Ran a 10k in June (4 Viewers)

[Ned]

T-minus 6 days!

Run like you stole it dude!!!

 

[pigskinliquors]

Tough runs Prosop and BnB. Bad runs happen.

Grue: Crush it!

I had a nice ride this morning. I got in my first hour+ ride (on a road bike) in nearly 11 months. I felt like I could feel some pain in my hip near the end, but currently it feels great. I averaged 20.4, and had all but 2 miles at or better than 20.0 as I am treating the more difficult miles (due to wind and/or hills and/or chip seal) as intervals. Overall, I'll take it!

 

[CDog]

Anyone in this thread doing the San Jose Rock & Roll HM on Sunday? Gonna be my first, and always enjoy meeting people

 

[Ned]

The crapfest is spreading throughout this thread. I had an aweful 7mi recovery run. I had to walk twice to get my HR back down. It's 78 and 87% humidity, but dang that sucked hard. Anything faster than a 10:00 pace had my HR spiking towards 160. Ended with averaging 149 @ 10:01. :X

 

[pigskinliquors]

The crapfest is spreading throughout this thread. I had an aweful 7mi recovery run. I had to walk twice to get my HR back down. It's 78 and 87% humidity, but dang that sucked hard. Anything faster than a 10:00 pace had my HR spiking towards 160. Ended with averaging 149 @ 10:01. :X

Sorry to hear Ned. I am a firm believer that humidity sucks a ton more than heat! Cooler weather can't get here quick enough.

 

[BassNBrew]

Week 2 in review - Run 24.89 (31 planned), 4h 8m total, bike 30 mi, 5k benchmark at 25:38

Week 3 plan

Mon: 6 mi zone 2

Tue: 8 mi zone 1

Wed: bike 1 hr

Thu: 3.1 tempo

Fri: off

Sat: 1 hr zone 1

Sun: 2 hr zone 1 or lower

 

[Sand]

Week 2 in review - Run 24.89 (31 planned), 4h 8m total, bike 30 mi, 5k benchmark at 25:38

What are we leading up to again? Need to put it in your sig.

 

[Darrinll40]

The crapfest is spreading throughout this thread. I had an aweful 7mi recovery run. I had to walk twice to get my HR back down. It's 78 and 87% humidity, but dang that sucked hard. Anything faster than a 10:00 pace had my HR spiking towards 160. Ended with averaging 149 @ 10:01. :X

Sorry to hear Ned. I am a firm believer that humidity sucks a ton more than heat! Cooler weather can't get here quick enough.

 

[BassNBrew]

Week 2 in review - Run 24.89 (31 planned), 4h 8m total, bike 30 mi, 5k benchmark at 25:38

What are we leading up to again? Need to put it in your sig.

Pain, hurt, agony, with some misery added for good measure.40 mile Mt. Mitchell Challenge. Just started week 3 of my 24 week plan.

 

[Ned]

The crapfest is spreading throughout this thread. I had an aweful 7mi recovery run. I had to walk twice to get my HR back down. It's 78 and 87% humidity, but dang that sucked hard. Anything faster than a 10:00 pace had my HR spiking towards 160. Ended with averaging 149 @ 10:01. :X

Sorry to hear Ned. I am a firm believer that humidity sucks a ton more than heat! Cooler weather can't get here quick enough.

It's all good. Having a mega crappy week at work which isn't helping. I have my eye set on this weekend when the AM forecasts are <50 for both Sat/Sun. If I'm going to get this 20+ monkey off my back, it'll be this Sunday.

 

[Darrinll40]

3 miles tonight with 86 degrees and 75% humidity.

Finished in 28:19.

1-9:57

2-9:26

3-8:56

I am so ready for cooler temps.

 

[FBG26]

Did one last 4 mile run tonight... now it's Twin Cities here I come! Current forecast for Sunday has a low of 50 and a high of 65. I could handle even a little cooler, but that's good running weather right there!

 

[prosopis]

T-minus 6 days!

I am rooting for you.

 

[prosopis]

The crapfest is spreading throughout this thread. I had an aweful 7mi recovery run. I had to walk twice to get my HR back down. It's 78 and 87% humidity, but dang that sucked hard. Anything faster than a 10:00 pace had my HR spiking towards 160. Ended with averaging 149 @ 10:01. :X

This is my wheelhouse.

