Ran a 10k in June (5 Viewers)

[beer 302]

You guys catch the end of that women's tri this morning. Wow

That was insane.

I was trying to watch it on NBC's app but there is no fast forward so threw in the towel at an hour or so. Have to catch a highlight. Seriously, no fast forward NBC?

Congrats. New distance PR?

Yea, pretty geeked about it. Back in January I woulda never thought I'd be running like this. Stupid running junkies. Thanks guys!

 

[sho nuff]

Day 5, Week 3 of 18/55 14 miles

78/71 to start...82/71 when I finished.

Hot hot soupy freaking hot.

What a squishy nasty run this was. 3 miles in I was soaked.

Took the new Salomon XT Twin belt out for a spin this morning. Took some getting uses to the weight of 40oz of water rather than the 20 I usually carry...but this thing was pretty comfy once I got it situated right.

First 8 miles or so clicked by pretty easy even in the eat and slosh. Stopped by the house at mile 10 to replenish water and change shirts and hats. And after about a mile and a half...I was feeling this one and the heat. A brief tiny cloud dropped just a little sprinkling of rain...though, that joy did not last long and it was sunny and humid again not long after that.

My last mile was pretty slow and I really did not have much left in the tank with that heat and up the hill the last half mile to the house. But finished it.

10:35/mi...159 HR. Probably went out too fast and kept it too fast for a while. Id like to get that HR under 155 ideally...eventhough I have no real max and was going mostly off of feel.

40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

 

[tri-man 47]

I missed the tri. I could spend all day flipping between Olympics and a Bourne movie marathon, but I've got tons of academic work to do all day and night.

I did catch a morning workout. Suckex was approaching 150, so a long run would have been futile. So back to the track. 6 x 800 @ 3:10, 4 x 400 @ :85

 

[IvanKaramazov]

beer -- Nice job and major congrats on the new distance PR. It may be hard to believe right now, but you'll eventually get to the point that you look at a 12 mile run as a nice relaxing distance. And of course you'll be racing a little longer than that. Distance running has a whole bunch of milestones, and they add up over time. Savor all of them.

sho nuff -- Sounds miserable. My wife and I grew up in southern Indiana (Evansville) just a few hours from you, and I can't imagine doing any kind of serious training in that part of the country during the summer. You're doing a fantastic job just for sticking with it. When the fall rolls around, you'll feel the difference.

 

[IvanKaramazov]

Suckex was approaching 150, so a long run would have been futile. So back to the track. 6 x 800 @ 3:10, 4 x 400 @ :85

Kind of hating you.

 

[beer 302]

40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

Wow, that's awesome sho! I got in 31 this week and can't imagine squeezing in another 9 someplace. You distance guys amaze me tri - you're just a machine. Much like Grue, Ned, the SFDuck, MAC and a few others I think if we peeled the skin off it would reveal a metallic exoskeleton with some sort of nuclear power supply from the distant future. ===========================================================================================================The run this morning went well but I seriously screwed up by running hard yesterday. Soon as I started I knew it was going to be a struggle, nothing really hurt or anything but you can just tell when a run is going to be difficult. My bad knee also decided to act up earlier than usual on the LR, around mile 6. Typically it doesn't give me issues until 8-9. Tried a GU gel pack to see if there was any effect, didn't seem to add/detract to me. I have another one with caffeine I'll try next week. Finished better than I thought but wasn't really paying attention time so much as just finishing. Finished up at 2:13:14 for an 11:03 pace. Happy with the effort, being one mile shy of the goal is pretty cool.

 

[koby925]

Amazing Olympic 10K race. That's all I'll say for now.

Like beer (congrats by the way), I ran my (comeback) distance PR this morning - 12.5 miles in 7:33 pace. Even though I started at 7:30am I agree with sho nuff, heat and slosh is a pretty good way to describe today. I almost always have to put the shirt, shorts and drawers out in the garage so I don't contaminate the regular hamper with drenched clothes after summer runs. But today I also had to wring my socks out and take the inserts out of my shoes. I looked like I had jumped in a smelly lake fully clothed at the end. Good times.

 

[koby925]

Tried a GU gel pack to see if there was any effect, didn't seem to add/detract to me. I have another one with caffeine I'll try next week.

Funny you say that. That's another one of those new supplements I don't know anything about. I ran with a group for 8.5 of my run today and at 5 or so into I see two of them sucking on what looked like mustard packets. I said what the hell are those and they said GU packs. If these things help with energy during these brutal summer runs I may have to try them. I did start with day 1 of the chocolate milk recovery drink today

 

[Ned]

Tried a GU gel pack to see if there was any effect, didn't seem to add/detract to me. I have another one with caffeine I'll try next week.

Funny you say that. That's another one of those new supplements I don't know anything about. I ran with a group for 8.5 of my run today and at 5 or so into I see two of them sucking on what looked like mustard packets. I said what the hell are those and they said GU packs. If these things help with energy during these brutal summer runs I may have to try them. I did start with day 1 of the chocolate milk recovery drink today

You won't notice any sort of sudden energy surge when you eat them. It's just to supplement your glycogen on longer workouts. You'll soon find the range where you've depleted your glycogen stores when you bonk/hit the wall/crash. Its hard to tell when that will be since everyone is a little different. But one day you'll probably hit that wall. It usually only takes one bonk. :X

 

[comfortably numb]

Just finished up my first 12 miler. Wow that's a long ####### way Humbling to know that there are folks, some in this thread, that run more than twice that distance in a shorter time period than I did today. My hats off to you guys again, amazing stuff. I'll post more later, gonna catch a few zzz's before my day starts

 

[comfortably numb]

You guys crack me up, thanks for the lift!

