Ran a 10k in June (11 Viewers)

[The Duff Man]

Workhorse - great run!

Ned - ow. Knowing the problem is good though, you can correct it.

I did my 11 mile run this morning. My muscles are still feeling the burn from the weights on Friday, I am not going to bother doing those again until after my race. I still have a lot I can improve by just running, without worrying about getting stronger.

Worse was that my 6 year old was up four times last night and has been up multiple times each night all week battling some sleep issues :(

So to say I wasn't well rested would be an understatement. Luckily I am too stubborn to quit, but it was a fight to finish. I was about 10 minutes slower than where I want to be in 7 weeks.

 

[prosopis]

Dang be careful out there. I have had that wobbly leg feeling as well. I have not taken a header yet but I felt close a couple times. Glad you made it home ok. How long did it take for you to feel good again?

Glad you got a belt. 2 bottles is only 16oz. Definitely keep using your handheld in addition to the belt.I took some choc milk and hit the shower. After the shower I decided to hit the bed since I was home alone. After a 2hr nap, I was good as new (aside from sore legs).

 

[gruecd]

grue - On the Pfitz book it had "p.m." next to the striders. Is that intended to mean a 2nd run where you just do the striders only? Seems kind of lame.

Where in the plan? I think I remember that being a typo.

It's on the 18/55 plan, page 157. First Saturday.

Yeah, the "p.m." isn't supposed to be there. It's just the 7-mile GA run with the strides.Also, Workhorse - GREAT run, brother. That's a run that I'd be happy with for myself. Consider me impressed.

 

[IvanKaramazov]

Workhorse -- Sick run.

Ned -- Like you said, it sounds mainly like a fuel issue, but cumulative fatigue might be part of it too. Your overall endurance is such that you shouldn't be getting dead legs after just 10 miles, fuel or no fuel. Have you done some hard runs in the past couple of days that you didn't get adequate recovery from? (Just thinking out loud).

 

[walnutz]

I have not been doing much street running. The college soccer season is started so I am mostly reffing now. I am throwing in some recovery runs on days where I am not backed up on games. Here is what my past 2 days have looked like. I have one more game tomorrow and then a few days off.

Saturday - 3 games. These were youth matches.

First game -

2.2 total miles.

3.3 miles in second game.

I took my HRM strap off for the 3rd game and did not get info on that one. I imagine it was about another 2 miles.

Today -

6.86 miles in a 90 minute match. Avg. pace was around 14 minutes. My average HR was around 172 with a max of 189. I burned 820 calories on this match according to my Garmin.

Felt really good after the game. I have another game tomorrow which will likely be similar to today. So, my week end total mileage will be somewhere around 18 miles.

I have a lot to catch up on in this thread. Have not been in here for a few days. Good luck to everyone though.

 

[Sand]

Not Workhorse quality, but I did get out there for a good long run. I haven't been putting in long runs lately, so this was a mini-adventure. To make it even more exciting, tropical storm Lee is in town and dumped a couple inches of rain during the time I was out. Better than 97F, though.

9 miles at 8:39/mile. HR way too high, but I kept spiking it on the hills and couldn't get it back down. Se la vie. 'Tis done. Legs are pretty toasty, but this caps a 28 mile week, which is the longest since April or so.

 

[Ned]

Workhorse -- Sick run. Ned -- Like you said, it sounds mainly like a fuel issue, but cumulative fatigue might be part of it too. Your overall endurance is such that you shouldn't be getting dead legs after just 10 miles, fuel or no fuel. Have you done some hard runs in the past couple of days that you didn't get adequate recovery from? (Just thinking out loud).

The 2 major runs of last week were the 10/6 LT run on Tuesday and then a 11 MLR on Thursday. The MLR was easy, so I doubt that was it. I definitely think cumulative fatigue is a factor in my legs pooping on me yesterday. This Pfitz plan is the hardest thing I've ever done. Add in the gains I've made recently, I was due for a run like this. I will fully admit I'm a bit scared that I'm running too fast. Back in the spring when I was training for the first marathon, I was running 10s on my long runs and had to fight to finish. Now I'm fighting to slow myself down and running 9:30s. But these long have runs have been so much easier than the first time around. It's almost a too good to be true feeling. I dunno. I'm playing too many mind games with myself.This was my first 50mi week since April. We'll see how this week goes (54).

