Ran a 10k in June (8 Viewers)

[SFBayDuck]

Every race report I see in here lately just emphasizes how slow I am! Congrats SC and Trey, love hearing about people blowing out their goals.My achilles are both a little sore after 17 on Saturday and 6 yesterday, so applied some KT tape this morning and will take a couple of days off. Just so happens to coincide with a huge tradeshow here in San Francisco that will include concerts by the Bare Naked Ladies and Red Hot Chilli Peppers the next two nights, so good timing to take a little break as I won't be home before 2:00 AM the next two nights.

Differences are you are throwing down some distances (or have) that many of us can't touch.And doing so much of it off-road is quite awesome too.But there are plenty of us slow guys too

Funny, that's one of the reasons I initially got interested in running ultras - people don't ask how fast you are or how long it took because they're too focused on the distance! Assuming my achilles hold up (they feel a bit better today), I'm really looking forward to re-entering the realm of 4+ hour training runs again as I train for the 50M.

With the exception of one fall, several near-falls, and an unplanned bathroom break (thankfully I packed TP), had a really good trail run last night.Key is definitely pacing on these "ultra" type runs. Started easy, and despite the fall, legs felt great towards the end. Ran quite a bit slower the last few miles because it was dark, and we were running with headlamps on fairly technical trail.It was pretty cool out, so I only took 2 salt tabs, and I ate all four GU and a couple of bars. I tried the Clif Mojo Peanut Butter Pretzel, but they were a lot of work to chew, and by the time I tried eating a third, my mouth was so dry that I ended up just spitting it out. Next time I'll try a "regular" Clif bar (more chewy) and see how that works. Trial and error, I guess.Overall 24.7 miles in 4:11:26 (10:11/mile). Assuming good weather, I like my chances of going sub-5 next month.

Great run! The few times I've run trails in the dark I like to try and have both a headlamp and a flashlight - the two sources of light seem to really improve depth perception. How hilly is the 50K you're running next month?

 

[sho nuff]

Today was just one of those days.

55* at 9am...little breeze...and it must have been hot chick in tight pants day on the greenway because they were everywhere.

And for a guy who once said he would never try a marathon (as others did)...this was an easy 14 mile MLR on a Wednesday (something I never thought I would say in my lifetime).

Miles breezed by pretty easy...have not pulled up the stats on the computer yet...but averaged 9:56/mile and the HR was around 143 the whole time except on some hills.

Could have easily gone 20 today...and would have made a nice day to go for the 16/10 pace run I have coming up Friday.

 

[gruecd]

Great run! The few times I've run trails in the dark I like to try and have both a headlamp and a flashlight - the two sources of light seem to really improve depth perception. How hilly is the 50K you're running next month?

Thanks. The course is rolling hills; there are a bunch of steep hills where it makes more sense to walk, and the first/last few miles are pretty rocky, but a lot of it is runnable. Our run last night was an out-and-back covering about 12.4 miles of the 15.5-mile course (x2), and I've run the other parts in the past, so I'm familiar with the terrain.

 

[gruecd]

OK, no idea how I'm gonna do a 20-mile training run the day after my 50K trail race, because I'm way too sore today to do my scheduled 10-miler, and I only ran 25 miles last night, not 31. Got dressed, took a few steps, and turned around. I'll try to double (10/6) tomorrow instead.

 

[Sand]

Just did my first post Half run. 4 miles in 29:55. I felt like I had heartburn the whole run, both calves are tight, I had soreness on places I never have before like the inside of my quads near my groin, I felt like I was running in quicksand. Other than that, I felt great

Dear Speedy Gonzales,4 miles in 29:55 is NOT a recovery run. Slooooooooooow down, hombre!

I know I know. I was actually surprised when I looked at the watch around mile 1. I thought I was crawling. Mentally I feel like I can take on the world now but I have to listen to the physical telling me it's time to cool it for awhile

Just a FYI but I remember from an interview that Ryan Hall runs slower recovery runs (like 7:45s)...---

On my end, a 120 suck index day for a noon 5 mile run. So dramatically different than the 160 days. Legs were torched from last night, but weather was just about as good as it gets - so my run was just about the same as I did on good rest Monday - 8:25s. If it would just stay like this it would be awesome for both bike and run. You hear me Mother Nature?

