Ran a 10k in June (8 Viewers)

[tri-man 47]

Sun (18mi w/ 10MP) - MP Avg = 8:13/160 (159.7 for beer30 ) The total time was 1:22:12. That's 1 second off of my 10mi PR I set in January.

Total for the week = 63mi. Today's run would've been awesome on any day, but to do that on the tail end of a 63 mile week has me freaking out.

Ah hem. :Cough: 8 minute miles for 26.2 :Cough:

Just based on this training run, figure you'd start a bit slower to keep the HR down (150's) before picking it up a bit (which will naturally happen over the course of 26.2). But you're probably in the 8:15-8:20 range right now. Keep up some of those 60 miles weeks and continued training, and you'll be eyeing a marathon of 3:30 plus, not something shy of 4:00. Sweet stuff!!!

 

[BassNBrew]

Pfitz 18/70 week 5

Tue (9mi w/ 5LT) - Already posted it, but was a pretty strong run. 5LT miles were 7:30/173

Wed (14mi MLR) - Wednesday's MLRs are killer. 70/70 for another foggy Wed. Legs were surprisingly fresh. 9:34/141

Thu (5mi recovery) - Finally a relaxing recovery run. 76/62 sure had a factor into that. 10:16/132

Fri (12mi MLR) - Another cooler lower humidity (68/63) run had the legs feeling fresh again. 9:19:140

Sat (5mi recovery) - 72/62 and still feeling good. How much of this is my body adjusting to the longer mileage vs. the cooler temps? 10:21/131

Sun (18mi w/ 10MP) - WTH just happened? Seriously, this can't be real. 59/57 at 5:30 AM. :drool: First 8 flew by at 9:15/138. The first 3 MP miles were uncomfortable and had me worried I was going too fast. That quickly changed. I was totally comfortable and rollin' with ease. It felt just like any other LR. Ended up being the fasted 18mi of my life. I have zero doubt in my mind I would've broken 4:00 for 26.2 today if I kept going. I think I was more tired at the end of last week's 18mi LR than I am right now. MP miles = 8:15/151, 8:17/156, 8:22/158, 8:17/161, 8:12/161, 8:05/160, 8:09/161, 8:02/163, 8:20/163, 8:13/163 Avg = 8:13/160 (159.7 for beer30 ) The total time was 1:22:12. That's 1 second off of my 10mi PR I set in January.

Total for the week = 63mi. Today's run would've been awesome on any day, but to do that on the tail end of a 63 mile week has me freaking out.

Way to go Ned! Glad things are working out well for you.

 

[Juxtatarot]

Wow! Busy weekend. Congrats to Koby, Grue and the others getting in solid training runs!

As for me, not much to report. I just wrapped up my recovery week with a 16 miler averaging 7:51/143. I'm off work next week with nothing major planned -- just use it or lose it days. So I have no excuses not to have a solid training week. I've often fantasized about getting laid off from work, living off unemployment and being able to to get in a great training cycle without worries of other commitments. This might give me a taste.

 

[prosopis]

Pfitz 18/70 week 5

Tue (9mi w/ 5LT) - Already posted it, but was a pretty strong run. 5LT miles were 7:30/173

Wed (14mi MLR) - Wednesday's MLRs are killer. 70/70 for another foggy Wed. Legs were surprisingly fresh. 9:34/141

Thu (5mi recovery) - Finally a relaxing recovery run. 76/62 sure had a factor into that. 10:16/132

Fri (12mi MLR) - Another cooler lower humidity (68/63) run had the legs feeling fresh again. 9:19:140

Sat (5mi recovery) - 72/62 and still feeling good. How much of this is my body adjusting to the longer mileage vs. the cooler temps? 10:21/131

Sun (18mi w/ 10MP) - WTH just happened? Seriously, this can't be real. 59/57 at 5:30 AM. :drool: First 8 flew by at 9:15/138. The first 3 MP miles were uncomfortable and had me worried I was going too fast. That quickly changed. I was totally comfortable and rollin' with ease. It felt just like any other LR. Ended up being the fasted 18mi of my life. I have zero doubt in my mind I would've broken 4:00 for 26.2 today if I kept going. I think I was more tired at the end of last week's 18mi LR than I am right now. MP miles = 8:15/151, 8:17/156, 8:22/158, 8:17/161, 8:12/161, 8:05/160, 8:09/161, 8:02/163, 8:20/163, 8:13/163 Avg = 8:13/160 (159.7 for beer30 ) The total time was 1:22:12. That's 1 second off of my 10mi PR I set in January.

Total for the week = 63mi. Today's run would've been awesome on any day, but to do that on the tail end of a 63 mile week has me freaking out.

WOW That is awesome. You are killing this training. It is nice to read about it.

 

[IvanKaramazov]

Sun (18mi w/ 10MP) - WTH just happened? Seriously, this can't be real. 59/57 at 5:30 AM. :drool: First 8 flew by at 9:15/138. The first 3 MP miles were uncomfortable and had me worried I was going too fast. That quickly changed. I was totally comfortable and rollin' with ease. It felt just like any other LR. Ended up being the fasted 18mi of my life. I have zero doubt in my mind I would've broken 4:00 for 26.2 today if I kept going. I think I was more tired at the end of last week's 18mi LR than I am right now. MP miles = 8:15/151, 8:17/156, 8:22/158, 8:17/161, 8:12/161, 8:05/160, 8:09/161, 8:02/163, 8:20/163, 8:13/163 Avg = 8:13/160 (159.7 for beer30 ) The total time was 1:22:12. That's 1 second off of my 10mi PR I set in January.

