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Ran a 10k in June (7 Viewers)
- Thread starter GStrot
- Start date
IvanKaramazov
Footballguy
I was there several months ago and really enjoyed the couple of runs I got in. The ocean air is nice, and of coure you're at sea level so there's that too.
GL with the new cycle and plan. This should be a fun one to chronicle -- 18/70 looks really tough.__________________10 with 5 LT miles in the books. It's supposed to be hot again this week, but it wasn't bad at all this morning.
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2Young2BBald
Footbaldguy
That is some seriousRidiculous 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.
iness you are showing off there. Never thought to Google up Sweat Rate calculator until now. Its been bookmarked to the geek tool box.
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gruecd
Footballguy
That's the plan that I used for my sub-3 last fall.
John Bender
Footballguy
Ok I'm back. Finished Couch to 5K again - UNINJURED.
However, it was so humid today I couldn't run for more than 10 minutes.
Just brutal.
Training for the Philly Marathon begins in 2 weeks - hope to see some of you heathens there.
However, it was so humid today I couldn't run for more than 10 minutes.
Just brutal.
Training for the Philly Marathon begins in 2 weeks - hope to see some of you heathens there.
jb1020
Footballguy
Good luck with that plan. I was hoping to make that my plan too, but it's looking like I might go back to the Higdon Plan I used last time. I might dabble with the 18/55, but fall back if I feel stressed. I've gotten a few decent runs in lately, I'm not too far off from where I was in April/May.
Harris
Footballguy
Well....I think I've solved my electronics gadget problem for the time being. I had to do it quickly because the strap on my Polar RS300x actually broke on Saturday and I'm going out of the country on Tuesday.
After the watch strap broke I made a quick trip to REI and immediately bought the Garmin 910XT just to try it out. REI has a ridiculously good return policy and between there and Costco I could survive forever. I really didn't like the 910XT though. It might be because I'm so used to a smaller watch without GPS but I went for a short 2-miler and it was just too bulky for me, plus the steep price tag (just about $500 after tax) turned me off a bit. I'd still need to buy the cycling accessories to boot.
Took that back today and picked up the Garmin FR610 from Costco and the Garmin FR70 from REI. To be honest I really like both of these watches...
The 610 is loaded with tons of awesome features for running and is cycling compatible too. A little pricier though at about $375 after tax, plus the cycling speed/cadence thing from Amazon. Downside is also only 8 hours of battery life and it's not waterproof so I can't wear it while swimming and it's just not as rugged.
The 70 is pretty sweet in its own right. It can still do all of the biking stuff that the 610 can, plus it's totally waterproof (really like this for swimming so I don't need to keep track of two separate watches) and doesn't need to be recharged. Battery life is over a year. Not as many nerdy data features but the price sure is right. I can pick up the FR70 with premium strap, footpod, and cycling speed/cadence sensor for about $240.
To be honest I'm pretty torn between the 610 and 70. I'm no DCRainmaker in my reviews but just writing this little bit has helped a little bit in my decision. Leaning toward the FR70 for now but going to keep the 610 handy just in case.
After the watch strap broke I made a quick trip to REI and immediately bought the Garmin 910XT just to try it out. REI has a ridiculously good return policy and between there and Costco I could survive forever. I really didn't like the 910XT though. It might be because I'm so used to a smaller watch without GPS but I went for a short 2-miler and it was just too bulky for me, plus the steep price tag (just about $500 after tax) turned me off a bit. I'd still need to buy the cycling accessories to boot.
Took that back today and picked up the Garmin FR610 from Costco and the Garmin FR70 from REI. To be honest I really like both of these watches...
The 610 is loaded with tons of awesome features for running and is cycling compatible too. A little pricier though at about $375 after tax, plus the cycling speed/cadence thing from Amazon. Downside is also only 8 hours of battery life and it's not waterproof so I can't wear it while swimming and it's just not as rugged.
The 70 is pretty sweet in its own right. It can still do all of the biking stuff that the 610 can, plus it's totally waterproof (really like this for swimming so I don't need to keep track of two separate watches) and doesn't need to be recharged. Battery life is over a year. Not as many nerdy data features but the price sure is right. I can pick up the FR70 with premium strap, footpod, and cycling speed/cadence sensor for about $240.
To be honest I'm pretty torn between the 610 and 70. I'm no DCRainmaker in my reviews but just writing this little bit has helped a little bit in my decision. Leaning toward the FR70 for now but going to keep the 610 handy just in case.
Hang 10
Footballguy
Thanks for advice, fellas.+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.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.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.
I think I'm going to take a least a week before I try to get out on this leg again. I'm still walking with a slight limp and every now then I get that shooting pain in my hammy. Totally sucks. But if there's a positive in this, I've been thinking about triathlon training for a while now and this is the motivation I need to get in the pool and start swimming. I'm starting from square one here...so any advice you swimmers have would be greatly appreciated. I really feel like I need to work on form first. Are there any equivalent programs like couch to 5k for swimming?
gruecd
Footballguy
You want some advice? Don't do it. Swimming sucks.
