Ran a 10k in June (6 Viewers)

[Sand]

Updated:

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

Ivan - "Don't Embarrass Myself" 5k

Not much trash talking out of Dexter and Turkish. I, for one, am very disappointed.

 

[pigskinliquors]

...I may have stayed single if I was having that kind of fun.

So far I've been treating divorced life like a 5k and I've been SandingTM the start, as I don't know how long it's going to last. If it ends up being a marathon, I'm going to have to change my strategy...or get on the liver transplant waiting list Ned: Awesome repeats, especially on tired feeling legs. I also want to know your marathon goal

Sho-Nuff: using RW's training calculator, it sounds like a sub 2:00 Half is more than within your reach. Using your 55:35 "no struggle" 10k time, it converts to a projected 2:02:26 half. Shave off just over a minute on your 10k time, and you'll be projected at sub 2:00. Go for it!!!!!!

WH: I also agree that a 3:30 is within your reach. There are a crapload of variables to deal with for projecting marathon times, but if the stars align you will go sub 3:30. You've trained for it, and you've shown the ability to get it. Let's hope the stars agree!

The_Man: 51 in 6 days and 59 this week is mucho-alotto! Regarding the cyclist

Dexter/Turkish: as Sand said, Git talking some trash pansy boys.

My Update:

I found away to get out in the afternoon even though it was a brutal hangover once the drunk part wore off. The winds were close to 20mph which made it interesting. I was averaging over 24 mph after the first 7 (almost all down wind), while I did all I could to hold on for a 20.6 average for the total 18. My legs were a bit sore this morning as I pushed it a bit more than I have been coming into the gale force winds (bike was bouncing around quite a bit). Today I'll be enjoying the scenery in front of the ellipticals again. I also must have done something right on Halloween night, as the young lady (old enough to be my daughter or Tri-Man's granddaughter ) I was entertaining forwarded me a picture of us (didn't even know one was taken, though I obviously posed) and wants to know if we can go out sometime.

Top 10 signs you are not winning the NYC marathon.

 

[gruecd]

Updated:

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

Ivan - "Don't Embarrass Myself" 5k

Not much trash talking out of Dexter and Turkish. I, for one, am very disappointed.

Thanks for leaving me out. ###.

 

[The_Man]

So far I've been treating divorced life like a 5k and I've been SandingTM the start, as I don't know how long it's going to last. If it ends up being a marathon, I'm going to have to change my strategy...or get on the liver transplant waiting list

I love this. This is quickly going to make it into my outlook on life, like "Office Space is a good movie, but it kind of SandsTM the start and then falls apart a little." Or "The Ravens really SandedTM the season by killing the Steelers in Week 1 and then losing to the Titans in Week 2."

Don't want to share it with my wife though, as I don't want to hear, "Honey, you really SandedTM it in bed last night." I don't mind SandingTM it in bed, I just don't want to hear about it the next morning.

 

[BassNBrew]

Feeling better about the training plan after the last two runs.

Yesterday I went out for a 6 mile zone 2 run.

mile 1 - 7:56, 148 hr

mile 2 - 8:21, 147 hr slightly up

Decided to amp it up and see if I could hold a 8:15 pace for the run.

mile 3 - 8:12, 144 hr slightly downhill, didn't really amp it up

Hit the turnaround and had to come back up the hill

mile 4 - 8:16, 151

mile 5 - 8:00, 153

Now I'm running through some quick calculations and there's a remote chance of busting the 50 min 10k mark which would be a pr.

mile 6.2 - 7:32, 159

Finished up at 49:49 for a new pr. Overall pace for the 6.2 was 8:02.

Best part is that I'm still at 225 lbs. If I can ever figure out how to get down to 200 there's another 5 minutes of free time on the table.

 

[tri-man 47]

Don't want to share it with my wife though, as I don't want to hear, "Honey, you really SandedTM it in bed last night." I don't mind SandingTM it in bed, I just don't want to hear about it the next morning.

It'd be OK if she calls you a Clydesdaletm.

