Ran a 10k in June (3 Viewers)

[wraith5]

Good news from the doctors at Johns Hopkins:

But marathon running is not risk-free, Pham said. Studies have shown the yearly incidence of injury in people training for marathons is as high as 90 percent.

And the other 10% is lying!

 

[wraith5]

Hit the pool for a short 1350 yard session - I think it's going to take some time to build back up.

I finally got to use the Garmin 910xt in "lap mode" - while the data is pretty ugly (i'm slloooooowwww) it's mostly accurate, which is pretty cool. Can be found here if you want to see what it tracks: workout data

ETA: The "backstroke" lap was me standing stretching my arms, and the "breaststroke" lap was actually 50 yards of kicking where I used a breaststroke to breathe. Pretty amazing that it recognized the arm motion!

Luckily, I don't understand "SWOLF" or efficiency scoring yet, because I'm pretty sure knowing would make me . Maybe in a few weeks I'll look it up...

 

[Ned]

Good news from the doctors at Johns Hopkins:

Death from marathon running low

By Andrea K. Walker

Baltimore Sun

12:20 p.m. EDT, May 15, 2012

The stories of marathon runners collapsing and dying at the finish line are enough to scare anybody thinking of participating in one of the 26.2 mile races popular around this time of year.

But a new study by Johns Hopkins researchers has found the risk of deaths at marathon races is pretty low. Not impossible, but not all that likely either.

A runner's risk of dying during or soon after the race is about .75 per 100,000 the research found. Men were twice as likely to die as women.

"It's very dramatic when someone dies on the course, but it's not common," Julius Cuong Pham, the study's lead author an an associate professor of emergency medicine and anesthesiology and critical care medicine at the Johns Hopkins University School of Medicine, said in a statement.

The study was published online in The American Journal of Sports Medicine.

"There are clearly many health benefits associated with running," Pham said. "It doesn't make you immune, but your risk of dying from running a marathon is very, very low."

Pham and his colleagues found that between 2000 and 2009, 28 people died during or in the 24 hours following a marathon.

Half of those who died were over age 45, and all but one in that age group died of heart disease.

Younger runners died from a variety of reasons that included cardiac arrhythmia and hyponatremia, or drinking excessive amounts of water.

Marathon running has become more popular as people exercise more for the health benefits. The Hopkins research looked at statistics from about 300 marathons per year and found that the number of finishers increased dramatically between 2000 and 2009, from 299,018 to 473,354.

Pham said the benefits of marathon running include decreased risks of hypertension, high cholesterol and diabetes. People who run regularly have been found to have lower rates of all-cause mortality and disability.

But marathon running is not risk-free, Pham said. Studies have shown the yearly incidence of injury in people training for marathons is as high as 90 percent.

Wow. That really puts the two deaths at Philly last year into perspective.

 

[IvanKaramazov]

Speedwork today. 3 x 1600 with 1 minute RIMile warmup - 8:446:046:206:11Mile cooldown - 8:33:weary:

Very nice.

 

[BRONG]

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.

What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

 

[17seconds]

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

You can't do much in 3 weeks. I would spend the next 2 weeks training hard, then take it easy the 5 days before the race to recover. Make sure the three days before the race are something like: rest, 3 easy miles, rest.For the next 2 weeks workout 5 days, rest 2. Do hill workouts and speed intervals over the same distances you've been doing (3-4 miles), and make sure you get in 2 or 3 longer runs at a comfortable pace up to 8 miles.

 

[tri-man 47]

SoldierField in 2 weeks...

Mind if I join ya, GB? It's on the CARA race circuit, and I worry about being able to get in 10 races due to other conflicts in the fall. If I add this along with the upcoming 5K and two June races, I'll have seven events before the end of June ...rack up the points, and then let those scrappers come to me.--

Good speedwork sessions, guys.

BRONG - don't underestimate the power of soft sand running. That should have really developed your leg strength. 3-4 miles on the sand could equal 8 miles on pavement. Just get a mindset that you will finish the race!

 

[wraith5]

SoldierField in 2 weeks...

Mind if I join ya, GB? It's on the CARA race circuit, and I worry about being able to get in 10 races due to other conflicts in the fall. If I add this along with the upcoming 5K and two June races, I'll have seven events before the end of June ...rack up the points, and then let those scrappers come to me.

This would be MOST excellent!!

 

[prosopis]

I did 5 miles at 9:41 pace on the treadmill today. This is a new sustained faster pace pr for me. If not for my right foot pain I am pretty sure I could have gone more. I am feeling good about it. It was 100 out today which is why I am treadmilling it.

