Ran a 10k in June (3 Viewers)

[sho nuff]

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.

Running the full?In addition to the distance...make sure to add in hillwork for for this one and be prepared for miles 3-5 at a nice little incline. After that its not so bad on the first half.

 

[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.

Running the full?In addition to the distance...make sure to add in hillwork for for this one and be prepared for miles 3-5 at a nice little incline. After that its not so bad on the first half.

Absolutely. Good advice. I've ran the full 4 times and the half 3 times. We have family just south of Nashville and lived an hour northwest of Nashville for 4 years. Love the event.

 

[sho nuff]

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.

Running the full?In addition to the distance...make sure to add in hillwork for for this one and be prepared for miles 3-5 at a nice little incline. After that its not so bad on the first half.

Absolutely. Good advice. I've ran the full 4 times and the half 3 times. We have family just south of Nashville and lived an hour northwest of Nashville for 4 years. Love the event.

Ahh...very cool.Ran the half last year and will again this year as I run with a group of about 100 people raising money for Childhood Cancer research.And I agree...great event. Will be happier this year staying right near the start and not driving in. Group I run with gets a block of rooms at the Holiday Inn there right at the starting corrals.

 

[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.

Running the full?In addition to the distance...make sure to add in hillwork for for this one and be prepared for miles 3-5 at a nice little incline. After that its not so bad on the first half.

Absolutely. Good advice. I've ran the full 4 times and the half 3 times. We have family just south of Nashville and lived an hour northwest of Nashville for 4 years. Love the event.

Ahh...very cool.Ran the half last year and will again this year as I run with a group of about 100 people raising money for Childhood Cancer research.And I agree...great event. Will be happier this year staying right near the start and not driving in. Group I run with gets a block of rooms at the Holiday Inn there right at the starting corrals.

Awesome. I've always wanted to stay there with a group, but I'll be staying about 30 minutes (normal traffic) from the stadium, so it will be an early morning. Last time we ran this was 2010 and my group of 3 got stuck in traffic, arrived late to the stadium, got the last bus, and started at the back of the pack. First five miles was interesting as we passed walkers and slow runners. Easily my worst time, but it was still fun.

 

[sho nuff]

Awesome. I've always wanted to stay there with a group, but I'll be staying about 30 minutes (normal traffic) from the stadium, so it will be an early morning. Last time we ran this was 2010 and my group of 3 got stuck in traffic, arrived late to the stadium, got the last bus, and started at the back of the pack. First five miles was interesting as we passed walkers and slow runners. Easily my worst time, but it was still fun.

Yeah...was the worst "time" of my 4 halfs last year...but had a ton of fun on the course with the support (and a few beers).Last year I got stuck in traffic and decided it was not worth the hassle of driving to the stadium.Thankfully, the group I was running with had free shuttle pass/bracelets they handed out to everyone...so I had that with me and got out of the traffic and drove over near the start. Took the shuttle back to a block away from my car afterward.This time around staying there at the Holiday Inn...both Friday and Saturday as the group hangs around and has lunch (and hits the pool if its warm enough) and may even go out later that night if we get someone to watch the kids.

 

[Ned]

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.

I remember you being fast, but wow dude. That's flyin for a comfortable MLR.

 

[IvanKaramazov]

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.

I remember you being fast, but wow dude. That's flyin for a comfortable MLR.

Yeah, that's my LT pace.

 

[Hang 10]

Whose got two thumbs and is an ultra-marathoner??? This guy

Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats.

Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info.

Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

 

[BassNBrew]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

Congrats.

 

[sho nuff]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

Enjoy that day (or 2 or 3)...you earned it for sure.Congrats.

 

[FUBAR]

Whose got two thumbs and is an ultra-marathoner??? This guy

Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats.

Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info.

Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

You say that now, but wait A free months.Congrats, trail marathons/ultras rock. I've only done one but want another.

 

[FUBAR]

What do you all think about a training plan that only consists of a long distance run on Saturday, a speed workout mid week, one mid distance run but also two days of squats or cross fit type workouts?

 

[Sand]

What do you all think about a training plan that only consists of a long distance run on Saturday, a speed workout mid week, one mid distance run but also two days of squats or cross fit type workouts?

What do I think? I think you'll be getting a marriage proposal from Tri-man anytime now...

