Ran a 10k in June (7 Viewers)

[Sean]

Man reading this thread is depressing me these days. Tried to run twice since my 10k last week. Did 5.5 on Sunday that was relatively pain free but could only manage 3 yesterday before I had to tap out due to my knee. I'm going to shut it down now and get to the dr (which i should have done already I know). I'm still guessing he will tell me it is ITBS but I'm not so sure anymore. I'll try some cross-training in the meantime to keep up my fitness.

If you suspect that it's ITBS, I assume you've already been using a foam roller and that you've tried deep-tissue massage?

Yeah foam roller, lots of stretching and different exercises for hip strength.

 

[pmbrown_22]

Just got in 6 hilly miles. Pretty good pace as well with the heat. I think we averaged about 8:45 with the hills. I will take it at this point.

Have a great day all.

 

[jb1020]

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns.

I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm.

This Dec marathon has me nervous....

You guys keep up the good work.

 

[tri-man 47]

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns. I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm. This Dec marathon has me nervous....You guys keep up the good work.

Can't run? Build strength for when you do get back out there. Squats with a cute little 10 lb weight, etc.

 

[IvanKaramazov]

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns.

I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm.

This Dec marathon has me nervous....

You guys keep up the good work.

How come you're getting up to take care of the baby? You drove your wife to the hospital to give birth, so she owes you.

 

[jb1020]

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns.

I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm.

This Dec marathon has me nervous....

You guys keep up the good work.

How come you're getting up to take care of the baby? You drove your wife to the hospital to give birth, so she owes you.

I held her hand when she pushed too, and got her ice all day...this is good stuff keep it coming.

 

[jb1020]

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns. I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm. This Dec marathon has me nervous....You guys keep up the good work.

Can't run? Build strength for when you do get back out there. Squats with a cute little 10 lb weight, etc.

Now that we've settled back in, after 10 days in and out of the hospital, the goal is to work in the ab ripper 3 days a week, Kenpo twice a week and at a minimum 15-20 miles running.

 

[tri-man 47]

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns.

I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm.

This Dec marathon has me nervous....

You guys keep up the good work.

How come you're getting up to take care of the baby? You drove your wife to the hospital to give birth, so she owes you.

I held her hand when she pushed too, and got her ice all day...this is good stuff keep it coming.

She's going to be lollygagging at home for several weeks, if not years, while you're out doing the hard, hard work of supporting a family. If she really cared, she'd let you fly to Vegas for a couple of days before you return to the rat race.

 

[BassNBrew]

Most importantly, I woke up with zero extra pain in my hip from yesterday's 2 mile run!

I love this and hate this at the same time. I love that you had no extra pain, but I hate the fact that you have to specify that you're talking about "extra" pain.------------Another good run yesterday afternoon. It was hot again (low 80s) but less humid, and I knocked out another solid negative-split 8-miler. First 4 miles in 31:09, then went 7:31, 7:19, 7:06, and 7:08 (29:04) for an overall average of 7:32/mile.Either today or tomorrow I'll do 6 miles with 2 x 1.5 miles tempo, rest the other day, and then 18 miles on Saturday and 8 on Sunday.

I know this is against the grain, but consider doing so positive split work. Most of my training was hr based so I bled off speed steadily during training and the last hour was always a struggle to keep going. When the event rolled around I was actually strongest in the first quarter and second half. The second half can partially be explained by going downhill, but I think your running a similair profile with the work front loaded. Regardless, having training runs where the second half was a struggle was mentally beneficial.

 

[BassNBrew]

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns.

I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm.

This Dec marathon has me nervous....

You guys keep up the good work.

How come you're getting up to take care of the baby? You drove your wife to the hospital to give birth, so she owes you.

Geez...after going to all the trouble to impregnate her, you would think she would be more grateful.

 

[2Young2BBald]

The SWOLF score and accurate lap counts alone are worth the Add 4 different graphic swim depictions and it is just what a slut like you needs. I just wonder what a crappy swimmer like you could score on the SWOLF scale. I haven't achieved an average score of 40 on any of the 1/2 dozen pool swims I've done so far with the thing.

