Ran a 10k in June (7 Viewers)

[Sand]

So I took a look at my one and only HM from last November to get an idea of where my HR was at so I had a gauge for Saturday. Before looking, I assumed I was right around the LT range of 159-176. It's kinda cool to look back at this when I didn't know a thing about HR data. It looks like I kept it within the LT range for the first half, or about 53 minutes. The last 58 or so minutes were at or above the top range. I'm trying to figure out how to translate this into Saturday's pacing. 164, 168, 170, 172, 173, 176, 178, 178, 176, 179, 181, 182, 189 (last 0.1 sprint)I'm thinking of following a similar plan and not hitting the top end of the LT range until I have < hour to go. There's also a good hill climb from 8.5 - 10 that I need to factor in. I also just saw the forecast for Saturday. 45mph wind gusts. :X I'm thinking if all goes right and the wind stays at bay, I can break 1:45.

The way you have trained, a 1:45 is more than doable! Just past LT, some surprising things happen. For your last one, you held on to a very consistent HR for 5+ miles. You are in MUCH better shape this go around which suggests you'll be able to hold on even longer. I would think holding out for the last :30 would be holding out too long. Now, if you just want to treat this as a training run, then I would recommend doing just two miles at desired MP. I'd choose miles 9 and 12 or something similar. The rest of the run should be well over pace (1:00 +) IF you are treating this as a training run.

FWIW, I'd straight-out race this. Plenty of time until your marathon, and it'll be good to have something to help fine-tune your goal.

I'm full bore racing this. The plan has been to use this as my baseline test for the marathon on 11/20. No holding back.

In that case your HR should hover around 177-180 the whole way with a good punch at the end.

 

[Ned]

So I took a look at my one and only HM from last November to get an idea of where my HR was at so I had a gauge for Saturday. Before looking, I assumed I was right around the LT range of 159-176. It's kinda cool to look back at this when I didn't know a thing about HR data. It looks like I kept it within the LT range for the first half, or about 53 minutes. The last 58 or so minutes were at or above the top range. I'm trying to figure out how to translate this into Saturday's pacing. 164, 168, 170, 172, 173, 176, 178, 178, 176, 179, 181, 182, 189 (last 0.1 sprint)I'm thinking of following a similar plan and not hitting the top end of the LT range until I have < hour to go. There's also a good hill climb from 8.5 - 10 that I need to factor in. I also just saw the forecast for Saturday. 45mph wind gusts. :X I'm thinking if all goes right and the wind stays at bay, I can break 1:45.

The way you have trained, a 1:45 is more than doable! Just past LT, some surprising things happen. For your last one, you held on to a very consistent HR for 5+ miles. You are in MUCH better shape this go around which suggests you'll be able to hold on even longer. I would think holding out for the last :30 would be holding out too long. Now, if you just want to treat this as a training run, then I would recommend doing just two miles at desired MP. I'd choose miles 9 and 12 or something similar. The rest of the run should be well over pace (1:00 +) IF you are treating this as a training run.

FWIW, I'd straight-out race this. Plenty of time until your marathon, and it'll be good to have something to help fine-tune your goal.

I'm full bore racing this. The plan has been to use this as my baseline test for the marathon on 11/20. No holding back.

In that case your HR should hover around 177-180 the whole way with a good punch at the end.

I've been pondering and came to the conclusion that 175 was going to be the baseline and let the HR fluctuate around that #. Looking back at my LT training runs, that's a 7:40ish pace. I will piss my pants if I can go <1:42.

 

[sho nuff]

I will piss my pants if I can go <1:42.

If you are going that fast, you can probably stop for a piss break and still go <1:45 and save your shorts.

 

[jb1020]

Anyone here participated in a Warrior Dash? Its loosely related to this thread I guess.

One's coming to my area in April, thought I might sign up.

ETA, a quick search showed me that yes, many people have. So I should rephrase, looks awesome. I'm signing up.

I had a blast at the MI event. Quick pieces of advice: don't run it for time, run it for fun. Pick a wave around 11:00am and plan to hang around and drink 'til about 9pm. Register in the same wave with buddies, family, anyone you know. Its much more fun with a group. We already have over 30 people signed up for the same wave next year.

Agreed.Had a blast doing it...crappy we picked a later wave because it was hot by then....especially in one of the obastacles (basically a low to the ground blacked out tent that was a furnace).

