Ran a 10k in June (2 Viewers)

[Hugh One]

Can someone explain the concept/strategy of these "tempo runs"? As mentioned, I'm training for NYC again this year, and I'm following a new training guide which includes tempo runs. I figure I could look it up on the innernets, but I'm getting the impression that you lunatics in this thread are a better source than any article I could read.

I'm trying to run the marathon at a pace between 8:30 and 8:45. So today I did a 5 mile tempo run, which included a mile at 9:00, than 1/8 mile at 7:00, rinse, repeat. Is that about right?

TIA for any feedback.

 

[Hugh One]

Speaking of Pfitz, have any of you read and followed his Road Racing for Serious Runners

? After Boston I'm considering focusing on shorter races for next summer and fall. My knowledge on how to train for these is lacking.

Marathon's, gotcha. Figured as much looking at the distances some of you guys were running, but wanted to be sure. I've ruled out an October half, going to top out at 10k this fall because none of the local 10 milers fit my schedule, so maybe something to bookmark for later.Depending on what your definition of 'shorter' is I may be of some help. Most in here disagree with my training methods, but I think I could help give you some pointers on types of hard workouts so you're improving your training while incorporating some variety at the same time. Personally, I think the hardest part about training for shorter races is consistent intensity on shorter, harder runs. All of us aren't 100% into every run, but you can get away with it more on longer runs because it's more about pacing. Shorter runs, you have to attack, otherwise it's not going to be as effective.

As I've incorporated more philosophies from you guys I've been a lot more consistent with the intensity on my harder runs (I've been fresher because I've dialed it back the rest of the week) and if yesterday's 10k is any indication I think it's finally having an effect on my speed too. It probably was before, but it's just been so miserably hot I haven't seen the results. Some heavy partying every weekend up until this past one didn't help either. Anyway, as Ned has told me, freshness is a key - intensity on hard runs is the other.

Get after it hard twice per week - I do the track once and a timed distance the other

Get a long run in once - speed depends on how I feel but I schedule this run so if I'm going to be fresh it'll be that day

2-3 easy trots - been using the jogging stroller for most of mine

I make sure to go north of 20 miles/week and don't restrict myself to 30 but I haven't gone over it yet.

Awesome! Good luck man!

 

[Ned]

Can someone explain the concept/strategy of these "tempo runs"? As mentioned, I'm training for NYC again this year, and I'm following a new training guide which includes tempo runs. I figure I could look it up on the innernets, but I'm getting the impression that you lunatics in this thread are a better source than any article I could read.

I'm trying to run the marathon at a pace between 8:30 and 8:45. So today I did a 5 mile tempo run, which included a mile at 9:00, than 1/8 mile at 7:00, rinse, repeat. Is that about right?

TIA for any feedback.

What you did today was an intervals workout. Here's a good run downI'd strongly urge you to pick up the Pfitz book - Advanced Marathoning. Even if you don't use his training plans, the first 6 chapters will teach you a lifetime of info. I'm not a big book reader, but I've reread this thing 3x and will probably do it again as I'm now 3 weeks into my marathon cycle.

 

[17seconds]

Can someone explain the concept/strategy of these "tempo runs"? As mentioned, I'm training for NYC again this year, and I'm following a new training guide which includes tempo runs. I figure I could look it up on the innernets, but I'm getting the impression that you lunatics in this thread are a better source than any article I could read. I'm trying to run the marathon at a pace between 8:30 and 8:45. So today I did a 5 mile tempo run, which included a mile at 9:00, than 1/8 mile at 7:00, rinse, repeat. Is that about right? TIA for any feedback.

Tempo run is a run with a warmup, sustained speed section, and cooldown. It's used to gain speed and increase your ability to run for longer distances at your lactate threshold. Great for halfs and fulls.You want to maintain your tempo pace for 20-30 minutes. So a typical tempo run would be 1-2 mile warmup, 3-5 mile speed, 1 mile cooldown.For an 8:40 marathon pace you'd want to do your warmup and cooldowns at about 10min/mile. Speed section somewhere around 7:20min/mile. I would look into training by heartrate instead though. It's a better indicator when you are trying to hit training zones.

 

[Ned]

I would look into training by heartrate instead though. It's a better indicator when you are trying to hit training zones.

 

[17seconds]

Could I get a cliff notes version of this pfitz you guys keep referencing?

It's really hard. Even the easiest program (18/55). Not recommended unless you've run at least a few halfs and preferably a full as well. People use it when they want to bust ### and make a big marathon PR.

