Ran a 10k in June (5 Viewers)

[SteelCurtain]

73/68 when I was about to head out at 5:30.Was not looking forward to that considering the sun had yet to really rise. Contemplated turning the alarm off this morning and working the run in some other way today.After Sunday's run, I had planned to take this 8 mile GA at somewhere around 10:30-10:45/mile to keep in that 147-150 avg HR.What a freaking fantastic run. Started by running out of the house with 3 tiny deer chowing some grass across the street. We see deer like this all the time and these little ones are now apparently oblivious to people being around them as I was probably about 10-12 feet away and they did not move.Instead of 10:30+ per mile.10:06/mile 149 AVG HR.I could not believe how the HR was responding as it kept feeling warmer.Complete turn around from Sunday's run and how I felt.On a more personal note. Cancer can kiss my mother f'ing ###.Im glad I got out for this run this morning...one of the things that inspires me and drives me is a woman named Sara Walker. I mentioned her last year as a ran a 5k for her and her family. I also brought her up not long ago as her condition had gotten bad and hospice was called in.I found out just a little while ago that she breathed her last breath at 3am this morning. On one hand I am very happy that her suffering on this earth is over. And that I do believe in an afterlife and she can now be with her little girl that was still born a few years ago (that sort of led to finding out she had cancer).But extremely heart broken for her husband, 2 little boys and family. I just can't imagine going through that with my wife and having to tell my children their mother is sick and now gone. My wife is very broken up over this and may end up coming home from work...just unable to concentrate. She was pretty good friends with the husband in college having 2 of her hardest courses with him and being in study groups with him and others.I appreciate all the kind thoughts and prayers last time I brought it up and anything you can do today to remember a woman who fought her hind end off to beat cancer.Thanks.

Thoughts and prayers to the loved ones of Sara Walker. :(

 

[BassNBrew]

73/68 when I was about to head out at 5:30.Was not looking forward to that considering the sun had yet to really rise. Contemplated turning the alarm off this morning and working the run in some other way today.After Sunday's run, I had planned to take this 8 mile GA at somewhere around 10:30-10:45/mile to keep in that 147-150 avg HR.What a freaking fantastic run. Started by running out of the house with 3 tiny deer chowing some grass across the street. We see deer like this all the time and these little ones are now apparently oblivious to people being around them as I was probably about 10-12 feet away and they did not move.Instead of 10:30+ per mile.10:06/mile 149 AVG HR.I could not believe how the HR was responding as it kept feeling warmer.Complete turn around from Sunday's run and how I felt.On a more personal note. Cancer can kiss my mother f'ing ###.Im glad I got out for this run this morning...one of the things that inspires me and drives me is a woman named Sara Walker. I mentioned her last year as a ran a 5k for her and her family. I also brought her up not long ago as her condition had gotten bad and hospice was called in.I found out just a little while ago that she breathed her last breath at 3am this morning. On one hand I am very happy that her suffering on this earth is over. And that I do believe in an afterlife and she can now be with her little girl that was still born a few years ago (that sort of led to finding out she had cancer).But extremely heart broken for her husband, 2 little boys and family. I just can't imagine going through that with my wife and having to tell my children their mother is sick and now gone. My wife is very broken up over this and may end up coming home from work...just unable to concentrate. She was pretty good friends with the husband in college having 2 of her hardest courses with him and being in study groups with him and others.I appreciate all the kind thoughts and prayers last time I brought it up and anything you can do today to remember a woman who fought her hind end off to beat cancer.Thanks.

Thoughts to your friends. That sucks!!!

 

[BassNBrew]

I've had lingering heel pain now for a week. I don't notice it running, but walking barefoot around the house, I notice it. I've decided to just take a couple days off to see if that will relieve it. I don't want to make it bigger than it is, but I also would like to not have to manage this until my marathon in November. I'll run Wednesday AM and see how we are feeling.Have a great day!

Don't forget to ice this.

Just did. There is no difference in discomfort in the last three days which has me worried. Was hoping they would start feeling better.

Calf raises/stretches. I try to get on a machine and do heavy single legs and finish with a 10 second stretch. I think that stretches the achilles and foot muscles.

I did a bunch of calf raises and stretches this AM. Also iced it again. Starting to feel a bit better. I don't know if its just because I'm avoid any pressure on my heel without shoes on.Hoping for the best here. Might have to dial back my 5K and 10K races this Monday.

4-7 days is usually when I feel the improvement from resistance training.Exactly what part of your heel is hurting?5k and 10k???

My heel is "tender" on the pad part of the heel. It does not extend to the arch or up the achilles at all. Honestly, it feels like a heel bruise. It doesn't feel muscular at all. In addition, when I run, I have a mid-foot strike so it doesn't bother me. When I walk without shoes in the house is when it has the most discomfort. I'm inclined to ice again tonight and try to go for an easy 5 miles tomorrow AM. Ice post run and see how we feel.I traditionally do a 5K and 10K back to back races on Labor Day. Its all part of a longer run (15-17 miles). I'm not sure what I'll do. If I have no pain or discomfort running, should I just continue?

Any chance you've gone to a heel strike on your slow runs? My mid-foot strike turns to a heel strike when I dial it back.I just generally run thru stuff like this, but at 210-220 it's pretty much a given something will be aching.

 

[pigskinliquors]

On one hand I am very happy that her suffering on this earth is over. And that I do believe in an afterlife and she can now be with her little girl that was still born a few years ago (that sort of led to finding out she had cancer).

But extremely heart broken for her husband, 2 little boys and family

So sorry to hear GB. T&P's to her family and yours. _________________________

My update:

I ran 4.1 miles last night. It might not sound like a big deal, but it is the longest run I've had since getting hurt in my final HIM attempt almost 2 years ago, and almost exactly 1 year since my Dr. told me I'd likely never run again.

