Ran a 10k in June (6 Viewers)

[prosopis]

So another novice question for you guys.As I extend out from 5Ks to 10Ks what's the best way to go about this?Option A: Continuing increasing my running time as I feel comfortable doing so slowly but surely.Option B: Run a specific program designed to get me running longer distances spaced out with walking at intervals. In other words...Week 1: Run 10 minutes, Walk 1 minute, repeat until I hit 10K...Week 2: Run 12 minutes, Walk 1 minute repeat until I hit 10K etc...Any thoughts here? Kind of confused about the best way to go about things.

It's a 10 step plan that we typically follow here:Step 1: Pick a race!Step 2: Develop a plan (use Coach Potato, Higdon, SmartCoach, etc.) Step 3: Share said plan with us via this threadStep 4: Have Grue tell you to do Pfitz; Ned tell you to use HR; Tri-Man tell you to do lunges; 2Young tell you to wear compression, Sand tell you to go out fast, etc.Step 5: Stick to original plan bc we confused youStep 6: Post progress on here as we pat you on the back for amazing progressStep 7: Run the damn race and stalk racers while remembering their race numbersStep 8: Post a race reportStep 9: Thank all of us for acknowledging either your awesome race, or for our condolences for your shortcomingsStep 9: Report results of race stalkingStep 10: Have us tell you the girls that were babes on race day aren't quite FBG material

That about nails it.

 

[prosopis]

I did 5 miles on the treadmill today. 104 out today. Even the gym felt hot.

Grue- I cant fathom those miles/speed you are putting in. Truly amazing. Everyone in here is doing good, especially for the time of year it is.

I will take a copy of the mix Reginald has. Is it easy to down load?

Keep it up every one. You guys with injuries be careful.

 

[tri-man 47]

I have signed up to do a 5K race on Aug 20th. This is a fun trail run to benefit a charity I work closely with. It is called the True Grit Challenge phase 3 Sweat for our Vets. The race help our Horses for Heroes program that works with veterans returning with loss of limb. I have not done that much training. Just getting into using my HR monitor. Need to figure that out. Thanks to those who posted some advice on that. I will try to keep you updated on my workouts. Thus far I have done mostly 2 mile runs at about an 8 minute pace. Shooting to get about 15 to 20 miles a week in.

Sweet!!!Reginald - like Ned notes, you'll surprise yourself if you stick with it. As we've seen here for a number of guys, it becomes life-changing. I don't remember my high school times, and that was waaay too long ago to dig out now. I'm envious of your sub-18:00 races. I got down to 18:08 back in the early 90's, but never sub-18:00. Like Ned says, volume is a very good thing.Liquors - oh, goodness, that was spot-on! Rotator cuff ...I figured it out. In mid-June, I finally got my manual edger (for sidewalks and such) out of the garage, but had to work very hard to cut through the turf that was overhanging the sidewalk (I usually would edge early in the season so that doesn't happen). The hard effort of pushing, pushing, pushing with my marathoner's scrawny, scrawny shoulders is what let to the injury/inflammation of the RC. I figured it out tonight when doing some yard work.

 

[Ned]

Rotator cuff ...I figured it out. In mid-June, I finally got my manual edger (for sidewalks and such) out of the garage, but had to work very hard to cut through the turf that was overhanging the sidewalk (I usually would edge early in the season so that doesn't happen). The hard effort of pushing, pushing, pushing with my marathoner's scrawny, scrawny shoulders is what let to the injury/inflammation of the RC. I figured it out tonight when doing some yard work.

GL with the rotator cuff. When you posted the symptoms, it sounded liked RC to me but I didn't want to lead you down the wrong path. My brother tore his RC at a bike race a few years ago and everything you described sounded like him. He couldn't lift his arm past parallel. FF thru surgery and rehab and he's back to normal with no side effects. Hoping you have the same success (assuming no surgery for you).

 

[gruecd]

Rotator cuff ...I figured it out.

Dude, switch hands every once in a while. Sheesh.-----------Part 1 of the 4/6 recovery double this morning. Ho-hum.

 

[sho nuff]

6.7 last night...switched my schedule up for the 2nd time.

It was hot...but I knew I could get in the longer run (actually had planned on 6-6.5 and went a little extra).

Didn't want to do this longer run before the weekend of beer and golf.

No dog this time...just about 5 deer running across the road in front of me in the same spot I saw the dog the other night.

 

[tri-man 47]

Rotator cuff ...I figured it out.

Dude, switch hands every once in a while. Sheesh.

That cause and effect crossed my mind at one point.

 

[Sand]

Went out for a run last night - 85F with 95+% humidity. All was well until my bandage came off and my shorts started rubbing the hip cherry I have from unceremoniously meeting the road Sunday. I quit after 5k and ran the last mile holding my shorts up on that side.

You guys would have loved the look I got from two old ladies out walking as I waved at them all neighborly-like as I ran by and then gave them the half moon...