I'm note a real big believer in the SWOLF thing, but for kicks I went and looked up what I do (I do have a Swimsense, which does the same thing as the 910 in the pool). It is evidently pretty constant between short stuff and long stuff at 27-28.

Swam 2,250 tonight and just popped the data into Garmin Connect. Spotted and Excel Icon at the bottom of one of the graphs. Turns out you can get an instant spreadsheet of each swim with 15 data points for each 25 yard length. Trying to figure out how I can vary from 14 to 10 strokes per length. That seems like a huge difference for such a short distance.

 

[Prince Myshkin]

got a couple of miles in this morning while traveling. i struggled more than usual though, and was a little concerned until it hit me..."ur in albuquerque at nearly 5000 ft of elevation, dumb-###."

 

[prosopis]

Very pleased with my run tonight. Ended up running 17 at 7:40 average pace. Since I was feeling well, I ended up running the second half faster than the first. I've had a couple disappointing runs recently so it was nice feeling like my old self. I played golf last night instead of running and I think that extra day off helped quite a bit. I haven't run a long run like that in the evening in some time and forgot how much I like them -- it's so much better to run when the sun is going down and the temperature's getting cooler and cooler instead of the reverse. I was in need of a confidence boost before my half marathon in a week and a half and I think this was it.

Damn that is fast.

 

[prosopis]

Great stuff going on in here. I dont respond very much in here but I do want every one to know I find a ton of inspiration in here. You guys are all awesome. I love this thread.

 

[Sand]

The SWOLF score and accurate lap counts alone are worth the Add 4 different graphic swim depictions and it is just what a slut like you needs. I just wonder what a crappy swimmer like you could score on the SWOLF scale. I haven't achieved an average score of 40 on any of the 1/2 dozen pool swims I've done so far with the thing.

I'm note a real big believer in the SWOLF thing, but for kicks I went and looked up what I do (I do have a Swimsense, which does the same thing as the 910 in the pool). It is evidently pretty constant between short stuff and long stuff at 27-28.

Swam 2,250 tonight and just popped the data into Garmin Connect. Spotted and Excel Icon at the bottom of one of the graphs. Turns out you can get an instant spreadsheet of each swim with 15 data points for each 25 yard length. Trying to figure out how I can vary from 14 to 10 strokes per length. That seems like a huge difference for such a short distance.

I wouldn't trust data that granular. Your strokes/length doesn't change that much.

 

[tri-man 47]

The SWOLF score and accurate lap counts alone are worth the Add 4 different graphic swim depictions and it is just what a slut like you needs. I just wonder what a crappy swimmer like you could score on the SWOLF scale. I haven't achieved an average score of 40 on any of the 1/2 dozen pool swims I've done so far with the thing.

I'm note a real big believer in the SWOLF thing, but for kicks I went and looked up what I do (I do have a Swimsense, which does the same thing as the 910 in the pool). It is evidently pretty constant between short stuff and long stuff at 27-28.

Swam 2,250 tonight and just popped the data into Garmin Connect. Spotted and Excel Icon at the bottom of one of the graphs. Turns out you can get an instant spreadsheet of each swim with 15 data points for each 25 yard length. Trying to figure out how I can vary from 14 to 10 strokes per length. That seems like a huge difference for such a short distance.

I wouldn't trust data that granular. Your strokes/length doesn't change that much.

Don't stop him, he's rolling.

 

[Ned]

grue - thats a good run in 80+ degrees.

Sean - I echo grue's deep tissue massage. Find a good MT that specializes in sports or running (even better) and tell them what's going on. They'll dig thru your legs and work those ITBs hard.

Ivan - Finishing a 5 day string of Pfitz is tough. Finishing it with a strong GA run is awesome.

sho - Nice work! Figure out that max so we know what those HR numbers really mean reachon: Don't sweat the HR creep at the end. Totally normal. I'm convinced a good portion of that is mental where you get worked up/excited about finishing.

jb - Maybe make the December race a half instead? No sense in running yourself into the ground.

