Ran a 10k in June (5 Viewers)

[sho nuff]

10 miler getting screwed up this morning.

Should have just woken up early to get it in...but have been tired lately and was opting for extra sleep and would get it in at 9 after dropping my daughter off at preschool. Well, she has this spot on her face that looks like a pimple. Only thing is...at 4 that is rare and she has already had 3 cases of small staph infections like that (nothing like what is going on with SF's friend...just topical creams take care of these things pretty well...put some on last night but still looks bad this morning). So going to get her looked at to make sure and she does not need to be around other kids to spread it at all.

May try doing 5 or so on the TM after her appointment this morning...then get out for another 6-7 tonight and just do a double to set me up for the 16 miles on Friday. Can't run Saturday with an early soccer practice and then a few other things to get to that day.

 

[gruecd]

No posts for 10 hours? Blasphemy!

I'm still all messed up from Ragnar. Massage over lunch on Monday, and it was one of the most painful massages I've ever had. Seriously, everything hurt. Wanted to run 8 miles yesterday morning, but my legs decided that 5 was plenty.Set my alarm for 5:15 this morning to attempt 10 miles before work, and apparently I turned it off. No recollection of doing this, but I didn't wake up until after 7:00. Apparently I'm still a little sleep-deprived. I'll try again tonight after work.

 

[beer 302]

sho nuff we must be on the same schedule.

Day 3 of the IvanKaramazov plan - 10 miles schedule, got in 9.5 because, being an accountant, I struggle with math. I have a nice 8 mile route so I thought I added enough to it to get to 10 but missed it by that much. Regardless, easy run, didn't push real hard as I'm still struggling with my knee but it's getting better, 10:33 pace.

I really massaged my quads right after the run in the hopes of working some of the pain I've had out lately. So far it seems to have really helped as I'm not nearly as sore and my knee isn't hurting nearly as bad as it has in the last few days

 

[pigskinliquors]

No posts for 10 hours? Blasphemy!

Did my normal 29 mile ride today. For this length ride this was the hardest ride I can remember. Highest average wattage for that ride by a bit (230 watts for the hour of real riding). Fastest ride I've done for that circuit - right on 20mph (2,000ft. of climbing in there, too). Set 3 PRs and my power profile was pegging my all-time maximums the whole ride. I'm gonna feel this one tomorrow.

I'm going to sleep.

Awesome ride!!! Light spin should help your legs today.

No posts for 10 hours? Blasphemy!

I'm still all messed up from Ragnar. Massage over lunch on Monday, and it was one of the most painful massages I've ever had. Seriously, everything hurt. Wanted to run 8 miles yesterday morning, but my legs decided that 5 was plenty.

Set my alarm for 5:15 this morning to attempt 10 miles before work, and apparently I turned it off. No recollection of doing this, but I didn't wake up until after 7:00. Apparently I'm still a little sleep-deprived. I'll try again tonight after work.

HTFU I'd sleep for a week if I were you. ________________________

My Update:

I'm a little less fat, and in a little better shape. Getting really close to all my PR's with the exception of push-ups, though they are getting better. We have a cold front in town today with the highs only reaching 93 = WooHoo! I'll get my run in just after lunch and can't wait as it will be more than 10 degrees cooler than my last three runs.

 

[Juxtatarot]

I ran my first VO2 max session of my training this summer/fall. 10 total miles with 5 X 1,000 meters at 5K race pace. Pleased with the results. For the 5 intervals:

6:14 average min/mile pace, max HR 163

6:23/168 (a large part of this one was on a long upgrade - poor planning on my part)

6:13/167

6:33/167 (while running, I didn't realize I slowed so much here)

6:13/167

If I did the math right, that would be a little under 20:00. Although I've never completed a 5K, I think that's about were my pace should be.

Questions for the HR experts:

My VO2 max range is supposed to be in the mid 170s and I was clearly short of that. 1,000 meters just doesn't seem to be long enough for it to get up that high. If I were to sustain that pace longer, I know it would get up there. Isn't everyone like this -- heart race goes up as you struggle to maintain the pace? The next time I have intervals scheduled, should I just let my HR be my guide? That would have been much faster than 5K race pace and these intervals were seemed grueling enough as is!

