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Why yes, :finger:, it is! :finger: Lucky for me I'm the master of the 15 minute nap (longer after a long weekend run).Great week!!!
16.2 miles. 25mph is moving pretty decently. Only 6 guys managed that this year.
You'd love my approach to this. I still consider myself a weaker swimmer. So, I for sure want something left in the tank for the long swim on leg 7. To do so last year, I tried to manage my HR on the trail run at or below 160. It seems like I can go all day if I do. My average HR for each of the runs, except the first and last, were within 1 BPM of 160. I spiked in the the 170s only once on a huge climb. For my 2 runs this week, I practiced keeping my HR in this range and averaged 159 for each.Holy ####, 2Y2BB!
Right around 90 the last 2 years. They've sent on an email stating if they do not get to 150 this year, they'll have to can it. Understandable, as its a logistical nightmare for them, I'm sure. I will be bummed if this goes away as I would love to keep this in the yearly rotation. As of a few weeks ago, they only had 40 entrants, so its not looking good. Two things scare people off. First, is that log swim on leg 7 and second is the field that does enter. It is a whose-who of Michigan's top endurance triathletes (men and women). I was racking my bike last year and the two guys next to me were swapping Kona stories. I had this immediate sense of WTF did I get myself in to.
My manYou'd love my approach to this. I still consider myself a weaker swimmer. So, I for sure want something left in the tank for the long swim on leg 7. To do so last year, I tried to manage my HR on the trail run at or below 160. It seems like I can go all day if I do. My average HR for each of the runs, except the first and last, were within 1 BPM of 160. I spiked in the the 170s only once on a huge climb. For my 2 runs this week, I practiced keeping my HR in this range and averaged 159 for each.Holy ####, 2Y2BB!
You smashed it!
Start easy - you know, a typical Grue 5:30 pace or so. Step it up as you move through the legs.
This is still just stupidly awesome.
Hops, barley, and Wisconsin cheese. The makings of a champion.
That 10:25 avg pace is an improvement of over 10 seconds on previous long runs. I am getting faster.
Dude!
Nice week...for an old guy.beer, crazy gruecd, prosopis - nice distance, guys. I'll add mine as I push some mileage this week:
M - 6 miles, moderate tempo
T - 7 miles w/8 x qtr mile long striders (one step per sidewalk square)
W - 8 miles easy
Th- 5 miles, all short hill repeats
F - rest
S - 15 miles, 8:22/mile, 145 HR
Nicely coolish (low 60s) this a.m. Like beer (), I'll add some miles tomorrow to run on tired legs. I hope to do 9 miles and finish the week at 50 miles.
Ummmm, no. I'm pretty sure I didn't even get to sleep until after 2:30. I did, however, watch it tonight on my DVR. Meb is amazing. And funny how Hall didn't talk about how "full of awesomeness" he was when he explained his DNF.
Congrats, Ned. Great week!
Awesome!!
That's a tough workout, Ivan. Nice job!!
Good luck, and have fun!!
I'm now starting to watch Ned and his training as we are both gearing up for Philly marathon in November. As I watch Ned do lots of miles, I was slacking. Got 4 days to get some running in on vacation. Of course, the misery index ranged from 150 to 156 over the four days of running.Thursday - 5 miles at 8:25/mile.
I was wondering how you were doing. 
I had the same reaction this morning. 64/61 this morning and I'm not running :drool:
It's a sickness, best day around here in months 65/65 and I'm taking the week off.
I've been known to rearrange my schedule when that happens.
I'm stumped. A whole week off? Is this due to work/family commitments or is this a training plan. If its a training plan, explain more because I don't see how a whole week off helps. (I'm all for days off)'beer 302 said:It's a sickness, best day around here in months 65/65 and I'm taking the week off.'Ned said:'SteelCurtain said:
He's nursing an injury - a sprained v-gina.I'm stumped. A whole week off? Is this due to work/family commitments or is this a training plan. If its a training plan, explain more because I don't see how a whole week off helps. (I'm all for days off)'beer 302 said:It's a sickness, best day around here in months 65/65 and I'm taking the week off.'Ned said:'SteelCurtain said:
Ahem, that's 10.2 miles, TYVM.
