Ran a 10k in June (4 Viewers)

[BassNBrew]

With the hotter days on us should we be targeting and training for positive splits?

Interesting question. In effect: Should we SandTM the first half of the race/run? I suppose the logic is the same as Sanding the start - you're going to get tired, so you might as well bank some time while you're fresh. With higher temps, now, we know our bodies will start to overheat more quickly. So it's probably best to bank some time early on while the body temp is lower. As the body heats up and the HR rises accordingly, it will be too difficult to pick up speed late in the race.

With all due respect, for anything longer than a 5K (or maybe a 10K), I think "banking time" is a horrible idea. I've never seen it work. I mean, if you go out at a pace faster than what you're capable of sustaining, you'll have to rachet back to a significantly slower pace in order to keep going. Better to back off a little bit from the start, IMHO.

Here's one recent example where it worked out great. http://forums.footballguys.com/forum/index.php?showtopic=302486&view=findpost&p=14356195I've also read that a lot of ultra runners attack runs this way since you will hit rough patch at some point in time and will recover.

One could argue the flip side that you can't bank time by saying you can't bank or build a reserve of cooler temps and shade.

 

[wraith5]

I need to do a better job of checking in here on the weekends. We're at that point in the year when if you just stumble back into this thread on a Monday, you missed a bunch of races and PRs. Nice job Hang 10, pmb, tri, jb. Especially looking forward to pmb's race report.

_________________

Speaking of racing, my local half is coming up on Saturday. The weather is looking promising so far, with something like 50 or so at the start and negligible wind, but that can change in the next several days. I'm hoping to knock a little off my current PR (1:47:05).

 

[wraith5]

Sunday: P90x chest, shoulders and triceps. This was the first workout of week 12 = my last week of strength workouts for the 90 day program.

Congrats on reaching week 12!! I appreciate how much work goes into getting there.

 

[wraith5]

at wraith being hurt and still beating my ###I did 9 miles yesterday in 1:22:10, an average of 9:08. Not bad considering mile 1 was 10:14. Wasnt until mile 4 that I clocked a mile under 9. Averaged 156 for HR which is where I wanted to be

I feel like that with more than half the posts in here - it's hard, but try not to get caught up in comparing your times with anyone elses. Having run multiple races with grue and tri-man, trust me on this! Great job on the run! FWIW, I wish I could keep my HR anywhere close to 156!!

 

[pigskinliquors]

Sunday: P90x chest, shoulders and triceps. This was the first workout of week 12 = my last week of strength workouts for the 90 day program.

Congrats on reaching week 12!! I appreciate how much work goes into getting there.

Thanks. I'm now trying to figure out what to do next, as I want to build on my progress. Has anybody tried P90x Plus?

 

[wraith5]

Sunday: P90x chest, shoulders and triceps. This was the first workout of week 12 = my last week of strength workouts for the 90 day program.

Congrats on reaching week 12!! I appreciate how much work goes into getting there.

Thanks. I'm now trying to figure out what to do next, as I want to build on my progress. Has anybody tried P90x Plus?

I didn't know that even existed...

 

[Sean]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

Sean: What was the weather like? My guess is that it was a bit warmer and/or more humid than you've been running in. If so, this is normal, and it will take you more than a couple weeks to fully adjust to the weather.

It was a little humid here so I bet that was a factor.Thanks for the breathing tips everyone else. Like I said I always have had some issues breathing out of my nose so at times I was making a conscious effort to do the whole "in through the nose out through the mouth" thing (which I thought was preferred breathing pattern) which I think just plain messes me up.Also meant to ask - where is the list kept for upcoming races here? Wanted to add myself.

 

[2Young2BBald]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.

been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

Sean: What was the weather like? My guess is that it was a bit warmer and/or more humid than you've been running in. If so, this is normal, and it will take you more than a couple weeks to fully adjust to the weather.

It was a little humid here so I bet that was a factor.Thanks for the breathing tips everyone else. Like I said I always have had some issues breathing out of my nose so at times I was making a conscious effort to do the whole "in through the nose out through the mouth" thing (which I thought was preferred breathing pattern) which I think just plain messes me up.

Also meant to ask - where is the list kept for upcoming races here? Wanted to add myself.

Here!

 

[benson_will_lead_the_way]

late congrats to all of this past weekends racers(comf numb, pmbrown, tri-man, jb, hang-10, polish hammer)! awesome efforts.

been plugging away without much interesting to report until yesterday. I set out to do 5 easy miles and was cruising along ok until right around 3 miles and I suddenly just hit a wall. My HR was still in range but I just had to stop and walk for a bit for some reason. My breathing is something I always have to pay attention too (have trouble breathing out of my nose (been busted a few times and have some other issues)) and I was sucking wind a bit but nothing too bad. Not sure if I need to dial it back for a bit or if it was just a bad day. Legs feel ok today so I might try another slow run and see how I feel.

Sean: What was the weather like? My guess is that it was a bit warmer and/or more humid than you've been running in. If so, this is normal, and it will take you more than a couple weeks to fully adjust to the weather.

Any examples of some rollers anyone would recommend?

