Ran a 10k in June (1 Viewer)

[gruecd]

And congrats on starting page 420. If only I could think of an appropriate way to mark the occasion...

I had to Google "420." I had no idea what that meant. It's been a while.

Here's another helpful hint: in rap songs, the number "187" is a reference to the police code for a homicide. HTH.

See, now that one I knew. Big Snoop Dogg fan back in the dizzy.

 

[Ned]

Ned - congrats on joining the 10-miler club! Great job. Don't listen to Wraith - as far as I'm concerned, you can never be too comfortable on your long runs. Just take them as easy as you can stand it. It's clear from your results that your body is adapting and becoming much more efficient at running long. Keep it up! Until raceday, that is, when you're supposed to be a little uncomfortable. A 9:00 pace for your Half Marathon would be a 1:58 - I know sub-2 is your goal but it might be time to think about revising.

Funny you mention it as I was wondering what I should be feeling on race day as it relates to my pace. All I know is uncomfortable and hanging on for dear life, but I know that can't be right for a HM. Is it just one of those uncomfortably hard paces?? I'd be lieing if I said I wasn't considering revising my goal, but for now I'm a little leary of doing so and just setting myself up to fail. I've been thinking about following the 5-5-5 method and just shooting for two 45's (90mins for 10mi) and letting the hammer drop on the final 5K. I'm in major uncharted territory here, so I toy around with ideas all the time as I'm running to help keep my mind a little preoccupied. This is the one plan that seems to make the most sense right now.

Mentally ... it's going to be a long week. I bought my race morning throwaway sweats this weekend and have compiled a comprehensive checklist of everything I'm taking down to DC with me on Saturday. I've finalized a mile-by-mile pace wristband that takes into account topography, water stops, etc. that will get me to a BQ if I'm feeling good enough to go for it (basically, a 7:43 pace for the first 16 - including a couple of 8:15 miles up the hill at the very start - then a 7:34 for the last 10 if I want to go for it). I've figured out where and what time I want my dad to drop me off on race morning. I've bookmarked three different weather sites, and check them constantly, despite the fact they all have the same info and only update a couple of times a day.

So, like I said, nothing too unusual, right?

Wow and I thought I obsessed.

 

[FUBAR]

Been out guys, wife's grandma died and we took a few days to attend the funeral and be with family. Back now and trying to find a new motivation.

I think I found it.. - I will probably hit the 50k, not the 50 miler. New baby in December will limit my training some, but this event looks awesome. Anyone want to join me?

If anyone was confused by my original post, I had the wrong link first.

 

[Sand]

I've finalized a mile-by-mile pace wristband that takes into account topography, water stops, etc. that will get me to a BQ if I'm feeling good enough to go for it

Speaking of customized pace bands for Marine Corps, you might want to pony up the $5.75 and check out this one, too. I've used his Boston pace band, and it's positively . If nothing else, you can compare his recommended splits to your own; I can't imagine that you'd regret spending the money.

Thanks for the tip - already did it. I used his recommended splits as a guideline, then modified a little based on my approach of "go out a little slower than BQ pace and then pick it up the last 10 miles if you're feeling it."

And congrats on starting page 420. If only I could think of an appropriate way to mark the occasion...

I had to Google "420." I had no idea what that meant. It's been a while.

I suddenly don't feel as bad about liking the All of Your Bourbon Are Belong to Us team name that you were crapping on.

Just for the record, I still like All of Your Bourbon Are Belong to Us. to the haters.

 

[2Young2BBald]

Mentally ... it's going to be a long week. I bought my race morning throwaway sweats this weekend and have compiled a comprehensive checklist of everything I'm taking down to DC with me on Saturday. I've finalized a mile-by-mile pace wristband that takes into account topography, water stops, etc. that will get me to a BQ if I'm feeling good enough to go for it (basically, a 7:43 pace for the first 16 - including a couple of 8:15 miles up the hill at the very start - then a 7:34 for the last 10 if I want to go for it). I've figured out where and what time I want my dad to drop me off on race morning. I've bookmarked three different weather sites, and check them constantly, despite the fact they all have the same info and only update a couple of times a day.

