Ran a 10k in June (4 Viewers)

[IvanKaramazov]

Damn. I haven't checked in here as regularly as I should, and as a result I miss out on all sorts of stuff.

Steel Curtain -- Awesome race report and congrats on your result. 60 is not particularly great for a marathon PR, and windy = awful. I'm glad you enjoyed it and had a couple of chances to soak everything in with your family. You should have no problem with sub-3:30 on a flatter course with nicer weather.

_____________________

I'm out of town for the next several days in KC, but I brought some running gear and should be able to get in some miles tomorrow morning in the plaza area. While you guys are tapering and/or churning out quality marathons, I'm in my off-season, so I'm cool with treating this week as an imaginary recovery week since I'm on the road, but I still want to get one good run in.

 

[sports_fan]

Good news for Tri-man.

Looks like he is good for at least another decade.

My link

Fauja Singh has astonished the world by running a marathon at the age of 100. The British runner completed the 26.2-mile Toronto Waterfront course in eight hours, 25 minutes and 16 seconds. So how was this feat of age-defying stamina possible?

It's amazing how gradual age related decline is for runners. Look at the World Single Age Records for the marathon. From age 20 to 40, there's only a few minute dropoff in time. I think you'd be hard pressed to find any other physical activity which has such a gradual decline due to aging.

 

[tri-man 47]

Good news for Tri-man.

Looks like he is good for at least another decade.

My link

Fauja Singh has astonished the world by running a marathon at the age of 100. The British runner completed the 26.2-mile Toronto Waterfront course in eight hours, 25 minutes and 16 seconds. So how was this feat of age-defying stamina possible?

It's amazing how gradual age related decline is for runners. Look at the World Single Age Records for the marathon. From age 20 to 40, there's only a few minute dropoff in time. I think you'd be hard pressed to find any other physical activity which has such a gradual decline due to aging.

Age 85 - 5:11. Five hours of running and eleven minutes for the pee breaks.

 

[Sand]

Heads up: A good sale on running shirts here. One day deal, so no telling when they will run out of sizes, etc.

Generic white shirt, but for $6.50 for tech shirts I'll take it.

*edit to add* People who've ordered previously state the shirt runs large, so you may wish to order one size smaller.

 

[The_Man]

7 miles at Goal Marathon Pace in the cold, wet and dark this morning - cranked them out at 7:29 pace, but it was a tough effort. I usually warm up before doing GMP runs, but I just jumped right into it this morning and definitely paid the price. Marathon is five weeks from Saturday and I only have two more GMP runs scheduled. Otherwise, it's going to be about a lot of long slow runs, especially over the next couple of weeks until the taper begins.

Also decided that my "official" goal is going to be 3:21:00 - a 7:40 pace. That would be a PR by 4:25 and I just don't have the mileage base to realistically attempt anything faster.

 

[SteelCurtain]

All -- thanks for the comments about the race report. Its nice its over. I have to admit, I checked to see if Philadelphia had any openings as I was considering making a run at 3:30 but its sold out. I may look to see if there is anything else that is doable with my and my family's schedule.

PSL - GU every 45 minutes?!?!? I usually have just one for a 20 mile training run. Am I doing this all wrong? What if I'm not hungry?

Gruecd - I wasn't on antibiotics for the marathon. Just Zircam and OTC allergy stuff. I think my dehydration was due to 3 GU's (I've never had more than one in a day) and not enough water to offset the GUs

Jb1020 - Yes. Do long "slow" runs and push speed on shorter run. No more than one speed workout per week though. Let your body recover. "Slow" = 45-90 seconds/mile slower than race pace.

Juxtatrot - I'm tentatively planning on running Pittsburgh in 2012. Heard good things about Flying Pig in Cincy but have never done it.

The_Man - Congrats to your wife! The third leg of the relay in the Baltimore Marathon was the hardest. Hills plus the wind was blowing then.

prosopis - Tylenol is okay. I think Ibuprofen is a no-no in marathons. Something with the kidneys. I would google to confirm though as I'm not a doctor.

pmbrown_22 - Stopping for the family was important to me. You are right, the kids will remember that more than anything. I knew that another minute wouldn't matter. It was funny though as my 6 year old eventually yelled at me, "Daddy, you have to start running again. If you don't, you aren't going to win the race!" Little did he know....I had already won.

