gruecd
Footballguy
Read the thread, you lazy ###....
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Ran a 10k in June (5 Viewers)
- Thread starter GStrot
- Start date
Juxtatarot
Footballguy
Read the thread, you lazy ###....
Gruecd's running the half, I'm running the full (although I'm a FIB, not a WI guy).
jb1020
Footballguy
If I didn't have 2 beers the night before I'd sit up all night thinking about the race. 2 Beers or a drink = me going to bed before 10 reasonably rested. 7 good hours of sleepNo booze = I'll likely toss and turn. Maybe 4-5. We give and take, I've been married long enough.'BassNBrew said:Been reading the posts about consuming alcohol the night before an event. Some things you should know I found on the net that make sense...1. Before you chug down that beer (or three) the night before your training run, here's something you should know: alcohol is metabolized by the liver. While that process is going on, the liver is not making as much glycogen, which you need for fuel to swim, bike, or run. That can have an effect on your endurance.2. Studies have shown that one beer will lower your heat tolerance for up to 3 days.It's an individual choice but when weighing out the pros and cons of adult beverages the night before an event considering the weeks / months of training invested, I'm going to hold off until after the event.
pigskinliquors
Dr. Parrothead
I am pretty sure none of that is true.'BassNBrew said:Been reading the posts about consuming alcohol the night before an event. Some things you should know I found on the net that make sense...1. Before you chug down that beer (or three) the night before your training run, here's something you should know: alcohol is metabolized by the liver. While that process is going on, the liver is not making as much glycogen, which you need for fuel to swim, bike, or run. That can have an effect on your endurance.2. Studies have shown that one beer will lower your heat tolerance for up to 3 days.It's an individual choice but when weighing out the pros and cons of adult beverages the night before an event considering the weeks / months of training invested, I'm going to hold off until after the event.
Gibberish!! I'll respond to each1) I'm pretty sure my liver is super human by now. I have trained it consistently for a very long time. 2) One beer makes all other things more tolerable. I'll deal with the heat, instead of the rest of life.3) One of the main reasons I train hard is so that I can drink/eat with less guilt.
Wrighteous Ray
Footballguy
Somebody in here lives in the Maryland suburbs of DC, right? I can't remember who it is but I'm just wondering if he's doing the Rockville twilight 8k.
sho nuff
Footballguy
12 miles today that I should have cutoff at 10.
84 by time I finished...50% humidity.
Started around 10 min/mile and kept the HR around 150
By the end it was a struggle to keep the HR under 170 at about 10:40+min/mile.
I think my average was about 10:20 over the 12.
Weighed before I left the house and when I got back...lost 8 lbs.
Im so looking forward to summer...
84 by time I finished...50% humidity.
Started around 10 min/mile and kept the HR around 150
By the end it was a struggle to keep the HR under 170 at about 10:40+min/mile.
I think my average was about 10:20 over the 12.
Weighed before I left the house and when I got back...lost 8 lbs.
Im so looking forward to summer...
pigskinliquors
Dr. Parrothead
No Bueno Sho12 miles today that I should have cutoff at 10.84 by time I finished...50% humidity.Started around 10 min/mile and kept the HR around 150By the end it was a struggle to keep the HR under 170 at about 10:40+min/mile.I think my average was about 10:20 over the 12.Weighed before I left the house and when I got back...lost 8 lbs.Im so looking forward to summer...
tri-man 47
Footballguy
If you have a moderate base of training, you could probably do more of a run 5-8 minutes, then walk 1-3 minutes. The regular walk breaks would keep your heart rate down, which would be a key. With a planned walking strategy, you might surprise yourself.
Hang 10
Footballguy
How much do you normally run? What's your average pace?
pigskinliquors
Dr. Parrothead
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2Young2BBald
Footbaldguy
Minimum pace for the 1/2 is a 15 minute mile as I recall, so it really shouldn't be all that difficult. The 11 minute mile and higher corrals are always packed. This year, you have the option of which half you want to do. 7:30am start for the the original, that crosses the bridge and comes back the tunnel. Later start for the second half which includes Belle Isle and Indian Village. I recommend the early one. The view of the sun coming up while crossing the bridge is awesome. The tunnel is hoot and nasty, but its still cool to know you ran a mile under the river. Since they have added the post race party this has become even more of an event. Not a lot of fans of the Galloway run/walk method, but I used it for a marathon and a Trail Half when I was way under trained. I came though both with little soreness and a quick recovery. If you are looking for runs to do before Detroit, the best site is Run Michigan.