Anybody racing this weekend? Seems to have dropped off lately after a flourish there for a while.

Steep Ravine 25K Trail Run (could have sworn it was a 30K when I signed up ). 3,430' of elevation gain on mostly single track, should be fun. Of course I'm not sure what I do can be called "racing".

As for the dreadmill - I haven't been on one since early 2009. In fact I ran twice on treadmill that winter - once in Boston after trying to run outside on the ice, and once in Greenville, SC, when it was negative something wind chill outside.

Good Luck and keep healthy

 

[Ned]

Day 5, Week 3 of 18/55 14 miles78/71 to start...82/71 when I finished.Hot hot soupy freaking hot.What a squishy nasty run this was. 3 miles in I was soaked.Took the new Salomon XT Twin belt out for a spin this morning. Took some getting uses to the weight of 40oz of water rather than the 20 I usually carry...but this thing was pretty comfy once I got it situated right.First 8 miles or so clicked by pretty easy even in the eat and slosh. Stopped by the house at mile 10 to replenish water and change shirts and hats. And after about a mile and a half...I was feeling this one and the heat. A brief tiny cloud dropped just a little sprinkling of rain...though, that joy did not last long and it was sunny and humid again not long after that.My last mile was pretty slow and I really did not have much left in the tank with that heat and up the hill the last half mile to the house. But finished it.10:35/mi...159 HR. Probably went out too fast and kept it too fast for a while. Id like to get that HR under 155 ideally...eventhough I have no real max and was going mostly off of feel. 40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

Good job on the run + week. 155 is what I used to target and learned it's too high unless you're a 205+ max HR . Without knowing your true max I'd say all endurance runs should be <150 with lower the better. The majority of your endurance work should be < 75% max. It was a hard lesson for me to learn, but it's paying dividends now. For reference I'm a 195 max and have been doing all of my endurance work <147.

 

[prosopis]

Day 5, Week 3 of 18/55 14 miles

78/71 to start...82/71 when I finished.

Hot hot soupy freaking hot.

What a squishy nasty run this was. 3 miles in I was soaked.

Took the new Salomon XT Twin belt out for a spin this morning. Took some getting uses to the weight of 40oz of water rather than the 20 I usually carry...but this thing was pretty comfy once I got it situated right.

First 8 miles or so clicked by pretty easy even in the eat and slosh. Stopped by the house at mile 10 to replenish water and change shirts and hats. And after about a mile and a half...I was feeling this one and the heat. A brief tiny cloud dropped just a little sprinkling of rain...though, that joy did not last long and it was sunny and humid again not long after that.

My last mile was pretty slow and I really did not have much left in the tank with that heat and up the hill the last half mile to the house. But finished it.

10:35/mi...159 HR. Probably went out too fast and kept it too fast for a while. Id like to get that HR under 155 ideally...eventhough I have no real max and was going mostly off of feel.

40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

Good job on the run + week. 155 is what I used to target and learned it's too high unless you're a 205+ max HR . Without knowing your true max I'd say all endurance runs should be <150 with lower the better. The majority of your endurance work should be < 75% max. It was a hard lesson for me to learn, but it's paying dividends now. For reference I'm a 195 max and have been doing all of my endurance work <147.

I think I hit that walking. Last year I tried the HR training and my runs were paces of 15:00 plus. I gave up on it. This often leads me to believe there is something up with my heart. This morning for instance a 10:36 pace had hr at 156. I do think I am in the minority with that and most of you would be MUCH faster at that HR.* I did go through all the heart testing a few years ago and got the good report. That is all documented in this thread some where.

 

[SFBayDuck]

40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

Wow, that's awesome sho! I got in 31 this week and can't imagine squeezing in another 9 someplace. You distance guys amaze me tri - you're just a machine. Much like Grue, Ned, the SFDuck, MAC and a few others I think if we peeled the skin off it would reveal a metallic exoskeleton with some sort of nuclear power supply from the distant future.

===========================================================================================================

Thanks, but I'm just a guy who likes to spend time out on the trails. I don't belong in the same sentence with those other guys.

You guys crack me up, thanks for the lift!

Anybody racing this weekend? Seems to have dropped off lately after a flourish there for a while.

Steep Ravine 25K Trail Run (could have sworn it was a 30K when I signed up ). 3,430' of elevation gain on mostly single track, should be fun. Of course I'm not sure what I do can be called "racing".

Good Luck and keep healthy

Thanks! My favorite pre-long run meal of wild salmon and risotto is in my belly, along with a couple glasses of wine to help me sleep (haven't been doing that much lately). Hopefully tomorrow will be a good day.

 

[sho nuff]

Day 5, Week 3 of 18/55 14 miles78/71 to start...82/71 when I finished.Hot hot soupy freaking hot.What a squishy nasty run this was. 3 miles in I was soaked.Took the new Salomon XT Twin belt out for a spin this morning. Took some getting uses to the weight of 40oz of water rather than the 20 I usually carry...but this thing was pretty comfy once I got it situated right.First 8 miles or so clicked by pretty easy even in the eat and slosh. Stopped by the house at mile 10 to replenish water and change shirts and hats. And after about a mile and a half...I was feeling this one and the heat. A brief tiny cloud dropped just a little sprinkling of rain...though, that joy did not last long and it was sunny and humid again not long after that.My last mile was pretty slow and I really did not have much left in the tank with that heat and up the hill the last half mile to the house. But finished it.10:35/mi...159 HR. Probably went out too fast and kept it too fast for a while. Id like to get that HR under 155 ideally...eventhough I have no real max and was going mostly off of feel. 40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

Good job on the run + week. 155 is what I used to target and learned it's too high unless you're a 205+ max HR . Without knowing your true max I'd say all endurance runs should be <150 with lower the better. The majority of your endurance work should be < 75% max. It was a hard lesson for me to learn, but it's paying dividends now. For reference I'm a 195 max and have been doing all of my endurance work <147.