 

[pigskinliquors]

...Finished up at 49:49 for a new pr. Overall pace for the 6.2 was 8:02.Best part is that I'm still at 225 lbs. If I can ever figure out how to get down to 200 there's another 5 minutes of free time on the table.

Lots of goodness in that post! If you learn a secret to dropping poundage that doesn't include changing awful eating and drinking habits or running, please let me know. My plan is to keep the weight on through the winter, and then try to shed it for bikini (watching) season.

 

[pigskinliquors]

Don't want to share it with my wife though, as I don't want to hear, "Honey, you really SandedTM it in bed last night." I don't mind SandingTM it in bed, I just don't want to hear about it the next morning.

It'd be OK if she calls you a Clydesdaletm.

Considering I "talk" with y'all more than virtually anybody else, it wouldn't be silly to start our own language. Some examples to kick us off and potential meanings for each:Trimaning: Living to be extremely old; being Chuck Norris-esque; doing things that only younger people should be able to

Grueing: Going fast; being tall; having a strange differential between 5k and marathon speeds, etc.

2Younging: Obsessing over details; being unfairly treated based on your stature; being premature...ly bald

Neding: Obsessing over HR

BnBing: Doing big things with little plans; going balls-out

BostonFreding: Having unplanned hilarious results to serious events

just a start.

 

[BassNBrew]

Cracked 160 miles for the month of October which equated to somewhere north of 28 hrs of running. Both are new record highs for me.

Looking at the next 4 months on the plan...

Nov - 140

Dec - 190

Jan - 200+

Feb - 160

That has a bunch of trail runs worked in.

This month should be a piece of cake. Looking at 4 hrs this Sat and only two other runs over 2 hours long.

8 weeks down, 16 to go.

 

[Sand]

So far I've been treating divorced life like a 5k and I've been SandingTM the start, as I don't know how long it's going to last. If it ends up being a marathon, I'm going to have to change my strategy...or get on the liver transplant waiting list

I love this. This is quickly going to make it into my outlook on life, like "Office Space is a good movie, but it kind of SandsTM the start and then falls apart a little." Or "The Ravens really SandedTM the season by killing the Steelers in Week 1 and then losing to the Titans in Week 2."

Don't want to share it with my wife though, as I don't want to hear, "Honey, you really SandedTM it in bed last night." I don't mind SandingTM it in bed, I just don't want to hear about it the next morning.

HFS guys. If my wife actually saw this stuff and understood it she'd probably bar me from being on here...

Updated:

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

Ivan - "Don't Embarrass Myself" 5k

Grue - Tryanena Beer "Where we validate the Clydesdale "age group" by having them schlep the beer cart" Run

Not much trash talking out of Dexter and Turkish. I, for one, am very disappointed.

Thanks for leaving me out. ###.

Happy now?

 

[proninja]

pigskin>you're getting pretty fast on that steed of yours

 

[Ned]

Don't want to share it with my wife though, as I don't want to hear, "Honey, you really SandedTM it in bed last night." I don't mind SandingTM it in bed, I just don't want to hear about it the next morning.

It'd be OK if she calls you a Clydesdaletm.

 

[tri-man 47]

Cracked 160 miles for the month of October which equated to somewhere north of 28 hrs of running. Both are new record highs for me.Looking at the next 4 months on the plan...Nov - 140Dec - 190Jan - 200+Feb - 160That has a bunch of trail runs worked in.This month should be a piece of cake. Looking at 4 hrs this Sat and only two other runs over 2 hours long.8 weeks down, 16 to go.

You're doing great! The little setbacks are to be expected when you're pushing like you are. Stay focused, and be smart. I'm looking forward to the weekend report!

 

[Sand]

pigskin>you're getting pretty fast on that steed of yours

Which one?And how would you know???

 

[proninja]

pigskin>you're getting pretty fast on that steed of yours

Which one?And how would you know???

