gruecd
Footballguy
No, I don't program them into the Garmin. I actually just do 'em for 20 seconds each. That's close enough to 100M. I rest however much time it takes for me to get my heartrate all the way back down to normal.
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Ran a 10k in June (2 Viewers)
- Thread starter GStrot
- Start date
tri-man 47
Footballguy
Gruecd - way to rock it!!!
Sand
Footballguy
100 DNFsYou did fantastic to finish.
12% DNF? That pretty much tells you what kind of day it was.
gruecd
Footballguy
Thanks, bro. I felt really good out there. Goal for the 10K on 6/11 is now sub-39 (weather permitting).
tri-man 47
Footballguy
Yup - just feel 'em, don't try to garmin them.----30 minutes in a hotel pool this a.m.! Pool was small, so just piecemealed a bunch of drills. It felt great to get in a swim workout!
El Floppo
Footballguy
Any of these races over 3 hours (or around 3 hours for a someday gruecd) are no joke and are often subject to things outside of your control like humidity, race-control (traffic, on-course nourishment available or not, weather, etc). Sounds like you did what you could/needed to do and got it done before and during the race. Celebrate the finish and gutting it out- trust all the old dogs here when they tell you both are worth celebrating even if it doesn't quite seem like it yet. You'll have plenty of time to consider doing another one once you've had a chance to stop sweating.
El Floppo
Footballguy
Tap. Tap. ?I was semi-serious in years' past, but I am nowserious about this....
I have a pair of 2005, 650s Zipp 404s that are being wasted sitting in my closet. Little mileage on the rear (which was replaced by the manufacturer before my last two races... so 168 miles on it). I've got a couple of DA cogsets, some Ti skewers PLUS a nice wheelbag that will go with them. (eta: they're tubulars)
Who wants to buy them, or knows somebody that rides 650s that might? I'm still trying to figure out price... but make me an offer.
Holy crap!! Those are insane conditions. Heck of a run! There is nothing you can do about the weather but I guess the good news is it can't really get much worse (knock on wood I know).
El Floppo
Footballguy
pmbrown_22
Footballguy
Ned - Way to grind it out. Somedays it is just not meant to be. As others have said, it was a tough and brutal day out there, just to finish is something to be proud of. Now with your lessons learned, you know what you need to do for future races. I always tell people for their first one to just finish and have fun. You really can't put too much pressure on yourself by putting goals and stuff on there. You have to finish one first and even know if you like it before you get super serious about it. There is a ton of stuff to learn about the marathon distance. Congratulations though, you finished. Look to the joy of your kids faces on how you did. Let them drive you to be better at it. It works for me. My 3 year old only wants to see me race. He will get his chance, but it is because of my kids that I go out there and do something as crazy as marathoning.
Grue - Nice race. Way to hit your time. You are putting ups some amazing numbers right now. I hope this continues for you.
Not been doing much for me the last week. I was able to go on two runs last week, but I was sick for most of the week. I am back to being commited this week though. Hopefully, I can get some more time to post out there.
Have a great day all.
Grue - Nice race. Way to hit your time. You are putting ups some amazing numbers right now. I hope this continues for you.
Not been doing much for me the last week. I was able to go on two runs last week, but I was sick for most of the week. I am back to being commited this week though. Hopefully, I can get some more time to post out there.
Have a great day all.
playin4beer
Footballguy
I haven't followed along in this thread, but I just ran a 5K on Saturday and wanted to share.
I ran the same 5K last year and my stats were: 28:31, 101 out of 200 guys 35-39. This year I got a little more serious
and I've been running about 3 times per week on my lunch.
My stats from Saturday: 24:39 32 out of 212 guys in my age division.
I'm running another 5K on June 25th that is a lot flatter and faster course, so I'm setting my goal at "under 24 minutes".
On a side note, a 37yr old guy that played football at GVSU under Brian Kelly died during the 25K.. it was overcast, cool and rainy, so
i'm not sure what happened.
