Ran a 10k in June (2 Viewers)

[Sand]

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.

Awesome ride. BnB is getting back into it, too. My sorry butt hasn't been on my bike is almost 3 weeks.Not much going on on my end. Getting ready for the Chase. On track to run 35-40 miles this week. Last night's run was a fast 3 and a slow 2. Fast 3 was at 7:50 with 250ft of climbing - HR=160. On a flat course that is 7:15 miles. Not even counting the 78F 85% weather (I'm absolutely soaked after these runs).A 5+5 Chase simulator on tap for tomorrow. A 12 mile LR scheduled Sunday. Today is a scheduled day off, which means 2k in the pool.

 

[Ned]

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.

I've read a lot of conflicting stuff on that subject and think it comes down to a personal level. There's no way I could put in a quality 16 without taking anything. Oct 15 - Wow you're ready to taper soon! I'll be running a tune-up HM on the same day. ______Just a 5mi recovery run today and it sucked. My energy levels were nonexistent. I just wanted to quit at the halfway point. The humidity is just disgusting right now too. :X 142 @ 9:53

 

[Darrinll40]

3 miles this evening in a very light rain. I almost didn't go out as I could hear the thunder well before I was ready to go. I ended up getting done about 5 minutes before it let loose.

easy first mile

BCG pace for second

easy third.

finished in 29:30, nice and easy.

Temp was only 77 with 95% humidity.

 

[Sand]

Temp was only 77 with 95% humidity.

You're going to feel like
when all of a sudden you're running in 50 degree weather.----

Mini update: Finally found the pool again on my SDO. 1500yds with a 1:10 100 and 2:39 200 in the old drag suit. Speed = good. Endurance = suxor. I'm beat.

 

[BassNBrew]

Bass creed: I won't lose to anyone in their third trimester; if I cannot beat the pregnant girl, I shall beat her granny ; if I cannot beat her granny, I shall be not be dead last; if I cannot place above last, I shall still do my best not to end up the butt of a joke on an internet video.

- BassNBrew, slow runner and fat

 

[pigskinliquors]

Bass creed: I won't lose to anyone in their third trimester; if I cannot beat the pregnant girl, I shall beat her granny ; if I cannot beat her granny, I shall be not be dead last; if I cannot place above last, I shall still do my best not to end up the butt of a joke on an internet video.- BassNBrew, slow runner and fat

sig worthy! While I believe you can kick the majority of Granny and Prego's out there, there is often a good chance for you to end up on the innerwebs with your balls out mentality. Sand: your swim times are sick! You deserve to be beat after those times. ___________________My update:The flippin' weather is finally cooler, and it's on my SRD Going to be mid 90's tomorrow and back up to the 100's on Sunday. I'm helping to set-up our tailgate spot at noon here today, followed by a traditional first beer at the tailgate, and an early happy hour to follow. Tomorrow's ride should be interesting as I need to have it done by 9:00 (my daughter's soccer game) so I can spend the rest of the day preparing for and watching A&M BTHO OSU!

 

[IvanKaramazov]

Bass creed: I won't lose to anyone in their third trimester; if I cannot beat the pregnant girl, I shall beat her granny ; if I cannot beat her granny, I shall be not be dead last; if I cannot place above last, I shall still do my best not to end up the butt of a joke on an internet video.- BassNBrew, slow runner and fat

 

[sho nuff]

Great morning for a run.

50* at 6am

55* when I finished.

14 miles...

1....10:36...HR 140

2....10:32...HR 152

3....10:39...HR 153

4....10:35...HR 154

5....10:39...HR 159 (biggest hill in the run in this mile.)

6....10:28...HR 155

7....10:33...HR 156

8....10:26...HR 152

9....10:23...HR 155

10....9:42...HR 157

11....9:46...HR 162

12....9:43...HR 163

13....9:37...HR 166

14...10:20...HR 160

Ran a big loop around to the house at 9 miles. Decided leaving the house for the final 5 that I would try my goal pace for the next 4 miles.

Worked out pretty well, never felt like I was struggling at all (til the last hill up to the house in the last quarter mile of the whole run).

HR never got above 171 and only hit that a little bit during mile 13.

 

[BassNBrew]

Great morning for a run.50* at 6am55* when I finished.14 miles...1....10:36...HR 1402....10:32...HR 1523....10:39...HR 1534....10:35...HR 1545....10:39...HR 159 (biggest hill in the run in this mile.)6....10:28...HR 1557....10:33...HR 1568....10:26...HR 1529....10:23...HR 15510....9:42...HR 15711....9:46...HR 16212....9:43...HR 16313....9:37...HR 16614...10:20...HR 160Ran a big loop around to the house at 9 miles. Decided leaving the house for the final 5 that I would try my goal pace for the next 4 miles.Worked out pretty well, never felt like I was struggling at all (til the last hill up to the house in the last quarter mile of the whole run).HR never got above 171 and only hit that a little bit during mile 13.

Well done.I had a two hour run on the schedule. Set the alarm for 6am and it was pouring our and went back to sleep. Woke back up and check the radar to see more thunderstorms coming in. Now I'm kind of in a pickle with soccer games and work. I may have to do a double on Monday unless I can work in a hour later and switch days around.

 

[scoobygang]

Race report:

I am Steel Curtain's #####.

