Ran a 10k in June (4 Viewers)

[FUBAR]

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.

INDo we sign up for blubs ahead of time? How about a 20 minute run, 1 hour of hiking, then another 20 minute run? My hiking might be fast paced

 

[pmbrown_22]

So confirmed Bourbon Chasers so far:

Gruecd

Wraith

PSL

Sand

PMB

FUBAR

I will work on getting a group together this afternoon or tomorrow. PM me with email addresses so I can get invites out.

 

[bostonfred]

I think I'm in for 100 runs in 100 days. That sounds brutal but good. Only issue is if I can get my treadmill repaired in time.

 

[The_Man]

So confirmed Bourbon Chasers so far:GruecdWraithPSLSandPMBFUBARI will work on getting a group together this afternoon or tomorrow. PM me with email addresses so I can get invites out.

I am planning on being in. The only issue right now is I have to get into my new job and make sure there are no conflicts. But I don't anticipate that being a problem.

 

[gruecd]

Anyone interested in doing a 100 runs in 100 days challenge?

I could probably be convinced...

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?

I'm in, too. PMB, I'll PM you with my E-mail address. But what the hell is a Google Group? ETA: Never mind. I see it's basically like a private, invite-only message board. Got it.

 

[Workhorse]

Man, I so badly would LOVE to do the Bourbon Chase but I'm in NYC that week on business.

Terrible timing.

 

[wraith5]

The_Man - I am so incredibly impressed with your 1/2 marathon result - serious congratulations are in order. It wasn't too long ago that I thought we were about even in the running dept, and you have left me in the dust and then some. What an accomplishment (I mean the race, not the leaving me in the dust part)! It really seems like Boston may be within your reach - you have to go for it!

On Saturday I had a disaster of a 20 miler, and I couldn't even bring myself to post about it until now (gruecd talked me through it a bit yesterday, which I really appreciate). It was a fully supported run with about 500 people in a forest preserve near my house (all bike path for the run). My target was to run 8:40s - a pace I held on 8/28 for 15 miles and was able to finish pretty strong in similar conditions (60 degrees, overcast with 75% humidity). I only held the pace for 10 miles then faded quickly after that. The last 5 miles were pretty embarassing - I finished with a 9:28 average overall

Since this was my second weekend in a row of long-run disappointment, coming just behind 2 pretty good long runs the weeks before, I'm wondering what exactly is going on. Looking at last year, I went through something similar a few weeks before Tucson, so I'm hoping (never a good strategy) that this is a temporary thing and the taper will help get me on track for Chicago. (To that end, I have a massage scheduled for this afternoon)

Today I got back out there to do some 800s and went to an actual track (first time I've done that). My training plan called for 8x 800 w/90 second rest intervals (shorter than my normal 400RIs). I decided if I could, I'd do a full Yasso-like 10 repeats. Pace was supposed to be 6:46s but I decided 7:00s (an even 3:30 per repeat) would be a better target.

Results (by pace): 6:50, 6:53, 6:50, 6:52, 6:49, 6:49, 6:53, 6:52 (120 sec RI), 6:51 (120 sec RI), 7:00.

Maybe I shouldn't have taken the extra 30 seconds on the last 2 rest intervals, but considering that Yasso's are supposed to include RIs that are equal to the repeats (ie close to 210 seconds of jogging) I felt justified. Definitely a nice win after the weekend and I'm glad I pushed myself to do the last 2 at all.

 

[pmbrown_22]

Google Group has been set up. I will send out invites as I get PM's.

 

[Third]

Got a new pair of shoes at lunch today...Saucony Progrid Guide 3s. Interesting thing about my shoes...I went to shop in town last year to get fitted for my first pair of real running shoes. I'm only 160 lbs, but they put me in a heavy motion control shoe because they said I severely overpronate. I knew very little and trusted their judgment. Fast forward...I went to a new shop that opened in the spring. Apparently the other shop is notorious for wanting to put everyone in MC shoes that show any tendency to overpronate...regardless of weight, body-type, etc. So after a gait analysis, fitting, etc., they tell me you need a stability shoe but nothing as heavy as what I was in. Ran in several pairs and really liked the Sauconys. Excited to get some miles in them.

Not a lot of shoe talk in this thread but was just curious if any of the newer runners have struggled in finding the right shoe. I seem to have had more than the normal share of headaches in this department.

