Sand
Footballguy
Effin' kids. And, yea, the chances of him crushing you are about the same as Gru going for a run today...mile 7: 7:14
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Ran a 10k in June (10 Viewers)
- Thread starter GStrot
- Start date
gruecd
Footballguy
Interestingly, I'm not running today....Effin' kids. And, yea, the chances of him crushing you are about the same as Gru going for a run today...mile 7: 7:14
pmbrown_22
Footballguy
:lloyd christmas: So you're saying there is a chance. :lloyd christmas:Interestingly, I'm not running today....Effin' kids. And, yea, the chances of him crushing you are about the same as Gru going for a run today...mile 7: 7:14
2Young2BBald
Footbaldguy
Please tell me these were not 2XUs! I am due for a coupe of news pairs and I'll be
if I missed a chance to buy them so cheap.
pigskinliquors
Dr. Parrothead
If they were 2XU's I'd have bought them. They were Orca's. Same price can be found here = likely worth it!Please tell me these were not 2XUs! I am due for a coupe of news pairs and I'll be
2Young2BBald
Footbaldguy
While its a Multi-Sport eBook and not just running, I enjoyed Endurance Nerd its a cheap, short read with some good items on speedwork, nutrition and ice baths (among other things). I read Marathoning for Mortals prior to doing my 1st 1/2 marathon and still carry with me a lot of what I learned. There is some real common sense stuff in there that can get lost or missed in more hardcore training plans and books (like enjoying yourself and not beating yourself up over missed workouts - in fact, I think this is where I learned "never miss your long run" from).
tri-man 47
Footballguy
Runner's World web site has a lot of good articles, and I really like their magazine, too, for the mix of coverage they provide (and inspiring and interesting stories).
wraith5
Footballguy
Thanx mucho for the welcome back gents. I'm looking forward to catching up on everything you guys have been doing.
Today's PT appointment went really well - I got on the treadmill for 5x (3 min run / 1 min walk), 2 miles total distance. No ankle pain (my achilles, however, are a different story...). I have authorization to run on Fri or Sat 5x 4 min/1 min, and if that goes well I can do 2 miles running on Monday or Tuesday next week. My primary therapist (owner of the place) thinks if I don't have any setbacks I will be able to run SoldierField 10 miler at the end of May.
Today's PT appointment went really well - I got on the treadmill for 5x (3 min run / 1 min walk), 2 miles total distance. No ankle pain (my achilles, however, are a different story...). I have authorization to run on Fri or Sat 5x 4 min/1 min, and if that goes well I can do 2 miles running on Monday or Tuesday next week. My primary therapist (owner of the place) thinks if I don't have any setbacks I will be able to run SoldierField 10 miler at the end of May.
prosopis
Arizona Chupacabra
I tried a more organized speed work today. I did 5 x 400
I set my Garmin so I wouldnt blow my load before I finished the 400. I set it for 9:00
I got:
8:56
8:58
9:12
8:51
8:52
In between I was doing a slow jog (12:30) for 4.5 mins.
I finished it and felt good. I feel I might have been able to go a bit harder but that is in question. I also think I could do the slow jog for a shorter amount of time but I dont really know. I may just hang with this for a few as I felt good being able to finish it.
I set my Garmin so I wouldnt blow my load before I finished the 400. I set it for 9:00
I got:
8:56
8:58
9:12
8:51
8:52
In between I was doing a slow jog (12:30) for 4.5 mins.
I finished it and felt good. I feel I might have been able to go a bit harder but that is in question. I also think I could do the slow jog for a shorter amount of time but I dont really know. I may just hang with this for a few as I felt good being able to finish it.
Ned
Footballguy
PSL - take it easy on that hip. Just do a few extra jump knee tucks instead :X
wraith - that's awesome news! I couldn't imagine the excitement.
prosopis - you should look to shorten the rest time. It should be no longer than the repeat itself. Either jog another 0.25 or try to keep it under the 2:25 you were running for each repeat. Shorter the better, IMO.
____________________
Running seems to be the only thing that's normal around here right now. I've been feeling wiped out the past few days, but think its more mental energy. Running has been a great escape.