Thanks again pigskin

I have this one, and it's done the job.

Done, bought it. If the price for healthy shins costs $20...i'll send you another 20 pigskin

 

[pigskinliquors]

Done, bought it. If the price for healthy shins costs $20...i'll send you another 20 pigskin

Giddy'up! I'd rather have a sixer of Spotted Cow

 

[benson_will_lead_the_way]

Done, bought it. If the price for healthy shins costs $20...i'll send you another 20 pigskin

Giddy'up! I'd rather have a sixer of Spotted Cow

If it works you're on...Spotted Cow is my favorite beer

 

[gruecd]

Done, bought it. If the price for healthy shins costs $20...i'll send you another 20 pigskin

Giddy'up! I'd rather have a sixer of Spotted Cow

If it works you're on...Spotted Cow is my favorite beer

Mine, too!

 

[gruecd]

Gutted out a decent track workout tonight. 8 miles total including 3.2 up, 6 x 800 at 2:58.5 average (2:56.7, 2:58.5, 2:59.7, 2:58.4, 2:59.4, and 2:59.6), 0.5 down. 400M recovery jogs.

Not sure if I'm ready for the big PR attempt at GB or not. I've got a feeling it's gonna be one of those "go big or go home" kind of things. Either 1:25x or a big ol' crash and burn. Oh, well. Nothing ventured, nothing gained.

 

[BassNBrew]

Gutted out a decent track workout tonight. 8 miles total including 3.2 up, 6 x 800 at 2:58.5 average (2:56.7, 2:58.5, 2:59.7, 2:58.4, 2:59.4, and 2:59.6), 0.5 down. 400M recovery jogs.Not sure if I'm ready for the big PR attempt at GB or not. I've got a feeling it's gonna be one of those "go big or go home" kind of things. Either 1:25x or a big ol' crash and burn. Oh, well. Nothing ventured, nothing gained.

1. Amazing consistancy on those repeats. LOL at being so consistant you have to break out the 1/10's.2. Like the go big or go home approach. You've got the speed to crush this if it's your day. I also think some positive early returns in the race will spur you on.

 

[tri-man 47]

HM results:

4/76 in age group (they actually go five-deep in awards ...but we don't )

90/1638 overall

In the CARA points competition, the three above me are all members of CARA. 2 of the 3 have raced all four events to date. I'm the only one with three events (with a third and two fourths). So this moves me into third overall in the AG, though it's very early.

 

[prosopis]

I did 3 miles at 10:11 with avg HR 157. It was in the 90s and windy.

My right foot is killing me to the point I can hardly walk on it. This is really getting me down. I have been rolling a golf ball with pressure on the sole of my foot. I took IBU.

Here is my question for you ice guys. I have a foot basin that I filled with ice and cold water. I cant keep my foot in there because the cold is just excruciating. I can put my foot in for 10-20 seconds and then I just have to remove. I am thinking this is just me being a sissy but this ice bath for my foot is killing me. Am I doing it wrong?

I have read about the whole body ice baths and I can tell you there is no way that is ever happening.

Am I helping it at all by doing intermittent ice baths for 20 seconds? or am I wasting my time?

* I have managed to keep it in there longer as I type this but #### it hurts.

 

[BassNBrew]

I did 3 miles at 10:11 with avg HR 157. It was in the 90s and windy.My right foot is killing me to the point I can hardly walk on it. This is really getting me down. I have been rolling a golf ball with pressure on the sole of my foot. I took IBU.Here is my question for you ice guys. I have a foot basin that I filled with ice and cold water. I cant keep my foot in there because the cold is just excruciating. I can put my foot in for 10-20 seconds and then I just have to remove. I am thinking this is just me being a sissy but this ice bath for my foot is killing me. Am I doing it wrong?I have read about the whole body ice baths and I can tell you there is no way that is ever happening.Am I helping it at all by doing intermittent ice baths for 20 seconds? or am I wasting my time?* I have managed to keep it in there longer as I type this but #### it hurts.

After 1-2 minutes it goes numb and doesn't hurt.

 

[BassNBrew]

HM results:4/76 in age group (they actually go five-deep in awards ...but we don't )90/1638 overallIn the CARA points competition, the three above me are all members of CARA. 2 of the 3 have raced all four events to date. I'm the only one with three events (with a third and two fourths). So this moves me into third overall in the AG, though it's very early.

Dude that's freaking amazing.

 

[the moops]

Anyone want to give me a bit of advice? I have two cycling races coming up, and well, I have never raced a bike in my life. One is a very short time trial sprint (5K), the other is a short road race (20K).

The race is at the end of July. It is the Transplant Olympics (I am competing in the living donor section - donated a kidney a few years ago).

I bike 100 miles a week, but it is just on a single speed and just to and from work (5 miles each way) and a bunch of short trips to various parts of the city. The longest ride I have probably ever done was 10 miles, but even that was just a leisurely day out with the lady.

I am going to buy a decent road bike from a friend of mine. He has a Trek 2100 that he will sell at a price that works for me (if it all goes to #### I can probably resell it for what I paid for it).

