Ran a 10k in June (4 Viewers)

[sho nuff]

Darrin, I wish we could split our temps.

32* with fog this morning. Thankfully not much wind so it was not that bad. I just need a better cover for my ears. Regular winter hats are too warm but I need something for the bald dome and the ears starting out. Plus, I don't like sunglasses so I like wearing a hat with a bill to block the sun (after the fog burns off...today thankfully the fog was with me the whole day (had a nice mist built up on the winter hat after the run).

Did a nice 11 miles (was going to do 12 but knew at 10 miles (about a mile from my house) that I was having a digestive emergency starting up. So 11 it was to avoid any mess.

Nice steady 10:05 per mile this morning. Felt great the whole time. Will scale back some next week with another half 2 weeks from today coming up.

 

[tri-man 47]

My mileage today was running back and forth on a cross country course to cheer on our small university's cross country teams. I was, literally, the school's only fan today since the race was 90 minutes north of Chicago. The last male runner in the race was from our team. I met him before the race and learned that he is a baseball player just trying to get back in shape. I made it a point to actively support him around the course with my bag of jedi mind tricks ..and he PR'ed by a minute! Fun times.

 

[prosopis]

I did 15.5 today. It was in the low 80s when I finished. I was feeling pretty good until the end. I had some of the worst bilateral calf cramps I have ever felt.

Was a nice run though, I kept my HR avg at 159.

 

[The_Man]

Darrin and Sho Nuff - nice work out there, especially having to battle the elements in different ways.

Tri-Man - so awesome of you to be out there, cheering for those guys

Prosopis - great run. Hopefully it was just some calf cramping at the end. Have you joined the compression sock crew? People swear by them.

I went for a Marathon Goal Pace run in my brand spanking new racing flats. OMFG, I felt like I was flying. Did a warm-up mile, then did 7 at 7:28 pace, then rocked out a 6:52 mile to finish it up. Was flat-out sprinting the last tenth because I give myself a gold star in my running log for any run that includes a mile under 7:00. It was definitely one of the best runs I've ever had, just because I was able to run that fast while keeping my effort totally under control (until the last mile anyway). It was pouring down frigid rain, occasionally switching over to snow - and there's nothing I love more than running in snow.

I love those shoes. I'm thinking I'm going to stay with my current shoes for training, but will definitely do speed work and race in the new ones.

 

[tri-man 47]

I love those shoes. I'm thinking I'm going to stay with my current shoes for training, but will definitely do speed work and race in the new ones.

Great! Which brand are those shoes?

 

[The_Man]

The new ones are Brooks ST5 Racers. They have more support than a pure racing shoe but still feel so light. My training shoe is the Asics 21xx line.

Feet feel fine now, so hopefully I won't wake up sore tomorrow.

 

[Darrinll40]

Darrin and Sho Nuff - nice work out there, especially having to battle the elements in different ways.

Tri-Man - so awesome of you to be out there, cheering for those guys

It's wasn't really the 70 degrees or the 100% humidity that had me bummed, it was the fact that the forecast was for a low of 54. I woke up expecting high 50's low 60's at the worst. This morning it was 54 out and I had an enjoyable easy 4 mile run. Though my right quad started having a little pain just after 2 miles. I slowed down a bit and ran through it. The pain was much less by mile 3. 21.5 for the week, most in 3 years.

73.30 for the month, not a lot compared to you guys, but better than the 50ish I have been averaging.

 

[prosopis]

Darrin and Sho Nuff - nice work out there, especially having to battle the elements in different ways.Tri-Man - so awesome of you to be out there, cheering for those guysProsopis - great run. Hopefully it was just some calf cramping at the end. Have you joined the compression sock crew? People swear by them.I went for a Marathon Goal Pace run in my brand spanking new racing flats. OMFG, I felt like I was flying. Did a warm-up mile, then did 7 at 7:28 pace, then rocked out a 6:52 mile to finish it up. Was flat-out sprinting the last tenth because I give myself a gold star in my running log for any run that includes a mile under 7:00. It was definitely one of the best runs I've ever had, just because I was able to run that fast while keeping my effort totally under control (until the last mile anyway). It was pouring down frigid rain, occasionally switching over to snow - and there's nothing I love more than running in snow.I love those shoes. I'm thinking I'm going to stay with my current shoes for training, but will definitely do speed work and race in the new ones.

Very cool. You are getting fast!!!!I like the gold star idea.

 

[Ned]

The new ones are Brooks ST5 Racers. They have more support than a pure racing shoe but still feel so light. My training shoe is the Asics 21xx line.

Feet feel fine now, so hopefully I won't wake up sore tomorrow.

I LOVE my flats and definitely know what you were feeling today. I am truly jealous that you are about to run long with those puppies.__________________

Today marked the end of cycle 3 of the Pfitz 18/55. Taking the advice from Tri & Wraith, again, I bumped today's 20 to a 22. Thank you, gentlemen. The confidence that this run has inspired is priceless. I killed it out there today. 39 degrees at the beginning was my cup of tea. I need that cold weather!

