Ran a 10k in June (5 Viewers)

[Sand]

I'm looking for some taper suggestions. I'm planning on doing a very short (5k, 12m, 5k) duo on April 11th (2 weeks), and planned on working out fairly intensely all week long, then have a quality workout next Monday; ez next Tuesday-Thursday (all with at least one quality mile), then resting on Fri/Sat prior to racing. For long events I love a two week taper, but can't imagine resting more than I have planned will help much; especially since I am still building (not maintaining) speed. Anyone's .02 will be appreciated.

Pretty standard taper for a sprint tri, which this is just about the same as.

 

[2Young2BBald]

I'm looking for some taper suggestions. I'm planning on doing a very short (5k, 12m, 5k) duo on April 11th (2 weeks), and planned on working out fairly intensely all week long, then have a quality workout next Monday; ez next Tuesday-Thursday (all with at least one quality mile), then resting on Fri/Sat prior to racing. For long events I love a two week taper, but can't imagine resting more than I have planned will help much; especially since I am still building (not maintaining) speed. Anyone's .02 will be appreciated.

Pretty standard taper for a sprint tri, which this is just about the same as.

Agreed. Although, if it was me I'd swap Thursday run for a 5K walk. You'll be antsy to get out and go (and shed taper-madness). The walk will keep you in check, warm the legs, etc. I try to always do a walk during the taper week like this. I try to maintain sub 15:00 MM and spend the time "visioning" the race. I'll mentally plan my start, my transitions if its a tri, and my nutrition if it is a distance event. If my wife and I have an event on the same weekend, we plan the walk together. With as crazy busy as life has become, it is some of the longer uninterrupted time we can get. I'll add too, that I tend to be sorer than most and need a bit longer taper. Oh, and part of your visioning could be the course map. As I recall, you got hosed in a Du by missing a turn.

 

[BassNBrew]

I'm looking for some taper suggestions. I'm planning on doing a very short (5k, 12m, 5k) duo on April 11th (2 weeks), and planned on working out fairly intensely all week long, then have a quality workout next Monday; ez next Tuesday-Thursday (all with at least one quality mile), then resting on Fri/Sat prior to racing. For long events I love a two week taper, but can't imagine resting more than I have planned will help much; especially since I am still building (not maintaining) speed. Anyone's .02 will be appreciated.

My taper for yesterday's (Sun) event.Sunday: 20 mile ride with a 3 mile 1200 ft climb and 2 mile 800 ft climb

Monday: off

Tuesday: 1600 yds of swimming, 22 min bike power test, interval class, 2nd power test, heavy leg workout

Wednesday: 10k run, 1st 5k at 10:30 pace, 2nd 5K at 8:30 pace

Thur: 1600 yards swimming, 18 mi bike at 15 mph

Fri: rest day

Saturday: 40 mile group bike at 17 mph (moderate)...had planned on 25 that turned into 40.

My event was a little lot easier with a 250 swim instead of the 5k run. I would go hard through Tuesday as you don't want to lose fitness during a build stage. Wednesday I would make a moderate day. I'm a big believer in taking the day off two days prior to get your rest and doing something easy the day before. The tour guys always say the day after the rest day in the hardest. I wouldn't advise 40 mile bike with double 5k, but I wouldn't hestiate to get in an hour with a couple of hard efforts on the bike the day prior.

Past results and yesterday's results have shown me that I have better event results when I do a work out the day prior versus taking the day off. Rested legs seem to be sluggish for me.

Edit to add - I think I took two days off to the prior to the long course du and my first run was attrocious, although I did have a cold.

 

[pigskinliquors]

I'm looking for some taper suggestions. I'm planning on doing a very short (5k, 12m, 5k) duo on April 11th (2 weeks), and planned on working out fairly intensely all week long, then have a quality workout next Monday; ez next Tuesday-Thursday (all with at least one quality mile), then resting on Fri/Sat prior to racing. For long events I love a two week taper, but can't imagine resting more than I have planned will help much; especially since I am still building (not maintaining) speed. Anyone's .02 will be appreciated.

My taper for yesterday's (Sun) event.Sunday: 20 mile ride with a 3 mile 1200 ft climb and 2 mile 800 ft climb

Monday: off

Tuesday: 1600 yds of swimming, 22 min bike power test, interval class, 2nd power test, heavy leg workout

Wednesday: 10k run, 1st 5k at 10:30 pace, 2nd 5K at 8:30 pace

Thur: 1600 yards swimming, 18 mi bike at 15 mph

Fri: rest day

Saturday: 40 mile group bike at 17 mph (moderate)...had planned on 25 that turned into 40.

My event was a little lot easier with a 250 swim instead of the 5k run. I would go hard through Tuesday as you don't want to lose fitness during a build stage. Wednesday I would make a moderate day. I'm a big believer in taking the day off two days prior to get your rest and doing something easy the day before. The tour guys always say the day after the rest day in the hardest. I wouldn't advise 40 mile bike with double 5k, but I wouldn't hestiate to get in an hour with a couple of hard efforts on the bike the day prior.

Past results and yesterday's results have shown me that I have better event results when I do a work out the day prior versus taking the day off. Rested legs seem to be sluggish for me.

Edit to add - I think I took two days off to the prior to the long course du and my first run was attrocious, although I did have a cold.

Thanks Sand and BnB! I will most likely ride the Saturday before, but it will be a group ride = little effort. I have zero problem putting in quality miles on the bike the week of, but running has been a different beast for me. My old legs like rest, but they also lose fitness faster than they used to. I'm currently shooting for just one quality mile for the two runs I'll do post Monday = each will have a long warm-up, 1 mile at race pace (6:50?), then a long cool down with some strides.

 

[gruecd]

Past results and yesterday's results have shown me that I have better event results when I do a work out the day prior versus taking the day off. Rested legs seem to be sluggish for me.

You and me both, BNB. Anyone who's spent any time around here knows that I'm a huge advocate of taking an easy 2-3 mile jog the day before an event. For Boston, for example, I'll take the day off on Saturday (travel day), and then I'll do an easy run on Sunday in preparation for Monday's race.

 

[pigskinliquors]

I'm looking for some taper suggestions. I'm planning on doing a very short (5k, 12m, 5k) duo on April 11th (2 weeks), and planned on working out fairly intensely all week long, then have a quality workout next Monday; ez next Tuesday-Thursday (all with at least one quality mile), then resting on Fri/Sat prior to racing. For long events I love a two week taper, but can't imagine resting more than I have planned will help much; especially since I am still building (not maintaining) speed. Anyone's .02 will be appreciated.

Pretty standard taper for a sprint tri, which this is just about the same as.

Agreed. Although, if it was me I'd swap Thursday run for a 5K walk. You'll be antsy to get out and go (and shed taper-madness). The walk will keep you in check, warm the legs, etc. I try to always do a walk during the taper week like this. I try to maintain sub 15:00 MM and spend the time "visioning" the race. I'll mentally plan my start, my transitions if its a tri, and my nutrition if it is a distance event. If my wife and I have an event on the same weekend, we plan the walk together. With as crazy busy as life has become, it is some of the longer uninterrupted time we can get. I'll add too, that I tend to be sorer than most and need a bit longer taper. Oh, and part of your visioning could be the course map. As I recall, you got hosed in a Du by missing a turn.

