Ran a 10k in June (4 Viewers)

[Sand]

Anybody know Jux's real name? Sunburst race results are up...

Bib 398. 3:08:03. 24th overall (out of 446) and 1st in the 40-44 male category. I'll write up a proper race report tomorrow, but I did better than I ever would have expected. The weather was fantastic! It's amazing how certain things (namely, my Green Bay experience) can be blessings in disguise.

That is a heck of a time!

 

[prosopis]

Weather forecast for today's 5k. Race starts at 7:00 and sun set is at 7:26.

http://www.wunderground.com/US/AZ/Tucson.html

fwiw I am hydrating like a mother####er.

 

[Sand]

Weather forecast for today's 5k. Race starts at 7:00 and sun set is at 7:26.

http://www.wunderground.com/US/AZ/Tucson.html

fwiw I am hydrating like a mother####er.

Oof. I don't have the link of the study on me, but for a race like this I would do your warmup and then try to cool off - drink the coldest thing you can get a hold of. A slush type drink is perfect. You need to get your muscles warm, but more importantly get your body temperature down. A slush will get it down and hold it down for a time. Evidently it makes a big difference.----

On my end a nice 61.5 mile ride - 4,450 feet climbed. A few PRs on some hills I haven't done in a while, and tried out a new hill that went up at 10% or so for a 1/2 mile (oof). Very happy with my big hillclimb (480ft or so, about a big as they get here) - I was cruising pretty good and the power numbers were excellent. Weather was ridiculous this morning - 56F at start (in Alabama, in JUNE).

 

[IvanKaramazov]

Anybody know Jux's real name? Sunburst race results are up...

Bib 398. 3:08:03. 24th overall (out of 446) and 1st in the 40-44 male category. I'll write up a proper race report tomorrow, but I did better than I ever would have expected. The weather was fantastic! It's amazing how certain things (namely, my Green Bay experience) can be blessings in disguise.

Wow. That is stella, Jux. Congratulations.

 

[IvanKaramazov]

I figured out the sore feet issue. It's achilles tendonitis in both feet and also some tendonitis on the top of my right foot.I'm at what they call Grade 2 which means I feel it before and after running but not during (yet).It's too close to the race to try something new like KT Tape so I'm just going to be icing it down and taking ibuprofen. I won't take the ibuprofen the day of the full BnB, promise!After this race I'm going to rest and do very little training in June. I have a half in August and that's all that's on the calendar.

Achilles tendonitis is nothing to play around with -- it can be seriously debilitating if you push it. Go ahead and do your marathon, obviously, but I'd back WAY off after that. I wouldn't run at all for 3 weeks or so after the race. If there's ever a time to take a multiweek break from running to let an overuse injury heal, it's right after a marathon.

 

[Hang 10]

Anybody know Jux's real name? Sunburst race results are up...

Bib 398. 3:08:03. 24th overall (out of 446) and 1st in the 40-44 male category. I'll write up a proper race report tomorrow, but I did better than I ever would have expected. The weather was fantastic! It's amazing how certain things (namely, my Green Bay experience) can be blessings in disguise.

Awesome job! Enjoy it...I know you will!

 

[Juxtatarot]

Sunburst Marathon (South Bend, Indiana) race report.

First of all, the weather was close to perfect. I think it was under 50 to start and I doubt it was much more than 60 by finish. Also, I posted Friday about feeling sick. It might have just been nerves or something. By Friday night I was perfectly fine.

My Garmin gave me a low battery warning around mile 6 and died during mile 13 even though it was charging all night. (I’m definitely getting a new one now!) I was able to charge it after I got home and retrieve my splits. It was measuring short again, though, so I ran most of these miles probably at least 4 or 5 seconds slower than what the Garmin showed. Sunburst is a small Marathon (only 446 finishers) and they don’t measure splits, so the only official time I have is the finish. There were a few clocks set up, but I don’t remember the times.

1. 7:17

2. 7:13

3. 7:01

4. 7:16 (I think I forced myself to slow down here)

5. 7:13

6. 7:06

7. 7:04

8. 7:04

9. 7:13

10. 7:09

11 7:06

12. 7:10

13. 7:01 (partial - Garmin stopped working here)

I’ll never know the other splits. At 13.1 I remember thinking I probably just PRed a half marathon (my official PR is 1:35:13). I was really feeling fine throughout the first half and knew I was well under 3:15 (Boston qualifying) pace. Running Green Bay so recently really helped here as I remembered fairly well how I felt at various points in that race and I knew I was feeling better than then.