As he did earlier, I decided to run a the double in an event that offers a 5K and a 10K 40 minutes later. I had convinced myself that a sub 21 minute 5 K followed by a sub 47 10K was possible.

Last night, despite the fact that I had shared this plan with him, my trainer inexplicably had me do "light" leg sets. He's not very sharp. As I jogged to the metro this morning with dead legs, knew my plan was in trouble. So I start the 5k with a 6:40 mile. It's ok. We then get an extended downhill section. Great! I ride that out to a 6:05 mile two. Another quarter mile and we turn around for the short bit to the finish line in Rosslyn. With about .4 miles to go my breathing gets more than labored. I think I'm going to blow chunks. I actually stop fo 10 seconds to get my breath and then come less than strong, but just under my 21 minute goal.

That's when I realized why there had been a metro card attached to my race bib. Because the finish line of this race is not a short jaunt from the start of the 10K. It's 2 miles back up the hill. Two metro stops away. And I left the metro card with my checked bag. So I jog/walk the two miles back straight up the hill I had enjoyed so much on the 5K. I arrive with three minutes to spare, but with any remaining hopes of running 7:30 miles in the 10K dashed. My legs already feel like licorice. I go out running 8:20s or so and treat the 10K as a training run. I finish in in a crummy 51 minutes and then curse myself again as I make the 2 mile walk back to my checked bag and Metro fare.

 

[scoobygang]

One other stinging disappointment. I had dressed extra gay just to give my Facebook friends something fun to comment on. High compression socks. Short running shorts. Tight sleeveless Nike Air Combat shirt and my trademark Bill Walton era headband. And there was no race photography.

 

[Ned]

sho - Great job on the 14. You are going to kill your HM.

scoob - You are a stud. A 21/51 double is nothing to sneeze at. Especially given the extra curricular activities!

_____________

Had a solid 8mi GA run today. Surprisingly. The weather friggin' sucks and I was run down from hunting, but it was a strong run. 150 @ 9:09

 

[Darrinll40]

Lately my morning runs have just been awful and very hard, this morning was no different. Even last Sunday with only 3 planned, I couldn't even do 2 miles without walking.

On the other, hand my evening runs, after working all day, and after dinner, have been great. Easy 3 miles each time, usually with temps in the high 80's low 90's and humidity around 60%.

So, this morning I went out to try for 5 miles, after 3.5 I was just gassed, dead legs, breathing hard, just miserable. The temp was 74 with 97% humidity, about the same as last week. I did get a nice 1.5 mile walk in though, so there is an upside.

After getting groceries and helping out some friends moving a fridge, I laid down a cubic yard of compost/topsoil mix into my garden. That was fun, one shovelful at a time from my truck. The price I pay for cheap, good, tomatoes.

This afternoon, after resting and watching some football, I decided to try something new. I went out to try for my first double ever. Not a gruecd double mind you, but a double nonetheless. I planned to do 3 miles and would have been happy if I could finish 2.

I went out easy, 10:11 first mile. I worked out a few inks and my legs started to feel pretty good. It was 91 with 68% humidity.

1-10:11

2-9:25

3-9:27

I even thought I was slowing down a lot the last mile because it was supposed to be an easy run. I felt great throughout the run, and have come to two conclusions about me and the weather.

1. I don't mind the heat

2. I hate humidity.

This morning was only 74, but it felt hot when I stepped outside the door.

ETA: According to my Fitday program (calorie counter), I have ingested 1608 calories today, including two Clif bars, and burned 1512, counting every major activity I did today. That's a 94 calorie day. Up yours weight!

 

[Darrinll40]

Race report:I am Steel Curtain's #####.As he did earlier, I decided to run a the double in an event that offers a 5K and a 10K 40 minutes later. I had convinced myself that a sub 21 minute 5 K followed by a sub 47 10K was possible.Last night, despite the fact that I had shared this plan with him, my trainer inexplicably had me do "light" leg sets. He's not very sharp. As I jogged to the metro this morning with dead legs, knew my plan was in trouble. So I start the 5k with a 6:40 mile. It's ok. We then get an extended downhill section. Great! I ride that out to a 6:05 mile two. Another quarter mile and we turn around for the short bit to the finish line in Rosslyn. With about .4 miles to go my breathing gets more than labored. I think I'm going to blow chunks. I actually stop fo 10 seconds to get my breath and then come less than strong, but just under my 21 minute goal.That's when I realized why there had been a metro card attached to my race bib. Because the finish line of this race is not a short jaunt from the start of the 10K. It's 2 miles back up the hill. Two metro stops away. And I left the metro card with my checked bag. So I jog/walk the two miles back straight up the hill I had enjoyed so much on the 5K. I arrive with three minutes to spare, but with any remaining hopes of running 7:30 miles in the 10K dashed. My legs already feel like licorice. I go out running 8:20s or so and treat the 10K as a training run. I finish in in a crummy 51 minutes and then curse myself again as I make the 2 mile walk back to my checked bag and Metro fare.

I know you're disappointed, but I think you did fantastic. The event you tried to do the 5k/10k flip sounds like the wrong one to do that in. Ideally I would think you want the finish of the 5k to be near the start of the 10k, but you probably know that already. Great job beating 21 with a complete stop thrown in.

 

[Sand]

Scoob - nice run, man. That ain't easy.

Shonuff - sweet MLR.

