Ran a 10k in June (5 Viewers)

[17seconds]

17 miles done pre-work in the face of blustery NE winds (17 G 21 MPH) and on 4-1/2 hours of sleep. Might be some kind of pre-work mileage record for me. Started slow and picked up the pace towards the end. Averaged 8:08/mile overall, averaged 7:40 on the last 7 miles. Glad it's done. Yoga tonight.

That's awesome. Less than 6hrs of sleep kills runs for me. My heart is yelling at me: "#### you!! #### you!!"

 

[pigskinliquors]

Great runs Ned and Grue!

pmb and all: 600 pages of gibberish has been a fantastic ride! What has unfortunately gone unnoticed is that the thread's 5th birthday was on the 25th of January. =

HAPPY 5TH BIRTHDAY 10k THREAD!

My update:

I have jokingly stated that the day after the Super Bowl is my heaviest day of the year for more than a couple decades, and it had better be true this year. I stepped on the scale on Sunday morning at 180.1, and on Monday at 184.9 for a 24 hour net gain of 4.8 pounds, and most likely the heaviest I've ever been. To get to this weight it took a very impressive day of eating and drinking virtually everything I could get my hands on. I'm pleased with my effort. Now the seriousness of losing weight in 2012 has started. I got in 8 miles on the elliptical followed by :30 on the trainer last night. Today I'll have a 30-40 mile ride with some intervals thrown in. I'm also planning on not drinking anything until Thursday night, and not stepping back on the scale until Thursday morning. My weight goals are:

by 2/9: back to 180

by 2/23: to 177

by 3/1: to 175

by 3/15: to 173 (within spitting distance of racing weight)

3/15 to 7/19 maintain near 173

by 8/15: to 170 (racing weight!)

My big rides that I'm planning include RAGBRAI and HH100, though I won't need to be in racing shape for the first, as we are doing it as a group, and anticipating to go as slow as we can. HH100 will be an all out race though.

I also have tentative plans to race 71 miles this weekend, though I might end up just doing a long, solo ride. My first date from last week, has asked me to be available this Friday evening, and I'm guessing it might be difficult to race come Saturday morning. They did just move race time to 9:00 am though which makes it possible. This will be a game time decision.

 

[gruecd]

17 miles done pre-work in the face of blustery NE winds (17 G 21 MPH) and on 4-1/2 hours of sleep. Might be some kind of pre-work mileage record for me. Started slow and picked up the pace towards the end. Averaged 8:08/mile overall, averaged 7:40 on the last 7 miles. Glad it's done. Yoga tonight.

Wow. What time did you wake up? Your dedication is unmatched, my friend.

To bed last night around 12:15, up at 4:40-4:45, started the Garmin at 5:10. I'm tired.

 

[Ned]

17 miles done pre-work in the face of blustery NE winds (17 G 21 MPH) and on 4-1/2 hours of sleep. Might be some kind of pre-work mileage record for me. Started slow and picked up the pace towards the end. Averaged 8:08/mile overall, averaged 7:40 on the last 7 miles. Glad it's done. Yoga tonight.

Wow. What time did you wake up? Your dedication is unmatched, my friend.

To bed last night around 12:15, up at 4:40-4:45, started the Garmin at 5:10. I'm tired.

Damn, you even digest fast. I need a good hour before I can run after breakfast.

 

[pigskinliquors]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

 

[gruecd]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

Or in my case, a couple of Pop Tarts and a can of Diet Dew. Stopped back home at around 8-9 miles for a GU and some Gatorade.

 

[sho nuff]

17 miles done pre-work in the face of blustery NE winds (17 G 21 MPH) and on 4-1/2 hours of sleep. Might be some kind of pre-work mileage record for me. Started slow and picked up the pace towards the end. Averaged 8:08/mile overall, averaged 7:40 on the last 7 miles. Glad it's done. Yoga tonight.

Wow. What time did you wake up? Your dedication is unmatched, my friend.

To bed last night around 12:15, up at 4:40-4:45, started the Garmin at 5:10. I'm tired.

