Ran a 10k in June (9 Viewers)

[tri-man 47]

How do you guys measure length/time? GPS watches? I just went to the Brooks shop and bought a pair of shoes, and figure I should keep track of these things.

Garmin!!!

 

[CDog]

I use my iPhone.

 

[prosopis]

I did a 4 mile recovery run on the treadmill. I am scheduled for 12 miles tomorrow.

 

[proninja]

I use my iPhone.

Oohh, good idea. Android app for mapmyrun.

 

[gruecd]

Did 7 recovery tonight. Another easy 5 tomorrow (plus maybe a bike ride), and then 18-20 miles (with some FAST dudes) on Sunday before moving 8 yards of mulch. Fun, fun.

 

[gruecd]

Ooh, but I did buy a bunch of running stuff tonight. Got a pair of New Balance 890s for only $62 from Running Warehouse (25% off) using this link and bought four pairs of Asics running shorts from Eastbay for $80.

I will now have 5 pairs of unused running shoes in my closet. I have a problem.

 

[Darrinll40]

Ooh, but I did buy a bunch of running stuff tonight. Got a pair of New Balance 890s for only $62 from Running Warehouse (25% off) using this link and bought four pairs of Asics running shorts from Eastbay for $80.

I will now have 5 pairs of unused running shoes in my closet. I have a problem.

Not that big a problem, if they are my size.

Do you like New Balance?

 

[Reginald Cornsilks]

Ooh, but I did buy a bunch of running stuff tonight. Got a pair of New Balance 890s for only $62 from Running Warehouse (25% off) using this link and bought four pairs of Asics running shorts from Eastbay for $80.

I will now have 5 pairs of unused running shoes in my closet. I have a problem.

DamnJust spent 102 dollars at Deeeeicks Sporting Goods (##### is censored?) on:

1 - Under Armour Shirt

2 - Nike Dri Fit shirts

1 - Pair running shorts

2 - Pairs of socks

I felt ripped off

 

[Ned]

reg - good to see you back at it. I bet that rest did you some good. Take care of that back!

grue - And here I thought I had issues when I had 3 new pairs in the closet in March. Thanks for the discount link - I'm going shopping.

I usually do my long runs on Sundays, but my wife is leaving for a girls weekend so I flipped the schedule. I did 15 this morning at first light. I didn't take note of the temps before heading out, but wow it was gorgeous. it had to be mid 60s and low humidity. All I can say is holy ####. That was a phenomenal run.

I've been re-reading the Pfitz book and they emphasize finishing strong on the long runs. I've always focused on just getting them done in the right pace/HR range, but today I decided I'll try to keep the HR on the lower end of the long run HR range and then push it closer to the higher end towards the back end of the run. I picked a great day to do that.

Pfitz Long Run HR range = 143.6-163.0

First 11mi = 141.5 HR avg @ 9:46

Last 4 mi = 156.5 @ 9:14

I cannot believe I did the first 11 miles too slow.

 

[gruecd]

Ooh, but I did buy a bunch of running stuff tonight. Got a pair of New Balance 890s for only $62 from Running Warehouse (25% off) using this link and bought four pairs of Asics running shorts from Eastbay for $80.

I will now have 5 pairs of unused running shoes in my closet. I have a problem.

Not that big a problem, if they are my size.

Do you like New Balance?

I do. I used to think of them as "old people" shoes, but they've really come a long way. The 890s are a lightweight shoe, and I positively love 'em for speedwork and racing (up to half marathons). I've tried them for a couple of long runs, and both times I've gotten pretty bad blisters after about 15 miles. I'll probably try again at some point, because I'd really like to use them as my marathon shoe.I also currently train in the 759s, which are being replaced by the 880s, I believe. Pretty much all New Balance and Mizuno (Wave Precision) for me.

 

[Reginald Cornsilks]

I bought shorts that were one size too small. Really weird looking. Compounded by the fact I took my dog with me this morning for my run and the only short leash I have for her is a pink one. Add in the fact, I run on the streets of Guido-ville/gym rat/roid head USA and I got heckled endlessly. I must have looked gayer than a 3 dollar bill - NTTAWWT. Off to buy the dog a black leash, and a pair of running shorts that doesn't make it look like I'm smuggling kiwis.