 

[pigskinliquors]

Reg: Ned is a great spokesperson, for getting fast, really quickly. His strides have been awesome to see. Tri-Man is also a great resource/example. He's still posting amazing times, even though Willard Scott has him on his short list for birthday wishes.

Walnutz: Working toward 15-20 is plenty of mileage. Mix in some speed work (800's followed by 400 rests; or shorter) and you'll be rocking that 5k!

Tri-Man: I'm LMBO thinking of how the purchase of the manual edger went...

TM: I need an edger for my yard, what do you have

Home Depot dude: We have these three gas ones, and two electric ones over here

TM: Do you have anything that is harder to use?

HDD: The electric one is a bit harder as you have to worry about managing the cord

TM: No, do you have any other options

HDD: I'm a bit shuked, what do you mean?

TM: I'd hate to be leisurely doing my yard, when I could be working out...anything that will give me a workout?

HDD: You might want to try Ace Hardware, I think they might have some stock from your generation

Grue: LMBO at "Switch hands"Sand: This is one of those times that pictures are definitely not needed!!! edited to add, unless your shorts weren't on you, and were on the attached. Also, thanks again for more swimming advice.

Bourbon Chasers: re: T-shirt; I like both slogans, but think I prefer "This run is Useless Without Bourbon!". It will make more sense to people close enough to actually read them.

_________________________

My Update:

I snuck in a quick 10 mile bike ride yesterday before dinner in 103 degree weather, and followed it up with a 3 mile run after dinner in a not much cooler 101 degrees. I ran the trails in my neighborhood, and my HR was off the charts early. I ran the last mile with my HR ranging from 180 to 185 even though I slowed down to 9:30 pace. Brutal. My groin is noticeably more sore today, though I'm banking on the groinal-torture I'll be put through to reap great benefits.

 

[Ned]

Out the door at 4:30 for 10mi GA this morning. I was <thisclose> to going back to bed after putting my contacts in. I had next to no desire this morning, but I got through it and had a pretty good run. I think I'm hitting a breakthrough on these MLRs. I averaged 9:33 @ 147 HR - 72 degrees and 80% humidity. I've only had 1 MLR run (9-12mi) that was sub 150 HR and that was last week's 9 miler. I pulled up my running log - All of the runs in this distance that were similar paced runs were 151-160 HR and were all back in March and April when it was much cooler out. I'd kill to have a 50 degree/no humidity day right about now...

Keeping this training log gets tedious at times, but it's been a great tool for looking back at similar runs when you have a run that makes you go "damn, that was too good to be true".

 

[Reginald Cornsilks]

Out the door at 4:30 for 10mi GA this morning. I was <thisclose> to going back to bed after putting my contacts in. I had next to no desire this morning, but I got through it and had a pretty good run. I think I'm hitting a breakthrough on these MLRs. I averaged 9:33 @ 147 HR - 72 degrees and 80% humidity. I've only had 1 MLR run (9-12mi) that was sub 150 HR and that was last week's 9 miler. I pulled up my running log - All of the runs in this distance that were similar paced runs were 151-160 HR and were all back in March and April when it was much cooler out. I'd kill to have a 50 degree/no humidity day right about now...Keeping this training log gets tedious at times, but it's been a great tool for looking back at similar runs when you have a run that makes you go "damn, that was too good to be true".

Nice work man. I was out there with you. Glad you pushed yourself throughout. Makes the rest of the day feel so much better.

 

[Reginald Cornsilks]

Feel like I'm turning a corner now with getting better/faster/stronger

Goal today was just to run 30 minutes. I did some heavy cardio yesterday...

Mile 1: 10:04

Mile 2: 8:27

Mile 3: 10:24

I did consciously run a bit faster that 2nd mile. It's the easiest part of the course and I wanted to tear it up.

So I guess the very short term goal would be to turn this into like a 9/9/9 split or a 9/8/9 split.

 

[Ned]

Feel like I'm turning a corner now with getting better/faster/strongerGoal today was just to run 30 minutes. I did some heavy cardio yesterday...Mile 1: 10:04Mile 2: 8:27Mile 3: 10:24I did consciously run a bit faster that 2nd mile. It's the easiest part of the course and I wanted to tear it up.So I guess the very short term goal would be to turn this into like a 9/9/9 split or a 9/8/9 split.

Good stuff. The early AM runs sting, but it's nice to knock out a good workout before the sun comes up.

 

[tri-man 47]

Ned and Reginald - nice job, guys. Ned, you know I love reading of that HR tracking and improvement!!!

Liquors - you are on fire lately, my friend. FUNNY stuff ...all from the guy that rides a motorized bike.

--

Another hot and drippy-humid morning here. Did 1 1/2 miles each of warm-up and cool-down surrounding 4 half-mile repeats - solid pacing of 6:20/mile for three, and 6:10/mile on the last.

 

[pigskinliquors]

Ned, Reginald and Tri: Great workouts! Sweet in this heat.