IvanKaramazov
Footballguy
Got in my first 10-miler today since Saturday's half, and it went pretty well. Still a little fatigued, but everything felt normal otherwise. Oh, and it was pretty damn hot out there by the time I got done.
Good luck to gruecd and everybody else racing this weekend. Stay safe out there.
Good luck to gruecd and everybody else racing this weekend. Stay safe out there.
sho nuff
Footballguy
It was a nasty run...far different than running the same course for 12 miles with 6 at 10k pace last week that seemed much easier.Probably a difference of about 10 degrees and a breeze with less humidity last week.Just sort of forced into the timing of not running til 9 am during the week right now after I drop my daughter off at her pre-school.Next week is the last of that and the last of my son's school year so my schedule will change big time for a few weeks. Then I get 2 weeks in a row of them being in camp..After that, I see a lot of early morning running before the wife goes to work or running at night when they go to bed.Anything to avoid the TM for anything longer than 6 miles.No Bueno Sho12 miles today that I should have cutoff at 10.84 by time I finished...50% humidity.Started around 10 min/mile and kept the HR around 150By the end it was a struggle to keep the HR under 170 at about 10:40+min/mile.I think my average was about 10:20 over the 12.Weighed before I left the house and when I got back...lost 8 lbs.Im so looking forward to summer...
sho nuff
Footballguy
pigskinliquors
Dr. Parrothead
17seconds
root of all aliai
Good luck to everybody racing this weekend, I can see there are a lot!
Being in taper now, the most interesting thing going on with my training is my arms. Tanning my arms. I'm switching from a tech-T to a singlet for the race. Putting in some effort tanning my arms so I don't look like a complete freak on race day. I'm Irish-Italian so I'm very white in the areas that don't get sun but I tan pretty dark.
4mi recovery run today with some strides followed by a Six Dollar Western meal at Carl's Jr.
16mi/2hr-outdoor-tanning-session tomorrow
Being in taper now, the most interesting thing going on with my training is my arms. Tanning my arms. I'm switching from a tech-T to a singlet for the race. Putting in some effort tanning my arms so I don't look like a complete freak on race day. I'm Irish-Italian so I'm very white in the areas that don't get sun but I tan pretty dark.
4mi recovery run today with some strides followed by a Six Dollar Western meal at Carl's Jr.
16mi/2hr-outdoor-tanning-session tomorrow
sho nuff
Footballguy
I followed Wednesday's 9 miler with a recovery Banana Pudding Milkshake at Chick Fil A (those things are like frozen crack)
mr. furley
Footballguy
look for meRead the thread, you lazy ###....
early ongonna try to cook up a sign
gruecd
Footballguy
Use fluorescent-colored posted board so we notice it. And tell us ahead of time what color, and where. Thanks!'mr. furley said:look for meRead the thread, you lazy ###....
2Young2BBald
Footbaldguy
Sorry, I read your post too quickly and thought you last sentence was asking about the half. You have plenty of time to train for the full doing a run/walk. You could go as easy as, say, a 3 min run/7 min walk and stay below the max pace. Detroit is dead flat, except for the bridge and the tunnel on the front half and the Belle Isle Bridge (which is not so bad) on the back half. The second half is a bore though. With things spread out, Belle Isle will be very lonely. The front half has all the crowd support and stuff to see. Along with the bridge and the tunnel, you'll hit Corktown, the river front drive on the Windsor side and a quick touch over by Compuware before heading for home. Just a thought, if your friends are running it and you are mostly walking it, they'll likely finish an hour and a half or so before you. Whereas, if they run the full they go off 30 minutes before you depending on how far back you are in the corrals for the half. You go slow and finish about 45 minutes to an hour before them. Hang out, watch them finish and then go to the post race party together. If you want to do a cheap, slow marathon on a flat course look at doing Running Fit's Martian Marathon next April. Very flat and about half the price as Detroit.
sho nuff
Footballguy
I recall a few weeks ago we had some posts about how goofy we may look while out running.
