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Ran a 10k in June (4 Viewers)
- Thread starter GStrot
- Start date
tri-man 47
Footballguy
MAC - not much to add the other advice (sorry to hear about the sluggishness, though) ...are you giving yourself rest weeks? Cutting back on those 25 mile weeks; taking an extra day or two off; cross-training? That might help, too.
Prosopis - I'm so happy for you!!! Way to go!!!
Steel - PR and a medal ..AWESOME!!!
--
For me, followed the hard 17 miler with 9 miles the next day including 4 miles @ 7:06/mile (162 HR). This a.m., as the sun was coming up over the lake where we were staying, I walked around to the other side and swam back ..about 25 minutes. Just. Heavenly. Surprising that I could do that swim with no swim training this year. Lots of muscle memory, I guess.
Prosopis - I'm so happy for you!!! Way to go!!!
Steel - PR and a medal ..AWESOME!!!
--
For me, followed the hard 17 miler with 9 miles the next day including 4 miles @ 7:06/mile (162 HR). This a.m., as the sun was coming up over the lake where we were staying, I walked around to the other side and swam back ..about 25 minutes. Just. Heavenly. Surprising that I could do that swim with no swim training this year. Lots of muscle memory, I guess.
IvanKaramazov
Footballguy
prosopis -- Congratulations on the race. You've gotten noticeably faster over the past few months.
SteelCurtain -- Sweet! I think if I PR'ed a 5K, the last thing I would feel like doing is knocking down a fast 10K right afterwards.
SteelCurtain -- Sweet! I think if I PR'ed a 5K, the last thing I would feel like doing is knocking down a fast 10K right afterwards.
Ned
Footballguy
MY UPDATEODIUM! And PR! I traditionally run a 5K at 830 on labor day and a 10K at 9. Last year, I PRed on both of them. 21:36 and 45:59.This year, I PRed my 5K. The course was an out and back. Mile 1 - 6:29 159 HR (I really didn't Sand it. It was a bit of a downhill)Mile 2 - 6:56 173 HRMile 3 - 6:53 176 HR (hit my max of 181 here and on the uphill back)0.1 - 5:57 177 HRTotal - 20:46 169 HR 6:45/pace. Finished 3rd in the 40-49 AG and got a little medal.
Shortly thereafter, there was a 10K. Legs were gassed and with my heel issues, I just didn't feel like pushing it full force.Mile 1 - 7:30 150 HRMile 2 - 7:40 162 HRMile 3 - 7:31 163 HRMile 4 - 7:44 165 HRMile 5 - 7:31 165 HR (right near the end of this mile, I noticed a hottie pretty far ahead)Mile 6 - 7:09 171 HR (ah-hem. I was pushing the pace for obvious reasons.
)0.2 - 8:07 170 HR (caught her and was ahead of her just cruising and in the last 100 feet, she sprinted by me.
)Total - 46:42 162 HR 7:32/paceIn retrospect, I could have potentially shaved a minute off this time, but really no need to push the envelope with my heel issues.Heel doesn't feel much worse than yesterday. I do think my heel issues are related to the achilles as opposed to PF. Great day overall. Although, I really need to do a nice long run next weekend.
Wow, that's fantastic. I agree with Ivan. I'd be in no shape to run a 46
x 10K after running a 5K PR. You got one low ### HR too. Is 177 pretty close to max?
The Flying Turtle
Footballguy
SteelCurtain -- Sweet! I think if I PR'ed a 5K, the last thing I would feel like doing is knocking down a fast 10K right afterwards.
This was my first thought as well.
Great job SteelCurtain!
This was my first thought as well.
Great job SteelCurtain!
IvanKaramazov
Footballguy
11 mile MLR done. You know things are starting to click into place when you look at your schedule and see 11 miles on the calendar and think to yourself "Cool, this is practically a recovery day."
