Ran a 10k in June (4 Viewers)

[MAC_32]

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?

The important thing is just not to do too much. What's too much? It depends. I will probably run a similar amount of miles this winter on non-blizzard weeks, but the intensity will be dialed back significantly. I'm thinking maybe one moderately hard run per week - 10 days, one in which I am still breathing a little heavy when I get back home. Otherwise, my 25 miles/week will be at a much easier pace than most of what I did during the fall, when I finally started training correctly. If I do more miles on a given week and I don't feel any ill effects, good deal. If I do less due to weather, oh well, no big deal. Just get your work in when the weather behaves. I can only think of one week in the last 3 years in Cleveland in which I just couldn't do much running due to weather (one good run, two short snow runs of about 20 mins or so in the neighborhood), so I just don't worry about it anymore.The one thing I want to make sure I change this winter is I want to get in a better gym routine. With all the added exercise time with my new focus on running my gym work suffered and I think contributed to some of my struggles as I just wasn't strong enough. This winter I want to mix the added low intensity miles with a 5 day/week gym routine then carry more of that over when my running training program picks up again.

 

[MAC_32]

Regarding Ragnar Chicago -- I'm in if we get enough guys.

I'm interested, but I can't commit anytime soon. Our calendar is messy...to put it nicely. I could probably give a yay or nay before the end of winter, but thinking closer to the end of it unfortunately. I know my wife wants to visit friends in Chicago and this would be a great opportunity, but...messy...calendar. Wish some soon-to-be married couples would lock up some dates...

 

[AcerFC]

I'm starting the 18/55 today in the snow.

It's says 8 miles lactate threshold with 4 at half marathon pace. So is that 2 miles warm up and 2 miles cool down if I read it correctly AND how fast should those be?

 

[sho nuff]

Ok...I know it will help and all...but I finally get what people say.

Taper freaking blows.

These slow ### miles just make me want to get to that line...and then run slow anyway since its a marathon and not a 5k...but still.

So freaking ready for Saturday.

Though, weather looked perfect in the long out forecasts 45/61....current forecast for Saturday in Memphis?

57/66 (better than what it was looking yesteday with 58/69...but still wish it would come down just a smidge...maybe some clouds will help if we get any).

 

[IvanKaramazov]

I'm starting the 18/55 today in the snow. It's says 8 miles lactate threshold with 4 at half marathon pace. So is that 2 miles warm up and 2 miles cool down if I read it correctly AND how fast should those be?

Yep, 2 up and 2 down. I usually end up doing the warmup at approximately long run pace and the cooldown at approximately recovery pace. I know some people like to mix in an acceleration or two toward the end of the warmup. Regardless, both the warmup and cooldown should be very easy; the LT part should be hard.

 

[IvanKaramazov]

Ok...I know it will help and all...but I finally get what people say.

Taper freaking blows.

These slow ### miles just make me want to get to that line...and then run slow anyway since its a marathon and not a 5k...but still.

So freaking ready for Saturday.

Though, weather looked perfect in the long out forecasts 45/61....current forecast for Saturday in Memphis?

57/66 (better than what it was looking yesteday with 58/69...but still wish it would come down just a smidge...maybe some clouds will help if we get any).

There's still several days left for that forecast to change. That said, 57/66 isn't that bad.

 

[sho nuff]

Ok...I know it will help and all...but I finally get what people say.

Taper freaking blows.

These slow ### miles just make me want to get to that line...and then run slow anyway since its a marathon and not a 5k...but still.

So freaking ready for Saturday.

Though, weather looked perfect in the long out forecasts 45/61....current forecast for Saturday in Memphis?

57/66 (better than what it was looking yesteday with 58/69...but still wish it would come down just a smidge...maybe some clouds will help if we get any).

There's still several days left for that forecast to change. That said, 57/66 isn't that bad.

Not bad no...that 69 was starting to piss me off...especially with some predicted humidity.Hoping for race time temps just hovering around 60 and I will be just fine (though, was not expecting to run this in shorts and a singlet when I signed up for a December race...even in Memphis...but I will take this over the alternative of temps in the 20s and 30s)

 

[Juxtatarot]

Regarding Ragnar Chicago -- I'm in if we get enough guys.

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.

And don't worry about speed. I don't think we're trying to win the thing. (Right? )

 

[Juxtatarot]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

 

[IvanKaramazov]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

I think the idea is just to have a few months of "just running" as opposed to "training" so that you can give your body a rest and recharge your batteries a bit. Obviously if you're training for an early event like Boston, that offseason period is going to have to end mid-winter, but in that case you probably got more relative rest earlier in the previous fall. It's interesting to see what other people do during this time, because while I drop my mileage a bit, I'm not dropping it anywhere near as much as what Furley was talking about.