But very fun.

Wear very old clothes you intend on tossing (especially the shoes...they will have a place to donate them).

Wear something goofy...pose good for the mud jump and get the watchers into it.

Just have fun.

The best were the people not being too serious about it. I started out semi serious...but quickly fell back with the group I was with (til the last little bit because I had to show them I could whip them when I wanted to).

Yeah, I got a small group thats going. My fried said the same thing, its for fun, not a race. They posed for every camera along the way. Looking forward to it, and the viking helmet

 

[sho nuff]

Anyone here participated in a Warrior Dash? Its loosely related to this thread I guess.

One's coming to my area in April, thought I might sign up.

ETA, a quick search showed me that yes, many people have. So I should rephrase, looks awesome. I'm signing up.

I had a blast at the MI event. Quick pieces of advice: don't run it for time, run it for fun. Pick a wave around 11:00am and plan to hang around and drink 'til about 9pm. Register in the same wave with buddies, family, anyone you know. Its much more fun with a group. We already have over 30 people signed up for the same wave next year.

Agreed.Had a blast doing it...crappy we picked a later wave because it was hot by then....especially in one of the obastacles (basically a low to the ground blacked out tent that was a furnace).

But very fun.

Wear very old clothes you intend on tossing (especially the shoes...they will have a place to donate them).

Wear something goofy...pose good for the mud jump and get the watchers into it.

Just have fun.

The best were the people not being too serious about it. I started out semi serious...but quickly fell back with the group I was with (til the last little bit because I had to show them I could whip them when I wanted to).

Yeah, I got a small group thats going. My fried said the same thing, its for fun, not a race. They posed for every camera along the way. Looking forward to it, and the viking helmet

[packerfan]The Helmet was the worst part about it.[/packerfan]

 

[wraith5]

I'm full bore racing this. The plan has been to use this as my baseline test for the marathon on 11/20. No holding back.

That's exactly what I wanted to hear. Giddy up!

 

[wraith5]

2 months.

2 months of no running.

According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks.

Most days the pain isn't all THAT bad, anyway...

 

[The_Man]

This exchange makes me smile.

Pretty amazing what you can accomplish in a year if you set your mind to it.

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:



I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon.

Ned was stressing about how he'd feel after 7 miles, and now he bangs out 12-milers on his lunch break. My question is - who's the next unwitting victim who wanders into this thread one day looking for tips on getting through a 5K and before he knows it is cranking through a marathon? I know Scoobygang has disavowed it, but so did I, so did Ned, so have others.

 

[The_Man]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

at the attitude toward pain, not the diagnosis. I've heard of doctors who say it's easier to get a patient to kick a heroin habit than it is to get a runner to stop running.Hope you feel better soon, GB, whichever way you decide to go with this.

 

[gruecd]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

I'd get a second opinion. Seriously.

 

[gruecd]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

I'd get a second opinion. Seriously.

And I will talk to some of my runner friends in the Chicago area to get you a name.

 

[2Young2BBald]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

####!!!!! Find a pool and get the swim down big time for the next two months. Plenty on time to start a HIM training plan and be ready for late fall.

 

[gruecd]

And I will talk to some of my runner friends in the Chicago area to get you a name.

OK, just talked to a buddy of mine who's got a guy in Niles that he likes. The doc has done a couple of marathons, and now he does sprint triathlons and stuff, so he should definitely be sympathetic to your addiction, errr situation.Contact info should be on its way to me shortly, and as soon as I have it, it will be on its way to you!

 

[gruecd]

My question is - who's the next unwitting victim who wanders into this thread one day looking for tips on getting through a 5K and before he knows it is cranking through a marathon? I know Scoobygang has disavowed it, but so did I, so did Ned, so have others.

I can't believe you guys do marathons. I don't even like driving that far.By the way, how long is SteelCurtain's marathon on Sunday, anyway?

 

[2Young2BBald]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

####!!!!! Find a pool and get the swim down big time for the next two months. Plenty on time to start a HIM training plan and be ready for late fall.

Suggestion #2. Last year, the Doc asked that I take (2) weeks off of everything so he could further evaluate the injury to my hand from the bike crash. During the two weeks, I volunteered at a tri (didn't hurt that I got to body mark). Go volunteer at a race, maybe even take the boys to hand out water. I had a blast and want to find more time to do it again.

