Ran a 10k in June (11 Viewers)

[Juxtatarot]

So HM x 2 + 10 minutes ...

Thanks, but I don't understand this point.

Finish: 1:31:18, overall pace 6:58

I'm shocked that I didn't slow down the last 3.1 miles. I assumed I was going 10 to 15 seconds a mile slower. Overall finish 155 out of 14,881. 17 out of 766 in my division.

That is an awesome result, Jux. You're overall level of fitness just overwhelmed the poor conditions. Congratulations on the PR and GL with your training for Chicago. I believe this puts you and me on the same schedule, since Chicago and Twin Cities are on the same weekend this year.

Right. I've been following your training thinking about runs that I should be doing. Since I'll be on the 12 week plan, it's going to start off a little easier for me than what you're currently doing. It will be a different training experience for me this time. Last spring I was worried about all the tempo and marathon race runs. This time I worried about getting in my long runs in the heat.

 

[beer 302]

Race report -- Chicago Rock n Roll 1/2 MarathonFinish: 1:31:18, overall pace 6:58

Crazy time man, well done! GL on the training, I'm on day 20 of a half marathon training program & it's getting fun now

 

[tri-man 47]

So HM x 2 + 10 minutes ...

Thanks, but I don't understand this point.

Predicting a marathon time - double the HM time and add ten minutes. It sounds like a potentially speedy marathon to me! Congrats again.

 

[Ned]

SFB - I'm a big trails fan. I wish I could run them more often. Love the pics!

Jux - That's flat out haulin'. Cutting 4 minutes off of a 1:35 HM is a huge jump. Congrats!

Sand - Miles 24-34 looked like a piece of cake. Did you even have to pedal? </sarcasm>

 

[BassNBrew]

Race report -- Chicago Rock n Roll 1/2 MarathonI had a party to go to last night but ducked out really early and I behaved myself (no ). I was in bed by 10:00 and set the alarm for 3:45. I was meeting up with some people at 4:30 to drive in together before the start at 6:30. I actually woke up at 2:30 and couldn't fall back asleep. Just once I'd like to get a full night of sleep before one of these things!Anyway, we made it there with about 20 minutes to spare (much closer than I generally like). I don't know the temperature exactly but I think it was in the high 70s to start and probably only a bit over 80 by the time I was done. The course took us under a lot of bridges and into tunnels. That coupled with the tall buildings helped keep the sun off the runners. It was partially cloudy anyway so that also helped. My Garmin was worthless other than just to keep time. The tunnels and building wreaked havoc on why my Garmin thought my splits were. So, I only have my official splits to go on.My plan going in was to stick with a pace around 7:15 for the first 8 miles. That is about my PR pace as my PR is 1:35. After 8, I planned to assess how I was feeling and pick up the pace if I felt OK and the heat didn't seem so bad. 5K: 21:31, 6:56 paceWell so much for my plan! I started out faster but I felt fine so I decided to run 7 minute miles for as long as I could handle.10K: 43:24, overall pace 6:59I guess I slowed here but was running fairly consistently.10 miles: 1:09:47, overall pace 6:59Still running a consistent pace but by mile 10 I was really starting to tire and the heat was rising. Finish: 1:31:18, overall pace 6:58I'm shocked that I didn't slow down the last 3.1 miles. I assumed I was going 10 to 15 seconds a mile slower. Overall finish 155 out of 14,881. 17 out of 766 in my division.Of course, I am happy with the results, particularly since conditions were far from ideal. I took 4 minutes off my PR. I think I'm going to run another half in September and certain think a sub 1:30 is doable.Alas, only one day of rest for me after this. I can't procraste training for the Chicago Marathon any longer. I'm going to fall in to the 2nd week of Pfitzinger's 55/12 with an 11 mile medium-long run on Tuesday and will have to get used to running 5 days a week again.

Great job. 155 out out of 14881 is beyond comprehension. Busting the 7 min pace must feel extra special too. Keep up this progress and you and Gru can run Boston together.