Sand
Footballguy
I developed a little excel spreadsheet just for this.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
I'd be happy to send it along if you PM me.If it makes you feel any better I dropped 6 lbs even over 6.25 miles on my run last night (85F/60%). That's 27oz every 15 minutes. My record for weight loss is 11 lbs during a 9 mile run.
Ned
Footballguy
I developed a little excel spreadsheet just for this.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
I have a tab in my 'diary' (as my wife calls it) that I use to calc this.27oz is INSANE. 
Do you sweat just sitting? I get hot easily and can't stand how easily I sweat.
Sand
Footballguy
Bah - don't listen to this heathen.You want some advice? Don't do it. Swimming sucks.
Total Immersion (you can google it) gets consistently good reviews for a beginner swimming program.
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Sand
Footballguy
No. But when the sweat motor cranks up it really gets going. I do have to hang a lot of clothes out to dry, though (and I27oz is INSANE.
my Peet shoe dryer).pmbrown_22
Footballguy
Tri-Man - Great race. You are having a great year.
Ned - As grue said, that program is money. I loved it. I agree on the doubles. I did not get all of them in, and I did not notice a big difference for being more recovered or not.
-----------
Not much on my end. Experiencing some hip pain a bit, but going to take today off and on top of taking this last weekend off, I am starting to feel better. I am going to just run flat for a bit and see if it takes care of itself. I think all these hills that I do are causing the pain. I am not running consistantly enough on the weekends right now to build my mileage and the hills are becoming a strain.
Have a great day all.
Ned - As grue said, that program is money. I loved it. I agree on the doubles. I did not get all of them in, and I did not notice a big difference for being more recovered or not.
-----------
Not much on my end. Experiencing some hip pain a bit, but going to take today off and on top of taking this last weekend off, I am starting to feel better. I am going to just run flat for a bit and see if it takes care of itself. I think all these hills that I do are causing the pain. I am not running consistantly enough on the weekends right now to build my mileage and the hills are becoming a strain.
Have a great day all.
comfortably numb
Footballguy
Race Report
Belmar 5 mile run
Biggest race i have run in as 2117 people were in on this one.
Drove down with family to my mons house Friday night to spend the night as I live about an hour away from the race. Mom lives 15 minutes away. I knew parking would be a hassle.
Got up had coffee and donut, took 2 craps before 630 was out the door by 645.
Found a spot about 10 blocks away which wasn't bad and I made it a point to be at about the 4.5 mile marker in case I was not happy with my time I could pull a Jux and just go to my car and go home.
I had about an hour to kill before the 830 gun...so I took another crap.
Good thing I was early no line.
Started warming up, and then it hit me...I am and idiot. For some reason I shaved my nads earlier in the week, so during warm ups I was itching like I had crabs...even took of my underwear during crap #3 and the boardwalk and went commando for my race to try to help with the itching.
About 10 minutes to gun I nestled myself into a good spot, behind a nice butt off course.
We took off and despite 100' wide streets it was a lot of weaving in/out to get position and make room.
Felt good early on, but I think I may be going out too fast as I seem to hit the wall at the middle of the run. I usually feel a bit tired. Perhaps I can slow down early on, and will be able to pick up more speed mid way? not sure.
I was very pleased with the set up of this race, many water spots, and many friendly neighbors with water hoses. Plenty of ample opportunities to get my hair wet for the finish line photos.
Splits were
7:50
7:30
8:07
8:25
8:02
Not sure what my exact finish time was.
Site has me at net time of 40:20 and actual time of 41:00, my finish race photo shows me at 40:57
We had those import tag things behind he bib, I assume that was the GPS monitor.
Well anyway who cares, onto the important things...here I am (BIB#917)
HELLLO I SAID BIB#917!!!!
YO!! STOP LOOKING AT THE HUGE KNOCKERS!!!
I started behind THIS, so perhaps i was too busy staring that i didn't cross that mat for 40 seconds???
The camera should be placed before the finish line to get the rear view!
They ALMOST pop out here!!
Getting closer on her FB page!!
Ok, i have to get back to work!
Belmar 5 mile run
Biggest race i have run in as 2117 people were in on this one.
Drove down with family to my mons house Friday night to spend the night as I live about an hour away from the race. Mom lives 15 minutes away. I knew parking would be a hassle.
Got up had coffee and donut, took 2 craps before 630 was out the door by 645.
Found a spot about 10 blocks away which wasn't bad and I made it a point to be at about the 4.5 mile marker in case I was not happy with my time I could pull a Jux and just go to my car and go home.
I had about an hour to kill before the 830 gun...so I took another crap.
Good thing I was early no line.
Started warming up, and then it hit me...I am and idiot. For some reason I shaved my nads earlier in the week, so during warm ups I was itching like I had crabs...even took of my underwear during crap #3 and the boardwalk and went commando for my race to try to help with the itching.
About 10 minutes to gun I nestled myself into a good spot, behind a nice butt off course.