Tue - 6mi recovery. I was definitely feeling the after effects of the weekend. Energy levels just weren't there and felt sluggish throughout. 9:59/136
Wed - 9mi with 5LT. I didn't really feel like doing this workout, but knew it'd be a good stress reliever. Ended up with a very strong run. Think this was my fastest LT run to date. The 5LT miles were at 7:35/174 average.
wraith - that's awesome news! I couldn't imagine the excitement.
prosopis - you should look to shorten the rest time. It should be no longer than the repeat itself. Either jog another 0.25 or try to keep it under the 2:25 you were running for each repeat. Shorter the better, IMO.
____________________
Running seems to be the only thing that's normal around here right now. I've been feeling wiped out the past few days, but think its more mental energy. Running has been a great escape.
Tue - 6mi recovery. I was definitely feeling the after effects of the weekend. Energy levels just weren't there and felt sluggish throughout. 9:59/136
Wed - 9mi with 5LT. I didn't really feel like doing this workout, but knew it'd be a good stress reliever. Ended up with a very strong run. Think this was my fastest LT run to date. The 5LT miles were at 7:35/174 average.
Ned
Footballguy
I think The_Man might be the only one close enough to take advantage of this, but figured I'd post it up anyway.
$20 for $40 coupon
$20 for $40 coupon
tri-man 47
Footballguy
Wraith - I'm really glad to hear that you're improving. But: Don't SandTM your recovery!
Prosopis - I'm really glad you're doing some interval training! I firmly believe this will help to improve your overall pacing.
Prosopis - I'm really glad you're doing some interval training! I firmly believe this will help to improve your overall pacing.
AcerFC
Footballguy
Just ran into an interesting situation
Was doing a short tempo run early today since I am leaving for vacation in a few hours. All of a sudden a dog which looks like a pitbull to me,(but Im not dog expert) jumps out at me. Luckily the owner was right there and screamed for him. I immediately put my hand out for the dog to see I was friendly (learned that on GI Joe- Knowing is half the battle) and the dog went back to the owner. Tried coming after me again but owner got him back.
If owner wasnt there, what should I have done. I have never had to fend off a dog before
Was doing a short tempo run early today since I am leaving for vacation in a few hours. All of a sudden a dog which looks like a pitbull to me,(but Im not dog expert) jumps out at me. Luckily the owner was right there and screamed for him. I immediately put my hand out for the dog to see I was friendly (learned that on GI Joe- Knowing is half the battle) and the dog went back to the owner. Tried coming after me again but owner got him back.
If owner wasnt there, what should I have done. I have never had to fend off a dog before
AcerFC
Footballguy
Not trying to be unappreciative, but if you can post one that I can get via amazon or ibooks within the hour, that would be awesome. Im leaving for vacation at noon and wanted to bring a running book to read. No worries if you cant. Im looking forward to your list
sho nuff
Footballguy
I have those same thoughts...I usually try to just avoid dogs I don't know if there is no owner in sight. Obviously easier said than done sometimes.
gruecd
Footballguy
I'd start with "Once a Runner" by John L. Parker, Jr. It's a classic. The follow-up is called "Again to Carthage." Christopher McDougall's "Born to Run" was a best-seller and is a good read.Dean Karnazes is a bit of a #####, IMHO, but his book "Ultramarathon Man" is a good read.
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jb1020
Footballguy
I kicked the hell out of a small dog the other day. I was running with my son in the stroller and these 3 kids (ages 10-12) had this dog in the yard. He bolted at us and I kept thinking surely those kids will stop the dog. It never happened. I tried to just ignore him at first, but then it tried to jump in the stroller. Doggie got a swift PureFlow to the face. He learned his lesson though, so did the kids.------------
I've finally been about to get out on consecutive days.
I went to running warehouse to look for a new pair of shoes and ended up rolling the dice on a pair of Newtons Distance. I had facebook coupon code for 15% off liquidated items, so I ended up with a $155 shoe for $85. I'm sure I'll injure myself in these things, but after seeing some pictures of my heel strike and reading the RW article on Newtons last issue I figure what the hell.
pigskinliquors
Dr. Parrothead
Ned: Nice 9 miler!I freaking hate the knee tucks. My youngest daughter watched me doing those, and I know she was mocking me inside her little head. I know it.'Ned said:
If you are:Grue: = just out run that little *******
Tri: Lunge at that little *******
BnB: run straight up a mountain
Ned: check it's HR
2Y: IF it is a smaller dog race with it; if it is a larger dog, mock it for being a Clydesdale
BF: do something hilarious
Sand: jump in the water
Me: I typically used to run right at them to make them back up. If they were running at an angle to try to cut me off, I'd change my course a couple of times. When I'm on my bike I just dare them to try to keep up.