 

[gruecd]

Hey, guys. Had a good weekend up in Door County, capped off by watching my buddy do the Half Ironman yesterday. He swam 41:06, which was about 5 minutes slower than his goal, and he biked 2:45:49, which was about 5 minutes faster. Unfortunately, it was hot and sunny, and being a big dude (6'7", 220), he died on the run (2:32:04). Total time was 6:03:41, which was #53/103 in the 45-49 age group. Hopefully he'll have cooler weather in Madison in a couple of months. Saw him getting out of the water, a couple of times each on the bike and the run, and then at the finish. It's fun being a spectator sometimes.

Got home late, so I didn't get out for my run until after 8:30 last night. Started easy since it was still warm (upper 80s) and humid, but the legs felt surprisingly fresh, so I ended up doing an impromptu progression run: 8:52, 8:30, 8:08, 7:53, 7:42, and 7:06. I was running 6:40s when I finished. Overall average 8:02/mile.

Week in review:

M - rest

T - 10M at 8:15/mile

W - 6M at 8:06

T - 6M (lunch) at 7:53, 4M (night) at 8:21

F - 20M at 8:25/mile

S - 8M at 8:32

S - 6M at 8:02

Total = 60 miles. Step-back week this week, so probably only 45-50 miles, including 14 with tri-man on Saturday!!

PS - Congrats on the PR, Jux!!

 

[Juxtatarot]

Predicting a marathon time - double the HM time and add ten minutes. It sounds like a potentially speedy marathon to me! Congrats again.

OK, that would be a 3:12 marathon. I'd take that considering the conditions!

Great job. 155 out out of 14881 is beyond comprehension. Busting the 7 min pace must feel extra special too. Keep up this progress and you and Gru can run Boston together.

Thanks. Yes, it was nice to break 7 min average. Without doing the math when I finished, I thought it would be a 7:02 average or something. I'd have my work cut out for me to catch up to Grue's times. And by the time I did, he'd probably be running 2:40 marathons or something...

 

[gruecd]

Predicting a marathon time - double the HM time and add ten minutes. It sounds like a potentially speedy marathon to me! Congrats again.

OK, that would be a 3:12 marathon. I'd take that considering the conditions!

Great job. 155 out out of 14881 is beyond comprehension. Busting the 7 min pace must feel extra special too. Keep up this progress and you and Gru can run Boston together.

Thanks. Yes, it was nice to break 7 min average. Without doing the math when I finished, I thought it would be a 7:02 average or something. I'd have my work cut out for me to catch up to Grue's times. And by the time I did, he'd probably be running 2:40 marathons or something...

Jux - Assuming decent weather, I'll probably just be shooting for something under 3:09:48 at Boston next spring. I just want to have a positive race and get a course PR, and then I can be done with that race for a while.

 

[Juxtatarot]

Jux - Assuming decent weather, I'll probably just be shooting for something under 3:09:48 at Boston next spring. I just want to have a positive race and get a course PR, and then I can be done with that race for a while.

OK. Just curious... It seems you have moved your main focus from marathons to other runs. Do you see yourself going back to marathons at some point and trying to PR? Although I have a long way to go, I've been thinking about shooting for sub 3:00 in Boston (or a backup spring marathon if the weather isn't ideal). After that, though, I think I might be done even attempting to PR. Our bodies have limits and it gets harder and harder to improve.

 

[2Young2BBald]

WTG Jux!!! And, awesome training runs & rides this weekend too.

Raced an adventure tri Saturday; 2.1 mile kayak, 11.1 mile ride and a 5K run. Cliff's Notes is that I was 13th out of 157 men and beat the overall winner's time from last year by just under a minute and it was only good enough for 6th in my AG (and a buddy of mine passed me with a 1/4 mile to go to get 5th in the AG).

Killed the kayak. I was shooting for 25 minutes. Best training paddle I did I averaged 14 MM. Ended up doing the kayak leg in just over 23 minutes, with the Garmin charting me an average of 4.8 MPH. The start was chaos and I got rammed sideways at one point, but power out the second mile faster than the first and, I came out of the water 9th overall.

Switching to the road bike over the tri bike made for a tougher ride than I expected. My HR was higher than I'd ever seen it on a bike just trying to maintain 20+ MPH (which I didn't get for this short ride). Got passed by three guys on the ride, putting 12th coming into T2.