----

On my end I finally found my bike again. Was hoping for a pretty sedate ride and when I showed I think every stupidly fast guy in town showed. We drilled it. 19mph average over 34 miles with 2750ft of climbing (227w normalized). By the time we got back the group had winnowed down to five. As I sat there chatting with them it struck me that every one of them was in their early 20s - I could have fathered all those punks. Finished with an easy 2 mile run.

I then went over to the shoe place as my feet have been feeling beat up. After trying on new shoes I realize how badly I have killed my current shoes. New shoes in the house for a 10 miler tomorrow. And probably another pair when the Brooks Pure Project stuff hits the store Oct. 1st - Bourbon race shoes, you know?

Anyway, I will have hit 35 miles for the week tomorrow and should get to 125 miles for the month. Hopefully good enough to not die up in Kentucky.

 

[SteelCurtain]

I need some help from the Marathon Gurus.

My marathon is October 15.

I will run 8 miles on October 8 and 12 miles on October 1.

I should be doing my final long run this weekend. Work and family has derailed that. I was able to sneak out for a 5 mile run and and 6 mile run this week.

I did 19.5 last week (with 13.1 at MP) and the weekend before I did 3.5 in the AM and had some heartburn and shut it down. Waited about 7 hours and did 14.5 miles in the evening.

So where do I go from here. Do I try to patch together a long run on Monday or Tuesday? Do I hit 8-10 tomorrow night (potentially if I can convince my wife)? Or do I just continue and have a 4 week taper.

Help!

 

[BassNBrew]

I need some help from the Marathon Gurus.My marathon is October 15.I will run 8 miles on October 8 and 12 miles on October 1.I should be doing my final long run this weekend. Work and family has derailed that. I was able to sneak out for a 5 mile run and and 6 mile run this week.I did 19.5 last week (with 13.1 at MP) and the weekend before I did 3.5 in the AM and had some heartburn and shut it down. Waited about 7 hours and did 14.5 miles in the evening.So where do I go from here. Do I try to patch together a long run on Monday or Tuesday? Do I hit 8-10 tomorrow night (potentially if I can convince my wife)? Or do I just continue and have a 4 week taper.Help!

Hey there Steel. I wouldn't hesitate to do a 12-16 mile long run next weekend. 2 weeks out from my marathon I did a 6.5 hour bike ride on Saturday followed by a 14 mi run Sunday which was 7 mi and 2200 ft up a mountain and 7 mi back down. I was sore for 3 days but fully recovered after a 1.5 week taper. I had mini-tapered for the bike ride which would be equal to a light week for you this week. I think a 4 week taper is too much and you will lose more fitness than you gain freshness.

 

[BassNBrew]

Lately my morning runs have just been awful and very hard, this morning was no different. Even last Sunday with only 3 planned, I couldn't even do 2 miles without walking.

On the other, hand my evening runs, after working all day, and after dinner, have been great. Easy 3 miles each time, usually with temps in the high 80's low 90's and humidity around 60%.

So, this morning I went out to try for 5 miles, after 3.5 I was just gassed, dead legs, breathing hard, just miserable. The temp was 74 with 97% humidity, about the same as last week. I did get a nice 1.5 mile walk in though, so there is an upside.

After getting groceries and helping out some friends moving a fridge, I laid down a cubic yard of compost/topsoil mix into my garden. That was fun, one shovelful at a time from my truck. The price I pay for cheap, good, tomatoes.

This afternoon, after resting and watching some football, I decided to try something new. I went out to try for my first double ever. Not a gruecd double mind you, but a double nonetheless. I planned to do 3 miles and would have been happy if I could finish 2.

I went out easy, 10:11 first mile. I worked out a few inks and my legs started to feel pretty good. It was 91 with 68% humidity.

1-10:11

2-9:25

3-9:27

I even thought I was slowing down a lot the last mile because it was supposed to be an easy run. I felt great throughout the run, and have come to two conclusions about me and the weather.

1. I don't mind the heat

2. I hate humidity.

This morning was only 74, but it felt hot when I stepped outside the door.

ETA: According to my Fitday program (calorie counter), I have ingested 1608 calories today, including two Clif bars, and burned 1512, counting every major activity I did today. That's a 94 calorie day. Up yours weight!

I really wish you would get the hr monitor working so you would see that these awful runs aren't that bad. In addition to the humidity, you just may not be a morning person. Stick with it, even the bad miles are good miles.Proably too late to help, but you guys should probably be incorporating some doubles/triples across the course of a day for the Chase. I spoke with someone who did the Blue Ridge Relay and is a great runner and their comment was the nite running after doing to other legs was painful.