I waited until an hour after the sun went down, but the SuckexTM was still 162 (83/79). The run was slow and steamy. I went 8:52, 8:41, 8:37, 8:28. I didn't have a HR monitor on, but I felt like I had more in the tank. My hip is a little bit more tender than normal today but not bad. This morning I did P90x Back and legs. I'm getting there.

 

[Ned]

On a more personal note. Cancer can kiss my mother f'ing ###.Im glad I got out for this run this morning...one of the things that inspires me and drives me is a woman named Sara Walker. I mentioned her last year as a ran a 5k for her and her family. I also brought her up not long ago as her condition had gotten bad and hospice was called in.I found out just a little while ago that she breathed her last breath at 3am this morning. On one hand I am very happy that her suffering on this earth is over. And that I do believe in an afterlife and she can now be with her little girl that was still born a few years ago (that sort of led to finding out she had cancer).But extremely heart broken for her husband, 2 little boys and family. I just can't imagine going through that with my wife and having to tell my children their mother is sick and now gone. My wife is very broken up over this and may end up coming home from work...just unable to concentrate. She was pretty good friends with the husband in college having 2 of her hardest courses with him and being in study groups with him and others.I appreciate all the kind thoughts and prayers last time I brought it up and anything you can do today to remember a woman who fought her hind end off to beat cancer.Thanks.

Sorry to hear man.

 

[sho nuff]

Thanks again for the kind words.

Had stuff to do around the house today but ended up just enjoying my daughter being home with me and had some fun instead.

 

[prosopis]

I did six miles at a 9:40 pace today.

Congrats. My notebook may be out of date, but this sounds like a break thru run???

It is getting there. I will feel better when I do this out side rather then on a treadmill. Still to hot for me here, 104 today.

 

[prosopis]

73/68 when I was about to head out at 5:30.Was not looking forward to that considering the sun had yet to really rise. Contemplated turning the alarm off this morning and working the run in some other way today.After Sunday's run, I had planned to take this 8 mile GA at somewhere around 10:30-10:45/mile to keep in that 147-150 avg HR.What a freaking fantastic run. Started by running out of the house with 3 tiny deer chowing some grass across the street. We see deer like this all the time and these little ones are now apparently oblivious to people being around them as I was probably about 10-12 feet away and they did not move.Instead of 10:30+ per mile.10:06/mile 149 AVG HR.I could not believe how the HR was responding as it kept feeling warmer.Complete turn around from Sunday's run and how I felt.On a more personal note. Cancer can kiss my mother f'ing ###.Im glad I got out for this run this morning...one of the things that inspires me and drives me is a woman named Sara Walker. I mentioned her last year as a ran a 5k for her and her family. I also brought her up not long ago as her condition had gotten bad and hospice was called in.I found out just a little while ago that she breathed her last breath at 3am this morning. On one hand I am very happy that her suffering on this earth is over. And that I do believe in an afterlife and she can now be with her little girl that was still born a few years ago (that sort of led to finding out she had cancer).But extremely heart broken for her husband, 2 little boys and family. I just can't imagine going through that with my wife and having to tell my children their mother is sick and now gone. My wife is very broken up over this and may end up coming home from work...just unable to concentrate. She was pretty good friends with the husband in college having 2 of her hardest courses with him and being in study groups with him and others.I appreciate all the kind thoughts and prayers last time I brought it up and anything you can do today to remember a woman who fought her hind end off to beat cancer.Thanks.

So sorry to hear about your loss. I am glad her suffering is over. I will keep her and her family in my prayers.

 

[Sand]

So sorry to hear about your loss. I am glad her suffering is over. I will keep her and her family in my prayers.

I wanted to echo this. Sincerest condolences.------

On my end, a bit better day today. The ride today included 3 PRs, including one big hill climb that I notched a new time by :15 seconds or so - huge jump up. This included a new power PR from 4 minutes through 6 minutes - 330w sustained through 6 minutes. Now I just need to get rid of the voluminous fat stores I have and really get faster on the bike.

Even better we avoided Isaac and rode between the squalls. Nice breezy day with a spectacular sunset.

 

[BassNBrew]

So sorry to hear about your loss. I am glad her suffering is over. I will keep her and her family in my prayers.

I wanted to echo this. Sincerest condolences.------

On my end, a bit better day today. The ride today included 3 PRs, including one big hill climb that I notched a new time by :15 seconds or so - huge jump up. This included a new power PR from 4 minutes through 6 minutes - 330w sustained through 6 minutes. Now I just need to get rid of the voluminous fat stores I have and really get faster on the bike.

Even better we avoided Isaac and rode between the squalls. Nice breezy day with a spectacular sunset.

Jens, you coming up for Blood, Sweat, and Gears next year? Room. board, and beer on me.eta - The only place you'll have to run is to the cooler to get a re-fill.

 

[Sand]

So sorry to hear about your loss. I am glad her suffering is over. I will keep her and her family in my prayers.

I wanted to echo this. Sincerest condolences.------

On my end, a bit better day today. The ride today included 3 PRs, including one big hill climb that I notched a new time by :15 seconds or so - huge jump up. This included a new power PR from 4 minutes through 6 minutes - 330w sustained through 6 minutes. Now I just need to get rid of the voluminous fat stores I have and really get faster on the bike.

Even better we avoided Isaac and rode between the squalls. Nice breezy day with a spectacular sunset.

Jens, you coming up for Blood, Sweat, and Gears next year? Room. board, and beer on me.eta - The only place you'll have to run is to the cooler to get a re-fill.

Thanks for the running pre-requisite there.

I seriously need to lose weight. I could be so much faster if I didn't go home and eat bon bons after these rides. In any case, I'll look into that. I'd like to do one "adventure trip" per year, if I can. Last year was Bourbon. This year is Iceman, though it looks unlikely I can go due to some family health issues. Next year may be open for something like that.

