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Ran a 10k in June (3 Viewers)
- Thread starter GStrot
- Start date
FUBAR
Footballguy
Checking in, although I've been AWOL from this thread too often.
This weekend I figured I'd run a 10k and a 5k for time, not a race but on my own.
Sunday: 10k @ 45:06, I'll be working to get under 44 in the next couple months.
Monday: 5k @ 20:52, ran a 20:32 last weekend and am pushing to get under 20.
Without a whole lot of time to train endurance, I figure these are decent goals for now.
I'll be "moving" in late February to a place where I won't be running much for 9 months, but I'll be lifting and hitting the elliptical fairly often. My body will change, but I'll get stronger and then back to endurance next winter.
This weekend I figured I'd run a 10k and a 5k for time, not a race but on my own.
Sunday: 10k @ 45:06, I'll be working to get under 44 in the next couple months.
Monday: 5k @ 20:52, ran a 20:32 last weekend and am pushing to get under 20.
Without a whole lot of time to train endurance, I figure these are decent goals for now.
I'll be "moving" in late February to a place where I won't be running much for 9 months, but I'll be lifting and hitting the elliptical fairly often. My body will change, but I'll get stronger and then back to endurance next winter.
Sand
Footballguy
By tagging on another 11.2?
jb1020
Footballguy
2012 MS Blues Half Marathon
Overall 268/1184
Mens 182/548
1:58:36 Pace 9:00 per mile AVG HR 168 (max 191)
I’m not sure if I owe my performance to a good nights sleep or the added training miles, but something was clicking Saturday morning. It didn’t go off completely flawless, but well enough. I had actually tried to talk my wife into taking separate cars just so I know I wouldn’t be late. It’s about a 25 minute drive to downtown. She wanted to ride together…I couldn’t argue anymore. I told we are walking out the door no later than 6. She agreed. We left the house at 6:15. My wife’s one flaw is the ability to be ready on time.
The fog rolled in before the race started; it was dense, as dense as I could remember ever having it here in MS. I was sweating just stretching; I thought it was a bad sign.
Mile 1 9:39
The crowd was much more than I expected. I figured the mass of people would thin out faster, but it took about 3 miles before that happened. The dense fog and temps in the 50’s had me in a full blown sweat.
Mile 2 8:54
Mile 3 8:46
The majority of this section was thru my old neighborhood and downhill. I was really familiar with the area and feeling pretty good at this point. Thru the first few miles my HR was in the 140’s or 150’s every time I took a peek. I felt great about that considering it had been in the 170’s at this point in Memphis.
Mile 4 8:59
Mile 5 8:46
Looking back at my data I don’t see how in the hell I ran a pace of 8:46 on mile 5. It was the one spot that was nearly all up hill. Knowing the place I pretty prepared for it, and I actually thought I was taking my time up it. I was worried about spiking my HR and not being able to get it back down. HR did hit 174 on the hill.
Mile 6 9:08
Mile 7 8:57
Despite thinking I had a pretty good knowledge of the course I forgot about running this neighborhood stretch. It had a short, but steep hill that whopped me pretty good.
Mile 8 9:06
Mile 9: 8:45
8-9 was a pretty steady incline, again not really expecting it for some reason. The fog was pretty well broken at this point and the temps were well into the 60’s. I was feeling pretty good, but was worried because I was coming up on the 10 mil mark, which is where I hit a bit of a wall in Memphis.
Mile 10 9:04
Mile 11 9:23
Finally I was on the last incline of the course. Knowing what I my pace was at I did slow down a bit. I was too worried about running out of gas. The crowd was very thin in this stretch due to the part of town we were in.
Mile 12 9:09
Mile 13 8:33
Mile 13.1 7:39
Other than maybe .3 mile at the end this was all downhill. The last thing I wanted to do was take any chances on screwing this up at the end. I felt completely in the zone at this point. Not many runners around me either, which was kind of nice. I did look down and saw the 191 HR, but really didn’t give #### I knew I was coasting to the sub 2.
