Ran a 10k in June (8 Viewers)

[tri-man 47]

just found this 48 page paper on this and other endurance related testing topics. I have to print this and read it later, looks to be very cool stuff.

Pg. 12: "Connecting cardio-pulmonary function to muscular work'...the lungs, heart and circulation should be thought of as a single apparatus for the transfer of oxygen and carbon dioxide between the atmosphere and the working tissues.'" Henderson, 1929

Love it.

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eta: My son ordered the Interactive Road ID for me for Father's Day. With it comes a $1 off code for others that are interested ...the code can be used up to 20 times over the next month. So if anyone needs a tiny nudge, here's the code: ThanksChris15430460

 

[Ned]

Not sure why you want to do sprint intervals on Tuesday and all out on a Friday though.

Several suggested 2-3 hard days per week So I adjusted my regimen to one sprint-interval workout, one timed race, and one long run - never on consecutive days. I push the first two to the limit and just listen to my body on the long run. So far I've done 7 miles in 53 mins and 8 miles in just over an hour, thinking I'll probably knock 9 out in an hour 10 but like the last 2 I'm not running for time. I didn't go out yesterday with the intent to break any land-speed records, I went out with the same mindset as Monday and my breathing, HR, and wear on my legs felt the same. I was just moving faster.

You would be an ideal candidate for a HR monitor. It would tell you when to slow down and as your fitness improves it would tell you when to re-adjust you pacing.

That one sentence right there sums it up perfectly. This would apply to every single one of us here.

 

[goldenchild]

Not sure why you want to do sprint intervals on Tuesday and all out on a Friday though.

Several suggested 2-3 hard days per week So I adjusted my regimen to one sprint-interval workout, one timed race, and one long run - never on consecutive days. I push the first two to the limit and just listen to my body on the long run. So far I've done 7 miles in 53 mins and 8 miles in just over an hour, thinking I'll probably knock 9 out in an hour 10 but like the last 2 I'm not running for time. I didn't go out yesterday with the intent to break any land-speed records, I went out with the same mindset as Monday and my breathing, HR, and wear on my legs felt the same. I was just moving faster.

You would be an ideal candidate for a HR monitor. It would tell you when to slow down and as your fitness improves it would tell you when to re-adjust you pacing.

That one sentence right there sums it up perfectly. This would apply to every single one of us here.

As someone that is coming in very late to this thread, can you break it down for me?Is the principle to know when you can push harder, despite your brain telling you "no mas!", and vice versa for when to dial it down?

 

[2Young2BBald]

Good luck to Gruecd, Ivan and all the other racers this weekend.

As for me, with just a little over a week to go, I'm still trying to gauge how I'll perform in next weekend's 5 miler. I tested myself again last evening with a 2.25 mile run at a nearby park averaging about a 6:30 pace. (Yes, I did warm up and cool down by jogging to and from the park (a little over a mile away)). My heart rate zoomed up to a high of 173 by the end. I think that's the highest I've ever seen it. I could have run that pace for a little longer but certainly not for 5 miles. I probably shouldn't have ran that fast but I'm having a strong urge to test myself right now.

It's amazing how narrow my range in pace is. I just ran a marathon averaging 7:11 but I have trouble maintaining a 6:30 pace for even a few miles.

alert. This can be explained, I think, by the Central Governor Theory Don't look at it from the endurance side, but rather from your endurance side regulating the speed you are trying to achieve. Your endurance brain is sending false signals to your speed side that you need to slow down. There is an entire chapter on this in the eBook Endurance Nerd.ETA, just found this 48 page paper on this and other endurance related testing topics. I have to print this and read it later, looks to be very cool stuff.

Thanks. I'll take a look when I'm not at work.

The Net Nanny got you on these God forbid you focus on your health.

 

[gruecd]

eta: My son ordered the Interactive Road ID for me for Father's Day.

Cool gift.

 

[MAC_32]

Easy 4 miles today. And I got it done in 27 mins. Was not breathing heavy when I finished and legs definitely had more juice in them. To run this time a month ago I'd have needed 10 mins laying on the deck, a cold towel, and a liter of water afterwards. Today, I went right in and got my weights done. This is definitely working. Going to do an intense 5 miles tomorrow...

I hate to tell you, but unless you're a 15-minute 5K guy, four miles in 27 minutes is not easy. I apologize in advance for the tough love, but if you keep running back-to-back hard days like this, you're going to have no one but yourself to blame when you wind up injured.

Well, I have increased my goals to sub 18? It was the day after an off day, probably one reason why it felt so easy. I started off slow, legs were tight, hit a downhill at about 3/4 mile, loosened up and just started cruising. Didn't even notice how quickly I was moving until I got to the mile 3 turn and I was only 21 mins into my run.

You're not going to listen anyway. Do what you wanna do. Just don't say we didn't warn you.

I wouldn't say that, I've been trying. Went out like I had my other recent pace runs - easy breathing, easy trot, not pushing the legs, about a mile or so in once loosened up hit cruising speed, then coast. Get done without breathing heavy and feel like my legs have more in them. My cruising speed had been about 7:30 miles, yesterday it was a lot faster. But my legs felt the same as other pace runs, my heart rate never spiked, and my recovery was quick and easy. I adjusted my approach a few weeks ago to include more easy runs, this was my schedule for the weekMonday - easy 5 miles (completed in 38 mins)Tuesday - 4 mile sprint interval workout (death)Wednesday - offThursday - easy 4 miles (surprisingly completed in 27 mins)Today - timed 5 miler (plan to go all out)Saturday - recovery run, 3 mile trot before the gym (prob 22-23 mins or so because I expect to be sore after today's run)Sunday - long run, 9 miles (no goal time in mind)