 

[Sand]

Luckily, I don't understand "SWOLF" or efficiency scoring yet, because I'm pretty sure knowing would make me . Maybe in a few weeks I'll look it up...

Swolf is your time + the number of strokes to get there. It is, for the most part, a useless bull#### statistic. Concentrate on form and fitness and the swolf whatever will follow.

 

[Protocols of Stringer Bell]

Running my first 10k this Sunday (in Santa Monica). Have been reading alot of the advice in here, excited for it

 

[tri-man 47]

Running my first 10k this Sunday (in Santa Monica). Have been reading alot of the advice in here, excited for it

Awesome! Do well!!Santa Monica, eh? Remember to do some race stalking ...get the bib numbers of a couple of hotties for post-race review once the race pics come out.

 

[Ned]

Running my first 10k this Sunday (in Santa Monica). Have been reading alot of the advice in here, excited for it

Just picture Omar chasing you and you'll probably win your age group.

 

[pmbrown_22]

Hey all, good work in here as usual.

Not much on my end. I got in a hilly 6 miler on Monday and took yesterday off as I had too much to do around the house to get it ready for selling.

I plan on getting in 5 or 6 today and a longish run in tomorrow. Legs are feeling relatively fresh post marathon. The hilly run is usually pretty brutal, but I was feeling great throughout.

Have a great day all.

 

[Hang 10]

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

Start pounding some pavement. Train on what you're going to race on. Good luck.

 

[IvanKaramazov]

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

Start pounding some pavement. Train on what you're going to race on. Good luck.

Agreed. I don't know what your background is like, BRONG, but it's a big jump to go from 3-4 miles on sand to 8 hilly miles on asphalt.

 

[jb1020]

Nice 5K sho nuff.

------

Feeling nice and refreshed after a week long vacation with the family. Trying to get some pacing advice for this half. I know I mentioned that great run I had last week, I finally got my garmin to a computer and was able to see the splits. I've been quite surprised with everything lately. I probably avg 20-25 mpw since the marathon in March and no LR's over 8 miles. But my overall health has improved...mainly speaking on the HR side of things. The majority of my runs are with a stroller and a 35 lb kid, that might have something to do with it.

4 miles @ 8:11 HR 156 avg.

1 8:48 HR 137

2 8:21 HR 157

3 7:48 HR 163

4 7:44 HR 169

I know thats not much info, but what would you shoot for in the half?

 

[comfortably numb]

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

I ran my 1st 5k on pavement at 29:XX, then a couple weeks later i did my 2nd 5k and that was in a pretty wooded trail and did 34:XXthen a couple weeks later I did a 4mile beach run at 44:I think the advice to run on similar terrain is spot on, with each of these runs, I can say that I had muscles hurting I didn't realize i had at that point.

 

[Ned]

Nice 5K sho nuff.------Feeling nice and refreshed after a week long vacation with the family. Trying to get some pacing advice for this half. I know I mentioned that great run I had last week, I finally got my garmin to a computer and was able to see the splits. I've been quite surprised with everything lately. I probably avg 20-25 mpw since the marathon in March and no LR's over 8 miles. But my overall health has improved...mainly speaking on the HR side of things. The majority of my runs are with a stroller and a 35 lb kid, that might have something to do with it.4 miles @ 8:11 HR 156 avg.1 8:48 HR 1372 8:21 HR 1573 7:48 HR 1634 7:44 HR 169I know thats not much info, but what would you shoot for in the half?

You mentioned you registered 197 as a max. Have you hit that more than once (or maybe 195-196)? Just curious if that's a reliable read-out or not.Assuming a 197 max HR, you should be in the high 170s for the entire race. Was that 4mi run (above) with the stroller? With a 169 @ 7:44, you should be able to easily run that pace for 13.1.

 

[jb1020]

Nice 5K sho nuff.------Feeling nice and refreshed after a week long vacation with the family. Trying to get some pacing advice for this half. I know I mentioned that great run I had last week, I finally got my garmin to a computer and was able to see the splits. I've been quite surprised with everything lately. I probably avg 20-25 mpw since the marathon in March and no LR's over 8 miles. But my overall health has improved...mainly speaking on the HR side of things. The majority of my runs are with a stroller and a 35 lb kid, that might have something to do with it.4 miles @ 8:11 HR 156 avg.1 8:48 HR 1372 8:21 HR 1573 7:48 HR 1634 7:44 HR 169I know thats not much info, but what would you shoot for in the half?