Steed = bikeI'd know because he posts in here

 

[prosopis]

You guys are killing it in here. I had to go to my daughters soccer game today and I worked late. I managed to squeeze 4 miles in between the two. I was hoping for more but it is what it is. I drove to where the soccer game was parked and ran. Kind of fun to be in an area I dont know. I ended up on a golf course. I was trying to stay on cart paths but at times I had to run on the greens. I am not sure about golf course etiquette, is it cool to run on the grass? No one was playing where I was so I did not think I could hurt anything. I did have to make a pit spot at one of the rest rooms. I about peeled the paint off the walls :X :

It was a fun little run. My daughters soccer team is not very good. They lost 2-0 and one of those goals was not made by the opposing team

 

[Sand]

You guys are killing it in here. I had to go to my daughters soccer game today and I worked late. I managed to squeeze 4 miles in between the two. I was hoping for more but it is what it is. I drove to where the soccer game was parked and ran. Kind of fun to be in an area I dont know. I ended up on a golf course. I was trying to stay on cart paths but at times I had to run on the greens. I am not sure about golf course etiquette, is it cool to run on the grass? No one was playing where I was so I did not think I could hurt anything. I did have to make a pit spot at one of the rest rooms. I about peeled the paint off the walls :X :It was a fun little run. My daughters soccer team is not very good. They lost 2-0 and one of those goals was not made by the opposing team

Fairways are fine. Greens are a big no no.And kid's soccer has a large friendly fire component to it.

 

[pmbrown_22]

Great work in here guys. Not just on the workouts, but the humor. I am getting a good ab workout just reading this stuff. As far as the own language goes, I am in agreement with Sand that if my wife could read this stuff, she probably would not have let me anywhere near the Bourbon Chase. What she does not know won't hurt her though.

I got in 5 hilly miles yesterday and it felt great. This is my favorite time to run. Cool crisp air and easy to breath. Run was and always is a challenge as I gain and lose 1350 feet over that 5 miles, but it is a great workout for the lungs and the legs. Gets me back to where I want to be in a hurry.

Have a great day all.

 

[tri-man 47]

Great work in here guys. Not just on the workouts, but the humor. I am getting a good ab workout just reading this stuff. As far as the own language goes, I am in agreement with Sand that if my wife could read this stuff, she probably would not have let me anywhere near the Bourbon Chase. What she does not know won't hurt her though.

Speaking of the Chase ...I hadn't mentioned it before, but my wife (who had met gruecd before) saw the pic on the shirts and immediately commented that it reminded her of grue. 2Young2LookLikeTheFBG?

 

[pigskinliquors]

pigskin>you're getting pretty fast on that steed of yours

Which one?And how would you know???

Steed = bikeI'd know because he posts in here

Thanks for clarifying proninja, and thanks for the compliment. It feels great to be back doing at least something. Sand: I'm not overly fast with all my steeds Prosopsis: If it is a private course, it's not even appropriate to be on the cart paths. Also, if it's a public course, during playing hours, not appropriate to be running at all on it either. I used to LOVE running during soccer practices I've actually thought about bringing my bike and trainer, and spinning during practice, though I don't think I want to be "that guy."BnB: Like Tri-Man said, you are doing awesome. Minor slow runs, etc. are going to happen, as are breakthrough runs. As your mileage keeps increasing, your bad runs will be as good as your good runs once used to be. pmbrown: 1350 feet over 5 miles sounds like something BnB would do for pleasure. __________________________My update:hoped to get a ride in early this morning, but it was 45 degrees (30 degrees cooler than last week!) with 25 mph winds (gusts well over 30). I decided to postpone until this afternoon, and unless the wind dies down will likely do some intervals on my trainer.

 

[IvanKaramazov]

It was quite a bit colder today than I thought it was going to be, so I ended up running inside. I haven't done a whole lot of TM running since spring, so I had forgotten about some of the inspiration provided by working out in a college wellness center. For example, some blonde undergrad in short shorts and and a shirt that was two sizes too small was apparently having hamstring problems, so she spent several minutes stretching and massaging her thigh in one of the open areas in front of the main bay of treadmills. Of course, it's really Mrs. Karamazov who figures to be the main beneficiary of this sort of thing, but still.