With our fuel belts, huge watches, knee braces, calf sleeves and so on.
No worries gents...I saw the dooshiest look ever today.
Idiot with some long baggy bball type shorts...running...wearing those big stupid sun glasses that chicks wear and think look good.
It was terrible.
Seriously wanted to lean over as he approached and just slam him in the face.
With our fuel belts, huge watches, knee braces, calf sleeves and so on.
No worries gents...I saw the dooshiest look ever today.
Idiot with some long baggy bball type shorts...running...wearing those big stupid sun glasses that chicks wear and think look good.
It was terrible.
Seriously wanted to lean over as he approached and just slam him in the face.
beer 30
Footballguy
Hey whoa there guy, no need for name calling, I'm new to the thread remember?
Ned
Footballguy
Ran a big local 5K today and set a true PR. I can't believe I'm faster now than I was back in high school (21:19).
They were expecting 3,000 for the 5k. Cramming that many people into this tiny town is crazy but they some how pulled it off. My only beef is they really should seed this thing to prevent slower runners from being up front. I was dodging 10yr olds at the front.
The course is a horseshoe shaped course with some rollers in mile 1, two fast downhills in mile 2 and then a few bigger rollers in mile 3.
After last weeks relay I had a strong feeling that I had a 5K PR in me so I just had to go for it. It was as uneventful as a race could be. Mile 1 I felt really strong. The rollers didn't affect me much. Mile 2 was probably the fastest spilt I've ever had in a 5K thanks to the two fast downhills. Mile 3 I was a hurtin pup after the second hill but by that point I had all the wood on the fire. I usually have a really strong kick but today I got owned by a 15yr old. I had passed him around 2.9 only to have him out kick me at the finish. Hats off to him.
Splits:
1-6:40/183
2-6:22/190
3-6:58/191
0.12-0:37/193
New PR 20:39
Avg HR 188 Max 195
ETA HR to splits - yikes.
They were expecting 3,000 for the 5k. Cramming that many people into this tiny town is crazy but they some how pulled it off. My only beef is they really should seed this thing to prevent slower runners from being up front. I was dodging 10yr olds at the front.
The course is a horseshoe shaped course with some rollers in mile 1, two fast downhills in mile 2 and then a few bigger rollers in mile 3.
After last weeks relay I had a strong feeling that I had a 5K PR in me so I just had to go for it. It was as uneventful as a race could be. Mile 1 I felt really strong. The rollers didn't affect me much. Mile 2 was probably the fastest spilt I've ever had in a 5K thanks to the two fast downhills. Mile 3 I was a hurtin pup after the second hill but by that point I had all the wood on the fire. I usually have a really strong kick but today I got owned by a 15yr old. I had passed him around 2.9 only to have him out kick me at the finish. Hats off to him.
Splits:
1-6:40/183
2-6:22/190
3-6:58/191
0.12-0:37/193
New PR 20:39
Avg HR 188 Max 195
ETA HR to splits - yikes.
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jb1020
Footballguy
Turned in 1:53:03 in my half this morning. I had hoped to be sub 1:50, but didn't think I had a great chance at it. PR'd by over 5 minutes so I'm more than pleased.
I went and rode the course the other day and didn't think it was too bad...dead wrong. It was tough. Rolling hills that steadily inclined from about mile 8 to the finish.
Finished 17 overall out of about 200. I won't lie, it felt pretty good being in the company of those other runners that finished ahead of me.
I went and rode the course the other day and didn't think it was too bad...dead wrong. It was tough. Rolling hills that steadily inclined from about mile 8 to the finish.
Finished 17 overall out of about 200. I won't lie, it felt pretty good being in the company of those other runners that finished ahead of me.