___________________________

9mi MLR at 5 this morning. Pretty much identical conditions all this week (71 + 59 dew). I feel locked in right now. Miles are clicking away easily. 9:22/142

 

[2Young2BBald]

The SWOLF score and accurate lap counts alone are worth the Add 4 different graphic swim depictions and it is just what a slut like you needs. I just wonder what a crappy swimmer like you could score on the SWOLF scale. I haven't achieved an average score of 40 on any of the 1/2 dozen pool swims I've done so far with the thing.

I'm note a real big believer in the SWOLF thing, but for kicks I went and looked up what I do (I do have a Swimsense, which does the same thing as the 910 in the pool). It is evidently pretty constant between short stuff and long stuff at 27-28.

Swam 2,250 tonight and just popped the data into Garmin Connect. Spotted and Excel Icon at the bottom of one of the graphs. Turns out you can get an instant spreadsheet of each swim with 15 data points for each 25 yard length. Trying to figure out how I can vary from 14 to 10 strokes per length. That seems like a huge difference for such a short distance.

I wouldn't trust data that granular. Your strokes/length doesn't change that much.

Don't stop him, he's rolling.

Exactly. I didn't do my analysis in a vacuum. I also considered the barometric pressure, lunar phase, my horoscope and the impact of old lady perfume on the pool's viscosity (significant impact).

 

[gruecd]

Did my first speedwork in months last night, and it went really well. Did 1.5 miles warmup, then 2 x 1.5 miles tempo (6:27 pace both reps) with a 90-second jog in between. Add cooldown for a total of 6 miles.

Felt comfortably hard, which is exactly how a tempo run is supposed to feel. SRD today, 18 miles tomorrow morning.

 

[sho nuff]

sho - Nice work! Figure out that max so we know what those HR numbers really mean reachon: Don't sweat the HR creep at the end. Totally normal. I'm convinced a good portion of that is mental where you get worked up/excited about finishing.

Yeah, I have to get a more accurate max...at one point I figured it on a run to be about 190...but I don't think that is it. I think its a bit higher than that.Have been contemplating a 5k in 2 weeks but have held off signing up for it.

May give it a go if only to give a good hard effort and get a better idea of my max.

Part of the creep was also going from some decent shade to full sun towards the end IMO...felt much warmer the last couple of miles with that.

 

[jb1020]

jb - Maybe make the December race a half instead? No sense in running yourself into the ground.

Its locked in my man. The half filled up a long time ago. My first kid started sleeping thru the night at 10 weeks. If that holds I can be in a solid routine by Sept 1. I have no real goals for the time being it will be the first race I have truly ran "for fun."

 

[17seconds]

Made it through 10 at just over an 8 minute pace, debated extending it a bit further during mile 7 but began feeling the dreaded nipple burn shortly thereafter and decided against it. I think I chose wisely. Dialing back the jogging stroller run a bit Thursday (shooting for a 9 min pace) and taking Friday off.

CVS spot bandages. I don't run without them.

Its a lesson you only have to learn one time.

I have a tramp stamp on my lower back from the chafing of my water belt.

 

[pigskinliquors]

Another good run yesterday afternoon. It was hot again (low 80s) but less humid, and I knocked out another solid negative-split 8-miler. First 4 miles in 31:09, then went 7:31, 7:19, 7:06, and 7:08 (29:04) for an overall average of 7:32/mile.

Either today or tomorrow I'll do 6 miles with 2 x 1.5 miles tempo, rest the other day, and then 18 miles on Saturday and 8 on Sunday.

Great to see you churning out good workouts I always liked to negative split (mostly bc I took awhile to warm-up), but like BnB's reasoning behind positive splitting.

This was a nice confidence boost because a lot of my recent runs have felt like slogs thanks to the weather, so it's nice to get reinforcement that I'm gaining a little fitness. Due to some scheduling quirks, I did my five runs for the week back-to-back-to-back-to-back-to-back, so I now have two consecutive SDOs coming up. Can't remember the last time I had that.