I want to perform well, and feel as though I gave it my all (or at least most of my all). Which may sound funny considering I have only left myself 2.5 months to get ready. I plan on doing a few weeks of Insanity starting tomorrow just to get my cardio back a bit and plan on taking the long route to work each day which will put me at about 15 miles round trip.

So I will plan on "training" for this in a few weeks. Advice on how to best train for both of these races at the same time? Do different things on different days? Keep up with cardio stuff like Insanity or go full on cycling for 2 months? Anything else?

 

[Sand]

Anyone want to give me a bit of advice? I have two cycling races coming up, and well, I have never raced a bike in my life. One is a very short time trial sprint (5K), the other is a short road race (20K).

The race is at the end of July. It is the Transplant Olympics (I am competing in the living donor section - donated a kidney a few years ago).

I bike 100 miles a week, but it is just on a single speed and just to and from work (5 miles each way) and a bunch of short trips to various parts of the city. The longest ride I have probably ever done was 10 miles, but even that was just a leisurely day out with the lady.

I am going to buy a decent road bike from a friend of mine. He has a Trek 2100 that he will sell at a price that works for me (if it all goes to #### I can probably resell it for what I paid for it).

I want to perform well, and feel as though I gave it my all (or at least most of my all). Which may sound funny considering I have only left myself 2.5 months to get ready. I plan on doing a few weeks of Insanity starting tomorrow just to get my cardio back a bit and plan on taking the long route to work each day which will put me at about 15 miles round trip.

So I will plan on "training" for this in a few weeks. Advice on how to best train for both of these races at the same time? Do different things on different days? Keep up with cardio stuff like Insanity or go full on cycling for 2 months? Anything else?

The Trek is a fine bike. You should have no issues with that to ride.How hard are these rides? 100 miles a week is a decent cardio base. Training for both at the same time isn't an either/or. They are just animals of a slightly different color and quite complimentary.

First off, I have never done a 5k TT, but I do understand what it will take to compete there. You're looking at 8 minutes of searing pain. How to train for this? Intervals. On your rides in start doing 1 minute, 2 minute, 5 minute intervals. Vary them and most importantly make them hurt. Badly. Make those 15 miles a day count. Having said all that your base will likely make for a good race here and I suspect you'll do fine (and definitely report in with your results). On race day set an effort level that you've learned through the intervals, ride as low in the drops as you can, and try to aim for just about puking on the finish line.

The road race is where I kind of worry about you (not being mean, but a TT riding by yourself and a road race are completely different animals). It doesn't sound like you have done a lot of riding with people. You really need to develop those skills if you haven't already. Can you hold a line? Corner with someone six inches to your left? Paceline with your front wheel 4 inches from the guy in front? Answers to those questions will help in getting you to the finish line there.

 

[BassNBrew]

Anyone want to give me a bit of advice? I have two cycling races coming up, and well, I have never raced a bike in my life. One is a very short time trial sprint (5K), the other is a short road race (20K).

The race is at the end of July. It is the Transplant Olympics (I am competing in the living donor section - donated a kidney a few years ago).

I bike 100 miles a week, but it is just on a single speed and just to and from work (5 miles each way) and a bunch of short trips to various parts of the city. The longest ride I have probably ever done was 10 miles, but even that was just a leisurely day out with the lady.

I am going to buy a decent road bike from a friend of mine. He has a Trek 2100 that he will sell at a price that works for me (if it all goes to #### I can probably resell it for what I paid for it).

I want to perform well, and feel as though I gave it my all (or at least most of my all). Which may sound funny considering I have only left myself 2.5 months to get ready. I plan on doing a few weeks of Insanity starting tomorrow just to get my cardio back a bit and plan on taking the long route to work each day which will put me at about 15 miles round trip.

So I will plan on "training" for this in a few weeks. Advice on how to best train for both of these races at the same time? Do different things on different days? Keep up with cardio stuff like Insanity or go full on cycling for 2 months? Anything else?

Skip the Insanity in you have time issues. It won't hurt but isn't what you need. If you have plenty of time, no harm.5k TT - OK, this is easy if. Keep on doing what your doing 5 days a week to work. 3 days a week on the way home see below. 2 days a week you need to ride intervals home. 7.5 miles to work with, 20+ minutes of time. Start with one minute intervals as hard as you can go and do 5 of them. The other 15+ min you ride easy. Here's an outline...

wk 1 - 5 x 1 min

wk 2 - 2 x 1 min, 3 x 2 min

wk 3 - 5 x 2 min

wk 4 - 2 x 3 min, 2 x 2 min

wk 5 - 5 x 3 min

wk 6 - 5 x 4 min

wk 7 - 4 x 5 min

wk 8 - 3 x 6 min

wk 9 or race week - 2 x 5 min

20 k road race - find a local group ride on Sat or Sun and hang with them as long a possible. Once you get dropped ride home hard. This will teach you pack riding skills and give you a goal each week to hang on a little longer. I would like to see you get this ride up to two hours. Don't hesistate to ask questions and let them know you are new. A "B" ride would be right up your alley, by do a couple of "A" rides later int he training seesion.