Ned/Shonuff - The race report makes it look calm and cool. Trust me, it was a grind and my body was exhausted in the last 5 miles.

Darrin1140 - Can you find any stadium stairs to do? I know its not running but adding a few runs up to the top of a stadium (even a HS or lower level college one will do) in the middle of your run can help simulate a hill.

 

[sho nuff]

Steel...didn't mean to say that it sounded easy...just an amazing HR from looking at mine for a half comparitavley (and that said, yes, all people are different). I was surprised I was able to hold pace and speed up with how my HR was rising throughout.

 

[SteelCurtain]

Steel...didn't mean to say that it sounded easy...just an amazing HR from looking at mine for a half comparitavley (and that said, yes, all people are different). I was surprised I was able to hold pace and speed up with how my HR was rising throughout.

No no. I didn't take it that way. My HR is lower than most. Perhaps because of my age (40) or I'm just wired that way. I can't run more than 5 miles at 170+. If I'm at 170, I blow up and it aint pretty. 180 is a 1/4 sprint and not much more for me.

 

[pigskinliquors]

PSL - GU every 45 minutes?!?!? I usually have just one for a 20 mile training run. Am I doing this all wrong? What if I'm not hungry?

Not every 45...typical rule of thumb is every 40. You aren't taking the Gu's to get rid of hunger, you are taking them to refuel your glycogen stores. With each step you are taking, you are depleting your energy supply. Most "bonks" occur because the needed fuel (electrolytes and carbs) in your body is gone. You had to be extremely depleted near the end of your run. I've been told that Lance takes one every 12 minutes when running. You can only store so much, so this is likely too excessive. The goal is to keep your body fueled while not distressing the digestive system = train with gu's to prepare your digestive system for race day. My Update:

It was amazingly 42 degrees this morning = 40 degrees cooler than it was last week I wasn't able to hop on my bike, but can't wait to do so this afternoon.

 

[gruecd]

Hey, guys. All the Gu talk reminded me of something that I meant to mention in my race report but didn't.

I am now a 100% believer in using Twinlab® Ultra Fuel® for my pre-race nutrition. The stuff is vile, but holy crap does it work!

There's a formula that determines how many servings/kg of body weight (discussed in this thread), so I pounded the recommended three servings of the stuff (12 scoops mixed into 48 ounces of water) three hours before my race (about 4:30am). I use the orange flavor, but it's really gross; consistency is similar to Accelerade. Those three servings contained 1200 calories and 300g of carbs. I felt bloated and borderline nauseated while the stuff digested, but after a couple of hours it was all good. I didn't eat any solid food before the race, and then during the race I did my normal water/Gatorade/Gu routine.

A bunch of my Boston friends use this stuff, too, and they swear by it. One of them called it "Gatorade on crack." Costs less than $20 for 14 servings, so I'd totally suggest that you marathon guys buy some and try it on your next long run. You'll thank me.

 

[IvanKaramazov]

pmbrown_22 - Stopping for the family was important to me. You are right, the kids will remember that more than anything. I knew that another minute wouldn't matter. It was funny though as my 6 year old eventually yelled at me, "Daddy, you have to start running again. If you don't, you aren't going to win the race!" Little did he know....I had already won.

The last time I ran a marathon, I lost by over two hours. ____________________________

Got out and did five miles this morning in a little park near my hotel (Country Club Plaza area in KC). It was in the upper-30s, so I went with shorts, a long-sleeve t-shirt, and another short sleeve t-shirt over that, which was about perfect. The funny thing was that there were maybe half a dozen other runners in the same park, and they were all decked out in their K2 survival gear. Must be a regional thing.

 

[The Duff Man]

pmbrown_22 - Stopping for the family was important to me. You are right, the kids will remember that more than anything. I knew that another minute wouldn't matter. It was funny though as my 6 year old eventually yelled at me, "Daddy, you have to start running again. If you don't, you aren't going to win the race!" Little did he know....I had already won.

The last time I ran a marathon, I lost by over two hours. ____________________________

Got out and did five miles this morning in a little park near my hotel (Country Club Plaza area in KC). It was in the upper-30s, so I went with shorts, a long-sleeve t-shirt, and another short sleeve t-shirt over that, which was about perfect. The funny thing was that there were maybe half a dozen other runners in the same park, and they were all decked out in their K2 survival gear. Must be a regional thing.

