Ran a 10k in June (6 Viewers)

[IvanKaramazov]

Still trying to figure out what Marathon I'm going to run in late Fall. I'm shooting toward the Rehoboth Beach Marathon on Dec. 10, but I know I probably won't be able to hit my new Boston qualifying time of 3:15. Even 3:20 would be a stretch goal for me at this point. So I'm wondering if I should just go ahead and run the Marathon that's practically in my neighborhood on Nov. 26. My time for that would probably be more like a 3:25 or 3:30, but would maybe put me on track to pursue a legit BQ attempt in the Spring. Just thinking out loud. If Rehoboth really isn't going to be a legit BQ try for me, I'm starting to think I'd be better off saving the time, travel, and expense and just do the local one as a "training" marathon.

Is the nearby event on that much tougher of a course? If not, then staying closer to home seems like an easy call. Those are some pretty awesome times for training runs btw.

 

[tri-man 47]

The_Man - excellent training! If you honestly don't think you'd get the BQ, then I think it's a good option to do the local marathon and get another marathon experience under your belt.

--

5 mile recovery run yesterday, then 5 miles today with 6 x 800m at the track. Pacing was in the 3:03-3:06 range despite the legs feeling so-so after the weekend's 5K. I want to keep pounding the intervals over the next month before my final 5K of the year. This next weekend is the 100K trail relay with 2Young and three other buddies. I've got 14.5 miles over three different legs on the trails. 2Young gets the leg that runs through a lake.

 

[sho nuff]

Hey, guys. Crazy busy at work today, so just a quick fly-by to say that yesterday's pacing gig at Fox Cities was a blast. I led the 1:45 half marathon group, and it was a really rewarding experience. Had a pretty good-sized group with me (10-20 people), including a couple of very nice-looking ladies. The first mile was pretty crowded and therefore a little bit slow, but then we settled into 7:55ish pace, which allowed me to bank a little bit of time for the end, when I knew that people would start to fade a little bit. At mile 10-11, a couple of people were looking good, so I sent them ahead, and then I looped back a little bit to rally some of the stragglers. Official finishing time was 1:44:40.Afterwards a lot of the people came up and thanked me and said that they couldn't have done it without me, which is obviously not true but really underscores the mental component of racing. I just ran next to them; they did all the work. In any case, definitely something I'll do again if it fits into my training schedule.Just 2 weeks left to the goal marathon. Starting to get a little nervous and somewhat antsy with my mileage reduced during the taper. Just an easy 8-miler tonight.Oh, and I'm officially on the entrants list for Boston 2012. I'll shoot for a course PR (sub-3:09:48), and then I'll take a couple-year break from Boston. Too many other spring marathons that I want to run.

How is that event?Thinking about doing it next year as a fun thing since I grew up there.

Boston? Meh. It's not bad.

Nah, seriously, Fox Cities is a very nice, little race. Very well organized, lots of volunteers, great community support, etc. I'd definitely recommend it.

Im quietly contemplating making that my first full.

 

[The_Man]

Still trying to figure out what Marathon I'm going to run in late Fall. I'm shooting toward the Rehoboth Beach Marathon on Dec. 10, but I know I probably won't be able to hit my new Boston qualifying time of 3:15. Even 3:20 would be a stretch goal for me at this point. So I'm wondering if I should just go ahead and run the Marathon that's practically in my neighborhood on Nov. 26. My time for that would probably be more like a 3:25 or 3:30, but would maybe put me on track to pursue a legit BQ attempt in the Spring. Just thinking out loud. If Rehoboth really isn't going to be a legit BQ try for me, I'm starting to think I'd be better off saving the time, travel, and expense and just do the local one as a "training" marathon.

Is the nearby event on that much tougher of a course? If not, then staying closer to home seems like an easy call. Those are some pretty awesome times for training runs btw.

Thanks! Nearby is only a slightly tougher course - it's more the timing. Another two weeks would help me get my mileage base up and get in three 20-mile long runs instead of only two. But I am starting to think I should just make life easier (for me and my wife) and do the local race. Guess I need to check out the Spring Marathon calendar.

 

[gruecd]

Just thinking out loud. If Rehoboth really isn't going to be a legit BQ try for me, I'm starting to think I'd be better off saving the time, travel, and expense and just do the local one as a "training" marathon.

I would say that's a very logical way of thinking.Congratulations on some great runs, and good to see you back.

 

[gruecd]

2Young gets the leg that runs through a lake.

Good thing he's a good swimmer, 'cuz unless it's a VERY shallow lake, you know damn well the water is going to be over his head!

 

[gruecd]

Im quietly contemplating making that my first full.

I honestly think it would make a great debut marathon. It's inexpensive if you register early, the logistics are super easy, and the course is very fan-friendly, so your friends and family would have no problem following you around the course!