Basically this plan stays within your current timeframe/schedule except for and add'l 1-2 hours onces each weekend.

I'll be glad to help you with race tactics as you move forward.

 

[BassNBrew]

moops - I also should asy that you have a huge base and are primed for huge training gains over a short period of time. Anyone who rides a single is already a badass.

 

[the moops]

Thanks guys! I'm excited for this. How about rest time between intervals? Ratio of 1:1? 1:2?

The road race is where I kind of worry about you (not being mean, but a TT riding by yourself and a road race are completely different animals). It doesn't sound like you have done a lot of riding with people. You really need to develop those skills if you haven't already. Can you hold a line? Corner with someone six inches to your left? Paceline with your front wheel 4 inches from the guy in front? Answers to those questions will help in getting you to the finish line there.

Never done any riding with a group. This is what concerns me the most too. I do plan on riding with a local group next weekend and the weekend after that and after that, etc. Nice thing about the Twin Cities is the volume of cyclists. They are everywhere and besides the few #######s, tend to be a nice bunch of folks.

 

[BassNBrew]

Thanks guys! I'm excited for this. How about rest time between intervals? Ratio of 1:1? 1:2?

The road race is where I kind of worry about you (not being mean, but a TT riding by yourself and a road race are completely different animals). It doesn't sound like you have done a lot of riding with people. You really need to develop those skills if you haven't already. Can you hold a line? Corner with someone six inches to your left? Paceline with your front wheel 4 inches from the guy in front? Answers to those questions will help in getting you to the finish line there.

Never done any riding with a group. This is what concerns me the most too. I do plan on riding with a local group next weekend and the weekend after that and after that, etc. Nice thing about the Twin Cities is the volume of cyclists. They are everywhere and besides the few #######s, tend to be a nice bunch of folks.

1 min on the shorter stuff, 2 min on the longer. By rest I mean active recovery (easy pedaling) with the goal of lowering your heart rate. What I suggested above with 1-2 min rest periods should fit within your normal ride home time period.

 

[comfortably numb]

I did 3 miles at 10:11 with avg HR 157. It was in the 90s and windy.My right foot is killing me to the point I can hardly walk on it. This is really getting me down. I have been rolling a golf ball with pressure on the sole of my foot. I took IBU.Here is my question for you ice guys. I have a foot basin that I filled with ice and cold water. I cant keep my foot in there because the cold is just excruciating. I can put my foot in for 10-20 seconds and then I just have to remove. I am thinking this is just me being a sissy but this ice bath for my foot is killing me. Am I doing it wrong?I have read about the whole body ice baths and I can tell you there is no way that is ever happening.Am I helping it at all by doing intermittent ice baths for 20 seconds? or am I wasting my time?* I have managed to keep it in there longer as I type this but #### it hurts.

After 1-2 minutes it goes numb and doesn't hurt.

Awesome, will let my wife know about this. Might change her mind!

 

[jb1020]

Nearly puking is a reoccurring theme in a lot of Sands racing strategy posts. :X

 

[tri-man 47]

The race is at the end of July. It is the Transplant Olympics (I am competing in the living donor section - donated a kidney a few years ago).

I'll leave the bike training advice to our resident experts (liquors will chime in too, I'm sure!). Regarding the above: I'd be interested to hear about the experience - PM me, or share some comments here, if you would.

 

[Sand]

Never done any riding with a group. This is what concerns me the most too. I do plan on riding with a local group next weekend and the weekend after that and after that, etc. Nice thing about the Twin Cities is the volume of cyclists. They are everywhere and besides the few #######s, tend to be a nice bunch of folks.

Good answer. Get as much experience as you can there. Learn how to draft and how to adjust your speed to say fluid in the group. Learn how to signal road hazards and when you're coming off the front of a paceline. Just get comfortable there - it isn't hard, but it is a learned skill set. Racewise I'd say just stay in the pack (i.e. don't pull) as much as you can and just hold on for dear life. A 15 mile race will be crazy fast and you will more than likely see the field split at the first hill.

Nearly puking is a reoccurring theme in a lot of Sands racing strategy posts. :X

Gotta go with what works.

 

[benson_will_lead_the_way]

I did 3 miles at 10:11 with avg HR 157. It was in the 90s and windy.My right foot is killing me to the point I can hardly walk on it. This is really getting me down. I have been rolling a golf ball with pressure on the sole of my foot. I took IBU.Here is my question for you ice guys. I have a foot basin that I filled with ice and cold water. I cant keep my foot in there because the cold is just excruciating. I can put my foot in for 10-20 seconds and then I just have to remove. I am thinking this is just me being a sissy but this ice bath for my foot is killing me. Am I doing it wrong?I have read about the whole body ice baths and I can tell you there is no way that is ever happening.Am I helping it at all by doing intermittent ice baths for 20 seconds? or am I wasting my time?* I have managed to keep it in there longer as I type this but #### it hurts.

After 1-2 minutes it goes numb and doesn't hurt.

Awesome, will let my wife know about this. Might change her mind!

 

[the moops]

The race is at the end of July. It is the Transplant Olympics (I am competing in the living donor section - donated a kidney a few years ago).