Damn, you even digest fast. I need a good hour before I can run after breakfast.

I enjoy my leisurely hour before Saturday runs.

Get up, make the coffee...have a little water with a protein bar as the coffee brews and cools to a non-scalding level.

Drink the coffee...then a piece of fruit or a cup of yogurt.

At this point, its usually time to drop the pre-run deuce otherwise there may be consequences.

Then out the door.

 

[tri-man 47]

Nice list, pmb! We've probably had a half-page of :fingers:, a page of poo hilarity, while SandingTM is becoming volume all of its own.

And so it begins for me: Interval training this a.m. I was a bit nervous since I had no idea where I'd be at, but all is well. 6 x 800m on the track ...average pace of 6:25/mile. While I need to increase the number of reps, I was pleased with the pacing.

Speaking of pacing, RW had a good article on that. Some of the recommendations that I recall:

5K pace for 800m intervals.

5K - 10-15 seconds/mile for shorter intervals.

5K + 30-45 seconds/mile for tempo work.

 

[Sand]

- oogling young coeds

Great list, but we're really falling down on the job here, IMO. You boys need to get crackin'. With pictures.

while SandingTM is becoming volume all of its own.

As it should be, since it is scientifically proven to be at least :02 faster than other techniques out there.

HH100 will be an all out race though.

You'll be at racing weight after this one!----

The volume increase continues. Slow 15 mile ride with the wife and a nice 8 mile long run this Sunday. Did manage to set a new power record for a 90 second interval - 388w. No telling where the heck that came from this early in the season, though I did set two KOMs in the effort.

Did 5 very slow recovery miles yesterday at a 9m/mile. Then went and did 2000 pretty exhausted yards in the pool. Did manage to keep my 500yd time to 7:02, then blew up big time on the intervals after that. Today is a Sufferfest trainer session. I have yet to complete this one, so hope to get the full hour in.

 

[tri-man 47]

while SandingTM is becoming a volume all of its own.

As it should be, since it is scientifically proven to be at least :02 faster than other techniques out there.

Dang, you got me again. I really gotta beat your time and shut you up for a spell.

 

[Sand]

while SandingTM is becoming a volume all of its own.

As it should be, since it is scientifically proven to be at least :02 faster than other techniques out there.

Dang, you got me again. I really gotta beat your time and shut you up for a spell.

Just getting you motivated!

 

[pmbrown_22]

Nice list, pmb! We've probably had a half-page of :fingers:, a page of poo hilarity, while SandingTM is becoming volume all of its own.

And so it begins for me: Interval training this a.m. I was a bit nervous since I had no idea where I'd be at, but all is well. 6 x 800m on the track ...average pace of 6:25/mile. While I need to increase the number of reps, I was pleased with the pacing.

Speaking of pacing, RW had a good article on that. Some of the recommendations that I recall:

5K pace for 800m intervals.

5K - 10-15 seconds/mile for shorter intervals.

5K + 30-45 seconds/mile for tempo work.

Yes. How could I forget the pooping. Of all things to forget. The world is our toilet.I have been meaning to ask, What are you training for these days. You going back to Boston this year?

 

[jb1020]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

Or in my case, a couple of Pop Tarts and a can of Diet Dew. Stopped back home at around 8-9 miles for a GU and some Gatorade.

####, something else I'm doing wrong. I pretty much roll out of bed, have a glass of water and I'm on the road. If I stir around too much in the house I wake up the little one. All these runs are 8 or less. Is running on an empty stomach frowned upon?

 

[sho nuff]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

Or in my case, a couple of Pop Tarts and a can of Diet Dew. Stopped back home at around 8-9 miles for a GU and some Gatorade.

####, something else I'm doing wrong. I pretty much roll out of bed, have a glass of water and I'm on the road. If I stir around too much in the house I wake up the little one. All these runs are 8 or less. Is running on an empty stomach frowned upon?

I can do it for recovery runs and anything 6 or under that is not speed work.Beyond that, the donger need food.