As to be expected, I got progressively tired as the miles worn on. I think I was keeping a consistent pace and starting picking off runners one at a time. In fact, after the first few miles, I don’t think anyone passed me that I didn’t end up passing later. This was a good sign that my splits weren’t slowing despite not knowing for sure. I asked a few runners about projected time and pace as I passed them, but this got uncomfortable to do as the race progressed and many of the runners I passed were struggling. Anyway, from what I was gathering, I thought I was still decently under 3:15 pace.

I still felt strong until a ran up the biggest hill of the race during mile 24. According to the race’s website, it is only 300 meters at a 4% grade, but it took a lot out of me. At this point I got that “I’m about done here” feeling. However, in other marathons I would get this feeling around mile 19 so I knew I could will myself to keep a reasonable pace for the less than 2 miles remaining. I suspect I slowed to about an 8:00 pace around this point but, again, I’ll never know.

The finish line is at the 50 yard line in Notre Dame’s football stadium. What a great way to end a marathon running through the tunnel and onto the field (even if it was on sidelines, not the actual middle).

Final time was 3:08:03 which is a 7:11 average pace. My previous PR was 3:26:00. Going into the race I really only thought about finishing under 3:15. I never would have guessed I would have done so well. I think my Garmin going out was a blessing. If I knew my time and pace I think I would have slowed down a bit. I forced myself to keep a faster pace so there would be no doubt about it. My Green Bay experience was another blessing. It really gave me a lot of confidence in knowing what my body could handle. I’m thinking about emailing Pfitzinger and telling him to add a 22 mile pace run 2 weeks before the marathon. I highly recommend it!

 

[Juxtatarot]

Damn, boy. I guess I'll be seeing you next April in Boston! Congrats!!

I'll be there!

Jux, why aren't you part of the group on Facebook?

Probably because I'm not on Facebook.

 

[tri-man 47]

Run for the Roses 5K Race Report

20:04

6:28 / mile

175 - avg HR

My third staight weekend of racing and this one was pretty straightforward. I got a decent night's sleep, and morning routines were just fine. The race was based by a suburban high school, so no trouble hitting the bathrooms before the race. Temp was probably low 60s, though with a nice cooling breeze at the start (and we ran into it over the first half). The race had about 1,000 runners, and the regulars in my age group were all there. The course was generally one big loop through a neighborhood with very modest rolling terrain throughout. Splits:

6:19/mi .. HR=164

6:32/mi .. HR=179

6:37/mi .. HR=183

5:53/mi .. HR=184 for final .1 mile

The overall time is again a new millenial PR as I knocked another 17 seconds off my time. Very encouraging to keep all the miles under 6:40, and while I wanted the sub-20:00, it's a good breakthrough to get the average pace under 6:30/mile. I also noticed that I touched sub-6:00/mi at some point during each mile. I definitely SandedTM the start, as I was at 6:00 pace after the first 1/4 mile or more. I just need to get my 5K cruising speed down lower, probably by working to lengthen the stride a bit. Now I get a bit of a racing break so I can settle into some actual training!

eta: They show me at 20:04 (not :06), which makes it a 19 second improvement.

4th of 20 in the AG.

 

[Juxtatarot]

The overall time is again a new millenial PR as I knocked another 17 seconds off my time.

Now I get a bit of a racing break so I can settle into some actual training!

I noticed from your sig that your next race is the Downers Grove 5 miler. I'm thinking about running that too being that it's only a few miles from home at all. It would be my first race under 13.1 miles since 7th grade though so I'm not totally sure what to expect.

 

[tri-man 47]

I noticed from your sig that your next race is the Downers Grove 5 miler. I'm thinking about running that too being that it's only a few miles from home at all. It would be my first race under 13.1 miles since 7th grade though so I'm not totally sure what to expect.

Let me know! We can find a way to meet up.Some of the times in these races amaze me. In my 5K, a 13 y.o. boy ran just over 18:00; a 12 y.o. girl ran 18:30ish. I've met a 39 y.o. guy from Australia, now living here, and see that he ran a 17:45 or so today ...and came in 8th in his AG. Not to mention the three freaky old farts that keep trouncing me by over a minute ..or two. The competition is good, though. It definitely motivates to push my training.Juxt - congrats again. Boston is an incredible experience and cause for an immense amount of pride. I do hope you run it!!! I believe the Green Bay 'training run' was a key for you. And as you note, with the watch not recording, you Forrest Gumped it and just kept running.