I'll leave the bike training advice to our resident experts (liquors will chime in too, I'm sure!). Regarding the above: I'd be interested to hear about the experience - PM me, or share some comments here, if you would.

Don't want to muck up this thread too much, but you can read a half ### account of it in this thread that I started before I donated.

 

[sho nuff]

Gutted out a decent track workout tonight. 8 miles total including 3.2 up, 6 x 800 at 2:58.5 average (2:56.7, 2:58.5, 2:59.7, 2:58.4, 2:59.4, and 2:59.6), 0.5 down. 400M recovery jogs.Not sure if I'm ready for the big PR attempt at GB or not. I've got a feeling it's gonna be one of those "go big or go home" kind of things. Either 1:25x or a big ol' crash and burn. Oh, well. Nothing ventured, nothing gained.

Did a similar yesterday...well, similar for me.1 up 6X800 @ 3:50ish average (3:50, 3:48, 3:49, 3:45, 3:49, 3:52) and then 1 down.Recovery jogs with a tiny walk when taking in a bit of water were a little less than 400m. Never really got a full lap in on those....Garmin put it close to .2 each time.Trying to settle in to a 4-5 day a week running with mileage going between 25-30 mpw to keep the base up to get ready for the marathon cycle at the end of July.Though...my base is a bit lower than that after slacking going into the last half and then the recovery since then (and a few bits of life getting in the way last week).

 

[benson_will_lead_the_way]

Gutted out a decent track workout tonight. 8 miles total including 3.2 up, 6 x 800 at 2:58.5 average (2:56.7, 2:58.5, 2:59.7, 2:58.4, 2:59.4, and 2:59.6), 0.5 down. 400M recovery jogs.Not sure if I'm ready for the big PR attempt at GB or not. I've got a feeling it's gonna be one of those "go big or go home" kind of things. Either 1:25x or a big ol' crash and burn. Oh, well. Nothing ventured, nothing gained.

Did a similar yesterday...well, similar for me.1 up 6X800 @ 3:50ish average (3:50, 3:48, 3:49, 3:45, 3:49, 3:52) and then 1 down.Recovery jogs with a tiny walk when taking in a bit of water were a little less than 400m. Never really got a full lap in on those....Garmin put it close to .2 each time.Trying to settle in to a 4-5 day a week running with mileage going between 25-30 mpw to keep the base up to get ready for the marathon cycle at the end of July.Though...my base is a bit lower than that after slacking going into the last half and then the recovery since then (and a few bits of life getting in the way last week).

Nice work and doesn't life know to get out of the way of you're running

 

[wraith5]

I did 3 miles at 10:11 with avg HR 157. It was in the 90s and windy.My right foot is killing me to the point I can hardly walk on it. This is really getting me down. I have been rolling a golf ball with pressure on the sole of my foot. I took IBU.Here is my question for you ice guys. I have a foot basin that I filled with ice and cold water. I cant keep my foot in there because the cold is just excruciating. I can put my foot in for 10-20 seconds and then I just have to remove. I am thinking this is just me being a sissy but this ice bath for my foot is killing me. Am I doing it wrong?I have read about the whole body ice baths and I can tell you there is no way that is ever happening.Am I helping it at all by doing intermittent ice baths for 20 seconds? or am I wasting my time?* I have managed to keep it in there longer as I type this but #### it hurts.

After 1-2 minutes it goes numb and doesn't hurt.

I was doing ice baths (lower 1/2) pretty regularly when I was doing marathon training. It sucks for the first couple of minutes then gets better-ish.

 

[wraith5]

HM results:4/76 in age group (they actually go five-deep in awards ...but we don't )90/1638 overallIn the CARA points competition, the three above me are all members of CARA. 2 of the 3 have raced all four events to date. I'm the only one with three events (with a third and two fourths). So this moves me into third overall in the AG, though it's very early.

Dude that's freaking amazing.

Simply awesome!

 

[wraith5]

My first "real" speedwork day today: 12x 400M with 90 second rest intervals. Wasn't really sure what pace to set, so decided initially to target 1:45s (7min pace).

1 mile warm-up (9:22)

12x400M - 6:28 ave (6:44, 6:17, 6:31, 6:22, 6:37, 6:29, 6:28, 6:26, 6:36, 6:29, 6:20, 6:13)

1 mile cool-down (9:42)

My pacing wasn't exactly grue-like, but at least my slowest repeat was my first, and the fastest was the last. On the RIs I generally walked 1 minute and jogged 30 seconds. I'll improve on that ratio as I get some more workouts under my belt.

 

[gruecd]

I was doing ice baths (lower 1/2) pretty regularly when I was doing marathon training. It sucks for the first couple of minutes then gets better-ish.

Let's not sugar coat it. They suck balls. But they work. Kinda like long repeats. :X

 

[wraith5]

I was doing ice baths (lower 1/2) pretty regularly when I was doing marathon training. It sucks for the first couple of minutes then gets better-ish.

Let's not sugar coat it. They suck balls. But they work. Kinda like long repeats. :X

I believe my previous observation was, "Once you get used to your balls being pressed against your spine, it's not so bad."