Had a 34 second T2, but it could have been faster had I not stepped down on the heel of my shoe. Trying to fix it, my left calf cramped and locked. Versus stretching it, I tried to just run it out.

The cramp never really left on the run. I averaged 8:05s, which is way slower than I am used to for normal tris. I cranked a few endurolytes at the 1 mile water stop that helped a bit. My buddy got with about a quarter mile to go and I had to kick to keep up with him.

I have Warrior Dash with my son next weekend and am going to ramp up distance big time over the next month to ready for two longer endurance events.

 

[gruecd]

Jux - Assuming decent weather, I'll probably just be shooting for something under 3:09:48 at Boston next spring. I just want to have a positive race and get a course PR, and then I can be done with that race for a while.

OK. Just curious... It seems you have moved your main focus from marathons to other runs. Do you see yourself going back to marathons at some point and trying to PR? Although I have a long way to go, I've been thinking about shooting for sub 3:00 in Boston (or a backup spring marathon if the weather isn't ideal). After that, though, I think I might be done even attempting to PR. Our bodies have limits and it gets harder and harder to improve.

Yeah, I don't see myself becoming a full-time ultramarathoner or anything like that. Just taking a little mental break from the road. Having gotten my sub-3 last fall, I don't know if I'll try to PR again or not. Like you said, realistically, I don't know how much more I've got in me. I'm thinking maybe 2:50-2:55 might be my limit, but I'm not sure that I care enough to make the necessary sacrifices to get there. I like beer, I like going out on the weekend and staying up late, and I really don't like the idea of running much more than 70mpw, which is what it would likely take.I'm gonna train hard this winter for Boston, since my performances the last couple of years have left a really bad taste in my mouth, and then I'll probably try for a fast half marathon in Green Bay. My half PR is pretty soft at 1:27:01, and with the right (i.e., cold) weather, I think that 1:25x is certainly do-able.

The biggest question right now is whether or not I'll enter the lottery for Western States next year after I get my qualifying time at JFK....

 

[Juxtatarot]

2Y2BB - Congrats! I know nothing about kayaking but being in the top 10% of men in an event like that is awesome!

 

[Sand]

WTG Jux!!! And, awesome training runs & rides this weekend too.Raced an adventure tri Saturday; 2.1 mile kayak, 11.1 mile ride and a 5K run. Cliff's Notes is that I was 13th out of 157 men and beat the overall winner's time from last year by just under a minute and it was only good enough for 6th in my AG (and a buddy of mine passed me with a 1/4 mile to go to get 5th in the AG).Killed the kayak. I was shooting for 25 minutes. Best training paddle I did I averaged 14 MM. Ended up doing the kayak leg in just over 23 minutes, with the Garmin charting me an average of 4.8 MPH. The start was chaos and I got rammed sideways at one point, but power out the second mile faster than the first and, I came out of the water 9th overall.Switching to the road bike over the tri bike made for a tougher ride than I expected. My HR was higher than I'd ever seen it on a bike just trying to maintain 20+ MPH (which I didn't get for this short ride). Got passed by three guys on the ride, putting 12th coming into T2.Had a 34 second T2, but it could have been faster had I not stepped down on the heel of my shoe. Trying to fix it, my left calf cramped and locked. Versus stretching it, I tried to just run it out.The cramp never really left on the run. I averaged 8:05s, which is way slower than I am used to for normal tris. I cranked a few endurolytes at the 1 mile water stop that helped a bit. My buddy got with about a quarter mile to go and I had to kick to keep up with him. I have Warrior Dash with my son next weekend and am going to ramp up distance big time over the next month to ready for two longer endurance events.

Awesome stuff, particularly the kayak adventures. You would probably have been better off stretching the calf for 5 seconds rather than trying to run it out, though. Been there.