The miles just melted away today. I've mentioned it before, but my Sunday route takes me up through a local state park where I do about 6-7mi worth of trails before heading home. At about 10.3, I did my best BnB impression (warning, for the squeamish). I swear that root jumped out of the ground and wrapped around the toe of my shoe.

I think the Garmin lost singal a few times today as I had some weird splits while in the trails. I ultimately ended up running 22.35 @ 9:25 average. My kid is currently running laps around the house with my Garmin, so I can't grab the HR data.

Bring on the taper!

 

[gruecd]

Today marked the end of cycle 3 of the Pfitz 18/55. Taking the advice from Tri & Wraith, again, I bumped today's 20 to a 22. Thank you, gentlemen. The confidence that this run has inspired is priceless. I killed it out there today. 39 degrees at the beginning was my cup of tea. I need that cold weather!

The miles just melted away today. I've mentioned it before, but my Sunday route takes me up through a local state park where I do about 6-7mi worth of trails before heading home. At about 10.3, I did my best BnB impression (warning, for the squeamish). I swear that root jumped out of the ground and wrapped around the toe of my shoe.

I think the Garmin lost singal a few times today as I had some weird splits while in the trails. I ultimately ended up running 22.35 @ 9:25 average. My kid is currently running laps around the house with my Garmin, so I can't grab the HR data.

Bring on the taper!

Awesome stuff, Ned!

 

[gruecd]

I went for a Marathon Goal Pace run in my brand spanking new racing flats. OMFG, I felt like I was flying. Did a warm-up mile, then did 7 at 7:28 pace, then rocked out a 6:52 mile to finish it up. Was flat-out sprinting the last tenth because I give myself a gold star in my running log for any run that includes a mile under 7:00. It was definitely one of the best runs I've ever had, just because I was able to run that fast while keeping my effort totally under control (until the last mile anyway). It was pouring down frigid rain, occasionally switching over to snow - and there's nothing I love more than running in snow.I love those shoes. I'm thinking I'm going to stay with my current shoes for training, but will definitely do speed work and race in the new ones.

Way to go, speed demon!

 

[tri-man 47]

I smell a couple of great races coming soon!!!

 

[prosopis]

I smell a couple of great races coming soon!!!

 

[Ned]

Today marked the end of cycle 3 of the Pfitz 18/55. Taking the advice from Tri & Wraith, again, I bumped today's 20 to a 22. Thank you, gentlemen. The confidence that this run has inspired is priceless. I killed it out there today. 39 degrees at the beginning was my cup of tea. I need that cold weather!

The miles just melted away today. I've mentioned it before, but my Sunday route takes me up through a local state park where I do about 6-7mi worth of trails before heading home. At about 10.3, I did my best BnB impression (warning, for the squeamish). I swear that root jumped out of the ground and wrapped around the toe of my shoe.

I think the Garmin lost singal a few times today as I had some weird splits while in the trails. I ultimately ended up running 22.35 @ 9:25 average. My kid is currently running laps around the house with my Garmin, so I can't grab the HR data.

Bring on the taper!

Awesome stuff, Ned!

AVG HR was 156. Right on the money. I just need a sedative for race day and I should be all set.

 

[gruecd]

AVG HR was 156. Right on the money. I just need a sedative for race day and I should be all set.

I usually have a beer or a glass of red wine the night before a big race. Helps me relax.

 

[Sand]

First off The_man - you are crushing it right now!

Ned - great 22! Get jumped by a puma??

---

On my end, what a long week. Six straight days of running, culminating in a 16.2 mile run today. Pretty pedestrian 8:30s, but considering it was the longest run I have ever done, it feels good to have this one on the books. Funny story - yesterday ran a really easy 7 with the wife and got charged by a menace of a dog on the way out. Damn thing charges at full speed and doesn't bark - scares the crap out of me. Today, same damn dog, but this time at mile 15.7. I was really grumpy at this point, and a woman was outside the house. I yelled at her (pretty very loud) to get her dog and the dog has chased me "every ####### day". Woops - so much for being neighborly.

So this week has included my longest run ever by a couple miles and my largest weekly volume ever - 48 miles. Next week I'll back off a bit and have a 10k race on the schedule for Saturday. Did this race 2 years ago and it was the most run running race I've done. Should be a blast.

 

[gruecd]

Finally getting back into the swing of things. Week in review:

M - 8 miles at 7:16/mile

T - rest

W - 10 @ 7:52

T - 5 @ 7:59

F - 4.5 @ 7:43

S - 15 @ 8:19

S - 9 @ 8:01

Total - 51.5 miles

I'll probably keep my mileage here in the 50-55 range until I start training for Boston in January, mixing in some speed work probably starting next week. Like I've said before, it's kinda nice to just be running for the hell of it right now. I do make a weekly schedule to satisfy my type-A side, but if I don't feel like following it, I don't.

 

[2Young2BBald]

First off The_man - you are crushing it right now!

