Ran a 10k in June (4 Viewers)

[Reginald Cornsilks]

Really depressed lately which leads to running more than I want to but I need it.

Did ####ty on my diet this weekend. Gained 4-5 pounds back. Injury after injury keeps piling up - right side of my back today was completely locked up. The running actually helped it - probably loosen it up a bit.

I dunno - ended up with 5 very slow miles (60 minutes). Happy I did it.

Gonna have to find me a women soon - this living alone thing while working from home has turned me into a recluse

ETA: Right hammy feels funny now too - not strained or pulled, just tight as if I can't get full range of motion

Also may have to rethink this low carb deal if I want to take running seriously. Besides the tightness and pains, body felt great, breathing was perfect, not even close to hitting a wall and the dewpoint was high at 79 ~ I had carbs this weekend for the first time in forever.

 

[proninja]

BnB - you'll appreciate this. Nice ride this morning. My best shot at climbing says we did 8,300ft. packed into 53 miles.

Good ride. What kind of power meter are you using?

 

[sports_fan]

I ran a disappointing 2 miles when I hoped to do 3+ today. My leg was acting up like it hasn't for a few weeks. There was no more pain or swelling than usual but I felt some instability and general weakness. Unless I'm feeling great, I think I'll skip my next run and keep any further running relatively short for the next week or two, and hope to avoid missing significant time. Still I can't be too upset with all the progress I've made over the past few months.

In the meantime I may try to get some biking in.

 

[The Duff Man]

6 miles today. I wish my half marathon wasn't 11 weeks away, I feel ready to go now!

 

[Sand]

BnB - you'll appreciate this. Nice ride this morning. My best shot at climbing says we did 8,300ft. packed into 53 miles.

Good ride. What kind of power meter are you using?

Powertap. Got a great deal on the PT and kinlin rim a while back.---

Hey Reginald - anatomy of a blowup. Last two miles were awful. All weather related.

 

[SteelCurtain]

Did 4 miles yesterday at 8:40/mile pace.

Today, left the house for my long run at 10:30 am (which is not a good sign). I grinded out 15 miles in a 9:22/mile pace. It was 80 degrees when I finished and ravenous. Took a GU at 10.5 miles. Wasn't a fun run and didn't feel good at all.....but it's done.

Recovery run tomorrow and speed workout on Monday. Have a great night!

You had to grind out 15 @ 9:22? That's rollin' for a standard long run, GB. Awesome job. Yesterday I did an easy 4mi recovery. Today I had 14 and made sure to get up early to beat the heat. It was 76 and 90% when I walked out the door at 6:30am. It was a pretty uneventful run, but I felt strong. 156 HR avg @ 9:57 pace. I'm inching back into relatively uncharted territory, distance-wise. I'm anxious to see how these >13mi runs go this time compared to 6 months ago.

Thanks! It was a grind because it felt hot and I was lethargic. My HR was in the 150's (I need to figure out how to get my average HR and splits from my Garmin.). I say grinded it out because I didn't feel like I could go much faster even though I should be able to and my HR confirmed it.

I'm waiting to do my recovery run but it's been raining all morning at my vacation spot. Grrrrrrr!

Which Garmin? On the 305, Go to History-Running-By Day and select your run. You'll see a View Laps? at the bottom. Or just hook it up to your computer and download it to Garmin Training Center or Garmin Connect website.Just go run in the rain, Sally.

you are the man! Ok, my HR average was 149 during yesterday's run.Interesting stretch though in miles 2 through 8 where my HR was relatively stable but my pacing was all over the place. There really aren't many hills (all within a mile of the ocean on Long Island, NY) so it's flat.

Pace. HR

Mile 1 - 8:35. 134

Mile 2 - 8:35. 150

Mile 3 - 8:55. 153

Mile 4 - 9:28. 154

Mile 5 - 8:48. 153

Mile 6 - 9:50. 152

Mile 7 - 9:08. 154

Mile 8 - 9:50. 151

Mile 9 - 10:12. 148

Mile 10- 9:44. 148

Mile 11-9:56. 147

Mile 12-9:29. 143

Mile 13-9:21. 154

Mile 14-9:00. 151

Mile 15-10:07. 149

I'll try to start posting my splits and HR for those that are trying to figure out HR.

I know....I'm a wimp not running in the rain. It's one of those lazy Sundays. Normally I'm not averse to running in the rain.