 

[tri-man 47]

What do you all think about a training plan that only consists of a long distance run on Saturday, a speed workout mid week, one mid distance run but also two days of squats or cross fit type workouts?

What do I think? I think you'll be getting a marriage proposal from Tri-man anytime now...

I think it can be an effective way to train. This can still allow you to do the long run on tired legs, which I believe is beneficial. But overall, the cross-training is certainly good!

--

Hang 10 - way to go!!! Of course, you'll probably feel even worse tomorrow. You might want to soak in a cold/ice bath for a while today. Wear a stocking cap and bring your favorite adult beverage. You'll hate the first 30 seconds, but your legs will thank you later. Congrats on a great achievement.

 

[BassNBrew]

What do you all think about a training plan that only consists of a long distance run on Saturday, a speed workout mid week, one mid distance run but also two days of squats or cross fit type workouts?

Pretty much where I'm at or have been at. Hit the key workouts and have fun.

 

[beer 302]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

Nice job Hang 10!!!

 

[Juxtatarot]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

Nice job Hang 10!!!

 

[Juxtatarot]

Week one of training complete for me:

Tu: 9 miles with 4 at LT. First run was the worst of the week. Ran 3 up, then started out a little under half marathon pace. I made it about 1/2 mile before saying, "#### this!" and falling back to more of a long pace. After another few miles I decided I'd try it again to salvage something. Made it 3/4 of a mile before giving up again. I just didn't have it for speed work. Ended up finishing the 9 at 7:38 average pace, 154 average heart rate.

Wed: 11 mile medium long run. 7:49 average pace, heart rate monitor slipped off so no data in that regard. I felt very comfortable with that pace and tried to get myself to slow down several times. Fatigued a little near the end but not to bad.

Thur: 5 mile recovery run. Decided to do this on the treadmill to make sure I didn't run too fast. Pace a touch under 9:00.

Fri: 9 general aerobic. Because I failed on Tuesday, I decided to make up the speedwork for this run. I decided I wouldn't look at my watch besides at the splits. After 2 up, had miles of 6:42/165 HR, 6:48/168 HR, 6:40/169 HR, then 4 down. I planned on 4 LT miles but was gassed after the 3. Better, of course, but not what I wanted. My half marathon PR from September was at 6:42 pace so these we're even at the pace I wanted.

Sat: 5 recovery miles. Treadmill again. Same pace as Thursday.

Sun: 15 medium long run. 7:56 average pace, 147 average heart rate. I was pleased with this one. Heart rate creeped up and I started tiring the last few miles but these were against a stiff breeze. I'm not sure how much of an impact that had. Fairly pleased with this run.

54 total miles for the week. I think my highest week ever is 55. Decent first week, overall. Obviously I'm not where I want to be, particularly with the speed work, but the nice thing about an 18 week plan is you have plenty of time to catch up and several opportunities for redeeming runs.

 

[FUBAR]

Week one of training complete for me:

Tu: 9 miles with 4 at LT. First run was the worst of the week. Ran 3 up, then started out a little under half marathon pace. I made it about 1/2 mile before saying, "#### this!" and falling back to more of a long pace. After another few miles I decided I'd try it again to salvage something. Made it 3/4 of a mile before giving up again. I just didn't have it for speed work. Ended up finishing the 9 at 7:38 average pace, 154 average heart rate.

Wed: 11 mile medium long run. 7:49 average pace, heart rate monitor slipped off so no data in that regard. I felt very comfortable with that pace and tried to get myself to slow down several times. Fatigued a little near the end but not to bad.

Thur: 5 mile recovery run. Decided to do this on the treadmill to make sure I didn't run too fast. Pace a touch under 9:00.

Fri: 9 general aerobic. Because I failed on Tuesday, I decided to make up the speedwork for this run. I decided I wouldn't look at my watch besides at the splits. After 2 up, had miles of 6:42/165 HR, 6:48/168 HR, 6:40/169 HR, then 4 down. I planned on 4 LT miles but was gassed after the 3. Better, of course, but not what I wanted. My half marathon PR from September was at 6:42 pace so these we're even at the pace I wanted.

Sat: 5 recovery miles. Treadmill again. Same pace as Thursday.