 

[BassNBrew]

OK, no idea how I'm gonna do a 20-mile training run the day after my 50K trail race, because I'm way too sore today to do my scheduled 10-miler, and I only ran 25 miles last night, not 31. Got dressed, took a few steps, and turned around. I'll try to double (10/6) tomorrow instead.

1. My first couple of attempts were a fail. It will click for you. The trail won't hurt as much the next go around. 7 on the trail Sunday has brutalized me this week more than running on concrete coated with titanium and diamonds.2. It wouldn't hurt to just walk it. It's all about time on your feet. I was figuring roughly 4-5 hours for the 50k and then 3 hours for the 20 miler. That's in the ballpark of your jfk time. Walk 12 miles at a 15 mi/min pace if need be.3. It's more mental (and nutrition) than physical. You're not going to quit the JFK and you will crush it. There will be a rough spot you'll have to fight through. Experience that during training and push thru it. The confidence you build will be huge and something you can fall back on during jfk. Been there, done that...I'll will kick it's ####. Guarantee doing that back to back training run is easier than doing a sub-3 hour mary or Boston at 85 degrees.4. As someone told me early in the year...Do the work son.

 

[prosopis]

So pumped about today's workout. First VO2max session of the cycle - 9mi w/ 5x600. I haven't run anything near this pace/effort since running a 5K on 7/1, so I was anxious to see where my speed was at. This just became more evidence for me that running all of these long low HR runs do no harm to your overall speed. In fact, I've never run this workout this fast before... Like the LT runs, it took me a while to get to the proper HR range. I need to be 178+ for this workout and didn't get there until the end of the 2nd interval. 3mi warmup, 5x600 with 300m jogs, then 3.2mi cool down.#1 - 2:17 (6:00) / 168 avg HR (175 max) this was too fast and I knew it. It felt so damn good though.#2 - 2:23 (6:14) / 174/181 that was more like it. #3 - 2:20 (6:06) / 175/183 in such a groove...#4 - 2:25 (6:18) / 175/182 this one caught me by surprise and hurt.#5 - 2:21 (6:10) / 174/181 came back strong!Avg = 2:21/6:10Sheesh that was fast. Can I do that in a 5K? Doubtful, but I'm betting I can run a sub 20 5K right now.

DAMN!!!!! That is fast

 

[prosopis]

With the exception of one fall, several near-falls, and an unplanned bathroom break (thankfully I packed TP), had a really good trail run last night.Key is definitely pacing on these "ultra" type runs. Started easy, and despite the fall, legs felt great towards the end. Ran quite a bit slower the last few miles because it was dark, and we were running with headlamps on fairly technical trail.It was pretty cool out, so I only took 2 salt tabs, and I ate all four GU and a couple of bars. I tried the Clif Mojo Peanut Butter Pretzel, but they were a lot of work to chew, and by the time I tried eating a third, my mouth was so dry that I ended up just spitting it out. Next time I'll try a "regular" Clif bar (more chewy) and see how that works. Trial and error, I guess.Overall 24.7 miles in 4:11:26 (10:11/mile). Assuming good weather, I like my chances of going sub-5 next month.

NiceAre you finding these runs more "entertaining" then street running? I am thinking I would like trail running more then street running. The whole nature thing gets to me.

 

[prosopis]

Just did my first post Half run. 4 miles in 29:55. I felt like I had heartburn the whole run, both calves are tight, I had soreness on places I never have before like the inside of my quads near my groin, I felt like I was running in quicksand. Other than that, I felt great

Dear Speedy Gonzales,4 miles in 29:55 is NOT a recovery run. Slooooooooooow down, hombre!

 

[mr. furley]

what's the prevailing wisdom on trail shoes?

picked up some Brooks Cascadia's and had near instant numbness in two toes + cramping in my right foot. the puncture plate seemed to really screw with me.

are these things necessary for trail running? can i just go with the regular old Adrenalines? so far the Adrenalines have been fine on all surfaces but i thought there might be some benefit to a trail specific shoe. waste of money or was it just the wrong shoe for my foot?