 

[koby925]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

I think the idea is just to have a few months of "just running" as opposed to "training" so that you can give your body a rest and recharge your batteries a bit. Obviously if you're training for an early event like Boston, that offseason period is going to have to end mid-winter, but in that case you probably got more relative rest earlier in the previous fall. It's interesting to see what other people do during this time, because while I drop my mileage a bit, I'm not dropping it anywhere near as much as what Furley was talking about.

I may actually up my mileage in the winter. Granted the fall has been pretty light for me. But I was looking to do long and slow miles and hold off on any speed until spring.

 

[beer 302]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

I think the idea is just to have a few months of "just running" as opposed to "training" so that you can give your body a rest and recharge your batteries a bit. Obviously if you're training for an early event like Boston, that offseason period is going to have to end mid-winter, but in that case you probably got more relative rest earlier in the previous fall. It's interesting to see what other people do during this time, because while I drop my mileage a bit, I'm not dropping it anywhere near as much as what Furley was talking about.

My next scheduled event isn't until March so I plan on taking it easy over the winter months but not doing anything much different training wise. I still would like to keep mileage in 30's per week. There are some specific things I'm hoping to work on through the colder months (hill repeats & strengthening my core) but I probably won't really sit down with a training schedule until January sometime to get ready for the half in March. After that, and depending on how the body feels, training for a full will probably start with the goal of running one in November (maybe sooner if one presents itself that I like).

 

[comfortably numb]

Been meaning to get in here and get my RR for Philly HM

Been so out of it last few months, and barely struggled to get this one under my belt but no way was I not doing this.

Got to Philly SAT afternoon, met ned at the convention picked up my packet met neds family hung out for a few and went our separate ways. I had already met ned once in AC so it wasn't too awkward.

I went and checked into my hotel, then took a ride back into center and picked up a Pat's cheesesteak.

Met ned and his family at a parking lot little after 6, then hooked up with Steel Curtain.

SC was cool, got to talk to him a it and we even got to go pee on a tree in public together.

We then went to our corals i lined up with ned and SC.

Ditched our clothes and took off running at the gun.

The plan was to go slow (9:30-9:50 range) as I have not been running much

That was the plan, but running slow is hard, especially with all the energy for a race like this.

Within 20 seconds Ned and SC were off on their own, I wasn't even gonna try to hang with them for a mile or so.

right away I could tell this was going to be a fun experience.

People everywhere cheering for you.

I have been to Philly several times, and have always loved the city a good deal, so i was taking in all the scenery as I ran.

1st few miles were easy (should be, I have been rested)

9:03

9:01

this was my 1st big race, and I kept hearing people call out for me and cheer me on. Early on I thought it was neds family as i had no one there for me. Then after I saw them at mile 1, I kept hearing my name being called out. I was thinking maybe my family came down or someone recognized me...it wasn't til mile 6 that I realized my 1st name is on my bib

8:43

8:58

9:06

8:54

9:05

After mile 7, I told myself I have to slow down. I didn't want to have to stop and walk, so I made it a point to just sit tight and try to conserve some energy as I was going way to fast then I had planned.

9:46

9:31

then after 9...the hill.

I thought I was going to have to stop or die. That hill kicked my ###, but I kept plugging away.

At this point I was hungry (only ate a granola bar) and tired. Then i started to hit the water stations for some water/gatorade and even tried some Gu stuff.

I even went all in and splashed cups of water on my hair...not for the race finishes but to keep me alert.

10:23

10:03

10:30

10:37

I was struggling, but not stopping. At this point I was soaking wet from all the water (yea, not the best idea to splash all that water), starving from not having eaten much and just tired.

Then the finish line was in sight and I kinda go numb, you realize it's over.

2:07:11

I honestly did not have a time goal, my goal was finish without having to walk, and just go out and have fun. I can honestly say I accomplished all the above.

I looked at my GPS afterwards and the last 2 runs I had were

5m on 10/28 and 10m on 10/21, this race was on 11/18...so yea...I could have done a lot better timewise but was so happy to finish, and yet glad it was over.

I was tired, I hit the snack area like a homeless man at a free buffet.

I had 4 bananas in my pocket, granola bars, pretzels you name it.

Now I was cold, but not hungry. I had that cellophane blanket or whatever they give you to keep me warm, and I had the wrapped so tight around me to keep warm.

I then waited around looking for neds sister, hoping she didn't finish before me.

Never saw her, then I walked around and kinda just waited for Ned/SC to finish and to see if I could spot them while looking for neds family.