Kellie after a 2 mile run, complete with her pink leash

 

[Darrinll40]

Ooh, but I did buy a bunch of running stuff tonight. Got a pair of New Balance 890s for only $62 from Running Warehouse (25% off) using this link and bought four pairs of Asics running shorts from Eastbay for $80.

I will now have 5 pairs of unused running shoes in my closet. I have a problem.

Thanks for the link. I bought pair of Brooks for 54.01.

I went to the gym this morning to run for a 1 hour easy run. I got in at least 5.6 miles. after about 30 minutes the damn treadmill got a stuck key and reset everything. I started at 10:42 (5.6mph) m/m moved it up to 10:33 (5.7) after about 15 minutes. I did the last 30 at 5.7. I should have probably gone faster because it felt effortless. Afterward I wasn't even breathing hard.

I decided for sure that once the chase is over I am going to concentrate on shorter distance races for the next year. I want to work on getting my wieght down further and get a lot faster before I try to tackle another half or a full marathon.

 

[Ned]

I bought shorts that were one size too small. Really weird looking. Compounded by the fact I took my dog with me this morning for my run and the only short leash I have for her is a pink one. Add in the fact, I run on the streets of Guido-ville/gym rat/roid head USA and I got heckled endlessly. I must have looked gayer than a 3 dollar bill - NTTAWWT. Off to buy the dog a black leash, and a pair of running shorts that doesn't make it look like I'm smuggling kiwis.

Kellie after a 2 mile run, complete with her pink leash

 

[gruecd]

Off to buy the dog a black leash, and a pair of running shorts that doesn't make it look like I'm smuggling kiwis.

OMG.

 

[Monsieur Meursault]

Ooh, but I did buy a bunch of running stuff tonight. Got a pair of New Balance 890s for only $62 from Running Warehouse (25% off) using this link and bought four pairs of Asics running shorts from Eastbay for $80.

I will now have 5 pairs of unused running shoes in my closet. I have a problem.

DamnJust spent 102 dollars at Deeeeicks Sporting Goods (##### is censored?) on:

1 - Under Armour Shirt

2 - Nike Dri Fit shirts

1 - Pair running shorts

2 - Pairs of socks

I felt ripped off

:Academy:

 

[sho nuff]

Ooh, but I did buy a bunch of running stuff tonight. Got a pair of New Balance 890s for only $62 from Running Warehouse (25% off) using this link and bought four pairs of Asics running shorts from Eastbay for $80.

I will now have 5 pairs of unused running shoes in my closet. I have a problem.

Let me know how you like the 890s...been looking for a lighter shoe.Just started with some Mizuno Wave Inspires...so far so good, a bit stiffer than the Asics I had been wearing, but feel good and the legs were fine after 9 miles this morning.

Liked the look of the 890s, Asics Blur 33, and the Wave Precisions for a bit lighter ride than I have been going with.

 

[sho nuff]

Very good run today, but my shoulders are sore after working out last night and running this morning.

70* was nice...the 85-92% humidity (before and after % numbers) was not.

9 miles...10:34/mile which is right where I was looking to be (between 10:30 and 10:40 was the plan.

Had it not been for the hills, I could have done more (1585 of incline with 1500 decline on this run).

But a good start to the day.

 

[prosopis]

reg - good to see you back at it. I bet that rest did you some good. Take care of that back!

grue - And here I thought I had issues when I had 3 new pairs in the closet in March. Thanks for the discount link - I'm going shopping.

I usually do my long runs on Sundays, but my wife is leaving for a girls weekend so I flipped the schedule. I did 15 this morning at first light. I didn't take note of the temps before heading out, but wow it was gorgeous. it had to be mid 60s and low humidity. All I can say is holy ####. That was a phenomenal run.

I've been re-reading the Pfitz book and they emphasize finishing strong on the long runs. I've always focused on just getting them done in the right pace/HR range, but today I decided I'll try to keep the HR on the lower end of the long run HR range and then push it closer to the higher end towards the back end of the run. I picked a great day to do that.

Pfitz Long Run HR range = 143.6-163.0

First 11mi = 141.5 HR avg @ 9:46

Last 4 mi = 156.5 @ 9:14

I cannot believe I did the first 11 miles too slow.

Fantastic I did the anti run to this

 

[sho nuff]

I've been re-reading the Pfitz book and they emphasize finishing strong on the long runs. I've always focused on just getting them done in the right pace/HR range, but today I decided I'll try to keep the HR on the lower end of the long run HR range and then push it closer to the higher end towards the back end of the run. I picked a great day to do that.