BnB says it best. Run your fast runs fast, slow runs slow. Nothing in between. Those 'easy' runs are in no man's land and is hampering your ability to put in quality work when its time for one of the core workouts. The core runs are going to be long run, speed/intervals, and tempo/fartlek. Everything else in between should be total rest or recovery runs.If you take a look at Tuesday, you have "death". I'd bet good $ part of the reason for that was that you weren't fully recovered from your Sunday long run since you ran a 5 miler at a decent pace on Monday. That 5 probably felt "easy", but in all reality that should've been a recovery run at an 8:30ish pace (not 7:36).I think you have the right idea for the schedule, you just need some tweaking. I'd change Monday & Thursday to a recovery run @ 8:30. The Friday timed 5 miler at race pace is OK, but I wouldn't make that a weekly habit. Mix in a tempo run on Friday's where you do a 1-2mi warm up, then 3-6mi at HM pace (probably 6:30ish for you), then a 1-2mi cool down. Your Sunday long run should have a goal time in mind - 72 minutes give or take.

So would this plan for the next 2 weeks look good?Today - (since yesterday was too fast) easy 3 miles, sho 22 minsSaturday - long run, 9 miles in one hour 10 minsSunday - repeat todayMonday - easy 4 miles, shoot for 30 minsTuesday - sprintWednesday - repeat MondayThursday - long run, 8 miles in under an hourFriday - offSaturday - repeat MondaySunday - 5k trialMonday - repeat last MondayTuesday - sprintWednesday - repeat MondayThursday - 6 miles, keep same pace as easy 4 mile runsFriday - very easy 3 milesSaturday - offSunday - race day, 5k

When building your schedule, build it around the core 3 (speed/intervals, tempo, long) and then insert your rest/recovery days. I wouldn't entirely rearrange what you originally had. It was good, just needed a tweak or 2. I again take a page from BnB and think being fresh is key for these 5K races. I'd take 2 days of total rest before the race. Especially given the fact that you've been hammering a lot of speedwork. Give your body an extra day to get totally healed up for race day.Today - 5mi tempo (1mi warmup, 3 mi @ 6:30-6:45, 1mi cooldown)Saturday - 3mi Recovery @ 8:30Sunday - 9mi Long @ 8:00Monday - 4mi Recovery @ 8:30Tuesday - Sprint intervals (not sure what you're doing, but you obviously know how to do this part )Wednesday - Total rest or 4mi Recovery @ 8:30Thursday - 8mi @ 8:30Friday - 5mi tempo (1mi warmup, 3 mi @ 6:30-6:45, 1mi cooldown)Saturday - 3mi Recovery @ 8:30Sunday - 5K trialMonday - Total rest or 4mi Recovery @ 8:30Tuesday - SprintWednesday - 5mi tempo (1mi warmup, 3 mi @ 6:30-6:45, 1mi cooldown)Thursday - 4mi Recovery @ 8:30Friday - RestSaturday - RestSunday - Race

New plan, printed.

 

[MAC_32]

Not sure why you want to do sprint intervals on Tuesday and all out on a Friday though.

Several suggested 2-3 hard days per week So I adjusted my regimen to one sprint-interval workout, one timed race, and one long run - never on consecutive days. I push the first two to the limit and just listen to my body on the long run. So far I've done 7 miles in 53 mins and 8 miles in just over an hour, thinking I'll probably knock 9 out in an hour 10 but like the last 2 I'm not running for time. I didn't go out yesterday with the intent to break any land-speed records, I went out with the same mindset as Monday and my breathing, HR, and wear on my legs felt the same. I was just moving faster.

You would be an ideal candidate for a HR monitor. It would tell you when to slow down and as your fitness improves it would tell you when to re-adjust you pacing.

That one sentence right there sums it up perfectly. This would apply to every single one of us here.

Baby steps. I'm way too stubborn for a HR monitor, I can't justify the expense. If one were included with a device I already use I'd use it, but I don't have one because I also refuse to invest in a GPS/Garmin/whatever youse guys use. Maps and google are all I need.

 

[pmbrown_22]

Good luck to you racers this weekend.

Just got back from 6 hilly miles again. I love these hills. They seem to zap me right now, but they are so good for my legs and I feel like I get stronger everytime I go out there. I did 6 miles yesterday as well on a different set of hills. Just makes such a difference for me to get out and leave the "city" so to speak. The areas I run in are really not that far away from the office, but they feel worlds apart.

Have a great weekend all.

 

[pigskinliquors]

prosopsis: we all feel for you as you struggle trying to find training time in your heat.

Back in the saddle. Took a few days off after the races this weekend (calves were very sore and work has been madness). 26 miles ridden tonight averaging 21mph. Garmin died, but I hung with the fast group and averaged 200watts or so. They made it hurt - so a good ride. Tomorrow hopefully a run and a swim.

Also, I just realized that last weekend I equaled my yearly swim yardage from last year. At the start of June I hit 150,000yds for the year. And no I won't hit 300k for the year. The will be lots of resting on laurels.

Great ride and :shock on your swim totals. How big of a group do you ride with, and how equal are they in abilities? I have always avoided our area group rides bc they too often turn into leisure-fests.

Awesome attitude. The kind that would make most doctors and "normal" people cringe, but something I(we) all get. Seems like finding an Oly with a two-loop run course would be best. Mentally, you'd never be more than a mile and a half from home.

We have a HIM fairly close that has a 4 loop run course

Google for state parks nearby also. Our state parks have a fantastic setup.

I was going to recommend the same

Got a little runner's high yesterday without going out for a run. Got two new headlamps to try out and my new pair of NB MR1080's showed up

new stuff = new motivation

Week 2 of 18/55 has me doing 8 GA miles with 10x100 today, but instead I'm running a local 10K later tonight. I'm hoping for sub-47 which would be a PR, but I'm not sure if that's going to happen or not; it should still be about 80 at the start. My 10K PR is soft as hell, but that's mainly because this is the only regular 10K nearby, and it's always in mid-June so you never get good conditions for it.

