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Ran a 10k in June (4 Viewers)
- Thread starter GStrot
- Start date
Good news, bad news post...
Recovered fine from my 5 hour run/hike on Saturday. Really didn't even get sore. Also down to 224 lbs from my high water mark of 237 9 days ago. Took the next three days off because of work/rain. Got out last night for 8 miles and is was a huge struggle. 10:13 pace at a 145 heart rate. My speed has fallen way off and I'm not sure if it's the calorie restrictions, long run fatigue, or the body adapting to the long/slow mileage pace.
Recovered fine from my 5 hour run/hike on Saturday. Really didn't even get sore. Also down to 224 lbs from my high water mark of 237 9 days ago. Took the next three days off because of work/rain. Got out last night for 8 miles and is was a huge struggle. 10:13 pace at a 145 heart rate. My speed has fallen way off and I'm not sure if it's the calorie restrictions, long run fatigue, or the body adapting to the long/slow mileage pace.
tri-man 47
Footballguy
I'd guess that it's a combination of the last two. Consider that if you viewed the 5 hour workout as a race event, you'd be taking most of this week off as recovery. So you quite likely are very fatigued. On top of that, you are (as you need to do) adapting your body for the upcoming ultra.'BassNBrew said:
sho nuff
Footballguy
Went out for 6 last night...still have not looked at the data but looked when I was done and averaged just under 9:30 a mile which is what i was trying to do without checking pace the whole time. Think I have the feel of that pace down well by feel.
Question I have, was not an issue last night, but has been in some other runs.
Anyone have a good beanie/hat that is pretty warm by the ears but not the thicker fleece on top?
Being the ball guy I am, I need some protection from the wind on top, but the full fleece on top just makes the top of the chrome dome too hot.
Right now I have used a headband style to protect the ears and sometimes use the under armor thin skull cap under it to protect the head...but don't always want to roll with that.
Just open to suggestions.
Question I have, was not an issue last night, but has been in some other runs.
Anyone have a good beanie/hat that is pretty warm by the ears but not the thicker fleece on top?
Being the ball guy I am, I need some protection from the wind on top, but the full fleece on top just makes the top of the chrome dome too hot.
Right now I have used a headband style to protect the ears and sometimes use the under armor thin skull cap under it to protect the head...but don't always want to roll with that.
Just open to suggestions.
2Young2BBald
Footbaldguy
to being bald. It took me forever to find the perfect hat for running. By accident, I found a very thin hat, that wicks sweat, that was made to be worn under a snowmobile helmet, made by Lowes/Alpine. I'll Google around to see if I can find a link and add it to this post.
Ned
Footballguy
I'd actually point to the calorie restriction as the #1 source. Recovery takes calories. Being on a calorie restriction after a 5 hour long run is a recipe for fatigue, bonk, etc.
pigskinliquors
Dr. Parrothead
I agree with Tri-Man, though calorie restrictions probably have a combined effect as well (= you have been expending more energy, while feeding the beast less). Long run fatigue is certainly in effect. I know my speed diminished while training for my ultra, and it took me a good month of speed work to get back to where I was prior to ultra training (even though I was putting in more miles than any previous training stretch). I wouldn't worry about the lost speed. Your ultra will be about survival. I struggled a bit toward the end of my ultra ONLY because I got cocky in the middle of it and felt the need for speed (ran 5 miles a good minute per mile too fast).
sho nuff
Footballguy
##### had this Under Armour thing that was like the skull cap on top with fleece by the ears...but it was that stupid blueish crackle paint looking crap.Looking like Pearl Izumi makes stuff for blocking wind that looks pretty thin...and I think New Balance makes a thinner hat (briefly saw last week at Fleet Feet but not sure when I will be down there again).
pmbrown_22
Footballguy
I am not bald, but use the Asics Thermopolis Beanie. It has no fleece, but it does a great job. I think running warehouse has it for liek $20. To look at it at first you would think there is nothing too it and I thought I made a big mistake, but it does a great job of keeping the noggin' warm.##### had this Under Armour thing that was like the skull cap on top with fleece by the ears...but it was that stupid blueish crackle paint looking crap.Looking like Pearl Izumi makes stuff for blocking wind that looks pretty thin...and I think New Balance makes a thinner hat (briefly saw last week at Fleet Feet but not sure when I will be down there again).
