Ran a 10k in June (14 Viewers)

[IvanKaramazov]

I attempted a recovery run today. I went out at a 10:00 pace but at 3/4 of a mile I got some really bad rt knee pain laterally. I slowed down to a fast walk and called it a day at 2 miles. I think I am feeling the effects of running down hill and the new speed I hit. I realize I should take some recovery days but I am so close to hitting 1000 miles for the year I dont want to miss it. I think I will try elyptical for a few days and see how that goes.

 

[Ned]

I attempted a recovery run today. I went out at a 10:00 pace but at 3/4 of a mile I got some really bad rt knee pain laterally. I slowed down to a fast walk and called it a day at 2 miles. I think I am feeling the effects of running down hill and the new speed I hit. I realize I should take some recovery days but I am so close to hitting 1000 miles for the year I dont want to miss it. I think I will try elyptical for a few days and see how that goes.

Seems like we are sharing a brain lately. Don't lose perspective, prosopis. Getting hurt chasing an arbitrary number? :X Your body just told you to chill.

 

[beer 302]

I received notification today that I was pulled from the waitlist to the starting line for the Way Too Cool 50K! With 1000 participants it's one of the bigger ultras around, and it's always fun to be part of a race with ultrastuds like Max King, Rory Bosio , and Tim Twietmeyer......even if I will only see them if they happen to hang around the finish line for several hours after they've crossed.

That's um, way too cool. . . HA! Get it? See what I did there?Yea, I know

That's Awesome Duck! Not sure how you ultra guys do it, need to learn your secrets. I go over 13 and things start to hurt that I didn't know I had

 

[Sand]

I finished. Some basic data.54.43 miles in 11:49. 7231 ft climbing.

Incredible, man. That must have been a heck of a day.BTW, got this email today - you'd get a kick out of it: "You have qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 10 percent in your age group at the Mountain Lakes Triathlon. " Still not going to this thing - freakin' Milwaukee?I have other plans for next year. If everything works it will be epic...

 

[davegameplayer]

Ned Did you ever get an official or unofficial measurement on that buck?

 

[SteelCurtain]

I finished. Some basic data.54.43 miles in 11:49. 7231 ft climbing.

Incredible, man. That must have been a heck of a day.BTW, got this email today - you'd get a kick out of it: "You have qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 10 percent in your age group at the Mountain Lakes Triathlon. " Still not going to this thing - freakin' Milwaukee?I have other plans for next year. If everything works it will be epic...

Isn't Grue a Milwaukee guy? (i.e., its the biggest city near him)

 

[SteelCurtain]

Did an 11.5 mile run last night. 40 degrees and I grinded it out. I don't know if its my lack of motivation, depression post marathon, or just body still recovering.

Slogged through it at 9:40 pace, which was harder than it should have been.

Legs were tight last night post run. So, I'll let this play out for a couple more weeks and then try to intensify my training.

great races by a bunch of you guys. Keep it up and congratulations!

 

[IvanKaramazov]

Did an 11.5 mile run last night. 40 degrees and I grinded it out. I don't know if its my lack of motivation, depression post marathon, or just body still recovering.

Probably a combination of all three. Completely normal -- things will click back into place before too long.

 

[Ned]

Ned Did you ever get an official or unofficial measurement on that buck?

Unofficially we measured him at 193 5/8. Waiting for the required 60 day drying period before the state biologist can officially score him. Been getting a lot of attention because of this thing. Outdoor Life magazine is doing a story on him right now. It's been pretty wild, to say the least.Do you hunt?

Did an 11.5 mile run last night. 40 degrees and I grinded it out. I don't know if its my lack of motivation, depression post marathon, or just body still recovering.Slogged through it at 9:40 pace, which was harder than it should have been. Legs were tight last night post run. So, I'll let this play out for a couple more weeks and then try to intensify my training.great races by a bunch of you guys. Keep it up and congratulations!

I'm right there with ya, GB. It feels like I've lost a lot of fitness since the marathon. I'm chalking it up to leaving every drop out there and my body's still recovering.

