Ran a 10k in June (5 Viewers)

[17seconds]

Have any of you listened to the Marathon Training Academy podcast? I bring it up because I really want to listen to it but the hosts and theme song drive me nuts.

It's so.. well... this is a thread where I try not to offend anybody

I don't listen to that one, but I do enjoy RunRunLive (also available on iTunes).

I'll check that one out.Marathon Training Academy is very, very, very whitebread goody goody.

 

[prosopis]

I did my Higdon humpback tempo run today. It went pretty well. I was on the treadmill and looking outside I was glad I had access to the treadmill. 91 degrees and sand storms with all the wind :(

I have been following Higdons 1/2 marathon training intermediate program. I just add 2 miles to every run. I kind of need a structured plan. I think this is cool to do but I am not sure

It keeps me running.

 

[17seconds]

Here to ##### about fatigue again. Supposed to do an 11mi run with 6mi of tempo in a little bit. Not looking forward to it. Gonna be painful. 4 ibuprofens down

 

[BassNBrew]

Here to ##### about fatigue again. Supposed to do an 11mi run with 6mi of tempo in a little bit. Not looking forward to it. Gonna be painful. 4 ibuprofens down

Please read this...http://sportsmedicine.about.com/od/medicationanddrugs/a/NSAID_endurance.htm

 

[tri-man 47]

Great stuff! I tried a new workout yesterday that I'd read about in Runner's World (piece on Galen Rupp) - 200m hard, 200m moderate ..continual loops. The trick is the brisk recovery! It's really not a rest interval. I only did four cycles (so 1 mile), but used :45 (6:00/mi) on the hard 200m, 1:00 (8:00/mi) on the recovery. This was in the new shoes so I could see how speed work felt in them ..and it felt good, though it got my calves barking a bit. They were OK today in old shoes for an easy 8 mile run.

Nice. How many cycles is the recommendation?

No specific recommendation was given. But Rupp did 24 laps (so 24 hard/24 moderate), beating Prefontaine's record of 18 laps. Rupp did them at :30 hard, :40 moderate 30 being roughly his mile pace - !). So ...shoot for 10-16, which would be 2.5-4 miles? Maybe do the fast ones at mile pace, and then back off somewhat. I used :45 as a hard tempo for me, then 1:00 so the watch time would be easy to follow. (If you wanted to hold a bit faster on the recovery 200m, you could always swing a few lanes wider on the far turns to eat up a few seconds.)I'm not familiar with the furman program you mention.

prosopis - tough outdoor conditions! Sounds like a good TM day ...or make it a squat/lunge day.

 

[Sand]

Piling on the swim yardage here - 2k more yards. Finished up with another 6:49 500yd set. Pretty good practice. Today's practice makes 100,000 yards on the year so far. So pretty much by April here I have put in enough swim mileage to make for a crappy Gru run week.

 

[pigskinliquors]

BnB: Thanks for posting the Ibuprofen link. I was going to look it up when I read 17's post.

TriMan: You are a beast. An old as hell beast. Yet a beast none the less!

prosopsis: Crap it's early to start the "too hot" posts.

Hang10: great speed work!

_____________________

My Update:

I have a lot of crap going on in my life and decided to skip plyometrics tonight and take Heidi (my road bike) out for a hard ride. The winds were below 10 MPH, and I did my favorite 20 mile ride. Three miles in, my legs felt great, so I decided to push it a bit. I unfortunately didn't put a HR strap on, but know I got into the 180's more than a few times. I burned match after match, but never felt like I didn't have another. I got in just over 20 miles in 54:54 for a 21.9 MPH AVE, with all miles 2:55 or faster (including 2 uphill miles into the wind) This is my fastest fully solo road bike ride of the year, and I really felt great at the finish (last mile was a 2:41 into the wind). It's now time to start adding some speed work

 

[wraith5]

here life is actually alright, but I'd kill for a nice running trail.

How long are you stationed there FUBAR? Can't thank you enough for your service.

less than 9 months, so we got a pretty good deal overall.

God Bless, be safe and thank you!!