We took off and despite 100' wide streets it was a lot of weaving in/out to get position and make room.
Felt good early on, but I think I may be going out too fast as I seem to hit the wall at the middle of the run. I usually feel a bit tired. Perhaps I can slow down early on, and will be able to pick up more speed mid way? not sure.
I was very pleased with the set up of this race, many water spots, and many friendly neighbors with water hoses. Plenty of ample opportunities to get my hair wet for the finish line photos.
Splits were
7:50
7:30
8:07
8:25
8:02
Not sure what my exact finish time was.
Site has me at net time of 40:20 and actual time of 41:00, my finish race photo shows me at 40:57
We had those import tag things behind he bib, I assume that was the GPS monitor.
Well anyway who cares, onto the important things...here I am (BIB#917)
HELLLO I SAID BIB#917!!!!
YO!! STOP LOOKING AT THE HUGE KNOCKERS!!!
I started behind THIS, so perhaps i was too busy staring that i didn't cross that mat for 40 seconds???
The camera should be placed before the finish line to get the rear view!
They ALMOST pop out here!!
Getting closer on her FB page!!
Ok, i have to get back to work!
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beer 302
Footballguy
Nice job Numb (nutz)Just my opinion, the above is all we really need for a race report 
Sand
Footballguy
You have the "hammered death" pose down quite nicely. Oh, and I'm jealous of the built in MP3 pocket she has going on.
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Kuz
Footballguy
no kidding - tried swimming for the 1st time yesterday. ended up doing about 1/4 of a mile & jeez it was brutal. Felt good but wasn't expecting it to be that hard..Ran 8 miles on Saturday for my longest run ever so swimming was at least easier on the legs..You want some advice? Don't do it. Swimming sucks.
Ned
Footballguy
I'm pretty amped up for this one. Got that excited/nervous energy going. A little over 1,050mi on the schedule for the 18 weeks is a big pill to swallow when I've run 1,042 YTD.
gruecd
Footballguy
Crappy weekend of running all the way around.
Fail #1: Set out on Saturday morning to do my 18-miler on a gravel trail that's about 15 miles away from me. Got up at 5:30, hit the trail by 6:30-7:00, and made it less than 2 miles before turning around and going back to the car because the deer flies were friggin unbearable.
Fail #2: After going to watch a friend of mine set a huge, 5-minute PR (41:41, 2nd female) in a local 10K, set back out with a buddy of mine for long-run attempt #2. He's quite a bit slower than me, so I figured I'd just run at his easy pace, and I'd be fine. Well he'd been out late drinking the night before, and the wheels starting coming off for him after just 4-5 miles. He sent me on my way, and rather than continuing on the long run myself (which I should've done), I picked up the pace and banked a fast-finish 8-miler. Wrong decision.
Fail #3: Went to Rock USA on Saturday night to see Hollywood Undead, Seether, and Kid Rock, so I didn't get to bed until late. (Also had sexy time in the grass in a dark corner of the parking lot. GB skirts. PSL would be proud.) As such, running early wasn't an option, so I headed out around 5:30 PM for long-run attempt #3. Probably 90 degrees when I started, and I was drenched after 2 miles. Planned stop at about 4.5 to re-fill my handheld. Made it another couple of miles, and I needed a walk break. Next planned water stop ~mile 8, and I was so hot that I needed to sit down for a few minutes. Decided to just turn around and go back, and it was basically run/walk the whole way home. Ended up covering 15 miles in 2:13:16, or 8:54/mile. To add to the sweat-loss story, I probably weighed 212ish beforehand, easily drank 100+ ounces (6-7 pounds) of water on the run, and when I weighed myself later, I was 205.
There's no end in sight to this hot weather (heat advisory again today with temps in the upper 90s), and it's really starting to #### with my head, to the point where I don't even feel like running. Still, managed to log 60 miles last week, so I guess that's something.
Fail #1: Set out on Saturday morning to do my 18-miler on a gravel trail that's about 15 miles away from me. Got up at 5:30, hit the trail by 6:30-7:00, and made it less than 2 miles before turning around and going back to the car because the deer flies were friggin unbearable.
Fail #2: After going to watch a friend of mine set a huge, 5-minute PR (41:41, 2nd female) in a local 10K, set back out with a buddy of mine for long-run attempt #2. He's quite a bit slower than me, so I figured I'd just run at his easy pace, and I'd be fine. Well he'd been out late drinking the night before, and the wheels starting coming off for him after just 4-5 miles. He sent me on my way, and rather than continuing on the long run myself (which I should've done), I picked up the pace and banked a fast-finish 8-miler. Wrong decision.