 

[MAC_32]

Solid 3 day stretch for me

Did an easy 5 (42 mins) Monday followed by a 20 minute core workout, did a 30 minute superset high intensity total body workout Tuesday morning and followed it up with a hard 4 (27 mins) last night, banged out an easy 7 (hour 2 mins) this morning. Giving the running legs a rest tomorrow, another full body workout but going to take it slower throughout and extend to closer to 60 mins.

 

[MAC_32]

Ned Did you ever get an official or unofficial measurement on that buck?

Unofficially we measured him at 193 5/8. Waiting for the required 60 day drying period before the state biologist can officially score him. Been getting a lot of attention because of this thing. Outdoor Life magazine is doing a story on him right now. It's been pretty wild, to say the least.Do you hunt?

Did an 11.5 mile run last night. 40 degrees and I grinded it out. I don't know if its my lack of motivation, depression post marathon, or just body still recovering.Slogged through it at 9:40 pace, which was harder than it should have been. Legs were tight last night post run. So, I'll let this play out for a couple more weeks and then try to intensify my training.great races by a bunch of you guys. Keep it up and congratulations!

I'm right there with ya, GB. It feels like I've lost a lot of fitness since the marathon. I'm chalking it up to leaving every drop out there and my body's still recovering.

Definitely part of it, but you've mentally been working towards a goal all year and now you're not. Definitely has an effect on your performance. Best mentally to take a break from creating racing goals so you're fresh come February or March or whenever you start into training again, but another goal in the interim should improve your performances in the meantime.

 

[davegameplayer]

Unofficially we measured him at 193 5/8. Waiting for the required 60 day drying period before the state biologist can officially score him. Been getting a lot of attention because of this thing. Outdoor Life magazine is doing a story on him right now. It's been pretty wild, to say the least.

Do you hunt?

That's awesome. Yes but I mainly hunt birds. But can definitely appreciate a nice animal.

 

[gruecd]

Isn't Grue a Milwaukee guy? (i.e., its the biggest city near him)

I'm in Appleton. About 90 minutes from Milwaukee.

 

[BassNBrew]

I finished. Some basic data.54.43 miles in 11:49. 7231 ft climbing.

Incredible, man. That must have been a heck of a day.BTW, got this email today - you'd get a kick out of it: "You have qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 10 percent in your age group at the Mountain Lakes Triathlon. " Still not going to this thing - freakin' Milwaukee?I have other plans for next year. If everything works it will be epic...

Long course nationals are in Anderson, SC this year. BS&G registration is coming up Feb 1 if you're still interested.

 

[Sand]

I finished. Some basic data.54.43 miles in 11:49. 7231 ft climbing.

Incredible, man. That must have been a heck of a day.BTW, got this email today - you'd get a kick out of it: "You have qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 10 percent in your age group at the Mountain Lakes Triathlon. " Still not going to this thing - freakin' Milwaukee?I have other plans for next year. If everything works it will be epic...

Long course nationals are in Anderson, SC this year. BS&G registration is coming up Feb 1 if you're still interested.

BS&G is on my schedule. Gonna try to get PSL to use my house as a stopover and we can drive the rest of the way together, in fact. I'm gonna be ready - in shape and 10 lbs lighter than I am now. Anderson, SC actually sounds pretty cool, particularly since I am a Clemson grad. Still, if my training works out next year I'm really thinking of taking a crack at earning a brick up in Maryland. That will be quite the adventure. We'll see if I can hold up.-----On my end I finally got back on the road and ran a little bit at lunch. What a beautiful day - 50 and not a cloud in the sky. Did 3.5 with the intention of going real easy. Which of course meant that I felt great by the end and did the last 1/4 mile at 5:30 pace.

 

[2Young2BBald]

Still, if my training works out next year I'm really thinking of taking a crack at earning a brick up in Maryland. That will be quite the adventure. We'll see if I can hold up.

Savage Man? If so, Love the look of the swim and the run, but that bike would make me :X

 

[Hang 10]

Just finished my last run before my 50k Saturday. Carbing up now.

 

[BassNBrew]

Just finished my last run before my 50k Saturday. Carbing up now.