 

[Ned]

I ran my first VO2 max session of my training this summer/fall. 10 total miles with 5 X 1,000 meters at 5K race pace. Pleased with the results. For the 5 intervals:

6:14 average min/mile pace, max HR 163

6:23/168 (a large part of this one was on a long upgrade - poor planning on my part)

6:13/167

6:33/167 (while running, I didn't realize I slowed so much here)

6:13/167

If I did the math right, that would be a little under 20:00. Although I've never completed a 5K, I think that's about were my pace should be.

Questions for the HR experts:

My VO2 max range is supposed to be in the mid 170s and I was clearly short of that. 1,000 meters just doesn't seem to be long enough for it to get up that high. If I were to sustain that pace longer, I know it would get up there. Isn't everyone like this -- heart race goes up as you struggle to maintain the pace? The next time I have intervals scheduled, should I just let my HR be my guide? That would have been much faster than 5K race pace and these intervals were seemed grueling enough as is!

Dude you're faster than 20:00. I'm pretty sure I can come close to breaking 20 right now and you're a lot faster than I am. You've got 18x written all over you...If you're truly training by HR, yes you could've/should've pushed the pace faster. Your body was telling you it had more in ya. These workouts are supposed to be grueling. I have a lot harder time getting the HR rev'ed up to VO2max during training vs. race conditions. Just a factor of conditions. The first 1-2 repeats may not reach VO2max, but 3-5 most certainly should be there and hurt.

 

[koby925]

Sorry to hear about your friend, SFBD. Staph is no joke. Hopefully he's better soon.

Ok I had another rough speed workout yesterday. The goal was 8x600 at a little faster than my 5k pace with 300m run rest at 8min mile pace in between. On the 4th one I really started feeling tightness/pain in my achilles and calf and on the 5th one I had to cut back to 400m. 6th one I caught back up with the group again and did that interval but I had to dial back #7 to 300m and struggle through #8 well behind the other guys. I'm shuked because 1) speed has traditionally been my bread and butter and distance has been my downfall, 2) it's not like I can't physically go the pace we were going, I just ran 17:32 and 3) it's not like I can't run with the guys who were in this workout - one beat me by 10 seconds on Saturday and I beat two of the other guys. It's all very frustrating.

Our "coach" thinks I should dial back the speedwork the next few weeks and maybe run with a group that does intervals slower (about 19min 5k pace or so) than this group. I don't know if I do that or just skip the track altogether for a bit and do some tempo training instead.

Ugh. My body seems to either be telling me a) I'm tired from increased mileage or b) you are getting old, slick, settle down with the speed :(

 

[koby925]

I ran my first VO2 max session of my training this summer/fall. 10 total miles with 5 X 1,000 meters at 5K race pace. Pleased with the results. For the 5 intervals:

6:14 average min/mile pace, max HR 163

6:23/168 (a large part of this one was on a long upgrade - poor planning on my part)

6:13/167

6:33/167 (while running, I didn't realize I slowed so much here)

6:13/167

If I did the math right, that would be a little under 20:00. Although I've never completed a 5K, I think that's about were my pace should be.

Questions for the HR experts:

My VO2 max range is supposed to be in the mid 170s and I was clearly short of that. 1,000 meters just doesn't seem to be long enough for it to get up that high. If I were to sustain that pace longer, I know it would get up there. Isn't everyone like this -- heart race goes up as you struggle to maintain the pace? The next time I have intervals scheduled, should I just let my HR be my guide? That would have been much faster than 5K race pace and these intervals were seemed grueling enough as is!

Dude you're faster than 20:00. I'm pretty sure I can come close to breaking 20 right now and you're a lot faster than I am. You've got 18x written all over you...If you're truly training by HR, yes you could've/should've pushed the pace faster. Your body was telling you it had more in ya. These workouts are supposed to be grueling. I have a lot harder time getting the HR rev'ed up to VO2max during training vs. race conditions. Just a factor of conditions. The first 1-2 repeats may not reach VO2max, but 3-5 most certainly should be there and hurt.