 

[jb1020]

Gutted out a decent track workout tonight. 8 miles total including 3.2 up, 6 x 800 at 2:58.5 average (2:56.7, 2:58.5, 2:59.7, 2:58.4, 2:59.4, and 2:59.6), 0.5 down. 400M recovery jogs.Not sure if I'm ready for the big PR attempt at GB or not. I've got a feeling it's gonna be one of those "go big or go home" kind of things. Either 1:25x or a big ol' crash and burn. Oh, well. Nothing ventured, nothing gained.

Did a similar yesterday...well, similar for me.1 up 6X800 @ 3:50ish average (3:50, 3:48, 3:49, 3:45, 3:49, 3:52) and then 1 down.Recovery jogs with a tiny walk when taking in a bit of water were a little less than 400m. Never really got a full lap in on those....Garmin put it close to .2 each time.Trying to settle in to a 4-5 day a week running with mileage going between 25-30 mpw to keep the base up to get ready for the marathon cycle at the end of July.Though...my base is a bit lower than that after slacking going into the last half and then the recovery since then (and a few bits of life getting in the way last week).

Nice work and doesn't life know to get out of the way of you're running

Sho Nuff, do you know what plan you're going to use for St. Judes? I need to nut up and just jump straight in it too. thats a nice race.

 

[Sand]

I believe my previous observation was, "Once you get used to your balls being pressed against your spine, it's not so bad."

 

[tri-man 47]

I was doing ice baths (lower 1/2) pretty regularly when I was doing marathon training. It sucks for the first couple of minutes then gets better-ish.

Let's not sugar coat it. They suck shrink balls. But they work. Kinda like long repeats. :X

Fixed, and I agree on all counts. I actually wear a stocking cap so at least part of me stays warm. An adult beverage and some good tunes are a nice addition as well (yeah, yeah, yeah ...for me it's a wine spritzer and an old Carole King album).Wraith - great job on the repeat 400s! That's excellent work to get in 12 of them ...it reflects the endurance you've been rebuilding.

 

[17seconds]

On business travel this week in rainy Pittsburgh. I ran my ### off last week (58 miles) in prep for missing miles this week. Today's my first rest day since last Wed.

Going to try to get a 10 miler with intervals and a 6 mile GA while I'm out here before my (last!) 20 on sat. I hope it's not all treadmill because of the weather.

 

[pmbrown_22]

2012 Cincinnati Flying Pig Marathon Race Report

Ok, so here it goes.

The weekend started off with a bang and I picked up my packet on Friday after noon and got ready for a lot of rest over the next day and a half. So I promptly went home, had dinner and cut the grass. I had to get it out of the way because we were going to get rain and I would not be able to do it for awhile post marathon. This planning on things and having them not work out is a recurring theme for me this last weekend.

Saturday I woke up and did my 4 shake out miles and felt really good, but it was super humid in the morning. I made the decision then that I would be skinning it and going without a shirt. Hello Cincinnati, meet pasty and doughy runner. I am not that bad, but I certainly feel like it. The rest of the day was a blur that included me not resting at all until I went to bed at 10:00. Only real problem sleeping was being awake from 1:00 to 2:30 with crying baby because he had a double ear infection. Not great, but nothing I could do.

Woke up at 4:40 and was moving and out the door. I was able to park right next to my building downtown and got to go inside and use the facilities, drink some cold Gatorade and then was off to the starting line. I did take Sand and Tri-man’s advice about staying cool. I had the drink ice cold and walked down the start with an ice pack on my wrists. By the time I got down there and found the drop off for my bag, I was shivering. I took this a good sign that I was ready to go and body was cool enough. One more pit stop in the woods and I was in the coral. I was stretching and heard my name being called. I looked up and saw someone I went to high school with that I had not seen in quite awhile. That was a great thing so I did not have to think about things too much and we just chatted a bit. Took the nerves off, and pretty soon, we were off and running.

Weather was great at the start and a lot less humid than the day before. 61 at start with a nice breeze blowing.

I had planned on running around 7:45 and see where that got me. Here are my numbers and some thoughts from what I could remember. Depending on the ups and downs of the course the times varied as I let myself go faster down the hills.

1 - 0:07:43 – 158 – Made sure that I did not go out too fast as it was cool.

2 - 0:07:15 – 171

3 - 0:07:25 - 175

4 - 0:07:33 – 175 – Saw wife and I had her give me a bottle of Gatorade as I was trying to get in extra fluids early on to try and get them through the system for later in the race. Did not really work well as it was too awkward to handle and I drank half and ditched it. Still was good to get it in, but I need a better option for future hot races.

5 - 0:08:14 – 175 – First GU and slowed down to make sure I got it and prepare for the hills coming up.

6 - 0:07:27 – 175 – Uphill, but just coming out of downtown where it was packed and loud had me moving pretty well.

7 - 0:08:02 – 179 – still all uphill

8 - 0:08:02 – 176 – still all uphill

9 - 0:07:45 – 174 – mostly uphill and finally finished with the major uphill. Through this stretch I mostly went by heart rate and tried to keep it around 175 as I knew it would be tough sledding for these 3 miles. I think I did well and was still feeling fresh after them.

