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Ran a 10k in June (4 Viewers)
- Thread starter GStrot
- Start date
2Young2BBald
Footbaldguy
Is she letting you use the pint glass award for the Game today? Running Fit puts on great events, don't they?!
2Young2BBald
Footbaldguy
I have beaten the heck out of my 2XUs for over a year and they are just starting to show signs of wear (more cosmetic that structural). I highly recommend them! I am surprised about Zoot's quality. I have a few things made by them and these are top notch too.
Ned
Footballguy
All I can say is ### #### I'm proud of myself today. I decided to run my 13 today in the hilliest part of the state. 
There's a good section of roads that have nice wide bike/running paths where I see a lot of marathoners running. Being that it was a balmy 45 and sunny, I figured I'd take the ride up there and do something different for a change. I knew it was hilly up here, but holy #### that was hard core. To add insult to injury, I miscalculated my turn around point and ran 13.4. I was on one last hill and looked at my watch and it said 13.17. Oof that took the wind out of my sails. I stopped and walked thinking I was closer to the parking lot and would just limp back in, but when I looked up the street, it was a good quarter mile. I said F it and ran back to the truck after restarting the watch. All in all it's probably right on 13.5.
928ft up!
On a side note, I learned today that the Garmin can be off considerably when measuring elevation gain/loss. There's a cool little switch at the bottom of garmin connect where you can switch it to an adjusted elevation chart based on the actual surveys of the area. Pretty cool stuff.
I set 4 PR's today....
Longest run (time) - 2:12
Longest run (distance) - 13.4
Longest weekend - 19.19
Longest week - 32.01
So pumped!
There's a good section of roads that have nice wide bike/running paths where I see a lot of marathoners running. Being that it was a balmy 45 and sunny, I figured I'd take the ride up there and do something different for a change. I knew it was hilly up here, but holy #### that was hard core. To add insult to injury, I miscalculated my turn around point and ran 13.4. I was on one last hill and looked at my watch and it said 13.17. Oof that took the wind out of my sails. I stopped and walked thinking I was closer to the parking lot and would just limp back in, but when I looked up the street, it was a good quarter mile. I said F it and ran back to the truck after restarting the watch. All in all it's probably right on 13.5.928ft up!
On a side note, I learned today that the Garmin can be off considerably when measuring elevation gain/loss. There's a cool little switch at the bottom of garmin connect where you can switch it to an adjusted elevation chart based on the actual surveys of the area. Pretty cool stuff.
I set 4 PR's today....
Longest run (time) - 2:12
Longest run (distance) - 13.4
Longest weekend - 19.19
Longest week - 32.01
So pumped!
prosopis
Arizona Chupacabra
That is awesome!!!!!!!All I can say is ### #### I'm proud of myself today. I decided to run my 13 today in the hilliest part of the state.There's a good section of roads that have nice wide bike/running paths where I see a lot of marathoners running. Being that it was a balmy 45 and sunny, I figured I'd take the ride up there and do something different for a change. I knew it was hilly up here, but holy #### that was hard core. To add insult to injury, I miscalculated my turn around point and ran 13.4. I was on one last hill and looked at my watch and it said 13.17. Oof that took the wind out of my sails. I stopped and walked thinking I was closer to the parking lot and would just limp back in, but when I looked up the street, it was a good quarter mile. I said F it and ran back to the truck after restarting the watch. All in all it's probably right on 13.5.
928ft up!
On a side note, I learned today that the Garmin can be off considerably when measuring elevation gain/loss. There's a cool little switch at the bottom of garmin connect where you can switch it to an adjusted elevation chart based on the actual surveys of the area. Pretty cool stuff.
I set 4 PR's today....
Longest run (time) - 2:12
Longest run (distance) - 13.4
Longest weekend - 19.19
Longest week - 32.01
So pumped!
tri-man 47
Footballguy
Sofa King ('s daughter), Ned - congrats to both!!!