My 6 year old keeps asking me if I am going to win on Sunday! There must be a good teaching opportunity here....Looks like 50 degrees and rainy on race day.

 

[pmbrown_22]

pmbrown_22 - Stopping for the family was important to me. You are right, the kids will remember that more than anything. I knew that another minute wouldn't matter. It was funny though as my 6 year old eventually yelled at me, "Daddy, you have to start running again. If you don't, you aren't going to win the race!" Little did he know....I had already won.

The last time I ran a marathon, I lost by over two hours. ____________________________

Got out and did five miles this morning in a little park near my hotel (Country Club Plaza area in KC). It was in the upper-30s, so I went with shorts, a long-sleeve t-shirt, and another short sleeve t-shirt over that, which was about perfect. The funny thing was that there were maybe half a dozen other runners in the same park, and they were all decked out in their K2 survival gear. Must be a regional thing.

My 6 year old keeps asking me if I am going to win on Sunday! There must be a good teaching opportunity here....Looks like 50 degrees and rainy on race day.

You can always tell them that you would have won had the guy not kicked you in the knee an hour or so ago. Then talk about good sportsmanship. I can't remember how I answered that question, but I do remember feeling a bit down even after my best performances because they wanted a win.

 

[scoobygang]

This seems like a golden opportunity to introduce your child to some healthy guilt. "I really planned on winning, but your Mommie said you'd be sad if I didn't see you. Oh well, I only trained 5 months."

 

[Sand]

My 6 year old keeps asking me if I am going to win on Sunday! There must be a good teaching opportunity here....Looks like 50 degrees and rainy on race day.

Nah - all six year olds are pretty much the same here. You can try and teach them, but then they will ask "well, did you at least get second?" Well, mine did.

 

[BassNBrew]

My 6 year old keeps asking me if I am going to win on Sunday! There must be a good teaching opportunity here....Looks like 50 degrees and rainy on race day.

Nah - all six year olds are pretty much the same here. You can try and teach them, but then they will ask "well, did you at least get second?" Well, mine did.

Flashback to Grandfather Mt. Marathon. Runners start coming in at a regular basis after 3 hours or so. My 13 yo tells my girlfirend that they need to start looking for me. She tells him no real need to start looking for another 2 hours.

 

[sho nuff]

My 6 year old keeps asking me if I am going to win on Sunday! There must be a good teaching opportunity here....Looks like 50 degrees and rainy on race day.

Nah - all six year olds are pretty much the same here. You can try and teach them, but then they will ask "well, did you at least get second?" Well, mine did.

I was very fortunate my family made it in time to see me (wife had a mishap in time management when she left the house a bit too late...), since they had not been there long, they had not seen too many people go into the finish before me so my son said I did well (7 year old).Now looking back almost a week later, it was fortunate there was an extra .4 miles and that I started in the back half of the pack. Had I not run the extra or started towards the back, my family may not have made it to their spot to see me enter the stadium for the finish.Have not signed up yet...need to confirm with the wife...but decided to run another in a few weeks (November 12th). Hopefully the thing is run better than last year's event (I Run for the Party by Hard Rock).Last year's was the 2nd one...first one got great reviews. Last year there were aide station problems. Finishes with a block party and beer and a band down on the Nashville river front. Will definitely be wearing the fuel belt since there were water issues last year.Running with a guy from work who wants to run down close to 2 hours. Not sure if we will push for sub 2 though (not sure he is up to it, nor am I sure I am up to it on this course...and not sure I can cut almost 3 minutes from my time from last weekend already...).

 

[pigskinliquors]

This seems like a golden opportunity to introduce your child to some healthy guilt. "I really planned on winning, but your Mommie said you'd be sad if I didn't see you. Oh well, I only trained 5 months."

My 6 year old keeps asking me if I am going to win on Sunday! There must be a good teaching opportunity here....

Looks like 50 degrees and rainy on race day.

Nah - all six year olds are pretty much the same here. You can try and teach them, but then they will ask "well, did you at least get second?" Well, mine did.

My 9 year old has done this in the past, and my 6 year old has done it recently. It was fun the few times they got to see me on the podium. I'm sure gonna miss those times

 

[SteelCurtain]

This seems like a golden opportunity to introduce your child to some healthy guilt. "I really planned on winning, but your Mommie said you'd be sad if I didn't see you. Oh well, I only trained 5 months."