Id say its probably too high too...given in the control of the house on a TM with 1-2% grade I can keep my HR at 133-137 for 10:30-10:40 min/mile.The problem I have...is running any slower than 10:30 is extremely difficult for me now. Unless its on a major hill (which there are plenty)...my form goes to crap as I slow down. Ive worked on it and have done better at hitting around 10:40/mile without much form break...but it takes a bit of effort to stay down in that range now.And the biggest thing IMO is the rollers I run on.Now, Im not like BnB (got that right I think) running some of these crazy incline runs he does...but my typical 10 miler has 900-1000+ and down.Todays 14 had 1200+ and about the same down. And Ive noticed hills get me way worse than anything else (even heat) as far as my HR.Im working on being better about it and slowing down when I see it creeping too much...but I have not given in fully to running by it yet.There just isnt much flat here.

 

[Ned]

Day 5, Week 3 of 18/55 14 miles

78/71 to start...82/71 when I finished.

Hot hot soupy freaking hot.

What a squishy nasty run this was. 3 miles in I was soaked.

Took the new Salomon XT Twin belt out for a spin this morning. Took some getting uses to the weight of 40oz of water rather than the 20 I usually carry...but this thing was pretty comfy once I got it situated right.

First 8 miles or so clicked by pretty easy even in the eat and slosh. Stopped by the house at mile 10 to replenish water and change shirts and hats. And after about a mile and a half...I was feeling this one and the heat. A brief tiny cloud dropped just a little sprinkling of rain...though, that joy did not last long and it was sunny and humid again not long after that.

My last mile was pretty slow and I really did not have much left in the tank with that heat and up the hill the last half mile to the house. But finished it.

10:35/mi...159 HR. Probably went out too fast and kept it too fast for a while. Id like to get that HR under 155 ideally...eventhough I have no real max and was going mostly off of feel.

40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

Good job on the run + week. 155 is what I used to target and learned it's too high unless you're a 205+ max HR . Without knowing your true max I'd say all endurance runs should be <150 with lower the better. The majority of your endurance work should be < 75% max. It was a hard lesson for me to learn, but it's paying dividends now. For reference I'm a 195 max and have been doing all of my endurance work <147.

I think I hit that walking. Last year I tried the HR training and my runs were paces of 15:00 plus. I gave up on it. This often leads me to believe there is something up with my heart. This morning for instance a 10:36 pace had hr at 156. I do think I am in the minority with that and most of you would be MUCH faster at that HR.* I did go through all the heart testing a few years ago and got the good report. That is all documented in this thread some where.

Don't be so hard on yourself. Everyone's got a different aerobic capacity. You can't compare yourself to anyone other than yourself. If Grue wore a HRM, we'd all want to puke when he posted his data. I can't expect to go out and run what he runs at the same effort (i.e. heart rate) because his body has an incredible aerobic capacity that I just don't have. The quicker we all realize this, the better runners we all become. It's eerily similar to golf. We all want to bomb 300 yard drives down the middle because we see the pros do it on TV. Well, we're not pros. The quicker you learn to play within your own game, the better you score. It's as simple as that.

 

[Ned]

Day 5, week 3 Pfitz 18/70 - 5mi recovery

Yesterday was a busy day, so I broke my rule of waking up early for a recovery run and went out at 6am. 75/73 and I was rollin' easy. Legs were sharp. Too sharp for a recovery run. 10:07/130 One of the lowest HRs I've ever recorded.

The day turned into a cross training day. Met up with some extended family for a get together at mom's country club for some swimming. My uncle was up from FL, who happens to be an ex collegiate swimmer. One thing led to another and he was teaching me some swimming basics (urging me to try tri's). I did maybe 4-5 laps and wow does that take a lot of work. Hats off to you tri guys (especially our favorite fish - Sand).

Then my overly ambitious wife decided we should start laying the pavers for our new patio. Smack dab in the middle of the afternoon in near 100 heat index. I was sopping wet lugging sand and pavers back and forth for 4hrs.

Day 6, week 3 Pfitz 18/70 - 15mi MLR

TERRIBLE. I guess combining the 155 suckex (80/75) and a little too much work yesterday made for a terrible run today. I had nothing in the tank. I'm just happy to be through that run and back in the AC. The motoactv website charts all of your runs in pretty little graphs. You can really see my HR unravel around the 2:00 mark (mile 12 or so). I maybe had another 30 minutes in the tank before throwing in the towel and walking home. Yuck. 9:53/146

That wraps up week 3 @ 58 miles.

I can already feel my wife looking over my shoulder waiting to start back with the patio.

 

[tri-man 47]

Day 6, week 3 Pfitz 18/70 - 15mi MLR

That wraps up week 3 @ 58 miles.

Impressive!!!

 

[beer 302]

That wraps up week 3 @ 58 miles.I can already feel my wife looking over my shoulder waiting to start back with the patio.