 

[wraith5]

I've been doing those furman first workouts. I loved their marathon training program, so now I'm working on the 10k training. This one seems way more intense. There's no easy runs but you only run 3 days a week...which helps with the recovery. Curious to see if anyone else has tried them,

I've used FIRST for a couple of years now and I'm a huge fan. Mostly the marathon program, and I honestly haven't been all that consistent overall with the cross-training days, which are really key. I'll build the running portion of my 1/2 IM program around FIRST style workouts.

 

[wraith5]

Thanks for the bike recommendations gents - I really appreciate it.

Good running day, but unfortunately a very bad day today.

I got to do my whole 2 mile run and did about 7:50s - I didn't really mean to go quite that fast, but I accidentally had the autolap set on my 910xt and I wasn't sure what my overall time was, so I pushed things. I felt good afterwards and got some treatment on my achilles at physical therapy. It feels like real running is just around the corner.

Right afterwards I was driving my 5 year old to his first t-ball meeting of the year when I got a call from my brother, who had pulled up at my house to tell me that my father had passed away. He was on the table having an angioplasty when something went terribly wrong. It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

 

[FUBAR]

2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown

Damn. Those are some speedy times. I'm pretty sure I can't do an 800 in 3:00 flat even if I was going all-out.

I obviously don't know you but you'd be surprised how fast you can run when you push it. You gotta be willing to suffer though. Running a fast 5k is hell.

You're doing great, but isn't that just a 6:00 pace? Good stuff, but you're right, it's attainable. I'm more impressed with your 2nd 1600.

 

[pmbrown_22]

Thanks for the bike recommendations gents - I really appreciate it. Good running day, but unfortunately a very bad day today. I got to do my whole 2 mile run and did about 7:50s - I didn't really mean to go quite that fast, but I accidentally had the autolap set on my 910xt and I wasn't sure what my overall time was, so I pushed things. I felt good afterwards and got some treatment on my achilles at physical therapy. It feels like real running is just around the corner. Right afterwards I was driving my 5 year old to his first t-ball meeting of the year when I got a call from my brother, who had pulled up at my house to tell me that my father had passed away. He was on the table having an angioplasty when something went terribly wrong. It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

Sorry to hear this. Thoughts and prayers your way.---------------------Not much from me as I took a rest day yesterday. I am going to take it easy this week as the knee is feeling better. I am going to test it again on another 6 miles today and hopefully it will be better by Saturday for my last 20 miler before the marathon. Hoping nothing flares up again, but if it does, I believe I will go see a doctor and get it checked out.Have a great day all.

 

[The_Man]

Thanks for the bike recommendations gents - I really appreciate it. Good running day, but unfortunately a very bad day today. I got to do my whole 2 mile run and did about 7:50s - I didn't really mean to go quite that fast, but I accidentally had the autolap set on my 910xt and I wasn't sure what my overall time was, so I pushed things. I felt good afterwards and got some treatment on my achilles at physical therapy. It feels like real running is just around the corner. Right afterwards I was driving my 5 year old to his first t-ball meeting of the year when I got a call from my brother, who had pulled up at my house to tell me that my father had passed away. He was on the table having an angioplasty when something went terribly wrong. It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

You are in my thoughts, GB. Very sorry for your loss. When I first started running, you encouraged me more than anyone and I think you are a hell of a guy. Sorry you didn't have a great relationship, but I can tell from your FB posts what a great dad and husband you are, and I'm sure your old man was proud to have you as a son.

 

[Hang 10]

2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown

Damn. Those are some speedy times. I'm pretty sure I can't do an 800 in 3:00 flat even if I was going all-out.

I obviously don't know you but you'd be surprised how fast you can run when you push it. You gotta be willing to suffer though. Running a fast 5k is hell.

You're doing great, but isn't that just a 6:00 pace? Good stuff, but you're right, it's attainable. I'm more impressed with your 2nd 1600.

Yup. Only a 6 minute pace.

 

[IvanKaramazov]

Right afterwards I was driving my 5 year old to his first t-ball meeting of the year when I got a call from my brother, who had pulled up at my house to tell me that my father had passed away. He was on the table having an angioplasty when something went terribly wrong. It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

Sorry to hear about this, wraith.