10 - 0:07:24 - 171

11 - 0:07:16 – 171 – Huge downhill

12 - 0:07:32 - 173

13 - 0:07:30 - 173

14 - 0:07:40 - 171

15 - 0:08:02 – 173 – Just clicking off miles and making sure I got liquids at the stops. Realized here that I needed to slow down a bit in order to try and conserve some energy for down the road. Might have been too late, but everything was clicking and I was still feeling really good.

16 - 0:07:55 - 174

17 - 0:07:54 - 174

18 - 0:08:24 – 173 - At this point I come to an on ramp for the parkway where there is no shade and it is rough going from here on out. The sun is high and the lack of shade/breeze starts taking it’s toll. There is also rolling hills so not a lot of fun.

19 - 0:08:14 - 173

20 - 0:08:41 – 171 – I realized that at some point around here that I stopped sweating and my hair was completely dry. Luckily, I had just taken double Gatorade at the stop and they were passing out water bottles. I walked a bit to get as much as I could down. I don’t think that I actually stopped sweating as much as the sun just dried out my hair. My initial thought was that I was in trouble, but it worked out ok.

21 - 0:09:13 - 170

22 - 0:08:52 – 168 – Saw the first few casualties of the day as a girl collapsed and there were people at the medic tents all over. The staff was great here and being that it was a long hot stretch, the patrol was extra and it was needed.

23 - 0:09:11 – 168 – Starting to feel the strain of the heat and was just caked in salt now. At this point I was sprayed by a hose by someone at one of the stops. For some this was a great idea. I wish I had the same sentiment, but I don’t like getting sprayed by hoses (just a quirk) and she got me full in the face. My fear was that I would chafe more as the water was drying on my skin and I already had a few rough patches on me anyway. I was not happy. The problem was that I was fighting cramps as well and it made me jump sideways as I saw it from the corner of my eye. My groin did not like it at all and I thought I was going down, but managed to stay on my feet and keep going.

24 - 0:09:39 - 165

25 - 0:09:34 – 165 – Just one more mile to go. I was struggling, but knew that I could finish.

26 - 0:09:06 – 167 – I am used to running this stretch so I knew what to expect. I got up the small hill and could see the finish.

.2 - 0:02:59 – 172 – I thought I was flying down the chute, but ended up at about an 8:30 pace. Still got chills crossing the line. I was a zombie going through the chute and did not know where I was at all.

Basically, got my stuff and walked to where we were parked and got out of there. I am still feeling a bit sore in the legs, but nothing is hurting that shouldn’t so I am actually anxious to get back out there and get to it. Probably another day or two before I do anything, but I am ready.

I did go on heart rate a lot during the end. I did not want it to get too high, but also I was making sure that it was my guide to how my body was taking the heat. The last couple of miles I could not go any faster, but I wanted to make sure my head and body were on the same page and I was still ok with the heat.

Overall, it was a good race and a difficult training cycle for me. I did not get all of the runs I needed, but understandably I got in what I could and am happy/proud of what I accomplished. I missed the course PR by about a minute, but with lower temps I would have nailed it no problem.

Have a great day all.

 

[comfortably numb]

Awesome, PM!

Great job!

 

[sho nuff]

Gutted out a decent track workout tonight. 8 miles total including 3.2 up, 6 x 800 at 2:58.5 average (2:56.7, 2:58.5, 2:59.7, 2:58.4, 2:59.4, and 2:59.6), 0.5 down. 400M recovery jogs.Not sure if I'm ready for the big PR attempt at GB or not. I've got a feeling it's gonna be one of those "go big or go home" kind of things. Either 1:25x or a big ol' crash and burn. Oh, well. Nothing ventured, nothing gained.

Did a similar yesterday...well, similar for me.1 up 6X800 @ 3:50ish average (3:50, 3:48, 3:49, 3:45, 3:49, 3:52) and then 1 down.Recovery jogs with a tiny walk when taking in a bit of water were a little less than 400m. Never really got a full lap in on those....Garmin put it close to .2 each time.Trying to settle in to a 4-5 day a week running with mileage going between 25-30 mpw to keep the base up to get ready for the marathon cycle at the end of July.Though...my base is a bit lower than that after slacking going into the last half and then the recovery since then (and a few bits of life getting in the way last week).

Nice work and doesn't life know to get out of the way of you're running

Sho Nuff, do you know what plan you're going to use for St. Judes? I need to nut up and just jump straight in it too. thats a nice race.

Im starting with the Pfits 18/55 as a base and kind of tweaking that. Going to try going as much of that plan as I can...just have to see how I am handing it though.I will take some of the concepts of the Ryan Hall half plan that I used for my half in March and incorporate some of that work on similar Pfitz days if I get burned out on it...

 

[comfortably numb]

Just did 4.5m at work

1 8:42.6 1.00 8:432 8:29.5 1.00 8:293 9:00.9 1.00 9:014 9:08.8 1.00 9:095 4:39.3 0.50 9:22Summary 40:00.9 4.50 8:54

I need to SLOW down. I am used to paces closer to 10 range.Was just gonna do 3mi, but broke out of my comfort zone and stretched my legs some for an extra 1.5.