Fail #3: Went to Rock USA on Saturday night to see Hollywood Undead, Seether, and Kid Rock, so I didn't get to bed until late. (Also had sexy time in the grass in a dark corner of the parking lot. GB skirts. PSL would be proud.) As such, running early wasn't an option, so I headed out around 5:30 PM for long-run attempt #3. Probably 90 degrees when I started, and I was drenched after 2 miles. Planned stop at about 4.5 to re-fill my handheld. Made it another couple of miles, and I needed a walk break. Next planned water stop ~mile 8, and I was so hot that I needed to sit down for a few minutes. Decided to just turn around and go back, and it was basically run/walk the whole way home. Ended up covering 15 miles in 2:13:16, or 8:54/mile. To add to the sweat-loss story, I probably weighed 212ish beforehand, easily drank 100+ ounces (6-7 pounds) of water on the run, and when I weighed myself later, I was 205.
There's no end in sight to this hot weather (heat advisory again today with temps in the upper 90s), and it's really starting to #### with my head, to the point where I don't even feel like running. Still, managed to log 60 miles last week, so I guess that's something.
gruecd
Footballguy
(They do look nice, though!)
jb1020
Footballguy
SFBayDuck
Footballguy
Just scanned through the past few pages to try and catch up, as always some great training, race reports, and excellent race stalking! Inspiring, all.
I was up in Portland for the past 5 days for a little work and then a few days of vacation in my hometown. Was busy with family and cruising all over town to meet up with friends, with wine or microbrews) always involved, but did get out Saturday morning for a run in Forest Park, which is one of the largest urban parks in the country. I've never run up there, so I used the google machine to find an upcoming 1/2 marathon, and took notes on the route to use as the basic course I'd run. I pull up around 7:30, and there are dozens of runners milling about, walking from their cars, stretching - all women. Turns out there is a 10K called Go Girl Trail Run that morning, so 300 women were lining up to run the same trail I was about to. I found out they were starting at 8:00, so while I seriously entertained the idea of starting with them so I'd have a few miles of being surrounded by fit female Portlanders, I needed to get some good training in for my upcoming trail 30K so I headed out at 7:55 or so to beat the crowd.
I knew from the elevation profile on the race page I was basing my course on that it was going to be some nice steady climbing all the way up to the turnaround, and that certainly turned out to be true. It was beautiful up there, all well-groomed singletrack, and I moved along well enough that even the 6:45-pace woman who won the race didn't catch up to me before I hit the 3 mile mark (where they looped around). Just past the turnaround there was some downhill so I took that for a bit to add some distance (and the climb back up). Then got the nice long descent back toward the start, and when I got to where the ladies (long gone by now) had turned I followed that trail down only to find a section of road, and since I'm allergic to pavement back up I climbed to take the original trail back to the start. With the two downhill/uphill extensions to the original half-marathon course I was following, I ended up getting in 15 miles with almost 2300' of total elevation gain, just a great morning on trails I'd never experienced before.
I was up in Portland for the past 5 days for a little work and then a few days of vacation in my hometown. Was busy with family and cruising all over town to meet up with friends, with wine or microbrews) always involved, but did get out Saturday morning for a run in Forest Park, which is one of the largest urban parks in the country. I've never run up there, so I used the google machine to find an upcoming 1/2 marathon, and took notes on the route to use as the basic course I'd run. I pull up around 7:30, and there are dozens of runners milling about, walking from their cars, stretching - all women. Turns out there is a 10K called Go Girl Trail Run that morning, so 300 women were lining up to run the same trail I was about to. I found out they were starting at 8:00, so while I seriously entertained the idea of starting with them so I'd have a few miles of being surrounded by fit female Portlanders, I needed to get some good training in for my upcoming trail 30K so I headed out at 7:55 or so to beat the crowd.
I knew from the elevation profile on the race page I was basing my course on that it was going to be some nice steady climbing all the way up to the turnaround, and that certainly turned out to be true. It was beautiful up there, all well-groomed singletrack, and I moved along well enough that even the 6:45-pace woman who won the race didn't catch up to me before I hit the 3 mile mark (where they looped around). Just past the turnaround there was some downhill so I took that for a bit to add some distance (and the climb back up). Then got the nice long descent back toward the start, and when I got to where the ladies (long gone by now) had turned I followed that trail down only to find a section of road, and since I'm allergic to pavement back up I climbed to take the original trail back to the start. With the two downhill/uphill extensions to the original half-marathon course I was following, I ended up getting in 15 miles with almost 2300' of total elevation gain, just a great morning on trails I'd never experienced before.
Ned
Footballguy
Oh hell yes.
pmbrown_22
Footballguy
The year i seriously did that plan, I ran a total of 2200 plus miles for the year. That program easily put me in the best shape of my life. I was on such a high after completing my marathon that I thought for sure I was going BQ the next go around. Still waiting for that, but that plan is awesome. I want to get back to that plan, but may have to wait until the first of next year to do so.
goldenchild
Footballguy
SFBayDuck
Footballguy
Yup, huge few days for ultrarunning. The Hardrock 100 kicked off in the San Juan mountains in Colorado on Friday morning, and 2-time Western States winner Hal Koerner became the first to win those both of those races in a career by knocking out 100 brutal mountain miles (primarily at 9,000-13,000 feet of elevation) in 24:50. Amazing to think that the Western States winner finished in <15:00 for the same distance, tells you how ridiculous Hardrock is.And then Badwater kicked off today - only 135 mile of running in 110+ degree temps! And on roads, too - I can't imagine the pounding on the body. Dean Karnazes is going for his 10th finish I think (those that have read his books know he passed out and DNF'd on his first try). He posted a pic on FB this morning of the car thermometer reading 130 degrees!Not sure if this has been discussed in here yet, but this popped up on the television this morning in the gym...