 

[BassNBrew]

Race report:I am Steel Curtain's #####.As he did earlier, I decided to run a the double in an event that offers a 5K and a 10K 40 minutes later. I had convinced myself that a sub 21 minute 5 K followed by a sub 47 10K was possible.Last night, despite the fact that I had shared this plan with him, my trainer inexplicably had me do "light" leg sets. He's not very sharp. As I jogged to the metro this morning with dead legs, knew my plan was in trouble. So I start the 5k with a 6:40 mile. It's ok. We then get an extended downhill section. Great! I ride that out to a 6:05 mile two. Another quarter mile and we turn around for the short bit to the finish line in Rosslyn. With about .4 miles to go my breathing gets more than labored. I think I'm going to blow chunks. I actually stop fo 10 seconds to get my breath and then come less than strong, but just under my 21 minute goal.That's when I realized why there had been a metro card attached to my race bib. Because the finish line of this race is not a short jaunt from the start of the 10K. It's 2 miles back up the hill. Two metro stops away. And I left the metro card with my checked bag. So I jog/walk the two miles back straight up the hill I had enjoyed so much on the 5K. I arrive with three minutes to spare, but with any remaining hopes of running 7:30 miles in the 10K dashed. My legs already feel like licorice. I go out running 8:20s or so and treat the 10K as a training run. I finish in in a crummy 51 minutes and then curse myself again as I make the 2 mile walk back to my checked bag and Metro fare.

or I know you're not happy about this result but you just broke 21 minutes on dead legs and worked in a rest break along the way. I think you knocked it out of the park. I can imagine you looking at your bid and think wtf is this metro card for.I wagering on 1:45 for your half marathon and wouldn't be surprised if you go sub 1:40.

 

[BassNBrew]

Got up early for a 2 hour run. Roughly 70 degress and foggy at the start. I had a case of Darrin's dead legs. On and off rain for the last hour with a gusher the last 10 minutes. Ran 11.57 miles in the 2 hours for a 10:23 pace and 130 average hr. Felt like a bad run, but the numbers show some improvement. These are my heart numbers with pace by mile for my run on Tuesday compared to today for the 1st 7 miles.

mile 1: 135 / 10:27 -10 ft v. 123 / 10:33 -7 ft

mile 2: 134 / 10:17 +7 ft v. 125 / 10:17 +20 ft

mile 3: 136 / 10:26 +49 ft v. 129 / 10:30 +46 ft

mile 4: 126 / 10:14 -62 ft v. 125 / 10:15 -46 ft

mile 5: 138 / 11:05 +59 ft v. 126 / 10:17 +16 ft

mile 6: 134 / 10:23 -39 ft v. 124 / 11:04 -36 ft (stopped for fuel belt)

mile 7: 131 / 10:51 +3 ft v. 130 / 10:43 +40 ft

Roughly 7 to 10 heart beats less for the same pace.

Looking forward to doing these long runs below a 10:00 min/mi pace with a hr around 135.

 

[Darrinll40]

Lately my morning runs have just been awful and very hard, this morning was no different. Even last Sunday with only 3 planned, I couldn't even do 2 miles without walking.

On the other, hand my evening runs, after working all day, and after dinner, have been great. Easy 3 miles each time, usually with temps in the high 80's low 90's and humidity around 60%.

So, this morning I went out to try for 5 miles, after 3.5 I was just gassed, dead legs, breathing hard, just miserable. The temp was 74 with 97% humidity, about the same as last week. I did get a nice 1.5 mile walk in though, so there is an upside.

After getting groceries and helping out some friends moving a fridge, I laid down a cubic yard of compost/topsoil mix into my garden. That was fun, one shovelful at a time from my truck. The price I pay for cheap, good, tomatoes.

This afternoon, after resting and watching some football, I decided to try something new. I went out to try for my first double ever. Not a gruecd double mind you, but a double nonetheless. I planned to do 3 miles and would have been happy if I could finish 2.

I went out easy, 10:11 first mile. I worked out a few inks and my legs started to feel pretty good. It was 91 with 68% humidity.

1-10:11

2-9:25

3-9:27

I even thought I was slowing down a lot the last mile because it was supposed to be an easy run. I felt great throughout the run, and have come to two conclusions about me and the weather.

1. I don't mind the heat

2. I hate humidity.

This morning was only 74, but it felt hot when I stepped outside the door.

ETA: According to my Fitday program (calorie counter), I have ingested 1608 calories today, including two Clif bars, and burned 1512, counting every major activity I did today. That's a 94 calorie day. Up yours weight!

I really wish you would get the hr monitor working so you would see that these awful runs aren't that bad. In addition to the humidity, you just may not be a morning person. Stick with it, even the bad miles are good miles.Proably too late to help, but you guys should probably be incorporating some doubles/triples across the course of a day for the Chase. I spoke with someone who did the Blue Ridge Relay and is a great runner and their comment was the nite running after doing to other legs was painful.

I will try the HR monitor again when my weight is down a bit more. I even tried running with the damn thing on backward as the website said some people wore it with the sensors on the back.

 

[BassNBrew]

Lately my morning runs have just been awful and very hard, this morning was no different. Even last Sunday with only 3 planned, I couldn't even do 2 miles without walking.

On the other, hand my evening runs, after working all day, and after dinner, have been great. Easy 3 miles each time, usually with temps in the high 80's low 90's and humidity around 60%.

So, this morning I went out to try for 5 miles, after 3.5 I was just gassed, dead legs, breathing hard, just miserable. The temp was 74 with 97% humidity, about the same as last week. I did get a nice 1.5 mile walk in though, so there is an upside.

After getting groceries and helping out some friends moving a fridge, I laid down a cubic yard of compost/topsoil mix into my garden. That was fun, one shovelful at a time from my truck. The price I pay for cheap, good, tomatoes.

This afternoon, after resting and watching some football, I decided to try something new. I went out to try for my first double ever. Not a gruecd double mind you, but a double nonetheless. I planned to do 3 miles and would have been happy if I could finish 2.