Ok....I got my recovery run done this afternoon. Did 5.5 miles at 9:56/mile pace. It was brutal weather. 80 degrees + 82% humidity equaled a 73 degree dewpoint (which for me is the best indicator of how "hot" it is when exercising). Pace HR

Mile 1 - 9:35. 128

Mile 2 - 9:22. 141

Mile 3 - 10:05 143

Mile 4 - 10:11. 144

Mile 5 - 10:08. 146

Mile 6 - 10:22 147 (10:22 pace for the the 0.5 miles)

 

[proninja]

BnB - you'll appreciate this. Nice ride this morning. My best shot at climbing says we did 8,300ft. packed into 53 miles.

Good ride. What kind of power meter are you using?

Powertap. Got a great deal on the PT and kinlin rim a while back.---

Hey Reginald - anatomy of a blowup. Last two miles were awful. All weather related.

Good stuff. I just got a PT wheelset a month ago. I like it a lot thus far.

 

[Sand]

BnB - you'll appreciate this. Nice ride this morning. My best shot at climbing says we did 8,300ft. packed into 53 miles.

Good ride. What kind of power meter are you using?

Powertap. Got a great deal on the PT and kinlin rim a while back.---

Hey Reginald - anatomy of a blowup. Last two miles were awful. All weather related.

Good stuff. I just got a PT wheelset a month ago. I like it a lot thus far.

Golden Cheetah is the shizzle. Just a FYI.

 

[tri-man 47]

I ran a disappointing 2 miles when I hoped to do 3+ today. My leg was acting up like it hasn't for a few weeks. There was no more pain or swelling than usual but I felt some instability and general weakness. Unless I'm feeling great, I think I'll skip my next run and keep any further running relatively short for the next week or two, and hope to avoid missing significant time. Still I can't be too upset with all the progress I've made over the past few months.In the meantime I may try to get some biking in.

Leg strength is an important element. Are you doing anything in that regard? As always, I'll mention squats and lunges. But also I like the 'Superman' balance on one leg ...it forces the ankle et al to adjust and work hard to keep the balance. Also, the Karate Kid one leg dips. Various weight machines can be used, but a lot can be done without equipment. Keep up the good work! --Duff Man - keep workin' it! How long have your long runs been?

 

[prosopis]

Did 4 miles yesterday at 8:40/mile pace.

Today, left the house for my long run at 10:30 am (which is not a good sign). I grinded out 15 miles in a 9:22/mile pace. It was 80 degrees when I finished and ravenous. Took a GU at 10.5 miles. Wasn't a fun run and didn't feel good at all.....but it's done.

Recovery run tomorrow and speed workout on Monday. Have a great night!

You had to grind out 15 @ 9:22? That's rollin' for a standard long run, GB. Awesome job. Yesterday I did an easy 4mi recovery. Today I had 14 and made sure to get up early to beat the heat. It was 76 and 90% when I walked out the door at 6:30am. It was a pretty uneventful run, but I felt strong. 156 HR avg @ 9:57 pace. I'm inching back into relatively uncharted territory, distance-wise. I'm anxious to see how these >13mi runs go this time compared to 6 months ago.

Thanks! It was a grind because it felt hot and I was lethargic. My HR was in the 150's (I need to figure out how to get my average HR and splits from my Garmin.). I say grinded it out because I didn't feel like I could go much faster even though I should be able to and my HR confirmed it.

I'm waiting to do my recovery run but it's been raining all morning at my vacation spot. Grrrrrrr!

That is a nice HR at that speed. I would be pushing 160s and maybe into 170s.

 

[prosopis]

Tomorrow I start the Pfitz 18/55 plan. I suspect I will do it by HR rather then pace until the temps drop.

 

[Ned]

Did 4 miles yesterday at 8:40/mile pace.

Today, left the house for my long run at 10:30 am (which is not a good sign). I grinded out 15 miles in a 9:22/mile pace. It was 80 degrees when I finished and ravenous. Took a GU at 10.5 miles. Wasn't a fun run and didn't feel good at all.....but it's done.

Recovery run tomorrow and speed workout on Monday. Have a great night!

You had to grind out 15 @ 9:22? That's rollin' for a standard long run, GB. Awesome job. Yesterday I did an easy 4mi recovery. Today I had 14 and made sure to get up early to beat the heat. It was 76 and 90% when I walked out the door at 6:30am. It was a pretty uneventful run, but I felt strong. 156 HR avg @ 9:57 pace. I'm inching back into relatively uncharted territory, distance-wise. I'm anxious to see how these >13mi runs go this time compared to 6 months ago.

Thanks! It was a grind because it felt hot and I was lethargic. My HR was in the 150's (I need to figure out how to get my average HR and splits from my Garmin.). I say grinded it out because I didn't feel like I could go much faster even though I should be able to and my HR confirmed it.