Kind of just a thing in my head, but my last mile or two are usually faster than the rest. Always have this little "always finish strong" mantra going through my head.My last mile was about 10:10 with my average of 10:34 today.Did about a 10:15 in the middle of the run too (though, I may have been chasing two behinds before they got to one of the parking areas).

 

[sho nuff]

I bought shorts that were one size too small. Really weird looking. Compounded by the fact I took my dog with me this morning for my run and the only short leash I have for her is a pink one. Add in the fact, I run on the streets of Guido-ville/gym rat/roid head USA and I got heckled endlessly. I must have looked gayer than a 3 dollar bill - NTTAWWT. Off to buy the dog a black leash, and a pair of running shorts that doesn't make it look like I'm smuggling kiwis.

Kellie after a 2 mile run, complete with her pink leash

Meh...let them heckle...I wear a pink road ID and if anyone has a problem with it...f em.

 

[prosopis]

I was scheduled to do 12 today. I hit the road at 5:00am. Same weather very hot and muggy. We have had monsoon rains which really raise the humidity here. I had a bowl of cereal when I got up and I was hoping for a morning constitutional before I left but it did not happen. I went out and felt pretty good. I decided to do this run at pace instead of HR as I got the early start. About mile 3 I was thinking I really need a bathroom. At mile 5 I had no choice but to dump. I hope the coyotes find it for a morning snack before any one else comes across it. It was heinous. I am not even going to get into the cleanup which was not very good. I continued my run. As I continued I started getting a lot of chafing. I had put on glide but maybe not enough? It became and still is very painful. I maintained pace up to mile 9. I then walked 1.5 miles home so I only did 10.5 of my 12. I may go out again tonight to make it up but only if this chafing pain resolves. I hope it is not related to my mile 5 deposit :X :

I downloaded my garmin info and it says I had a high HR of 199. That has to be wrong, correct?

Avg HR was 156. Anyway not a very good run but under the conditions it could have been worse.

Never did a shower feel so good and needed.

 

[prosopis]

I've been re-reading the Pfitz book and they emphasize finishing strong on the long runs. I've always focused on just getting them done in the right pace/HR range, but today I decided I'll try to keep the HR on the lower end of the long run HR range and then push it closer to the higher end towards the back end of the run. I picked a great day to do that.

Kind of just a thing in my head, but my last mile or two are usually faster than the rest. Always have this little "always finish strong" mantra going through my head.My last mile was about 10:10 with my average of 10:34 today.Did about a 10:15 in the middle of the run too (though, I may have been chasing two behinds before they got to one of the parking areas).

I need to change my ways. I am the opposite. My last two miles are either a death march or spent praying for water and that I will live.

 

[Ned]

I was scheduled to do 12 today. I hit the road at 5:00am. Same weather very hot and muggy. We have had monsoon rains which really raise the humidity here. I had a bowl of cereal when I got up and I was hoping for a morning constitutional before I left but it did not happen. I went out and felt pretty good. I decided to do this run at pace instead of HR as I got the early start. About mile 3 I was thinking I really need a bathroom. At mile 5 I had no choice but to dump. I hope the coyotes find it for a morning snack before any one else comes across it. It was heinous. I am not even going to get into the cleanup which was not very good. I continued my run. As I continued I started getting a lot of chafing. I had put on glide but maybe not enough? It became and still is very painful. I maintained pace up to mile 9. I then walked 1.5 miles home so I only did 10.5 of my 12. I may go out again tonight to make it up but only if this chafing pain resolves. I hope it is not related to my mile 5 deposit :X : I downloaded my garmin info and it says I had a high HR of 199. That has to be wrong, correct?Avg HR was 156. Anyway not a very good run but under the conditions it could have been worse.Never did a shower feel so good and needed.

Did that cereal have milk in it? I couldn't imagine running right after drinking milk. :XRE: dying at the end of a run - You should be tired, but not exhausted IMO. That death march feeling is a matter of going out way too fast.

 

[gruecd]

Let me know how you like the 890s...been looking for a lighter shoe.Just started with some Mizuno Wave Inspires...so far so good, a bit stiffer than the Asics I had been wearing, but feel good and the legs were fine after 9 miles this morning.Liked the look of the 890s, Asics Blur 33, and the Wave Precisions for a bit lighter ride than I have been going with.

