Ran a 10k in June (2 Viewers)

[Darrinll40]

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

Fantastic race, and congrats on the age win. I still can't believe how fast you and all the others are out there.

 

[Darrinll40]

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"

Fantastic for you as well Duff man. Always great to beat your target time.

 

[tri-man 47]

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"

Fantastic for you as well Duff man. Always great to beat your target time.

Well done, Duff man!!

 

[BassNBrew]

Great job Duff.

Congrats Tri-man, you are amazing. Any tris planned for next year?

 

[2Young2BBald]

Great job Duff.Congrats Tri-man, you are amazing. Any tris planned for next year?

He doesn't know it yet, but around X-Mas I am going to start working on him to join Wraith and I at the Rev3 HIM at Cedar Point in September with another guy from our dirt relay team. You should join us.

 

[BassNBrew]

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.

Good job Ned. Much better result than my long run.Had a 3:30 hr trail run on the schedule. Overslept and didn't have time to drive to the State Park so I made it a road run. I hadn't run since Monday and hadthree consecutive off days in the bank. Skipped my Friday run to try this run fresh and that was a mistake. Legs were dead. I average just over 9 min miles for the first two miles. Heart was fine, but the legs were heavy. Started feeling better and got some good miles in. Hit mile 10 at a sub 9 min pace and then the slow miles start to become frequent. Held on for a 2:59:57 half marathon or 9:08 pace. Probably waited too long on water as I picked up the belt at mile 12. Trudged along for the next 1.5 hours and watched my average pace fade to 9:45. Kness are shot today and my thighs end up getting rubbed raw to the point they started bleeding. All in all, this effort was a downer with my 18 mile Shut-In Ridge race 2 weeks away. The more i look at the numbers, the more I don't know how I pulled a 10:11 pace out my #### at the Grandfather Mt. marathon after 2 days of racing. I think I'll stick with the theory that less taper is better for me and longish events.

 

[tri-man 47]

Great job Duff.Congrats Tri-man, you are amazing. Any tris planned for next year?

Thanks. And the answer is a definitive: No. Two major reasons. First, the convenient local university swimming pool has closed. So to swim, I would need to join a club and figure out how to work that into my schedule. Which leads to the second point: I have another 14 months of doctoral classes, and I just cannot keep up on tri training when I have a relentless pace of research and writing (plus my day job and also teaching a class each term). I figure I'll use the winter to build a strong run base and rebuild my strength (which I totally lost during the marathon training), then keep a run-focus next season again. I'm OK with that ...might need a new FBG name, though. One option is to target the local points circuit for the Chicago Area Runners Association. That'll get me into some larger races, so if I place, gruecd can't complain.

 

[Sand]

Great job Duff.

Congrats Tri-man, you are amazing. Any tris planned for next year?

Thanks. And the answer is a definitive: No. Two major reasons. First, the convenient local university swimming pool has closed. So to swim, I would need to join a club and figure out how to work that into my schedule. Which leads to the second point: I have another 14 months of doctoral classes, and I just cannot keep up on tri training when I have a relentless pace of research and writing (plus my day job and also teaching a class each term). I figure I'll use the winter to build a strong run base and rebuild my strength (which I totally lost during the marathon training), then keep a run-focus next season again. I'm OK with that ...might need a new FBG name, though. One option is to target the local points circuit for the Chicago Area Runners Association. That'll get me into some larger races, so if I place, gruecd can't complain.

I checked - Tri-Poseur 47 is available.----

On my end nothing terribly exciting happening. 34 mile week with a fast six miler yesterday (7:40s) and a 14 miler today (8:40s). Quite a long run for me. 10k coming up in two weeks. Loved this race 2 years ago and had to skip it last year due to injury. So my PR is soft (46x) and I should be able to lower that a bit.

Question: My socks are now falling apart. They were Asics which worked fairly well. Any good leads on reasonably priced good socks? I'm looking.

 

[tri-man 47]

I checked - Tri-Poseur 47 is available.

Very ouch, baby. Maybe El Droppo? Then El Floppo and Droppo could hang out together, talking about how we used to do tris.

 

[sho nuff]

Nice races Duff and Tri-man.

 

[Ned]

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.

Good job Ned. Much better result than my long run.Had a 3:30 hr trail run on the schedule. Overslept and didn't have time to drive to the State Park so I made it a road run. I hadn't run since Monday and hadthree consecutive off days in the bank. Skipped my Friday run to try this run fresh and that was a mistake. Legs were dead. I average just over 9 min miles for the first two miles. Heart was fine, but the legs were heavy. Started feeling better and got some good miles in. Hit mile 10 at a sub 9 min pace and then the slow miles start to become frequent. Held on for a 2:59:57 half marathon or 9:08 pace. Probably waited too long on water as I picked up the belt at mile 12. Trudged along for the next 1.5 hours and watched my average pace fade to 9:45. Kness are shot today and my thighs end up getting rubbed raw to the point they started bleeding. All in all, this effort was a downer with my 18 mile Shut-In Ridge race 2 weeks away.