 

[Sand]

The crapfest is spreading throughout this thread. I had an aweful 7mi recovery run. I had to walk twice to get my HR back down. It's 78 and 87% humidity, but dang that sucked hard. Anything faster than a 10:00 pace had my HR spiking towards 160. Ended with averaging 149 @ 10:01. :X

Let me put a stop to the crapfest. For some odd reason I decided to shorten up my run today and go fast and short. I was pressed for time and work was the real crapfest today. So of course I decided to take it out on myself and release some frustration. Anyway, the plan was to do two fast miles mixed in with two slow miles. Starting of slow I put out:7:32 (I'd make an excuse for the fast mile, but, well, #### it, you guys know me)

6:43

8:13 (an honest slow mile)

6:42

7:17/mile aggregate

Two good fast miles in there - I'll take it. It was 75/75 out there, so really muggy and I was soaked after I was done running.

 

[BassNBrew]

The crapfest is spreading throughout this thread. I had an aweful 7mi recovery run. I had to walk twice to get my HR back down. It's 78 and 87% humidity, but dang that sucked hard. Anything faster than a 10:00 pace had my HR spiking towards 160. Ended with averaging 149 @ 10:01. :X

Let me put a stop to the crapfest. For some odd reason I decided to shorten up my run today and go fast and short. I was pressed for time and work was the real crapfest today. So of course I decided to take it out on myself and release some frustration. Anyway, the plan was to do two fast miles mixed in with two slow miles. Starting of slow I put out:7:32 (I'd make an excuse for the fast mile, but, well, #### it, you guys know me)

6:43

8:13 (an honest slow mile)

6:42

7:17/mile aggregate

Two good fast miles in there - I'll take it. It was 75/75 out there, so really muggy and I was soaked after I was done running.

Great run Sand! Are you going to take a shot at a national qualifier next year?

 

[tri-man 47]

Anyone in this thread doing the San Jose Rock & Roll HM on Sunday? Gonna be my first, and always enjoy meeting people

No one has mentioned it, so you'll have to race and race-stalk all on your own. Let us know how it goes!!Sand - sweet run!FBG - go get 'em!!grue - is the madness still tolerable?

 

[Sand]

Are you going to take a shot at a national qualifier next year?

I don't think I'm anywhere close to the caliber necessary for that. And I have no clue what I'm doing next year. I'm toying with all kinds of new stuff.

grue - is the madness still tolerable?

Tri-man, your Chad mind-#### attempts are ####### awesome. Please carry on.

 

[gruecd]

grue - is the madness still tolerable?

Tri-man, your Chad mind-#### attempts are ####### awesome. Please carry on.

He's the one that's gotta deal with me all next weekend if I don't get my sub-3. Just sayin....

 

[BassNBrew]

grue - is the madness still tolerable?

Tri-man, your Chad mind-#### attempts are ####### awesome. Please carry on.

He's the one that's gotta deal with me all next weekend if I don't get my sub-3. Just sayin....

I hope for your sake and his that you run a 2:58. So what's your race plan.

 

[BassNBrew]

Are you going to take a shot at a national qualifier next year?

I don't think I'm anywhere close to the caliber necessary for that. And I have no clue what I'm doing next year. I'm toying with all kinds of new stuff.

Horse hockey. Those are the run numbers you need to be on par. I know your bike is better than par and the swimming is closer to elite level.15th 15/132 338 Kevin Patterson 43 M M4044 Clarence Center NY USA 339 24:18 1:38 1:11 179 1:03:38 23.4 0:46 95 37:07 6:00 2:07:00.07 Roll down slot was 2:10. Olympic distance.

 

[BassNBrew]

We may have trend (stopping the crapfest)

Ran 8 mi tonite jsut after dark. Planned as a zone 1 run, 127 - 137 hr.

1 - 9:35 at 128 hr

2 - 9:39 at 136

3 - 10:04 at 136

4 - 9:56 at 137

5 - 10:07 at 136

6 - 10:28 at 136

7 - 10:04 at 136

8 - 9:41 at 136

Legs felt great tonite coming off of runs of 11.5 and 9.3 miles. I had to slow myself down as I really wanted to run faster, but wanted to keep the hr in check.

Even though I started and finished at the same spot, my watch (which is usually within a few ft) showed a 40 ft elevation difference. Barometric pressure must have significantly changed during the run.

 

[Sand]

Are you going to take a shot at a national qualifier next year?

I don't think I'm anywhere close to the caliber necessary for that. And I have no clue what I'm doing next year. I'm toying with all kinds of new stuff.

Horse hockey. Those are the run numbers you need to be on par. I know your bike is better than par and the swimming is closer to elite level.15th 15/132 338 Kevin Patterson 43 M M4044 Clarence Center NY USA 339 24:18 1:38 1:11 179 1:03:38 23.4 0:46 95 37:07 6:00 2:07:00.07 Roll down slot was 2:10. Olympic distance.