 

[wraith5]

2 months.

2 months of no running.

According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks.

Most days the pain isn't all THAT bad, anyway...

####!!!!! Find a pool and get the swim down big time for the next two months. Plenty on time to start a HIM training plan and be ready for late fall.

Suggestion #2. Last year, the Doc asked that I take (2) weeks off of everything so he could further evaluate the injury to my hand from the bike crash. During the two weeks, I volunteered at a tri (didn't hurt that I got to body mark). Go volunteer at a race, maybe even take the boys to hand out water. I had a blast and want to find more time to do it again.

I need to do this - regardless of the achilles thing. Great suggestion. My boy Grue sent me a doctor referral I'm gonna check out. If I have to take 2 months off, I will think about it for Jan/Feb while I'm doing a cycle of P90X (which I plan to start Dec 1). I'll have the bike on the trainer by then and can bang out hours on there. But if I can avoid taking a break entirely, that's Plan A.

Thanx gents!!

 

[pigskinliquors]

Sorry for the news Wraith. I agree to get a 2nd opinion.

The_Man to Ned: Love it!!!

 

[Ned]

This exchange makes me smile.

Pretty amazing what you can accomplish in a year if you set your mind to it.

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:



I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon.

Ned was stressing about how he'd feel after 7 miles, and now he bangs out 12-milers on his lunch break. My question is - who's the next unwitting victim who wanders into this thread one day looking for tips on getting through a 5K and before he knows it is cranking through a marathon? I know Scoobygang has disavowed it, but so did I, so did Ned, so have others.

Well, shucks! What a find. It is all pretty surreal still. I still think about when 5 scared me. My nomination for next victim is shonuff. He wants it, he just doesn't knownit yet.

 

[Ned]

2 months.

2 months of no running.

According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks.

Most days the pain isn't all THAT bad, anyway...

####!!!!! Find a pool and get the swim down big time for the next two months. Plenty on time to start a HIM training plan and be ready for late fall.

Suggestion #2. Last year, the Doc asked that I take (2) weeks off of everything so he could further evaluate the injury to my hand from the bike crash. During the two weeks, I volunteered at a tri (didn't hurt that I got to body mark). Go volunteer at a race, maybe even take the boys to hand out water. I had a blast and want to find more time to do it again.

I need to do this - regardless of the achilles thing. Great suggestion. My boy Grue sent me a doctor referral I'm gonna check out. If I have to take 2 months off, I will think about it for Jan/Feb while I'm doing a cycle of P90X (which I plan to start Dec 1). I'll have the bike on the trainer by then and can bang out hours on there. But if I can avoid taking a break entirely, that's Plan A.

Thanx gents!!

If P90x is doc approved, I say that's a fantastic plan A. P90x is the reason I'm here today.

 

[Sand]

I've been pondering and came to the conclusion that 175 was going to be the baseline and let the HR fluctuate around that #. Looking back at my LT training runs, that's a 7:40ish pace. I will piss my pants if I can go <1:42.

Frankly for races I don't even look at HR. All by RPE. Weather notwithstanding you're gonna go faster than 1:42. Races are always faster. I can cruise at paces in races that have me wheezing and heaving in solo practice runs. I'll predict 1:39:15.

 

[prosopis]

Sorry to hear the news wraith. I would get a second opinion as well.

I am all set to track the marathon this weekend.

Ned- Can we track you or do we just need to wait for final results?

* On my end I have been trying to kick this illness. It is back in the high 90s today. I plan a long run for Saturday am and maybe a short stretch the legs out for tomorrow.

This Pfitz plan is to much for me. I am still loosely following it but with 4 kids, wife, and work I have found it to be to much. Family has to be first. I am looking forward to my marathon in December.

Good luck to everyone this weekend.

 

[gruecd]

Frankly for races I don't even look at HR. All by RPE. Weather notwithstanding you're gonna go faster than 1:42. Races are always faster. I can cruise at paces in races that have me wheezing and heaving in solo practice runs. I'll predict 1:39:15.

1:38:59

 

[Dexter]

Anyone here participated in a Warrior Dash? Its loosely related to this thread I guess.

One's coming to my area in April, thought I might sign up.

ETA, a quick search showed me that yes, many people have. So I should rephrase, looks awesome. I'm signing up.