Great week Ned! I purposefully scheduled an off day today because like you, and pretty much everyone else, my typical Saturday doesn't start until the family gets up and the work around the house starts. Nobody ever seems to care we ran the length of a town before they even rolled over to contemplate getting up. We're all stupid. . .keep up the good work

 

[BassNBrew]

Day 5, Week 3 of 18/55 14 miles78/71 to start...82/71 when I finished.Hot hot soupy freaking hot.What a squishy nasty run this was. 3 miles in I was soaked.Took the new Salomon XT Twin belt out for a spin this morning. Took some getting uses to the weight of 40oz of water rather than the 20 I usually carry...but this thing was pretty comfy once I got it situated right.First 8 miles or so clicked by pretty easy even in the eat and slosh. Stopped by the house at mile 10 to replenish water and change shirts and hats. And after about a mile and a half...I was feeling this one and the heat. A brief tiny cloud dropped just a little sprinkling of rain...though, that joy did not last long and it was sunny and humid again not long after that.My last mile was pretty slow and I really did not have much left in the tank with that heat and up the hill the last half mile to the house. But finished it.10:35/mi...159 HR. Probably went out too fast and kept it too fast for a while. Id like to get that HR under 155 ideally...eventhough I have no real max and was going mostly off of feel. 40 miles for the week...a new weekly distance PR...my legs are feeling it now and my feet are slightly sore from the pounding today as wet as they were after. Pretty nasty.

Good job on the run + week. 155 is what I used to target and learned it's too high unless you're a 205+ max HR . Without knowing your true max I'd say all endurance runs should be <150 with lower the better. The majority of your endurance work should be < 75% max. It was a hard lesson for me to learn, but it's paying dividends now. For reference I'm a 195 max and have been doing all of my endurance work <147.

Id say its probably too high too...given in the control of the house on a TM with 1-2% grade I can keep my HR at 133-137 for 10:30-10:40 min/mile.The problem I have...is running any slower than 10:30 is extremely difficult for me now. Unless its on a major hill (which there are plenty)...my form goes to crap as I slow down. Ive worked on it and have done better at hitting around 10:40/mile without much form break...but it takes a bit of effort to stay down in that range now.And the biggest thing IMO is the rollers I run on.Now, Im not like BnB (got that right I think) running some of these crazy incline runs he does...but my typical 10 miler has 900-1000+ and down.Todays 14 had 1200+ and about the same down. And Ive noticed hills get me way worse than anything else (even heat) as far as my HR.Im working on being better about it and slowing down when I see it creeping too much...but I have not given in fully to running by it yet.There just isnt much flat here.

I'll let mine drift up on the inclines, but I let it slide down on the inclines. At 210-215, even a 1% grade crushes the heart rate.

 

[BassNBrew]

Great training weeks everyone.

A total zero of a week for me except for one day at the gym. Today is my 8 consecutive work day and I easy put in 75+ hours over the last 7 days. Things will get back to normal this week. I need to get something on the calendar to get me motivated again.

 

[BassNBrew]

Olympians compared to me.

Runners < 2x faster

Swimmers > 2x faster

Bikers < 33% faster

Pretty sad to think that in the pool they would be passing me around the 90m mark as they finished up their 200m swim.

At least the runners in the marathon and 10k distance couldn't lap me using hm and 5k loops respectively.

 

[sho nuff]

Day 6, week 3 Pfitz 18/70 - 15mi MLR

That wraps up week 3 @ 58 miles.

Impressive!!!

Hard getting in 40 this week and I don't work...though, kids are just now going back to school...so my work is different.

 

[IvanKaramazov]

Weird interval workout this morning. I was supposed to 8 miles with 5 x 800, so I ran from my truck to the track, which I know is a little over two miles as a warmup. Then I go to turn on my Garmin, and nothing -- dead battery. I guess I forgot to charge it. Well, I'm already at the track and the two miles I already ran were too slow to switch the workout to a GA run, so I decided just to go ahead and do my intervals anyway despite having no ability to time them. The end result is that I have no idea if this was a good session or not, but I know it's over.

 

[SFBayDuck]

And my 2nd race of the year, the Steep Ravine 25K, in the books. The weather was pretty cool, 55-low 60s, but with a fog for most of it that was more muggy than cooling. It was indeed a 25K, came in at about 15.5 miles, and 3,400' of elevation gain and loss. And it was steep - basically all up or down, with only a small flatish section in the middle. It started with a climb straight up from Stinson Beach, 1500' elevation in the first 3 miles. Much of it was made up of wood and stone steps, with a few sections so steep I was thinking they were more ladders than stairs, even using my hands to climb. Of course then I came around a corner and saw an actual wood ladder that was part of the trail!

Those first 3 miles of climbing were between 15:00 and 17:00 pace, and managed the mostly downhill from mile 3-8.75 in 10:00-11:15 paces. Then came climb #2, which was over 1100' of climbing in less than 3 miles. That was a slog, ending with 300' of gain over less than a 1/4 mile to finish it off. Ouch. Those were all just under 16:00 miles, definitely feeling it in both my underdeveloped aerobic system and with not enough leg strength just yet. I picked it up again for the first mile downhill, but then between an aid station refill (there were 4 throughout the day, I spent between 1-2 minutes at each refilling my bottle and drinking some coke) and having to slow down going down slick stairs again it was another 15:00+ minute mile even downhill! The quads were burning coming down those stairs, and my knees were feeling it. It finally "leveled off" a bit and I finished it off with 1.5 miles at about 10:30 pace, good for 3:26 according to my Garmin.

All in all I feel pretty good about it - pushed a little harder than I would have on a training run, but didn't overdo it. Hydration and nutrition were good with no cramping, energy, or stomach issues. And I got a hell of a hill workout in!

 

[IvanKaramazov]

Of course then I came around a corner and saw an actual wood ladder that was part of the trail!

That looks both crazy and kind of fun at the same time. Nice race.