 

[sho nuff]

Im quietly contemplating making that my first full.

I honestly think it would make a great debut marathon. It's inexpensive if you register early, the logistics are super easy, and the course is very fan-friendly, so your friends and family would have no problem following you around the course!

Thats why Im considering it.Don't want to do some big race away from home for the first.Don't want the hills in the Country Music full.With family there will be nice for them to come in and cheer, plus the emotions of running where i grew up helping me along the way.And knowing the area and travel up there not being an issue for me.Just seems logical.We will see how I come through this half before I take the plunge.

 

[The_Man]

Grue, explain to me the new Boston times.

For 2012, my age group is still 3:20. Does that mean I'd have to run a 3:20 before 2012 Boston Marathon registration closes for that time to count? And then to qualify for Boston in 2013, I'd have to run a 3:15 sometime in 2012 before Boston registration opens - do I have that right?

I'm gonna be hosed - could possibly 3:20 in late 2012, but registration will already be full by then and I have no idea if I can ever get to 3:15. Might just have to wait until I'm 45.

 

[gruecd]

Im quietly contemplating making that my first full.

I honestly think it would make a great debut marathon. It's inexpensive if you register early, the logistics are super easy, and the course is very fan-friendly, so your friends and family would have no problem following you around the course!

Thats why Im considering it.Don't want to do some big race away from home for the first.Don't want the hills in the Country Music full.With family there will be nice for them to come in and cheer, plus the emotions of running where i grew up helping me along the way.And knowing the area and travel up there not being an issue for me.Just seems logical.We will see how I come through this half before I take the plunge.

Makes sense to me. If you have any other questions, let me know!

 

[gruecd]

Grue, explain to me the new Boston times.

For 2012, my age group is still 3:20. Does that mean I'd have to run a 3:20 before 2012 Boston Marathon registration closes for that time to count? And then to qualify for Boston in 2013, I'd have to run a 3:15 sometime in 2012 before Boston registration opens - do I have that right?

I'm gonna be hosed - could possibly 3:20 in late 2012, but registration will already be full by then and I have no idea if I can ever get to 3:15. Might just have to wait until I'm 45.

Yeah, there's no way you're getting into 2012. Registration closes at the end of this week, and even then, you'll need to have been at least a couple of minutes under 3:20 to get in with the new rolling registration system. In essence, at least for 2012, it's not enough to "just" BQ. There are more applicants than spots available, so they designed a system where they basically line up all the applicants' times relative to their respective BQ standards, and the ones with the fastest times relative to their standards are the ones who get in.Like you said, qualifying times for 2013 are five minutes faster across the board, and they have to be run on or after September 24, 2011 (and before registration opens next September). With the more stringent qualifying times, I don't think it's going to be as much of an issue getting in for 2013. Might not even fill up.

Make sense?

 

[The_Man]

Grue, explain to me the new Boston times.

For 2012, my age group is still 3:20. Does that mean I'd have to run a 3:20 before 2012 Boston Marathon registration closes for that time to count? And then to qualify for Boston in 2013, I'd have to run a 3:15 sometime in 2012 before Boston registration opens - do I have that right?

I'm gonna be hosed - could possibly 3:20 in late 2012, but registration will already be full by then and I have no idea if I can ever get to 3:15. Might just have to wait until I'm 45.

Yeah, there's no way you're getting into 2012. Registration closes at the end of this week, and even then, you'll need to have been at least a couple of minutes under 3:20 to get in with the new rolling registration system. In essence, at least for 2012, it's not enough to "just" BQ. There are more applicants than spots available, so they designed a system where they basically line up all the applicants' times relative to their respective BQ standards, and the ones with the fastest times relative to their standards are the ones who get in.Like you said, qualifying times for 2013 are five minutes faster across the board, and they have to be run on or after September 24, 2011 (and before registration opens next September). With the more stringent qualifying times, I don't think it's going to be as much of an issue getting in for 2013. Might not even fill up.

Make sense?

Perfect - thanks for the knowledge Pretty sure I will run the Nov. 26 local NCR Trail Marathon and then see how close I am to making a legit effort at 3:15 in the spring. Just need to explain to my wife the concept of a "fun" marathon.

 

[Ned]

Here comes the bragging part:Friday, 5-mile tempo run: 8:40, 8:10, 7:12, 6:52, 6:36Sunday, 16-mile long run: 8:35 pace overall (last three miles = 7:54, 7:44, 7:22)Today, 7 miles with 5 at Half Marathon pace (8:44, 7:26, 7:18, 7:17, 6:58, 7:10, 8:16)

Welcome back, stud. Don't be a stranger. Great tempo runs! Good luck at NCR. That looks like a great run. _________On my end, today started week 10 of Pfitz 18/55. Which is a recovery week before the final big bang, and peak, of cycle 2. I snuck out for a long lunch and did the 8mi GA run in between rain showers. I felt no ill effects from Sunday's run. Just a nice relaxing run in the muggy weather. 147 @ 9:20.