So, like I said, nothing too unusual, right?

Wow and I thought I obsessed.

Doesn't look obsessed to me The checklist made me think of this Marathon Checklist & this Triathlon Checklist. The triathlon list has saved me from forgetting vital gear several times!

 

[prosopis]

Legs feel pretty sore today. I did 1/2 hour on the rowing machine and a little stationary bike but no running.

 

[FUBAR]

Casual trail 5k run this evening, felt fantastic. Didn't look at my watch until towards the end, and saw I was running a 7:45 pace at that point, checked the totals and ran a 7:27 pace throughout. Ran another 1.5 just for kicks as I was feeling great and came home a little later than expected but it was worth it

All that running and biking in the heat seems to have paid off, I was never running a sub 7:30 this easily before, and to be doing it on a trail just shows how much a difference the weather makes.

 

[gruecd]

7-miler this afternoon felt good. Averaged 7:52s, and the 8 x 100M strides felt smooth and fast.

Gonna require some serious HTFU if I'm gonna get out there tomorrow morning, though. Forecast for 6 AM is 100% chance of rain with SSE winds at 22 gusting to 30. Guessing my bed is going to feel like a much better alternative...

 

[tri-man 47]

Been out guys, wife's grandma died and we took a few days to attend the funeral and be with family. Back now and trying to find a new motivation.

I think I found it... - I will probably hit the 50k, not the 50 miler. New baby in December will limit my training some, but this event looks awesome. Anyone want to join me?

If anyone was confused by my original post, I had the wrong link first.

Looks beautiful! Can I just sit on a hilltop for a few hours and hand you a gel as you go by?

 

[FUBAR]

Been out guys, wife's grandma died and we took a few days to attend the funeral and be with family. Back now and trying to find a new motivation.

I think I found it... - I will probably hit the 50k, not the 50 miler. New baby in December will limit my training some, but this event looks awesome. Anyone want to join me?

If anyone was confused by my original post, I had the wrong link first.

Looks beautiful! Can I just sit on a hilltop for a few hours and hand you a gel as you go by?

Sure, I like vanilla with caffeine.

 

[The_Man]

Taper Time - A Diary of Madness (Part II)

My daughter still has a cold and my wife started coming down with one last night. So I slept on the couch - didn't want to risk breathing infected air all night. So far, so good. Last night at my son's soccer practice, a ball came shooting off the field toward me, and I lunged to the right to stop it with my foot (still wearing my dress shoes from work) and almost slipped on the leather soles, then silently berated myself for risking a sprained ankle.

Fortunately, like yesterday, the insanity seems not to have affected me physically. I did pick things up toward the end of today's 3-miler, finishing with a 7:45 mile that came perilously close to race pace, but overall did a solid 8:03 pace with a very comfortable effort (139 HR). Four miles tomorrow and then just a 2-mile jog on Saturday are all that's left. I'm thinking I might go for another massage tomorrow.

 

[pmbrown_22]

Taper Time - A Diary of Madness (Part II)My daughter still has a cold and my wife started coming down with one last night. So I slept on the couch - didn't want to risk breathing infected air all night. So far, so good. Last night at my son's soccer practice, a ball came shooting off the field toward me, and I lunged to the right to stop it with my foot (still wearing my dress shoes from work) and almost slipped on the leather soles, then silently berated myself for risking a sprained ankle.Fortunately, like yesterday, the insanity seems not to have affected me physically. I did pick things up toward the end of today's 3-miler, finishing with a 7:45 mile that came perilously close to race pace, but overall did a solid 8:03 pace with a very comfortable effort (139 HR). Four miles tomorrow and then just a 2-mile jog on Saturday are all that's left. I'm thinking I might go for another massage tomorrow.