You mentioned you registered 197 as a max. Have you hit that more than once (or maybe 195-196)? Just curious if that's a reliable read-out or not.Assuming a 197 max HR, you should be in the high 170s for the entire race. Was that 4mi run (above) with the stroller? With a 169 @ 7:44, you should be able to easily run that pace for 13.1.

w/o stroller...I feel like I'm flying without it. I think 197 is pretty accurate, though I only hit it one time. I hit 193 in 2 recent 5k's.I'm having a hard time fathoming 7:44 the entire time, but this one will be a "go big or go home" type race. :X

 

[Ned]

Nice 5K sho nuff.------Feeling nice and refreshed after a week long vacation with the family. Trying to get some pacing advice for this half. I know I mentioned that great run I had last week, I finally got my garmin to a computer and was able to see the splits. I've been quite surprised with everything lately. I probably avg 20-25 mpw since the marathon in March and no LR's over 8 miles. But my overall health has improved...mainly speaking on the HR side of things. The majority of my runs are with a stroller and a 35 lb kid, that might have something to do with it.4 miles @ 8:11 HR 156 avg.1 8:48 HR 1372 8:21 HR 1573 7:48 HR 1634 7:44 HR 169I know thats not much info, but what would you shoot for in the half?

You mentioned you registered 197 as a max. Have you hit that more than once (or maybe 195-196)? Just curious if that's a reliable read-out or not.Assuming a 197 max HR, you should be in the high 170s for the entire race. Was that 4mi run (above) with the stroller? With a 169 @ 7:44, you should be able to easily run that pace for 13.1.

w/o stroller...I feel like I'm flying without it. I think 197 is pretty accurate, though I only hit it one time. I hit 193 in 2 recent 5k's.I'm having a hard time fathoming 7:44 the entire time, but this one will be a "go big or go home" type race. :X

Even at 193, you should most likely be low to mid 170s. Maybe go out around 8:00 for the first few miles and see where you're at. If you're rollin', press it. If it's hard, back off and get the HR back under control. You did mention that you're only doing 20-25 MPW, so it might be wise to play it a bit safe, but I'm willing to bet you demolish your 1:55 goal.ETA: Do you have your HR data from your last HM?

 

[benson_will_lead_the_way]

I'm pretty tore up for my 5K on saturday.

I can feel my shins sometimes when I walk.

Do I run the 5K or just save it for another day? I've flip flopped back and forth since I got hurt again on Monday.

 

[pigskinliquors]

31/212 overall

3rd in my age group, I think I may have won a medal or something...but we were still at the arts and craft table at that time. Had no clue I would be that close to a medal or something.

Sweeeeeeeeeeeeeeeeet!

Big day for me today -- I finally hauled myself out of bed and got in a run before work. I really don't know what it is about me that leads me to take a couple of months off every year in the late winter/early spring.

All great journeys start with one step! Way to get back at it

Hit the pool for a short 1350 yard session - I think it's going to take some time to build back up.

I finally got to use the Garmin 910xt in "lap mode" - while the data is pretty ugly (i'm slloooooowwww) it's mostly accurate, which is pretty cool. Can be found here if you want to see what it tracks: workout data

ETA: The "backstroke" lap was me standing stretching my arms, and the "breaststroke" lap was actually 50 yards of kicking where I used a breaststroke to breathe. Pretty amazing that it recognized the arm motion!

Luckily, I don't understand "SWOLF" or efficiency scoring yet, because I'm pretty sure knowing would make me . Maybe in a few weeks I'll look it up...

AWESOME being able to see swimming data :jealous: It's also awesome to see somebody as slow as me!!!!

I'm going to run an 8-mile road race in 3 weeks. Kind of hilly, too. I've only been running 3 or 4 miles on soft sand every couple of days.

What should I do for training from here on out? BTW, I'm not worried about finishing or anything like that, I'm in decent shape and have good endurance. I'm more interested in how I can maximize my effort. Thanks.

I recommend slowly increasing your mileage on pavement and not worry about speedwork. I'd do something like this:Week 1 (4 runs) 4 miles, 4.5 miles, 4.5 miles, 5 miles

Week 2 (4 runs) 5 miles, 5 miles, 4.5 miles, 7 miles

Week 3 (4 runs) 5 miles, 6 miles, 4 miles, 8 mile race!