Go get 'em.

 

[tri-man 47]

Just finished my last run before my 50k Saturday. Carbing up now.

Fire up! The team's last big race of 2012?

 

[mr. furley]

I finished. Some basic data.54.43 miles in 11:49. 7231 ft climbing.

Incredible, man. That must have been a heck of a day.BTW, got this email today - you'd get a kick out of it: "You have qualified for the Olympic-Distance race at the 2013 USA Triathlon Age Group National Championships on August 10 in Milwaukee, Wis., after finishing in the top 10 percent in your age group at the Mountain Lakes Triathlon. " Still not going to this thing - freakin' Milwaukee?I have other plans for next year. If everything works it will be epic...

milwaukee in august is pretty fun. street festivals everywhere

 

[Sand]

Still, if my training works out next year I'm really thinking of taking a crack at earning a brick up in Maryland. That will be quite the adventure. We'll see if I can hold up.

Savage Man? If so, Love the look of the swim and the run, but that bike would make me :X

Thinkin' about it. The swim is flat - not worried about that one. The bike looks awesome. I do rides around here with 100'/mile of climbing and they are tough, but not horrific. I would leave the tri bike at home and sport the roadie - just ride a fun ride. The run, though, looks ugly. The lure of the wall and getting a brick is a siren call, though.Speaking of swimming, I got back to the pool tonight. Was sick this weekend and work has been absolutely insane, so I haven't done anything since Saturday. Got in the pool tonight and ripped off a 1:04 100. That woke me up. Then a 200 in 2:27. Absolutely smokin'. Finished things off with a 6:30 500, which, considering I'm old, (really) fat, and out of shape is a superb effort. I need to get sick more often. Well, not really, but still the times tonight were just sick (you know, the other kind of sick).

 

[Sand]

milwaukee in august is pretty fun. street festivals everywhere

For the record I have never been to Milwaukee. If it is anything like Madison (which I thought was awesome) it would be a kickin' place. I was just thinking that I'm not traveling halfway across the US to get my butt handed to me. Hell, I can get my ### whupped just fine closer to home.

 

[MAC_32]

Just finished my last run before my 50k Saturday. Carbing up now.

KILL IT!

 

[SFBayDuck]

Just finished my last run before my 50k Saturday. Carbing up now.

KILL IT!

Go get it!

 

[SFBayDuck]

Have any of you specifically worked on increasing your running cadence? I'd like to get a lot closer to 180 than I am now, and went to iTunes thinking of finding songs at 160/170/180 bpm to build playlists around to use during drills, and found a bunch of running cadence apps as well. Before I started downloading stuff I figured I'd come here and ask.

Any thoughts on ways to work on this? Any specific drills or experience?

 

[gruecd]

Have any of you specifically worked on increasing your running cadence? I'd like to get a lot closer to 180 than I am now, and went to iTunes thinking of finding songs at 160/170/180 bpm to build playlists around to use during drills, and found a bunch of running cadence apps as well. Before I started downloading stuff I figured I'd come here and ask.Any thoughts on ways to work on this? Any specific drills or experience?

Nope. I don't worry about foot strike, and I don't worry about cadence. I just run.

 

[MAC_32]

Have any of you specifically worked on increasing your running cadence? I'd like to get a lot closer to 180 than I am now, and went to iTunes thinking of finding songs at 160/170/180 bpm to build playlists around to use during drills, and found a bunch of running cadence apps as well. Before I started downloading stuff I figured I'd come here and ask.Any thoughts on ways to work on this? Any specific drills or experience?

No, noly thing I've done is build playlists for different interval runs. Some with shorter up tempo blasts with shorter periods between up tempo blasts and others that are longer - for both. Sometimes mix and match.Like grue, I don't worry about foot strike. Just go. The less thinking I have to do during my runs the better, that's why I have the playlists constructed like I do so I know when it's go time again and I know when to stop.