 

[pmbrown_22]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

Or in my case, a couple of Pop Tarts and a can of Diet Dew. Stopped back home at around 8-9 miles for a GU and some Gatorade.

####, something else I'm doing wrong. I pretty much roll out of bed, have a glass of water and I'm on the road. If I stir around too much in the house I wake up the little one. All these runs are 8 or less. Is running on an empty stomach frowned upon?

I will vary from time to time, but mostly I just roll out and go. On occasion for a longer run I may have a Energy Bar or something like that, but my body does not wake up and realize I am hungry until I am already on the road so I have no choice. If you are watching your weight, I have read that you will burn more fat, but I usually just eat more during the rest of the day so it does not matter for me.Lately though, I have been doing most of my runs mid-day or at night, so this has not been too much of an issue.

 

[Ned]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

Or in my case, a couple of Pop Tarts and a can of Diet Dew. Stopped back home at around 8-9 miles for a GU and some Gatorade.

####, something else I'm doing wrong. I pretty much roll out of bed, have a glass of water and I'm on the road. If I stir around too much in the house I wake up the little one. All these runs are 8 or less. Is running on an empty stomach frowned upon?

I will vary from time to time, but mostly I just roll out and go. On occasion for a longer run I may have a Energy Bar or something like that, but my body does not wake up and realize I am hungry until I am already on the road so I have no choice. If you are watching your weight, I have read that you will burn more fat, but I usually just eat more during the rest of the day so it does not matter for me.Lately though, I have been doing most of my runs mid-day or at night, so this has not been too much of an issue.

Just like most other things with this sport, a lot of this is going to come down to what your own body needs or can handle. Some people can run on empty just fine. Others need a decent breakfast. I don't think there's 1 'right' answer. For me I don't worry about it at all unless its a 10 or longer. Anything less than that, it doesn't affect me. For my long runs, I have a cup of coffee and a half bagel with either cream cheese or peanutbutter. I tend to get very hungry on my long runs so something a little more on the heavier side helps me a lot.

When I do have something to eat before a run, I need to digest for an hour before I hit the road. Most of that is due to bowel movement issues. I have to make sure I've dropped off a load before heading out the door. I'm paranoid as hell about having to take an emergency dump on a neighbor's lawn. Coffee is a great motivator of the bowels, so it usually does the trick right away for me.

 

[Juxtatarot]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

Or in my case, a couple of Pop Tarts and a can of Diet Dew. Stopped back home at around 8-9 miles for a GU and some Gatorade.

####, something else I'm doing wrong. I pretty much roll out of bed, have a glass of water and I'm on the road. If I stir around too much in the house I wake up the little one. All these runs are 8 or less. Is running on an empty stomach frowned upon?

Although I'm sure it's best to eat, I never eat breakfast, including mornings of long training runs and marathon race mornings. If your body feels OK, I wouldn't sweat it.

 

[jb1020]

Damn, you even digest fast. I need a good hour before I can run after breakfast.

The shark move is to have no more than a Gu and/or some energy drink then out the door.

Or in my case, a couple of Pop Tarts and a can of Diet Dew. Stopped back home at around 8-9 miles for a GU and some Gatorade.

####, something else I'm doing wrong. I pretty much roll out of bed, have a glass of water and I'm on the road. If I stir around too much in the house I wake up the little one. All these runs are 8 or less. Is running on an empty stomach frowned upon?

I will vary from time to time, but mostly I just roll out and go. On occasion for a longer run I may have a Energy Bar or something like that, but my body does not wake up and realize I am hungry until I am already on the road so I have no choice. If you are watching your weight, I have read that you will burn more fat, but I usually just eat more during the rest of the day so it does not matter for me.Lately though, I have been doing most of my runs mid-day or at night, so this has not been too much of an issue.

The burning more fat makes sense. I'm kind of past that point. I have the ole beer gut left to drop, otherwise I don't want to lose anymore. Currently 185, down from 245. I like the idea of a prerun pop tart.

 

[tri-man 47]

I have been meaning to ask, What are you training for these days. You going back to Boston this year?