My link
All I can say is... HFS!
goldenchild
Footballguy
That is pretty insane. I think I heard them saying that the start is below sea level and the thing ends at 8,000+ above... Jeez.Yup, huge few days for ultrarunning. The Hardrock 100 kicked off in the San Juan mountains in Colorado on Friday morning, and 2-time Western States winner Hal Koerner became the first to win those both of those races in a career by knocking out 100 brutal mountain miles (primarily at 9,000-13,000 feet of elevation) in 24:50. Amazing to think that the Western States winner finished in <15:00 for the same distance, tells you how ridiculous Hardrock is.And then Badwater kicked off today - only 135 mile of running in 110+ degree temps! And on roads, too - I can't imagine the pounding on the body. Dean Karnazes is going for his 10th finish I think (those that have read his books know he passed out and DNF'd on his first try). He posted a pic on FB this morning of the car thermometer reading 130 degrees!Not sure if this has been discussed in here yet, but this popped up on the television this morning in the gym...
My link
All I can say is... HFS!
Ned
Footballguy
I know who I'll be thinking of when I'm "suffering" through a hot tempo run tomorrow.That is pretty insane. I think I heard them saying that the start is below sea level and the thing ends at 8,000+ above... Jeez.Yup, huge few days for ultrarunning. The Hardrock 100 kicked off in the San Juan mountains in Colorado on Friday morning, and 2-time Western States winner Hal Koerner became the first to win those both of those races in a career by knocking out 100 brutal mountain miles (primarily at 9,000-13,000 feet of elevation) in 24:50. Amazing to think that the Western States winner finished in <15:00 for the same distance, tells you how ridiculous Hardrock is.And then Badwater kicked off today - only 135 mile of running in 110+ degree temps! And on roads, too - I can't imagine the pounding on the body. Dean Karnazes is going for his 10th finish I think (those that have read his books know he passed out and DNF'd on his first try). He posted a pic on FB this morning of the car thermometer reading 130 degrees!Not sure if this has been discussed in here yet, but this popped up on the television this morning in the gym...
My link
All I can say is... HFS!
2Young2BBald
Footbaldguy
The chick Numb FB Stalked?????I know who I'll be thinking of when I'm "suffering" through a hot tempo run tomorrow.That is pretty insane. I think I heard them saying that the start is below sea level and the thing ends at 8,000+ above... Jeez.Yup, huge few days for ultrarunning. The Hardrock 100 kicked off in the San Juan mountains in Colorado on Friday morning, and 2-time Western States winner Hal Koerner became the first to win those both of those races in a career by knocking out 100 brutal mountain miles (primarily at 9,000-13,000 feet of elevation) in 24:50. Amazing to think that the Western States winner finished in <15:00 for the same distance, tells you how ridiculous Hardrock is.And then Badwater kicked off today - only 135 mile of running in 110+ degree temps! And on roads, too - I can't imagine the pounding on the body. Dean Karnazes is going for his 10th finish I think (those that have read his books know he passed out and DNF'd on his first try). He posted a pic on FB this morning of the car thermometer reading 130 degrees!Not sure if this has been discussed in here yet, but this popped up on the television this morning in the gym...
My link
All I can say is... HFS!
comfortably numb
Footballguy
Which one?The chick Numb FB Stalked?????I know who I'll be thinking of when I'm "suffering" through a hot tempo run tomorrow.That is pretty insane. I think I heard them saying that the start is below sea level and the thing ends at 8,000+ above... Jeez.Yup, huge few days for ultrarunning. The Hardrock 100 kicked off in the San Juan mountains in Colorado on Friday morning, and 2-time Western States winner Hal Koerner became the first to win those both of those races in a career by knocking out 100 brutal mountain miles (primarily at 9,000-13,000 feet of elevation) in 24:50. Amazing to think that the Western States winner finished in <15:00 for the same distance, tells you how ridiculous Hardrock is.And then Badwater kicked off today - only 135 mile of running in 110+ degree temps! And on roads, too - I can't imagine the pounding on the body. Dean Karnazes is going for his 10th finish I think (those that have read his books know he passed out and DNF'd on his first try). He posted a pic on FB this morning of the car thermometer reading 130 degrees!Not sure if this has been discussed in here yet, but this popped up on the television this morning in the gym...
My link
All I can say is... HFS!