 

[comfortably numb]

.2 - 0:02:59 – 172 – I thought I was flying down the chute, but ended up at about an 8:30 pace. Still got chills crossing the line. I was a zombie going through the chute and did not know where I was at all.

That there is what keeps us coming back

 

[jb1020]

Nice read. Amazingly consistent HR.

I'd be freaking out if I had a 13 point jump from mile 1 to mile 2.

 

[wraith5]

2012 Cincinnati Flying Pig Marathon Race Report1 - 0:07:43 – 158 – Made sure that I did not go out too fast as it was cool. 2 - 0:07:15 – 1713 - 0:07:25 - 1754 - 0:07:33 – 175 – Saw wife and I had her give me a bottle of Gatorade as I was trying to get in extra fluids early on to try and get them through the system for later in the race. Did not really work well as it was too awkward to handle and I drank half and ditched it. Still was good to get it in, but I need a better option for future hot races.5 - 0:08:14 – 175 – First GU and slowed down to make sure I got it and prepare for the hills coming up.6 - 0:07:27 – 175 – Uphill, but just coming out of downtown where it was packed and loud had me moving pretty well.7 - 0:08:02 – 179 – still all uphill8 - 0:08:02 – 176 – still all uphill9 - 0:07:45 – 174 – mostly uphill and finally finished with the major uphill. Through this stretch I mostly went by heart rate and tried to keep it around 175 as I knew it would be tough sledding for these 3 miles. I think I did well and was still feeling fresh after them.10 - 0:07:24 - 17111 - 0:07:16 – 171 – Huge downhill12 - 0:07:32 - 17313 - 0:07:30 - 17314 - 0:07:40 - 17115 - 0:08:02 – 173 – Just clicking off miles and making sure I got liquids at the stops. Realized here that I needed to slow down a bit in order to try and conserve some energy for down the road. Might have been too late, but everything was clicking and I was still feeling really good.16 - 0:07:55 - 17417 - 0:07:54 - 17418 - 0:08:24 – 173 - At this point I come to an on ramp for the parkway where there is no shade and it is rough going from here on out. The sun is high and the lack of shade/breeze starts taking it’s toll. There is also rolling hills so not a lot of fun.19 - 0:08:14 - 17320 - 0:08:41 – 171 – I realized that at some point around here that I stopped sweating and my hair was completely dry. Luckily, I had just taken double Gatorade at the stop and they were passing out water bottles. I walked a bit to get as much as I could down. I don’t think that I actually stopped sweating as much as the sun just dried out my hair. My initial thought was that I was in trouble, but it worked out ok.21 - 0:09:13 - 17022 - 0:08:52 – 168 – Saw the first few casualties of the day as a girl collapsed and there were people at the medic tents all over. The staff was great here and being that it was a long hot stretch, the patrol was extra and it was needed.23 - 0:09:11 – 168 – Starting to feel the strain of the heat and was just caked in salt now. At this point I was sprayed by a hose by someone at one of the stops. For some this was a great idea. I wish I had the same sentiment, but I don’t like getting sprayed by hoses (just a quirk) and she got me full in the face. My fear was that I would chafe more as the water was drying on my skin and I already had a few rough patches on me anyway. I was not happy. The problem was that I was fighting cramps as well and it made me jump sideways as I saw it from the corner of my eye. My groin did not like it at all and I thought I was going down, but managed to stay on my feet and keep going.24 - 0:09:39 - 16525 - 0:09:34 – 165 – Just one more mile to go. I was struggling, but knew that I could finish.26 - 0:09:06 – 167 – I am used to running this stretch so I knew what to expect. I got up the small hill and could see the finish..2 - 0:02:59 – 172 – I thought I was flying down the chute, but ended up at about an 8:30 pace. Still got chills crossing the line. I was a zombie going through the chute and did not know where I was at all.I did go on heart rate a lot during the end. I did not want it to get too high, but also I was making sure that it was my guide to how my body was taking the heat. The last couple of miles I could not go any faster, but I wanted to make sure my head and body were on the same page and I was still ok with the heat.I missed the course PR by about a minute, but with lower temps I would have nailed it no problem.

Great job on this race, and there is no doubt about that last sentence! I know you slowed down, but I find it very interesting that despite the heat your highest HR was mile 7, and your HR was actually lower over the last 4 miles or so. Congrats again GB!!

 

[pmbrown_22]

Nice read. Amazingly consistent HR. I'd be freaking out if I had a 13 point jump from mile 1 to mile 2.

Normally, I would agree, but low to mid 170's is my race norm so it was not that big of a deal. I really was probably not even paying attention to it at that point. I think that I crossed a bridge there as well, so that going up the bridge probably accounted for me settling in and going up the bridge.

 

[BassNBrew]

Nice read. Amazingly consistent HR. I'd be freaking out if I had a 13 point jump from mile 1 to mile 2.

Starting at 100 bpm give or take pulls that first avearage down quite a bit.Great read pm.