Ned, I can't lie I did feel like I left a little meat on the bone out there. I'm over it though.
Overall I had a blast. I talked to a lot of folks who complained about how hard the course was this year. I wasn’t thinking about it too much and figured people probably always talk about how hard the course is while they are on it. Just comparing it with Memphis my Garmin had a total elevation gain of 534 ft, compared to 234 in Memphis. So I guess it was pretty tough.
I felt a million times better post-race, it has to be the Higdon training. Very little soreness that afternoon and just a tiny bit Sunday morning.
Not sure if it was the 3 beers I chugged right after the race or the euphoric high I had, but I went straight home and signed up for the Full R&R in New Orleans.
Thats me in black, 1946
Overall 268/1184
Mens 182/548
1:58:36 Pace 9:00 per mile AVG HR 168 (max 191)
I’m not sure if I owe my performance to a good nights sleep or the added training miles, but something was clicking Saturday morning. It didn’t go off completely flawless, but well enough. I had actually tried to talk my wife into taking separate cars just so I know I wouldn’t be late. It’s about a 25 minute drive to downtown. She wanted to ride together…I couldn’t argue anymore. I told we are walking out the door no later than 6. She agreed. We left the house at 6:15. My wife’s one flaw is the ability to be ready on time.
The fog rolled in before the race started; it was dense, as dense as I could remember ever having it here in MS. I was sweating just stretching; I thought it was a bad sign.
Mile 1 9:39
The crowd was much more than I expected. I figured the mass of people would thin out faster, but it took about 3 miles before that happened. The dense fog and temps in the 50’s had me in a full blown sweat.
Mile 2 8:54
Mile 3 8:46
The majority of this section was thru my old neighborhood and downhill. I was really familiar with the area and feeling pretty good at this point. Thru the first few miles my HR was in the 140’s or 150’s every time I took a peek. I felt great about that considering it had been in the 170’s at this point in Memphis.
Mile 4 8:59
Mile 5 8:46
Looking back at my data I don’t see how in the hell I ran a pace of 8:46 on mile 5. It was the one spot that was nearly all up hill. Knowing the place I pretty prepared for it, and I actually thought I was taking my time up it. I was worried about spiking my HR and not being able to get it back down. HR did hit 174 on the hill.
Mile 6 9:08
Mile 7 8:57
Despite thinking I had a pretty good knowledge of the course I forgot about running this neighborhood stretch. It had a short, but steep hill that whopped me pretty good.
Mile 8 9:06
Mile 9: 8:45
8-9 was a pretty steady incline, again not really expecting it for some reason. The fog was pretty well broken at this point and the temps were well into the 60’s. I was feeling pretty good, but was worried because I was coming up on the 10 mil mark, which is where I hit a bit of a wall in Memphis.
Mile 10 9:04
Mile 11 9:23
Finally I was on the last incline of the course. Knowing what I my pace was at I did slow down a bit. I was too worried about running out of gas. The crowd was very thin in this stretch due to the part of town we were in.
Mile 12 9:09
Mile 13 8:33
Mile 13.1 7:39
Other than maybe .3 mile at the end this was all downhill. The last thing I wanted to do was take any chances on screwing this up at the end. I felt completely in the zone at this point. Not many runners around me either, which was kind of nice. I did look down and saw the 191 HR, but really didn’t give #### I knew I was coasting to the sub 2.
Ned, I can't lie I did feel like I left a little meat on the bone out there. I'm over it though.
Overall I had a blast. I talked to a lot of folks who complained about how hard the course was this year. I wasn’t thinking about it too much and figured people probably always talk about how hard the course is while they are on it. Just comparing it with Memphis my Garmin had a total elevation gain of 534 ft, compared to 234 in Memphis. So I guess it was pretty tough.
I felt a million times better post-race, it has to be the Higdon training. Very little soreness that afternoon and just a tiny bit Sunday morning.
Not sure if it was the 3 beers I chugged right after the race or the euphoric high I had, but I went straight home and signed up for the Full R&R in New Orleans.