 

[Ned]

It was quite a bit colder today than I thought it was going to be, so I ended up running inside. I haven't done a whole lot of TM running since spring, so I had forgotten about some of the inspiration provided by working out in a college wellness center. For example, some blonde undergrad in short shorts and and a shirt that was two sizes too small was apparently having hamstring problems, so she spent several minutes stretching and massaging her thigh in one of the open areas in front of the main bay of treadmills. Of course, it's really Mrs. Karamazov who figures to be the main beneficiary of this sort of thing, but still.

I drove by an inspirational being yesterday that nearly inspired me to park the truck and start running with her. GB those creatures.On the marathon goal front - I'm purposely dodging the question right now as I honestly have no friggin' clue what I want to shoot for. I go from thinking that I should be conservative and having a good experience to "going for it" again. The blow up at my first marathon and the blow up at the last HM have me pretty guarded about going for it. But that goes against my gruecd-esque nature. So I'm very conflicted right now. I will figure something out soon, but my gut tells me 3:50 might be the real target. We'll see...

 

[Zow]

Haven't been in this thread in awhile because, after my move, aside from almost daily crossfit I've kind of let my fitness go. However, inspired by my gf who recently ran the Dublin marathon, I'm going to be working up the energy and motivation to run the Phoenix PF Chang's in January. Should be interesting as I've never done more than an impromptu 10k. I think the last timed run I did was a two-miler and I finished in 14:something, so I gotta learn to teach myself to run slower probably.

I'm also planning on doing this, this weekend: www.ruggedmaniac.com. It's a 5k through mud and water with some crazy obstacles. Anyone do this? If so, was it worthwhile or just plain dumb?

 

[Zow]

It was quite a bit colder today than I thought it was going to be, so I ended up running inside. I haven't done a whole lot of TM running since spring, so I had forgotten about some of the inspiration provided by working out in a college wellness center. For example, some blonde undergrad in short shorts and and a shirt that was two sizes too small was apparently having hamstring problems, so she spent several minutes stretching and massaging her thigh in one of the open areas in front of the main bay of treadmills. Of course, it's really Mrs. Karamazov who figures to be the main beneficiary of this sort of thing, but still.

College gyms are awesome.

 

[Juxtatarot]

Haven't been in this thread in awhile because, after my move, aside from almost daily crossfit I've kind of let my fitness go. However, inspired by my gf who recently ran the Dublin marathon, I'm going to be working up the energy and motivation to run the Phoenix PF Chang's in January. Should be interesting as I've never done more than an impromptu 10k. I think the last timed run I did was a two-miler and I finished in 14:something, so I gotta learn to teach myself to run slower probably.

The marathon or half marathon?

 

[prosopis]

I plan on staying away from golf courses in the future. I was running some desert trails when I wandered onto the course yesterday. I am pretty sure it was a public course but I dont really know. Rest day for me today.

 

[Ned]

Haven't been in this thread in awhile because, after my move, aside from almost daily crossfit I've kind of let my fitness go. However, inspired by my gf who recently ran the Dublin marathon, I'm going to be working up the energy and motivation to run the Phoenix PF Chang's in January. Should be interesting as I've never done more than an impromptu 10k. I think the last timed run I did was a two-miler and I finished in 14:something, so I gotta learn to teach myself to run slower probably. I'm also planning on doing this, this weekend: www.ruggedmaniac.com. It's a 5k through mud and water with some crazy obstacles. Anyone do this? If so, was it worthwhile or just plain dumb?

The full marathon? Not to piss on the parade from jump street, but it's going to be pretty fn tough to go from zero running to a marathon in 2 or so months. What's the GF say?

 

[Zow]

Haven't been in this thread in awhile because, after my move, aside from almost daily crossfit I've kind of let my fitness go. However, inspired by my gf who recently ran the Dublin marathon, I'm going to be working up the energy and motivation to run the Phoenix PF Chang's in January. Should be interesting as I've never done more than an impromptu 10k. I think the last timed run I did was a two-miler and I finished in 14:something, so I gotta learn to teach myself to run slower probably.

The marathon or half marathon?

half. I have zero desire to do a full. Seems too masochistic for me.

 

[gruecd]

2Young2LookLikeTheFBG?

Not2Young2StompAnOldGuy

 

[tri-man 47]

On the marathon goal front - I'm purposely dodging the question right now as I honestly have no friggin' clue what I want to shoot for. I go from thinking that I should be conservative and having a good experience to "going for it" again. The blow up at my first marathon and the blow up at the last HM have me pretty guarded about going for it. But that goes against my gruecd-esque nature. So I'm very conflicted right now. I will figure something out soon, but my gut tells me 3:50 might be the real target. We'll see...

Target a HR range, start with that, and see where it takes you! Take your own medicine, doctor!My 5K race pics:http://www2.brightroom.com/88742/943 Not only did a photographer catch me in the act of spitting, his next pic captured it flying through the air beyond my left shoulder. So classy. I'm ticked, though, because a real hottie passed me midway through the race (running top and shorts both tight and skimpy) but she must have been a bandit ...no race pics. dang.

 

[Ned]

On the marathon goal front - I'm purposely dodging the question right now as I honestly have no friggin' clue what I want to shoot for. I go from thinking that I should be conservative and having a good experience to "going for it" again. The blow up at my first marathon and the blow up at the last HM have me pretty guarded about going for it. But that goes against my gruecd-esque nature. So I'm very conflicted right now. I will figure something out soon, but my gut tells me 3:50 might be the real target. We'll see...

Target a HR range, start with that, and see where it takes you! Take your own medicine, doctor!My 5K race pics:http://www2.brightroom.com/88742/943 Not only did a photographer catch me in the act of spitting, his next pic captured it flying through the air beyond my left shoulder. So classy. I'm ticked, though, because a real hottie passed me midway through the race (running top and shorts both tight and skimpy) but she must have been a bandit ...no race pics. dang.

at the spitter pic. Don't get me wrong. I will be using HR as my guide, but just as grue said a while ago. In the end, its the time we're after. I will have time targets to chase after. I'm pretty sure, HR wise, that I will be setting out early at a 155-160 range for the first half and then go from there. That's all assuming the sedatives keep my HR in check pre-race.

 

[pigskinliquors]

IvanK: The scenery at our University Rec Center makes my elliptical days my favorite by far. The talent last Wed. was just unbelievable. I'd get my eyes focused on one hottie, only to be distracted by another. I was struggling to determine where to keep my focus. I've also learned that the elliptical right in front of the ab machine is better than the abductor machine. I like the side view of the abductor, and the straight on of coeds bending at the waist in front of me is almost religious.

Ned: start at a desired tempo and see what it does for your HR. Remember that HR will almost always be elevated in mile one. Focus on getting a good rhythm with pace and breathing and it will settle down.

Zow: The Muddy Buddy's, etc. are a lot of fun. Just don't plan on doing too much racing. They often get you bottle necked as you are waiting for large numbers of people to complete an obstacle. Regarding the half; Go for it! You have a couple months = plenty of time to get up to a 10 or 11 mile long run prior to race day.

Tri-Man: I love the spitting pic. I'm not sure everyone knows it, but Tri-Man's tears actually cure cancer. The tragedy related to that is that he has never cried.

______________________________

My update:

I had a great ride yesterday. I planned on going home and getting on the trainer, as the winds were at 23 mph, and the gusts around 30 (and it seemed to be constantly gusting). I went to set up the trainer and said F this, and donned my helmet to fight the winds. The first 8 miles were mostly into the wind (first 5 right into it) and the last 8 were mostly with the wind (last 5 directly with it). My HR got up to 177 in the first half mile as I tried hard to keep a 3:30 pace. NO bueno and not possible. First mile was a 3:55 (barely averaging 15 mph) and my HR was still at 172. I then set a goal to only lose 4 minutes to 3:00 pace through the first 11 miles, before getting all my down wind miles. My HR leveled off, but was still pretty high through the first 8, and I managed to only lose 3:39 through 10. It was then "Go-Time" as I finally felt the now glorious wind at my back. The last 5 miles have five 4-way stop signs. Had those not been there, I might have taken flight. I averaged between 2:10 and 2:30's all the way in (24-29 mph) without ever letting up on the hammer. My HR was very consistent (mid 160's), and I had a crapload of adrenaline. When I finished mile 15, I only had :37 of my overage left. I finished with a 2:09 final mile to get my overall average right at 2:59 (20 mph plus). I got major wind burns, but it was certainly worth it.