MAC_32
Footballguy
Rest weeks? No. I didn't do much before and after vacation mid August (maybe 1 run in 5 days on either side) and was trying to use last weekend's Warrior Dash as a spring board and I quickly ended up back where I was late July and by the end of vacation. Frustrated because I was hoping to go after that 18 min 5k again at the end of the month but if my body won't let me my body won't let me. Got 2 busy weekends ahead, so not going to run again until Monday and then only going to jog 3 or 4 times next week. Going to switch it up and start lifting 3x week again though, I understand the lack of strength didn't contribute to my issues but I feel like a stronger runner when I'm stronger physically. Thinking about varying weeks for the rest of this year anyway - one 15 mile week, one 25 mile week. The 15 mile week is an easy one, maybe one hard run. The 25 mile will be harder, two hard runs and try to find time for one easy long run. Try to do that through my 5 miler Thanksgiving morning then focus more on weight training during the winter.
pigskinliquors
Dr. Parrothead
AWESOME prosopsis!!!'prosopis said:I can not put into words how good I feel about this. After the race I went to the gym lifted weights and swam 50 laps in the pool. I am now going to celebrate with Heinekenand The Hunger Games movie with the kids.
26 would be freaking burning!! How flat and long is the course?!!
Sweeeeeeeeeeeeeeeet! Incredible to come back with a great 10k immediately after! ______________________________My update: I finally got back in the pool yesterday. I only swam 1,000 yards (50, 100, 150, 200, 200, 150, 100, 50) and it sucked. I did a hard shoulders, tri's and chest workout on Sunday, and my arms were pretty shot for the swim. Left shoulder ached throughout. I had zero problem breathing, and never felt very winded which was the upside. I'm going to have to rearrange workouts to figure days to swim with arms somewhat rested. I've also started working hard on core again, and need to tweak my diet and drinking to be able to see the results externally (internally I'm sure it's working).MY UPDATE
MAC_32
Footballguy
How does the pool equate to running miles? What about bike to run miles? Are triathalon splits good measures to use?AWESOME prosopsis!!!'prosopis said:I can not put into words how good I feel about this. After the race I went to the gym lifted weights and swam 50 laps in the pool. I am now going to celebrate with Heineken26 would be freaking burning!! How flat and long is the course?!!Sweeeeeeeeeeeeeeeet! Incredible to come back with a great 10k immediately after! ______________________________My update: I finally got back in the pool yesterday. I only swam 1,000 yards (50, 100, 150, 200, 200, 150, 100, 50) and it sucked. I did a hard shoulders, tri's and chest workout on Sunday, and my arms were pretty shot for the swim. Left shoulder ached throughout. I had zero problem breathing, and never felt very winded which was the upside. I'm going to have to rearrange workouts to figure days to swim with arms somewhat rested. I've also started working hard on core again, and need to tweak my diet and drinking to be able to see the results externally (internally I'm sure it's working).MY UPDATE
SteelCurtain
Footballguy
Apparently I did it at 6:41/mile pace. Whatever. I was delirious at the end!MY UPDATE
My max HR in a race is 181, so I'm guessing my real max is mid 180's. I'm almost 42 so my HR may be a bit lower than you youngsters! Interesting thing about the 10K - my legs were tired but after running 6:4X miles.....it wasn't too bad to slow down to 7:30 miles. I was almost like a hard cool down. (if there is such a thing.)
Juxtatarot
Footballguy
Congrats on the improvement and making your goal!'prosopis said:2011- 1:29:18, 11:09 pace2012- 1:18:20, 9:48 pace
Congrats! That's crazy running back to back like that!MY UPDATE
pigskinliquors
Dr. Parrothead
These are all pretty variable based on who is doing them. For me, I typically assume three hard bike miles as an approximate aerobic equivalent to a running mile, and 500 yards swimming to one running mile. All three take me less than 9 minutes (swimming is close to 9:00, the others sub 8:00), with the running miles (time-wise) having the greatest benefit in the least amount of time. I have always been able to have running efforts help my biking efforts, where biking efforts have little positive effect on running. Triathlon splits will show you how adept somebody is at all three skills. I typically get/got out of the water with half+ of the field ahead of me; passed a ####load of people on the bike; then held my position on the run (those faster than me through the bike I wasn't going to catch; those slower were not catching me).
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SteelCurtain
Footballguy
No bag check in at 2012 NYC Marathon!