 

[prosopis]

I did 5 miles at 9:40 on the treadmill. I started at 1.5 incline and went up by .5 every mile so my last mile was done at 3.5 incline. That was a rough last mile. I am hoping to improve my hill running. My half coming up is called A Mountain half marathon. I remember the mountain part killed me last year.

 

[BassNBrew]

what's the prevailing wisdom on trail shoes?picked up some Brooks Cascadia's and had near instant numbness in two toes + cramping in my right foot. the puncture plate seemed to really screw with me. are these things necessary for trail running? can i just go with the regular old Adrenalines? so far the Adrenalines have been fine on all surfaces but i thought there might be some benefit to a trail specific shoe. waste of money or was it just the wrong shoe for my foot?

You'll just have to try them until you find something that you like.What I've noticed is three different types. 1. Armored with the sole plate. 2. Minimalist. 3. Minimalist lite.I've ended up settling on Inov8 as my brand of choice which falls into the later category. Armored is good for protection, but the minimalist lets you feel the junk under foot which might prevent rolling an ankle. If you feel it, you will instinctly prepared for it. It's kind of a trade off, protect yourself from bruises at the expense of turning an ankle on something you don't feel or beat up the soles and feel the potential ankle rollers.The benefits of trail shoes are the tread for grip and the toe protection you won't find on road shoes. If you're not running rocky/rooty trails then road shoes would be perfect.

 

[BassNBrew]

Kind of embarassing to post this after all the great race reports and Gru/Ned training reports, but what the hay.

I nailed my 3 mile walk tonite! 12:25, 11:50, 11:44 Just beat a 12:00 min/mi pace at 121 average hr. New PR!!! This actually falls in recovery pace/zone and I get the benefit of building the walking muscles.

After a break I followed that up with 2 miles on the stair mill in zone 1.

 

[Sand]

Kind of embarassing to post this after all the great race reports and Gru/Ned training reports, but what the hay.I nailed my 3 mile walk tonite! 12:25, 11:50, 11:44 Just beat a 12:00 min/mi pace at 121 average hr. New PR!!! This actually falls in recovery pace/zone and I get the benefit of building the walking muscles.After a break I followed that up with 2 miles on the stair mill in zone 1.

You can walk at 11x? Damn, man, that is insanely fast.

 

[Ned]

Kind of embarassing to post this after all the great race reports and Gru/Ned training reports, but what the hay.I nailed my 3 mile walk tonite! 12:25, 11:50, 11:44 Just beat a 12:00 min/mi pace at 121 average hr. New PR!!! This actually falls in recovery pace/zone and I get the benefit of building the walking muscles.After a break I followed that up with 2 miles on the stair mill in zone 1.

You can walk at 11x? Damn, man, that is insanely fast.

My thoughts exactly. No way I could do that.

 

[Ned]

what's the prevailing wisdom on trail shoes?picked up some Brooks Cascadia's and had near instant numbness in two toes + cramping in my right foot. the puncture plate seemed to really screw with me. are these things necessary for trail running? can i just go with the regular old Adrenalines? so far the Adrenalines have been fine on all surfaces but i thought there might be some benefit to a trail specific shoe. waste of money or was it just the wrong shoe for my foot?

You'll just have to try them until you find something that you like.What I've noticed is three different types. 1. Armored with the sole plate. 2. Minimalist. 3. Minimalist lite.I've ended up settling on Inov8 as my brand of choice which falls into the later category. Armored is good for protection, but the minimalist lets you feel the junk under foot which might prevent rolling an ankle. If you feel it, you will instinctly prepared for it. It's kind of a trade off, protect yourself from bruises at the expense of turning an ankle on something you don't feel or beat up the soles and feel the potential ankle rollers.The benefits of trail shoes are the tread for grip and the toe protection you won't find on road shoes. If you're not running rocky/rooty trails then road shoes would be perfect.

Everyone is different. The Cascadia is my hands down favorite shoe. They're not really necessary unless you're running on some pretty technical trail or running on a lot of off camber type stuff. Otherwise road sneaks would be fine.