Ned - great 22! Get jumped by a puma??

---

On my end, what a long week. Six straight days of running, culminating in a 16.2 mile run today. Pretty pedestrian 8:30s, but considering it was the longest run I have ever done, it feels good to have this one on the books. Funny story - yesterday ran a really easy 7 with the wife and got charged by a menace of a dog on the way out. Damn thing charges at full speed and doesn't bark - scares the crap out of me. Today, same damn dog, but this time at mile 15.7. I was really grumpy at this point, and a woman was outside the house. I yelled at her (pretty very loud) to get her dog and the dog has chased me "every ####### day". Woops - so much for being neighborly.

So this week has included my longest run ever by a couple miles and my largest weekly volume ever - 48 miles. Next week I'll back off a bit and have a 10k race on the schedule for Saturday. Did this race 2 years ago and it was the most run running race I've done. Should be a blast.

So which marathon are you thinking of running? C'mon, spill.

 

[Sand]

First off The_man - you are crushing it right now!

Ned - great 22! Get jumped by a puma??

---

On my end, what a long week. Six straight days of running, culminating in a 16.2 mile run today. Pretty pedestrian 8:30s, but considering it was the longest run I have ever done, it feels good to have this one on the books. Funny story - yesterday ran a really easy 7 with the wife and got charged by a menace of a dog on the way out. Damn thing charges at full speed and doesn't bark - scares the crap out of me. Today, same damn dog, but this time at mile 15.7. I was really grumpy at this point, and a woman was outside the house. I yelled at her (pretty very loud) to get her dog and the dog has chased me "every ####### day". Woops - so much for being neighborly.

So this week has included my longest run ever by a couple miles and my largest weekly volume ever - 48 miles. Next week I'll back off a bit and have a 10k race on the schedule for Saturday. Did this race 2 years ago and it was the most run running race I've done. Should be a blast.

So which marathon are you thinking of running? C'mon, spill.

Can't a guy go on a simple 16 mile run without all kinds of accusations flying around?

 

[prosopis]

Today marked the end of cycle 3 of the Pfitz 18/55. Taking the advice from Tri & Wraith, again, I bumped today's 20 to a 22. Thank you, gentlemen. The confidence that this run has inspired is priceless. I killed it out there today. 39 degrees at the beginning was my cup of tea. I need that cold weather!

The miles just melted away today. I've mentioned it before, but my Sunday route takes me up through a local state park where I do about 6-7mi worth of trails before heading home. At about 10.3, I did my best BnB impression (warning, for the squeamish). I swear that root jumped out of the ground and wrapped around the toe of my shoe.

I think the Garmin lost singal a few times today as I had some weird splits while in the trails. I ultimately ended up running 22.35 @ 9:25 average. My kid is currently running laps around the house with my Garmin, so I can't grab the HR data.

Bring on the taper!

Awesome stuff, Ned!

AVG HR was 156. Right on the money. I just need a sedative for race day and I should be all set.

Damn, that is very nice running.

 

[prosopis]

First off The_man - you are crushing it right now!

Ned - great 22! Get jumped by a puma??

---

On my end, what a long week. Six straight days of running, culminating in a 16.2 mile run today. Pretty pedestrian 8:30s, but considering it was the longest run I have ever done, it feels good to have this one on the books. Funny story - yesterday ran a really easy 7 with the wife and got charged by a menace of a dog on the way out. Damn thing charges at full speed and doesn't bark - scares the crap out of me. Today, same damn dog, but this time at mile 15.7. I was really grumpy at this point, and a woman was outside the house. I yelled at her (pretty very loud) to get her dog and the dog has chased me "every ####### day". Woops - so much for being neighborly.

So this week has included my longest run ever by a couple miles and my largest weekly volume ever - 48 miles. Next week I'll back off a bit and have a 10k race on the schedule for Saturday. Did this race 2 years ago and it was the most run running race I've done. Should be a blast.

So which marathon are you thinking of running? C'mon, spill.

Can't a guy go on a simple 16 mile run without all kinds of accusations flying around?

uhhhhhh no

 

[sho nuff]

Hopefully will feel better tomorrow...but twisted the knee a bit goofing off with my son playing soccer.

Was a bit sore after it happened and got a bit stiffer tonight. Iced it up, so, we will see.

 

[pmbrown_22]

Great training runs guys. Ned and The_Man, you guys are getting primed for some big things.

Darrin - Nice run. Way to push yourself.

Sand - Jump right into the marathon pool. There is plenty of room.

------------------

As for me. My week off ends today, but that does not mean I have not been doing anything. I have been trying to train myself to see how much Halloween candy I can eat in one sitting. A marathon of sorts. I think I am averaging like 4 pieces every 10 minutes. I think I can get that average up to 5 or 6 if I really try hard or do some speed work.

Anyway, that is done as I am going to try and lose some weight between now and my next race. Not sure when or what that will be, but hopefully I can gain a bit of speed just by losing the weight.