Damn, that's just killing it. Nice job.___________________________

Today was 8 miles with 5 x 600. I thought this one would be pretty easy, since that's a pretty small amount of interval mileage, but it ended up being quite hard and I had to walk a little bit to cool down after the last repeat. Some of that may be because it was a little warmer than I would have preferred (72), but also I'm sure a large chunk of it was that I did 22 miles two days ago. Averaged 2:33 per interval (6:50/mi).

I'm at a point now where some weeks feature what I would consider four high-quality workouts. This week, for example, has a V02 max session, a 12 mile MLR, a tune-up race (which I'll convert to an LT session), and a 17 mile LR, with just one recovery run mixed in there. I'm going to need to structure these weeks pretty carefully and go very easy on the MLR and LR.

 

[beer 302]

On the other hand that is a new PB for me.

I will take it as a victory and I won the race. I think I sweated a few gallons and I jumped right into a cold shower when I got home.

Making it to the podium is one thing, being on the top step is another Nice job man, can't imagine running in 92 degree heat

Pfitz 18/70 week 5

Tue (9mi w/ 5LT) - Already posted it, but was a pretty strong run. 5LT miles were 7:30/173

Wed (14mi MLR) - Wednesday's MLRs are killer. 70/70 for another foggy Wed. Legs were surprisingly fresh. 9:34/141

Thu (5mi recovery) - Finally a relaxing recovery run. 76/62 sure had a factor into that. 10:16/132

Fri (12mi MLR) - Another cooler lower humidity (68/63) run had the legs feeling fresh again. 9:19:140

Sat (5mi recovery) - 72/62 and still feeling good. How much of this is my body adjusting to the longer mileage vs. the cooler temps? 10:21/131

Sun (18mi w/ 10MP) - WTH just happened? Seriously, this can't be real. 59/57 at 5:30 AM. :drool: First 8 flew by at 9:15/138. The first 3 MP miles were uncomfortable and had me worried I was going too fast. That quickly changed. I was totally comfortable and rollin' with ease. It felt just like any other LR. Ended up being the fasted 18mi of my life. I have zero doubt in my mind I would've broken 4:00 for 26.2 today if I kept going. I think I was more tired at the end of last week's 18mi LR than I am right now. MP miles = 8:15/151, 8:17/156, 8:22/158, 8:17/161, 8:12/161, 8:05/160, 8:09/161, 8:02/163, 8:20/163, 8:13/163 Avg = 8:13/160 (159.7 for beer30 ) The total time was 1:22:12. That's 1 second off of my 10mi PR I set in January.

Total for the week = 63mi. Today's run would've been awesome on any day, but to do that on the tail end of a 63 mile week has me freaking out.

I think I've mentioned it before, you guys are crazy! Helluva week Ned, you're crushing these workouts!============================================================================================

My week off was nice, ran 3 on Wednesday, 5 on Thursday, 3 on Friday and 11 yesterday You guilted me into it. Legs felt good just taking it easy this week but knees are an issue. Not sure what's going on but ever since last Saturday's run my knees have been bugging me when I go out, especially so on the longer distance. It's not an IT band issue, feels more structural which makes sense since my knee doesn't have a whole helluva lot of structure to it any more. What bothered me more yesterday was the pain I felt in my good knee. Didn't last but it was there for a few miles. This coming week is going to be a lot of miles for me so it will be a good test of whether there is something to worry about or if it's just my va-hina flaring up

 

[MAC_32]

Had my first 30+ mile week during vacation in Hilton Head. Did two easy 6 milers on the beach and enjoyed the 'scenery,' got in 2 very hard runs of 4 and 5 miles (26 mins and 32 mins respectively), then two easy longer runs of 8 and 10 miles each - not sure on time but it was north of 8 min pace. Mixed in some family bike rides too. I'm beat. 39 miles will do that I guess. Taking tomorrow off then getting into a routine again.

What'd I miss in here?

 

[2Young2BBald]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

 

[Horses Mouth]

anyone got some tips for what appears to be ITBS. my right leg is sore on the outside side of my right knee and tender. I am using a foam roller, icing and aleve twice a day. i'm training for a triathlon that is in 10 weeks and wondering what else I can do. thnks.

 

[BassNBrew]

anyone got some tips for what appears to be ITBS. my right leg is sore on the outside side of my right knee and tender. I am using a foam roller, icing and aleve twice a day. i'm training for a triathlon that is in 10 weeks and wondering what else I can do. thnks.

Google for specific itb stretches and then add calf and hamstring stretches. Should clear this up in a week or so.

 

[BassNBrew]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

Congrats dude. Great result. That's a ton of swimming. You must be half fish/Sand.

 

[SteelCurtain]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

Wait. So they added 0.7 miles to run. 0.3 miles of swim AND you still shaved off 17 minutes from last year? Damn. Nice work.

 

[Sand]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

PODIUM!

 

[tri-man 47]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

PODIUM!

2Young, getting prepared for the 2Young-Wraith (and Dexter and Turkish Harem) Half-IM throwdown on September 9!!!