Running my first 10k this Sunday (in Santa Monica). Have been reading alot of the advice in here, excited for it

Awesome! Do well!!Santa Monica, eh? Remember to do some race stalking ...get the bib numbers of a couple of hotties for post-race review once the race pics come out.

concentrate all your efforts on race stalking. Best of luck with your first race!! ________________________

My update:

Monday I did 75 minutes on the elliptical followed by Ab ripper and skipped the pool due to it being closed (rain). Yesterday I drove 5 hours to give a presentation; had a quick press conference afterwards; had one drink with our Governor (Perry); then drove 5 hours back home. I did Plyometrics with my HR monitor on. Learned that I need to push it harder throughout as it took all I had during the last set to get my HR finally up to 170 (195 MAX HR). Today the sun is out so I'll do elliptical/swim/ab ripper.

 

[pigskinliquors]

I'm pretty tore up for my 5K on saturday.I can feel my shins sometimes when I walk.Do I run the 5K or just save it for another day? I've flip flopped back and forth since I got hurt again on Monday.

Save it for another day. You need to heal right now, and I can't fathom that you'll run a 5k in recovery mode.

 

[gruecd]

We interrupt your regularly scheduled heart rate talk for me to ##### about the weather...

I seriously can't get a ####### break lately....

Marathon Prepares for Hot Weather

Back to your regularly scheduled programming...

 

[benson_will_lead_the_way]

We interrupt your regularly scheduled heart rate talk for me to ##### about the weather...

I seriously can't get a ####### break lately....

Marathon Prepares for Hot Weather

Back to your regularly scheduled programming...

That sucks Gru...I dunno what else to say.

 

[benson_will_lead_the_way]

I'm pretty tore up for my 5K on saturday.I can feel my shins sometimes when I walk.Do I run the 5K or just save it for another day? I've flip flopped back and forth since I got hurt again on Monday.

Save it for another day. You need to heal right now, and I can't fathom that you'll run a 5k in recovery mode.

Thanks Pigskin. I know this is what I should do...it just sucks training for something and getting hurt 2 weeks prior.

 

[IvanKaramazov]

We interrupt your regularly scheduled heart rate talk for me to ##### about the weather...

I seriously can't get a ####### break lately....

Marathon Prepares for Hot Weather

Back to your regularly scheduled programming...

Sorry to hear this, but props to the race director and staff for doing everything they can to make this work.

 

[Ned]

We interrupt your regularly scheduled heart rate talk for me to ##### about the weather...

I seriously can't get a ####### break lately....

Marathon Prepares for Hot Weather

Back to your regularly scheduled programming...

Sorry to hear this, but props to the race director and staff for doing everything they can to make this work.

Ouch, Grue. Be smart out there.

 

[gruecd]

Sorry to hear this, but props to the race director and staff for doing everything they can to make this work.

Agreed. Dude is a friend and client of mine and a real top-notch race director. It's supposed to be 66° and humid at the start of the half, probably getting into the low- to mid-70s by the time I'm done.Again, I really feel bad for my friends who've spent the last 18 weeks training their asses off for the marathon only to be screwed by something that's entirely out of their control. It's one of the few things that I hate about this sport that I love so much.

 

[Juxtatarot]

We interrupt your regularly scheduled heart rate talk for me to ##### about the weather...

I seriously can't get a ####### break lately....

Marathon Prepares for Hot Weather

Back to your regularly scheduled programming...

I'm running Green Bay too so I've been following forecast as well. There's been some change over the week in the forecast, as usual. Monday is supposed to be cooler so I'm still hoping that that cooler system arrives early.

 

[jb1020]

We interrupt your regularly scheduled heart rate talk for me to ##### about the weather...

I seriously can't get a ####### break lately....

Marathon Prepares for Hot Weather

Back to your regularly scheduled programming...

Keep an eye on that HR. You're right about those folks that pour in 18 weeks of training just to be warned to take it easy. Those are similar conditions to the Half here this weekend, but this is MS. You expect the 90's in May. Not in Green Bay.

The world will sort itself out, eventually.

 

[pigskinliquors]

Sorry to hear this, but props to the race director and staff for doing everything they can to make this work.

Agreed. Dude is a friend and client of mine and a real top-notch race director. It's supposed to be 66° and humid at the start of the half, probably getting into the low- to mid-70s by the time I'm done.Again, I really feel bad for my friends who've spent the last 18 weeks training their asses off for the marathon only to be screwed by something that's entirely out of their control. It's one of the few things that I hate about this sport that I love so much.

Sorry to hear GB. FWIW: Ironman Texas is this Saturday, and they have estimated temps at 68 at the start, and mid 80's at the end of the race with high humidity. The BIG difference is that these will be normal temps and people hopefully trained in similar conditions. No bueno to have not trained in the heat.