 

[Sudoku_in_the_Bathtub]

Damn impressive comeback for a 4x100 relay...

http://sports.yahoo.com/blogs/highschool-prep-rally/holy-cow-australian-prep-anchor-closes-biggest-relay-153749928.html

 

[2Young2BBald]

Have any of you specifically worked on increasing your running cadence? I'd like to get a lot closer to 180 than I am now, and went to iTunes thinking of finding songs at 160/170/180 bpm to build playlists around to use during drills, and found a bunch of running cadence apps as well. Before I started downloading stuff I figured I'd come here and ask.

Any thoughts on ways to work on this? Any specific drills or experience?

The Garmin Ant+ Foot Pod will register run cadence. I am out of town and don't have my Garmin, but I'd think it could be one of the fields and you may even be able to set an alarm similar to a pace alarm.

 

[2Young2BBald]

Still, if my training works out next year I'm really thinking of taking a crack at earning a brick up in Maryland. That will be quite the adventure. We'll see if I can hold up.

Savage Man? If so, Love the look of the swim and the run, but that bike would make me :X

Thinkin' about it. The swim is flat - not worried about that one. The bike looks awesome. I do rides around here with 100'/mile of climbing and they are tough, but not horrific. I would leave the tri bike at home and sport the roadie - just ride a fun ride. The run, though, looks ugly. The lure of the wall and getting a brick is a siren call, though.Speaking of swimming, I got back to the pool tonight. Was sick this weekend and work has been absolutely insane, so I haven't done anything since Saturday. Got in the pool tonight and ripped off a 1:04 100. That woke me up. Then a 200 in 2:27. Absolutely smokin'. Finished things off with a 6:30 500, which, considering I'm old, (really) fat, and out of shape is a superb effort. I need to get sick more often. Well, not really, but still the times tonight were just sick (you know, the other kind of sick).

Speaking of FAT, I am primed to compete in the thread version of Biggest Loser. I have been travelling for work straight since the Sunday after Thanksgiving, so I carried the holiday weight gain right in to a few weeks of eating out and missing workouts. AND, I haven't swam in three weeks, so your ridiculous speed is making my Jonesing for a swim even worse.

 

[prosopis]

I have done nothing. Starting to feel like a slug. I figure I will get back at it on Monday. That should be enough rest, right??

 

[Sand]

Still, if my training works out next year I'm really thinking of taking a crack at earning a brick up in Maryland. That will be quite the adventure. We'll see if I can hold up.

Savage Man? If so, Love the look of the swim and the run, but that bike would make me :X

Thinkin' about it. The swim is flat - not worried about that one. The bike looks awesome. I do rides around here with 100'/mile of climbing and they are tough, but not horrific. I would leave the tri bike at home and sport the roadie - just ride a fun ride. The run, though, looks ugly. The lure of the wall and getting a brick is a siren call, though.Speaking of swimming, I got back to the pool tonight. Was sick this weekend and work has been absolutely insane, so I haven't done anything since Saturday. Got in the pool tonight and ripped off a 1:04 100. That woke me up. Then a 200 in 2:27. Absolutely smokin'. Finished things off with a 6:30 500, which, considering I'm old, (really) fat, and out of shape is a superb effort. I need to get sick more often. Well, not really, but still the times tonight were just sick (you know, the other kind of sick).

Speaking of FAT, I am primed to compete in the thread version of Biggest Loser. I have been travelling for work straight since the Sunday after Thanksgiving, so I carried the holiday weight gain right in to a few weeks of eating out and missing workouts. AND, I haven't swam in three weeks, so your ridiculous speed is making my Jonesing for a swim even worse.

Where is the :kickintheass: smiley in this place? BTW, you should register and come down to do Blood, Sweat and Gears. Should be excellent.

 

[BassNBrew]

I have done nothing. Starting to feel like a slug. I figure I will get back at it on Monday. That should be enough rest, right??

Yeah. I'm hoping my soreness is gone tomorrow. Hammys and knees are great. Calves have a small bark. I was concerned about my right foot but it's better. Feet came through great...no blisters or toenail damage. Quads and elbows are still killing me.Regardless, I'm doing a bike class tomorrow and starting to run this weekend. 10-13 should seem like a warmup now.