 

[sho nuff]

Gutted out 4 miles on the TM last night.

Cold rain...plus a sinus/throat issue that is leaving me sapped for energy kept me inside. Wanted to do 5 or 6 miles...but 4 is all I could muster.

Not a terrible run pace wise...just never felt into it last night.

Hope to get some sleep tonight and go for 9 or so tomorrow. I guess its better I feel like crap this weekend than next weekend for the half.

 

[Ned]

Hope you're felling better soon, sho.

These past 3 days have been nice. 6mi recovery, rest, 4mi recovery. Tomorrow's supposed to be a tune up race, but the only thing around is a 5K that I might not be able to make in time since I'll be hunting again. At worst, I may self-race a 10K tomorrow afternoon.

Wed 6mi was a 9:30 pace @ 140 HR. I could definitely feel the tired legs.

Today's 4mi was a 9:15 @ 140 HR. I had a decent little pep in my step today. I felt like I was gliding. It was strange to only run 4.

 

[pigskinliquors]

I felt like I was gliding. It was strange to only run 4.

Lots of good here as well! Great that you were gliding, and awesome when 4 doesn't seem like much of a workout. Sho: Git your butt better.

 

[Sand]

Hope you're felling better soon, sho.These past 3 days have been nice. 6mi recovery, rest, 4mi recovery. Tomorrow's supposed to be a tune up race, but the only thing around is a 5K that I might not be able to make in time since I'll be hunting again. At worst, I may self-race a 10K tomorrow afternoon.Wed 6mi was a 9:30 pace @ 140 HR. I could definitely feel the tired legs.Today's 4mi was a 9:15 @ 140 HR. I had a decent little pep in my step today. I felt like I was gliding. It was strange to only run 4.

You're close to your marathon, right? I see no reason to kill yourself in a 5k if so. Too short and hard. Do a track 10k instead.

 

[IvanKaramazov]

This is going to vary from person to person, but I tend to agree with Sand. "Tune up" races take some time to recover from, and I think I'd rather just rest up during my taper as opposed to adding additional recovery needs. Especially when you consider that Pfitz has you doing some fairly intense speedwork even during your taper period.

But that's just me. I don't doubt that this sort of thing works for many people, but I know already that I'm going to have to modify his taper schedule a little to fit what I need.

 

[Ned]

This is going to vary from person to person, but I tend to agree with Sand. "Tune up" races take some time to recover from, and I think I'd rather just rest up during my taper as opposed to adding additional recovery needs. Especially when you consider that Pfitz has you doing some fairly intense speedwork even during your taper period. But that's just me. I don't doubt that this sort of thing works for many people, but I know already that I'm going to have to modify his taper schedule a little to fit what I need.

I agree that a lot of it is pretty personal. I was surprised to see a tune up race in the taper, but in the grand scheme of things a 5 or 10k isn't a big deal when there's still 15 days to go before the marathon. Its all going to be a moot point. I probably have a 10% shot at getting home, geared up, and back out the door in time to make an 11am start. If I do, I'm taking BnB up on his idea of noting my LT by not pushing the sprint in at the end.

 

[Darrinll40]

Good luck to all the racers today and tomorrow.

This has been a weird week for me, only 10 miles so far after back to back 20 mile weeks.

My quads were bothering me so much after Tuesdays 4 that I skipped the hill run on Wednesday. Thursday rolled around and I was exhausted after work so I skipped the 4 miler that day. This morning I had planned 5 miles, both as a long run setback week and because of the 5K tomorrow. But, on Friday I started feeling the scratchy throat. I went and got some vitamin C and started taking that, I felt pretty good this morning but decided to do only 3 miles.

Tomorrow is the 2011 Raider Run 5K, I hope to have some fun. I will be sporting my patriotic shorts, as I did for the third leg in Kentucky, and the very bright "Useless Without Bourbon" short. I should look quite a sight.