---
Oof. Second of two big weeks for me. So this weekend:
Sat - 14 miles, with 10 at 8:05/mile (with loops of my expressway overpass 'hills').
Sun - 20 miles at 9:05/mile. Schedule doesn't call for this distance for three weeks, but I wanted to push the schedule since I came in with a strong base.
Next up: recovery week! Woo hoo! By the next hard two week cycle, we'll be into mid/late February, and I'm hoping the weather breaks a bit.
---
Oof. Second of two big weeks for me. So this weekend:
Sat - 14 miles, with 10 at 8:05/mile (with loops of my expressway overpass 'hills').
Sun - 20 miles at 9:05/mile. Schedule doesn't call for this distance for three weeks, but I wanted to push the schedule since I came in with a strong base.
Next up: recovery week! Woo hoo! By the next hard two week cycle, we'll be into mid/late February, and I'm hoping the weather breaks a bit.
2Young2BBald
Footbaldguy
You should do the Corktown St. Pats 5K with her. This is the Spring version of the Turkey Trot and has grown in to a huge event in the last few years. Or, do it with some friends like we do and sit outside Nemo's and get hammered after while watching the parade.She gets a soda in it this evening then I take it over!2Young2BBald said:SofaKings said:
2Young2BBald
Footbaldguy
All I can say is ### #### I'm proud of myself today. I decided to run my 13 today in the hilliest part of the state.
928ft up!
On a side note, I learned today that the Garmin can be off considerably when measuring elevation gain/loss. There's a cool little switch at the bottom of garmin connect where you can switch it to an adjusted elevation chart based on the actual surveys of the area. Pretty cool stuff.
I set 4 PR's today....
Longest run (time) - 2:12
Longest run (distance) - 13.4
Longest weekend - 19.19
Longest week - 32.01
So pumped!
Nice work & way to push yourself!!!
Ned
Footballguy
Thanks guys! Really great week that I hope I can build off of.Sand - I fixed my settings.
Ned
Footballguy
I see now. I turned my whole account on for public but it was for all new imports. I fixed it to let today's import show.
Sand
Footballguy
I see now. I turned my whole account on for public but it was for all new imports. I fixed it to let today's import show.
BTW, I had no idea that is where you were. I was in Newark on Friday for a meeting. Wanted to run on the Blue Hen campus, but it was icy and nasty that morning.
Ned
Footballguy
Wow small world. If you're in town again let me know!Just down North College is creek road. Lots of good trails back there which is where I like to get most of my long runs in. When there's no snow/ice that is.I see now. I turned my whole account on for public but it was for all new imports. I fixed it to let today's import show.
BTW, I had no idea that is where you were. I was in Newark on Friday for a meeting. Wanted to run on the Blue Hen campus, but it was icy and nasty that morning.
Hoping someone can help me with pacing and hr. Did a long run yesterday at +30 secs of marathon pace at 136 hr which is the top of zone 1 for me. That pace is probably to fast for my long runs based on what I've read here, but the hr was right on target. I'm concerned that if i slow down to +60 secs, my hr will be so low that I'm not getting any benefit. What takes priority, pace or hr?
tri-man 47
Footballguy
I'd say the HR. I've been doing my long runs at about a 143/144 HR, and those feel comfortable. I don't think you'd want or need to take it lower than that 136.
Ned
Footballguy
congrats on the SB grue!One thing I forgot to mention was that I decided to take my camelback with me on yesterday's run. I've used it a ton previously for enduros, but it never dawned on me to use it for running until someone mentioned it here a few pages back. Huge
! I loved it. I may buy a smaller one for running (this thing is a 72oz beast) so I could save some weight.
ThreeThousand
Footballguy
Good weekends all around.
I actually had one, too - put in 30 miles on the bike on Saturday (1:31:24), and had my longest run ever on Sunday, 15.2 miles (2:18:17). Am sore as all holy he11 today, but am feeling pretty proud of myself. Weather was nice here on Sunday, so that made my run much more bearable.