I'm admittedly not a HR guy so I have a couple questions to gauge your expected 5k time: 1) what was the rest in between the intervals and 2) how taxing were these for you? Since you weren't hitting VO2 max, I assume you weren't all out. If that is a correct assumption and the rest was less than 3 mins, I'd agree you're faster than 20 flat. I'd say low 19s with the possibility of race adrenaline getting you into the 18s. Nice workout

 

[Sand]

Sorry to hear about your friend, SFBD. Staph is no joke. Hopefully he's better soon. Ok I had another rough speed workout yesterday. The goal was 8x600 at a little faster than my 5k pace with 300m run rest at 8min mile pace in between. On the 4th one I really started feeling tightness/pain in my achilles and calf and on the 5th one I had to cut back to 400m. 6th one I caught back up with the group again and did that interval but I had to dial back #7 to 300m and struggle through #8 well behind the other guys. I'm shuked because 1) speed has traditionally been my bread and butter and distance has been my downfall, 2) it's not like I can't physically go the pace we were going, I just ran 17:32 and 3) it's not like I can't run with the guys who were in this workout - one beat me by 10 seconds on Saturday and I beat two of the other guys. It's all very frustrating. Our "coach" thinks I should dial back the speedwork the next few weeks and maybe run with a group that does intervals slower (about 19min 5k pace or so) than this group. I don't know if I do that or just skip the track altogether for a bit and do some tempo training instead. Ugh. My body seems to either be telling me a) I'm tired from increased mileage or b) you are getting old, slick, settle down with the speed :(

Either you are a bit more fatigued than usual or you just had a bad day. I'd got with the "#### it, it's one bad day" attitude until proven otherwise. On a separate but related note, I sure do remember saying "#### it" an awful lot this year.

 

[Juxtatarot]

I ran my first VO2 max session of my training this summer/fall. 10 total miles with 5 X 1,000 meters at 5K race pace. Pleased with the results. For the 5 intervals:

6:14 average min/mile pace, max HR 163

6:23/168 (a large part of this one was on a long upgrade - poor planning on my part)

6:13/167

6:33/167 (while running, I didn't realize I slowed so much here)

6:13/167

If I did the math right, that would be a little under 20:00. Although I've never completed a 5K, I think that's about were my pace should be.

Questions for the HR experts:

My VO2 max range is supposed to be in the mid 170s and I was clearly short of that. 1,000 meters just doesn't seem to be long enough for it to get up that high. If I were to sustain that pace longer, I know it would get up there. Isn't everyone like this -- heart race goes up as you struggle to maintain the pace? The next time I have intervals scheduled, should I just let my HR be my guide? That would have been much faster than 5K race pace and these intervals were seemed grueling enough as is!

Dude you're faster than 20:00. I'm pretty sure I can come close to breaking 20 right now and you're a lot faster than I am. You've got 18x written all over you...If you're truly training by HR, yes you could've/should've pushed the pace faster. Your body was telling you it had more in ya. These workouts are supposed to be grueling. I have a lot harder time getting the HR rev'ed up to VO2max during training vs. race conditions. Just a factor of conditions. The first 1-2 repeats may not reach VO2max, but 3-5 most certainly should be there and hurt.

Thanks. There are a couple weeks before my next VO2 max run but those are only 600s. I'll make sure to push the pace no matter what.

 

[Ned]

Sorry to hear about your friend, SFBD. Staph is no joke. Hopefully he's better soon. Ok I had another rough speed workout yesterday. The goal was 8x600 at a little faster than my 5k pace with 300m run rest at 8min mile pace in between. On the 4th one I really started feeling tightness/pain in my achilles and calf and on the 5th one I had to cut back to 400m. 6th one I caught back up with the group again and did that interval but I had to dial back #7 to 300m and struggle through #8 well behind the other guys. I'm shuked because 1) speed has traditionally been my bread and butter and distance has been my downfall, 2) it's not like I can't physically go the pace we were going, I just ran 17:32 and 3) it's not like I can't run with the guys who were in this workout - one beat me by 10 seconds on Saturday and I beat two of the other guys. It's all very frustrating. Our "coach" thinks I should dial back the speedwork the next few weeks and maybe run with a group that does intervals slower (about 19min 5k pace or so) than this group. I don't know if I do that or just skip the track altogether for a bit and do some tempo training instead. Ugh. My body seems to either be telling me a) I'm tired from increased mileage or b) you are getting old, slick, settle down with the speed :(

Either you are a bit more fatigued than usual or you just had a bad day. I'd got with the "#### it, it's one bad day" attitude until proven otherwise. On a separate but related note, I sure do remember saying "#### it" an awful lot this year.