 

[prosopis]

And my 2nd race of the year, the Steep Ravine 25K, in the books. The weather was pretty cool, 55-low 60s, but with a fog for most of it that was more muggy than cooling. It was indeed a 25K, came in at about 15.5 miles, and 3,400' of elevation gain and loss. And it was steep - basically all up or down, with only a small flatish section in the middle. It started with a climb straight up from Stinson Beach, 1500' elevation in the first 3 miles. Much of it was made up of wood and stone steps, with a few sections so steep I was thinking they were more ladders than stairs, even using my hands to climb. Of course then I came around a corner and saw an actual wood ladder that was part of the trail!

Those first 3 miles of climbing were between 15:00 and 17:00 pace, and managed the mostly downhill from mile 3-8.75 in 10:00-11:15 paces. Then came climb #2, which was over 1100' of climbing in less than 3 miles. That was a slog, ending with 300' of gain over less than a 1/4 mile to finish it off. Ouch. Those were all just under 16:00 miles, definitely feeling it in both my underdeveloped aerobic system and with not enough leg strength just yet. I picked it up again for the first mile downhill, but then between an aid station refill (there were 4 throughout the day, I spent between 1-2 minutes at each refilling my bottle and drinking some coke) and having to slow down going down slick stairs again it was another 15:00+ minute mile even downhill! The quads were burning coming down those stairs, and my knees were feeling it. It finally "leveled off" a bit and I finished it off with 1.5 miles at about 10:30 pace, good for 3:26 according to my Garmin.

All in all I feel pretty good about it - pushed a little harder than I would have on a training run, but didn't overdo it. Hydration and nutrition were good with no cramping, energy, or stomach issues. And I got a hell of a hill workout in!

That is insane but freaking cool!!!I love the picture. Looks like a scenic run.

 

[beer 302]

Nice little jog there Duck

Pretty stoked about tomorrow, coming home from church tonight and I tell my oldest daughter she ought to run with me tomorrow since I just have a nice easy 3 miles scheduled. She asks when and I tell her it's early since I want to get in my lifting as well. Then the wife pipes up and says she should go to the gym to work on some upper body strength with me so hoping I get both f them out tomorrow, super cool if they manage to get up

 

[comfortably numb]

And my 2nd race of the year, the Steep Ravine 25K, in the books. The weather was pretty cool, 55-low 60s, but with a fog for most of it that was more muggy than cooling. It was indeed a 25K, came in at about 15.5 miles, and 3,400' of elevation gain and loss. And it was steep - basically all up or down, with only a small flatish section in the middle. It started with a climb straight up from Stinson Beach, 1500' elevation in the first 3 miles. Much of it was made up of wood and stone steps, with a few sections so steep I was thinking they were more ladders than stairs, even using my hands to climb. Of course then I came around a corner and saw an actual wood ladder that was part of the trail!

Those first 3 miles of climbing were between 15:00 and 17:00 pace, and managed the mostly downhill from mile 3-8.75 in 10:00-11:15 paces. Then came climb #2, which was over 1100' of climbing in less than 3 miles. That was a slog, ending with 300' of gain over less than a 1/4 mile to finish it off. Ouch. Those were all just under 16:00 miles, definitely feeling it in both my underdeveloped aerobic system and with not enough leg strength just yet. I picked it up again for the first mile downhill, but then between an aid station refill (there were 4 throughout the day, I spent between 1-2 minutes at each refilling my bottle and drinking some coke) and having to slow down going down slick stairs again it was another 15:00+ minute mile even downhill! The quads were burning coming down those stairs, and my knees were feeling it. It finally "leveled off" a bit and I finished it off with 1.5 miles at about 10:30 pace, good for 3:26 according to my Garmin.

All in all I feel pretty good about it - pushed a little harder than I would have on a training run, but didn't overdo it. Hydration and nutrition were good with no cramping, energy, or stomach issues. And I got a hell of a hill workout in!

Good job man, does look nuts but fun. Have to remember to keep this running thing fun as well.How many people enter the 25k?

Any casualties?

 

[comfortably numb]

Day 5, week 3 Pfitz 18/70 - 5mi recoveryYesterday was a busy day, so I broke my rule of waking up early for a recovery run and went out at 6am. 75/73 and I was rollin' easy. Legs were sharp. Too sharp for a recovery run. 10:07/130 One of the lowest HRs I've ever recorded. The day turned into a cross training day. Met up with some extended family for a get together at mom's country club for some swimming. My uncle was up from FL, who happens to be an ex collegiate swimmer. One thing led to another and he was teaching me some swimming basics (urging me to try tri's). I did maybe 4-5 laps and wow does that take a lot of work. Hats off to you tri guys (especially our favorite fish - Sand). Then my overly ambitious wife decided we should start laying the pavers for our new patio. Smack dab in the middle of the afternoon in near 100 heat index. I was sopping wet lugging sand and pavers back and forth for 4hrs. Day 6, week 3 Pfitz 18/70 - 15mi MLRTERRIBLE. I guess combining the 155 suckex (80/75) and a little too much work yesterday made for a terrible run today. I had nothing in the tank. I'm just happy to be through that run and back in the AC. The motoactv website charts all of your runs in pretty little graphs. You can really see my HR unravel around the 2:00 mark (mile 12 or so). I maybe had another 30 minutes in the tank before throwing in the towel and walking home. Yuck. 9:53/146That wraps up week 3 @ 58 miles.I can already feel my wife looking over my shoulder waiting to start back with the patio.

Did you lose like 12lbs?

 

[comfortably numb]

Great training weeks everyone.A total zero of a week for me except for one day at the gym. Today is my 8 consecutive work day and I easy put in 75+ hours over the last 7 days. Things will get back to normal this week. I need to get something on the calendar to get me motivated again.