Pretty stupid policy if you ask me. How about people who come in for the day. Where should they put their train ticket, car keys, cell phone, clothes, shoes, etc.
Pretty stupid policy if you ask me. How about people who come in for the day. Where should they put their train ticket, car keys, cell phone, clothes, shoes, etc.
tri-man 47
Footballguy
2Young vs. Wraith (vs. Dexter vs. Turkish Harem)
Event: 3 Disciplines Triathlon Festival Half-Ironman
Location: E. Tawas, MI
Date: Saturday, September 8
Time: 7:45 a.m. Eastern
Should be a good one!
Event: 3 Disciplines Triathlon Festival Half-Ironman
Location: E. Tawas, MI
Date: Saturday, September 8
Time: 7:45 a.m. Eastern
Should be a good one!
gruecd
Footballguy
Yep. The legs responded for 22 miles, and then I got a side ache, and the legs were toast. She was doing great (2:54:04, 7:55/mile) at that point, so I sent her on her way, and I jogged it in. She ended up finishing in 3:27 (3rd female overall), so she got her BQ with more than 7 minutes to spare, and she'll be able to register the first week. I ended up finishing in 3:32.I was pretty sore immediately afterwards, but I need to get used to running on tired legs, so I went back out last night for an easy 10 miler. Wasn't as bad as I thought it would be. Gonna try 20/18 back-to-back this Friday/Saturday. Should be interesting....
IvanKaramazov
Footballguy
Nice job, gru. Except I can't get my mind around the whole "Wow, that 3:30 marathon wore me out, so obviously the best course of action is to go out for a 10-miler the next day." This ultra thing is crazy.
Ned
Footballguy
So many different reactions, I don't know what to say or think. Congrats to your friend and kudos for being there for her. And
for even being able to move your legs for 10mi after covering 26.2 no matter the pace.
Sand
Footballguy
Swimming is all technique. Assuming you have a decent stroke 500yds = 1 mile is a decent analogy. Biking is way easier than running. I'll swag it at 5 miles riding=1 mile running. Agree with PSL on tris - my relative placement generally shows what I can do standalone - out in front on the swim and bike, and then the conga line forms to pass me on the run.
This is down at the beach. 10 miles, maybe 30 ft. of rise. About as flat as flat gets. If it is windy I have no shot, but if it is nice and calm I am going to torch myself and see what the engine room can do.Sadly summer is winding down. In celebration of summer - all hail the wonders of summer.
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IvanKaramazov
Footballguy
What if your stroke amounts to thrashing around in the water hoping to randomly propel yourself foward? (A friend of mine wants to know).
tri-man 47
Footballguy
"I'm not that ...strong ..a swimmer."'IvanKaramazov said:
prosopis
Arizona Chupacabra
gruecd
Footballguy
OK, guys. Need your help with an actual fantasy football question. I posed the same question on Facebook last week, but I'm still undecided, and we're drafting tonight before the kickoff of the NYG/DAL game....
It's a small, 8-person, TD-only league. 6 points for TD passes 0-9 yards in length, 9 points 10-39 yards, and 12 points for 40+. The catch is that points are double for rushing TDs by QBs. In summary, Rodgers gets 6 points for a 3-yard TD pass, but he gets 12 points for a 3-yard TD run.
In this format, big advantage to have a top QB, and rushing QBs are a big premium. I pick 3rd, and the first two picks are definitely going to be Rodgers and Brady. For sure. I'm debating between Brees and Newton. Here are some numbers from last year:
So last year Newton averaged more PPG, but he was less consistent than Brees. With Newton, it's all about the rushing TDs, and this article suggests that it will be super hard for him to repeat his numbers from 2011. Still, it's hard to pass on his upside. What say ye?
It's a small, 8-person, TD-only league. 6 points for TD passes 0-9 yards in length, 9 points 10-39 yards, and 12 points for 40+. The catch is that points are double for rushing TDs by QBs. In summary, Rodgers gets 6 points for a 3-yard TD pass, but he gets 12 points for a 3-yard TD run.