This isn't the first calf issue though, right koby? Your body is telling you something is wrong. I'd listen and bag the track work for a few weeks. You won't lose any speed in that time.You wear compression sleeves if I remember right... If not, I'd strongly suggest getting a pair and wearing them for recovery or simply just run in them. Have you gotten a DT massage lately?

 

[gruecd]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

 

[koby925]

Sorry to hear about your friend, SFBD. Staph is no joke. Hopefully he's better soon. Ok I had another rough speed workout yesterday. The goal was 8x600 at a little faster than my 5k pace with 300m run rest at 8min mile pace in between. On the 4th one I really started feeling tightness/pain in my achilles and calf and on the 5th one I had to cut back to 400m. 6th one I caught back up with the group again and did that interval but I had to dial back #7 to 300m and struggle through #8 well behind the other guys. I'm shuked because 1) speed has traditionally been my bread and butter and distance has been my downfall, 2) it's not like I can't physically go the pace we were going, I just ran 17:32 and 3) it's not like I can't run with the guys who were in this workout - one beat me by 10 seconds on Saturday and I beat two of the other guys. It's all very frustrating. Our "coach" thinks I should dial back the speedwork the next few weeks and maybe run with a group that does intervals slower (about 19min 5k pace or so) than this group. I don't know if I do that or just skip the track altogether for a bit and do some tempo training instead. Ugh. My body seems to either be telling me a) I'm tired from increased mileage or b) you are getting old, slick, settle down with the speed :(

Either you are a bit more fatigued than usual or you just had a bad day. I'd got with the "#### it, it's one bad day" attitude until proven otherwise. On a separate but related note, I sure do remember saying "#### it" an awful lot this year.

This isn't the first calf issue though, right koby? Your body is telling you something is wrong. I'd listen and bag the track work for a few weeks. You won't lose any speed in that time.You wear compression sleeves if I remember right... If not, I'd strongly suggest getting a pair and wearing them for recovery or simply just run in them. Have you gotten a DT massage lately?

Yeah this is the 3rd speed workout in a row I've had to either dial back or stop because of pain in the heel/achilles/calf region. I do wear the compression sleeves regularly. I was only wearing them a few days a week awhile back but it's been everyday lately. DT massage may be a good idea...

 

[MAC_32]

Sorry to hear about your friend, SFBD. Staph is no joke. Hopefully he's better soon. Ok I had another rough speed workout yesterday. The goal was 8x600 at a little faster than my 5k pace with 300m run rest at 8min mile pace in between. On the 4th one I really started feeling tightness/pain in my achilles and calf and on the 5th one I had to cut back to 400m. 6th one I caught back up with the group again and did that interval but I had to dial back #7 to 300m and struggle through #8 well behind the other guys. I'm shuked because 1) speed has traditionally been my bread and butter and distance has been my downfall, 2) it's not like I can't physically go the pace we were going, I just ran 17:32 and 3) it's not like I can't run with the guys who were in this workout - one beat me by 10 seconds on Saturday and I beat two of the other guys. It's all very frustrating. Our "coach" thinks I should dial back the speedwork the next few weeks and maybe run with a group that does intervals slower (about 19min 5k pace or so) than this group. I don't know if I do that or just skip the track altogether for a bit and do some tempo training instead. Ugh. My body seems to either be telling me a) I'm tired from increased mileage or b) you are getting old, slick, settle down with the speed :(

My guess would be more A than B. Your body is used to X miles, not X + 10. As I've been adding miles the last 5 months I've noticed the same thing (have noticed some over compensation soreness - muscles only though, no joints) and have dialed back the track work. I was doing it once/week from March until June, then I took a break early July, did a couple more late July, felt the discomfort returning, so I've bagged speed work for the last 3 weeks and have really dialed in on my form. Not going to do any for the next week and a half either then going to try to do one on 3 consecutive weeks in September before my race Sep 30. After a distance heavy week I'm now at an average of 30 per week (started in the 22-25 range) over the last 6 weeks, going to flat line the weekly miles now and try to mix the speed work back in again. Figuring it will be more effective if I'm not building miles at the same time. Just hope whatever I was doing to over comepensate before is gone now, usually a product of poor form when you fatigue and when you're building miles you're logging more fatigue miles than you were before.