 

[17seconds]

My Garmin gave me 3hrs 52mins 40sec in the SD RNR full, not sure of the official time yet. Happy I finished under 4hrs. Didn't meet my stretch goal of under 3:50 but I was battling leg cramps from mile 19 and on. Salt helps relieve it but I ran out of salt tabs and stopped at medical tents several times, had to stop and stretch out a few times.. it slowed me down a few mins. Fantastic weather though - low 60s and overcast the whole way. Other than the cramps the race went very well.

I did the first 13.1 a little slower than planned but it helped because I didn't start feeling fatigue until mile 18.

My splits are weird distancees because I set it up as a workout so that I could hit the right pace zones based on the hills in the first half of the race. My HR was way higher than I thought it would be. The numbers below seem low. Every time I looked I was in the mid-high 150s. I thought I could manage most of the race around 150bpm. My body was fine though. Those damned leg cramps were the only disappointment. Every leg muscle in both legs, hamstrings, calves, quads were seizing up on me. So happy to be done with a full! My next few races will be halfs!

        Time    Miles   ElevUp  ElevDwn Pace    AvgHRSummary	3:52:40	26.37	599	873	8:49	1521	17:39.5	2.00	27	0	8:50	1442	8:26.9	1.00	16	53	8:27	1463	16:34.9	2.00	44	292	8:17	1444	17:44.2	2.00	25	20	8:52	1465	27:19.4	3.00	247	30	9:06	1496	8:25.5	1.00	0	209	8:26	1447	2:16:30	15.37	241	269	8:53	156

 

[comfortably numb]

Awesome races Jux and Tri

 

[sho nuff]

Jux...congrats on the race and BQ. That is so freaking big and what a way to PR it after the disappointment in GB.

Tri...another great run and PR.

Way to kickass out there in races this weekend guys.

Finished a 10 miler that was going nice and easy (though, the HR was creeping up as the temps were heating up, plus my route takes me down out of my neighborhood for the first 2 miles...then up a decent bit from mile 2-3...then a good downhill for the first 1/2 to 3/4 of mile 3-4. Then some rollers til about mile 6 where I head back up hill for a half then down for a half. Finishing up with another climb til the last mile of the run.

Though, the last mile and a half I was joined by a decent sized dog. Had a collar with no tags from what I could see. Looked pretty dirty and like it had no regular home or had been lost for a few days. Nothing I wanted to play with really or get too close to. He followed me almost the whole way despite my attempts to pick up my pace and see if I could tire the dog out.

Probably in my last quarter mile he latched on to some walkers out and about and left me alone.

Started running it was about 64* but with 70% humidity. Ended at 75* with 60% humidity.

Hills and the warming got my HR up higher than I was wanting to go(as did the increased pace over that last little stretch), but legs and breathing all felt great throughout.

I was having some calf and knee pain over the last 2 weeks and don't feel my training was as consistent or as solid as before.

Getting a good schedule together with the kids home all the time now had been a struggle but I got some things organized this morning to plan for the week of activities, soccer try outs for my son, meal plans so the kids are not whining about whats for lunch and dinner, and my training schedule.

Also getting back to some more core and weight work in there that I had slacked on.

Time to get rid of the 5 or so pounds I put back on over the last 2 months and get back to real work.

About 2 months til my marathon training starts so getting my base at a good consistent 30-35 miles a week is key.

I was sitting on about 25 miles a week for a bit there but that went away. Got to get back to it.

 

[sho nuff]

Great job 17...especially with the cramps and the other leg issues you have had creeping up on you.

 

[AcerFC]

Anybody know Jux's real name? Sunburst race results are up...

Bib 398. 3:08:03. 24th overall (out of 446) and 1st in the 40-44 male category. I'll write up a proper race report tomorrow, but I did better than I ever would have expected. The weather was fantastic! It's amazing how certain things (namely, my Green Bay experience) can be blessings in disguise.

 

[AcerFC]

Great job 17...especially with the cramps and the other leg issues you have had creeping up on you.