--

Horses Mouth - what BnB said. Don't be shy about switching to a heavy swim focus for a few days or more to let the leg heal up. A strong, controlled swim sets the tone for the event anyway. I don't recall if you've posted about earlier tris. We'd be interested in hearing the backdrop and knowing your goal!

 

[Prince Myshkin]

had a great/strange/disappointing/triumphant run all rolled into one this morning...

i've been on a crazy schedule the last couple of weeks and had missed a couple of runs, so i guess that led to my legs feeling really strong. the weather was as close to perfect as one could ask for in i had planned on running 5 slow miles (somewhere around 11 min/mile) but felt so good, i knew i was going much faster. everything felt so easy i just decided to go with it. checked my watch at the first mile marker and was to see 9:30 (pretty darn fast for me).

still felt great so i kept that pace for about another couple of tenths, when i felt the presence of something coming up slowly behind me. i glance back and see a blue car creeping up. it's a small road and i'm at a turn-in for a school, so i stop...and the car stops beside me. i live in a super small town, so i wasn't worried about getting jumped or anything, but i was wondering wtf was going on. the tinted window rolls down, and there is an old woman (like 70's-80's) driving. she says "you're getting an early start aren't you?" and i politely say yeah and start walking. she creeps the car along beside me and says "what are you doing????" (i live in the most unhealthy county in kentucky according to a recent study, so i guess it was a strange sight for her). she continues creeping along beside me and talking for well over a tenth before finally going on her way.

i shake my head and start back running, but now i can't get into a rhythm at all. i'm breathing hard after about 5 steps and have to slow my pace way down. i still have no idea what the problem was, but i absolutely could not get back into it. i wanted to stop and walk every step of the way. it went from being a great run to a crappy run in about 2 minutes.

i kept telling myself it was all mental, sucked it up and pushed through. just about the time i was starting to enjoy my will power winning out over my brain, my right shin (i constantly battle shin splints) and achilles both started hurting. i was cussing my right leg like 'the old man and the sea' and his left hand. in just a few strides, they both stopped hurting so i guess that was one last ploy from my brain to get me to stop. after all of that, it felt pretty good coming in at 5 miles in a little over 55 minutes. my pace ended up averaging the 11 min/mile i was planning, but it was definitely a crazy way to get there!!!

 

[Prince Myshkin]

by the way...i always think of about 50 questions to ask the experts here while i'm running, then always forget them by the time i get on here. i need to take a voice recorder with me i think!!!

 

[Ned]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

Wait. So they added 0.7 miles to run. 0.3 miles of swim AND you still shaved off 17 minutes from last year? Damn. Nice work.

congrats 2Y2BB!

 

[Ned]

Sun (18mi w/ 10MP) - MP Avg = 8:13/160 (159.7 for beer30 ) The total time was 1:22:12. That's 1 second off of my 10mi PR I set in January.

Total for the week = 63mi. Today's run would've been awesome on any day, but to do that on the tail end of a 63 mile week has me freaking out.

Ah hem. :Cough: 8 minute miles for 26.2 :Cough:

Just based on this training run, figure you'd start a bit slower to keep the HR down (150's) before picking it up a bit (which will naturally happen over the course of 26.2). But you're probably in the 8:15-8:20 range right now. Keep up some of those 60 miles weeks and continued training, and you'll be eyeing a marathon of 3:30 plus, not something shy of 4:00. Sweet stuff!!!

It's just one run, but I'm pretty excited to see the progress. Lots of work left to do. I can't shake the thought that I ran 18 in 2:37 and it came easily. The many months of these low zone 1 long runs are paying off in a big way. BnB

 

[IvanKaramazov]

(i live in the most unhealthy county in kentucky according to a recent study,

My wife and I both grew up in southern Indiana (Evansville) which is basically northern Kentucky. I completely "get" your story. It's bizarre how some people behave in that particular pocket of the world.

 

[Prince Myshkin]

(i live in the most unhealthy county in kentucky according to a recent study,

My wife and I both grew up in southern Indiana (Evansville) which is basically northern Kentucky. I completely "get" your story. It's bizarre how some people behave in that particular pocket of the world.

we have a big-time problem with childhood obesity. i'm thinking of hosting a 5k in the spring with an incentive for the students in the school where i teach. something like "beat the teacher and win ___". as slow as i am, that shouldn't be too hard for many of them.

 

[IvanKaramazov]

(i live in the most unhealthy county in kentucky according to a recent study,

My wife and I both grew up in southern Indiana (Evansville) which is basically northern Kentucky. I completely "get" your story. It's bizarre how some people behave in that particular pocket of the world.

we have a big-time problem with childhood obesity. i'm thinking of hosting a 5k in the spring with an incentive for the students in the school where i teach. something like "beat the teacher and win ___". as slow as i am, that shouldn't be too hard for many of them.

There's no real risk of hijacking this thread, so I'll go ahead and toss this in there. We go back to Evansville each year in the summer, so of course we spend a couple of days at local pools while we're there. We have our fair share of fat kids where we are (South Dakota), but this trip is always kind of depressing because you have the fat kids and their fat parents, usually both wearing their t-shirts in the pool, which is the classic style of redneck-fat. Because I grew up there and go back all the time, I hope you don't interpret this as any sort of region-bashing. Having moved away from there though, it's something I notice a lot when I come back.