 

[IvanKaramazov]

2 x 1600 & 1 x 800 w/ 400 RI Today10 minute warmup1600 - 6:04400 - 2:201600 - 6:13400 - 2:20800 - 3:0010 minute cooldown

Damn. Those are some speedy times. I'm pretty sure I can't do an 800 in 3:00 flat even if I was going all-out.

I obviously don't know you but you'd be surprised how fast you can run when you push it. You gotta be willing to suffer though. Running a fast 5k is hell.

You're doing great, but isn't that just a 6:00 pace? Good stuff, but you're right, it's attainable. I'm more impressed with your 2nd 1600.

Yup. Only a 6 minute pace.

Yeah, I'm honestly not at all sure that I can run a 6:00 pace for half a mile. I definitely can't do a 6:00 mile.When I run 800s, I usually aim for 3:30. Now granted, that's for 5-6 intervals, not for just one, but 30 seconds is a lot of time to cut off.

 

[Ned]

Thanks for the bike recommendations gents - I really appreciate it. Good running day, but unfortunately a very bad day today. I got to do my whole 2 mile run and did about 7:50s - I didn't really mean to go quite that fast, but I accidentally had the autolap set on my 910xt and I wasn't sure what my overall time was, so I pushed things. I felt good afterwards and got some treatment on my achilles at physical therapy. It feels like real running is just around the corner. Right afterwards I was driving my 5 year old to his first t-ball meeting of the year when I got a call from my brother, who had pulled up at my house to tell me that my father had passed away. He was on the table having an angioplasty when something went terribly wrong. It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

You are in my thoughts, GB. Very sorry for your loss. When I first started running, you encouraged me more than anyone and I think you are a hell of a guy. Sorry you didn't have a great relationship, but I can tell from your FB posts what a great dad and husband you are, and I'm sure your old man was proud to have you as a son.

Couldn't have said it any better. Sorry to hear the news.

 

[sho nuff]

Sorry to hear that wraith.

 

[sho nuff]

Kind of been just sleepwalking through training lately.

Nothing much to report. Some typical runs and just not feeling that motivated during the week right now as my schedules have been all messed up with kid's spring breaks, family in town, and now my son's first communion this weekend with more family in town.

Next week should get the schedules back to normal for the last 2 weeks before the next half. Im thankful that this one is a race Im doing more to enjoy the experience rather than try to PR (no chance of that with the training I have put in plus the difference in hills between this race and the last one, not to mention the crowds to fight through in this one). Going to enjoy a nice run and still push to try about 1:56 or so...but not threatening the 1:54:17 of the last race.

 

[comfortably numb]

Been off ~2weeks due to some foot pain, rest, ice and will see a sports doctor on Monday.

Ran 3M on Monday feels good.

Getting used to the different aches and pains my body is telling me about. trying to gauge what i can/can't tolerate.

Grue

Good luck in Boston.

What are your arrangements for something like this?

Hotel a year in advance, sleep in a rental car? Any family coming out?

My dentist will be there apparently. (Dr. Massi-short/slim/50's)

If you see him, tell him I still have some sensitivity on the #20 molar

Sorry to hear the news Wraith :(

Healthy runs to all!

 

[gruecd]

GrueGood luck in Boston.What are your arrangements for something like this?Hotel a year in advance, sleep in a rental car? Any family coming out?

I booked my hotel on April 24, 2011, so less than a week after last year's race. I'll fly out on Friday morning and come back on Tuesday night. I'll be traveling solo, but I've got a ton of friends from around the country going out there; we typically only see each other once or twice a year, so we've got all kinds of stuff planned. It's a good time.Speaking of which, I did my "dress rehearsal" run last night -- 7 miles with 2 at GMP. Ran the two fast miles in 6:56 and 6:51, and they felt pretty easy. I've honestly never been so chill before a race. I'm going out there with no expectations and taking whatever the day gives me. It's a good feeling.