I went out easy, 10:11 first mile. I worked out a few inks and my legs started to feel pretty good. It was 91 with 68% humidity.

1-10:11

2-9:25

3-9:27

I even thought I was slowing down a lot the last mile because it was supposed to be an easy run. I felt great throughout the run, and have come to two conclusions about me and the weather.

1. I don't mind the heat

2. I hate humidity.

This morning was only 74, but it felt hot when I stepped outside the door.

ETA: According to my Fitday program (calorie counter), I have ingested 1608 calories today, including two Clif bars, and burned 1512, counting every major activity I did today. That's a 94 calorie day. Up yours weight!

I really wish you would get the hr monitor working so you would see that these awful runs aren't that bad. In addition to the humidity, you just may not be a morning person. Stick with it, even the bad miles are good miles.Proably too late to help, but you guys should probably be incorporating some doubles/triples across the course of a day for the Chase. I spoke with someone who did the Blue Ridge Relay and is a great runner and their comment was the nite running after doing to other legs was painful.

I will try the HR monitor again when my weight is down a bit more. I even tried running with the damn thing on backward as the website said some people wore it with the sensors on the back.

Have you tried the comprt strap?

 

[Darrinll40]

Lately my morning runs have just been awful and very hard, this morning was no different. Even last Sunday with only 3 planned, I couldn't even do 2 miles without walking.

On the other, hand my evening runs, after working all day, and after dinner, have been great. Easy 3 miles each time, usually with temps in the high 80's low 90's and humidity around 60%.

So, this morning I went out to try for 5 miles, after 3.5 I was just gassed, dead legs, breathing hard, just miserable. The temp was 74 with 97% humidity, about the same as last week. I did get a nice 1.5 mile walk in though, so there is an upside.

After getting groceries and helping out some friends moving a fridge, I laid down a cubic yard of compost/topsoil mix into my garden. That was fun, one shovelful at a time from my truck. The price I pay for cheap, good, tomatoes.

This afternoon, after resting and watching some football, I decided to try something new. I went out to try for my first double ever. Not a gruecd double mind you, but a double nonetheless. I planned to do 3 miles and would have been happy if I could finish 2.

I went out easy, 10:11 first mile. I worked out a few inks and my legs started to feel pretty good. It was 91 with 68% humidity.

1-10:11

2-9:25

3-9:27

I even thought I was slowing down a lot the last mile because it was supposed to be an easy run. I felt great throughout the run, and have come to two conclusions about me and the weather.

1. I don't mind the heat

2. I hate humidity.

This morning was only 74, but it felt hot when I stepped outside the door.

ETA: According to my Fitday program (calorie counter), I have ingested 1608 calories today, including two Clif bars, and burned 1512, counting every major activity I did today. That's a 94 calorie day. Up yours weight!

I really wish you would get the hr monitor working so you would see that these awful runs aren't that bad. In addition to the humidity, you just may not be a morning person. Stick with it, even the bad miles are good miles.Proably too late to help, but you guys should probably be incorporating some doubles/triples across the course of a day for the Chase. I spoke with someone who did the Blue Ridge Relay and is a great runner and their comment was the nite running after doing to other legs was painful.

I will try the HR monitor again when my weight is down a bit more. I even tried running with the damn thing on backward as the website said some people wore it with the sensors on the back.

Have you tried the comprt strap?

This one, Garmin Premium Heart Rate Monitor (Soft Strap)?

I bought and tried that in March.

 

[IvanKaramazov]

scoob -- Nice race(s). I can't run a 21 minute 5K, and I'm basically okay with anything below 50 minutes for a 10K, so those are good back-to-back results.

steel curtain -- If it was me, I would try really hard to work in a final long run on Monday or Tuesday even though it cuts into your taper. The benefits of that last long run outweigh a couple of days of tapering IMO. Or if you don't want to do that, you could do what BnB suggested and do 15-18 or something this weekend.

________________________

SDO today, so nothing much to report here. I toyed with the idea of doing a local 15 mile race yesterday, but it's a very small event (maybe 60 or so runners), I'm not recovered enough from my half to really race it, and I don't feel like having my name out there with a training-run-like time by it, so I just went out and did 5 easy miles instead. With nothing significant on my calendar for the next several months, my goal is just to maintain 35-40 mpw and see how that goes. I've been doing this since mid-June or so and I feel like it's already paid off in terms of general endurance. I haven't made any specific plans for spring yet, but if all goes well this should lay a decent foundation for a spring marathon.

 

[Ned]

steel curtain -- If it was me, I would try really hard to work in a final long run on Monday or Tuesday even though it cuts into your taper. The benefits of that last long run outweigh a couple of days of tapering IMO. Or if you don't want to do that, you could do what BnB suggested and do 15-18 or something this weekend

I'm no expert, but I agree that 1 more in the early portion of your taper won't hurt. The first week of the Pfitz taper still has you running 16 as the last long run.___________

Today was last day of recovery week with a 14 MLR today. It was hot/muggy so I wasn't expecting much. It was a pretty bleh run. Not easy, but not hard either. The foam made a comeback today. :X 155 @ 9:26

It's pretty encouraging to be running those times at that HR in these conditions. I can't wait for next weekend. The forecast is showing lows in the high 40s. Just in time for 20 miler #2.

 

[gruecd]

steel curtain -- If it was me, I would try really hard to work in a final long run on Monday or Tuesday even though it cuts into your taper.