 

[pigskinliquors]

Workhorse:

Ned: Be careful out there. Fuel is likely the cause of most bonks. Hopefully your legs recover for your huge upcoming week.

I'm still in major limbo, but won't be for long. I meet with a hip labrum specialist tomorrow morning, and will be counseled on all my options. From spending way to much time studying this on the innerwebs, it looks like I'll have four options: full-hip replacement (= never run as hard as I have in the past again), full labrum repair (6 months recovery, decent chance for success), arthroscopic surgery (most sites recommend this, but the fail rate seems incredibly high to me = approximately 4 months recovery), do nothing (give up running as part of my lifestyle). Choice four is out, while the other three are all still in play in my head. Hopefully the surgeon gives my great clarity, and at least a bit of optimism moving forward.

re: Bourbon Chase = I still hope to make the trip, but need to find out my surgery schedule, and state of recovery before I can commit.

 

[sho nuff]

Waiting for the rain to let up.

Temps are nice and cool today in the 60s.

Have 6 scheduled for today...and smoking some nice thick pork chops that are still in the brine just waiting for their chance to hit the grill.

 

[prosopis]

I had my 8 mile race today http://azroadrunners.org/races/detail/saguaro

It was awesome. Kind of a far drive for me but it was worth it. It was 85 at the gun but we had some cloud cover. This race was part of the Gabe Zimmerman triple crown and his father again spoke to the crowd pre race. Gabe Zimmerman was killed in the shootings here in Tucson. It was emotional as they also spoke about a runner lost when she was hit by a drunk driver. She left behind a five year old kid. A rainbow came out right as these mini speeches started. I teared up a little and I was not alone. A young high school indian girl sang the National Anthem. It was sung in an indian language. I could not tell you which one but it was beautiful. Between the talks,the rainbow,national anthem etc... the beginning of the race took on a very spiritual nature for me. It is beautiful park that everyone should visit when here. I know I am sounding corny but it was what it was for me.

Anyway away we went. I was wearing my garmin but I had no alarms set. My intention was to just run and not worry about pace or heart rates. I felt pretty good the first three to four miles. There were a lot of hills. It was up down up down and I felt I was handling them. I actually thought we had done about as many hills as there was and then came mile four through five. mile five was my slowest mile and I walked a chunk of it. I was getting tired. I was watching my HR and it was staying in 160-170 range.Once I got past mile five I maintained. We had some down hill and level with more small ups and downs. I came in strong at the end. My avg pace was 10:50. Garmin says my max HR hit 224, can that be possible? I have to think that 224 is an error.

Here is the race. Check out the topography http://connect.garmin.com/activity/112130034

I am waiting for the official times from the race. I am going by my garmin. I had fun!!!

* I have no bib numbers but man there were good looking women there. I never saw so many nice abs. I cant decide what I like better the running skirt or the shorts that leave nothing to the imagination.

Ned- Do you think that 224 is true? If so I should change my HR training numbers. What would you do?

 

[Sand]

Garmin says my max HR hit 224, can that be possible? I have to think that 224 is an error.

Here is the race. Check out the topography http://connect.garmin.com/activity/112130034

I am waiting for the official times from the race. I am going by my garmin. I had fun!!!

Looks like about the first 30 minutes of your run the HR monitor was spiking. Unless you have the latest iteration this is common. Static and flapping shirts cause this. More than likely at about 30 minutes you became sweaty enough to stop the flapping and started getting accurate measurements.

* I have no bib numbers but man there were good looking women there. I never saw so many nice abs. I cant decide what I like better the running skirt or the shorts that leave nothing to the imagination.

Ned- Do you think that 224 is true? If so I should change my HR training numbers. What would you do?

224 is not true. Looks like you maxed out at 184. Glad you had a good run!Oh, and the correct answer is shorts.

 

[sho nuff]

Agreed on the HR...would not make sense, unless you were sprinting, to have it spike on that downhill.

In higher heat I could see a spike if it was on that big hill there...but not to 224.

 

[The Duff Man]

Great job prosopis!

 

[Sand]

Agreed on the HR...would not make sense, unless you were sprinting, to have it spike on that downhill.In higher heat I could see a spike if it was on that big hill there...but not to 224.