IvanKaramazov
Footballguy
Great job and congratulations on the PR. You learned a valuable lesson here -- those hills that look like nothing when you scout them out end up being way more challenging when you encounter them in the back half of a race.
IvanKaramazov
Footballguy
Sweet! You need to find a flat course that you can abuse -- you can probably chip a little more time off that new PR on an easier course.
Ned
Footballguy
The rolling hills. I was on a 6:2x pace before hitting the first hill.
Thanks! The whole family is doing a 5K while we're on our annual beach vacation in July. I had all the intentions of just going out to have fun. Now I'm itchin' to see what I can do on that pancake flat course.Results are up... Came in 45/2,646 and 4/40 in my age group. Had the overall winner not been in my age group (14:41
) I would've podiumed.
Ned
Footballguy
prosopis
Arizona Chupacabra
Nice job on the two races reported 
Ned- Where do you go in July? (I will be in San Diego in July)
I did a 10 mile run today avg pace 10:45, avg HR 156
Notable about this is a 24 second improvement on my avg pace
I think I am improving. Prior to this run I had my Garmin set for 10:00-11:00 pace. This am I changed it to 10:50-11:30 pace as I felt I could do better and I was right. I still have persistent rt foot pain but I am just running through it.
I have been doing speed work on the treadmill at the gym which I think has helped. Supposed to be hitting 105 here today. Glad I got up and saw the sun rise for my run.
Ned- Where do you go in July? (I will be in San Diego in July)
I did a 10 mile run today avg pace 10:45, avg HR 156
Notable about this is a 24 second improvement on my avg pace
I think I am improving. Prior to this run I had my Garmin set for 10:00-11:00 pace. This am I changed it to 10:50-11:30 pace as I felt I could do better and I was right. I still have persistent rt foot pain but I am just running through it.
I have been doing speed work on the treadmill at the gym which I think has helped. Supposed to be hitting 105 here today. Glad I got up and saw the sun rise for my run.
sho nuff
Footballguy
Nice race man...bit hot this morning or not too bad when you ran?
sho nuff
Footballguy
Amazingly the legs felt great today after the hot 12 miler.
Got up and did a 4 mile recovery to keep me from doing it tomorrow.
Everything went well.
Nice easy 10:45 pace...HR stayed down pretty well til the end when it was warming up.
Got a nice guys night out...well, we are old, so instead of out...its guys night at my buddy's house while his wife and kids are gone. Steaks, whiskey, and tellin lies and probably some poker too.
Got up and did a 4 mile recovery to keep me from doing it tomorrow.
Everything went well.
Nice easy 10:45 pace...HR stayed down pretty well til the end when it was warming up.
Got a nice guys night out...well, we are old, so instead of out...its guys night at my buddy's house while his wife and kids are gone. Steaks, whiskey, and tellin lies and probably some poker too.
tri-man 47
Footballguy
Ned ..jb - great job, guys!!! 
Prosopis - excellent improvement in the pacing! I believe the targeted training you're doing has a hand in that. Keep it up!
Prosopis - excellent improvement in the pacing! I believe the targeted training you're doing has a hand in that. Keep it up!
Sean
Footballguy
awesome
congrats!just got in 6 miles (51:11 / 159). not ready for the heat yet, was a bit of a struggle the last mile or so.After 12 miles, 30 obstacles, 3 hours, and numerous bruises I can officially call myself a tough mudder! What an event!
Temp at 9am was probably 70 degrees with an expected high of 90ish (and high humidity). So glad I didn't register for one of the afternoon waves.
Before each wave starts the MC goes through a big speech about how tough you all are emphasizes how important team work is because there is no way you can get through some of the obstacles without help. After some raw raw stuff to get everybody pumped up he blows the whistle and you're off!
Surprisingly, nobody goes out like a bandit. I was at the front of my wave (not fast but didn't want to be in a huge crowd) and felt like I was doing about 12 minute miles. I was going to wear my Garmin but wasn't sure it would handle the water well (it tweaks out if I run in the rain). It took about a mile to get to the first obstacle which is just a freezing cold bath but after a few miles you really start to appreciate the muddy/water obstacles because it was hot!