The more i look at the numbers, the more I don't know how I pulled a 10:11 pace out my #### at the Grandfather Mt. marathon after 2 days of racing. I think I'll stick with the theory that less taper is better for me and longish events.

Forgot the body glide? :X I've seen you mention the bolded a few times before. You seem to be in tune with your body more than anyone else I've seen.

 

[The_Man]

Lot of good running going on right now!

Ned - Way to fit in all the things that matter to you, like hunting and running. Just let work slide if it interferes with your priorities.

Sho Nuff - Sounds like you eased back into things nicely. Take it easy for another week - I always allow one day of recovery for every mile raced before I begin pushing it again.

Tri-Man - Congrats. If you focus on 5Ks next year, you could break 20! Nice job turning back time for your fastest race in 11 years! Pretty amazing.



2Y2BB - Hang in there. Hope you feel better soon.

Duff - Great improvement, and great Half Marathon.

BnB - You do know your body very well. Do what you think is right. I'm sure you'll get your groove back.

I ended up taking yesterday off since I was feeling banged up from the 20-miler. Yet another week of high-intensity but low mileage marathon training, which I fear is not a recipe for raceday success. Just really going to try to focus on putting in a couple of high mileage, lower-intensity runs over the next two weeks before starting a 3-week taper. Though I'm thinking the first week of that taper might also be higher mileage than usual. I really feel the need to get in some more miles.

 

[sho nuff]

I may have opened up a bit earlier that I wanted to Saturday...but everything felt good.

Going with a decently easy 5 tonight.

And just registered for another Half that is on November 12th. Doing it with a guy I work with that wants to try running around 2:10. So likely going to stick with him as I don't think this course has sub 2 in it for me (at least not this quickly after my last).

Going to enjoy just a nice run and having someone to run it with this time.

 

[gruecd]

Hey, guys. Just skimmed the posts, but congrats on the great performances this past weekend.

I got back late last night from an epic road trip to Minneapolis that included a couple of nights getting to bed after 3 AM, a whole bunch of empty calories, two tailgate parties, the Packers/Vikings game, and some assorted other pigskinliquors-esque hijinx.

Running-wise, ramped back up to about 33 miles last week, and this week I'll probably be back up into the 40-50 range. Hamstring is better, but I'm battling a sore lower back that I hurt when pmb and I were taking the back seat out of van #2. You guys owe me.

Tons of work today, but again, congrats to all, and I'll catch up soon!

 

[pigskinliquors]

Great weekend of racing everyone!!!

Darrin: I think you are short changing yourself shooting for a 29:00 5k. A little speed work to go with your base should make your goal too easy.

SteelC: Hope you are feeling better. You've earned some rest.

Sho-Nuff: Nice unexpected 8; and great that you are signed up for a half

Sand: Lmbo that you are now "SandingTM" tempo runs as well; also lmbo at tri-poseur47. Regarding socks, I'd go with these beauties.

The_Man: Awesome 20! I'd recommend a recovery spin, instead of a run. 45 minutes focusing on high reps, pushing a light gear = blood flow and stamina workout without any pounding. Also, the fact that you already have a 20 miler in means you have more than enough miles in. Your body needs more rest to prepare for your race than it does miles at this point. Trust your training to this point, and trust the taper.

Tri-Man: AWESOME 5k, and great HR management. Holding on to your HR from mile 2 to 3 is fantastic. I understand the "not enough time to do tri's thing." Concentrating on weights and shorter races will help you in the long run.

2Young: Git yo self some new shoes already!

DuffMan: AWESOME half!! Beating goal time by 8:00 is extraordinary!

Ned: Great to hear that you got your 17 in without injury. You likely were just cramping. I HIGHLY recommend taking Rolaids before any/all long distance runs/rides. This is a great article about cramping, which also includes the below quote:

They took blood samples of riders that cramped and riders that didn't. The most common deficiency wasn't calcium or potassium like many would guess, but magnesium. They suggested using Rolaids as Rolaids have both calcium and magnesium, whereas Tums only contains calcium. I like the fact that Rolaids covers you both ways."

Since the first time I read that article, I've been a Rolaids junkie before long rides/runs. Seems to help quite a bit. BnB: No water 'til mile 12 = Roh Roh!.

Grue: Good to hear that you are attempting some debauchery. You make me proud! Hearing you say 33 miles is kind of like hearing that Kobayoshi had 4 hot dogs for lunch. For most people it would be a feast, but for him/you it's just an appetizer. Glad to hear you are back at it!

