Ran a 10k in June (9 Viewers)

[sho nuff]

Got my 5 recovery miles in this morning on the TM. Was up late after the soccer coaches meeting getting the email list together to fire off a welcome to all the parents since we are just a week away from the first practice...I was in no shape to be running this morning as I was exhausted. So TM it was.

Pretty easy 5 miles, 10:35/mile 135 average HR.

 

[walnutz]

SO, I have to tell you, I asked a few weeks ago about the compression sleeves. I went out and purchased some of the CEP as well as the Zensah's. My shins and calves have never felt better. I have been able to increase my distances comfortably. I went from running about 3.5 to 4 miles with some discomfort to running 10K distances with no discomfort whatsoever. I love em. Thanks for the recommendations.

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.

They have helped me greatly with discomfort in my shins - mostly the front. They have also helped my calves greatly. My calves do not feel as tight as they used to when note wearing them. If your toes hurt from the tightening in your shins i would think these would help. It would also help to do some exercises for that. For instance, when I am sitting at my desk i will write the letter J with my foot a bunch of times. Just helps to strengthen that area.

 

[Ned]

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's that mean Ned? Nice run btw

You're body isn't using every single strand of muscle on any given run. Doubling up on these runs, especially recovery runs, helps your body become more efficient in recruiting/training different fibers.Good article on muscle fibers and running

 

[gruecd]

Look, everybody. It's 2Young!!

 

[sho nuff]

Not one to do this much and won't post it out on the big board...but thought I would in here.

Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.

They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.

That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.

Thanks

 

[gruecd]

Cooler, dryer weather allowed for a couple of good runs to start the week.

For last night's 6-miler, I felt progressively better the further I went, so it became an impromptu progression run. Went 8:31/8:18/7:57/7:41/7:27/6:57. Average pace 7:49/mile.

Back at it this morning for 8 miles. My legs generally don't respond well to running in the morning, but today they felt good. Average pace 7:43/mile. Last four 7:31 or faster.

14 tomorrow morning before work.

I hope I don't jinx it, but it looks like the weather gods might finally be giving me a break for this weekend's ultra relay. Highs only in the upper 60s on Friday, and getting down into the lower 50s overnight and into Saturday morning.

 

[gruecd]

Not one to do this much and won't post it out on the big board...but thought I would in here.Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.Thanks

That sucks. :( Not the praying type, but I'll definitely keep Sara and her family in my thoughts.

 

[IvanKaramazov]

Not one to do this much and won't post it out on the big board...but thought I would in here.Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.Thanks

:(

 

[koby925]

SO, I have to tell you, I asked a few weeks ago about the compression sleeves. I went out and purchased some of the CEP as well as the Zensah's. My shins and calves have never felt better. I have been able to increase my distances comfortably. I went from running about 3.5 to 4 miles with some discomfort to running 10K distances with no discomfort whatsoever. I love em. Thanks for the recommendations.

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.

They have helped me greatly with discomfort in my shins - mostly the front. They have also helped my calves greatly. My calves do not feel as tight as they used to when note wearing them. If your toes hurt from the tightening in your shins i would think these would help. It would also help to do some exercises for that. For instance, when I am sitting at my desk i will write the letter J with my foot a bunch of times. Just helps to strengthen that area.

Glad they help walnutz. I find that they help to prevent calf and achilles strains from coming on and the really help with tightness in the legs when I wear them on "easy" days after speed work.

 

[koby925]

Did a short and sweet speed session at lunch to test my calf and just because I hadn't turned the legs over in awhile:

2 mile warmup

12 x 200m with 200m distance run recovery (7:30ish pace) in between

1-3 - 36 seconds

4-8 - 35 seconds

9-12 - 33-34 seconds

1.5 mi cooldown

These felt pretty good. Controlled fast I like to call it. The rceovery pace in between was intentionally faster to get my breathing heavy and so that I wouldn't have enough time to recover and do something dumb like run all out and further aggravate my calf.

 

[Ned]

Look, everybody. It's 2Young!!