Not even sprinting. I have gone through four Garmin HR straps. I have seen enough anomalous behavior to call that pretty confidently.

 

[sho nuff]

Agreed on the HR...would not make sense, unless you were sprinting, to have it spike on that downhill.In higher heat I could see a spike if it was on that big hill there...but not to 224.

Not even sprinting. I have gone through four Garmin HR straps. I have seen enough anomalous behavior to call that pretty confidently.

Im noticing a huge differences in the elevations on the default Garmin software and the Garmin connect site.

 

[IvanKaramazov]

Nice race, prosopis.

 

[gruecd]

Oh, and the correct answer is shorts.

Mmmmm, bunhuggers...

 

[Ned]

I had my 8 mile race today http://azroadrunners.org/races/detail/saguaro

It was awesome. Kind of a far drive for me but it was worth it. It was 85 at the gun but we had some cloud cover. This race was part of the Gabe Zimmerman triple crown and his father again spoke to the crowd pre race. Gabe Zimmerman was killed in the shootings here in Tucson. It was emotional as they also spoke about a runner lost when she was hit by a drunk driver. She left behind a five year old kid. A rainbow came out right as these mini speeches started. I teared up a little and I was not alone. A young high school indian girl sang the National Anthem. It was sung in an indian language. I could not tell you which one but it was beautiful. Between the talks,the rainbow,national anthem etc... the beginning of the race took on a very spiritual nature for me. It is beautiful park that everyone should visit when here. I know I am sounding corny but it was what it was for me.

Anyway away we went. I was wearing my garmin but I had no alarms set. My intention was to just run and not worry about pace or heart rates. I felt pretty good the first three to four miles. There were a lot of hills. It was up down up down and I felt I was handling them. I actually thought we had done about as many hills as there was and then came mile four through five. mile five was my slowest mile and I walked a chunk of it. I was getting tired. I was watching my HR and it was staying in 160-170 range.Once I got past mile five I maintained. We had some down hill and level with more small ups and downs. I came in strong at the end. My avg pace was 10:50. Garmin says my max HR hit 224, can that be possible? I have to think that 224 is an error.

Here is the race. Check out the topography http://connect.garmin.com/activity/112130034

I am waiting for the official times from the race. I am going by my garmin. I had fun!!!

* I have no bib numbers but man there were good looking women there. I never saw so many nice abs. I cant decide what I like better the running skirt or the shorts that leave nothing to the imagination.

Ned- Do you think that 224 is true? If so I should change my HR training numbers. What would you do?

Good run! That hill at 5 looks like fun. 224 is definitely a glitch. If anything, I'd look at the end of the race. Especially if you dropped the hammer at the finish.

 

[prosopis]

Thanks for all the replies. I agree that has to be a glitch. Their official results are in and it is different then my garmin. They have me 1:29:18 with avg pace 11:09.8

41st in my age group. Wish that was better but I still had a blast. Winner came in at avg pace 5:50.8

results http://azroadrunners.org/results/detail/saguaro_results_2011

 

[The Duff Man]

After fighting thru 11 yesterday, I wanted to skip my day off and get back on the horse since it was so cool out.

Just killed my 5k PR, dropping 1:40 off!

26:31

Whoo hoo!

 

[Reginald Cornsilks]

Ok - off to make my first run since the knee issue bubbled up. Got a knee wrap on and an ace sleeve for it over that.

Hoping for an easy 2 miles if all goes well and then will ramp back up this week.

 

[prosopis]

After fighting thru 11 yesterday, I wanted to skip my day off and get back on the horse since it was so cool out.Just killed my 5k PR, dropping 1:40 off!26:31Whoo hoo!

 

[Sand]

Ok - off to make my first run since the knee issue bubbled up. Got a knee wrap on and an ace sleeve for it over that.Hoping for an easy 2 miles if all goes well and then will ramp back up this week.

Keep the pace easy. You don't need to kill anything to make good gains. You guys should see the monsoon we have had today. I expect we've had 6+ inches of rain today and I'm probably going to get out in this for 5 easy miles. Thank goodness it isn't 40 today!