Also am running in a 5K on Saturday morning. It's the same race I ran last year as my first organized race. My training has not been as heavy as I would like, but I'm going to go after it.

 

[Sand]

Man, I so badly would LOVE to do the Bourbon Chase but I'm in NYC that week on business.

Terrible timing.

Your schedule is already set for Oct. 2011? Damn.(i.e. you realize we are talking about next year, right?)

 

[pmbrown_22]

The_Man - I am so incredibly impressed with your 1/2 marathon result - serious congratulations are in order. It wasn't too long ago that I thought we were about even in the running dept, and you have left me in the dust and then some. What an accomplishment (I mean the race, not the leaving me in the dust part)! It really seems like Boston may be within your reach - you have to go for it!

On Saturday I had a disaster of a 20 miler, and I couldn't even bring myself to post about it until now (gruecd talked me through it a bit yesterday, which I really appreciate). It was a fully supported run with about 500 people in a forest preserve near my house (all bike path for the run). My target was to run 8:40s - a pace I held on 8/28 for 15 miles and was able to finish pretty strong in similar conditions (60 degrees, overcast with 75% humidity). I only held the pace for 10 miles then faded quickly after that. The last 5 miles were pretty embarassing - I finished with a 9:28 average overall :X

Since this was my second weekend in a row of long-run disappointment, coming just behind 2 pretty good long runs the weeks before, I'm wondering what exactly is going on. Looking at last year, I went through something similar a few weeks before Tucson, so I'm hoping (never a good strategy) that this is a temporary thing and the taper will help get me on track for Chicago. (To that end, I have a massage scheduled for this afternoon)

Today I got back out there to do some 800s and went to an actual track (first time I've done that). My training plan called for 8x 800 w/90 second rest intervals (shorter than my normal 400RIs). I decided if I could, I'd do a full Yasso-like 10 repeats. Pace was supposed to be 6:46s but I decided 7:00s (an even 3:30 per repeat) would be a better target.

Results (by pace): 6:50, 6:53, 6:50, 6:52, 6:49, 6:49, 6:53, 6:52 (120 sec RI), 6:51 (120 sec RI), 7:00.

Maybe I shouldn't have taken the extra 30 seconds on the last 2 rest intervals, but considering that Yasso's are supposed to include RIs that are equal to the repeats (ie close to 210 seconds of jogging) I felt justified. Definitely a nice win after the weekend and I'm glad I pushed myself to do the last 2 at all.

Hey somtimes it just happens that way. Maybe the massage will loosen you up a bit and rejuvinate your legs. There are so many things that factor into a good run any one of them could throw you off. You had mentioned last week about getting enough rest. How did that go last week? For me, proper rest is my biggest factor in how well I run.

 

[BassNBrew]

CT results in...everyone normal. Doctor failing in the wind. Still have slight pain most of the time, more pain and elevated hr during exercise.

 

[2Young2BBald]

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

I am having the old devil on one shoulder, angel on the other type feeling about what advice to give you on the HIM. Using myself as an example, I probably should have canned the HIM this June after the crash, but (and I lost a ton of sleep over this) thought I may never get the chance again and trained too hard to give up, so I went for it, knowing that I'd likely struggle and hurt (sorry to all if this seems a bit drama queen-ish). In the end, my time was no where near where I would have liked it, but I did, learned a ton and can't wait to do it again. For you, if your Doc signs off on it (AND ONLY IF), why not go for it, knowing it'll take longer than your ego would like, knowing it is going to hurt, but in the end knowing you'll have done it and will learn a ton for the next one?Life is too short for what ifs (IF YOUR DOC SIGNS OFF).

 

[Workhorse]

Man, I so badly would LOVE to do the Bourbon Chase but I'm in NYC that week on business.

Terrible timing.

Your schedule is already set for Oct. 2011? Damn.(i.e. you realize we are talking about next year, right?)

 

[2Young2BBald]

Anyone interested in doing a 100 runs in 100 days challenge?

I could probably be convinced...

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?

I'm in, too. PMB, I'll PM you with my E-mail address. But what the hell is a Google Group? ETA: Never mind. I see it's basically like a private, invite-only message board. Got it.

IN, PM Sent.

 

[Workhorse]

I might be in for 2011. Tough to plan that far ahead.

