Ran a 10k in June (8 Viewers)

[Sand]

Greetings all. I will be on the road traveling all over creation (assuming the world does not end today). So I wanted to wish everyone here a very Merry Christmas.

For my Christmas gift to all here, I ran across an absolutely incredible talk by Gerry Rodrigues on how to get faster swimming (2Y, please report to the white courtesy phone...). It is a good hour long broken up, but it really simplifies the concepts and does the best job I've ever seen of teaching you what is important in improving in the pool and open water. I cannot recommend it enough. Start here for the first video - all the rest are there in order.

 

[ThreeThousand]

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

You racing Savageman?

 

[Sand]

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

You racing Savageman?

Aiming for it.

 

[tri-man 47]

PRs this year: Half-marathon= 1:31:32 (7:02/mile), a true PR since I had not run this distance in my youth. 5K= 20:04 (6:28/mile), a millennial PR (best since 1999). I wanted that sub-20, though!

New accomplishments (distance, or type of event): Nothing new just a repeat of 5Ks to HMs and the annual trail relay thrown in.

Your favorite or proudest race of the year: The Prairie State HM this fall where I PRed. It was one of those surreal and rare - races where I was running far better than anything I could have imagined.

Favorite memory within training or a race: Despite a year lay-off, it felt so good (and went surprisingly well) during my summer vacation to comfortably swim the half-mile across the lake on a beautiful morning. My favorite run memories: (1) a 15 mile, 15 degree trail workout as part of a national virtual run in February for a missing Montana woman; (2) a leisurely summer Saturday where I caught some trails and stretched a run up to 20 miles ..with thoughts of adding more.

In general, your favorite go to workout (distance or course): My favorites are the 80 minute+ runs, especially having the time to run 12-15 miles.

Specifically, your most productive training workout: Before the race season started and in some new, lightweight shoes, I had a great workout of 5 x 2 miles that set the stage for the season.

Oddest/funniest experience (yours or others) you recall from the year: My own odd experience was the 15-20 minutes slogging through a Michigan swamp during the trail relay. Funniest memories are prosopis running into the horse and 2Young undertaking a kayak race …but needing a stool to be able to get the kayak down off his vehicle.

Best memories of other guys race experiences this year: The year of the ultra! In particular, Im so newly impressed with BnBs 54 miler (running miles 16-34 alone) and always impressed with Sands 5K swim event. We also had SFDuck, Hang10, and gruecd going long. I also loved Neds strong race-within-the-race and overall achievements, prosopis running 8:30s in a HM, and 2Young's continuing adventures.

Total run mileage for the year: About 1,300 miles in an incredibly busy year of work and studies.

Significant cross-training during the year: Effectively none until the past month as I started back up on some strength work. I didnt totally neglect the lunges or squats, of course.

Your goal(s) for the year ahead: Main focus will be a HM series of races. In the fall, Id like to do the trail 50K if the logistics work out.

eta: I shouldn't overlook the great time I had running around Sydney and the Sydney coast a year ago!

 

[Ned]

This ultra thing is becoming contagious around these parts. Go get'm, Tri!

 

[MAC_32]

PRs this year: Nada, 5K's and Warrior Dashes only, fell short on all 5K's and didn't run the dashes for time

New accomplishments (distance, or type of event): 5K pushing my 2 year old in a stroller, crossed in 22:15 so have a goal to beat for next year. Also ran the most miles this year since marathon training in 2003.

Your favorite or proudest race of the year: Looking around after I completed the Thanksgiving 5K and realized I won my age group, time wasn't there (hilly course) but no one over the age of 23 beat me

Favorite memory within training or a race: Running the 5K with my 2 year old (it was at the Cleveland Zoo), about 3/4 of the way through we raced by the kangaroos and he started shouting - 'KANGAROO KANGAROO KAN-GA-ROO...hurrumph...where's mommy? I want kangaroo' as we ran by them. Still laugh about it because whenever he sees a kangaroo he says 'where is mommy?'

In general, your favorite “go to” workout (distance or course): Hill sprints in the woods. Reach an uphill? Sprint to the top. Once to the top walk until heart rate under control, start jogging again, next uphill - sprint again.

Specifically, your most productive training workout: Interval run with body weight exercises mixed in. Objective with each workout - run travels about 4 miles, do 100 push up's, 100 squats, and work every muscle in body at least twice throughout. Usually took a little over an hour including warm up and cool down, need to work this into the plan more frequently in 2013. Build strength, speed, and endurance.

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

Best memories of other guys’ race experiences this year: Ned dominating Philly

Total run mileage for the year: Since Mid-May 567, didn't track before then but the overall # will be less than 1K - just not sure if it's closer to 800 or 900

Significant cross-training during the year: My favorite workout above, played around with different variations all year and stumbled upon this one in September after over-training during the summer. I think it contributed to my strong finish to the year after a lackluster summer.

Your goal(s) for the year ahead: PR 5K w/stroller, Adult PR 5K - 18:32 4 years ago - got to 18:55 this year, complete iron warrior dash, 15 miles but unlike Tough Mudder with 100% less ice bath's and electric shock

 

[FUBAR]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

 

[Juxtatarot]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

FUBAR, most marathoners in this thread follow the principles of this book. I strongly urge you to buy and read it.