I had a blast at the MI event. Quick pieces of advice: don't run it for time, run it for fun. Pick a wave around 11:00am and plan to hang around and drink 'til about 9pm. Register in the same wave with buddies, family, anyone you know. Its much more fun with a group. We already have over 30 people signed up for the same wave next year.

Agreed.Had a blast doing it...crappy we picked a later wave because it was hot by then....especially in one of the obastacles (basically a low to the ground blacked out tent that was a furnace).

But very fun.

Wear very old clothes you intend on tossing (especially the shoes...they will have a place to donate them).

Wear something goofy...pose good for the mud jump and get the watchers into it.

Just have fun.

The best were the people not being too serious about it. I started out semi serious...but quickly fell back with the group I was with (til the last little bit because I had to show them I could whip them when I wanted to).

I signed up for the one next here in in Michigan. I'm pretty sure Turkish and I are in the same wave as 2y2b

 

[tri-man 47]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

So you've just come off a neat racing experience, and your training has been hindered by the achilles. Maybe you should start the layoff now. If you gear back up for 6-8 weeks, then you have to lay off anyway. You've got a lot of cross-training options. Get healthy, my friend.

 

[2Young2BBald]

Anyone here participated in a Warrior Dash? Its loosely related to this thread I guess.

One's coming to my area in April, thought I might sign up.

ETA, a quick search showed me that yes, many people have. So I should rephrase, looks awesome. I'm signing up.

I had a blast at the MI event. Quick pieces of advice: don't run it for time, run it for fun. Pick a wave around 11:00am and plan to hang around and drink 'til about 9pm. Register in the same wave with buddies, family, anyone you know. Its much more fun with a group. We already have over 30 people signed up for the same wave next year.

Agreed.Had a blast doing it...crappy we picked a later wave because it was hot by then....especially in one of the obastacles (basically a low to the ground blacked out tent that was a furnace).

But very fun.

Wear very old clothes you intend on tossing (especially the shoes...they will have a place to donate them).

Wear something goofy...pose good for the mud jump and get the watchers into it.

Just have fun.

The best were the people not being too serious about it. I started out semi serious...but quickly fell back with the group I was with (til the last little bit because I had to show them I could whip them when I wanted to).

I signed up for the one next here in in Michigan. I'm pretty sure Turkish and I are in the same wave as 2y2b

I sure hope so, I was counting you two in the 30!

 

[gruecd]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

So you've just come off a neat racing experience, and your training has been hindered by the achilles. Maybe you should start the layoff now. If you gear back up for 6-8 weeks, then you have to lay off anyway. You've got a lot of cross-training options. Get healthy, my friend.

With the right guidance, I honestly think he can train through it. And that's not just the type-A, hyper-competitive part of me talking.

 

[Ned]

Frankly for races I don't even look at HR. All by RPE. Weather notwithstanding you're gonna go faster than 1:42. Races are always faster. I can cruise at paces in races that have me wheezing and heaving in solo practice runs. I'll predict 1:39:15.

1:38:59

Gee, no pressure. Love the vote of confidence though.

Sorry to hear the news wraith. I would get a second opinion as well. I am all set to track the marathon this weekend. Ned- Can we track you or do we just need to wait for final results?* On my end I have been trying to kick this illness. It is back in the high 90s today. I plan a long run for Saturday am and maybe a short stretch the legs out for tomorrow.This Pfitz plan is to much for me. I am still loosely following it but with 4 kids, wife, and work I have found it to be to much. Family has to be first. I am looking forward to my marathon in December. Good luck to everyone this weekend.

Sorry to hear you're still sick. Pfitz is an ### kicker no doubt. I've questioned my sanity a number of times. In all honesty, you're making the right choice. I don't think its a good plan for your first marathon. Just keep plugging away at the volume and not focus so much on the LT and VO2 max stuff.Tomorrow's HM is a tiny race that just fit perfect into my schedule, so no text/email updates.

 

[sho nuff]

This exchange makes me smile.

Pretty amazing what you can accomplish in a year if you set your mind to it.

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:



I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon.

Ned was stressing about how he'd feel after 7 miles, and now he bangs out 12-milers on his lunch break. My question is - who's the next unwitting victim who wanders into this thread one day looking for tips on getting through a 5K and before he knows it is cranking through a marathon? I know Scoobygang has disavowed it, but so did I, so did Ned, so have others.