I somehow missed this earlier. I do like the idea of a walk, but don't know if I'll have the patience for it. I did get hosed as I was only the third person to get to the turn I missed, and the person who got there first missed it entirely (would have won the Collegiate Division; instead was DQ'd!). They had NO support staff, and only one small sign for a 120 degree turn = F'd up! Thank goodness, I had just passed someone who screamed at me as I missed the turn. This is the same race, and I'm hoping for some revenge on it as I lost my AG by less than :02 (in the last 100 yards), and would have also podiumed overall (ended up in 4th overall). Edited to add; what made it worse is the person that beat me at the tape was a good friend who I used to train quite a bit with; and it was the first (hopefully last) time he had beaten me at a race.

 

[wraith5]

Back in the pool today for 1900yds (didn't have the time or energy for the last 100 to get me to 2k).

I worked primarily on my body rotation and my bilateral breathing (bubble, bubble, breathe). Since it was only my 3rd swim for March ( ) it was predictably difficult. 100, 200, 300, 400, 400, 200, and 3 near-drownings that I wrote down as 100s.

The good news is that on my early sets I was consistently hitting <25 strokes per length.

 

[Sand]

Back in the pool today for 1900yds (didn't have the time or energy for the last 100 to get me to 2k).

I worked primarily on my body rotation and my bilateral breathing (bubble, bubble, breathe). Since it was only my 3rd swim for March ( ) it was predictably difficult. 100, 200, 300, 400, 400, 200, and 3 near-drownings that I wrote down as 100s.

The good news is that on my early sets I was consistently hitting <25 strokes per length.

Glad you're still with us, GB.

 

[BassNBrew]

I'm looking for some taper suggestions. I'm planning on doing a very short (5k, 12m, 5k) duo on April 11th (2 weeks), and planned on working out fairly intensely all week long, then have a quality workout next Monday; ez next Tuesday-Thursday (all with at least one quality mile), then resting on Fri/Sat prior to racing. For long events I love a two week taper, but can't imagine resting more than I have planned will help much; especially since I am still building (not maintaining) speed. Anyone's .02 will be appreciated.

My taper for yesterday's (Sun) event.Sunday: 20 mile ride with a 3 mile 1200 ft climb and 2 mile 800 ft climb

Monday: off

Tuesday: 1600 yds of swimming, 22 min bike power test, interval class, 2nd power test, heavy leg workout

Wednesday: 10k run, 1st 5k at 10:30 pace, 2nd 5K at 8:30 pace

Thur: 1600 yards swimming, 18 mi bike at 15 mph

Fri: rest day

Saturday: 40 mile group bike at 17 mph (moderate)...had planned on 25 that turned into 40.

My event was a little lot easier with a 250 swim instead of the 5k run. I would go hard through Tuesday as you don't want to lose fitness during a build stage. Wednesday I would make a moderate day. I'm a big believer in taking the day off two days prior to get your rest and doing something easy the day before. The tour guys always say the day after the rest day in the hardest. I wouldn't advise 40 mile bike with double 5k, but I wouldn't hestiate to get in an hour with a couple of hard efforts on the bike the day prior.

Past results and yesterday's results have shown me that I have better event results when I do a work out the day prior versus taking the day off. Rested legs seem to be sluggish for me.

Edit to add - I think I took two days off to the prior to the long course du and my first run was attrocious, although I did have a cold.

Thanks Sand and BnB! I will most likely ride the Saturday before, but it will be a group ride = little effort. I have zero problem putting in quality miles on the bike the week of, but running has been a different beast for me. My old legs like rest, but they also lose fitness faster than they used to. I'm currently shooting for just one quality mile for the two runs I'll do post Monday = each will have a long warm-up, 1 mile at race pace (6:50?), then a long cool down with some strides.

How's this for dispelling the myth of the taper. After racing hard yesterday I went out and ran a 5k tonite...coming off 6 hours of sleep last night and 3 hours the night before, plus close to a 12 pack last night. Knocked out a 24:37 and a 7:57 min/mi pace, a new pr.For guys like gru who put their body through a tremendous pounding and large volume, I can see the need for a taper for a longer event. In your case I'd be focusing on the following objectives...

1. Being well hydrated.

2. Being well fueled.

3. Being mentally prepared.

4. Being well rested.

5. Not carrying in any major soreness.

6. Getting in a good warm up.

I think a three day taper would be sufficient with Friday being a off day. I'd try to get in a good tempo workout and one interval workout between Monday and Wednesday.

 

[pigskinliquors]

How's this for dispelling the myth of the taper. After racing hard yesterday I went out and ran a 5k tonite...coming off 6 hours of sleep last night and 3 hours the night before, plus close to a 12 pack last night. Knocked out a 24:37 and a 7:57 min/mi pace, a new pr.For guys like gru who put their body through a tremendous pounding and large volume, I can see the need for a taper for a longer event. In your case I'd be focusing on the following objectives...1. Being well hydrated.2. Being well fueled.3. Being mentally prepared.4. Being well rested.5. Not carrying in any major soreness.6. Getting in a good warm up.I think a three day taper would be sufficient with Friday being a off day. I'd try to get in a good tempo workout and one interval workout between Monday and Wednesday.

Great run BnB! I like your list! The night before the race we have a damn good party that we'll be going to = 1, 2, and 4 might be problematic. I'll have plenty of carbs, and will also be mentally prepared, as I will drive the route prior to racing this year. Warm-up is also a necessity for that short of a race. They have great trails that I'll run out in, to also avoid having to stand in line at the porta-Johns. I really want to knock this one out. Just wish I had a couple more weeks to train, as I'm just starting to get a bit of speed.

 

[pigskinliquors]

Man it's quiet in here!

I had a nice six mile run this morning in gorgeous 52 degree weather!

Mile 1 = 7:54

Mile 2 = 7:47

Mile 3 = 7:43

Mile 4 = 7:39

Mile 5 = 7:34

Mile 6 = 7:20

Felt like crap when I woke up (little sleep), but the run rejuvenated me, and the legs still feel great!

 

[wraith5]

Man it's quiet in here! I had a nice six mile run this morning in gorgeous 52 degree weather! Mile 1 = 7:54Mile 2 = 7:47Mile 3 = 7:43Mile 4 = 7:39Mile 5 = 7:34Mile 6 = 7:20Felt like crap when I woke up (little sleep), but the run rejuvenated me, and the legs still feel great!

and :goodrun: !! It was in the 30's but sunny here this morning (it's close to 60 now... go figure) for my weekly speedwork. For some reason today really kicked my butt: 1 mile warm-up1 mile @ 7:05 (7:11 target) 400 rest interval (walk 100, jog 300)2 miles @ 7:33 (7:44 target) 800 RI (walk 200, jog 600) 2x 800 @ 6:56, 6:53 (6:56 target) w/400 RI 1 mile cooldown 7.12 total miles. Each of the 4 intervals were very challenging. My HR max'd out in the mid 180's for all of them and I really had to push to hit the times I did. For some reason, FIRST doesn't specify an actual pace goal for the 2 mile distance - the 7:44 is my "short tempo" target, which I decided to use but suspect is a little slower than ideal (which is why I pushed faster).