Ned
Footballguy
I've seen this guy's portfolio of bookmarked FB profiles.Which one?The chick Numb FB Stalked?????I know who I'll be thinking of when I'm "suffering" through a hot tempo run tomorrow.That is pretty insane. I think I heard them saying that the start is below sea level and the thing ends at 8,000+ above... Jeez.Yup, huge few days for ultrarunning. The Hardrock 100 kicked off in the San Juan mountains in Colorado on Friday morning, and 2-time Western States winner Hal Koerner became the first to win those both of those races in a career by knocking out 100 brutal mountain miles (primarily at 9,000-13,000 feet of elevation) in 24:50. Amazing to think that the Western States winner finished in <15:00 for the same distance, tells you how ridiculous Hardrock is.And then Badwater kicked off today - only 135 mile of running in 110+ degree temps! And on roads, too - I can't imagine the pounding on the body. Dean Karnazes is going for his 10th finish I think (those that have read his books know he passed out and DNF'd on his first try). He posted a pic on FB this morning of the car thermometer reading 130 degrees!Not sure if this has been discussed in here yet, but this popped up on the television this morning in the gym...
My link
All I can say is... HFS!
SteelCurtain
Footballguy
Some great training runs, races and stalking going on! Good job fellas. Keep it up.
I was in Colorado last week for work. I was able to run in Denver on two of the days. The first was on Tuesday, when I did a quick 4.5 miles at 7:53 pace. It was about 90 degrees and with elevation, so I was pleased. Admittedly, the heat is a dry heat which is so much easier than the absurd humidity that some of us deal with. My effort felt like it was 7:30 type of effort but ended up with a 7:53 pace due to elevation.
On Friday, I did 8 miles at 8:47/pace. Again in Colorado and I felt the sun quite a bit more. Temps were comfortable (low 80's but very dry). Would have run further but ran out of water.
Sunday, back at home in NY, ran a 8:51/pace over 11 miles in the humidity. I was drenched in sweat on this one.
This morning, woke up at 5 a.m. 73 degrees, 100% humidity.
Recovery run of 3 miles at 9:44 pace and I was still a sweaty mess.
Keep up that running. Running in the heat will pay off this fall!
I was in Colorado last week for work. I was able to run in Denver on two of the days. The first was on Tuesday, when I did a quick 4.5 miles at 7:53 pace. It was about 90 degrees and with elevation, so I was pleased. Admittedly, the heat is a dry heat which is so much easier than the absurd humidity that some of us deal with. My effort felt like it was 7:30 type of effort but ended up with a 7:53 pace due to elevation.
On Friday, I did 8 miles at 8:47/pace. Again in Colorado and I felt the sun quite a bit more. Temps were comfortable (low 80's but very dry). Would have run further but ran out of water.
Sunday, back at home in NY, ran a 8:51/pace over 11 miles in the humidity. I was drenched in sweat on this one.
This morning, woke up at 5 a.m. 73 degrees, 100% humidity.
Recovery run of 3 miles at 9:44 pace and I was still a sweaty mess.Keep up that running. Running in the heat will pay off this fall!
Hang 10
Footballguy
Yup. Did 600 meters in the pool with about 100 breaks...then 150m with the kickboard to work on my breathing...which is probably my biggest weakness. I knew swimming wasn't going to be easy but that was definitely humbling.'Kuz said:no kidding - tried swimming for the 1st time yesterday. ended up doing about 1/4 of a mile & jeez it was brutal. Felt good but wasn't expecting it to be that hard..Ran 8 miles on Saturday for my longest run ever so swimming was at least easier on the legs..'gruecd said:You want some advice? Don't do it. Swimming sucks.'Hang 10 said:
2Young2BBald
Footbaldguy
The things that got me over the learning curve when I picked up swimming in '08 were, and in order:1. Watch lots of videos right before going to swim and then try to emulate what you saw. Effortless Swimming on FB posts all kinds of videos.Yup. Did 600 meters in the pool with about 100 breaks...then 150m with the kickboard to work on my breathing...which is probably my biggest weakness. I knew swimming wasn't going to be easy but that was definitely humbling.'Kuz said:no kidding - tried swimming for the 1st time yesterday. ended up doing about 1/4 of a mile & jeez it was brutal. Felt good but wasn't expecting it to be that hard..Ran 8 miles on Saturday for my longest run ever so swimming was at least easier on the legs..'gruecd said:You want some advice? Don't do it. Swimming sucks.'Hang 10 said:
2. Find someone at the pool that appears to know what they are doing watch you swim and point out areas for improvement. While there are a whole mess of swim lane etiquette, most swimmers are cool with lending advice.
3. And this is a big one, slow down to go faster. While executing 1 & 2 above, try slowing down to see just how slow you can go while still staying in motion. This helps take the panic out of the swim and can really improve form (including entry and reach) and breathing.
4. Swim on a consistent basis.
Hang 10
Footballguy
The things that got me over the learning curve when I picked up swimming in '08 were, and in order:1. Watch lots of videos right before going to swim and then try to emulate what you saw. Effortless Swimming on FB posts all kinds of videos.Yup. Did 600 meters in the pool with about 100 breaks...then 150m with the kickboard to work on my breathing...which is probably my biggest weakness. I knew swimming wasn't going to be easy but that was definitely humbling.'Kuz said:no kidding - tried swimming for the 1st time yesterday. ended up doing about 1/4 of a mile & jeez it was brutal. Felt good but wasn't expecting it to be that hard..Ran 8 miles on Saturday for my longest run ever so swimming was at least easier on the legs..'gruecd said:You want some advice? Don't do it. Swimming sucks.'Hang 10 said:
2. Find someone at the pool that appears to know what they are doing watch you swim and point out areas for improvement. While there are a whole mess of swim lane etiquette, most swimmers are cool with lending advice.
