Ran a 10k in June (2 Viewers)

[tri-man 47]

what is better for intervals, 400 or 800?

Yes.

Both are beneficial. Runner's World even mentioned 150m repeats recently. Sean - given your pacing on the intervals, I'd guessimate you could hold around a 7 min/mile pace for your 3.5 miler ...or at least give it a shot and see if you can maintain it (I'm not recalling how much distance work you've done to build endurance). We talk about "Sanding" the start (popping out of the gates hard), but for your first race, that might not be wise. Get used to racing before you get used to racing in pain! Knowing the course will help. If you can get to the two mile mark in decent shape, then you can toughen up for the last stretch.

 

[wraith5]

Pigskin - Congrats on completing px90. That's huge! You are a training machine right now.Went out for a recover ride today. I can't stand them. Bike fast and running slow are fun for me. Running fast and biking slow not so much fun. 37 miles @ 17.4 mph, 123 hr. I think I was at 18.5 for the first 15 and 17.9 for the first 30...legs fell off the cliff.

37 mile "recovery ride." You live on a different planet than me.

 

[Sand]

And yes those little ####ers are so damn flexible. I'd be struggling mightily to get into some of the stretches and they'd just bend and twist like it was nothing.

My 6 year old loves to stretch with me. I'll get on the floor and he will inevitably come down with me. I'll start stretching and he's immediately in it - "hey dad, look at this!" - then retzel:

 

[gruecd]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

 

[Ned]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried excited about.

Oh hell yeah!

 

[pmbrown_22]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

Well yeah. That just reads painful. My legs are aching just reading about that. Maybe you could just roll down the switchbacks and save your legs.

 

[Sand]

The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

So it's a nice downhill the whole way - awesome!

 

[wraith5]

I felt this was worth a separate post. Here's a picture of my youngest riding on my shoulders (and talking/giggling non-stop) for a 5k. rouddaddy:

I know I've thought it about a million times, but I'm not sure I've said it: I envy you as a modern day Arthur Fonzarelli, I respect you as an athlete, I value you as a friend, but I truly admire you as a father.

 

[pigskinliquors]

The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

So it's a nice downhill the whole way - awesome!

 

[pigskinliquors]

I felt this was worth a separate post. Here's a picture of my youngest riding on my shoulders (and talking/giggling non-stop) for a 5k. rouddaddy:

I know I've thought it about a million times, but I'm not sure I've said it: I envy you as a modern day Arthur Fonzarelli, I respect you as an athlete, I value you as a friend, but I truly admire you as a father.

Thanks Wraith. I owe a lot of who I am to the people in this thread. I find daily inspiration and motivation from many in here, and you are certainly one who's had an impact on my life. Thanks to all

 

[gruecd]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

Well yeah. That just reads painful. My legs are aching just reading about that. Maybe you could just roll down the switchbacks and save your legs.

I'm told that the last 8.4 miles on the road is actually the toughest part because it's such a runnable 50, and you're on a hard surface.I'm also told that nutrition is the hardest part to nail on these ultras.

 

[tri-man 47]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

Well yeah. That just reads painful. My legs are aching just reading about that. Maybe you could just roll down the switchbacks and save your legs.

I'm told that the last 8.4 miles on the road is actually the toughest part because it's such a runnable 50, and you're on a hard surface.I'm also told that nutrition is the hardest part to nail on these ultras.

I suppose it's easy to forget about nutrition during those first 15.5 miles as you're scooting up and down on difficult terrain, which of course leads to problems later on. It makes some sense to take nutrition breaks along those early miles - get the nutrition in, and let the HR recover a bit. That long middle section could be really neat ...if the match doesn't get burned down before arriving there!

 

[pmbrown_22]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

Well yeah. That just reads painful. My legs are aching just reading about that. Maybe you could just roll down the switchbacks and save your legs.

I'm told that the last 8.4 miles on the road is actually the toughest part because it's such a runnable 50, and you're on a hard surface.I'm also told that nutrition is the hardest part to nail on these ultras.

I suppose it's easy to forget about nutrition during those first 15.5 miles as you're scooting up and down on difficult terrain, which of course leads to problems later on. It makes some sense to take nutrition breaks along those early miles - get the nutrition in, and let the HR recover a bit. That long middle section could be really neat ...if the match doesn't get burned down before arriving there!