 

[2Young2BBald]

WTG Jux!!! And, awesome training runs & rides this weekend too.Raced an adventure tri Saturday; 2.1 mile kayak, 11.1 mile ride and a 5K run. Cliff's Notes is that I was 13th out of 157 men and beat the overall winner's time from last year by just under a minute and it was only good enough for 6th in my AG (and a buddy of mine passed me with a 1/4 mile to go to get 5th in the AG).Killed the kayak. I was shooting for 25 minutes. Best training paddle I did I averaged 14 MM. Ended up doing the kayak leg in just over 23 minutes, with the Garmin charting me an average of 4.8 MPH. The start was chaos and I got rammed sideways at one point, but power out the second mile faster than the first and, I came out of the water 9th overall.Switching to the road bike over the tri bike made for a tougher ride than I expected. My HR was higher than I'd ever seen it on a bike just trying to maintain 20+ MPH (which I didn't get for this short ride). Got passed by three guys on the ride, putting 12th coming into T2.Had a 34 second T2, but it could have been faster had I not stepped down on the heel of my shoe. Trying to fix it, my left calf cramped and locked. Versus stretching it, I tried to just run it out.The cramp never really left on the run. I averaged 8:05s, which is way slower than I am used to for normal tris. I cranked a few endurolytes at the 1 mile water stop that helped a bit. My buddy got with about a quarter mile to go and I had to kick to keep up with him. I have Warrior Dash with my son next weekend and am going to ramp up distance big time over the next month to ready for two longer endurance events.

Awesome stuff, particularly the kayak adventures. You would probably have been better off stretching the calf for 5 seconds rather than trying to run it out, though. Been there.

Inhindsight, I for sure should have stretched. I had 7 friends racing and my race induced mindset at the time was, I am ahead of all those ####### and I have to get the hell out of here to keep it this way.

 

[sho nuff]

I could see the kayaking being a fun challenge.

Had a couple little ones at the lake when we visited family in wisconsin...my son loved going out in it as we both paddled around.

Pretty fun the one morning when everything on the lake was still very calm with water like glass.

 

[BassNBrew]

The biggest question right now is whether or not I'll enter the lottery for Western States next year after I get my qualifying time at JFK....

I can answer that question right now...you will not be entering for the next year. Qualifying cutoff is Nov 11, 2012. You'll be eligible for 2014 though. You also have to do 8 hours of trail work or ultra race volunteering.

 

[gruecd]

The biggest question right now is whether or not I'll enter the lottery for Western States next year after I get my qualifying time at JFK....

I can answer that question right now...you will not be entering for the next year. Qualifying cutoff is Nov 11, 2012. You'll be eligible for 2014 though. You also have to do 8 hours of trail work or ultra race volunteering.

Whew. Well that settles that.

 

[BassNBrew]

The biggest question right now is whether or not I'll enter the lottery for Western States next year after I get my qualifying time at JFK....

I can answer that question right now...you will not be entering for the next year. Qualifying cutoff is Nov 11, 2012. You'll be eligible for 2014 though. You also have to do 8 hours of trail work or ultra race volunteering.

Whew. Well that settles that.

Just settles that you have another year to train.You putting in for the Mt. Mitchell lottery this year?

 

[Sand]

Sand - Miles 24-34 looked like a piece of cake. Did you even have to pedal? </sarcasm>

That is a hill I do most weekends. Funny enough that was the third best performance I've had doing those two hills (the second hill is a good bit harder than the first).

 

[SFBayDuck]

The biggest question right now is whether or not I'll enter the lottery for Western States next year after I get my qualifying time at JFK....

I can answer that question right now...you will not be entering for the next year. Qualifying cutoff is Nov 11, 2012. You'll be eligible for 2014 though. You also have to do 8 hours of trail work or ultra race volunteering.

Whew. Well that settles that.

I spent 30 minutes going through the qualifying section of the WS100 website last night (beginning planning for a 50M next year), so was going to chime in with this same answer but Bass beat me to it.You know what my $.02 will be - you HAVE to enter the lottery. If the idea is at all intriguing to you, with the small odds of getting in you can't pass up a chance. I know a few people that are 3-4-5 time lottery losers.

 

[BassNBrew]

The biggest question right now is whether or not I'll enter the lottery for Western States next year after I get my qualifying time at JFK....

I can answer that question right now...you will not be entering for the next year. Qualifying cutoff is Nov 11, 2012. You'll be eligible for 2014 though. You also have to do 8 hours of trail work or ultra race volunteering.