Anything close to a PR in that heat would be awesome!

Reverend HR is here for you whenever you're ready to commit to it, son.

RHRTM

Anyone seen and/or tried Ben Gay Zero Degrees? I saw an ad for it this morning. Most races I do are to far away from home to make effective use of ice baths. I have been lazy in packing ice bags where I could do localized icing. This looks like an easy way to keep this on ice and use it for localized icing post race.

ETA, just took a look at reviews on Amazon. Only 3, but all very favorable. Gonna have to give this a try.

Sounds like it has potential

eta: My son ordered the Interactive Road ID for me for Father's Day. With it comes a $1 off code for others that are interested ...the code can be used up to 20 times over the next month. So if anyone needs a tiny nudge, here's the code: ThanksChris15430460

I already have one but don't wear it enough. Thanks for the reminder, and I agree that it's an awesome gift. Like a helmet or an ambulance; you are glad to have them, but hopefully never need them.

I love these hills. They seem to zap me right now, but they are so good for my legs and I feel like I get stronger everytime I go out there

I think hill work used to give me even better gains than intervals. Keep at it GB!_________________________

My udpate:

I got Plyo in at 6:30 this morning. I'm heading to a conference in VA Beach today, and wont' be back until next Wednesday night. I'll find a way to creatively get workouts in (hotel lunges, etc.). Best of luck to all racers this weekend and IvanK tonight!

 

[gruecd]

I also refuse to invest in a GPS/Garmin/whatever youse guys use. Maps and google are all I need.

Disagreed. If you had a "GPS/Garmin/whatever yourse guys use," you'd be able to regulate your pace a lot better than you're doing right now.

 

[MAC_32]

I also refuse to invest in a GPS/Garmin/whatever youse guys use. Maps and google are all I need.

Disagreed. If you had a "GPS/Garmin/whatever yourse guys use," you'd be able to regulate your pace a lot better than you're doing right now.

Wasn't really my point. Family's current net income can't justify a GPS/Garmin so I can better monitor my heart rate when running. If we needed it to get around it'd be one thing but we don't so it'd basically just be a heart rate monitor. Basically it's a wanted but not needed luxury that may enter the budget in 2013 once credit card debt is paid off, unfortunately something I married into...but almost out of.

 

[Ned]

Not sure why you want to do sprint intervals on Tuesday and all out on a Friday though.

Several suggested 2-3 hard days per week So I adjusted my regimen to one sprint-interval workout, one timed race, and one long run - never on consecutive days. I push the first two to the limit and just listen to my body on the long run. So far I've done 7 miles in 53 mins and 8 miles in just over an hour, thinking I'll probably knock 9 out in an hour 10 but like the last 2 I'm not running for time. I didn't go out yesterday with the intent to break any land-speed records, I went out with the same mindset as Monday and my breathing, HR, and wear on my legs felt the same. I was just moving faster.

You would be an ideal candidate for a HR monitor. It would tell you when to slow down and as your fitness improves it would tell you when to re-adjust you pacing.

That one sentence right there sums it up perfectly. This would apply to every single one of us here.

As someone that is coming in very late to this thread, can you break it down for me?Is the principle to know when you can push harder, despite your brain telling you "no mas!", and vice versa for when to dial it down?

Using a HRM is basically putting a numeric value on the effort you're physically putting out at any given time. You take that a step further and there's specific HR ranges that apply to the specific workouts. Training in these specific HR zones is going to be the most efficient way to train. To get to those zones, you need to know your HR Max to get started. The best/easiest way to do this is to go hit a 5K and hammer the living hell out of it. You can get even more precise by getting your HR Reserve, which is the diff between your resting HR and your max HR. Your resting HR is going to be your HR when you first wake up. Take your HR when you first think about it (before you even get out of bed).Here's a good link for quickly calculating your ranges (after you know your HR Reserve and Max) - My link

Good links by the popular Pfitz - HRM Pitfalls Factors affecting HR

 

[Juxtatarot]

The Net Nanny got you on these God forbid you focus on your health.

No, not that. I just have actually work I should be doing instead of wading through 48 pages of running related material.

 

[MAC_32]

When building your schedule, build it around the core 3 (speed/intervals, tempo, long) and then insert your rest/recovery days. I wouldn't entirely rearrange what you originally had. It was good, just needed a tweak or 2. I again take a page from BnB and think being fresh is key for these 5K races. I'd take 2 days of total rest before the race. Especially given the fact that you've been hammering a lot of speedwork. Give your body an extra day to get totally healed up for race day.Today - 5mi tempo (1mi warmup, 3 mi @ 6:30-6:45, 1mi cooldown)Saturday - 3mi Recovery @ 8:30Sunday - 9mi Long @ 8:00Monday - 4mi Recovery @ 8:30Tuesday - Sprint intervals (not sure what you're doing, but you obviously know how to do this part )Wednesday - Total rest or 4mi Recovery @ 8:30Thursday - 8mi @ 8:30Friday - 5mi tempo (1mi warmup, 3 mi @ 6:30-6:45, 1mi cooldown)Saturday - 3mi Recovery @ 8:30Sunday - 5K trialMonday - Total rest or 4mi Recovery @ 8:30Tuesday - SprintWednesday - 5mi tempo (1mi warmup, 3 mi @ 6:30-6:45, 1mi cooldown)Thursday - 4mi Recovery @ 8:30Friday - RestSaturday - RestSunday - Race

New plan, printed.

Went a little too fast on the 3 mi today - clocked it in 19 mins on the nose - close though. Both the warm up and cool down were about 9 min miles.

