Ran a 10k in June (6 Viewers)

[gruecd]

So......a bunch of my friends are doing NYC this fall. I ran it in 2009, and I really didn't think the race was anything special, but I'm kinda bummed that I won't be there to hang out with all my friends. I posted something to this effect on my Facebook wall, and now a buddy of mine who works for ING is checking to see if he can get me a bib.I'm not getting my hopes up, but if he comes through, it would mean doing Lakefront on 10/2, NYCM on 11/6, and either CIM on 12/4 or (hopefully) Houston on 1/15. Fortunately, I know enough people that I could find a place to crash in NYC, and the bib would be free, so other than airfare (and food and drinks), I could totally do that one on the cheap.Shaping up to be an interesting year....

I'm in. Got the invite this morning.

Grue, with your proposed racing schedule, how long will it be before you attempt one of those 50 marathons in 50 days kind of stunts?

Ha! That has no appeal to me whatsoever, although I could see myself doing one/month or something like that. The idea of running across the country is strangely appealing, too, but this whole job thing keeps getting in the way.

 

[BassNBrew]

Congrats Tri-Man!!!

Time to get back on the bike.

 

[Peter_Griffin]

Ha! That has no appeal to me whatsoever, although I could see myself doing one/month or something like that. The idea of running across the country is strangely appealing, too, but this whole job thing keeps getting in the way.

What if running WAS your job! Anyway just running 50 states apparently isn't good enough any more.

I saw a guy running with a shirt that said something to the effect of 50 states sub 4 hours.

But then, that's not good enough either: http://www.sub3marathoner.com/aboutjoe.html

That guy did 51 sub 3s in 5 years

 

[FBG26]

Ended up doing 8 miles in 70 minutes for about 8:45 min/miles.

Did a 10 miler this morning and it was the absolute opposite of the prior run. Averaged 9:24/miles. I was holding back because the weather was cold & windy but was still doing about 9:10s until the last two miles. The last 1.5 miles to my house are literally uphill the entire way (about a 300 foot increase in elevation) so I really slowed down there.

 

[IvanKaramazov]

I was supposed to do my last 22-miler this Saturday, but I was out of town then so I had to do it today instead. (I've known literally for months that this would be the case, I just put "22 miler -- do not schedule anything" on my calendar back in January and made sure to keep this afternoon clear of any and all commitments. It helps that this is the first day of our finals week, so it's not unusual for somebody to be out of the office as they seek to hide from students).

I was hoping the wind would die down, but it was still quite blustery. That's okay because I had already made up my mind that I was going to do this run a little slower than normal since my taper was supposed to start a couple of days ago. Students weren't out and about much either. I did run by an ROTC cadet who was dressed in fatigues; I gave him a wave and he smiled and waved back. That guy must have been getting high-fived all day.

Anyway, all 22 miles went fairly easily at 9:51/mi, which I'll fudge a little and call GMP +0:60. No ice bath today, but I don't think I really needed it. I'm sitting in my office right now and feel basically fine even though my 600mg of vitamin I probably haven't kicked in yet.

Now for the taper . . .

 

[tri-man 47]

Big Sur Marathon race report

Wow - I ran my perfect race. By the numbers: 3:36:59 (8:17/mile ..8:15/mile by my Garmin)

336 of 3,218 ..265 of 1,670 men ..12 of 118 in age group.

The splits and heart rate data are interesting:

First 12 miles - 8:19/mile

Next 12 miles - 8:13/mile

Miles 25-26 - 8:00/mile

Final .2 mile - 7:17/mile

HR -

First 10 miles - 150 bpm

Next 9 miles - 160 bpm

Final 7 miles - 170 bpm

Like Boston, another great day to run. 50'ish and a cool tailwind at the start, but nothing uncomfortable once the running got underway. It actually got up to around 70 by my finish, but by then, I was in such a total zone that I absolutely didn't notice.

Throughout, I worried about the legs breaking down, so I took off cautiously. Throughout, it was a very hilly course, but the hills again didn't bother me ..I just bounced up on the balls of my feet and went downhill as 'softly' as I could. At about ten miles, I knew my pace was very good and my HR was excellent, so I started to build confidence, and by the twelve mile turnaround (we had a late 2 mile swing through a state park), I knew I had seen all the hills. On the return, I just kept it steady, but allowed myself to add little pushes. Along the way, I even had time for three quick pee breaks and one stop and greet with a good friend whom I passed while he was still outbound. At about mile 20, I saw the 3:40 pace group up ahead (they had started a full minute in front of me), so I pushed a bit to catch up to them and use the group to 'rest up' before the finish. I ran with the pace group through the park at miles 23 and 24, and actually spent the two miles chatting with the pacer. The rest of his group was dead quiet by that point. When we got back on the main road, I felt great and no longer feared a breakdown, so I kicked it up a gear and brought it home strong!

(about to time out at the Carmel library here)

I'd say I didn't succeed in spite of Boston, but because of it. Race your way into shape, you know? Anyway, I'm proud, I'm humbled, I'm happy beyond words.

Thanks, guys!!! I thought of you while out there!

 

[Ned]

tri

 

[IvanKaramazov]

First 12 miles - 8:19/mileNext 12 miles - 8:13/mileMiles 25-26 - 8:00/mileFinal .2 mile - 7:17/mile

Dude. You absolutely killed this thing.

 

[FUBAR]

Haven't checked in here in awhile. Rock on everyone, you're doing great.