Tri mentioned I'm on fire. I am, literally. My groinal shots were the major suck. I got to my appointment and was disappointed that some dude took me back to radiology (I've been seeing Christine ). I learn quickly that he's a student as he takes me to the wrong room and can't figure out why I'm not in the system for my X-Ray. When he told me I wouldn't need to change, that I could just stand up and drop my shorts for the x-ray, I told the booger-eating moron that I was here for an X-Ray assisted cortisone/steroid shot. He ran out for help, and to my ecstatic surprise, he brought Christine She took me to get my "gown" on and told me I could leave my shirt on under it, but that she really wanted me to be buck naked from the waist down (how I heard it).

I then proceed to the operating table, where the dude, Christine, the Dr. and his nurse (fairly cute!) welcome me to my personal hell. They lay me down on the table and the Dr. tells nursy to do something. She proceeds to unveil my nether region, where I'm certain half of my old ball-sack is fully visible to all. Mr. Happy has settled in to the left of the draping area. Nursy proceeded to rub a cold liquid deep into my groin. Had it been Christine, the sheet would have likely given a puppet show. I thought she was sterilizing the area, and doing an incredible job of it. The doc then says I'm going to feel a poke and starts to put a needle in me (I'm thinking this is to numb the area). I'm watching the x-ray, and am refusing to watch the torture below. The initial poke was small (I initially said "#####" but small ##### wasn't a good choice of words)and gentle and I thought "awesome, this isn't going to be bad!" The needle just kept going in further and further though and then he most have released the liquid because I stated aloud "SONOFA##### THAT HURTS!" That ended up being the cortisone shot; so I'm assuming nursy failed miserable at numbing the area with the cold moist stuff she had rubbed on the area. The pain made all the muscles in my groinal area tense, and my legs literally lifted off the table.

Doc told me I needed to sit still, and then all of a sudden he gave me another "poke" without warning. I assumed it was a one shot deal. Nope. the second shot was the steroid, and while not as bad, it still sucked. Doc told me that I was done. While I wanted to punch the mother####er right in the nads, I instead asked him when I could run/bike next (hoping he'd say immediately). He said I'd have to wait a minimum of a week, and then run only if there was no pain. I told him I'd been running with the pain prior to this, and he still said I needed to wait. The f'ing *******.

Christine walked me back to my clothes and I noticed that my groin was numb (not the normal effect she'd have on my groin). There wasn't much pain for the first hour after, but it slowly built up to a darn good pain right where the shots were given (still sore as hell). I tried to go to bed at 10:30 last night and noticed my HR was flying. After trying to sleep I googled cortisone/steroid shots and heart rate, and lo and behold I can expect my HR to be up for at least a few days. Peachy. So now I got no sleep, my groin doesn't hurt where it did before, but feels even worse where the shots were, and I can't run.

Fun, fun, fun!

 

[sho nuff]

Ummmm... ...remind me to make sure my groin is always good and stretched out so I never...EVER...need a cortisone/steroid to that area.

 

[Ned]

Ned, Reginald and Tri: Great workouts! Sweet in this heat. Tri mentioned I'm on fire. I am, literally. My groinal shots were the major suck. I got to my appointment and was disappointed that some dude took me back to radiology (I've been seeing Christine ). I learn quickly that he's a student as he takes me to the wrong room and can't figure out why I'm not in the system for my X-Ray. When he told me I wouldn't need to change, that I could just stand up and drop my shorts for the x-ray, I told the booger-eating moron that I was here for an X-Ray assisted cortisone/steroid shot. He ran out for help, and to my ecstatic surprise, he brought Christine She took me to get my "gown" on and told me I could leave my shirt on under it, but that she really wanted me to be buck naked from the waist down (how I heard it). I then proceed to the operating table, where the dude, Christine, the Dr. and his nurse (fairly cute!) welcome me to my personal hell. They lay me down on the table and the Dr. tells nursy to do something. She proceeds to unveil my nether region, where I'm certain half of my old ball-sack is fully visible to all. Mr. Happy has settled in to the left of the draping area. Nursy proceeded to rub a cold liquid deep into my groin. Had it been Christine, the sheet would have likely given a puppet show. I thought she was sterilizing the area, and doing an incredible job of it. The doc then says I'm going to feel a poke and starts to put a needle in me (I'm thinking this is to numb the area). I'm watching the x-ray, and am refusing to watch the torture below. The initial poke was small (I initially said "#####" but small ##### wasn't a good choice of words)and gentle and I thought "awesome, this isn't going to be bad!" The needle just kept going in further and further though and then he most have released the liquid because I stated aloud "SONOFA##### THAT HURTS!" That ended up being the cortisone shot; so I'm assuming nursy failed miserable at numbing the area with the cold moist stuff she had rubbed on the area. The pain made all the muscles in my groinal area tense, and my legs literally lifted off the table. Doc told me I needed to sit still, and then all of a sudden he gave me another "poke" without warning. I assumed it was a one shot deal. Nope. the second shot was the steroid, and while not as bad, it still sucked. Doc told me that I was done. While I wanted to punch the mother####er right in the nads, I instead asked him when I could run/bike next (hoping he'd say immediately). He said I'd have to wait a minimum of a week, and then run only if there was no pain. I told him I'd been running with the pain prior to this, and he still said I needed to wait. The f'ing *******. Christine walked me back to my clothes and I noticed that my groin was numb (not the normal effect she'd have on my groin). There wasn't much pain for the first hour after, but it slowly built up to a darn good pain right where the shots were given (still sore as hell). I tried to go to bed at 10:30 last night and noticed my HR was flying. After trying to sleep I googled cortisone/steroid shots and heart rate, and lo and behold I can expect my HR to be up for at least a few days. Peachy. So now I got no sleep, my groin doesn't hurt where it did before, but feels even worse where the shots were, and I can't run. Fun, fun, fun!

