Ran a 10k in June (5 Viewers)

[FUBAR]

I got up early and did 6.62 miles. Saw the sunrise which was nice. I notice an improvement this week.mile 1 9:51mile 2 9:47mile 3 9:52mile 4 10:15mile 5 10:30mile 6 11:27 starting to lose it here/cool down.62 was a walk home.Quick question for the experts here. I do think I am a little and I mean a little better at pacing myself but I am still fluctuating in my mile by a good 40-50 seconds. My question is that when an experienced runner says they ran a mile in 8:30 how much does the pace vary in that mile? Are they truly running 8:30 give or take 3 seconds during that mile or is there more variation and it just avgs out to 8:30. In my above miles it is certainly an avg.Thanks

assuming a perfectly flat mile, an experienced runner will be pretty consistent but there is still fluctuation. Probably no more than +- 15 seconds/mile pace, but it's there. From my own experience, I used to lead a small formation every so often and had to work hard to keep a close pace. Never really got good at it, but I'd keep within 8:20-8:40 without watching my garmin constantly.

 

[The_Man]

Hey, I'll do a race report later but just wanted to check in with good news - a mostly flat course, mostly perfect weather (except that pesky headwind for the last 4-5 miles) and a 1:36:41 for my HM. Around a 7:22 pace.

Feeling pretty good now, too, so I'm hoping I can get in a recovery run tomorrow.

Sand-blasted the first mile, though - meant to run a 7:45 and and did a 7:06 instead.

Will update after a couple of beers.

 

[FUBAR]

you are THE MAN! good job

 

[2Young2BBald]

Hey, I'll do a race report later but just wanted to check in with good news - a mostly flat course, mostly perfect weather (except that pesky headwind for the last 4-5 miles) and a 1:36:41 for my HM. Around a 7:22 pace.Feeling pretty good now, too, so I'm hoping I can get in a recovery run tomorrow.Sand-blasted the first mile, though - meant to run a 7:45 and and did a 7:06 instead.Will update after a couple of beers.

for a beer enhanced report Congrats on an awesome 1/2!

 

[Darrinll40]

Hey, I'll do a race report later but just wanted to check in with good news - a mostly flat course, mostly perfect weather (except that pesky headwind for the last 4-5 miles) and a 1:36:41 for my HM. Around a 7:22 pace.Feeling pretty good now, too, so I'm hoping I can get in a recovery run tomorrow.Sand-blasted the first mile, though - meant to run a 7:45 and and did a 7:06 instead.Will update after a couple of beers.

Excellent HM. Those flat courses are excellent

 

[Sand]

Sand - Tri-man is right. I do recommend getting a good sports massage.

Thanks for the notes guys, but I should have said any advice but a massage Just the thought gives me the willies. I just don't do massages.

Congrats to The_Man for a great run.

 

[BassNBrew]

Hey, I'll do a race report later but just wanted to check in with good news - a mostly flat course, mostly perfect weather (except that pesky headwind for the last 4-5 miles) and a 1:36:41 for my HM. Around a 7:22 pace.Feeling pretty good now, too, so I'm hoping I can get in a recovery run tomorrow.Sand-blasted the first mile, though - meant to run a 7:45 and and did a 7:06 instead.Will update after a couple of beers.

You freaking crushed it. BQ qualifier coming up soon?

 

[tri-man 47]

you are THE MAN! good job

Way to go!!!

 

[BassNBrew]

http://wataugaredcross.com/red/images/marathon_topo.jpg

This marathon went down nearby my house today. i've ridden the climb numerous times and it's brutal. Would be scenic but would probably suck for a big guy. $75 entry seems reasonable.

 

[prosopis]

Hey, I'll do a race report later but just wanted to check in with good news - a mostly flat course, mostly perfect weather (except that pesky headwind for the last 4-5 miles) and a 1:36:41 for my HM. Around a 7:22 pace.Feeling pretty good now, too, so I'm hoping I can get in a recovery run tomorrow.Sand-blasted the first mile, though - meant to run a 7:45 and and did a 7:06 instead.Will update after a couple of beers.

Awesome looking forward to the update.

 

[Darrinll40]

Yea, right at first I thought that it said a 400 foot climb, then my eyes focused. The people running that are truly insane.

 

[prosopis]

Thanks for the paceing replies. I assume with time I will be more consistent and wont have to look at the garmin so much.

 

[Darrinll40]

I got up early and did 6.62 miles. Saw the sunrise which was nice. I notice an improvement this week.mile 1 9:51mile 2 9:47mile 3 9:52mile 4 10:15mile 5 10:30mile 6 11:27 starting to lose it here/cool down.62 was a walk home.Quick question for the experts here. I do think I am a little and I mean a little better at pacing myself but I am still fluctuating in my mile by a good 40-50 seconds. My question is that when an experienced runner says they ran a mile in 8:30 how much does the pace vary in that mile? Are they truly running 8:30 give or take 3 seconds during that mile or is there more variation and it just avgs out to 8:30. In my above miles it is certainly an avg.Thanks

Hills would certainly make a difference, but I think the more you run the more you are able to gauge the speed you are running. I know that once upon a time I was able to tick off 10 minute miles without thinking about it. You are getting faster at the start of runs, but have you tried starting them at 10r 10:30 and then speeding up for the last few miles? Also are you doing any speedwork or fartleks? I am just getting back to the point where I can do them without dying, and started incorporating some interval and tempo runs into one of my weeknight runs. ==========================================================================================================================================================This coming week I am going to do 3 miles on Tuesday afternoon at a slower than 10:30 pace (I hope). Wednesday will be a tempo run this week, 4 miles total. The first mile will be around 11 minutes, then I will try to hit better than 9 minute miles for the next 2 miles, with a slow 11 min/mile last mile. Thursday will be a recovery 3 miler. Saturday 8 at run/walk, with a recovery 3 on Sunday. Eventually the Wednesday tempo/interval run will extend to 5 miles. I had such a great week running, I have to say I am really enjoying being able to get out there. Thank you all for all the help and the inspiration you have given me over the past few months.