 

[Darrinll40]

100 runs in 100 days, that would be one hurting colon.

The_Man - that was an amazing HM, I am so impressed with the time that I can't really find the right words.

If you guys would have me I think I could swing doing the Bourbon run. The registration is open and if it is paid before Thanksgiving then it is only 1200 per team. 100 each for a 12 man team.

ETA. I forgot my run update. I just finished what was to be an easy 3 miles and tomorrow was to be my tempo run. I went out to fast and instead of slowing down I sped up.

1 - 10:03

2 - 9:20

3 - 9:16

Now I don't know if I am going to try a 2 mile tempo run in the middle of my 4 tomorrow.

 

[Mario Kart]

Won't be able to read any replies until Thursday at the earliest but have been wondering how you train for a certain length. As some may know, I have a 5k on Sunday (first time I ever ran in something like this) but I have been unable to run 5k to this point. So, if you are running a 10k do you train by running 10k or 8k and pushing yourself that day or 12k so you know you can run it or what?

I plan on running this Wednesday morning and Thursday at some point and Friday but not running on Saturday and then racing on Sunday. I am hoping to do 2.5 miles each of those days. Thoughts and am getting a little antsy right now too.

 

[IvanKaramazov]

Won't be able to read any replies until Thursday at the earliest but have been wondering how you train for a certain length. As some may know, I have a 5k on Sunday (first time I ever ran in something like this) but I have been unable to run 5k to this point. So, if you are running a 10k do you train by running 10k or 8k and pushing yourself that day or 12k so you know you can run it or what?I plan on running this Wednesday morning and Thursday at some point and Friday but not running on Saturday and then racing on Sunday. I am hoping to do 2.5 miles each of those days. Thoughts and am getting a little antsy right now too.

Lots of people follow the strategy of training close to race distance and just pushing through to the end on race day. That's especially true as you get to longer distances. Some half-marathon plans never have you going any further than 10 miles at a time. And very few people ever do a 26.2 mile training run prior to a marathon. Don't worry too much about your race on Sunday. Just have fun with it and consider it a kick-off to your running "career." Before long, you'll be running 3-4 miles on a regular basis like it's no big deal, so you'll be able to roll out of bed and race your next 5K.

 

[Darrinll40]

Won't be able to read any replies until Thursday at the earliest but have been wondering how you train for a certain length. As some may know, I have a 5k on Sunday (first time I ever ran in something like this) but I have been unable to run 5k to this point. So, if you are running a 10k do you train by running 10k or 8k and pushing yourself that day or 12k so you know you can run it or what?I plan on running this Wednesday morning and Thursday at some point and Friday but not running on Saturday and then racing on Sunday. I am hoping to do 2.5 miles each of those days. Thoughts and am getting a little antsy right now too.

Lots of people follow the strategy of training close to race distance and just pushing through to the end on race day. That's especially true as you get to longer distances. Some half-marathon plans never have you going any further than 10 miles at a time. And very few people ever do a 26.2 mile training run prior to a marathon. Don't worry too much about your race on Sunday. Just have fun with it and consider it a kick-off to your running "career." Before long, you'll be running 3-4 miles on a regular basis like it's no big deal, so you'll be able to roll out of bed and race your next 5K.

What Ivan said.In my opinion, if you can do 2.5 then you can do 3.10. It really isn't that much farther. But if you are worried why not make one of those 2.5 mile runs a 3 mile run, then you would know for sure. A half mile is really not that far.

 

[bostonfred]

Every 5k is a unique race experience, and presents real challenges. Some important things I've learned:

- Show up at the starting line before the race starts. I can't emphasize this one enough. This is the single most important thing you can do to improve your race time.

- Don't let yourself get to the point that you can't see any runners. This is another unintended consequence of arriving late for the race.

- Be certain to run the correct race route, in the right direction. This obviously follows points one and two, but it's worth noting that some races will go backwards

- If you get caught behind power walkers, be careful to avoid their karate chop hands.

- Know the course. If there's a spot where it gets too narrow to pass, try to get ahead of any slower runners or small children on bicycles.

- Stay hydrated, and not with alcohol.

- Do not eat burritos as post-race food, even if there's a really good burrito place right around the corner and your newly pregnant wife wants them.

I'm sure I could offer more.