 

[Hugh One]

Can someone explain the concept/strategy of these "tempo runs"? As mentioned, I'm training for NYC again this year, and I'm following a new training guide which includes tempo runs. I figure I could look it up on the innernets, but I'm getting the impression that you lunatics in this thread are a better source than any article I could read.

I'm trying to run the marathon at a pace between 8:30 and 8:45. So today I did a 5 mile tempo run, which included a mile at 9:00, than 1/8 mile at 7:00, rinse, repeat. Is that about right?

TIA for any feedback.

What you did today was an intervals workout. Here's a good run downI'd strongly urge you to pick up the Pfitz book - Advanced Marathoning. Even if you don't use his training plans, the first 6 chapters will teach you a lifetime of info. I'm not a big book reader, but I've reread this thing 3x and will probably do it again as I'm now 3 weeks into my marathon cycle.

Cool, thank you for the link and the tip on the book, I believe that is a must read for me.

 

[Hugh One]

Can someone explain the concept/strategy of these "tempo runs"? As mentioned, I'm training for NYC again this year, and I'm following a new training guide which includes tempo runs. I figure I could look it up on the innernets, but I'm getting the impression that you lunatics in this thread are a better source than any article I could read. I'm trying to run the marathon at a pace between 8:30 and 8:45. So today I did a 5 mile tempo run, which included a mile at 9:00, than 1/8 mile at 7:00, rinse, repeat. Is that about right? TIA for any feedback.

Tempo run is a run with a warmup, sustained speed section, and cooldown. It's used to gain speed and increase your ability to run for longer distances at your lactate threshold. Great for halfs and fulls.You want to maintain your tempo pace for 20-30 minutes. So a typical tempo run would be 1-2 mile warmup, 3-5 mile speed, 1 mile cooldown.For an 8:40 marathon pace you'd want to do your warmup and cooldowns at about 10min/mile. Speed section somewhere around 7:20min/mile. I would look into training by heartrate instead though. It's a better indicator when you are trying to hit training zones.

Gotcha. For the first 4 marathons I ran, I did all my runs at a sub marathon pace, even my long ones, I did them as fast as I could. No wonder I struggled during the actual marathon and was always dealing with injuries, what a #######.

 

[beer 302]

Hit 3m this morning, 4m tomorrow, then I am taking 12 days off again...jk

Will have 8m lined up for Sunday which will be a distance PR for me.

Looking forward to it

Just registered for Philly HM

Nice job numb, kick that distance ### this weekend!

Oh, and just to put in my contribution for the day. My new cycling partner. Well, I'm hoping...

OH.HELL.YEA Well doneI'll echo the reviews on Advanced Marathoning. I'm in the middle of a half marathon training schedule but the info in the first part of the book is invaluable regardless of the distance you are training for.

 

[Ned]

Oh, and just to put in my contribution for the day. My new drafting partner. Well, I'm hoping...

fixed

 

[walnutz]

Any of you guys / gals wear calf compression sleeves when running. I am trying to find a good brand. I have an under armor one that i bought when i pulled my calf muscle about a year ago. Started wearing it again when i was getting some shin splints. There is some research that says wearing these helps to reduce the shin splint issue.

Wondering what brand is the best to go with?

 

[Sand]

Any of you guys / gals wear calf compression sleeves when running. I am trying to find a good brand.

2Y, please report to the white courtesy phone. I repeat, 2Y, please report to the white courtesy phone.

 

[gruecd]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

Dude!!!

Very nice. Apparently nobody is impressed that I'm essentially doing the same thing....

 

[Hugh One]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

Dude!!!

Very nice. Apparently nobody is impressed that I'm essentially doing the same thing....

Sorry, I stopped reading your sig at: PRs: 5K: 18:36 10K: 39:44 Half: 1:27:01 Full: 2:59:48

 

[2Young2BBald]

Any of you guys / gals wear calf compression sleeves when running. I am trying to find a good brand.

2Y, please report to the white courtesy phone. I repeat, 2Y, please report to the white courtesy phone.

Good article here on the benefits. I'm with Jenny, its more about the support than any performance improvements. AND, don't discount the psychological benefits noted in the article.I prefer 2XU brand and they seem to support the calf more than anything else I've tried and can be used in the water for triathlon. Zensah is more specific for shin splints. My daughter used these when the combo of dance and cross country tore up her shins. They seemed to work for her. I do not run without them, ever. I suffered calf cramping off and on for years and have cramped elsewhere, but :knockswood: have not had calf issues since going with the sleeves. Big fan.

_______________

Realized I haven't done any sort of update lately. Did Warrior Dash Saturday. Much better with tougher obstacles than last year. I ran with my wife so the running was mellow, but my abs were killing me after from helping her up and down stuff. Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.

Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

 

[walnutz]

Any of you guys / gals wear calf compression sleeves when running. I am trying to find a good brand.

2Y, please report to the white courtesy phone. I repeat, 2Y, please report to the white courtesy phone.

Good article here on the benefits. I'm with Jenny, its more about the support than any performance improvements. AND, don't discount the psychological benefits noted in the article.I prefer 2XU brand and they seem to support the calf more than anything else I've tried and can be used in the water for triathlon. Zensah is more specific for shin splints. My daughter used these when the combo of dance and cross country tore up her shins. They seemed to work for her. I do not run without them, ever. I suffered calf cramping off and on for years and have cramped elsewhere, but :knockswood: have not had calf issues since going with the sleeves. Big fan.

_______________

Realized I haven't done any sort of update lately. Did Warrior Dash Saturday. Much better with tougher obstacles than last year. I ran with my wife so the running was mellow, but my abs were killing me after from helping her up and down stuff. Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.

Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

So, with the Zesah ones there is an option for calf compression or the compression shin sleeve. They look the same just sold differently. Any insight on if they are the same?

 

[Sand]

Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

Killer swimming! I haven't done a 3k swim practice since May.As far as multi-sport, I'm here. I talk about my biking and swimming here and I hear crickets chirping. The running boys, new and old, are taking over the place. Set a new speed PR last night on a particular road at 28.6mph over a mile (357w) on a flat course.

 

[gruecd]

The running boys, new and old, are taking over the place.

As it should be.

 

[2Young2BBald]

Any of you guys / gals wear calf compression sleeves when running. I am trying to find a good brand.

2Y, please report to the white courtesy phone. I repeat, 2Y, please report to the white courtesy phone.

Good article here on the benefits. I'm with Jenny, its more about the support than any performance improvements. AND, don't discount the psychological benefits noted in the article.I prefer 2XU brand and they seem to support the calf more than anything else I've tried and can be used in the water for triathlon. Zensah is more specific for shin splints. My daughter used these when the combo of dance and cross country tore up her shins. They seemed to work for her. I do not run without them, ever. I suffered calf cramping off and on for years and have cramped elsewhere, but :knockswood: have not had calf issues since going with the sleeves. Big fan.

_______________

Realized I haven't done any sort of update lately. Did Warrior Dash Saturday. Much better with tougher obstacles than last year. I ran with my wife so the running was mellow, but my abs were killing me after from helping her up and down stuff. Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.

Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

So, with the Zesah ones there is an option for calf compression or the compression shin sleeve. They look the same just sold differently. Any insight on if they are the same?

The Zensahs do support the calf as well. The are just a bit more shin-specific in how they advertise. I have a buddy that wears CEP and likes them a lot. These are my next to try (although I am totally satisfied with the 2XUs). You can see from the link they target both the shins and the calves. A lot of the multi-sport teams wear CEP, I am guessing, because they can get them in their team colors.

 

[2Young2BBald]

Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

Killer swimming! I haven't done a 3k swim practice since May.As far as multi-sport, I'm here. I talk about my biking and swimming here and I hear crickets chirping. The running boys, new and old, are taking over the place. Set a new speed PR last night on a particular road at 28.6mph over a mile (357w) on a flat course.

I am so out of your league on the bike its hard to respond to stuff like this. Its tough to take just how much I've dropped off since the HIM training cycle in 2010. Then, I had a sprint ride just under 23 MPH, an Oly ride of almost 22 and average 19.9 over the 56 mile HIM ride. Now, I am struggling to get close to 20 MPH for s sprint. Its totally due to not riding hills. Then, I spent tons of time at a couple local parks doing long rides on hilly courses. The time isn't there now to do so, so I am trying to simulate hills doing indoor rides on the spin bike or on the trainer and its just not the same. Less than 6 weeks before my next HIM, I have to just log seat time in hopes I can build more speed/strength.

 

[BassNBrew]

Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

Killer swimming! I haven't done a 3k swim practice since May.As far as multi-sport, I'm here. I talk about my biking and swimming here and I hear crickets chirping. The running boys, new and old, are taking over the place. Set a new speed PR last night on a particular road at 28.6mph over a mile (357w) on a flat course.

I'm following your improvements closely. I'm just keeping quiet because you really should because your biking and swimming speed would put you in age group contention at major events and you probably don't want to hear that anymore.I haven't been on the bike in weeks. Started running again last week but a soccer tournament this weekend, cleaning a house Sunday/Monday, and 16 hour work days this week have killed anything else. August is the busiest month for my business

 

[SFBayDuck]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

Dude!!!