Thats me in black, 1946
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Ned
Footballguy
Ned
Footballguy
Ned, I can't lie I did feel like I left a little meat on the bone out there. I'm over it though.
Great job on the PR! Don't mind me. I will probably bonk more than I get right. Sand is my twin racing brother. 
Pacing a HM is a fine art. Great run!
Sand
Footballguy
1. Great race and nice report!2. I think that crazy guy in the white was looking to stab you. Luckily I think your green-clad bodyguard kept him away.
3. See you in NO! I am running the half.
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jb1020
Footballguy
Hotels in Nola are pricey right now. They do look to be about 30% cheaper if you book thru the R & R website. I hope to make a final decision soon. And we are definitely leaving the kid at home this go around.
tri-man 47
Footballguy
jb - congrats on an excellent race! Good to see how you stayed strong after the pace slipped a little late in the race. Way to go!
sho nuff
Footballguy
First real day of stay at home dad-dom. Well, last week was too, but coming off the holidays and getting used to the new schedule of dropoffs and pickups and some other meetings I had to attend...the days were not the same.
Dropped off my daughter at 9...was on the greenway for my Monday morning 5...middle 3 just a tad under race pace (but have not looked at the full data...I think I remember the middle miles went 8:37, 8:29, 8:35). Actually was trying to keep it about 8:50, but was going good and smooth today.
HR again stayed in the 160s (til the cooldown mile where I hit a pretty good hill that I purposefully made sure I was not finishing up a faster mile on that beast).
Felt good to be done by 10ish with a nice run.
I don't have any real running plan, but have tweaked up my schedule in preparation for a March 10th half (my best opportunity to put in a fast time on this flat course). Mixing in runs like today with some middle miles at or below race pace...my long runs will get up to about 15-16 miles with some weeks having tempo miles in them...2 days of recovery runs on Tuesday and Thursday, and Wednesday runs ranging from 6 to 9 miles in this training stretch (and some of those weeks I will put the tempo miles in here rather than on Monday or Saturday).
Going to give this a go and see how it goes. Will tweak some of the other Monday and Wednesday runs for some other speed workouts besides just tempos as well.
Dropped off my daughter at 9...was on the greenway for my Monday morning 5...middle 3 just a tad under race pace (but have not looked at the full data...I think I remember the middle miles went 8:37, 8:29, 8:35). Actually was trying to keep it about 8:50, but was going good and smooth today.
HR again stayed in the 160s (til the cooldown mile where I hit a pretty good hill that I purposefully made sure I was not finishing up a faster mile on that beast).
Felt good to be done by 10ish with a nice run.
I don't have any real running plan, but have tweaked up my schedule in preparation for a March 10th half (my best opportunity to put in a fast time on this flat course). Mixing in runs like today with some middle miles at or below race pace...my long runs will get up to about 15-16 miles with some weeks having tempo miles in them...2 days of recovery runs on Tuesday and Thursday, and Wednesday runs ranging from 6 to 9 miles in this training stretch (and some of those weeks I will put the tempo miles in here rather than on Monday or Saturday).
Going to give this a go and see how it goes. Will tweak some of the other Monday and Wednesday runs for some other speed workouts besides just tempos as well.
prosopis
Arizona Chupacabra
Glad you had fun and I am glad you are back.'tri-man 47 said:Back from a fantastic two-week trip to Sydney - great to explore an interesting city (and a trip to the surrounding mountains), but even better to spend time with my daughter, who is living/working there for a year post-college ...though a very emotional goodbye at the airport.
Solid two weeks of run training while 'down under.' I did two 50 mile weeks with runs from 7 to 15 miles, which was a great way to explore the city and, in particular, the incredible coast. Temps were generally in the 80's. :tan: Australia is sure hilly! Some of the runs were along the coastal walkway, which rolled up and down along the Tasman Sea with a mix of beaches and rocky cliffs (parts of the walkway were cut right into the cliffs). Other runs were on a two-mile loop in the large Centennial Park (a sequence of an outer bike lane, then a driving lane, a run/walk path, and inside that a horse path).