 

[IvanKaramazov]

Well, I did my part to get the FFA off to a good weekend at my local 10K. Probably only about 50 runners total and results won't be posted online for a few days, but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24. I had to look up my previous PR right before I walked out the door -- it was 47:55 all the way back in 2009, so this was about a 90 second PR.

Mile 1: 7:21 -- went out a little fast.

Mile 2: 7:35 -- this mile was mostly into a headwind, and I figured it would probably be my slowest mile if all went well.

Mile 3: 7:27

Mile 4: 7:30

Mile 5: 7:28

Mile 6: 7:28

Final 0.22 -- 1:37 (7:15 pace)

Overal average: 7:28/mi

Obviously I'm happy with this, but I know this time is still a little soft. Give me a crisp morning in late October instead of an 80 degree evening in mid-June and I'm real confident I put up a 45x.

Good luck to everybody else racing this weekend. Especially gruecd, who could use some mojo.

 

[tri-man 47]

Well, I did my part to get the FFA off to a good weekend at my local 10K. Probably only about 50 runners total and results won't be posted online for a few days, but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24. I had to look up my previous PR right before I walked out the door -- it was 47:55 all the way back in 2009, so this was about a 90 second PR.

Mile 1: 7:21 -- went out a little fast.

Mile 2: 7:35 -- this mile was mostly into a headwind, and I figured it would probably be my slowest mile if all went well.

Mile 3: 7:27

Mile 4: 7:30

Mile 5: 7:28

Mile 6: 7:28

Final 0.22 -- 1:37 (7:15 pace)

Overal average: 7:28/mi

Obviously I'm happy with this, but I know this time is still a little soft. Give me a crisp morning in late October instead of an 80 degree evening in mid-June and I'm real confident I put up a 45x.

Good luck to everybody else racing this weekend. Especially gruecd, who could use some mojo.

Excellent, IK!!! Great pacing on a hot night. That's a strong PR!!!

 

[Kuz]

Well, I did my part to get the FFA off to a good weekend at my local 10K. Probably only about 50 runners total and results won't be posted online for a few days, but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24. I had to look up my previous PR right before I walked out the door -- it was 47:55 all the way back in 2009, so this was about a 90 second PR.

Mile 1: 7:21 -- went out a little fast.

Mile 2: 7:35 -- this mile was mostly into a headwind, and I figured it would probably be my slowest mile if all went well.

Mile 3: 7:27

Mile 4: 7:30

Mile 5: 7:28

Mile 6: 7:28

Final 0.22 -- 1:37 (7:15 pace)

Overal average: 7:28/mi

Obviously I'm happy with this, but I know this time is still a little soft. Give me a crisp morning in late October instead of an 80 degree evening in mid-June and I'm real confident I put up a 45x.

Good luck to everybody else racing this weekend. Especially gruecd, who could use some mojo.

Wow - that's awesome - Nice Job!!

 

[Sand]

but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24.

That is an excellent time - congrats!

 

[BassNBrew]

Well, I did my part to get the FFA off to a good weekend at my local 10K. Probably only about 50 runners total and results won't be posted online for a few days, but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24. I had to look up my previous PR right before I walked out the door -- it was 47:55 all the way back in 2009, so this was about a 90 second PR.

Mile 1: 7:21 -- went out a little fast.

Mile 2: 7:35 -- this mile was mostly into a headwind, and I figured it would probably be my slowest mile if all went well.

Mile 3: 7:27

Mile 4: 7:30

Mile 5: 7:28

Mile 6: 7:28

Final 0.22 -- 1:37 (7:15 pace)

Overal average: 7:28/mi

Obviously I'm happy with this, but I know this time is still a little soft. Give me a crisp morning in late October instead of an 80 degree evening in mid-June and I'm real confident I put up a 45x.

Good luck to everybody else racing this weekend. Especially gruecd, who could use some mojo.

You need to race more often laying down numbers like this. WAY TO BEAT THE HEAT!!! Your consistancy is paying off. Soft to one man is hard to another.

 

[sho nuff]

Great job Ivan....especially in the 80 degree crap holding that consistent of a pace...

 

[2Young2BBald]

Well, I did my part to get the FFA off to a good weekend at my local 10K. Probably only about 50 runners total and results won't be posted online for a few days, but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24. I had to look up my previous PR right before I walked out the door -- it was 47:55 all the way back in 2009, so this was about a 90 second PR.

Mile 1: 7:21 -- went out a little fast.

Mile 2: 7:35 -- this mile was mostly into a headwind, and I figured it would probably be my slowest mile if all went well.

Mile 3: 7:27

Mile 4: 7:30

Mile 5: 7:28

Mile 6: 7:28

Final 0.22 -- 1:37 (7:15 pace)

Overal average: 7:28/mi

Obviously I'm happy with this, but I know this time is still a little soft. Give me a crisp morning in late October instead of an 80 degree evening in mid-June and I'm real confident I put up a 45x.

Good luck to everybody else racing this weekend. Especially gruecd, who could use some mojo.

You need to race more often laying down numbers like this. WAY TO BEAT THE HEAT!!! Your consistancy is paying off. Soft to one man is hard to another.

You've been downright Shakespearean with your posts lately.Way to go IK, great start to the weekend!!

 

[Ned]

Well, I did my part to get the FFA off to a good weekend at my local 10K. Probably only about 50 runners total and results won't be posted online for a few days, but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24. I had to look up my previous PR right before I walked out the door -- it was 47:55 all the way back in 2009, so this was about a 90 second PR.

Mile 1: 7:21 -- went out a little fast.

Mile 2: 7:35 -- this mile was mostly into a headwind, and I figured it would probably be my slowest mile if all went well.