 

[pigskinliquors]

Man it's quiet in here!

I had a nice six mile run this morning in gorgeous 52 degree weather!

Mile 1 = 7:54

Mile 2 = 7:47

Mile 3 = 7:43

Mile 4 = 7:39

Mile 5 = 7:34

Mile 6 = 7:20

Felt like crap when I woke up (little sleep), but the run rejuvenated me, and the legs still feel great!

and :goodrun: !! It was in the 30's but sunny here this morning (it's close to 60 now... go figure) for my weekly speedwork. For some reason today really kicked my butt:

1 mile warm-up

1 mile @ 7:05 (7:11 target)

400 rest interval (walk 100, jog 300)

2 miles @ 7:33 (7:44 target)

800 RI (walk 200, jog 600)

2x 800 @ 6:56, 6:53 (6:56 target) w/400 RI

1 mile cooldown

7.12 total miles. Each of the 4 intervals were very challenging. My HR max'd out in the mid 180's for all of them and I really had to push to hit the times I did.

For some reason, FIRST doesn't specify an actual pace goal for the 2 mile distance - the 7:44 is my "short tempo" target, which I decided to use but suspect is a little slower than ideal (which is why I pushed faster).

:goodrun: to you as well Wraith! For some reason, Interval workouts are always a crap shoot; some great, some horrible, some in between. One of my former girlfriends = "the one that I let get away" , will be coming to the states (currently lives in Istanbul) to run the LongHorn 70.3 this October (Austin), and told me (didn't ask) that I'd be running it with her. For fear of the consequences, and my desire to see her in tri-wear, I told her "I'd be in." She unfortunately thought it meant I would be racing it with her, so I guess I have another Half IM to train for. Hopefully the second time is a charm!

 

[IvanKaramazov]

Three laps around campus = 12 easy miles today.

 

[IvanKaramazov]

After my run, we went out to a nursery and bought 25 trees and bushes for the back yard. Yes, that is what the rest of my day consisted of. I dug 21 holes in my back yard for those same trees and bushes.

I thought the Saturday when the sump pump in my septic system went out was the worst weekend ever. Well, that still probably wins, but this sounds like a close second. Good job on the subsequent 20 miler.

 

[wraith5]

One of my former girlfriends = "the one that I let get away" , will be coming to the states (currently lives in Istanbul) to run the LongHorn 70.3 this October (Austin), and told me (didn't ask) that I'd be running it with her. For fear of the consequences, and my desire to see her in tri-wear, I told her "I'd be in." She unfortunately thought it meant I would be racing it with her, so I guess I have another Half IM to train for. Hopefully the second time is a charm!

 

[2Young2BBald]

Would a bike/run brick of about 15 miles rode/6 miles run be about the same as a 10 to 11 mile run in terms of its impact on the body? The weather is messing with the training plan in my head. I have a 1/2 marathon a week from Saturday and already did an 11-miler last Friday. Everything I am doing (race or otherwise) is really just preparation for an attempt at a HIM in July, so I am trying to view the 4/10 1/2 marathon as a training run. BUT, I also initially thought getting in another long run this Saturday would be the best idea, until I saw the forecast. I don't think I can pass up getting the tri bike off the trainer and on the road (I've only ridden the road bike outside so far this year) this weekend. There is a GREAT park with a 6 mile loop around the lake and a 1+ mile extension that can be taken on the bike. I figured I could do 2 loops with the extension on the bike and then loop the lake on foot. Thoughts on good, bad or stupid idea to do the brick vs. just the run?

 

[Sand]

After my run, we went out to a nursery and bought 25 trees and bushes for the back yard. Yes, that is what the rest of my day consisted of. I dug 21 holes in my back yard for those same trees and bushes.

I thought the Saturday when the sump pump in my septic system went out was the worst weekend ever. Well, that still probably wins, but this sounds like a close second.

I've done that twice in the last year. Lovely work.

 

[Sand]

Man it's quiet in here! I had a nice six mile run this morning in gorgeous 52 degree weather! Mile 1 = 7:54Mile 2 = 7:47Mile 3 = 7:43Mile 4 = 7:39Mile 5 = 7:34Mile 6 = 7:20Felt like crap when I woke up (little sleep), but the run rejuvenated me, and the legs still feel great!

and :goodrun: !! It was in the 30's but sunny here this morning (it's close to 60 now... go figure) for my weekly speedwork. For some reason today really kicked my butt: 1 mile warm-up1 mile @ 7:05 (7:11 target) 400 rest interval (walk 100, jog 300)2 miles @ 7:33 (7:44 target) 800 RI (walk 200, jog 600) 2x 800 @ 6:56, 6:53 (6:56 target) w/400 RI 1 mile cooldown 7.12 total miles. Each of the 4 intervals were very challenging. My HR max'd out in the mid 180's for all of them and I really had to push to hit the times I did. For some reason, FIRST doesn't specify an actual pace goal for the 2 mile distance - the 7:44 is my "short tempo" target, which I decided to use but suspect is a little slower than ideal (which is why I pushed faster).

Crap you guys are putting out the miles. All I did yesterday was 3500yds in the pool and a 45 min bike interval session. I feel like such a slacker.

 

[The_Man]

Crap you guys are putting out the miles. All I did yesterday was 3500yds in the pool and a 45 min bike interval session. I feel like such a slacker.

I have apparently declared victory and retired since running my HM. In the 10 days since, I've run twice for a total of 7 miles. I better find something to start training for soon.The good news is, my wife said she is totally committed to giving me whatever support I need if I decide I really want to run a marathon. The bad news is, I pretty much don't have an excuse not to do it now.

 

[tri-man 47]

One of my former girlfriends = "the one that I let get away" , will be coming to the states (currently lives in Istanbul) to run the LongHorn 70.3 this October (Austin), and told me (didn't ask) that I'd be running it with her. For fear of the consequences, and my desire to see her in tri-wear, I told her "I'd be in." She unfortunately thought it meant I would be racing it with her, so I guess I have another Half IM to train for. Hopefully the second time is a charm!

You talkin' about her or the half-IM? You're freaking me out a little, gb.The_Man - Start training.

---

Hard morning swim for me. One hour total, with 4 x 500 yds @ 9:30/set 57/lap) and :45 rests. While I really felt this workout, it hasn't dragged me down over the course of the day, which is unusual ..and good. Is it the Iron Gym work that's powering me to sub-1:00 laps? Dunno.

Fixed (another) flat yesterday, and have the bike back in the garage ...looking forward to the warm-up (70+) later this week and resumption of outdoor training.