Sun: 15 medium long run. 7:56 average pace, 147 average heart rate. I was pleased with this one. Heart rate creeped up and I started tiring the last few miles but these were against a stiff breeze. I'm not sure how much of an impact that had. Fairly pleased with this run.

54 total miles for the week. I think my highest week ever is 55. Decent first week, overall. Obviously I'm not where I want to be, particularly with the speed work, but the nice thing about an 18 week plan is you have plenty of time to catch up and several opportunities for redeeming runs.

Week one? Dude. I might get to this total distance a month before a marathon. (but then, we have differing training regimes) Still, that's great!Did my favorite "quick kick my own ###" workout this morning. Tabata Sprints, Only 4 minutes.... warm up on the treadmill for a few minutes, stretch and set it up - go to 12% incline and 7:30 pace, go 20 seconds, rest 10 seconds, 8 times. (then Throw up or at least walk around slightly dazed and destroyed.) After walking for a few minutes, hit pull downs and row, then stairs for 15 minutes, more pull downs and rows, then some abs and back extensions.

Tomorrow run 8M with some chest work.

 

[IvanKaramazov]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

Nice job. I can only imagine how tough these sorts of events must be.

 

[AcerFC]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

 

[SFBayDuck]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

Congrats, and solid time! I'd imagine you are hobbling around even more today.

 

[tri-man 47]

OK, time for the 3rd annual year-end reports! Copy/paste your responses to any or all of the following. Call it our holidays gifts to each other as we share in the stories and successes of the year. Ideally, hold your posts until next week so we can enjoy reading them through during the holiday week. It might help if those that don't have their races for the year in their sigs post a quick list this week so we remember some of the earlier events that might have slipped our minds. It certainly was a fantastic year - lots of training improvements, race successes (and some failures to learn from), and new experiences.

PRs this year:

New accomplishments (distance, or type of event):

Your favorite or proudest race of the year:

Favorite memory within training or a race:

In general, your favorite “go to” workout (distance or course):

Specifically, your most productive training workout:

Oddest/funniest experience (yours or others) you recall from the year:

Best memories of other guys’ race experiences this year:

Total run mileage for the year:

Significant cross-training during the year:

Your goal(s) for the year ahead:

 

[Ned]

Whose got two thumbs and is an ultra-marathoner??? This guy Finished my first 50k trail run yesterday and man do I feel like somebody beat my legs with baseball bats. Damn, I'm never doing THAT again. Took me 5 hours and 25 minutes...and yes, after 27 miles there was some walking...lots of it. My knees and feet felt awful and apparently I didn't get enough salt in me because my quads really were cramping badly. After I finished, my buddy who talked me into this insanity, told me "oh, I forgot to tell you about the salt tablets and motrin." Yeah, that would have been helpful info. Anyways, I'm just happy that finished and can check one more distance off my list. Seem like a good day to lay on the couch and watch football.

Congrats!

 

[IvanKaramazov]

PRs this year: All of them. 5K: 22:10 --> 22:08. 10K: 47:55 --> 46:24. Half: 1:47:05 --> 1:43:02. Full: 3:58:54 --> 3:50:04.

New accomplishments (distance, or type of event): Nothing new other than a bunch of additional miles.

Your favorite or proudest race of the year: This is a tough call. I really enjoyed my marathon because I just crushed the last 10K and felt great through the entire race, but my half was a lot better proportionally. I'm going to go with the half, but tomorrow I might change my mind.

Favorite memory within training or a race: Doing intervals in the middle of thunderstorm. The lightning was a couple of miles away, but it was still epic.

In general, your favorite go to workout (distance or course): 10 w/ 6 @ LT pace. I did this several times while training for my half and several more times training for the full. This workout is money.

Specifically, your most productive training workout: The above?

Oddest/funniest experience (yours or others) you recall from the year: At least for me, it was this lady who walked out onto the course at mile 22 or something of Twin Cities and started berating some guy who was walking. I still can't believe she didn't get punched in the face or fed to the monster in the crate under the stairs. (Bonus points if you get the reference).

Best memories of other guys race experiences this year: Easy. Ned annihilating Philly.

Total run mileage for the year: TBD. Should be ~1900.

Significant cross-training during the year: What is this cross-training of which you speak?