Seriously, by no means is that something I do regularly. I hope the calf gets better!
Hah...got enough funny looks walking down 2nd Ave in Nashville after the race.Though, lots of high fives from some kids.I may just wear it out and about...the chicks seemed to dig the hogan schtick.For the grief I gave you over it, well done with the costume this weekend. You should mix it up every once & a while and break it out for a run around the neighborhood.Nice run btw'sho nuff said:
It's a long story but the training program I was on finished up this past weekend so I'm taking the week off from running to give my old tired bones a break. I plan on starting back up again next week with some modified 11-12 week program for a half I'm targeting in November (might run one in October as well).
Blew a tire at the midpoint of my ride yesterday. Pulled to the side of the road and proceeded to pull the muscles in my lower back while picking up the bike to change out the tube. That's third time I have tweaked my back this year.
So I had to ride home with a torqued back, and now I have two weeks to recover before the HH100 without being able to train anymore. FML.
Use the week to discover some form of non-impact cross training you like to use on cross/optional days during your next cycle. And/OR go do some light trail running to see how you like it. I am in day one of taper week and am already ready to kill someone, I can't imagine taking a week off with no race at the end of the break.
If it makes any difference you really aren't going to get any fitter in 2 weeks. Better to heal up.
Before I take any more abuse for the "week off", it will consist of today, hour of weight training at the gym, maybe a bike ride tonight. Tomorrow 5-10 mile ride followed by an hour or so on the elliptical. Wednesday, same as today, Thursday, same as tomorrow, Friday same as today, Saturday maybe a run for fun.That said, was looking at some programs to start up next week and am really liking this one starting at week 7 or 8. I also plan to work in some hill work this training schedule as I have some great ones right behind my house. Might ride the area tonight or tomorrow to get a feel for it but they will flat wear you out. Figured it would add some strength/speed to the training and a change of scenery for me.
You're going to start mid-way through a full marathon training program to train for a half?
ShoNuff: Nice! That is my kind of race 
Outstanding Sand! Awesome swim; great bike; and way to hold on during the runGot some good swag for winning - a gift certificate a beach towel. Most importantly I beat all my training partners (one of them by :03). Need to work on running (obviously) and on putting out good power on the bike while in aero for long distances (which I don't do except in races). Other than that it was a beautiful morning and a great race.
It is smoking. I've never hit 25 as an average for any race. It is on my to do list though.
This looks like an awesome race 2Y!! Have a blast.
Awesome run Ivan!
Blasphemy!!!!!!!!!!!!!!!
Mmmmmmmmmmmmmmmmmmmm. I represent that remark as a born Wisconsinite. This Sunday we'll be celebrating the third annual Wisconsin-Fest in my neighborhood. Brats, beer, cheese, brandy and more beer will be had by all'tri-man 47 said:
No bueno! FWIW: the key to HH100 is to get out fast and furious. If your HR doesn't just about max out in the first 3 miles, you will lose all of the fast riders, and be in for a long day. The course is flat as hell. IF you so desire, stop at mile 100 for a beer before finishing the last 2-3 miles. ___________________________
I got 3 P90x lifting workouts in, and one Plyo last week, and all pretty much destroyed me. I also got in a 22 mile bike ride yesterday that was woefully slow and painful and hot (106 degrees). I need some motivation to get me back at it. The problem is that I'm on sabbatical this Fall, and am waiting to confirm all my travel engagements. This has kept me from signing up for any races = no motivation.
Drive 20 more miles and save a bunch of cash.http://huntersvillehalf.racesonline.com/index.cfm?fuseaction=site.display&page_id=4899http://www.runcharlotte.com/registration.htm
Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
Nice, a half in October, November AND December now
What's the date of the one in October?Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
Other runners here will probably have different advice than me, but here's my two cents.The half marathon is basically an extremely long tempo run, done just barely slower than LT (lactate threshold) pace. Endurance is important, and I'm a big fan of training out to 15-16 miles to prepare for these, but this is a distance where you can benefit greatly from race-specific speedwork. That means tempo runs and maybe some long intervals. In other words, the gains from extending your long run from 15 miles to 20 miles are very small, whereas the gains from working in a weekly speed session are relatively large.Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
Other runners here will probably have different advice than me, but here's my two cents.The half marathon is basically an extremely long tempo run, done just barely slower than LT (lactate threshold) pace. Endurance is important, and I'm a big fan of training out to 15-16 miles to prepare for these, but this is a distance where you can benefit greatly from race-specific speedwork. That means tempo runs and maybe some long intervals. In other words, the gains from extending your long run from 15 miles to 20 miles are very small, whereas the gains from working in a weekly speed session are relatively large.Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
One thing about marathon training that really works well with the half is your mid-week medium-long runs. Those help out a lot with endurance, especially at this distance, without beating you down or requiring much in the way of recovery.