The most physically draining obstacles were the "Berlin Walls" and the "Mud Mile". The first set of walls at mile 3ish was probably 8 feet high and I got over those with a boost from some other runners. The second set comes at mile 9ish and are about 10 feet high. That was a struggle and took two people at the bottom and another at the top to help me get over. I've got bruises galore on my arms from those things. The Mud Mile is a set trenches where you are standing in knee deep water trying to get over another 3 feet of mud hill. As soon as you get over one you are staring at another; probably 7 in a row. Again people would stop at the top of each hill and help pull people over.
Around mile 5 I caught a group of cute women about my age in spandex who started in the 8:40 wave. Couple of guys around me agreed that it didn't matter how fast we were going; they were going the perfect pace so I followed them virtually to the end.
Worst obstacle was the mud pit with barbed wire right over your head. Hanging down from the barbed wire were other wires; some of which had a current running through them. I must have hit like 8 of those damn things and they really hurt. Not so bad if hits your ### but when they hit your shoulders its quite a jolt.
The beer at the end was easily one of the best beers I've had in a long time. Wouldn't have mattered what kind it was...
If you're up for a challenge I totally recommend it!
Temp at 9am was probably 70 degrees with an expected high of 90ish (and high humidity). So glad I didn't register for one of the afternoon waves.
Before each wave starts the MC goes through a big speech about how tough you all are emphasizes how important team work is because there is no way you can get through some of the obstacles without help. After some raw raw stuff to get everybody pumped up he blows the whistle and you're off!
Surprisingly, nobody goes out like a bandit. I was at the front of my wave (not fast but didn't want to be in a huge crowd) and felt like I was doing about 12 minute miles. I was going to wear my Garmin but wasn't sure it would handle the water well (it tweaks out if I run in the rain). It took about a mile to get to the first obstacle which is just a freezing cold bath but after a few miles you really start to appreciate the muddy/water obstacles because it was hot!
The most physically draining obstacles were the "Berlin Walls" and the "Mud Mile". The first set of walls at mile 3ish was probably 8 feet high and I got over those with a boost from some other runners. The second set comes at mile 9ish and are about 10 feet high. That was a struggle and took two people at the bottom and another at the top to help me get over. I've got bruises galore on my arms from those things. The Mud Mile is a set trenches where you are standing in knee deep water trying to get over another 3 feet of mud hill. As soon as you get over one you are staring at another; probably 7 in a row. Again people would stop at the top of each hill and help pull people over.
Around mile 5 I caught a group of cute women about my age in spandex who started in the 8:40 wave. Couple of guys around me agreed that it didn't matter how fast we were going; they were going the perfect pace so I followed them virtually to the end.
Worst obstacle was the mud pit with barbed wire right over your head. Hanging down from the barbed wire were other wires; some of which had a current running through them. I must have hit like 8 of those damn things and they really hurt. Not so bad if hits your ### but when they hit your shoulders its quite a jolt.
The beer at the end was easily one of the best beers I've had in a long time. Wouldn't have mattered what kind it was...
If you're up for a challenge I totally recommend it!
Juxtatarot
Footballguy
Congrats on the PRs JB and Ned!
So I get to the hotel in Green Bay, unpack and realize I left my heart rate monitor at home. Fortunately, I remembered my shoes.
So I get to the hotel in Green Bay, unpack and realize I left my heart rate monitor at home.
Fortunately, I remembered my shoes.
Juxtatarot
Footballguy
DNS?Jux - that's an instant DNS.
Ned
Footballguy
Did Not Start.DNS?Jux - that's an instant DNS.
2Young2BBald
Footbaldguy
Trail Running Urkel will be in full effect for tomorrow's 1/2 marathon. I am set up perfectly for an epic crash and burn. Coached a double header in high heat and humidity today and my legs have that pre-cramping feeling. Not sure this bodes well prior to going in to a tough 1/2 course in even higher heat and humidity. I have a laundry list of 
that I wont bore you all with. I have mentally backed my pace way down and am going to run by heart rate, going 3 to 5 BPM lower than target for at least 2/3rds of the race. We'll see what this does, should be fun as long as I am smart about things.Ned & JB, way to Kick ### today. Cool that you both get to enjoy the weekend reveling in PRs!!!!FBG26 : bow: I have plenty of training friends that have done The Mudder so I know how tough it is. Very cool bragging rights!!!!