 

[gruecd]

what's the prevailing wisdom on trail shoes?picked up some Brooks Cascadia's and had near instant numbness in two toes + cramping in my right foot. the puncture plate seemed to really screw with me. are these things necessary for trail running? can i just go with the regular old Adrenalines? so far the Adrenalines have been fine on all surfaces but i thought there might be some benefit to a trail specific shoe. waste of money or was it just the wrong shoe for my foot?

I wear the Cascadias, and they work great.

 

[BassNBrew]

Some deals on Inov-8 I came across

http://www.6pm.com/inov-8-mens-shoes~4

http://www.goodforthesoles.com/catalog/clearance_sale_up_to_75_off/inov-8_x-talon_212_50_off_only_60_00.html

 

[sho nuff]

Kind of embarassing to post this after all the great race reports and Gru/Ned training reports, but what the hay.I nailed my 3 mile walk tonite! 12:25, 11:50, 11:44 Just beat a 12:00 min/mi pace at 121 average hr. New PR!!! This actually falls in recovery pace/zone and I get the benefit of building the walking muscles.After a break I followed that up with 2 miles on the stair mill in zone 1.

You can walk at 11x? Damn, man, that is insanely fast.

My thoughts exactly. No way I could do that.

My thoughts are he is doing it in a mall wearing a "track suit" likely made out of velour.With some sweet black or tan new balance walking shoes.

 

[MAC_32]

Just did my first post Half run. 4 miles in 29:55. I felt like I had heartburn the whole run, both calves are tight, I had soreness on places I never have before like the inside of my quads near my groin, I felt like I was running in quicksand. Other than that, I felt great

Dear Speedy Gonzales,4 miles in 29:55 is NOT a recovery run. Slooooooooooow down, hombre!

I know I know. I was actually surprised when I looked at the watch around mile 1. I thought I was crawling. Mentally I feel like I can take on the world now but I have to listen to the physical telling me it's time to cool it for awhile

Listen to them, I was doing exactly what you're doing, listened, then tried to find a middle ground between what I was doing and what these guys said to do and after 5 months I hit the wall anyway. Just happy that I caught myself before I slipped too far down the slope, only took 10 days rest and cautiously optimistic I'll be able to get it back now.

 

[2Young2BBald]

what's the prevailing wisdom on trail shoes?picked up some Brooks Cascadia's and had near instant numbness in two toes + cramping in my right foot. the puncture plate seemed to really screw with me. are these things necessary for trail running? can i just go with the regular old Adrenalines? so far the Adrenalines have been fine on all surfaces but i thought there might be some benefit to a trail specific shoe. waste of money or was it just the wrong shoe for my foot?

You might want to try a thinner single walled sock. I have (2) pair of socks I love when I use the Cascadias. The best pair, by far, is an Ironman sock made by Wigwam. I have a pair of Smart Wool runners that are a close second. I found the double walled socks that worked so well for pavement running suck for trail running. I ended up with tons of purple toes and blisters as the sock would get bunched down at the toes. Foot cramping is quite normal for folks transitioning from pavement to trails. My son battled some of this going from track running to cross country. They way I explained it to him, was that there is likely something primal in our DNA that makes us want to "grab" the trail with our toes. I find that the more technical things get, I still find myself doing this and have to remind myself to relax my toes. Like others, I think the Cascadia 7 is the best shoe (trail or otherwise) I've ever worn. I just picked up a pair of the 6 off eBay for $40 that I am hoping arrives in time for this weekend's 100K Dirt Relay as I'll need at least 1 back up pair. They'll become my son's after this weekend.

 

[IvanKaramazov]

I finished up my last tempo run of this cycle earlier this morning -- 9/5 with an average of 7:35/mi on the LT part. Only mile 3 was actually done at that average pace though. Miles 1 and 2 were more like 7:45, whereas miles 4 and 5 were in the 7:20s. It takes me absolutely forever to get into a groove on these things.

 

[SFBayDuck]

what's the prevailing wisdom on trail shoes?picked up some Brooks Cascadia's and had near instant numbness in two toes + cramping in my right foot. the puncture plate seemed to really screw with me. are these things necessary for trail running? can i just go with the regular old Adrenalines? so far the Adrenalines have been fine on all surfaces but i thought there might be some benefit to a trail specific shoe. waste of money or was it just the wrong shoe for my foot?