 

[Workhorse]

Finally over the hump so to speak on the PFitz 18/55 plan, finishing up the 55 mile week with a strong 20 miler this AM at 9:00 pace. Improved on my last 20 miler by about 5 minutes and I felt like I could have run at least a few miles more at the end. I feel like hot death right now though. Man, my legs are a mess. I'm going to take the kids to soccer this afternoon and rub a tennis ball all over my legs to break up the knots. And beer. Lots of beer.

 

[tri-man 47]

Did an 8 miler yesterday, then went to the track today, but got caught a bit short due to the pending start of a soccer game. I did get in two sets (was hoping for at least three) of an old Jim Ryan workout: 440, minute rest, 440, minute rest, 220, minute rest, 220. Five minute walk/jog between sets. Did the 440's at 90 seconds and the 220's at 42 seconds.

 

[gruecd]

I did get in two sets (was hoping for at least three) of an old Jim Ryan workout: 440, minute rest, 440, minute rest, 220, minute rest, 220. Five minute walk/jog between sets. Did the 440's at 90 seconds and the 220's at 42 seconds.

Still calling them "440s" and "220s" = old guyYeah, yeah, I know..... bring on the :finger:

 

[Sand]

I did get in two sets (was hoping for at least three) of an old Jim Ryan workout: 440, minute rest, 440, minute rest, 220, minute rest, 220. Five minute walk/jog between sets. Did the 440's at 90 seconds and the 220's at 42 seconds.

Still calling them "440s" and "220s" = old guyYeah, yeah, I know..... bring on the :finger:

There is nothing wrong with quoting things in God's units. We don't need no stinkin' metric units.

 

[IvanKaramazov]

Nice job, The_Man.

____________________

4 miles today, which is the shortest I've run in a long time. Compared to two weeks ago, I feel really good. Due to a busy schedule, I took an USDO last week, and even just that one extra day of rest really helped.

 

[2Young2BBald]

Race Report - Michigan Triathlon/Duathlon Championship

First off, congratulations to Dexter & his crew for their podium visit in the Oly Relay

As for me, :meh: due to a very poor bike leg and even worse T1

Swim: 64 degree water felt VERY cold this morning after such a hot summer. I went with a wetsuit and am glad I did, due to the warmth, but am starting to question if it makes me faster. My last 3 swims were wetsuit-free and all of them were faster than today. Did the 500 meters in 10:39.

T1: Stripped my wetsuit at the beach for the longish run up a hill to the transition area. Once at my spot, which I had trouble finding, I had to step over a rather large woman sitting in the middle of the racks putting on her shoes. For reasons I can't explain, I took the time to drape my wetsuit over the temp fence around the area. Struggled to get on both shoes, locked my bars with the mountain bike racked next to me and had to step over the biggun AGAIN and carry my bike over her because she was still there

Bike: My legs were dead, I mean nothing. Averaged a miserable 18.4 MPH (how in the hell can I average 20 over 56 miles in a HIM and crap out like this). Part of the problem was that, just past the turn around, I grabbed a big drink off the aerodrink while hitting a bump. The result was a massive vurp of HEED through my nose. It burned so bad it made my eyes water to the point I couldn't see. I also think I am still riding scared and have to get over this. It was an open course with way too much traffic for my liking. The kicker was that the battery died in my CPU, so I didn't know I was sucking so bad.

T2: 46 seconds, but it should have been faster too. One of my shoes hung up and I had to gimp, hop to fix it.

Run: Legs didn't improve and I think I was very slow on the out part of the out and back. At the turn, I caught the guy who swims next to me on Mon/Wed nights. This guy is a great swimmer and a horse on the bike. I decided then, that I had to create some space between us. Ended up doing the pretty hilly 5K 23:45. I was surprised I came in under 24:00.

Ended up 8th out of 23 in my AG, 37th out of 132 males. Won a jug of HEED (which hopefully won't be shooting through my nose) and enjoyed the day seeing tons of folks I've met over the past couple of years. Great weather too. I love this sport, even on the no so good race days!

I got an email about a chance to race next weekend and I be doing this one FOR SURE. My daughter's X-Country Team is competing in an "Old School" Invite next Saturday which includes 2 river crossing, hay bale jumps and hurdling down trees. They just added an "open" division at the end of the meet for $10 for anyone that wants to race. Had to promise to leave the 2XUs before my daughter would agree to let me race. I'll risk calf soreness to keep my daughter happy!