I would think that you would burn a ton going up and would need to load up early as tri says. Screw that up and it could be a long day. Do they have stops along the way up the mountain or every so often. Seems like this is standard for these longer runs. It sounds intense, but I think one of these days I will have to do one ultra just to see what it is like.

 

[BassNBrew]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

Well yeah. That just reads painful. My legs are aching just reading about that. Maybe you could just roll down the switchbacks and save your legs.

I'm told that the last 8.4 miles on the road is actually the toughest part because it's such a runnable 50, and you're on a hard surface.I'm also told that nutrition is the hardest part to nail on these ultras.

You'll get the nutrition down during training with no problem. It's basically 300 cal per hour starting at the 30-45 minute mark and as much water as you can drink. Coke can be a lifesaver. If they have that planned, see about testing during training if you have doubts. I would strongly recommend salt stick brand tablets. I did one every 1/2 hr. I used to cramp all the time and don't anymore. I found the road miles to be the easiest. I was flying on anything road relative to the trail miles. With all your training base on the road I think this will be cake for you and where you pass the most people. A lot of these ultra guys only trail run so road is hard for them to adapt to.I'd suggest hit the stair mill in prep for the climb if you don't have that type of terrain around. It's so easy on your knees but so good for building your leg strength for the hills. That said, 1100 ft in 5.5 miles isn't that steep. Go look at you Boston data and see what you climb over that tough section.I suspect the hardest part will be the downhill. That's a knee and quad killer, especially if you can't work it into your training. Do you have anything in your area with 2+ miles of downhill at a decent grade?

 

[BassNBrew]

While we're talking ultras...giving consideration to this

Maybe the easiest ultra ever

and this

Table Rock 54 miler

Right now this off road tri is at the top of my list

http://www.dcr.virginia.gov/state_parks/nrtc.shtml

 

[Ned]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

Well yeah. That just reads painful. My legs are aching just reading about that. Maybe you could just roll down the switchbacks and save your legs.

I'm told that the last 8.4 miles on the road is actually the toughest part because it's such a runnable 50, and you're on a hard surface.I'm also told that nutrition is the hardest part to nail on these ultras.

You'll get the nutrition down during training with no problem. It's basically 300 cal per hour starting at the 30-45 minute mark and as much water as you can drink. Coke can be a lifesaver. If they have that planned, see about testing during training if you have doubts. I would strongly recommend salt stick brand tablets. I did one every 1/2 hr. I used to cramp all the time and don't anymore. I found the road miles to be the easiest. I was flying on anything road relative to the trail miles. With all your training base on the road I think this will be cake for you and where you pass the most people. A lot of these ultra guys only trail run so road is hard for them to adapt to.

I'd suggest hit the stair mill in prep for the climb if you don't have that type of terrain around. It's so easy on your knees but so good for building your leg strength for the hills. That said, 1100 ft in 5.5 miles isn't that steep. Go look at you Boston data and see what you climb over that tough section.

I suspect the hardest part will be the downhill. That's a knee and quad killer, especially if you can't work it into your training. Do you have anything in your area with 2+ miles of downhill at a decent grade?

Youre a sick pup, mountain man. 1100 in 5.5 is a lot for anyone not used to real hills. Especially on trails. Here's the Elevation chart for Boston. The climb from 16-21 is nothing compared to what he will see in the first 5.5 at JFK.

 

[BassNBrew]

Youre a sick pup, mountain man. 1100 in 5.5 is a lot for anyone not used to real hills. Especially on trails. Here's the Elevation chart for Boston. The climb from 16-21 is nothing compared to what he will see in the first 5.5 at JFK.

Looks like a 100 ft climb over 1/2 mi around mile 21. So basically the same steepness just 11x longer. Gru has crushed that section before, he just needs to do it a little bit longer. Anyway, if he has any struggles, it won't be there.On another note, a good many ultra types walk the hills. Those guys won't be seeing Gru again.

 

[sho nuff]

I suspect the hardest part will be the downhill. That's a knee and quad killer, especially if you can't work it into your training. Do you have anything in your area with 2+ miles of downhill at a decent grade?