Whew. Well that settles that.

I spent 30 minutes going through the qualifying section of the WS100 website last night (beginning planning for a 50M next year), so was going to chime in with this same answer but Bass beat me to it.You know what my $.02 will be - you HAVE to enter the lottery. If the idea is at all intriguing to you, with the small odds of getting in you can't pass up a chance. I know a few people that are 3-4-5 time lottery losers.

Do you gain preference points for future year entries if you don't get drawn?

 

[SFBayDuck]

The biggest question right now is whether or not I'll enter the lottery for Western States next year after I get my qualifying time at JFK....

I can answer that question right now...you will not be entering for the next year. Qualifying cutoff is Nov 11, 2012. You'll be eligible for 2014 though. You also have to do 8 hours of trail work or ultra race volunteering.

Whew. Well that settles that.

I spent 30 minutes going through the qualifying section of the WS100 website last night (beginning planning for a 50M next year), so was going to chime in with this same answer but Bass beat me to it.You know what my $.02 will be - you HAVE to enter the lottery. If the idea is at all intriguing to you, with the small odds of getting in you can't pass up a chance. I know a few people that are 3-4-5 time lottery losers.

Do you gain preference points for future year entries if you don't get drawn?

Yes, as long as you keep entering each year you get an extra entry for each time you weren't drawn. So the guy I know of who is a 4-time loser will have 5 entries in the lottery this year.

 

[gruecd]

You know what my $.02 will be - you HAVE to enter the lottery. If the idea is at all intriguing to you, with the small odds of getting in you can't pass up a chance.

Haha. I have two buddies who both got picked on the first try.

 

[gruecd]

Forgot to mention earlier that probably my most exciting "race" coming up will be my pacing gig for a couple female friends of mine on Labor Day weekend. Both are trying for their first BQs (3:35), but one definitely has a lot better chance than the other. Coming into this year, her half marathon PR was 1:49:44. Then she ran 1:37 in April and 1:33 this past weekend. Girl runs 80ish miles/week, so she's definitely ready physically. Gonna take her out at 3:30 pace, try to keep her there for the first 20 miles, and then let her go. Race only costs $35, I've got a free place to stay, and I'd be running long that weekend anyway, so it'll be a nice training run for me.

Also, found out today that I'm doing the "Chicago Challenge" scavenger hunt 5K thingey on Saturday. Not anticipating much of a workout, but it should be fun.

 

[SFBayDuck]

You know what my $.02 will be - you HAVE to enter the lottery. If the idea is at all intriguing to you, with the small odds of getting in you can't pass up a chance.

Haha. I have two buddies who both got picked on the first try.

So did my buddy Jim - first qualifying 50M, first lottery, and he got in. <10% chance this past year for first timers, and that seems to keep getting lower as more and more people enter.There has been talk about ensuring the qualifying runs are tougher (ie "mountain" 50Ms, not flat/road 50s), but I don't see that reducing the number of entries significantly as ultrarunning just keeps growing in popularity.

 

[Ned]

Forgot to mention earlier that probably my most exciting "race" coming up will be my pacing gig for a couple female friends of mine on Labor Day weekend. Both are trying for their first BQs (3:35), but one definitely has a lot better chance than the other. Coming into this year, her half marathon PR was 1:49:44. Then she ran 1:37 in April and 1:33 this past weekend. Girl runs 80ish miles/week, so she's definitely ready physically. Gonna take her out at 3:30 pace, try to keep her there for the first 20 miles, and then let her go. Race only costs $35, I've got a free place to stay, and I'd be running long that weekend anyway, so it'll be a nice training run for me.

I hate you.

 

[beer 302]

so it'll be a nice training run for me.

I hate you.

Was just thinking the same thing!Got in what I think is a PR for me for 4.5 miles today. Happy with it, suck factor was a solid 150 this morning at 4:30. Think I'm still sweating

 

[Ned]

so it'll be a nice training run for me.

I hate you.

Was just thinking the same thing!Got in what I think is a PR for me for 4.5 miles today. Happy with it, suck factor was a solid 150 this morning at 4:30. Think I'm still sweating

grue is the man.Nice job on the 4.5! 4:30am runs are awesome.