I actually had one, too - put in 30 miles on the bike on Saturday (1:31:24), and had my longest run ever on Sunday, 15.2 miles (2:18:17). Am sore as all holy he11 today, but am feeling pretty proud of myself. Weather was nice here on Sunday, so that made my run much more bearable.
Sand
Footballguy
What is your max HR? I can't do anything at 136. I am at least at 150 if not 160+ for even my long runs. I go by pace. HR is measured, but just along for the ride.
Killer. I actually got back on my bike this Sunday to tow the kid around. He is the musher, I am the dog team. Lots of fun, though.What are you getting ready for? That is a good size run.
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Ned
Footballguy
Exactly what I was going to say. I'm a self-measured 193 max. On my warm-ups I'll hit 140-142ish and can't get any lower than that.
ThreeThousand
Footballguy
A first marathon towards the end of March and the Rock N Rollman 70.3 in Macon, GA in June.
167 is lacate threshold. I've hit upper 170's during interval training so maybe low 180s? One 160 is my target heart rate for events 45-90 min...low zone 4. A relaxed run around a 10 min/mile pace would have my hr in the 115-120 range.
Dang...scared you all off with a tough question I guess?
Hit the pavement today on the bike as the temps got into the mid 40's. 22 miles with an average pace of 21.9 mph at 152 hr. Probably left a little bit in the tank based on hr, but these colder days make my legs feel like lead and ache. 21.7 mph out with a 10-15 mph tail wind for 4 miles and a slight head crosswind for 7. 22.1 mph back with the tail crosswind and head wind for the final 4 miles. Wasn't trying to kill it, just maintain a strong consistant effort. My first event has a 19.5 mile bike so the +10% distance should help once the event rolls around.
####### school bus passed me with 6" to spare down the entire length of the bus. Tried to catch the bassturd, but alas I'm not faster than a lumbering bus.
Hit the pavement today on the bike as the temps got into the mid 40's. 22 miles with an average pace of 21.9 mph at 152 hr. Probably left a little bit in the tank based on hr, but these colder days make my legs feel like lead and ache. 21.7 mph out with a 10-15 mph tail wind for 4 miles and a slight head crosswind for 7. 22.1 mph back with the tail crosswind and head wind for the final 4 miles. Wasn't trying to kill it, just maintain a strong consistant effort. My first event has a 19.5 mile bike so the +10% distance should help once the event rolls around.
####### school bus passed me with 6" to spare down the entire length of the bus. Tried to catch the bassturd, but alas I'm not faster than a lumbering bus.
I don't think I mentioned this previously. A good friend of mine got clipped by a car at mile 95 during his ironman. He's doing fine now, but the bike was destroyed along with the zipp disc and 404 I had loaned him. Basically the insurance settlement and the shop discount will be putting me on these in the near future.
Forward propulsion is possible.
808 Firecrest
I had warranteed replaced both both due to mfg defects so both were under a year old. The biggest plus besides the new technology is that I'll be back at square one warranty wise.
Forward propulsion is possible.
808 Firecrest
I had warranteed replaced both both due to mfg defects so both were under a year old. The biggest plus besides the new technology is that I'll be back at square one warranty wise.
2Young2BBald
Footbaldguy
Bummed for your friend and insanely jealous of you. ___________________
Punished myself in the pool last night for being a glutton during the SuperBowl. I got in and told myself to swim until I could swim any longer, figuring I'd be gassed at about 1,000 yards. Ended up getting out at 2,750 yards in just over 50 minutes. I figured it would be good practice swimming while gassed if I end up doing the 10 leg survival tri in August.
Ned
Footballguy
Wow that's some scary ####.A short slow 3 for me today. It took a good 10mins or so to shake the sea legs feeling and settle into a good rhythm. It seemed like I by the time I felt like I was settle in, I was turning back home.
Only problem with the upgrade is that I'll have to perform on the bike the way you do in the pool. That's over 1.5 miles.