I ran the same 5K last year and my stats were: 28:31, 101 out of 200 guys 35-39. This year I got a little more serious
and I've been running about 3 times per week on my lunch.
My stats from Saturday: 24:39 32 out of 212 guys in my age division.
I'm running another 5K on June 25th that is a lot flatter and faster course, so I'm setting my goal at "under 24 minutes".
On a side note, a 37yr old guy that played football at GVSU under Brian Kelly died during the 25K.. it was overcast, cool and rainy, so
i'm not sure what happened.
IvanKaramazov
Footballguy
Solid improvement.
:( Somebody died right after crossing the finish line at Lake Wobegon (a real race in MN) a couple of days ago too.
Darrinll40
Footballguy
Ned - I am probably one of the least experienced runners regularly posting here, but my advice would be to train during the hot months for a late fall marathon next time. That is what I am considering doing with the late November marathon in Florida, though being Florida it could still be 80 degrees on the morning of Nov. 27.
I was saddened to read of your struggles during the race, but very happy that you persevered and finished. It took a lot of guts to keep going with he issues your were having and I admire that a lot.
I took yesterday off to rest my legs and today feel great. I also hit another milestone yesterday, it was the first day I can remember where I drank no soda pop, diet or otherwise. I had 192 ounces of water and one 12 oz diet green tea.
I was saddened to read of your struggles during the race, but very happy that you persevered and finished. It took a lot of guts to keep going with he issues your were having and I admire that a lot.
I took yesterday off to rest my legs and today feel great. I also hit another milestone yesterday, it was the first day I can remember where I drank no soda pop, diet or otherwise. I had 192 ounces of water and one 12 oz diet green tea.
sho nuff
Footballguy
Well...masked in my ankle pain was a bit of a calf issue. Nothing serious, but going to keep from running for a few days. Stretch a bit every day and get back to the foam roller some more this week. Get on the bike as much as possible and do weight work instead of running so much.
Im going to take it a bit easier now through the end of June anyway (other than the miles and miles and miles of walking at Disney at the end of June). Then get into my training plan after that to build up for my half in October.
Im going to take it a bit easier now through the end of June anyway (other than the miles and miles and miles of walking at Disney at the end of June). Then get into my training plan after that to build up for my half in October.
Sand
Footballguy
Welcome! And huge improvement!Sad to hear about the death - you just never hear about the guy who dies from a heart attack sipping his beer on the couch. It is quite a rare event.
playin4beer
Footballguy
Thanks guys...Next one is June 25th
I have some "incentive" now... a guy I know ran the one Saturday at 33:22. He wants to put $20 on thenext one, but I have to spot him 5 minutes.
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tri-man 47
Footballguy
Very cool to see such improvement! It's fun to move up the age group category, isn't? That's a good measure of where you are at.Tough to hear about the guy at the Fifth/Third Run. ---Speed work for me! 6 x 400m @ 1:28 ...last one at 1:24.
Nigel
Footballguy
Ned You deserved better with all the work you put in, but damn, congrats on gutting it out in those conditions.
Been a while since I posted, my running has been on hold as I get some things straightened out but I'll be back eventually.
My 10 year old daughter, however, ran her first 5K yesterday. My wife and her friend have been runnng a Fit Girls program at my kids' elementary school. Around 40 4th and 5th grade girls, more than half of those in the school, got together two afternoons a week for the past two months and ran around the school field. The program also consisted of other confidence building stuff, reading books together, etc.
The culmination was the 5K yesterday, with the goal for most girls being just to finish. There was one girl though who'd been bragging for weeks about all of the races she'd won in the past and how nobosy had a chance to beat her. My daughter, a determined little bugger (and a swimmer, so she was pretty fit going into it), quietly went about her training then dusted this girl over the final half mile to won her age group w/ a 26:53 finish (8:43 pace) - a ridiculous time for a first timer her age IMO, so proud of her.
Been a while since I posted, my running has been on hold as I get some things straightened out but I'll be back eventually.