Very nice. Apparently nobody is impressed that I'm essentially doing the same thing....

Sorry, I stopped reading your sig at: PRs: 5K: 18:36 10K: 39:44 Half: 1:27:01 Full: 2:59:48

Exactly. The masses can actually relate to me!

If it makes you feel any better: you make me want to be a better runner.

 

[Sand]

Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.

Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

Killer swimming! I haven't done a 3k swim practice since May.As far as multi-sport, I'm here. I talk about my biking and swimming here and I hear crickets chirping. The running boys, new and old, are taking over the place.

Set a new speed PR last night on a particular road at 28.6mph over a mile (357w) on a flat course.

I'm following your improvements closely. I'm just keeping quiet because you really should because your biking and swimming speed would put you in age group contention at major events and you probably don't want to hear that anymore.I haven't been on the bike in weeks. Started running again last week but a soccer tournament this weekend, cleaning a house Sunday/Monday, and 16 hour work days this week have killed anything else. August is the busiest month for my business

My swimming and biking put me in position to be top 10% at local events. Last local tri I was 8/50 in AG. Though I did beat everyone older than 20 in the swim. I'm just not there yet. If I can get a good winter of not getting hurt and being able to run consistently I may well really be able to open up a great year next year. Biking is getting better, but I'm no Wiggo yet.

But you can keep harassing me.

I am so out of your league on the bike its hard to respond to stuff like this. Its tough to take just how much I've dropped off since the HIM training cycle in 2010. Then, I had a sprint ride just under 23 MPH, an Oly ride of almost 22 and average 19.9 over the 56 mile HIM ride.

We're really not that far apart. The effort above was a 1 mile, 2 minute gut-buster. I'm not holding that speed much longer than that. Good to hear y'all are reading the posts, though!

--------

Just to add some juice to the thread, here are some multi-sport news.

Swimming: There are a lot of weird happenings and people and #### at the pool. Y'all know what I mean. This, however, is ridiculous.

Biking: Did anyone watch the women's TT? I'm not going to spoil the winners, but this new equipment here is just ####### ridiculous. I thought aero helmets were embarrassing. This helmet embarrasses my aero helmet.

 

[2Young2BBald]

Swam 3,100 yards on Sunday. I simulated the three swim legs for an upcoming survival tri. Rode 20 miles last night and am looking to run tonight.

Lots of great running (what happen to the multi-sport guys) going on here. I am struggling to keep up due to work travel lately.

Killer swimming! I haven't done a 3k swim practice since May.As far as multi-sport, I'm here. I talk about my biking and swimming here and I hear crickets chirping. The running boys, new and old, are taking over the place.

Set a new speed PR last night on a particular road at 28.6mph over a mile (357w) on a flat course.

I'm following your improvements closely. I'm just keeping quiet because you really should because your biking and swimming speed would put you in age group contention at major events and you probably don't want to hear that anymore.I haven't been on the bike in weeks. Started running again last week but a soccer tournament this weekend, cleaning a house Sunday/Monday, and 16 hour work days this week have killed anything else. August is the busiest month for my business

My swimming and biking put me in position to be top 10% at local events. Last local tri I was 8/50 in AG. Though I did beat everyone older than 20 in the swim. I'm just not there yet. If I can get a good winter of not getting hurt and being able to run consistently I may well really be able to open up a great year next year. Biking is getting better, but I'm no Wiggo yet.

But you can keep harassing me.

I am so out of your league on the bike its hard to respond to stuff like this. Its tough to take just how much I've dropped off since the HIM training cycle in 2010. Then, I had a sprint ride just under 23 MPH, an Oly ride of almost 22 and average 19.9 over the 56 mile HIM ride.

We're really not that far apart. The effort above was a 1 mile, 2 minute gut-buster. I'm not holding that speed much longer than that. Good to hear y'all are reading the posts, though!

--------

Just to add some juice to the thread, here are some multi-sport news.

Swimming: There are a lot of weird happenings and people and #### at the pool. Y'all know what I mean. This, however, is ridiculous.

Biking: Did anyone watch the women's TT? I'm not going to spoil the winners, but this new equipment here is just ####### ridiculous. I thought aero helmets were embarrassing. This helmet embarrasses my aero helmet.

I was waiting for someone to dub it the Pokemon helmet. Being a gear-ho, i of course want one.

 

[tri-man 47]

Swimming: There are a lot of weird happenings and people and #### at the pool. Y'all know what I mean. This, however, is ridiculous.