Looks like the tide is turning and people are starting to conquer the heat! Nice run and enjoy your deserved rest

Just got in 6 hilly miles. Pretty good pace as well with the heat. I think we averaged about 8:45 with the hills. I will take it at this point.

Have a great day all.

More conquering!!!!!!!!!!! Heat/summer be damned!

My fitness is in survival mode right now. This baby business is no joke! 2 years ago when I was going thru this the first time I did no exercise and was about 230lbs of dead weight, so running was the least of my concerns.

I've been able to muster up one early morning run in the past week. Sleeping in 2 hours intervals puts me in no condition to be running early. I've made a few late afternoon runs, which in this heat are just freaking demoralizing. It pains me to have absolutely no rhythm.

This Dec marathon has me nervous....

You guys keep up the good work.

Hang in there GB. It sucks when real life gets in the way of running life.

Squats with a cute little 10 lb weight, etc.

WTH?

That seems like a huge difference for such a short distance.

I'd analyze the bejesus out of this!

got a couple of miles in this morning while traveling. i struggled more than usual though, and was a little concerned until it hit me..."ur in albuquerque at nearly 5000 ft of elevation, dumb-###."

Stoopid elevation!___________________

My update:

I over last night, which was well-timed bc today is a SDO. I'm also achy as hell. A buddy took me and some friends out on a Polaris ride last night, and got off the path and flipped it (actually turtled it). We are all very fortunate to not have any bad injuries, but we all ache.

 

[comfortably numb]

Good luck this weekend everyone.

Stay safe!

I did (2) 3mile runs this week to cool down for my 5Mile race this Saturday.

 

[tri-man 47]

Bastille Day 8K Race Report

Running in this heat makes us strong for the fall, you say? Good, because three, hot weather, 5-ish mile races in 2 1/2 weeks has been challenging, to say the least. But it didn't stop me from silver medalling!

34:49

7:02/mile

179 avg HR

2/19 - 55-59 AG, 58/1298 overall

A rare evening race. Big crowds along Chicago's lakefront for a 5K and 8K. I picked the 8K because last year's 5K dumped us into the slower 8K runners halfway through, which was a pain. They wisely changed the courses so that did not occur, but I was already planning on the longer distance. Splits:

Mile 1 - 6:35/mi ..HR 166

Mile 2 - 6:57/mi ..HR 177

Mile 3 - 7:05/mi ..HR 182

Mile 4 - 7:16/mi ..HR 182

Mile 5 - 7:14/mi ..HR 184

It became a struggle rather quickly, and I didn't have any sort of kick at the end. I felt like I just couldn't stride over the second half. Gotta get stronger. I didn't bother with either water stop. My mind was willing to push, but I had nuttin.

Three good takeaways:

(1) Running a non-CARA race, it felt good to win some hardware again. First place was a few minutes in front of me, and third was a couple minutes behind.

(2) I found a new level of pain. I've averaged over 180 HR for the last mile of most of my races, but never for three miles! I didn't even look at it, knowing it would be depressingly high and encourage me to slow down. I hit 189 in the last mile, which is around my max. A 179 avg HR is also a new high since I started tracking it.

(3) I witnessed a new level of race stalking. During warm-ups, a young gal ran by me (she ended up being top female). Tight black shorts; bright pink half-top; petite. Nice. Right after she passes me, an older, gray haired guy on a bike rides by. I look, and realize his arm is bent up and he's holding up his i-phone and videotaping her while he follows behind. Brilliant!! I thought of mentioning it to her, but the creepiness > flattery of it.

 

[comfortably numb]

Awesome Tri.

Cracking sub 35 is freaking awesome.

I am aiming for sub 40 tomorrow.

 

[Juxtatarot]

Congrats on the hardware Tri-Man! Impressive sticktoitiveness with those heart rates.

 

[Kuz]

Great job Tri-Man

 

[Sean]

great race tri-man!