Holy crap.

 

[tri-man 47]

liquors - all I can say it

Did you get Christine's race number? We're gonna need to see pics.

 

[pigskinliquors]

Ummmm... ...remind me to make sure my groin is always good and stretched out so I never...EVER...need a cortisone/steroid to that area.

sho nuff:

 

[The Duff Man]

I am running a half marathon in Niagara Falls in October. Not sure what my target is, I ran the 10k in June at 1:06 with little training, so maybe 2:15?

I am going to take this one more seriously.

Haven't been around at all to keep up with the thread, but good stuf in the last couple pages!

 

[pigskinliquors]

liquors - all I can say it

Did you get Christine's race number? We're gonna need to see pics.

Yes. It was 4234. You'll have to just search through the pictures of the procedure to find her Here's her doppleganger

 

[pigskinliquors]

I am running a half marathon in Niagara Falls in October. Not sure what my target is, I ran the 10k in June at 1:06 with little training, so maybe 2:15?

I am going to take this one more seriously.

Haven't been around at all to keep up with the thread, but good stuf in the last couple pages!

Hey Duff! Using the training level you were at for the 10k, you should finish in 2:25. Thus a 2:15 is certainly manageable with better training.

 

[BassNBrew]

Ned, Reginald and Tri: Great workouts! Sweet in this heat. Tri mentioned I'm on fire. I am, literally. My groinal shots were the major suck. I got to my appointment and was disappointed that some dude took me back to radiology (I've been seeing Christine ). I learn quickly that he's a student as he takes me to the wrong room and can't figure out why I'm not in the system for my X-Ray. When he told me I wouldn't need to change, that I could just stand up and drop my shorts for the x-ray, I told the booger-eating moron that I was here for an X-Ray assisted cortisone/steroid shot. He ran out for help, and to my ecstatic surprise, he brought Christine She took me to get my "gown" on and told me I could leave my shirt on under it, but that she really wanted me to be buck naked from the waist down (how I heard it). I then proceed to the operating table, where the dude, Christine, the Dr. and his nurse (fairly cute!) welcome me to my personal hell. They lay me down on the table and the Dr. tells nursy to do something. She proceeds to unveil my nether region, where I'm certain half of my old ball-sack is fully visible to all. Mr. Happy has settled in to the left of the draping area. Nursy proceeded to rub a cold liquid deep into my groin. Had it been Christine, the sheet would have likely given a puppet show. I thought she was sterilizing the area, and doing an incredible job of it. The doc then says I'm going to feel a poke and starts to put a needle in me (I'm thinking this is to numb the area). I'm watching the x-ray, and am refusing to watch the torture below. The initial poke was small (I initially said "#####" but small ##### wasn't a good choice of words)and gentle and I thought "awesome, this isn't going to be bad!" The needle just kept going in further and further though and then he most have released the liquid because I stated aloud "SONOFA##### THAT HURTS!" That ended up being the cortisone shot; so I'm assuming nursy failed miserable at numbing the area with the cold moist stuff she had rubbed on the area. The pain made all the muscles in my groinal area tense, and my legs literally lifted off the table. Doc told me I needed to sit still, and then all of a sudden he gave me another "poke" without warning. I assumed it was a one shot deal. Nope. the second shot was the steroid, and while not as bad, it still sucked. Doc told me that I was done. While I wanted to punch the mother####er right in the nads, I instead asked him when I could run/bike next (hoping he'd say immediately). He said I'd have to wait a minimum of a week, and then run only if there was no pain. I told him I'd been running with the pain prior to this, and he still said I needed to wait. The f'ing *******. Christine walked me back to my clothes and I noticed that my groin was numb (not the normal effect she'd have on my groin). There wasn't much pain for the first hour after, but it slowly built up to a darn good pain right where the shots were given (still sore as hell). I tried to go to bed at 10:30 last night and noticed my HR was flying. After trying to sleep I googled cortisone/steroid shots and heart rate, and lo and behold I can expect my HR to be up for at least a few days. Peachy. So now I got no sleep, my groin doesn't hurt where it did before, but feels even worse where the shots were, and I can't run. Fun, fun, fun!