2 miles of downhill...in central Wisconsin?

 

[prosopis]

Meant to mention this the other day, but I got my acceptance letter for JFK, so it's official. For anyone who might have missed it the first time, here's the course description again:

The first 5.5 miles (starting on road surface and joining the Appalachian Trail at 2.5 miles) gains 1,172 feet in elevation. The course from 2.5 to 15.5 miles is on the Appalachian Trail (except for two miles of paved road between 3.5 and 5.5 miles). This section of the AT is very rocky in sections as it rolls across the mountain ridge. At approximately 14.5 miles the course drops over 1,000 feet in a series of steep “switchbacks” that then crosses under Rt. 340 and connects with the C&O Canal towpath. The “Canal” section of the JFK 50 Mile is 26.3 miles (from 15.5-41.8 miles) of almost totally flat unpaved dirt/gravel surface that is free of all automotive vehicle traffic. The JFK 50 Mile route leaves the C&O Canal towpath at Dam #4 and proceeds to follow gently rolling paved country roads the last 8.4 miles to the finish. The Boonsboro start is at an elevation of 570 feet. The Williamsport finish is at 452 feet above sea level.

Realistically, it's the section from 2.5 to 15.5 that I'm most worried about.

It is gonna be awesome. I hiked a lot of that. You are gonna love it.

 

[prosopis]

I did 5 miles on the treadmill with 2 miles @ 9:31 the rest @ 10:00 with warm up/ cool down mixed in. I still have quite a bit of right foot pain. I knew I had to stop when I did but it is better then when it originally flared up so that is good.

 

[BassNBrew]

I suspect the hardest part will be the downhill. That's a knee and quad killer, especially if you can't work it into your training. Do you have anything in your area with 2+ miles of downhill at a decent grade?

2 miles of downhill...in central Wisconsin?

There's a bike race up that way that floored me with the amount of climbing.

 

[2Young2BBald]

Right now this off road tri is at the top of my list

http://www.dcr.virgi...arks/nrtc.shtml

This would so be my choice. That is a #### load of kayak. I am now doing 2 multi-sport mulit-sport events with kayak this year. 6/9 is a 5K run and 5K kayak, the second on /21 a 2.1 mile kayak, 13 mile bike and a 5K run. Now I just need to figure out how to kayak.

 

[sho nuff]

I suspect the hardest part will be the downhill. That's a knee and quad killer, especially if you can't work it into your training. Do you have anything in your area with 2+ miles of downhill at a decent grade?

2 miles of downhill...in central Wisconsin?

There's a bike race up that way that floored me with the amount of climbing.

Not in the Fox Valley I would not think.Few climbs if you go up down near the river. But nothing sustained that I recall much of.That said...you get out on some back roads outside of town or out around the lake, I could see some decent climbs out that way.I do recall some climbs on the drive out West of Winnebago on the way to my grandparent's house (good ol New Holstein)

 

[Sand]

Gents,

Today was a swim off day (after all, I only did 5k yesterday). But it was so awesome outside (70, breezy, no clouds) that I ended up with a nice 5 mile lunchtime run doing 8:25s and then a 26 mile bike this evening in which Strava says I set four KOMs. So, all in all, a pretty kick ### day.

 

[wraith5]

Gents,

Today was a swim off day (after all, I only did 5k yesterday). But it was so awesome outside (70, breezy, no clouds) that I ended up with a nice 5 mile lunchtime run doing 8:25s and then a 26 mile bike this evening in which Strava says I set four KOMs. So, all in all, a pretty kick ### day.

Sheesh you're a machine lately!!

 

[prosopis]

Gents,

Today was a swim off day (after all, I only did 5k yesterday). But it was so awesome outside (70, breezy, no clouds) that I ended up with a nice 5 mile lunchtime run doing 8:25s and then a 26 mile bike this evening in which Strava says I set four KOMs. So, all in all, a pretty kick ### day.

fn crazy

 

[pmbrown_22]

Sand - What do you have in store for the near future as far as racing? You are definitely kickin' it in the #### right now.