Actually, I always tell my six year old that it doesn't matter if he wins or loses at soccer (the kids keep track of the score, not the parents)....I tell him the most important thing is that he tries hard and has fun. So, I tell him that the most important thing is that I have fun when I race. Of course, he loves that I get a medal after the marathon and he likes to wear it after the race. So I think in his mind, I won since I got a medal.

 

[SteelCurtain]

Hey, guys. All the Gu talk reminded me of something that I meant to mention in my race report but didn't.

I am now a 100% believer in using Twinlab® Ultra Fuel® for my pre-race nutrition. The stuff is vile, but holy crap does it work!

There's a formula that determines how many servings/kg of body weight (discussed in this thread), so I pounded the recommended three servings of the stuff (12 scoops mixed into 48 ounces of water) three hours before my race (about 4:30am). I use the orange flavor, but it's really gross; consistency is similar to Accelerade. Those three servings contained 1200 calories and 300g of carbs. I felt bloated and borderline nauseated while the stuff digested, but after a couple of hours it was all good. I didn't eat any solid food before the race, and then during the race I did my normal water/Gatorade/Gu routine.

A bunch of my Boston friends use this stuff, too, and they swear by it. One of them called it "Gatorade on crack." Costs less than $20 for 14 servings, so I'd totally suggest that you marathon guys buy some and try it on your next long run. You'll thank me.

I presume you get this at a GNC type place?

 

[Sand]

My 9 year old has done this in the past, and my 6 year old has done it recently. It was fun the few times they got to see me on the podium. I'm sure gonna miss those times

Bah - TTs, crits, road races. You'll be back up there.

 

[BassNBrew]

Been slothing it on the running front this week. The 3.25 hr trail run on Sunday beat me up pretty good. Got in my 4mi recovery run on Monday. Tuesday I was so sore I crossing trained with an hour of tennis, an hour of splitting wood, and a 3 mile hike. Rain/snow killed Wed and soccer will wipe out tonite. Will get back on the horse with a slow 10 miler tommorow nite and a 3.5 hr trail run on Saturday. As long as I get the long runs in, I'll live with the extra off days until my body can handle the load.

 

[Darrinll40]

Darrin1140 - Can you find any stadium stairs to do? I know its not running but adding a few runs up to the top of a stadium (even a HS or lower level college one will do) in the middle of your run can help simulate a hill.

I thought about that, but sometimes I am so uncoordinated I am afraid I will misstep and fall. Florida may be mostly flat, but we have tall boats which means we have tall bridges. I have been running the same routes every time and I am getting bored with them. Today I planned on an easy 4, but went a different way and ended up with an easy 4.3 in 42:05. I think I am going to try for 6 or 7 on Saturday morning.

Sorry prosopsis but it was a very nice 68 when I ran at 5:30pm. Next week it may well be in the 80's again so I am enjoying it while it lasts.

ETA: I have to thank all you guys from van 2. I bought one of the sticks when I got home and it is wonderful. I use the damn thing before and after runs, and I think it is helping.

 

[gruecd]

Hey, guys. All the Gu talk reminded me of something that I meant to mention in my race report but didn't.

I am now a 100% believer in using Twinlab® Ultra Fuel® for my pre-race nutrition. The stuff is vile, but holy crap does it work!

There's a formula that determines how many servings/kg of body weight (discussed in this thread), so I pounded the recommended three servings of the stuff (12 scoops mixed into 48 ounces of water) three hours before my race (about 4:30am). I use the orange flavor, but it's really gross; consistency is similar to Accelerade. Those three servings contained 1200 calories and 300g of carbs. I felt bloated and borderline nauseated while the stuff digested, but after a couple of hours it was all good. I didn't eat any solid food before the race, and then during the race I did my normal water/Gatorade/Gu routine.

A bunch of my Boston friends use this stuff, too, and they swear by it. One of them called it "Gatorade on crack." Costs less than $20 for 14 servings, so I'd totally suggest that you marathon guys buy some and try it on your next long run. You'll thank me.

I presume you get this at a GNC type place?

I think I ordered my last container online at evitamins.com.

 

[prosopis]

Darrin1140 - Can you find any stadium stairs to do? I know its not running but adding a few runs up to the top of a stadium (even a HS or lower level college one will do) in the middle of your run can help simulate a hill.