My 10 year old daughter, however, ran her first 5K yesterday. My wife and her friend have been runnng a Fit Girls program at my kids' elementary school. Around 40 4th and 5th grade girls, more than half of those in the school, got together two afternoons a week for the past two months and ran around the school field. The program also consisted of other confidence building stuff, reading books together, etc.
The culmination was the 5K yesterday, with the goal for most girls being just to finish. There was one girl though who'd been bragging for weeks about all of the races she'd won in the past and how nobosy had a chance to beat her. My daughter, a determined little bugger (and a swimmer, so she was pretty fit going into it), quietly went about her training then dusted this girl over the final half mile to won her age group w/ a 26:53 finish (8:43 pace) - a ridiculous time for a first timer her age IMO, so proud of her.
playin4beer
Footballguy
VERY cool!!My daughter and wife are doing the same type of program... "Girls on the run".. my wife is a teacher, my 9yr old is doing the program with her. The 5K run for them is this weekend and we'll be gone on vacation, so my wife and daughter are going to run the 5K on June 25th that i'm signed up for.Ned You deserved better with all the work you put in, but damn, congrats on gutting it out in those conditions.
Been a while since I posted, my running has been on hold as I get some things straightened out but I'll be back eventually.
My 10 year old daughter, however, ran her first 5K yesterday. My wife and her friend have been runnng a Fit Girls program at my kids' elementary school. Around 40 4th and 5th grade girls, more than half of those in the school, got together two afternoons a week for the past two months and ran around the school field. The program also consisted of other confidence building stuff, reading books together, etc.
The culmination was the 5K yesterday, with the goal for most girls being just to finish. There was one girl though who'd been bragging for weeks about all of the races she'd won in the past and how nobosy had a chance to beat her. My daughter, a determined little bugger (and a swimmer, so she was pretty fit going into it), quietly went about her training then dusted this girl over the final half mile to won her age group w/ a 26:53 finish (8:43 pace) - a ridiculous time for a first timer her age IMO, so proud of her.
Peter_Griffin
Footballguy
Ned, this is the killer. But you still powered through it. Great job!And kids are AWESOME! I always fall apart when I see mine at the end of a tough race.
Grue, way to kick some serious ###.
Sho nuff, good job as well. And getting destroyed by old guys and young girls is part of road racing. I'll never forget the first 15K I ran years ago. As I'm staggering toward the finish line feeling like I'm not going to make it, I get passed by a skinny old guy with a santa claus beard and rainbow striped headband who looked like he could easily go another 20 miles. Oof.
As for me, I'm just logging some miles to keep my fitness. Did 36 last week and I'll probably do 40 this week.
Ned
Footballguy
Ned You deserved better with all the work you put in, but damn, congrats on gutting it out in those conditions.
Been a while since I posted, my running has been on hold as I get some things straightened out but I'll be back eventually.
My 10 year old daughter, however, ran her first 5K yesterday. My wife and her friend have been runnng a Fit Girls program at my kids' elementary school. Around 40 4th and 5th grade girls, more than half of those in the school, got together two afternoons a week for the past two months and ran around the school field. The program also consisted of other confidence building stuff, reading books together, etc.
The culmination was the 5K yesterday, with the goal for most girls being just to finish. There was one girl though who'd been bragging for weeks about all of the races she'd won in the past and how nobosy had a chance to beat her. My daughter, a determined little bugger (and a swimmer, so she was pretty fit going into it), quietly went about her training then dusted this girl over the final half mile to won her age group w/ a 26:53 finish (8:43 pace) - a ridiculous time for a first timer her age IMO, so proud of her.
to your daughter. That is a smoking time for a 10yr old. And a first timer? kick ###!
Ned - First of all, congrats on completing a marathon. Huge accomplishment. Unfortunately your race report now has me in full dread mode. The reality of having to deal with over coming what's on the horizon has set in. You've set a bar that I hope to match...finishing the damn race.
Grue - Nice comeback event. Another minute or so off that time and sub 3 is in the bag.