I'm waiting to do my recovery run but it's been raining all morning at my vacation spot. Grrrrrrr!

That is a nice HR at that speed. I would be pushing 160s and maybe into 170s.

Don't get caught up in comparing HR #s. His max HR may not be anywhere near as high as yours. It should all be based on % of max or % or reserve.

 

[Prince Myshkin]

well, sick wife + no babysitter + fluke ankle injury getting out of a golf cart = no 5k for me this weekend. i'm looking for another one in my area soon and had a great run this morning!!

again, i want to say thanks to you guys. i don't post on here much, but i do get inspired reading this thread.

 

[Reginald Cornsilks]

Well diagnosis from the Dr. is in. I have something I've dealt with in the past and it's sciatic nerve pain. Likely from driving over 20 hours last week. Hence the pain shooting up my back and into my hamstring. I've dealt with it before - sometimes it takes 2 days to feel better, sometimes it takes 2 weeks. There isn't a whole lot that can be done other than some pain medication, ice, icyhot, heating pad and not sitting down.

Oddly enough Dr. said I could in theory run without doing any more damage to the sciatic nerve but because my support on my right side isn't 100% (I'd be laboring on my right foot), I could injure other body parts. We'll see - todays my off day anyway. I keep getting hit with one thing after another and the downward spiral continues.

 

[sho nuff]

Well diagnosis from the Dr. is in. I have something I've dealt with in the past and it's sciatic nerve pain. Likely from driving over 20 hours last week. Hence the pain shooting up my back and into my hamstring. I've dealt with it before - sometimes it takes 2 days to feel better, sometimes it takes 2 weeks. There isn't a whole lot that can be done other than some pain medication, ice, icyhot, heating pad and not sitting down.Oddly enough Dr. said I could in theory run without doing any more damage to the sciatic nerve but because my support on my right side isn't 100% (I'd be laboring on my right foot), I could injure other body parts. We'll see - todays my off day anyway. I keep getting hit with one thing after another and the downward spiral continues.

Don't get too discouraged.It happens.Back in March/April I wondered if I would ever have days where I was not sore.I backed off a bit on my running (still kept a routine going), built up slowly and got back. Now there is little soreness after runs and I feel great the next day (most of the time).

 

[Darrinll40]

Really depressed lately which leads to running more than I want to but I need it.Did ####ty on my diet this weekend. Gained 4-5 pounds back. Injury after injury keeps piling up - right side of my back today was completely locked up. The running actually helped it - probably loosen it up a bit.I dunno - ended up with 5 very slow miles (60 minutes). Happy I did it. Gonna have to find me a women soon - this living alone thing while working from home has turned me into a recluseETA: Right hammy feels funny now too - not strained or pulled, just tight as if I can't get full range of motionAlso may have to rethink this low carb deal if I want to take running seriously. Besides the tightness and pains, body felt great, breathing was perfect, not even close to hitting a wall and the dewpoint was high at 79 ~ I had carbs this weekend for the first time in forever.

I am always happy when I get the run done, it is actually staring it that I sometimes fail at. Are you warming up a bit before your run? Sometimes just walking for 5-10 minutes makes me feel better when I start.

 

[Darrinll40]

It is real nice seeing all the different people posting about their runs/swims/rides in here. Seeing that everyone is putting out the effort really helps keep me going.

Yesterday I got in 3 miles on the TM in 33:53. I took it really easy and had a nice run.

 

[Ned]

Well diagnosis from the Dr. is in. I have something I've dealt with in the past and it's sciatic nerve pain. Likely from driving over 20 hours last week. Hence the pain shooting up my back and into my hamstring. I've dealt with it before - sometimes it takes 2 days to feel better, sometimes it takes 2 weeks. There isn't a whole lot that can be done other than some pain medication, ice, icyhot, heating pad and not sitting down.

Oddly enough Dr. said I could in theory run without doing any more damage to the sciatic nerve but because my support on my right side isn't 100% (I'd be laboring on my right foot), I could injure other body parts. We'll see - todays my off day anyway. I keep getting hit with one thing after another and the downward spiral continues.

On the bright side of things, this sounds like a short term hiccup. It could've been worse where doc told you to not run for 4-6 weeks. Take a few rest days and get back in the saddle slowly. It'll pay off. ETA: Just think you could be like PSL and getting steroid shots to the nutsack.