Roids directly to the nad region...does that make your unit get buff or you boys shrink exponentially?

 

[BassNBrew]

Ned - Keep up the great work.

 

[pigskinliquors]

Roids directly to the nad region...does that make your unit get buff or you boys shrink exponentially?

The roids were not put directly into the sack, but pretty damn close. Thank goodness. I'd like the boys to shrink a bit. As Tri-man can attest, they keep getting lower and lower every year. Hoping the unit itself gets buff as well. This could be a win, win!

 

[Ned]

Roids directly to the nad region...does that make your unit get buff or you boys shrink exponentially?

The roids were not put directly into the sack, but pretty damn close. Thank goodness. I'd like the boys to shrink a bit. As Tri-man can attest, they keep getting lower and lower every year. Hoping the unit itself gets buff as well. This could be a win, win!

Good god.

 

[sho nuff]

Roids directly to the nad region...does that make your unit get buff or you boys shrink exponentially?

The roids were not put directly into the sack, but pretty damn close. Thank goodness. I'd like the boys to shrink a bit. As Tri-man can attest, they keep getting lower and lower every year. Hoping the unit itself gets buff as well. This could be a win, win!

Umm...maybe I will feel different years down the road...but I don't think its worth a shot to the wedding tackle.

 

[Sand]

liquors - all I can say it

Did you get Christine's race number? We're gonna need to see pics.

Yes. It was 4234. You'll have to just search through the pictures of the prob: cedure to find her Here's her doppleganger

Goodness I have a thing for that girl.

Roids directly to the nad region...does that make your unit get buff or you boys shrink exponentially?

The roids were not put directly into the sack, but pretty damn close. Thank goodness. I'd like the boys to shrink a bit. As Tri-man can attest, they keep getting lower and lower every year. Hoping the unit itself gets buff as well. This could be a win, win!

You guys are killing it lately.

 

[gruecd]

Ned, Reginald and tri-man - Nice workouts, dudes. Keep it up.

liquors - Holy ####, dude. Hilarious. Get well soon!

-------------------

Today was supposed to be a SRD, but I was waaaaaaay overserved last night, which led to a bunch of greasy hangover food today, which led to a 4-mile "penance" run tonight.

I did get to see Wraith at the Brewers/Cubs game this afternoon, which was cool. Hadn't seen dude since last year.

12-mile GA run on tap for tomorrow afternoon. Hope everyone is having a good night.

 

[sho nuff]

The penance run...I like it.

With the golf tournament coming up this weekend I was going to forgo my half mile repeats for a 3.5 miles of easy running. But the first quarter of easy felt good so I sped up a little bit...decided after the first mile to go ahead and do 4 half mile repeats with a decent quarter mile jog in between. Felt really good. Total of about 5 miles tonight with the 4 halfs in the middle.

Will have my "penance" runs next week after a weekend with the college crew at the golf outing.

 

[Reginald Cornsilks]

My gift to my friends in this thread for helping me out with so many damn questions:

I can't leave these links up for long, so get em while they're hot:

All of them are roughly 1 hour, 20 minutes

1 - Reggie C Silks Hip Hop Running Mix: -http://www.megaupload.com/?d=79P3ZS83

2 - Reggie C Silks Rock/Metal Running Mix: -http://www.megaupload.com/?d=KY3ZQSP9

3 - Reggie C Silks Techno/Trance/Breakbeats Running Mix: -http://www.megaupload.com/?d=YQXGNOAK

Enjoy

The "techno" mix is nothing like what I uploaded last time...it's a lot more approachable than the last mix I shared.

 

[pigskinliquors]

Goodness I have a thing for that girl.

I'm actually hoping I need something X-rayed again soon just to see her again. She is the silver lining in the rain cloud that is my groin right now. Reginald: I'll hopefully be able to find time to download these this weekend. Sho Nuff: Nice workout! Grue and Wraith: How about dem Brewers!!!!!!!!!!!!!!!!!

 

[tri-man 47]

Roids directly to the nad region...does that make your unit get buff or you boys shrink exponentially?

The roids were not put directly into the sack, but pretty damn close. Thank goodness. I'd like the boys to shrink a bit. As Tri-man can attest, they keep getting lower and lower every year. Hoping the unit itself gets buff as well. This could be a win, win!

Good god.

Yes, exactly. You should see the insults that get hurled at this thread's bad god.

 

[IvanKaramazov]

Was hoping to do 14 this afternoon after sitting through a thesis defense, but it ran over and by the time my lunch was digested, it was too hot/sunny. So I'll do today's run tomorrow and take tomorrow's SDO today instead.

 

[gruecd]

Was hoping to do 14 this afternoon after sitting through a thesis defense, but it ran over and by the time my lunch was digested, it was too hot/sunny. So I'll do today's run tomorrow and take tomorrow's SDO today instead.