 

[comfortably numb]

My Garmin gave me 3hrs 52mins 40sec in the SD RNR full, not sure of the official time yet. Happy I finished under 4hrs. Didn't meet my stretch goal of under 3:50 but I was battling leg cramps from mile 19 and on. Salt helps relieve it but I ran out of salt tabs and stopped at medical tents several times, had to stop and stretch out a few times.. it slowed me down a few mins. Fantastic weather though - low 60s and overcast the whole way. Other than the cramps the race went very well.I did the first 13.1 a little slower than planned but it helped because I didn't start feeling fatigue until mile 18.My splits are weird distancees because I set it up as a workout so that I could hit the right pace zones based on the hills in the first half of the race. My HR was way higher than I thought it would be. The numbers below seem low. Every time I looked I was in the mid-high 150s. I thought I could manage most of the race around 150bpm. My body was fine though. Those damned leg cramps were the only disappointment. Every leg muscle in both legs, hamstrings, calves, quads were seizing up on me. So happy to be done with a full! My next few races will be halfs!

        Time    Miles   ElevUp  ElevDwn Pace    AvgHRSummary	3:52:40	26.37	599	873	8:49	1521	17:39.5	2.00	27	0	8:50	1442	8:26.9	1.00	16	53	8:27	1463	16:34.9	2.00	44	292	8:17	1444	17:44.2	2.00	25	20	8:52	1465	27:19.4	3.00	247	30	9:06	1496	8:25.5	1.00	0	209	8:26	1447	2:16:30	15.37	241	269	8:53	156

Way to finish!Get some rest and get healthy

 

[MAC_32]

Speed intervals today. Covered 4 miles and took just over 30 mins to finish. I tried to only walk for a few seconds after each interval before starting to jog again but a couple of the intervals were followed by slightly longer walks - I needed to. I had sprints of 90 seconds, 60 seconds, 2 mins, 30 seconds, 30 seconds, 90 seconds (this one was clearly the hardest - walked for 15-20 seconds after huffing and puffing), 60 seconds, 30 seconds, 60 seconds. Felt like I got every ounce out of me as I felt like I was going to puke after 3 of the last 4 and I spent a good 10 mins laying on my deck after completing. I'm usually not able to ramp it up at the end like I did today so I'm making progress. Going to do another one of these in a couple of weeks to re-evaluate where I am.

Nice races to the rest of you! Looks like a consensus successful weekend!

 

[Juxtatarot]

Great job 17...especially with the cramps and the other leg issues you have had creeping up on you.

 

[beer 302]

Great job by all the racers this weekend! You guys are killing t

 

[tri-man 47]

Great job 17...especially with the cramps and the other leg issues you have had creeping up on you.

Marathon pickles for you too!

 

[prosopis]

Great races by every one in here!!!! I am almost embarrassed to put mine in here. ALMOST

My 5k was hot as hell. Over 100 at the start and I saw 98 at the end. I wanted to come in under 27:00 but did not make it. My Garmin had me coming in at 29:59 with avg pace 9:33

Like I said very hot. The start was very congested and I spent the first half mile getting around people. I manged to do my first mile at 8:47 pace but I suspect most of that was at the end of the first mile. It was a real hassle dodging people in the start. I then faded quickly with the next 2 miles at 9:56,10:09. I did finish the last .1 at a 7:56 pace.

I saw two people puking :X :

Lots of folks out with hoses to spray us down and I did take advantage of that. I was disappointed with my time but I had fun. Lots of good looking women wearing very little.

I think I am pretty resolved to being the slow guy but I will still continue to try to improve my speeds. My new found running friend from the grocers came in fourth at 15:28 avg pace of 4:58.

I saw him today and he was hurting. Heat took a lot out of him as did the winds. That is a new pr for him. There were some pretty elite runners there. Olympic people etc...

Like I said it was a fun night and I cant say much more about it.

Bad news is my right foot is killing me. I could hardly walk on it this am. I am taking IBU and Sam Adams for it. I may have to check my Dr Google to try to figure this out

 

[tri-man 47]

Prosopis - nice job in the heat! Back up a year or two and you weren't running sub-10:00s, as I recall. You're continuing to improve ...keep it up! Always good to read race reports!!!

 

[John Bender]

Back from Central America for a few months now but have been nursing a stress fracture in my back for about 4 months.

Brutally painful.

Finally out today and it's amazing how fast you lose your endurance. I managed 3 miles with a ton of straight up walking (about half and half).

Will be back before you know it though and jump back into the thread with daily updates as a I ramp back.

 

[John Bender]

Also - targeting the Philadelphia Marathon in November. My mother and closest friend from high school are both going to run it since I live here now

 

[Sand]

Also - targeting the Philadelphia Marathon in November. My mother and closest friend from high school are both going to run it since I live here now

 

[SteelCurtain]

Jux -- wow. Just wow. Awesome all the way around! Congrats on BQ and enjoy this because you earned it. Can you remind me what your training plan was? Was it Pfitz?