 

[walnutz]

Did 2.6 miles today in 23:57. That is a 9:15 pace. Felt great. The weather had broken here this morning. Was in the 70's. Felt great. So much better than the past few weeks with the heat and humidity. I felt like I could have done more. My breathing was a lot better. HR was a 171 average. I just can not get it down into the 150's on my runs and I am running slow. Not sure what is going on there but I am really taking a lot off of my pace. At least I think I am.

Expecting some rain later today so I am hoping it will help to keep the temperatures down some this week.

Reg - keep your head up bud. Things will get better.

 

[tri-man 47]

Did 2.6 miles today in 23:57. That is a 9:15 pace. Felt great. The weather had broken here this morning. Was in the 70's. Felt great. So much better than the past few weeks with the heat and humidity. I felt like I could have done more. My breathing was a lot better. HR was a 171 average. I just can not get it down into the 150's on my runs and I am running slow. Not sure what is going on there but I am really taking a lot off of my pace. At least I think I am.

walnutz - bringing down the HR can be a season-long effort ...or probably better, an off-season-long effort. I remember an article I read years ago by one of the great triathletes, Mark Allen, who talked about running as much as a couple of minutes per mile slower than normal for an extended period of time in order to develop a more efficient system. That's why the off-season can be a better time for that. It's probably a good winter goal for all of us - lots of easy, steady miles as we patiently build our capacity and lower the HR.--Prince - sorry about the missed race opportunity!

 

[Reginald Cornsilks]

Really depressed lately which leads to running more than I want to but I need it.

Did ####ty on my diet this weekend. Gained 4-5 pounds back. Injury after injury keeps piling up - right side of my back today was completely locked up. The running actually helped it - probably loosen it up a bit.

I dunno - ended up with 5 very slow miles (60 minutes). Happy I did it.

Gonna have to find me a women soon - this living alone thing while working from home has turned me into a recluse

ETA: Right hammy feels funny now too - not strained or pulled, just tight as if I can't get full range of motion

Also may have to rethink this low carb deal if I want to take running seriously. Besides the tightness and pains, body felt great, breathing was perfect, not even close to hitting a wall and the dewpoint was high at 79 ~ I had carbs this weekend for the first time in forever.

I am always happy when I get the run done, it is actually staring it that I sometimes fail at. Are you warming up a bit before your run? Sometimes just walking for 5-10 minutes makes me feel better when I start.

Yezzir - I always stretch for a good 5-10 minutes and then walk for at least 5 minutes.

 

[walnutz]

Did 2.6 miles today in 23:57. That is a 9:15 pace. Felt great. The weather had broken here this morning. Was in the 70's. Felt great. So much better than the past few weeks with the heat and humidity. I felt like I could have done more. My breathing was a lot better. HR was a 171 average. I just can not get it down into the 150's on my runs and I am running slow. Not sure what is going on there but I am really taking a lot off of my pace. At least I think I am.

walnutz - bringing down the HR can be a season-long effort ...or probably better, an off-season-long effort. I remember an article I read years ago by one of the great triathletes, Mark Allen, who talked about running as much as a couple of minutes per mile slower than normal for an extended period of time in order to develop a more efficient system. That's why the off-season can be a better time for that. It's probably a good winter goal for all of us - lots of easy, steady miles as we patiently build our capacity and lower the HR.--Prince - sorry about the missed race opportunity!

Thanks for the advice Triman - I have a lot that I am getting ready for here. I ref college soccer which is cranking up. I also ref club soccer which is beginning to get going again as well. I took about a month off (basically from the end of June through July) and did not run much. I am paying for it now. I had my fitness test for college soccer last week and an additional one for USSF coming up shortly. Then the crush of games. Taking that month off seemed like a good idea at the time. I look back on it now and regret it. Oh well.

 

[sho nuff]

Really depressed lately which leads to running more than I want to but I need it.

Did ####ty on my diet this weekend. Gained 4-5 pounds back. Injury after injury keeps piling up - right side of my back today was completely locked up. The running actually helped it - probably loosen it up a bit.

I dunno - ended up with 5 very slow miles (60 minutes). Happy I did it.

Gonna have to find me a women soon - this living alone thing while working from home has turned me into a recluse

ETA: Right hammy feels funny now too - not strained or pulled, just tight as if I can't get full range of motion

Also may have to rethink this low carb deal if I want to take running seriously. Besides the tightness and pains, body felt great, breathing was perfect, not even close to hitting a wall and the dewpoint was high at 79 ~ I had carbs this weekend for the first time in forever.

I am always happy when I get the run done, it is actually staring it that I sometimes fail at. Are you warming up a bit before your run? Sometimes just walking for 5-10 minutes makes me feel better when I start.