As a conversation starter, here's what I did when I was preparing for my last HM. I don't know how many days per week you run. I'm assuming five, if you're doing four then just drop one of the recovery runs.
Day 1: 9-10 miles with 5-6 at LT or 5 x 800 (alternate weekly). You could try 3 x 1600 if you don't like 800s.
Day 2: 5 recovery
Day 3: 10 easy
Day 4: 5 recovery
Day 5: 12-16 easy
Mix in SDOs as you feel appropriate. Again, this is just my take, but it worked for me.
It's funny, a month or so ago we advised Beer to go slooow and not worry about speed work to build up endurance but now we're advising him to do the speed work. I guess the difference here is it's almost like Beer is running his 2nd half marathon the way he's trained.
Other runners here will probably have different advice than me, but here's my two cents.The half marathon is basically an extremely long tempo run, done just barely slower than LT (lactate threshold) pace. Endurance is important, and I'm a big fan of training out to 15-16 miles to prepare for these, but this is a distance where you can benefit greatly from race-specific speedwork. That means tempo runs and maybe some long intervals. In other words, the gains from extending your long run from 15 miles to 20 miles are very small, whereas the gains from working in a weekly speed session are relatively large.Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
One thing about marathon training that really works well with the half is your mid-week medium-long runs. Those help out a lot with endurance, especially at this distance, without beating you down or requiring much in the way of recovery.
As a conversation starter, here's what I did when I was preparing for my last HM. I don't know how many days per week you run. I'm assuming five, if you're doing four then just drop one of the recovery runs.
Day 1: 9-10 miles with 5-6 at LT or 5 x 800 (alternate weekly). You could try 3 x 1600 if you don't like 800s.
Day 2: 5 recovery
Day 3: 10 easy
Day 4: 5 recovery
Day 5: 12-16 easy
Mix in SDOs as you feel appropriate. Again, this is just my take, but it worked for me.
I still think he should be 100% endurance only until after the first official HM. A solid endurance base doesn't get built in a matter of a couple of months. It's not sexy, but you're cutting off your nose to spite your face by focusing on speed work too soon.
First, speed is a very subjective term when associated with my running activities, no one will ever confuse me for a runner. I have noticed my short distance times decreasing as a product of building my base so I was just kind of going along with it but not concentrating on it as you all suggested I just rack up some miles and worry about speed later. Personally I like distance runs much more than speed work as a byproduct of being fat & lazy. I really like the workout outlined above, nice mix and with the hills I'm going to attempt, it should be perfect for what I'm wanting to do.Other runners here will probably have different advice than me, but here's my two cents.The half marathon is basically an extremely long tempo run, done just barely slower than LT (lactate threshold) pace. Endurance is important, and I'm a big fan of training out to 15-16 miles to prepare for these, but this is a distance where you can benefit greatly from race-specific speedwork. That means tempo runs and maybe some long intervals. In other words, the gains from extending your long run from 15 miles to 20 miles are very small, whereas the gains from working in a weekly speed session are relatively large.Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
One thing about marathon training that really works well with the half is your mid-week medium-long runs. Those help out a lot with endurance, especially at this distance, without beating you down or requiring much in the way of recovery.
As a conversation starter, here's what I did when I was preparing for my last HM. I don't know how many days per week you run. I'm assuming five, if you're doing four then just drop one of the recovery runs.
Day 1: 9-10 miles with 5-6 at LT or 5 x 800 (alternate weekly). You could try 3 x 1600 if you don't like 800s.