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tri-man 47
Footballguy
Congrats.I may be going, would like to see that area of the country.Are you doing the full Powerman Alabama this year?
Sand
Footballguy
Likely not. I have been consistently hurting myself running these days. Through May I am hitting the pool hard for the 5k swim. I would also like to get a lot of cycling in to take a shot at a 1hr 40k TT - that will likely be late June. Then a couple tris and hopefully Iceman Cometh (you should go, BTW) in October. Keeping the running easy for now (and for a while).
sho nuff
Footballguy
Saw that one too.Thinking of going with the Headsweats midcap. I have a headsweats hat that I like quite a bit so figured Id give it a shot.I am not bald, but use the Asics Thermopolis Beanie. It has no fleece, but it does a great job. I think running warehouse has it for liek $20. To look at it at first you would think there is nothing too it and I thought I made a big mistake, but it does a great job of keeping the noggin' warm.##### had this Under Armour thing that was like the skull cap on top with fleece by the ears...but it was that stupid blueish crackle paint looking crap.Looking like Pearl Izumi makes stuff for blocking wind that looks pretty thin...and I think New Balance makes a thinner hat (briefly saw last week at Fleet Feet but not sure when I will be down there again).
2Young2BBald
Footbaldguy
Having watched some BT friends go and have seen the amazing swag they received and heard the stories they've told, why wouldn't you go (no matter where its held)? I've killed myself for 3 years and will never sniff a chance like this. Dude, your an elite, go hang with your peers.
tri-man 47
Footballguy
Agreed. No regrets ...take advantage of the opportunity!
Not knocking Sand's accomplishment one bit becuase he's elite even if he won't admit it and would do well at nationals, but I've qualified two years ago. Qualification is finishing in the top 10% of your age group at any event or top 1/3 at a qualifier. I made it based on the earlier standard and you're faster than me 2young. You just need to pick the right event and you would make it. The qualifier used to be local to me and didn't usually bring out a field much stronger than your typical event. Do you live in Va?Nationals is a swim focused Olympic distance. Sand would likely be top 3 age group out of the water (6:30 500 pace was first out of the water) and top 10 after the bike (1:02:00 would hold his spot). His only problem would be the guys dropping the sub 40 10k times.
Ned
Footballguy
First off, congrats Sand! I don't care how you spin it, this is awesome.Second, the bolded boggles my mind. How you tri guys do this stuff is beyond me.
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pmbrown_22
Footballguy
Sand - That is great. I agree with the others, you should go. You don't want to regret it down the line. Not too many people around here have been labeled a Greek God so you have that going for you as well.
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Went out yesterday and did a very hilly 8 miler at lunch. 6 recovery on tap today and then supposed to do 16 with 8 at MP tomorrow. I will get in the 16, but we will see about the 8 @ MP. I am not quite sure I am ready for that, but will give it a good try.
Have a great weekend all.
--------------
Went out yesterday and did a very hilly 8 miler at lunch. 6 recovery on tap today and then supposed to do 16 with 8 at MP tomorrow. I will get in the 16, but we will see about the 8 @ MP. I am not quite sure I am ready for that, but will give it a good try.
Have a great weekend all.
sho nuff
Footballguy
Agreed. Things like this and grue's speed is always amazing to me.First off, congrats Sand! I don't care how you spin it, this is awesome.Second, the bolded boggles my mind. How you tri guys do this stuff is beyond me.
sho nuff
Footballguy
Tomorrow was supposed to be a 10 miler...changed to this morning since the in-laws will be here by lunch and the house still needs some last minute work (plus preparing food for 15 for lunch and dinner).
Now this morning, due to a tiny dusting of freaking snow, school is close and I have both kids here.
Contemplating the treadmill, but not sure I want to knock out 10 miles on that thing.
May just pull a double today and put down 5-6 on the TM and another 6-7 outside tonight after my wife gets home.
Ordered a few things from amazon last night.
Headsweats midcap that I need for the noggin.
Advanced Marathoning (finally going to read that thing)
Reusable filter/cup for my Keurig coffee maker.
And some Saucony Guide 4s. One pair of shoes is on its last miles, time to rotate in a new pair and these felt pretty good when fitted in them last year. Went again to get looked at and I still run about the same, just a mild amount of overpronation. Friend loves the Brooks Adrenalines but I could feel those were too supportive just by standing in them. By Aprilish will be time to replace my Mizunos too.
