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Great pic. That is one to remember.for a Yuenling = absolutely!
Please don't click on the next picture link expecting the type of photo I'd usually post: http://www.spectatorphotography.com/?q=1856
Me and Marley "running" our 5k! FWIW: you can see her mouth is open. This is because she did not stop telling me stories and asking questions the entire 47 minutes she was up there. She's going to make a good wife some day.
That is so awesome. And you are right that she will make a good wife someday - because she has a dad that listens to her and makes her feel valued, which means she won't take too much crap off creepy dudes later in life because, thanks to you, she will expect to be treated with respect by men.That being said, I look forward to seeing many more of the kinds of pics you usually post. With all due respect to the women in the pics, of course.
Me and Marley "running" our 5k! FWIW: you can see her mouth is open. This is because she did not stop telling me stories and asking questions the entire 47 minutes she was up there. She's going to make a good wife some day.
That moment is bottled. I have never ordered a picture from a race so quickly. I've done a bit of reflecting on my running career lately, and was pretty proud that my final two races were a completed Ultra, and then a HIM (where my calf blew up, and started all my other problems; though I was having an incredible race 'til then). I thought those races were a great ending to my career, but that 5k (mostly walked), was so much better than any other. The_Man: thanks for the kind words. I promise other pic's will be posted soon. __________________________My update: Did 70 minutes on the elliptical followed immediately by Ab Ripper. Today is Back and Biceps
Did you ever look? Have you tried it yet?
My sincere condolences. I have been there. It gets better with time.Terrible news... My HR strap is dead. Hoping it's just the battery.Did a 5mi recovery run for lunch. Silky smooth at 10:00 avg. Although I felt naked without my HR showing on the watch. I'd wager a guess that it was in the 135 range.
My sincere condolences. I have been there. It gets better with time.Terrible news... My HR strap is dead. Hoping it's just the battery.
If it is not the battery, make sure you find a nice shady meadow to lay it to rest. Peaceful and quiet. It is how it would want it.My sincere condolences. I have been there. It gets better with time.Terrible news... My HR strap is dead. Hoping it's just the battery.
Love, love, love this!! I think my heart may actually have swelled.
) and I just wasn't feeling it before work. My legs are still feeling the weekend anyway so giving them a little extra rest.
T&PTerrible news... My HR strap is dead. Hoping it's just the battery.
ThroprawishesTerrible news... My HR strap is dead. Hoping it's just the battery.
I would say you need to build up to 18/55. I was doing your level of running for 13 years, then I worked up to over 30 mi a week for 6mos, THEN I started 18/55 and you can see I'm struggling to stick with it.
, but I'd bag speedwork this week and do something like:
Thanks Ned. Race in on Sun, BTW. Also, just noticed that we have thunderstorms tomorrow so I should probably run today rest tomorrow.Yes, I use a HRM sometimes. What I'm seeing is that I feel like #### even though my HR is not that high due to the fatigue. So where I'd normally do a run in the high 130s, I feel like stopping even though my HR is in the high 120s. My body doesn't want to do what my heart can handle.17s - You're doing the right thing by listening to your body. There's a fine line between being tired from heavy training and being overly tired or overtrained. Just my
Tue - 10mi GA
Wed - Rest
Thur - 5mi recovery
Fri - Rest
Sat - HM race
Side note - Do you use a HRM? This is where HR training plays a huge key. Many times when you're overtrained or not sufficiently recovered, it'll show in the HR data. </HRpreaching>
Acer - I agree with 17s. The Pfitz 18/55 is defintely not a good one for most first time marathoners. I'd look at the Higdon Novice or Intermediate plans as the first go. I did Pfitz 18/55 for my second and it still nearly killed me.
I recently did the Higdon Intermediate 1 plan for my first. It has you running 5 days a week, with two 20 milers, and 45 miles is the highest mileage week. The one drawback is there's no speed work involved, but thats because its tailored to first timers. I was pretty much in the same shape you were, 3 to 5 runs a week of 4-6 miles. I enjoyed the plan, it never seemed too difficult...I was never too sore or beat up. Which probably means I could have done a little more, but I wasn't looking to punish myself either.
Ahh, woops. I'm mixing my race day with yours. I'd insert another GA run. GA runs are perfect for this sorta thing where they're fast enough to still give you a workout, but not too taxing where it's going to sink you 'possibly' further into overtrained territory. Others may be more aggressive, but if you're feeling overtrained, its better to be cautious. This gives you a 36mi week, which is a pretty solid step back/rest week.Tue - 10mi GAThanks Ned. Race in on Sun, BTW. Also, just noticed that we have thunderstorms tomorrow so I should probably run today rest tomorrow.Yes, I use a HRM sometimes. What I'm seeing is that I feel like #### even though my HR is not that high due to the fatigue. So where I'd normally do a run in the high 130s, I feel like stopping even though my HR is in the high 120s. My body doesn't want to do what my heart can handle.17s - You're doing the right thing by listening to your body. There's a fine line between being tired from heavy training and being overly tired or overtrained. Just my
Tue - 10mi GA
Wed - Rest
Thur - 5mi recovery
Fri - Rest
Sat - HM race
Side note - Do you use a HRM? This is where HR training plays a huge key. Many times when you're overtrained or not sufficiently recovered, it'll show in the HR data. </HRpreaching>
Acer - I agree with 17s. The Pfitz 18/55 is defintely not a good one for most first time marathoners. I'd look at the Higdon Novice or Intermediate plans as the first go. I did Pfitz 18/55 for my second and it still nearly killed me.