 

[beer 302]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

Awesome job 2Y2BB!!!! Gold and a silver in the thread from this weekend, nice job guys!

(i live in the most unhealthy county in kentucky according to a recent study,

My wife and I both grew up in southern Indiana (Evansville) which is basically northern Kentucky. I completely "get" your story. It's bizarre how some people behave in that particular pocket of the world.

we have a big-time problem with childhood obesity. i'm thinking of hosting a 5k in the spring with an incentive for the students in the school where i teach. something like "beat the teacher and win ___". as slow as i am, that shouldn't be too hard for many of them.

Great idea Prince! Give back to the community, help some folks see what a healthy lifestyle can do for and more importantly answer the age old question, how many 12 year olds can I beat in a 5K Good job sticking with the run today. We've all had runs where we've wanted to pack it in but sticking with it is what gets you to the next level and it sounds like your community could use a good role model or two.

 

[beer 302]

Bit of an abortion of run this morning. Funny, I just commented to my wife yesterday that I don't recall missing a run this year because of weather. Naturally I jinxed myself as it was drizzling this morning but it was really light and there was a chance it was going to pass so I went out for 9 with 5 @ LT pace. Drizzled the whole time and about the 5 mile mark it let loose. This was also right in the middle of the 5 so I didn't want to stop but was worried about the iPhone getting douched. Luckily right at the end of the 5 mile portion of the run there was a gas station I planned to stop at anyhow so I transferred the phone to a waterproof bag I had with me and proceeded to squish my way home for the final two miles. Upside is it was nice and cool and you don't really sweat in the rain so I had that going for me. Knee was sore still but not as pronounced as it was before, hoping to just run through it.

Question to you experienced guys, since I have no clue what my LT threshold is I just ran hard for the 5 and averaged 9:58 which probably could have been better had I not been distracted with the weather. My legs (quads mostly) are sore now so I suspect I was running in the LT zone but how would I really know? HR was around 153-157 if that makes a difference.

 

[IvanKaramazov]

Question to you experienced guys, since I have no clue what my LT threshold is I just ran hard for the 5 and averaged 9:58 which probably could have been better had I not been distracted with the weather. My legs (quads mostly) are sore now so I suspect I was running in the LT zone but how would I really know? HR was around 153-157 if that makes a difference.

LT pace should be just a little faster than HM pace. My last half was 7:50/mi, and I do my LT runs at 7:35-7:40/mi. Have you done a half recently?

 

[Ned]

Question to you experienced guys, since I have no clue what my LT threshold is I just ran hard for the 5 and averaged 9:58 which probably could have been better had I not been distracted with the weather. My legs (quads mostly) are sore now so I suspect I was running in the LT zone but how would I really know? HR was around 153-157 if that makes a difference.

LT pace should be just a little faster than HM pace. My last half was 7:50/mi, and I do my LT runs at 7:35-7:40/mi. Have you done a half recently?

If you don't know your max HR, we can't really tell if that was right or wrong. However, I'd wager a guess that it's too low. You'd have to be around a 180 max for that HR to be in the middle of LT range. Not totally impossible, but I'd be surprised of your max was that low (which isn't a bad thing if it was this low). Putting it differently... that would equate to a <135 for your long runs.I still say you shouldn't worry about these types of runs yet. All low HR/slow running will get you further right now.

 

[koby925]

(i live in the most unhealthy county in kentucky according to a recent study,

My wife and I both grew up in southern Indiana (Evansville) which is basically northern Kentucky. I completely "get" your story. It's bizarre how some people behave in that particular pocket of the world.

we have a big-time problem with childhood obesity. i'm thinking of hosting a 5k in the spring with an incentive for the students in the school where i teach. something like "beat the teacher and win ___". as slow as i am, that shouldn't be too hard for many of them.

I think this is a great idea. I hear running "purists" say there are too many 5K races, they aren't as fast or serious as they used to be...blah blah blah. Hogwash I say. The more events there are promoting fitness the better. Both for adults and their kids who see them doing it and/or participate with the adults. The local races I've seen in the last year plus have been much more fun and family friendly than the boring old "serious" races from back in the day. I also see kids only road races and tris. I would've loved that growing up.

 

[IvanKaramazov]

(i live in the most unhealthy county in kentucky according to a recent study,

My wife and I both grew up in southern Indiana (Evansville) which is basically northern Kentucky. I completely "get" your story. It's bizarre how some people behave in that particular pocket of the world.

we have a big-time problem with childhood obesity. i'm thinking of hosting a 5k in the spring with an incentive for the students in the school where i teach. something like "beat the teacher and win ___". as slow as i am, that shouldn't be too hard for many of them.

I think this is a great idea. I hear running "purists" say there are too many 5K races, they aren't as fast or serious as they used to be...blah blah blah. Hogwash I say. The more events there are promoting fitness the better. Both for adults and their kids who see them doing it and/or participate with the adults. The local races I've seen in the last year plus have been much more fun and family friendly than the boring old "serious" races from back in the day. I also see kids only road races and tris. I would've loved that growing up.

I'm a big fan of having little kids an overweight adults signing up for 5Ks. It makes my slow-### time look better by comparison.

 

[gruecd]

Hey, guys. Thanks for all the kind words about the relay.