____________________
My update:
Did Abs last night, and a really nice 20 mile ride this morning. The winds were down a bit and I averaged 21.3. That's the third straight time on that same route with virtually the same time.
gruecd
Footballguy
Sand
Footballguy
Seriously - if you have a water bottle squirting water and yelling can get them to back off a great deal of the time. Also, PSL - do you have any hills where you are? (You in Houston?) I can't remember. Around here, at least, 20+mph rides are pretty rare as most rides have 60-100ft. of climbing per mile. In either case you're killing that poor bike.
sho nuff
Footballguy
HFS!!!
pigskinliquors
Dr. Parrothead
Wraith: GREAT news!!!!!!!!!!!!
. It's pretty darn flat where I'm at, but we are damn windy. 10 MPH winds are "calm". I do all I can to find hills (rollers), but nothing resembling "hilly". The 70 miles on my Garmin for my last race were slightly hillier than I'm used to, and it only had a total of 2,996 feet of ascent (= only 42.8 feet per mile on average).
I knew your response would have something to do with water
. It's pretty darn flat where I'm at, but we are damn windy. 10 MPH winds are "calm". I do all I can to find hills (rollers), but nothing resembling "hilly". The 70 miles on my Garmin for my last race were slightly hillier than I'm used to, and it only had a total of 2,996 feet of ascent (= only 42.8 feet per mile on average).
Ned
Footballguy
IvanKaramazov
Footballguy
Follows Closely
Footballguy
Last year I started running again after a 10 year break. I have been running 3-4 times a week, with a total 15-20 miles a week. Since I signed up for the MCM a month back I have been working on my distance. I have adapted the Hal Higdon a bit to spread out the training till October. I run three times a week, 4-5 miles each jog. I add a mile to my long weekend run, which is currently at 13 miles. I was going to continue this till I get to my goal of 26 miles. Thoughts?
Also, an question for the distance runners: After my long runs I usually have some nasty diarrhea. My last 12 mile run I ate an orange right before running, yeah, it came out the other end after my second or third run to the can. Is this normal? If so, does it lessen as you get in better shape?
Also, an question for the distance runners: After my long runs I usually have some nasty diarrhea. My last 12 mile run I ate an orange right before running, yeah, it came out the other end after my second or third run to the can. Is this normal? If so, does it lessen as you get in better shape?
tri-man 47
Footballguy
Welcome! ..and good to hear that you've gotten back into running. Don't stray too far from Higdon - it's a good plan. Note the balance of long runs, tempo runs, some strength work, rest days, step-back weeks, etc. On the more delicate question: Hard to day what's causing it. Be very alert to what you're eating for the day and a half before the long runs, and take note of your bathroom cycles. (Dairy could be the culprit.) The more you run, the more you'll know your routines. What time of day are your long runs? What else do you eat in the hours before the run ...or the night before? Note: It's the meal the night and a half before that fuels your system. The night-before meal is generally modest with a primary goal of helping you to be 'regular' the morning of the long run(or race). That whole night-before carbo load is bad strategy!
Hang 10
Footballguy
2/3 of my training done for the week.
Tuesday - 5 x 800 w/400RI
1 Mile warmup - 8:57
800 - 3:04
400 RI - 2:15
800 - 3:02
400 RI - 2:15
800 - 2:59
400 RI - 2:13
800 - 3:01
400 RI - 2:13
800 - 3:01
1 Mile cooldown - 9:07
Thursday - 1 mile warmup, 2 miles at short tempo pace, 1 mile easy, 2 miles at short tempo pace & one mile cool down.
1 mile warmup - 8:22
2 miles ST - 6:42 & 6:35
1 mile easy - 8:23
2 miles ST - 6:29 & 6:22
1 mile cooldown - 8:14
Tomorrow got 7 miles at a long tempo pace.