---------------

First easy run yesterday and the legs felt really good. Will probably do the same run today. My legs actually felt really good by the end of the run and I was pushing it pretty good. I will take it easy this weekend as we are putting our house on the market so my wife, in all her wisdom, has decided that I need to do another marathon of house projects and yard work this weekend. Not sure much running will be done for me this weekend, but I will be getting cross training.

Have a great weekend all.

 

[Sean]

Sand - beastly

prosopis - did you ever have your foot checked out?

4 miles last night for me in 33:12 157hr

 

[IvanKaramazov]

I felt this was worth a separate post. Here's a picture of my youngest riding on my shoulders (and talking/giggling non-stop) for a 5k. rouddaddy:

That's awesome -- great memories. The downside is that given what I see in the background, there were no good race-stalking opportunities available from this spot in the pack. _________________

Conditions for my half on Saturday are looking 100% ideal. 7:00 am start, low 40s, no wind, no excuses.

 

[Sean]

_________________

Conditions for my half on Saturday are looking 100% ideal. 7:00 am start, low 40s, no wind, no excuses.

Nice! You have a goal time in mind for the race?

Ned - how you feeling for your relay this weekend?

 

[AcerFC]

Just set my Garnin for 8 400 Intervals with one minute breaks in between.

My 5K PR is 22:29 so I guess I'm looking at doing each one in 1:50. Does that sound right.

 

[tri-man 47]

Just set my Garnin for 8 400 Intervals with one minute breaks in between. My 5K PR is 22:29 so I guess I'm looking at doing each one in 1:50. Does that sound right.

Sounds a little bit slow, Acer. That's a 7:20 pace, which is about your 5K pace. Try for 1:45, at least?--Totally wasted week for me. As can happen after a big race, I came down sick ...total crash and burn. Sore throat came and went pretty fast, but the runny nose has led to some real sinus congestion and even pain overnight. Overall, body just feels completely spent. Hopefully I can get some miles in over the weekend. I'm hoping to do a 5K next weekend, so I'll call this an extended taper between races.

 

[Sand]

Sand - What do you have in store for the near future as far as racing? You are definitely kickin' it in the #### right now.

Next Sunday is the 5k swim. June 9 is a small sprint tri. After that the plan is to hop in the car, drive 5 hours, and race a sprint du the next morning in New Orleans (it goes on the bridge over the Mississippi, which I really want to do, and the start is literally 2 minutes from my brother's house). Not sure after that.Today is probably a complete off day. Crazy work day and my kid has a soccer game tonight. Tomorrow is a practice tri at the local park. My plan is to lap some folks on the swim (2 days off of swimming = rested arms), crush them on the bike (freakin' hilly bike course), and jog it in on the run. They have over 60 people signed up for this thing, so it should be pretty darn cool. Last year was like 20.

 

[Ned]

_________________

Conditions for my half on Saturday are looking 100% ideal. 7:00 am start, low 40s, no wind, no excuses.

Nice! You have a goal time in mind for the race?

Ned - how you feeling for your relay this weekend?

Wow Ivan, that's PERFECT. Go get'm, GB! Relay - I'm more excited about the family aspect of it than anything else. My legs aren't fully recovered from the triple, so I'm not expecting anything great (for myself) this weekend. This will be the longest race my wife and sister have run. It will be extra special getting to be on the sidelines watching them as I wait for my leg. We're also taking the kids to the kid's fun run that the marathon is hosting tomorrow morning. My 5 and 3 year old boys are pretty fired up about it. They're giving out bibs, tshirts, and finisher medals - for free.

 

[IvanKaramazov]

_________________

Conditions for my half on Saturday are looking 100% ideal. 7:00 am start, low 40s, no wind, no excuses.

Nice! You have a goal time in mind for the race?

Ned - how you feeling for your relay this weekend?

My PR is 1:47:05. I'm aiming for 1:45x.

 

[AcerFC]

Will try to run faster. Thanks tri

 

[Sean]

_________________

Conditions for my half on Saturday are looking 100% ideal. 7:00 am start, low 40s, no wind, no excuses.

Nice! You have a goal time in mind for the race?

Ned - how you feeling for your relay this weekend?