3. And this is a big one, slow down to go faster. While executing 1 & 2 above, try slowing down to see just how slow you can go while still staying in motion. This helps take the panic out of the swim and can really improve form (including entry and reach) and breathing.
4. Swim on a consistent basis.
Sand
Footballguy
Let me add, if I may:Swimming=golf. It is all technique - which is why you see those stick thin 13 year old girls fly by you (and me).The things that got me over the learning curve when I picked up swimming in '08 were, and in order:1. Watch lots of videos right before going to swim and then try to emulate what you saw. Effortless Swimming on FB posts all kinds of videos.Yup. Did 600 meters in the pool with about 100 breaks...then 150m with the kickboard to work on my breathing...which is probably my biggest weakness. I knew swimming wasn't going to be easy but that was definitely humbling.'Kuz said:no kidding - tried swimming for the 1st time yesterday. ended up doing about 1/4 of a mile & jeez it was brutal. Felt good but wasn't expecting it to be that hard..Ran 8 miles on Saturday for my longest run ever so swimming was at least easier on the legs..'gruecd said:You want some advice? Don't do it. Swimming sucks.'Hang 10 said:
2. Find someone at the pool that appears to know what they are doing watch you swim and point out areas for improvement. While there are a whole mess of swim lane etiquette, most swimmers are cool with lending advice.
3. And this is a big one, slow down to go faster. While executing 1 & 2 above, try slowing down to see just how slow you can go while still staying in motion. This helps take the panic out of the swim and can really improve form (including entry and reach) and breathing.
4. Swim on a consistent basis.
Use a pull buoy for breathing work. It will allow you to get your legs up (which is why you expend so much energy) and concentrate on getting some breathing (using proper rotation) and stroke technique work going. You won't go very far if you can't pull or breathe. Then dump the pull buoy and try to replicate it without (while keeping your legs up).
tri-man 47
Footballguy
'SFBayDuck said:
Awesome run. Most of my running is on urban streets with zero elevation. 
sho nuff
Footballguy
First day of the 18/55.
Starting it two weeks early as I have a week at Disney in October, a possible golf tournament weekend to plan around in the fall.
Right out the gate with an LT run.
8 with 4 at 15k-HM pace.
Outside with a bit of high cloud lightening off in the distance.
88* and 65% humidity.
Got through 3 @ around 10:20 then went
8:38
8:40
8:42
8:39
before finishing with a mile at 10:29.
Felt like a good hard run especially with the heat sucking it out of me bad. But a nice breeze did help and I really did not want to go in on the TM.
Starting it two weeks early as I have a week at Disney in October, a possible golf tournament weekend to plan around in the fall.
Right out the gate with an LT run.
8 with 4 at 15k-HM pace.
Outside with a bit of high cloud lightening off in the distance.
88* and 65% humidity.
Got through 3 @ around 10:20 then went
8:38
8:40
8:42
8:39
before finishing with a mile at 10:29.
Felt like a good hard run especially with the heat sucking it out of me bad. But a nice breeze did help and I really did not want to go in on the TM.
Ned
Footballguy
I know how you feel and think this was a failed week, but to get 60 miles done in these ####ty conditions is still bad ### in my book. All of this heat training is going to make us that much stronger come PR season.Mother Nature owes you a dozen or so 50 degree cloudy race days at this point.Crappy weekend of running all the way around.
Fail #1: Set out on Saturday morning to do my 18-miler on a gravel trail that's about 15 miles away from me. Got up at 5:30, hit the trail by 6:30-7:00, and made it less than 2 miles before turning around and going back to the car because the deer flies were friggin unbearable.
Fail #2: After going to watch a friend of mine set a huge, 5-minute PR (41:41, 2nd female) in a local 10K, set back out with a buddy of mine for long-run attempt #2. He's quite a bit slower than me, so I figured I'd just run at his easy pace, and I'd be fine. Well he'd been out late drinking the night before, and the wheels starting coming off for him after just 4-5 miles. He sent me on my way, and rather than continuing on the long run myself (which I should've done), I picked up the pace and banked a fast-finish 8-miler. Wrong decision.