Wow! I saw a few of those pools while in Sydney ...didn't get a chance with my scheduling to catch a swim in one, unfortunately. This, though, is certainly weird.Grue, as you build up toward the ultra level, we're there with ya ...ready to feel your pain. Duck is getting some prodigal son-like attention as he returns to the thread ..and he does have an impressive agenda documented there. Sand, I'm constantly in awe of your talent. As I was telling Grue during our Saturday run, I'm well aware that if you did a run-only focus, you'd be killing it - and trouncing my times. I rank your Pensacola bay swims very high on my list of the thread's most impressive accomplishments (grue's sub-3 is on the list, too). Keep at it, you two!

 

[walnutz]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

 

[prosopis]

I apparently have Western States in my blood now, as I've spent all my race planning and training research lately on getting a qualifying (<11:00:00) 50 miler done.

The last chance for the 2013 lottery for me is **** Collins Firetrails 50M on October 13th, but I know won't be ready for a 50M in 10 weeks. That didn't stop me from looking into registering anyway, but it was full so I threw my name on to the waitlist - currently 123rd on that for a race that only takes 250! Seems I'm pretty safe there, so I also signed up for the accompanying Golden Hills Trail Marathon. A point-to-point course with about 4,000 ft of gain and 4,500 ft of descent, it should make for a good few hours on the trails!

With a focus on a qualifying race for the 2014 WS100, I registered last night (yes, I set the alarm to wake up and register when it opened at midnight) for the American River 50M on April 6th! As 50 milers go it's relatively flat with under 4,000 ft of gain, with much of that coming during quite a climb to the finish. I will actually have to run on paved bike trail for part of it, so looks like I'll have to get over that allergy I've developed there and get some miles in on the hard stuff over the next 8 months. The course is less than 2 hours away from where I live, so I should be able to get up there several times and run on it between now and then, which should be a big benefit.

So the schedule currently looks like:

8/5 - 30K

10/13 - Trail Marathon

December-March - 50K (or 2) TBD

4/6/13 - 50 MILES

5/25/13 - Western States Training Run weekend (a chance to cover the last 70 miles of the course over 3 days)

6/29/13 - pace somebody at WS100

Now time to start putting together my training schedule........

Dude!!!

 

[prosopis]

I did 5.88 miles today.

1 mile warmup then 6 x 400 @ 2:14 pace. I then ran @ 10:31 pace for cool down. I think/know I could do those 400s faster. I am doing this on a treadmill so I am not sure how it will translate to the street. I do set the TM at 1.0 incline. Still in the 100's here which is why I am doing most of my runs on the TM. I continue to do my long runs outside early on Sat mornings. I also do the occasional run in the heat but that is rare.

* WTF- Why are the beach volley ball girls not wearing bikinis in the olympics tonight? I am feeling cheated

 

[tri-man 47]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

walnutz - do what's best for you! We all enjoy supporting each other with a little teasing along the way but no judgments. Any goals/races on your list?prosopis - even in the heat, I would say the 400 repeats could be done outside. Just give yourself good recovery time, and have plenty of fluids available. You could even cut them down to 200s and work on good leg/hip lift and drive. Take a small cooler with you, park it at a spot, then push it out and walk/jog back.

 

[prosopis]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

walnutz - do what's best for you! We all enjoy supporting each other with a little teasing along the way but no judgments. Any goals/races on your list?prosopis - even in the heat, I would say the 400 repeats could be done outside. Just give yourself good recovery time, and have plenty of fluids available. You could even cut them down to 200s and work on good leg/hip lift and drive. Take a small cooler with you, park it at a spot, then push it out and walk/jog back.

I like that idea!!! Thanks for the input.

 

[Sand]

I was waiting for someone to dub it the Pokemon helmet. Being a gear-ho, i of course want one.

So do I.

As I was telling Grue during our Saturday run, I'm well aware that if you did a run-only focus, you'd be killing it - and trouncing my times.

I tend to look at your times and think we'd be stride for stride if I was in run shape. No way I do any trouncing at any distance with the way you are killing it this year. It has been great to see how your work rate has really dropped your times like a rock. The progression curve is outstanding!Walnutz, don't worry about the mega times and distances others are talking about. We've had several in here start out and then start talking about crazy races (Ned, I'm looking at you). It's all relative. I can't hope to touch Grue running or BnB cycling, but I sure like hearing abut the crazy crap they decide to tackle next.

Prosposis, someone decided to turn on the air - it's like 55 there! On a good side the women's water polo is superb. I am in serious lust over the reserve keeper - Tumua Anae.

 

[BassNBrew]

I can't hope to touch Grue running or BnB cycling, but I sure like hearing abut the crazy crap they decide to tackle next.