 

[IvanKaramazov]

Sorry about the so-so race 2Y, but at least you had a good time. You know this already, but you're probably not fully recovered from the HIM yet so obviously no reason to sweat this one.

 

[Ned]

Great run The_Man!!

Well, I'm a dufus. No race for me as I was off by a day. I swore the sign outside the building said this Sunday, but it was Saturday. Deer hunting trumps a random 5K for me, so I skipped it. I did at least connect with a doe yesterday morning (as well as my brother getting one too). So we're swimming in venison these days.

So today I ran my own 5K here at home. I figured I'd just let it all hang out and see what happened. I went out and got uncomfortable in the first mile and tried to match or better the pace from there on out. Before I knew it everything was over and I'm now wishing I ran the 5K to see what I would've really done in race conditions...

1 - 7:50

2 - 7:51

3 - 7:36 + 44 for the 0.1

24:01

That would've been a new PR for me (24:10).

 

[2Young2BBald]

Sorry about the so-so race 2Y, but at least you had a good time. You know this already, but you're probably not fully recovered from the HIM yet so obviously no reason to sweat this one.

Thanks. My legs are cooked and I knew it going in. I just can't stop racing. Like I have stated before, I didn't catch this bug until I was 40, so I don't want to miss a moment, if a race is anywhere close to home. Sitting here watching football, it occurred to me that they let me swim in parts of a lake that I otherwise would have been kicked out of the park for swimming in, put cops out there to stop traffic for me and had people with cowbells cheering for me on the run. Not a bad day.

 

[The_Man]

Sorry for the delay in a race report - I know it just ruined your weekend waiting to hear more details.

Just a perfect 55-degree morning, and a small race with just a couple hundred runners on a course that ran along a river and through farmland on Maryland's Eastern Shore.

My plan was to do the first 4 miles at 7:45 pace, then do 3 at 7:30, then another 3 at around 7:30, and then go 7:20 or faster for the last 3.1. I had a sense that I might be able to go around 7:00 for the last 3 if I stuck to those earlier paces, but I didn't want to set myself up for disappointment if that turned out not to be the case.

The gun goes off, and I find myself right near the front. About 6 people took off sprinting and I never saw them again, and then I was at the front of the rest of the field. Felt pretty good, cruised along, hit the 1-mile mark and saw that I had quickly gone spinning out of control, running my projected 7:45 first mile in 7:06. At that moment, I thought of someone here and coined a new phrase - Sand-blasting: the act of running the first mile of your race at a speed wildly above your intended pace.

So I made myself slow down. I've come to realize that distance running is about discipline - not just the discipline of going out and running even though you're tired, or it's 5 a.m. and your bed is so comfy, but also the discipline of not running too fast too soon. I tell myself all the time: what you do in the first mile can't guarantee you'll have a good run, but it can guarantee you'll have a bad one.

My main goal for the next few miles was to get my HR back under control. Times for those miles were: 7:43, 7:55, 7:48. As soon as I slowed down for the second mile, about 10 people streamed on by. I just focused on running with as minimal effort as possible. After 4 miles, I knew I was still about 30 seconds faster than I had planned. So instead of speeding up to 7:30 like I had planned, I shot for 7:40 for this mile - I knew that would be slow enough to have me feeling pretty good and complete my recovery from the over-exertion of Mile 1.

So I did Mile 5 in 7:37, then decided it was time to get back on schedule. Then Mile 6 in 7:25, and Mile 7 in 7:33. I was starting to feel good in Mile 6 and pressed the pace up a hill, which enabled me to catch about 4 of the people who had passed me in Mile 2. From this point on (actually from Mile 2 on, I think, nobody would catch me from behind).

Now I knew I was past the halfway point, and I was feeling really good. Late last week someone, maybe Workhorse, talked about how on the Pfitz plan he didn't start feeling good until about 5 miles in. I'm beginning to feel the same way. It's like my body has gotten conditioned to the point that once I get to 5 miles or so, it realizes "Oh, we're in long distance mode now, so it's time to start burning more fat and doing it as aerobically as possible" or something. So I decided to stop holding myself back - not pushing myself, but letting my legs go as fast as they felt like running. Suddenly, it felt like I was running at the same effort level, but covering the distance much faster.

Mile 8: 7:14

Mile 9: 7:25 (stopped to half-walk through a water stop)

Mile 10: 7:12

Shortly before the 10 mile mark, we had returned to the main road we started out on, and now the sun was shining higher in the sky and there was a faint but definite headwind (funny, I didn't notice it when it was behind me). At Mile 10, I looked at my watch and I was almost at exactly 1:15:00 (just 5 seconds ahead of that). So I knew if I could average 7:00 miles for the last 5k, I would break 1:37:00. I wanted to drop the hammer right away, but felt with the sun and wind that if I went for it now, I would be out of gas before the finish.

So I surged for a quarter-mile, doing what I call my "easy sprint" speed - it's basically the effort I would use to run quarter intervals, back when I ran quarter intervals (for a short and painful period late this spring). Then I eased off for a quarter, then surged for another quarter, then eased off for the rest of Mile 11. I finished it in 7:08 and passed about 4 or 5 more people. They were the last ones I would catch.