Agreed.

 

[gruecd]

Just ducking in to say "hi." Been busy with work and stuff, and I'm not doing anything exciting running-wise since I'm in the taper.

Forecast for next Sunday's race looking decent. Overnight low of 46° on Saturday and a high of 62° on Sunday. Right now they're showing a high of 54° on Saturday, so I'm keeping my fingers crossed that maybe the cooler weather will stick around an extra day!

Time to go watch the Vikings blow another lead. Talk to you guys later!

P.S. T-minus 12 days to Bourbon Chase!

 

[gruecd]

Oh, and if anyone is wondering why Cam Newton is sucking balls today, it's because I started him over Roethlisberger and Kolb. My bad.

 

[The Duff Man]

Haven't read anything for a week, hoping everyone is doing well and injury free.

I did a HM training run today, my first. It was four loops around my house, 3.3 miles each. I am ahead of where I expected to be.

Q1 - finished just under 30 min. Took off my sweater and long pants, back on the road at the 31 min mark.

Q2 - finished just over 30 min. Water and rest. Back on the road at the 32 min mark.

Q3 - finished just under 31 min. Back out at 32 min.

Q4 - finished at 31:30

Total 2:06:30

My target time for the race was 2:15:00 so I have to get a new target. Sub 2 hours would be great, but that is a lot to improve in 4 weeks.

 

[IvanKaramazov]

Time to go watch the Vikings blow another lead.

I did a HM training run today, my first. It was four loops around my house, 3.3 miles each.

That's a pretty awesome house, even by FBG standards.

 

[Darrinll40]

Time to go watch the Vikings blow another lead.

I did a HM training run today, my first. It was four loops around my house, 3.3 miles each.

That's a pretty awesome house, even by FBG standards.

I think I would have to do about 350ish laps around my house to equal that mileage.

 

[tri-man 47]

Lot of good stuff here, guys! Steel Curtain - tough call on your planning. I would suggest that if you can't get in the long run(20'ish miler), then I wouldn't force a kinda-long run just to make it up. Do what you can to build some leg strength here ...break down the muscles in a different way than via the long run. The other option, as mentioned, is to push something hard next weekend. That's riskier, but then again, it worked for me last spring.

--

Race Report - Dances With Dirt, Hell, Michigan

2Young, myself, and three others (good buddies of 2Young ...and of mine, now, too!) did the 63 mile trail run. The course is generally very challenging and technical. In many cases, the trails are difficult to follow (if they even exist at all). To come across a section of trail that's a few feet wide was a luxury. As with the previous year, we had river crossings, an awkward run through the shallows of a lake, and a crawl through some mud/quicksand. But our team (No X-Country for Dirty Old Men) successfully got through the course. My portion was rather long, but relatively tame (and dry). I had 14.5 miles spread over three legs. The first two were tough because as it worked out, I only had about 20 minutes between a 5.6 miler and a 5 miler with a couple miles of nasty hills and tough trails. I also had the last leg, a 4.2 miler with some good hills early on. The best gauge was probably HR - the averages for the legs were 164, 166, and 168. The other guys got the wet/muddy stuff (2Young got the lake). These kinds of trails are tough for me - I can't train for such conditions, and I don't get much chance to leg out my striding. But all in all - a fun weekend of camping and running!

As true dirty old men, we did pick out our three "Best in Show." We'll try to find them when the picks come out - a blonde hotty, a kilted hotty, and a cowgirl hotty.

 

[Sand]

I did a HM training run today, my first. It was four loops around my house, 3.3 miles each.

That's a pretty awesome house, even by FBG standards.

Tri-Man and 2Y - Great race!

----

10 miler today in a pedestrian 8:35/mile. HR averaged 160, but it crept up during the last part of the run. I definitely struggled during the last half. It was 80/60 out there, so hopefully these will get somewhat easier as the temps dip. Lost 7lbs during the run.

 

[Ned]

Lot of good stuff here, guys! Steel Curtain - tough call on your planning. I would suggest that if you can't get in the long run(20'ish miler), then I wouldn't force a kinda-long run just to make it up. Do what you can to build some leg strength here ...break down the muscles in a different way than via the long run. The other option, as mentioned, is to push something hard next weekend. That's riskier, but then again, it worked for me last spring.

--

Race Report - Dances With Dirt, Hell, Michigan

2Young, myself, and three others (good buddies of 2Young ...and of mine, now, too!) did the 63 mile trail run. The course is generally very challenging and technical. In many cases, the trails are difficult to follow (if they even exist at all). To come across a section of trail that's a few feet wide was a luxury. As with the previous year, we had river crossings, an awkward run through the shallows of a lake, and a crawl through some mud/quicksand. But our team (No X-Country for Dirty Old Men) successfully got through the course. My portion was rather long, but relatively tame (and dry). I had 14.5 miles spread over three legs. The first two were tough because as it worked out, I only had about 20 minutes between a 5.6 miler and a 5 miler with a couple miles of nasty hills and tough trails. I also had the last leg, a 4.2 miler with some good hills early on. The best gauge was probably HR - the averages for the legs were 164, 166, and 168. The other guys got the wet/muddy stuff (2Young got the lake). These kinds of trails are tough for me - I can't train for such conditions, and I don't get much chance to leg out my striding. But all in all - a fun weekend of camping and running!