Have a great day all.

 

[The_Man]

Thanks for the good words, everyone

My overall mileage base is nowhere close to where it should be with less than 4 weeks until my marathon, but oh well. I've been enjoying the individual workouts as they come. I am starting to feel good about my fitness - if I can manage to hang onto the gains I've made through the winter months, I should be in shape to really go for a strong marathon in late spring.

Yesterday was 17 miles - ended up with an 8:14 pace. That ended up being a little faster than was "comfortable" at the end, but I felt good about sustaining my pace for that long, especially on legs tired from Saturday's GMP run.

This week, I'm shooting for my first-ever 50-mile week, followed by tapering. Nice to know that a big milestone for me is just another week of minimal effort for Grue until he figures out what he really wants to do.

Ned - You are having an amazing training cycle. Now you just need to come through on raceday. Though with your weather luck, there will probably be an icestorm on the day of your race.

Sand - 16+ miles at an 8:30 pace is not pedestrian. I bet you could run a sub-4 marathon today.

PMB - My 8-year-old daughter is telling everyone how she came downstairs one morning after Halloween last year, and found a whole bunch of wrappers surrounding the couch cushions where I had fallen asleep after stealing much of her candy. She says she's hiding it this year.

 

[BassNBrew]

Finally had a break thru run last nite after packing on 10 pounds over the last two days. Yup, you read that correctly, went from 220 to 230 between Friday morning and Sunday nite. Belly didn't feel great last nite, but the legs did.

10 miles @ 8:28 pace, 144 hr.

I've been on the pooper all morning so hopefully the weight will settle somewhere lower.

For the week I ended up at 42.7 miles which was 9.7 miles over the plan. Thru wk 7 I'm net 1.2 miles.

Race week for me...

Mon - off, but I may do something easy.

Tue - 6 mi, zone 2

Wed - bike

Thur - off

Fri - 3 mi sub-zone 1

Sat - 18 mi Shut-in Ridge Trail race.

 

[BassNBrew]

For those interested, here's an elevation profile chart for Saturday's race.

http://www.trailheads.org/public_html/article.php?story=20081102212505581

 

[pigskinliquors]

Darrin: Great 7 miles, and awesome that you went over 20 for the week!

ShoNuff: I'd bet money that the 11th mile is the mile most likely to have digestive problems. Glad you were able to get in before it came out

Tri-Man: Great that you were there to cheer on the last place dood. He likely is just a few lunges away from major improvements.

Prosopsis: Super 15.5

The_Man: Excellent speed, and congrats on the gold star. I Love rain workouts, though sleet is no bueno. FWIW: I've run multiple marathons, and one ultra, and have never run more than 51 miles in any given week. = IMHO you have plenty of miles in the tank.

Sand: Way to crack new single run and week mileage barriers. Marathon ####### dogs!

Grue: 51.5 miles! Amazing that you are just getting started and are already at more miles in a week than I've ever run.

PMB: 4 pieces per 10 minutes is excellent pacing Me thinks that BnB might be exceeding your input.

BnB: Great to hear that you finally had a breakthrough! The elevation of your run this Saturday looks brutal. Hopefully some of the 10 lbs you've gained will have left prior to starting that ascent.

___________________________

My update:

I threw my annual Halloween Bash on Friday night, and it got pretty ugly, in an awesome way. Lots of debauchery, and weak brain cells lost in the process. Saturday ended up being a non-scheduled rest day, as we had early soccer, followed by 14 hours of tailgating, while watching all three of my teams Clemson, WI and A&M have ugly losses ). I drowned my sorrows and like BnB and PMP I'm pretty sure I gained quite a bit of extra weight in the process. I still somehow got a good ride in on Sunday.

The winds were only approx. 10 MPH and while my belly and head were hurting, my legs felt great. I wanted to go >26 (haven't done it in almost a year) and I also didn't want to push it too hard. I got in 28 but did end up pushing it a bit. I didn't have my HR strap on, as I didn't expect to need it, but wish I would have worn it. All miles felt downwind, and I don't think I ever exceeded a 175 HR. My final average was 21.1 MPH, and all but two miles were 20.0 mph (one included my only missed light, and the other I got stopped for cars at a 4 way stop). The course I did has some elevation and quite a bit of chip seal, so I'm pretty stoked about the results. I'm carrying more than 10 lbs at this time this year, than I was last year, so I can't wait to drop the weight in the Spring to see what I can do.

 

[2Young2BBald]

So which marathon are you thinking of running? C'mon, spill.

Can't a guy go on a simple 16 mile run without all kinds of accusations flying around?