 

[Hang 10]

We interrupt your regularly scheduled heart rate talk for me to ##### about the weather...

I seriously can't get a ####### break lately....

Marathon Prepares for Hot Weather

Back to your regularly scheduled programming...

Crappy conditions but everyone is going to have to deal with them. You do your best and maybe you have a decent placing your age group.

 

[wraith5]

I finally got to use the Garmin 910xt in "lap mode" - while the data is pretty ugly (i'm slloooooowwww) it's mostly accurate, which is pretty cool. Can be found here if you want to see what it tracks: workout data

AWESOME being able to see swimming data :jealous: It's also awesome to see somebody as slow as me!!!!

<_<

I did Plyometrics with my HR monitor on. Learned that I need to push it harder throughout as it took all I had during the last set to get my HR finally up to 170 (195 MAX HR).

There's something wrong with you, seriously. I hear the term "Run Squat 180 Jump Switch" and my HR hits 170.

 

[wraith5]

Sorry to hear this, but props to the race director and staff for doing everything they can to make this work.

Agreed. Dude is a friend and client of mine and a real top-notch race director. It's supposed to be 66° and humid at the start of the half, probably getting into the low- to mid-70s by the time I'm done.Again, I really feel bad for my friends who've spent the last 18 weeks training their asses off for the marathon only to be screwed by something that's entirely out of their control. It's one of the few things that I hate about this sport that I love so much.

I've seen you crush it in awful conditions before (RnR 1/2 & Chicago Marathon) so I know you can perform regardless, but I agree about the poor mortals who are in for a long day.

 

[pigskinliquors]

There's something wrong with you, seriously. I hear the term "Run Squat 180 Jump Switch" and my HR hits 170.

Trust me, I always feel "spent" during each set of plyo. Wearing the HR monitor revealed that the HR recovers between each exercise a lot more than I thought. It's not like running where it gets up and is maintained. Exercises like the leapfrog squats, and freaking military march also had my HR decrease during them.

 

[tri-man 47]

Nice 5K sho nuff.

------

Feeling nice and refreshed after a week long vacation with the family. Trying to get some pacing advice for this half. I know I mentioned that great run I had last week, I finally got my garmin to a computer and was able to see the splits. I've been quite surprised with everything lately. I probably avg 20-25 mpw since the marathon in March and no LR's over 8 miles. But my overall health has improved...mainly speaking on the HR side of things. The majority of my runs are with a stroller and a 35 lb kid, that might have something to do with it.

4 miles @ 8:11 HR 156 avg.

1 8:48 HR 137

2 8:21 HR 157

3 7:48 HR 163

4 7:44 HR 169

I know thats not much info, but what would you shoot for in the half?

You mentioned you registered 197 as a max. Have you hit that more than once (or maybe 195-196)? Just curious if that's a reliable read-out or not.Assuming a 197 max HR, you should be in the high 170s for the entire race. Was that 4mi run (above) with the stroller? With a 169 @ 7:44, you should be able to easily run that pace for 13.1.

w/o stroller...I feel like I'm flying without it. I think 197 is pretty accurate, though I only hit it one time. I hit 193 in 2 recent 5k's.

I'm having a hard time fathoming 7:44 the entire time, but this one will be a "go big or go home" type race.

:X

Even at 193, you should most likely be low to mid 170s. Maybe go out around 8:00 for the first few miles and see where you're at. If you're rollin', press it. If it's hard, back off and get the HR back under control. You did mention that you're only doing 20-25 MPW, so it might be wise to play it a bit safe, but I'm willing to bet you demolish your 1:55 goal.ETA: Do you have your HR data from your last HM?

My caution would be, jb, that as you enter uncharted territory, you muscles will be stressed and your HR will climb. I see this naturally occurring in my distance races - I expect it could be magnified for you since you haven't fully trained for that distance. So better to start off cautiously and allow your average HR to hit the mid-170's. If you start off at an 8:00/mile pace and a HR in the high 150s/low 160s, that gives you a better chance of having something in the tank for the latter half of the race. Let those early miles feel comfortable ...conserve some energy, and build some confidence. It would be good to have a couple of gu packs during the race to help renew your reserves.

 

[wraith5]

short bike this morning - 4x loop for 13 total miles. Legs felt heavy and the wind really slowed me down on the back 1/2 of the loop.

I'm really hoping my body adjusts to the new training shedule over the next couple of weeks. Being tired constantly kinda sucks.