I think "Sydney" is Aborigines for "cleavage," but that might have just been the effect of the high temps combined with the eye candy in the city, on the running path, and on some packed and popular beaches.
prosopis
Arizona Chupacabra
Congrats again. That is a really nice race.2012 MS Blues Half Marathon
Overall 268/1184
Mens 182/548
1:58:36 Pace 9:00 per mile AVG HR 168 (max 191)
I’m not sure if I owe my performance to a good nights sleep or the added training miles, but something was clicking Saturday morning. It didn’t go off completely flawless, but well enough. I had actually tried to talk my wife into taking separate cars just so I know I wouldn’t be late. It’s about a 25 minute drive to downtown. She wanted to ride together…I couldn’t argue anymore. I told we are walking out the door no later than 6. She agreed. We left the house at 6:15. My wife’s one flaw is the ability to be ready on time.
The fog rolled in before the race started; it was dense, as dense as I could remember ever having it here in MS. I was sweating just stretching; I thought it was a bad sign.
Mile 1 9:39
The crowd was much more than I expected. I figured the mass of people would thin out faster, but it took about 3 miles before that happened. The dense fog and temps in the 50’s had me in a full blown sweat.
Mile 2 8:54
Mile 3 8:46
The majority of this section was thru my old neighborhood and downhill. I was really familiar with the area and feeling pretty good at this point. Thru the first few miles my HR was in the 140’s or 150’s every time I took a peek. I felt great about that considering it had been in the 170’s at this point in Memphis.
Mile 4 8:59
Mile 5 8:46
Looking back at my data I don’t see how in the hell I ran a pace of 8:46 on mile 5. It was the one spot that was nearly all up hill. Knowing the place I pretty prepared for it, and I actually thought I was taking my time up it. I was worried about spiking my HR and not being able to get it back down. HR did hit 174 on the hill.
Mile 6 9:08
Mile 7 8:57
Despite thinking I had a pretty good knowledge of the course I forgot about running this neighborhood stretch. It had a short, but steep hill that whopped me pretty good.
Mile 8 9:06
Mile 9: 8:45
8-9 was a pretty steady incline, again not really expecting it for some reason. The fog was pretty well broken at this point and the temps were well into the 60’s. I was feeling pretty good, but was worried because I was coming up on the 10 mil mark, which is where I hit a bit of a wall in Memphis.
Mile 10 9:04
Mile 11 9:23
Finally I was on the last incline of the course. Knowing what I my pace was at I did slow down a bit. I was too worried about running out of gas. The crowd was very thin in this stretch due to the part of town we were in.
Mile 12 9:09
Mile 13 8:33
Mile 13.1 7:39
Other than maybe .3 mile at the end this was all downhill. The last thing I wanted to do was take any chances on screwing this up at the end. I felt completely in the zone at this point. Not many runners around me either, which was kind of nice. I did look down and saw the 191 HR, but really didn’t give #### I knew I was coasting to the sub 2.
Ned, I can't lie I did feel like I left a little meat on the bone out there. I'm over it though.
Overall I had a blast. I talked to a lot of folks who complained about how hard the course was this year. I wasn’t thinking about it too much and figured people probably always talk about how hard the course is while they are on it. Just comparing it with Memphis my Garmin had a total elevation gain of 534 ft, compared to 234 in Memphis. So I guess it was pretty tough.
I felt a million times better post-race, it has to be the Higdon training. Very little soreness that afternoon and just a tiny bit Sunday morning.
Not sure if it was the 3 beers I chugged right after the race or the euphoric high I had, but I went straight home and signed up for the Full R&R in New Orleans.
Thats me in black, 1946
Sand
Footballguy
Grue had them done. They are long sleeve tech shirts and are labeled as being from Fleet Feet. I'm sure Grue has more detail.