 

[scoobygang]

Ugh 10 mile run did not go very well. Just slow. Around 9:45 a mile or so. Didn't have it from the beginning but I really need to get my endurance up

Tried this again today. Felt much better, even though I still didn't get to 9:00 miles. I have a nasty habit of running without water because my belt splashes. Got a handheld model and some Shot Blocs this time and it was much easier. Not even really sore tonight.

 

[Reginald Cornsilks]

Ok - off to make my first run since the knee issue bubbled up. Got a knee wrap on and an ace sleeve for it over that.Hoping for an easy 2 miles if all goes well and then will ramp back up this week.

baby steps.2.25 miles at around a 10min/mile pace.Happy with that. Every other day I'm going to work on the elliptical to get my endurance up again but preserve my knees.The biggest issues every time out is the tops of my ankles - from the top of my foot to the bottom of my shin is just pure fire during my last 3 runs.I just can't stay healthy - I envy you bastards.

 

[Sand]

The biggest issues every time out is the tops of my ankles - from the top of my foot to the bottom of my shin is just pure fire during my last 3 runs.I just can't stay healthy - I envy you bastards.

Your shoelaces are too tight. No, I'm not ####ting you here. I've done that and it hurts like a mother. Loosen up those things. It may take a few days for the pain to go away because you've probably done some bruising (though it never showed it for me).You can also get some Lock Laces - those can help if you can't dial things in right. The elastic helps in building in some give there.

 

[Reginald Cornsilks]

The biggest issues every time out is the tops of my ankles - from the top of my foot to the bottom of my shin is just pure fire during my last 3 runs.I just can't stay healthy - I envy you bastards.

Your shoelaces are too tight. No, I'm not ####ting you here. I've done that and it hurts like a mother. Loosen up those things. It may take a few days for the pain to go away because you've probably done some bruising (though it never showed it for me).You can also get some Lock Laces - those can help if you can't dial things in right. The elastic helps in building in some give there.

Thanks man - will definitely try to loosen them up a bit.

 

[tri-man 47]

Prosopis, Duff Man -- great job, guys!!

 

[sho nuff]

2 days of rain...the roads here are just nasty.

Was hoping it would slack off at some point since its a nice 60* out.

Oh well...TM it is tonight.

 

[SteelCurtain]

Started out as a rough week for me.

NO motivation to run.

Monday and Tuesday -- unscheduled days off. Lazy. No motivation. And it was nice and cool. GRRRR.



Wednesday -- did 3 miles. 8:37/mile pace and 149 average HR.



Thursday -- unscheduled day off. Lazy and no motivation continues. GRRRRRR.



Friday -- did some speed work (forgot the HR monitor)

Mile 1 warmup -- 8:41

Mile 2 -- 7:08

Mile 3 -- 8:15

Mile 4 -- 7:16

<<4 min and 30 sec slow jog>>

Mile 5 -- 7:24

<<3 min slow jog - 9:40/mile pace>>

Mile 6 -- 7:24

<<4 min and 30 sec slow jog/walk - 14:50/mile pace>>

Mile 7 -- only did 1/2 mile and did it at 7:08/mile pace.



Saturday -- long run time. Ugh. Was hoping to do 17. The whole run blew up after a series of hills ending at mile 12 coupled with 86 degrees and humid weather (dewpoint was 72). Apologize for all the times, but just to see the whole thing fall apart.

Mile 1 -- 8:33 HR 133

Mile 2 -- 8:34 HR 149

Mile 3 -- 8:51 HR 147

Mile 4 -- 8:45 HR 150

Mile 5 -- 8:51 HR 152

Mile 6 -- 9:00 HR 150

Mile 7 -- 9:04 HR 153

Mile 8 -- 9:11 HR 153

Mile 9 -- 9:00 HR 149

Mile 10-- 9:49 HR 156 (good sized hill here)

Mile 11-- 9:30 HR 155 (hills up and down continue)

Mile 12--11:51 HR 150 (hills and walking and drinking water)

Mile 13-- 8:50 HR 150

Mile 14-- 9:16 HR 151

Mile 15--12:25 HR 141 (legs shot...no motivation)

Last 0.26 miles -- 10:27 pace with HR of 148

Total -- 15.26 miles -- 9:27 pace with 148 HR. Ugh. Just a tough day running.

Sunday -- Scheduled day off.

Monday -- double races. Race report to follow in next post.