Grue - Nice comeback event. Another minute or so off that time and sub 3 is in the bag.
Ned
Footballguy
BnB & prosopis - Don't let my ho-hum report scare ya. I probably should've waited a day to post that report to gain a bit of perspective instead of writing that while I was still in 'pain'. I completely lost all perspective even after thinking I had found it last week. I jumped into the fray in January wanting to finish a marathon. I went from zero running to finishing a marathon in 11 months. It was foolish of me to set those lofty expectations with that little of a base. Keep your goals grounded and within your own fitness level and you'll be fine (I know you know this, but I can't stress it enough).
ETA: I'm damn proud that I've completed 26.2 after where I've come from back in Feb. '10. I'm 44lbs lighter and in the best shape of my life. All that in 11 months? I will take it.
ETA: I'm damn proud that I've completed 26.2 after where I've come from back in Feb. '10. I'm 44lbs lighter and in the best shape of my life. All that in 11 months? I will take it.
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Sand
Footballguy
Going into bike
mode here, so my humblest apologies to the running guys.BnB, I've been very happy with my bike progress this year. I have consistently been setting new high water power marks in my critical power curve (I love Golden Cheetah). I averaged 240w over that hour, and certainly could have done better with a taper and a race mindset. That said I figure for me to be competitive at AG Nats I'd need an FTP well over 300 and I'm nowhere near that. Maybe 270 at this point.I'd settle for breaking the hour in a 40k TT. And, as a bonus, I'd love to take a start in a Cat5 road race. I'd get absolutely torched at this point - no way I'd keep up. But it would be fun for the first lap until I got spit out.
BTW, the Oak Mountain tri is at the beginning of June. With all the aero bits on I figure I may crack 22mph - we'll see. The top guys are typically a bit over 23.
The Duff Man
Footballguy
Ned, fantastic job finishing that race.
I started in January this year, so from your post I guess you are a year ahead of me. If I could post a race report like that sometime next year I would be absolutely thrilled.
Right now I am just cruising along doing 3 mile runs 3-4 times a week, my 10K race is two weeks away.
I started in January this year, so from your post I guess you are a year ahead of me. If I could post a race report like that sometime next year I would be absolutely thrilled.
Right now I am just cruising along doing 3 mile runs 3-4 times a week, my 10K race is two weeks away.
prosopis
Arizona Chupacabra
Very coolGreen Bay adjusting the times from yesterday:
Class move by a class organization and race director.
FUBAR
Footballguy
good luck!I'm hating having no races scheduled, no event to train for. So I'm just working on speed and strength, 2 days in the gym this week, will go 3 next. Running 4 days, swim 1. Next week I'll probably hit the pool a few times, but this is just for fitness. We'll see what the future holds, maybe a marathon in November, but between the job change and 4th baby, I'm struggling to find time to do anything like I used to. I get the distinct feeling that this year will be just general fitness maybe hit a couple races if convenient, then run a few races in 2012 (I'll be in Afghanistan so no bike/swim but they hold satellite races), and then in 2013 I can get back into tri.
Norman Einstein
Footballguy
:( This is what I fear myself. Having had heart surgery as a youth, I keep thinking my lifespan has been cut drastically and doing the strenuous exercise of distance running is going to be my downfall at some point. I have this fear of being on a run and not ever returning home. This is probably the main reason why, whenever my heart rate gets anywhere close to high, I just shutdown and not push it. And I'm not even talking really long distances, I usually run at max 5k.Solid improvement.:( Somebody died right after crossing the finish line at Lake Wobegon (a real race in MN) a couple of days ago too.
tri-man 47
Footballguy
NE - two things. First, check out the Road ID, which can provide information in case you shut down while on the road (the fancier wrist band can be linked to a web site so you can update it when you're away from home). I keep reminding myself to commit to this, especially two years ago when I was on a run through some sugar cane fields in rural Cuba - not a place to become incapacitated. Second, consider a heart rate monitor. The beauty of distance running is that you train yourself to run aerobically ...to run within your heart's ability to provide oxygen. I'd argue that you'll become much more in tune with your heart when you do some distance training (maybe for a 10K or half-marathon) with a HRM.
tri-man 47
Footballguy
Ultimately, this is what it's all about!