Hotels in Nola always seem to be pricey. I am from NO - staying at family. So luckily I don't have to worry about hotels, unless I really tick my mother off.
gruecd
Footballguy
I signed up for the half, but I then decided against doing it, so I have a reservation that I'm not going to be using. I'll have to check the dates, but I think it's arriving Friday and departing on Monday. If you're interested, I'll see if I can transfer it to you. IIRC, it's a pretty decent rate. LMK.
gruecd
Footballguy
Yeah, my local Fleet Feet store hooked me up. They sold me the Brooks Podium LS tech shirts at their cost (like $12-13 each) and then set me up with a local printer. Got the finished product for less than the normal retail cost for the Podium shirts ($28).If you do business with a local specialty running store, talk to them. They usually have a printer that they use for their branded apparel, and they'd probably be willing to work with you if you're willing to slap their logo on the shirts or something.
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jb1020
Footballguy
Man I appreciate the offer, but living less than 3 hours away we'll probably head down Saturday and leave after the race. If you can remember the rate and what hotel I just might twist the wife's arm into making a weekend out of it.
Ned
Footballguy
gruecd
Footballguy
I'll check tonight and PM you.
Today I did an 8mi GA with the last 2 at 15K pace as a sort of dress rehearsal for this Sunday's race (10 miler). Wow that was fun.
pigskinliquors
Dr. Parrothead
Hi All! I'm sorry for being away, but I've been busy playing and typically only check in here while I'm supposed to be working. Congrat's to all who put hard work in over the past three weeks, and for those of you who didn't HTFU and get off your ### already. It's a New Year, which brings us all new opportunities.
JB: awesome race and report
____________________
My Update:
I had my daughters for the last 4 weeks straight with only a few breaks = my workout schedule was pretty sporadic. I did get some great workouts in. In particular I got in a 24 mile ride last week at 21.7 MPH, on my road bike. Every mile felt with the wind, and all miles were sub 3:00. I spent too much time on the trainer doing spinervals, so I can't wait until next week when my ex has the kids to spend a full week outside. I'm also pretty tubby right now. I'm currently 15 pounds heavier than I was prior to my injury (thought my fat % hasn't changed much = more muscle + more fat), with a brand new 3 pounds put on over the past three weeks. I'm hoping to shed the new 3 prior to the Super Bowl and then to get serious about getting into race shape. I'm possibly doing a race on 1/22 (50 miles) and plan on certainly doing another one on 2/11 (71 miles).
JB: awesome race and report
____________________
My Update:
I had my daughters for the last 4 weeks straight with only a few breaks = my workout schedule was pretty sporadic. I did get some great workouts in. In particular I got in a 24 mile ride last week at 21.7 MPH, on my road bike. Every mile felt with the wind, and all miles were sub 3:00. I spent too much time on the trainer doing spinervals, so I can't wait until next week when my ex has the kids to spend a full week outside. I'm also pretty tubby right now. I'm currently 15 pounds heavier than I was prior to my injury (thought my fat % hasn't changed much = more muscle + more fat), with a brand new 3 pounds put on over the past three weeks. I'm hoping to shed the new 3 prior to the Super Bowl and then to get serious about getting into race shape. I'm possibly doing a race on 1/22 (50 miles) and plan on certainly doing another one on 2/11 (71 miles).
Looking forward to your race exploits.Hi All! I'm sorry for being away, but I've been busy playing and typically only check in here while I'm supposed to be working. Congrat's to all who put hard work in over the past three weeks, and for those of you who didn't HTFU and get off your ### already. It's a New Year, which brings us all new opportunities. JB: awesome race and report
17seconds
root of all aliai
Well done! When did you hydrate and take gels?
Ned
Footballguy
Looking forward to your race exploits.Hi All! I'm sorry for being away, but I've been busy playing and typically only check in here while I'm supposed to be working. Congrat's to all who put hard work in over the past three weeks, and for those of you who didn't HTFU and get off your ### already. It's a New Year, which brings us all new opportunities. JB: awesome race and report
17seconds
root of all aliai
Pace jumps around quite a bit and it's hard to keep the pace constant on the Garmin. I find it to be detrimental to always be conforming to what the Garmin says, or trying to get it to show a number. Listen to your body and use the Garmin more as a guide. I look at it way too much also but I tell myself not to worry about pace numbers that are less than +/- 10sec/mi.I did a Higdon tempo run today. I feel pretty good about it.When all was done- avg pace 10:29 with avg HR 158. I was aiming for avg of 9:26 at the peak of the run and I got 9:39I still have to look at the garmin a lot to maintain pace. I am all over the place.