 

[IvanKaramazov]

Damn, tri. That's a great time. Looking forward to istalker race pics.

 

[Ned]

Bastille Day 8K Race Report

Running in this heat makes us strong for the fall, you say? Good, because three, hot weather, 5-ish mile races in 2 1/2 weeks has been challenging, to say the least. But it didn't stop me from silver medalling!

34:49

7:02/mile

179 avg HR

2/19 - 55-59 AG, 58/1298 overall

A rare evening race. Big crowds along Chicago's lakefront for a 5K and 8K. I picked the 8K because last year's 5K dumped us into the slower 8K runners halfway through, which was a pain. They wisely changed the courses so that did not occur, but I was already planning on the longer distance. Splits:

Mile 1 - 6:35/mi ..HR 166

Mile 2 - 6:57/mi ..HR 177

Mile 3 - 7:05/mi ..HR 182

Mile 4 - 7:16/mi ..HR 182

Mile 5 - 7:14/mi ..HR 184

It became a struggle rather quickly, and I didn't have any sort of kick at the end. I felt like I just couldn't stride over the second half. Gotta get stronger. I didn't bother with either water stop. My mind was willing to push, but I had nuttin.

Three good takeaways:

(1) Running a non-CARA race, it felt good to win some hardware again. First place was a few minutes in front of me, and third was a couple minutes behind.

(2) I found a new level of pain. I've averaged over 180 HR for the last mile of most of my races, but never for three miles! I didn't even look at it, knowing it would be depressingly high and encourage me to slow down. I hit 189 in the last mile, which is around my max. A 179 avg HR is also a new high since I started tracking it.

(3) I witnessed a new level of race stalking. During warm-ups, a young gal ran by me (she ended up being top female). Tight black shorts; bright pink half-top; petite. Nice. Right after she passes me, an older, gray haired guy on a bike rides by. I look, and realize his arm is bent up and he's holding up his i-phone and videotaping her while he follows behind. Brilliant!! I thought of mentioning it to her, but the creepiness > flattery of it.

That's how you push through!!!

 

[Sand]

Bastille Day 8K Race Report

34:49

7:02/mile

179 avg HR

Absolutely flying, man. And that HR is absurdly high. I can see where you were suffering pretty good here.

Oh, and distinctly proud of you for nailing that first mile.

 

[2Young2BBald]

Bastille Day 8K Race Report

34:49

7:02/mile

179 avg HR

Absolutely flying, man. And that HR is absurdly high. I can see where you were suffering pretty good here.

Oh, and distinctly proud of you for nailing that first mile.

Looking at the splits, In was going to ask if the heat got to his head and he forgot it was an 8K and thought he was running a 5K!!!!Way to hammer it TM!!

 

[Harris]

Awesome job tri-man! You up for a fall race sometime? I see you're running the FLW 5K....perhaps I'll get my registration on for that

 

[tri-man 47]

Awesome job tri-man! You up for a fall race sometime? I see you're running the FLW 5K....perhaps I'll get my registration on for that

Harris (and all) - thanks a lot. Yes, come on out in October for the FLW run!

 

[Hang 10]

So yeah, I strained my hamstring playing softball last night. I guess it's somewhere between at grade 1 and 2. Any suggestions on the best way to treat this thing and get me running ASAP.

 

[MAC_32]

So yeah, I strained my hamstring playing softball last night. I guess it's somewhere between at grade 1 and 2. Any suggestions on the best way to treat this thing and get me running ASAP.

Not the answer you want.Rest.I've strained my hams many-a times (not recently though *knock on wood*) and while the foam roller and massage are decent short term fixes the problem only goes away with rest. Once you start running again (if it's between a grade 1 and 2 strain - rest for a week) ice + heat when you're done and definitely do not push the pace at first.

 

[MAC_32]

Bastille Day 8K Race Report

Running in this heat makes us strong for the fall, you say? Good, because three, hot weather, 5-ish mile races in 2 1/2 weeks has been challenging, to say the least. But it didn't stop me from silver medalling!