You'll just have to try them until you find something that you like.What I've noticed is three different types. 1. Armored with the sole plate. 2. Minimalist. 3. Minimalist lite.I've ended up settling on Inov8 as my brand of choice which falls into the later category. Armored is good for protection, but the minimalist lets you feel the junk under foot which might prevent rolling an ankle. If you feel it, you will instinctly prepared for it. It's kind of a trade off, protect yourself from bruises at the expense of turning an ankle on something you don't feel or beat up the soles and feel the potential ankle rollers.The benefits of trail shoes are the tread for grip and the toe protection you won't find on road shoes. If you're not running rocky/rooty trails then road shoes would be perfect.

Everyone is different. The Cascadia is my hands down favorite shoe. They're not really necessary unless you're running on some pretty technical trail or running on a lot of off camber type stuff. Otherwise road sneaks would be fine.

Another vote for the Cascadias, I just bought my first pair a few weeks ago and really like them so far. So sounds like it might be just not a good fit for your foot.That being said, I agree that unless the trail is A) very rocky (trail shoes can provide protection) or B) very muddy (you need the aggressive lugs to stay on your feet) you can probably get by with road shoes.

 

[Ned]

what's the prevailing wisdom on trail shoes?picked up some Brooks Cascadia's and had near instant numbness in two toes + cramping in my right foot. the puncture plate seemed to really screw with me. are these things necessary for trail running? can i just go with the regular old Adrenalines? so far the Adrenalines have been fine on all surfaces but i thought there might be some benefit to a trail specific shoe. waste of money or was it just the wrong shoe for my foot?

You'll just have to try them until you find something that you like.What I've noticed is three different types. 1. Armored with the sole plate. 2. Minimalist. 3. Minimalist lite.I've ended up settling on Inov8 as my brand of choice which falls into the later category. Armored is good for protection, but the minimalist lets you feel the junk under foot which might prevent rolling an ankle. If you feel it, you will instinctly prepared for it. It's kind of a trade off, protect yourself from bruises at the expense of turning an ankle on something you don't feel or beat up the soles and feel the potential ankle rollers.The benefits of trail shoes are the tread for grip and the toe protection you won't find on road shoes. If you're not running rocky/rooty trails then road shoes would be perfect.

Everyone is different. The Cascadia is my hands down favorite shoe. They're not really necessary unless you're running on some pretty technical trail or running on a lot of off camber type stuff. Otherwise road sneaks would be fine.

Another vote for the Cascadias, I just bought my first pair a few weeks ago and really like them so far. So sounds like it might be just not a good fit for your foot.That being said, I agree that unless the trail is A) very rocky (trail shoes can provide protection) or B) very muddy (you need the aggressive lugs to stay on your feet) you can probably get by with road shoes.

All this trail talk has me looking forward to the winter time so I can get to training for the trail triple crown again. I'm not sure I'll ever have as much fun as I did at that race. Trails, how I miss you so.....

 

[2Young2BBald]

All this trail talk has me looking forward to the winter time so I can get to training for the trail triple crown again. I'm not sure I'll ever have as much fun as I did at that race. Trails, how I miss you so.....

This might be a fun read for you to make you yearn for the trails even more. Its the relay info packet for the 100K relay Tri-Man and our team are doing Saturday. The leg descriptions later in the packet are always a great read.

 

[Sand]

Kind of embarassing to post this after all the great race reports and Gru/Ned training reports, but what the hay.I nailed my 3 mile walk tonite! 12:25, 11:50, 11:44 Just beat a 12:00 min/mi pace at 121 average hr. New PR!!! This actually falls in recovery pace/zone and I get the benefit of building the walking muscles.After a break I followed that up with 2 miles on the stair mill in zone 1.

You can walk at 11x? Damn, man, that is insanely fast.

My thoughts exactly. No way I could do that.

My thoughts are he is doing it in a mall wearing a "track suit" likely made out of velour.With some sweet black or tan new balance walking shoes.

 

[Ned]

All this trail talk has me looking forward to the winter time so I can get to training for the trail triple crown again. I'm not sure I'll ever have as much fun as I did at that race. Trails, how I miss you so.....