Results are out, and we finished #19/316 overall and #1/12 mixed ultra teams! Out of the 297 teams we beat, all but 21 of them were regular 12-person teams! We're currently showing a total time of 25:25:34 (7:43/mile), but our leg 4 runner got stopped by a train, and our leg 24 runner got stopped by a lift bridge, so we were actually 8-9 minutes faster, and we'll be getting an adjustment.

We were the 2nd-last group to start (at 3pm on Friday), so we were literally running alone for the majority of our first two sets of legs. We finally started catching teams around daybreak on Saturday. Other than the monster hill at the end of the second one, my first two legs weren't too bad, but the last one was a #####. I barely slept, my stomach was upset, and it was hot. Anyway, summary of my legs:

Leg #1 (1-2): Friday, 3:00 pm. Total 13.7 miles in 1:39:11 (7:15/mile). Felt pretty easy.

Leg #2 (13-14): Saturday, 12:28 am. Total 11.5 miles in 1:24:18 (7:21). 9-minute mile up the aforementioned hill.

Leg #3 (25-26): Saturday, 8:52 am. Total 8.9 miles in 1:06:59 (7:32). First three miles downhill at sub-7 pace, then legs died. Realllllly wanted to walk, but gutted it out. Took a Gu about halfway through, really helped.

Overall, total of 34.1 miles in 4:10:28 (7:21/mile). Not bad.

 

[IvanKaramazov]

but our leg 4 runner got stopped by a train, and our leg 24 runner got stopped by a lift bridge,

Excuses. Seriously, that sounds like a fun event. Glad to hear you guys did well.

 

[Horses Mouth]

Hey guys, I'll catch up a bit later, but wanted to check and let you all know I did survive my 10 leg survival tri today. I shaved 17 minutes off of last years time and they had to lengthen a few of the legs due to some issues with 2 of the lakes. They added .7 miles to one of the run legs taking the total miles run to about 14.25 and added .3 to one of the swims (the last one). Garmin had me at almost a 1/2 iron swim distance (1.2 miles) for the 3rd swim, 3.5 hours in to the event. I am going to pull the Garmin data soon. I think I may have swam around 2.1 miles total today. Best of all, I finished 2nd in my AG after finishing dead last, last year.

PODIUM!

2Young, getting prepared for the 2Young-Wraith (and Dexter and Turkish Harem) Half-IM throwdown on September 9!!!

--

Horses Mouth - what BnB said. Don't be shy about switching to a heavy swim focus for a few days or more to let the leg heal up. A strong, controlled swim sets the tone for the event anyway. I don't recall if you've posted about earlier tris. We'd be interested in hearing the backdrop and knowing your goal!

I have my first triathlon in 10 weeks. It's a half ironman. I'm up to 2000m swimming in about 41 minutes, 18 mph average bike over 56 miles but running is definitely my weakness. I am doing all my training in HR Zone 2. Furthest I've run is 4 miles but felt really good and could have continued but slowly building up. The knee pain is mostly a few hours after the running.My goal is just to finish the thing and I don't mind walking if I have to. Not out to shatter any records. I am seeing one of these guys on Wednesday to get a check up and learn more about creating a plan for the next 10 weeks. http://www.browardhealth.org/sportsmed Go Dolphins!

 

[Ned]

Hey, guys. Thanks for all the kind words about the relay.

Results are out, and we finished #19/316 overall and #1/12 mixed ultra teams! Out of the 297 teams we beat, all but 21 of them were regular 12-person teams! We're currently showing a total time of 25:25:34 (7:43/mile), but our leg 4 runner got stopped by a train, and our leg 24 runner got stopped by a lift bridge, so we were actually 8-9 minutes faster, and we'll be getting an adjustment.

We were the 2nd-last group to start (at 3pm on Friday), so we were literally running alone for the majority of our first two sets of legs. We finally started catching teams around daybreak on Saturday. Other than the monster hill at the end of the second one, my first two legs weren't too bad, but the last one was a #####. I barely slept, my stomach was upset, and it was hot. Anyway, summary of my legs:

Leg #1 (1-2): Friday, 3:00 pm. Total 13.7 miles in 1:39:11 (7:15/mile). Felt pretty easy.

Leg #2 (13-14): Saturday, 12:28 am. Total 11.5 miles in 1:24:18 (7:21). 9-minute mile up the aforementioned hill.

Leg #3 (25-26): Saturday, 8:52 am. Total 8.9 miles in 1:06:59 (7:32). First three miles downhill at sub-7 pace, then legs died. Realllllly wanted to walk, but gutted it out. Took a Gu about halfway through, really helped.

Overall, total of 34.1 miles in 4:10:28 (7:21/mile). Not bad.

So badass. Congrats. You deserved a good one.

 

[Juxtatarot]

What are the logistics for these relays? Is everyone in a couple of vans alongside the runners the whole time or are runners dropped off at certain locations? Are the routes basically backroads with little traffic? Are people sleeping (or trying to sleep) in vans?

 

[gruecd]

koby925, congrats on the 5K. That's sick.

Ned - Great week! 3:30, here we come!!

2Young - Podium!! Way to go!!!

Congrats to tri-man, prosopis, and the others on some good long runs, time trials, and training runs!!

 

[beer 302]

Question to you experienced guys, since I have no clue what my LT threshold is I just ran hard for the 5 and averaged 9:58 which probably could have been better had I not been distracted with the weather. My legs (quads mostly) are sore now so I suspect I was running in the LT zone but how would I really know? HR was around 153-157 if that makes a difference.