________________________________________________

My update:

I had two hard rides this weekend, and also went out on my bike a couple times . Saturdays bike ride was a really hard 24. Winds were approx. 12 mph, and I was more than slightly hangover from too much drink/not enough sleep. I finished at 20.8 mph, but my average HR was 171 = too high for a bike ride. My legs were hurting on Sunday and again too much drink/not enough sleep (flippin' Badgers ) led me to take it a bit easier. Winds were down a little, and I got in 26 at 20.2 mph, with a much better ave HR of 154. Legs are a good sore today, and I have a SDO before a light Tuesday.

 

[Sand]

Hey folks. Just a heads up. In what could only be described as a "holy crap" moment for a race organizer, the Rock N' Roll people in New Orleans have a promotion where they'll deduct the point spread of the latest game. I don't think they anticipated 62-7. So, for today only there is a $55 discount on the marathon or HM.

I'm officially very tempted by this.

 

[BassNBrew]

BnB: No water 'til mile 12 = Roh Roh!.

Yeah...that was a mistake. I despise the fuel belt. 12 was probably borderline giving the temps came up that day. 1.5 hours and I'm fine if the temps are right. Guess I need to do a short loop on my longer runs and then grab the belt. Mentally I like to get a long loop in first before heading out for the second loop.

 

[Ned]

Hey folks. Just a heads up. In what could only be described as a "holy crap" moment for a race organizer, the Rock N' Roll people in New Orleans have a promotion where they'll deduct the point spread of the latest game. I don't think they anticipated 62-7. So, for today only there is a $55 discount on the marathon or HM.

I'm officially very tempted by this.

 

[pigskinliquors]

BnB: No water 'til mile 12 = Roh Roh!.

Yeah...that was a mistake. I despise the fuel belt. 12 was probably borderline giving the temps came up that day. 1.5 hours and I'm fine if the temps are right. Guess I need to do a short loop on my longer runs and then grab the belt. Mentally I like to get a long loop in first before heading out for the second loop.

12 in warm weather, and for that duration of time = no bueno!In similar news, my 26 miler had me take my very first Gu in over 11 months. I finally had a workout of over 1:15 (barely).

 

[sho nuff]

Hey folks. Just a heads up. In what could only be described as a "holy crap" moment for a race organizer, the Rock N' Roll people in New Orleans have a promotion where they'll deduct the point spread of the latest game. I don't think they anticipated 62-7. So, for today only there is a $55 discount on the marathon or HM.

I'm officially very tempted by this.

I have it down in my calendar as a possible one to do.Though, have a half here the next week that was going to be my real Sub 2 attempt as its a nice flat one that a lot of people say they PR on each year.

But thought NO would be a fun one to hit (drop the kids off at my sister in Laws in Memphis and go down with the wife for a little break.

 

[IvanKaramazov]

Hey folks. Just a heads up. In what could only be described as a "holy crap" moment for a race organizer, the Rock N' Roll people in New Orleans have a promotion where they'll deduct the point spread of the latest game. I don't think they anticipated 62-7. So, for today only there is a $55 discount on the marathon or HM.

Several months ago, they were just assuming that Manning keeps the game close. Then he's out for the season and I'm sure they're all .

 

[gruecd]

Hey folks. Just a heads up. In what could only be described as a "holy crap" moment for a race organizer, the Rock N' Roll people in New Orleans have a promotion where they'll deduct the point spread of the latest game. I don't think they anticipated 62-7. So, for today only there is a $55 discount on the marathon or HM.

I'm officially very tempted by this.

Tempting....

 

[2Young2BBald]

Hey folks. Just a heads up. In what could only be described as a "holy crap" moment for a race organizer, the Rock N' Roll people in New Orleans have a promotion where they'll deduct the point spread of the latest game. I don't think they anticipated 62-7. So, for today only there is a $55 discount on the marathon or HM.

I'm officially very tempted by this.

Tempting....

I'm thinking about waiting until next week when they beat STL by 100 so they can pay me $10 to run it.

 

[IvanKaramazov]

You know, this RnR New Orleans thing is actually the Sunday of my spring break. And it's $45. . .

Edit: Dear God, it's $500+ for me to fly to New Orleans on this weekend. ####### hell.

 

[gruecd]

Hey folks. Just a heads up. In what could only be described as a "holy crap" moment for a race organizer, the Rock N' Roll people in New Orleans have a promotion where they'll deduct the point spread of the latest game. I don't think they anticipated 62-7. So, for today only there is a $55 discount on the marathon or HM.

I'm officially very tempted by this.

Tempting....

I'm thinking about waiting until next week when they beat STL by 100 so they can pay me $10 to run it.

I signed up. It was only $38 with the processing fee, so if it doesn't work out, it doesn't work out. Refundable hotel rooms for $150, too...