BTW, a to the Jens reference. I saw during this US race that he won Stage 4, right? They have been having the Training Peaks guy talk about power output during the race and Jens put up 380 average watts for 50 minutes at the start of his break. Whiskey. Tango. Foxtrot. That is just mind boggling. So far beyond a normal human.

 

[gruecd]

My update:

I ran 4.1 miles last night. It might not sound like a big deal, but it is the longest run I've had since getting hurt in my final HIM attempt almost 2 years ago, and almost exactly 1 year since my Dr. told me I'd likely never run again.

Congrats, liquors! Most definitely a big deal!!

I found out just a little while ago that she breathed her last breath at 3am this morning. On one hand I am very happy that her suffering on this earth is over. And that I do believe in an afterlife and she can now be with her little girl that was still born a few years ago (that sort of led to finding out she had cancer).

Sorry, dude. Stuff like that is never easy. :(

Grue, it seems like you didn't bring enough water. I wonder if you would have been OK if you had stayed properly hydrated.

I'm sure that didn't help. Carried a 20-ounce handheld and only had a chance to re-fill it once. Another case of poor planning on my part.------------------

Did 5 miles on Monday night, took yesterday off, and did 10 miles this morning before work. Legs are coming around, but I'd be lying if I said I wasn't just a little bit nervous about my 3:30 pacing gig on Sunday. Crashing and burning is one thing when you're by yourself, but it's not an option when somebody else is counting on you. I should be fine, but it's definitely a lot of responsibility. Just an easy 6-miler tomorrow, then nothing else before the race besides a little 3-mile shakeout jog on Saturday. All about rest at this point.

 

[BassNBrew]

So sorry to hear about your loss. I am glad her suffering is over. I will keep her and her family in my prayers.

I wanted to echo this. Sincerest condolences.------

On my end, a bit better day today. The ride today included 3 PRs, including one big hill climb that I notched a new time by :15 seconds or so - huge jump up. This included a new power PR from 4 minutes through 6 minutes - 330w sustained through 6 minutes. Now I just need to get rid of the voluminous fat stores I have and really get faster on the bike.

Even better we avoided Isaac and rode between the squalls. Nice breezy day with a spectacular sunset.

Jens, you coming up for Blood, Sweat, and Gears next year? Room. board, and beer on me.eta - The only place you'll have to run is to the cooler to get a re-fill.

Thanks for the running pre-requisite there.

I seriously need to lose weight. I could be so much faster if I didn't go home and eat bon bons after these rides. In any case, I'll look into that. I'd like to do one "adventure trip" per year, if I can. Last year was Bourbon. This year is Iceman, though it looks unlikely I can go due to some family health issues. Next year may be open for something like that.

BTW, a to the Jens reference. I saw during this US race that he won Stage 4, right? They have been having the Training Peaks guy talk about power output during the race and Jens put up 380 average watts for 50 minutes at the start of his break. Whiskey. Tango. Foxtrot. That is just mind boggling. So far beyond a normal human.

Meant to post this earlier for you...http://velonews.competitor.com/2012/08/analysis/power-analysis-jens-voigts-winning-power-file-stage-4-of-the-usa-pro-challenge_235832

330w for 6 minutes at your weight is insane (even with bon-bons).

 

[2Young2BBald]

Playing catch up here again. Life has been crazy with work travel and family stuff.

PSL, very cool on the run. Only 9 more miles to the HIM run distance.

Sand, I saw your latest Oly run blow up. Personally, I don't think you need to train more to be successful at this distance, I think you need to train less/different. Everything you report about training and racing is so full throttle, its not surprising that you are flaming out on the 10K. The whole Strava record setting on every ride had to play into the run burn out. Before you give up on this distance (my favorite of any racing distance), I'd suggest doing more brick work, single, double and triple. While they sound miserable (especially the triple), they are actually a hell of a lot of fun and fly by with all the variety.

__________________________________________________

As an update, recovering from a 5-hour event and finishing up training for a HIM is proving tough work and I am darn sore. After a week of low impact workouts to recover from the survival tri, I did a 1.3 mile OWS on Sunday, ran 5miles on Monday and then rode 30 miles yesterday. With the HIM a week from Saturday, I am starting an extended taper now. I will hopefully get a short swim in today and then am tied up with family stuff over the long weekend. And, as tapers go, it won't be optimal as my brother-in-law will be in town and, as those that did the Bourbon Chase know, being around him is bad for your health. Pray for me.

Another cool update, my son ran his first Cross Country Race yesterday as a Freshman. He was nervous as heck from the night before on into race morning. The 5K course was a tough one, with a rough hill climb on each of the 4-loops. He got an early lesson in Sanding, running his first mile in 6:13. He tailed off on his second mile, but picked it back up on the third mile. It was running all over the course to spectate. I asked beforehand if he'd mind some minimal in race coaching, which he said was fine. He frame kept pitching forward as he tired and he eyes started focusing downward too. Some quick tips on straightening up and keeping his eyes forward made immediate improvements on his stride length and breathing. Very fun for me to see in action (and much more fun than just screaming GO like most parents ) He ran a 23:12 with a great kick at the end. This was way better than he expected, but right on where I thought he'd be. I am super proud of him, and really happy he is letting us know how much fun he is having. If he stays healthy, I could see him getting below 20 on the two flatter courses they run at the end of the season.

 

[SteelCurtain]

I've had lingering heel pain now for a week. I don't notice it running, but walking barefoot around the house, I notice it. I've decided to just take a couple days off to see if that will relieve it. I don't want to make it bigger than it is, but I also would like to not have to manage this until my marathon in November. I'll run Wednesday AM and see how we are feeling.Have a great day!

Don't forget to ice this.