Yezzir - I always stretch for a good 5-10 minutes and then walk for at least 5 minutes.

One thing to try...is do a light jog for about 3-5 minutes before stretching.The thought being that stretching cold muscles is opening up more chances for injury. Warm them up a little bit, then stretch...it does more good.

Before any run I typically jog a slow quarter mile on my treadmill if Im at home...then stretch, then head out for the run (or stay in depending on what Im doing).

And I echo Ned...feel fortunate no shots in the yambag.

 

[IvanKaramazov]

Prince -- Too bad about the 5K. You need to make up a better story about how you hurt your ankle than "sprained it getting out of a golf cart." Something involving a bear would be good.

Reginald -- Don't get down over one bad week. You've made a gigantic lifestyle adjustment and you should be proud of where you are, not in the dumps because you're not getting even better overnight.

________________

10 miles at 9:15/mi earlier today. This is a little faster than I would normally do a "general aerobic" run, but it was in the lower 70s with no real humidity and I felt like picking up the pace a little so I did. It was still easy and I feel like I could go hard tomorrow if I had to. Actually tomorrow is going to be 5 recovery so it's all good regardless.

 

[sho nuff]

Hoping it cools down tonight...don't feel like a TM run tonight so may take it easy and run it outside anyway.

Only doing about 5 as Im not up to speed work today after a hot 8 on Saturday.

Working some new shoes into the rotation too as my Asics Cumulus are about toast. Went and got fitted again to see if anything changed. I do overpronate just a bit on my left leg now that I didn't before. Opted for a bit more stability this time...will see how it goes.

 

[Ned]

10 miles at 9:15/mi earlier today. This is a little faster than I would normally do a "general aerobic" run, but it was in the lower 70s with no real humidity and I felt like picking up the pace a little so I did. It was still easy and I feel like I could go hard tomorrow if I had to. Actually tomorrow is going to be 5 recovery so it's all good regardless.

When's your next marathon? You sound primed for a great training cycle.

 

[IvanKaramazov]

10 miles at 9:15/mi earlier today. This is a little faster than I would normally do a "general aerobic" run, but it was in the lower 70s with no real humidity and I felt like picking up the pace a little so I did. It was still easy and I feel like I could go hard tomorrow if I had to. Actually tomorrow is going to be 5 recovery so it's all good regardless.

When's your next marathon? You sound primed for a great training cycle.

I don't a marathon on my calendar yet. Probably not until next spring. This is really just base-building and seeing what a Pfitz-like program is going to feel like.

 

[pigskinliquors]

Sounds like the rest of y'all had a good weekend of working out

I did get a run in...not a planned one, but a good bit of running. Our development backs up to another development, and one of our friends from the other development had a pool party Saturday through Saturday night. The area between the developments is woods and trails (we've actually built pretty decent mt. biking and running trails). Knowing we didn't want to drink/drive on roads, we decided to cut the barbed wire that keeps the people from the other development from getting to ours and the trails, and drove a buddy's (Vodka Dave) Polaris to/from the party.

We then went back last night around 7:00 pm to fix the fence (Vodka Dave, myself and another friend). We put a nice gate on it, to allow us to open/close without having to cut the barbed wire. Once done, we drove to our friend's house to tell him while having one beer. We drove back to our development about 8:30, going through the new gate we built, through the undeveloped section, then through another gate that takes us to our development. We had left the gate open to our development, which we typically do.

Fifty yards from the gate; on the paved road leading to the gate; there were at least 50 HUGE cows standing around It was just starting to get dark, and determined quickly we needed to wrangle those damn cows back. We made mistake #1 by driving on the road, between the cows to get on the other side of them. This turned the 1 group into 2, with one group of about 30 running through neighbors' yards into the fairly heavily treed areas behind their houses. We concentrated on the other group, and used the Ranger, and myself and other friend on our feet to corral the cows back through the gate. FYI: cows don't listen worth a damn. We were City Slickers trying to herd cows. It was quite hilarious. Between our loud bouts of laughter and almost pooping ourselves when the cows would turn/run towards us there was a crapload of adrenaline flying! We amazingly got the smaller group in, then headed to find the other group (now about 10:00, and pitch dark). We found the whole group, laying down in a dried up creek bed, in one of our other neighbor's/friend's back yard. They had guests over, and them, their friends, and 5 kids were standing 30 yards from the cows wondering how in the hell they got a herd of cattle in their backyard. Before trying to move them, we accepted a beer from the neighbors and drew up a plan to wrangle this group back. We flanked them on one side with the Polaris, and had myself and two other guys spread out to keep them from breaking up. They were not happy to be moved, as they found a really grassy, nice spot. With some coaxing they got up and man did they move. Those bastards are fast! and HUGE! We had a little over a quarter of a mile through rough terrain to move them with lots of trees and God knows what in the foliage. With much effort we got a quarter of them in, with three fourths ran past the gate, toward other friends houses. We got the Polaris to zoom past them, and we had heavy trees to their left, and the fence to their right with a good 15 yards spacing that they were funneled into. Once the Polaris got passed them, he turned them all right back at us. Twenty cows, running top speed right back at us It was go time While I might have sharted a bit, I was on a full out sprint corralling them from taking off into the woods. We somehow managed to get them all in, though they did some great damage to the old gate/fence. We repaired that, and went back to the other friends house to tell them our job was now done...and to have another beer. Just another night in my neighborhood