 

[Juxtatarot]

PRs this year: All things considered, it was a great running year for me. I ran 2 half marathons and 2 marathons and PRed all 4 times. My PRs are now 3:05:26 in the full and 1:27:46 in the half.

Favorite/proudest race of the year: Certainly it was the Sunburst Marathonnot only because it qualified me for Boston but also since it came on the heels of the disappointment of the Green Bay Marathon.

Favorite memory within training: On my last 20 miler training run this Spring, I decided to take a new route, got lost (only I could get lost less than 5 miles from my home!), and ended up having to run 22 ½. I ran it about 15 seconds per mile faster than I had planned and still felt like I had something left. It was the first time that I felt confident that I could qualify for Boston if conditions were right.

Best memories of other guys’ races: The same ones that others have posted: Tri-man’s half, Ned in Philly, BnB. Of course, I love all the race reports.

Total mileage for the year: I don’t keep track so I’m not sure. Maybe 1,500 miles?

Cross-training during the year: Zero, zip, nada. I don’t think I even smelled a pool and didn’t get on a bike, skis, or into any skates. No basketball, no tennis. (I must be getting old! I used to do that stuff all the time!)

Goals for 2013: Sub 3:00 marathon. Hopefully during the Boston Marathon but if the hills or weather get the best of me, I think I’ll find a marathon in May to run. This summer I’d like to take a few months to focus exclusively on 5Ks. I’m curious to find out if I’m fast or not.

 

[Ned]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

FUBAR, most marathoners in this thread follow the principles of this book. I strongly urge you to buy and read it.

What's your goal for the marathon, FUBAR? Running LR paces in the low 7's is like a 2:45 marathoner.

 

[Ned]

PRs this year: All things considered, it was a great running year for me. I ran 2 half marathons and 2 marathons and PRed all 4 times. My PRs are now 3:05:26 in the full and 1:27:46 in the half.

Favorite/proudest race of the year: Certainly it was the Sunburst Marathonnot only because it qualified me for Boston but also since it came on the heels of the disappointment of the Green Bay Marathon.

Favorite memory within training: On my last 20 miler training run this Spring, I decided to take a new route, got lost (only I could get lost less than 5 miles from my home!), and ended up having to run 22 ½. I ran it about 15 seconds per mile faster than I had planned and still felt like I had something left. It was the first time that I felt confident that I could qualify for Boston if conditions were right.

Best memories of other guys’ races: The same ones that others have posted: Tri-man’s half, Ned in Philly, BnB. Of course, I love all the race reports.

Total mileage for the year: I don’t keep track so I’m not sure. Maybe 1,500 miles?

Cross-training during the year: Zero, zip, nada. I don’t think I even smelled a pool and didn’t get on a bike, skis, or into any skates. No basketball, no tennis. (I must be getting old! I used to do that stuff all the time!)

Goals for 2013: Sub 3:00 marathon. Hopefully during the Boston Marathon but if the hills or weather get the best of me, I think I’ll find a marathon in May to run. This summer I’d like to take a few months to focus exclusively on 5Ks. I’m curious to find out if I’m fast or not.

You had a stellar year. Good idea linking to the races you were referring to.

 

[FUBAR]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

FUBAR, most marathoners in this thread follow the principles of this book. I strongly urge you to buy and read it.

What's your goal for the marathon, FUBAR? Running LR paces in the low 7's is like a 2:45 marathoner.

I'm mostly following a hal higdon plan with modification. I don't get to plan my training every day, so the plan gets modified and i ensure to get the key ribs in. My pace is probably jacked up but I'm just going with what feels "comfortably uncomfortable". Its entirely possible that my long runs are too fast as i find my 3-5 mile pace isn't that much different than my ten - around 10-15 seconds difference most weeks, this week was a 20 second difference.

In my past marathons I've found my pace was maybe 10 seconds faster than my training runs. It probably should be more but i don't want to slow down during training. I don't think i would go under 3, I'm not sure if Boston is attainable. Truth be told, I haven't gone longer than 15 miles in about 18 months.

 

[FUBAR]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

FUBAR, most marathoners in this thread follow the principles of this book. I strongly urge you to buy and read it.

Why this book instead of the countless others or websites?

 

[Juxtatarot]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

FUBAR, most marathoners in this thread follow the principles of this book. I strongly urge you to buy and read it.

Why this book instead of the countless others or websites?

You seem to be doing your long runs way too fast. The book will help you understand why that's not a good idea and how to get better. The information isn't unique and can be found elsewhere but it's nice to have as a consolidated reference.

 

[Ned]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

FUBAR, most marathoners in this thread follow the principles of this book. I strongly urge you to buy and read it.

What's your goal for the marathon, FUBAR? Running LR paces in the low 7's is like a 2:45 marathoner.

I'm mostly following a hal higdon plan with modification. I don't get to plan my training every day, so the plan gets modified and i ensure to get the key ribs in. My pace is probably jacked up but I'm just going with what feels "comfortably uncomfortable". Its entirely possible that my long runs are too fast as i find my 3-5 mile pace isn't that much different than my ten - around 10-15 seconds difference most weeks, this week was a 20 second difference.