 

[pigskinliquors]

It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

You are in my thoughts, GB. Very sorry for your loss. When I first started running, you encouraged me more than anyone and I think you are a hell of a guy. Sorry you didn't have a great relationship, but I can tell from your FB posts what a great dad and husband you are, and I'm sure your old man was proud to have you as a son.

The_Man. Wraith you truly seem to be an awesome guy and father. So sorry to hear about your loss. When I lost my mom, there wasn't anything that anyone said that made sense other than "it sucks." Best wishes to you and your family.

GrueGood luck in Boston.What are your arrangements for something like this?Hotel a year in advance, sleep in a rental car? Any family coming out?

I booked my hotel on April 24, 2011, so less than a week after last year's race. I'll fly out on Friday morning and come back on Tuesday night. I'll be traveling solo, but I've got a ton of friends from around the country going out there; we typically only see each other once or twice a year, so we've got all kinds of stuff planned. It's a good time.Speaking of which, I did my "dress rehearsal" run last night -- 7 miles with 2 at GMP. Ran the two fast miles in 6:56 and 6:51, and they felt pretty easy. I've honestly never been so chill before a race. I'm going out there with no expectations and taking whatever the day gives me. It's a good feeling.

It's nice to see the relaxed version of you Grue. You have grown from a runner to a racer very quickly. Your training has been extremely strong and consistent and has you more than prepared for the starting line. I know Boston is a crap shoot due to the elevation changes, and the overall environment, but you've been there done that. Go enjoy every moment and kick that race's ###! __________________________My Update:I jumped on the scale this morning and have finally started to drop some weight. With the weight training I've been doing, I am very pleased with how I'm looking, but have been disappointed to have to haul the extra weight around on the bike. I was down to 176 this morning (from a high of 183). I'm hoping to continue P90x and still get down to 172 by mid-summer (racing season). I used to like to race at 168'ish, but I'll gladly haul 4 extra "good" pounds around. I'm now off to the elliptical to sweat and ogle.

 

[tri-man 47]

Wraith - sorry to hear the news, particularly given the suddenness of it. I'm sure you and your family are addressing a lot of different emotions. My thoughts and prayers are with you all.

Gruecd - enjoy the race weekend! I look forward to following along on Monday, especially now that I can visualize the course.

 

[comfortably numb]

GrueGood luck in Boston.What are your arrangements for something like this?Hotel a year in advance, sleep in a rental car? Any family coming out?

I booked my hotel on April 24, 2011, so less than a week after last year's race. I'll fly out on Friday morning and come back on Tuesday night. I'll be traveling solo, but I've got a ton of friends from around the country going out there; we typically only see each other once or twice a year, so we've got all kinds of stuff planned. It's a good time.Speaking of which, I did my "dress rehearsal" run last night -- 7 miles with 2 at GMP. Ran the two fast miles in 6:56 and 6:51, and they felt pretty easy. I've honestly never been so chill before a race. I'm going out there with no expectations and taking whatever the day gives me. It's a good feeling.

That's awesome.Wishing you luck and health.Is there a way to track you online?This is like the Superbowl for runners as I understand it?

 

[gruecd]

That's awesome.Wishing you luck and health.Is there a way to track you online?This is like the Superbowl for runners as I understand it?

Thanks for the good luck wishes, guys!Yeah, you can go to the marathon website (link in my sig) and sign up for text/email alerts, but they're notoriously unreliable. You're probably better off just going to the website on Monday, where you'll be able to get live splits (every 5K) by searching under my last name or bib number (2863).Definitely the Super Bowl for runners. Only the best of the best out there. It's quite an honor.

 

[17seconds]

Here to ##### about fatigue again. Supposed to do an 11mi run with 6mi of tempo in a little bit. Not looking forward to it. Gonna be painful. 4 ibuprofens down

Please read this...http://sportsmedicine.about.com/od/medicationanddrugs/a/NSAID_endurance.htm

It helps me quite a bit. I have neck soreness which only occurs while I'm running and the ibuprofen helps. I've had x-rays and they found nothing wrong with my neck and back to it's some kind of tightness, and it's fairly painful. I'm also working on my running posture to keep it from happening. I go out on runs with and without ibuprofen hoping I can go without, but I'm still using it.BTW I ended up having a good run yesterday even though I was dreading going out. The 6 miles of tempo at the end felt good.