Your goal(s) for the year ahead: I'm not doing a marathon next year, and any PRs will be contition-dependent. As ridiculous as this sounds, I think my goal is to do well in our local running club's point standings. Just by running more local events, I would have finished 2nd this year with reasonable finishes out of several hundred eligible folks.

 

[Miscellaneous]

PRs this year: PR in the Half Marathon - 2:39. Only previous HM was a while back, and I know it was 3+

New accomplishments (distance, or type of event): I don't hate my life when I run anymore.

Your favorite or proudest race of the year: Disneyland 1/2M

In general, your favorite “go to” workout (distance or course): 5.5 mile course around my house - approximately 900 feet of gain across it.

Total run mileage for the year: Didn't start cataloging until late in the year. Got a 50-mile October, which I'm very proud of.

Your goal(s) for the year ahead:

(1) 50+ miles each month of 2013

(2) Another 1/2M in under 2:30

(3) Sub-30 5K

(4) Run a Tough Mudder or Warrior Dash-type event

 

[Hang 10]

Appreciate all the kind words.

Actually, don't really feel all that bad today. Got in the gym today did 20min on the bike and the did some stretching. Probably do some weights tomorrow and then hit some crossfit workouts. Gonna relax on the running til the new year and then start training for a half marathon in march.

 

[Sand]

PRs this year: 5k swim time destroyed (by 3 minutes or so)

New accomplishments (distance, or type of event): Finished a century, which was pretty cool.

Your favorite or proudest race of the year: Won AG and finished 10th overall (out of 150 or so) in my 5k swim. Won AG out of 50 in a sprint tri. That AG had lots of training buddies in there, so the shine on that one lasted a while.

Favorite memory within training or a race: Easy - in a sprint tri at the beach I led the bike for most of the way. Averaged 26mph. for the leg and was the guy getting paced by the moto the whole way. That was awesome. Easily most fun 20 minutes of the year.

In general, your favorite “go to” workout (distance or course): The good ole' Tuesday tri puke fest bike ride. 27 miles of pure hammer (and one demon of a hill).

Specifically, your most productive training workout: The first century of the year in which I dropped everyone at mile 60-80 and just took off. Never felt better on a bike and really gave me the impetus to hit cycling hard this year.

Best memories of other guys’ race experiences this year: A ton of these. From Dexter dragging himself through a HIM. Being jealous of 2Y and his awesome adventure tri. Again jealous of Dexter and co. at Iceman. Ned at Philly. BnB destroying Mt. Mitchell (I think that was this year). The one that really stood out, though, was easily tri-man's HM. I was taken aback by the monumental leap forward in performance. He should still be in the afterglow of that one.

Total run mileage for the year: Pitiful. Though my bike mileage is doing pretty good.

Significant cross-training during the year: All I do is cross train.

Your goal(s) for the year ahead: Earn a brick.

 

[prosopis]

Hang 10- That is awesome

Ivan- Saw you on BLOPS2 Sunday. Now you know how bad I am

I did 3 miles at 9:49 today. Lots of right knee pain. I was fine for about 1.5 miles and I think I could have gutted out more but I figured why be a hero and I stopped at 3 miles.

I am going to wait to do my year end report until I know what my final mileage is. I am chasing an arbitrary number and it is going to be close. Especially if my knee keeps bothering me.

 

[Hang 10]

Oh yeah, PR's this year:

5K - 19:11

10K - 40:55

25K* - 1:55:45

30K* - 2:24:22

Marathon* - 3:35:09

50K* - 5:25:12

*First race at this distance.

2012 was a pretty good year of racing for me.

 

[wilked]

PRs this year: Ran my fastest half ever http://connect.garmin.com/activity/228202233

New accomplishments (distance, or type of event): Just starting to get into trail running, ran a couple 10ks, but want to get into a 50k

Your favorite or proudest race of the year: Ran a trail 10K with my Little Bro (Big Brothers / Little Brothers program, photo here http://sphotos-a.xx.fbcdn.net/hphotos-ash3/579476_10150847859427515_1051370003_n.jpg . Pretty awesome to do it together.