It's getting hotter and I suck in the heat. Going from a 7:15 pace most runs to around 8, I'll have to start going in the morning if I want to see speed. Nothing scheduled right now except a move to North Carolina, I'll have to find something to help my motivation. Doesn't help that the new job is going to get in the way of long runs during the week and with a 4 month old I haven't ran on the weekends in awhile. I'll get motivated once this period of transition is over, just sucks not really knowing what to expect in the next couple months. Plus, Charlottesville, VA is absolutely awesome, Fayetteville NC is less so.

 

[FUBAR]

First 12 miles - 8:19/mileNext 12 miles - 8:13/mileMiles 25-26 - 8:00/mileFinal .2 mile - 7:17/mile

Dude. You absolutely killed this thing.

indeed, awesome race. You may have started a little slower than necessary, but you rocked it.

 

[FUBAR]

I was supposed to do my last 22-miler this Saturday, but I was out of town then so I had to do it today instead. (I've known literally for months that this would be the case, I just put "22 miler -- do not schedule anything" on my calendar back in January and made sure to keep this afternoon clear of any and all commitments. It helps that this is the first day of our finals week, so it's not unusual for somebody to be out of the office as they seek to hide from students).

I was hoping the wind would die down, but it was still quite blustery. That's okay because I had already made up my mind that I was going to do this run a little slower than normal since my taper was supposed to start a couple of days ago. Students weren't out and about much either. I did run by an ROTC cadet who was dressed in fatigues; I gave him a wave and he smiled and waved back. That guy must have been getting high-fived all day.

Anyway, all 22 miles went fairly easily at 9:51/mi, which I'll fudge a little and call GMP +0:60. No ice bath today, but I don't think I really needed it. I'm sitting in my office right now and feel basically fine even though my 600mg of vitamin I probably haven't kicked in yet.

Now for the taper . . .

probably, as if we had anything to do with it. It's funny, I work in a building of a few hundred highly educated Soldiers, we casually mentioned it amongst ourselves but we had nowhere near the reaction many students did.

 

[IvanKaramazov]

I was supposed to do my last 22-miler this Saturday, but I was out of town then so I had to do it today instead. (I've known literally for months that this would be the case, I just put "22 miler -- do not schedule anything" on my calendar back in January and made sure to keep this afternoon clear of any and all commitments. It helps that this is the first day of our finals week, so it's not unusual for somebody to be out of the office as they seek to hide from students).

I was hoping the wind would die down, but it was still quite blustery. That's okay because I had already made up my mind that I was going to do this run a little slower than normal since my taper was supposed to start a couple of days ago. Students weren't out and about much either. I did run by an ROTC cadet who was dressed in fatigues; I gave him a wave and he smiled and waved back. That guy must have been getting high-fived all day.

Anyway, all 22 miles went fairly easily at 9:51/mi, which I'll fudge a little and call GMP +0:60. No ice bath today, but I don't think I really needed it. I'm sitting in my office right now and feel basically fine even though my 600mg of vitamin I probably haven't kicked in yet.

Now for the taper . . .

probably, as if we had anything to do with it. It's funny, I work in a building of a few hundred highly educated Soldiers, we casually mentioned it amongst ourselves but we had nowhere near the reaction many students did.

That's understandable, but keep in mind that civilians like me and other students aren't as conditioned to just hand the ball to the officials as you guys might be. Our appreciation is honest even if it seems a little naive sometimes.

 

[Darrinll40]

Big Sur Marathon race report

Wow - I ran my perfect race. By the numbers: 3:36:59 (8:17/mile ..8:15/mile by my Garmin)

336 of 3,218 ..265 of 1,670 men ..12 of 118 in age group.

The splits and heart rate data are interesting:

First 12 miles - 8:19/mile

Next 12 miles - 8:13/mile

Miles 25-26 - 8:00/mile

Final .2 mile - 7:17/mile

HR -

First 10 miles - 150 bpm

Next 9 miles - 160 bpm

Final 7 miles - 170 bpm

Like Boston, another great day to run. 50'ish and a cool tailwind at the start, but nothing uncomfortable once the running got underway. It actually got up to around 70 by my finish, but by then, I was in such a total zone that I absolutely didn't notice.

Throughout, I worried about the legs breaking down, so I took off cautiously. Throughout, it was a very hilly course, but the hills again didn't bother me ..I just bounced up on the balls of my feet and went downhill as 'softly' as I could. At about ten miles, I knew my pace was very good and my HR was excellent, so I started to build confidence, and by the twelve mile turnaround (we had a late 2 mile swing through a state park), I knew I had seen all the hills. On the return, I just kept it steady, but allowed myself to add little pushes. Along the way, I even had time for three quick pee breaks and one stop and greet with a good friend whom I passed while he was still outbound. At about mile 20, I saw the 3:40 pace group up ahead (they had started a full minute in front of me), so I pushed a bit to catch up to them and use the group to 'rest up' before the finish. I ran with the pace group through the part at miles 23 and 24, and actually spent the two miles chatting with the pacer. The rest of his group was dead quiet by that point. When we got back on the main road, I felt great and no longer feared a breakdown, so I kicked it up an gear and brought it home strong!

(about to time out at the Carmel library here)

I'd say I didn't succeed in spite of Boston, but because of it. Race your way into shape, you know? Anyway, I'm proud, I'm humbled, I'm happy beyond words.

Thanks, guys!!! I thought of you while out there!

Fantastic race tri man. I think it's amazing that you guys run marathons, but to do two in such short time is amazing.