LT pace should be just a little faster than HM pace. My last half was 7:50/mi, and I do my LT runs at 7:35-7:40/mi. Have you done a half recently?

Sorta, last Saturday was what I would consider my HM pace, ended up with a 10:45 pace so 9:58 is pretty close, right?I hear ya Ned, happy to log miles right now and you're proof that it pays off by your training now. If I can work in some extra all the better IMO. I've been hitting the hills pretty hard lately to try and build some strength as well and have noticed that where some major hills would have kicked my ### a few months ago, now I take them and keep chugging so I feel like there is a payoff. I feel like I don't push myself enough sometimes, just plodding along at a 10 minute-ish pace, lather, rinse, repeat.

 

[gruecd]

What are the logistics for these relays? Is everyone in a couple of vans alongside the runners the whole time or are runners dropped off at certain locations? Are the routes basically backroads with little traffic? Are people sleeping (or trying to sleep) in vans?

There are designated exchange zones where one runner finishes and the next runner starts. Typically it's two 6-person vans, but we did an "ultra" team with just 6 people. Basically, I start, and my team drives ahead a couple of miles, pulls over along the side of the road somewhere and waits to check on me. I pass, they drive ahead another couple of miles, etc. Rinse, repeat until you get to the first exchange. I get in the van, runner #2 gets out and starts running, etc, etc.All kinds of roads. Dark, creepy back roads with little traffic, and major highways where you're running along the shoulder. Some people are able to sleep more than others. I maybe got 15-30 minutes of off-and-on sleep. I was basically awake from 8:30am on Friday until about 7:30pm on Saturday.

 

[Kuz]

Hey, guys. Thanks for all the kind words about the relay.

Results are out, and we finished #19/316 overall and #1/12 mixed ultra teams! Out of the 297 teams we beat, all but 21 of them were regular 12-person teams! We're currently showing a total time of 25:25:34 (7:43/mile), but our leg 4 runner got stopped by a train, and our leg 24 runner got stopped by a lift bridge, so we were actually 8-9 minutes faster, and we'll be getting an adjustment.

We were the 2nd-last group to start (at 3pm on Friday), so we were literally running alone for the majority of our first two sets of legs. We finally started catching teams around daybreak on Saturday. Other than the monster hill at the end of the second one, my first two legs weren't too bad, but the last one was a #####. I barely slept, my stomach was upset, and it was hot. Anyway, summary of my legs:

Leg #1 (1-2): Friday, 3:00 pm. Total 13.7 miles in 1:39:11 (7:15/mile). Felt pretty easy.

Leg #2 (13-14): Saturday, 12:28 am. Total 11.5 miles in 1:24:18 (7:21). 9-minute mile up the aforementioned hill.

Leg #3 (25-26): Saturday, 8:52 am. Total 8.9 miles in 1:06:59 (7:32). First three miles downhill at sub-7 pace, then legs died. Realllllly wanted to walk, but gutted it out. Took a Gu about halfway through, really helped.

Overall, total of 34.1 miles in 4:10:28 (7:21/mile). Not bad.

Wow -great job & congrats!!

 

[tri-man 47]

Prince Myshkin - if you're thinking about a 5K, maybe think about adding relay element. That's a way for kids to start without the full 5K commitment. It gets some team building and team competition going as well. (My triathlon start was with a relay.) It's fun to see the exchange points at races ...lots of energy in the middle of the race.

Horses Mouth - jumping right into a Half-IM, eh? Brave soul. Be ready for the swim. Coming out of that in a weakened state makes the next 4 hours really tough! The run becomes a slow grind, but if you plan a run/walk strategy, you can hopefully get through it. If you haven't yet, practice some bricks - bike/run combinations.

Gruecd - congrats again! Great time for an ultra team and for yourself personally.

 

[pigskinliquors]

koby: AWESOME run and podium prosopsis: I wouldn't worry at all about stopping and going. It was a great run, and you got your legs to turnover quickly. Prince: I love the 5k idea, and also Tri's suggestion of making it a team event. Our biggest local "fun-run" features a one mile race for kids and it is GREAT to watch and highly attended. Beating the Prince is a great motivator!!

The total time was 1:22:12. That's 1 second off of my 10mi PR I set in January. Total for the week = 63mi. Today's run would've been awesome on any day, but to do that on the tail end of a 63 mile week has me freaking out.

Outstanding!! I'm with BnB and think a sub 3:30 is possible for you!!

I'm at a point now where some weeks feature what I would consider four high-quality workouts. This week, for example, has a V02 max session, a 12 mile MLR, a tune-up race (which I'll convert to an LT session), and a 17 mile LR, with just one recovery run mixed in there. I'm going to need to structure these weeks pretty carefully and go very easy on the MLR and LR.

Sounds like a brutal week!!

Had my first 30+ mile week during vacation in Hilton Head. Did two easy 6 milers on the beach and enjoyed the 'scenery,' got in 2 very hard runs of 4 and 5 miles (26 mins and 32 mins respectively), then two easy longer runs of 8 and 10 miles each - not sure on time but it was north of 8 min pace. Mixed in some family bike rides too. I'm beat. 39 miles will do that I guess. Taking tomorrow off then getting into a routine again.What'd I miss in here?