Just did. There is no difference in discomfort in the last three days which has me worried. Was hoping they would start feeling better.

Calf raises/stretches. I try to get on a machine and do heavy single legs and finish with a 10 second stretch. I think that stretches the achilles and foot muscles.

I did a bunch of calf raises and stretches this AM. Also iced it again. Starting to feel a bit better. I don't know if its just because I'm avoid any pressure on my heel without shoes on.Hoping for the best here. Might have to dial back my 5K and 10K races this Monday.

4-7 days is usually when I feel the improvement from resistance training.Exactly what part of your heel is hurting?5k and 10k???

My heel is "tender" on the pad part of the heel. It does not extend to the arch or up the achilles at all. Honestly, it feels like a heel bruise. It doesn't feel muscular at all. In addition, when I run, I have a mid-foot strike so it doesn't bother me. When I walk without shoes in the house is when it has the most discomfort. I'm inclined to ice again tonight and try to go for an easy 5 miles tomorrow AM. Ice post run and see how we feel.I traditionally do a 5K and 10K back to back races on Labor Day. Its all part of a longer run (15-17 miles). I'm not sure what I'll do. If I have no pain or discomfort running, should I just continue?

Any chance you've gone to a heel strike on your slow runs? My mid-foot strike turns to a heel strike when I dial it back.I just generally run thru stuff like this, but at 210-220 it's pretty much a given something will be aching.

I think its from a hill workout I did. I first did a 17 mile run and then 48 hours later, did a hill workout. Thinking I hurt my heels jogging down the steep hill in between my sprints up the hill.I did an easy 3 this morning. (So easy that I decided to leave my watch at home. Didn't want to get worked up about time). Admittedly, I was "prancing" along on my toes so my heels probably had no impact. I know that isn't a long term plan and will ultimately lead to other injuries. Just wanted to get out and get a little sweat going.I'll try to do 5 tomorrow AM while making my stride more normal.

 

[sho nuff]

Crappy 8 miler in the books.

77/69 to start, 84/71 at the finish.

Just nasty out there.

First half of the run went well. HR was doing well and again surprisingly at about a 10:00-10:05 pace.

Not long after the heat started catching up and the HR was creeping up and then I backed off the pace.

Last 4 were more at around 10:30ish...last mile at 10:49 just to keep the HR at 150.

Shirt was so full of water it was ridiculous.

Hopefully getting my 5 mile recovery knocked out early tomorrow. Then taking Friday off before 12 on Saturday to finish the recovery week.

 

[beer 302]

Was thinking Isaac would rain on parade today so while I had a 10 mile scheduled I decided last night to bag it and just put in an hour on the elliptical. I'll do the 10 tomorrow, maybe easy 3 on Friday then a LR of some distance on Saturday.

 

[Sand]

Was thinking Isaac would rain on parade today so while I had a 10 mile scheduled I decided last night to bag it and just put in an hour on the elliptical. I'll do the 10 tomorrow, maybe easy 3 on Friday then a LR of some distance on Saturday.

Where are you Beer? Isaac can forget it. Not only is it crapping mightily on my hometown (New Orleans), but here it has spiked the humidity to an awful level. Temperature is only 83, but the suck index was 155. I lost at least 5lbs on my 5mile run at lunch. I did try and keep it easy (see, 2Y, I do listen!), but my HR still got up there at the end due to the conditions. Put in 8:45s - meh.Onward and upward.

 

[IvanKaramazov]

Well, this kind of sucks. I was all looking forward to getting to 224 miles this month, which would be a monthly PR. Then I looked at my calendar and realized that Saturday's 18-miler is in September, not August, so that drops me down to 206, six miles shy of what I did in July.

I'll just tell myself that I'm starting September on pace for 18 x 30 = 540 miles.

 

[Ned]

Well, this kind of sucks. I was all looking forward to getting to 224 miles this month, which would be a monthly PR. Then I looked at my calendar and realized that Saturday's 18-miler is in September, not August, so that drops me down to 206, six miles shy of what I did in July. I'll just tell myself that I'm starting September on pace for 18 x 30 = 540 miles.

Any 200+ mile month =

 

[beer 302]

Where are you Beer? Isaac can forget it. Not only is it crapping mightily on my hometown (New Orleans), but here it has spiked the humidity to an awful level. Temperature is only 83, but the suck index was 155. I lost at least 5lbs on my 5mile run at lunch. I did try and keep it easy (see, 2Y, I do listen!), but my HR still got up there at the end due to the conditions. Put in 8:45s - meh.Onward and upward.

Fort Mill, SC which is just across the NC line from Charlotte. Rained last night for a good hour or so just flat out pouring. Figured it was the precursor to Isaac but it was a separate system and it looks like Isaac is going to miss us.You got in 5 more miles than I did today, you win

Well, this kind of sucks. I was all looking forward to getting to 224 miles this month, which would be a monthly PR. Then I looked at my calendar and realized that Saturday's 18-miler is in September, not August, so that drops me down to 206, six miles shy of what I did in July. I'll just tell myself that I'm starting September on pace for 18 x 30 = 540 miles.

Any 200+ mile month =

What Ned said, that's pretty freakin' awesome man!!!!

 

[tri-man 47]

My update:

I ran 4.1 miles last night. It might not sound like a big deal, but it is the longest run I've had since getting hurt in my final HIM attempt almost 2 years ago, and almost exactly 1 year since my Dr. told me I'd likely never run again.

Congrats, liquors! Most definitely a big deal!!

I found out just a little while ago that she breathed her last breath at 3am this morning. On one hand I am very happy that her suffering on this earth is over. And that I do believe in an afterlife and she can now be with her little girl that was still born a few years ago (that sort of led to finding out she had cancer).