Prosopis -- oof. 100 degree race. I think you did well. Just watch that pacing. If you were dodging people all over in mile 1 and still pulled a 8:47, it looks like you might have expended the energy of a sub 8 min mile and had no gas in miles 2 and 3, hence the drop off in pace. I agree with Tri-Man, you paces are improving and you do it in absurd heat. Keep running longer and longer distances and watch that 5K time drop.

17 - nice solid run! What is your marathon PR? Congrats on a good race. Sounds like your leg cramps were pretty rough. Kudos to you for fighting through it.

Tri-Man -- Your 5K paces are improving since April. I'm surprised as the temps keep rising. Is that just better and better training? Your runs are solid all the way around. If need be, we can send some FBG's to "Nancy Kerrigan" those guys' knees ahead of you in the standings!

Grue -- any altitude running done yet? I'm fascinated by how it will impact your pacing and effort. Keep us posted!



John Bender -- I know me and Ned are running Philly. I'm guessing that we'll both finish between 3:29 and 3:50ish. I also think there may be one or two others considering running Philly. Perhaps we could all meet up? Any idea of what your pacing may be? Might be tough with that back injury. Hope you heal smoothly.

 

[John Bender]

I'm all for a meetup. I need to see where my injury is as of 18 weeks out. So as of July 13 I should be able to make a firm decision.

At the very least, I can do the half and out a few of you guys up. I live alone in a big place right in the city if you're inclined. Although you'd probably be better served in a comfortable hotel bed the night before.

Will be willing to meet up for sure.

 

[17seconds]

Thanks everybody.

SteelCurtain - this was my first full, so feeling great despite the issues.

 

[2Young2BBald]

Run for the Roses 5K Race Report

20:04

6:28 / mile

175 - avg HR

My third staight weekend of racing and this one was pretty straightforward. I got a decent night's sleep, and morning routines were just fine. The race was based by a suburban high school, so no trouble hitting the bathrooms before the race. Temp was probably low 60s, though with a nice cooling breeze at the start (and we ran into it over the first half). The race had about 1,000 runners, and the regulars in my age group were all there. The course was generally one big loop through a neighborhood with very modest rolling terrain throughout. Splits:

6:19/mi .. HR=164

6:32/mi .. HR=179

6:37/mi .. HR=183

5:53/mi .. HR=184 for final .1 mile

The overall time is again a new millenial PR as I knocked another 17 seconds off my time. Very encouraging to keep all the miles under 6:40, and while I wanted the sub-20:00, it's a good breakthrough to get the average pace under 6:30/mile. I also noticed that I touched sub-6:00/mi at some point during each mile. I definitely SandedTM the start, as I was at 6:00 pace after the first 1/4 mile or more. I just need to get my 5K cruising speed down lower, probably by working to lengthen the stride a bit. Now I get a bit of a racing break so I can settle into some actual training!

eta: They show me at 20:04 (not :06), which makes it a 19 second improvement.

4th of 20 in the AG.

Incredible work. I am going to have to add some to Ryno's X-Country bribe for beating your second life PR. I can see me being that dad at meets yelling at him "c'mon, you can't beat an old man (I get to use this on my PR and then yours).

 

[Juxtatarot]

Jux -- wow. Just wow. Awesome all the way around! Congrats on BQ and enjoy this because you earned it. Can you remind me what your training plan was? Was it Pfitz?

Yes, I followed Pfitzinger 18 week/up to 55 miles. If I counted correctly, the Chicago Marathon is 18 weeks from today which I signed up for. I think I'm going to be taking some down time and then follow one of his 12 week programs. I haven't decided if I'll do the up to 55 or the 55 to 70. I also have to figure out what goal I want to shoot for.

 

[Ned]

Whew. I disappear for a weekend and I missed out on a ton. This might be the most active I've ever seen this thread.

Bagel - As PSL mentioned, you're best bet is to go puke all over a 5K course. I don't think you'll be able to hit your max by sprinting on a treadmill for 1 minute. This is the best first step. Without your max, we'd all be guessing on what HR levels you should be training at.

tri - How long of a race do you think you could run in the DS Racers? I've been thinking about getting a lighter shoe for the 10mi - HM races, but can't decide on which shoe. All I know is my flats would be shredded if I tried racing > 10K in them. We're nearly the same size - I'm 6'3 190.