 

[BassNBrew]

Would a bike/run brick of about 15 miles rode/6 miles run be about the same as a 10 to 11 mile run in terms of its impact on the body? The weather is messing with the training plan in my head. I have a 1/2 marathon a week from Saturday and already did an 11-miler last Friday. Everything I am doing (race or otherwise) is really just preparation for an attempt at a HIM in July, so I am trying to view the 4/10 1/2 marathon as a training run. BUT, I also initially thought getting in another long run this Saturday would be the best idea, until I saw the forecast. I don't think I can pass up getting the tri bike off the trainer and on the road (I've only ridden the road bike outside so far this year) this weekend. There is a GREAT park with a 6 mile loop around the lake and a 1+ mile extension that can be taken on the bike. I figured I could do 2 loops with the extension on the bike and then loop the lake on foot. Thoughts on good, bad or stupid idea to do the brick vs. just the run?

No, I think it would be light if equaling the work of 10-11 is your goal.What are you trying to accomplish here? I don't see the benefit of doing a brick a week out from a HM. Not sure what the goal of your ride is, but I'd split it off. Run early and then ride later. Even if you go easy on the tri bike later, you'll get the benefit of getting used to handling it and being able to enjoy the nice day. A ride earlier will likely mess up your pacing during the run and change your stride for a bit. There's also an outside chance if you go hard on the bike of tweaking a leg muscle early in the run prior to an event, especially if you haven't been doing bricks.Also the ratio is strange. If you're doing HIM prep you want that bike to be longer. If you're working on getting the legs accostumed to bike/run, a run of that length isn't necessary. I sort of see this as a workout of good intentions caught in no man's land distance wise which doesn't provide much benefit to your longer or shorter term goals while incurring a small level of risking you're week of preparation by tweaking something.Than again I didn't stay in a Holiday Inn last night.

 

[2Young2BBald]

Would a bike/run brick of about 15 miles rode/6 miles run be about the same as a 10 to 11 mile run in terms of its impact on the body? The weather is messing with the training plan in my head. I have a 1/2 marathon a week from Saturday and already did an 11-miler last Friday. Everything I am doing (race or otherwise) is really just preparation for an attempt at a HIM in July, so I am trying to view the 4/10 1/2 marathon as a training run. BUT, I also initially thought getting in another long run this Saturday would be the best idea, until I saw the forecast. I don't think I can pass up getting the tri bike off the trainer and on the road (I've only ridden the road bike outside so far this year) this weekend. There is a GREAT park with a 6 mile loop around the lake and a 1+ mile extension that can be taken on the bike. I figured I could do 2 loops with the extension on the bike and then loop the lake on foot. Thoughts on good, bad or stupid idea to do the brick vs. just the run?

No, I think it would be light if equaling the work of 10-11 is your goal.What are you trying to accomplish here? I don't see the benefit of doing a brick a week out from a HM. Not sure what the goal of your ride is, but I'd split it off. Run early and then ride later. Even if you go easy on the tri bike later, you'll get the benefit of getting used to handling it and being able to enjoy the nice day. A ride earlier will likely mess up your pacing during the run and change your stride for a bit. There's also an outside chance if you go hard on the bike of tweaking a leg muscle early in the run prior to an event, especially if you haven't been doing bricks.

Also the ratio is strange. If you're doing HIM prep you want that bike to be longer. If you're working on getting the legs accostumed to bike/run, a run of that length isn't necessary. I sort of see this as a workout of good intentions caught in no man's land distance wise which doesn't provide much benefit to your longer or shorter term goals while incurring a small level of risking you're week of preparation by tweaking something.

Than again I didn't stay in a Holiday Inn last night.

This is a REAL good post and give me a lot to think about. I think what I am battling is the fact that I have committed (mentally, physically, all in) to doing a HIM, but not giving up other races I want to do. I am currently way ahead of schedule for the run, a bit ahead for the swim and about where I need to be on the bike according to plan. With a ride tomorrow, I'll end the month with 11 runs, 7 swims, 7 rides & 6 strength/core workouts. But, I still fear the bike leg for the HIM. For the 1/2 marathon on 4/10, I have no real chance of PRing it and, really don't think I should try as any attempt is going to cost me training days on the back end, AND I get my pool back on 4/12. I haven't had the stones to take the tri bike in the local roads as there is so much post winter crap to avoid. So, I was being a bit selfish with my plan. I want to get my bike on the road, but know I need to run. The park is a loop and I was trying to plan around its geography and the time of the brick would be around what I'd do the 1/2 marathon in. As an aside, I vowed that what ever I pursue this year and for here on out has to be fun. Training for the marathon I did last year made me miserable and as I was doing it for all the wrong reasons and I am trying not to repeat this again.

 

[gruecd]

Hey, everybody. Spent the better part of the night installing a new dishwasher (with help), so I didn't get out for my run until after 9 PM. Did 8 miles total, including 3.1 up, 5 x 600M at 5:59 avg page w/90-sec jogs, and 2.3 down.

Cooling off right now before I get in the shower, and then I'll it'll take me another hour to fall asleep. Tomorrow is supposed to be an off day, but it's supposed to be 75 degrees and sunny, so I'll probably end up heading out anyway for a couple of easy miles. Either way, should end the month with almost 645 miles year-to-date, which is +140% YOY, and +50% over 2008 when I last ran Boston.

Easy 4 recovery on Thursday, and I'll probably do my "long" 16 on Friday since I'm off work anyway. Taper madness!

wraith - Good job on the speedwork this morning! How are the hamstrings feeling?

BNB - Belated congrats on the 4th-place AG finish on Sunday.

liquors - Nice run this morning! And regarding the taper, for a shorter race like that, I probably wouldn't taper at all. I'd just front-load the week so that all the tough workouts come earlier rather than later.

Ivan - Nice work on the 12-miler!

2Young - I'd like to help with your bike/run dilemna, but I'm strictly a runner dude. Sorry.

The_Man - Pick a marathon and sign up already. Then tell us about it. That's all the motivation you'll need. HTFU.

Sand and tri-man - I know nothing about swimming, but those sound like solid workouts, so congrats!

Sleep tight, friends!

 

[BassNBrew]

Would a bike/run brick of about 15 miles rode/6 miles run be about the same as a 10 to 11 mile run in terms of its impact on the body? The weather is messing with the training plan in my head. I have a 1/2 marathon a week from Saturday and already did an 11-miler last Friday. Everything I am doing (race or otherwise) is really just preparation for an attempt at a HIM in July, so I am trying to view the 4/10 1/2 marathon as a training run. BUT, I also initially thought getting in another long run this Saturday would be the best idea, until I saw the forecast. I don't think I can pass up getting the tri bike off the trainer and on the road (I've only ridden the road bike outside so far this year) this weekend. There is a GREAT park with a 6 mile loop around the lake and a 1+ mile extension that can be taken on the bike. I figured I could do 2 loops with the extension on the bike and then loop the lake on foot. Thoughts on good, bad or stupid idea to do the brick vs. just the run?

No, I think it would be light if equaling the work of 10-11 is your goal.What are you trying to accomplish here? I don't see the benefit of doing a brick a week out from a HM. Not sure what the goal of your ride is, but I'd split it off. Run early and then ride later. Even if you go easy on the tri bike later, you'll get the benefit of getting used to handling it and being able to enjoy the nice day. A ride earlier will likely mess up your pacing during the run and change your stride for a bit. There's also an outside chance if you go hard on the bike of tweaking a leg muscle early in the run prior to an event, especially if you haven't been doing bricks.