 

[Ned]

Day 1, week 2 of Pfitz 18/70 - 8mi GA

74/71 at 5AM this morning. Crummy, but could be worse. Pacing was rock solid again today. For whatever reason, I was 20sec/mi faster today than the 9mi GA I did in identical conditions and same HR from 4 days ago. I'll chalk it up to coming off a rest day yesterday. 8:55/152

 

[Ned]

WTG Jux!!! And, awesome training runs & rides this weekend too.Raced an adventure tri Saturday; 2.1 mile kayak, 11.1 mile ride and a 5K run. Cliff's Notes is that I was 13th out of 157 men and beat the overall winner's time from last year by just under a minute and it was only good enough for 6th in my AG (and a buddy of mine passed me with a 1/4 mile to go to get 5th in the AG).Killed the kayak. I was shooting for 25 minutes. Best training paddle I did I averaged 14 MM. Ended up doing the kayak leg in just over 23 minutes, with the Garmin charting me an average of 4.8 MPH. The start was chaos and I got rammed sideways at one point, but power out the second mile faster than the first and, I came out of the water 9th overall.Switching to the road bike over the tri bike made for a tougher ride than I expected. My HR was higher than I'd ever seen it on a bike just trying to maintain 20+ MPH (which I didn't get for this short ride). Got passed by three guys on the ride, putting 12th coming into T2.Had a 34 second T2, but it could have been faster had I not stepped down on the heel of my shoe. Trying to fix it, my left calf cramped and locked. Versus stretching it, I tried to just run it out.The cramp never really left on the run. I averaged 8:05s, which is way slower than I am used to for normal tris. I cranked a few endurolytes at the 1 mile water stop that helped a bit. My buddy got with about a quarter mile to go and I had to kick to keep up with him. I have Warrior Dash with my son next weekend and am going to ramp up distance big time over the next month to ready for two longer endurance events.

These sound like a ton of fun. I was at a graduation party on Sunday at a state park where they had kayaks for anyone that wanted to try. I took my 2 boys out and thought of you when I tried getting out of the damn thing. That must be a trip (no pun) trying to race out of those things and get to your bike. It's probably total chaos with all the kayaks on the edge of the water.

 

[sho nuff]

Last night was Day 1/Week 2 of 18/55

8 mile GA w/ 10X100m strides.

85/72 when I went out at 9pm. It freaking sucked.

Though, other than just feeling hot and sweating very quickly, the run went well.

New HR strap is on its way...so went on my previous paces and feel and it was great.

Screwed up the strides a bit as I think I accelerated too quickly and was holding the speed for over half of it (at least as I see it described in the book). But they felt good and challenging and nothing that was overtaxing me. Will adjust in the future.

 

[IvanKaramazov]

Thunder and lightning* forced me to move my 12 mile MLR indoors this morning. Fortunately The Departed was on FX, so it wasn't so bad. SDO tomorrow, and then hopefully I can 20 in on Thursday.

* Edit: the weather phenomenon, not Ron Dayne and Tiki Barber.

 

[Ned]

Thunder and lightning* forced me to move my 12 mile MLR indoors this morning. Fortunately The Departed was on FX, so it wasn't so bad. SDO tomorrow, and then hopefully I can 20 in on Thursday.* Edit: the weather phenomenon, not Ron Dayne and Tiki Barber.

This is the first 20, right?

 

[IvanKaramazov]

Thunder and lightning* forced me to move my 12 mile MLR indoors this morning. Fortunately The Departed was on FX, so it wasn't so bad. SDO tomorrow, and then hopefully I can 20 in on Thursday.* Edit: the weather phenomenon, not Ron Dayne and Tiki Barber.

This is the first 20, right?

Yep. Looking forward to it.

 

[MAC_32]

I missed a lot of action in here the last couple of days, stellar work fellas!

Me - yesterday's 8 was quite miserable, not as miserable as the hungover 6 the day before and for different reasons, but miserable nonetheless. Once I got warmed up I felt really strong and gave the finger to the 172 misery index and attacked it anyway. I made it to mile 4 in 30:30, but then signs of dehydration hit and I was nowhere near home. For fear of needing a friendly passing-by motorist to peel my carcass off the road I dialed it back and did miles 5-7 in a 9ish min pace before feeling well enough to finish strong and did the last mile in sub 8. Can't really complain about the total time of 1:05, but it could've been faster.