 

[wraith5]

Hey, guys,

I haven't been posting lately because I haven't had time for the shoutouts and I don't want to be one of those guys who only post about themselves. So if I can get amnesty for being MIA for the last few months, I'll get back in. Plus I've had some great runs lately that I want to brag about.

Grue - you are locked and loaded for this marathon. Weather is your only potential enemy now.

Wraith - great seeing you back.

Bourbon chasers - so jealous of you guys. But there's absolutely no way I could get down there, so I feel my decision to wimp out earlier rather than later has been validated.

Ned - Been very interested in your HR Chronicles. I'm no expert, but I do believe HR training is an incredibly effective way to train for a marathon - though part of that might be that people who pay close attention to their HR are probably more realistic about what they're going to be capable of sustaining for 26.2 on race day, so maybe what seems like effective training is also partly good planning.

As for me, I'm doing a modified Pfitz 18/55. There's just no way I can do things like a 14-mile midweek run. Work and family just don't allow the time. For example, if I ran 14 miles before work, I would be such a zombie in the office that I couldn't function. So my weekly mileage isn't quite up to the level where I want it to be, but I'm committed to getting out of the mid-30s rut I've been in and do 43 this week. Plus the quality of my recent runs is getting me fired up to train more.

Here comes the bragging part:

Friday, 5-mile tempo run: 8:40, 8:10, 7:12, 6:52, 6:36

Sunday, 16-mile long run: 8:35 pace overall (last three miles = 7:54, 7:44, 7:22)

Today, 7 miles with 5 at Half Marathon pace (8:44, 7:26, 7:18, 7:17, 6:58, 7:10, 8:16)

Still trying to figure out what Marathon I'm going to run in late Fall. I'm shooting toward the Rehoboth Beach Marathon on Dec. 10, but I know I probably won't be able to hit my new Boston qualifying time of 3:15. Even 3:20 would be a stretch goal for me at this point. So I'm wondering if I should just go ahead and run the Marathon that's practically in my neighborhood on Nov. 26. My time for that would probably be more like a 3:25 or 3:30, but would maybe put me on track to pursue a legit BQ attempt in the Spring. Just thinking out loud. If Rehoboth really isn't going to be a legit BQ try for me, I'm starting to think I'd be better off saving the time, travel, and expense and just do the local one as a "training" marathon.

Clearly, while I spent the summer slacking, you were crushing your training. Those are some awesome times! I'm either inspired or disheartened, but I haven't decided which yet.

 

[IvanKaramazov]

Got in a pretty good 5 miles over lunch, despite the 30 mph winds. I like these kinds of blustery fall days, but they're not the best for running.

 

[BassNBrew]

Got in a pretty good 5 miles over lunch, despite the 30 mph winds. I like these kinds of blustery fall days, but they're not the best for running.

Even worse for biking.

 

[wraith5]

5 mile recovery run yesterday, then 5 miles today with 6 x 800m at the track. Pacing was in the 3:03-3:06 range despite the legs feeling so-so after the weekend's 5K. I want to keep pounding the intervals over the next month before my final 5K of the year. This next weekend is the 100K trail relay with 2Young and three other buddies. I've got 14.5 miles over three different legs on the trails. 2Young gets the leg that runs through a lake.

I did the same workout today - 5 miles w/6x 800m (1:30RI). Pacing was 3:27 average (6:54 pace). Not Tri-man speed, but I'm happy.

 

[tri-man 47]

5 mile recovery run yesterday, then 5 miles today with 6 x 800m at the track. Pacing was in the 3:03-3:06 range despite the legs feeling so-so after the weekend's 5K. I want to keep pounding the intervals over the next month before my final 5K of the year. This next weekend is the 100K trail relay with 2Young and three other buddies. I've got 14.5 miles over three different legs on the trails. 2Young gets the leg that runs through a lake.

I did the same workout today - 5 miles w/6x 800m (1:30RI). Pacing was 3:27 average (6:54 pace). Not Tri-man speed, but I'm happy.

It sounds like you're coming back quickly. That's great!

 

[2Young2BBald]

2Young gets the leg that runs through a lake.

Good thing he's a good swimmer, 'cuz unless it's a VERY shallow lake, you know damn well the water is going to be over his head!

I'd be if it weren't so true I tried to take a short cut over a log on the Styx-River of Death leg last year and ended up having to swim out as it was too deep to touch and run out With a year under our belt, this should be even more fun than last year (if that is possible). Thank God for Tri-Man, 'cuz we got some dead weight (or wood) he is picking up the slack for.