Never saw any of them, then when I saw we were soon over the 3:30 mark, i figured Ned would have been around that time and decided to walk to the family meet area and sure enough he was there soon after.

Congratulated him on kicking ###, found out his sister didn't beat me in the HM :whoohoo: and we took some pics, and walked back to our cars.

Didn't get to see SC and congratulate him on his time, but was really proud of both of them.

They kicked ### man.

Got back to my car and went to South Street, got another cheesesteak this one from Jim's and sat down to eat and enjoy.

Was an awesome experience. SC was cool, Neds family was great. The spectators were awesome.

From regular people to the funny signs, to bands playing, people dressed up to hifiving all the kids.

Just a great experience all around.

I need to get back in the swing of running but this thread had been awesome for info and support...and a special thanks to ned for making the schedules i couldn't keep and letting me know I had a HM in me.

I remember in Feb telling him my goal for 2012 was to run a 10k, Nov came and the 10k was long in my past.

no idea where I am going from here, i don't think i am crazy enough for a full marathon like you wackjobs, but I know i want to keep involved with running on some level.

 

[DanFouts]

Been meaning to get in here and get my RR for Philly HM

Been so out of it last few months, and barely struggled to get this one under my belt but no way was I not doing this.

Got to Philly SAT afternoon, met ned at the convention picked up my packet met neds family hung out for a few and went our separate ways. I had already met ned once in AC so it wasn't too awkward.

I went and checked into my hotel, then took a ride back into center and picked up a Pat's cheesesteak.

Met ned and his family at a parking lot little after 6, then hooked up with Steel Curtain.

SC was cool, got to talk to him a it and we even got to go pee on a tree in public together.

We then went to our corals i lined up with ned and SC.

Ditched our clothes and took off running at the gun.

The plan was to go slow (9:30-9:50 range) as I have not been running much

That was the plan, but running slow is hard, especially with all the energy for a race like this.

Within 20 seconds Ned and SC were off on their own, I wasn't even gonna try to hang with them for a mile or so.

right away I could tell this was going to be a fun experience.

People everywhere cheering for you.

I have been to Philly several times, and have always loved the city a good deal, so i was taking in all the scenery as I ran.

1st few miles were easy (should be, I have been rested)

9:03

9:01

this was my 1st big race, and I kept hearing people call out for me and cheer me on. Early on I thought it was neds family as i had no one there for me. Then after I saw them at mile 1, I kept hearing my name being called out. I was thinking maybe my family came down or someone recognized me...it wasn't til mile 6 that I realized my 1st name is on my bib

8:43

8:58

9:06

8:54

9:05

After mile 7, I told myself I have to slow down. I didn't want to have to stop and walk, so I made it a point to just sit tight and try to conserve some energy as I was going way to fast then I had planned.

9:46

9:31

then after 9...the hill.

I thought I was going to have to stop or die. That hill kicked my ###, but I kept plugging away.

At this point I was hungry (only ate a granola bar) and tired. Then i started to hit the water stations for some water/gatorade and even tried some Gu stuff.

I even went all in and splashed cups of water on my hair...not for the race finishes but to keep me alert.

10:23

10:03

10:30

10:37

I was struggling, but not stopping. At this point I was soaking wet from all the water (yea, not the best idea to splash all that water), starving from not having eaten much and just tired.

Then the finish line was in sight and I kinda go numb, you realize it's over.

2:07:11

I honestly did not have a time goal, my goal was finish without having to walk, and just go out and have fun. I can honestly say I accomplished all the above.

I looked at my GPS afterwards and the last 2 runs I had were

5m on 10/28 and 10m on 10/21, this race was on 11/18...so yea...I could have done a lot better timewise but was so happy to finish, and yet glad it was over.

I was tired, I hit the snack area like a homeless man at a free buffet.

I had 4 bananas in my pocket, granola bars, pretzels you name it.

Now I was cold, but not hungry. I had that cellophane blanket or whatever they give you to keep me warm, and I had the wrapped so tight around me to keep warm.

I then waited around looking for neds sister, hoping she didn't finish before me.

Never saw her, then I walked around and kinda just waited for Ned/SC to finish and to see if I could spot them while looking for neds family.

Never saw any of them, then when I saw we were soon over the 3:30 mark, i figured Ned would have been around that time and decided to walk to the family meet area and sure enough he was there soon after.

Congratulated him on kicking ###, found out his sister didn't beat me in the HM :whoohoo: and we took some pics, and walked back to our cars.

Didn't get to see SC and congratulate him on his time, but was really proud of both of them.

They kicked ### man.

Got back to my car and went to South Street, got another cheesesteak this one from Jim's and sat down to eat and enjoy.