This might be a fun read for you to make you yearn for the trails even more. Its the relay info packet for the 100K relay Tri-Man and our team are doing Saturday. The leg descriptions later in the packet are always a great read.

No wonder you have tri-man on your team...

Masters receive a 1.0% handicap for each year over 40 and 1.5% handicap for each year over 50

These guys sound friggin awesome...

Cheating ******* Instructions:

 Start a watch as the early leaving runner starts.

 When the early runner starts they must yell out, "I am a cheating *******!"

 Stop the watch when the incoming runner finishes.

 Post the time to the "Going to Hell for Cheating" Card

 

[beer 302]

Went through denial staying out of here, what did I miss?Hoping I'm out of the woods from over training and can re-group going forward. Absolutely was feeling stiff in the first week of not running, so I have no doubts it was just over training - thankfully it was just overall soreness and not a particular area. I have felt much stronger in my lifting sessions over the last week, Sunday's easy 3 left no residual effects nor did yesterday's either - first runs since Labor Day. Lifting today and Friday with an easy run tomorrow, take Saturday off, then push myself on Sunday. If all is well I'll race next weekend, obviously not racing for PR time but will shoot for sub 20 if the weather behaves.New plan this fall will beMon - Hard run, short to moderate distanceTue - Lift + easy run, short distanceWed - Easy run, long distanceThu - Lift - no runFri - Hard run, short to moderate distance but different than MondaySat - Lift + easy run, short distanceSun - offI'm making the time to do the long, easy run right. I wanted to see if long + hard with more easy runs around it would work and based on how my body responded I'm thinking that's a no. Anyway, ran a 31:30 5 miler last Thanksgiving, goal is to beat that time. Worry about PR'ing 5K's again in 2013.

Ivan put together a simple maintenance program for me that I've been using for the last few weeks and really liking it, you can tweak it to fit your needs as I've adjusted some of the mileage:MON - 3 to 5 moderate to hard followed by gym for liftingTUE - 10 easy paceWED - 3 to 5 recovery followed by gym for liftingTHUR - 10 easy paceFRI - cross train or off, gym for lifting (been riding bike for 8-10)SAT - LR, pick your distance. Mine has varied from 12-15SUN - offThe 10's become 8's sometimes, the 5's become 4's but unless you have a specific goal you are shooting for it allows flexibility and it covers easy distance along with some intermediate runs.

 

[gruecd]

Took an extra-long lunch today and did the 10 miles (8:18/mile) that I was supposed to do yesterday. Still achy, but other than my right calf/achilles/ankle being unusually sore, nothing too major. I'm guessing it's just from the 8 gazillion times my ankles rolled over on rocks on the trail.

Hoping to do an easy 6 tonight, then essentially nothing until I lead the pace group on Sunday. And then 14 on Monday.

 

[beer 302]

Hoping to do an easy 6 tonight, then essentially nothing until I lead the pace group on Sunday. And then 14 on Monday.

I think it's been a while since I weighed in on your training regime so let me sayYOU'RE ####### HOMBRE'That is all, carry on

 

[gruecd]

Hoping to do an easy 6 tonight, then essentially nothing until I lead the pace group on Sunday. And then 14 on Monday.

I think it's been a while since I weighed in on your training regime so let me sayYOU'RE ####### HOMBRE'That is all, carry on

Tell me about it. 59 more days, and this ultra madness will be over.

 

[sho nuff]

Can't imagine the ultra madness.

I think my slogan for Marathon Training is this:

"18 weeks of making my body hate me so that it holds together for 26.2 miles later".

 

[tri-man 47]

No wonder you have tri-man on your team...

Masters receive a 1.0% handicap for each year over 40 and 1.5% handicap for each year over 50

Talk about your negative splits! I bring a nice 19% time reduction to the team. It will be muddy ..and cold ..and possibly rainy.

 

[mr. furley]

good stuff, guys. thanks!

i'm going to ride these things out and see what happens

 

[Workhorse]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

 

[BassNBrew]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

Congrats Workhorse.

 

[tri-man 47]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

Congrats Workhorse.