Tuesday - 5 x 800 w/400RI
1 Mile warmup - 8:57
800 - 3:04
400 RI - 2:15
800 - 3:02
400 RI - 2:15
800 - 2:59
400 RI - 2:13
800 - 3:01
400 RI - 2:13
800 - 3:01
1 Mile cooldown - 9:07
Thursday - 1 mile warmup, 2 miles at short tempo pace, 1 mile easy, 2 miles at short tempo pace & one mile cool down.
1 mile warmup - 8:22
2 miles ST - 6:42 & 6:35
1 mile easy - 8:23
2 miles ST - 6:29 & 6:22
1 mile cooldown - 8:14
Tomorrow got 7 miles at a long tempo pace.
Ned
Footballguy
12mi MLR on a crisp clear Friday morning. My legs felt like I was running in sand at first, but then woke up with some authority around mile 7. Overall avg = 9:13/145 with the last 5 at 8:58/146. It's fascinating how your body can just decide to participate when it's good 'n ready - 4th mile was a 9:20/150 only to have such a strong finish at a lower HR.
Can't believe I'm finishing off 12 milers at sub 9 pace with a HR well below 150.
Can't believe I'm finishing off 12 milers at sub 9 pace with a HR well below 150.
tri-man 47
Footballguy
Fixed.
Great running (and HR), though!Hang 10 - excellent speed work!!! I'm eager to see what you'd do with a 5K.
I felt really blah on some mile repeats today - 4 at 6:43/mile. I was working very late on a research paper on Wednesday and only got 5 hours of sleep. That's had me dragging for a couple of days ...the importance of rest and recovery!
Sand
Footballguy
Greetings gents. This week is going well, despite a gimpy calf that is keeping me from running much. 8k yards swimming this week, with today's swim probably being the best. Started the day with a 2:33 200 in the drag suit, and followed that up with a 5x200 set on 3:30 where I held 2:38-2:40 until the last one. I hope to build a bit on that next week. Tomorrow is a nice 55 mile ride in absolutely spectacular weather. That should be a good warmup for a century next week and I'm even considering a whopper of one the week after (you should join PSL and get your climbing fix in!).
Good luck to all this weekend. Especially 2Y - kill that 10k!
Good luck to all this weekend. Especially 2Y - kill that 10k!
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2Young2BBald
Footbaldguy
Thanks, but
This one is for fun and to be sure I get at least decent workout in during vacation. Drove 6.5 hours from Detroit to Charleston, WV late yesterday, then left there around 1pm today and drove 7 hours to Wilmington, NC and just got in after a less than perfect pre-race meal at a Ruby Tuesdays. Really, the race is something for my wife and I to do so the kids can sleep in before we finish up the drive to Myrtle Beach. My back is in knots and I am medicating with Bourbon. On the upside, the weather looks ideal (at least for me, my wife is #####ing about how cold it is). Should be sunny and about 45 to 48 degrees. Un-Me, I have not seen a course map and have no idea if there will be 100 runners or 1,000. Should be fun regardless.
tri-man 47
Footballguy
Is this the Azalea Festival Big Buddy 10K? From a quick look, I see they are adding a costume contest this year. You wearing your Boubon Chase shirt? Add in your calf sleeves and a silly hat and you could be in the running.Thanks, but
I hope you and M enjoy the run, and that you all enjoy the vacation!!!
17seconds
root of all aliai
Never had foot problems before but I've got sore heels. Been going on for nearly a week. Pretty sure it's soreness and not an injury because it's on both feet and worst when getting out of bed or after sitting for a while. Once I get a mile into a run it goes away.
8 miles today, 16 tomorrow. Next 2 weeks are going to be a ##### (55mi both), then I've got a HM tuneup race on 4/29.
8 miles today, 16 tomorrow. Next 2 weeks are going to be a ##### (55mi both), then I've got a HM tuneup race on 4/29.
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Sand
Footballguy
In the tradition of useless videos, if anyone is the slightest bit 
y about swimming you have to see the first 1:30 of this.
y about swimming you have to see the first 1:30 of this.
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sho nuff
Footballguy
Well...late last night got a text from a friend of a friend asking if I wanted to run a practice 10k with a few of them that live in the neighborhood that I run through a bit.
Went ahead and jogged over there just before 7 as my warm up...bout a mile there.
Just sort of kept the same pace with 2 other guys for the first 4 miles
Ended up 52:45
We all started a bit slow up a decent hill
-8:47
-8:29
-8:39
-8:34
-8:15 (decided here I wanted to see more how I could finish it and pulled away from those 2)
-8:06
-1:53
After a blah week was happy how I finished...I know I could go out on a flatter course and starting out a bit quicker.