That's because you can only touch something that's in front of you. Since you would be Frooming off in front of me it's not possible.

 

[SFBayDuck]

Walnutz, don't worry about the mega times and distances others are talking about. We've had several in here start out and then start talking about crazy races (Ned, I'm looking at you). It's all relative. I can't hope to touch Grue running or BnB cycling, but I sure like hearing abut the crazy crap they decide to tackle next.

This made me smile, and search back through the thread to one of my first posts, when I was working my way up to my first 4.5 mile run.....

I haven't, but found it online, looks to be just under 6 miles, and it's only a couple of miles from my place. I may have to check that out this weekend, make that the place for my 4.5 mile run, with a little extra warm up and cool down to get all the way around. Thanks for the tip. While searching for it, found a website with 20 or so trail runs in Marin....now I'm thinking about getting off the pavement and onto some trails.....see where this damned running thing can take you?

 

[Sand]

Walnutz, don't worry about the mega times and distances others are talking about. We've had several in here start out and then start talking about crazy races (Ned, I'm looking at you). It's all relative. I can't hope to touch Grue running or BnB cycling, but I sure like hearing abut the crazy crap they decide to tackle next.

This made me smile, and search back through the thread to one of my first posts, when I was working my way up to my first 4.5 mile run.....

I haven't, but found it online, looks to be just under 6 miles, and it's only a couple of miles from my place. I may have to check that out this weekend, make that the place for my 4.5 mile run, with a little extra warm up and cool down to get all the way around. Thanks for the tip. While searching for it, found a website with 20 or so trail runs in Marin....now I'm thinking about getting off the pavement and onto some trails.....see where this damned running thing can take you?

I take everything back, walnutz. This has just shown conclusively how this thread warps souls and changes normal people into demented, HR-obsessed, trail-running, gear-nerd, ultra runner maniacs.

Run - run fast away from this place! (Just make sure to due it in a Pfitzian manner over the gnarliest trail system you can find (while monitoring your heart rate, of course)).

 

[walnutz]

Walnutz, don't worry about the mega times and distances others are talking about. We've had several in here start out and then start talking about crazy races (Ned, I'm looking at you). It's all relative. I can't hope to touch Grue running or BnB cycling, but I sure like hearing abut the crazy crap they decide to tackle next.

This made me smile, and search back through the thread to one of my first posts, when I was working my way up to my first 4.5 mile run.....

I haven't, but found it online, looks to be just under 6 miles, and it's only a couple of miles from my place. I may have to check that out this weekend, make that the place for my 4.5 mile run, with a little extra warm up and cool down to get all the way around. Thanks for the tip. While searching for it, found a website with 20 or so trail runs in Marin....now I'm thinking about getting off the pavement and onto some trails.....see where this damned running thing can take you?

I take everything back, walnutz. This has just shown conclusively how this thread warps souls and changes normal people into demented, HR-obsessed, trail-running, gear-nerd, ultra runner maniacs.

Run - run fast away from this place! (Just make sure to due it in a Pfitzian manner over the gnarliest trail system you can find (while monitoring your heart rate, of course)).

LOL... Too funny. Thanks though guys. I have been in and out of this thread for the past year or so. Tri - Goals - Yep. Loose 20 pounds. Down 12 over the past 4 weeks and get "5's" on my college soccer fitness test. Race wise, I am trying to find a 10K and half that fits into my schedule with soccer. Other than that I have just been running to try to stay healthy.

Everyone in here is pretty awesome. I just enjoy reading it all.

 

[sho nuff]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

Don't...I feel that way every day.Im running intervals at paces people are running marathons and half marathons.

 

[sho nuff]

Walnutz, don't worry about the mega times and distances others are talking about. We've had several in here start out and then start talking about crazy races (Ned, I'm looking at you). It's all relative. I can't hope to touch Grue running or BnB cycling, but I sure like hearing abut the crazy crap they decide to tackle next.

This made me smile, and search back through the thread to one of my first posts, when I was working my way up to my first 4.5 mile run.....

I haven't, but found it online, looks to be just under 6 miles, and it's only a couple of miles from my place. I may have to check that out this weekend, make that the place for my 4.5 mile run, with a little extra warm up and cool down to get all the way around. Thanks for the tip. While searching for it, found a website with 20 or so trail runs in Marin....now I'm thinking about getting off the pavement and onto some trails.....see where this damned running thing can take you?

I take everything back, walnutz. This has just shown conclusively how this thread warps souls and changes normal people into demented, HR-obsessed, trail-running, gear-nerd, ultra runner maniacs.