Sorry, dude. Stuff like that is never easy. :(

on both counts. Pretty neat community here that we can celebrate successes and share in our sorrows. So sad about Sara. Speaking of successes, 2Young - congrats to young R!!! Has his breathing worked itself out?

 

[gruecd]

Well, this kind of sucks. I was all looking forward to getting to 224 miles this month, which would be a monthly PR. Then I looked at my calendar and realized that Saturday's 18-miler is in September, not August, so that drops me down to 206, six miles shy of what I did in July. I'll just tell myself that I'm starting September on pace for 18 x 30 = 540 miles.

Run an extra 7 miles on Friday. Fixed.

 

[pigskinliquors]

On my end, a bit better day today. The ride today included 3 PRs, including one big hill climb that I notched a new time by :15 seconds or so - huge jump up. This included a new power PR from 4 minutes through 6 minutes - 330w sustained through 6 minutes. Now I just need to get rid of the voluminous fat stores I have and really get faster on the bike.

330w for 6 is darn impressive!!! You are already damn fast on the bike.

Jens, you coming up for Blood, Sweat, and Gears next year? Room. board, and beer on me.

eta - The only place you'll have to run is to the cooler to get a re-fill.

Room, board AND beer??! I would join you and Jens with that as an offer!

My update:

I ran 4.1 miles last night. It might not sound like a big deal, but it is the longest run I've had since getting hurt in my final HIM attempt almost 2 years ago, and almost exactly 1 year since my Dr. told me I'd likely never run again.

Congrats, liquors! Most definitely a big deal!!

Thanks! I am still a bit more tender, but no serious damage. I'm working on shorter strides to reduce impact, and I think it is working I'm also currently running on very lightweight Nike Free's, and will change to a much better cushioning shoe from here forward to see if it helps. Any other suggestions for reducing hip impact? Grue: For most of us 3:30 is near PR'ing or only a pipe dream. I understand your concern, but you seem almost super human to most of us around here. Rest your legs, and you'll be more than ready...assuming you don't get Grue'dTM by the weather again.

Playing catch up here again. Life has been crazy with work travel and family stuff.

PSL, very cool on the run. Only 9 more miles to the HIM run distance.

Sand, I saw your latest Oly run blow up. Personally, I don't think you need to train more to be successful at this distance, I think you need to train less/different. Everything you report about training and racing is so full throttle, its not surprising that you are flaming out on the 10K. The whole Strava record setting on every ride had to play into the run burn out. Before you give up on this distance (my favorite of any racing distance), I'd suggest doing more brick work, single, double and triple. While they sound miserable (especially the triple), they are actually a hell of a lot of fun and fly by with all the variety.

__________________________________________________

As an update, recovering from a 5-hour event and finishing up training for a HIM is proving tough work and I am darn sore. After a week of low impact workouts to recover from the survival tri, I did a 1.3 mile OWS on Sunday, ran 5miles on Monday and then rode 30 miles yesterday. With the HIM a week from Saturday, I am starting an extended taper now. I will hopefully get a short swim in today and then am tied up with family stuff over the long weekend. And, as tapers go, it won't be optimal as my brother-in-law will be in town and, as those that did the Bourbon Chase know, being around him is bad for your health. Pray for me.

Another cool update, my son ran his first Cross Country Race yesterday as a Freshman. He was nervous as heck from the night before on into race morning. The 5K course was a tough one, with a rough hill climb on each of the 4-loops. He got an early lesson in Sanding, running his first mile in 6:13. He tailed off on his second mile, but picked it back up on the third mile. It was running all over the course to spectate. I asked beforehand if he'd mind some minimal in race coaching, which he said was fine. He frame kept pitching forward as he tired and he eyes started focusing downward too. Some quick tips on straightening up and keeping his eyes forward made immediate improvements on his stride length and breathing. Very fun for me to see in action (and much more fun than just screaming GO like most parents ) He ran a 23:12 with a great kick at the end. This was way better than he expected, but right on where I thought he'd be. I am super proud of him, and really happy he is letting us know how much fun he is having. If he stays healthy, I could see him getting below 20 on the two flatter courses they run at the end of the season.

Lots of great stuff in here! Love that there is a next generation of 10k thread runners out there Brother-in-law cannot be helpful, though he might be able to assist with Carb loading. Regarding me doing a HIM; I'm hoping to do an Oly next summer. IF I can do that, a HIM will be next on the to do list, though I really don't think I can tolerate much more than 4 miles right now.

[isaac can forget it. Not only is it crapping mightily on my hometown (New Orleans), but here it has spiked the humidity to an awful level. Temperature is only 83, but the suck index was 155. I lost at least 5lbs on my 5mile run at lunch. I did try and keep it easy (see, 2Y, I do listen!), but my HR still got up there at the end due to the conditions. Put in 8:45s - meh.

Onward and upward.

F Isaac indeed!!! We were road tripping to the A&M game, and that is now screwed as well

Well, this kind of sucks. I was all looking forward to getting to 224 miles this month, which would be a monthly PR. Then I looked at my calendar and realized that Saturday's 18-miler is in September, not August, so that drops me down to 206, six miles shy of what I did in July.

I'll just tell myself that I'm starting September on pace for 18 x 30 = 540 miles.

GREAT month Ivank!! It just makes it easier to get your PR next week!____________________________

My update:

In the last three days I've given my legs/hip a good test. Longest run in awhile; did P90x Legs and Back yesterday; and Plyo today. I am tender, but not much more than normal. Right now I plan on running every 4th day. IF I can keep from having more pain doing that, I'll try to get to every 3rd day. Realistically, I really only want to get to where I can 5 miles, 3x a week without additional pain. IF I can get some speed work in with it, I can start running some 5k's and signing up for some sprints. Baby steps.

 

[2Young2BBald]

Speaking of successes, 2Young - congrats to young R!!! Has his breathing worked itself out?