 

[tri-man 47]

Damn impressive comeback for a 4x100 relay...http://sports.yahoo.com/blogs/highschool-prep-rally/holy-cow-australian-prep-anchor-closes-biggest-relay-153749928.html

Dang! Faster cadence. SFDuck - while I am alert to the cadence, I just haven't taken time to focus on it or count my rotations per minute. I should be more mindful though. Late in a race (especially a 5K), the ways to hold speed are to maintain a long stride or increase the cadence to offset a shortened stride. But again, I haven't clocked myself. I feel it would be helpful data to have.prosopis - a rule of thumb is a day off for each hour of racing. An easy run would be good to get the blood flowing through sore legs. Sand - :finger: If I hopped in a pool, I'd be happy to swim 50 yards in 1:00. And even in my serious swim training, my best was maybe :45 per 50.

 

[mr. furley]

milwaukee in august is pretty fun. street festivals everywhere

For the record I have never been to Milwaukee. If it is anything like Madison (which I thought was awesome) it would be a kickin' place. I was just thinking that I'm not traveling halfway across the US to get my butt handed to me. Hell, I can get my ### whupped just fine closer to home.

nothing like Madison. more rough around the edges but it has fun in summer

 

[mr. furley]

Have any of you specifically worked on increasing your running cadence? I'd like to get a lot closer to 180 than I am now, and went to iTunes thinking of finding songs at 160/170/180 bpm to build playlists around to use during drills, and found a bunch of running cadence apps as well. Before I started downloading stuff I figured I'd come here and ask.Any thoughts on ways to work on this? Any specific drills or experience?

i have been counting steps for the first minute since i started running. if i'm around 175 after the first minute the rest of my run is good. if i'm 150ish then i know i need to reel it back in. periodically throughout i'll take a minute to count em again.. see if i'm running right. works for me.

 

[gruecd]

nothing like Madison.

....besides political persuasion.

 

[tri-man 47]

I have been travelling for work straight since the Sunday after Thanksgiving, so I carried the holiday weight gain right in to a few weeks of eating out and missing workouts. AND, I haven't swam in three weeks, so your ridiculous speed is making my Jonesing for a swim even worse.

1) Nothing like a long hotel hallway for a solid lunge workout2) Nothing like a short, shallow hotel pool to practice alt breathing and dolphin kicks, or to work the legs with some high-knee resistance running.Just sayin' ...

 

[beer 302]

I have done nothing. Starting to feel like a slug. I figure I will get back at it on Monday. That should be enough rest, right??

Your body will let you know

I have done nothing. Starting to feel like a slug. I figure I will get back at it on Monday. That should be enough rest, right??

Yeah. I'm hoping my soreness is gone tomorrow. Hammys and knees are great. Calves have a small bark. I was concerned about my right foot but it's better. Feet came through great...no blisters or toenail damage. Quads and elbows are still killing me.

I get the legs, why are the elbows sore?For me, haven't done much of anything in the last two weeks. Did about 17 miles total last week and it will probably be less than that this week. Finally got into some new shoes last night so I'm excited to get back at it. Going to hit the dreadmill tomorrow and see how these fit, hoping they work out. for anyone in NC, Omega sports did me right so I'm pimping them out. Took back the Asics I had bought in October with 160+ road miles on them for full credit (when I bought them on sale) and applied it against the new pair Pretty happy about getting Asics GT-2000's for $6. Went from a 13 2E to a 13 4E

 

[Ned]

160mi and full credit?! Wow that's fantastic. Kudos to them.

 

[beer 302]

Good deal on Injinji socks

 

[gruecd]

I have been travelling for work straight since the Sunday after Thanksgiving, so I carried the holiday weight gain right in to a few weeks of eating out and missing workouts. AND, I haven't swam in three weeks, so your ridiculous speed is making my Jonesing for a swim even worse.

1) Nothing like a long hotel hallway for a solid lunge workout2) Nothing like a short, shallow hotel pool to practice alt breathing and dolphin kicks, or to work the legs with some high-knee resistance running.Just sayin' ...

I've even heard that some hotels have gyms now with treadmills and ellipticals and stuff....