Favorite memory within training or a race: See above

In general, your favorite “go to” workout (distance or course): I run on the Charles River in Boston, generally like the 7-10 mile range for balance of distance and time

Specifically, your most productive training workout: I live right near Summit Rd in Brookline, a 0.4 mile 9% grade ascent, and love to punish myself with repeats there

Oddest/funniest experience (yours or others) you recall from the year: Ran my half marathon (above) with a good buddy, we are competitive. Anyway, I was picking him up halfway through the race, keeping him on our goal of sub-100 minutes. He picked me up with about a mile to go, encouraging me to keep cranking. Get 50 yards from finish line and he sprints away, I couldn't believe it, figured we would finish together. He was all apologies later after I was breaking his balls about it.

Best memories of other guys’ race experiences this year: Was at Boston Marathon, the 90 degree day, and walked with my sister in law for a bit. She was devastated to be so far off her goal (this was near the end) but was determined to finish below 5 hours and we power walked it for about a mile before I left her to finish, was very inspiring.

Total run mileage for the year: Hard to say, 300? My garmin watch broke

Significant cross-training during the year: I was biking a lot over the summer, 50 mile rides on weekend.

Your goal(s) for the year ahead: Am signed up for Boston, can't wait. 3:30 goal...

 

[wilked]

Oh yeah, PR's this year:5K - 19:1110K - 40:5525K* - 1:55:4530K* - 2:24:22Marathon* - 3:35:0950K* - 5:25:12 *First race at this distance.2012 was a pretty good year of racing for me.

Nice work man, lot of firsts in there!

 

[davegameplayer]

Couple runs since I last checked in. Last week ran 3.4 in 29.48 at 8:45 pace. The first couple miles just felt like I was gliding down the trail. Then about 2 1/2 my stomach started to tighten up. Was still happy with the 5k time being 27:11 fastest to that point. Wasn't able to get out over the weekend with a family wedding to attend, But ran 5k last night and broke 27 minutes with a time of 26:57 and a pace of 8:39. I'm not trying to run faster it just seems like I'm running better. except the last tenth when I saw I had a chance to get it under 27... I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake. I would like to get as much out of running as I can, and so far it has been a great experience. I used to loathe running but now not so much... That might have to do with all the females that are running on the trail. Busy end of the month coming up with Christmas, GRE and New Years, but I am only 10.5 miles away from 100 miles for the year; most coming in the last few months.

 

[Sand]

I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake.

Best advice here: Go do a balls-to-the-wall 5k run and report back your time, preferably at an organized race. From there LT pace is pretty easy to get at.

 

[Ned]

I love this time of year in here. Reading everyone's reflections is a great read. 2012 was an epic year for this crew. Hats off to everyone.

-------------------------------

PRs this year: 5K: 21:21 --> 20:39. 15K* 1:06:32. Half: 1:48:18 --> 1:35:05. Full: 4:05:56 --> 3:31:20.

*first time

New accomplishments (distance, or type of event): Completed the trail triple crown. 3 races, 1 morning. Easily the hardest thing I've ever done, road marathons included. HM (2:05:44), 10K (1:01:18), 5K (34:40). Creek crossings, mud, roots, hills, tight single track. This thing had it all and I loved every split second of it. I still get goosebumps reliving the race. There's just something about having to stop for 20-30mins before the next race that just killed me. I would've rather keep running straight through.

Your favorite or proudest race of the year: Philly marathon, easily. I had a score to settle with 26.2 and I finally was able to conquer it.

Favorite memory within training or a race: At Philly, when my brother yelled out "193" at the finish (y'all know the story by now). I have never yelled so loud/proud in my life, in response to that. Just pure raw emotion. Honorable mention: The flat out sprint with 3 guys at the end of the AC HM and beating an Ironman.

In general, your favorite “go to” workout (distance or course): I wholeheartedly agree with Ivan. The Pfitz LT workouts are a ton of fun. They're the single best barometer, next to racing, for checking your fitness levels.

Specifically, your most productive training workout: Not a single workout, but the Pfitz 18/70 was a huge part for my breakthroughs this year. My body really seems to respond to the higher mileage. If forced to choose a single workout, it has to be the long trail runs. Running 16-22mi on trails is probably the best endurance workout I can think of. The beauty of running long on trails is it really forces you to slow things down. Which we all know is the #1 key to endurance training.

Oddest/funniest experience (yours or others) you recall from the year: Learning that comfortably numb doesn't use the aid stations to hydrate, rather he uses the water to wet his hair for finish line photos. That still slays me every time I think about it.

