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Ran a 10k in June (6 Viewers)
- Thread starter GStrot
- Start date
Sand
Footballguy
I was just giving triman crap. I'm not that fast, either.Today was another 7 miler - 8:23/mile. More sore today, but I need to keep it up as today is only the second of the planned six 7 milers in a row. I'm going with the "just run, baby" plan.You guys are still WAY faster then me. I am sticking to the runners world plan combined with Mcmillan calculator. The runners world plan has me doing the long runs at 12:00/mile avg. I have been doing them at 11:30/mile avg which is the Mcmillan number. I am hoping this will all translate to some speed in the future. I have never had to walk during this training plan which for me is huge psychologically. I have a 7 mile speed work scheduled for Wednesday. The speed is picked up to 9:48 for that.Just a sedate 7 miles for me today.Just a casual 7 miles for you!7 miles for me today. I put off my run until 1:00 this afternoon. I was going to do it first thing in the morning but 40 is just to cold. I waited until it hit 65 and I was gone.
18 degrees here this morning, plus a steady west wind. Did 8 miles, with 6 at marathon'ish tempo - 8:00/mi out (into the wind), 7:45/mi back.
8:10/mile average - nice levee run down here in New Orleans. Climbing consisted of one 15 foot hill - up the levee.
prosopis
Arizona Chupacabra
woahI was just giving triman crap. I'm not that fast, either.Today was another 7 miler - 8:23/mile. More sore today, but I need to keep it up as today is only the second of the planned six 7 milers in a row. I'm going with the "just run, baby" plan.You guys are still WAY faster then me. I am sticking to the runners world plan combined with Mcmillan calculator. The runners world plan has me doing the long runs at 12:00/mile avg. I have been doing them at 11:30/mile avg which is the Mcmillan number. I am hoping this will all translate to some speed in the future. I have never had to walk during this training plan which for me is huge psychologically. I have a 7 mile speed work scheduled for Wednesday. The speed is picked up to 9:48 for that.Just a sedate 7 miles for me today.Just a casual 7 miles for you!7 miles for me today. I put off my run until 1:00 this afternoon. I was going to do it first thing in the morning but 40 is just to cold. I waited until it hit 65 and I was gone.
What training plan is that?
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tri-man 47
Footballguy
Had the mean old levee taught you to weep and moan?:Zep:Sand said:Just a sedate 7 miles for me today.tri-man 47 said:Just a casual 7 miles for you!7 miles for me today. I put off my run until 1:00 this afternoon. I was going to do it first thing in the morning but 40 is just to cold. I waited until it hit 65 and I was gone.18 degrees here this morning, plus a steady west wind. Did 8 miles, with 6 at marathon'ish tempo - 8:00/mi out (into the wind), 7:45/mi back.
15 miles for me this morning before church. Same conditions - 18 degrees with some steady wind (5 degree wind chill). Last couple miles out into the wind were tough; much better heading back. Good news is being up to this distance already, and in these conditions. But I was toasted by the end of it.
Prosopis - don't worry about the times. It's really great that you're getting comfortable with the increased distances. You've had a ton of progress this year!
Sand
Footballguy
The "I finally have time to run when I want to over the holidays" training plan. Really no defined training plan. Probably in line with the BarryP plan espoused and talked about a bit on Slowtwitch more than anything else. I am just running and getting mileage in. I will probably try and get good mileage in this month and then try to get it going a bit faster next month - before my half in February.prosopis said:woahSand said:
SteelCurtain
Footballguy
Yeah, I wish I could, unfortunately, I was on some bike/run trails in an unknown town, so I'm not sure of the particulars. I'm going off the time I ran and the distance I saw at one point and then later on saw that it had blanked out.2Young2BBald said:
amnIPhone:
Ned
Footballguy
Back to back failed long runs 
. This stupid cold won't go away. I planned on doing 9, but after about 5 my throat couldn't take it any more so I headed home (got 5.75 in). Energy wise I was OK, but the cold air just stung the sore throat too much after a while. <insert HTFU here>
. This stupid cold won't go away. I planned on doing 9, but after about 5 my throat couldn't take it any more so I headed home (got 5.75 in). Energy wise I was OK, but the cold air just stung the sore throat too much after a while. <insert HTFU here>
IvanKaramazov
Footballguy
Have you tried wearing something (like a gaiter) over your mouth in cold weather? Might help.Back to back failed long runs. This stupid cold won't go away. I planned on doing 9, but after about 5 my throat couldn't take it any more so I headed home (got 5.75 in). Energy wise I was OK, but the cold air just stung the sore throat too much after a while. <insert HTFU here>
Sand
Footballguy
Seriously, this is what you need Ned.Have you tried wearing something (like a gaiter) over your mouth in cold weather? Might help.Back to back failed long runs. This stupid cold won't go away. I planned on doing 9, but after about 5 my throat couldn't take it any more so I headed home (got 5.75 in). Energy wise I was OK, but the cold air just stung the sore throat too much after a while. <insert HTFU here>
pmbrown_22
Footballguy
Still logging my miles although I took a USRD yesterday to heal up my high ankles and lower calf muscles. Running on the snow is taking it's toll on them. I will push through when I need to, but right now my body is still getting used to it. Seriously thinking about some yak Trax for this year. Seems we are already getting more snow than usual and this weekend is supposed to be a bear.
Have a great day all.
Have a great day all.
2Young2BBald
Footbaldguy
I love the YakTrax and did my first icy run with them this weekend. I had to remind myself to shorten my gait and lift my legs more. I had my only real training injury of 2010 to my calf that I think, in part, was due to running in the trax. It seems like the way they grip doesn't allow me to roll off of the balls of my feet like running on pavement does. It's a lot running on trails. Just a word of caution to take it slow the first few runs with them to make sure you are ready for the difference. On the plus side, the snow running is a crusher workout for the core.pmbrown_22 said:
Ned
Footballguy
Nice. We actually have 2 of these (similar brand anyway) for our 2 labs. Good times 'testing' those collars out with my brother.Sand said:Seriously, this is what you need Ned.IvanKaramazov said:Have you tried wearing something (like a gaiter) over your mouth in cold weather? Might help.Ned said:Back to back failed long runs. This stupid cold won't go away. I planned on doing 9, but after about 5 my throat couldn't take it any more so I headed home (got 5.75 in). Energy wise I was OK, but the cold air just stung the sore throat too much after a while. <insert HTFU here>
ETA - I'll be OK without the gaiter once this cold subsides. I may take an unscheduled day off. My throat is extra raw today.
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lumpy19
Footballguy
Assuming this is the thread to ask
Regular runner up til August, wife and I had our first child and I haven't exercised a single minute since then.
Longest race has been a 10k which I've run several times, time always in the mid 50's.
I've trained for a marathon but never run a marathon, during the training I hurt my knee on a 14 mile run and had to take a few months off.
Some friends want to wager me that I can't complete a half marathon(flat course) in under 1:45 on memorial day weekend. I'm 6'0" 220lbs, about 20-25lbs overweight right now.
Do I have any chance?
Regular runner up til August, wife and I had our first child and I haven't exercised a single minute since then.
Longest race has been a 10k which I've run several times, time always in the mid 50's.
I've trained for a marathon but never run a marathon, during the training I hurt my knee on a 14 mile run and had to take a few months off.
Some friends want to wager me that I can't complete a half marathon(flat course) in under 1:45 on memorial day weekend. I'm 6'0" 220lbs, about 20-25lbs overweight right now.
Do I have any chance?
IvanKaramazov
Footballguy
Going from a mid-50s 10K to a sub-1:45 half marathon is a pretty big jump. You're more than doubling your race distance while simultaneously trying to shave about a minute (give or take) off your pace. It's not impossible by any means, but you're an underdog to win this bet IMO.But hey, what's the worst that happens if you lose? Worst case scenario is that you train for a half, drop some unwanted pounds, get back into a normal exercise routine, and hopefully finish the longest race you've ever done.
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2Young2BBald
Footbaldguy
Third
Footballguy
Did 12 yesterday with two other guys...it was a really good run and I love the group run dynamic. Had a really strange and painful cramp about 2 miles in that I still can't figure out. It wasn't a side stitch...it was up under my rib cage on the right side. Felt like a sharp muscle spasm that wouldn't let up and hurt when I took a breath. I kept running and it went away after about 10 minutes...I've never had anything like that before.
Coming off my highest mileage week to date with runs of 8/3/6/4/6/12.
Coming off my highest mileage week to date with runs of 8/3/6/4/6/12.
tri-man 47
Footballguy
I agree with IK that it's a big challenge. But I also agree with his final thoughts as well.Where do you live, generally? Can you do decent training at this time of year? The general approach would be to first build up your mileage to a comfortable level, and then, by March or so, start working on the speed. Will the weather (and the new family situation (congratulations on that!) allow you to get back to the running routine? In addition to the running, you really should do some strength/flexibility training with the idea of building more strength to run at the faster speed.
Ned
Footballguy
I almost forgot. tri-man - you'll probably love this....
During yesterday's run I of course had my mind wandering everywhere and was thinking about how my legs felt at the end of the HM last month in relation to my cardio fitness (legs were trashed, but cardio felt strong). So I got to thinking - is running enough of a workout to get the leg strength up to par for the end of these longer races? Is this just a base mileage issue or should I start looking into mixing in some lunges, squats, etc?
Thinking ahead to the marathon in May, I cringe when I think about how trashed my legs would feel when using the HM as my only basis for what to expect.
During yesterday's run I of course had my mind wandering everywhere and was thinking about how my legs felt at the end of the HM last month in relation to my cardio fitness (legs were trashed, but cardio felt strong). So I got to thinking - is running enough of a workout to get the leg strength up to par for the end of these longer races? Is this just a base mileage issue or should I start looking into mixing in some lunges, squats, etc?
Thinking ahead to the marathon in May, I cringe when I think about how trashed my legs would feel when using the HM as my only basis for what to expect.
lumpy19
Footballguy
Thanks I live in upstate new york but i love running in the snow. Wife is completely on board with me shedding a few lbs
She's agreed to help out watching the baby to allow me some training time.
Sand
Footballguy
What is the wager?Tough challenge. Have you ever run a sub 8 race?
lumpy19
Footballguy
Never run a sub 8 race.....I've also never pushed myself. Of the 10k's I've run they've all been for fun just to challenge myself and see if i could do it with almost no training. The first one i ran was to impress a girl who i met at a party the night before. I kept up for 5 miles and she smoked me the last mile, didn't even get a date out of it
I'm looking to really push myself. I've got a treadmill in my basement and i've run almost my whole life but i've never pushed myself, always just enjoyed getting out and running. I've got a few friends wagering, at $500 on not being able to hit 1:45 and a few other friends i'm negotiating with on a lightning bet, for every minute i'm under they owe me XX and for every minute i go over 1:45 i owe them XX.
tri-man 47
Footballguy
FUBAR - congratulations! Us: You, now:
Ned, you knew this was coming: (and Lumpy, think about this too) - IMO, I believe that you can have better success by building strength through squats/lunges/hill work as supplements to the running mileage. While base mileage is important, it's done with shorter, easier strides. So the leg/butt muscles really don't get worked hard and the hip rotation is minimal. Base mileage is essentially done to develop one muscle: the heart (and it's ability to pump and thereby refuel the muscles). To target leg strength as a parallel to the base mileage, add some specific training. Squats, lunges, hill running or stairs ...all good ways to fully work the muscles so when the mileage gears up and tempo work or interval training is incorporated, the legs are ready to respond. My own bias is to train at distances greater than the race distance so when I race, the muscle memory is there. But this is hard to do for the longer events (marathon; half-Ironman), so the extra edge, IMO, comes from the strength training. Then again, maybe I should let the guys who have actually held pace through to the end of a marathon respond!
You, now: Ned, you knew this was coming: (and Lumpy, think about this too) - IMO, I believe that you can have better success by building strength through squats/lunges/hill work as supplements to the running mileage. While base mileage is important, it's done with shorter, easier strides. So the leg/butt muscles really don't get worked hard and the hip rotation is minimal. Base mileage is essentially done to develop one muscle: the heart (and it's ability to pump and thereby refuel the muscles). To target leg strength as a parallel to the base mileage, add some specific training. Squats, lunges, hill running or stairs ...all good ways to fully work the muscles so when the mileage gears up and tempo work or interval training is incorporated, the legs are ready to respond. My own bias is to train at distances greater than the race distance so when I race, the muscle memory is there. But this is hard to do for the longer events (marathon; half-Ironman), so the extra edge, IMO, comes from the strength training.
Then again, maybe I should let the guys who have actually held pace through to the end of a marathon respond!
Ned
Footballguy
First - Big old congrats FUBAR! Stats on the new babe??Thanks tri-man. I figured you'd have a good response, and its appreciated. It makes a ton of sense and is similar to what I was pondering yesterday. The P90x Legs/Back disc is a pretty good workout. I may pull a few things from it and do a modified version of it. How do you mix it in along with your running?FUBAR - congratulations! Us:You, now:
Ned, you knew this was coming: (and Lumpy, think about this too) - IMO, I believe that you can have better success by building strength through squats/lunges/hill work as supplements to the running mileage. While base mileage is important, it's done with shorter, easier strides. So the leg/butt muscles really don't get worked hard and the hip rotation is minimal. Base mileage is essentially done to develop one muscle: the heart (and it's ability to pump and thereby refuel the muscles). To target leg strength as a parallel to the base mileage, add some specific training. Squats, lunges, hill running or stairs ...all good ways to fully work the muscles so when the mileage gears up and tempo work or interval training is incorporated, the legs are ready to respond. My own bias is to train at distances greater than the race distance so when I race, the muscle memory is there. But this is hard to do for the longer events (marathon; half-Ironman), so the extra edge, IMO, comes from the strength training.Then again, maybe I should let the guys who have actually held pace through to the end of a marathon respond!
Third
Footballguy
This is a bad idea. Sounds like it will take everything you have to hit 1:45...the odds seem exponentially greater you will go over 1:45 as opposed to under. I would only do this if the deal is something akin to, "you pay me $50 for every minute under, I pay you $5 for every minute over."Never run a sub 8 race.....I've also never pushed myself. Of the 10k's I've run they've all been for fun just to challenge myself and see if i could do it with almost no training. The first one i ran was to impress a girl who i met at a party the night before. I kept up for 5 miles and she smoked me the last mile, didn't even get a date out of it
lumpy19
Footballguy
setting up different bets for lightning bets, your idea is a good one, thanksThird said:This is a bad idea. Sounds like it will take everything you have to hit 1:45...the odds seem exponentially greater you will go over 1:45 as opposed to under. I would only do this if the deal is something akin to, "you pay me $50 for every minute under, I pay you $5 for every minute over."Never run a sub 8 race.....I've also never pushed myself. Of the 10k's I've run they've all been for fun just to challenge myself and see if i could do it with almost no training. The first one i ran was to impress a girl who i met at a party the night before. I kept up for 5 miles and she smoked me the last mile, didn't even get a date out of it
I'm looking to really push myself. I've got a treadmill in my basement and i've run almost my whole life but i've never pushed myself, always just enjoyed getting out and running. I've got a few friends wagering, at $500 on not being able to hit 1:45 and a few other friends i'm negotiating with on a lightning bet, for every minute i'm under they owe me XX and for every minute i go over 1:45 i owe them XX.
FUBAR
Footballguy
Thanks guys, it's our 4th son so I'm not too worried about the lack of sleep, we expect it and my wife is a wonderful person who willingly takes the brunt of it. I'll continue to get up around 5, maybe a little earlier now, and if need be take care of the little guy for a couple hours and let mom sleep during that time. 8 lbs, 11 oz, 20.5", our biggest all around.Ned said:First - Big old congrats FUBAR! Stats on the new babe??tri-man 47 said:FUBAR - congratulations! Us:
Ned
Footballguy
FOUR boys? Holy crap you're insane! I have 2 boys and they're all we can handle.Thanks guys, it's our 4th son so I'm not too worried about the lack of sleep, we expect it and my wife is a wonderful person who willingly takes the brunt of it. I'll continue to get up around 5, maybe a little earlier now, and if need be take care of the little guy for a couple hours and let mom sleep during that time. 8 lbs, 11 oz, 20.5", our biggest all around.Ned said:First - Big old congrats FUBAR! Stats on the new babe??tri-man 47 said:FUBAR - congratulations! Us:
prosopis
Arizona Chupacabra
Excellent!!!!!!! Boy or Girl?Congratulations!!!!!!!
prosopis
Arizona Chupacabra
I dont do any of this and I feel I should on my XT days. I have seen the stair machine at the gym. Do you feel that is sufficient?tri-man 47 said:FUBAR - congratulations! Us:
Ned, you knew this was coming: (and Lumpy, think about this too) - IMO, I believe that you can have better success by building strength through squats/lunges/hill work as supplements to the running mileage. While base mileage is important, it's done with shorter, easier strides. So the leg/butt muscles really don't get worked hard and the hip rotation is minimal. Base mileage is essentially done to develop one muscle: the heart (and it's ability to pump and thereby refuel the muscles). To target leg strength as a parallel to the base mileage, add some specific training. Squats, lunges, hill running or stairs ...all good ways to fully work the muscles so when the mileage gears up and tempo work or interval training is incorporated, the legs are ready to respond. My own bias is to train at distances greater than the race distance so when I race, the muscle memory is there. But this is hard to do for the longer events (marathon; half-Ironman), so the extra edge, IMO, comes from the strength training.
prosopis
Arizona Chupacabra
Awesome!!!!I have four kids as well. It is great funThanks guys, it's our 4th son so I'm not too worried about the lack of sleep, we expect it and my wife is a wonderful person who willingly takes the brunt of it. I'll continue to get up around 5, maybe a little earlier now, and if need be take care of the little guy for a couple hours and let mom sleep during that time. 8 lbs, 11 oz, 20.5", our biggest all around.Ned said:First - Big old congrats FUBAR! Stats on the new babe??tri-man 47 said:FUBAR - congratulations! Us:
PizzaDeliveryGuy
extra sausage
Ran my first timed 5k today with the Garmin. I'm on week 6 of the Higdon Novice 5k training schedule but figured why not run the 5k instead of the 2.75 miles. I certainly didn't set any records or hit my first goal (under 30) but I was happy with 31:32 for just getting into it. Too be honest, at this point, I am just happy to complete the 5k without walking or dying. 1 year ago, I would have never believed that I would be able to run a mile let alone the 3.1 that I did today. I have to say that reading through this thread and receiving some advice has really helped with motivation and information. Thanks everyone.
PizzaDeliveryGuy
extra sausage
Congrats!!Thanks guys, it's our 4th son so I'm not too worried about the lack of sleep, we expect it and my wife is a wonderful person who willingly takes the brunt of it. I'll continue to get up around 5, maybe a little earlier now, and if need be take care of the little guy for a couple hours and let mom sleep during that time. 8 lbs, 11 oz, 20.5", our biggest all around.Ned said:First - Big old congrats FUBAR! Stats on the new babe??tri-man 47 said:FUBAR - congratulations! Us:
prosopis
Arizona Chupacabra
Very cool!!!IIRC my first 5k was 35 mins and change.
2Young2BBald
Footbaldguy
Congratulations!!! Man, with 4 boys its no wonder you try and stay in shape. My 12-year old has sent me to the chiro more than one wrestling around, I can only assume the whopping 4 of'em will put on you when they grow upThanks guys, it's our 4th son so I'm not too worried about the lack of sleep, we expect it and my wife is a wonderful person who willingly takes the brunt of it. I'll continue to get up around 5, maybe a little earlier now, and if need be take care of the little guy for a couple hours and let mom sleep during that time. 8 lbs, 11 oz, 20.5", our biggest all around.Ned said:First - Big old congrats FUBAR! Stats on the new babe??tri-man 47 said:FUBAR - congratulations! Us:
FUBAR
Footballguy
FOUR boys? Holy crap you're insane! I have 2 boys and they're all we can handle.Thanks guys, it's our 4th son so I'm not too worried about the lack of sleep, we expect it and my wife is a wonderful person who willingly takes the brunt of it. I'll continue to get up around 5, maybe a little earlier now, and if need be take care of the little guy for a couple hours and let mom sleep during that time. 8 lbs, 11 oz, 20.5", our biggest all around.Ned said:First - Big old congrats FUBAR! Stats on the new babe??tri-man 47 said:FUBAR - congratulations! Us:
honestly, at least so far, our 3rd has not only been the easiest (he's 2 1/2), he makes raising the other two easier. I didn't want more than 2, but our 3rd is one of those kids who lights up the world, our others are great but he really makes things more fun.SteelCurtain
Footballguy