 

[pmbrown_22]

jb - I agree with tri-man. The first crack at that distance will be your biggest hurdle. The first mile you run beyond what your longest run is can be such a mental hurdle. From everything you have posted, it appears your fitness is there so tread lightly at the beginning and conserve some time for the end. Most likely your legs and mind will want to go out fast as the adrenaline will be pumping pretty good at the start. Try and hold back as much as you can.

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

Did about 5.5 at lunch today. Ran the first 4 pretty quickly. No real reason other than I had something on my mind and was not paying attention to my pace. Felt pretty good even though it was getting a bit hot out. Solved my issue (the one I was thinking about) and coasted the last mile plus back to the gym.

 

[jb1020]

jb - I agree with tri-man. The first crack at that distance will be your biggest hurdle. The first mile you run beyond what your longest run is can be such a mental hurdle. From everything you have posted, it appears your fitness is there so tread lightly at the beginning and conserve some time for the end. Most likely your legs and mind will want to go out fast as the adrenaline will be pumping pretty good at the start. Try and hold back as much as you can.--------------Did about 5.5 at lunch today. Ran the first 4 pretty quickly. No real reason other than I had something on my mind and was not paying attention to my pace. Felt pretty good even though it was getting a bit hot out. Solved my issue (the one I was thinking about) and coasted the last mile plus back to the gym.

It's clear Ned wants me dead. I don't plan on setting out too fast. I just rode the course, it looks fairly easy. Thanks for the advice.

 

[comfortably numb]

3miles yesterday at work3 miles todayworking on keeping my splits a bit more consistentYesterday

1 9:11.0 1.00 9:112 9:24.4 1.00 9:243 9:25.5 1.00 9:27

Summary 28:00.8 (3.00) 9:21

Today

1 10:11.0 1.00 10:112 9:27.6 1.00 9:283 9:52.3 1.00 9:52

Summary 29:32.3 (3.00) 9:50

---Damn Gru, can't catch a break.

 

[Ned]

jb - I agree with tri-man. The first crack at that distance will be your biggest hurdle. The first mile you run beyond what your longest run is can be such a mental hurdle. From everything you have posted, it appears your fitness is there so tread lightly at the beginning and conserve some time for the end. Most likely your legs and mind will want to go out fast as the adrenaline will be pumping pretty good at the start. Try and hold back as much as you can.--------------Did about 5.5 at lunch today. Ran the first 4 pretty quickly. No real reason other than I had something on my mind and was not paying attention to my pace. Felt pretty good even though it was getting a bit hot out. Solved my issue (the one I was thinking about) and coasted the last mile plus back to the gym.

It's clear Ned wants me dead. I don't plan on setting out too fast. I just rode the course, it looks fairly easy. Thanks for the advice.

Sack up, son. 170s for a 197 max isn't a death wish. In all seriousness, take it easy in the beginning and feel it out. I still say you're going to be shocked at the result, but time will tell.

 

[pigskinliquors]

It's clear Ned wants me dead.

Sig worthy

Taper officially starts now. I have to keep my food and beer/wine under control. Next 2.5 weeks will be the suck!No alcohol whatsoever race week!

Why in the hell would you do that?!! :shuked:

 

[17seconds]

It's clear Ned wants me dead.

Sig worthy

Taper officially starts now. I have to keep my food and beer/wine under control. Next 2.5 weeks will be the suck!

No alcohol whatsoever race week!

Why in the hell would you do that?!! :shuked:

well I haven't done it yetMostly to keep from gaining weight during my taper. I've been training for 4mos and I haven't lost a friggin pound. 180lbs. Do not want to go into the race a 185.

 

[comfortably numb]

Taper officially starts now. I have to keep my food and beer/wine under control. Next 2.5 weeks will be the suck!No alcohol whatsoever race week!

T&P'sWhat exactly are you doin?I wanna make sure I never sign up for something like that.

 

[IvanKaramazov]

Taper officially starts now. I have to keep my food and beer/wine under control. Next 2.5 weeks will be the suck!No alcohol whatsoever race week!

Ouch.

 

[17seconds]

You guys are a bad influence.

OK.. how about no drinking the 2 nights before the race?

 

[Hang 10]

You guys are a bad influence.OK.. how about no drinking the 2 nights before the race?

Don't discount the importance of celebration training.

 

[17seconds]

You guys are a bad influence.OK.. how about no drinking the 2 nights before the race?

Don't discount the importance of celebration training.

then tequila shots the night before but i'm stopping at 8