 

[IvanKaramazov]

the 172 misery index

Ouch.

 

[MAC_32]

the 172 misery index

Ouch.

97/75, fun stuff! Breeze made it somewhat tolerable, but I need to re-think my game plan of jogging stroller runs when it's mild out (for the kid's sake) and tough runs when it's too hot to take him out. Should be cool enough today to do a nice easy 3 or 4 with the stroller.

 

[Juxtatarot]

Mac - Just curious...are you current training for a race? What distance?

 

[MAC_32]

Mac - Just curious...are you current training for a race? What distance?

Maintenance mode until I get back from vacation mid August. I am running a 5k this weekend, but I'm pushing my son. Don't really know what to expect time-wise, so I'm using it as a future goal setter. Haven't really been going based off any concrete plan - just making sure I don't do more than 3 hard runs per week, include a couple easy runs per week, and staying somewhere between 20 and 30 miles. The weeks I've done more with the jogging stroller are closer to 20. Plan for this week is a hard 8 yesterday, easy 4 with my son today, hard 5 tomorrow, Thu + Fri off, 3 mile race with my son Sat, then an easy 5 on my own Sunday.Long term I have a 5k Sep 30, 5 miler Thanksgiving, and have a possible 10k penciled in Oct 27 but with my wife's due date Oct 21 won't commit until much closer. Also doing the warrior dash Aug 26, but won't really be doing that race for time. After the failed 5k 3 weeks ago I've scrapped the idea of attacking a PR until fall, it's just too hot. Using the plan Ned gave me a while back as an outline for when I get back from vacation until the week of the Sep race, I'll have 6 weeks to get my ### in gear and make another run at 18 flat.

 

[sho nuff]

Added a 4k beer run on the 11th. Supposed to be a 15 miler that day. May move it to the day before and use the 4k as a recovery run with beer as I may just hang back with a friend who is not in 4k running shape at all.

 

[2Young2BBald]

These sound like a ton of fun. I was at a graduation party on Sunday at a state park where they had kayaks for anyone that wanted to try. I took my 2 boys out and thought of you when I tried getting out of the damn thing. That must be a trip (no pun) trying to race out of those things and get to your bike. It's probably total chaos with all the kayaks on the edge of the water.

While the logistics of the event were not the best, I was impressed with how they approached the issue you mentioned. All you had to do was beach the kayak and get out and run. Volunteers (and there were lots of them) dragged the kayaks out of the way so there was a clear path up to transition. There are some cool photos of the event that have come out on Patch, local media and on FB.Kayaks staged for the start

Idea of the chaos at the start

Cool shot out over the lake with a freighter in the background

One of my all time favorite race photos

 

[Sean]

These sound like a ton of fun. I was at a graduation party on Sunday at a state park where they had kayaks for anyone that wanted to try. I took my 2 boys out and thought of you when I tried getting out of the damn thing. That must be a trip (no pun) trying to race out of those things and get to your bike. It's probably total chaos with all the kayaks on the edge of the water.

While the logistics of the event were not the best, I was impressed with how they approached the issue you mentioned. All you had to do was beach the kayak and get out and run. Volunteers (and there were lots of them) dragged the kayaks out of the way so there was a clear path up to transition. There are some cool photos of the event that have come out on Patch, local media and on FB.Kayaks staged for the start

Idea of the chaos at the start

Cool shot out over the lake with a freighter in the background

One of my all time favorite race photos

cool pics!

haven't run in about 10 days but have been doing some insanity workouts with really no knee pain. planning on trying to get out for an easy run and seeing how it feels.

 

[gruecd]

These sound like a ton of fun. I was at a graduation party on Sunday at a state park where they had kayaks for anyone that wanted to try. I took my 2 boys out and thought of you when I tried getting out of the damn thing. That must be a trip (no pun) trying to race out of those things and get to your bike. It's probably total chaos with all the kayaks on the edge of the water.