 

[BassNBrew]

Here to ##### about fatigue again. Supposed to do an 11mi run with 6mi of tempo in a little bit. Not looking forward to it. Gonna be painful. 4 ibuprofens down

Please read this...http://sportsmedicine.about.com/od/medicationanddrugs/a/NSAID_endurance.htm

It helps me quite a bit. I have neck soreness which only occurs while I'm running and the ibuprofen helps. I've had x-rays and they found nothing wrong with my neck and back to it's some kind of tightness, and it's fairly painful. I'm also working on my running posture to keep it from happening. I go out on runs with and without ibuprofen hoping I can go without, but I'm still using it.BTW I ended up having a good run yesterday even though I was dreading going out. The 6 miles of tempo at the end felt good.

Pain stinks. Just concerned about your kidneys.

 

[benson_will_lead_the_way]

Thanks for the bike recommendations gents - I really appreciate it. Good running day, but unfortunately a very bad day today. I got to do my whole 2 mile run and did about 7:50s - I didn't really mean to go quite that fast, but I accidentally had the autolap set on my 910xt and I wasn't sure what my overall time was, so I pushed things. I felt good afterwards and got some treatment on my achilles at physical therapy. It feels like real running is just around the corner. Right afterwards I was driving my 5 year old to his first t-ball meeting of the year when I got a call from my brother, who had pulled up at my house to tell me that my father had passed away. He was on the table having an angioplasty when something went terribly wrong. It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

Sorry to hear about this

 

[pmbrown_22]

That's awesome.Wishing you luck and health.Is there a way to track you online?This is like the Superbowl for runners as I understand it?

Thanks for the good luck wishes, guys!Yeah, you can go to the marathon website (link in my sig) and sign up for text/email alerts, but they're notoriously unreliable. You're probably better off just going to the website on Monday, where you'll be able to get live splits (every 5K) by searching under my last name or bib number (2863).Definitely the Super Bowl for runners. Only the best of the best out there. It's quite an honor.

Being relaxed means good things for you during race time. Hopefully, better sleep and no stress from thinking about it. Just going out and getting your work in. Enjoy the race and best of luck.

 

[prosopis]

Thanks for the bike recommendations gents - I really appreciate it. Good running day, but unfortunately a very bad day today. I got to do my whole 2 mile run and did about 7:50s - I didn't really mean to go quite that fast, but I accidentally had the autolap set on my 910xt and I wasn't sure what my overall time was, so I pushed things. I felt good afterwards and got some treatment on my achilles at physical therapy. It feels like real running is just around the corner. Right afterwards I was driving my 5 year old to his first t-ball meeting of the year when I got a call from my brother, who had pulled up at my house to tell me that my father had passed away. He was on the table having an angioplasty when something went terribly wrong. It's all very "Cats in the Cradle," as I hadn't seen or spoken to my father in almost 7 years, but it still sucks pretty bad. He was only 65.

Sorry to hear this news. I am also in the same boat of not seeing/talking to dad for several years. Not sure how I will handle this when my turn comes. My prayers are with you and your family.

 

[prosopis]

Real high winds here today. Red flag alert So I did 6 miles on the treadmill. Five of those at 10:10 avg pace which is what I would have shot for on the streets. Good news is that this wind is bringing us cooler weather. I am hearing 60s-70s for the week end. This is a good thing as I have nine miles scheduled for this weekend.

Tri-man- Tomorrow is cross training and I do think I will mix some lunges in.

Good luck Grue, I look forward to following your race.

 

[Sand]

Skipped swimming today as I was pretty worn out from the last couple days. Rushed in a quick ride before dusk - 14.8 miles, 950ft. of climbing, 235w, 19.0mph. That will do for the day.

 

[tri-man 47]

Tri-man- Tomorrow is cross training and I do think I will mix some lunges in.