At Mile 11, it was time to go for it and I started running as fast as I still could. 6:51 for Mile 12. Mile 13, I felt like maybe I could crank it up just a little faster, but twice I tried to "get up on my toes" to really give my stride a little more power and both times my right calf sent an immediate signal that it would cramp instantly and completely if I tried that for more than one step. I didn't want to blow all my hard work with an incapcitating cramp in the final mile, so I backed off and focused on keeping my footfalls and stride exactly as they had been for the previous 12 non-cramping miles, and I was fine.

Got to the 13-mile mark at the entrance to the waterfront park and noted kind of hazily that my split was under 7 (turned out to be 6:56). Turned toward the finish and there were my wife and kids. I think they were surprised to see me quite so soon and my 7-year-old yelled out as I went past, "Dad, 13th place. Not bad!" I gave her a thumbs up and then picked up the clock at the finish line and knew I was under 1:37:00 - 1:36:41. Ended up 3rd in my AG. I'm psyched to have run 10 miles at 7:30 pace, and then run a 5K at 7:00 pace to finish it off. I averaged 7:08 for the final 6 miles, which is a lot faster than I thought I could have done.

Going to take a couple of days and think about my Marathon goal. I know all the calculators will tell me I can't get a BQ (3:20:59), but I'm still tempted. It's a matter of deciding whether I want to be reasonably sure of running a good marathon (like 3:30:00 or something) or take a chance of running a great marathon (for me) knowing that it might cause me to blow up and run a terrible marathon.

As always, thanks to you all for your support and insight and encouragement and inspiration. I absolutely wouldn't be accomplishing the things I am without the people here.

 

[BassNBrew]

Sorry about the so-so race 2Y, but at least you had a good time. You know this already, but you're probably not fully recovered from the HIM yet so obviously no reason to sweat this one.

Thanks. My legs are cooked and I knew it going in. I just can't stop racing. Like I have stated before, I didn't catch this bug until I was 40, so I don't want to miss a moment, if a race is anywhere close to home. Sitting here watching football, it occurred to me that they let me swim in parts of a lake that I otherwise would have been kicked out of the park for swimming in, put cops out there to stop traffic for me and had people with cowbells cheering for me on the run. Not a bad day.

You've had a long and productive season. Figure out when to pull the plug and start base building for next year. You're in line for big gains next year.

 

[prosopis]

Got to the 13-mile mark at the entrance to the waterfront park and noted kind of hazily that my split was under 7 (turned out to be 6:56). Turned toward the finish and there were my wife and kids. I think they were surprised to see me quite so soon and my 7-year-old yelled out as I went past, "Dad, 13th place. Not bad!" I gave her a thumbs up and then picked up the clock at the finish line and knew I was under 1:37:00 - 1:36:41. Ended up 3rd in my AG. I'm psyched to have run 10 miles at 7:30 pace, and then run a 5K at 7:00 pace to finish it off. I averaged 7:08 for the final 6 miles, which is a lot faster than I thought I could have done.

Great report!!!!!That is an unbelievable feat!!!!! I cant even imagine what that would be like.

 

[2Young2BBald]

WOW, The Man, that was a fantastic read. As for the marathon, go for great, good will be there if great doesn't work out.

 

[BassNBrew]

Ended up 3rd in my AG. I'm psyched to have run 10 miles at 7:30 pace, and then run a 5K at 7:00 pace to finish it off. I averaged 7:08 for the final 6 miles, which is a lot faster than I thought I could have done.Going to take a couple of days and think about my Marathon goal. I know all the calculators will tell me I can't get a BQ (3:20:59), but I'm still tempted. It's a matter of deciding whether I want to be reasonably sure of running a good marathon (like 3:30:00 or something) or take a chance of running a great marathon (for me) knowing that it might cause me to blow up and run a terrible marathon.As always, thanks to you all for your support and insight and encouragement and inspiration. I absolutely wouldn't be accomplishing the things I am without the people here.

Congrats on the podium finish and a great result.Good luck on figuring out what you are going to do. Your negetive split was so big and your pace imporvements over goal pace so large that you don't have much to work on. McMillian has you comfortably within 3 min of the wrong side of BQ time.

 

[Dexter]

I got an email about a chance to race next weekend and I be doing this one FOR SURE. My daughter's X-Country Team is competing in an "Old School" Invite next Saturday which includes 2 river crossing, hay bale jumps and hurdling down trees. They just added an "open" division at the end of the meet for $10 for anyone that wants to race. Had to promise to leave the 2XUs before my daughter would agree to let me race. I'll risk calf soreness to keep my daughter happy!

Where and what time?

 

[gruecd]

Going to take a couple of days and think about my Marathon goal. I know all the calculators will tell me I can't get a BQ (3:20:59), but I'm still tempted. It's a matter of deciding whether I want to be reasonably sure of running a good marathon (like 3:30:00 or something) or take a chance of running a great marathon (for me) knowing that it might cause me to blow up and run a terrible marathon.

I don't wanna jinx you, but that sounds an awful lot like me in 2007. Ran a faster-than-expect half marathon (1:32:41) in mid-April, and despite what the calculator said (3:15:28), decided to "go big or go home" and nailed it a month later in Green Bay, running 3:10:00 and getting my first BQ.I say go for it. Love, love, love the quote by 2Young: Good will be there (next time) if great doesn't work out.

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

For me, not sure if I'll get a run in today or not. Heading to the Chicago burbs shortly for a work conference. Schedule is pretty packed, but hoping to squeeze in a workout between the afternoon session and dinner.

