Ran a 10k in June (4 Viewers)

[IvanKaramazov]

Where do you run? Trails? Streets? Just curious.

Today the whole 14 was on the local HS track. I like the track for long runs because the surface is extremely forgiving, I can listen to music without worrying about traffic, I can stop for fuel/water on a pretty precise schedule, and my garmin eliminates the need to count laps. The main downside is that it's boring (obviously) and there's absolutely no shade whatsoever. That last part is okay if you want to do a little head acclimation.That's not standard though. I do most of my runs on little loops I'm familiar with near my campus, out-and-backs near my house, and on TMs in the Wellness Center. I've probably only done about half as many track runs this summer as I did last summer.

 

[Reginald Cornsilks]

Where do you run? Trails? Streets? Just curious.

Today the whole 14 was on the local HS track. I like the track for long runs because the surface is extremely forgiving, I can listen to music without worrying about traffic, I can stop for fuel/water on a pretty precise schedule, and my garmin eliminates the need to count laps. The main downside is that it's boring (obviously) and there's absolutely no shade whatsoever. That last part is okay if you want to do a little head acclimation.That's not standard though. I do most of my runs on little loops I'm familiar with near my campus, out-and-backs near my house, and on TMs in the Wellness Center. I've probably only done about half as many track runs this summer as I did last summer.

56 laps on a track - damn that is monotonous. I try to do one run a week on the track - it always empty and I like that there's a water station every lap if needed. I also like the way it makes it so easy to calculate your pace at almost every 100M if you'd like. REALLY helps with pacing and makes it more tangible.When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

 

[Reginald Cornsilks]

BTW - can't wait for a rainy day. Haven't got to run in the rain in months now. Love it.

 

[IvanKaramazov]

When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

I pause my garmin when I stop for water. Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal; I just don't want my splits corrupted by having down-time from a water stop mixed in with one. So if I hadn't paused my garmin, there would have been 15 second or so stops after miles 4 and 8 for water both for hydration and to wash down the shot blocks I ate while running just before. If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.Thanks for uploading those playlists by the way. I'm downloading the electronic mix as we speak.

 

[Reginald Cornsilks]

When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

I pause my garmin when I stop for water. Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal; I just don't want my splits corrupted by having down-time from a water stop mixed in with one. So if I hadn't paused my garmin, there would have been 15 second or so stops after miles 4 and 8 for water both for hydration and to wash down the shot blocks I ate while running just before. If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.Thanks for uploading those playlists by the way. I'm downloading the electronic mix as we speak.

the Electro mix is a mix of breakbeats, trance, house, drum and bass. Try to remember what songs you like the best and let me know and I'll send you a mix of just that type of music.

 

[gruecd]

My stupid left calf (gastroc muscle) is all up. I think I probably just strained it, but it hurts.

It came out of nowhere about 9 miles into my 12-miler yesterday. Sharp, shooting pain almost like a cramp at the time. Stopped and streched it a couple of times, but I was able to finish the run. Felt quite a bit better this morning, so I tried running an easy 5, but I had to quit and walk home after 3. Like I said, pretty sure the pain is originating from the gastroc, but it seems to be referring to the knee and all over the lower leg, really. I've been running really well lately, so I really hope I'm not down for any significant amount of time. Sucks.

 

[Dexter]

15 mile mountain bike ride today with some friends.

Triathlon tomorrow morning.

 

[IvanKaramazov]

My stupid left calf (gastroc muscle) is all up. I think I probably just strained it, but it hurts. It came out of nowhere about 9 miles into my 12-miler yesterday. Sharp, shooting pain almost like a cramp at the time. Stopped and streched it a couple of times, but I was able to finish the run. Felt quite a bit better this morning, so I tried running an easy 5, but I had to quit and walk home after 3. Like I said, pretty sure the pain is originating from the gastroc, but it seems to be referring to the knee and all over the lower leg, really. I've been running really well lately, so I really hope I'm not down for any significant amount of time. Sucks.

Damn, that sucks. I hope this is the kind of thing that goes away on its own with a couple days of RICE.

 

[tri-man 47]

Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal

If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.

And, uh, how would you know, good sir? -----

From the new RW magazine on the benefits of easy runs:

"Easy runs build your fitness base. They condition your musculoskeletal system to adapt to stress, which allows your body to handle greater mileage, and they help your cardiovascular and respiratory systems become more efficient. 'You grow more of the capillary beds that deliver oxygen,' says McMillan, 'and stimulate more of the mitochondria that produce energy within muscle cells.'" (p. 30)

The article (Easy Does It) also has a sidebar note on something that I use all the time ..."breathing at a 3:3 ratio - running three steps while breathing in, running three steps while breathing out." I always do this for slow runs, and now even for moderate paced running since I have acclimated to it. I found this very useful for my marathons. At some point, rather naturally, in the latter half of the race, I'd switch back to a 'normal' breathing pattern (2:2) and feel like I was getting a bonus pick-me-up.