Nope - no marathons ...maybe in 5 or 10 years (new age brackets), or maybe never. I'm going to give a shot at the Chicago Area Runners Assocation (CARA) race circuit competition. It's based on age groups, and points are given for the top 15 in each age group for a series of designated races. They have picked 16 races and include each runner's highest point totals for up to ten of those races. Looking at last year's data, for me to have a shot at ranking in the top three for year-end awards, I've got my work cut out for me. I'd need to place top three to five in the races I enter (5Ks to 1/2-marathons). For 5Ks, that means an early season time below 20:3029 (Sand: ) and a late season time under 20:00. A competitive 10 mile time would need to be around a 7:15/mile pace. I'll see how the first four races go in April and May.

 

[Ned]

I have been meaning to ask, What are you training for these days. You going back to Boston this year?

Nope - no marathons ...maybe in 5 or 10 years (new age brackets), or maybe never. I'm going to give a shot at the Chicago Area Runners Assocation (CARA) race circuit competition. It's based on age groups, and points are given for the top 15 in each age group for a series of designated races. They have picked 16 races and include each runner's highest point totals for up to ten of those races. Looking at last year's data, for me to have a shot at ranking in the top three for year-end awards, I've got my work cut out for me. I'd need to place top three to five in the races I enter (5Ks to 1/2-marathons). For 5Ks, that means an early season time below 20:3029 (Sand: ) and a late season time under 20:00. A competitive 10 mile time would need to be around a 7:15/mile pace. I'll see how the first four races go in April and May.

You so got that.

 

[pmbrown_22]

I have been meaning to ask, What are you training for these days. You going back to Boston this year?

Nope - no marathons ...maybe in 5 or 10 years (new age brackets), or maybe never. I'm going to give a shot at the Chicago Area Runners Assocation (CARA) race circuit competition. It's based on age groups, and points are given for the top 15 in each age group for a series of designated races. They have picked 16 races and include each runner's highest point totals for up to ten of those races. Looking at last year's data, for me to have a shot at ranking in the top three for year-end awards, I've got my work cut out for me. I'd need to place top three to five in the races I enter (5Ks to 1/2-marathons). For 5Ks, that means an early season time below 20:3029 (Sand: ) and a late season time under 20:00. A competitive 10 mile time would need to be around a 7:15/mile pace. I'll see how the first four races go in April and May.

Sounds like a lot of fun. I, like you have stated before, am finding this marathon thing to be a bit tough with kids and activities. I won't stop running for this training cycle, but I could be done with the longer stuff for awhile. I need to find something like this to get into. I love to be competitive and I think it would help me in the long run.

 

[gruecd]

I have been meaning to ask, What are you training for these days. You going back to Boston this year?

Nope - no marathons ...maybe in 5 or 10 years (new age brackets), or maybe never. I'm going to give a shot at the Chicago Area Runners Assocation (CARA) race circuit competition. It's based on age groups, and points are given for the top 15 in each age group for a series of designated races. They have picked 16 races and include each runner's highest point totals for up to ten of those races. Looking at last year's data, for me to have a shot at ranking in the top three for year-end awards, I've got my work cut out for me. I'd need to place top three to five in the races I enter (5Ks to 1/2-marathons). For 5Ks, that means an early season time below 20:3029 (Sand: ) and a late season time under 20:00. A competitive 10 mile time would need to be around a 7:15/mile pace. I'll see how the first four races go in April and May.

Sounds like a lot of fun. I, like you have stated before, am finding this marathon thing to be a bit tough with kids and activities. I won't stop running for this training cycle, but I could be done with the longer stuff for awhile. I need to find something like this to get into. I love to be competitive and I think it would help me in the long run.

Yeah, it does sound cool, and I certainly understand the time limitations, but to me there's nothing like the marathon. I can't imagine myself ever quitting, health permitting.

 

[pmbrown_22]

I have been meaning to ask, What are you training for these days. You going back to Boston this year?