In my past marathons I've found my pace was maybe 10 seconds faster than my training runs. It probably should be more but i don't want to slow down during training. I don't think i would go under 3, I'm not sure if Boston is attainable. Truth be told, I haven't gone longer than 15 miles in about 18 months.

You've clearly got gobs of talent, but the bolded is a clear sign you're leaving a lot on the table in terms of endurance. MP and LR pace is typically 45-90 seconds apart. And honestly its better to be on the slow end vs the faster end. The only way you're going to efficiently improve your endurance is slow runs for a long time. Comfortably uncomfortable is too fast for LRs, IMO. Thats closer to LT than LR. Our very own Mr. 2:59 runs all of his long runs around the 8:00 range, I believe. My long runs were 9:15ish and I ran a 3:31.(8:04) last month. It works.

 

[FUBAR]

I'm officially at the beginning phase in marathon training where my long runs are getting a little slower as the total mileage increases. This seems to happen every time, so I'm not too worried about it I just don't like it.

In October I ran 10 miles in 70:04, just missing a 7 minute pace. I figured I'd be able to drop 5 seconds off somewhat easily. Problem is I ran that on fresh legs, which I probably won't have for long runs again for awhile.

Today I ran the same 10 miles in 74:12, for a 7:25. Can't complain too much as I did 40 squats and 40 calf raises, with quarters on the track afterwards yesterday (along with some deadlifts and chest work) and my legs were tired.

Merry Christmas ya'll.

FUBAR, most marathoners in this thread follow the principles of this book. I strongly urge you to buy and read it.

What's your goal for the marathon, FUBAR? Running LR paces in the low 7's is like a 2:45 marathoner.

I'm mostly following a hal higdon plan with modification. I don't get to plan my training every day, so the plan gets modified and i ensure to get the key ribs in. My pace is probably jacked up but I'm just going with what feels "comfortably uncomfortable". Its entirely possible that my long runs are too fast as i find my 3-5 mile pace isn't that much different than my ten - around 10-15 seconds difference most weeks, this week was a 20 second difference.

In my past marathons I've found my pace was maybe 10 seconds faster than my training runs. It probably should be more but i don't want to slow down during training. I don't think i would go under 3, I'm not sure if Boston is attainable. Truth be told, I haven't gone longer than 15 miles in about 18 months.

You've clearly got gobs of talent, but the bolded is a clear sign you're leaving a lot on the table in terms of endurance. MP and LR pace is typically 45-90 seconds apart. And honestly its better to be on the slow end vs the faster end. The only way you're going to efficiently improve your endurance is slow runs for a long time. Comfortably uncomfortable is too fast for LRs, IMO. Thats closer to LT than LR. Our very own Mr. 2:59 runs all of his long runs around the 8:00 range, I believe. My long runs were 9:15ish and I ran a 3:31.(8:04) last month. It works.

I might need to start watching the watch. I've been avoiding looking at it as my competitive nature will try to push harder, but maybe the exact opposite approach would work better - watch the watch with an eye towards keeping slow? I'm not liking the idea but will read more and probably be convinced.

 

[FUBAR]

Just looking through the web, I like some sites and dislike what others are saying.

I like this idea: http://running.competitor.com/2012/09/training/take-your-marathon-long-runs-to-the-next-level_58406, understanding that you only want a few of these workouts total in your marathon training.

Really dislike http://www.drpribut.com/sports/longrun.html. Dr. Pribut would have me run 9-10 minute miles? Sorry, just not doing it.

Seems the biggest concern with running longer faster is injury and recovery time. I completely respect that, and can see slowing down some although so far, aside from plantar fasciitis back in

'99 and runners knee during my first marathon training, I've been blessed to avoid injuries. `

 

[MAC_32]

Just looking through the web, I like some sites and dislike what others are saying.

I like this idea: http://running.competitor.com/2012/09/training/take-your-marathon-long-runs-to-the-next-level_58406, understanding that you only want a few of these workouts total in your marathon training.

Really dislike http://www.drpribut.com/sports/longrun.html. Dr. Pribut would have me run 9-10 minute miles? Sorry, just not doing it.

Seems the biggest concern with running longer faster is injury and recovery time. I completely respect that, and can see slowing down some although so far, aside from plantar fasciitis back in

'99 and runners knee during my first marathon training, I've been blessed to avoid injuries. `

Wasn't marathoning, but I tried to increase miles this year with a similar methodology as you and my problem I encountered wasn't injury, it was dead legs - over training. Injuries are certainly a concern for those over doing it, but what happened to me happens often too.I've been the workout 5-6x per week and run 3-4 miles hard 3x per week guy for a while, it's worked for me. I tried to up the miles to 25-30 per week while maintaining similar intensity and over the course of a couple of months just got slower...and slower...and slower. I ran an 18:32 5k 4 years ago with my former program and tried to beat it this summer doing what I did above, I scratched and clawed just to get to 19:26 and would have timed even slower had I gone sometime in the 6 weeks that followed. After I took 2 weeks completely off and took it very easy for 2 weeks I got back into it mid September and rocked out an 18:55 and felt I could have gone faster had I had an extra 2-3 weeks of training under me.