T-minus 20 days to Chicago!!!!!!!!!!!!!!!!!!!!

 

[pmbrown_22]

The_Man and 2Young - Great racing.

The_Man - great job at pushing yourself through to the end. Great race all together and seems like you are primed for your marathon. You are putting in the effort and are seeing great results. Keep up the good work.

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

As for me, I kind of feel like a slacker from this weekend with all the good efforts being put in.

On Saturday I was up early and did 13 miles. I was going to open myself up and see what I had in the tank. I started off with a mile warm up and then took off. Took me a bit to get the lungs working and everything clicking, but I ran really well. I did not get a chance to look at the stats, but I ran the next 11 miles anywhere from 7:09 to 7:40 which is really good for me. I had a few stops here and there just to get some better air after some big hills, but I was just cruising. from miles 4-10 of my run I really got into a nice groove and was very consistant. I just kept going and was not breathing hard or feeling like I was putting all that much effort into it. Different feeling for me. I did 1 mile cool down after the 11. Overall I think I did it in 1:42 for all 13 miles. So with the warm up and cool down miles, I am feeling really good about things again. Probably still not a BQ, but probably getting a lot closer. Best of all was the weather and it was 57 when I started and just felt great to get out there and feel like someone was sitting on my chest.

On Sunday, I took an unscheduled off day. I was up late on Saturday with a wedding and was not really feeling good all day after my run. I woke up and found out why I was not feeling well. My sinuses have started to kick in with the cooler weather and I feel like my head is going to explode. I went back to bed hoping that I would feel better that night to be able to get my 17 in, but I felt worse as the day went. I figure that the extra day of rest would do my body and legs good. A luxury to have as I get closer to the race.

Have a great day all.

 

[D_House]

Congrats to all that raced this weekend.

The_Man - I think I'd go for the BQ if I were you. Good luck with whatever you decide.

As for me, I had a crappy 14 mile training run yesterday. It was disheartening because it came basically immediately after I finally registered for the marathon and booked the hotel for the marathon I'm running.

I definitely had some overconfidence going as 14 miles seemed a short distance after doing 18 last weekend. As a result, I went out too hard, too late in the day (started at 11 AM), in weather that was warmer than it has been the past few weeks. And I only stopped for gatorade once, at the 8 mile mark. This culminated in me feeling lousy enough at the ~12.5 mile mark that I needed to stop and walk for a few minutes. Churned another quarter mile out, then walked again, repeat twice more. Ended up finishing with an overall 9:40 pace per mile. Good for me but demonstrative of how badly I paced myself.

I am going to need to be way more disciplined next Sunday, which is the peak 20 mile run for my training plan. The course map for the marathon I'm running is up so I am going to try to map a training run that gets me back to my house at the same intervals as the water stations for the race. I'm going to aim for a consistent 9:30-9:40/mile pace, willing myself to slow down at the beginning if necessary.

 

[2Young2BBald]

I got an email about a chance to race next weekend and I be doing this one FOR SURE. My daughter's X-Country Team is competing in an "Old School" Invite next Saturday which includes 2 river crossing, hay bale jumps and hurdling down trees. They just added an "open" division at the end of the meet for $10 for anyone that wants to race. Had to promise to leave the 2XUs before my daughter would agree to let me race. I'll risk calf soreness to keep my daughter happy!

Where and what time?

Noon on Saturday at Wolcott Mill Metro-Park. There is nothing I can find online about it. The open event follows up the boys & girls cross country meets which start be fore 9:00. I have a flier I can email if you PM me an address and have emailed a couple of the names on that flier for more details.

 

[Ned]

So I surged for a quarter-mile, doing what I call my "easy sprint" speed - it's basically the effort I would use to run quarter intervals, back when I ran quarter intervals (for a short and painful period late this spring). Then I eased off for a quarter, then surged for another quarter, then eased off for the rest of Mile 11. I finished it in 7:08 and passed about 4 or 5 more people. They were the last ones I would catch.Got to the 13-mile mark at the entrance to the waterfront park and noted kind of hazily that my split was under 7 (turned out to be 6:56). Turned toward the finish and there were my wife and kids. I think they were surprised to see me quite so soon and my 7-year-old yelled out as I went past, "Dad, 13th place. Not bad!" I gave her a thumbs up and then picked up the clock at the finish line and knew I was under 1:37:00 - 1:36:41. Ended up 3rd in my AG. I'm psyched to have run 10 miles at 7:30 pace, and then run a 5K at 7:00 pace to finish it off. I averaged 7:08 for the final 6 miles, which is a lot faster than I thought I could have done.

Loved these 2 paragraphs. You gotta sit back and think about that first one - you were able to run your 400m intervals pace after running 10mi at race pace. That's phenomenal!!

 

[Dexter]

I got an email about a chance to race next weekend and I be doing this one FOR SURE. My daughter's X-Country Team is competing in an "Old School" Invite next Saturday which includes 2 river crossing, hay bale jumps and hurdling down trees. They just added an "open" division at the end of the meet for $10 for anyone that wants to race. Had to promise to leave the 2XUs before my daughter would agree to let me race. I'll risk calf soreness to keep my daughter happy!

Where and what time?