That stuff is all normal. The last couple of days before mine, I was taking daily doses of DayQuil just to make sure I did not come down with anything or have any surprises.Usually something happens when you are most cautious and you change up you thining on things.You will be fine. I think you are going to have a great race. You have had a really good training cycle.

 

[Ned]

Taper Time - A Diary of Madness (Part II)

My daughter still has a cold and my wife started coming down with one last night. So I slept on the couch - didn't want to risk breathing infected air all night. So far, so good. Last night at my son's soccer practice, a ball came shooting off the field toward me, and I lunged to the right to stop it with my foot (still wearing my dress shoes from work) and almost slipped on the leather soles, then silently berated myself for risking a sprained ankle.

Fortunately, like yesterday, the insanity seems not to have affected me physically. I did pick things up toward the end of today's 3-miler, finishing with a 7:45 mile that came perilously close to race pace, but overall did a solid 8:03 pace with a very comfortable effort (139 HR). Four miles tomorrow and then just a 2-mile jog on Saturday are all that's left. I'm thinking I might go for another massage tomorrow.

this is all you need

 

[tri-man 47]

I'm thinking I might go for another massage tomorrow.

All your great training and incredibly detailed preparation during this taper ...and you come out with this bit of wishy-washiness? Funny.Can't wait for your race and race report! I know these final days drive ya totally nuts.

 

[The_Man]

I'm thinking I might go for another massage tomorrow.

All your great training and incredibly detailed preparation during this taper ...and you come out with this bit of wishy-washiness? Funny.

Yeah, well, that's because I'd need to run that expenditure (of money and time) past my wife. It would tilt the recent Personal Day of Beauty/Relaxation score to 2-0 in my favor and let's just say that's a game where I don't want to run up the score.

 

[wraith5]

Taper Time - A Diary of Madness (Part II)My daughter still has a cold and my wife started coming down with one last night. So I slept on the couch - didn't want to risk breathing infected air all night. So far, so good. Last night at my son's soccer practice, a ball came shooting off the field toward me, and I lunged to the right to stop it with my foot (still wearing my dress shoes from work) and almost slipped on the leather soles, then silently berated myself for risking a sprained ankle.Fortunately, like yesterday, the insanity seems not to have affected me physically. I did pick things up toward the end of today's 3-miler, finishing with a 7:45 mile that came perilously close to race pace, but overall did a solid 8:03 pace with a very comfortable effort (139 HR). Four miles tomorrow and then just a 2-mile jog on Saturday are all that's left. I'm thinking I might go for another massage tomorrow.

My kids have gotten me sick before my last 2 marathons - it's like clockwork in the fall & early winter. I even took antibiotics as a precautionary measure (which probably has some not-so-great side effects). Good luck staying clear. Like PMB said you've had a great training cycle. With the crazy midwest weather and tired legs I decided not to venture out this morning and couldn't find the motivation to jump on the bike trainer. I think I'm going to head to the pool at lunch and maybe I'll ride tonight after the kids are in bed. I am actually more tired now after my 22 mile trail run than I was after the marathon. And after 2 days of doing nothing and feeling pretty good, I woke up this morning to very sore and stiff achilles tendons in both legs.

 

[2Young2BBald]

I'm thinking I might go for another massage tomorrow.

All your great training and incredibly detailed preparation during this taper ...and you come out with this bit of wishy-washiness? Funny.

Yeah, well, that's because I'd need to run that expenditure (of money and time) past my wife. It would tilt the recent Personal Day of Beauty/Relaxation score to 2-0 in my favor and let's just say that's a game where I don't want to run up the score.

Do a couples massage, win-win.

 

[gruecd]

Holy wind, Batman!

I think I might need to get dropped off 12 miles SW of home for tonight's run....

 

[Sand]

Holy wind, Batman! I think I might need to get dropped off 12 miles SW of home for tonight's run....

Well, you do present a large frontal area.

 

[pmbrown_22]

Holy wind, Batman! I think I might need to get dropped off 12 miles SW of home for tonight's run....

From the looks in Cincy, wear a loose jacket and you may end up there anyway in record time.

 

[gruecd]

Well, you do present a large frontal area.

That's what she said....

 

[wraith5]

First swim since the triathlon on AUGUST 8!! Not even sure how I let that happen! Signed up for a year pass at the place so I have no excuse for not going 1-2 per week from now on.

Overall it didn't feel too bad - my form is terrible but I didn't get winded. Mostly 200s with a 400 thrown in for good measure. Just 1400yds total.

 

[tri-man 47]

Well, you do present a large frontal area.

That's what she said....

Dear Lord.

 

[gruecd]

Well, you do present a large frontal area.

That's what she said....

Dear Lord.

Again....

 

[The_Man]

Today's Washington Post had a cool online graphic about the physical adaptations your body undertakes during marathon training.

 

[pigskinliquors]

The_Man: love to see the obsession with the taper. It never gets old. You've done all the preparing, it's now time to just trust in it! Get the massage if you think you need it. I just received a foam roller for getting kinks out, and for $13 it certainly seems to have already paid for itself as I used it this morning, and it seems to have helped.

Wraith: Glad to hear you are back in the water!

Fubar: I'll hang with Tri-Man and dispense gel for you. Looks like a GREAT race!!

_________________

My update:

I went away for a weekend with a "friend". Like Grue, she did have a large "frontal area" which kept me in for the most part . Saturday (before we left), I got in a 10 minute spin, followed by 10 hard minutes of lunges, then 10 more minutes of spinning. It seemed like a great idea as I didn't get time to get a full workout in, but I paid for it as I had trouble walking on Sunday. Sunday my "friend" went shopping which I wanted to avoid like the plague so I went out for an 11 miler with my sore legs. It was 76 degrees at the start (83 at the finish), and I went painfully slow (literally). I followed that up with a fairly vigorous climb up Enchanted Rock as my legs just hadn't taken enough of a beating.

I took yesterday off, and did my final pre-race brick this morning. I planned on doing a 56/5.6, but knew it would be difficult as the temp was 76 at the start (84 at the finish), and the winds were at 20 MPH. The bike felt pretty darn good, but the final 6 miles were right back into the wind, and pretty much sucked the life out of my legs. It was my first ride over 40 miles this year so I was pretty pleased just to get it in. The run felt great at the beginning, but my right calf started aching really bad after a mile and a half. I decided to not risk it, and slowed it down a bit and cut the run off short. I ended up doing:

Bike:

56.1 miles in 2:39:15; 21.1 MPH AVE; AVE HR 153 BPM; MAX HR 171 [i'll ecstatically take this same ride on race day!]

Run:

Mile 1: 8:02 (AVE HR 166) [ waaaaay too fast on exhausted legs]

Mile 2: 8:09 (171)

Mile 3: 8:23 (171)

After the brick I took in a large protein shake, took an ice bath and then used my new foam roller to roll out my calves. I'm pretty sure there is no damage done, but I'm taking it ez as a precaution from here until race day (12 days). My quads are cramping right now, and I'll work those out on the foam roller later. I'd have loved to have gotten a longer run in today to get a better feel what it's going to be like on race day, but it wasn't in the cards. I'm now joining The_Man in taper-ville.

 

[wraith5]

My update:I went away for a weekend with a "friend". Like Grue, she did have a large "frontal area" which kept me in for the most part .

Yeah, I bet it did.

 

[tri-man 47]

My update:

I went away for a weekend with a "friend". Like Grue, she did have a large "frontal area" which kept me in for the most part . Saturday (before after we left), I got in a 10 minute spin, followed by 10 hard minutes of lunges, then 10 more minutes of spinning. It seemed like a great idea as I didn't get time to get a full workout in, but I paid for it as I had trouble walking on Sunday.

I followed that up with a fairly vigorous climb up The Enchanted Rocks as my legs just hadn't taken enough of a beating.

Fixed. This page 420 has taken a turn for the weird. Fitting, I suppose. Page 690 will get realll interesting.

 

[Ned]

My update:

I went away for a weekend with a "friend". Like Grue, she did have a large "frontal area" which kept me in for the most part . Saturday (before after we left), I got in a 10 minute spin, followed by 10 hard minutes of lunges, then 10 more minutes of spinning. It seemed like a great idea as I didn't get time to get a full workout in, but I paid for it as I had trouble walking on Sunday.

I followed that up with a fairly vigorous climb up The Enchanted Rocks as my legs just hadn't taken enough of a beating.

Fixed. This page 420 has taken a turn for the weird. Fitting, I suppose. Page 690 will get realll interesting.

I was just thinking the same thing.I had a 5mi run today and it was pretty MEH. I'm really noticing a trend of my first day back from a non-running day being the worst day. Anyone else experience this?

 

[Ned]

Today's Washington Post had a cool online graphic about the physical adaptations your body undertakes during marathon training.

Thanks for posting this. I'm becoming pretty fascinated with how the body is able to adapt to this craziness.

 

[prosopis]

It was 83 out today. I was at the gym doing weights and while I was there I hopped on the tread mill for 3 miles. I will hit the streets tomorrow regardless of the temps. I was thinking of Grue when I saw the weather today. Looked like pretty bad stuff was headed that way.

 

[mr. furley]

Holy wind, Batman!

clocked 3.03 in the wind tonight. 30+ sustained winds with 50+ mph gusts at one point a huge gust popped up and actually shoved me back a half-step. insane.

 

[tri-man 47]

Today's Washington Post had a cool online graphic about the physical adaptations your body undertakes during marathon training.

Thanks for posting this. I'm becoming pretty fascinated with how the body is able to adapt to this craziness.

That IS a great article ...a solid review of all the key elements.

 

[Ned]

Today's Washington Post had a cool online graphic about the physical adaptations your body undertakes during marathon training.

Thanks for posting this. I'm becoming pretty fascinated with how the body is able to adapt to this craziness.

That IS a great article ...a solid review of all the key elements.

The part that really hit home the most for me - Brain Training

On a conscious level, we're all more comfortable and confident doing something we have done before.

I'm finding this so true with every mileage PR I hit. It seems obvious, but it really is

 

[Sand]

First swim since the triathlon on AUGUST 8!! :( Not even sure how I let that happen! Signed up for a year pass at the place so I have no excuse for not going 1-2 per week from now on. Overall it didn't feel too bad - my form is terrible but I didn't get winded. Mostly 200s with a 400 thrown in for good measure. Just 1400yds total.

Excellent.Here is a good workout for you. Did this one tonight (I was in a masochistic mood). Swim 10x100 with 10 seconds rest in between. Full bore on each 100. Record final time. I managed a 15:10 (after you remove the 90 seconds rest in here that comes to a 1:22/100 average). Not too shabby. And holy crap that set sucks.

 

[gruecd]

Holy wind, Batman!

clocked 3.03 in the wind tonight. 30+ sustained winds with 50+ mph gusts at one point a huge gust popped up and actually shoved me back a half-step. insane.

Yeah, the gusts were crazy, but for the most part, I didn't think it was too bad for my 12. Of course, I stayed in town, so the buildings helped block the wind. Ran the first 6 miles in 49:53 (8:19 average), then got the wind at my back and knocked out the last 6 miles in 46:26 (7:44). Last two miles were 7:04 and 7:09, and overall average was 8:02. Glad I got out there and got it done.

 

[pmbrown_22]

Back to serious running for me last night. I have had all the rest I can take. My mood has not been so pleasant without me running so I needed to get out there for some pavement therapy. Got in 6 mile all under 8:00 pace. Legs felt good and I am going to go back out for 8 tonight. A little slower tonight, but I am looking forward to it. Still am making plans for the rest of the year as well as the spring, but nothing is in stone yet.

Have a great day guys.

Oh and as far as names go for the team. I was even thinking last night that maybe we can open it up to the FFA if we wanted to. There are a lot of creative minds out there.

 

[pigskinliquors]

Furley and Grue: Glad to hear you survived the wind. During my ride yesterday my bike was bouncing around enough where it kept me off the aero-bars much more than I would have liked. Thankfully, it's much calmer down here today, but unfortunately still hot.

Sand: Just reading 10X100 sent a painful shock down my shoulder. A 1:22 average is insane. If I could do ONE at that pace I'd be ecstatic.

Ned: It's been awesome watching you gain distance, speed and confidence

___________________________

Training Question:

My right calf is really beat up from yesterday's workout. I can walk without a limp, but it hurts to put weight on it. I'm fairly certain there are no major tears, just some damage. I'm supposed to swim today (which will be shortened due to my shoulder), run tomorrow, and bike on Friday. I'm going to switch the bike to tomorrow for sure, and am contemplating skipping my run altogether to give my calf more time to heal. I'm afraid of losing too much endurance, and am trying to determine how little I can run while minimizing losses.

The question is: How much will I lose if I just do the following...

This week I've already done:

11 miles on Sunday

3 miles on Tuesday (part of a brick)

Next week:

5 miles on Sunday [i might even shorten further if my calf still hurts]

3 miles on Tuesday

2 miles on Thursday

Following Sunday = race 1.2/56/13.1

Too much taper is the question????

 

[tri-man 47]

Too much taper is the question????

I'd say play it safe. You will not lose your running fitness, particularly if you're keeping up on other disciplines. Be rested and ready. Don't go in with nagging injuries or being worn down.----The BAA has sent me confirmation for Boston!

 

[pigskinliquors]

The BAA has sent me confirmation for Boston!

SWEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEET! Man I hope I get to post the same thing you did next year!!

 

[wraith5]

First swim since the triathlon on AUGUST 8!! Not even sure how I let that happen! Signed up for a year pass at the place so I have no excuse for not going 1-2 per week from now on. Overall it didn't feel too bad - my form is terrible but I didn't get winded. Mostly 200s with a 400 thrown in for good measure. Just 1400yds total.

Excellent.Here is a good workout for you. Did this one tonight (I was in a masochistic mood). Swim 10x100 with 10 seconds rest in between. Full bore on each 100. Record final time. I managed a 15:10 (after you remove the 90 seconds rest in here that comes to a 1:22/100 average). Not too shabby. And holy crap that set sucks.

Sounds positively vomit enducing.

 

[IvanKaramazov]

50 mph wind gusts + sleet + snow = 10 super-slow, easy miles on the TM today. This worked out pretty well as I got to watch most of Pet Semetary on AMC and finished feeling only a little more tired than I would have liked but pretty fresh overall.

Assuming the next couple of weeks go well, I should seriously start doing some mile repeats or something. I feel like I've lost quite a bit of speed both from marathon training itself (lots of slow-ish miles) and from the prolonged recovery.

 

[2Young2BBald]

Today's Washington Post had a cool online graphic about the physical adaptations your body undertakes during marathon training.

Thanks for posting this. I'm becoming pretty fascinated with how the body is able to adapt to this craziness.

That IS a great article ...a solid review of all the key elements.

The part that really hit home the most for me - Brain Training

On a conscious level, we're all more comfortable and confident doing something we have done before.