Sand
Footballguy
You know, when I see stuff like this I think:My workouts ---> Paddling down the lazy river
B2B's workouts ---> The African Queen
----
On my end my calf is still ####ed. So biking and swimming only. Swimming is going well, though. My 500 time has dropped from 7:25 to 7:19 to 7:12 to 7:07 to 6:59 tonight. Pretty darn happy with that.
2Young2BBald
Footbaldguy
I know swimming gets zero love here, but HFS you are fast in the pool. I am dragging a holiday anchor and last night's 2500 was a struggle with one 500 of the 5 close to 9:00. Have you thought about massage for the calf? Or, get a script for some ultrasound.
Ned
Footballguy
Are you guys looking at the current pace or average pace? The current pace display is garbage. You're better off using feel and HR to guide you once you've settled into the pace you want.Pace jumps around quite a bit and it's hard to keep the pace constant on the Garmin. I find it to be detrimental to always be conforming to what the Garmin says, or trying to get it to show a number. Listen to your body and use the Garmin more as a guide. I look at it way too much also but I tell myself not to worry about pace numbers that are less than +/- 10sec/mi.I did a Higdon tempo run today. I feel pretty good about it.When all was done- avg pace 10:29 with avg HR 158. I was aiming for avg of 9:26 at the peak of the run and I got 9:39
jb1020
Footballguy
Thanks. Honestly I don't remember exactly. I know in preparation I should plan that stuff out. I'm a GU Chomp guy. Generally I don't even think about water until mile 6. I got water around mile 8 and 11. 4 Gu Chomps were consumed about every 1.5 miles between 7 thru 12.
Should I do more, less?
pigskinliquors
Dr. Parrothead
BnB doesn't always work out, but when he does he prefers to have it nearly kill him. Regarding your calf, are you wearing calf sleeves at all? I highly recommend these. They're great for the pool, running or biking. My guess is they'd assist with recovery, and also prevent future damage.Your swim times are sick! If I were to race you in a 500, I'd need a 150 head start to make it a race
JB: Your stores were likely shot by mile 8. Typically Gu should be taken approximately every 40 minutes of work. You also were probably somewhat dehydrated by waiting until mile 6 for water. I typically took water every stop when I raced.
Tri: What an awesome experience in Australia with your daughter
Grue: Care to give some more information regarding your mini-van exploits
pmbrown_22
Footballguy
Hey all, and a belated Happy New Year! As usual, you guys have kept up with training and boozing in my absense.
What a year it has been so far for me. For those that I am not linked with Facebook, my wife and I welcomed our third boy to the world on 12/27. Her first comment was that he has my runner's feet, so I took that as a compliment. Both are doing great. I did not post this on Facebook as everyone is doing fine, but it was kind of an emergency/precautionary c-section because he had the cord wrapped around his neck 3 times. He was not stressed, but the doctor just wanted him out to be sure.
As far as training goes, I am in my 2nd week of the Pfitz 18/70 and can tell it is going to be a challenge to get all the workouts in already, but I am going to go forward with it and see where it leads me.
First week, I covered 48 of the 54 scheduled miles. I took a recovery day off as I was going on 4 hours sleep and my body was not functioning very well. We are slowly settling into a routine and I am finding that I am doing better than expected and my body is handling things pretty well. I have started back at work today so that is just something else I need to adjust to.
I did get to end the year with a nice run though. Was going to put it off, but I only felt it fitting that I needed to run on the last day of the year.
Also ended up getting a new watch. I got the Garmin 405. It is pretty good so far. The bezel is a pain during set up, but it fits my needs and keeps accurate time. My 305 was not holding a charge so I did not really have a choice in the matter.
Have a great day all.
