I really don't see the point. Those plans are ballpark distances anyway. A mile or two one direction or the other won't matter. Just enjoy completing the half and celebrate your pr.
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Ran a 10k in June (7 Viewers)
- Thread starter GStrot
- Start date
Ned
Footballguy
I'd race, but not go full sprint at the finish. Higdon actually encourages some tune up races during training to get an idea of where you're at. I wish I had done a HM somewhere around week 10 to feel things out.
Darrinll40
Footballguy
Thanks for all the advice.
I went out for 4 this afternoon and the temp was a cool 79
. I took it really easy and got it done 40:04.
I went out for 4 this afternoon and the temp was a cool 79
. I took it really easy and got it done 40:04.
Sand
Footballguy
Sounds good! I also thought there was one more group bringing one in. I would go ahead and reserve the van, just because. Heck, reserve two. ;-)Found this post about van rentals:Below is the information for van rentals.This will get you some personal service! Just send an email with the answers to the following questions then Dwayne and the great crew at Enterprise will take it from there!Just email dwayne.d.huff@erac.com with the following information:NamePhone numberEmail addressPickup and dropoff date and timeCity in which to pick upDo you need to pick up at the airport location or off-airport location?Thanks and let us know if you need anything else,PatrickMaybe check with this guy before we get shut out? Pat - maybe this guy can get something local for you and we'll have it covered?Dexter talked about trying to find one. Louisville is probably the best place. Darrin and I could try, but we'd probably have to get something in Bowling Green, which is a good bit farther away.
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El Floppo
Footballguy
BnB's buddy IS a beast- all three of those times are pretty freaking impressive, at least to this former triple elite mid-packer. Sand- and I'm sure you know this well- the IM has a way of completely ####### with anticipated times depending on race-day conditions (external and internal). I haven't been following the thread too closely for a while, but I know you're blazing in the water and pretty solid in the saddle- how's the running going? What kind of splits are you doing in 1/2s?
Wait a sec... are you doing an IM? Is somebody else? WTF have I missed in here?
Ned
Footballguy
3 days post marathon and I can finally walk down steps without any pain. 
Looking to do a short 2-3mi easy run tomorrow. Mentally I wanted to run yesterday, but there was no way in hell. Quads have been screaming at me all week.
This summer I'm going to be focusing on having some fun with the speed stuff. I have no idea what races I'll do other than a 5K while on vacation with my brother. I'm sitting on the fence right now about doing the full or half at Philly in November.
Looking to do a short 2-3mi easy run tomorrow. Mentally I wanted to run yesterday, but there was no way in hell. Quads have been screaming at me all week.This summer I'm going to be focusing on having some fun with the speed stuff. I have no idea what races I'll do other than a 5K while on vacation with my brother. I'm sitting on the fence right now about doing the full or half at Philly in November.
Sammy3469
Footballguy
Totally agree with BnB here. In NYC, at this point in the season the Cat 5s are doing 4 laps in Central Park (that is 24.4 miles with about 1000 feet of elevation gain, so its easier than what you posted, but not flat either) a little slower than an hour. The Cat 4s are under an hour. While I haven't raced yet (thinking about it though) I frequently ride with a bunch of 4s training (basically 4 laps in the morning) and on the weekend when they aren't racing. Their pace isn't anything I can't handle (I'm guessing if I did the route you posted I'd be somewhere right around your time and my solo time in Central Park at this point is 1:06-7ish). It's only when they ramp up for the sprint or kill it on roller that I can on occassion get dropped, but even when they do that I can usually (95% of the time) hang onto the last wheel. Having said that, I'm not beating these guys in any sprint, etc. (which is why I'm not racing).The big difference is just top end power when you need it which means they basically just do various interval training to be able to maintain that power as long as possible and then recover. FWIW, at least around here Cat 5 is basically a training ground for a bunch of really fit guys transitioning to cycling. Bunch of crashes and bad riding. It isn't until you do your 10 races and get to Cat 4 that the races clean up and truth be told the Cat 4s aren't that much quicker than the 5s.'BassNBrew said:
tri-man 47
Footballguy
Just a lot of fitness. That's what happens to people who, you know, exercise regularly. --Sand - won't the rental be a bit dependent on our start time? If we start midday or later on Friday, we could pick up a van on Friday morning. An early Friday start would mean we'd need the van Thursday night. I don't want to get too cheap about it, though. Do any of the Chasers have a sense of when we might start (based on last year's info)?
sho nuff
Footballguy
Legs feeling a bit better...ankle is ok...calf is not bad.