Jux - BOSTON!!!!!! And you won your AG? Damn dude, what a day. Congrats!

tri (again) - You're simply unreal. You continue to rip through these races at an awe inspiring pace. <20 here we come!

17s - 3:52 for your first is a fantastic time! Your HR is always going to creep higher during a race vs. training due to adrenaline. Enjoy those sore legs. Its a reminder of a huge accomplishment. How's the achilles tendonitis feeling? I can feel your pain. I went thru that a while ago. Take your time recovering. It's definitely not something you can gut out. Nothing but RICE will solve it.

prosopis - Get that foot healed up. It's been lingering this long, your body is telling you something's wrong. Think long term, GB.

Bender - Welcome back! Philly is an insane experience - both the half and the full. I'm pretty sure comfortably numb will be running the half also. This may turn into a big cornhole.

 

[Ned]

I was in Atlanta for another wedding this weekend. Got to run an easy 6 miles with my cousin on Saturday through the Dunwoody section of ATL. She's 1 of only 4 cousins from my dad's side so it was really cool to get a chance to run with her. I was surprised at how many rolling hills were there. I don't think we ran a single flat spot. The traffic in ATL is INSANE. We had to stop so many times it got old. 9:50/147

Got back from the airport yesterday afternoon and immediately threw my shoes on for a quick 12mi MLR. I realized just how much I love this stuff when I was reflecting back on returning, playing with the boys for a few, and then hitting the road for a run. My legs were pretty weak at first, but by the time I hit mile 8 I felt pretty good. That must've been the point where my body finally sweat the last drop of bacardi out of my system. :X 9:22/142

Doing a full taper week to be ready for my HM this weekend. I can't wait to get some revenge for my last HM bonk.

 

[tri-man 47]

Steel Curtain - the improvement is a dual function of focused training plus the benefits of the new shoes. Until last year, much of my training was focused on triathlons. Now, with a run-only focus, I can do the distance and speed work needed to pull down the run times. I haven't had a run-only focus for about fifteen years. Having lost my local pool access and with a super-busy schedule, I expect to stay with just the running for another year or two. If I do get a full-time teaching position in a couple of years (the reason I'm doing a doctorate program), I'd then get summers off ...and could train to my heart's content (like liquors, but without the ).

Ned - the Asics DS Racers have held up just fine for my 10 mile races and the half marathon. I still use my Cumulus for recovery runs and long, easy runs (it's like training with weights on!). The Racers aren't racing flats, so I'm not too worried about them holding up. Sand's our rocket scientist, so he can check me on the math: 7.7 oz Racers vs. 11.7 oz Cumulus. 4 oz differential = ¼ lb. Conservatively, about 2,000 steps per mile (1,760 yards per mile, and a stride of less than a yard). 2,000 steps x ¼ lb of lifting per step = 500 lbs/mile. Even for a 5K, that’s almost a ton of extra lifting in a heavier shoe.

Enjoy the taper, Ned. Don't cheat it!

 

[IvanKaramazov]

Jux -- Congrats again on a great race. I'm glad to see that your Green Bay experience didn't blue-ball you -- from the looks of things it probably helped you out. FWIW, I agree completely on building up to 22 miles before the marathon. Everybody always says that those extra 2 miles don't make much difference in terms of your physical preparation, but they're really helpful psychologically if nothing else. Edit: You're right that Chicago is 18 weeks from now. It's on the same day as Twin Cities this year.

17seconds -- Good job. Now go easy on that achilles, and enjoy crushing your next half with the extra endurance base you've picked up.

prosopis -- I seriously can't relate to running in Arizona in the summertime. 100 degres for a 5K? No thanks. Props to you for getting out there and doing it, and putting up a pretty good time in the process.

tri-man -- Nice race, and a nice PR.

____________________________

I spent last week visiting relatives in southern Indiana. It was extremely hot (highs in the mid- and upper-90s) and pretty humid early in the week, so I had to make a special point to get up early and get my miles in before it warmed up too much. Ended up with an USDO on our last day because of rain and high winds, but it was only going to be a recovery run, so no big deal.

This week is Week 1 of Pfitzinger's 18/55 program for me. Yesterday I went ahead and did the "long" run for this week (12) after church. Then I got in 5 recovery miles this morning before work. I'm going to be deviating a little from the program for the first few weeks -- Pfitz has me only running 4x for the first two weeks, with a few runs shorter than what I would normally do, so I'll be adding in some miles. Not a major issue. I'm just doing the key workouts for each week, maintaining my other normal runs, and waiting for the rest of the program to catch up to me in weeks 3 and 4.