What a year it has been so far for me. For those that I am not linked with Facebook, my wife and I welcomed our third boy to the world on 12/27. Her first comment was that he has my runner's feet, so I took that as a compliment. Both are doing great. I did not post this on Facebook as everyone is doing fine, but it was kind of an emergency/precautionary c-section because he had the cord wrapped around his neck 3 times. He was not stressed, but the doctor just wanted him out to be sure.
As far as training goes, I am in my 2nd week of the Pfitz 18/70 and can tell it is going to be a challenge to get all the workouts in already, but I am going to go forward with it and see where it leads me.
First week, I covered 48 of the 54 scheduled miles. I took a recovery day off as I was going on 4 hours sleep and my body was not functioning very well. We are slowly settling into a routine and I am finding that I am doing better than expected and my body is handling things pretty well. I have started back at work today so that is just something else I need to adjust to.
I did get to end the year with a nice run though. Was going to put it off, but I only felt it fitting that I needed to run on the last day of the year.
Also ended up getting a new watch. I got the Garmin 405. It is pretty good so far. The bezel is a pain during set up, but it fits my needs and keeps accurate time. My 305 was not holding a charge so I did not really have a choice in the matter.
Have a great day all.
2Young2BBald
Footbaldguy
Or you could just use duct tape like Mini-Chad
Speaking of, for giggles he is running the Phoenix Marathon this weekend. A good friend of his has dropped a bunch of weight and wanted to run a marathon, so he agreed to run it with him. I have no doubt he'll go in with limited training and be bored running a 4-hour marathon. 
Sand
Footballguy
I am going to do some slow treadmill work at lunch. I'll throw mine on for that and see how it does.
And I'd be puking just hanging on to your wheel. Swimming is like golf. It is all about the stroke. This cycle of training is going well. I wasn't really hitting these paces until March last year (my fitness still needs work, but the speed is good). Goal is to end up with a better 500 time than what I did before the race last year - 5:59. With a real suit on instead of the drag suit I currently wear I am probably at 6:20 or so right now, so work still needs to be done, but if I can do the volume and stay consistent I think I'll get there.Your swim times are sick! If I were to race you in a 500, I'd need a 150 head start to make it a race
pigskinliquors
Dr. Parrothead
Congrats pmb and Mrs. pmb!!! Welcome to the world little pmb!
LMBO @ mini-Chad
Sand: 5:59 is sick.
LMBO @ mini-Chad
Sand: 5:59 is sick.
jb1020
Footballguy
Pigskin: thanks for the tidbit. I need to research a little more in the hydrating and fueling dept.
PMB: Congrats on the kiddo, I couldn't imagine any sort of physical activity the first month of having a new born at the house. I guess when its your third you learn to adjust. We have number 2 arriving in July and I refuse to repeat my lifestyle I fell into after our first.
PMB: Congrats on the kiddo, I couldn't imagine any sort of physical activity the first month of having a new born at the house. I guess when its your third you learn to adjust. We have number 2 arriving in July and I refuse to repeat my lifestyle I fell into after our first.
John Bender
Footballguy
Hope you guys are well. Reginald Cornsilks here...
Back from Costa Rica and have moved to Philadelphia over the past 2 weeks.
Still running, still losing weight (from 325 to 181 as of 1/1/2012).
Still haven't raced yet due to ongoing knee issues. I just can't seem to get them right even with putting in time at the gym working my legs. Still putting along and will update anything important or of interest here.
Back from Costa Rica and have moved to Philadelphia over the past 2 weeks.
Still running, still losing weight (from 325 to 181 as of 1/1/2012).
Still haven't raced yet due to ongoing knee issues. I just can't seem to get them right even with putting in time at the gym working my legs. Still putting along and will update anything important or of interest here.
pmbrown_22
Footballguy
As if I will ever see a penny of that savings. I am sure it will go to something totally useless, like food, college funding and stuff like that. Nothing important like running gear.Congrats on the little guy, and ancillarily that he came before the end of the year and saved you about, what, 60 pair of running shoes?'pmbrown_22 said:
I did the Pfitz 18/70 and loved it for my fall 2010 marathon, but like I said, we will see if I can get all of it in. I may end up skipping the second recovery run of the week just so I can get some more sleep, but so far so good.
welcome back Reg.