The longer, slower stuff was difficult to grasp until I f'd up, but once I did and made the corrections I've noticed significant differences. Fully confident I can break 18:32 next year.

 

[tri-man 47]

Just looking through the web, I like some sites and dislike what others are saying.

I like this idea: http://running.competitor.com/2012/09/training/take-your-marathon-long-runs-to-the-next-level_58406, understanding that you only want a few of these workouts total in your marathon training.

Really dislike http://www.drpribut.com/sports/longrun.html. Dr. Pribut would have me run 9-10 minute miles? Sorry, just not doing it.

Seems the biggest concern with running longer faster is injury and recovery time. I completely respect that, and can see slowing down some although so far, aside from plantar fasciitis back in

'99 and runners knee during my first marathon training, I've been blessed to avoid injuries. `

It's good for all of us to tailor any program to our own situations. I do appreciate the concept of running long runs 45-90 seconds per mile slower than race pace. For me, I stay in the 60-75 second range. A lot of it, too, can be driven by heart rate and finding that long, slower pace where the HR stays pretty low.It was a hard adjustment for me to run slow, so one thing I did was to develop a different breathing pattern. Instead of in/out/in/out on each left (or right) foot strike, I have lengthened it to in/out/in/out every third step: RlrLrlRlrLrl. I inhale on the R step and exhale on the L step. I know: But it creates a clear distinction that I am on a slow-paced, easier-breathing run. If I start to go too fast, that breathing pattern becomes labored. This pattern allows good, deep breathing. In my 2011 marathons, I actually started the races with this pattern and then somewhere in the back half, I just naturally switched to a quicker pattern, which kind of felt like I was turning the boosters on. The point of this is that the slower breathing is a very physical cue that I am in slow-pace mode. Maybe this would be a way for you to slow yourself down.

 

[Ned]

Just looking through the web, I like some sites and dislike what others are saying.

I like this idea: http://running.competitor.com/2012/09/training/take-your-marathon-long-runs-to-the-next-level_58406, understanding that you only want a few of these workouts total in your marathon training.

Really dislike http://www.drpribut.com/sports/longrun.html. Dr. Pribut would have me run 9-10 minute miles? Sorry, just not doing it.

Seems the biggest concern with running longer faster is injury and recovery time. I completely respect that, and can see slowing down some although so far, aside from plantar fasciitis back in

'99 and runners knee during my first marathon training, I've been blessed to avoid injuries. `

The first link is similar to how the Pfitz book approaches marathon training. I agree with the premise of needing MP work, however the majority of your marathon training is always going to revolve around LSD. There's really no way around that unless you want to end up hurt or burnt out before race day. The second link looks broken. Im with jux on this. I strongly urge you to pick up the Pfitz book. It's totally changed me as a runner. Also agree with tri's comments about fine tuning the paces. I ended up 75 seconds or so between MP and LR, but that was strictly based on HR ranges. Some days I'd be closer to 9:00 and some days closer to 9:30. I run solely based on HR, but I'll save the HR sermon since most think its just hocus pocus.

GL! You're a fast dude. Looking forward to how the training goes for ya.

 

[Ned]

Oh 3:31, how I miss you so.....

Good lord I have no idea how I did that just one month ago. Ran 12 today and decided to run the last two at MP just for giggles. 8:19 for those last two and it was anything but easy. Sheesh.

 

[Juxtatarot]

Training Report, Week 2 Pfitz 18 week/up to 70 mi.

55 miles scheduled which is tied for the most I've ever run in a week. I decided to stretch some of the runs so a could set a weekly mileage PR of 56 miles.

Tues: 8 mi. General Aerobic w/ 10 x 100 m. strides: Ran 8.1 averaging 7:53 and 153 HR. First time I've run strides in a while. Nice run. Heart rate high due to the strides, I think.

Wed: 12 mi. Medium Long Run: Stretched it to 12.23 miles, 7:48/150. I felt good although my HR was a little higher than I'd like.

Thur: 5 mi. Recovery: Treadmill, 8:57

Fri: 9 mi. General Aerobic: Weather was bad so did this one on the treadmill too. Sucked. I didn't start until after 7:00 Friday night. Stomach issues midway and leg and hip aches and pains were much worse than usual. After 1 mile warm-up, averaged 8:00/mile. Ended up running 9.25 total.

Sat: 5 mi. Recovery: Ran 5.57 averaging 8:09/143. I suck at recovery runs. Bright, beautiful winter morning and I got a bit carried away running faster than I should have. Not surprising, I guess, after running in the dark or at the gym all week.

Sun: 16 mi Long Run w/ 8 @ Marathon Pace: First 8 were smooth. Averaged a little under 8:00. I've been dreading the second half of this run since the start of the schedule. Marathon pace is supposed to be 6:52 but I can't do that yet. I decided I'd start a little easy and see where that took me:

Mile 9: 7:11/154

10: 7:02/159

11: 7:02/161

12: 6:56/162

13: I was done with the fast pace here. I felt like a had to slow down. 7:31/158

14: 7:34/155

15: 7:33/154

16: 7:22/154

Oh, well, at least I got the mileage in. Hopefully the speed stuff will click in soon. I'm not really worried at this point. I knew I was starting from behind and slowly I feel like I'm catching up.