Well...pretty much probably me.Went from doing a half...saying I could never do a full.

To looking for which marathon to run next fall/winter (likely St. Jude...unless I wait and do my first marathon at Disney in 2013).

 

[sho nuff]

This exchange makes me smile.

Pretty amazing what you can accomplish in a year if you set your mind to it.

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:



I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon.

Ned was stressing about how he'd feel after 7 miles, and now he bangs out 12-milers on his lunch break. My question is - who's the next unwitting victim who wanders into this thread one day looking for tips on getting through a 5K and before he knows it is cranking through a marathon? I know Scoobygang has disavowed it, but so did I, so did Ned, so have others.

Well, shucks! What a find. It is all pretty surreal still. I still think about when 5 scared me. My nomination for next victim is shonuff. He wants it, he just doesn't knownit yet.

Love reading those posts of how far others have come.

And looking back on where I was. Here on the eve of my first half.

100s of miles...couple pairs of shoes...between 45 and 50 lbs lost. A mostly new wardrobe (put a shirt on today that about swallowed me...the wife laughed at how big that shirt now is at it used to be a bit snug).

Taking a load of my old clothes to a clothing drive today at my son's school.

 

[sho nuff]

And got in a little easy 2 miler last night while my son practiced.

Ended up on a part of the greenway that nobody was on...found myself swerving back and forth and doing some football spin moves and making cuts goofing around.

Just a very casual fun run heading into tomorrow.

 

[Ned]

And got in a little easy 2 miler last night while my son practiced.

Ended up on a part of the greenway that nobody was on...found myself swerving back and forth and doing some football spin moves and making cuts goofing around.

Just a very casual fun run heading into tomorrow.

 

[sho nuff]

And got in a little easy 2 miler last night while my son practiced.

Ended up on a part of the greenway that nobody was on...found myself swerving back and forth and doing some football spin moves and making cuts goofing around.

Just a very casual fun run heading into tomorrow.

Not quite...I was not wearing a tutu.

 

[pmbrown_22]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

So you've just come off a neat racing experience, and your training has been hindered by the achilles. Maybe you should start the layoff now. If you gear back up for 6-8 weeks, then you have to lay off anyway. You've got a lot of cross-training options. Get healthy, my friend.

With the right guidance, I honestly think he can train through it. And that's not just the type-A, hyper-competitive part of me talking.

I am not one to talk as I am trying to run through my groin pain, but I am kind of agreeing with the Zen-master here. The Achilles is something that if he injures could put him out for good. If he can ride the bike and swim still, he really is not going to lose that much fitness and the running will come back easier if he is able to do that stuff. The rest may be good for mind and body. I still think you go for a second opinion, but if he says you need to take some time off, then maybe it is time to face facts and do so.I know that after my half next weekend, I am planning on taking at least one week off (easier said than done) to rest my body before I start getting intense on training.Only my opinion here.

 

[jb1020]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

####!!!!! Find a pool and get the swim down big time for the next two months. Plenty on time to start a HIM training plan and be ready for late fall.

Suggestion #2. Last year, the Doc asked that I take (2) weeks off of everything so he could further evaluate the injury to my hand from the bike crash. During the two weeks, I volunteered at a tri (didn't hurt that I got to body mark). Go volunteer at a race, maybe even take the boys to hand out water. I had a blast and want to find more time to do it again.

I need to do this - regardless of the achilles thing. Great suggestion. My boy Grue sent me a doctor referral I'm gonna check out. If I have to take 2 months off, I will think about it for Jan/Feb while I'm doing a cycle of P90X (which I plan to start Dec 1). I'll have the bike on the trainer by then and can bang out hours on there. But if I can avoid taking a break entirely, that's Plan A. Thanx gents!!

If P90x is doc approved, I say that's a fantastic plan A. P90x is the reason I'm here today.

Agreed on p90x. Ned, I think you were finishing up about the time I started in that thread. It definitely kick started my ### into gear. And as far as the next victim, I've got 2 halves planned then I can see myself trying to tackle one a full in the next year.

 

[SteelCurtain]

Frankly for races I don't even look at HR. All by RPE. Weather notwithstanding you're gonna go faster than 1:42. Races are always faster. I can cruise at paces in races that have me wheezing and heaving in solo practice runs. I'll predict 1:39:15.