 

[Ned]

Not one to do this much and won't post it out on the big board...but thought I would in here.Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.Thanks

:(

I truly hate cancer.

 

[comfortably numb]

Not one to do this much and won't post it out on the big board...but thought I would in here.Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.Thanks

:(

 

[beer 302]

Not one to do this much and won't post it out on the big board...but thought I would in here.Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.Thanks

Sorry to hear that man, I'll say a prayer. Cancer is the suck

 

[SteelCurtain]

Sho Nuff - Thoughts coming Sara's way.

Grue - I wish I could do that run from Madison to Chicago in June. I have a mandatory work event or I would be definitely in. Hope you get enough guys to run. Perhaps next year I can join you.

My Update -- After Sunday's 15 mile run, I took yesterday off. And it looks like today will be off as thunderstorms are coming through. I'll get back at it tomorrow AM early.

 

[sho nuff]

Thanks for all the kind words guys...wife is taking it pretty hard...for her friend and as a mother.

And yes, Cancer sucks...have been lucky with it in the family with my mother being a breast cancer survivor...my mother in law is a colon cancer survivor. Both with clean bills of health for 5 years now.

Watched my grandmother go through breast cancer and survive that...and lung cancer...and skin cancer...and several heart attacks. Cancer finally got into her bones and it was something she could no longer fight. Talk about one strong little lady. I draw quite a bit of inspiration from these strong people in my life.

 

[prosopis]

Not one to do this much and won't post it out on the big board...but thought I would in here.Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.Thanks

Sara and her family will be in my daily prayers. These situations are so hard to understand and I have to confess I dont think I do understand them. Thanks for bringing this here.

 

[prosopis]

I did 6x400's today at an 8:00 pace. In between I was jogging at 12:00 pace for 200m.

It was work and a few times I barely made it but I did them all. Couldnt help but think about guys like Grue and Tri man that run entire races faster then my 400's. I dont know how you guys do it. I was also thinking about the olympians and how fast their 400m races were.

 

[beer 302]

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's that mean Ned? Nice run btw

You're body isn't using every single strand of muscle on any given run. Doubling up on these runs, especially recovery runs, helps your body become more efficient in recruiting/training different fibers.Good article on muscle fibers and running

Cool article Ned, thanks for pointing me toward it. I'm going to have to read it again to pick it all up but it makes sense. Never realized how inter-related all these different areas are, HR, muscle groups, long runs, interval runs, beer, cheese. . . who knew?

 

[walnutz]

I lost my heart rate monitor strap. Been running for two days now without HR information. Realized how connected i have become to having that info. I am going to have to go out tomorrow and get a new one.

 

[Kuz]

Not one to do this much and won't post it out on the big board...but thought I would in here.Just if you could give an extra thought or prayer today for a very strong woman. Last year, my first "race" was one called the Walker run. They were raising money for a family in honor of Sara Walker. Sara is married to a guy my wife and I went to school with and had classes with and my wife knew him pretty well from being in several study groups together. After a miscarriage a few years ago she was diagnosed with cancer (not sure what type the first time). After fighting through it...they found it had spread elsewhere. For almost 2 years now, she has been fighting with clinical trials and everything else. There was some hope earlier in the year that one trial was actually shrinking one of the tumors...but that hope was short lived. Then this weekend she was taken to the ER for blod clots in her brain and pneumonia. This led to another scan where they found the tumor in her brain that they had been watching closely had grown. All trial options were exhausted, and hospice has been called.They have 2 pretty young boys and they all have been through a lot already. Through all of it she remained hopeful, prayerful, and such a strong person for her family.That run, while not some official chip timed thing...was a big one for me as it had meaning to it beyond just being my first race. I was not able to do with 2nd annual run this year as it was the morning of my son's First Communion...so please, if you do pray...please say one for Sara and her family. If you don't...just a kind thought would be appreciated.Thanks

Sorry to hear you have a friend going through this. My son has a friend that's father has brain cancer.. tough thing to see. Thoughts & prayers to Sara & her family..