 

[SteelCurtain]

What a day.

I've run this dual race last year in prep for my half marathon and decided to do it again this year.

Essentially, its a 5K that starts at 8:30 and a 10K that starts at 9. So, I did both races last year. My 5K time last year was 23:36 and my 10K time was 47:57.

A muggy day to start this morning, with the temp at 68 degrees and the dewpoint at 66 so the humidity was nearly 100%. I had already decided to go almost balls out in the 5K and I could just do the 10K leisurely if need be. My warmup sucked. They didn't have water this year before. I was hungry and just felt crappy.

Course is an out and back with some rolling hills. More hilly than flat but just little hills up and down throughout.

5K race

Mile 1 -- 6:40/mile - 160 HR

Mile 2 -- 7:10/mile - 170 HR

Mile 3 -- 7:13/mile - 173 HR

Last 0.1 -- 6:09/mile -- 175 HR

Total 21:27 (my previous best was 23:05!) with an average HR of 168. Never thought I could do a sub 7 minute mile for a 5K. I finished 32 out of 261 overall and 6th out of 21 in my 40-49 age group.

So....I'm pretty gassed at this point and I've got about 8 minutes to get about 1/2 mile to the 10K start. I walk and leisurely jog to get over there. At the 10K start, its a quick downhill to begin and I figure I'll see how the legs feel and just push accordingly. I knew that there were some uphills in miles 4-6 but this was more of a training run than anything.

10K race

Mile 1 -- 7:07/mile -- 156 HR (alot of downhill here)

Mile 2 -- 7:35/mile -- 164 HR

Mile 3 -- 7:26/mile -- 165 HR

Mile 4 -- 7:32/mile -- 168 HR

Mile 5 -- 7:24/Mile -- 168 HR

Mile 6 -- 7:38/mile -- 166 HR (alot of uphill here)

Last 0.2 -- 6:44/mile -- 169 HR

Total 45:49 (my previous best was 46:30!) -- 7:26/mile -- 164 HR (finished 42 out of 174 and 8 out of 16 in my age group.)

So, to sum it up. 2 PR's within an hour of each other. Pretty cool feeling. Especially after a crappy week of training.

Admittedly, I'm more excited about my 5K PR as I've run a fair number of 5K's and I haven't really run that many 10K's since I've gotten more serious with my training.

I have to thank my fellow running FBG's. As corny as it sounds, I can't tell you the number of times I've said to myself, "I gotta finish a training run strong" or "get out and run" because I didn't want to have to come on this board with my tail between my legs. Thanks guys.

 

[SteelCurtain]

DuffMan -- great job on your PR! Way to go.

Workhorse -- that's just a great run. Awesome work!

Gruecd -- no race? Sorry to hear it. I hope you can find a good replacement. Looking to see how your training has got you primed for a great half and of course, a terrific full.

Reginald -- great to have you back. Just take it easy. If you push too hard, you'll injure yourself. Just keep building your base.

prosopis -- nice race! Agree about the 224. I find that my HR monitor will spike when I adjust it, so perhaps you were "fixing it" and it spiked? Just a thought. I've never had an issue with the flapping of my shirt affecting it....probably because I don't run that fast! Oh, one more thing -- don't screw around with the water thing. I read in Runners World where they were showing what heat does to the body as some runner was doing the Dallas half marathon (?). It was pretty amazing and scary at the same time. With the heat you are dealing with, you can't screw around with it.

tri-man -- great mile repeats. Very jealous!

Ned -- take it easy. Scary stuff. Your body is telling you something. Perhaps a day off is in order (even if Pfitz doesn't have it on his calendar!)

 

[sho nuff]

Nice runs steel. Especially after the lazy week.

Went out (well, in) for 5 on the treadmill.

Mile 1...10:31 avg HR 141

Mile 2... 9:37 avg HR 152

Mile 3... 9:32 avg HR 153

Mile 4... 9:25 avg HR 156

Mile 5...10:31 avg HR 152

Felt good to get a steady run in...even if on the treadmill.

HR stayed inline with what I was expecting really. Never got above 160.

Interesting how different it is in the 72* controlled environment of my bedroom vs the 78-85* and humid that I felt Saturday morning. (plus, flat this time on the TM vs. the hills I see in the neighborhood (nothing huge hill wise...just always either up or down...rarely flat).