 

[MAC_32]

Sorry to hear about your friend, SFBD. Staph is no joke. Hopefully he's better soon. Ok I had another rough speed workout yesterday. The goal was 8x600 at a little faster than my 5k pace with 300m run rest at 8min mile pace in between. On the 4th one I really started feeling tightness/pain in my achilles and calf and on the 5th one I had to cut back to 400m. 6th one I caught back up with the group again and did that interval but I had to dial back #7 to 300m and struggle through #8 well behind the other guys. I'm shuked because 1) speed has traditionally been my bread and butter and distance has been my downfall, 2) it's not like I can't physically go the pace we were going, I just ran 17:32 and 3) it's not like I can't run with the guys who were in this workout - one beat me by 10 seconds on Saturday and I beat two of the other guys. It's all very frustrating. Our "coach" thinks I should dial back the speedwork the next few weeks and maybe run with a group that does intervals slower (about 19min 5k pace or so) than this group. I don't know if I do that or just skip the track altogether for a bit and do some tempo training instead. Ugh. My body seems to either be telling me a) I'm tired from increased mileage or b) you are getting old, slick, settle down with the speed :(

Either you are a bit more fatigued than usual or you just had a bad day. I'd got with the "#### it, it's one bad day" attitude until proven otherwise. On a separate but related note, I sure do remember saying "#### it" an awful lot this year.

This isn't the first calf issue though, right koby? Your body is telling you something is wrong. I'd listen and bag the track work for a few weeks. You won't lose any speed in that time.You wear compression sleeves if I remember right... If not, I'd strongly suggest getting a pair and wearing them for recovery or simply just run in them. Have you gotten a DT massage lately?

Yeah this is the 3rd speed workout in a row I've had to either dial back or stop because of pain in the heel/achilles/calf region. I do wear the compression sleeves regularly. I was only wearing them a few days a week awhile back but it's been everyday lately. DT massage may be a good idea...

Heel and achilles is nothing to f around with, it's likely due to over compensating for your calf issue. Definitely dial it back, get that issue fixed, work on technique, then get back after it.

 

[Ned]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

That's cool as ####.

 

[koby925]

I'm like Lt. Pete "Maverick" Mitchell. I always feel the need for speed. But sadly, I think you guys may be right. It doesn't look good.

 

[pigskinliquors]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

F'ing AWESOME!!!!!!!!!!!!!!!!!!!

 

[sho nuff]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

Awesome for sure...and scary when you see the elevation changes there in the early portions.

 

[BassNBrew]

I ran my first VO2 max session of my training this summer/fall. 10 total miles with 5 X 1,000 meters at 5K race pace. Pleased with the results. For the 5 intervals:6:14 average min/mile pace, max HR 1636:23/168 (a large part of this one was on a long upgrade - poor planning on my part)6:13/1676:33/167 (while running, I didn't realize I slowed so much here)6:13/167If I did the math right, that would be a little under 20:00. Although I've never completed a 5K, I think that's about were my pace should be.Questions for the HR experts:My VO2 max range is supposed to be in the mid 170s and I was clearly short of that. 1,000 meters just doesn't seem to be long enough for it to get up that high. If I were to sustain that pace longer, I know it would get up there. Isn't everyone like this -- heart race goes up as you struggle to maintain the pace? The next time I have intervals scheduled, should I just let my HR be my guide? That would have been much faster than 5K race pace and these intervals were seemed grueling enough as is!

5k pace should be less than VO2max pace. VOmax is going to be a 2-5 min effort. You should be able to get the hr up in 400m. Looks like your HR was dead on for 5k pace.

 

[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!

just got back from the ortho to take a look at my right knee. i had a recent mri and he took some x-rays. turns out right knee looks fine so it's ITBS so I'm going to stretch. however, on my left knee from a surgery I had as a kid, there some degeneration and he said i should probably reconsider running triathlons. any input on this kind of advice? I understand not doing them repeatedly, but i only want to do it as a challenge (for now)

 

[SFBayDuck]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

Now that's a run!