Getting a mileage record on vacation sounds crazy to me! Well-done, but crazy

Best of all, I finished 2nd in my AG after finishing dead last, last year.

Giddy'freaking-up! GREAT race 2Y!!! That sounds grueling. Looking forward to your race report!

Question to you experienced guys, since I have no clue what my LT threshold is I just ran hard for the 5 and averaged 9:58 which probably could have been better had I not been distracted with the weather. My legs (quads mostly) are sore now so I suspect I was running in the LT zone but how would I really know? HR was around 153-157 if that makes a difference.

Some of the soreness in your legs/quads could be due to running in heavier, wet shoes as well. Learning your Max HR is a needed next step.

Overall, total of 34.1 miles in 4:10:28 (7:21/mile). Not bad.

Too cool Grue! Sounds like a brutal weekend. I can't fathom doing that with such little sleep!

I have my first triathlon in 10 weeks. It's a half ironman.

Damn! Starting with a HIM is impressive. 2Y has a great HIM plan, that I unfortunately can't find my copy of. With 10 weeks to go, you should have no problem building mileage, especially since your goal is to finish. _________________________My update: I'm getting stronger, but also fatter. Did all of last week's P90 workouts except one. I'm getting close to where I was before my month+ break strength-wise, but need to work on my diet. We had 3 different celebrations over the weekend including Wisconsin-Fest all day, and into the night yesterday. I ate enough cheese and brats; and drank enough beer (Capital, Potosi, New Glarus and Leini's) and old fashions to kill a weaker man. Changing the diet to shed some pounds in hopes of finding my abs underneath my newly added jiggle. I'm also starting Cross Fit again next week .

 

[koby925]

Hey, guys. Thanks for all the kind words about the relay.

Results are out, and we finished #19/316 overall and #1/12 mixed ultra teams! Out of the 297 teams we beat, all but 21 of them were regular 12-person teams! We're currently showing a total time of 25:25:34 (7:43/mile), but our leg 4 runner got stopped by a train, and our leg 24 runner got stopped by a lift bridge, so we were actually 8-9 minutes faster, and we'll be getting an adjustment.

We were the 2nd-last group to start (at 3pm on Friday), so we were literally running alone for the majority of our first two sets of legs. We finally started catching teams around daybreak on Saturday. Other than the monster hill at the end of the second one, my first two legs weren't too bad, but the last one was a #####. I barely slept, my stomach was upset, and it was hot. Anyway, summary of my legs:

Leg #1 (1-2): Friday, 3:00 pm. Total 13.7 miles in 1:39:11 (7:15/mile). Felt pretty easy.

Leg #2 (13-14): Saturday, 12:28 am. Total 11.5 miles in 1:24:18 (7:21). 9-minute mile up the aforementioned hill.

Leg #3 (25-26): Saturday, 8:52 am. Total 8.9 miles in 1:06:59 (7:32). First three miles downhill at sub-7 pace, then legs died. Realllllly wanted to walk, but gutted it out. Took a Gu about halfway through, really helped.

Overall, total of 34.1 miles in 4:10:28 (7:21/mile). Not bad.

Congrats to you and your team Do you have to have either 6 or 12 ppl on your team? Could you do it with 8-9?

 

[Juxtatarot]

What are the logistics for these relays? Is everyone in a couple of vans alongside the runners the whole time or are runners dropped off at certain locations? Are the routes basically backroads with little traffic? Are people sleeping (or trying to sleep) in vans?

There are designated exchange zones where one runner finishes and the next runner starts. Typically it's two 6-person vans, but we did an "ultra" team with just 6 people. Basically, I start, and my team drives ahead a couple of miles, pulls over along the side of the road somewhere and waits to check on me. I pass, they drive ahead another couple of miles, etc. Rinse, repeat until you get to the first exchange. I get in the van, runner #2 gets out and starts running, etc, etc.All kinds of roads. Dark, creepy back roads with little traffic, and major highways where you're running along the shoulder. Some people are able to sleep more than others. I maybe got 15-30 minutes of off-and-on sleep. I was basically awake from 8:30am on Friday until about 7:30pm on Saturday.

I would think the running fatigue, sleeplessness, odors, cramped quarters, etc. would lead to a lot of crankiness near the end, no? With running, there is always that fine line between fun/rewarding and discomfort/misery. This would seem to test limits. But, on the other hand, with a bunch of experienced runners, they know what they're getting into ahead of time so that would probably make a big difference.

 

[17seconds]

Well the HM didn't go so well. The weather was a killer. Mid-70s the entire race, humid, absolutely no breeze, and no shade the entire course except for a half mile in mile 11. It might not sound like much temp-wise but everyone I knew ran at least 1min pace slower. So much for the PR, I guess I need to enter the Carlsbad HM in Jan to go for that.

Ran the first 10K at a 7:40 pace but the heat made me slow to 8min/mile, then to 8:30min/mile and when I realized no PR was possible I shut it down at mile 9. I cramped up big time too, even with 15 salt tablets. I think I ran 12min miles the last couple.

1:54:17. PW!

 

[Ned]

17s - Your experience sounds eerily similar to my failed HM earlier this summer. No thanks to the crummy conditions. Your response to my RR applies to you as well.

Ned - you know what? You need to have races like that to know your limits. Personally I haven't had that experience yet and I wonder whether I've been to conservative. I will need on of those to really see what I am capable of doing. Now you know what max performance and effort means!