I thought about that, but sometimes I am so uncoordinated I am afraid I will misstep and fall. Florida may be mostly flat, but we have tall boats which means we have tall bridges. I have been running the same routes every time and I am getting bored with them. Today I planned on an easy 4, but went a different way and ended up with an easy 4.3 in 42:05. I think I am going to try for 6 or 7 on Saturday morning.

Sorry prosopsis but it was a very nice 68 when I ran at 5:30pm. Next week it may well be in the 80's again so I am enjoying it while it lasts.

ETA: I have to thank all you guys from van 2. I bought one of the sticks when I got home and it is wonderful. I use the damn thing before and after runs, and I think it is helping.

My day will come. You enjoy it when you can.

 

[pigskinliquors]

My 9 year old has done this in the past, and my 6 year old has done it recently. It was fun the few times they got to see me on the podium. I'm sure gonna miss those times

Bah - TTs, crits, road races. You'll be back up there.

:fingerscrossed: My update: I got in a really nice 19 mile ride yesterday after work. 10-12 mph winds made it just challenging enough. Averaged 20.7, and went two consecutive miles with my HR 180+. Near the end of the second, I had a couple purps. Good times.

 

[Sand]

My update: I got in a really nice 19 mile ride yesterday after work. 10-12 mph winds made it just challenging enough. Averaged 20.7, and went two consecutive miles with my HR 180+. Near the end of the second, I had a couple purps. Good times.

I am incredibly impressed by your ability to toke up and ride that hard at the same time.

 

[pmbrown_22]

Hey all. Real quick in here today as I am hella busy.

I have just a few shake out miles to do today then rest up for the half tomorrow. Temps are looking about perfect as the high for tomorrow is 55 and race time should be in the low 40's. I am going to be seen though as I will be rockin' the Bourbon Chase long sleeve shirt. Hopefully it will give me a bit of energy to run a little faster than I expect.

Have a great day all.

 

[2Young2BBald]

Hey all. Real quick in here today as I am hella busy. I have just a few shake out miles to do today then rest up for the half tomorrow. Temps are looking about perfect as the high for tomorrow is 55 and race time should be in the low 40's. I am going to be seen though as I will be rockin' the Bourbon Chase long sleeve shirt. Hopefully it will give me a bit of energy to run a little faster than I expect.Have a great day all.

Its not how you feel, its how you look (great choice of race gear)!!!! Go get it tomorrow

 

[pigskinliquors]

Hey all. Real quick in here today as I am hella busy. I have just a few shake out miles to do today then rest up for the half tomorrow. Temps are looking about perfect as the high for tomorrow is 55 and race time should be in the low 40's. I am going to be seen though as I will be rockin' the Bourbon Chase long sleeve shirt. Hopefully it will give me a bit of energy to run a little faster than I expect.Have a great day all.

Its not how you feel, its how you look (great choice of race gear)!!!! Go get it tomorrow

Giddy'up! Have a great one pmb!

 

[tri-man 47]

Hey all. Real quick in here today as I am hella busy. I have just a few shake out miles to do today then rest up for the half tomorrow. Temps are looking about perfect as the high for tomorrow is 55 and race time should be in the low 40's. I am going to be seen though as I will be rockin' the Bourbon Chase long sleeve shirt. Hopefully it will give me a bit of energy to run a little faster than I expect.Have a great day all.

'Race your way into shape' ...the tough running at the BC was probably very good preparation for this half. A hard BC effort, then some rest, now your HM. Push it hard!--My 5K is Sunday (I had mentioned Saturday at one point). A lot of folks from my university are running the race since we're the primary sponsor. I talked to one of the younger faculty members who beat me last year. His goal is 20:00, so my goal is to keep him in my sights and use him as something of a pacer.

 

[Darrinll40]

Hey all. Real quick in here today as I am hella busy. I have just a few shake out miles to do today then rest up for the half tomorrow. Temps are looking about perfect as the high for tomorrow is 55 and race time should be in the low 40's. I am going to be seen though as I will be rockin' the Bourbon Chase long sleeve shirt. Hopefully it will give me a bit of energy to run a little faster than I expect.Have a great day all.

Good luck, I am sure you will do great. If the sun hits your shirt right you may be able to blind some of the competitors.

 

[pmbrown_22]

Thanks guys. Shake out miles are in the books. Not sure what to expect. Have ran just a few days since the Chase because I was trying to make sure the hip stays ok to get through it. I am hoping the cooler air will be that energizer that I need.