 

[Juxtatarot]

Oh 3:31, how I miss you so.....Good lord I have no idea how I did that just one month ago. Ran 12 today and decided to run the last two at MP just for giggles. 8:19 for those last two and it was anything but easy. Sheesh.

Tell me about it! I'm going through exactly the same thing.

 

[tri-man 47]

Oh, well, at least I got the mileage in. Hopefully the speed stuff will click in soon. I'm not really worried at this point. I knew I was starting from behind and slowly I feel like I'm catching up.

A few big mileage weeks are bound to help a lot ...good to see you're being patient.

 

[SFBayDuck]

New accomplishments (distance, or type of event): 2011 was basically a lost year for me. I ran under 600 miles (with 2 months under 10 miles!), and no races. So just getting back at it this year is my biggest accomplishment, peaking with the trail marathon in October.

Your favorite or proudest race of the year: The trail half in May - my first race in nearly two years. It was sooo slow, even for me, and I was so happy. And the trail marathon in October, to be able to call myself a marathoner again!

Favorite memory within training or a race: Getting up after trying to fix a blister at mile 23 after thinking I couldn't go on, and finishing.

In general, your favorite “go to” workout (distance or course): Loops around two lakes around here that total 6 miles. No place makes me happier than just playing on those trails.

Specifically, your most productive training workout: Spending the last few months focusing on MAF (HR at 141) runs, I've seen good improvements in my aerobic base.

Oddest/funniest experience (yours or others) you recall from the year: The horse was a good one!

Best memories of other guys’ race experiences this year: Easiest one to answer - pacing/crewing my buddy Jim at Western States.

Total run mileage for the year: Should finish around 950. Considering I only averaged 50 miles/month through May, I'm happy with my ramp up the 2nd half of the year.

Significant cross-training during the year: Have just started to do a little - some pushups, and some lateral band walks. That will be a focus to add in 2013.

Your goal(s) for the year ahead: My first 50 miler in April, with a goal of sub-11:00 to get a Western States lottery qualifier.

 

[beer 302]

Just got back into town after a week on the Christmas circuit and no running. Back gave me fits to the point that I could hardly walk let alone run. First week since January that I haven't logged miles :(

Hoping it eases up soon, sitting on ones ### is fine for a day or so if you choose to do it but not being able to do anything because you can't just sucks. Like someone telling you can't do that when you know damn well you can.

 

[IvanKaramazov]

Just got back into town after a week on the Christmas circuit and no running. Back gave me fits to the point that I could hardly walk let alone run. First week since January that I haven't logged miles :(

Hoping it eases up soon, sitting on ones ### is fine for a day or so if you choose to do it but not being able to do anything because you can't just sucks. Like someone telling you can't do that when you know damn well you can.

I went through over two weeks of this thanks to pneumonia, and yeah it absolutely sucks. Makes me happy that I haven't benn injured in quite a while so I haven't had to deal with that either. GL with the back. I've never had back problems but I know they're a #####.

_____________________

My wife and I ran 5 together this morning in slightly sub-zero temps. It was quite a bit windier in spots than what we had been led to expect from the online weather sites, so we ran this one faster than usual considering that it was supposed to be an easy jaunt. It's amazing how 0-degrees can be surprisingly comfortable for a long time, and then as soon as you turn into the slightest breeze you feel like you're doing permanent damage to anything that's even remotely exposed. By the time we got back to the house, all the fingers all my left hand were going numb, while my right hand was completlely fine -- guess which direction the cross-wind was.

 

[sho nuff]

Merry Christmaa to you all...

 

[gruecd]

Merry Christmas, everybody!

 

[tri-man 47]

Merry Christmas, guys!

I ran the last three days (12, 5, and 8 miles), so I'll cross-train today at some point.

 

[beer 302]

Merry Christmas guys! Hope you & yours have a great day!!! I went out for 3 today just to test the back, still sore but made it through, hoping it continues to improve.

PRs this year: All of them 5k 26:05, HM 2:03

New accomplishments (distance, or type of event): All of them Since I started in Feb-Mar pretty much everything was new. I'm hoping 2013 is a baseline year for me to go by

Your favorite or proudest race of the year: Probably just competing in general. When I first posted in this thread I think my general statement was I had no desire to run a race so doing a HM was a pretty big step for me. Of course my first race was with me and 5000 of my closest friends so if you're going to come out, well go big

Favorite memory within training or a race: The "Don't #### yourself" sign about 3/4 of the way through the HM made me grin at a point where I really needed a grin.

In general, your favorite “go to” workout (distance or course): 6 mile tempo runs and 10 milers

Specifically, your most productive training workout: Probably 6 mile tempo runs, mile warmup/cooldown, 4 miles getting it

Oddest/funniest experience (yours or others) you recall from the year: Gotta be Prop's horse story. For me oddest was running up on some bikers that I had passed a few times that morning during a run right after one of them got clipped by a car. Felt bad for the guy, probably had a broke collarbone.