I look forward to a :finger: from you on Friday (the day after the lunges).

 

[benson_will_lead_the_way]

Had an amazing run today fellas!

On monday I ran 4 miles in 2742

Today I ran the same 4 miles in 2646!!!

I put in more effort at the start and tried to pick up my pace whenever possible.

 

[sho nuff]

Had a nice one tonight to get back on track.

Mile warm up in about 10:10.

Then mile repeats at 8:18, 8:19, 8:25, and 8:21...with recovery at 3:00 or less in between.

Then another cool down at 10:05.

Also nice having the FM tuner on listening to hockey while out on the run at night.

 

[Hang 10]

Had an amazing run today fellas!On monday I ran 4 miles in 2742Today I ran the same 4 miles in 2646!!!I put in more effort at the start and tried to pick up my pace whenever possible.

Solid.

 

[pmbrown_22]

Fairly easy 6 miles for me yesterday. Still was trying no to push thing too much, but I am going to attempt 10 or 11 today in order to try and get in some more miles this week. Knee is feeling good today. I would describe the pain today as dull and "normal" for me.

Have a great day all.

 

[Cold Dead Hands]

5 miles on the treadmill this morning at 9:40 pace. I have no training goals really, just getting in decent cardio shape. Currently run 5 miles 3 days a week at the 9:40 pace, tend to walk 2 days a week at 4mph for 45 minutes. I keep the treadmill on 3% incline (thought it was 4, was wrong) to counteract the advantage of the belt movement on the treadmill. Some weeks I will try a 5k instead of the 5 miles and try to better my times. So far 27:00 seems to be my best and it kills me. I was getting a headache after a hard run like that but now I down 4oz of chocolate milk with a pinch of salt right after my run and that does the trick. Any advice or am I doing ok?

 

[IvanKaramazov]

I got registered for Twin Cities this morning. Originallly I wasn't sure if I was going to do a marathon this fall, but the higher mileage base that I've been at for the last 10 months or so (35-40 mpw) has agreed with me. Working backwards, it looks like I should be starting 81/55 the first week of June. Here's hoping for a mild summer . . .

 

[sho nuff]

Running and blood donation.

Do any of you donate blood while training?

I have not given in a while and had planned on doing it when my son's school had their event again. Well, it turns out its in a few weeks on the 24th...problem is...my half is on the 28th. Just assuming this would be a very bad idea to give but with 4 days would I be ok?

 

[IvanKaramazov]

Running and blood donation.

Do any of you donate blood while training?

I have not given in a while and had planned on doing it when my son's school had their event again. Well, it turns out its in a few weeks on the 24th...problem is...my half is on the 28th. Just assuming this would be a very bad idea to give but with 4 days would I be ok?

My guess is that you'd probably be fine four days later, but I still wouldn't do it. If you feel guilty about not donating, just make a trip to the Red Cross the day after your race.

 

[sho nuff]

Running and blood donation.Do any of you donate blood while training?I have not given in a while and had planned on doing it when my son's school had their event again. Well, it turns out its in a few weeks on the 24th...problem is...my half is on the 28th. Just assuming this would be a very bad idea to give but with 4 days would I be ok?

My guess is that you'd probably be fine four days later, but I still wouldn't do it. If you feel guilty about not donating, just make a trip to the Red Cross the day after your race.

Yeah...I will probably do it a week or so after while recovering. Just wanted to do it for my son at his school.

 

[Sand]

Running and blood donation.Do any of you donate blood while training?I have not given in a while and had planned on doing it when my son's school had their event again. Well, it turns out its in a few weeks on the 24th...problem is...my half is on the 28th. Just assuming this would be a very bad idea to give but with 4 days would I be ok?

Bad, bad idea. You need a couple weeks to recover from this completely and it will substantially affect your performance. Give them an IOU and give the week after.

 

[sho nuff]

Running and blood donation.Do any of you donate blood while training?I have not given in a while and had planned on doing it when my son's school had their event again. Well, it turns out its in a few weeks on the 24th...problem is...my half is on the 28th. Just assuming this would be a very bad idea to give but with 4 days would I be ok?