Ned
Footballguy
How you guys swim like that is beyond me. I couldn't do 2,750 inches.Only problem with the upgrade is that I'll have to perform on the bike the way you do in the pool. That's over 1.5 miles.
prosopis
Arizona Chupacabra
That seems low to me. I think I am at 110 just walking out the front door. I was ecstatic a week ago when I avg under 150 for the first time on a 4 mile run.
prosopis
Arizona Chupacabra
I got hammerd by some virus on Sunday night. About the third qrtr of the super bowl I got so cold I was shaking. Ended up spraying muddy water for 24 hrs +.
Of course I had to call into work sick the day after the super bowl and o on is gonna believe that is legit. I called in again today. I am feeling better but very weak and dehydrated. I would not be surprised to find I have lost a lot of weight the last two days.
I missed my 2 miles I was supposed to do on Monday.I am supposed to do an eight mile speed work tomorrow. I hope I can do that. I dread going to work tomorrow and hearing about me calling in for two days after the super bowl. Of all the weekends to get this sick.
Of course I had to call into work sick the day after the super bowl and o on is gonna believe that is legit. I called in again today. I am feeling better but very weak and dehydrated. I would not be surprised to find I have lost a lot of weight the last two days.
I missed my 2 miles I was supposed to do on Monday.I am supposed to do an eight mile speed work tomorrow. I hope I can do that. I dread going to work tomorrow and hearing about me calling in for two days after the super bowl. Of all the weekends to get this sick.
IvanKaramazov
Footballguy
Ned and prosopis -- Those are great workouts posted above. I haven't been checking in on this thread as often I should. You guys are doing awesome.
________________________
Did 14 on the TM today. This was the first week where my long run got above the HM distance, which I've a bunch of recently. No real problems to speak of aside from the fact that the last 35-45 minutes was incredibly boring and almost certainly made it feel harder than it really was. Around the halfway mark, I was able to catch the episode of the The Simpsons where they introduce Poochy the Dog. Those miles flew by with the main problem being that I was literally LOLing in a couple of spots and probably looking a little stupid. After that was over, there was nothing remotely interesting on, and then it was a huge grind. I have a really high tolerance for TMs compared to a lot of you guys, but this was seriously pushing it.
I'm starting to get concerned about where I'm going to be a month or so from now, when I get up into the 18+ range. The mill is okay for now considering that it was -20 with the wind chill and the sidewalks are all polished ice. But I need to get outside for my long runs pretty soon or I'm going to burn out. I normally look forward to these, and instead I have to force myself to do them because it's such a mental grind.
Anyway, I'm in Vegas for the next several days, all of which will be semi-SDOs. Technically I'm missing a couple of short maintenance runs, but they won't matter in the grand scheme of things. And my general attitude is that if I feel up to a 5 mile run on the Strip when I roll out of bed, then I'm doing Vegas wrong.
________________________
Did 14 on the TM today. This was the first week where my long run got above the HM distance, which I've a bunch of recently. No real problems to speak of aside from the fact that the last 35-45 minutes was incredibly boring and almost certainly made it feel harder than it really was. Around the halfway mark, I was able to catch the episode of the The Simpsons where they introduce Poochy the Dog. Those miles flew by with the main problem being that I was literally LOLing in a couple of spots and probably looking a little stupid. After that was over, there was nothing remotely interesting on, and then it was a huge grind. I have a really high tolerance for TMs compared to a lot of you guys, but this was seriously pushing it.
I'm starting to get concerned about where I'm going to be a month or so from now, when I get up into the 18+ range. The mill is okay for now considering that it was -20 with the wind chill and the sidewalks are all polished ice. But I need to get outside for my long runs pretty soon or I'm going to burn out. I normally look forward to these, and instead I have to force myself to do them because it's such a mental grind.