 

[Mario Kart]

Alright, shutting down my computer now but my plan for breakfast is a banana and some gatorade. Race begins at 9:30 or so, so plenty of time to eat after. I was hoping to be at 215 but might be just north of that at about 217. We will see.

 

[gruecd]

Hey, guys. Into the taper, so nothing really exciting to report running-wise. Did 64 miles last week, including two (2) 10-milers, an 11-miler, and Saturday's 21-miler.

Did 6 yesterday including a few 600-meter repeats and did 8 GA tonight. I'll do 5 recovery early tomorrow morning, and then one of my last hard workouts of the cycle on Thursday: 2-mile warmup, then 3 @ MP, 1-minute jog, 2 @ HMP, 1-minute jog, 1 @ 10K, and 1-mile cooldown. About 9 miles total.

Hope everyone is doing well!

tri-man - Where the hell have you been, buddy??

 

[Sand]

I'm sure I could offer more.

Oh, please do. And more race reports, too.

 

[prosopis]

I read a speed plan in runners world last week so I tried it tonight. I set my Garmin for run 1 min then rest 2 mins. Runners world had this as run 1 min/walk 2min. When I set the garmin up I checked warm up thinking it would stop the warm up on its own. I started my warm up at a slow jog. After 1 mile 1 mile at 11:09 I figured the garmin was never going to stop the warm up. I had to stop and reset garmin without a warmup. I set it up to do 4 repeats Away i went.

1 min 7:31

2 min 15:24

1 min 6:57

2 min 15:30

1 min 7:07

2 min 14:49

1 min 7:14

2 min 15:28

I then did 9:29 mile and walked the rest home for a total of 3.33 miles.

I assume there must be some way to set up the warm up period on the garmin so I wont have to stop and reset. I also know I could have done more repeats. Legs are burning but I feel good. Sort of feel like I have some kind of plan for improvement now.

It was in the 90s again when I did this but in the distance I could see lightning and clouds rolling in. Word is we will have a drop in temps soon. I am looking forward to that. Beautiful forest gump sunset tonight.

 

[gruecd]

Regarding the Bourbon Chase, realize that they only take 200 teams. If we're serious about doing this, I really think it would be in our best interest to get everyone committed sooner rather than later, or else the decision might be made for us. Once we've got 12 people committed, we can either pay the full $1,200 right away, or else we've got the option of making a non-refundable $400 deposit ($33 each) to hold our space, in which case we'd have another couple months to pay the balance of the $1,200.

 

[Sand]

Regarding the Bourbon Chase, realize that they only take 200 teams. If we're serious about doing this, I really think it would be in our best interest to get everyone committed sooner rather than later, or else the decision might be made for us. Once we've got 12 people committed, we can either pay the full $1,200 right away, or else we've got the option of making a non-refundable $400 deposit ($33 each) to hold our space, in which case we'd have another couple months to pay the balance of the $1,200.

When does 2011 registration open up? If we do reserve a spot I doubt we'll have a problem filling it up.

 

[gruecd]

Regarding the Bourbon Chase, realize that they only take 200 teams. If we're serious about doing this, I really think it would be in our best interest to get everyone committed sooner rather than later, or else the decision might be made for us. Once we've got 12 people committed, we can either pay the full $1,200 right away, or else we've got the option of making a non-refundable $400 deposit ($33 each) to hold our space, in which case we'd have another couple months to pay the balance of the $1,200.

When does 2011 registration open up? If we do reserve a spot I doubt we'll have a problem filling it up.

It's open right now. And I agree with what you're saying, but just in case, do you want to front the $400 non-refundable deposit? 'Cuz I don't.

 

[Darrinll40]

Regarding the Bourbon Chase, realize that they only take 200 teams. If we're serious about doing this, I really think it would be in our best interest to get everyone committed sooner rather than later, or else the decision might be made for us. Once we've got 12 people committed, we can either pay the full $1,200 right away, or else we've got the option of making a non-refundable $400 deposit ($33 each) to hold our space, in which case we'd have another couple months to pay the balance of the $1,200.

When does 2011 registration open up? If we do reserve a spot I doubt we'll have a problem filling it up.

It's open right now. And I agree with what you're saying, but just in case, do you want to front the $400 non-refundable deposit? 'Cuz I don't.

