep, but some climbs in the 1/4 to 1/2 mile range. Given good conditions (unlikely in Feb), 21.5 is probably my best case result. I just don't want to post a 20 mph result and be pissed about it for a month.For reference, last year in a du with a 25 mi bike I averaged 22 mph late season. Mid season I had a 17 mi bike in a relay that I posted 24mph on a flatter course. Once the distance crosses 20 miles, my mph takes a hit. My guesstimates based on a course with minimun hills and decent training.10-12 miles: 25 mph+12-18 miles: 23 mph20-25 miles: 22 mph30-40 miles: 21 mph40-60 miles: 20.5 mph100 miles: 20 mph
pigskinliquors
Dr. Parrothead
I figured 21 to be on your slow side. Those numbers are pretty close to what I'd expect for the same distances, though going 20 for 100 would be something I'd really have to train for, and I've never posted more than 24.8 (10 mile TT) for a short race. I did post an average of 22.5 (no stops) for 102 miles at last years HH100, but that was with ideal conditions and quite a bit of drafting. My times are also all in TX where we are flat as hell. Windy, but damn flat.
Talk to me about full v. sleeveless.
gruecd
Footballguy
Hey, everybody. Coming to you live from my sister's apartment in Minneapolis, MN....
Headed out this morning for 17 miles on the Greenway and around Lakes Harriet and Calhoun with some friends of mine. At least the plan was to run 17 miles, but when it was all said and done, I ended up with 19 easy miles. Felt nice and smooth all the way through (helped by the fact that we stopped a couple times for water) and ran the last mile in 6:56.
Not sure exactly what's on the agenda for today, but tonight will certainly entail some
.
Enjoy the weekend, guys!!
Headed out this morning for 17 miles on the Greenway and around Lakes Harriet and Calhoun with some friends of mine. At least the plan was to run 17 miles, but when it was all said and done, I ended up with 19 easy miles. Felt nice and smooth all the way through (helped by the fact that we stopped a couple times for water) and ran the last mile in 6:56.
Not sure exactly what's on the agenda for today, but tonight will certainly entail some
.Enjoy the weekend, guys!!
El Floppo
Footballguy
it's about a couple of things- water temperature and shoulder mobility (at least the 2nd is relevant for me, since I have really inflexible shoulders).I always prefer using a sleeveless, but sometimes cold water dictated the full. Most of the buoyancy advantage happens with the legs and hips, so both work for that.
I think I'm smaller than you- but if the size worked and you wanted to borrow a wetsuit, I'd be more than happy to lend one out for a short time (I've got both... but fair warning- one ofthem,I think the sleeveless- has the Teamin Training logo on the chest :cult: ). I don't exactly have any races on the immediate horizon.
El Floppo
Footballguy
You lowered our your 1/2 pr....Hey, everybody. Coming to you live from my sister's apartment in Minneapolis, MN....
Headed out this morning for 17 miles on the Greenway and around Lakes Harriet and Calhoun with some friends of mine. At least the plan was to run 17 miles, but when it was all said and done, I ended up with 19 easy miles. Felt nice and smooth all the way through (helped by the fact that we stopped a couple times for water) and ran the last mile in 6:56.
Not sure exactly what's on the agenda for today, but tonight will certainly entail some.
Enjoy the weekend, guys!!
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Last tuneup brick today. Felt real slugglish today. Couldn't get the heart rate to elevate as the legs said NO. The first run was 17 secs of Thursday's pace, so I lost a minute there. The bike was .7 mph faster gaining 2 minutes and I still had to fight traffic as Davidson was having a game today. The best part was the second run was sub 9 min for the first time ever. Still had the calf cramps at the 1/4 mi mark like I always do and had to stop and stretch them. Any suggestions for getting past those? Once I get a mile under my belt things get better.
run 5K, 140 bpm, 8'26" pace
bike 21 miles, 141 bpm, 20.8 mph
run 5k 142 bpm, 8'48" pace (included 15s stretching)
run 5K, 140 bpm, 8'26" pace
bike 21 miles, 141 bpm, 20.8 mph
run 5k 142 bpm, 8'48" pace (included 15s stretching)
El Floppo
Footballguy
Are you doing short strides on the run after transitioning? IIRC, you're good about hydrating/electrolytes, so it's probably a muscle repsonse on the transition. The short strides help with getting the bike out of your legs and help keep your pace...as long as you keep a higher turnover (easier on the legs, similar to Lance using a high cadence climbing).eta; a lot of people I know shift back to a longer stride once their legs feel looser- I just learned to keep the quick,short steps going.
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If by short you mean a toddler would pass me then yes. It (high turnover) probably stalls the cramping from an 1/8th of a mile to a 1/4. I could be better on the hydrating/etc, but since this happens at the same spot in the run and goes away every time, I think it's more physical than nutritional.May try to stretch them on the bike next time if I hit a spot where I can coast.
IvanKaramazov
Footballguy
I've found that I pretty much can't do 400s without straining my hamstrings. Mile repeats work okay for me, but not 400s.