Must be contagious. Talked to Mini Chad yesterday. On a whim (no water, no gels, no plan), he went for a 15+ mile run yesterday (surprising no one). Only difference, he is not in denial and is planning on signing up for RnR Arizona and doing the full in January with a buddy of his who is 6'11", so the photos should be interesting. On a different note, thanks for the swim info. I am going to put off the whole bilateral test until later in the winter, as the pool is where I am getting my most aggressive workouts at the moment. Did 2,000 yards last Monday in sets of 500 and 2,500 on Wednesday doing 1,500, 1 minute rest and then 1,000. Also did an hour on the spin bike Tuesday. Running is still an issue. Did runs of 3 on Thurs, 3.8 on Sat and 4.2 yesterday. Got new shoes on Saturday (Brooks Glycerin 9s) and they made a HUGE difference on my ankles during the runs, but the soreness after is still there. They were out of the box awesome and didn't have even a rub from them. My plan is still to do a trail race Sunday for fun and shut the whole running thing down for a few weeks after, using the bike and the pool to maintain fitness.

 

[Workhorse]

Hey all.

Running the Savannah Marathon this Saturday with a sub-3:30 goal. I think it's doable given my last few sub-marathon pace medium long runs. Certainly a lot more nagging pains this time through training. I had to scale back my weekly mileage to the 40s/week due to a few back and hip issues. The volume is starting to wear down my nearly 40 year old body. I think next time around I'm switching over to the FIRST plan to reduce the wear and tear.

 

[Ned]

Finally had a break thru run last nite after packing on 10 pounds over the last two days. Yup, you read that correctly, went from 220 to 230 between Friday morning and Sunday nite. Belly didn't feel great last nite, but the legs did.10 miles @ 8:28 pace, 144 hr.I've been on the pooper all morning so hopefully the weight will settle somewhere lower.For the week I ended up at 42.7 miles which was 9.7 miles over the plan. Thru wk 7 I'm net 1.2 miles.Race week for me...Mon - off, but I may do something easy.Tue - 6 mi, zone 2Wed - bikeThur - offFri - 3 mi sub-zone 1Sat - 18 mi Shut-in Ridge Trail race.

Damn, homey. That is a fantastic run!

 

[Ned]

So I kicked off my taper today with a deer hunt and #### a decent 9pt this morning. Pulling that sucker out had my legs screaming. They were total jelly after yesterday's 22.

 

[tri-man 47]

Great training runs guys. Ned and The_Man and BnB, you guys are getting primed for some big things.

Fixed! Nothing going on for me 'cept being lazy. I have decided to target a couple of duathlons next year, which will encourage me to push some cross-training on the indoor bike trainer through the winter.

 

[Sand]

Must be contagious. Talked to Mini Chad yesterday. On a whim (no water, no gels, no plan), he went for a 15+ mile run yesterday (surprising no one). Only difference, he is not in denial and is planning on signing up for RnR Arizona and doing the full in January with a buddy of his who is 6'11", so the photos should be interesting.

That doesn't surprise me at all! BTW, please check with him and see if he got his glasses back yet. I sent them to him a bit back.I am thinking of a full in January (this one). But I haven't decided nor have I signed up. That 16 miler hurts this morning pretty good. My weekly mileage: 27, 35, 30, 26 (Bourbon), 20 (post Bourbon + 5k), 35, 48. The last week is a bit of a stretch for what I can probably handle, and my body is letting me know today.

On a different note, thanks for the swim info. I am going to put off the whole bilateral test until later in the winter, as the pool is where I am getting my most aggressive workouts at the moment. Did 2,000 yards last Monday in sets of 500 and 2,500 on Wednesday doing 1,500, 1 minute rest and then 1,000. Also did an hour on the spin bike Tuesday. Running is still an issue. Did runs of 3 on Thurs, 3.8 on Sat and 4.2 yesterday. Got new shoes on Saturday (Brooks Glycerin 9s) and they made a HUGE difference on my ankles during the runs, but the soreness after is still there. They were out of the box awesome and didn't have even a rub from them. My plan is still to do a trail race Sunday for fun and shut the whole running thing down for a few weeks after, using the bike and the pool to maintain fitness.

Practice sighting as per the girl in the second video here. She has excellent form there. I do 100-200 of sighting drills just about every swim.

BnB - looks so awesome! We've come to expect that kind of insanity from you!

The_Man - hopefully I'd be better than 4hrs. Not sure what I'd aim for, but I'd be disappointed with ~4.

So who is racing this weekend? I know:

Sand - Vulcan 10k

Dexter - Iceman Cometh! (Deathmatch)

Turkish - Iceman Cometh! (Deathmatch)

Workhorse - Savannah 26.2

My buddy Steve is also racing - not that any of you know him, but he takes insanity to a new level. He has the Pinhoti 100 on tap. So intimidating to drive up next to his car to go running with him and see this.

 

[2Young2BBald]

So who is racing this weekend? I know:

Sand - Vulcan 10k

Dexter - Iceman Cometh! (Deathmatch)

Turkish - Iceman Cometh! (Deathmatch)

Workhorse - Savannah 26.2

2Y2BB - Highland Rugged Man 5 Mile Trail Race

My buddy Steve is also racing - not that any of you know him, but he takes insanity to a new level. He has the Pinhoti 100 on tap. So intimidating to drive up next to his car to go running with him and see this.

fixed above

 

[IvanKaramazov]

Hey all.Running the Savannah Marathon this Saturday with a sub-3:30 goal. I think it's doable given my last few sub-marathon pace medium long runs. Certainly a lot more nagging pains this time through training. I had to scale back my weekly mileage to the 40s/week due to a few back and hip issues. The volume is starting to wear down my nearly 40 year old body. I think next time around I'm switching over to the FIRST plan to reduce the wear and tear.