In this format, big advantage to have a top QB, and rushing QBs are a big premium. I pick 3rd, and the first two picks are definitely going to be Rodgers and Brady. For sure. I'm debating between Brees and Newton. Here are some numbers from last year:
Code:
Brees Brady Newton Stafford1 24 33 33 242 27 27 18 303 28 30 10 154 6 15 30 155 12 6 30 216 9 12 18 157 33 BYE 24 128 6 12 24 309 15 15 BYE BYE10 18 21 0 911 BYE 21 41 3912 42 27 18 813 27 18 45 614 18 27 18 2115 39 27 15 3316 27 30 51 2117 42 24 9 38 total 373 345 384 337avg 23.31 21.56 24.00 21.06std dev 12.00 7.84 13.75 10.50median 25.50 22.50 21.00 21.00Sand
Footballguy
I vote picking up Vick in the 5th round.
gruecd
Footballguy
You're crazy. Falloff from Newton/Brees to Vick is far greater than falloff from Megatron to a 2nd-tier WR or from Foster/Rice/McCoy to a 2nd-tier RB. At least in this scoring system.
Juxtatarot
Footballguy
You guys still play fanatasy football? 
I would go with Brees. You know you are going to get consistency. With Cam you will get up and down weeks. He may win a week for you with his legs but he may also loose a week for you as well. Just my opinion but i also suck at FF and I drafted Brees in 1 of my leagues.
koby925
Footballguy
I am at a crossroads trying to decide what to do. As documented in here, I am more of a shorter distance runner than a lot of you. I run mostly 5ks with a 10k under my belt on July 4th. I started getting back into things in December and gradually building mileage. Then spring and early summer I was settling into monthly totals of between 150-165 while doing some racing. I stepped up the mileage in July (195) and August (210) with the goal of adding strength in the 5ks and possibly doing some longer races this fall.
Anyway, I have been considering the Philly RnR half (Sept 16th) for awhile, but have been too chicken to register. I think I have the recent mileage to call on, but I don't have the long term base to call on like many in this thread do. I had years of little to no running before December. Plus I am going to Sweden next week for work, don't know how much running I will be able to do AND I get back Thurs night for a Sunday race. To top it off, July and August were ggreat and Sept started well with an 11 miler Sat. morning but since then a cold ripped through my house and I took Sun and yesterday off and struggled through 6.5 on Monday.
Ok all that said, I am trying to decide between : 1) treating this couple weeks like a taper and just doing the Half on 9/16 or 2) treating this couple weeks as a rest, get back into gear and do some 5ks in the fall, forget the Half and gear up for the Manchester Road Race (4.74miles) on Tksgiving and do a Half some other time.
I'd like my first Half to be one that I feel ready for and I don't think people typically taper as much for them. So maybe I don't do it now. On the other hand, who knows if I'll have basically two 200 mile months under me before a race again and these 2 weeks aren't changing my fitness much...
Anyway, I have been considering the Philly RnR half (Sept 16th) for awhile, but have been too chicken to register. I think I have the recent mileage to call on, but I don't have the long term base to call on like many in this thread do. I had years of little to no running before December. Plus I am going to Sweden next week for work, don't know how much running I will be able to do AND I get back Thurs night for a Sunday race. To top it off, July and August were ggreat and Sept started well with an 11 miler Sat. morning but since then a cold ripped through my house and I took Sun and yesterday off and struggled through 6.5 on Monday.
Ok all that said, I am trying to decide between : 1) treating this couple weeks like a taper and just doing the Half on 9/16 or 2) treating this couple weeks as a rest, get back into gear and do some 5ks in the fall, forget the Half and gear up for the Manchester Road Race (4.74miles) on Tksgiving and do a Half some other time.
I'd like my first Half to be one that I feel ready for and I don't think people typically taper as much for them. So maybe I don't do it now. On the other hand, who knows if I'll have basically two 200 mile months under me before a race again and these 2 weeks aren't changing my fitness much...
Juxtatarot
Footballguy
Since it will be your first, I think you should go ahead with the half. With the mileage you've been putting in, you should be OK. Even if you end up with a disappointing time (for you), it will give you a great chance to shatter your "PR" the next time!I'd like my first Half to be one that I feel ready for and I don't think people typically taper as much for them. So maybe I don't do it now. On the other hand, who knows if I'll have basically two 200 mile months under me before a race again and these 2 weeks aren't changing my fitness much...