Wow Ivan, that's PERFECT. Go get'm, GB! Relay - I'm more excited about the family aspect of it than anything else. My legs aren't fully recovered from the triple, so I'm not expecting anything great (for myself) this weekend. This will be the longest race my wife and sister have run. It will be extra special getting to be on the sidelines watching them as I wait for my leg. We're also taking the kids to the kid's fun run that the marathon is hosting tomorrow morning. My 5 and 3 year old boys are pretty fired up about it. They're giving out bibs, tshirts, and finisher medals - for free.

That sounds like a lot of fun. I have 3 boys - 6yr old and twin 4yr olds - can't wait to do something like this with them. Enjoy!Ivan - best of luck. crush it!

 

[comfortably numb]

Did 3m on WED

1 9:17.1 1.00 9:17

2 9:49.1 1.00 9:49

3 9:59.6 1.00 10:00

Summary 29:08.6 3.00 9:43

Just got back from 3m againStarted off a bit slow, was on phone

1 11:03.1 1.00 11:03

2 9:13.9 1.00 9:14

3 9:01.7 1.00 9:02

Summary 29:18.7 3.00 9:46

Some plans fell through this weekend, so getting a 5k this weekend.

Its a family fun run stuff.

So I will hit the 5k, and then they have a kids dash.

Looking forward to seeing the kids run around.

-----

Kickin butt Sand, keep it up

Good luck at the HM Ivan, if you made up your own perfect running weather it wouldn't be that good!

Hope the family enjoys the day Ned!

Good luck and safe work outs everyone!

 

[wraith5]

Opted for the bike today - 20 miles on the winding bike trail, so it was relatively slow but a nice ride.

I'm starting to feel the training groove again and it feels damn good!

 

[Sand]

Started off a bit slow, was on phone

Party foul!

 

[BassNBrew]

Just set my Garnin for 8 400 Intervals with one minute breaks in between. My 5K PR is 22:29 so I guess I'm looking at doing each one in 1:50. Does that sound right.

I run 1:35 - 1:40 400s and my pr is 23:00 min.That said, my wheelhouse is very short distances fast (min or less) or go all day slow. That middling stuff kills me.

 

[sho nuff]

12 miles...with 6 tempo in the middle of it.

10:11 - 139

10:26 - 148

9:57 - 150

8:30 - 161

8:30 - 164

8:12 - 166

8:21 - 169 (creeping up higher than I wanted it)

8:18 - 167 (nice downhill to helpout the HR there)

8:21 - 170 (creeped up in the last quarter with an uphill...I actually would have backed off I had been paying more attention)

10:21 - 167

10:20 - 163

10:21 - 160

Felt great the whole run...thought I had backed off more in the last 3 but could not get the HR down with some rolling hills and it warming up a bit in a spot that had very little shade over the last 5 miles or so.

I wanted to keep it more around the 8:25-8:35 range but the legs just kept going there on the last 4 tempo miles.

 

[BassNBrew]

12 miles...with 6 tempo in the middle of it.10:11 - 13910:26 - 148 9:57 - 150 8:30 - 161 8:30 - 164 8:12 - 166 8:21 - 169 (creeping up higher than I wanted it) 8:18 - 167 (nice downhill to helpout the HR there) 8:21 - 170 (creeped up in the last quarter with an uphill...I actually would have backed off I had been paying more attention)10:21 - 16710:20 - 16310:21 - 160Felt great the whole run...thought I had backed off more in the last 3 but could not get the HR down with some rolling hills and it warming up a bit in a spot that had very little shade over the last 5 miles or so.I wanted to keep it more around the 8:25-8:35 range but the legs just kept going there on the last 4 tempo miles.

Very solid. Setting up well for your next event.I usually see the same type of ending. Three things to look at...1. Weather as you mention - can't do anything about this2. Lack of distance/slow miles training3. Hydration / fuel exhausted. Usually I'll see a higher than normal hr when a bonk is coming and then I won't be able to keep the hr up when it hits.

 

[tri-man 47]

You can breeze by my pics from the half marathon in order to check out #767 and #825.