Wally, good luck on the 5K this weekend. Show those hipsters a thing or two.

 

[pigskinliquors]

His goal is 20:00, so my goal is to keep him in my sights and use him as something of a pacer to try to reel his sorry ### in in the last 100 meters.

fixed.

 

[Ned]

GL PMB and TRI!! I miss being around all of the daily running chatter. I've kept up with my mileage this week in the middle of all the hunting. My one hunting buddy was funny, but it brought it all in to perspective for me - "HTF are you finding the energy to do all this hunting and still manage to squeeze in a 10mi run?!". The stuff running has afforded me to do is priceless.

My brother has been making huge strides in his training for the Philly HM. I think he's got a really strong shot at going sub 2:00. I'm thrilled with his progress. He had absolutely zero running history before jumping into this. The fact that he's sniffing a 2:00 HM is fantastic!

 

[sho nuff]

CL to PMB and Tri today.

Ive been lazy all week, only ran once so far...but getting off my behind this morning and going out for 8-9 just getting back into it. Need to sign up today for the half on the 12th too.

Freaking cold out there today thought 35...with a little wind.

 

[Darrinll40]

Hey all. Real quick in here today as I am hella busy. I have just a few shake out miles to do today then rest up for the half tomorrow. Temps are looking about perfect as the high for tomorrow is 55 and race time should be in the low 40's. I am going to be seen though as I will be rockin' the Bourbon Chase long sleeve shirt. Hopefully it will give me a bit of energy to run a little faster than I expect.Have a great day all.

'Race your way into shape' ...the tough running at the BC was probably very good preparation for this half. A hard BC effort, then some rest, now your HM. Push it hard!--My 5K is Sunday (I had mentioned Saturday at one point). A lot of folks from my university are running the race since we're the primary sponsor. I talked to one of the younger faculty members who beat me last year. His goal is 20:00, so my goal is to keep him in my sights and use him as something of a pacer.

GL tomorrow Tri, and I agree with Sand, wipe him out at the end.

 

[Darrinll40]

His goal is 20:00, so my goal is to keep him in my sights and use him as something of a pacer to try to reel his sorry ### in in the last 100 meters.

fixed.

Fix of the fix

 

[Darrinll40]

Looking forward to the race reports this weekend. I am thinking of doing a 5k on the 6th, it may be time to start racing again.

Got in 6 easy miles this morning, and for a change they were really easy. I had to keep reeling myself back through the last half. I finished in 1:03, and it felt good.

I was looking through the latest RW and there was a small article on helping some knee pains. One of the methods was lunges, Tri-man is way ahead of the curve on that point.

 

[Darrinll40]

Looking forward to the race reports this weekend. I am thinking of doing a 5k on the 6th, it may be time to start racing again.

Got in 6 easy miles this morning, and for a change they were really easy. I had to keep reeling myself back through the last half. I finished in 1:03, and it felt good.

I was looking through the latest RW and there was a small article on helping some knee pains. One of the methods was lunges, Tri-man is way ahead of the curve on that point.

I signed up for a local 5K on the 6th. My only goal is to beat 29 minutes.

 

[SteelCurtain]

Looking forward to seeing the RR's from this weekend. Run fast guys!

For me, I have taken the week following the marathon off mostly due to being sick. I'm trying to get myself better. My wife is running in a 5K tomorrow so I'll have the kids and we'll go out and cheer her on.

I'm gonna get a few miles in tomorrow. Would love to do 6-8 but I'll have to see how I'm feeling.

Was looking for a marathon to give a run at 3:30 before the New Year but can't seem to find a match.

 

[sho nuff]

Went out for 8 today...first 2 went good, in the middle of the 3rd mile I looked down and was clipping along at 9:15 pace. Decided to go with that for the middle 4 miles of the 8. Felt great. Slowed back down to about 10 min/mile for the last 2.

Really had no plan going out today, just wanted to put in some nice miles.

 

[Sand]

6 tempo miles today. 7:40/mile average. Probably too hard of an effort, but we'll see what the after affects are tomorrow.

 

[The_Man]

20 miles yesterday. It never felt easy, but I kept it steady and finished with an 8:19 pace. My foot is pretty sore today - will try to get out for a 5-mile recovery run, but it might not happen.