 

[prosopis]

Big Sur Marathon race report

Wow - I ran my perfect race. By the numbers: 3:36:59 (8:17/mile ..8:15/mile by my Garmin)

336 of 3,218 ..265 of 1,670 men ..12 of 118 in age group.

The splits and heart rate data are interesting:

First 12 miles - 8:19/mile

Next 12 miles - 8:13/mile

Miles 25-26 - 8:00/mile

Final .2 mile - 7:17/mile

HR -

First 10 miles - 150 bpm

Next 9 miles - 160 bpm

Final 7 miles - 170 bpm

Like Boston, another great day to run. 50'ish and a cool tailwind at the start, but nothing uncomfortable once the running got underway. It actually got up to around 70 by my finish, but by then, I was in such a total zone that I absolutely didn't notice.

Throughout, I worried about the legs breaking down, so I took off cautiously. Throughout, it was a very hilly course, but the hills again didn't bother me ..I just bounced up on the balls of my feet and went downhill as 'softly' as I could. At about ten miles, I knew my pace was very good and my HR was excellent, so I started to build confidence, and by the twelve mile turnaround (we had a late 2 mile swing through a state park), I knew I had seen all the hills. On the return, I just kept it steady, but allowed myself to add little pushes. Along the way, I even had time for three quick pee breaks and one stop and greet with a good friend whom I passed while he was still outbound. At about mile 20, I saw the 3:40 pace group up ahead (they had started a full minute in front of me), so I pushed a bit to catch up to them and use the group to 'rest up' before the finish. I ran with the pace group through the part at miles 23 and 24, and actually spent the two miles chatting with the pacer. The rest of his group was dead quiet by that point. When we got back on the main road, I felt great and no longer feared a breakdown, so I kicked it up an gear and brought it home strong!

(about to time out at the Carmel library here)

I'd say I didn't succeed in spite of Boston, but because of it. Race your way into shape, you know? Anyway, I'm proud, I'm humbled, I'm happy beyond words.

Thanks, guys!!! I thought of you while out there!

Awesome!!!!!!

 

[El Floppo]

Don't look at me. 2 more runs. Still a faster 10k PR than gruecd.

What's that number again??

Sweet jeebus... I just noticed your 1/2 time.. we used to be tied at 1:32:something- when the hell did you drop me? and by such a massive margin?ok... caveat on the 10k- it was part of the NYC Tri (olympic length) so I had a fantastic warm-up :flex:---- 38:53. But damn you- given that 1/2 time, you'll probably beat that running in some kind of Yo Gabba Gabba costume.lol- just remembering the beginning of this thread... somebody came in fishing about a 40min 10k being "average" after our hero and thread-starter's hope of winning his sub 60 bet. btw- I'd take a sub60 right now... that is, if I could even do the damned 10k in the first place.

 

[El Floppo]

Man, am I fat and slow. On the bright side I did churn out a 10-miler on Sunday. And I did it without music - I only started running with an iPod recently and am finding it not conducive to success. I feel disassociated from my body when I have the music on and can't hear my breathing or my footfalls, and then inevitably end up running way too fast until I crash.So yesterday I was back out there without music and did a good job of regulating my effort. I think I might just save the music for tempo/pace runs that require a maximum effort and go without it for everything else.PMB, great job on the HM. You have set yourself up for a great marathon training season. Tri-man - way to go out on top like Jordan vs. the Jazz. Just don't come back as a Wizard.

Totally agree about running with music- I've always felt it kept me from getting in tune with my breathing and natural pacing. I'll throw it on if I'm just trying to put in miles, but not if I'm doing any kind of "serious" training (which hasn't happened in... oof... a long time).

 

[gruecd]

Sweet jeebus... I just noticed your 1/2 time.. we used to be tied at 1:32:something- when the hell did you drop me? and by such a massive margin?

Ran the PR half last September. Hoping to go 1:26x at Green Bay on the 15th.That's still a smoking fast 10K. I've got Bellin on June 11. I'm confident that I can finally break 40, but 38:53 might be a stretch, especially for a guy who hates the shorter stuff.

 

[gruecd]

Totally agree about running with music- I've always felt it kept me from getting in tune with my breathing and natural pacing. I'll throw it on if I'm just trying to put in miles, but not if I'm doing any kind of "serious" training (which hasn't happened in... oof... a long time).

And I'm just the opposite. The only time I don't listen to music is if it's raining or if I'm doing a recovery run and I'm really focused on running sloooooooow. Otherwise, I've always got the iPod.

 

[sho nuff]

Eased back into things with an easy 3 miles tonight.

With music as always on the treadmill...didn't want to try dodging the rain and possible storms that have been around this evening.

So far, legs feel good...tomorrow morning will be the real test as to how they feel. I think its just the shins acting up based on a few other things I did to test them out. Wanted to see what an easy run would do to them tonight so I fought off the temptation to speed it up some. Its nice to know I can speed up if needed without passing out at this point...something I could not say about 2 months ago.

 

[FUBAR]

I was supposed to do my last 22-miler this Saturday, but I was out of town then so I had to do it today instead. (I've known literally for months that this would be the case, I just put "22 miler -- do not schedule anything" on my calendar back in January and made sure to keep this afternoon clear of any and all commitments. It helps that this is the first day of our finals week, so it's not unusual for somebody to be out of the office as they seek to hide from students).