While the logistics of the event were not the best, I was impressed with how they approached the issue you mentioned. All you had to do was beach the kayak and get out and run. Volunteers (and there were lots of them) dragged the kayaks out of the way so there was a clear path up to transition. There are some cool photos of the event that have come out on Patch, local media and on FB.Kayaks staged for the start

Idea of the chaos at the start

Cool shot out over the lake with a freighter in the background

One of my all time favorite race photos

Hey, 2young, I know it won't let you right click the picture and save it, but you do know how you can sometimes get those by viewing the website's source code, right?http://photos.mycapture.com/CGNW/1506289/42930980E.jpg

 

[2Young2BBald]

These sound like a ton of fun. I was at a graduation party on Sunday at a state park where they had kayaks for anyone that wanted to try. I took my 2 boys out and thought of you when I tried getting out of the damn thing. That must be a trip (no pun) trying to race out of those things and get to your bike. It's probably total chaos with all the kayaks on the edge of the water.

While the logistics of the event were not the best, I was impressed with how they approached the issue you mentioned. All you had to do was beach the kayak and get out and run. Volunteers (and there were lots of them) dragged the kayaks out of the way so there was a clear path up to transition. There are some cool photos of the event that have come out on Patch, local media and on FB.Kayaks staged for the start

Idea of the chaos at the start

Cool shot out over the lake with a freighter in the background

One of my all time favorite race photos

Hey, 2young, I know it won't let you right click the picture and save it, but you do know how you can sometimes get those by viewing the website's source code, right?http://photos.mycapt...9/42930980E.jpg

I know you'd explained how to do this before, but I could not recall how to get to the source code.

 

[gruecd]

I know you'd explained how to do this before, but I could not recall how to get to the source code.

You're welcome. For future reference, just go to the website that the picture is on, and in the menu bar at the top of the screen, choose View >> Source. A lot of the time (except for the big boys like MarathonFoto, etc.) you can find a link to the actual JPEG file on the server.ETA: I mean, I heard that's how you can do it. Of course, I'd never do something like that myself, because I suppose it could be loosely interpreted as stealing...

 

[BassNBrew]

http://www.w3.org/TR/html4/strict.dtd

A little help please on what program to open this.

 

[SFBayDuck]

I know you'd explained how to do this before, but I could not recall how to get to the source code.

You're welcome. For future reference, just go to the website that the picture is on, and in the menu bar at the top of the screen, choose View >> Source. A lot of the time (except for the big boys like MarathonFoto, etc.) you can find a link to the actual JPEG file on the server.ETA: I mean, I heard that's how you can do it. Of course, I'd never do something like that myself, because I suppose it could be loosely interpreted as stealing...

Gru - the Shawn Fanning of race pics.Nice 6 mile trail run today around my favorite local lakes. It's a nice rolling course with no big climbs, but this is the first time it felt "easy" to actually run the whole thing. Run slowly of course, but still run without walking the climbs at all. Good to see my fitness improving.

I also may have figured out another contributing factor to my nausea on Sunday's run. I was listening today to an Endurance Planet podcast and they were talking about taking supplements, and when/how to take them, and Ben Greenfield mentioned that B-12 taken on an empty stomach can cause stomach issues. I realized that I had taken a Honey Stinger gel, which contains 25% of RDA of Vitamin B, about 20 minutes before I started feeling sick on Sunday. It's only the 2nd time I've used one of those gels, and the first was pacing at Western States when I was also eating solid food at the aid stations. So while I'm sure the cornucopia of alcohol I had the night before had my stomach in a less-than-ideal place, I've learned that those Honey Stinger gels are not going to be part of my mix anymore.

 

[gruecd]

Easy 5-miler done. You know it's been bad when a suck index of 141 (82/59) almost feels pleasant...

 

[tri-man 47]

One of my all time favorite race photos

It moved. Congrats on the event. SO cool!!!

And ..suck it up and order a quality pic! That pic is such a keeper.

 

[sho nuff]

Easy 5-miler done. You know it's been bad when a suck index of 141 (82/59) almost feels pleasant...

The 59 would feel great here right now.I don't recall the dew point being under 69 in the past 2 weeks. 70s most of the time.