Like I said in my other post, I love the 890s. Just hoping I can find a way to fix the blister issues on my longer runs so I can use them for my fall marathons. I also really like the Precisions.

 

[Sand]

Quick update: race done. 5/75 AG. 3rd on the swim. Boo hiss. 24.3mph avg. on the bike -booyah. I think i did 7:30s for the run, which ain't bad after the bike. Full update later.

 

[sho nuff]

Let me know how you like the 890s...been looking for a lighter shoe.Just started with some Mizuno Wave Inspires...so far so good, a bit stiffer than the Asics I had been wearing, but feel good and the legs were fine after 9 miles this morning.Liked the look of the 890s, Asics Blur 33, and the Wave Precisions for a bit lighter ride than I have been going with.

Like I said in my other post, I love the 890s. Just hoping I can find a way to fix the blister issues on my longer runs so I can use them for my fall marathons. I also really like the Precisions.

Nice...been looking for something for speedwork and depending how I feel in them maybe to wear on race day for the half.

 

[IvanKaramazov]

I was scheduled to do 12 today. I hit the road at 5:00am. Same weather very hot and muggy. We have had monsoon rains which really raise the humidity here. I had a bowl of cereal when I got up and I was hoping for a morning constitutional before I left but it did not happen. I went out and felt pretty good. I decided to do this run at pace instead of HR as I got the early start. About mile 3 I was thinking I really need a bathroom. At mile 5 I had no choice but to dump. I hope the coyotes find it for a morning snack before any one else comes across it. It was heinous. I am not even going to get into the cleanup which was not very good. I continued my run. As I continued I started getting a lot of chafing. I had put on glide but maybe not enough? It became and still is very painful. I maintained pace up to mile 9. I then walked 1.5 miles home so I only did 10.5 of my 12. I may go out again tonight to make it up but only if this chafing pain resolves. I hope it is not related to my mile 5 deposit :X :

I downloaded my garmin info and it says I had a high HR of 199. That has to be wrong, correct?

Avg HR was 156. Anyway not a very good run but under the conditions it could have been worse.

Never did a shower feel so good and needed.

Did that cereal have milk in it? I couldn't imagine running right after drinking milk. :X RE: dying at the end of a run - You should be tired, but not exhausted IMO. That death march feeling is a matter of going out way too fast.

Agreed on both counts. I can handle a little skim milk, but I wouldn't chance it before a long run. And the last couple of miles shouldn't be that bad. Obviously they're going to feel hard, but not that hard. I find that I almost always end up doing the last 2-3 miles a little faster than whatever my average pace ends up being, partly just to get it over with.Sand -- 5/75. Awesome.

 

[sho nuff]

I was scheduled to do 12 today. I hit the road at 5:00am. Same weather very hot and muggy. We have had monsoon rains which really raise the humidity here. I had a bowl of cereal when I got up and I was hoping for a morning constitutional before I left but it did not happen. I went out and felt pretty good. I decided to do this run at pace instead of HR as I got the early start. About mile 3 I was thinking I really need a bathroom. At mile 5 I had no choice but to dump. I hope the coyotes find it for a morning snack before any one else comes across it. It was heinous. I am not even going to get into the cleanup which was not very good. I continued my run. As I continued I started getting a lot of chafing. I had put on glide but maybe not enough? It became and still is very painful. I maintained pace up to mile 9. I then walked 1.5 miles home so I only did 10.5 of my 12. I may go out again tonight to make it up but only if this chafing pain resolves. I hope it is not related to my mile 5 deposit :X :

I downloaded my garmin info and it says I had a high HR of 199. That has to be wrong, correct?

Avg HR was 156. Anyway not a very good run but under the conditions it could have been worse.

Never did a shower feel so good and needed.

Did that cereal have milk in it? I couldn't imagine running right after drinking milk. :X RE: dying at the end of a run - You should be tired, but not exhausted IMO. That death march feeling is a matter of going out way too fast.

Agreed on both counts. I can handle a little skim milk, but I wouldn't chance it before a long run. And the last couple of miles shouldn't be that bad. Obviously they're going to feel hard, but not that hard. I find that I almost always end up doing the last 2-3 miles a little faster than whatever my average pace ends up being, partly just to get it over with.Sand -- 5/75. Awesome.