Best memories of other guys’ race experiences this year: BnB's Mt. Mitchell. Dude's friggin' superman.

Total run mileage for the year: Will end up > 2,100 for the year (at 2093 currently). +300 compared to last year.

Significant cross-training during the year: I'm awful with cross training consistently. I'll mix in some P90x Yoga or P90x Ab Ripper at sporradic times. Nothing significant, though.

Your goal(s) for the year ahead: Goal 1: Boston. I'm 34 and have serious doubts I can get <3:05 next year, so I'm looking forward to the 35-39 requirements (3:10). That gives me 5 years to shave 22 minutes off my PR. Goal 2: Cross training/core strength. When I first came into this thread in 2010, I said I didn't want to lose the core strength (not much) that I built up after completing P90x. 2 years later and seriously doubt I can do a single pull up any more. That needs to change.

 

[Ned]

Your favorite or proudest race of the year: Ran a trail 10K with my Little Bro (Big Brothers / Little Brothers program, photo here http://sphotos-a.xx.fbcdn.net/hphotos-ash3/579476_10150847859427515_1051370003_n.jpg . Pretty awesome to do it together.

Very cool.

 

[koby925]

Loving the relocation to NC so far, but my "training" has been terrible. Only 10-15 miles a week the last few weeks. I need to get into a routine and find a goal race for motivation. Anyway, here's my year end:

PRs this year: 29:25 (4.75mile Manchester RR), 37:44 10k, 1:22:05 Philly Half

New accomplishments (distance, or type of event): 4.75 Manchester RR, 10K, Half

Your favorite or proudest race of the year: My 17:22 5k for the age grade charts is considered better, but I’m most proud of my Philly Half

Favorite memory within training or a race: High fiving kids on the side of the road in the Philly Half

In general, your favorite “go to” workout (distance or course): Repeat 400s

Specifically, your most productive training workout: Probably when I run 20minute LT runs and try to beat my previous runs

Oddest/funniest experience (yours or others) you recall from the year: Finding out that Grue was a Clydesdale

Best memories of other guys’ race experiences this year: Spectating (and running around the course to watch with two kids in a stroller) my wife’s first ever 5k

Total run mileage for the year: About 1750 (really tailed off in the last couple months or I would’ve had 2k)

Significant cross-training during the year: None really. Not as much lifting, push-ups as I’d like and barely any biking or swimming

Your goal(s) for the year ahead: 2000 miles, Sub 17 5k, Sub 37 10k, Sub 1:20 Half, Sub 29 if I run Manchester RR, keep up more with lifting, minimum 100 push-ups a day

 

[sho nuff]

PRs this year: 10k: 50:40, Half Marathon: 1:54:17, Marathon (just because I actually finished one)

New accomplishments (distance, or type of event): Finished a Marathon…and oh so many high mileage months. Broke 2 hours in a half.

Your favorite or proudest race of the year: Hard to pick one between the Marathon, running the Country Music Half with/for a great group of people, and the finish I had at the Tom King. I guess I got the most out of raising money for the Country Music Half as far as what I was most proud of…maybe a different outcome in the Marathon would have changed that.

Favorite memory within training or a race: Running through the St. Jude Campus…I knew it was coming that day…I knew it was coming as we approached…but to see the kids and their families out there cheering was incredible.

In general, your favorite “go to” workout (distance or course): Until they got up into 18-20 miles…it would be my long runs. Id say any long run or MLR from 10-16 miles are my favorites. Just enjoy those runs as there is no thinking of “ok, pace up here…or bring it back down now…” it just go out there and enjoy a few hours on the road.

Specifically, your most productive training workout: Those midweek MLRs…love them and even in half training will keep running 10-12 miles on Wednesdays.

Oddest/funniest experience (yours or others) you recall from the year: Prop running into a horse. Other than that, nothing too funny for me. Other than for me, sort of “giving up” during the Country Music half and drinking beer whenever someone along the course offered it. Though, I guess the Tap n Run was pretty funny running as Thunderlips.

Best memories of other guys’ race experiences this year: So many. Grue’s sub 3, Ned’s last big race (given the work I know he put in and the struggle in his previous marathon), SFDuck’s reports. Those stick out.

Total run mileage for the year: 1452 in running ahead…but did a few that I don’t think I logged in there.