IvanKaramazov
Footballguy
Since it will be your first, I think you should go ahead with the half. With the mileage you've been putting in, you should be OK. Even if you end up with a disappointing time (for you), it will give you a great chance to shatter your "PR" the next time!I'd like my first Half to be one that I feel ready for and I don't think people typically taper as much for them. So maybe I don't do it now. On the other hand, who knows if I'll have basically two 200 mile months under me before a race again and these 2 weeks aren't changing my fitness much...
You training may be not be totally optimal for this particular event, but you'll finish and probably put up a pretty good time given your speed and overall mileage base. There's nothing wrong with your initial PR at this distance being a little soft.
MAC_32
Footballguy
Your first half probably won't be your best one, it's new territory and while your body is ready for it you're probably not mentally ready to register a kick ### time because you haven't done it before - experience matters. I say do the half to the best of your ability so you have a goal in mind next time around then plan on the Thanksgiving race with a 5k or two mixed in between.I am at a crossroads trying to decide what to do. As documented in here, I am more of a shorter distance runner than a lot of you. I run mostly 5ks with a 10k under my belt on July 4th. I started getting back into things in December and gradually building mileage. Then spring and early summer I was settling into monthly totals of between 150-165 while doing some racing. I stepped up the mileage in July (195) and August (210) with the goal of adding strength in the 5ks and possibly doing some longer races this fall. Anyway, I have been considering the Philly RnR half (Sept 16th) for awhile, but have been too chicken to register. I think I have the recent mileage to call on, but I don't have the long term base to call on like many in this thread do. I had years of little to no running before December. Plus I am going to Sweden next week for work, don't know how much running I will be able to do AND I get back Thurs night for a Sunday race. To top it off, July and August were ggreat and Sept started well with an 11 miler Sat. morning but since then a cold ripped through my house and I took Sun and yesterday off and struggled through 6.5 on Monday. Ok all that said, I am trying to decide between : 1) treating this couple weeks like a taper and just doing the Half on 9/16 or 2) treating this couple weeks as a rest, get back into gear and do some 5ks in the fall, forget the Half and gear up for the Manchester Road Race (4.74miles) on Tksgiving and do a Half some other time. I'd like my first Half to be one that I feel ready for and I don't think people typically taper as much for them. So maybe I don't do it now. On the other hand, who knows if I'll have basically two 200 mile months under me before a race again and these 2 weeks aren't changing my fitness much...
beer 302
Footballguy
No way Cam repeats last year, he's a known product now. He is a beast, I see him every week here and if it was any but a TD only league I may have a different opinion but I think you go with the sure thing in Brees and don't look back. Brees is the unequivocal leader on that team that has no leader right. Pretty sure he will do everything humanly possible to will that team to victory. He's your pick.
Agree with all these posts. I've run 13 a few times and it's not a heck of a lot different than the distances you are running now, it's just farther. I know it sounds stupid but with me anyhow, once you hit a certain distance you go into maintain mode for a while and then usually try to finish strong. Your "maintain mode" will just be a little longer with this distance. Only caution I would have is to try to run the race in your head before hand so you have some sort pace in mind and you don't flame out early.Since it will be your first, I think you should go ahead with the half. With the mileage you've been putting in, you should be OK. Even if you end up with a disappointing time (for you), it will give you a great chance to shatter your "PR" the next time!I'd like my first Half to be one that I feel ready for and I don't think people typically taper as much for them. So maybe I don't do it now. On the other hand, who knows if I'll have basically two 200 mile months under me before a race again and these 2 weeks aren't changing my fitness much...
Ned
Footballguy
When I read your OP, my immediate thought was Vick = value. Are you basing the falloff due to Vick's games missed last year?Put a gun to my head, I'd go Brees. Newton is going to be hard pressed to repeat last year. He's no doubt a stud in the making, but he could just as easily fall into the soph. slump. You don't with with your first pick, but you sure can lose.
tri-man 47
Footballguy
Good thoughts. I like the idea of treating the trip as a taper and having a new challenge waiting for you when you return. You will need to find your "maintain" pace ...an easy breathing pace that lets you relax through the early miles. Use the McMillan calculator to give yourself a feel for possible pace (maybe plan on slower than that, though, given the lack of race-specific training). After hard 5K racing, it's rather nice to be able to take off comfortably in a HM. It'll be a big race, so you'll have a lot of distractions to keep you occupied.