Was an awesome experience. SC was cool, Neds family was great. The spectators were awesome.

From regular people to the funny signs, to bands playing, people dressed up to hifiving all the kids.

Just a great experience all around.

I need to get back in the swing of running but this thread had been awesome for info and support...and a special thanks to ned for making the schedules i couldn't keep and letting me know I had a HM in me.

I remember in Feb telling him my goal for 2012 was to run a 10k, Nov came and the 10k was long in my past.

no idea where I am going from here, i don't think i am crazy enough for a full marathon like you wackjobs, but I know i want to keep involved with running on some level.

Great race and excellent report!

I too am late the running game, but love all the reports and support on this site too! Even got me motivated to run my first half next weekend, and I probably will be the same pace as you so it's great to read about how you went through it!

 

[Ned]

I'm starting the 18/55 today in the snow. It's says 8 miles lactate threshold with 4 at half marathon pace. So is that 2 miles warm up and 2 miles cool down if I read it correctly AND how fast should those be?

Yep, 2 up and 2 down. I usually end up doing the warmup at approximately long run pace and the cooldown at approximately recovery pace. I know some people like to mix in an acceleration or two toward the end of the warmup. Regardless, both the warmup and cooldown should be very easy; the LT part should be hard.

I didn't realize you were jumping straight into this, Acer. What's your weekly mileage been averaging this fall? LT should be 15K - HM race pace. Or better yet, roughly 87-91% of max HR.

 

[Ned]

Ok...I know it will help and all...but I finally get what people say.

Taper freaking blows.

These slow ### miles just make me want to get to that line...and then run slow anyway since its a marathon and not a 5k...but still.

So freaking ready for Saturday.

Though, weather looked perfect in the long out forecasts 45/61....current forecast for Saturday in Memphis?

57/66 (better than what it was looking yesteday with 58/69...but still wish it would come down just a smidge...maybe some clouds will help if we get any).

There's still several days left for that forecast to change. That said, 57/66 isn't that bad.

Not bad no...that 69 was starting to piss me off...especially with some predicted humidity.Hoping for race time temps just hovering around 60 and I will be just fine (though, was not expecting to run this in shorts and a singlet when I signed up for a December race...even in Memphis...but I will take this over the alternative of temps in the 20s and 30s)

When's the gun? If its at 7am, you won't have to worry about the highs unless you're running 5+ hours. 60 isn't ideal, but it's not the end of the world either. If this is warmer than what you've trained in for the past 4-6 weeks, I'd be sure to stay cognizant of your sweat rate and make sure to adjust hydration as you need it.

 

[AcerFC]

Ned, I know I really shouldn't jump into it but for a few different reasons I am. I just did 7.5 in the snow. I had to bail on the last half mile because my feet were literally getting numb and figured I better get them warm. Running in 5 fingers in snow is probably not the best thing. I could have done the half mile as I was still feeling great. 9 GA on Thursday. Ill check my Garnin later and break the run down so you can see if I did what I was supposed to

 

[Ned]

cn - GB. You survived on talent. Just think what you can do with some dedicated training.

 

[BassNBrew]

Ditched yesterday's 8 miler for 4 hours of hauling, cutting, splitting, and stacking wood.

Shockingly enough, while sore, I'm not crippled today.

 

[SFBayDuck]

Achilles were feeling pretty tight this morning, but headed out for 4 on the trails. Unfortunately, the right one just did not want to cooperate. Running up even small inclines really hurt, although after 2 1/2 miles it felt ok on flats and downhills. So I carefully finished up the loop to get back to my car, then got home and hit it with some ice, Vitamin I (I hate taking that), and I'll wear gel heel lifts in my shoes for the next few days to try and get it to calm down. I think with them both bothering me, it's time to stick to the roads/flats for awhile (less stress on the achilles than uphills), assuming they chill out. I'll take two days off and re-evaluate, I really can't afford too long - but 2 weeks off is better than 2 months if that's what it takes.

 

[Sand]

Achilles were feeling pretty tight this morning, but headed out for 4 on the trails. Unfortunately, the right one just did not want to cooperate. Running up even small inclines really hurt, although after 2 1/2 miles it felt ok on flats and downhills. So I carefully finished up the loop to get back to my car, then got home and hit it with some ice, Vitamin I (I hate taking that), and I'll wear gel heel lifts in my shoes for the next few days to try and get it to calm down. I think with them both bothering me, it's time to stick to the roads/flats for awhile (less stress on the achilles than uphills), assuming they chill out. I'll take two days off and re-evaluate, I really can't afford too long - but 2 weeks off is better than 2 months if that's what it takes.