Best memories of other guys’ race experiences this year: All of them, something I really came to enjoy was following long with you guys and the race reports, seeing how much how work y'all put in and the results from that was really, really cool. All the highs and the lows.

Total run mileage for the year: 1,051 so far

Significant cross-training during the year: Lift heavy 3 days a week and kept to it religiously while training. Probably logged about 100 miles biking this year and would like to do more but need to upgrade the ride from the $89 Walmart special and the funds just aren't there to support the running & biking habit right now.

Your goal(s) for the year ahead: Lots, first on the list to redeem myself in HM and break 2 on just about the same course in March. The long term goal is 50 at 50 (assuming the body holds up). I turned 48 in October so I'm back tracking into my goals now with that one in mind. Figured 2012 was my introduction to distance running and made it through a HM. 2013 (after the HM) start training for marathon distance and incorporate trail running with the goal to complete a marathon in Novemberish time frame. From there ramp up to 2014 and hopefully get the mileage up to be able to reach my goal. Leaves a lot of time in the coming year so if things go well & I can ramp up mileage sooner than I will but I need to figure out this back thing first.

Guys, thank you all for the advice, help, camaraderie and just overall spirit of this thread. It's helped a tremendous amount to me and I know countless others. Hope & pray you all have a safe, happy & injury free 2013 with more milestones than 2012

 

[Ned]

Just got back into town after a week on the Christmas circuit and no running. Back gave me fits to the point that I could hardly walk let alone run. First week since January that I haven't logged miles :(

Hoping it eases up soon, sitting on ones ### is fine for a day or so if you choose to do it but not being able to do anything because you can't just sucks. Like someone telling you can't do that when you know damn well you can.

I went through over two weeks of this thanks to pneumonia, and yeah it absolutely sucks. Makes me happy that I haven't benn injured in quite a while so I haven't had to deal with that either. GL with the back. I've never had back problems but I know they're a #####.

_____________________

My wife and I ran 5 together this morning in slightly sub-zero temps. It was quite a bit windier in spots than what we had been led to expect from the online weather sites, so we ran this one faster than usual considering that it was supposed to be an easy jaunt. It's amazing how 0-degrees can be surprisingly comfortable for a long time, and then as soon as you turn into the slightest breeze you feel like you're doing permanent damage to anything that's even remotely exposed. By the time we got back to the house, all the fingers all my left hand were going numb, while my right hand was completlely fine -- guess which direction the cross-wind was.

Do you wear your watch on your left wrist? I had this problem and it was the cold plastic watch that was the culprit. Now I put my watch over top of the wristband of my glove and it's 10x better.Hope everyone had a fun Christmas!

 

[jb1020]

Hope everyone had a nice Christmas...

I'd do a year in review, but it got rather depressing for me after about June, at least on the exercise front. I started tallying up my yearly mileage and it was around 700. January-June it was 500. The fitness wheels came off after my daughter was born.

I'm sure its been discussed, but what kind of bike trainers do the bikers in here use? I got on my bike for the first time in about 3 years and it sparked something with me. I gotta get on that thing more often. It felt good.

The wind powered ones seem to get pretty bad reviews.

The magnetic ones seem to get decent reviews, but sound a little limited as far as resistance goes, but are nice a quiet (which would be key).

Then the fluid ones seem to be the most adjustable, but are more expensive and more prone to breaking???

I'm leaning towards a nice Mag.

Anyone suggest one way or another? I'd rather keep costs down, but I don't wanna need something and not have it.

TIA

 

[gruecd]

Been putting this off since it was a bit of a "down" year for me, but here goes....

PRs this year: 5K 18:36 and 50K (I guess, since I'd never done one before) 4:54:36

New accomplishments (distance, or type of event): 50K race, in particular, and trail running, in general. I really enjoy the trails, and I'd do it more often if it didn't entail a 75-minute drive each way.

Your favorite or proudest race of the year: The 5K, since I always struggle with those.

Favorite memory within training or a race: Seeing my parents and GF with their signs at the road crossings in my 50K.

In general, your favorite “go to” workout (distance or course): Long tempo runs. Haven't done it in a while, but the Pfitz 12/7T is my favorite hated workout.

Specifically, your most productive training workout: Again, long tempos.

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

Best memories of other guys’ race experiences this year: I can't/won't pick just one. Such a great year by everybody that it wouldn't be fair. I'm proud of all you guys.

Total run mileage for the year: I've got 2,289 through today, down over 9% YOY. Sucks.

Significant cross-training during the year: Not enough. Started the year doing yoga semi-regularly and then got away from it.

Your goal(s) for the year ahead: First and foremost, getting this Achilles healed up. Getting back to doing yoga and strength/core workouts twice per week. Re-qualify for Boston at Boston in April. Finish my first 50-miler in May. From there, who knows??

 

[mr. furley]

got a Garmin 110 for christmas! now to figure out how this thing works

 

[2Young2BBald]

got a Garmin 110 for christmas! now to figure out how this thing works

DC Rainmaker is the best place to start learning about all of the Garmin running products.