 

[koby925]

Tried to run a recovery run just now and my left achilles/calf is just too painful. Beyond typical needing to get loose tightness. I probably needed a day off anyway but hope this doesn't linger

 

[sho nuff]

 

[IvanKaramazov]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

Awesome for sure...and scary when you see the elevation changes there in the early portions.

Yeah, seriously. By the time this got to the first aid station, I'd would be asking for a ride back to my hotel.koby -- If your achilles hurts too much for a recovery run, you are are probably injured. Go ahead and take a few days off, but if it was me, I would start psychologically preparing myself to wind up in the PT's office. (Be sure to ask him if he knows Alyssa). Then again, you're a much better runner than I am, but when I had achilles problems 8-9 years ago, I couldn't even walk on it after a while.

 

[prosopis]

Damn SF...definitely some good thoughts and prayers sent out...

Me to.

 

[prosopis]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

WTFI agree with you.

 

[prosopis]

 

[prosopis]

I have some personal great news.

Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36"

My original goal weight was 150 and yesterday I hit 149.2

I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.

I am super happy with all of that.

I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.

* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

 

[sho nuff]

I have some personal great news.Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36" My original goal weight was 150 and yesterday I hit 149.2 I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.I am super happy with all of that.I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

Freaking awesome man.I started out probably over 255...I know I saw 258 at one point (Im right at 6').I had been hovering at 205 now for the past 6 months or so...usually just a bit over that at some point...but the last 3 weeks I have been under 205 and usually around 202.And with every hot long run I hit under 200 after. Yeah, it was the cheating way to check the scale right after the run...but I had not seen that 1 as the first number for quite some time.Goal is to get to 190 by December.

 

[tri-man 47]

Thought this was kinda cool (and effing scary at the same time): JFK course flyover

They painted the course already? Won't that wash off before November?Koby - be careful! Back off a bit as needed.

Juxt - FYI, I've found the first mile of my races have had a HR in the mid 160's despite hard efforts. It takes a bit for the HR to get up there, so don't be surprised it wasn't higher.

sho nuff - such fun!

Prosopis -

 

[IvanKaramazov]

I have some personal great news.

Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36"

My original goal weight was 150 and yesterday I hit 149.2

I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.

I am super happy with all of that.

I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.

* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

Huge thumbs up for this. I hope you'll take this in the spirit of the thread though when I say that I was reading this and thought "149, WTH? What are you, a munchkin?!" And then I got to the 5'7" part and was like "Oh, okay, I feel better now."

sho nuff -- You'll get there. I'm sure people have told you this before, but try not to weigh in too often. I weigh myself every couple of days, and I find it's common to see weight fluctuations of as many as 3-4 pounds from day to day. Ironically, I tend to weigh the most the morning of the day after my longest runs. I'm assuming that's because I retain more water, but who knows.

 

[prosopis]

I have some personal great news.

Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36"

My original goal weight was 150 and yesterday I hit 149.2

I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.

I am super happy with all of that.

I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.

* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

Huge thumbs up for this. I hope you'll take this in the spirit of the thread though when I say that I was reading this and thought "149, WTH? What are you, a munchkin?!" And then I got to the 5'7" part and was like "Oh, okay, I feel better now."

sho nuff -- You'll get there. I'm sure people have told you this before, but try not to weigh in too often. I weigh myself every couple of days, and I find it's common to see weight fluctuations of as many as 3-4 pounds from day to day. Ironically, I tend to weigh the most the morning of the day after my longest runs. I'm assuming that's because I retain more water, but who knows.

I get that. That is why I put my 5'8" in there. Really hoping that is taller then 2YTBB With all the ribbing he gets I always wondered if maybe he was not the shortest here.

 

[sho nuff]

I have some personal great news.

Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36"

My original goal weight was 150 and yesterday I hit 149.2

I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.

I am super happy with all of that.

I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.

* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

Huge thumbs up for this. I hope you'll take this in the spirit of the thread though when I say that I was reading this and thought "149, WTH? What are you, a munchkin?!" And then I got to the 5'7" part and was like "Oh, okay, I feel better now."

sho nuff -- You'll get there. I'm sure people have told you this before, but try not to weigh in too often. I weigh myself every couple of days, and I find it's common to see weight fluctuations of as many as 3-4 pounds from day to day. Ironically, I tend to weigh the most the morning of the day after my longest runs. I'm assuming that's because I retain more water, but who knows.

Oh, I know how much I fluctuate.My official weigh ins are Saturday mornings before my long runs.

Though, even that is a bit artificially high when I weigh in before my morning evacuation

 

[Juxtatarot]

I ran my first VO2 max session of my training this summer/fall. 10 total miles with 5 X 1,000 meters at 5K race pace. Pleased with the results. For the 5 intervals:6:14 average min/mile pace, max HR 1636:23/168 (a large part of this one was on a long upgrade - poor planning on my part)6:13/1676:33/167 (while running, I didn't realize I slowed so much here)6:13/167If I did the math right, that would be a little under 20:00. Although I've never completed a 5K, I think that's about were my pace should be.Questions for the HR experts:My VO2 max range is supposed to be in the mid 170s and I was clearly short of that. 1,000 meters just doesn't seem to be long enough for it to get up that high. If I were to sustain that pace longer, I know it would get up there. Isn't everyone like this -- heart race goes up as you struggle to maintain the pace? The next time I have intervals scheduled, should I just let my HR be my guide? That would have been much faster than 5K race pace and these intervals were seemed grueling enough as is!

5k pace should be less than VO2max pace. VOmax is going to be a 2-5 min effort. You should be able to get the hr up in 400m. Looks like your HR was dead on for 5k pace.

You're right. Re-reading Pfitz, he wants us to run at a little less intensely than VO2 max pace (thus, the 5K pace). HR still was a little lower than he suggests, but I'm not going to stress about it.

 

[Juxtatarot]

I have some personal great news.Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36" My original goal weight was 150 and yesterday I hit 149.2 I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.I am super happy with all of that.I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

But probably time to buy some new pants.

 

[tri-man 47]

I get that. That is why I put my 5'8" in there. Really hoping that is taller then 2YTBB With all the ribbing he gets I always wondered if maybe he was not the shortest here.

No, he's short. I love 'im, but he's pretty damn short.

 

[Ned]

I have some personal great news.Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36" My original goal weight was 150 and yesterday I hit 149.2 I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.I am super happy with all of that.I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

That's fantastic. Congrats!

 

[2Young2BBald]

Trying my first reply from my phone, so I am sure I will screw this up. I am 5'6" (and a half), so I am still the champ :flex:

 

[gruecd]

Trying my first reply from my phone, so I am sure I will screw this up. I am 5'6" (and a half), so I am still the champ Lollipop Guild :flex:

Fixed.

 

[gruecd]

I have some personal great news.

Last time I measured my waist was 1/2012 and it was 41". That was down quite a bit from the previous measurement. I took another measurement yesterday and the waist is down to 36"

My original goal weight was 150 and yesterday I hit 149.2

I was in the 180's at one time. I have changed my goal to have body fat at less then 10%. It is currently at 13.2%. I am not sure what my weight will be at less then 10% but I suspect between 140 and 145.

I am super happy with all of that.

I ran 5.3 miles today. I did this on the treadmill and I did .75 miles at 2.5 incline and 1.75 miles at 1.5 incline. Pace was 9:40.

* I am 5'7" for those who are wondering. I am hoping that is taller then 2YTBB

That's fantastic. Congrats!

Absolutely. Great job, prosopis!

 

[sho nuff]

8 miles in this morning...the 10 did not work out yesterday...nor did the double by the time I got the daughter to the doctor and out and took care of some other things.

So I got up this morning and got 8 in before my wife had to leave for an early meeting.

10:05/147 average this morning. Temps felt great again.

16 w/10 MP tomorrow...not til 9 when its a bit warmer and on the hilly greenway. Going to be a tough one, but looking forward to it.

 

[Ned]

Trying my first reply from my phone, so I am sure I will screw this up. I am 5'6" (and a half), so I am still the champ Lollipop Guild :flex:

Fixed.