As true dirty old men, we did pick out our three "Best in Show." We'll try to find them when the picks come out - a blonde hotty, a kilted hotty, and a cowgirl hotty.

That sounds like a perfect weekend in my book! Would love to see pics of the race.

 

[sho nuff]

Nice runs scoob and tri-man.

 

[pigskinliquors]

Happy Monday Everyone!

Sho-Nuff: Sweet 14! Awesome to see you be able to run pace that late in a training run!

Scooby: Great Double, especially with the crap between runs. I'm assuming that if you dressed "extra gay" for this run, you normally only dress "gay." NTTAWWT. The fact that you only "almost" puked suggests you had a bit more in you for the 5k! I'm with BnB, and will predict a 1:40:32 for your race. You are killing it.

Darrin: I'm also a heat over humidity guy. I'll take 100 @ 55% in the evening over 85 @ 95% in the morning any day. Hang in there as cooler days are just around the corner.

Sand: Nice brick and God Bless new shoes! In that weather, I'd just be happy to be getting miles in. Speed will follow cooler weather.

Steel: I'll agree with the others that a longer taper is less important than getting one more long run in. I'd get the extra long one in, then really cut back the rest of the time prior to the race.

BnB: Nice 11.5. I'm a little disappointed you let a silly thunderstorm postpone it, but whatever.

IvanK: Get your butt signed up for a race!

Ned: Your off days are rocking right now!

Duff: If you can go 2:06 around your massive house for a training run, sub 2:00 should be in the bag

Tri & 2Y: Nice race :jealous: More importantly, we thank you for taking the extra time out of your day to race stalk for the good of the cause.

____________________________

My Update:

I behaved much better at Happy Hour last week than anticipated, so I decided to get a ride in between Happy Hour and "real" drinking time, even though it was a SDO. My thinking was that a run with a tiny buzz was a better idea than waking up early with a hangover to get a workout in. I did my first 20 mile ride (my normal short ride), and it felt good (could have been the buzz). I tried to throttle back a bit, but still got it in at 20.2 MPH, which included two stops at stop lights that I was going over 23 MPH prior to having to stop for the light (speed killers).

As I finished, my neighbor and good buddy was just finishing a 12 mile run. I pulled into his driveway (at about 7 pm)to see how his run went, and even before I was off my bike, he poured me a 24 oz beer from the kegerator in his garage. Three later and we were both damn buzzed and went over to another buddies house to his outdoor saloon (and another kegerator). The great news is that I was in bed at 10:30, but it was preceded by a couple Dr. Pepper shots and zero dinner. Getting to my daughter's 9:30 soccer game was a bit of a chore, though I made it. After the soccer game we went straight to our tailgate spot where we ate and drank continuously from 11 to 11. It was a joyous celebration right up to the middle of the third quarter (OSU vs. A&M), of the game.

I HTFU'd yesterday morning, and got up at 6:30 as a buddy (Vodka Dave) picked me up at 7:00 for a Mt. bike ride. We were on the trails by 7:30 and sweat out more than our share of hops and barley for 2+ hours. It was my first time on the trails in over 7 months, and it felt great! More importantly, no negative side effects on my groin this morning!

 

[Sand]

My Update:

I behaved much better at Happy Hour last week than anticipated, so I decided to get a ride in between Happy Hour and "real" drinking time, even though it was a SDO. My thinking was that a run with a tiny buzz was a better idea than waking up early with a hangover to get a workout in. I did my first 20 mile ride (my normal short ride), and it felt good (could have been the buzz). I tried to throttle back a bit, but still got it in at 20.2 MPH, which included two stops at stop lights that I was going over 23 MPH prior to having to stop for the light (speed killers).

As I finished, my neighbor and good buddy was just finishing a 12 mile run. I pulled into his driveway (at about 7 pm)to see how his run went, and even before I was off my bike, he poured me a 24 oz beer from the kegerator in his garage. Three later and we were both damn buzzed and went over to another buddies house to his outdoor saloon (and another kegerator). The great news is that I was in bed at 10:30, but it was preceded by a couple Dr. Pepper shots and zero dinner. Getting to my daughter's 9:30 soccer game was a bit of a chore, though I made it. After the soccer game we went straight to our tailgate spot where we ate and drank continuously from 11 to 11. It was a joyous celebration right up to the middle of the third quarter (OSU vs. A&M), of the game.

I HTFU'd yesterday morning, and got up at 6:30 as a buddy (Vodka Dave) picked me up at 7:00 for a Mt. bike ride. We were on the trails by 7:30 and sweat out more than our share of hops and barley for 2+ hours. It was my first time on the trails in over 7 months, and it felt great! More importantly, no negative side effects on my groin this morning!

Obviously too many dudes and not enough yoga instructors in this story...

 

[scoobygang]

I should clear up that I'm not signed up for a half marathon right now. I did the double instead of signing up for a half this Sunday. I could sign up late and finish that one, but considering the pain I was in yesterday, I doubt I could recover enough to race for a goal. There's another half in Anapolis on 11/19, which I'd feel more comfortable with, but it's pretty much the last non-holiday week before I go to trial, and while I'd still not expect anyone to insist on seeing me before noon on a Saturday, I'm a bit reluctant to commit.

 

[pigskinliquors]

Obviously too many dudes and not enough yoga instructors in this story world...