Yeah, the just to get it over with speed up happens too.The faster you run, the faster your done.

 

[Reginald Cornsilks]

I bought shorts that were one size too small. Really weird looking. Compounded by the fact I took my dog with me this morning for my run and the only short leash I have for her is a pink one. Add in the fact, I run on the streets of Guido-ville/gym rat/roid head USA and I got heckled endlessly. I must have looked gayer than a 3 dollar bill - NTTAWWT. Off to buy the dog a black leash, and a pair of running shorts that doesn't make it look like I'm smuggling kiwis.

Kellie after a 2 mile run, complete with her pink leash

Meh...let them heckle...I wear a pink road ID and if anyone has a problem with it...f em.

Doesn't bug me in the least. I'm known for a bit more "eccentric" fashion tastes. My shoes are black with some bright pink in them (they are men's shoes) and usually run with a bright yellow or neon green shirt.

 

[sho nuff]

I bought shorts that were one size too small. Really weird looking. Compounded by the fact I took my dog with me this morning for my run and the only short leash I have for her is a pink one. Add in the fact, I run on the streets of Guido-ville/gym rat/roid head USA and I got heckled endlessly. I must have looked gayer than a 3 dollar bill - NTTAWWT. Off to buy the dog a black leash, and a pair of running shorts that doesn't make it look like I'm smuggling kiwis.

Kellie after a 2 mile run, complete with her pink leash

Meh...let them heckle...I wear a pink road ID and if anyone has a problem with it...f em.

Doesn't bug me in the least. I'm known for a bit more "eccentric" fashion tastes. My shoes are black with some bright pink in them (they are men's shoes) and usually run with a bright yellow or neon green shirt.

Well, I certainly wouldn't go there.

 

[proninja]

I bought shorts that were one size too small. Really weird looking. Compounded by the fact I took my dog with me this morning for my run and the only short leash I have for her is a pink one. Add in the fact, I run on the streets of Guido-ville/gym rat/roid head USA and I got heckled endlessly. I must have looked gayer than a 3 dollar bill - NTTAWWT. Off to buy the dog a black leash, and a pair of running shorts that doesn't make it look like I'm smuggling kiwis.

Kellie after a 2 mile run, complete with her pink leash

Meh...let them heckle...I wear a pink road ID and if anyone has a problem with it...f em.

Doesn't bug me in the least. I'm known for a bit more "eccentric" fashion tastes. My shoes are black with some bright pink in them (they are men's shoes) and usually run with a bright yellow or neon green shirt.

You'll probably approve of my cyclocross bike then

 

[Ned]

Quick update: race done. 5/75 AG. 3rd on the swim. Boo hiss. 24.3mph avg. on the bike -booyah. I think i did 7:30s for the run, which ain't bad after the bike. Full update later.

That's kick ###!! How big was the event?! 75 in 1 age group is killer. Aren't you in the semi-old man division?

 

[tri-man 47]

Quick update: race done. 5/75 AG. 3rd on the swim. Boo hiss. 24.3mph avg. on the bike -booyah. I think i did 7:30s for the run, which ain't bad after the bike. Full update later.

That's kick ###!! How big was the event?! 75 in 1 age group is killer. Aren't you in the semi-old man division?

"In" before the "not as old as tri-man jokes" (which would certainly be applicable ).Congrats, Sand! Looking forward to the full race report.

Our heat/humidity returned today, but I slogged through a 13 miler on a nearby trail (don't know how I overlooked this trail, 2 miles from home, for many years). It was actually my first 30 mile training week since early April! I've traded distance for intensity, and allowed other priorities to intrude.

BTW, long lost 2Young has one of those run/bike/run/swim/run/swim/run/bike/run events this weekend. It's such that they find a way to transport their running shoes with them during the swim! I hope he posts a report here.

Some interesting training here in the last day or two! Always fun to read. Reginald, glad you're back in action.

 

[CDog]

Did my first 10K today!!! The whole third mile was like up a mountain. The last mile was basically on a single track trail with Poison Oak and ####### angry bees!!! I made it through with only 1 bee sting, and I have few more hours to see if I get Poison Oak or not. Ugh.

I ran in my homemade 6mm Huaraches, so that attracted a little notice My final time was 1:32, so not great, but I'll take it.