 

[prosopis]

Hey, guys. Crazy busy at work today, so just a quick fly-by to say that yesterday's pacing gig at Fox Cities was a blast. I led the 1:45 half marathon group, and it was a really rewarding experience. Had a pretty good-sized group with me (10-20 people), including a couple of very nice-looking ladies. The first mile was pretty crowded and therefore a little bit slow, but then we settled into 7:55ish pace, which allowed me to bank a little bit of time for the end, when I knew that people would start to fade a little bit. At mile 10-11, a couple of people were looking good, so I sent them ahead, and then I looped back a little bit to rally some of the stragglers. Official finishing time was 1:44:40.Afterwards a lot of the people came up and thanked me and said that they couldn't have done it without me, which is obviously not true but really underscores the mental component of racing. I just ran next to them; they did all the work. In any case, definitely something I'll do again if it fits into my training schedule.Just 2 weeks left to the goal marathon. Starting to get a little nervous and somewhat antsy with my mileage reduced during the taper. Just an easy 8-miler tonight.Oh, and I'm officially on the entrants list for Boston 2012. I'll shoot for a course PR (sub-3:09:48), and then I'll take a couple-year break from Boston. Too many other spring marathons that I want to run.

How is that event?Thinking about doing it next year as a fun thing since I grew up there.

Boston? Meh. It's not bad.

Nah, seriously, Fox Cities is a very nice, little race. Very well organized, lots of volunteers, great community support, etc. I'd definitely recommend it.

Im quietly contemplating making that my first full.

Told you so

 

[prosopis]

103 out today

I am bagging my 4 mile recovery run and going to the Pearl Jam 20 flick tonight.

 

[Darrinll40]

I do read all the posts in this thread, and everyone is doing fantastic at staying in shape.

Tri & Polish - great races. Tri-man is super fast, Polish anytime you can finish 13.1 without walking is something to be proud of.

Ned - You be crazy about HR. Makes me wish I could get it to work on me.

The_Man - welcome back, you obviously trained well over the summer.

Wraith too the summer off and is still faster than I am.

Grue - HAPPY TAPER

Sand - looking forward to meeting you in two weeks. Just remember I am old, slow, and fat, so I run slowly.

Show - you seem to be getting faster

Prosopis enjoy the show

Everyone else is doing real well.

Ran near dusk today and it was fairly nice out, 85 with 65%. Planned to go 3, but was wary after Sundays horrid try at 3. Started well and felt no tightness in legs at all, I just took it easy though I did try to power up the small hills just a bit. When I finished I felt like I could do another mile at nearly the same speed.

Anyway,

9:50

9:31

9:23

Avg 9:35. Absolutely the best run I have had in a couple of weeks.

Thursday will probably be awful.

 

[sho nuff]

Told you so

Didn't you see the quietly...or the It made it most of the day without much comment.

 

[sho nuff]

On me getting faster...might be.

Some of it is learning that my body can go a bit faster and still have enough left in the tank. That was always my issue in the 1600 and 800 in high school, I would save too much for the end.

Never had that problem in the 400.

Some of it has to do with having lost 45 pounds during this training and still dropping some...makes a lot of this running so much easier.

 

[Polish Hammer]

Thanks for the kind words everyone!

Nice job, Mr. Putski. 170 seems fairly high to me, (I don't know your age or other information). I don't think I could do over 3 miles at 170 (which is 90%+ of max for me).

No telling without other information. (Nice run, BTW!). HR is a funny thing. In training if I hit 168-170 I'm in the suffering zone (my max HR is 188). In my half in February I had an average HR of 175 - 93% of max for 13.1 miles. Race day is just different.

Well, I don't know what info you need, but I'm happy to share. I'm turning 34 this month, 5'10" about 185. My HR is funny, running at 170 I actually felt really good. Wasn't out of breath or struggling at any real point in the race. Didn't take me long to get to normal breathing once I was done. Last December I sprinted a mile as fast as I could as part of a 5K relay and I think I was somewhere around 193 the whole time...now that time I was GASSED. So what does any of that mean?

Nice job, Hammer.

My friend from HS was 10th female at 1:12:57. New PR for her!

That's funny, a friend of mine from HS also set a PR as the 37th female finisher.

 

[Sand]

Well, I don't know what info you need, but I'm happy to share. I'm turning 34 this month, 5'10" about 185. My HR is funny, running at 170 I actually felt really good. Wasn't out of breath or struggling at any real point in the race. Didn't take me long to get to normal breathing once I was done. Last December I sprinted a mile as fast as I could as part of a 5K relay and I think I was somewhere around 193 the whole time...now that time I was GASSED. So what does any of that mean?