Yes. We had the chance to do a 3-miler together where I was allowed to critique and give feedback. Unlike my daughter, who is insanely stubborn, he is very coachable. I think he just needed to be broken from his track sprinters mind set a bit. He is actually a very relaxed distance runner. Other that the mild pitch forward as he was getting gassed, he looked very smooth and efficient. Wish I could run this way. He has already obtained and iPod in his head and said he had songs going on the whole race to keep his mind off of everything else.

 

[sho nuff]

With a recovery run to end the week I will get in about 170 miles this month.

By far a PR and just huge for me.

My wife comments that I am now running more in a week than she drives (her commute is only 3 miles from the house).

 

[Sand]

Where are you Beer? Isaac can forget it. Not only is it crapping mightily on my hometown (New Orleans), but here it has spiked the humidity to an awful level. Temperature is only 83, but the suck index was 155. I lost at least 5lbs on my 5mile run at lunch. I did try and keep it easy (see, 2Y, I do listen!), but my HR still got up there at the end due to the conditions. Put in 8:45s - meh.

Onward and upward.

Fort Mill, SC which is just across the NC line from Charlotte. Rained last night for a good hour or so just flat out pouring. Figured it was the precursor to Isaac but it was a separate system and it looks like Isaac is going to miss us.

I went to Clemson, so I know the area.

He ran a 23:12 with a great kick at the end. This was way better than he expected, but right on where I thought he'd be. I am super proud of him, and really happy he is letting us know how much fun he is having. If he stays healthy, I could see him getting below 20 on the two flatter courses they run at the end of the season.

This is both awesome and annoying at the same time. Please give your kid a pat on the back for a great race and a big :finger: for pretty much starting at a 20 minute 5k pace and getting faster from there.

On my end, a bit better day today. The ride today included 3 PRs, including one big hill climb that I notched a new time by :15 seconds or so - huge jump up. This included a new power PR from 4 minutes through 6 minutes - 330w sustained through 6 minutes. Now I just need to get rid of the voluminous fat stores I have and really get faster on the bike.

330w for 6 is darn impressive!!! You are already damn fast on the bike.

Jens, you coming up for Blood, Sweat, and Gears next year? Room. board, and beer on me.

eta - The only place you'll have to run is to the cooler to get a re-fill.

Room, board AND beer??! I would join you and Jens with that as an offer!

One next year's schedules come out I will have to have a good look at things and see if I can swing this. It look brutal/fun. I did a century with 6k of climbing and did ok until mile 90, and still managed to limp it in with a decent pace.As far as 330w for 6 minutes, that is pretty decent, but not earth shattering. If I look at the W/kg scales out there they put me in the heart of Cat 3 range for 5 minute and longer efforts. For short 1 minute and 5 second power ratings it tells me that I really suck.

On a random note, I found a pretty darn good picture that included me for the Bridgeman Duathlon in New Orleans this summer. I'll let you guys figure out which schlub I am.

 

[beer 302]

On a random note, I found a pretty darn good picture that included me for the Bridgeman Duathlon in New Orleans this summer. I'll let you guys figure out which schlub I am.

I got this, you're either the dude wearing the dress shirt or the guy going the wrong way What do I win?!?!?!?!

 

[2Young2BBald]

He ran a 23:12 with a great kick at the end. This was way better than he expected, but right on where I thought he'd be. I am super proud of him, and really happy he is letting us know how much fun he is having. If he stays healthy, I could see him getting below 20 on the two flatter courses they run at the end of the season.

This is both awesome and annoying at the same time. Please give your kid a pat on the back for a great race and a big :finger: for pretty much starting at a 20 minute 5k pace and getting faster from there.

You're telling me. I let him know he missed my weak 5K PR by only 13 seconds. He races again tomorrow on another tough course, but I sense he'll be house 5K king by lunch time tomorrow.

 

[BassNBrew]

On a random note, I found a pretty darn good picture that included me for the Bridgeman Duathlon in New Orleans this summer. I'll let you guys figure out which schlub I am.

2y2bb has to be the 2nd from the left. The guy going the other way has to be gru on the return leg. The fourth dude about to be chicked and looking like he's hating the run must be you.

 

[prosopis]

5 miles at 9:40 on the treadmill today. I started the incline at 1.5 and increased it by .5 every mile. My last mile was at a 3.0 incline and I am feeling it in my ### tonight.

I have a very hilly 8 mile race on Monday and my goal is to first do better then last year and second no walking up any hills. I am purposely not looking at last years results. Looking forward to it. This is the most scenic race I have ever run. Beautiful desert area.

http://www.azroadrunners.org/races/detail/saguaro

 

[Ned]

I am feeling it in my ### tonight.

 

[SteelCurtain]

50 degrees when I went out at 5:30! Did 5.27 miles this morning at 7:58 clip. I didn't bring my watch to work but I'm thinking I was in the mid 140's in terms of HR. I pushed the pace and I feel my IT band being a bit cranky this AM. I'm guessing the cool temps and my lack of a real warmup probably angered it a bit. Its not a big deal and I'm not worried, but as we go to cooler temps, remember to warm up those chilly muscles.

Heel feeling a bit better although I think I'll know better tonight and tomorrow AM.

 

[Sand]

I am feeling it in my ### tonight.

[PC] NTTIAWWT [/PC]

 

[gruecd]

I am feeling it in my ### tonight.

 

[tri-man 47]

On a random note, I found a pretty darn good picture that included me for the Bridgeman Duathlon in New Orleans this summer. I'll let you guys figure out which schlub I am.

2y2bb has to be the 2nd from the left. The guy going the other way has to be gru on the return leg. The fourth dude about to be chicked and looking like he's hating the run must be you.