Nope - no marathons ...maybe in 5 or 10 years (new age brackets), or maybe never. I'm going to give a shot at the Chicago Area Runners Assocation (CARA) race circuit competition. It's based on age groups, and points are given for the top 15 in each age group for a series of designated races. They have picked 16 races and include each runner's highest point totals for up to ten of those races. Looking at last year's data, for me to have a shot at ranking in the top three for year-end awards, I've got my work cut out for me. I'd need to place top three to five in the races I enter (5Ks to 1/2-marathons). For 5Ks, that means an early season time below 20:3029 (Sand: ) and a late season time under 20:00. A competitive 10 mile time would need to be around a 7:15/mile pace. I'll see how the first four races go in April and May.

Sounds like a lot of fun. I, like you have stated before, am finding this marathon thing to be a bit tough with kids and activities. I won't stop running for this training cycle, but I could be done with the longer stuff for awhile. I need to find something like this to get into. I love to be competitive and I think it would help me in the long run.

Yeah, it does sound cool, and I certainly understand the time limitations, but to me there's nothing like the marathon. I can't imagine myself ever quitting, health permitting.

I agree. Last week's 18 reminded me of why I love marathon training. Can't really describe it really. Just a great sense of personal satisfaction that I get out of it. Such a challenge.The reason for stepping down is for no other reason than time. It is really taking too much time for me to run and get runs in. Soon we will start running in different directions with the kids. Maybe it will not be as bad as I think it will, but I need to be prepared for it and make sure I am not putting the running before the rest of the family. I am still going to run because I have to. It is my only real release anymore so it has become a necessary evil for me. In a good way of course.

 

[17seconds]

Here's a good site I heard about if you want to know all of the marathons in your area and see a bunch of reviews from runners: Marathon Guide.

Although people ##### and whine so much it actually made me think twice about whether I want to continue training for my 1st full. Apparently miles 22-25 at the event I'm running really suck - you are running on sidewalk in the heat an area with no spectators. But I know the area they are talking about and I'm just going to prepare myself for it. Some people are really dramatic... "it's like running on the surface of the sun!!!" etc

 

[pigskinliquors]

TriMan: Great interval session and good luck with the race series!

Sand: Have a blast with your sufferfest. It sounds fantastically awful or someething that BnB would do for ####s and giggles.

JB: My rule of thumb has always been if I'm working out for more than 1:10, no food pre. If it's more = something light prior (gu, a bagel, a pop tart, etc.) then a gu or something similar every 40 minutes after. I also only have water during training if it is going to be 1:10+.

17seconds: Thanks for the link! I also wouldn't listen too much to the reviews. Train for the race in front of you and be ready for all that you can. It's not like they'll be giving you a surprise course, though that would be a pretty cool idea for a race!

__________________________

My update:

I got in a really nice 32 mile ride after work last night. I'd have liked to have gone longer, but it was getting dark. My AVE HR was very low (159) and I still managed a 20.6 MPH pace. Not a bad last effort before my potential race this Saturday. This morning I got up and got 7 miles on the elliptical, and I anticipate doing a fast 16 miles on the bike tomorrow morning. Hoping the scale tomorrow morning gives me good news as I've eaten darn good (for me) and have not had anything to drink post Super Bowl.

 

[Ned]

I have been meaning to ask, What are you training for these days. You going back to Boston this year?

Nope - no marathons ...maybe in 5 or 10 years (new age brackets), or maybe never. I'm going to give a shot at the Chicago Area Runners Assocation (CARA) race circuit competition. It's based on age groups, and points are given for the top 15 in each age group for a series of designated races. They have picked 16 races and include each runner's highest point totals for up to ten of those races. Looking at last year's data, for me to have a shot at ranking in the top three for year-end awards, I've got my work cut out for me. I'd need to place top three to five in the races I enter (5Ks to 1/2-marathons). For 5Ks, that means an early season time below 20:3029 (Sand: ) and a late season time under 20:00. A competitive 10 mile time would need to be around a 7:15/mile pace. I'll see how the first four races go in April and May.