El Floppo
Footballguy
lolis the toddler running fast? I'm sure you know what I'm talking about, but by "short" I don't mean slow... that's the high-turnover component. The short strides are easier on bike-heavy legs, the high turnover keeps your pace up and loosens the legs up.Totally agree with you that stretching the legs- especially the calves ifthat's your problem area- in the last 15 minutes of the ride is a help. My old coaches recommended spinning at a higher RPM over the last 5minutes or so of the bike to help get ready for the run.Or maybe slow the pace down over the first 1/2 mile or so (keeping the high turnover,short strides) until you pass through the cramp-zone?
IvanKaramazov
Footballguy
USDO today.
I posted earlier that I strained something in my left knee while running on the track last weekend. Since then, I put two five-milers and a ten-miler on it without further setback. My knee clearly feels better now than it did a few days ago. That said, what pain I have is now squarely located on the patella, which I don't like. It would be a little dumb to develop a patella issue because I insisted on doing a relatively-meaningless five miler, so I'll give it an extra day or two of rest and see how it goes. Good thing this is happening now instead of six weeks before a major race.
I posted earlier that I strained something in my left knee while running on the track last weekend. Since then, I put two five-milers and a ten-miler on it without further setback. My knee clearly feels better now than it did a few days ago. That said, what pain I have is now squarely located on the patella, which I don't like. It would be a little dumb to develop a patella issue because I insisted on doing a relatively-meaningless five miler, so I'll give it an extra day or two of rest and see how it goes. Good thing this is happening now instead of six weeks before a major race.
El Floppo
Footballguy
Speaking of Gru's PRs....So it's funny to me- at the very start of this thread I got reeled in by somebody obviously fishing, who kept insisting that a 40:00 10k was "average". That the fastest guy in here- our very own multiple BQ- hasn't broken such an average time just made me laugh a little (and do the told-you-so-dance...on the inside).You lowered our your 1/2 pr....Hey, everybody. Coming to you live from my sister's apartment in Minneapolis, MN....
Headed out this morning for 17 miles on the Greenway and around Lakes Harriet and Calhoun with some friends of mine. At least the plan was to run 17 miles, but when it was all said and done, I ended up with 19 easy miles. Felt nice and smooth all the way through (helped by the fact that we stopped a couple times for water) and ran the last mile in 6:56.
Not sure exactly what's on the agenda for today, but tonight will certainly entail some
Enjoy the weekend, guys!!
The_Man
Footballguy
Did it today -- cracked double digits for a run. Went out nice and easy and did the first 5 miles in 45:40 - a 9:08 pace. Did the last 5 in 44:00 flat. Went real hard the last half-mile. Even though I wasn't running for time, there was no way I wasn't going to pass up a sub-90:00 in my first 10-mile run, so I ran it in hard and did the last half-mile in 3:40.
Felt good to have that much gas left at the end. Did 5 miles yesterday -- was supposed to be a "race pace" for the half-marathon I'm doing in 4 weeks, but ended up doing it a little faster -- an 8:09 pace.
Felt good to have that much gas left at the end. Did 5 miles yesterday -- was supposed to be a "race pace" for the half-marathon I'm doing in 4 weeks, but ended up doing it a little faster -- an 8:09 pace.
Sand
Footballguy
I haven't really checked in in a bit here since my half. I took it fairly easy this week. Did some MTB yesterday since it was finally nice enough to go biking. Woohoo!
I have a 5k coming up in early March - I'm doing it solely because a friend is running it. Anyway, I went out today and did a couple intervals and found that the biking pretty much wiped me out. I did manage to get some 3/4 mile intervals (with 1 1/4 in between) done in 6:40 and 6:50 on very tired legs. Until this little 5k I am going to try and get my legs in the "let them fly" mode. I have done 21:12 on a hilly course. 19:59 is my (unrealistic) goal. But if I completely flame out, #### it, its just a (cheap) 5k.
I have a 5k coming up in early March - I'm doing it solely because a friend is running it. Anyway, I went out today and did a couple intervals and found that the biking pretty much wiped me out. I did manage to get some 3/4 mile intervals (with 1 1/4 in between) done in 6:40 and 6:50 on very tired legs. Until this little 5k I am going to try and get my legs in the "let them fly" mode. I have done 21:12 on a hilly course. 19:59 is my (unrealistic) goal. But if I completely flame out, #### it, its just a (cheap) 5k.
tri-man 47
Footballguy
Great 45 minute swim on Friday with some real hard (for me) pacing ..10 x 50 yds @ :50. I was up in Michigan for a quick overnight Fri/Sat and got in an easy 10 mile run with my BIL ...gave him a Wraith-like experience as I chatted my way through it since we ran at his slower pace. (Stopped at a casino on the way home with $20 in my wallet - quick fifteen minutes at the craps table brought in $35 profit.) Went to hit the indoor bike this afternoon but found a flat tire. Already tight on time, so just switched to a 300 push-up/sit-up workout instead. Now it's US-Canada hockey time!
Already tight on time, so just switched to a 300 push-up/sit-up workout instead. Now it's US-Canada hockey time!Similar threads