1:38:59

I'd be pumped if Ned could do this. Of course, he would then have eclipsed my PR for the HM so then I'd get all competitive and try to go out and "beat" him. Good luck Ned!

 

[Sand]

Well...pretty much probably me.Went from doing a half...saying I could never do a full.To looking for which marathon to run next fall/winter (likely St. Jude...unless I wait and do my first marathon at Disney in 2013).

I have heard many, many bad things about Disney. There are some excellent marathons in the area - Little Rock, Mississippi Blues, New Orleans, etc. We can find you one.

 

[SteelCurtain]

UPDATE -- I'm in Philadelphia and will be making the 2 hour drive to Baltimore in a couple hours.

Feeling better. Fever/Chills gone. Cold has been reduced but still there. I'm feeling better but certainly worn down. I've got less than 22 hours to get as healthy as possible.

Weather looking interesting to say the least. 68 degrees and sunny. Winds are expected to be 25 mph with gusts to 50! Could be challenging as it looks like miles 21-23 will be uphill and into the wind. I may be looking at 25 min/miles if I'm running uphill against 50 mph winds! I'm sure the spectators will be

Gotta bang out 2 easy miles this afternoon to just stretch out. I'll also run the first mile and last mile to see what I'll be facing at the beginning and the end.

 

[SteelCurtain]

This exchange makes me smile.

Pretty amazing what you can accomplish in a year if you set your mind to it.

Yesterday was the start to the longest week I've ever had, mileage wise (about 21). It was pretty uneventful, except getting a little hootin'/hollerin' from some young girls (they were 18, I swear) "hey nice buttttttttt". :flex:



I'm anxious to see how I feel after Sunday's run (I've never run any longer than 6 in 1 run).

Tue - 3.5mi

Wed - 35min Tempo

Thu - 3mi

Fri - rest

Sat - 3mi

Sun - 7mi

Nice! Keep it going, Ned, sounds like it's going really well. On Sunday, just take it slow for the first 3-4 miles, and I predict you'll be surprised how great you feel for the final stretch. You sound like you're where I was just about a year ago. Watch out for the peer pressure around here - next thing you know, they'll have you obsessed with training for a marathon.

Ned was stressing about how he'd feel after 7 miles, and now he bangs out 12-milers on his lunch break. My question is - who's the next unwitting victim who wanders into this thread one day looking for tips on getting through a 5K and before he knows it is cranking through a marathon? I know Scoobygang has disavowed it, but so did I, so did Ned, so have others.

Well...pretty much probably me.Went from doing a half...saying I could never do a full.

To looking for which marathon to run next fall/winter (likely St. Jude...unless I wait and do my first marathon at Disney in 2013).

I did Disney in January 2011. Its a good first marathon as it is pancake flat and not as intense. That being said, it is an early start (want to say 5:30 a.m.) and it is a lonely run as 90% of the run is without spectators. Disney did a great job of having entertainment at least every mile, if not more. You run through each park so it helps to break up the race knowing that in X miles you'll be in the next park. For me, Disney was a good first time marathon as there are A LOT of casual runners (I ran a 3:39 marathon and was in the top 10% of finishers.) If you can go back to January 10ish, 2011, I posted a race report in this thread. I have no problem recommending Disney but I know some people don't like all things Disney. All this being said, I don't plan on running it again. Once was enough for me. There are plenty of other races I want to do. Any other questions, please let me know.

 

[tri-man 47]

And got in a little easy 2 miler last night while my son practiced.

Ended up on a part of the greenway that nobody was on...found myself swerving back and forth and doing some football spin moves and making cuts goofing around.

Just a very casual fun run heading into tomorrow.

My 6'4" son has often done the full Ace Ventura for Halloween ...complete with tutu while commuting on public transportation in Chicago.shonuff, I love hearing about your own look-back and out-of-date wardrobe!

Prosopis, you recovering OK from your HM?

Ned, race smart, but race strong. You'll surprise yourself, for sure.

Steel Curtain - hard to say how much your cold/bug will affect you. Start out cautiously, I would say. If your health has returned and your HR has stayed under control, you can attack the back half. Trust your training! I wish you all the best!!!

---

A recovery week this week after the Chase. A few easy miles on Wednesday, 150 squats and lunges on Thursday (more 'good' soreness in the butt), and 5 miles today with some fartlek and hard tempos.