 

[tri-man 47]

koby - excellent 200s! I've done a similar workout with hard 200s and firm recoveries (so no real rest).

prosopis - excellent 800s!!! Do those regularly so your body gets used to that pacing. Your distance times will improve as a result. Great job.

--

sho nuff - so sorry to hear the news. I lost my dad to colon cancer when I was in college back in the days before, well, modern medicine. I'll carry thoughts of Sara Walker and her family (and you and your wife, too) with me on my long weekend run.

 

[Da Guru]

I plan on doing the Detroit half-marathon in October. Although I work out and do cardio 5-6 days a week I have never been much of a runner. A few months ago I started a run/walk routine and am doing 3-5 miles a day and have felt great. The last two weeks I have had a somewhat sharp pain on the top of my right foot. It comes and goes..when I start it hurts then subsides during my run..then after the top of my foot has some swelling.

Anybody dealt with this?

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.

I read up on this after your post. Yesterday I redid the laces on my right shoe. Only did the bottom two and the top one and skipped the middle..what a difference. It relieved all the pressure from my instep and almost all the pain was gone. From what I read it seems that many runners tie their shoes way too tight. I changed the laces on my other side as well.

 

[comfortably numb]

Got a bit lazy last week and only ran SUN

Being well rested I probably had my best run.

Was on for 8miles, despite the muggy temps in the morning I felt strong and filled with endurance.

SUNDAY 8miles/ 1:13:30

8:49

8:57

8:51

9:09

9:15

9:01

9:17

10:05

MONDAY I did some "cross training" with a few hours in my wiffleball league...lol...that's right i not only said wiffleball, but wiffleball league

TUESDAY

more "cross training" after work with laying sod, doing some electrical work. I wanted to get lazy and bag my 5m run being it was 8PM and I had not had dinner yet, but figured I had to stop being too lazy and hit the town with 5m(3tempo)

5miles/45:14 (3m tempo)

9:33

8:22

8:29

8:44

10:03

I woke up today and almost fell cause my heel was hurting so much when i went to land on my right foot.

What are some good calf stretches to do?

Towel on the toes?

Any good (better) time to do it, or just as often as possible?

 

[2Young2BBald]

I plan on doing the Detroit half-marathon in October. Although I work out and do cardio 5-6 days a week I have never been much of a runner. A few months ago I started a run/walk routine and am doing 3-5 miles a day and have felt great. The last two weeks I have had a somewhat sharp pain on the top of my right foot. It comes and goes..when I start it hurts then subsides during my run..then after the top of my foot has some swelling.

Anybody dealt with this?

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.

I read up on this after your post. Yesterday I redid the laces on my right shoe. Only did the bottom two and the top one and skipped the middle..what a difference. It relieved all the pressure from my instep and almost all the pain was gone. From what I read it seems that many runners tie their shoes way too tight. I changed the laces on my other side as well.

I was something like this that drove me to switch from Asics to Brooks. I was they way the shoe was laced across the top of my foot. The switch cured the pain immediately and has never returned. Which 1/2 are you doing, the original 1st half that goes over the bridge and back through the tunnel or the new 2nd half that goes around Belle Isle and Indian Village? If its the first, I recommend doing some hill work as part of your training. While the bridge and tunnel are the only 2 hills, they are rather severe compared to "normal" hills. The bridge is a bit more gradual, but you can fly on the downhill. The tunnel is more like a V shape with a very fast downhill first and that a rather uncomfortable climb out.

 

[SteelCurtain]

Did an easy 5.2 mile recovery run at 8:56/mile pace and HR around 138.

Tomorrow will be a harder run with several miles at Marathon pace(8:00 min/miles)

 

[Juxtatarot]

From what I read it seems that many runners tie their shoes way too tight.

This is a nice little nugget of advice. We've learned to tightly tie our shoes since we've been little kids and think that this is more important that it really is. I've noticed myself tying them looser and looser over the years. And not only that, but making sure I don't pull up the tounge and that all the laces all the way down are loose. I figure as long as my foot isn't falling out of my shoe when I run, I'm good.