Now this morning, due to a tiny dusting of freaking snow, school is close and I have both kids here.
Contemplating the treadmill, but not sure I want to knock out 10 miles on that thing.
May just pull a double today and put down 5-6 on the TM and another 6-7 outside tonight after my wife gets home.
Ordered a few things from amazon last night.
Headsweats midcap that I need for the noggin.
Advanced Marathoning (finally going to read that thing)
Reusable filter/cup for my Keurig coffee maker.
And some Saucony Guide 4s. One pair of shoes is on its last miles, time to rotate in a new pair and these felt pretty good when fitted in them last year. Went again to get looked at and I still run about the same, just a mild amount of overpronation. Friend loves the Brooks Adrenalines but I could feel those were too supportive just by standing in them. By Aprilish will be time to replace my Mizunos too.
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pigskinliquors
Dr. Parrothead
I've got my girls all weekend, but if you'd like to travel just 80 miles NW, I'm up for a night or two of
Kick some butt on Sunday. The course is flat and fast! The first half looks flatter than it is and seems pretty damn boring = be patient.
Fully agree as well. Sand, you just need to find a way to get yourself healthy for the run, and you can become a beast. You are fully ready to be very near the front going into the 10k run. DO IT!!!!__________________________My update: Got in a 17 mile ride @ 20.6 MPH on Wed in 14 mph winds = 50 minutes on the elliptical while
coeds. Yesterday was a 1 hour Spinnerval session with static lunges at the end of it. Today will be my only SDO of the week. Hoping to do 2 hours of Spinnervals on Saturday, and to get a long ride in on Sunday. I just got new winter weather cycling gear in the mail yesterday (gloves and booties), so I've got no excuses. Though it dipped down to freezing last night, and I was glad to not be on the bike this morning. Looks like I'll be doing my first race in almost 15 months a week from this Sunday = 55 miler. Giddy'up!
Sand
Footballguy
Elite? I'm so not even close to that. I qualified by finishing top 10% at one of the sprints last year, so BnB is right there. And I think you are right about my paces - I'd do well in the swim and hold things down with the bike, but get toasted (as I always do) on the run.And I'm still hurt - different injury this time. May have developed a sports hernia. So I am out for a while at this point. As far as going to AG Nats, maybe next year. I'm really intrigued by Iceman and if I spend the dough to do that that will be my big expenditure for the year. Right now I just have to get healthy, though.
So you're not elite yet can't rebutt any of my points. I think I win this debate.Get healthy and kick ### soon.
pigskinliquors
Dr. Parrothead
2Young2BBald
Footbaldguy
I'll add that two of the folks I've trained with qualified for Worlds in Nevada this year. Seeing their tri suits with their last name and USA gave me chills.
Sand
Footballguy
Conference all that week. Otherwise it looks awesome! And PSL, please shoot and bury that link.
The_Man
Footballguy
I lived in Burlington, Vermont for 7 years - it is one of the best places you could ever imagine being for an August weekend. Am I correct that they had the nationals there last year, too? All my friends up there said it was a great weekend and everyone had a blast - downtown Burlington is a pedestrian mall with tons of great restaurants and bears. The waterfront is just 2 or 3 blocks down the hill from there.Jet Blue flies from DC/Philly direct to Burlington. Or Southwest goes to Albany and Manchester, NH, both of which are about 2.5 hours away. IF you get enticed, PM me and I can give you all the info on where to go and stay. I was up there for a week last summer and am going back in July.
prosopis
Arizona Chupacabra
I did a four mile pace run today. I was aiming for 5 miles at 9:30-10:00. I got 4 miles at 9:44 with 162 HR.
I am pretty sure I am running a half in March and I want to do it at 9:30-10:00 pace.
Today I just ran out of gas. Tomorrow I have an 8 mile long run scheduled which I will do at 11:00-12:00 pace.
* I used to visit Burlington, VT and I agree it is a great town. Would love to run there or swim or bike.Actually I just loved the bars and college girls.
I am pretty sure I am running a half in March and I want to do it at 9:30-10:00 pace.
Today I just ran out of gas. Tomorrow I have an 8 mile long run scheduled which I will do at 11:00-12:00 pace.