 

[gruecd]

You know, this RnR New Orleans thing is actually the Sunday of my spring break. And it's $45. . .Edit: Dear God, it's $500+ for me to fly to New Orleans on this weekend. ####### hell.

$261 for a direct flight from Milwaukee...

 

[Sand]

You know, this RnR New Orleans thing is actually the Sunday of my spring break. And it's $45. . .Edit: Dear God, it's $500+ for me to fly to New Orleans on this weekend. ####### hell.

Southwest does MSY. I checked that weekend and I didn't see it being exorbitantly expensive.

 

[sho nuff]

Waiting to hear from the sister in law (if she is going to take our kids for the weekend). Wife is on board with a trip to the Big Easy.

 

[gruecd]

Hotel also booked. $156/night Friday-Monday, and no deposit required. Totally cancelable until 3 days prior. Booyah!

(I will, however, wait a while before booking a plane ticket.)

 

[pmbrown_22]

Hey all. Lots of good racing out there. Tri-Man and DuffMan great racing.

I also raced last weekend and had a great race experience. I don't have all the details in front of me, but I did the Cincy Half Marathon this last weekend with my brother. It was his first one so I was a bit nervous for him, but decided that I was racing and he was on his own for the most part. I averaged 7:18 per mile and came in at 1:35:56, which is best for me by about 30 seconds or so from my last half in the spring. Overall it was a perfect day. Started out around 35 and did not get above 45 for the race.

I Sanded the first couple of miles, of course, but at the first water stop slowed myself because I tried to breath and take water at the same time. Water won. The first couple of miles I averaged right at 7:00 or a little faster. I just felt good and was moving on it. After the battle with water, I decided to slow it down a bit and made an effort to keep it around 7:10 or so. I was a little miffed at the water stops because they did not have any gatorade except for two of the stops and I got about a third of a cup. Probably my fault for not reading details on the stops, but I just assumed. Next year I will take my own if I do this one again.

I think I hit a mini wall around mile 10 and just got a bit mentally out of it, but at that point I saw my brother almost at the tournaround and that gave me quite a boost. I was heading in as everyone else was heading out so there was plenty to look at and to keep me in good spirits. I was not able to do any race stalking this race as I just was not in the mood to remember the numbers, but I got plenty of bouncing eyefuls.

The finishing mile is a turnoff into a park that I run a lot so I knew what to expect. I could feel my legs start to weaken a bit, but I kept up strong and was able to pass two guys in the shoot just as I crossed. First time it ever happened, but I could feel some cramps coming on in my calves as I was giving the final push. I just kind of ran through it, but it freaked me out just a bit.

After I got some water I went back and waited for my brother to come in. I ran the final .3 to the finish with him to give him some pep as he was drained. Our whole family was there to cheer us on so it was a big day for both of us. He finished in 1:50 or so, so not too bad for his first one.

Overall, I could not have asked more about this day. I was nervous as I had not been able to run as much as I was trying to recover from the Chase and heal up my hip and groin. I was a little surprise at how well I ran considering that, but it all worked out pretty well.

Have a great day all.

 

[sho nuff]

great race PM...nice job on the PR...and a very good first race for your brother.

 

[Ned]

Hey all. Lots of good racing out there. Tri-Man and DuffMan great racing.

I also raced last weekend and had a great race experience. I don't have all the details in front of me, but I did the Cincy Half Marathon this last weekend with my brother. It was his first one so I was a bit nervous for him, but decided that I was racing and he was on his own for the most part. I averaged 7:18 per mile and came in at 1:35:56, which is best for me by about 30 seconds or so from my last half in the spring. Overall it was a perfect day. Started out around 35 and did not get above 45 for the race.

I Sanded the first couple of miles, of course, but at the first water stop slowed myself because I tried to breath and take water at the same time. Water won. The first couple of miles I averaged right at 7:00 or a little faster. I just felt good and was moving on it. After the battle with water, I decided to slow it down a bit and made an effort to keep it around 7:10 or so. I was a little miffed at the water stops because they did not have any gatorade except for two of the stops and I got about a third of a cup. Probably my fault for not reading details on the stops, but I just assumed. Next year I will take my own if I do this one again.

I think I hit a mini wall around mile 10 and just got a bit mentally out of it, but at that point I saw my brother almost at the tournaround and that gave me quite a boost. I was heading in as everyone else was heading out so there was plenty to look at and to keep me in good spirits. I was not able to do any race stalking this race as I just was not in the mood to remember the numbers, but I got plenty of bouncing eyefuls.

The finishing mile is a turnoff into a park that I run a lot so I knew what to expect. I could feel my legs start to weaken a bit, but I kept up strong and was able to pass two guys in the shoot just as I crossed. First time it ever happened, but I could feel some cramps coming on in my calves as I was giving the final push. I just kind of ran through it, but it freaked me out just a bit.