Mile 3: 7:27

Mile 4: 7:30

Mile 5: 7:28

Mile 6: 7:28

Final 0.22 -- 1:37 (7:15 pace)

Overal average: 7:28/mi

Obviously I'm happy with this, but I know this time is still a little soft. Give me a crisp morning in late October instead of an 80 degree evening in mid-June and I'm real confident I put up a 45x.

Good luck to everybody else racing this weekend. Especially gruecd, who could use some mojo.

Nice!!

 

[Sean]

great race Ivan - congrats! Nice way to kick off the weekend.

 

[Dexter]

Motor City Tri tomorrow. Can't wait.

 

[sho nuff]

Bonkity bonkity bonk...

Routine got all messed up this morning. 5 hours of sleep...up and ready to go before 7 am...had in-laws in and ended up not getting out the door til around 8.

By then it was already 79* with 60%+ humidity.

First two miles felt ok, but not long after the HR was creeping and I was already soaked in sweat.

SLowed down to try and keep the HR down...finally at 6.25, I gave in.

Walked a bit and even then could not keep the HR under 155.

Jogged some downhill areas on the way back to the house.

Ended up totally 8 miles overall just because of being that far out from the house when the bonk really got me.

Lost almost 5 pounds during the run over that time.

If I had not been watching the HR, I likely would have finished off running at least the 8 (was going out for 10) if not suffering through more.

But I don't think those last miles would have been doing much for me...so Ned, you are rubbing off on me.

Will get out earlier tomorrow for a 4-5 mile recovery run to get myself back on track and do it early enough to avoid that heat.

 

[beer 302]

Motor City Tri tomorrow. Can't wait.

Kick it's ###!Had a great run (for me) this morning. Took on some hills that are my personal nemesis and got through them. 5.26 miles, last run before I start a HM training schedule next Tuesday.Mile 1 - 9:11Mile 2 - 10:02Mile 3 - 10:06Mile 4 - 10:56 ( guess where the hills started)Mile 5 - 10:40Mile 6 - 9:34I can tell the slow distance runs is paying off, felt very strong trucking up those hills. There was also a nice 12 mph headwind I was going into for the last three miles. Thanks to all for continued advice & support. Good luck to everyone racing this weekend!

 

[prosopis]

Great race IK!!

Pigskin- You are one tough mfr. Trying to run with ripped up Labrum? Damn

Thanks for all the plantars fascitis advice.

I have been icing and taping the foot. I am also strretching it before I get out of bed in the am. I have been doing much more elyptical,rowing,and stairs for cardio.

I did get up before sunrise this am and did a slow 10 mile recovery run. I just wanted a slow fun run outside and I am hoping the slower pace will be easier on my foot.

10 miles, avg pace 11:27, avg HR 151.

It felt really good to be on the streets again. My foot is hurting but I iced it,taped it,and took IBU 800mg when I got home.

Good luck to Grue!!!

 

[2Young2BBald]

Motor City Tri tomorrow. Can't wait.

+1. Weatherman better be wrong. I'd much rather swim than run the first leg.

 

[SteelCurtain]

Ran a local 5K this AM. Other than a 2 mile run a week ago, this is my first run since my marathon 3 weeks ago.

Not really sure what to expect, so decided that I wanted to break 22 minutes but thought that 22:30 might be more reasonable.

I ran down from my house as a warm up. Got my bib and did some speed work to get my legs moving a bit.

I sanded mile 1 by shooting out to a 6:44 pace. In fact, at the half mile mark, I was at a 6:18 pace . In mile 2, I got passed by a couple people as I slowed to a 7:23 pace. Mile 3 was the appropriate 5K death feel, but it was nice to pick off a few people as I pushed a 7:10 pace. The last 0.1, I did a 6:19 pace to finish 21:50 (7:04 pace). I finished 10th overall (out of 103 people) and 3rd in my AG. I'm pleased by my effort and hope this helps with my motivation to get back out there. I'll try to slog through a longer run tomorrow. (Father's day so I have no excuse.)

The best part though was after the 5K, they had a kids race. It was 1 mile race and my 7 and 4 year olds wanted to run. I decided I would stay with the 4 year old for the race. The start happens and I see my 7 year old in a sprint near the front. The 4 year old was on cruise control in a nice and easy pace. It was an out and back so I got to see my 7 year old cruising back. He had the biggest smile. When it was all said and done, the 7 year old finished 5th (out of 25ish kids) and was ahead of a bunch of older kids. He did the mile in 8:21. The 4 year old did it in 14x (with dad carrying him approximately 2/10ths of a mile.) Both got medals and were happy as could be. The 7 year old said to me "I'm so proud of myself coming in 5th place." This has been a great morning. Proud dad here.

 

[SteelCurtain]

Well, I did my part to get the FFA off to a good weekend at my local 10K. Probably only about 50 runners total and results won't be posted online for a few days, but I managed to come in 2nd in my AG (probably last in my AG too) with a 46:24. I had to look up my previous PR right before I walked out the door -- it was 47:55 all the way back in 2009, so this was about a 90 second PR.

Mile 1: 7:21 -- went out a little fast.

Mile 2: 7:35 -- this mile was mostly into a headwind, and I figured it would probably be my slowest mile if all went well.

Mile 3: 7:27

Mile 4: 7:30

Mile 5: 7:28

Mile 6: 7:28

Final 0.22 -- 1:37 (7:15 pace)

Overal average: 7:28/mi

Obviously I'm happy with this, but I know this time is still a little soft. Give me a crisp morning in late October instead of an 80 degree evening in mid-June and I'm real confident I put up a 45x.

Good luck to everybody else racing this weekend. Especially gruecd, who could use some mojo.

Great run and very consistent pacing. Way to go!

 

[IvanKaramazov]

Nice job, Steele. Kids are runs are awesome.