 

[sho nuff]

I read in Runners World where they were showing what heat does to the body as some runner was doing the Dallas half marathon (?). It was pretty amazing and scary at the same time.

I think I read that one. With the guy who had the little tiny thermometer he took in pill form and they kept data on it throughout?It was very interesting to see what the heat did there.

 

[SteelCurtain]

I read in Runners World where they were showing what heat does to the body as some runner was doing the Dallas half marathon (?). It was pretty amazing and scary at the same time.

I think I read that one. With the guy who had the little tiny thermometer he took in pill form and they kept data on it throughout?It was very interesting to see what the heat did there.

Yep, that's the one. Of course, they also suggested drinking a 32 oz slurpee 30 minutes before the race. :X

 

[sho nuff]

I read in Runners World where they were showing what heat does to the body as some runner was doing the Dallas half marathon (?). It was pretty amazing and scary at the same time.

I think I read that one. With the guy who had the little tiny thermometer he took in pill form and they kept data on it throughout?It was very interesting to see what the heat did there.

Yep, that's the one. Of course, they also suggested drinking a 32 oz slurpee 30 minutes before the race. :X

Hah...yeah...I do enjoy a popsicle before going out some hot days.

 

[prosopis]

I read in Runners World where they were showing what heat does to the body as some runner was doing the Dallas half marathon (?). It was pretty amazing and scary at the same time.

I think I read that one. With the guy who had the little tiny thermometer he took in pill form and they kept data on it throughout?It was very interesting to see what the heat did there.

Yep, that's the one. Of course, they also suggested drinking a 32 oz slurpee 30 minutes before the race. :X

I did read that article. It was interesting. I am hoping my new fuel belt will be here before Saturday. I have a 17 miler scheduled for Saturday

 

[wraith5]

Great job prosopis!

Had a great run today - first time I could say that in a long time. Saturday I did a brutal 6 miler and got crushed by the heat/humidity. This morning it was 60/60% and I set out to do 8, then upped it to 9 before settling on 10. Finished in 1:29:17 (8:56s) with an 8:17 final mile. Not world-beating by any stretch, but considering it's the farthest I've run since June, I'm very happy.

My ave heart rate was exactly the same for both runs - 158bpm. The temps & humidity just make a tremendous difference for me.

 

[Ned]

So, to sum it up. 2 PR's within an hour of each other. Pretty cool feeling. Especially after a crappy week of training.

Fantastic job!!!

 

[gruecd]

So, to sum it up. 2 PR's within an hour of each other. Pretty cool feeling. Especially after a crappy week of training.

Fantastic job!!!

VERY nice, SteelCurtain.

 

[gruecd]

Gruecd -- no race? Sorry to hear it. I hope you can find a good replacement. Looking to see how your training has got you primed for a great half and of course, a terrific full.

I actually did run a half on Sunday, but the course was a lot harder than I expected, and it only took a couple of miles before I bailed on any kind of time goal and decided to just focus on effort instead.Kinda going through a little "funk" here running-wise. Obviously, my mileage has been fine, but my quality has really been lacking, and that's discouraging, because one of my main goals going into this cycle was to do more of the fast stuff. I'm sure it's just a matter of cumulative fatigue, but it's hard when I see my other friends of mine (with similar marathon goals) murdering their MP runs and setting big half marathon PRs in the middle of similarly heavy training. Anyway, just one more big training week before starting the taper, so I need to find a way to get my mojo back, stat, because as Yogi Berra said (kind of), marathon running is 90% mental, and the other half is physical.TTYL!

 

[wraith5]

Gruecd -- no race? Sorry to hear it. I hope you can find a good replacement. Looking to see how your training has got you primed for a great half and of course, a terrific full.

I actually did run a half on Sunday, but the course was a lot harder than I expected, and it only took a couple of miles before I bailed on any kind of time goal and decided to just focus on effort instead.Kinda going through a little "funk" here running-wise. Obviously, my mileage has been fine, but my quality has really been lacking, and that's discouraging, because one of my main goals going into this cycle was to do more of the fast stuff. I'm sure it's just a matter of cumulative fatigue, but it's hard when I see my other friends of mine (with similar marathon goals) murdering their MP runs and setting big half marathon PRs in the middle of similarly heavy training. Anyway, just one more big training week before starting the taper, so I need to find a way to get my mojo back, stat, because as Yogi Berra said (kind of), marathon running is 90% mental, and the other half is physical.TTYL!