Fixed.

 

[pigskinliquors]

I should clear up that I'm not signed up for a half marathon right now. I did the double instead of signing up for a half this Sunday. I could sign up late and finish that one, but considering the pain I was in yesterday, I doubt I could recover enough to race for a goal. There's another half in Anapolis on 11/19, which I'd feel more comfortable with, but it's pretty much the last non-holiday week before I go to trial, and while I'd still not expect anyone to insist on seeing me before noon on a Saturday, I'm a bit reluctant to commit.

Is there any correlation between this and dressing "extra gay"?

 

[IvanKaramazov]

but it's pretty much the last non-holiday week before I go to trial,

If you need character witnesses to support your insantiy plea, feel free to shoot me a PM.

 

[IvanKaramazov]

Great 10 miles today, with the last 3 done at HMP. I did a different route this time, taking the main road north out of town as an out-and-back. Since I live 7 miles north of town just off this road, this route overlapped with one of my regular routes when I run from home, but was still different to provide a little variety. It's also hillier than anything available in town, which was nice too.

 

[Ned]

Great 10 miles today, with the last 3 done at HMP. I did a different route this time, taking the main road north out of town as an out-and-back. Since I live 7 miles north of town just off this road, this route overlapped with one of my regular routes when I run from home, but was still different to provide a little variety. It's also hillier than anything available in town, which was nice too.

I love out and backs, especially on my long runs. I've become Ivan-esque where I can do the same thing over and over without getting bored. There's just something about traveling from my house down into and thru UD campus, and then turning around and coming back home. Running into the women's x-country team doesn't hurt, either.

 

[Workhorse]

Nice runs all. Sounds like good things are happening as the weather cools off.

I knocked out a 17 miler at 8:20 pace yesterday with some shaky moments due to my cranky hip. Hopefully my massage later this week can work out some of the problems.

 

[BassNBrew]

Had 6 miles on the schedule tonite but was flexible sinced I missed Saturday's run. Absolutely "Sanded" the first mile. Felt OK until mile 5.5 when I propissed out. Didn't bring water or fuel and just cracked at mile 6. Ended up having to run/walk the 3.5 miles back home. Didn't seem hot/humid when I left home, but I was soaked. Ended up at 9.5 @ a 10:30 pace. I had been in the 9:30 range before I hit the wall.

 

[prosopis]

Lot of good stuff here, guys! Steel Curtain - tough call on your planning. I would suggest that if you can't get in the long run(20'ish miler), then I wouldn't force a kinda-long run just to make it up. Do what you can to build some leg strength here ...break down the muscles in a different way than via the long run. The other option, as mentioned, is to push something hard next weekend. That's riskier, but then again, it worked for me last spring.

--

Race Report - Dances With Dirt, Hell, Michigan

2Young, myself, and three others (good buddies of 2Young ...and of mine, now, too!) did the 63 mile trail run. The course is generally very challenging and technical. In many cases, the trails are difficult to follow (if they even exist at all). To come across a section of trail that's a few feet wide was a luxury. As with the previous year, we had river crossings, an awkward run through the shallows of a lake, and a crawl through some mud/quicksand. But our team (No X-Country for Dirty Old Men) successfully got through the course. My portion was rather long, but relatively tame (and dry). I had 14.5 miles spread over three legs. The first two were tough because as it worked out, I only had about 20 minutes between a 5.6 miler and a 5 miler with a couple miles of nasty hills and tough trails. I also had the last leg, a 4.2 miler with some good hills early on. The best gauge was probably HR - the averages for the legs were 164, 166, and 168. The other guys got the wet/muddy stuff (2Young got the lake). These kinds of trails are tough for me - I can't train for such conditions, and I don't get much chance to leg out my striding. But all in all - a fun weekend of camping and running!

As true dirty old men, we did pick out our three "Best in Show." We'll try to find them when the picks come out - a blonde hotty, a kilted hotty, and a cowgirl hotty.

That sounds like a lot of fun.

 

[prosopis]

I had a crap run today. I was scheduled for 7. I made it to just under 3 and it was pouring buckets. I called my kid to get me and just as I hung up I saw a stuck car. They had to try to pull a U turn and the right front tire went over a small rock wall they did not see. I called my kid and told him to bring some stuff. We got the car unstuck and I came home. Hopefully tomorrow is better. The temp when I went out was in the 80s

I was very happy to be running in some cooler temps.

 

[gruecd]

T-minus 6 days!

 

[BassNBrew]

T-minus 6 days!

Run like you stole it dude!!!

 

[sho nuff]

T-minus 6 days!

I love that you still get pumped up about it too after so many of them.Im absolutely and Im just under 3 weeks out.Runs going well lately has me just ready to do this.Last night was a simple 6 miles at 10 min/mile held the HR at about 145-155 the whole time...well, until that last mile.About 4 miles in was not feeling like I had 2 more in me for a bit...time to HTFU...got done with the 5th mile and said f'it...I want to be done quicker. So I picked it up just to see what I could do opening it up.8 minutes and 13 seconds later I was coming up to my house finishing the 6th mile.HR up to 177 for that one.Felt good, though the wife wondered why I came in as out of breath as I did when normally I get back and am just fine.And to add...I love 60* nights with a slight wind and a clear sky.As much as it sucked...that heat of the last few months makes these last couple of weeks so freaking easy.