 

[SteelCurtain]

My stupid left calf (gastroc muscle) is all up. I think I probably just strained it, but it hurts. It came out of nowhere about 9 miles into my 12-miler yesterday. Sharp, shooting pain almost like a cramp at the time. Stopped and streched it a couple of times, but I was able to finish the run. Felt quite a bit better this morning, so I tried running an easy 5, but I had to quit and walk home after 3. Like I said, pretty sure the pain is originating from the gastroc, but it seems to be referring to the knee and all over the lower leg, really. I've been running really well lately, so I really hope I'm not down for any significant amount of time. Sucks.

Oh that sucks. Consider taking 2-3 days completely off and just walk each day to help stretch it a little. Embrace RICE now!

 

[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 1:04), 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.

RACE REPORT

As you can see above, I ran a relatively hilly 8 miler this morning. Was hoping to see if I could hold a 1 hour pace. It was a very warm day. Over 90 in the afternoon. At the start of the race it was 78 degrees, sunny and very humid.

I ran the first mile on feel and didn't look at my Garmin. Bad move. Got to the one mile mark and the girl yells out "6:45". Ouch. Too fast. I look at my watch, sure enough, I'm at 6:45 pace and my HR is already at 172! I slow down as the road meanders up some hills and do mile two in 7:45 while the heartrate is still north of 170. The third mile has a significant hill. I do my third mile at 8:45, HR is still above 170. I knew I was toast at that point. I made it through 5 miles and kept my average pace below 8 minute miles and the entire time my HR was 170-175 with a peak or two at 182. The wheels absolutely came off in mile six where there is a monster hill that just saps out everyone's energy (and pace). I finally finished at 1:05:24. I very easily could have run a 1:02-1:03 if I had run smart and the weather wasn't as humid. But, I'm happy. I decided to take a chance and go for it. My training didn't back it up, which I'm fine with.

Gotta get back out tomorrow for a nice long run. I'll be up early to get it done.

 

[Reginald Cornsilks]

My left shoulder is effed. It's been sore for a while so I stopped playing golf and tennis for a while. I thought 2 months of rest, Bengay, and ice would help it. No dice.

Every morning I wake up it's painful and stiff (insert Beavis laugh here). It usually calms down after I stretch it out a bit but never fully goes away. Things like military press give me the most pain in it. It feels like it's right where the shoulder meets the top of my bicep but it's undoubtedly from golfing 4 days a week before injuring it.

Guess I'll have to get it checked, but I'm irrationally fearful of MRIs so I've been putting it off.

 

[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.

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?

I am an early riser as I start work very early. I get up at 4:21 am every day. I am usually pretty awake when I get out there. My biggest problem is waiting to take a dump before I leave for a run.

 

[prosopis]

When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

I pause my garmin when I stop for water. Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal; I just don't want my splits corrupted by having down-time from a water stop mixed in with one. So if I hadn't paused my garmin, there would have been 15 second or so stops after miles 4 and 8 for water both for hydration and to wash down the shot blocks I ate while running just before. If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.Thanks for uploading those playlists by the way. I'm downloading the electronic mix as we speak.

the Electro mix is a mix of breakbeats, trance, house, drum and bass. Try to remember what songs you like the best and let me know and I'll send you a mix of just that type of music.

I was unable to download. Nothing happens when I put my mouse over the link. Do I have to add something to the link to get them?

 

[Reginald Cornsilks]

When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

I pause my garmin when I stop for water. Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal; I just don't want my splits corrupted by having down-time from a water stop mixed in with one. So if I hadn't paused my garmin, there would have been 15 second or so stops after miles 4 and 8 for water both for hydration and to wash down the shot blocks I ate while running just before. If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.Thanks for uploading those playlists by the way. I'm downloading the electronic mix as we speak.

the Electro mix is a mix of breakbeats, trance, house, drum and bass. Try to remember what songs you like the best and let me know and I'll send you a mix of just that type of music.

I was unable to download. Nothing happens when I put my mouse over the link. Do I have to add something to the link to get them?

Ya, the link should bring you to the megaupload page and on the right hand side you have to "Wait 40 Seconds" Once that clock counts down click "regular download"Should be good to go from there

 

[prosopis]

My stupid left calf (gastroc muscle) is all up. I think I probably just strained it, but it hurts.

It came out of nowhere about 9 miles into my 12-miler yesterday. Sharp, shooting pain almost like a cramp at the time. Stopped and streched it a couple of times, but I was able to finish the run. Felt quite a bit better this morning, so I tried running an easy 5, but I had to quit and walk home after 3. Like I said, pretty sure the pain is originating from the gastroc, but it seems to be referring to the knee and all over the lower leg, really. I've been running really well lately, so I really hope I'm not down for any significant amount of time. Sucks.

That does suck. I hope it heals quickly. Seemed like you got some really good advice on face book. All I can add is support.

 

[prosopis]

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 1:04), 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.

RACE REPORT

As you can see above, I ran a relatively hilly 8 miler this morning. Was hoping to see if I could hold a 1 hour pace. It was a very warm day. Over 90 in the afternoon. At the start of the race it was 78 degrees, sunny and very humid.

I ran the first mile on feel and didn't look at my Garmin. Bad move. Got to the one mile mark and the girl yells out "6:45". Ouch. Too fast. I look at my watch, sure enough, I'm at 6:45 pace and my HR is already at 172! I slow down as the road meanders up some hills and do mile two in 7:45 while the heartrate is still north of 170. The third mile has a significant hill. I do my third mile at 8:45, HR is still above 170. I knew I was toast at that point. I made it through 5 miles and kept my average pace below 8 minute miles and the entire time my HR was 170-175 with a peak or two at 182. The wheels absolutely came off in mile six where there is a monster hill that just saps out everyone's energy (and pace). I finally finished at 1:05:24. I very easily could have run a 1:02-1:03 if I had run smart and the weather wasn't as humid. But, I'm happy. I decided to take a chance and go for it. My training didn't back it up, which I'm fine with.

Gotta get back out tomorrow for a nice long run. I'll be up early to get it done.

Take this and learn from it. :gruecd:Sounds like you had fun. Below 8 min miles is pretty dang impressive, especially with those hills.

 

[prosopis]

When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

I pause my garmin when I stop for water. Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal; I just don't want my splits corrupted by having down-time from a water stop mixed in with one. So if I hadn't paused my garmin, there would have been 15 second or so stops after miles 4 and 8 for water both for hydration and to wash down the shot blocks I ate while running just before. If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.Thanks for uploading those playlists by the way. I'm downloading the electronic mix as we speak.

the Electro mix is a mix of breakbeats, trance, house, drum and bass. Try to remember what songs you like the best and let me know and I'll send you a mix of just that type of music.

I was unable to download. Nothing happens when I put my mouse over the link. Do I have to add something to the link to get them?

Ya, the link should bring you to the megaupload page and on the right hand side you have to "Wait 40 Seconds" Once that clock counts down click "regular download"Should be good to go from there

I will try again later. There really was no link as far as I could tell. I put my mouse over it and nothing happened.

 

[Reginald Cornsilks]

When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

I pause my garmin when I stop for water. Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal; I just don't want my splits corrupted by having down-time from a water stop mixed in with one. So if I hadn't paused my garmin, there would have been 15 second or so stops after miles 4 and 8 for water both for hydration and to wash down the shot blocks I ate while running just before. If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.Thanks for uploading those playlists by the way. I'm downloading the electronic mix as we speak.

the Electro mix is a mix of breakbeats, trance, house, drum and bass. Try to remember what songs you like the best and let me know and I'll send you a mix of just that type of music.

I was unable to download. Nothing happens when I put my mouse over the link. Do I have to add something to the link to get them?

Ya, the link should bring you to the megaupload page and on the right hand side you have to "Wait 40 Seconds" Once that clock counts down click "regular download"Should be good to go from there

I will try again later. There really was no link as far as I could tell. I put my mouse over it and nothing happened.

I put a dash in front of the links to avoid hotlinking them directly from the site, copy and paste everything after the dash right into your browser. I just tested 'em and they work ok for me.

 

[IvanKaramazov]

prosopis -- The download worked fine for me. Not sure what's happening on your end. I listened to about half that playlist and a few of those tracks are basically what I was looking for. This kind of thing is really helpful since it alerts me to some artists who I never would have heard of otherwise.

Steel Curtain -- Sounds like a tough race. It's probably not realistic to plan on a PR for any race in late July. At least you learned your lesson about pacing in the early miles.

____________

5 recovery miles in the books this morning. I was still more fatigued than I thought I would be from yesterday's run, but it's done.

 

[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 1:04), 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.

RACE REPORT

As you can see above, I ran a relatively hilly 8 miler this morning. Was hoping to see if I could hold a 1 hour pace. It was a very warm day. Over 90 in the afternoon. At the start of the race it was 78 degrees, sunny and very humid.

I ran the first mile on feel and didn't look at my Garmin. Bad move. Got to the one mile mark and the girl yells out "6:45". Ouch. Too fast. I look at my watch, sure enough, I'm at 6:45 pace and my HR is already at 172! I slow down as the road meanders up some hills and do mile two in 7:45 while the heartrate is still north of 170. The third mile has a significant hill. I do my third mile at 8:45, HR is still above 170. I knew I was toast at that point. I made it through 5 miles and kept my average pace below 8 minute miles and the entire time my HR was 170-175 with a peak or two at 182. The wheels absolutely came off in mile six where there is a monster hill that just saps out everyone's energy (and pace). I finally finished at 1:05:24. I very easily could have run a 1:02-1:03 if I had run smart and the weather wasn't as humid. But, I'm happy. I decided to take a chance and go for it. My training didn't back it up, which I'm fine with.

Gotta get back out tomorrow for a nice long run. I'll be up early to get it done.

Realized I am taking tomorrow AM off from work, so I'll bang out my long run on Monday AM. In the meantime, this morning, I cruised through 5.25 miles in 8:28/mile pace. Reginald - that sucks about the shoulder. I had a MRI on my shoulder done and I wish I could say it wasn't that bad. It sucks. Just get it done and figure out whats wrong.

prosopis/IvanKaramazov - Thanks. My PR is for this race and its always held in July. The weather can really vary though. This year it was very warm and humid. I usually run a conservative race so I'm kinda happy I took the chance. Anytime I can be compared to gruecd, no matter what the scenario, I take it as a compliment!

 

[Dexter]

Race Report: Craig Greenfield Triathlon

I showed up, sucked and finished 9 minutes slower than last year.

The end

 

[tri-man 47]

Steel Curtain - tough conditions! In case you missed it, the new religion here is running by HR, not pace, in those conditions. Brother Ned can share the good news. As you found out the hard way, by getting into the 170s at the start of the race cost you at the end.

Prosopis - for the morning constitutional (always a key for me, too), I find it helps to have a just a bit to eat very first thing to get the system moving. For me, I just grab a handle of dry Honey Nut Cheerios, and usually in about 45 minutes, I'm good to 'go.'

Reginald - I just got diagnosed with a rotator cuff injury. One thing that hurt a lot was sleeping on that side, which I now avoid. I noticed it when I stood in front of a mirror and lifted both elbows up and away from my body. The whole left shoulder and collarbone rose much higher than the right as my arm/shoulder compensated for the pain/swelling. Can you see that same thing? Is the pain in your dominant arm? By coincidence, maybe it's rotator cuff for you, too. Have someone put light pressure on your hands as you try certain motions (like pushing the arms out, or fanning the hands back). If it's localized pain, it very well could be some kind of strain/tear in the rotator cuff.

 

[sho nuff]

We had a theme for this weekend's golf outing...bad decisions.

Those started with beer on the golf course friday afternoon...letting a buddy behind the bar that night...and jager bombs.

Woke up Saturday feeling very dehydrated...calves cramping. Had about 3-4 bottles of water and was feeling ok. My body was not quite right from behing up til 4 and back awake at 8 or 9. So...I went for a little 3 miler anyway as I was only 3 miles away from a 20 mile week. I figured I would sweat out the jager or puke. I thought either might make me feel better. Not so much. First mile went well, 2nd was a struggle but at this point I was about a mile from the house I was staying at. So I finished up and the 3rd mile went ok. Think I averaged 10:15 on this run which is about what I was aiming for.

Last night got bad again...today was supposed to be a possible cross train day...but my body is telling me that is not happening unless I lift a little tonight.

 

[prosopis]

When you do stop for a quick sip, do you pause your time, take a sip and go again or do you leave the watch running?

I pause my garmin when I stop for water. Keep in mind that these longer runs are done at a relaxed, easy pace that never really gets your HR up that much, so stopping for water isn't really a big deal; I just don't want my splits corrupted by having down-time from a water stop mixed in with one. So if I hadn't paused my garmin, there would have been 15 second or so stops after miles 4 and 8 for water both for hydration and to wash down the shot blocks I ate while running just before. If I'm doing a faster run or especially a tempo run or intervals where it's impotant to keep your HR elevated, I don't stop for anything until I get to my cooldown so it's not an issue.Thanks for uploading those playlists by the way. I'm downloading the electronic mix as we speak.

the Electro mix is a mix of breakbeats, trance, house, drum and bass. Try to remember what songs you like the best and let me know and I'll send you a mix of just that type of music.

I was unable to download. Nothing happens when I put my mouse over the link. Do I have to add something to the link to get them?

Ya, the link should bring you to the megaupload page and on the right hand side you have to "Wait 40 Seconds" Once that clock counts down click "regular download"Should be good to go from there

I will try again later. There really was no link as far as I could tell. I put my mouse over it and nothing happened.

I put a dash in front of the links to avoid hotlinking them directly from the site, copy and paste everything after the dash right into your browser. I just tested 'em and they work ok for me.

Thanks

 

[prosopis]

Race Report: Craig Greenfield TriathlonI showed up, sucked and finished 9 minutes slower than last year.The end

sorry

 

[Reginald Cornsilks]

Taking a full day off from both weight training, cross training and running makes me feel so damn guilty.

Tomorrow is a Power 90 day which means it will have been 2 days since running for the first time since March or so. I'm hoping that extra day of rest means an incredible run Tuesday morning.

 

[Sand]

RACE REPORT

As you can see above, I ran a relatively hilly 8 miler this morning. Was hoping to see if I could hold a 1 hour pace. It was a very warm day. Over 90 in the afternoon. At the start of the race it was 78 degrees, sunny and very humid.

I ran the first mile on feel and didn't look at my Garmin. Bad move. Got to the one mile mark and the girl yells out "6:45". Ouch. Too fast. I look at my watch, sure enough, I'm at 6:45 pace and my HR is already at 172! I slow down as the road meanders up some hills and do mile two in 7:45 while the heartrate is still north of 170. The third mile has a significant hill. I do my third mile at 8:45, HR is still above 170. I knew I was toast at that point. I made it through 5 miles and kept my average pace below 8 minute miles and the entire time my HR was 170-175 with a peak or two at 182. The wheels absolutely came off in mile six where there is a monster hill that just saps out everyone's energy (and pace). I finally finished at 1:05:24. I very easily could have run a 1:02-1:03 if I had run smart and the weather wasn't as humid. But, I'm happy. I decided to take a chance and go for it. My training didn't back it up, which I'm fine with.

Gotta get back out tomorrow for a nice long run. I'll be up early to get it done.

Welcome to the cult, grasshopper.----

On my end didn't do squat this weekend except for some ziplining and whitewater rafting. Kid's birthday present. It was pretty cool stuff, though.

 

[Ned]

Ivan - That's a great 14 miler. Especially this early in the cycle!

grue - You're a seasoned vet so you'll do all the right things, but I hope you listen to that calf and treat it right. At least it's happening now and not 3 weeks from go-time.

steel - Way to SandTM that race!

shonuff - I had a very similar weekend. Full of stupidity that cost me my weekend, training-wise. But you gotta let loose sometimes, right?

On my end, this weekend was a big fat crash and burn. Me and a few guys had a night out at Atlantic City on Friday night that turned out to be an all night bender. Tons of gambling, booze, and lots of shenanigans. Partying until 5am, taking a 2hr nap, and then heading home is not the recipe for running success.

I was hurtin' pretty good on Saturday and blew off my 5 mile recovery run. With 13 on tap for Sunday, I wanted that to be my main focus. The hangover and exhaustion trickled over to Sunday. I didn't feel that bad, but I was still pretty off. I slept thru my 5am alarm and didn't get out of bed until 8. On the road at 9 and it was already 89 degrees. At the beginning my legs felt pretty fresh, but that quickly went downhill.

I have a Gu sampler pack and grabbed the first one I could reach - Cherry Lime. Quick note: don't eat the Cherry Lime after a bender of nothing but rum and cokes. :X :X First taste had me gagging. It tastes exactly like rum and coke. I tried to finish it off, but proceeded to yack it all back up. After that, I was toast. I tried to fight through it, but I tucked tail and turned it around and managed only 8.5 of the 13. Brutal.

 

[sho nuff]

mmm, maybe they need a rum and coke flavored GU.

And yes, needed to let loose...just a once a year thing with buddies...a great weekend.

And a run that was not as bad as it probably should have been. Thankfully it was just a little 3 miler and I did not go ahead with my plan of making my long run Saturday (did it on Tuesday) last week to try and make me behave on friday...that would have been ugly.

Back to the normal schedule this week and ready to rock it tonight. Probably some half mile or mile repeats as I prefer monday to be a time for any type of speed work.

 

[SteelCurtain]

Ned - You are a trooper for banging out 8.5 after a bender. And trying a new GU. Wow.

Sand - I didn't realize we had so much in common!

********************************************

My update -- got 14 miles done this morning at a 9:06/mile pace. When I finished it was 80 degrees with the dew point at 68. I was sweating quite a bit and the legs were pretty tired. Glad I got it done.

 

[tri-man 47]

Well, comparatively, I had an extremely tame weekend - mostly doing doctoral coursework and generally taking it easy. Did 100 lunges and squats on Saturday; ran 7 miles in the early heat on Sunday. In the middle of the run I pushed a hard couple of miles (7:10 pace) and then added some late 100m accelerations. A long shower and 30 minutes later, I was still sweating.

 

[IvanKaramazov]

Ned -- @ the highly unfortunate choice of GU flavor.

tri-man -- What doctorate are you working on?

_________________________

Got up early and did 8 with 5 somewhere between 10K and HMP (~8:00/mi). Over the past six weeks, I've been trying to build up volume with goal of maintaining a 35-40 mpw base long-term. This hasn't been a problem, but I've been doing a lot of pretty slow miles at long run pace and recovery pace, and I'm starting to doubt whether I'm holding onto what little speed I had. My workout today was fine statistically and I got in my tempo miles with an 8:03 average -- the first mile was the slowest at 8:07 -- but I had a few similar workouts in the spring where I was able to run faster (closer to 7:45) with less perceived effort. Of course, it was about 30 degrees cooler back then, and it's very possible that that's the only issue. I'm really looking forward to fall getting here so I can get a better idea of where I am.

 

[Prince Myshkin]

Hey guys...it's been a while since I posted but I've been following the action. I have my second 5k coming up Saturday. I'm a little ticked off because for some reason I thought it was still 2 weeks away but I guess the sooner the better!

I haven't progressed quite as much as I would like, but I'm pretty proud of myself for sticking with it during this mega-hot summer. I'm down to 191 lbs from 211 and didn't even realize it until I took the belt down a second notch! My first 5k was back in the spring and I ran it in just over 31 min so I'm hoping to break 30 on this one. Definitely worried about the heat though!!!

I'm considering a half-marathon in October but I don't know if I'm able to commit to that amount of time and training right now. Most of the training plans I've seen are for 12 weeks and I would only have about 9, so maybe it's best if I put it off or find another one (but there aren't many close to me that I've been able to find).

It's been fun and inspiring following you guys!

 

[Ned]

Of course, it was about 30 degrees cooler back then, and it's very possible that that's the only issue.

Most certainly is this. Doing the same paces in +30 degrees is no joke.<insert HR pitch her>

 

[walnutz]

I have been training for a 5K coming up this month. I have been hovering around the 2 mile mark. My last few runs are listed below.

1.8 Miles - 8:25 pace - Avg HR - 174 Max HR 190 - I did 3 quick 50 yard sprints in the middle of this.

1.8 Miles - 8:17 pace - Avg HR - 169 Max HR 190 - Again did 3 quick 50 yard sprints in the middle.

1.8 Miles - 8:26 pace - Avg HR 172 Max HR 190

2.1 Miles - 8:41 pace - Avg HR 175 Max HR 188 - No sprints.

I took a day off in between. So, ran 2 days, day off, then 2 days again. Will take tomorrow off and then I have a fitness test that I have to do to ref college soccer.

 

[BassNBrew]

http://run4thered.com/wp-content/uploads/2011/01/map_marathon.png

Decided to do another marathon in 6.5 weeks. Anyone have a 6 week training program?

After 3 weeks off (running/biking), I got back at it Saturday. 4.1 miles at a 14 min/mi pace mostly on the trails. Yesterday was hill repeats.

 

[pigskinliquors]

Steel C: AWESOME to hear that you've signed up for a marathon. Congrat's on making the leap! Better to have SandedTM the 8 miler and learn now, then to do it on a marathon.

Sport_Fan: sweet 5k!

Ivan: congrat's on your vag-recovery! Running 14 on a track sounds insane to me. I mean literally insane.

Prosopsis: 3:30 am. Again...insane

Grue: so sorry to hear about your calf GB. Hoping for a quick and sound recovery. You might want to follow this as I know more than a couple people who have had good luck with it (I did not have quick success with it).

Dexter: Excellent race report. It was the antithesis of a Poppa report, yet it was effective.

Reginald: MRI's are uncomfortable, but not all that bad. Best of luck with your shoulder.

Sho-Nuff: Jager-Bombs typically make for bad morning runs. They make the evening before better though = it's a wash!

Ned, I want to party with you Cowboy! The two of us together...!

Prince: Congrat's on the weight. Do not pass go, do not collect $200; go directly online and sign up for that half!

_______________________________________

My Update:

Knowing I couldn't workout for a week, I also had a weekend of debauchery. Thursday night I let the girl that I've been seeing the most know that I really am not fit or ready for a serious relationship (which opened my weekend plans up!). Friday night I went to a conference (not in my field) with a buddy and we chased fun until 5:30 am where we decided we had finally had enough. We hit Whataburger for breakfast #1; took a two hour nap back at the hotel; then caught hotel breakfast at 9:55 knowing it was closing at 10. I veg'ed on the sofa all day, and met a co-worker and her friend (both lovely, single ladies) out for drinks and more debauchery that evening. I slept until noon yesterday, and was awoken by a phone call from my oldest daughter's best friend's mother who wanted to know if I wanted to take her on a motorcycle ride. I said "absolutely"! I drank about a gallon of water, and was ready within an hour. We ended up doing a 120 mile ride (yes, it was motorized TM; I'm sure you would have pushed the bike the whole way); then came back to my community pool for poolside margarita's. That lead to her staying for dinner, and a couple bottles of wine, and another great night of debauchery. I'm just now back at work, and am contemplating calling my Dr. to see if I can get on the liver transplant list. My body is telling me that I'd better be able to run/bike/swim soon. The pain isn't quite done yet, as I found out around 11 pm last night that today is daughter's best friend's mom's birthday today, and neither of us have kids tonight. Round 5 tonight will need to be the last one for awhile

 

[BassNBrew]

Gru - Get that wheel healthy quickly.

Pigskin - Get that stick shift healthy quickly.

Ivan - Beyond solid.

Ned - You needed some recovery anyway.

Steel - That sounded painful and then some.

 

[pigskinliquors]

http://run4thered.com/wp-content/uploads/2011/01/map_marathon.pngDecided to do another marathon in 6.5 weeks. Anyone have a 6 week training program?After 3 weeks off (running/biking), I got back at it Saturday. 4.1 miles at a 14 min/mi pace mostly on the trails. Yesterday was hill repeats.

Had I not seen who posted this, I would have been 100% sure that it was you BnB. For most people I'd say that 6 weeks isn't likely going to get you ready for that elevation. For you, bust a nut buddy! Can't wait to read the race report.

 

[BassNBrew]

Steel C: AWESOME to hear that you've signed up for a marathon. Congrat's on making the leap! Better to have SandedTM the 8 miler and learn now, then to do it on a marathon.

Sport_Fan: sweet 5k!

Ivan: congrat's on your vag-recovery! Running 14 on a track sounds insane to me. I mean literally insane.

Prosopsis: 3:30 am. Again...insane

Grue: so sorry to hear about your calf GB. Hoping for a quick and sound recovery. You might want to follow this as I know more than a couple people who have had good luck with it (I did not have quick success with it).

Dexter: Excellent race report. It was the antithesis of a Poppa report, yet it was effective.

Reginald: MRI's are uncomfortable, but not all that bad. Best of luck with your shoulder.

Sho-Nuff: Jager-Bombs typically make for bad morning runs. They make the evening before better though = it's a wash!

Ned, I want to party with you Cowboy! The two of us together...!

Prince: Congrat's on the weight. Do not pass go, do not collect $200; go directly online and sign up for that half!

_______________________________________

My Update:

Knowing I couldn't workout for a week, I also had a weekend of debauchery. Thursday night I let the girl that I've been seeing the most know that I really am not fit or ready for a serious relationship (which opened my weekend plans up!). Friday night I went to a conference (not in my field) with a buddy and we chased fun until 5:30 am where we decided we had finally had enough. We hit Whataburger for breakfast #1; took a two hour nap back at the hotel; then caught hotel breakfast at 9:55 knowing it was closing at 10. I veg'ed on the sofa all day, and met a co-worker and her friend (both lovely, single ladies) out for drinks and more debauchery that evening. I slept until noon yesterday, and was awoken by a phone call from my oldest daughter's best friend's mother who wanted to know if I wanted to take her on a motorcycle ride. I said "absolutely"! I drank about a gallon of water, and was ready within an hour. We ended up doing a 120 mile ride (yes, it was motorized TM; I'm sure you would have pushed the bike the whole way); then came back to my community pool for poolside margarita's. That lead to her staying for dinner, and a couple bottles of wine, and another great night of debauchery. I'm just now back at work, and am contemplating calling my Dr. to see if I can get on the liver transplant list. My body is telling me that I'd better be able to run/bike/swim soon. The pain isn't quite done yet, as I found out around 11 pm last night that today is daughter's best friend's mom's birthday today, and neither of us have kids tonight. Round 5 tonight will need to be the last one for awhile

Sounds like you need another roid shot to keep up this pace.

 

[IvanKaramazov]

http://run4thered.com/wp-content/uploads/2011/01/map_marathon.pngDecided to do another marathon in 6.5 weeks.

1800 feet of climbing in the first six miles. And 500 feet of ascent in Mile 23, because it would be crazy NOT to have a big climb a few miles from the finish line. Have fun with that one.

 

[Ned]

Round 5 tonight will need to be the last one for awhile

Just one more, I swear!

 

[pigskinliquors]

Round 5 tonight will need to be the last one for awhile

Just one more, I swear!

Somewhere around 7:00 pm I'll be having my first-last drink of the evening

 

[Reginald Cornsilks]

Day off was just what the doctor ordered.

Felt like I could go out and build a ####### house this morning.

20 hill sprints and a 1 mile light jog with my dog (she's been passed out since 8 am, lol)

Just did power 90 Sculpt on my lunch break followed by Ab Ripper 1000.

Ready to shred the streets tomorrow morning on my running.

I guess some of the motivation came from finally taking an "after" picture of the 130 pounds lost and comparing it to a before picture. I did that for the first time this weekend and just felt on top of the world. Pics available via PM - no homo - if anyone needs any extra motivation.

Also - taking down the music links today - anyone needs anything in the music realm, don't hesitate at all to ask. I have everything under the sun. If you guys wanna mail me external hard drives, I can load you up with 12,000 mp3s all sorted by genre.

Hope everyone is well on this steamy Monday.

 

[SteelCurtain]

Steel C: AWESOME to hear that you've signed up for a marathon. Congrat's on making the leap! Better to have SandedTM the 8 miler and learn now, then to do it on a marathon.

Sport_Fan: sweet 5k!

Ivan: congrat's on your vag-recovery! Running 14 on a track sounds insane to me. I mean literally insane.

Prosopsis: 3:30 am. Again...insane

Grue: so sorry to hear about your calf GB. Hoping for a quick and sound recovery. You might want to follow this as I know more than a couple people who have had good luck with it (I did not have quick success with it).

Dexter: Excellent race report. It was the antithesis of a Poppa report, yet it was effective.

Reginald: MRI's are uncomfortable, but not all that bad. Best of luck with your shoulder.

Sho-Nuff: Jager-Bombs typically make for bad morning runs. They make the evening before better though = it's a wash!

Ned, I want to party with you Cowboy! The two of us together...!

Prince: Congrat's on the weight. Do not pass go, do not collect $200; go directly online and sign up for that half!

_______________________________________

My Update:

Knowing I couldn't workout for a week, I also had a weekend of debauchery. Thursday night I let the girl that I've been seeing the most know that I really am not fit or ready for a serious relationship (which opened my weekend plans up!). Friday night I went to a conference (not in my field) with a buddy and we chased fun until 5:30 am where we decided we had finally had enough. We hit Whataburger for breakfast #1; took a two hour nap back at the hotel; then caught hotel breakfast at 9:55 knowing it was closing at 10. I veg'ed on the sofa all day, and met a co-worker and her friend (both lovely, single ladies) out for drinks and more debauchery that evening. I slept until noon yesterday, and was awoken by a phone call from my oldest daughter's best friend's mother who wanted to know if I wanted to take her on a motorcycle ride. I said "absolutely"! I drank about a gallon of water, and was ready within an hour. We ended up doing a 120 mile ride (yes, it was motorized TM; I'm sure you would have pushed the bike the whole way); then came back to my community pool for poolside margarita's. That lead to her staying for dinner, and a couple bottles of wine, and another great night of debauchery. I'm just now back at work, and am contemplating calling my Dr. to see if I can get on the liver transplant list. My body is telling me that I'd better be able to run/bike/swim soon. The pain isn't quite done yet, as I found out around 11 pm last night that today is daughter's best friend's mom's birthday today, and neither of us have kids tonight. Round 5 tonight will need to be the last one for awhile

Pigskin -- Thanks! I actually completed my first marathon in January. So this will be round 2. BTW - based on your update, I want your life!

 

[SteelCurtain]

Gruecd -- how's the calf feeling? I hope its getting healed up nice for ya.

 

[sho nuff]

Wound up doing 5 miles tonight.

1st at 11 minute as a slower warm up.

1@9:22

1@9:18

1@9:10

last mile at 10 minutes

Didnt count the .5 mile walk at the end in that 5.

That first slow mile I felt awful...2nd mile was not great...at about 2.5 miles just got the 2nd wind and felt great through the finish.

 

[Sand]

Gruecd -- how's the calf feeling? I hope its getting healed up nice for ya.

I second this. I had this happen last year, so I'm quite familiar with the sensation. Hope all is ok. I managed to heal it up using the "calf heart attack" treatment I read up about.PSL - Get steroid shot to the nads. Debauch half the available women in your hometown. Profit.

Reginald - good to hear you are progressing. Not sure you need to be doing hill sprints (sounds like an injury waiting to happen), but whatever gets you up the in the morning!

Dexter - I think you should have made that race report into a haiku.

BnB - damn you are a beast these days.

---

On my end I am finally healed up enough to get back to running. Did a good 6 miler tonight (super slow - 8:40s). But at 88 with 70+% humidity I'll take anything above walking.

Swam well today, as well, with a nice 1:08 100 to start off the day. That's faster than I've done in a bit. Longer efforts were the suck (pitiful 7:07 500), but my volume has been awful lately. BTW, for those looking to improve their swimming just do what this guy does. Good grief - he just torched the oldest record on the books at 19. And put in a 26s last 50m (fuuuuuuck). Stunningly awesome stroke mechanics for those who like to see that kind of thing.

 

[Reginald Cornsilks]

Time to make the donuts....