It means you paced the 13.1 pretty well. As far as the 5k, if you were hating life at halfway and wishing for death at the 2 mile mark then you paced that one right, too.

 

[BassNBrew]

Freaking going backwards.

7 mi, 134 hr, 10:33 pace

for comparison purposes...

1. During early marathon training I was at roughly a 9:30 pace for the same hr.

2. Late winter I was running 9'30 min miles under 130 hr.

3. Ran an entire marathon in July with hr < 140 at a 10'11" pace.

4. Wraith's mom drop me, although she was under the impression Tri-man was in town.

Feel like hanging up the running shoes.

 

[BassNBrew]

Second installment

Went out Monday for a 5k run with my 13 year old. I told him I wasn't planning on running hard after a long weekend. Three blocks in he has to tie his show. I ask if he wants me to wait and he says go on. I look back and he's a block back. Three blocks later I hear him behind me.

We're holding about an 8'48" pace and I tell him that it's a 1/2 mile home if he wants to take off. He takes off, I speed up, but I'm insta dropped . Despite dropping my average time down to 8'35 total over the last .6 miles, he put 30 seconds into me. I was running a 7'40 pace over the .6, he was running somewhere around a 6'50".

I told him I would ride the bike next time if he wanted to see what he could do w/o me holding him up.

 

[Ned]

Freaking going backwards.7 mi, 134 hr, 10:33 pacefor comparison purposes...1. During early marathon training I was at roughly a 9:30 pace for the same hr.2. Late winter I was running 9'30 min miles under 130 hr.3. Ran an entire marathon in July with hr < 140 at a 10'11" pace.4. Wraith's mom drop me, although she was under the impression Tri-man was in town.Feel like hanging up the running shoes.

How hot/humid was it? I know here the 100% humidity is back. :X

 

[Ned]

Today was the first VO2 max workout of the Pfitz 18/55 - 8mi with 5x800m @ 5K race pace. I was pretty geeked about this one since I feel like the faster stuff is more in my wheelhouse. 100% humidity and pretty dense fog this morning made this harder, but this was a lot of fun. I had to cut the total mileage short a mile since I was running late. After 2 warm-up miles, I did the 5 repeats with 2min jog/recovery in between:

3:22 @ 172 HR (I couldn't get my HR up to save my life)

3:20 @ 178

3:22 @ 181

3:24 @ 181

3:22 @ 184

After the 1.65mi cool down, I felt refreshed. As these VO2 max workouts get longer, I may stretch the recovery jogs out a bit more. 2 minutes was flying by towards the end.

 

[SteelCurtain]

Workhorse – I hope your recovery is quick. Sounds like it won’t be as bad as you thought.

Grue – Its fun watching you taper and be prepared for the race of your life. I’m confident you’ll nail your goals on 10/2 (and perhaps a world class athlete in January!) And very cool about pacing for the HM. I think I want to look into that for another race. I’d probably have to pace a 2 hour HM (my PR is 1:39 but thinking 1:45 might be pushing it too hard for me) though but I think it would be cool to “give back” to the sport in some way.

Reginald – good luck in Costa Rica. Congrats and hope the future is bright for you. You really entertained us in here!

Tri-man – nice 5K! Man, you are fast.

Prosopis – there is a battery in the HR monitor. Not sure about it as I haven’t had to replace it. One thing I’ve noticed with the HR monitor is that it doesn’t work if it isn’t wet in between the monitor and your skin. In the summer for me, its not a big deal because I start to sweat while I’m walking out my driveway. As it gets cooler, I need to wet it from my sink or it won’t work for the first mile because I’m not really sweating. Just something to consider. Don’t think that’s your problem, but wanted to pass it along.

Ned – wow! GREAT run! Isn’t it fun when the miles are almost effortless!



Turkishharem – nice RR! Way to go!



Ned – if it makes you feel any better, I’ve never done a 20 mile training run. I have the same cutoff (15-16 miles) as you. I’m sure its some physical but more mental (at least for me.)

Polish Hammer – nice half….congrats! 170 HR average for a half marathon? Sounds high to me. I couldn’t run a half at that level without collapsing. 170 is more a 5K HR average for me. Ned and Tri-Man are the resident experts though, so I’ll defer to them.

The_Man – nice training runs. Looking forward to hearing about your marathon training.

 

[SteelCurtain]

On Sunday, I ran most likely my last long run before my marathon.

I decided to run a local half marathon in my area at a MP (around 8 minutes/mile) and add a few miles in front and back to make it long enough.

A gorgeous morning greeted runners as I checked in and got my bib. I got out and started my run before the race. The weather was ideal. I wore gloves because it was a bit chilly. LOVE IT!