17seconds
root of all aliai
It's just called "Pace". I think it's current pace. I only use my HRM on recovery runs to make sure I'm around 130bpm. Every other training run is feel and pace. But I care more about my lap pace (auto lap 1mi, or whatever the interval is).'Ned said:Are you guys looking at the current pace or average pace? The current pace display is garbage. You're better off using feel and HR to guide you once you've settled into the pace you want.'17seconds said:Pace jumps around quite a bit and it's hard to keep the pace constant on the Garmin. I find it to be detrimental to always be conforming to what the Garmin says, or trying to get it to show a number. Listen to your body and use the Garmin more as a guide. I look at it way too much also but I tell myself not to worry about pace numbers that are less than +/- 10sec/mi.'prosopis said:I did a Higdon tempo run today. I feel pretty good about it.When all was done- avg pace 10:29 with avg HR 158. I was aiming for avg of 9:26 at the peak of the run and I got 9:39
IvanKaramazov
Footballguy
Still awesome.
sho nuff
Footballguy
So far this new stay at home dad gig is not good for my waistline...at least not good for it shrinking.Just kind of still stuck in the holiday mode of eating.
And trying to get the house ready for the inlaws this weekend for my daughter's birthday is making things difficult on the training end.
Hope to get out there tonight.
17seconds
root of all aliai
I think you should spread it out more and do more liquid, but whatever works for you.I only use chomps before the race, regular GU during the race. I also use salt tablets because I'm very susceptible to leg cramps by mile 10. I'm what Tom Holland refers to as a heavy, salty sweater. I ran 15 miles last Sunday and lost 8 lbs of water.'jb1020 said:
If the weather is nice (not hot) I do something like this, works well for me:
Oatmeal and a banana for breakfast 90mins before the race
Gradual 16oz of water until about 30mins before race
8oz of water with 2 salt tablets, Emergen-C, and 1 GU Chomps 15mins before the race
Water at mile 3
Water, salt tablet, 1st GU around mile 6
Water at mile 8
Water, 2 salt tablets, 2nd GU around mile 10
...maybe 1 more water if I need it
If it's really hot I'd be drinking water at almost every station after mile 6.
On training runs I just bring Gatorade. Races I do water because stuff like Cytomax gives me nausea. If I ran a race with Gatorade I'd take that later in the race instead of water.
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tri-man 47
Footballguy
pmb - congrats again to you and your wife!
Reginald - welcome back!
liquors - Happy New Year, buddy!
Sand - I still can't believe those swim times ...incredible.
Reginald - welcome back!
liquors - Happy New Year, buddy!
Sand - I still can't believe those swim times ...incredible.
Ned
Footballguy
You can display average pace which is much better than the current pace.It's just called "Pace". I think it's current pace. I only use my HRM on recovery runs to make sure I'm around 130bpm. Every other training run is feel and pace. But I care more about my lap pace (auto lap 1mi, or whatever the interval is).'Ned said:Are you guys looking at the current pace or average pace? The current pace display is garbage. You're better off using feel and HR to guide you once you've settled into the pace you want.'17seconds said:Pace jumps around quite a bit and it's hard to keep the pace constant on the Garmin. I find it to be detrimental to always be conforming to what the Garmin says, or trying to get it to show a number. Listen to your body and use the Garmin more as a guide. I look at it way too much also but I tell myself not to worry about pace numbers that are less than +/- 10sec/mi.'prosopis said:I did a Higdon tempo run today. I feel pretty good about it.When all was done- avg pace 10:29 with avg HR 158. I was aiming for avg of 9:26 at the peak of the run and I got 9:39
Ned
Footballguy
Sand
Footballguy
Just 'cause you guys are the cool kids in here. This is an athletic girl. Isn't staring up at balloons an athletic endeavor? I vote yes.
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