Tough to do, there. I can do an honest 22-23 on the swim. Probably 1:02-03 on the bike. But no ####### way I can come close to a 37 minute 10k. I figure my standalone 10k capability is 43ish. I'd be ecstatic with a 2:20 oly and the best I've done is 2:30 just a few weeks ago (that said I did completely bomb the run).I'm run focused again this winter and maybe next year I'll put down a decent oly time. Though I'm probably more excited about improving on my 10th place in the 5k swim from last year and trying to break the hour in a 40k TT.

 

[Ned]

Sand - Nice run, speedy. That's probably a 6:15ish effort in cooler conditions?

FBG26 - GL this weekend! What are you running again?

BnB - Glad to see you bounce back. That's amazing how you had zero creep in HR.

_______

Just like a good bear market, the trend is tough to break. Today was 11 with 7LT. I knew this was going to be a bi### of a run, but the weather made it that much worse. Aside from sustaining an injury mid-run, I can't ever remember cutting a run short like I did today. I am surprisingly OK with that now that I've had time to chill out, but I know it's all weather related. 72 and 100% humidity. I'm convinced there's different kinds of 100% humidity. I think it was steel (??) who mentioned that dew point might be a better measure? This morning was down right disgusting.

I walked out the door at 5:30 this morning into a dense fog. It was more like a heavy mist. After 2 warmup miles, I suffered thru the 7LT miles. I called it quits after that, skipping the 2 cool down miles. I was soaked, exhausted, and just dejected. I'm mildly shocked at the last mile. I was running angry. I thought for sure my HR was thru the roof as it was all I could do to hang on.

3 - 162 @ 8:08

4 - 165 @ 8:07

5 - 171 @ 8:11

6 - 175 @ 8:23

7 - 174 @ 8:35

8 - 175 @ 8:45

9 - 176 @ 8:31

Bring on the cool weather, damn it.

 

[BassNBrew]

BnB - Glad to see you bounce back. That's amazing how you had zero creep in HR.

_______

Just like a good bear market, the trend is tough to break. Today was 11 with 7LT. I knew this was going to be a bi### of a run, but the weather made it that much worse. Aside from sustaining an injury mid-run, I can't ever remember cutting a run short like I did today. I am surprisingly OK with that now that I've had time to chill out, but I know it's all weather related. 72 and 100% humidity. I'm convinced there's different kinds of 100% humidity. I think it was steel (??) who mentioned that dew point might be a better measure? This morning was down right disgusting.

I walked out the door at 5:30 this morning into a dense fog. It was more like a heavy mist. After 2 warmup miles, I suffered thru the 7LT miles. I called it quits after that, skipping the 2 cool down miles. I was soaked, exhausted, and just dejected. I'm mildly shocked at the last mile. I was running angry. I thought for sure my HR was thru the roof as it was all I could do to hang on.

3 - 162 @ 8:08

4 - 165 @ 8:07

5 - 171 @ 8:11

6 - 175 @ 8:23

7 - 174 @ 8:35

8 - 175 @ 8:45

9 - 176 @ 8:31

Bring on the cool weather, damn it.

When I'm doing a strict heart rate run, if it creeps up I slow down enough to bring the running average down to the target.Is LT lacate threshold or long tempo? That hurts just to think about.

 

[tri-man 47]

grue - is the madness still tolerable?

Tri-man, your Chad mind-#### attempts are ####### awesome. Please carry on.

He's the one that's gotta deal with me all next weekend if I don't get my sub-3. Just sayin....

Fixed.

 

[gruecd]

He's the one that's gotta deal with me all next weekend if I don't get my sub-3. Just sayin....

Fixed.

Haha. That's probably true, too.

 

[Ned]

When I'm doing a strict heart rate run, if it creeps up I slow down enough to bring the running average down to the target.Is LT lacate threshold or long tempo? That hurts just to think about.

I try to do the same thing, but there are days when it can drift a lot. Like today.Lactate threshold. Pfitz LT range is 82-91% of max so for me that 159-176. I always try to keep it in the 165 range and let it drift on the last mile or two, but that was impossible today.

 

[gruecd]

I hope for your sake and his that you run a 2:58. So what's your race plan.

Right now, my plan is to get the soreness/tightness out of my right hamstring. Not convinced I could run for 3 hours at 6:52 pace right now.Assuming I get it settled down, my plan is to go through the half in 1:29:00-1:29:30. The last 3+ miles are downhill, so assuming I can get there on pace (and assuming the hammy holds up), I should be able to hammer it to the finish.

 

[Ned]

I hope for your sake and his that you run a 2:58. So what's your race plan.