Did an easy 4.4 miles at 9:12/mile pace and 145 HR.

There was a stretch of perhaps 5-8 minutes that I didn't run prior to the race (hit a porta potty, they sang the national anthem, etc).

Mile 1 -- 7:40 152 HR

Mile 2 -- 7:43 160 HR

Mile 3 -- 7:50 159 HR

Mile 4 -- 8:03 160 HR

Mile 5 -- 7:57 163 HR

Mile 6 -- 7:52 161 HR

Mile 7 -- 7:53 161 HR

Mile 8 -- 7:55 164 HR

Mile 9 -- 7:57 164 HR

Mile 10 - 7:53 166 HR

Mile 11 - 7:35 170 HR

Mile 12 - 7:34 167 HR

Mile 13 - 7:35 170 HR

Last 0.1 - 7:02 172 HR

Total 1 hour 42 minutes and 20 seconds. 7:48/mile pace and 162 HR.

Ended with a 1.9 easy miles at 9:49 pace and 152 HR.

Total ran 19.4 miles.

A few thoughts.....the race came very easy to me. My HM PR is 1:39:XX and I could have flirted with that if I wanted to. I didn't feel I was really pushing it very hard, in fact, I spent several miles chatting with a friend of mine who was running. I was a bit surprised my HR was as high as it was. This race gave me more confidence that I'll be able to improve my first marathon time in next month's marathon.

This course I ran on Sunday is very flat though, and my marathon is hillier. Obviously, weather will play a factor as well.

Also, I didn't take any GU's or anything. I did eat a banana while I was waiting for the HM to start. But I didn't feel the need to take any Gu's and I felt like I could have kept running after the 19.4. I had to stop as I had to get home and get my fantasy football team set!

Oh and one other thing.....Grue and I both ran HM's on Sunday and my time was better than his! (I will probably never be able to say that again so I wanted to make sure I took advantage of it this time!)

 

[tri-man 47]

BnB - well, if you did slip a bit, it'll come back. Hopefully that long run was just an off day. And don't sweat the youngster. I got passed by a 14 y.o. late in my last 5K. Kids.

Ned - great work! Let's get you totally psyched up here: Remember the Yasso half-miles ...the half-mile repeats (e.g., your 3:2x range) are an indicator of a potential marathon time. (The better indicator is the other direction - e.g., don't plan a 3:55 marathon if you can't hold 3:55s for a series of half-mile repeats.) Maybe you'd need to back off on the time to do 8-12 repeats, but still, let's call them 3:40's. You do your mileage and prepare for the distance, and run a smart race ...

 

[Sand]

He takes off, I speed up, but I'm insta dropped .

Just remind him that you brought him into this world and can take him out... Well, if you can catch him.

 

[sho nuff]

Nice race steel...and any chance you have to brag about being faster than grue is one you have to take.

 

[Ned]

A few thoughts.....the race came very easy to me. My HM PR is 1:39:XX and I could have flirted with that if I wanted to. I didn't feel I was really pushing it very hard, in fact, I spent several miles chatting with a friend of mine who was running. I was a bit surprised my HR was as high as it was. This race gave me more confidence that I'll be able to improve my first marathon time in next month's marathon. Also, I didn't take any GU's or anything. I did eat a banana while I was waiting for the HM to start. But I didn't feel the need to take any Gu's and I felt like I could have kept running after the 19.4. I had to stop as I had to get home and get my fantasy football team set!

Man that's flyin'! I'm fascinated by your HR numbers. On my lone HM, I averaged 175. It's pretty cool to see the different types of people. I'm doubly fascinated that you didn't need a single Gu for 19+. How much do you weigh?Congrats on the HM. I'm really looking forward to your marathon RR. When is the race?

 

[BassNBrew]