I am a supporter of the 10 day lay off

 

[IvanKaramazov]

I'm proud to report that my wife and son both brought home hardware from the 5K they did while they were visiting my FIL. Both ran ~24:00, but my son out-kicked my wife to beat her by about 15 seconds. Both were 2nd in their respective AGs with around 150 total runners on a hilly course.

My wife starts training for the Tucson marathon in the next week or so. Technically she may already be "in training" but her plan hasn't caught up to her mileage yet. I hope this one goes well for her. I don't know if a 40-44 F BQ is still on the agenda or not, but her last several races at all distances have been pretty pedestrian due to miscellaneous injuries and/or race conditions, so she could use a good one.

 

[comfortably numb]

I'm proud to report that my wife and son both brought home hardware from the 5K they did while they were visiting my FIL. Both ran ~24:00, but my son out-kicked my wife to beat her by about 15 seconds. Both were 2nd in their respective AGs with around 150 total runners on a hilly course. My wife starts training for the Tucson marathon in the next week or so. Technically she may already be "in training" but her plan hasn't caught up to her mileage yet. I hope this one goes well for her. I don't know if a 40-44 F BQ is still on the agenda or not, but her last several races at all distances have been pretty pedestrian due to miscellaneous injuries and/or race conditions, so she could use a good one.

Good luck to her, and congrats on them foe the hardware.Gotta love scheduling races when visiting family/vacationing

 

[SFBayDuck]

Good job man, does look nuts but fun. Have to remember to keep this running thing fun as well.How many people enter the 25k?Any casualties?

Looking at the website there were 37 entrants in the 25K, and I didn't see any real carnage, other than some bloody knees at the finish line. There were also 20 people headed back out as I was finishing that were signed up for the 50K, and there was a marathon (11 entrants), 1/2 (40 or so), and 7 miler (40-50).

I'm proud to report that my wife and son both brought home hardware from the 5K they did while they were visiting my FIL. Both ran ~24:00, but my son out-kicked my wife to beat her by about 15 seconds. Both were 2nd in their respective AGs with around 150 total runners on a hilly course. My wife starts training for the Tucson marathon in the next week or so. Technically she may already be "in training" but her plan hasn't caught up to her mileage yet. I hope this one goes well for her. I don't know if a 40-44 F BQ is still on the agenda or not, but her last several races at all distances have been pretty pedestrian due to miscellaneous injuries and/or race conditions, so she could use a good one.

That's awesome, congrats!

 

[MAC_32]

I try to stay off the TM if I can avoid it during spring, summer, and fall, but running outdoors in the winter is usually not an option in my town. Our roads and sidewalks are essentially unrunnable for large stretches from November through April.

Investing in cold gear was the best running decision I ever made. I haven't ran on a dreadmill in at least 3...I think 4 years and don't plan to change that anytime soon. Realistically, being outside for more than 20-30 mins just isn't safe sometimes in Cleveland winters just due to the temperature, but I can get a good workout in that time. The cold never gets to me as far as being actually cold because of my gear, but the effect on the breathing forces me in earlier than I want. Running through and over snow drifts is almost like a mini obstacle course and the encounters with ice have really taught me how to continue to pick my feet up as I fatigue - if you don't pick your feet up when you're making a turn or running over ice you will bite it. Obviously this sort of running is not conducive to distance training, but it keeps me in shape for when I start with a more strict regimen come March so the transition is usually a quick one and...most importantly, keeps me off the dreadmill!Anyway, got back from a lake house draft weekend late tonight - still a little wired so I'm still up. I hit the track for a sprint/stairs/hill workout Friday before taking off, knew there was going to be some serious caloric overload this weekend so I really pushed myself. 1/2 mile warm-up (cool down too), then did the following 6x 50m jog20 jumping lunges100m sprint backwards100m jog turn and sprint up hill (50-60'?)20 push up'sjog back down hill100m sprint + turn and go up the stairswalk back down then do it againGood stuff, no regrets with all the grilling and beering after that.Took Saturday off (hangover assisted), and wasn't sure when I'd get my run in today but we had to drive a car to the beach/park on the other end of the lake because my pregnant wife was told not to take the boat. Perfect running opportunity. We hung out there, got some tubing in, played some volleyball, etc. but then I left a little early to run back to the cabin. SE Ohio is the beginning of Appalachia, so this was a completely different 7 mile jaunt than I am used to. Hills the whole way. Almost the entire first mile was uphill (almost stopped to walk but fought it), the second mile is then mostly down (thankfully) followed by a flat 3rd mile. The last 4 miles are all up and down around the lake and in the hills - beautiful views. I almost made it without walking but a steep 100+' climb at the end of mile 5 did me in. Felt like my legs were in quick sand so I stopped and walked for 10 seconds just to compose myself. All in all made it back to the cabin in a shade under an hour, very happy about that as we have some gentle hills around here but other than the river valleys NOTHING like that! I'm sure I'm going to feel this one in the morning...

 

[prosopis]

I'm proud to report that my wife and son both brought home hardware from the 5K they did while they were visiting my FIL. Both ran ~24:00, but my son out-kicked my wife to beat her by about 15 seconds. Both were 2nd in their respective AGs with around 150 total runners on a hilly course. My wife starts training for the Tucson marathon in the next week or so. Technically she may already be "in training" but her plan hasn't caught up to her mileage yet. I hope this one goes well for her. I don't know if a 40-44 F BQ is still on the agenda or not, but her last several races at all distances have been pretty pedestrian due to miscellaneous injuries and/or race conditions, so she could use a good one.

IIRC she ran the Tucson marathon last year as well. I am looking to do the half. Will you be coming out with her?