 

[Sand]

We were City Slickers trying to herd cows. It was quite hilarious.

I would have paid good money to see this.

10 miles at 9:15/mi earlier today. This is a little faster than I would normally do a "general aerobic" run, but it was in the lower 70s with no real humidity and I felt like picking up the pace a little so I did. It was still easy and I feel like I could go hard tomorrow if I had to. Actually tomorrow is going to be 5 recovery so it's all good regardless.

:X <---- Pure raging hatred and jealousy. Right now our dewpoint isn't dropping below 80.

 

[Ned]

Sounds like the rest of y'all had a good weekend of working out

I did get a run in...not a planned one, but a good bit of running. Our development backs up to another development, and one of our friends from the other development had a pool party Saturday through Saturday night. The area between the developments is woods and trails (we've actually built pretty decent mt. biking and running trails). Knowing we didn't want to drink/drive on roads, we decided to cut the barbed wire that keeps the people from the other development from getting to ours and the trails, and drove a buddy's (Vodka Dave) Polaris to/from the party.

We then went back last night around 7:00 pm to fix the fence (Vodka Dave, myself and another friend). We put a nice gate on it, to allow us to open/close without having to cut the barbed wire. Once done, we drove to our friend's house to tell him while having one beer. We drove back to our development about 8:30, going through the new gate we built, through the undeveloped section, then through another gate that takes us to our development. We had left the gate open to our development, which we typically do.

Fifty yards from the gate; on the paved road leading to the gate; there were at least 50 HUGE cows standing around It was just starting to get dark, and determined quickly we needed to wrangle those damn cows back. We made mistake #1 by driving on the road, between the cows to get on the other side of them. This turned the 1 group into 2, with one group of about 30 running through neighbors' yards into the fairly heavily treed areas behind their houses. We concentrated on the other group, and used the Ranger, and myself and other friend on our feet to corral the cows back through the gate. FYI: cows don't listen worth a damn. We were City Slickers trying to herd cows. It was quite hilarious. Between our loud bouts of laughter and almost pooping ourselves when the cows would turn/run towards us there was a crapload of adrenaline flying! We amazingly got the smaller group in, then headed to find the other group (now about 10:00, and pitch dark). We found the whole group, laying down in a dried up creek bed, in one of our other neighbor's/friend's back yard. They had guests over, and them, their friends, and 5 kids were standing 30 yards from the cows wondering how in the hell they got a herd of cattle in their backyard. Before trying to move them, we accepted a beer from the neighbors and drew up a plan to wrangle this group back. We flanked them on one side with the Polaris, and had myself and two other guys spread out to keep them from breaking up. They were not happy to be moved, as they found a really grassy, nice spot. With some coaxing they got up and man did they move. Those bastards are fast! and HUGE! We had a little over a quarter of a mile through rough terrain to move them with lots of trees and God knows what in the foliage. With much effort we got a quarter of them in, with three fourths ran past the gate, toward other friends houses. We got the Polaris to zoom past them, and we had heavy trees to their left, and the fence to their right with a good 15 yards spacing that they were funneled into. Once the Polaris got passed them, he turned them all right back at us. Twenty cows, running top speed right back at us It was go time While I might have sharted a bit, I was on a full out sprint corralling them from taking off into the woods. We somehow managed to get them all in, though they did some great damage to the old gate/fence. We repaired that, and went back to the other friends house to tell them our job was now done...and to have another beer. Just another night in my neighborhood

How many times did you moo at them?

 

[sho nuff]

Next you get to go back and hunt for gold I think.

 

[pigskinliquors]

How many times did you moo at them?

...at least 75. My buddy kept yelling "Suuuuuueeeeeeeeey" at them. It was udderly hilarious!