Run - run fast away from this place! (Just make sure to due it in a Pfitzian manner over the gnarliest trail system you can find (while monitoring your heart rate, of course)).

Went from struggling to run 4-5 miles...just wanting to finish a half.

To running 4 halfs...loaded up with gear...and training under a Pfitz plan for a marathon in a year in this thread.

You all are the devil.

 

[comfortably numb]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

Other people's times/distances are sick but every time I run it's a run against myself.

 

[sho nuff]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

Other people's times/distances are sick but every time I run it's a run against myself or to catch up with the chick with the nice turd cutter in front of me.

Fixed it for you.

 

[comfortably numb]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

Other people's times/distances are sick but every time I run it's a run against myself or to catch up with the chick with the nice turd cutter in front of me.

Fixed it for you.

Well that's every time I race...when I run it's against myself...unless there is a turd cutter on a side street causing me to detour.

 

[pmbrown_22]

Hey all, been taking a small break from here because I have been pretty busy. Still busy but getting some runs in. Nothing major, but running through the heat. Most of my runs have been mid-day so not ideal, but I figure it will only help me in the long run.

Great work in here as usual. I am amazed at the amount of work that gets put in here day to day. You guys are awesome.

Have a great day all.

 

[Hugh One]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

Not that I'm remotely fast compared to some of these guys, but I was never a runner myself. Then, in 2005, my bro-in-law was running the NYC marathon, and I went down to watch. I remember the feeling of being there, 35,000 runners, 2 million spectators. That day I told myself that, without question, I was running the marathon next year. From there, I started training. I remember starting trying to run Rockland Lake which is a 3 mile loop. I would have to stop about 10 times, trying not to hurl. After a few runs, I only had to stop 5 times, eventually I could run the entire loop without stopping, etc., etc., etc. And in 2006, as promised, I ran NYC in 3:50:54. So, anywho, point is, running isn't trying to compete with others, it's about challenging yourself and excercising, and as long as you're doing that, who cares how fast Grue is.

 

[beer 302]

There are some ridiculous times in here. I feel, well inadequate even talking about my 6 miles at a 9:30 pace. Just crazy.

Don't...I feel that way every day.Im running intervals at paces people are running marathons and half marathons.

We should start a club I'll jump on the wagon too, Started in January on a TM and couldn't finish a half mile without having to take a break. This Saturday I'm shooting for 11.5 miles or more. We're all stupid in here but we get along

 

[tri-man 47]

Well, I didn't get grue'd by hot weather this a.m., so I MAC-attacked the track. 6 miles total with up/down.

2 mi @ 6:49/mi

1 mi @ 6:24

.5 mi@ 3:03

400m @ :86

2 x 200m @ :36, :39

Everything felt great. The 200s were total forefoot striding with a lot of spring ...love that feeling.

 

[koby925]

Ok I've been lurking in this thread for awhile and decided it was time to throw my hat in the ring. I took 12-13 years off of serious running and got back into it again right around Xmas. I was a middle distance guy back in the day but I'm looking to do some longer stuff soon...maybe even this fall. The running and racing world is much different these days even versus when I last ran seriously, so I am looking for answers to new training methods, supplements, etc. that this group seems to have. But some things about running will never change so I'm hoping I can add some insight when I can.

"New" (i.e age 37 and over) PRs

5k - 17:22 Goal - sub 17

10k - 37:44 Goal - sub 37

Half - NA Goal - sub 1:25

Marathon - Don't know if I will ever do one Goal (if I do) - sub 3:00

- What kind of miles are people putting in? I had to slowly build up so I was in the 30s weekly for much of spring (150-160 per month) but have started to up that recently to high 40s low 50s (195 in July)

- I may forget how brutal summer running was or maybe the increase in mileage has done it, but I have felt awful while runnning the last few weeks...do people take any supplements to battle summer heat/humidity? which leads me to...

- supplements generally - I have heard salt tablets thrown around, greens and reds, good old whey protein, chocolate milk (?), gatorade...what do you guys do to help recovery?

The one thing I can help with that I saw mentioned recently is the compression socks and specifically the CEP brand. I was getting all kinds of calf issues this spring when I started running fast again (especially on intervals) that would make me miss time here and there. Since I have went to wearing the CEP calf sleeves (I wear them about half my runs or so, moreso in the cold weather and always on recovery days), I have not missed time from running. Highly recommended

 

[Juxtatarot]

Koby- Wow! Those PRs are fantastic. I suspect you know enough to be an expert around here. Please post more.