Sounds like a lot of fun. I, like you have stated before, am finding this marathon thing to be a bit tough with kids and activities. I won't stop running for this training cycle, but I could be done with the longer stuff for awhile. I need to find something like this to get into. I love to be competitive and I think it would help me in the long run.

Yeah, it does sound cool, and I certainly understand the time limitations, but to me there's nothing like the marathon. I can't imagine myself ever quitting, health permitting.

I agree. Last week's 18 reminded me of why I love marathon training. Can't really describe it really. Just a great sense of personal satisfaction that I get out of it. Such a challenge.The reason for stepping down is for no other reason than time. It is really taking too much time for me to run and get runs in. Soon we will start running in different directions with the kids. Maybe it will not be as bad as I think it will, but I need to be prepared for it and make sure I am not putting the running before the rest of the family. I am still going to run because I have to. It is my only real release anymore so it has become a necessary evil for me. In a good way of course.

Hopefully the sleepless nights will settle down soon and you'll have a little more sleep, which should give you some more flexibility. How long did it take for your first kid to sleep thru the night? I'm a big fan of 4-5am runs in the dark. Especially the summer time. You get your release (I'm the same exact way, I need that outlet), accomplish something real to start your day, and still have your entire day ahead of you.

 

[IvanKaramazov]

Here's a good site I heard about if you want to know all of the marathons in your area and see a bunch of reviews from runners: Marathon Guide.

Although people ##### and whine so much it actually made me think twice about whether I want to continue training for my 1st full. Apparently miles 22-25 at the event I'm running really suck

That's true for pretty much all marathons.

 

[Ned]

Here's a good site I heard about if you want to know all of the marathons in your area and see a bunch of reviews from runners: Marathon Guide.

Although people ##### and whine so much it actually made me think twice about whether I want to continue training for my 1st full. Apparently miles 22-25 at the event I'm running really suck

That's true for pretty much all marathons.

I was going to respond the same way, but didn't want to further scare 17s away.

 

[pmbrown_22]

I have been meaning to ask, What are you training for these days. You going back to Boston this year?

Nope - no marathons ...maybe in 5 or 10 years (new age brackets), or maybe never. I'm going to give a shot at the Chicago Area Runners Assocation (CARA) race circuit competition. It's based on age groups, and points are given for the top 15 in each age group for a series of designated races. They have picked 16 races and include each runner's highest point totals for up to ten of those races. Looking at last year's data, for me to have a shot at ranking in the top three for year-end awards, I've got my work cut out for me. I'd need to place top three to five in the races I enter (5Ks to 1/2-marathons). For 5Ks, that means an early season time below 20:3029 (Sand: ) and a late season time under 20:00. A competitive 10 mile time would need to be around a 7:15/mile pace. I'll see how the first four races go in April and May.

Sounds like a lot of fun. I, like you have stated before, am finding this marathon thing to be a bit tough with kids and activities. I won't stop running for this training cycle, but I could be done with the longer stuff for awhile. I need to find something like this to get into. I love to be competitive and I think it would help me in the long run.

Yeah, it does sound cool, and I certainly understand the time limitations, but to me there's nothing like the marathon. I can't imagine myself ever quitting, health permitting.

I agree. Last week's 18 reminded me of why I love marathon training. Can't really describe it really. Just a great sense of personal satisfaction that I get out of it. Such a challenge.The reason for stepping down is for no other reason than time. It is really taking too much time for me to run and get runs in. Soon we will start running in different directions with the kids. Maybe it will not be as bad as I think it will, but I need to be prepared for it and make sure I am not putting the running before the rest of the family. I am still going to run because I have to. It is my only real release anymore so it has become a necessary evil for me. In a good way of course.

Hopefully the sleepless nights will settle down soon and you'll have a little more sleep, which should give you some more flexibility. How long did it take for your first kid to sleep thru the night? I'm a big fan of 4-5am runs in the dark. Especially the summer time. You get your release (I'm the same exact way, I need that outlet), accomplish something real to start your day, and still have your entire day ahead of you.