I was hoping the wind would die down, but it was still quite blustery. That's okay because I had already made up my mind that I was going to do this run a little slower than normal since my taper was supposed to start a couple of days ago. Students weren't out and about much either. I did run by an ROTC cadet who was dressed in fatigues; I gave him a wave and he smiled and waved back. That guy must have been getting high-fived all day.

Anyway, all 22 miles went fairly easily at 9:51/mi, which I'll fudge a little and call GMP +0:60. No ice bath today, but I don't think I really needed it. I'm sitting in my office right now and feel basically fine even though my 600mg of vitamin I probably haven't kicked in yet.

Now for the taper . . .

probably, as if we had anything to do with it. It's funny, I work in a building of a few hundred highly educated Soldiers, we casually mentioned it amongst ourselves but we had nowhere near the reaction many students did.

That's understandable, but keep in mind that civilians like me and other students aren't as conditioned to just hand the ball to the officials as you guys might be. Our appreciation is honest even if it seems a little naive sometimes.

I respect and understand that. Most of us are more curious as to what happens next.

 

[gruecd]

Big Sur Marathon race report

Wow - I ran my perfect race. By the numbers: 3:36:59 (8:17/mile ..8:15/mile by my Garmin)

Whatever. All this tells me is that you didn't run hard enough in Boston. Sandbagger.

 

[BassNBrew]

I was supposed to do my last 22-miler this Saturday, but I was out of town then so I had to do it today instead. (I've known literally for months that this would be the case, I just put "22 miler -- do not schedule anything" on my calendar back in January and made sure to keep this afternoon clear of any and all commitments. It helps that this is the first day of our finals week, so it's not unusual for somebody to be out of the office as they seek to hide from students). I was hoping the wind would die down, but it was still quite blustery. That's okay because I had already made up my mind that I was going to do this run a little slower than normal since my taper was supposed to start a couple of days ago. Students weren't out and about much either. I did run by an ROTC cadet who was dressed in fatigues; I gave him a wave and he smiled and waved back. That guy must have been getting high-fived all day. Anyway, all 22 miles went fairly easily at 9:51/mi, which I'll fudge a little and call GMP +0:60. No ice bath today, but I don't think I really needed it. I'm sitting in my office right now and feel basically fine even though my 600mg of vitamin I probably haven't kicked in yet. Now for the taper . . .

Locked and loaded. It's got to free good to be prepared!

 

[Peter_Griffin]

Big Sur Marathon race report

Wow - I ran my perfect race. By the numbers: 3:36:59 (8:17/mile ..8:15/mile by my Garmin)

336 of 3,218 ..265 of 1,670 men ..12 of 118 in age group.

The splits and heart rate data are interesting:

First 12 miles - 8:19/mile

Next 12 miles - 8:13/mile

Miles 25-26 - 8:00/mile

Final .2 mile - 7:17/mile

HR -

First 10 miles - 150 bpm

Next 9 miles - 160 bpm

Final 7 miles - 170 bpm

Like Boston, another great day to run. 50'ish and a cool tailwind at the start, but nothing uncomfortable once the running got underway. It actually got up to around 70 by my finish, but by then, I was in such a total zone that I absolutely didn't notice.

Throughout, I worried about the legs breaking down, so I took off cautiously. Throughout, it was a very hilly course, but the hills again didn't bother me ..I just bounced up on the balls of my feet and went downhill as 'softly' as I could. At about ten miles, I knew my pace was very good and my HR was excellent, so I started to build confidence, and by the twelve mile turnaround (we had a late 2 mile swing through a state park), I knew I had seen all the hills. On the return, I just kept it steady, but allowed myself to add little pushes. Along the way, I even had time for three quick pee breaks and one stop and greet with a good friend whom I passed while he was still outbound. At about mile 20, I saw the 3:40 pace group up ahead (they had started a full minute in front of me), so I pushed a bit to catch up to them and use the group to 'rest up' before the finish. I ran with the pace group through the part at miles 23 and 24, and actually spent the two miles chatting with the pacer. The rest of his group was dead quiet by that point. When we got back on the main road, I felt great and no longer feared a breakdown, so I kicked it up an gear and brought it home strong!

(about to time out at the Carmel library here)

I'd say I didn't succeed in spite of Boston, but because of it. Race your way into shape, you know? Anyway, I'm proud, I'm humbled, I'm happy beyond words.

Thanks, guys!!! I thought of you while out there!

Tri-YOUDA-man!!!

Any truth to the rumor that after this fantastic race you then ran home from California?

 

[Sand]

First 12 miles - 8:19/mileNext 12 miles - 8:13/mileMiles 25-26 - 8:00/mileFinal .2 mile - 7:17/mile

Dude. You absolutely killed this thing.

Tri-man, you must have been *flying* past people in those last miles.

 

[gruecd]

Tri-man, you must have been *flying* past people in those last miles.

You guys need to read my buddy's Boston race report. I dream of having a race that feels like this.

 

[Peter_Griffin]

Tri-man, you must have been *flying* past people in those last miles.

You guys need to read my buddy's Boston race report. I dream of having a race that feels like this.

That's pretty effing amazing.That's how the big boys run them, 20 mile warm up and a 10k race.

I don't think I would ever have the energy to finish like that unless I went out significantly slower than my target pace.

 

[El Floppo]

Big Sur Marathon race report

Wow - I ran my perfect race. By the numbers: 3:36:59 (8:17/mile ..8:15/mile by my Garmin)

336 of 3,218 ..265 of 1,670 men ..12 of 118 in age group.