Good luck. I'll be running a local 5K that morning with a "don't embarass myself" goal, and then spending the rest of the morning drinking with our tailgating friends. I'll be rooting for you in between beers. ____________________________________I put together two pretty good back-to-back runs. Yesterday was 5 miles out-and-back. The out part had a 25-30 mph headwind, which switched to a tailwind on the way back. This was actually pretty fun since it wasn't that far. Running into the wind, the best I could manage was GA pace at HM effort, but on the way back I was able to easily hold down a sub-10K pace at HM effort. Today there was no wind to speak of and I put together 10 miles at not-quite-MP without really trying to.

 

[gruecd]

So who is racing this weekend?

Not 100% sure yet if I'll be racing, per se, but I've got the Tyranena Beer Run on Saturday morning. I'll be doing the "1/2 Barrel" route, but our drinking....err, running club is taking a bus down, so I'm thinking it's going to be more about the beer and less about running. It's a hilly course, and part of it's run on a crushed limestone trail, so it's not a particularly "fast" course anyway. I'll probably just see how I feel on Saturday and go from there.

 

[pigskinliquors]

Grue: I think we have enough pieces of data on you to know that if you are running, you are racing.

IvanK: race followed by tailgate is good form.

2Young: Love the name of your race

Sand: Thanks for sharing the video!

 

[The_Man]

Feeling good - 8 miles this morning. Ended up with an 8:27 pace overall, but what was cool was that I just ran each mile at a comfortable pace and kept getting progressively faster - did the first mile at 9:14 and ended up doing the last one at 7:37.

I've run 42 miles since Friday - with 9 scheduled for tomorrow and 8 on Thursday, I'll end up with 59 miles over that 7 day stretch. That's a little skewed, since I slid last week's scheduled 8-mile Thursday run to Friday, but still pretty cool - my previously all-time weekly high is 44 miles. Best part is how good my legs are feeling; I swear they felt better 6 miles into today's run than they did when I started.

 

[tri-man 47]

Hey all.

Running the Savannah Marathon this Saturday with a sub-3:30 goal. I think it's doable given my last few sub-marathon pace medium long runs. Certainly a lot more nagging pains this time through training. I had to scale back my weekly mileage to the 40s/week due to a few back and hip issues. The volume is starting to wear down my nearly 40 year old body. I think next time around I'm switching over to the FIRST plan to reduce the wear and tear.

Workhorse - I hope the race goes well! You might want to start cautiously. A few years ago, I did a fall marathon after a heavy season of racing/training, which had limited me also to about 40s/week. Come race time, I didn't have a big enough base to sustain a strong pace. Hopefully it's different for you. But a moderate start and a pick-up if you're feeling strong late in the race wouldn't be a bad strategy. (I'd be remiss if I didn't suggest using HR data as a guide, particularly through the early part of the race.)

 

[BassNBrew]

Feeling good - 8 miles this morning. Ended up with an 8:27 pace overall, but what was cool was that I just ran each mile at a comfortable pace and kept getting progressively faster - did the first mile at 9:14 and ended up doing the last one at 7:37.I've run 42 miles since Friday - with 9 scheduled for tomorrow and 8 on Thursday, I'll end up with 59 miles over that 7 day stretch. That's a little skewed, since I slid last week's scheduled 8-mile Thursday run to Friday, but still pretty cool - my previously all-time weekly high is 44 miles. Best part is how good my legs are feeling; I swear they felt better 6 miles into today's run than they did when I started.

I was with you until you dropped me like a rock with the 7:37. Your going to have to start running with Gru.

 

[BassNBrew]

So who is racing this weekend? I know:

Sand - Vulcan 10k

Dexter - Iceman Cometh! (Deathmatch)

Turkish - Iceman Cometh! (Deathmatch)

Workhorse - Savannah 26.2

2Y2BB - Highland Rugged Man 5 Mile Trail Race

BnB - Shut-In Ridge Trail Run 18 mi

My buddy Steve is also racing - not that any of you know him, but he takes insanity to a new level. He has the Pinhoti 100 on tap. So intimidating to drive up next to his car to go running with him and see this.

fixed above

fixed again, although I'll be surviving, not racing.

 

[pmbrown_22]

Feeling good - 8 miles this morning. Ended up with an 8:27 pace overall, but what was cool was that I just ran each mile at a comfortable pace and kept getting progressively faster - did the first mile at 9:14 and ended up doing the last one at 7:37.I've run 42 miles since Friday - with 9 scheduled for tomorrow and 8 on Thursday, I'll end up with 59 miles over that 7 day stretch. That's a little skewed, since I slid last week's scheduled 8-mile Thursday run to Friday, but still pretty cool - my previously all-time weekly high is 44 miles. Best part is how good my legs are feeling; I swear they felt better 6 miles into today's run than they did when I started.