34:49

7:02/mile

179 avg HR

2/19 - 55-59 AG, 58/1298 overall

A rare evening race. Big crowds along Chicago's lakefront for a 5K and 8K. I picked the 8K because last year's 5K dumped us into the slower 8K runners halfway through, which was a pain. They wisely changed the courses so that did not occur, but I was already planning on the longer distance. Splits:

Mile 1 - 6:35/mi ..HR 166

Mile 2 - 6:57/mi ..HR 177

Mile 3 - 7:05/mi ..HR 182

Mile 4 - 7:16/mi ..HR 182

Mile 5 - 7:14/mi ..HR 184

It became a struggle rather quickly, and I didn't have any sort of kick at the end. I felt like I just couldn't stride over the second half. Gotta get stronger. I didn't bother with either water stop. My mind was willing to push, but I had nuttin.

Three good takeaways:

(1) Running a non-CARA race, it felt good to win some hardware again. First place was a few minutes in front of me, and third was a couple minutes behind.

(2) I found a new level of pain. I've averaged over 180 HR for the last mile of most of my races, but never for three miles! I didn't even look at it, knowing it would be depressingly high and encourage me to slow down. I hit 189 in the last mile, which is around my max. A 179 avg HR is also a new high since I started tracking it.

(3) I witnessed a new level of race stalking. During warm-ups, a young gal ran by me (she ended up being top female). Tight black shorts; bright pink half-top; petite. Nice. Right after she passes me, an older, gray haired guy on a bike rides by. I look, and realize his arm is bent up and he's holding up his i-phone and videotaping her while he follows behind. Brilliant!! I thought of mentioning it to her, but the creepiness > flattery of it.

KILLIN IT!

 

[prosopis]

Bastille Day 8K Race Report

Running in this heat makes us strong for the fall, you say? Good, because three, hot weather, 5-ish mile races in 2 1/2 weeks has been challenging, to say the least. But it didn't stop me from silver medalling!

34:49

7:02/mile

179 avg HR

2/19 - 55-59 AG, 58/1298 overall

A rare evening race. Big crowds along Chicago's lakefront for a 5K and 8K. I picked the 8K because last year's 5K dumped us into the slower 8K runners halfway through, which was a pain. They wisely changed the courses so that did not occur, but I was already planning on the longer distance. Splits:

Mile 1 - 6:35/mi ..HR 166

Mile 2 - 6:57/mi ..HR 177

Mile 3 - 7:05/mi ..HR 182

Mile 4 - 7:16/mi ..HR 182

Mile 5 - 7:14/mi ..HR 184

It became a struggle rather quickly, and I didn't have any sort of kick at the end. I felt like I just couldn't stride over the second half. Gotta get stronger. I didn't bother with either water stop. My mind was willing to push, but I had nuttin.

That is amazing!!!!!!Congrats on the hardware!!!!

 

[prosopis]

I got 11 miles done today. It was freaking miserable, I was soaked before I got to the end of my driveway. I had way to many beers last night which made it worse.

I got up at 4:00 am but did not get on the road till 4:45am

It was 80 out with 83% humidity at 5:00 am

Anyway like I said I was dripping fast. About mile 9 it started pouring on me. My first experience being trapped in really heavy down pour. I just kept going. There was really no other choice as I am in middle of no where.

11 miles avg pace 10:44 with the last mile being my slowest at 11:12.

Avg HR was 155. My Hr seems to be improving

I am going to San Diego next week and I hope to sneak in 2-3 runs. I will bring my stuff but I am not sure how it will go over with the wife. Family vacation doing all the tourist stuff. I think I can sneak out and be back before any one wakes up. I would really like to run near the ocean.

 

[pigskinliquors]

So yeah, I strained my hamstring playing softball last night. I guess it's somewhere between at grade 1 and 2. Any suggestions on the best way to treat this thing and get me running ASAP.

Sorry to hear. Take your time getting back as hammies suck.