At Mile 18, when I pulled over on the bikepath and took a swig of my drink, a pretty big guy cruised past me. I started running but could never quite catch up to him. We chatted in the parking lot - turned out he was the sports anchor from the local CBS affiliate. He was doing a 16-mile run and had been pacing off me for the last few miles before he went by. So that was kind of cool.

 

[tri-man 47]

Race Report: Frank Lloyd Wright 5K

20:31 (6:36/mile) 1st in age group (of 21); 33rd overall out of 850

My fastest 5K of the season, and my fastest 5K in eleven years! I didn't beat the Sand-man's recent 20:29, but I don't mind 'losing' to such a fine gentleman. I thought I might be able to catch the guy from my university who has run this race a bit faster than me. I closed on him pretty good near the end, but he beat me by about 5-8 seconds ('fail'). My racing today paralleled a 5K from about six weeks ago except that I was ten seconds faster on the first mile (Sanded it). Conditions were perfect - 50'ish and early morning sun. The morning routines were all fine, and I jogged the mile and a half over to the start, adding in a few accelerations. After a group picture of all the university folks that were participating, I did some more warm-ups before an 8:00 a.m. start. I never felt like I was running smooth ...just didn't feel like I was striding well. I don't know if that's a function of my race prep (race morning, or even the days before) or if I just haven't found the right rhythm for that fast of a pace. I had pre-planned a few spots to push my pace, and that proved helpful to get me back on track a bit. My wife actually came out to cheer me on (a very rare event!), and I saw her at about 2 1/4 miles. I had told her I was breaking the whole race down into 1/4-mile increments (and then trying to push through each one). She made a little sign that said "3 more" (1/4 miles). That helped. The next to last leg had a bit of a downhill, and the last leg was after turning for home with the big banner in the distance. I picked up the pace on those legs, and drove it in strong. While wiped out at the end, I recovered pretty quickly. I just need to find a way to maintain a smoother pace and longer, quicker stride. That's my goal for next season, which will have a 5K focus from the get-go. As for now, I've been training since last Thanksgiving, so it's time to join 2Young in the land of the lost and, for me, to take a bit of a break.

Mile 1: 6:24 ..HR 166

Mile 2: 6:46 ..HR 176

Mile 3: 6:44 ..HR 179

last .1: 5:42 ..HR 181

Overall HR: 174

 

[Sand]

Race Report: Frank Lloyd Wright 5K

20:31 (6:36/mile) 1st in age group; 33rd overall out of 700-800

My fastest 5K of the season, and my fastest 5K in eleven years! I didn't beat the Sand-man's recent 20:29, but I don't mind 'losing' to such a fine gentleman. I thought I might be able to catch the guy from my university who has run this race a bit faster than me. I closed on him pretty good near the end, but he beat me by about 5-8 seconds ('fail'). My racing today paralleled a 5K from about six weeks ago except that I was ten seconds faster on the first mile (Sanded it). Conditions were perfect - 50'ish and early morning sun. The morning routines were all fine, and I jogged the mile and a half over to the start, adding in a few accelerations. After a group picture of all the university folks that were participating, I did some more warm-ups before an 8:00 a.m. start. I never felt like I was running smooth ...just didn't feel like I was striding well. I don't know if that's a function of my race prep (race morning, or even the days before) or if I just haven't found the right rhythm for that fast of a pace. I had pre-planned a few spots to push my pace, and that proved helpful to get me back on track a bit. My wife actually came out to cheer me on (a very rare event!), and I saw her at about 2 1/4 miles. I had told her I was breaking the whole race down into 1/4-mile increments (and then trying to push through each one). She made a little sign that said "3 more" (1/4 miles). That helped. The next to last leg had a bit of a downhill, and the last leg was after turning for home with the big banner in the distance. I picked up the pace on those legs, and drove it in strong. While wiped out at the end, I recovered pretty quickly. I just need to find a way to maintain a smoother pace and longer, quicker stride. That's my goal for next season, which will have a 5K focus from the get-go. As for now, I've been training since last Thanksgiving, so it's time to join 2Young in the land of the lost and, for me, to take a bit of a break.

Mile 1: 6:24 ..HR 166

Mile 2: 6:46 ..HR 176

Mile 3: 6:44 ..HR 179

last .1: 5:42 ..HR 181

Overall HR: 174

Great race. You actually paced pretty darn well, IMO.