You are putting in some great training. I think you are going to be pleasantly surprised with your results. Nice kick at the end. Always nice to know you can get faster as the run goes and still feel comfortable. The more "comfortable" miles you can put in on race day like that will pay off in the last couple.As for me. I ran 4 yesterday just to get back into things. I felt pretty good considering the week off. My legs are ready for more. I am going to try and get another 5 in tonight if the schedule allows it.Have a great day all.

 

[pigskinliquors]

Happy day after Halloween all. I'm hurting pretty bad today. I did a pretty hard elliptical workout yesterday late afternoon, then quickly got home, showered and took my kiddos trick or treating. In our neighborhood, we take all the kids at once to each house in the neighborhood in Rangers and Golf Carts. We had a good 50 kids in tow, and each Ranger had a cooler full of beer, and many of the houses offered beers to us dads hauling all the kids (Moms stay at each house to wait for the herd of kids to show up). After getting our bounty done around 9:00 the dads stayed at my neighbor's kegerator until it floated (now only 10:00). Another dad thought it would be a good idea to go downtown to look at mostly nekkid co-eds, which I of course couldn't turn down. We saw many said coeds, and horny single mom's (my flavor) and straggled back home just in time to see the clock hit 4:15 am. Alarm went off at 7:00 to get to an 8:00 meeting, and I've literally done nothing since my 8:00 meeting other than some e-mail, and browsing on FBG's. I need to try to get a 20 mile ride in later, and only hope I'm back to sober by then. Head is really poundy, hands are jittery, mouth is sweaty, and I belly is gurgly. Fun.

 

[Ned]

Happy day after Halloween all. I'm hurting pretty bad today. I did a pretty hard elliptical workout yesterday late afternoon, then quickly got home, showered and took my kiddos trick or treating. In our neighborhood, we take all the kids at once to each house in the neighborhood in Rangers and Golf Carts. We had a good 50 kids in tow, and each Ranger had a cooler full of beer, and many of the houses offered beers to us dads hauling all the kids (Moms stay at each house to wait for the herd of kids to show up). After getting our bounty done around 9:00 the dads stayed at my neighbor's kegerator until it floated (now only 10:00). Another dad thought it would be a good idea to go downtown to look at mostly nekkid co-eds, which I of course couldn't turn down. We saw many said coeds, and horny single mom's (my flavor) and straggled back home just in time to see the clock hit 4:15 am. Alarm went off at 7:00 to get to an 8:00 meeting, and I've literally done nothing since my 8:00 meeting other than some e-mail, and browsing on FBG's. I need to try to get a 20 mile ride in later, and only hope I'm back to sober by then. Head is really poundy, hands are jittery, mouth is sweaty, and I belly is gurgly. Fun.

 

[prosopis]

Feeling good - 8 miles this morning. Ended up with an 8:27 pace overall, but what was cool was that I just ran each mile at a comfortable pace and kept getting progressively faster - did the first mile at 9:14 and ended up doing the last one at 7:37.I've run 42 miles since Friday - with 9 scheduled for tomorrow and 8 on Thursday, I'll end up with 59 miles over that 7 day stretch. That's a little skewed, since I slid last week's scheduled 8-mile Thursday run to Friday, but still pretty cool - my previously all-time weekly high is 44 miles. Best part is how good my legs are feeling; I swear they felt better 6 miles into today's run than they did when I started.

freaking awesome. Your hard work is really paying off.

 

[prosopis]

Happy day after Halloween all. I'm hurting pretty bad today. I did a pretty hard elliptical workout yesterday late afternoon, then quickly got home, showered and took my kiddos trick or treating. In our neighborhood, we take all the kids at once to each house in the neighborhood in Rangers and Golf Carts. We had a good 50 kids in tow, and each Ranger had a cooler full of beer, and many of the houses offered beers to us dads hauling all the kids (Moms stay at each house to wait for the herd of kids to show up). After getting our bounty done around 9:00 the dads stayed at my neighbor's kegerator until it floated (now only 10:00). Another dad thought it would be a good idea to go downtown to look at mostly nekkid co-eds, which I of course couldn't turn down. We saw many said coeds, and horny single mom's (my flavor) and straggled back home just in time to see the clock hit 4:15 am. Alarm went off at 7:00 to get to an 8:00 meeting, and I've literally done nothing since my 8:00 meeting other than some e-mail, and browsing on FBG's. I need to try to get a 20 mile ride in later, and only hope I'm back to sober by then. Head is really poundy, hands are jittery, mouth is sweaty, and I belly is gurgly. Fun.

Good lord,man. I dont remember enjoying being divorced as much as you do. I may have stayed single if I was having that kind of fun.