 

[IvanKaramazov]

Well the HM didn't go so well. The weather was a killer. Mid-70s the entire race, humid, absolutely no breeze, and no shade the entire course except for a half mile in mile 11. It might not sound like much temp-wise but everyone I knew ran at least 1min pace slower. So much for the PR, I guess I need to enter the Carlsbad HM in Jan to go for that.Ran the first 10K at a 7:40 pace but the heat made me slow to 8min/mile, then to 8:30min/mile and when I realized no PR was possible I shut it down at mile 9. I cramped up big time too, even with 15 salt tablets. I think I ran 12min miles the last couple.1:54:17. PW!

Sorry to hear about this. Mid-70s is a lot hotter than it sounds.

 

[17seconds]

Well the HM didn't go so well. The weather was a killer. Mid-70s the entire race, humid, absolutely no breeze, and no shade the entire course except for a half mile in mile 11. It might not sound like much temp-wise but everyone I knew ran at least 1min pace slower. So much for the PR, I guess I need to enter the Carlsbad HM in Jan to go for that.Ran the first 10K at a 7:40 pace but the heat made me slow to 8min/mile, then to 8:30min/mile and when I realized no PR was possible I shut it down at mile 9. I cramped up big time too, even with 15 salt tablets. I think I ran 12min miles the last couple.1:54:17. PW!

Sorry to hear about this. Mid-70s is a lot hotter than it sounds.

Some breeze or just a little shade would have made a huge difference. Even the water stations had warm water. Just couldn't get cool.

 

[sho nuff]

Well the HM didn't go so well. The weather was a killer. Mid-70s the entire race, humid, absolutely no breeze, and no shade the entire course except for a half mile in mile 11. It might not sound like much temp-wise but everyone I knew ran at least 1min pace slower. So much for the PR, I guess I need to enter the Carlsbad HM in Jan to go for that.Ran the first 10K at a 7:40 pace but the heat made me slow to 8min/mile, then to 8:30min/mile and when I realized no PR was possible I shut it down at mile 9. I cramped up big time too, even with 15 salt tablets. I think I ran 12min miles the last couple.1:54:17. PW!

Your bad half = my PR.Sorry it did not go your way.Amazing how weather can affect us like that. Country Music half (a bout a month and a half after my PR was probably 25 degrees warmer than the one in March...those 70 degree and humid days just suck...especially that one early in the year with the hills too).

 

[Sand]

1:54:17. PW!

Considering the weather that is a pretty nice race!

I have my first triathlon in 10 weeks. It's a half ironman. I'm up to 2000m swimming in about 41 minutes, 18 mph average bike over 56 miles but running is definitely my weakness. I am doing all my training in HR Zone 2. Furthest I've run is 4 miles but felt really good and could have continued but slowly building up. The knee pain is mostly a few hours after the running.

You need to meet BnB. You two are nuts!

Overall, total of 34.1 miles in 4:10:28 (7:21/mile). Not bad.

Absolutely killer.-----

On my end - News Flash: I ran today! (<---- Been a lazy, fat slob)

2nd News Flash: On my run today I felt a breeze. And it actually provided a cooling effect! Kind of stunning, seeing as it is August.

I also did get a in a 36 mile ride on Sunday (Saturday was washed out). 18mph average speed with 2,300ft of climbing or so. Pretty much all solo after a mixup about 8 miles in.

 

[pigskinliquors]

On my end - News Flash: I ran today! (<---- Been a lazy, fat slob)

2nd News Flash: On my run today I felt a breeze. And it actually provided a cooling effect! Kind of stunning, seeing as it is August.

I also did get a in a 36 mile ride on Sunday (Saturday was washed out). 18mph average speed with 2,300ft of climbing or so. Pretty much all solo after a mixup about 8 miles in.

Good job you fat slob (says a fat slob). Nice ride! For the bikers on here, I did my first ride on Saturday with the iClics and loved them! Best pedals/cleats I've ever used. VERY easy in/out; big platform, and reduced hot spots. They are replacing Speedplays which I didn't think could be beat. I also put new handlebar tape, and new tires = felt like riding a new bike!

 

[17seconds]

Ned -

I was looking at your 5K and HM times. Your 5K time is crazy fast compared to your HM time. Are you doing enough endurance training? You've got the speed to go lower in the HM. If I were you I'd go for maximum weekly miles (45+) with just 1 tempo run a week. That should really help you in your next HM.

 

[gruecd]

Do you have to have either 6 or 12 ppl on your team? Could you do it with 8-9?

Yes, but "ultra" is defined as 6 or less. Anything over 6 people and you're in the same division as all the 12-person teams.Which reminds me, there was a group of 4 guys that was only a couple of hours slower than us. Sheesh.

 

[gruecd]

I would think the running fatigue, sleeplessness, odors, cramped quarters, etc. would lead to a lot of crankiness near the end, no? With running, there is always that fine line between fun/rewarding and discomfort/misery. This would seem to test limits. But, on the other hand, with a bunch of experienced runners, they know what they're getting into ahead of time so that would probably make a big difference.

Nah, it's not that bad at all. You're definitely tired, and it certainly doesn't smell the best, but you rent a 15-person passenger van, so you're definitely not cramped. And like you said, you kinda know what you're getting into...