IvanKaramazov
Footballguy
My race weather for this Saturday is not looking particularly good. 60 or so at the start with a forecast high of 72. Moderate humidity and wind (66% / 13 mph). And thunderstorms. In other words, a little warmer than I'd like, a little windier than I'd like, and a lot wetter than I'd like.
I've been training with the idea of running 3:50, and I do think I have that in me, but I also think I would need either ideal or at least very good conditions for that. Since the weather I'm actually getting is going to be average to a little below-average, I should probably go with something a little more conservative.
Oh, and as of Friday, part of the course was still underwater so they may end up changing the route. The last time they had to do this, they ran a double-loop, but whatever. I do a lot of my long runs on a 400m track, so I can't imagine that running a double loop on race day would freak me out.
I've been training with the idea of running 3:50, and I do think I have that in me, but I also think I would need either ideal or at least very good conditions for that. Since the weather I'm actually getting is going to be average to a little below-average, I should probably go with something a little more conservative.
Oh, and as of Friday, part of the course was still underwater so they may end up changing the route. The last time they had to do this, they ran a double-loop, but whatever. I do a lot of my long runs on a 400m track, so I can't imagine that running a double loop on race day would freak me out.
Ned
Footballguy
GL!!! I'll cross my fingers for ya on the temp/humidity...
Going into bike
I'd settle for breaking the hour in a 40k TT. And, as a bonus, I'd love to take a start in a Cat5 road race. I'd get absolutely torched at this point - no way I'd keep up. But it would be fun for the first lap until I got spit out.
BTW, the Oak Mountain tri is at the beginning of June. With all the aero bits on I figure I may crack 22mph - we'll see. The top guys are typically a bit over 23.
Remind me of your weight again.I think you're grossly over estimating the bike power that you would need to be competitive. Last year I was 13th of 412 males in one of the most popular events in the area. I was at 270 to 280 FTP at the time. My time was 42:27, my teammate who was 15 pounds lighter and probably at a FTP of 300 to 310 posted a time of 41:12. I'm pretty sure that I have the bike power on a flat course to be competitive at duathlon nationals.Going into bike
I'd settle for breaking the hour in a 40k TT. And, as a bonus, I'd love to take a start in a Cat5 road race. I'd get absolutely torched at this point - no way I'd keep up. But it would be fun for the first lap until I got spit out.
BTW, the Oak Mountain tri is at the beginning of June. With all the aero bits on I figure I may crack 22mph - we'll see. The top guys are typically a bit over 23.
My buddy that I mentioned just missed out on qualifying for Kona last year. In the event I mentioned above, he swam at 15:48 over 750m. I'd imagine that you would put 3 min or so into him on the swim at that distance. He ran at 20:23 5k time. You shouldn't be looking at the top guys, you should be looking at the guys down around 15th - 20th as the qualifying slots often do deep plus there's a roll down beyond that.
On a totally flat course you already have enough power to do a 56 min 40 k TT at 170 lbs. I think you would be surprised at what you could do in a cat 5 rr. You could hang with the top dogs on the climbs and sit in on the flats. I'm pretty sure you could pack finish at this point.
Went with the bike.25 miles at 20.9 mph on the road bike on a relatively flat route. Can't complain because the included a navigating thru town and evening traffic. Got rained on the last 10 miles.
Sand
Footballguy
I'm exactly 170 right now - good guess! I doubt your supposition that I'm good for 56 minutes, but on a flat course I think I would have a fighting shot at an hour. I would put some time into your buddy on the swim - 800yds for me would be a 10 minute swim or so. I did 1:15/100 this weekend in OW for 600yds - 800 should be about the same. I'd be slower on the run, though! Prolly more like 23 after a hard bike. Well, we're gonna find out what I can do in a race situation pretty soon. The OM tri is less than a month away.'BassNBrew said:
BTW, your buddy seriously needs swim lessons. Good ones. If he just missed out on Kona with that kind of swimming pace he must be an absolute beast on the bike and run. His IM swim time has got to be 1:25 or over - he's giving away massive amounts of time there. Swimming = golf. Get the swing right and things get lots easier.