Also the ratio is strange. If you're doing HIM prep you want that bike to be longer. If you're working on getting the legs accostumed to bike/run, a run of that length isn't necessary. I sort of see this as a workout of good intentions caught in no man's land distance wise which doesn't provide much benefit to your longer or shorter term goals while incurring a small level of risking you're week of preparation by tweaking something.

Than again I didn't stay in a Holiday Inn last night.

This is a REAL good post and give me a lot to think about. I think what I am battling is the fact that I have committed (mentally, physically, all in) to doing a HIM, but not giving up other races I want to do. I am currently way ahead of schedule for the run, a bit ahead for the swim and about where I need to be on the bike according to plan. With a ride tomorrow, I'll end the month with 11 runs, 7 swims, 7 rides & 6 strength/core workouts. But, I still fear the bike leg for the HIM. For the 1/2 marathon on 4/10, I have no real chance of PRing it and, really don't think I should try as any attempt is going to cost me training days on the back end, AND I get my pool back on 4/12. I haven't had the stones to take the tri bike in the local roads as there is so much post winter crap to avoid. So, I was being a bit selfish with my plan. I want to get my bike on the road, but know I need to run. The park is a loop and I was trying to plan around its geography and the time of the brick would be around what I'd do the 1/2 marathon in. As an aside, I vowed that what ever I pursue this year and for here on out has to be fun. Training for the marathon I did last year made me miserable and as I was doing it for all the wrong reasons and I am trying not to repeat this again.

What do you mean by concerned about the bike? You're in too good of shape to be concerned about the bike from a finishing the event with a decent time standpoint. Biking is basically what running would be like if running included an easy chair and a full service bar and grill. Now if you're talking about winning your age group, then biking could be a small concern.This should make you feel better about the bike.

My time this weekend for 12.5 miles was 34:07 (which included a near stop so let's say 34 min), I power tested last week at 290 watts.

My teammate's time was 33:01 and he power tested at 320 watts last week.

Basically he's 10% stronger on the bike in watts, but is only 3% faster on the road. At HIM distance his 10% strength only nets him 5 mins. He's also 20 pounds (11%) lighter and has a smaller surface area which exaggerates the gap between us. If we were the same weight / surface area the 3% speed difference would be even less. For reference, he beats me by 30% on the run

The guys that did manage to best me by 8% time wise were probably 25-30% lighter and smaller while producing 20% more wattage. These are best in state triathletes and easy Kona qualifiers. They take me by 60% in the run.

My point is that while the bike is longer (for most of us ), it's definately a sport of diminishing returns on the flats.

 

[pmbrown_22]

Nothing big for me last night. Did an easy 6 miler, but I was beat. Not much sleep Monday night so I was draggin, but got the miles in and got through it. Supposed to do 6 tonight as well, but may break it down into two 4 mile runs today. We will see how that goes though as the second one depends if my wife goes to the gym or not so we shall see on that one.

 

[tri-man 47]

2Young - while I agree with BnB that the ratio is somewhat light, I'd suggest taking most any opportunity you can to get out on the bike. You'll be spending up to 3 hours on the bike for the HIM ...after a 40'ish minute swim. Get your time in on the saddle.

---

6 miles running this morning, with 4 miles at 7:30/mi pace.

 

[Keggers]

GREAT UPDATES EVERYONE! Here's mine from last night.

1 mile warm-up

2 miles @ 7:14 pace

800 rest interval (8:34 pace)

2x 1 mile @ 6:59 pace with 2 x 400 RI

2x 800 @ 6:48 pace with a 400 RI

1 mile cool-down

Total of 8.25 miles. It was one of those days were I just didn't "feel" like doing anything. I made a comment to my girlfriend before I ran that I was unmotivated and really considered postponing the workout. I also commented that sometimes the workouts you don't want to do are the ones you just kill. Well, I killed it! Felt good throughout and am glad I didn't postpone it.

 

[2Young2BBald]

2Young - while I agree with BnB that the ratio is somewhat light, I'd suggest taking most any opportunity you can to get out on the bike. You'll be spending up to 3 hours on the bike for the HIM ...after a 40'ish minute swim. Get your time in on the saddle.

Makes sense (both you & BNB). If I do 4 laps, that'll put me at 30 miles or so. I'll pack the running shoes and do three miles or so to wind down a bit from the ride.BNB, in regard to your question about what concerns me on the bike, its a mix of needed speed and the prospective time I'll spend in the saddle for the HIM. When I did the Oly last year, my average speed was 18 MPH on a hilly course, but I still had enough in the tank to run a 50-minute 10K. I felt like I could not have rode any faster, but it is quite obvious I could have. Depending on wind, water conditions, etc for the HIM, I'd still like to conserve a bit of energy for the run, but don't want to take it too easy on the bike and be out there for eons. Getting the Garmin was the 1st step in addressing this. Between the HRM and the cadence monitor, I should have some "data" to work from vs. just guessing on effort. I am not at a level yet where I think a power meter would help.

 

[2Young2BBald]

Hey Tri-Man, did you catch the note that the trail 1/2 & full is sold out?! 1,200 runners on Potto is going to be packed. Last year it was about 5 to 1 1/2 to full. Like a dumb ###, the other member of our dirt team who is supposed to be running it forgot to sign up and is now scrambling for a spot

BTW, shoot me a FB message or an email if you need a place to stay the Saturday night before. I am not sure what your plans are for race day. I am about an hour+ from the race. Also, I may try and packet pick up the Friday before, let me know if you'd like me to pick up yours as well.

 

[pigskinliquors]

Keggers: Great Workout!!!!!

Ivan: 12 miles = for you now

Gruecd: FWIW: I LOVE night runs. Maybe bc the humidity is usually down here at night, but always enjoy them.

The_Man: We're waiting

2Young - while I agree with BnB that the ratio is somewhat light, I'd suggest taking most any opportunity you can to get out on the bike. You'll be spending up to 3 hours on the bike for the HIM ...after a 40'ish minute swim. Get your time in on the saddle.

Makes sense (both you & BNB). If I do 4 laps, that'll put me at 30 miles or so. I'll pack the running shoes and do three miles or so to wind down a bit from the ride.BNB, in regard to your question about what concerns me on the bike, its a mix of needed speed and the prospective time I'll spend in the saddle for the HIM. When I did the Oly last year, my average speed was 18 MPH on a hilly course, but I still had enough in the tank to run a 50-minute 10K. I felt like I could not have rode any faster, but it is quite obvious I could have. Depending on wind, water conditions, etc for the HIM, I'd still like to conserve a bit of energy for the run, but don't want to take it too easy on the bike and be out there for eons. Getting the Garmin was the 1st step in addressing this. Between the HRM and the cadence monitor, I should have some "data" to work from vs. just guessing on effort. I am not at a level yet where I think a power meter would help.