The 1200 dollar price only lasts until Thanksgiving. I can send my 100 any time. The more I though about doing this next year the more excited I got. It should be a hell of a time. Bourbon Chase

Even renting the two support vans wouldn't be that much spread over 12 people.

 

[FUBAR]

So confirmed Bourbon Chasers so far:GruecdWraithPSLSandPMBFUBARI will work on getting a group together this afternoon or tomorrow. PM me with email addresses so I can get invites out.

I don't know if I can do the race, I meant that I wanted to do the 100/100. I'd love to do the race but I have no idea where I'll be at next October. If we need to know before December, I can be an alternate or you could tentatively list me but be aware that I may need to back out. Work stuff, I don't find out where we'll be living next year until around Christmas.

 

[Darrinll40]

I read a speed plan in runners world last week so I tried it tonight. I set my Garmin for run 1 min then rest 2 mins. Runners world had this as run 1 min/walk 2min. When I set the garmin up I checked warm up thinking it would stop the warm up on its own. I started my warm up at a slow jog. After 1 mile 1 mile at 11:09 I figured the garmin was never going to stop the warm up. I had to stop and reset garmin without a warmup. I set it up to do 4 repeats Away i went.1 min 7:312 min 15:241 min 6:572 min 15:301 min 7:072 min 14:491 min 7:142 min 15:28I then did 9:29 mile and walked the rest home for a total of 3.33 miles.I assume there must be some way to set up the warm up period on the garmin so I wont have to stop and reset. I also know I could have done more repeats. Legs are burning but I feel good. Sort of feel like I have some kind of plan for improvement now. It was in the 90s again when I did this but in the distance I could see lightning and clouds rolling in. Word is we will have a drop in temps soon. I am looking forward to that. Beautiful forest gump sunset tonight.

Sounds like a good speed workout. You were pretty fast when you were running all out, now imagine doing that over a complete 5K. If I can do a 23:49 5K, any runner can. Does the RW speed plan increase the time of the sprints eventually, or do you always do 1 minute?Good news on the temps there, it was in the high 80's when I did my run yesterday. It may be low 90's today. With regards to the Garmin, have you tried setting up the workout before hand in the software then downloading it to the Garmin? I did several workouts that way a few years ago.

 

[pmbrown_22]

Nothing for me this morning as I decided sleep was more important. I will try to do 11 miles tonight with 5 x 1200 repeats at the track. I am not sure what time I can do these as my wife has a meeting tonight so I could be going out after 10. I will get them in though.

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

As far as the Bourbon Chase goes, I think I can get a few guys that I know from around here to do this if we need a few fill ins. I did not know the registration had started already. I assumed it would start right after this years. I cold have sworn they did it that way last year. Grue is right though, I don't really want to front any money or collect any money for that matter until we are sure we have the people to do it.

I sent out more invites this morning. I think that we have 4 confirmed members that are on the Google Group.

 

[The_Man]

PSL and Wraith - sorry to hear that you guys are fighting it a little bit right now. I'm pretty far from being a New Age guy, but I will say I believe there is a definite Mind/Body connection and that it's impossible not to let outside factors affect your training. You guys have both been dealing with a lot lately, and one place it might be showing is in your workouts. Conversely, with my new job and a couple of other things, I've had an incredible few weeks and I have no doubt that is contributing to the good running I've been able to do. That, and I dedicate 100 percent of my training to running, without wasting time on swimming or biking (neither of which I have any ability to do). Hang in there, and know that things will get better. And PSL - DO WHAT YOUR DOCTOR SAYS.

Third - kill that 5k. Just be sure to listen to Bostonfred. He knows things.

BnB - hope you're feeling better soon. Must be frustrating not to know what's going on, but at least you were able to rule out some scary things.

Darrin - nice run. You should definitely go for the Bourbon Chase.

Prosopis - that sounds like a really good run, especially in the heat. I am still amazed at how much easier it is to run in the cool weather we've finally been having here.

Gruecd - you are so primed for this. Can't wait to see how you do in Chicago.

I've been churning out recovery miles since Saturday. Did 4 on Sunday, 5 yesterday, and 8 today. Been running 5 days a week since June 28 without missing a single workout, and this a.m. was by far the hardest day to get out of bed and put in the run. To get in the 8 slow miles in time for work, I had to be out of bed before 5 and then the run itself kind of sucked.