Anyway, I'm in Vegas for the next several days, all of which will be semi-SDOs. Technically I'm missing a couple of short maintenance runs, but they won't matter in the grand scheme of things. And my general attitude is that if I feel up to a 5 mile run on the Strip when I roll out of bed, then I'm doing Vegas wrong.
FUBAR
Footballguy
This week in FUBARland is somewhat of a recovery week, just 27 miles.
M: 1/2 mile warm-up followed by 4 1/4 mile hill repeats (2M incl downhill), 4 X 1/4 sprints (2M incl rest), 1/2 cool-down = 5 miles
T: 6.2 trail run, LOVE this stretch, hilly as all get-out with roots and rocks all over the place, so it's slow but awesome
W: Pool, I think I'll increase what I did last week which was 5 minute increments FC, kick, IM, pull, FC, kick, IM, pull, FC (5 minutes minimum of each, ended up being over an hour total), this week I think I'll go 6:30 min each and maybe take out the last FC.
Th: 4 x Mile repeats, 1/2 mile rest between
F: 10 mile tempo run, try to keep it around 7:45
Next week's long run is 20 with 42 total miles.
M: 1/2 mile warm-up followed by 4 1/4 mile hill repeats (2M incl downhill), 4 X 1/4 sprints (2M incl rest), 1/2 cool-down = 5 miles
T: 6.2 trail run, LOVE this stretch, hilly as all get-out with roots and rocks all over the place, so it's slow but awesome
W: Pool, I think I'll increase what I did last week which was 5 minute increments FC, kick, IM, pull, FC, kick, IM, pull, FC (5 minutes minimum of each, ended up being over an hour total), this week I think I'll go 6:30 min each and maybe take out the last FC.
Th: 4 x Mile repeats, 1/2 mile rest between
F: 10 mile tempo run, try to keep it around 7:45
Next week's long run is 20 with 42 total miles.
FUBAR
Footballguy
Darrinll40
Footballguy
I have read how to find your lactate threshold, but it doesn't make much sense to me. Plus I have never been able to get a HR monitor to be accurate, unless of course my HR is 104 at mile 9 doing 10 minute miles. The damn things just don't seem to be accurate when I wear them, and I have had 5 different kinds. Anyway.I have felt great after the last two runs so I went for 3 this afternoon instead of 2. I thought I was taking it easy and finished in just under 30 minutes. Which isn't really fast unless you compare it to my last three months of running. If I can manage 3 on Thursday I may try for 4 on Saturday. I know that my mileage has been way low lately, but I have been trying to take it slow building up the miles after the surgery. Also the last thing I want to do is dislodge the mesh that the doc put in my groin area. And prosopis, thanks for the imagery.
Sand
Footballguy
How do you clip a guy in a race? How ####### stupid are people these days? Anyway - great swim 2Y. I'm feeling inadequate these days. Did 1500 yesterday, just to prove that I can still prove I know how to swim. Once the HM is over the 10k-15k weeks will come soon enough, I guess.Ned said:
Get better, man!I got hammerd by some virus on Sunday night.
Insanity.
I kept my 5 mile run tonight at 157 average (8:08/mile) and I consider that to be quite low for me. Felt pretty good!
bentley
Footballguy
That's not the right attitude. I consider the five mile hangover run in Vegas a badge of honor. There's nothing quite like meeting the guys you were out with until 4 in the morning for breakfast (at whatever time that may be) already having knocked out a five miler.
sho nuff
Footballguy
Well, I had decided late last year to make a try for the Country Music Half Marathon (end of April).
Been running since then and got up to 2.5 miles (which in December the thought of that about killed me).
Started week one of program that was recommended to me by someone I will be running with if I make it to the 1/2....12 week program to get ready for it (after getting myself back up into good enough shape to be able to run more than a little bit).
I can already tell the past few weeks that its getting easier. 1 mile doesn't hurt. 2 is getting much easier too. And the good thing is I actually look forward to the run nights (rather than the rest days...though, after the Super Bowl I really needed the rest day yesterday).