Bastille Day 8K Race Report

Running in this heat makes us strong for the fall, you say? Good, because three, hot weather, 5-ish mile races in 2 1/2 weeks has been challenging, to say the least. But it didn't stop me from silver medalling!

34:49

7:02/mile

179 avg HR

2/19 - 55-59 AG, 58/1298 overall

A rare evening race. Big crowds along Chicago's lakefront for a 5K and 8K. I picked the 8K because last year's 5K dumped us into the slower 8K runners halfway through, which was a pain. They wisely changed the courses so that did not occur, but I was already planning on the longer distance. Splits:

Mile 1 - 6:35/mi ..HR 166

Mile 2 - 6:57/mi ..HR 177

Mile 3 - 7:05/mi ..HR 182

Mile 4 - 7:16/mi ..HR 182

Mile 5 - 7:14/mi ..HR 184

It became a struggle rather quickly, and I didn't have any sort of kick at the end. I felt like I just couldn't stride over the second half. Gotta get stronger. I didn't bother with either water stop. My mind was willing to push, but I had nuttin.

That is amazing!!!!!!Congrats on the hardware!!!!

Great job Tri! Your HR is getting into my area = not necessarily a good thing

I got 11 miles done today. It was freaking miserable, I was soaked before I got to the end of my driveway. I had way to many beers last night which made it worse.

I got up at 4:00 am but did not get on the road till 4:45am

It was 80 out with 83% humidity at 5:00 am

Anyway like I said I was dripping fast. About mile 9 it started pouring on me. My first experience being trapped in really heavy down pour. I just kept going. There was really no other choice as I am in middle of no where.

11 miles avg pace 10:44 with the last mile being my slowest at 11:12.

Avg HR was 155. My Hr seems to be improving

I am going to San Diego next week and I hope to sneak in 2-3 runs. I will bring my stuff but I am not sure how it will go over with the wife. Family vacation doing all the tourist stuff. I think I can sneak out and be back before any one wakes up. I would really like to run near the ocean.

That sounded awful Prosopsis. San Diego will feel amazing for you. Vacations are for you as well. Make sure to take some you time. 2-3 runs is not that much gone (says the guy who is divorced). ___________________________

My Update:

I'm making up for my SDO yesterday. I did a nice 42 mile ride this morning. I'm going to do some yard work, then do P90x Plyo followed immediately by Cross-Fit later this afternoon

 

[IvanKaramazov]

So yeah, I strained my hamstring playing softball last night. I guess it's somewhere between at grade 1 and 2. Any suggestions on the best way to treat this thing and get me running ASAP.

Not the answer you want.Rest.I've strained my hams many-a times (not recently though *knock on wood*) and while the foam roller and massage are decent short term fixes the problem only goes away with rest. Once you start running again (if it's between a grade 1 and 2 strain - rest for a week) ice + heat when you're done and definitely do not push the pace at first.

+1 to this. Ice and rest for now. Take it easy when you come back -- no speedwork for a while. Hamstring injuries tend to linger, they're easy to re-injure, and they can become chronic if you build up too much scar tissue.

 

[Juxtatarot]

Prosopis- Man, I can barely even imagine getting up at 4:00 to run after a night of drinking! And in the heat! I don't even think I could get out of bed for a recovery run!

I slept in until 10:00 this morning (had trouble falling asleep last night) so decided to go to the gym instead of running in the heat.

I wanted to get one last reasonably hard run in before a week of rest and recovery runs before my 1/2 marathon next Sunday. After a mile of warm up, I set the treadmill up for an hour at 8.0 miles/hour on the "around the world" hills setting. I've only run that program once in the last year or so but I used to do it frequently a few years ago. I think a little over 7.5 miles/hour was my treadmill PR for that hills setting (yes, I know, stupid concept) and I recall that being challenging. I got North America to start which bumming me out a bit since I don't make it around the whole world in an hour and knew I'd miss the easiest Oceania part. I was pleased that I made it through fairly comfortably. I really only struggled over the Himalayas during the last mile. It's nice to be reminded of the gains I've made in the last year or so and this provided that opportunity.