 

[gruecd]

I'll carry thoughts of Sara Walker and her family (and you and your wife, too) with me on my long weekend run.

Great idea, tri. I'm sure I'll need some extra motivation at 1 AM on Saturday when I'm running the mile-and-a-half-long hill at the end of my second leg.

 

[gruecd]

Easy 8 miler this morning. I was gonna do 14 today, but in the interest of saving my legs for this weekend's relay, I decided to break it up and double instead. I'll do the remaining 6 miles tonight after work.

I don't know if it's the cooler weather or what, but my legs have definitely been a lot more responsive to the morning running lately. Might also just be the fact that I've been doing it a lot more often.

I'm sure I'll be posting updates/pics on Facebook, but I doubt I'll be back on here until Sunday night or Monday. Good luck to 2Young and to 17seconds on your races this weekend, and to everyone else....happy running!

 

[SteelCurtain]

I'll carry thoughts of Sara Walker and her family (and you and your wife, too) with me on my long weekend run.

Great idea, tri. I'm sure I'll need some extra motivation at 1 AM on Saturday when I'm running the mile-and-a-half-long hill at the end of my second leg.

what runner # are you?Safe to say #2 and #8?

 

[gruecd]

I'll carry thoughts of Sara Walker and her family (and you and your wife, too) with me on my long weekend run.

Great idea, tri. I'm sure I'll need some extra motivation at 1 AM on Saturday when I'm running the mile-and-a-half-long hill at the end of my second leg.

what runner # are you?Safe to say #2 and #8?

I'm batting leadoff, so I'll have legs 1-2, 13-14, and 25-26. I start at 3 PM on Friday, guessing my second leg will be around midnight, and my last one probably 9-9:30 on Saturday.

 

[sho nuff]

Day 3 Week 4 18/55 10 mile MLR

Hit the greenway at 9am...bit warmer than had I gone out early this morning...but with my wife not feeling well, I had to be up to get the kids ready and there was no time for 10 miles in there.

71/63 to start 78/61 at the finish.

Not terrible, but the temp + end of a run and hills had an effect on my HR...though, I still kept it pretty well under control today as compared to other warmer runs this year.

10:19/mile average, 148 avg HR.

It was creeping up in the mid 150s for a bit of the last 2-3 miles too....then Id back off a bit and it would come back down pretty well.

Was happy with this effort today.

 

[sho nuff]

I'll carry thoughts of Sara Walker and her family (and you and your wife, too) with me on my long weekend run.

Great idea, tri. I'm sure I'll need some extra motivation at 1 AM on Saturday when I'm running the mile-and-a-half-long hill at the end of my second leg.

You guys are all awesome in here.

Definitely carried some thoughts of Sara and others with me today during some hills.

I have throughout the last few years...knowing what alot of these people go through, and so many kids with these diseases...makes the struggle of a hard run seem trivial (especially when I sort of enjoy some of those struggles).

 

[sho nuff]

Good luck to 2Young and to 17seconds on your races this weekend, and to everyone else....happy running!

And to you too.

 

[2Young2BBald]

Easy 8 miler this morning. I was gonna do 14 today, but in the interest of saving my legs for this weekend's relay, I decided to break it up and double instead. I'll do the remaining 6 miles tonight after work.

I don't know if it's the cooler weather or what, but my legs have definitely been a lot more responsive to the morning running lately. Might also just be the fact that I've been doing it a lot more often.

I'm sure I'll be posting updates/pics on Facebook, but I doubt I'll be back on here until Sunday night or Monday. Good luck to 2Young and to 17seconds on your races this weekend, and to everyone else....happy running!

Thanks and have fun!!! I caught on FB that today is the final day to submit rosters for the Bourbon Chase. I bummed that a team relay is not part of my plans this year (and jealous of PMB and his crew).

 

[pmbrown_22]

Easy 8 miler this morning. I was gonna do 14 today, but in the interest of saving my legs for this weekend's relay, I decided to break it up and double instead. I'll do the remaining 6 miles tonight after work.