Sand
Footballguy
And we expect race numbers to go along with those distractions.Maybe I'm nuts, but I think you're more than ready and can easily crush this distance. You're doing 150miles a month consistently. That is way more than I have done and I have run some really good HMs (for me). I'd say stretch your long runs to 15, keep that base, and prepare to get mobbed by all the women and autograph seekers at the end of the race.
Sand
Footballguy
I figured you'd take it for the joke it was. I'd go Brees, but I'm a Saints homey, and I'd take Brees every round if I could.
Ned
Footballguy
I'm not sure I can process the idea of someone running that many miles and being afraid of 13.1.I am at a crossroads trying to decide what to do. As documented in here, I am more of a shorter distance runner than a lot of you. I run mostly 5ks with a 10k under my belt on July 4th. I started getting back into things in December and gradually building mileage. Then spring and early summer I was settling into monthly totals of between 150-165 while doing some racing. I stepped up the mileage in July (195) and August (210) with the goal of adding strength in the 5ks and possibly doing some longer races this fall. Anyway, I have been considering the Philly RnR half (Sept 16th) for awhile, but have been too chicken to register. I think I have the recent mileage to call on, but I don't have the long term base to call on like many in this thread do. I had years of little to no running before December. Plus I am going to Sweden next week for work, don't know how much running I will be able to do AND I get back Thurs night for a Sunday race. To top it off, July and August were ggreat and Sept started well with an 11 miler Sat. morning but since then a cold ripped through my house and I took Sun and yesterday off and struggled through 6.5 on Monday. Ok all that said, I am trying to decide between : 1) treating this couple weeks like a taper and just doing the Half on 9/16 or 2) treating this couple weeks as a rest, get back into gear and do some 5ks in the fall, forget the Half and gear up for the Manchester Road Race (4.74miles) on Tksgiving and do a Half some other time. I'd like my first Half to be one that I feel ready for and I don't think people typically taper as much for them. So maybe I don't do it now. On the other hand, who knows if I'll have basically two 200 mile months under me before a race again and these 2 weeks aren't changing my fitness much...
You're a special case (in a good way). We've really only heard about your track/speed work. To get to <150mi, you had to have had some solid long runs. What were your long runs like? If you put any sort of focus on building your aerobic base, I think you'll surprise the heck out of yourself. I also think 2 weeks of tapering is overkill for the HM. 1 week is more than enough. The only caveat is if you're still healing up that calf.If you want to wait/train more and go for a later HM, there's a ton out there. We've already got a trio of FFA'ers going to the Philly marathon on 11/20. You should join us! ETA: there's a HM that runs with the full on 11/20.
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koby925
Footballguy
Thanks for the input all. You give me good things to chew on. I will decide in the next day or so.
Sand, I agree that ideally I'd have a few 14-15 milers done before running but that won't be the case now since it's a week and a half away.
Ned, the two week taper is/would be unintentional. This week so far has been dogpoo because of sickness. I think I am coming off the sickness but just slogged through 5 at luch. So 11.5 miles after 3 days
Next week will be short because of work travel. Do people think that is too long of a taper? That's one of my concerns...losing some fitness level in these two weeks. As for my "long" runs this month (and I know these aren't long for many of you), I have done 5 runs of 9 or more miles. Here they are and the pace - 12.5/7:32, 10/7:45, 10/7:20, 9/7:03, 11/7:38. Tuesday is typically trackwork and I try to run tempo runs at least every other Friday. This past Friday I ran 2.04 miles in 12 mins. Others I try to run 3.2-3.3 miles in 20 mins. The biggest thing I have changed since the 150-160 mile months is the quality of my easy days. I had a bunch of 4 mile runs in the spring/summer and those have all been replaced by 6-7 mile runs. Which has brought my mileage typically around 50 a week and 195/210 for July/August.