Day 2: 5 recovery
Day 3: 10 easy
Day 4: 5 recovery
Day 5: 12-16 easy
Mix in SDOs as you feel appropriate. Again, this is just my take, but it worked for me.
If you just have to satisfy that speed itch, why not enter a few shorter races to get your feet wet? You'll get the benefit from working in that VO2max effort level plus learning what the race logistics, atmosphere, etc are all about. An even bigger benefit is you'll have some pacing baselines to work with to help refine your future goals. This all assumes that racing is what you want to get at with all this...
You're exactly right. Speed is all relative to each runner. Don't ever forget that.First, speed is a very subjective term when associated with my running activities, no one will ever confuse me for a runner. I have noticed my short distance times decreasing as a product of building my base so I was just kind of going along with it but not concentrating on it as you all suggested I just rack up some miles and worry about speed later.Other runners here will probably have different advice than me, but here's my two cents.The half marathon is basically an extremely long tempo run, done just barely slower than LT (lactate threshold) pace. Endurance is important, and I'm a big fan of training out to 15-16 miles to prepare for these, but this is a distance where you can benefit greatly from race-specific speedwork. That means tempo runs and maybe some long intervals. In other words, the gains from extending your long run from 15 miles to 20 miles are very small, whereas the gains from working in a weekly speed session are relatively large.Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
One thing about marathon training that really works well with the half is your mid-week medium-long runs. Those help out a lot with endurance, especially at this distance, without beating you down or requiring much in the way of recovery.
As a conversation starter, here's what I did when I was preparing for my last HM. I don't know how many days per week you run. I'm assuming five, if you're doing four then just drop one of the recovery runs.
Day 1: 9-10 miles with 5-6 at LT or 5 x 800 (alternate weekly). You could try 3 x 1600 if you don't like 800s.
Day 2: 5 recovery
Day 3: 10 easy
Day 4: 5 recovery
Day 5: 12-16 easy
Mix in SDOs as you feel appropriate. Again, this is just my take, but it worked for me.
If you just have to satisfy that speed itch, why not enter a few shorter races to get your feet wet? You'll get the benefit from working in that VO2max effort level plus learning what the race logistics, atmosphere, etc are all about. An even bigger benefit is you'll have some pacing baselines to work with to help refine your future goals. This all assumes that racing is what you want to get at with all this...
Personally I like distance runs much more than speed work as a byproduct of being fat & lazy. I really like the workout outlined above, nice mix and with the hills I'm going to attempt, it should be perfect for what I'm wanting to do.
As for the goal, I'm really not sure. I remember stating in one of my firsts posts here I had no desire to race but as more people have noticed my running and some have started back up, they are encouraging me to run a few and the thought has grown on me so I guesss I'm ready to sign up for a few and see what happens. It's not a goal I have although apparently to be official there has to be a bib involved and a website with a time next to my name
October race is 10/21 Jux. That one might be iffy unless a group from church decides to go. November is 11/17 and BmB has just turned me on to one 12/8.
RE: the bolded. The LT and 800/1600 workouts are speed workouts. The LT (or tempo) runs are meant to be run at 15K-HM race pace, which you obviously don't know yours yet. Grue put it best - think comfortably uncomfortable. Something that you can hold for 4-6 but not much longer without really starting to put in some serious effort to maintain that pace. 800 - 1600 repeats are usually done at 5K pace, which is a VO2max workout. Think just a tick below wanting to puke range.
Got it, going to give it a whirl next week to see how things go. Looking forward to the challengeYou're exactly right. Speed is all relative to each runner. Don't ever forget that.First, speed is a very subjective term when associated with my running activities, no one will ever confuse me for a runner. I have noticed my short distance times decreasing as a product of building my base so I was just kind of going along with it but not concentrating on it as you all suggested I just rack up some miles and worry about speed later.Other runners here will probably have different advice than me, but here's my two cents.The half marathon is basically an extremely long tempo run, done just barely slower than LT (lactate threshold) pace. Endurance is important, and I'm a big fan of training out to 15-16 miles to prepare for these, but this is a distance where you can benefit greatly from race-specific speedwork. That means tempo runs and maybe some long intervals. In other words, the gains from extending your long run from 15 miles to 20 miles are very small, whereas the gains from working in a weekly speed session are relatively large.Yea, why not? Seriously, if I'm training for a half that's months away, what do I between now and then? Just lather-rinse-repeat what I've been doing for the last 3-4 weeks? Help a brother out.My thought was with the LR's on Saturday take them nice and easy and just see how far I get, more miles <> a bad thing, right? If I don't make it to the distance I don't make it. I'm not of the opinion that I could make a 20 mile run nor do I aspire to run a marathon but in January I wold have laughed at you if you told me I was going to be making 10 mile runs on a consistent basis so why not give it a shot. Flawed logic? Train me up, I'm the new guy to this distance stuff.You're going to start mid-way through a full marathon training program to train for a half?