 

[Ned]

And my 2nd race of the year, the Steep Ravine 25K, in the books. The weather was pretty cool, 55-low 60s, but with a fog for most of it that was more muggy than cooling. It was indeed a 25K, came in at about 15.5 miles, and 3,400' of elevation gain and loss. And it was steep - basically all up or down, with only a small flatish section in the middle. It started with a climb straight up from Stinson Beach, 1500' elevation in the first 3 miles. Much of it was made up of wood and stone steps, with a few sections so steep I was thinking they were more ladders than stairs, even using my hands to climb. Of course then I came around a corner and saw an actual wood ladder that was part of the trail!

Those first 3 miles of climbing were between 15:00 and 17:00 pace, and managed the mostly downhill from mile 3-8.75 in 10:00-11:15 paces. Then came climb #2, which was over 1100' of climbing in less than 3 miles. That was a slog, ending with 300' of gain over less than a 1/4 mile to finish it off. Ouch. Those were all just under 16:00 miles, definitely feeling it in both my underdeveloped aerobic system and with not enough leg strength just yet. I picked it up again for the first mile downhill, but then between an aid station refill (there were 4 throughout the day, I spent between 1-2 minutes at each refilling my bottle and drinking some coke) and having to slow down going down slick stairs again it was another 15:00+ minute mile even downhill! The quads were burning coming down those stairs, and my knees were feeling it. It finally "leveled off" a bit and I finished it off with 1.5 miles at about 10:30 pace, good for 3:26 according to my Garmin.

All in all I feel pretty good about it - pushed a little harder than I would have on a training run, but didn't overdo it. Hydration and nutrition were good with no cramping, energy, or stomach issues. And I got a hell of a hill workout in!

Sounds like a pretty badass adventure!

 

[Ned]

beer30 - This getting fit thing is certainly contagious! Very cool that you're influencing the family to get moving. That's more gratifying than any hardware or PR we pull in.

CN - I didn't pay close attention to what I drank before I went out, but it was close to 11 lbs. Did you bring water with you on your 8 yesterday?

Ivan - Congrats to your wife/son. How old is he?

 

[beer 302]

Ivan - awesome that the family is raking hardware

Went 1 for 2 on the family this morning. Daughter made it up at 4am (unheard of) and managed 2.43 with me. Very proud of her, she was hurting mightily but got pissed at the last 50 yards or so, said something like "I want this to end!" and took off on a sprint to the house so I know she had some left in the tank :slacker: Wife has a sorta legit excuse in that she is battling a respiratory infection right now so she didn't want to start in and make it worse. She has pretty bad asthma and any kind of exposure to smoke or folks that smoke just immediately start issues with her.

 

[IvanKaramazov]

I'm proud to report that my wife and son both brought home hardware from the 5K they did while they were visiting my FIL. Both ran ~24:00, but my son out-kicked my wife to beat her by about 15 seconds. Both were 2nd in their respective AGs with around 150 total runners on a hilly course. My wife starts training for the Tucson marathon in the next week or so. Technically she may already be "in training" but her plan hasn't caught up to her mileage yet. I hope this one goes well for her. I don't know if a 40-44 F BQ is still on the agenda or not, but her last several races at all distances have been pretty pedestrian due to miscellaneous injuries and/or race conditions, so she could use a good one.

IIRC she ran the Tucson marathon last year as well. I am looking to do the half. Will you be coming out with her?

I'd like to, but it's just too expensive. If I go, that means three more plane tickets (me and both kids).

- Congrats to your wife/son. How old is he?

He's 13.

 

[Ned]

I'm proud to report that my wife and son both brought home hardware from the 5K they did while they were visiting my FIL. Both ran ~24:00, but my son out-kicked my wife to beat her by about 15 seconds. Both were 2nd in their respective AGs with around 150 total runners on a hilly course. My wife starts training for the Tucson marathon in the next week or so. Technically she may already be "in training" but her plan hasn't caught up to her mileage yet. I hope this one goes well for her. I don't know if a 40-44 F BQ is still on the agenda or not, but her last several races at all distances have been pretty pedestrian due to miscellaneous injuries and/or race conditions, so she could use a good one.

IIRC she ran the Tucson marathon last year as well. I am looking to do the half. Will you be coming out with her?

I'd like to, but it's just too expensive. If I go, that means three more plane tickets (me and both kids).

- Congrats to your wife/son. How old is he?

He's 13.

Nice. I thought I remembered him being around that age. Is he interested in HS cross country or track?

 

[IvanKaramazov]

I'm proud to report that my wife and son both brought home hardware from the 5K they did while they were visiting my FIL. Both ran ~24:00, but my son out-kicked my wife to beat her by about 15 seconds. Both were 2nd in their respective AGs with around 150 total runners on a hilly course. My wife starts training for the Tucson marathon in the next week or so. Technically she may already be "in training" but her plan hasn't caught up to her mileage yet. I hope this one goes well for her. I don't know if a 40-44 F BQ is still on the agenda or not, but her last several races at all distances have been pretty pedestrian due to miscellaneous injuries and/or race conditions, so she could use a good one.

IIRC she ran the Tucson marathon last year as well. I am looking to do the half. Will you be coming out with her?

I'd like to, but it's just too expensive. If I go, that means three more plane tickets (me and both kids).

- Congrats to your wife/son. How old is he?

He's 13.

Nice. I thought I remembered him being around that age. Is he interested in HS cross country or track?

He ran 7th grade track this past year, but he's slow and knows he doesn't have a future in this. I think from here on out he's going to do mostly soccer and basketball.

 

[comfortably numb]

Did 4m on SAT and 8m (distance PR for me ) on SUN

Sunday was just disgusting

Got out a little later then anticipated and started my run at 8AM

Took 2 frozen water bottles with me, and dropped one on course.