After I got some water I went back and waited for my brother to come in. I ran the final .3 to the finish with him to give him some pep as he was drained. Our whole family was there to cheer us on so it was a big day for both of us. He finished in 1:50 or so, so not too bad for his first one.

Overall, I could not have asked more about this day. I was nervous as I had not been able to run as much as I was trying to recover from the Chase and heal up my hip and groin. I was a little surprise at how well I ran considering that, but it all worked out pretty well.

Have a great day all.

Congrats to you and your brother!

 

[BassNBrew]

Hey all. Lots of good racing out there. Tri-Man and DuffMan great racing.

I also raced last weekend and had a great race experience. I don't have all the details in front of me, but I did the Cincy Half Marathon this last weekend with my brother. It was his first one so I was a bit nervous for him, but decided that I was racing and he was on his own for the most part. I averaged 7:18 per mile and came in at 1:35:56, which is best for me by about 30 seconds or so from my last half in the spring. Overall it was a perfect day. Started out around 35 and did not get above 45 for the race.

I Sanded the first couple of miles, of course, but at the first water stop slowed myself because I tried to breath and take water at the same time. Water won. The first couple of miles I averaged right at 7:00 or a little faster. I just felt good and was moving on it. After the battle with water, I decided to slow it down a bit and made an effort to keep it around 7:10 or so. I was a little miffed at the water stops because they did not have any gatorade except for two of the stops and I got about a third of a cup. Probably my fault for not reading details on the stops, but I just assumed. Next year I will take my own if I do this one again.

I think I hit a mini wall around mile 10 and just got a bit mentally out of it, but at that point I saw my brother almost at the tournaround and that gave me quite a boost. I was heading in as everyone else was heading out so there was plenty to look at and to keep me in good spirits. I was not able to do any race stalking this race as I just was not in the mood to remember the numbers, but I got plenty of bouncing eyefuls.

The finishing mile is a turnoff into a park that I run a lot so I knew what to expect. I could feel my legs start to weaken a bit, but I kept up strong and was able to pass two guys in the shoot just as I crossed. First time it ever happened, but I could feel some cramps coming on in my calves as I was giving the final push. I just kind of ran through it, but it freaked me out just a bit.

After I got some water I went back and waited for my brother to come in. I ran the final .3 to the finish with him to give him some pep as he was drained. Our whole family was there to cheer us on so it was a big day for both of us. He finished in 1:50 or so, so not too bad for his first one.

Overall, I could not have asked more about this day. I was nervous as I had not been able to run as much as I was trying to recover from the Chase and heal up my hip and groin. I was a little surprise at how well I ran considering that, but it all worked out pretty well.

Have a great day all.

Way to crush it pmb.

 

[sho nuff]

Went with 5 last night...mostly easy, though got bored after the first two miles and ramped it up into a little mini-fartlek for about 2.5 in the middle of that. Beautiful night around 60-65 with little to no wind.

Will do 3 easy tonight...5 more tomorrow and 12 on Saturday.

Getting pumped already for another half.

Scheduling at least 3 next year building up for the St. Jude Marathon next December.

 

[tri-man 47]

Excellent race, pmb! That's a fast time!! Pickles for the PR: Congrats to your brother, too!

 

[Sand]

Hey all. Lots of good racing out there. Tri-Man and DuffMan great racing.

I also raced last weekend and had a great race experience. I don't have all the details in front of me, but I did the Cincy Half Marathon this last weekend with my brother. It was his first one so I was a bit nervous for him, but decided that I was racing and he was on his own for the most part. I averaged 7:18 per mile and came in at 1:35:56, which is best for me by about 30 seconds or so from my last half in the spring. Overall it was a perfect day. Started out around 35 and did not get above 45 for the race.

I Sanded the first couple of miles, of course, but at the first water stop slowed myself because I tried to breath and take water at the same time. Water won. The first couple of miles I averaged right at 7:00 or a little faster. I just felt good and was moving on it. After the battle with water, I decided to slow it down a bit and made an effort to keep it around 7:10 or so. I was a little miffed at the water stops because they did not have any gatorade except for two of the stops and I got about a third of a cup. Probably my fault for not reading details on the stops, but I just assumed. Next year I will take my own if I do this one again.

I think I hit a mini wall around mile 10 and just got a bit mentally out of it, but at that point I saw my brother almost at the tournaround and that gave me quite a boost. I was heading in as everyone else was heading out so there was plenty to look at and to keep me in good spirits. I was not able to do any race stalking this race as I just was not in the mood to remember the numbers, but I got plenty of bouncing eyefuls.