 

[jb1020]

Awesome weekend by everyone.

Jux - that's incredible man. I would have lost all composure after the "low battery" message.

Pros - 100 is brutal, just getting out there is an accomplishment.

17sec - Sub for for a first marathon has to feel pretty damn good, nice job.

I've been slacking lately, but got the bug again this weekend. My 2 yo has been giving me hell waking up at 5am, I finally decided this morning to quit using him as an excuse. I fixed him a snack and threw his 35lb ### in the stroller and set out at 5:30. I think my training from here on out will involve a stroller. Good and bad comes from that.

In about a month it will be a double stroller

 

[pigskinliquors]

No, I just have to squeeze between the air molecules. Conversely, when showering, I have to run around in circles just to get wet.

This thread is awesome.

You're killing it dude.

Got in a 77 miler 2 weeks ago and roughly 90 miler last week. The 90 miler include a 5 mi, 950 ft climb over 20 mins around 290 watts early on. The signature climb finishes at 20% and it took me 15 minutes to ride the last mile of it.

Three weeks until my mountain century.

You as well BnB. Do you have an elevation link for your mountain century????

 

[Sand]

Run for the Roses 5K Race Report

20:04

6:28 / mile

175 - avg HR

Now that is a PR shredding. Nice, nice run.

 

[pigskinliquors]

On my end a nice 61.5 mile ride - 4,450 feet climbed. A few PRs on some hills I haven't done in a while, and tried out a new hill that went up at 10% or so for a 1/2 mile (oof). Very happy with my big hillclimb (480ft or so, about a big as they get here) - I was cruising pretty good and the power numbers were excellent. Weather was ridiculous this morning - 56F at start (in Alabama, in JUNE).

56 = Awesome ride GB! I have to get on Strava :addstopersonaltodolist:

Final time was 3:08:03 which is a 7:11 average pace. My previous PR was 3:26:00. Going into the race I really only thought about finishing under 3:15. I never would have guessed I would have done so well. I think my Garmin going out was a blessing. If I knew my time and pace I think I would have slowed down a bit. I forced myself to keep a faster pace so there would be no doubt about it. My Green Bay experience was another blessing. It really gave me a lot of confidence in knowing what my body could handle. I’m thinking about emailing Pfitzinger and telling him to add a 22 mile pace run 2 weeks before the marathon. I highly recommend it!

Giddy-freaking-up!!!! Awesome race. I've only had my Garmin battery die once before during a race, and I also ended with a PR. This might be a new strategy

The overall time is again a new millenial PR as I knocked another 17 seconds off my time.

eta: They show me at 20:04 (not :06), which makes it a 19 second improvement.

4th of 20 in the AG.

Just awesome GB You are a machine.

 

[pigskinliquors]

So happy to be done with a full! My next few races will be halfs!

Way to gut it out 17. Great first marathon especially considering the problems you've been having. Best of luck recovering.

Also getting back to some more core and weight work in there that I had slacked on.Time to get rid of the 5 or so pounds I put back on over the last 2 months and get back to real work.About 2 months til my marathon training starts so getting my base at a good consistent 30-35 miles a week is key.I was sitting on about 25 miles a week for a bit there but that went away. Got to get back to it.

Core training is darn beneficial and overlooked by too many people. Best of luck getting yourself healthy and ready to get at marathon training!

My 5k was hot as hell. Over 100 at the start and I saw 98 at the end. I am taking IBU and Sam Adams for it. I may have to check my Dr Google to try to figure this out

Damn! Way to work through it Prosopsis. That is seriously crappy weather.

Also - targeting the Philadelphia Marathon in November. My mother and closest friend from high school are both going to run it since I live here now

Cornhole!

...and could train to my heart's content (like liquors, but without the ).

My summer schedule makes is more difficult to train as I'm on a 78% research appointment (typically only teach 6 hours a year) and still need to do most of my normal work plus I have both of my girls all day every day. It's even a bit more difficult this year, as I'm teaching summer school for my first time ever. It is a Cruise Management course, which culminates with us taking a 7 day cruise, which will cut even more into my training time. It's tough being me. ______________________My update:With all the awesome race results, this seems pretty unimportant. I did Cross Fit on Friday after work; Saturday was a 45 mile ride (with friends = very slow) followed by lunges; Yesterday was P90x Back and Chest and Core Synergistics (1 hour rest between). I don't think I'll do these two as doubles again, as I'm sore as hell. Today is going to be Plyometrics over noon, and hopefully a 20+ mile ride this evening. Highlight of my weekend was having a fairly attractive lady walk up to me at a baseball game (A&M Regional game) to tell me that I have "amazing arms." Being a gentlemen I let her touch them. Her pick-up line might be the female version of Gru's "are you a runner?"