Both of my older two took awhile to sleep through the night. This guy likes to stay up between 9PM and 2AM every night. Future partier! Actually, right now my wife is handling most of everything during the weekdays and I am chipping in on the weekends. I still don't feel like I am getting enough sleep, but I am hoping things open up once the summer hits. I too love those morning runs. Even though by 2:30 you can stick a fork in me, it is great to get them done and out of the way for the day.

 

[BassNBrew]

Unscheduled rest day yesterday after an unscheduled 18.5 miler on Tuesday. Ran than mostly in zone 2 at a 9:28 pace. Best miles were the uphill miles. Not sure what's on the agenda for today.

 

[sho nuff]

8 yesterday at around 10:10...simple easy miles. Though, very tired legs today. Recovery run later today or first thing in the morning after yesterday's run got pushed from morning to night (due to a leaky faucet and garbage disposal that had to be replaced yesterday).

 

[pigskinliquors]

Unscheduled rest day yesterday after an unscheduled 18.5 miler on Tuesday. Ran than mostly in zone 2 at a 9:28 pace. Best miles were the uphill miles. Not sure what's on the agenda for today.

I love this post! It summarizes BnB pretty darn well, and runs in the face of most posts on this board. This post translated to be something that most anybody else in this thread would have written would be:

Tuesday I felt a need to get in an 18.5 miler bc, according to the Pfitz plan, I needed to get one in during this cycle. Since Higdon suggests a rest day, post a long run, I decided to take a SRD today, which will hopefully assist in getting rid of some of the lactic acid buildup in my legs. I paced the 18.5 miler off the Runner's World-Smart Coach Plan, which suggested my pace should be approximately 9:28. As per Ned's HR training guide, I kept most of the run in zone 2. I haven't looked at my precise training schedule yet today, so I don't yet know what's on tap. With yesterday's run, I'm right on schedule for my next race.

pmb: Do whatever you need to do. Each run you get in is a personal win.

 

[Ned]

Unscheduled rest day yesterday after an unscheduled 18.5 miler on Tuesday. Ran than mostly in zone 2 at a 9:28 pace. Best miles were the uphill miles. Not sure what's on the agenda for today.

I love this post! It summarizes BnB pretty darn well, and runs in the face of most posts on this board. This post translated to be something that most anybody else in this thread would have written would be:

Tuesday I felt a need to get in an 18.5 miler bc, according to the Pfitz plan, I needed to get one in during this cycle. Since Higdon suggests a rest day, post a long run, I decided to take a SRD today, which will hopefully assist in getting rid of some of the lactic acid buildup in my legs. I paced the 18.5 miler off the Runner's World-Smart Coach Plan, which suggested my pace should be approximately 9:28. As per Ned's HR training guide, I kept most of the run in zone 2. I haven't looked at my precise training schedule yet today, so I don't yet know what's on tap. With yesterday's run, I'm right on schedule for my next race.

 

[tri-man 47]

Unscheduled rest day yesterday after an unscheduled 18.5 miler on Tuesday. Ran than mostly in zone 2 at a 9:28 pace. Best miles were the uphill miles. Not sure what's on the agenda for today.

Sweet. Any more big training sessions, or will you start to wind it down?

 

[gruecd]

I'm too old for these all-night, pigskinliquors-esque hijinx. That is all.

 

[gruecd]

Oh, and I'm bailing on the 15K on Saturday. Forecast says 6° with a windchill of -8°. Definitely not "racing" conditions, so I'm not going to waste the money. I'll just wait until later in the day when it warms up a little bit and do a MLR instead.

 

[tri-man 47]

I'm too old for these all-night, pigskinliquors-esque hijinx. That is all.

But are you still performing in the, uh, 'clydesdale' division?

 

[Sand]

PSL: PSA on power in case you are interested - Cheap powertap wheel on sale. CC is a high quality retailer.

 

[2Young2BBald]

Anyone have any advice on running downhills? Should I be emphasizing tunrover or stride length. I messed with both on the way back down yesterday.