Right now, my plan is to get the soreness/tightness out of my right hamstring. Not convinced I could run for 3 hours at 6:52 pace right now.Assuming I get it settled down, my plan is to go through the half in 1:29:00-1:29:30. The last 3+ miles are downhill, so assuming I can get there on pace (and assuming the hammy holds up), I should be able to hammer it to the finish.

I've become numb to the thought of your 3:00 goal, but wow the bolded really helps it sink in. That is blazing fast! Really pulling for you this weekend.

 

[BassNBrew]

When I'm doing a strict heart rate run, if it creeps up I slow down enough to bring the running average down to the target.Is LT lacate threshold or long tempo? That hurts just to think about.

I try to do the same thing, but there are days when it can drift a lot. Like today.Lactate threshold. Pfitz LT range is 82-91% of max so for me that 159-176. I always try to keep it in the 165 range and let it drift on the last mile or two, but that was impossible today.

Pfitz has a huge lacate range. My tested zone 4 range is 157 to 167 with threshold being exactly at 167. I couldn't operate at the upper end for much more than 30 minutes. The lower end is workable for a couple of hours during a race, but no way I could hang there for an entire marathon.

 

[2Young2BBald]

I hope for your sake and his that you run a 2:58. So what's your race plan.

Right now, my plan is to get the soreness/tightness out of my right hamstring. Not convinced I could run for 3 hours at 6:52 pace right now.Assuming I get it settled down, my plan is to go through the half in 1:29:00-1:29:30. The last 3+ miles are downhill, so assuming I can get there on pace (and assuming the hammy holds up), I should be able to hammer it to the finish.

I've become numb to the thought of your 3:00 goal, but wow the bolded really helps it sink in. That is blazing fast! Really pulling for you this weekend.

It really is ###### up how nonchalant he makes it look in the sentence above.

Grue, got a bib number yet and a way to track splits? I know its a smaller event, but thought I'd check. Best of luck this weekend to you.

 

[Ned]

When I'm doing a strict heart rate run, if it creeps up I slow down enough to bring the running average down to the target.Is LT lacate threshold or long tempo? That hurts just to think about.

I try to do the same thing, but there are days when it can drift a lot. Like today.Lactate threshold. Pfitz LT range is 82-91% of max so for me that 159-176. I always try to keep it in the 165 range and let it drift on the last mile or two, but that was impossible today.

Pfitz has a huge lacate range. My tested zone 4 range is 157 to 167 with threshold being exactly at 167. I couldn't operate at the upper end for much more than 30 minutes. The lower end is workable for a couple of hours during a race, but no way I could hang there for an entire marathon.

167 is the sweet spot for me. I could hold that for a HM and plan to put that to the test when I run a HM on 10/15. I think my HM from last year ended up at 175 average.

 

[BassNBrew]

I hope for your sake and his that you run a 2:58. So what's your race plan.

Right now, my plan is to get the soreness/tightness out of my right hamstring. Not convinced I could run for 3 hours at 6:52 pace right now.Assuming I get it settled down, my plan is to go through the half in 1:29:00-1:29:30. The last 3+ miles are downhill, so assuming I can get there on pace (and assuming the hammy holds up), I should be able to hammer it to the finish.

I've become numb to the thought of your 3:00 goal, but wow the bolded really helps it sink in. That is blazing fast! Really pulling for you this weekend.

Speaking of fast...the top guys at Boston are running 26.2 faster than I can likely run 400m.

 

[gruecd]

Grue, got a bib number yet and a way to track splits? I know its a smaller event, but thought I'd check. Best of luck this weekend to you.

Yep. You can sign up for email updates here. I'm bib #1052. Thanks!

 

[FBG26]

FBG26 - GL this weekend! What are you running again?

Twin Cities Marathon. Hoping to hit a 4:30. Slow and steady....

 

[pigskinliquors]

Darrin: Great run! An 8:36 last mile is spectacular!

FBG: Best of luck at the Twin Cities. Make us proud.

Sand: Great speed. I think you are a lot closer to trying to qualify than you think and agree with BnB that it's horse-hockey (whatever that means).

BnB: Nice run. What's your HR max? Those numbers look like you are coasting?

Ned: I know that run is disappointing to you, but take a step back and imagine that you completed that run just one year ago!

Grue: < 3:00 is in your future. I'm hoping it's happening this week! Thanks for the bib # = can't wait to track you.

______________________________

My update:

I have a SDO today. I pushed myself on my ride yesterday and was afeared of pain today. Nope. Nothing more than normal. I'm starting to think about finding a race to sign up for

 

[Sand]

Darrin: Great run! An 8:36 last mile is spectacular!