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Juxtatarot
Footballguy
I wasn't sure I was going to wear it anyways. I like the "naked" feeling of a race sans iPod and earbuds, water-belt, heart rate monitor, etc.Nice FBG26! Sounds like a blast. Prosopis - we go to Bethany Beach, DE. Just a few miles from you...Jux - that's an instant DNS.
Sand
Footballguy
You killed it, man. I have to now officially put you on my list. That time is a paltry :10 behind my PR.
Good race, Ned!
beer 30
Footballguy
Nice job guys, those times are insane. Really enjoy reading about the workouts, races and strategies
I took the advice from here and did 4 on Tuesday, 4.5 on Thursday and then 6.2 today. Intentionally was taking my time on the run just to log some miles so the splits look awful but I intentionally didn't push it and the route I ran was new to me and weird. Straight downhill to the turn and straight uphill back. Not making excuses or trying to be funny but it was literally uphill into a headwind, kept me cool but it was PITA on those hills.
mi Pace
1 9:27
2 10:06
3 10:19
4 11:32
5 11:45
6 11:29
Big key for me is staying off concrete as much as possible. Such a different feeling today as opposed to last week where virtually all of the run was on sidewalks. Today I intentionally took a route that incorporated a lot of asphalt. Don't feel like I just went 12 rounds with Mike Tyson. I think I'm going to stick around 4 mile runs during the week and a longer one on the weekends time permitting for a while. Thanks for all the advice
I took the advice from here and did 4 on Tuesday, 4.5 on Thursday and then 6.2 today. Intentionally was taking my time on the run just to log some miles so the splits look awful but I intentionally didn't push it and the route I ran was new to me and weird. Straight downhill to the turn and straight uphill back. Not making excuses or trying to be funny but it was literally uphill into a headwind, kept me cool but it was PITA on those hills.
mi Pace
1 9:27
2 10:06
3 10:19
4 11:32
5 11:45
6 11:29
Big key for me is staying off concrete as much as possible. Such a different feeling today as opposed to last week where virtually all of the run was on sidewalks. Today I intentionally took a route that incorporated a lot of asphalt. Don't feel like I just went 12 rounds with Mike Tyson. I think I'm going to stick around 4 mile runs during the week and a longer one on the weekends time permitting for a while. Thanks for all the advice
jb1020
Footballguy
Thanks guys.
Ned - helluva nice run.
sho nuff - make some room for me in Memphis. My buddy I ran the half with last year called me in a panic this afternoon. He said the half was already full and he panicked a bit and signed up for the full! He's never run one before. My plan was to talk him into it anyways. I'm all locked in now. Looking forward too it.
Ned - helluva nice run.
sho nuff - make some room for me in Memphis. My buddy I ran the half with last year called me in a panic this afternoon. He said the half was already full and he panicked a bit and signed up for the full! He's never run one before. My plan was to talk him into it anyways. I'm all locked in now. Looking forward too it.
SteelCurtain
Footballguy
Ned -- WOW. So the guy who says he can't run Philly with me because he doesn't think he could run my pace then goes out an takes my 5K PR and does it 30 seconds faster? Unreal run. Great job. You have made incredible strides due to your consistent hard work and staying true to your training. When you pass me during the Philly marathon, please give me a quick push forward to help me get through the 26.2.
Congratulations on a fantastic race!
sho nuff
Footballguy
Awesome...yeah, the half filled up in like 2 weeks.
Prince Myshkin
Footballguy
a question for you guys about the long/slow runs...
if you notice you still have plenty in the tank with say a mile or so to go, do you keep the slow pace or push it a bit? should i try to close hard or just coast on in at the same pace?
if you notice you still have plenty in the tank with say a mile or so to go, do you keep the slow pace or push it a bit? should i try to close hard or just coast on in at the same pace?
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