 

[Sand]

In fact, at the half mile mark, I was at a 6:18 pace .

So proud of you!

In mile 2, I got passed by a couple people as I slowed to a 7:23 pace.

But this is no bueno. You should slow down at a 3% clip per mile. After a 6:18 you should have hit a 6:30ish or so.

Mile 3 was the appropriate 5K death feel, but it was nice to pick off a few people as I pushed a 7:10 pace.

Much better here! The good thing about 5ks is that they come and go quick and you should be able to try some new stuff next time around. With proper pacing you can probably hit 21:30 pretty readily.

-----

On my end I did a good ride on Thursday - 26 miles. Friday was a 5mile run in which my central governor has gotten a kick in the ### because I was hitting 175+bpm and feeling fine running. Most of the time I am wheezing and gasping there. It did come at the price of tweaking my calf again, so I've got to lay off running for a few more days. Also swam a bit yesterday. Finished with 5x100 holding 1:11-1:12 for those. That, honestly is just kicking some ####### ###. My swim workouts this summer will likely be relatively short, but I plan on a huge percentage of speedwork. Gonna boost up the top end to further devastate people in the swim portion of tris down the line.

 

[SteelCurtain]

With proper pacing you can probably hit 21:30 pretty readily.-----

Thanks. My PR last September was set at 21:18. I'm not in tip top shape and I only got about 5 hours of sleep last night. This fall, I'll make another run at the 5K PR.

 

[tri-man 47]

Steel Curtain - great race, post marathon! Great family story!! So cool about the kids.

I had a sho nuff experience as well today. Decided to follow up yesterday's speed work by going to the trails for a lengthy run in the shade on a hot morning. Went to a place with some nice single track trails. Had planned to run 11, decided on the drive over to do 13, turns out I had enough fluids to only get me through about 9 ...so the last few miles were not very pretty - probably about a 4 min/:30 second run/walk pace. But, I survived it, and the early miles were all great fun.

 

[prosopis]

Ran a local 5K this AM. Other than a 2 mile run a week ago, this is my first run since my marathon 3 weeks ago. Not really sure what to expect, so decided that I wanted to break 22 minutes but thought that 22:30 might be more reasonable.I ran down from my house as a warm up. Got my bib and did some speed work to get my legs moving a bit. I sanded mile 1 by shooting out to a 6:44 pace. In fact, at the half mile mark, I was at a 6:18 pace . In mile 2, I got passed by a couple people as I slowed to a 7:23 pace. Mile 3 was the appropriate 5K death feel, but it was nice to pick off a few people as I pushed a 7:10 pace. The last 0.1, I did a 6:19 pace to finish 21:50 (7:04 pace). I finished 10th overall (out of 103 people) and 3rd in my AG. I'm pleased by my effort and hope this helps with my motivation to get back out there. I'll try to slog through a longer run tomorrow. (Father's day so I have no excuse.)The best part though was after the 5K, they had a kids race. It was 1 mile race and my 7 and 4 year olds wanted to run. I decided I would stay with the 4 year old for the race. The start happens and I see my 7 year old in a sprint near the front. The 4 year old was on cruise control in a nice and easy pace. It was an out and back so I got to see my 7 year old cruising back. He had the biggest smile. When it was all said and done, the 7 year old finished 5th (out of 25ish kids) and was ahead of a bunch of older kids. He did the mile in 8:21. The 4 year old did it in 14x (with dad carrying him approximately 2/10ths of a mile.) Both got medals and were happy as could be. The 7 year old said to me "I'm so proud of myself coming in 5th place." This has been a great morning. Proud dad here.

 

[Sean]

SteelCurtain - very cool run by your kids! My 6 year old has taken an interest in my running and has been asking when we are going to a race together.

Oh yeah - you did pretty good too Nice race!

 

[Ned]

Ran a local 5K this AM. Other than a 2 mile run a week ago, this is my first run since my marathon 3 weeks ago. Not really sure what to expect, so decided that I wanted to break 22 minutes but thought that 22:30 might be more reasonable.I ran down from my house as a warm up. Got my bib and did some speed work to get my legs moving a bit. I sanded mile 1 by shooting out to a 6:44 pace. In fact, at the half mile mark, I was at a 6:18 pace . In mile 2, I got passed by a couple people as I slowed to a 7:23 pace. Mile 3 was the appropriate 5K death feel, but it was nice to pick off a few people as I pushed a 7:10 pace. The last 0.1, I did a 6:19 pace to finish 21:50 (7:04 pace). I finished 10th overall (out of 103 people) and 3rd in my AG. I'm pleased by my effort and hope this helps with my motivation to get back out there. I'll try to slog through a longer run tomorrow. (Father's day so I have no excuse.)The best part though was after the 5K, they had a kids race. It was 1 mile race and my 7 and 4 year olds wanted to run. I decided I would stay with the 4 year old for the race. The start happens and I see my 7 year old in a sprint near the front. The 4 year old was on cruise control in a nice and easy pace. It was an out and back so I got to see my 7 year old cruising back. He had the biggest smile. When it was all said and done, the 7 year old finished 5th (out of 25ish kids) and was ahead of a bunch of older kids. He did the mile in 8:21. The 4 year old did it in 14x (with dad carrying him approximately 2/10ths of a mile.) Both got medals and were happy as could be. The 7 year old said to me "I'm so proud of myself coming in 5th place." This has been a great morning. Proud dad here.