Got out for 10 on the bike last night quickly before dinner.
The weather has cooperated with the cooler days, but the wind was kicking.
Still warm enough to work up a good sweat.
Serious bike guys...is it that I have a cheap helmet...or do you all wear anything under your helmet to keep sweat off your brown and down into your eyes or onto my sunglasses?
Just wondering. It may just be that I am a pretty heavy sweater.
Got out for 10 on the bike last night quickly before dinner.
The weather has cooperated with the cooler days, but the wind was kicking.
Still warm enough to work up a good sweat.
Serious bike guys...is it that I have a cheap helmet...or do you all wear anything under your helmet to keep sweat off your brown and down into your eyes or onto my sunglasses?
Just wondering. It may just be that I am a pretty heavy sweater.
gruecd
Footballguy
Hey, everybody. Jam-packed schedule at work today, so no time for shouts, but since I didn't get onboard at all yesterday, just wanted to stop really quickly and say "hi."
Monday I rode my bike 17 miles, and yesterday I ran 12. My legs didn't love me for it, but they'll get over it. Did a miserable 5-mile recovery run this morning in the cold and rain.
Darrin - To be completely honest, I wouldn't even worry about tempo runs, intervals, or any of that crap for your first marathon. Just follow Hal Higdon's "Novice" training schedule and make it happen!
Happy hump day to the rest of you. Talk to you all later!
Monday I rode my bike 17 miles, and yesterday I ran 12. My legs didn't love me for it, but they'll get over it. Did a miserable 5-mile recovery run this morning in the cold and rain.
Darrin - To be completely honest, I wouldn't even worry about tempo runs, intervals, or any of that crap for your first marathon. Just follow Hal Higdon's "Novice" training schedule and make it happen!
Happy hump day to the rest of you. Talk to you all later!
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Sand
Footballguy
I'm not doing an IM. No way I have the time to train for that right now. My last 1/2 was a shade under 1:36. So 7:19s or so. Mid-pack type numbers.'El Floppo said:
If you're renting from Louisville (and we're staying near Lexington) I'd figure that no matter what we need to rent the day before - Thursday. And no telling when our start time will be. Pat noted a bit back they are changing the method of assigning start times. Based on our time by last years start times we would have started 2pm-ish. Pat - do we know when they will assign start times?'tri-man 47 said:
Helmet has nothing to do with it. Best I have done is bodyglide on my forehead to direct the sweat to the side.'sho nuff said:
mr. furley
Footballguy
anyone wear a compression sleeve or some sorta wrap to help when you're fighting shin splints?
left leg feels like someone stabbed me repeatedly in the shin
left leg feels like someone stabbed me repeatedly in the shin
sho nuff
Footballguy
Not while running...but the day/days after I wear it in recovery.But when they get bad...time to shut er down for a few days, rest and ice them bad boys up.
sho nuff
Footballguy
brow....doh!!!Yeah...probably going with a wicking skull cap to help.Have to have the sunglasses though...my eyes get very dry when riding without them.
El Floppo
Footballguy
I meant 1/2 IM.But 1:36 is mid-pack where you are for a 1/2 marathon? wow. I was usually right around that, and I'd be in the super-upper-elite tm mid-pack in huge races in NYC. For some reason I thought you struggled with the running part- but I'm totally wrong about that.
I have a feeling you could absolutely kill an IM- like Kona qualify- but as you say, with a dedicated training schedule.
IvanKaramazov
Footballguy
I haven't had shin splints in forever, but usually these come from a) doing too much too fast or b) worn out shoes or c) both. RICE is probably good acute treatment, but you'll want to address the underlying training issues that caused them in the first place. GL.