Sand
Footballguy
Good choice!
Darrinll40
Footballguy
A quick question on training plans. Is the Runner's World 5:00 hour plan worth the 30 bucks? I saw it has a lot of extra features beyond a paper plan.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-13707-0,00.html
Also if I follow Higdon then Oct 30 is a 14 mile long run, would it be wrong to run a half marathon on that day instead? I would really like to make up for my 2:58 half I ran at Daytona Beach Half 2 years ago.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-13707-0,00.html
Also if I follow Higdon then Oct 30 is a 14 mile long run, would it be wrong to run a half marathon on that day instead? I would really like to make up for my 2:58 half I ran at Daytona Beach Half 2 years ago.
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You don't even realize how fast you are on the swim. The top swimmer out of that 400+ person field was 10:29, 10th place was 11:57, 50th was 14:06. I guess that included a 100 yd run to t1 so you can substact 30 secs from those times.However you slice it, it's time for you to put a national age group event on your calendar and qualify for Team USA.
BWIW, he was 1h7m on the swim, 5h on the bike and just over 3.5h on the run. Wetsuit helps big guys. Lessons actually made me slower.
IvanKaramazov
Footballguy
I would have a hard time justifying spending money on a training plan when you could just follow Higdon for free. Pfitz's book would be an exception I suppose, but that's a book, not just a training program.
That would be fine. Keep in mind that racing a half requires a little more recovery than a 13 mile training run, so it would be nice if you had a "stepback" week following the race. Probably not a big deal either way though.
You'd be better off offering someone here $15 for a plan. Pretty much you need to run 4-5 days a week and work up to a long run of 20 miles roughly 3 weeks out.No problem running a half in place of that run. You wouldn't want to do anything silly like sprint the last 1/4 of a mile and get injured. A normal LSD if you're on track to a do a sub 5h mary would put you well under your previous result.
Darrinll40
Footballguy
The next week is the only 20 mile run on the Higdon plan. But I will not "race" through the half. If I can run easy through the whole thing I should beat 3 hours easily. I am doing easy 7's in 1:15 now, and October is still a long way away.
Darrinll40
Footballguy
Thanks both of you for the advice. I will just stick to the free plan.
Darrinll40
Footballguy
The half on Oct 30 finishes at Daytona Motor Speedway so after they take my timing chip I can restart the Garmin and run the last .9 miles to finish the 14. That would be fun.
Sand
Footballguy
The swim was long, then, as your buddy is a lot faster than I thought in the water. Given my normal placement in tris I'd probably be a 12:00 guy there. Typically top 5% of swimmers, but the pointy end of the spear (i.e. ex-D1 swimmers) guys are much faster than I am.
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Sand
Footballguy
A cooldown from the Bourbon, eh?BTW, we need to figure out vans once and for all. I thought we had two groups renting and driving in.
tri-man 47
Footballguy
Darrin - it sounds already (and quickly) settled, but I agree on the free plan. And don't be too rigid on the schedules. 13.1 vs. 14? It doesn't really matter. Get your long runs in, pile up the mileage (as appropriate for you), add some tempo work, run some hills/stairs, have some 'step back' weeks to recover ...it'll all work out.Sand - I believe the plan includes gruecd, wraith, and I driving down from Chicago and then having a van reserved in Louisville. We can do the race weekend, then, with all the miles (or most of them) for free ..some of the rental deals I saw were 450-500 miles of coverage, which generally gets us to Lexington and back. It makes much more sense to drive one of our vehicles into the area and then rent a van. I haven't worried about booking it yet, though now that we're approaching summer, I could do so. So ...count on the Chicago boys to arrange one of the vans - yes?
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