 

[2Young2BBald]

Race Report: Frank Lloyd Wright 5K

20:31 (6:36/mile) 1st in age group; 33rd overall out of 700-800

My fastest 5K of the season, and my fastest 5K in eleven years! I didn't beat the Sand-man's recent 20:29, but I don't mind 'losing' to such a fine gentleman. I thought I might be able to catch the guy from my university who has run this race a bit faster than me. I closed on him pretty good near the end, but he beat me by about 5-8 seconds ('fail'). My racing today paralleled a 5K from about six weeks ago except that I was ten seconds faster on the first mile (Sanded it). Conditions were perfect - 50'ish and early morning sun. The morning routines were all fine, and I jogged the mile and a half over to the start, adding in a few accelerations. After a group picture of all the university folks that were participating, I did some more warm-ups before an 8:00 a.m. start. I never felt like I was running smooth ...just didn't feel like I was striding well. I don't know if that's a function of my race prep (race morning, or even the days before) or if I just haven't found the right rhythm for that fast of a pace. I had pre-planned a few spots to push my pace, and that proved helpful to get me back on track a bit. My wife actually came out to cheer me on (a very rare event!), and I saw her at about 2 1/4 miles. I had told her I was breaking the whole race down into 1/4-mile increments (and then trying to push through each one). She made a little sign that said "3 more" (1/4 miles). That helped. The next to last leg had a bit of a downhill, and the last leg was after turning for home with the big banner in the distance. I picked up the pace on those legs, and drove it in strong. While wiped out at the end, I recovered pretty quickly. I just need to find a way to maintain a smoother pace and longer, quicker stride. That's my goal for next season, which will have a 5K focus from the get-go. As for now, I've been training since last Thanksgiving, so it's time to join 2Young in the land of the lost and, for me, to take a bit of a break.

Mile 1: 6:24 ..HR 166

Mile 2: 6:46 ..HR 176

Mile 3: 6:44 ..HR 179

last .1: 5:42 ..HR 181

Overall HR: 174

AMAZING! Did you beat the kid from school? _______________________________________________

Not liking the land of the lost. Thought rest would help the feet and ankles, but they were still sore. Thought maybe they needed a run, but a 5-miler yesterday sure didn't help. The first few steps out of bed each morning lately have been brutal. After a trail race in two weeks, I think I am going to just bike and swim for a month to see if they heal up. Its also time for new shoes, which should help.

 

[The Duff Man]

Finished the half at 2:07:54.

Very happy, target was 2:15 based on a 10k of 1:06 in June. That is the kind of improvement I wanted to see.

Map my run must be effed for my neighborhood, I ran 2:07 three weeks ago and I tried a lot harder today. I guess if it is out by 0.1 miles and I am doing four loops, that adds up.

Will post the whole race report later, including being in the crapper and hearing, "one minute to race time"

 

[prosopis]

The Man- that is a great 20 mile run!!

Triman- Nice race and I am glad to hear your wife was there. I am in the same boat as my wife rarely goes to races. I dont admit this to many people but it does hurt my feelings that she does not go. I am always happy when the family goes to support me. Adds a lot to it in my opinion.

Duff- Congrats and I look forward to the full report.

 

[Ned]

The_Man - great job on the 20. Take care of that foot! It's getting close to crunch time.

Tri - congrats on a blistering fast 5K!! You held it together well even after the Sanding.

Duff - Congrats on the HM! at the crapper. I hope you were at least warmed up before that.

Prosopis - not to get all Dr. Phil in here, but have you admitted that to your wife? She may not have any idea.

----------

I finished off the hectic week of kids, hunting, and marathon training with a 17 miler today. It was a scary one where I saw my marathon life flash before my eyes. I got a mile out and my left calf twinges and then cramped up. I walked and stretched it out for a few minutes, but was scared to death to get going again. I finally did and it was tight, but ok. It happened again around mile 8, but wasn't as bad as the first time. Another round of stretches and all was fine. Now a few hrs after and it's sore. I have the sleeve on hoping it will be ok.

Stat wise, this run turned out to be too fast. Even with the walking and stretching I averaged 9:13 with a 148 HR. That's obviously skewed a bit since I had to walk and stretch twice. Just about every mile was an 8:50 and it was very easy. I tried slowing down, but kept settling back into that pace. The only time the HR went above 155 was on a few hills.