On Sunday, I ran most likely my last long run before my marathon. I decided to run a local half marathon in my area at a MP (around 8 minutes/mile) and add a few miles in front and back to make it long enough.A gorgeous morning greeted runners as I checked in and got my bib. I got out and started my run before the race. The weather was ideal. I wore gloves because it was a bit chilly. LOVE IT!Did an easy 4.4 miles at 9:12/mile pace and 145 HR.There was a stretch of perhaps 5-8 minutes that I didn't run prior to the race (hit a porta potty, they sang the national anthem, etc).Mile 1 -- 7:40 152 HRMile 2 -- 7:43 160 HRMile 3 -- 7:50 159 HRMile 4 -- 8:03 160 HRMile 5 -- 7:57 163 HRMile 6 -- 7:52 161 HRMile 7 -- 7:53 161 HRMile 8 -- 7:55 164 HRMile 9 -- 7:57 164 HRMile 10 - 7:53 166 HRMile 11 - 7:35 170 HRMile 12 - 7:34 167 HRMile 13 - 7:35 170 HRLast 0.1 - 7:02 172 HRTotal 1 hour 42 minutes and 20 seconds. 7:48/mile pace and 162 HR.Ended with a 1.9 easy miles at 9:49 pace and 152 HR. Total ran 19.4 miles. A few thoughts.....the race came very easy to me. My HM PR is 1:39:XX and I could have flirted with that if I wanted to. I didn't feel I was really pushing it very hard, in fact, I spent several miles chatting with a friend of mine who was running. I was a bit surprised my HR was as high as it was. This race gave me more confidence that I'll be able to improve my first marathon time in next month's marathon. This course I ran on Sunday is very flat though, and my marathon is hillier. Obviously, weather will play a factor as well. Also, I didn't take any GU's or anything. I did eat a banana while I was waiting for the HM to start. But I didn't feel the need to take any Gu's and I felt like I could have kept running after the 19.4. I had to stop as I had to get home and get my fantasy football team set! Oh and one other thing.....Grue and I both ran HM's on Sunday and my time was better than his! (I will probably never be able to say that again so I wanted to make sure I took advantage of it this time!)

Great job and congrats on beating Gru.

 

[Ned]

Ned - great work! Let's get you totally psyched up here: Remember the Yasso half-miles ...the half-mile repeats (e.g., your 3:2x range) are an indicator of a potential marathon time. (The better indicator is the other direction - e.g., don't plan a 3:55 marathon if you can't hold 3:55s for a series of half-mile repeats.) Maybe you'd need to back off on the time to do 8-12 repeats, but still, let's call them 3:40's. You do your mileage and prepare for the distance, and run a smart race ...

Thanks! I've read about the Yasso theories before (I even searched thru this thread on everyone's comments). I knew this day was coming (800M repeats) and was curious how I'd stack up. I probably had 2 more 3:25ish 800s in me this morning. I was feeling it on the 5th one, but push come to shove I could've gutted out 2 more. 10 is out of the question, obviously. I'm fairly confident I could do 10 3:40's right now. How much of that is due to my willingness to keep it pegged on the shorter stuff vs. what I can really do in a marathon? I may pass out in shock if I run a 3:4x marathon. That'd be an hour off my last one.

 

[pigskinliquors]

Steel: GREAT run/race. I'd put the quote about being faster than Gru in my signature.

Grue: Awesome that you got to be a pace dood. Enjoy every painful second of your taper.

Sho: You are turning into a lean mean, running machine.

Prosopsis: I hope you hated the show, as you let us all down by not HTFU'ing

Darrin: Awesome run. Speaking of being lean and mean...!

Tri: Way to kick some ###!

Ned: you should look into getting an endorsement from Polar or Garmin for HR use.

Polish: Awesome Half!!

The_Man: You da man for sure.

Wraith: Your comeback has been fast and furious.

The_Man - welcome back, you obviously trained well over the summer.

2Young: LMBO.

BnB: I'd bet your digression is related to the weather or over worked legs. You tend to HTFU better than most on here. It might be time for a mini-taper to get your legs back.

___________________________

My Update:

I have been away at a conference since last Saturday. Prior to leaving on Saturday I had a really nice 18 mile bike ride in some strong winds (25 mph gusts). It seemed like I was either going 25 mph or 14 most of the time. It was my slowest ride in a while, but under the conditions I was pretty happy to maintain 19.2 overall.

Sunday at the conference I plopped my butt down on a Life Fitness Cycle and did input a 45 minute interval workout. My output said I did 16.3 miles, which is probably a full mile more that actual. I followed that with an arms workout as there was a 25 year old on the treadmills right next to the free weights that I wanted to ogle.

Monday I input 40 minutes of hill work on the elliptical. Approximately 20 minutes in, a fantastic MILF got onto the elliptical right next to me. I changed my workout to 50 minutes to maximize our time together. I was really happy to share that time with her, but even happier that my legs had zero negative effects from the machine. I'm now planning on using the elliptical at least 2-3x per week to compliment my cycling. MILF motivation rocks!

Monday night I got a dinner invite from a girl I semi-hooked up with at a previous conference. Her company threw the dinner party for their top clients, and I greatly enjoyed the tag along as a non-client. It included an open bar with good scotch, followed by a social with another open bar. I also went to a pre-dinner social with an open bar as well. At some point around 2:00 am I played kissy-kissy gropey-gropey with the girl (who had even more problem standing than I did), and stumbled back to my room. I HTFU'd by setting my alarm for 8:00 to get a quick workout in. I got up damn slowly but made it to the gym for another 30 minute interval cycle. I could literally smell scotch dripping out of me, and purped a good dozen times.