But was the first time I really "raced" that distance even in a practice.
So only went 8.5 today rather than the 12-14 I was going to get in.
Will probably get out for 5-6 tomorrow and back to my normal schedule monday though.
Went ahead and jogged over there just before 7 as my warm up...bout a mile there.
Just sort of kept the same pace with 2 other guys for the first 4 miles
Ended up 52:45
We all started a bit slow up a decent hill
-8:47
-8:29
-8:39
-8:34
-8:15 (decided here I wanted to see more how I could finish it and pulled away from those 2)
-8:06
-1:53
After a blah week was happy how I finished...I know I could go out on a flatter course and starting out a bit quicker.
But was the first time I really "raced" that distance even in a practice.
So only went 8.5 today rather than the 12-14 I was going to get in.
Will probably get out for 5-6 tomorrow and back to my normal schedule monday though.
tri-man 47
Footballguy
Could be from the intervals earlier in the week.---I can't wait until Monday! I bought new shoes today. I like my Asics Kayanos, but they're very cushioned ..too cushioned .. and really designed for a heel strike. I've transitioned to a midfoot or even forefoot strike, and I feel like I'm lifting extra weight in the heel. I went to a specialty running store, and after some discussion, I bought a pair of Asics DS-Racers. As opposed to the Kayanos (and others) weighing 11 oz+, the Racers are just 7.7 oz. More importantly - something I was not alert to before - the Kayanos (again, like many shoes) have a 12 mm. heel. The Racers are an 8 mm heel ...much more conducive to the midfoot strike. With less height in the heel, I can more easily land midfoot. Super excited for a Monday test run!!!I also bought The Stick, which is a wonderful gadget for massaging sore muscles. After all that, I did a 10 mile run (in the Kayanos) with 7 miles at 7:24/mile and 171 HR, deliberately pushing things quite hard.
wraith5
Footballguy
Jump knee tucks are teh suck. Frog boy can have 'em! Got out for my little run today 5x (4 min run / 1 min walk). First repeat I just let my body find it's pace, which surprisingly ended up just below an 8:00, so it basically ended up being 5x 800 w/1 min recoveries. I didn't record the first as a lap, but the next four were 7:51, 7:50, 7:54, 7:49. Felt very good to get the HR going again (180 max).
Immediately following I jumped on the bike for an easy 20 miler along my scenic trail route. Only averaged 16.5 mph with a couple of 19mph laps along my "speed" route in the middle.
I hope you all have a very happy Easter!
wraith5
Footballguy
I hope you like the new shoes! Part of my PT is really looking at my running form and trying to make some improvements. I'll never be in Tri-man form tho! I bought The Stick a while back, too. Its a good tool for sure.
wraith5
Footballguy
Good job on the run! Hopefully you'll feel better after the SRD but be smart if you don't!
Ned
Footballguy
Awesome news.
Ned
Footballguy
Had step father's memorial service yesterday. Very happy my mom went this route vs. a traditional funeral. It was nice to hear some of the older stories about him. He was a great man. I wish I had more than the 3yrs we had with him.
I thought of him as I struggled through a dehydrated 20 mile trail run today. I stupidly didn't hydrate yesterday during all of the various family gatherings and paid for it at the end of run. It was encouraging that I was on the edge of bonking around mile 17, but was able to keep it in check and finish well.
I don't know how you do those mountain runs, BnB. Today's run was 1,537 feet of climbing and it was tough. Ended up at 10:43/149.
This was the last of my 50 mile weeks (52). Will slightly taper next week (48) and then really start to taper with 2 weeks to go. We'll see how that works out.
I thought of him as I struggled through a dehydrated 20 mile trail run today. I stupidly didn't hydrate yesterday during all of the various family gatherings and paid for it at the end of run. It was encouraging that I was on the edge of bonking around mile 17, but was able to keep it in check and finish well.
I don't know how you do those mountain runs, BnB. Today's run was 1,537 feet of climbing and it was tough. Ended up at 10:43/149.
This was the last of my 50 mile weeks (52). Will slightly taper next week (48) and then really start to taper with 2 weeks to go. We'll see how that works out.
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