Nice work. Keep it up. If you run a 31:32 in a training run, its very well possible, you could break 30 minutes in a race due to adrenaline, etc.
10-1: 3.1 mi @ 8'16", 25'40", 150 hr 10-2: 3.3 mi, 30'55", 134 hr + 22 mi bike 10-3: 5.6 mi @ 7'44" (gps was off), 43'24", 138 hr 10-4: off 10-5: 3.1 mi @ 8'09", 25'02", 140 hr 10-6: 3.1 mi @ 9'09", 28'40", 127 hr 10-7: 4 mi @ 9'40", 38'43", 140 hr
10-8: 3.5 mi @ 9'31", 33'20", 130 hr 10-9: 2.2 mi @ 9'00", 20'00", 135 hr 10-10: 3.1 mi @ 8'54", 27'36", 141 hr AND 3.2 mi @ 8'47", 141 hr 10-11: 9.0 mi @ 8'59", 1:20'43", 138 hr 10-12: 3.21 @ 9'38", 30'56", 131 hr 10-12: 4 mi @ 8'24", 33'35", 142 hr 10-13: 3.1 @ 9'58", 30'49", 132 hr 10-14: 22 mi bike ride + 3.31 mi @ 9'15", 30'36", 136 hr 10-15: 3 mi @ 8'42", 26'10", 140 hr 10-16: 2.14 mi @ 9'43", 20'42", 140 hr 10-17: 3 mi @ 9'27", 28'21", 134 hr 10-18: 4 mi @ 8'39", 34'35", 131 hr 10-18: 2 mi @ 10'32", 21'03", 120 hr 10-19: 3.5 mi @ 9'45", 34'08", 128 hr 10-20: off 10-21: 15 mi bike ride, 5 min run which doesn't count 10-22: 3.11 mi @ 7'43", 23'58", 150 hr 10-23: 2.76 mi @ 8'5", 24'31", 132 hr plus 38 mi bike ride 10-24: 2 mi @ 10'00" and 4.5 mi @ 8'36", 38'43", 134 hr 10-25: 2.6 mi @ 10'23", 27'00", 123 hr 10-26: 3 mi @ 9'20", 27'58", 124 hr 10-27: 3.1 mi @ 8'25", 26'02", 139 hr 10-28: off 10-29: 2.55 mi @ 7'51", 20'00", 145 hr 10-30: off 10-31: off 29 runs in 31 days, 96.97 miles for October 11-1: 3.1 mi @ 7'45", 23'58", 147 hr 11-2: 7.0 mi @ 8'16", 57'53", 144 hr 11-3: 5.49 mi @ 9'21", 51'25", 147 hr - trail run 11-4: 2.0 mi @ 10'00", 114 hr 11-5: 10.01 mi @ 8'53", 1:28'53", 138 hr 11-6: 5 mi @ 9'02", 45'08", 139 hr - trail run 11-6: 2 mi @ 10'29", 20'55", 124 hr 11-7: 2.26 mi @ 9'11", 20'42", 139 hr 11-8: 3.1 mi @ 8'23", 25'56", 144 hr followed by 11-8: 22.4 mi computrainer bike ride, 1:01'28, 256 average watts, 151 hr 11-8: 1.87 mi, 20 min 11-9: off 11-10: 2 mi @ 10'00", 20'00" 11-11: off 11-12: 2.48 mi @ 9'00", 22'18" 11-13: 3.1 mi @ 8'29", 26'18, 153 hr 11-13: 2 mi @ 10'41", 21'23" 11-14: 13.1 @ 8'42", 1:54:04, 147 hr 11-15: 1.8 mi, 20 mi 11-15: 25 bike, 1:11:45, 226 watts, 143 hr 11-15: 1.86 mi @ 10'45", 20'00", 131 hr 11-16: 2.2 mi, 21'31", 123 hr 11-16: 18 mi computrainer bike, 1:06:32, 136 hr 11-17: 7.01 mi @ 8'59", 1:02:52, 132 hr 11-18: 2.1 mi, 20'00", 119 hr 11-18: 18 mi computrainer bike, 56'12", 256 watts, 136 hr 11-19: off 11-20: 3.2 mi @ 8'44", 27'55", 139 hr and 2.5 mi @ 8'49", 22'06", hr 138 11-21: 2.17 mi @ 9'15", 20'05", 125 hr 11-22: 20.3 mi computrainer bike ride, 56'26", 258 average watts, 153 hr
11-23: 2.1 mi @ 9'50", 20'00", 120 hr and 2.65 mi @ 9'13", 24'50", 140 hr and 21.6 mi computrainer bike ride, 59'55", 233 average watts, 144 hr 11-24: 2.55 mi @ 9'19, 23'44", 122 hr 11-25: 5.0 mi @ 9'39, 48'17", 132 hr 11-26: off (indoor soccer) 11-27: 2.3 mi, 20'00" 11-28: 1.8 mi, 20'00" 11-29: off
11-30: 2.1 mi @ 9'30", 20'00", 130 hr 11-30: 21.6 mi computrainer bike ride, 56'47", 160 watts, 155 hr 11-30: 1.9 mi @ 10'30", 20'00", 123 hr 11-30: 2.25 mi @ 11:06, 25'00", 123 hr 12-1: off 12-2: 2.1 mi run, 20'00" followed by 25 mi bike 12-3: off 12-4: 42.6 mi bike, 1:57, 138 hr, 225 watts followed 3.1 mile run @ 8'19" pace, 25'48", 146 hr 12-5: 3.1 mi run @ 7'28" pace, 23'03", 156 hr 12-6: 2.1 mi run @ 9'45, 20'00", 118 hr followed by 18 mi bike, 1hr, 123 hr followed by 2.1 mi run @ 9'45" pace, 20'00", 118 hr 12-7: 2.2 mile run @ 9'30" pace, 20'00" 12-8: 22 mi bike, 1:10, 127 hr, 200 watts followed by 2 mi run @ 10'00 pace, 20'00", 121 hr