Significant cross-training during the year: Started out with some biking and some light weight work…that sort of went away during marathon training. Going to get back to more cross training and core work in 2013.

Your goal(s) for the year ahead: Enjoy the Country Music Marathon and raise over $1500 for a great cause this time. 24 minutes or less in a 5k. If I do run a fall half… sub 1:50 is my goal (would cut 4:17 off my PR).

 

[Sand]

Oddest/funniest experience (yours or others) you recall from the year: Prop running into a horse.

How could I have forgotten that? Every time I think about that I still laugh. Never gets old.Thanks Prop!

-----

And just as a note I finally did something today, after either having ridiculous amounts of work or trying to let my legs heal up.

17.8 miles in 57 minutes - 18.8mph or so. 1100ft. of climbing. 217w avg. Not bad for an hour effort after not doing much this month. Even better - 60F, no humidity, and not a cloud in the sky. And I escaped work to get the workout in.

 

[Miscellaneous]

I'm starting to love this place for my own good - had to get out and do a really fast one, so I ran 2.1 miles - down the hill and back up - climbed 720 feet.

Freakin' hill.

 

[davegameplayer]

I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake.

Best advice here: Go do a balls-to-the-wall 5k run and report back your time, preferably at an organized race. From there LT pace is pretty easy to get at.

What if this balls to the wall method leads me into the wall at mile and a half? instead of being able to complete the distance? And wouldn't a race environment effect my time due to adrenaline and other race day factors.

 

[Juxtatarot]

I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake.

Best advice here: Go do a balls-to-the-wall 5k run and report back your time, preferably at an organized race. From there LT pace is pretty easy to get at.

What if this balls to the wall method leads me into the wall at mile and a half? instead of being able to complete the distance? And wouldn't a race environment effect my time due to adrenaline and other race day factors.

I don't remember what your goal is right now for running. Sometimes it isn't even necessary/appropriate to do LT runs -- particularly if you are a beginning or just getting back into running.

 

[sho nuff]

I f'ing hate the treadmill.

It really used to not bother me much.

Now even watching Jim Parsons on the Dan Patrick show could not make it enjoyable at all.

Thats what I get for deciding to sleep a little more this morning rather than get up before everyone and head out for a run.

Was just a little 4 mile recovery run as I keep taking it slow building back up to some things after the marathon and find my motivation again.

 

[davegameplayer]

I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake.

Best advice here: Go do a balls-to-the-wall 5k run and report back your time, preferably at an organized race. From there LT pace is pretty easy to get at.

What if this balls to the wall method leads me into the wall at mile and a half? instead of being able to complete the distance? And wouldn't a race environment effect my time due to adrenaline and other race day factors.

I don't remember what your goal is right now for running. Sometimes it isn't even necessary/appropriate to do LT runs -- particularly if you are a beginning or just getting back into running.

Right now im just working on being able to run not worrying about LT was just wondering at what speed from your normal you would go.. struggling for breath labored breathing easy breathing. Just trying to learn about it since you guys mention it and it is some of your favorite workouts this year.

 

[Ned]

I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake.

Best advice here: Go do a balls-to-the-wall 5k run and report back your time, preferably at an organized race. From there LT pace is pretty easy to get at.

What if this balls to the wall method leads me into the wall at mile and a half? instead of being able to complete the distance? And wouldn't a race environment effect my time due to adrenaline and other race day factors.

I don't remember what your goal is right now for running. Sometimes it isn't even necessary/appropriate to do LT runs -- particularly if you are a beginning or just getting back into running.

Right now im just working on being able to run not worrying about LT was just wondering at what speed from your normal you would go.. struggling for breath labored breathing easy breathing. Just trying to learn about it since you guys mention it and it is some of your favorite workouts this year.

From a perceived effort point of view, I'd put LT here:

conversational breathing.......... labored breathing.......... struggling.......... 100% effort                                                     /\                                                     LT

Grue put it best - comfortably uncomfortable. LT is 15K to HM race pace. So it's just fast enough where it's not exactly easy, but easy enough that you can carry that pace for a while.

 

[Sand]

I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake.

Best advice here: Go do a balls-to-the-wall 5k run and report back your time, preferably at an organized race. From there LT pace is pretty easy to get at.

What if this balls to the wall method leads me into the wall at mile and a half? instead of being able to complete the distance? And wouldn't a race environment effect my time due to adrenaline and other race day factors.

That would be balls to the wall for 3.1 miles, not 1.5. For a 5k, if you puke before the finish line you went too hard, after the finish line you didn't go hard enough. Aim for puking on the finish line.A race environment will bring out your true capability - a solo run makes it much harder for most to really push yourself.

 

[Ned]

I see a lot of you do LT pace. I assume that LT means Lactate Threshold. Can you explain how you know your in that zone as opposed to just running for aerobic sake.

Best advice here: Go do a balls-to-the-wall 5k run and report back your time, preferably at an organized race. From there LT pace is pretty easy to get at.

What if this balls to the wall method leads me into the wall at mile and a half? instead of being able to complete the distance? And wouldn't a race environment effect my time due to adrenaline and other race day factors.

That would be balls to the wall for 3.1 miles, not 1.5. For a 5k, if you puke before the finish line you went too hard, after the finish line you didn't go hard enough. Aim for puking on the finish line.A race environment will bring out your true capability - a solo run makes it much harder for most to really push yourself.

 

[proninja]

I don't run. I'm overweight, but I've spent a decent chunk of time on my bike at low intensity. I just signed up for a half marathon in June. I've never run more than three miles.

Can somebody point me toward a good couch to half plan?

 

[Ned]

I don't run. I'm overweight, but I've spent a decent chunk of time on my bike at low intensity. I just signed up for a half marathon in June. I've never run more than three miles.

Can somebody point me toward a good couch to half plan?

6+ months is a ton of time to get ready. Most HM plans are around 12 weeks so there's really no use in jumping into one right now... I'd suggest easing yourself into it with the sole focus being slow/easy running. Start out with 2-3 runs per week, with no back to back days. Depending on how hard running 3 miles was for you, I'd suggest sticking with 3 milers for a while. Maybe insert your biking in between the running days. After a few weeks, try adding a 4th day to it and see how it feels (maybe a 2 miler).

Once you hit the spring time, look for a 5K to enter to see what sort of time you can run. It'll help you gauge your current fitness plus give you some race experience. That should give you a good sense of where you're at just in time to start the actual HM plan.

Check out Hal Higdon's plans. He's got a good selection to choose from. Depending on how you're doing, you could be doing anywhere from the Novice 1 to the Intermediate. Just be honest with yourself and choose what you think you can handle best.

Do yourself a favor and find a local running store ASAP and get fitted for running shoes. Don't make the mistake of going to ****'s and getting the best looking pair and then hitting the road. The running store will analyze your gait and put you in the propper shoe type. Each brand has each type, so they'll have you try on a few different brands to see which feels the best. It'll be $$ well spent.

 

[prosopis]

PRs this year:

back to back new PRs in the half marathon.

10/21/12 9:10 pace

12/9/12 8:30 pace

New accomplishments (distance, or type of event):

Feeling confident that I can break the 10:00 pace in a long run.

Your favorite or proudest race of the year:

Has to be the 8:30 pace of my last half. I worked really hard for that and it was great to see results from that work.

I would have to say I am proudest of the fact that I weigh 30lbs less then I did at the same time in 2011 That was a major accomplishment.

Favorite memory within training or a race:

Favorite memory had to be running with Alex this summer. I last saw her when she was a toddler. I was very close to her parents. Running ten miles with her and hearing what a fine young lady she has grown to be will be a lasting memory.

In general, your favorite “go to” workout (distance or course):

Long runs are easily my favorite. Anything 10+ is very therapeutic and in my opinion what helped me improve the most.

Specifically, your most productive training workout:

Long runs

Oddest/funniest experience (yours or others) you recall from the year:

The pitch black morning that I ran into a horse and almost #### myself in the process.

Best memories of other guys’ race experiences this year:

So many to choose from here and it is hard to pick one but I will go with 2ytbb and his experiences with his kids. Just awesome to read about that.

Total run mileage for the year:

948.34 I was aiming to hit 1000 but I dont think I will make it. I have come down with a killer cold and I just dont see another 52 miles in the next week.

Significant cross-training during the year:

Did some swimming and I am a big elyptical guy on off days.

Your goal(s) for the year ahead: Break 1000 miles and continue to improve.

Merry Christmas everyone and have a safe happy new year.