 

[IvanKaramazov]

Finished my 5K in 22:56, which is a little better than I thought I'd do. I haven't done any speedwork at all since the summer, and there was a half mile section of the course where we had to run into a 25 mph headwind, so this was about as good a time as I realistically could have turned in.

Now I just have 40 minutes to kill until our tailgating area opens up. I've got a batch of Judge Smails's chili and nearly full bottle of Jack ready to go.

 

[sho nuff]

Nice job Ivan...and thats a great way to recover (Chili and Whiskey).

For me, just got in from 8...was going to go easier but for some reason I just kept going. Averaged 9:30/mile with an avg HR at 159 (the week before my last half I did 9 @10:23/mi and avg HR was 158).

Probably went out a bit fast a week before another half...but oh well.

Still not feeling the greatest with my nose running the whole time, but had much more energy after getting a good night's rest.

Now off to my son's last soccer game...then some beer later for LSU/Bama (though, some Jack does sound good).

 

[prosopis]

Finished my 5K in 22:56, which is a little better than I thought I'd do. I haven't done any speedwork at all since the summer, and there was a half mile section of the course where we had to run into a 25 mph headwind, so this was about as good a time as I realistically could have turned in. Now I just have 40 minutes to kill until our tailgating area opens up. I've got a batch of Judge Smails's chili and nearly full bottle of Jack ready to go.

Nice

 

[prosopis]

Nice job Ivan...and thats a great way to recover (Chili and Whiskey).

For me, just got in from 8...was going to go easier but for some reason I just kept going. Averaged 9:30/mile with an avg HR at 159 (the week before my last half I did 9 @10:23/mi and avg HR was 158).

Probably went out a bit fast a week before another half...but oh well.

Still not feeling the greatest with my nose running the whole time, but had much more energy after getting a good night's rest.

Now off to my son's last soccer game...then some beer later for LSU/Bama (though, some Jack does sound good).

How do you account for this? Do you feel you are in better shape now or is it weather related or just the way it is?

 

[Sand]

Gents,

Vulcan 10k complete in 44:10 (8/100 AG). Wanted 43x - I blame the Halloween candy. Spectacular morning for a run (and I really do love the 10k distance). So a good morning all around.

Not a flat course, though, and my handy spreadsheet puts is at a 42:30 flat 10k. So not all that bad an effort. And my hip (which was really hurt Tuesday and kept me from running all week) didn't bother at all. Average heart rate was 176 - so pretty much pegged the whole way (I suffer at 165 in training). Gotta say I really do like the 10k distance - long enough to be out there a bit but not a huge slog, not so short it sets every nerve in your legs on fire (I'm looking at you Mr. 5k).

And goodness the scenery was truly spectacular today. I'll when the images come out.

Finished up with a 20 mile ride this morning. First time I've found my bike in over a month. 195w average, which ain't bad at all. Only 18mph, but we have hills (and today lots of wind).

 

[Zow]

Finished my 5K in 22:56, which is a little better than I thought I'd do. I haven't done any speedwork at all since the summer, and there was a half mile section of the course where we had to run into a 25 mph headwind, so this was about as good a time as I realistically could have turned in. Now I just have 40 minutes to kill until our tailgating area opens up. I've got a batch of Judge Smails's chili and nearly full bottle of Jack ready to go.

Nice time. Had too be cold too. Started to prep for the half today. I'm going to be trying to mix in my runs with my workouts. Goal here is going to be fat shredding since I think I need to drop about ten pounds to help take the pressure off my joints and to make the job easier. Plan today was short but designed to basically jumpstart the heart rate and get some motivation. I warmed up with two 800 meter jogs, some stretch run exercises, and quick sprints. Then ran a mile, did 50 pullups, ran another mile, did 25 pullups - all for time. First mile completed in 6:50. The pullups were pretty brutal and I forgot to check what time I started my second mile, but it was definitely slower. Finished everything in 22:10. Was exhausted, but felt good. I think I'm going to keep up doing runs like this and just increasing distance because the breakups with the run really keep me from getting bored and wanting to quit.