 

[MAC_32]

Disgusting humidity after a heavy night of drinking, set out with plans to do 8 in a sub 8 minute pace but changed plans a mile in and did 5 at a sub 7 minute pace. Just way too humid, didn't feel like I'd make a distance run. Got done in just under 35 mins so I did the final 4 in well under 7 min pace as I was just about dead on 8 mins through one mile. I'm satisfied, now, off to some more wedding festivities...

 

[2Young2BBald]

Any bike guys tried MapMyRide lately? The tri I am doing next Saturday has lousy course maps, so I used it to map out the course. When I was done, I noticed there was an option to view the course, full screen, using Google Earth. (You'll need to load the plug in for Google Earth if you don't have it already). Very cool option for the racing OCD and non-OCD too.

I stumbled into a decent training month this month. With really no plan but to get in as many work outs as possible due to other stuff going on, I've done:

7/1: 1 mile OW Swim & Aquathon (2K Run/.5 Mile Swim/2K Run).

7/2: 28 Mile bike, 4 mile kayak

7/4: 4.7 mile kayak

7/6: 5 mile run, 1,500 yard swim

7/8: 3 mile run

7/9: 21.29 mile bike doing speed intervals of 10 minute sprint, 5 minute recover in 4 sets

7/10: 3 mile kayak puling my son in a raft

7/11: 4.6 mile run

7/12: 2,250 yard swim

7/13: 4.5 mile kayak

7/14: 16 mile bike, 5K run

And, I am feeling pretty darn good. I think some of it is diet. I grow my own vegetables and an having a bumper crop due to the heat (and lots of water). About 30% to 50% of what I've eaten each day for about the last few weeks has come out of the garden. I've dropped my weight down to around 156 off my post Bourbon Chase bacon-fest weight of 167. After next weeks kayak tri, I need to bang out a bit more distance training on the bike and run. The 10 leg survival tri is 5 weeks out.

 

[Sand]

49 mile ride in the books. Pretty easy ride except for the hills, on which I made people suffer (and happened to be the first up all four decent climbs). It's actually pretty fun hearing the guy on your wheel gasping for air.

Set a couple PRs, including one that improved my time by a big 15 second chunk. Set new power records from 2.5-4 minutes (3 minute power now at 366w).

 

[sho nuff]

730+ miles in two days....driving of course. Nice to be back home.

Great job by every one lately...especially that race tri-man.

 

[tri-man 47]

Welcome home, sho nuff!

Great training, guys! I got in 10 miles on a gravel trail this a.m., though it was already in the mid-80s. oof.

prosopis - destination runs are the best. You gotta get in a couple of runs in San Diego!

 

[sho nuff]

Was happy that my weight stayed the same while on vacation.

Got in 27 miles while away, and 4 recovery miles this morning.

If I get some things worked out today...will be starting the 18/55 tomorrow. Starting a few weeks early for some built in time for a vacation in October as a week Im not sure what kind of running I will get in.

Also to slowly work the long run up to hopefully 22 instead of 20.

Did this with my last half marathon plan...starting it early and having some extra weeks to build up distance or stay at a distance for a long run.

Worked well.

 

[Ned]

Ridiculous humidity this weekend. :X

Sat - 5mi recovery @ 10:05/139. Took everything I had to keep the HR down.

Today - 16 mi LR @ 9:52/145. 76 + 75 dew is gross. Lost 4.8lbs + 81oz taken in during and after the run means I dropped 9.8lbs in 2:40. That's a sweat rate of nearly 15oz every 15 minutes. That's gotta be a PR

That brought me to 48mi for the week. Tuesday will be the start of my next marathon cycle. I'll be doing a modified Pfitz 18/70 where I'm just not going to do the doubles (the peak will be 66 instead of 70). The plan calls for 6 days a week, so adding an extra day/week is going to be enough of a strain on the family/running/work balance. If I added doubles too, my #### would be out on the curb.