The splits and heart rate data are interesting:

First 12 miles - 8:19/mile

Next 12 miles - 8:13/mile

Miles 25-26 - 8:00/mile

Final .2 mile - 7:17/mile

HR -

First 10 miles - 150 bpm

Next 9 miles - 160 bpm

Final 7 miles - 170 bpm

Like Boston, another great day to run. 50'ish and a cool tailwind at the start, but nothing uncomfortable once the running got underway. It actually got up to around 70 by my finish, but by then, I was in such a total zone that I absolutely didn't notice.

Throughout, I worried about the legs breaking down, so I took off cautiously. Throughout, it was a very hilly course, but the hills again didn't bother me ..I just bounced up on the balls of my feet and went downhill as 'softly' as I could. At about ten miles, I knew my pace was very good and my HR was excellent, so I started to build confidence, and by the twelve mile turnaround (we had a late 2 mile swing through a state park), I knew I had seen all the hills. On the return, I just kept it steady, but allowed myself to add little pushes. Along the way, I even had time for three quick pee breaks and one stop and greet with a good friend whom I passed while he was still outbound. At about mile 20, I saw the 3:40 pace group up ahead (they had started a full minute in front of me), so I pushed a bit to catch up to them and use the group to 'rest up' before the finish. I ran with the pace group through the part at miles 23 and 24, and actually spent the two miles chatting with the pacer. The rest of his group was dead quiet by that point. When we got back on the main road, I felt great and no longer feared a breakdown, so I kicked it up an gear and brought it home strong!

(about to time out at the Carmel library here)

I'd say I didn't succeed in spite of Boston, but because of it. Race your way into shape, you know? Anyway, I'm proud, I'm humbled, I'm happy beyond words.

Thanks, guys!!! I thought of you while out there!

dude.I'm so glad I picked now to check back in here- that is an AMAZING time in a really tough race... especially for a guy like you.

 

[The_Man]

Tri-man, you must have been *flying* past people in those last miles.

You guys need to read my buddy's Boston race report. I dream of having a race that feels like this.

That was very f'ing cool.Things like that are helping me awake from my running slumber. As a recent first-time marathoner, I've been thinking about things I went to tell Ned before he pops his cherry. Your buddy summed it up ably:

The whole "go out faster than my training suggests I should, and hope to hang on for dear life" is a disaster. I’ve been there. Don’t do it. Don’t let people goad you into it, either.

and then he went out and lived it as well. Because he held himself in check at the start and ran a smart race, he was able to run a huge closing 10k. Not only did that give him a fast time, it gave him an experience of finishing so strong that he will never forget for the rest of his life.When I was prepping, people said stuff like "The second half of the marathon begins at mile 20" that I didn't believe. As it turns out, the second half did start for me around Mile 19. And I had used up too much in the first half to finish strong. I still ran a great time, for me, but I would have enjoyed it so much more if I had started slower and then finished feeling great, instead of feeling like I was on a brutal death slog.

 

[Ned]

Tri-man, you must have been *flying* past people in those last miles.

You guys need to read my buddy's Boston race report. I dream of having a race that feels like this.

That's pretty effing amazing.That's how the big boys run them, 20 mile warm up and a 10k race.

I don't think I would ever have the energy to finish like that unless I went out significantly slower than my target pace.

I can't even begin to comprehend this. Awesome RR to read - congrats to your buddy, grue.I did a recovery 4 for lunch today in the 'heat' and struggled.

 

[gruecd]

Tri-man, you must have been *flying* past people in those last miles.

You guys need to read my buddy's Boston race report. I dream of having a race that feels like this.

That was very f'ing cool.Things like that are helping me awake from my running slumber.

Awesome. That's exactly what I was trying to accomplish by sharing. I literally printed his RR and put it in my "Boston Marathon" file so I can read it before my next Boston. Like I said on RW, I've had exactly one race like that in my life, and it was a half. It was AWESOME.

 

[pigskinliquors]

Tri-Man: AMAZING!!! Too cool to go out in style! I sense some ultras in your future

 

[BassNBrew]

Tri-man, you must have been *flying* past people in those last miles.

You guys need to read my buddy's Boston race report. I dream of having a race that feels like this.

That's pretty effing amazing.That's how the big boys run them, 20 mile warm up and a 10k race.

I don't think I would ever have the energy to finish like that unless I went out significantly slower than my target pace.

Actually the big boys run them consistantly throughout. Like you said, one could walk 20 miles and then run 10k and have nice splits. A huge negetive split is nice if you want to feel good at the end of the race. If you're goal is your best time then you're not going to finish a race that strong.

 

[Ned]

Tri-man, you must have been *flying* past people in those last miles.

You guys need to read my buddy's Boston race report. I dream of having a race that feels like this.

That was very f'ing cool.Things like that are helping me awake from my running slumber.

Awesome. That's exactly what I was trying to accomplish by sharing. I literally printed his RR and put it in my "Boston Marathon" file so I can read it before my next Boston. Like I said on RW, I've had exactly one race like that in my life, and it was a half. It was AWESOME.

Thanks for sharing. I was sitting in traffic and thinking about his RR. I was getting chills imagining finishing like that. Granted they were training runs, but I've had a few long runs where I've felt like superman at the end. I couldn't imagine that feeling at the end of something like a marathon. One can only hope...

 

[Darrinll40]

I went out for 3 today and maybe I should have parked it instead. My calves were aching within a half a mile so I just slowed down. It was about 86 out so I just kept slowing down as I went farther, at least I thought I was, again. I remember thinking at the end that I would be happy if it was under 33 minutes. I finished in 30:20.