 

[IvanKaramazov]

 

[Reginald Cornsilks]

 

[tri-man 47]

"Cows. Why'd it have to be cows?"

:indianajonesvoice:

 

[BassNBrew]

BnB - you'll appreciate this. Nice ride this morning. My best shot at climbing says we did 8,300ft. packed into 53 miles.

That's freeaking insane, didn't even know is was geoprahically possible I can't even find a route like that in the high mountains here even finishing net 1500 ft higher.I still owe you a file...will get to it eventually.

 

[pigskinliquors]

We were City Slickers trying to herd cows. It was quite hilarious.

I would have paid good money to see this.

Had it none been so dark, we could have gotten some great video. I took my phone out at one point to try to capture the moment, but the screen was way to dark. I'll try to pull a finless, and get photos to help better understand the scenarios we went through.

 

[Sand]

BnB - you'll appreciate this. Nice ride this morning. My best shot at climbing says we did 8,300ft. packed into 53 miles.

That's freeaking insane, didn't even know is was geoprahically possible I can't even find a route like that in the high mountains here even finishing net 1500 ft higher.I still owe you a file...will get to it eventually.

Strava says 4,100 ft. Garmin says 4,400. My analysis said 8,300 (maybe not that much but I think more than Garmin's estimate). Still a tough ride. Strava does a great job with singling out particular climbs - first time I have done the steep side of the Vandiver climb (8.3% average over a mile - effing brutal). I was only 3.5mph slower than the local Cat 1 beast (he had climbed a million feet this year by July 1st, so maybe I shouldn't feel so slow!). BTW, he has documented a 10,000 ft climbing day here in 53 miles, so it is possible.Yeah - when you get that file I'd still like to have a look. Epic stuff.

 

[BassNBrew]

Account for Heat

The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can't run as fast on a 75 degee day as on a 45 degree one. High humidity is also a major problem. It's like a wet blanket; it doesn't allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you'll hit "the wall" sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace - 8 min mile becomes...

55-60 degrees - 1% - 8:05

60-65 degrees - 3% - 8:15

65-70 degrees - 5% - 8:25

70-75 degrees - 7% - 8:35

75-80 degrees - 12% - 8:58

80-85 degrees - 20% - 9:35

Above 85 degrees - Forget it... run for fun

* Note: This chart is based upon my own experience in the heat and talking to other runners. It has no scientific verification.

9 minute mile at 40 degrees is an 11 minute mile at 85, according to him. And he knows his stuff.

While I agree with the premise, I think he grossly exaggerates the numbers. Based on this, my 12 mile run last night would have been near my 5k pace at 50 degrees.The other problem you will see in expecting a 20% increase in pace in fall is that your body isn't adapting to that type of turnover during your training. I can run a 9:35 pace right now, but if you drop the temp to 40 degrees tomorrow, there's no way my body can handle an 8:00 pace. I also think you acclimate to the heat to some extent that he isn't factoring.

The only way I see the numbers as valid is if you trained in 40 degree weather for a couple of months and then someone dropped an 80 degree day on you. I just don't see the reverse applying. If it did, all the elite guys would be training in the desert or South Florida.

 

[BassNBrew]

BnB - you'll appreciate this. Nice ride this morning. My best shot at climbing says we did 8,300ft. packed into 53 miles.

That's freeaking insane, didn't even know is was geoprahically possible I can't even find a route like that in the high mountains here even finishing net 1500 ft higher.I still owe you a file...will get to it eventually.

Strava says 4,100 ft. Garmin says 4,400. My analysis said 8,300 (maybe not that much but I think more than Garmin's estimate). Still a tough ride. Strava does a great job with singling out particular climbs - first time I have done the steep side of the Vandiver climb (8.3% average over a mile - effing brutal). I was only 3.5mph slower than the local Cat 1 beast (he had climbed a million feet this year by July 1st, so maybe I shouldn't feel so slow!). BTW, he has documented a 10,000 ft climbing day here in 53 miles, so it is possible.Yeah - when you get that file I'd still like to have a look. Epic stuff.

I just found route to match that. Basically up and down Beech Mt 8 times. That would take me 6 hours. Like I said, that's freaking insane, especially at the pace you are riding. We just don't have the continous up and down terrain to rack up that type of footage outside of doing hill repeats.You should consider Blood, Sweat, and Gears next year...right up your alley.

 

[The Duff Man]

--Duff Man - keep workin' it! How long have your long runs been?