My legs really crapped out on me around Mile 6. They just felt totally lifeless and heavy. I've got my first 20-mile run ever on Sunday, and I'm starting to worry that I might have taken too much out of myself with the HM. I'm supposed to do 5 tomorrow, then have Friday off before a 5-mile Marathon Pace run Saturday and the long run on Sunday. Any thoughts about skipping tomorrow's run? I really don't want to, as the Higdon Intermediate plan is kind of low on miles and this is supposed to be one of the peak weeks. But maybe an extra day off would be what I need to revitalize my legs.

 

[pmbrown_22]

PSL and Wraith - sorry to hear that you guys are fighting it a little bit right now. I'm pretty far from being a New Age guy, but I will say I believe there is a definite Mind/Body connection and that it's impossible not to let outside factors affect your training. You guys have both been dealing with a lot lately, and one place it might be showing is in your workouts. Conversely, with my new job and a couple of other things, I've had an incredible few weeks and I have no doubt that is contributing to the good running I've been able to do. That, and I dedicate 100 percent of my training to running, without wasting time on swimming or biking (neither of which I have any ability to do). Hang in there, and know that things will get better. And PSL - DO WHAT YOUR DOCTOR SAYS.

Third - kill that 5k. Just be sure to listen to Bostonfred. He knows things.

BnB - hope you're feeling better soon. Must be frustrating not to know what's going on, but at least you were able to rule out some scary things.

Darrin - nice run. You should definitely go for the Bourbon Chase.

Prosopis - that sounds like a really good run, especially in the heat. I am still amazed at how much easier it is to run in the cool weather we've finally been having here.

Gruecd - you are so primed for this. Can't wait to see how you do in Chicago.

I've been churning out recovery miles since Saturday. Did 4 on Sunday, 5 yesterday, and 8 today. Been running 5 days a week since June 28 without missing a single workout, and this a.m. was by far the hardest day to get out of bed and put in the run. To get in the 8 slow miles in time for work, I had to be out of bed before 5 and then the run itself kind of sucked.

My legs really crapped out on me around Mile 6. They just felt totally lifeless and heavy. I've got my first 20-mile run ever on Sunday, and I'm starting to worry that I might have taken too much out of myself with the HM. I'm supposed to do 5 tomorrow, then have Friday off before a 5-mile Marathon Pace run Saturday and the long run on Sunday. Any thoughts about skipping tomorrow's run? I really don't want to, as the Higdon Intermediate plan is kind of low on miles and this is supposed to be one of the peak weeks. But maybe an extra day off would be what I need to revitalize my legs.

I am thinking that a day off would do your legs some good. Probably should have taken a day off right after the HM, but water under the bridge. That day of recovery right after a race is pretty important to just relax. You ran pretty hard and racing like that can take its toll on your legs even if you don't immediately feel it. In the grand scheme of your plan, missing the 5 miles tomorrow will not hurt you much at all.

 

[BassNBrew]

Every 5k is a unique race experience, and presents real challenges. Some important things I've learned:

- Show up at the starting line before the race starts. I can't emphasize this one enough. This is the single most important thing you can do to improve your race time.

- Don't let yourself get to the point that you can't see any runners. This is another unintended consequence of arriving late for the race.

- Be certain to run the correct race route, in the right direction. This obviously follows points one and two, but it's worth noting that some races will go backwards

- If you get caught behind power walkers, be careful to avoid their karate chop hands.

- Know the course. If there's a spot where it gets too narrow to pass, try to get ahead of any slower runners or small children on bicycles.

- Stay hydrated, and not with alcohol.

- Do not eat burritos as post-race food, even if there's a really good burrito place right around the corner and your newly pregnant wife wants them.

I'm sure I could offer more.

You didn't get the fanfare that Otis did, so let me be the first to say congrats in this thread...assuming that you didn't show up late and it's someone elses.

 

[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.

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.