 

[Ned]

So today was a good lesson that I need to sock away into that "suck it up you pansy" memory bank. In a day where I felt weak it showed me just how strong I've gotten this past year. I still have no idea where I found this run, but it was pretty inspiring. The first run of the taper was an 8mi with 5x600M VO2 max workout.With the 22 miler 2 days ago and I wasn't expecting a whole lot. The first repeat hurt a lot more than the first usually does. I thought for sure by #3 I'd be crying for mommy. Maybe this was really a lesson of fast vs slow twitch muscle use? I actually felt like I was getting stronger throughout 1-4. #5 hurt like a B, but at that point there was no turning back. I was fading pretty damn fast by then, but WTH. I'm pumped!

2 up, repeats, 3.25 down

1 - 2:29 169HR (6:33 pace)

2 - 2:28 169 (6:31)

3 - 2:28 175 (6:31)

4 - 2:26 177 (6:25)

5 - 2:26 177

 

[sho nuff]

Nice run Ned.

Since I took a rest last night to take the kids out (though, I did a single quarter mile run after having to jog my daughter back to the house and then run back up to catch up with my son and the rest of the crew...went out for 6 tonight. Decided to just pull a 6.2 and see what I had in me.

55:35

1: 9:08 144

2: 9:16 157

3: 8:37 162 (a lot of downhill in this one going out of the neighborhood)

4: 9:02 160

5: 9:05 164

6: 8:44 169

.2: 1:40 175 (uphill to the house)

Really felt good and did not feel like a huge struggle at any time.

Waiting to hear if my one friend who is running this next half with me is going to try to pull a sub 2 or around 2hour half.

Not sure its the right course for me to go for it...but might give it a try to close out my race year (well, might do a 5k or so at some point...some little local ones.)

 

[The_Man]

Workhorse - good luck with that 3:30 marathon. I think you've got it in you, but don't push it to the point of injury.

Ivan - 5K followed by tailgating sounds like a hell of a way to spend a Saturday. What game are you tailgating at?

Grue - at a beer run, do they make the Clydesdales pull the beer wagon? You deserve to kick back and enjoy.

BnB - Can't wait to hear your race report.

PSL - thank goodness you were a member of this thread back when you were still married. Otherwise you would probably be posting your continuing adventures in some thread like "Newly Divorced Guy Continues to Party Like a Rock Star" and I might not get to read and enjoy your stories on a regular basis.

Ned - what an awesome run, especially on tired legs. Have you locked in a goal for your Marathon yet?

Sho Nuff - nice job on the impromptu 10K. I think you should definitely go for it in the Half Marathon. You've had an awesome season, regardless of how that final race turns out. But it would be amazing to go out with a fantastic result.

Very uneventful run for me this morning, cranked out 9 miles feeling comfortable, at what turned out to be an 8:23 pace. The cool thing is that boosted me over the top for my first ever 50-mile week. Over the last 6 days I've done 51 miles:

Fri: 8 at 8:25 (last mile at 7:36)

Sat: 9 GMP run, 7 at 7:28 (then last mile at 6:52)

Sun: 17 at 8:16

Mon: off

Tues: 8 at 8:27 (last mile at 7:37)

Wed: 9 at 8:23

I have 8 on the schedule for tomorrow, before a rest day Friday, which would give me 59 for the week. But instead of running in the a.m. like usual tomorrow, I'm going to go after work and see how I feel. Legs feel surprisingly fresh, my right foot is just a little sore.

And yes I see that my long run pace is faster than the pace of my General Aerobic runs. I know that's not how it's supposed to be, but I'm really just running all of these at a comfortable pace, and that's how they turn out - LR is later in the day, and I fuel on the LR but not the others, so that might be part of it.

Did see a scary sight this morning - a car turning left into a nursing home's driveway took out a bicyclist who had the misfortune to be crossing the entrance to the driveway at the same time. The bike guy was wearing a headlamp, but it was still pitch-black at 6:30 and the driver must not have seen him. I got there after the driver had called 911 but before the cops arrived. The bike guy was sitting up and said he was o.k. so I kept going, but the front right plastic fender and the headlight of the car were all mangled. Be careful out there!

 

[Ned]

Sho Nuff - nice job on the impromptu 10K. I think you should definitely go for it in the Half Marathon. You've had an awesome season, regardless of how that final race turns out. But it would be amazing to go out with a fantastic result.

You got the first under your belt. Why not push the envelope on #2 to see what you got?

Very uneventful run for me this morning, cranked out 9 miles feeling comfortable, at what turned out to be an 8:23 pace. The cool thing is that boosted me over the top for my first ever 50-mile week. Over the last 6 days I've done 51 miles:

Fri: 8 at 8:25 (last mile at 7:36)

Sat: 9 GMP run, 7 at 7:28 (then last mile at 6:52)

Sun: 17 at 8:16

Mon: off

Tues: 8 at 8:27 (last mile at 7:37)

Wed: 9 at 8

Great job! 59 is huge!!