Ned
Footballguy
Both are
.I solved my issues by icing, wearing the Zensah compression sleeve for a few hrs post-run, and cylcing between 2 fresh pair of shoes. I ran thru them, which sucked because I was near the peak of my training (45-50 MPW). But the combo of ice, Zensah sleeve, and new shoes did the trick in about 2 weeks.pmbrown_22
Footballguy
Bourbon Chase guys - I have no idea yet on when we will start. They have not opened up the data entry yet on the website so I can't put our info in. At best guess, I think that we should pobably go ahead and get the vans on Thursday just to be sure to get them and make sure everything is ok with them. I know that it was mentioned in the Race packet that you need to reserve the vans early because they sell out around the race quickly. I would try to stay around the Lexingtion area and maybe even Cincy so that it is mostly on the way to and from for most people. If we can get them down in Lexy then I am cool with that. The last thing we will probably want to do after we run and are up for close to 24 hrs is to drive someplace and return the vans.I was thinking that anyone coming from the north could just meet up at my house on the way down and then if we have the vans we can go from there and combine cars. No use using all that gas if we can ride share down to lexington. That is just a thought though. I believe that we will have to pick PSL up at either the Cincy or Lexy airports anyway so if we can find vans around there all the better.I will try to get on Facebook and make some comments out there. If we can keep the Bourbon Chatter out there, it is easier for everyone to keep track of. I am just swamped at work and at home right now, so I can't commit to updating it everyday.
Sand
Footballguy
M40-44 is absolutely brutal to qualify from. I just need one of those qualifying IMs where the bike and run are cancelled...
tri-man 47
Footballguy
As much as I've teased Floppo, I've always enjoyed his IM war stories. It would be quite interesting to follow someone's IM training here - we've had some half-IMs, but no fulls. Sand, with your swim strength, I agree that if/when you might have time to commit to it, you could do well in an IM. ...get yourself a FBG support team for race day, and you'd be all set!Darrinll40
Footballguy
You should do i,t if just to get the taste of the last one out of you. Philly in November should be much cooler than 80.'Ned said:3 days post marathon and I can finally walk down steps without any pain.
Darrinll40
Footballguy
You should do it, if just to get the taste of the last one out of you. Philly in November should be much cooler than 80.'Ned said:3 days post marathon and I can finally walk down steps without any pain.
gruecd
Footballguy
Stay tuned for 2013....
Ned
Footballguy
If I were single and no kids, I'd already be teeing up the Pfitz 18/70. However, I've been catching some flack from the wife about the training commitment for another marathon this year. She's blindly supported me through the HM and marathon excursions. I need to tread lightly.You should do it, if just to get the taste of the last one out of you. Philly in November should be much cooler than 80.'Ned said:3 days post marathon and I can finally walk down steps without any pain.
uttingonbestsalespitch:
El Floppo
Footballguy
Stay tuned for 2013....
El Floppo
Footballguy
I'm not saying that you'd be ready this year- but start in October with a summer IM goal and stick to a good schedule and I genuinely believe given your race histories that you could bang out a sub 11 and push that Kona qual time (IIRC, it as somewhere in the mid 10s for 40s when I was doing this stuff).I'd love to be able to do one of those someday. Going to shoot for a half IM next year.
Sand
Footballguy
Getting harder and harder every year. At IMFL I think you needed to be 9:30 to have a shot. But I do think an 11-12 hour IM is possible at some point.Oh my end today, ARG.
Today was a fast day in the pool. No drag suit - I put the good one on. Decided to rewrite my PRs for 100 and 200yds. From a push, open turns:
1:00.8 100yds
2:15.9 200yds
I really should have done a proper block start and flip turns for the 100. Coulda been sub minute so easy. FAIL.
The 200 was probably even worse. Too much of a time drop between those two times. Pretty poor effort given the 100 time. FAIL.
Next time around not trying to set new PRs by the same technique as the last records. Balls to the wall next time around - live and learn.
gruecd
Footballguy
I don't get it.'El Floppo said:Stay tuned for 2013....
this is a step back running week for me. With that in mind I cued up a 12 miler with two goals. First goal was to positve split the run. Second goal was to skip any water/nutrition and complete the 12 miles. My marathon will be long in duration and coming up the day after a hard bike effort so I want to get in some preparation dealing with less than ideal situations and hitting the wall. My splits...
1. 8:55 pace, 145 hr
2. 9:01, 141
3. 9:00, 147
4. 9:00, 143
5. 8:53, 147
6. 8:46, 142
7. 8:55, 146
8. 9:35, 150
9. 9:34, 150
10. 9:52, 140
11. 10:15, 141
12. 10:20, 140
Mission accomplished. 8:55 pace thru mile 7. Miles 8 and 9 were tough uphills. Somewhere at the end of this section I boinked and limped it in.
22 days ago my 12 miler was a 10:10 pace so the 9:20 pace yesterday was a definate improvement. With water and a gel or two I suspect 9:10 would have been obtainable.