Did some Googling and found the rules for a hybrid of this that address multiple types of workouts. I am up for a thread 100 day challenge with the rules below (assuming that core, yoga, hoops, etc would qualify as 30 minutes workouts):

Set your 2010 Fitness Goals by accepting this challenge - do 100 aerobic workouts in 100 days and achieve platinum status, do 90 workouts in 100 days for gold status, 80 workouts in 100 days for silver, and 70 workouts in 100 days for bronze. Check out the Discussions tab to post and track your workouts and see how others are doing. The Events tab will list workouts that you might be interested in doing as a group.Here are the Rules:Workouts need to be aerobic in nature, for example running, cycling, spinning, rowing, swimming, cross country skiing, snow shoeing.Run workouts are a minimum of 20 minutes.All other sports have a minimum of 30 minutes.You can take walk breaks during your run but aim to eventually get to 10 & 1's.You can do 2 workouts in 1 day but they need to be 2 different sports ie a cycle followed by a run.(a 60 minute run does not equal 2-30 minute runs) but you can run twice as long as there is at least 1 hour between each run.The Challenge begins on Monday January 4, 2010 and ends on April 13, 2010.

 

[wraith5]

Congrats to Bostonfred - I didn't catch that when you posted it. Wonderful news!!

Got a deep tissue massage yesterday (90 minute) and she really worked the hell out of my IT bands and quads - it HURT!! After she was done she commented that it "felt like a leg again." Not much in the way of soreness today but I'm drinking a lot of water anyway. Also signed up for my post-race massage in 3 weeks. I hope I earn it...

Looking back at my training log I can see that I've been struggling more often than not with my workouts for the past month so who knows what the issue really is. I'll see how this Saturday's run goes (at least 13 at 8:30s or so) and if I have problems again I'll worry. Otherwise I'll just focus on the task at hand.

 

[Ned]

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:

I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

 

[bostonfred]

Thanks guys



We're very excited, although it's making it very difficult for her to run long distances. If any of you have any info about running while pregnant, feel free to pass it along.

 

[The_Man]

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).Tue - 3.5miWed - 35min TempoThu - 3miFri - restSat - 3miSun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon.

 

[2Young2BBald]

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:

I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon triathlon.

Fixed

 

[Dexter]

Bourbon Chase

I am in!

Turkish Harem is also in! He's more of a lurker on this board, but he said he will start checking into this thread. 2Y2B you met him Sunday. He was the cyclist on my relay team.

ETA: This is for the 2011 race, correct?

 

[pmbrown_22]

Bourbon Chase

I am in!

Turkish Harem is also in! He's more of a lurker on this board, but he said he will start checking into this thread. 2Y2B you met him Sunday. He was the cyclist on my relay team.

ETA: This is for the 2011 race, correct?

Great. Send me a PM with email addresses so I can get you invited to teh Group.

 

[Darrinll40]

I went out for a 4 miler with the middle 2 being as fast as I could go. I wasn't sure how this was going to go as I did the 3 miler last night much faster than planned.

1 - 11:13 nice and easy warm up. Which isn't bad as 6 months ago this was my fast speed.

2 - 8:51 Much faster than I thought I could go right now

3 - 8:47 I was just a yellow and blue streak running down the side of the road.

.41 - 13:39 I walked a bit and at the .41 mark my wife came by on the way home from work and offered me a ride. As I was done with the main part I took it.

I was going to run an easy 3 tomorrow but I think I may have work out my legs the last 2 days. So I am taking it off.

PMBrown - somehow I am signed up for the Bourbon Chase twice. Please delete the one that is just my email address.

Thanks

ETA: woohoo first post of page 400. Thanks GStrot

 

[Darrinll40]

I don't know if it was posted yet, but here is this years Bourbon Chase Guidebook. Interesting reading.

I really hope we are able to do this, it sounds like a lot of fun.

 

[prosopis]

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.

Did some Googling and found the rules for a hybrid of this that address multiple types of workouts. I am up for a thread 100 day challenge with the rules below (assuming that core, yoga, hoops, etc would qualify as 30 minutes workouts):

Set your 2010 Fitness Goals by accepting this challenge - do 100 aerobic workouts in 100 days and achieve platinum status, do 90 workouts in 100 days for gold status, 80 workouts in 100 days for silver, and 70 workouts in 100 days for bronze. Check out the Discussions tab to post and track your workouts and see how others are doing. The Events tab will list workouts that you might be interested in doing as a group.Here are the Rules:Workouts need to be aerobic in nature, for example running, cycling, spinning, rowing, swimming, cross country skiing, snow shoeing.Run workouts are a minimum of 20 minutes.All other sports have a minimum of 30 minutes.You can take walk breaks during your run but aim to eventually get to 10 & 1's.You can do 2 workouts in 1 day but they need to be 2 different sports ie a cycle followed by a run.(a 60 minute run does not equal 2-30 minute runs) but you can run twice as long as there is at least 1 hour between each run.The Challenge begins on Monday January 4, 2010 and ends on April 13, 2010.