The tall "me"-like guy on the left just makes Sand look 2y2bb'ish. Relax those arms, Sandman. sho nuff - congrats on the monthly mileage PR!!!

prosopis - do well this weekend! Use a little spring up the hills, but don't let yourself rest, then. Your breathing will come back on the subsequent downhills.

liquors - I don't know about the cushioned shoe logic. Wouldn't a lighter shoe that allows you to run with a good forefoot strike help protect you? I.e., you might get more benefit through a naturally springy step than trusting a cushioned heel to do the work for you. Just a thought.

 

[beer 302]

Did my 10 this morning, suckex back up to 145. It was pretty uneventful, one of those "I just want to be done" runs, drenched by mile 2.

There are a pair of bike riders that I see out early every once in a while and today they passed me a few times doing laps on the main road I run. As I was coming back around mile 7 I see a car parked in the middle turn lane and notice the two bike lights off to the side of the road. Looked odd but didn't really think anything of it until I got closer and realized one of the riders was laid out in the grass just off the road. I stopped to help, guy that wasn't down said his friend was on the outside and a car clipped him pushing him into this other guy and they both ate some pavement. They guy that got bumped was really hurting, messed up his shoulder and thought maybe he broke his collarbone. Wasn't a whole lot to do but I stuck around till they got back on the bikes and took off.

That stayed with me for the rest of the run, so much so that I almost ran straight into a Jeep not paying attention. Rough morning on the roads. Keep your eyes open out there both driving and riding! Hoping you all stay safe

 

[sho nuff]

Good advice beer...hope that guy is ok.

Part of what always worries me when riding the roads here is people not paying attention coming around a curve. Same thing when I run on a few of the roads (which is why I prefer the greenway...though, my wife worries about that as someone was stabbed by a homeless guy who was coming through town a few months ago).

 

[Ned]

Did my 10 this morning, suckex back up to 145. It was pretty uneventful, one of those "I just want to be done" runs, drenched by mile 2.There are a pair of bike riders that I see out early every once in a while and today they passed me a few times doing laps on the main road I run. As I was coming back around mile 7 I see a car parked in the middle turn lane and notice the two bike lights off to the side of the road. Looked odd but didn't really think anything of it until I got closer and realized one of the riders was laid out in the grass just off the road. I stopped to help, guy that wasn't down said his friend was on the outside and a car clipped him pushing him into this other guy and they both ate some pavement. They guy that got bumped was really hurting, messed up his shoulder and thought maybe he broke his collarbone. Wasn't a whole lot to do but I stuck around till they got back on the bikes and took off.That stayed with me for the rest of the run, so much so that I almost ran straight into a Jeep not paying attention. Rough morning on the roads. Keep your eyes open out there both driving and riding! Hoping you all stay safe

Ugh.......What'd the driver have to say (assuming that parked car was the clipper).

 

[sho nuff]

Did my 10 this morning, suckex back up to 145. It was pretty uneventful, one of those "I just want to be done" runs, drenched by mile 2.There are a pair of bike riders that I see out early every once in a while and today they passed me a few times doing laps on the main road I run. As I was coming back around mile 7 I see a car parked in the middle turn lane and notice the two bike lights off to the side of the road. Looked odd but didn't really think anything of it until I got closer and realized one of the riders was laid out in the grass just off the road. I stopped to help, guy that wasn't down said his friend was on the outside and a car clipped him pushing him into this other guy and they both ate some pavement. They guy that got bumped was really hurting, messed up his shoulder and thought maybe he broke his collarbone. Wasn't a whole lot to do but I stuck around till they got back on the bikes and took off.That stayed with me for the rest of the run, so much so that I almost ran straight into a Jeep not paying attention. Rough morning on the roads. Keep your eyes open out there both driving and riding! Hoping you all stay safe

Ugh.......What'd the driver have to say (assuming that parked car was the clipper).

[clipper]hold on, let me finish this text message[/clipper]

 

[beer 302]

Did my 10 this morning, suckex back up to 145. It was pretty uneventful, one of those "I just want to be done" runs, drenched by mile 2.There are a pair of bike riders that I see out early every once in a while and today they passed me a few times doing laps on the main road I run. As I was coming back around mile 7 I see a car parked in the middle turn lane and notice the two bike lights off to the side of the road. Looked odd but didn't really think anything of it until I got closer and realized one of the riders was laid out in the grass just off the road. I stopped to help, guy that wasn't down said his friend was on the outside and a car clipped him pushing him into this other guy and they both ate some pavement. They guy that got bumped was really hurting, messed up his shoulder and thought maybe he broke his collarbone. Wasn't a whole lot to do but I stuck around till they got back on the bikes and took off.That stayed with me for the rest of the run, so much so that I almost ran straight into a Jeep not paying attention. Rough morning on the roads. Keep your eyes open out there both driving and riding! Hoping you all stay safe

Ugh.......What'd the driver have to say (assuming that parked car was the clipper).

[clipper]hold on, let me finish this text message[/clipper]

LOL, no it wasn't her Ned just a good Samaritan that must have seen what happened. The "clipper" might not have even know but they certainly didn't stop.At that time of the morning, while there are very few cars, the cars that are out are going someplace. People don't get up at 4:30 am for a drive. My guess is they weren't paying attention, were probably running late, fumbling with the coffee or muffin they just bought at McD's and didn't expect to run up on a couple of bikes. Where it happened the terrain is flat so I don't know how you miss these guys unless you are simply preoccupied with something else.Something I am guilty of on a routine basis so I am not casting stones. That's the one thing that really scares me about riding too sho. I'd love to start incorporating more riding into my workouts but these guys did everything right and still got dinged. And SC, or at least where I live, have made a huge effort to make it rider friendly around here so there are a ton of riders out.