Next April is going to be a fun month in this thread. BnB, then three Bostonites!

 

[prosopis]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

Congrats

 

[SFBayDuck]

Hoping to do an easy 6 tonight, then essentially nothing until I lead the pace group on Sunday. And then 14 on Monday.

I think it's been a while since I weighed in on your training regime so let me sayYOU'RE ####### HOMBRE'

That is all, carry on

Tell me about it. 59 more days, and this ultra madness will be over.

You mean 59 more days and you'll have a qualifying time for the 2014 WS100 lottery, and the ultra madness will just be beginning. And then you'll start thinking about doing Vermont or Umstead to help you prepare. Next you are considering stage events like TransRockies, or Fastest Known Times for various trails. By 2016 you're bushwacking your way through the Barkley course, followed by months of heat training to prepare for Badwater.

 

[SFBayDuck]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

Congrats Workhorse.

Next April is going to be a fun month in this thread. BnB, then three Bostonites!

My 50 miler is April 6th as well. Going to be fun around these parts, indeed!

 

[Ned]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

Very cool. Let us know where/when to send donations.

 

[sho nuff]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

Very cool. Let us know where/when to send donations.

 

[tri-man 47]

My 50 miler is April 6th as well. Going to be fun around these parts, indeed!

Oh, awesome! Wow ...epic month looming!

 

[Juxtatarot]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

 

[Workhorse]

Holy ####, I'm IN for the Boston Marathon. Just got word from Dana Farber. Thanks to Chad for any help you may have provided with this. Got a lot of training and fundraising ahead of me.

Very cool. Let us know where/when to send donations.

Will do.I'll also be a more active partcipant in this thread as I ramp up training again. My primary goal is to qualify for 2014 (3:15) with a secondary goal of breaking 3:20. I'm debating which training program to use this time around. Last time, the PFitz 18/55 broke me down a bit and I'm thinking of a more conservative program like FIRST. Possibly a hybrid of the two approaches.

 

[MAC_32]

Went through denial staying out of here, what did I miss?Hoping I'm out of the woods from over training and can re-group going forward. Absolutely was feeling stiff in the first week of not running, so I have no doubts it was just over training - thankfully it was just overall soreness and not a particular area. I have felt much stronger in my lifting sessions over the last week, Sunday's easy 3 left no residual effects nor did yesterday's either - first runs since Labor Day. Lifting today and Friday with an easy run tomorrow, take Saturday off, then push myself on Sunday. If all is well I'll race next weekend, obviously not racing for PR time but will shoot for sub 20 if the weather behaves.New plan this fall will beMon - Hard run, short to moderate distanceTue - Lift + easy run, short distanceWed - Easy run, long distanceThu - Lift - no runFri - Hard run, short to moderate distance but different than MondaySat - Lift + easy run, short distanceSun - offI'm making the time to do the long, easy run right. I wanted to see if long + hard with more easy runs around it would work and based on how my body responded I'm thinking that's a no. Anyway, ran a 31:30 5 miler last Thanksgiving, goal is to beat that time. Worry about PR'ing 5K's again in 2013.

Ivan put together a simple maintenance program for me that I've been using for the last few weeks and really liking it, you can tweak it to fit your needs as I've adjusted some of the mileage:MON - 3 to 5 moderate to hard followed by gym for liftingTUE - 10 easy paceWED - 3 to 5 recovery followed by gym for liftingTHUR - 10 easy paceFRI - cross train or off, gym for lifting (been riding bike for 8-10)SAT - LR, pick your distance. Mine has varied from 12-15SUN - offThe 10's become 8's sometimes, the 5's become 4's but unless you have a specific goal you are shooting for it allows flexibility and it covers easy distance along with some intermediate runs.

I can get behind a shorter version of this, probably start off Tues + Thurs at 6-7 and Sat at 8-9. Like the hard run Monday, can deal with a less than 100% workout after since I can go in fresh Wed and Fri. Good stuff

 

[gruecd]

Rest day!!!

 

[sho nuff]

Strange week:

Monday: Unscheduled rest day...between getting my dad and step-mom to the airport and downpours all day (and still a bit hurting from Saturday's 20) I took the day off.