 

[BassNBrew]

PRs this year: None (other than some first time distances)

New accomplishments (distance, or type of event): Ultras - 40 mi and 54 mi

Your favorite or proudest race of the year: Mt. Mitchell Challenge. Raised $3200 for JDRF. Finished the event which I had doubts about being able to do.

Favorite memory within training or a race: Summitting Mt. Mitchell and being on top of east coast followed by crushing the last 10 miles and for you Ernie Banks fan's saying to myself, "Let's play two."

In general, your favorite “go to” workout (distance or course): Pinnacle Ridge hill climb. 5 miles and 2200 ft of climbing.

Specifically, your most productive training workout: Any workout that involves getting my butt off the sofa.

Oddest/funniest experience (yours or others) you recall from the year: Pick any of my poop stories.

Best memories of other guys’ race experiences this year: I'll throw out the first five that come to mind.

Props getting fast. Ned getting real fast. Triman killing event after event. Ivan's machine like approach to training. Sand - oneth by sea, twoth by bike.

Total run mileage for the year: Roughly 750 miles. Not enough

Significant cross-training during the year: Biking

Your goal(s) for the year ahead: Finish Umstead 100 and become WS100 eligible. Break 6 hours at Blood, Seat, and Gears. Assuming I can get my rotator cuff repaired/healthy, USAT Long Course Nationals podium finish.

 

[mr. furley]

got a Garmin 110 for christmas! now to figure out how this thing works

DC Rainmaker is the best place to start learning about all of the Garmin running products.

 

[prosopis]

Been putting this off since it was a bit of a "down" year for me, but here goes....

Total run mileage for the year: I've got 2,289 through today, down over 9% YOY. Sucks.

You will never cease to amaze me.

 

[Sand]

I'm leaning towards a nice Mag.

Anyone suggest one way or another? I'd rather keep costs down, but I don't wanna need something and not have it.

Never had a mag and I know they aren't the quietest. The Kurt Kinetic Road Machine is the gold standard of fluid trainers. I have a Blackburn fluid and it works well once I get the fluid warmed up. I hate the darn thing, though, on general principle.My unsolicited advice? Buy winter gear and go outside.

On that note yesterday was a washout, literally. Rained solid all day long. Luckily no tornadoes. Today was a 30 mile ride. Weather was brutal - 37F, 20+mph winds the whole way (darned storm is dragging air in from China, I think). Other than some really cold toes it went ok. 2000ft of climbing, averaged 15mph or so with 190w avg.

BTW, Grue - I put in a solid 550 miles running this year. Suck that.

 

[mr. furley]

I'm leaning towards a nice Mag.

Anyone suggest one way or another? I'd rather keep costs down, but I don't wanna need something and not have it.

Never had a mag and I know they aren't the quietest. The Kurt Kinetic Road Machine is the gold standard of fluid trainers. I have a Blackburn fluid and it works well once I get the fluid warmed up. I hate the darn thing, though, on general principle.My unsolicited advice? Buy winter gear and go outside.

On that note yesterday was a washout, literally. Rained solid all day long. Luckily no tornadoes. Today was a 30 mile ride. Weather was brutal - 37F, 20+mph winds the whole way (darned storm is dragging air in from China, I think). Other than some really cold toes it went ok. 2000ft of climbing, averaged 15mph or so with 190w avg.

BTW, Grue - I put in a solid 550 miles running this year. Suck that.

-37F? where the #### was this??

 

[Sand]

I'm leaning towards a nice Mag.

Anyone suggest one way or another? I'd rather keep costs down, but I don't wanna need something and not have it.

Never had a mag and I know they aren't the quietest. The Kurt Kinetic Road Machine is the gold standard of fluid trainers. I have a Blackburn fluid and it works well once I get the fluid warmed up. I hate the darn thing, though, on general principle.My unsolicited advice? Buy winter gear and go outside.

On that note yesterday was a washout, literally. Rained solid all day long. Luckily no tornadoes. Today was a 30 mile ride. Weather was brutal - 37F, 20+mph winds the whole way (darned storm is dragging air in from China, I think). Other than some really cold toes it went ok. 2000ft of climbing, averaged 15mph or so with 190w avg.

BTW, Grue - I put in a solid 550 miles running this year. Suck that.

-37F? where the #### was this??

That was a dash, not a negative sign. It was still quite cold - wind chill was well into the 20s. (Or -20s for you.)

 

[mr. furley]

I'm leaning towards a nice Mag.

Anyone suggest one way or another? I'd rather keep costs down, but I don't wanna need something and not have it.

Never had a mag and I know they aren't the quietest. The Kurt Kinetic Road Machine is the gold standard of fluid trainers. I have a Blackburn fluid and it works well once I get the fluid warmed up. I hate the darn thing, though, on general principle.My unsolicited advice? Buy winter gear and go outside.

On that note yesterday was a washout, literally. Rained solid all day long. Luckily no tornadoes. Today was a 30 mile ride. Weather was brutal - 37F, 20+mph winds the whole way (darned storm is dragging air in from China, I think). Other than some really cold toes it went ok. 2000ft of climbing, averaged 15mph or so with 190w avg.