Realized I forgot my nipple pads....

8miles/1.24

How do you guys program your GPS to shoot out such good splits?

10:03

09:37

10:07

09:55

10:21

10:56

11:52

12:02

I did something I have never done on a run, and may have stumbled upon a new schtick for race days.

Around mile 5, the nips started burning.

In one quick swoop, I took off my shirt and went topless.

If this was done in slow motion it would have been an awesome scene in an 80's movie (after the CGI got rid of my belly)

This was a brutal run for me, but just kept thinking these runs will make running PHI in November that much easier.

 

[comfortably numb]

Tried a GU gel pack to see if there was any effect, didn't seem to add/detract to me. I have another one with caffeine I'll try next week.

Funny you say that. That's another one of those new supplements I don't know anything about. I ran with a group for 8.5 of my run today and at 5 or so into I see two of them sucking on what looked like mustard packets. I said what the hell are those and they said GU packs. If these things help with energy during these brutal summer runs I may have to try them. I did start with day 1 of the chocolate milk recovery drink today

Ned has been giving me helpful advice from Day 1.He advised me to give myself ~2 hours to digest before running.Now that I have been running earlier, I can't wake up at like 4 eat then go run at like 6.I am more of a sleep in my shorts/GPS kinda guy and roll out of bed and start running.With that said, being I don't eat pre-run I am STARVING after i finish a run, but I just feel like drinking.So he said to try chock milk as it is a good protein filler for a long post run.I like milk anyway, but man, do those hit the spot!If i chug a Powerade when I am starving, it kinda offsets my eating for the day.Yesterday around mile 6...all I could think of was that freaking chocolate milk.I would rank the top 3 tips I have received as such:1. Nip pads2. The astro-glide anti chaffing thing3. Chocolate milk I guess the whole making a good schedule for me that will maximize my efforts, prepare me correctly and keep me from getting myself hurt is OK, but those are easily the top 3.

 

[koby925]

He ran 7th grade track this past year, but he's slow and knows he doesn't have a future in this. I think from here on out he's going to do mostly soccer and basketball.

I wouldn't be too quick to come to that conclusion, Ivan. I didn't run 5ks until 9th grade, but my first few were in the 22s and I ended up running competitively in college. 24 mins for a 7th grader is not too shabby. On the other side of that, I knew kids growing up that probably ran under 20 mins as 13 year olds but peaked shortly after that and barely made our varsity high school XC team. He could be a late bloomer or late comer to the sport.

 

[tri-man 47]

SF Duck - wow ...what an adventure. Congrats to you!!

MAC - nice 'lake' run! So much fun to explore new routes.

c numb - congrats on the distance PR!

IK - super to hear about the family medals! Woo hoo!

--

My daughter and son did their first-ever 5K a week ago (the new Big Ten Challenge). My son is more athletic and has done some running. My daughter is very new to it. She pushed big brother to join her, and they ran together (at her pace). Finishing time: 49:59 for the 5K. As I told her - it's a PR!

 

[comfortably numb]

SF Duck - wow ...what an adventure. Congrats to you!!

MAC - nice 'lake' run! So much fun to explore new routes.

c numb - congrats on the distance PR!

IK - super to hear about the family medals! Woo hoo!

--

My daughter and son did their first-ever 5K a week ago (the new Big Ten Challenge). My son is more athletic and has done some running. My daughter is very new to it. She pushed big brother to join her, and they ran together (at her pace). Finishing time: 49:59 for the 5K. As I told her - it's a PR!

That's cool, gotta start somehwere

 

[koby925]

Tried a GU gel pack to see if there was any effect, didn't seem to add/detract to me. I have another one with caffeine I'll try next week.

Funny you say that. That's another one of those new supplements I don't know anything about. I ran with a group for 8.5 of my run today and at 5 or so into I see two of them sucking on what looked like mustard packets. I said what the hell are those and they said GU packs. If these things help with energy during these brutal summer runs I may have to try them. I did start with day 1 of the chocolate milk recovery drink today

Ned has been giving me helpful advice from Day 1.He advised me to give myself ~2 hours to digest before running.Now that I have been running earlier, I can't wake up at like 4 eat then go run at like 6.I am more of a sleep in my shorts/GPS kinda guy and roll out of bed and start running.With that said, being I don't eat pre-run I am STARVING after i finish a run, but I just feel like drinking.So he said to try chock milk as it is a good protein filler for a long post run.I like milk anyway, but man, do those hit the spot!If i chug a Powerade when I am starving, it kinda offsets my eating for the day.Yesterday around mile 6...all I could think of was that freaking chocolate milk.I would rank the top 3 tips I have received as such:1. Nip pads2. The astro-glide anti chaffing thing3. Chocolate milk I guess the whole making a good schedule for me that will maximize my efforts, prepare me correctly and keep me from getting myself hurt is OK, but those are easily the top 3.

Yes that chocolate milk was quite rewarding after. Yes, nip pads or band-aids for anything over 5k is necessary, especially if you were a shirt or jersey with writing on it.

 

[gruecd]

Realistically, being outside for more than 20-30 mins just isn't safe sometimes in Cleveland winters just due to the temperature

With the right gear (particularly gloves and socks) and a facemask, I have yet to encounter temps that I can't handle. The only things that keep me indoors are ice and unplowed roads. The cold I can handle.

 

[gruecd]

My daughter and son did their first-ever 5K a week ago (the new Big Ten Challenge). My son is more athletic and has done some running. My daughter is very new to it. She pushed big brother to join her, and they ran together (at her pace). Finishing time: 49:59 for the 5K. As I told her - it's a PR!

I meant to ask you how they ended up doing. Very cool.