* I used to visit Burlington, VT and I agree it is a great town. Would love to run there or swim or bike.Actually I just loved the bars and college girls.
tri-man 47
Footballguy
Well done! Any hill repeats on your schedule there, young fella?
prosopis
Arizona Chupacabra
I am looking for a hill. Last week I went to a spot I thought would be perfect but there is a ton of construction there. Not enough room to run. I will find a hill soon though.
Ned
Footballguy
2012 PSCI Icicle 10 Miler
I had so much friggin' fun this morning. I finally ran a smart race and it paid off with a strong finish. This is a fun course where the start runs through center city and then takes us out to the same park that kicked my ### when running the tuneup HM back in October. I knew the hills were there, so I wanted to make sure I didn't SandTM it too much and die in the hills. These aren't BnB hills, but they're enough to where you down if you aren't careful. You hit the turn around at about the 10K mark and then run back down into the city.
So my plan was pretty simple. Settle in from 1-2.0ish and feel things out. Don't SandTM it, but stay strong thru the hills from 2-4.5. Take a Gu and water at the 4.5 aid station and then open things up at 5.0. After the turn around, drop the hammer on the downhills while others are resting. There's a mean little quarter mile hill at 9.4ish that is short but steep that I needed to remember.
This ended up being a tale of 2 halves. The first half I wasn't so sure what I had in me. My HR was elevated (shocker, right?) and it wasn't coming very easily. I wanted to go out around an 8:05ish pace and see what it felt like. I wanted to give myself an honest assessment at 2.0 with one simple question - "do I see myself holding this for 10 miles?". Y'all know me by now, so you know I'm terrible at pacing and being honest with myself.
Today was different. I hit 1.0 right on time at 8:05 and just sensed it was too much. So I backed off remembering The_Man's constant reminders that you're not going to win it in the 1st mile, but you can certainly lose it. So I settled in as best as I could and tried to ignore the watch and just focus on smooth steady pacing.
First half - 8:05/171, 8:20/178, 8:42/183, 8:34/184, 8:36/184 for split of 42:17
I won't lie, I wasn't terribly thrilled with a 42
x, but I just didn't feel all that into it. The hills started after 2.0 and didnt stop until the water station at 4.5ish. I took my Gu going up hill, which sucked, but I had to get it down before the water station. Now I don't know if it was the Gu or the sense that the hard part was over with, but I suddenly woke up at around 5.5.
I noticed a lot of people were trying to recoup from the hills and were just sort of cruising. That started to motivate me. Before I knew it I hit the turn around point and felt like a million bucks. I can be a contrarian at times and that helped me today. When people rested, I pushed. And kept pushing. At 7.5 I felt like I was going at 10K effort. I was getting scared that I might hit the wall, but I was in such a groove I just went with it. Thankfully that wall never came. I felt like a freight train of momentum. I wasn't just focusing on the single person in front of me, I was looking through them and wanting the guy in front of them. God I crave that feeling.
I had a really fun time racing a gentleman in all white throughout the second half. I caught him at around 8 and we had a nice back and forth battle from there on out. I tried to settle down just a bit at 9.0 knowing the last hill was coming. I settled in about 20yds behind him and waited. We turned right and went straight up the hill. I passed him. Then he passed me back at the top. I settled in behind him again and sort of fell asleep as my heart wanted to explode. I saw the last turn approaching at 9.8 and thought "OK WTF am I doing?" I passed him on the outside of the turn and hammered it home. We had fun recanting the race after the finish. Great stuff!
Second half - 8:05/186, 8:03/185, 7:58/186, 7:49/186, 7:56/189 for split of 39:52
Total time was 1:22:11, unofficially. Last year I ran it in 1:24:34, so I'm siked to cut 2+ minutes off of that time.
As I checked my Garmin and constantly saw the 180s for HR I knew my self tested max of 194 couldn't be right. There's no way I'm surviving at these HRs with a max of 194. After I downloaded the data I saw I was right. I hit 195 on that hill at 9.4 today. Given that I held on to the 180s for so long, it has to be higher than that still. I'm officially scared to know what it really is.
I had so much friggin' fun this morning. I finally ran a smart race and it paid off with a strong finish. This is a fun course where the start runs through center city and then takes us out to the same park that kicked my ### when running the tuneup HM back in October. I knew the hills were there, so I wanted to make sure I didn't SandTM it too much and die in the hills. These aren't BnB hills, but they're enough to where you down if you aren't careful. You hit the turn around at about the 10K mark and then run back down into the city.