According to the info page, the total elevation gain is 1417 ft. I think my whole town has an elevation gain of like 5 ft.

Hope everyone else got in a good run.

 

[Sand]

Quick update: race done. 5/75 AG. 3rd on the swim. Boo hiss. 24.3mph avg. on the bike -booyah. I think i did 7:30s for the run, which ain't bad after the bike. Full update later.

That's kick ###!! How big was the event?! 75 in 1 age group is killer. Aren't you in the semi-old man division?

"In" before the "not as old as tri-man jokes" (which would certainly be applicable ).Congrats, Sand! Looking forward to the full race report.

Just drove in. The event is pretty big - about 800 non-relay folks. Last year my age group had 100 in it. This year only 74 (so I was 5/74 - bummer! ) No podium, but I was out of 3rd place by 4 minutes, so I was well out of contention.Very happy about the bike split. Officially it was 24.2mph (not counting mount/dismount I rode along at 24.4). I was aiming for 250w average and hit 249w.

Congrats CDog - that course profile looks evil.

Waiting on 2Y.

 

[walnutz]

Got back in a little while ago. Hit 3 miles today. Total time was 27:04.

Mile 1 - 8:46

Mile 2 - 8:48

Mile 3 - 9:24

Average 8:59 mile. My HR avg was 175. Max - 186

I am planning on doing a 4 to 5 mile run this week at some point. May as well as. I felt good through this run.

 

[SteelCurtain]

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 -->

Did my long run yesterday. Wasn't expecting a great run due to doing projects around the house for most of the day, not a great night of sleep, too close to dinner, a warm 83 degrees when I began my run at 4:20 p.m.I followed the course in the link above. Did it once forward and one backward.

Here are my splits with HR

1 - 8:45. 133

2 - 9:06. 148

3 - 9:25. 154

4 - 9:11. 152

5 - 8:34. 148

6 - 8:48. 151

7 -10:28. 155. (big hill here)

8 - 9:55. 140

9 -10:46. 151 (big hill here)

10-9:17. 145

11-8:58. 154

12-9:14. 157

13-7:59. 160

14-8:30. 158

15-8:00. 159

0.2 - 9:33. 161

Average 9:08 with 150 HR for 15.2 miles

Felt decent all throughout. Picked it up near the end.

The only issue is that at 15.2, I stopped to get a drink of water and my left knee was "clicking" so to be cautious, so i turned off the Garmin and walked the last 0.8 miles.

Off to do my first Warrior Dash.

 

[Reginald Cornsilks]

Surprising good run this morning after very little sleep (and a whole bottle of Cabernet last night):

This is month 4 of my training and I'm really starting to pick it up out there

Mile 1: 8:49

Mile 2: 9:44 (the uphill mile)

Mile 3: 8:36

Mile 4: 10:09 (this isn't right. I was flying. There was a good looking cougar about 200 meters ahead of me and I was hellbent on catching up to her and checking her out. I caught up to her and I was absolutely steaming this last mile. GPS in the pocket was the culprit)

 

[BassNBrew]

Quick update: race done. 5/75 AG. 3rd on the swim. Boo hiss. 24.3mph avg. on the bike -booyah. I think i did 7:30s for the run, which ain't bad after the bike. Full update later.

That's kick ###!! How big was the event?! 75 in 1 age group is killer. Aren't you in the semi-old man division?

"In" before the "not as old as tri-man jokes" (which would certainly be applicable ).Congrats, Sand! Looking forward to the full race report.

Just drove in. The event is pretty big - about 800 non-relay folks. Last year my age group had 100 in it. This year only 74 (so I was 5/74 - bummer! ) No podium, but I was out of 3rd place by 4 minutes, so I was well out of contention.Very happy about the bike split. Officially it was 24.2mph (not counting mount/dismount I rode along at 24.4). I was aiming for 250w average and hit 249w.

Congrats CDog - that course profile looks evil.

Waiting on 2Y.

Great show Sand. You had to have had one of the top bike times. Oh...quit #####ing about your "poor" swim times.

 

[Reginald Cornsilks]

Couple notes from my run.

Time to change my course - I don't mean to be rude but I have to stop running through the El Salvadorian neighborhood of my city.