I think I am going to take Thursday off, I have been going steady for about 4 months and it may be time to take a little break. Looking to do 7 on Saturday.

 

[SteelCurtain]

Tried to work on a bit more speed so I went out and did a 5K in 23:33 (7:35/mile). I wish I could say I cruised. It was warm (upper 70's and humid) and I had to work hard to achieve that time. If this was a race, I would have broken 23 min, so that's good for me, but this was a real workout.

Need to do an easy 4 miler before my long run this weekend (8-9 miles). I'm slowly getting back up there in terms of mileage.

Leaning towards doing the Mohawk Hudson Marathon in October in Albany, NY.

 

[Sand]

Tri-Man: AMAZING!!! Too cool to go out in style! I sense some ultras in your future

Did I miss the memo about tri-man retiring or going out in style? WTF is going on in here? Who left me out of this decision process?!?

 

[gruecd]

Tri-Man: AMAZING!!! Too cool to go out in style! I sense some ultras in your future

Did I miss the memo about tri-man retiring or going out in style? WTF is going on in here? Who left me out of this decision process?!?

He made some comment a while back about how these were gonna be his last two marathons. Personally, I call bull####.

 

[gruecd]

8 miles tonight with 5 x 800M at 2:57, 3:00, 3:03, 2:59, and 3:00. Recovery jogs were 2:00. I wanted to quit after the 3rd repeat, but I toughed it out. Glad I did.

 

[Dexter]

8 miles tonight with 5 x 800M at 2:57, 3:00, 3:03, 2:59, and 3:00. Recovery jogs were 2:00. I wanted to quit after the 3rd repeat, but I toughed it out. Glad I did.

I'm glad you did too.

 

[tri-man 47]

Tri-Man: AMAZING!!! Too cool to go out in style! I sense some ultras in your future

Did I miss the memo about tri-man retiring or going out in style? WTF is going on in here? Who left me out of this decision process?!?

Sand, despite gruecd's objections ...yes, these were my final marathons. The fact that I could go out with such a wonderful finale was just icing on the cake. That has been my gameplan all along with these two races, and it's the agreement I made with my wife, who tolerated the time and energy (and cost) commitment. Especially after a big PR at Big Sur - why go on? What more could I accomplish? Or more specifically, what more could I accomplish after another huge training commitment? Even with the commitment, there's no guarantee of a good, or great, day on marathon morning. Bottom line, I like my 5Ks in particular, and I like my tris. I like my speed workouts on the track; I like my tri-training; I like my tri-body (I lost about 15 pounds gearing up hard for the two marathons). So no, liquors, no ultras. And no marathons for at least five or ten years. I'll chase some podiums in the shorter races for a while. PS, Sand: Glad to hear you got the through the tornados in one piece!

 

[Ned]

Tri-Man: AMAZING!!! Too cool to go out in style! I sense some ultras in your future

Did I miss the memo about tri-man retiring or going out in style? WTF is going on in here? Who left me out of this decision process?!?

Sand, despite gruecd's objections ...yes, these were my final marathons. The fact that I could go out with such a wonderful finale was just icing on the cake. That has been my gameplan all along with these two races, and it's the agreement I made with my wife, who tolerated the time and energy (and cost) commitment. Especially after a big PR at Big Sur - why go on? What more could I accomplish? Or more specifically, what more could I accomplish after another huge training commitment? Even with the commitment, there's no guarantee of a good, or great, day on marathon morning. Bottom line, I like my 5Ks in particular, and I like my tris. I like my speed workouts on the track; I like my tri-training; I like my tri-body (I lost about 15 pounds gearing up hard for the two marathons). So no, liquors, no ultras. And no marathons for at least five or ten years. I'll chase some podiums in the shorter races for a while. PS, Sand: Glad to hear you got the through the tornados in one piece!

 

[Ned]

Taper is starting to really affect me, but it's more physical than mental. When I initially went to bed last night, I lied wide awake just staring at the ceiling for 2 hours. I almost went and got the ipad to surf the web in bed (wife would've loved that). I've noticed my sleeping habits changing slightly, but last night sucked. This morning I stepped on the scale and I'm suddenly down 5lbs since my last 20 miler. I don't think I lost 5lbs during the entire training cycle. Now all of a sudden weight is melting off? I haven't changed any habits other than slightly cutting back my calories as the mileage decreased. I can't imagine it's that as it's been a very slight decrease.

 

[IvanKaramazov]

Taper is starting to really affect me, but it's more physical than mental. When I initially went to bed last night, I lied wide awake just staring at the ceiling for 2 hours. I almost went and got the ipad to surf the web in bed (wife would've loved that). I've noticed my sleeping habits changing slightly, but last night sucked. This morning I stepped on the scale and I'm suddenly down 5lbs since my last 20 miler. I don't think I lost 5lbs during the entire training cycle. Now all of a sudden weight is melting off? I haven't changed any habits other than slightly cutting back my calories as the mileage decreased. I can't imagine it's that as it's been a very slight decrease.

FWIW, I lost weight my my taper last fall too. Maybe that's just coincidence or maybe there's a good reason for it. I know I was specifically watching my diet during taper and maybe I just took it a little too far, but I don't think it was that.