I'd love to do the Philly half in November and would prefer that timeframe, but I've committed to the Manchester RR on Thanksgiving just a few days later. No way I'd be able to race that right after a Half. The wife is from up in CT and my FIL is all excited about going and cheering me on, he's never seen me race.
Sand, I agree that ideally I'd have a few 14-15 milers done before running but that won't be the case now since it's a week and a half away.
Ned, the two week taper is/would be unintentional. This week so far has been dogpoo because of sickness. I think I am coming off the sickness but just slogged through 5 at luch. So 11.5 miles after 3 days
Next week will be short because of work travel. Do people think that is too long of a taper? That's one of my concerns...losing some fitness level in these two weeks. As for my "long" runs this month (and I know these aren't long for many of you), I have done 5 runs of 9 or more miles. Here they are and the pace - 12.5/7:32, 10/7:45, 10/7:20, 9/7:03, 11/7:38. Tuesday is typically trackwork and I try to run tempo runs at least every other Friday. This past Friday I ran 2.04 miles in 12 mins. Others I try to run 3.2-3.3 miles in 20 mins. The biggest thing I have changed since the 150-160 mile months is the quality of my easy days. I had a bunch of 4 mile runs in the spring/summer and those have all been replaced by 6-7 mile runs. Which has brought my mileage typically around 50 a week and 195/210 for July/August.I'd love to do the Philly half in November and would prefer that timeframe, but I've committed to the Manchester RR on Thanksgiving just a few days later. No way I'd be able to race that right after a Half. The wife is from up in CT and my FIL is all excited about going and cheering me on, he's never seen me race.
IvanKaramazov
Footballguy
You're overthinking this, IMO. Yes, a two week "taper" (unintentionally forced upon you) isn't optimal. But you're still going to put up a time that most of us would be envious of.
Ned
Footballguy
Yup. Just goo for it. Go out conservatively for the first 5 and reassess after that. I like the 5-5-5 approach where you chop the race up into 3 segments. 5mi, 5mi, final 5K. See how you are at each and then throw all the wood on the fire for the final 5K if you're feelin' it.I'd put good $ on you coming in under 1:30 with room to spare. You have a good enough base for a HM and your speed is nuts.
2Young2BBald
Footbaldguy
Playing catch up again. Prosopis, wtg on your recent race. When I see posts on your progression I always recall a very early post of your where you posted something about walking through the desert in sandals and thinking you'd never be a runner. As for Me v. Wraith, smart money is on Wraith. Dude has been downright religious to his HIM training plan, whereas, I am not sure I am fully recovered from the Survival Tri a few weeks back. I am trying to compartmentalize the day, Saturday, to make it more mentally manageable. I've broken the race down into 4 compartments. First is the swim. At the moment, I am swimming stronger than I ever have. This is does not equate so much to speed, but rather to efficiency. If conditions are relatively calm, I should be able to use minimum effort, using the wetsuit, to not expend too much energy. Compartment one is all about enjoying very clear and shallow waters. The ride is compartment two. I have been coming around on the bike the last month or so, but certainly have not put in the time in the saddle I'd like. About 5 miles out of town, the bike route picks up a National Pine Forest. Goal for compartment two is to keep the HR below 150ish and enjoy the scenery. The run is a double out and back, making up compartments 3 & 4. For # 3, its about running a smart 10K, keeping the HR below 160 and going to a run walk early if the body says so, versus fighting it. Compartment 4 is about doing what I ####### have to to get the sweatshirt that is part of the finishers package. I am really trying to stay goal-less for this event. But, I hope to come up with a HIM PR (and hope Wraith doesn't have to wait to long for me at the finish).
koby925
Footballguy
Well to my defense I'm not asking if I have done enough to run X time, but point taken. I'm sure I am overthinking this. Racing that distance just scares me and I'm sure it would no matter how much base I had. Thanks
Sand
Footballguy
You are. Go out to the race. Look at hot women at the start line. Run for 90 minutes. Look for finish line. Raise hands in victory. Grab a beer. Watch hot, sweaty women cross finish line. Easy peasy.
The London oddsmakers are unmoved by your poor-mouthing efforts.