 

[koby925]

Shonuff, congrats on the monthly mileage PR

2Young, awesome news about your son. Good to hear that he's enjoying his first taste of HS XC

Ivan, still a 200+ mile month...good work. Which leads me to my bragging:

After today I am at 204.2 miles for August. Which is my first 200+ month in years Very happy with this considering it happened in a month where I've had a bunch of nagging leg issues.

Tuesday - 8 miles including 3xMile on trails by myself with 3:30 rest/jog in between (5:48, 5:44, 5:44). No muscle strains this week so I think staying off the track was wise.

Weds - 7 miles in 51 flat

Thurs - 10 miles in 73:12

 

[Ned]

Shonuff, congrats on the monthly mileage PR

2Young, awesome news about your son. Good to hear that he's enjoying his first taste of HS XC

Ivan, still a 200+ mile month...good work. Which leads me to my bragging:

After today I am at 204.2 miles for August. Which is my first 200+ month in years Very happy with this considering it happened in a month where I've had a bunch of nagging leg issues.

Tuesday - 8 miles including 3xMile on trails by myself with 3:30 rest/jog in between (5:48, 5:44, 5:44). No muscle strains this week so I think staying off the track was wise.

Weds - 7 miles in 51 flat

Thurs - 10 miles in 73:12

This here folks is a real 5K'er. 200mi month with 5K's as your main race is badass.

 

[sho nuff]

Slugged through 4 recovery miles this morning.

Never felt good the entire time.

78/70 at 5:45 am does not make for a fun recovery run.

Got through it...hoping its a little cooler tomorrow for 12 to finish up a recovery week before next week's fun.

 

[The Flying Turtle]

I wanted to complete my long run 2 days early so that I can watch the UofM / Alabama game tonight.

77/77 did not make for a good run. The goal was 18 miles, but I ran out of gas at 13 and needed to walk/run 3 more to get back home.

7 weeks to go and I know I will get there, but yesterday was tough.

 

[beer 302]

I wanted to complete my long run 2 days early so that I can watch the UofM / Alabama game tonight.77/77 did not make for a good run. The goal was 18 miles, but I ran out of gas at 13 and needed to walk/run 3 more to get back home.7 weeks to go and I know I will get there, but yesterday was tough.

Stick with it man, suck index of 154 and churning out 16 is pretty damn tough. Where you at in SC? Oh and your boys in blue are going down tonight Just got back from my long run, 13 @ 11:09 pace. Just wanted to put some miles on the legs. Trying to get in some miles this weekend but developed a rather large blister on my middle toe so we'll see. Not sure where that came from. Sucked here was 145 this morning :blah:

 

[FUBAR]

Back in the states and back in love with running.

Compared to the over 100 degree days we dealt with, I'll take these 73 degree, 100% humidity days.

I hope to never touch a treadmill again but doing speed work did help. I grew to "enjoy" Tabatas: 12% incline, 7:30-8:00 pace, 20 seconds on, 10 seconds rest, 8-16 times.

Frankly, I didn't run all that often, maybe 4 times per week, with weights almost every day.

Went from 172 lbs to 188, without much if any increase in waistline. I'm 6'0" and find it funny that I was considered overweight. But, already lost 6 lbs in the last two weeks and I'll be back down to the mid 170s in no time.

Before I left my 5k time was 21:55, I went under 20 once on the treadmill a few months ago and hit 21:05 a couple days ago on the same route as 7 months ago - not a bad drop of almost 13 seconds per mile; sub 20 will be difficult on this rolling route.

5 miles today at sub-7, felt awesome.

Glad to see everyone is still doing well.

ETA: Suck Index? Looks like we just add the humidity and temp? 173 but I'd rather run in this than 103 with low humidity. But then again, that was at 3,330 feet while I'm at 200-300 feet now.

 

[IvanKaramazov]

Welcome back, FUBAR.

________________

With school back in session, I have to move my remaining long runs to Saturday. Fortunately the mornings are cooler now and it stays dark longer, so I didn't have to start running today until 5:00 to avoid today's highs. The schedule called for 18 miles with the last 14 at marathon pace, but that seemed like too much so I dialed it back a little to 18/10 instead. (Next week is features both an interval session and an LT run, so I wanted to err on the easy side). The first 8 miles were nice and easy at 10:02/mi, and then the last 10 averaged 8:41/mi. This ended up being a nice workout. In hindsight I definitely could have handled four more miles at that pace, and I thought about extending the run a little, but prudence won out.

 

[Ned]

Turtle - running 18 at 154 is miserable. Don't sweat it (pun).

FUBAR - Glad you're back safely! Some info on suck index

Ivan - nice run! I hear you on the MP runs. Funny how we always seem to surprise ourselves when we play things conservatively.

Beer - good work on the pacing. Keep on working that slower pacing and you'll see a big difference.

 

[prosopis]

Back in the states and back in love with running. Compared to the over 100 degree days we dealt with, I'll take these 73 degree, 100% humidity days. I hope to never touch a treadmill again but doing speed work did help. I grew to "enjoy" Tabatas: 12% incline, 7:30-8:00 pace, 20 seconds on, 10 seconds rest, 8-16 times. Frankly, I didn't run all that often, maybe 4 times per week, with weights almost every day. Went from 172 lbs to 188, without much if any increase in waistline. I'm 6'0" and find it funny that I was considered overweight. But, already lost 6 lbs in the last two weeks and I'll be back down to the mid 170s in no time. Before I left my 5k time was 21:55, I went under 20 once on the treadmill a few months ago and hit 21:05 a couple days ago on the same route as 7 months ago - not a bad drop of almost 13 seconds per mile; sub 20 will be difficult on this rolling route. 5 miles today at sub-7, felt awesome. Glad to see everyone is still doing well.ETA: Suck Index? Looks like we just add the humidity and temp? 173 but I'd rather run in this than 103 with low humidity. But then again, that was at 3,330 feet while I'm at 200-300 feet now.

Welcome back. Good to see you are safe.