What the heck is Vitamin I?BTW, I have also been in the hurt bin. Walked the last 2 miles of a 7 mile run last Wed. with my recurring calf issues. Haven't done anything since. Will do a spin class tonight.Actually, I tried to swim last night - forgot my suit. And today forgot socks, so no easy run at lunch, either,

 

[SFBayDuck]

Achilles were feeling pretty tight this morning, but headed out for 4 on the trails. Unfortunately, the right one just did not want to cooperate. Running up even small inclines really hurt, although after 2 1/2 miles it felt ok on flats and downhills. So I carefully finished up the loop to get back to my car, then got home and hit it with some ice, Vitamin I (I hate taking that), and I'll wear gel heel lifts in my shoes for the next few days to try and get it to calm down. I think with them both bothering me, it's time to stick to the roads/flats for awhile (less stress on the achilles than uphills), assuming they chill out. I'll take two days off and re-evaluate, I really can't afford too long - but 2 weeks off is better than 2 months if that's what it takes.

What the heck is Vitamin I?BTW, I have also been in the hurt bin. Walked the last 2 miles of a 7 mile run last Wed. with my recurring calf issues. Haven't done anything since. Will do a spin class tonight.Actually, I tried to swim last night - forgot my suit. And today forgot socks, so no easy run at lunch, either,

Ibuprofen. I try not to take it as there is a school of thought that it inhibits the body's natural healing processes (that's what the inflammation is a part of, after all), but when something starts to get acute I make an exception.Tough two days for you!

 

[mr. furley]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

weather is a huge factor here. for those of us who want to run outside year-round, running on ice, uneven packed snow, unshoveled sidewalks, etc. adds a significant difficulty factor. you can't just run full, normal strides at regular pace.it's much more physically taxing than, say, 55 degrees, flat pavement in April.there are going to be days when it's -10 out there with 6" of fresh snow.. or day old snow where some people have just left their walks alone to be trod on and packed down. running 3 miles in those conditions is more like 6-7.

 

[tri-man 47]

we even got to go pee on a tree in public together.

Ditched our clothes and took off running

Yup, just another FBG/10K thread meeting. I agree with MACs comments above about winter running ...for me, it's just running, not training. I catch the days that I can, but only try to get out a few times per week. I'll try to maintain a long (10-15) mile run, and try to regularly get in hill work. As with MAC, I'll also cross-train with some strength training as well as some yoga/stretching.

It is tougher to do the winter runs due to the cold and footing. The Yak Trax are great for the ice and snow.

SFDuck - even though you'll be doing some 'street' running, you could still run on neighborhood parkways/lawns to avoid some of the hard pavement while adjusting stride for the uneven surfaces.

 

[Juxtatarot]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

weather is a huge factor here. for those of us who want to run outside year-round, running on ice, uneven packed snow, unshoveled sidewalks, etc. adds a significant difficulty factor. you can't just run full, normal strides at regular pace.it's much more physically taxing than, say, 55 degrees, flat pavement in April.there are going to be days when it's -10 out there with 6" of fresh snow.. or day old snow where some people have just left their walks alone to be trod on and packed down. running 3 miles in those conditions is more like 6-7.

That's true. I'm not as treadmill adverse as a lot of the runners here. If it's under 32 and dark, I'm running inside. Wiping out on a patch of ice once was enough for me.

 

[SFBayDuck]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

weather is a huge factor here. for those of us who want to run outside year-round, running on ice, uneven packed snow, unshoveled sidewalks, etc. adds a significant difficulty factor. you can't just run full, normal strides at regular pace.it's much more physically taxing than, say, 55 degrees, flat pavement in April.there are going to be days when it's -10 out there with 6" of fresh snow.. or day old snow where some people have just left their walks alone to be trod on and packed down. running 3 miles in those conditions is more like 6-7.

That's true. I'm not as treadmill adverse as a lot of the runners here. If it's under 32 and dark, I'm running inside. Wiping out on a patch of ice once was enough for me.

I just shivered at the thought. Not the thought of the cold, but of running on a treadmill......

 

[prosopis]

Awesome report CN Made me want a cheese steak sammich

All the talk about slowing down for the winter is fun to read. Here it is just the opposite. We are moving into prime running weather and the summer is when I want/need to slow it down or do it dreadmill style.

I did 10 x 400 @ 2:00 pace. Glad to be done with it.

*Anyone heard from pigskin liquors recently? I think he has been MIA on face book as well? Hope he is ok.

 

[MAC_32]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

weather is a huge factor here. for those of us who want to run outside year-round, running on ice, uneven packed snow, unshoveled sidewalks, etc. adds a significant difficulty factor. you can't just run full, normal strides at regular pace.it's much more physically taxing than, say, 55 degrees, flat pavement in April.there are going to be days when it's -10 out there with 6" of fresh snow.. or day old snow where some people have just left their walks alone to be trod on and packed down. running 3 miles in those conditions is more like 6-7.

Running on lousy terrain has actually made me a better runner, I'm more aware of my surroundings and my technique. Whenever I run and there's ice/uneven amount of snow on the ground I am extra focused on picking my legs up, most are prone to dragging their feet as you fatigue and if you do that on ice - especially when turning a corner, hello pavement! Overall, snow running has really cleaned up my form when I'm fatigued.

 

[gruecd]

Duck - Don't #### with the Achilles. Trying to heal up one of those myself right now.

 

[SFBayDuck]

Duck - Don't #### with the Achilles. Trying to heal up one of those myself right now.

Oh I know, this was my original injury back in 2009 after my first (and still only) ultra. My damn tight soleus. I think switching to the Hokas with a 4mm drop for all my long runs might have stressed it further, so back to the Cascadias and their 10mm drop for now.

 

[AcerFC]

OK, so here is my breakdown for my first day of 18/55. If it looks like I did something too fast or too slow, let me know. I figured my max HR to be 194

8 miles with 4 at lactate threshold HM pace. Had to bail on last .5 since my feet were literally going numb.

Mile 1 Warm Up- 9:51, HR 156

Mile 2 Warm Up- 10:10, HR 155

Mile 3 LT 1- 8:29, HR 176

Mile 4 LT 2- 8:13, HR 182

Mile 5 LT 3- 8:31, HR 183

Mile 6 LT 4- 8:27, HR 185

Mile 7 Cool Down- 11:50, HR 169

Mile 7.5 Cool Down- 5:38, HR 161

Looks like I was a tad high on miles 4-6. I had forgot what my zone should have been. Other than that, I feel great today and looking forward to my GA 9 tomorrow. Im hoping I can get my HR back to where it was during the summer. I cant be doing 10 minute miles in my GA zone

 

[Juxtatarot]

What's the logic behind lower winter mileage? I don't understand. If you have an early spring marathon, for example, you're going to have to put in the winter miles.

weather is a huge factor here. for those of us who want to run outside year-round, running on ice, uneven packed snow, unshoveled sidewalks, etc. adds a significant difficulty factor. you can't just run full, normal strides at regular pace.it's much more physically taxing than, say, 55 degrees, flat pavement in April.there are going to be days when it's -10 out there with 6" of fresh snow.. or day old snow where some people have just left their walks alone to be trod on and packed down. running 3 miles in those conditions is more like 6-7.

That's true. I'm not as treadmill adverse as a lot of the runners here. If it's under 32 and dark, I'm running inside. Wiping out on a patch of ice once was enough for me.

I just shivered at the thought. Not the thought of the cold, but of running on a treadmill......

Wasn't so bad last night. My own TV, listened to tunes, two hotties on the Stairmasters in front of me....

 

[Sand]

*Anyone heard from pigskin liquors recently? I think he has been MIA on face book as well? Hope he is ok.

Where is he? I was just thinking this the other day.

 

[Ned]

OK, so here is my breakdown for my first day of 18/55. If it looks like I did something too fast or too slow, let me know. I figured my max HR to be 194

8 miles with 4 at lactate threshold HM pace. Had to bail on last .5 since my feet were literally going numb.

Mile 1 Warm Up- 9:51, HR 156

Mile 2 Warm Up- 10:10, HR 155

Mile 3 LT 1- 8:29, HR 176

Mile 4 LT 2- 8:13, HR 182

Mile 5 LT 3- 8:31, HR 183

Mile 6 LT 4- 8:27, HR 185

Mile 7 Cool Down- 11:50, HR 169

Mile 7.5 Cool Down- 5:38, HR 161

Looks like I was a tad high on miles 4-6. I had forgot what my zone should have been. Other than that, I feel great today and looking forward to my GA 9 tomorrow. Im hoping I can get my HR back to where it was during the summer. I cant be doing 10 minute miles in my GA zone

If your mHR is 194, that was too high. Those 180s are all VO2max range (think 5K race pace), so I doubt that your mHR is 194 since you carried the 180s for so long. How much did 4-6 hurt on a scale of 1-10?Here's the ranges I use, FWIW:

Recovery: <= 68% mHR

MLR/LR: 70-75% mHR

MP: 81-86% mHR

LT: 86-91% mHR

VO2 max: 91%+ mHR

So for 194 mHR, your LT miles should be between 167-176.

On the bolded statement - be careful with this. Your HR is an indicator of your current fitness. If it's telling you that GA is 10:00 pacing, then that's it. By forcing yourself back into what you ran over the summer, you're running in the wrong training range, which is a big mistake.

 

[AcerFC]

Thanks Ned. On a scale of 1-10 the miles hurt at a 3, maybe 4. I could have kept up in the 180s for another mile, probably not more.

I read the ranges before I went out but forgot them. I wont push, Ill let it come back on its own. Thanks for the encouragement

 

[gruecd]

*Anyone heard from pigskin liquors recently? I think he has been MIA on face book as well? Hope he is ok.

Where is he? I was just thinking this the other day.

He posted on Facebook on November 10. I'll shoot him a message...

 

[gruecd]

He posted on Facebook on November 10. I'll shoot him a message...

All good. He's on sabbatical this semester, so he's been traveling a lot. Said that he'll try to stop by sometime to catch up and give an update.

 

[koby925]

We move down to the Raleigh area this weekend. Looking forward to a new set of road races this (maybe) winter and spring!

 

[BassNBrew]

We move down to the Raleigh area this weekend. Looking forward to a new set of road races this (maybe) winter and spring!

The Neuse River Greenway is a great place to run. It's not totally done, but long stretches are complete. Check out Umstead too.Not sure if you're a marathon guy, but the Asheville marathon in March at the Biltimore house is a great destination trip/race if you have a significant other.

 

[koby925]

We move down to the Raleigh area this weekend. Looking forward to a new set of road races this (maybe) winter and spring!

The Neuse River Greenway is a great place to run. It's not totally done, but long stretches are complete. Check out Umstead too.Not sure if you're a marathon guy, but the Asheville marathon in March at the Biltimore house is a great destination trip/race if you have a significant other.

Thanks, BnB. The wife already loves the idea of trips to Asheville. Do they do a Half? I'm not a marathon guy...yet?

 

[Ned]

Thanks Ned. On a scale of 1-10 the miles hurt at a 3, maybe 4. I could have kept up in the 180s for another mile, probably not more.I read the ranges before I went out but forgot them. I wont push, Ill let it come back on its own. Thanks for the encouragement

Are you sure it was a 3 or 4 on a scale of 1-10? A 3 or 4 tells me you could carry that pace forever. I'd suggest either not following HR at all or go figure out your true mHR ASAP. If not, you'll just confuse yourself. If you could only keep the 180s for another mile or so, I'd suspect you were pretty close to LT, but it's hard to say without really knowing you. LT should be about an 8 on that 1-10 scale, IMO.GL!

 

[Ned]

We move down to the Raleigh area this weekend. Looking forward to a new set of road races this (maybe) winter and spring!

The Neuse River Greenway is a great place to run. It's not totally done, but long stretches are complete. Check out Umstead too.Not sure if you're a marathon guy, but the Asheville marathon in March at the Biltimore house is a great destination trip/race if you have a significant other.

Thanks, BnB. The wife already loves the idea of trips to Asheville. Do they do a Half? I'm not a marathon guy...yet?

 

[SFBayDuck]

Thanks Ned. On a scale of 1-10 the miles hurt at a 3, maybe 4. I could have kept up in the 180s for another mile, probably not more.I read the ranges before I went out but forgot them. I wont push, Ill let it come back on its own. Thanks for the encouragement

Are you sure it was a 3 or 4 on a scale of 1-10? A 3 or 4 tells me you could carry that pace forever. I'd suggest either not following HR at all or go figure out your true mHR ASAP. If not, you'll just confuse yourself. If you could only keep the 180s for another mile or so, I'd suspect you were pretty close to LT, but it's hard to say without really knowing you. LT should be about an 8 on that 1-10 scale, IMO.GL!

Ned, are you a Friel-follower? I'm reading his book "Total Heart Rate Training" right now. I've just been using Maffetone's method the past few months and focusing almost entirely on building aerobic base, but I want to start mixing in a little higher intensity stuff as well.I'm only about 4 chapters in to the book, but it talked about finding your LT (not mHR) and basing everything on that, basically suggesting a 30 minute time trial with the avg HR the last 20 minutes as the approximate LT. Sounds like you are talking about finding mHR and basing everything on that. If so, what test would you use?Has anyone actually gone into a lab to get tested on this stuff? There is one nearby, and I'm strongly considering it.

 

[belljr]

workout #2 of couch to 5k...

And sorry it's on a treadmill a 2* incline

 

[Juxtatarot]

We move down to the Raleigh area this weekend. Looking forward to a new set of road races this (maybe) winter and spring!