 

[BassNBrew]

Ran a local 5K this AM. Other than a 2 mile run a week ago, this is my first run since my marathon 3 weeks ago. Not really sure what to expect, so decided that I wanted to break 22 minutes but thought that 22:30 might be more reasonable.I ran down from my house as a warm up. Got my bib and did some speed work to get my legs moving a bit. I sanded mile 1 by shooting out to a 6:44 pace. In fact, at the half mile mark, I was at a 6:18 pace . In mile 2, I got passed by a couple people as I slowed to a 7:23 pace. Mile 3 was the appropriate 5K death feel, but it was nice to pick off a few people as I pushed a 7:10 pace. The last 0.1, I did a 6:19 pace to finish 21:50 (7:04 pace). I finished 10th overall (out of 103 people) and 3rd in my AG. I'm pleased by my effort and hope this helps with my motivation to get back out there. I'll try to slog through a longer run tomorrow. (Father's day so I have no excuse.)The best part though was after the 5K, they had a kids race. It was 1 mile race and my 7 and 4 year olds wanted to run. I decided I would stay with the 4 year old for the race. The start happens and I see my 7 year old in a sprint near the front. The 4 year old was on cruise control in a nice and easy pace. It was an out and back so I got to see my 7 year old cruising back. He had the biggest smile. When it was all said and done, the 7 year old finished 5th (out of 25ish kids) and was ahead of a bunch of older kids. He did the mile in 8:21. The 4 year old did it in 14x (with dad carrying him approximately 2/10ths of a mile.) Both got medals and were happy as could be. The 7 year old said to me "I'm so proud of myself coming in 5th place." This has been a great morning. Proud dad here.

Tell the 7 yo to htfu and get on the podium next time otherwise there will be a drastic reduction cookies and ice cream. A little more focus on preparation such as studying the course ahead of time and a little less Elmo time would seem appropriate.

 

[BassNBrew]

On my end I did a good ride on Thursday - 26 miles. Friday was a 5mile run in which my central governor has gotten a kick in the ### because I was hitting 175+bpm and feeling fine running. Most of the time I am wheezing and gasping there. It did come at the price of tweaking my calf again, so I've got to lay off running for a few more days. Also swam a bit yesterday. Finished with 5x100 holding 1:11-1:12 for those. That, honestly is just kicking some ####### ###. My swim workouts this summer will likely be relatively short, but I plan on a huge percentage of speedwork. Gonna boost up the top end to further devastate people in the swim portion of tris down the line.

London calling?You'll be able to walk the runs with the lead you'l have.

 

[sho nuff]

Ran a local 5K this AM. Other than a 2 mile run a week ago, this is my first run since my marathon 3 weeks ago. Not really sure what to expect, so decided that I wanted to break 22 minutes but thought that 22:30 might be more reasonable.I ran down from my house as a warm up. Got my bib and did some speed work to get my legs moving a bit. I sanded mile 1 by shooting out to a 6:44 pace. In fact, at the half mile mark, I was at a 6:18 pace . In mile 2, I got passed by a couple people as I slowed to a 7:23 pace. Mile 3 was the appropriate 5K death feel, but it was nice to pick off a few people as I pushed a 7:10 pace. The last 0.1, I did a 6:19 pace to finish 21:50 (7:04 pace). I finished 10th overall (out of 103 people) and 3rd in my AG. I'm pleased by my effort and hope this helps with my motivation to get back out there. I'll try to slog through a longer run tomorrow. (Father's day so I have no excuse.)The best part though was after the 5K, they had a kids race. It was 1 mile race and my 7 and 4 year olds wanted to run. I decided I would stay with the 4 year old for the race. The start happens and I see my 7 year old in a sprint near the front. The 4 year old was on cruise control in a nice and easy pace. It was an out and back so I got to see my 7 year old cruising back. He had the biggest smile. When it was all said and done, the 7 year old finished 5th (out of 25ish kids) and was ahead of a bunch of older kids. He did the mile in 8:21. The 4 year old did it in 14x (with dad carrying him approximately 2/10ths of a mile.) Both got medals and were happy as could be. The 7 year old said to me "I'm so proud of myself coming in 5th place." This has been a great morning. Proud dad here.

Awesome race for you and the kids.Another batch of new guys to dust my times .

 

[Sand]

On my end I did a good ride on Thursday - 26 miles. Friday was a 5mile run in which my central governor has gotten a kick in the ### because I was hitting 175+bpm and feeling fine running. Most of the time I am wheezing and gasping there. It did come at the price of tweaking my calf again, so I've got to lay off running for a few more days. Also swam a bit yesterday. Finished with 5x100 holding 1:11-1:12 for those. That, honestly is just kicking some ####### ###. My swim workouts this summer will likely be relatively short, but I plan on a huge percentage of speedwork. Gonna boost up the top end to further devastate people in the swim portion of tris down the line.

London calling?You'll be able to walk the runs with the lead you'l have.

I crushed my AG in the swim last weekend and still ended up 8th. Swims are usually too short to make much of a difference. Feels good to be moving pretty well in the water, though.

 

[Prince Myshkin]

ran 5.1 miles today...longest run of my life!!! they were 5.1 slow miles, but completed nonetheless.

hit a bit of a wall at about 3.5 miles, but i did a little self-check and decided my legs felt really good and i was fine cardio-wise, so it was just a mental thing. once i figured that part out, i was great the rest of the way in.

 

[Ned]

Solid weekend of running, especially coming off of the HM last weekend.

Yesterday was an 8mi MLR. I did this same workout on Thursday and it was completely different thanks to the sun. Amazing how much effect the sun has on you. 9:36/149 (Thursday's was 9:20/139 for comparison)

Today was a 2:15 trail run. I'm done measuring these trail runs by GPS mileage. Its totally unreliable, so I'm going to run them by time. It was a gorgeous 63 degrees, low humidity and cloudy. Awesome conditions for mid June. Things felt so good I decided to extend the run to 2:30. I was having just too much fun. Ran for 2:32 @ Avg HR 147. GPS got me at 13.85mi which I know is way off. It's probably closer to 14.4-14.5. I decided to do something different today and snap a few pics with my iphone...