I somehow made it to the 10:00 meeting that I was running and got home from the conference at 6:00 last night. I wasn't happy with my 30 minute spin that morning so I jumped on my road bike for a "real-ride". The winds were waaaaaaay down for here, and I did my favorite 16.2 mile loop at 20.5 mph. The result was that I slept like a baby on Ambien, after eating Thanksgiving turkey last night.

 

[sho nuff]

Conferences rule.

And nothing better than Milf/chick motivation to stay on a machine or hit the weights for a bit.

 

[IvanKaramazov]

kissy-kissy gropey-gropey

__________Easy 5 recovery miles today. Not much to report.

 

[tri-man 47]

kissy-kissy gropey-gropey

(This seems like deja vu) Liquors plays around with some sweet young thing ...then waits until he gets home to his bike to go for a "real ride." Just what we'd expect from a FBG in this thread. --Steel Curtain - that's a lot of nice, smooth miles! Way to go!!

 

[Ned]

kissy-kissy gropey-gropey

(This seems like deja vu) Liquors plays around with some sweet young thing ...then waits until he gets home to his bike to go for a "real ride." Just what we'd expect from a FBG in this thread.

 

[pigskinliquors]

kissy-kissy gropey-gropey

(This seems like deja vu) Liquors plays around with some sweet young thing ...then waits until he gets home to his bike to go for a "real ride." Just what we'd expect from a FBG in this thread.

This was a lesson learned in making sure that when you are trying to get somebody else drunk, that you don't overdo the same to yourself. Thank goodness my bike (Heidi) was ready for a ride

 

[sho nuff]

went out for 5.5-6 with no real plan in mind.

Just sort of ran to start.

Finished the first mile in 9:47 (about my goal HM pace)...so I decided to try going negative splits.

Went 6 miles as follows.

9:47

9:45

9:43

9:28

9:28

9:13

Forgot the HR strap before I headed out. Id like to see what it would have been though.

Felt pretty good the whole time...only thing that felt like I was pushing it was in the last bit of the last mile back up towards the house.

 

[gruecd]

Steel: GREAT run/race. I'd put the quote about being faster than Gru in my signature.

:finger:

 

[gruecd]

kissy-kissy gropey-gropey

Your failure to close the deal disgusts me.

 

[SteelCurtain]

A few thoughts.....the race came very easy to me. My HM PR is 1:39:XX and I could have flirted with that if I wanted to. I didn't feel I was really pushing it very hard, in fact, I spent several miles chatting with a friend of mine who was running. I was a bit surprised my HR was as high as it was. This race gave me more confidence that I'll be able to improve my first marathon time in next month's marathon. Also, I didn't take any GU's or anything. I did eat a banana while I was waiting for the HM to start. But I didn't feel the need to take any Gu's and I felt like I could have kept running after the 19.4. I had to stop as I had to get home and get my fantasy football team set!

Man that's flyin'! I'm fascinated by your HR numbers. On my lone HM, I averaged 175. It's pretty cool to see the different types of people. I'm doubly fascinated that you didn't need a single Gu for 19+. How much do you weigh?Congrats on the HM. I'm really looking forward to your marathon RR. When is the race?

Thanks.I'm 6'1 and about 175. Usually I need a Gu around mile 16 or so. I had them with me but never needed it so I didn't touch it. I've read that is it good to wait on the Gu's during training so your body learns to be more efficient processing the energy. I'm doing the Baltimore Marathon on October 15.

 

[BassNBrew]

Rode the bike for the first time in 10 weeks tonite and speciafically the TT bike for the first time since March.

2 mi warm up, 23 mile out and back at 21.1 mph, 1 mile cool down. Pretty happy with this for a first ride. Took a little while to get comfortable in aero again.

 

[pigskinliquors]

kissy-kissy gropey-gropey

Your failure to close the deal disgusts me.

As a FBG I too am ashamed. I promise to make up for it this weekend. Sho Nuff: GREAT run. Negative splits suggest you still have plenty in the tank. HR would likely confirm.BnB: Nice first ride back! I was really tempted to get on my tri-bike this morning, and can't wait to get back on it!!Steel: I'm also shocked you don't GU for runs that long I am still looking forward to my first ride that will require a GU. I haven't used any GU since my last race, last November. Thank goodness the same can't be said in relation to my response to Grue above. ________________My Update: I had another really nice ride this morning. I found a 2 mile add on to my last ride, that didn't have any chip seal on it! I tried to have every mile be at least 20 mph as the wind was down again. I successfully did it for 17 of the 18 miles. Overall, I averaged 20.7 and finally got my HR up a bit. It maxed at 180 (mile 15 was slightly uphill, into the wind, on chip seal, and I wasn't going to lose my 20 mph streak = 2:59!), and I also had a few miles that I averaged 170+. Can't wait to start really pushing it again.