Darrin is our official ringer for the Chase.

Sand: Great speed. I think you are a lot closer to trying to qualify than you think and agree with BnB that it's horse-hockey (whatever that means).

I need a much, much bigger base to carry that kind of speed through an oly. I'll probably age into qualifying at some point when all the rest of the folks my age are dead.

I'm starting to think about finding a race to sign up for

Road race, TT, or crit?

 

[tri-man 47]

Sand: Great speed. I think you are a lot closer to trying to qualify than you think and agree with BnB that it's horse-hockey (whatever that means).

I'll probably age into qualifying at some point when all the rest of the folks my age are dead.

It happens sooner than you think, my friend. Sooner than you think.

 

[BassNBrew]

For you GU product users https://guenergy.com/

promo code USATNEWS3587

45% off all products, $300 max order.

 

[BassNBrew]

http://www.usatriathlon.org/resources/multisport-zone/multisport-lab/essentials-of-running-mechanics

5 minute running video

 

[Ned]

For you GU product users https://guenergy.com/

promo code USATNEWS3587

45% off all products, $300 max order.

KICK ###!!! Thanks, GB. Drop the s from https from your link, btw.

 

[sho nuff]

Grue, got a bib number yet and a way to track splits? I know its a smaller event, but thought I'd check. Best of luck this weekend to you.

Yep. You can sign up for email updates here. I'm bib #1052. Thanks!

In.GL!!!

 

[sho nuff]

For you GU product users https://guenergy.com/

promo code USATNEWS3587

45% off all products, $300 max order.

Settled on GU over others...Hammer were ok, but GU is easier to get (##### is alot closer when I need some in a pinch).

New shoes on the way tomorrow...pretty pumped to get them in the rotation...may test them Monday in a speed workout, then my longish run the week before the half before I decide if I will wear them race day.

Mizuno Elixir...wanted to go a little lighter than what I currently have.

 

[pigskinliquors]

Road race, TT, or crit?

Yes Looking at all three. I've never done a crit before, but would like the chance to incur a major injury! I'm thinking a 100k around mid November as a target start time and distance. BnB: Thanks for the Gu link!! Question to the group (which I'm sure will be treated as an innuendo for good fun) regarding Gu: Does it ever go bad? I have not needed Gu in over a year, and will hopefully be needing it soon!!! My stash is still sitting in my drawer, but it is all likely 14 months old.

 

[2Young2BBald]

Road race, TT, or crit?

Yes Looking at all three. I've never done a crit before, but would like the chance to incur a major injury! I'm thinking a 100k around mid November as a target start time and distance. BnB: Thanks for the Gu link!! Question to the group (which I'm sure will be treated as an innuendo for good fun) regarding Gu: Does it ever go bad? I have not needed Gu in over a year, and will hopefully be needing it soon!!! My stash is still sitting in my drawer, but it is all likely 14 months old.

I found a couple of HEED gels in the cabinet with the old labeling, making them well over two years old and used them during training this season. No ill effects and they seemed fine. A quick Google search shows message board relative consensus that the packets have "the shelf life of a Twinkie" its the bottles that may not last as long.

 

[Ned]

Road race, TT, or crit?

Yes Looking at all three. I've never done a crit before, but would like the chance to incur a major injury! I'm thinking a 100k around mid November as a target start time and distance. BnB: Thanks for the Gu link!! Question to the group (which I'm sure will be treated as an innuendo for good fun) regarding Gu: Does it ever go bad? I have not needed Gu in over a year, and will hopefully be needing it soon!!! My stash is still sitting in my drawer, but it is all likely 14 months old.

Funny, when I saw BnB's coupon, I went down to check the expiration date on the chomps and gels. Both are a bit more than a year.

 

[IvanKaramazov]

Speaking of fast...the top guys at Boston are running 26.2 faster than I can likely run 400m.

Pffft. I can run 400m in 2 hours easily. :eyeroll:Not much to report here. Our weather has warmed up too, but it's still nice in the northern plains relative to much of the rest of the country. Great for churning out the miles. Thanks for the posting the link, gru. Good luck!

 

[pigskinliquors]

Funny, when I saw BnB's coupon, I went down to check the expiration date on the chomps and gels. Both are a bit more than a year.

Shelf life of a twinkie sounds better than a bit more of than a year. Hopefully I can get to where I'm getting rid of the stuff so I can get me some more! 45% is too good to pass up! The chomps in particular look like a great deal!

 

[pigskinliquors]

Pffft. I can run 400m in 2 hours easily. :eyeroll:

I think I can right now as well!