 

[Ned]

UPDATE -- I'm in Philadelphia and will be making the 2 hour drive to Baltimore in a couple hours. Feeling better. Fever/Chills gone. Cold has been reduced but still there. I'm feeling better but certainly worn down. I've got less than 22 hours to get as healthy as possible.Weather looking interesting to say the least. 68 degrees and sunny. Winds are expected to be 25 mph with gusts to 50! Could be challenging as it looks like miles 21-23 will be uphill and into the wind. I may be looking at 25 min/miles if I'm running uphill against 50 mph winds! I'm sure the spectators will be Gotta bang out 2 easy miles this afternoon to just stretch out. I'll also run the first mile and last mile to see what I'll be facing at the beginning and the end.

You're going to practically drive right past my house! Glad to hear you're turning the corner on the cold. I will be fighting the same nasty winds tomorrow. Here's to the wind being at our backs on the hill climbs tomorrow.

 

[pmbrown_22]

A recovery week this week after the Chase. A few easy miles on Wednesday, 150 squats and lunges on Thursday (more 'good' soreness in the butt), and 5 miles today with some fartlek and hard tempos.

Had to read the bolded 3 times and still trying to figure out what you mean here.Good luck to all the racers this weekend. Your hard work is about to pay off.

 

[Harris]

I would have loved to do the hill work, but living in the Chicago suburbs I am geographically challenged.

Which suburb? I'm in Oak Park, and sometimes drive further out to find some hillier routes. E.g., the 9 1/2 mile route (Waterfall Glen) around Argonne has some good rollers and one nice 1/2 mile climb. That's a great, gravel path for long runs (or 9-12 mile tempo runs).

Downers Grove. I have run Waterfall Glen several times. I agree that the hills make for a nice change but I've never tried running hill repeats there like the Higdon plan suggests.

Congrats on the race, Juxtatarot! I'm in Palatine, and generally say the same thing about finding hills - but they are out there if you're willing to go looking for them.

If any of you guys want to get together some weekend to beat each other up on some hills I'd be down. I'm in the city. Can also go run at Palos, one of my favorite places to run during the fall.

 

[sho nuff]

Well...pretty much probably me.Went from doing a half...saying I could never do a full.To looking for which marathon to run next fall/winter (likely St. Jude...unless I wait and do my first marathon at Disney in 2013).

I have heard many, many bad things about Disney. There are some excellent marathons in the area - Little Rock, Mississippi Blues, New Orleans, etc. We can find you one.

Oh, its likely going to be St. Jude in Memphis that I do.And then the Disney half (have a friend at work that has done the half and enjoyed...and I love Disney).

 

[gruecd]

UPDATE -- I'm in Philadelphia and will be making the 2 hour drive to Baltimore in a couple hours.

Have fun and good luck. One of my Boston friends is also running B'more. She ran 3:06 at Wineglass a couple of weeks ago, so she's just doing this one for fun.

 

[tri-man 47]

A recovery week this week after the Chase. A few easy miles on Wednesday, 150 squats and lunges on Thursday (more 'good' soreness in the butt), and 5 miles today with some fartlek and hard tempos.

Had to read the bolded 3 times and still trying to figure out what you mean here.

A heavy dose of lunges and squats are effective for stretching and strengthening muscles, and I particularly notice it with the gluteal (butt) muscles ...probably because I'm otherwise sitting so much. So they're sore, but it's that good, workout soreness.

 

[wraith5]

UPDATE -- I'm in Philadelphia and will be making the 2 hour drive to Baltimore in a couple hours. Feeling better. Fever/Chills gone. Cold has been reduced but still there. I'm feeling better but certainly worn down. I've got less than 22 hours to get as healthy as possible.Weather looking interesting to say the least. 68 degrees and sunny. Winds are expected to be 25 mph with gusts to 50! Could be challenging as it looks like miles 21-23 will be uphill and into the wind. I may be looking at 25 min/miles if I'm running uphill against 50 mph winds! I'm sure the spectators will be Gotta bang out 2 easy miles this afternoon to just stretch out. I'll also run the first mile and last mile to see what I'll be facing at the beginning and the end.

Good luck!! Run fast.