1. 8:55 pace, 145 hr
2. 9:01, 141
3. 9:00, 147
4. 9:00, 143
5. 8:53, 147
6. 8:46, 142
7. 8:55, 146
8. 9:35, 150
9. 9:34, 150
10. 9:52, 140
11. 10:15, 141
12. 10:20, 140
Mission accomplished. 8:55 pace thru mile 7. Miles 8 and 9 were tough uphills. Somewhere at the end of this section I boinked and limped it in.
22 days ago my 12 miler was a 10:10 pace so the 9:20 pace yesterday was a definate improvement. With water and a gel or two I suspect 9:10 would have been obtainable.
So tell me how much of a fail I'm looking at...
For the month of May I have 7 runs and 61 miles of running in the books. Long runs of 12, 14, and 16 make up about 69% of the mileage. Additionally I have roughly 2-3 bike rides a week averaging just shy of 100 miles per week. Is 5 hours a week on the bike going to make up for the lack running miles???
I just don't have the time/energy to record more running miles on days where I'm in the saddle for 2-4 hours.
For the month of May I have 7 runs and 61 miles of running in the books. Long runs of 12, 14, and 16 make up about 69% of the mileage. Additionally I have roughly 2-3 bike rides a week averaging just shy of 100 miles per week. Is 5 hours a week on the bike going to make up for the lack running miles???
I just don't have the time/energy to record more running miles on days where I'm in the saddle for 2-4 hours.
El Floppo
Footballguy
What kind of race are you training for?
JFT Ben
Footballguy
I'm coming late to the party, but have followed this thread from time to time. Quick background, former sloth to 2x pointy end IM Wisconsin finisher in two years time (had a rolldown Kona spot I passed on) to weekend warrior type now (family priorities have taken precedence). I'd like to IM at some point again when the kids are older, but am just sort of having fun now. For the first time in years, I'm doing races/fun rides again, a "beer century" bike ride with friends in a few weeks, a 1/2 mary trail run w/ elevation gain in early July, maybe a sprint tri in Sept. and a full marathon in late October.
I'm the king of LSD and have been laying down base since late winter, doing 11-15 mile runs about every other week among other regular activities. Right now I'm trying to break out of my typical slow rides/runs with some intensity and have started the Insanity DVD workout series. Right now it's kicking my butt, and part of that is my own doing as I'm doubling up Insanity in the morning with bikes/runs during the day. I have a pretty good feel for my body, and so far my general fatigue is ok but my legs are killing me. My ride yesterday was fine on the flats and on hills I would get dropped every time. I hope it helps my overall running/biking though.
I'll try to contribute to this thread as time permits, and probably have some nice input as I was totally geeked out tri-guy about 5-6 years ago and could go head-to-head with most coaches on training philosophy, equipment (including power meters), race strategy, etc. I'm a little rusty now on all that, but am getting back into my groove after burning out pretty hard after my second IM. Looking forward to getting to know this group.
I'm the king of LSD and have been laying down base since late winter, doing 11-15 mile runs about every other week among other regular activities. Right now I'm trying to break out of my typical slow rides/runs with some intensity and have started the Insanity DVD workout series. Right now it's kicking my butt, and part of that is my own doing as I'm doubling up Insanity in the morning with bikes/runs during the day. I have a pretty good feel for my body, and so far my general fatigue is ok but my legs are killing me. My ride yesterday was fine on the flats and on hills I would get dropped every time. I hope it helps my overall running/biking though.
I'll try to contribute to this thread as time permits, and probably have some nice input as I was totally geeked out tri-guy about 5-6 years ago and could go head-to-head with most coaches on training philosophy, equipment (including power meters), race strategy, etc. I'm a little rusty now on all that, but am getting back into my groove after burning out pretty hard after my second IM. Looking forward to getting to know this group.
Welcome to the thread. Anyone who qualified for Kona is definately a valuable resource and elite athelete.
Sand
Footballguy
I don't think you're looking at FAIL right now. You can only do the workouts your body will support - if you start pushing harder you will end up on the PUP list. That isn't going to do any good. You just need to plan out your pacing/power meticulously to try and finish the beast you signed up for.BTW, you are officially our current "holy s*** this guy is insane" thread member. I, for one, can't wait to hear the report from this adventure.
Sand
Footballguy
Gee, I'm sorry, we only accept Kona finishers in this thread.
Seriously - welcome. If I may be so imprudent to ask (and I really have no shame anyway), what were your splits in IMMOO the year you qualified?