One thing about marathon training that really works well with the half is your mid-week medium-long runs. Those help out a lot with endurance, especially at this distance, without beating you down or requiring much in the way of recovery.
As a conversation starter, here's what I did when I was preparing for my last HM. I don't know how many days per week you run. I'm assuming five, if you're doing four then just drop one of the recovery runs.
Day 1: 9-10 miles with 5-6 at LT or 5 x 800 (alternate weekly). You could try 3 x 1600 if you don't like 800s.
Day 2: 5 recovery
Day 3: 10 easy
Day 4: 5 recovery
Day 5: 12-16 easy
Mix in SDOs as you feel appropriate. Again, this is just my take, but it worked for me.
If you just have to satisfy that speed itch, why not enter a few shorter races to get your feet wet? You'll get the benefit from working in that VO2max effort level plus learning what the race logistics, atmosphere, etc are all about. An even bigger benefit is you'll have some pacing baselines to work with to help refine your future goals. This all assumes that racing is what you want to get at with all this...
Personally I like distance runs much more than speed work as a byproduct of being fat & lazy. I really like the workout outlined above, nice mix and with the hills I'm going to attempt, it should be perfect for what I'm wanting to do.
As for the goal, I'm really not sure. I remember stating in one of my firsts posts here I had no desire to race but as more people have noticed my running and some have started back up, they are encouraging me to run a few and the thought has grown on me so I guesss I'm ready to sign up for a few and see what happens. It's not a goal I have although apparently to be official there has to be a bib involved and a website with a time next to my name
October race is 10/21 Jux. That one might be iffy unless a group from church decides to go. November is 11/17 and BmB has just turned me on to one 12/8.
This is what lives behind me First day I haven't felt sore since Saturday
I was thinking about this very thing this morning on the cool down miles of my 9/5 LT run today. Teach your body to recruit other muscles when you're running on tired legs. I could still feel the effects of last week's 62 and was thinking about how I'm gonna be really feeling it for tomorrow's 14 MLR. Starting to dread Wednesday runs now. 
Ended up at 7:30/173 for the 5 LT miles, but HR crept just over LT on the last LT mile. I should've throttled it back, but I was in the zone and said F it. 7:25/164, 7:31/172, 7:36/175, 7:33/176, 7:25/179 (178 is LT for me)
What kind of pains do these help with? I'm trying to get into running but my shins tend to tighten up so badly I can't move my toes without pain. Once the shins start the same things eventually happens to my calves. I'm guessing it's lactic acid build up.
Good to hear. I've never had issues with my shins although my calves tighten up occasionally but I just stretch them out.
What's that mean Ned? Nice run btwI was thinking about this very thing this morning on the cool down miles of my 9/5 LT run today. Teach your body to recruit other muscles when you're running on tired legs.
I could still feel the effects of last week's 62 and was thinking about how I'm gonna be really feeling it for tomorrow's 14 MLR. Starting to dread Wednesday runs now.
I had this just last week. In my case, I'm pretty sure it was extensor tendonitis because the location/nature of the pain and swelling matched up exactly with what was being described. The good news is that it seems to have gone away on its own. I think it was just brought on by the combination of increased mileage, doing a couple of fast sessions in close proximity to another, and having shoes that were getting a little worn. The most common cause seems to be over-tightening your laces, though.Edit: Oh yeah, regardless of what your injury actually is, ice it for 15-20 minutes every few hours. Anything swollen should automatically trigger a few days of icing.