Noon on Saturday at Wolcott Mill Metro-Park. There is nothing I can find online about it. The open event follows up the boys & girls cross country meets which start be fore 9:00. I have a flier I can email if you PM me an address and have emailed a couple of the names on that flier for more details.

Bummer I'm going to the Ren Fest Saturday so I can't make it.

 

[IvanKaramazov]

So I surged for a quarter-mile, doing what I call my "easy sprint" speed - it's basically the effort I would use to run quarter intervals, back when I ran quarter intervals (for a short and painful period late this spring). Then I eased off for a quarter, then surged for another quarter, then eased off for the rest of Mile 11. I finished it in 7:08 and passed about 4 or 5 more people. They were the last ones I would catch.

Got to the 13-mile mark at the entrance to the waterfront park and noted kind of hazily that my split was under 7 (turned out to be 6:56). Turned toward the finish and there were my wife and kids. I think they were surprised to see me quite so soon and my 7-year-old yelled out as I went past, "Dad, 13th place. Not bad!" I gave her a thumbs up and then picked up the clock at the finish line and knew I was under 1:37:00 - 1:36:41. Ended up 3rd in my AG. I'm psyched to have run 10 miles at 7:30 pace, and then run a 5K at 7:00 pace to finish it off. I averaged 7:08 for the final 6 miles, which is a lot faster than I thought I could have done.

Loved these 2 paragraphs. You gotta sit back and think about that first one - you were able to run your 400m intervals pace after running 10mi at race pace. That's phenomenal!!

D_House -- Don't worry about one bad training run, especially when you know that 14 miles isn't really a big deal and that you just ran into an issue with heat and pacing. GL with the 20-miler.

_______________________________

Going out for an easy six over lunch later on.

 

[The_Man]

So I surged for a quarter-mile, doing what I call my "easy sprint" speed - it's basically the effort I would use to run quarter intervals, back when I ran quarter intervals (for a short and painful period late this spring). Then I eased off for a quarter, then surged for another quarter, then eased off for the rest of Mile 11. I finished it in 7:08 and passed about 4 or 5 more people. They were the last ones I would catch.

Got to the 13-mile mark at the entrance to the waterfront park and noted kind of hazily that my split was under 7 (turned out to be 6:56). Turned toward the finish and there were my wife and kids. I think they were surprised to see me quite so soon and my 7-year-old yelled out as I went past, "Dad, 13th place. Not bad!" I gave her a thumbs up and then picked up the clock at the finish line and knew I was under 1:37:00 - 1:36:41. Ended up 3rd in my AG. I'm psyched to have run 10 miles at 7:30 pace, and then run a 5K at 7:00 pace to finish it off. I averaged 7:08 for the final 6 miles, which is a lot faster than I thought I could have done.

Loved these 2 paragraphs. You gotta sit back and think about that first one - you were able to run your 400m intervals pace after running 10mi at race pace. That's phenomenal!!

Thanks, Ned, and everyone else for your comments. I need to clarify here, though - I was putting forth my "easy sprint" effort at this point in the race, but I wasn't achieving the same speed I would attain when putting forth that effort when actually running intervals. It's a way for me to measure how hard I'm trying - just short of all-out total exertion (which I guess would be "full sprint"), but definitely a harder effort than even a tempo run.So I'll make the pretense of mulling it over for a couple of days, but who am I kidding? Of course I'm going to go for a BQ at my marathon in 6 weeks. I'm planning to go after it the same way I did this HM. Start out at a pace I can handle and that keeps me within reaching distance of my goal without exhausting me (like maybe a 7:45 pace for the first half), and then stepping it up with a negative split if it seems like it's a "go for it" kind of day. That way, if the pace is too much, or it's not a good day, I can still finish the race and turn in a decent effort. I'd much rather do it that way and maybe come up a little short at the end than to go out too fast, desperately try to hang on, and maybe blow up completely. I just seem to run better for longer if I ease into it, plus it's more fun to be feeling stronger and catching people from behind in the second half of a race than to have other people pass you.

Setting this goal is also going to keep me from feeling as self-congratulatory as I have been for the past 48 hours, and help me refocus on my primary goal of running a marathon. I forced myself to do a 4-mile recovery run yesterday, and as of now, I'm done with yesterday's race and am all about the marathon. I mean, I've got the first 20-mile run of my life coming up this weekend - time to start scaring myself again!

 

[Nigel]

Congrats to all racers, and great report by The Man

I have yet to master the long run pacing, totally blew my 10 miler yesterday by going out too fast. Part of the problem is I still have no idea what my half marathon race goal should be, so I don't know how to pace my training runs accordingly. And I've still often got the "I just want this to be over" mindset when I'm running, which makes me go faster than I want to. I set out to do two 5 mile laps of the lake, and did the first 5 at 8:10 pace, which acccording to my training plan is what I should do if I want to run 7:40s in the race - and there's no chance of that happening. I think realistically I'd be thrilled with 8:40s on race day. So I bagged the second lap of the lake and went inside and hit the treadmill for the second 5, set it at 9:00 pace and watched football. I felt horrible the last two, had to stop and walk a couple of times. Very disappointing - I still haven't been able to run 10 w/out stopping to walk some and I feel like I need that to build confidence.