First of all, I feel like Ratzo Rizzo dodging '88 Oldsmobiles pulling out of side streets with no regard for stop signs and crosswalks. And it smells like a mixture of rotten plantains, coriander seeds, and sour cream and onion Pringles. Compound that with the fact it was raining today and I nearly vomited. For whatever reason they leave their trash cans on the sidewalks all week long in this neighborhood instead of taking them back up to their house in between pickups. :X

Also - anyone ever not trust their GPS? I am confident my last mile was faster if not as fast as my 3rd mile. Infact, I'm almost 100% sure of it. I put the damn thing in my pocket for the last half of the run. I'm wondering if that can mess with the signal (it's my iPhone)

Lastly - If you're goal was to be running 1/2 marathons within a years time coming from where you all know I came from (over 300 pounds and sedentary), and you only had money for 1 extra-curricular/cross train activity: Yoga - 3 days per week, or join a Gym where I would do some circuit training and some stationary bike?

Before you answer, consider how injury prone I seem to be with a lifelong history of back problems.

I'm leaning Yoga but would love to get the wisdom of some of the folks here.

 

[Ned]

Yoga. Hands down.

 

[BassNBrew]

Yoga. Hands down.

Gym. Hands down.

 

[Reginald Cornsilks]

Sand - Congratulations man. Looks like your hard work paid off for you. Very impressive and something to look up to.

SteelCurtain - Awesome job with those hills. If those don't test your resolve, I don't know what would, especially in the middle of a long run like that. I try to keep in mind that if I make it up hill, I eventually get to come down hill which is a nice thing to look forward to since the downhill runs are so much more effortless (especially using tri-man's technique of springing off my heels)

CDog - I learned in cross country back in high school not to use Honey Butter before a race in lieu of chaffing cream. I got stung by a bee right next to my speedbag and had to have the female trainer treat it after. Seriously - nice work on the 10K. Your first one? How long have you been training for it?

proninja - Definitely dig the bike I use LogYourRun for iPhone GPS apps...you can get by with the free version but you have to manually pause it at the end of your run and record your times because it won't save it unless you purchase the full version. I have a spreadsheet at home, so I've never had the need.

prosopis - The chaffing sticks have worked wonders for me. I don't know what happened there. I was a serial chaffer for years until I discovered that stuff. I do apply it quite heavily though. One tip I learned years ago while chaffing during a race was to give yourself a "front wedgie" (known on my Cross Country team as a "Melvin")...tucking some fabric in between the skin of the upper thighs and your nutsack seems to relieve the burning while you finish up your run. If you get stuck again out there with Balls of Fire, give it a try - it works. Just be cautious you don't go too high on the Melvin and end up with your Hogan hanging out the bottom of your shorts.

tri/grue/Ivan/sho/Darrin/Ned - no inspirational notes for you guys - keep posting those workouts though - I look forward to reading them (in awe)

 

[IvanKaramazov]

Also - anyone ever not trust their GPS? I am confident my last mile was faster if not as fast as my 3rd mile. Infact, I'm almost 100% sure of it. I put the damn thing in my pocket for the last half of the run. I'm wondering if that can mess with the signal (it's my iPhone)

I've never tried putting my garmin in my pocket, but yeah I would guess that could screw up the satellite connection. It can also get messed up when you run through an "urban canyon" surrounded by tall buildings, under bridges, through forests, etc. so I suppose having it in your pocket might have been the culprit.Congrats on the improved paces. You're showing progress.

 

[gruecd]

Capped off a 71-mile week with this workout (on five hours of sleep after being out 'til midnight):

5 up, 12 GMP at 6:50 average/mile (6:45, 6:48, 6:44, 6:39, 6:47, 6:50, 6:44, 7:00, 7:06, 6:42, 6:58, 6:51), 1 down.

-----

Week in review:

M - 10 miles @ 7:37/mile

T - 15 @ 8:01

W - 6 rec @ 8:01

T - 10 @ 7:12 (5 tempo @ 6:24)

F - 7 rec @ 8:25

S - 5 rec @ 8:32

S - 18 @ 7:09 (12 GMP @ 6:50)

Total - 71 miles

Definitely one of my best training weeks in a looooooong time.

 

[IvanKaramazov]

Week in review:M - 10 miles @ 7:37/mileT - 15 @ 8:01W - 6 rec @ 8:01T - 10 @ 7:12 (5 tempo @ 6:24)F - 7 rec @ 8:25S - 5 rec @ 8:32S - 18 @ 7:09 (12 GMP @ 6:50)Total - 71 milesDefinitely one of my best training weeks in a looooooong time.