I don't know if it's the cooler weather or what, but my legs have definitely been a lot more responsive to the morning running lately. Might also just be the fact that I've been doing it a lot more often.

I'm sure I'll be posting updates/pics on Facebook, but I doubt I'll be back on here until Sunday night or Monday. Good luck to 2Young and to 17seconds on your races this weekend, and to everyone else....happy running!

Thanks and have fun!!! I caught on FB that today is the final day to submit rosters for the Bourbon Chase. I bummed that a team relay is not part of my plans this year (and jealous of PMB and his crew).

Was going to update on this, but I keep forgetting. We got everyone in and everything is looking pretty good. Ironically, our estimated times (thanks again to Sand and his awesome time estimation spreadsheet) we are looking to finish at about the same time as we did last year.I actually am taking Sand's legs this year and running in the second van. They have changed a few things this year and have eliminated all of the big sleeping areas and just have one area near Danville for everyone to sleep at.

Anyway I am looking forward to it and know most of the guys in it so it should be a good time. Being that it is the last weekend in Sept., I am banking on having hot weather again like last year.

 

[beer 302]

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.

Been mulling this over and I think it's doable but my question to you is when did you get the 10 milers in during the week? These runs would fall on MON & WED for me and assuming 10 minute miles which is optimistic at best for me, we're talking a two hourish time commitment. I only have that kind of time in the AM so I'm looking at getting up around 3:30-4:00 to get these in before work. OOF!

 

[gruecd]

These runs would fall on MON & WED for me and assuming 10 minute miles which is optimistic at best for me, we're talking a two hourish time commitment. I only have that kind of time in the AM so I'm looking at getting up around 3:30-4:00 to get these in before work.

Yep. Gotta make time when you can.

 

[Juxtatarot]

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.

Been mulling this over and I think it's doable but my question to you is when did you get the 10 milers in during the week? These runs would fall on MON & WED for me and assuming 10 minute miles which is optimistic at best for me, we're talking a two hourish time commitment. I only have that kind of time in the AM so I'm looking at getting up around 3:30-4:00 to get these in before work. OOF!

Even if you cut back to only 2 long runs per week instead of 3, you'd still be preparing far more than most people training for half marathons.

 

[sho nuff]

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.

Been mulling this over and I think it's doable but my question to you is when did you get the 10 milers in during the week? These runs would fall on MON & WED for me and assuming 10 minute miles which is optimistic at best for me, we're talking a two hourish time commitment. I only have that kind of time in the AM so I'm looking at getting up around 3:30-4:00 to get these in before work. OOF!

Even if you cut back to only 2 long runs per week instead of 3, you'd still be preparing far more than most people training for half marathons.

Yeah...cut back the Day 1 to about 8 with the speed work...9-10 on Day 3...and keep the rest.Though, I can understand how its hard to get some of those done before work for some.

 

[Ned]

These runs would fall on MON & WED for me and assuming 10 minute miles which is optimistic at best for me, we're talking a two hourish time commitment. I only have that kind of time in the AM so I'm looking at getting up around 3:30-4:00 to get these in before work.

Yep. Gotta make time when you can.

I was up,at 3:30 this morning to run 14. These Wednesday MLRs are wearing me out.

 

[beer 302]

Well good to know we're all ####### crazy

Going to try a new 5 mile route tomorrow to see how it works out then I need to come up with a good 10 mile route.

 

[IvanKaramazov]

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.

Been mulling this over and I think it's doable but my question to you is when did you get the 10 milers in during the week? These runs would fall on MON & WED for me and assuming 10 minute miles which is optimistic at best for me, we're talking a two hourish time commitment. I only have that kind of time in the AM so I'm looking at getting up around 3:30-4:00 to get these in before work. OOF!

I'm lucky enough to have a job (college professor) where I can take off in the middle of the day to do fairly long runs. Ever since I took on an administrative appointment it's been tougher but still do-able. But yeah honestly, I love going out for 10-12 on Fridays in the fall. It's a real perk of my occupation.Edit: During the winter, I run on TMs surrounded by 18-22 year-old hotties. Another perk.