If you need rest, get some rest! Don't be a slave to the schedule. You shouldn't lose that much at all. What you might do is rest today, then tomorrow substitute a strength workout for the intervals. E.g., I recently added some kettlebell swings, and those really work the upper legs and butt - which would simulate some of the benefits of the intervals. (I use a 20 lb dumbell instead of a kettlebell). Maybe do that and some squats and lunges to really work the legs hard without the pounding of the run. Then, don't be afraid to rest until Sunday (or just take a good walk, esp. with some hills). A couple of quality workouts would trump a handful of painful, mediocre workouts that will affect next week and beyond as well.--
I'm doing my recovery runs at about 10min/mile, which is about 45s slower than those other runs.I've got a half gallon of chocolate milk at the ready now!
If it is not the battery, make sure you find a nice shady meadow to lay it to rest. Peaceful and quiet. It is how it would want it.My sincere condolences. I have been there. It gets better with time.Terrible news... My HR strap is dead. Hoping it's just the battery.
Poor little soldier. Imagine the beating he's taken during this year. He deserves a break!
I'm guessing part of your problem is that you are running your slow miles just :45 slower than other miles. Slow way down (1:00 minimum, to 2:00) to get the full affect w/o the pain. I'd go: Today: 5 miles with middle three being tempoWed: restThurs: 1 mile warm-up, 800 speed (400 rest), 800/400, 800/400, 800/400, 1 mile cool downFriday: 4 miles with middle two being tempoSat: RestSun: rock the HM
I'd rest Thursday and Friday with 3 easy miles on Saturday.
I'd be very wary of adding strength if you haven't been doing it. Very easy to over do it and then have new aches you haven't experienced. Tri-man is a beast in most everything he does and probably has forgotten how much lunges/squats can kick the common man's butt.
Im sort of in between what I will do for my marathon cycle...probably going to do something similar to what I did with my last half.Alter a few plans to put together my own. Making sure I get the speedwork I want/need in there, some tempo miles, and the MLR in there each week.Probably something along the lines of speed work on Mondays again, Wednesdays are my MLR, Saturdays are my long runs. Then I work in a recovery day or two each week. One of those recovery days may be on the bike rather than a run.Also throw in 2 days of weight training.It served me very well for the half and I think altering it all up and making sure I get the mileage where I need it will be very beneficial for me.
It's true. He is not "Every Man." For those that haven't met him, here's a picture of him working out recently.
Way TMI. Went out this evening for my latest run/walk, and for the first time since December I made it a mile before having to walk.
Are you running your GA runs at the same pace as the MLR/LR runs? The MLR/LR should be a touch slower than the GA. For reference, here's mine:GA <= 80% MHR at around 8:50-9:00
Definitely not. In fact, inaddition to your excellent stills I found a
Sit the next one down andTerrible news... My HR strap is dead. Hoping it's just the battery.
Sit the next one down andTerrible news... My HR strap is dead. Hoping it's just the battery.
I went to Walgreen's to pick up a new ticker and performed a heart transplant last night. She's recovering well and looks like she'll pull through. 
My link
, the HM is going to be a mix of difficult and easy trail. The 10K looks to be the easiest course with only a few hills but 1 potential ball buster at the end, with the 5K looking like it may be a killer. I'm thinking of setting the pace at a 2:10 HM which is a very conservative pace, even for the trails. I am deathly afraid of shooting my load on the HM and having nothing left for the other 2 races. I will ultimately let my HR be my guide. If it's ridiculously high or low at the HM, I'll adjust accordingly. 165 is hopefully going to be the sweet spot. 
Good to hear. I was afraid we were gonna have to put you on suicide watch.Sit the next one down andTerrible news... My HR strap is dead. Hoping it's just the battery.
Good luck Ned!!!All that stands between me and the triple is 2 more runs and it's game time. I've been trying to ignore the weather forecasts, but now that we're only a few days out it's close enough to take it seriously. Saturday's weather has me
When I ran my 200 or so miles of trail runs for this cycle, I was also on scouting missions trying to piece together the race courses. Their maps at the time were very basic and didn't really tell you what trails we were actually running. They've since updated those maps (I'm thinking on purpose) to show the exact trails. This is going to be a tough event. The only truly easy part is going to be a 1mi stretch where we run parallel to the creek. The rest is all sections of hardwoods with lots of rollers. The elevation change is only 90-350 feet, but constant rollers is going to be fun. I'm glad I forced myself into a lot of hillwork. Hopefully it pays off.
I've been struggling with deciding on how to pace this thing since the courses are going to vary quite a bit. If my scouting is right
The HM course crosses the creek twice at miles 3 and 10, so I need to bring a change of socks/shoes with me. With the big rain we had this past weekend and another storm forecasted for tomorrow, the creek should be nice and full just in time for us to run through it.
Nice. Not only "dumb as a ..." but also "trains on a ..."--