So my plan was pretty simple. Settle in from 1-2.0ish and feel things out. Don't SandTM it, but stay strong thru the hills from 2-4.5. Take a Gu and water at the 4.5 aid station and then open things up at 5.0. After the turn around, drop the hammer on the downhills while others are resting. There's a mean little quarter mile hill at 9.4ish that is short but steep that I needed to remember.
This ended up being a tale of 2 halves. The first half I wasn't so sure what I had in me. My HR was elevated (shocker, right?) and it wasn't coming very easily. I wanted to go out around an 8:05ish pace and see what it felt like. I wanted to give myself an honest assessment at 2.0 with one simple question - "do I see myself holding this for 10 miles?". Y'all know me by now, so you know I'm terrible at pacing and being honest with myself.
Today was different. I hit 1.0 right on time at 8:05 and just sensed it was too much. So I backed off remembering The_Man's constant reminders that you're not going to win it in the 1st mile, but you can certainly lose it. So I settled in as best as I could and tried to ignore the watch and just focus on smooth steady pacing.
First half - 8:05/171, 8:20/178, 8:42/183, 8:34/184, 8:36/184 for split of 42:17
I won't lie, I wasn't terribly thrilled with a 42
x, but I just didn't feel all that into it. The hills started after 2.0 and didnt stop until the water station at 4.5ish. I took my Gu going up hill, which sucked, but I had to get it down before the water station. Now I don't know if it was the Gu or the sense that the hard part was over with, but I suddenly woke up at around 5.5.I noticed a lot of people were trying to recoup from the hills and were just sort of cruising. That started to motivate me. Before I knew it I hit the turn around point and felt like a million bucks. I can be a contrarian at times and that helped me today. When people rested, I pushed. And kept pushing. At 7.5 I felt like I was going at 10K effort. I was getting scared that I might hit the wall, but I was in such a groove I just went with it. Thankfully that wall never came. I felt like a freight train of momentum. I wasn't just focusing on the single person in front of me, I was looking through them and wanting the guy in front of them. God I crave that feeling.
I had a really fun time racing a gentleman in all white throughout the second half. I caught him at around 8 and we had a nice back and forth battle from there on out. I tried to settle down just a bit at 9.0 knowing the last hill was coming. I settled in about 20yds behind him and waited. We turned right and went straight up the hill. I passed him. Then he passed me back at the top. I settled in behind him again and sort of fell asleep as my heart wanted to explode. I saw the last turn approaching at 9.8 and thought "OK WTF am I doing?" I passed him on the outside of the turn and hammered it home. We had fun recanting the race after the finish. Great stuff!
Second half - 8:05/186, 8:03/185, 7:58/186, 7:49/186, 7:56/189 for split of 39:52
Total time was 1:22:11, unofficially. Last year I ran it in 1:24:34, so I'm siked to cut 2+ minutes off of that time.
As I checked my Garmin and constantly saw the 180s for HR I knew my self tested max of 194 couldn't be right. There's no way I'm surviving at these HRs with a max of 194. After I downloaded the data I saw I was right. I hit 195 on that hill at 9.4 today. Given that I held on to the 180s for so long, it has to be higher than that still. I'm officially scared to know what it really is.
2Young2BBald
Footbaldguy
2012 PSCI Icicle 10 Miler
I had so much friggin' fun this morning. I finally ran a smart race and it paid off with a strong finish. This is a fun course where the start runs through center city and then takes us out to the same park that kicked my ### when running the tuneup HM back in October. I knew the hills were there, so I wanted to make sure I didn't SandTM it too much and die in the hills. These aren't BnB hills, but they're enough to where you down if you aren't careful. You hit the turn around at about the 10K mark and then run back down into the city.
So my plan was pretty simple. Settle in from 1-2.0ish and feel things out. Don't SandTM it, but stay strong thru the hills from 2-4.5. Take a Gu and water at the 4.5 aid station and then open things up at 5.0. After the turn around, drop the hammer on the downhills while others are resting. There's a mean little quarter mile hill at 9.4ish that is short but steep that I needed to remember.