2Young: I agree with both BnB and TriStudTM in principle, but unfortunately do not necessarily do as they say. I for some reason usually under train on the bike, even though I find the most joy out of it. Your initially proposed workout sounded fun, which to me, is enough of a reason to do it. I agree that it won't simulate an 11 mile run, and that it won't have the same effect as a typical brick. Yet, you'd be getting some miles in on the bike, and be able to run with tired legs (= double benefit + fun; but not your most efficient use of training time). From my experience, I get great biking gains from running, and little to no running gains from biking. To benefit your HIM the most I'd go out and do a quality 11 mile run, and later go out for a spin on your tri-bike to loosen up legs (great recovery) by working on high cadence (95+). I'd then do a long ride (40+) the following day = better for your legs after a long run. By working on your running endurance/speed; you won't need to be as rested on the bike; though you will be getting running gains with each run.

My .02

_________________________________________

My update

Our 4 year old had major breakfast issues, which cost me 20 minutes (= 7 miles) of my bike ride this morning. I ended up just getting 13 miles (had planned on 20) in. The wind was pretty strong (15-20 miles), and my legs were good and sore after a great lunge workout last night (my goal was to bike on tired legs = mission accomplished!). I was pretty happy to average 20.2 MPH for the shorter ride, even though I'd planned on doing a faster (goal was 21.0 prior to feeling the wind), longer ride.

FWIW: I just got another benefit from this thread. I went back to this thread from a year ago to chart my current training for this duo in comparison to last year's training. I'm amazingly training VERY differently this year. Last year I had multiple long rides (30+), and long runs (8+) in the month prior to the race, with just one or two speed workouts per week. I don't have ANY rides yet over 25, and my longest run has been 7 miles, though I have been working more on speed (intervals) and strength (lunges) this year. Time will tell which was better, but I do know that last year I my legs were pretty beat up at this time, and I had gotten sick as well (= from over training?).

 

[wraith5]

GREAT UPDATES EVERYONE! Here's mine from last night.

1 mile warm-up

2 miles @ 7:14 pace

800 rest interval (8:34 pace)

2x 1 mile @ 6:59 pace with 2 x 400 RI

2x 800 @ 6:48 pace with a 400 RI

1 mile cool-down

Total of 8.25 miles. It was one of those days were I just didn't "feel" like doing anything. I made a comment to my girlfriend before I ran that I was unmotivated and really considered postponing the workout. I also commented that sometimes the workouts you don't want to do are the ones you just kill. Well, I killed it! Felt good throughout and am glad I didn't postpone it.

Wow - very similar to my workout yesterday, but 1 extra mile repeat. And of course faster! How did you feel at the end of the 2nd mile repeat and/or the 800s?

wraith - Good job on the speedwork this morning! How are the hamstrings feeling?

Thanx! I rode the bike for about 45 minutes at lunchtime, and my hammy's were not happy with me at all. It was windy and I really struggled a couple of times (overall cadence ave was 74, 17.5mph )

 

[The_Man]

The_Man: We're waiting

Stay tuned until April 7 - that's the day Marine Corps Marathon registration opens (and will probably close, I've been hearing).But I've been shamed enough reading about how fast and determined you guys are. So I just signed up for the Baltimore 10 miler on June 19. That gives me just under 12 weeks to get ready for that, 10 days to recover, and then 18 weeks until the MCM - you know, if I were going to do that. Will be back at it tomorrow, planning to follow the Hal Higdon HM training plan instead of the 15K plan, just because I don't want to do all that speed work. But here's a question -- Week 1 of the HM plan has my long runs back down to 5 and 6 miles for the first couple of weeks. And the pace runs now feel a little short. Is there any reason I shouldn't start off with the schedule for week 5 or 6, if that's comfortable for me at this point?

 

[2Young2BBald]

The_Man: We're waiting

Stay tuned until April 7 - that's the day Marine Corps Marathon registration opens (and will probably close, I've been hearing).But I've been shamed enough reading about how fast and determined you guys are. So I just signed up for the Baltimore 10 miler on June 19. That gives me just under 12 weeks to get ready for that, 10 days to recover, and then 18 weeks until the MCM - you know, if I were going to do that.

Will be back at it tomorrow, planning to follow the Hal Higdon HM training plan instead of the 15K plan, just because I don't want to do all that speed work. But here's a question -- Week 1 of the HM plan has my long runs back down to 5 and 6 miles for the first couple of weeks. And the pace runs now feel a little short. Is there any reason I shouldn't start off with the schedule for week 5 or 6, if that's comfortable for me at this point?

This appears to be what used to be called the Runner's World Smart Coach. I haven't used it in a while, but as I recall, you could plug in your most recent race result, date & distance and create a plan off of the result (including a 10 miler). I'd plug in your 1/2 and see what it spits out in comparison to HH's plan. Here is a 10-miler specific article from Runner's World. I would modify the plan or move up to week whatever to fit where you are at.

 

[Sand]

Got a good swim in today. In preparation for my 3.3 miler, I did a 2500yd TT today. My splits were 7:20, 7:25, 7:31, 7:32, 7:35 for each 500. Right under 1:30/100 for the set. Not bad at all.

Now I just need to up the distance as May approaches.

 

[BassNBrew]

Got a good swim in today. In preparation for my 3.3 miler, I did a 2500yd TT today. My splits were 7:20, 7:25, 7:31, 7:32, 7:35 for each 500. Right under 1:30/100 for the set. Not bad at all.Now I just need to up the distance as May approaches.

Two questions Sand...1. Why aren't you doing the return swim back?2. Don't pretty big fish usually hang out around the bridge pilings looking for snacks?

 

[tri-man 47]

Got a good swim in today. In preparation for my 3.3 miler, I did a 2500yd TT today. My splits were 7:20, 7:25, 7:31, 7:32, 7:35 for each 500. Right under 1:30/100 for the set. Not bad at all.Now I just need to up the distance as May approaches.

Two questions Sand...1. Why aren't you doing the return swim back?2. Don't pretty big fish usually hang out around the bridge pilings looking for snacks?

He doesn't have to outswim the fish ...just the guy next to him. And the way Sand flies through the water, that won't be a problem!Keggers - you're right ...you DID kill it. You are going to totally blow away your times from last year!2Young - interesting about the sell-out. I'm planning to start a bit fast (do we call that a Sand-storm?), which will force others to pass me. My sense is that Potto has a semi-decent trail, but what do I know? I'll be driving up on the 24th (with a casino break on the way), so yeah, we'll have to work out the logistics. Biking on the streets in the a.m.!

 

[pmbrown_22]

Quick update for me. Yesterday I did a quick 4 miler at lunch and then after work I did a 6 mile bike ride around the neighborhood. I had not been out riding for sometime. Yes, I still have my crappy bike so quit laughing guys and it was a workout in itself to get up and down some of the hills. I think my gears are not matched up with what my shifter says and it keeps slipping. I think I may just have to save up and get a good one in the near future.

As for this morning, I went out and did a 2 mile warm up and then 7 hill repeats on my new friend the 1/4 mile hill. We have a great relationship going right now. I keep coming out to run up and he keeps kicking my #### around the street. My legs are jelly now, but I feel great about the workout. I also did a 1 mile cool down for a total of 7 miles today.