BTW, Grue - I put in a solid 550 miles running this year. Suck that.

-37F? where the #### was this??

That was a dash, not a negative sign. It was still quite cold - wind chill was well into the 20s. (Or -20s for you.)

oh

 

[SteelCurtain]

Today it finally happened.

I think my marathon hangover started to get knocked off today. Yeah!

I've put in 4 straight days of running (probably the first time since August or September).

I did 6 miles on Saturday, 9 on Sunday, 4 on Monday and did 11.6 today. I did the 11.6 at a 8:48/mile pace. Still much slower than my marathon, but for the first time, the legs felt like they had a little jump in them. This was nice since it was day 4 in a row of running.

Now my house is getting several inches of snow/sleet/etc. So I'll likely take Thursday and Friday off. Hopefully back at it on Saturday for another 4 day in a row running extravaganza before I have to return to work.

Ned -- don't worry....your legs should be coming back soon!

 

[jb1020]

I'm leaning towards a nice Mag.

Anyone suggest one way or another? I'd rather keep costs down, but I don't wanna need something and not have it.

Never had a mag and I know they aren't the quietest. The Kurt Kinetic Road Machine is the gold standard of fluid trainers. I have a Blackburn fluid and it works well once I get the fluid warmed up. I hate the darn thing, though, on general principle.My unsolicited advice? Buy winter gear and go outside.

On that note yesterday was a washout, literally. Rained solid all day long. Luckily no tornadoes. Today was a 30 mile ride. Weather was brutal - 37F, 20+mph winds the whole way (darned storm is dragging air in from China, I think). Other than some really cold toes it went ok. 2000ft of climbing, averaged 15mph or so with 190w avg.

BTW, Grue - I put in a solid 550 miles running this year. Suck that.

I have some nice cold gear, but its more of a the same ole, kids, wife in school/working thing that has me wanting a trainer. Theres not enough daylight when I get a chance to ride. I've read more about the wind and they don't seem too bad...the majority of the riding will be in the garage anyways. The cheapest option my be the way to start.

Nice years everyone. I've been catching up reading.

NED - a 1:35 half? holy #### man...

 

[Ned]

Today it finally happened.

I think my marathon hangover started to get knocked off today. Yeah!

I've put in 4 straight days of running (probably the first time since August or September).

I did 6 miles on Saturday, 9 on Sunday, 4 on Monday and did 11.6 today. I did the 11.6 at a 8:48/mile pace. Still much slower than my marathon, but for the first time, the legs felt like they had a little jump in them. This was nice since it was day 4 in a row of running.

Now my house is getting several inches of snow/sleet/etc. So I'll likely take Thursday and Friday off. Hopefully back at it on Saturday for another 4 day in a row running extravaganza before I have to return to work.

Ned -- don't worry....your legs should be coming back soon!

Nice! You racing any time soon?Legs have been good this week, but my fitness just stinks, relatively speaking. For the first time in a long time, my legs feel like they're ahead of my cardio. Eating like a friggin' hog over the holidays isn't helping that. What's a vegetable?!?

Nice years everyone. I've been catching up reading.

NED - a 1:35 half? holy #### man...

Welcome back! That half and the subsequent full just don't seem real. The thought of trying to duplicate either effort right now :X

 

[sho nuff]

Legs have been good this week, but my fitness just stinks, relatively speaking. For the first time in a long time, my legs feel like they're ahead of my cardio. Eating like a friggin' hog over the holidays isn't helping that. What's a vegetable?!?

Feeling that too...the rest after the marathon...and then the holidays and having the kids here off of school has put a real wrench in any sort of running and when I do get out (or on the mill) just have not felt as good with it.Hoping after next week's trip to Wisconsin...I get back in my groove and just slowly build back up to start half training for the Country Music...plenty of time for it and plenty of time to get my fitness back where I want it.

 

[SFBayDuck]

Your goal(s) for the year ahead: Lots, first on the list to redeem myself in HM and break 2 on just about the same course in March. The long term goal is 50 at 50 (assuming the body holds up).

I like how this sounds!

 

[SFBayDuck]

I've been taking advantage of a slow time at work to get some time on the trails in. Ran 18 on Saturday, 10 on Monday, and 6 yesterday. I signed up for the irunfar.com Holiday Run Challenge, basically just getting in 50 miles from December 24th-Jan 1, to give me a nice short term goal. A pleasant surprise has been how cool Strava is, the website used to track the miles for the challenge. I've just used Garmin Connect all along, which is obviously pretty basic. Having fun exploring some of the stuff on Strava, like how it identifies courses within your run and compares your performance against yourself and others who have run the same course. I'll have to be sure I don't let that inner competitiveness impact how I treat each run (ie going too fast on a recovery day knowing my time will be uploaded), but think it'll be a fun addition to my training and analysis of it.

 

[gruecd]

Hoping after next week's trip to Wisconsin...

I don't think I ever answered your question about our Saturday morning group runs. Yes, people are there running every Saturday morning at 8 AM regardless of weather. If you're talking about the 5th, I'm thinking I'll probably be there, but sometimes when it's super cold and it works with my schedule, I wait until later in the day when it's warmer.