This ended up being a tale of 2 halves. The first half I wasn't so sure what I had in me. My HR was elevated (shocker, right?) and it wasn't coming very easily. I wanted to go out around an 8:05ish pace and see what it felt like. I wanted to give myself an honest assessment at 2.0 with one simple question - "do I see myself holding this for 10 miles?". Y'all know me by now, so you know I'm terrible at pacing and being honest with myself.
Today was different. I hit 1.0 right on time at 8:05 and just sensed it was too much. So I backed off remembering The_Man's constant reminders that you're not going to win it in the 1st mile, but you can certainly lose it. So I settled in as best as I could and tried to ignore the watch and just focus on smooth steady pacing.
First half - 8:05/171, 8:20/178, 8:42/183, 8:34/184, 8:36/184 for split of 42:17
I won't lie, I wasn't terribly thrilled with a 42
I noticed a lot of people were trying to recoup from the hills and were just sort of cruising. That started to motivate me. Before I knew it I hit the turn around point and felt like a million bucks. I can be a contrarian at times and that helped me today. When people rested, I pushed. And kept pushing. At 7.5 I felt like I was going at 10K effort. I was getting scared that I might hit the wall, but I was in such a groove I just went with it. Thankfully that wall never came. I felt like a freight train of momentum. I wasn't just focusing on the single person in front of me, I was looking through them and wanting the guy in front of them. God I crave that feeling.
I had a really fun time racing a gentleman in all white throughout the second half. I caught him at around 8 and we had a nice back and forth battle from there on out. I tried to settle down just a bit at 9.0 knowing the last hill was coming. I settled in about 20yds behind him and waited. We turned right and went straight up the hill. I passed him. Then he passed me back at the top. I settled in behind him again and sort of fell asleep as my heart wanted to explode. I saw the last turn approaching at 9.8 and thought "OK WTF am I doing?" I passed him on the outside of the turn and hammered it home. We had fun recanting the race after the finish. Great stuff!
Second half - 8:05/186, 8:03/185, 7:58/186, 7:49/186, 7:56/189 for split of 39:52
Total time was 1:22:11, unofficially. Last year I ran it in 1:24:34, so I'm siked to cut 2+ minutes off of that time.
As I checked my Garmin and constantly saw the 180s for HR I knew my self tested max of 194 couldn't be right. There's no way I'm surviving at these HRs with a max of 194. After I downloaded the data I saw I was right. I hit 195 on that hill at 9.4 today. Given that I held on to the 180s for so long, it has to be higher than that still. I'm officially scared to know what it really is.
Nice smart race!!!!
2Young2BBald
Footbaldguy
Just got done tracking my Brother-In-Law running the Phoenix RnR Marathon. Typical Mini-Chad. He stuck with his buddy through mile 16, averaging 10:30 plus. I am guessing his psycho-competitive side kicked in (much like his 3rd leg of the BC) and ran the final 10 miles sub 8 to go 3:58 
Ned
Footballguy
Holy crap.'2Young2BBald said:Just got done tracking my Brother-In-Law running the Phoenix RnR Marathon. Typical Mini-Chad. He stuck with his buddy through mile 16, averaging 10:30 plus. I am guessing his psycho-competitive side kicked in (much like his 3rd leg of the BC) and ran the final 10 miles sub 8 to go 3:58
Did his buddy finish?
2Young2BBald
Footbaldguy
Yep, stuck to it for a 4:37 finish.Holy crap.'2Young2BBald said:Just got done tracking my Brother-In-Law running the Phoenix RnR Marathon. Typical Mini-Chad. He stuck with his buddy through mile 16, averaging 10:30 plus. I am guessing his psycho-competitive side kicked in (much like his 3rd leg of the BC) and ran the final 10 miles sub 8 to go 3:58
tri-man 47
Footballguy
That's awesome ...crazy Mini-Chad.NED - great racing!!! Way to go!!!--Recovery week for me after the big weeks in Australia. I did throw in a 6 mile tempo run yesterday in the 15 degree cold (7:28/mile pace) and then did a comfortable 11 mile run today.'2Young2BBald said:Just got done tracking my Brother-In-Law running the Phoenix RnR Marathon. Typical Mini-Chad. He stuck with his buddy through mile 16, averaging 10:30 plus. I am guessing his psycho-competitive side kicked in (much like his 3rd leg of the BC) and ran the final 10 miles sub 8 to go 3:58
Sand
Footballguy
Nice race! But really you don't need to bother much with Gu's on a 42 minute race. Way too short to need one, unless you skipped breakfast.----
Oh, I forgot. Miss America was chosen over the weekend. Here is the winner in the athletic swimwear part of the competition. GB white swimsuits - they hide nothing.