 

[sho nuff]

Nice job Ivan...and thats a great way to recover (Chili and Whiskey).

For me, just got in from 8...was going to go easier but for some reason I just kept going. Averaged 9:30/mile with an avg HR at 159 (the week before my last half I did 9 @10:23/mi and avg HR was 158).

Probably went out a bit fast a week before another half...but oh well.

Still not feeling the greatest with my nose running the whole time, but had much more energy after getting a good night's rest.

Now off to my son's last soccer game...then some beer later for LSU/Bama (though, some Jack does sound good).

How do you account for this? Do you feel you are in better shape now or is it weather related or just the way it is?

I have no clue really.Ran this one a little later in the morning (leaving at 8ish rather than 6:30.

But my morning routine was the same.

Being kind of sick may have affected it, but you would think it would spike the HR up not keep it in check.

Thought I was almost over the sickness. Showered after the run...had a little rest at the house then went to eat and started feeling terrible (I have gotten like this over the years where I shiver and feel cold even when its not cold where Im at). Didn't make it to the soccer game and came home while the rest of the family went on to the game. Ended up with my temp spiking at about 101.

Went down pretty quick after a little nap...and feeling better now...but an interesting morning for sure.

 

[IvanKaramazov]

Gents,Vulcan 10k complete in 44:10 (8/100 AG).

That's awesome, Sand. Nice job. I absolutely hate that distance, and frankly I'm envious of people who both enjoy it and are competitive in it.______________________I want share what I think is a funny side note to my race and current running situation. Until recently, I've been the only person in my department (~30 faculty) who runs. Well, last year we hired three new instructors, two of whom are lightyears beyond me. One guy mentioned that he ran a R&R HM a couple of years ago -- I want to say it was R&R Phoenix, but I honestly don't remember -- and he was talking about how he just couldn't quite hold on towards the final stretch and ended up finishing 68th or something. A tragedy. We met up before today's event, and I know he was hoping to win it. Haven't seen the results yet so I don't know if he succeeded, but I do know that I hate him a little.But he's a lightweight compared to our newest accounting instructor. According to him, running just isn't isn't his thing, but his marathon PR is in the 2:30s. He's really more into swimming and biking. He's done Kona. Needless to say, I really hate him. I kid -- these are both good guys -- but it's unreal how good some people can be at this sport.Edit: Both of these guys absolutely look the part too. The R&R guy looks like a sprinter, and Mr. Kona is probably 6" and 20 lbs less than me (and I'm 6'2" / 165).

 

[Ned]

Great job Ivan. 25mph is no joke :X

Sand - you are one fast SOB.

Sho-that's a hell of an improvement!

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

As expected I didn't make it home in time to run that 5k this AM. We had plans for a bonfire/dinner here at the house to meet my brothers new squeeze. So it turned into a crazy day of cleaning, prep, etc. I actually totally forgot about running until about 4:30. I can't think of the last time I didn't think about running at some part of the day. With guests arriving soon I decided to just hit the road for a self-raced 5k.

The splits data and HR data is basically junk thanks to a neighbor stopping me somewhere around 2.0 to ask me about a lost dog. That stop tore me up, but got my HR back down from the 180s to the 160s. Then a half mile later some jackass decides to pop a u-turn right as I'm crossing causing me to slam on the brakes hard. So two unexpected stops. One where I stopped the watch for the dog hunt and the u-turn I just let the clock run off for 10sec or so. With all that I still managed a 21:05 5k. My PR set this summer was 21:21. I'm fairly confident I can run a solid sub 21 right now. Crazy to think I can run faster today than I ever could in high school.

 

[Workhorse]

Quick update from me: I killled it at Savannah yesterday. 3:26:42. Went out way too fast and held on at the end for dear life but It was incredibly satisfying to break the 3 ans a half hour mark. Around mile 22, we went through a switchback section that put us in the teeth of a 20 mph headwind on a steady incline for nearly 2 miles on the highway. Not fun. If not for that one section, where my pace slowed to a crawl, I would have broken 3:25 with ease. All in all, very satisfied with my race.

 

[prosopis]

Nice job workhorse

Ned that is damn fast