 

[sho nuff]

12 miles...with 6 tempo in the middle of it.10:11 - 13910:26 - 148 9:57 - 150 8:30 - 161 8:30 - 164 8:12 - 166 8:21 - 169 (creeping up higher than I wanted it) 8:18 - 167 (nice downhill to helpout the HR there) 8:21 - 170 (creeped up in the last quarter with an uphill...I actually would have backed off I had been paying more attention)10:21 - 16710:20 - 16310:21 - 160Felt great the whole run...thought I had backed off more in the last 3 but could not get the HR down with some rolling hills and it warming up a bit in a spot that had very little shade over the last 5 miles or so.I wanted to keep it more around the 8:25-8:35 range but the legs just kept going there on the last 4 tempo miles.

Very solid. Setting up well for your next event.I usually see the same type of ending. Three things to look at...1. Weather as you mention - can't do anything about this2. Lack of distance/slow miles training3. Hydration / fuel exhausted. Usually I'll see a higher than normal hr when a bonk is coming and then I won't be able to keep the hr up when it hits.

1.Weather was not terrible, but the temps were creeping up at that point.2.This is some of it coming off the last half and even leading up to that one.3.Hydration was ok...fuel was out at that point. Took a gu at 6 miles and could tell I would have needed more soon if I were going any further.

 

[wraith5]

Just set my Garnin for 8 400 Intervals with one minute breaks in between. My 5K PR is 22:29 so I guess I'm looking at doing each one in 1:50. Does that sound right.

I run 1:35 - 1:40 400s and my pr is 23:00 min.That said, my wheelhouse is very short distances fast (min or less) or go all day slow. That middling stuff kills me.

22:29 = 1:39 400s according to FIRST.

 

[IvanKaramazov]

12 miles...with 6 tempo in the middle of it.10:11 - 13910:26 - 148 9:57 - 150 8:30 - 161 8:30 - 164 8:12 - 166 8:21 - 169 (creeping up higher than I wanted it) 8:18 - 167 (nice downhill to helpout the HR there) 8:21 - 170 (creeped up in the last quarter with an uphill...I actually would have backed off I had been paying more attention)10:21 - 16710:20 - 16310:21 - 160Felt great the whole run...thought I had backed off more in the last 3 but could not get the HR down with some rolling hills and it warming up a bit in a spot that had very little shade over the last 5 miles or so.I wanted to keep it more around the 8:25-8:35 range but the legs just kept going there on the last 4 tempo miles.

That's a really good workout. Nice job.

 

[jb1020]

Have managed my best week of running in a while being on vacation this week.

I haven't really been doing any certain plan just cause things have been so hectic lately, but I have a half next weekend.

Set out for a 4 mile run yesterday and wanted to push it just a bit. The goal was to run a 8:35ish pace or keep my hr in the 160's (just to see where I am). I was able to maintain a 8:10 pace and keep my hr in the high 150's. Felt pretty good the whole time. Definitely uncharted territory for me. Kinda like finding a gear you didn't know you had.

I had not really thought about improving too much on my half time (1:58) but now I think I can improve from that.

 

[sho nuff]

Have managed my best week of running in a while being on vacation this week. I haven't really been doing any certain plan just cause things have been so hectic lately, but I have a half next weekend. Set out for a 4 mile run yesterday and wanted to push it just a bit. The goal was to run a 8:35ish pace or keep my hr in the 160's (just to see where I am). I was able to maintain a 8:10 pace and keep my hr in the high 150's. Felt pretty good the whole time. Definitely uncharted territory for me. Kinda like finding a gear you didn't know you had.I had not really thought about improving too much on my half time (1:58) but now I think I can improve from that.

What half are you running?

 

[tri-man 47]

Have managed my best week of running in a while being on vacation this week.

I haven't really been doing any certain plan just cause things have been so hectic lately, but I have a half next weekend.

Set out for a 4 mile run yesterday and wanted to push it just a bit. The goal was to run a 8:35ish pace or keep my hr in the 160's (just to see where I am). I was able to maintain a 8:10 pace and keep my hr in the high 150's. Felt pretty good the whole time. Definitely uncharted territory for me. Kinda like finding a gear you didn't know you had.

I had not really thought about improving too much on my half time (1:58) but now I think I can improve from that.

Nice! Yeah, you can improve that HM time.--

IK - have a great race! Ideal conditions ...pound out a strong one!!!