The finishing mile is a turnoff into a park that I run a lot so I knew what to expect. I could feel my legs start to weaken a bit, but I kept up strong and was able to pass two guys in the shoot just as I crossed. First time it ever happened, but I could feel some cramps coming on in my calves as I was giving the final push. I just kind of ran through it, but it freaked me out just a bit.

After I got some water I went back and waited for my brother to come in. I ran the final .3 to the finish with him to give him some pep as he was drained. Our whole family was there to cheer us on so it was a big day for both of us. He finished in 1:50 or so, so not too bad for his first one.

Overall, I could not have asked more about this day. I was nervous as I had not been able to run as much as I was trying to recover from the Chase and heal up my hip and groin. I was a little surprise at how well I ran considering that, but it all worked out pretty well.

Have a great day all.

Good thing you Sanded the start. That is the reason for the PR, I'm sure. BTW folks, right now PMB PR and Sand PR are a dead heat. I finished my HM in Feb. in 1:35:56. Odd coincidence. I did sign up for the RnR NO, though, and that is a nice flat, fast course.

 

[2Young2BBald]

Hey Sand, any tips beyond this type of stuff to learn how to bilateral breathe? Back in the pool for the winter I have fixed most of the technique stuff that goes away a bit by OWS over the summer and am swimming 2,000 yards with ease (and actually about as fast as I have swam) a couple of nights a week. My goal for the winter, other than maintenance, is to learn how to breathe on my left side. Most courses I race up here run counter-clockwise, so I am at a disadvantage being a right side breather. I have forced myself to swim a 500 per night breathing on my left and cannot get over the "bilateral hump". A pull buoy seems to help a little, in that I can slow down and try to work on good technique, but it seems like my left arm turnover is too quick and I find I am drinking half the damn pool trying to learn this. I really only need to learn this for the sprints to get a break from some of the thrashing and, maybe, 5-10 times on an Oly or HIM swim for siting purposes. TIA for any help!!!

 

[pmbrown_22]

Good thing you Sanded the start. That is the reason for the PR, I'm sure. BTW folks, right now PMB PR and Sand PR are a dead heat. I finished my HM in Feb. in 1:35:56. Odd coincidence. I did sign up for the RnR NO, though, and that is a nice flat, fast course.

See I was not going to put this in there, but since you brought it up. I did stop twice to give high fives to my kids. I missed my littlest both times and had to go back and get him. So by that fact alone, I probably could have shaved about 2 seconds off my time. It is on now, I guess. I am going to train for a full come the spring, but it will most likely be a half by the time I get to it. We shall see. Maybe there is a half I can throw into my training.

 

[The_Man]

PMB, that is a hell of a HM. I feel like I'm in shape to run a good HM myself right now - unfortunately, my next race is a full, which I am not nearly as in a good a shape for.

Sho Nuff, good job getting back out there. Don't focus too much on HMs as Marathon prep. The real focus will be runs that are significantly longer and slower than HMs. My favorite part of training for my first Marathon were the long Sunday runs that I could run as slow as it took to make them feel good.

 

[sho nuff]

PMB, that is a hell of a HM. I feel like I'm in shape to run a good HM myself right now - unfortunately, my next race is a full, which I am not nearly as in a good a shape for.Sho Nuff, good job getting back out there. Don't focus too much on HMs as Marathon prep. The real focus will be runs that are significantly longer and slower than HMs. My favorite part of training for my first Marathon were the long Sunday runs that I could run as slow as it took to make them feel good.

Oh, the HMs are really the prep.2 are in the spring.Then I will get up to about 15 miles again before the half in October (same one I just ran)...and then upping the mileage late October/November in the buildup to the December full.

 

[tri-man 47]

Good thing you Sanded the start. That is the reason for the PR, I'm sure. BTW folks, right now PMB PR and Sand PR are a dead heat. I finished my HM in Feb. in 1:35:56. Odd coincidence. I did sign up for the RnR NO, though, and that is a nice flat, fast course.

See I was not going to put this in there, but since you brought it up. I did stop twice to give high fives to my kids. I missed my littlest both times and had to go back and get him. So by that fact alone, I probably could have shaved about 2 seconds off my time. It is on now, I guess. I am going to train for a full come the spring, but it will most likely be a half by the time I get to it. We shall see. Maybe there is a half I can throw into my training.

Yeah, truth be told, I stopped near the finish of my 5K for a few quick drags on a spectator's cigarette while I waited for the clock to tick past Sand's 21:29.

 

[pmbrown_22]

Good thing you Sanded the start. That is the reason for the PR, I'm sure. BTW folks, right now PMB PR and Sand PR are a dead heat. I finished my HM in Feb. in 1:35:56. Odd coincidence. I did sign up for the RnR NO, though, and that is a nice flat, fast course.