12-9: off
12-10: 2.34 @ 8'40", 20'20", 143 hr
12-11: off
12-12: 2 mi @ 10'00", 20'00"
12-13: 2.2 mi, 20'00", 124 hr
12-14: off
12-15: 2.1 mi, 20'00", 2.1 mi, 20'00", 2.0 mi, 20'00"; 11 mi bike, 20, mi, 283 watts
12-16: off
12-17: 2.64 mi @ 8'08", 21'34", 150 hr
12-18: 13.1 mi @ 9'02", 1:58'28", 141 hr
12-19: 10.1 mi @ 9'21", 1:34'25", 130 hr
12-20: 2.5 mi, 20'00"
77 runs in 80 days
10-8: 3.5 mi @ 9'31", 33'20", 130 hr 10-9: 2.2 mi @ 9'00", 20'00", 135 hr 10-10: 3.1 mi @ 8'54", 27'36", 141 hr AND 3.2 mi @ 8'47", 141 hr 10-11: 9.0 mi @ 8'59", 1:20'43", 138 hr 10-12: 3.21 @ 9'38", 30'56", 131 hr 10-12: 4 mi @ 8'24", 33'35", 142 hr 10-13: 3.1 @ 9'58", 30'49", 132 hr 10-14: 22 mi bike ride + 3.31 mi @ 9'15", 30'36", 136 hr 10-15: 3 mi @ 8'42", 26'10", 140 hr 10-16: 2.14 mi @ 9'43", 20'42", 140 hr 10-17: 3 mi @ 9'27", 28'21", 134 hr 10-18: 4 mi @ 8'39", 34'35", 131 hr 10-18: 2 mi @ 10'32", 21'03", 120 hr 10-19: 3.5 mi @ 9'45", 34'08", 128 hr 10-20: off 10-21: 15 mi bike ride, 5 min run which doesn't count 10-22: 3.11 mi @ 7'43", 23'58", 150 hr 10-23: 2.76 mi @ 8'5", 24'31", 132 hr plus 38 mi bike ride 10-24: 2 mi @ 10'00" and 4.5 mi @ 8'36", 38'43", 134 hr 10-25: 2.6 mi @ 10'23", 27'00", 123 hr 10-26: 3 mi @ 9'20", 27'58", 124 hr 10-27: 3.1 mi @ 8'25", 26'02", 139 hr 10-28: off 10-29: 2.55 mi @ 7'51", 20'00", 145 hr 10-30: off 10-31: off 29 runs in 31 days, 96.97 miles for October 11-1: 3.1 mi @ 7'45", 23'58", 147 hr 11-2: 7.0 mi @ 8'16", 57'53", 144 hr 11-3: 5.49 mi @ 9'21", 51'25", 147 hr - trail run 11-4: 2.0 mi @ 10'00", 114 hr 11-5: 10.01 mi @ 8'53", 1:28'53", 138 hr 11-6: 5 mi @ 9'02", 45'08", 139 hr - trail run 11-6: 2 mi @ 10'29", 20'55", 124 hr 11-7: 2.26 mi @ 9'11", 20'42", 139 hr 11-8: 3.1 mi @ 8'23", 25'56", 144 hr followed by 11-8: 22.4 mi computrainer bike ride, 1:01'28, 256 average watts, 151 hr 11-8: 1.87 mi, 20 min 11-9: off 11-10: 2 mi @ 10'00", 20'00" 11-11: off 11-12: 2.48 mi @ 9'00", 22'18" 11-13: 3.1 mi @ 8'29", 26'18, 153 hr 11-13: 2 mi @ 10'41", 21'23" 11-14: 13.1 @ 8'42", 1:54:04, 147 hr 11-15: 1.8 mi, 20 mi 11-15: 25 bike, 1:11:45, 226 watts, 143 hr 11-15: 1.86 mi @ 10'45", 20'00", 131 hr 11-16: 2.2 mi, 21'31", 123 hr 11-16: 18 mi computrainer bike, 1:06:32, 136 hr 11-17: 7.01 mi @ 8'59", 1:02:52, 132 hr 11-18: 2.1 mi, 20'00", 119 hr 11-18: 18 mi computrainer bike, 56'12", 256 watts, 136 hr 11-19: off 11-20: 3.2 mi @ 8'44", 27'55", 139 hr and 2.5 mi @ 8'49", 22'06", hr 138 11-21: 2.17 mi @ 9'15", 20'05", 125 hr 11-22: 20.3 mi computrainer bike ride, 56'26", 258 average watts, 153 hr
11-23: 2.1 mi @ 9'50", 20'00", 120 hr and 2.65 mi @ 9'13", 24'50", 140 hr and 21.6 mi computrainer bike ride, 59'55", 233 average watts, 144 hr 11-24: 2.55 mi @ 9'19, 23'44", 122 hr 11-25: 5.0 mi @ 9'39, 48'17", 132 hr 11-26: off (indoor soccer) 11-27: 2.3 mi, 20'00" 11-28: 1.8 mi, 20'00" 11-29: off
11-30: 2.1 mi @ 9'30", 20'00", 130 hr 11-30: 21.6 mi computrainer bike ride, 56'47", 160 watts, 155 hr 11-30: 1.9 mi @ 10'30", 20'00", 123 hr 11-30: 2.25 mi @ 11:06, 25'00", 123 hr 12-1: off 12-2: 2.1 mi run, 20'00" followed by 25 mi bike 12-3: off 12-4: 42.6 mi bike, 1:57, 138 hr, 225 watts followed 3.1 mile run @ 8'19" pace, 25'48", 146 hr 12-5: 3.1 mi run @ 7'28" pace, 23'03", 156 hr 12-6: 2.1 mi run @ 9'45, 20'00", 118 hr followed by 18 mi bike, 1hr, 123 hr followed by 2.1 mi run @ 9'45" pace, 20'00", 118 hr 12-7: 2.2 mile run @ 9'30" pace, 20'00" 12-8: 22 mi bike, 1:10, 127 hr, 200 watts followed by 2 mi run @ 10'00 pace, 20'00", 121 hr