Pic doesn't do it justice, but starting the day out right on this hill.

The Arc Corner Monument marks the point where PA and DE meet at the base of the arc in the DE state line.

Some fun sidewinders snake along the side of a hill for a few miles. I love this trail.

Tight single track that maybe only 2Y2BB could run without crouching under the brush.

 

[prosopis]

ran 5.1 miles today...longest run of my life!!! they were 5.1 slow miles, but completed nonetheless.

hit a bit of a wall at about 3.5 miles, but i did a little self-check and decided my legs felt really good and i was fine cardio-wise, so it was just a mental thing. once i figured that part out, i was great the rest of the way in.

Those self checks followed with the realization that I can do this is one of my favorite aspects about running.Congrats on the new distance

 

[tri-man 47]

ran 5.1 miles today...longest run of my life!!! they were 5.1 slow miles, but completed nonetheless.

hit a bit of a wall at about 3.5 miles, but i did a little self-check and decided my legs felt really good and i was fine cardio-wise, so it was just a mental thing. once i figured that part out, i was great the rest of the way in.

Those self checks followed with the realization that I can do this is one of my favorite aspects about running.Congrats on the new distance

 

[IvanKaramazov]

ran 5.1 miles today...longest run of my life!!! they were 5.1 slow miles, but completed nonetheless.

hit a bit of a wall at about 3.5 miles, but i did a little self-check and decided my legs felt really good and i was fine cardio-wise, so it was just a mental thing. once i figured that part out, i was great the rest of the way in.

Nice job. Building up mileage the first time is hard work. Ned -- Nice pics. Looks like a pretty cool (and hard) trail.

___________________________

Okay, so racing on Friday night and following that up with a long run on a hot, steamy Sunday afternoon isn't a very good plan. I was still a little sore from the 10K, but I really like getting the week's LR out of the way relatively early, so I went ahead and did 14 after church. The weather orignally was supposed to be relatively good (overcast and mid-70s), but we got a surprise thunderstorm this morning that instead resulted in nothing but sunshine, temps in the mid-80s, and high humidity. I ended up averaging just slightly over 10:00/mi. I know it's basically impossible to do your long runs too slow, but this is a little on the slow end even for me. Glad I wasn't scheduled for any more than this -- I don't think I could have made it more than just a couple more miles in the heat and sun. In the big picture, this was probably a really good training run even if it felt like a slog at the time.

 

[Sand]

Solid weekend of running, especially coming off of the HM last weekend.

Yesterday was an 8mi MLR. I did this same workout on Thursday and it was completely different thanks to the sun. Amazing how much effect the sun has on you. 9:36/149 (Thursday's was 9:20/139 for comparison)

Today was a 2:15 trail run. I'm done measuring these trail runs by GPS mileage. Its totally unreliable, so I'm going to run them by time. It was a gorgeous 63 degrees, low humidity and cloudy. Awesome conditions for mid June. Things felt so good I decided to extend the run to 2:30. I was having just too much fun. Ran for 2:32 @ Avg HR 147. GPS got me at 13.85mi which I know is way off. It's probably closer to 14.4-14.5. I decided to do something different today and snap a few pics with my iphone...

Looks like a great run!

The Arc Corner Monument marks the point where PA and DE meet at the base of the arc in the DE state line.

Wow - y'all really go all out on monuments...

 

[IvanKaramazov]

The Arc Corner Monument marks the point where PA and DE meet at the base of the arc in the DE state line.

Wow - y'all really go all out on monuments...

 

[beer 302]

Need some advice. My running right now is kind of rudderless, meaning I have no real direction or objective to it other than to just get out and run. I decided to do a HM training course and am trying to decide which one I should do

Novice 2 or

Intermediate?

I'm leaning toward the intermediate schedule. I can handle the distances, at least up to week 4-5 now just have never really pushed myself. Novice 2 is probably closer to what I do now and I just don't want to get bored with it. Running 400's would require me to find someplace to run them, local HS is about 6 miles away so time becomes a factor in the mornings. Any thoughts or suggestions?

 

[IvanKaramazov]

Need some advice. My running right now is kind of rudderless, meaning I have no real direction or objective to it other than to just get out and run. I decided to do a HM training course and am trying to decide which one I should do

Novice 2 or

Intermediate?

I'm leaning toward the intermediate schedule. I can handle the distances, at least up to week 4-5 now just have never really pushed myself. Novice 2 is probably closer to what I do now and I just don't want to get bored with it. Running 400's would require me to find someplace to run them, local HS is about 6 miles away so time becomes a factor in the mornings. Any thoughts or suggestions?

This is the easiest question ever. If you feel rudderless and you're looking for a spark, don't pick the plan that already puts you on week 5. Do the one that pushes you and introduces new stuff to your training routine. You don't say whether you're actually planning to run a HM or not -- it's not that hard to incorporate speedwork into your schedule even if you're not really training for anything in particular. Maybe the intermediate program gives you some ideas that can become a new normal for you.You're relatively new to this thread, but if you're shopping for HM programs and looking for an itch to scratch, you really need to read Pete Pfitzinger's Advanced Marathoning. This book has been referenced a million times in this tread. Don't be put off by the title. This book is incredibly useful for people who might never run a single marathon ever. Pfitz does a stellar job explaining the whys and hows of various types of training, obviously with an eye toward 26.2, but it all carries over to other distances. If you buy this book and read the first several chapters and don't feel like you got your money's worth, PM me and I will send you a check to cover the $20 or so that you spent on it. Seriously.

On the 400s, you can get by without a track if you have a Garmin or can find a marked 400m section of road. Of course a track is better, but we all have to make do sometimes.