I've said it before, and I'll say it again. You are twice the size of any of the runners you compare yourself to. That absolutely has to make a difference.

 

[SteelCurtain]

Gruecd -- no race? Sorry to hear it. I hope you can find a good replacement. Looking to see how your training has got you primed for a great half and of course, a terrific full.

I actually did run a half on Sunday, but the course was a lot harder than I expected, and it only took a couple of miles before I bailed on any kind of time goal and decided to just focus on effort instead.Kinda going through a little "funk" here running-wise. Obviously, my mileage has been fine, but my quality has really been lacking, and that's discouraging, because one of my main goals going into this cycle was to do more of the fast stuff. I'm sure it's just a matter of cumulative fatigue, but it's hard when I see my other friends of mine (with similar marathon goals) murdering their MP runs and setting big half marathon PRs in the middle of similarly heavy training. Anyway, just one more big training week before starting the taper, so I need to find a way to get my mojo back, stat, because as Yogi Berra said (kind of), marathon running is 90% mental, and the other half is physical.TTYL!

Oof. I feel like you and I are in the same place mentally. (I just happen to do it about 90 seconds slower per mile! )You may want to try to sign up for a race or two. Even if its to do your tempo runs. You aren't necessarily racing but you are getting out there with others and for me, I'm competitive enough that I won't take the easy way out. (Plus I like to look at the running hotties.) Example, in a couple weeks, my final long run before my taper, I signed up for a half marathon. I'll go run 7 miles by myself before the HM and then try to run the HM at MP. Its a way to mentally stay focused on my running and distracted from it all at the same time. Or for you, find a 10K to do your tempo run and run to the race to warmup and then run home to cool down. Make the race your tempo run. That's how I deal with it, but admittedly, I'm more competitive than most. Considering the amount of miles you are putting in to reach your goals, I'm guessing you are pretty competitive yourself! Good luck and hope you can get out of the rut. My runs yesterday helped me immensely...probably because it was fun. Running was getting to be a chore and I wasn't realizing any of the fun of it for a bit.Good luck!

 

[tri-man 47]

So, to sum it up. 2 PR's within an hour of each other. Pretty cool feeling. Especially after a crappy week of training.

Fantastic job!!!

VERY nice, SteelCurtain.

...nailing the PRs (and by a huge margin in the 5K) after some big training days - awesome!

 

[gruecd]

You may want to try to sign up for a race or two. Even if its to do your tempo runs. You aren't necessarily racing but you are getting out there with others and for me, I'm competitive enough that I won't take the easy way out. (Plus I like to look at the running hotties.) Example, in a couple weeks, my final long run before my taper, I signed up for a half marathon. I'll go run 7 miles by myself before the HM and then try to run the HM at MP. Its a way to mentally stay focused on my running and distracted from it all at the same time. Or for you, find a 10K to do your tempo run and run to the race to warmup and then run home to cool down. Make the race your tempo run. That's how I deal with it, but admittedly, I'm more competitive than most. Considering the amount of miles you are putting in to reach your goals, I'm guessing you are pretty competitive yourself!

Yeah, I do that type of stuff all the time. FWIW, if you're gonna try the 13.1 at MP, I'd only run a couple of miles beforehand and then run an easy 4-5 miles afterwards as a cooldown.Putzing with my schedule, and I think I'm gonna do 15 tonight, then take a day off tomorrow to rest the legs before attempting a re-do of my 12/7T on Thursday. I just need one good, strong, confidence-inspiring workout, and I'll be fine.

 

[Ned]

Today's run confirmed for me that Sunday's run was just a fuel issue. 7mi recovery run in the wind/rain was great. It was super easy/comfy. I was supposed to add 6 striders to this, but decided to skip them to keep the recovery run very easy. I'm on pins/needles about over training.