Bad, bad idea. You need a couple weeks to recover from this completely and it will substantially affect your performance. Give them an IOU and give the week after.

That is what I am planning to do.I was not happy when we got the flyer. I was like...why not the next Tuesday while Im not going to be running for a few days anyway.Caught me last year when I had a legislative hearing to attend...year before it was the day before a sinus surgery.

 

[IvanKaramazov]

Running and blood donation.Do any of you donate blood while training?I have not given in a while and had planned on doing it when my son's school had their event again. Well, it turns out its in a few weeks on the 24th...problem is...my half is on the 28th. Just assuming this would be a very bad idea to give but with 4 days would I be ok?

Bad, bad idea. You need a couple weeks to recover from this completely and it will substantially affect your performance. Give them an IOU and give the week after.

Woah. I googled this and Sand is right. It takes way longer to recover from this -- for endurance sports purposes -- than I would have guessed.

 

[tri-man 47]

5 miles on the treadmill this morning at 9:40 pace. I have no training goals really, just getting in decent cardio shape. Currently run 5 miles 3 days a week at the 9:40 pace, tend to walk 2 days a week at 4mph for 45 minutes. I keep the treadmill on 3% incline (thought it was 4, was wrong) to counteract the advantage of the belt movement on the treadmill. Some weeks I will try a 5k instead of the 5 miles and try to better my times. So far 27:00 seems to be my best and it kills me. I was getting a headache after a hard run like that but now I down 4oz of chocolate milk with a pinch of salt right after my run and that does the trick. Any advice or am I doing ok?

OK! Instead of the 5K, you might try picking up the pace for shorter intervals ...several harder pace segments of a couple minutes, or a few longer, hard sets of several minutes. Any plans to enter a 5K? That becomes great motivation to sharpen the training and it's a fun 'reward' for your effort!

 

[benson_will_lead_the_way]

Had an amazing run today fellas!On monday I ran 4 miles in 2742Today I ran the same 4 miles in 2646!!!I put in more effort at the start and tried to pick up my pace whenever possible.

Solid.

Thank you.I'm having some tenderness in my shins and my calves tighten up often. I've had shin issues and stress fractures in the past. All I do is ice often. Any other advice?

 

[sho nuff]

Had an amazing run today fellas!On monday I ran 4 miles in 2742Today I ran the same 4 miles in 2646!!!I put in more effort at the start and tried to pick up my pace whenever possible.

Solid.

Thank you.I'm having some tenderness in my shins and my calves tighten up often. I've had shin issues and stress fractures in the past. All I do is ice often. Any other advice?

Compression sleeves or socks. Great for recovery and sometimes on colder days I like to wear them to race to keep the calves warm.Also stretches.If you have someone to help...sit with your legs out in front of you. Have them push against the toes of one foot as you push back against them. Then have them pull the toes towards them while you pull back to yourself. Then push from the side, then the other.Then switch feet. If you don't have someone...the stretchy bands work good for the pushing part of it pretty well.Also in a pinch...do a minute or so of what we called the duck walk. Walk on your heals with your toes off the ground for a bit. Helps stretch the shins out pretty well.

 

[pigskinliquors]

I'm having some tenderness in my shins and my calves tighten up often. I've had shin issues and stress fractures in the past. All I do is ice often. Any other advice?

Calve sleeves and more ice combined with getting a foam roller for post-workouts. IvanK: awesome that you are doing the full TriMan: :finger: solely bc you haven't received one in awhile. _______________My update: Being on a "rest" week of P90x (week 8) has been rough. I looked so forward to getting "pumped" in the weight workouts, and can't wait to get back at it on Sunday. Saturday I have the 5k run with both of my daughters (age 6 and 10). I promise it will be a hilarious race report, as both are more likely to want to stop for ice cream than to continue on (the race is sponsored by Blue Bell ice cream). I'm predicting 44 minutes, with 17 stops. Just a hunch.

 

[gruecd]

I don't know WTF I'm at work. I've got plenty to do, but it's not like I'm actually doing any of it. I just want to RUN!