8 miles on the treadmill, 6 miles indoors. The last few weeks I have only been worried about dropping a few pounds before starting the 10 week training program before the race. I have reigned myself back from increasing the mileage until the time is right.The beginning weeks of most training programs I have seen seem a little too easy for my current pace, I am doing between 15-20 miles per week now.

 

[The Duff Man]

Cows = good times

My wife still loves telling people about hearing them mating, and that was 16 years ago

 

[tri-man 47]

--Duff Man - keep workin' it! How long have your long runs been?

8 miles on the treadmill, 6 miles indoors. The last few weeks I have only been worried about dropping a few pounds before starting the 10 week training program before the race. I have reigned myself back from increasing the mileage until the time is right.The beginning weeks of most training programs I have seen seem a little too easy for my current pace, I am doing between 15-20 miles per week now.

Meh. Don't hold back the training. More mileage will mean more strength. If you're feeling good, treat those programs as minimums. Just give yourself the occasional day off and some 'step down' weeks along the way. But I'd say get in the miles that you can, especially the longer runs. The HM doesn't need to be the pinnacle of your distance ...just the pinnacle of your performance.

 

[Sand]

You should consider Blood, Sweat, and Gears next year...right up your alley.

I was really considering Six Gap down here (about the same insanity level), but 1) I really need a compact, and 2) the Bourbon Chase is too close and I'd really be torching my legs. Maybe next year.

 

[Sand]

--Duff Man - keep workin' it! How long have your long runs been?

8 miles on the treadmill, 6 miles indoors. The last few weeks I have only been worried about dropping a few pounds before starting the 10 week training program before the race. I have reigned myself back from increasing the mileage until the time is right.The beginning weeks of most training programs I have seen seem a little too easy for my current pace, I am doing between 15-20 miles per week now.

So you have an outdoor treadmill? Cool! Nah - if you want to and can handle the mileage, start going now. Want a faster 5k, 10k, HM? Train for a marathon. Aiming for a HM? Get your long runs up to 14-15 miles and do a few of those. My first HM I got up to 10 miles (and started really suffering at mile 10 that year). Second HM I peaked at 15 and really brought it home strong. Went from 1:41 to 1:36 - massive improvement. Just run. As much as your body will handle without getting yourself injured.

 

[Ned]

--

Duff Man - keep workin' it! How long have your long runs been?

8 miles on the treadmill, 6 miles indoors. The last few weeks I have only been worried about dropping a few pounds before starting the 10 week training program before the race. I have reigned myself back from increasing the mileage until the time is right.The beginning weeks of most training programs I have seen seem a little too easy for my current pace, I am doing between 15-20 miles per week now.

Meh. Don't hold back the training. More mileage will mean more strength. If you're feeling good, treat those programs as minimums. Just give yourself the occasional day off and some 'step down' weeks along the way. But I'd say get in the miles that you can, especially the longer runs. The HM doesn't need to be the pinnacle of your distance ...just the pinnacle of your performance.

especially the bolded.

 

[sho nuff]

5 pretty easy miles tonight...still hot and humid but for at least the first 2-3 miles there was a bit of a breeze...that seemed to go away though.

 

[prosopis]

Tomorrow I start the Pfitz 18/55 plan. I suspect I will do it by HR rather then pace until the temps drop.

I was scheduled to do 7 miles aerobic with some 100 m strides. It was 100 out so I did the 7 miles at my lactate threshold. My Hr avg was 163. I do feel like I could have gone stronger and I had a hard time staying slow enough to maintain my HR below 165. My avg pace ended up being 13:06 which felt like crawling. Having said that I bet if I pushed it I would not have been able to maintain. Just to hot. I recalculated my HR numbers using the new max of 191. My new lactate threshold HR is now 157-174 so I will push it a little more next time. I imagine I will be doing HR runs through out August other then weekends when I can hit the road before the sun comes up.

 

[prosopis]

Did 2.6 miles today in 23:57. That is a 9:15 pace. Felt great. The weather had broken here this morning. Was in the 70's. Felt great. So much better than the past few weeks with the heat and humidity. I felt like I could have done more. My breathing was a lot better. HR was a 171 average. I just can not get it down into the 150's on my runs and I am running slow. Not sure what is going on there but I am really taking a lot off of my pace. At least I think I am.

Expecting some rain later today so I am hoping it will help to keep the temperatures down some this week.

Reg - keep your head up bud. Things will get better.

It is all relative but I would not call that slow.

 

[prosopis]

How many times did you moo at them?

...at least 75. My buddy kept yelling "Suuuuuueeeeeeeeey" at them. It was udderly hilarious!