Wanted to post this sooner, but have been travelling all week and could not figure out how to post a link from my Kindle Fire (and my work lap top blocks this site). USA Triathlon's eMag had an article this week on Downhill Running. Nothing real groundbreaking, but it may give you something you can use.

 

[tri-man 47]

Hey, didn't know if you guys were aware of the virtual Run for Sherry this weekend. I just read about it on this link from the Chicago runners club. Sad story; good reason for an HTFU run on Saturday morning.

http://www.shutupandrun.net/2012/01/virtual-run-for-sherry-arnold-february.html

 

[sho nuff]

Hey, didn't know if you guys were aware of the virtual Run for Sherry this weekend. I just read about it on this link from the Chicago runners club. Sad story; good reason for an HTFU run on Saturday morning.http://www.shutupandrun.net/2012/01/virtual-run-for-sherry-arnold-february.html

Will have it in mind during my normal Saturday run.11 miles this Saturday (5 tempo miles during that one) in a bit of a step back week from the 14 last week)

 

[Sand]

Dagnabit. So frustrated - sitting here doing squat (while I should be down in the basement flogging myself on the bike.) After a pretty meager 5.5 hours of good work so far this week my body feels like I've been worked over something fierce. Ramping up the running after being injured and knocking out another 4k swim session has really taken its toll.

I hate being old.

 

[pigskinliquors]

Oh, and I'm bailing on the 15K on Saturday. Forecast says 6° with a windchill of -8°. Definitely not "racing" conditions, so I'm not going to waste the money. I'll just wait until later in the day when it warms up a little bit and do a MLR instead.

#####! HTFU.

I'm too old for these all-night, pigskinliquors-esque hijinx. That is all.

#####! HTFU.

PSL: PSA on power in case you are interested - Cheap powertap wheel on sale. CC is a high quality retailer.

Just found out I'm getting a pretty hefty bonus in late June. This will be a #1 priority on my wish list!

 

[Ned]

Oh, and I'm bailing on the 15K on Saturday. Forecast says 6° with a windchill of -8°. Definitely not "racing" conditions, so I'm not going to waste the money. I'll just wait until later in the day when it warms up a little bit and do a MLR instead.

#####! HTFU.

Stop being picky and go do it.

 

[gruecd]

Oh, and I'm bailing on the 15K on Saturday. Forecast says 6° with a windchill of -8°. Definitely not "racing" conditions, so I'm not going to waste the money. I'll just wait until later in the day when it warms up a little bit and do a MLR instead.

#####! HTFU.

Stop being picky and go do it.

Nope. I'm out. I will RUN in anything. I'm not paying to RACE something that's gonna be miserable.

 

[jb1020]

Alright, got my last 20 miler in the morning. Unfortunately I'm feeling like ####. Got the ol runny nose, sore throat, watery eyes etc.

I'm fine with attempting the run, but is that the wise thing? Thoughts?

 

[pigskinliquors]

Alright, got my last 20 miler in the morning. Unfortunately I'm feeling like ####. Got the ol runny nose, sore throat, watery eyes etc.

I'm fine with attempting the run, but is that the wise thing? Thoughts?

Sick above the shoulders = workoutSick below the shoulders = rest

Here's a link, and a quote from the link:

Experts like to cite a rule of thumb known as the "neck rule." If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects.)

 

[jb1020]

I can live with that.

Thanks

 

[2Young2BBald]

Alright, got my last 20 miler in the morning. Unfortunately I'm feeling like ####. Got the ol runny nose, sore throat, watery eyes etc.

I'm fine with attempting the run, but is that the wise thing? Thoughts?

Sick above the shoulders = workoutSick below the shoulders = rest

Here's a link, and a quote from the link:

Experts like to cite a rule of thumb known as the "neck rule." If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up. (Exercising with a fever will make you more vulnerable to dehydration, among other ill effects.)

I thought the rule of thumb was something like "above the neck, what heck, neck below, take it slow"

 

[Sand]

neck below, take it slow

That's what she said. :cue Barry White: