Ned
Footballguy
Most likely your ITB is tightening up. Go get freaky with your foam roller and go get a DT massage make sure to tell them about the tightness. They'll take it from there.
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Ran a 10k in June (2 Viewers)
- Thread starter GStrot
- Start date
MAC_32
Footballguy
Hinckley 5K Turkey Burner
None of us knew what to expect at as none of us had been there before, but we didn't think it would be as PR friendly as the one I missed last weekend - flat, paved course. Our initial thoughts were confirmed upon arrival and we realized later it was actually much worse.
It was in a large park about 15-20 miles from anything. The race started about 15 minutes late as they had less than 500 pre registered but ended up with more than 1,000 because of the nice weather. Had some time to talk with others around me before the gun while we waited and identified 2-3 people I would be racing after as they were 18-19 minute runners too - a middle age marathoner, former runner - now college student at Ohio Wesleyan, and current Girls track athlete at Ohio St.
The first 1/4 mile is gently downhill and that was the last time we'd see anything like that again until the final 1/2 mile. Jumping ahead to a text I received from one of my friends after the race, she pulled this from her gps - 3 graded elevations, all over 2% and all more than 1/2 mile each. Total graded elevation - 1.9 miles and the last one was over 3%. It's probably better I did not know this beforehand because I think I would have stayed too controlled early on rather than assuming if the first half of the race is uphill then the second half must go back down.
I let the front pack take off while I latched onto a pack of runners that included 2 of the 3 I talked with before the race. I run much better as a trailer/pacer early in races then see where I am about halfway and make a new plan on the fly. The guy from Wesleyan was right in the middle of this pack so he was the one I kept closest tabs on. Our pack of 10-12 slowly decreased until there was 4 of us left by the end of mile 1, mostly uphill after the first 1/4 mile and hit it in 5:57. Not good, not bad, but we have to turn around and come back down the hill sometime soon so I didn't get discouraged - just needed to make mile 2 at a similar split.
Problem - we never did go back downhill, in fact we kept going up. The 1/4 mile after the 1 mile mark was gently uphill then we turned around and doubled back up an even bigger hill. Those around me didn't seem phased, putting 2 and 2 together lead me to believe they had been here before, so I blindly just stayed pace with them. The same 4 of us basically fartlek'd throughout mile 2 and the Ohio State girl joined our group towards the end of the mile. Listening to my mix I thought I was falling behind goal pace as we approached mile 2 and that thought was confirmed when I finally reached them, 12:35. Siiiigh. Can't say I'm surprised as our uphill climb just continued, but that was the point in which I came to the realization in which I was just racing and not going for time. Lots of huffing and puffing around me - the marathoner and the Buckeye girl began to separate so I stayed on their hips. I was not optimistic about holding off the girl, but thought I could out kick the marathoner if I stayed with him until the end.
Mile 3 began going downhill but just when I thought the climbs were behind us then we reached the worst hill yet. I quickly realized why neither of the other 2 really attacked that downhill at the beginning of mile 3, they knew what was around the next corner. I lost touch with the girl at this point, but marathoner was struggling just as much as I was. Stiff hips, heart rate flying through the roof, and felt like my legs were dragging as I just was not getting any kick. One of the fast starters fell back to us somehow on this climb and what looked like a high school kid caught up to us as we struggled. When we reached the top blind frustration took over and I said something along the lines of 'F it, I don't care if there are any more hills, I'm going hard,' dug deep and took off. Sure enough the last half mile was all downhill, steeply as it logistically had to be. As I thought I would I out kicked marathoner, the fast starter fell off the map, the kid stayed on my hip until the final 200 meters, and I found just enough to get within eye shot of the girl to get some nice motivational scenery on the trek down.
I crossed in 20:14, wasn't too happy initially, but then started looking around and the only person over 25 was the marathoner that came in about 15 seconds after me. As it turns out, I won my age group by almost a full minute. The winner, I think it was 17:47, was a state qualifier 3 weeks ago and to make state's you have to run sub 16 mins. The more people I talked to the more I realized everyone was 2+ minutes slower than their usual/goal times. Frustration slowly decreased as while my time was not up to par...I won my age group, by a lot, and kept pace with a female college runner and over took a recent high school runner and a marathoner. If most were over 2 mins off their target times then I legitimately had an 18 in me on a more time-friendly course.
Best part? Since I still haven't hit that time, added motivation for 2013. I'll train smarter and give myself more opportunities to PR rather than over train during the summer thus ruining PR season. In the meantime, let the easy winter runs begin. An " of snow on the ground last night so I'm going to take off for a nice easy 6 miles shortly. Theme of the winter - accumulate miles, but at an easy pace.
If there's anyone still racing today (and still reading this) KILL IT TODAY!
None of us knew what to expect at as none of us had been there before, but we didn't think it would be as PR friendly as the one I missed last weekend - flat, paved course. Our initial thoughts were confirmed upon arrival and we realized later it was actually much worse.
It was in a large park about 15-20 miles from anything. The race started about 15 minutes late as they had less than 500 pre registered but ended up with more than 1,000 because of the nice weather. Had some time to talk with others around me before the gun while we waited and identified 2-3 people I would be racing after as they were 18-19 minute runners too - a middle age marathoner, former runner - now college student at Ohio Wesleyan, and current Girls track athlete at Ohio St.
The first 1/4 mile is gently downhill and that was the last time we'd see anything like that again until the final 1/2 mile. Jumping ahead to a text I received from one of my friends after the race, she pulled this from her gps - 3 graded elevations, all over 2% and all more than 1/2 mile each. Total graded elevation - 1.9 miles and the last one was over 3%. It's probably better I did not know this beforehand because I think I would have stayed too controlled early on rather than assuming if the first half of the race is uphill then the second half must go back down.
I let the front pack take off while I latched onto a pack of runners that included 2 of the 3 I talked with before the race. I run much better as a trailer/pacer early in races then see where I am about halfway and make a new plan on the fly. The guy from Wesleyan was right in the middle of this pack so he was the one I kept closest tabs on. Our pack of 10-12 slowly decreased until there was 4 of us left by the end of mile 1, mostly uphill after the first 1/4 mile and hit it in 5:57. Not good, not bad, but we have to turn around and come back down the hill sometime soon so I didn't get discouraged - just needed to make mile 2 at a similar split.
Problem - we never did go back downhill, in fact we kept going up. The 1/4 mile after the 1 mile mark was gently uphill then we turned around and doubled back up an even bigger hill. Those around me didn't seem phased, putting 2 and 2 together lead me to believe they had been here before, so I blindly just stayed pace with them. The same 4 of us basically fartlek'd throughout mile 2 and the Ohio State girl joined our group towards the end of the mile. Listening to my mix I thought I was falling behind goal pace as we approached mile 2 and that thought was confirmed when I finally reached them, 12:35. Siiiigh. Can't say I'm surprised as our uphill climb just continued, but that was the point in which I came to the realization in which I was just racing and not going for time. Lots of huffing and puffing around me - the marathoner and the Buckeye girl began to separate so I stayed on their hips. I was not optimistic about holding off the girl, but thought I could out kick the marathoner if I stayed with him until the end.
Mile 3 began going downhill but just when I thought the climbs were behind us then we reached the worst hill yet. I quickly realized why neither of the other 2 really attacked that downhill at the beginning of mile 3, they knew what was around the next corner. I lost touch with the girl at this point, but marathoner was struggling just as much as I was. Stiff hips, heart rate flying through the roof, and felt like my legs were dragging as I just was not getting any kick. One of the fast starters fell back to us somehow on this climb and what looked like a high school kid caught up to us as we struggled. When we reached the top blind frustration took over and I said something along the lines of 'F it, I don't care if there are any more hills, I'm going hard,' dug deep and took off. Sure enough the last half mile was all downhill, steeply as it logistically had to be. As I thought I would I out kicked marathoner, the fast starter fell off the map, the kid stayed on my hip until the final 200 meters, and I found just enough to get within eye shot of the girl to get some nice motivational scenery on the trek down.
I crossed in 20:14, wasn't too happy initially, but then started looking around and the only person over 25 was the marathoner that came in about 15 seconds after me. As it turns out, I won my age group by almost a full minute. The winner, I think it was 17:47, was a state qualifier 3 weeks ago and to make state's you have to run sub 16 mins. The more people I talked to the more I realized everyone was 2+ minutes slower than their usual/goal times. Frustration slowly decreased as while my time was not up to par...I won my age group, by a lot, and kept pace with a female college runner and over took a recent high school runner and a marathoner. If most were over 2 mins off their target times then I legitimately had an 18 in me on a more time-friendly course.
Best part? Since I still haven't hit that time, added motivation for 2013. I'll train smarter and give myself more opportunities to PR rather than over train during the summer thus ruining PR season. In the meantime, let the easy winter runs begin. An " of snow on the ground last night so I'm going to take off for a nice easy 6 miles shortly. Theme of the winter - accumulate miles, but at an easy pace.
If there's anyone still racing today (and still reading this) KILL IT TODAY!
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IvanKaramazov
Footballguy
That's total domination. Nice job.
DanFouts
Footballguy
Just finished 4 mile Carolina Beach Turkey Trail Race in 33:10 (8:18 pace)...first trail run ever. First impression....wow that is hard!!Mile 1 - just a regular road race to make it to trail head...I ran a regular pace of about 8:00. Should have pushed it to beat the masses into the park.Mile 2 - impression...this is challenging..lots of roots, rocks, lots of sharp turns. Hard to get set pace. Even harder to passMile 3 - Want to make a push...but then trail ended on beach (not packed sand) for about .3 mile beach run, followed by huge hill (with sand) back into trail head. My calves were screaming.Final Mile...passed as many as I could, was really fading, then pushed it for last .25A very challenging run for me, but a good experience!
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beer 302
Footballguy
Nice job MAC! Impressive run, way to
koby925
Footballguy
Great runs by everyone. And what a year for Ivan PR'ing across the board.
I ran in the Manchester (CT) Road Race on Thursday morning. 15,000 registered runners and they estimate another 1000 or so bandits. I had read that the second mile of this 4.75 mike course was challenging but I underestimated it. Plus I didn't know how fit I'd be since running 15-20 mile weeks since mid sept. Anyway, it was a good chance to run in a great race so I went...
Mile 1 - I was in the seeded section but there were still a lot of people who had no business being in there or were running just for fun. So I had to do some weaving around but not too much. I wanted to go out conservatively knowing mile 2 was a bear. Crossed the mile mark in 5:54
Mile 2 - this isn't so bad, where are these big bad hills I'm thinking from 1-1.2 as I maintain pace....oh, there they are...hill, slight crest, hill, slight crest, repeat repeat repeat. I don't like hills even when I am fit so this was brutal. Plus some clown in the crowd jumped in front of me at about 1.75 cut me off and slowed down to the point where I ran into and pushed him out of the way. I didn't see my 2 mile split since I was huffin and puffin so bad but it had to be close to a 7 minute mile. My slowest raced mile of my life by far. Afterwards I read that the leaders went out in 4:22-4:25 and ran the 2nd mile in 5:00-5:10 which is really slow for elites in a short race.
Mile 3 - mostly downhill allowed me to somewhat recover. Came through in 18:54
Mile 4 - at this point it's obvious that sub 28 is not happening but I start feeling a bit better as im passing people left and rifht and do some math and think sub 29 is still possible when....I turn my left ankle on the side of the road. I limped off the course thinking my race was done since I have really weak ankles but I stretched it and loosened it for 12-15 seconds and started thinking of my wife and father in law waiting in the cold for me to finish and I re-engage to some encouragement from the crowd. The ankle hurts but I can run on it and I pass 4 miles in 25:06. So about a 6:12 mile with the ankle twist and stop.
Last .75 again I do some math and realize it will take a sub 6 effort to break 29:30. But I bear down and at least finish well and cross the line in 29:25.
Not great but I was proud of myself for finishing. The 6:12 pace was slower than my 10k pace earlier this year and not much faster than my half. Oh well, I wasn't in optimum condition, my father in law got to see me race which he got a kick out of, it was a great experience and now I have a time to aim for if I run it again next year.
I ran in the Manchester (CT) Road Race on Thursday morning. 15,000 registered runners and they estimate another 1000 or so bandits. I had read that the second mile of this 4.75 mike course was challenging but I underestimated it. Plus I didn't know how fit I'd be since running 15-20 mile weeks since mid sept. Anyway, it was a good chance to run in a great race so I went...
Mile 1 - I was in the seeded section but there were still a lot of people who had no business being in there or were running just for fun. So I had to do some weaving around but not too much. I wanted to go out conservatively knowing mile 2 was a bear. Crossed the mile mark in 5:54
Mile 2 - this isn't so bad, where are these big bad hills I'm thinking from 1-1.2 as I maintain pace....oh, there they are...hill, slight crest, hill, slight crest, repeat repeat repeat. I don't like hills even when I am fit so this was brutal. Plus some clown in the crowd jumped in front of me at about 1.75 cut me off and slowed down to the point where I ran into and pushed him out of the way. I didn't see my 2 mile split since I was huffin and puffin so bad but it had to be close to a 7 minute mile. My slowest raced mile of my life by far. Afterwards I read that the leaders went out in 4:22-4:25 and ran the 2nd mile in 5:00-5:10 which is really slow for elites in a short race.
Mile 3 - mostly downhill allowed me to somewhat recover. Came through in 18:54
Mile 4 - at this point it's obvious that sub 28 is not happening but I start feeling a bit better as im passing people left and rifht and do some math and think sub 29 is still possible when....I turn my left ankle on the side of the road. I limped off the course thinking my race was done since I have really weak ankles but I stretched it and loosened it for 12-15 seconds and started thinking of my wife and father in law waiting in the cold for me to finish and I re-engage to some encouragement from the crowd. The ankle hurts but I can run on it and I pass 4 miles in 25:06. So about a 6:12 mile with the ankle twist and stop.
Last .75 again I do some math and realize it will take a sub 6 effort to break 29:30. But I bear down and at least finish well and cross the line in 29:25.
Not great but I was proud of myself for finishing. The 6:12 pace was slower than my 10k pace earlier this year and not much faster than my half. Oh well, I wasn't in optimum condition, my father in law got to see me race which he got a kick out of, it was a great experience and now I have a time to aim for if I run it again next year.
tri-man 47
Footballguy
Nice reports, MAC, DanFouts, and koby! The FBGs ending this year in style (with another race or two still coming up in December)!
Ned
Footballguy
prosopis
Arizona Chupacabra
You guys are killing it. I am feeling the pressure of keeping up with the success of others. 
I went out for 14 miles today. I ended up with 13 miles @ 9:33. I walked the 14th mile 
To much wine last night and I do think my long runs are to fast. They need to be around 9:45-9:50. For good or bad , probably bad I have a hard time staying at that pace. ;shrug: i think i need to figure it out although my race is in 2 weeks so what is done is done.
sho nuff
Footballguy
Thinking you are right...with also a possible inflamed bursa sac there based on what Im feeling around on my knee and reading a few things.The good thing is I have never felt it while running yet.Foam roller will get some work when I get back tomorrow...with just a few recovery runs with some strides and pace miles this week...nothing too bad on me.So ready to just race this thing.12 today went by pretty well...bit of a cold wind sucked and I did not sleep real well last night on an air mattress. Thankfully there will not be as many people here next week so I can get a real bed.
sho nuff
Footballguy
beer 302
Footballguy
I swear man, you are me. I have the same issue with my longer runs and since we are close pace-wise let me know what you come up with. Every time I go out I end up feeling like I'm not working hard enough if I go that slow ya know? Today wasn't too bad but I'm struggling with a sore back from ladder work yesterday, did 9 at 9:47 and I feel like that is the pace for our long runs but it's difficult to hold that pace.
To much wine last night and I do think my long runs are to fast. They need to be around 9:45-9:50. For good or bad , probably bad I have a hard time staying at that pace. ;shrug: i think i need to figure it out although my race is in 2 weeks so what is done is done.
tri-man 47
Footballguy
Speaking of which: Coming soon, our 3rd annual year-end reports! I'll post the listing of questions and prompts in early December, and we can post our reports after Christmas. It makes for fun reading that week. So start thinking back through your year!
belljr
Footballguy
decide to do the couch to 5k. I used to be able to run all day playing soccer, hockey etc. Now I'm winded walking up stairs.
I still lift and stretch but don't really do cardio too much. Not looking to go crazy but hopefully a 5k is doable if I stick to it. My back and knee may not be able to handle it but we will see.
I still lift and stretch but don't really do cardio too much. Not looking to go crazy but hopefully a 5k is doable if I stick to it. My back and knee may not be able to handle it but we will see.
tri-man 47
Footballguy
Just be sure to have some good shoes and try to run with good form - a soft landing vs. a hard heel landing that will will be tough on the knees and back. Be patient with it!
Juxtatarot
Footballguy
Just got back into town last night. I won't provide a detailed race report for Thursday's Ashburn Farm (VA) 10K. As you'll recall, I decided to take this run easy since I'm just getting back into things. I paced my brother who was running his first race in 3 years. His original goal was to finish under 50 minutes but he updated that to finish under 48:00. It was a cool morning in the 40s, sunny and with no wind so the conditions were great. I wouldn't call the course hilly but it certainly wasn't flat. It had a bunch of long upgrades and long downgrades.
Well, pacing didn't work so well. My brother was taking all the upgrades slow and would speed up on the downgrades. I kept locking into a consistent pace but would have to slow after looking back on the upgrades to discover he'd dropped several people behind. He doesn't have a GPS watch so at least I could offer him some encouragement and tell him how he was doing overall at various points. Around the 4 1/2 mile point he was falling behind goal pace and I told him he needed to start picking it up but he told me he didn't think he could make 48:00. 50:00 was not going to be a problem. I sprinted a bit at the end. I ended up with 48:12. He got 48:20. He was pleased with his result although I wish he would have tried to stick with me the whole time instead of slowing on upgrades. I think he could have broken 48:00. Oh well. I don't think I'm cracked up for doing the pacing thing.
________
This morning I had a nice medium-long run of 9.25 miles. Ended up average 8:08 pace. My heart race was elevated right from the start. Then suddenly near the end of mile 5 it shot up in the high 180s - low 190s range! I slowed my pace a little but it didn't go down much. I mentally took an inventory of my condition -- I felt fine and breathing wasn't rapid. Was I about to have a heart attack or something? I kept going but the high heart rate stayed. Then, during mile 8, it read "__ __" and didn't change. It died! Somewhat of a relief as I'm assuming those high readings were inaccurate. I guess I should try a new battery -- the monitor was on snugly, no problem there. Maybe I should just buy a new one since the one I'm using was from my old Garmin 305.
As far as my calf injury, so far so good for the most part. I'm fine during runs and barely feel it. It does seem to get a little sore and tight after runs and after periods of inactivity. I'm just going to plow ahead though (with some caution). I really don't want to take any more time off and it's not like I'm ever really 100% anyway.
Well, pacing didn't work so well. My brother was taking all the upgrades slow and would speed up on the downgrades. I kept locking into a consistent pace but would have to slow after looking back on the upgrades to discover he'd dropped several people behind. He doesn't have a GPS watch so at least I could offer him some encouragement and tell him how he was doing overall at various points. Around the 4 1/2 mile point he was falling behind goal pace and I told him he needed to start picking it up but he told me he didn't think he could make 48:00. 50:00 was not going to be a problem. I sprinted a bit at the end. I ended up with 48:12. He got 48:20. He was pleased with his result although I wish he would have tried to stick with me the whole time instead of slowing on upgrades. I think he could have broken 48:00. Oh well. I don't think I'm cracked up for doing the pacing thing.
________
This morning I had a nice medium-long run of 9.25 miles. Ended up average 8:08 pace. My heart race was elevated right from the start. Then suddenly near the end of mile 5 it shot up in the high 180s - low 190s range! I slowed my pace a little but it didn't go down much. I mentally took an inventory of my condition -- I felt fine and breathing wasn't rapid. Was I about to have a heart attack or something? I kept going but the high heart rate stayed. Then, during mile 8, it read "__ __" and didn't change. It died! Somewhat of a relief as I'm assuming those high readings were inaccurate. I guess I should try a new battery -- the monitor was on snugly, no problem there. Maybe I should just buy a new one since the one I'm using was from my old Garmin 305.
As far as my calf injury, so far so good for the most part. I'm fine during runs and barely feel it. It does seem to get a little sore and tight after runs and after periods of inactivity. I'm just going to plow ahead though (with some caution). I really don't want to take any more time off and it's not like I'm ever really 100% anyway.
Juxtatarot
Footballguy
Regarding Ragnar Chicago -- I'm in if we get enough guys.
Congrats. Enjoyed reading this...very well written.Hinckley 5K Turkey BurnerNone of us knew what to expect at as none of us had been there before, but we didn't think it would be as PR friendly as the one I missed last weekend - flat, paved course. Our initial thoughts were confirmed upon arrival and we realized later it was actually much worse. It was in a large park about 15-20 miles from anything. The race started about 15 minutes late as they had less than 500 pre registered but ended up with more than 1,000 because of the nice weather. Had some time to talk with others around me before the gun while we waited and identified 2-3 people I would be racing after as they were 18-19 minute runners too - a middle age marathoner, former runner - now college student at Ohio Wesleyan, and current Girls track athlete at Ohio St.The first 1/4 mile is gently downhill and that was the last time we'd see anything like that again until the final 1/2 mile. Jumping ahead to a text I received from one of my friends after the race, she pulled this from her gps - 3 graded elevations, all over 2% and all more than 1/2 mile each. Total graded elevation - 1.9 miles and the last one was over 3%. It's probably better I did not know this beforehand because I think I would have stayed too controlled early on rather than assuming if the first half of the race is uphill then the second half must go back down.I let the front pack take off while I latched onto a pack of runners that included 2 of the 3 I talked with before the race. I run much better as a trailer/pacer early in races then see where I am about halfway and make a new plan on the fly. The guy from Wesleyan was right in the middle of this pack so he was the one I kept closest tabs on. Our pack of 10-12 slowly decreased until there was 4 of us left by the end of mile 1, mostly uphill after the first 1/4 mile and hit it in 5:57. Not good, not bad, but we have to turn around and come back down the hill sometime soon so I didn't get discouraged - just needed to make mile 2 at a similar split.Problem - we never did go back downhill, in fact we kept going up. The 1/4 mile after the 1 mile mark was gently uphill then we turned around and doubled back up an even bigger hill. Those around me didn't seem phased, putting 2 and 2 together lead me to believe they had been here before, so I blindly just stayed pace with them. The same 4 of us basically fartlek'd throughout mile 2 and the Ohio State girl joined our group towards the end of the mile. Listening to my mix I thought I was falling behind goal pace as we approached mile 2 and that thought was confirmed when I finally reached them, 12:35. Siiiigh. Can't say I'm surprised as our uphill climb just continued, but that was the point in which I came to the realization in which I was just racing and not going for time. Lots of huffing and puffing around me - the marathoner and the Buckeye girl began to separate so I stayed on their hips. I was not optimistic about holding off the girl, but thought I could out kick the marathoner if I stayed with him until the end.Mile 3 began going downhill but just when I thought the climbs were behind us then we reached the worst hill yet. I quickly realized why neither of the other 2 really attacked that downhill at the beginning of mile 3, they knew what was around the next corner. I lost touch with the girl at this point, but marathoner was struggling just as much as I was. Stiff hips, heart rate flying through the roof, and felt like my legs were dragging as I just was not getting any kick. One of the fast starters fell back to us somehow on this climb and what looked like a high school kid caught up to us as we struggled. When we reached the top blind frustration took over and I said something along the lines of 'F it, I don't care if there are any more hills, I'm going hard,' dug deep and took off. Sure enough the last half mile was all downhill, steeply as it logistically had to be. As I thought I would I out kicked marathoner, the fast starter fell off the map, the kid stayed on my hip until the final 200 meters, and I found just enough to get within eye shot of the girl to get some nice motivational scenery on the trek down.I crossed in 20:14, wasn't too happy initially, but then started looking around and the only person over 25 was the marathoner that came in about 15 seconds after me. As it turns out, I won my age group by almost a full minute. The winner, I think it was 17:47, was a state qualifier 3 weeks ago and to make state's you have to run sub 16 mins. The more people I talked to the more I realized everyone was 2+ minutes slower than their usual/goal times. Frustration slowly decreased as while my time was not up to par...I won my age group, by a lot, and kept pace with a female college runner and over took a recent high school runner and a marathoner. If most were over 2 mins off their target times then I legitimately had an 18 in me on a more time-friendly course.Best part? Since I still haven't hit that time, added motivation for 2013. I'll train smarter and give myself more opportunities to PR rather than over train during the summer thus ruining PR season. In the meantime, let the easy winter runs begin. An " of snow on the ground last night so I'm going to take off for a nice easy 6 miles shortly. Theme of the winter - accumulate miles, but at an easy pace.If there's anyone still racing today (and still reading this) KILL IT TODAY!
Weekend build runs were a major fail. 30/18 ended up being 18/13 with the 18 at 11:10 pace and the 13 at 11:50 pace. Had to walk to many of the hills.
I'm 12 days out from the 54 miler with 18 being my long run. Any thoughts about slipping in a 20-24 miler this Wednesday or Thursday?
I'm 12 days out from the 54 miler with 18 being my long run. Any thoughts about slipping in a 20-24 miler this Wednesday or Thursday?
You fast guys make me laugh.
bentley
Footballguy
I've been a slob for the last year and blamed it all on the birth of our second son. It's time to get past excuses and get back to it. I'm going to start back with 10 miles a week. 3 Tuesday, 3 Thursday and 4 Sunday. Increase by 10-15% or so every week.
I'm also buying a pair of the NB 890v2s from Runningwarehouse.com since they're on liquidation sale for $69.88. Anyone have experience with them?
Someone PM me in a couple weeks to keep me honest, please.
I'm also buying a pair of the NB 890v2s from Runningwarehouse.com since they're on liquidation sale for $69.88. Anyone have experience with them?
Someone PM me in a couple weeks to keep me honest, please.
Ned
Footballguy
Jeez man, I don't know. I can't comprehend even trying to run 54mi, let alone doing it on such a short schedule. I can't see gaining much benefit from squeezing that in other than some peace of mind.
beer 302
Footballguy
I'd see if grue or SFduck wants to run it for you
tri-man 47
Footballguy
An 18/13 weekend and then back at it with a long run mid-week will break you down pretty good ...setting you up to recover over the remaining 10 days. On the other hand, are your legs already telling you that they're tired and need to start resting? Maybe a compromise is go out and work some hills hard mid-week - not a lot of distance, but really hard effort on the hills ...then heal up for the race.--
Agreed on MAC's race report - a very good read!
Back at it, Bentley!!
DanFouts
Footballguy
Debating about one more run before the end of the year. Have built up my weekly total to 22 miles/week. Long run usually 8-9 miles.
Thinking about the Annapolis half-marathon on Saturday just to see about the distance, but not sure if I am ready to make the leap from 9 miles to 13 on a long run! Any thoughts?
Thinking about the Annapolis half-marathon on Saturday just to see about the distance, but not sure if I am ready to make the leap from 9 miles to 13 on a long run! Any thoughts?
Hang 10
Footballguy
The jump from 9 to 13 is nothing. Go crush that half marathon. You're ready.
SFBayDuck
Footballguy
This is exactly how I started back in the day, a nice and slow ramp up to running 3 miles - it's a good plan. Enjoy it, and good luck!
Congrats. Enjoyed reading this...very well written.I crossed in 20:14, wasn't too happy initially, but then started looking around and the only person over 25 was the marathoner that came in about 15 seconds after me. As it turns out, I won my age group by almost a full minute. The winner, I think it was 17:47, was a state qualifier 3 weeks ago and to make state's you have to run sub 16 mins. The more people I talked to the more I realized everyone was 2+ minutes slower than their usual/goal times. Frustration slowly decreased as while my time was not up to par...I won my age group, by a lot, and kept pace with a female college runner and over took a recent high school runner and a marathoner. If most were over 2 mins off their target times then I legitimately had an 18 in me on a more time-friendly course.Best part? Since I still haven't hit that time, added motivation for 2013. I'll train smarter and give myself more opportunities to PR rather than over train during the summer thus ruining PR season. In the meantime, let the easy winter runs begin. An " of snow on the ground last night so I'm going to take off for a nice easy 6 miles shortly. Theme of the winter - accumulate miles, but at an easy pace.If there's anyone still racing today (and still reading this) KILL IT TODAY!
Great RR, and great result. I still can't really relate to 1) Actually racing other people near the front of the pack or 2) Being that fast.
Were you planning on tapering for the 54-miler, or are you training right through it as part of the 100-miler training plan? If the latter, then I guess a 20-miler a week and half before might be fine, but that's in the greater context of the 100-mile training block - it's not going to make covering 54 miles next weekend any easier (and could make it tougher).
I'd see if grue or SFduck wants to run it for you
beer 302
Footballguy
Let me just save everyone the trouble since I know the answer to this one: DO IT!!!Typically more miles are always the recommended course of action in this thread.
Side note, pretty awesome deal on a Garmin 410 if you are looking for a GPS/HR Monitor. $160 cheapest I've seen pretty much ever.
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SFBayDuck
Footballguy
Against every fiber of my being I'm beginning to slowly shift my focus from the trails to the road. While I'll still likely be doing most of my runs on trails, I'm going to be shifting more and more of the mileage to the road over the next few months, particularly on long runs. So last week consisted of 6 mile trail runs on Wednesday and Friday, sandwiched around a 4.5 mile Turkey Day hike with the lady. Sunday AM it was off to the trails for awhile, but dropped down on to the road at about 7.5 miles and ran that back home for a total of 13 (one down week after 2 weeks of 15 mile long runs).
Amazing how different it is - not having the terrain to constantly adjust to just changes the mindset. It's going to take a bit of time I know, but I need to get to where I can drop mile after mile at the same pace by the time of my mostly-flat 50 miler in April.
Amazing how different it is - not having the terrain to constantly adjust to just changes the mindset. It's going to take a bit of time I know, but I need to get to where I can drop mile after mile at the same pace by the time of my mostly-flat 50 miler in April.
Ned
Footballguy
How come?I'll actually be shifting back to trails as my next main race will be the trail triple crown (I think). The triple scares me more now that I've done it once than it did before I knew exactly what it was.
DanFouts
Footballguy
lol...that didn't take much to convince me! Just registered! We'll see how it goes!
SFBayDuck
Footballguy
Because my goal is to qualify for Western States - or more accurately the WS lottery (which, FYI, just closed for 2013 and has 2300 people hoping for one of about 300 spots). A sub-eleven hour 50 miler does it, and my first crack at that distance will be the American River 50. As you can see the first 19 miles are on flat bike path, and most of the first 27 is on a mix of bike path and fire road. So I need to be able to just chug through that part of the race in good time and still have plenty in the tank for the final 23 miles on trails - and leave just enough for that monster climb the last 3 miles.How come?I'll actually be shifting back to trails as my next main race will be the trail triple crown (I think). The triple scares me more now that I've done it once than it did before I knew exactly what it was.
Ned
Footballguy
Nice. That sounds like fun. Gonna be interesting to hear how that transition goes. What sadist designed that course? That climb over the last 3mi just looks gruesome. :XBecause my goal is to qualify for Western States - or more accurately the WS lottery (which, FYI, just closed for 2013 and has 2300 people hoping for one of about 300 spots). A sub-eleven hour 50 miler does it, and my first crack at that distance will be the American River 50. As you can see the first 19 miles are on flat bike path, and most of the first 27 is on a mix of bike path and fire road. So I need to be able to just chug through that part of the race in good time and still have plenty in the tank for the final 23 miles on trails - and leave just enough for that monster climb the last 3 miles.How come?I'll actually be shifting back to trails as my next main race will be the trail triple crown (I think). The triple scares me more now that I've done it once than it did before I knew exactly what it was.
SFBayDuck
Footballguy
The RD, Julie Fingar, has finished 1st, 2nd, or 3rd in her last 7 ultras, four of which were 100 milers. The trail marathon I ran in October was another of her races, and I'll be putting my name in the lottery for another, the Way Too Cool 50K on March 9th. Sadist or not, she's a bad ###!
IvanKaramazov
Footballguy
You won't have much trouble doing 13 miles on race day if you're comfortably doing 8-9 now. Lots of people doing half-marathons with their longest run being only 10 miles.
belljr
Footballguy
Workout 1. No idea how far you are supposed to go but followed the plan paper I printed out, 2.0 miles including warm up and cool down in 27 minutes. Wow do I suck - I didn't want to run to fast the first couple weeks.
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DanFouts
Footballguy
Ned
Footballguy
Nonsense (bolded). The sooner you figure out how to keep it slow, the better off you'll be. Don't fall to the temptation to doing every workout as fast as you can. Everything you do right now should be slow and easy.'belljr said:Workout 1. No idea how far you are supposed to go but followed the plan paper I printed out, 2.0 miles including warm up and cool down in 27 minutes. Wow do I suck - I didn't want to run to fast the first couple weeks.'SFBayDuck said:
IvanKaramazov
Footballguy
I'm not familiar with this program even though I see it referenced a lot. Ned is right, of course, that you should be doing all of your miles slow, which is why I'm a little concerned about the words "warmup" and "cool down" appearing in that workout. If you're just getting into running, your entire run should be slow and easy (keeping in mind that "easy" is all relative and that even two miles of jogging may be tough at first). Also, there's absolutely nothing wrong with taking some walk breaks at this point. A common approach is to run for 2 minutes or so and then to walk a minute, alternating until you've covered the distance. Over the next few weeks, you can lengthen the running times until the walk breaks are completely eliminated and you're just running continuously.Nonsense (bolded). The sooner you figure out how to keep it slow, the better off you'll be. Don't fall to the temptation to doing every workout as fast as you can. Everything you do right now should be slow and easy.'belljr said:Workout 1. No idea how far you are supposed to go but followed the plan paper I printed out, 2.0 miles including warm up and cool down in 27 minutes. Wow do I suck - I didn't want to run to fast the first couple weeks.'SFBayDuck said:
tri-man 47
Footballguy
And in fairness to Julie, there IS an inflatable frog at mile 49.'SFBayDuck said:
belljr
Footballguy
the plan is basically a slow build from couch potato to 5k, basically the first day you do a 5 minute warm up --- briskb walk, then you do 20minutes of jogging and walking intervals. The cool down is just a couple minutes of slow pace walking before I stretched and then liftedI'm not familiar with this program even though I see it referenced a lot. Ned is right, of course, that you should be doing all of your miles slow, which is why I'm a little concerned about the words "warmup" and "cool down" appearing in that workout. If you're just getting into running, your entire run should be slow and easy (keeping in mind that "easy" is all relative and that even two miles of jogging may be tough at first). Also, there's absolutely nothing wrong with taking some walk breaks at this point. A common approach is to run for 2 minutes or so and then to walk a minute, alternating until you've covered the distance. Over the next few weeks, you can lengthen the running times until the walk breaks are completely eliminated and you're just running continuously.Nonsense (bolded). The sooner you figure out how to keep it slow, the better off you'll be. Don't fall to the temptation to doing every workout as fast as you can. Everything you do right now should be slow and easy.'belljr said:Workout 1. No idea how far you are supposed to go but followed the plan paper I printed out, 2.0 miles including warm up and cool down in 27 minutes. Wow do I suck - I didn't want to run to fast the first couple weeks.'SFBayDuck said:
prosopis
Arizona Chupacabra
I agree with Ned. This program is how I started as well. I dont remember a warmup/cooldown. It has been a while but I remember most of it being walking in the beginning.When I started this program I could not run 1 block. That sucked but I stuck with it and saw gradual improvement. I love looking back on those days during a long run and I never want to forget them. Just keep at it and do what the program tells you to do. There is a reason it is so highly recommended.Nonsense (bolded). The sooner you figure out how to keep it slow, the better off you'll be. Don't fall to the temptation to doing every workout as fast as you can. Everything you do right now should be slow and easy.'belljr said:Workout 1. No idea how far you are supposed to go but followed the plan paper I printed out, 2.0 miles including warm up and cool down in 27 minutes. Wow do I suck - I didn't want to run to fast the first couple weeks.'SFBayDuck said:
prosopis
Arizona Chupacabra
I also downloaded the MP3 stuff they offer. It had music with a guy talking you through and letting you know when you should be walking. I remember praying to hear his voice telling me to get ready to walk. I had no garmin at the time and the mp3 downloads were gold.the plan is basically a slow build from couch potato to 5k, basically the first day you do a 5 minute warm up --- briskb walk, then you do 20minutes of jogging and walking intervals. The cool down is just a couple minutes of slow pace walking before I stretched and then liftedI'm not familiar with this program even though I see it referenced a lot. Ned is right, of course, that you should be doing all of your miles slow, which is why I'm a little concerned about the words "warmup" and "cool down" appearing in that workout. If you're just getting into running, your entire run should be slow and easy (keeping in mind that "easy" is all relative and that even two miles of jogging may be tough at first). Also, there's absolutely nothing wrong with taking some walk breaks at this point. A common approach is to run for 2 minutes or so and then to walk a minute, alternating until you've covered the distance. Over the next few weeks, you can lengthen the running times until the walk breaks are completely eliminated and you're just running continuously.Nonsense (bolded). The sooner you figure out how to keep it slow, the better off you'll be. Don't fall to the temptation to doing every workout as fast as you can. Everything you do right now should be slow and easy.'belljr said:Workout 1. No idea how far you are supposed to go but followed the plan paper I printed out, 2.0 miles including warm up and cool down in 27 minutes. Wow do I suck - I didn't want to run to fast the first couple weeks.'SFBayDuck said:
mr. furley
Footballguy
any truth to the thought that winter miles (for those of us in cold climates) should be appx 30-40% of what was done in summer?
IvanKaramazov
Footballguy
That's pretty light. My summer mileage peaked at 55 miles per week (marathon training). My normal winter mileage is 35 mph, with a few weeks above that when I feel like extending a long run. Granted, most of those miles are treadmill miles, but it pays off a lot when spring rolls around.
IvanKaramazov
Footballguy
I think I might be the slowest guy to express an interest in this, but I'm still interested if we can fill out a team. Because of family commitments I can't be 100% for sure right now, but I think I can give a more definite answer this time next month.
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