One question...Ive been working on my diet as much as possible...is there anything you all use as a recovery food or supplement? Just something to help with overall muscle soreness?
Been running since then and got up to 2.5 miles (which in December the thought of that about killed me).
Started week one of program that was recommended to me by someone I will be running with if I make it to the 1/2....12 week program to get ready for it (after getting myself back up into good enough shape to be able to run more than a little bit).
I can already tell the past few weeks that its getting easier. 1 mile doesn't hurt. 2 is getting much easier too. And the good thing is I actually look forward to the run nights (rather than the rest days...though, after the Super Bowl I really needed the rest day yesterday).
One question...Ive been working on my diet as much as possible...is there anything you all use as a recovery food or supplement? Just something to help with overall muscle soreness?
tri-man 47
Footballguy
Something I've been meaning to mention for quite a while, so good that you asked:Muscle Milk
It's a lot like chocolate milk, but without the lactose - great after a long or hard or challenging workout. It's definitely an acquired taste ...but ya can't beat the high protein level that's in it. I buy a 24-pack at Sam's or Costco.
sho nuff
Footballguy
Thanks, I will check that out.Just logged 2 miles on the treadmill before that post.
HOpefully we get some warmer weather again soon.
Sand
Footballguy
Ixnay on the Muscle Milk. Personally I'd use something else. None of the other supplements CR tested had near the amount of heavy metals.For recovery food you are aiming for a bit of sugar and protein to kick start he muscle repair process. It turns out that plain old chocolate milk fit the ratios the experts say you should have pretty darn close.
Ned
Footballguy
on the muscle milk. I was drinking it while on my P90x kick and found that out halfway thru.I rotate my recovery fuel a lot, but I usually have half of a serving of Isopure and a banana after a run.
tri-man 47
Footballguy
I'd be happy to go with good ol' chocolate milk, but after a long workout, it upsets my tummy. Muscle Milk and its 20g of protein have been a good solution to that for me. I'll finish off my current batch over the next two months, then rethink my options. Shonuff - consider the info in Sand's link before deciding!5 miles in the 10 below wind chill this morning. All bundled up, so it actually wasn't a big deal.
ThreeThousand
Footballguy
Skim milk with ovaltine works great for me. Tons of vitamins/minerals supplied by the ovaltine, and the skim milk provides the protein. About the perfect recovery drink.I'd be happy to go with good ol' chocolate milk, but after a long workout, it upsets my tummy. Muscle Milk and its 20g of protein have been a good solution to that for me. I'll finish off my current batch over the next two months, then rethink my options. Shonuff - consider the info in Sand's link before deciding!5 miles in the 10 below wind chill this morning. All bundled up, so it actually wasn't a big deal.
I started using muscle milk light a month ago and am seeing great gains with my workouts. I've moved up from sets of 10 at 135 lb on the bench press to sets of 10 at 185 lb. With the combine coming up I'd like to get to the point I'm repping 225 lb.
Leg extentsions are up to 230 for sets of ten.I'll have to research this a little more. I'm only doing a serving or two a day. Need to see how those toxins compare to other foods at those quantities. I do like getting the amino acids and other supplements in a powder that are hard to get in regular foods. I also like the fact that it's gluten free. My go to shake is milk, one scoop of muscle milk, artic cod liver oil, flax seed oil, and a couple of spoons of powdered fiber.
Sand
Footballguy
Be sure to drink your Ovaltine.Skim milk with ovaltine works great for me. Tons of vitamins/minerals supplied by the ovaltine, and the skim milk provides the protein. About the perfect recovery drink.I'd be happy to go with good ol' chocolate milk, but after a long workout, it upsets my tummy. Muscle Milk and its 20g of protein have been a good solution to that for me. I'll finish off my current batch over the next two months, then rethink my options. Shonuff - consider the info in Sand's link before deciding!5 miles in the 10 below wind chill this morning. All bundled up, so it actually wasn't a big deal.
Ovaltine? A crummy commercial? Son of a #####!
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