12-9: off
12-10: 2.34 @ 8'40", 20'20", 143 hr
12-11: off
12-12: 2 mi @ 10'00", 20'00"
12-13: 2.2 mi, 20'00", 124 hr
12-14: off
12-15: 2.1 mi, 20'00", 2.1 mi, 20'00", 2.0 mi, 20'00"; 11 mi bike, 20, mi, 283 watts
12-16: off
12-17: 2.64 mi @ 8'08", 21'34", 150 hr
12-18: 13.1 mi @ 9'02", 1:58'28", 141 hr
12-19: 10.1 mi @ 9'21", 1:34'25", 130 hr
12-20: 2.5 mi, 20'00"
77 runs in 80 days
pmbrown_22
Footballguy
Congrats FUBAR. I am likely going to be in your situation. We have two boys already and the wife does not want to stop til wil get a girl. We will go to at least 3 and I think I am done. If we have another boy, I think I put one foot in the grave already. The two we have wear me out like no other. But, I would not trade it for anything.
Have a great day all.
Have a great day all.
tri-man 47
Footballguy
Ned - right now, I'm running five days a week, doing a day of squats/lunges, and a day of yoga/stretching. It's tough to run for the day or two after the strength work, but in some ways, that's good - I practice running on tired/sore legs. If short on days, I'd probably prioritize the strength work over an easy running day ...or use a solid hill workout in lieu of the leg work. At the end of many runs, I'll open up the stride for the last quarter mile, and it feels good - the legs respond.Prosopis - if you have access to a stair machine, that'll work. Use what you can. (If using the machine, you might even squat just a bit at times to work the quads harder.) I know from experience that after working the butt muscles with some lunges or working the quads with some stairs ...you really feel it if it's been a while since you've done any of that!Ned said:
gruecd - you play basketball quite a bit. Do you find that to be specifically helpful as cross-training ...kind of a plyometrics workout with all the jumping and push-offs that occur in the game?
All you guys with the young kids - my two are now 24 (boy) and 22 (girl). My great joy now is watching them interact as friends. Seeing the bond they have, now, as young adults? Priceless.
Ned
Footballguy
Re: legs responding. I've really started to see the trend of my legs responding well after a hill climb. What's with that? I've never felt that in previous running stints, and I have to admit it's motivating as hell.Kids interacting - I can only imagine what that's like. Seeing my 4 and 2 yr old boys playing well together (for 30 seconds that it lasts) makes my day.
IvanKaramazov
Footballguy
Good work. Getting to the point where you can run 3 miles at a time comfortably is a big milestone.
tri-man 47
Footballguy
Ah - I was going to acknowledge this as well. Great to read of the progress! That's the continuing enjoyment from this thread. Neat that you can play around with the training schedule and just do the 5K to see where you're at. Give it another 6 weeks (or more...) and you'll continue to surprise yourself!!IvanKaramazov said:
Sand
Footballguy
260? Yowza. Even slightly inflated that is a great number for mid winter.Not much on my end. I have gotten in four days of 7 plus miles running. Another 7 miler on tap for tomorrow.
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