Tuesday: 6 miles recovery...backed off again to 10:41/132 HR

Wednesday: 14 mile MLR. Perfect day for a run. 9:56/145 HR

Thursday: SDO

Friday: Normally a recovery day...but early soccer game and other stuff...made this long day. 16 miles with 10 at MP. 6 went by easy around 10min/mi 145 HR. First 8 of the 10 went great...last 2 the HR kicked up a notch. Averaged 9:20/159 over this. Realized why when I got back to the car. Started at 67* when I left. Was 78* when I finished. I think the sun/heat and hills got to me down the stretch but I never felt all that taxed except on some of the bigger hills and my legs felt great during the run. Left calf is a bit tight now and the bottoms of my feet are sore.

Saturday: Soccer/Church fall picnic make this a rest day.

Sunday: 6 mile recovery on tap...some with my son to see how far he can go at a slow pace. Probably just a mile or so with him before Im off on my own.

Next week is supposed to be a recovery week...but having a change of plans as the week after gets cut off funny with the trip to Disney starting up at the end of it, and the next week being gone all week will be the full recovery week.

 

[beer 302]

Weekly update, grue style:

Sun - SDO, went to the Panthers game, drank a lot

Mon - took the day off, see above

Tue - had good intentions but got rained out so did an hour on the elliptical at the gym. Was really surprised at how low the HR was. At the end of the workout on the highest setting I went to it barely got over 130.

Wed - 6 miles @ 9:36 pace, 57:39. Kinda felt obligated to get a decent run in here since I was having an off week. Real surprised at time, didn't think or feel like I was going that fast.

Thur - 10 miles @ 9:54 pace, 1:39:07. Planned on just going out and running at a comfortable pace, set the #####-in-the-box to give me an update at 5 miles so I wouldn't get some number in my head. Had a lot on my mind this week so just kinda wanted to veg and run. At the turn she told me I was at a 9:29 so naturally I'm thinking lets hold this and see what we can do going home. The unfortunate part is going out is all downhill soooo. . . Was really struggling to keep it under 10 min pace at the end but luckily the last mile is all downhill so I emptied the stash and barely made it. Happy with the effort and the overall time. Quad was hurting because of the sprint home, well done stupid.

Fri - 4 miles @ 11:05 pace, 44:50. Recovery run today just trying to work some of the stiffness out of my quad, nice that it was tough to run this slow. A few months ago I'd be happy with this pacing. Went out again when I got to run with the daughter who is wanting to get into shape, it was a stop/start, run/walk thing that netted out to two miles but did allow me to work on the still stiff quad a little more. By the end of the night it was feeling pretty good.

Sat - 8 miles @ 9:29 pace, 1:16:02. Was nervous about this day all week. First time I ever really ran with someone and it happened to be the marathoning guru from work. He's run over 40 marathons in his lifetime, including 5 @ Boston. Luckily he's 10 years my elder and been nursing a stress fracture for months so I was hoping with his limp, I might keep up. On top of that I laid out the hilliest course I've ever run (he commented when we were finished "that was a pretty good hill, next time we go the other the way"). There were two monster climbs on this and I wasn't real sure how I would do, I've run them both before but never back-to-back. He made it awesome, we talked damn near the whole time and didn't even notice the inclines much. Wasn't paying attention to pacing but he would mention it occasionally. Was really shocked that throughout the whole run until the very end we were steady at 9:26. Didn't think I could hold that pace that long on those hills, very pleased with the effort today. Couple of 4 mile bike rides to get there & back and I'm done for the week

 

[MAC_32]

Decided to do my hard run today and take tomorrow off instead of the opposite. Felt better than expected, 4th run since getting back after 3 relatively easy runs - two 4 mile 35 minute trots and one that was 5 miles in total but I had two appt's along the way. I did my 5k route - started off running but not taking off like I do on most hard runs, loosened up quickly then maintained a 6:30 min pace until the final 1/2 mile. It was more cardio that stopped me than legs but they were definitely feeling fatigued too, couldn't maintain a longer stride and my bad habit of my head going down and shoulders tucked up crept up on me. All-in-all, satisfied, maybe I can run sub 20 next week...