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pmbrown_22
Footballguy
Great race Ned. Way to be smart and battle to the end.
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As for me, I am starting to feel the toll of the new little one and training. I did do my 6 recovery miles on Friday, but did not get a chance to run on Saturday because the little guy decided he wanted to be up until 11 o'clock and up from 4 - 6. I thought about trying to get my run in, but new it would be fruitless to try. I waited until last night to do my 16 miles. I had mentioned last week that it was a 16 with 8 of those at MP. Well, I am just trying to get the miles in at this point as I just can't handle the faster runs. I know it is not the greatest, but I am trying to make the best of it right now and just get the runs in. If nothing else, my body is learning to run tired and I am getting the body used to the pounding it needs to. It was a suffer fest as I did not want to go out, but did anyway. Averaged 9:25 for the 16, but the last 5 miles or so I was struggling.
I got it in though and that is what I am happy about. I am still trying to settle in to a bit of a routine and get acustomed to all that is going on in my world. One good thing is that I wore my compression calf sleeves last night, and my calves felt great during the run and feel great even today.
Have a great day all.
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As for me, I am starting to feel the toll of the new little one and training. I did do my 6 recovery miles on Friday, but did not get a chance to run on Saturday because the little guy decided he wanted to be up until 11 o'clock and up from 4 - 6. I thought about trying to get my run in, but new it would be fruitless to try. I waited until last night to do my 16 miles. I had mentioned last week that it was a 16 with 8 of those at MP. Well, I am just trying to get the miles in at this point as I just can't handle the faster runs. I know it is not the greatest, but I am trying to make the best of it right now and just get the runs in. If nothing else, my body is learning to run tired and I am getting the body used to the pounding it needs to. It was a suffer fest as I did not want to go out, but did anyway. Averaged 9:25 for the 16, but the last 5 miles or so I was struggling.
I got it in though and that is what I am happy about. I am still trying to settle in to a bit of a routine and get acustomed to all that is going on in my world. One good thing is that I wore my compression calf sleeves last night, and my calves felt great during the run and feel great even today.
Have a great day all.
jb1020
Footballguy
Ned: Nice Race! What's next?
17seconds: thanks for the fueling tips. I have plenty of long runs between now and New Orleans. I'll toy with it and hopefully iron out the details before March 4.
_____________________
Had a pretty good week last week, I only shorted one run on Tuesday. The rain became unbearable.
Week 10 Higdon Intermediate 1
Mon: 4.05 @ 10:33 HR 139
Tues: 5.35 @ 10:35 HR 138 (this was supposed to be 8 miles)
Wed: 4.04 @ 10:40 HR 135
Fri: 8.01 Pace @ 9:56 HR 152
Sat: 17 @ 10:52 HR 141
I was pretty pleased coming off a half on Jan 7. I figured I would have slacked a little bit, but I only came up 2.5 miles short of the goal.
I was fairly confident setting out for 17 on Saturday, but I was hurting towards the end. Not sure if I was going to fast or what. I'll chalk it up to a mental thing knowing I was on my last mile.
17seconds: thanks for the fueling tips. I have plenty of long runs between now and New Orleans. I'll toy with it and hopefully iron out the details before March 4.
_____________________
Had a pretty good week last week, I only shorted one run on Tuesday. The rain became unbearable.
Week 10 Higdon Intermediate 1
Mon: 4.05 @ 10:33 HR 139
Tues: 5.35 @ 10:35 HR 138 (this was supposed to be 8 miles)
Wed: 4.04 @ 10:40 HR 135
Fri: 8.01 Pace @ 9:56 HR 152
Sat: 17 @ 10:52 HR 141
I was pretty pleased coming off a half on Jan 7. I figured I would have slacked a little bit, but I only came up 2.5 miles short of the goal.
I was fairly confident setting out for 17 on Saturday, but I was hurting towards the end. Not sure if I was going to fast or what. I'll chalk it up to a mental thing knowing I was on my last mile.
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