 

[tri-man 47]

Well good to know we're all ####### crazy Going to try a new 5 mile route tomorrow to see how it works out then I need to come up with a good 10 mile route.

Do the five mile route twice? Looking forward to some interesting race reports from the weekend's events. We've got a couple of unusual races goin' on.

 

[Sand]

Greetings, gents. Things have been crazy lately (my August training load has been beyond pitiful). I did get in 5 miles this morning in New Orleans. 46 minutes of trying to convert my lungs to gills. At 8am the suck index was 162.

 

[beer 302]

Well good to know we're all ####### crazy Going to try a new 5 mile route tomorrow to see how it works out then I need to come up with a good 10 mile route.

Do the five mile route twice? Looking forward to some interesting race reports from the weekend's events. We've got a couple of unusual races goin' on.

Nobody likes a smartass mister. I actually saw my breath this morning, it was glorious.

 

[Ned]

Well good to know we're all ####### crazy

Going to try a new 5 mile route tomorrow to see how it works out then I need to come up with a good 10 mile route.

Do the five mile route twice? Looking forward to some interesting race reports from the weekend's events. We've got a couple of unusual races goin' on.

Nobody likes a smartass mister. I actually saw my breath this morning, it was glorious.

WHAT?!?! :jealous:

 

[tri-man 47]

Well good to know we're all ####### crazy

Going to try a new 5 mile route tomorrow to see how it works out then I need to come up with a good 10 mile route.

Do the five mile route twice? Looking forward to some interesting race reports from the weekend's events. We've got a couple of unusual races goin' on.

Nobody likes a smartass mister. I actually saw my breath this morning, it was glorious.

WHAT?!?! :jealous:

Really. It was so humid the other morning (with a coolish temp) that my body was steaming as I sat on my porch after a run. Seeing my breath would have been gloriouser.

 

[SteelCurtain]

Did mile repeats today with 3:30 break in between. (question for marathoners -- tell me about your speed work. How many? How often? I've been doing one mile repeats and get up to doing maybe 6-7 of them with 3:30 break. I do them generally every other week.)

1 mile warmup - 9:28

1 mile - 6:51

3:30 break

1 mile - 6:56

3:30 break

1 mile - 6:54

3:30 break

1 mile - 7:10 (had a little uphill)

5 minute cool down.

It was hard but it was good to knock these off.

 

[pigskinliquors]

Well good to know we're all ####### crazy Going to try a new 5 mile route tomorrow to see how it works out then I need to come up with a good 10 mile route.

LOL! As soon as I read this I thought do it twice as well. As JB would say, "If we weren't all crazy, we would all go insane."

Did mile repeats today with 3:30 break in between. (question for marathoners -- tell me about your speed work. How many? How often? I've been doing one mile repeats and get up to doing maybe 6-7 of them with 3:30 break. I do them generally every other week.)1 mile warmup - 9:281 mile - 6:513:30 break1 mile - 6:563:30 break1 mile - 6:543:30 break1 mile - 7:10 (had a little uphill)5 minute cool down.It was hard but it was good to knock these off.

I always preferred 800's when preparing for a marathon. I did 800's followed by 400 rests. I'd build to ten (Yasso 800's). It was usually a really good predictor of what my marathon pace would be (i.e., if I could average 3:30 for the 10 800's; I'd shoot for a 3:30:00 marathon). ________________________My update:I'm slowly and painfully getting back at it. I added another year to my age this week, and the celebrating didn't help my training. I am getting stronger on my P90 workouts, but for the life of my cannot believe how many fewer pushups I can do, after just a month off the program I also did my annual birthday run, and it hurt bad. I hadn't run more than 2.4 miles in over a year, did not want my "annual run" to be that pitiful. It was like an oven at 107 degrees. I ran three miles and barely kept it under 8:00 pace. The run was two days ago, and I think I'm still sweating from it. No new pain at all from it!! I'm going to wait for cooler weather, but will make an attempt at increasing mileage when it does.