I'm finding this so true with every mileage PR I hit. It seems obvious, but it really is

Within the last year, Triathlete had an outstanding article on visioning and how it can be used for success (and referenced NASA studies and test done prior to the 1st lunar landing). If I can dig it up, I'll let you know and get it to you somehow. It is an awesome read and I used not just for training and competition, but for visioning discussions with teams at work.

 

[2Young2BBald]

Furley and Grue: Glad to hear you survived the wind. During my ride yesterday my bike was bouncing around enough where it kept me off the aero-bars much more than I would have liked. Thankfully, it's much calmer down here today, but unfortunately still hot.

Sand: Just reading 10X100 sent a painful shock down my shoulder. A 1:22 average is insane. If I could do ONE at that pace I'd be ecstatic.

Ned: It's been awesome watching you gain distance, speed and confidence

___________________________

Training Question:

My right calf is really beat up from yesterday's workout. I can walk without a limp, but it hurts to put weight on it. I'm fairly certain there are no major tears, just some damage. I'm supposed to swim today (which will be shortened due to my shoulder), run tomorrow, and bike on Friday. I'm going to switch the bike to tomorrow for sure, and am contemplating skipping my run altogether to give my calf more time to heal. I'm afraid of losing too much endurance, and am trying to determine how little I can run while minimizing losses.

The question is: How much will I lose if I just do the following...

This week I've already done:

11 miles on Sunday

3 miles on Tuesday (part of a brick)

Next week:

5 miles on Sunday [i might even shorten further if my calf still hurts]

3 miles on Tuesday

2 miles on Thursday

Following Sunday = race 1.2/56/13.1

Too much taper is the question????

Instead of the 5 mile run, walk 3 to 4 to avoid the pounding while still putting some light repetitive stress on your legs. The bike and the pool will keep your stamina where it needs to be. Probably too late for today, but if not, wear the 2XUs in the pool to protect your calf and screw what it looks like. You don't want to limp in to the HIM.

 

[pigskinliquors]

Instead of the 5 mile run, walk 3 to 4 to avoid the pounding while still putting some light repetitive stress on your legs. The bike and the pool will keep your stamina where it needs to be. Probably too late for today, but if not, wear the 2XUs in the pool to protect your calf and screw what it looks like. You don't want to limp in to the HIM.

Great idea regarding walking. I might do a slow run with some walks built in. I can also run the trail behind my house which will reduce the pounding. I didn't think to bring the 2XU's in, as I'm going straight to the pool after work, but I will have my wetsuit on which will help support them. It's going to be a very quick swim, as my shoulder hurts like a mother-####er.

 

[Sand]

First swim since the triathlon on AUGUST 8!! Not even sure how I let that happen! Signed up for a year pass at the place so I have no excuse for not going 1-2 per week from now on. Overall it didn't feel too bad - my form is terrible but I didn't get winded. Mostly 200s with a 400 thrown in for good measure. Just 1400yds total.

Excellent.Here is a good workout for you. Did this one tonight (I was in a masochistic mood). Swim 10x100 with 10 seconds rest in between. Full bore on each 100. Record final time. I managed a 15:10 (after you remove the 90 seconds rest in here that comes to a 1:22/100 average). Not too shabby. And holy crap that set sucks.

Sounds positively vomit enducing.

Yeah - that's the whole point. Swimming has doesn't beat you up like running. All intervals all the time, baby! (And this one hurts more than most).Just as a small update I got back on a flat track today and managed to get in 5 miles at 8:10 per mile. I'm definitely not in the best shape that I have been in, but that is just a matter of time. No calf issues. I think I have it licked!On the good news front I have to miss the 10k I ran last year and loved so much. Why is that good news? Because the local bike club was nice enough to put together a 10 mile TT on the same day. So now I can do something next weekend. I won the 12 mile one they had earlier this year (by :07), so I'm pumped about defending my honor.