 

[SFBayDuck]

I have done nothing. Starting to feel like a slug. I figure I will get back at it on Monday. That should be enough rest, right??

Your body will let you know

I have done nothing. Starting to feel like a slug. I figure I will get back at it on Monday. That should be enough rest, right??

Yeah. I'm hoping my soreness is gone tomorrow. Hammys and knees are great. Calves have a small bark. I was concerned about my right foot but it's better. Feet came through great...no blisters or toenail damage. Quads and elbows are still killing me.

I get the legs, why are the elbows sore?

Everything is sore after that long on your feet. After my last trail race (6 hrs), my entire torso was sore for 2 days.

 

[beer 302]

Everything is sore after that long on your feet. After my last trail race (6 hrs), my entire torso was sore for 2 days.

Makes sense, there are parts of me I didn't know I had that hurt after a particularly long run and that's about 1/3 of the distance. Your eyelids probably hurt after 50 miles.

 

[sho nuff]

Everything is sore after that long on your feet. After my last trail race (6 hrs), my entire torso was sore for 2 days.

Makes sense, there are parts of me I didn't know I had that hurt after a particularly long run and that's about 1/3 of the distance. Your eyelids probably hurt after 50 miles.

Hah...My elbows were not hurting...by my shoulders and neck were...that is a lot of arm swinging going on and I don't even have a big arm swing when I run.I liken it to that first round of golf after a few months off. Just muscles aching that your body is not always used to using that much.

 

[tri-man 47]

I have been travelling for work straight since the Sunday after Thanksgiving, so I carried the holiday weight gain right in to a few weeks of eating out and missing workouts. AND, I haven't swam in three weeks, so your ridiculous speed is making my Jonesing for a swim even worse.

1) Nothing like a long hotel hallway for a solid lunge workout2) Nothing like a short, shallow hotel pool to practice alt breathing and dolphin kicks, or to work the legs with some high-knee resistance running.Just sayin' ...

I've even heard that some hotels have gyms now with treadmills and ellipticals and stuff....

Yes, there's that. Nevertheless ...

 

[2Young2BBald]

I have been travelling for work straight since the Sunday after Thanksgiving, so I carried the holiday weight gain right in to a few weeks of eating out and missing workouts. AND, I haven't swam in three weeks, so your ridiculous speed is making my Jonesing for a swim even worse.

1) Nothing like a long hotel hallway for a solid lunge workout2) Nothing like a short, shallow hotel pool to practice alt breathing and dolphin kicks, or to work the legs with some high-knee resistance running.Just sayin' ...

I've even heard that some hotels have gyms now with treadmills and ellipticals and stuff....

Yes, there's that. Nevertheless ...

Travelling for a few days, sure its easy to get by. Travelling for three straight weeks, Mon-Fri, not as easy. I did get in a few treadmill runs, one with a belt so loose it was like running on ice and a ride in one of those awful sit down bikes. Missing my bi-weekly swims is what really tossed me off. Plus, I don't have a booze or food off valve when out to dinner. Back home after a 7 hour drive and am going to muster of the energy for a run around 5ish so I can take in the Christmas lights at dusk. I'd bet I have chucked 6+ pounds on, which is like 15 on you normal sized guys.

 

[BassNBrew]

I get the legs, why are the elbows sore?

I suspect I was flexing my arms while swinging them going uphill and power walking rather than staying relaxed.

 

[sho nuff]

Like others...the post marathon/race and start of winter "off season" have gotten to me.

Been pretty lax about my running...combined with sick kids at home have made it hard.

Probably good overall to give my legs this rest...but a bit too much of it for me. So got out for only my 2nd run post marathon. Another little easy 5 miles that felt really good...slower than i may have wanted and took a sec for the legs to get back into it...but really felt good.

I have been better about getting in some light weight work and core work this past week and a half or so.

 

[FUBAR]

Finally bit the bullet and signed up for the Nashville/country music marathon in late April. Needed motivation to go from shorter speed runs to distance, with the goal of a full Ottoman in October or next year.

12 miles at a comfortable 7:40 today. Not bad But the last 4 was a little rough.