So it's warm over there in mamby-pamby land, eh? I just ran 12 miles in 85-degree heat. Averaged 7:45s with a 3-minute negative split.Next time put on your big-boy pants, fill your bottle with water, and get your ### out there.

 

[SteelCurtain]

I've been away and haven't run for nearly 10 days. So, I had to get my ### in gear.

Tomorrow -- I'm running an 8 mile race tomorrow that has some hills. I have no business trying to break an hour (my PR is 1:05), but I'll go out and do the first mile in 7:30 and see how I'm feeling but its supposed to be pretty humid. We'll see. I will also be wearing heart rate monitor for the first time in a race. Hey Ned -->

BIG NEWS -- I finally am registered for my marathon. I'll be doing the Baltimore Marathon on October 15. This marathon has some hills as well. I've seen some comments that it is a similar course to Boston. I'm not sure I can beat my previous 3:39 marathon but I'm not committed to trying.

I'm ready to work real hard the next couple months to make this a worthwhile endeavor.

 

[Reginald Cornsilks]

Woke a bit late and paid dearly. Started my run at 7:45 AM and the sun was already bright and shining down right on my face for over half the run. Really kicked my ###. Down a bit to 4 miles in 41 minutes :(

Anyway - I'm debating taking TWO days in a row off now for the first time since April or so. My back was stiffening up toward the end of the run. My knee has been a little sore since I started doing lunges and squats on my off days and the blister on the arch of my left foot was screaming (I got this blister BEFORE I heard about moisture wicking socks). Boyyyy

Heat index says 82 degrees, but I was baking - it felt like way hotter than that. Maybe it's because I picked the course with no shade today.

 

[Reginald Cornsilks]

Side unrelated note: As much of an Atkins diet proponent that I am. I cannot give up Diet Powerade. I love that stuff, especially the Grape flavor. Technically the sugar subs in them are no nos on Atkins but I need one indulgence.

 

[FBG26]

Was hoping to do 14 this afternoon after sitting through a thesis defense, but it ran over and by the time my lunch was digested, it was too hot/sunny. So I'll do today's run tomorrow and take tomorrow's SDO today instead.

So it's warm over there in mamby-pamby land, eh? I just ran 12 miles in 85-degree heat. Averaged 7:45s with a 3-minute negative split.Next time put on your big-boy pants, fill your bottle with water, and get your ### out there.

Ouch. I was going to complain about the 12 miler I did this morning...It was low 70s with a dew point of upper 60s when I left at 6:30. Ran out of water at mile 8 which is really unusual; I can normally go 13 before using up everything in my fuel belt. Because of that, I walked from 8 to mile 9 where there is a small coffee shop that allowed me to fill up my water bottles. Nearly drank all of the water again over the last 3 miles. Got home and checked the weather, 80 degrees with a dew point of 71. It was tough but it's done. Now I'm going to spend the rest of the day at the lake and have a few of these

 

[FBG26]

Woke a bit late and paid dearly. Started my run at 7:45 AM and the sun was already bright and shining down right on my face for over half the run. Really kicked my ###. Down a bit to 4 miles in 41 minutes :(Heat index says 82 degrees, but I was baking - it felt like way hotter than that. Maybe it's because I picked the course with no shade today.

Ouch, I know that feeling. The extra bit of sleep feels good at the time, but you end up kicking yourself during the run. Way to slug it out though.

 

[sports_fan]

Went a little over 3 miles in 27:45. It must have been very close to 5k. This was the longest run I've done in a few years. I planned on 2 but I was feeling good so I decided to walk/run another mile. I was at about 16:50 after 2 so that last mile was pretty slow, would've paced myself better if I knew I was going to go 3. I passed a few people along the way which I haven't done much of since I got hurt. That felt really good. My calves are feeling it but other than that I'm doing great.

 

[prosopis]

Out the door at 4:30 for 10mi GA this morning. I was <thisclose> to going back to bed after putting my contacts in. I had next to no desire this morning, but I got through it and had a pretty good run. I think I'm hitting a breakthrough on these MLRs. I averaged 9:33 @ 147 HR - 72 degrees and 80% humidity. I've only had 1 MLR run (9-12mi) that was sub 150 HR and that was last week's 9 miler. I pulled up my running log - All of the runs in this distance that were similar paced runs were 151-160 HR and were all back in March and April when it was much cooler out. I'd kill to have a 50 degree/no humidity day right about now...Keeping this training log gets tedious at times, but it's been a great tool for looking back at similar runs when you have a run that makes you go "damn, that was too good to be true".

Nice job. I keep a log and it helps me quite a bit. I find it interesting that there is such a big difference in HR connected to temps.

 

[prosopis]

Feel like I'm turning a corner now with getting better/faster/strongerGoal today was just to run 30 minutes. I did some heavy cardio yesterday...Mile 1: 10:04Mile 2: 8:27Mile 3: 10:24I did consciously run a bit faster that 2nd mile. It's the easiest part of the course and I wanted to tear it up.So I guess the very short term goal would be to turn this into like a 9/9/9 split or a 9/8/9 split.

 

[prosopis]

Ned, Reginald and Tri: Great workouts! Sweet in this heat. Tri mentioned I'm on fire. I am, literally. My groinal shots were the major suck. I got to my appointment and was disappointed that some dude took me back to radiology (I've been seeing Christine ). I learn quickly that he's a student as he takes me to the wrong room and can't figure out why I'm not in the system for my X-Ray. When he told me I wouldn't need to change, that I could just stand up and drop my shorts for the x-ray, I told the booger-eating moron that I was here for an X-Ray assisted cortisone/steroid shot. He ran out for help, and to my ecstatic surprise, he brought Christine She took me to get my "gown" on and told me I could leave my shirt on under it, but that she really wanted me to be buck naked from the waist down (how I heard it). I then proceed to the operating table, where the dude, Christine, the Dr. and his nurse (fairly cute!) welcome me to my personal hell. They lay me down on the table and the Dr. tells nursy to do something. She proceeds to unveil my nether region, where I'm certain half of my old ball-sack is fully visible to all. Mr. Happy has settled in to the left of the draping area. Nursy proceeded to rub a cold liquid deep into my groin. Had it been Christine, the sheet would have likely given a puppet show. I thought she was sterilizing the area, and doing an incredible job of it. The doc then says I'm going to feel a poke and starts to put a needle in me (I'm thinking this is to numb the area). I'm watching the x-ray, and am refusing to watch the torture below. The initial poke was small (I initially said "#####" but small ##### wasn't a good choice of words)and gentle and I thought "awesome, this isn't going to be bad!" The needle just kept going in further and further though and then he most have released the liquid because I stated aloud "SONOFA##### THAT HURTS!" That ended up being the cortisone shot; so I'm assuming nursy failed miserable at numbing the area with the cold moist stuff she had rubbed on the area. The pain made all the muscles in my groinal area tense, and my legs literally lifted off the table. Doc told me I needed to sit still, and then all of a sudden he gave me another "poke" without warning. I assumed it was a one shot deal. Nope. the second shot was the steroid, and while not as bad, it still sucked. Doc told me that I was done. While I wanted to punch the mother####er right in the nads, I instead asked him when I could run/bike next (hoping he'd say immediately). He said I'd have to wait a minimum of a week, and then run only if there was no pain. I told him I'd been running with the pain prior to this, and he still said I needed to wait. The f'ing *******. Christine walked me back to my clothes and I noticed that my groin was numb (not the normal effect she'd have on my groin). There wasn't much pain for the first hour after, but it slowly built up to a darn good pain right where the shots were given (still sore as hell). I tried to go to bed at 10:30 last night and noticed my HR was flying. After trying to sleep I googled cortisone/steroid shots and heart rate, and lo and behold I can expect my HR to be up for at least a few days. Peachy. So now I got no sleep, my groin doesn't hurt where it did before, but feels even worse where the shots were, and I can't run. Fun, fun, fun!

My groin hurts after reading that. Hat off to you. I dont like running that much. I would just hang up my shoes before going through that.

 

[IvanKaramazov]

Was hoping to do 14 this afternoon after sitting through a thesis defense, but it ran over and by the time my lunch was digested, it was too hot/sunny. So I'll do today's run tomorrow and take tomorrow's SDO today instead.

So it's warm over there in mamby-pamby land, eh? I just ran 12 miles in 85-degree heat. Averaged 7:45s with a 3-minute negative split.

Next time put on your big-boy pants, fill your bottle with water, and get your ### out there.

After yesteday's day off, my vag was feeling a lot better and I turned in a pretty good 14 miles this morning. When I started, it wasn't that hot, but it was extremely muggy/foggy, so I guess the humidity was near 100%. At about the halfway mark, the sun came out and the fog burned off, and then it got hot. I was feeling very good at that point, so I decided to do the last 6 miles a little faster than normal, with marathon pace being ~9:00/mi:

1 00:09:45 1.00 09:45

2 00:09:51 1.00 09:51

3 00:09:58 1.00 09:58

4 00:09:57 1.00 09:57

5 00:09:56 1.00 09:56

6 00:09:52 1.00 09:52

7 00:09:52 1.00 09:53

8 00:09:46 1.00 09:46

9 00:09:24 1.00 09:24

10 00:09:26 1.00 09:26

11 00:09:28 1.00 09:28

12 00:09:21 1.00 09:22

13 00:09:17 1.00 09:17

14 00:09:01 1.00 09:01

I was still feeling pretty fresh at the end, so I was pleased with this. The only negative is that I tried a tri-berry GU at mile 12, and it didn't agree with my system at all. Obviously I didn't really need a gel with only two miles left to go, but I had never tried this flavor before and if I'm going to experiment with something, I like to do it toward the very end when my body is as stressed as it's going to get and when I don't have that much further to go if something goes wrong. This GU tasted fine going down and I chased it with water, but I started getting cramps (intestinal, not uterine) after just a mile. The cramps got worse once I finished, but they're gone now after a trip to the bathroom and some immodium. I'm scratching that flavor off my list.

Reginald -- Direct sunlight makes a big difference compared to shade, at least for me. My shaved head probably has a lot to do with that, but heavy sunlight combined with anything 80+ is tough.

sports_fan -- Nice run. Passing people is always fun, even just on a training run.

 

[prosopis]

Was hoping to do 14 this afternoon after sitting through a thesis defense, but it ran over and by the time my lunch was digested, it was too hot/sunny. So I'll do today's run tomorrow and take tomorrow's SDO today instead.

So it's warm over there in mamby-pamby land, eh? I just ran 12 miles in 85-degree heat. Averaged 7:45s with a 3-minute negative split.Next time put on your big-boy pants, fill your bottle with water, and get your ### out there.

I would love to see an 85 degree day. I could never match that 7:45 in my craziest dreams though. I dont know how you do it.

 

[prosopis]

I got up early and did 12 miles this morning. It is great until that sun gets above the horizon. It just sucks all the energy right out of me. Today I got up at 4:00. It takes me some time to grab a bite and wait to make sure I dont have to dump in the desert. It was 5:00 when I got out there. I hate the thought of this but next week I may have to get up at 3:30 and try to be on the street by 4:15.

 

[Reginald Cornsilks]

Was hoping to do 14 this afternoon after sitting through a thesis defense, but it ran over and by the time my lunch was digested, it was too hot/sunny. So I'll do today's run tomorrow and take tomorrow's SDO today instead.

So it's warm over there in mamby-pamby land, eh? I just ran 12 miles in 85-degree heat. Averaged 7:45s with a 3-minute negative split.

Next time put on your big-boy pants, fill your bottle with water, and get your ### out there.

After yesteday's day off, my vag was feeling a lot better and I turned in a pretty good 14 miles this morning. When I started, it wasn't that hot, but it was extremely muggy/foggy, so I guess the humidity was near 100%. At about the halfway mark, the sun came out and the fog burned off, and then it got hot. I was feeling very good at that point, so I decided to do the last 6 miles a little faster than normal, with marathon pace being ~9:00/mi:

1 00:09:45 1.00 09:45

2 00:09:51 1.00 09:51

3 00:09:58 1.00 09:58

4 00:09:57 1.00 09:57

5 00:09:56 1.00 09:56

6 00:09:52 1.00 09:52

7 00:09:52 1.00 09:53

8 00:09:46 1.00 09:46

9 00:09:24 1.00 09:24

10 00:09:26 1.00 09:26

11 00:09:28 1.00 09:28

12 00:09:21 1.00 09:22

13 00:09:17 1.00 09:17

14 00:09:01 1.00 09:01

I was still feeling pretty fresh at the end, so I was pleased with this. The only negative is that I tried a tri-berry GU at mile 12, and it didn't agree with my system at all. Obviously I didn't really need a gel with only two miles left to go, but I had never tried this flavor before and if I'm going to experiment with something, I like to do it toward the very end when my body is as stressed as it's going to get and when I don't have that much further to go if something goes wrong. This GU tasted fine going down and I chased it with water, but I started getting cramps (intestinal, not uterine) after just a mile. The cramps got worse once I finished, but they're gone now after a trip to the bathroom and some immodium. I'm scratching that flavor off my list.

Reginald -- Direct sunlight makes a big difference compared to shade, at least for me. My shaved head probably has a lot to do with that, but heavy sunlight combined with anything 80+ is tough.

sports_fan -- Nice run. Passing people is always fun, even just on a training run.

Very nice work Ivan. Glad of you to join us out there Where do you run? Trails? Streets? Just curious. My mother, who I mentioned is a marathoner really suggested I try to find a trail in the near future as she finds the pavement to be much harder on the body. Also, I'm sure there's an effect of the sun beating off the pavement to make things a bit hotter. I ran on straight black pavement today - ZERO shade at any one point and it felt like it was 100 degrees, when it was only in the 80s.

 

[Reginald Cornsilks]

I got up early and did 12 miles this morning. It is great until that sun gets above the horizon. It just sucks all the energy right out of me. Today I got up at 4:00. It takes me some time to grab a bite and wait to make sure I dont have to dump in the desert. It was 5:00 when I got out there. I hate the thought of this but next week I may have to get up at 3:30 and try to be on the street by 4:15.

I hear you man - thinking of starting at 5:30 AM myself as opposed to the usually 6-7AM. I'm obviously very groggy when I wake up and eat my granola bar (Atkins friendly ) but after about 3/4 of a mile, the grogginess is gone usually. Does the same thing happen for you?

 

[Reginald Cornsilks]

And for anyone interested in running mixes, I did upload 3 on the last page in case you missed it yesterday. Will be taking them down at the end of the weekend.