See I was not going to put this in there, but since you brought it up. I did stop twice to give high fives to my kids. I missed my littlest both times and had to go back and get him. So by that fact alone, I probably could have shaved about 2 seconds off my time. It is on now, I guess. I am going to train for a full come the spring, but it will most likely be a half by the time I get to it. We shall see. Maybe there is a half I can throw into my training.

Yeah, truth be told, I stopped near the finish of my 5K for a few quick drags on a spectator's cigarette while I waited for the clock to tick past Sand's 21:29.

You have to respect those Greek Gods, after all.

 

[2Young2BBald]

Hey all. Lots of good racing out there. Tri-Man and DuffMan great racing.

I also raced last weekend and had a great race experience. I don't have all the details in front of me, but I did the Cincy Half Marathon this last weekend with my brother. It was his first one so I was a bit nervous for him, but decided that I was racing and he was on his own for the most part. I averaged 7:18 per mile and came in at 1:35:56, which is best for me by about 30 seconds or so from my last half in the spring. Overall it was a perfect day. Started out around 35 and did not get above 45 for the race.

I Sanded the first couple of miles, of course, but at the first water stop slowed myself because I tried to breath and take water at the same time. Water won. The first couple of miles I averaged right at 7:00 or a little faster. I just felt good and was moving on it. After the battle with water, I decided to slow it down a bit and made an effort to keep it around 7:10 or so. I was a little miffed at the water stops because they did not have any gatorade except for two of the stops and I got about a third of a cup. Probably my fault for not reading details on the stops, but I just assumed. Next year I will take my own if I do this one again.

I think I hit a mini wall around mile 10 and just got a bit mentally out of it, but at that point I saw my brother almost at the tournaround and that gave me quite a boost. I was heading in as everyone else was heading out so there was plenty to look at and to keep me in good spirits. I was not able to do any race stalking this race as I just was not in the mood to remember the numbers, but I got plenty of bouncing eyefuls.

The finishing mile is a turnoff into a park that I run a lot so I knew what to expect. I could feel my legs start to weaken a bit, but I kept up strong and was able to pass two guys in the shoot just as I crossed. First time it ever happened, but I could feel some cramps coming on in my calves as I was giving the final push. I just kind of ran through it, but it freaked me out just a bit.

After I got some water I went back and waited for my brother to come in. I ran the final .3 to the finish with him to give him some pep as he was drained. Our whole family was there to cheer us on so it was a big day for both of us. He finished in 1:50 or so, so not too bad for his first one.

Overall, I could not have asked more about this day. I was nervous as I had not been able to run as much as I was trying to recover from the Chase and heal up my hip and groin. I was a little surprise at how well I ran considering that, but it all worked out pretty well.

Have a great day all.

Awesome write up (and race)!!!!! Sounds like its time to drink the Kool Aid on calf sleeves..........

 

[pmbrown_22]

Hey all. Lots of good racing out there. Tri-Man and DuffMan great racing.

I also raced last weekend and had a great race experience. I don't have all the details in front of me, but I did the Cincy Half Marathon this last weekend with my brother. It was his first one so I was a bit nervous for him, but decided that I was racing and he was on his own for the most part. I averaged 7:18 per mile and came in at 1:35:56, which is best for me by about 30 seconds or so from my last half in the spring. Overall it was a perfect day. Started out around 35 and did not get above 45 for the race.

I Sanded the first couple of miles, of course, but at the first water stop slowed myself because I tried to breath and take water at the same time. Water won. The first couple of miles I averaged right at 7:00 or a little faster. I just felt good and was moving on it. After the battle with water, I decided to slow it down a bit and made an effort to keep it around 7:10 or so. I was a little miffed at the water stops because they did not have any gatorade except for two of the stops and I got about a third of a cup. Probably my fault for not reading details on the stops, but I just assumed. Next year I will take my own if I do this one again.

I think I hit a mini wall around mile 10 and just got a bit mentally out of it, but at that point I saw my brother almost at the tournaround and that gave me quite a boost. I was heading in as everyone else was heading out so there was plenty to look at and to keep me in good spirits. I was not able to do any race stalking this race as I just was not in the mood to remember the numbers, but I got plenty of bouncing eyefuls.

The finishing mile is a turnoff into a park that I run a lot so I knew what to expect. I could feel my legs start to weaken a bit, but I kept up strong and was able to pass two guys in the shoot just as I crossed. First time it ever happened, but I could feel some cramps coming on in my calves as I was giving the final push. I just kind of ran through it, but it freaked me out just a bit.

After I got some water I went back and waited for my brother to come in. I ran the final .3 to the finish with him to give him some pep as he was drained. Our whole family was there to cheer us on so it was a big day for both of us. He finished in 1:50 or so, so not too bad for his first one.

Overall, I could not have asked more about this day. I was nervous as I had not been able to run as much as I was trying to recover from the Chase and heal up my hip and groin. I was a little surprise at how well I ran considering that, but it all worked out pretty well.