Fail #3: Went to Rock USA on Saturday night to see Hollywood Undead, Seether, and Kid Rock, so I didn't get to bed until late. (Also had sexy time in the grass in a dark corner of the parking lot. GB skirts. PSL would be proud.) As such, running early wasn't an option, so I headed out around 5:30 PM for long-run attempt #3. Probably 90 degrees when I started, and I was drenched after 2 miles. Planned stop at about 4.5 to re-fill my handheld. Made it another couple of miles, and I needed a walk break. Next planned water stop ~mile 8, and I was so hot that I needed to sit down for a few minutes. Decided to just turn around and go back, and it was basically run/walk the whole way home. Ended up covering 15 miles in 2:13:16, or 8:54/mile. To add to the sweat-loss story, I probably weighed 212ish beforehand, easily drank 100+ ounces (6-7 pounds) of water on the run, and when I weighed myself later, I was 205.
There's no end in sight to this hot weather (heat advisory again today with temps in the upper 90s), and it's really starting to #### with my head, to the point where I don't even feel like running. Still, managed to log 60 miles last week, so I guess that's something.
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Ned
Footballguy
Good start! Curious where your HR was in relation to your HR you've posted for your long runs.
Ned
Footballguy
Day 1, week 1 of Pfitz 18/70 - 9mi w/ 4LT
What better way to start marathon training than with my single most favorite training run? I can't express how much I love these damn things. My body just really responds to this format. 77 + 67 dew at 5AM made for a sticky mess, but my legs felt pretty sharp today. I'm used to the 8/4 from the 18/55, so the extra mile was tacked on at the end. 2 up, 4LT, 3 down.
I've noticed it's taken me longer to get the HR revved up on these LT runs. What that means? I don't know. I didn't really settle in to a good LT range until the 3rd mile.
3 - 7:48/164
4 - 7:49/170
5 - 7:40/176
6 - 7:40/176
What better way to start marathon training than with my single most favorite training run? I can't express how much I love these damn things. My body just really responds to this format. 77 + 67 dew at 5AM made for a sticky mess, but my legs felt pretty sharp today. I'm used to the 8/4 from the 18/55, so the extra mile was tacked on at the end. 2 up, 4LT, 3 down.
I've noticed it's taken me longer to get the HR revved up on these LT runs. What that means? I don't know. I didn't really settle in to a good LT range until the 3rd mile.
3 - 7:48/164
4 - 7:49/170
5 - 7:40/176
6 - 7:40/176
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IvanKaramazov
Footballguy
This is getting incredibly annoying. Basically any kind of quality run requires me getting up at some stupidly early hour before it gets too hot to do anything. Up here in the north, you expect a few days like that during the summer, but the string of weeks of high heat that we're stuck with now. _______________Speaking of getting up early, I saw that today's weather was about the best that we were going to get all week, so I decided to this week's long run (18) in the morning. This worked out really well -- it was down in the low 70s the whole time with a nice breez. One thing I've definitely noticed with this program is that I no longer have any trouble keeping my long runs nice and slow. Two days ago I did a 10 mile tempo run (10 miles total, 5 at tempo pace), and while that isn't grueling, those sorts of runs take enough juice out of my legs to regulate my long run pace. The other thing is that all the extra volume over the past year, and over the past 6 months or so especially, seems to be paying off. This was definitely the easiest 18 miler I've ever done. Still tired, but I could have gone a lot further if I needed to.
comfortably numb
Footballguy
HOW BAD DO YOU WANT IT!!
comfortably numb
Footballguy
awesome splits man, good job
Ned
Footballguy
Saying these sorts of things this early on in the training cycle is some mighty fine foreshadowing...
_______________
Speaking of getting up early, I saw that today's weather was about the best that we were going to get all week, so I decided to this week's long run (18) in the morning. This worked out really well -- it was down in the low 70s the whole time with a nice breez. One thing I've definitely noticed with this program is that I no longer have any trouble keeping my long runs nice and slow. Two days ago I did a 10 mile tempo run (10 miles total, 5 at tempo pace), and while that isn't grueling, those sorts of runs take enough juice out of my legs to regulate my long run pace. The other thing is that all the extra volume over the past year, and over the past 6 months or so especially, seems to be paying off. This was definitely the easiest 18 miler I've ever done. Still tired, but I could have gone a lot further if I needed to.
sho nuff
Footballguy
Had some strap issues...First mile was 137...2nd mile spiked to 185 which I know was way off (but I think it got back correct after that)...came back down to 153 for the 3rd.Then went 161, 168, 171, 173 for the 4 pace miles.Back to 164 for the cool down mile.
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MAC_32
Footballguy
That's about what I said to myself during mile 2 of sprints on the track yesterdayJog 100m, Sprint 100mHOW BAD DO YOU WANT IT!!
13)Jog 200m, Sprint 200m 29)Jog 300m, sprint 300m 48)Jog 400m, sprint 400m 68)Jog 400m, sprint 800m (2:35) - was not happy with how hard I ran the 1st lap (1:20)Jog 400m, sprint 400m 73) - this one was especially awful, but I was happy with my finishJog 300m, sprint 300m 50) Jog 200m, sprint 200m 30)Jog 100m, sprint 100m 14)I felt like I lost liters of fluid when I was done. I don't remember the last time I went to bed before sundown but I did last night! Feeling better today though, going to get a slow jogging stroller run in when it starts to cool off around 8 tonightSimilar threads