 

[pmbrown_22]

Great racing guys.

Way to go Jux and congratulations.

Props - way to battle the heat.

Tri - Great race and PR. You amaze me more with every race.

17 - great first one. Now recover so you don't really screw yourself up.

Hopefully I did not miss anyone.

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

Did 12 miles yesterday in a rather cool morning. Averaged 8:27 for the entire time, but it was a run with a lot of rollers in it. I had one bad mile which is usual for this run, but I am getting back into it and am ready to go. The blues are gone and I am getting focused. I really want to pick up some speed this Summer so I am going to try and push myself pretty hard in the heat. I gave a lot of thought to the heat and altitude training last week and feel like I need to just do it and see where it gets me. Hopefully on a good track.

Have a great day all.

 

[jb1020]

Highlight of my weekend was having a fairly attractive lady walk up to me at a baseball game (A&M Regional game) to tell me that I have "amazing arms." Being a gentlemen I let her touch them. Her pick-up line might be the female version of Gru's "are you a runner?"

Those Ole Miss girls are whores, they'll tell anyone that.

 

[tri-man 47]

Highlight of my weekend was having a fairly attractive lady walk up to me at a baseball game (A&M Regional game) to tell me that I have "amazing arms." Being a gentlemen I let her touch them. Her pick-up line might be the female version of Gru's "are you a runner?"

I still remember standing next to you on the sidewalk in Lexington after the Bourbon Chase as a car with a couple of young hotties stopped for a light ..they were checking out your arms and everything else. You've got the mojo, baby. Sorry/thrilled to hear about your busy summer!!!jb - great news about the pending double stroller!

 

[gruecd]

Hey, guys. Greetings from Denver!!

Buddy picked me up from the airport yesterday, and we immediately headed up into the mountains. Started at about 9,500 feet, went up to about 10,500 feet, and then ran back down. Ran 9.5 miles total and averaged about 9:30/mile, which included a handful of walk breaks, mostly on the way up. That run would have been a ##### even starting at sea level....altitude sucks!

Met a couple buddies for burgers and beers last night, then back out this morning for an "easy" 8 miles at 8:21/mile. Last few miles felt like I was finishing a marathon!

Oh, and I finished second (8:30) in the Beer Mile on Saturday night.

tri-man and prosopis - Congrats on the 5Ks!!

 

[gruecd]

Great job 17...especially with the cramps and the other leg issues you have had creeping up on you.

Congrats!!!

 

[2Young2BBald]

Anyone else catch HTFU's Latest FB Page?

 

[goldenchild]

I'm feeling very motivated after catching up on the last couple pages...

I didn't get a chance to run a look ahead 5k this weekend as I had planned (Kids happened )... but I think I did find a pace that I can hold for a full 5k on Friday, which is a little over 9 mins. I only did 1 mile though, so we'll see how I actually do

So... my goal is to come in under 30 min.

I noticed that some of you guys are putting your HR numbers next to your mile times and I'm wondering what that's all about?

I'm not sure how accurate the treadmill HR monitor is, but I normally peak at 170'ish during my runs... How do you find your target HR?

 

[Ned]

Anyone else catch HTFU's Latest FB Page?

oh my good god

 

[sho nuff]

I'm feeling very motivated after catching up on the last couple pages...I didn't get a chance to run a look ahead 5k this weekend as I had planned (Kids happened )... but I think I did find a pace that I can hold for a full 5k on Friday, which is a little over 9 mins. I only did 1 mile though, so we'll see how I actually doSo... my goal is to come in under 30 min. I noticed that some of you guys are putting your HR numbers next to your mile times and I'm wondering what that's all about?I'm not sure how accurate the treadmill HR monitor is, but I normally peak at 170'ish during my runs... How do you find your target HR?

Treadmill HR is crap.Most of us use the garmin GPS watches we have with the HR monitors.Ned is the resident HR guy...I have been pretty lazy with my HR training and have tracked the data, but have been inconsistent in training by HR.