 

[SteelCurtain]

Taper is starting to really affect me, but it's more physical than mental. When I initially went to bed last night, I lied wide awake just staring at the ceiling for 2 hours. I almost went and got the ipad to surf the web in bed (wife would've loved that). I've noticed my sleeping habits changing slightly, but last night sucked. This morning I stepped on the scale and I'm suddenly down 5lbs since my last 20 miler. I don't think I lost 5lbs during the entire training cycle. Now all of a sudden weight is melting off? I haven't changed any habits other than slightly cutting back my calories as the mileage decreased. I can't imagine it's that as it's been a very slight decrease.

FWIW, I lost weight my my taper last fall too. Maybe that's just coincidence or maybe there's a good reason for it. I know I was specifically watching my diet during taper and maybe I just took it a little too far, but I don't think it was that.

I read somewhere that the weight benefits of exercise take 2-3 weeks before they are fully realized. So if you start working out, you won't lose weight due to that work out for 2-3 weeks. Perhaps this weight lost during taper is from your last few weeks of long runs. If this theory is true, then by race day you will be strongest from resting and lightest due to the delayed weight loss. That's a good combo to have for the race.

 

[Ned]

Taper is starting to really affect me, but it's more physical than mental. When I initially went to bed last night, I lied wide awake just staring at the ceiling for 2 hours. I almost went and got the ipad to surf the web in bed (wife would've loved that). I've noticed my sleeping habits changing slightly, but last night sucked. This morning I stepped on the scale and I'm suddenly down 5lbs since my last 20 miler. I don't think I lost 5lbs during the entire training cycle. Now all of a sudden weight is melting off? I haven't changed any habits other than slightly cutting back my calories as the mileage decreased. I can't imagine it's that as it's been a very slight decrease.

FWIW, I lost weight my my taper last fall too. Maybe that's just coincidence or maybe there's a good reason for it. I know I was specifically watching my diet during taper and maybe I just took it a little too far, but I don't think it was that.

I read somewhere that the weight benefits of exercise take 2-3 weeks before they are fully realized. So if you start working out, you won't lose weight due to that work out for 2-3 weeks. Perhaps this weight lost during taper is from your last few weeks of long runs.

If this theory is true, then by race day you will be strongest from resting and lightest due to the delayed weight loss. That's a good combo to have for the race.

It sure was an eye opener this morning. I actually weighed myself twice to make sure it was right. :OCD:I'm sure the seasoned guys have read this, or something similar, but Pfitz has a pretty good article on the art of tapering - link

 

[Sand]

Tri-Man: AMAZING!!! Too cool to go out in style! I sense some ultras in your future

Did I miss the memo about tri-man retiring or going out in style? WTF is going on in here? Who left me out of this decision process?!?

Sand, despite gruecd's objections ...yes, these were my final marathons. The fact that I could go out with such a wonderful finale was just icing on the cake. That has been my gameplan all along with these two races, and it's the agreement I made with my wife, who tolerated the time and energy (and cost) commitment. Especially after a big PR at Big Sur - why go on? What more could I accomplish? Or more specifically, what more could I accomplish after another huge training commitment? Even with the commitment, there's no guarantee of a good, or great, day on marathon morning. Bottom line, I like my 5Ks in particular, and I like my tris. I like my speed workouts on the track; I like my tri-training; I like my tri-body (I lost about 15 pounds gearing up hard for the two marathons). So no, liquors, no ultras. And no marathons for at least five or ten years. I'll chase some podiums in the shorter races for a while. PS, Sand: Glad to hear you got the through the tornados in one piece!

Thanks - I'm very glad we survived the storms.I don't blame you with the marathon training. I get sick of training up one thing hard for a long time. And I really have no desire to do longer races right now. Olys and sprints are fine by me. I certainly have no IM ambitions.On my training end I only did swimming yesterday - 2000 yards ending with a 2x500 set. Hit 6:54 and 6:55 in the drag suit. That is starting to look pretty decent. On my final taper day I'll throw on the fast suit and see what I can hit for a fast 500. I think I'm capable of sub 6:00. We'll see.

 

[pigskinliquors]

Tri: I fully respect your decision and understand it. I love tri training as well, and once I get healthy, I'll really have to re-evaluate how I'm going to proceed with my training. Not really being able to train since November has taken a huge mental toll on me. I'm in pretty good physical shape, as I've been lifting very regularly, but I miss the self-speak that occurs with cardio workouts.

Ned: I also have lost weight while tapering, likely from cumulative effects of a training cycle. Keep eating during this time, as your muscles are healing and getting stronger but need fuel to do so.

Grue: nice workout!

_______________________________

My update:

I finally started PT for my groin, which is still bothering me. I have a series of stretches that I need to do 5x per day for the next week, then I add strengthening exercises for a week, then add weights and plyometrics the next two weeks. I've been told to lower my seat on my bike (as that's likely what's been aggravating my groin the most) and to start light spinning in two weeks. Light jogging can start in three weeks; and NO basketball until I'm fully healed. If all goes as she predicted (no, pictures wouldn't be all that useful), I'll be back to initial training (for running/biking/swimming) at the end of the month = I'll have 12+ weeks to train for Sept. tri season :fingerscrossed:

 

[BassNBrew]

Here's the Bass 22/156 10 week metric century / marathon training plan. Open to any thoughts or suggestions. mt = mountain run