 

[gruecd]

A recovery week this week after the Chase. A few easy miles on Wednesday, 150 squats and lunges on Thursday (more 'good' soreness in the butt), and 5 miles today with some fartlek and hard tempos.

Had to read the bolded 3 times and still trying to figure out what you mean here.

A heavy dose of lunges and squats are effective for stretching and strengthening muscles, and I particularly notice it with the gluteal (butt) muscles ...probably because I'm otherwise sitting so much. So they're sore, but it's that good, workout soreness.

Yeah, I'm sure that's what you meant...

 

[wraith5]

UPDATE -- I'm in Philadelphia and will be making the 2 hour drive to Baltimore in a couple hours.

Feeling better. Fever/Chills gone. Cold has been reduced but still there. I'm feeling better but certainly worn down. I've got less than 22 hours to get as healthy as possible.

Weather looking interesting to say the least. 68 degrees and sunny. Winds are expected to be 25 mph with gusts to 50! Could be challenging as it looks like miles 21-23 will be uphill and into the wind. I may be looking at 25 min/miles if I'm running uphill against 50 mph winds! I'm sure the spectators will be

Gotta bang out 2 easy miles this afternoon to just stretch out. I'll also run the first mile and last mile to see what I'll be facing at the beginning and the end.

You're going to practically drive right past my house! Glad to hear you're turning the corner on the cold. I will be fighting the same nasty winds tomorrow. Here's to the wind being at our backs on the hill climbs tomorrow.

Good luck!! Run GrueTM fast!!

 

[wraith5]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

####!!!!! Find a pool and get the swim down big time for the next two months. Plenty on time to start a HIM training plan and be ready for late fall.

Suggestion #2. Last year, the Doc asked that I take (2) weeks off of everything so he could further evaluate the injury to my hand from the bike crash. During the two weeks, I volunteered at a tri (didn't hurt that I got to body mark). Go volunteer at a race, maybe even take the boys to hand out water. I had a blast and want to find more time to do it again.

I need to do this - regardless of the achilles thing. Great suggestion. My boy Grue sent me a doctor referral I'm gonna check out. If I have to take 2 months off, I will think about it for Jan/Feb while I'm doing a cycle of P90X (which I plan to start Dec 1). I'll have the bike on the trainer by then and can bang out hours on there. But if I can avoid taking a break entirely, that's Plan A. Thanx gents!!

If P90x is doc approved, I say that's a fantastic plan A. P90x is the reason I'm here today.

Agreed on p90x. Ned, I think you were finishing up about the time I started in that thread. It definitely kick started my ### into gear. And as far as the next victim, I've got 2 halves planned then I can see myself trying to tackle one a full in the next year.

I did the full P90X cycle Feb - April this year. It really set my running back quite a bit, but I loved the program and can't wait to hit it even harder this time around. I may even try to incorporate some of the eating guidelines to shed the middle weight I otherwise continue to carry... The only potential issue would be the Plyo days, but I think I could handle those just fine. Otherwise I could always make like Pam the Blam and take it down a notch.

 

[wraith5]

2 months. 2 months of no running. According to the sports medicine physical therapist I met with yesterday, to rid myself of my chronic achilles pain, I'll need to go 2 months without strapping on the Brooks. Most days the pain isn't all THAT bad, anyway...

So you've just come off a neat racing experience, and your training has been hindered by the achilles. Maybe you should start the layoff now. If you gear back up for 6-8 weeks, then you have to lay off anyway. You've got a lot of cross-training options. Get healthy, my friend.

With the right guidance, I honestly think he can train through it. And that's not just the type-A, hyper-competitive part of me talking.

I am not one to talk as I am trying to run through my groin pain, but I am kind of agreeing with the Zen-master here. The Achilles is something that if he injures could put him out for good. If he can ride the bike and swim still, he really is not going to lose that much fitness and the running will come back easier if he is able to do that stuff. The rest may be good for mind and body. I still think you go for a second opinion, but if he says you need to take some time off, then maybe it is time to face facts and do so.I know that after my half next weekend, I am planning on taking at least one week off (easier said than done) to rest my body before I start getting intense on training.Only my opinion here.

I really appreciate all of the input here - kinda why I posted it in the first place honestly. I'm going to get a sports doctor (as opposed to a physical therapist) opinion and decide what to do from there. pmb is absolutely right - if I tear one of the achilles it's lights out. I'm not ignoring that fact. That said...