 

[IvanKaramazov]

But here's a question -- Week 1 of the HM plan has my long runs back down to 5 and 6 miles for the first couple of weeks. And the pace runs now feel a little short. Is there any reason I shouldn't start off with the schedule for week 5 or 6, if that's comfortable for me at this point?

That's what I would do. I can't think of any good reason to drop back from your "normal" mileage just because a training guide told you to. If Week 5 is what you're doing on a regular basis now, just start with that.

 

[pigskinliquors]

This appears to be what used to be called the Runner's World Smart Coach. I haven't used it in a while, but as I recall, you could plug in your most recent race result, date & distance and create a plan off of the result (including a 10 miler). I'd plug in your 1/2 and see what it spits out in comparison to HH's plan. Here is a 10-miler specific article from Runner's World. I would modify the plan or move up to week whatever to fit where you are at.

Smart Coach still exists, but you have to create a Runner's World Account to get to it now. Here's the link. I agree with the others that there is no reason to back-up on your long runs = start where you are at now and build forward. Sand: GREAT workout

PM: Please note that I've talked with the hill, and it is now starting to fear you as well

The_Man: Hoorah!!!!

_________________________

My Update:

I had a pretty good interval workout this morning which started at 4:50 am I wanted to be back before breakfast with the kids started, to avoid the possibility of another melt-down cutting into my running time. I contemplated doing either 7 half mile intervals, or four mile intervals; and decided to do the 1 milers (with half mile jogs) because I haven't done them in awhile. It was extremely windy again, and a couple times the wind literally moved me during the run. The workout ended up being:

Half mile warm-up: 8:51

1 mile: @ 6:52 (little faster than anticipated, but it was downwind and too dark to see the Garmin to know better)

half mile: jog (all (9:00'ish)

1 mile: @ 6:57

half mile: jog

1 mile: @ 7:01 (brutal mile = right into the gusting wind)

half mile: jog

1 mile: @ 6:53 (mostly into the wind, HR got up to 184)

half mile: jog

half mile cool down: @ 8:02

I was hoping to go sub 7:00 for all, but am pleased with the run as a whole. My HR got a bit higher than I'd have liked it to, but the weather was also warmer than I've been training in which likely impacted it. Tomorrow will be a much needed rest day!

 

[Sand]

Got a good swim in today. In preparation for my 3.3 miler, I did a 2500yd TT today. My splits were 7:20, 7:25, 7:31, 7:32, 7:35 for each 500. Right under 1:30/100 for the set. Not bad at all.Now I just need to up the distance as May approaches.

Two questions Sand...1. Why aren't you doing the return swim back?2. Don't pretty big fish usually hang out around the bridge pilings looking for snacks?

1. The 10k is too expensive. And all the hot women are doing the 5k.2. Just sheephead. They just nibble fingers off. On a good note my racing suit is now on its way. I have been swimming in parachute pants (i.e. board shorts) - I don't care about what I wear for practice. I expect the tight skin will be somewhat (5%?) faster than what I am currently in.

 

[Sand]

Got a good swim in today. In preparation for my 3.3 miler, I did a 2500yd TT today. My splits were 7:20, 7:25, 7:31, 7:32, 7:35 for each 500. Right under 1:30/100 for the set. Not bad at all.

Now I just need to up the distance as May approaches.

Two questions Sand...1. Why aren't you doing the return swim back?

2. Don't pretty big fish usually hang out around the bridge pilings looking for snacks?

He doesn't have to outswim the fish ...just the guy next to him. And the way Sand flies through the water, that won't be a problem!Keggers - you're right ...you DID kill it. You are going to totally blow away your times from last year!

2Young - interesting about the sell-out. I'm planning to start a bit fast (do we call that a Sand-storm?), which will force others to pass me. My sense is that Potto has a semi-decent trail, but what do I know? I'll be driving up on the 24th (with a casino break on the way), so yeah, we'll have to work out the logistics.

Biking on the streets in the a.m.!

I have now officially developed a reputation.

 

[wraith5]

Sand, I wish I was 1/2 the swimmer you are! Great job.

PMB - Good work on the hills. I should probably find a hill I can use around here, but I really don't want to...

PSL - Nice work on the repeats! Very consistent despite the wind, which is good to see.

I was supposed to do 5 miles at mid-tempo (7:59) today, but I've done that a couple of times the past month and really wanted to try to hit 6. Plus it's gorgeous outside! So 1/2 mile warm-up and I was off. By the end of 3 (7:56s) my HR had already hit 179, so I knew it wasn't going to be my best day. 2 miles later I hit my scheduled 5 at 5:57s, my HR was 183 and I was hurting. So I slowed down for a few hundred yards to get my HR under control and started pushing again. Ended up finishing the 6th mile in 7:52 for an overall 6 mile pace of 7:56.

Last night I finally sat down and mapped out my training plan from now until Chicago in October, using the FIRST half and full marathon plans as a guide. I'm sure I'll tweak here & there, but for the most part I'm happy with what I put together. The only thing I know I'll have to adjust is the month before the sprint tri at the end of June, building in some bricks, etc. But I need to check out some tri plans to do that.

 

[tri-man 47]

do we call that a Sand-storm?), which will force others to pass me.

I have now officially developed a reputation.

I was actually thinking that a whole triathlon could be described via the FBG's: "We had a large field, so I Sandstormed the start to get ahead of the pack. The bike course was hilly and windy, so I knew I needed to Basswatt it pretty hard. That took a lot out of me, so I hardened up and just Grue'd the run and finished strong. I Younged through both transitions, which knocked off some time. Despite the effort, I was still able to Liquorpic some race numbers for later viewing."

 

[pigskinliquors]

do we call that a Sand-storm?), which will force others to pass me.

I have now officially developed a reputation.

I was actually thinking that a whole triathlon could be described via the FBG's: "We had a large field, so I Sandstormed the start to get ahead of the pack. The bike course was hilly and windy, so I knew I needed to Basswatt it pretty hard. That took a lot out of me, so I hardened up and just Grue'd the run and finished strong. I Younged through both transitions, which knocked off some time. Despite the effort, I was still able to Liquorpic some race numbers for later viewing."

I'd add: "Even though it took a bit of extra time, I Tri-Manned some lunges in both Transitions, as a gesture finger to my fellow competitors." And, at the start, the swim caps made everyone look 2Young2BBald.edited to add: You Wraithed that mid-tempo workout, and awesome to hear that you have a plan on hand!

 

[Keggers]

GREAT UPDATES EVERYONE! Here's mine from last night.1 mile warm-up2 miles @ 7:14 pace800 rest interval (8:34 pace)2x 1 mile @ 6:59 pace with 2 x 400 RI2x 800 @ 6:48 pace with a 400 RI1 mile cool-downTotal of 8.25 miles. It was one of those days were I just didn't "feel" like doing anything. I made a comment to my girlfriend before I ran that I was unmotivated and really considered postponing the workout. I also commented that sometimes the workouts you don't want to do are the ones you just kill. Well, I killed it! Felt good throughout and am glad I didn't postpone it.

Wow - very similar to my workout yesterday, but 1 extra mile repeat. And of course faster! How did you feel at the end of the 2nd mile repeat and/or the 800s?