The Neuse River Greenway is a great place to run. It's not totally done, but long stretches are complete. Check out Umstead too.Not sure if you're a marathon guy, but the Asheville marathon in March at the Biltimore house is a great destination trip/race if you have a significant other.

Thanks, BnB. The wife already loves the idea of trips to Asheville. Do they do a Half? I'm not a marathon guy...yet?

Yes, it seems like just a matter of time for Koby!

 

[Juxtatarot]

workout #2 of couch to 5k...And sorry it's on a treadmill a 2* incline

2 is kind of steep. I think you should stick to 1. Why make things more difficult at this point?

 

[sho nuff]

Ok...I know it will help and all...but I finally get what people say.

Taper freaking blows.

These slow ### miles just make me want to get to that line...and then run slow anyway since its a marathon and not a 5k...but still.

So freaking ready for Saturday.

Though, weather looked perfect in the long out forecasts 45/61....current forecast for Saturday in Memphis?

57/66 (better than what it was looking yesteday with 58/69...but still wish it would come down just a smidge...maybe some clouds will help if we get any).

There's still several days left for that forecast to change. That said, 57/66 isn't that bad.

Not bad no...that 69 was starting to piss me off...especially with some predicted humidity.Hoping for race time temps just hovering around 60 and I will be just fine (though, was not expecting to run this in shorts and a singlet when I signed up for a December race...even in Memphis...but I will take this over the alternative of temps in the 20s and 30s)

When's the gun? If its at 7am, you won't have to worry about the highs unless you're running 5+ hours. 60 isn't ideal, but it's not the end of the world either. If this is warmer than what you've trained in for the past 4-6 weeks, I'd be sure to stay cognizant of your sweat rate and make sure to adjust hydration as you need it.

8 is the gun...my wave likely around 8:20 or after by the time I cross the line.It should be ok...hydration will be adjusted. May carry my small belt because I like having water available when I want it (and for when I want GU)...not just when a stop is there. Plus it lets me avoid some of the early slower stops at the beginning of the thing with the half marathoners in there).

 

[sho nuff]

BTW...F Comcast and everything about that company right now.

Service went out yesterday morning. No TV, Internet, or Phone.

Said yesterday it was a local outage in the area...should come back on...blah blah blah.

Nothing last night.

Called this morning...no outage...must be our house. After an hour and a half on the phone...I have an appointment for a technician. On FRIDAY.

Yeah...3 days with nothing...with 2 kids (one with a 3rd grade project that we need the computer for research) and a wife that works from home.

And no TV to give us a break with them.

On the "chat" right now just complaining to the person there...ended up setting up the Hot spot on my phone so we could do a few things on the computer the rest of this week (and we wanted to try it out with the iPad in the car on the way to Memphis Friday.

And the chat person keeps saying...don't worry, we are working on it.

Well...work on getting someone here sooner than Friday.

All she could say was...the technician would call 30 minutes before our appointment...meaning...nobody here til Friday.

Freaking joke.

Im seeing how fast Direct can be out here...Im tired of Comcast's crap for how much I pay them.

 

[BassNBrew]

We move down to the Raleigh area this weekend. Looking forward to a new set of road races this (maybe) winter and spring!

The Neuse River Greenway is a great place to run. It's not totally done, but long stretches are complete. Check out Umstead too.Not sure if you're a marathon guy, but the Asheville marathon in March at the Biltimore house is a great destination trip/race if you have a significant other.

Thanks, BnB. The wife already loves the idea of trips to Asheville. Do they do a Half? I'm not a marathon guy...yet?

There's a half in the fall but that's not on the Biltmore estate. It's 2/3 soft surface so you could fake your way through it. Best part is while you're running, she can check out the Estate at a discount. You'll end up paying to do this sometime regardless, so you might as well get a run in at the same time.

 

[BassNBrew]

Ned, are you a Friel-follower? I'm reading his book "Total Heart Rate Training" right now. I've just been using Maffetone's method the past few months and focusing almost entirely on building aerobic base, but I want to start mixing in a little higher intensity stuff as well.I'm only about 4 chapters in to the book, but it talked about finding your LT (not mHR) and basing everything on that, basically suggesting a 30 minute time trial with the avg HR the last 20 minutes as the approximate LT. Sounds like you are talking about finding mHR and basing everything on that. If so, what test would you use?Has anyone actually gone into a lab to get tested on this stuff? There is one nearby, and I'm strongly considering it.

That method will work and I'm a proponent of using the LT over max hr. I've seen the LT test at 20 min with the last 10 measured as long as the effort is consistant.I've done the lab testing and found it very helpful. Not only do you get a LT, you'll get all of your heart rate zones.