IvanKaramazov
Footballguy
My wife and I do, but just for the purpose of making a contribution. Our local running club puts on half a dozen or so races over the season, and we do most of them, so it's just a way of giving a little bit back. We never actually run with anybody from the club or attend events or anything.Do most of you guys belong to a local running club?I just looked up the one in my area. It looks like a lot (if not all) of the races benefit different non-profit organizations.
gruecd
Footballguy
Welcome to the thread. Always good to have another Sconnie hanging around. Where in the state are you?
gruecd
Footballguy
Absolutely. In fact, I'm the membership director of mine. Like you said, many of our races benefit local charities, and we do a lot of other neat things in the community, too, like giving out scholarships and supporting local trail projects.Easily worth the $20 or whatever it costs to join for a year.Do most of you guys belong to a local running club?I just looked up the one in my area. It looks like a lot (if not all) of the races benefit different non-profit organizations.
El Floppo
Footballguy
whoa.
Ned
Footballguy
JFT - Welcome! There's a great crew here and I think the tri guys outnumber the runners. If not, it's pretty close.
BnB - You're friggin insane. That KOM is nuts. Can't wait to see how that turns out for you.
I had my first post-marathon run at lunch today - a slow 3. The soreness is just about gone, but my legs were pretty heavy. Looking forward to the reverse tapering and then on to some speed stuff for a month or two. I think.
BnB - You're friggin insane. That KOM is nuts. Can't wait to see how that turns out for you.
I had my first post-marathon run at lunch today - a slow 3. The soreness is just about gone, but my legs were pretty heavy. Looking forward to the reverse tapering and then on to some speed stuff for a month or two. I think.
JFT Ben
Footballguy
Both years the weather was brutally hot, 2004 was high of 85 and 2005 high of 91 with wind, everyone's times were down both years. I actually finished in the same spot in my AG both years (13 out of 285 or something, took 8 spots to Kona hence roll down yr 2), splits were:Year 1: 1:10/5:34/3:52 = 10:46Year 2: 1:09/5:35/4:10 = 11:03 (was close to bonking coming off bike, fought back to feel ok on the run)I felt in much better shape year 2, but the day was brutal weather and nutrition wise for me. I've seen times much faster lately as more people enter the sport. My one rule in IM - it's all about the bike IMO.
JFT Ben
Footballguy
I'm down near Madison, though I've gotten up to Appleton in the past to do the High Cliff 1/2 IM. How many other cheeseheads here?ETA: Impressive race list g- I don't have much desire to do Boston but want to do the NY Mary at some point. I'm not even sure what I should be shooting for in my Oct. marathon in that I haven't worn a HRM or watch running in 5 years. Probably should get on that at some point.
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sho nuff
Footballguy
Im a former cheesehead but still call the Fox Valley home of some sorts with a lot of family there.
The_Man
Footballguy
Ned, I totally think you should do another marathon. You were primed for a great day but the weather got you. I think you could run another one in a month and have a much better result, just based on conditions alone. That being said, I wouldn't recommend you jump up to the Pfitz 18/70 or even 18/55 yet. I tried to do 18/55 after my rookie marathon and it kicked my ### so much that my confidence is still kind of shaken to the point where - paradoxically - I feel less certain of my ability to run a marathon now than I was before I had actually run one. That book is called "Advanced Marathoning" for a reason. All of the following goes for me too: I think you might be better off looking at the Hidgon Advanced I or something like that. Keep the focus on mileage, mileage, mileage and don't worry about the speedwork that much yet. Your rookie marathon showed that you still have some gains to make in endurance that will probably be easier to attain and less likely to cause injury than jumping too much into intervals yet.If I were single and no kids, I'd already be teeing up the Pfitz 18/70. However, I've been catching some flack from the wife about the training commitment for another marathon this year. She's blindly supported me through the HM and marathon excursions. I need to tread lightly.You should do it, if just to get the taste of the last one out of you. Philly in November should be much cooler than 80.3 days post marathon and I can finally walk down steps without any pain.
JFT Ben
Footballguy
..forgive me, catching up. I think you are ok, make your endurance hay on the bike as it is much easier to bounce back from a 4 hour bike than a 2.5 hr run, hit your long runs, recover properly (make it priority) and you'll be good to go. I always prioritized 1) long bike 2) long run 3) run frequency (not length) 4) bike frequency (even as active recovery from a hard run) in that order.
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