I would be in for that.

 

[prosopis]

I read a speed plan in runners world last week so I tried it tonight. I set my Garmin for run 1 min then rest 2 mins. Runners world had this as run 1 min/walk 2min. When I set the garmin up I checked warm up thinking it would stop the warm up on its own. I started my warm up at a slow jog. After 1 mile 1 mile at 11:09 I figured the garmin was never going to stop the warm up. I had to stop and reset garmin without a warmup. I set it up to do 4 repeats Away i went.

1 min 7:31

2 min 15:24

1 min 6:57

2 min 15:30

1 min 7:07

2 min 14:49

1 min 7:14

2 min 15:28

I then did 9:29 mile and walked the rest home for a total of 3.33 miles.

I assume there must be some way to set up the warm up period on the garmin so I wont have to stop and reset. I also know I could have done more repeats. Legs are burning but I feel good. Sort of feel like I have some kind of plan for improvement now.

It was in the 90s again when I did this but in the distance I could see lightning and clouds rolling in. Word is we will have a drop in temps soon. I am looking forward to that. Beautiful forest gump sunset tonight.

Sounds like a good speed workout. You were pretty fast when you were running all out, now imagine doing that over a complete 5K. If I can do a 23:49 5K, any runner can. Does the RW speed plan increase the time of the sprints eventually, or do you always do 1 minute?

Good news on the temps there, it was in the high 80's when I did my run yesterday. It may be low 90's today.

With regards to the Garmin, have you tried setting up the workout before hand in the software then downloading it to the Garmin? I did several workouts that way a few years ago.

No, Running world said to increase the reps until you could do 8-10 of them. They suggested starting with 3-4 accelerations and adding 1-2 a week. They said nothing about speed.

 

[IvanKaramazov]

The_Man -- I agree with pmbrown that missing a 5-miler isn't going to amount to anything. If you feel like you need the rest, that's a great workout to skip since it's just an active recovery run anyway.

bostonfred -- I can't give any first-hand advice on running while pregnant, but Mrs. Karamazov kept running all the way into the 9th month with our daughter. Of course, she also took a header about three weeks before she was born, so maybe this wasn't the greatest idea.

Ned -- Usually I'm too busy checking out the 18 year olds to notice if they're saying anything to me.

_____________________________________

4 miles on the treadmill today thanks to thunderstorms. Mrs. K was running on a treadmill across the way, and while she was running some foreign guy started taking pictures of her. These weren't "sneak" pictures with a cell, but with a full-blown handheld camera with a zoom attached. If somebody took pictures of me while I was running, I would strike a pose or two, but Mrs. K, being a woman, got mad and ran him off, and then complained to the staff at the gym. It turns out that the guy was just taking pictures of stuff that's different in America as opposed to China (or wherever), which I can relate to as I remember snapping pictures inside a supermarket when I was in South Korea. Still, she was mad. I tried my best to console her by pointing out that she's a MILF and he probably only wanted to photograph her so he could post it on his internet site, but for some reason that didn't go over with her as well as I would have thought.

 

[prosopis]

Thanks guysWe're very excited, although it's making it very difficult for her to run long distances. If any of you have any info about running while pregnant, feel free to pass it along.

The recent runners world had an article about running pregnant. I think the article was online as well. Congrats on the new baby!!!!!!!!!

 

[Ned]

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:

I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon triathlon.

Fixed

Funny timing, actually. Just yesterday my main running buddy brought up going for a sprint tri in 2011. I have zero clue how to swim competitively and frankly it scares me a bit. We'll see after we get through the HM. Being here with you guys won't help matters...Today downright sucked. One of the worst runs since I started this up in July. It was 91 and humid so I'm chalking it up to that. I felt like complete garbage and had to stop and walk during the 2nd 'leg' of the run. I sweat off 4.2lbs in a 35 minute tempo run (plus warmups).

The heat's supposed to break in time for the weekend with Sunday calling for showers and low 70s. I can't wait.