SteelCurtain
Footballguy
I'd stick with Brees/Brady over Newton. Newton is too erratic and was unreal in first two weeks (passing wise - 400+ yards/game) but then the NFL defenses started to shut him down passing wise (average just over 200 yards passing per game.) Also, I think his running will go down. I know at least one interior offensive lineman from Carolina signed with the Cowboys.
I think Brees is the better pick.
sho nuff
Footballguy
75/73 to start...78/73 to finish.
The suckex was in full force on the greenway today.
The only saving grace was the clouds which at least kept the sun out of the mix.
This was quite a squishy 11 miler...though, I made it.
10:35/151
HR crept up during the last few hills and I just could not control it even with some walking at the end it was not coming down enough.
Did the first 7 on one side of the greenway...which looped back to the car to switch out to fresh waters...forgot at this time of the year when I do this I should bring an extra hat and shirt. Did that last year for these runs and it was great getting a dry shirt even if it only lasted for a mile or so.
Monday - 10 mile w/5LT
Tuesday - 4 mile recovery
Wednesday - 11 mile MLR (followed by fajitas and margaritas then a beer or 7 for the game tonight)
Thursday (was contemplating the 7 miler with strides today instead of Friday...then remembered the game tonight so Im taking a rest day)
Friday - 7 miles recovery + 10X100 m strides
Saturday - the big one...18 mile long run. Hoping its a bit cooler Sat. morning. Also have my son's first soccer game with me coaching that day...going to be fun when my legs won't move well as I try to pace the sidelines.
Setting up for a 50 mile week that just blows my mind still.
Next week even more with my first 20 miler on tap I think.
The suckex was in full force on the greenway today.
The only saving grace was the clouds which at least kept the sun out of the mix.
This was quite a squishy 11 miler...though, I made it.
10:35/151
HR crept up during the last few hills and I just could not control it even with some walking at the end it was not coming down enough.
Did the first 7 on one side of the greenway...which looped back to the car to switch out to fresh waters...forgot at this time of the year when I do this I should bring an extra hat and shirt. Did that last year for these runs and it was great getting a dry shirt even if it only lasted for a mile or so.
Monday - 10 mile w/5LT
Tuesday - 4 mile recovery
Wednesday - 11 mile MLR (followed by fajitas and margaritas then a beer or 7 for the game tonight)
Thursday (was contemplating the 7 miler with strides today instead of Friday...then remembered the game tonight so Im taking a rest day)
Friday - 7 miles recovery + 10X100 m strides
Saturday - the big one...18 mile long run. Hoping its a bit cooler Sat. morning. Also have my son's first soccer game with me coaching that day...going to be fun when my legs won't move well as I try to pace the sidelines.
Setting up for a 50 mile week that just blows my mind still.
Next week even more with my first 20 miler on tap I think.
parasaurolophus
Footballguy
You have obviously never read my posts in the beer thread or the drunk thread. Was just making a joke. Most of what I post I am drinking has light after it or is a pseudo import. Meant no offense.Dude is celebrating an accomplishment he's worked hard at and all you bring the beer snob shtick?I would rather run pushing a wheelbarrow full of bricksI am now going to celebrate with HeinekenCongrats prosopis! That post race high is what all racers chase. Enjoy the celebration.
Sand
Footballguy
Drop and give us 10 miles and all is forgiven.-----On my end, trying to make up for an awful August with some good work before my last race of the tri season. Yesterday was an hour on the trainer since the weather was being a ####. Today at lunch was a 5 mile run. 155 suck index and it destroyed me. I haven't gotten beaten down like that on a run in a while. Tonight was the first swim in a while. I was exhausted, but speed was good. Put up a legit 1:05 100, 2:29 200, and then fell apart when doing the last 500 in 6:56. I easily had 6:3x in me if I wasn't about to pass out.You have obviously never read my posts in the beer thread or the drunk thread. Was just making a joke. Most of what I post I am drinking has light after it or is a pseudo import. Meant no offense.Dude is celebrating an accomplishment he's worked hard at and all you bring the beer snob shtick?I would rather run pushing a wheelbarrow full of bricksI am now going to celebrate with Heineken
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