 

[IvanKaramazov]

Trying my first reply from my phone, so I am sure I will screw this up. I am 5'6" (and a half), so I am still the champ Lollipop Guild :flex:

Fixed.

_________________________

Today was supposed to be a tune-up race according to Pfitz, but I converted it to a 10/6 LT run. Unfortunately I wound on the TM due to thunderstorms, which sucks because I don't like doing "fast" runs on TMs. But at least I got it in. Tomorrow is 12 miles, and then I only have three more weeks before I start to taper.

 

[Ned]

Trying my first reply from my phone, so I am sure I will screw this up. I am 5'6" (and a half), so I am still the champ Lollipop Guild :flex:

Fixed.

_________________________

Today was supposed to be a tune-up race according to Pfitz, but I converted it to a 10/6 LT run. Unfortunately I wound on the TM due to thunderstorms, which sucks because I don't like doing "fast" runs on TMs. But at least I got it in. Tomorrow is 12 miles, and then I only have three more weeks before I start to taper.

Dang man, time is flyin'. Figure out your race goals yet?

 

[IvanKaramazov]

Dang man, time is flyin'. Figure out your race goals yet?

Not really. I'm still leaning toward just running sub-9:00 miles, which would give me a PR by a few minutes. Theoretically that's a really conservative goal, but I just don't feel like my training has gone very well. This is probably going to be my last marathon for a while, so I really don't want a blow-up anywhere that I'll have to live with.

 

[pigskinliquors]

just got back from the ortho to take a look at my right knee. i had a recent mri and he took some x-rays. turns out right knee looks fine so it's ITBS so I'm going to stretch. however, on my left knee from a surgery I had as a kid, there some degeneration and he said i should probably reconsider running triathlons. any input on this kind of advice? I understand not doing them repeatedly, but i only want to do it as a challenge (for now)

I would continue to do events, but try to find a way to not let your ego push you to your limits. I failed miserably at this for years, which is likely why I can't run much today. If I had to do it all over again, I'd still have done just as many races/events, but would not have always been balls out. Great job getting your workouts in! _______________________

My update:

Got my 4 mile run in yesterday though the weatherman lied as it was 96 degrees on the day of our "cool-front." Legs and hip are darn sore today = 4 might be pushing what I should be doing. I also got P90x core synergistics in, and it feels good having my abs sore. Off to do arms and shoulders in a few minutes.

Grue: FYI: changing, "Are you a runner" to "Do you do Cross-Fit" also works

 

[Ned]

My update: Got my 4 mile run in yesterday though the weatherman lied as it was 96 degrees on the day of our "cool-front." Legs and hip are darn sore today = 4 might be pushing what I should be doing. I also got P90x core synergistics in, and it feels good having my abs sore. Off to do arms and shoulders in a few minutes. Grue: FYI: changing, "Are you a runner" to "Do you do Cross-Fit" also works

You're an animal.

 

[beer 302]

just got back from the ortho to take a look at my right knee. i had a recent mri and he took some x-rays. turns out right knee looks fine so it's ITBS so I'm going to stretch. however, on my left knee from a surgery I had as a kid, there some degeneration and he said i should probably reconsider running triathlons. any input on this kind of advice? I understand not doing them repeatedly, but i only want to do it as a challenge (for now)

Screw it, run it until it needs replaced. (says the guy who was told 8 years ago not to run anymore because of his degenerative arthritic knee)

Trying my first reply from my phone, so I am sure I will screw this up. I am 5'6" (and a half), so I am still the champ Lollipop Guild :flex:

Fixed.

Not right man but still not right. Still Nice job pro on the weightloss I'm on my own little personal vendetta against fat, as of today I'm down 40 from January, lowest I've been since HS. Looking like I'm on chemo (no offense intended).

Day 3 of IK training program - 5 mile recovery run and then to the gym to get my swerve on. I really like these days, busy as hell but you hit everything and get a great workout in, just wish I had more time at the gym to get everything in.

 

[John Bender]

Philly Marathon (half) looking bad for me.

Diagnosed with a stress fracture in my back 3 weeks ago.

Have barely been able to walk - let alone run.

If anyone is still planning on coming though - please let me know. I have family and friends coming down to run it as well so I'd like start penciling in a cornhole and I will not be bringing my mother along to that.