1) 4-25 to 5-1: run 12, bike 60 - completed

2) 5-2 to 5-8: run 14/6/3, bike 70/20

3) 5-9 to 5-15: run 16/8/3/3, bike 50/30

4) 5-16 to 5-22: run 12/6/3/3, bike 80/20

5) 5-23 to 5-29: run 16mt/8/3/3, bike 65 mi grizzly pre-view / 35

6) 5-30 to 6-5: run 18mt/6/3/3, bike 70/30

7) 6-6 to 6-12: run 20/10/3, bike 90/30

8) 6-13 to 6-19: run 22mt/6/3/3, bike 60/20

9) 6-20 to 6-26: 20th to 22nd run 3/3 bike 20, 23rd off, 24th bike 20, 25th 102 mi bike Blood, Sweat, and Gears, 6-26 run 13mt

10) 6-27 to 7-3: run 10/3/3 bike 40/20

Event week) 7-4 to 7-9: 4th/5th run 6, bike 20, 6th off,

7-7: 5 mi Grandfather Mountain Bear Run (1600 ft climb) at 7 pm

7-8: 65 mi Grandfather Grizzly Metric Century Bike Race at 7 am

7-9: 26.2 mi Grandfather Mountain Marathon at 6:30 am

If I skip any workouts, I'll drop the 3 mile runs. May double up some small bike/run days to work in extra rest days.

 

[pigskinliquors]

Here's the Bass 22/156 10 week metric century / marathon training plan. Open to any thoughts or suggestions. mt = mountain run1) 4-25 to 5-1: run 12, bike 60 - completed2) 5-2 to 5-8: run 14/6/3, bike 70/203) 5-9 to 5-15: run 16/8/3/3, bike 50/304) 5-16 to 5-22: run 12/6/3/3, bike 80/205) 5-23 to 5-29: run 16mt/8/3/3, bike 65 mi grizzly pre-view / 356) 5-30 to 6-5: run 18mt/6/3/3, bike 70/307) 6-6 to 6-12: run 20/10/3, bike 90/308) 6-13 to 6-19: run 22mt/6/3/3, bike 60/209) 6-20 to 6-26: 20th to 22nd run 3/3 bike 20, 23rd off, 24th bike 20, 25th 102 mi bike Blood, Sweat, and Gears, 6-26 run 13mt10) 6-27 to 7-3: run 10/3/3 bike 40/20Event week) 7-4 to 7-9: 4th/5th run 6, bike 20, 6th off, 7-7: 5 mi Grandfather Mountain Bear Run (1600 ft climb) at 7 pm7-8: 65 mi Grandfather Grizzly Metric Century Bike Race at 7 am7-9: 26.2 mi Grandfather Mountain Marathon at 6:30 am If I skip any workouts, I'll drop the 3 mile runs. May double up some small bike/run days to work in extra rest days.

BnB: it looks pretty ambitious if you asked me. I'd recommend you finish your runs with 16, 18, 12, 20mt then taper; and for your bike I certainly wouldn't do anything more than 80 in prep.

 

[BassNBrew]

Here's the Bass 22/156 10 week metric century / marathon training plan. Open to any thoughts or suggestions. mt = mountain run1) 4-25 to 5-1: run 12, bike 60 - completed2) 5-2 to 5-8: run 14/6/3, bike 70/203) 5-9 to 5-15: run 16/8/3/3, bike 50/304) 5-16 to 5-22: run 12/6/3/3, bike 80/205) 5-23 to 5-29: run 16mt/8/3/3, bike 65 mi grizzly pre-view / 356) 5-30 to 6-5: run 18mt/6/3/3, bike 70/307) 6-6 to 6-12: run 20/10/3, bike 90/308) 6-13 to 6-19: run 22mt/6/3/3, bike 60/209) 6-20 to 6-26: 20th to 22nd run 3/3 bike 20, 23rd off, 24th bike 20, 25th 102 mi bike Blood, Sweat, and Gears, 6-26 run 13mt10) 6-27 to 7-3: run 10/3/3 bike 40/20Event week) 7-4 to 7-9: 4th/5th run 6, bike 20, 6th off, 7-7: 5 mi Grandfather Mountain Bear Run (1600 ft climb) at 7 pm7-8: 65 mi Grandfather Grizzly Metric Century Bike Race at 7 am7-9: 26.2 mi Grandfather Mountain Marathon at 6:30 am If I skip any workouts, I'll drop the 3 mile runs. May double up some small bike/run days to work in extra rest days.

BnB: it looks pretty ambitious if you asked me. I'd recommend you finish your runs with 16, 18, 12, 20mt then taper; and for your bike I certainly wouldn't do anything more than 80 in prep.

Thanks pigskin, I'll consider that. That four week run block does look ambitious. My biggest concern is that I'm looking at 5 1/2 marathon time so I thinking I need some training runs over 4 hours. Just looking at the elevation chart I'm looking at something like this...0 - 2.5: 9.5 min/mi2.5 - 4: 13 min/mi4 - 5: 9.5 min/mi5 - 7: 12 min/mi7 - 8: 9.5 min/mi8 - 10: 12 min/mi10 - 13.1: 9.5 min/mi 2h 32min half13.1 - 19: 15 min/mi (probably run/walk)19 - 21: 11 min/mi21 - 26.2: 13 min/mi 3h 2nd halfWill need to shave off 2 min somewhere to make the cutoff time.I had taken the bike out to 90 mi for three reasons. That ride will be on the flat to rolling terrian. That would be about 5 hr and the century has 12,000 ft of climbing so I'm targeting 6'30" finish time. So the longest training ride is 77% of the anticipated ride time. Secondly that length of activity approaches the marathon target time which would help me work on nutrition and just get the body ready for pro-longed activity. Lastly, I was going to run the 20 mi run the next day which would be prep for the 4.5 hr Grizzly ride / GMM marathon.