Four weeks from yesterday until race day , and thanfully we found an alternative to the Newton race, which includes Hearbreak Hill and scared the crap out of me. There's one the same day in Newport RI, much flatter. Wife and I are officially registered.

 

[D_House]

Any tips for someone interested in taking up biking? I don't see myself racing or triathloning, but it seems like a great workout (bikers legs are always ripped) and a good way to supplement my running.

If I wanted to mainly do road work with the occasional easy trail riding, is there one kind of bike that will handle both?

Are there any online plans for building a long distance biking base, similar to Higdon but for bikers? Last time I was on a bike was with a buddy on the Erie Canal path in Rochester. I have no idea how far we biked but I do remember the intense pain in the groin area I was feeling the next day. I'm not sure if it was from the bike seat or from using muscles I never use, or both. But obviously I'd like to gradually build up to distances so that I don't experience that again.

Lastly, cheap place to look for a bike? Is used OK?

 

[D_House]

And I've still often got the "I just want this to be over" mindset when I'm running, which makes me go faster than I want to.

This is me. This leads me to believe that the marathon I'm training for will be my last. I definitely want to start doing more 5Ks and 10Ks though. Those distances are fun. Once I get to the double digit mileage, it feels more like work.

Four weeks from yesterday until race day , and thanfully we found an alternative to the Newton race, which includes Hearbreak Hill and scared the crap out of me. There's one the same day in Newport RI, much flatter. Wife and I are officially registered.

I'll be doing the full marathon in Newport that day. Good luck!

 

[Sand]

Any tips for someone interested in taking up biking? I don't see myself racing or triathloning, but it seems like a great workout (bikers legs are always ripped) and a good way to supplement my running. If I wanted to mainly do road work with the occasional easy trail riding, is there one kind of bike that will handle both?

A hybrid or a cyclocross bike if you really want the same bike to do light trails along with road work. I'd lean toward a cross bike.

Are there any online plans for building a long distance biking base, similar to Higdon but for bikers? Last time I was on a bike was with a buddy on the Erie Canal path in Rochester. I have no idea how far we biked but I do remember the intense pain in the groin area I was feeling the next day. I'm not sure if it was from the bike seat or from using muscles I never use, or both. But obviously I'd like to gradually build up to distances so that I don't experience that again.

I'm sure there are plans, though I don't know of any off the bat. I just go ride when I can. As far as the groin pain, that is all about the saddle. The stock saddles on most bikes aren't the best. You need to find something that works for you. I have one of the Forte saddles from Performance (recommended in this thread) that works for me well.

Lastly, cheap place to look for a bike? Is used OK?

Used is fine as long as it is relatively new vintage. Craigslist is good. If you do look used (all my stuff is used), I'd definitely look for something with 9 or 10 gears. Don't get an old 7 or 8 gear bike. Not much in the way of parts for those out there.

 

[Dexter]

Any tips for someone interested in taking up biking? I don't see myself racing or triathloning, but it seems like a great workout (bikers legs are always ripped) and a good way to supplement my running. If I wanted to mainly do road work with the occasional easy trail riding, is there one kind of bike that will handle both?

A hybrid or a cyclocross bike if you really want the same bike to do light trails along with road work. I'd lean toward a cross bike.

Are there any online plans for building a long distance biking base, similar to Higdon but for bikers? Last time I was on a bike was with a buddy on the Erie Canal path in Rochester. I have no idea how far we biked but I do remember the intense pain in the groin area I was feeling the next day. I'm not sure if it was from the bike seat or from using muscles I never use, or both. But obviously I'd like to gradually build up to distances so that I don't experience that again.

I'm sure there are plans, though I don't know of any off the bat. I just go ride when I can. As far as the groin pain, that is all about the saddle. The stock saddles on most bikes aren't the best. You need to find something that works for you. I have one of the Forte saddles from Performance (recommended in this thread) that works for me well.

Lastly, cheap place to look for a bike? Is used OK?

Used is fine as long as it is relatively new vintage. Craigslist is good. If you do look used (all my stuff is used), I'd definitely look for something with 9 or 10 gears. Don't get an old 7 or 8 gear bike. Not much in the way of parts for those out there.

Bikesdirect.com is pretty popular. They seem to have pretty good bikes that are cheap.

 

[BassNBrew]

Anyone interested in doing a 100 runs in 100 days challenge? Stealing a concept for the slowtwitch forums, it's a challenge to build some base and kept motivated over the winter months and holidays. I would be looking to start October 1 as my season gets serious late Feb and I would like to start incorporating more biking and swimming at the first of the year. An officail run would be counted for an run of 20 minutes or more. You could count two runs in a day if it's separated by one hour of doing something else...watching tv, biking, surfing the net. A two hour run would count as one run just like a 20 minute run. A 20 minute run in the the morning, over lunch, and in the evening would count as three runs. 20 minutes isn't much, but it's better than nothing. Hoping something like this would get me to do a little something on football sundays, during holidays, and during hunting trips.

 

[2Young2BBald]

Anyone interested in doing a 100 runs in 100 days challenge? Stealing a concept for the slowtwitch forums, it's a challenge to build some base and kept motivated over the winter months and holidays. I would be looking to start October 1 as my season gets serious late Feb and I would like to start incorporating more biking and swimming at the first of the year. An officail run would be counted for an run of 20 minutes or more. You could count two runs in a day if it's separated by one hour of doing something else...watching tv, biking, surfing the net. A two hour run would count as one run just like a 20 minute run. A 20 minute run in the the morning, over lunch, and in the evening would count as three runs. 20 minutes isn't much, but it's better than nothing. Hoping something like this would get me to do a little something on football sundays, during holidays, and during hunting trips.