Damn. Monday through Thursday would have been a good, solid week for me.

 

[Ned]

Capped off a 71-mile week with this workout (on five hours of sleep after being out 'til midnight):5 up, 12 GMP at 6:50 average/mile (6:45, 6:48, 6:44, 6:39, 6:47, 6:50, 6:44, 7:00, 7:06, 6:42, 6:58, 6:51), 1 down.

Damnnnnnn, homey.

 

[tri-man 47]

Lastly - If you're goal was to be running 1/2 marathons within a years time coming from where you all know I came from (over 300 pounds and sedentary), and you only had money for 1 extra-curricular/cross train activity: Yoga - 3 days per week, or join a Gym where I would do some circuit training and some stationary bike?Before you answer, consider how injury prone I seem to be with a lifelong history of back problems.I'm leaning Yoga but would love to get the wisdom of some of the folks here.

Tough call. I'd definitely recommend adding some dedicated stretching and yoga to your schedule, but the circuit training and stationary bike would be valuable cross-training as well. Maybe it'd be good to consider which you could do at home vs. needing a club membership (and which of the options you have the discipline for at home). You could redirect club membership money to some dumbells and a stationary bike and do all your cross-training at home (with some compromise on the strength work since clubs have more machines). But you have to factor in the accessibility (and cost) of a club and your desire to get out and about.CDog - wow, that's some hill!!!SteelCurtain - I like the consistency on your HR data. It's good you're monitoring that! It will be beneficial.Gruecd - killer week! If I want to get a sense of what your schedule would mean for me, I add a minute to all of your pacing, which allows me to comprehend the magnitude of your effort. Sounds like the calf is A-OK.Another weekend racer ...Wraith did the Chicago RnR 1/2-marathon this morning. A busy weekend!

 

[Sand]

Quick update: race done. 5/75 AG. 3rd on the swim. Boo hiss. 24.3mph avg. on the bike -booyah. I think i did 7:30s for the run, which ain't bad after the bike. Full update later.

That's kick ###!! How big was the event?! 75 in 1 age group is killer. Aren't you in the semi-old man division?

"In" before the "not as old as tri-man jokes" (which would certainly be applicable ).Congrats, Sand! Looking forward to the full race report.

Just drove in. The event is pretty big - about 800 non-relay folks. Last year my age group had 100 in it. This year only 74 (so I was 5/74 - bummer! ) No podium, but I was out of 3rd place by 4 minutes, so I was well out of contention.Very happy about the bike split. Officially it was 24.2mph (not counting mount/dismount I rode along at 24.4). I was aiming for 250w average and hit 249w.

Congrats CDog - that course profile looks evil.

Waiting on 2Y.

Great show Sand. You had to have had one of the top bike times. Oh...quit #####ing about your "poor" swim times.

Bike split was 26th out of 500 or so guys. So about top 5%. There were 9 guys above 25mph. Very pleased with that, overall. Next year 25mph or bust! I don't think I need to expound on the race - I pretty much spilled all the important stuff. The bike leg is here. Looks like I really needed to up my cadence early in the ride - I felt more "in the groove" in the second half (and I was actually faster the second half, too).

(Oh, and I reserve the right to grouse about my swimming )

SteelCurtain - oof.

Reginald - you are the new Bostonfred. Great stories!

Grue - My new target is to get to half of your run volume by the Chase. And that will be tough!

 

[prosopis]

Capped off a 71-mile week with this workout (on five hours of sleep after being out 'til midnight):5 up, 12 GMP at 6:50 average/mile (6:45, 6:48, 6:44, 6:39, 6:47, 6:50, 6:44, 7:00, 7:06, 6:42, 6:58, 6:51), 1 down.-----Week in review:M - 10 miles @ 7:37/mileT - 15 @ 8:01W - 6 rec @ 8:01T - 10 @ 7:12 (5 tempo @ 6:24)F - 7 rec @ 8:25S - 5 rec @ 8:32S - 18 @ 7:09 (12 GMP @ 6:50)Total - 71 milesDefinitely one of my best training weeks in a looooooong time.

Someday I hope my 5k time is as fast as your recovery runs.