 

[Sand]

Instead of the 5 mile run, walk 3 to 4 to avoid the pounding while still putting some light repetitive stress on your legs. The bike and the pool will keep your stamina where it needs to be. Probably too late for today, but if not, wear the 2XUs in the pool to protect your calf and screw what it looks like. You don't want to limp in to the HIM.

Great idea regarding walking. I might do a slow run with some walks built in. I can also run the trail behind my house which will reduce the pounding. I didn't think to bring the 2XU's in, as I'm going straight to the pool after work, but I will have my wetsuit on which will help support them. It's going to be a very quick swim, as my shoulder hurts like a mother-####er.

If this is a wetsuit swim and your shoulder still hurts I'd blow off any more swimming at all. I don't think you need it and would be much better served by healing up as much as possible.

 

[FUBAR]

oof, legs are hurting today, I'll need to work to get up to 50k shape.

1hr on the expresso bike yesterday - why is it I'm sorer after that than if I had rode 2+ hours on a real bike? then today, mile repeats with 1/2 mile rest between. Pushed it, the 5th hurt. still, kept the first 4 under 7:15, last one was 7:27. The 1/2 rests consisted of some walking, some slow jogs.

 

[The_Man]

Well, I had my last real pre-race run yesterday, four easy miles. Just a 2-mile leg-stretcher on Saturday between me and the marathon.

I started in the heat of a July 4th weekend in Boston, with a run that included the Heartbreak Hills section of the marathon course, did 85 workouts over 17 weeks with just one unscheduled rest day, covered 527 miles and knocked almost 8 minutes off the time of my first Half Marathon in March. I ran while on vacation at the beach, I finished a run before 5 a.m. at my parents' house one morning so we could still leave in time to be at Busch Gardens when it opened, I ran when it was 80 degrees with 80 percent humidity and the sun was up by 6 a.m., and I ran when it was 40 degrees and still dark at 7 a.m.

I've also lost around 20 lbs. and changed jobs from the soul-crushing stress of a place where I'd really been struggling for the last 2 or 3 of the 5 years I spent there, to somewhere that (while it's only been 3 weeks) seems like a great fit where I'll be happy to spend a long time.

I want to express again how much I appreciate everyone on this thread. I really enjoy the solitude of running - it really feels like the only alone time I have in my life. But I also like having friends to share the experience with, people with great insight and humor who will deliver a pat on the back or a kick in the pants, depending on what's needed. So thanks again.

Not sure of the direct link for raceday tracking; the website (http://www.marinemarathon.com/) says click "results" and you'll be able to get 5k splits during the race, but the link isn't live yet. If you're interested (and near your computer Sunday a.m.), I am #9857. For the record, I am planning on running the first 5k as my slowest of the entire race - the course's biggest hills, plus my desire not to go out too fast have me targeting a 24:54 (right around 8:00 pace) for that section.

Decided not to get the massage. Didn't want to stretch my wife's patience any farther, and am also firmly in "don't do anything any different this week than any other week" mode.

 

[IvanKaramazov]

Well, I had my last real pre-race run yesterday, four easy miles. Just a 2-mile leg-stretcher on Saturday between me and the marathon.I started in the heat of a July 4th weekend in Boston, with a run that included the Heartbreak Hills section of the marathon course, did 85 workouts over 17 weeks with just one unscheduled rest day, covered 527 miles and knocked almost 8 minutes off the time of my first Half Marathon in March. I ran while on vacation at the beach, I finished a run before 5 a.m. at my parents' house one morning so we could still leave in time to be at Busch Gardens when it opened, I ran when it was 80 degrees with 80 percent humidity and the sun was up by 6 a.m., and I ran when it was 40 degrees and still dark at 7 a.m.I've also lost around 20 lbs. and changed jobs from the soul-crushing stress of a place where I'd really been struggling for the last 2 or 3 of the 5 years I spent there, to somewhere that (while it's only been 3 weeks) seems like a great fit where I'll be happy to spend a long time.

Good luck on Sunday. This is when it all comes together.