I like (might just need) a challenge. If it were 100 workouts (swim/bike/run/core/etc) in 100 days, I think I'd be in, but 100 runs on 100 days would destroy me.

 

[prosopis]

I am officially signed up for an 8k and a 5k separated by 6 days.

8k Jim Clicks run & roll http://www.runnroll.org/

5k Get moving Tucson http://www.azroadrunners.org/races/detail/gmt

The 8k I put the paper work down at work for sponsors and I ended up raising over $100.00. I get to race for free!!!!! Yeah!!! Downside is that I have all kinds of people at work that are now watching to see how I do. I guess that is not bad as it is giving me extra motivation. Looking forward to this.

 

[pmbrown_22]

That 100 day challenge seems like it would be interesting to do. Not sure if I would be able to do that as I usually get sick at least once over the Winter months.

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

Went out this morning and got in 6 recovery miles. Another 4 are in store this after noon.

Just a reminder that we are about a month away from this years Bourbon Chase. It sells out pretty quickly so if we are going to get a team together then we probably need to start finalizing a team for next years race.

 

[Sand]

Just a reminder that we are about a month away from this years Bourbon Chase. It sells out pretty quickly so if we are going to get a team together then we probably need to start finalizing a team for next years race.

:in:Maybe setup a Google Group or something to organize this?

 

[BassNBrew]

Anyone interested in doing a 100 runs in 100 days challenge? Stealing a concept for the slowtwitch forums, it's a challenge to build some base and kept motivated over the winter months and holidays. I would be looking to start October 1 as my season gets serious late Feb and I would like to start incorporating more biking and swimming at the first of the year. An officail run would be counted for an run of 20 minutes or more. You could count two runs in a day if it's separated by one hour of doing something else...watching tv, biking, surfing the net. A two hour run would count as one run just like a 20 minute run. A 20 minute run in the the morning, over lunch, and in the evening would count as three runs. 20 minutes isn't much, but it's better than nothing. Hoping something like this would get me to do a little something on football sundays, during holidays, and during hunting trips.

I like (might just need) a challenge. If it were 100 workouts (swim/bike/run/core/etc) in 100 days, I think I'd be in, but 100 runs on 100 days would destroy me.

Platinum Club = 100 runs in 100 daysGold Club = 90 runs in 100 runs in days Silver Club = 80 runs in 100 runs in days Bronze = 70 runs in 100 runs in daysThis is how they do it over at slowtwitch for those looking for something not as daunting. I doubt I'll make the 100/100 level with two hunting trips scheduled in, but having something to chase might encourage me to get in some extra runs.

 

[pmbrown_22]

Just a reminder that we are about a month away from this years Bourbon Chase. It sells out pretty quickly so if we are going to get a team together then we probably need to start finalizing a team for next years race.

:in:Maybe setup a Google Group or something to organize this?

No problem starting this, but what should we call ourselves.FBG Bourbon Chasers

Running for Bourbon

Running after Liquor

Tri-Man and his Pink Tights Running Group

Just some thoughts...Creative juices are not flowing this morning.

 

[wraith5]

Just a reminder that we are about a month away from this years Bourbon Chase. It sells out pretty quickly so if we are going to get a team together then we probably need to start finalizing a team for next years race.

gruecd and I were just talking about this last night over a beer (he's in town for a conference). Definitely still interested, and definitely still ready to play "host" at my Mom's place in Lexington. We need to get an updated headcount.

Any tips for someone interested in taking up biking? I don't see myself racing or triathloning, but it seems like a great workout (bikers legs are always ripped) and a good way to supplement my running.

If I wanted to mainly do road work with the occasional easy trail riding, is there one kind of bike that will handle both?

A hybrid or a cyclocross bike if you really want the same bike to do light trails along with road work. I'd lean toward a cross bike.

I have a Motobecane Fantom Cross cyclocross bike and I love it. It's available on bikesdirect, or on ebay from "Sprtymama," who happens to be a friend of gruecd's (that's where I got mine). As long as you aren't considering doing much single track, it's a great option.

 

[pigskinliquors]

I am in for the Bourbon, and the Chase!! I'm also in for a 100 day challenge if I can include running/biking/swimming workouts. My sorry ### needs quite a bit of motivation. I just returned from Taiwan where I only got one workout in all of last week. The weather never got under 82 degrees the entire time I was there, and the humidity was quite thick. Add to that I had virtually zero free time, and was stuck mostly in very urban settings, and my doctor's advice to "take it easy" was easily heeded.

I did go for a 7.5 mile run this morning (longest run in over a month ) and it felt pretty darn good. The temp was between 72 and 76 with the humidity only at 80 = much better than I've been running in. I now leave tomorrow for Vegas/Utah through Sunday. I do plan on getting quite a few workouts in there though (Mt. Zion Nat'l Park). With the HIM I want to do less than 7 weeks away, I either have to really pump up my workouts (against Doc's orders) starting right now (only 2 bike rides in the last month ), or decide that this just isn't the year for it