Have a great day all.

Awesome write up (and race)!!!!! Sounds like its time to drink the Kool Aid on calf sleeves..........

I am not sure if I am ready for that or not. It is the first time that it ever happened so I may wait and see if it happens again. I will say though that my calves are the only think that is still hurting me today so maybe you are right. I chaulked it up to getting less hidration than I needed due to the lack of Gatorade on the course. Of course, I also turn 35 in two weeks so if it means I am getting older, I will deny it.

 

[BassNBrew]

Feel like I'm back sliding and don't know why...

ran 9.5 zone 1 miles yesterday

1 - 9:09, 136

2 - 10:07, 134

3 - 9:24, 132

4 - 9:26, 133

5 - 9:37, 135

6 - 10:35, 135

7 - 10:24, 135

8 - 9:50, 135

9 - 10:05, 135

9.5 - 10:01, 135

total - 9:51, 135

The pace flucuations corespond precisely to what was going on elevation wise. Really expected and wanted this 135 hr pace to be around 9:15-9:30. I'd really like to just trust my training, but I'm into uncharted territory with 120+ miles mtd, 7 runs of 9+ miles, and 21h50m of total run time. I'm not sure if I've taken to many rest days and am shorting myself on miles (undertrained) or if my long runs of 3+ hours have taken their toll and I'm overtrained.

I expect to do 6-9 this evening, not sure what hr/pace I'll target.

 

[Sand]

Good thing you Sanded the start. That is the reason for the PR, I'm sure.

BTW folks, right now PMB PR and Sand PR are a dead heat. I finished my HM in Feb. in 1:35:56. Odd coincidence. I did sign up for the RnR NO, though, and that is a nice flat, fast course.

See I was not going to put this in there, but since you brought it up. I did stop twice to give high fives to my kids. I missed my littlest both times and had to go back and get him. So by that fact alone, I probably could have shaved about 2 seconds off my time. It is on now, I guess. I am going to train for a full come the spring, but it will most likely be a half by the time I get to it. We shall see. Maybe there is a half I can throw into my training.

Yeah, truth be told, I stopped near the finish of my 5K for a few quick drags on a spectator's cigarette while I waited for the clock to tick past Sand's 21:29.

You have to respect those Greek Gods, after all.

----

Man the bar keeps getting raised. I'm still hurting somewhat from my 14 miler on Sunday. Did a SDO swim yesterday - still holding good speed (1:10 100, 2:40 200). The endurance speed is the suxor, though - the one 500 I put in was pretty pitiful. Today's 5 miles hurt pretty good despite being an easy run.

Also, in case anyone is looking for compression socks - great deal going now.

 

[2Young2BBald]

Feel like I'm back sliding and don't know why...ran 9.5 zone 1 miles yesterday1 - 9:09, 1362 - 10:07, 1343 - 9:24, 1324 - 9:26, 1335 - 9:37, 1356 - 10:35, 1357 - 10:24, 1358 - 9:50, 1359 - 10:05, 1359.5 - 10:01, 135total - 9:51, 135The pace flucuations corespond precisely to what was going on elevation wise. Really expected and wanted this 135 hr pace to be around 9:15-9:30. I'd really like to just trust my training, but I'm into uncharted territory with 120+ miles mtd, 7 runs of 9+ miles, and 21h50m of total run time. I'm not sure if I've taken to many rest days and am shorting myself on miles (undertrained) or if my long runs of 3+ hours have taken their toll and I'm overtrained.I expect to do 6-9 this evening, not sure what hr/pace I'll target.

I'm guessing you have the alarm on your Garmin set on a max HR, correct? If so, switch things up and set a pace alarm (at say 9:20s) instead and see what this does to your HR. What you might find is that you are still comfortably in an HR range of 140ish at the desired pace and you can adjust your max HR by 5 to 10 in the future.

 

[tri-man 47]

pmb - as a compromise, you could get compression socks and wear them after your runs (around the house). That could help with the recovery.

And I'm still waiting for the Greek Sand Godtm to politely point out that his run times are in the middle of all his cross-training as opposed to those of us who are currently focused only on our running.

 

[pmbrown_22]

pmb - as a compromise, you could get compression socks and wear them after your runs (around the house). That could help with the recovery.

And I'm still waiting for the Greek Sand Godtm to politely point out that his run times are in the middle of all his cross-training as opposed to those of us who are currently focused only on our running.

Very true. I will definitely think about it if I continue to have problems.

 

[Ned]

7mi recovery run cut short to 6 thanks to the cramping calf. It was tight from the get-go, but didn't really hurt at all. About mile 5 it tightened up again, but nowhere near as bad as Sunday. I decided to cut the run short and just come home. I was feeling great, too.

143 HR @ 9:10 avg