They are pretty similar....what plan are you following? I found an article that is supposed to be what Ryan Hall does for his training. It's somewhere on Runner's World. I followed it last year and like it so I'm doing it again this year. As for how I felt, the second mile repeat was tough...but after that the 800s seemed to fly by...so they weren't too bad.Tri-Man: That's my goal....blow away my times from last year! I have updated goals my goals and they are VERY aggressive. My current PRs are in my sig....but for those interested here are my goal times:1/2 = 1:38:15 (7:30/mile)10K = 44:30 (7:10/mile)8k = 34:47 (7:00/mile) last year I ran it in 42:00Gru: NC got lucky the other night with the no call at the end of the game...I hope they can pull out one more win!

 

[wraith5]

GREAT UPDATES EVERYONE! Here's mine from last night.

1 mile warm-up

2 miles @ 7:14 pace

800 rest interval (8:34 pace)

2x 1 mile @ 6:59 pace with 2 x 400 RI

2x 800 @ 6:48 pace with a 400 RI

1 mile cool-down

Total of 8.25 miles. It was one of those days were I just didn't "feel" like doing anything. I made a comment to my girlfriend before I ran that I was unmotivated and really considered postponing the workout. I also commented that sometimes the workouts you don't want to do are the ones you just kill. Well, I killed it! Felt good throughout and am glad I didn't postpone it.

Wow - very similar to my workout yesterday, but 1 extra mile repeat. And of course faster! How did you feel at the end of the 2nd mile repeat and/or the 800s?

They are pretty similar....what plan are you following? I found an article that is supposed to be what Ryan Hall does for his training. It's somewhere on Runner's World. I followed it last year and like it so I'm doing it again this year. As for how I felt, the second mile repeat was tough...but after that the 800s seemed to fly by...so they weren't too bad.

I checked out the Ryan Hall plan - overall it looks conceptually the same as the FIRST program that I follow - three primary runs (speedwork, tempo, and long run) with cross-training or easy runs 2-3 times a week. I've said it before and I'll say it again: I LOVE this program. Unless you are a running hammer like gruecd and want to run and run and run, this is a program worth looking into. I also find it ideal for me now that I've got a tri on my calendar. FIRST "first time" marathon program

FIRST marathon program

FIRST half marathon program

 

[gruecd]

My current PRs are in my sig....but for those interested here are my goal times:

1/2 = 1:38:15 (7:30/mile)

10K = 44:30 (7:10/mile)

8k = 34:47 (7:00/mile) last year I ran it in 42:00

Gru: NC got lucky the other night with the no call at the end of the game...I hope they can pull out one more win!

Kinda like the lucky charge call that Duke got against Baylor? Don't get me started. I love the aggressive goals, by the way. Go big or go home. Nice work lately.

I was actually thinking that a whole triathlon could be described via the FBG's:

"We had a large field, so I Sandstormed the start to get ahead of the pack. The bike course was hilly and windy, so I knew I needed to Basswatt it pretty hard. That took a lot out of me, so I hardened up and just Grue'd the run and finished strong. I Younged through both transitions, which knocked off some time. Despite the effort, I was still able to Liquorpic some race numbers for later viewing."

That's hilarious. wraith - Way to power through the run when you knew it wasn't your day.

liquors - SOLID work on those repeats! The only kind of turnover I can get that early is apple.

PMB - Nice job on the hills!

The_Man - I'm with Ivan. No reason to back off from your current levels. Just jump into the plan where it makes the most sense.

----------------

Didn't get to post last night (or run, for that matter) since I was out buying a new car! I'd been driving my old car since 2004, and I finally retired it last night with 184K on it. My old car was a 2003 Nissan Altima, and since I liked it so much and it served me so well, I went with another one, a brand new 2010 Altima 3.5 SR. I love it so far.

Working until about 3:00, then heading home for an easy 4-5 miles. It's pushing 80 degrees today, so I might do them McConaughey-style. Hopefully I don't blind any uncoming drivers with my whiteness! I'm off work tomorrow, so I'm probably gonna go ahead and get my 16-mile long run out of the way.

Enjoy the rest of the day, guys!

 

[BassNBrew]

My current PRs are in my sig....but for those interested here are my goal times:

1/2 = 1:38:15 (7:30/mile)

10K = 44:30 (7:10/mile)

8k = 34:47 (7:00/mile) last year I ran it in 42:00

Gru: NC got lucky the other night with the no call at the end of the game...I hope they can pull out one more win!

Kinda like the lucky charge call that Duke got against Baylor? Don't get me started. I love the aggressive goals, by the way. Go big or go home. Nice work lately.

I was actually thinking that a whole triathlon could be described via the FBG's:

"We had a large field, so I Sandstormed the start to get ahead of the pack. The bike course was hilly and windy, so I knew I needed to Basswatt it pretty hard. That took a lot out of me, so I hardened up and just Grue'd the run and finished strong. I Younged through both transitions, which knocked off some time. Despite the effort, I was still able to Liquorpic some race numbers for later viewing."

That's hilarious. wraith - Way to power through the run when you knew it wasn't your day.

liquors - SOLID work on those repeats! The only kind of turnover I can get that early is apple.

PMB - Nice job on the hills!

The_Man - I'm with Ivan. No reason to back off from your current levels. Just jump into the plan where it makes the most sense.

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Didn't get to post last night (or run, for that matter) since I was out buying a new car! I'd been driving my old car since 2004, and I finally retired it last night with 184K on it. My old car was a 2003 Nissan Altima, and since I liked it so much and it served me so well, I went with another one, a brand new 2010 Altima 3.5 SR. I love it so far.

Working until about 3:00, then heading home for an easy 4-5 miles. It's pushing 80 degrees today, so I might do them McConaughey-style. Hopefully I don't blind any uncoming drivers with my whiteness! I'm off work tomorrow, so I'm probably gonna go ahead and get my 16-mile long run out of the way.

Enjoy the rest of the day, guys!

I hope you have a better run than I did.10 miles 11'47 142 HR

mile 1 - 8'40 125 hr

mile 2 - 9'18 153 hr

mile 3 - 9'35 151 hr

mile 4 - 9'16 154 hr

mile 5 - 11'00 156 hr

mile 6 - 11'15 159 hr

Houston we have a problem....abort.

mile 7 - 12'20 144 hr

mile 8-10 run/walk 15 min/mi

I don't know eactly what the issue was. Legs were a bit tired, but I think the heat did me in. 86 degrees this afternoon. I don't think I've run north of 60 degrees this year. Definately any longer run has been under 50 degrees. I started getting the chills and my skin felt cold to the touch. Found a creek during mile 7 to drink and cool off. When I stopped i began sweating profusely. Actually started running again to cool down.

Well it was a planned 10 miler so I did get it in. Mainly because I ran 5 miles away from the house. I think I'll look for a route with some loops by the house until I get used to the heat.

 

[gruecd]

I hope you have a better run than I did.

Mine was pretty good. It's pushing 80 degrees here, too, but I knocked out a 5-miler and felt very easy cruising at 7:41 average pace. Knowing that I'll be going 16 in the morning, I purposely held back.