What do you mean by "longer stuff"? Most of us planning to run half marathon or longer races are basing our mileage off of specific training programs with peaks, tapers, etc. Marathon guys here mainly run programs with weekly maximums of up to 55 or 70 miles. Several weeks will be well low of that though.

The only think I take for recovery is a glass of caramel milk (I'm personally not a big chocolate fan).

 

[Sand]

Ok I've been lurking in this thread for awhile and decided it was time to throw my hat in the ring. I took 12-13 years off of serious running and got back into it again right around Xmas. I was a middle distance guy back in the day but I'm looking to do some longer stuff soon...maybe even this fall. The running and racing world is much different these days even versus when I last ran seriously, so I am looking for answers to new training methods, supplements, etc. that this group seems to have. But some things about running will never change so I'm hoping I can add some insight when I can. "New" (i.e age 37 and over) PRs 5k - 17:22 Goal - sub 1710k - 37:44 Goal - sub 37Half - NA Goal - sub 1:25Marathon - Don't know if I will ever do one Goal (if I do) - sub 3:00- What kind of miles are people putting in? I had to slowly build up so I was in the 30s weekly for much of spring (150-160 per month) but have started to up that recently to high 40s low 50s (195 in July)- I may forget how brutal summer running was or maybe the increase in mileage has done it, but I have felt awful while runnning the last few weeks...do people take any supplements to battle summer heat/humidity? which leads me to...- supplements generally - I have heard salt tablets thrown around, greens and reds, good old whey protein, chocolate milk (?), gatorade...what do you guys do to help recovery?The one thing I can help with that I saw mentioned recently is the compression socks and specifically the CEP brand. I was getting all kinds of calf issues this spring when I started running fast again (especially on intervals) that would make me miss time here and there. Since I have went to wearing the CEP calf sleeves (I wear them about half my runs or so, moreso in the cold weather and always on recovery days), I have not missed time from running. Highly recommended

I'm not qualified to comment on the rest, but as far as chocolate milk goes it is a great post-run drink. According to the experts it has the right proportion of sugars and protein to feed your muscles. (The more expensive drinks that are touted as recovery drinks are formulated to the same proportions.) And it is awesome. And it is cheap.BTW, Welcome!

 

[Ned]

Koby- Wow! Those PRs are fantastic. I suspect you know enough to be an expert around here. Please post more. What do you mean by "longer stuff"? Most of us planning to run half marathon or longer races are basing our mileage off of specific training programs with peaks, tapers, etc. Marathon guys here mainly run programs with weekly maximums of up to 55 or 70 miles. Several weeks will be well low of that though.The only think I take for recovery is a glass of caramel milk (I'm personally not a big chocolate fan).

I rotate between chocolate milk and muscle milk lite.If you're already up to 40-50 a week, I see no reason why you wouldn't be ready for a full marathon!Grue's got some competition now...

 

[comfortably numb]

Ok I've been lurking in this thread for awhile and decided it was time to throw my hat in the ring. I took 12-13 years off of serious running and got back into it again right around Xmas. I was a middle distance guy back in the day but I'm looking to do some longer stuff soon...maybe even this fall. The running and racing world is much different these days even versus when I last ran seriously, so I am looking for answers to new training methods, supplements, etc. that this group seems to have. But some things about running will never change so I'm hoping I can add some insight when I can. "New" (i.e age 37 and over) PRs 5k - 17:22 Goal - sub 1710k - 37:44 Goal - sub 37Half - NA Goal - sub 1:25Marathon - Don't know if I will ever do one Goal (if I do) - sub 3:00- What kind of miles are people putting in? I had to slowly build up so I was in the 30s weekly for much of spring (150-160 per month) but have started to up that recently to high 40s low 50s (195 in July)- I may forget how brutal summer running was or maybe the increase in mileage has done it, but I have felt awful while runnning the last few weeks...do people take any supplements to battle summer heat/humidity? which leads me to...- supplements generally - I have heard salt tablets thrown around, greens and reds, good old whey protein, chocolate milk (?), gatorade...what do you guys do to help recovery?The one thing I can help with that I saw mentioned recently is the compression socks and specifically the CEP brand. I was getting all kinds of calf issues this spring when I started running fast again (especially on intervals) that would make me miss time here and there. Since I have went to wearing the CEP calf sleeves (I wear them about half my runs or so, moreso in the cold weather and always on recovery days), I have not missed time from running. Highly recommended

We're gonna need to see a GPS pic with a penny to verify.

 

[gruecd]

Grue's got some competition now...

Haha. I'm never gonna sniff those times on the shorter stuff. His HM goal is the same as mine. Running a sub-3 marathon is harder than it looks.