140 HR @ 9:38 pace

 

[SteelCurtain]

You may want to try to sign up for a race or two. Even if its to do your tempo runs. You aren't necessarily racing but you are getting out there with others and for me, I'm competitive enough that I won't take the easy way out. (Plus I like to look at the running hotties.) Example, in a couple weeks, my final long run before my taper, I signed up for a half marathon. I'll go run 7 miles by myself before the HM and then try to run the HM at MP. Its a way to mentally stay focused on my running and distracted from it all at the same time. Or for you, find a 10K to do your tempo run and run to the race to warmup and then run home to cool down. Make the race your tempo run. That's how I deal with it, but admittedly, I'm more competitive than most. Considering the amount of miles you are putting in to reach your goals, I'm guessing you are pretty competitive yourself!

Yeah, I do that type of stuff all the time. FWIW, if you're gonna try the 13.1 at MP, I'd only run a couple of miles beforehand and then run an easy 4-5 miles afterwards as a cooldown.Putzing with my schedule, and I think I'm gonna do 15 tonight, then take a day off tomorrow to rest the legs before attempting a re-do of my 12/7T on Thursday. I just need one good, strong, confidence-inspiring workout, and I'll be fine.

Good advice on my 13 mile MP run. I was never good at cool down runs. I'll go a mile and then just be done. So tell me more, what type of pace do you do your cool down's at? Do you immeidately go down to that pace or do you slowly go down to that slower pace? Thanks!

 

[gruecd]

Good advice on my 13 mile MP run. I was never good at cool down runs. I'll go a mile and then just be done. So tell me more, what type of pace do you do your cool down's at? Do you immeidately go down to that pace or do you slowly go down to that slower pace? Thanks!

Just finish the MP portion and then just run nice and easy at whatever pace your body wants to go. Just run however many extra miles you want to run, focus on an easy effort, and don't even worry about pace.

 

[pigskinliquors]

From spending way to much time studying this on the innerwebs, it looks like I'll have four options: full-hip replacement (= never run as hard as I have in the past again), full labrum repair (6 months recovery, decent chance for success), arthroscopic surgery (most sites recommend this, but the fail rate seems incredibly high to me = approximately 4 months recovery), do nothing (give up running as part of my lifestyle). Choice four is out, while the other three are all still in play in my head. Hopefully the surgeon gives my great clarity, and at least a bit of optimism moving forward.

Just got back from meeting the Orhoped. NO BUENO!!! They ordered another full round of X-rays, and they had two Specialists go through both MRI's and all X-Rays. The verdict is that my torn labrum also includes 1.5 centimeters of beat up cartilage. The tear, and the cartilage damage have been caused by Femoroacetabular Impingement (FAI), caused by a Cam Lesion = the bone at my hip socket (for both legs) is formed in such a way that moving my legs puts undo stress on my hip labrum and connecting cartilage. Running is by far the worst of all movement for this. Regarding the options I THOUGHT I had:#1) Full hip replacement: Cannot do this. Dr. says I'm too young to even consider. The fear is any fall on it could make it impossible for me to walk normal again, and even with no falls, they wear out over time. They want me to wait at least a decade before even considering. Once I get the replacment, which is inevitable, I still won't be able to run on it.

#2) Full labrum repain and #3) arthroscopic repair = No can do. My tear is pretty bad, and even worse is that I have 1.5 centimeters of cartilage shot, and I have the start of arthritis. They would have to cut down the labrum, take out all the bad cartilage and shave down the cam lesion. For that much work, for somebody my age, the chances of me having success (even if I asked for the world's best surgeon) would be 50% at best. The downside is that my remaining cartilage most likely won't last long even if it is a success, and I'd likely need to do my other hip soon after. With that much cartilage having to be taken out, it would be suicide for my hip to do any running on it.

That leaves option #4) Do nothing ...for a decade. The doc does think that biking on it won't hurt it any more, and could help strengthen the area, relieving some of the pain. He also says that as long as I don't push off walls, swimming will help = open water swims only, or no turns.

= UGH!! I've considered myself a runner for over 30 years. No mas

 

[IvanKaramazov]

That leaves option #4) Do nothing ...for a decade. The doc does think that biking on it won't hurt it any more, and could help strengthen the area, relieving some of the pain. He also says that as long as I don't push off walls, swimming will help = open water swims only, or no turns. = UGH!! I've considered myself a runner for over 30 years. No mas

Damn, this really sucks. I don't know what else to say. Channel your efforts into biking? :(